Whenever we see a headline about diet and health in the news, we should ask ourselves ‘does it make sense?’ For example, “Red meat causes diabetes” makes no sense because diabetes is related to glucose metabolism and red meat contains no glucose. Things that might be consumed with red meat (fries, burger bun, fizzy drink) contain glucose and might cause diabetes, but red meat should not be blamed for what the fries and cola did.
We have reviewed a number of papers that have claimed that plant protein is better than animal protein. This also makes no sense since animal protein is complete – providing all the essential amino acids that we need and in the right form and ratios – and plant protein isn’t. This week’s note will focus on a paper called “Animal and vegetable protein intake and malnutrition in older adults: a multicohort study” by Carballo-Casla et al (Ref 1).
I’m going to do something different with this week’s note. It was sent to me by Ulrike, a German nutritionist, who has sent me a number of papers to review over the years. Ulrike emailed me with the link and the comment “It makes absolutely no sense and I wonder where the ‘trick’ is.” Ulrike had taken the first correct step, therefore. Her intuition told her that it didn’t make sense. She wanted to know what had been done (the ‘trick’).
Grape juice and whole grapes are put to the test for brain function, including cognitive decline in early Alzheimer’s.
In 2010, the first controlled trial was published that examined how the brain responds to grape juice. It helped aged rats, but what about people? “Concord grape juice supplementation improves memory function in older adults with mild cognitive impairment”—or so says the title. The problem is that the study was funded by Welch’s, and, though the authors claim they have no financial interest in the outcome, that seems disingenuous. I mean, do they think Welch’s would ever fund them again if they found grape juice wasn’t good for you? And, indeed, that title is a bit of industry spin. I’m sure that’s what they wanted to find.
Older adults with memory decline (but not dementia) were randomized into a placebo-controlled, double-blind trial with Concord grape juice versus a similarly looking and tasting Kool-Aid type of drink with the same calories and same sugars. That’s a solid study design. And, berries have those wonderful polyphenol phytonutrients, which have anti-inflammatory and antioxidant properties, so it certainly could help brain function and it did seem to help with verbal learning, as you can see in the graph below and at 1:21 in my video Friday Favorites: Benefits of Grapes for Brain Health.
The odds you’d get such notable results just by chance are like 1 in 25, whereas the higher recall scores are not considered to be statistically significant, since even if there wasn’t an effect, you might get those kinds of results by chance 1 in every 8 or 10 times you’d run the experiment, as shown in the graph below and at 1:38 in my video. And, by convention, we like at least 1 in 20—a p-value of 0.05 or less—especially if we’re looking at multiple outcomes, which increases the likelihood that something will pop up as a fluke. The bottom line is that we’re less confident in these memory outcomes. If this study hadn’t had industry funding, I imagine it would be titled more accurately. Perhaps “Concord grape juice supplementation improves verbal learning in older adults with mild cognitive impairment”—which is still an important finding, and we have the Welch’s corporation to thank for it. Without industry funding, a study like this might never get done.
The findings suggest that drinking grape juice is superior to drinking a grape Kool-Aid type of beverage, not necessarily for helping memory, but maybe for helping with learning. When the study was repeated, though, it did seem to help one measure of memory, but no benefit was found for verbal learning, even when using the same test as before, which calls the previous results into question. So, we’re left uncertain about what effects, if any, grape juice has on the aging brain.
What about the brains of middle-aged mothers? The Welch’s-funded researchers noted significant improvements in one measure of memory and driving performance as measured in a fancy driving simulator, suggesting you might be able to stop a dozen yards earlier on the highway after drinking grape juice than if you had instead had a grape Kool-Aid type of drink. I do like how they tried to translate the cognitive effects into more meaningful metrics, but it’s important to acknowledge, as they did, that no effects were found for the majority of cognitive consequences. And, when you study 20 different outcomes, the odds are pretty good that you’d just get a statistically significant result or two by chance, as you can see below and at 3:33 in my video.
The latest study involved giving a single dose of a cup of purple grape juice or white grape juice (to which flavor and color had been added to disguise it) to young adults with an average age of 21. In this way, researchers could see if there’s something special about those deep purple polyphenol pigments in Concord grape juice. Their findings? They got the same kind of results: two cognitive measures just reaching statistical significance, but that’s out of seven different outcomes, as you can see below and at 4:12 in my video. So, instead of a p-value of 0.05 as the cut-off for significance, we’d really like to see closer to 0.007, and none hit that. Maybe it’s because they didn’t use whole food like in that blueberry study I profiled before.
There was a study that looked at actual grape consumption by utilizing freeze-dried grape powder to capture the whole food (instead of just the juice) versus a sugar-matched placebo. The researchers used PET scans to track changes in brain metabolism associated with early Alzheimer’s in a group of older adults already suffering from mild cognitive decline. Although the changes couldn’t be picked up on neuropsychological testing, in those early-stage Alzheimer’s regions, the placebo group continued to worsen, but the grape group “was spared such decline,” suggesting a protective effect of grapes. You can see these points illustrated in a graph and brain mapping pictures below and from 5:11 in my video. You can see locations where brain metabolism declined after eating six months of placebo grapes (colored red in the video), compared to the level of decline in a brain after six months of eating actual grapes.
When commercial entities fund studies, it’s more for marketing purposes than science. That doesn’t necessarily mean the findings are invalid, but you do have to pay special attention to things like the framing of the research question, the experimental methods, statistical analysis, biased interpretation of results, or spin.
Are you looking to satisfy your sweet tooth without compromising your health goals? Say goodbye to refined sugars and hello to the natural sweetness of fruit-infused beverages & snacks! Here are some of my favorite brands that prioritize natural sugars from fruit, making them worth supporting:
1. Volley Tequila Seltzer:
Volley Tequila Seltzer combines the crispness of seltzer water with the smoothness of premium tequila, creating a refreshing beverage perfect for any occasion. What sets Volley apart is its commitment to using organic fruit juices as sweeteners, ensuring that every sip is naturally delicious without the need for added sugars or artificial sweeteners. They offer a selection of refreshing flavors, including Zesty Lime, Sharp Grapefruit, and Tropical Mango.
2. Peeled Snacks:
Peeled organic dried fruits are the ultimate healthy snack companion, perfect for satisfying cravings wherever life takes you. They have a variety of dried fruit flavors including mango, apple, chili mango, paradise blend & tropical blend. What sets them apart? They keep it real – no added sugar, sulfites, or preservatives, just pure, natural goodness. Plus they have options for everyone, whether you’re vegan, gluten-free, or keeping kosher. Packed with vitamins and nutrients, their snacks are like a mini wellness boost with every bite. And when it comes to sourcing, They are all about sustainability. Their mangos come straight from organic farmers who care about the planet. So snack away, knowing you’re nourishing your body and supporting responsible farming practices at the same time.
3. Solely:
Solely’s dedication to using only fruit as a sweetener sets them apart in the world of healthy snacking. By avoiding added sugars and artificial sweeteners, they rely solely on the natural sweetness of whole fruits to enhance the flavor of their products.
They use the sweetness of fruits like bananas, dates, and apples, Solely creates snacks that satisfy the sweet tooth without compromising on health. Whether it’s their delectable dried fruit snacks or their chewy fruit jerky, each bite bursts with the wholesome flavor of real, unadulterated fruit.
4. The Froot Thief:
Introducing the Froot Thief, the mischievous creator behind the yummy real fruit snacks! Their real fruit whips are like candy & made from nothing but real fruit and a splash of fruit juice, their snacks are free from any added nasties – just pure, natural goodness in every bite. With 100% natural ingredients and unbeatable flavor, the perfect guilt-free indulgence for any occasion.
5. True Made Foods:
Some of America’s favorite condiments are also some of the biggest sources of hidden sugar. But we live in the real world – not everyone has time to cook from scratch every night. True Made Foods mission is simple: To help families cut refined and artificial sweeteners out, and pour on veggie-fueled goodness instead. I love that this epic brand uses butternut squash, carrots & apples to sweeten their condiments.
By opting for snacks & beverages sweetened with fruit juice, we not only enjoy the natural sweetness of real fruits but also support sustainable and responsible farming practices. It’s a win-win situation that allows us to enjoy delicious treats while making positive contributions to our health and the environment.
