17 Episode results for "Caroline Hudson"

How Food Can Help Hair Loss and Thinning

Dishing Up Nutrition

04:17 min | 1 year ago

How Food Can Help Hair Loss and Thinning

"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 tuned for practical realize solutions for healthier living through real food nutrition. You got to make the mom last just giving down cobblestone. The phone crew. Welcome to dishing up nutrition. My name is JoAnne, right out, and I'm a registered and licensed dietitian. And I'm in studio, this morning with Caroline Hudson who is also a registered and licensed dietitian, both of us have had over thirty years of experience each. It's a lot of experience. In the nutrition field. And like that insurance companies commercial on TV says we have seen it all. Oh boy. Have we ever do? Because of our extensive experience, working with many, many clients over these thirty plus years. Caroline, and I thought today we would add address some of the frequently asked questions that we've been asked in one of those questions is are there, any supplements or certain foods? I should add to my diet that will help to slow down or stop my hair loss. I'm getting bald in spots on my head. And so, I'm so embarrassed. Boy, I've heard that one. I. Personally, I found that both women and men are very willing to change their diet or take some supplements, even give up alcohol or whatever, I suggest if only I can just help them get their hair to grow again. That is true. And if you are experienced hair, sending your not alone as many as forty percent of women, experienced female pattern hair loss, and hair thinning we know both women and men experienced this and these take a real toll on a person's wellbeing. I in fact JoAnne, I found us the Tissot here that says that by age fifty eighty five percent of men experienced some degree of air law. Wow. That's a lot, isn't it yet? So there can be many causes of hair thinning such as childbirth are times of excessive excessive amounts of stress. Lack of sleep. That's a really big one for a lot of people. Yup. Five or eight problems. But interestingly, one of the biggest culprits is lack of nutrients. In fact, I was just saying to somebody last night. Oh, yeah. My the show tomorrow's on hair thinning. And they said, what you can do something about with nutrients in the food for hair thin. I don't believe it. I said. Yep. Well, you'll just have to tune in exactly we live in a country of planning. Right. Plenty of food. Right. So why would we be deficient in key nutrients? I believe the reason could be traced back to guess what? That low fat low protein, Dr vacation weight loss types of diets, and they were so very popular. And in fact, unfortunately, still are in many cases, right? So our hair needs to key nutrients for hair growth, protein, and fat and sad. Both of these nutrients are really missing in those low calorie, and weight loss plans. So why do we need that protein for our hair? The fact is that a simple strand of hair is made up of protein fibers. So it makes perfect sense that we need enough protein in our diet for healthy hair. And when a client, asks me, how can I get my hair to grow, again, as a dietitian? I sit down and calculate the number of owns is a protein, the client, should eat most days and unfortunately, so many women and Manon not yelling enough either. Right. Are getting less than six on the protein each day. Yeah. I'm always shocked.

JoAnne Caroline Hudson Manon fifty eighty five percent forty percent thirty years
What Your Cholesterol Numbers Mean

Dishing Up Nutrition

43:52 min | 1 year ago

What Your Cholesterol Numbers Mean

"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 tuned for practical realize solutions for healthier living through real booed nutrition down. You got to make the mom last just keep well, well, dishing up nutrition brought to you by nutritional weight and wellness has this thought ever crossed your mind. What do my cholesterol numbers really mean? I think many people have been told if their cholesterol number is above two hundred they were doomed to and they were going to have a heart attack. So today, we want to clear up some of those misconceptions and help you understand the real meaning of your cholesterol numbers. I'm Caroline Hudson. And I'm a registered and licensed dietitian. I graduated from my nutrition program in Canada over thirty years ago. I'm not even gonna say how many more than thirty at this point. So I guess you could call me a very season dietitian. Actually, I prefer people think of me as having a lot of life experience, and a genuine understanding that changing your eating habits really doesn't come easy to the majority of people throughout the years. I've seen many diets recommended for weight loss and for heart health, and those are no longer considered safe today. So one of those diets that is now considered unsafe for most people is that low fat and high carb diet joining me today as our co host this morning is JoAnne right out. Who is also a registered and licensed dietitian and also graduated from her nutrition program, many years ago to hand how many years ago has it been for you? Yes, you're right. Many years ago more than thirty. Just like you. So I also have a lot of experience helping people with their nutrition over the years and Carolyn you mentioned that in the past twenty five to thirty years, we've seen so many different diet recommendations for both weight loss and heart health, and for many of you. I'm sure you were told to eat low fat and high carb foods to lower your cholesterol numbers. Unfortunately, we have found that really didn't work even as a dietitian for many years. I was also told that low fat high carb eating would lower my cholesterol tried to implement that. But in reality, my numbers continually climbed on that type of eating plan. So if you're confused we totally understand I truly believed in the low fat and high carb diet back then and was shocked when my cholesterol numbers kept climbing. Yes. So today, we really want to clear up some of those myths. And misconceptions about cholesterol and help you understand what those numbers really mean. That's right. And also good to know by the by the way, when I did change my diet and started eating real natural fats, and then cut out the bread pasta. Some of the high whole grains, my cholesterol levels began to lower. So I was able to get off my statin drug, then I had more energy fewer aches and pains. So listeners if you have a copy of your blood test results or you can go online right now to see your test results on pull them out the pull out the one that's labelled your lipid panel, this the your lipid panel measures, your total cholesterol, your triglycerides level, your HDL. L level and your LDL level and often there's a ratio in there. And that would be your total cholesterol to your HDL level, this ratio provides kind of a general risk factor for your doctor, and if it's greater than five you're at high risk, and if it's lower than three point five, you're basically at no risk, but cholesterol is complicated. And our goal today is to help you better understand your numbers. That's right. And to make sense of these numbers. One of the first numbers. I always look at to help my clients evaluate the risk factor is the triglycerides number. So is your triglycerides number in the three hundreds. Or is it one fifty or is it under seventy five as? As we recommend. So it's really interesting to note that high triglycerides levels are an independent risk factor for heart disease, and this is really important. So it bears repeating, you know, high triglycerides levels are a risk factor for heart disease. So if you have a high triglycerides level and a low HD L level, you are at a much higher risk of heart disease. So let's explore this a little bit more. That's right. So again, look at your triglycerides level, and we would like to see that at about seventy five or lower. So people ask this question, very often. What exactly are triglycerides? Oh, yeah. We hear that a lot. Don't we get that question? So triglycerides are the most common fats found in your body, and they mainly come from eating carbohydrate food. Yes. Triglycerides are primarily made from processed carbs sugar and alcohol, which is then stored as fat. That's right. And that's really important to repeat. So I'd like to repeat that one more time triglycerides are the storage fat produced when you eat processed carbs or sugar or alcohol. Yes. So I always say to my clients sugar sugar sugar. Right. Recos carbs, right? So abnormally elevated levels of triglycerides in your blood indicate an increased risk of inflammation, atherosclerosis and even diabetes. So your triglycerides number is, very important. We again, we recommend your triglycerides on number to be seventy five or lower. Yes. And at nutritional. Weight and wellness. We have helped clients reduce their triglycerides number from over a thousand or over three thousand to Welby below one hundred by just helping them stop eating those muffins or bagels, maybe their pizza and also to cut out soda, and those fancy high sugar coffee drinks, I think that is one of the easiest of the of the lipid levels that we're looking at to reduce quickly. Yeah. Yeah. That's the one. I always go after for example, because most people understand that piece. You know, when it comes to all of the other things all of the fats. They kinda get confused about that. But sugar, you know, we can we can cut that out pretty easily. So in our weight and wellness series. We share a client's story that I'd like to share with you now. So many people believe that a vegetarian lifestyle is a healthy one. But it's certainly not for many of us when this client was I seen her triglycerides level was well over eleven hundred remember we said, it should be below seventy five right, right or. He was practicing this vegetarian way of eating for and that was far too many carbs for her specific biochemistry. So we changed her diet and literally within weeks her triglycerides level dropped below Andre well within the safe range. So if your triglycerides level is over one fifty it is time to reduce those carbs, and perhaps even make an appointment with one of us or one of our other nutritionists, you know, I see clients in our Eden prairie office and JoAnne, see his clients in wise that a- and maple grove and when when our clients cut their carbon take they typically have a great side effect. Guess what that they also get to lose weight? That's always exciting. That's great aside side benefit of that. So that's almost time for our first break. I can't believe it. It's always that fast. Right. Right. So you are listening to dishing up nutrition today Joanna, and I want to help you understand the numbers on your lipid panel. So we started out talking and discussing the importance of maintaining a triglycerides level, preferably around seventy five or lower. And we talk about what triglycerides are and why high triglycerides level levels are a risk factor for heart disease. We also want to help you understand how your diet, and what you eat and drink affects your triglycerides level. And we still, and we will be discussing, you know, the the all those the lipoprotein. Teens HDL and the LDL. So understanding your cholesterol, really is complicated. And unfortunately, we have just one hour, and that's nowhere near enough time to cover all of the facts. But it is enough time for us to share. How important these numbers are? So get your test results out and follow along with us when we come back from break. Welcome back to dishing up nutrition as Caroline said understanding, your cholesterol numbers, and how your diet affects those numbers can be rather complex so today more and more of our clients. Just don't feel well on the medications, they're taking to control their cholesterol. They're tired of being tired and feeling achey. All the time. I remember when I was on Staten. I did have a lot of leg pain. And I wasn't sure where that came from. Yeah. Once I got off of it. It was gone. So news flash cholesterol levels are affected by your diet. So eating a lot of sugar and process carbs containing soybean oil or corn oil, and no doubt, your cholesterol numbers are going to go up. So as dietitians and nutritionists at nutritional weight and wellness, we help people develop eating habits that will normalize your cholesterol numbers. I personally changed my diet and was able to get off my statin drugs. So I know that correct nutrition works so feel free to call us at six five one six nine nine three four three eight, and let's get an appointment set up for you. So we have been talking about cholesterol numbers this morning, and I just want to repeat one one fact we talked about earlier that triglycerides are like the storage fat that is produced when you eat processed carbs or sugar or alcohol and just to help people understand what triglycerides are I know that's confusing. And typically when we put move people to our eating plan. Of eating protein animal protein, mostly vegetable carbs and healing fats. They typically have that great side benefit of lowering their cholesterol level and losing weight. So just wanted to recap that a little bit. So I've worked with so many clients who've been able to turn their cholesterol numbers around, especially their triglycerides. Right. Just so the next number were considering when we see clients is to look at their HDL or their high density life approaching level. So we've all always heard of HDL cholesterol as the good cholesterol because it plays a very protective role in your body HDL. Hey helps us to remove oxidized LDL cholesterol particles, and those are the particles that can lead to. Inflammation and disease of the arteries, so JoAnne, another way, maybe to say that is that HDL actually kind of scrubs, the inner walls of our blood vessels of three and it helps to keep them clean and healthy, right though. Maybe people can get that visual HDL, scrubs. Those walls have your dad. That's a really good way to put that. And so take a look at your HDL number. We actually often try to help people improve that number or increase that number in for HDL, a higher number is usually better for men. It should be above forty and for women. It should be above fifty. So an ideal HDL level is is actually within the seventy two a hundred range. So when your doctor sends you to have a blood test one of them. Most important things he or she checks is your triglycerides to HDL ratio. And unfortunately that one is in usually even on your lipid panel tests. Right. It really isn't. So you might be wondering why is that significant the triglycerides level to my HDL level this ratio actually reflects how the inflammatory triglycerides particles are being balanced out by the protective HDL cholesterol particles. So the lower the number on that ratio, the better, so okay. Look at your numbers again, if you're triglycerides level is seventy which would definitely be ideal and your HDL level is seventy you are perfectly balanced. So you re basically not at. At risk for inflammation, and cardiovascular disease. So in addition to lawing, your triglycerides, really the goal is to be sure that your HDL is high enough. Right. So then that ratio is better. Right. Right. So to get a high HDL, you could eat cold water fish, right? A mega threes or you can take some mega three fatty acid. Right. And you need you should be increasing your exercise. Both those things are going to increase your HDL and therefore kind of reduced that ratio. And I think we're saying we don't want to have any more than a two to one ratio from your triglycerides to your HDL. I know that's what I usually tell my clients. So, but we really get concerned when our triglycerides to HDL. L ratio is above three. Right. So for example, if you're tried glycerin level is on one hundred ninety nine and your HDL is forty your risk ratio is about five, right? And that is a concern. And maybe that means it's time to change your eating habits. So again, I just want to repeat our recommendation of getting your triglycerides down by eliminating those processed carb foods the sugar lowering your sugar intake, your alcohol intake, all of those things will help reduce those triglycerides, and then to raise your HDL level. We need to eat more cold water fish or take some mega three fatty acids and increase our exercise. That's right. So as dietitians, we know. No and research tells us that insulin resistance prediabetes and diabetes increase the risk of coronary heart disease, and stroke. So if your triglycerides level is higher than one hundred to one hundred fifty and your HDL level is lower than fifty. We think of time to be concerned. You may want to ask yourself, what am I eating or drinking that's causing those higher blood glucose levels and higher triglycerides levels. What do I need to change in my diet? Well, maybe it's pancakes and syrup eight before going to work or they'll three bottles or cans of mountain dew or any kind of pop pop those are full of high fructose corn syrup or maybe the fast food. Foods French fries that are fried in refined soybean oils or other bad fats. Did you know that two French fries turn into one teaspoon of glucose or sugar in your blood? And of course, that's going to increase those triglycerides. And honestly you Joe, and do you know anyone who eats only to French fries? No, no, it's more like the thirty French fries. And that's going to equate to fifteen teaspoons of sugar in your bloodstream and going to increase those triglycerides in on your lipid panel though. That's right. So. That's interesting because no one thinks of French fries as a sugary food. Right. Right. And yet once you eat one or two people don't stop right, then it just keeps going so research also tells us that high triglycerides levels in women are much more dangerous than men. And in fact, some research tells us that overweight women who have high triglycerides and diabetes have two hundred times greater risk of developing heart disease. So generally that combination is going to result in a medication prescription. Right. Right. Right. So joanne. I think is getting to be time to go for a break continue this conversation. Right. So you're listening to dishing up nutrition next Saturday. We are offering. Our menopause survival seminar at our Saint Paul location. This is a five hour seminar and it addresses health issues from women experiencing Peri, menopause, menopause and post menopause. Seventy five percent of women experience. Incontinence in menopause, and we have many nutritional solutions to offer an osteoporosis is also an issue for menopausal women. Did you know that more women die of a broken bone each year, then from breast and uterine cancer? So we offer nutritional solutions for osteoporosis in this seminar. In addition to the seminar pack, the seminar is packed full of helpful information, Dr and our JoAnne, and Chris will be available to answer all of your personal questions. So come and join us for the day. Call six five one six nine nine three four three eight to sign up. Welcome back to dishing up nutrition. If your HDL is a little bit low in your LDL is too high for your comfort level, we can design a cholesterol balancing eating plan. And in addition to that we recommend supporting supplements. So to supplements that I have found to be cholesterol, balancing in heart protecting our bergamot be PF, and that is from Ortho molecular products and the other product, that's helpful is cardio oxen from neutral, dine both of these products are very effective and clients do not experience fatigue or muscle aches and pains. And those aches and pains, those are coming from those status rhymes the statin medications. That's right. And I just want to repeat a little what? One thing. I was starting earlier is these we always talk about food first, nutritional weight and wellness, right? So we can we always say you can take supplements lots of supplements, and they may not be very effective unless your food is right. I right. So getting the right balance with animal protein, healing, fats and vegetable carbs is the key to making all of this together. Yeah. You can't supplement your way out of a bad diet, right? Right. I just like to throw that little statement in now and again because. Like to take the easy road. Right. A peoples day really stay true to their supplement plan, but the food plan it's a little off sometimes right? Yep. So we were talking about research tells it tells us that high triglycerides levels in women are much more dangerous than men, so overweight. Women who have high triglycerides and diabetes have two hundred times greater risk of developing heart disease. That's amazing two hun hundred that is amazing. And I know that some of the medications that they're prescribed might increase that risk even higher right right of developing diabetes. So if you are diabetic with high triglycerides, maybe at one time in your life, you were told to eat low, fat foods and may be very confused by the eating low fat. But what about the healthy fats messages that that you're getting that advice is absolutely wrong to eat low fat? So those low fat foods often taste bad. So they add sugar or carbohydrates to improve the flavor and texture that creates more try glycerin ads and results in more body, fat higher blood glucose numbers as a result. So a low fat diet is certainly not the answer in regards to my own personal experience. When I changed my food and stopped eating low fat cut out the sugar. I lowered my triglycerides by Lord, my weight, and my aches and pains one away, and I know Caroline, you have a good sorry. How story too? So I think maybe now as good time to talk about that, you know, before I started working at nutritional weight and wellness. Remember, I've been Titian for a long time over three years, but. My total cholesterol was over that two hundred Mark, right? And that's one doctors always say, oh, you need to either go on a cholesterol, lowering med satin, or you know, they don't sometimes even give you an option. But anyway, my cholesterol was just over two hundred two hundred nine my HDL wasn't very good. Remember it's supposed to be above fifty for women. Right. Mine was forty four my LDL, which we haven't really talked too much about yet. But we will was a hundred and fifty one. And my triglycerides were hundred twenty seven. Okay. So what do we say for tranquilize rides? We want it right about that seventy five. So my ratio the ratio that most doctors look at that I talked about at the very beginning of the program was the total cholesterol to your HDL that was four point eight. So that's a medium risk, and my triglycerides to HDL level was two point eight. So it was one twenty-seven over forty four right on and two point eight. So definitely that wasn't that one to one ballon, right? We're looking for so shortly after I started at nutritional weight and wellness, I had my annual of physical, and I'm really happy to report that since I've been eating the nutritional weight and wellness way. I was. One of those low fat people, JoAnne. I was eating low fat everything, and I wasn't you know, I didn't do a lot of processed carbs. But boy, I had too many carbs for my body right now. Yeah. So now my cholesterol still over two hundred but my HDL has risen to seventy eight. That's excellent ads. Really good. And that puts my main general of risk factor as no risk right down to two point seven. I believe it is. And we wanna keep that number below three point five, and my triglycerides are seventy six so perfect seventy five as our goal, right? So happy with that. And my ratio then my triglycerides to HDL it's at point nine. Excellent. That's pretty darn good. And then my LDL has. Lowered to one hundred and fourteen still like to get it below one hundred by. But anyway, I'm in the no risk category. Absolutely are and then the other thing that happened is I also lost weight when I started eating the nutritional weight and wellness way. And I had been struggling I'm over that sixty Mark. And so women do struggle menopause with their weight, and I just couldn't get those extra pounds off. But eating the nutritional weight and wellness way, I was able to drop those pounds and get my entire lipid panel in line. So my doctors are really happy with good grace. Story. Yeah. So as we said earlier on the show JoAnne, and I really have been around the world for a number of years. Yes. So we both have personally followed this whole sugar story. Did you realize that as far back as two thousand and three which is like sixteen years ago, the World Health Organization recommended that no more than ten percent of your calories should come from sugar. Wow. That's sixteen years ago that that remark came out and the report suggested that people could lower the risk of obesity, diabetes, and heart disease by simply reducing their sugar consumption. But guess what happened the sugar industry tried to block that report and very, unfortunately, they succeeded. So the world hasn't heard this message loud and. Claire. So that's one of the things we're trying to really clear up today. Right. I was reading a book to an I was remember is somewhere in the seventies. There was a similar kind of information published about sugar that was blocked from being exposed to the public. So, unfortunately, there's been some of that. But in two thousand five the institute of medicine suggested that sugar consumption could increase the risk of heart disease, also diabetes, and raise our LDL cholesterol. But no one was listening. So by the year, two thousand the average person consumed ninety pounds of sugar each year that is amazing to think about ninety pounds of sugar in a year by two thousand eleven it was up even higher to one hundred fifty six pounds of. Sugar in a year. So think about that amount of sugar so thirty one five pound bags of sugar for every man woman in child in America. Wow. So. Yeah. So, you know, I'm sure some are listening saying, oh, come on idol by you know, thirty one pound thirty-one bags of five five pounds at each bag of sugar. But really what we want people to be thinking about is not just those bags of sugar that you're buying. But it's those processed foods the sugar that comes from those processed foods alcohol, you know, and all of the baked goods and the pop and the fancy coffees through that equate to that hundred and fifty six pounds of sugar. So it's not just the bags of sugar. So it's all of the foods that were eating and how that turns into sugar in our body. Exactly. So I think it's interesting also over fifteen years ago research found that sugar increases are LDL lev. Levels. We were told that is the bad cholesterol. And all along we were told that it was fat that raised our LDL. So there's more to that story after we go to break it's time for our last break here. So you're listening to dishing up nutrition, if the winter weather makes you just want to stay home. Oh, go to love to stay in bed. This morning. But you're also want to improve your nutrition. I'd like to suggest our online program nutrition for weight loss plan, it's twelve separate presentations, plus two one our individual consultations with a nutritionist or dietitian. We realize that sometimes with winter driving can be difficult or maybe you're a real podcast listener. But you still want to establish better habits. So our nutrition for weight loss series as a great solution. If you have questions for us, please call us at six five one six nine nine three four three eight or go online to weight and wellness dot com and check us out and we'll be right back. Have you ever tried one of those deprivation diets that make you thinner for a while? But looking all haggard and sad. I'm here with Anastacia who has the reverse going that radiance of good health. Anastacia you credit the nutritional counseling, you've got at nutritional weight and wellness. Yeah. I met with Joanna about three years ago. She definitely helped me lose a good twenty pounds. But in addition to that, I stopped drinking, energy drinks. And as a result. I no longer battle with restless leg, I sleep through the night hell else other than your weight have the changes that you made impacted your health, I focused better. I sleep through the night. I can remember people's names. And what about the fury? Now. I get to eat all the protein fruits and veggies. I shop at the grocery store like everybody else. Can you eat out with your friends? I do I might edit my meal a little bit. But I'm still out at the bars and restaurants with all my friends and family could nutritional weight and wellness help you like they helped in a stage yet you can check them out at weight and wellness dot com or give them a call six five one six nine nine three four three eight. Welcome back to dishing up nutrition. If you are a person who does better when you attend a class in person and feel you benefit from the other people in the class. Let me suggest our in house nutrition for weight loss program that starts the week of February twenty fifth in all of our locations. That was a well-timed commercial. We just got to hear Nells success story of her ninety pound weight loss, and that was with the nutritional weight and wellness program the nutrition for weight loss. So if you are interested in coming into our in house program, here's a breakdown of what you will receive. We have twelve one hour classes to one our individual nutrition consultations you will receive your own personalized eating plan and a ten percent discount on supplements. During those twelve weeks, you'll also receive access to our private nutrition for weight loss Facebook community and the magic in me food journal the way to weight loss cookbook in all of this for three ninety nine, but we have a special going on as you just heard. Save fifty dollars when you sign up by February eighteenth, and I do recommend taking advantage of the early bird special as some of our classrooms have limited space so sign up at weight and wellness dot com or call us at six five one six nine nine three four three eight call today. So next Saturday on dishing up nutrition Kara and Shelby will be talking about nutrition to ease headaches and migraines. So we'll look forward to that show. Yeah. That'll be great. So just to recap we've been talking today about cholesterol numbers. We've talked about triglycerides talked about HDL and starting to talk a little bit about LDL here. So over fifteen years ago research found that sugar increases are LDL levels previously. We had been told we had to reduce our fat to reduce those LDL levels. But that's not true. It didn't work for me. No me, either me either. So. Yeah. So there there is more to that story and Caroline's going to explain more, right? So when we talk about LDL cholesterol, or that low density like a protein, there are so many layers of information. So first of all what is the accepted LDL range? Generally, the accepted range level is below a hundred and thirty that will put you at a very low risk. But it really depends on what type of LDL cholesterol, you have. So both HDL and L. L cholesterols are made up of different particles. So if you are concerned, it's really best to ask your doctor to run what's called a particle test to determine if you have the lightened fluffy LDL and some people do right in those LDL numbers are high in their get concerned. But if they have the light and fussy that's not bad. That's kind of the good LDL. But you could also have those small dense LDL particles and those are not not so good for your for your health. But I have found to hand that some doctors just refuse to run this test. Right. So you know, what about have you got a grants? Yeah. I agree. And I know a lot of peop- and people just don't wanna pay extra for more tests on their own or maybe don't even know they have that option. Yeah. But then. I say to people. Okay. So you're gonna start taking a Staten. How much is that gonna cost you, and what's your deductible or whatever? And then we kinda reason it out, and I say, okay, maybe it's worth running this one test. Yeah. If you can so also too. If you do have those light fluffy particles it does reduce your risk. But if you have the small dense LDL particles that are oxidized in inflamed, you are at more risk. So when you think of LDL and HDL cholesterol, the LDL carries kind of that ready to use cholesterol molecules or particles to be absorbed by the cells that need the LDL cholesterol. We need some LDL cholesterol. We do and the HDL actually picks up that excess cholesterol and carries a back to your level liver. For recycling and excretion. So the HDL end the LDL actually worked together to keep us healthy. That's right. And I wanna finish up. Our discussion about cholesterol today by sharing some surprising information, most people think LDL is a bad cholesterol. But the reality is LDL cholesterol is really not bad at all. It actually has many functions in the body. So in past shows, we've talked about having healthy cell membranes. And how that is important are LDL kit cholesterol, carries beneficial nutrients to all of ourselves. So we need some of that LDL right yell is a carrier of those good nutrients Elliott cholesterol, also helps to make cortisol and estrogen and progesterone and test. Saas thrown those are all important hormones. We need LDL to produce our hormones. Lastly LDL cholesterol plays an important role in brain, health and brain function. It's a master antioxidant for the brain and helps to make vitamin d. And actually, I thought that the interesting we talked about it being a master antioxidant for the brain when my dad was on a statin medication. But was diagnosed with dementia. They took him off that statin medication immediately. So that tells you something about maybe they do know that there is some risk there and Joanna I gotta say the same thing with my father. He was on a statin forever. And then when he got dementia it again, no he miraculously came off of the Staten. And I never. Oh, really realized that until I came to nutritional weight and wellness. Why that was so? Yeah, you're right. So understanding cholesterol, as you can well, imagine is very complicated. And it's unfortunate that most people have not been given accurate information about it. So if you want to know more about cholesterol, we cover the topic and our weight and wellness series in great detail or you may want to pick up a book one of the books. We recommend is the great cholesterol meth by cardiologists, Dr Steven Sinatra and certified nutrition specialist, Dr Johnny Boden. We have so many clients who have been able to normalize their cholesterol levels through eating real natural fat and limiting their consumption of sugar and processed coup foods. So as we always say food, I we find when people follow our weight and wellness eating plan. And they no longer need cholesterol lowering drugs. The biggest benefits of choosing food over drugs are having more energy, a better memory, and fewer aches and pains. Another great side effect is balanced hormones. So this is right is the end of our show today. So our goal here at nutritional weight and wellness is to help each and every person experience better health through eating real food. It's a simple yet. Powerful message. Eating real food is life changing. Thank you all for listening today and have a wonderful day and stay warm. Yes. Happy saturday. Fun. Thanks for listening to dishing up nutrition. You enjoy this podcast. Please share your favorite episodes with a friend or leave a review on I tune, Stitcher or iheartradio, the content and opinions expressed are those of the hosts or presenters they are not intended to diagnose, treat, cure or prevent disease. Product statements have not been evaluated by the FDA.

JoAnne Caroline Hudson Staten Joanna I menopause diabetes Canada Carolyn Anastacia Eden prairie Inflammation uterine cancer Titian World Health Organization
Weight Loss Habits

Dishing Up Nutrition

44:18 min | 1 year ago

Weight Loss Habits

"Hi, this is Brittany. One of our nutrition set, nutritional weight and wellness before we start today's podcast Ramana. Let everyone know about our fifteen percent off sale. It's fifteen percent off all Neutra key products and nutrition counseling, and it starts Saturday March sixteenth and runs through Saturday, March twenty third if you've been listening to the podcast and tried implementing a few things that you've learned, but you just haven't been able to put it all together yourself. This might be a great opportunity to meet with one of our nutritionists dietitians. Remember, you have a specific health issue that you'd like help with whatever your health goals are I'm sure we can help in. Now, you can save fifteen percent, we offer individual appointments in person by phone or Skype. And if you're really busy this time of year, you can also purchase the appointment in use it at a later date as I mentioned earlier, all of our new tricky products are also fifteen percent off all week all of our neutral key products are. Manufactured in the United States in our independently tested by third party. Oh, and we also offer free shipping on all of our orders. So enjoy the sale online at nuture key dot net. That's N U T R I, Kate E Y dot net. Or in person at our seven twin cities locations. Thanks for listening to Jewish ING up nutrition. And enjoy this podcast. Welcome to dishing up nutrition with licensed, nutritionists and dietitians from nutritional weight and wellness. We explain the connection between what you eat. And how you feel. Stay tuned for practical realize solutions for healthier living through real booed, nutrition smoothed down. Got to make the mom last just kicking down. Oh. Up nutrition. I have some really startling numbers for all of us to consider today. There are actually more obese adults in the US now, then those who are just overweight. Wow. Yeah. According to a new report from the National Center for health statistics almost forty percent of adults in the US are now obese in know as a dietitian a works with people well for well over thirty years, I have never met a client who was actually happy about being overweight weight or obese. Of course, I've never really worked with any of those sumo wrestlers out there. But I bet most of you would agree that the majority of overweight, people are not very happy about how they look or how they feel and. Many of them are concerned with the additional health risks that being overweight can cause this morning. We are going to talk about some simple everyday habits back can put weight on. And of course habits that you can adopt to lose weight. So good morning. I'm Caroline Hudson. Welcome everyone. And as I mentioned, I am a registered and licensed dietitian, and I've been helping people lose weight for the past thirty plus years. So I have an I really never focused on the numbers on the scale. And I say that to my clients every day, but I always strive to help people develop habits that will result in weight loss and wellness. I see clients at our Eden prairie location, and I teach many nutrition classes, and I also have the great opportunity to work long distance. With many of our podcast listeners, and that's really fun at the either Skype or on the phone, whatever. So joining me today in this discussion about weight loss habits is JoAnne right out. She's also a longtime registered and licensed dietician who works with our clients in Weiser and maple grove. Good morning. Caroline and good morning to everyone out there. It's great to be here today before the snow star. That's another round of snow, right? Exactly. So caroline. You shared some shocking numbers about obesity. And now I'm going to share some alarming rates about diabetes as well. Because we live in and broadcast from Minnesota. I researched rates in Minnesota. And was very surprised to learn that type two diabetes rates in Minnesota have more than doubled since the year two thousand. Wow. Wow. That's amazing. Right. Yeah. The rate of type two. Diabetes was four percent of the adult population in in in two thousand and sadly today, it is about eight point four percent of all adults in Minnesota. So it's even more interesting is that in nineteen sixty when back in the day when Elvis Presley was the American idol and both the very young and more mature audiences were enamored with him the type two diabetes rate was a mere one percent of the population. Wow. And now we're at what eight play or did you say, wow, really alarming? Thirty million Americans are now diabetic another eight point three million which is about. Yeah. I mean, it's a huge number. Also yet that are pre diabetic as Americans we need better weight loss habits and better habits to prevent diabetes. So today, we want to share some. Simple eating and lifestyle habits that will help you lower your blood sugar numbers, which of course, a fact to your weight and the numbers on that scale or maybe inches. Maybe wanna look at inches way the way, right right so habit. Number one is the happy hour habit. So you have worked hard all week. You just wanna unwind with Glasser two of wine. So or maybe you're retired and the kids are gone now. So you have lots of free time, you know, from past experience the next day. You will have a little brain fog. You will be some dehydrated up. Yup. So you'll be hungry and craving sugar and most likely you won't have the energy to go work out. Right. Right. Exactly. So some of you may be thinking. Okay. Caroline and JoAnne. What is wrong with drinking just a couple of glasses nine, right? I mean, we have people say that. Us all the time. We do. Well, here is one answer from the obesity researcher, Dr Michael Jensen. From the mayo clinic he reported that alcohol intake is associated with a bigger waistline. Because when you drink alcohol guess what the liver burns alcohol instead of fat. So you're going to end up with that what we would call like a beer, ballet or Meli. Right. Exactly. And I explain that to my clients a lot. Yeah. So do I only are you adding some calories here, but you are not allowing your liver to work. Right. So bottom line those two glasses of wine will slow your weight loss down can cause you to have even more belly fat. And when I used to drink a couple glasses of wine, maybe used to go out to eat once in a while still do sometimes, but I realized. After that experience. I would gain weight. My back would hurt. I would have trouble sleeping. I remember. I would abruptly wake earlier than usual in the middle of the night. Like, maybe one or two in the morning, and I learned many years ago. I couldn't drink without seriously affecting my sleep, which is so important. Oh, so weight loss as well or maintaining your weight. So over time it became very evident to me that the wine habit was harmful for me. So here's a reality. Check the wine or alcohol habit. Certainly is not good for your blood sugar control. If you currently have diabetes or are pre pre diabetic indulging in your alcohol habit. Should be no more than every six weeks or preferably not at all. But that doesn't mean you have to give up meeting with your friend. So here's what I suggested how to handle that happy hour beverage situation. I order, you know, mineral water on the rocks or and with a twist of lime more ask for a champagne glass or a wine glass. So at least you feel like you're, you know, having a fancy drank. That's right. You know, if it's cold outside new, maybe you wanna ask a for a Cup of tea or or a decaffeinated coffee or or something like that? And herbal tea would be probably my my favorite thing to have. You know, you can s-, you know, socializing, you know, as just as well over that water or tea as it you you used to do with a two or three glasses of wine. So one of the many good things that will happen. Once you. Give up that wine habit. Is that the next day? You're gonna feel great. You can still get your friend fix, of course. But your blood sugar and wait won't spiral up. That's right. Yeah. And you know, the other happy hour pitfall I often hear from my clients is that bar food or the happy hour food. Right. Right. So I always tell my clients make sure you have a healthy balance snack before you go to meet with your friends. So you're not hungry. That's right. You're not tempted to have that bar food with filled with bad fats and probably too much sugar too, many carbs. That's right. So that one behavioral adjustment can and will make an impact on your health and on your weight. Researchers have found if a person drinks to gust of wind daily over the course of a year. Wow. The person can gain up to twenty. Five pounds in one year. Wow. Look to undermine on from wine only. And if you only drink wine three or four nights a week, you might only gain ten to twelve pounds in a year. So in four years, you could gain forty pounds. And don't we hear that from our clients? We do I don't know what happened just over the last three years I gained weight. Yeah. Or or the kids moved out and my weight's higher. I wonder what that's about right, right? So we also know that drinking water about half your body weight announces is going to help your liver. Caroline talked about the Lewis. Our your liver is going to be more able to burn up that stored fat if you're well hydrated. So if you weigh about one hundred and fifty pounds, you need about seventy five onces a water so change your habits to gain control, your weight and your blood sugar, and it is time for a break. So we will be right back. You are listening to. Dishing up nutrition brought to you by nutritional weight and wellness. Do you realize this is national sleep awareness week? If you are having trouble getting to sleep or staying asleep. Stay tuned because when we come back from break Caroline, and I will give you some simple tricks for getting a good night's sleep. Well, welcome back to dishing up nutrition to lose weight and stay healthy. It is really important to get at least seven and a half hours of sleep most nights. That's right. And if you have trouble falling asleep, I recommend taking at least four hundred to six hundred milligrams of magnesium glycemic and two to three milligrams of sub lingual melatonin. And sometimes people say, oh that so many pills, but your sleep is so worth it. It's so is I don't go to I don't go to bed. Even try to go to bed without my Magnisia memory. I love it. So if you have trouble sting asleep. You know, I really recommend making an appointment with a weight and wellness dietitian nutritionist. So that they can help you rebalance your body's chemistry. So that you'll be able to sleep at least seven and a half hours. So if you need our help, please call us at six five one six nine nine three four three eight and set up an appointment. So before we left for break. We just finished on habit number one. And now I'm gonna go to habit number two. Guess what? That is up corn. Oh my goodness. I hear so many people have that popcorn Abbott. So especially when I'm teaching our nutrition for weight loss class, many of the members say that one habit that is really hard to give up is eating popcorn. And of course, they're doing that. While they're watching TV or movie popcorn is one of those favorite snacks, one of the most favorite snacks in the US with an average American eating guess what fifty four courts each year. Why I was really surprised to find that statistic. Wow. But think about this for a moment. Popcorn is a variety of corn. And guess what? Farmers feed corn. To fatten up their cattle and their pigs. So they do. Yes. And that bears repeating so you say that again so corn is fed to the cattle and pigs to help them fat NUP. Yep. So it's kind of doing the same thing for us. Humans to write it is and pin many people that have taken our our classes have heard a say that so also in microwave popcorn you're gonna find five hundred to six hundred milligrams of salt and lots of refined and damaged fats. So not only does corn slowdown our metabolism. But also those damaged refined oils and excess sodium are also going to slow our weight loss. Yeah. So several years ago. Researchers tested a variety of carbohydrates to see how fast and home much certain foods would increase our blood glucose level. And remember. Blood glucose levels trigger levels. They affect our weight loss. Right. So this measurement is called the glycemic index. So let me explain what that is a little bit. So the glycemic index evaluates your body's response to foods that contain carbohydrates. So the more the dramatic or the more dramatic the rise in your blood sugar after you eat a certain food, the higher the rank on a scale of one to one hundred so your body digests high glycemic index foods rapidly, so that's going to cause a significant blood sugar fluctuation. So the glycemic index of popcorn is considered moderate to high. An it averages about seventy two on that scale of one to one hundred for two cups, so popcorn increases blood sugar levels leading to that. Insulin resistance and that pot belly. It slows your metabolism and causes some weight gain. And then top it off. With the soda that people are drinking right while they're eating that popcorn. And that just adds more fuel to that fire. That's right. So if you have the popcorn habit. How do you break that habit? So realistically when you go to the movies, or you're sitting in your home theater, or in your couch watching a movie, you move will most likely want something to snack on the popcorn habit is no longer an option if you're working on weight loss, and if you're trying to avoid diabetes. So I created a new habit. I slow roast nuts at home after they've cooled. I will put about twelve to sixteen nuts and a small baggy at a few organic dark chocolate chips. That's a really great back. I also drink water in place of soda so I'll add that in. But this is not only tasty, but it's a great weight loss habit. Yeah. Another really easy ideas to cut up like a good quality protein par bar like the Rx bar Epoc bar or even a beef stick or beef jerky. You can call a cut them up into small bite size pieces and snack on those. You can even add those to the nuts too. That would be an excellent excellent snack. Some people simply take a small bag of almonds or p cons all of these snacks are good for weight loss and good for bullet blood sugar control. These are some simple habits that will support weight loss and diabetes prevention. That's right. So I like to cook. And in the past I like to bake a lot. However, I've I baked less often. Now, I've learned that cooking meals is a positive weight loss habit while the vast majority of the time baking is a negative habit for weight loss. So I think many of you may. May be like me if you bake or buy cookies, they're calling your name, you're gonna wanna eat them money those. So now when I'm baking, I'm making something like the blueberry Muffin recipe or pumpkin Muffin recipe that contains some good way protein, and that's a healthy snack. So now, I can eat one and be satisfied and Santrac. Yeah. That's a great. Great suggestion, JoAnne. Okay. That said now habit number three. What about that holiday cookie exchange? The traditional holiday cookie exchange is famous for sabotaging weight loss. One of my friends had guest, guess what? Twenty four does then holiday cookies stored in her garage this past December and that was just waiting to sabotage her weight loss and health goals. Yes. And to have a better understanding of that potential weight loss disaster that's waiting to happen. Let's break that down. So twenty four dozen cookies is actually two hundred eighty eight cookies calling her name. Right. So of course, these special cookies are hard to resist even when you know that eating one leads to two cookies and then three cookies, and maybe more definitely not good for weight loss. And of course, not good for blood sugar control. So JoAnn, you're telling me a story of us right of your friends or wasn't holiday cookie butts. Brought cookies to a friend, right? Yes. She she brought cookies to a friend every time she went out to eat with this this person, and she had made them a few days ahead. So by the day, she was going to meet this person, she had to remake. What she disappeared. Oh boy. So it's not just that holiday time. That's problem. If we're making cookies gotta look at dick. So how can you break that cookie exchange habit? Here's a question to ask yourself who are you really baking for like, your friend? Right. She was eating them. And then of course, making another way is it you or your friends is it your family, do your friends and family need all of that sugar. Or do you want all of that sugar? Those are good questions to ask yourself. So as we try to avoid obesity and diabetes. We have to move past this old tradition and start healthier new traditions. That's right. And it's time to step away from that cookie exchange habit and step into fun healthy activities that support your weight loss and health. So when you give up the cookie exchange habit. Be sure. To think outside of that cookie box. And have you ever thought about volunteering at a shelter or having a gift wrap gathering or Caroline at a retirement home or making small are making batches of chili or are hamburger soup recipe? You can share those with special people who would appreciate a hearty home cooked meal. Yeah. One of my favorite things are on the holidays. Devante tear spun someplace like feed my starving children. And I have a group of friends that walked and hunger on thanksgiving morning. So that is a new tradition that you can help. That's that's a great habit outbreak. That's right. And sometimes I give gifters of homemade roasted nuts as a hostess gift. So another way to make that change. So break time again you are listening to dishing up nutrition next week starting March thirteenth. We are offering our weight and while. Illness series in three different locations will be in Saint Paul in north oaks and in maple grove, and because old man winter has been relentless this year, we have decided to extend the fifty dollar early bird discount. So the cost for you to you for all six classes is only going to be one hundred ninety nine dollars. Pretty good bargain. That's great bargain. So call six five one six nine nine three four three eight today to get signed up. Well, welcome back to dishing up nutrition, as you know, nutritional weight and wellness is a nutritional education center. And we believe when you know better you can actually do better. So take advantage of the early bird special. That JoAnn was talking about before we went to break we are offering this on our weight and wellness series, and you're going to save fifty dollars. All you have to do is call six five one six nine nine three four three eight and sign up. Maybe you've taken the series before. But you're putting your, but are you actually putting it into practice? What you learned or maybe you've just kind of slipped away back into your unhealthy habits. And we know that happens to a lot of people that's easy to do. Yep. Oh, that's right. So have we're on habit. Number four. Okay habit. Number four is going through the fast food lane habit. So rather than cooking a meal at home you choose to swing into the fast food lane or make a quick stop and pick up some convenience foods. So an interesting study published last week in the journal of the academy of nutrition and dietetic foun that fast food meals are getting bigger and salt here. That's really nice. It isn't an allusion. No, it's not the researchers looked at seventeen hundred eighty seven entrees sides and desserts at ten different fast food restaurants from over the years of nineteen eighty six to twenty sixteen. So a long time. Yeah, they found the average entree weighed thirty nine grams more and had ninety more calories. Plus, the sodium content was almost fourteen percent higher now than thirty years ago. Wow. Yeah. Definitely wonder we are having a weight problem in this country. So if you break that fast food or convenience food habit. You will not only save on calories. But you will also be able to protect your health. Most of these foods contain refined oils, like soybean oil or corn oil, which we consider our really damn. Fats. Yep. And you know, so are you wondering what is so wrong with eating damaged or refined oils? How did these damaged fats affect my metabolism? So when you actually eat these refined oils and damage fats. You slow down your metabolism, and you can actually gain weight more easily. So you don't wanna do that. No, those out of your diet if that's right? So let's look at our food. Choices have changed over the past several decades, my grandparents were very smart about their diet. And they were not overweight. I'm sure that never even thought about dieting and weight loss. They did not go on a starvation type, wait plan. They just state real food all of their food was our Ganic. Most of it was grown in the garden. The meat was free range and grass fed and. Nothing was genetically modified. It was just real food. So real good for their by. Right. So have you noticed when you take a road trip to pretty much anywhere here on the US? It's almost impossible to find a real food to eat. You get lots of poor quality fast food type foods full of sugar, bad, fats and chemicals. These foods are really bad for your weight loss and your health, and it is really difficult to find real food because it's not very profitable to sell organic vegetables or even regular vegetables fruits or grass fed meats, but there's a much higher profit margin in things like twinkies or candy bars or chips or soda and those fancy coffee drinks my goodness in the past. You know, a Cup of coffee was just like a Cup of coffee, right? And you drink it black or maybe you added some cream some heavy cream. It didn't contain those high fructose corn syrup and bad fats and chemicals to add flavor. A Cup of coffee was just that a Cup of coffee, and it was okay. For your metabolism. That's right. I do have to tell you a quick story though. I was hearing this with Caroline earlier. When I visited my daughter in Colorado. I went into a convenience gas station, not expecting to find much in terms of healthy food, but I just needed to find something and I found a Cup of bone broth, and I was not widely. I was shocked. There was bone broth in that convenience store. And so I asked them I bought it and asked them to heat it up. And I thought to myself only in Colorado is are they going to have anything like this gas station restaurant, right? Oh, I was very happy to buy it. So that was a nice, but you definitely. Not the majority of places, right? You really have to dig for something. And you have to know what you're doing. I know. That just reminded me. I was recently in Colorado. And I actually find are ex bars. Oh, yeah. In the convenience store. Wow. And I was with my mom and my sisters, and we were we were they were all we were all deciding that we needed a snack, and I grab those and they all were coming up to the cash register with other not so healthy things. And and they looked at what I had. And they said, oh, well that looks good. I said yes, lease it's healthy. And it's going to satisfy me and it's got some protein, and it's got some fad and a little bit of carb. So it's great. So they all ended up with an r x bar. So good influence. Yeah. Again that was in Colorado. I forgot about that. So I don't think many people know there are about three hundred and twenty thousand processed food and beverage companies in business today and about one half of them, basically sell candy. Snack foods and soda up the advertising budget to market snacks to the masses is about thirty billion dollars a year. So here's a really eye popping mind. Boggling fact for you to ponder, that's more money. Three hundred twenty thousand more money is spent each year on advertising fast food than on higher education. New cars and computers while bind thirty billion dollars thirty billion doll- mazing amazing. So what if we took all of that thirty billion dollars and spent that money instead of on confess food and convenience food. What if we spent all that money on real food? I believe that forty percent of the adult population would not. Be obese. We would not have such a health crisis here in America. Okay habit. Number five is that peanut Eminem habit or really kind of any candy bar or candy type habit. This is a habit that many of us had and I'm guilty of that one. I did. For. If you have the Eminem habit. You know, who you are? And Hugh rationalized that the peanuts are healthy. Oh, I did that. So maybe peanut Eminem 's are, okay. Really? A small bag equals about seven and a half teaspoons of sugar. So that's more than the recommended amount of sugar that you should eat in a day on it also has artificial flavors, and it has artificial colors think about all those brightly colored Eminem's, right? There's blue yellow red so all of those are dis and their artificial colors. There's also corn syrup, and they're just highly processed. That's right. And so in ADHD seminar that we have coming up. We talk about the sugar the corn syrup the artificial colors artificial flavors, those food dyes that are in our foods and how they interfere with the brain's ability to focus. They are so hard on the brain. So need we say anymore, JoAnne? Right. The sugar actually stimulates the. Awards center in your brain. So you want more and more. So not good for your weight loss and certainly not good for your health. That's right. So it is time for break. And you're listening to dishing up nutrition and the ADHD seminar, I referred to is coming up on March sixteenth. This class is called food connection to the ADHD as a parent who's has experienced the ADHD struggles firsthand. I wish they had offered this seminar. When my kids were tnd teens, we really struggled through those years. I encourage you as parents to learn as much as you can about foods that support good, brain, functions and foods that interfere. So if you want more information about the seminar, call six five one six nine nine three four three eight and leave a message. For me. My name's JoAnne, right out. And I'll be happy to call you back and talk to you about the class. Welcome back to dishing up nutrition. I want to let all of our podcast listeners know that we are so grateful to all of you for listening. If you like our podcast, please share them with a friend or family member. And if you're able to write a review on I tunes. Oh, we love that so much again. Thank you for listening. Join Cassie and Shelby next Saturday as they discuss. What are your muscle cramps telling you that sounds like a good show? Yeah. It it will be a great show. So we have been talking about. Habit. Number five the peanut Eminem habit. So we talked about the all of the not only peanuts but sugar artificial flavors artificial colors that are in their corn syrup. So what can you substitute for those peanut Eminem's? Like, I mentioned earlier, I slow roast almonds pecans. I've even done cashews, and after they have cooled I add small pieces of dark chocolate and count out about twelve to sixteen of these nuts. It's a very tasty and satisfying treat there's very little sugar in that and the becomes contain nineteen vitamins and minerals, vitamin a vitamin b vitamin c calcium and magnesium just to name a few so one bag of Eminem's is going to slow your metabolism. In your weight loss. However, the the roasted nuts the roasted pecans with dark chocolate are going to support your metabolism and your weight loss. So make that switch from a bad unhealthy habit to a good healthy habit. Yeah. In our nutrition for weight loss classes, we talk about everyday habits that are either supporting our weight loss or your health or habits that are holding. You're heading you back. You know as a dietitian it is. So gratifying to see that light bulb go off and many of our classes when people finally realize that one little habit like eating a few Eminem 's out of the their office. Mate's candy dish every time they walk by to go to the water fountain or to the washroom. That in reality is probably holding them back from losing weight. So as nutrition educators, we strive to help people develop positive lifestyle habits, and when they do this. It is so rewarding. Right. And you talked about the light bulb going off people come in sometimes after they've been through class. And they've heard that kind of message like the I finally learned that I can't even start your can't even take one. Because one always means more much more. We talk a lot about that though. Don't we JoAnne? We, you know, are you a moderator or not, you know, can you stop right with the one cookie? Can you stop with the one piece of dark chocolate or do does that lead you down a path of kind of no return? Yes. And eating those dozen cook as you cook for your friend. That is so true. So we're going to spend a few minutes this morning recapping the habits, we talked about this morning. So if you're working on weight loss, you really wanna make weight loss your priority. So don't think about I can never have this food. Again, think this is a period of time where I'm just focusing on new habits to support my weight laws and rather than thinking what you can't have any more think about what you can have. But then going back to our habits avoiding that happy hour habit that glass or two of wine. I always find that amazing. Because when we talk about the statistics of gaining twenty to twenty five pounds in a year. We're always talking about two four ounce glasses of wine. But that's not what you're getting at the bar. Right. But. Are you getting six ounces of wine in that glass? Or are you giving eight ounces? So maybe it's one glass a day that's going to add that twenty to twenty five pounds a year. And I think that's a real reality. Check. Oh, think about that. You kind of talked about how the fast food meals have gotten bigger with wine glasses. They have right. I mean, I remember my mom's wine glasses. They're like, they're smile like four houses. And then you know, when I got married the wine glasses, I was given were more. Thing. Right. So and especially those larger glasses for the red wine glasses that are really large those. Yeah, that's a habit. We definitely not a wine glass you wanna fill you just put a little bottom. If you are going to have any. So I mean, I think that the one of the tricks that I use is pudding water if I'm out for happy hour with my girlfriends, I could get water mineral water and asked to put it in a champagne glass to or or one of the wine glasses. Yes. With a twist of a lemon or lime. So it makes me think like I'm having a nice drink, and I could socialize just as good with a glass of water as I can with a glass of wine. So -solutely the second habit. His that popcorn habit. Right. So popcorn increases that blood. Sugar and that's going to lead to that insulin resistance, right? And that quick sugar. I was thinking about corn or popcorn as quick sugar. That's gonna turn right to glucose. And then of course, go to store fat, right? And if you're working on weight loss, that's really defeating the purpose. So you gave us some good examples of things to substitute like that popcorn with right? You had the a handful of nuts with some dark chocolate Jay's or something it'd be an excellent one. So the holiday cookie exchange are you still committed to those holiday cookie exchanges. Maybe a need to talk to your friends or your family and say, let's let's have some better options. What about roasting nuts? That would be a funny vent having making a lot of roasted none and you know differently right season them, you can add dark chocolate pieces to to part of them. You can you know, package them up in nice little decorated jars that can be a really nice. Yes as well. And you were still socializing. Absolutely. And then you know, or or making a new tradition like volunteering somewhere are participating in some kind of charity event the fourth food habit is that fast food lane. We've got to try to change that we really want you to be picking real food. And why not just pack a few good snacks for that car trap in history of trying to find something at the convenience store. Right. That's really difficult. Right. It is. And you know, we talked about the bone broth and the R S. Although we also know that that's a pretty rare fine in those gas. Yes. Asia's and the convenience stores. That's definitely not something you're going to always find their. But but like here on sad, if you pack some snacks, you're going to be a lot farther along, but also keep keep an eye out for if you do decide to by something just watch for some of those healthier options. I have seen hard cooked eggs. I have seen fresh fruit. There are some healthier option. Let's seen some HAMAs. And then actually I think it was in a quick trip recently. And I saw I got the HAMAs, but then it had like pretzels or something with it. And but. Then over on the other side of the you know area to to get a refrigerated foods was a package of raw vegetables. Oh, so I grabbed that throughout the pretzels. That's good. You know, I almost always have like a a small cooler when I am going on a road trip in my car, or you know in anyone's car because everyone gets hungry, right? And you kinda get bored in the car, so people that's a bad thing that people do a lot of times. Right. And a lotta times, I if I'm going on the plane somewhere, I don't have room for a cooler. I might bring meat sticks. More the Rx bars. More a bag of nuts. So I've got a good snack with me, and I don't need to find some right, right? The last habit. We talked about was the peanut Eminem habit. So we want in. We wanna brains to be working. Well, we want metabolism we working. Well, so we wanna pick better options connects those those M and M's or are most candy is going to be full of sugar artificial flavors and colors. That's right. And then last not last, but not least we did talk about sleeping, seven and a half to eight hours. Yup. And increasing your water increase your water. Oh, that's a good one. Yeah. That's a that's a great way to talk about that much earlier though that weight loss up so our goal at nutritional weight and wellness is to help each and every person experience better health through eating real food. It's a simple and powerful message. Eating real food is life changing. Thank you for listening and have a wonderful day today. Thanks for listening to dishing up nutrition. If you enjoy this podcast, please share your favorite episodes with a friend or leave a review on I tunes, Stitcher, or I heart radio, the content and opinions expressed are those of the hosts or presenters they are not intended to diagnose, treat, cure or prevent disease. Product statements have not been evaluated by the FDA.

