Diet Science: Recent Episodes
Dee and Michael McCaffrey
Diet Science is a fun 7 to 8 minute weekly program with insights and straight scoops on today's health and diet issues from Dee McCaffrey, CDC. Dee is an Organic Chemist who lost 100 pounds, nearly half her body weight, and has kept it off for 20 years by staying away from processed foods. She's the author of The Science of Skinny, released by Perseus June 2012, and The Science of Skinny Cookbook, which was released December 2014.
Often mistaken for Type 2 diabetes, Type 1.5 diabetes, also known as Latent Autoimmune Diabetes in Adults (LADA), is an autoimmune form of diabetes that develops gradually in adulthood. Listen in this week as Dee explains what makes LADA unique, why it is so often misdiagnosed, and how understanding insulin, insulin resistance, proper diagnosis, and a nutrient-dense diet can empower you to take charge of your health.
Reference:
Ravikumar, V., Ahmed, A., & Anjankar, A. (2023). A review on Latent Autoimmune Diabetes in Adults. Cureus, 15(10), e47915. https://doi.org/10.7759/cureus.47915
Encased in a black shell that resembles a minature avocado lies the powerful pili nut, a type of tropical tree nut indigenous to the Philippines. Listen in this week as Dee delves into the nutritional profile of this amazing tropical nut and why you may want to make it your next pantry staple.
Reference:
Millena, C. G., & Sagum, R. S. (2018). Philippine pili (Canarium ovatum, Engl.) varieties as source of essential minerals and trace elements in human nutrition. Journal of Food Composition and Analysis, 69, 53–61. https://doi.org/10.1016/j.jfca.2018.02.008
This week, Dee dives into the recently released Environmental Working Group's (EWG) 2025 Shopper's Guide to Pesticides in Produce, commonly known as "The Dirty Dozen and Clean Fifteen Lists", with a spotlight on blackberries—a new addition to the Dirty Dozen list, coming in at number ten. Listen in as Dee explains why blackberries made the list for the first time this year, and delves into the other produce items on both the Dirty Dozen and Clean 15 Lists to help you make safer, cleaner decisions for your plate and your health.
References:
Blackberries: Dirty Dozen newcomer. (2025, June 11). Environmental Working Group. https://www.ewg.org/foodnews/blackberries.php?
Get a downloadable copy of the EWG's 2025 Shopper's Guide to Pesticides in Produce (Dirty Dozen & Clean 15 Lists): https://www.ewg.org/foodnews/
In a groundbreaking new study, researchers have developed a blood and urine test capable of identifying how much ultra-processed food is in your diet. By analyzing metabolites—chemicals produced as the body breaks down food—researchers can now distinguish between individuals who consume high amounts of ultra-processed foods and those who eat little to none. Listen in this week as Dee discusses the details of this study and how the test works, what it means for the future of nutrition research and personalized nutrition, and how it could help guide healthier food choices.
Reference:
Abar, L., Steele, E. M., Lee, S. K., Kahle, L., Moore, S. C., Watts, E., O’Connell, C. P., Matthews, C. E., Herrick, K. A., Hall, K. D., O’Connor, L. E., Freedman, N. D., Sinha, R., Hong, H. G., & Loftfield, E. (2025). Identification and validation of poly-metabolite scores for diets high in ultra-processed food: An observational study and post-hoc randomized controlled crossover-feeding trial. PLoS Medicine, 22(5), e1004560. https://doi.org/10.1371/journal.pmed.1004560
From its impressive nutritional profile to its role in blood sugar balance and gut health, sorghum just might be the next superfood you’ve never heard of. Listen in this week as Dee digs into the ancient grain that’s quietly stealing the spotlight in modern nutrition. Whether you're curious about how to cook it, bake with it, or just want to diversify your plate—Dee lays it all out for you.
Reference:
Stefoska-Needham A. (2024). Sorghum and health: An overview of potential protective health effects. Journal of Food Science, 89(S1), A30–A41. https://doi.org/10.1111/1750-3841.16978
The results of a new study shows that consumption of polyphenols in certain foods--known as methyl adaptogens--can turn back your biological clock. Listen in this week as Dee discusses the study and reveals the short list of common foods that literally help you age better from the inside out.
Reference:
Villanueva, J. L., Vita, A. A., Zwickey, H., Fitzgerald, K., Hodges, R., Zimmerman, B., & Bradley, R. (2025). Dietary associations with reduced epigenetic age: a secondary data analysis of the methylation diet and lifestyle study. Aging. https://doi.org/10.18632/aging.206240
A new study shows that a specific blend of cocoa and carob powder improves metabolic health markers in people with Type 2 diabetes. Listen in this week as Dee discusses the study, the specific ratio of cocoa to carob used in the study, and how this delicious duo offers a new strategy for supporting blood sugar balance.
Reference:
Villalva, M., García-Díez, E., Del Carmen López De Las Hazas, M., Lo Iacono, O., Vicente-Díez, J. I., García-Cabrera, S., Alonso-Bernáldez, M., Dávalos, A., Martín, M. Á., Ramos, S., & Pérez-Jiménez, J. (2025). Cocoa-carob blend acute intake modifies miRNAs related to insulin sensitivity in type 2 diabetic subjects: A randomised trial. Food & Function, 2025(8), 3211–3226. https://pubs.rsc.org/en/content/articlelanding/2025/fo/d4fo04498c
Groundbreaking new research challenges conventional beliefs about cholesterol and heart disease. A one-year prospective study of 100 metabolically healthy adults following a long-term ketogenic diet found no correlation between extremely high LDL cholesterol and the progression of coronary artery disease. Listen in this week as Dee explains the study, the importance of personalized risk assessment, why cardiac imaging might matter more than cholesterol levels alone, and what this means for patients, practitioners, and the future of cardiovascular health.
Reference:
Soto-Mota, A., Norwitz, N. G., Manubolu, V. S., Kinninger, A., Wood, T. R., Earls, J., Feldman, D., & Budoff, M. (2025). Plaque begets plaque, ApoB does not. JACC Advances, 101686. https://doi.org/10.1016/j.jacadv.2025.101686
If you’re struggling with fatigue, chronic constipation, weight gain, or weight loss resistance, an underactive thyroid could be the hidden cause. Listen in this week as Dee explains how the thyroid gland plays a big part in regulating metabolism, digestion, and energy, and the role of diet and lifestyle in treating the root cause of thyroid hormone imbalance.
Work with Dee: https://deemccaffrey.com/
Beef tallow, aka rendered beef fat, was once a staple in American home cooking and fast-food kitchens throughout much of the 20th century. Though it declined in popularity due to concerns over its saturated fat content, it’s now making a comeback. Listen in this week as Dee breaks down the sizzling truth about beef tallow—its nutritional perks, potential pitfalls, and whether it earns a spot in a healthy diet.
Reference:
Limmatvapirat, C. (2020). Beef tallow consumption and health. The Journal of Chulabhorn Royal Academy, 1(2), 16–34. https://he02.tci-thaijo.org/index.php/jcra/article/view/222030
In March 2011, Processed-Free America (aka Center for Processed-Free Living) submitted arguments against artificial food coloring to the United States Center for Food Safety and Applied Nutrition. Now, 14 years later, the country is starting to pay attention. Listen in this week as Dee discusses the recent ban on 7 food dyes in West Virginia, and similar proposed bans in 23 other states. She explores the science behind artificial colorings, the potential effects on behavior and health that led to this decision, and tips on how to avoid artificial colors in your diet.
References:
Link to Processed-Free America's arguments against artificial food colors: https://processedfreeamerica.org/center-submits-arguments-against-artificial-food-coloring/
Rogers, K. (2025, March 29). Over half of US states are trying to eliminate food dyes. Here’s what you can do now. CNN Health. https://www.cnn.com/2025/03/29/health/food-dye-bans-states-wellness/index.html
Here's the link to Dee's book The Science of Skinny (the chapter she was referring to is Chapter 7: Food Chemistry Gone Mad): https://amzn.to/426Bwdu
A staple of the Native American diet for centuries, Red Cactus Pears are packed with incredible health benefits. Listen in this week as Dee discusses why this small, watermelon-like fruit is a true superfood, and how to incorporate it into your meals.
Reference:
Giraldo-Silva, L., Ferreira, B., Rosa, E., & Dias, A. C. P. (2023). Opuntia ficus-indica fruit: A systematic review of its phytochemicals and pharmacological activities. Plants, 12(3), 543. https://pmc.ncbi.nlm.nih.gov/articles/PMC9919935/
Link to Red Cactus Pear Fact Sheet: https://www.friedas.com/wp-content/uploads/2012/03/CactusPearsFactSheetNL.pdf
Known as the "universal antioxidant," alpha-lipoic acid (ALA) is a powerhouse for fighting oxidative stress and supporting overall health. Listen in this week as Dee explores how ALA helps combat diabetes, heart disease, Alzheimer’s, fatty liver, and more—plus, why it’s essential for your metabolism!
Reference:
Salehi, B., Berkay Yılmaz, Y., Antika, G., Boyunegmez Tumer, T., Fawzi Mahomoodally, M., Lobine, D., Akram, M., Riaz, M., Capanoglu, E., Sharopov, F., Martins, N., Cho, W. C., & Sharifi-Rad, J. (2019). Insights on the use of α-lipoic acid for therapeutic purposes. Biomolecules, 9(8), 356. https://pmc.ncbi.nlm.nih.gov/articles/PMC6723188/
Link to purchase Alpha Lipoic Acid: https://amzn.to/43FqMFh
Microplastics are tiny plastic particles—smaller than a grain of sand—shed from bottles, bags, tires, synthetic fabrics, and even cosmetics. Linked to obesity, diabetes, heart disease, Alzheimer’s, and cancer, these invisible invaders are everywhere. Listen in this week as Dee shares nutrition and detox strategies to help clear them from your body.
Reference:
Marfella, R., Prattichizzo, F., Sardu, C., Fulgenzi, G., Graciotti, L., Spadoni, T., D’Onofrio, N., Scisciola, L., La Grotta, R., Frigé, C., Pellegrini, V., Municinò, M., Siniscalchi, M., Spinetti, F., Vigliotti, G., Vecchione, C., Carrizzo, A., Accarino, G., Squillante, A., . . . Paolisso, G. (2024). Microplastics and nanoplastics in atheromas and cardiovascular events. New England Journal of Medicine, 390(10), 900–910. https://www.nejm.org/doi/10.1056/NEJMoa2309822
Could eating a simple bowl of grapes be the key to stronger muscles? A groundbreaking study says yes—especially in aging women. Listen in this week as Dee discusses the findings of this new research ane explores how the 1,600 natural compounds in grapes work together to support lean muscle mass, why these findings matter for healthy aging, and what it could mean for yyour health.
Reference:
Dave, A., Park, E., Piya, S., & Pezzuto, J. M. (2025). Long-term dietary consumption of grapes alters phenotypic expression in skeletal muscle of aged male and female mice. Foods, 14(4), 695. https://doi.org/10.3390/foods14040695
Could your breakfast choice set the tone for sharper thinking all day long? A new study says yes, especially if your breakfast includes walnuts. Listen in this week as Dee breaks down the science behind this brain-boosting nut and how you can easily incorporate it into your diet for lasting cognitive benefits.
Reference:
Bell, L., Dodd, G. F., Jeavons, M., Fisher, D. R., Whyte, A. R., Shukitt-Hale, B., & Williams, C. M. (2025). The impact of a walnut-rich breakfast on cognitive performance and brain activity throughout the day in healthy young adults: A crossover intervention trial. Food & Function. https://doi.org/10.1039/d4fo04832f
Link to Dee's Breakfast Recipe: https://processedfreeamerica.org/10625-2/
A recent study suggests that long-term yogurt consumption, which typically contains a genus of probiotic Bifidobacterium, is associated with a 20% decreased incidence of colorectal cancer. Listen in this week as Dee explains how Bifidobacterium works in the gut, why it may protect against the formation of tumors, and how much yogurt you need to eat each week to get the same amount reported in the study.
References:
Ugai, S., Liu, L., Kosumi, K., Kawamura, H., Hamada, T., Mima, K., Arima, K., Okadome, K., Yao, Q., Matsuda, K., Zhong, Y., Mizuno, H., Chan, A. T., Garrett, W. S., Song, M., Giannakis, M., Giovannucci, E. L., Zhang, X., Ogino, S., & Ugai, T. (2025). Long-term yogurt intake and colorectal cancer incidence subclassified by Bifidobacterium abundance in tumor. Gut Microbes, 17(1). https://www.tandfonline.com/doi/full/10.1080/19490976.2025.2452237
Link to Probiotics: https://amzn.to/41jCNyP
February is Heart Health Month, making it the perfect time to explore the power of nutrition to naturally lower high blood pressure. Listen in this week as Dee discusses the research showing how adding one or more of three powerhouse red juices--beet juice, tomato juice, and pomegranate juice--to your diet can help keep your blood pressure in check and support overall cardiovascular health.
References: Benjamim, C. J. R., Porto, A. A., Valenti, V. E., Sobrinho, A. C. D. S., Garner, D. M., Gualano, B., & Bueno Júnior, C. R. (2022). Nitrate derived from beetroot juice lowers blood pressure in patients with arterial hypertension: A systematic review and meta-analysis. Frontiers in Nutrition, 9, 823039. https://doi.org/10.3389/fnut.2022.823039
Odai, T., Terauchi, M., Okamoto, D., Hirose, A., & Miyasaka, N. (2019). Unsalted tomato juice intake improves blood pressure and serum low‐density lipoprotein cholesterol level in local Japanese residents at risk of cardiovascular disease. Food Science & Nutrition, 7(7), 2271–2279. https://doi.org/10.1002/fsn3.1066
Sahebkar, A., Ferri, C., Giorgini, P., Bo, S., Nachtigal, P., & Grassi, D. (2016). Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Pharmacological Research, 115, 149–161. https://doi.org/10.1016/j.phrs.2016.11.018
Acetylcholine enhances memory, focus, and muscle function, earning its reputation as a natural nootropic. But, as we age, the body's ability to produce it declines, potentially impacting brain health and physical performance. Listen in this week as Dee explains how acetylcholine is made in the body, and practical ways to boost its production through diet and supplementation.
Reference:
Nakazaki, E., Mah, E., Sanoshy, K., Citrolo, D., & Watanabe, F. (2021). Citicoline and memory function in healthy older adults: A randomized, double-blind, placebo-controlled clinical trial. Journal of Nutrition, 151(8), 2153–2160. https://www.sciencedirect.com/science/article/pii/S002231662200267X?via%3Dihub
Link to purchase choline supplement: https://amzn.to/40Mmg6c
A century ago, goiters resulting from iodine deficiency were rampant in people living in inland states from Appalachia and the Great Lakes to the northwest United States---an area that came to be known as the "goiter belt." Iodized salt solved that problem. But now iodine deficiency and goiters are making a comeback in the U.S. Listen in this week as Dee discusses why this is happening and how to ensure you get enough iodine in your diet without iodized salt.
Reference:
Hatch-McChesney, A., & Lieberman, H. R. (2022). Iodine and iodine deficiency: A comprehensive review of a re-emerging issue. Nutrients, 14(17), 3474. https://pmc.ncbi.nlm.nih.gov/articles/PMC9459956/
Link to Purchase Gourmet Seaweed Seasoning Salt: https://tinyurl.com/gourmetseasoningsalt
In response to a 2022 color additive petition from consumer advocacy groups, the FDA has finally put a ban on the use of food dye no. 3, a synthetic food coloring linked to health risks like hyperactivity and cancer. Listen in this week as Dee discusses this long-overdue decision and what it means for your health.
Reference:
U.S. Food and Drug Administration. (2025, January 15). FDA to revoke authorization for the use of red no. 3 in food and ingested drugs. https://www.fda.gov/food/hfp-constituent-updates/fda-revoke-authorization-use-red-no-3-food-and-ingested-drugs
Link to our petition against this additive in 2011:
https://processedfreeamerica.org/center-submits-arguments-against-artificial-food-coloring/
Celery root (aka celeriac) is an underrated vegetable with big health benefits Listen in this week as Dee explores what makes celery root special, from how it grows and what it tastes like to its impressive nutrition profile. She'll also share the best ways to prepare it, how it differs from celery stalks, and why it deserves a spot in your kitchen.
Link to Celery Root Mash Recipe: https://www.simplyrecipes.com/recipes/celery_root_mash/
Reference:
Varotariya, K., & Selvakumar, R. (2023). Celeriac: The unsung vegetable. Department of Agriculture Development & Farmers’ Welfare, Farm Information Bureau, Government of Kerala, 10(11).
https://www.researchgate.net/publication/379759363_Celeriac_The_unsung_Vegetable
In the midst of cold and flu season, zinc is a powerhouse mineral essential for a strong immune system. It is also important for wound healing, testosterone production, and even your sense of taste and smell. Listen in this week as Dee dives into everything you need to know to harness the benefits of zinc, from the top food sources, best types of zinc supplements, and strategies to boost absorption.
Reference:
Kiouri, D. P., Tsoupra, E., Peana, M., Perlepes, S. P., Stefanidou, M. E., & Chasapis, C. T. (2023). Multifunctional role of zinc in human health: An update. Experimental and Clinical Sciences Journal, 22, 809–827. https://pmc.ncbi.nlm.nih.gov/articles/PMC10539547/
Link to purchase zinc picolinate supplement: https://amzn.to/4h4feiB
Two studies published in the same week reveal how seed oils like canola, corn, soy and cottonseed may increase inflammation, creating a pathway for cancer to thrive. On the flip side, omega-3-rich fish oils show promise in reducing inflammation and bolstering the immune system. Listen in this week as Dee discusses the science behind these findings and their potential impact on your health.
References:
Aronson, W. J., Grogan, T., Liang, P., Jardack, P., Liddell, A. R., Perez, C., Elashoff, D., Said, J., Cohen, P., Marks, L. S., & Henning, S. M. (2024). High omega-3, low omega-6 diet with fish oil for men with prostate cancer on active surveillance: The CAPFISH-3 randomized clinical trial. Journal of Clinical Oncology, JCO2400608. Advance online publication. https://doi.org/10.1200/JCO.24.00608
Soundararajan, R., Maurin, M. M., Rodriguez-Silva, J., Upadhyay, G., Alden, A. J., Gowda, S. G. B., Schell, M. J., Yang, M., Levine, N. J., Gowda, D., Sundaraswamy, P. M., Hui, S., Pflieger, L., Wang, H., Marcet, J., Martinez, C., Bennett, R. D., Chudzinski, A., Karachristos, A., . . . Yeatman, T. J. (2024). Integration of lipidomics with targeted, single cell, and spatial transcriptomics defines an unresolved pro-inflammatory state in colon cancer. Gut, gutjnl-332535. https://doi.org/10.1136/gutjnl-2024-332535
Peeling Back the Benefits: The Wonders of Banana Peel Flour
Most people discard banana peels and only eat the fruit inside. However, research shows that the peels of bananas have many health benefits when dried and ground into flour. Listen in this week as Dee discusses this sustainable, nutrient-rich flour and some creative ways to incorporate banana peel flour into your recipes while reducing food waste and supporting a healthier lifestyle.
Reference:
Shafi, A., Ahmad, F., & Mohammad, Z. H. (2022). Effect of the addition of banana peel flour on the shelf life and antioxidant properties of cookies. ACS Food Science & Technology, 2(8), 1355–1363. https://doi.org/10.1021/acsfoodscitech.2c00159
It is widely known that episodes of high stress, even short ones, temporarily impair artery function. To make things worse, people often eat high-fat foods in times of stress, which puts more stress on the cardiovascular system. Listen in this week as Dee discusses a study showing how drinking a special kind of cacao drink may be the antidote to the cardio impacts of high stress and high fat meals.
Reference:
Baynham, R., Veldhuijzen van Zanten, J. J. C. S. V., & Rendeiro, C. (2024). Cocoa flavanols rescue stress-induced declines in endothelial function after a high-fat meal, but do not affect cerebral oxygenation during stress in young, healthy adults. Food & Function, 15(23), 11472–11490. https://pubs.rsc.org/en/content/articlelanding/2024/fo/d4fo03834g
Why do people regain weight more quickly than expected after successfully losing it? Research shows that once someone has been overweight or obese, the genes in their fat cells undergo changes, creating a "memory" of the overweight state. This makes it easier for the body to return to that state. Listen in this week as Dee discusses this fascinating research, and what it means for long term weight loss maintenance.
Reference:
Hinte, L. C., Castellano-Castillo, D., Ghosh, A., Melrose, K., Gasser, E., Noé, F., Massier, L., Dong, H., Sun, W., Hoffmann, A., Wolfrum, C., Rydén, M., Mejhert, N., Blüher, M., & Von Meyenn, F. (2024). Adipose tissue retains an epigenetic memory of obesity after weight loss. Nature, (2024). https://www.nature.com/articles/s41586-024-08165-7
Reducing sugar intake not only protects you from the negative effects of overconsumption but also offers surprising benefits that you can experience quickly. Listen in this week as Dee discusses which conditions can be improved by reducing sugar—and what you can do to start limiting your sugar intake today.
Reference:
Austin, D. (2024, November 18). Giving up sugar can change your body for the better—within days. National Geographic. https://www.nationalgeographic.com/science/article/health-benefits-of-reducing-sugar
A promising change for the USDA's 2025 Dietary Guidelines to suggest limiting or avoiding ultra-processed foods has been dashed. A scientific advisory committee has declared there is not enough evidence to recommend avoiding them. Listen in this week as Dee discusses how they came to their conclusion, and why she and many experts disagree with it.
