Heart Archives - Dr Shawn

26/Sep/2023

Cooking with oil is one of the most common techniques used in the kitchen. Whether you’re baking, frying, sautéing, or roasting, using the right oil can make a significant difference in the flavour and health of your food. However, it’s crucial to know how much heat a particular oil can handle and how to choose the best oils for your health. In this blog post, let’s dive into the world of cooking with oil and discover the best techniques and tips for healthy and delicious meals.

Not all Oils are Created Equal

Not all oils are created equal when it comes to cooking. Different oils have different smoke points, which affect their stability and overall health benefits. The smoke point is the temperature at which an oil starts to smoke and break down, producing harmful compounds that can be harmful to your health. Therefore, it’s essential to use oils with a high smoke point for high-heat cooking methods such as roasting, frying, and grilling. Examples of oils with high smoke points include avocado oil, peanut oil, canola oil, and vegetable oil.

Common cooking oils and their smoke points:

Extra Virgin Olive Oil (EVOO): With a smoke point of 325-375°F, EVOO is best suited for low-heat cooking like sautéing, baking, and roasting. It’s packed with heart-healthy monounsaturated fats and lends a robust, fruity flavor to dishes.
Canola Oil: Canola oil’s smoke point is around 400°F, making it versatile for medium-heat cooking methods. It’s a good source of monounsaturated fats and has a neutral taste that won’t overpower your dish.
Coconut Oil: This tropical oil has a smoke point of 350°F. It’s ideal for baking and adds a sweet, subtle coconut flavor. Coconut oil is high in saturated fats, but it’s also rich in medium-chain triglycerides (MCTs) that can boost energy levels.
Avocado Oil: With an impressive smoke point of up to 520°F, avocado oil is excellent for high-heat cooking techniques like frying and searing. It’s rich in heart-healthy monounsaturated fats and vitamin E, plus it adds a creamy, buttery flavor to dishes.
Peanut Oil: With a smoke point of 450°F, peanut oil is a great choice for frying, sautéing, and grilling. It’s high in monounsaturated fats and adds a nutty flavor to dishes.
Sesame Oil: This oil has a smoke point of 410°F, making it good for medium to high-heat cooking. It’s rich in antioxidants and adds a powerful, nutty flavor, especially when used in Asian cuisine.
Grapeseed Oil: With a smoke point of 420°F, grapeseed oil is suitable for medium-high heat cooking. It’s high in polyunsaturated fats and vitamin E, and offers a mild flavor that won’t compete with your dish.
Butter: Real butter has a low smoke point of 300°F, so it’s best for baking or low-heat cooking. It’s high in saturated fat, but also contains beneficial nutrients like vitamin A.
Lard/Tallow: These animal fats have a smoke point around 375°F (lard) and 400°F (tallow), making them suitable for medium-heat cooking. They are high in saturated fats, but also contain monounsaturated fats.

However, not all high-smoke point oils are healthy. Vegetable oil and canola oil are often highly refined and processed, leading to the depletion of nutrients and a high amount of omega-6 fatty acids, which can induce inflammation. Remember to also include unrefined oils rich in omega-3 fatty acids like flaxseed oil, hemp oil, walnut oil, or extra virgin olive oil. These oils have lower smoke points and are best used in low-heat cooking methods like sautéing, dressing, or drizzling.

Another essential factor when choosing oils for your health is their composition. Saturated fats like coconut oil and butter have traditionally been considered unhealthy, but recent research suggests that they might have health benefits too. Coconut oil contains medium-chain triglycerides, which are easier to digest and absorb.

Medium Chain Triglycerides

Medium-chain triglycerides, or MCTs, are a type of fatty acid that can work wonders for your health. They’re easily digested and absorbed, providing a quick burst of energy that can fuel your brain and body. MCTs have been linked to numerous health benefits, from enhancing brain function and boosting heart health, to aiding in weight management and even improving exercise performance.

Olive Oil

Additionally, olive oil holds many benefits, including protecting against heart disease, cognitive decline, and even cancer. It’s crucial to balance your intake of saturated fats with unsaturated fats like polyunsaturated and monounsaturated fats found in nuts, seeds, fish, and vegetable oils to promote optimal health.

Extra virgin olive oil is a powerhouse of health benefits, making it an essential addition to your daily diet. Rich in monounsaturated fats, it promotes heart health by reducing levels of bad cholesterol (LDL) and increasing good cholesterol (HDL). The high content of antioxidants and anti-inflammatory properties found in extra virgin olive oil contribute to strengthening bones and muscles, helping to prevent osteoporosis and rheumatoid arthritis. Additionally, it aids in weight management due to its ability to provide satiety and control cravings. What sets extra virgin olive oil apart is its rich flavor profile and high phenolic content, which has been associated with fighting cancer cells and improving brain function. So why not make the switch? Incorporate extra virgin olive oil into your meals for a delicious and nutritious boost to your health.

When it comes to cooking, the right technique significantly affects the final result. Instead of pouring too much oil in the pan or deep-fryer, use a smaller amount and distribute it evenly. Experiment with alternative cooking methods like broiling, baking, or steaming to create delicious and healthy meals without the need for high amounts of oil. You can also swap oils for other types of fats like avocado or tahini to add an explosion of flavour without high-heat cooking.

Conclusion:

Now that you know how much heat and which oils to choose for your health when cooking, go ahead and experiment with different oils and cooking techniques. Opt for high-smoke point oils for high-heat cooking methods, and unrefined oils with lower smoke points for low-heat cooking and dressings. Make sure to balance your intake of saturated and unsaturated fats to promote optimal health. Remember that cooking with oil is all about balance, moderation, and flavour!

More blogs:

Cholesterol Isn’t bad

Check out the top 4 healthy oils for high heat cooking

DoctorShawn

22/Aug/2023

For many people, non-alcoholic beer represents the best of both worlds. They can enjoy the classic taste of beer without the lingering effects of alcohol on their body. However, is non-alcoholic beer actually healthy? Or is it simply a waste of money? In this article, we will explore the potential health benefits of non-alcoholic beer and break down whether or not it is a smart choice for your health.

