Which foods are good for health


        Alright i love the crowd already. You’re great. And the difference between you and the students is they're 18 to 22 year-olds. You can figure out what makes you different after that but i don't think we’re a whole lot different so what I want to start all of unthinking about is brain health and I want to take this hour-ish time that I have and convince you that what you Putin really does matter. And I know you want me to talk about some herbs that might help with your memory - right? Just tell me what to take and I’ll take it and I'll feel better. I'm not going to do that but at the vary end I'll mention a few. But what I want you to try to wrap yourself around is: it does matter what you eat. If I asked any of you what makes the difference for heart health, I know you could name some things -  right? Because you’re all really thinking about that. Weave much of our lives. We try to get our kids to do that so brain food reallyis real and it does matter.I think it's important that we just also consider what goes on as far as how ourbrain ages during gestation,childhood, adolescence. Just to be able towrap ourselves around, just embrace thatwe can't stay the same.We're going to age - it's inevitable. Andthrough the years, that we may be youknow, as our brain grows and it's closeto adult weight by a young age of sixand we do prune out things in the teen years (yes their wiring is off if youwere wondering and i'm sure you know all about that).  And just as we go alongthat your peak years (and I just chattedwith two ladies Sarah and Peach - right? Did I getit right? Okay, yeah.

        I told her to go intonutrition - don't you think with the namepeach? I'm thinking it's gonna take it)That your great years of thinking - ofmaximum brain capacity age 22 27. (It'sdone. Okay, all right, let's all leave andgo get some fries - not quite)So what starts to happen as we gothrough our adulthood and go into oldage, our brain changes dramatically andthequestion is how fast is it going tochange for all of us. Can we do somethingwith our diet to make it change. And whenwe look at - and I thought I'd show itthis way: number 1: I'm gonna raise myhand - I never could hula hoop when I wasa kid and I think oh I have this to lookforward to. What?How many of you are hula hoopers? Did youget that down? Ok, ok you're very proud ofit.I just ok that's it for the hips I ok sothis is showing you just as far as Idifferent fractions of the IQ test thatwe are abilities do decline so that'sthat's real and I don't want to bedepressing about all the things that goon and discuss in a lot of detail aboutdementia and Alzheimer's not much at allbut we know that what I want to make apoint of is the rates are increasingdramatically and I know you must knowthat one were an aging population butwe're looking at the numbers globallycurrently over 35 million tripling bythe year 2050 and what I think is veryimportant is this change that's happenedrecently since 1980 to 2010 by one measureof Statistics translated through CDCCenters for Disease Control there's beena 55 fold increase in age-adjusted deathrate from Alzheimer's 55 fold what'sgoing on what the heck is going on and alot of people want to think it's due toa toxin in the water contaminants andfood and that's an easythat's an easy answer we could fix thatreally the bigger picture has to do withour lifestyle and how starting today howwe decide to be for the rest of theyears no matter what age we are so whatI'd like to do is get us to think aboutisn't really a food brain agingconnection course I wouldn't be here ifthere wasn't so we know there is can wedo something and what we need to thinkabout to help slow that decline that'sinevitable don't believe that it's notgoing to happen though I sawthis maybe some of you saw it trulyfascinating show on super geniusesalbert einstein and I've forgotten pastthat point who else was part of the showbut they talked about albert einstein'sbrain and how different it was and youcould probably comment much better aboutit but you know given those unusualcases it is inevitable that our brainwill shrink in size neurons will die andthat will have some changes so we'lltalk about on if we can slow aging andI'm what I'm more interested in is whenwe leave this room and you start tochoose foods starting with thisknowledge what are you going to are yougoing to keep your brain in mind what doyou what do you keep in mind now whenyou make food choices you can answerconvenience cost time are we talkingheart health or anything like this hereno okay am I talking to the wrong crowdokay well convince you by the end sowe're going to look a little bit at ameal plan alright so let's think andthis is through research done withpopulations over years brain research iscatching up to what we know about hearthealth and other organs in the body butif we look at we know that keeping yourbrain active learning thingscontinuously we know exercise we candebate on how many minutes most days ofthe week that you're doing that butthat's important for blood flow andbrain health getting quality sleep atnight it's very important and this isagain gathered through reams of datageneral health and we have the plate offood just thrown in there and peopletalk about eating healthy andmaintaining healthy blood pressure aswell as cholesterol levels but we knowspecifically that hypertension thatthere may be some connection withdementia and cognitive decline so it'simportant to look at that soand lastly stress can't be good it'd begreat for the stress free life not inthis day and age and for everybody wehave different reasons about things thatthat stress us so that's collectivelymaybe in some of the other presentationsyou went over some of that ok so there'swhat may impact brain aginglet's just take a look at something youprobably know a lot about personallythat you're striving for as we get olderwhat the leading cause of death in theUS heart attacks heart cardiovasculardiseaseok so if I asked all of you what aresome factors that impact heart health whatwould you tell mehypertension lack of exercise obesity oksmoking diet ok so there's there's atheme here we know that exercising mostdays of the week week again can debateon time I may help prevent heart diseaseas well as sleeping quality sleep dietmaintaining healthy blood pressure bloodcholesterol we know specifically thathealthy glucose blood levels preventingtype 2 diabetes and insulin resistancetype 1 diabetes is another storyrepresents roughly five to ten percentof the people in the US that havediabetes we're talking about the lateronset not so Layton our population thesedays but but that aspect and then stressso there's there's some overlap rightok so what's interesting about this is iwant you to think and we aren't going togo over this is is eating for a healthybrain really would it surprise you ifit's that much different than eating fora healthy heart no okay so we're doneno we're going to go through we're goingto go through the stuff but there aresome differences but I want you to thinkit's not that mysterious and I knowpeople want to fix and want tosupplement and want to make it somethingmagical but it's it is the good thing isit's simple its you're in control youcan do some things to help yourselfso what I wanted to do before i talkabout the diet i want to learn abouttype 2 diabetes to you and insulinresistance that's what we're going to doit's sort of a weird term right insulinresistance what are we really talkingabout we're going to go through somebasic sign i think it will be helpfulwe know that people with Alzheimer'sand dementia have very similarcharacteristics people with type 2diabetes in fact with type 2 diabetesyour risk for dementia is greatlyincreased we see some similarities andif you're wincing because well i justgot diagnosed with that or i know i haveelevated blood sugar levelslet's get a handle on it you can takecharge you can do some things that willmake a difference for yourselfwe know that there are millions ofAmericans with type 2 diabetesunfortunately people not gettingdiagnosed forty percent of the peopleborn right now will develop type 2diabeteswhat does that say about connection withAlzheimer's and what will see down theroaddramatic increase in numbers so wherewe're headed in the wrong direction onthis so i want to talk about how ourbody metabolizes carbohydrates just howwe process them don't worry we're notgoing to deep into this but I want youto have a visual so that when you choosefood it will make sense for what goes oninside of youthese are how would you categorize thesecarbohydrates besides reading the wordunrefined carbohydrates would you saythese are healthy ones we have