Michelle Schoffro Cook's Blog, page 10

Stopping Sexual Assault and the Toxic Man

In the early ‘90s, I enrolled in a Women’s Studies course in nearby university. To do so at that time seemed almost like a silent act of revolution. I rarely ever mentioned it so I would not risk subjecting myself to the sexist and demeaning jokes, nasty eye-rolls, or insults that seemed commonplace among those who discovered my secret. It was not the “bird” course most people claimed it was; on the contrary, it forever changed my life.

In one of the earliest lectures, one of the course’s professors handed out a paper that outlined the many forms of abuse. It was lengthy and, being quite young and uninformed in these matters, seemed quite shocking to me at the time. Of course, there were the seemingly well-understood forms of abuse like rape and physical assault, but it also listed other forms like verbal abuse and neglect. It shocked me because I found myself in the startling and awkward position of finding forms of abuse I had been subjected to on this list, even though I considered myself strong and independent and not a likely candidate for it. I discovered that abuse was never about the victim but the abuser and that anyone could be impacted by abuse.

This single sheet of paper in an unconventional, typically overlooked course at that time, caused me to re-examine my life from an independent, outsider's lens as though I had temporarily stepped out of my body, out of years of social conditioning, to come to a new view of how I lived and how I would choose to live going forward. While not all forms of abuse are easily stoppable, I realized that I could become informed about abuse, speak out against it, and perhaps most importantly, empower myself and others wherever possible.

In the spirit of empowerment and in light of the alarming news about sexual assault and rape allegations against Supreme Court Judge nominee Brett Kavanaugh and Dr. Christine Blasey Ford’s recent courageous testimony, it is important to understand abuse and its many guises.

What is Sexual Assault and Sexual Harassment?

According to the United States Department of Justice, sexual assault is any type of sexual contact or behavior that occurs without the explicit consent of the recipient. Some of the allegations of sexual assault against Brett Kavanaugh may seem obvious like holding a woman down and attempting to rape her, but many people don't seem to realize that the allegations of his flinging his genitals into a woman's face also constitutes sexual assault or that groping a person or grinding against someone also fits the definition of the criminal act.

Any type of penetration of a body part with an object or another body part without prior consent is sexual assault. Additionally, sexual assault is also any contact with breasts, buttocks, genitalia, or intimate body parts without prior consent. Sexual assault can also involve exposure of a person’s genitals, breasts, buttocks, or other intimate body parts without prior consent. Oh, and a person can withdraw consent at any time, even during sexual acts. And, whenever coercion is used or a woman’s ability to consent to sex due to the influence of alcohol or drugs is compromised, proceeding becomes an act of violence and sexual assault against her.

But, what about sexual harassment? Many men, Donald Trump included, try to belittle the denigration of women by men by chalking it up to “locker room talk” and it may not constitute criminal activity but sometimes this behavior does constitute sexual harassment. Equally important, it always contributes to a culture of degradation of women, frequently results in sexual harassment of women, and also contributes to the normalization of “rape culture”—something that should never be considered normal. Sexual harassment includes something known as “gender harassment” which includes: solicitation for sex, pornography in the workplace, obscene gestures, sexist comments, or online harassment and bullying—all of which are tools used by some men to “keep women in their place” or subservient to them. While any woman may be harassed, women who are assertive, have non-traditional roles or jobs, or who have supervisory positions, often find themselves subjected to this unacceptable behavior.

The fact remains: even when it does not descend to the point of criminal activity, women are harmed by so-called “locker room talk” and it might surprise more than a few men that we’re not flesh-suits put on the planet for their pleasure. This form of sexual hostility disguised as joking and fun has the effect of trivializing sexual aggression and often leads to blaming or shaming the victim of harassment or assaults.

The Donald Trump Effect

Since the tape of Donald Trump’s admission of sexual assault against a woman was released, the one in which he stated:

“I moved on her like a bitch but I couldn’t get there. And she was married. You know I’m automatically attracted to beautiful. I just start kissing them. It’s like a magnet. Just kiss. I don’t even wait. And, when you’re a star, they let you do it. You can do anything. Grab ‘em by the pussy.”

become public in 2016, the Rape, Abuse, Incest National Network (RAINN) indicates that the organization has seen a shocking 33% increase in hotline calls reporting sexual harassment or sexual abuse. The National Sexual Assault Hotline had a 200% increase in calls during the Kavanaugh hearing on Thursday.

According to a study published in Personnel Psychology, 58% of women report having been sexually harassed in the workplace. That doesn’t include women who did not report sexual harassment or those that have been harassed by friends, acquaintances, landlords, or other men.

How Sexual Violence and Aggression Destroys Health and Wellbeing

Research published in the medical journal Trauma, Violence, and Abuse shows that rape and sexual assault often have the effect of causing their victims long-term anxiety, depression, drug or alcohol abuse, post-traumatic stress disorder (PTSD), or suicidal thoughts or tendencies. While the long-term physical and emotional health effects of sexual harassment are rarely studied, I have personally witnessed similar effects.