Lowers Blood Pressure

Indeed, research has shown that non-alcoholic beer can have a beneficial effect on blood pressure. A study published in the Journal of Nutritional Biochemistry indicated that non-alcoholic beer decreased systolic blood pressure, suggesting that it can be a part of a healthy diet for those with cardiovascular risk (1).

The presence of polyphenols in non-alcoholic beer plays a significant role in these health benefits. Polyphenols are plant-based compounds known for their antioxidant properties. They help to combat oxidative stress in the body which is a key factor in the development of chronic diseases like hypertension.

Additionally, the absence of alcohol in non-alcoholic beer removes the diuretic effect commonly associated with alcoholic beverages. Alcohol can cause the body to lose more fluid through urine production, leading to dehydration which can increase the workload on the heart and raise blood pressure. By opting for non-alcoholic beer, this risk is significantly reduced.

It’s important to note that while non-alcoholic beer can contribute to a healthy lifestyle, it should not replace a balanced diet and regular exercise. These factors remain the cornerstone of maintaining optimal blood pressure levels and overall health.

Testosterone

Can Help with Exercise Recovery

Non-alcoholic beer can indeed serve as an effective post-workout recovery drink. After a strenuous workout, your body’s stores of glycogen, the stored form of glucose, are depleted. Consuming carbohydrates after exercise helps replenish these glycogen stores, promoting faster recovery and preparing the muscles for the next workout.

Non-alcoholic beer is a carbohydrate-rich beverage, which makes it a suitable choice for post-workout recovery. The carbohydrates in non-alcoholic beer are quickly absorbed by the body, providing immediate fuel to repair and rebuild muscles. This rapid absorption can help reduce muscle soreness and fatigue, enabling you to recover more efficiently from your workouts.

Moreover, non-alcoholic beer is high in electrolytes such as sodium, potassium, and magnesium. These electrolytes are crucial for maintaining fluid balance in the body and are often lost through sweat during intense workouts. Replacing these lost electrolytes is essential to prevent dehydration and facilitate muscle function and recovery.

In addition to its hydrating properties, non-alcoholic beer also contains beneficial nutrients such as B vitamins, which play a role in energy production and muscle recovery. For instance, vitamin B12 aids in red blood cell formation, which is crucial for delivering oxygen to the muscles.

While non-alcoholic beer can contribute to post-workout recovery, it’s worth noting that it should not replace a balanced, nutrient-dense meal. Consuming a mixture of protein, carbohydrates, and healthy fats after a workout is vital for optimal recovery and muscle growth. Also, keep in mind that everyone’s nutritional needs can vary, so it’s important to listen to your body and adjust your intake accordingly.

May Reduce the Risk of Type 2 Diabetes

Non-alcoholic beer, containing key components like hops and barley, could potentially aid in reducing the risk of type 2 diabetes. This is primarily due to their capacity to increase insulin sensitivity, which is a crucial aspect of regulating blood sugar levels.

Hops, a primary ingredient in beer, are known to contain a variety of bioactive compounds, such as iso-alpha-acids, which are derived from the hops’ bitter acids during the brewing process. Some studies suggest that these compounds have a positive effect on glucose metabolism, improving insulin sensitivity and thus helping to regulate blood sugar levels. Insulin sensitivity refers to how responsive your cells are to insulin. Higher insulin sensitivity allows the cells of the body to use blood glucose more effectively, reducing blood sugar.

Barley, another primary ingredient in beer, is a rich source of dietary fiber, particularly beta-glucan. Beta-glucan is a type of soluble fiber that has been shown to slow glucose absorption into the bloodstream. This slower absorption rate prevents spikes in blood sugar and insulin levels, thereby increasing overall insulin sensitivity.

Furthermore, barley contains a type of resistant starch that is not digested in the small intestine but instead ferments in the large intestine. This fermentation process produces short-chain fatty acids, which are thought to increase insulin sensitivity and may help lower blood sugar levels.

Can Be High in Calories

While non-alcoholic beer may have many potential health benefits, it is important to note that it can be high in calories. A typical non-alcoholic beer has anywhere from 50 to 150 calories per serving, which can add up over time. For those who are watching their weight, opting for a lower calorie beverage like seltzer water or tea may be a better option.

May Trigger Cravings

If you are someone who has struggled with an alcohol or addiction in the past, non-alcoholic beer may not be the best choice for you. Some people may find that drinking non-alcoholic beer can trigger cravings for alcohol, leading them to fall off the wagon. As a result, it is important to talk to your doctor or addiction counselor before incorporating non-alcoholic beer into your diet.

The question of whether non-alcoholic beer is healthy can be viewed from a positive perspective. Indeed, it offers several health benefits such as aiding in lowering blood pressure, bolstering exercise recovery, and potentially reducing the risk of type 2 diabetes. While it’s true that it can be higher in calories than some other beverages and could trigger cravings for those in recovery from addiction, moderation and balance are key. For many people, an occasional non-alcoholic beer can be a delightful addition to their diet without adverse effects. It’s all about understanding its nutritional content and how it fits into your overall health objectives and lifestyle. In essence, the decision to enjoy non-alcoholic beer can be a beneficial one when made with mindfulness and consideration of your personal health journey.

Chiva-Blanch, G., Urpi-Sarda, M., Ros, E., Valderas-Martinez, P., Casas, R., Arranz, S., … & Andres-Lacueva, C. (2014). Effects of alcohol and polyphenols from beer on atherosclerotic biomarkers in high cardiovascular risk men: a randomized feeding trial. Nutrition, metabolism and cardiovascular diseases, 24(1), 33-45. Link

drshawn

01/Feb/2023

Have you heard of natto? It’s a fermented soybean paste that’s popular in Japan, and it’s gaining popularity around the world as more people discover its incredible health benefits. In this blog post, we will explore five of these benefits and discuss why adding nato to your diet could have a positive impact on your health.

