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.
Ok so what I want to start all of us
thinking about is brain health and I
want to take this hour-ish time that I
have and convince you that what you put
in 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. We
have much of our lives. We try to get our
kids to do that so brain food really
is real and it does matter.
I think it's important that we just also
consider what goes on as far as how our
brain ages during gestation,
childhood, adolescence. Just to be able to
wrap ourselves around, just embrace that
we can't stay the same.
We're going to age - it's inevitable. And
through the years, that we may be you
know, as our brain grows and it's close
to adult weight by a young age of six
and we do prune out things in the teen
years (yes their wiring is off if you
were wondering and i'm sure you know all
about that).  And just as we go along
that your peak years (and I just chatted
with two ladies Sarah and Peach - right? Did I get
it right? Okay, yeah. I told her to go into
nutrition - don't you think with the name
peach? I'm thinking it's gonna take it)
That your great years of thinking - of
maximum brain capacity age 22 27. (It's
done. Okay, all right, let's all leave and
go get some fries - not quite)
So what starts to happen as we go
through our adulthood and go into old
age, our brain changes dramatically and
the
question is how fast is it going to
change for all of us. Can we do something
with our diet to make it change. And when
we look at - and I thought I'd show it
this way: number 1: I'm gonna raise my
hand - I never could hula hoop when I was
a kid and I think oh I have this to look
forward to. What?
How many of you are hula hoopers? Did you
get that down? Ok, ok you're very proud of
it.
I just ok that's it for the hips I ok so
this is showing you just as far as I
different fractions of the IQ test that
we are abilities do decline so that's
that's real and I don't want to be
depressing about all the things that go
on and discuss in a lot of detail about
dementia and Alzheimer's not much at all
but we know that what I want to make a
point of is the rates are increasing
dramatically and I know you must know
that one were an aging population but
we're looking at the numbers globally
currently over 35 million tripling by
the year 2050 and what I think is very
important is this change that's happened
recently since 1980 to 2010 by one measure
of Statistics translated through CDC
Centers for Disease Control there's been
a 55 fold increase in age-adjusted death
rate from Alzheimer's 55 fold what's
going on what the heck is going on and a
lot of people want to think it's due to
a toxin in the water contaminants and
food and that's an easy
that's an easy answer we could fix that
really the bigger picture has to do with
our lifestyle and how starting today how
we decide to be for the rest of the
years no matter what age we are so what
I'd like to do is get us to think about
isn't really a food brain aging
connection course I wouldn't be here if
there wasn't so we know there is can we
do something and what we need to think
about to help slow that decline that's
inevitable don't believe that it's not
going to happen though I saw
this maybe some of you saw it truly
fascinating show on super geniuses
albert einstein and I've forgotten past
that point who else was part of the show
but they talked about albert einstein's
brain and how different it was and you
could probably comment much better about
it but you know given those unusual
cases it is inevitable that our brain
will shrink in size neurons will die and
that will have some changes so we'll
talk about on if we can slow aging and
I'm what I'm more interested in is when
we leave this room and you start to
choose foods starting with this
knowledge what are you going to are you
going to keep your brain in mind what do
you what do you keep in mind now when
you make food choices you can answer
convenience cost time are we talking
heart health or anything like this here
no okay am I talking to the wrong crowd
okay well convince you by the end so
we're going to look a little bit at a
meal plan alright so let's think and
this is through research done with
populations over years brain research is
catching up to what we know about heart
health and other organs in the body but
if we look at we know that keeping your
brain active learning things
continuously we know exercise we can
debate on how many minutes most days of
the week that you're doing that but
that's important for blood flow and
brain health getting quality sleep at
night it's very important and this is
again gathered through reams of data
general health and we have the plate of
food just thrown in there and people
talk about eating healthy and
maintaining healthy blood pressure as
well as cholesterol levels but we know
specifically that hypertension that
there may be some connection with
dementia and cognitive decline so it's
important to look at that so
and lastly stress can't be good it'd be
great for the stress free life not in
this day and age and for everybody we
have different reasons about things that
that stress us so that's collectively
maybe in some of the other presentations
you went over some of that ok so there's
what may impact brain aging
let's just take a look at something you
probably know a lot about personally
that you're striving for as we get older
what the leading cause of death in the
US heart attacks heart cardiovascular
disease
ok so if I asked all of you what are
some factors that impact heart health what
would you tell me
hypertension lack of exercise obesity ok
smoking diet ok so there's there's a
theme here we know that exercising most
days of the week week again can debate
on time I may help prevent heart disease
as well as sleeping quality sleep diet
maintaining healthy blood pressure blood
cholesterol we know specifically that
healthy glucose blood levels preventing
type 2 diabetes and insulin resistance
type 1 diabetes is another story
represents roughly five to ten percent
of the people in the US that have
diabetes we're talking about the later
onset not so Layton our population these
days but but that aspect and then stress
so there's there's some overlap right
ok so what's interesting about this is i
want you to think and we aren't going to
go over this is is eating for a healthy
brain really would it surprise you if
it's that much different than eating for
a healthy heart no okay so we're done
no we're going to go through we're going
to go through the stuff but there are
some differences but I want you to think
it's not that mysterious and I know
people want to fix and want to
supplement and want to make it something
magical but it's it is the good thing is
it's simple its you're in control you
can do some things to help yourself
so what I wanted to do before i talk
about the diet i want to learn about
type 2 diabetes to you and insulin
resistance that's what we're going to do
it's sort of a weird term right insulin
resistance what are we really talking
about we're going to go through some
basic sign i think it will be helpful
we know that people with Alzheimer's
and dementia have very similar
characteristics people with type 2
diabetes in fact with type 2 diabetes
your risk for dementia is greatly
increased we see some similarities and
if you're wincing because well i just
got diagnosed with that or i know i have
elevated blood sugar levels
let's get a handle on it you can take
charge you can do some things that will
make a difference for yourself
we know that there are millions of
Americans with type 2 diabetes
unfortunately people not getting
diagnosed forty percent of the people
born right now will develop type 2
diabetes
what does that say about connection with
Alzheimer's and what will see down the
road
dramatic increase in numbers so where
we're headed in the wrong direction on
this so i want to talk about how our
body metabolizes carbohydrates just how
we process them don't worry we're not
going to deep into this but I want you
to have a visual so that when you choose
food it will make sense for what goes on
inside of you
these are how would you categorize these
carbohydrates besides reading the word
unrefined carbohydrates would you say
these are healthy ones we have whole
grains potatoes some green I don't have
to everything that's a healthy
carbohydrates a little bit of fruit down
there and the bananas these are called
unrefined carbohydrates haven't
processed there are some exceptions i
would kick that part out but that was
the picture i could get ok then there
are these ok let's pause for a moment
young okay i know we all like stuff we
all like this stuff but we have you know
pizzas here cinnamon rolls
I can compare those are my absolute
favorite foods i will go to great
lengths to get one so just so you know
it was a hint i'm all these foods
contain some contain added sugar but
refined on grain products there's a
difference there's we're going to
generalize there's a difference away the
body metabolizes them they both have the
same basic molecular unit a basic sugar
unit called glucose and we're going to
watch how that gets inside the body and
um what happens when the way it gets
inside doesn't work very well so i want
to introduce you to influence
insulin is a whole room monitor picture
in elementary school
ok we have a bunch of little kids
running around the glucose that's the
basic unit of carbohydrate you've eaten
a bite of pizza bowl of pasta some candy
or some potato whatever it is and to get
glucose inside a muscle cell blood cell
other cells in your body
it can't just walk right in it needs
insulin to knock on the receptor of the
cell and say hey I got I got some kids
that need to get into this room so they
can do the job such as providing fuel
for that that cell and if your insulin
and receptor are working well the door
here's the insulin knocking glucose gets
in and it gets to do its job for people
who have healthy blood sugar control
this is what's going on and if we look
at if we look at time zero you eat a
meal we see your blood sugar levels
starting out in a fasted state below a
hundred it rises in response to eating
the insulin is ushering glucose into the
cells. Fair enough?  Does that makes sense?
