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Brain Foods for Brain Health - Boost Brain Health with Good Eats

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