1. Rich in Probiotics

Natto is naturally rich in probiotics, which are beneficial bacteria that can help improve your digestive health. Probiotics can help keep the population of “good” bacteria in your gut balanced so that you can better absorb nutrients from food and fight off harmful bacteria. They can also help reduce bloating, gas, and constipation.

2. High in Protein

Natto is a great source of protein. One tablespoon contains two grams of protein. This makes it an excellent addition to any vegetarian or vegan diet, as well as for those looking to add more plant-based proteins into their daily meals.

3. Full of Vitamins, Minerals and Nattokinase

Natto is packed with vitamins and minerals like Vitamin B12, zinc, magnesium, iron, potassium, phosphorus, and calcium. Additionally, natto has been found to be high in antioxidants which can help protect against free radical damage caused by environmental factors like pollution or UV rays from sunlight.

Natto is also a great source of nattokinase, an enzyme with a variety of health benefits. This enzyme has been studied for its potential to lower blood pressure, reduce inflammation, and improve circulation. Studies have shown that it may help prevent cardiovascular diseases like stroke and heart attack as well as metabolic disorders such as diabetes.

Additionally, nattokinase has been found to have anti-cancer properties and can help boost the immune system. It can also be helpful in improving digestion by breaking down proteins and carbohydrates into smaller molecules more easily absorbed by the body.

Furthermore, nattokinase has been investigated for its ability to break down fibrin, a protein involved in clot formation, which could potentially help reduce the risk of deep vein thrombosis and other dangerous blood clots. On top of all these health benefits, scientists believe that nattokinase may even reduce the risk of developing Alzheimer’s disease due to its ability to fight against oxidative stress and inflammation in the brain. All these findings reflect why natto is such an important part of traditional Japanese cuisine today.

4. Boosts Immunity

The probiotic content of natto helps boost immunity by helping strengthen the body’s natural defense system against infections and illnesses caused by bacteria or viruses. Additionally, the Vitamin C content helps support cell growth and repair while also fighting off infection-causing microbes.

5. Improves Heart Health

Natto is low in saturated fat but high in unsaturated fats which can help improve heart health by lowering cholesterol levels and reducing inflammation throughout the body.

How to eat Natto?

Check out this youtube video on how to enjoy the most common preparation of nato. You can usually find these packs in your local asian food market. Best ways to eat Natto

Natto recipes

Check out these great recipes to get you started with these incredible superfood. HOW TO EAT NATTO (9 EASY NATTO RECIPES AND 30 MORE IDEAS)

Conclusion

All in all, adding nato to your diet has numerous health benefits, from boosting immunity to improving heart health. All these benefits make it worth considering as part of a healthy lifestyle routine!

drshawn

03/Oct/2022

Introduction:

October means apple season is in full swing. And while apples are delicious and a great source of fiber, they also have some surprising health benefits. Here are 5 reasons to make sure you include apples in your diet this fall.

1. Apples Can Boost Your Immunity

One of the essential components of a strong immune system is vitamin C, and apples are packed with it. Just one small apple contains approximately 10% of your daily recommended intake of vitamin C. Vitamin C is a powerful antioxidant that helps protect your cells from damage and supports a healthy immune system.

Apples are also a good source of vitamin A, which is important for a strong immune system. Vitamin A helps the body’s natural defenses against infection and disease. It also helps to keep the skin and mucous membranes healthy. The body needs vitamin A to form white blood cells, which help to fight infection. Vitamin A is found in both the skin and the flesh of apples, so eating a whole apple is the best way to get the benefits.

In addition, apples contain polyphenols, which are plant-based compounds that have been shown to boost immunity.

Apples contain a type of polyphenol called quercetin. Quercetin is a plant-based compound that has been shown to provide a number of health benefits, including boosting the immune system. One study found that quercetin supplements were able to increase the production of infection-fighting cells in the body. Another study found that quercetin supplements were able to reduce the severity and duration of cold symptoms. Polyphenols like quercetin are just one of the many reasons why apples are often referred to as a “superfood.”

2. Apples Can Help Reduce the Risk of Diabetes

Type 2 diabetes is a serious and growing health concern, with over 29 million Americans affected by the disease. Eating apples has been linked with a lower risk of type 2 diabetes. This is likely due to the fact that apples contain pectin. Pectin helps to slow the digestion and absorption of carbohydrates, which helps to keep blood sugar levels stable. Additionally, apples are a good source of antioxidants, which can help improve insulin sensitivity.

3. Apples May Help Lower Cholesterol Levels

One large apple contains about 4 grams of fiber, half of which is pectin. Pectin has been shown to reduce cholesterol levels by binding to cholesterol molecules and removing them from the body before they can be absorbed into the bloodstream.

Research has supported the notion that apples can help reduce cholesterol levels. One study showed that eating two apples a day for four weeks resulted in a seven percent reduction in bad cholesterol and a five percent increase in good cholesterol. Another study found that women who ate an apple a day had lower cholesterol levels and a decreased risk of heart disease. The antioxidants and fiber in apples are thought to be responsible for these benefits.

4. Apples Can Help Keep Your Heart Healthy

In addition to reducing cholesterol levels, apples can also help keep your heart healthy by preventing plaque build-up in your arteries. This is thanks to the antioxidants found in apples, which help keep your arteries clear and prevent inflammation. One study published in the “European Journal of Nutrition” showed that eating apples every day for four weeks can reduce bad cholesterol levels by up to 10 percent.

5. Apples Can Aid in Weight Loss

Because they’re high in fiber and water, apples can help you feel fuller longer and prevent overeating throughout the day.

Research indicates that apples may play a role in weight loss. One study showed that obese women who ate an apple before lunch felt more satiated and ate fewer calories than those who didn’t have an apple. Another study found that eating an apple at least three times per day helped participants lose weight and body fat. This may be due to the high fiber and water content of apples, which can help you feel fuller longer and prevent overeating. Additionally, apples are a low calorie food, providing just 95 calories per medium-sized apple. They’re also a good source of energy-boosting phosphorus.