ok alright so now what happens to
someone who the insulin is pounding on
the door and the receptor doesn't hear
it it doesn't work very well it's not
sensitive to insulin it's not hearing
the knock variety of reasons we'll talk
about diet genetics other lifestyle
factors so with the receptor not
responding the pancreas who's
responsible organ to release insulin
gets the signal hey we still have a lot
of glucose a lot of these kids out in
the hallway there they're going to be
trouble if we don't get them in the cell
and so insulin's desperately working at
it the cells actually on the inside
think they're starving
they're not getting the energy they're
supposed to they're telling the brain
hey eat more
in the meantime you have all these kids
running around in your hallways which is
not good right
any of you former teachers or current
teachers or parents or you just know
this is not going to be good right they're
roaming around
so eventually with the pancreas straining
and there are lots of steps i'm skipping
but eventually the glucose gets in but
we have blood sugar level that's up we
have a lot of kids running in the
hallway so there is our normal blood
sugar curve
here's our someone who is insulin
resistant and it developed to
technically being type two diabetic
and they have a higher fasting blood
sugar level more kids are running in the
hallways and then when they eat it goes
up and it doesn't come back down to
where it should so you think oh so what so I
have a lot of kids running around in my
hallway
really let's think about it what happens
if you had a bunch of children pleasant
little well-behaved children in the
hallways your blood vessels what do you
think would happen but with that they're
in large vessels and small what would
kids do an unsupervised they get unruly
so that excess glucose is problematic
they're going to have a good time
they're gonna rip the wallpaper
spray-paint they're going to damage your
blood vessels the excess glucose is very
serious
that's why people with type 1 or type 2
diabetes want to be in good blood sugar
control because this excess glucose
leads to cardiovascular disease we know
it causes inflammation a word we hear
about just things think of things
irritated just not being in the state
that they calm state that they should be
in glucose as well as many other factors
relate to that just threw in one thing
people start to lose blood vessel
function may lose vision they lose
circulation and limbs and we know what
bad things can happen but we also know
things go on and blood vessels up in
your brain so that's important type 2
diabetes insulin resistant precursor
type 2 diabetes is very common
it's happening in teenagers and 20-year
olds thirty-year-olds 40-50 it's not
inevitable you can
do something about it and there's lots
thats related so i just want to show you
a Venn diagram here is type 2 diabetes a
lot of the symptoms don't worry too much
about the names but i just want to point
out that oftentimes people are obese
they have excess body fat as we
mentioned high blood sugar levels that
if we measured there's a way that you
can get different fluid levels or blood
levels or markers of inflammation
showing there's a lot of irritation in
your blood vessels inflammatory markers
we could also look for signs of
oxidative stress i know that sounds
fancy
we're going to talk about antioxidants
and get a better understanding of those
so just hold the thought like what the
heck is that
think of little fires that somebody's
setting in the carpet or in your books
are just ruining things we we don't want
that to happen we know that with the
impaired insulin signaling there's just
issues low levels of an antioxidant
vitamin C well let's see what we see in
alzheimer's disease we have some
characteristic proteins that change and
build up and neuron loss on those other
ends but when we put the two together we
see a lot of similarity and if we want
to approach doing something about
cognitive decline and development of
dimensionality dimers we need to do
something about type 2 diabetes because
if a person in their forties is showing
marginally elevated levels of blood
sugar fasted roof in ten years maybe
higher and twenty you know we go on and
we'll see that person may be in their
seventies would develop dementia and
potentially you know that's the the
experts that would define whether it was
early or not but insulin resistance that
influence not being heard as its
knocking so many factors
I'm just spewing out son of course genes
play a role but it depends what diet ue
yes excess carbon consumption but there
are many other factors good things that
you might be missing in your diet having
chronic illness in inflammation is that
funny word just again think of things
being irritated
in your body that we can do things with
our diet to con that different types of
fats different vegetables items in your
diet i know we want to look to
supplements but I want to urge your
first let's talk about diet exercise we
don't give exercise enough attention
when it comes to this metabolic disorder
right exercise actually your body needs
less insulin if you exercise routinely
if you go on walks most days of the week
that last 30 to 45 minutes
your body's basically the cells will
uptake the glucose little kids get in
the classroom with less insulin onboard
sensitivity is improved you can actually
its early stages of insulin resistance
type 2 diabetes do something about it
ok so those are just some of the things
let's now start talking about the right
I gotta get there okay and we're here
what comes to mind when you somebody
talks about a healthy heart healthy diet
there's a plant-based diet so eating a
lot of vegetables great anything this
plan Mediterranean diet that's gotten a
lot of press
I think that's great that you mentioned
that Mediterranean diet bingo
I is one that we know over we have
decades of research showing that people
through observational studies who
generally eat more plant-based they
include seafood i'm gonna show more and
and talk more so it's kind of a nice
winter but it's just showing you that
you know on the top of the pyramid we
have meats and suites and we're not
going to eat a lot of those very
infrequently sorry
and then as we move down you have more
frequent consumption you get olive oil
and nuts and fruits and veggies and we
know that observational studies were not
putting people on these diets but saying
hey you've lived 10 20 years this group
of people has not been eating this this
way and we see differences in type 2
diabetes risk lower with this diet lower
risk of heart disease and guess what
lower risk of dementia and Alzheimer's
so there's there's quite a bit to it
so pretty food right does it look
delicious to other than the raw fish
ok so these are just a few of the foods
from the Mediterranean diet and another
health boosting diet called the dash
diet
Dietary Approaches to stop hypertension
and this diet is also plant-based it
does include some meat but many servings
of fruits and vegetables both of these
diet plans include a decent amount of
fruit and vegetables and a variety of
researchers over the past handful of
years
not as many years as we've known about
Mediterranean diet and and the DASH diet
have come up with the mind diet and I
just so fortunate where the mind
institute with this diet you know it
just works out well it's a Mediterranean
dash intervention for neurodegenerative
delay so this is pulling from the
research studies what particular foods
showed the best correlation with
decrease in dementia risk and other
markers for onset of Alzheimer's rather
than oh it's mediterranean diet that's
way to go actually some of the research
showed really no fruit shows much in the
way of positive effects except berries
just so far this is where where the
research is so that's that's interesting
so what I want to do is talk about the
mine diet
we're going to learn about it we're
going to start seeing how we can eat
those foods i'll show you a menu plan
and you ready for it
so this is a diet that what are we after
we're going to lower our likelihood of
developing or curbing insulin resistance
type 2 diabetes going to be good for
your heart and good for your brain
ok so let's go what's on the mind diet
having whole grains now I don't mean
eating wheat bread what I mean is eating
wheat berries eating these whole grains
that you go to most grocery stores will
sell bags faro brown rice black rice
wild rice that's what I'd like you to do
the final email
grains even though their wheat bread and
it says a hundred percent we they get
into your bloodstream rather quickly and
we know that there's evidence that a