Why are calories eaten in the morning less fattening than calories eaten in the evening?
One reason calories consumed in the morning are less fattening than those eaten in the evening is that more calories are burned off in the morning due to diet-induced thermogenesis. That’s the amount of energy the body takes to digest and process a meal, given off in part as waste heat. If people are given the same meal in the morning, afternoon, or night, their body uses up about 25 percent more calories to process it in the afternoon than at night and about 50 percent more calories to digest it in the morning, as you can see below and at 0:36 in my video Eat More Calories in the Morning Than the Evening. That leaves fewer net calories in the morning to be stored as fat.
Let’s put some actual numbers to it. A group of Italian researchers randomized 20 people to eat the same standardized meal at either 8:00 am or 8:00 pm and had them return a week later to do the opposite. So, each person had a chance to eat the same meal for breakfast and dinner. After every meal, the study participants were placed in a “calorimeter” contraption to precisely measure how many calories they were burning over the next three hours. As you can see below and at 1:18 in my video, the researchers calculated that the meal given in the morning took about 300 calories to digest, whereas the same meal given at night only used up about 200 calories to process. The meal was about 1,200 calories, but, when eaten in the morning, it ended up only providing about 900 calories compared to more like 1,000 calories at night. Same meal, same food, same amount of food, but effectively 100 fewer calories when consumed in the morning rather than at night. So, a calorie is not just a calorie. It depends on when we eat it.
But why do we burn more calories when eating a morning meal? Is it behavioral or biological? If you started working the graveyard shift, sleeping during the day and working all night, which meal would net you fewer calories? Would it be the “breakfast” you had at night before you went to work or the “dinner” you had in the morning before you went to bed? In other words, is it something about eating before you go to sleep that causes your body to hold onto more calories, or is it built into our circadian rhythm, where we store more calories at night regardless of what we’re doing? You don’t know until you put it to the test.
Harvard researchers randomized people to identical meals at 8:00 am versus 8:00 pm while under simulated night shifts or day shifts. Regardless of activity level or sleeping cycle, the number of calories that were burned processing the morning meals was 50 percent higher than in the evening, as you can see in the graph below and at 2:45 in my video. So, the difference is explained by chronobiology: It’s just part of our circadian rhythm to burn more meal calories in the morning. But, why? What exactly is going on?
How does it make sense for our body to waste calories in the morning when we have the whole day ahead of us?
Our body isn’t so much wasting calories as investing them. When we eat in the morning, our body bulks up our muscles with glycogen, which is the primary energy reserve our body uses to fuel our muscles, but this takes energy. In the evening, our body expects to be sleeping for much of the next 12 hours, so rather than storing blood sugar as extra glycogen in our muscles, it preferentially uses it as an energy source, which may end up meaning we burn less of our backup fuel (body fat). In the morning, however, our body expects to be running around all day, so instead of just burning off breakfast, our body continues to dip into its fat stores while we use breakfast calories to stuff our muscles full of the energy reserves we need to move around over the day. That’s where the “inefficiency” may come from. The reason it costs more calories to process a morning meal is that, instead of just burning glucose (blood sugar) directly, our body uses up energy to string glucose molecules together into chains of glycogen in our muscles, which are then just going to be broken back down into glucose later in the day. That extra assembly/disassembly step takes energy—energy that our body takes out from the meal, leaving us with fewer calories.
So, in the morning, our muscles are especially sensitive to insulin, rapidly pulling blood sugar out of our bloodstream to build up glycogen reserves. At night, though, our muscles become relatively insulin-resistant and resist the signal to take in extra blood sugar. So, does that mean you get a higher blood sugar and insulin spike in the evening compared to eating the same meal in the morning? Yes. As you can see in the graph below and at 5:02 in my video, in that 100-calorie-difference study, for example, blood sugars rose twice as high after the 8:00 pm meal compared to the same meal eaten in the morning.
So, shifting the bulk of our caloric intake towards the morning would appear to have a dual benefit—more weight loss, and better blood sugar control, as shown in the graph below and at 5:12 in my video.
If you thought dual benefits sounded good, stay tuned for triple benefits! I dive deeper into circadian rhythms. See related posts below.
My last few videos (see below) focus on why science points to loading your calories towards the beginning of the day.
Traditional quiche is made with a pastry crust and is filled with eggs, milk, cheese, meat and vegetables. Over the years, I have attempted to adjust certain recipes so they fit in with my whole food, gluten-free and dairy-free lifestyle.
When I set out to make a new quiche recipe, I knew I wanted it to be:
gluten-free
dairy-free
packed with veggies
very tasty
easy to make
nutrient-dense
I was so excited by this gluten-free quiche recipe when I first made it that my poor husband had to sit and endure my taking photos of it from every angle. It was pure recipe creation perfection and genius (if I do say so myself). I loved it so much I knew it had to go into the UnDietCookbook, too.
I went non-traditional with the crust, using millet. Overall, this is a lovely gluten-free veggie quiche that can be an excellent, protein-rich part of a seasonal meal.
Crust Options
I am rather fond of the millet crust, however, if you’d like something more traditional you could try:
Veggies and Fillings for Gluten-Free Veggie Quiche
I made great use of local veggies in this recipe, and I encourage you to use either what you have in your area or what you can grow, as a lot of you are talented gardeners. This is a flexible recipe and as long as you have 3–4 cups or so of chopped veggies, this will turn out delicious. Leftover steamed or roasted veggies work well, too.
You are welcome to add a cooked animal protein (meat or fish) to the quiche, and while I’ve included some raw sheep cheddar here, this is completely optional.
Herbs and Spices for Gluten-Free Veggie Quiche
Load up on those herbs and spices, too – either dried or fresh! Try:
Other flavours like nutritional yeast and seaweed are fun to play with. If you choose to use fresh herbs, wilt them a little in step 5 of the recipe below.
Can I Make This Gluten-Free Veggie Quiche, Vegan?
There is a vegan version in theUnDiet Cookbook using blended firm tofu you could try. Chickpea flour and water can also work as an ‘eggy’ batter.
At Allure Cosmetica’s esteemed cosmetic practice in Sydney, we pride ourselves on delivering top-tier cosmetic procedures with the utmost care and expertise. Specialising in a wide array of cosmetic treatments, Allure Cosmetica is renowned for excellence in lip filler and lip enhancement procedures. If you’re looking to enhance the volume, shape, and overall appearance of your lips, you’re in expert hands with us.
What Is Lip Filler? A Comprehensive Overview
Lip fillers, a cornerstone in the world of cosmetic enhancements, are celebrated for their ability to augment lip volume and redefine lip contours. Let’s delve deeper into what lip fillers entail and how they work their magic.
Composition: Hyaluronic Acid
Lip fillers predominantly comprise hyaluronic acid, a naturally occurring substance in the body known for its hydrating properties. This gel-like substance attracts water molecules, resulting in enhanced skin hydration and suppleness. When injected into the lips, hyaluronic acid-based fillers seamlessly integrate with the surrounding tissues, creating a naturally plump appearance.
Procedure Overview
Before undergoing a lip filler procedure, it’s essential to consult with a qualified cosmetic practitioner like Allure Cosmetica. During the procedure, the treatment area is typically numbed using topical anaesthetics to minimise discomfort. Using precise injection techniques, the practitioner carefully administers the filler to achieve the desired lip volume and shape.
Customised Lip Filler Treatment
One of the distinguishing features of lip filler procedures is their adaptability. Each treatment is tailored to the individual’s unique facial anatomy and aesthetic goals. Whether you desire subtle enhancement or a more pronounced pout, lip fillers can be customised to suit your preferences.
Immediate Results
One of the most appealing aspects of lip fillers is their immediate and noticeable results. Following the procedure, patients often experience a visible increase in lip volume and definition, enhancing their overall facial appearance. However, it’s essential to note that initial swelling may obscure the final outcome, with full results typically manifesting within a few days.
Temporary Nature
While lip fillers offer impressive results, it’s important to recognise that they are not permanent. Over time, the body gradually metabolises the hyaluronic acid filler, leading to a gradual reduction in lip volume. Depending on factors such as metabolism and filler composition, the effects of lip fillers typically last between six months to one year.