Conclusion:

The next time you’re at the grocery store, be sure to pick up a few extra apples. Not only are they delicious and nutritious, but they also have some impressive health benefits. Apples can boost your immune system, lower your cholesterol levels, and even help you live longer. So stock up while they’re in season and enjoy all the benefits this versatile fruit has to offer.

DoctorShawn

30/Oct/2019

“Let food be thy medicine, and let medicine be thy food”; a famous quote from the Classical Grecian physician Hippocrates. Lions Mane mushrooms are a perfect embodiment of this philosophy; as delicious as it is therapeutic.

Lions mane (Hericium Erinaceus) is a white clumpy mushroom with long dangling spines that tends to grow in late summer/early fall on hardwoods.

I was first introduced to Lion’s Mane a few years ago when I had a few patients tell me they were using an extract of the mushroom to help with memory. Supplements that enhance brain activity, AKA Nootropics, have always tweaked my interest as one of my areas of clinical focus is in neurology. At first I thought that maybe this is the newest “superfood fad” but once I began to investigate the research on this mushroom my opinion quickly changed.

It was clear that Lions Mane had some legitimate therapeutic value in inflammation, the immune system, psychiatric conditions, cognitive enhancement, diabetes, heart disease, bowel disease and cancer.

Inflammation and Depression

A 2012 study demonstrated that Lions Mane mushroom contains several compounds that have moderate to high levels of antioxidant capacity. This translates into an anti-inflammatory effect in the body. A 2015 study demonstrated that participants who consumed Lions Mane had less depressive symptoms and improvements in blo-markers of depression which was attributed to it’s anti-inflammatory effects. Another study demonstrated that Lions Mane can enhance immune function possibly by reducing inflammation and oxidative stress.

Immune

Not only does Lions Mane help boost immune function by reducing oxidative stress, it also seems to benefit intestinal immune function. A study on mice revealed that some of the proteins in the mushroom help encourage the growth of beneficial bacteria in the gut.

Naturopathic Treatment for Multiple Sclerosis

Memory

Cognitive enhancement is the main reason that I see people taking this mushroom. It is possible that it does have some cognitive enhancement properties but all the research so far has been done on animals. One such study found that mice given a lion’s mane supplement had better object recognition and recognition memory. Other research suggests that Lions Mane may have the potential to prevent or treat conditions of cognitive decline like Alzheimer’s and Parkinson’s disease.

Heart Health

Research on rats has demonstrated that Lions Mane may have cholesterol lowering effects and blood pressure lowering effects. Compounds in Lions Mane may help in the production of Nitric Oxide, which helps keep blood vessels relaxed.

Cancer

The antioxidant properties of Lions Mane may contribute to some anti-cancer effects seen in rat and in vitro studies. One in vitro study indicated that Lions Mane has activity against human leukemia cells. Another study showed that in mice, Lions Mane has activity against Liver, Colon and Gastric cancer cells.

Diabetes

After 4 weeks of Lions Mane supplementation, rats with diabetes had lower blood sugar levels than those who did not receive the mushroom. Diabetes can often result in life altering nerve damage. A 2015 study showed that diabetic rats given an extract of Lions Mane had reduced nerve pain and improved antioxidant activity after 6 weeks.

Digestive Health

I previously discussed how Lions mane can have anti-inflammatory effect of the digestive tract, as well as benefitting the growth of “good” intestinal bacteria. Another study demonstrated that Lions Mane has some interesting antimicrobial effects. Notably, Lions Mane seems to inhibit the growth of H-pylori, a bacteria responsible for close to 80% of stomach ulcers.

Nerve Repair

One of the most fascinating health benefits of Lions Mane came out of a rat study. Rats with nerve damage who were given daily extracts of Lions mane had quicker nerve cell regeneration than those who did not.

Culinary

Up until a few weeks ago I thought Lions Mane was an exotic mushroom that was only used therapeutically as a supplement. Recently, I found myself in a local Farmers Market and low and behold a mushroom farmer was selling fresh Lions Mane; I was amazed! I asked the farmer “how do I prepare this”? He told me to cut the mushroom in ½ inch slices and in a hot pan with butter, sear both sides. So, I bought some and followed his advice, and discovered that Lions Mane is absolutely delicious! It is now one of my favorite cooking mushrooms and I have since heard from many foodies and chefs that it is one of their favorites too. So let food be thy medicine everyone, and cook up some Lions Mane this fall!

Citations

Leonard, Jayne. “What are the benefits of lion’s mane mushrooms?.” Medical News Today. MediLexicon, Intl., 22 Oct. 2018. Web.
30 Oct. 2019. <https://www.medicalnewstoday.com/articles/323400.php>

Leonard, J. (2018, October 22). “What are the benefits of lion’s mane mushrooms?.” Medical News Today. Retrieved from
https://www.medicalnewstoday.com/articles/323400.php.

Lion’s Mane Mushroom, Hericium erinaceus (Bull.: Fr.) Pers. Suppresses H2O2-Induced Oxidative Damage and LPS-Induced Inflammation in HT22 Hippocampal Neurons and BV2 Microglia.

Kushairi N, Phan CW, Sabaratnam V, David P, Naidu M.

Antioxidants (Basel). 2019 Aug 1;8(8). pii: E261. doi: 10.3390/antiox8080261.

PMID: 31374912 [PubMed] Free Article

Thirteen-Week Oral Toxicity Evaluation of Erinacine AEnriched Lion’s Mane Medicinal Mushroom, Hericium erinaceus (Agaricomycetes), Mycelia in Sprague-Dawley Rats.

Lee LY, Li IC, Chen WP, Tsai YT, Chen CC, Tung KC.

Int J Med Mushrooms. 2019;21(4):401-411. doi: 10.1615/IntJMedMushrooms.2019030320.

PMID: 31002635 [PubMed – indexed for MEDLINE]

In Vitro and In Vivo Inhibition of Helicobacter pylori by Ethanolic Extracts of Lion’s Mane Medicinal Mushroom, Hericium erinaceus (Agaricomycetes).

