Healing Outside The Box

Informações:

Sinopse

Where Nutrition , Activity, Meditation, and Compassion all collide to make a super you

Episódios

  • HOTB 297: Can regular meditation enhance healing?

    23/03/2024 Duração: 22min

    I stumbled upon an article about meditation that led me down a rabbit hole of other articles looking into why or how meditation helps us feel better. Turns out, there are hundreds of recent articles discovering exactly what meditation is doing in our bodies. So where would I begin? It was overwhelming to be sure. But I started with articles from the National Institute Of Health, or NIH, which publishes a meta-analysis on a certain topic. The first was a very long NIH group of studies which reported that there is a special protein called brain derived neurotrophic factor, which is necessary for healthy brain function. Low levels of this protein can be found in patients with Parkinson's or Alzheimer's disease. But what can we do to improve the levels of this protein? Exercise helps. A high antioxidant, plant-based diet helps. But what about meditation? The results discussed here seem promising. Next, I reveal an NIH meta-analysis article that gets into the area of epigenetics. This can get complicated and scie

  • HOTB 296: What are branched-chain amino acids and why are they essential?

    03/02/2024 Duração: 18min

    Today's episode is a relatively short one, so I thought I would start by giving you a 5 minute sample of my new memoir, called Helpers Anonymous (now on audible and itunes. If you are interested in listening to the audio version of the memoir, you could send me your first name and email address and I will email you one of the free audible codes for the book. If you want another version and just prefer to get it yourself, the paperback, ebook, and audio versions can be found on Amazon, right here. The question today is not about whether proteins are essential for life and if we need to get them from food. It is and we do. Today we are talking about the source of the protein, plant versus animal. And more specifically, does one type of protein influence blood sugar control or insulin resistance?  As it turns out, an abundance of branched-chain amino acids from animal protein, may be associated with insulin resistance or even type II diabetes. The National Institute for Health (NIH) has put out several journal

  • HOTB 295: How to conquer weight loss plateaus

    15/01/2024 Duração: 20min

    Back in the old days, maybe 50 years ago, scientists believed that it was all about the math. We decided that a deficit of 3500 calories would equal 1 pound of weight loss and the weight loss was from the burning of fat stores for that energy. If that’s the case, a daily deficit of 500 calories per day would be equal to 1 pound of fat loss per week. But that is not the case at all. The reason for the leveling off of weight loss is explained today. But first, a bittersweet announcement. I will be ending my ongoing podcast episodes at episode 300, but the old content will remain available on my website, Healing Outside the box. The work to put out a podcast episode was just too much for someone like myself, as I am getting physically weaker. I will still continue to write and keep my website running, and look into nutrition in the news for my social media posts. Speaking of which, the makers of balance of nature supplements have been ordered to stop production and sales of their products until they can come int

  • HOTB 294: What's all the fuss about Olympic?

    16/12/2023 Duração: 17min

    If there was ever a topic that my unique combination of background experience leads me to have an opinion about, it would be Ozempic. Yet, even I am not sure about exactly where the internal debate in my head finally lands. And that leads me to believe that the “one size fits all” nutrition advice just won’t work here. But before I get into Ozempic, I want to bring your attention to a short video on scientific studies examining skin creams for anti-aging. Because the topic is so subjective and mice won't sit still long enough to apply the skin cream, there are very few legitimate double-blind studies on whether or not these creams work. However, there was one study that demonstrated improvements in the skin after application of a niacin cream. The video can be found here.  I mentioned that even the 60 Minutes news show has differing opinions on the subject. The 60 minutes – Australia clip discussed an incident where a young woman died because she was so adamant about not wanting to stop the Ozempic, that she

  • HOTB 293: What are sell-by dates and why should we care? part 2

    30/11/2023 Duração: 17min

    Once again, I review different types of foods where sell-by dates are important and explain why that may be the case. As in part one, the take-away message is that it's good to know which foods might spoil and taste lousy versus which foods could cause food poisoning. But first, I announce that there are still promo codes for free copies of my memoir in audiobook format. Simply leave your email address and first name on my contact page and I will email you a code to the audiobook. You can also contact me on Instagram, Facebook, or Twitter (X} and leave your email address there. In part two, I go through most of the popular condiments and discuss food safety issues around common products like oil cold cuts, nuts, and canned goods. The two organizations that do the inspecting, grading, and labeling laws are the USDA and the FDA. The USDA website can be found here and the FDA website can be found here. As always, you can reach me through my website, healing outside the box, or message me on my contact page, if

  • HOTB 292: what are sell-by dates and why should we care?