Reference:
Callahan, A. (2024, November 14). Why the next dietary guidelines might not tackle ultraprocessed foods. The New York Times. https://www.nytimes.com/2024/11/06/well/eat/ultraprocessed-foods-dietary-guidelines.html
While its caffeine content is known for improving cognitive function, the true heroes of coffee are its antioxidants and polyphenols. These compounds may help to ward off or reverse many chronic conditions, proving coffee to be more than just an energizing beverage.Listen in this week as Dee discusses how your morning brew might be contributing to your health in surprising ways!
Reference:
Kolb, H., Kempf, K., & Martin, S. (2020). Health effects of coffee: Mechanism unraveled?. Nutrients, 12(6), 1842. https://pmc.ncbi.nlm.nih.gov/articles/PMC7353358/
Does beer have a secret superpower? Research shows that moderate, mindful beer enjoyment might be a little healthier than you think. Listen in this week as Dee discusses the research showing the health benefits of the bitter acids and polyphenols found in the compounds that also give beer its flavor and aroma.
Reference:
Carbone, K., & Gervasi, F. (2022). An updated review of the genus Humulus: A valuable source of bioactive compounds for health and disease prevention. Plants, 11(24), 3434. https://pmc.ncbi.nlm.nih.gov/articles/PMC9782902/
Air fryers have become a popular kitchen tool, and they're generally considered a safer way to create a crispy texture to foods than deep frying, but they do still pose some health risks. Listen in this week as Dee offers valuable insights on the pros and cons of preparing food in an air fryer.
Reference:
De Oliveira, V. S., Viana, D. S. B., Keller, L. M., De Melo, M. T. T., Mulandeza, O. F., Barbosa, M. I. M. J., Júnior, J. L. B., & Saldanha, T. (2024). Impact of air frying on food lipids: Oxidative evidence, current research, and insights into domestic mitigation by natural antioxidants. Trends in Food Science & Technology, 147, 104465. https://www.sciencedirect.com/science/article/abs/pii/S0924224424001419
'Tis the season for pumping up immune health with pumpkin seeds! Listen in this week as Dee explains the differences between green pumpkin seeds (also known as pepitas) and white pumpkins seeds, and howi Incorporating pumpkin seeds into your diet can give your immune system a natural boost and help your body stay resilient.
Reference:
Hussain, A., Kausar, T., Sehar, S., Sarwar, A., Quddoos, M. Y., Aslam, J., Liaqat, A., Siddique, T., An, Q. U., Kauser, S., Rehman, A., & Nisar, R. (2023). A review on biochemical constituents of pumpkin and their role as pharma foods; A key strategy to improve health in post COVID 19 period. Food Production, Processing and Nutrition, 5(1), 22. https://pmc.ncbi.nlm.nih.gov/articles/PMC10030350/
Grounding, also known as earthing, is a simple concept that involves connecting the human body with the energy naturally present in the earth. Listen in this week as Dee dives into the science behind its potential health benefits. Learn what earthing is, how it works, and why it may help reduce inflammation, improve sleep, and support overall well-being.
References:
Oschman, J. L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research, 8, 83–96. https://doi.org/10.2147/JIR.S69656
Sinatra, S. T., Sinatra, D. S., Sinatra, S. W., & Chevalier, G. (2023). Grounding - The universal anti-inflammatory remedy. Biomedical Journal, 46(1), 11–16. https://doi.org/10.1016/j.bj.2022.12.002
There is scant scientific evidence that compounds found in nightshade vegetables—such as tomatoes, potatoes, peppers, and eggplants—aggravate the pain and inflammation of arthritis. However, some people with arthritis feel that eating nightshades make their condition worse...and decades of research by a horticulture professor at Rutgers University may explain why. Listen in this week as Dee dives into the science behind the connection and examines whether nightshades truly contribute to inflammation and joint pain.
References:
Childers N.F., & Margoles M.S. (1993). An apparent relation of nightshades
(Solanaceae) to arthritis. Journal of Neurological and Orthopedic Medical
Surgery, 12, 227-231.
Krasowski, M. D., McGehee, D. S., & Moss, J. (1997). Natural inhibitors of cholinesterases: Implications for adverse drug reactions. Canadian Journal of Anaesthesia, 44(5 Pt 1), 525–534. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2877586/
Unlike cow milk, camel milk has low levels of lactose, fat, and cholesterol, and is naturally non allergenic. Once only available in the middle east and Africa, farmers in the U.S. are now supplying this nutritious mil to Americans. Listen in this week as Dee explores its unique nutritional profile, including essential vitamins, minerals, and its potential to boost immunity and improve digestion.
References:
Ombarak, R. A., Hussein, E. O. S., Suliman, G., Alhimaidi, A. R., Ammari, A. A., Ba-Awadh, H., Taha, A. E., El-Tarabily, K. A., & Abd El-Hack, M. E. (2021). Nutritional, antimicrobial and medicinal properties of camel’s milk: A review. Saudi Journal of Biological Sciences, 28(5), 3126–3136. https://doi.org/10.1016/j.sjbs.2021.02.057
The FDA required food manufacturers to remove artificial trans fats from their products by June 18, 2018, due to their negative impact on health. Despite the ban, consumers should still be cautious of foods containing trans fats due to ingredients like mono- and diglycerides, which are not regulated as trans fats. Listen in this week as Dee discusses what mono- and diglycerides are, and why they are a concern for your health.
References:
Kalmus, S. (n.d.). What is bad about mono- & diglycerides? Livestrong.com. https://www.livestrong.com/article/445850-what-is-bad-about-mono-diglycerides/
Sellem, L., Srour, B., Javaux, G., Chazelas, E., Chassaing, B., Viennois, É., Debras, C., Salamé, C., Druesne-Pecollo, N., Esseddik, Y., De Edelenyi, F. S., Agaësse, C., De Sa, A., Lutchia, R., Louveau, E., Huybrechts, I., Pierre, F. H., Coumoul, X., Fezeu, L. K., . . . Touvier, M. (2023). Food additive emulsifiers and risk of cardiovascular disease in the NutriNet-Santé cohort: Prospective cohort study. BMJ, 382, e076058. https://doi.org/10.1136/bmj-2023-076058
Apeel is an edible coating made of fatty acids that is used on apples and other produce, both conventional and organically grown, designed to extend their shelf life, but there's no label on the produce to let you know it's there. How concerned should you be? Listen in this week as Dee discusses what Apeel is, why the fatty acids it's made of may be a concern, and where you can find produce not coated with Apeel.
References:
Apeel. (2024). Product information. https://www.apeel.com/product-information
Cornucopia Institute. (2023, August 9). Apeel and edible coatings: Your questions answered. https://www.cornucopia.org/2023/07/apeel-and-edible-coatings-your-questions-answered/
Get the free Apeel Wallet Guide: https://greensmoothiegirl.com/apeel/
A recent study found that dark chocolate and other cocoa products are contaminated with lead and cadmium, two neurotoxic metals associated with cancer, chronic diseases, and reproductive or developmental issues, especially in children. Surprisingly, even organic dark chocolate, grown with fewer pesticides, was found to have some of the highest concentrations of these harmful metals. Listen in this week as Dee discusses the findings of the study and whether it's still possible to enjoy the health benefits of dark chocolate.
References:
Hands, J. M., Anderson, M. L., Cooperman, T., Balsky, J. E., & Frame, L. A. (2024). A multi-year heavy metal analysis of 72 dark chocolate and cocoa products in the USA. Frontiers in Nutrition, 11. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1366231/full
A new review study involving over 55,000 people showed that those who chose specific foods while following a Mediterranean Style Diet were less likely to contract Covid-19. Listen in this week as Dee discusses the findings of the study and which foods were the most effective at warding off the virus.
References:
Halim, C., Howen, M., Fitrisubroto, A. a. N. B., Pratama, T., Harahap, I. R., Ganesh, L. J., & Siahaan, A. M. P. (2024). Relevance of Mediterranean diet as a nutritional strategy in diminishing COVID-19 risk: A systematic review. PLoS ONE, 19(8), e0301564. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0301564
A recent study suggests that a low-fat vegan diet is more effective than a Mediterranean diet for reducing inflammation and promoting weight loss. Listen in this week as Dee discusses the methodology and results of the study, and what they mean for your health.
References:
Kahleova, H., Znayenko-Miller, T., Motoa, G., Eng, E., Prevost, A., Uribarri, J., Holubkov, R., & Barnard, N. D. (2024). Dietary advanced glycation end-products and their associations with body weight on a Mediterranean diet and low-fat vegan diet: A randomized, cross-over trial. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1426642
The AGE Conundrum: Are Your Favorite Foods Harming You?
Advanced Glycation End Products (AGEs) are harmful compounds lurking in everyday foods that have been linked to inflammation, Alzheimer's, diabetes, heart disease, and kidney disease. Listen in this week as Dee explains what foods AGE's are found in and how you can avoid their harmful effects.
References:
Uribarri, J., Woodruff, S., Goodman, S., Cai, W., Chen, X., Pyzik, R., Yong, A., Striker, G. E., & Vlassara, H. (2010). Advanced glycation end products in foods and a practical guide to their reduction in the diet. Journal of the American Dietetic Association, 110(6), 911–16.e12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/
Erythritol is a common sweetener used in baked goods, beverages, gum, and candy, and is often found in keto-friendly and other reduced-sugar products. However, recent research suggests that consuming even typical amounts of erythritol may elevate the risk of blood clots and cardiovascular events, such as heart attacks and strokes. Listen in this week as Dee explores the findings of this study and why erythritol might not be the safest option for reducing sugar intake.
References:
Cleveland Clinic. (2024, August 8). Cleveland Clinic study adds to increasing evidence that sugar substitute erythritol raises cardiovascular risk. https://newsroom.clevelandclinic.org/2024/08/08/cleveland-clinic-study-adds-to-increasing-evidence-that-sugar-substitute-erythritol-raises-cardiovascular-risk
Witkowski, M., Wilcox, J., Province, V., Wang, Z., Nemet, I., Tang, W. W., & Hazen, S. L. (2024). Ingestion of the non-nutritive sweetener erythritol, but not glucose, enhances platelet reactivity and thrombosis potential in healthy volunteers. Arteriosclerosis Thrombosis and Vascular Biology. https://doi.org/10.1161/atvbaha.124.321019. Retrieved from https://www.ahajournals.org/doi/epdf/10.1161/ATVBAHA.124.321019
A new study published in the Journal of the American Heart Association explores the effects of extra virgin olive oil (EVOO) on cholesterol and heart health. Researchers found that both high and low usage of EVOO in the diet were linked to reductions in LDL-C, the "bad" cholesterol associated with heart disease. But during a 4-week carryover period, an interesting twist was revealed. Listen in this week as Dee discusses the results of the study, it's pros and cons, and how it could impact your health.
Reference:
Krenek, A. M., Mathews, A., Guo, J., Courville, A. B., Pepine, C. J., Chung, S. T., & Aggarwal, M. (2024). Recipe for heart health: A randomized crossover trial on cardiometabolic effects of extra virgin olive oil within a whole‐food plant‐based vegan diet. Journal of the American Heart Association, 13(15), e035034. https://www.ahajournals.org/doi/10.1161/JAHA.124.035034
Monch Monch is a revolutionary, tasteless powder that you mix with water before meals to block sugar absorption and minimize insulin and glucose spikes from refined carbs. But does it really work? Listen in this week as Dee explains what Monch Monch is, how it impacts your health, and whether it's right for you.
Learn more about Monch Monch: https://www.monchmonch.shop/pages/science
A new study reveals how the frequency of your bowel movements could be an important indicator of your long-term health. Infrequent poopers showed signs of decreased kidney function, while those who went more often than average exhibited signs of impaired liver function. Listen in this week as Dee explains why the type and frequency of your bowel movements can affect your health well beyond the gut.
References:
Johnson-Martínez, J. P., Diener, C., Levine, A. E., Wilmanski, T., Suskind, D. L., Ralevski, A., Hadlock, J., Magis, A. T., Hood, L., Rappaport, N., & Gibbons, S. M. (2024). Aberrant bowel movement frequencies coincide with increased microbe-derived blood metabolites associated with reduced organ function. Cell Reports Medicine, 5(7), 101646. https://doi.org/10.1016/j.xcrm.2024.101646
Saccharomyces boulardii is a strain of probiotic yeast that was first isolated from the superfoods mangosteen and lychee fruit in 1923 by the French scientist Henri Boulard (hence the name). Today it is considered a "super probiotic" due to its unique properties and wide range of health benefits that set it apart from many other probiotic strains. Listen in this week as Dee discusses the key reasons why S. boulardii holds this distinction.
Link to Saccharomyces boulardii supplement: https://amzn.to/4cVqkVu
References:
Kaźmierczak-Siedlecka, K., Ruszkowski, J., Fic, M., Folwarski, M., & Makarewicz, W. (2020). Saccharomyces boulardii CNCM I-745: A non-bacterial microorganism used as probiotic agent in supporting treatment of selected diseases. Current Microbiology, 77(9), 1987–1996. https://link.springer.com/article/10.1007/s00284-020-02053-9
Studies show that obese individuals have more Firmicutes and fewer Bacteroidetes in their gut bacteria compared to those who are not overweight. Research suggests that consuming apple cider vinegar (ACV) can help improve this ratio. Listen in this week as Dee explains ACV's impact on the gut microbiome and its role in weight loss.
Link to Dee's Apple Cider Vinaigrette recipe: https://processedfreeamerica.org/dees-olive-oil-apple-cider-vinaigrette/
References:
Bouderbala, H., Dib, W., Kheroua, O., Saidi, D., & Kaddouri, H. (2019). Modulation of the intestinal microbiota by apple cider vinegar in rats subjected to cafeteria diet. Archives of Cardiovascular Diseases Supplements,11(3), e373-e374.https://doi.org/10.1016/j.acvdsp.2019.05.102
Davis C. D. (2016). The gut microbiome and its role in obesity. Nutrition Today, 51(4), 167-174.
https://doi.org/10.1097/NT.0000000000000167
Trimethylamine-N-oxide (TMAO) is a harmful compound produced by gut bacteria. Elevated TMAO levels can significantly influence the development of heart disease, type 2 diabetes, chronic kidney disease, cancer, and fatty liver disease. Listen in this week as Dee explains which foods increase the production of TMAO in the gut, and how you can optimize the health of your gut.
References:
Li, X. S., Obeid, S., Klingenberg, R., Gencer, B., Mach, F., Räber, L., Windecker, S., Rodondi, N., Nanchen, D., Muller, O., Miranda, M. X., Matter, C. M., Wu, Y., Li, L., Wang, Z., Alamri, H. S., Gogonea, V., Chung, Y. M., Tang, W. H., Hazen, S. L., … Lüscher, T. F. (2017). Gut microbiota-dependent trimethylamine N-oxide in acute coronary syndromes: a prognostic marker for incident cardiovascular events beyond traditional risk factors. European Heart Journal, 38(11), 814–824. https://doi.org/10.1093/eurheartj/ehw582
Shan, Z., Sun, T., Huang, H., Chen, S., Chen, L., Luo, C., Yang, W., Yang, X., Yao, P., Cheng, J., Hu, F. B., & Liu, L. (2017). Association between microbiota-dependent metabolite trimethylamine-N-oxide and type 2 diabetes. The American Journal of Clinical Nutrition, 106(3), 888–894. https://doi.org/10.3945/ajcn.117.157107
The term ‘planetary health’ refers to the natural systems that are essential for the health and survival of the human population. A commission of leading scientists from 16 countries have developed a "flexitarian" type diet designed to optimize human health and environmental sustainability on Earth. Listen in this week as Dee explains the parameters of the Planetary Health Diet and how it can improve your health.
Reference:
Healthy diets from sustainable food systems: Summary report of the EAT-Lancet Commission. (n.d.). https://eatforum.org/content/uploads/2019/07/EAT-Lancet_Commission_Summary_Report.pdf
A study examining ancient mummies from various countries revealed that one-third of them had atherosclerosis (plaques in the arteries), a precursor to heart disease, regardless of following Paleo-type or Mediterranean-type diets. This ratio mirrors what we see in modern populations. Listen in this week as Dee uncovers how we can harness the power of diet to overcome our genetic predispositions and lead healthier, heart-friendly lives.
Reference:
Thompson, R. C., Allam, A. H., Lombardi, G. P., Wann, L. S., Sutherland, M. L., Sutherland, J. D., Soliman, M. A.-T., Frohlich, B., Mininberg, D. T., Monge, J. M., Vallodolid, C. M., Cox, S. L., Abd el-Maksoud, G., Badr, I., Miyamoto, M. I., el-Halim Nur el-din, A., Narula, J., Finch, C. E., & Thomas, G. S. (2013). Atherosclerosis across 4000 years of human history: The horus study of four ancient populations. The Lancet, 381(9873), 1211–1222. https://doi.org/10.1016/s0140-6736(13)60598-x
A new study shows that a high-fat diet suppresses the expression of a protein called Jak3, which causes a cascade of inflammation that starts in the intestine, moves through the liver and on to the brain, ultimately causing Alzheimer's-like symptoms. Listen in this week as Dee discusses the results of this study and what it means for your health.
References:
Kumar, N., Mishra, J., Morales, R., & Kumar, P. (2024). Kinases in Gut-Liver-brain communication and neuroinflammation. Journal of Biological Chemistry, 300(3), 106750. https://www.jbc.org/article/S0021-9258(24)01223-7/fulltext
Glucagon-like peptide-1 (GLP-1) is a hormone naturally produced in the intestines during meals. It helps regulate blood sugar and weight by increasing insulin, slowing stomach emptying, and promoting fullness. Medications like Ozempic® and Wegovy® mimic the effects of GLP-1 but can be expensive and have unpleasant side effects. Listen in this week as Dee explores research on foods and probiotics that naturally boost GLP-1, offering similar benefits without the high costs and side effects.
References:
De Silva, A., & Bloom, S. R. (2012). Gut hormones and appetite control: A focus on PYY and GLP-1 as therapeutic targets in obesity. Gut and Liver, 6(1), 10–20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3286726/
Hira, T., Trakooncharoenvit, A., Taguchi, H.;,Hara, H. (2021). Improvement of glucose tolerance by food factors having glucagon-like peptide-1 releasing activity. International Journal of Molecular Sciences, 22(12), 6623. https://www.mdpi.com/1422-0067/22/12/6623
Perraudeau, F., McMurdie, P., Bullard, J., Cheng, A., Cutcliffe, C., Deo, A., Eid, J., Gines, J., Iyer, M., Justice, N., Loo, W. T., Nemchek, M., Schicklberger, M., Souza, M., Stoneburner, B., Tyagi, S., & Kolterman, O. (2020). Improvements to postprandial glucose control in subjects with type 2 diabetes: A multicenter, double blind, randomized placebo-controlled trial of a novel probiotic formulation. BMJ Open Diabetes Research and Care, 8(1), e001319. https://drc.bmj.com/content/8/1/e001319
Link to purchase GLP-1 Probiotic: https://pendulumlife.com/products/glp-1-probiotic
A study published in the British medical journal BMJ pooled data from 14 studies involving nearly 10 million people to look at connections between consumption of ultra-processed foods and various health outcomes. Listen in this week as Dee discusses the findings of this massive study and what it means for your health.
Reference:
Lane, M. M., Gamage, E., Du, S., Ashtree, D. N., McGuinness, A. J., Gauci, S., Baker, P., Lawrence, M., Rebholz, C. M., Srour, B., Touvier, M., Jacka, F. N., O’Neil, A., Segasby, T., & Marx, W. (2024). Ultra-processed food exposure and adverse health outcomes: Umbrella review of epidemiological meta-analyses. BMJ,384, e077310. https://www.bmj.com/content/384/bmj-2023-077310
Gugulipid, also known as gum guggul, is an extract of the resin from a West Indian tree that has documented cholesterol lowering properties. Listen in this week as Dee discusses the specific compounds in gugulipid that decrease elevated cholesterol and triglycerides, and the proper way to take this effective supplement.
References: Urizar, N. L., & Moore, D. D. (2003). Guguglipd: A natural cholesterol-lowering agent. Annual Review of Nutrition, 23, 303–313. https://doi.org/10.1146/annurev.nutr.23.011702.073102
Link to Guggul Supplement (2 capsules per day provides 75 mg guggulsterone*): https://amzn.to/3UWZDI0
In a recent study, researchers found that the diet of some ancient hunter-gatherers primarily ate plant foods, including beans and grains, with only a small percentage of meat in their diet. This new understanding contrasts with the meat-centric modern Paleo diet. Listen in this week as Dee discusses the findings of the study, and what it means for your health.
References:
Moubtahij, Z., McCormack, J., Bourgon, N., Trost, M., Sinet-Mathiot, V., Fuller, B. T., Smith, G. M., Temming, H., Steinbrenner, S., Hublin, J.-J., Bouzouggar, A., Turner, E., & Jaouen, K. (2024). Isotopic evidence of high reliance on plant food among later Stone age hunter-gatherers at Taforalt, Morocco. Nature Ecology & Evolution, 8(5), 1035–1045. https://doi.org/10.1038/s41559-024-02382-z
HDL is an acronym for "high-density lipoproteins"--compounds made in the body that are considered the "good guys" in the cholesterol game. They help to keep the "bad cholesterol" from building up and forming plaque in the arteries. Having high levels of HDL reduces the risk for both heart disease and stroke. Listen in this week as Dee elevates your understanding of cholesterol and explores natural strategies to boost your HDL levels.
