Doug Cook RD

Whoa, check it out. Today, March 3rd 2021 is the first ever Global Omega-3 Day initiated by the Global Organization for EPA & DHA Omega3s (GOED), but don't be shortsighted & forget the equally important omega-3 fat DPA (most manufacturers do....sigh). . Omega-3s EPA, DPA & DHA do a body good but like anything with therapeutic value, you need to get enough to reap the benefits. One way to measure your body's omega-3 status is by measuring your Omega-3 Index (private testing is... available). That test measures the amount of omega-3s in the membrane of your red blood cells - a validated biomarker of omega-3 status. . Most of us have a low Omega-3 index as indicated in the diagram below. To get the most of these superstar fats, you need an Omega-3 Index of at least 8 (or higher). . Studies show that it takes about 1800-1900 mg of EPA+DHA combined per day to achieve this. Getting this from food alone is difficult, unless you're eating 2 cans of sardines, OR 1 200 g can of salmon, OR 6 ounces (170 g) or salmon/trout per day. See more

Traditional cancer treatment relies on chemotherapy, surgery and radiation and while these can be helpful, it’s also possible to support the fight against cancer at a cellular level according to Dr Winters. In this episode, she talks about her Optimal Terrain Ten Protocol which addresses the physiological and emotional elements that require balance and optimization in order to halt and prevent the cancer process.... This necessitates optimizing cellular metabolic health using lower carb or ketogenic diets to help your body’s cells’ energy metabolism, as well as addressing the ten hallmarks of cancer which Dr Winters covers in this episode as well as her book. https://www.dougcookrd.com/29-the-metabolic-approach-to-ca/

Another study looking at the role of a nutrient in reducing the risk of COVID-19 related complications - omega 3 fats. . Getting more omega-3s (fish, seafood, omega-3 fortified eggs, and supplements) increases a validated biomarker called the omega-3 index (a measurement of the amount of omega-3s in red blood cells). . The greater the omega-3 index, the better. An omega-3 index of 8 or higher (most North Americans are lucky to have an omega-3 index of 4) is predictive of low...er rates of sudden cardiac death, loss of cognitive function, dementia, depression, death from all causes, and now possibly COVID-19 complications (spoiler alert, it's all about keeping inflammation in check). . In fact, there are at least 18 clinical trials registered to study the impact of omega-3s on COVID outcomes - amazing. . NOTE: to get an omega-3 index of a minimum of 8, you have to consume about 1800-1900 mg of EPA & DHA, total, per day. A while some studies look at blood fats, they also reflect what gets incorporated into cell membranes . Omega-3 fatty acids and COVID-19: a comprehensive review https://pubmed.ncbi.nlm.nih.gov/33377319/ Omega-3 Index of Canadian Adults https://tinyurl.com/nws7e0pr Blood omega-3 fatty acids and death from COVID-19: a pilot study https://www.plefa.com/article/S0952-3278(21)00013-2/fulltext See more

Did you know that collagen in the most abundant protein in your body? It's made up of 3 primary amino acids: glycine, proline & hydroxy-proline. There are different types of collagen depending on where it's found; tendons, ligaments, cartilage, bone, skin, muscle, corneas etc. Ancestral diets used to provide more glycine than what we get today; modern diets are deficient by a conservatively estimated 10 g of glycine per day - the results? ... A decrease in collagen production and turnover; the more the old stuff hangs around, the more its susceptible to wear and tear, this is why collagen protein supplements (which are made up of 1/3 glycine) are popular; anything that helps keep joints, muscle, skin and bones is a good thing. https://www.dougcookrd.com/glycine-anti-aging-clout-from-t/

In the mood for a little pasta? Why not give this Artichoke Hearts & Pasta a go? An uncomplicated recipe that doesn't require mad cooking skills. Jarred or canned artichokes, both will do. Artichokes are a great source of prebiotic fiber too which help to increase the beneficial bacteria in your digestive tract. https://www.dougcookrd.com/artichoke-and-pasta/