Caroline Hudson Diabetes JoAnne United States Minnesota obesity ADHD JoAnn Eden prairie Colorado HAMAs Skype Kate E Weiser mayo clinic National Center
Water for Weight Loss

Dishing Up Nutrition

00:00 sec | 7 months ago

Water for Weight Loss

"Welcome to dishing up nutrition brought to you by nutritional weight and wellness. I'm Joanne right out. I'm registered and licensed Dietitian in joining me as a co host is Caroline Hudson who's also a registered in licensed Dietitian. Today we have the pleasure of having your local water expert Richard Grassy owner. Richard's custom water systems with us. He's here to share his expertise about the contaminants found in tap water. And why it's so important to filter your water. Our goal this morning is to discuss a variety of information about the importance of water filtered water and today we are especially focusing on how drinking water helps with weight loss and why the quality of water is so important. Well Good morning everyone. I remember when you told a story about your additional drinking water extra glasses of water and how it helped you lose several pounds so I know our listeners love love to hear some of ours testimonials stories. So would you mind sharing that with us? Sure I can do that in our nutrition for weightless classes we give our class participants. A handout that says water is the single most important catalyst in losing weight and keeping it off. This handout has eight key. Biochemical reasons that drinking water supports weight loss? So I thought to myself I WANNA test this information out so added a couple extra glasses which is about three cups of Water. Daily and the good news is in two weeks. I lost four pounds. I didn't change what I was eating. I didn't change my exercise. I didn't change my sleep. I just drank three additional cups of filtered water every day so I also know the coffees dehydrating so I was basically trying to all combat at right. Yeah that coffee and so that's what my was. My goal is to just drink a little more water from that standpoint. So in our nutrition for weight loss classes. We teach about the importance of drinking water. But I wanted to prove it to myself so I can personally say I know. Drinking Water supports weight. Loss is true because it happened for me when you shared that with us. I think it was at one of our nutritionist Meetings I think all of us went. Oh my gosh. We got to share that with our listeners. Because that's really impactful ended in who doesn't like to hear a good success story right so today. We are actually going to take our first half of the show to discuss some of the reasons that sufficient Consumption of water results in that way lost and then during the second half of the show we will address the importance of the quality of the water. So let's get started with why it is that we need water for weight loss. The first thing I always think of an one of the most important reasons to drink sufficient water is that your kidneys cannot function properly without water. That's right and that is so important when your kidneys don't have enough water to function. Well the liver takes over some of the kidneys workload. So the problem is the livers job is breaking down and metabolising stored fat into energy. And the liver is doing some of the kidneys work. It can't operate at full speed. Which means less fat is going to be metabolized. It's GonNa Affect Your metabolism and you won't lose as much weight right so drinking water is really the key to that fat metabolism because it actually allows the kidneys to function properly and then that weight loss occurs so a lot of our clients really struggle with with that and this just knowing that fact. Ropes them then encourages them to drink a little more water right. Yeah so how do you go about making sure you are actually drinking enough water? So I'm going to challenge every one of you out there all of our listeners to make a commitment to drink at least ten glasses of water daily. I'm talking ten eight glasses of filtered water every day in fact since water supports weight loss and your immune function. We're going to challenge you to drink that much water for at least the next two weeks. Maybe it should be more like four or six or eight or forever so that you know maybe you'll lose some weight at first. And how great is that? But the other thing is. This is really important right now. It is going to help your strengthen your immune system so that's really essential during this crisis of epidemic that we have right now that's for sure and I also want to share some more important facts about water so number one. Seventy five percent of Americans are chronically dehydrated. And that's not too surprising to me because I look at Health. Histories and very few people are drinking adequate amounts of water so the second fact is thirty. Seven percent of Americans think. They're hungry when they just need a to drink a glass of water. So think about this every time you are hungry. Have a glass of water. I yes GONNA help your weight. Loss process immensely and the third is that dehydration can slow down your metabolism absolutely so. Here's another interesting fact. Every day our body loses two and a half to three quarters of water daily. Okay you know. That's almost one hundred Alice's right. That is twelve eight ounce glasses of water a day. Even more if you're outside and you're sweating you're in the heat so if you're having any trouble losing weight try drinking more water few days to get your body actually ready to lose that weight. Remember when your kidneys? Don't have enough water to detox. Naturally your liver takes over part of the job at the kidneys and then it's not available right to help you lose that way that's right. Your metabolism suffers for sure. So here's another reason for you to drink some water when we don't drink enough water we get dry. Skin wrinkles may suffer from constipation or fluid retention and even high blood pressure. Yes I said high blood pressure so the first time I learned this I was really an a Ha moment for me about how the blood pressure's affected by dehydration but it is interesting that good. Hydration makes your heart. Which is a pump. Were better so your blood. Pressure's maybe you can reduce your medication. Or maybe you can reduce your blood pressure with water. Here's another fairly unknown fact. Overweight people need more water to metabolize. They're stored fat the National Center for Health. Statistics estimates that two out of three adults are currently either overweight or obese so based on that information it would appear that two out of three adults drink to need to drink more filtered water every single day so and you would really think Joanne that drinking water to lose weight would be an easy thing right. But it's not and you have to try to figure out different ways to get that much water in so I have Many of my clients are teachers. I'm sure you do too. What did they tell you? I can't drink that water because I have to get up and go to the bathroom. I can't do that. I've right classroom full of students. So they have very limited bathroom breaks so perhaps all of you out there right now. You're working at home. Maybe this is a challenge for you for the next. We don't know how many weeks at least four four weeks start drinking more water. Try Drinking eight nine or ten glasses of water a day and see if that helps your weight loss. That's right when I tell my clients. That waters a natural anti-aging nutrient and it prevents it helps prevent sagging skin. It's supports good brain function. Some of them can't start drinking water soon enough so some people are motivated by that wrinkle thing. I did all. That always motivates me for sure also sometimes I have teenage clients some of them come to see me because they have acne. When I tell them if you replace drinking your sodas with drinking water there will be a big reduction in your acne breakouts. What a great feeling it is when these teenagers from sulking to smiling and then thanking me for giving them such a simple solution so water can be our genie in a bottle for many health. Conditions are teenagers. Love that when we tell them. Oh you can clear up some of your acne just by drinking a little more water right so as you may have noticed. We just love giving interesting facts onto all of our listeners. So here's one more interesting fact about water that some of you already may be aware of a person can actually go for weeks without food but can only go without water for a few days while. I think it's almost time for a break here. Yes you're listening to dishing up nutrition. Today we are discussing how you can use water to help your body lose weight. We also have a special guest Richard Grassy. He's the owner of Richard's custom water systems in in and he's in studio with us today to share his expertise about water quality. Welcome back to dishing up nutrition and nutritional weight and wellness. We are still open for business. Both for nutrition consultations and for supplement purchases however to protect the safety of everyone. We've changed how the nutrition consultations and purchases will be carried out each of our Dietitians and nutritionists are available for appointments by phone or video as a Dietitian. I personally have been very busy helping clients who are concerned about having a strong immune system and also helping my current clients and even new clients who have a variety of other nutrition problems and health issues. So do you have health concerns that you'd like help with you can call six five one six nine nine three four three eight and we will set up your phone or video appointment or if you prefer you can go to weight and wellness. Dot Com and book. An appointment for yourself so we have. I've been surprised at how busy we are. Yeah they're opt very busy. I've been swamped do very busy with people. Having questions about what's going on right now and keeping their health current exactly an optimal. So if you're also we've been talking about water but back to our water topic if you're having some memory problems. Here is one possible solution. Drink more water because the brain is composed of about seventy five to eighty five percent water and consists of nearly sixty percent fat which makes it the fattest organ in our body. That's that's really interesting isn't that is interesting. Yeah I was Kinda shocked to find that out. Yes and drinking sufficient water and eating beneficial natural fats support brain function and memory. Most of the brain fat is a mega three. Dha Fatty acid. So I remember that Nancy Lindgren. Our guest from last week's show Food to support sobriety said that she starts her days drinking. A large glass of water Supporting her brain function by drinking water and eating real food has really helped her achieve her thirty nine years of continuous sobriety. So Water and food actually worked together hand in hand for better brain function. So what does research say about how? Drinking Water Helps People lose weight. A study published in obesity. In September of Twenty fifteen found that when middle aged and older adults drank water before each meal they lost four and a half pounds in twelve week period of time while federal grant good. That's great and when easy solution in a year they could potentially lose up to eighteen pounds. All they did was drink a glass of water before each meal bottom line. Drinking water helps us with weight. Loss cheers to that as right lately. That's really nice so I want to share some of the ways that I get my water in everyday first of all I drank large glass of water right when I get up in the morning and believe me. I love my coffee but I also know. Coffee is a diary back so it you know it it dehydrates you. So my drinking a glass of water first thing in the morning. I'm protecting my body and my brain and I'm not only just hydrating my brain but I will actually probably drink less coffee. I'm sure I drink less coffee when I do. That and I tried to do that every single morning. So the second thing I do. Is I drink herbal teas throughout the day and occasionally you know that counts as part part of my total water intake and thirdly I usually add some flavor to at least one of my glasses of water every day and that could be some lemon lime or or Orange slices or the other thing I really like and right now. This is a really good thing to do is use some of our key. Greens and fruit. So I put a maybe a quarter of a scoop of that into a glass of water and that adds a nice little subtle flavor and the thing with the key. Greens and fruits. Also it helps helps get you more. Antioxidants and antioxidants are really good for your body. Basically to drink enough water every day you really need to have a well thought out system in place. Sometimes we tell people you know. Put a pitcher of water Out that the total amount of water that you should be drinking throughout the day and see how much you actually get in right so drinking enough water is often a goal that most of my clients have because when they do they're going to feel better and have more energy and that's a goal for all of us right yeah absolutely so caroline tonight each have one more interesting fact to share with you about water. Water is a natural appetite. Suppressant if you're feeling hungry your body may be saying I am thirsty so we talked about this a little bit before but really think about this. Next time you feel hungry. Try Drinking one or two glasses of water first before you're thinking about before you meal or before you need a meal or a snack and it's amazing. How well that works? Sometimes you find. You're not even hungry. So here's a final fact that I'm going to share with you today. If you are experiencing fluid retention one of the best ways to actually get rid of that extra fluid in your body is to drink more water. I know that sounds really counterintuitive. Yes but it you know this is a habit that is very difficult for most people To kind of wrap their head around you know if they have swollen ankles or whatever I tell them you will you actually need to drink more water. And it doesn't make any sense by but if they do drink the right amount of water for their body they they will retain a more water a bio chemically in the opposite direction inside the cells so small. 'cause that swelling be more balanced drinking sufficient water actually leases that fluid retention. Add to the fluid retention. That is a really hard concept for people to wrap their heads around but definitely works. Yup so another concern. Have you ever had a memory problem? Or maybe a word recall problem. Your brain might be telling you you need to drink more water help. -solutely I think a lot of us with all of this stress these last few weeks. We are having a little bit of a recall type problems so today we have given you many reasons to drink enough water for weight loss as well as good brain and body function so now what we wanna do is switch gears a little bit and dig into the quality of the water and Richard Grassy. He's the owner of Richard's custom water systems. And He's here with us today. Richard I have noticed that water quality has been in the news again lately so recently there was an article titled Worry Over Water Safety and the that that was in the Star Tribune and it was about nitrates rising in rural tap water. Welcome Richard will thank you thank you both caroline and join for having me on the program. I'm delighted to be here So water water is in the news. And it doesn't surprise me because water a universal solvent but relating to nitrate so nitrates are one of three chemicals contaminants that are tested on all private wells and the lobby. Limit is ten parts per million of nitrates. Personally in my opinion that's just a guideline I don't consider eight or seven or six or five to be safe. There have to stay after south guidelines so that yes water in general that wells. Don't fail but If we know anything about nitrates and you ladies Mary do but it. It decreases the of They wanted to carry out the auction Karen ability of the blood so it's causes Blue Baby Syndrome which you may know so. It's not a good thing but we don't we tell all our clients avoid nitrates at all right now we now. We know they're in our water. Simple little thing is there's a massive difference between filtered water by definition and purified water and so pure a good purification system will remove nitrates or at least reduce it depending on how good the devices filtration it passes right through fell. Tyson resolve solid unfold. We're already ready for a second breaks or we'll get back to where shortly you're listening to dishing up nutrition. This past week we had a facebook post from a listener in Australia. Who is enrolled in our nutrition for weight loss program? Here's a portion of the comments. She shared quote. I increased my water intake and watered. Now fills me up. Oftentimes when people feel hungry as John said earlier they also actually are just thirsty but they may just need a glass of water and not really hungry 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 and once you cozy at home. Louis 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 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 taught by the expert and nutritional weight and wellness. But from your home and on your schedule and had a feel better with the balanced foods for balanced moods class and do it in your slippers and sweatpants sign up today go to weight and wellness. Dot Com and register in snap. It's online learning from nutritional weight and wellness. That helps you balance your time too good a weight and wellness dot com. What are you waiting for? Welcome back to dishing up nutrition if you are having trouble sleeping. I encourage you to join the discussion next week about the importance of sleep and how you can get more of that. Also we posted a special podcast on the nutritional weight and wellness website weight and wellness dot com that addresses how real food and he supplements can boost your immune system if you have any questions or need nutritional support give us a call at six five one six nine nine three four three eight or email us at weight and wellness Dot Com and we will answer you and we've had a lot a fair amount of questions regarding all of that information so that special podcast is really helpful With more information about things to do with the virus so back to our water topic it seems more and more people are concerned about the quality of their tap water. So they're turning to drinking filtered water and you just mentioned the difference between filter and purification But when I'm teaching the weight and wellness classes people often ask me if tap. Water is safe to drink. So how would you answer that question? Risks Richard. I would say that it's legally safe to drink. Okay good describe description. It's an upside down equation in only one percent of all the water that comes into a person's homes home is used for what you'd call life support purposes whether it's cooking mixing scheming vegetables. Whatever so when night when only ninety nine percent is going down the drain. They can't make the water high high quality. Yeah that makes sense one percent. That's pretty low. Yup Things I want to add to that. So and then Don't you come out and do testing right so yes Carolyn. Lives in Eden Prairie and. I live in Ravensdale so completely different waters right so this really kind of I look at four different types of waters. There's Mississippi or groundwater river water which has its variables then we have city well-water which is most of the soon as you get out of the inner I inner circle of Minneapolis. Stairs. No Not Rob Rob instills it really excessively has high high dissolved solids in it but Minneapolis Golden Valley a crystal new hope. Those are all kind of getting their water from the Mississippi River. Then when you get to the next ring. Those are all city wells city rows okay and then if we go out of out of out into the country now we're on private wells so private wells and Sidwell's typically both get their water from the same water source. It's from a slowly. Moving River called an aquifer and the aquifer goes hundreds and hundreds of miles so Eden Prairie for example is more like Mississippi River water kind of because they do treat it and have less hardness in the water as an example and the dissolve salts in the water are less but robin sales one of the highest and dissolved solids around the twin cities. It's Ravensdale Chaska. That are so so we have. We have simple chemicals that are suspended in the water in the form of gas. Okay and we have the difficult ones that were solid. That are now totally dissolved in the water. Okay Okay so. We have two areas of improvement so water is the same then right. No it's not and and the other big picture here is only one percent of what into water causes cased so you can't tell water-quality by taste and when you make water cold you numb your ability to so the big test of water for someone that has has really had really good water and then they go and drink tap water. They really notice the difference. Because it's such an extreme because you're used to something and now it's you get the subtle differences just because you're used to but we cannot tell water quality by taste right. So how do you determine if someone should filter their water? Well you know me a little bit of a loaded question because because of what? I know I think everyone should do something to their water. You know again if we if we're living in a country and I said earlier that we there's one hundred over one hundred thousand manmade chemicals. No you hundred over a hundred thousand Vernon made chemicals currently in use in the United States. And you're saying that those are all possibly in our water. Water comes in contact with universal. Solve it so we have one hundred thousand and we have a thousand new ones every year. And if you paint a picture only one percent of all those variables that can find the wind. Water cost taste so things are silently in our water now. They're not saying I'm in here right there. Unerring US silently and they're also the Safe Water Drinking Act of nineteen seventy four that initially had cities tests for twenty two chemicals about forty years later now cities are mandated by law to about one hundred. So the big picture about that is. That's a that's a drop in the bucket to the potential. Gary Aliens wanted to be scary but water's a big deal for the thirty five years that I've been in the water business it used to be people would say. Oh it's our water fine and its exact opposite of that now will realize that they should do something to the water. And when we think of seventy or so percent water shouldn't be at the top of our priority at definitely should be absolutely and the other thing. I know that both of the no that no there isn't a single function that takes place in her body without water just as we were talking and function very well without adequate amount of water so it just and I still haven't really answered this thing about testing so so the chemical suspended in the form of a gas or so easy to remove simple filtration and remove somewhere at least reduces them a simple filter refrigerator will reduce those which is why the filter in there. Frigerator it's called the tastes notre filter. Or if you screw something up onto your boss at the water goes right through and comes right out. That's a simple filter take a case. Don't take out the easy things. It will not address the difficult things which were the dissolved solids and those are measurable. Right right okay. So a lot of my clients will say okay. I have a refrigerator filter and I think okay bets like a one level carbon urban filter. Right right yes thinking that. So that's only going to take out how much well it's going to deal with the chemical suspended in the water in the form of a gas so living in Eden prairie so the difficult things in water. I'm are called parts per million Michigan. Parts per million of totally dissolved solids solids that are now totally dissolved in the water. So if you go buy bottled water and a store as an example on it says purified water to make that claim. It cannot measure more than ten parts per million alcock Eden Prairie is going to have somewhere between ninety and about two hundred parts per million in their water robbins. Details over five hundred to give you an ounce so those dissolved solids are the things that's where heavy metals lead nitrate salts saw based substances that's where Florida's that's worth from circles were found. That's where the newest big concern in our country isn't necessarily pharmaceuticals are there. They're not on the list of one hundred seventy s to test for them. But they're being the newest issue is the micro-plastics micro-plastics personal care products. Yes Adler not on the list. So nobody has to testify NASA national issue. Yeah and I think didn't weren't we talking about that? Astra Jains to the estrogen. Recent show beginning March. We had a show about the estrogens water and other things and everything that we're getting back into the we're in a closed system. There isn't any more water on the planet. Now been them at the beginning of time. So whatever we're doing today ends up somebody else's water I mean that's not a nice thought but Yeah so recycled. Wow these things. You're talking about the dissolved solids and the and the drugs and things like that. So we need to have reverse osmosis in order to get to that level. We'll yes okay. Yes the the the thing to know about. Reverse osmosis though is reverse. Osmosis is a technology. It is not a given water purity. There's more crappy systems in my mind sold in our marketplace on in this country than good ones so people I'm GonNa buy our own off by this one right. I love all the time Nixon haste out but when we go because I we take them out all the time out of people's homes all the time Especially once people realize. They're not really doing what they think. Because you can measure the level of in parts per million of dissolved solids to see how effective assistance that makes sense a hassle. So we take so. I was very disillusioned when I came in industry thirty five years ago. I was told that I sold the best storrow made and it remove ninety nine percent of the of the contaminants in water. So they're saying we got the best one I should. I told the story now or do you want to look. Continue the story after break. So you're listening to dishing up nutrition. I want to remind you that we are offering individual nutrition counseling by phone or video. All of our online classes are available with many different topics at weight and wellness dot com. And we have staff answering calls and emails so please call us or email us if you have questions. We have free shipping on all of our supplements and we continue to offer. Corporate classes are webinars. And we'll be right back. Welcome back to dishing up nutrition so many people just do not realize that good. Intestinal health is key to having a strong immune system. I encourage you to read a blog written by licensed nutritionist. Elizabeth LEP art called our most recommended probiotic Bifida balance again. I emphasize that good intestinal health is a key to strong immune function and that's a supplement that we always start with when we're working with someone. Great probiotic yes. So Richard. Before we went to break you were telling us a story. Well yes sorry so yes and so when I came into the industry over thirty five years ago and I'm selling this Working for a local water company Water Treatment Company. And they're telling me that they have the best zero. So I'm out there we've got the best. Roi Removes Ours. Removes Ninety nine percent of its in the water and I my territory was the southeast metro the Farmington Lakeville Rosemont was my neighbor. The area that I worked in and I sold a water softener. In this name-brand Aro system does family. I mean that development a month later and I'm early for my appointment so I thought why not just knock on these folk store and show them. What a great decision they made. So when it with my with my meter measured the water and it was seventy five percent pure not ninety-nine percent pure so month old system was already leading twenty five percent of the difficult things. The dissolve salts passed through it while month. All and and that made me a liar. I mean we're responsible for everything that we say right but the good news is it took me on a journey to find out. Is there an American manufacturer? That does this properly. And so I went and the company's called Aqua thin. They're out of Pompano Beach Florida and I went on my own of shortly after that took all their training and I've had the rights of that product ever since and now we have thirty over thirty years of history on how effective this device in there. Still nothing on the marketplace that keeps water at this very pristine level of round one to two parts. And your later when we're back to maintain it our thing is we always want to keep it below ten. Because the definition of purified water is that it cannot measure more than ten parts per million. If it's eleven it's not in can be called purified water in more and I know I always tell my clients and I'm sure you do too. Joann if you'RE GONNA buy modeled water at least five purified water. Don't buy spring water because that's not regulated in any way right so we'll just be drinking your tap water now so a few years ago the environmental working group found eighty three different agricultural pollutants such as pesticides the chemicals from fertilizers and even Manure Laden runoff. Pollutants they also found industrial chemicals and bacteria. Hormones drug residues herbicides and more so Richard. You're telling us about all these particles. Can we actually determine if there are specific drug residues in our state so when we go out when I go out with my crew out? We're going to do a simple tests. Where if we test for the level of totally dissolved solids. It's all the dissolved solids one number right with that has pharmaceuticals as part of it or if that has arsenic as part of Earth at has whatever of exit chromium or pharmaceuticals or whatever that would be a separate test of number of test. Because you have to tripping it separately right and that would go to a lab so people would go to lap so and if people say well. I'm concerned that my water has the P. A. S. that is on the east side of the city. The three M you say. Well it's a concern but there's so much else going on you could spend a bunch of money test for it and you'll know today but what's what's happening a month later you don't know so my whole thing is. I'm not so specific on what's in our water because we know we know there's multiple things there we don't want okay. And when we get to city water not to make cities bad when you add chlorine or Cora means to water so we used to use chlorine as a disinfectant for water supply when chlorine interacts with manmade chemicals called synthetic organic chemical compounds. The family of chemicals are formed our that our former called trihalomethanes. They're not good for us at all. And there's a tendency now. The cities are moving away from chlorine to chloride means as an additive chlor means or a combination of chlorine and ammonia harder to remove and really worse for us. Oh boy wow so and then you know then. There's the of course the topic of Florida the whole other than that. I used to not talk about because there was such a strong belief in people controversy on. There's a wall people aren't gonNA listen so that but that's changed. Most people realize that we don't want floyd and when they're educated that the Florida in toothpaste is not the same form. What's typically editor? And I think that's the important part is important you know the the floride is different in toothpaste than the floride that they're adding to our water correct so her dental health right. That's right but there's two things when you put Florida and toothpaste or if you have a fluoride treatment you're spitting it out right and that's calcium fluoride so ninety percent of the Florida the water supply in this country as a waste product from the Lumina M- fertilizer industry called floor silica acid. We don't want it. We got one drink it. It's not going in our mouth and affecting our teeth ghost every cell of our body and there's all kinds of major universities are now that are saying no no no to Florin very interesting and you. You have to wonder are these contaminants causing many of our illnesses to dance. Emil Joanna and I see clients all of our nutritionists. Well everybody in. The healthcare world is seeing many many more diseases. You know in people. So what's causing all of this right where we live in a relatively polluted environment in general? Redo in waters a major part of it. Yeah yes right yes. That's right so many of our listeners. Drink water from private wells and I think a lot of people have kind of a false sense of security with those private wells right because yes because I think all people living in the city and they're and they're but the test for about one hundred pro wells are under regulation to be tested for three things E. coli bacteria nitrates and now arsenic and arsenic is not good for us. It's not measured in parts per million like nitrates are it's measured in parts per billion some personal call and say you know we're over the legal limit of ten parts per billion arsenic. We we had our water tested. Can you get us in the in the safe range? Can you get us in the legal range you don't want to do? Business is somewhat careful what I say. But wow it's a guideline yeah it's a guideline? I think that's really important to hear right. And you did say earlier to all of these different levels of of Different types of water systems of where? They're getting their water from. And all of our wells basically are in the same aquifer if so what difference does it make if we're a hundred miles from a big city in any industry but people that live on wealth. What least least we don't have to do with chlorine or raise right at least you don't have to deal with fluoride because the city ads those and private well owners don't have that as a variable but they have other vary vary some bacteria in the well. The only time the vet gets tested as when a house is built with a new well or new well as or if a house changes ownership testing for E. coli bacteria interesting again. So that's becoming more of a topic. We're doing more disinfection through ultra-violet on private wells come and wells can have iron in black manganese and smell and other things that people think but either way we're doing mutuel business in both all three of these type of water supplies look just a little different so we. We talked a little bit about filtration systems on the market. Maybe you could help us understand. You know we talked a little bit already about the refrigerator. Type One. What about the pitcher type ones? The BRITTA's zero or pure. You know all all of those pitcher systems assuming most of them are very similar while the one that's different is zero zero okay. So let's use the two of US. An example says you're a water will purify water. That filter is it's using I'm part of the media in there is It's an an-and caddy on media that that that attracts both negative and positively charged ions. So it's going to remove dissolved solids okay but if you live in Eden Prairie it's GonNa last longer because let's say just for easy nation your your level of salsa hundred parts per million or you go now to Robbins Dale where it's five hundred fifty parts per million are going to be having to replaced. Yeah because it has to take more out that make sense so then that person would have to replace could be more on there cell. Oh no no many people right. Yeah as a family. How much water's used if they cook with it? So the other thing about I find with people as they. They may filter or do something to their drinking water but then they cook with tap water kirk with TAP. Water game yeah. Hopefully many of our clients won't be doing that. Well we have time for today. So Richard before we close. Could you tell our listeners? How they can get in touch with you absolutely happy to do that. They could email me at Richard Richards. Water Dot Com Richard at Richards. Water DOT COM. I've simplified the name or they could call me direct at nine five two to four zero zero four seven zero and they could call my office direct at nine five to zero twelve hundred. Well great thank you very much for being with us today. Richerd yes thank you. Yeah just just add that. We are full service company. We do everything from selling to installation service all that well. You're a wealth of knowledge. Might be here. Thank you both very much. Our goal at nutritional weight and wellness is 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. Thank you for listening and take good care of yourself. Thanks for listening to dishing up nutrition. You enjoy this podcast. Please share your favorite episodes with a 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 product statements have not been evaluated by the FDA.

Richard Water Treatment Company Eden Prairie Caroline Hudson Richard Grassy Joanne Florida United States Eden Prairie licensed Dietitian Richard Richards Mississippi River obesity Ravensdale Star Tribune facebook
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43:13 min | 2 years ago

Stress & Weight Gain as a Caregiver

"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 tuned for practical realize solutions for healthier living through real food nutrition down. You got to make the long last just kicking down. Cobblestone welcome to dishing up nutrition. Today's show is brought to you by nutritional weight and wellness. We are a company providing life-changing nutrition information to people in the Saint Paul and Minneapolis area through this local radio station, but also to people throughout the United States and even worldwide through our dishing up nutrition podcasts. This morning, we have yet another great topic to discuss. We are going to be talking about the interesting topic of how to best manage the stress that comes along with being a caregiver, and it's probably no surprise to many of you that about ninety percent of caregivers report stress as having the biggest negative impact on their lives and on their health. So today we want to spend much of the hour show. Sharing information about why caregiver stress often leads to weight gain and other health problems. And then we want to talk about what you can do to counteract those facts. I am Cassie Wenas. I'm a registered in licensed dietitian. I've been in the field of nutrition for the past twenty years now, and I have to tell you, I find that because of all the nutritional research being conducted out there, I mean, and it's worldwide some really great research being done. I feel like I need to be reading and learning almost every day and things are always changing. So you really need to learn and read the research everyday to stay on top of things. Here's one great example twenty years ago when I was just starting my nutrition training and college, I was being taught back then that eating low fat was good for us. You probably remember those days Caroline. Oh yeah. It was the low fat. High carb message, and we thought that was the healthy way to go. Now, thankfully, we know better. We know that the low fat message was really not well researched, and frankly, it's just wrong information that voice you just heard is my co host this morning, Caroline Hudson, Caroline is also a registered in licensed dietitian, and Caroline has been practicing nutrition a little bit longer than me. So truly, there are two great nutrition minds here in the studio with a lot of clinical experience. Oh yes. I started my first nutrition job in Canada in is in the eighties, let's say, and I worked in a very remote area actually a number of remote areas, and I was learning a great deal about people's eating habits. So throughout my life, I've also been a caregiver, a caregiver, of course. Who my children, which I think all moms. Right, right. And my parents mostly my father. My mother's still doing very, very well ninety and very active. I was kayaking with her on lake superior few weeks ago. So all of that's awesome. Yes, she is awesome woman, but also other family members and even a few friends down the road already, you know. So I know a lot about caregiving. Yes, I believe there was a reason you were picked to be on the radio today and discuss this topic. You do know a lot about it and you probably realize Caroline that about forty, five million people in the United States provide unpaid care, right, dry dolts and kids. We're not paid for this. So forty, five million of us provide unpaid care. That is a lot, and it's no surprise that seventy five percent of these caregivers are women. So if you're a caregiver. And you have found that maybe at first you put on a couple of pounds and you didn't think much of it. But lately maybe the pound seemed to be piling on if that rings true with any of you listening. I'm sure you want to know how you can fight the caregiver weight gain problem. Oh, yeah. We know that during high stress times are adrenal glands release the stress form own cortisol. So let's be honest for most caregivers. High stress times are pretty much daily. Sometimes hourly, you know, and has our level of cortisol rises. Yes, what your insulin levels rise too, so that excess insulin is considered the fat storage form on which means that every calorie get stored as fat rather than what it's supposed to happen gets burned right. And unfortunately, that high stress nearly every day can actually change how our hormones work in our body. And when you're under that constant stress, your body makes way too much cortisol, which then leads what to that excess insulin and too much insulin equals that weight gain. Wow. You said a mouthful there. I did. Yeah, but that's all great information. And I really want our listeners to understand this stress hormone connection. So I just want to repeat what you said with even a little more detail because I think it's really important for caregivers to understand how stress first of all increases cortisol. You know, it's part of that fight or flight response, which is great back in caveman days when you were trying to escape being eaten by something, but when you're a caregiver and that stresses every day, so that cortisol level is high every day, like you said, Carolyn that then increases your insulin levels higher than they should be every day. Yeah. And you said it insulin is our fat storing hormone. So that high stress chronically day after day eventually leads to unwanted weight gain, and it all starts with those adrenal glands, like you mentioned, it's our. Grenal glands that produce that extra cortisol. The cortisol raises our blood sugar. The blood sugar sends a signal to our pain Korea's to send out a bunch of insulin to respond to those high blood sugar levels. And then that excess insulin stores that blood sugar as fat, oftentimes. And our longtime listeners probably are well aware that too much insulin. In in the biochemical terms leads to insulin resistance. So when you're under that chronic stress, you become insulin resistant. And that's when you start to see that weight gain around the middle. We all that spare tire your tire insulin meter, right? The Muffin top. I think lot mother name why we could come up with a lot on. So when you think about the stress of caregivers, there are just so many stressors, the round the clock duties, you know, that's enough to exhaust even the strongest of individuals. And then often there are financial pressures, and sometimes there are just some really strained relationship things, you know, and one of the stressors I had a care caregiving, my dad was when he didn't want to eat properly. Sometimes he didn't even want eat, did wanna eat at all, didn't want to eat at all. Other times he would have, you know, maybe a few bites of something and he wouldn't necessarily want the healthy things, you know. So as a nutritionist, that really kind of that was stressful for me because I'm still the daughter, right? Yes. And he's not listening to you because he's the dad, the dad and anyway it would just it. It. Was it was hard and even with friends that's happened, you know, they wanted to go through a drive through before we went to a cancer treatment or something like that. And I like. Oh, please. Dr driving near the devil right well, and I've even seen in my own family with my grandma, something I never thought I would see there are well, there were eight siblings. Now there's seven taking care of my grandma and just the friction and the stress that has been created between the brothers and sisters in trying to figure out how to best care for their mom and one inevitably, you know, gets the biggest load put on them, certainly, and then has to kind of dictate things and then gets the the, you know, the feedback that isn't always good from the brothers and sisters. So there's so many ways that being a caregiver can be really stressful. And as I said earlier about ninety percent of caregivers report that stress as having the biggest negative impact on their lives and on their health, and you all know that if you are a caregiver, you can't just walk away from. That daily stress. So when we come back from break on the other side of break, we wanna talk more about how should you be eating, how should you be sleeping in order to counteract the effects that excess cortisol can have on your metabolism and on your weight. So you're listening to dishing up nutrition and we have to seminars coming up this fall. I, we are presenting the food connection to ADD ADHD on Saturday. September twenty nine. That's next Saturday. And this seminar will focus on how food affects both children and adults and then on Saturday, November tenth, Dr, Chris and JoAnne would love you to join them at our menopause survival seminar. And after each one of the breaks today, Cassie we'll share more about each one of those seminars. So stay with us, hey, cravings. What's up? Not. It you Kazan taking you down. Oh, didn't see that coming because I've always buckled onto your pressure will this is my house now. So bring it ice cream. You want a piece of cake. I see when the pantry potato chips. See this super chick got herself to nutritional weight and wellness and learned. The cravings aren't a willpower thing more like a blood sugar mineral deficiency. Digestive thing and eating imbalance sleighs the beast animal protein healthy fats, vegetable cobs. The temptation taming Tribeca make use rank em me shine too. I feel deprived. Not when I'm armed with my nutritional weight and wellness numb numb, chucks step off cravings, or I'll swing you into oblivion. I guess it better clean this up. Learn how to conquer your cravings with the nutrition for weight loss program, nutritional weight, and wellness on site or online, visit weight and wellness dot com. Welcome back to dishing up nutrition. If you're just joining us. I'm Cassie Wenas. I'm in studio this morning with Caroline Hudson and our topic today is stress and weight gain as a caregiver. But before we jump back into that topic, I want to talk a little bit more about the ADHD seminar that's coming up here the end of September that Caroline mentioned on the other side of the break. This is such a great seminar. So many of your questions we'll get answered. If you have a child with ADHD or maybe you yourself are struggling with ADHD. I can tell you one of the many questions that I hear repeated often at this seminar from the attendees is Ken sugar increase my child's ADHD symptoms. Well, as dietitians and nutritionists we can tell you that from clinical experience that, yes, it can definitely increase those ADHD symptoms, but I also want to share the research with you. There was a study. -ducted at the university of South Carolina that found the more sugar that child consumed the more hyper active and restless they became. There's also a study I have here from Yale, which found that high sugar diets made kids who already struggled with attention struggle, even more at nutritional weight and wellness. We believe that a real food diet is critical for anyone of any age experiencing ADHD symptoms. So whether you're young or middle aged or older food makes a difference. And this upcoming seminar again, is called the food connection to ADD. ADHD are. Teachers are as always JoAnne and Angela, and we choose to have them teach the seminar because they both have children with ADD and or ADHD and they do a great job sharing what foods support their children's brain chemistry and the law. Also talk about what foods interfere with positive brain function. If you're interested in signing up or you just want to learn more, you can call the office at six, five one, six, nine, nine, three, four, three, eight, or you can go online to our website at wait end wellness dot com. Aunt Cassie said before we went to break that we would come back and we would talk about how do you manage the caregiver stress without affecting your health? You know the truth is the caregivers. First priority really should be themselves, but that's hard, isn't it really harshly for us females? Yeah. Yeah. Why is that? Whereas are done right, but really you need to take care of yourself, I or eventually you aren't going to be an any kind of shape physically mentally emotionally to help the other person. So how do you do that? Let me tell you, you know, it's really not easy. I've been in this position a lot of times, but you do work hard at it because I've had conversations with you before on this. Yes, yeah. Out for time with your friends to just laugh and socialize exacting, sleep sleep os sleeps really an important one that's for sure, but I really found that I needed to take just one step at a time. Right? And so my first thing that I always do is carry water with me. So finding a great water bottle or something that you enjoy drinking out of. And for me, I love the my filter. Water because it tastes so good. Yes. So I carry a water bottle everywhere. I know and I know that my kidneys and liver, they have to have that one to have sufficient water to metabolize fat. So a good water bottle. That's an easy solution. Right. Kind of a fun one. Nine for, yeah, a yeti or some Jan water bottle and not only does drinking eight to twelve glasses of water a day help metabolize fat so that you don't have that unwanted weight gain, but it also helps your energy. It does. Don't you find that even on those nights where maybe you were up with your dad? A lot when he was sick, if you drink plenty of water, it helped with that energy level the next day. And certainly as a caregiver, you need that. Now before we look at some other possible solutions to control stress and cortisol levels, I think we should look a little deeper into what else happens. Bio chemically that could cause our body to have sugar cravings. I can't even count on two hands. How many clients I've had over the years that our caregivers that describe these intense sugar cravings, whether it's for cookies or muffins, or donuts, what causes these sugar cravings. And a lot of these caregivers have shared with me that if they start, they can't write if base going down that rabbit hole rice that if they just avoided altogether, if they can have that willpower there. Okay. But if they take one bite of a cookie, then they're eating the whole cookie jar full and probably this resonates with some of our listeners out there today. Yeah, for sure. You know, as we mentioned under stress, your cortisol levels rise in your body. And as those levels rise, the court is all levels. It can cause your pancreas. As we talked about earlier to sell. Send out those higher levels of insulin and that excess insulin makes your blood sugar actually through rob. Right. And then a drops really low. So then what happens you crave sugar and you want that cookie or your Jamie about it? Or the Muffin, or chocolate or glasses? Sweet tea or that mocha lattes. Oh my goodness. Lots of people are heading over to the coffee shop, especially as the weather gets colder. Yeah, yeah. And that excess insulin and excess sugar. What happens it packs on those pounds. And usually the other thing it makes us feel more tired. Right. So you know, and Mike give you a little bit of a boost right when you have it, but then in a little bit, you're more tired more dragged out. You actually want a nap and you don't have time and there's to be happy. Right, right. Isn't that interesting though, to know it's not about, you know your willpower, there's biochemistry gyn. So many of our clients go. Oh, wow. Just me not just be right, right. So how do you break that stress, eating chain, that chain. That has probably sabotaged you again and again into overindulging in the cookies or the candy or the coffee drinks, like Carolyn just mentioned, you know, I don't know about you, but lately I've been hearing a lot of people talk about this salted caramel mocha, and I've been hearing radio people on a certain station, and I love these radio people. But anyway, I don't know if it's a new thing this year or if everybody's just loving the flavor again. But this salted caramel mocha. I keep hearing it. So I went and looked it up and I didn't even look up the large size. I just looked up a medium. So sixteen ounces not only is the salted caramel mocha handy new, almost five hundred calories in that. You know, fairly small Cup, but its sixteen teaspoons of sugar. Oh my goodness, sixteen teaspoons. I mean, wouldn't you think that would pack on the pounds, especially if you are going to these coffee shops and getting some. Who food drink like the salted caramel mocha every day or even every other day you will surely pack on some extra pounds. So if you were battling that extra weight gain and your caregiver, the association really is very, very clear, constant stress equals wake gain and to be candid caregiving may result in easily adding some extra unwanted weight. So have you thought of a stress management plan that would work for you so that you can avoid that wakened? That's the important piece this can be avoided. Right? Exactly. It's, but it has to be conscious. You have to have a stress man management program. So remember in school, we were taught to read, memorize, solve problems. But unfortunately, we were not taught how to deal with stress that. Could be associated with caring for an ill, family member or friend. So those years in school didn't really help prepare us to be caregivers and how to stay healthy under some of these long term stressors. Yes. And so when we come back from our second break, we wanna talk more about how can you get a plan together for yourself that can help you to best handle the stress in your life? Yes, you are listening to dishing up nutrition. We invite you to tune in next Saturday to hear Dr and JoAnne disgust nutrition for Parkinson's disease. They will be discussing foods that support positive brain function and foods that interfere with good brain function medications today have very limited positive positive results, and often more side effects for many suffering from Parkinson's disease, eating foods that support good brain function has shown. Positive results and no negative side effects. So here's a simple question for you. Do you know that diet soda is unknown trigger for Parkinson's disease? There seems to be a definite link between aspartame in diet soda and neurological problems. The more we know the better we can do and we'll be right back. Welcome back to dishing up nutrition as Caroline mentioned earlier in the show. I'm sort of the designated advertiser, I guess you could say of our upcoming seminars, and we really have some great ones scheduled this fall a little earlier. I talked about our ADHD seminar. Now I want to tell you about our menopause seminar. So coming up on Saturday, November tenth, we want to invite you to join other like minded women for our menopause survival seminar. This is a one day seminar. There are three great teachers. One is Dr the owner and founder of nutritional weight and wellness, and she will be joined by JoAnne and Chris and those three ladies will show you how real foods can reduce your menopause symptoms. They'll answer any and all personal questions you have. They'll feed you a really delicious lunch and a couple of tasty snacks. I think it's all organic as well. And. They'll give you great ways to get rid of your hot flashes naturally to get a good night's sleep without medication to avoid the Peri menopause and menopause, weight gain and possibly most important, they will teach you how to keep your bones strong and healthy all of this and a lot more in just one day of learning and fun. There's always a lot of laughter. I've sat in on the cloud at times. Great. You learn a lot, but you laugh too, and it just is a great day if you want to sign up or if you wanna learn more, you can call six, five one, six, nine, nine, three, four, three, eight, or you can go to our website at weight and wellness dot com. Now before break, we were talking about getting a plan right? Writing a plan. If you're a caregiver to avoid the detrimental effects of of the stress of the high cortisol levels, and hopefully you caregivers, listening are seeking help from a counselor or your priest or your pastor, or maybe it's your best friend. Maybe it's all of those people, and that's a good thing. We know that traditionally these people are able to give a motion support, and that's so important. The sad part is dietitians and nutritionists have not been part of the caregivers support team until recently. And I kind of think of it this way. Good nutrition is more powerful than anything else you could do for yourself during these high stress times. I always say, when you are going through stressful times, that is when you need. To eat your best. Yeah, perfectly perfectly. All the fat is when you need to eat perfectly eating real food is the most basic way to care for yourself so that you have the energy in the mental clarity to care for that other person. So you know, as petition and nutritionist, we have many clients who are caregivers. So we want to share a self care plan that has worked for many of these clients while an even myself. Right. So I'm going to share my own stress management plan. So in addition to the drinking water that already talked about, I have to eat a number of small meals to support my energy and my blood sugar. So I know that for me, it's really important to keep my blood chagrin grand balance. So I don't have those sugar cravings. I mean, I have been caught at times, you know, in the. Very beginning. And what happens is, you know, I go off the deep end with the sugar craving. And as you said before, it's bio chemically in that then deuce bio chemically. So you know, I have a real commitment to my health for this reason. So I'm happy to say I'm not running into any coffee house to get a caffeine or sugar fix anymore. And I think we need to stress that eating those small meals several times throughout the day and our longtime listeners know it should be protein carb, healthy fat. Those three things at every one of those meals that will grab hold of that blood sugar and keep it stable so that your cortisol levels don't mess with it. Right? It's so important and Caroline, I've known you for a few years now and you definitely have that attitude of wellness. You've obviously made a commitment to your health and like you've talked about, you have developed a stretch. S. management plan that really works for you? Yes. I really have an during stressful times. I want to make sure that I keep my blood sugar balance. So I would continue to have the energy. I be able to remain focused, remember important details and so I wouldn't be gaining weight. You know, my commitment to my health helped me develop a self care, some self-care habits, you know, I started packing food packing up my launch and stacks. I packed up a variety of real food. You know, that could be my leftover steak or chicken or pork from the night before some hard boiled eggs or cheese along with some cut up fruit and raw veggies. Also Pat healthy fats like nuts or olives. And if we needed to rush into some Russian to the hospital, I was ready. It. Didn't matter that the hospital cafeteria wasn't open because I had some food with me. Right. And if you've ever sat in those ers in the way our and you sit for a long time, we hours of the morning, you know, you know that the only food available is something from that vending machine like Eminem. Yeah. I mean, there's not a lot of good things. Thanks and even, you know, sometimes you can't even leave the side of your loved one or friend, you know, even to go to the vending machine, right? Which on that note is why I actually own while I own several purses like many women do, and I switch them out depending on the occasion. But one of my purses is very large and I call it my food purse. I bought it at a point in time where there was just a lot of stuff going on, and the kids were young and we're running here and there, and I knew I needed a purse big enough to hold a small soft sided cooler to carry our healthy gluten free snacks with us. So if you know if that's at all enticing to any of you that you have to go out and buy new purse. Yeah, right. Make it a large food purse. Now, some of you are probably thinking as Caroline and I are talking here. You're probably thinking something like, oh my Lord. I'm already so overwhelmed, and now you want me to cook and pack mini meals. Well, yes, we do. And I know it's not easy, but it is so worth it, and I want to share a real life story. A real life example with you to help motivate you to get on the bandwagon here and cook and pack, those mini meals, and some of you may be no a bit of this story as well. The longtime listeners probably remember, Tina, who has been here in studio with us and shared her success story. She started out as a client at nutritional weight and wellness, and she now teaches classes for us, but she's been on the show talking about how eating real food and practicing a healthy lifestyle, put her m s into remission several years ago. So. So you can imagine her eating plan is really important to her so that she can continue to keep her MS in remission. And this is without any medication. She has kept her MS in remission. Her brain scans look good all through the power of real food. But the story I want to tell you is what happened for years ago when her husband had a heart attack, and he ended up in critical care for weeks now, Tina new at this time of tina's a registered nurse. So she wasn't practicing at the time, but she knew full well that hospital food contained too many chemicals too many bad fats and certainly too many processed carbs for her to stay healthy. And even though this was a critical time or husband had just had a heart attack, she was still determined to keep her MS in remission as she cared for him. So imagine all of this overwhelming stress of her husband being in critical care, but she still. Somehow found the time to prepare all of the food that she needed to stay healthy and she brought it with her everyday to the hospital. I think another important piece to point out and I know you would agree with me Caroline is that she would go home every night and sleep in her own bed because she knew sleep with important. Yes. And she had a great relationship with the nurses. I mean, they they had said, we will call you in the middle of the night if anything goes wrong or if we need you. But she went home every night and got her arrest and then would repack her food and bring it to the hospital and the results of her commitment to her health r. that her MS continued to remain in remission even through that stressful time and she maintained great emotional balance so that she could not only support her husband, but she could be there for her kids as well. And what I think is so very important as someone that comes from a family with Ottawa immune disease. She did not develop another autoimmune disease. During this time because we know that if you're going through a lot of stress and you're not eating well, the odds are higher that you will develop another autoimmune disease, but she did not. And obviously I or I wouldn't be telling this story. Tina's has been survived the heart attack, and what's so phenomenal is that he started following the weight and wellness way of eating real food after he got out of the hospital and today he no longer needs any medication. He is on no prescription medication, and his doctors have actually said to him, he's a walking miracle. So again, I tell you this story because it is a great testimonial to how you as a caregiver can take care of yourself somehow, someway, find time to pack that food so you can take care of yourself so you can take care of others. Well, it's time for our last break. So you are listening to dishing up nutrition at nutritional weight. Wellness. We are on a mission to develop a supportive nutrition community as Thia Titians and nutritionist, we know it's difficult to change eating habits and to do so successfully. Most people actually need more education and more support from others who are on the same path and support from family and friends. We continually offer seminars one night classes and are to nutrition series the weight and wellness series and nutrition for weight loss program to provide that education and the support this fall. The weight and wellness series is being offered in six to our classes at three of our locations as well as the weekend weight and wellness series. When we come back from break, Cassie, we'll share the dates and times of those. Welcome back to dishing up nutrition. As Caroline said. I want to tell you about our weight and wellness series that are coming up for anyone who's interested. This fall were offering our weight and wellness series in two different formats. First of all, in our typical format of six weekly classes. So you meet one day a week for six weeks and it's two hours each time. We're offering it in that typical format at our lakeville office are maple grove office and our mendota heights office. And all of those series are starting the week of October first. And if you sign up by this Monday, the twenty fourth, you will get our early bird special and you can save fifty dollars off the price. So you might wanna think about that. And then our weekend weight and wellness seminar is being held in our Saint Paul office this fall. That is when we scrunch all of the information in those six weeks into a. Long weekend, and it's great for people that just can't commit to coming every week for six weeks or it's great for people that live out of town, or we often have people fly in from out of state to get this great information. So the weekend weight and wellness seminar will start in Saint Paul at our office there on Friday, October twelfth. And you'll have a couple of hours on Friday, and then you'll meet all day Saturday and much of Sunday, and you can sign up for our weekend weight and wellness seminar by going online or calling the office at six, five one, six, nine, nine, three, four, three, eight, and their too. We have an early bird special if you sign up for that weekend weight and wellness seminar by October. Fifth, you'll save fifty dollars with our early bird special. And before we get back into our topic, I just wanna share a really great recent Facebook post from one of our clients. This is what Bobby posted on our Facebook page. In this journey called wellness. I have practiced the nutritional weight and wellness way for eight years with great success. Now at age sixty five, my lab tests are great, even my height was up one inch. No, I love that. I love that too. That's what I hope for now. The biggest struggle I have Bobby says is to get more people on board with nutritional weight and wellness. We love our Shirley. Thank you for those accolades. Bobby. And if you have questions for nutritional weight and wellness as to how can you get on board? How can you start eating the nutritional weight and wellness way? Again, you can call the office at six, five one, six, nine, nine, three, four, three, eight, or check out our website weight and wellness dot com. We have a lot of great information and recipes there as well. Okay. So let's see before we went to break, we were, oh, I was telling the story about tina's husband through all that stress. She still made. Made it an effort to pack or made an effort to pack her food and she really eight perfectly during that time. Now, I will say to that, Tina regularly meets with a nutritionist, and I, I really feel like for most everyone listening, that's a caregiver. If you want to figure out how you can put the nutritional weight and wellness way into practice in your particular situation as a caregiver, I think the best way to get your answers to that question is to set up an appointment with one of the nutritionists or dietitians at nutritional weight and wellness, and we, we won't make you change everything up overnight. We'll take it in baby steps. I know one thing that I usually do is to figure out what is the one food habit that is most damaging to that caregivers health, and then I encourage them to start with that. Start with that one food habit and give it up. Uh-huh. You know, that's a really great approach. I often do exactly the same thing, but I'm curious, Cassie is very any. One bad habit that seems to reoccur a lot. Oh, that is a really good question. I, I will say that the worst bad food habits can definitely vary from person to person. But thinking back if I had to guess when it comes to caregivers, a lot of them that I've worked with are addicted to diet pop. Right? Yes. I think it's their pick me up or they think it's their pick me up. If that's the case, then that is the first thing I encourage them to eliminate. And you know, not only do I think, caregivers reach for that diet coke or that diet Pepsi, because they think they'll give them. They think that it will give them energy. But I also think that that word diet across the front says to them that this this beverage will not cause weight rain, right? Except my keep my waistline slim. Well, I can tell you from both clinical experience and from the research that neither of those statements are true and speaking of the weight gain back in two thousand eight. There was a large research study done right here in our own backyard at the university of Minnesota. And this study looked at diet pop drinkers in particular and concluded that people that drink even just one twelve ounce can of diet pop a day. Now back before I found nutritional weight and wellness when I was a dicta- diet pep. She, I measured in twenty ounce bottles. So I hate to think what my risk was, but this is people that are just drinking even just one twelve ounce can a day they are at a significantly increased risk of gaining unwanted weight, not only that they're also at an increased risk of having high blood sugars. And this was with diet pop, and they're also at an increased risk of high blood pressure. So diet pop is not good for our waistline, not good for our overall health, and it certainly does not give us long-lasting energy on, of course getting this may come as a prize to some of you. So I want to share a few, the reasons that researchers point to as the cause of this weight gain. So when the sweet taste of that artificial sweetener in diet soda or low fat yogurts or things like that, hit your brain, it signals your pancreas to produce insulin. So, and we all know. We've been talking about that insulin lot today that tells your body to store sugar as body fat, resulting in that weight gain. So also those artificial sweeteners, they actually condition your body and your brain to want more sweeteners in your foods. So then what happens you actually crave more sugar. It sabotaging, it is very the artificial sweeteners, the diet pop, and I should mention too that the research also shows that drinking diet pop daily is associated with an increased risk of stroke and of Alzheimer's disease. Oh, my goodness. That's Nyerere mentioned the way attacked about, well, I find if I drink enough water every day, I don't have those cravings for sugar or high high sugars soda drinks or or high sugar coffee drinks. So at nutritional weight and wellness. We have many clients who just. Stop drinking soda for one month and guess what? They lost anywhere from ten to thirty pounds just by giving up their soda and your brain. This is really critical is made up of two ingredients, water and fat, and it's essential to keep your brain hydrated because even the slight dehydration can cause the release of stress hormones, and that, of course, is going to damage your brain overtime. Right now, we realize that if you're a caregiver, you likely feel overwhelmed with your workload and you might be constantly worrying about the person you're looking after. Be aware that both of these factors can really take a toll on your brain. And as Caroline just mentioned, our brain is made up of two critical things, water and fat. So I wanna talk about that fat piece a little bit more when they look at the fat that makes up a healthy brain the. Jordy of that fat should be an omega three called DHA. Now, if you eat fish several times a week, that's a great source of DHA. There's also a great supplement that we have at our office that is from algae that is DHA our time is up today. So our goal here at nutritional weight and wellness is to help each and every person experienced better health through eating real food. It's simple yet powerful message, and thank you for listening and have a great day. Thanks for listening to dishing up nutrition. You enjoy this podcast. Please share your favorite episodes with a friend or leave a review on. I tunes 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. Product statements have not been evaluated by the FDA.