wholegrains potatoes some green I don't haveto everything that's a healthycarbohydrates a little bit of fruit downthere and the bananas these are calledunrefined carbohydrates haven'tprocessed there are some exceptions iwould kick that part out but that wasthe picture i could get ok then thereare these ok let's pause for a momentyoung okay i know we all like stuff weall like this stuff but we have you knowpizzas here cinnamon rollsI can compare those are my absolutefavorite foods i will go to greatlengths to get one so just so you knowit was a hint i'm all these foodscontain some contain added sugar butrefined on grain products there's adifference there's we're going togeneralize there's a difference away thebody metabolizes them they both have thesame basic molecular unit a basic sugarunit called glucose and we're going towatch how that gets inside the body andum what happens when the way it getsinside doesn't work very well so i wantto introduce you to influenceinsulin is a whole room monitor picturein elementary schoolok we have a bunch of little kidsrunning around the glucose that's thebasic unit of carbohydrate you've eatena bite of pizza bowl of pasta some candyor some potato whatever it is and to getglucose inside a muscle cell blood cellother cells in your bodyit can't just walk right in it needsinsulin to knock on the receptor of thecell and say hey I got I got some kidsthat need to get into this room so theycan do the job such as providing fuelfor that that cell and if your insulinand receptor are working well the door here’s the insulin knocking glucose getsin and it gets to do its job for peoplewho have healthy blood sugar controlthis is what's going on and if we lookat if we look at time zero you eat ameal we see your blood sugar levelsstarting out in a fasted state below ahundred it rises in response to eatingthe insulin is ushering glucose into thecells. Fair enough?  Does that makes sense?ok alright so now what happens tosomeone who the insulin is pounding onthe door and the receptor doesn't hearit it doesn't work very well it's notsensitive to insulin it's not hearingthe knock variety of reasons we'll talkabout diet genetics other lifestylefactors so with the receptor notresponding the pancreas who'sresponsible organ to release insulingets the signal hey we still have a lotof glucose a lot of these kids out inthe hallway there they're going to betrouble if we don't get them in the celland so insulin's desperately working atit the cells actually on the insidethink they're starvingthey're not getting the energy they'resupposed to they're telling the brainhey eat morein the meantime you have all these kidsrunning around in your hallways which isnot good rightany of you former teachers or currentteachers or parents or you just knowthis is not going to be good right they'reroaming aroundso eventually with the pancreas strainingand there are lots of steps i'm skippingbut eventually the glucose gets in butwe have blood sugar level that's up wehave a lot of kids running in thehallway so there is our normal bloodsugar curvehere's our someone who is insulinresistant and it developed totechnically being type two diabeticand they have a higher fasting bloodsugar level more kids are running in thehallways and then when they eat it goesup and it doesn't come back down towhere it should so you think oh so what so Ihave a lot of kids running around in myhallwayreally let's think about it what happensif you had a bunch of children pleasantlittle well-behaved children in thehallways your blood vessels what do youthink would happen but with that they'rein large vessels and small what wouldkids do an unsupervised they get unrulyso that excess glucose is problematicthey're going to have a good timethey're gonna rip the wallpaperspray-paint they're going to damage yourblood vessels the excess glucose is veryseriousthat's why people with type 1 or type 2diabetes want to be in good blood sugarcontrol because this excess glucoseleads to cardiovascular disease we knowit causes inflammation a word we hearabout just things think of thingsirritated just not being in the statethat they calm state that they should bein glucose as well as many other factorsrelate to that just threw in one thingpeople start to lose blood vesselfunction may lose vision they losecirculation and limbs and we know whatbad things can happen but we also knowthings go on and blood vessels up inyour brain so that's important type 2diabetes insulin resistant precursortype 2 diabetes is very commonit's happening in teenagers and 20-yearolds thirty-year-olds 40-50 it's notinevitable you cando something about it and there's lotsthats related so i just want to show youa Venn diagram here is type 2 diabetes alot of the symptoms don't worry too muchabout the names but i just want to pointout that oftentimes people are obesethey have excess body fat as wementioned high blood sugar levels thatif we measured there's a way that youcan get different fluid levels or bloodlevels or markers of inflammationshowing there's a lot of irritation inyour blood vessels inflammatory markerswe could also look for signs ofoxidative stress i know that soundsfancywe're going to talk about antioxidantsand get a better understanding of thoseso just hold the thought like what theheck is thatthink of little fires that somebody'ssetting in the carpet or in your booksare just ruining things we we don't wantthat to happen we know that with theimpaired insulin signaling there's justissues low levels of an antioxidantvitamin C well let's see what we see inalzheimer's disease we have somecharacteristic proteins that change andbuild up and neuron loss on those otherends but when we put the two together wesee a lot of similarity and if we wantto approach doing something aboutcognitive decline and development ofdimensionality dimers we need to dosomething about type 2 diabetes becauseif a person in their forties is showingmarginally elevated levels of bloodsugar fasted roof in ten years maybehigher and twenty you know we go on andwe'll see that person may be in theirseventies would develop dementia andpotentially you know that's the theexperts that would define whether it wasearly or not but insulin resistance thatinfluence not being heard as itsknocking so many factorsI'm just spewing out son of course genesplay a role but it depends what diet ueyes excess carbon consumption but thereare many other factors good things thatyou might be missing in your diet havingchronic illness in inflammation is thatfunny word just again think of thingsbeing irritatedin your body that we can do things withour diet to con that different types offats different vegetables items in yourdiet i know we want to look tosupplements but I want to urge yourfirst let's talk about diet exercise wedon't give exercise enough attentionwhen it comes to this metabolic disorderright exercise actually your body needsless insulin if you exercise routinelyif you go on walks most days of the weekthat last 30 to 45 minutesyour body's basically the cells willuptake the glucose little kids get inthe classroom with less insulin onboardsensitivity is improved you can actuallyits early stages of insulin resistancetype 2 diabetes do something about itok so those are just some of the thingslet's now start talking about the rightI gotta get there okay and we're herewhat comes to mind when you somebodytalks about a healthy heart healthy dietthere's a plant-based diet so eating alot of vegetables great anything thisplan Mediterranean diet that's gotten alot of pressI think that's great that you mentionedthat Mediterranean diet bingoI is one that we know over we havedecades of research showing that peoplethrough observational studies whogenerally eat more plant-based theyinclude seafood i'm gonna show more andand talk more so it's kind of a nicewinter but it's just showing you thatyou know on the top of the pyramid wehave meats and suites and we're notgoing to eat a lot of those veryinfrequently sorryand then as we move down you have morefrequent consumption you get olive oiland nuts and fruits and veggies and weknow that observational studies were notputting people on these diets but sayinghey you've lived 10 20 years this groupof people has not been eating this thisway and we see differences in type 2diabetes risk lower with this diet lowerrisk of heart disease and guess whatlower risk of dementia and Alzheimer'sso there's there's quite a bit to itso pretty food right does it lookdelicious to other than the raw fishok so these are just a few of the foodsfrom the Mediterranean diet and anotherhealth boosting diet called the dashdietDietary Approaches to stop hypertensionand this diet is also plant-based itdoes include some meat