Gal Gery- Nutritionist

How to choose which eggs to buy? Read below..

The choice is yours! A guide to buying eggs | eggfarmers.ca Egg farmers take great pride in providing a range of choice—from classic white and brown eggs to enriched, free range and free run, to organic and vitamin enhanced. When you shop, you always have a ch

Colorful Foods for Colorful Moods | Deanna Minich Photo: Lemberg Vector Studio/Shutterstock.com Depression is a leading cause of disability and impacts millions of people worldwide. As parts of the world settle into the shorter days and cooler temperatures of fall and winter, many people notice changes to their mood and energy levels. A diet rich i...

Gratidue can re-wire the brain

الامتنان وعلاقته بتنشيط العقل طبيبة وباحثة نفسية تدرس السلوكيات الإيجابية ينتهي بها المطاف بورم في المخ، ماذا سيحدث إذا طبقت ما درسته؟ تذهب كريستينا كوستا لمنظور أبعد من قتال السرطان - أو أي عقبا...

Can a Ketogenic Diet Reduce Concussion-Related Brain Damage? A ketogenic diet has been linked to better outcomes in mild traumatic brain injury, including less cognitive impairment, neuronal loss, and neuroinflammation, new animal research shows.

GABA- Friend of Foe?

Gaba Supplements: Glorious, Gimmicky or Just Garbage? Take-home message: - gamma-Aminobutyric acid (GABA) is a major neurotransmitter that regulates much of our brain function. It was previously thought that ingested GABA could not cross the blood-brain barrier, but new research suggests that it may be able to. - Drugs that mimic the action of GABA are...

A Look at Overmethylation Methylation has been a hot topic in the functional medicine community for the past decade as research has revealed the vital importance of efficient methylation pathways, and also uncovered a staggering number of individuals who are not methylating efficiently due to specific polymorphisms. In respo...

Glyphosate. Roundup.

You’ve heard of this herbicide and probably heard me talk about the negative impact it can have on our microbiome, increasing the risk of SIBO, IBS and other gut disorders.
But you may not fully understand how this chemical that is used all over the world directly affects bacteria, enzymes, nutrients and much more.
When glyphosate was initially approved for use, it was considered safe because it affects pathways that don’t occur in mammalian cells.
But, this did not take into account what we as practitioners know: a huge percentage of our bodies are not our own human cells.

The studies ignored bacteria. The Microbiome

Glyphosate inhibits enzymes (EPSPS) in the shikimate metabolic pathway, used by plants but also bacteria. This is effective in preventing the growth of unwanted weeds but also hinders healthy gut flora.

Unfortunately, the herbicide does not affect all bacteria equally and in fact some flourish in its presence, including E. coli and Salmonella.
Additionally, glyphosate has been found to increase antibiotic resistance.
CYP (cytochrome P450) enzymes, a protein superfamily that metabolizes drugs and toxins through liver detoxification, is suppressed by glyphosate as well.

Lastly, due to its strong chelation action, long-term exposure to glyphosate may lead to deficiencies in:

👉Cobalamin
👉Folate
👉Iron
👉Selenium
👉Magnesium
👉Manganese
👉Calcium
👉Copper
👉Zinc

When we talk to our patients about the importance of eating organic foods, it is crucial to know what impact a pesticide- and herbicide-free diet has on gut health.
While eating only organic produce may not be feasible for all your patients, a great place to start is with the Environmental Working Group’s Dirty Dozen and Clean 15, a list of which foods they should avoid eating non-organically and another list that tends to be lower in pesticides and herbicides even without an organic label.

So, consider this silent killer if your patient is having a tough time with ongoing gut issues

Good news for vegans/ people who prefer a vegan source of b12:
Finally a bioactive B12 compound in plants (the MAKAI plant).