Caroline Hudson cortisol ADHD Aunt Cassie JoAnne Cassie Wenas Tina lake superior owner and founder Canada United States Carolyn Minneapolis First priority autoimmune disease Chris menopause Parkinson's disease
Do Genetics Determine Our Health

Dishing Up Nutrition

00:00 sec | 4 months ago

Do Genetics Determine Our Health

"Welcome to dishing up nutrition with licensed nutritionists and Dietitians sperm, nutritional weight and wellness. We explain the connection between what you eat and how you feel. Stay tuned for practical realize solutions for healthier living through real food nutrition. Slow down. Too fast. You got to make no mom. Giving brought to you by nutritional weight and wellness is Darlene convinced. About thirty years ago, I started nutritional weight and wellness with very little financial support. And I remember that well I'm sure you do? But with a big desire to help people feel better through their food, choices and lifestyle habits. Then you know about fifteen years ago, we started the dishing up nutrition radio, show and podcast you know I was already at an age when many of my friends were retiring but not. Of course not. I had a strong desire to spread our message of eating real food to all parts of the world. Some people especially my son. Boy laughed at my dream, but I'm happy to say mission accomplished. Absolutely, Dr. we recently received an email from a delightful woman who listens to dishing nutrition from India. Wow, she said, thank you. Your simple message of eating. Real food has changed my life. We'd love hearing though it's life changing stories from our listeners now you kind of know a little bit more about me. People always want to know about me for some reason so now. Let's learn a little bit more about our Co.. Caroline Hudson. She's been registered Dietitian for many many years. She'll probably tell you how many. Caroline and I are the senior members of nutritional weight and wellness team and Caroline hepker passion. Also, she also has a passion for helping people understand the power eating real food. Caroline tell our listeners just a little bit about yourself where you went to school. You know where you've practiced and your favorite. Very. Favorite Hobby Scuba diving right Oh, sure good morning Dr! It's so nice to be here in good morning to all of our listeners out there wherever you are. I actually grew up here in Minnesota, but then I decided to pursue my nutrition degree in Toronto Ontario Canada. So. My careers really been very to say the least I've worked with Canadian in. People in very interest far northern Ontario communities even on an island in the middle of Hudson's Bay. I had to take a big. I had to take a plane while like a little plane. Had Skis on it was in the middle of winter we landed on. In the middle of Hudson's Bay, it was frozen over, and then I voted into a big huge bombrdier like a big ski do. Took me to the hospital there. So you don't care on. My first degree was in anthropology I didn't know that I would love that. This faster. Yes, fascinating! I actually got stuck there in a snowstorm for four days, but That was just one thing that I think. but I also had the opportunity to be the senior director for very large medical system. It included a large teaching hospital so I had a dietetic internship program underneath me and did I had a senior living center I had a nursing home and another small community hospital. Wow, so that was a huge system and lots of different employees and lots of different unions. So that was that was very interesting, but more recently yeah I. Got Certified as a will coach Okay and now I have. Really, this is my dream job. Good. You know the wonderful nutritionists Dietitians that I get to work with to work with you It's just it's been a dream. Come true because I really wanted to get back to helping people on one and as senior director. I never got to know that. Yes I was managing people from. Wasn't doing nutrition really. So now I. Get to do that. And then as you mentioned before one of my hobbies is scuba diving. I love the water anything to do with scuba diving and I started to go down to visit my brother every winter. He lives in Cozumel and I thought. I am going to get certified to dive. I'm watching all these down there so now I love it I love the underwater life, and all the beauty of the coral and the fish and everything. It's really great, so if you make an appointment with caroline. You got a lot of interesting thing to set. You got talk about. So now today, let's go on with our topic, you know. Do Your genetics determine your health? That's an interesting question. Actually many of our clients say you know. My Dad had diabetes so I know I will have diabetes, too, so stop and think about that too freely. Believe that statement here's another one. We hear all the time. My mother has has or had Alzheimer's. So. I'm worried I'll get Alzheimer's one day. So is Alzheimer a genetic. Disease Or is it linked to our food and lifestyle habits? MELVA is a new thought for a lot of people I know it really is and I hear the same things. I don't WanNa get diabetes because you know my mother, my father, my brother, or whatever has it so most people do think it's more genetic right, so many of my clients also have a fear of Parkinson's because grandfather had Parkinson's. So many more cases of Parkinson's right now. Yes, yeah, I've really been seeing that. one other common belief I hear from clients is my grandmother had arthritis? Yes, so I know. I'M GONNA end up with arthritis so I want you to ask yourself does every common chronic disease come from genetics? What do you think? What we're going to explore this a little bit more, you know about fifteen years ago. I attended a seminar where the pleasure of hearing Dr Jeffrey Bland make this statement. Ninety percent of our health is from our food choices in lifestyle habits and ten percent is from our genetics. And I sat back, and I said really. I remember this very well. You you may be wondering well. Who is Dr Jeffrey Bland? If you've never heard of him, we WANNA share a little bit about his life. In some some remarkable achievements, Dr Jeffrey Bland is known as the father of functional medicine, which is kind of a medical approach that focuses on prevention and treatment of chronic diseases Dr Bland with a university biochemistry. Professor. He served as the nutritional research director of Linus Pauling, institute, science and medicine, and he's the CO founded the Eunice the Institute for Functional Medicine. You know in addition to a superior intellect. I mean amazing intellect in knowledge Dr. Bland really has a lot of good heart. Yes, got a lot of feelings for people. You know Dr i WanNa just emphasize what you said. Earlier that ninety percent of our health is from our food, choices and lifestyle habits, and only ten percent is from our genetics. From Dr Jeffrey Bland. That is amazing, yes. I don't think I think most people think it's the exact opposite right I agree yeah, but in one thousand, nine, hundred, ninety, two, thousand, fourteen on starting to age myself. I Dr Jeffrey Bland wrote the book the Disease Delusion, conquering the causes of chronic illness for a healthier longer and happier life in this book. He explained that we have two different types of ellen illnesses. One type of disease comes from an infection, bacteria or virus, right? And until recently with the onset of Covid nineteen, these diseases were basically controlled with medication. Such as around of antibiotics or from a vaccine right, many of those with these medications, fewer people actually died of an infection and life was pretty good, right, yeah, and then along came a variety of chronic diseases. These chronic conditions and illnesses that make you sick. And rarely, if ever go away, that's an interesting way to think about who. In a once. You have they beatty's. Boy. You have to work really hard to get rid of it. So what are some of these diseases type two diabetes? Gout high blood pressure dementia. Autoimmune Diseases Arthritis MS, autism depression adhd, asthma, chronic fatigue, syndrome, FIBROMYALGIA, macular degeneration cancer, and the list goes on and on and on doesn't guy catch what? Did you fit into one of those categories. Yeah, that's amazing. That list is really long of those chronic. Yup. Diseases and we work with a lot of those people that have chronic diseases So why do we call these chronic diseases? A chronic illness does not heal by itself, and sadly a chronic illness usually gets worse over time Interesting to think about that can be really hard so typically a chronic disease does not have a single cause. Plus a chronic disease. Chronic illness tends to have more complex symptoms. So do you have one of these chronic diseases? What I found to be really shocking. Is that forty percent of Americans now have some type of chronic disease and darts time for our first break already. You are listening to dishing up. Nutrition brought to you by nutritional weight and wellness, because of covid nineteen everyone, nutritional weight and wellness continues to practice. All of the recommended safety procedures are nutrition consultations are being conducted by phone or through a live video appointments. Rather than in person you can make an appointment either by phone at six, five, one, six, nine, nine, three, four, three, eight or online at weightandwellness dot com if you have questions about. About how Nutricia may help you at this particular time, just call us or email us. Perhaps you even have a question about your health insurance coverage coming in for an appointment or even about an ingredient one of our recipes. We're going to be very happy to talk to you on the phone and answer all of your questions, so give us a call at six, five, one, six, nine, nine, three, four, three eight, and we'll be right back. Welcome back to dishing up nutrition. No this past week I had a call from a client I worked with maybe three or four years ago, and then out of the blue, she sat up an appointment to see me and after all these years, so he had wonder. Why did she set up an appointment? No, she had not fallen off of a real food plan. She is thinking about having a baby in the next two to three years in wants to make sure her nutrition will. Provide the best support for her pregnancy. That is so cool yet I said you are one smartly. Yes, because we read about this all the time, don't want caroline. Ancient cultures understood how important good nutrition was for a healthy pregnancy and for healthy baby. So many of our nutritionists Dietitians have first hand knowledge of how to provide the best support throughout the pregnancy in early childhood, feeding many of our young nutritious have one or two or three or four. So let us know if you would like to meet with one of our nutrition experts to learn how good nutrition will help, you have a healthy pregnancy and a healthy baby. I think it's so neat that people are thinking this way now. Yes, yeah, so just call her office at six, five, one, six, nine, nine, three, four, three, eight, set up an appointment. That's convenient to you and ask your questions. So before we went to break I was saying that we found it shocking that forty percent of Americans now have some type of chronic disease. That's a lot four to Lucette so. GonNa, think about this. Here's a question for you. Does forty percent of the population having chronic disease caused by their genetics, or is there something else going on? You know in the one thousand nine hundred. Two of the chronic diseases that everybody seems like they get. Cancer Heart Disease. It count accounted for about eighteen percent of the population of the deaths of popular of the death, actually eighteen percent of the death. Now in the last old hundred, one hundred twenty years, the percentage of desk from chronic disease has jumped to sixty three percent. Wow, they went from eighteen percent up to sixty three percent. So that's not chanel. So, perhaps chronic diseases, such as diabetes and Heart, disease and Alzheimer's and Parkinson's. And other auto immune diseases are not from our genetics, but rather from our lifestyle habits I think with cove in nineteen were hearing that more and more and more. Yes, yeah, yeah! I was listening to NPR special. I think it was just yesterday, and they were really talking about that and merely know trying to explain no, it's not you know these chronic diseases or people that have these conditions and are more susceptible to getting really ill with covert nineteen. It's that they've got these chronic diseases. You know more about their lifestyle and how how? They've gotten to that plane place. So how are chronic diseases related to lifestyle habits? Let's look at the relationship of genetics and lifestyle habits another way. Think about the autoimmune condition called Celia busies. I'm sure many of you remember Cassie. She's one of our frequent co host on the show, and she mentioned that she has a gluten sensitivity, but her son actually has celia disease. Sealy Act. Disease is considered a genetic condition. But. It only when gluten is actually. Interesting. Yes, so if they didn't eat gluten, even though they they are CEAC. Yes, they will not. experienced the symptoms so and I hope I don't. Mess this name op-ed. Dr Leo Fasano. A. Pediatric gastroenterologist and director of the Center for a senior research explains it this way. Some individuals carry the genes that increase the susceptibility to see seal EAC, but those individuals carrying the genes will not experience the disease, unless or until they actually eat gluten. Isn't that NEAT? That's kind of an interesting thing, isn't it? Yes, yeah, it really is you have that genetic? Condition. But if you don't eat that product, you don't get it. Yeah I think you know and I. I haven't really talked to cassie about this when her son was diagnosed, but I. do know that you know as a baby. You're not given gluten right away. You know. Aren't you? Hopefully you're being breastfed and and so there's no gluten, but once that child is introduced who those week products are cereals or whatever it happens to be. Yep, then they start experiencing the symptoms, and there's a failure to thrive usually in most cases when it's true, sealy acted as. So when these individuals do eat gluten, gluten actually becomes a toxin in their body and creates chaos. If, they only eat wild rice. That contains no gluten. No chaos is created in the body, and therefore there's really no damage that gets done so because caroline wanted to take that. When you are working in the roots, Roommate Romo Romell rollout I'll get there villages. I, if they had a silly ag gene. And they didn't eat that. They were okay right right. Interesting But you know if they do eat a slice of Brad especially like whole wheat Tur- a wheat bread the gluten in that bread becomes a toxin, and that's going to havoc in their body, Dr Fasano example of about seal EAC disease explains why we may have a genetic susceptibility to the to the disease, but. It is our lifestyle and eating habits that actually pull that trigger and create that chaos in our body, so I have a personal example of being susceptible to type two diabetes. You know my mother was diabetic and I believe her father. My grandfather was diabetic and one of my brothers is diabetic. Another hand in my early twenties I decided I was not going to become diabetic and. Now, I'm eighty two and I'm not and I have never been a better. That's because I got serious about my attrition and I mean. I'm very serious about this and I do check. My blood sugars all the time and at all the things that you need to do so. This was before you became a nutritionist. Yes, way before. Yes, so I think that's really important. For people to hear that that you took this action. Before you knew. Were all the things you know now about nutrition and you were able to change that course of action. Right and hey, it hasn't been easy. No, no! So, You know so really I was determined not to. Be Come type I have become type two diabetic I'm you know you know so even sixty years ago? I honestly understood the relationship between eating sugar. And Process CARBS I. Don't know how I did knew that you know wasn't in my college classes for sure. So it, but it was just living with my parents and my mom, and knowing the things, so so sugar and process carbs increase the risk of type two diabetes I mean I think we all know that you know I'm sure I have that genetic predisposition or vulnerability, a being diabetic, but consciously I chose not to go there you know, and I believe many of us have a genetic susceptibility to chronic disease, but it is what we choose to put into our malls that will determine if we get one or of these conditions I think we must have a where you're listening to dishing up nutrition. If you're struggling with joint discomfort, I want you want success. Who Very beneficial supplements? one scoop or one or two scoops of key Collagen and two capsules of joint revive. The good news is you can save fifteen percent on both. Have you ever tried one of those deprivation diets that make you thinner for a while, but looking all haggard and the sad I'm here with anesthesia. Who has the reverse going that radiance of good health Anastasiou credit the nutritional counseling. You've got nutritional weight and wellness. Yeah I met with Joanna about three years ago. She definitely helped me lose a good twenty pounds, but in addition to that I stop drinking energy drinks, and as a result I. no longer battle with restless leg and I sleep through the night. How else? Else other than your weight have the changes that you made impacted. Your health is focused better. I sleep through the night I can remember people's names. And what about the food? You're eating now i. get to eat all the protein fruits and veggies. I shop at the grocery store like everybody else sang. You eat out with your friends. I do I might add it my meal a little bit, but I'm still out at the bars and restaurants with all my friends and family could nutritional weight and wellness help you like they helped anesthesia. You can check them out at weight and wellness, dot, com, or give them a call. Six, one, six, nine, nine, three, four, three eight. DISHING UP, nutrition, Don't last night I was on the phone with my seventeen year old granddaughter willow, yet of course I think she's special. She's my granddaughter cars. So I asked her, do you listen to podcasts? And she said I listen to podcasts all the time. So then I asked her. Do you listen to the dishing up nutrition podcast? That she's sensitive to gluten grains. And I thought a little education goes a long way, she said. Is Your podcast on spotify. Yes it is. Then we'll all replied. Okay. I will listen you know I think any of our dishing up nutrition podcast would be a great way for you to help your kids or your entire family. Get some real food nutrition education. So if you do that, let me know how it goes. Yeah, yeah, I have clients that. Say that they turn it on and listen especially. When they're making a meal, or whatever and the kids will come in, and of course, they'll. Listen a little bit. Exactly. Let anybody will listen. Tell exactly. So before we went to break, we were talking about. Type two diabetes. We talk about at that a lot. and blood sugar problems, and they've been in the news a lot lately. Because of covid nineteen, because people with diabetes face a higher chance of experiencing some of those serious complications from covid nineteen. When diabetics do not manage their diabetes well, and they experienced that roller coaster blood sugar. They are generally at a higher risk for a number of diabetes related complications, so what we do and what we each impact how our genes express themselves. Either in a positive manner. or in negative manner, okay, so let's. Let's dig in a little bit more on this topic Judith finalists, and and she was actually on our show one time. She's the author of your. What your grandparents eight said a very nicely I. Love the way she wrote while our. DNA doesn't change but stressors. Including poor nutrition, so she connects poor nutrition was a stressor. When, you have poor nutrition, it can spark a reaction the change Howard. Genes express themselves increasing the risk for a wide variety of content, chronic diseases. You know from Heart, disease and diabetes to all kinds of cancer Yeah, it's amazing, so let's go back to the thoughts and writings of Dr Jeffrey Bland, he said, according to the world. Health Organization the cost of chronic disease will hit. Get this two hundred billion dollars. By the year twenty thirty. That's not very. Let's ten years from now. Yes, two, hundred billion, and as mostly due to heart, disease type, two diabetes, chronic respiratory diseases like asthma or chronic kidney, disease, cancer and dementia, and who would ever think of connecting dementia with their nutrition Gal Bright. I. It's amazing. Yes, so it may surprise you to learn that dementia may be the most costly. Of all chronic diseases and I can understand that. Yes, you know so. In Two thousand twelve over two hundred billion dollars was spent in the US on research to find a way to treat dementia, but Yet no effective drug for the management of the dementia has been developed. On the other hand. There's a lot of research of Friday. Clinical studies indicate that lifestyle changes can improve mental functioning. You know even right here in our state, a study by the male clinic fallen that early intervention to stop negative lifestyle habits. And replace them with positive lifestyle habits. The lays the onset of dementia. So you know if you're eighty two and you don't get it for another twenty years. You're pretty pretty say. Why can look at my mom? She's ninety two. She's not experiencing any signs of dementia. Memory loss or anything? Beautiful. That's right. I. Want a beer. So. I've been teaching nutrition for about forty years. And, I believe more people are starting to connect the reality. That to have the best health possible they need to eat real food and by real food I mean like protein from some of those grass fed animals, vegetables, not so much the bread or rolls and good natural, fat butter, Olive, oil and avocado oil and coconut oil. That's just to name a few, and they really do need to avoid those refined damage fats such as soybean, oil, corn, oil, cottonseed, oil, or canola oil, all of those are highly processed and refined, so we call those damage fats don't. But you know what came into my mind. When I was when you were talking about that. I was thinking of the people that drive through the fast food restaurants and get French fries Oh, and have you seen the lines at fast food restaurants lately? Oh my goodness, so you know that French fries are cooked probably in either soybean, oil or corn oil, and the oil is used over and over and over and then potatoes. If you have a little bit of potato. That's okay but French fries. You probably have. For a French fries turn into sugar I mean that's something that people just don't get. Yeah. Fries turn into sugar. I had a friend asked me once. To what what how much sugar is in this and I said Oh. You really don't want. I will tell you. To French fries, going to equal about a teaspoon of sugar. So. You know and then it's cooked and bad fat. No. Too much sugar too much bad, fat, bad free rein right Sibley. Yeah, very simple, so there are more than hundred confirmed autoimmune diseases well hundred. That's amazing, actually about fifty billion or million fifty million people merican suffer from at least one auto immune disease. So maybe ask you a question. Listeners, are you one of those who suffer from an auto immune disease? You know in comparison and I love this twelve million Americans are suffering from cancer. Twenty five million from heart disease. This baby, he'll little hard for people to believe but auto immune diseases directly the ring linked. The Diet and lifestyle habits, and of course it's linked to heart disease in a link to type two diabetes. All linked to our diet and lifestyle habit. Yeah, back to that ninety percent right is diet and lifestyle, and only ten percent of genetic, so if we could really derived point. To listeners. Maybe. We. Will you know? An interest and then help people make that conscious decision. That they are not going to go down that path if they have that genetic susceptibility to serve kind of disease, and all we have to do is look at what our parents and grandparents had and we know we might have that susceptibility, but we don't have to go down there path. Yeah, no, we don't so. It's really about what we are choosing to eat for the most part that's oddly lifestyle habit you know I choose to eat real proteins, healthy proteins usually from grass fed. Animals. I choose lots of vegetables. Lots and lots of vegetables, and I choose healthy fats so a good protein, good carbs, those vegetable carbs and healthy fats. Now I bet caroline I. Bet your mommy that way, too. Yeah, yeah, she absolutely does that. She's ninety two lives in her own home Doesn't have any help. Takes Care of other people. Yes Oh my gosh. I can't I just she's she's one. Amazing woman I gotta say that. I. She should come and teach some of our classes. She didn't come and sit in on. One of my classes not that long ago and she really enjoyed. It was really I was really happy to have her in my audience day. So in reality, autoimmune diseases are caused by a confused immune system. That's interesting way to think about that isn't that? Researchers believe that three key factors may be involved. The first factor is that you may have this genetic susceptibility. But you don't have to go down that path. Secondly you may get an infection, or you may experience some kind of environmental trigger, such as eating gluten, or or in a what Carolina was when I when you were saying that one of the things that I was thinking. Is You know the stress that people have been going through lately might be enough of a tricker environmental tricker. Yes, no I think you mentioned something about people that are in a long term facilities, and they've had no visitors, and our people dying of loneliness. Yeah, you know so you. That's what we mean by environmental triggers or conditions. Yeah and I think it's really important to think back I know whenever I get an autoimmune disease person. I always ask. When did this start? And how do you think it started and we usually can trigger. Go back to an infection. Or some kind of trigger. So. It's already time for third. Break here. Okay, so you are listening to dishing up nutrition next Saturday I think many of you may want to tune in because car and Melanie will be sharing valuable information about incontinence, nearly half of the women over age fifty experience urine leakage, but haven't shared their problem with their doctor or probably anyone else. incontinent seems to be a hidden condition. So tell your friends about the show because they may be experiencing the same problem and we will be right back. Well welcome back to dishing up nutrition. Yesterday I read that sixty five percent of the US population fear. Getting covid nineteen. I can't believe that. I can to as you know, that's a lot, but so you have to ask yourself. What can you do to support your immune system? So we thought which share a few things that we have recommend to our clients I. Say Make Sure Your Vitamin D.. Level is sixty or above. Now that's pretty high, but it's protective. A sufficient level of vitamin. D is really critical for a well-functioning brain. And Body and Dr I read that on the Scandinavian countries. Who all take a vitamin D supplement You know because they're pretty far north Yep. they are, they are less affected and the less severe cases of Covid nineteen and they're speculating as because they take vitamin. D supplements in their vitamin D. level is I so you know that's easy. That's a no brainer. Yeah, just get some and we live in Minnesota. We don't get enough sun exposure, so so the other thing to do is to eat twelve fourteen ounces, equality, protein and quality protein build your immune function. And it supports your moods and your memory. So here's another one I recommend taking. Supplements. Three bifida balanced capsules three times a day. Three before breakfast three before lunch and three. Before you go to bed, you know a good immune system starts in your gut wrenching intestinal track. Yeah and then sleep seven and a half to nine hours most nights yet and I've been hearing. People are getting a little more asleep this time, so I think that that's good. Also, you need to eliminate or avoid eating high sugar processed foods. you may want to bake brownies or chocolate chip cookies, but then eating them can actually reduce your immune system for several hours. You should also think about eating frequently I say eat four to six times a day to maintain that balance blood sugar high blood sugars out risk factor as we already talked about that type, two diabetes or diabetes It's a risk factor for a complications. If you do get covert nineteen. And take about four hundred to six hundred milligrams of magnesium glycemic daily at Bedtime I. Love My Meg. Even think about going to bed without it. And then taking extra vitamin C., you could take three thousand to five thousand milligrams. Daily to help with that immune system, so these are just a few of the things that we recommend people. There are many other ways to support your immune function such as avoid drinking alcohol, because you know what realistically alcohol is not a health food, so it is now time to be very proactive if we have to really get with this. In caring for your body, your brain in your overall health. This is a great time to focus on this and I know. Some of my clients really have taken this seriously. Yes, they're really focusing on it. So before we went to break. We're talking about the three different factors that can lead to an autoimmune disease. The first one is your genetics. You have a genetic predisposition, and then you can. The second one would be a trigger like it could be an infection or an environmental trigger like stress that we were talking about and the third factor is your diet and lifestyle. So. If we really get honest with ourselves, everyone of us. Has a tremendous amount of control over what we eat and how we live. That's A. That's an interesting thought for people I. We all know that a lack of sleeping five hours or less. A night has been associated with development of Alzheimer's disease. But some people still resist developing the eight hour a night's sleep hammock. Yeah, I still have clients say Oh, no I've never slept eight hours. I only need like five yeah. I try my best to convince them. And usually they come along, but it it takes awhile right so most of the diseases that land people in the hospital or that results in disability, our lifestyle are food related again back to that ninety percent. Sadly, most diseases associated with ageing are also derived from eating bad food back processed foods, a junk food, or the standard American Diet you know. When will we start realizing that? Perhaps the most powerful medicine in the world is food. Yes there are inflammatory foods such as sugar and bread and OATMEAL and pizza chips and wine beer, popcorn bagels, food brownies. The list is endless, and you know what you just said. OATMEAL OATMEAL I think that always shocks people yeah well. We eaten too much of it. Maybe. A little bit might be okay, but people are generally eating too much. It used to be one of my favorite foods. So I, don't I really don't eat meal anymore at all. you know it's another hand. There are foods. We consider to be anti inflammatory, so we want to concentrate on those foods. Some of these foods and we've talked about this. Many times is like grass fed meats while caught fish, vegetables, vegetables, vegetables, and more vegetables. Plus healthy fats like butter, olive oil coconut oil. Avocados aloes coconut milk key avocado oil. All are great fats to work with Some of you may remember Dr Barry Sears. He's the author of the zone which he wrote thirty years ago thirty years ago. Wow, I, remember him. Saying food is the most powerful drug we will encounter. You just heard what Dr. Berry Sears wrote thirty years ago and you know what we say every single week on dishing up nutrition so eating real food is not new a new concept to all of you listeners out there. It's still stands as the most powerful thing available to us. More powerful than any drug that has ever been developed I think that a major concept to think about. Food what you put in your mouth? Is More powerful any medicine? The they have developed at this point, and that certainly is for covid nineteen. You know they're struggling with something for that and they haven't been very successful in finding anything it and most of the drugs I feel that are out there. Aren't really. They're not curing the underlying problem right now. They're just in many cases like Harper medication. They just masking the problem and causing a whole nother set of problems down the road so even if you think going back to that whole story about. silly act disease. If people don't eat gluten. They don't continue to damage their intestinal track right exactly. So I think that kind of wraps it up for us today darker. It's been a great great show. I think so our goal here. At nutritional weight and wellness is to help each and every person experienced better health through eating real food. It's a simple yet message. EAT eating real food. Is Life Changing, so thank you all for joining us today. Be well and be safe Kirwin. Thank you. It was a great show. Thanks Thanks for listening to dishing up nutrition, you enjoy this podcast. Please share your favorite episodes with a friend or leave a review on Itunes, stitcher or Iheartradio, the content and opinions expressed are those of the hosts or presenters. They are not intended to diagnose treat cure or prevent disease product statements have not been evaluated by the FDA.

diabetes Diseases Caroline Dr Jeffrey Bland autoimmune disease Alzheimer senior director Minnesota Parkinson US Hudson Covid Heart Disease India Caroline Hudson gluten sensitivity Darlene
How Foods Affect Emotions