Wang G, Zhang X, Maier SE, Zhang L, Maier RJ.

Int J Med Mushrooms. 2019;21(1):1-11. doi: 10.1615/IntJMedMushrooms.2018029487.

PMID: 30806251 [PubMed – indexed for MEDLINE]

Dietary Supplementation of Lion’s Mane Medicinal Mushroom, Hericium erinaceus (Agaricomycetes), and Spatial Memory in Wild-Type Mice.

Rossi P, Cesaroni V, Brandalise F, Occhinegro A, Ratto D, Perrucci F, Lanaia V, Girometta C, Orrù G, Savino E.

Int J Med Mushrooms. 2018;20(5):485-494. doi: 10.1615/IntJMedMushrooms.2018026241.

PMID: 29953363 [PubMed – indexed for MEDLINE]

A Polysaccharide Isolated from Mycelia of the Lion’s Mane Medicinal Mushroom Hericium erinaceus (Agaricomycetes) Induced Apoptosis in Precancerous Human Gastric Cells.

Wang M, Zhang Y, Xiao X, Xu D, Gao Y, Gao Q.

Int J Med Mushrooms. 2017;19(12):1053-1060. doi: 10.1615/IntJMedMushrooms.2017024975.

PMID: 29431066 [PubMed – indexed for MEDLINE]

Anti-Inflammatory Effects of Ethanol Extract of Lion’s Mane Medicinal Mushroom, Hericium erinaceus (Agaricomycetes), in Mice with Ulcerative Colitis.

Qin M, Geng Y, Lu Z, Xu H, Shi JS, Xu X, Xu ZH.

Int J Med Mushrooms. 2016;18(3):227-34. doi: 10.1615/IntJMedMushrooms.v18.i3.50.

PMID: 27481156 [PubMed – indexed for MEDLINE]

DoctorShawn

12/Sep/2017

Intermittent fasting is a different way of thinking about eating.

I’m suggesting that the majority of people have been eating too much and too often. I’m suggesting that breakfast is not the most important meal of the day. By following a few simple guidelines my readers can loose weight, feel great and be healthier than ever before. The guidelines are:

“6 to 8 and feel great”
“Eat what you need”
“Respect your food, respect yourself”

6 to 8 and feel great

Everyday eat within a 6 to 8 hour time frame. If you eat breakfast at 7:00am then your last meal of the day should not be later than 3:00pm. If you eat lunch at 12:00pm then your next and last meal should be no later than 8:00pm. In the first scenario you are basically skipping dinner and in the second scenario you are skipping breakfast. Water, tea, and even coffee are allowed outside of the 6-8 hour allotted time frame as long as there is no added calories, i.e. sugar, milk and or cream. There is also no snacking outside of your 6-8 hour window.

Now let me tell you why and how intermittent fasting works. Immediately after eating, a hormone in your body called insulin rises. Insulin tells your body to burn carbohydrates (sugar) for energy and to store whatever hasn’t been used in your liver and fat cells. This process continues for approximately 4 hours after eating. After 4 hours insulin drops and your body begins to dip into stored sugar and fat reserves for energy; or in other words that’s when you start burning fat.

It’s common practice for most people to eat 3 times a day with snacks in between, this means that we almost never dip into our fat stores. Therefore you would have to do some intensive daily exercise or eat incredibly small portions to loose weight. By following the 6-8 rule; you can almost be certain that you will be burning fat for approximately 10-12 hours per day. The only thing keeping you from shedding excess pounds is by being excessive with portion size and calorie intake, which brings us to the next guideline “eat what you need”.

Eat what you need

This guideline basically translates to portion control. One advantage about using the 6-8 methodology is that you will start becoming more in tune with your body and more aware of hunger and satiety. It is a great feeling to eat when you are actually hungry rather than out of habit. When we experience hunger, food is digested better. Hunger causes your gastrointestinal tract to prepare for food, including ample amounts of stomach acid aiding in the proper breakdown and absorption of nutrients.

Pay close attention to the point at which you no longer feel hunger and you are adequately satiated. Do not overeat. Eat to a point that you feel satisfied but not heavy and bloated. You may notice that portion sizes become smaller. Now, because we are eating only two meals per day, it is also important that when we eat, we eat nutritious food and a variety of foods. Which brings us to the next guideline.

Respect your food; respect yourself

This guideline is about what kind of food you eat and how you eat it. As mentioned in the previous section, since we are essentially eating only twice per day, we want to be putting high quality foods into our body. Fresh, local and organic foods are what you want to focus on. The great thing about this diet is that it there are no restrictions on foods, it’s more about quality. Try to have meals that have a good quality protein, and complex carbohydrates such as veggies and whole-grains.

While making healthy choices is very important, it is also just as important not to stress over your food. Do your best to cook healthy while acknowledging that sometimes you will find yourself eating out, ordering fast food, and having desserts. Don’t beat yourself up about the choices you make, love whatever it is your eating, own it and do your best to eat healthy most of the time. Love your food and love yourself.

Final Thoughts

The guidelines I have purposed, although expressed in an original way, are not new concepts. Eating within a 6-8 hour window is also known as intermittent fasting; a lifestyle and medical intervention that shown to have a multitude of health benefits including lowering blood pressure, staving off cardiovascular disease and improving longevity. Presenting these ideas in away that is easy to incorporate into a daily routine can help to improve the lives of many people. I encourage you to try it out, give it a few weeks and let me know how you feel.

Fitness trainer Mike O’Donnell (2 meal mike) does a great job of further explaining intermittent fasting and how to easily incorporate it into your daily routine. I encourage you to visit his site http://www.theiflife.com

DoctorShawn

02/Mar/2016

There are few fruits more enticing than the jewel-like arils (seed casings) of pomegranate. Adding to the allure of pomegranate are its incredibly versatile culinary applications and its amazingly powerful medicinal properties.

