Doug Cook RD

05/31/2025

🥜✨ The Fat Nobody Talks About — Omega-7

𝐌𝐞𝐞𝐭 𝐏𝐚𝐥𝐦𝐢𝐭𝐨𝐥𝐞𝐢𝐜 𝐀𝐜𝐢𝐝

You’ve heard of omega-3s, but omega-7s? Totally underrated.
Palmitoleic acid is a rare fat that helps your body *thrive* — and macadamia nuts are loaded with it.

𝐖𝐡𝐚𝐭 𝐎𝐦𝐞𝐠𝐚-𝟕𝐬 𝐃𝐨

💥 Omega-7s help:
✔️ Lower inflammation
✔️ Improve insulin sensitivity
✔️ Reduce liver fat
✔️ Balance cholesterol
✔️ Support skin & gut health

𝐖𝐡𝐞𝐫𝐞 𝐭𝐨 𝐆𝐞𝐭 𝐈𝐭

Your best source? 👉 **Macadamia nuts.**

Other sources include sea buckthorn oil and oily fish like anchovies — but macadamias make it easy (and delicious).

𝐌𝐚𝐜𝐚𝐝𝐚𝐦𝐢𝐚 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐇𝐢𝐠𝐡𝐥𝐢𝐠𝐡𝐭𝐬

💛 5 reasons to love macadamias:

1. Rich in omega-7 (palmitoleic acid)
2. Over 75% monounsaturated fat
3. Low in carbs (just \~2g net/oz)
4. High in manganese (for metabolism)
5. Full of antioxidants like tocotrienols

𝐅𝐢𝐧𝐚𝐥 𝐓𝐡𝐨𝐮𝐠𝐡𝐭

Omega-7s = small fat, big impact.
Snack smarter. Stay glowing. 🌿

05/25/2025

Getting a lot of coverage lately and deservedly so

Does vitamin D3 add years to your telomeres, and life? Four years, 1,054 older adults, one daily habit: 2,000 IU of vitamin D₃. In the VITAL randomised-controlled trial, that routine slowed telomere erosion by ≈140 base-pairs versus placebo, about three years’ worth of cellular ageing held bac...

05/19/2025

We could stand to be more proactive in healthcare/medicine (here in Canada)...the more you know, the better

Some of these well known, others you may not have heard ofDr. Dhand's Natural Supplements (USA/North America): https://www.ojaiswellness.com Dr. Dhand's Natu...

05/04/2025

Check out the Linus Pauling Institute at the University of Oregon for some awesome micronutrient infographs - https://lpi.oregonstate.edu/top-10-project

05/01/2025

SAFE, non-burning suh exposure has health benefits. Both physical and mental health have declined over the last several decades, meanwhile, fear of the sun and skin cancer has pushed many individuals indoors or into habits that routinely block their body’s natural reactions to sunlight.

Far beyond its role in producing vitamin D, sunlight exposure triggers a cascade of vital biochemical reactions in the body—including the production of nitric oxide, serotonin, melatonin, and beta-endorphins. These molecules are involved in immune regulation, cardiovascular health, mood, sleep, brain function, and protection against chronic disease.

As public fear of skin cancer has led to widespread sun avoidance, research now confirms that this shift has come with unintended health consequences, whereas regular, sensible sunshine exposure has been linked to better health outcomes:

A landmark study showed that sun avoiders had mortality rates similar to smokers, with life expectancy shortened by up to 2.1 years compared to those with high sun exposure.

Inadequate sun exposure has been linked to increased risk of 20+ types of cancer, heart disease, multiple sclerosis, diabetes, depression, cognitive decline, and more.

A 2024 study involving 395,000 individuals found that solarium users and individuals living in areas with more sunlight had lower risks of all cause, cancer, and CVD mortality; more specifically, solarium users had a 15% lower risk of all-cause mortality, a 23% lower risk of cardio-vascular disease mortality, a 14% lower risk of cancer mortality, and a 12% lower risk of non-CVD/non-cancer mortality as compared to solarium non-users

New studies confirm that exposure to UVB, UVA, Infrared and other wavelengths of sunlight directly support the microbiome, enhance brain health, and even inactivate viruses such as influenza and SARS-CoV-2.

