Hello, Dr. McManus,
By Nancy Mehlert, MS
Here’s the 1-2-3 to feeding your brain:
#1 You need choline, a water soluble vitamin-like substance, essential to the brain.
Here are the foods to eat often so that you get plenty of choline for your brain:
• Vegetables – dark green veggies like swiss chard, asparagus, spinach, green peas, green beans, collard greens and bok choy. Also, cruciferous veggies such as broccoli, Brussels sprouts, cabbage and cauliflower. Mushrooms are also a good source of choline.
• Fish – contains both choline and omega-3 oils. Sources include shrimp, scallops, tuna, salmon, sardines. Buy wild and source for sustainable.
• Meats and Eggs – pasture raised eggs, pasture raised chicken and turkey, and grass fed beef are all excellent sources of choline. You are what the animal you are eating ate, so buy good quality in which the animal consumed its natural diet.
#2 You need Omega-3 fats. They are neuroprotective and anti-inflammatory. The ones that really support your brain come from animal sources, specifically marine sources. There are Omega-3 fats in some plant foods (such as walnuts and flax), however they are not the Omegas that support and get into the brain.
So, in terms of brain health, ideal sources for Omega-3 fats include:
• Fish – especially wild-caught Alaskan salmon, anchovies, sardines, mackerel, and herring. Buy wild and source for sustainable.
• Omega-3 Fat Supplement – such as Krill Oil or Cod Liver Oil, sourced carefully for purity and quality.
#3 You need AIR – BREATHE DEEPLY – the brain demands more oxygen than any other organ in the body. If you are a shallow breather and/or don’t get much exercise, your brain is HUNGRY for oxygen. Breathe deeply often and get moving.
Eat well. Be well. Think clearly.
Membrin[i] is formulated for memory support. This Orthomolecular supplement provides optimal doses of three of the most well-studied ingredients for targeted, multidimensional cognitive support.
- Ginkgo biloba extract is a botanical ingredient known to enhance cognitive function by increasing cerebral blood flow as well as protecting neurons from oxidative stress or low oxygen conditions.
- Vinpocetine is an extract from the seeds of the West African plant Voacanga Africana. It’s neuroprotective as an antioxidant as well as a vasodilator, which keeps blood vessels relaxed and open, allowing blood to easily deliver oxygen and needed nutrients.
- Huperzine A is derived from Huperzia serrata, a Chinese club moss and is a potent protector of acetylcholine, essential to improved memory and optimal cognitive functioning.
Please note that the manufacturer of Cognitive Support formula will be discontinuing that product and we are pleased and satisfied that you will find Membrin to be an effective alternative. Available in our office at TWIHW.
[i] 2017 Nutraceutical Catalog, Orthomolecularproducts.com
By Mila McManus, MD
Without question, prescription and over the counter (OTC) drugs are double-edged swords. While there are instances when pharmaceutical drugs are needed, in many cases there are safer ways to address symptoms and diseases without them. As a physician, I feel compelled to remind my patients to become well educated about what they are taking and why, as well as to understand the risks. In a world of risks, dying from a pharmaceutical drug reaction or side effect is among the highest risks from societal activities. Taking a food supplement or herbal remedy is among the lowest risks. Adverse drug reactions are now the fourth leading cause of death in the US. Getting struck by lightning is more likely to happen than to be killed by a supplement! [i]
One common side effect of many drugs is memory loss and cognitive impairment. If you or someone you love has experienced memory loss or cognitive issues, check to see if any of the prescriptions or over-the-counter (OTC) medications listed below are being taken. If so, consider other options.
Top 3 Types of Drugs That Cause Memory Loss or Cognitive Impairment[ii]
1. Anticholinergics – Acetylcholine is a neurotransmitter responsible for memory and learning. Low levels of acetylcholine cause forgetfulness, poor concentration and difficulty finding words. These drugs block acetylcholine. Many of these drugs start with the prefix “anti”. These include antihistamines, antidepressants, antipsychotics, antibiotics, antispasmodics and antihypertensives.</p
2. Sleeping Pills – Prescriptions such as Ambien, Sonata, Lunesta and OTC drugs such as Advil PM, Tylenol PM and Excedrin PM are used for pain and insomnia relief.