While it might be convenient for some people to assume that I must be some man-hating feminist, I’m not. I simply hate the culture of abuse so many men (and some women) support, condone, or promote. I have many excellent friendships, professional relationships with men and have been happily married to the most amazing man I’ve ever met for nearly 21 years. Not only is he wildly intelligent, confident and strong, he also happens to be the kindest and most caring person I know. We both proudly describe ourselves as feminists and will do so until women have full equality, including an end to violence against them.

While many people still inaccurately equate machismo and bravado as strength and confidence, they are neither masculine nor strong. Machismo and bravado are the tools of the bully and criminal who cowardly and artificially bolsters his weak self-worth at the expense of women, either through “locker room talk” or criminal actions like sexual harassment or assault. The time has come for these toxic men to self-reflect on their own shortcomings and failings as human beings and to find a way to correct these controlling and venomous behaviors, without doing so to the detriment of women.

Oh, and on an aside, yes, I am well aware that men are also frequently the victims of sexual harassment and assault, which is equally tragic, but this article was intended to address toxic masculinity and its effects on women.

 

Discover how to heal your body using essential oils: when you sign up with me to get 25% off my favorite brand of essential oils I’ll give you free access to my exclusive essential oil coaching group. Sign up NOW by clicking here and then click "Join & Save" to gain IMMEDIATE access to this incredible opportunity! Or, learn more here.

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at DrMichelleCook.com.

 

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10 Habits for Healthy Kidneys

Your kidneys are powerful organs that serve many functions. They reduce the toxic burden in your body by filtering out toxins to which you are exposed during your daily life. Then, they excrete those toxins in urine to ensure waste products are eliminated from the body. They regulate water and mineral balance to ensure the proper hydration of your cells. And, they even regulate blood pressure through the secretion of hormones that fulfill this function. Without healthy kidneys, you could not be healthy. So, it’s time to show them some love by incorporating habits that support healthy kidneys into your life. Here are 10 habits that help build and maintain healthy kidneys:

Start Every Morning with a Large Glass of Water: Water is imperative to ensure the kidneys can function properly. Yet, many people are chronically dehydrated, making it difficult for the kidneys to filter out waste products and perform their many other functions. After a night of sleep the kidneys benefit from rehydrating as soon as possible after we awaken. Drink a large glass of water immediately upon rising and wait about 20 minutes before eating breakfast. Ideally, choose purified, alkaline water.

Switch to Plant-Based Protein: The kidneys, in addition to the many functions above, also process protein to separate out amino acids for use by the body and to eliminate any waste that accumulates from the metabolism of animal protein, including urea and ammonia, both of which can reach harmful levels if the kidneys can’t handle the amount of meat in the diet. Switching to a plant-based diet reduces the burden on the kidneys. Before you utter, “but how will I get my protein?” you might want to consider the many excellent plant-based protein sources, which include: nuts, beans, seeds, quinoa, avocado, coconut, bean sprouts, tofu, miso, tempeh, and dairy- milk and cheese alternatives.

Enjoy a Warm Compress with Kidney-Boosting Essential Oils: A warm compress with a drop of each lemon, eucalyptus, juniper berry, and rosemary essential oils diluted in a small amount of fractionated coconut oil, is a great way to improve the health of your kidneys. Plus, it just feels relaxing and healing. Choose only the highest quality of essential oils since they will be absorbed into your bloodstream. Apply the oils to your mid-back region just below the base of your shoulders, near the spine. Then soak a facecloth in hot water, squeeze it out, and apply over the oils. Then, place a dry towel over the hot facecloth. Relax for at least 5 to 10 minutes with the compress in place. If it starts to cool, soak the wet facecloth in hot water again, squeeze it out and reapply. Repeat on a daily basis for at least a week, preferably longer. Discontinue if you have a skin sensitivity to any of the oils.

Eat More Cranberries or Drink Pure, Unsweetened Cranberry Juice: Pure cranberries and cranberry juice, not the sweetened dried cranberries full of sulfites or the heavily sweetened juices, can eliminate harmful bacteria in the urinary tract. Eliminating infection-causing bacteria goes a long way toward keeping the kidneys healthy. Dilute pure cranberry juice with water or water and a splash of pure apple juice to make it more palatable.

Cut Back on Salt: While many bloggers claim that salt isn’t harmful in the diet, the claim suggests a lack of understanding about the role of minerals in the body. Sodium and potassium work in conjunction with each other. When sodium rises, potassium levels tend to drop, which is actually a dangerous health situation. The kidneys regulate these electrolytes in your body so cut down on salt to give them a hand with their sodium-potassium regulating functions. Use more herbs instead of salt.

Eat More Home-Cooked Meals: Most fast food and restaurant meals are packed with excessive levels of sodium. By switching to home-made meals you’ll give your kidneys a break from all the extra salt (provided you aren’t heavy-handed with the salt shaker).

Load Up on Vegetables: Vegetables are high in kidney-supporting potassium. By making vegetables the focal point of your meals you’ll automatically be giving your kidneys some love.

Eat Some Seaweed: Enjoy some docosahexanoic acid (DHA)-rich seaweed to help reduce inflammation in the kidneys (and elsewhere in your body). You’ll only need about a tablespoon of dried seaweed daily to reap the benefits. You can find hijiki (spaghetti-like strands), or kelp that can be added to soup, or kelp noodles that are delicious alternatives to other types of noodles and are perfect with Asian-inspired dishes.