Wolffia globosa–Mankai Plant-Based Protein Contains Bioactive Vitamin B12 and Is Well Absorbed in Humans Background: Rare plants that contain corrinoid compounds mostly comprise cobalamin analogues, which may compete with cobalamin (vitamin B12 (B12)) metabolism. We examined the presence of B12 in a cultivated strain of an aquatic plant: Wolffia globosa (Mankai), and predicted functional pathways using...

Feeling Fatigued? Experiencing Hair loss? Digestive issues? Dry skin? You may have issues with your thyroid. Read on.

Supplements for the prevention and attenuation of Hypothyroidism Hypothyroidism is the under-functioning of the thyroid gland. The thyroid gland (located in our neck region) produces thyroid hormones, which are responsible for our basal metabolism. If our basal metabolism goes awry, such as in hypothyroidism, we present with symptoms such as fatigue, intolerance....

Should we all avoid Gluten?
Read my blog to find out.

Should we all avoid Gluten? Gluten is a protein found in wheat, rye and barely. Protein is broken down in our digestive system into its smaller components, peptides, and finally into its building blocks, amino acids. Our stomach is the first site of protein degradation, where stomach acid breaks it down into peptides. The pept...

Green tea may decrease the absorption of starch during meals.

Green tea extract decreases starch digestion and absorption from a test meal in humans: a randomized, placebo-controlled crossover study Green tea is known worldwide for its beneficial effects on human health. However, objective data evaluating this influence in humans is scarce. The aim of the study was to assess the impact of green tea extract (GTE) on starch digestion and absorption. ...

Supplementing with the RIght Dietary Nutrients Presented by Thomas G. Guilliams, Ph.D.The popularity of dietary supplementation continues to grow. It is the foundation of the health-promoting strategies o...

Improve blood circulation with the following:

Supporting good microcirculation, or blood flow through the small blood vessels and capillaries, is vital to maintain healthy cardiovascular function and endothelial integrity. Kerry Bone’s 5 point dietary plan for microcirculation is an easy and sustainable way to do this:

1. Boost dietary nitrate intake with green leafy vegetables and beets daily
2. Increase cocoa intake with 2 squares of dark chocolate daily
3. Increase berry anthocyanin intake with half a punnet of blueberries, raspberries, blackberries or strawberries daily
4. Enjoy 1 clove of raw crushed garlic daily
5. Increase intake of herbs and spices, especially ginger, turmeric and green tea- up to 4 cups daily

The health benefits of red wine and dark chocolates:)

Are there any Food Components that can aid in Weight Loss and Insulin Resistance? **This post was written under the influence of red wine**. Keep on reading. If you embarked on your weight loss journey, are trying to decrease your incidence of diabetes and heart disease, or simply wanting to stay healthy and prevent chronic diseases, there are indeed food components that can help...

An alternative to Antibiotic treatment for the eradication of H.Pylori.

Successful Eradication of Helicobacter pylori With Over-the-counter Products Abstract Helicobacter pylori overgrowth in the gastrointestinal tract is a contributor to the formation of gastric ulcers, gastric cancer, and a unique lymphoma involving the gut mucosa (mucosal-associated lymphatic tissue lymphoma). Extragastric conditions, such as rashes, joint pain, and autoimmun...

Are Metabolic diseases a function of mitochondrial inflexibility? How can certain food components help mitigate this?

Effect of Dietary Bioactive Compounds on Mitochondrial and Metabolic Flexibility Metabolic flexibility is the capacity of an organism to adequately respond to changes in the environment, such as nutritional input, energetic demand, etc. An important player in the capacity of adaptation through different stages of metabolic demands ...

Women's risk of heart disease is increased after menopause, due to hormonal and metabolic changes. It is crucial to intervene during (or prior to) the Menopause transition period in order to mitigate these effects and prevent heart disease. Diet and lifestyle changes are a MAJOR contributor to such intervention and prevention, and the sooner- the better.

Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention: A Scientific Statement From the American Heart Association Cardiovascular disease (CVD) is the leading cause of death in women, who have a notable increase in the risk for this disease after menopause and typically develop coronary heart disease several year

Zinc Supplements for Covid Prevention? Read to find out.

