Carole Layton Nutritional Therapy

04/22/2025

Creatine is one of the most well-researched, cost-effective, and safest supplements available. While it’s often associated with muscle performance, its benefits extend far beyond the gym. Found in meat, fish, and dairy, creatine is also naturally produced in the body, where it plays a critical role in energy production—especially in the brain.

Emerging research suggests low brain creatine levels may be linked to neurological disorders, including depression, making it an emerging area of interest in mental health research. This recent study explored creatine’s potential as an adjunct therapy for depression.

With growing evidence on creatine’s role in brain health, it’s proving to be beneficial for both mental and physical performance. I started taking creatine before or after my workouts since January, and can honestly say that I have indeed noticed an improvement in my muscles.

Here's the study -

04/18/2025

One of my favorite heart-healthy indulgences is dark chocolate. T

hanks to its high flavonoid content, dark chocolate supports cardiovascular health by improving blood flow, lowering blood pressure, reducing inflammation, and even helping to decrease oxidized LDL cholesterol (the type more likely to contribute to heart disease).

A new study tested the effects of 50g of 70% cocoa dark chocolate daily for two weeks in male amateur runners.

The results? Significant improvements in blood flow, oxygen delivery, VO2 max, resting heart rate, and reduced markers of arterial stiffness.
**. I wonder if the results would have been the same/similar if the researched had used female amateur runners.

If you’re looking for a delicious way to support your heart, opt for high-quality dark chocolate that’s at least 70% cocoa—and enjoy it in moderation.

Foods rich in polyphenols have beneficial effects on health. This study aimed to examine the impact of dark chocolate on endurance runners' arterial function. Forty-six male amateur runners, aged 25-55, participated. The initial assessments included clinical testing, arterial stiffness measurements,...

04/15/2025

In today’s world, distraction, loneliness, depression, and lack of purpose are eroding our well-being. However, according to neuroscientist Dr. Richard Davidson, mindfulness can help rewire the brain to transform emotional health.

In this TED Talk, Dr. Davidson shares four core pillars of a healthy mind and how to start using mindfulness to train your mind and improve your mental health.

"Why is it that some people are more vulnerable to life's slings and arrows and others more resilient?" In this eye-opening talk, Richard Davidson discusses ...

04/14/2025

LADIES: We know that statistically, women naturally live longer than men, but are we living well?

Research shows we’re more likely to spend the last 20% of our lives in poorer health, facing greater risks of frailty and dementia than men. In fact, for every 100 men in a nursing home, there are 246 women. That’s a wake-up call.

The good news? Science shows that simple, daily habits can help protect brain function, muscle mass, and overall longevity — helping us stay strong, independent, and thriving for years to come. Check out this article where Dr. Mary Claire Haver provides 10 science-backed habits to support cognition, mobility, and strength. From essential nutrients and movement techniques to brain-boosting lifestyle shifts, these small changes can make a big impact.

After menopause, 20% of women are in poor health. Prevent dementia and muscle loss with these 10 healthy aging solutions like lifting weights, eating enough protein, managing stress and HRT. (160 characters)

04/12/2025

I love salmon, but it's not in season, and frozen is kinda expensive right now.

Costco sells a lovely wild caught canned salmon that we use outside of salmon season.

This salmon cake recipe offer the perfect blend of healthy fats and protein, with wild salmon and almond meal as the star ingredients. Packed with omega-3s, fiber, and essential nutrients, they’re an easy, satisfying way to nourish your body and enjoy a flavorful meal.

Oven-baked salmon cakes with almond meal—crispy, healthy, and easy to make.

04/09/2025

Curcumin, the bioactive compound in turmeric, is nature’s anti-inflammatory and
one of its many research-backed benefits includes supporting cardiovascular health.

A new review paper here shows curcumin can help lower diastolic blood pressure (the built-up pressure between heartbeats), increase blood flow, reduce arterial stiffness, and minimize plaque buildup.

Curcumin is also incredible for muscle recovery, helping to reduce inflammation and boost antioxidant levels after exercise - exactly what I need at this time in my life.

To get the benefits, try adding turmeric to your meals (a pinch of black pepper will enhance absorption!), or consider a high-quality supplement for a more concentrated dose. Reach out if you would like a recommendation.

Several interventional studies have revealed the beneficial impact of curcumin supplementation on blood pressure and endothelial function, but the findings are conflicting. Therefore, this study was conducted to investigate the effects of curcumin supplementation on blood pressure and endothelial fu...

04/08/2025

Calling ladies of all ages - read this article about your brain on menopause! It could very well make the difference in your life or to all of the women in your life who also need to read this article. Please pass on.

Neurological changes and menopausal symptoms are linked to dementia for some. Here’s what to know.

04/05/2025

You know how much I love kale, right?
Well, this recipe is a freaking home run! Right combination of crunch, umami, creamy deliciousness.

I used GF bread crumbs and DF parmesan and it was still amazing!

Another crowd pleasing side dish for your upcoming gathering.

Cut into thin threads and tossed with vinegar-soaked golden raisins, sharp cheese, toasted walnuts and crispy breadcrumbs, I could eat a mile of this kale.

04/03/2025

Are you concerned about your heart health? Have heart-related issues such as high blood pressure?

Curcumin, the bioactive compound in turmeric, is nature’s anti-inflammatory, and is very supportive of cardiovascular health. A new review paper shows curcumin can help lower diastolic blood pressure (the built-up pressure between heartbeats), increase blood flow, reduce arterial stiffness, and minimize plaque buildup.