diet that has many foods that lead to
quick release of those little students
in your blood vessels may lead to
insulin resistance and susceptible
people down the road now this is not
difficult and maybe some of you are
doing this eat at least one dark leafy
green salad or steamed veggie a day I
know something I already do this
good good maybe when you're already
helping yourself and at least one other
colorful vegetable that day
hey that's when we'll talk about why
those things berries at least twice a
week and frozen is as good as fresh ok
don't worry about there're no blueberries
in season it's not a big deal you just
get frozen they're just as good
we'll talk about why they're beneficial
at least 1 1-ounce serving of nuts per day
so we're looking at things like walnuts
and almonds and pistachios not
chocolate-covered macadamia nut i'll get
i'll get to chocolate in a little while
but not quite for peanut brittle beans
how many of you are doing this at least
every other day
this is the biggie I find a lot of
people are doing anybody doing that are
we just silent taking notes and black
means good only in the wintertime
okay well that's a good use of them will
talk about how to do it but can you put
beans out of a can on a salad that's
easy enough and it counts good
ok alright poultry at least twice a week
okay I know you're all gonna clap on
this one but it's one, one 5-ounce glass
and you cannot save them for friday and
have seven doesn't work i always have
two other college students that when we
talk about what's moderate drinking it
still hasn't sunk in case but if you
don't enjoy wine you can drink
pomegranate juice or dark grape juice
not sweetened so those still count they
have the compounds fish at least once a
week preferably twice will talk about
the benefits of that ok hear come
the limits are you ready I'll go through
them in detail you have to limit to on
saturated fats choose olive oil instead
of margarine or butter so that means
other saturated fats so for meats that
have better high like beef that are
high in saturated fat we're going to eat
not very much of that cheese yes you're
seeing the word cheese
sorry let's all morning ok we have to go
that fried food will discuss about how
my theory on how we can work with the
cheese limit but we're trying to watch
the type of fact that you're eating
ok the type of fat and then finally for
some people they have something and less
than five times the week
okay some people do it twice a day
what is this too little no it's a lot
well for a lot of people it is i look at
food logs all all day long and agree
they're younger people but they
something sweet at every meal and it
might be their entire meal and they
drinks
this includes sweetened beverages and
everything so it's basically limiting
you to less than the 50 grams of added
sugar that's a daily value that nobody
comes close to that I see so that would
be no sweetened yogurt things like that
okay so some of the research there are
different people who have investigated
diet and cognitive decline but uh dr.
Morris at the time from Rush University
looked at observationally at age 58 to
98 year olds
from anywhere from two to ten years
average close to five years and they
followed one of these three diets and
what they were interested is not forcing
them to eat some but just they
constantly questioned them about how
they were following their
eating style to keep track of the
different types of foods so they were
categorized as following the
Mediterranean which has much more fruit
which is different it's somewhat
different than the mind diet same with
dash diet a lot more vegetables than what
this is prescribing and they also did a
variety of different cognitive
assessments over the time period that
they followed them and what's important
to notice all three diets worked if they
followed them really well all three
diets over the time span they were studying
a fifty percent or so risk reduction in
developing Alzheimer's in that age group
so it's positive but what only the mind
diet resulted in which it emphasize
certain foods like you're going to eat
fruit you're going to eat berries I'm not saying
don't eat a banana but that was what
they emphasize so that even if they
modestly followed it they weren't the
greatest at following it so they they
were on it but they slipped up like a
lot of us probably would they still had
a risk-reduction people who follow the
Mediterranean diet and the DASH diet
that were kind of following it no risk
reduction so it's kinda nice that they
weren't they were observing the outcome
on this rather than making them follow a
certain plan so let's go through the
groups and talk about what's so great
about them and green leafy vegetables
kind of ways that you can can eat them
and maybe you can share your ways
this is really where we gotta start on
green leafy vegetables we live in a
spectacular state that we have farmers
markets galore you can get green leafy
vegetables here year-round you can eat
it raw or steam steaming actually when
you have them cook for maybe better
bioavailability uptake of your
intestinal tract by some of the special
compound
so what's so special about green leafy
vegetables and I have pictured here bok
choy broccoli collard greens broccoli
rab and what are some of your favorite
green leafy vegetables kale spinach what
was yours spinach that's good one
chard does turnip greens very good
arugula just anybody
kinda go is it disgusting to anybody
over you guys are just great i'm so
thrilled students to go green leafy
vegetables does a skittle count
why does fine roasting there may be some
lost high-heat cooking some loss of some
of these protective con I'd mix it up i
do different things different different
days these green leafy vegetables are
rich in antioxidants what the heck does
that mean anybody mystified by that word
you're not you just say ok I'm just
going to believe whatever it means right
well ok it's it means something very
specifically inside of you and what what
goes on so vitamin C is an antioxidant
it's a protector vitamin E as an
elephant is an antioxidant all address
again but compounds in green leafy
vegetables help improve blood flow
athletes actually grind up spinach and
turnip greens and drink it or take a
dehydrated form to help their
performance a lot of athletes yeah zucchini's
good too
that's a great one ok let's look at what
antioxidants are and i'm only going to
pick three right here
vitamin C beta carotene on the right and
vitamin E if there was a fire that broke
out here just somebody was playing
around with matches in the back one of
those glucose kids that got in you'd
probably run for a fire extinguisher
right because if a fire happened and we
let oh no big deal
it could what it could burn that's good
good
we're on a good start it could spread
and we don't want that damage to go
elsewhere
just put it out well think of your your
body every single cell is a busy kitchen
got a lot of stuff so it's a busy
commercial kitchen we have a pizza oven
and if we were able with this data
projector it says mitochondria that's
the little pizza oven inside yourself
that oxidizes breaks apart carbohydrates
and fats for energy we gotta shove them
in that pizza oven and outcomes calories
that were able to use the cytoplasm the
real watery part of our cell is another
cooking station and other reactions
happen there as well as this cook
station and stir-fry sort of quasi we
like fat soluble things near we have a
fat-soluble antioxidant called beta
carotene so if any fire broke out if it
broke out in the pizza oven we wouldn't
want to damage the rest of the cell so
we need to have specific dietary
antioxidants to help put out the fire so
I mentioned three very traditional ones
that you hear about right
we hear about vitamin E you hear about
vitamin C and beta-carotene so there's
our fire we don't want it to spread that
antioxidant stationed in the cytoplasm
water-soluble vitamin C there it is it's
going to put out the molecular oxidative
damage that could cause other problems
in your cell and ultimately blood
vessels in your brain and elsewhere
this is just three there are hundreds in
your diet if you eat green leafy
vegetables berries other items in your
diet so don't just think of a vitamin C
pill oh I'm covered, i take this
vitamin c pills
absolutely not you have hundreds that's
why a bar a pill nutrition supplement is
is so inadequate relative to what real
food provides so I'm just going back just
because i want you to see these green
leafy vegetables they're beautiful
we can't even begin to count all the
different compounds that are in these
green leafy vegetables they're all green
you might think that's boring but if i
