35 Burst results for "Mediterranean Diet"

"mediterranean diet" Discussed on Dr. Jockers Functional Nutrition

Dr. Jockers Functional Nutrition

04:43 min | 1 year ago

"mediterranean diet" Discussed on Dr. Jockers Functional Nutrition

"But foods that we certainly would want to avoid conventional meat products again refined vegetable oils like. I showed in the other graphic fried foods. So foods. That are two fried. I'm not a huge fan of things like A lot of people are doing pork. Rinds right number one. I don't recommend pygmy general but then also really highly when you cook meat fry it. It's going to end up causing a lot of carcinogenic chemicals. Things like hetero cyclic. Amiens and polycyclic aromatic hydrocarbons which are known carcinogens. Really bad for the body conventional dairy products which are loaded with high omega six fats which promote inflammation also oftentimes have antibiotics and growth hormones in them which can be problematic. Artificial sweeteners like aspartame. Splendor can be really tough on gut in the brain and then tap water which is loaded with chlorine fluoride things like that and then table salt as well steady. Want to get a good quality. See-saw good filtered. Water is going to be much more beneficial for your body. So what is the mediterranean ketogenic diet. While we're looking at this we gotta realize is a few things so number one you know you to restrict your carbohydrates in order to get into ketosis. that's critical. You want your fats mostly becoming from mono unsaturated fats and polyunsaturated fats. So that's gonna be your seafood. Nuts seeds avocados olives olive oil. You're trying to avoid more the saturated fats. We're gonna come from beef and dairy and stuff like that coconut as well. Get most your cards from low carb vegetables so broccoli cauliflower spinach cabbage asparagus. Bell peppers garlic onions things like that. All very very good eat fish seafood poultry and eggs primary protein sources. You may also again poultry chicken turkey things like that. Adjust your protein and fat intake based on your goals. So if you're working out a lot you certainly want a little bit more protein in your diet help build muscle tissue so you have to kind of adjust that if you're not working out regularly may want a little bit. Lower protein may twenty percent working out regularly. Maybe thirty maybe even up to thirty five percent protein and a little bit lower on the fat. If that's you if you're really building lean body tissue so all important things to consider and again. I talked a little bit about carb cycling strategies while it might book kito metabolic breakthrough. I really go through how to apply. Nutrient timing carb cycling strategies who should carb cycle. Who shouldn't talk a lot about adrenal thyroid function. I talk a lot about improving bio flow stomach acid production view a deep dive on digestive health. So if you want to use a ketogenic template or Jack diet order to optimize your health than i would highly recommend my book because i show you exactly how to troubleshoot it. How do you get kito six. Get out key strategically and then get back in and also show you how to optimize your digestive health your hormones and so much more so check that out. There's a link below. You can also find it on amazon barnes and noble india-bound and your local bookstore as well so check that out and would love to hear your questions or comments. You haven't liked this video. Please do if you haven't subscribed door channel. Go ahead and do that. Hit the bell button right next to it that way you get all my latest uploads get a notification going live so hopefully guys enjoyed this and see guys on a future online training blessed everybody. Well that's all for this show. And i want to thank you again for spending your valuable time with being today. If there's something you heard in this interview that you have questions on or you want to dive into the earth. Dr dot com is the best place to go. If you enjoyed this episode. Please consider taking just a quick moment and giving us a great review your help us implement more people and transform more lives and if you took something valuable way from this episode please share it with someone in your life. You know it can help. We'll see you soon on a future. Podcast he blessed..

thirty twenty percent six two today dot com Jack Dr mediterranean up to thirty five percent noble india one amazon barnes earth Amiens
"mediterranean diet" Discussed on Dr. Jockers Functional Nutrition

