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Shabnam Das Kar and Michal Ofer
Nutrition Science Meets Medicine

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January 27, 2021 by Shabnam Das Kar

Can Food Help Your Brain Work Better?

Can Food Help Your Brain Work Better?

Dementia is a condition where there is a decline in memory, thinking and behaviour, to a point where your day to day life is affected. Alzheimer’s Disease is the most common form of dementia. Though older age is one of the biggest risk factors for Alzheimer’s Disease (AD), it is not a part of normal ageing. The disease starts 20-30 years before your doctor diagnoses you with Alzheimer’s Disease. And at present, there is no treatment for it. However, not all cognitive decline is dementia.

According to the World Health Organization, worldwide there are about 50 million people living with dementia. (In context, the population of Canada is about 37 million). Unfortunately, about 60% are in resource-poor countries, where the primary support for them is their family.

A pretty grim picture, right? Maybe not! It IS possible to prevent cognitive decline by using multiple modalities. Food is one of the big ones.

Different Paths To Alzheimer’s Disease

We don’t know the exact cause of Alzheimer’s Disease but we do know that there are many paths that lead to cognitive decline. For some people, it may be multiple overlapping paths.

The commonest pathways leading to Alzheimer’s Disease are

  • Diabetes: People with Type 2 Diabetes are at a high risk of dementia.
  • Insulin resistance of the brain. Alzheimer’s Disease is sometimes called Type 3 Diabetes. The brain has a problem using glucose as a fuel-a condition called brain glucose hypometabolism.
  • Chronic inflammation.
  • Oxidative stress: An imbalance of free radicals and antioxidants in the body, causing cellular damage.

How can you improve insulin resistance with food?

  • Eating low carbohydrate food. How low? It will depend on your personal carbohydrate threshold. (YouTube Video)
  • Time-Restricted Eating (TRE) / Intermittent Fasting (IF)

What About The MIND Diet?

The MIND Diet is a combination of the Mediterranean Diet and the DASH (Dietary Approach To Systolic Hypertension) diet. In this study called MIND diet slows cognitive decline with aging, the authors devised a MIND diet score. They followed about 900 people, mostly women, with an average age of 81 years for almost 5 years. Every year their MIND diet scores were accessed using a Food Frequency Questionnaire.

They found a slower decline of cognition in people who had a higher MIND Diet score. The difference in rates was the equivalent of being 7.5 years younger in age. [1]Ref

What food is considered good in the MIND Diet?

  1. Green leafy vegetables
  2. Berries
  3. Nuts
  4. Olive oil
  5. Whole grains.
  6. Fish (not fried)
  7. Beans
  8. Poultry

Inflammatory Food and Cognition

The Dietary Inflammatory Index (DII) is a score based on research that looked at different components of food in relation to blood markers of inflammation and chronic disease. They use a 24-hour dietary recall to access the inflammatory potential of your food. [2]Ref

Highly inflammatory food are sugar, refined grains, highly processed food, soda , processed meats. Dark green leafy vegetables, berries, spices, fatty fish and nuts are considered as less inflammatory.

In multiple studies, a higher DII score (more inflammatory) was associated with worse disease outcomes.

In a study looking at memory and the Dietary Inflammatory Index, the more inflammatory the diet, the worse was their memory function. [3]Ref

Personalized multi-modality approach to preventing Alzheimer’s Disease.

Neurologist, Dr. Richard Isaacson from the Weill Cornell Medicine and New York-Presbyterian at New York, USA runs the unique Alzheimer’s Prevention program for first-degree relatives of people with Alzheimer’s Disease. In this 2018 perspective paper, The clinical practice of risk reduction for Alzheimer’s disease: A precision medicine approach, he and his team use a multi-modality approach to address several risk factors. [4]Ref

One size does not fit all! You knew that, right?

What does this mean for you:

If you changed your diet from one containing a lot of processed fast food, sugar, soda, cookies and pasta, alcohol to one more like the MIND diet or a lower inflammatory diet, you will definitely see a ton of benefits.