Dishing Up Nutrition

45:21 min | 2 years ago

How Foods Affect Emotions

"Welcome to dishing up nutrition with licensed, nutritionists and dietitians from nutritional weight and wellness. We explained the connection between what you eat and how you feel. Stay tuned for practical realize solutions for healthier living through real food nutrition down. You got to make it last. Attrition. And I thank you for listening to us today. You know, I'm Darlene Cavas, and many people would say that you're very seasoned nutritionist. I've been working with clients for over forty years. I've been reading research for over forty years in attending nutritional conferences for over forty years. And I still believe nutrition is the key to being healthy. It sure is you know, we all know it's not a secret that what we put in our mollahs affect our health. Honestly, even as nutritious. We don't always want to believe that message. But in reality, we know it is true. So joining us this morning as one of our co host is Caroline Hudson. She's a very experienced registered dietitian, and she even won't tell you. How many years? I know it's over thirty years. So she's also set to many weekend. Weekends listening to speakers talk about how food affects our health. Yes. I have. Thank you. Good morning to our listeners. In fact, both darn I just spent last weekend listening to a number of absolutely wonderful speakers talk about how nutrition affects our heart health, our immune system, our hormones, our weight, our energy and our digestion. So today, we really want to share some of our knowledge, and our thoughts about how what we eat affects the physical health of our mind. Isn't that interesting thing about that for a moment, what we eat actually affects the physical health of our mind if and that's an interesting thought, an interesting topic, you know, until very recently when people talked about the mind. They were just referring to our thoughts, and our feelings and even since before fried fried, you know, and actually my first degree was in psychology. So this kind of his right up. Your alley says, you know, psychologists and therapists, simply head us focused on life events on on honor traumas and on all the feelings and emotions we experienced in the past. We've talked a lot about the past their PM today. We want to talk about the physical health of your mind, which means looking more in depth at the brain. This may be a new way of looking at depression or anxiety. We're considering the physical health of the mind. So the question we might ask how healthy is your brain? Yep. But before we delve into our discussion, I have the pleasure of introducing to our listeners a new voice on dishing up nutrition joining. Us today is Melanie Beasley who is another experience. Registered and licensed dietitian. Okay. No, not Melanie. How many years has it? At least thirty. Running. Jason. I'm not admitting how many past thirty. But Melanie has worked with a variety of clients in many different that setting so welcome Melanie, thank you. So it's great to have you here. So I wonder if you would mind sharing with us a little about your work experience with all of our listeners and also about some of your own health struggles. Because I know that our clients really wanna hear that we not only talk the story of nutrition. But we also personally walk the talk by living it, right? That is the truth. That's the tooth. Good morning. Caroline. And Dr I'm I'm pretty excited to be here. This is a new experience for me. I'm always up for a new adventure. We'll see how this rolls out. If you got me back, but we will. We will. I have a long standing history in nutrition. I worked as a prison dietitian if my job. Yes. How much to my mother's just made. I served in the military is Dave dietitian. I've worked with hospitals. Clinics addiction centers taught for many classes. So it's it's always been my passion. It became more of my passion, when I had my own personal health crisis in two thousand and five you know, I had back surgery and then two weeks later. I was diagnosed with breast cancer is tell my clients I like to do everything at one time. So I came across some information for cancer as a dietitian, but I was so ill. I had to let my license lapse in multiple surgeries probably five or six in span of a year and treatments, and I came out of it cancer-free wonderful. I was thicker than I've ever been in my life. I bet. Yeah. Close to bedridden I suffered from migraines and fatigue, depression, chronic infections, and just all over pain. So now. Now, you really understand what clients are going through. I do your heart just can really step into their situation. When you look into the desperation that they're looking for relief because you've been there been there. It's miserable in. I always tell my clients. It's it's chemistry. It's really not your character. We get straightened out. Yeah. You know, providing relief for our clients is the biggest joy, I think in our job. I agree with you. And you're not crazy. I'm pretty well. 'cause a lot. But a lot of people in that situation. Start feeling like they're crazy because doctors aren't listening to them, and you know, it is not their character. Yeah. Right. Exactly. Well, that's great. So you've had a lot of different experiences. You've had your own health issues. And you understand people. It is it is wonderful to get your life back. Yes. So today, we will explain that what you eat affects your brain. And I think that's a whole new thought for a lot of people. It really is. I know every time I say that to clients they just go really, really. So there are certain foods that boost your brain function. And there are certain foods that may zap your brain function. You don't this morning? If you were pouring milk over your bowl of cereal. Did you think will this boost my brain function or will that genetically modified grains and sugar in the cereal that my brain function? Well, you know, what we think? Yeah. Most of us know that sugar increases are triglycerides number. And I don't even know if most people know that. Yeah, I I'm I'm not sure most my clients don't know that when we go through their lipid panels. But yeah. Triglycerides, go up with sugar and research has found that a high triglycerides number puts people at risk for heart disease, and stroke. So that's really an important number to know. So how does sugar affect our mind or our brain function? Well, we know the brain uses more energy than any other organ. That's that's another new thought. Right. It is more than the liver more than the kidneys and more than the heart. That's shocking. It is shocking. So we've got a tweet it, right? So the right amount of glucose is the brains fuel source. However, if your brain gets too much sugar. You're thinking skills are impaired. And of course, your self control becomes impaired. So XX excess sugar can produce actually an addiction like behavior in the brain leading to that loss of self control and mood, swings whack of focus and memory issues. And I think Caroline maybe say that one more time because that's a big. That's a big statement that you just said sugar does what sugar produces an addiction like behavior in the brain. And that leads to loss of self control, those horrible mood swings lack of focus and memory issues. And I bet it right after Halloween. I can't even imagine this teachers in the classroom and mothers and mothers. You know that excess sugar is so damaging something we always talk about as a dietitian I helped my clients. I we look at the foods they're eating so theory experiencing depression and anxiety, memory loss, irritability and addictions. One of my first questions is what is to ask them. What food are you eating that could cause your brain to feel fatigued? I usually get sort of the deer in the headlights look because they don't realize the connection between feeling Spacey or fearful or irritable out of control to sugar. Interesting. You said one of the symptoms as feeling fearful fearful, and we have we have a lot of people with that going on. Yeah. Well, believe it or not it's ready for our first break, the oh, okay. You're listening to dishing up nutrition last week on the evening news. It was reported that just last year two thousand seventeen. I had the highest number of people experiencing cold and flu symptoms and the most people dying from these symptoms. We know from research conducted over thirty seven years ago that eating sugar reduces your immune fix function by fifty percent for several hours. So the question you may be asking is what should my family and I eat especially during the holiday season to protect our immune system. Guess what we have just the class for you nutrition to get you through the cold and flu season. And it's only ten dollars. You're going to walk away with Eaton with an eating plan that support your energy weight loss and immune function. So go to weight and wellness dot com or call six five one six nine nine three four three eight and sign up at a time and location. That's convenient for you. When my family starts, we at quacks for dinner watch for. Dinner. Sometimes they feel the answer is a plate of desperation with a big side of stress with no plan. It's too easy to hit the drive through or the deli for a meal, it's overpriced and over processed. But now there's an answer to the daily dining dilemma, the weight and wellness, wait cookbook and nutrition guide because it's a cookbook, it's got recipe sure to become family favorites because it's a nutrition guide. It explains how tweet for good health. You feel good to eating real food that tastes delicious. The nutrition educators at nutritional weight and wellness have helped thousands of people use nutrition science to feel their best. And now you can find their wisdom summed up in one book. Then the next time they start with wax tweet. You can say wild rice meat balls or easy almond chicken or an egg bake for brunch. We'll food and real nutrition. We'll make it really with the weight and wellness cookbook in utrition guide. Get your copy for twenty four ninety five at any nutritional weight and wellness location or online at weight and wellness dot com. Welcome back to the nutrition brought to you by nutritional weight and wellness if you're either in that paramedic pause or menopause phase of life in are experiencing hot flashes. You're not alone. Did you know that eighty percent of women in menopause experience hot flashes? So if you're in menopause, and you're not experiencing not just good for you. But you don't really it is not necessary to suffer with hot flashes. People have no idea that just a few changes will make a difference. So join us Saturday November tenth at our maple grove location for our meta pas survival seminars to give solutions to your questions, you know, ever since we began offering this seminar about three years ago, we have had only positive comments from all those of with tended not one negative. That's amazing. Isn't it? Congratulations. You know, what I promise you? You'll learn laugh and enjoy the day and have really healthy food to we'll leave with a new phone meta pause zest. And if you're interested, call six five one six nine nine three four three eight or you can go online at weight and wellness dot com to sign up, and honestly, I plan to be there. Oh, yeah. Questions so come on over. So before we went to break, we're talking about our brain health. Right. That's what our store or what? That's what our show is all about today. So we all have a very complex brain system and no single neuro transmitter or neuro pathway or brain region, actually works alone. Right. So just like, you know, a single supplement or an herb or any of your foods. They don't work alone. It takes all of the nutrients working together to achieve results. So if you or a family member is struggling with depression or anxiety or memory problems? Let's just talk about some simple changes you can make in in what you're eating too to improve that brain health. You don't Caroline. We often talk here and nutritional weight and wellness as change your nutrition. Attrition to change your brain. Oh, I love that. I say it all the time your thoughts and feelings correlate to the physical health of your brain. That's a big statement. It is the new thought for people, you know, this is certainly a new way to look at helping people overcome ADHD depression, anxiety memory loss. All those things that affect our brain. Yeah. You know, and talking about some of the food things that can affect our brain first. Let's look at the simple food additive MSG or monosodium glutamate. I mean, how does your brain function on MSG people don't think that that could possibly affect their brain? You know, MSG is just a food additive that dilates the blood vessels and can really short, circuit, your, focus and your attention. Not only does MSG confuse you're thinking, but it is actually a neuro toxin. And that's. That's something. Yeah. I'm sure they know that it's alarming. I always call it an additive that lies. It tells our brains what we're eating actually tastes better than it dies. That's a good way to put it. Melanie? I like that. I'm going to steal that from you. You know, it wears out our brains. It wears out I brain cells, and they become fatigued, and therefore you can lack the ability to function effectively. So if you're struggling with ADHD, depression or anxiety, we recommend that you avoid those foods containing MSG. And most of you migraine sufferers sufferers are well aware of that MS key connection to migraines. But do you know, why MSG may trigger a migraine for you? I think a lot of people. Don't right. So why is MSG bad for your brain? Well, that MSG actually stimulates an excited, Tori, neuro transmitter, which encourages nerve cells to fire more frequently and more rapidly. So it sounds like curl. And that it it makes your brain almost over work. Yeah. Yeah. That's. A good way to put it. It's like over firing over and over stimulated. So, you know, the result may be a migraine or possibly one of those emotional outbursts of think about your children and. Some of this stuff. I wish I would've known about like how? So, but now, I have grandchildren, and I can try to figure it out. Right. That's right. So if you're sensitive to MSG, and if you experience migraines when you're exposed that we recommend, of course, that you avoid MSG, but you may be thinking, but how do I avoid the foods that contain MSG because it's really often hidden, isn't it it didn't additive in many foods? So yes, MSG can be difficult to avoid and Lester eating very clean. You know, Carolyn. I always I tell my friends that I am. I'm a good barometer for MSG because I get a migraine do I should be food tester for. Oh, no. In our nutrition classes, we point out that MSG may appear as natural flavors on food labels. It's found in so many commercials salad dressings and soup basis meat stocks and sauces, frozen foods, and of course, those fast foods, so perhaps you lack attention or you have impulsive symptoms of ADHD, and they're not the result of trauma. But maybe instead, it might be the result of eating fast food for lunch or there's millions of things that affect our brain chemistry and MSG is just one of them just one right? And it's an everything it is it is. And it it is disguised. So we really have to watch. I know I always tell people when it says natural flavors red flag red flag. You really don't know. What that means? I wish we did. But we don't inside our brain really are. Billions and billions of nerve cells and they're connected by billions of fibers called Exxon's, and then drives the activity between them actually controls your thoughts and your feelings your personality. Your moods and your memory, so interesting that I think that's an interesting point. Because it's this interaction that's going on in your brain the controls. What controls everything early your thoughts? Your feelings, your personality your mood your memory. So, you know, all of those acts on and then rights and billions of nerve cells in your brain that your brain is your control center, and it is very vulnerable to its environment, and it reacts to guess what? Food drugs herbs exercise usually in a good way. Right. And of course, all of our lifestyle habits. Like smoking. No. You know, and to get a little personal another mood zapper and even a sexual performance inhibitor can show up in your lunch in the form of hot dogs or deli meats can Haning the preservatives called nitrates. Bet you caught attention there. Did everyone's listening now. If you eat hot dogs are cold cuts containing nitrates. They can impair the effectiveness of nitric oxide, which is a vital to mood and libido. So if you still wanna eat hot dogs or coal cuts. We definitely encourage you to choose nitrate, free foods, so your brain can function properly when you look in for a hotdog or a deli meat maybe for a picnic you want to make sure it says, no nitrates. No antibiotics. No added hormones, no grain products, no preservatives, and no MSG. And that's a lot of knows. Yes. Saying yes to health, right? And that's that would be what we call a clean food writing food. You know, I know we're talking about foods that affect our emotions and our memory. But before we discuss foods and supplements that support our emotions let's discuss one lifestyle habit. That is critical for having a healthy function. Inning brain. It is a habit that affects about eighty percent of the population. And guess what it is it's the lack of sleep. Oh, boy, inadequate sleep is a mood. Zapper inadequate asleep is a memory zapper and inadequate sleep is an attention in concentration. Zapper? It is a fact that when you sleep less than eight hours, most nights, your concentration and focus is reduced by guess what? Seventy percent a lot, isn't it? You're walking around like a zombie. We've all been there. We have all been there. Well, guess what? It's time for a second break already. You're listening to dishing up nutrition in the past people generally changed their nutrition only to lose weight. But now people are sitting down with a dietitian or nutritionist to learn how to eat for better digestion, or to have less pain, and inflammation, or how to get rid of hormonal mood swings. Do you need a change in your nutrition to feel better? Maybe you need a class or an individual consultation. Don't let porn nutrition ruin your holidays. We can help you. Call us six five one six nine nine three four three eight today and ask any and all of your questions. Welcome back. She nutrition, you know, one of my early nutrition jobs was working as a dietitian in the navy. It was such such a privilege. So this research reported in the American journal of nutrition definitely caught my eye. The research is titled the influence habitual protein intake on body composition and muscular strength and career. Firefighters don't you think they could have come up with a better title. It's a little research. I found. This information released surprising this by the extreme physical demands and dangers associated with the job. The percentage of firefighters considered overweight and obese exceeds that of the general US population that came. Had this research found higher protein intake was associated with more favorable body composition that protein in male career firefighters this research also found firefighters did their best when eating point eight grams of protein per kilogram of body mass. So mean. Yeah. What does that mean? Lost a few people there. So for example, if you an eighty eight one hundred eighty pound firefighter, you should eat about one hundred and forty four grams of protein daily, which is a quivalent to about twenty ounces of protein per day. That's a law. That's a lot. I don. I am sure. Most people aren't doing that. I mean, one hundred eighty pounds, but still most men would still say, oh, that's probably too much protein for me through a little protein, and Sal and think you've got it covered. But don't we at nutritional weight and wellness. We would love to help those firefighters again wing. Yes. And help them maintain a healthy body composition. Well, before we went to break, Dr was telling us about how lack of sleep affects us, and she said that sleeping less than eight hours, actually, reduces your concentration of focused by seventy percent. That's a lot. So extreme sit symptoms of. Lack of sleep in also include things like paranoia, isn't that that's shocking paranoia and lack of con-, you know, inability to concentrate lack of being able to concentrate loss of memory loss of your ability to think night, you know. Certainly have had that happen. You know? And the the years when my dad was yell and doing caregiving, you're giving and those overnight maze. Sometimes it was like the next day. I was like a zombie. So seriously long-term sleep deprivation can lead to high cortisol levels, which can lead to weight gain. And even sell that, you know, that's so true. Caroline. I see so many of my clients their sleep deprived, and they're just miserable. And they're trying to lose weight doesn't work. Does. It doesn't sleep is. So important and nutrition is the key to a good night's sleep. I really really encourage people to come in who are struggling with sleep because we have solutions they can make an appointment with us and nutritional weight and wellness and one of our dieticians can help them with their sleep problems. I have a lot of ideas for people, we're room. We really have some great ideas that nutrition Ken. Master this problem and generally one of the simplest for clients. I recommend are higher doses of magnesium license. That's a Goto. Right. It's a miracle. Mineral it often takes about six hundred to eight hundred milligrams of magnesium glysophate at bedtime. So that means it takes more than just taking one react to us. Yeah. It means. It's taking six they're usually about one hundred milligrams and it needs to be that magnesium cli- Senate because it gets absorbed. We don't want to trigger someone into diarrhea difference with with that. They can also do like five to ten milligrams of melatonin. You know is a cancer survivor. I've looked at the research about melatonin, and I find it in all the research supports the immune system in its acts, actually an anti cancer supplement. I take it every night. You know, that's a very interesting thing you actually take militant every night, not necessarily just asleep. But as. Cancer prevention. Yeah. Protection rejection, and I think we even heard of that last weekend at our at our conference, right? And I was really taking note of that. Because I'm I haven't been taking melatonin. But I think I'm gonna start I sleep at wonderfully. Well, I'm gonna start without low. And maybe you know, who knows? But maybe that's how it works because people are sleeping better when they take melatonin a good thought. Yeah. Excellent. So a few years ago when we had clients with sleep problems, all they really needed was to take a couple of nutrients, and they were able to sleep. But now we need to really look deeper at an, you know, deeper at what's going on and maybe suggest supplements like five HT p because that helps with our serotonin production. Of course, that's one of the neuro transmitters, and it will help support the neurotransmitter gab, and sometimes we have to add an L taurine, and that's another trend neurotransmitter for your brain. And it's very very common. So there's no one kind of cookie cutter type answer. For every client. And sometimes it isn't simple. And sometimes it can just be really something simple about not going to bed hungry exactly or having the right bedtime snack. So that helps support your sleep because the brain needs to have the correct amount of glucose throughout the night in order to be able to sleep. So people that wake up in the middle of the night. They're the ones that really need that bedtime snack. So some research says that lack of sleep is one of the leading causes of depression going back to our whole brain health thing, right, and heart disease and obesity. You know, I think one of the things that we hear all the time because in the past they people always heard that. Oh, you shouldn't eat at bedtime. Right. Yeah. Stop eating after dinner because you won't lose weight. If you do. So then particularly women are always going to bed hungry. Yeah. Then they can't sleep. And then they gain more weight. Crazy, isn't it? Yeah. So, you know in Dr Don Daniel Ayman's book, I love his writings, but it in. It's called making a good brain great. It was written in two thousand five he wrote you are what you eat literally all the cells in your body, including your brain cells make themselves new every five months. Oh, I didn't know that five months. Wow. Jess so him and said food is as powerful as any medicine that science can design. I've loved the things that he says you don't have such a simple understanding of what helps people eat, right. And you feel better eat wrong such as at three donuts to start your day, and you could feel maybe stupid. In thirty to sixty minutes at brain fog. Right. Yep. Brain fog. So again what we're talking about. Today isn't new information. And it's not the first time we've talked about how food affects emotions on dishing up nutrition. But it is very interesting that the sales of anti-depressants are on the rise. And so we decided it was important enough to discuss this topic again because what he what food to be on the right frame food. How we each would be at the top of everybody's list. So in fact, sales of anti-depressants have increased sixty five percent in the past fifteen years that is that is unbelievable all the time. Aren't we all the all the time? You know, approximately seventeen percent of women take antidepressants and the suicide rate has increased by twenty four percent in the past fifteen years four. Yeah. And so are longtime listeners all no food affects our moods. So why might I ask if a person is experiencing low moods or irritability or Zayed's? Why isn't the first appointment people? Make to get well an appointment with a nutritionist or dietitian rather. Maybe the psychiatrist. Yes, exactly. I mean, when you're in a place, you know, you're in that low mood, you really are just looking for relief. And I don't think people think food is the place. So let's let's get back to the biochemical reasons for eating the right foods support. Our moods and our motions on dishing up nutrition and add nutritional weight and wellness. We recommend eating protein and vegetables or fruits and beneficial fat every three hours, and that is a really difficult habit to establish his not the most fat phobic. Nation. Yes. But of course, if we're eating every three hours, it helps to balance the blood sugar like Caroline was talking about and it helps prevent diabetes. So how does protein influence our moods and emotions let me let me just break this down we recommend eating protein several times I throughout the day. You know, not that little splash a protein on a salad, but several times because protein is the building block of all are now neurotransmitters and protein is the building block of all our brain chemicals, including those as the considering dopamine, serotonin acetylcholine and many many more. So this is how it works protein breaks down into amino acids, which turn in and turn make our neurotransmitters the neurotransmitter dopamine. That's what gives us the focus and the energy in the positive moods. And the. Neuro transmitter serotonin, he gives you that sense of well being and sense of calm and happiness. We all want that. Oh, absolutely. No. I think before we keep going here further. You know, I think the mouthful that you just said. Okay. Let's go back to getting people to think okay protein. So like you said that little smeared of protein that is on a cell. You know, that's probably about two ounces easily that is not enough protein at all. So it's time for our last break. So we'll get back to that. You're listening to dishing up nutrition, and I want to personally thank you for listening today. If you like our show dishing up nutrition, I encourage you to ask your friends and family to listen to either live broadcast or you can listen to it online on your favorite. However, you get your favorite podcast. We are on a mission to help everyone experience. Good health through real food nutrition. Few like our podcast. We would love you to write us a review we spend many hours each week. Putting together a podcast that we believe will make a difference in your health and your life. Thank you again for listening to us. So you know, we were talking before we went on break about the need to have protein because kind of running through this one more time. So people understand when you eat a piece of protein it actually breaks down and make sure makes well it makes her neurotransmitters makes all a bunch of them mom bunch them. So it makes her dopamine which gives us focus on energy. We feel great it makes her serotonin which makes us feel calm. It makes an neurotransmitter that's called taurine, which is is actually helps us feel again, calm, and relaxed. So there's a Midi many different neuro transmitters actually there's a couple of hundred. Different ones in the base of that is eating a little bit of protein several times a day. So we constantly supplier brain with neural transmitters right solution. Yes. Yeah. And it doesn't like like during doesn't act and probably fast. Well, maybe it does as fast as an antidepressant. But you know, what I tell my clients is that the anti-depressants aren't actually making more neurotransmitter. No, they're only holding what that client has in between their brain cells long enough for those brain cells to get it into the brain cells. So what I wanna do? And what we all do is help you make more neurotransmitters and that's protein protein protein protein protein several times a day. The neurotransmitter acetylcholine helps you with your memory, and you're learning as well as your muscles and central nervous system. So if you're deficient in protein, you may experience the, oh, I can't stop with one type of behavior or maybe you might be feeling anxious and we'd be or have a poor memory. So we've been talking about protein. So here we go again protein health a supply us with a mineral. Think. Now, why do we need sink? We need think in our bodies daily because we can't store it right in about a three ounce piece of meat like beef supplies, this with about seven milligrams of zinc, which is the mount of think we need to help our neurotransmitters function. So in our brain, we need sync for neurotransmitters to work. So if you lost your sense of taste or smell. That's an indication that maybe you're zinc is low, and we have seen this an on people that are older, right? Yeah. Lost their appetite and the candy not interested because nothing tastes good. Right. Yeah. If you lose your sense of smell, you actually can't taste. Yes. It's very interesting. Another critical vitamin that you get from meat that is important for your nerves is b twelve so about fifteen percent of the population is low in vitamin B twelve and if you're low in vitamin B, twelve you can experience tingling in your hands and feet. And additionally, you might experience confusion and feeling exhausted or wiped out. I mean, I've had a client recently came and she thought she had neuropathy, and she got tested. It was a low b twelve we started her on a good b twelve and the tangling went away so relieved what one of great solution. Yeah. Easy to write. And we often see that beat twelve in vegetarians. Don't we? Official deficiency and b twelve so we always have to ask questions. Ask a million questions, right? Tweet. But but could you repeat that again or kit? Tell me more about that symptom or right? We do know we're always saying that, you know, what does that mean not think that people have the understanding that food has as much power in as much influence on our brain chemistry. They just I think they just think that sits up there, and it doesn't need nutrients. But like you said earlier in the show, it takes it has it uses up the most energy of any organ in our body. Right. Right. And then the other thing that I think people are just still blown away about is. We actually make these things in our gut. Yes. And they dislike their eyes wide open. What I don't make that in my brain. I'm going. No, what your brain can actually make that. But you're it. It's made in your in your gut. And then it it goes to your brain does the starting place and people are surprised. That when they have digestive issues that it can be causative of their Zion their depression. Right, right. And they're just blown away when we when we say, okay, let's fix those digestion issues versed, and then we can move on to the next step because everything begins in the gut. Right. So and we heard that over and over this weekend, we get and we say it all the time ourselves. So you know, as you have just heard food affects your emotions because food and nutrients affect your brain health in your brain health, dries emotional health us, a big save on actually it your brain health, dries your emotional health. How many people ever really think that way they think it's a character flaw? Yeah. When they think is a character flaw there just defeated. And I always encourage my clients. Let's you've tried everything else. Let's just give food to try. Let's give nutritional try. What have you got to lose? It's just food. Right. And you know, I think the other thing that curling you said that we actually need food we need that protein to make our amino acids. So if we are taking ended a presence, they actually work they work better, much better. Yeah. Because we have more of those neurotransmitters that need to get into our brain cells. So that we aren't anxious. We're not depressed. We don't have those mood swings. And then I think early on in the show we were talking a little bit about sugar, you know, sugar may give us that temporary high feeling and good feeling. But then what happens we crash we crash, and then our brain gets into that foggy area, and you know. Heerlen another connection. We talk about sugar a lot. But gluten for me. Definitely my daughter's. If I call it getting gluten gluten to my daughter's the next day will look at me and say did you have gluten because I'm dialed down my mood is lower. Okay. People don't make the connection between their certain food intolerances that control medically affect you. Let's go back without one. Okay. So you're intolerant. To gluten, you know, someone else might be intolerant to dairy, or you know, whatever and not surf or things like that. And that what does that do that affects your gut right at an and it actually damages your gut lining. So that then you're not able to make those neurotransmitters from the protein that you eight yes, the manically can affect the brain. So you have to look at some of those kind of send food sensitivities, you know, that people are having in order to really change our brain health, and but. It again begins bright in the gut. Right. And we know that a lot of times when people are deficient in b twelve they either are not eating enough protein or they're eating protein and digestive Li they can't break it down. Right. We can't get it into ourselves. So going back to your golden story. A lot of people that have a gluten sensitivity seems like they also have a b twelve deficiency. Yes. So it all fits together. And that's what we try to do. We're not just in the business of helping people lose weight. Yes, we're not walking around being the nutritional hand slappers. No. And. When someone does come into my office with weight issues and wants to lose weight. But then I read their health questionnaire, and there's like five auto immune things going on. And maybe some lipid issues, I'm going, you know, we really need to work on getting you healthy I to lose weight. And then what about the sleep thing? Dr you were talking a lot about the sleep when we interviewed. Oh, the book on why we sleep. Oh, that was just unbelievable wasn't it. The the information. He linked to what happens with sleep lack of sleep was fascinating. And I think what happens is that people realize that they're not sleeping, but they don't know what to do about it. And so then they go, and they try to take drug, and I think he said it very nicely in his book those drugs today to in feels like you're sleeping, but honestly, you're not getting into that Remm sleep. So that's not really effective for how it's going to help your brain function. Right. Exactly. So we go all the way back, and we try to help people get to the bottom of the sleep. And maybe it's something as simple as magnesium in melatonin, but maybe it's more complex than that. So that's what we do every day. So you have to think change your detraction. The change your emotional health. So our goal at nutritional weight and wellness is help each and every person experience better health through eating real food. It's a simple yet. Powerful message. Eating real food is life changing. Thank you for listening and have a wonderful day. Thank you everyone. Thank you. Thanks for listening to dishing up nutrition. If you enjoy this podcast, please share your favorite episodes with a friend or leave a review on I tunes, Stitcher, or I heart radio the content and opinions expressed are those of the hosts or presenters, they're not intended to diagnose, treat, cure or prevent disease. Product statements have not been evaluated by the FDA.

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Eating to Maintain a Strong Body & Mind As We Age

Dishing Up Nutrition

00:00 sec | 1 year ago

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. Products statements have not been evaluated by the f._d._a.

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Balanced Eating with Weight Loss

Dishing Up Nutrition

42:14 min | 1 year ago

Balanced Eating with Weight Loss

"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 tuned for practical realize solutions for healthier living through real food nutrition down. You got to make the mom last just to dishing up nutrition. I'm Melanie Beasley. I'm in studio this morning with Caroline Hudson. We are both registered and licensed dietitians with many years of experience helping people with their nutrition and their weight loss. I personally have about thirty years of experience as a dietitian, and I've worked in a lot of different types of settings part of my career was working in the Colorado state penitentiary as a dietitian, and I also did a lot of my training in the navy as a dietitian. So I have indeed worked with a wide variety of clientele. And Caroline you received your training in Canada. Right, right. Yeah. Yeah. I went to school in Toronto Ontario. So I I loved my my education there, it was kind of different from some of the nutrition programs here, it was very hands on and we actually did things like this like doing here. In studio today. So we got to practice, you know, speaking in front of people and giving a lot of presentations and doing some radio work as well. So so yeah, I went to school in Canada. And I actually spent a number of years working as a dietitian not just in remote villages like way up in here. Stories, but I also worked in large metropolitan areas. I went to school in Toronto. So I actually worked on a number of years in Toronto as well. So I too have seen a wide variety of clients with unique and varied diets. And I think we still see a wide variety of clients. Oh, yeah. Different places. It's always interesting to hear their stories and between the two of us. We've counseled a lot of clients struggling to lose weight. And I just going to say, I don't know if a lot of people realize that we do a lot of Skype and telephone work. So you know, I have a client in India and one in the Channel Islands off the coast of England. So, you know, we talk to people all over the world. And I I have one in England. And I just love listening to her talk so twenty my southern accent and her English accent. We we have a time. But it's a good time. According to the National Institute of health three out of four men. Are either overweight or obese and two out of three women are either overweight or obese roughly twenty one percent of adolescence are overweight? That's startling as an it. And today we're going to be talking about balanced eating for weight loss. So here's the more startling news. It is predicted that by twenty twenty three fourths of Americans will be overweight, that's a lot most people and less inner you're like a sumo wrestler or something we want to be carrying around that extra weight on our body. And we certainly don't want to be buying large or close every time we go to the store. So generally, I've found that most people want to know how to eat to avoid that weight gain. And they want to know what is the best diet for them to follow. You know, Carolyn I find that many of my clients. They're so tired of hearing the word diet that as soon as they? Here that they sort of shut down their eyes glaze over and they stopped listing. So I try to never use that word when I'm talking to them because they already know that low calorie low fat diets just don't work for long term weight loss. And we also agree that diets don't work. They're just a temporary solution to a long term problem. You know, unfortunately, the reality is most people today continue to gain weight. So I want to repeat what Caroline said. It's predicted that in just one year three fourths of Americans will either be overweight or obese at Melanie. I wanna go back to that word diet. We'd have to. I really hate that word because that's not what we do at nutritional weight and wellness, and I tell that, you know, to my clients very first thing this is not about a diet. This is how we're supposed to be eating. This is you know, a way of life, you know, and we want to drop that guilt because I think the word diet automatically, you know, imposes some guilt on people because they're restricting what they eat. So you're so right. You know, any clients come in completely guilt ridden and shame based. Yeah. Exactly. So we kind of lift that hopefully lift that guilt. And sometimes it takes a little while, you know, because we teach people that you get to eat. Yeah. And you get to eat healthy food, and it's supposed to taste good. And you're supposed like to eat to be fun to yet your meals. Yes. So I bet you're kind of thinking. Why is the continual increase in wit? Why is there an increase in that weight gain and obesity, and it's continuing on and on so previous previously and on many of our other dishing up nutrition shows, we've talked about a variety of reasons for that weight gain. There are a number of lifestyle and environmental factors that can certainly slow down people's metabolism which can lead to that weight gain. So it's a lot more complex than just those calories. In and calories out. We really need to think more about the quality of those calories. The quality of the food that we're eating so many clients have Toby that they stopped getting their annual checkups even because they didn't even want to step on the scale. And and then of course, what are they what happens they have that guilt? Again, they're told oh you need to. Lose weight. Oh, you're OB's. Or, you know, you're definitely need to lose at least ten or twenty or thirty pounds. And that induces that guilt. Right. So again, helping people maintain a healthy weight is very complex, and especially in this day and age when we've got so many different foods, especially those processed foods to choose from. And I I would say that we have a lot of other things in life. We feel guilty about food should be simple and shoe food should be just enjoyment nourishment, and it shouldn't be the source of shame. So on dishing up nutrition, we've addressed many of those complex reasons just a couple of weeks ago. We shared information about how stress can lead to excess cortisol being released resulting in weight gain, many people today are certainly under chronic ongoing stress when you agree between traffic caregiving is a big one these days. Poor food and eating habits all creates stress and think of stress each of you have compared to the stress our grandparents had back in the nineteen forties. Yet remember that when you are under stress stress such as being stuck in traffic which like on the way to the studios morning. I love it. There was no traffic. You know, if if you're late for an important meeting or something those adrenal glands, they released that cortisol and cortisol is a fat making hormone. So I think that's really important for people to understand. They don't, you know, they don't connect stress with weight gain, the ongoing stress at a job or at a workplace that you really aren't enjoying very much is going to eventually add on that weight, and because of the cortisol in that fat making hormone, we know you can't avoid some of those stressful situations, but we like to teach our clients how to eat to manage that stress better. So things like coffee and sugar that in. Increases your stress, gaping meals increases stress, and that leads to the court is all and the weight gain again, weight loss and weight maintenance maintenance are very complex and most people need help with managing all of those different lifestyle factors, which is all part of nutritional counseling. So let's look at some other factors you need to consider when you're losing weight. You know, and I I always tell my clients, especially ones in nutrition for weight loss classes that we like to to really cater what they're eating too though to that personal individual because they are complex and their individualized. So it's really important. We've listened to them right? We recently had a show that focused on how refined vegetable oils such as corn oil soybean oil cottonseed oil and canola oil can all lead to weight gain, those fats interfere with the functioning of your cell membranes. The result is poor cell function that can lead to wake gain and Z's. Yeah. And I want to expand on that just a little bit about self on in a lot of people don't think that they have to heal their cells. And then you know, he'll their body before they can really lose weight. Well, and also we have the opportunity to heal ourselves all the time. So guess what? It's already time for our first break. So you are listening to dishing up nutrition, we're discussing which diet plan or food plan or eating plan. I think is best to. Follow for long term weight loss research from the Harvard Medical School found that restrictive diet such as low fat or low carb were impossible to maintain long-term. However, they discovered four simple changes that help people avoid falling back to unhealthy heating when we come back from break Meli, and Melanie, and I will share those recommendations with you. Welcome back to dishing up nutrition. No, the Harvard Medical School research found that low fat or low carb diets don't work for long term weight loss. I think there's a lot of listeners out there that can definitely agree with that. Here are some simple changes. They found do work change number one eat as many vegetables as possible and nutritional weight and wellness. We also encourage this change, and we teach you how to make vegetables. So they taste great now. One of those tricks is adds some butter bacon or bacon. There you go. Change number to choose high quality, nutritious whole foods and limit those processed foods. We believe in this so much that we even have grocery store tours to help, you know, which products are safe and contain no additives change number three prepare foods at home. It's a lost art, and we can help you with that. If you are not a cook, we help you become one by sharing with some simple tips and techniques for you. And in things that we do at home. Yeah. I I'm always amazed at all. I'll just share something that I think is like pretty Monday or whatever, and my clients will go I never thought of that. So yeah, we help clients prepare foods and actually get back to cooking. Change number four of void bad. Fats added sugars and refined carbs like flower, as our longtime listeners really know, we repeat this information over and over and over on dishing up nutrition, and in all of our classes, we're really firm believers in this concept. We're happy to say that each and every change the Harvard School of medicine recommended as a result of the research has really always been part of nutrition for weight loss plan at nutritional weight and wellness we believe in these concepts. And that's what we teach so all sessions of our nutrition for weight loss programs start the week of January fourteenth. So some of our classes are already full at this time. But there is room still available. I think in Saint Paul and mendota heights, and as well as a wise Etta, so you can still sign up. Call six five. One six nine nine three four three eight today. And before we were going to break, we were you know, we're talking our topic today is balanced eating for weight loss. So we're just talking about some of the things that really impede our weight loss. Right. Really stop us. So we were talking a little bit about cortisol and stress. Now, I want to discuss how something as simple as drinking soda soda loaded with sugar or even that diet soda can lead to that weight gain. So one very simple weight loss. Trink trick is to stop drinking that soda and start drinking eight to ten glasses of filtered water. You know, I always think about the clients that we have that stopped drinking diet soda and most people think. Okay. Well, diet sodas, also bad doesn't add any calories. I like it. But. The that diet soda damages. Ourselves right now. So it will stop us from losing weight. And we have a story about one of our clients who just all he did was stopped drinking diet soda and he lost weight. That's the only thing he did. So as ING is amazing. You know, and if you get if you get sort of a mile high above this, and you look at it. We are a nation that consumes a lot of diet soda, and we are nation that really struggles with obesity. So some listeners would say that we've talked over and over about how sugar and process carbs lead to insulin resistance and weight gain to. Yes, we've also discussed how many medications such as antidepressants mood stabilisers, anti-seizure meds and cortisone meds such as prednisone can lead to weight gain. So medications are a big one. Most of. Our clients come in taking quite a number of medications. Yeah. I'm always surprised at how many some people take and when they work with their doctor. There are times when they lose weight, and they're eating well that some of those medications become obsolete, and they don't have to them anymore. And we've we've talked about how thyroid dysfunction can lead to weight and fatigue. The statistics say that one in eight women will develop a thyroid condition and sixty percent of them. Don't even know they have a thyroid problem in our other shows, we talked about how toxins are additives in our food supply can lead to weight gain in inflammation. We've mentioned MSG, and that can be hiding in a number of different foods, a lot of the process and and fast foods have forms of MSG in it. So we really want you to look at those labels because. That those additives can cause us to be hungry and slow our metabolism. So again, you gotta look at the labels look at the ingredients try to eat as clean as possible. And I think a general rule that I always tell people if you can't pronounce they on that ingredient label, you shouldn't be putting it in your mouth, right? Melanie? Yes. I call them Franken food Frankenfoods. There you go. I love it. We've spent a lot of time going over the harmful effects of skipping meals to and when you get meals we talk about how it slows your metabolism and creates out of control eating. We've also spent many hours discussing insulin resistance elevated blood sugars and prediabetes as major causes of weight gain, many many of our listeners and clients have frequently asked us what's the best diet plan for me? There's that were diet. Yeah. Or should I go there? So. Overwhelm. They should they ask. Should I do a low fat or low car paleo Akito? Here's a lot of nutrition noise out there. Yeah. And we keep going back to the us should be eating in balance. Right. Fallon's feeding real. So when you look at all of the factors that influence metabolism. And weight gain research points out that the number one factor is the lack of good blood sugar control. So we keep our blood sugar controlled by eating in balance. So for example, maybe have a chicken leg are chicken thigh with some green beans and add some butter to the green beans, and maybe a clementine for your dessert. Now would be balanced eating and delicious. Yeah. Delage us, right? Again, I want to repeat there are many many lifestyle factors, which affect blood sugar control. Do you know that lack of sleep affects your blood sugar control? We're sleep deprived nation right now. The truth is lack of sleep increases glucose levels and craving, and I I remember reading in the book a why we sleep that. It actually increases our cells resistance to insulin just one night of bad sleep. I I was shocked when I read that. So so do you realize that every time you give in and drink a beer or soda or glass of wine? You are affecting your blood sugar control. So sumo wrestlers actually intentionally drink beer with their meals. So that they will gain weight so beer and soda affect blood sugar. Creating more insulin resistance, which of course, then can cause that weight gain. You know, I think many of us understand that eating a bowl of cereal day after day with eighty grams of carbs, which turns into twenty teaspoons of sugar will eventually lead to weight gain for most of us. And I know most of us back in the day when I would have a bowl of cereal, I'd pour on skim milk, and then some sugar and you get to the bottom. You got a little milk more cereal. So believe it or not it's already time for our second break. You are listening to dishing up nutrition. If you want an easy to follow cookbook to show, you how to eat balance, I suggest the weight and wellness way cookbook and nutrition guide. It is an excellent tool to help you understand how to use balanced eating to stop thinking diet and start thinking health one of my favorite recipes in the cookbook is beef and wild rice meatballs. Stop into one of our seven nutritional weight and wellness offices to purchase a cookbook or order copy online at weight and wellness dot com. Back the dishing up nutrition the weekend of January twenty fifth through the twenty-seven. We're offering our weakened weight and wellness series. In addition to jump starting your commitment to a new healthier you. This is three days of learning laughter and great food. Remember, we offer continued Ed credits for nurses and social workers. Plus, you get so much more say fifty dollars when you sign up by January eighteenth with our early bird special. Call six five one six nine nine three four three eight today to sign up or register online at weight and wellness dot com. Tune in next week to listen to Cassie and JoAnne as they discuss nutrition for surgery an injury recovery. So before we went to break, we're talking about some of the foods some of the things that we eat that are full of sugar. Melanie was mentioning cereals big one. So. The other thing though, we don't really wanna forget about is drinking some of those high end coffees special coffees. They are loaded with sugar, and we think of it or many people think of it as a special treat in the afternoon. But that can really lead to a lot of waking. So here is an interesting fact to ponder one of those medium pumpkin spice latte pays that contains fifty grams of sugar so that converts to like twelve and a half teaspoons of sugar. Now, Melania, do you know any that's gonna put twelve and a half teaspoons of sugar in a Cup of coffee. No, no, right. So here's another interesting. Fact, you would think that the piece of pumpkin pie is more than that coffee. But it has has only like twenty five grams of sugar or about. Six and a quarter teaspoons of sugar so half the sugar. That's in that pumpkin spice latte -tay. So definitely that's something to really think about when you think you just had a beverage. Yeah. You just at lot of people don't even count. They don't even think that those beverages are causing part of their weight problem or their inflammation or their inflammation. Right. So the question everyone's asking is what diet plan is best for long term weight loss again. Don't anyone like turn off your radio right now? Oh, sure. Most people can go on a crash diet and lose weight. I'm not saying that that's not possible. But it is often short-lived and just a matter of time the weight will come back right back, and we'll bring some additional pounds with it. Our bodies weren't designed to crash so recently at one of our training meetings. Nell our client, turn nutrition educator who lost ninety pounds in eight years. She was sharing her long history of dieting, which started when she was in the third grade the dining part ended when she signed up for nutrition for weight loss program and learned how to eat to lose the weight after years and years of dieting, it took months and months for Nell to really understand that in order to lose that weight and not regain it and a few short weeks. She must eat protein and vegetables and good. Fat five to six times a day. She needs to say head of her hunger. And she needs to stay ahead of her cravings. So she's not dipping in to the candidate. It's always on your workers death. Right. She needs to be mindful of her eating, and we teach that. Yeah. At nutritional weight and wellness, we believe a balanced. Eating approach is the best long term, weight loss and weight maintenance plan for most people are balanced eating plan is based on the understanding that the number one cause of weight game for the majority of people is that insulin resistance, which of course, is developed from eating too much sugar. Usually too many processed carbs for way too long. So many of our clients have been eating foods or drinking beverages that are high in carbs and sugar for many years. So this has really created in. Insulin resistance and bat, insulin resistance, it has like a coding that covers the receptors on the cells. And then, you know, the cells can't even get that glucose in into the cell where it's supposed to be. So we've really this insulin resistance thing is a bad bad thing. And we gotta kill those cells definitely have to heal them before the wait begins to come off, but insulin resistant blocks the sugar or glucose from entering the cells for energy, so your energy tanks. And instead guess what it gets stored as body fat balanced, eating, which we talk about a lot with fewer carbohydrates and no bad fats all all out for the healing of insulin resistance to occur. The goal is to eat five to six times a day. And at each of these meals are snacks two to four ounces a protein a variety of vegetables and good, Ben. Official fat to restore the function of those insulin receptors that you were talking about Caroline. So for some clients, it's it's pretty easy and its rapid process. But for other clients, it can be a very slow process. They didn't get there overnight and they're not going to heal overnight. But that's how we heal the metabolism. So you can have sustained energy and weight loss. Yeah. I don't think a lot of people really understand that they have to heal their cells are he'll their metabolism before they can really really start feeling better and losing weight. So when client has had years and years of eating or drinking, those excessive amounts of sugar and process carbs, the insulin receptors can be an are very often damaged and it frequently shows up on blood tests as prediabetes or diabetes. Yes. Some some clients have become so sensitive. To carbohydrates, especially sensitive grain carbohydrates that as soon as they eat a cracker a slice of bread or some rice. They lose control of their eating, and they can't stop it six crackers. This was me for awhile. Or once Leisa bread or half a Cup of rice. They just can't stop as dietitians. We understand that bio chemically, they're just sensitive to those grain type carbs, and they do much better on a plan that contains no grain types as what we help them figure out. The good news is they can maintain control of their eating when they just eat meat or fish and vegetables and good fat. It can make that delicious. I sort of live this way. And I always look forward to my meals. Oh, yeah. And I I think eating this way increases your society. So you you feel you you don't over eat. So that's really really important. You know, it is. I think we give the gift of food back to people. I that's a really nice way to put it, isn't it? Yeah. Get rid of that guilt. Start eating again in bedsheet imbalance and eat good food whole foods. So it's really interesting to note that research reported in the journal of the American college of nutrition found that seventeen percent of people starting a weight loss program had excess abdominal adipose tissue, of course, that means stored fat around there middle middle, right? Excess belly fat so binge eating and extra belly fat may well be an indication that you have insulin resistance. And as Melanie said rather? Other than sugar and carbs, giving you energy the sugar and carbs are getting stored as body fat, particularly that belly fat the Bali fat. We have we see it so much just driving down the road. You can sort of pick out insulin resistance and people just walking not in judgment. But just an understanding what's going on. So at nutritional weight and wellness, we believe balanced eating is the best approach, but as experienced Titians, and nutritionists we also understand that everyone has unique biochemistry. So some people need to eliminate all grains to lose weight while others need to limit their fruit consumption to half a Cup serving once or twice a day because they become so insulin reason. Yeah, I think a lot of people think oh fruits really really good for you. Yes. Fruit is good for you. But let's not overdo it as you know, have small portions of fruit at any one. Time. So if you are someone wanting to lose weight, and you have insulin resistance, it may quite be possible that to take months to heal your metabolism and he'll your addictive eating behavior as well. So this, you know, small steps small myself that sounds discouraging. But really when you I have a client, and she was discouraged that she lost just a few pounds in the past month, and I like to go back to win. She first came in. And we looked at all of the things she healed along the way. So you're getting better along the way. I mean, her acid reflux went way and her gird went away and many of our clients have addictive eating behavior. And frankly, it doesn't go away overnight just like a person within diction to alcohol. I find a person with an addiction to sugar and process carbs, they need ongoing support and classes to heal and avoid a relapse. Well, it's time for our last break. So you're listening to dishing up nutrition, I wanna share some other features in our weight and wellness way cookbook and nutrition guide. We have a section on kid friendly. Recipes a section on stocking your kitchen and simple tool to check your level of wellness. We call it our wellness check, we believe it is time to think wellness and the weight loss will follow knowing how to eat the right food can change your health change, your body and change your outlook. That's what they preach at nutritional weight and wellness and Christie is one of their success stories who proves it. Yeah. I battled my weight all my life. Tried many different diets and then had gastric bypass surgery but gained all the weight back. And that's when you heard about the twelve week nutrition for weight loss class, they haven't nutritional weight and wellness. I did I heard about it on dishing up nutrition the radio show and decided that it was a good thing for me to try and how did it work it worked great? I took the nutrition for weight loss twelve week class. I lost forty pounds. And more importantly, I feel good. I'm healthy. No aches and pains. I sleep better than I ever have. It's just perfect and personalized for me could nutrition for weight loss help you like it helped Christie. You can't take it in person. Like, she did or take the class online. Find out more weight and wellness dot com or give them a call six five one six nine nine three four three eight. Welcome back the dishing up attrition, if you're experiencing mood swings. Hot flashes insomnia, awake gain. You're not alone. Join us Saturday February sixteenth at our Saint Paul office for our menopause survival seminar. Love the seminar, you'll be happy did you'll get useful information healthy lunch and snack and answers to your personal questions. It is it's a lot of fun. This seminar fills up fast. So I suggest you sign up soon. Don't let menopause symptoms. Ruin your life. Call six five one six nine nine three four three eight or go to weight and wellness dot com and sign up today. So before we were going to break, Melania you're talking about addictive behavior. And didn't you share a story with me earlier? Do you want to share that with some of our listeners? Sure, I had a delightful client and she came in. She had a lot of shame about her addictive behavior to sugar, which is very common. But she felt like she ought to be able to conquer this because she was in counseling and one of the things that she told me was in the nutrition for weight loss. Classes many times we show we show the class how much sugar they're eating like an a bagel. And she said you'd hold up that big pile of sugar. And I think to myself silently man that looks delicious thought it's good that she recognize that. But you know, after she went through the program, and we worked in tweaked her diet. She could walk right past the candidature. Show work, and she was so proud of herself. Yeah. Yeah. Again, you know at nutritional weight and wellness, we call this acceptance of our own biochemistry, and I like to say, it's it is your biochemistry, and it's not your willpower or your character. It's about chemistry chemistry in your brain chemistry in your gut. It's about your biochemistry so Gary tubs. He's the author of good calories and bad calories points out that the best diet for long term, weight loss and weight maintenance is a balanced eating plan of real food. So maybe Melanie what what's one of your favorite snacks are balanced. Eating more one of my favorite snacks is I love sliced cucumbers as my cracker. And then I put on there slices of avocado and smoked salmon. Oh. That sounds really good and delicious. Sometimes I use cream cheese on the on the cucumber and the smoke salmon. I love that delicious really really really good. And you know, I found on a number of different beef jerky out there that are grass fed, no additives. No nitrates. So that's now becoming one of my favorite snack do beef jerky, apple and some peanut butter. So again YoM there's the protein the apple is our carb and the peanut butter is our fat. And that's what we mean by balance. Right. It's balanced. So right when working with the client, we always look at their biochemistry to help them to understand themselves. And then it's always workable, we can always find solutions. However at the same time, we understand that the quality of the food. Also makes a difference a huge difference that it isn't always easy to change those addictive type behaviors. We've been doing for years, we believe for successful long term weight loss and weight maintenance, it takes a true understanding of the cause and the real commitment to change. And most of all it takes that ongoing support. I love what Nell shared at our meeting. She said that although she's lost ninety pounds eight years ago. She's maintained that ninety pound weight loss, but every single day she makes that commitment to her health. And she continues to see her nutritious to get the support. She needs that support in order to be continually successful. But she didn't say it's a tremendous struggle anymore because she understands it. Yeah, understands and it's about again, I wanna go back to that biochemistry. A lot of people don't realize that you make some of those neurotransmitters for your brain in your gut. Okay. So if you're not eating. Improperly. Oh, you don't have good gut health. So any of those, you know, gee, I type symptoms the gas the loading if you have diarrhea or constipation all of those things are going to affect your biochemistry, and it's going to affect how much how many neurotransmitters you're making and the quantity of it. So if you don't have the right, gut flora, and gut health, you are not going to make those neurotransmitters in its those neurotransmitters that are going to help you, you know. Resist the candidacy Ribes on your neighbors on your neighbors desk, or whatever. But then the other thing that we've been talking about is balanced a blood sugar. Right. So how do we balance our Butch sugar? And you know, that's that's something else to think about is winged. Making those neurotransmitters that help you to resist the candidate or the pie or the law. Tei? What really is also happening as you're making neuro transmitters that decrease anxiety stress in your life. So it's it's a big perk. A win win win. Right. No one wants to be called. Yeah. Yeah. So again, we've got to balance those blood sugars as well. And we talked about that earlier in the program if you're going up and down you let's say you're eating a lot of carbs. So then your body starts putting out some insulin. But unfortunately. Your body isn't exactly perfect when it comes to that insulin. So it's going to shoot out insulin. And then all of a sudden your blood sugar actually goes low, and what do we hear from clients when their blood sugar is low Mellon. They're hanging there. Angry angry. Yeah. And they'll just grab whatever it is. That's near them. You know, all had that that feeling of coming home. We haven't had a snack or a decent lunch and wanting to rip the cover door off and eat whatever is within reach. So then, you know, so that that's when our blood sugar's really low, right? If and then then we grab and then our blood sugar goes up again. And then it choose back down, and we're on this roller coaster blood sugar ride and miserable. Right. But a lot, you know, if you're doing that that is contributing to your weight gain, you know, it's like game over people. You have got to start thinking about what you're putting in your mouth. So that you have the right biochemistry to, you know, feed your body and to be healthy and to lose weight, you know, Carolyn I tell my clients that they have to think about every. By matters. Everybody is either harming and causing waking or healing and helping you to lose the weight, and he'll that metabolism every single byte matters. So when I have clients that come in, and they say, well, I just had a little I call it the nibbles, and I just have a little of this or a little of that in. We can always tie it back to their struggle to lose weight. Get rid of the Nelson beds. Why not try this? If tried everything, and I always say, our company should be wellness and weight, not weight and wellness because we start with healing of the metabolism. Then we see the wonderful results. Yeah. And you know, we spent time with our clients, right? We talk about that support. That's one of the things that we do in our twelve week, you know, nutrition for weight loss class, you have the support of the entire class and the teachers for twelve whole weeks. And then you also get what a two two hours with a nutritionist. So that again is support. And we always tell people after we're done after the twelve weeks is over. How 'bout you? You know, continue to listen to our podcasts and get support come back in for follow up nutrition classes things as book group that they Facebook syrup. Oh, yeah. I forgot about that one. So all of that said a balanced diet of good protein, lots of vegetables and beneficial fat is the structure that supports long term, weight loss and health. We understand there is no magic answer. It's about eating real food in balance that brings great success. So our goal here at nutritional weight and wellness is to help each and every person. Experience better health through eating real food. It's a simple yet. Very powerful message. Eating real food is life changing. Thank you all for listening and have a wonderful day. Thanks for listening to dishing up nutrition. If you enjoy this podcast, please share your favorite episodes with the friend or leave a review on I tune, Stitcher, or I heart radio, the content and opinions expressed are those of the hosts or presenters, they're not intended to diagnose, treat, cure or prevent disease. Product statements have not been evaluated by the FDA.