The Lip Filler Process
Lip enhancement procedures offer a transformative journey towards achieving fuller, more defined lips that enhance your natural beauty. Let’s delve into the intricacies of the lip enhancement process, from initial consultation to post-treatment care.
Initial Consultation:
The journey towards enhanced lips begins with an initial consultation with a reputable cosmetic practitioner like Allure Cosmetica. During this comprehensive session, you’ll have the opportunity to discuss your aesthetic goals, medical history, and any concerns you may have. Allure Cosmetica will assess your facial anatomy, lip structure, and overall suitability for lip enhancement, guiding you towards the most appropriate treatment plan.
Lip Filler Planning:
Based on your unique facial features and desired outcomes, Allure Cosmetica will develop a personalised treatment plan tailored to your needs. This plan may include details such as the type and amount of filler to be used, as well as any additional complementary procedures to achieve optimal results.
Pre-Treatment Preparation:
Before undergoing the lip enhancement procedure, you may be advised to avoid certain medications or supplements that could increase the risk of bruising or bleeding. Additionally, you may be instructed to refrain from wearing makeup on the day of the procedure to ensure a clean treatment area.
Numbing and Anesthesia:
To minimise discomfort during the procedure, the treatment area will be numbed using topical anaesthetics. This ensures that you remain comfortable throughout the process, allowing Allure Cosmetica to perform the injections with precision and ease.
Injection Technique:
With meticulous attention to detail, Allure Cosmetica will carefully administer the chosen filler to achieve your desired lip volume and shape. Using advanced injection techniques, they will strategically place the filler to enhance lip symmetry, define borders, and smooth out fine lines and wrinkles around the mouth.
Assessment and Adjustment:
Following the initial injections, Allure Cosmetica will assess the results to ensure symmetry and balance. Depending on your individual response to the treatment, additional filler may be added or adjustments made to achieve the desired outcome. This collaborative approach ensures that you are fully satisfied with the results of your lip enhancement procedure.
Post-Treatment Care:
After the procedure, it’s important to follow Allure Cosmetica’s post-treatment instructions diligently to promote optimal healing and results. You may experience some temporary swelling, redness, or bruising, which can be alleviated with cold compresses and over-the-counter pain relievers as needed. It’s advisable to avoid strenuous activities, excessive heat or cold exposure, and alcohol consumption in the immediate post-treatment period to minimise the risk of complications.
Follow-Up and Maintenance:
To ensure long-lasting results and address any concerns, follow-up appointments with Allure Cosmetica may be scheduled. Depending on the type of filler used, the effects of lip enhancement typically last between six months to one year. To maintain your desired results, periodic touch-up treatments may be recommended.
What Changes Does Lip Filler Bring?
Lip enhancement offers a range of benefits tailored to your unique needs. Whether you’re looking to increase lip volume, redefine lip shape, or minimise wrinkles around the mouth, Allure Cosmetica. a leading Sydney Cosmetic Clinic can help you achieve your goals. Our lip fillers can address various concerns, including smokers’ lines and loss of lip definition, resulting in a more youthful and refreshed appearance.
Effects of Lip Filler
Reduce Smoking Signs: Diminish the appearance of smokers’ lines for a smoother lip contour.
Enhanced Definition: Amplify lip volume and symmetry, defining the borders for a more balanced look.
Youthful Appearance: Lift and elevate the lips, restoring a youthful and natural pout.
Combat Aging Signs: Minimise wrinkles and fine lines around the mouth, rejuvenating the overall appearance.
Enjoy Lasting Results: Experience long-lasting results, with effects typically lasting between six months to one year.
What to Expect After the Procedure
After your lip enhancement procedure, you may experience temporary symptoms such as swelling, redness, and discomfort. These are normal reactions to the injections and typically subside within a few days. Allure Cosmetica may recommend over-the-counter pain relievers to manage any discomfort, while advising against aspirin to minimise bruising. It’s important to avoid excessive heat or cold exposure to the treated area and to minimise movement to aid in the healing process.
Benefits of Lip Fillers
Enhance Lip Volume: Achieve fuller and more beautiful lips with delicate procedures tailored to your preferences.
Smooth Lip Lines: Eradicate lines above and below the lips, enhancing their appearance.
Expert Care: Receive professional attention from Allure Cosmetica and their experienced staff, ensuring a superior outcome.
Optimise Your Results: Follow pre and post-treatment guidelines for optimal results, including the use of ice therapy and LED light therapy to reduce bruising and swelling.
Why Choose Allure Cosmetica?
Expertise and Attention: Allure Cosmetica’s expertise and attention to detail ensure a professional finish and stunning results every time.
Outstanding Results: With Allure Cosmetica’s lip filler procedures, you can expect improved lip size, shape, and definition.
At Allure Cosmetica, we prioritise your satisfaction and safety above all else. Trust us to deliver exceptional lip enhancement procedures tailored to your unique needs, providing you with the confidence to smile brighter than ever before. Schedule a consultation with us today and take the first step towards achieving the lips of your dreams.
A trial called the CAP trial started in the early part of this century. It was a trial based in England and Wales and it recruited a few hundred thousand men between 2002 and 2009. The aim of the trial was to see if inviting men for one prostate cancer test (called a PSA test) made a difference to deaths from prostate cancer at 10 years of follow-up. There were secondary aims, which included looking at all cause deaths and over diagnoses of prostate cancer and looking at these after different time periods – 5 years, 10 years and 15 years etc.
The 10-year results were published in 2018. These found that the invitation to one PSA test made no difference to deaths from prostate cancer. A recent paper has just been published looking at the 15-year deaths. This found a small difference with the group invited to screening having a very small lower incidence of death from prostate cancer. However, there was no difference in deaths from any cause (which is the only measure of deaths that matters). And, the 18 year results were also available and these showed no difference in deaths from any cause or deaths from prostate cancer. Hence the difference in prostate cancer deaths at 15 years looked like an anomaly.
The diagnoses of prostate cancer were higher in the intervention group – multiples higher at 18-months and 10-year follow-up. That would be expected. But the recent paper reported that approximately one in six cancers were over diagnoses. These would have been treated and treatment for prostate cancer can harm – incontinence and impotency being common outcomes.
If being invited for prostate cancer screening makes no difference to overall mortality and can unnecessarily harm, the question to screen or not to screen does not seem difficult to answer.
Seasonal eating is a hip term used a lot by restaurants, food writers and nutritionists. It’s a bit of a catch-all referring to the practice of eating food when it’s just picked, delicious and packed with nutrients. Each fruit and vegetable has its own unique growing cycle, and a plant should be picked at peak ripeness. When picked in this way, plants need to be delivered to customers quickly after leaving the farm. This movement promotes sustainable farming. People eat closer to growers so that their food is very fresh. The environmental and health benefits are driving the seasonal eating movement.
Here’s why eating with the seasons matters:
Fresher Food Tastes Better Food tastes better when it’s had time to mature in its natural state, so tomatoes ripened on the vine or strawberries picked at their juiciest are more pleasing to the palate.
When fruits and veggies have to travel across the country or countries, it is picked prematurely to account for shipping time instead of being picked at peak ripeness. This translates to less tasty food.
Buying Local Costs Less Seasonal produce is normally at the beginning of the produce department, and is usually pretty inexpensive and abundant. Eating seasonally means food is grown in closer proximity to you and is less costly to get it to you. The farmer brings fruits and veggies to your local grocer, the farmer’s market or the CSA pick-up (these are SO great and my fave is www.lorasnourishingproduce.com/). Whatever your source, you’re supporting the local economy and local farmers.
Proven Health Benefits Research tells us that the longer a fruit or vegetable takes to get from farm to table, the more nutrient loss occurs. A study found that leafy greens lost almost 50% of their vitamin C after transport, storage and three daysof sitting on the grocery store shelf.
Similarly, a 2008 study found that broccoli in the fall (seasonal) contained nearly twice the amount of vitamin C compared with broccoli in the spring (not seasonal). Another study found that fruits and vegetables lose phenolics, vitamin C and anthocyanins — which are antioxidantsthat fight free radical damage and oxidative stress in the body — after 15 days of cold storage.