References:
Stadler, J. T., & Marsche, G. (2021). Dietary strategies to improve cardiovascular health: Focus on increasing high-density lipoprotein functionality. Frontiers in Nutrition, 8. https://www.frontiersin.org/articles/10.3389/fnut.2021.761170/full
Bergamot, a citrus fruit hailing from the groves of southern Italy’s Calabria region, has been shown in clinical trials to lower bad cholesterol and triglycerides, and increase good cholesterol. Listen in in this week as Dee discusses the results of clinical studies using bergamot and the virtues of this super fruit.
Reference:
Lamiquiz-Moneo, I., Giné-González, J., Alisente, S., Bea, A. M., Pérez-Calahorra, S., Marco-Benedí, V., … Mateo-Gallego, R. (2020). Effect of bergamot on lipid profile in humans: A systematic review. Critical Reviews in Food Science and Nutrition, 60(18), 3133–3143. https://doi.org/10.1080/10408398.2019.1677554
Link to purchase Bergamot: https://amzn.to/3wwO9mf
In 2015 a research team at UC Riverside found that soybean oil consumption induces obesity, diabetes, insulin resistance, and fatty liver in mice. Now, a new study by the same team shows that oil could also affect genes in the brain related to conditions like autism, Alzheimer's disease, anxiety, and depression. Listen in this week as Dee discusses the details of this study and how the changes in microbiome caused by soybean oil consumption are linked to negative iimpact on brain function.
Reference:
Martinez-Lomeli, J., Deol, P., Deans, J. R., Jiang, T., Ruegger, P., Borneman, J., & Sladek, F. M. (2023). Impact of various high fat diets on gene expression and the microbiome across the mouse intestines. Scientific Reports, 13(1). https://doi.org/10.1038/s41598-023-49555-7
A recent study conducted at the University of Texas MD Anderson Cancer Center showed that patients with a history of colorectal cancer who added a cup of navy beans daily to their regular meals saw positive changes in their gut microbiome after just 4 weeks. Listen in this week as Dee discusses the details of this study and how the changes in microbiome aid in colorectal cancer prevention and treatment.
Reference:
Zhang, X., Irajizad, E., Hoffman, K. L., Fahrmann, J. F., Li, F., Seo, Y. D., Browman, G. J., Dennison, J. B., Vykoukal, J., Luna, P. N., Siu, W., Wu, R., Murage, E., Ajami, N. J., Mcquade, J. L., Wargo, J. A., Long, J. P., Do, K.-A., Lampe, J. W., … Daniel, C. R.. (2023). Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: Insights from the BE GONE trial. Ebiomedicine, 98, 104873. https://www.thelancet.com/journals/ebiom/article/PIIS2352-3964(23)00439-5/fulltext
Autophagy is a natural biochemical self-preservation process whereby the body cleans out damaged cells in order to regenerate newer, healthier cells. There are certain diet and lifestyle factors that aid or inhibit autophagy, leading either to improved health or accelerated degeneration. Listen in this week as Dee discusses the mechanisms of autophagy and the best ways to ensure its optimal benefits.
Reference:
Aman, Y., Schmauck-Medina, T., Hansen, M., Morimoto, R. I., Simon, A. K., Bjedov, I., Palikaras, K., Simonsen, A., Johansen, T., Tavernarakis, N., Rubinsztein, D. C., Partridge, L., Kroemer, G., Labbadia, J., & Fang, E. F. (2021). Autophagy in healthy aging and disease. Nature Aging, 1(8), 634–650. https://www.nature.com/articles/s43587-021-00098-4#
Buckwheat honey is a type of honey produced by bees that collect nectar solely from the flowers of the buckwheat plant. This gives the honey a unique flavor and much higher antioxidant levels than clover or other types of honey. Listen in this week as Dee discusses the many unique health benefits of buckwheat honey!
Link to purchase buckwheat honey: https://amzn.to/4apKkhr
Atrial Fibrillation (AFib), or an irregular heartbeat, is a condition that can lead to stroke, heart failure, and blood clots. A new study has found that drinking diet sodas puts you at a 20% higher risk for AFib. Listen in this week as Dee discusses the results of the study, and how much diet soda per week poses the highest risk.
Reference:
Sun, Y., Yu, B., Yu, Y., Wang, B., Tan, X., Lu, Y., Wang, Y., Zhang, K., & Wang, N. (2024). Sweetened beverages, genetic susceptibility, and incident atrial fibrillation: A Prospective cohort study. Circulation: Arrhythmia and Electrophysiology, 17(3). https://www.ahajournals.org/doi/10.1161/CIRCEP.123.012145
The Environmental Working Group's 2024 Shopper’s Guide to Pesticides in Produce™ (aka the Dirty Dozen and Clean 15 List) was released on March 20, 2024, and the results are shocking! Listen in this week as Dee talks about the list, what it means for your health, and how to strategize your grocery budget to ensure the least amount of pesticide exposure.
Get the Guide at https://www.ewg.org/foodnews/
A recent study shines light on the profound impact of diet on chronic pain. Listen in this week as Dee discusses the findings of the study, and the strong undercurrent of desire among chronic pain sufferers to adopt healthier eating practices.
Reference:
Dong, H. J., Brain, K., Olsson, M., Dragioti, E., Gerdle, B., & Ghafouri, B. (2024). Eating habits and the desire to eat healthier among patients with chronic pain: A registry-based study. Scientific Reports, 14(1), 4705. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10897138/
Video Link: Dee Talks About Nutrition Changes for Gout: https://processedfreeamerica.org/dee-talks-about-gout/
Following a decision by the Food and Drug Administration (FDA), yogurt manufacturers in the United States will now be allowed to state on their labels that yogurt may lower the risk of type 2 diabetes. Listen in this week as Dee discusses which type of yogurt qualifies, and why eating yogurt may help with blood sugar control.
Reference:
U.S. Food and Drug Administration. (2024, March 1) FDA announces health claim for yogurt and reduced risk of type 2 diabetes. https://www.fda.gov/food/cfsan-constituent-updates/fda-announces-qualified-health-claim-yogurt-and-reduced-risk-type-2-diabetes
As its name suggests, the Fasting Mimicking Diet (FMD) is a dietary approach that provides the same health benefits typically seen with water-only fasting, but you still get to eat! Listen in this week as Dee discusses the FMD and a recent study showing that following the FMD for just 5 days a month could wind back your interal clock nearly three years.
Reference:
Brandhorst, S., Levine, M. E., Wei, M., Shelehchi, M., Morgan, T. E., Nayak, K. S., Dorff, T., Hong, K., Crimmins, E. M., Cohen, P., & Longo, V. D.. (2024). Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk. Nature Communications, 15(1). https://www.nature.com/articles/s41467-024-45260-9
A new study adds wasabi to the list of foods that show significant improvement in both working and episodic memory. Listen in this week as Dee discusses the study and what you need to know about sources of wasabi.
Reference:
Nouchi, R., Kawata, N. Y. S., Saito, T., Nouchi, H., & Kawashima, R.. (2023). Benefits of wasabi supplements with 6-MSITC (6-methylsulfinyl hexyl isothiocyanate) on memory functioning in healthy adults aged 60 years and older: Evidence from a double-blinded randomized controlled trial. Nutrients, 15(21), 4608. https://doi.org/10.3390/nu15214608
Link to Wasabi supplement:
https://realwasabi.com/products/nutrasabi-pure-wasabi?pr_prod_strat=e5_desc≺_rec_id=b3c59c575≺_rec_pid=7159750426789≺_ref_pid=7222982082725≺_seq=uniform
The parsnip is a humble root vegetable that is highly underrated. Listen in this week as Dee discusses their rich nutritional profile, health benefits and why parsnips deserve a prime spot on your plate.
Reference:
Kenari, H. M., Kordafshari, G., Moghimi, M., Eghbalian, F., & TaherKhani, D. (2021). Review of pharmacological properties and chemical constituents of Pastinaca sativa. Journal of Pharmacopuncture, 24(1), 14–23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8010426/
Link to Parsnip Recipes: https://www.bbcgoodfood.com/recipes/collection/parsnip-recipes
If you favor using wood cutting boards, wood utensils, and wood butcher blocks, you know they need to be moisturized to keep them from drying out. Listen in this week as Dee discusses the best food grade antibacterial oil to beautifully moisturize your wood cutting boards.
Reference: International Agency for Research on Cancer. (2012). Mineral oil, untreated or mildly treated. Chemical Agents and Related Occupations - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK304428/
Link to Dee's recommended MCT oil: https://amzn.to/3OFIkbY
Americans are fixating on protein while neglecting the crucial role of fiber in their diets. Listen in this week as Dee discusses the optimal protein intake, debunking the myth that more is better.
Link to purchase Dee's recommended protein powder: https://processedfreeamerica.org/is-whey-the-only-way/
While the impact of multivitamins on overall health sparks ongoing debates, a fresh study hints at their potential to put the brakes on memory loss. Listen in this week as Dee discusses the outcomes of the study, and what to look for in a high quality multivitamin/mineral supplement.
Reference:
Vyas, C. M., Manson, J. E., Sesso, H. D., Cook, N. R., Rist, P. M., Weinberg, A., Moorthy, M. V., Baker, L. D., Espeland, M. A., Yeung, L., Brickman, A. M., & Okereke, O. I. (2024). Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS. The American Journal of Clinical Nutrition, 19(1), 39–48. https://doi.org/10.1016/j.ajcnut.2023.12.011
Scroll to the bottom of this page for Dee's Multivitamin/Mineral Recommendations: https://processedfreeamerica.org/shining-light-on-calcium-and-vitamin-d-requirements/
Coenzyme Q10 (CoQ10) is a powerful antioxidant made within the body. However, there are a number of circumstances that interfere with its production, leaving the body vulnerable to severe free radical damage. Listen in this week as Dee discusses the role of CoQ10, the conditions that may benefit from increased amounts of CoQ10, and the best food sources and forms of supplemental CoQ10.
Link to CoQ10: https://amzn.to/3nE3vwM
A study published in the Journal of the American College of Cardiology showed that eating a greener version of the Mediterranean diet that includes duckweed and other high polyphenol foods was twice as effective in reducing life-threatening blood vessel stiffness. Listen in this week as Dee explains what the "Green Mediterranean Diet" consists of, what duckweed is, and how you can benefit from both.
Reference:
Tsaban, G., Shalev, A., Katz, A., Yaskolka Meir, A., Rinott, E., Zelicha, H., Kaplan, A., Wolak, A., Bluher, M., Stampfer, M. J., & Shai, I. (2023). Effect of lifestyle modification and Green Mediterranean Diet on proximal aortic stiffness. Journal of the American College of Cardiology, 81(16), 1659–1661. https://doi.org/10.1016/j.jacc.2023.02.032
Link to Podcast on Duckweed: https://processedfreeamerica.org/is-duckweed-a-reliable-source-of-plant-based-vitamin-b12/
Link to Purchase Duckweed: https://amzn.to/42eM7mx
Five U.S. cities implemented a tax on sugar-sweetened beverages between 2017 and 2018, as a key policy to reduce cardiometabolic diseases and other health conditions. Did consumers reduce their consumption? Listen in this week as Dee discusses the results of a recent study that examined the correlation between increases in prices of sugar-sweetened beverages and purchases.
Reference:
Kaplan, S., White, J. S., Madsen, K. A., Basu, S., Villas-Boas, S. B., & Schillinger, D. (2024). Evaluation of changes in prices and purchases following implementation of sugar-sweetened beverage taxes across the US. JAMA Health Forum, 5(1), e234737. https://jamanetwork.com/journals/jama-health-forum/fullarticle/2813506
One of the top-trending health-related questions searched on Google in 2023 was "What helps with bloating?" Listen in this week as Dee provides insight into why bloating is such a common problem and what you can do to improve digestion and stop the bloat!
Link to Purchase Digestive Enzymes: https://amzn.to/3DBV9OR
Reference: Di Stefano, M., Miceli, E., Gotti, S., Missanelli, A., Mazzocchi, S., & Corazza, G. R. (2007). The effect of oral alpha-galactosidase on intestinal gas production and gas-related symptoms. Digestive Diseases and Sciences, 52(1), 78–83. https://pubmed.ncbi.nlm.nih.gov/17151807/
Rhodiola is an adaptogenic herb with health benefits documented in medical texts dating back to 77 AD. Listen in this week as Dee discusses how rhodiola enhances brain functions and reduces anxiety.
Link to Purchase Rholiola: https://amzn.to/41kHmHC
Ashwagandha is an adaptogenic herb that has over 4,000 years of traditional use in India for improving many conditions. Listen in this week as Dee discusses the many benefits of Ashwagandha!
Link to Purchase Ashwagandha: https://amzn.to/46SNk3m
Three decades ago a team of independent nutrition experts was recruited by the USDA to create the first Food Guide Pyramid published in 1992 to help Americans get healthier. But, the USDA caved to food industry interests and modified the experts' recommendations, and have never taken a clear stance against processed foods. As a result, Americans are less healthy than they were 30 years ago. Listen in this week as Dee discusses a promising change that may be coming in 2025 as the food guidelines committee is finally examining the science on obesity and ultra-processed foods.
Reference:
Hess, J. M., Comeau, M. E., Casperson, S., Slavin, J. L., Johnson, G. H., Messina, M., Raatz, S., Scheett, A. J., Bodensteiner, A., & Palmer, D. G. (2023). Dietary guidelines meet nova: Developing a menu for a healthy dietary pattern using ultra-processed foods. The Journal of Nutrition, 153(8), 2472–2481. https://jn.nutrition.org/article/S0022-3166(23)72434-6/fulltext
A new study reveals that diet sodas sweetened with the artificial sweetener aspartame (also known as Equal) increase insulin levels the same as regular sugar-sweetened soft drinks. Listen in this week as Dee discusses the impact this has on weight gain, diabetes and overall health.
Link to The Science of Skinny: https://amzn.to/3SOpLp3
A special type of fiber has been found to be especially effective at suppressing appetite and tamping down cravings. Listen in this week as Dee discusses how beta glucan works in the body and which food sources are the best.
Link to Muffin Recipe: https://processedfreeamerica.org/dees-flourless-oat-bran-muffins-apple-cinnamon/
Promising research shows vitamin K provides defense against age-related conditions like osteoporosis, cancer and heart disease. Listen in this week as Dee discusses the role of vitamin K in bone health and beyond.
Reference:
Xv, F., Chen, J., Duan, L., & Li, S. (2018). Research progress on the anticancer effects of vitamin K2. Oncology letters, 15(6), 8926–8934. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5958717/
A study looking at gut bacteria levels in over 2,500 people has linked low levels of certain types of gut bacteria with higher incidence of depression, affirming previous research linking diet quality to this mood disorder. Listen in this week as Dee discusses the the results of this study and the foods that influence a healthy gut and balanced moods.
Reference:
Radjabzadeh, D., Bosch, J. A., Uitterlinden, A. G., Zwinderman, A. H., Ikram, M. A., Van Meurs, J. B. J., Luik, A. I., Nieuwdorp, M., Lok, A., Van Duijn, C. M., Kraaij, R., & Amin, N.. (2022). Gut microbiome-wide association study of depressive symptoms. Nature Communications, 13(1). https://www.nature.com/articles/s41467-022-34502-3
The OMAD (one meal a day) diet is making big and bold promises for weight loss and better health, including delaying the aging process. Listen in this week as Dee discusses the research and whether this dietary approach is a viable option for you.
Reference:
Meessen, E. C. E., Andresen, H., van Barneveld, T., van Riel, A., Johansen, E. I., Kolnes, A. J., Kemper, E. M., Olde Damink, S. W. M., Schaap, F. G., Romijn, J. A., Jensen, J., & Soeters, M. R. (2022). Differential effects of one meal per day in the evening on metabolic health and physical performance in lean individividuals. Frontiers in Physiology, 12, 771944. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8787212/
Most everyday kitchen spices have a long history of medicinal use, and many of them are good for increasing metabolism in the body due to their thermogenic properties. Listen in this week as Dee discusses five common spices that are known for their ability to lower inflammation, rev up metabolism and burn fat more efficiently.
A new study shows that walnut consumption is especially potent for heart health, and the earlier you start, the better the benefit. Listen in this week as Dee discusses the details of the study and why walnuts are an important shield against heart disease.
References:
Steffen, L. M., Yi, S. Y., Duprez, D., Zhou, X., Shikany, J. M., & Jacobs, D. R., Jr (2021). Walnut consumption and cardiac phenotypes: The Coronary Artery Risk Development in Young Adults (CARDIA) study. Nutrition, Metabolism, and Cardiovascular Diseases: NMCD, 31(1), 95–101. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8574984/
Psyllium husk has been dubbed by some social media blogs as a "poor man's" Ozempic. Listen in this week as Dee discusses the similarities and differences between psyllium husk and the popular weight loss drug, and suggests a novel natural alternative that has shown significant improvements in body weight, abdominal circumference, and body fat percentage.
References:
Boix-Castejón, M., Herranz-López, M., Pérez Gago, A., Olivares-Vicente, M., Caturla, N., Roche, E., & Micol, V.. (2018). Hibiscus and lemon verbena polyphenols modulate appetite-related biomarkers in overweight subjects: A randomized controlled trial. Food & Function, 9(6), 3173–3184. https://pubs.rsc.org/en/content/articlelanding/2018/FO/C8FO00367J
Link to purchase psyllium husk: https://amzn.to/46xPXb7
Link to purchase Metabolaid: https://www.vitacost.com/life-extension-body-trim-and-appetite-control
A polyphenol compound in hibiscus called Hibiscus sabdariffa is shown in studies to aid weight loss by controlling appetite and increasing production of the AMPK gene which regulates cellular energy. Listen in this week as Dee discusses the AMPK gene and its role in weight loss, lowering blood pressure and even anti-aging!
References:
Boix-Castejón, M., Herranz-López, M., Pérez Gago, A., Olivares-Vicente, M., Caturla, N., Roche, E., & Micol, V.. (2018). Hibiscus and lemon verbena polyphenols modulate appetite-related biomarkers in overweight subjects: A randomized controlled trial. Food & Function, 9(6), 3173–3184. https://doi.org/10.1039/c8fo00367j
Chang, H. C., Peng, C. H., Yeh, D. M., Kao, E. S., & Wang, C. J. (2014). Hibiscus sabdariffa extract inhibits obesity and fat accumulation, and improves liver steatosis in humans. Food & Function, 5(4), 734–739. https://doi.org/10.1039/c3fo60495k
Link to purchase Hibiscus tea: https://amzn.to/3PtAxO7
In addition to being one of the fundamental amino acids used to building protein in the body, glycine is involved in many different important chemical reactions within the body, especially its ability to quell inflammation. It also has a sweet taste, similar to sugar, but without any of the calories or negative effects on blood sugar. Listen in this week as Dee discusses the many health benefits of glycine, and how to use it as a sweetener.
Reference:
Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious beneficial effect of nonessential amino acid, glycine: A review. Oxidative Medicine and Cellular Longevity, 2017, 1716701. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/
Link to purchase glycine: https://amzn.to/3Pmkhi6
A recent study evaluated over 2,000 fish oil supplements and found that the variable doses suggested on product labels are typcially much lower than the doses used in studies that associate fish oil benefits for heart, brain and joint health. Listen in this week as Dee discusses the results of this study and what the optimal doses of fish oil and omega-3 fatty acids are.
Reference:
Assadourian, J. N., Peterson, E. D., McDonald, S. A., Gupta, A., & Navar, A. M. (2023). Health claims and doses of fish oil supplements in the US. JAMA cardiology, e232424. Advance online publication. https://pubmed.ncbi.nlm.nih.gov/37610733/
A new study shows that the majority of dairy farmers in Ireland use a pasture based, grass-fed feeding system that produces milk with significantly higher levels of 4 key nutrients compared to grass-fed dairy cows in the U.S. and other countries. Listen in this week as Dee discusses the results of this study and why Irish butter really is better.
Reference:
Timlin, M., Fitzpatrick, E., McCarthy, K., Tobin, J. T., Murphy, E. G., Pierce, K. M., Murphy, J. P., Hennessy, D., O’Donovan, M., Harbourne, N., Brodkorb, A., & O’Callaghan, T. F. (2023). Impact of varying levels of pasture allowance on the nutritional quality and functionality of milk throughout lactation. Journal of Dairy Science. https://www.sciencedirect.com/science/article/pii/S0022030223004332
Link to purchase irish butter: https://amzn.to/3PnnnDI
Link to purchase irish cheese: https://amzn.to/3PoA29l
The medical term "fatty liver disease" is getting a new name as terminology adapts to better reflect the symptoms of the disease and becomes more sensitive to patient experiences. The changes were needed because the term could be considered to confer stigma. Listen in this week as Dee reveals the new name for this metabolic condition, and offers some helpful nutrtion advice on how to support healing of the liver.
Reference:
Rinella, M. E., Lazarus, J. V., Ratziu, V., Francque, S. M., Sanyal, A. J., Kanwal, F., Romero, D., Abdelmalek, M. F., Anstee, Q. M., Arab, J. P., Arrese, M., Bataller, R., Beuers, U., Boursier, J., Bugianesi, E., Byrne, C., Castro Narro, G. E., Chowdhury, A., Cortez-Pinto, H., Cryer, D., … NAFLD Nomenclature consensus group (2023). A multi-society Delphi consensus statement on new fatty liver disease nomenclature. Hepatology (Baltimore, Md.), 10.1097/HEP.0000000000000520. Advance online publication. https://pubmed.ncbi.nlm.nih.gov/37363821/
A recent study investigating the effect of three different concentrations of green tea in the diet showed better gut health and more weight loss in the group consuming the highest concentration. Listen in this week as Dee discusses the results of the study and what it means for your overall health.
