Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Cooking with MCT Oil

Health and Wellness Associates
EHS Telehealth


Cooking with MCT Oil


How to Use MCT Oil in Recipes

Some people are firm believers in taking MCT oil daily just like a supplement, straight from the spoon or mixed into drinks. MCT oil has no taste or smell, so this is an option if you’re really looking to increase your intake quickly. But be careful — a little goes a long way. People should start off with half a teaspoon and work their way up to one tablespoon.


How can you use MCT oil creatively at home without needing to simply drink “Bulletproof coffee” every morning? Some clever ways to get more MCT oil into your diet include:


Making homemade mayonnaise in a blender (using MCT oil, an egg yolk, extra virgin olive oil, lime juice and salt)

Whisking together a salad dressing (using MCT oil, raw honey, Dijon mustard and your favorite herbs)

Adding some MCT oil to smoothies, shakes or yogurt (which stabilizes your blood sugar since it helps slow down the rate that glucose and fructose sugar molecules are absorbed)

Using MCT oil in homemade baked goods instead of coconut oil (sub out about 1/3 of the coconut oil for MCT oil instead)

Don’t forget that just like with coconut oil being used for your hair, MCT oil is great for your skin and hair. MCT oil can be used in homemade teeth whitening treatments, moisturizer, lip balm, sunscreen, shaving cream, conditioner, facial masks, salt scrubs and essential oil blends.


Final Thoughts

The difference between MCT oil and coconut oil is that MCT oil is more concentrated and contains different proportions of MCTs. While coconut oil certainly has MCTs in it, concentrated MCT oil is almost entirely MCTs.

Scientifically proven benefits of MCT oil include its ability to help with weight loss or maintenance, heart health protection, improved energy levels and mood, and digestion and nutrient absorption support. In addition, MCT oil has antibacerial, antiviral and antifungal properties, and it can withstand high-heat cooking.

Health and Wellness Associates


Dir P Carrothers

Dir Personalized Healthcare

Preventative and Restorative Medicine


Foods, Uncategorized

Turmeric Latte Recipe



Turmeric Latte Recipe


This creamy, rich latte is packed with anti-inflammatory and thyroid-supporting nutrients.


More than just adding a beautiful yellow to this latte, turmeric is one of the most potent anti-inflammatory agents we know. It also has been shown to counter the proliferative effect of estrogen on cancer cells. The cashews are rich in vitamins B6, E, and K and minerals copper, zinc, and selenium, which support the thyroid.


That’s why I recommend this turmeric latte. It’s creamy and rich, and full of savory flavors. Because of the cashews and coconut oil, this latte will help keep you full longer and stabilize blood sugar, preventing you from wanting to snack excessively. The boldness of the turmeric mixed with cinnamon and a pinch of clove is totally scrumptious.



4 tbs. raw cashews

4 tbs. shredded unsweetened coconut

1 cup water

1 tsp. coconut oil

1/2 tsp. cinnamon

1 tsp. turmeric

Pinch of clove

Pinch of coarse sea salt

Blend the cashews, shredded coconut, and water till creamy. Strain through a nut-milk bag and discard the pulp (you now have cashew milk). Put the liquid back in the blender with the rest of the ingredients and give it a quick whiz. Transfer to a pot on the stove, bring to a boil (or heat gently until warm to the touch), remove from heat, and serve warm with a dusting of cinnamon.


NOTE: You may also like to try using coconut milk in place of the cashew milk.


Health and Wellness Associates




Dr P Carrothers



Health and Disease, Uncategorized

What You Should and Should Not Eat When You Have Rheumatoid Arthritis


What You Should & Shouldn’t Eat to Reduce Your Risk for Rheumatoid Arthritis


Rheumatoid arthritis (RA) is a debilitating disease that affects your joints and their functioning. It can include swelling and a lot of pain, specifically in your hands and feet. RA is a chronic autoimmune inflammatory disease affecting approximately one percent of the population. It mostly affects the small joints, slowly eroding the cartilage and bone, and leading to permanent deformity. It can actually lead to moderate disabilities within two years of diagnosis. Unfortunately, 10 years after being diagnosed, about 50% of people are unable to work. It also lowers your life expectancy by up to 18 years and leaves the majority of sufferers permanently disabled after 20 years. It is a progressive disease caused by both cultural and environmental factors, and it affects women two to three times more often than men. Most people are diagnosed between the ages of 30 and 55, so it is never too early to start preventative action.

Many foods provide health benefits against RA, but your overall weight status is also an important factor. Those who are overweight or obese put added pressure on weight-bearing joints. Since more than 50% of adults are overweight or obese, RA can seriously impede their quality of life. On the other hand, as you age, it becomes more difficult to maintain your weight, as your appetite is poor, so your weight may drop. Having a body-mass index (BMI) that is too low can lead to a poorer functional status. This means if you are too thin, Arthritis will get worse faster!