Take the “Eat With Spring” Challenge According to seasonalfoodguide.com, which is a website and an app I use to see what’s in season right now, in Colorado by late April the following produce is ready to pick and is considered to be in season:
Chard
Chives
Horseradish
Sprouts
Watercress
It’s a small list, but a great start to the season. Here’s what I am doing to make these seasonal treasures extra tasty.
Watercress Salad From loveandlemons.com Watercress is a nutrition powerhouse with a peppery flavor which pairs beautifully with the sweetness of the peas and orange and the saltiness of pistachios.
4 ounces snap peas 1 fennel bulb, very thinly sliced 3 cups watercress Segments from ½ navel orange 1 ripe avocado, sliced 2 tablespoons toasted pistachios Sea salt and freshly ground black pepper Champagne Vinaigrette (store bought is fine for convenience ) Lemon wedge, for serving
Blanch peas in boiling water for 2 minutes and put them into a bowl of ice water to cool. In a small bowl, Toss the sliced fennel with 2 tablespoons of the dressing and a pinch of salt. Assemble the salad on a platter with the watercress, fennel, snap peas, orange segments, avocado. Drizzle with some of the dressing and top with the pistachios. Season to taste with salt, pepper and a squeeze of lemon, and serve.
Swiss Chard with Lemon + Garlic From foodandwine.com A very simple sauté that packs lots of flavor.
3 tbsp extra-virgin olive oil, divided 3 large garlic cloves, thinly sliced 4 pounds rainbow or ruby chard, thick stems removed, leaves cut into 2-inch slivers Salt and pepper to taste 1/2 teaspoon finely grated lemon zest
In a large pot, heat 3 tbsp of olive oil. Stir in the garlic and cook over moderately high heat until lightly golden, about 1 minute. Add the chard. Season the chard with salt and pepper and cook, stirring, until the leaves are softened and most of the liquid has evaporated, about 8 minutes. Transfer the chard to a bowl. Sprinkle with the lemon zest, and serve. Serve as a side dish, alone, OR add 1 cup of white beans and toasted nuts on top and make a Mediterranean-style vegetarian meal.
Tip: Eat More Sprouts Another nutrition powerhouse, full of fiber, calcium, vitamins A and C, potassium, and phosphorus. Simply add them to salads, wraps, sautés, stir fries or soups. My fave is to add to avocado toast for a snack or breakfast/lunch.
Loaded Avocado Toast Whole grain toast Perfectly soft (but not too soft) avocado A quick chop of radish, green onion, sunflower seeds and sprouts
Easy peasy. Just toast the bread, add avocado and a heap of your veggie mixture. Add an egg for protein to make it a meal.
Research Sources: Food Science and Nutrition. Volume6, Issue6. September 2018. Pages 527-1536.Impact of transportation, storage, and retail shelf conditions on lettuce quality and phytonutrients losses in the supply chain. Millicent G. Managa, Peter P. Tinyani, Grany M. Senyolo, Puffy Soundy, Yasmina Sultanbawa, Dharini Sivakumar. First published: 04 July 2018 https://doi.org/10.1002/fsn3.685
Int J Food Sci Nutr. 2008 Feb;59(1):34-45. doi: 10.1080/09637480701453637. Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. Shahla M Wunderlich 1, Charles Feldman, Shannon Kane, Taraneh Hazhin. PMID: 17852499 DOI: 10.1080/09637480701453637
Nutrition Society (2010), 69, 582–591 doi:10.1017/S0029665110002004. The Author 2010 First published online 10 August 2010. Symposium on ‘Food supply and quality in a climate-changed world.’ Does eating local food reduce the environmental impact of food production and enhance consumer health? Gareth Edwards-Jones*
School of the Environment, Natural Resources and Geography, Bangor University, Bangor, Gwynedd, North Wales, LL57 2UW, UK
Twigs From the Nest: Our holistic nutritionist answers client’s most common questions.
This is a more complicated question than one might think and really is asking about food timing,which is actually very important and bio-individual. The short answer is IT DEPENDS ON YOUR BODY. The answer needs to be personalized to suit what is going on with you, what your goals are and what your body needs.
Six things to know about skipping meals:
Blood Sugar Stability Do you have a roller coaster of energy throughout the day? If you do, you probably need to time your food such that as you start to wane in energy, you DO eat something, so that you don’t go over the cliff into starving with very low energy and eat the whole refrigerator. Eat before you fall off the blood sugar cliff.
Choosing Real vs. Processed
When you’re building your plate, choose real food. If you’re overly hungry or off the blood sugar cliff, you’re MUCH more likely to grab processed foods (chips, cookies, etc.) Processed foods will promote the roller coaster (which we want to avoid). If you’re a real food eater, it may be you need less feedings, because your plate is filled with delicious, nourishing foods that include lots of fiber and protein helping to keep you fuller longer, as well as healthy fats to keep you nice and satisfied.
Investigating Intermittent Fasting? Your meals should be driving your life’s work and activities. You should not run on empty. If it is helpful to do some intermittent fasting to get to your goals, that is COMPLETELY different from restricting food because you’re too busy or to cut calories (which really isn’t helpful in the end because you end up boomerang-ing back and eating more). Then we must consider what your body can handle (what makes you feel good vs. bad and how long can you fast and feel good? The sweet spot seems to be 12-15 hours for women, and a little longer for men.
Intuitive Eating
It isn’t necessary to eat just because it’s lunchtime. Your body should be hungry/not starving before you eat next. And if you’re eating a whole food diet, it might be ABOUT 3-4ish hours between meals/snacks. Meet your meal or snack need. Eat when you’re hungry, stop when you’re just full and not stuffed teddy bear full.
Got Routine? If you don’t feed yourself regularly, your body doesn’t know when to anticipate food coming and sometimes will not be hungry on time. The body likes a regular schedule. So, try to keep to a normal schedule, whatever that looks like for you.
Remember the Goal
Your body should respond to your food schedule and food choices with good energy, feeling full enough and satisfied by meals and snacks.
Hope that helps clarify things around skipping meals!
I recently got a place in LA as some of you know from social media. My goal has always been to have my own garden, and encourage others to garden as well because this is the absolute healthiest way we can eat, period. Getting food from you own backyard that is fresh, with no pesticides or herbicides is the most nutrient rich food you can consume. So it’s ideal, but is it an option for you to grow a garden? Yes! You can start with something, even just your favorite herbs and whether you have a yard or an apartment it’s possible to grow food! I want to invite you to accept my challenge to you for this year…. to start your own garden. If it seems overwhelming just start with 3 of your favorite herbs that you use in cooking like cilantro, parsley and oregano. I eat a tonne of lettuce and arugula so I wanted to grow this!
So… I have just set up my little garden in LA with the little space I have. Here’s how I did it with an apartment….
That’s it. Then you can plant anywhere! Even if you don’t have soil or earth like I do… you can still grow from planter boxes.
I planted: (everything is organic)
lettuce
arugula
cilantro
parsley
thyme
oregano
tomatoes
lavender
dill
cucumber
broccoli
rosemary
basil
chives
onion
shishito peppers
There are over 250 varieties to choose from!
It’s a small investment to start your own garden which yields big returns. You get food, but also a lot of other health benefits including mental health.
1. Fresh and Nutritious Produce: Homegrown fruits and vegetables are often fresher and more nutritious than store-bought ones since you can harvest them at peak ripeness.
2. Cost Savings: Growing your own food can save money in the long run, as you avoid the markup that comes with buying produce from supermarkets. Think about all the times you go to the grocery store and spend $5 on cilantro when you can just go out to your backyard and pick some for free.
3. Environmental Impact: Gardening reduces your carbon footprint by cutting down on transportation emissions associated with importing and distributing produce.
4. Physical Activity and Stress Relief: Gardening provides a great form of exercise and can help reduce stress and improve mental well-being. There are countless studies on this.
5. Food Security: Having your own garden increases food security, especially during times of uncertainty or supply chain disruptions.
6. Learning Experience: Gardening offers valuable lessons in biology, ecology, and patience, making it a rewarding educational experience for both adults and children.