took the chlorophyll out you would see
in a race
of yellows and oranges and reds because
the chlorophyll is what we see green
take that pigment out we see red and
yellow and orange of the different 400
different carotenoids which
beta-carotene is just one of them that
color fruits and vegetables so there's
lots to have just in that one so i
wanted to spend some time on that now
you need to have another serving of
colored vegetables at least one per day
what's so great about these we have the
word colored in colors what do you think
why would you want to eat colored
vegetables
let's just stick with broccoli that goes
that covers in both groups absolutely
good answer so I see the purple onion
the red pepper all those color compounds
of which there are scads of them serve as
antioxidants think of where the tomato
is growing we just finished tomato
season here in in Yolo area
yeah they're just delicious that tomato
is baking out in the Sun do you think it
has some some environmental issues its
facing absolutely and so it has
protectors in its skin and in its flesh
we eat that tomato we get some of those same
compounds in us that's what it's all
about that's why you want that variety
nuts look at the collar you probably
don't think not so boring they're not
boring
they have lots and especially when you
get the skin on i'm not suggesting you
eat a hazelnut shell that would be
rather dangerous but the variety is
wonderful so there isn't one best nut
don't don't think that you have to
pursue walnuts or whatever the news is
saying today
okay sorry about that the nutrition
world always likes to jump on things but
they contain essential fats which we'll
talk about some in a moment and
phytonutrients that's another word that
we can put as an umbrella term for the
antioxidants they may have anti-cancer
action they may help blood vessels
vessels in your brain and etc so lots of
wonderful things there and this is the
fruit that's recommended berries
what do you see color-wise blue red
purple deep rich anthocyanidins these
I just put a berry in your mouth and
don't talk about what's in them other
than they're great for you and we know
that we call blueberry a superfruit right
or a superfood all fruits and vegetables are
great
there's not one that ranks higher than
another it's just enjoy them and
remember fresh as good as frozen you're
striving for a cup
ok so most most days you want to be
getting it if this is the minimum twice
a week so if you enjoy them put them on
your oatmeal put them in your smoothie
have as a snack
yes dried blueberries have some of these
compounds but some are lost in the
drying process question yes
pomegranates and grapes do they go more
in the category with wine in that
there's a different set of flavonols
that have that benefit but they still
count and it's pomegranate time right
you can put those seeds in your salad so
this is just a wealth of different
antioxidants beans what are we doing
with beans people this needs to be
consumed every other day not seasonally
you can eat them cold you can eat in
room temperature you can eat them in
soup you can put them in a burrito just
not a lotta cheese sorry
lentils very good at super good we have
some some pictures of them up there so
you make lentil soup good deal
that's great um antioxidants in the
colorful beans and we're looking a cup
serving so we have fiber now I'm not
able timewise and probably gonna go over
I there's a lot to be said that we're
still learning lots to learn about how
foods that we eat impact are bacterial
profile the microbiome and what
compounds those bacteria make how they
affect other cells in the body and
ultimately might affect brain health
don't have enough information to say
that yet but you can't go wrong with
getting real food in your diet that's
good source of different types of of
fiber whole grains now I this is a bad
picture and I want to ask you why is it
a bad picture of whole grains we have
some white bread we have pasta that's
that's plain but there are some good
items there so I want you to always look
for and see if you can go to the store
and buy something on that's in the whole
grain form like brown rice or black rice
which those two they're both great for
you they have different color compounds
their multigrain packages you can get
what your goal is the less process the
better and then you say oh gosh but it
takes an hour to cook up faro or some
other whole grain cook it up once for the
week and then use it have steel cut oats
in the morning all different types of
whole grains and so we're looking again
at fiber vitamin E antioxidants I could
be giving a discussion on heart disease
and we really bring up these same items
ok seafood this was a twice-a-week based
on research the mind diet ultimately said
at least once a week or serving being
three to four ounces there are some
seafood that are higher in what we're
looking for and that is omega-3 fats
which I'm going to spend a little bit of
time talking about i'm just going to
guess you've heard about omega-3 fats
probably more so in relationship to
heart health question
not my best friend
I think he makes people panic is this my
thing I'd what I take into the question
has to do with on contaminants and
seafood is I stay away from not what i
recommend people to stay away from
certain fish swordfish the bigger the
fish the more medium fish ate the
medium fish eat little fish and so there
is a concentration of heavy metals in
that giant fish so yellowfin tuna
swordfish shark hopefully you're not
eating shark
ok so eating wild caught salmon there's
some ethical issues some people don't
want to consume something that isn't
sustainable but generally smaller fish
are great and not to worry
ok people go not serve bigger things
okay
vitamin b12 don't want us to forget
about that their reasons why this is not
a vegan diet has anybody noticed that we
do include animal products in this so
let's look at what Omega threes on their
very liquidy at room temperature where
do fish live in cold water ultimately
very cold water so they need to have
liquid fats so that their body is supple
in the water if their bodies were made
of saturated fat solid they would be
stiff as a board in the water and that
just wouldn't work even if their bodies
were made of monounsaturated fats olive
oil you ever put olive oil in the
refrigerator and what does it do it
harden so they can have monounsaturated
fat heart-healthy yeah but they need
really liquidy fat so and so if you look
at whale blubber seal blubber same thing
it is a major component in the cell
membrane and other portions of brain
cells in fact specific will you could
look specifically at higher levels of
certain Omega threes in various portions
of the brain we know that they make
cellular mediators
that help improve brain function and
that they can help calm some of the
inflammation that's going down going on
especially as neurons age and cell death
occurs fact there was just a study out
today looking at omega-3 fed to a
animal model for Alzheimer's and looking
at cleanup of waste products that occur
in an aging mouse model to mimic
Alzheimer's disease and the benefits of
this fat in the diet now early humans
used to get a lot of Omega threes in
their diet we have such change our food
supply consuming less fish less wild
animals some of the free-range items
that you pick that are raised humanely
may have slightly more organic meats and
milk may have slightly more of a
different form of Omega threes but still
have them something to think about
they are a lot more expensive but we
know that seafood works i thought i'd
show roasted turkey because we're close
to the time on poultry this is twice a
week
lean protein source it's a source of
vitamin b12 so b12 again so that was in
seafood that was in on poultry so those
are our main protein sources using all
of these and olive oil
that's your fat to cook in why because
it's got heart healthy and now we'll
just say brain healthy fats in terms of
we know what causes less inflammation
and see the greenish color we have some
olive particles those plant compounds
are in the olive oil helping out there
red wine I know you're waiting for this
on but i wanted to remind you of the
serving size of that and if you don't
enjoy alcoholic wine red wine that you
could go with the red juices that are
not sweetened like very tart pomegranate
juice cranberry juice or just non-sweet
and grape red grape juice would work and
again we have these color compounds
resveratrol there are many others that
are in these so let's look at what we
have to limit that's the picture of
large if you've ever gone to the store
and buy that we could melt that down and