The fruit we know as Pomegranate comes from the deciduous shrub Punica Granatrum. The Pomegranate is native to Iran, The Himalayas and Northern India. An ancient fruit mentioned as early as Iron-Age Greek Mythology; pomegranate is now cultivated in many warm and dry climates around the world. In the northern hemisphere the fruit is typically in season from September to February. There are many culinary uses for pomegranate. The sweet and sour juice has long been a popular drink in Persian and Indian cuisine and has recently become familiar to consumers in Canada and the United States. The cocktail mixer, Grenadine, is a syrup made from sweetened and thickened pomegranate juice. Pomegranate can also be used to create delicious sauces. For instance, in the traditional Iranian recipe, Fesenjan, a thick sauce is made from pomegranate juice and ground walnuts. Pomegranate arils are also great to eat on their own. After opening up the pomegranate, try separating the arils from the pulp in a bowl of water. The pulp will float while the arils sink to the bottom of the bowl.

Pomegranate is an important traditional remedy in many ancient systems of medicine. In Ayurvedic medicine the rind of the fruit is used against diarrhea, dysentery and intestinal parasites. It is now known that the rind contains ellagitannins that are anti-parasitic, anti-inflammatory and astringent (helping to stop diarrhea). The medicinal applications of pomegranate that ancient medical systems have known about for centuries through empirical evidence is now being validated through scientific investigation.

Recently a multitude of studies has surfaced outlining pomegranates therapeutic application in areas such as: cancer therapy, cosmetics, rheumatology and cardiology. The following is a summary of some of the most recent research on pomegranates application in these medical topics.

In 2009 the journal “Nutrition and Cancer” published a review on cancer chemoprevention by pomegranate. In the review the authors outline recent research showing that pomegranate polyphenol extracts selectively inhibit the growth of breast, colon and lung cancer cells in culture. The review also demonstrated that in pre-clinical animal studies, oral consumption of pomegranate extract inhibited the growth of lung, skin, colon and prostate tumors. As far as human trials go, an initial phase 2 clinical trial of pomegranate juice consumption in patients with prostate cancer reported significant prolongation of prostate specific antigen (PSA) doubling time. This means that the pathological growth and disruption of normal functioning prostate tissue was likely decreased. PSA doubling time can be a useful tool in the screening and monitoring of prostate pathology in men, but has to be interpreted in the correct context and by a trained health care professional.

An excellent article was recently published on the topic of PSA in the November 2010 issue of Naturopathic Doctors News and Review (ndnr). Research would suggest that pomegranate has potential application in the field of natural cosmetics. A study in the “International Journal of Dermatology” demonstrated that a polyphenol extract of the rind fruit and seed of pomegranate protected skin cells against UV-B radiation induced skin damage and increased the synthesis of collagen. Collagen is a connective tissue closely related to cartilage; the shock absorbing cushion found in joints. Interestingly, a recent study in the journal of “Arthritis Research and Therapy”demonstrated that pomegranate extract has the ability to inhibit chemical messengers involved in the breakdown of cartilage, as well as decreasing inflammation often seen in osteoarthritic joints.

Since ancient times, Pomegranate has been known as a tonic for the cardiovascular system. I often prescribe a glass of pomegranate juice per day as adjunctive treatment for high blood pressure. The rich red color of pomegranate juice suggests that it is high in polyphenol rich antioxidants. There is great concern in patients at risk for cardiovascular disease for the development of atheroscelrotic plaques. In summary, atheroscleortic plaques develop when lipoprotein (fat transporting protein) becomes oxidized by free radicals and are subsequently attacked by the immune system. The combination of oxidized lipoproteins and immune cells create pimple-like outgrowths in the artery wall, blocking blood flow. LDL-cholesterol (often referred to as bad cholesterol) is not bad in of itself, it is the action of free radical damage on LDL-cholesterol that makes for trouble. Antioxidant-like molecules produced by the body such as PON1 and PON2 protect against atherosclerotic development. A study in the England journal “Biofactors” demonstrated that the polyphenols in pomegranate juice increase the production of PON1 and PON2 therefore helping to decrease the risk of forming atherosclerotic plaques. These studies suggest that molecules called polyphenols found in pomegranate juice, rind and seed have multiple benefits on health. It is our luck that pomegranate arils and juice are delicious and can be easily incorporated into the diet. Unfortunately it is impossible to know exactly how rich the polyphenol content is in the pomegranate or pomegranate juice you buy. However, a good rule of thumb to ensure that you get a good dose of polyphenols is to pick fresh, brightly colored, organic if possible; pomegranates. When buying juice, make sure that it is 100% pure pomegranate juice. A great website on how to pick and prepare pomegranate is www.pomegranatefruit.org

DoctorShawn

17/Aug/2015

The tomato is one of the most commonly cultivated and consumed foods in North America. The tomato is a member of the nightshade family, including potato and eggplant. Some individuals may have an allergy or sensitivity to this family of foods, which is something that can be tested for through your Naturopathic Doctor or allergist.

There are many varieties of tomatoes, including Beefsteak, Plum, Cherry and Heirloom. No matter what variety, all tomatoes contain a multitude of beneficial vitamins, minerals and molecular compounds. One such compound is lycopene. Lycopene is a carotenoid found in tomatoes, carrots, watermelons and papayas, and gives these fruits their red-orange colour. This pigment acts as a powerful antioxidant, protecting the fruit from free-radical damage [free radicals are electron hungry ions that cause damage to other molecules by stealing their electrons]. Free radicals are formed in multiple ways including stress and prolonged sun exposure. Lycopene has a similar effect in our bodies as it does in the fruit, helping to quench free radicals in our blood and tissues. Some studies have found lycopene to be 100 times more potent than vitamin E as an antioxidant. Interestingly, one study found that eating tomatoes consistently for 10-12 weeks before sun exposure, provided individuals with increased protection against sunburn.

Besides lycopene, tomatoes contain a multitude of other beneficial compounds. Tomato skins contain a compound called naringenin chalcone, which has anti-allergy properties, helping to stabilize histamine releasing cells. A randomized, double-blind, placebo controlled trial (RCT) done on 33 individuals with seasonal allergies used tomato extract (from tomato peels and seeds) or placebo for 8 weeks in order to determine if tomato extract can alleviate some of the symptoms of seasonal allergies. The study found that sneezing, runny nose and blocked nose were all decreased in the tomato extract group while the placebo group had no significant change. Furthermore quality of life was reported to be increased in the group that took tomato extract.

