Tag: Healthy Living

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Potatoes: The Humble Food That Tops All Other Super Foods

People love the idea of ‘super foods,’ and I’m commonly asked my thoughts about everything from goji berries to blue-green algae. Some super foods, like chia seeds and coconut oil, are foods that I recommend. Others, like blue-green algae—sourced from a lake polluted by agricultural runoff—are supplements that I obviously do not advise taking. But even the super foods I like and recommend don’t compare to the humble potato. The humble potato is nutrient dense, and not only is it good for you, it’s good for the health of the planet.

Potatoes have gotten a bad rap, with many people thinking that they’re fattening and devoid of nutritional value. But potatoes have a long history of nourishing humankind. In Ireland, people based their diets on nutrient rich potatoes for hundreds of years. 

Continue reading “Potatoes: The Humble Food That Tops All Other Super Foods”
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WHOLE GRAINS, WHOLE PLANET: SUSTAINABLE FOOD IN THE FACE OF CLIMATE CHANGE

Grains are the most important source of food on our planet, providing nearly 50% of the caloric needs of cultures around the world. Fortunately, grains also happen to be among the least intensive foods to produce. Along with environmental sustainability, grains provide significant health benefits.

According to the 2015 Dietary Guidelines Advisory Committee, “consistent evidence indicates that, in general, a dietary pattern that is higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in animal-based foods is more health promoting and is associated with lesser environmental impact.” 1

Continue reading “WHOLE GRAINS, WHOLE PLANET: SUSTAINABLE FOOD IN THE FACE OF CLIMATE CHANGE”
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The Hidden Dangers of Proton Pump Inhibitors (PPIs)

Proton pump inhibitors (PPIs) are among the 10 most widely used drugs in the world. In 2012, there were 157 million prescriptions written for these stomach-acid inhibiting drugs.1 More than likely, either you or someone you know is taking these medications.

While PPIs may alleviate the problem of excess stomach acid, many people don’t realize that these drugs are associated with an increased risk of gastric cancer, pneumonia, c. difficile infections, osteoporosis (you need stomach acid to absorb nutrients such as magnesium and calcium into bones), and vitamin B12 deficiency, among other serious diseases.2

The Rationale Behind PPIs

The stomach secretes digestive fluids with a pH2 value, which creates a highly acidic environment. These acidic gastric secretions sterilize bacteria in foods that are eaten, and are essential for the digestion and absorption of various nutrients, including protein, iron, calcium, and vitamin B12.

Obviously, stomach acid that can digest food can also damage delicate intestinal mucosa. The body has protective mechanisms—including mucosal mucous/bicarbonate secretion and sphincter contraction of the gastroesophageal junction—to prevent gastroesophageal damage. But if the sphincter is weakened, stomach acid can flow back into the esophagus. The backwash of acid irritates the esophageal lining, causing heartburn and the regurgitation of food. If the condition persists, it may cause chest pain, difficulty swallowing, chronic cough, hoarseness, and disrupted sleep. Left untreated, GERD can lead to esophageal ulcers, narrowing of the esophagus, and precancerous changes known as Barrett’s esophagus.  Continue reading “The Hidden Dangers of Proton Pump Inhibitors (PPIs)”

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Be Still, and Respond with Kindness

Christmas, Hanukkah, and the Winter Solstice are a good time for reflection and renewal as well as celebration. This year, I invite you to take time to consider the way that you view the world, and how you might shift your thinking to become happier, healthier, more compassionate, and more at peace.

In my work, I am acutely aware of the adverse effects of a pessimistic, negative view of life. Depression, anxiety, and loneliness continue to increase in our society. There is no doubt that these are challenging and unsettling times in our world. But the truth is that we have always faced the painful challenges of war, political strife, prejudice, and tragedies on a global and personal level.

I encourage you to not fall into the quagmire of pessimism, discouragement, negativity, or bitterness. I hear many people speak of their distress and their belief that the world is doomed. They see only tragedy, hatred, and destruction, and believe nothing good is happening in the world. Keep an open heart, my brothers and sisters. Take time for stillness, seek the truth, and devote yourself to acts of loving-kindness.

“Devote yourself to acts of loving kindness”

Keep Your Focus on Responding, not Reacting

I find it helpful in life to focus on responding, not reacting. This is difficult when we are continually reacting to the barrage of information presented by technology. The more fast-paced and frenzied life becomes, the more we tend to react. Slowing down is a simple way of allowing the opportunity for thoughtful response.

We can begin to slow down by reducing our access to personal smart phones, computers, and electronics in general. Instead, take the time to meet a friend in the park or at a coffee shop. Relax, converse, and enjoy. This may sound radical, but occasionally leave your phone in the car or at home. You may be surprised at how much richer and more meaningful your interactions and life are when not lived through technology. We need to have fellowship, and we need to give love, receive love and feel a sense of belonging. This is spiritual nourishment, and without it we starve. Continue reading “Be Still, and Respond with Kindness”

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Seven Easy Ways to Increase Oxytocin: The “Feel Good Hormone”

Sometimes referred to as the “love hormone,” oxytocin is a powerful natural biochemical with physical and psychological effects. Acting as both a hormone (affecting the endocrine system) and a neurotransmitter (affecting the nervous system), oxytocin is well known for enhancing sexual behavior, reproduction, childbirth, breastfeeding, and maternal bonding. Perhaps less well known is the role that oxytocin plays in generating compassion, empathy, trust, relationship building, and social bonding.

Oxytocin (Oxt; /ˌɒksɪˈtoʊsɪn/) is a peptide hormone and neuropeptide.

The Whole-Body Effects of Oxytocin

Produced by large neuroendocrine cells in the hypothalamus, oxytocin is transported to and secreted by the pituitary gland, where it is released into the bloodstream and carried throughout the body and brain.1 When oxytocin enters the bloodstream, it affects the uterus and lactation, but when it is released into the brain, it affects emotional, cognitive, and social behavior, and enhances relaxation and psychological stability.

By helping the body adapt to highly emotional situations, oxytocin reduces stress and helps us respond appropriately to our social environment. Research shows that oxytocin benefits a variety of conditions, including anxiety, depression, and irritable bowel syndrome.

Oxytocin also regulates nonhomeostatic, reward-related energy intake, hypothalamic-pituitary-adrenal axis activity, and the glucoregulatory response to food intake in humans. For these reasons, oxytocin may be helpful in the treatment of metabolic disorders, as well as helping to manage food cravings and weight.2-5 Continue reading “Seven Easy Ways to Increase Oxytocin: The “Feel Good Hormone””

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The ETMS Diet: A Mediterranean-Inspired Diet Customizable for Optimum Health

Med diet photo

I’ve spent the past four decades researching and refining the diet that I’ve found best supports health and healing. The Eclectic Triphasic Medical System (ETMS) approach to diet is based on traditional wisdom and supported by scientific research. It is sensible, balanced, diverse, nutrient-rich, and delicious.

In my last post, I addressed the currently popular ketogenic diet, which many people have adopted for weight loss. Other people pursue the carbohydrate-restrictive, fat-laden keto diet with the hope of curing cancer. Neither of these outcomes is supported by research.

Guidelines for the ETMS Diet: An Optimal Nutrition Plan

The primary guidelines of the ETMS diet are based on a pesca-flexa-vegetarian diet, which I describe in detail here: https://www.donnieyance.com/pesca-flexa-vegetarianism.  Continue reading “The ETMS Diet: A Mediterranean-Inspired Diet Customizable for Optimum Health”