Cholesterol isn't bad for your heart, contrary to what you may have heard.Doctors have gotten it wrong about cholesterol in the past. The guidelines have changed, but we still get stuck on old information. Why have you been told to avoid saturated fault? Because of cholesterol. You’ve been told cholesterol causes heart disease. Wrong. You need cholesterol for vitamin D production, sex hormones and brain health. This focus on cholesterol has lead to the over-prescription of statins. In many cases, you can improve heart health without these drugs. Statins are mildly anti-inflammatory but carry many side effects. Fish oil can reduce inflammation and has no negative side effects. Citrus bergamot lowers triglycerides and inflammation and raises HDL cholesterol (the "good" kind). Cholesterol is far more complicated than the two categories established decades ago. Particle testing is more reliable for getting an accurate picture of your own cholesterol. Of course, your cholesterol numbers won’t determine your risk for heart disease. It’s more important to reduce your inflammatory risk by improving your diet and helping your gut microbiome than to worry about cholesterol. Listen as Dr. Jonny Bowden joins Dr. Mike Fenster to preach the gospel of cholesterol.

Sponsor:

Real Salt - Is Your Salt Real?

Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Apple Cider Braised Pork ShanksIngredients

2 oz. avocado oil

6 pork leg shanks, about 1 pound each

Salt to taste

Pepper to taste

½ lb smoked slab bacon sliced think

1 stick cinnamon

1 medium onion, roughly chopped

2 bay leaves

2 thyme sprigs

6 garlic cloves, peeled; crushed

3 cups apple cider

3 cups chicken broth

1 large carrot, peeled; 1-inch sliced

2  celery ribs, cut into 2-inch pieces

DirectionsIn a deep heavy casserole, heat oil until shimmering. Season pork shanks liberally with salt and pepper. Cook shanks over medium-high heat until browned all over, for about 10 minutes. Remove from pot.Add slab bacon to pot and sear till golden brown. Add cinnamon stick, onion, bay leaves, thyme and garlic, one at a time, waiting 30 seconds before adding each in the order listed. Add apple cider and broth; bring to a gentle boil. Return shanks to casserole. Tuck the meat into the liquid so that they’re mostly submerged. Cover shanks with the vegetables. Simmer for 2 hours with lid on or until the meat is very tender.Uncover casserole. Remove shanks.Simmer until liquid is reduced to 2 cups of sauce. Strain sauce to discard cinnamon stick, bay leaves and thyme stems.Serve shanks with sauce and roasted vegetables.

Sponsor:

Real Salt - Is Your Salt Real?

Learn how to incorporate more seafood into your diet for better brain health.According to dietary guidelines and USDA, 80-90 percent of Americans are not eating the recommended amount of seafood each week. You should get two to three servings (8-12 ounces) of seafood each week, but most of us only consume one serving of seafood weekly. Children and pregnant mothers consume even less, about 25 percent of what they should be eating.The umbrella term of seafood includes fin fish and shellfish. It’s best to eat a variety, just like you would with fruits and vegetables. You’ll get the greatest health benefits by mixing it up. Seafood is packed with Omega-3s, which are essential for optimal brain development and overall health. These omega-3s also reduce risk of depression.You can start to increase your seafood consumption by first getting plenty of the fish you enjoy. Next, branch out and try some fatty fish and canned fish. Frozen seafood is nutritionally sound and more affordable than fresh. Watch for sales at the fresh fish counter, buy extra and freeze it. Strive for variety to get your omega-3s, protein, selenium and B vitamins. Pregnant women should have two servings of seafood per week for the eye and brain development of their unborn babies. Pregnant women, breastfeeding women and young children should avoid predator fish: swordfish, shark, king mackerel and tilefish. Mercury levels are higher in these fish. Tilapia is a great gateway fish to the world of seafood, especially for those who enjoy chicken. It has come under a lot of scrutiny for sourcing methods. Get to know your fishmonger and be sure your fish is responsibly sourced. Make sure it doesn’t smell fishy; that’s a sign it’s been sitting too long. If you don’t have a family of seafood enthusiasts, try incorporating seafood into favorite dishes. Fish tacos, pasta and burgers help introduce a seafood palate in a way that’s familiar. Check on Dish on Fish for shopping and preparation tips. Listen as registered dietitian and fish expert Rima Kleiner joins Dr. Mike Fenster to dish on fish.

Sponsor:

Real Salt - Is Your Salt Real?

