Nutrition. Vitamins. You.
Methyl-B Dr. Claire Arcidiacono, ND Most people have heard that it can improve your health if you take a B complex. You may even have heard the term “methylation”. But do you know what that term means? Why does it even matter? This blog …
Neuropathy Dr. Claire Arcidiacono, ND Neuropathy is usually something that most people associate with diabetes. This is an accurate connection because one of the most common causes of neuropathy is diabetes. But did you know that neuropathy can also occur after cancer treatments? To …
Cerebral Care
Dr. Claire Arcidiacono, ND
I wanted to take the time to talk about one of my favorite formulas for our memory and brain health. This formula is called Cerebral Care. But what is it about this formula that I like so much? Well to start with it’s a powder so it’s easy to use. It’s also made up of some amazing nutrients that help our brain and memory. Let’s review a few of these nutrients, shall we?
Let’s start with the first item, inositol. What the heck is inositol? Inositol has been called vitamin B8 but that is not exactly accurate. It’s a type of sugar produced by the body that is important for the functioning and development of our cells. Now I know what you’re thinking, but Dr. Claire I have diabetes! Inositol is perfectly safe for you to use and may even help you to better process insulin! Inositol has quite a few health benefits. According to the Cleveland Clinic inositol may be helpful for metabolic syndrome, PCOS, as well as both Gestational diabetes and even preterm birth. (1) But what does inositol do for our brain? Studies have found that using inositol lead to improved outcomes in depression, anxiety, panic disorders and OCD. (2) Studies have found that inositol can help with aspects of brain health such as brain development, memory and even improve our ability to learn. (3)
The next nutrient that is in Cerebral Care is Acetyl- L Carnitine (Alcar). Alcar is also a nutrient in our Purples Hx. For information on how L Carnitine can benefit the heart please check out my blog on Purples Hx! Studies have found that using Alcar after a brain injury leads to better outcomes, especially in terms of memory. (4) A study in the International Journal of Neurology and Neurotherapy found Alcar can help improve memory. (5) In another study it was found that Alcar can enhance cognitive function and even decrease the rate of cognitive decline in those with certain disorders. (6) Studies have also found that Alcar can help with symptoms of chemo brain including learning or memory acquisition, spatial memory and even short term memory. It was also found that Alcar can reduce cognitive impairment in those with chemo brain. As a side note I’d like to point out that Alcar was found to help protect the liver and kidney in those who are experiencing chemo brain. (7)
The next nutrient that is in the Cerebral Care is choline. Well one thing I’d like to point out is that choline is an essential nutrient. This means your body needs it to work properly but is unable to make it. This means it must come from your diet or supplement regime. (8) Studies have found a correlation between a higher choline intake and better cognitive performance. (9) Studies have found that choline can help improve our verbal memory. (10)
The next item is phosphatidylserine or PS as I like to call it. Studies have found that PS can help with verbal recall as well as improve our memory. (11) As more studies are done on PS the results are finding that supplementation with PS can improve cognitive impairment by improving the brain’s storage ability, our learning ability and even memory. (12)
The last nutrient in Cerebral Care is Astaxanthin. To start with what the heck is astaxanthin? Basically it’s a red pigment that is a very strong antioxidant. (13) Studies have found that it can help to improve our cognitive function. (14)
As you can see Cerebral Care is an overall amazing formula for our brain and memory! Our next topic will be neuropathy.
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Combat Chemo Brain Dr. Claire Arcidiacono, ND One topic that comes up a lot is what to do about the side effects that can occur as a result of the different cancer treatments. The first side effect I will be talking about is called …
Blue Light is Hard on the Eyes Dr. Claire Arcidiacono, ND Blue light is something you may have heard talked about in the news and even all over social media. But just what do we know about this new phenomenon? I wanted to tackle …
THE MEDITERRANEAN DIET~ THE FOOD AND SUPPLEMENTS
By: Allie Might, FMC, INHC, ATT
The Mediterranean Diet is often thought of as one of the best ways of eating. This is a great example of how a well-balanced diet, combined with complimentary supplements, can set the stage for a healthy lifestyle. But what do we really know about this incredible diet?
In its simplest form, the Mediterranean Diet is a whole food way of eating. This means you eat real, unprocessed foods. It is a diet that it rich in fruits (all kinds), vegetables (greens, tomatoes, cucumbers and everything in between), whole grains (like quinoa), beans and legumes (like lentils, peas, chickpeas). Including, in moderation, into your meal plans should also be low-fat dairy (think yogurt and feta), a variety of fish and poultry, nuts and healthy fats (look for olive oil and avocado).
So what are the benefits of following a Mediterranean Diet? Well, it has been studied and is recommended by such acclaimed establishments such as Harvard Medical School, The Mayo Clinic and The American Heart Association. This plan has been shown to help lower the risk of such issues as diabetes, heart disease, Alzheimer’s, some cancers and arthritis, just to name a few. This is in part because of the elimination of chemicals and processed products, and consuming whole, nutritious foods.
SAMPLE MENU:
Breakfast~ Whole grain bread topped with smashed avocado, tomato slices, olive oil and sea salt and fresh pepper to taste
Lunch~ Watermelon salad (see recipe)
Snack~ Strawberries or pepper slices (mixture of the colors-red, yellow, orange and green) with yogurt dip (see recipe)
Dinner~ Grilled Salmon served over spinach and quinoa
WATERMELON SALAD:
2 cups arugula
1 cup watermelon (cut into bite-sized pieces)
1 cup cucumber (cut into bite-sized pieces)
1/2 cup low-fat feta cheese
1/4 cup raw walnuts
Drizzle with extra virgin olive oil, lime zest, and a pinch of sea salt. Mix up and enjoy!
YOGURT DIP:
3/4 cup low-fat plain Greek yogurt
1 scoop Greens Hx, Purples Hx, Oranges Hx or Reds Hx
Mix until well combined and enjoy with fruit or veggie sticks.
Bonus: If you add some water and a pinch of sea salt it makes a great dressing for salads or poultry.
Greens Hx is a great compliment to this diet as it is packed full of greens, vegetables and some fruits. As many people have difficulty getting enough leafy greens and vegetables in their daily diet, this is a good option to incorporate as you are working on shifting from little to no vegetables to a minimum of five cups a day can make that transition easier. It also helps to supplement nutrients and even extra probiotics to support the digestive system.
Fish Oil is a main staple as a supplement for most people. It supplies Eicosapentaeonic Acid (EPA) and Docosahexaeonic Acid (DHA) to help support healthy heart and brain functions. While the Mediterranean Diet recommends fish multiple times a week, making sure we are getting a daily fish oil can offer benefits each day for optimal wellness.
Oranges Hx, Purples Hx or Reds Hx help to supply the benefits of fruits. While fruit is a staple of the Mediterranean Diet, not everyone can tolerate a variety of fruit, such as diabetics and pre-diabetics. This is a something to add to a daily regimen for added nutrients, picky fruit eaters (like me!) and even safe for those that need to monitor their blood sugar. Depending on one’s personal needs, one of these powders or a combination can be added to a glass of water of plain yogurt for a yummy daily treat.
Whether you are a carnivore or a vegan, the benefits of the Mediterranean can set you up for some positive health changes.
www.health.harvard.edu/staying-healthy/guide-to-the-mediterranean-diet
diet.mayoclinic.org/us/blog/2022/why-is-the-mediterranean-diet-so-good-for-you/
www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
www.webmd.com/diet/health-benefits-fish-oil