3. Cholesterol Lowering Drugs– Also called statin drugs, these are among the most profitable prescription drugs in the world. Memory issues have been so prevalent with this class of drug that it is now a requirement that memory loss be clearly listed as a side effect on the label. Included are Lipitor, Lescol, Crestor and Zocor. Generic brands all end in “-statin”. (don’t confuse with nystatin which is an anti-fungal medication and has nothing to do with statin drugs) Click here for more information about Cholesterol & Statin Drugs.
And these cause memory loss too….
4. Painkillers including morphine and codeine as well as naproxen found in brands such as Aleve and Midol Extended Relief.
5. OTC drugs for insomnia, such as Sominex and Unisom.
6. OTC drugs for allergies, such as Benadryl, Claritin, and Zyrtec.
7. OTC drugs for motion sickness, such as Dramamine.
8. OTC drugs for acid reflux, for example, Pepcid AC, Tagamet, and Zantac.
9. Benzodiazepines are a class of drug most commonly used to treat anxiety and insomnia and include Valium, Xanax, and Ativan.
10. Lithium, commonly used for bi-polar disorder, depression, eating disorders and other mental illnesses, clearly lists impaired memory and poor concentration as very common side effects.
11. Chemotherapy drugs
12. Barbiturates such as Amytal, Nembutal, Seconal and phenobarbital
13. Common treatments for Parkinson’s including amantadine, levodopa, pramipexole, rotigotine, ipinirole, scopolamine, atropine and glycopyrrolate.
14. Anti-epileptic drug, phenytoin
Every drug listed above has a host of other potential side effects in addition to memory loss or cognitive decline, so it is easy to see why drugs should be understood, and avoided whenever possible. As with any prescription drug, it is best to consult with your physician before changing or stopping any medication. Be aware and be well.
Edited from The Ketogenic Kitchen, by Domini Kemp and Patricia Daly
1 large head of red or white cabbage, sliced or grated
½ teaspoon salt
Juice of ½ lemon or lime
2-3 tablespoons olive oil
2 pomegranates, seeds removed
1 red onion, finely diced
¼ cup chopped mint
Black pepper to taste
1. Slice or grate the cabbage in a food processor (or purchase pre-shredded red or white cabbage in the produce section of grocery store).
2. Place the cabbage in a large bowl and season well with the salt, massaging it and tossing it into the slaw. Allow to sit for at least 10 minutes.
3. Remove the seeds from the pomegranate. There are several good you tube videos showing how to do this and it’s very easy when done correctly.
4. Add the lemon or lime juice. Lemon juice will be more tart, lime juice a little smoother.
5. Then add the olive oil and toss.
6. Finally add the pomegranate seeds, diced onion, fresh mint and some freshly ground black pepper.
Notes and Serving Suggestions: Stores well in the refrigerator for several days. The red cabbage makes a fall festive color combination of red and green. Pairs well with lamb or fish.
Net Carbs: 13.3 grams
Fiber 7.1 grams
Protein 2.8 grams
Fat 6.9 grams
From The Plant Paradox Cookbook, by Steven R. Gundry, MD. Page 85
2 tablespoons extra virgin olive oil*
2 large yellow onions, thinly sliced
1 clove garlic, minced
1 tablespoon fresh thyme leaves
1 teaspoon fresh rosemary, minced
1 teaspoon iodized sea salt
1 teaspoon ground black pepper
Zest of 1 lemon
Juice of 1 lemon
2 cups plain coconut yogurt
Minced chives, garnish
1 jicama, peeled and cut into sticks for dipping
1. Heat the olive oil in a large pan over medium low heat. Add the onions and cook, stirring
regularly, until onions are tender and translucent, about 8 minutes.
2. Add garlic, thyme, rosemary, sea salt, pepper, and lemon zest and continue to cook, stirring
regularly until onions are evenly browned, about 10-15 minutes. If garlic starts to brown,
reduce heat to low.