“Sunlight is not optional—it’s essential,” says Jen Aliano, Executive Director at GrassrootsHealth. “When people avoid the sun, they’re missing out on an entire symphony of health-promoting effects. Sunshine Month is our way of bringing this science to the public in a safe, empowering way.”

04/24/2025

Sardines might not win any beauty contests 🐟😂, but when it comes to nutrition, they’re total rockstars. Tiny but mighty, these little fish are packed with high-quality protein to fuel your muscles and keep you feeling full.

They’re also a top source of omega-3s, which support heart 🫀 and brain 🧠 health (hello, mood boost + reduced inflammation). Plus, if you’re not big on dairy, sardines with bones are loaded with calcium for strong bones.

Let’s not stop there — they deliver a whole crew of B vitamins (like B12 for energy + nerve support), zinc for immunity, selenium for antioxidant protection, and iron to help transport oxygen through your body.

Need more?

Sardines serve up vitamin D (rare in food!), vitamin A for vision and skin health, and iodine to keep your thyroid running smoothly.

Canned = convenient, affordable, and shelf-stable. Try them on toast, in salads, or mixed with a little mustard + lemon for a quick snack. Don’t knock ’em till you’ve tried ’em!

04/21/2025

I recently saw a webinar on Florastor probiotic presented by - have you heard of FIorastor?

🌿 Florastor – At a Glance
• What it is: A yeast-based probiotic supplement containing Saccharomyces boulardii CNCM I-745.
• Unique feature: Resistant to antibiotics, unlike bacterial probiotics.

🔬 Strain Info
• Strain: S. boulardii CNCM I-745 — clinically studied, patented, and distinct from baker’s yeast.
• Benefits: Survives stomach acid, shelf-stable, no refrigeration needed.

💪 Health Benefits
• Supports gut health and microbiome balance
• Helps maintain intestinal barrier function
• Promotes bowel regularity and digestive comfort

💊 Therapeutic Uses
• Antibiotic-Associated Diarrhea (AAD) – Reduces incidence and supports recovery
• C. difficile prevention – Helps prevent recurrence
• Traveler’s Diarrhea – Reduces risk and severity
• Acute Diarrhea – Shortens duration in infections
• IBD & IBS-D – May support symptom management
• SIBO – Useful during or after antibiotic treatment

📦 Product Options
• Regular Strength: 250 mg – 1–2 capsules/day for daily use
• Extra Strength: 500 mg – Single capsule dose for convenience or higher needs

✅ Key Advantages
• Can be taken with antibiotics
• Safe for children 2 months+, adults, and elderly
• Non-GMO, gluten-free, vegetarian

Have you hear of Florastor or ever used it? Let me know in the comments

Check out

-745

04/11/2025

So many papers/studies, so much radio silence

04/04/2025

Need a super quick breakfast that fuels your day? Try this powerful combo:

1 scoop Hol Food 👉 35g protein, all essential amino acids 💪
+ 1/3 cup Bran Buds 👉 wheat bran + psyllium = fiber boost for 💩 & heart health + 1 tbsp MSPrebiotic 👉 R2 resistant starch = gut-loving prebiotic fuel 🌱

🔁 Shake/blend with water or your fave milk. Done in under 30 secs! ⏱️

Hol Food is more than just protein:

✨ Balanced omega-3 & omega-6
✨ 25 vitamins & minerals in ideal amounts
✨ Keeps you full, focused & energized

480 calories of balanced nutrition = breakfast you can feel good about. 🙌

meets in one glass.

Cheers to smarter mornings!

Hol Food MSPrebiotic All-Bran Canada

03/31/2025

Great video providing an overview of the benefits of collagen/collagen peptides on skin wrinkling. Donotage.org makes a high quality product and the subscription provides real value (set currency to USD, CAD, AUD or EUR). Use DOUGCOOK for 10% off (www.donotage.org)
https://www.youtube.com/watch?v=m4Tx7ZyBbwQ

For weekly health research summaries and extra insights, sign up here 👉 https://drstanfield.com/pages/sign-up💊 Supplements I Take: https://drstanfield.com/...