Do I need to take a Zinc Supplement to prevent or attenuate the symptoms of Covid-19? This post is inspired by one of the questions posted on the forum regarding Zinc and the current Covid pandemic. Zinc has been heavily promoted as a good supplement to take to prevent catching Covid. But is there a real basis for it and if so, how much should one take? Zinc is an essential mineral t...

Should you take a Zinc supplement to prevent or attenuate the symptoms of Covid-19?
read my response here;)

Forum | Gal's Nutrition Pearls

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852744/
High Magnesium in the diet is linked to lower risk of Cardiovascular disease (CVD) by protecting endothelial function (the walls of the blood vessels). Are you getting enough Magnesium in your diet? This articles lists the foods that are rich in Magnesium. Some may consider adding a magnesium supplement if their diet supply is not enough or due to lower amounts of magnesium in the soil, which affects magnesium levels in plant based foods. Interestingly, magnesium deficiency is linked to migraines, and migraines are an early symptom of endothelial dysfunction.

Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies Magnesium (Mg) is an essential dietary element for humans involved in key biological processes. A growing body of evidence from epidemiological studies, randomized controlled trials (RCTs) and meta-analyses have indicated inverse associations between ...

Magnesium may show promise in alleviating migraines. In this article, Magnesium Citrate was used with promising results. Remember tho that Magnesium in high doses (in supplement form) can be dangerous to some (people with kidney disease for example) and my advise to those who take it to not exceed 150-200 mg a day from supplements. Magnesium L-threonate seems a good option as well as it crosses the Blood Brain Barrier (BBB) thus potentially more potent as a treatment agent. Magnesium deficiency is also associated with depression.

Magnesium in headache Magnesium's role in migraine pathogenesis is well-described, with deficiencies known to promote cortical spreading depression, alter nociceptive processing and neurotransmitter release, and encourage the hyperaggregation of platelets, all major elements of migraine development. Research on magnesium...

ask me anything! (nutrition related:) on this link

Ask Anything | Gal's Nutrition Pear galgerynutrition1h agoHi! This forum is for you to ask me Nutrition related questions. I will do my best to answer your questions in a timely manner 🙂Reply0

a 3 minute read on my new blog:)

Are there any Supplements I can take for Depression? This post is for those who take a keen interest in learning a bit about how dietary supplements can be helpful in mitigating depression. Mental Health conditions in general, and depression in particular are far beyond the scope of this article, and it’s crucial to read anything with a watchful and...

PS (phosphatidylserine) and omega 3 in SSRI resistant depression.

The Effects of Phosphatidylserine and Omega-3 Fatty Acid-Containing Supplement on Late Life Depression Late life depression is often associated with a poor response to antidepressants; therefore an alternative strategy for therapy is required. Although several studies have reported that phosphatidylserine (PS) may be effective for late life depression ...

What is Inflammation, what is an inflamed brain and how is food related? Part 1.

Inflammation is a state whereby inflammatory substances (cytokines and chemokines) are produced by our immune system in response to foreign invaders (pathogens/ certain proteins/ viruses etc). When we think of foods for example, or food borne diseases, the first point of contact with our bloodstream is in our gut, specifically the small intestine, where these foreign invaders may cross the intestinal barrier, which links the insides of our digestive system to our bloodstream. Once our immune system has recognized these foreign invaders, an immune response begins, cytokines and chemokines are released and the cytokines travel the bloodstream, not just locally but they also reach the brain. Chemokines attract immune cells to the infected location, accounting for the local inflammation and pain. Cytokines reach the brain, and evoke an inflammatory response inside the brain by the release of cytokines from microglia (cells in the brain region). So, inflammation in the body= inflammation in the brain. In acute inflammation, such as the flu for example, this inflammation reaction in the brain makes us feel tired/fatigued/ uninterested in doing any activities other than resting and other behaviors which are called sickness behaviors. Interesting enough, these sickness behaviors have an evolutionary basis, which is to protect the sick from foraging, thus being an easy target for predators. But what happens in the brain when we have a chronic, ongoing inflammation? This will be in my next post😊

Evidence for the use of specific nutritional supplements in depression. I love papers which give us practical information but remember to always consult first with a health care professional who understands how to use or prescribe nutritional supplements (as not all are made equal) and knows of any possible drug-supplement interaction.