Melanie Beasley Caroline Hudson cortisol obesity Toronto Carolyn Canada Nell Colorado Harvard Medical School Channel Islands Melania Saint Paul National Institute of health England Skype India
What to Eat to Manage Anxiety

Dishing Up Nutrition

00:00 sec | 7 months ago

What to Eat to Manage Anxiety

"Welcome to dishing up nutrition with license nutritionists and Dietitians from nutritional weight and wellness. We explained the connection between what you eat and how you feel. Stay tuned for practical real life solutions for healthier living through real food nutrition. Slow down to you. Got To make no mom last just given down cobblestone fund crew. Welcome to dishing nutrition. Today's show is brought to you by nutritional weight and wellness is many of our longtime listeners. Know we like to educate about all aspects of nutrition to make sure we're presenting accurate information. We really look carefully at the research to make sure that it's pure and not influenced by. Who's funding the study today? We want to start the show by reading a couple of statements from Dr Mark Kinds new book. It's called food. What the Heck should I cook? You may have heard of his other book food. What the heck should I eat now? He has one about cooking before we do that. I'll just quickly introduce myself and our topic. My name is Kara carper. I'm a licensed nutritionist. And I have a master's degree in holistic health and I'm a certified nutrition specialist. Today's topic is what to eat to manage anxiety. I know this topic very well. If anyone knows me you may know that I have struggled with anxiety but also it's because every day I work to practice what I'm eating to manage anxiety since the corona virus outbreak. It seems that nearly everyone's anxiety level is off the charts absolutely. It almost feels like our world has been turned upside down while it sort of has and people who are anxious before are now are there now. Highly anxious I would say. They're even scared definitely scared. I think there's a lot of fear worry and anxiety coin on and today we want to share some food and nutrition habits that will support your nervous system in your brain function. And we're also going to talk about some foods that might be interfering with calming your nervous system and your brain function so we have a lot of work cut out for us today and I would also I also want to introduce my wonderful co host. And we'll go ahead and get started. Caroline Hudson is with me. She's a registered and licensed Dietitian. She's a many years of experience working with clients of all ages and a variety of health issues. While good morning everyone you know. Also since the corona virus outbreak more and more people are concerned about trying to maintain a very strong immune system in Dr Mark. Hyman new book food. What the heck should I cook he wrote? Science confirms that Poor Diet can create poverty violence and social injustice due to its effect on behavior. Isn't that interesting? That's very interesting. I don't think a lot of people think of food in that way as as having any influence on those aspects right behavior so it is clear that each of us has a different immune system and our daily food. Choices are a key factor in maintaining a strong immune function boyd. We ever need this information today. Don't we so? There are several possible reasons for having a lower functioning immune system so some of those reasons may be ongoing stress or eating a poor diet. Obesity lack of sleep. Oh I don't know about you but I've been a little bit struggling with sleep or lack of physical activity. All gyms are close so we gotta get out there and do some do some good activities. Right don't walking at least so or not eating sufficient amounts of protein. What we're trying to say is to have a strong immune system you need to address all of these aspects of your health. Your immune function is so much more than just taking a little extra vitamin C. Isn't that true? I mean if you're not sleeping and you're eating poorly you're highly stressed and not able to exercise or you have to hear your gym clothes and you haven't figured out another routine taking vitamin C. Is kind of. It's kind of pointless you kind of you can't supplement your way out of a guy and lifestyle right. Yeah I think one of Dr Hammond's most powerful in meaningful statements in his book was what we put on our fork at every meal either has the power to transform our health and the economy reverse climate change and environmental damage and help reduce poverty violence social injustice and more and you know really the caroline again. That's a new thought. But how we how we eat really affects our brain chemistry our moods or behaviors and just kind of how we go about our life. Yeah I'd like put at what we put on our full. Yeah right right really should be thinking about at every single time. You put your phone to something. Am I helping? My Body is supporting my body. And my brain hurting it at nutritional weight and wellness we believe the more you understand about good nutrition and the more that you practice positive lifestyle habits the stronger your immune system will be Dr and our staff created a special podcast to share with all of you and it's on our website weight and wellness dot com now. This website is specifically talking about how to eat to support your immune system during this extremely stressful time with corona virus. Additionally they're going to suggest key supplements that you can take for extra support during this highly stressful time so again weights in wellness dot com. It's right there on the homepage. I just listened to it last night. It's a bow it's already. I didn't even know that I didn't either. I I knew they were working on it and they obviously did it very quickly for the benefit of all of you listeners. Oh that's really great. I'm really happy to hear that. So we understand your concern about wanting a clearly defined direction to take an order to have this good functioning immune system. That is why we want to help you. Manage the added stress and anxiety. That's being caused by the corona virus. So here's a question for you to manage your eggs anxiety. What are you putting on your fork. I want to go back to Dr Mark Hyman and his new book food. What the Heck should I cook? So many of you are familiar with Dr Hyman. But IF YOU'RE NOT DR. Hyman is a very popular Functional Medicine Doctor and author of many health books and he experienced a major health crisis but was able to overcome it through eating real food. So in in this book he asks many questions. I particularly like the questions A couple of questions like what about the US dietary guidelines? Shouldn't they be guiding our health in the right direction? Absolutely they should be but they are not. He went on to say that quote rather than reflecting science. They are heavily influenced by the big food lobby and quote essentially. Dr Hyman is saying that what doctors and nutritionists and consumers are basing their recommendations on are not really based in all of the scientific research but yet are more about what food manufacturers want us to know or believe so it sounds like what he's saying in that quote and in his the overall theme of that chapter is. It's it's all about the bottom line for these food manufacturers. It's all about the money. Yeah not the consumer health interests right. So that's unfortunate but it's really important that people understand that and Dr Hyman continued to write important research which shows saturated fat is not connected to heart disease and that cereal grains can actually have harmful effects. None of that information has been revealed. Yeah Literature and Dr. Hyman is saying that there was there was really good. Quality research showing that saturated fat was not the cause of heart disease but for some reason as consumers. We haven't been told about that research. Yeah yeah that was. That was a long time ago right and unfortunately I think that Yeah I think the New York Times did a piece on that if a few years ago about Who was at Ansell Keys? Yes Yeah Ansel keys research out of the University of Minnesota. So that was. That was really very very sad. So I think Right now we are all trying to eat to support our immune system so that we can have lasting Zygi and fear about the corona virus. So however we really need to rely on scientific research and knock research Funded and supported by food companies. So I think it's about time to break time for break. Maybe you can finish that as soon as we get back. And you're listening to dishing up nutrition. According to the National Institutes of health nearly one third or one out of three adolescents. Aged thirteen to eighteen will experience an anxiety disorder in addition to that hospital admissions for suicidal teens. It actually doubled over the past decade. These are really alarming numbers. And today we're going to be discussing some information about what to eat to managing anxiety or better yet to prevent anxiety stay tuned to hear some simple solutions that you can use to support you and your families immune system and we will be right back. Welcome back to dishing up nutrition if you're in your child is struggling with an anxiety disorder. Kara and I want to suggest a few more easy habits to put into practice to help you manage your anxiety. Or your child's ends anxiety we will also recap the ones we discussed earlier so really believe. Haven't number one. You have to eat breakfast. Mother was right right right and that has or should be containing at least two to four ounces of protein and we really love animal protein. It is a great building block for the production of all your neurotransmitters and I think people have listened to us know that we talked about neurotransmitters and I think that lots of people don't it's hard to sink in we are actually building those neurotransmitters or making those neurotransmitters in our gut by eating that protein and So it's really important to have a protein for your breakfast so we suggest maybe a couple of eggs or adding a scoop of way protein powder to a morning Shake or eating a half a cup to three quarters of a cup of a full fat cottage cheese. Not Those low fat varieties and you can throw in some berries that could be the Full Fat Yogurt Plain Yogurt. Any of these breakfast ideas will supply the raw materials. That your body needs to make your dopamine and Serotonin and that's going to help Support good brain function right. Brain function focus memory moods all of that less anxiety for sure. Carolyn before rake you started talking about just what to do to support our immune system so that we can have a little bit less anxiety and fear about this virus but we really need to be looking at the scientific research and not the research that you mentioned earlier the supported by the food companies. So one question that we should ask is does saturated fat support the immune system and to saturated fats support our brain health. Well when we look at the trillions of cells in our body and our brain each cell has a membrane and the membrane is made up of good healthy fats so half of our cell membrane is made from saturated fats so similar to the fat in butter or a coconut oil Quarter is a quarter of that membrane is made from unsaturated fat So that would be more like an olive oil or avocado oil and then a quarter. The other quarter is made up of polyunsaturated fat and that would be similar to the oil. That comes from nuts. Yeah nuts and seeds. So isn't that amazing? Every cell in our body is made every cell membrane has to have that fat. And how many years have been told saturated pad his bat. Saturated fat fat is bad. So you really need all three kinds right. We do. We do. And so we shouldn't be afraid of foods that contain saturated fat right or cholesterol. For that matter right we actually need clinical throw. That's a whole `nother show about that right exactly so to have this strong healthy cell membranes. That protect US guess. What from things like viruses. We actually need that. Saturated fat we need to eat are butter or coconut oil to give us ourselves. Give ourselves that structure and strength to help protect US against disease. So now let's talk about. Food can actually create some of this anxiety and foods that help support brain function and help keep that anxiety in check when putting together information for a show or a podcast. I like to read what researchers and others have found to be true I also WANNA share with clients. What our nutritionist. Saf and myself have found. That's going to help our clients that we work with clinically in the in the counseling field in the book. It's called the happiness diet and its authors Dr Drew Ramsey and Tyler Graham. They shared a study. That found elderly adults who had the highest rates of anxiety had the lowest levels of a nutrient. That's called Choline so now I'm sure most of you are thinking. Well what can I eat? That's going to supply my brain with more choline as nutritionists and Dietitians. We know that choline is abundant in eggs and fish. So if you recall the the old myth the misconception that we shouldn't be eating eggs wish right yeah. We're still getting that. We saw here. People think they surely lingering Yep even though that myth has been debunked now in the science. But it's so it's it's a tape that's playing from the last six years but perhaps you know if you if you've heard don't eat eggs because it's going to increase your cholesterol. We're getting less choline. Because we're avoiding things like eggs right and deficiency and choline can create higher levels of anxiety and. Actually I start my day. Almost every day with three eggs and I do cook the eggs in a saturated mostly saturated fat of butter. Oh that's good so I'm getting choline from the eggs. I'm getting that good saturated fat. That's coating trillions of my cell membranes from the butter and that's how both of those things are helping to support my brain and my immune function yes exactly. So I like the following set sentenced from the happiness diet book It said proper brain nutrition creates a strong foundation. From which you can create the life you want. Isn't that lovely so no one wants a life riddled with anxiety and fear? So what should you eat to support good brain function well salad? Greens are a great way to get some of those key brain nutrients it can be a lot of different kinds of Greens beet. Greens Spinach Romaine Eru Gula and Kale. They're all very nutrient dense foods. One Cup of ruge contains most of our daily requirement for full late vitamin K calcium fiber and Beta carotene generally speaking the darker the leafy green the better because the dark leaves contain more magnesium now magnesium we know as a super common deficiency. I think it's sixty three out of four. People are deficient and magnesium if we have adequate levels. That's GonNa help ease our nerves. Relax blood vessels. We also need that for good brain function. We certainly need enough magnesium too lessening anxiety. So it's really important to be supplementing. The brain with nutrients from a variety of foods and Greens are just so dense. Yes in vitamins and minerals fiber. So you can't go wrong with any kind of Greens and I gotta throw this in here. You know the toilet paper and paper towel. Aisle is empty but the fruit and vegetable oils are stockpiled. Just Really I. I kind of laughed when I was in the store the other day. I thought what is going. What are people thinking? You should be flocking to the fruit vegetable. I think with the the fear I think people art. They're stocking up on canned and boxed goods and things but I would just suggest take advantage of the fresh food while there's access to it so it's time for break break again. You're listening to dishing up. Nutrition APP brought to you by nutritional weight and wellness. Are you aware that anxiety can have a negative effect on your immune system? We talked a little bit about that today. So far during this time of the corona virus outbreak. We all need our immune systems as strong as possible to help. Save anxiety is a complicated relationship with the immune system and unfortunately that will weaken our immune system. So we'll be back in a minute. Hi I'm Elizabeth Leifer licensed nutritionist at nutritional weight and wellness as a nutritionist. I see clients every day with unwanted symptoms. Such as heartburn bloating cravings indigestion. Ibs brain fog anxiety. Depression aches and pains due any of these sound familiar to you. Well did you know that? All these unwanted conditions actually can be from an imbalance gut our digestive tract has trillions of bacteria living in it when our bacteria are intestinal tract is out of balance. It can lead to any number of health issues. An imbalanced gut can result from the foods. We eat medicines. We take the environment around us and even stress. This is why it's so important to supplement with probiotics daily to support our health. If you're ready to start supporting your gut health probiotics take advantage of our fifteen percent off sale for all new tricky probiotics through March of twenty twenty. Not sure where to start for more insight about which probiotic is best for you. Call our front desk staff at six five one six nine nine three four three eight to help answer questions. Or to set up an appointment with me or another nutritionist or Dietitian. At one of our seven twin cities office locations or even be a phone or skype. Welcome basket dishing up nutrition. Here's another habit. We recommend to help you manage stress and anxiety so number to eat at least four times each day. Each meal or snack should include that animal protein that we already talked about vegetables or fruit and natural beneficial fats and oils. So eating all of these will help. Support your nervous system and your immune function that's right I have an interesting fact that I want to share with all of you about health problems that can affect how strongly your immune system functions. It's just an interesting bit of research and has found that obesity can weaken the body's immune system and reduce its ability to fight off infections. It's because obesity causes a state of chronic inflammation and not just can create you know more of a compromised immune system. Yeah and that's really interesting. So obesity causes a weekend on a weekend. Immune system because of that chronic inflammation very rate. Right so anything that we can do to reduce inflammation is going to help boost immune system as well and researchers in Canada. They analyzed the flu records for twelve previous years and found that the people who were obese were more likely to be hospitalized for respiratory disease compared to those who were not obese so they concluded that you know again. It's just a a more weakened immune system and weekend ability to fight off infections though so important so important so as our longtime listeners know we encourage everyone to eat things like Brussels sprouts Broccoli Cauliflower Cabbage Bok Choy. Because these vegetables contain antioxidants that support the detoxing of harmful artificial estrogens which in turn may help prevent mental decline heart disease and cancer so researchers actually have found that these foods are so high in antioxidants that they can literally put a stop to pre-cancerous or even cancerous cells. Pretty powerful statement. Isn't it that's unbelievable. Yes one of my favorite foods that helps control depression slows down the aging process of the brain and it actually helps to lower blood pressure as well. But it's gotten kind of some bad press so you probably won't believe what I'm about to say but this food is potatoes. Au carpet now. It's a little known fact that the potato skin contains vitamin B. Six folate eight potassium and even iodine. So if you enjoy eating potato with a meal we suggest choosing a small read a potato or a fingerling potato or two depending on their size and be sure. Cook the potato with the skin on you know as we mentioned the potato. Skin contains vitamin. Who'S BEEN B? Six full late potassium and even iodine and the new. The small new potatoes and fingerling potatoes have much less starch and sugar and more nutrients than those big large Baking potatoes so other than size. There really is a difference so remember that low fat high carb phase. We all went through you know. And all of the nutrition experts were recommending eating a baked potato with a low fat yogurt or sour cream low-fat or no fads frame right fat free and no butter. Oh I love butter and full-fat Sour Cream potato but that large large baked potato has approximately fifty seven grams of carbs. So that breaks down to fourteen teaspoons of sugar or glucose in your body and while that's just way too much starch and sugar for any kind of good health so as consumers we certainly were given a really a false information so once again and that may be one reason that about forty five percent of adults are obese in the US so Get rid of that false information right. They information area should be eating fat free. Yes sour cream and things like that so just to kind of recap what you're saying well potatoes so not all. Potatoes are the same you know. And if you're going to eat Have the skin on and focus on a smaller portion of the red or the fingers. That's small potatoes void. Those really large baked potatoes where the super high sugar wants. Caroline mentioned but I believe this is the time when everyone should truly consider healthy eating to help manage their anxiety and to keep immune system strong. And at this time we have. We obviously have a lot to be concerned about with the krona virus. But we can still work on making some of these healthy habits and developing these. Even in even in this worrisome time because that will help us to manage our anxiety levels both now and in the future before the outbreak of the krona virus the National Institutes of Health reported that nearly twenty percent of American adults had an anxiety disorder just in this past year while twenty percent percent. One in five an adolescent sadly almost thirty two percent of adolescents. Hanan anxiety disorder this past year and in that thirty two percent unfortunately more girls than boys were experiencing this anxiety disorder. So there's such a large percent of teens experiencing anxiety so it begs the question. What is going on of course? We could look at social media or pressure of high expectations to succeed. But you know as a longtime Dietitian I would. I look at what our teens eating at this time compared to what I ate. Or what what? My parents eight as teenagers exactly. So let's take the mystery out of this really big health problem that's going on and for my own experience. I believe that the number one reason for anxiety is low blood sugar. Now I'm saying that professionally that personally. I'm saying that after working for over ten years with clients and as a teen I I was not eating exactly the weight and wellness way with balanced meals. You know I often would skip meals. Maybe I was busy. Maybe I just wasn't hungry but you know sometimes when you're not hungry it's still to balance your blood sugar. It helps to have some some healthy food so for breakfast back then I may have grabbed a bowl of cereal or even a cereal bar. That would have four teaspoons of sugar. I might just skip breakfast or you know. Maybe I'd have a Bagel with fat free cream cheese. So what happens with breakfast like that? The blood sugar spikes too high. And then it's going to crash down within an hour or two and it's that crashing of the blood sugar where you know personally. I still to this day if that happens. I can feel myself becoming anxious That's where that anxiety attack is hitting. Yeah right sure dies and so if you if this resonates with you. A simple solution is just start by eating breakfast. That's going to balance out your blood sugar and Caroline mentioned that earlier. I tell clients to start your day with breakfast if you like eggs. I mean I shared that. I have three eggs almost every day that are cooked in butter with us. Nice side of vegetables. I might saute the vegetables and another healthy fat avocado oil and you could add. A variety writer veggies. You could do Spinach S- paradise if that type of breakfast that's GonNa keep me full and satisfied. It's going to balance my blood sugar So I don't have that crash. That could lead to heightened anxiety. Yeah right so you know I want to take a closer look at some of the grab and go breakfast foods but often set teens up before that anxiety attack later so many teens and gets a lot of adults to I have to say are on the go. And what do we do? We grab one of those fruit flavored Strawberry Yogurt low fat for for breakfast. So this small container of yogurt has over six teaspoons of added sugar so when they take out that fat they always add more sugar right because it's got a taste better so another favourite grab and go Might be a cereal bar like the cliff bar. This Sierra trail mix energy bar but that energy bar has ten teaspoons of added sugar. So what happens up? Goes your blood. Sugar and the pancreas starts releasing insulin. Which is supposed to do? But then the blood sugar drops and that what can lead to that low blood sugar and anxiety. So I think eating a balanced breakfast Like this morning I had to eggs. I the hard boiled eggs. I made them last night because we good idea because we get up early. Today I mix it with a tablespoon of Avocado oil man as and I had one of my favorite dark ride pumpernickel breads. Oh Gosh that's all that really sounds delicious and it sounds simple and I liked that. You prepared the eggs ahead of time for this early morning. So we're GONNA go to our last break. You're listening to dishing up nutrition and as I said earlier I believe the number. One reason for anxiety is low blood sugar. So here's a habit to help you manage or avoid stress anxiety habit number three from today Carolyn has shared one into number three is keep your blood sugar level and even you want to prevent it from dropping that means eating and balance every two and a half to three hours avoid eating sugar and processed foods and we want you to remember all of these habits so I'm going to talk about two more Habit number four is drink at least eight glasses of water per day to stay hydrated plain water. You know not added with sugar or artificial sweeteners. And number five get sufficient sleep most nights seven and a half preferably eight or nine hours. And we're GONNA I think we touch on both of those things When we come back from break welcome back to dishing up nutrition. If you're concerned about your immune function or your weight or your overall health. I suggest you sign up for one of our nutrition for weight. Loss classes These are twelve classes and to individual nutrition appointments so the classes are available online. So we're doing everything. Virtual these days and But if you prefer a group class setting We're hoping that by may may nineteenth Is when the next twelve weeks series starts That will be in all of our Seven Minneapolis and Saint Paul locations so And then all of our nutrition appointments right now are all virtuous so I've been using zoom and of course railroad telephone. That's an option to if people don't have zoom Yep yeah lay or skype so and before the break we were talking about being overweight. And how that can your immune function so eat better to feel better and to have a better immune system so you can call our office at six five one six nine nine three four three eight and sign up for one of these life changing classes or you can just ask a few questions and if you prefer you can sign up online at weight and wellness dot Com and if you have questions about immune supporting supplements be sure to listen to our special podcast. That's now available on our free dishing up nutrition APP or as you said earlier. I think is right on our website. You went to weight and wellness at Communist. Read on the homepage. Yeah isn't that great? I'm going to have to listen to that when I when I get home today. So you're going to hear some very effective and highly recommended. Immune supporting supplements and other helpful tips and ideas that you can use during this challenging time and I want to say that all of our supplements now are free delivery right if you were them. That's so important. Obviously all of this social distancing we have to We don't really want you coming into our office to deliver them to you free. That's really nice though. There's free shipping on our products And Caroline you had just given our office number and I just wanted to clarify. The people probably know this that are local in Minnesota. Or just if you're if you're typically going to our office our offices are closed but they are being staffed. There's like one person at taking calls so you can call her office but don't go to our office just kind of wanted to clarify that so before break. We were talking about low blood sugar. How that really is. Probably the main thing that leads to anxiety is having that low blood sugar level and it puts the body into a stress response. And you know I've had a lot of struggles with anxiety over the years so it's something that I really have to focus on every single day so to keep to lessen my anxiety. I have to eat in balance about every three hours and I have to. Pair the three macronutrients protein healthy carbohydrate and healthy fat so you know eggs for breakfast could be meat or fish or full fat. Dairy vegetable carbohydrates are the best type of carbohydrates to prevent the spikes and crashes and blood sugar and of course our healthy fat is the number one thing that released stabilizes blood sugar and so. I'm happy to say that with my diligence. In eating real food and balance over the years it's really become a habit and it. Does it rubs off on family members as well and I'm encouraging my daughter to eat. This way is to use a pretty good job I you know I want her to follow this type of eating plan because I want to make sure that she doesn't struggle with health problems anxiety. Immune function problems. Things like that and I have a granddaughter. And I'm watching my son and my daughter-in-law feed her all of these healthy things so sinks in that's great and And you know now. Hopefully you know she will have a really really strong immune system. But you know I think we always worry about our kids. 'cause at times. They do kind of stray but if we teach them while now they will come back to it and maybe a little bit somewhere in their college years probably and that's what happened to me. You know but I came back to it in my twenties definitely so another easy. Anti-anxiety habit to practice is to drink at least eight glasses of water daily so I think right before we went to break. That was one of your key habits. Right yes So there was a research study that was published in the World Journal of Psychiatry in September of two thousand eighteen. That FOUND DRINKING. Plain water is associated with a decreased risk of depression and anxiety in adults. Wow Wow hydration then is key to resolving many health problems and wow such a simple solution who would unknown drinking plain water. You know is a habit that you can use actually less than your anxiety. It is so simple. It's just a matter I think of remembering some people even use APPS and set timers to just three as reminders to drink but once you get in the habit it's like we both have our water tunnels. We're doing taking sips gang once you get into that habit. Another key factor. I'd mentioned just prior to break. Was that we really need to be getting sufficient. Sleep most nights to reduce anxiety so that that looks like seven and a half hours and some people need more some do much better with their moods and they're in. They have less anxiety if they're getting eight to nine hours per night. And we have a lot of great podcasts on weight on the Sitcom and I tunes and I've seen it done. Several shows sharing sleep and tips for sleep because the same thing that I used to struggle with a lot of people do so. If sleep is an issue for you we really recommend that you make an appointment with the nutritionist or Dietitian and they can develop asleep plan. That's individual for your needs. Remember those are going to be. Virtual virtual zoom skype or old fashioned landline or cellphone. Asleep plan is critical especially at this highly stressful time and Joanne Wright out. She's one of our wonderful Dietitians here at nutritional weight and wellness. She was on last week's dishing up nutrition and she also struggled with sleep problems thankfully her sleep. Problems have been corrected as a result of eating real food and balance and also she takes some of our high quality. Nuture key supplements Yeah so lack of sleep affects you know a lot of things you know your memory your weight. That's a big one when I'm talking to a lot of my clients that are wanting to lose weight And they're not sleeping. Well I always tell them. Oh we gotta fix those sleep problems if you really WANNA lose weight your moods. And then today's topic our immune function so and your Anxiety both of those topics today so Give us a call at six five one six nine nine three four three eight to get your personalize sleep plan Especially if you suffer from high stress and anxiety and right now. We're just all full of this. High stress were trying to adjust to this new normal. So we encourage you to set up an appointment so that you can work with one of our Dietitians or nutritionists to create a personal plan. That's going to support your health. So this new normal of social distancing just want to remind you that all of our appointments will be virtual we're using zoom phone calls all of those things and we understand that eating clean. Basic Foods takes education support and habits right lots of habits so call six five one six nine nine three four three eight or go online to weight and wellness dot com in. Thank you so much for listening. You know eating real food is a simple but it's a really powerful message in eating. Real food is life changing. We wish you all well and be healthy. Thank you for listening. Thanks for listening to dishing up nutrition. If you enjoy this podcast please share your favorite episodes with a 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 product statements have not been evaluated by the FDA.

Anxiety Dr Mark Hyman US Caroline Hudson National Institutes of health Kara carper Dr Mark Kinds licensed Dietitian Carolyn obesity Dr Mark New York Times
Foods to Help Kids Focus

Dishing Up Nutrition

00:00 sec | Last month

Foods to Help Kids Focus

"Welcome to dishing up nutrition with licensed nutritionists and Dietitians nutritional weight and wellness. We explained the connection between what you eat and how you feel stay tuned for practical rely solutions for healthier living through real food nutrition slow down. Too fast. You got to make no mom last just kicking down the cobblestones. But Fund and. Crew. Good morning, everyone, and welcome to dishing up nutrition brought to you by nutritional weight and wellness. Currently, kids are back at school already didn't the summer fly by WHO Know Carolina did it summer started in March? Yes Whether. It is full time or part time in person or because of the corona virus this year, maybe your kids have taken over your dining room table threesome champion a little bit more every room. Right whatever way your kids are attending school. This year brings some very much extra challenges for both students and for the parents. So we believe it is even more important to feed your kids foods that will help them focus and learn. Yes. That is so true whether your student is in college or kindergarten food counts when you want them to have good brain power. Well Good morning everyone I am Caroline Hudson and as a Dietitian I am constantly reading and learning about how I can improve my own nutritional counseling skills. So I can help my clam clients both young and, of course, old I. Want them to feel better do better and I understand how food helps build memory and focus in children adults, and of course, even in our seniors joining me today in studio is registered and licensed. Dietitian Theresa Wagner, who is living through this unique back the school journey with her three children ages eleven nine and six and April. Actually it was. Oh Yeah. It was April right TREASA. You wrote that great blog about the challenges as a parent who is trying her best to feed her kids, healthy meals and snacks throughout. Every day right. Beside loved your line in your blog about. Quote Mom Guilt Magnus don't have that out there. I mean moms out there I think everybody's saying. We sure do whether it's about food or anything I. Think we're guilty. or at least we feel that way. Yes but I have been debt registered Dietitian. Let's see here for the past twelve years and I know this because I remember passing the RDA exam when I was very pregnant with my son my first child. So over the years I think I have had. A lot of experience just trying to feed my kids healthy foods. Yeah well, however when The order came to stay at home. What happened I was constantly hearing I'm hungry. What can I have for a snack? It's amazing at how much and how often my kids wanted to eat to be honest at first I was able to manage the situation on how often my kids wanted to eat but I have to admit that after a while I just threw up my hands in food exhaustion exhaustion and just started to say, yes to whatever they wanted to eat. Now remember I'm a Dietitian and food is very important to me. So I wasn't feeling very good about what they were choosing to eat. Yes. In the short term, I found it was easier to just let my kids eat whatever they wanted but I knew that it was not what I wanted for my kids over the long term. and. Just like any parent listening I, want to feed my kids food supports their body and their brain and as reality of this Cova situation set in I realized that we're all in the same position and we could be for many more months. So I came up with three simple insights to motivate myself and hopefully others to make good food choices a bigger priority and again. I'll share some of these insights with you in hopes that they can help you. The one of the first insights I had was. I want to see my kids healthy foods because they build strong bodies, well-functioning brains, and disease resistant immune systems. All very important reasons absolutely Ashley Right now especially right now that immune support immune systems, you have to have a really strong immune system right now, right because if we come in contact with that virus, we want to be able to fight it off or if we get it, we wanna be able to not have horrible symptoms are. Horrible reaction exactly The second insight, poor food choices like processed foods equal. Poor Focus and poor concentration. Frankly, now that I've been forced into a new role as a Teacher's assistant. A role that I'm not super excited about. I don't want learning for my kids to be more difficult for them, which in turn would make my job more difficult. But most importantly, I want learning to be fun exciting meaningful challenging. Yes. But not difficult. So that was my second insight. And third maybe the most important in the short term and kind of looking through my parenting I as poor food choices leads to poor behavior and that is so well documented Theresa's so you know. But now you're you can see it at home. verstand stand yes and the reality is, is we as families are at home together hour after hour and for my personal sanity and their Stu Yeah Right. We need to get along and be able to work together peacefully. So. These are really difficult times for all of us. So we want to share some tips on how you can help your kids focus and learn as much as possible, and also make it easier for you as parents out there in this covert situation. So. Yes. Staying away from those process than convenient foods convenience type foods. And Feeding Your family real food. Unfortunately, it does take more time initially. But as you develop these real food habits and you start to see the results you're going to say I'm so glad I'm making that extra effort to feed my family real food. Because my kids are special and have their own unique abilities and talents, and that should be true for every parent out there. One of the first steps I took to make that the good food choices a priority again was to set up a meal schedule I tried to stay with the schedule every day because I found my kids do better with consistency they feel more secure when they have a schedule and structure. They know when breakfast will be. They know one, they'll have lunch when it's okay to have snacks and what time to expect dinner. and honestly is not very surprising that kids and really adults to do better and feel better when they have a scheduled to follow. The first couple of days were a little rough for the food schedule but after a few days, maybe a week or so there was a rhythm to each day that made my feel more balanced in this unsettling time. Yes. Schedules are so important and and even in Non Cova Times. Yes. Schedules for children are extremely important. They all they really function so much better. You know when you they know what to expect and you do too So I'm sure you have all heard breakfast is the most important meal of the day. Heard that one. at first, you know it may be really difficult to get your kids to eat what is considered real food at breakfast that will help them boost their focus motivation and moods all day some kids they just want a big of cereal for breakfast, right? Do that. It is definitely not a good healthy balanced breakfast for developing good brainpower. Also because of the number of CARBS, it's a breakfast that we would call kind of weight gaining breakfast and Statistics. Show that about one-third of teens today are overweight or obese. We'll caroline how many carbs are in two cups of cereal or your average bowl of cereal. I'm sure many of you are going to be a little bit shocked to hear that just two cups of dry cereal. Before the milk is added to that has approximately fifty five grams of carps. That breaks down to fourteen teaspoons of sugar, and again, that doesn't include the milk because there's carbs and milk right? Naturally occurring ones while there's nothing wrong with eating some carbs for your breakfast, it is much better to limit the number of carbs to around thirty grams or less. Because the CARBS will not keep your child's blood sugar balanced throughout the morning to help you. to help with staying alert or preventing those energy depths that can cause a lack of focus or a lack of concentration. So, if you're not having Syria, what do you suggest caroline? Well, you know it's almost time for a break. Lou I. Back. So you are listening to dishing up nutrition brought to you by nutritional weight and wellness because of covid nineteen, we are finding that more and more people are interested in gaining more knowledge about what to eat to support good health and especially what to eat to support good immune function. For that reason, I want to tell you a little bit about the book I have on my nightstand. I'm just love this book brain maker by Dr David Pull Mutter. I find this book. So fascinating, there's so much information about what I should eat to help my memory as I age. So I am confident that brain maker will have the information you want about the foods to eat to support good health and the foods to eat to support good immune function, and we'll be right back. Dishing up nutrition. then. Spur sharing books that we are reading I, read and use nutritional weight and wellness cookbook in nutrition guide often. It's apple crisp season but most apple crisp recipes are loaded with sugar however, the apple crisp recipe. Fifty nine uses only one tablespoon of pure Maple Syrup and one tablespoon of brown sugar. Just add a dollop of whip cream and it is a perfect dessert that your entire family will love Yom yeah. I'm also enjoying one of Dr Mark Hyman. well-known books. Food what the heck should I eat I, love the title of that book. And this book he explains more about the quality of the foods we should eat better hyman shares information about foods that are great. Grandmother's new were good for us this information that are great-grandmothers. New has gotten lost in this process prepackaged food era. Oh, has it ever my goodness? You know early this morning as I was getting ready for this show I actually flip it open that book too so. Yeah. Okay. Before we went to break, we were talking about getting kids. He eat real foods at breakfast instead of like that two cups of cereal that would be turning into about fourteen teaspoons of sugar. No, and I think you said. So what did he? Do your kids eat well. If. You don't do cereal you, I. I would suggest that you should be eating a high protein breakfast. That's really the best. Most ideal choice for your for your children and your entire family to start the day to keep their blood sugar balance and an old research study from George, Washington. University which is still relevant today found that a high car breakfasts such as Syria resulted in poor attention. At nutritional weight and wellness we tell our clients that the best breakfast for better focus and positive behavior is a balanced breakfast of some protein satistics, eggs, and some fruit or Veggie and a healthy fat. So you can cook that egg in butter. That's a healthy fat I find that many. Kids love cooked carrots. Or sweet potato my mind kids love sweet potato. That's for sure topped with a little bit of butter and a small bowl of berries or cantaloupe along with their scrambled eggs. That's a great healthy balanced breakfast You know I, was chatting with Dr and for those of you who don't know does the owner and founder of nutritional weight and wellness. She told me that when her grandkids came to visit recently that she made the Zucchini pancakes, she topped the Keane pancakes with butter some blueberries and a couple of teaspoons of pure maple syrup sounds pretty good. I. Maybe I'll have to try that with my kids but this recipe, it has four eggs and three cups of shredded Zucchini. So her grandkids probably didn't even realize that they were eating eggs and vegetables for breakfast. Yeah. You know I shred Zucchini into like my meatloaf for my meatballs and it keeps it nice and moist. Tell that. Yes in there. Yes. Well. If you're interested in that Zucchini pancake recipe, you can find it on our website at weight and wellness dot com, and then another option that you could do with this recipe would be to substitute cooked sweet potato and added Dashes Cinnamon, and with that Maple Syrup. It would be a sweeter version of that Zucchini pancake and it would be orange for fall or for Halloween. So that would be kind of fun. You know what? I might top that with maybe a little bit of. Cheese Oh yeah. Does Akina Pancakey. Yeah. Yeah. So that savory flavor. Yeah that sounds great. You know sometimes a pinch, fix my kids an organic grass-fed beef hot dog and have apples and peanut butter on the side and just when you have to do something really quick my youngest she loves to eat the chicken maple sausages that you can get at targeted I'd. Like your kids she likes to have potatoes roasted in in coconut oil my middle she loves to have banana protein shakes, and my son just likes to keep a traditional eggs with toast and butter some fruit. Great. Great. These are balanced breakfast of proteins, some fruit or vegetable, and some healthy fats that provides the nutrients for good brain function. Absolutely. So skipping breakfast or eating junk food breakfast Ken lead children and adults. Got To put that in there to be impulsive distracted and restless. So if you or your child or anyone that you're no has some adhd signs or symptoms, it is very important to feed the brain the nutrients needed to function well so and I think that's A. Different concept were feeding our brain and people really know that that's what they're doing. You know I think when we say it. They're like Oh. Yes. Sure. That makes sense. But I don't think that that's really a thought that we have unless somebody penicillin at right. So not only do we need to feed these nutrients for our brain to function well, not only at breakfast, but also throughout the entire day. So if you have a picky eater you. have to try turning breakfast maybe into a bit of a picnic do they have to sit at the breakfast table or the kitchen table? Not No no. Not really maybe when they're really young because they tend to make mass. I know my granddaughter makes a real mess. That's for sure. But you know throw a beach towel on the floor and say, Hey, we're going to have a picnic and suddenly the picky eater is eating a lot more things maybe eating everything that you've put in front of them, it can work like magic. Yeah. Yeah. That sounds like fun. Another healthy spin on typically high sugar breakfast is making French toast with one slice of your favorite healthy bread I like the poppas organic Brad I don't know if you've seen that but I really liked the ingredients on that one and you can find it at regular stores. But anyway, to make the French toast and to make sure it has sufficient protein double dip the bread in the egg mixture. Then top it with full fat cottage cheese and berries or pineapple, and serve that French toast with a couple of slices of nitrate free beacon. You could also make the Turkey sausage patties from the cookbook I. Respect about before the weight and wellness cookbook and have that in place of the Bacon I love that recipe I make that one all the time. Yeah. I do too I actually divide my Turkey I do three pounds at a time and season it differently and make it all in the oven and then from in the freezer. So they're really handy take perfect grab out. So we cannot stress enough the importance of a balanced breakfast with protein, a complex carb preferably from vegetables or fruit and one tablespoon of natural beneficial fat. This is going to help keep blood sugar levels steady which courts prevents mental and physical drops in our energy. Your focus is going to be better. Learning will be easier. Your kids will have less anxiety and hopefully fewer emotional outburst. That's the goal. Here's another important tip. Don't buy junk food don't bring junk food into the house only bring foods. You're proud to feed your kids into the house or proud that's in your grocery cart caroline have you ever hit anything in your grocery cart? So people other shoppers and see what you're buying. You. Know. It would've been a long time ago that I would have done that I. I don't I don't bring junk into my house. Yes. This have it works great for my kids and it works great for me because I'm not tempted either it's a win win the less I have to say, no the better. Yeah, and it's already odd time for a second break. You are listening to dishing up nutrition brought to you by nutritional weight and wellness. Today, we're discussing food nutrients that support focus, concentration, memory, and positive moods for both children and adults. Next week, join Joanna and Kara as they share tips on how you can avoid weight gain during Harry menopause and menopause. Many of our clients have used the covid nineteen stay safe at home order to focus on healthful eating and many have actually lost weight and we'll be right back. To dishing up nutrition. Research shows that what you feed your body has a direct relationship on how your brain functions. The account for this reoccurring theme that many of our nutrition for weight loss participants have reported quote. I'm not only losing weight and have more energy I. also think better that awful brain fog and those memory lapses have almost cleared up and quote. If you want more energy or a better memory or maybe both I encourage you to sign up for either dishing up or excuse me you can listen to dishing up nutrition. Sign up for either the nutrition for weight loss class. Online. At our website weight and wellness dot com or one of the several zoom offerings available to you. Later in the show, we'll share all of the September class options so you can feel better and better. So before we went to break, we're talking about not bringing junk vigil house right. I think that's a really good thing especially now because we're home all the time. Yeah, and I have heard that a lot from my clients is maybe they're not bringing in but her husband is or maybe the teenage son that can drives off to the. Convenience or whatever, and those foods call to you. You know the ice cream in the freezer, it has somehow developed a voice. This Caroline Theresa. Right. Bring that stuff that's right and then it won't talk to you. So. You know I've granddaughter. Two and a half, and you know whenever I have her over I like to make sure that I have. Some good healthy foods for her I, call it her treat bowl. But of course, it's not a bowl full of candy or chips like other. People might think but you can still be good gramma and not give them cookies candy I can. Certainly can. Instead I fell up maybe with some fresh veggies, some fruit protein snacks, you know my granddaughter loves Protein Shakes SMOOTHIES. You know she'll see me making one and she'll go. Can I have some? She drank half a mind the other day. They're like milkshakes. Healthy version of that. So Theresa, let's talk about other snacks that what are you doing for your kids? Well, here's something that I found that works well, and it's kind of like the idea that you just said a snack buller platter and what I do is I just put some foods that are okay for my kids to eat, and then they can go to that bowl or platter and pick what they want, and maybe for some people might be four different bowls are platters if that would fit in their refrigerator fill one of the bulls are platters with veggies like baby carrots. Excuse me sugar snap peas, grape tomatoes, cucumber slices Hickam Sticks Cauliflower Broccoli Flora? Theresa, I used to have what I called. My Mom approved snack bowl. Yeah and it had it was just one bowl. Would put all of the snacks like when the kids when my kids are all grown now. But when they were young and they came in from school I had. A bag a little small bag of nuts. I had some celery sticks and some carrot sticks and you know maybe a couple hard boiled eggs and a couple of pieces of fruit they knew whatever was in that bowl they could have that's fair game you coming in from outside you grab the bowl and whatever's in it they can have so. So. You know another idea would be to do a fruit platter with some apples or clementines or berries are grapes. Little Cups of applesauce. Oh. Yeah. Used to do those two and some olives I. my kids loved olive. So Or individual cups of Cantaloupe Watermelon. Yes. So we'd have. A platter with Veggies than a platter with some fruits maybe another bowl might contain some fats, nuts, sunflower seeds, or olives like your kids like. Or maybe, those little containers of Guacamole. Worked for dipping their veggies. And for a protein platter, maybe put in nitrate free Turkey sticks or beef sticks or some rolled up nitrate free deli meat or cheese sticks hard boiled eggs or even since slices the summer sausage really easy protein. Yeah. And you can also make those bite-size muffins using like a mini Muffin Tan and of course, our muffins have protein powder in them and aren't overly sweet at all. You know so and we have the banana and blueberry muffins there on our website at weight and wellness dot com. And I would encourage you to get your entire family involved by cutting up some of the fruits and veggies. Packing up the nuts or olives in little cups have them make those little muffins they would love that? They have ownership in their food choices and rather than baking cookies with your kids teach him how to prepare healthy snacks. So they don't get caught up in that on healthy sugar trap. And you know one thing I've found with my daughter who with her she's getting a little older and she's has this new found independence and she's like I wanna make my own lunches and what I have found that she has because we have planted the seeds of how you build a meal with proteins, fats and carbohydrates she naturally does that because she wants to do a good job because she's showing. Mom Yet, she showing what she's GonNa make for her lunches that she nationally gravitates towards that now, which is really fun for me to see because I feel like if I'm making her meals or snacks, maybe some complaints but if she's in charge of it, like you said taking ownership she does the things that I've been trying to ingrain in her over the last few years. So that's really fun to see. Okay. So I think we should give you some more health full tips about foods you can prepare for your family's okay. So what thing is not to throw away the egg yolk eat the whole egg the egg yolk is the most nutritious part of the egg. But, it's really confusing when you go to the grocery store because there are so many different labels on the eggs. So what should we be looking for on those labels are what on the packaging? What do we want to look for? Well. One of the first things I look for is antibiotic free and hormone-free or excuse me antibiotic free but hormone-free sometimes, you see that on the label that's meaningless because it's illegal to give hormones to poultry. So antibiotic free. Another thing is certified organic is good because it guarantees that the chickens did not eat GMO grains and they weren't and those grades weren't doused with Pesticides or antibiotics. So organic is good to see on the label. If, it happens to say gluten free on the label that means nothing because excellent. That would be just a marketing tactic. It means nothing. pastured eggs are a great option. Especially, if you know the farmer who raised the chickens because that means that those the chickens were out on the pasture, they were able to eat both grains and bugs, which makes for very nutrient dense eggs. You can tell because the yolks are really really yellow almost orange. organic Dha eggs are also great. These are high in Omega Dha Fatty Acid, which supports your child's brain, and the retina of there is an ice to each egg yolk contains about one hundred milligrams of DHA fatty acids. So for good brain health and vision, we often recommend for people to have at least four hundred milligrams of Dha a day. So to jokes and one DJ supplement would meet that requirement. So Theresa, I'm just going to back up here a little bit. Yeah I think we really need to remind our listeners that Dha. You know they're just initial steps. What. Does that mean that mean? But it is one of the two primary fatty acids in fish oil or Omega threes right? The other ones. So it's Dha and EPA. Those are the two fatty acids in a mega three fish oils Yep. That's right. And those are really important like you said, they are essential fatty acids right? That means our body can't make those, right? Yes. We have to get them from her diet. Good Point. Okay. So let's talk about chicken nuggets because while I don't think that we have to feed our kids kid food it is fun sometimes to have things that are kind of your traditional kid food food's. So my kids sometimes want to have chicken nuggets and being the person that I am I have to read the labels right? I need to know what my kids are eating. So I read the ingredient lists I looked in what the chicken consists of in the chicken nugget. And here is what I found from a well known chicken nugget package. Ground chicken meat. soifer lower soy protein isolate sodium try poly phosphate. Zones for be yeah I come. In. Your pantry right. As A chemical preservative that's also used in detergents Yuck. Yeah and lastly, of course, their sugar. The crazy thing is those ingredients do not include the breading or batter that's just the chicken parts. Okay. So they're not really chicken. Little bit chicken. Yes. Right. After looking at those commercial chicken nuggets, I decided to make my own on page eighty six of the cookbook of wellness cookbook. You will find a recipe for Turkey or chicken nuggets. You can make either way when I wanNA make the recipe gluten free. I'll use almond flour for the coding and I'm happy to say that my family actually likes those homemade chicken nuggets better than the frozen store-bought checking. It is time for us to go back to her third break. So you are listening to dishing up nutrition. We're pleased to offer you so many options to learn more so. You can put healthful eating into practice. We really do understand that every day there are many temptations calling your name. In fact, a client told me that during the stay at home order when she did not do her own grocery shopping, she actually ate better because all of her special treats didn't get into that grocery cart. The reality is that most of us need to do our own grocery shopping to learn to develop the very important habit of only buying healthy foods and leaving the junk and treats in the store with that in mind think of when it will be best for you to take. Our next series of classes and we will be right back. Welcome back to the dishing up. We are offering our twelve week nutrition for weight loss program online, which means you can watch it whenever you want early in the morning while you drink your coffee while the kids are napping or late at night when everyone is sleeping. But if you prefer to be a part of a small group, there are a number of virtual zoom classes available for you and they're starting really soon they're starting this week. So on Monday September twenty first our first class is at five thirty then on Tuesdays starting September twenty second that classes at six thirty and then Fridays September Twenty Fifth Thirty September twenty fifth at noon and that's a lunch hour I have there's a Wednesday class there too right. There's a when no. Class. And then we have a special bonus for you. You save fifty dollars when you sign up for either are prerecorded online weekly videos or anyone of the zoom nutrition for weight loss programs that I just shared with you. So you can save fifty bucks. Also, you can save up to one hundred and thirty five dollars on one on one nutrition counseling packages in September. These are zoom phone appointments with a nutritionist or Dietitian so and you can also check with your insurance for coverage to see if that got appointment would be covered for you. Okay, you know I thought this would be really timely at this point. So does Dr Fauci the topping factious disease? Dr, take to support is immune system. While he takes vitamin D Vitamin C and guess what that's exactly what we have on sale for the month of September. So you can save up to twenty five percent on vitamin C and Vitamin D plus and plus the very popular wellness formula. So if you want more information, give us a call at six five, one, six, nine, nine, three, four, three, eight or sent an email to email at weight and wellness dot com. Okay. So it's time to talk a little bit about eating meat. Is it good or is it bad for US I? Get a lot of questions about plant based diets and this is a big topic. So we're just going to do some basic information. So, animal protein is our only source of vitamin. B Twelve. which is essential for life b twelve is especially essential for our nerves and our nervous system. So brain and spinal cord. meet. Also provides the other B vitamins and contains key minerals for our immune system such as zinc selenium, magnesium and potassium meet also contains iron, which is very important for menstruating women. Protein is the building blocks of our brain chemicals and supports the production of Serotonin dopamine and all of our neurotransmitters. Lastly animal protein is necessary to maintain and build our muscles and our bones. Sometimes, you forget that protein import for the talking to kids we really need we I lot of kids don't eat enough protein. Yeah. You know calcium gets all the attention. Yeah. It does and they need protein. Okay. So have you heard the expression, you are what your food. I want to put that into some perspective for you. So grass fed beef has two to three times more healthy fats such as C. La and a better ratio of Omega three to six. These fats have been associated with reduced cancer and Cardio Vascular Disease. So Nutrient Wise high-quality grass fed beef is going to beat even the organic if the beef is coming from cows fed organic grain. So the absolute best be for your. Health and mother earth is meat from grass fed cattle raised on organic pastures. So the USDA SEAL is a stamp that means the producer is being regularly check to make sure they meet the standard grasp head is really a term that isn't subject to any federal standard. So what I'm suggesting to our consumers as you should look for trusted Third Party Verification Like P., C. O., one, hundred, percent grass fed certification seal so this. Actually requires the grass-fed producer to also be certified organic soup. That's really good or you can look for American grass-fed seal, which verifies the cattle were raised on pasture eating only grass and were never given any antibiotics or hormones. Small Caroline. That's really good information because it is so true I mean it's confusing it is very confusing. The labels are very confusing and it's hard because some labels designations are regulated and some are not and so it's good to know which ones to look for. Okay. So here is a recap of what we have shared with you earlier today. As a parent I, make it a practice to feed my kids real food real animal protein, real carbohydrates such as vegetables and fruits, and real natural fats such as butter Avocados, olives, olive oil cream, and cream cheese. I avoid all refined oil such as soybean, oil, corn, oil, cottonseed oil, and even canola oil because these oils are damaged oils they're they're processed and revive refined, and really what that means is that in that processing and refining of those fats, damages, those fats and eating damage fats damages your body. Yeah. I always tell my clients. You know we really stress good healthy fats because. Every single cell membrane, the membrane itself, the cell wall is made from fat yet, and it's made from all three fats actually more saturated fat than. Polyunsaturated or the monounsaturated. Exactly. So it's really important not to feed unhealthy fats but where are those lurking theresa? Oh, they're everywhere everywhere everywhere there in your processed foods I mean you look at any packaged cracker? Cereal Bread Granola bar all those things if you look, you find soybean oil or canola oil. And everything in everything it's there but it's not in vegetables. It's not in fruits. It's not in means and it's not in the natural through talking about it's not knowledge Avocados, right. So right those are the good fats. So, why do we as Digest Dietitians choose to cook real food for our families I think caroline why? Why? Why do you do that? Well, first of all real food not processed food. Now we really need to pay attention. This is going to be what support our immune function. So right with Cova did we have to have strong healthy immune systems so not only should we be wearing masks and keeping social distancing, but we should be really focusing on trying to eat prepare. Like you know shop for real food shop, the parameter of the grocery store you know or I have some friends that have like started getting their meets flown in A. Box or something I think that one and I was looking at the other day and the has salmon shares. So you don't even have to go to really and they're you know either wild caught the sick Osama and the butcher boxes all grass fed, and so it would be a really good way to get that good healthy grass fed meets right and how convenient. And it's you know. Potentially safer correct. Exactly. You know one of the reasons why I cook real food for our family is because real home cooked food supports healthy brain function, which I'm thinking about right now because my kids are in school. So it supports but are focused and concentration memory grades, moods, fewer emotional breakdowns, and for these reasons, we believe it is so worth the time it takes to cook real food of course, eating real food the best quality you can afford leads your family down the road of good health today and into the future from childhood through eighteen years and even into older age what a great reason to cook real food at home. So, this was great to be with you. This is the first time I've been studio Jackson. So this was really fun. So thank you everyone for listening our goal at nutritional weight and wellness. It help each and every person experience better health through eating real food. It's a simple yet powerful message eating real food is life changing. Thank you for joining us and today for joining us every week. Lots. Of people do right be healthy and be safe and we'll see you next week. Thanks for listening to dishing up nutrition. You enjoy this podcast. Please share your favorite episodes with a 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 product statements have not been evaluated by the FDA.