fry something
it butter so we have to limit that to
less than 1 tablespoon per day but think
about all the places it is and other
foods bio I never eat that stuff right I
don't eat lard well look at the label
you might be you might be consuming
vegetable shortening and this includes
trans fats which should be out of our
food supply in the next year or two or
three on and so this also includes
animal fats that we would get in beef so
it is rather restrictive so this does
mean shifting those types of solid fats
promote inflammation irritation and they
stress the blood vessels and the cells
in the body for oxidative stress
damaging them this is a toughy one
serving is one ounce
oh yeah you don't give up your butter
you can have more I like that thought I
don't know I don't know if you could do
that it's rich in saturated fat
I I don't want to believe this meaning I
don't think all the researches into
really put this out but let's go buy it
okay i think it is important to honor
the type of fat that's in it but I think
it's also important to talk about how
we're going to cope with this well
harder cheese's are better and what you
can do is make it look bigger than it is
we could just deceive ourselves so you
can use grated hard cheese twice a week
a half an ounce or maybe you can get it
down to a third of an ounce just
sprinkled on your pasta the cheese and
there it is ok we might have to
improvise there but that's the goal and
it is because of the type of fat
alright fried foods for a lot of people
you don't eat this anymore but it is
very common fast food is super common in
terms of the general population so if
you have an opportunity to positively
influence someone to get them to not
consume as much our goal is to limit to
less than one serving per week
you know you go out for dinner you oh
yes y'all have some of your fries but
you wouldn't have ordered them but now
you're eating them so it's it it creeps
in it really does and that's again the
type of fat that promotes oxidative
stress and inflammation inside blood
vessels in your brain
alright
refined sugars and that can be in foods
that are obvious we can have refined
carbohydrates back in the cinnamon roll
in the muffin and the pizza we want to
lower that intake to less than five
times per week but all i can do that oh
no it's hard it's hard if you write down
what you eat nice actually have people
do now students I see student-athletes all
the time I have them take pictures of what
they eat and email it to me it's
fascinating because when they send me
their log like wait a minute you said
you drank milk it really was chocolate
milk and yeah you didn't put this item
you know they just you forget or you
know the picture doesn't lie
hopefully there that's what they're
consuming so that's something we we know
these refined carbohydrates may lead to
insulin resistance and type 2 diabetes
in excessive amounts so this is a big
shift for a lot of people now this is
I'm throwing this in because what about
this doesn't mean to me
we haven't mentioned it i think it's
important to bring up and right now the
research is saying that well maybe a
couple of cups may help brain health
maybe not so i can't really say
definitively the research keeps coming
up that eating let slightly under an
ounce of chocolate it depends on the
type of chocolate and it isn't just dark
it has to be chocolate that's that the
way they process the cocoa powder the
that it isn't exposed to alkaline
conditions to save those wonderful
antioxidant flavonols that have
beneficial effects so we're holding on
that so I'm saying to myself I'm going
to continue with those parts my diet
question
well you look at the label on cocoa
powder you can do that and certainly
there are some companies that have been
good at promoting that that's what they
do they've modified their processing i
will say I'm gonna Mars has done that
and has sponsored a lot of the research
so that is a brand that you know milk or
dark chocolate can have a lot more
flavonols than what you would find in
another brand
alright let's put this to work easy meal
plan we don't have a lot of foods here
doesn't mean other things can't be there
we want to try to stick to that start
simple just make make a change
pick one of the things so let's take a
look at i just did this for one day
here's our breakfast and I didn't put
amount because it depends on your
activity level you can have some other
foods with this berries and steel cut
oats
I'm throwing in the Kieffer low-fat
Kieffer low in saturated fat has live
bacteria that's going to add some
protein 11 grams per cup that's my bias
coming in not one of the food items but
it's not anything in saturated fat
ok can people eat that for breakfast
did I hear a no okay okay all right how
about lunch bean soup with with veggies
if it's summertime you don't want soup
we could put beans on ourselves so
spinach salad which lots of people eat
olive oil on top pick a nut it could
be hazelnuts but we got through walnuts
on it can be anything iced green tea we know
the green tea has a variety of different
catechins are another group of
antioxidants
I'm just throwing in a little flair so
it's not that boring grilled salmon
there's our fish serving steamed
asparagus wild rice with always have a
little bit more nuts because they do
have a lot of great compounds and I did
put an amount for wine because I wanted
you to put a cap on it it's five ounces
okay with your meal would be preferred
for absorption of those compounds so I
hope that seems doable and as I'm
looking at the time up there i'm going
to go through supplements i want you to
think about this is not like i have to
follow a plant this is a lifestyle
we're gonna make adjustments get there
when we can one step at a time
don't beat yourself up what would be a
sidestep you would start with if you're
not even close to eating this way
add more vegetables and what kind of
vegetables green leafy vegetables go
down that produce aisle uh-huh yeah
absolutely
yeah add these items and then of course
flared up
depends yeah you could do that so
obviously you can use your creativity so
if you say I eat like this and I'm 75
years old and I can't find my keys
all i can say is well gosh I'm glad you
eat that way i don't mean that badly is
we don't know what would have happened
if you didn't eat this way so it's all I
want to put forward is that you know
it's never any age start with this any
age didn't make your changes we want to
improve our heart health vascular health
and so on
let's just finish up with some
supplements should you supplement with
omega-3 that's something certainly to
talk to her a health provider with but
there are two major omega-3 DHA and epa
epa they actually have slightly
different impact on brain cells are
learning more about dhas more aggressive
role in perhaps slowing decline of
loss of cognitive abilities EPA
having more of a role with mood
disorders
I and the question is for a lot of
people are you going to eat routinely
seafood and as sources or omega-3
enriched eggs are some of the few other
ways that you can get it
this was just out this month a year-long
study randomized with placebo control
they either got 2,000 milligrams of DHA
two grams that's a lot that isn't
something that's in most pills and it's
just that some just that omega-3 usually
its a mix thrown in with some other fats
or they were given two grams 2,000
milligrams of an omega-6 fats corn oil
predominantly omega-6 they measure
different i don't know why that
disappeared but they measure different
cognitive using an IQ test different
parameters there and they looked at the
volume of the hippocampus and they found
in a year's time
this is a very compelling story got a
lot of press that the DHA
supplementation significantly improved
cognitive function now before you all go
rush out and get some it's very
expensive i want you to discuss with
your healthcare provider they're blood
thinning
facts of omega-3 fats and there's more
to the story
we've talked about a big array of foods
of a lifestyle
please don't look at one pill as being
the make-or-break for you i know you
want to do things that will improve your
help i know that we all do or for a
loved one so we know that is important
but this is just part of the picture
vitamin D you'll notice some of these
foods were part of the plan cheese out
dairy products not given a lot of
prominence in the mind plan but we know
that as a person ages vitamin D status
is an issue for a variety of reasons
its more common as we get older because
we lose our ability to manufacture it
from exposure to sunlight or liver
kidney functions which are two organs
involved in the conversion of simple