But what if your diet is already reasonably healthy? You eat “real food” and lots of fruit and vegetables. Then you need to do a deeper dive. For example, you will find many well-respected doctors and nutritionists talk about “healthy whole grains”. Are whole grains really healthy? (Podcast episode). In some people without diabetes, grains can raise blood glucose levels to the diabetes range. [5]Ref. That is definitely not what you want!

What about beans and lentils? If you are severely insulin resistant, the quantity of carbohydrates in beans and lentils may be too much for you!

BOTTOM LINE:

Making healthier food choices by eating a low carbohydrate diet, no sugar, and no processed food is a good place to start. But many of you will need more nuanced recommendations. Food is one component of a brain-healthy lifestyle and creates a good foundation, but it may not be enough.

The other areas that need attention are your blood pressure, sleep, stress reduction, movement and exercise, toxic exposure, alcohol intake, targeted supplementation.

References[+]

↑1 Ref
↑2 Ref
↑3 Ref
↑4 Ref
↑5 Ref

Filed Under: Alzheimer's Disease Prevention, Better Brain

June 27, 2020 by Shabnam Das Kar

PCOS: Time to ditch your plastic bottles?

PCOS: Time to ditch your plastic bottles?

Below is a video I recorded recently. What do plastic bottles contain that is so harmful to you?

Endocrine Disrupting Chemicals (EDCs)

EDCs are hormone disruptors. Your body is exposed to a soup of chemicals every day, starting with your skincare products, home cleaning chemicals and right down to the lining of cold drink cans and even store receipts!

Many EDCs are obesogens:

For many of you with PCOS, weight loss challenge is one of the most important problems that you are dealing with. While the underlying problem in PCOS is insulin resistance, it is possible that EDCs are an additional factor as well. Some EDCs are considered to be obesogens. This means that they can make you gain or retain excess weight.

From numerous animal and lab studies as well as human studies, scientists have found that EDCs are associated with obesity, metabolic dysfunction, hypothyroidism, some cancers, PCOS, infertility, diabetes.

Studies in women with PCOS have shown that levels of an EDC called BPA (Bisphenol-A) were higher in women with PCOS than in those without. More importantly, higher levels of BPA were also related to worse metabolism and higher levels of male hormones, both of which are hallmarks of PCOS. [1]Ref

EDCs are a major problem all over the world. This is the reason that the Endocrine Society as well as the World Health Organisation (WHO) have attempted to bring awareness about this. [2]Ref [3]Ref

Beware Of BPA-free!

A few years ago when BPA was banned from being used in infant feeding bottles, manufacturers came up with an alternative product, BPS. It turns out that the alternative may not be a safer option! [4]Ref

Video Slides On Slideshare:

PCOS: Should You Stop Using Plastic Bottles? from Shabnam Das Kar MD,FMNM

References[+]

↑1 Ref
↑2 Ref
↑3 Ref
↑4 Ref

Filed Under: PCOS, Polycystic Ovaries, Webinars, Weight Loss

June 3, 2020 by Shabnam Das Kar

Obesity, Diabetes And Covid 19

Obesity, Diabetes And Covid 19

The Coronavirus disease 2019 (COVID-19) caused by the SARS CoV2 virus (Severe Acute Respiratory Syndrome Coronavirus 2 ) was first reported in China in late December, 2019. It has has since evolved into a global pandemic (present all over the world).

Quick Facts About Covid 19:

  • It is highly contagious. It can spread very easily. Unlike previous SARS viruses, the SARS CoV2 settles in the nose and throat. This means it can spread when you talk or laugh or sing, particularly in confined spaces (super-spreader events).
  • Asymptomatic spread. People may have the virus and potentially spread the disease even when they do not have symptoms of Covid 19.
  • It is a new virus. However, in a short span of 6 months, scientists have already found out quite a lot about this virus. By January 12, 2020, the virus was sequenced in China. This means that the genetic signature of the virus is known. This is important from the perspective of testing and treatment. [1]Ref
  • Vaccine: There is no vaccine against the SARS CoV2 available now, but many promising ones are in development.
  • At present, there is no specific treatment available for Covid 19. However, the search is on!
  • The Coronavirus is here to stay. It is not going anywhere. This means that measures of physical distancing will remain even after the lockdown. For how long? We do not know as yet.
  • Wearing face masks help!
  • Young people are not immune to Covid 19, particularly if they are overweight and/or have a chronic disease.
[Read more…] about Obesity, Diabetes And Covid 19