While dietary recommendations can help prevent or alleviate symptoms, there is conclusive evidence demonstrating that diet can play a modifiable role in the outcome.

When you put the wrong type of gas in your car, it will not run correctly.

 If you put the wrong foods in your body, it will not move correctly.

The following are recommendations of the best foods to consume or avoid that are likely to play role in helping prevent the negative effects that RA may have on quality of life. Of course, it is always in your best interest to consume a healthy diet, which will also help reduce your risk of disease.

Recommended Foods to Eat


You have probably heard that an apple a day keeps the doctor away. Apples are richin many different types of antioxidants, including one called “anthocyanin.” This compound has been shown to have powerful anti-inflammatory properties that can aid in preventing arthritic flare-ups and painful side effects. Apples are rich in many nutrients, including vitaminC. While studies have yet to conclude whether high amounts of fruits (and specifically antioxidant compounds) decrease your risk of RA, they have been known to lower overall levels of inflammation.


Cherries are similar to apples in that they also contain an abundance of excellent nutrients and antioxidants. Their RA-fighting power may help reduce the pain and swelling that result from inflammation. Some studies have shown relationships associating lower risks of RA and inflammation with increased consumption of fruits, like cherries, that are rich in antioxidants and vitamin C. In fact, cherries have been shown to reduce inflammatory markers such as your C-reactive protein (CRP) level. However, not all results are significant for each person.  Your body may have other needs than the person next to you.



What a hearty way to start off your day: a bowl of oatmeal with some cherries on top! Oatmeal is a heart-healthy ingredient in many delectable dishes, such as cereal, cookies, muffins, and even chicken breading. This is because it is a whole grain that is rich in many nutrients, including fiber. Fiber has been shown to play a role in reducing CRP levels in your blood. Furthermore, it may help reduce other inflammatory biomarkers. It is definitely recommended that a diet include at least 25 grams (g) of fiber for women aged 19 to 50, 21 g for women over 50, 38 g for men 19 to 50, and 30 g for men over 50.

We are talking Steel Oats, not Quaker Oats.


Yogurt & Milk Products

Most dairy products, such as yogurt and milk, are artificially fortified with vitamin D, which should decrease the development of several autoimmune diseases and even reduce the risk of RA. But they are not talking about the commercial milk that you buy at a grocery store in most of the United States and Canada.  They are talking grass fed cows.  Which is what is only sold in European countries.

For instance, a prospective study following 41,000 women aged 55 to 69 found that those with increased vitamin-D intake had a lower risk of RA. Taking vitamin D is a better option for some, but you cannot take vitamin D alone, and there are many different kinds of Vitamin D to take.  So, if you need help, call us!

Further, an observational study of 957 Irish adults over 60 evaluated vitamin-D levels and inflammatory biomarkers. It was found that those who were vitamin-D deficient had a higher level of these inflammatory biomarkers and were at increased risk of heart disease and RA.

Fatty Fish

Fatty fish, such as salmon, mackerel, and herring, are rich in omega-3 fatty acids and play a protective role against several chronic diseases, such as heart disease and cancer. One of the enzymes that is responsible for inflammation and pain is called “COX-2.” Omega-3 fatty acids play a role in reducing COX-2 enzymes from being active and thus help decrease overall inflammation—especially among inflammatory compounds that are involved in RA development.

Omega-3 fatty acids help prevent an inflammatory response leading to inflamed joints and, as a result, reduce the swelling and pain.

In a review of several studies, it was found that omega-3 fatty acids may have a beneficial role for those with RA. Most studies showed improved clinical symptoms of patients, including number of tender joints, the duration of morning stiffness, and overall decreased pain. There have been mixed results in studies of whether a combination of omega fatty acids is beneficial. However, research shows that long-term consumption can help reduce overall risk for RA, as well as other chronic diseases, such as heart disease. Consume two servings per week of omega-3-rich fish to help keep your heart, brain, and joints healthy!

Not only do fish have an abundance of omega-3 fatty acids, they are also a great source of vitamin B6, which plays a role in breaking down homocysteine. If you have high levels of homocysteine, you put yourself at a much higher risk for heart disease. Vitamin B6 is necessary to keep levels of inflammatory markers down. Low vitamin B6 is associated with increased levels of CRP, and thus, increased inflammation. Unfortunately, low levels are not a result of poor intake or lack of nutrient supplements. In fact, they may not even be due to an unusually high breakdown of the vitamin (catabolism). Its mechanism is not 100% clear, but it is understood that low levels are a result of the overall state of inflammation. Therefore, in order to reduce the risk of chronic inflammation, boosting your B6 levels by increasing your intake may be beneficial. Besides fish, you can find vitamin B6 in foods such as meat, poultry, legumes, non-citrus fruits, fortified cereals, and soy products.

