Eating to Maintain a Strong Body & Mind As We Age
Welcome to dishing up nutrition with license nutritionists and dietitians from nutritional weight and wellness. We explain the connection between what you eat and how you feel. Stay stay tuned for practical real life solutions for healthier living through real food nutrition slow down. You got to make your mom last last just giving down cobblestones warnings and welcome to dishing up nutrition brought to you by nutritional weight and wellness. We have the topic today. That may make you want to stop and think you may want to even take some notes today. We are discussing eating to maintain a strong body body and mind as we age. I'm not sure how many of you have ever considered the fact that what you eat every day day in and day out out affects how well you've age. I'm joanne right out. I'm registered and licensed dietitian and for someone who graduated from high school many years ago in the seventies this this topic is near and dear to me in fact. I feel a lot better six years later than i did. When i started working here i feel the same way joann yeah yeah. There's that great so joining me today. In this discussion is caroline hudson. You just heard her who's also registered and licensed dietitian and i think she may have graduated from high school. Close to the time i did well. I did graduate from high school around the same time <music>. I'm as you did but let's just say we are both seasoned licensed dietitians good good so the information we will be sharing. Today is something we strongly believe in and also practice first of all. I think it's important to keep strong muscles. I learned that decades ago from my mother who is ninety. One years young. I like to say course record high. She's still kayaking on lake superior and she also hikes the trails around our cabin. So what should you do to keep healthy ace jong muscles of course i'm sure many of you are thinking resistance training or strength training because we need exercise is to maintain our strength and yes we definitely do need exercise and that recommendation is out there strongly but also to to build and maintain your muscles. You must supply your body with the building blocks. It needs so if you don't you can exercise an hour or more every every day and nothing will happen so what builds muscles the simple answer is quality protein so what type of protein gene is best for building and maintaining muscles animal protein is actually the best that means you can have eggs or cottage cheese or way protein powder yogurt beef pork turkey chicken lambs food and fish. You know i i've noticed who says many of my clients age over the years. They seem to lose their appetite for protein. <hes> you know i sometimes that really baffles me so <hes> they start cutting back on the amount of protein they eat and then they cut back even more and more so they're really only eating a few ounces announces every day. I find that they're cutting back their protein but you know having more carbs right and i've seen that too so eating only three. We are four ounces of protein. Each day is just not enough protein to maintain your muscle mass. I remember in the eighties and nineties when people were eating low protein because it was also kind of connected to that low fat. That's simply not true. I often tell clients to think about a bodybuilder under who is trying to build his or her lean muscle mass. They eat protein of course they eat little to no processed carbs sir sugar so protein helps make muscles and sugar and process carbs make the fat that appears on our bodies so yeah in the past eating eating about nine ounces of protein daily recommended for most women but recent research has found that as we age we actually need more protein protein then at the very minimum we recommended <hes> at least twelve ounces of protein daily or about eighty four grams <hes> of protein however most older adults do better with even more than that dread. That's rams a protein or about fourteen ounces of meat. That's right and because quality protein is so important to maintain or preserve river muscle mass caroline and i would like to give you some basic ideas on what you can do to successfully put that plan into practice eating enough protein eighteen to build or rebuild or preserve your muscles. You may want to grab some paper and a pencil and jot down. These ideas are first recommendation is is to eat real meat. Caroline just referred to that earlier. Preferrably this real meat comes from grass fed animals and as often as possible abol so. I'm sure many of you are thinking. Why do i need grass fed meat. The answer's twofold grass-fed meat actually contains means more healing nutrients and contains far less toxic hormones or pesticide residue and other undesirable chemicals nichols and it's also best to eat wild carp fish and not farm raised fish at all times so i always say to my clients protein protein builds muscles and supports energy as well as a good metabolism so here's a suggestion for both the protein pack breakfast vest and a morning snack so breakfasts. I suggest cooking to eggs and a cup of vegetables in butter. You know real butter of course and that meal