but many servingsof fruits and vegetables both of thesediet plans include a decent amount offruit and vegetables and a variety ofresearchers over the past handful ofyearsnot as many years as we've known aboutMediterranean diet and and the DASH diethave come up with the mind diet and Ijust so fortunate where the mindinstitute with this diet you know itjust works out well it's a Mediterraneandash intervention for neurodegenerativedelay so this is pulling from theresearch studies what particular foodsshowed the best correlation withdecrease in dementia risk and othermarkers for onset of Alzheimer's ratherthan oh it's mediterranean diet that'sway to go actually some of the researchshowed really no fruit shows much in theway of positive effects except berriesjust so far this is where where theresearch is so that's that's interestingso what I want to do is talk about themine dietwe're going to learn about it we'regoing to start seeing how we can eatthose foods i'll show you a menu planand you ready for itso this is a diet that what are we afterwe're going to lower our likelihood ofdeveloping or curbing insulin resistancetype 2 diabetes going to be good foryour heart and good for your brainok so let's go what's on the mind diethaving whole grains now I don't meaneating wheat bread what I mean is eatingwheat berries eating these whole grainsthat you go to most grocery stores willsell bags faro brown rice black ricewild rice that's what I'd like you to dothe final emailgrains even though their wheat bread andit says a hundred percent we they getinto your bloodstream rather quickly andwe know that there's evidence that adiet that has many foods that lead toquick release of those little studentsin your blood vessels may lead toinsulin resistance and susceptiblepeople down the road now this is notdifficult and maybe some of you aredoing this eat at least one dark leafygreen salad or steamed veggie a day Iknow something I already do thisgood good maybe when you're alreadyhelping yourself and at least one othercolorful vegetable that dayhey that's when we'll talk about whythose things berries at least twice aweek and frozen is as good as fresh okdon't worry about there're no blueberriesin season it's not a big deal you justget frozen they're just as goodwe'll talk about why they're beneficialat least 1 1-ounce serving of nuts per dayso we're looking at things like walnutsand almonds and pistachios notchocolate-covered macadamia nut i'll geti'll get to chocolate in a little whilebut not quite for peanut brittle beanshow many of you are doing this at leastevery other daythis is the biggie I find a lot ofpeople are doing anybody doing that arewe just silent taking notes and blackmeans good only in the wintertimeokay well that's a good use of them willtalk about how to do it but can you putbeans out of a can on a salad that'seasy enough and it counts goodok alright poultry at least twice a weekokay I know you're all gonna clap onthis one but it's one, one 5-ounce glassand you cannot save them for friday andhave seven doesn't work i always havetwo other college students that when wetalk about what's moderate drinking itstill hasn't sunk in case but if youdon't enjoy wine you can drinkpomegranate juice or dark grape juicenot sweetened so those still count theyhave the compounds fish at least once aweek preferably twice will talk aboutthe benefits of that ok hear comethe limits are you ready I'll go throughthem in detail you have to limit to onsaturated fats choose olive oil insteadof margarine or butter so that meansother saturated fats so for meats thathave better high like beef that arehigh in saturated fat we're going to eatnot very much of that cheese yes you'reseeing the word cheesesorry let's all morning ok we have to gothat fried food will discuss about howmy theory on how we can work with thecheese limit but we're trying to watchthe type of fact that you're eatingok the type of fat and then finally forsome people they have something and lessthan five times the weekokay some people do it twice a daywhat is this too little no it's a lotwell for a lot of people it is i look atfood logs all all day long and agreethey're younger people but theysomething sweet at every meal and itmight be their entire meal and theydrinksthis includes sweetened beverages andeverything so it's basically limitingyou to less than the 50 grams of addedsugar that's a daily value that nobodycomes close to that I see so that wouldbe no sweetened yogurt things like thatokay so some of the research there aredifferent people who have investigateddiet and cognitive decline but uh dr.Morris at the time from Rush Universitylooked at observationally at age 58 to98 year oldsfrom anywhere from two to ten yearsaverage close to five years and theyfollowed one of these three diets andwhat they were interested is not forcingthem to eat some but just theyconstantly questioned them about howthey were following theireating style to keep track of thedifferent types of foods so they werecategorized as following theMediterranean which has much more fruitwhich is different it's somewhatdifferent than the mind diet same withdash diet a lot more vegetables than whatthis is prescribing and they also did avariety of different cognitiveassessments over the time period thatthey followed them and what's importantto notice all three diets worked if theyfollowed them really well all threediets over the time span they were studyinga fifty percent or so risk reduction indeveloping Alzheimer's in that age groupso it's positive but what only the minddiet resulted in which it emphasizecertain foods like you're going to eatfruit you're going to eat berries I'm not sayingdon't eat a banana but that was whatthey emphasize so that even if theymodestly followed it they weren't thegreatest at following it so they theywere on it but they slipped up like alot of us probably would they still hada risk-reduction people who follow theMediterranean diet and the DASH dietthat were kind of following it no riskreduction so it's kinda nice that theyweren't they were observing the outcomeon this rather than making them follow acertain plan so let's go through thegroups and talk about what's so greatabout them and green leafy vegetableskind of ways that you can can eat themand maybe you can share your waysthis is really where we gotta start ongreen leafy vegetables we live in aspectacular state that we have farmersmarkets galore you can get green leafyvegetables here year-round you can eatit raw or steam steaming actually whenyou have them cook for maybe betterbioavailability uptake of yourintestinal tract by some of the specialcompoundso what's so special about green leafyvegetables and I have pictured here bokchoy broccoli collard greens broccolirab and what are some of your favoritegreen leafy vegetables kale spinach whatwas yours spinach that's good onechard does turnip greens very goodarugula just anybodykinda go is it disgusting to anybodyover you guys are just great i'm sothrilled students to go green leafyvegetables does a skittle countwhy does fine roasting there may be somelost high-heat cooking some loss of someof these protective con I'd mix it up ido different things different differentdays these green leafy vegetables arerich in antioxidants what the heck doesthat mean anybody mystified by that wordyou're not you just say ok I'm justgoing to believe whatever it means rightwell ok it's it means something veryspecifically inside of you and what whatgoes on so vitamin C is an antioxidantit's a protector vitamin E as anelephant is an antioxidant all addressagain but compounds in green leafyvegetables help improve blood flowathletes actually grind up spinach andturnip greens and drink it or take adehydrated form to help theirperformance a lot of athletes yeah zucchini'sgood toothat's a great one ok let's look at whatantioxidants are and i'm only going topick three right herevitamin C beta carotene on the right andvitamin E if there was a fire that brokeout here just somebody was playingaround with matches in the back one ofthose glucose kids that got in you'dprobably run for a fire extinguisherright because if a fire happened and welet oh no big dealit could what it could burn that's goodgoodwe're on a good start it could spreadand we don't want that damage to goelsewherejust put it out well think of your yourbody every single cell is a busy kitchengot a lot of stuff so it's a busycommercial kitchen we have a pizza ovenand if we were able with this dataprojector it says mitochondria that'sthe little pizza oven inside yourselfthat oxidizes breaks apart carbohydratesand fats for energy we gotta shove themin that pizza oven and outcomes caloriesthat were able to use the cytoplasm thereal