Major depressive disorder and nutritional medicine: a review of monotherapies and adjuvant treatments Abstract. A literature review was conducted to examine the evidence for nutritional interventions in depression. It revealed a number of significant conclusions

Fish Oil, Diet & ADHD in children

Impulsiveness in children with attention-deficit/hyperactivity disorder after an 8-week intervention with the Mediterranean diet and/or omega-3 fatty acids: A randomised clinical trial - PubMed An intake of 550mg EPA fatty acid and 225mg DHA fatty acid per day for 8 weeks is associated with less marked impulsive behaviour in children with ADHD. A Mediterranean diet may improve BIS scores, although our results are not conclusive in this population.

Food Emulsifiers are like a detergent to our Intestinal Mucosal Layer.

Food emulsifiers are added to many types of foods, to aid in their texture, mouthfeel, homogeneity and prolonged shelf life and stability. Emulsifiers are added when both oils and water mixtures are present, as the two don't mix. Think of droplets of oil in a glass of water, would you drink it? now add an emulsifier, which will act on the surface of the oil (or water) droplets, enabling the two to mix into one smooth texture. Mayonnaise, ice creams, store bought salad dressings are examples of foods with added emulsifiers. There is also a mechanical emulsifying action of mixing and shaking, but that will not stay permanently, so not fit for the food industry (fits when you make your own salad dressing or smoothie tho:). The problem with many emulsifiers, especially carrageenan, is that they destroy the healthy mucosal layer of the small intestine, that same layer which acts like a barrier to external (ingested) pathogens and proteins which should not cross the intestinal barrier into our bloodstream. Once a mucosal layer becomes permeable, these toxins and proteins will enter our bloodstream. Due to the large number of immune cells present right where the intestinal barrier and our bloodstream meets, these "foreign" substances will provoke an immune reaction which will increase inflammatory proteins and substances, not only locally, but that can travel the body via the bloodstream. This can have far reaching consequences that we may not always be aware of. For example, brain inflammation, a concept so widely used but not always understood by everyone, means increased inflammatory markers (namely interleukins, prostaglandins, TNF-alpha etc) that will disrupt normal neurotransmitter functions leading to change in our mental health and reactivity. Inflammation can also lead to a decrease in a brain protein called BDNF, which is responsible for brain development and plasticity (the ability to create new neurons as needed). This in turn may lead to cognitive decline. The relationship between our gut health and our brain health is so uncanny, that we should not overlook dietary implications in mental health disorders. This is by no means saying that the solution to mental health is all in the gut, this is simply saying: when presented with mental health challenges, one must also take a careful look into their diet as a way to help mitigate their mental health, and this could be a stand alone therapy or an adjunct to other mental health treatments.

Recipe 2 - Breakfast Eggs Professor Felice Jacka shows you how to make a nutritious and quick egg breakfast incorporating a good serve of veggies

Fascinating.

Professor Felice Jacka - Diet and Depression Professor Felice Jacka of the Food and Mood Centre at Deakin University presents a fascinating lecture on diet and mood. What should we be eating to give our...

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y

An Intervention Trial to test the effect of dietary intervention on adults with major depression

A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial) The possible therapeutic impact of dietary changes on existing mental illness is largely unknown. Using a randomised controlled trial design, we aimed to investigate the efficacy of a dietary improvement program for the treatment of major depressive episodes. ‘SMILES’ was a 12-week, parallel-gro...

What you eat CAN affect how you feel.