Drink Green Tea: Green Tea contains potent antioxidants known as epigallocatechin gallate, or EGCG, for short. EGCG helps to protect the kidneys and urinary tract from harmful substances. Ideally, drink three cups of green tea daily.

Take Some Turmeric: Add turmeric to your soups, stews, or curries or take a couple of curcumin capsules daily to reap the benefits of turmeric’s natural anti-inflammatory ingredient curcumin. It can help reduce inflammation and free radicals in the kidneys, giving them the support they need to function optimally every day.

 

 

 

Discover how to heal your body using essential oils: when you sign up with me to get 25% off my favorite brand of essential oils I’ll give you free access to my exclusive essential oil coaching group. Sign up NOW by clicking here and then click "Join & Save" to gain IMMEDIATE access to this incredible opportunity! Or, learn more here.

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at DrMichelleCook.com.

 

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Monsanto Ordered to Pay $289 Million in Lawsuit Linking RoundUp to Cancer

In a groundbreaking David vs. Goliath lawsuit, 46-year old Dewayne Lee Johnson who is terminally ill sued Monsanto, now a unit of Bayer AG, and was just awarded $289 Million. While there have been other lawsuits attempting to link Monsanto’s flagship product RoundUp to cancer, this is the first lawsuit that added the allegation that Monsanto has been involved in a lengthy coverup to showcase its glyphosate-containing products as safe when they may indeed be causing cancer.

Said one of Dewayne Johnson’s lawyers, Brett Wisner in his closing arguments for the case, “Today is their day of reckoning…This is the day Monsanto is finally held accountable. And, this is the beginning of that day.”

In addition to the case between Johnson and Monsanto, Wisner is likely referring to the many other lawsuits the company will now face as a result of the jury’s decision in favor of Dewayne Johnson. The jury found a sufficient link between RoundUp’s primary ingredient glyphosate and cancer, as well as evidence to suggest that Monsanto knew of the link between its product and cancer but still participated in a decades-long coverup.

Separate from the lawsuit, I wrote about the alleged coverup in my blog “Has Monsanto Covered Up Evidence of Roundup's Health Risks for Decades?” in which an independent and well-known research scientist and member of the Union of Concerned Scientists, Anthony Samsel found evidence to suggest Monsanto knew about its product’s link to cancers of the pituitary gland, brain, heart, lungs, salivary glands, lymphatic glands, prostate, bladder, thyroid, adrenal glands, and skin.

Although there are many scientific studies linking glyphosate to cancer, Monsanto’s Vice-President of Global Strategy, Scott Partridge claimed in the lawsuit that “there is no science and there is no medicine that support’s the plaintiff’s position.” It is unlikely that Partridge has sufficient scientific or medical background to make such a claim and clearly the jury didn’t agree with his unfounded opinion when they awarded Johnson the victory.

While it is unlikely that Johnson will see the money he was awarded he can feel proud that he used his final months of life to tackle the chemical giant through his lawsuit. A groundskeeper at Venicia Unified School District, Johnson sprayed 150 gallons of RoundUp, 20 to 30 times per year across multiple years. Although he wore protective clothing when he sprayed the chemical he still sustained lesions on over 80% of his body and a terminal non-Hodgkin’s Lymphoma diagnosis several months ago. Non-Hodgkin’s Lymphoma is a cancer of the lymphatic system, a network of nodes, tubes, and glands that filter waste products from the tissues of the body.

Glyphosate was established as a probable carcinogen by the World Health Organization (WHO) in 2015—a decision its International Agency for Research of Cancer reached after an expansive review of approximately 1000 studies.

Based on the verdict in the lawsuit Monsanto needs to be subjected to a thorough investigation and its glyphosate products like Roundup and Roundup Ready corn eliminated from the market, not to mention that its executives should face possible criminal charges for their involvement in the possible cover-up linking RoundUp to cancer.

Monsanto may face countless additional lawsuits as more and more people with cancer diagnoses come forward.

Glyphosate has been found in many common foods. According to a study conducted by the Canadian Food Inspection Agency (CFIA) the highest amount of glyphosate is found on foods most people might never suspect as problematic. Their study also found that nearly one-third of all foods tested contain the potential carcinogen, glyphosate.

While toxic chemicals have become commonplace, we should not accept the possible poisoning of people as normal or acceptable. Not only should Monsanto be held accountable for their potentially criminal actions, the Environmental Protection Agency should be the subject of an independent investigation for their possible role in contributing to the alleged cover-up and for their role in the thousands or more cancer diagnoses that may be linked to the product that is still available on the market.

Additionally, distributors and retailers selling the toxic product need to stop selling it to unsuspecting consumers, otherwise recognize their own complicity in the widespread cancer epidemic.

But as for Monsanto and Bayer AG, today truly is the beginning of their “day of reckoning” as Johnson’s lawyer said.

Dr. Michelle Schoffro Cook, PhD, DNM is the publisher of the free e-newsletter World’s Healthiest News, the Cultured Cook, co-founder of BestPlaceinCanada, and an international best-selling and 20-time published book author whose works include: The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life.  Follow her work.