watery part of our cell is anothercooking station and other reactionshappen there as well as this cookstation and stir-fry sort of quasi welike fat soluble things near we have afat-soluble antioxidant called betacarotene so if any fire broke out if itbroke out in the pizza oven we wouldn'twant to damage the rest of the cell sowe need to have specific dietaryantioxidants to help put out the fire soI mentioned three very traditional onesthat you hear about rightwe hear about vitamin E you hear aboutvitamin C and beta-carotene so there'sour fire we don't want it to spread thatantioxidant stationed in the cytoplasmwater-soluble vitamin C there it is it'sgoing to put out the molecular oxidativedamage that could cause other problemsin your cell and ultimately bloodvessels in your brain and elsewherethis is just three there are hundreds inyour diet if you eat green leafyvegetables berries other items in yourdiet so don't just think of a vitamin Cpill oh I'm covered, i take thisvitamin c pillsabsolutely not you have hundreds that'swhy a bar a pill nutrition supplement isis so inadequate relative to what realfood provides so I'm just going back justbecause i want you to see these greenleafy vegetables they're beautifulwe can't even begin to count all thedifferent compounds that are in thesegreen leafy vegetables they're all greenyou might think that's boring but if itook the chlorophyll out you would seein a raceof yellows and oranges and reds becausethe chlorophyll is what we see greentake that pigment out we see red andyellow and orange of the different 400different carotenoids whichbeta-carotene is just one of them thatcolor fruits and vegetables so there'slots to have just in that one so iwanted to spend some time on that nowyou need to have another serving ofcolored vegetables at least one per daywhat's so great about these we have theword colored in colors what do you thinkwhy would you want to eat coloredvegetableslet's just stick with broccoli that goesthat covers in both groups absolutelygood answer so I see the purple onionthe red pepper all those color compoundsof which there are scads of them serve asantioxidants think of where the tomatois growing we just finished tomatoseason here in in Yolo areayeah they're just delicious that tomatois baking out in the Sun do you think ithas some some environmental issues itsfacing absolutely and so it hasprotectors in its skin and in its fleshwe eat that tomato we get some of those samecompounds in us that's what it's allabout that's why you want that varietynuts look at the collar you probablydon't think not so boring they're notboringthey have lots and especially when youget the skin on i'm not suggesting youeat a hazelnut shell that would berather dangerous but the variety iswonderful so there isn't one best nutdon't don't think that you have topursue walnuts or whatever the news issaying todayokay sorry about that the nutritionworld always likes to jump on things butthey contain essential fats which we'lltalk about some in a moment andphytonutrients that's another word thatwe can put as an umbrella term for theantioxidants they may have anti-canceraction they may help blood vesselsvessels in your brain and etc so lots ofwonderful things there and this is thefruit that's recommended berrieswhat do you see color-wise blue redpurple deep rich anthocyanidins theseI just put a berry in your mouth anddon't talk about what's in them otherthan they're great for you and we knowthat we call blueberry a superfruit rightor a superfood all fruits and vegetables aregreatthere's not one that ranks higher thananother it's just enjoy them andremember fresh as good as frozen you'restriving for a cupok so most most days you want to begetting it if this is the minimum twicea week so if you enjoy them put them onyour oatmeal put them in your smoothiehave as a snackyes dried blueberries have some of thesecompounds but some are lost in thedrying process question yespomegranates and grapes do they go morein the category with wine in thatthere's a different set of flavonolsthat have that benefit but they stillcount and it's pomegranate time rightyou can put those seeds in your salad sothis is just a wealth of differentantioxidants beans what are we doingwith beans people this needs to beconsumed every other day not seasonallyyou can eat them cold you can eat inroom temperature you can eat them insoup you can put them in a burrito justnot a lotta cheese sorrylentils very good at super good we havesome some pictures of them up there soyou make lentil soup good dealthat's great um antioxidants in thecolorful beans and we're looking a cupserving so we have fiber now I'm notable timewise and probably gonna go overI there's a lot to be said that we'restill learning lots to learn about howfoods that we eat impact are bacterialprofile the microbiome and whatcompounds those bacteria make how theyaffect other cells in the body andultimately might affect brain healthdon't have enough information to saythat yet but you can't go wrong withgetting real food in your diet that'sgood source of different types of offiber whole grains now I this is a badpicture and I want to ask you why is ita bad picture of whole grains we havesome white bread we have pasta that'sthat's plain but there are some gooditems there so I want you to always lookfor and see if you can go to the storeand buy something on that's in the wholegrain form like brown rice or black ricewhich those two they're both great foryou they have different color compoundstheir multigrain packages you can getwhat your goal is the less process thebetter and then you say oh gosh but ittakes an hour to cook up faro or someother whole grain cook it up once for theweek and then use it have steel cut oatsin the morning all different types ofwhole grains and so we're looking againat fiber vitamin E antioxidants I couldbe giving a discussion on heart diseaseand we really bring up these same itemsok seafood this was a twice-a-week basedon research the mind diet ultimately saidat least once a week or serving beingthree to four ounces there are someseafood that are higher in what we'relooking for and that is omega-3 fatswhich I'm going to spend a little bit oftime talking about i'm just going toguess you've heard about omega-3 fatsprobably more so in relationship toheart health questionnot my best friendI think he makes people panic is this mything I'd what I take into the questionhas to do with on contaminants andseafood is I stay away from not what irecommend people to stay away fromcertain fish swordfish the bigger thefish the more medium fish ate themedium fish eat little fish and so thereis a concentration of heavy metals inthat giant fish so yellowfin tunaswordfish shark hopefully you're noteating sharkok so eating wild caught salmon there'ssome ethical issues some people don'twant to consume something that isn'tsustainable but generally smaller fishare great and not to worryok people go not serve bigger thingsokayvitamin b12 don't want us to forgetabout that their reasons why this is nota vegan diet has anybody noticed that wedo include animal products in this solet's look at what Omega threes on theirvery liquidy at room temperature wheredo fish live in cold water ultimatelyvery cold water so they need to haveliquid fats so that their body is supplein the water if their bodies were madeof saturated fat solid they would bestiff as a board in the water and thatjust wouldn't work even if their bodieswere made of monounsaturated fats oliveoil you ever put olive oil in therefrigerator and what does it do itharden so they can have monounsaturatedfat heart-healthy yeah but they needreally liquidy fat so and so if you lookat whale blubber seal blubber same thingit is a major component in the cellmembrane and other portions of braincells in fact specific will you couldlook specifically at higher levels ofcertain Omega threes in various portionsof the brain we know that they makecellular mediatorsthat help improve brain function andthat they can help calm some of theinflammation that's going down going onespecially as neurons age and cell deathoccurs fact there was just a study outtoday looking at omega-3 fed to aanimal model for Alzheimer's and lookingat cleanup of waste products that occurin an aging mouse model to mimicAlzheimer's disease and the benefits ofthis fat in the diet now early humansused to get a lot of Omega threes intheir diet we have such change our foodsupply consuming less fish less wildanimals some of the free-range itemsthat you pick that are raised humanelymay have slightly more organic meats andmilk may have slightly more of adifferent form of Omega threes but stillhave them something to think aboutthey are a lot more expensive