NEW COURSE..If you're like most, you're confused and/or overwhelmed by all the information about vitamin D. Trust me, I get it. I was super confused as well. . There are so much contradictory information and messages about what vitamin D is (a nutrient or a hormone?), how much we should be getting, the ideal blood level, and its impact on health. . That's why I created an online course on vitamin D. This course will teach you everything you need to know about vitamin D; its m...etabolism, ideal blood level, its role in health, supplements & more. You'll leave armed with the knowledge you need to help yourself & others get the most of this essential nutrient. . Note, it is a more technical course so it's likely suited for health professionals, or those with a background in biology, or some understanding of research design but still presented in easy to understand language...but all you need is a desire to learn. . Check out the curriculum in the meantime, I'd love to have you onboard - introductory pricing now available. . https://www.yournutritioneducation.com//vitamin-d-essentia See more

Poor prunes. Growing up I saw them as food for older adults & the elderly. Oh sure, I ate plums but prunes seemed....well......different. . Silly I know. Dried fruit, is dried fruit and prunes, a.k.a. dried plums are loaded with polyphenols like other dark purple/blue fruit is. . They're super high in potassium and a sugar alcohol called sorbitol which promotes regularity. Two or three prunes, some almonds & walnuts makes a perfect snack.... . I even put a few in my smoothies & protein shakes sometimes - you? . https://www.dougcookrd.com/plums-and-prunes/ See more

If your vitamin D level is not ideal, all the calcium in the world won't make up for it; you need to get enough vitamin D to enable your digestive tract to absorb calcium optimally . I'll be covering this and much, much more in my online course on vitamin D launching later this month. . Introductory pricing and registration will open soon.

Everyone knows that plant foods like fruits, vegetables, legumes (chickpeas, lentils, dried peas, and beans), nuts, seeds, and herbs and spices have lots of good stuff in them. The focus over the years has been all about antioxidants; compounds that prevent oxidation (damage) of vital structures such as proteins, DNA, structural lipids (fats), cell membranes, etc. Plant foods contain classic antioxidants like vitamins C and E but they also have so-called phyto (plant)... chemicals (that aren't vitamins) that also have antioxidant properties. BUT, that's not all. Plant foods do more than that. Brace yourself, they also positively activate special proteins in your cells called 2 ("nerf-2"). Nrf2 proteins stimulate the production of antioxidant proteins a.k.a. sirtuins (by turning on the genes that produce them). Nrf2s are also involved in your liver's normal detoxification processes. Nrf2 also promotes normal cellular metabolism including mitochondrial function ( source of all cells energy output). Like other nutrients such as vitamin D3, Nrf2 proteins also help to balance inflammation which is a normal part of fighting infections; you want the Goldielocks zone of just enough inflammation but not too much. On a side note, prolonged, chronic, uncontrolled inflammation is emerging as a consequence of SARS-CoV-2 / COVID infection and a likely contributor of "long haul COVID". Watch for more research that will be looking at the role of antioxidants and Nrf2 proteins in mitigating long-term COVID infection complications. In the meantime, be sure to get lots of yummy plant foods in your diet that are known to promote optimal Nrf2 activity while providing heaps of antioxidants. See more

I picked up some canned pumpkin, sweet potato, and black beans for this spicy vegetable-based chili. A dash or two of chipotle chili powder makes all the difference. . I thought the can of pumpkin beer was crucial, but it's not. Any lager will do. If you're looking for a boost of protein & calcium, top with a dollop of plain Greek yogurt instead of sour cream. . https://www.dougcookrd.com/pumpkin-sweet-potato-black-bean/