Cooking Oil

Olive oil, coconut oil, sesame oil are a few of the cooking oils that have been shown to have similar effects as nonsteroidal anti-inflammatory drugs (NSAIDs), which are more commonly known as aspirin or ibuprofen. These work on the COX-1 and COX-2 enzymes and reduce their production in or order to reduce inflammation and overall pain. About 3.5 tablespoons (tbsp) of a good cooking oil can have the equivalent effect of 200 milligrams (mg) of ibuprofen.

While studies have shown inconclusive results on olive oil itself, consuming olive oil in place of other unhealthy fats, such as saturated fats or fats that are abundant in omega-6 fatty acids, can reap many health benefits. Olive oil is rich in antioxidants and monounsaturated fats. It has already been shown to have anti-inflammatory effects in other diseases, such as cancer and heart disease, and it may even have a protective role in reducing the risk of RA.

A study done at Standford University has shown that there are no real olive oils in the United States.  They are all fake olive oils.


Red Wine

While I am not one to endorse regular alcohol consumption, drinking in moderation may have several health benefits. You may have heard that red wine is abundant in some great nutrients, such as antioxidants, which include resveratrol. Enjoying just one glass of wine can help you clear your mind and relax you, since it has been shown to lower the production of enzymes that are responsible for increasing inflammation. In other words, extensive research has been performed on the effects of alcohol, and it has been found that by reducing inflammation, it reduces your risk of developing RA.

A research study found that those with a low to moderate consumption have a reduced risk of RA, but the protective effects were not found in those with high consumption. It is safe to consume about 15 g of alcohol per day, which is equivalent to one standard alcoholic beverage.

Recommended Foods to Avoid

Vegetable Oil, Corn Oil & Canola Oil

One study evaluating the beneficial effects of omega-3 supplementation recommended that people minimize their intake of omega-6 fatty acids. While symptoms such as joint pain were not shown to be reduced, inflammatory markers were lowered.

Unfortunately, omega-6 is a major component of vegetable oils. Omega-6 has been associated with increased activity of the COX-2 enzymes. This means that there will be more joint inflammation leading to increased joint pain and swelling—something you definitely want to avoid. While a modest amount (a couple of tablespoons) may promote good health, excessive amounts may be detrimental—especially if you are suffering from RA.

Vegetable oils are still recommended as the better option for cooking over saturated fats such as butter. However, try to limit your intake of foods that are abundant in omega-6 fatty acids, such as cooking oils, processed foods, and fried foods. Long-term effects of limiting omega-6 fatty acids may be beneficial—especially for other health ailments, such as heart disease.

Red Meat

Limiting your servings of red meat may be beneficial in reducing symptoms of RA. We already know that having reduced amounts of red meat decreases your risk for diseases such as cancer and heart disease, but it may also help reduce risks for inflammatory diseases, such as arthritis.

One study evaluating over 25,000 individuals between the ages of 45 and 75 found that those who developed RA ate more red meat compared to those with no arthritis who ate less red meat. Red meat is also a very good protein source.

It is not certain whether high-protein diets may have debilitating effects on symptoms, and current evidence has been shown to be inconsistent. Some studies have shown that high levels of protein intake significantly increase inflammation, which can lead to increased joint pain. One study found that those consuming lower amounts of calories from protein compared to overall calorie intake showed a lower risk of RA. However, the protein source was not significant.

While red meat is an excellent source of protein, it is also a great source of iron. While iron is a significantly essential mineral, too much of it has been shown to increase inflammation. Since the research is limited in this area, you should consider other sources of protein and iron in order to protect your joints and your heart and avoid inflammation.



Coffee is one of the most consumed beverages worldwide. It is also quite the controversial drink as to whether it is detrimental, beneficial, or has no bearing whatsoever on your health. Three studies performed in the U.S. found that coffee was not detrimental for those at risk for RA, whereas a Finnish prospective study found that those consuming four or more cups of coffee daily compared to those consuming three or fewer had a higher risk of RA.

While the verdict is still out as to whether caffeine has a negative impact on your risk for RA, researchers

found that consuming caffeine may intervene in the effectiveness of methotrexate, which is a drug that is used to manage RA symptoms. Israeli researchers investigated 39 individuals over a three-month period and analyzed their symptoms and diets, including caffeine intake. It was found that those consuming the highest amount of caffeine had the least improvement in morning stiffness and joint pain compared to those with the lowest intake. It was determined that consuming 180 mg of caffeine can impede the effects of the drug.