but weknow that seafood works i thought i'dshow roasted turkey because we're closeto the time on poultry this is twice aweeklean protein source it's a source ofvitamin b12 so b12 again so that was inseafood that was in on poultry so thoseare our main protein sources using allof these and olive oilthat's your fat to cook in why becauseit's got heart healthy and now we'lljust say brain healthy fats in terms ofwe know what causes less inflammationand see the greenish color we have someolive particles those plant compoundsare in the olive oil helping out therered wine I know you're waiting for thison but i wanted to remind you of theserving size of that and if you don'tenjoy alcoholic wine red wine that youcould go with the red juices that arenot sweetened like very tart pomegranatejuice cranberry juice or just non-sweetand grape red grape juice would work andagain we have these color compoundsresveratrol there are many others thatare in these so let's look at what wehave to limit that's the picture oflarge if you've ever gone to the storeand buy that we could melt that down andfry somethingit butter so we have to limit that toless than 1 tablespoon per day but thinkabout all the places it is and otherfoods bio I never eat that stuff right Idon't eat lard well look at the labelyou might be you might be consumingvegetable shortening and this includestrans fats which should be out of ourfood supply in the next year or two orthree on and so this also includesanimal fats that we would get in beef soit is rather restrictive so this doesmean shifting those types of solid fatspromote inflammation irritation and theystress the blood vessels and the cellsin the body for oxidative stressdamaging them this is a toughy oneserving is one ounceoh yeah you don't give up your butteryou can have more I like that thought Idon't know I don't know if you could dothat it's rich in saturated fatI I don't want to believe this meaning Idon't think all the researches intoreally put this out but let's go buy itokay i think it is important to honorthe type of fat that's in it but I thinkit's also important to talk about howwe're going to cope with this wellharder cheese's are better and what youcan do is make it look bigger than it iswe could just deceive ourselves so youcan use grated hard cheese twice a weeka half an ounce or maybe you can get itdown to a third of an ounce justsprinkled on your pasta the cheese andthere it is ok we might have toimprovise there but that's the goal andit is because of the type of fatalright fried foods for a lot of peopleyou don't eat this anymore but it isvery common fast food is super common interms of the general population so ifyou have an opportunity to positivelyinfluence someone to get them to notconsume as much our goal is to limit toless than one serving per weekyou know you go out for dinner you ohyes y'all have some of your fries butyou wouldn't have ordered them but nowyou're eating them so it's it it creepsin it really does and that's again thetype of fat that promotes oxidativestress and inflammation inside bloodvessels in your brainalrightrefined sugars and that can be in foodsthat are obvious we can have refinedcarbohydrates back in the cinnamon rollin the muffin and the pizza we want tolower that intake to less than fivetimes per week but all i can do that ohno it's hard it's hard if you write downwhat you eat nice actually have peopledo now students I see student-athletes allthe time I have them take pictures of whatthey eat and email it to me it'sfascinating because when they send metheir log like wait a minute you saidyou drank milk it really was chocolatemilk and yeah you didn't put this itemyou know they just you forget or youknow the picture doesn't liehopefully there that's what they'reconsuming so that's something we we knowthese refined carbohydrates may lead toinsulin resistance and type 2 diabetesin excessive amounts so this is a bigshift for a lot of people now this isI'm throwing this in because what aboutthis doesn't mean to mewe haven't mentioned it i think it'simportant to bring up and right now theresearch is saying that well maybe acouple of cups may help brain healthmaybe not so i can't really saydefinitively the research keeps comingup that eating let slightly under anounce of chocolate it depends on thetype of chocolate and it isn't just darkit has to be chocolate that's that theway they process the cocoa powder thethat it isn't exposed to alkalineconditions to save those wonderfulantioxidant flavonols that havebeneficial effects so we're holding onthat so I'm saying to myself I'm goingto continue with those parts my dietquestionwell you look at the label on cocoapowder you can do that and certainlythere are some companies that have beengood at promoting that that's what theydo they've modified their processing iwill say I'm gonna Mars has done thatand has sponsored a lot of the researchso that is a brand that you know milk ordark chocolate can have a lot moreflavonols than what you would find inanother brandalright let's put this to work easy mealplan we don't have a lot of foods heredoesn't mean other things can't be therewe want to try to stick to that startsimple just make make a changepick one of the things so let's take alook at i just did this for one dayhere's our breakfast and I didn't putamount because it depends on youractivity level you can have some otherfoods with this berries and steel cutoatsI'm throwing in the Kieffer low-fatKieffer low in saturated fat has livebacteria that's going to add someprotein 11 grams per cup that's my biascoming in not one of the food items butit's not anything in saturated fatok can people eat that for breakfastdid I hear a no okay okay all right howabout lunch bean soup with with veggiesif it's summertime you don't want soupwe could put beans on ourselves sospinach salad which lots of people eatolive oil on top pick a nut it couldbe hazelnuts but we got through walnutson it can be anything iced green tea we knowthe green tea has a variety of differentcatechins are another group ofantioxidantsI'm just throwing in a little flair soit's not that boring grilled salmonthere's our fish serving steamedasparagus wild rice with always have alittle bit more nuts because they dohave a lot of great compounds and I didput an amount for wine because I wantedyou to put a cap on it it's five ouncesokay with your meal would be preferredfor absorption of those compounds so Ihope that seems doable and as I'mlooking at the time up there i'm goingto go through supplements i want you tothink about this is not like i have tofollow a plant this is a lifestylewe're gonna make adjustments get therewhen we can one step at a timedon't beat yourself up what would be asidestep you would start with if you'renot even close to eating this wayadd more vegetables and what kind ofvegetables green leafy vegetables godown that produce aisle uh-huh yeahabsolutelyyeah add these items and then of courseflared updepends yeah you could do that soobviously you can use your creativity soif you say I eat like this and I'm 75years old and I can't find my keysall i can say is well gosh I'm glad youeat that way i don't mean that badly iswe don't know what would have happenedif you didn't eat this way so it's all Iwant to put forward is that you knowit's never any age start with this anyage didn't make your changes we want toimprove our heart health vascular healthand so onlet's just finish up with somesupplements should you supplement withomega-3 that's something certainly totalk to her a health provider with butthere are two major omega-3 DHA and epaepa they actually have slightlydifferent impact on brain cells arelearning more about dhas more aggressiverole in perhaps slowing decline ofloss of cognitive abilities EPAhaving more of a role with mooddisordersI and the question is for a lot ofpeople are you going to eat routinelyseafood and as sources or omega-3enriched eggs are some of the few otherways that you can get itthis was just out this month a year-longstudy randomized with placebo controlthey either got 2,000 milligrams of DHAtwo grams that's a lot that isn'tsomething that's in most pills and it'sjust that some just that omega-3 usuallyits a mix thrown in with some other fatsor they were given two grams 2,000milligrams of an omega-6 fats corn oilpredominantly omega-6 they measuredifferent i don't know why thatdisappeared but they measure differentcognitive using an IQ test differentparameters there and they looked at thevolume of the hippocampus and they foundin a year's timethis is a very compelling story got alot of press that the DHAsupplementation significantly improvedcognitive function now before you all gorush out and get some it's veryexpensive