Learn more about the versatility of tubers.Potatoes have been in the human diet since 15,000 BC. The Incans found it was a culturally sound vegetable. Potatoes traveled from South America to Europe before coming back to North America.The potato was embraced with such gusto because it was available year-round. It's also very versatile. Potatoes are the fourth largest crop in the world.There are two categories for potatoes: floury and waxy. Floury potatoes have a high-starch and low-water content. They're fluffy and are great for mashing, baking or frying. Waxy potatoes have a low-starch and high-water content. They maintain their shape when cooked. They work well in potato salad.Be sure to eat the peel to get the greatest health benefit for your gut microbiome.The Ultimate Mashed PotatoPeel (optional) and cube russet potatoes. Boil until just tender so that it just starts to fall apart when pierced with a fork. Drain water and dry cubes.Heat heavy cream, cream cheese and butter in another pan. Add quality black sea salt and crushed peppercorns.Push the potato cubes through a ricer. Pour cream mixture over riced potatoes and fold in.Mojito Potato SaladMuddle fresh limes and mint. Add salt, pepper and sugar for balance. Pour white rum into the potato salad.Kung Pao PotatoesSmother french fry cut potatoes in cornstarch and fry. Make a simple dressing of soy sauce, ginger, sesame oil and dried red chilis. Toss potatoes in dressing and serve.How to Pick Your PotatoesAvoid green potatoes and spuds with sprouts growing out of them. They should be firm to the touch and not shriveled. Store in a dark, cool spot. Refrigeration turns starch to sugar and potatoes can go bad.Listen in as chef Raghavan Iyer and Dr. Mike Fenster share the joy of potatoes.

Sponsor:

Real Salt - Is Your Salt Real?

Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Mediterranean Style Red Snapper with Fennel.Ingredients

1/2 teaspoon minced garlic

1/2 teaspoon lemon zest

1/2 teaspoon fresh thyme

1/8 teaspoon cayenne pepper

4 red snapper fillets (6 ounces each)

2 teaspoons olive oil, divided

1/2 medium sweet red pepper, julienned

3 green onions, chopped

1 garlic clove, minced

1/2 bulb of fennel diced fine

2 chopped roma tomatoes fresh

1/2 cup chopped Kalamata/Castelvetrano olives

1/4 cup minced chives

DirectionsCombine the lemon zest, garlic, thyme and cayenne; rub over fillets. In a large nonstick skillet coated with cooking spray, cook fillets in 1 teaspoon oil over medium heat for 4-5 minutes on each side or until fish flakes easily with a fork. Remove and keep warm. In the same pan, sauté the red pepper and onions & fennel in remaining oil until crisp-tender. Add garlic; cook 1 minute longer. Stir in tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 3 minutes or until liquid has evaporated. Serve with snapper. Sprinkle with olives and chives. Yield: 4 servings.

Sponsor:

Real Salt - Is Your Salt Real?

Find out what may be causing your digestive issues with grains and how to improve your nutrition.Digestive problems are rampant. This has spurned a multi-billion dollar gluten-free industry.There are two reasons we have trouble digesting hard-to-digest foods:

Processed foods designed to replace cholesterol in the 1960s are indigestible fats. They congest the liver and gallbladder, our kingpins of digestion.

400 billion pounds of toxic chemicals are dumped into the American environment every year. Toxins and pesticides are designed to kill bacteria. This is eliminating necessary participants in the gut microbiome and reducing the ability to digest wheat and other foods.

If you can't digest well, you can't detoxify very well either. Grains and nuts require specific microbes to be broken down. These foods stimulate and irritate the intestinal tract to trigger an immune response. Eliminating hard-to-digest wheat and nuts can compromise the immune system.Are we sterilizing our environment by removing these components that stimulate the gut?Processed wheat has a higher glycemic index than whole wheat. It also contributes to abdominal fat, obesity, higher blood sugar, high blood pressure and high cholesterol. Whole wheat can help you lose weight, reduce risk of diabetes and improve cognitive function.Gluten in bread was not intended to be digested exclusively in the stomach. A significant portion should be broken down in the large intestine. That is where it feeds microbes that stimulate fatty acids, boosting immunity and doing the heavy lifting for everything in the body.If the body can't process gluten properly from a weakened digestive system, the molecules are too big to enter the bloodstream and feed the body. These large gluten molecules get taken into the body via the intestinal wall, congesting the lymphatic system.One solution? Look for unbleached, organic, whole grain wheat that hasn't been fortified with anything.Also, eat foods that are tougher on the system in the middle of the day... not right away in the morning or at night. Relax while you eat. Save your heavy bread consumption for winter. The gut bacteria has seasonal changes for digestion. Eat seasonally. Be kind to your digestive system.Listen in as Dr. John Douillard shares how to aid your digestion.

Sponsor:

Real Salt  - Is Your Salt Real?

Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Butternut Squash Soup with Apple Cider & Crème Fraiche.Ingredients

2 tablespoons unsalted butter

2 tablespoons olive oil

3 large onions chopped

2 tablespoons mild curry powder

1 teaspoon of cinnamon

¼ cup local maple syrup

2 large butternut squash

Salt & Pepper to taste

2 cups crème fraiche

2 cups water

2 cups good apple cider

DirectionsWarm the butter, olive oil, onions, and curry powder, cinnamon in a large stockpot uncovered over low heat for 15 to 20 minutes, until the onions are tender. Stir occasionally, scraping the bottom of the pot.Peel the squash, cut in half, and remove the seeds. Cut the squash into chunks. Add the squash, salt, pepper, and 2 cups of water to the pot. Bring to a boil, cover, and cook over low heat for 30 to 40 minutes, until the squash are very soft. Process the soup through a food mill fitted with a large blade, or puree it coarsely in the bowl of a food processor fitted with a steel blade.Pour the soup back into the pot. Add the apple cider and crème fraiche to make the soup the consistency you like; it should be slightly sweet and quite thick. Check the salt and pepper and serve hot.