Dr. Jockers Functional Nutrition

06:13 min | 1 year ago

"mediterranean diet" Discussed on Dr. Jockers Functional Nutrition

"It's a forty fifty percent Carbs thirty percent so of fat and then like thirty to forty percent fat and then roughly around twenty to thirty percent protein. Okay as a post. That akito genyk diet is going to be mostly fat. So around sixty seventy percent fat twenty to thirty percent protein and five to ten cent carbohydrates and then the other difference here is that the mediterranean diet really Olive oil and seafood. As the main sources of fat res- akito genyk diet is going to also add in butter. Red meat's coconut oil avocados avocado oil things like that. So it's a more diverse array of fat that's coming in more diverse array of types of fat. So here are the good fats that you want to consume olives. Olive oil are certainly in their fish. Oil certainly another one. Ahmed training diet. They do eat eggs so eggs are in there but they really don't do cod does. Although that would be beneficial fat as well so avocados avocado oil. Coconut oil is is not talked about on mediterranean diet so certainly ketogenic diet. We recommend coconut oil coconut milk. Grass fed butter. Ghee tallow all very good fats. And of course avoiding all your bad factory fats. These highly refined vegetable oils. That are very toxic for the body so pros in the mediterranean diet. It's a whole food. base guy. Plans really focused around whole foods. Not processed foods emphasizes nutrient dense foods foods that contain a lot of nutrients. And it's it's thought to reduce your risk of heart disease. And i would say compared to the american center americanized certainly does less inflammatory much better than that. However for many people it may be too high in carbs for myself eating a lot of grains things like that knocking to work out. Well be too high in carbs for me for many people. It's going to result in blood sugar swings because of the carbohydrates. And it's going to not allow the insulin levels to be low enough to promote fat burning. Good healthy fat burning now. People have gotten great results. Mediterranean diet and that is fantastic Against certainly a much better diet than the standard american diet. But for if you've tried it and you just get the hell results he wanted. You may want to consider a kito. Genyk mediterranean diet ketogenic diet in general promotes blood sugar stability releases cravings like talked about really helps with fat burning and has a significant benefit on reducing your metabolic inflammatory disease processes so the cons. It's more restrictive. Obviously taken out more. Carbohydrates starches in sugar for some people. They feel like restrictive a lot of fruit. Sometimes people with adrenal issues may struggle. They may have a tough time adapting getting key to adapted. So that's something you certainly want to consider an address. And i talk a lot about it. My book on how to do that in on my website and on my youtube videos people with thyroid issues can sometimes struggle especially if they get into their insulin levels too low than that can be an issue so some of those people. The drain on thyroid issues may want to carb cycles for shift or not feeling. Good as you're going through kito adaptation. I've seen some people with adrenal and thyroid issues. Do amazing respond really well to akito jack. Diet and really thrive and he'll those issues with keynote diet. Other people need strategic carb cycling strategies. Which again. I do talk a lot about on my website as well as in my book. I just wanted to interrupt this podcast. Tell you guys. About palio valley bone broth protein powder unlike most companies which are actually their bone broth protein from the hides or the skin of the animal which are unfortunately less nutrient dense. Helio valley actually uses the bones and they do a slow simmering process to extract as much of the key collagen protein as possible. Collagen protein is rich in some key amino acids things like glazing pro lean and hydroxy pro which are needed for healthy skin healthy joints a healthy gut lining healthy muscles. Just a healthy body. In general collagen helps to reduce the appearance of fine lines and wrinkles and it also helps reduce cellulite and it's critical for anti-aging as it may regenerate bones and helps build muscle and support heart health. So i'm a huge fan of using collagen bone broth protein. But i wanna make sure that mine is pure as possible. And that's why. I love kailua valley because they use one. Hundred percent grass-fed beef bones from cows at are never fed. Gmo grains and they even task for over forty pesticides to ensure this is the purest bone broth protein on the market. It also has over three grams. Lycene per serving fifteen grams of total collagen protein. Now the three graeme dose of lysine is key because research has shown that that helps improve sleep. By lowering body temperature and boosting serotonin serotonin levels in. Serotonin is a key. Precursor to melatonin. That's the hormone and it. Does this without causing daytime drowsiness. You have your collagen protein during the day. You're not gonna get drowsy but it will help you sleep better at night. So guys check out kailua valley dot com use a coupon code jock irs at checkout and save fifteen percent off to get your bone broth protein. You can also go to paleo valley dot com forward slash. Dr jock irs to get the paleo valley bone broth protein or any other great pele valley's products and use the coupon code joggers at checkout. Save fifteen percent off today.

thirty five fifteen percent twenty fifteen grams forty fifty percent today kailua valley paleo valley dot com Hundred percent ten cent around sixty seventy percent over three grams over forty pesticides akito jack youtube thirty percent three graeme dose around twenty pele valley
"mediterranean diet" Discussed on Dr. Jockers Functional Nutrition