Reference:
Mei, H., Li, J., Liu, S., Jeyaraj, A., Zhuang, J., Wang, Y., Chen, X., Yuan, Q., & Li, X. (2023). The role of green tea on the regulation of gut microbes and prevention of high-fat diet-induced metabolic syndrome in mice. Foods, 12(15), 2953. https://www.mdpi.com/2304-8158/12/15/2953
Brands of soda like Olipop and Poppi are the latest in a line of food and beverage products called "functional foods" that have added ingredients purported to improve health. Listen in this week as Dee discusses the role of prebiotics in gut health, and whether adding them to sodas provides similar beneft to eating probiotic foods. She also reviews several brands of prebiotics sodas to help you make an informed decision.
Link to purchase prebiotic soda: https://amzn.to/3OyLgXl
The MIND Diet was originally developed to help older adults stave off dementia and keep their minds sharp. Now a new study shows that this brain-healtlhy approach to eating can also help school-aged children find their focus. Listen in this week as Dee discusses the details of this study, and which foods are the most important for brain health.
Reference:
Ramsey, L. (2023, July 23). MIND diet may improve attention in pre-adolescents, study shows. News Medical Life Sciences. https://www.news-medical.net/news/20230723/MIND-diet-may-improve-attention-in-pre-adolescents-study-shows.aspx#
Omega-3's are well known for reducing risks of cardiovascular disease and cancer, but their role in chronic lung disease has not been well studied until now. Listen in this week as Dee discusses the findings of this study, including which type of omega-3 has the most impact on lung health, and the foods you need to include to make sure you get enough.
Reference:
Patchen, B. K., Balte, P., Bartz, T. M., Barr, R. G., Fornage, M., Graff, M., Jacobs Jr, D. R., Kalhan, R., Lemaitre, R. N., O’Connor, G., Psaty, B., Seo, J., Tsai, M. Y., Wood, A. C., Xu, H., Zhang, J., Gharib, S. A., Manichaikul, A., North, K., … Cassano, P. A. (2023). Investigating associations of omega-3 fatty acids, lung function decline, and airway obstruction. American Journal of Respiratory and Critical Care Medicine. https://www.atsjournals.org/doi/epdf/10.1164/rccm.202301-0074OC?role=tab
Link to Purchase Omega-3's fish oil: https://amzn.to/4562wtt
Link to Purchase Omega-3's Algae Oil: https://amzn.to/3OA44qf
The American Medical Association has adopted a new policy on the use of Body Mass Index (BMI) alone for assessment of disease risk, noting significant limitations associated with widespread use of BMI in clinical settings. Listen in this week as Dee discusses the reasons for the new policy, and lists some other measurements that are more accurate for determiing disease risk factors.
Reference:
AMA adopts new policy clarifying role of BMI as a measure in medicine. (2023, June 14). American Medical Association. https://www.ama-assn.org/press-center/press-releases/ama-adopts-new-policy-clarifying-role-bmi-measure-medicine
Aspartame, an artificial sweetener used in many diet sodas, sugar-free products, and sold in blue packets under the name "Equal", has now been classified by the World Health Organization as "possibly carcinogenic to humans." Listen in this week as Dee discusses the findings and recommendations from this study, as well as other health concerns linked to aspartame consumption.
Link to Dee's book The Science of Skinny: https://amzn.to/3Oh2k52
References:
Czarnecka, K., Pilarz, A., Rogut, A., Maj, P., Szymańska, J., Olejnik, Ł., & Szymański, P. (2021). Aspartame-true or false? Narrative review of safety analysis of general use in products. Nutrients, 13(6), 1957. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8227014/
World Health Organization. (2023, July 14). Aspartame hazard and risk assessment results released. https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released
Carotenes are a class of plant-compounds found in brightly colored fruits and vegetables. Listen in this week as Dee discusses a new study that links high amounts of carotenes in the bloos with less artery atherosclerosis, and which foods are the best sources of carotenes.
References:
Bujosa, F., Herreras, Z., Catalán, M., Pinyol, M., Lamuela-Raventos, R. M., Martínez-Huélamo, M., Gilabert, R., Jiménez, A., Ortega, E., & Chiva-Blanch, G. (2023). Total carotene plasma concentrations are inversely associated with atherosclerotic plaque burden: A post-hoc analysis of the DIABIMCAP cohort. Clinical Nutrition, 42(7), 1168–1174. https://pubmed.ncbi.nlm.nih.gov/37230851/
Allulose is a relatively "new" sweetener on the market that has been shown in studies to promote weight loss and lower blood sugar in people with type 2 diabetes. But what is allulose, exactly? Listen in this week as Dee explains the chemistry of allulose, how it works in the body, and why it is considered the "holy grail" of sweeteners.
References:
Fukunaga, K., Yoshimura, T., Imachi, H., Kobayashi, T., Saheki, T., Sato, S., Saheki, N., Jiang, W., & Murao, K. (2023). A pilot study on the efficacy of a diabetic diet containing the rare sugar D-allulose in patients with type 2 diabetes mellitus: A prospective, randomized, single-blind, crossover study. Nutrients, 15(12), 2802. https://doi.org/https://www.mdpi.com/2072-6643/15/12/2802
Han, Y., Kwon, E.-Y., Yu, M., Lee, S., Kim, H.-J., Kim, S.-B., Kim, Y., & Choi, M.-S. (2018). A preliminary study for evaluating the dose-dependent effect of D-allulose for fat mass reduction in adult humans: A randomized, double-blind, placebo-controlled trial. Nutrients, 10(2), 160. https://doi.org/https://www.mdpi.com/2072-6643/10/2/160
Link to non-GMO Allulose: https://amzn.to/3CVwZP6
New research published in the journal Science has found that a deficiency of taurine, an amino acid involved in immune and neurological funtion, is a driver of aging. Increasing intake of taurine has been shown to slow down the aging process in laboratory animals. Listen in this week as Dee discusses the study's findings, and what it means for human health.
Reference:
Singh, P., Gollapalli, K., Mangiola, S., Schranner, D., Yusuf, M. A., Chamoli, M., Shi, S. L., Lopes Bastos, B., Nair, T., Riermeier, A., Vayndorf, E. M., Wu, J. Z., Nilakhe, A., Nguyen, C. Q., Muir, M., Kiflezghi, M. G., Foulger, A., Junker, A., Devine, J., … Yadav, V. K. (2023). Taurine deficiency as a driver of aging. Science, 380(6649). https://doi.org/https://www.science.org/doi/10.1126/science.abn9257
Link to Taurine supplement: https://amzn.to/3po4lml
"Maple Butter" (also called "Maple Cream") is a form of pure maple syrup that is spreadable---but there is no actual butter, cream, or anything else in it other than the star ingredient itself---pure maple syrup. Listen in this week as Dee discusses how maple butter is made, the many health benefits of maple syrup, and how to use maple butter in your meals and snacks.
Link to video on how to make maple butter: https://www.youtube.com/watch?v=dMXtqslHd_0&t=2s&ab_channel=America%27sTestKitchen
Link to Purchase Maple Butter: https://amzn.to/3Cq7Awk
"Maple Butter" (also called "Maple Cream") is a form of pure maple syrup that is spreadable---but there is no actual butter, cream, or anything else in it other than the star ingredient itself---pure maple syrup. Listen in this week as Dee discusses how maple butter is made, the many health benefits of maple syrup, and how to use maple butter in your meals and snacks.
Link to video on how to make maple butter: https://www.youtube.com/watch?v=dMXtqslHd_0&t=2s&ab_channel=America%27sTestKitchen
Link to Purchase Maple Butter: https://amzn.to/3Cq7Awk
One of the rarest herbal teas in the world, Mamaki is an ancient herbal tea grown only in Hawaii. Used for centuries by native Hawaiians for its health benefits, this tea is now available in the U.S. Listen in this week as Dee discusses the nutrient profile of mamaki tea and how it may be one of the most refreshing ways to improve your health.
Link to Purchase Shaka Bottled Tea (12-pack): https://amzn.to/3oP5bIs
Link to Purchase Shaka Bottled Tea (single bottle): https://amzn.to/3CcNKF6
Link to Purchase Mamaki Tea Bags: https://amzn.to/3Nbh9p8
Sardines are small saltwater fish with huge health benefits. They’re rich in essential nutrients that play a central role in heart health, blood sugar management and thyroid function. Listen in this week as Dee discusses the many benefits of sardines and some easy ways to incorporate them into your meals.
Link to Purchase Sardines: https://amzn.to/3MDdKhr
Sardine Recipes: https://cleanplates.com/recipes/canned-sardines/
Two studies found that watermelon consumption is linked to higher nutrient intake and better heart health. Listen in this week as Dee discusses the findings of these studies and why watermelon is so good for cardiovascular function.
References:
Fulgoni, K., & Fulgoni, V. L. (2022). Watermelon intake is associated with increased nutrient intake and higher diet quality in adults and children, NHANES 2003–2018. Nutrients, 14(22), 4883. https://www.mdpi.com/2072-6643/14/22/4883
Matthews, R., Early, K. S., Vincellette, C. M., Losso, J., Spielmann, G., Irving, B. A., & Allerton, T. D. (2023). The effect of watermelon juice supplementation on heart rate variability and metabolic response during an oral glucose challenge: A randomized, double-blind, placebo-controlled crossover trial. Nutrients, 15(4), 810. https://www.mdpi.com/2072-6643/15/4/810
Past studies have shown that children worldwide eat considerably less fruits and vegetables than the recommended amount, putting them at increased risk for chronic disease. Listen in this week as Dee discusses the findings of a new study that reveals how to get kids to eat more fruits and veggies on a daily basis.
Reference:
Dallacker, M., Knobl, V., Hertwig, R., & Mata, J. (2023). Effect of longer family meals on children’s fruit and vegetable intake. JAMA Network Open, 6(4), e236331. https://doi.org/https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802987
If you are interested in teaching age appropriate nutrition classes to children in your community, please click below to read information about our Processed-Free Facilitator Training Program: https://processedfreeamerica.org/certified-processed-free-facilitator-training/
A new study reveals that the breast milk of mothers following vegetarian and vegan diets is deficient in the crucial omega-3 fatty acid called docosahexaenoic acid (DHA), leading researchers to call for raised awareness and DHA supplementation for mothers who follow plant-based diets that do not include food sources of DHA. Listen in this week as Dee explains the crucial role of DHA in both babies and adults, and why DHA supplements may be important in vegan and vegetarian diets.
Reference:
Ureta-Velasco, N., Keller, K., Escuder-Vieco, D., Fontecha, J., Calvo, M. V., Megino-Tello, J., Serrano, J. C., Romero Ferreiro, C., García-Lara, N. R., & Pallás-Alonso, C. R. (2023). Human milk composition and nutritional status of omnivore human milk donors compared with vegetarian/vegan lactating mothers. Nutrients, 15(8), 1855. https://www.mdpi.com/2072-6643/15/8/1855
Link to purchase Algae Oil Supplements: https://amzn.to/3LhDteL
Transglutaminase, also called "meat glue" is a common additive used in many foods because it works to bind protein molecules from various different substances so they ""stick" and hold together. Listen in this week as Dee explains how transglutaminase works in foods, the types of foods it typically shows up in, and whether or not it's safe to eat.
Gout is a chronic arthritic condition caused by high levels of uric acid in the blood that crystallizes and deposits into the fluid surrounding the joints, resulting in excruciating joint pain. New preliminary research shows that a particular probiotic strain called Ligilactobacillus salivarius CECT 30632, has the ability to lower uric acid levels. Listen in this week as Dee discusses the details of the study and the other dietary measures that can reduce gout flare-ups.
Reference:
Rodríguez, J. M., Garranzo, M., Segura, J., Orgaz, B., Arroyo, R., Alba, C., Beltrán, D., & Fernández, L. (2023). A randomized pilot trial assessing the reduction of gout episodes in hyperuricemic patients by oral administration of ligilactobacillus salivarius CECT 30632, a strain with the ability to degrade purines. Frontiers in Microbiology, 14. https://doi.org/https://www.frontiersin.org/articles/10.3389/fmicb.2023.1111652/full
Link to Video of Dee on Gout: https://processedfreeamerica.org/dee-talks-about-gout/
Water buffalo milk and its products, yogurt and cheese, have become a recent trend from Spain to various part of the U.S., appearing on the shelves of natural food markets and specialty online stores. Listen in this week as Dee discusses why the milk from water buffaloes is considered a healthier alternative to cow's milk.
Purchase Buffalo Milk Cheese and Yogurt:
https://www.annabella.com/
https://www.bufcreamery.com/
Link to Diet Science podcast on A2 Milk
https://processedfreeamerica.org/got-a2-milk/
The fatty acids in walnuts have long been known to have heart health benefits such as lowering cholesterol and blood pressure. However, a new study shows the heart health benefits may be due to a particular gut bacteria produced when walnuts are consumed. Listen in this week as Dee discusses the details of the study and what it means for the future of heart health.
References:
American Association for the Advancement of Science (AAAS). (2023, March 25). The heart benefits of walnuts likely come from the gut. EurekAlert!. https://www.eurekalert.org/news-releases/983066
Lamontagne, N. D. (2023, March 25). The heart benefits of walnuts likely come from the gut. American Society for Biochemistry and Molecular Biology. https://www.asbmb.org/asbmb-today/science/032523/heart-benefits-walnuts-gut
Panela is a type of unrefined sugar completely hand made in Colombia using traditional methods. Studies dating back to the 1930's show many health benefits from moderate consumption of Panela. Listen in this week as Dee talks about how this sugar is made and the nutrients in Panela that provide its health benefits. In the U.S., Panela costs more than white sugar, but it is worth the price.
References:
Jaffé, W. R. (2012). Health effects of non-centrifugal sugar (NCS): A review. Sugar Tech, 14(2), 87–94. https://www.researchgate.net/publication/257780624_Health_Effects_of_Non-Centrifugal_Sugar_NCS_A_Review
Insider Business. (2023, March 14). Why Indigenous Panela Sugar Is So Expensive [Video]. YouTube. https://www.youtube.com/watch?v=-6aMgTX1rxA&ab_channel=InsiderBusiness
Link to purchase Panela: https://amzn.to/432uF4o
Two recent systematic review articles examining clinical trials on the three most common types of intermittent fasting (IF) concluded that weight loss achieved by IF was comparable to weight loss achieved by a moderate-calorie diet. Also, the time of the last meal of the day has a significant impact on the amount of weight loss. Listen in this week as Dee talks about the results of these clinical trials and what it means for your approach to weight loss.
Reference:
Diet Science's 2018 Intermittent Fasting Podcast: https://processedfreeamerica.org/%e2%80%8b%e2%80%8bis-intermittent-fasting-a-way-to-achieve-long-term-health/
Varady, K. A., Cienfuegos, S., Ezpeleta, M., & Gabel, K. (2022). Clinical application of intermittent fasting for weight loss: Progress and future directions. Nature Reviews Endocrinology, 18(5), 309–321. https://www.nature.com/articles/s41574-022-00638-x
Ye, Y.-F., Zhang, M.-X., Lin, Z., & Tang, L. (2022). Is intermittent fasting better than continuous energy restriction for adults with overweight and obesity? Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy, Volume 15, 2813–2826. https://www.dovepress.com/getfile.php?fileID=83944
A new study has found a strong association between adherence to the tenets of the MIND Diet and fewer sticky beta-amyloid plaques and tau tangles in brain tissue versus people who don't eat this way. Listen in this week as Dee talks about the details of this study, the tenets of the MIND Diet, and how you can implement elements of the MIND diet into your meals.
Reference:
Agarwal, P., Leurgans, S. E., Agrawal, S., Aggarwal, N., Cherian, laurel J., James, B. D., Dhana, K., Barnes, L. L., Bennett, D. A., & Schneider, J. A. (2023). Association of Mediterranean-Dash Intervention for Neurodegenerative Delay and Mediterranean diets withAlzheimer disease pathology. Neurology. https://doi.org/10.1212/wnl.0000000000207176
A new study has found a strong association between consumption of erythritol (a zero calorie sweetener used in many sugar-free products) and blood clotting, stroke, heart attack and death. Listen in this week as Dee talks about the details of this study and what it means for your health.
Reference:
Witkowski, M., Nemet, I., Alamri, H., Wilcox, J., Gupta, N., Nimer, N., Haghikia, A., Li, X. S., Wu, Y., Saha, P. P., Demuth, I., König, M., Steinhagen-Thiessen, E., Cajka, T., Fiehn, O., Landmesser, U., Tang, W. H., & Hazen, S. L. The artificial sweetener erythritol and cardiovascular event risk. Nature Medicine (2023). https://www.nature.com/articles/s41591-023-02223-9
The authors of a new study make the case that Alzheimer's disease is driven by diet, and that an evolutionary survival response to forage for food triggered by the production of fructose in the brain back in cave man days has now gone haywire due to the abundance of fructose in the modern food supply. Listen in this week as Dee discusses the findings of the study, and what this means for prevention and treatment of Alzheimer's disease.
Reference:
Johnson, R. J., Tolan, D. R., Bredesen, D., Nagel, M., Sánchez-Lozada, L. G., Fini, M., Burtis, S., Lanaspa, M. A., & Perlmutter, D. (2023). Could Alzheimer’s disease be a maladaptation of an evolutionary survival pathway mediated by intracerebral fructose and uric acid metabolism? The American Journal of Clinical Nutrition, 117(3), 455–466. https://doi.org/10.1016/j.ajcnut.2023.01.002
Intermittent fasting has gained popularity in recent years as a viable weight loss strategy. But is skipping the morning meal really necessary for dropping pounds? Listen in this week as Dee discusses the findings of a new study comparing intermittent fasting to portion control, and the meat timing strategy that works best for most people.
Reference:
Zhao, D., Guallar, E., Woolf, T. B., Martin, L., Lehmann, H., Coughlin, J., Holzhauer, K., Goheer, A. A., McTigue, K. M., Lent, M. R., Hawkins, M., Clark, J. M., & Bennett, W. L. (2023). Association of eating and sleeping intervals with weight change over time: The Daily24 cohort. Journal of the American Heart Association, 12(3), 12:e026484. https://www.ahajournals.org/doi/epub/10.1161/JAHA.122.026484
In her book The Science of Skinny, Dee claimed the invention of trans fats as the worst nutritional disaster in history. Now a new report from the World Health Organization (WHO) agrees. Listen in this week as Dee discusses the new report, why the WHO is calling for a global ban on trans fats, and what you can do to avoid trans fats in your foods.
Reference:
World Health Organization Department of Nutrition and Food Safety. (2023). Countdown to 2023: WHO report on global trans-fat elimination 2022. https://www.who.int/publications/i/item/9789240067233
Grapes contain a myriad of phytonutrients that protect against many diseases. Listen in this week as Dee discusses the findings of a recent study that showed how eating a specific amount of grapes defends against the UV sun rays that lead to sunburn.
Reference:
Pezzuto, J. M., Dave, A., Park, E.-J., Beyoğlu, D., & Idle, J. R. (2022). Short-term grape consumption diminishes UV-induced skin erythema. Antioxidants, 11(12), 2372. https://www.mdpi.com/2076-3921/11/12/2372
Several studies show that consumption of up to 1.5 liter a day of silicon-rich mineral water offers clinically significant protection against cognitive decline. Listen in this week as Dee discusses the results of the study and why silica in particular is the curative mineral in water that protects against dementia and Alzheimer's disease.
Links to Study Reference:
Abstract: https://pubmed.ncbi.nlm.nih.gov/22976072/
Full Text: https://vaccinepapers.org/wp-content/uploads/Silicon-Rich-Mineral-Water-as-a-NonInvasive-Test-of-the-Aluminum-Hypothesis-in-Alzheimers-Disease.pdf
Link to Volvic Water: https://amzn.to/3Y4qBNH
Link to Volvic Water Mineral Content: https://www.volvic.co.uk/products/natural-mineral-water/volvic-natural-mineral-water/natural-mineral-water-500ml
A team of British scientists have spent the last 14 years experimenting with genetically engineering a tomato that contains significantly higher levels of anthocyanins, a phytonutrient gives many fruits and vegetables their red, purple, or blue flesh or peel--such as blueberries, strawberries, eggplant, and red cabbages. It has recently been approved by the USDA's Animal and Plant Health Inspection Service (APHIS) for U.S. import and cultivation. Listen in this week as Dee discusses how this purple tomato was genetically modified, and whether this is a concern or a benefit to your health.
Reference:
https://www.nongmoproject.org/blog/new-gmo-alert-purple-tomato-recently-approved-for-u-s-import-and-cultivation/#:~:text=The%20company%20says%20about%20half,(as%20a%20flavanol%20activator).
People who live in longevity hot spots called "Blue Zones" live up to a decade longer than average Americans. After researchers analyzed dietary surveys of the daily eating habits of people in the blue zones over the past 80 years, there were five common foods included in their diets. Listen in this week as Dee discusses the five pillars of a longevity diet, and how these foods contribute to long life.