 

12 Health Uses for Frankincense

If I was stranded on a deserted island and could choose only one essential oil to have with me, I would select frankincense, an oil that is both versatile and potent. Perhaps that’s why it has been in use for thousands of years and considered a precious natural medicine. While there are many health uses for frankincense, here are 12 of my favorites:

Asthma: A study published in the medical journal Current Pharmaceutical Design assessed the effectiveness of several natural remedies against asthma, including frankincense essential oil. The researchers reviewed numerous studies to confirm that frankincense was one of the natural remedies that exhibited several mechanisms relevant to the treatment of respiratory diseases, including effectiveness against inflammation and allergic response. Another study published in ResearchGate found that animals exposed to 30 minutes of frankincense essential oil diffused into the air, three times weekly for eight weeks, had significant improvements in markers for asthma.

Biofilms: Biofilms are a thin, potentially health-damaging layer of microorganisms that secrete substances to help ensure their survival in or on the body. The presence of biofilms is usually a factor in infections that are difficult to eradicate. Frankincense has been found in research in Letters in Applied Microbiology to be effective against biofilms.

Bacterial Infections: Frankincense has been found to be effective against many types of infections. In one study, researchers found that the essential oil showed significant antibacterial action against the three types of bacteria tested, which included: E. coli, Bacillus subtilis and S. aureus. These antibiotic-resistant bacteria are linked with food poisoning and other serious health-damaging infections. According to research published in the Asian Pacific Journal of Tropical Medicine, frankincense directly killed bacteria but it also prevented the bacteria from proliferating. The oil also demonstrated antioxidant capabilities, which means it can destroy harmful free radicals linked to cellular and tissue damage.

Brain Conditions: Research in the Journal of Experimental & Clinical Cancer Research found that frankincense was effective against brain cancer in 6 different ways. The Journal of Traditional and Complementary Medicines found that frankincense demonstrated the ability to help with swelling on the brain, and concluded that the natural remedy might be beneficial for brain and memory disorders.

Cancer: Because frankincense has a long history of therapeutic use in Ayurvedic and Chinese medicine for cancer, researchers set out to determine whether the traditional use could be scientifically validated. In the study, researchers compared the ability of frankincense to destroy cancer cells to the commonly used chemotherapy drugs doxorubicin and 5-fluorouracil. They found that extracts in frankincense were as effective as both chemotherapy agents and published their findings in the Asian Pacific Journal of Cancer Prevention (APJCP). To benefit from the anti-cancer properties of frankincense essential oil, apply directly to the skin if the cancer is topical. For other types of cancer, some experts recommend internal use of two drops, two to three times daily of a frankincense-oil product that has been FDA-approved for internal use; however, I don’t recommend using most essential oils internally as most are not pure enough for ingestion. Of course, you should work with your physician in the treatment of cancer.

Candida: Earlier research in Letters in Applied Microbiology journal also found frankincense helpful against Candida albicans and Staphylococcus aureus infections.

Mood Disturbances and Hormone Balancing: In a study published in the Journal of Psychopharmacology, a natural compound in frankincense was found to have antidepressant qualities. The compound, known as incensole acetate (IA), can regulate hormones secreted by the hypothalamus, pituitary and adrenal glands. The hypothalamus and pituitary glands are located in the brain and are involved in mood regulation, while the adrenal glands sit atop the kidneys and help address stress in the body. Frankincense contains compounds known as sesquiterpenes, which cross the blood-brain barrier and may help to oxygenate the glands in the brain. The researchers concluded that frankincense has potential as a novel treatment for depression.

Nail Infections: An exciting study in the medical journal Letters in Applied Microbiology found that not only was frankincense effective against several infections linked to skin, nail and scalp conditions, it also helped break down the biofilms that often underlie these difficult problems.

Pain: Researchers set out to determine the validity of frankincense as a traditional remedy for arthritis, muscle and stomach pain. They validated its natural analgesic effects and effectiveness for these types of pain. Frankincense can be applied directly to affected areas (dilute in equal parts of a carrier oil like fractionated coconut oil for sensitive skin). Frankincense, if the oil is pure enough (most is not) can be used internally. Work with a knowledgeable aromatherapist if internally using frankincense.

Scalp Conditions: The Letters in Applied Microbiology study found that frankincense was effective against scalp conditions.

Skin Infections: The same study found that frankincense worked on skin infections.

Wrinkles: Numerous small-scale studies found that daily use of frankincense essential oil diluted in a carrier oil such as coconut or sunflower reduced the appearance of wrinkles and sun damage.

Discover how to heal your body using essential oils: when you sign up with me to get 25% off my favorite brand of essential oils I’ll give you free access to my exclusive essential oil coaching group. Sign up NOW by clicking here and then click "Join & Save" to gain IMMEDIATE access to this incredible opportunity! Or, learn more here.

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at DrMichelleCook.com.