i want you to discuss withyour healthcare provider they're bloodthinningfacts of omega-3 fats and there's moreto the storywe've talked about a big array of foodsof a lifestyleplease don't look at one pill as beingthe make-or-break for you i know youwant to do things that will improve yourhelp i know that we all do or for aloved one so we know that is importantbut this is just part of the picturevitamin D you'll notice some of thesefoods were part of the plan cheese outdairy products not given a lot ofprominence in the mind plan but we knowthat as a person ages vitamin D statusis an issue for a variety of reasonsits more common as we get older becausewe lose our ability to manufacture itfrom exposure to sunlight or liverkidney functions which are two organsinvolved in the conversion of simplecholesterol to active form of vitamin d3we're just not as good on and what arewe doing mostly as we age probablyspending more time indoors probablyprotecting our skin with some blockingand clothes so we generally see thisdecline we know that with smallercalorie intake are basal metabolic ratehow many calories we need to existdeclines every literally every day butit's two to three percent per decade soif you look at what you ate at 20 we allknow we can't eat that way anymore soit's going to decline about 3% by thetime you're 30 do the math 30 to 40 4550 50 so we have to get by on fewercalories or else game on a lot of extraweight that we don't want so it's hardto cram everything in this low calorieintake vitamin D deficiency is a bigrisk we know it is connected withcognitive decline it's common andelderly people with dementia what iwould do is review that with yourhealthcare professional to see if it'sappropriate people argue on what is thelow-level latest is below 50 nanomolesper liter as being insufficient thereare a lot of physicians who look atbeing below 20 is insufficient so pleasereview that withsomeone who maybe is more up-to-datealright vitamin b12 and folate folatewas in the what the quizyeah you need when you're pregnant butyou need all the time the green leafyvegetables and b12 was in fish poultryso what this is a diet that supplies b12and folate if you're eating a vegan dietyou have to go to a supplemental sourcefor B 12 it's not found in plantproducts so that's why this mind diet isanimal-based what's the story behind b12and folate for brain healththere's quite a bit we know that'simportant in a number of different waysincluding a compound that forms as aresult of protein metabolism calledhomocysteine it's not uncommon thatpeople have a poor intake as we getolder their problems with b12 status andits associated lack of intake as well asdeclining levels due to aging isassociated with cognitive decline thesupplement studies don't pan out thatwell some of them show a positive effectsome of them show negative your takeawayfrom this is not that were mixed up allthe time but that instead there's maybesome synergy with what's in food andother foods that we don't understand yetthat when you eat unprocessed greenleafy vegetables and the wonderfulseafood and you have some whole-grainthat there are things going on so that'swhy i believe in food questionsupplements that's my approach believein food question supplement alright lastthing memory supplements i know icouldn't get out the door with bringingthese upright you want to hear about himI don't really have a lot of positivethings to say about them others headother than you really should review thiswith your healthcare provider there aremany side effects chinese club mossinterferes with an Alzheimer's drugthat's that's taken the latest i readabout it i'm not an expert on these Idon't want to be it's too crazy youstart messing with things like this myfeeling is you're taking it out of thethe food the we know simply vitamin Eyou start taking a lot of this youactually run into oxidative damagethey've stopped clinical trials it's nothelpful not helpful for heart healthwhere we getting the vitamin E some fishbut the nuts and the whole grains stickto food now is there anything wrong withthe multivitamin not that fills in thegaps because you have a lower calorieintake maybe but please don't rely onthis as a fixginkgo biloba side effect anybody knowpretty serious blood thinning and youmight be on the medications that are forthat you don't mention it to somebodyrun into some problems very seriousproblems so hopefully you got yourselfaround this mine diet and feel like Ican do this I can do some of the stuff Ican grow with this never too old tostart you I'd say grab a young personand get them going on it and let themknow about influence resistance and type2 diabetes where our population isheading in a not-very-good direction wedon't curve that so i will takequestions but ok the question is donightshade family vegetables likeeggplant and tomatoes cause inflammationif you ate a bushel of them I would beconcerned if you sliced tomatoes and putthem in your salad you enjoy someeggplant is part of a vegetable sautéabsolutely notokI'll repeat itI'll repeat itok are any nuts okay to eat and shouldyou leave the skin on the shells shouldcome off we establish that leave theskin on and any nuts are ok walnuts arehigher in a type of omega-3 that'sdifferent and fish oil it's notconverted to the same as readily to thesame but it is still a beneficialhealthy fat essential fat to have in thedietok ok i know this can of worms but canyou comment on GMOs and organic vs notokaythe question is about GMOs versusorganic and non-organic GMO huge can ofworms coming from a research institutewhere we do GMO research I believethey're safeI say stop fussing about that stopputting our energy into that and try toget kids to eat healthfully and exerciseteenagers to eat healthfully andexercise and organic and sustainablegrowth i believe in that if we canimprove and me and all of us if we canafford and bring down the prices ofthese things and look two ways to growthem sustainably there are some slightdifferences in nutritional value oforganic vs conventionally grown it's notenough to say okay I won't need anyvegetables unless i get organicabsolutely not eat any kind you can getor fruit or grains question dairyI'm going to add to that question dairyand can you eat dairy is part of themind I or what do I think about it it'snot a it's not a standout that therecommendation is to eat low-fatpreferably nonfat dairy and my emphasisis getting cultured dairy productsfermented dairy products that are verylow in lactose by the way if if lactosethe milk sugar bothers youit's not a focus in the mind diet it ispart of the Mediterranean diet and dashdiet not excessive amounts but havingthat is the source of calcium goodquality protein bitethen b12 makes sense but not goingoverboard if you're saying oh greatI'll have ice cream that's my dairy weknow that's not for full fat cheese thecreek where you going to go have someice cream glass of milk skim milk fatfree milkyes I i noticed that avocados weremissing in your slides and can you justtouch on how you feel avocados to beused new dietok avocados how many like avocados lovethem they're great and they belongit's just they were emphasizing olivesat the monounsaturated fat one avocado320 calories most of them coming fromfat most of it monounsaturated perfectlygreat the green actually is wonderfulstuff it's also some other antioxidantsnow we have to think about though that's320 calories you would use it to topyour salad maybe I to put it over a fishyou know that you've grilled somethinglike that it's not sitting down to asmany as you want kind of obvious thingsbut guacamoleI'll stop there that's good stuff ohwait we got something over so if anindividual's already been diagnosed withdementia is this diet helpful withreducing or reversing diagnosisok the question is is eating the minddiet helpful for people who haven't beendiagnosed with dementiaabsolutely it's a diet that promotesvascular health lowers read the issueswith insulin sensitivity resistance andtype 2 diabetes and we know that thosethings proceed dementia so what one ofthe studies was showing is even fiftyeight year olds who when you going toget into your sixties and some of thosepeople were followed for 10 years thatthey started showing signs in that agegroup people show signs of cognitivedeclinethey were fine in their fifties ordidn't notice any differences so i wouldencourage people to include those foodsin their diet all people that are ableto eat themok there she's going with the mic soI'm not in charge my questions are theraw fish like sashimi the omega-3 isrich in salmon you look you anythinghave any comment regarding the rockfishI the omega-3 is which one is the easyto absorb for the bodyok the