    16/11/2023 Duração: 16min

    Breaking news! (I hope) My new memoir called "Helpers Anonymous" is now out in audiobook format, on audible and iTunes. I still have free codes to hand out! So if you would like to listen to my audiobook, I still have some available for free audiobooks. If you would like a complimentary audiobook, just message me with your first name and email address on my website contact page, at Healing Outside the Box. Here is the link on Amazon if you're interested in the paperback or Kindle version. I also want to bring to your attention an article that came out recently. It suggests that we humans are not that much unlike wild animals in that we eat more in the fall to survive the winter. Although we are not likely to counteract evolutionary history anytime soon, awareness of the situation can certainly help to keep the extra pounds to a minimum. You can get a short version of the details in this video from Dr. Michael Gregor. As always, if you have any questions, or would like to speak to a nutritionist about how to

  • HOTB 291: Are Creatine supplements worth the money?

    21/10/2023 Duração: 17min

    When I learned that up to 70% of college athletes are now taking creatine supplements, I decided to look into studies that examined its effectiveness.  Before I got into creatine supplements, I went over a few points from the previous episodes on the benefits of berries and other antioxidants. There is a five minute video by Dr. Michael Greger on the power of berries to fight inflation as well as cancer cell growth. That video can be found here. I then discussed some studies comparing two groups of people and the incidence and mortality of Covid-19. The groups were separated based on whether they ate a plant strong Mediterranean diet or a more traditional meat and potatoes American diet. This NIH study showed that the group eating more plants and no red meat had better outcomes, both in terms of incidence of severe symptoms and mortality. Interestingly, they ran the same study after the 1918 flu pandemic with a Seventh-day Adventist seminary and found similar results. Seventh-day Adventists, as a group, don'

  • HOTB 290: Why are cancer rates increasing at younger ages? Part 2

    23/09/2023 Duração: 21min

    We all know that rates of cancer seem to be rising for many different types of cancer. Most notably colorectal, breast, prostate, and skin cancer. But why? This is a complicated question with no simple answer. Colorectal cancer is definitely food-related, but smoking, weight, and epi-genetics play a role. Breast and prostate cancer can be influenced by hormones, but also by quality of food intake. Even skin cancer, which is tied to the amount of protective melanin in your skin and lower UV protection in the atmosphere, can result in improved healing and prognosis with an anti-cancer diet. In part 2, I go through the evidence of specific nutrients and their potential role in preventing and treating cancer. I refer to a large review article in the journal Nature. The link can be found here. There is a quote from the Harvard Gazette that I mentioned:  “Diet directly affects microbiome composition and eventually these changes can influence disease risk and outcomes.” The National Institute of Health also posts

  • HOTB 289: why are cancer rates increasing at younger ages?

    26/08/2023 Duração: 14min

    There have been stories in the media recently about cancer rates increasing in younger people in this country.  That is also true in England, but not so much in Asian countries (where folks eat less processed meat and more plant-based foods). Among the 14 cancer types on the rise, eight are related to the digestive system. The recent news is based on a large study that makes the link between changes in our diet since 1990 and cancers of the digestive system. We certainly don't have any answers for sure, and I am not the go-to expert on this, but it certainly warrants a closer look. Before I get into the studies, I want to remind everyone that the Healthy Incentives program is happening at farmers markets throughout the country. It's a federal program that is very successful here in Massachusetts. But if you need advice on how to find out if you're eligible for $40 of free produce every month, just contact me on my website contact page, at Healing Outside the Box, and I can let you know how to find out if you

  • HOTB 288: review of the documentary "The Need to Grow"

    02/08/2023 Duração: 23min

    Now, I mean this in only the nicest possible way. But sometimes I review a documentary so you don't have to watch the whole darn thing yourself. Unless you want to; which you may in this particular case. I'm reviewing a documentary called "The Need to Grow", which tells us about two pioneers in the sustainability/save the planet field. These two men are Eric Cutter and Mike Smith. Eric Cutter is a micro farmer who uses the latest technology to grow a whole bunch of organic produce on an urban plot. Mike Smith uses science to make electricity from algae and combine that with carbon technology to replenish the soil with microbes and nutrients. These two guys join forces to make the magic happen. If you want to find out more about the importance of biodiversity, The Food Revolution Network people have reprinted an article on the subject, that can be found here. If you would like to watch the documentary yourself, there are a few ways to get to it. You may still be able to get it free of charge by clicking here. 