 

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5 Delicious Gluten-Free Grains to Add to Your Diet

Whether you're sensitive to gluten or just wanting to eat less of it, or simply wanting to expand your culinary horizons, here are 5 gluten-free grains that offer many health benefits:

Brown Rice

Unlike white rice, brown rice is high in fiber and vitamin E.  Vitamin E is essential for healthy skin, immune function, and many other critical functions in your body.  During the processing of brown rice into white, these nutrients are largely lost.  Brown rice also contains high amounts of the minerals manganese, magnesium, and selenium.  It also contains tryptophan, which helps with sleep.  Selenium helps ward off cancer.  Brown rice can easily replace white rice in almost any recipe:  soups, stews, stir-fries, and even to make a dairy-free milk substitute.

Buckwheat

The name is a bit misleading.  Buckwheat is not related to wheat and is both wheat- and gluten-free.  It’s not even technically a grain but a seed that’s a relative of rhubarb.  It is high in fiber, manganese, magnesium, tryptophan, and copper.  Research shows that the regular consumption of buckwheat reduces the incidence of high blood pressure or high cholesterol.  The combination of vitamin C and the flavonoid rutin give buckwheat its ability to prevent blood clumping and to keep blood moving smoothly through blood vessels.  Canadian research in the Journal of Agriculture & Food Chemistry found that buckwheat may be helpful in the management of diabetes.

Millet

Similar in texture to couscous, millet is high in manganese, phosphorus, tryptophan, and magnesium.  Phosphorus is a key component of ATP—your body’s energy currency.  ATP helps ensure that your body has the energy it needs for every function. Tryptophan is the amino acid that helps your body make melatonin which in turn helps you sleep like a baby at night. Magnesium has been shown in studies to reduce the severity of headaches and asthma.  And, according to research published in the American Journal of Gastroenterology, foods high in insoluble fiber like millet can help reduce the incidence of gallstones.

Not all oats are gluten-free.  Certain gluten-free varieties are currently being marketed.  So, if you have a severe gluten sensitivity or intolerance, gluten-free oats may not be right for you.  However, if you’re just trying to eat less gluten, you might enjoy some of the benefits of gluten-free oats, which are good for your body in many ways. They help stabilize blood sugar and lower cholesterol, and are high in protein and fiber. Oats are available in many forms including instant, steel-cut, rolled, bran, groats, flakes, and flour. The best options are the less refined ones like steel-cut, rolled, flakes, and bran.  Oat flour is an excellent substitute for wheat flour in baking recipes. A good source of minerals like manganese, selenium, magnesium, and the sleep aid tryptophan, in many studies oats also assist with lowering cholesterol and reducing the risk of heart disease.

Quinoa

Quinoa, a staple of the ancient Incas who revered it as sacred, is not a true grain, rather  the seed of an herb. Unlike most grains quinoa is a complete protein and is high in iron, magnesium, B-vitamins, and fiber.  In studies, quinoa is a proven aid for migraine sufferers and, like most whole grains, lessens the risk for heart disease. It also contains the building blocks for superoxide dismutase—an important antioxidant that helps protect the energy centers of your cells from free radical damage.

Wild Rice

Like millet and quinoa, wild rice is not a true grain.  It’s actually a type of aquatic grass seed native to the United States and Canada. It tends to be a bit pricier than other grains, but its high content of protein, and nutty flavor make wild rice worth every penny. It’s an excellent choice for people with celiac disease or those who have gluten or wheat sensitivities.  Wild rice also has a lower caloric content than many grains at only 83 calories per half cup of cooked rice.  And it is high in fiber.  Add wild rice to soups, stews, salads, and pilaf. It’s important to note that wild rice is black. There are many blends of white and wild rice, which primarily consist of refined white rice. Be sure to use only real wild rice, not the blends.

 

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

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10 Reasons to Eat More Strawberries

Every June when strawberries burst into gardens and markets near my home, I am reminded of my strawberry-picking expeditions as a child with my dad and sister.  My mom agreed to make dozens of pies or fresh jam if we’d pick the strawberries needed.  Well, that was all the incentive I needed to spend some serious time in the massive strawberry patches in the countryside near where I lived.  Nowadays, I try to eat fresh strawberries to benefit from their many healing properties…and, let’s be honest, for their intensely delicious flavor. Here are some of the best reasons to eat more strawberries:

They’re antioxidant powerhouses.  Actually, as fruits go, strawberries have the fourth highest level of antioxidants of foods recently tested.  Antioxidants protect your body from free radicals linked to aging and disease.

 

They’re excellent sources of vitamin C which helps boost the strength of arteries, prevent bruising, and strengthen your body’s stress glands—the adrenals—which require the highest levels of vitamin C of all organs or glands in your body.  Eight strawberries have more vitamin C than an orange.

 

Strawberries have been shown in studies to regulate blood sugar levels.  Eating one cup of fresh strawberries caused a significant reduction in blood sugar spikes.  Blood sugar spikes are linked with weight gain, mood swings, diabetes, and hypoglycemia (low blood sugar).  That’s because the spikes are followed by plummeting blood sugar levels soon afterward.

 

Strawberries have anti-inflammatory and anti-pain properties.  In a study published in the medical journal Nutrients, researchers found that eating strawberries regularly helped alleviate the pain and inflammation of osteoarthritis in the knees. Of course, strawberries can help reverse inflammation and pain in other places in the body, but the study only explored the knees.

