Author: drshintani

Omega-3 oils are important for brain health and heart health, but there’s some concern about accumulated toxins in fish oil, such as mercury, PCBs, and dioxin. Here are six top non-seafood sources of omega-3 oils. Number six is the least known, but may be the best.

1. Chia Seeds — 2.5 grams of omega-3 per tablespoon.
2. Flaxseed — 2 grams per tablespoon.
3. Hemp Seed — 0.9 grams per tablespoon.
4. English Walnuts — 2.57 grams per ounce.
5. Soybean Oil — 0.92 grams per tablespoon.
6. Algae Oil — 4.2 grams of omega-3 per tablespoon.

What Makes Algae Oil Different

These sources provide omega-3 in the form of alpha-linolenic acid (ALA), a precursor the body converts into DHA and EPA. Algae oil is the exception — it contains actual DHA directly, the same form found in seafood sources, without needing conversion.

If you want more omega-3 oils in your diet, consider these sources. For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/ODS — Omega-3 Fatty Acids Fact Sheet
• NIH/PubMed — Algae-Derived DHA as a Sustainable Omega-3 Source
• NIH/PubMed — Mercury and PCB Contamination in Fish Oil Supplements

Here are four ways this nutrient is the most important you can eat for weight control. The fourth way may be a game-changer.

1. It Holds onto Water and Fills the Stomach

This nutrient holds onto water and fills the stomach, increasing your sense of fullness — so you wind up eating fewer calories overall.

2. It Feeds the Right Gut Flora

It provides prebiotics that help grow the right kind of gut flora, which supports weight control.

3. It Slows Calorie Absorption

This nutrient slows the absorption of calories, which keeps insulin levels low. This matters because insulin stimulates the body to produce fat.

4. The Surprise Benefit: It Blocks Calorie Absorption

Of course, this nutrient is fiber. But unexpectedly, the fourth way it helps is that it actually cuts the amount of calories that get into your body. In one study, people on a high-fiber diet absorbed 116 fewer calories than participants eating the same number of calories but with less fiber.

For a list of 25 foods and their fiber content, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Dietary Fiber and Fecal Caloric Excretion
• NIH/PubMed — Fiber, Satiety, and Gastric Emptying
• NIH/PubMed — Fiber Fermentation, Gut Microbiota, and Weight Regulation

Some people think that vegetarians are often anemic because they can’t get enough iron without eating beef. But this isn’t true. The reality is that I’ve had hundreds of vegan patients, and none of them were anemic because of their diet.

There are a lot of great sources of iron among plant-based foods — some with more iron than beef. Here are 11 examples:

1. Hemp seeds
2. Beet greens
3. Swiss chard
4. Pumpkin seeds
5. Chia seeds
6. Wakame
7. Dulse
8. Kelp
9. Kidney beans
10. Lentils
11. White beans

To get healthy now, consider working these foods into your diet. For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/ODS — Iron Fact Sheet for Health Professionals
• NIH/PubMed — Plant-Based Diets and Iron Status: A Review
• NIH/PubMed — Seaweed and Legume Iron Bioavailability

Here are eight “health foods” you should actually stay away from.

1. Fruit Yogurt

Fruit yogurt has an insulin index number of 115 — meaning it raises insulin higher than cake or cookies, which score 82 and 92 respectively.

2. Diet Sodas and Energy Drinks

These typically use artificial sweeteners like aspartame, which may promote weight gain and has raised concerns in research regarding cancer risk, and sucralose, which may cause DNA damage and contribute to leaky gut.

3. Protein Bars

Many protein bars look like candy bars for good reason — they often contain added saturated fat and sugar, or artificial sweeteners.

4. Breakfast Cereal

Most breakfast cereals have a glycemic number higher than table sugar. Corn flakes, for example, score 83 compared to sugar’s 65.

5. Whole Milk

Whole milk is 55% fat, mostly saturated.

6. Skim Milk

Skim milk is 56% sugar once the fat is removed.