cholesterol to active form of vitamin d3
we're just not as good on and what are
we doing mostly as we age probably
spending more time indoors probably
protecting our skin with some blocking
and clothes so we generally see this
decline we know that with smaller
calorie intake are basal metabolic rate
how many calories we need to exist
declines every literally every day but
it's two to three percent per decade so
if you look at what you ate at 20 we all
know we can't eat that way anymore so
it's going to decline about 3% by the
time you're 30 do the math 30 to 40 45
50 50 so we have to get by on fewer
calories or else game on a lot of extra
weight that we don't want so it's hard
to cram everything in this low calorie
intake vitamin D deficiency is a big
risk we know it is connected with
cognitive decline it's common and
elderly people with dementia what i
would do is review that with your
healthcare professional to see if it's
appropriate people argue on what is the
low-level latest is below 50 nanomoles
per liter as being insufficient there
are a lot of physicians who look at
being below 20 is insufficient so please
review that with
someone who maybe is more up-to-date
alright vitamin b12 and folate folate
was in the what the quiz
yeah you need when you're pregnant but
you need all the time the green leafy
vegetables and b12 was in fish poultry
so what this is a diet that supplies b12
and folate if you're eating a vegan diet
you have to go to a supplemental source
for B 12 it's not found in plant
products so that's why this mind diet is
animal-based what's the story behind b12
and folate for brain health
there's quite a bit we know that's
important in a number of different ways
including a compound that forms as a
result of protein metabolism called
homocysteine it's not uncommon that
people have a poor intake as we get
older their problems with b12 status and
its associated lack of intake as well as
declining levels due to aging is
associated with cognitive decline the
supplement studies don't pan out that
well some of them show a positive effect
some of them show negative your takeaway
from this is not that were mixed up all
the time but that instead there's maybe
some synergy with what's in food and
other foods that we don't understand yet
that when you eat unprocessed green
leafy vegetables and the wonderful
seafood and you have some whole-grain
that there are things going on so that's
why i believe in food question
supplements that's my approach believe
in food question supplement alright last
thing memory supplements i know i
couldn't get out the door with bringing
these upright you want to hear about him
I don't really have a lot of positive
things to say about them others head
other than you really should review this
with your healthcare provider there are
many side effects chinese club moss
interferes with an Alzheimer's drug
that's that's taken the latest i read
about it i'm not an expert on these I
don't want to be it's too crazy you
start messing with things like this my
feeling is you're taking it out of the
the food the we know simply vitamin E
you start taking a lot of this you
actually run into oxidative damage
they've stopped clinical trials it's not
helpful not helpful for heart health
where we getting the vitamin E some fish
but the nuts and the whole grains stick
to food now is there anything wrong with
the multivitamin not that fills in the
gaps because you have a lower calorie
intake maybe but please don't rely on
this as a fix
ginkgo biloba side effect anybody know
pretty serious blood thinning and you
might be on the medications that are for
that you don't mention it to somebody
run into some problems very serious
problems so hopefully you got yourself
around this mine diet and feel like I
can do this I can do some of the stuff I
can grow with this never too old to
start you I'd say grab a young person
and get them going on it and let them
know about influence resistance and type
2 diabetes where our population is
heading in a not-very-good direction we
don't curve that so i will take
questions but ok the question is do
nightshade family vegetables like
eggplant and tomatoes cause inflammation
if you ate a bushel of them I would be
concerned if you sliced tomatoes and put
them in your salad you enjoy some
eggplant is part of a vegetable sauté
absolutely not
ok
I'll repeat it
I'll repeat it
ok are any nuts okay to eat and should
you leave the skin on the shells should
come off we establish that leave the
skin on and any nuts are ok walnuts are
higher in a type of omega-3 that's
different and fish oil it's not
converted to the same as readily to the
same but it is still a beneficial
healthy fat essential fat to have in the
diet
ok ok i know this can of worms but can
you comment on GMOs and organic vs not
okay
the question is about GMOs versus
organic and non-organic GMO huge can of
worms coming from a research institute
where we do GMO research I believe
they're safe
I say stop fussing about that stop
putting our energy into that and try to
get kids to eat healthfully and exercise
teenagers to eat healthfully and
exercise and organic and sustainable
growth i believe in that if we can
improve and me and all of us if we can
afford and bring down the prices of
these things and look two ways to grow
them sustainably there are some slight
differences in nutritional value of
organic vs conventionally grown it's not
enough to say okay I won't need any
vegetables unless i get organic
absolutely not eat any kind you can get
or fruit or grains question dairy
I'm going to add to that question dairy
and can you eat dairy is part of the
mind I or what do I think about it it's
not a it's not a standout that the
recommendation is to eat low-fat
preferably nonfat dairy and my emphasis
is getting cultured dairy products
fermented dairy products that are very
low in lactose by the way if if lactose
the milk sugar bothers you
it's not a focus in the mind diet it is
part of the Mediterranean diet and dash
diet not excessive amounts but having
that is the source of calcium good
quality protein bite
then b12 makes sense but not going
overboard if you're saying oh great
I'll have ice cream that's my dairy we
know that's not for full fat cheese the
creek where you going to go have some
ice cream glass of milk skim milk fat
free milk
yes I i noticed that avocados were
missing in your slides and can you just
touch on how you feel avocados to be
used new diet
ok avocados how many like avocados love
them they're great and they belong
it's just they were emphasizing olives
at the monounsaturated fat one avocado
320 calories most of them coming from
fat most of it monounsaturated perfectly
great the green actually is wonderful
stuff it's also some other antioxidants
now we have to think about though that's
320 calories you would use it to top
your salad maybe I to put it over a fish
you know that you've grilled something
like that it's not sitting down to as
many as you want kind of obvious things
but guacamole
I'll stop there that's good stuff oh
wait we got something over so if an
individual's already been diagnosed with
dementia is this diet helpful with
reducing or reversing diagnosis
ok the question is is eating the mind
diet helpful for people who haven't been
diagnosed with dementia
absolutely it's a diet that promotes
vascular health lowers read the issues
with insulin sensitivity resistance and
type 2 diabetes and we know that those
things proceed dementia so what one of
the studies was showing is even fifty
eight year olds who when you going to
get into your sixties and some of those
people were followed for 10 years that
they started showing signs in that age
group people show signs of cognitive
decline
they were fine in their fifties or
didn't notice any differences so i would
encourage people to include those foods
in their diet all people that are able
to eat them
ok there she's going with the mic so
I'm not in charge my questions are the
raw fish like sashimi the omega-3 is
rich in salmon you look you anything
have any comment regarding the rockfish
I the omega-3 is which one is the easy
to absorb for the body
ok the question is if you eat raw fish
do you absorb the Omega threes from the
raw fish as well as you would from cook
fish and the answer is yes they're both
both the same the concern with raw fish
is that they're potentially can be food
safety issues and for some people with
compromised immune systems or who are
pregnant should avoid processed food so
that's really the caution tape a great
question she's a microphone
I'm it does brown rice pasta does it
raise your glue close the same as like a
regular pasta you know how they can last