question is if you eat raw fishdo you absorb the Omega threes from theraw fish as well as you would from cookfish and the answer is yes they're bothboth the same the concern with raw fishis that they're potentially can be foodsafety issues and for some people withcompromised immune systems or who arepregnant should avoid processed food sothat's really the caution tape a greatquestion she's a microphoneI'm it does brown rice pasta does itraise your glue close the same as like aregular pasta you know how they can lastout of it doesok what I'm just acknowledging yourwhole afternoon while looking out ok sowhat what she's asking is when you eatfoodhow quickly do those students run out inthe hallwayhow quickly does your blood sugar risethat's called glycemic index and morecorrectly glycemic load it's a way tomeasure how much carbohydrate is in thefood and you might think that anythingthat's whole wheat has a low glycemicindex not truewheat bread is the same as white breadwhy because the particles them finelymilled grain is as easily digested aswhite bread and it gets out into yourbloodstream so what we try to do is itwould be best to eat the brown rice inthat whole form it is finely milled Idon't know the particular glycemic indexfor rice pasta versus chickpea pastaversus on plain pastahowever as soon as you start puttingfiber in more fiber in the meal youcooked some of your brown rice pasta andthen you put some steam collard greenswith it and some nuts on top and thenyou have a piece of grilled fish lowersthe glycemic index if you sat down andjust ate that carbohydrate in isolationthat's all you had then you've got to beconcerned about it but not in a mixedmealoksorry if less glucose is good for brainhealthwhat about cutting out carbs almostcompletely like a ketogenic dietok the question is about and maybe someof you have heard about it is theketogenic diet it's cut out carbs gethim below 50 to 75 grams per day you'reprobably saying what does that mean wenormally taken around 300 grams ifyou've ever gone on a high protein lowcarb diet and you've gotten angry islike you can't even imagine you're justmiserable to be around because you justfeel like I just need I need some sweetsi need some something it takes about twoor three weeks to adapt to it it is avery interesting program to follow it isvery difficult for many people it's notreasonable for kids and people someathletes can follow it it may be verybeneficial for people with type 2diabetes there are some pros with it butit is challenging for a lot of peoplewhat i would recommend is based on andthis is getting a little bit morespecific is based on some of yourmedical history and genetic profile itmight be an ideal diet for you for otherpeople it may not be may be unnecessaryand they could just eat healthfully andstill include some carbohydrate this isnot an overly high carbohydrate mealplanI don't know what about the fungusfamily I mean a lot of mushrooms have alot of really good nutrients includingsome that are really good for the brainlike maybe lion's maneI'm what about those ok the question hadto do with eating items from the fungusfamily and there's some evidence aboutlion's mane mushrooms in general havesome interest interesting classicalnutrients like potassium depending onhow they grow the mushrooms it can beone of those sources of vitamin D thatpeople didn't realize that they can getbecause fungi can can make a precursorto active form of vitamin D the researchwith lions mane has been back and forthi wouldn't put your emphasis on ok i eatthat adding it to your diet and enjoyingit as part of your meal that's fine butfocusing on a supplementextract I would question whether that Idon't know the side effects of thatparticular supplement that's always myconcern is when you take things out ofthe context of the food item that it'sin have you lost some of this energythat may have been there and that you'reoverloading your system with thatparticularly bio active compound I Ihave two questions one question is ifyou take like b12 can you end up takingtoo much and causing you know issueswith your body if you're taking it as asupplement and my second question is ifyou if i was told that if I have thyroidI have thyroid disease that I shouldn'teat a lot of spinach and broccoli andall of that what you'd eat instead orare they talking abouttons of it ok I the question first oneis about vitamin b12 are there riskswith taking too much it's awater-soluble vitamin it's unusualthough you can store it in your liver weall generally if we include meat andother animal products in our diet wehave about a two-year supply onvegetarian strict vegans don't have muchthey have to get a supplemental form andunless you're taking a crazy amount myanswer is no it's it's minimal riskthough if there's a medication thatmight interfere with a high intake ofb12 you always have to check with thatand that gets down to going to a skilledhealthcare professional pharmacistsomebody's knowledgeable in drugnutrient interaction as far as thethyroid thank you fuckedI far as the green leafy vegetables youwould just have to look at it'sgenerally large amounts and this is oneproved serving per day so it's not atevery meal so you would probably have totitrate thathi hi I'm one thing I didn't hear aboutand spices and herbs like cinnamon maybein your oatmeal and maybe I'm rosemaryand with your poultry could you justtalk a little bit about that placeabsolutely the questions about herbscinnamon for example maybe help forhelpful inmoderating blood sugar rise in withinthat meal you actually have to take alot of cinnamon for it to do that andyou probably wouldn't like your oatmealanymore so that's why people getcapsules my feeling again on this islet's look at other things you can do toto improve your glucose balance in yourbody and insulin action exercise typesof foods that you're eating how muchstress for you under how you to sleepthose factors are very important as wellsaying that you take cinnamonokay that's that's like a drop in abigger bucket of many other things soI'm rows of fresh herbs oh and driedherbs they contain antioxidants andthey're great to have in the mix andthat might help you enjoy beans more ifyou made up a great dish that had somefresh herbs in it that you otherwisewouldn't be so thrilled to eatI've heard that there's a growing bodyof evidence that brain dehydration is acontributing factor to alzheimer's anddementia could you address that pleasewell I'm not being a medicalprofessional in that world i do knowthough that the loss of a water contentof the brain cannot be corrected bybetter hydration certainly l olderpeople as they go through their lateryears may not sense thirst as well andbe as on top of hydration that isanother that's a concern but theshrinking of the brain even though themoisture or water content of the brainis decreased it cannot be corrected bybetter hydration it isn't a matter ofthe hugest drink 10 glasses instead offour you'd be your brain would be prettyyou know the volume you had when youwere 27 not that wayok as a person who does not likevegetables you can you recommendpossibly a cookbook or something becauseI'm go to farmers market and I just likewhat the heck and i have not a clue onhow to prepare these things so can youpossibly recommend a cookbook somethingbecause i do not go to farmers marketsI don't go to produce style sookay will you eat act that's a reallyvery common thing that people eitherhate vegetables or they hate fruithow can you help me will you i alwaysstart with if i gave you a carrot wouldyou eat itok but we start with you at least we'lltake a bite of it and you'll eat thecarrot ok could you slice up that carrotand put it in a bowl of mixed greenshave we cross the lineokay well so you put so you put nuts onit you take some olive oil dressing thisis where you experimenting there arewonderful cook books out there but ihave a feeling that given any complexityyou probably do you like to cookno okay so how about ok how about we goto trader joe's you me we go to TraderJoe's and we pick out one of the saladsand we talk about why that salad is agreat pic and this one that has allthese fried noodles in it it's not agood pic and then there you go that'salready made for you and then you go tothe other I'll words butternut squashalready in a bag and then you lookonline butternut squash recipes you okayi can i can see this in the microwaveand add some seasoning to it that you goand get and you make up mashed butternutsquash or roasted butternut squash withnow Brussels sprouts we just advanced alittle bit online information by goingto on there are several different sitesthat have really simple easy recipes forvegetables okay in fact if you just sayeasy recipe