 

Strawberries are high in many nutrients that help protect us from heart disease. According to the Journal of Agriculture and Food Chemistry, there are many compounds found in strawberries that help to protect us against heart disease. Some of the main heart-protecting compounds include: flavonols, anthocyanins, elligitannins, and others. More and more research continues to pile up about the heart-healing and other benefits of these nutrients.

Strawberries contain anthocyanins which stimulate the burning of stored fat in the body to use as fuel, making strawberries a great choice for anyone looking to lose weight.

 

They have anti-cancer properties.  Their flavonoid content causes the body to interfere with the stages of development of cancer cells, preventing their ability to multiply. 

 

Strawberries’ phenolic acids demonstrate anti-allergenic properties, meaning they help reduce the biochemical processes that are linked to allergic reactions.  Of course, as with any food, some people are allergic to strawberries so if you suspect an allergy you should avoid them.

 

Research in the Journal of Agriculture and Food Chemistry found that strawberries help to protect our genetic material from damage from ultraviolet rays, specifically UV-A rays from the sun.

 

They’re delicious and versatile.  Add fresh or frozen strawberries to smoothies, shakes, or blender “juices”.  Top whole grain waffles or pancakes with fresh strawberries, blend them with avocado to create a delicious pudding, or just enjoy them on their own.

 

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

 

 

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The Surprising Habit that Raises Your Blood Pressure

 

Barbecue season is here. But before you grab that grill you might want to keep reading, especially if you're prone to high blood pressure or heart disease. That’s because recent research shows that grilling regularly can increase your blood pressure.

According to the study published in the medical journal Circulation researchers found that eating grilled meat on a regular basis increases blood pressure over and above the amount normally linked to meat consumption. This result occurred over and above the effects of meat eating on high blood pressure, which was taken into account within the study. The researchers at the Department of Nutrition at the Harvard T. H. Chan School of Public Health in Boston, Massachusetts found that the study participants’ blood pressure increased due to compounds created when cooking meat on a high heat or over an open flame.

These compounds, known as heterocyclic aromatic amines or heterocyclic amines (HAA), have previously been linked to cancer, especially stomach, esophageal, lung, prostate, colorectal, pancreatic, and breast cancer and a significantly increased risk of dying from breast cancer, but their effects on blood pressure were previously speculative. Another study published in the Journal of the National Cancer Institute found that eating a high amount of grilled meat increased the risk of all-cause mortality by a whopping 23%. That’s an astounding risk of dying from any disease due to a single cause—in this case, eating excessive amounts of barbecued meat. And, for women who have had a cancer diagnosis the risk of dying from any cause increases to 31% if they continue to eat a lot of barbecued meat.

Other research found a link between high amounts of consumption of meats cooked over high temperatures and the risk of non-alcoholic fatty liver disease and insulin resistance. Fatty liver disease not only impairs liver function but it also causes weight gain and digestive problems. Insulin resistance is a condition in which the body poorly responds to insulin to regulate blood sugar levels and is a precursor to diabetes.

Does that mean you need to give up your grill habit? My answer may come as a surprise to you, but no, you don’t need to give up grilling altogether. There are some things you can do to reduce your risk.

Cut back on how frequently you grill. The exact amount that is safe is not known so the more you reduce the amount of meat you barbecue, the better.
Choose lean cuts of meat since HAAs are formed when fat is heated to a high temperature.
Cut off excessive amounts of any remaining fat since the grease falls onto the flames and causes flare-ups that increase the formation of HAAs.
Add more vegetables to you grilled meals. That’s easy to do when you add vegetable kebabs or cast iron cookware with your favorite vegetables.
Keep the heat low on your barbecue. Heterocyclic amines form from high temperatures. The motto “low and slow” should be your mantra to keep your grill habit healthier. Of course, be sure that poultry reaches an internal temperature of 165 degrees Fahrenheit to ensure it is cooked throughout.
Dice any meat or poultry you cook into smaller pieces and cook them in a cast iron frying pan on the grill. This reduces the chances that the meat will char, which creates a high amount of HAAs.
Don’t leave your barbecue unattended and keep a cup of water handy to pour on flames when they start to flare. Flare-ups increase the formation of HAAs.
Eat cruciferous vegetables with every meal prepared on the grill. Research in the medical journal Food Chemistry found that isothiocyanates which form during the digestion of cruciferous vegetables like broccoli, cabbage, Brussels sprouts, and cauliflower help to eliminate HAAs from the body.
Clean your grill prior to every use. Food scraps and debris increase the risk of HAA formation.
Cut off portions that are charred since they are typically packed with HAAs.

 

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

 

 

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Is Coconut Oil Really Bad for Me?

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Since the American Heart Association (AHA) stated that coconut oil is harmful to health, many people have dropped their favorite cooking oil in favor of canola oil. After all, the AHA recommended the latter as a supposedly healthier option indicating that cooking with coconut oil was just as unhealthy as cooking with butter, beef or bacon fat. It might be tempting to adhere to the AHA advisory, believing that coconuts, and the oil extracted from them, are villains that stalk us from grocery store shelves just waiting to clog our arteries and force us into premature death from heart attack or stroke. But is coconut oil really the enemy of health or was the AHA advisory just an alarmist perspective on an otherwise healthy oil? What is a person to believe?