Dr. Jockers Functional Nutrition

07:39 min | 1 year ago

"mediterranean diet" Discussed on Dr. Jockers Functional Nutrition

"Excited to announce that we just launched my new book. The fasting transformation a functional guide to burn fat heal. Your body transform your life with intermittent and extended fasting. If you've been listening to this podcast for any period of time you know that. I'm a huge advocate of fasting. And in this book. I take you on a journey to help you understand how fasting helps balance your blood sugar and improve your insulin sensitivity. H-how it shuts down inflammation in the body. How it optimizes your hormones. Turns on fat burning in activates stem cells for deep cellular healing. Guys i go through. How fast and go through all the science and research on it senate fasting and how to utilize it to help prevent or even heal from cancer. Autoimmune conditions digestive disorders and neurodegenerative conditions like alzheimer's and parkinson's guys. The book goes over all the various research and practical applications for daily intermittent fasting partial fasting and extended fasting. This book is designed to help inspire and empower you to embrace a fasting lifestyle while also enjoying tasty and healthy foods at the right time to improve your metabolic flexibility and energy efficiency. See you can burn fat for fuel and have all day energy. You are going to love this book so check it out you can get it on. Amazon dot com. We also have a website. Dr shockers dot net forward slash fasting transformation. That's dr dockers dot net forward slash fasting transformation. Lincoln learn more about it and of course he can pick the book up on amazon. You're gonna love it. Thanks so much guys. This podcast is an audio recording. One of my most popular youtube videos on the kito mediterranean diet. You've probably heard of the kito diet. And how amazing it is for helping you burn fat for fuel and give you all day energy. You've probably heard about the mediterranean diet. How good it is for heart health. We know what you can combine the benefits of both. You can follow a kito mediterranean diet. I'm going to go through that in this podcast. Exactly how to do that. The benefits and how to set that up on a daily basis. So you guys are going to love this information. And if you haven't subscribe to our channel. Please do that now that way. You always get notified whenever we put up a new podcast training and also leave a five star review. Your of us help us reach more people and impact more lives. Thanks so much for doing that. And let's go into the show. Hey guys great to be with you. Today i'm talking about the kito mediterranean diet the benefits of it and how to follow it and so most people have heard of the mediterranean diet. It's widely considered one of the healthiest diets. You can follow and the mediterranean diet really. Is you know popularized. By people in italy and greece. And that's that form spain Kind of that that region around the mediterranean sea. And obviously when you live near a sea seafood is really really common. When a seafood's very rich in omega three fatty acids a lot of other great nutrients that are a part of seafood and that is base and people in the mediterranean diet. Also have access to olives and olive oil and olive. Oil is a fantastic food as well and so typically mediterranean diet as you can see in this pyramid people around. This area tend to be very active. You know enjoy community and so that's a pig foundation as you can see like at the bottom of the pyramid then as you go up. Food's at they're consuming a lot of vegetables. Lots of different colors which provide polyphenyls they do consume grains which tend to be whole grains and healthier grains than you know. Typical process grains in america. As i mentioned seafood is very common and also dairy eggs things like that and less often will be more your red meats and sweets and so. That's what's common with the mediterranean diet. And you could see her veggies know. Here's a typical plate vegetables. You've got some sort of protein on typically fish shellfish things like that they do eat fruit and grains and starches but a lot of vegetables as you can see in using olive oil typically as the oils with olives. And if you ever had like a greek salad they've got like feta cheese in there things like that which you can have a lot of health benefits to them now. Let's talk about toasts because the mediterranean diet will not get your body into ketosis. Not unless you're doing intermittent fasting and doing something like one meal a day. Then you can eat. The mediterranean diet eat the grains and the fruit and so get into ketosis. however if you're consuming more than one meal a day it will not get you in ketosis because it's going to be too high in carbs and the benefits of kito cicis. Are that your body burns. Fat for fuel. And it is a very clean fuel source. You produce more energy with key tones and a less metabolic waste. And so it's a clean burning fuel and it's it's also very advantageous Brain runoff ketones because helps reduce inflammation in the brain helps you function in things sharper and quicker and so many benefits. In general ketogenic diet helps ruby. Simple nation helps improve fat burning which helps optimize in body tissue again great for mental clarity and sharpness for overall energy levels. Helps increase the amount of might oka- andrea in your cells which is called mitochondrial biogenesis more metal contra. The more cellular energy produce reduces your risk of chronic disease can have great anti-aging effects improving skin quality improving joint health a lot of great benefits there and reduces cravings and so that's one of the great benefits of it is that once you get kito adapted. You very rarely crave sweets and sugar and things like that. It's easier to follow because of that. Now your typical pyramid again with a ketogenic diet. Highly recommend being physically active. Just like what. We saw in the pyramid with the mediterranean diet foundation. Has your fats so on a on a mediterranean diet of course reading a lot of all of olive oil. That's the same on akito genyk diet. He wanna use olives and olive oil. You can also use avocados avocado oil. You can use. Mcat oil eggs coconut oil things like that lots of non starchy vegetables if you're doing fruitvale. Localized cmec fruits like lemons. Limes maybe a little bit of berries things like that. A lot of good clean protein on a ketogenic diet. You don't discriminate the protein. It's not like fish or seafood focused. It tends we tend also add in a lot of people vive chicken and different different. Meats like that fatty meats. In general fiber you know getting nuts and seeds fermented foods and then using natural sweeteners as well. So major differences between the diet mediterranean diet again mediterranean diets certainly gonna be higher in carbs usually about roughly around forty to fifty percent of the calories and mediterranean or coming from carbs. Now that's better than typical american diet. Or what the american heart association recommends. Which i believe is similar on sixty percent carbohydrates. So it's better. It's lower than that and typically on a mediterranean diet. You're doing something around twenty percent protein and thirty percent fat..