has about two ounces of protein now. If you get up really early in the morning then about three hours later you might need a snack right and then i would recommend about two-thirds cop of plane full fat yogurt. I like to stir in a scoop an extra scoop of way protein powder and at a handful of walnuts and some blueberries about a half a cup of blueberries. That's great snack. That sounds good. The two-thirds third cup of <hes> full-fat plain yogurt has about nine grams of protein and that one scoop of way protein powder has about seventeen eighteen grams of protein for twenty six grams or total of like four ounces. I add i add walnuts because of course is there really healthy fat and are considered great brain food. Have you ever noticed how much the walnut resembles. The shape of the folds of your brain. Joanne does interesting. I and i suggest the blueberries because they are very high in antioxidants and are also considered the brain food additionally there easy and they taste really great especially this time of the year right right that sounds like a great snack and then after after that snack about three hours later. You may be ready for lunch often. I make up <hes> chicken chili couple of my i two favorite recipes from our cookbook are the are the chicken chili and the chili. We make with ground beef also yep. I love those those are great recipes. So i make up the chicken chili. I then store it into cup serving size containers so that i can just heat them up and have an easy tasty protein packed lunch so i generally make that recipe at the beginning of the week and packed those lunch containers so that every time i run out the door and go to work. I've got that container keener bet freezer right. If i have any extra i throw them in the freezer so it nutritional weight and wellness for abacha chilly we said just using about two pounds of ground meat to one can of beans yeah. That's what makes our recipe different right joanne right that is a lot of people make chili with with one key one pound of ground beef in a couple of two three cans of beans right and then the protein ratio is not quite high enough and it ends up being too high in carbs so so for this chicken chili recipe to make it creamy. I out of canada coconut milk and so i have my healthy fat. That's going to help me mesa satisfied for the next three hours or so so one and a half to two cups of chile is another four ounces or so of protein so if you had breakfast and morning snack you're up to about ten ounces a protein already. Wow day yep yeah. We're getting there right we are some of my clients really liked to have a light late afternoon snack. I think afternoon snacks for me. I i know i can't get through the day without my afternoon snack but this can be someplace something as simple hello half a cup of full-fat cottage cheese with a few berries and some p. con sprinkled on top and some some of my clients <hes> have a little salmon salad alad or chicken salad and a few carrot sticks. This comes to at least one ounce of protein so now you're up to eleven ounces of of protein and i think it's time for a break time from break. Ask you are listening to dishing up nutrition. This may surprise you but drinking. King water is one of the secrets of successful aging our bodies are composed of up to sixty percent water and if you are dehydrated your sells just won't work properties properly. Even if you're mildly dehydrated it can lead to fatigue headaches a lack back of mental clarity constipation and wrinkles so severe dates dehydration can impact your organs and we recommend drinking about about eight to ten glasses of filtered water daily and drinking herbal iced tea can also be included in that total. I make up a delicious herbal not and serve it over rice with a twist or ice sorry did that's on like with a twist of lemon. It's very satisfying thing in helps. Keep me hydrated and supports my memory and with that we'll be right back. Kings awaiian buns a dinner roll. I'm with fan base which made these new king's hawaiian sliders a no brainer a hawaiian barbecue chicken pit smoked ham or thin in sliced roast beef on that sweet fluffy bun and their dollar forty nine so that doesn't get you to arby's you're risk. We have the f. Participating arby's for a limited time. Say metro by t mobile got the best deal in wireless. It's all for you all for me just which quickly because metro has to landsberg eighty and to samsung galaxy j seven star phones for free plus amazon crime included. That's the way while should be only at metro. Sales tax inactivation fee fifty dollars plus plan required not valid for numbers currently on t. mobile network on metro and past ninety. Today's offer subject to change offer valid for amazon prime members amazon prime has a twelve ninety nine per month restrictions apply see store for details and terms and conditions. Welcome back to dishing up nutrition. Today we are discussing how to maintain a strong body and mind as we age in addition to eating to support our muscles and brain we we must support our bones. We actually have to feed our bones. The correct nutrients to have them remain strong and flexible. We you need protein to build the structure of