Curcumin is also incredible for muscle recovery, helping to reduce inflammation and boost antioxidant levels after exercise.

To get the benefits, try adding turmeric to your meals (a pinch of black pepper will enhance absorption!), or consider a high-quality supplement for a more concentrated dose.

I take Standard Process Turmeric Forte myself, and am a licensed provider of Standard Process supplements.
https://www.standardprocess.com/products/turmeric-forte

Several interventional studies have revealed the beneficial impact of curcumin supplementation on blood pressure and endothelial function, but the findings are conflicting. Therefore, this study was conducted to investigate the effects of curcumin supplementation on blood pressure and endothelial fu...

03/27/2025

It was only a matter of time before the Surgeon General called for cancer warnings on alcohol like ci******es.

Alcohol is a well-known and preventable cause of cancer, linked to about 100,000 cases and 20,000 cancer deaths annually in the United States. Yet for nearly three decades, federal dietary guidelines have suggested it’s safe for men to have up to two drinks a day and for women to have one.

The science tells a different story.

The Surgeon General’s report outlined several different ways alcohol consumption can lead to cancer, including DNA damage, hormone disruption (increasing the risk of breast cancer), oxidative stress, and greater absorption of carcinogens.

Read the report here:

03/25/2025

FINALLY!
The FDA announced it will finally ban Red Dye No. 3 from food products—a long-overdue decision, especially considering it was banned from cosmetics 35 years ago due to its cancer link.

The petroleum-based dye is found in everything from candy and strawberry milk to frozen desserts, icing, fruit punch, and even medications like cough syrup and cough drops.

Thanks to public pressure and growing awareness, the FDA is now taking action under the Delaney Clause, which bans additives proven to cause cancer in humans or animals. This is a massive step forward in cleaning up our food system and shows what’s possible when we speak up and demand better. While we still have a long way to go, this is a victory—and proof that change is happening.

Check out this list of foods containing Red Dye No. 3 (you can filter by category on the left) to help you avoid it until the ban officially takes effect in January 2027.

https://www.ewg.org/foodscores/ingredients/19151-RED3/search/?page=1&per_page=12&type=products&_kx=VWpES4378cR5xYsMhg8rp1edvRz0qTCB-SPSbhQQkIE.HKMsXE

FDA is actively reviewing a petition filed for FD&C Red No. 3

03/21/2025

Do you have a potluck or other event coming up soon?

If so, this recipe will surely impress.

The combination of textures and flavors is out of this world and is fantastic left over.
Can be made DF and is GF.

One of my favorite winter salads, this is a symphony of salt, crunch, and sweetness and it complements all of those rich holiday meals so nicely.

03/19/2025

I love this dish- not just because it's delicious and has a clever name, but it's easy, affordable, and a great weeknight meal.

It will also surely wow that special someone in your life.

I substituted my plant based milk for the soy milk and it tasted great.

Legend has it that this dish is so good, it could lead to a proposal! Gigi Grassia’s Marry Me Lentils swaps chicken for red lentils, delivering a protein-rich, flavour-packed recipe in just 20 minutes

03/15/2025

Microplastics, tiny pollutants that infiltrate our environment, are known to have serious implications on our health and ecosystems.

If you want to know what you can do to limit your microplastic intake, watch Dr. Mark Hyman's 20 minute video here.

He explores how microplastics contribute to conditions like obesity and cancer and we identify the top sources of exposure. He also provides practical steps to detoxify your body and reduce microplastic exposure in your everyday life.

Get my FREE guide 3 Steps to Reverse Aging when you sign up for my weekly health picks 👉 https://bit.ly/IncreaseHealthspanView Show Notes From This Episode:...

03/15/2025

Microplastics in my food? No, not me.

YES, YOU!

The average person consumes a credit card’s worth of microplastics every week. But where is all that plastic coming from?

A new investigation by PlasticList, an independent research group, set out to answer this question. They tested 300 food products in the Bay Area—from McDonald’s to receipts, protein powder, energy drinks, ice cream, sourdough bread, and everything in between—for chemicals like BPA, phthalates, and their equivalents.

Just because you don't live in the Bay Area, does not mean you aren't consuming microplastics.

Definitely take a moment to check out their searchable database highlighting the food items with the highest detection rates. Guaranteed, you will find something on that list that you have eaten.

Data on plastic chemicals in Bay Area foods

03/14/2025

Are you trying to eat more plant based and also keeping a tight food budget?
If so, this is the recipe for you!

Fresh, affordable, colorful, loaded with fiber and protein - perfect fast, weeknight dinner.

Thanks Daisy Beet for sharing this awesome recipe!

This chopped Greek salad with chickpeas and tuna is an easy high protein lunch idea that packs in 28 grams of protein plus 8 grams of fiber per serving! The protein comes from canned albacore

03/11/2025

Hey ladies - Want to unlock sharper cognitive performance in your 30s, 40s, 60s, and beyond?

High-intensity interval training (HIIT)—short bursts of exercise that push you to 85% of your peak heart rate—might be your ticket. A review of 110 studies and 4,000 people found that HIIT improves cognitive performance, working memory, and response time. Even better, these benefits last for up to two hours after your workout.

Talk about a high return on investment!

BONUS: For those of you who are old enough to remember Olivia Newton John, this trainer is a dead ringer.

15 Minute Full Body HIIT for all fitness levels including beginners, seniors and women over 50. This HIIT workout is fat burning, no jumping, apartment frien...