Tomatoes have also been shown to be very beneficial for preventing cardiovascular disease. One of the ways tomatoes do this is by inhibiting blood clotting in individuals prone to inflammation. An RCT done in 2006 by the American Journal of Nutrition demonstrated that in blood samples given by healthy individuals 3 hours after consuming a tomato extract, platelet aggregation was significantly reduced. Furthermore in individuals with high levels of plasma homocysteine and C-reactive protein (laboratory markers of inflammation) inhibition of platelet aggregation was most pronounced. The authors concluded that tomato extract may have a role in the primary prevention of cardiovascular disease by reducing platelet activation, which could contribute to a reduction in thrombotic events.

Tomatoes have a very important role to play in the treatment and prevention of several types of cancer. A clinical trial in 2002 investigated the effects of lycopene supplementation in individuals with prostate cancer. Twenty-six men with prostate cancer were randomly assigned to receive a tomato extract containing 30 mg of lycopene or nothing, 3 weeks before prostatectomy. After 3 weeks the prostatic tissue was evaluated. The results demonstrated that in the group taking the tomato extract, the tumours were smaller and less diffuse. Prostate specific antigen levels (a laboratory marker for prostate cancer) were lower in the intervention group compared to the control group.

DoctorShawn

22/Jul/2015

Broccoli is a member of the mustard/cabbage family known as the Brassicacea. Members of this family contain a multitude of compounds that have been and are currently being studied for their health promoting and chronic disease mitigating properties. These compounds include: Diindolymethane (DIM), Sulforaphane, Isothiocyanates and Glucoraphanin. Aside from these specialized compounds, broccoli is also a good source of vitamin C, K, A and fibre.

When investigating nutritional therapy, the most relevant clinical trials are usually those done on a population of people whom are actually consuming significant quantities of the food in question.

A study done in 2008 investigating broccoli’s role in protection against prostate cancer followed a group of men who were either given 400g of broccoli or 400g of peas per week as a dietary addition for 12 months. Samples of prostatic tissue were analyzed before and after the intervention. The results indicated that the group receiving broccoli displayed significant beneficial effects with regard to signalling pathways involved in prostate cancer growth and generalized inflammation. The effects were especially significant in men possessing a gene involved in detoxification “GSTM1” which represents approximately 50% of the population. There were no significant changes in the pea group. Analysis revealed that Sulforaphane was responsible for many of the beneficial effects of broccoli consumption.

In 2003 an epidemiological study was done in Shanghai, China, which investigated the correlation between the development of breast cancer in women and consumption of Brassicacea. The participants levels of Brassicacea consumption were measured by urine output of Isothiocyanates, (compounds in Brassicacea vegetables which help induce phase 2 detoxification). Results indicated a significant reduction in breast cancer in women with high urine levels of Isothiocyanates, therefore a high level of Brassicacea consumption.

An interesting study done in 2001 examined the protective role of Brassicacea on heterocyclic aromatic amine (HAA) metabolism. HAA’s are compounds produced in grilled foods (those yummy charred lines and smoky flavours you get when BBQ’ing your favourite foods. Although tasty, HAA’s are associated with an increased risk of several types of cancer, especially colon cancer. By measuring urinary excretion of certain metabolites from HAA’s investigators were able to conclude that metabolism of HAA’s is enhanced after eating a diet rich in Brassicacea vegetables.

As testament to the power of broccoli and other Brassicacea in health promotion, chemotherapy agents (such as C-DIM’s) have been synthesized using the naturally occurring compounds in this group of vegetables.

It is important to note that prolonged heat exposure will damage the beneficial compounds in broccoli, especially Sulforaphane. Studies suggest that in order to preserve these disease fighting compounds, low heat (such as used in steaming) and short term heat exposure (less than 10 minutes) are key points to remember when preparing Broccoli. Naturally, you can eat it raw too.

DoctorShawn

29/Nov/2013

Garlic (Allium Sativum) is an ancient therapeutic food that has been in use since the dawn of medicine. It is mentioned in the bible and has been used by all the great forefathers of modern medicine such as: Hippocrates, Galen and Dioscorides. Garlic is mentioned several times in the Ebers Papyrus, an ancient Egyptian medical text written circa 1550 B.C. Garlic was used topically and internally to treat ailments of the respiratory tract, digestive tract and for infection. Men and women would consume large quantities of garlic to prevent illness and improve endurance. Garlic bulbs have even been found buried in the tombs of Egyptian royalty, such as King Tutankhamen. Garlic continues to be one of the most powerful remedies in the modern day alternative health care practitioner’s toolbox. Fortunately, it has worked so well for so many thousands of years that a significant amount of funding has gone into researching the particular constituents contained in Garlic that lend it its medicinal properties.

Research has shown that sulfuric compounds in garlic are effective at lowering blood pressure, lowering LDL cholesterol, exploding certain cancer cells, and killing some strains of harmful bacteria. The following is an overview of some of the most compelling research on Garlic as a medicinal supplement over the past few years.

In ancient times Garlic was viewed as a tonic of the respiratory and digestive tract, however; persuasive evidence based research demonstrates that it is also a tonic for the cardiovascular system. In 2010 a double-blinded randomized placebo-controlled trial was performed on 51 coronary heart disease patients to determine the effect of time-released garlic powder tablets on the risk of heart attack and sudden death. It was demonstrated that after 1 year on the garlic supplement, men had a 1.5-fold reduced risk for serious cardiovascular disease and women had a 1.3-fold reduction in risk. The reduced risk was extrapolated through the finding that men had on average a decrease in LDL-cholesterol by 32.9 mg/dl and women had a 27.3 mg/dl decrease on the garlic supplement.