with and you put in thevegetable so i challenge you to buy onevegetable in the produce aisle go onquick look it up see what you might needan onion to go with it and just fiveingredients or lessthere there are a lot of recipes outthere that are doable and that tastesgoodok can I don't know where the microphoneis okcan plant food assistance therestoration of the loss of dopamine canrun that by again can plan to assist inthe loss of dopamine ok you go on set ofParkinson's ok the question has to dowith dietary modification and the levelsof dopamine neurotransmitter thatintegral in that disease and can itoffset itI've seen mixed results so i can't ican't make a recommendation and eventhough my mother had Parkinson's andthat was something we worked on thatdidn't seem to be consistent impactyeah I heard you say that that our sonalso to either a steam or raw vegetablesyeah and I thought I heard you turningdown frying them what if you sauté themquote unquote low heat with fake noloyal which is high in omega threes orsomething like thatall right that is absolutely fine thequestion is sautéing in a small amountof canola or olive oil which are bothmohit is that low heat that's findingwhat I it's the charring the real highheat that isn't desirable and someonehad asked about something like kalechips you know let's make kale tastegoodyeah not all that i have yet i'm notagainst kale chips it's just I seriouslyyou guys should sit my office and listenpeople do eat green leafy vegetables ohyeah I i have a bag of kale chips lookand that is their green leafy vegetableintake so we gotta work on thatyeah so it's a nice snack but it's not astaple uh-huhit can you comment on apple cidervinegar apple cider cider vinegar goesin and out of the media news as being ahelpful way to lose weight to adjust thepH in your body and I hate to break itto you it's really good and saladdressing but it doesn't have thoseeffects on the body but if you enjoymaking it and enjoy the taste greatok okuh-huh i'm just curious if you couldtalk a little bit about eggs eggs andegg coconut oilok let's startcoconut oil coconut oil is the mostsaturated fat out there it has moresaturated fat in its composition thebutterfat does it has no essentiality toit meaning there are no essential fatsand coconut oil as an extract from aplant meaning it has some plantparticles are small amounts ofantioxidants but as it's sad to chooseto cook with not a good ideanot a good idea and a lot of people haveswitched off olive oil onto coconut oilis a misnomer it's a paste it's a solidfat so I would unless you really likethe taste and you want to make some cakefrosting out of it which is your youknow I just wouldn't eggs are in ourgreat foods they're not identified inthe mine plan they are part of theMediterranean dietwe've gotten away from just one a daybecause of the cholesterol becausedietary cholesterol is for most peopleis not an impact on their bloodcholesterolit's a wonderful on food it's one of ourfew sources the yoke of choline which isimportant for brain health so i wouldn'tsay included but like anything else youdon't want to go overboard on it it's anexcellent source of b12 and many othervitaminswhat about all those other fruits outthere especially living in this valleydo they fall into the sugar and sweetscategory or where we did that's a goodquestion do these do other fruits and Iget this a lotoh I better not have an apple it's gotsugar in itwhat we're concerned about is addedsugar added sugar that would go in anobvious thing like a candy bar but addedsugar that would go and catch up thatwould go in your yogurt severalteaspoons in your flavored yogurt that'swhat we're looking at not the naturallyoccurring sugar and fruit so where doother fruits fit in the mine planthey're there but they're not identifiedyou can eat them but they're notidentified as having a specific effecton delaying cognitive decline iultimately in the long run think thatcertain other fruits will be broughtinto the mix as far as being identifiedas having potentially beneficialantioxidants fruitvery good food I do see people though tothe exclusion of vegetables have manypieces of fruit and if ultimately thatshould switch because there are othernutrients and vegetables that you're notgetting in fruitsabsolutely yes yes yeah and then youcould put some berries in it too if youhaven't had many berries that week soabout the heck you said not overboard ona hot like how many per day would be anormal or reason how many eggs yesterdayone egg has about six to seven grams ofprotein 2 eggs and 12 or so and you'relooking at between 15 and 20 grams ofprotein per meal for most people intheir adult years so having two eggs ata meal and that'd be it for the day toget other types of protein sources andvariety in your diet that's reallyimportant i would not and i haveathletes to come in and they literallyeat a dozen eggs and is that a problemit really isn't because that's aninexpensive high-quality protein sourcefor them but I'm not pointing a fingerat you if you came in and had a dozeneggs for breakfast i would say what elseyou eating let's switch out some ofthose eggs that would be more of aconcern i have a question because mycognition is decliningokay um can you go over what you saidabout juicing lowering nutrient contentok you that question is if you juice youhave a juicer so you're going to juicean orange perfect example and you makecreate some orange juice and you grabsome of the pulp and put it in thereyou've left behind a lot of flavonoidsand a lot of really great compounds thatif you had peeled the orange and ate ityou would have gotten and if you thinkabout it if you ate one orange a wholeorange at 60 calories if you drink thejuice from one orange it doesn't seemlike a lot you'll end up drinking moreyou'll want the juice from two orangesto be satisfying we register vol.4fullness rather than so to orangeoranges made intojuice doesn't fill you up as much as oneorange and if I handed you anotherorange whole orange to eat go really eatanother one you'd be stuffed or maybethree it just we have a more difficulttime if we eat we feel fuller with wholefruits rather than juice so that'sanother benefit because remember we needfewer calories as we get olderok how about alcohol aside from directline is that good or bad or indifferentthat's a very good question because ihaven't met a margarita that I don'tlike so on the concern is is thatalcohol in moderation of any alcoholicbeverage for some people is ok for otherpeople it's not it may lead to on peoplewho are prone and may lead to certaincancers but you go bug moderationso what's moderation to alcoholicbeverages or fewer per day for men oneor fewer for women and never going overthat number per day so it's not for onone night three on another it's so iknow i'm making a lot of you peopleduring its not exceeding that when youexceed that amount we do see increasedrisk of cardiovascular disease cognitivedeclineit's damaging and higher amounts and notmuch above what you thought was good seethat got another glass of red wine bigdealwell it ends up being a big dealespecially and we don't know yourgenetics if you're genetically prone myfamily doesn't eat much of like ananimal protein mostly egg and tofu youhaven't mentioned a tonight and in thesupermarket they usually have like adifferent like a soft medium firm andand the difference in the nutritioncontentsok couple questions there so if they'renot eating so they only eat seafood yourparents don't eat seafood well ask themif they can switch support to salmonthat would be one step that would beokay no all right well then ask them toget omega-3 enriched eggs what they dois they feed the hands of egg-layinghens a special feed that they then putthe Omega threes in there yoit doesn't taste like fish it just givesa couple hundred milligrams of omega-3xin yolk and that's great so do that canwe do thatokay now move on to the next one wasabout tofu it's in the beansit's a lego ok so you would just so firmsoft extra-firm whatever no nutritionaldifference except extra firm is higherin protein per ounce than the soft ohit's our last one that was a hint feellike I'm in my oral exams here and readgo ahead had a question about bone brothit's reload them into the oh yeah andI've really assimilated into my dietgreat i wanted to get your feelings okaybone broth which is a broth made withbones in it typically chicken or turkeyyou can make your own you can buy it itactually has a pretty decent source ofprotein of high-quality protein in ittouch a calcium if you are so inclinedyou could put it in when you make soupsyou can use it as a beverage heated upon and that's fine that's great yeah

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