7. Community Building: Gardening can bring communities together through shared spaces, knowledge exchange, and a sense of collective pride in producing food locally.
Gardening can also help with depression and anxiety in several ways:
1. Physical Activity: Engaging in gardening activities such as digging, planting, and weeding provides physical exercise, which is known to improve mood and reduce symptoms of depression.
2. Connection with Nature: Spending time outdoors surrounded by plants and greenery can have a calming and rejuvenating effect, helping to alleviate feelings of stress and anxiety.
3. Sense of Accomplishment: Watching plants grow and thrive as a result of your care and effort can boost self-esteem and provide a sense of accomplishment, which is beneficial for those struggling with depression.
4. Mindfulness and Distraction: Gardening requires focus and attention to the present moment, which can serve as a form of mindfulness practice and help distract from negative thoughts and rumination.
5. Social Interaction: Joining community gardening projects or simply sharing your gardening experiences with friends and family can provide social support and combat feelings of loneliness or isolation, which are common in depression.
Overall, gardening offers a holistic approach to improving mental well-being by combining physical activity, exposure to nature, a sense of purpose, and opportunities for social connection.
So I am excited to see how many of you will start a garden now! Let’s go! Please post on social media and tag me @lianawernergray and @theearthdiet so I can see it and repost it!
Start with ordering USDA-certified organic starter plants from Organic Harvest and plant them in soil, and if you don’t have soil get planter boxes. Organic Harvest is straight from the grower to your doorstep. They ship nationwide and they are shipping now! Now is the time to plant as it’s spring. It’s the perfect opportunity for you to start something new or add some new plants to your already existing garden.
You can use my code: earthdiet10 and receive a beautiful 10% discount off your first order! Please share with others.
Happy gardening and enjoy reaping all the benefits!
Harness the power of your circadian rhythms for weight loss by making breakfast or lunch your main meal of the day.
In my last chronobiology video, we learned that calories eaten at breakfast are significantly less fattening than the same number of calories eaten at dinner, as you can see at 0:14 in my video Breakfast Like a King, Lunch Like a Prince, Dinner Like a Pauper, but who eats just one meal a day?
What about simply shifting our daily distribution of calories to earlier in the day? Israeli researchers randomized overweight and obese women into one of two isocaloric groups, meaning each group was given the same number of total calories. One group got a 700-calorie breakfast, a 500-calorie lunch, and a 200-calorie dinner, and the other group got the opposite—200 calories for breakfast, 500 for lunch, and 700 for dinner. Since all of the study participants were eating the same number of calories overall, the king-prince-pauper group should have lost the same amount of weight as the pauper-prince-king group, right? But, no. As you can see in the graph below and at 1:01 in my video, the bigger breakfast group lost more than twice as much weight, in addition to slimming about an extra two inches off their waistline. By the end of the 12-week study, the king-prince-pauper group lost 11 more pounds than the bigger dinner group, dropping 19 pounds compared to only 8 pounds lost by the pauper-prince-king group—despite eating the same number of calories. That’s the power of chronobiology, the power of our circadian rhythm.
What was the caloric distribution of the king-prince-pauper group getting 700 calories at breakfast, 500 at lunch, and 200 at dinner? They got 50 percent of calories at breakfast, 36 percent at lunch, and only 14 percent of calories at dinner, which is pretty skewed. What about 20 percent for dinner instead? A 50% – 30% – 20% spread, compared to 20% – 30% – 50%?
Again, the bigger breakfast group experienced “dramatically increased” weight loss, a difference of about nine pounds in eight weeks with no significant difference in overall caloric intake or physical activity between the groups, as shown in the graph below and at 1:57 in myvideo.
Instead of 80 percent of calories consumed at breakfast and lunch, what about 70 percent compared to 55 percent? Researchers randomized overweight “homemakers” to eat 70 percent of their calories at breakfast, a morning snack, and lunch, leaving 30 percent for an afternoon snack and dinner, or a more balanced 55 percent from the time they woke up through lunch. In both cases, only a minority of calories were eaten for dinner, as you can see below, and at 2:25 in my video. Was there any difference between eating 70 percent of calories through lunch versus only 55 percent? Yes, those eating more calories earlier in the day had significantly more weight loss and slimming.
Concluded the researchers: “Stories about food and nutrition are in the news on an almost daily basis, but information can sometimes be confusing and contradictory. Clear messages should be proposed to reach the greatest number of people. One clear communication from physicians could be ‘If you want to lose weight, eat more in the morning than in the evening.’”
Even just telling people to eat their main meal at lunch rather than dinner may help. Despite comparable caloric intakes, participants in a weight-loss program randomized to get advice to make lunch their main meal beat out those who instead were told to make dinner their main meal.
The proverb “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” evidently has another variant: “Eat breakfast yourself, share lunch with a friend, and give dinner away to your enemy.” I wouldn’t go that far, but there does appear to be a metabolic benefit to frontloading the bulk of your calories earlier in the day.
The evidence isn’t completely consistent, though. A review of dietary pattern studies questioned whether reducing evening intake would facilitate weight loss, citing a study that showed the evening-weighted group did better than the heavy-morning-meal group. Perhaps that was because the morning meal group was given “chocolate, cookies, cake, ice cream, chocolate mousse or donuts” for breakfast. So, chronobiology can be trumped by a junk-food methodology. Overall, the what is still more important than the when. Caloric timing may be used to accelerate weight loss, but it doesn’t substitute for a healthy diet. When he said there was a time for every purpose under heaven, Ecclesiastes probably wasn’t talking about donuts.
When I heard about this, what I wanted to know was how. Why does our body store less food as fat in the morning? I explore the mechanism in my next video, Eat More Calories in the Morning Than the Evening.
This is the fifth video in an 11-part series on chronobiology. If you missed the first four, check out the related posts below.
FDN has been working hard over the last several months to put together Holistic Health Week bringing together over25 leaders in the health space and sharing their expertise in every area of holistic health. Participants will dive into a series of enlightening talks. This is the FDN version of a “summit” and we want YOU to be a part of it!
What time does it start each day? The first speaker will come on at 10AM EST everyday (Monday-Friday) until the LIVE Q&A from 5 – 6PM EST.
I can’t make it LIVE to every session. Will there be replays? Your free ticket does not include access to replays. However, if you upgrade to be a VIP after getting your free ticket, you’ll get permanent access to every talk! We recommend this, so you can refer back to these conversations whenever.
How will I get to watch the live events? All attendees will be provided with a website link to a “watch page,” where you can experience the events live as they happen. If you’re a VIP pass holder, in addition to live access, you will also have the privilege of watching the replays at your convenience on the FDNConnect site, ensuring you never miss a moment.
Who’s speaking at the event? We’ve got a mix of FDNPs and other holistic health experts who are at the top of their field! Click here to see the full line-up.
I’m not a health coach or practitioner – is this event for me? Yes! This event is for anyone passionate about holistic health. It’s an education-fueled 5 days that gives you the inside-scoop on advanced practices working to build better health today. And if you’re even curious about becoming an FDN-P, you’ll get plenty of insight into our approach. Grab a front-row seat.
Habits: Summary
Talking about habits, guest Matty Lansdown, a scientist and nutritionist specializing in emotional eating and self-sabotage coaching, shares his insight on the importance of mindset and behavioral change in maintaining healthy habits. Starting his career in nutritional epigenetics and disease research, Matty’s personal development journey led him to realize the significance of addressing psychological factors in dietary habits. He emphasizes that overcoming emotional binge eating and overeating is less about the food itself and more about managing one’s relationship with food.
Matty’s approach to health and nutrition focuses on understanding the underlying psychological triggers of unhealthy eating habits. He discusses the role of personal trauma and the impact of societal pressures on eating behaviors, illustrating this with his own struggles with sugar addiction and emotional eating. Through his work, Matty aims to help individuals uncover the deep-rooted issues that prevent them from adopting healthier lifestyles, emphasizing that knowledge of nutrition is widespread, but the challenge lies in changing one’s mindset and behaviors.