Reference:
Longo, V. D., & Anderson, R. M. (2022). Nutrition, longevity and disease: From molecular mechanisms to interventions. Cell, 185(9), 1455–1470. https://tinyurl.com/yfhzpad5
Link to The Blue Zones American Kitchen: 100 Recipes to Live to 100. https://amzn.to/3GB5c7S
Macambo beans are a cousin to cacao beans, with similar nutritional benefits. Listen in this week as Dee discusses the nutritional benefits of this crunchy snack bean that is taking the superfood world by storm!
Link to purchase Macambo Beans: https://amzn.to/3Xxo9zl
You've likely heard of prebiotics and probiotics. But what are postbiotics, and what do they do? Listen in this week as Dee discusses all three "biotics" and how postbiotics are quickly taking the spotlight as the major player in overall health.
Link to 3-in-1 Complete Probiotics: https://amzn.to/3WbpgUi
Cranberries have been used in folk medicine for generations, and there is now sound science to back-up their benefits. Listen in this week as Dee discusses the best ways to consume cranberries and how their nutrients fight cancer, lower inflammation, and more.
Link to recipe for sugar-free cranberry sauce: https://processedfreeamerica.org/sugar-free-blood-orange-cranberry-sauce/
Researchers have discovered a previously unknown species of bacteria present in the intestines of people diagnosed with rheumatoid arthritis, but not in people without the condition. Listen in this week as Dee discusses the research and the future treatment and prevention of rheumatoid arthritis.
Reference:
Chriswell, M. E., Lefferts, A. R., Clay, M. R., Hsu, A. R., Seifert, J., Feser, M. L., Rims, C., Bloom, M. S., Bemis, E. A., Liu, S., Maerz, M. D., Frank, D. N., Demoruelle, M. K., Deane, K. D., James, E. A., Buckner, J. H., Robinson, W. H., Holers, V. M., & Kuhn, K. A. (2022). Clonal Iga and IGG autoantibodies from individuals at risk for rheumatoid arthritis identify an arthritogenic strain of subdoligranulum. Science Translational Medicine, 14(668). https://doi.org/10.1126/scitranslmed.abn5166
Fagopyrum tataricum, also known as Tartary Buckwheat, is a gluten-free psuedo-grain sibling to common buckwheat, but with a more powerful nutrient profile. Listen in this week as Dee discusses why tartary buckwheat is being dubbed a "powerhouse for nutrition", shown to prevent the effects of several chronic metabolic diseases, including high blood pressure, diabetes and heart disease.
Link to Purchase Tartary Buckwheat Flour: https://amzn.to/3V8De9a
Reference:
Luthar, Z., Golob, A., Germ, M., Vombergar, B., & Kreft, I. (2021). Tartary buckwheat in human nutrition. Plants (Basel, Switzerland), 10(4), 700. https://doi.org/10.3390/plants10040700
That is the question French researchers sought to answer in their 3-month study on overweight adults. Listen in this week as Dee deciphers the results of this study and how a unique probiotic that provides the typical “French” cheese taste and smell works in the body to reduce appetite and increase metabolism.
Link to Purchase H. Alvei Probiotic: https://www.soin-et-nature.com/en/19758-enterosatys-hafnia-alvei-4597-zn-cr-targedys-60-capsules.html
(Dee McCaffrey and Processed-Free America have no affiliation with Soin et Nature, and do not recieve any compensation from the sale of ENTEROSatys TargEDys Hafnia alvei)
Reference:
Déchelotte, P., Breton, J., Trotin-Picolo, C., Grube, B., Erlenbeck, C., Bothe, G., Fetissov, S. O., & Lambert, G. (2021). The probiotic strain H. Alvei HA4597® improves weight loss in overweight subjects under moderate hypocaloric diet: A proof-of-concept, multicenter randomized, double-blind placebo-controlled study. Nutrients, 13(6), 1902. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8227740/
If you're a fan of raw apple cider vinegar, you'll be surprised to learn that pumpkins can be fermented into a similarly nutritious vinegar too. Listen in this week as Dee discusses how pumpkin vinegar is made, and how it can pump up your health!
Link to purchase Trader Joe's Pumpkin Vinegar:
https://amzn.to/3fEiUNP
Link to Pumpkin Spiced Maple Vinaigrette Recipe: https://processedfreeamerica.org/pumpkin-spice-maple-vinaigrette/
When foods like potatoes and rice are cooked and then cooled, their starch molecules undergo rearrangement to become less "starchy". Listen in this week as Dee explains the concept of "retrograded resistant starch" and how cooling starchy foods lowers their impact on blood sugar levels.
Reference:
Harris K. F. (2019). An introductory review of resistant starch type 2 from high-amylose cereal grains and its effect on glucose and insulin homeostasis. Nutrition Reviews, 77(11), 748–764. https://doi.org/10.1093/nutrit/nuz040
Psyllium is best known for its ability to aid in digestive health, but it has also been clinically proven to lower cholesterol, blood sugar and blood pressure. Listen in this week as Dee discusses how psyllium stimulates several biochemical functions in the body to provide super health benefits.
Purchase psyllium: https://amzn.to/3TtUqVB
Reference:
McRorie, J. W., Gibb, R. D., Sloan, K. J., & McKeown, N. M. (2021). Psyllium. Nutrition Today, 56(4), 169–182. https://doi.org/10.1097/nt.0000000000000489
There's a lot of nutrition packed into these tiny little seeds, and the chia seed trend is making a splash with a new generation now. Listen in this week as Dee discusses the key benefits of including chia seeds in your meals and snacks.
Our eyes need nourishment to keep them moist so that we can have crisp, clear vision. Listen in this week as Dee discusses the foods that provide nourishment for your eyes, and the various types of supplements to be aware of.
Pickling and Fermenting are two techniques used to preserve fruits or vegetables in jars. Listen in this week as Dee discusses the important differences between these two techniques when it comes to your long term health.
A new study comparing daily consumption of cocao versus multivitamins shows the multivitamins improved brain function in older adults, and the benefit was greater for those with a history of heart disease. Listen in this week as Dee discusses the results of the study and what it means for your cognitive health.
Reference:
Baker, L. D., Manson, J. E., Rapp, S. R., Sesso, H. D., Gaussoin, S. A., Shumaker, S. A., & Espeland, M. A. (2022). Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial. Alzheimer's & Dementia: The Journal of the Alzheimer's Association, 2022, 1–12. https://doi.org/10.1002/alz.12767
Link to Multivitamins: https://amzn.to/3C6rU6D
A new study comparing daily consumption of cocao versus multivitamins shows the multivitamins improved brain function in older adults, and the benefit was greater for those with a history of heart disease. Listen in this week as Dee discusses the results of the study and what it means for your cognitive health.
Reference:
Baker, L. D., Manson, J. E., Rapp, S. R., Sesso, H. D., Gaussoin, S. A., Shumaker, S. A., & Espeland, M. A. (2022). Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial. Alzheimer's & Dementia: The Journal of the Alzheimer's Association, 2022, 1–12. https://doi.org/10.1002/alz.12767
Link to Multivitamins: https://amzn.to/3C6rU6D
A new study published in the journal Cell, showed that consuming saccharin and sucralose harms the ability of healthy adults to dispose of glucose in their body. The study also looked at the effect of Aspartame and Stevia. Listen in this week as Dee discusses the study and what it means for your health.
Reference:
Suez, J., Cohen, Y., Valdés-Mas, R., Mor, U., Dori-Bachash, M., Federici, S., Zmora, N., Leshem, A., Heinemann, M., Linevsky, R., Zur, M., Ben-Zeev Brik, R., Bukimer, A., Eliyahu-Miller, S., Metz, A., Fischbein, R., Sharov, O., Malitsky, S., Itkin, M., … Elinav, E. (2022). Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance. Cell, 185(18), 3307–3328.E19. https://doi.org/https://doi.org/10.1016/j.cell.2022.07.016
Link to Stevia Clear Drops: https://amzn.to/3Dx85qr
A new study published in the journal Cell, showed that consuming saccharin and sucralose harms the ability of healthy adults to dispose of glucose in their body. The study also looked at the effect of Aspartame and Stevia. Listen in this week as Dee discusses the study and what it means for your health.
Reference:
Suez, J., Cohen, Y., Valdés-Mas, R., Mor, U., Dori-Bachash, M., Federici, S., Zmora, N., Leshem, A., Heinemann, M., Linevsky, R., Zur, M., Ben-Zeev Brik, R., Bukimer, A., Eliyahu-Miller, S., Metz, A., Fischbein, R., Sharov, O., Malitsky, S., Itkin, M., … Elinav, E. (2022). Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance. Cell, 185(18), 3307–3328.E19. https://doi.org/https://doi.org/10.1016/j.cell.2022.07.016
Link to Stevia Clear Drops: https://amzn.to/3Dx85qr
If your goal in selecting plant-based meat alternatives is better health, then you'll want to know which one can get you there. Listen in this week as Dee discusses a variety of different options for replacing meat in your diet.
Link to Non-GMO Shopping Guide: https://www.nongmoproject.org/find-non-gmo/verified-products/
If your goal in selecting plant-based meat alternatives is better health, then you'll want to know which one can get you there. Listen in this week as Dee discusses a variety of different options for replacing meat in your diet.
Link to Non-GMO Shopping Guide: https://www.nongmoproject.org/find-non-gmo/verified-products/
A 2015 study published in the journal Science found that high doses of vitamin C impaired growth of colon cancer tumors that have previously resisted other treatments. Listen in this week as Dee discusses the findings of the study, and what this means for the future of treatment for many other types of cancer.
References:
Monti, D. A., Mitchell, E., Bazzan, A. J., Littman, S., Zabrecky, G., Yeo, C. J., Pillai, M. V., Newberg, A. B., Deshmukh, S., & Levine, M. (2012). Phase I evaluation of intravenous ascorbic acid in combination with gemcitabine and erlotinib in patients with metastatic pancreatic cancer. PLoS ONE, 7(1). https://doi.org/10.1371/journal.pone.0029794
Yun, J., Mullarky, E., Lu, C., Bosch, K. N., Kavalier, A., Rivera, K., Roper, J., Chio, I. I., Giannopoulou, E. G., Rago, C., Muley, A., Asara, J. M., Paik, J., Elemento, O., Chen, Z., Pappin, D. J., Dow, L. E., Papadopoulos, N., Gross, S. S., & Cantley, L. C. (2015). Vitamin C selectively kills KRAS and BRAF mutant colorectal cancer cells by targeting GAPDH. Science, 350(6266), 1391–1396. https://doi.org/10.1126/science.aaa5004
Nature Works Best Cancer Clinic in Tempe, AZ: https://natureworksbest.com/
A new study published in Mayo Clinic Proceedings showed that lower intake of calcium and potassium leads to high odds of developing kidney stones. Listen in this week as Dee discusses the findings of the 8-year study. and how to increase intake of foods containing these important nutrients.
Reference:
Chewcharat, A., Thongprayoon, C., Vaughan, L. E., Mehta, R. A., Schulte, P. J., O’Connor, H. M., Lieske, J. C., Taylor, E. N., & Rule, A. D. (2022). Dietary risk factors for incident and recurrent symptomatic kidney stones. Mayo Clinic Proceedings, 97(8), 1437–1448. https://doi.org/10.1016/j.mayocp.2022.04.016
If you enjoy eating jackfruit as a meat alternative, you'll want to know about banana blossoms. Listen in this week as Dee discusses the purple flower with a surprisingly flaky fish-like texture, its health benefits, and how to use it in your meals.
Link to purchase Banana Blossom: https://amzn.to/3CmVyW6
The Paleo Diet has long been touted as a diet that did not contain potatoes, beans or other starchy foods. New research now shows that likely wasn't the case. Listen in this week as Dee discusses the findings of the 7-year study on the dental plaque and oral microbiome of a 100,000-year old Neanderthal.
Reference:
Fellows Yates, J. A., Velsko, I. M., Aron, F., Posth, C., Hofman, C. A., Austin, R. M., Parker, C. E., Mann, A. E., Nägele, K., Arthur, K. W., Arthur, J. W., Bauer, C. C., Crevecoeur, I., Cupillard, C., Curtis, M. C., Dalén, L., Díaz-Zorita Bonilla, M., Díez Fernández-Lomana, J. C., Drucker, D. G., … Warinner, C. (2021). The evolution and changing ecology of the african hominid oral microbiome. Proceedings of the National Academy of Sciences, 118(20). https://doi.org/10.1073/pnas.2021655118
A new study has found that potassium-rich diets were associated with lower blood pressure, particularly in women with high salt intake. Three specific foods had the most benefit. Listen in this week as Dee discusses the research, and why a high potassium diet is important for everyone.
Reference:
Wouda, R. D., Boekholdt, S. M., Khaw, K. T., Wareham, N. J., de Borst, M. H., Hoorn, E. J., Rotmans, J. I., & Vogt, L. (2022). Sex-specific associations between potassium intake, blood pressure, and cardiovascular outcomes: the EPIC-Norfolk study. European Heart Journal, ehac313. https://doi.org/10.1093/eurheartj/ehac313
The idea that exercising more can mitigate the effects of eating a poor diet is being put to rest. Listen in this week as Dee discusses the research, and how the synergy of a good diet and physical activity promote the best health outcomes.
Reference:
Ding, D., Van Buskirk, J., Nguyen, B., Stamatakis, E., Elbarbary, M., Veronese, N., Clare, P. J., Lee, I.-M., Ekelund, U., & Fontana, L. (2022). Physical activity, diet quality and all-cause cardiovascular disease and cancer mortality: A prospective study of 346 627 UK Biobank participants. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2021-105195
A growing body of evidence suggests that consumption of diet soda is correlated to increased risk of metabolic issues and dementia, among other medical conditions. Listen in this week as Dee discusses the research, and how to cut down on diet soda consumption.
Reference:
Johnson, R. K., Lichtenstein, A. H., Anderson, C. A. M., Carson, J. A., Després, J.-P., Hu, F. B., Kris-Etherton, P. M., Otten, J. J., Towfighi, A., & Wylie-Rosett, J. (2018). Low-calorie sweetened beverages and cardiometabolic health: A science advisory from the American Heart Association. Circulation, 138(9). https://doi.org/10.1161/cir.0000000000000569
Alzheimer's Disease currently devastates the lives of 5.8 million Americans, and there is no cure, but some promising research on curcumin gives us some hope. Listen in this week as Dee discusses how curcumin, the active component in the spice turmeric, quells the flame of inflammation in the brain that is linked to Alzheimer's.
Link to Turmeric: https://amzn.to/3OZmG0B
Source:
Mishra, S., & Palanivelu, K. (2008). The effect of curcumin (turmeric) onalzheimer′s disease: An overview. Annals of Indian Academy of Neurology, 11(1), 13. https://doi.org/10.4103/0972-2327.40220
A new study has shown that adding about two servings of pecans a day to your diet produces a greater and more consistent reduction in cholesterol compared to many other interventions. Listen in this week as Dee discusses the results of the study, with a bonus comparison to how avocados also reduce cholesterol levels.
Sources:
Guarneiri, L. L., Paton, C. M., & Cooper, J. A. (2021). Pecan-enriched diets alter cholesterol profiles and triglycerides in adults at risk for cardiovascular disease in a randomized, controlled trial. The Journal of Nutrition, 151(10), 3091–3101. https://doi.org/10.1093/jn/nxab248
Lichtenstein, A. H., Kris‐Etherton, P. M., Petersen, K. S., Matthan, N. R., Barnes, S., Vitolins, M. Z., Li, Z., Sabaté, J., Rajaram, S., Chowdhury, S., Davis, K. M., Galluccio, J., Gilhooly, C. H., Legro, R. S., Li, J., Lovato, L., Perdue, L. H., Petty, G., Rasmussen, A. M., … Reboussin, D. M. (2022). Effect of incorporating 1 avocado per day versus habitual diet on visceral adiposity: A randomized trial. Journal of the American Heart Association, 2022, e025657. https://doi.org/10.1161/jaha.122.025657
A new study reveals that people are usually wrong when ranking how well they eat, particularly when they think their diet is healthy. Listen in this week as Dee discusses the significant disconnects between the researcher-calculated evaluation and how participants ranked their own diet, and how to ensure your diet meets the criteria for excellence.
Links to research presented orally at the annual meeting of the American Society for Nutrition held on June 14, 2022, titled Relationship Between Dietary Patterns and Behavioral/Societal Outcomes:
abstract
presentation details
Testosterone is a key hormone needed by both men and women for optimal bone density, blood sugar control, muscle mass, energy levels, and libido. Testosterone production in the body may decrease due to a number of diet and lifestyle factors. Listen in this week as Dee discusses how to naturally boost testosterone levels, and why you need to keep your levels up.
Link to Reed's Zero Sugar Extra Ginger Ale, co-host Michael's new favorite beverage that, according to Dee, can help to naturally increase testosterone: https://amzn.to/3OoLbUN
Dee appeared on the cover of the June 27th, 2022 issue of Woman's World Magazine. To get a copy of that edition, click here: https://www.zinio.com/woman-s-world/june-27-2022-i550366
Every year the Environmental Working Group, a non-profit advocacy group, publishes a list of common produce items and ranks them according to how contaminated they are with pesticide residues that you may potentially be eating! Listen in this week as Dee discusses what's new this year and which foods you should always eat organically grown, and which are safe to eat non-organic.
Download a pocket size copy of the 2022 Dirty Dozen and Clean 15 List at https://www.ewg.org/foodnews/
Table olives are one of the oldest fermented foods hailing from the Mediterranean area. Fermentation gives them probiotic properties in addition to their many other health benefits. Listen in this week as Dee discusses how olives are fermented, and the difference between black olives vs fermented olives.
Two studies published within the last year found that cells in muscles being used to lift weights sends instructions to fat cells in other parts of the body to prompt the fat burning process. Listen in this week as Dee discusses the results of these two studies and why weight training burns more fat than aerobic exercise.
References:
Lopez, P., Taaffe, D. R., Galvão, D. A., Newton, R. U., Nonemacher, E. R., Wendt, V. M., Bassanesi, R. N., Turella, D. J., & Rech, A. (2022). Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta‐analysis. Obesity Reviews, 23(5), 1–25. https://doi.org/10.1111/obr.13428
Vechetti, I. J., Peck, B. D., Wen, Y., Walton, R. G., Valentino, T. R., Alimov, A. P., Dungan, C. M., Van Pelt, D. W., Walden, F., Alkner, B., Peterson, C. A., & McCarthy, J. J. (2021). Mechanical overload‐induced muscle‐derived extracellular vesicles promote adipose tissue lipolysis. The FASEB Journal, 35(6), e21644. https://doi.org/10.1096/fj.202100242r
Kvass is a fermented probiotics beverage that hails from northeastern Europe and is traditionally made from bread, malt, and water. When kvass is made from beets instead of bread, it puts the beverage into a whole other league, owing to the many health benefits of deeply hued vegetable. Listen in this week as Dee talks about the superfood status of beet kvass, and the many reasons why it's better than kombucha or traditional bread kvass.
Link to Beet Kvass, single 8-oz. bottle: https://amzn.to/3md3DU1
Link to Beet Kvass, 3-pack of 16-oz. bottles: https://amzn.to/3GCEmMk
Fonio, also known as Hungry Rice, is an ancient super-grain from the millet family that hails from west Africa. It cooks as quickly as couscous, is gluten-free, and highly nutritious. Listen in this week as Dee discusses the amazing health benefits of this tiny grain, and how to add it to your culinary repertoire.
Link to Fonio: https://amzn.to/3PCU7qs
Link to Fantastic Fluffy Fonio recipe: https://processedfreeamerica.org/fantastic-fried-fonio-like-fried-rice-only-better/
Nutritional yeast is a delicious way to infuse flavor in a variety of meals. But what is nutritional yeast, and what are its benefits? Listen in this week as Dee explains how nutritional yeast is produced, what nutrients it naturally provides and those it does not, and the best ways to incorporate it into your diet.
Link to Unfortified Nutritional Yeast: https://amzn.to/3vzr3Zd
Research shows that children born to obese mothers or mothers with type 2 diabetes, are genetically prone to developing diabetes. Listen in this week as Dee discusses a new study showing that special proteins released by the placenta after exercise prevents the negative effects of obesity being passed from mother to the offspring.
Each year, about half a million people have their gallbladder removed--a surgery known as a cholecystectomy. You can live without a gallbladder, but digestion of the fats in your diet becomes impaired, ultimately leading to deficiencies of essential fatty acids and certain vitamins. Listen in this week as Dee discusses the role of bile in fat digestion, and how to ensure you get enough if you've had your gallbladder removed.
Link to Bile Salt Supplement https://amzn.to/3LV2r29
Lentils are petite legumes with huge health benefits. Listen in this week as Dee discusses the nutrient power of lentils, and how to cook and incorporate them into your meal plan.
Link to Dee's famous Lovely Lentil Soup: https://processedfreeamerica.org/lovely-lentil-soup/
A relative newcomer to the U.S., coffee made from the seeds of dates has been enjoyed in Middle Eastern countries for centuries. Recent research shows it has benefits for lowering cholesterol, managing type 2 diabetes and has strong antioxidant activity in the body. Listen in this week as Dee discusses the incredible health benefits of this naturally caffeine-free brew.
Link to Date Seed Coffee https://amzn.to/3uqDshb
Enzymes are specialized proteins that perform various roles in the body. Good digestion and good health depends on them, therefore a shortage of enzymes leads to disease and premature aging. Listen in this week as Dee discusses the role of digestive enzymes vs. metabolic enzymes, and which foods you need to include in your diet every day to support your body's ability to produce enough enzymes.