the bones. We need those healthy. Natural fats to make the bone mesh for all the minerals to attach to so so eating sugar or low fat meals are detrimental to the health of our bones are answer to how do we keep a healthy body and mind is is he real food like most of our great grandparents eight. Yeah isn't that right man it is before we went to break. We were talking about how to get enough enough protein at breakfast and snacks and lunch to maintain a strong body and mind as we're a as we age so now we're going to go out to dinner right. That's right so so as people get older. They're just not that hungry for the evening meal. I've i've heard a lot of people comment on that. Maybe they don't quite as much at the evening meal as earlier in the day so i suggest keeping it real simple. Maybe you can eat a small pork. Chop or a half cup a tuna salad or <unk> chicken salad both without any pasta of course and adds some sliced tomatoes and cucumbers peppers a half a cup of tuna is sixteen grams or about four more ounces of protein the total amount of protein you have eaten here here is about fourteen to fifteen ounces then for the day right far <hes> and certainly a sufficient amount to preserve your muscle mass. Eating small amounts of protein throughout the day is very positive way of eating to practice a healthy diet of protein-rich foods that will build or maintain your muscle mass so please note. It's much easier to preserve or maintain your muscle then to rebuild it. That's really important in yeah it is. I wanna keep it there. You want to keep it strong yeah and and we can't do it just by that weight bearing exercise and you know things like that that way after we have to eat to support those muscles right exactly so as dietitians we know protein helps maintain muscle but in in addition russian protein is considered the building block to keeping a strong mind so in your small intestinal track protein actually breaks down and help support your neurotransmitters. I think that's a surprise to a lot of people you'd actually make those neurotransmitters in your gut. It's eta my clients. Go what i thought we made them in our brain so good supply of neurotransmitters actually helps to keep your memory working and also also helps to support good moods so when i'm working with a client and they complain of having those senior moments like where did i leave those keys or what did i come into this room for <hes>. It's assigned to me that may lead. They're eating too much sugar or bread or snacks than not enough good fat and animal protein. That's rate so let's look at the simple chemistry of how you develop your neurotransmitters neurotransmitters or those brain chemical <hes> i you need eat animal protein that gets broken down or metabolize in in your small intestine track and proteins broken down by probiotics usually bifida oh bacteria and that creek creates creates a variety of amino acids in those are the building blocks of protein they then get turned into various neurotransmitters our brain chemicals so some of them helped with a calm mood others help with our focus and our memory and so by eating being sufficient protein you have the ability to maintain good working memory and positive moods so here's a reminder tender why eating sufficient protein is so important to you and it gives you the ability to develop and maintain good working memory and positive moods woods yeah you know i think it's really important for everyone to develop a mindset that will help you focus on aging well and of course that that starts with nutrition not only do. We need to eat enough protein. We also must have sufficient good bacteria like that bifida that you were talking. Talking about. Men are got to metabolize the protein and to make those neurotransmitters so again those neurotransmitters here's our the chemical messengers that help ourselves communicate with one another and we have a sending cell and we then also have those healthy cell receptors on the receiving cell that allows the cells to actually communicate effectively. That's right so those cell receptors that are the best receivers are are those where the cell walls are made up of good natural fats such such as butter or coconut oil olive oil avocado oil nuts olives or avocados so when a cell receptors are made up of the bad or refined and highly processed fats those bad fats like soybean oil corn oil canola oil oil or cottonseed oil the cell receptor doors or those entry points on the cell receptors are covered with a hard and crusty coating adding therefore it blocks some of the receiving that they might be doing <hes> so joanne in order to build healthy cells. How's your saying like those. All of the cells membranes are made of a fat. I are we really need those healthy fats to have good healthy cell walls and healthy cell receptors exactly so other foods that blocks cell reception our sugar and process carbs that turn into sugar when we eat them of course and you know as i was sitting down <hes> at a social gathering fairly recently i notice almost every eighty one ordered sandwiches burgers and of course that's two slices of bread or i or a nice big bun right and each slice of bread is equal to