Association of Western and Traditional Diets With Depression and Anxiety in Women | American Journal of Psychiatry ObjectiveKey biological factors that influence the development of depression are modified by diet. This study examined the extent to which the high-prevalence mental disorders are related to habitu...

Coconut Chia Pudding | Eat! Gluten-Free Coconut Chia Pudding Votes: 0 Rating: 0 You: Rate this recipe! Share  |  Print Friendly Course Dessert, Grab & Go Cuisine Vegan Prep time 10Minutes Cook time Servings Serving Ingredients Pudding1/4 Cup Coco Libre Coconut Water1 Cup Coconut Milk2 Tablespoons Chia Seeds1 Teaspoon Vanilla ExtractTopp...

Can what we eat affect our mental health? Absolutely yes. There is a direct connection from the gut to the brain, which is bidirectional. This means that signals from our gut reach our brain and the brain also communicates with the gut. The communication channel happens via the vagus nerve, which literally spans the length of our digestive tract (beginning in our brain stem), and ends at the bladder. The vagus nerve allows for signals from the gut (metabolites of our microbiome, inflammatory agents as a response to antigens in foods, neurotransmitters which are produced in the gut (90% of our serotonin is produced in the gut!) and hormones) to reach our brain. The opposite is also true. neurotransmitters and chemicals produced in the brain reach the gut and affect our gut functions. This can go both ways. If you ever felt the effects of an anxious event in your gut- you understand the strong and direct connections. Also, you probably felt the effects of a calm reaction after a nice meal with just the right amounts of foods. If you feel angry sometimes after eating, this could be something you ate that now affects your mood as well. chemical messengers modulate whether blood flow to the gut is more "relaxed" or constricted, which directly affects digestive juices, enzymes and gut motility which then affect how we absorb our foods, and how quickly our food goes through our gut. To help you heal you mood, you may want to start healing your gut!! By doing so, you armor yourself with a better ability to withstand stressful events and deal with everyday life in a healthier way.
My first suggestion to you is clean up your eating by staying away as much as possible from junk food and highly processed foods. You may need to add some supplements and or amino acids (such as L-glutamine) to help with gut restoration and healing, but that is under the advise of a health professional who has knowledge in gut health. For further advise you are more than welcome to reach me:)

Magnesium is an essential mineral needed for many important bodily functions, including energy production, enzymatic stability, nerve and muscle function (especially of the heart muscle) and bone health. Magnesium is found in several food sources, the good ones being h**p seeds, pumpkin seeds, spinach, halibut, and some legumes. women need around 320 mg daily and men need around 450mg a day.
Unfortunately, in the western world, due to agricultural methods used in crops, the soil and plants themselves are becoming depleted of this essential mineral and we as humans need to ensure we are getting enough of it. Even subclinical magnesium deficiency is attributed to the development of some chronic health conditions such as cardiovascular disease (CVD), type 2 diabetes and even migraines headaches.
Supplementing with magnesium should be done with the advice of a knowledgeable health care professional and caution needs to be taken when taking large doses, as the Upper Limit (UL) set for supplemental magnesium is 350 mg a day.
Using the food approach first, adding foods high in Magnesium on a daily basis is advised and will prevent taking too much magnesium in the form of a supplement.

What is SIBO? SIBO is Small Intestinal Bacterial Overgrowth.
Gut Bacteria resides in both the small and large intestine, however when the numbers of commensal bacteria residing in the small intestines are larger than normal, this is called SIBO. Common symptoms include abdominal discomfort, bloating, cramping, worsening of symptoms after eating and more. The usual treatment for confirmed SIBO is a course of antibiotics but a study published in 2014 in Global Advances in Health and Medicine showed how specific Herbal Therapy was as good as the use of antibiotic for the treatment of SIBO, and even helped those who were non respondents to antibiotic treatment.
SIBO is confirmed in a Lactulose Breath Test.

Gal Gery- Nutritionist updated their website address.