Link to Digestive Enzymes: https://amzn.to/3K64LD7
A new study shows that diets high in processed foods are linked to brain inflammation that results in dementia. Listen in this week as Dee discusses the role of the omega-3 fatty acid DHA in fending off the inflammatory response in the brain that leads to dementia, and how you can get more DHA in your diet.
Link to Pro-DHA Fish Oil: https://amzn.to/3NHAooL
A recently published large scale study correlates consumption of the artificial sweetener Aspartame (marketed under the brand name Equal) to a significant increased cancer risk. Listen in this week as Dee discusses the implications of this study, and why it has sparked controversy.
Link to Stevia extract: https://amzn.to/36rv1JD
Sometimes called mini cabbages, Brussels sprouts have a reputation for being a "yucky vegetable” due to their bitter tasting odiferous compounds that are intensified by overcooking them. However, when properly cooked and seasoned, those same compounds in Brussels sprouts offer a natural, nutty sweetness along with big health benefits. Listen in this week as Dee discusses Brussels sprouts nutrition and how to make them taste great!
A new study shows that diets high in saturated fat combined with liquid forms of fructose, such as sugary beverages, is linked to fatty liver disease. Listen in this week as Dee discusses the implications of this study, and nutrition interventions to reduce fatty liver disease.
In Chapter 9 of Dee's Book The Science of Skinny, she details how to support the health of your liver through nutrition. Here's the link to purchase the book: https://amzn.to/3I9Q4NB
New research shows that no matter what age you start, and no matter whether the produce is organic or not, adopting a plant-rich diet can add years to your life. Listen in this week as Dee discusses the research and what it means for your longevity.
Two new studies published in early 2022 show that eating mangos on a regular basis is associated with better intakes of potassium and fiber, reduced inflammation and and lower blood sugar levels. Listen in this week as Dee talks about the research showing the magnificence of mangos.
The stimulant effects of caffeine have been a topic of study by researchers for many years. Now, a new Canadian study has discovered how caffeine interacts with key cellular factors to clear cholesterol from the bloodstream. Listen in this week as Dee talks about the details of the new research and what this means for your cardiovascular health.
Dates are a deliciously sweet, yet low glycemic fruit with a variety of scientifically proven health benefits. Listen in this week as Dee talks about the syrup made from dates, and its use as a nutritious alternative to honey and maple syrup.
Link to recommended Date Syrup: https://amzn.to/3usqqQX
Potassium is a mineral that serves as an electrolyte in the body, and is required for proper nerve conduction, muscle contraction and blood pressure. But did you know that this mineral also has benefits for your skin and hair as well? Listen in this week as Dee discusses the roles of potassium in your body, and how to ensure you are getting enough.
Black seed oil, also called black cumin seed oil, has been used around the world for over 3,000 years to treat a variety of human ailments. Listen in this week as Dee discusses what black seed oil is, the compounds responsible for its immune boosting properties, and how to use it in your diet.
Link to Black Cumin Seed Oil supplement: https://amzn.to/3qxT0ht
When it comes to our immune system, what we eat matters. A lot. Listen in this week as Dee talks about the food ingredient that takes down your immune system, and how it does so.
Artichoke leaf extract has been used medicinally throughout history to treat ailments of the liver and digestive tract. Recent scientific research has substantiated the health benefits of artichokes, including its therapeutic role in healing non-alcoholic fatty liver disease (NAFLD) and non-alcoholic steatohepatitis (NASH). Listen in this week as Dee discusses how the compounds in artichoke leaf extract heal the liver.
Link to Artichoke Leaf Extract supplement: https://amzn.to/3JUX3Mo
Carboxymethylcellulose has been used in processed foods since the 1960's as an emulsifier and thickener. Today it is used extensively in gluten-free and reduced fat products. It had long been assumed to be safe without any human testing, because it does not break down in digestion and is eliminated in feces. However, a new study has disproved the "it just passes through" argument. Listen in this week as Dee discusses the results of this study and how carboxymethylcellulose disrupts healthy gut bacteria, leading to increased risk of a number of intestinal diseases.
Link to Hyperbiotics Organic Prebiotic Powder: https://amzn.to/3b0bGLu
The tiny seeds of the flax plant pack a powerful nutritional punch, and have been shown in studies to improve heart health, regulate blood sugar and fight cancer. Listen in this week as Dee discusses the power of these mighty seeds, and how to use them in your everyday diet.
Link to purchase flax seeds: https://amzn.to/3o2AYT6
Fire Cider is an herbal tonic that has been used as a folk remedy for generations, and popularized by renowned herbalist Rosemary Gladstar. Easy to make from a variety of anti-inflammatory and immune boosting foods, herbs and apple cider vinegar, this infusion boosts the immune system, stimulates digestion, reduces inflammation and warms your body on cold days. Listen in this week as Dee discusses the ingredients in fire cider, their health benefits, how to make it, and where to buy it pre-made.
Link to Fire Cider: https://amzn.to/3xzKbW8
Coenzyme Q10 (CoQ10) is a vitamin-like fat-soluble compound made within the body. It is a crucial component in the production of ATP (our body's main source of energy), and also serves as a powerful antioxidant. However, CoQ10 production in the body declines with age, and there are a number of circumstances that require higher amounts of CoQ10 than what our body can make on its own. Listen in this week as Dee discusses the conditions that can benefit from increased amounts of CoQ10, and the best forms of supplemental CoQ10.
Link to CoQ10: https://amzn.to/3nE3vwM
For decades, doctors have recommended daily baby aspirin use to reduce chances for blood clots. But new research shows that if you've never had a heart attack or stroke, taking an aspirin daily can do more harm than good. Listen in this week as Dee discusses the research and the alternative interventions that are clinically proven to work better than aspirin, without the harmful side effects.
Link to Nattokinase: https://amzn.to/3BeOAhs
Oranges are known for their vitamin C content, which can ward off colds and viruses. Now, research shows eating oranges also provides the body with powerful compounds that stop metastasis of certain cancers, and prevent plaque build-up in arteries. Listen in this week as Dee discusses the research and why an orange a day can keep the doctor away!
Interchangeably called garbanzo beans, chickpeas are a versatile bean with many powerful health benefits and uses in the diet. Listen in this week as Dee discusses the variety of nutrients in chickpeas as well as the many ways to incorporate them into your culinary repertoire.
Link to purchase garbanzo beans: https://amzn.to/3k3pRqY
Oats are known for their high content of a cholesterol lowering fiber called beta-glucan. But, oats also contain antioxidants in the outer bran layer with many promising health benefits. Listen in this week as Dee discusses these special antioxidants and the various forms of oats to include in your healthy diet!
Link to oat bran muffin recipe: https://processedfreeamerica.org/dees-flourless-oat-bran-muffins-apple-cinnamon/
You've likely heard of the health benefits of raw garlic, but have you heard of black garlic? Listen in this week as Dee discusses what black garlic is, how it's prepared, it's health benefits, and how to enjoy it with your favorite foods!
Link to purchase black garlic: https://amzn.to/3kXu9j8
Glutathione is known as “The Master Antioxidant” because it is made within your body and protects cells from toxic substances such as heavy metals, drugs and cancer causing free radicals. How it does this is quite fascinating. Listen in this week as Dee discusses how your body makes glutathione, and which foods to eat to help your body make adequate levels of it.
Link to purchase Whey Protein: https://amzn.to/3y0Q2Di
Cherries are a well-loved summer fruit that pair well in both sweet and savory dishes, or just eaten by themselves. Listen in this week as Dee gives a cheer to the nutritional profile and health benefits of cherries--all except the Maraschino type!
Did you know that people in the U.S and Europe avoided and even feared tomatoes up until about the mid-1800's? Why? Listen in this week as Dee discusses tomato nutrition and the circumstances under which caution should be taken when eating them.
Yogurt is known for its probiotic content and the myriad benefits it provides to the gut microbome. But, do non-dairy yogurts measure up to the centuries-old yogurts made from cow and goat milk? Listen in this week as Dee discusses the pros and cons of commercially prepared non-dairy yogurts, and which may be the best for you.
Link to purchase non-diary yogurt starter: https://amzn.to/3hXaS0W
Seasonal allergies, also known as hay fever or allergic rhinitis, only occur during certain times of the year--usually spring or summer--when plant pollens trigger the immune system to overreact. Listen in this week as Dee discusses the best foods to eat to help quell seasonal allergies, and which foods you should avoid during allergy season.
Link to purchase Quercitin https://amzn.to/3ampaV9
Alarming levels of arsenic, a known carcinogen, have been found in rice and rice products over the last several years. Listen in this week as Dee discusses which types of rice have the most arsenic, and the cooking techniques you can use to decrease the amount of arsenic in rice by up to 74%.
Vitamin A is linked to sharp vision and strong immune health--but it doesn't come from carrots directly. Listen in this week as Dee discusses the best food sources of vitamin A, and how to ensure you get enough.
Link to purchase Cod Liver Oil: https://amzn.to/2R1FVxS
Bite into a sweet crisp wedge of watermelon to get a boost of health, but don't throw away the seeds! Listen in this week as Dee discusses the many health benefits of watermelon and its seeds.
Link to purchase watermelon seeds for snacks, salads and more: https://amzn.to/2Sr4LYg
Chromium is a mineral found in foods that enhances the action of insulin to lower blood sugar levels. Listen in this week as Dee explains the role of chromium and what foods and supplements can help increase intake for blood sugar control.
Link to purchase Chromium Picolinate supplement: https://amzn.to/2QEcmle
Link to purchase Glucose Tolerance Factor supplement: https://amzn.to/32s9FWE
Digestive enzymes are naturally produced in various places within the digestive system. If you're not producing enough of them, digestion is impaired, and you won't be well nourished even if you have a healthy diet. Listen in this week as Dee explains how digestive enzymes work and why supplemental enzymes might a good idea.
Link to purchase Digestive Enzyme Supplement: https://amzn.to/3wHR4UJ
A form of fermented tea, known as Emperor's Pu·erh tea, has been used for over 500 years in China as a medicinal tea. Recent studies show that it contains compounds that naturally lower cholesterol. Listen in this week as Dee explains the chemistry of this tea and how to use it safely to lower cholesterol levels.
Link to purchase Pu-erh Tea: https://amzn.to/31p5FpB
In 2000 researchers discovered a molecule called zonulin that is created in the gut when gluten is present and triggers intestinal permeability (aka leaky gut)--even in people who do not have Celiac Disease. Listen in this week as Dee discusses zonulin, its role in the body, and how it may be affecting your health.
What makes broccoli and spinach so healthy? One particular compound found naturally in these foods is alpha-lipoic acid, a powerful antioxidant. Listen in this week as Dee explains the various foods and other sources of alpha-lipoic acid and the roles it plays in metabolic health such as managing blood sugar, blood pressure, weight loss and more. Link to purchase Alpha-Lipoic Acid: https://amzn.to/3bxkyuK
Quercitin is one of the most abundant and powerful antioxidants found in foods and created naturally in our body. Listen in this week as Dee discusses the many ways quercitin works to boost your health!
Links to purchase Quercitin: https://amzn.to/3ampaV9
Whether creamy or crunchy, peanut butter packs some health benefits. Listen in this week as Dee discusses the nutritional power of peanut butter, and some cautions you need to be aware of.
Links to purchase Dee's recommended Peanut Butter: https://amzn.to/3bOAvOE
The dried powdered version of a fruit native to Peru has a long list of health benefits in addition to being a delicious low glycemic sweetener. Listen in this week as Dee discusses the many ways lucuma powder can sweeten foods and boost your health.
Links to purchase Lucuma powder
More than 4,000 studies have documented the impressive health benefits of a natural plant compound called Berberine--everything from weight loss to lowering blood pressure and cholesterol, to improved immunity and digestion. Listen in this week as Dee discusses what Berberine is and how it works to boost your health.
Link to Berberine for Improved Immunity and Blood Sugar Support: https://amzn.to/3il74VE
Soap nuts are not actually nuts and don't actually contain soap---but they're all the rage as a non-toxic alternative to laundry detergent. Listen in this week as Dee explains the chemistry of soap nuts and how they work to clean your laundry.
Links to purchase soap nuts: https://amzn.to/37SHTq5
The syrup produced from the yacón root is well known for its sweet taste and health benefits. Listen in this week as Dee discusses the nutritional and therapeutic properties of yacón and how it can aid in weight loss and blood sugar management. Link to purchase Yacón Syrup: https://amzn.to/337R6rs
Meet the tiger nut--a trendy superfood with a tiger-striped exterior that's not actually a nut. Listen in this week as Dee discusses what tiger nuts are and why eating them offers some hefty health benefits.
Link to purchase Tiger Nuts: https://amzn.to/3kVQXh9
Citric acid is one of the most common food additives and is also used in cleaning products, medicines and beauty products. Listen in this week as Dee explains what exactly citric acid is, the upsides and the downsides of consuming it.
Centuries before the invention of Crisco, tallow (or beef fat) was considered a healthy and delicious fat for cooking, baking and more. Listen in this week as Dee explains the health benefits of tallow, and why this fat is not to be feared. Link to Purchase Beef Tallow: https://amzn.to/344k0K7
Research reveals that eating bananas every day could help prevent heart attacks and strokes. Listen in this week as Dee explains the nutritive powers of bananas, and why regular consumption of their nutrients is important for many aspects of your health.
Potatoes have been banished from many people's diets due to myths about their effects on health. Listen in this week as Dee puts an end to the nutrition myths surrounding spuds and explains why you may want to save some space on your plate for their many health virtues.
Vitamin B12 is a very important vitamin for cardiovascular and neurological health, but it is also the only vitamin that is not recognized as being reliably supplied from plant foods, leaving vegans to rely on foods fortified with synthetic vitamin B12 or take supplements. However, researchers at a Florida-based company say they have discovered active forms of vitamin B12 in water lentils (aka duckweed) grown on their private aquafarm. Listen in this week as Dee explains how this could be an exciting discovery for the plant-based food community, but cautions are still in order.
Monk fruit sweetener, aka Luo Han Guo, is a zero calorie sugar alternative that has taken a prominent place among sugar-free devotees and those with diabetes. Listen in this week as Dee explains that not all monk fruit sweeteners are created equal, and how to ensure you're getting the best of its health benefits.
Link to Dee's article on Monk Fruit
Oxalates are compounds found in many healthy foods and can also be made within your body, but some people may need to minimize their consumption. Listen in this week as Dee discusses nutritional strategies that help minimize the bad and maximize the good on oxalates.
The term “vitamin B6” makes it sound like it’s only one nutrient, but the term refers to a group of six related compounds that have similar activity and very important roles in the way our body functions. Listen in this week as Dee discusses this important vitamin and why you may need more of it in your diet.
Link to Dee's Article "The Benefits of Vitamin B6"
Oat milk is one of the newest members of the "alt-milk" community--known especially for its creamy frothiness in coffee shop espresso drinks. Listen in this week as Dee discusses how oat milk is made, its health benefits and its downsides.
Link to Oat Milk article
A cooking oil extracted from algae fermented in tanks similar to those used for making beer and wine---how good can it be? Listen in this week as Dee discusses how algae oil is made and its purported health benefits.
A recent study helped to unravel longstanding questions about how the body handles fructose from fruit vs. fructose from refined sugars. Listen in this week as Dee discusses the findings, and what the impact on your liver would be if you were to eat 20 servings of fruit a day.
Bones are supposed to last a long time and decompose slowly; they are not supposed to deteriorate while we are alive! Listen in this week as Dee discusses the most important contributing dietary factors to bone loss, and how to avoid losing bone as you age. Link to pH Test Strips Link to pH Balance for Better Bones Article
Recent genetic studies confirm that people of a certain blood type are at significantly higher risk of developing severe cases of COVID-19 (defined as respiratory failure). Listen in this week as Dee discusses the findings of these studies and what it means for your blood type). Link to Blood Type Test Kit: https://amzn.to/2YHo404
Did you know that the world's most prized spice has been clinically proven to be just as effective as Prozac, Zoloft and Tofranil, without any side effects? Listen in this week as Dee shares about the exciting scientific research into the efficacy of saffron to treat depression and more.
Link to Saffron Supplement: https://amzn.to/2XYJ0zw
Link to Saffron Article: https://processedfreeamerica.org/saffron-a-spicy-treatment-for-depression-alzheimers-macular-degeneration-weight-loss-and-more/
Many bodily functions depend on electrolytes, such as nerve and heart function, muscle contraction, breathing and blood pressure. Listen in this week as Dee discusses electrolytes and the best ways to replenish your electrolyte balance.
Elderberry has long been used around the world to treat infections, and a 2009 study showed that it works better than medications for flu prevention and treatment. But is it safe against other viruses, such as COVID19? Listen in this week as Dee discusses the research on how elderberry protects against viral infections, and the cautions to take to ensure its safety.
Link to Elderberry syrup
Researchers have discovered a strong correlation between vitamin D deficiency and mortality rates from the Coronavirus. Listen in this week as Dee discusses the role of vitamin D in our immune health, how your body makes its own vitamin D, the foods it is found in, and why you need a varied diet supplying many vitamins and minerals to help vitamin D do its job.
Link to Nordic Naturals Vitamin D supplement
What's the difference between probiotics and prebiotics? What role do prebiotics play in our immune health, and how to they keep our digestive system working properly? Listen in this week as Dee discuss the benefits of prebiotics, what foods we find them in, and how to make sure you get enough each day.
Link to Hyperbiotics Organic Prebiotic Powder
For the third year running, the U.S. News and World Report ranks the Mediterranean Diet as the most nutritious and easy to follow diets for effective for weight loss and prevention of diabetes and heart disease. Listen in this week as Dee discusses the history and tenets of this long standing traditional diet, and how it fits in well with the processed-free philosophy.
Link to JaJa's Music
Link to Dee's Article on this subject
Fatty liver is mainly a diet-related disease, and is emerging as the most prevalent form of chronic liver disease in the world. Listen in this week as Dee discusses the powerful liver healing properties of milk thistle, and why this ancient herb is effective at combatting this modern disease.
Link to Milk Thistle Extract
If you’re having trouble catching z’s, you’ve probably got insomnia. And if you’ve got insomnia, chances are your brain may not be making enough GABA. Listen in as Dee shares the good news - that with the right foods or supplements, it’s fairly easy to increase GABA levels in the brain.
Link to Dee's New Article on GABA
In recent years, scientists have learned that two of the most crucial fatty acids responsible for optimal functioning of the brain. Listen in as Dee talks about those fatty acids and the studies that show that they are excellent for alleviating the effects of ADHD.
Dee's Article about Fish Oil and ADHD
Parsley is probably the best known and widely used herb, yet its many health protective properties are often ignored in its popular role as a plate garnish. Listen in this week as Dee discuss the powerful health properties of parsley and how to add more of it to your diet!
Dee's Article on the Power of Parsley
With so many people going gluten-free in the last decade, have you wondered whether you should too? Listen in this week as Dee explains what gluten is and how if may affect you.
Link to Organic Barley
Beyond Meat and Impossible Foods are two companies that make meatless burgers that can be cooked on a grill and come close to tasting like a beef burger. But are these plant-based patties any better for your health, and what's the difference between the two rival products? Listen in this week as Dee discusses the ingredients that make up each of these patties, so you can make an informed decision as to whether they are a healthy, processed-free alternative to meat.
Link to Diet Science Podcast on Beyond Meat Burger
Link to Dee's Best Ever Black Bean Burger Recipe
What is "Swerve" made from? Is it a safe alternative to sugar and artificial sweeteners? Listen in this week as Dee discusses the ingredients in Swerve, and how it's produced.
Link to Stevia
Some people call them "yams", others call them "sweet potatoes". Listen in this week as Dee discusses what a "yam" really is and why it may be important to know the difference.
If you're excited about all of dark chocolate's health benefits, are you aware that most studies are done using cacao bean, not cocoa beans? Listen in this week as Dee discusses the difference between the two, and how you can ensure you're reaping the most benefits from the bean.
Link to Raw Cacao Powder Link to Raw Cacao Nibs
Did you know that exposing your eyes to natural light from the sun is a good thing? Listen in this week as Dee discusses why your eyes need the sun's light for overall body health.
Whole Body Vibration (WBV) involves standing on a vibrating platform to stimulate muscle contraction much better than other types of exercise. Listen in this week as Dee discusses the science behind whole body vibration exercise and the growing number of clinical trials showing its powerful benefit to your health.
Link to Whole Body Vibration Plates: https://amzn.to/2xumhwW
Americans jumped on the white meat over red meat bandwagon over 35 years ago in an effort to lower cholesterol and heart disease risk. But is white meat any better for your health in this regard? Listen in this week as Dee discusses a new study showing the effects of red meat, white meat and plant protein on cholesterol levels. The results may surprise you.
Do you remember when Reb A was all the rage for unwitting stevia lovers? Now it has to compete with Reb M, a new iteration of stevia-derived compounds being used in food products. Listen in this week as Dee tells exactly what Reb M is, and why you may want to be wary.
Link to Stevia Clear Sweet Drops
Popularly known as “destroyer of sugar,” an ancient herb has long been used in Eastern Indian medicine for its ability to temporarily suppress the taste of sweet. Listen in this week as Dee reveals how this herb works and how you can use it!
Link to Empower-Mint Peppermint Mouth Spray
A new study shows a 45% reduction of the core autism symptoms in children two years after a fecal transplant. Listen in this week as Dee talks about this exciting research.