The conversation also delves into practical advice for health practitioners on addressing the psychological aspects of dietary habits with their clients. Matty suggests exploring clients’ past experiences and habits to identify patterns that may contribute to their current health issues. By integrating psychological understanding with nutritional advice, practitioners can more effectively guide their clients towards sustainable health improvements. Matty’s message is clear: addressing the psychological foundation of eating habits is key to achieving lasting health and wellness.
Habits: Topics
00:00 Introduction to the Guest and Focus of Today’s Episode
00:16 Matty Lansdown: From Nutritional Science to Emotional Eating Coaching
01:34 Unpacking Personal Development and Emotional Eating
12:55 The Journey from Personal Struggles to Professional Passion
16:24 Understanding Self-Sabotage and the Psychology of Eating
18:37 Exploring Solutions: From Awareness to Action
25:39 Discovering Self-Worth and Overcoming Emotional Eating
27:51 The Journey to Self-Acceptance and Love
28:29 Embracing Progress While Loving Your Current Self
31:08 Practical Advice for Health Practitioners
34:52 Addressing Eating Disorders and Collaborative Care
38:18 The Power of Psychological Support in Health Transformation
45:02 Understanding the Resistance to Seeking Help
One of the key articles of faith of modern sports nutrition is that your body can only use a certain amount of protein at a time. Opinions differ on what that amount is. It might be as little as 20 grams; it might be as much as 40 grams, particularly for older adults whose bodies are less sensitive to the muscle-growth-stimulating effects of protein. Maybe it needs to be expressed relative to body size, like 0.4 grams per kilogram of body weight, rather than as a fixed number. Those details don’t matter here; the point is that there’s a maximum.
The reason that’s important is that most North Americans eat lots of protein, but don’t spread it evenly throughout the day. A typical pattern might be 10 to 15 grams at breakfast and lunch, then 65 grams or more at dinner. That means that at breakfast and lunch, you’re not getting enough protein to max out the synthesis of new muscle protein. At dinner, on the other hand, you’re getting too much, so the excess will simply be burned for energy. The better solution, according to this logic, is to smooth out your protein consumption so that you’re getting at least 20 grams (or 40 or 0.4 grams per kilogram or whatever) at each meal, adding a protein-rich snack sometime during the day, and perhaps even another one right before bed.
That’s the conventional wisdom. So a recent study in Cell Reports Medicine from researchers at Maastricht University in the Netherlands, led by noted muscle physiologist Luc van Loon (whose vivid, no-nonsense advice I’ve written about previously), has generated plenty of buzz. In short, van Loon’s new data suggests there’s no upper limit on protein after all, and that huge doses of protein—they use 100 grams in the study, because that’s about how much protein they figured they could eat at a barbecue without force-feeding themselves—produce proportionately larger increases in the formation of new muscle.
A Unique Kind of Protein Study
The study involved 36 volunteers split into three groups. They each did a one-hour weight-training workout and then immediately downed a drink containing either 0, 25, or 100 grams of protein. The protein came from the milk of a Holstein cow that the researchers injected with a special carbon isotope tracer. This meant that one of the amino acids in the milk had a slightly different chemical form than usual, enabling the researchers to track the progress of the protein drink as it was digested and incorporated into new muscle proteins in the subjects’ bodies. (I once interviewed one of van Loon’s postdocs about an earlier “glowing cow” experiment, and he described the unexpected responsibilities he had to take on: “My job was to talk to them, brush them, and basically keep them in a good mood,” he recalled. “If the animal becomes stressed, milk production declines, so we treated them like princesses.”)
Anyway, the next part of the experiment basically involved sitting around for 12 hours and taking a bunch of blood samples and muscle biopsies to figure out what was happening in the subjects’ muscles following the exercise-protein combo. That combination is important: both resistance exercise and eating protein boost the formation of new muscle protein, but putting them together within a window of four to six hours produces a muscle-building effect that’s greater than the sum of its parts. The full suite of measurements and analysis is extremely complex (and free to read about, if you’re interested), but the most important parameter is how much new muscle protein is being synthesized, because that’s what (more or less) dictates how much muscle you’ll gain over time.
There are two key things about the study. One is the time frame: most previous studies only monitored muscle protein synthesis for six hours or less, so 12 hours provides a much longer window for the effects of a big protein dose to show up. The second is the protein dose: previous studies topped out at 45 grams, so it may have been hard to see big differences compared to, say, 20 or 30 grams.
Here’s the key result, showing protein synthesis over the 12 hours following the workout and protein drink. Black circles are the 100-gram group; grey circles are the 25-gram group; and white circles are the 0-gram control group:
The effect of more protein isn’t subtle. (Photo: Cell Reports Medicine)
The effect isn’t subtle: the 100-gram group is getting way more protein synthesis than the 25-gram group right away. And the biggest difference comes after the six-hour (i.e. 360-minute) mark: by that point, the 25-gram group is back to baseline, while the 100-gram group still hasn’t gone back to baseline even after 12 hours. The extra protein synthesis isn’t exactly proportional—that is, four times more protein doesn’t give you four times the synthesis—but it’s substantial.
What the New Protein Findings Mean for Athletes
There’s a straightforward conclusion here, which is that the idea of a maximum protein dose—at least, one at 40 grams or less—was wrong. You always want to be cautious about chucking away a whole bunch of seemingly settled science on the basis of a single study. But this study seems solid, and it has identified some clear gaps—in duration and protein dose—in the earlier studies that it’s overturning. So let’s assume for now that it’s correct. The question, then, is what it means for how athletes should eat.
For practical purposes, the real apples-to-apples comparison would have been 100 grams of protein versus four doses of 25 grams spaced four hours apart. Which pattern would produce more protein synthesis in that comparison? Nobody knows at this point. There are a bunch of other reasons that I’ll be sticking with three meals a day, including the fact that I really enjoy all my meals. As an endurance athlete, I’m also as conscious of my carbohydrate supply as I am of protein. And even for protein and muscle-building, there are lots of unanswered questions—like whether you’d need to time your workout around your 100-gram protein bomb. If I lift weights in the morning then get all my protein in the evening, or vice-versa, does that still work?
There are certainly people who are into the one-meal-a-day thing, and for these people this is an important result. In their discussion, van Loon and his colleagues note that their findings suggest that time-restricted feeding shouldn’t necessarily lead to muscle loss. For me, the main takeaway is that it’s probably not as important as I once thought to spread my protein perfectly throughout the day. That won’t change how I actually eat, because getting 25 grams of protein at every single meal has always been more aspiration than reality—but at least I’ll feel less guilty about it.
Raw garlic is compared to roasted, stir-fried, simmered, and jarred garlic.
Garlic lowers blood pressure, regulates cholesterol, and stimulates immunity. I’ve talked before about its effect on heart disease risk factors, but what about immunity? Eating garlic appears to offer the best of both worlds, dampening the overreactive face of the immune system by suppressing inflammation while boosting protective immunity—for example, the activity of our natural killer cells, which our body uses to purge cells that have been stricken by viruses or cancer. “In World War II garlic was called ‘Russian Penicillin’ because, after running out of antibiotics, the soviet government turned to these ancient treatments for its soldiers,” but does it work? You don’t know until you put it to the test.
How about preventing the common cold? As I discuss in my videoBenefits of Garlic for Fighting Cancer and the Common Cold, it is perhaps “the world’s most widespread viral infection, with most people suffering approximately two to five colds per year.” In the first study “to use a double-blind, placebo-controlled design to investigate prevention of viral disease with a garlic supplement,” those randomized to the garlic suffered 60 percent fewer colds and were affected 70 percent fewer days. So, those on garlic not only had fewer colds, but they also recovered faster, suffering only one and a half days instead of five. Accelerated relief, reduced symptom severity, and faster recovery to full fitness. Interesting, but that study was done about two decades ago. What about all of the other randomized controlled trials? There aren’t any. There’s only that one trial to date. Still, the best available balance of evidence suggests that, indeed, “garlic may prevent occurrences of the common cold.”
What about cancer? Is garlic “a stake through the heart of cancer?” As you can see below and at 2:05 in my video, various garlic supplements have been tested on cells in a petri dish or lab animals, but there weren’t any human studies to see if garlic could affect gene expression until now.