Theresa Wagner caroline Caroline Hudson Cova Carolina RDA Syria producer adhd owner and founder Brad I Non Cova Times Caroline Theresa
How to Avoid Osteoporosis

Dishing Up Nutrition

44:16 min | 1 year ago

How to Avoid Osteoporosis

"Welcome to dishing up nutrition with licensed, nutritionist and dietitians from nutritional weight and wellness. We explained the connection between what you eat and how you feel. Stay tuned for practical real life solutions for healthier living through real food nutrition. You got to make a mom last just getting down cobblestone vote this morning and welcome to dishing up nutrition. It seems like on a daily basis were told to eat better and exercise to keep our heart healthy or just to prevent type two diabetes. But are we ever really told how to eat better to build strong bones to be honest, it hits not really a very common conversation that we have with our doctor or any part of our medical team. Sometimes we're told weight bearing exercises are recommended, but sadly, most people just don't know what foods they should eat to build strong bones, or what foods actually deplete their bones of key minerals. If you're concerned about getting osteoporosis than stay tuned. Because. Because we're going to be sharing what foods to include in your diet and what foods to avoid good morning everyone. I'm Caroline Hudson. And I'm a registered and licensed dietitian, and I work with clients in our Eden prairie location and teach classes for businesses and community groups, and I've been a dietitian for let's just say over thirty five years, and I personally follow an eating plan that keeps my bones, strong and healthy, and with all of this snow and freezing rain this past winter the winter from I don't know where it was horror a ball, right? At least here in Minnesota. You know, I was really worried about slipping and falling. We had a lot of ice in a lot of snow. So I want my bones to be strong and healthy. And now, so if I did fall, I wouldn't end up with fractured bone. In the hospital. So joining me today to share some of her wisdom about what we can do to avoid osteoporosis is Melanie Beasley who's also a registered and licensed Taya Titian. Good morning. Melanie, good morning. Caroline. And all of our listeners. I have been a dietitian also for over thirty years, and I see clients in our lakeville and mendota heights locations. Recently understanding bone dents at the having strong bones is very near and dear to me in the past. I had taken several medications through sort of my journey through cancer and back pain, and a whole host of things that left my bones. Weak and fragile. So I know all too, well, the importance of having strong bones, which is why I'm also in the process of rebuilding my own bones. Some people have been told that it is impossible, and I've been told this as well to reverse osteoporosis. Well, as dietitians at nutritional weight and wellness. We know better right Carolyn. Yep. We sure do. So I'm here to tell you. I am on a personal mission to put my own osteoperosis into remission and return to having strong, dense bones. I am thoroughly convinced that we all need to have the belief that what we are eating makes a big difference between having weakened fragile bones or having strong, flexible bones. So I'm very very passionate about helping my clients and our listeners to understand the importance of their bone health. Yeah. The first thing we really want all of you listeners to realize that it it takes more than just adding Cal a calcium supplement to build strong bones. I think that's kind of new information for a lot of people. They just think and doctors to do what a doctor say take just take a calcium supplement. They don't tell you what kinda counts up of. And they don't tell you anything else. Right. So, you know, the eating plan we're going to share with you today has proven over and over to produce results. In fact, we have had many many clients company-wide who were originally diagnosed with osteoperosis, but then totally reverse their test results while Caroline say that again, we have had many many clients company-wide who were originally diagnosed with osteoporosis and osteo PINA. But. Totally reversed their test results. So they now have normal bone density as a result of following both our food plan and our supplement recommendations, so you know, did this reversal from osteoperosis to normal strong, bone density happen overnight. Of course, not it never does. There aren't magic, you know, instant solutions. So it wouldn't be any faster than it would take someone to lose forty or fifty pounds. And what I say to clients a lot of time as okay, how long do you think it took you to lose this bone density? It didn't happen. The day. You had your first Dexsa scan right right place over a longer period of time. So in reality there just aren't any quick fixes, but as our clients repair their phones structure, they also. Also repair their metabolism their memory, their moods. And now they have a little spring in their staff, and they're feeling. Great hope. Yeah. So that was really unexpected. From for a lot of our clients to have that added benefit of, you know, their spring in their step and their memory and their moods also improving, but it's very very very exciting for them when I think of that little spring in their step. I think of my mother, okay, she's ninety one and she has still a wonderful sense of adventure. She hikes the lake superior trails. She kayaks on its shores. And I'm happy to say, my mother is a very good eater. And if my mother can do this and follow a real food eating plan and maintain good bone health at her age you can. Into. So it just takes a strong. Why why am I doing this? And some really really good nutrition advice. Good nutrition advice, Jacek take a calcium or chew at Tom's. Right. Right. Right. Oh my goodness. The to atop something with homes, and I'm a scary one. I'm an agreement with you. You know, when I when I had my diagnosis, the doctor, you know, in originally just said, you know, chew some TOMS, and we want to push on a bone building medication. But knowing what I know through the research, I opted to go the nutritional weight and wellness way. There was also a myth going around for many years that we shouldn't eat too much protein. Have you heard that? Oh, yeah. Because supposedly excess protein contributed to osteoperosis or this was the thought that was a total myth. You talk about some poor nutritional advice the theory was that protein increases acid load, which could cause the body to Leach. Calcium from the bones, which you know in reality is not the protein that increases the acid load by it's the process carbs and the sugar. Melanie, better say that one again, it is let me re let me revisit that. It is the processed carbs and the sugar. So what am I talking about? I'm talking about the large bowl of cereal or the toast in orange juice. The low fat fruit flavored high sugar yogurts the the big bags of popcorn. That's what increases the acid load, which in turn leeches, the calcium and magnesium from the bones. So study after study clearly reports that soda and those high sugar coffee drinks, those fat free cookies and crackers. Those are the bone destroyers in two thousand seventeen a review was published about research pertaining to the amount of protein. Consumed in relation to bone health. And this research found that increase protein intake does not harm bones and the research concluded that high protein intake, actually, improved bone health. Well, as a matter of fact, one study found that low protein intake is often observed and patients who have had hip fractures. So a good question for our listeners is if you have the beginning stages of low density, low bone density, how much protein are you eating h day? Are you eating two to three ounces of protein for breakfast or an maybe four ounces for launch and four ounces for dinner at that up? That's only like ten ounces, and I am working with clients who skip breakfast, right? What's of our clients breakfast before they start seeing us and they have two to three ounces of protein. On their salad for lunch, and maybe a small chicken breast at dinner. So when we come back from break, we'll discuss that and a little more detail. So good morning everyone. And you're listening to dishing up nutrition last week on our show was about how to control cravings. I find that some of my clients talk badly about themselves when they're out of control with their eating. They tell themselves that they are weak willed or too busy and don't have time to eat or they get distracted and just forget to eat which can lead to cravings at but at nutritional weight and wellness we teach people to write down what they eat the following day. And it's really simple and very doable habit. That puts the client in control one of my clients said, I don't feel very good about myself when I'm not in control of my cravings the habit of just writing down. What you eat the very next day is. Habit that will empower you and put you in control, not your cravings. And we'll be right back. This summer with our lingers you can five from Minneapolis, Saint Paul direct to Dublin Ireland the gateway to Europe enjoy Ireland's warm hospitality, legendary sites, cozy pope's food history and culture or connect over twenty-five really cool European destinations like Amsterdam Paris and London. Whether you make Dublin your final destination or a stopover in your journey through Ireland or into Europe smart says it's time for Europe smart-size air Lingus book now at air, Lingus dot com. You know as dietitians and nutritionists we don't just see people how to eat imbalance by eating protein vegetables and good fat, really important information. But we also teach clients how to think about food and how to practice behaviors that support their health. So how do you save yourself? I'm important enough to plan and prepare good food for myself. So my brain is not cluttered with where can I get my next sugar fix? I prefer to think of my planning and preparing food as myself care plan. And that helps me be a master over my cravings over my health, and especially over my bone density, eating real food several times a day is the real answer, isn't that? Right boy. So before we went to break we were talking about protein, bone health and protein intake. So some people might have you know, total of about ten ounces in a day. But we're often working with clients skip breakfast, and then only have two or three ounces of protein at their lunch, maybe on a salad or something like that. And maybe a small chicken breasts, which again might be just like two or three ounces for dinner. So they might only be getting like six ounces of protein every day not enough nowhere near enough. So to support bone health most people need at least twelve ounces, and it's interesting to know that as we age, and this is going to be a shocker for a lot of people we actually need more protein to maintain our muscles. And support our metabolism. Keep our immune system functioning and supply, the amino acids to have a good, memory and positive moods. That's something to really think about is. Especially when we see seniors in our office in clinic, we see that they are. Scaling back on protein, which is the exact opposite of what you're wanting for their health. Right, right. Eating planning. A protein is a good thing there many many benefits of eating an ample amount of protein. Some of the reasons let's let's talk about some of those reasons to include protein in your diet. Well, one adequate amounts of protein have a positive effect on our muscle mass. So we need protein to keep our muscles. As we age too. Many studies have found that protein increases energy in our bodies protein, actually increases your metabolism by up to thirty five percent for two to three hours after eating it. And I find I if I'm not getting that protein, and my energy there. Oh, I feel that all the time when I if I'm low in my protein intake, so and I think are particularly our weight loss the clients. They're checks kinda shocked on that. Statistic. Right. It raises our metabolism injuries by thirty five percent. So who I wasn't eating enough protein before. But now, I am sure going to try to eat enough. It's working for us. Also protein keeps us full longer than carbs and four replacing process carbs with protein and fat like we were talking about it supports that weight loss, and it reduces insulin resistance, many of you may be wondering how does replacing process carbs with protein and fat help with weight loss. Well, eating sufficient protein reduces your appetite because protein takes longer to break down than most carbohydrates. Therefore, it is more satiated clients report feeling fuller longer and having fewer cravings for sugar when they eat enough protein. In addition, we need. Efficient protein to maintain and grow our muscles. The more muscle that we have the better our metabolism works because muscles help us. Burn more calories. So we want to share some cold hard facts about osteoporosis, osteoporosis is responsible for two million broken bones every year, but eighty percent of older adults aren't even tested or treated for us year paralysis. So here's another fact men are more likely to break a bone, then to get prostate cancer. Oh, that's interesting. Isn't it? It is interesting and to say that they're not being tested at the rate. They should be tested. I want my clients to be empowered on sort of a vitamin d Nazi and flowing density Nazi. So I always encourage my clients, no way. No, you're vitamin d. And after the age of fifty get it get a Dexsa scan. It's just a great baseline. But here's a fact that I feel our listeners need to hear out of three hundred thousand hip fractures, every year one quarter or one out of four of those people end up in nursing homes. It's a big deal it. Oh, it's huge and half of those people who ended up in nursing homes never regain their previous function. This being the case osteoperosis is a serious problem. Caroline. Yes. It really is as dietitians weaned. No real food matters when it comes to our bone health. So have you ever been out walking in the woods and stumbled across a leg bone for a dead deer or some other canot dead animal for those who have did you ever notice when you looked at that or touch that bone that it was hard and really no longer had any kind of life. So when the deer was alive that leg bone was actually alive. Also, even though it may seem like our bones are not alive and growing. They are they should we should be thinking them about them as alive so common question. We get is how do you feed your bones to keep them, growing and rebuilding? So there's really a very natural rhythm to bone growth. First of all there is a slow process of the bone breaking down, and that's natural. Well, and then to fill in the broken down areas new bone is grown to replace that old on healthy bone. So this is the breaking down and rebuilding process. Many of the pharmaceutical medications for bones, actually, stop the re growth of the bone. So the end result is that you have those old bones and that those old bones easily fracture into many pieces. So we need our bones to be flexible and alive real food keeps your bones, strong, dense and flexible, if you fall, you will want your bones to be flexible enough, so that they bend an have enough give so that they will bend and give and give but not break right now. And I think that's a concept. That's a kind of a foreign concept for a lot of people your bones are alive there. And they're constantly. I always describe it as you have think of little pacman that go along and they eat up the dead bone. And then you have bricklayers go down in lay down new bone. Now. That's a good visual. Trip that process with creating more dead bone, which is really what some of these medications do. Yeah. And a lot of people don't understand that. So, you know, I think that's a really really important concept because doctors will just automatically say, oh, you need to go on one of these, you know, bone building medications where it's it really isn't healthy bone anymore. It's kinda dead brittle bone, right? It's true. As dietitians. We know it takes about twenty different nutrients to keep these bones healthy. So let's talk about the seven most important ones. I'm sure the first thing that comes to mind when we talk about nutrients weenie calcium for our bones. If that's a true story. Yes. Calcium is one of the many vital nutrients, we need for a bones when we work with clients who are experienced low bone density. We always start with food. I some foods that are high in calcium and can be easily absorbed are. Leafy green vegetables, like kale, spinach, collard greens, almonds are high in calcium as well. As my new love, I found is sardines with bones and also broccoli when you saw Pai. Those green vegetables in butter or coconut oil the oil helps with the absorption of that calcium that you're eating. So it's already time for a second brek break, a Melanie. So you are listening to dishing up nutrition, and we're discussing how to avoid osteoporosis research has found that you build about ninety percent of your bone mass. By the time you are eighteen to twenty years old. So we know that pop leaches minerals from your bones. We also know that sugar leaches minerals from your bones. And we also know that following one of those low fat diets low calorie eating plan is deficient in adequate vitamins and minerals to build those. Owns. So how do you educate your young adults about the benefits of eating real food slow? Let me suggest treating your teen to the weight and wellness series that starts on may seventh fine up now, and we have an early bird special and save fifty dollars. All you have to do is call six five one six nine nine three four three eight today and sign up a register online at weight and wellness dot com. And we'll be right back knowing how to eat the right coups can change your health change, your body and change your outlook. That's what they preach at nutritional weight and wellness and Christie is one of their success stories who proves it. Yeah. I battled my weight all my life. Tried many different diets and then had gastric bypass surgery but gained all the weight back. And that's when you heard about the twelve week nutrition for weight loss clash they have at nutritional weight and wellness. I did I heard about it on dishing up nutrition the radio show and decided that it was a good thing for me to try and how did it work it worked great? I took the nutrition for weight loss twelve week class. I lost forty pounds. And more importantly, I feel good. I'm healthy. No aches and pains. I sleep better than I ever have. It's just perfect and personalized for me could nutrition for weight loss help you like it helped Christie, you can take it in person. Like, she did or take the class online. Find out more weight and wellness dot com or give them a call six five one six nine nine three four three eight. It was interesting to read that eight percent of all cancers in the US are linked to excess body weight. According to the Cancer Society, researchers that excess body weight is eight percent of all cancers so social social compared with people of normal weight. Obese patients are more likely to see their cancer comeback, overweight. Young people are developing weight related cancer, including colorectal cancer. I encourage. Everyone to sign up for our ten dollar spring class called nutrition to reduce your cancer risk. Maybe taken this class could be a family event. Check out the dates times and locations at weight and wellness dot com or call six five one six nine nine three four three eight and salmon will be happy to sign you up. Yeah. Melanie, I just taught that class at one of those ten dollar classes this past week, and it was packed. It was a really fun class. And I thank the participants really enjoyed all of the knowledge that they got they certainly stayed after and talked to me for good half an hour, forty five minutes. So it it's really a well received class all of the classes are I really think that cancer touches everybody. Oh, yeah anymore. I know I had to kind of go through my story. And you know, this of fifty percent of people basically are going to probably, you know, have some some kind of. Cancer. So yeah, it's it's a big one. So let's get back to our topic today about osteoporosis, bone and bone health. So one reason we always recommend to eat protein, vegetable carbs and healthy fat at every meal is because it takes magnesium to help with the absorption of calcium. So where do we get magnesium from mainly from meat and nuts a bone building? Breakfast might be a Turkey Patty with spinach or kale sauteed and coconut oil or butter with a half a Cup of sweet potato which will supply potassium and vitamin C. So potassium and vitamin C are two other nutrients for strong bones, cereal, bread, bag goals, pasta, chips, crackers, and baked goods are those. Nutrient robbers for your bones. So all of these foods, actually, Leach key nutrients from our bones, of course, vitamin d vitamin DS another important nutrient for bone health when we're helping clients restore new build their bone density. We write a food plan that will provide the necessary nutrients, they need to build healthy bones. Oftentimes, we need to recommend supplements to support that bone growth. Yeah. I'm always surprised at how many people don't know their vitamin d status. And then in I say, well, just ask for it on your net. Physical a whole my doctor won't do that Sommese. Yeah. It really is. So many of you may be asking can't get enough calcium from drinking and extra glass of milk. But I wanna share with you some new research study that was just published. On March twenty six two thousand nineteen found that a greater intake of milk and dairy products was not really associated with lower risk of osteoporosis and hip fractures. So are you wondering if not milk, then what is a better drink to have daily on previous dishing up nutrition shows, we have recommended making and drinking bone broth? And once again, we're recommending this simple, but very effective habit. Drink eight to twelve ounces of homemade bone broth every day for better bones. I never missed my bone. Broth, even if I don't have time to make it. There are places you can actually pick it up. And I'm I am vigilant about getting this in and it's delicious bone broth support, your skin, and your, ligaments, and your tendons, your Cartlidge, and your bones drinking bone. Broth sounds like a habit. We all need to practice, right? Yep. If you want a recipe and how to make bone broth go to weight and wellness dot com and click on recipes on the blue header at the top. You know, Carolyn I always keep a little graveyard of bones. Everything I eat in my freezer. I love that a graveyard on. I think if anyone ever, you know, Pete their head in my freezer. They would really be suspicious of me, but just throw those bones in the freezer, and I get a pound of bones in there and make some bone. Broth. Yeah. I do the same thing. But I've never referred to it as a graveyard. I'm going to have to man. Okay. Your vitamin d Nazi and you have a graveyard of bones in your freezer. I love it. So we've talked a number of times about the benefits of vitamin d on every aspect of your body and your brain. So we really encourage you to have your vitamin D level tested, at least yearly. The range that we recommend for good health is between fifty and eighty even at level thirty you were still considered in the risk range. So most meet people need to take somewhere between four and five thousand milligrams of vitamin d daily to support absorption of calcium into your bones. And I I like possess cry vitamin d as like the key then unlocks your bones. So that all those other really good minerals can get in and start building the bones. It it takes a team to build a bone. Yep. You know, it's not it's not just calcium. Right. Yes. And earlier we mentioned that our bones are live active tissue and need at least thirty different nutrients to remain healthy. And that's throughout our entire lives. We have to be purposeful about getting these new transcend, our bones are constantly breaking down and rebuilding. It's called bone remodeling. So just taking a calcium supplement alone is not enough to keep our bones. Healthy I have some clients who think well, I'm drinking calcium fortified juice. That's usually a poorly absorbable calcium. They throw in those places. So considering that fact, I would like to talk about his supplement that I have been taking to help restore my bone density and bone health the past few months at neutral key. We've been working on a total bone building supplement called key osteo. Plus, this is exciting for those of us that are really on a mission to get those bones and a good healthy place. Key asked you plus is full of key nutrients, and is tailored to support your bones. You don't have to think about it because our bones need twenty different nutrients to build them rebuild themselves and Chiasso, plus has this convenient AM packet of key, vitamins and PM packet. Of key vitamins. There are some other highlights of Chiasso. Plus each packet contains a natural form of vitamin k two which is so important for our bones. Of course, vitamin d like you mentioned Carolyn was added. In addition to the most absorbable form of calcium. If you want more information about this amazing bone building product, call our office. At six one five six nine nine five one. I think yeah. That's five one six nine nine three four three eight to ask our questions any questions that you have they'll help you to answer those and I've been taking this product. I really believe when I have my next decks scan it will be very impactful and show a remarkable improvement in my bones. Yes. So as many of you heard a say before more women die each year from a bone fracture than those who die of breast and uterine cancer combined. So bone health is so vitally important and not to be taken lightly. So we need to be proactive to ensure you have strong, healthy bones. And so we would like you to call six five one six nine nine three four three eight and set up an appointment with one of our dietitians or nutritionists to get you started. So. So I know that Melanie I have had so many clients that have come to me with their osteo PINA or osteoporosis diagnosis, and we get them going on what we I we fix their diet their food intake one of the first things we do is we check their protein the protein protein intake. And usually, you know, usually, our clients are over fifty you know, when they're presenting with this and some of them, it's their very first Dexsa scan that they've had and they're just shocked the go. I I don't know why I've eaten healthy all of my life. You know? But then we find their proteins alot. We almost always find that their fat is too low. So we didn't really talk a whole lot about fat. So when we come back from our break, we'll talk a little bit more about fat, and what kinds. The fat. We should be eating. So you're listening to dishing up nutrition next week. We have a special show with a very special gas, actually my old high school him. I went to school with Greg Peterson. And he's in for our longtime listeners know that Greg Peterson is a co owner of neutral, dine a company that provides quality supplements to healthcare professionals, Greg along with Dr and MARCY, we'll be answering questions you have about supplements. So please help them out by sending your questions to them ahead of time at Email at weight and wellness dot com. Said these are three people who like to prepare and prepare and prepare prepare some more. They want to answer all of your questions about supplements. So it it's going to be a great show. So be sure to Email in your questions, and you won't wanna miss the show, and we'll be right back. Welcome back to dishing up nutrition. I'm happy to report that my favorite bone building supplement key, Osceola, plus will be the product of the month for the month of may starting may I say fifteen percent when you purchase yo plus clients have reversed their osteoperosis with eating real food and taking kiosks yo plus every morning and evening, you've stopped by one of our seven nutritional weight and wellness offices to purchase kiosk, plus or any of the other supplements we mentioned today or order online at weight and wellness dot com. I love that we have free shipping. Yep. As always if you have questions give us a call at the office at six five one six nine nine three four three eight won't Melanie before we went to break we were talking about again, going back to diet and bone building. Things that we can do in our diet. And you know, I say diet, but really this is a life long. Eating plan is an I really I really try to express that to my clients. I'm passionate about this is the way we should be eating always all the time. This is not really what people think of as a diet, but it's an eating plan for health and most of our clients Wednesday embrace it they will say I could do this forever. I can do this. I'm that hungry. The way you're supposed to and you're not supposed to be hungry. And one of the things that really helps us with our bone structure and our bone health is eating healthy fats. Right. So we don't really talk too much about that yet. So one thing I always do is. I get a variety of healthy fats in my diet. So all of oil butter coconut oil. Avocados all lives. I have to put a plug in for bacon fat. Oh, baby. Of course, I did not have time to bake this smoking before I got on the road to come here. But yeah, bacon is one of my favorites. The only thing with bacon. No. Is we try to tell people have the naturally, Kurt cured. Right. So now nitrates nitrites. So so that's really good. And I I mean, what doesn't taste better when you're cooking with butter or adding butter, you know, to your vegetables, or whatever it is not the fake butters. Yeah. No, not that. I can't believe we wanna believe what we're eating you one of the things I did the other day that I just I loved kind of a blue cheese fan, and I can I can do dairy. So I'm really lucky I mixed a little bit of blue cheese with some cream from whole whipping cream and some cream cheese. And I threw it in the freezer, and then I put it on my stake. It was so good. I'm telling you. I'm going to be doing that. Again. It's my blue cheese ice cream. Oh my goodness. I bet we have some some people rummaging to see if they have those ingredients right now in their refrigerator. I can't do dairy. So one of my favorite ways to sort of Josiah my meal is of course, I love the bacon fat. But I love to mix butter and coconut oil in with a little bacon fat to get that flavor. And then a roast my vegetables at mix kinda malicious. Yeah. The cauliflower roasted in that. Ooh. I can I'm gonna have to call them and have some of that good. And that's a way to get that bone building fat in there. So people are always surprised that when we're making the matrix of bone and we're doing the remodeling is that we have to get enough protein. But we have to get that healthy fat. And we absorb vitamin d a lot better when we are getting those good fatten them. So it all works very center -gistically to build those bones and the bones take a while to both breakdown and build up. Right. I it takes about ten years to build a skeleton. So at the age of fifty you have built for skeletons all right through think about. Yeah. And I think that people don't really realize, you know, that whole alive thing in the breaking down. They just think that oh, your bones, your bones, and they just keep on, you know, being the same as they always are. Well, they're not an until you have a broken bone that used start paying attention to what's happening because I I always say paying really motivates people. Yes. Yeah. Exactly who wants who wants that who wants to. And I am always thinking, you know, if that's what our job is is to start a have the nutritional health back of our patients or our clients because we don't want them to miss anything that could impact their health. And so I say it takes a team and we're part of that team. So that you don't have to think about the nutrition that's our job, right? And we just imparted to you. I have several clients being cancer survivor that have cancer either an early diagnosis and they come in. They want to be walked through that journey with solid nutritional plan or they've just finished up with their cancer. And they're coming into their ready to make sure that their health is on point. So one of the things that I have them think about is looking at the medications, you know, like I have right had to do. And what are some of those that are? Damaging the Boehner thinning the bone. And then there are steps that we can take to definitely protect those bones. So that they don't come out on the other side of this journey with another health crisis that they have to now address. Right, right. I know one thing that I often clients will come into my office, and they've been on like the acid reducers, the, you know, anti acid reflux medications for ten or fifteen or twenty years. Yeah. And what they don't realize is that actually in hypocrites, the absorption of many of the nutrients that were talking about for bone building in. Oh, so and people are thinking again, they're thinking back. Oh, well, I built my bone already. I don't need to really worry about that. Right. You know, I the most women know that at menopause, you need to start worrying about that. But they don't think about all these other implications. All these other things that they may be doing that are harming the overall structure of their bone, and they're not rebuilding. They've now they've got old Mon medicines have side effects. Yeah. Sometimes we need them. Oh, yeah. Sometimes we can work on things like digestive health right to we can get off of those bone damaging medicine. That's really the first one. I get everybody else of those acid reflux mad. Oh, you know in that other red flag is when we don't have good digestive health which is a red flag. You're not absorbing the nutrients that we need to nourish the entire bodies is physically the bones. So we've got to be able to have a great digestive health to absorb the nutrients and the supplements that you are taking. Absolutely. So you were talking before we came into the studio this morning about a client story. Yeah. I wanna share that with us. Yes. I had a client. She's very very dear to me. You we walked through her first diagnosis of cancer. And then she went through deation, she went through chemotherapy. And so that nutritional support became very vital to her working within the parameters of how you feel when you're on chemotherapy. But also, I always in the back of my head had the idea that she was on a medication that she needed chemo drug, but I know that the side effect is osso process. And so we worked very hard to keep her healthy and nourished, and then she's got to be on this medication for quite a while and other five years, so we have her on the supplement the bone building supplement kiosks, yo plus to make sure that she is able to sustain healthy bones and prevent the cancer through this chemo medication. But an interesting an interesting story that she told me was she came out of it. And she told me they were astounded at how. Well, she did overall in her response to both radiation less damage to the skin surrounding skin. And also with how she felt she didn't have the dramatic weight loss, which of course, compromise health but over. Overall, having when you going through a health journey, you know, having that team member a nutritionist that helps to look at your overall, wellness and health, and you're not missing the Arun little key places, and they can really formulate a plan that is bone specific or whatever that you need to take care of you. I mean, we need we need that support. Yeah. Absolutely. And I just love our new product. I think our clients are going to be just really really happy with it, especially, you know, if they don't have good results like you said, we have a refund we do fabulous refund. Thou- eps. Great. Well, it's time to end our show. So our goal at nutritional weight and wellness as to help each and every person experience better health through eating real food. Simple yet. Powerful message eating real food is life changing. Thank you for listening and have a happy Easter happy Easter phone. Thanks for listening to dishing up nutrition. You enjoy this podcast, please share your favorite episodes with a friend or leave a review on I tunes, 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. Product statements have not been evaluated by the FDA.

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The Food Connection to Headaches and Migraines

Dishing Up Nutrition

00:00 sec | 1 year ago

The Food Connection to Headaches and Migraines

"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 you feel. Stay tuned for practical realized solutions for healthier living. Your real food nutrition slowed down to Dishing up nutrition brought to you by nutritional weight and wellness. Have you ever woken up in the morning with a miserable headache or do you feel like you're head starts to throb around three o'clock in the afternoon or do you get a migraine after having a glass of red wine gene especially when you've nibbled on your favorite cheese with some favourite crackers while drinking that glass of wine so if you are a family. Early member are struggling with headaches or Migraines we want to share some of the triggers for headaches or Migraines and some possible solutions. Today I'm Joanne rideout. I'm a registered DIETITIAN and for many many years I've helped countless numbers of people become headache. Free joining joining me. In studio this morning is our co host. Caroline Hudson who's also a longtime registered Dietitian and not only has caroline helped numerous clients reduce deuce their headaches. But she's recently authored a new class about headaches which will be ready to present in the coming year. I can't wait to see see that new class. Good morning everyone. As I was pulling a this class together I discovered. There's so much information mation to know about headaches. The there are different types of headaches the causes of headaches and some nutritional solutions to help reduce the frequency of getting those headaches. There's just a whole lot of information about headaches out there but one thing is very clear. Headaches aches are miserable aren't they sure are they are so of course in one hour we're not going to be able to share all of Caroline's research but we do WANNA share the five common causes of headaches and some simple solutions. Our goal is to help you learn how to avoid getting a headache so you don't have to take some kind of pain medication. which could negatively affect your body when taken over a long period of time yet by far far the most common cause of headaches is having low blood sugar? That's right. I'm sure our listeners heard US talk about low blood sugar so if you're head starts to throb about three o'clock in the afternoon it could be from that low blood sugar these days. Everyone everyone seems to be so busy. Some of my clients and I gotTa admit in the past. This was me to We work right through lunch and and then three o'clock comes around what happens. We are blood. Sugar shots are really drop. It goes dips below that seventy and our brains them become deficient in that sugar or glucose that our brain needs to function. And what happens. We get a headache and we feel feel tired. And we're probably a little bit spacey. You know kind of been one of those foggy afternoons right So some of us have very reese sensitive blood sugar regulating genes and for some individuals. The blood sugar can swing high and then go low. I yeah always refer to it as that roller coaster ride blood sugar ride right so actually very high blood sugar levels and very low blood. Sugar levels can both result in a headache right. And that's important to know that these blood sugar drops don't just happen in the afternoon. They can happen any any time when we've gone too long without eating so a good example is if you skip breakfast. It's very possible that your blood sugar or your glucose level may they drop about eleven o'clock in the morning and you will feel a lightness in your head. Your neck muscles. Maybe the start of a headache. I know sometimes if I get up early and get started on a project at home and get sidetracked. You know I might start having that little bit of a headache and that reminds me to eat because I know it's my blood sugar and then I eat right away right right that that can happen very easily if you have another one that might happen as as if you have a really early dinner. And then don't have an evening snack. Headache might actually occur somewhere. You know three three thirty in in the morning and suddenly your brain you know. It's deficient again in that glucose and that's going to cause you to wake up and oftentimes you. You may have a headache and then of course how are you going to get back to sleep with that headache. So we recommend eating a snack before bedtime preferably about a half a cup of fresh fruit and some healthy fat. I love you know peanut butter and my apple. That's kind of one. One of my go-to that's a quick one. Yeah you could also do a half apple with Almond butter or something like that or blueberries and some heavy whipping cream. That's GonNa do the trick right so usually a small serving of fruit plus one of those natural healthy fats. Fats will help. Keep your blood sugar level above that seventy mark And you're going to be able to stay asleep and be free of those Nasty Asti headaches. That's right and that low blood. Sugar causes headaches because we need a constant supply of glucose to the brain for for it to function properly and when your glucose level drops the brain is one of the first organs to be affected. So lack of Glucose Glucose to the brain can cause severe pain and pressure and that can lead to a headache. So I'm sure many of you are thinking you know. So what are are some of the common causes of low blood sugar. A couple of the common causes are well one. We talk about kind of skipping meals or going going to long between meals and snacks So that would be probably at least longer than two and a half hours. Sometimes I can go four. Yeah Yeah but you know I prefer doing kind of the three three and a half right in there. But everybody's different so we have to kind of figure that out on our own right no no and as I previously mentioned some people have very sensitive blood sugar regulating genes and those people might need to eat almost every two hours and I think those people generally know it because when they come in and we're doing a meal plan they'll say I don't know if I can go three hours then we just Kinda dial that in in individualize is it so some medications can affect blood sugar balance and certainly a number of blood pressure meds of fact our blood sugar sugar balance so if you are diabetic or pre diabetic you know. Some of those oral medications for Type Two diabetes or insulin resistance can lower your blood sugar far too much and that can create a low blood sugar to the brain situation so some of those undesirable effects are headaches and brain fog. Yeah I call you. Know kind of spacey definitely so so listeners. I really I have a question for you. Have you ever been on a low calorie starvation type weight loss diet and and kept getting headaches and having maybe some anxiety eamon so for many people that intermittent fasting result else in headaches so we have to be aware of that at nutritional weight and wellness. We believe that you will experience better weight loss. Better Moods better memory memory and fewer headaches if you try to eat three to four ounces of protein Couple of cups of vegetables and again unhealthy fat about tablespoon of healthy fat. Every three hours. I have a quick story about intermittent fasting. One of my clients took a little too far and was going about eighteen to twenty hours a day in her long stretch overnight which stretched into most of the day she ended up spiking with a high cortisol level in ended up gaining weight instead of losing weight. which was her goal? Oh so she was stressed stressing out her body. Careful with that in some try to do it for like twelve hours fourteen hours which is generally okay but you know going too long is a problem. Yeah definitely it is a problem and I think it's time to take a break here. So you are listening to dishing up nutrition and at this present time we are living in an environment with eighty thousand toxic chemicals and very few have been tested posted for long term impact on our health according to the environmental working group. Most of the babies born this year your had two hundred and eighty seven known toxins in his or her umbilical cord. So yeah that that. That statistic is amazing. Isn't it so if a newborn has two hundred eighty seven known toxins in their umbilical cord or body. How many do you think we have as adults and how these toxic chemicals affect us in many different ways? I'm sure so here are a few examples. could be skin rashes. It could be weight gain. Cancer might be any one of them auto immune disorders and our topic. Today it could be a headache so we recommend that you eat organic organic organic meats. Vegetables fruits and fat to limit your exposure to these toxic chemicals. And we'll be right back. Welcome back to dishing up nutrition. We were just talking about some statistics. I thought was very interesting from I and bears repeating so from the environmental working group found the umbilical cord of newborn. Babies contains almost three hundred known toxins. axons I didn't that's just think about that wolf formation so thinking about that what about the toxic load adults have what would the toxic load e for an infant exposed to lead either from paint or from drinking water and in the year. Twenty Twenty fifteen. A research study was published that said if a child has an increase of lead in his or her blood levels from ten parts per billion to a hundred parts per billion their. I Q could drop by seven points. Isn't that amazing. Yeah and we recently had that whole thing going on at one of the companies here where the employees were bringing home lead into their homes from their work environment. Airmont they all. The children were testing positive. So yeah scary. So lead is just one contaminant however art tap water often contains many other forms of contaminants such as mercury arsenic prescription drug residue residue and numerous other toxic chemicals. I've recently heard a podcast where they said in one gallon of tap water that it was was like equivalent to one prescription xanax. Oh my gosh. I was shocked by that. In you know I don't know where the information comes on. I was shocked by it but I've also read recently about birth control. Yes I am residue being in tap water just in general because so many people are taking birth. Control is just in our water. Yeah it's in our water repeat it out. Yeah so yeah. So Oh and that's another scary topic. We drinking right uh-huh so we encourage everyone to drink only filtered water water from glass containers Filtered water along with organic foods is a very effective detoxing agent and as a Dietitian. I encourage my clients to drink probably on average about three wards of filtered water day for better weight loss Water not only helps with weight loss. But it's also end very inexpensive detoxifier. It we have a great podcast. Ask that I recommend you listen to called. What's in my tap water and it can't be found on our website under Fit In in February eighteenth of twenty eighteen. It's called what's in my tap water Great podcast yeah. Just go to our website Nutritional weight and wellness and click gone. PODCASTS RIGHT YEP great resource so we've been talking about migraine headaches this morning and we have innumerable a new global testimonials to prove it I believe we need to get away from always thinking about Diet and weight loss and we need to change. Change Our thinking to how can I eat and drink to keep my body healthy and avoid those chronic diseases. No the Europeans have become very savvy in protecting the quality of their foods and their focus on eating beneficial foods to support their health. They don't allow some of the toxins right in their foods. They're they're just not there because because they've never allowed trans fats they've never allowed Genetically Modified Items Stanford the food. And I think they've you you know outlawed some of the pesticides herbicides. That were using. Yeah I often have clients that go to Europe and eat food that they couldn't eat here and don't have have any reaction Sarry interesting. Isn't it right so those European countries. Interestingly half the obesity rate of the United States so think about that half the obesity rate of the United States and far less toxins. Yeah yeah that's very interested in a pretty interesting correlation so eating to keep your blood. Sugar balanced is so critical for long term health. So Joanne. Then let's move onto another common cause of headaches and that would be food sensitivities though. Yes it's true. Food sensitivities can cause headaches extend my grains in many people I would say a lot of my clients have food sensitivities that cause headaches and migraines grains so earlier in the show we mentioned red wine and aged cheese of course and then maybe even on some crackers. So we've we've got you know those aged Age things like the aged cheese and crackers would be the gluten and those could be the all triggers for a headache. So what are some of the other foods that can cause headaches for many people. Some of those foods would include chocolate and then those crackers that gluten in the crackers milk or dairy products yogurt cash shoes coffee even eggs and some people and of course I think a lot about those artificial sweeteners. You know And again I gotta go back to that age. Cheese is because I know a lot of people who don't put that correlation together right rate so when I'm working with a client who is experiencing headaches one of the other foods I always start By having them eliminate not only the gluten grains but the artificial sweeteners also oh corn products. Yeah corn can trigger absolutely definitely is for me and I start with those corn products. What why but? Why might those corn products those corn chips or corn? Muffins caused those headaches. Nearly all corn today is genetically modified. So we do know that uh-huh so that means Roundup Life Fos fates on top of that. The corn crops are sprayed with pesticides so last week we learned that these chemicals are Estra genetic that means they can create inflammation one of the brain creating inflammation of the body If you grab a few corn chips fritos sun chips or any corn tortilla chips or a handful of popcorn or corn nuts. You may run the risk of getting a headache so with that said if you want to avoid getting a headache we recommend that one step you take is to eliminate all corn products Yeah definitely it's it's always worth a try right exactly you know experimental little bit with that so in many of our shows we have talked about eliminating those gluten grains and we know for many people gluten is another source of inflammation some of our clients who have been successful in totally eliminating gluten from their diet I add are now headache free and they feel great in most people even lose weight when they switch to eating vegetables and in fruit from their process to grain type diet. You know so that would be like toast to for breakfast or or a Muffin for a morning snack or sandwich for lunch. Sadly just one slice of weep bread can have a negative effect on the intestinal track for get this up to nine months after eating exactly. So if gluten gives you a migraine or any any kind of a headache it is necessary for you to stay one hundred percent gluten free and Joanne. I have a little story I I have A. I have a relative who is so sensitive to gluten. She's Catholic. She can't do the host on one Sunday. We'll put her in a tizzy you know for a long time so you know. She has to request the gluten free host. US just abstains from Taking the host. Wow that's pretty interesting so it's also interesting I I. I was talking to a colleague about last weekend and she was talking about just an example of this. What you just said the Gluten Luton can stain your intestinal track for up to nine months? She was talking about even so even you know taking that next step even if you cheat on something you know maybe a little something at Thanksgiving or Christmas or Easter. That's only like three times a year. It it can make your body feel like you always have gluten. And isn't that that way to think about it Definitely so for myself. I figured out many symptoms that I have that gluten is causing being done this by trial and error so I can have patches of itchy skin like Excema. I can also have an upset stomach. Stomachs soon after eating gluten. Also I can have some back pain or knee. Pain hip pain that arthritis can set in from eating gluten And like I said I figured it out by trial and error it is just not worth it to flip in those things after. Isn't that axel wait true. So it's time for our next break here already. You're listening to dishing up nutrition and I want to remind you to take one of our ten dollar classes. That's available for the remainder of November to help you stay inspired and to feast on real food that is chemical free and good for for you and of course tastes great to remember to avoid adding in any processed carbs or sugary type foods that contain damaged facts. We we are offering five popular ninety minute classes for only ten bucks through next Friday November twenty second. Call six five one six nine nine nine three four three eight to register or sign up online 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 needed to get out the door for another obligation and once you 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 that easier right now. They're popular balanced foods for balanced moods classes available online. So you can balance your time to this class. Shows you how to use real oh 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 conditional weight and wellness. But from your home and on your schedule and had a feel better with the balanced foods for balanced moods class and do it in your slippers and sweatpants dance sign up today go to weight and wellness dot Com and register in a snap. It's the online learning from nutritional weight and wellness. That helps you balance your time to go to weight and wellness DOT COM. What are you waiting for to come back to dishing up nutrition? The longer I practice just as a Dietitian the more I realize nutrition is about so much more than just weight loss today. One in eight women will experience variance breast cancer so even thin women might experience breast cancer. So it's not only the extra weight that's causing cancer. Many any other things heart disease autoimmune disorders mental health issues so as a society. It's time we give nutrition. It's due respect. Somehow we need to buy an eat quality foods that are necessary to maintain our good health. All in all we need to know more in demand. Toxic free food. Some people are so surprised when I mentioned toxins in food just casually What what are you talking about? I mean outside of work inside of work. Nobody's surprised but We invite you to take these classes with us and share our dishing up nutrition podcasts. We have a simple food plan. Eat real food inbalance. Education is a powerful change agent. Yeah I just love it when we have like these light bulbs go off you know in our last when we're doing our one on one counseling you know then like Oh really what. That's so interesting or that's all I have to do. Who is yeah exactly so getting back to our topic about headaches and Migraines Many of my clients are sensitive to M. MSG or monosodium glutamate so MSG is a flavor enhancer And it's commonly added to Chinese food Or Mark it's a in a lot of canned soups flavored chips or snacks. Fast Food and processed meat you know so many people for many people that MSG triggers rigors a headache or a migraine. It also makes many people hungry. Wow yeah so they WANNA eat more. You're you're sensitive to this chemical you need to be constantly kind of on the lookout because MSG even though. It's actually been ban. Dan here I think what nine hundred ninety eight maybe was it it was a longtime awhile ago but it's hidden And in many different into words so some of the words that are for MSG that I often see labels are sodium case in auto lies Yeast Yeast extract soy extract. Gourmet powder. Chinese AMIS seasoning. And then whenever those the word hydrolysed you need to say. Oh that's like MSG that acts all those things act like MSG in your body and can trigger that headaches so all of these and actually there's many other words in there that are used right as you were listing. Those off I was thinking about natural flavors natural flavors can't in not necessarily thoroughly but it can be just kind of cover up for all kinds of things that could include. MSG right right so we we have to be on the lookout. We tell tell all our clients who read those ingredients read the lately. I always tell my mom that. Stop Reading the advertising on the front of the package yeah flip it over and read the back right exactly. So how do I avoid getting exposed to MSG. It's really hard you really. We have to watch closely In I eat real food. Cook my own food. That's so important. I want to you know what ingredients are in my food so I make my own. I avoid processed foods or fast foods and if MSG is a flavor enhancer enhancer. Do I want to eat that food. That needs a chemical to make it taste better not really know and you just use you know salt and pepper and some herbs and other spices easy to do that so when you eat organic vegetables and fruit. Don't you find that it needs does not need a flavor enhancer. It's the same with one hundred percent grass fed meat that real food especially organic real food tastes so oh good on its own without any chemical flavour enhancers and I've noticed that I accidentally eating MSG in a restaurant. One one one note thing that happens to me as I have trouble sleeping. Oh Wow will affect me in the middle of the night where I've got my you know brains. A little revved served up and it was just like Oh there must be some MSG in the food aid in the restaurant tonight. Um 'cause we don't know what seasoning food eating out. Yeah definitely not. And they're. They're using a lot of packaged things in restaurants. They are now so we have to really be cautious when we're eating out especially if we're sensitive to some of those Chemicals that's right. My mom actually has heart. Palpitations Oh she eat Hainanese food and I've had her tell me before why I forgot to ask for no MSG has kinda get Haitian washed and so I'm always really really careful so another chemical that often sets off a migraine headache Is that those artificial sweeteners. You know and aspartame is one of those uh-huh though if you look on a grocery shelf grocery store shelves you're GonNa fine aspartame in so many of those low calorie diet et low fat you know and all those those you know no sugar foods. Yeah in fact. ASPARTAME is founded over six thousand and food products as well as diet soft drinks diet. Sports Drinks ICED tea. Fruit Drinks And it's also in gum. Yeah and breath mints yeah again. I am shocked sometimes. People don't don't know that right so so I remember drinking Kool aid. You know and little did I know there was a link to Migraines And those Those aspartame name sweetened Kool AIDS. I do know that Diet Soda. Macaws is an increase in blood. Sugar levels isn't that interesting people don't really realize either that's right and of course then what happens. We're going to have some weight gain going on there for many many people. So those Diet Soda Drinkers. If you're trying to lose weight really need to cut that habit out I had a client. Actually who stopped drinking king her three cans of Soda Day Joanne. Drop ten pounds in one month. That's really great success and just to put an exclamation point on the breath mints and the Gum that you talked about. I have so many people say well I never Diet Soda. Yeah so I'm not I'm not getting ASPARTAME. Yeah I don't do. Those artificial sweetener some flavor drops in in their water Some some people don't realize that has aspartame and then also the breath the gum in the breath mints Lewis are just not realizing yeah so we have after be really carefully do yeah. So how does aspartame cause Migraines ASPARTAME can elevate the levels of fennel rallying an aspiring acid in the brain so these compounds can reduce the production and release of some of the key neurotransmitters. Those brain chemicals Dopamine Norepinephrine Serotonin. These neurotransmitters are necessarily early. F- necessary for a well-functioning and pain-free brain so people that are deficient in dopamine often. Have a low pay intolerance dopamine norepinephrine. Help US focus. They give us energy and the desire to accomplish tasks and be productive. Have the neurotransmitter. Serotonin helps us feel calm. Happy and peaceful so our brain needs all three of these neurotransmitters to function. Well and ASPARTAME can interfere with the production of these brain chemicals or neurotransmitters so wait. We may end end up experiencing depression low mental energy lack of focus and Migraines so aspartame. ASPARTAME is also a chemical stressor on our adrenal glands and that's going to result in higher cortisol levels and when people have that elevated cortisol levels again they ended up gaining weight so cortisol is like That stress indicator right right so one near Cortisol level goes up your body's in some kind of UH stress that's right and we have had. I've had clients go in and have some of those hormone hormone levels tested including cortisol in our various Surprise very surprised to see those cortisol levels raising. Yeah they often come in and say well and then what's that about of course are gaining me. So it's all it's time for our another one another break so you are listening to dishing up nutrition. Our topic today has been the food connection to headaches and Migraines so if you're struggling with frequent headaches or migraines come on in to nutritional weight and wellness and get some help during our first appointment with you we spend two hours listening to you and asking questions questions to determine what your headache or Migraine triggers are and how we can help you. Shut those down and reduce use the frequency. Hopefully get rid of them. All together we look at the intestinal connection to those headaches or Migraines the sleep connection to headaches for Mike Raines. The blood sugar connection to headaches and Migraines and the food sensitivity to headaches and Migraines or maybe the stress connection into those headaches and Migraines I'm really proud to say that we have amazing. Success rate you know life is so much more enjoyable enjoyable when you are headache free hook on and and see one of us will help you and we'll be right back and welcome back into dishing up nutrition. There are many different topics or types of headaches and migraines and the treatment is different for every type I try and for every person so a one on one consultation is the best answer many health insurance companies cover nutritional nutritional therapy so I encourage you to check out your health insurance plan. If you have any questions call us and we'll be happy to investigate again that for you. Also I'd like to mention that next week. Join Kara and Leah as they discuss. How food can help nope? Add ADHD symptoms so we are talking about migraine headaches today. And I'd like to start off right after after break with an example of a client that I worked with about five years ago so I worked with a young man who came in a teen. He was only thirteen at the time which was kind of remarkable that a thirteen year old would come in but you know how how in trouble he. He was with migraines because he was missing. Twenty Days of school twenty days every ninety days a month so mike there the big problems with Migraines so in his family was on board really wanted to be helpful in that way too so I worked with him for about two and a half three years But he had he went from twenty migraines a month he was very serious about this program. I guess yes. He had even gotten behind in school with missing that much class time. He changed his food plan drastically. He eliminated gluten and dairy. He eliminated processed foods Put a halt on restaurant eating for a while Within a few months as migrants were gone. Oh my good. It was a very quick turnaround for him and then as I kept working with him and you know he'd it come in once in a while gradually afterwards but he would get an occasional headache. He knew he would always know exactly. Why Oh one was? When he was on vacation one was when he was you know went into a restaurant but he would always know why but It was very interesting and I saw his dad about a month ago. He came into the office office to pick up some supplies and it was interesting that he had he was still doing very well now. Eighteen in his senior year of high school but great very very well so that made it very motivated in had some amazing changes. Even you know his grades just picked up big time once he lost the migraines boy. We need that guy for testimonial Ya isn't. That isn't that great. Yeah it is great story. Joanna can help people like that exactly. So when I'm working with a client who is experiencing migraines I I suggest eliminating MSG eliminating aspartame. Also those gluten grains. Because I'm gluten sensitive. I WANNA dig into. Why Gluten can cause those migraines and I know if I ate a little bread from the bread basket when we're out to eat the next day my back or my knees are going to let me know that I eight an inflammatory food? Gluten may be a trigger for Migraines and some people in a recent study found. There's a link between migraines and hand the genetic gluten sensitivity called CEAC disease. So wow that's really interesting So gluten can also so affect the nervous system in people who are gluten sensitive so gluten is actually considered a neuro toxin that can cause nerve damage and Dan an inflammatory response in the body. So I think to myself if gluten is a neuro toxin for gluten sensitive people then it makes total sense dance that people with neuropathy M ASS or even in carpal tunnel should try to give up gluten altogether together to see if some of their symptoms. Don't subside right. So a few signs of a gluten sensitivity are having some of those irritable Bowel Syndrome also known as IBS erm or other types of gastrointestinal problems. It could just be diarrhea every every once in a while. I suppose or it could even be constipation. Even having joint pain or fatigue can be signs of gluten sensitivity tippety so I suggest eliminating gluten from your diet for at least three months and see how you feel and actually when people go gluten free some of them and you don't feel the full effects for a whole year you know but they do see some effects positive affects pretty pretty quickly but definitely bully because it takes nine months right out so if you have any questions about going gluten free you maybe you WanNa take one of our online classes. It's is called going gluten free the healthy way Registered Dietitian cassie witnessed Is An excellent teacher and she shows you how she. She manages to shop and Cook Gluten free for her to teens. Who Have Celia Disease CASSIE takes cooking Gluten free for her jeff children very seriously and she shares a some of her great ideas with you. All you have to do is go to weightandwellness dot com click on nutrition classes. And then scroll down to going gluten free the healthy way online yes and if you have recurring headaches it's best to work with the a dietician or nutritionist. Headaches are often related to a food sensitivity but not always sometimes it's an environmental mantle factor. Maybe it's your hair dye. Perhaps it's the chemicals used in the Nail Salon. I actually worked with a chemist who actually had to change jobs because every time she stepped into the lab to work at a Mike at work a migraine would strike. Wow that's pretty a lot of So there was something in her work environment that she had grown accustomed that just incidentally out to yeah and as a Dietitian. Hi Titian I work with many of my clients till we find the source of their migraines or headaches and rarely have we had to resort to a medication. Usually it can be done on without a medication. Or they're able to stop stop their medication. Yeah exactly so. The cause of frequent headaches can be as simple as being dehydrated said. Oh Yeah here is an interesting fat when the body is dehydrated. Guess what happens. The brain can actually a temporarily shrink APP. Because of those lack of fluids so dehydration can cause headaches additionally dehydration and can leave you with that brain fog That spacey feeling and some fatigue. Low blood pressure and an increased heart rate. So if you get a headache after heavy exercise like you were you know running a marathon or dancing the night away after of course you're going to have a few alcoholic drinks in there. I'm sure it's best for you to drink. Plane filtered water and add a healthy chemical free electrolyte electrolyte drink. I like The electrolyte drink that we have at the off US called a super plex revive electrolytes. It's just a powder form and you just add it to a little Glass of water and that will help you stay hydrated. That's a great idea. Or if you don't have any of that on hand just filtered water her just filtered water water water right. That's really helpful. So another common cause of headaches is lack of sleep Oh of course ever woken up in the morning with a poor night's sleep and had kind of a low grade headed can be just that that's the cause insomnia can be prompted by teeth grinding or snoring sleep apnea. These common. Problems can trigger a migraine or a headache and nutritional weight and wellness. We recommend getting at least seven and a half to eight hours of sleep most nights. So if you're a six hour a night person or less it it is time to get some help with either your sleep hygiene or your nutrition to increase your sleep time before you experience. A chronic health problem Lack of sleep increases your risk of dementia and Alzheimer's. Yeah I always tell my clients What is Margaret Thatcher? Watcher and Reagan Ronald Reagan. They used to brag about how little leap they needed into function. I think it was four hours or something. And what did they both end up with both of them. Both of them have Alzheimer's or had Alzheimer's and dementia interesting so what a great correlation yeah. We'll go unfortunate though very unfortunate absolutely so. I don't think people should be bragging about. Oh I only need four hours asleep. Oh no having. Chronic headaches is very very common in our society today however with some nutritional and lifestyle adjustments are nutritional weight and wellness Dietitians and nutritionists can usually help you become a a headache and migraine free. So I really want you to call us. Give us a buzz at six. Five one six nine nine three four three create and set up an appointment. So you don't have to suffer anymore. We will really help you for listening. Today everyone our goal at nutritional weight and wellness has to help each and every person experience better health through eating real food. It's simple yet. Powerful message eating real food is life changing. Thank you again for listening and have a wonderful day. Thanks for listening to dishing. Shing up nutrition. If you enjoy this podcast please share your favorite episodes with a friend or leave a review on itunes stitcher or Iheartradio the content and opinions expressed are those of the hosts or presenters they are not intended to diagnose treat cure or prevent disease products. Statements have not been evaluated by the F._D._A..