Besides high LDL-cholesterol, another marker of risk for cardiovascular disease is hypertension. A Meta-analysis that looked at 1994 randomized placebo controlled trials using garlic preparations as intervention for hypertension found that garlic was significantly more effective than placebo. In hypertensive patients garlic preparations produced an average of an 8.4 mmHg drop in systolic blood pressure and a 7.3 mmHg drop in diastolic blood pressure. A research article published in 2007 demonstrated that the polysulfuric compounds in garlic are converted into hydrogen sulfide by red blood cells. In turn, hydrogen sulfide has the ability to relax blood vessels, therefore decreasing blood pressure.

Over the past decade there have been numerous studies looking into garlic as a potential anti-cancer medicinal food. Studies, which looked at the correlations between garlic consumption and incidence of cancer, haven’t been extremely convincing in either direction. Some correlations do exist, however, which has spawned further investigation into the anti-carcinogenic properties of Garlic. A 2009 study in the journal of Clinical Cancer Research demonstrated that one of the sulfuric compounds in garlic, diallyl trisulfide, may have a beneficial effect on prostate cancer cells. Just like some breast cancers are sensitive to estrogen, some prostate cancers are sensitive to androgens, like testosterone. Bicalutamide is a drug given to some patients with prostate cancer in order to block the effect of testosterone on cancer cells. The diallyl trisulfide found in garlic has a similar effect to this medication, causing a decrease in androgen receptor protein, leading to a decrease in prostate specific antigen levels (PSA).

One of the most fascinating articles that I came across was an article published in 2008 in the Journal of Biologics: targets and therapy. The study looked at the treatment of childhood Pre-B Acute Lymphoblastic Leukemia (ALL) with preparations of garlic extracts compared to common chemotherapeutic agents used in the treatment of this illness. One of the most concerning side effects in chemotherapy treatment, especially of leukemia, is a decrease in white blood cell count and therefore a susceptibility to infection. While both the chemotherapeutic drugs and the garlic extract caused a destruction of cancerous cells, only the garlic extract was reported to not have any detrimental effect on non-cancerous white blood cells. The authors also comment on the fact that garlic is known to be an effective (around 10% the effectiveness of the antibiotic vancomycin) antimicrobial agent against many hospital acquired infective organisms.

In light of the recent cholera outbreak in Haiti, I decided to include the following study published in 2009 in the journal of Bioscience, Biotechnology and Biochemistry. In this study garlic oil was studied for its diallyl sulfide content and its antimicrobial activity against V. cholerae. The in-vitro study found the oil to have bacteriocidal effect against all tested strains of V. cholerae. It was also demonstrated that the garlic oil had an inhibitory effect on the growth of V. cholerae in contaminated food. In my opinion, it wouldn’t be a bad idea for the Centre for Disease Control and Prevention to add regular consumption of garlic to its cholerae prevention protocol in Haiti.

On a final note, I came a cross an article published in 2009 in the Journal of Agricultural and Food Chemistry that confirms the notion that fresh crushed garlic has a greater therapeutic benefit than processed garlic. This is due to a higher concentration of the sulfuric compounds that have been previously mentioned in fresh garlic. Like all food, garlic is potentially aggravating for some individuals and can cause allergic reaction in individuals with an allergy to the Alliaceae family. Be diligent when consuming garlic, especially when adding garlic to the diet of children. I have used garlic in numerous home remedies for cardiovascular health, and for upper respiratory and gastrointestinal infection. The most common complaint I get is the smell. Since the unpleasant odor of garlic is actually emitted from the inside out, it is very difficult to conceal. I have heard that consuming milk with garlic is the best way to cover it up. Cooking the garlic also helps but this greatly diminishes its therapeutic benefit. I now look at this odor as the odor of a healthy heart, and most likely, the distinguished odor of Egyptian royalty.

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Can Be High in Calories

May Trigger Cravings

1. Rich in Probiotics

2. High in Protein

Natto is a great source of protein. One tablespoon contains two grams of protein. This makes it an excellent addition to any vegetarian or vegan diet, as well as for those looking to add more plant-based proteins into their daily meals.

3. Full of Vitamins, Minerals and Nattokinase

Additionally, nattokinase has been found to have anti-cancer properties and can help boost the immune system. It can also be helpful in improving digestion by breaking down proteins and carbohydrates into smaller molecules more easily absorbed by the body.

4. Boosts Immunity

The probiotic content of natto helps boost immunity by helping strengthen the body’s natural defense system against infections and illnesses caused by bacteria or viruses. Additionally, the Vitamin C content helps support cell growth and repair while also fighting off infection-causing microbes.

5. Improves Heart Health

Natto is low in saturated fat but high in unsaturated fats which can help improve heart health by lowering cholesterol levels and reducing inflammation throughout the body.

How to eat Natto?

Check out this youtube video on how to enjoy the most common preparation of nato. You can usually find these packs in your local asian food market. Best ways to eat Natto

Natto recipes

Check out these great recipes to get you started with these incredible superfood. HOW TO EAT NATTO (9 EASY NATTO RECIPES AND 30 MORE IDEAS)

Conclusion

All in all, adding nato to your diet has numerous health benefits, from boosting immunity to improving heart health. All these benefits make it worth considering as part of a healthy lifestyle routine!

Introduction:

October means apple season is in full swing. And while apples are delicious and a great source of fiber, they also have some surprising health benefits. Here are 5 reasons to make sure you include apples in your diet this fall.

1. Apples Can Boost Your Immunity

In addition, apples contain polyphenols, which are plant-based compounds that have been shown to boost immunity.

2. Apples Can Help Reduce the Risk of Diabetes

3. Apples May Help Lower Cholesterol Levels

One large apple contains about 4 grams of fiber, half of which is pectin. Pectin has been shown to reduce cholesterol levels by binding to cholesterol molecules and removing them from the body before they can be absorbed into the bloodstream.

4. Apples Can Help Keep Your Heart Healthy

5. Apples Can Aid in Weight Loss

Because they’re high in fiber and water, apples can help you feel fuller longer and prevent overeating throughout the day.

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