If you want a strong immune system, you NEED vitamin A but one thing that's always bugged me is when it's said that fruits & vegetables are a source of vitamin A. . Vitamin A (a.k.a. retinal/retinol) is chemically different than the other pro-vitamin A carotenoids (alpha & beta-carotene and cryptoxanthin). . Beta carotene is by far the most important one since the body has beta-carotene transport proteins specifically for it, so the body will grab as much beta-carotene from f...ood. . We know that the body can convert some of those carotenoids into vitamin A but is a food, a 'source of' a nutrient when it doesn't contain the actual nutrient? . One molecule of beta-carotene theoretically splits into two molecules of vitamin A but it's not that straightforward. . The conversion of carotenoids to vitamin A is highly variable; up to a ratio of 28:1 (you need 28x the amount beta-carotene to get an equivalent amount of vitamin A). . The conversion seems to be better for fruit (12:1) than vegetables (28:1). . There are many factors affecting this conversion: absorption, health status, genetics [BCM01 gene], food matrix, vitamin A status, adiposity, & micronutrient status. . It's estimated that 20% to 30% of the population is genetically predisposed to be poor converters and it's been suggested that this SNP may be one reason why some don't do well on vegan diets. . I'm one of those people but am already following the recommendations for mutants like myself: include food sources of pre-formed vitamin A (butter, milk, liver, eggs, fatty fish, margarine if you eat that). . I may be nit-picking but in my communications, I make sure I differentiate these finer points to try and be crystal clear so that people can be truly informed . Bioconversion of dietary provitamin A carotenoids to vitamin A in humans https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2854912/ The challenge to reach nutritional adequacy for vitamin A: B-carotene bioavailability and conversion - evidence in humans https://academic.oup.com/ajcn/article/96/5/1193S/4577160 See more

What's your favourite way to build up your microbiome? To be honest, mine is dark chocolate. It's true. Plant-based polyphenols can also support your gut bacteria but that's for another day. In today's line-up is the classic wheat bran and ground flax, as well as the relatively more recent fav seed, chia. ... I remember writing about chia seeds in my column for the Toronto Star in the early 2000s. Back then, no one had heard of them but of course today, they're as popular as flax. I use both whole and ground chia seeds in my repertoire. Fostering gut health has the extra bonus of benefiting your brain too. By maintaining a robust microbiota, both in terms of diversity and population, your gut, via the gut-brain-microbiota axis, supports good mental health. That's because many of the neurotransmitters that are involved in mood are produced in your gut - who knew?! Your gut bacteria love to chow down on a variety of fiber types and wheat bran, chia, and flax seeds are some of the easiest to include. Like many, they're a staple in my smoothies/protein shakes or on top of Greek yogurt or cottage cheese (along with some thawed frozen berries). If you're not using this awesome trio, consider it; you won't regret it. See more

General healthy eating guidelines such as moderation and balance isn’t helpful for those with metabolic dysfunction. When insulin resistance is at the heart of the issue, restricting the very thing that’s aggravating it is key to kickstarting the repair and management of carbohydrate intolerance. . I had the pleasure of speaking with Registered Dietitian Tamyzn Murphy, from Nutrition Network in South Africa, who explains how LCHF, ketogenic diets, and carbohydrate restriction... to different degrees is the best tool for tackling this health crisis. #lowcarb #lchf #diabetes #podcast . https://www.dougcookrd.com/023-using-lchf-and-keto-for-met/ See more

I'll keep this short. Vitamin D3 is absorbed best when taken with a meal that has fat. . Vitamin D3 won't be absorbed as well if taken with: - black coffee - oatmeal, banana, & brown sugar... - bran flakes with 1% milk - etc . In studies, comparing typical breakfast, lunch, and dinner meal types, more vitamin D3 is absorbed, and consequently, blood levels increase more (up to 50% in some cases) when vitamin D3 was taken with the largest meal of the day, often dinner. . Of course, there are higher fat breakfasts like eggs, bacon, and avocado, and while the optimal fat content and meal size for optimal absorption are unknown, the simple rule is to take vitamin D3 with dinner BUT, and this is an important BUT, take vitamin D3 whenever it's easiest for you - that's better than not taking it. , Hope this helps See more

Just a friendly reminder to nourish your immunity