MARCH 20, 2024 CAULIFLOWER

This cruciferous vegetable, a close relative of broccoli and Brussels sprouts, offers a range of health benefits that cater to various dietary needs. It is not a favorite vegetable 0f many individuals, but perhaps after reading this you will give it another chance. Compared to many other vegetables, Cauliflower has an impressive array of vitamins and minerals. It is particularly rich in Vitamin C, which plays a crucial role in immune function and skin health, and Vitamin K, essential for blood clotting and bone health. The B-complex vitamins in cauliflower, such as folate, pantothenic acid, and pyridoxine, are vital for energy metabolism and brain health. Additionally, cauliflower provides a good source of minerals like potassium, manganese, and magnesium

The low-calorie nature of cauliflower makes it an excellent choice for those managing their weight. With only about 25 calories per cup, it’s a guilt-free addition to any meal Cauliflower is rich in antioxidants, which are compounds that help the body fight against oxidative stress and reduce the risk of chronic diseases. These antioxidants include substances like vitamin C, beta-carotene, and quercetin

In addition to its cancer-fighting properties, cauliflower has also been associated with a lower risk of heart disease and diabetes. The vegetable’s ability to reduce inflammation. Inflammation is the key to many of our chronic diseases. It is always beneficial to reduce inflammation

Cauliflower contributes significantly to maintaining bone health, primarily due to its Vitamin K content. This vitamin plays a crucial role in bone formation and mineralization. It also contains Boron . These two are essential for preventing bone-related diseases such as osteoporosis.

So why not give cauliflower a chance, Have it raw, cooked or breaded with gluten free breadcrumbs.

Until tomorrow…

MARCH 19, 2024 THYROID GLAND

The thyroid gland is a very important gland in our body. The thyroid, a butterfly-shaped gland located at the base of the neck, plays a pivotal role in various metabolic processes. It produces hormones that regulate metabolism, energy levels, and even mood. The gland can behave too slow called Hypothyroidism or too fast called Hyperthyroidism. Incorporating specific foods into the diet can provide essential nutrients to support and enhance thyroid function If you already have hypo or hyperthyroidism on medications you must be careful after ingesting some of these foods too boost your thyroid gland and thus thyroid function

Brazil nuts and Walnuts are a powerhouse of essential nutrients, particularly selenium, that are integral for optimal thyroid function. Selenium acts as a catalyst in the production of thyroid hormones and helps protect the thyroid gland from oxidative stress

Seaweed, a natural source of iodine, is crucial for the production of thyroid hormones. Iodine deficiency is a common issue, especially in areas where the natural iodine content in food is low. Seaweed offers a rich, natural source of this essential element, supporting the thyroid in hormone production and regulation

Dairy products offer a rich source of calcium and Vitamin D, both of which are vital in supporting thyroid health. These nutrients play a crucial role in the regulation of thyroid hormones, ensuring that the gland functions optimally.

Even fish and berries can help with thyroid function. Again I would caution anyone taking thyroid medications for hypothyroidism and medications for hyperthyroidism. The above foods can boost thyroid function . Therefore on medications , please consult a health care practitioner.

Until tomorrow…

MARCH 18, 2024 FOODS AND SLEEP

Do you have a problem with sleep ? Have you wondered if certain foods that making your sleep more difficult. Some foods do interfere with sleep patterns

Did you know that the foods you eat can also have a direct impact on your sleep? Certain foods can disrupt your sleep and make it harder to fall asleep and stay asleep.

The first foods to give up are acidic fruits and vegetables. Therefore , tomatoes , eggplants and peppers should be first on the list to go. The more acidic the food, the harder it is for your body to digest. Tomatoes are very acidic and can cause indigestion that will not only give you heartburn but make it hard to get a good night’s sleep as well. If you are experiencing acid reflux or heartburn at any time of day, including before bedtime, try giving up tomatoes to see if it helps with your symptoms.

The triple threat , mild, chocolate and ice cream is like Thanksgiving, Christmas and New Year’s ( when you want to lose weight ) The combination of milk and sugar found in ice cream before bedtime can be a recipe for disaster. Your body needs to expend energy to break down the sugars from the ice cream before they can be digested, which can make it harder to fall asleep. Plus, you need all of your bodily resources available to digest the milk protein casein! You also want to avoid dairy products at least two hours before bedtime as they contain hormones that produce stress and contribute even more acidity into your digestive tract. Now I know you have experienced this !!

Eating late or eating red meat near bedtime is a No - No. All meats contain proteins that your body needs energy to break down, which increases acidity in your digestive system. If you want to have a meaty meal before bedtime, try eating fish instead! Lean fish like tilapia and halibut are low in fat but high in protein, making them the perfect option if you are craving meat.