3. Stir in the lemon juice, then remove the pan from heat and let cool to room temperature.
4. Place the coconut yogurt in a bowl and stir in the cooled onion mixture until combined.
Transfer dip to a serving dish and garnish with chives. Serve with jicama sticks, other fresh
veggies, chips or crackers.
*TWIHW generally advises against cooking in olive oil. Alternative choices here are grass-fed ghee or
butter, or coconut oil.
When we decide to move from one diet to another, it is important to make the change slowly over a period of one to two weeks. It may not seem like a big deal to move from omnivore to vegetarian, or processed food to whole food, or elect to dramatically increase fats while reducing protein, but the pancreas and gallbladder, the two organs responsible for making the enzymes needed to digest the food you eat, will be unprepared to handle the initial change. Often a one time digestive discomfort is taken as a reason to not eat the food again, when all that is needed is a slower ramping up in quantity over time and perhaps a little digestive support.
Regardless of whether you are increasing fat, or adding meat to an otherwise vegetarian diet, a good way is to begin by adding in single bites or teaspoons. One bite of chicken or fish, or one teaspoon of coconut oil, for example. The next day or so, if no digestive discomfort presents itself, increase again by another bite or another teaspoon. Each day, the pancreas and gallbladder will become aware of the greater need for different enzymes and begin to adjust accordingly.
The older we become, the less productive our pancreas and gallbladder can become, so it may be necessary at some point to use supplemental digestive enzymes every time you eat, or for heavier meals that include more fat and protein. Whole food has many of its own enzymes, so you may find that just eating real food (vs. processed and fast) dramatically improves your digestion and comfort after meals.
Be patient and kind to your body.
At TWIHW we offer one of the best coconut oils in the marketplace today. Tropical Traditions Organic Expeller Pressed Coconut Oil is processed through an old tradition of physical refining using an expeller pressed mechanical extraction and a steam deodorizing process. 1 Many, less expensive coconut oils are made from moldy, old coconuts, called copra, 2 which are processed using chemicals such as hexane, to remove the mold and odor of coconut. Tropical Traditions does not use these solvent extracts and makes their oil from certified organic coconuts that have not been treated with chemicals or fertilizers. Additionally, they are certified non-GMO. As a result of this extraction method, the resulting coconut oil does not have a strong odor and taste of fresh coconuts, making it a perfect oil for food preparation. This coconut oil is liquid above 76°F and solid below that temperature, so it is not uncommon for coconut oil to be totally liquid or totally solid and anywhere in between, depending on the temperature of your home. As a saturated fat, it can withstand medium and medium high temperatures for cooking stove top while at the same time offering healthy nutritional benefits and mild flavor.
Nutritionally, coconut oil is high in a medium chain fatty acid, namely lauric acid, which converts easily to monolaurin in the human body 3. Monolaurin is found in mother’s breast milk and strengthens a baby’s immune system. Monolaurin works in and on the body as an antibacterial, anti-fungal and antimicrobial, thus helping the body to fight against harmful bacteria, fungus and other pathogenic microbes. This medium chain fatty acid, unlike long chained fatty acids, have been shown to have no negative impact on triglyceride and cholesterol levels 4 and in fact, offers many favorable benefits. Coconut oil is also full of balanced electrolytes helping to support a balanced pH and muscle function in the body. The meat of coconut is one of the healthiest options for a nutrient dense, higher fiber food,
helping to provide satiation and regularity. Coconuts also offer high levels of manganese, potassium and phosphorus.
Our coconut oil can be used for many uses beyond cooking, including as a base for homemade toothpaste (oil-pulling), deodorant, make-up remover and other cosmetic uses as well as many other household uses. A foremost thinker on coconut oil is Bruce Fife, ND., a nutritionist and naturopathic physician. He has researched and written numerous books on the benefits and uses of coconut oil and is a great resource to learn more on this topic.
________________________________________________________________________ https://healthytraditions.com/about/  https://www.noble-house.tk/en/products/food/conventional-fats/extra-virgin-organic-coconut-oil/copra  https://foodfacts.mercola.com/coconut.html  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4878196
10 Good Reasons to Try It…
The Ketogenic Diet is the current diet-of-the-moment. Unlike many fad diets, the Ketogenic Diet is therapeutic in nature and can benefit many people in many ways.