03/28/2025

Pumpkin seeds, also known as pepitas, are nutritional powerhouses offering a myriad of health benefits:

𝐇𝐞𝐚𝐫𝐭 𝐇𝐞𝐚𝐥𝐭𝐡: Rich in magnesium, pumpkin seeds help regulate blood pressure, reducing the risk of heart disease.

𝐂𝐡𝐨𝐥𝐞𝐬𝐭𝐞𝐫𝐨𝐥 𝐑𝐞𝐝𝐮𝐜𝐭𝐢𝐨𝐧: The phytosterols in pumpkin seeds can lower LDL cholesterol levels, promoting cardiovascular well-being.

𝐏𝐫𝐨𝐬𝐭𝐚𝐭𝐞 𝐚𝐧𝐝 𝐁𝐥𝐚𝐝𝐝𝐞𝐫 𝐒𝐮𝐩𝐩𝐨𝐫𝐭: Compounds in these seeds may benefit prostate and bladder health, contributing to improved urinary function.

𝐀𝐧𝐭𝐢𝐨𝐱𝐢𝐝𝐚𝐧𝐭 𝐏𝐫𝐨𝐩𝐞𝐫𝐭𝐢𝐞𝐬: Abundant in vitamin E and other antioxidants, pumpkin seeds combat oxidative stress, supporting overall cellular health.

𝐒𝐥𝐞𝐞𝐩 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭: Containing tryptophan, an amino acid that aids serotonin and melatonin production, pumpkin seeds can enhance sleep quality.

𝐈𝐧𝐜𝐨𝐫𝐩𝐨𝐫𝐚𝐭𝐢𝐧𝐠 𝐏𝐮𝐦𝐩𝐤𝐢𝐧 𝐒𝐞𝐞𝐝𝐬 𝐢𝐧𝐭𝐨 𝐘𝐨𝐮𝐫 𝐃𝐢𝐞𝐭:
𝐒𝐧𝐚𝐜𝐤: Enjoy a handful of roasted pumpkin seeds for a crunchy, nutritious treat.

𝐒𝐚𝐥𝐚𝐝𝐬: Sprinkle raw or toasted seeds over salads to add texture and flavor.
𝐒𝐦𝐨𝐨𝐭𝐡𝐢𝐞𝐬: Blend a tablespoon of seeds into your morning smoothie for an extra nutrient boost.

𝐁𝐚𝐤𝐢𝐧𝐠: Incorporate them into bread, muffins, or granola bars for added crunch and nutrition.

𝐒𝐨𝐮𝐩𝐬: Use as a garnish on soups, especially creamy varieties like pumpkin or butternut squash.

03/17/2025

🍔✨ This vibrant Beetroot, Black Bean & Quinoa Burger isn’t just a feast for the eyes—it’s packed with plant-powered goodness! 🌿💪

Juicy, hearty, and full of flavor, this homemade burger is high in protein, fiber, and essential nutrients.

Bonus? It’s gluten-free, vegan, and absolutely delicious!

Who’s ready to dig in? 😍👇

🌱 Recipe:

🔹 Ingredients:
1 cup cooked quinoa
1 cup black beans (drained & mashed)
1 small beetroot (grated)
1/2 cup rolled oats (or oat flour)
1/4 cup finely chopped onion
2 cloves garlic (minced)
1 tbsp ground flaxseed + 2.5 tbsp water (flax egg)
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp cumin
Salt & pepper to taste

🔹 Instructions:
1️⃣ Preheat oven to 375°F (190°C) or heat a pan over medium heat.
2️⃣ Mix flaxseed and water, let sit for 5 min.
3️⃣ In a bowl, combine all ingredients and mash until well incorporated.
4️⃣ Form into patties and bake for 25-30 min or pan-fry for 3-4 min per side.
5️⃣ Serve with your favorite toppings & enjoy! 🍔💜

✨ Nutritional Highlights:
💜 Beetroot: Rich in antioxidants & nitrates—supports heart health & boosts endurance!

🖤 Black Beans: A fiber & protein powerhouse, great for gut health & blood sugar control!

🌾 Quinoa: A complete protein with all 9 essential amino acids, plus iron & magnesium!