Link to Article
Link to Research Study
A new small scale study of 20 adult volunteers is the first randomized controlled trial to examine the effects of processed foods. Listen in this week as Dee explains the methodology of the study and what this means for your health.
Link to Article
Link to Research Study
The answer is....it depends. Not all foods can absorb iron from cast-iron skillets, and not all cast-iron skillets release iron. Listen in this week as Dee explains which foods and skillets work the best.
Link to Cast Iron Skillet
Does balancing your pH have an effect on hormone balance? Listen in this week as Dee explains how alkaline forming minerals are involved in hormone production, and which foods are your best sources of alkaline forming minerals.
Link to Maca Root
Link to Anti-Stress Calm for Magnesium
Link to "Acid - The Silent Killer" Article by Dee McCaffrey
Boston biotech company Gelesis has received FDA approval to market a lab-created fiber to help people feel more full, leading to weight loss. Listen in this week as Dee explains how this "new" fiber is made and how it stacks up to a fiber-rich diet and other fiber supplements on the market.
Link to PGX
Can growing organic vegetables save lives? Listen in this week as Dee shares the Diet Science Podcast mic with a naturopathic doctor who is working to change the way our country deals with teenage opioid addiction. By providing life skills, gardening skills, job skills and a healthy organic diet, this groundbreaking mentorship program offers a healthy future for all of us.
Link to the Indiegogo page for this exciting project
Link to Violet Green Website
Link to Dr. Orlowski's Website for those in the Phoenix, Arizona Area
Juicing celery has become all the rage lately for boosting health. What's in celery that's making it so trendy--and can you get similar benefits from other vegetable juices? Listen in this week as Dee lays out the science on celery and its health benefits.
There's a lot of heat used in pressure cooking, so is there a nutritional difference between steaming food, boiling food or cooking it under pressure? Listen in this week as Dee lays out the science behind what pressure cooking does to starch, vitamins, and antioxidants in foods. Link to Instant Pot: https://amzn.to/2DqsRs7
Although they can have similar symptoms, food allergies, sensitivities and intolerances are very different conditions. Listen in this week as Dee discusses each of these reactions to foods, and what it ultimately means for your health.
Listen in this week as Dee talks about how to makeover pumpkin pie, whipped cream, and cranberry sauce into processed-free holiday fare. She also talks about the strategies you can take to keep from overindulging during the holiday.
Link to Dee's Whole Wheat Pie Crust
Link to Dee's Organic Pumpkin Pie
Link to How to Make Your Own Pumpkin Puree Article
Link to Dee's Real Deal Whipped Cream
Link to Dee's Sugar-Free Blood Orange Cranberry Sauce
Enjoy!
Get prepared for cold and flu season by loading up your plate with red-colored foods. Listen in this week as Dee discusses how the nutrients in red-colored foods support immune health.
Link to Dee's special sugar-free cranberry sauce
A study published in the Journal of Physiology found that animals fed a ketogenic diet were at a much greater risk of becoming insulin resistant than animals who ate a standard American high fat, high carb diet.
Listen in this week as Dee discusses this and other studies showing how the trend toward ketogenic diets may pose previously unknown health risks.
Have you seen something called powdered olive oil or powdered sunflower oil on an ingredient list lately? How does an oil become a powder? Listen in this week as Dee explains how oils are transformed into powders, and why the chemistry of oils dictates this may not be the best way to consume them.
Over the last 20 years, scientists have been studying the nutrient content and health benefits of an ancient legume called lupin. Listen in this week as Dee discusses how this amazing little bean can revolutionize your health in surprising ways.
Link to Lupin beans
Link to Lupini Beans Snack Starter Pack
Why do humans instinctively dislike bitter foods? How can we learn to love them? Listen in this week as Dee discusses a new study showing how proteins in your saliva can take the bitter edge off eating leafy greens and other bitter foods.
Water kefir is a non-dairy, caffeine-free sparkling probiotic beverage that's a great alternative to soda. Listen in this week as Dee explains the differences between water kefir, dairy kefir, and kombucha tea, and why this fizzy drink is great for your gut.
Link to KEVITA Tangerine Sparkling Probiotic Drink
What is the criteria for a food's alkaline-forming properties? Listen in this week as Dee addresses a reader's question about grains on the alkaline diet.
Link to book "Alkalize or Die" by Dr. Theodore A. Baroody
It's green and spiky on the outside, but firm, fleshy and "shreddy" on the inside. Listen in this week as Dee talks about how to use jackfruit as a pulled meat alternative full of flavor and nutrients.
Link to Jackfruit on Amazon
Link to recipe of Jackfruit Carnitas
Listen in this week as Dee discusses the findings of this recent study that not only support, but also significantly strengthen, the growing body of evidence which suggests that dairy fat does NOT increase risk of heart disease.
Jicama is a root vegetable that hails from Mexico, but many Americans are finding it helpful for weight loss and blood sugar management. Listen in this week as Dee expounds on the health benefits of jicama and the various ways to eat it.
Link to Best Mandoline Slicer for making Jicama tortillas
Adult stem cell therapy is a non-invasive treatment for healing damaged tissue due to arthritis, sports injuries, rotator cuff injuries, tendonitis, and even heart disease. Listen in this week as Dee talks about how stem cell therapy works and the nutrients needed to support your body's repair process.
Magnesium is like a best supporting actor in the mineral kingdom--it doesn't get the notoriety of other minerals like calcium and potassium, but its role in human health is just as important. In fact, without magnesium, your body would not be able to produce energy, contract muscles or absorb calcium from your foods. Listen in this week as Dee talks about this magnificent mineral--how much you need, why you may be deficient, and how to make sure you're getting enough in your diet.
Link to Natural Calm
In light of recent news about lectins, listen in this week as Dee explains more about the chemistry of lectins--which are harmful, which are not, and how to mitigate their effects on your health.
In the past few years, intermittent fasting has emerged as a popular trend in weight loss. Listen in this week as Dee discusses what happens in the body during fasting, and why this trend could be good--or not so good--for your long-term health.
Link to documentary: Eat, Fast & Live Longer
People who follow ketogenic diets initially lose weight rapidly, but are there unidentified long-term health issues resulting from the low intake of plant foods on this diet? Listen in this week as Dee explains the ketogenic diet from a biochemical and nutritional standpoint.
Every year the Environmental Working Group, a non-profit advocacy group, publishes a list of 48 common produce items and ranks them according to how contaminated they are with pesticide residues that you many potentially be eating! Listen in this week as Dee discusses what's new this year and which foods you should always eat organically grown, and which are safe to eat non-organic.
Download a pocket size copy of the 2018 Shopper's Guide to Pesticides in Produce at https://www.ewg.org/foodnews/ or download the "Dirty Dozen" mobile app.
If you're looking to upgrade your intake of omega-3's, give sacha inchi a try. Listen in this week as Dee talks about this crisp little seed with a nutty flavor and an impressive nutrient profile.
Link to Sacha Inchi
The studies continue to mount in favor of the morning cup of joe. So, can coffee join the ranks of green tea and dark chocolate as super health foods? Listen in this week as Dee explains the studies, and why not everyone can benefit from drinking coffee.
In 1979 a Japanese biochemist discovered that a strain of yeast naturally produced a substance that lowers the production of cholesterol in the body. Listen in this week as Dee explains how this substance works, and why it's more safe and effective than statin drugs.
Link to Red Yeast Rice
Link to Co-Q10
A Los Angeles based company called "Beyond Meat" is giving it a try. Listen in this week as Dee reviews their Beyond Meat "burger" and weighs in on the pros and cons.
Link to Dee's Best Ever Black Bean Burger
Dubbed "nature's purple gold", these vibrantly colored berries hail from açaí palm trees in South American rainforests and are packed with amazing nutrition. Listen in this week as Dee explains the phenomenon of the "açaí bowl" and how to add these little beauties to your diet.
Link to Açaí Berry Power: http://amzn.to/2BvVeok
Adding a palm full of raw cashews to your daily diet could help lower blood pressure and increase good cholesterol, with no weight gain, according to a new study in the Journal of Nutrition. Listen in this week as Dee talks about why the cashews have to be raw, not roasted and salted, and how these amazing nuts are grown.
Link to Raw Cashews
Have you noticed a new type of milk at the grocery store called “A2 milk”? Listen in this week as Dee explains what this type of milk is, and the science behind why it might be a healthier type of milk.
Link to Article About A2 Milk
Is it possible for an apple to be non-browning and not be Frankenfood? Listen in this week as Dee discusses how this is possible!
Link to learn more: http://www.opalapples.com/
The food you eat can significantly influence the frequency, intensity and duration of migraines. Listen in this week as Dee discusses the Migraine Diet--what to eat and what to avoid!
Link to Recommended Omega-3
Link to Recommended B-vitamin
Link to Recommended Co-Q10
A new study shows that a diet too high in sugar and fat may be doing permanent damage to your body’s immune cells, putting you at a greater risk for type 2 diabetes and arteriosclerosis in the future. Listen in this week as Dee talks about how even after you stop eating fast food, the damage is hard to undo.
Link to Omega-3 and Omega-7 page: http://deeapproved.org/2017/09/26/shining-light-on-calcium-and-vitamin-d-requirements/
Listen in this week as Dee discusses a newly discovered side-effect of fruit and vegetable consumption.
Saturated fat does not all come from bacon and burgers. Listen in this week as Dee discusses a new study that shows that current dietary guidelines to limit saturated fat to 10% of calories actually raises risk of death!
Link to Dee's Free Webinar January 11th called The Sugar Deetox 2018
A new study shows that the combination of these two foods may reduce LDL cholesterol--but take this news with caution. Listen in this week as Dee talks about the results of the study and the therapeutic amount of dark chocolate and almonds to consume.
Link to Dee's Free Webinar January 11th called The Sugar Deetox 2018
A new scientific review has uncovered evidence that back in 1968 the Sugar industry buried research showing that high sugar consumption increased triglycerides in the blood, leading to heart disease. Would the health of Americans be different today had we known this 50 years ago? Listen in this week as Dee discusses the review's findings.
Foods that were not part of evolutionary diets are the main drivers of disease. Listen in this week as Dee talks about how genes and blood types affect how your body reacts to modern foods.
Link to Eat Right for Your Blood Type book
A new study says yes! Listen in this week as Dee talks about the findings of the study, and what type of probiotics were used in the study.
Link to Dee's Recommended Probiotic for Postpartum Depression
Link to Other Probiotics Recommended by Dee
Have you heard about leptin? It's a hormone that keeps your metabolism stoked, but there's something lurking in the food supply that's blocking it from working properly. Listen in this week as Dee gives you the lowdown on leptin.
Scientists now know that BMI (body mass index) doesn't tell the whole story when it comes to obesity. Listen in this week as Dee explains new research showing that a thin body does not always mean you're not obese.
If you haven't heard of it, Triphala is an Ayurvedic formula consisting of 3 different fruits. Listen in as Dee shares the high antioxidant properties of this powerful formula.
Link to Triphala
The word lectin derives from the Latin word legere, which means “to select." These tiny compounds found in common foods may be creating havoc on your health. Listen in this week as Dee explains how lectins can be problematic and how to reduce their effects on your body.
What is coconut manna? What's the difference between coconut manna and coconut butter? Listen in this week as Dee explains the difference and talks about the best ways to eat it.
Link to Coconut Manna
Is the advice to drink "half your body weight in ounces per day" the right amount of water? Listen in this week as Dee explains the physiology of water intake and what happens when you drink too much.
This grain-free, gluten-free flour is becoming popular among the health food crowd, and rightfully so. Listen in this week as Dee talks about its uses and nutrition perks.
Link to Banana Flour
As we age, our bodies become less effective at managing inflammation, but drinking coffee and tea can help. Listen in this week as Dee explains new research showing how coffee and tea prevent inflammation.
One important role of cholesterol in the body is to produce hormones and vitamin D that help the body function properly. Without enough cholesterol, we suffer from problems with weight, fertility, digestion, bone health and more. Listen in this week as Dee explains the vital role of cholesterol in the body, and why it has been wrongly accused of causing heart disease.
A recent report by the American Heart Association recommends replacing coconut oil in your diet with polyunsaturated fats such as soybean oil, sunflower oil and corn oil. Say what??? Listen in this week as Dee explains the report and sifts through the facts about studies on coconut oil.
A new study from Monash University in Australia suggests a nutritional approach that combines three common nutrients that work together to prevent or reverse food allergies. Listen in this week as Dee talks about this promising nutritional combination.
Link to Dee's Recommended Probiotics
Ninety-nine percent of the population doesn't get enough omega-3 fatty acids in their diet for optimal health. Listen in this week as Dee talks about how to optimize, and a new study showing a direct correlation between low omega-3 levels and reduced brain blood flow to regions of the brain important for learning, memory, and Alzheimer's.
Link to recommended brands of omega-3
Dee talks about the apps that are out there that support your health, and an exciting Indiegogo Project that Dee is working on right now:
Link to Dee's Indiegogo Project
If salt is labeled "kosher" does that mean it's healthier than table salt and rabbi approved? What role does it play in a processed-free eating style? Listen in this week as Dee·gives you the lowdown on the exact nature of kosher salt.
Link to Kosher Sea Salt
The benefits of omega-3 fatty acids are widely known, but have you heard of their younger cousin, Omega-7? This new kid on the block shows some very impressive benefits for weight loss, heart disease, and more. Listen in this week as Dee talks about this amazing oil.
Link to Omega-7 Oil
Sourdough bread is believed to have originated in ancient Egypt around 1,500 BC and today is still a favorite form of bread. Listen in this week as Dee tells you why sourdough bread is the best type of bread, how to make it, and why the flavor of San Francisco Sourdough is so unique.
Link to Sourdough Starters
Grapefruit has many health benefits, especially fat burning and immune system boosting. Listen in this week as Dee talks about the many benefits your body can reap from eating or juicing grapefruits.
Why are there two types of gelatin, and how to you eat them? Listen in this week as Dee explains the differences and benefits of the two types of gelatin.
Link to Dee's Recommended Gelatins
When prepared the traditional way, broth made by simmering the bones of chicken, beef, lamb or fish, known as “bone broth” is like a superfood. Listen in this week as Dee talks about how a simple cup of broth can replace your bottle of supplements.
Link to Dee's Recommended Bone Broths
Derived from the Greek word "kolla," which means "glue", collagen is the most abundant protein in the body and makes up all our connective tissues--skin, nails, hair, ligaments, bones, cartilage, and tendons. Listen in this week as Dee gives you the low down on collagen--how to protect it, which foods help your body make it, and which foods can deplete it.
Link to the best Collagen Protein : http://amzn.to/2iF9Yrm
Brazil nuts are a little-known superfood, packed with antioxidants, vitamins, minerals and heart-healthy fat. Listen in this week as Dee talks about the many benefits your body can reap from a small serving of Brazil nut, plus a super taste recipe too!
Link to Brazil Nut Parmesan Sprinkle: https://mccaffrey.websitetoolbox.com/post/brazil-nut-parmesan-sprinkle-vegan-glutenfree-dairyfree-yummy-for-any-tummy-8383125?pid=1294537224
The high oil content of avocado is what makes the fruit so healthy--but is extracting its oil the best way to eat it? Listen in this week as Dee explains how avocado oil is made and how it compares with other cooking oils.
Link to Dee Approved Avocado Oil
Are you looking for a great way to cleanse and nourish your body after a season of holiday indulgences? Juicing may have it merits, but eating soups is a warmer, more satisfying way to build a better body. Listen in this week as Dee talks about "souping" your way to good health.
Link to article on souping: http://www.processedfreeamerica.org/resources/health-news/1025-cleanse-your-body-with-souping-and-two-of-my-favorite-soup-recipes
FDA regulations require food manufacturers to list the ingredient that weighs the most first, and the ingredient that weighs the least last. On the ingredient list of Iodized salt, dextrose is listed before iodine, which means there is more sugar by weight in the salt. Listen in this week as Dee exposes why salt has sugar added to it, and tells you what the best food sources of iodine are.
Link to Dee's favorite types of salts
A new concept called "certified transitional farming" is helping to create a market for produce grown on farms that are transitioning to organic standards. Listen in this week as Dee explains how this new concept will make it easier for farmers to convert to growing organically and ultimately increase the number of organic farms in the U.S.
Link to watch a video about Certified Transitional Farming: https://transitional.kashi.com/en_US/home.html
Good quality salt adds essential minerals to our bodies and accentuates the flavors of our foods, from savory potatoes and soups to sweet baked goods. Vanilla salt goes one step further to add the depth and hint of vanilla to your favorite recipes.Listen in this week as Dee gives you the simple recipe for vanilla salt and the many ways to use it in your cooking.
Link to Vanilla Salt: http://astore.amazon.com/centforprocfr-20?_encoding=UTF8&node=33
In 1965, research chemist Dr. Hans Rennhard created a carbohydrate compound called polydextrose, which has been used to increase the fiber content and replace sugar in foods since the 1980's. Listen in this week as Dee explains how this newfangled fiber additive may not be all it's hyped up to be.
It is a widely known fact that the production of palm oil on big corporate plantations in Southeast Asia is destroying rainforests and the natural habitats of orangutans. Fortunately, this is not the same type of palm oil that you can purchase in natural food markets. Listen in this week as Dee explains the difference between production of palm oil for the processed food industry and the good quality organic palm oil from small scale farmers in other parts of the world.
Link to Organic Palm Oil
The beneficial bacteria that live within your gut, called probiotics, can help you maintain optimal insulin and blood sugar levels. Listen in this week as Dee talks about a new study showing promise for probiotics and the foods you can eat to help keep those bacteria happy in your body.
Link to Dee's Recommended Probiotics
The human body is home to more than 1 trillion microbes that are responsible for the health of your digestion, immune system and more. Listen in this week as Dee explains why this microbiome of beneficial bacteria is so important for your health, and what you can do to keep it in tip top shape.
Some people have mistakenly believed that Grade B maple syrup was less processed and more nutritious than other grades, but that was just a myth. Listen in this week as Dee talks about why grade B is now the new grade A.
Earlier this year, the FDA finalized a new look for the nutrition fact label. There's more emphasis on important areas of concentration for consumers. Listen in this week as Dee talks about the new label and what changes you can expect to find on new products.
If you love garlics's health benefits, but not the scent that sticks around on your breath, listen in this week as Dee talks about a new study that shows certain whole foods you can eat with or after your garlic to deodorize your breath naturally.
Owing to what it known as the "medicinal trilogy" contained in this special honey, manuka honey is ranked in the category of superfoods. Listen in this week as Dee talks about the rmany benefits this honey bestows on your health, both internally and externally.
Link to Purchase Manuka Honey
Looking for a natural way to balance hormones, increase energy and get a better benefit from your workouts? Listen in this week as Dee talks about the adaptogenic qualities of maca root, a tuber vegetable that was considered by ancient people to be a magical food. Link to Purchase Maca Root
Many people believe that Himalayan pink salt is the cleanest and purest salt on the planet, owing to its bounty of minerals.
Listen in this week as Dee talks about the many benefits this salt bestows on your health.
Link to Himalyan Pink Salt Link to Pink Salt Lamp
Their unique bell shape and variety of colors make them a favorite for salads and stir-fries, but these peppery beauties bestow an array of important health benefits.
Listen in this week as Dee talks about the different colors or bell peppers and what those colors mean for your health.
Anemia (aka iron deficiency) is the most common nutritional deficiency in the U.S. This may be because certain dietary habits can interfere with its absorption. Listen in this week as Dee talks about the role of this important mineral to your health, and how you can make sure you're getting enough.
On July 29, 2016, Congress passed legislation that wipes out Vermont's GMO labeling law and replaces it with a much weaker federal law. Listen in this week as Dee explains the terms of the new law and what it means for you as a consumer.
Is it really true that popcorn is a healthy snack? What about GMO corn, should you be concerned?
Listen in this week as Dee talks about the what, why, and how of America's beloved snack food.
And here's that link to the tasty processed-free topping: Nutritional Yeast
Once they're picked, fruits and veggies immediately start to lose their valuable nutrients. What is a healthy eater to do? Dee comes to the rescue this week with some of the best tips for making sure you get the most nutritional value from the produce you buy.
Here's the link to the blue apple product that Dee was talking about: http://amzn.to/292cSlr
On June 16, 2016, the Philadelphia city council voted 13-4 to enact a tax on sugary drinks and diet sodas--but not because they're bad for our health.
Listen in this week as Dee talks about the impact this tax will have on the City of Brotherly Love and the nation at large.
If you're looking for an easy-to-eat protein source, you may opt for a protein powder. What's the difference between whey and plant protein?
Listen in this week as Dee discusses the different types of protein powders, how quickly they absorb into your body and when is the best time to consume them.
Should we believe the media headlines “Scientists declare GM food safe”? Listen in this week as Dee talks about the recent report on GMO crops from the National Academy of Sciences, and why you should question its findings.
Apple cider is a fall and holiday favorite, and it has many of the same health benefits as the apples themselves. Tune in this week to learn more about this seasonal beverage and how you can easily make your own in the crockpot. Recipe can be found here: http://tinyurl.com/pywntyq
Kombucha Tea has recently gained popularity in the United States, but it's a type of tea that has been consumed for more than 2,000 years for its many health benefits. Single serving bottles of the fizzy fermented tea can cost upwards of $3 each, but if you tune in this week you'll learn how easy it is to make your own for just pennies a day. Here's a link to the best Kombucha starter kit: http://amzn.to/1Mc8g4u
Although high in saturated fat, research shows that the antioxidants in red palm oil are powerful protectors against heart disease, diabetes and cancer. This week Dee talks about the many benefits of this amazing oil and how you can incorporate it into your meals.