headaches Migraines headache United States Joanne rideout gluten sensitivity registered Dietitian cortisol Cook Gluten Cancer food sensitivity dopamine Europe reese Caroline Hudson
Barcelona's Failure to Replace Neymar

ESPN FC

00:00 sec | 8 months ago

Barcelona's Failure to Replace Neymar

"Welcome into latest addition of. Espn Down Thomas Joan here in the studio today by shock his an alley. Miranda we also welcome to the program Frank Leboeuf and Gab Mar County will stop by updating your regarding the corona virus. Now it's affecting around the world were confirmed today. Fifteen aces amongst the team including a number of players. Meanwhile the Premier League set to meet on Thursday discussed. The Seasons Future League on did that today and play is suspended in France until April the fifteenth at the earliest Franco on his start. With you April the fifteenth. Is that realistic or optimistic? Well I really think done. It's it's optimistic. I talked with afternoon in France with Natalie Butler to our president of the French league and she said fifteen affair pro because the government said that we had to stay in confinement in quarantine for for fifteen days then after the. We love if everything goes right. And if the coronavirus decrees will will have to give the time to the to the athletes to go back to fitness like for fifteen days and then they were going to start again. I doubt that the virus will decrease within fifteen days that I think we need more times. Some people are thinking about six weeks. Let's take four weeks and so I guess we won't start before beginning of May or maybe the worst may be awfully the worst mid-may so the the question is is going to be what's going to happen. After the contract of the player was at the end of June so they will have to extend that if they want to finish the competition and of course not many lanes still continuing at the moment The Super League very much parking the trend transport as it stands Top of the table but McKay has is had enough. He said there's more to life than football. I do not feel comfortable and don't want to play football in the situation. Everyone should be home with their families and loved ones in this criticism critical time. He plays the Trabzonspor Gab. It seems surely only a matter of days that Turkey can continue this because look I mean you can play football without fans and that's what they've been doing in Turkey but you can't play football without players and I think what we've seen. Wayne Rooney said is very very eloquently Once players start getting infected or start fearing the might be infected. Then you have to shut everything down right. That's what it took for the primarily to finally take action Michaela announcing that he had tested positive. Where at a time when we know we saw just today we had fifty members of staff at six three players. We've had a whole bunch of guys at Valencia Spain. But if you don't test people you don't know who's infected and I think a lot of people Turkey haven't been tested so a lot of players are genuinely worried about their wellbeing. Of course yes. That was confirmed. The euro's postponed reaction to that on the latest edition of the Gab and Gills podcast. Show download it. The future Emmerick von very much front and center all transit all the moment of course Dates throughout the day. He showed a over on the website about the. It's a boss Celona good enough. Look I think a woman is a tremendous player? But if you're going to sit alone and you're moving away from Luis Suarez because he's getting older. If your idea is to get younger then get really young. Then then think about the future. Don't don't think about the short term fix because I'm an would be Joe's that and that's not even getting into the fact that when you're thinking about the playing style of a guy that needs space and the needs That ability to try to get in behind an attack those places with his speed well. That's not what Barcelona dose another team. That is directed an over the top thirteen that likes to play the little dinky balls in front of the defenders and and try to combine words. You wait tours goals so it doesn't quite match the style and I just think that s a philosophy Fulbright celona indeed. You're trying to get younger if that's your decision didn't truly do that. And think about the future and how you structure yourself for post messy years because those that's happening sure whether they like it or not that's happening and they have to start preparing for that is not the answer. Long-term trying do you agree? Yeah I do agree I. I'm very fond of PM. Rica and can you imagine I play with his father in level because we go but I wasn't even born so can you imagine Yeah I think he is a fantastic and graceful player but When you talk about bustle and you talk about top. Top Notch player where. Pm Rick is a is a star is a fantastic player captain. Sometimes of a governor's is not what you expect he's not. Mvp is not even or land move. Any is surprising needs confirmation but they know the players that we talk every day. We can we make something fantastic we can. We cut and Pierre Emmerick is not from the level is not that far but I think he's not there so it will be a surprise for me his not this exception. What woman and off snow yet when he was making that. Move from the Bundesliga. The big concert. But they had that. Douse what about him? In particular made them not pull the trigger? I think there was a sense to thrived in a team. Like Borussia Dortmund given the way that they played. I think there was a sense that you know. He was very much a front to gold type players as Ali said before you know he's somebody who really benefits when he space in front of them and as long as key. Catanha's the manager. That's not GonNa Happen at Barcelona and also it was a lot of money and this is still a lot of money and I think you know we we get we get desensitized to how much eighty or a hundred million or one hundred fifty million really. Is I think the reality is. He's at Arsenal is contracts winding down. He's trying to leverage what he can to either get a better deal. That looks a lot like his current deal where he makes a ton of money or see if somebody else somebody else will bite but so Boyce said. I don't think he's a natural fit at Barcelona in any way shape or form unless you you think about maybe playing him in the wing but then you have issue and that's not why you'd be buying him but coming into his final year. The contract fifty five million euro for a plan that wherever he's being is giving you goals. Is it not tempting? Bossa chapter because of the price on nothing else. This'll be made a lot about Boston as transfer targets and how much they cost and where the bus or in the house. He has fun for them at fifteen million emitted desensitize. That's a that's a good deal of Boscell but I make this unanimous as incredible talent as many young is he's not a basu fantastic at at Borussia Dortmund maybe even better. Ottosson who played to that very style that he brings. I think the challenge with Obama. Young is because that style show one dimensional. You have to be able to just a whole lot more when you're when you're playing in Barcelona. If three years ago I told you you had a choice between Obama. Young and Grease Mun. I think everybody would choose agreement undergo. He struggled yeah. They added to the list of the players that have struggled who've made that move to Barcelona including of course Katina great for Liverpool pretty much anonymous. Vasa he's been linked to a move to your old same Frank Chelsea. Do they need to continue? Well I don't think so. I mean with all due respect because you talk we talk about fantastic players but again we want to talk about the worldwide player. Continual is being good with Liverpool as been so far pool with Barcelona and Munich. I will have lots of question marks. You know seeing him coming to Chelsea to bring what we have young players very talented. Who are very promising. We have a good midfield players so we cheech Joe. Gino Jorgen is the game. I don't know where it would be so I would be the chairman I would be. Even the coach will be very detaining to pick him up transfers money. You just remind you spend hundred forty five million euro on this planet. He's under delivered so much could he rejuvenate things channels. I listen it's possible to give them these successes in English. One two so and again listen continues incredible talent but struggled ever since he left Liverpool. Maybe English football just shoot ship but that kind of money. I'm willing to take that chance and like Franck says I I see an appreciate what Lampert and Chas. You're trying to do with the youth and how they're trying to progress on their style and the big question becomes I don't see a natural fit for continue and that's one thing when you have an incredible talent you can get him on the cheap and you figure things out but when you he's GonNa cost the kind of money that quite possibly flip cartoon your will. That's not you don't spend that kind of money on taking a chance that you some hope for timid from what we have seen from. Katina lately. How is he a significant improvement? To say William. Who's WHO's right there. So if you WANNA look at the impact continue may have in your team. Just look at what willing is doing right now and is that good enough. Is that what you're looking for? Is that GonNa Improve Your team significantly. I don't think so gab. Mason Mount Christian Pulisic Caroline Hudson or Joy Hakim Zayeck Chelsea next season already. Going to have a whole bunch of players who can who can fill. Oh can do some of what? Coutinho does maybe not as well but certainly on a much cheaper basis. And they're all younger and they'll have more of an upset. And that's before we even get into William and Pedro's contracts are expiring but who knows may yet stick around. I think Chelsea is priorities are going to be bringing in a center. Forward who can provide some alternative to Abraham and possibly a central defender or left or back? It's not coaching. Yo You have to disassemble your squad to to find a spot for him in the eleven got bags. The point I was talking about earlier. Faster have done pretty impressive to things up so badly in the transplant market. Since name are left we mentioned hundred. Forty five million for casino hundred. Five Dan Ballet Grease one hundred twenty million. I'll come as well. Whatever raised on for forty one million pretty impressive Malcolm scored at the weekend. Senate leaders burden but Yeah I mean I think the only positives you're thinking in the last couple of years. Our tour you know had a great first season second season bit more and I think the long lay I I like but I think the list pretty much ends there and I think that has to be. That has to be a concern. You're back to the days of Charissa Chagrin ski almost now. That's another attack it so this conversation is the Hideo Barcelona Martinez. I like him. I think he's another player that perhaps needs a little bit of space to play into a bit of a runner and takes himself out of the central position. We've seen from him at Inter. Is that him. And the relationship with Lukashenko has worked. Because there's a lot of work being done by. Eighteen is in and around new cut. So there's a lot of mobility do a better Martinez. There's good understanding between him and messy. I think this works. I don't know if this is the complete fool answer for some but if I'm taking me to Tina's NPR NRA Ramayana as to WHO's a better fit for how would take that. Is this possible game. I think there's a clause in place or if not that a gentleman's agreement roundabout one hundred hundred and twenty million euros. Enjoy GonNA do everything they can to keep him but I think he made a great point about the sort of player that is if you look at where he is in his development in terms of being a runner in terms of working hard in terms of really being dynamic and intense and unselfish. He is a lot like what Luis Suarez was when he was younger when he was at. I xe when he was twenty two twenty three years old and I think in that sense he would be very good. Fit is understanding with with messy. Seems to be a very good as well. He's obviously a player who seems to be on his way up rather than on his way down. Meanwhile our old friend Gareth Bale Apparently Frank O. Ramle traded looking to get rid of him for free. It's glow inside the problem with this scenario isn't it is a massive wages. The Welshman is on do you think he's completely done as a high level foot boa is a high level. He proved that you can do fantastically well. Maybe a lack of consistency. Because maybe he didn't just pretty well to the Real Madrid lifestyle so maybe the way they play but it is a tremendous player is a fantastic player and I think it will find any club especially if he's free to go and I'm sure especially if maybe king goes goes to someone another club. Maybe we'll love to come to get him back so we'll see if we can find many clubs in England countries maybe maybe maybe Berry says Yemen like him but I still. I still think that he can. He can serve a club very well. Frank the same relationship with these agents shack. He's done the name though. He's think he's a good player. But at this point he's no longer elite. He's not at that level. Because I have to say we just haven't seen an awful thing where has it been and if indeed Gareth? Bale cynically thought that Gareth Bale could help and win games consistently even if they have their differences he would be on the field instead. He is in purgatory somewhere. Forgotten left for dead. And just say well all right Gary. We'd rather you go to the golf course and play golf rather than actually score goals for us because to be quite honest with you is simply not going to work. That's a very strong statement to make from a manager that we see week in week out in in which he makes a decision says you know what I'll pick anybody else. Anybody else instead of Youtube. Why everyone is very much on masonry on the pine. No I think that's fair type. Would you move for less money? If it meant you could play football. I would have as far as Bego if he's allowed to go free. Maybe some structure that he likes Tim's of intimately finances. He's GonNa so much money right now. Go anywhere right on. Mcevers know that you don't have if you don't have to be any kind of transfer fee. Maybe you can somehow meek in them if the magic director of football which you as a managing director of football club make the money work for. Gareth Peyot who we've seen the numbers and I'll tell you why I think based on an incredible talent. I still think he's in the elite level for Bala Stale trouble is. He's an elite level for baller for ten or fifteen games this season and in today's world but that's not really well. I'm just shaved once. He's only part time. That's what he's giving you. Elite level performance. The trouble is he's not shy and that's that's what I am saying. He's not on department even when he's on the Dane elite level. He can I think he can. He can be ready. Ready finally gets himself on gets a run of games. And we'RE NOT GOING TO HAPPEN. But that's that's exactly what I am saying. Is that talent? He's just not on the pitch enough to justify the my. That's what I'm saying you'll agree me. Frankly shaking your head at me. Frankly I want to say is the guy is is for like two or three years in confrontation with the coach. Show with club. So of course it's on the give a hundred percent because is he's fighting with the club he doesn't want to play anymore for that. It doesn't feel something that he likes and two seasons ago then if he didn't like things yes but of course. There is the money problem but now does he's going to be free to go. I'm sure as chuck has said that he's going to find a deal. Where's going to get that money and he's going to a club? Let's get a cab cab but they were ready to gift. Wrap him and give him away last summer okay. Nobody was interested because of the wages. Can you work something out or you give him more years and makes more money over the length of the contract but last per season shore and last summer they? Everybody tried to do that. But the guy wasn't interested the people were keeping him out of the around Madrid side. Right now. Are Mr Average Lucas Vasquez? Venise disappeared for two months at a time or earlier this season and it was like a teenager. Rodrigo I think is about eleven years old the people who are keeping him out of the Real Madrid team. Oh sorry and even hazard who who who's been injured the whole time. This is the reality of his situation and rightly or wrongly. He has now developed a rep with his unwillingness to move. I can't see anybody really biting on it. People are believing this stuff. It's not any what frank just said that. Well it's normal that he's not giving one hundred percent because he's he's running around with the manager. Well I think a lot of people. That's not normal. You're still paid to be professional. I actually think he may be trying to give one hundred percent. He just can't because he's permanently injured and his head's not in it and that's why he's not getting on the pitch and I'm not even sure the guy wants to go. It's easy for Real Madrid to say here. Why don't you leave? He's GonNa say fine me up my mom my my the remainder contract you willing to do that. No so I'M GONNA go park my butt right here and stick around here in Frank. Last word twenty seconds yes. I'd never said he was normal. I said it was. It is what it is. I think even stupid to to go and being going face to face with a coach and I'm not saying that I'm GonNa. I'm not gonNA play going to give any person to because I don't like the way you want me to play over and over like Madrid. Whatever it is. I think he's stupid. I've been converted to that. I am I left the club because I didn't like the way we're playing it was Chelsea was running and they don't want to say but it is what it is and we're talking about. Is it possible for bail to find another club and to find? The club can fit the way he wants to play an club. We can be ready to pay what he wants to be less. It's possible this is just what I'm saying. Either way rule missing football obviously really good either on the website Chris Jones taking us through a hound. This is made as love the sport more somehow. These shorter check it out over on the website. Big OSCO from Gabbay from the website talking about the challenges that you face over the next few months Gaffer maybe people who don't have time to read it. Can you give us a ninety seconds synopsis? Well basically UEFA have said the postponing the euro will cost them about three hundred million euros roundabout three hundred thirty million dollars on top of that. They're also gonNA take a hit because most likely the Champions League this season we'll we'll we'll be reduced somehow show me. We actually play the Europa League of course as well. I think part of the point to get across here is that this isn't just UEFA as money. Eighty five percent of UFO's revenues go back to football clubs to federations via solidarity payments And so this is going to affect the whole food chain and this will probably be replicated I think in leagues up and Down Europe. A lot of people a lot of clubs in football basically operate on almost like a week to week thing especially in the lower leagues they operate very close to the line or even above the line and And a couple of weeks without football without gate receipts creates major major problems for them in terms of cash flow. We're seeing clubs. Lay people off putting people under pressure and and I think part of the idea now is fee for UEFA. The domestic leagues have to come together. There has to be some give or take some flexibility. Everybody's got it is going to be hit. And they need to figure out how to spread the pain around and that's going to be the biggest challenge. The second biggest challenge is putting mechanisms in place. So that clubs aren't in such a precarious position. So that anything like this happens again. We're not going to see clubs going under more action. The decision to postpone it. Euro twenty took over on our youtube channel. P. Shorts had check it out a lot of football community of course coming together to help those affected by the Corona Virus Roman Abramovich it has offered Stanford Bridges Hotel to an medical staff of course are working extremely hard at the moment. The German national team donated two point five million years. Help talk with the virus that Ibrahimovic fundraiser to help fight the virus in his made one hundred thousand euros donation. That's just the tip of the iceberg everywhere. You look at the moment. A lot of the people within the community coming together we love has maintained around the toilet paper challenged Jamie Carragher. Why am I here? You're done the I'm seeing you on social media do not yet done record. Who could do more of the two of you? But I try to tighten. Its sixty one. Sixty one just made that number up welcome. In addition the extra time and ECLECTIC mix of tweets. They Franken Gaba with us for the first. One is shock yeah. Dan should apologize. You disrespected you in previous F C. Show why it's pretty much a daily occurrence turned. Didn't you disrespect meal these suggestions? What now it's just this left open for us to find out. When was the last time you were in check? It feels like you've taken. I have no idea. What did he do? I think most people wouldn't it every day just like a Sunday? Okay Press Premier League side ever my vote Man United Treble winning saga with GAC CABS. Probably got the best memory of one of us. That was certainly the most successful side. I think I'm blanking now. It was it was the united side from a season later or a season. Before you know it would have been well would have been a season later I think that team was even better. So the ninety nine two thousand season obviously didn't win as much. But that team certainly certainly stood out. But if you're talking about the best side and the primarily era probably for my money look to city livable. In the last two years Frank Chelsea two thousands. Nah I don't think so. I think the Chelsea at some very good years but I I would go with last year with Liverpool where they were absolutely fantastic so I loved it. Yeah and this year because they're going to win very easily. The last name Frank mentioned the league ever not win the title this year and you would be very happy. I played against the one thousand nine hundred ninety hundred ninety nine Team absolutely fantastic. They were very young but because I was being against them because everybody was hating Manchester. United AECOM named them as sent out. Who I thought was the most impressive frank when you went toe to toe with them impressing the most the player for me. The most graceful player that ever played against Premier League. Was Steve McManaman right. We look I'm saying grateful grace to play off for the Criminal League. Of course I might just eighteen. Non Non mce Jimmy on Ref- awesome over non shocker rather save penalty from Front Holly Moreno Ali. Moreno's yeah because Hollywood more free scored right. Yes quietly vote on the Roy. Wrong Frank is Veron better than you already. Ooh Hard to compare our. We don't have the same type of football. A fantastic player. Anyone so many things that I would say yes. He's better than me because he won more trophies. That would be the other to judge defy the good career comparing to him but told me he had a fantastic car. Yes the carrier yes fantasies trophies. In his in his room is a layer is a better you. Better at than hanes acting on what pocketing saw acting acting. I yes I for sure I think scoring goals mobile than him. long range I think he's better than him. I think he's a better defended than I was the head or he's better but he doesn't. He doesn't shoot free kicks and penalties and said you know it would be hard to stop. Mike. It was hard to somebody who is the most graceful primarily clavell timeout Etienne Real. Dennis Bergkamp Steve Steve Boy. That's a tough choice. I WANNA go out with Burke Campania because there is a certain level of athleticism. Tyrian read that gliding. He was grateful then. He's very relied on being that graceful player in order to get around people group fruitful. Dennis Buca No of course Frank Burke Dennis Burke more graceful of Jerry. Most but the best of the Best Mano. Hey we got to get to the nitty gritty. Big Question kind of routine disgust has for his hair. It looks amazing. I was the tricalm. The secret is. I go see my Armenian Barber. Yes all right to WHO Who lived in Armenian but grew up in Lebanon now lives in London. Oh He's got family everywhere in the world from La to Tokyo. To Athens loves talking about it. He has no hair right now. Which may or may not be a good indication for barber but he takes good care of me and just about that. How much you pay for. Haircut of interest usually usually twenty pounds raw impressive cab a Lotta good conversation sometimes. Make me a cup of of Lebanese tea or Lebanon's Coffee Jira even better than an experience. Bob Frank someone's angry at you. Owe Virgil van. Dyke battling vintage. Do you really think vandyck survived. Elisa Suarez drug stores and Robin Van. Persie in their prime. Well I thought we were in a democracy and we were able to think what we WANNA thank. Thank you sir. If you think that is better than but for you I don't care you know I think is better than nothing else they can do for you. Thank you very much. The principles of the march graceful shocking. Which Champions League finding with your favorite in this decade up and we haven't had two chapters of this decade looking back at the last. Sally shows you what was the best best. Best Team Footballer City last ten years I think Many easy. I remember that to be rude. You just reminded us that the teens apologize for be rude. Just just united apologized for being rude again. I want us to say I'm not talking to your until three one room. Apologize for a long arm. I gotTa Tell You you look at how to maintain gaps favorite pastor for Frank. How did you become so French talking talking what you're saying? So how did you become so French me the Oh? I don't know I don't know. Just be polite. Yes yeah just be polite critical and just say that Steve McManaman is heading. That's it we have to be stub on. You have to be my question. Why does your parents pick the name for you? That they did was any of you named it on Of someone famous. I saw cat what my parents never told me why they came up with my name for a long time and was unaware of other people certainly other people at my full. Italian name apart from a World War. Two poet named the new really. The only ones. I don't think there's anything to do with him. I really have no clue frank You know that might naming France is written with F. Aw An CK. Miami's if I in Kyiv because I'M GONNA sing into you. Okay and now. The end is near face. I did you not on the mass singer. I did yeah I did. And that was freaking good old cary account because China's challenge. You go with a couple lines then needs to be some sneezing rates. I'm Daniel Bible Daniel in the lion's den final flow you continuously everyday very APP handroll Alejandro. I'm more on my full name. Hundred I have no idea why one hundred about at some point. I was going to be audio because of my grandfather's name right. I think my mom decided against that. And so then I use gregory for my youngest son and he's favorites on. Yeah right now you see on the all. We've all been waiting for this building onto this You'll real name these. Neil you go via shocking might is. It will come from My mother always wanted to name her. First Butcher Neil and my first name but my father felt we needed an African name to reflect our heritage shocker at. He's always called me Shaka. Well they shocker from and does have a meaning like what is it coming from Zulu African Kings County great question. Thank you very much. Good stuff is it. We are done where we pack Tamara. Great thank you so much field questions that you continue to send maybe more on Steve McManaman much appreciate very grateful. Not Stop Complaining about the music. Franken says it's a democracy director. Likes it that's it.

football Bob Frank Barcelona Frank Chelsea Luis Suarez Steve McManaman France Liverpool cheech Joe Chelsea Gareth Bale Youtube Turkey Espn Frank Leboeuf Holly Moreno Ali Champions League Wayne Rooney Franken Gaba
Fighting Holiday Depression with Food

Dishing Up Nutrition

00:00 sec | 11 months ago

Fighting Holiday Depression with Food

"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 tuned for practical real life solutions for healthier living through real booed nutrition. Slow down fast. You got to make no mom last just given down to dishing up nutrition this morning since the holiday season is just upon us we we have title this show fighting holiday depression with food. This is a very important topic for any time of the year but particularly during the holiday season season. So we want to help you understand how you can use food and nutrition to beat your holiday depression and winter. Blues we will share. There's some fundamental nutrition information that can you can use to either avoid getting depression or use it to relieve symptoms of depression or the winter blues. I wonder how many of our listeners know that their food choices and die it not only affects their physical appearance their energy their intellect intellectual and creative abilities but also their food choices and diet affect their mental health and their feeling of well-being. Today we will share how your food choices affect how well you handle that extra stress. The holiday season brings and we will also share. Why why your brain needs adequate levels of vitamin D to avoid the winter? Blues and what an adequate amount of vitamin D is so you can really understand understand what you need. We will also share the nutritional secret of how to eat to make your brain chemicals especially the neurotransmitters acetylcholine dopamine and Serotonin which are all essential for this time of year. And if you're deficient in Acetylcholine title colleen you will lack the ability to stay focused to concentrate or remember what you need to get done. You will meet friends at parties that you haven't seen since last year. Maybe you just won't remember your name at that moment. It will be a senior moment and even if you're decades away. Hey from being a senior citizen that can still happen to you. If you are deficient in dopamine you will not have the get up and go to enjoy the holidays everything will just be too overwhelming for you so you will be saying to yourself. I'm so tired I just can't shop any longer I'm totally overwhelmed with the thought of wrapping all these gifts. And how will they possibly get the gifts that I need to mail all boxed up and delivered so they they can arrive on time for Christmas. My name is Joanne right out. I'm a registered Dietitian and after working for the past thirty years with clients. I really see the benefits of eating real food and avoiding processed foods for everyone's physical and mental health. Not just for the holidays but all year round. If you're feeling worried or anxious about getting through the holidays stay tuned because you may find the answer to help you. In this holiday show registered Dietitian Caroline. Hudson is joining us today to share her wisdom about what to eat to avoid the holiday. Depression who good morning. Good Morning. Earning Joanna Good morning to all of our listeners. You know it's really interesting to realize that nutrition is really a very young science. In fact I looked ended up the very first. Vitamin was isolated. Less than a hundred years. Ago Joanne. Wow that's amazing so it really is a very young Science Ryan so of course a nitel bike lines this all the time. We don't know everything and that's why things keep seem like they're changing all the time right. 'cause yeah finding out new information. Of course that's what science is all about so after many decades it's finally nutrition sciences finally starting to gain some respect in the medical world and I believe the medical community is just beginning to appreciate that we must begin putting the emphasis on prevention the prevention of depression the prevention of anxiety and memory loss rather than just using medications as has the treatment for mental health. I really believe we need to start. Educating guess what. Our first graders really should be doing this at first grade. Yes on what foods should they be eating for good brain function. Because I don't think people think about that at all. No they don't associate food with their brain function and And why they need to avoid or limit some of those processed foods the candy and the other Treats that are full of sugar and bad fats if we are going to turn this mental health crisis around our children really need to know how to feed their brain seriously as a Dietitian Anna mother. I believe kids need to learn to eat sufficient natural fats. No no more fat free or low fat dairy products low fat anything really and they need to learn how to limit their sugar consumption. Now Joanne. Joann let's get into some of that good brain chemistry. Yes our food choices. Determine how well our brain cells will function so because our our brain needs essential nutrients to function well additionally the other things that negatively affect our lives such as stress US skipping meals process food food additives. I'll throw alcohol in there too. Oh yeah that's rampant at the holiday time uh-huh but even air pollution water pollution. All those negatives do not support good brain health or good mental health. Well our brain is made up of ten billion nerve cells. Yes you heard me right. Fan Billion nerve cells else and they're all supported by the foods that we eat so pondered this every emotion. You feel every thought you think. Ask every decision. You make are dependent on how well your brain functions and the nutrients or lack of nutrients that have Fed your brain so remember ten billion nerve cells. We need them all firing. Wow at the right time right. We do so we have to feed our brain so yeah that's very true and if you've been feeding your brain poorly and then experience some psychological or emotional stress. Your brain tends to overact with anxiety or depression so it was not the stressful event that caused the depression or anxiety reaction action it was the result of a poorly nourished brain. Yes that's pretty amazing. It was the result of a poorly nourished brain right not the stress event. That you that kind of tipped you over the edge. Yeah you know and we're not immune to this either just because we're nutritionists Dietitians. You know we get caught in our daily living and I yesterday I was Kinda thinking. Oh my gosh because this is round the corner I I haven't done that and then I thought oh I must need some food. I got caught in traffic. I had the same experience I got caught in traffic doc and it was just I needed to eat but I was always grabbing something out of my lunch bag but it was just not enough. Yeah I was in a long line at a store store. Can't get it quick enough exactly so our energy and our drive. Our ambition and our mental ability are all dependent bent on US feeding our brain correctly. So the food you eat can increase or decrease your energy or your drive or or your ambition or your mental ability even your moods and your anxiety and depression as well if you're struggling with one or more of these. Think about what what you are eating. Have you ever thought about that connection between your food habits and any of the things I just mentioned it nutritional weight and wellness as Dietitians nutritionists. We understand that everyone has challenges and setbacks in life and it is the health of our neuro transmitters Don smithers that affect our ability to cope and keep going even when we are stressed. That's right and the way to avoid holiday. Depression or depression at any time is to maintain healthy brain chemicals or those neurotransmitters. So what do you need to eat to maintain those healthy neurotransmitters. The best food source for producing all of your neurotransmitters is animal all protein. When you drink a protein drink eat a piece of chicken or a couple of scrambled eggs for breakfast? You're providing the building blocks for having having healthy neurotransmitters. Often we grab cereal because it's fast or breakfast bars. Muffins or BAGELS. They do not provide provide the protein To make building brock blocks for neurotransmitter production. Sell it. We're almost time for break here. So so when we come back we'll be talking about The biochemical process Behind all of that. So you're listening to dishing up nutrition and and we are discussing fighting holiday depression with food. It is so important to keep your brain hydrated because even the slightest dehydration increases your cortisol levels. which are your stress hormones and over time that can damage your brain during this holiday season season? Measure out at least who courts of filtered water daily and drink it throughout your day however if if you take Dia rettig medication or drink soda coffee. We suggest that you should be adding at at least one or maybe who glasses of water each day and we will be right back. Welcome back to dishing up nutrition and how does a deficiency Vitamin D affect your brain health research featured in the Journal of neurology links low vitamin D levels to a higher risk of developing dementia and Alzheimer's disease. The risk is a hundred and twenty two percent higher wild. That's amazing is and a study published in the British Journal of Psychiatry. Psychiatry reports Forza inadequate levels of vitamin D will double the chances of depression. That is really amazing. Yeah I don't know You know if we talked talked later in the script and you know you know when we were talking this morning If we mentioned what we usually suggests for Vitamin D. Ah We we tell our clients all the time That they should be getting their vitamin D levels checked every year especially those of us live in Minnesota all year round. Hey I'm not. I'm not getting any vitamin D so you know we're going to talk a little bit more about that. A little later in the script about exactly actly. How much we recommend so when just before we were going to break? We're talking about that neuro transmitter production. So there's actually a biochemical process process that occurs. When you eat animal protein the chicken beef pork or way protein powder is broken down or digested adjusted into its parts amino acids in our small intestinal track and then these amino acids are the key? Nutrient you need to produce produce a variety of healthy transmitter neurotransmitters. Yeah and we're going to dig into the science a little bit more so as this piece of meet breaks down and forms amino acid. Perhaps tyrosine are our body uses to support our thyroid function. Shen and produce the neurotransmitter dopamine so dopamine is crucial for us to experience pleasure and a sense of wellbeing being so it is the exact opposite of depression we wanna be making lots of dough Yang and again. We're doing this in our got right interspersed contested. Oh protein yeah so another neurotransmitter that is made from animal. Protein is acetylcholine which is essential for that verbal recall and memory. So try telling someone your thoughts and feelings. When you are low in your Gerald transmitters smithers you're gonNA find yourself stumbling over words or searching for the right word and that's going to be really frustrating It's GonNa frustrate you as well as the the other person that's right and so now you have an understanding of how your brain makes your neurotransmitters and why they are so good for mental health breath and shortly are we are going to suggest foods you can eat to support brain function. These food ideas will give your positive thoughts and and help you avoid holiday depression or those winter blues so but before we talk about how to eat to support your brain health we you have to mention what sugar does. We're always talking about. Sugar aren't we asked. Yes so neuro. Transmitters are the chemicals. Does that go across the synapse. So and that synapse is that little space. Between each one of the cells and each neurotransmitter Smith goes from one cell to the other it leaves one cell and then goes into the next receptor so receptors are like picture it like little doors that open up and allow that neurotransmitter into each cell. And what happens when you eat. A lot of sugar blocks these receptor doors by putting a coating over them and then then that message. Sage is unable to get into the cell so the door. Basically closes can't open for example. If dopamine is unable to get into the sal into your cells you're gonNA feel tired and depressed that's right and so how do you eat to avoid holiday depression. An or how do you eat to respond positively to the opportunity. That comes knocking on your door. Asking you to come out and play instead of covering your head with a pillow Mersa staying up all night binge watching your favorite new TV show okay. Let's talk about how to eat to avoid or manage depression or memory problems so for brain chemistry and neurotransmitter support and production. I have of clients start with a balanced breakfast Mama's right it is really important to eat some type of protein for your brain like eggs or Turkey sausage or steak Leftover pork roast or even a protein shake made with way protein eighteen and some yogurt. So you have to have some of that Protein to get those neurotransmitters start at right. That's right and right along with the protein gene the next food that is crucial for good brain. Health is a serving of beneficial fat. The brain basically consists of fat and water order so to combat depression. We recommend about a tablespoon of healthy fat such as butter coconut oil olive oil ghee which is clarified butter avocados olives nuts Almond butter peanut butter other nut butters heavy cream and cream cheese. So there's lots of great options for those healthy fats. Yeah and that tablespoon that is a tablespoon and every time you eat exact and a lot of our clients are shocked when we tell them that. But if you think about our brain is a lot of fat right uh-huh so we've gotta have good healthy fats. So and remember sugar blocks those sal receptors. So those doors get closed so you need to maybe avoid that cereal or muffins or those high sugar flavored coffee drinks or donuts or bagels cereal bars and we recommend you know going to the Plain Yogurt that flavored yogurt and Granola. That's that's another high high sugar food so in place of those Processed high sugar foods rather eat some vegetables to supply vitamins and antioxidants accidents. And like this morning I had a couple of sliced tomatoes mine too hard boiled eggs a little bit of Mayo. Good healthy male made with avacado oil and I had a piece of of a half a slice of big good dark pumpernickel toast. It was Yummy. Yeah that's good so if you're at a holiday party how do you avoid those special Christmas cookies. Oh boy yeah. Those are hard the reason they they taste so good is because they're high in sugar. One example I always think about is those rocky road bars made with chocolate peanut butter marshmallows marshmallows and peanuts so again. Those are high in sugar. If we're thinking about our mental health and our memory issues we need to go to holiday functions with this mindset. I will only choose nuts olives raw vegetables with with some dip. Maybe a nice salmon and cream cheese spread and perhaps one or two meatballs. I will choose mineral water. Rather there's an wine or hard alcohol. These foods and beverages that are good for my brain health so keep in mind. That goal is to avoid holiday holiday depression and feel good the entire holiday season. Not just feeling happier from an a sugar or an alcohol rut rush. And we know that's short-lived very short list and ends up backfiring and turns into increase the PRUSSIAN yeah. I don't think that we can Stress that whole alcohol thing enough especially during the holiday season because every single party you go to. It seems like there is alcohol so really really limiting. That is going to be quite helpful so I see that we are ready to almost ready to go to break. You are listening to dishing up nutrition attrition. If you have a teen I think you should know the rate of depression. In the ages of fifteen to forty four is increasing at an alarming rate. You know and as has parents we know that what our teens are. Eating or drinking is not healthy. So I recommend having your teen meet with a weight and wellness Dietitian or nutrition call Six five one six nine nine three four three eight and set up a time for your team. Have you ever tried one of those deprivation diets that make thinner for awhile but looking haggard and sad. I'm here with anesthesia. Who has the reverse going like that radiance of good health anesthesia? You credit the nutritional counseling you've got at nutritional weight and wellness. Yeah I met with Joanna about three years ago she definitely helped me lose A good twenty pounds but in addition to that I stopped drinking energy drinks and as a result they no longer battle with restless leg and I sleep through the night. How else other than your weight have the changes that you made impacted your health? I focused better. I sleep through the night. I can remember people's names and what about the food you're eating now. I get to eat. Eat all the protein fruits and veggies. I shop at the grocery store like everybody else sang. Can you eat out with your friends I do. I might add it meal a little bit but I'm still out at the bars and restaurants with all my friends and family could nutritional weight and wellness. Help you like. They helped anesthesia. You can check them out at weight and wellness dot com or give them a call six five one six nine nine three four three eight at nutritional weight and wellness. We recommend having your vitamin D.. Level tested each year. A brain healthy level of vitamin D should be in the fifty to eighty range. Many of the lab ranges indicate thirtieth sufficient. But that's actually just I an average of people that mix in the low right right. Hi So more. Recent research recommends a much higher level to get more vitamin D. Get Out in the sun over lunch pretty hard to do this time of year but eat foods. High in vitamin DS such as salmon men and take a vitamin D three supplement and in order to maintain an adequate level of Vitamin D. Most people need three thousand five thousand. I use daily and I've I met with a lot of clients that are Super Super Low. Like six or nine. Yeah and then they need to have ten thousand a day for probably about three months or so right in order to get back up to where they need to be. Yeah I tell I tell a lot of my clients you know Oh my goodness you know. You're under ten hugh definitely we gotta get that Vitamin D. level up as fast as we can so none of this one thousand or three thousand. Let's just shoot for the ten thousand. That's right for a few months in Minnesota. We are so likely to be lower vitamin D because of our because of our weather. We don't see the sun for so many months. It's so that increased risk of Alzheimer's is there. Yeah Yeah so Before we went to break we were really kind of talking talking about avoiding that sugar and And really alcohol really is A big issue as well so when nine helping clients who are struggling with low energy or depression anxiety and obsessive thoughts. I encourage them to recognize. The food is brain medicine just like Marcy said last week on the show. Essentially when you eat right you you feel better and guess what you think better exactly. So if you're struggling with anxiety or depression or memory problems it's best best to develop the mindset of eating sufficient protein so what is that that might be a palm size serving of meet or about four ounces for women about six ounces for men nice say that because a lot of people think oh. I'm getting enough protein. Yeah but they really aren't even close close right right I would say most of our clients are They yeah they think they're getting enough and then I say well have you ever measured. Have you ever waited. Oh my gosh. I'm not getting enough exact so in addition to that the adequate beneficial natural fats that we talked about last time. And at least east a tablespoon of fat every time we have a meal and snack so cream cheese or butter or butter butter that kind of thing and several cups of organic vegetables every single day. When you eat these foods daily you are consistently gently feeding your brain and that allows your brain to heal and have positive thoughts and behaviors eating real food nutrition one one day and then grabbing fast food or the Office holiday treats several times a day? The next day is not going to support good brain function so good. Real food nutrition gets good results. And you've got to be consistent with that. Yeah and you start feeling better and a lot of times I tell my clients. Why don't you try? Try journaling some of your feelings or your mood or whatever. And then they start seeing the the correlation nation between the days they're eating really health healthily and the days that they imbibe in a junk food or the alcohol or whatever it is you know and that you know that helps them then go okay. I'm not going to do that. I can't exactly so. In fact. The American Heart Association says that women should should limit their sugar intake to six teaspoons per day and no more than nine teaspoons daily for men so one of those his pipe. Pumpkin Spice Latte as that's going to be you know ten to twelve teaspoons of sugar and that would put you way over your daily l. e. limit if you have one of those mountain dude. Depending on the size it could be anywhere between twelve and nineteen teaspoons of sugar. And guess what you've gone way over that limit so at nutritional weight and wellness for brain health. We recommend that you have no more than about three to four teaspoons of added sugar per day. I've had so many clients comment to me about when we talk about teaspoons of sugar that it really makes a vivid picture in their brain. Even though you know we probably feel like we're talking about sugar. Sugar teaspoons all the time but it really clarifies a picture. So now we're going to switch our discussion to another brain problem and that's Alzheimer's disease and the lack of quality pretty sleep. That's huge. It is very very big a study at Boston. University found that during sleep the brain goes goes through a self cleaning process or a detox process that helps remove toxins so on dishing up nutrition. We have talked act about the importance of getting at least seven and a half hours of quality sleep most nights for your mental health and also for your your overall health but the study found that is just important not only to get enough sleep and so at least seven and a half hours but also the right kind right right so in order for the brain to detox. It's important to be a deep sleep. Sometimes we hear of the realm. uh-huh sleep time. Otherwise memory problems and the potential for Alzheimer's disease can occur. One thing to note here here is if you're taking sleep meds or drinking alcohol to help you get to sleep. That can make you drowsy but often you're surface sleeping a hi so the experts say you're not getting that deep remm sleep if you're in those surface sleeping using meds or alcohol to write a help you that Dr Matthew Walker and why we sleep yes he really was emphatic about all of that. Exactly yeah I remember that. Yeah so if someone snoring hiring or your pet is waking you up several times during the night. It's important to find a solution for the snoring. Maybe earplugs in the the animals who wake you up throughout the night. You have to figure out a different arrangements exactly exactly so lack of sleep also guess what increases raises your sugar cravings and irritability it decreases your energy so you have low energy and probably sad moods so we would like to end our show today with the foods that support good moods. Emily help you avoid that holiday depression. So eat these foods to support good moods so salmon chick. Beef organic eggs full-fat cottage cheese shrimp so for good neurotransmitter production remember those proteins breakdown to amino acids and they combined with your gut bacteria and make your neurotransmitters. You need to eat at least three to four ounces of protein at least four times a day men probably need a little bit more than that too so so avoid those processed foods full of those bad fats full of sugar and food additives. That's right and and so for brain good brain function. We want to eat a variety of vegetables such as broccoli green beans sweet sweet potatoes. Carrots Squash Brussels sprouts. We recommend at least one two three cups each meal. So last tweak Dr and Marcy talked about eating whole foods right Yup And so we have a great recipe on our website at weight and wellness dot com. It's one of my favorite recipes. It's called hamburger soup. It's full of grass-fed ground beef a variety. Ada vegetables and butter. And it's so good and you can just make so simply in a crock pot so it doesn't take a lot of labor. Doesn't take a lot of crab just chopping things up and throw him in the CROCK. Pot makes it super simple. uh-huh yeah that's one of my favorite recipes. Also join so of course for good moods you you need to eat that good natural fats so like butter. Coconut Oil Avocados Olives. Nuts almond almond butter peanut butter cashew butter any of those nut butters and see which of course is clarified butter. Please avoid the margarine larger in that Chris Girl The deep fried fast foods soybean oil dressings and and all of those kind of Factory made foods you know things that are boxed or you know in the freezer section. A lot of those aren't very good. Many of them are made with if those bad oils and I also tell my clients You know eating out you probably GONNA get exposed to some of those bad oil so just be aware of that so again. They're going to have those soybean oil corn oil canola oil or cottonseed oil so we WANNA have as natural of fat as we can so those extra virgin cold pressed oils. Those are the good ones. That's right and those those bad fats refined oils and and Factory fats were actually. Those are the foods that you know when you go to a restaurant in your eating some of that bar food that appetizer food. That's what those. Yeah it's all contains that yeah or even on a dessert tray if you're at a party and you're looking at a dessert tray how how many people at home made those silly little things that are on that dessert tray you know generally those comes store-bought I mean there probably are few people so that our home making some of that stuff but not that many a lot of them contain those factory fats So that can be very problematic with with the holiday foods. Okay Joanne. We are almost time for our Next break so you are listening to dishing up nutrition. This is December fourteenth. And in just one month we will be offering our nutrition for weight loss program at all seven of our nutritional shnell weight and wellness locations and of course online at weight and wellness dot com. Our nutrition for weight loss program is a real real food program designed to support. Not only your body but also your brain and if you've been dieting and following a low fat starvation diet we really encourage you to break away from that deprivation cycle and eat real food to support your health and your metabolism and we will be right back. Welcome back to dishing up nutrition. We know many people want to get back on track with their food in January. So I'm happy to say we have a responsible. Nutritional plan called nutrition for weight loss that includes food's twelve weekly classes that meet once a week. And two one hour appointments with the Dietitian nutritionist. The nutrition for weight loss a series. We'll be taught at all of our seven locations and is also available online at weight and wellness dot com. So everything in our plan plan is based on real food. That's designed to support your physical and your mental health. So sign up now and get the early bird discount account so you can stop worrying about what you're going to do in the New Year for your health sign up at weight and wellness dot com or call six. I five one six nine nine three four three eight today. Yeah Joann. That's such a great program We have such successfully. Do we see glades success. In fact I was meeting with someone yesterday whose had a lot of great success and she was talking about how she got off her PROZAC and Baker alarm time but this has been a process and it didn't happen just in a few months. It was a longer period of time. But you know when she really really learned to eat real food she was gradually able to start getting away from some of that medication. That's a wonderful success. Success Story So before we went to break we were talking about going to a holiday party and looking at all of the foods better there and you know what choice do you make one of the things I do. I recommend is eating healthy snack. I know you probably do the sow absolutely Louis and so but one of my favorites. especially if you're going it's evening time and you're going to go to a holiday party and you're no no you're going to be faced with a number of sweet treats i. I like to make a peanut butter and chocolate protein shake. Oh that sounds like it would be so it it as like dessert it. It fills me up and I'm not feel I'm not going in Hungary and it Kinda feel like already eaten my dessert. I don't have that craving for sweets so so I just use a little bit of peanut butter some chocolate fruits and greens protein powder and throw a banana in there. Half a banana depending But that works wchs really well because it really fills you up and it it tastes like a treat. Yeah I tell all my clients do not go to the Party or whatever gathering. You're going to hungry. That is like a death sentence. I know you're GONNA go down that rabbit hole. I feel very good when you get back or the next morning you know might have that sugar high for a little bit. But then you're gonNA crash and not feel very very good at all. Yeah so what are the best foods to fight depression. Did you know depression levels are at all all time. High and now mental health is striking people younger younger and younger so starting at the age of fifteen going through the AH the forty s and also so. That is a very calm at time that we're seeing depression. Be Diagnosed but also depression is going to be is is is now concerned considered the top cause of disability. That's amazing yeah. Wow so to get a handle on this. We we do and we know that what we cook for our family and friends is the most powerful weapon we have to prevent this disease so Dietitians to nutritionists are not the only ones understanding the importance of food. Dr Laura Lachance has identified the key nutrients nutrients that help with depression and develop the anti depressant scoop food score so and I believe that the antidepressant food who'd scored by by Laura Chance Was the first official look at food and great detail and it was just published last year. You know she. She looked at nutrients as they relate to mental health and her study was actually published in in the World Journal of Psychiatry. So last I think psychiatry starting to understand how food what we eat. What we put in our bodies affects our mental health and how we think so? I went onto her antidepressant or looked at the antidepressant food score and some of the things that she was talking about. I think we kind of known we already talked about the vitamin D right. Yes and of course. Some of the B. Vitamins are really really important. There MHM A mega threes vitamin C.. So what are we been talking about that. You know cold water fish race that would be really good have have a bunch of fruits and vegetables a lot of those leafy green vegetables. Those scored really really high. And of course I think Eh One of the seafood I remember was that scored really high was oysters. So you know. I don't think a lot of people are going to be eating oysters. But you can go onto fat list and see how things are scored but I think if you just listen to what Joanna and I have been saying eat real food eat. Your proteins. Eat vegetables does have you good healthy fats. That's exactly what she has on determined and now I think it's really great. Psychiatry is is starting starting to understand. Food affects your mental health. Exactly so as you walk into your next Holiday Party. Try to remember that food. Good matters when it comes to your physical and your mental health. We must feed our brains right to provide protein healthy fats. The vegetable carbohydrates that protein is going to help us make those neurotransmitters positive thoughts and I was thinking earlier earlier as Caroline was talking about teaching our kids. Oh Yeah Hi always talk to my grandkids about this. They probably roll. Their eyes is the ten year old. Probably Roll. Says is a bit but but the four and five year old my four and five year old granddaughter so just always hearing me say that's not very good for your brain or sometimes walk in with sweet treats gotten elsewhere or let's find you a healthy snack and they love Turkey roll up so I make them little Turkey roll ups with with With mayonnaise and a pickle in the middle perfect they love them so I think think that's some of their favorite snacks and it really helps them get that message in their head about good fats. Good healthy fats. And good foods to feed the brain rain. You know one of the things I did when my kids were Growing up As I always had a snack ball Mama proof snack bowl in the refrigerator. Sometimes it was on the counterfeit was things that didn't need refrigeration but they knew that they could go and grab anything from that snack bowl and it would be healthy. You know and we know kids you know mine. My children are now adults obviously and and raising families of their own. But they'll if they learn this stuff early then it's really really helpful and and yeah. They do ooh stray for a while. Right call edge but now I'm just so impressed by watching my son and daughter-in-law arrays their daughter and seeing how they're feeding her and so everything has come back and they're just like right on track organic ugh natural fats. So it's really really help healthy. That's really go vesey. So the bottom line you know really sugar and processed US foods are really not your friend. And certainly not your brains Fred friend so to recap then Joanne. We talked about number one teaching teaching our kids young right and number two. What the protein right were breasts down to those amino acids right and They combined with your gut bacteria and make those neurotransmitters so you make neurotransmitters in your gut. And they're good for your brain that's right and so before going a holiday party make sure you grab one of those goods snags. Yes and having a healthy natural fat right. Yeah that's really really good Limit Your processed foods and guess what you really need to eat a lot of those veggies. Jeez don't you. The veggies are a good way to get all that Nice Nice Those good dips the cream cheese and the sour or cream. A lot away to give those in Hamas guacamole all of those way to get those things. Yeah so it's almost. It's it's time to wrap up here Joanne so our goal at nutritional weight and wellness as to help each and every person experience better health through eating real food. It's a simple yet. Powerful message passage eating real food is life changing. Thank you for listening and have a wonderful holiday season. Thanks for listening to dishing up nutrition. You enjoy this podcast. Please share your favorite episodes with a friend or leave a review on itunes stitcher or Iheartradio the content and opinions expressed are those of the hosts or presenters enters. They're not intended to diagnose treat cure or prevent disease product statements have not been evaluated by the F._D._a..