Researchers found that if you eat one big clove’s worth of crushed raw garlic, you get an alteration of the expression of your genes related to anti-cancer immunity within hours. You can see a big boost in the production of cancer-suppressing proteins like oncostatin when you drip garlic directly on cells in a petri dish, as shown in the graph below and at 2:25 in my video.
What’s more, you can also see boosted gene expression directly in your bloodstream within three hours of eating it, as seen below and at 2:34 in my video. Does this then translate into lower cancer risk?
As you can see in the graph below and at 2:44 in my video, after putting together ten population studies, researchers found that those reporting higher consumption of garlic only had half the risk of stomach cancer.
How do you define “high” garlic consumption? Each study was different, from a few times a month to every day. Regardless, those who ate more garlic appeared to have lower cancer rates than those who ate less, suggesting a protective effect. Stomach cancer is a leading cause of cancer-related death around the world, and garlic “is relatively cheap; the product is freely available and easy to incorporate into a daily diet in a palatable manner”—and safely, too, so why not? And, perhaps, the more, the better.
The only way to prove garlic can prevent cancer is to put it to the test. Thousands of individuals were randomized to receive seven years of a garlic supplement or a placebo. Those getting garlic did tend to get less cancer and die from less cancer, as you can see below and at 3:35 in my video, but the findings were not statistically significant, meaning that could have just happened by chance.
Why didn’t we see a more definitive result, given that garlic eaters appear to have much lower cancer rates? Well, the researchers didn’t give them garlic; they gave them garlic extract and oil pills. It’s possible that some of the purported active components weren’t preserved in supplement form. Indeed, one study of garlic supplements, for example, found that it might take up to 27 capsules to obtain the same amount of garlic goodness found in just half a clove of crushed raw garlic.
What happens if you cook garlic? If you compare raw chopped garlic to garlic simmered for 15 minutes, boiled for 6 minutes, or stir-fried for just 1 minute, you can get a three-fold drop in one of the purported active ingredients called allicin when you boil it, even more of a loss if you simmer it too long, and seemingly total elimination by even a single minute of stir-frying, as seen below and at 4:21 in my video. What about roasted garlic? Surprisingly, even though roasting is hotter than boiling, that cooking method preserved about twice as much. Raw garlic has the most, but it may be easier for some folks to eat two to three cloves of cooked garlic than even half a clove of raw.
What about pickled garlic or those jars of minced garlic packed in water or oil? Fancy, fermented black garlic? Though jarred garlic may be more convenient, they have comparatively less garlicky goodness, especially pickled garlic, and the black garlic falls far behind, as you can see in the graph below and at 5:12 in my video.
Can you eat too much? The garlic meta-analysis suggests there are no real safety concerns with side effects or overdosing, though that’s with internal use. You should not stick crushed garlic on your skin. It can cause irritation and, if left on long enough, can actually burn you. Wrap your knees with a garlic paste bandage or stick some on your back overnight, and you can end up burned, as seen below, and at 5:42 and 5:44 in my video.
Definitely don’t rub garlic on babies, even if you see an online article saying that topical garlic is good for respiratory disorders and your little one is congested. Below and at 5:57 in my video, you can see the blisters she got. The poor pumpkin! “It is crucial…to explain to patients that ‘natural’ does not equal ‘safe’…”
Don’t put it on your toes, don’t use it as a face mask, and don’t use it to try to get out of military service either.
If you just eat it like you’re supposed to, there shouldn’t be a problem. Some people can get an upset stomach if they eat too much, though, and you can’t really say there aren’t any side effects, given the “body odor and bad breath.”
FDN has been working hard over the last several months to put together Holistic Health Weekbringing together over25 leaders in the health space and sharing their expertise in every area of holistic health. This virtual event showcases experts from the functional health sphere. Participants will dive into a series of enlightening talks covering everything from industry-specific business strategies to client support techniques, all through a functional health lens. This event is designed to empower and educate, offering valuable insights. This is the FDN version of a “summit” and we want YOU to be a part of it!
When is this event? April 22nd – 26th from 11 am – 5 pm EST each day.
Who’s invited? Everyone! This includes FDN grads, trainees, and non-FDNs.
What are we selling? Only a VIP package where people can purchase the replays ($47 – $97).
Grab a front-row seat for nerdy conversations with renowned functional health experts on how to succeed as a practitioner and build better health naturally.
Test Hormones with Saliva: Summary
In Test Hormones with Saliva, co-hosts Detective Ev and Lucy McKellar dive into the second session of their Lunch&Learn series, focusing on why saliva is preferred for hormone testing in FDN practice. The episode starts with Detective Ev reviewing the subject of HPA axis dysfunction, contrasting it with the commonly referenced term ‘adrenal fatigue’. Lucy explains the four stages of HPA axis dysfunction: optimal (homeostasis), acute, compensatory, and exhaustive, emphasizing the importance of achieving homeostasis.
The discussion shifts to the importance of testing hormones using saliva, highlighting its accuracy in measuring bioavailable hormone levels. Saliva tests, Evan and Lucy argue, better reflect free, active hormone levels and offer practical benefits – cost effectiveness, convenience, less stressful collection. The hosts also touch on how saliva testing allows for a more comprehensive understanding of an individual’s diurnal cortisol rhythm, essential for assessing their circadian rhythm and providing insights into their overall health
Lucy elaborates on the scientific backing for saliva testing, discussing its evolution from being seen as unreliable to now being considered a gold standard in hormone testing. She emphasizes the role of saliva testing in accurately assessing circadian rhythm and cortisol levels throughout the day, which is critical for understanding a patient’s stress response and energy fluctuations. The ease and non-invasiveness of saliva collection compared to blood draws are also mentioned as key advantages.
Detective Ev and Lucy share their personal and clinical experiences with HPA axis dysfunction and how saliva testing has been instrumental in diagnosing and managing patients’ conditions. The episode closes with a teaser for the next topic, metabolic chaos, promising to delve into how this concept serves as a unifying diagnosis for various chronic conditions.
Test Hormones with Saliva: Topics
00:00 Welcome to Lunch&Learn Episode 2: Updates and Scheduling
01:30 Reviewing the Concept of HPA Axis Dysfunction
02:13 Understanding HPA Axis Dysfunction vs. Adrenal Fatigue
07:06 The Importance of Saliva Testing in FDN Practices
07:47 Clinical Correlation and the Significance of Active Hormone Levels
10:48 Exploring Circadian Rhythms and Cortisol Testing
16:15 Personal Experiences and Client Observations
17:30 Exploring the Science Behind Saliva Testing
18:35 The Marketing vs. Product Quality Debate in Functional Medicine
21:18 Real-World Insights: A Personal Testimonial on Saliva Testing
24:55 Understanding Bio-Individuality Through Personal Experiences
It’s officially allergy season. And rather than resorting to over-the-counter drugs that induce drowsiness, I have the very best tips for natural allergy solutions.
There are many things to consider when we truly want to strengthen our immune systems. Whether we believe we are sensitive to certain things or not, there are key things we want to keep to a minimum in our diet as well as know which supplements to take, and the lifestyle practices that will help with allergies.
Foods To Avoid During Allergy Season (And Maybe Always)
Wheat and Other Glutenous Grains
These will stress and strain the digestive system and are associated with leaky gut. If we are sensitive (which most of us are) and consume it, gluten may increase our sensitivity to other things like pollen causing hay fever.
Genetically, most of us don’t have the lactase enzyme required to properly digest the lactose in milk and other dairy products. Like gluten, dairy products can be very difficult on the digestive tract, potentially triggering the immune system to react. Dairy is also acid-forming in the body, and as such, creates a breeding ground for harmful bacteria. Additionally, dairy can make us really mucousy, adding to the congestion common with seasonal allergies.
Natural allergy solutions For Allergy Season: herbs and supplements
Short of moving to the arctic for the seasonal thaw, there are loads of natural allergy solutions and remedies you can add in at this time of the year. These are recommended by clinical nutritionist (and my husband) Josh Gitalis.
Quercetin
This is one of the best natural antihistamines. It works by stabilizing the membrane of histamine-releasing cells. It also has anti-inflammatory properties. (Up to six 500mg capsules a day may be needed.)