about six teaspoons of sugar so guess what two slices ako twelve teaspoons wounds of sugar. Wow that's a lot you know. I just i sat back. I ordered by grilled salmon and sauteed asparagus. Because of course i want my cell receptors to stay open and in order to eat <hes> in a way for you to age well. I believe it's really necessary to develop develop this attitude of wellness <hes> i am eating basically to support my body and my brain and i have developed this attitude of wellness wellness and commitment to myself an i'm doing everything i can to age well and it starts with food. I always say to my clients. Lance the eating habits and behavior you develop during forty and <hes> enduring your forties or fifties or even fifty to sixty will oh shape either good health or sickness as you grow older yeah. That's really important. I think it's almost talked about time for a you know <hes> you are listening to dishing up nutrition. Here are few alarming facts about eighty eighty percent of women today have osteoperosis wow approximately one and two women aged fifty and older will break a bone <hes> more women indic- each year <hes> of a broken bone then from breast cancer or uterine cancer. That's alarming isn't it is building strong wrong. Bones starts with your food choices. I know as many of you get older. You're no longer cooking for your family so you say oh. I'm done with some so done with this cooking king stuff the reality is it's absolutely necessary to feed your bones <hes> enough protein beneficial fat and vegetables to keep your bones strong strong or else your bone density scan just may show up with some major bone loss if you can relate to maybe not wanting to cook or maybe not eating enough protein or fat. We want you to know at nutritional weight and wellness. We have hundreds of women who restore their bones with food and key supplements. I also want you to know it doesn't miraculously happen overnight but it does happen and i recommend that you should maybe take our class. Ask preventing osteoporosis with bone building food. The coast cost of this class. <hes> this month is awed is only ten dollars and it will motivate motivate and inspire you to take care of your bones. Just call our office at six five one six nine nine three four three eight to register or you can do it online nine at weight and wellness dot com and we'll be right back at the end of a busy day. It can be tough to get motivated to get out the door for another obligation obligation and once your cozy at home to go back out but you still want to work on ways to feel better and nutritional weight and wellness can make that easier right now. They're popular killer balanced foods for balanced moods classes available online so you can balance your time to this class shows you how to use real food to reduce negative moods increase energy improve memory and manage stress and did i mention it's delicious get the same breakthrough coursework talked by the experts and nutritional weight and wellness but from from your home and on your schedule i had to feel better with the balanced foods for balanced moods class and do it in your slippers and sweatpants sign up today go to weightandwellness weightandwellness dot com and register snap. It's online learning from nutritional weight and wellness that helps you balance your time to go to weightandwellness dot com. What are are you waiting for. Welcome back to dishing up nutrition. I wanna tell you more about our august ten dollar cla- especial that's really a bargain we are offering six of our favorite ninety minute classes for only ten dollars in addition into preventing osteoporosis with bone building food as caroline mentioned we are also offering getting a good night's sleep eating to reduce who's pain and inflammation the magic of minerals building a better working memory and last but not least five steps to boost your metabolism so i encourage you to take advantage of this great opportunity to learn how you can use nutrition to live a longer and healthier and better later life check out the dates times and locations of all these classes online at weight and wellness dot com so that's really a great offering that we that we're doing this time of year. Dollar cladding ninety minutes. They're great so at nutritional weight and wellness as we often have older classes. Tell us they're not hungry anymore. Especially later in the day so it's difficult for them to eat they might eat a few crackers and that might just fill them up. Sometimes a solution to a poor appetite is to take a zinc supplement seventy. Three percent of people in the united states are deficient in the mineral zinc so when you're deficient you often lose your appetite eight that makes you also more susceptible to getting colds and viruses more often. <hes> and people often become zinc deficient when they're not the eating sufficient amounts of protein. That's sounds like a vicious cycle to me yeah. Rally another sign of zinc deficiency is cravings for for dessert so if you often say i just need a little something sweet after my meal. Maybe you're deficient in zinc. I just mentioned that that nearly three quarters of the population is deficient in the mineral