  • HOTB 287: What's in this thing? A look at Balance of Nature supplements

    14/07/2023 Duração: 20min

    I don’t mind telling you that I have been obsessed with Balance of Nature supplements since I have been forced to listen to numerous replays of TV ads during one of my favorite shows. I hear myself yelling things like. "have you no shame?" at the TV, but the ads just keep coming. Spoiler alert: These snake oil salesmen will deduct $90 – $100 from your credit card every month for a whole lot of nothingness in a capsule. You will be much better off nutritionally and financially, buying organic fruits and vegetables yourself. I googled "balance of nature" and looked at the list of websites that popped up. The first one was called healthy expert reviews.com. The title at the top of the page read "good value or a scam?" When you open the website, it pushes you to buy another equally scammy product similar to balance of nature.  The second one was called smart supplement reviews.com. This is a bogus website pushing another ridiculous product called "sustenance – fruits and greens". The third website I looked into

  • 286: Are fecal transplants a thing?

    15/06/2023 Duração: 14min

    For this episode, I go where few podcasters are brave enough to go; that is, a discussion of healthy poop. And more specifically, how to improve the quality of your gut bacteria to have that desirable poop. But first, I get on my soapbox once more to discuss Balance of Nature supplements. The consumer fraud reporting people discuss this company in more detail on their website, which can be found here. I've looked around to find other reviews of these products, but it is hard to find a review that doesn't send you back to Balance of Nature's own website. I had to go to Amazon and get a pick of the nutrition label. As you can see, there is literally nothing in this product. In the body of this episode, I discuss a not unrelated topic: the restoration of natural gut bacteria with fecal transplants. There is a podcast that has been ongoing for some time called "the perfect stool". They have episodes on this topic. The first episode is from March 30, 2022, and it is on the treatment of C diff infection with fecal

  • HOTB 285: What's up with auto-immune diseases?

    01/05/2023 Duração: 17min

    Have you been wondering if the rise in auto-immune diseases is a real thing?  Well, it is. The question creating much discussion among scientists is the cause for this rise in many conditions triggered by an overactive inflammatory response. The blame has been focused on the Western diet, and specifically within the US and England. The cases of multiple sclerosis, lupus, inflammatory bowel disease, Crohn's, ulcerative colitis, and psoriasis have increased substantially in the last 50 years. But what, specifically in the western diet is creating this over-active inflammatory response? Scientists aren't sure. But there are some interesting discussions out there about the role that additives in our food supply might be playing. Before I get into that, I discuss what herbs you may on my not want to grow at home, if you trying to save money and put together some recipes. The one gadget I think might be worth the money is a root starter kit that you can find on Amazon. The one I purchased can be found here. There

  • HOTB 284: Can a starch really lower my blood sugars?

    12/04/2023 Duração: 15min

    Before I tell you about the wonderful benefits of oatmeal, I go on a rant about Balance of Nature vitamins. The first and perhaps only thing you need to know... Is that there are no nutrients listed on the label because there are no nutrients in that bottle. For $100 per month, you get only practice swallowing big pills. Historically, oatmeal was a treatment for adult onset diabetes. More recently, researchers decided to study the actual change in the blood sugar numbers. They were pleased to find out that the results were even more promising than they anticipated. A short video describing these findings can be found here. A meta-analysis (grouping of many studies on the same subject) of the metabolic effects of oatmeal in diabetic patients was published in the Journal, Nutrients. The Canadian Journal of diabetes published another study showing dramatically improved blood sugar control on a plant-based diet with plenty of oatmeal. The results can be found here.  There are now two ways to reach me if you wan