References[+]

↑1 Ref

Filed Under: Covid 19, Insulin Resistance, Weight Loss Tagged With: Covid 19, insulin resistance, Obesity, Overweight

April 19, 2020 by Shabnam Das Kar

Webinar Recordings And Show Notes.

Webinar Recordings And Show Notes.

Sleep, Eat, Move and Mind.

(This post includes the recordings, references and contact details from the FREE online webinar series co-hosted by Deepak Saini and Shabnam Das Kar April 6 to 9, 2020)

Day 1 (April 6, 2020) Sleep

Speakers: Karim Delgado and Deepak Saini

Day 2 (April 7, 2020) Eat

Speakers Deepak Saini, Shabnam Das Kar and Michal Ofer

Day 3 (April 8, 2020) Move

Speaker: Deepak Saini

Day 4 (April 9, 2020) Mind

Speakers: Deepak Saini and Shabnam Das Kar

Additional Resources

SLEEP

Screening for Obstructive Sleep Apnoea (OSA)

EAT

Michal’s Vegetable Broth Recipe

MIND

Rethink Stress Intervention

Steps To Elicit The Relaxation Response

Free MBSR Resources

[Read more…] about Webinar Recordings And Show Notes.

Filed Under: How To Achieve Your Health Goals Even Through A Crisis, Webinars

March 19, 2020 by Michal Ofer

High Carbohydrate Food To Minimize or Avoid

High Carbohydrate Food To Minimize or Avoid

While it is true that on the MDS Program we do not recommend meal plans or measuring food or counting calories, it is true that if you are insulin resistant your chances of losing weight on a low carbohydrate diet are higher.

Listen to your body. “Eat when you are hungry, drink when you are thirsty.”

In the sections below are food and drink that you may consider avoiding or minimizing.

All Sugars

  • White sugar
  • Brown sugar
  • Powdered sugar
  • Any food with added sugar
  • Processed food with added sugar
  • Junk food with added sugar
  • Jams and Preserves
  • Some Sauces (check nutritional label and ingredients)
  • Fructose (sugar in fruit)
  • Some Salad Dressings (check nutritional label and ingredients)
  • Cocoa mix
  • Molasses
  • Honey
  • Jaggery
  • High-fructose corn syrup and foods made with it
  • Syrups

Baked Goods and Sweets

  • Cookies / Biscuits
  • Cake
  • Pie
  • Brownies
  • Donuts
  • Pastries
  • Muffins

Candy

  • Chocolate Bars
  • Hard Candy
  • Milk Chocolate
  • Cotton Candy
  • And all others made with sugar

Packaged/Processed Snacks

  • Flavoured Nuts
  • Pretzels
  • Rice Cakes
  • Breakfast Bars
  • Cheese and Crackers Snacks
  • Raisins
  • Potato Chips
  • Tortilla Chips
  • Popcorn
  • Pop-tarts
  • Granola Bars
  • Twinkies
  • Cupcakes
  • “Heathy” Nut Bars
  • And other boxed snacks and products

Dairy

  • Flavoured Dairy
  • Added Sugar Dairy
  • Fruit At The Bottom or Sugar Added Yogurt
  • Whole and Skim Milk
  • Soy Milk
  • Ice Cream
  • Margarine
  • Pudding