out of it does
ok what I'm just acknowledging your
whole afternoon while looking out ok so
what what she's asking is when you eat
food
how quickly do those students run out in
the hallway
how quickly does your blood sugar rise
that's called glycemic index and more
correctly glycemic load it's a way to
measure how much carbohydrate is in the
food and you might think that anything
that's whole wheat has a low glycemic
index not true
wheat bread is the same as white bread
why because the particles them finely
milled grain is as easily digested as
white bread and it gets out into your
bloodstream so what we try to do is it
would be best to eat the brown rice in
that whole form it is finely milled I
don't know the particular glycemic index
for rice pasta versus chickpea pasta
versus on plain pasta
however as soon as you start putting
fiber in more fiber in the meal you
cooked some of your brown rice pasta and
then you put some steam collard greens
with it and some nuts on top and then
you have a piece of grilled fish lowers
the glycemic index if you sat down and
just ate that carbohydrate in isolation
that's all you had then you've got to be
concerned about it but not in a mixed
meal
ok
sorry if less glucose is good for brain
health
what about cutting out carbs almost
completely like a ketogenic diet
ok the question is about and maybe some
of you have heard about it is the
ketogenic diet it's cut out carbs get
him below 50 to 75 grams per day you're
probably saying what does that mean we
normally taken around 300 grams if
you've ever gone on a high protein low
carb diet and you've gotten angry is
like you can't even imagine you're just
miserable to be around because you just
feel like I just need I need some sweets
i need some something it takes about two
or three weeks to adapt to it it is a
very interesting program to follow it is
very difficult for many people it's not
reasonable for kids and people some
athletes can follow it it may be very
beneficial for people with type 2
diabetes there are some pros with it but
it is challenging for a lot of people
what i would recommend is based on and
this is getting a little bit more
specific is based on some of your
medical history and genetic profile it
might be an ideal diet for you for other
people it may not be may be unnecessary
and they could just eat healthfully and
still include some carbohydrate this is
not an overly high carbohydrate meal
plan
I don't know what about the fungus
family I mean a lot of mushrooms have a
lot of really good nutrients including
some that are really good for the brain
like maybe lion's mane
I'm what about those ok the question had
to do with eating items from the fungus
family and there's some evidence about
lion's mane mushrooms in general have
some interest interesting classical
nutrients like potassium depending on
how they grow the mushrooms it can be
one of those sources of vitamin D that
people didn't realize that they can get
because fungi can can make a precursor
to active form of vitamin D the research
with lions mane has been back and forth
i wouldn't put your emphasis on ok i eat
that adding it to your diet and enjoying
it as part of your meal that's fine but
focusing on a supplement
extract I would question whether that I
don't know the side effects of that
particular supplement that's always my
concern is when you take things out of
the context of the food item that it's
in have you lost some of this energy
that may have been there and that you're
overloading your system with that
particularly bio active compound I I
have two questions one question is if
you take like b12 can you end up taking
too much and causing you know issues
with your body if you're taking it as a
supplement and my second question is if
you if i was told that if I have thyroid
I have thyroid disease that I shouldn't
eat a lot of spinach and broccoli and
all of that what you'd eat instead or
are they talking about
tons of it ok I the question first one
is about vitamin b12 are there risks
with taking too much it's a
water-soluble vitamin it's unusual
though you can store it in your liver we
all generally if we include meat and
other animal products in our diet we
have about a two-year supply on
vegetarian strict vegans don't have much
they have to get a supplemental form and
unless you're taking a crazy amount my
answer is no it's it's minimal risk
though if there's a medication that
might interfere with a high intake of
b12 you always have to check with that
and that gets down to going to a skilled
healthcare professional pharmacist
somebody's knowledgeable in drug
nutrient interaction as far as the
thyroid thank you fucked
I far as the green leafy vegetables you
would just have to look at it's
generally large amounts and this is one
proved serving per day so it's not at
every meal so you would probably have to
titrate that
hi hi I'm one thing I didn't hear about
and spices and herbs like cinnamon maybe
in your oatmeal and maybe I'm rosemary
and with your poultry could you just
talk a little bit about that place
absolutely the questions about herbs
cinnamon for example maybe help for
helpful in
moderating blood sugar rise in within
that meal you actually have to take a
lot of cinnamon for it to do that and
you probably wouldn't like your oatmeal
anymore so that's why people get
capsules my feeling again on this is
let's look at other things you can do to
to improve your glucose balance in your
body and insulin action exercise types
of foods that you're eating how much
stress for you under how you to sleep
those factors are very important as well
saying that you take cinnamon
okay that's that's like a drop in a
bigger bucket of many other things so
I'm rows of fresh herbs oh and dried
herbs they contain antioxidants and
they're great to have in the mix and
that might help you enjoy beans more if
you made up a great dish that had some
fresh herbs in it that you otherwise
wouldn't be so thrilled to eat
I've heard that there's a growing body
of evidence that brain dehydration is a
contributing factor to alzheimer's and
dementia could you address that please
well I'm not being a medical
professional in that world i do know
though that the loss of a water content
of the brain cannot be corrected by
better hydration certainly l older
people as they go through their later
years may not sense thirst as well and
be as on top of hydration that is
another that's a concern but the
shrinking of the brain even though the
moisture or water content of the brain
is decreased it cannot be corrected by
better hydration it isn't a matter of
the hugest drink 10 glasses instead of
four you'd be your brain would be pretty
you know the volume you had when you
were 27 not that way
ok as a person who does not like
vegetables you can you recommend
possibly a cookbook or something because
I'm go to farmers market and I just like
what the heck and i have not a clue on
how to prepare these things so can you
possibly recommend a cookbook something
because i do not go to farmers markets
I don't go to produce style so
okay will you eat act that's a really
very common thing that people either
hate vegetables or they hate fruit
how can you help me will you i always
start with if i gave you a carrot would
you eat it
ok but we start with you at least we'll
take a bite of it and you'll eat the
carrot ok could you slice up that carrot
and put it in a bowl of mixed greens
have we cross the line
okay well so you put so you put nuts on
it you take some olive oil dressing this
is where you experimenting there are
wonderful cook books out there but i
have a feeling that given any complexity
you probably do you like to cook
no okay so how about ok how about we go
to trader joe's you me we go to Trader
Joe's and we pick out one of the salads
and we talk about why that salad is a
great pic and this one that has all
these fried noodles in it it's not a
good pic and then there you go that's
already made for you and then you go to
the other I'll words butternut squash
already in a bag and then you look
online butternut squash recipes you okay
i can i can see this in the microwave
and add some seasoning to it that you go
and get and you make up mashed butternut
squash or roasted butternut squash with
now Brussels sprouts we just advanced a
little bit online information by going
to on there are several different sites
that have really simple easy recipes for
vegetables okay in fact if you just say
easy recipe with and you put in the
vegetable so i challenge you to buy one
vegetable in the produce aisle go on
quick look it up see what you might need
an onion to go with it and just five
ingredients or less
there there are a lot of recipes out