Some of this is common sense. I try not to eat after 7:30 pm. If I do it will be a salad ( without tomatoes), a piece of fish or a protein shake ( made with water)

Until tomorrow…

MARCH 14, 2024 FRUITS AND PETS

We need to eat fruits and vegetables every day. Dogs and birds are no exception. You would think eating fruits is only limited to birds but it is not. I have an Amazon Green Doubled Napped Yellow Parrot. Her name is Gracie and she will be 35 years old. She is very dear to my heart ( as all of my animals have been ) Gracie does eats nuts and seeds ( limited ) , but she also eats fruits and vegetables. Orange, red, and yellow vegetables, such as squash, peppers, carrots, bell peppers, and sweet potatoes, contain vitamin A – a nutrient essential to birds' immune systems, kidneys, skin, and feathers – and are ideal choices for birds. Fruits should not exceed 10% of Gracie’s daily intake. I limit high-fat foods like seeds and nuts,

For my 3 dogs, ( Chaplin age 8, Boone age 4, and Buddy age 2 ) there are many different types of food that you can feed your furry friend, but if you’re looking for the best option, you should consider feeding them top-rated fruits. Yes I said fruits. By the way all of the dogs are recues. Two of my three dogs love to eat bananas Bananas contain nutrients like potassium, magnesium, and vitamin B-12, which are essential for maintaining your furry friend’s health. The other fruit these male dogs ingest are apples. Apples are a great source of fiber, vitamin C, and antioxidants, making them perfect for keeping your furry friend healthy. Pears are another excellent choice for your furry friend. They have nutrients like vitamin C, copper, and fiber. Pears are also relatively affordable and easy to find. Like apples, they are not a messy fruit,

You wouldn’t think a dog would love pineapples, but they do. Pineapples are another excellent fruit for your furry friend. They are a great source of vitamin C, essential for boosting your furry friend’s immune system. Additionally, they contain bromeliad, an enzyme that can help with digestion. Even cantaloupes are dog friendly, but not for my 3 men . They seem not to like the taste. It happens.

In the summertime, the dogs love watermelon. Who doesn’t love watermelon in the summer. Watermelon is a great source of vitamins A and C and potassium. It’s also low in calories, making it a good choice for pets who need to watch their weight. Additionally, watermelon contains lycopene, a powerful antioxidant that can help protect your furry friend from disease

So please incorporate fruits into your pet’s dietary lifestyle

Until tomorrow…

MARCH 13, 2024 RHEUMATOID ARTHRITIS

Rheumatoid arthritis (RA) is a chronic autoimmune disease that causes inflammation of the joints, as well as fatigue, pain, stiffness, and impaired physical functioning.

Medications like nonsteroidal anti-inflammatory drugs or steroids are often used for treatment. The contributing facto4rs to the development of RA depends on genetics, infections and the balance within your gut also called the microbiome There are about 1.3 million Americans suffering with RA Patients with RA can suffer from fatigue, pain, stiffness, and impaired physical function, all of which can lead to severe disability.

There are many conventional drugs that can treat RA. I start with a change in one’s dietary lifestyle And that’s good news because it turns out that nutritional therapy can be a powerful tool for managing RA. According to a 2017 study in Frontiers in Nutrition, dietary changes can reduce RA flare-ups. In the same study, scientists found that nutritional interventions can also delay RA progression. The researchers drew a direct connection between gut health, diet, and the symptoms and development of RA. I believe dietary changes can have a positive affect in most if not all diseases. The problem is that not many individuals want to change their bad dietary habits On Netflix currently there is a Identical Twin study,. I would encourage you watch this . This shows that a plant based diet has better results than a carnivore based diet for most diseases Let’s talk about fruits and vegetables. Many fruits and vegetables may be protective against the development of RA. Specifically, a higher intake of certain carotenoids from fresh produce, as well as foods containing beta-cryptoxanthin from citrus and zeaxanthin from leafy greens, have been linked to lower rates of RA. One study involving more than 25,000 people found that the people who ate the most carotenoids had half the risk of developing inflammatory polyarthritis, compared with the people who ate the least. Less red meat is the way to go for some individuals.

I do not or never have thought one diet fits all. Each individual knows their own body and each must navigate which dietary pattern or lifestyle is right for them

Until tomorrow…

MARCH 7, 2024 MOLD

We are all having allergies earlier this year. Spring came earlier and there was no winter to speak of for the Northeast Region. Mold is everywhere since the weather was not as cold, and even warm some days. Mold allergies are a result of extensive exposure to mold. All mold can affect breathing by either an immunologic reaction or an allergic reaction. Many of my patients suffer from both. The allergic reaction is the same when a person is allergic to dust mites and pollen. This is also a problem this time of the year but it is happening earlier. I utilize sub lingual antibody therapy against the allergens (regardless whether the dog, cat, dust, mold, trees, weeds and grasses) The immunologic reaction to mold occurs similarly to the way the body fights infection. It can be as mild as itching and swelling to severe body anaphylactic shock (which is rare).

Do you think you are allergic to mold?