November 1st is World Vegan Day, an opportunity to promote the benefits of a plant-based diet and benevolence among all species. This week Dee talks about the history of the vegan lifestyle and how to be a "Processed-Free Vegan."
This week Dee talks about one of the most aggressive stances taken against meat by a major health organization, and what this study means for your health.
Most of the medications used to relieve anxiety get their effect through increasing the production of a neurotransmitter in your brain called GABA. But meds have side effects that natural GABA doesn't have. Listen in this week as Dee gives the lowdown on GABA.
Link to Pharma GABA
Do you or someone you know get extremely angry, irritable and easily frustrated when hungry? There's a name for it--Hangry--and it's a condition that can be corrected through proper diet and supplements. Listen in this week as Dee discusses the Hangry cure.
Link to L-Theanine
If you suffer from insomnia or interrupted sleep, perhaps a few dietary changes are in order. Listen in this week as Dee talks about the foods, nutrients and supplements that can can help you snooze through the night.
Link to Tranquil Sleep
Studies show that as many as 75 percent of people over the age of 50 may be deficient in Co-Q10. Listen in this week to find out why you may need more co-Q10, especially if you have diabetes or you are taking a cholesterol-lowering medication.
Here is the link to Co-Q10 on Amazon
If you're eating a healthy, unprocessed diet, yet still experiencing sugar cravings, you may be deficient in a crucial brain-feeding nutrient. Listen in this week to discover how to curb your sweet tooth quickly with a readily available affordable nutrient.
Here is the link for this crucial brain-feeding nutrient
There's one more reason to drink green tea--it has been shown to clear up urinary tract infections and can help with difficult urinary flow. Listen in this week to find out how green tea can can put stop to all those frequent trips to the restroom!
With the new ban on trans-fats underway, food manufacturers are scrambling to reformulate their products. Many are already using mono- & diglycerides, but are these any better for you? Listen in this week to learn just what mono- & dicglycerides are and why they may be trans-fats in disguise.
Known as the world's most ancient form of wheat, this old "new" wheat is proving to be a healthy alternative, even for those who are intolerant to modern wheat. Listen in this week to find out just what Einkorn is and its many astounding health benefits.
Phytonutrients are part of a plant's immune system and actually act as sunscreen for the plants themselves. Listen in this week to find out which plant foods act internally to help protect our skin from the the UV rays of the sun in the same way.
The monounsaturated fat in avocados boosts the cancer-fighting properties of the lycopene in tomatoes--making it four times more powerful than if you ate the tomato by itself. Listen in this week as Dee gives you a whole list of powerful pairings to help boost your health.
Monk fruit, alternately marketed as "lo han sweetener,"is all the rage lately--but are food manufacturers taking advantage of this little fruit's big sweetness? Listen in this week as Dee gives you the low down on "lo han".
On June 16th, 2015 the FDA announced approval of a ban on trans-fats. But what does that really mean, and will there be any exceptions for food manufacturers? Listen in this week as Dee talks trans-fats and what this new ban means for your health.
Did you know there is a powerful vitamin that can heal acid reflux and other gastrointestinal disorders. Tune in this week to find out what's up with vitamin U!
A daily dose of carrot juice does a lot more than just keep eyesight sharp. Tune in this week to find out why carrot juice is often called the "miracle juice."
Scientists are starting to discover that the standard way of measuring calories, established over a century ago, is not accurate when it comes to foods like nuts. In fact, the calorie count for almonds is way off. Listen in this week as Dee talks about why the fat won't expand your waistline.
Should you buy rye or oatmeal bread? Are pretzels more nutritious than crackers? These are the decisions that a new food scoring system called NuVa. can help you as you're walking down the supermarket aisle. This week Dee helps you understand the pros and cons of this new food scoring system.
What the difference between and organic apple and an Eco Apple? Tune in this week as Dee talks about certified eco farming practices and how apples and other produce are grown.
A new paper published in the Journal of the American Medical Association Pediatrics by Harvard pediatrician David Ludwig questions the scientific rationale for promoting reduced-fat milk consumption and reconsiders the role of cow’s milk in human nutrition. Tune in this week as Dee talks about this study and why reduced fat milk doesn't do a body good.
Getting your energy from a good night's sleep and a good diet is always the best plan, but for days when you really need a pick-me-up, there are now alternatives that use cleaner sources of caffeine, skip additives and sugar, and add natural sources of antioxidants and vitamins. Listen in to find out which drinks Dee recommends and why.
http://guayaki.com/
http://runa.org/
Watermelon has a higher glycemic index than a Snickers bar, but does that make watermelon a forbidden food? Listen in this week as Dee talks about the glycemic index (GI) and a newer, more realistic way of assessing a food's impact on blood sugar levels called the glycemic load (GL).
To search the GI and GL of selected foods, go to http://www.glycemicindex.com/
It's being called the superfood of superfoods. The leaves, pods, seeds and bark of the Moringa tree boast an amazing array of nutrients and health benefits, and the emerging science is backing up the 5,000 years of medicinal use in many parts of the world. Tune in this week to find out why Moringa has long been known as "The Miracle Tree."
There's a new bottle on your store shelf sitting next to the jars of solid coconut oil. It stays liquid at any temperature, even in your refrigerator. Is this real coconut oil? Is it really good for cooking and baking? Tune in to get the skinny on Liquid Coconut Oil.
Can't live without your morning java? This week Dee talks about a new study showing a link between coffee consumption and lowered risk of skin cancer. Listen in to find out how much coffee you can drink to get benefits.
The new Dirty Dozen and Clean 15 Lists for 2015 are here! This week Dee gives you the inside scoop on the key findings and talks about the main reason to go organic.
Download a wallet-size printable copy of the list at www.foodnews.org.
Do you or someone you know suffer from a peanut allergy? Listen in this week as Dee discuss new research that is edging scientists closer to finding the cure.
Barley does more than just make great tasting beer. In this week's podcast Dee talks about the health benefits of barley from warding off cancer to preventing gallstones. Listen in to find out how to include this versatile grain in your healthy diet.
Are all those different types of eggs you see in the store a bit confusing? What is a pastured egg? Are "free range", "cage-free" and "omega-3 enriched" eggs any better than your standard supermarket egg? Listen in this week as Dee clears up the confusion.
Cinnamon, a common holiday spice, has been used as medicine since biblical times. Today it is even being studied to protect against strong viruses and diabetes. Listen in this week to learn how just a small amount of cinnamon a day can help you stay healthy throughout the year.
Eat your veggies! Three recent studies show the natural form of Sodium Nitrate found in green vegetables can help protect your heart and burn stubborn fat. Can the cancer causing preservative used in hot dogs and deli meats actually be healthy? Listen in to find out and get the skinny on what exactly does sodium nitrate in veggies do to improve our health!
New research from the University of California that the compounds responsible for the bitter taste in cucumbers may also be able to treat cancer and diabetes. Listen in this week as Dee talks about the health benefits of cucumbers and pickles.
Would you be more inclined to improve your eating habits if your genetic makeup suggested it? Turns out most people would. Listen in this week to learn more about the new field of Nutrigenomics and how food can turn on or turn off your genetic risk for certain health problems.
The holidays can be challenging due to the high stress nature of the season, but did you know that there are many holiday foods that can naturally relieve stress? This week Dee talks about five stress busting foods to keep you calm throughout the season.
Grapeseed Oil, Rice Bran Oil, or Avocado Oil. Are any of these oils safe for cooking? This week Dee talks about why smoke point is not the best determinant for whether an oil should be used for cooking, and how to safely cook and bake with these oils.
A new study shows that eating an ounce of walnuts a day may help prevent Alzheimer's. Listen in as Dee talks about this new study and the many other health benefits of a walnut-enriched diet.
Can plant-based protein powders truly meet the body's protein needs? How do they stack up against the high bioavailability of whey protein? This week Dee talks about the important differences, and which protein powders will best suit your needs.
Link to Dee's recommended Powder Proteins
Did you know that the seed, or pit, of the avocado contains more antioxidants than the rest of the avocado? This week Dee talks about the rich nutrition of the avocado seed and how to include them in your diet for uber health benefits.
Here's the recipe for the Super Anti-Oxidant Avocado Seed Smoothie: http://mccaffrey.websitetoolbox.com/post?id=7126442
Some experts are saying that the Recommended Daily Allowance of Vitamin D is too low. See what Dee has to say - listen in now!
There's a new study that shows a link between allergies and the antibiotic pesticides used on our crops. Why are allergies getting more and more prevalent? Listen in to find out!
Annals of Internal Medicine study found that, cutting out "bad carbs" (which translates to processed foods, like refined sugar and white flour) are effective for weight loss and heart health. Finally, Dee says! Listen in now!
Unfortunately, the makers of what is called Pink Slime are at it again. There was a public outcry that Pink Slime (an additive) was in ground beef, so they voluntarily said they'd label the food when it has Pink Slime in it. But with labels like "finely textured beef" or "boneless lean beef trimmings" - who would know? Be informed! Listen in now!
Finally, a huge meta-study states very clearly that organic foods are healthier to consume than conventionally grown foods. Two years ago, there was a meta-study out of Stanford which indicated there was no nutritional benefit from eating organic. This meta-study is much larger and the details are striking. For instance, organic food contained 17% more antioxidants and a group of anti-cancer compounds known as flavanones were 69 percent higher. Get the details and listen in now!
Can Jello Heal Your Achy Joints and Leaky Gut? Certain types of gelatin can repair joints and the lining of your intestinal tract, for just pennies a day. This week Dee shares how you can stop throwing money away on expensive joint repair supplements and heal your body with natural gelatin.
Could you live solely on bee pollen? Listen in this week as Dee talks about how this one small food is considered one of nature's most completely nourishing foods.
Hemp Hemp Hooray! These crunchy little seeds have very different properties to their more known cannabis cousin. This week Dee shares how hemp seeds can seriously boost your health. Listen in!
The FDA has approved a new artificial sweetener and renamed an old one. This week talks about why you should still avoid these artificial sweeteners.
Looking for a new insecticide? This week Dee talks about a new study showing that fruit flies that ate Truvia died sooner than those who didn't. Listen in to find out why!
A new Anti-Cancer Fruit? This week Dee talks about the anti-cancer effects of the South American Guanabana fruit.
Here's a video about Guanabana!
A cup of yogurt a day keeps the excess pounds away--as long as it's full fat yogurt. This week Dee talks about a new European study showing that it's not non-fat or low fat yogurt that helps people stay slim. Listen in!
Dee's motto is “you have to eat fat to lose fat, but it has to be the right kind of fat. Dee identifies four remarkable dietary fats that actually help you lose fat. Listen in to find out how you can lose those extra pounds.
Dee looks at an alarming research out of the University of Cambridge that showed excessive daytime napping leads to an increase risk from dying of respiratory diseases. Dee compares these studies to those done within the Longevity Blue Zones where people live to be 100 years old or older, and where daily napping is part of the lifestyle. Listen in to find out if you could be at risk from your daily nap!
Vermont will be the first State to Adopt GMO Labeling! Governor Peter Shumlin said he will sign the bill that was passed by the State Legislature recently. Listen in to find out all the good info about this precedent-setting new law!
Diet Science is a fun 5 to 7 minute weekly program with insights and straight scoops on today's health and diet issues from Dee McCaffrey, CDC. Dee is an Organic Chemist who lost 100 pounds, nearly half her body weight, and has kept it off for 20 years by staying away from processed foods.
Even if you start eating a healthy diet at age 50, you can cut your risk for many health issues in your later years. This week Dee talks about the first study in the world to investigate the relationship between a healthy diet at age 50 and the risk of developing dementia later on, and which foods are the best for preventing memory loss.
Diet Science is a fun 5 to 7 minute weekly program with insights and straight scoops on today's health and diet issues from Dee McCaffrey, CDC. Dee is an Organic Chemist who lost 100 pounds, nearly half her body weight, and has kept it off for 20 years by staying away from processed foods.
This week Dee reveals a common source of trans-fats that isn't being regulated--it even shows up in organic and non-GMO foods. Listen in to find out how to avoid this overused ingredient.
Diet Science is a fun 5 to 7 minute weekly program with insights and straight scoops on today's health and diet issues from Dee McCaffrey, CDC. Dee is an Organic Chemist who lost 100 pounds, nearly half her body weight, and has kept it off for 20 years by staying away from processed foods.
When you see the word "natural" on your food products, they can come from, literally, anything that isn't man made.This week Dee talks about some surprising "natural" ingredients lurking in your favorite foods.
Diet Science is a fun 5 to 7 minute weekly program with insights and straight scoops on today's health and diet issues from Dee McCaffrey, CDC. Dee is an Organic Chemist who lost 100 pounds, nearly half her body weight, and has kept it off for 20 years by staying away from processed foods.
This week Dee talks about an new study of by a team of international scientists who have found there is no evidence that eating saturated fat increases cholesterol or the risk of heart attacks, shattering a decades-long myth about the role of saturated fat in a healthy diet.
In this week's podcast, Dee talks about the prevalence of evaporated cane sugar and evaporated cane juice in our foods, and how this sweetener is nearly as damaging to consume as refined sugar! Oh no! Listen in to get the full scoop!
In this week's podcast, Dee talks about a new study that says strawberries reduce your risk of heart disease. Hooray for strawberries! Listen in now!
In this week's podcast, Dee explains why the "Calories In" “Calories Out" formula is flawed. Find out why, and how knowing this flaw will help you have better control over your weight - listen in now!
This week, Dee talks about a recent report from Kraft saying they are going to eliminate the artificial preservative in some of their sliced "cheese products" but is it any better than what they are replacing it with? Listen in and find out!
This week Dee talks about new research suggesting that it's not just mommy who needs to follow a good diet before and during pregnancy. Prospective fathers need to think about what they eat and drink, especially when it comes to preventing a common birth defect.
This week Dee talks about new research showing a diet that includes compounds found in chocolate, tea and berries could help protect people against diabetes and other diseases.
Have you heard of "Oil Pulling?" This week Dee talks about new studies proving an ancient practice of swishing oil in your mouth is better than mouthwash for killing germs and bacteria and improving your dental health.
This week Dee talks about why stevia is her preferred sweetener for Dee's Naturals Muffins and debunks the misleading information about ill effects from stevia. Listen in now!
In this week's podcast, Dee talks about the healing powers of eating mangoes and how to buy and cut them. Listen in now!
In this week's podcast, Dee talks about a new study out that says the conventional wisdom that as long as your "numbers" are okay, even if you are overweight, you are healthy. This study shatters that idea. Listen in now!
In this week's podcast, Dee talks about the amazing power of rebounding. You can lose over 100 pounds on just bouncing up and down on a rebounder. Listen in now!
This week Dee talks about the many healing properties of carrot juice.
This topic is explained even further in Dee's upcoming book The Science of Skinny Cookbook.
Dee recommended Juicers
In this week's podcast, Dee talks about the health differences between Low Heat Pasteurization and High Temp Flash Pasteurization in organic milk. She'll cover some great grass-fed dairies to look for and talk about MOO Milk! Listen in!
In this week's podcast, Dee talks about a new study which shows that eating chocolate can reduce your body fat! Get the chocolate bowl and listen in now!
In this week's podcast, Dee talks about how to find the best baby formula. Listen in now! Here's the article from Dee mentioned in this podcast.
This podcast is about the very recent Harvard study which found big news: regular nut consumption adds years to your life and makes you 20% less likely to have a heart attack. Listen in now!
In this week's podcast, Dee gives us great information about watermelon juice - it reduces soreness after you work out! Yep, that and more. Listen in now!
In this week's podcast, Dee talks a recent study comparing a rats attraction to Oreos similar to that of drugs where the neurological effects are similar. Oh, and the rats broke open the Oreos and ate the center first. Fascinating study. Listen in to get the whole scoop!
In this week's podcast, Dee talks about a tiny Greek island in the North Aegean Sea where there are 50 percent lower rates of heart disease, almost no dementia, and a 20 percent lower rate of cancer. Listen in to find out more about this mysterious island!
This week Dee talks about the great news out of Mexico - a judge recently declared the suspension of growing any form of GMO corn. That and other good GMO news, awaits you! Listen in now!
In this week's podcast, Dee gives us great tips on keeping produce fresh (and maximizing the nutrient content!). Listen in now!
Links for this podcast Blu Apple link and Patapar Paper link
In this week's podcast, Dee talks about all the natural remedies for a headache or a migraine. Listen in now!
In this week's podcast, Dee talks about the super anti-oxidant power of vanilla and how to avoid the synthetic version. Listen in now!
This week Dee talks about the restaurant chain Chipotle and their recent press release stating there are not enough anti-biotic free cows for their customers.
In this week's podcast, Dee talks about a new study, which indicates that grapes contribute to one's heart health. We are not talking about the red-wine-health-studies - its yet another study with yet more healthy qualities of eating grapes. How, you say? Well listen in now!
In this week's podcast, Dee talks about the super cancer killing qualities of celery! Listen in now!
In this week's podcast, Dee talks about a new mice study that points to how consuming 25% refined sugars (which is the Standard American Diet) leads to real limitations to the mice's bodies, including reproduction and shortened lifespan. Listen in now!
This week Dee talks about the extra health benefits of Diatomaceous Earth.
Don't know what Diatomaceous Earth is? No, it's not a 70's never-made-it rock band, it's something that is very healthy to consume. Listen in now!
Here's a link to an article Dee wrote on Diatomaceous Earth
In this week's podcast, Dee talks about what arsenic is, how it has gotten into our food supply, and what do to about it, and talk about a study about arsenic being found in rice in India.
Here's the link we talked about in this podcast: http://www.lundberg.com
In this week's podcast, Dee talks about the dangers older men are facing when using resveratrol as an antioxidant supplement. Listen in now!
In this week's podcast, Dee talks about a new study that gives amazing support for eating breakfast. Don't miss this podcast! Listen in now!
This week Dee talks about the extra health benefits of soaking nuts before eating them. Learn what many cultures have done for years. Listen in now!
Here's a link to Dee's article about soaking nuts
In this week's podcast, Dee talks about a new study that showed fructose rapidly caused liver damage even without weight gain. Know the facts and protect your family! Listen now!
This week we'll talk about a new study that indicated that those pigs that had the GM diet had a 32 percent chance of having severe stomach inflammation while the control group had only 12 percent.
Here's the link to the article we mentioned that Dee wrote about the First Ever Long-Term Study of GMO Corn:
First Ever Long-Term Study of GMO Corn Shows Strong Link To Breast Cancer, Liver Cancer, and Premature Death in Rats: http://www.processedfreeamerica.org/resources/health-news/680-dee-mccaffrey
In this week's podcast, Dee talks about Splenda, and how it does effect Insulin Response. Enjoy!
In this weeks podcast, we talk about the Monsanto Protection Act - and what to do now?
Links associated with this podcast:
First Ever Long-Term Study of GMO Corn Shows Strong Link To Breast Cancer, Liver Cancer, and Premature Death in Rats: http://www.processedfreeamerica.org/resources/health-news/680-dee-mccaffrey
Food Democracy Now Petition is here: http://action.fooddemocracynow.org/sign/repeal_the_monsanto_protection_act/
The Center for Food Safety has their petition here: http://salsa3.salsalabs.com/o/1881/p/dia/action3/common/public/?action_KEY=10982
This week Dee talks about how having the right amount of good bacteria in your intestines can help you lose weight. A new study shows that bacterial changes in the intestines can account for increased weight loss.
Link To Article About This Study
This week Dee talks about a Harvard study showing that a common herb that grows wild in the U.S. helps reduce alcohol cravings by as much as 90 percent. It also has culinary uses as a natural alternative to corn starch.
Link to Article About This Study
Why does whey protein show up on the list of food additives that contain MSG? This week Dee talks about the different types of whey protein and why she won't buy whey protein sold in stores. Link to Dee's recommended Whey Proteins
This week Dee talks about a new study showing that fruit flies raised on organic diets live longer and have higher fertility than those fed a nonorganic diet. This new study adds to the evidence that organic foods provide better health overall.
Link to article about this study
In this week's podcast, Dee talks about the new sweetener called "PreSweet" Listen in and find out more!
In this week's podcast, Dee talks about the vitamin B-17, sharing it's Pro's and Con's as a regimen for fighting cancer. Listen in and find out more!
In this week's podcast, Dee talks about a recent study that points to having too much Omega-6 increases your risk of a heart attack. Listen in to find out more!
In this week's podcast, Dee talks about a new study showing what happens when we feed cows flaxseeds.. and what happens next! Listen in to find out!
In this week's podcast, Dee talks about the new plastic that is currently used in place of BPA (called BPS) and it's harmful effects.
In this week's podcast, Dee talks about a recent study that points to fast food as a link to asthma and other conditions.
In this special podcast, Dee talks about the amazing properties of this little garnish!
In this weeks podcast, Dee talks about the many healthy qualities of Chia Seeds including how it helps you lose weight and keep your memory sharp!
In this week's podcast, Dee talks about the slimming benefits of the potato (you'll be surprised!).
In this special podcast, Dee talks about the 8 keys that she found to help her and others lose weight and keep it off - for good!
In this week’s podcast, Dee talks about the slimming power of oat bran and how you can use it to lose weight. Here’s the link to Dee’s Article about Oat Bran that is mentioned in this podcast: http://www.processedfreeamerica.org/resources/health-news/719-the-slimming-benefits-of-oat-bran