Depression Joanne Joanna Good dopamine US acetylcholine Alzheimer's disease Minnesota Joann Marcy Dietitian Caroline Hudson British Journal of Psychiatry
The Link Between Obesity and Cancer

Dishing Up Nutrition

00:00 sec | 8 months ago

The Link Between Obesity and Cancer

"Hello this is. Britney one other nutritious nutritional weight and wellness before we start. Today's podcast I want to let everyone know about our fifteen percent off sale. It's fifteen percent off all neutra key products and nutrition counseling. The sale starts Saturday February. Twenty second and runs through Saturday February. Twenty ninth if you've been listening to the podcast and tried implementing a few things that you've learned you just haven't been able to put it all together for yourself. This might be the perfect opportunity to meet with one of our nutritionists. Maybe you have a specific health condition like help with whatever your health goals are. I'm sure we can help you. And now you can say fifteen percent. We offer individual appointments in person by phone or skype. If you're really busy this time of year you can also purchase the appointment and use it at a later date for more information go to weight and wellness dot com. As I mentioned earlier all of our new tricky products are also fifteen percent off all week. Naqui products are manufactured in the United States. Aner independently tested by third party. Enjoy the sale online at neutral key dot net. That's N. U. T. R. I K. E. Y. Dot net or in person at one of our seven twin cities locations. Thank you for listening to dishing up. Nutrition and enjoy this podcast. Welcome to dishing up nutrition with licensed nutritionists and Dietitians from nutritional weight and wellness. We explain the connection between what you eat and how you feel stay tuned for practical real life solutions for healthier living through real food nutrition slowdown too fast. You got to make the last. Just kick him down cobblestone fun and feeling well morning to dishing up nutrition brought to you by nutritional weight and wellness. I WANNA share an interesting fact from the American Cancer Society. Excess Body weight is linked to eight percent of all the cancers. The American Cancer Society reported that the link between obesity and cancer risk is clear actually excess body fat increases your risk for several types of cancers including colorectal cancer breast. Uterine kidney pancreatic at Safa. Gio Cancer's good morning listeners. I am Melanie Beasley a registered and licensed Dietitian and because I had breast cancer Several years ago. I'm always on the lookout for the latest research about cancer prevention and the treatment joining me as our co host. This morning is Caroline Hudson who's also registered and licensed Dietitian and has been working in the field of nutrition for a very long time. She has a wide range of employment opportunities and diverse clientele. I think she's very wise Dealt with a variety of health issues In fairly recently about three weeks ago caroline add hip replacement surgery because she wants to keep up with her mother who eggs the lake superior trails and I forgot to mention that. Her mother is ninety two years old and loves to hike. I think that's fantastic. I kinda WANNA be her. Yeah she loves a Kayak too crazy. Good Carolyn. You had hip surgery just three weeks ago. Yes yeah and you're already back to work. You're looking good looking spry thank you. How did you so quickly? Oh yeah you know I R? I went back to work almost Earlier this week so just a little over two weeks. in recovery so I feel like I'm doing great. I even walk without my cane. If I'm not out on those icy icy patches of roadway or whatever but Minnesota the challenge. Yeah but we have a great morning today. Don't we do? Hopefully all of our listeners. Here in Minnesota will be able to enjoy this weekend so good morning. Everyone Good Morning Melanie. Good morning to all of our listeners. And I'm really happy to be here this morning You know I I think I recovered really well. Because I was even more diligent with the way I eat on more than normal. You know mutually pretty pretty good but I didn't you know after right. I didn't have any processed food anemone sugar. I really limited by carbs because the carbs gluten things like that now pasta and all of that they really cause inflammation in my body and many people's body. I ate a lot of protein and a lot of vegetables and of course really high quality protein and up to my supplements. I started taking more mega threes. So a mega threes help decrease that inflammation. I took more magnesium and added the injury and surgical support formula to my regimen and that formula contains really crucial micronutrient nutrients like vitamin C. The B. Vitamins Zinc Vitamin E. Glucose Amino and MSN and it's supports ports. Cellular Health Joint Health cartilage tendons ligaments. All of those things are important. My hip surgery. I mean they're they're like cutting into you and cutting parts out so you need all of those things and the other thing is. I made sure I got adequate sleep. I even took a little time off work before the surgery and had a little bit of a vacation so I just really concentrated me and I mean we're talking how `bout You know all the medications that they give you in the hospital and I thought it was fascinating that you were saying. They came in with anti nausea. You're like Nope I'm good. They came in with stool softeners. Nope I'm good. They came in with so that is so impressive. They didn't like it too much because they had already broken. Open the blister packs or whatever they're in and they said well we have to throw them away and I said well that's okay. Just throw them away. I don't I don't need that I don't want it so great. I love that So both let's go back to topic both cancer and obesity are serious health risks. Let's look at some data about the increased rate of obesity. The National Adult Great in two thousand sixteen was almost forty percent. This is even sadder that child obesity rate was just under twenty percent nationwide so obesity has increased by seventy percent over the past thirty years for adults and children by eighty. Five percents crazy. What does that mean in reality? It means four out of ten adults over. The age of twenty are considered obese. Carolyn O. That's just oh then the thought of that is just you know. Are we headed? Yeah where are we headed? And we see every day but You know it's really scary. So the American Cancer Society estimates that forty eight hundred new cancer cases are diagnosed each day each day. That's nearly five thousand cases daily so the lifetime probability of being diagnosed with cancer is slightly more than one out of three people. Wow how that's really scary. So researches found that about five percent of cancers in men and about eleven percent of cancers in women can be attributed to excess body weight however the connection between weight and cancer can be quite complicated so some studies suggest that on the risk for some cancers if he'd appear to be more for people who are overweight as a child or as a young adult so. I think this is really alarming because as you just said over the past thirty years the obesity rate for children has increased by eighty five percents. So where are we headed? Where and you know I love. I love where we're going in our society when it comes to decreasing fat shaming and decreasing The all of the the love your body as its as it is and I love that however we have to look a little deeper in. Are you putting your health at risk? Because that's really what's important here. Loving yourself is fantastic and But we WANNA look at. What is the risk factors attributed to obesity? And when I think back to my elementary school days it really was very rare to have more than Really one overweight child and class but today teachers tell us that many children need classroom are overweight or obese. And you have to ask. Does this mean as these children are aging that they're at a higher cancer? Risk It could go very high so that. That's the scary place. Yeah it really is so listeners. You might be wondering. So how does obesity actually cause cancer? So let me see if I can explain this a little bit so we all understand. The risk You are taking. If you're carrying extra body fat. You know many people who are overweight frequently. Stop looking in the mirror you know. That's not very comfortable right or they refused to be weighed or they you know they. They won't way themselves and they won't themselves at the doctors. I don't want that lecture Yeah No of course not or maybe. These people stop shopping for clothes until they lose some weight. A man like I hear that I'm not gonNA shop because I need to lose some weight and we've all exactly but do they lose the weight. Unfortunately that just doesn't happen and as Dietitians. We've heard it all right now but I don't think most people realize that extra body fat is really increasing. Their risk for cancer perhaps to really seriously Understand a about losing weight. Many people who are overweight or obese half to realize the results from these decades now of research it's involving millions of people and this research clearly shows the link between being overweight or being obese and getting cancer. So what I want you to realize. Is that being overweight or obese is much more serious than just how you look how you look in the Mirror. Of course of course once again How could be in a way cause cancer? Let's look at the biochemistry for better understanding our listeners. Fat Cells make extra hormones more growth factors and inflammation. And when you have extra fat is specially around the liver pancreas heart and kidneys the fact consistently sends out messages to the rest of your body. Let's talk more about this when we come back from break. It's time you're listening to dishing up nutrition brought to you by nutritional weight and wellness a study conducted. Seventeen years ago by the American Cancer Society found after studying nine hundred thousand American adults for sixteen years that most obese women had a sixty two percent increase risk for dying from cancer than the women of normal weight. The increase for obese men was fifty two percent higher risk. Today we want to explain. Why extra weight increases the risk of developing cancer? We'll be right back. Well welcome back to dishing up nutrition before we get back to our topic today. I WANNA share with our listeners that we have an exciting new class starting in March. It's called cooking basics and kitchen tips sell. There are so many benefits of cooking at home. Of course including better how slimmer waistlines thicker wallets and the list of course goes on but I've had a lot of clients who don't Cook at home and are actually pretty scared. So let's not have this be intimidating anymore. Join us for this ninety minute. Class to gain some healthy and delicious culinary inspiration to get you back in the kitchen and truly in charge of your health in this demonstration class. So you're gonNA actually see people cooking right love us. We are going to ditch the drive through and the Deli counter and learn how to prepare those tasty meals the weight and wellness way so enjoy delicious gluten dairy free samples why you actually learn some time saving treks for easy weekday meals and take back control of your food major health and your health of course so these classes we'll have one on March tenth in North Oaks. These are from six thirty to eight one on March eleventh and Maple Grove and March twelfth in Saint. Paul and the price is only thirty nine bucks so great great class so I highly encourage you all of you listeners. Out there who are intimidated in the kitchen to calm and join us for those glasses. I'm GONNA take it. I WanNa oh I love it so I wanNA share some other really thought. Provoking facts from the Center for Disease Control and Prevention most types of cancer associated with overweight and obesity have increased. That's really interesting. While other types of cancer have decreased from two thousand five to two thousand fourteen so the types of cancer That are not associated with overweight cancer with with overweight. So let's look at the biochemistry for that aren't don't do. I have that right here. That is It's interesting that the other cancers have actually decreased but the ones associated with obesity have increased. Yes I sitting. Cancers associated with overweight obesity were up to seven percent. Yes so The types of cancer that have not are not associated with overweight. They're down by thirteen percent and I think that's because of our interventions or our treatment plans types of cancer that are associated with overweight and obesity. Were up by seven percent and that that makes sense to right so the types of cancer associated with overweight and obesity. They were There thyroid cancer. Breast Cancer Liver. Gallbladder pancreas ovarian uterine kidney and one. I didn't really know. Is that multiple myeloma cancer of the blood. Yeah I didn't realize that one was so yep and before break we were talking about the biochemistry In for a better understanding and we were talking about how fat cells make extra hormones more growth factors and inflammation so it kind of makes sense. Those obesity cancer's going up. And when you have extra fat especially around your liver your pancreas your heart your kidneys. The fat constantly sends out messages to the rest of the body and these messages often increase cell growth or increase chemical reactions in the cells and can influence the reproductive cycles. Think of it this way. this extra body. Fat Acts like a boisterous loud mouth telling the other cells what to do. And if there's too much body fat than the loud mouth fat cells send out messages to damage the other cells and you should definitely get rid of those loud mouth fats bossy cells on WANNA protect ourselves from that damage. Yes so the key takeaway here. Is that fat cells change the actual natural environment inside our body so these extra fat cells can then release a variety of chemicals that can make the cells next to them act differently and they often become cancerous. Yeah it seems that frequently. On dishing up nutrition we are talking about inflammation right and the direct connection to many types of health problems That is also true when explaining how extra body fat can lead to cancer you know. Basically when there are more fat cells in the body specialized immune cells. Go to the areas where there's more fat with a specific job of removing dead and dying fat cells sort of the the garbage collectors. The process of these immune cells cleaning up the dead and dying fat cells actually can lead to inflammation and the inflammation causes a chain reaction causing the cells to divide and over time. The risk of these cells becoming cancerous increases. So what Melanie? Just described is known as the inflammatory response. So when the immune cells or we can call them the cleaning company. Maybe if you WANNA talk about him that way they go out to clean everything up and they release chemicals known as Cytokines so cya. Pines actually are not good. They're not the good guys. Because they encourage the cells to divide more rapidly and that builds up cells and can lead to this cancer growth. Yeah in the fat cells release significant amounts of toxic estrogen The more fat cells the more excess estrogen will be released and we refer to this toxic estrogen which can lead to estrogen dominance which is also a big risk factor for hormone driven cancers. Melanie I can't guy had a jump in here just this week. I was listening to a podcast on cancer in this. Podcast was primarily about the reduction in mortality rates due to the progress in treatment. So we've already kind of talked about that so Treatment things have 'cause our Or rate of dying or mortality rate from cancer to go down but they went on to expand that You know the information points clearly to die playing a very critical role especially in well. Guess what prevention. Yes say that again diet I clearly is key is playing a critical role. They also went on to point out that although the mortality rate of breast cancer has actually decreased the incidents again and this is really important the incidence of cancer breast cancer especially has gone up especially in postmenopausal women so and they guess what they did. They pointed to both obesity and our use of hormones. That are significant factors in increasing this incidents. And you know I. This is why I love our menopause survival seminar. 'cause we discuss this biochemical process in very easy layman terms so people can understand what's actually happening with those hormones in this excess toxic estrogen that can cause The cells in the uterus and the breast to divide uncontrollably and lead to cancer formation so thinks time it's our bray. I'm for another brain. You're listening to distant dishing up nutrition. We're discussing the link between obesity and cancer oncologist. Dr Joyce slinger land from the University of Miami said everyone's heard of the obesity effect on heart disease and diabetes and now beginning to understand that cancerous is just as break. 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 and once you cozy at home. Who wants 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 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 taught by the expert and nutritional weight and wellness. But from your home and on your schedule and had a feel better with the balanced foods for balanced moods class and do it in your slippers and sweatpants sign up today go to weight and wellness. Dot Com and register in snap. It's online learning from nutritional weight and wellness. That helps you balance your time to go to weightandwellness DOT COM. What are you waiting for Welcome back to dishing up nutrition. I encourage you to look ahead on your calendar to April because the weekend of Friday April twenty four th through Sunday April twenty six. We are offering our weekend weight and wellness seminar. So this is a perfect class for you to take to learn how to have more energy less inflammation improved memory and focus because a series of classes teaches you to eat real food and balance many pass. Clans have reported that it was truly life changing for them. So if you're going to get ahead of cancer and heart disease you need to take your food choices seriously out with that was processed foods and the sugar in with all those real foods that We were designed to eat her body's love real foods so time we offer our weekend wellness and our weight and wellness seminar. We have people actually flying in or driving in to spend the weekend air fine with us. Yeah in Minneapolis and Saint Paul in the Metro area and even Many nurses take these theories together because Nurses can earn fourteen point. Four continuing ED credits. That's a lot that continuing education credits and you have so much fun. So check out our website at weight and wellness DOT COM or call. Six five one six nine three four three eight to get your answers to any questions. You may have over and over class. Participants are always saying that. This is the best seminar they've ever attended. I hear the words. It changed my life all the time. Which is fantastic so before we went to break. We're of course talking about the more fat. You have the more estrogen that you have so often times. Those that are diagnosed with breast or uterine cancer. Have of course high levels of estrogen so this excess fat cells. Those excess fat cells actually release that excess estrogen into the body. That's not necessarily good thing right now. So when we are doing nutrition therapy with women who have signs of that high estrogen or sometimes we call that estrogen dominance we help them learn how to detox or eliminate those toxic extra jains. That's a mouthful this morning. One simple way to eliminate those toxic estrogens is to have a normal bowel move. Now we're going there. That's more aren't ways once a day so when people are constipated. Those toxic estrogens are recycled and not eliminated. So Melanie I think we have to go and explain a little bit more. What is constipation? I have a lot of clients that think. It is okay if they have one b. m. once a week. Yeah and they have always been like that. Yeah so they think it's normal right More you know even just every couple of days you know We have a lot of bowel movement. Commerce don't we do? Sometimes our clients are Oh. I've never talked about this and I'm like I do all day. I'll be okay. This is okay. So you know another solution of course having this regular ball movement every single day. Of course if you don't have one a day you're constipated so listeners. Take note of that. So it's real food. Real food can be a solution to help with that detoxing. Excess estrogen so eat a variety of vegetables with every single meal. Even breakfast even breakfast. I know most people are really. Oh can I do them my crew for breakfast value cam but we really encourage you some Broccoli or Kale or something. Mike that those cruciferous vegetables Broccoli Kale Cauliflower Brussels sprouts And Spinach those are really good at helping US detox those estrogens and of course we women we encourage women and men to cut out the sugar and the processed foods those process carbs so they can lose weight so when they're losing weight they're losing fat cells and then they have less estrogen circulating in their body. This is another reason that you don't want to be on a crash diet right. You know people go on these crash diets and they drop their weight rapidly. They you have to think about your body's releasing a lot of toxins and estrogens rapidly in sometimes it overloads the body So when you're doing it in such a way that's Maintenance way of living and it's a little slower than people are used to with these crash diets. But you're not overloading. The body by losing you know tremendous amount of body fat in one really quick crash diet. Yeah and then we gained it right back. Yeah not good I think our discussion about sugar and process carbs leads right into talking about how insulin and insulin resistance can lead to an uncontrollable cell division which can then lead to cancer in our nutrition for weight loss classes. We TEACH ABOUT INSULIN RESISTANCE. Because many overweight or obese people have increased levels of insulin in their blood and they usually tend to have insulin resistance. What causes the pancreas to put out all that extra inch insulin? What is the extra insulin trying to control? Well when people Eat extra sugar. A process carbs. The role of extra. Insulin is to control that person's blood sugar and push the glucose into their cells for energy. That's how it's supposed to work. Insulin is really the carrier of blood. Sugar Glucose in the higher the blood sugar more carriers. We need right And that leads to a lot of insulin so when people have extra insulin from eating too many process carbs and sugar. They can develop insulin resistance. Which actually is if you think about it. This is like a coding over the cell receptors. Every cell has specific sal receptors right doorways doorways and insulin builds up and body fat bills up because those insulin receptors are blocked. Then they can't get the insulin or can't get the energy the glucose into the south or energy where it's supposed to be so. How DOES THAT EXCESS INSULIN? In the body increase the risk of cancer so again excess. Body fat and excess. Insulin in the body can lead to something called. Insulin like growth factors said these. Insulin like growth factors. Send a message to the cells to divide more rapidly both excess insulin and insulin like growth factors can encourage this uncontrollable cell division and promote the development of cancer. So I want to recap how being overweight then can cause cancer. I all fat cells make extra hormones and extra growth factors called in Sunlight. Growth factors also hormones and growth factors. Tell cells in our body to divide more often and the rapid division of cells increases the chance of cancer cells being produced when these damaged cells continue to divide this cell division can then lead to the development of a tumor. So I have to jump in here Melanie I don't know if you know this but I I did have melanoma. Oh years ago and it was interesting because of course I go to the dermatologist. Every year I you know was you know. Sun Loving person. Avid sailor sail. You know you know five days a week for most of my life. I didn't know that either your so interesting anyway. I ended up with melanoma my leg and I spotted this little. Look like a freckle to me. You know longtime ago and But all of a sudden it started changing in shape not good so I took a picture of it and then couple months later took another picture of it and right away I thought. Oh that's not good that. Of course I had it checked out and the biopsy and everything and it did come back as melanoma but my point is that was that wrap ED cell growth leading to malformed. Yeah thing wasn't a tumor per se. It was it was a melanoma. I guess you know one in the same. I guess because it's still cancer but you'd be on the lookout you know this is. This is important stuff you don't ask. Minnesotans were covered up. Yeah bring right right. So here's a real startling fact about one. Fifth of cancer deaths in the. Us Are associated with obesity. Researchers have found that the fat and animals are more likely to develop cancer. Then lean animals really affect your pets. Yep so sadly cancers in fat animals grow faster and larger and spread more quickly and are more resistant to treatment so unfortunately this research also pertains to overweight and obese people so overweight and obese people get more cancer and dime more often from cancer than people with less body fat. When you have to ask why are animals? Why are pets getting more overweight? Because their rapidly growing so they're eating table scraps right mice. No We'll talk more about that when we come back. But if you're feeding your animals table scraps and they're getting obese. You have to look at what you're eating. Yep exactly so. You're listening to dishing up nutrition earlier in the show. We mentioned that forty percent of women are considered obese. Another thirty two percent of women are just overweight and research has found a link between obesity and cancer. Interestingly Sav Research found that losing weight fast may actually encourage cancer growth. We talked about that for cancer protection and nutritional weight and wellness. We see the wisdom of eating high quality real food to lose weight. Our nutrition for weight loss plan is not a quick fix plan. It was never designed to be. It was designed to teach people the nutrients needed for their best health classes. Start the week of March twenty third. And we'll be right back. Welcome back to dishing up nutrition. The Week of March twenty third through March twenty. Sixth we are offering our nutrition for weight loss series at all seven metro locations and also online when it is convenient for you so if you sign up by March sixteen you can save fifty dollars with our early bird. Discount people really enjoy these classes and love. How much better they feel eating right foods. The right foods are very. It's very very powerful so next week. On dishing up nutrition join Leeann shelby as they discuss the microbiome. It's GONNA be fascinating. Yes and how it actually affects your health if microbiome is a new word for you don't be scared off because they will put it in terms that everyone is going to be able to understand. Yeah that's A. It's a buzz word but I think it's played around with an when people are talking to understand it. It can be really complexity. And they'll break it down More our listeners after reading pages and pages of research to put together for this radio show I like the words and the wisdom of one of our researchers jam sing Sing Slinger Land Another Co author of Cytokines obesity and cancer published in the two thousand thirteen annual review of medicine in her research she said in an ideal world the data on obesity and cancer would be the last straw needed to inspire obesity prevention efforts especially aimed at youth. We all have these overweight children. Now and These obese children are going to grow up into obese adults and we're going to have a greater burden of cancer. It's it's sad. Oh and think about that. That was in two thousand thirteen. Yeah so some people say oh. That's little old research but it's only gotten worse. It's gotten worse though. That should hold up through a a wake-up call so at nutritional weight and wellness. All of us all of the Dietitians and nutrition and nutrition realized that losing weight in our high stress and of course vary sugar laden. Culture is different and very very difficult. But it's also very very creative. Call what do you mean by Sugar? Laden? Let's talk about that so that's not just like cookies cake and ice cream and all of that. That's those highly processed carbs or just processed foods. I say anything that comes in a box or frozen you know other than maybe frozen vegetables. That are just vegetables or fruit. Yeah those says chips even yeah chips. Any of that stuff. Pasta Popcorn pizza too much potato too much rice corn all of those starchy veges and starchy processed foods. The best carbs of course to have our vegetable carbs. I love when we have clients that say well. I eat. Vegetables ate potatoes and corn. Yeah yeah data's and corn. Those happened to be those starchy ones. So thinking in terms of losing weight if you lost eighty pounds this year and then eight pounds next year. I know that doesn't sound like a lot. Took people that really WANNA lose a lot of weight An eight pounds the following year. In three years you would be. What about twenty five pounds at least lighter and that steady weight loss with high neutrons from real food is truly the best solution so again back to what? Mel said earlier. Slow easy progress towards that weight reduction. None of this fast you know but we definitely see more than twenty five pounds a year. I have a guy and twelve weeks. She's she lost fifty But that was okay. Cause slow and steady slow and steady So perhaps losing weight fast may be a very good short term fix for you but we believe that is not the answer for good health so we need to focus on supporting your body with quality food. That is the answer for long Term Health. And really that is our. That's our goal is to live long and strong and feel. Well go down quick in the end you know. We don't WANNA be miserable. Appealing out in pain inflammation and agony. We went to live long and strong live. So as DIETITIANS NUTRITIONISTS. We know that presenting the cold hard facts about how being overweight or obese increases. Your cancer. Risk doesn't necessarily help you change your behavior regarding your food choices you make. It's not just about instilling fear and nutritional weight and wellness. We believe that. Change your eating behavior or your lifestyle. You have to reach an inner knowing about how risky eating and lifestyle behavior affecting your long term health. You may know what to do It's not all about knowing it's about doing what makes change happen when you reach that level of knowing and then and only then will nutrition therapy. Help you change your personal behavior. Yeah Melanie I have a bit of a client's story here so You know I have clients that. Come to me well and I'm sure you do till and say my doctor told me I need to lose weight To avoid getting whatever XYZ or getting sick But they don't listen they don't want to change. They don't connect the dots between getting sick. And even how to do it. Yeah well that's true. True Yeah so I have. One client was diagnosed with diabetes. Didn't change a thing because his he's he was told. Just adjust your medication. You just continue to eat whatever you want. But his blood sugar kept going all over the place so again He kept rationalize this pretty soon. Guess what. He had one of the complications of diabetes. He had neuropathy did that. Change his behavior. No I couldn't believe it. So and so. Unfortunately you know. By the time he came to me you know he was really really miserable. It wasn't until he really felt the neuropathy and started losing some of his function and strength in his hands in his arms that he finally got it and did what you're saying here it's not about knowing it's about doing so sometimes it takes a lot more it really does and You know it can be something as simple as a simple recipe and it doesn't have to be fancy. One of the things that I love to do is I'll heat up the oven and I will have and you can even buy pre chop vegetables. Most grocery stores now through Toss Him with our favorite Bacon Fat. But you can use anything. You know avocado oil coconut oil. Whatever you toss it those vegetables and put him in oven for three fifty bake until you stick a fork in him. Pull those out. The oven is hot. The pan is is already dirty now. You dumped those vegetables in a bowl and I just plop down proteins at might be tops. It might be fish. A whole bunch of the that on that cookie sheet or that pan. Stick it in there at Cook. That till it's done now you've got a week's worth of food real food not difficult Well I do even better than that. I call it my sheet Pan Recipes. And we've got a couple of those on our website rather great. I put a sheet pan like a you know with a lip on it. You know of Jellyroll Pan. I think is the proper terminology for that. I put my parchment paper down. Make sure it's all big and kind of overflows. That and I put my vegetables and my protein on. They're all at one time. At one time I season it up. Just a little bit could just be salt and pepper last night. I did salmon with a little bit of butter and garlic and put that all over By vegetables I think I I had spare guess and some Broccoli and a few those small red potatoes and then salmon unless listeners. This is a woman recovering from replacements. So it is easy. It was easy I could even live that she picked out of the oven which has been a little bit of a trek. I've had to have people come over and get my big pots autumn my a lower lower cabinets that I didn't think about it because it kept bend over for six weeks but anyway she pan. Recipes are wonderful so I encourage you to Google that And just We're almost out of time here so So I it's been fun. It's been fun chatting with you about this and I hope our listeners. Walk Away with understanding that our goal nutritional weight and wellness is to help each and every person experienced better health through eating real food. It's simple it's a powerful message. Eating real food is life changing. Thanks for listening today. Have a wonderful day. And thanks for listening to dishing up nutrition. If you enjoy this podcast please share your favorite episode with a friend or leave a review on Itunes stitcher or iheartradio. The content and opinions expressed are those of the hosts or presenters they are not intended to diagnose treat cure or prevent disease product. Statements have not been evaluated by the FDA.

cancer obesity American Cancer Society Melanie Beasley Carolyn O. That Gio Cancer diabetes Minnesota Breast Cancer thyroid cancer uterine cancer United States overweight and obesity Saint Paul Center for Disease Control and N. U. T. R. I K. E. Y. Dot licensed Dietitian
How Hormones Affect Your Breast Cancer Risk

Dishing Up Nutrition

00:00 sec | 1 year ago

How Hormones Affect Your Breast Cancer Risk

"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 tuned for practical real life solutions for healthier living your real food nutrition slow down past you got to make a mom I think of us all of us women need to understand what artificial and toxic estrogens are and where the this question what could be increasing your risk of cancer as Dietitians and nutritionists we believe these artificial and toxic estrogens increase your risk of breast cancer when I think of artificial estrogens behind skin cancer and is the second common cause of cancer deaths in women how Listeners Ponder Ping Twenty percent increase in breast cancer breast cancer is the second most common cancer in women just come from yes absolutely caroline well and good morning everyone you heard my voice earlier I am the Klein showed also a registered Dietitian a is how hormones especially estrogen affect your breast cancer risk about one in eight or twelve percent of women it is your nutrition or what you eat and other factors in our environment so today we will focus on how as all of the estrogens which are not produced in our actual over ace that's what we're kind of talking about today right so all of you listening this morning to our show live on dishing up nutrition but did you know that you can actually really listen to our dishing up nutrition show Get breast cancer sometime in their lifetime and only five to ten percent of breast cancer is linked to genetics I can download and listen to all of our old shows over your phone we also have all of our old shows that you can replay and listen to and go back and listen good morning everyone I'm Caroline Hudson and I have been registered Dietitian for very long time I've done a wide variety of work experiences and as a woman folding the laundry we would really appreciate if you took the time to give us a review tell us what you like what you learned even suggest in your specific topics that you're interested in at our website weight and wellness dot com you can also find us on your other favorite podcasts platforms again several times you may want to encourage your friends or family members to go to our APP or to go to our website to actually listen to the show and if you do listen to our show as a podcast later on in the week as your driving to work or as you're doing the dishes cooking dinner a tunes and Stitcher and we believe that today's show is so eye-opening an information pack that you may really want to go back and listen to this show shins for things that you'd like to see your improve we love your feedback Oh do we ever know we believe this is very important show and our topic today were there it's today or any of our old shows you can listen to them in several different ways I we actually have dishing up nutrition APP that you I'm not quite as long registered Dietitian as you caroline but I like to think at least I've learned a thing or two over the last couple of years and I know ah the people think it's a lot more than that you absolutely since two thousand eight or approximately the past ten years there has been a walker that when I sit down and I talk with clients and I think most people have these stories as well even if you haven't sat down with one of our counselors most people have that story they know who has breast cancer or is a survivor as of breast cancer or perhaps unfortunately you've lost a family member or a friend or -tations Melanie has shared her story of breast cancer on the radio show a couple of times before and we know she has shared with us that her oh worker to breast cancer and unfortunately those stories are all too common these days even within our nutritional weight and wellness family one of our own Berry owned history of breast cancer so we know breast cancer rates globally have increased dramatically so again that's why a lot of women when they get this done particular breast cancer we know it was not genetic related because she has been tested it does not have the BRACCO wanner Brakha two genes which they have actually connected noses they're like I have no family history of this this came out of nowhere for me and we know that breast cancer risk have increased from about six hundred thousand in one thousand nine hundred eighty two one million six hundred thousand and two thousand and ten that's shocking really shocking just over thirty years that is huge increase so today on our show we really want to talk about how artificial estrogen you'll hear US talk about them as artificial estrogen or act to hire right or breast cancer so unfortunately melanie was just one of the eighty five percent who never had a history who never had a family place to start is to briefly explain the progression of a healthy sowell's to cancerous cells though picture this normally who are bodies or like you said earlier estrogens that are not produced in our ovaries and so these types of things are affecting our health and specifically there in her and then they don't multiply correctly the cancer cells actually take nutrients away from the healthy cells and racing are rates of breast cancer so caroline this is this is a huge topic there's a lot to cover weird you think we should start I think a good cells are fairly regular and Oval in shape and have a very solid cell wall or membrane and they multiply normally then all of a sudden something happens and the cell gets damaged a Tuesday that cell wall right the cell becomes more irregular then formed tumors so today we are helping you understand the connection between those toxic or artificial estrogens doc sick estrogens some of you may have heard the more fancy terms Zeno estrogens before we're all talking kind of about the same thing genes that are not natural and damaged cells and how they can cause breast cancer so our objective is actually to explain this rather complex biochemist three in such a way that all of us are able to understand it essentially any and all types of cancer or Kerr because person DNA gene reaches a serious mutation level and to cause cancer the mutation must be on a DNA gene ourselves yeah so it often takes a really long time before cancer affects those those important genes though certain genes that are in drinking or were exposed to some of those toxic artificial estrogens again fortunately if we have a strong immune system our immune a serious mutation level again I think what you're saying is that the cell has been damaged enough that now finally went it is ready to multiply just doesn't do that region but also artificial progesterone they ended up stopping the study early because the rate of breast cancer drastically increased so it was annette volved in cell growth now we can increase our odds of acquiring cancer or damaging ourselves when we're eating or gene system one question is how do we know that artificial estrogen are linked to breast cancer. Well if you think back back to assume actually goes into action and and attacks those abnormal cancer cells and gets in your body gets rid of it before we even start seeing problems that is involved in what I said the cell growth or that multiplication the cell multiplication or the sales spreading yeah and so when you see so this is one very compelling reason I mean we are in cold and flu season now by the very compelling reason why we need to maintain a very strong and powerful really next probably want to explain what artificial and toxic estrogens are and why they're so harmful Nicole for them to continue doing this study when they saw these women were at a much higher risk of breast cancer so that being said many forms of Breast Anna Pause menopausal women they were giving them hormone replacement therapy or HR tea which is essentially again artificial hormones you're getting artificial cancer have been linked to these artificial estrogen so caroline is again going to talk a little bit more in depth about some of the biochemistry yeah so I think we tons and we give you lots and lots of natural ways are solutions to be symptom free so go to weight and wellness dot com the box that is a steel we want to support your healthy eating habits throughout the holidays and we've got you know at all birth control is estrogen and was designed actually to stay in our body longer to avoid pregnancy but today I know I'm are we serve organic snacks and lunch plus we help you understand why you're having those menopause or peri menopause type and we will be right back well welcome back to dishing up nutrition on Saturday November night so just in a couple of weekends we invite official estrogens why are they so harmful and kind of more importantly where are we getting them yeah and and really what's really important we really starts at Halloween right so check online at our weight and wellness at dot at weight and wellness dot Com for locations and times you know they're painful periods so also when I'm working with women and Peri menopause many of them are actually prescribed Jack for November from November first to November twenty second we are offering five of our ninety minute classes for only ten or Carlos Office at six five one six nine nine three four three eight to learn more and to get any questions answered correctly Barack yeah so the good news is that we have over three billion pairs of DNA we've got a lot of DNA hanging out in all right so we are caroline we were just talking before we went to break you were about to kind of introduce this topic about okay what are these I'm talking to many young women who were started on birth control pills to control things like their acne or two thousand and two this is a while ago but remember the women's Health Initiative study this was being gone back in two thousand and two what they were doing they were giving women in birth control pills to manage their symptoms and I can really relate to that because when I started perryman pause and I'm already through menopause better it you to attend our menopause survival seminar at our Saint Paul location come and enjoy the day with US maybe actually say about increased risk for breast cancer and oral contraceptives are those birth control pills now some studies find slightly higher especially vulnerable to developing breast cancer down the road so as nutritionists and Dietitians here at nutritional weight and wellness I mean we generally encourage teens and women to try some natural alternatives to support their skin to support their horrible risk in some studies only find three percent higher risk after taking those oral contraceptives and some studies found a twenty percent higher risk for popcorn chicken during breaks or if I needed a snack during the day or pop tarts those high sugar more processed foods I'll betcha that was a huge okay so hold tight yeah tight so you are listening to dishing up nutrition and I'm happy to tell you that our ten dollar classes are and where we are getting them but Leo were almost time I I of course it always goes owns verses potentially increasing their risk of breast cancer using that birth control pill we help teens and connection for me in my teens to my skin and I just had no idea right yeah so the kind of going back to the research like what does the re Ah it depends on the study that you read of what that data's says but in general the data does indicate that teens who take oral birth control pills are I thought jeep it's a bolt goes right to birth control pills and you know these are hormonal or chemical contraceptives that week or so for my cycle my acne would get worse so that was the option presented to me at that time even out those hormonal swings oeser sugar and our bloodstream so we can kind of keep that inflammation down and ourselves really healthy so I think we'll talk more about that a little bit later l. into that category also long at age sixteen I started on the birth control pill to help with my acne because I noticed his artificial hormones into our system and we had Richard Grassy on dishing up nutrition talking about what he what is actually in out of the Diet even just for a few weeks acne clears up skin look so much better for many people it's the sugar that's in soda or the lactose or some of the or family members like my husband are going to be out for opening deer season and fiesta so that frees up your time to come and do a fund seminar where proteins in milk and dairy that are inflammatory so we know even if you are not personally taking artificial hormones in the form of birth I WANNA talk about how to get rid of that we cut our risks down so first of all when I think of artificial estrogens my very first so if we only knew right yes I mean looking back hindsight is twenty twenty right you know I was also at lunch eat a whole box of macaroni and cheese how yes absolutely we see that in clinic or in our counseling rooms all the time and we even have a section on our health questionnaire about have you in the past or are you let's be honest we help adults also have acne the natural way the first thing we look at it as an anti inflammatory diet absolutely so yep absolutely so yeah it's it's the sugar sugar equals inflammation you have to try to keep it simple I find too so it's I see the sugar and sometimes I do see a dairy connection with acne yeah the acne yet with the skin and so if we can get some of these currently on birth control and I always ask those questions was it four skin was it for you here he had problems and things like that and I does he said unless you are drinking filtered water you may be taking in artificial estrogens it is best to drink only filtered letter from glass containers will elaborate on the glass piece a little while later our most recent podcast with Richard Our most recent show with me receptors to support our health but any other type of toxic estrogen can and does fit into the guess what birth control that we screwed excrete through our urine or feces so you know here's a little more biochemistry about estrogen we have estrogen receptors throughout our body and brain such as brass my doctor that was the first thing she said to me Oh well we can just go back on the birth control pellet I went oh no no no no no no we're not doing that yeah the use of your healthy estrogen there are some theories that actually infertility is related to these artificial estrogens actors for estrogen are in all of these different issues right these artificial estrogens bind or stick to your estrogen receptors and they're blocked infertility yeah that's interesting I love that analogy with the baseball catcher's Mitt and how those estrogens are supposed to fit into that bounce off and these healthy hormones are actually being blocked and a very similar manner and this could result in troll or hormone replacement therapy there is more to the story about how these artificial hormones and that you know there are different ways that we can still get some of the Uterus skin lungs liver thyroid muscles and even our immune cells just to name a few areas in our body oh through our website or going to our dishing up nutrition APP or go to your APP listening device and then search for the show it's called is my town salary factory receptors and that affects any and all parts of our body so because right these cell weights former Estra dial which is the most potent form of estrogen can actually enter our drinking water via I can't believe it okay so you are listening to dishing up nutrition if you are one of our podcast listeners let us know how admit but when we have these toxic Zeno estrogens they come in actually take up space or they might just block the actual estrogen from getting in we're doing by writing a review about us next week Kara and Theresa will ask the question is wait the cause of type two diabetes Dick over a baseball catcher's Mitt so rather than allowing the ball to be caught by hitting the pocket of the MIT it would cause the ball he's or even again adults like cutting out the milk and I hear about milk and ice cream a lot moment ice cream tend to be the big troublemakers and when we can get those and your family and maybe your friends really may want to listen together and we'll be right back knowing how to eat the right food can change your health change your body tap water he's kind of water guru guy absolutely love her to yes we do and we've had him on the show several times one of his quotes from one of our previous shows or estrogen receptors are the estrogen that is made in our ovaries so that's the good estrogen right stuff we want should fit into those being able to be used in a helpful way in the body Yeah I think if we can picture that coding on there I think that's a good visual definitely so so almost what that means I kinda nutshell as we really need to watch those sugars the all of those foods that turn into a lot of up water safe well Leah people are probably wondering how do these estrogens get into our water supply it's a great question to ask so estrogen and the last just kicking down become welcome to dishing up nutrition brought to you by nutritional weight and wellness a special good morning many different diets and then had gastric bypass surgery but gained all the weight back and that's when you heard about the twelve week nutrition for weight loss class they have and what they do is they lock on or bind to our estrogen receptors it's let's picture this similar to putting a piece of plastic they will then discuss and share a bunch of very valuable information with you about this topic throughout the show it's a show that you Richard was back Info on February eighteenth of twenty eighteen so I mentioned earlier if you're interested in going back and listening to that show you can either access that show eh change your outlook that's what they preach at nutritional weight and wellness and Christie is one of their success stories approves it yeah I battled my weight all my life trade attrition for Weight Loss Twelve Week Class I lost forty pounds and more importantly I feel good I'm healthy no aches and pains I sleep better than I ever had original weight and wellness I did I heard about it on dishing up nutrition the radio show and decided that it was a good thing for me to try and how did it work it worked great I took the those of the hosts or presenters they're not intended to diagnose treat cure or prevent disease product statements have not been evaluated by the F._D._a.. There is a paper that came out it was titled Gastro Genetic and Estrogen Activity of Soy Ice Oh Flav owns and that particular study found evidence that soy created cancer in rats so this was a mouse study and that there was a possible link between goitres or in law arch thyroid glands in humans and these animals and humans were eating soy so this makes me think all the time is in our everyday environment have continually increased with the exception of most European countries which have estrogens and she had mentioned birth control pills and like hormonal contraceptives I also want to add another thing that we half the obesity rate of the United States yeah that's amazing yes and I think it's just one of those many factors that plays a role increased from ten percent to twenty percent and now we're hovering closer to thirty percent these days though during those same years estrogen from our environment that creates some of these artificial estrogens and this may be as a surprise to some people but soy creates artificial estrogen you buy nutritional weight and wellness in the past thirty years there has been a steady growth in the obesity rate within the US adult population it has and these research studies is looking at the source of the research both who conducted the research and also who funded the research so that's talking about following a a company who produces and sells soy they would obviously have a vested interest in that research study then yes so back in two thousand and a and a significant amount of Astro Gen-x so what about the obesity rates in Europe compared to the US when we know that Europe actually has find out more weight and wellness dot com or give them a call six five one six nine nine three four three eight welcome back to dishing up nutrition brought to you the money trail back right right so did an independent researcher conduct the research or did the research come from was it funded by well enough there are some studies that say benefit some studies that say you know detrimental effects but I think one of the things we do need to look at when we examined can we be doing this yeah yeah so we're coming back from our break here caroline had brought us into weird we get some of these artificial into why we're gaining weight why we're having trouble losing it why we have such high rates of obesity and so we look to Europe sometimes as leaders am melanoma working Absolutely so again we we look to nutrition I mean look to other alternatives as to okay what can be going on and yeah it went up that's a really really discouraging isn't it after all the Hoopla about you know we need to decrease this us now for years research has been going back and forth about the benefits versus the harmful effects of Roy ready and we were talking about this earlier had when you go to the coffee shop do you order a soy latte or do you use soy protein powder in your smoothies or in your recipes those protein bars it's important for us as counselors to know about this and ask question right so maybe we ask them questions about their previous nutrition habits of away protein so an overview of numerous research papers back in Twenty fifteen listed five health risks of eating soy products out all the thyroid problems that we see in the clinic o day in and day out right yeah lots of them absolutely and even if our clients are coming in necessarily to talk about we talk soy products again we're talking about those processed soy products so we don't recommend soy milk we don't recommend soy bad like what can we be doing better with our system and I think recently I read on or are they just published the of the rates of obesity here in Minnesota in one of these of course it pertains to our topic is increase in breast cancer but also guys are not exempt either male hormonal in like that we know soy produces an artificial estrogen and that artificial estrogen is associated with many harmful fertility problems and hypothyroidism that one yeah right absolutely we've all lean we've linked all of these things to eating soy products protein as a protein source as protein isolate and protein bars or as a replacement in some more like soy burgers and things that okay so let's dig into some of the chemicals used on our crops that produce these toxic artificial estrogens dreams and we've all heard about the stories of deformed frogs and their ref- reproductive problems pounds of atrazine onto their fields so think about this corn that's heavily sprayed it could be your vegetables could be wheat and that becomes a serious problem because then what happens that runoff gets into our lakes and ours and according to the household product database that's put out by the US Health and Human Services there are nineteen common I protein bars I'm always on the lookout of what is the kind of protein that is being used in these bars is it from a better source like way or is it coming from actress Zine is Astro- genetic which means it is high in those artificial toxic estrogens actor so we believe that is just one more reason to eat organic organic fruits organic vegetables and organic grains facts that far outweigh any potential benefits for most people any financial benefits that we may read from that yeah so no so I know so some form or your neighbors using yeah absolutely so and of course in the US farmers annually spray about eighty million we're gonNA start with atrazine so and that's a weed killer it would be something like we'd be gone or miracle Gro feed and our weed and feed zien usage get this was banned in Europe in two thousand and four that's fifteen years ago and we still use it yeah they should probably take a leaf what extent we use on our lawns and our gardens with actress seen so you may not have heard that word before but we probably have all used it and to avoid those Astro Genyk the estrogens effect of atrazine residue remember commercial farmers spray there group spoke there yeah it's interesting to note that Europe's rate of obesity we talked about that a little bit earlier is half the rate of the US facts of atrazine of pesticides of insecticides herbicides. I often when I'm talking with clients in the counseling room it usually grain and vegetable and corn crops with atrazine wheat is sprayed corners sprayed oats are sprayed so you may find up comes up at some point maybe they've grown up in a more farming community or they live or work in a farming community and so we talk about where they could be getting some of those exposures toxic estrogens your body has been exposed to yes I caroline I think that is huge for people to know and understand about those spy feed lot corn fed animals so again like feedlots this is where the animals go to get fattened up before slaughter and they're getting that you might even have to give up grains or Clark to be very beneficial for your overall health because it's going to help reduce that we would right exactly so when we eat that type of meat and eat the fat from those types of meats we get exposed to more of these artist hides now these very estra genyk cows and pigs store these artificial estrogen 's or toxic estrogens in their fat cells just like are hormone replacement therapy or birth control pills at nutritional weight and wellness we recommend better safer ways to manager Ed corn they're getting fed soy Osos high carbohydrate but also those types of grains that tend to be sprayed with that atrazine or other herbicides official estrogens so this morning caroline and I we've really we've just touched on the surface of all the different ways we could be exposing ourselves to these talks their every day life right yeah now think about let's go to meet for a minute so think about regular meat conventional me exactly produce soda actually it's a wonderful book it's full of research and actually a good dose of humor and we like this book so much that we would like to invite maybe someday sick cancer causing chemicals and products in so if you're interested in this particular topic if this perk your ears up or again if you if you so now we want to give you some general guidelines to reduce your exposure to these top toxic or you know bad estrogens estrogens and then excess toxic estrogen has our bodies hold onto body fat so this is where that vicious cycle into our offices it was it's called Astro generation by Anthony Day Anthony J Dr Anthony J he's a researcher right here in minute stored in your body fat and Estrogen ix actually stimulate fat growth so if you're having trouble losing weight you just might sales I think you'll see an improvement in your body weight and your estrogen load second is stop eating all breads and grains at least for a period of time be caught in that estrogen fat cycle and we'll be right back welcome back to dishing up nutrition before we went to break and hopefully reduce your cancer risk so number one guess what first and foremost of void that HR t all solutions for you number one stop eating any and all fast food so that one that was a tough one think this happens to men to absolutely no so you leave out those Ma'am absolutely definitely so here are just a couple possible as someone who has been touched by breast cancer or maybe running high estrogen there's a wonderful book out there that we just recently Anthony J on our show in the near future and have a chance to ask him some questions and get him into the studio with us that would be really fun that would be great show to have so Astra Jen load because it's not these types of things not only reduce weight but they also reduce your cancer risk down the road so of course thanks good estrogen coming from our ovaries so get your child into maybe see one of us and let's deal with that more naturally absolutely under percent of that grass fed animals to avoid the atrazine and roundup glyphosate You know that's yeah so we're kind of recapping and trying to give you some guidelines to help reduce your exposure before we went to the break and the people it's it's a habit for a lot of people but if we can get some of those reduce those artificial estrogens take out those bad fats those harmful refined meaner for at least two weeks now if you follow this I think you really will see a reduction in your weight but also in your accent into play and we see so many women with high estrogen levels who are stuck and they can't get

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