7. Granola

One cup of granola can contain 598 calories, 30 grams of fat, and 25 grams of sugar — all more than a Big Mac.

8. Fruit Juice

Research on unsweetened fruit juice reveals that it spikes blood sugar about the same as a Coke.

For good health, consider limiting these foods. For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Insulin Index of Common Foods
• NIH/PubMed — Artificial Sweeteners and Metabolic Health
• NIH/PubMed — Fruit Juice Consumption and Postprandial Glycemic Response

It seems paradoxical, but while type 1 diabetes is a disease in which the body has virtually no insulin, type 2 diabetes is actually a disease of too much insulin. How is this possible? The key is insulin resistance.

How Insulin Normally Works

The job of insulin is to work like a key that opens the door for sugar and amino acids to move out of the bloodstream and into the body’s cells, where they can be used for energy and metabolism.

What Happens With Insulin Resistance

When insulin resistance develops, insulin no longer works properly. Sugar and amino acids remain stuck in the bloodstream instead of entering cells. This signals the pancreas to put out more and more insulin, trying to overcome the resistance — and the result is chronically high insulin levels.

Why This Matters

The problem with high insulin is that insulin is lipogenic — meaning it promotes the production of body fat. Chronically elevated insulin contributes to obesity, diabetes, high blood pressure, high triglycerides, and even cancer risk.

The Key Takeaway

Because both carbohydrates and protein raise insulin levels, the key to controlling this cycle lies in modifying both dietary carbs and protein — not just cutting carbs alone, as many popular diets suggest.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

• Insulin Resistance and Hyperinsulinemia in Type 2 Diabetes → Insulin Resistance — StatPearls/PubMed
• Insulin’s Role in Lipogenesis and Fat Storage → Insulin Signalling Mechanisms for Triacylglycerol Storage — PubMed
• Dietary Protein, Carbohydrate, and Insulin Secretion → Effects of Dietary Protein on Glucose Homeostasis — PubMed

Research now indicates that Alzheimer’s disease begins as early as 30 years before symptoms appear. Researchers found that those who eventually developed Alzheimer’s had evidence of elevated inflammation three decades before diagnosis.

This means it’s important to reduce inflammation now, to help prevent Alzheimer’s disease 30 years from now. Here are five things you can do.

1. Stop Smoking

The toxins from smoking inflame the whole body, not just the lungs.

2. Limit Alcohol, Processed Sugar, and Saturated and Trans Fat

These foods and substances all contribute to systemic inflammation.

3. Eat More Colorful Vegetables and Fruit

The color in produce comes from numerous anti-inflammatory nutrients.

4. Get Moderate Exercise

Exercise helps detoxify the body, clearing out toxins that can cause chronic inflammation. However, too much exercise can actually increase inflammation, so moderation matters.

5. Get Good Sleep

Quality sleep allows your body — and your brain — to repair itself.

For a full list of anti-inflammatory supplements, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Midlife Inflammation and Long-Term Alzheimer’s Disease Risk
• NIH/NIA — Alzheimer’s Disease Fact Sheet
• NIH/PubMed — Exercise Intensity and Systemic Inflammation: A U-Shaped Relationship

Are you confused about blood pressure? Do you wonder what the two numbers mean, and why controlling it matters so much? Let’s break it down.

What the Two Numbers Mean

When you measure your blood pressure, you get two numbers — for example, 120 over 80, or 132 over 87. Most people don’t actually know what these numbers mean.

• The high number (systolic pressure) is the highest pressure your bloodstream is under when your heart beats.
• The low number (diastolic pressure) is the lowest pressure in your bloodstream when the heart relaxes between beats.

Why It Matters

When pressure remains high — even between heartbeats — it puts ongoing strain on the blood vessels. Over time, this can cause damage, thickening, hardening, and plaque formation in the arteries.