For regular coffee drinkers, moderation is key. One cup per day, which contains about 120 mg, likely will not cause any harm. Research is still very scarce in this area, and unfortunately, there is no strong conclusive evidence supporting the role of dietary interventions.

Furthermore, those with RA are at an increased risk of death as a result of an increased risk of heart disease. It is not well understood why this may be, since some risk factors, such as high cholesterol levels, have been found to be lower in those with rheumatoid arthritis compared to healthy individuals.

Of course, it is always best to take preventative actions, even if there is a limited chance that it may be beneficial, because there is no downside to incorporating healthy, nutrient-rich foods in your diet.

You have only been given one body, that is unique, and different than anyone else’s.  So, what works for you may not work for another.  Please call us or write to us and let us help you work out a personalized health care plan just for you.


Health and Wellness Associates


  1. Carrothers


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Foods, Health and Disease, Uncategorized

The Anti-Inflammatory Drink You Do Not Want to Be Without.


The Anti-Inflammatory Winter Tonic You Can’t Live Without

‘Tis the season of cool days and warm drinks! This comforting and healing golden milk is a recipe centuries old, but tweaked for today’s market.  This recipe not only taste great, but are also good for you. This turmeric tonic is the perfect beverage to sip on when you have a cold or if you are looking for an anti-inflammatory boost.

I know what you are saying, “Here she goes again with another Tumeric solution”   Yes, I am!

Now ask the question, “Why should be drinking this?”   Everyone!


If you do not like this drink, sprinkle a small amount of turmeric in your coffee, or hot chocolate made with almond milk.





3 cups unsweetened almond milk

1 inch piece turmeric, grated

1 inch piece ginger, grated

1/2 teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon freshly ground black pepper

1 dropper of stevia or powder form to taste

Step 1


Add all of the ingredients into a medium saucepan and warm over low heat for about 15 minutes or until warmed through, stirring occasionally.


Step 2


Strain and enjoy with friends!

Health and Wellness Associates



Rx to Wellness, Uncategorized

Tuesday Tip! Lysol


Please Dont Use Lysol!

You may find that a strange thing for a healthcare professional to say, but at this time of the year I need to remind people that if you have babies, small children, animals, that lysol products will do a lot of harm to babies, children, animals, elderly, people with inflamation diseases, lupes, RA, MS, and cancer patients.  Even if your cancer is in remission it is advisable not to use Lysol products.

Easiest way to explain it; Lysol is meant to kill live cells.  Well a live cell or organism on the floor, or in the air, is the same live cells that we are made up of.

It has become the cause of many chronic respiratory problems in your children, cancer patients, puppies, small dogs, and so on.

So, Lysol kills live cells and anything living!


Stave off Aging

acai berries

Acai berries look a lot like blueberries, which are also very beneficial for your health.

These deep purple berries have more antioxidants than any other food packing 10 times

the anti-aging actives of red wine and more fatty acids than avocado and olive oil.

Chock full of anti inflammatory compounds, youth preserving polyphenols and omega-3,

acai berries tackles redness and roughness around your face and hands,

while tightening skin and smoothing fine lines.

It also improves immunity and boost energy, so you will feel as young and radiant as you look.

Find acai juice and capsules at natural food stores,

or add a scoop of freeze dried acai powder to smoothies, cocktails, baked goods and puddings.

Health and Wellness Associates



Health Benefits of Rosemary


Rosemary has had the reputation for miracles for thousands of years. It has been used as an antiseptic, antidepressant, analgesic, antiviral, anti-inflammatory, disinfectant, aphrodisiac, and expectorant. Rosemary has earned praise for alleviating nerve-related conditions, boosting the immune system, fighting off bacterial and viral infections, aiding respiratory ailments, strengthening digestion and improving circulation. Rosemary contains both caffeic acid and rosmarinic acid which act as a powerful anti-inflammatory making it ideal for those who suffer with auto-immune disorders such as rheumatoid arthritis, chronic fatigue syndrome, and fibromyalgia. It also contains properties and volatile oils that work similarly to anti-histamines and make it very useful to treat conditions such as asthma and chronic migraines. Rosemary’s diuretic properties have been known to help relieve gout, edema, and kidney stones. Rosemary has the ability to stimulate memory, improve concentration, and help overcome mental fatigue by increasing the blood flow to the head and brain. It is also known to alleviate depression and sadness and can decrease anxiety brought on by stress. Rosemary oil is often added to hair and skin care products due to its ability to cleanse and nourish the scalp and heal and repair the skin. Essential oil of rosemary can also be used through a steam vaporizer to disinfect the air in your home &/or office which is especially beneficial during cold and flu season. Rosemary can be taken as a tea, supplement, or simply added to fresh guacamole, salads, soups, or any of your home cooked meals. It is a potent and effective herb that can provide a myriad of health benefits.

Health and Wellness Associates

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