Well, let me start by stating that lumping all saturated fats together (butter, bacon fat, beef fat, and coconut oil which is approximately 82 percent saturated fat) and declaring them all evil is really an oversimplification of things. On the flip side, the AHA also advised eating more oils from nuts, seeds, and avocado, as well as corn, canola, and soy. The latter three foods, and the oils derived from them, are heavily genetically-modified and usually contain the harmful pesticide glyphosate, and are best avoided, contrary to what the AHA will tell you. I personally avoid using corn, canola, and soy oils.

 But, let’s get back to coconut oil. The AHA indicates that consuming coconut oil will increase LDL cholesterol (often called the “bad” cholesterol) and adds that the oil has no qualities that offset its damaging effects. The reality is: coconut oil CAN raise LDL cholesterol right alongside HDL cholesterol (frequently called the “good” cholesterol). Research shows that consuming coconut oil increases HDL cholesterol and can contribute to reduced abdominal fat—a factor that is a well-document contributor to heart disease. In other words, consuming coconut oil may actually be beneficial to improve two factors linked to heart disease.

But what about the potential increase in LDL cholesterol? Well, the jury is still out on how harmful it is to heart health. While some experts claim it is the nemesis of heart health, others cite the importance of cholesterol to manufacture essential hormones needed for health. The debate continues and there is truth to both camps. While cholesterol shouldn’t be completely ignored as bloggers across the internet seem to be recommending, neither should it be quite so feared. We need cholesterol to survive (after all, it is the direct precursor of cortisol, which is needed for life, as well as for arterial repair) but we don’t need it in excess quantities either.

Coconut oil contains medium chain triglycerides (or MCTs) which have been shown in studies to offer many benefits to health, including cognitive benefits for those with mild Alzheimer’s disease, according to research published in Annals of the New York Academy of Sciences. Additionally, research published in the European Journal of Clinical Nutrition found that medium chain triglycerides found in coconut oil were beneficial in weight management among those studied. Further research in the medical journal Metabolism found that medium chain triglycerides may be helpful in quelling inflammation, which has been linked to dozens of chronic health conditions, including: arthritis, heart disease, cancer, and diabetes. In other words, coconut and its medium chain triglycerides may offer a range of health benefits, some of which include heart disease factors like weight, abdominal fat, and inflammation.

So before you throw your coconut oil to the curb you may want to take a more moderate approach to your health and weigh the pros and cons and how they fit into your overall health.

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

 

 

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Top 12 Foods and Herbs for Healthy Eyes

While most people think of the foods they eat if they are suffering from digestive issues, few people consider how the foods they eat can keep their eyes and vision healthy for life. But the right foods can make a difference between strong and healthy eyes or a tendency toward eye disorders later in life. So, what foods should you choose? Here are my top 12 picks for healthy eyes and eyesight:

Apricots: When it comes to eye health you’ll want to indulge in a handful of fresh or dried apricots. These mostly-overlooked nutritional powerhouses contain a wide variety of nutrients needed for healthy eyesight, including: alpha-carotene, beta-carotene, lutein, rutin, and zeaxanthin—the latter of which has been found to prevent age-related macular degeneration.

Bilberries: A relative of blueberries, bilberries grow in parts of the Rocky Mountains as well as some parts of Europe and Asia. Bilberries contain potent anthocyanins that, not only give them their deep bluish-black color, but also protect the eyes from harmful free radicals. While fresh bilberries may be difficult to obtain, they are readily available in capsule or powder form. The powder can be added to juice, water, or in smoothies.

Blackberries: Nutrients like alpha-carotene and anthocyanins give blackberries their gorgeous color but also help to protect the eyes against harmful free radicals. The nutrient rutin improves eye health and helps strengthen blood vessels to the eyes.

Blueberries: Not just delicious, these nutritional superfoods are demonstrating their ability to protect the eyes against free radical damage. In research in the Journal of Agricultural and Food Chemistry, the compounds that give them their delightful color, anthocyanins, are showing their ability to help protect against age-related macular degeneration.

Broccoli: Now there’s more reason than ever to eat your broccoli, thanks to their rich source of eye-protecting nutrients that include: alpha-carotene, beta-carotene, lutein, rutin, and zeaxanthin.

Carrots: No discussion on foods for eye health would be complete without mentioning carrots. Thanks to being a rich source in nutrients like alpha-carotene, beta-carotene, lutein, and zeaxanthin, carrots should be a regular part of your diet. Other orange-colored foods like mangoes, peaches, pumpkins, squash and sweet potatoes are also rich in these nutrients.

Chia and Flax Seeds: Rich in Omega 3s and vitamin E, these nutrients help to reduce inflammation and free radicals which are precursors to eye conditions.

Eyebright: Perhaps the most overlooked herb, eyebright is so impressive that it warrants serious consideration. I use it for every eye-related concern and am always impressed with the results. Whether you have itchy, red eyes from allergies, or eye pain from optical nerve damage, or something in between like glaucoma or macular degeneration, consider eyebright. It is conveniently available in capsule, dried herb, or tea bag form. I usually find that 2 capsules 3 times daily works well for most eye issues. Alternatively, drink the herbal tea 3 times daily. If you use the raw herb, use about 1 teaspoon per cup of boiled water and let steep for at least 10 minutes, strain, and drink 3 times daily.