Sugary And Starchy Fruit

High Sugar Fruit
  • Oranges
  • Kiwifruit
  • Pears
  • Pineapple
  • Plums
  • Cherries
  • Grapes
  • Figs (Also Starchy)
  • Bananas (Also Starchy)
  • Mangoes
  • Tangerines
  • Pomegranates
  • Dates
  • Applesauce
  • Dried fruit (worst choice as it has very high concentrations of sugar from the drying process)
Medium Sugar Fruit
  • Blueberries
  • Coconut Meat
  • Cantaloupes
  • Watermelons
  • Nectarines
  • Papaya
  • Peaches
  • Apples
  • Grapefruit
  • Honeydew Melons
  • Guavas
  • Apricots
Starchy Vegetables
  • White Potatoes (French fries and potato chips)
  • Sweet Potatoes or Yams
  • Corn
  • Peas
  • Squash
  • Root vegetables not advised for very low carb diets (beets, carrots, parsnips, rutabaga, turnips, butternut squash, and winter squash)

Grains And Other Starches

  • White Rice
  • Bread, Bagels and English Muffins
  • Croissants
  • Tortillas
  • Pasta
  • Cold Breakfast Cereals
  • Oatmeal
  • Cream of Wheat
  • Porridge
  • Barley
  • Amaranth
  • Millet
  • Quinoa
  • Spelt
  • Couscous
  • Bulgur
  • Rye
  • Muesli
  • Crackers
  • Pizza
  • Corn Starch
  • Pancakes
  • Waffles
  • French Toast
  • White Flour
  • Whole-Wheat Flour
  • Rice Flour
  • Corn Flour
  • All Whole Grains Too

Legumes

  • Pinto Beans
  • Black Beans
  • Kidney Beans
  • Chickpeas
  • Navy Beans
  • Lima Beans
  • Baked Beans
  • Lentils
  • Soy

Drinks

  • Soda
  • Juice
  • All Sweetened Drinks
  • Artificially Sweetened Beverages
  • Sweetened Or Flavored Tea
  • Sweetened Or Flavored Coffee
  • Frappuccino Coffee Drinks
  • Milk Shakes
  • Root Beer Floats
  • Malts
  • Frozen Coffee Drinks
  • Sports Drinks
  • Beer
  • Sweet cocktails – (Pina Colada, Daiquiri, Mai Tai, Bloody Mary, Margaritas, Screwdriver, White Russian, Rum Drinks etc.)
  • Wine coolers and alcopops

Other Articles

  • Food to Embrace
  • Food to Minimise
  • Ketogenic Diet

Filed Under: Insulin Resistance, Ketogenic Diet, Weight Loss Tagged With: Low carb Food, Weight Loss

March 9, 2020 by Shabnam Das Kar

Coconut Flour Idli (Steamed Savoury Cake)

Coconut Flour Idli (Steamed Savoury Cake)

Coconut Flour Idli (Steamed Savoury Cake)

Recipe by Lily Kiswani and Mitali Kar
Servings

24

servings

Idlis are a common South Asian food, usually made of fermented rice and lentils. They are usually eaten with chutney or curry.

Ingredients

  • Coconut Flour 200 grams/ 2 cups


  • Isapgol (Psyllium Husk) 8 tablespoons


  • Baking Powder 2 teaspoonful


  • Salt 1 teaspoonful. 

  • Hot water as required

Directions


  • Knead together all the ingredients with hot water to make a somewhat firm dough. Add a little water at a time, do not let the mixture become runny. At a certain stage of adding water, the psyllium husk will expand and the dough will come together.

  • Set aside for 15-20 minutes.

  • Pat into idli moulds and steam them for 10-12 min.

  • Eat with any desired chutney. Coconut green chutney goes very well.

  • If you eat eggs, you can replace the psyllium husk with eggs. In this case, add coconut oil 1 tbsp for every half cup of coconut flour. 

Notes

  • The coconut flour may be completely or partially replaced by nut flour such as almonds or walnuts, or by ground seeds such as flaxseeds, pumpkin, sunflower, sesame, or a combination of these. Go ahead and experiment with them.Find the one you like best and enjoy! 
  • Important: Coconut flour absorbs liquids, a lot more than nut or seed flours.

Filed Under: Fat Loss Recipes Tagged With: Low Carbohydrate Indian Food

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