Who would benefit?
A Ketogenic Diet is well worth considering by anyone facing serious health challenges including
neurological issues or disease, mood disturbances, digestive problems, blood sugar regulation issues
including diabetes and insulin resistance, and those who need to lose weight. It is also a great option for generally healthy individuals who want to supercharge their health. Ketogenic eating has anti-aging and anti-cancer effects.
Ten Benefits of following a Ketogenic Diet besides weight loss include:
1. Optimize brain function and mental clarity
2. Stop food cravings
3. Anti-cancer strategy
4. Improve the gut biome
5. Improve energy
6. Increase muscle mass
7. Reduce or reverse insulin resistance
8. Reduce inflammation
9. Promote cellular detoxification
10. Slow down the aging process
What is nutritional Ketosis?
The Ketogenic diet is named after the biological state of ketosis, which is achieved when the human
body reaches a fat-burning state. Most Americans eat so many carbohydrates that the body always has a
plentiful supply of glucose to use for fuel. As a result, the body forgets how to
efficiently burn fat. By reducing carbohydrate fuel, the body is forced to
become an efficient burner of body fat and dietary fat. Fat is a cleaner source of fuel for the body
and produces less oxidative stress than carbohydrates.
What are the key aspects of a Ketogenic Diet?
Ketogenic diets have 4 main components.
1. low carbohydrate
2. high fat
3. adequate protein
4. combined with some degree of fasting.
Carbohydrates are primarily sourced from vegetables with good fiber content yet low carbohydrate content. There are a couple of fruits included as well, however grain, sugar and most dairy are excluded. Total net carbohydrate intake is usually recommended to be at or below 50 grams, a target that should be reached in a step like fashion over one to two weeks.
Fat content is high and very specific in source. Strong emphasis is placed on avoiding refined oils, trans
fats, and fats high in Omega 6 inflammatory oils. Recommendations are for fats to be anywhere from 50-80% of total caloric intake (e.g. 1200 calorie diet in which 600-960 calories come from healthful sources of fat). Caution should be used in reaching these levels of fats, accomplishing this by slowly increasing fat intake over several weeks to allow the pancreas and gallbladder time to adjust to a higher fat diet. Healthy fats provide satiation, improved mental clarity, and an excellent source of fuel for energy. They also help to balance overall cholesterol levels, reduce inflammation, and promote weight loss.
Adequate protein refers to the importance of getting enough protein without getting too much.
Most people will need between 30-70 grams of protein a day, spread throughout the day. This includes
protein from plant and animal sources. According to Dr. Mercola, in his book Fat for Fuel, excess
protein can stimulate a regulatory pathway in the body which can promote growth of cancer cells and
can convert to glucose, thus negatively impacting blood sugar and insulin levels (pp. 47-48). As with
carbohydrates and fat, source and quality of protein matters.
Finally, fasting is an integral part of teaching the body to burn fat efficiently. By working toward a slow
reduction in carbohydrates while at the same time increasing healthy, undamaged fats and introducing a fasting state 4-5 times a week, the body becomes an efficient burner of healthy fats instead of carbohydrates.
Once the body is “fat adapted”, meaning able to burn fats efficiently, recommendations are to then
cycle in and out of nutritional ketosis by feasting on higher carbohydrate vegetables and fruits once or
twice a week to maintain metabolic flexibility.
To minimize side effects and maximize benefits from the ketogenic diet, we recommend seeking guidance
from a nutrition expert knowledgeable about this diet. We also recommend that you read a book to ensure good
understanding and proper implementation.
Dr. Ron Rosedale (www.drrosedale.com) and Dr. Joseph Mercola (www.mercola.com) are both
proponents of this kind of diet for healing and good health. Information for this article has been taken
from these websites and Dr. Mercola’s book Fat for Fuel, published in 2017 by Hay House, Inc.
” I feel so blessed to have you as my doctor and REALLY appreciate your passion and commitment – may God bless you for all you do❣️ “- from B.P.