Sponsor:

Real Salt

Your chronic rash may actually be atopic dermatitis.Atopic dermatitis is chronic eczema, and it doesn’t respond well to steroid cream treatment like a regular rash. People with atopic dermatitis are susceptible to systemic issues, like asthma. It affects the body with chronic and continuous low-level inflammation. Exercise can help regulate that inflammation. Triggers vary from person to person, so you may have to discover your own. Keep stress levels low. Track your eating habits over a week and see if your dermatitis flares. Try eating seasonal, local produce so you’re taking in nutrients from your local environment.As for treatment, you may be able to calm a flare-up with yogurt and leafy greens. Topical application of Neem oil may also help. Sea buckthorn is a natural dietary supplement that has aided skin inflammation.Finally, talk to your dermatologist if you have chronic rashes. There is help for suffering. Listen in as Chef Elizabeth Falkner shares her story of life with atopic dermatitis.

Sponsor:

Real Salt

Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Porchetta. Recipe variation from Mario Batali.Yields up to 8 servings INGREDIENTS

1/2 boneless pork loin, about 4 pounds

4 tablespoons virgin olive oil plus 4 tablespoons

1 medium onion, thinly sliced plus 4 cut in halves

1 bulb fennel, thinly sliced, leaves removed and set aside

2 pounds chopped pork shoulder

2 tablespoons fennel seeds

2 tablespoons freshly ground black pepper

2 tablespoons chopped fresh rosemary

6 cloves garlic, thinly sliced

3 eggs

DIRECTIONSPreheat oven to 425 degrees F. Butterfly pork loin to become a sheet 1inch thick and about 8 inches by 14 inches. Sprinkle with salt and pepper and set aside. In a 12 to 14 inch saute pan, heat olive oil until smoking. Add onion and fennel and saute until softened and lightly browned, about 10 minutes. Add ground pork, fennel seeds, pepper, rosemary and garlic. Cook until the mixture assumes a light color, stirring constantly, about 10 minutes. Allow to cool. Add chopped fennel leaves and eggs and mix well. Spread mixture over pork loin and roll up like a jelly roll. Tie with butchers twine and place in roast pan on top of halved red onions. Place in oven and roast 75 minutes, or until interior temperature is 140 degrees F. Remove and allow to rest for 10 minutes.

Sponsor:

Real Salt

Chicken is a mealtime staple. Find out how to get more out of your chicken.Chicken is the most consumed animal protein in the world. It’s the thing that we make for dinner. Chicken readily takes on flavors from spices and herbs. If you cook it properly it is tender, tasty and delicious. The chicken we eat today descended from domesticated birds from southeast Asia about 10,000 years ago. Chickens traveled with explorers to other continents. Look to local and regional farmers for your poultry. The process is typically more humane and is always more nutritious. What Do the Labels Mean? “Free range” appears on labels but only requires chickens have an opening to access the outdoors. The opening may not be large enough for the chicken to exit the coop. It may not be as pastoral as you think. “Farm raised” is misleading. All chickens are raised on farms. “Air chilled” is a process that cools the meat quickly, sending it through cool chambers on conveyers. The meats are typically chilled in cold vats of water. The water-chilling process allows for easy transmittal of salmonella. Air chilling has significantly decreased incidence of salmonella. Sunday Dinner Roast Chicken Recipe Brine the chicken in a salt water solution to tenderize the bird. You can also brine in buttermilk with salt. Rinse and pat it dry. Slip your fingers between the meat and breast skin. Trap a little bit of butter under the skin. It will help tenderize the breast meat and crisp the skin from beneath. Start roasting the chicken on its side in a roasting pan. You may need to prop it up with foil. Cook it for 15 minutes. Rotate to the other side and cook for another 15 minutes. Lazy Chicken Stock Save your chicken bones from your cooked chickens. Chicken necks make a great stock. You can also get some chicken wings. You can also use giblets but the stock won’t be as clear. Get a large pot of water. Add some onion, carrots, celery, fresh thyme, whole parsley, garlic cloves and peppercorns. Bring the water to a boil and turn it down to a simmer. Let it simmer for 2-3 hours. Strain out solids. You can save in one- to two-cup containers in your freezer. It lasts about three days in the refrigerator. Use stock anywhere you want a little more flavor. A darker chicken stock has a more intense flavor. Roasting the bones and vegetables before boiling the stock creates a darker broth. Listen in as Cynthia Graubart shares how you can get the most out of your chicken.

Sponsor:

Real Salt