Helps strengthen adrenal function, which is intimately involved in the immune response.
Lifestyle Practices For Symptomatic Relief
If you’re struggling with seasonal allergies, these lifestyle tips can help.
Neti Pot
Using warm salt water in a neti pot allows you to flush your nasal passages, clearing out the sinuses. It also works to prevent sinus infections.
The Salt Pipe
I love this one! You breathe in through the pipe, inhaling the minerals and naturally cleansing the air through a sea salt filter. This helps cleanse the lungs, open the airways, and can also be a great relief for wheezing, asthmatic responses and may even help you avoid steroidal puffers.
Yoga
Get yourself upside down! Inversion poses like shoulder stand, headstand, plow, or even bending over while standing will help drain the nasal passages and cleanse the lungs. Start for just 1–2 minutes to avoid too much pressure on your head if you’re heavily congested.
Steam Inhalation
Another great way to drain the sinuses and relax the lungs is through steam. Boil some water in a pot and then drop some food-grade essential oils of eucalyptus, peppermint, and/or myrtle. Put your head over the pot (cautiously so you don’t burn yourself), cover with a towel, and breathe in the goodness. I also have great recipes for how to make your own herbal steams in my course Everyday Herbal.
Air Purifier with a HEPA Filter
Using a HEPA filter is an amazing way to remove spores and pollen from the air. Ideally, you would have one for the whole house, but short of that, keep one in your bedroom with the doors closed while you sleep.
Skin Brushing
I do this all year round because I love it so much. Dry skin brushing helps to improve circulation, stimulates the lymphatic system, and helps to support overall immune system function.
Foods To Eat Lots Of During Allergy Season
Now we get to the fun and delicious part. I love great food all year long, but come this time of year, I pay extra attention to high, high, high doses of some potent anti-inflammatory, antioxidant-rich powerhouses. My favourite way to take all these natural allergy solutions is via the blender, either in a smoothie or an elixir, as they make a delicious, refreshing drink.
Ginger is another anti-inflammatory food that also promotes the production of digestive juices to better help us process what we eat, and increase circulation through our body. Also, ginger stimulates the part of the immune system that produces antibodies, thereby amping up the body’s natural defences against foreign invaders.
Raw honey has anti-viral, anti-bacterial, and anti-fungal properties and is a powerful antioxidant, helping to strengthen the immune system. Honey has been shown, through homeopathic applications, to help eliminate pollen allergies by taking small doses (about 1 tsp, 2 times/day) to reduce allergies, similar to how an allergy shot might work. The key is to consume honey from your area, where the pollen you are breathing might affect you.
These foods all have a potent mucilaginous property, a sliminess that helps clear excess mucous from the lungs, and at the same time, support the health of the lining of the intestinal tract – a key to reducing environmental and food sensitivities.
If you’d like to use most of these delicious foods that reduce allergy symptoms in one go, I’ve got a fantastic chilled elixir for you. Experiment with the amounts of herbs and spices to your taste, then sip up and enjoy.
FDN has been working hard over the last several months to put together Holistic Health Weekbringing together over25 leaders in the health space to share their expertise in every area of holistic health. This virtual event showcases experts from the functional health sphere. Participants will dive into a series of enlightening talks covering everything from industry-specific business strategies to client support techniques, all through a functional health lens. This event is designed to empower and educate, offering valuable insights. This is the FDN version of a “summit” and we want YOU to be a part of it!
What is included? Five to six interviews and live Q&A’s each day of this week.
When is this event? April 22nd – 26th from 11 am – 5 pm EST each day.
Who’s invited? Everyone! This includes FDN grads, trainees, and non-FDNs.
What are we selling? Only a VIP package where people can purchase the replays ($47 – $97).
Grab a front-row seat for nerdy conversations with renowned functional health experts. Learn how to succeed as a practitioner and build better health naturally.
Eat More Chocolate: Summary
In “Eat More Chocolate”, Detective Ev welcomes Sage Dammers, co-founder, CEO, and master chocolatier of Addictive Wellness, to discuss the transformative power of chocolate and adaptogens in achieving holistic well-being. Sage shares his personal journey from dealing with health challenges, such as cystic acne and Candida due to a nutritionally lacking diet, to discovering the healing potentials of superfoods and Eastern herbalism. His unique approach combines pleasure with wellness, crafting healthful indulgences like chocolate that are both delicious and nourishing.
Sage delves into the science and ethos behind Addictive Wellness, explaining how their products bridge the gap between healthful living and gourmet tastes. Highlighting the importance of quality sourcing, Sage discusses the critical issue of mycotoxins in conventional chocolates and how Addictive Wellness provides a mycotoxin-free alternative, appealing to health-conscious consumers and those affected by mold illness. His passion for health extended into a discussion on adaptogens and their benefits, advocating for personal experimentation to optimize health.
The conversation also touches on the broader implications of ethical sourcing and sustainability in the food industry, with Sage emphasizing the commitment of Addictive Wellness to ethical practices and high-quality sourcing. This episode not only sheds light on the path to wellness through mindful consumption but also inspires listeners to reconsider their dietary choices, highlighting the possibility of marrying health benefits with the joy of eating, especially with chocolates.
Eat More Chocolate: Topics
00:00 Meet Sage Damers: Master Chocolatier with a Mission
00:47 The Health Journey Begins: From Acne to Awareness
04:01 A Family’s Influence: The Seeds of Health Consciousness
09:38 The Birth of Addictive Wellness: Chocolate as a Health Food Gateway
20:35 The Importance of Quality and Sourcing in Wellness Products
24:23 Exploring Ethical Sourcing and Fair Trade in Chocolate
24:43 The Complexities of Certification and Market Dynamics
25:41 The Importance of Quality and Ethical Considerations for Consumers
26:26 Personal Chocolate Preferences and Health Implications
27:07 Understanding Cacao’s Effects: Caffeine, Theobromine, and Personal Limits
30:22 The Blissful Chemistry of Chocolate: From Euphoria to Health Benefits
32:42 Navigating the World of Chocolate as a Consumer and Practitioner
37:18 Addressing Mycotoxins in Chocolate and Ensuring Quality
43:05 Final Thoughts and Sage’s Unique Health Advice
I recently needed to look up how much the main statin, Lipitor, had earned during its lifetime. This led me to a useful and interesting chart, which reported the top 10 blockbuster drugs by global lifetime sales (Ref 1). I’ve replicated it in this note.
This piqued my interest in what the top 10 blockbuster drugs were for and I thought you might be interested too. The sales value of a drug is the volume sold times the price. Hence lifetime sales indicate the most administered drugs and/or the most expensive drugs. In this note we look at what the top 10 are, who makes them, what they are for, are they a blockbuster because of sales or price, patent expiries, what are the side effects and other interesting findings along the way.
The Top 10
The chart below reports “Projected top 10 pharmaceutical products worldwide based on lifetime sales as of 2026 (in billion US dollars)”. The part in blue is actual sales in billion US dollars as of 2021. The final part in black is the projection to 2026. You can see that two of the top 10 are projected to make more between 2021 and 2026 than they generated by 2021 (Keytruda and Comirnaty).
In this episode of Health 411, host Dr. Jonathan Karp is joined by Board Certified Holistic Health Practitioner Reed Davis in a conversation about functional diagnostic nutrition.
Lab testing is a really powerful tool that we can use to help identify hidden roadblocks and healing opportunities. But most standard lab tests are not comprehensive and they won’t necessarily shed light on why you’re struggling. So I wanted to bring on an expert to explain the difference between functional and standard labs and why functional labs can be so effective in helping you achieve your health goals and live your best life.
My guest today is Reed Davis. Reed Davis is a board certified holistic health practitioner, certified nutritional therapist, and an expert in functional lab testing and holistic lifestyle medicine. He is the founder of Functional Diagnostic Nutrition and the FDN certification course, which has over 4, 000 graduates in 50 countries.
Reed is also one of the authors of The Gap, Simple Steps to Reclaim Your Health and Reverse Most Chronic Diseases. In addition to running FDN, Reed serves on the advisory boards of the American Natural Wellness Coaches Board and the American Association of Natural Wellness Coaches. And he’s known as one of the most experienced clinicians in his field.