  • HOTB 283: Inflammation and Colon Cancer

    19/03/2023 Duração: 16min

    Two independent researchers have recently discovered that inflammation (which is occurring in a tumor in our bodies) is contributing to the tumor's growth. Does this mean that anti-inflammatory compounds can contribute to slowing or even stopping the growth of tumors? Well, that is exactly where the research is heading, and it looks promising. Today I look into the details of these two independent studies. The first comes from researchers at the Icahn School of Medicine at Mount Sinai hospital. The details that explain how cancer cells replicate uncontrollably and are enhanced by inflammation, can be found here.  The second article I discuss comes from Science Daily and can be found here. The research comes from the Brigham and women's Hospital cancer research labs, here in Boston. This study links the growth of colon cancer cells to a certain type of gram-negative bacteria that can grow in our gut. This bacteria is linked to our so-called Western diet, in particular to higher amounts of saturated fat from

  • HOTB 282: How to put together low cost healthy meals

    23/02/2023 Duração: 18min

    Most of us have taken notice of the rise in prices at the grocery store. Is there a way to continue to eat our favorite foods without anxiety about feeling broke? Yes, in fact, there is. But it takes some planning and a few adjustments. Before I get into the “meat” of the episode, I discuss a study published on the fat-suppressing effect of spinach. The study was explained here. I mentioned that you could use the cuttings from a stem of basil or the root of a scallion to grow plants in window pots. The link to a cute glass container to root the cuttings can be found here. As always, feel free to email me on my contact page at Healing Outside the Box. I can answer questions you may have, suggest recipes, or provide nutrition counseling according to your specific needs.     

  • 281: the pros and cons of weight loss surgery. Part three: do incentives work?

    10/01/2023 Duração: 14min

    Many of us are familiar with bribes to get us to eat our vegetables when we were kids. It was either "you can have a yummy dessert if you eat your vegetables"... Or "you cannot have a yummy dessert if you don't eat your vegetables". Is either option a good idea if the goal is to improve our intake of vegetables as adults?   Probably not. Today I look into positive and negative incentives to eat healthier and I cite some research studies that suggest both types of incentives can help if designed correctly.  But first, I discuss a bunch of research articles on the benefits of something called sulfuraphane, found in the cabbages and in broccoli. An article listing the benefits and providing just enough explanation can be found here. An example of a positive incentive to eat healthy produce is already in play. It is a USDA program (therefore available in all 50 states) and it's called the "healthy incentives program" or HIP. It is hugely successful in Massachusetts, but this program relies on states to initiate

  • HOTB 280: The pros and cons of weight loss surgery. Part 2

    27/11/2022 Duração: 17min

    I mentioned this In part one but it's worth repeating: if you are seriously considering weight loss surgery, please speak with a trusted healthcare professional. It is a huge decision and cannot be undone once it is done. Having said that, I go over some of the changes your body will experience and things that you need to look out for. I then get to talking about the sustainability of weight loss with bariatric surgery. Dr Michael Greger has a short video on this with references. It can be found here. As we all know, the science behind successful and sustainable weight loss involves our brain and can paint a complicated picture. Self sabotage and the boomerang effect are factors to consider. If you have any questions for me about the nutritional impact of bariatric surgery, feel free to email me on my contact page, At Healing outside the box.

  • HOTB 279: The pros and cons of weight loss surgery

    28/10/2022 Duração: 19min

    I'm bringing you part one of a two-part series on the risks and benefits of weight loss surgery. If I sound like a glass-half-empty person on this issue, you would be correct. I cannot emphasize enough that there are consequences to the surgery that need to be considered before making such an important decision.  Dr Michael Gregor has a short video discussing some of the consequences. It can be found here. If you have any questions and would like me to address them, feel free to email me on my contact page, which is on my Healing outside the box website.

  • The resurgence of Native American cooking

    08/10/2022 Duração: 16min

    I was recently given this article from the New Yorker magazine on the newest "best" restaurant in the US. The restaurant presents authentic Native American cuisine and the chef is a native American himself. His name is Sean Sherman and he single-handedly brought the topic of native American cuisine front and center.  After looking into it myself, I was surprised at how little I knew about what our "Wanna-be ancestors" actually ate. I also discuss an article from the Guardian about the failure of imitation meat products to take hold in fast-food restaurants. It seems that both the Burger King Impossible burger and the McDonald's McPlant burger, both sizzled and then fizzled. In my opinion, marketing to a meat-loving population by trying to imitate the original beef patty, while keeping the calories and saturated fat really high, was a huge mistake. Perhaps they should have marketed to vegetarians, with a Patty containing mushrooms, black beans, or even fish.  Check with dietitians next time! As always, if y

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