This increases the risk of:

• Blood clots
• Stroke
• Heart attack
• Kidney damage

Understanding these numbers is the first step toward taking blood pressure seriously — not just as a number on a chart, but as a real marker of how much strain your cardiovascular system is under.

For lists of foods and supplements that help control blood pressure, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/NHLBI — Understanding Blood Pressure Readings
• American Heart Association — Systolic and Diastolic Blood Pressure
• NIH/NIDDK — High Blood Pressure and Kidney Disease

This aromatic herb has long been used in traditional medicine across China, India, Europe, and the Americas — mainly for mild pain, headaches, and anxiety. The herb is rosemary.

A Claim Worth a Caveat

There’s a widely circulated claim that sniffing rosemary essential oil improved participants’ ability to remember tasks by 60–70% over controls. However, no citation is given for this specific figure, so it should be treated as unverified rather than established fact.

What the Real Research Shows

That said, numerous legitimate studies have found that rosemary is genuinely useful for:

• Memory
• Anxiety
• Depression
• Alzheimer’s disease
• Epilepsy
• Parkinson’s disease

How It May Work

The active ingredients appear to be rosmarinic acid, carnosic acid, and ursolic acid. A likely mechanism of action is the inhibition of the breakdown of acetylcholine, a neurotransmitter closely tied to memory and cognitive function.

To get healthy now, consider incorporating rosemary into your routine — whether in cooking, tea, or aromatherapy.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Rosmarinic Acid and Acetylcholinesterase Inhibition
• NIH/PubMed — Rosemary (Rosmarinus officinalis) and Cognitive Function: A Review
• NIH/NCCIH — Aromatherapy: In Depth

Here are the top five blood pressure hacks to help bring your numbers down quickly. Hack number five is a surprising one.

1. Magnesium and Potassium

Greens and fruit rich in magnesium and potassium help open up blood vessels and lower blood pressure.

2. Meditate

Meditation reduces adrenaline, which helps relax your heartbeat and ease pressure on the cardiovascular system.

3. Cut Salt Intake or Fast

Reducing salt intake — or fasting — lowers blood pressure by reducing overall blood volume.

4. Dark Greens or Beet Juice

These provide nitric oxide, which opens up blood vessels and helps lower blood pressure.

5. Breathe Through Your Nose

This is the surprising one. Breathing through your nose activates nitric oxide synthase, an enzyme that stimulates nitric oxide production, helping to lower blood pressure. (For more on this mechanism, see our earlier post on humming and nasal breathing.)

For a full list of 21 foods and 10 supplements that can help control blood pressure, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/NHLBI — Lowering Blood Pressure Naturally
• NIH/PubMed — Meditation and Blood Pressure: A Meta-Analysis
• NIH/PubMed — Nasal Nitric Oxide and Cardiovascular Function

If you get a muscle cramp, the first step is to stretch the affected muscle and massage it to improve circulation. If that doesn’t work, here are five remedies worth trying.

1. Magnesium

Mineral deficiency can be a contributing cause of muscle cramps, and magnesium supplementation may help address this.

2. Sports Drinks

Dehydration is another common cause of cramps. Sports drinks can help by replenishing electrolytes and improving hydration.

3. Apple Cider Vinegar

Apple cider vinegar has been suggested as a remedy. Some scientists believe the tart flavor triggers a neural reflex that helps stop the cramp.

4. Pickle Juice or Mustard

Similarly, pickle juice and mustard have both been suggested as remedies, likely working through the same tart-flavor neural reflex mechanism.

5. Tonic Water

Tonic water, which contains quinine, is another possible remedy. However, some people can have a dangerous reaction to quinine, so check with your physician before trying tonic water for muscle cramps.

Hopefully at least one of these remedies can help relieve muscle cramps naturally.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Neural Reflex Mechanism of Pickle Juice for Muscle Cramp Relief
• NIH/PubMed — Magnesium Supplementation and Exercise-Associated Muscle Cramps
• NIH/MedlinePlus — Quinine Safety and Muscle Cramps