1. Do you sneeze and get stuffy when you walk into a damp or musty house or basement or even a garage?

2. Raking leaves during and after Autumn creates severe mold allergies from the leaves fallen on the ground

3. Do you feel sick when you return to or clean out a summer home?

4. Do you feel sick when around hay or a barn? I wish I had a farm with a barn. Sounds crazy, but not to me!

5. Do damp seasons make you feel miserable?

6. Does gardening or planting make you feel stuffy? Often there is a lot of mold in the moist garden soil.

MOLD IS EVERYWHERE! These single cell fungi are all over the world. Fungal spores (the reproductive part of the organism) are airborne. Mold is prevalent in moist warm climates but is also common in cold environments. Environmental mold is of great concern. A book called Fungus Causes Cancer has alarming theories and postulates. Mold is in air conditoning units and ducts, in carpets , in plaster boards and even drywall. It can be hard to eradicate. Sometimes it can be seen in the kitchen or bathroom. Wear a mask if you are attempting to clean up visible mold.

Mold causes disease. WE TEST YOU FOR MOLD. In our evaluation of the patient, we ask certain questions about your health and your home. If we feel you need to have a mold test, the office will give you a test which evaluates you for mold in your system How did you get mold- you inhaled the spores, . But you can prevent mold in your home by:

1. Using a ventilation system to bring fresh filtered air

2. Seal air leaks to lock entry of microbes and pollen

3. Make sure the walls and attics are insulated
4. Vacuum frequently

5. Take off wet shoes before entering your home

6. Do not leave wet towels lying around

7. Watch for mold in the bathroom

8. Prevent leaks in your roof and in the basement

9. Ventilate all areas of your home

Beware of mold! There are special mold doctors

Until tomorrow..

MARCH 6, 2024 ALCOHOL

This is odd that I am writing about alcohol. In June 2024 I will celebrating 30 ( thirty ) years of continuous sobriety. I discuss the amount and type of alcohol a patient drinks during each history and physical. Navigating the world of alcoholic beverages can be a daunting task for those keen on maintaining their caloric intake. The right drink can be the difference between staying on track with dietary goals and tipping the balance

For those that have celiac or non celiac gluten sensitivity many alcohol beverages are not good as beer, and grain alcohol. I usually advocate Potatoe vodka or Tequilla for these individual. For those that want beer there are gluten free beers.

For those that consume wine there are some important points. For one diabetic patients should avoid certain wines. Dry wines, both red and white, are typically less calorific than their sweeter counterparts. The primary reason lies in the reduced amount of residual sugar present in dry varieties. A standard serving of dry wine can contain anywhere from 100 to 150 calorie Red wine contains an antioxidant called Resveratrrol which is excellent to prevent heart disease. However that doesn’t mean you need a bottle of red wine every night !!

Although I haven’t tasted tequilla since my early 20’s it seems to be the best choice. Tequila, derived from the blue agave plant, can be a surprisingly low-calorie option when consumed without sugary mixers. A standard shot of tequila typically contains around 60 to 70 calories Another good choice is Ultra Brut. ultra brut champagne stands out as the least sugary and, consequently, the least caloric. By definition, “ultra brut” means that the champagne has very little or no dosage This has less than 100 calories

Pick wisely …

Until tomorrow

MARCH 5, 2024 ALZHEIMER'S

Alzheimer's is a progressive disorder that affects the brain. It is characterized by memory loss, difficulty with thinking and reasoning, and changes in mood and behavior

 The cause of Alzheimer’s is unknown, but it is believed to involve a combination of genetic, lifestyle, and environmental factors. There is no known cure for Alzheimer’s, but treatments are available to help manage the symptoms. For this disease I decrease inflammatory foods, test for heavy metals and mycotoxins from various mold species

Berries are among the most nutritious fruits you can eat. They’re packed with vitamins, minerals, and antioxidants that can boost your health in various ways. For example, blueberries are a good source of fiber, which can help to regulate digestion. Cranberries are rich in vitamin C, which is essential for immunity. And raspberries contain ellagitannins, which are powerful antioxidants that can help to protect against disease. I encourage patients to eat a variety of berries- blueberries, mulberries, black berries, goji berries, wolf berries and many more Recent research has also shown that berries may help to reduce the risk of Alzheimer’s disease. 

In addition I encourage nuts and seeds in one’s dietary lifestyle changes. walnuts are a rich source of alpha-linolenic acid, an omega-3 fatty acid that has been shown to reduce the risk of Alzheimer’s. Similarly, flaxseeds contain lignans, plant-based compounds linked to a lower risk of Alzheimer’s and other forms of dementia. So, not only are nuts and seeds nutritious, but they may also help to reduce the risk of Alzheimer’s disease.

Consume leafyu greens for their vitamin content, and minerals. Studies have shown that people who eat a diet rich in leafy greens have a lower risk of developing Alzheimer’s than those who do not. The exact mechanism by which leafy greens protect against Alzheimer’s is not yet known, but it is thought that the antioxidants and other nutrients in these greens

Get genetic testing for the Apo E gene. Change your dietary lifestyle

Until tomorrow