zinc and that's about seven out of ten or seventy out of one hundred people. That's a lot that is a lot yeah and then the food roots source for zinc is animal protein another reason we need animal protein so we really need to eat eat sufficient protein <hes> because it's also a good source of b twelve vitamin b. twelve and for many people as they age they they produce less gastric acid and that makes it very difficult to absorb vitamin b twelve and of course we need that for energy cheat and for our nerves and all of us have a little chemistry lab in our gut actually we can in fact should be producing juicing sufficient levels of b twelve to stay healthy in order to do that though we need a combination of protein plus the gastric acid to metabolize the meat which in turn makes that vitamin b. twelve so people who take acid blockers lockers because of heartburn often become deficient in vitamin b. twelve and actually start lose start to lose feeling thing in their hands and feet in addition they can become very forgetful so it's best when you age to avoid acid reducing using medication that interferes with your metabolism so high. I was just saying that. I have about fifty percent of my clients. Maybe more more seemed to really lack that the proper gaster gastric acid in their stomach and ordinary metabolize their food right so quite often the cause of that acid reflux is could be a sensitivity to certain foods gluten or sugar or alcohol but many many times acid reflux just goes away once you cut out all those processes carbs and sweet foods right joanne. That's true we get them on the on a good healthy <hes> <hes> eating plan and that's right there. There are acid reflux goes away. That's right in the acid. Reflux are the acid reducing medications are so predominant they really are and what you're saying. Half of your clients i was thinking at least half of my clients are on some kind of of a acid reducing medication so we know that sixty five million people at least take these acid reducing medications and what a shame yeah because it's causing some damaging effects like you know yes <hes> long term affects nerve damage and the other thing is as if they just changed their food that will go away right so as you age eating the high quality protein can improve your moods <hes> boost boost your immune system and resistance to stress helps us with anxiety and depression and even helps you think more clearly. I've heard that from so many clients. I don't have brain fog anymore. Haven't you heard that oh yeah oh definitely yeah. Even bacon and deli meat is okay to eat if that source is from grass fed animals so we're looking for grass fed animal source without nitrates or the antibiotics. It's important to avoid those chemically laden meat products. Remember it's much easier to preserve or maintain contain muscle than rebuild it so each protein every single day yes and have protein throughout the day right. Exact a lot of people people aren't used to doing that so now. We've talked about what to eat to maintain your muscle mass. Maybe we need to discuss what we should and should not not to preserve a strong mind as we age so i recently ran across a noteworthy article of that quote some very impressive oppressive research <hes> on alzheimer's disease. The title of the article is the startling link between sugar and alzheimer's. This article points out that eating a high carb diet and having higher blood sugar levels are associated with cognitive decline one one of the studies in this article followed one hundred eighty nine people over ten years and it found that people with higher blood sugar levels had a higher rate of cognitive decline than those with normal blood sugar levels yeah. That's really amazing isn't it. Yes several several studies have found that people who have type two diabetes are about twice as likely to get alzheimers so those are the people that have a little bit more sugar in their blood <hes> regular basis so people have type two diabetes. They're being treated with insulin. They're also also more likely to get alzheimers so these people often have too much insulin in their bloodstream and elevated insulin levels us increase your risk of getting alzheimer's interesting sleaze studies have found that there's also a higher risk of dementia in people who are pre diabetic well that makes sense. I guess our sound so all three of those groups of people really would have a little bit higher level of sugar in the blah lima <hes> so there are nearly eighty six million americans have prediabetes so let this be a wakeup to call to those of you who are among them. I met with a client a couple of days ago and she came in for the sole reason and she's someone i had worked with before she said my glucose lukasz level always test normal <hes> and so i never even gave us gave diabetes a second thought even though she knew she had it in her family <hes> <hes> so interestingly share her husband got a new insurance plan at work and so would they were able to go in and have some additional lab testing thing done and lo and behold her hemoglobin a. one c. was in the prediabetes. Wow area yeah that was interesting so she marveled at that but she also