there that are doable and that tastes
good
ok can I don't know where the microphone
is ok
can plant food assistance the
restoration of the loss of dopamine can
run that by again can plan to assist in
the loss of dopamine ok you go on set of
Parkinson's ok the question has to do
with dietary modification and the levels
of dopamine neurotransmitter that
integral in that disease and can it
offset it
I've seen mixed results so i can't i
can't make a recommendation and even
though my mother had Parkinson's and
that was something we worked on that
didn't seem to be consistent impact
yeah I heard you say that that our son
also to either a steam or raw vegetables
yeah and I thought I heard you turning
down frying them what if you sauté them
quote unquote low heat with fake no
loyal which is high in omega threes or
something like that
all right that is absolutely fine the
question is sautéing in a small amount
of canola or olive oil which are both
mohit is that low heat that's finding
what I it's the charring the real high
heat that isn't desirable and someone
had asked about something like kale
chips you know let's make kale taste
good
yeah not all that i have yet i'm not
against kale chips it's just I seriously
you guys should sit my office and listen
people do eat green leafy vegetables oh
yeah I i have a bag of kale chips look
and that is their green leafy vegetable
intake so we gotta work on that
yeah so it's a nice snack but it's not a
staple uh-huh
it can you comment on apple cider
vinegar apple cider cider vinegar goes
in and out of the media news as being a
helpful way to lose weight to adjust the
pH in your body and I hate to break it
to you it's really good and salad
dressing but it doesn't have those
effects on the body but if you enjoy
making it and enjoy the taste great
ok ok
uh-huh i'm just curious if you could
talk a little bit about eggs eggs and
egg coconut oil
ok let's start
coconut oil coconut oil is the most
saturated fat out there it has more
saturated fat in its composition the
butterfat does it has no essentiality to
it meaning there are no essential fats
and coconut oil as an extract from a
plant meaning it has some plant
particles are small amounts of
antioxidants but as it's sad to choose
to cook with not a good idea
not a good idea and a lot of people have
switched off olive oil onto coconut oil
is a misnomer it's a paste it's a solid
fat so I would unless you really like
the taste and you want to make some cake
frosting out of it which is your you
know I just wouldn't eggs are in our
great foods they're not identified in
the mine plan they are part of the
Mediterranean diet
we've gotten away from just one a day
because of the cholesterol because
dietary cholesterol is for most people
is not an impact on their blood
cholesterol
it's a wonderful on food it's one of our
few sources the yoke of choline which is
important for brain health so i wouldn't
say included but like anything else you
don't want to go overboard on it it's an
excellent source of b12 and many other
vitamins
what about all those other fruits out
there especially living in this valley
do they fall into the sugar and sweets
category or where we did that's a good
question do these do other fruits and I
get this a lot
oh I better not have an apple it's got
sugar in it
what we're concerned about is added
sugar added sugar that would go in an
obvious thing like a candy bar but added
sugar that would go and catch up that
would go in your yogurt several
teaspoons in your flavored yogurt that's
what we're looking at not the naturally
occurring sugar and fruit so where do
other fruits fit in the mine plan
they're there but they're not identified
you can eat them but they're not
identified as having a specific effect
on delaying cognitive decline i
ultimately in the long run think that
certain other fruits will be brought
into the mix as far as being identified
as having potentially beneficial
antioxidants fruit
very good food I do see people though to
the exclusion of vegetables have many
pieces of fruit and if ultimately that
should switch because there are other
nutrients and vegetables that you're not
getting in fruits
absolutely yes yes yeah and then you
could put some berries in it too if you
haven't had many berries that week so
about the heck you said not overboard on
a hot like how many per day would be a
normal or reason how many eggs yesterday
one egg has about six to seven grams of
protein 2 eggs and 12 or so and you're
looking at between 15 and 20 grams of
protein per meal for most people in
their adult years so having two eggs at
a meal and that'd be it for the day to
get other types of protein sources and
variety in your diet that's really
important i would not and i have
athletes to come in and they literally
eat a dozen eggs and is that a problem
it really isn't because that's an
inexpensive high-quality protein source
for them but I'm not pointing a finger
at you if you came in and had a dozen
eggs for breakfast i would say what else
you eating let's switch out some of
those eggs that would be more of a
concern i have a question because my
cognition is declining
okay um can you go over what you said
about juicing lowering nutrient content
ok you that question is if you juice you
have a juicer so you're going to juice
an orange perfect example and you make
create some orange juice and you grab
some of the pulp and put it in there
you've left behind a lot of flavonoids
and a lot of really great compounds that
if you had peeled the orange and ate it
you would have gotten and if you think
about it if you ate one orange a whole
orange at 60 calories if you drink the
juice from one orange it doesn't seem
like a lot you'll end up drinking more
you'll want the juice from two oranges
to be satisfying we register vol.4
fullness rather than so to orange
oranges made into
juice doesn't fill you up as much as one
orange and if I handed you another
orange whole orange to eat go really eat
another one you'd be stuffed or maybe
three it just we have a more difficult
time if we eat we feel fuller with whole
fruits rather than juice so that's
another benefit because remember we need
fewer calories as we get older
ok how about alcohol aside from direct
line is that good or bad or indifferent
that's a very good question because i
haven't met a margarita that I don't
like so on the concern is is that
alcohol in moderation of any alcoholic
beverage for some people is ok for other
people it's not it may lead to on people
who are prone and may lead to certain
cancers but you go bug moderation
so what's moderation to alcoholic
beverages or fewer per day for men one
or fewer for women and never going over
that number per day so it's not for on
one night three on another it's so i
know i'm making a lot of you people
during its not exceeding that when you
exceed that amount we do see increased
risk of cardiovascular disease cognitive
decline
it's damaging and higher amounts and not
much above what you thought was good see
that got another glass of red wine big
deal
well it ends up being a big deal
especially and we don't know your
genetics if you're genetically prone my
family doesn't eat much of like an
animal protein mostly egg and tofu you
haven't mentioned a tonight and in the
supermarket they usually have like a
different like a soft medium firm and
and the difference in the nutrition
contents
ok couple questions there so if they're
not eating so they only eat seafood your
parents don't eat seafood well ask them
if they can switch support to salmon
that would be one step that would be
okay no all right well then ask them to
get omega-3 enriched eggs what they do
is they feed the hands of egg-laying
hens a special feed that they then put
the Omega threes in there yo
it doesn't taste like fish it just gives
a couple hundred milligrams of omega-3
xin yolk and that's great so do that can
we do that
okay now move on to the next one was
about tofu it's in the beans
it's a lego ok so you would just so firm
soft extra-firm whatever no nutritional
difference except extra firm is higher
in protein per ounce than the soft oh
it's our last one that was a hint feel
like I'm in my oral exams here and read
go ahead had a question about bone broth
it's reload them into the oh yeah and
I've really assimilated into my diet
great i wanted to get your feelings okay
bone broth which is a broth made with
bones in it typically chicken or turkey
you can make your own you can buy it it
actually has a pretty decent source of
protein of high-quality protein in it
touch a calcium if you are so inclined
you could put it in when you make soups
you can use it as a beverage heated up
on and that's fine that's great yeah