Grapefruit: One of the few foods high in a little-known nutrient known as naringin that helps with a wide variety of eye disorders, grapefruit is an excellent addition to your diet. Grapefruit also contains the nutrient rutin, although you will need to eat some of the white pith surrounding the fruit (not the skin) to get more rutin in your diet. High in vitamin C, grapefruit also helps to protect your eyes from damaging free radicals.

Green Tea: Research in the medical journal Current Eye Research found that one of green tea’s medicinal compounds known as epigallocatechin gallate (EGCG) has a profound eye-protecting ability. It even helped prevent cataract formation.

Leafy Greens: When it comes to eye health few foods can compare to leafy greens like collards, kale, and spinach. That’s because they contain a wide variety of eye-protecting and eye-healing nutrients, some of which include: alpha-carotene, alpha lipoic acid, beta-carotene, lutein, lutein, and zeaxanthin.

Nuts: High in vitamin E and a source of the eye-healing nutrient rutin, nuts like raw, unsalted Brazil nuts, cashews, and walnuts can be an excellent addition to your diet. Vitamin E helps to protect the eyes against harmful free radicals.

 

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

Top 10 Foods to Transform the Health of Your Liver Now

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Photo: World's Easiest Vegan Yogurt from The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life by Dr. Michelle Schoffro Cook, PhD, DNM.

Food is the best medicine. There are many foods that offer support and healing to the often-overworked liver. Since the liver has over 500 functions, supporting it with healthy liver-healing foods is essential to great overall health. While there are many excellent liver-supporting foods to choose from, here are my top X foods for liver health.

Beets—These purple powerhouses contain a substance known as betaine which improves digestion. One of the liver’s many functions is to aid digestion, particularly fat digestion through the secretion of bile. Enjoy raw beets grated over salads or soups, or steamed or roasted beets in soups and stews, or atop a green salad.

Coconut Oil—While the American Heart Association (AHA) continues to bill coconut oil as the antichrist, a recent study published in the Journal of the Science of Food and Agriculture found that virgin coconut oil consumption was able to reverse the signs and symptoms of fatty liver disease. A fatty liver is often implicated in abdominal fat, metabolic syndrome, and obesity—all of which are frequently involved with heart disease. Cook with coconut oil instead of other cooking oils but keep the temperature under 325 to prevent smoking and denaturing the oil.

Dandelion—Add some roasted dandelion root powder to your next chocolate smoothie for a taste sensation and a serious boost to your liver. Dandelion root boosts liver function and increases the rate of metabolism. It’s also delicious on its own with a cup of almond milk, a handful of raw cashews, and a few ice cubes, blended.

Flax Seeds and Flax Seed Oil—Flax binds to harmful xenoestrogens—synthetic estrogens that result from plastics and pollution—that damage our own delicate hormonal balance, making it easier for the liver to filter out these toxic substances from our body. Sprinkle ground flax seeds on cereal, toast, salads, or blend into smoothies. Add flax seed oil to salad dressings, marinades, and as a smoothie ingredient.

Garlic—Rich in sulfur compounds, garlic helps to ensure a steady rate of detoxification in the liver. Sulfur compounds also bind to cholesterol and metals, making garlic an excellent food to enjoy on a regular basis if you’re trying to eat for a healthy liver. Better, yet, add fermented garlic to your diet. In a study published in the European Journal of Nutrition, the fermented bulb was found to improve liver function.

Leafy Greens—Leafy greens are nutritional powerhouses that are good for almost everything so it will probably come as no surprise that they are also good for liver health. According to a study published in the medical journal Lipids in Health and Disease, eating more leafy greens has been found to improve the liver’s fatty acid profile, which not only offers liver health benefits and may reduce the risk of a fatty liver, but may also reduce the risk of heart disease.

Lemons—No list of liver-boosting foods would be complete without lemons. That’s because lemons boost the liver’s ability to metabolize glycogen—a source of energy for the body’s many functions. Research in the journal Toxicology Letters demonstrated that numerous compounds found in lemons improved glycogen metabolism in the liver.

Miso—Korea’s answer to miso, known as Doenjang, has been found in a study published in Biochemical and Biophysical Research Communications to improve various markers of non-alcoholic fatty liver disease. It is likely that Japanese forms of miso also offer similar health benefits.

Oats—Research published in the medical journal Plant Foods for Human Nutrition shows that regularly eating oats boosts liver health. The study also found that oats reduced abdominal fat and overall obesity in the research participants, which is no surprise when you know that the liver plays an important role in fat digestion and metabolism.

Yogurt—While we often think of digestive health when we discuss yogurt, research in the medical journal Food and Function suggests we might also want to consider yogurt’s liver health benefits. That’s because research showed that yogurt with live Lactobacillus paracasei bacteria reduced triglycerides and a fatty liver. Dairy-free yogurt offers many of the same health benefits of yogurt but is less mucus-forming and contains less likelihood of the genetically-modified organisms found in traditional cow’s milk yogurt. Fortunately, it is easy to make your own as you’ll discover in my book The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life. You’ll need dairy-free starter culture and some coconut milk or raw cashews to get started.

 

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

 

 

 

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