you know we talked about how to make those changes but then she also talked about how she has nine siblings. She has eight siblings. She fan family have nine and she has a little list on her phone. She was showing me her her brother and sisters names and how she keeps track of what conditions they have like high blood pressure high cholesterol and then what medications they're taking a few of them have diabetes and prediabetes so it's very interesting but she said her brother was always teasing her about oh. You're going to add to that list now. Not that was interesting because she said no. I'm just trying to prevent. She's trying to be proactive. In prevent you know just to be aware of what what can be happening right exactly exactly so getting back to that then in a two thousand twelve study that was led by dr rosebud <hes> roberta <hes> robert it sorry <hes> from mayo mayo clinic a thousand people were studied and put into four groups. The group who ate the most carbohydrates had at an eighty percent higher chance of developing mild cognitive impairment then the group who ate the lowest amount of carbohydrates so the next i step in the brain decline of developing mild cognitive impairment is demand shop right right. That's that's right so it looks like it for next break our last break yeah so you're listening to dishing up nutrition and i want to introduce you to a bone building building supplement that has helped hundreds of people restore their bone density and strength alongside eating real food in balance this this is a complete bone building supplement called key osteo plus of course it contains calcium vitamin d and magnesium but it also also contains all the trace minerals that our bones require strength and additionally it contains those b vitamins and many different antioxidants. We've had such amazing results with this product and you can order key osteo plus online or stop into into one of our seven nutritional weight and wellness locations. If you have any questions for us you can call us at six five one six nine nine three four <unk> three eight and speak with a real lot person or you can just go online and order at <hes> at weight and wellness. S. dot com all spelled out and click on vitamins and with that we'll be right back. Welcome back to dishing up nutrition if you you are looking for an anti-aging nutrition plan join us for upcoming september nutrition for weight loss series. This is a great series stories. It includes twelve one hour classes weekly to help you learn about real food nutrition and also gives you the time <hes> to put into practice all of our nutrition educators practice what they preach and they passionately want you to get on board and and eat in a way that will help you learn to eat a maintain eat and maintain a strong body and mind as you age so check out our nutrition for for weight loss twelve series at weight loss weight and wellness dot com or you can call six five one six nine nine three four three eight to revert reserve your space so before we went to break <hes> joanne we were talking about what not to eat or for a strong mind and body right. Where are we talking about. Eating a lot of process carbs too many carbs in general all kind of makes those blood sugars go up and down so that prediabetes and even if the blood sugars are just kind of on that roller coaster ride <hes> <hes> that's not good prediabetes diabetes. Those people have a much higher chance of getting alzheimer's or dementia and i think just just before we went to break was saying that there was a study where the group who eight thousand most carbohydrates had an eighty percent higher chance dance of developing mild cognitive impairment compared to the group that eight the lowest amount of carbs so that's kind of scary free and yeah you know wake up call yes definitely that's goodwill bears repeating definitely so sugar and process carbs <unk> are tempting. We know that they're everywhere. They're quick and easy. They're typically quite tasty in spite of that as we age they really are or should be pretty much off limits and to be quite frank the dietitian nutritionist at nutritional weight and wellness say that sugar occur and process carbs really should be off limits for everyone everyone they shouldn't be in everyone's diet. Wait three or four times a day. Sometimes we refined people eating those ray candies or ice cream or <hes> chips and working one on one with clients like we both do we see firsthand so often the damaging effects of sugar and so our job is to teach people what those things are right right exactly exactly so here's another realization about higher blood sugars and diabetes <hes> diabetes or high blood sugars can weaken the the blood vessels and we don't grace the risk of having those mini strokes in the brain that is also another cause of those is forms of dementia so high blood sugar actually causes the brain cells to die and i always think about you know. Diabetics are taught that it that if they eat a little extra sugar they eat a little extra processed carbohydrates. All they have to do is add a little more insulin. Yeah that is so damaging. It is for your brain for your body for all these reasons <hes> yeah. That's really really really sad. I know <hes> recently. I had a client can't <hes> who is pre. Don't die by. She developed type. Two diabetes came in with an a one c of ten points six slough in june. I think it was and then our was just in my office. <hes> this past week her a one onc- is down to six point five in while i'm on so and i reminded her that a one c is like a three month. <hes> you know accumulation shen of your blood sugars. I said by september which is going to get her next a one c. Wow we are going to have you down to five point six which where we want you you to be exact and you can discuss getting off your medication for your diabetes yeah in september with your doctor so she was like oh. Maybe you need to be a one of our poster child zigzagging those great stories right. It's so nice to see that success assessed <hes> so remember back when having a cocktail before dinner was just the thing to do sure so nowadays the majority of people should would realize that alcohol is not very good for your brain research has found that a nightly habit of two four glass of align raises your risk of dementia in fact one study found that people who drank just a moderate amount of wine three times a week developed developed smaller brains over time then nondrinkers <hes> and of course we also know that a couple of glasses of wine like three nights a week that is going to lead to what those ten extra pounds in a year sure and it dramatically increases your risk of developing breast or ovarian cancer. Wow that's amazing yeah. Ninety percent of our health is related to our nutrition shen and lifestyle habits so that means our genetics only have about ten percent influence on our health many that people find this very hard to believe that we can prevent is a we know nutrition and lifestyle habits can absolutely maybe reformed and managed by each and every one of us so we could compare that alzheimer's disease to a slow burning fire. You don't see that at the onset but by the time you finally see visible signs of it. It's often too late so all of those months and years of eating process carbs and process sugar are fueling that fire and we don't even realize it or the extra alcohol. <hes> you know the extra few drinks you know now is summer vacation season. It often ends up being more alcohol gaulle than one typically drinks but all of those things are adding up to increasing risk of alzheimer's disease and just like that fire fire it takes time for damage to occur from eating sugar factory fats and drinking alcohol and sadly by the time you see the signed signed. You're having memory and mood problems. It might be too late so just like your muscles. It's much easier to preserve preserve or maintain your brain than it is to change it and for that reason i highly encourage you to modify your nutrition and lifestyle l. habits now to help change and support your your brain so don't wait until it's too late yeah so today on joann <hes> just gonna kinda. Try to recap a few shares that we talked about. I think one of the first things we talked about was protein protein helps helps build our muscles and keep them strong so <hes> we wanted you to have like a lot more protein and most people are really used to eating so we'll do what we say. Let's have some protein protein at breakfast right at least three four ounces allinces another. If you're going to have a morning snack if you get up early maybe another announcer to their another four or so ounces at launch. That's that's right another at an afternoon snakes and another four ounces at dinner right. That's right so that would be a great amount of protein to have that's right and so that adds up to about twelve to fourteen ounces of protein each day which is what we we generally recommend for women women. My daughter recently bentley sent me a quick question because she was. She's been breastfeeding <hes>. She has a ten month old and she said i'm. I'm struggling with <hes> you know. She's making enough producing enough for nursing but she is struggling to have extra to pump if she goes and so she said so. Tell tell me what i need to eat to make more and i you know so. I went through the basics kind of like we're talking about today. <hes> make sure you're getting enough protein. She's probably wasn't getting getting enough protein. I said make sure you have at least twelve ounces if not fourteen ounces along with hydration hydration hydration right same things as aging and good healthy fats we need those good healthy exactly so we're at the end of our show today so our goal at nutritional weight and wellness assists to help each and every person experienced better health through eating real food. It's a simple yet powerful message. Eating real food is life changing and thank you for for listening and have a wonderful day. Everyone makes for listening to dishing up nutrition. If you enjoy this podcast please share your favorite episodes with the friend or leave a review on itunes stitcher or iheartradio the content and opinions expressed are those of the hosts or presenters. They're not intended to diagnose treat cure or prevent disease. 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