thirty percent sixty percent america italy five star amazon Lincoln Amazon dot com greece both one meal a day Today more than one meal a day youtube One around twenty percent mediterranean sea spain one around forty
"mediterranean diet" Discussed on Dr. Jockers Functional Nutrition

Dr. Jockers Functional Nutrition

02:26 min | 1 year ago

"mediterranean diet" Discussed on Dr. Jockers Functional Nutrition

"Now. Let's talk about toasts because the mediterranean diet will not get your body into ketosis. Not unless you're doing intermittent fasting and doing something like one meal a day. Then you can eat. The mediterranean diet eat the grains and the fruit and so get into ketosis. however if you're consuming more than one meal a day it will not get you in ketosis because it's going to be too high in carbs and the benefits of kito cicis. Are that your body burns. Fat for fuel. And it is a very clean fuel source. You produce more energy with key tones and a less metabolic waste. And so it's a clean burning fuel and it's it's also very advantageous Brain runoff ketones because helps reduce inflammation in the brain helps you function in things sharper and quicker and so many benefits. In general ketogenic diet helps ruby. Simple nation helps improve fat burning which helps optimize in body tissue again great for mental clarity and sharpness for overall energy levels. Helps increase the amount of might oka- andrea in your cells which is called mitochondrial biogenesis more metal contra. The more cellular energy produce reduces your risk of chronic disease can have great anti-aging effects improving skin quality improving joint health a lot of great benefits there and reduces cravings and so that's one of the great benefits of it is that once you get kito adapted. You very rarely crave sweets and sugar and things like that. It's easier to follow because of that. Now your typical pyramid again with a ketogenic diet. Highly recommend being physically active. Just like what. We saw in the pyramid with the mediterranean diet foundation. Has your fats so on a on a mediterranean diet of course reading a lot of all of olive oil. That's the same on akito genyk diet. He wanna use olives and olive oil. You can also use avocados avocado oil. You can use. Mcat oil eggs coconut oil things like that lots of non starchy vegetables if you're doing fruitvale. Localized cmec fruits like lemons. Limes maybe a little bit of berries things like that. A lot of good clean protein on a ketogenic diet. You don't discriminate the protein. It's not like fish or seafood focused. It tends we tend also add in a lot of people vive chicken and different different. Meats like that fatty meats. In general fiber you know getting nuts and seeds fermented foods and then using natural sweeteners as

thirty percent sixty percent america italy five star amazon Lincoln Amazon dot com greece both one meal a day Today more than one meal a day youtube One around twenty percent mediterranean sea spain one around forty
The Keto Mediterranean Diet

Dr. Jockers Functional Nutrition

02:26 min | 1 year ago

The Keto Mediterranean Diet

"Now. Let's talk about toasts because the mediterranean diet will not get your body into ketosis. Not unless you're doing intermittent fasting and doing something like one meal a day. Then you can eat. The mediterranean diet eat the grains and the fruit and so get into ketosis. however if you're consuming more than one meal a day it will not get you in ketosis because it's going to be too high in carbs and the benefits of kito cicis. Are that your body burns. Fat for fuel. And it is a very clean fuel source. You produce more energy with key tones and a less metabolic waste. And so it's a clean burning fuel and it's it's also very advantageous Brain runoff ketones because helps reduce inflammation in the brain helps you function in things sharper and quicker and so many benefits. In general ketogenic diet helps ruby. Simple nation helps improve fat burning which helps optimize in body tissue again great for mental clarity and sharpness for overall energy levels. Helps increase the amount of might oka- andrea in your cells which is called mitochondrial biogenesis more metal contra. The more cellular energy produce reduces your risk of chronic disease can have great anti-aging effects improving skin quality improving joint health a lot of great benefits there and reduces cravings and so that's one of the great benefits of it is that once you get kito adapted. You very rarely crave sweets and sugar and things like that. It's easier to follow because of that. Now your typical pyramid again with a ketogenic diet. Highly recommend being physically active. Just like what. We saw in the pyramid with the mediterranean diet foundation. Has your fats so on a on a mediterranean diet of course reading a lot of all of olive oil. That's the same on akito genyk diet. He wanna use olives and olive oil. You can also use avocados avocado oil. You can use. Mcat oil eggs coconut oil things like that lots of non starchy vegetables if you're doing fruitvale. Localized cmec fruits like lemons. Limes maybe a little bit of berries things like that. A lot of good clean protein on a ketogenic diet. You don't discriminate the protein. It's not like fish or seafood focused. It tends we tend also add in a lot of people vive chicken and different different. Meats like that fatty meats. In general fiber you know getting nuts and seeds fermented foods and then using natural sweeteners as

Mediterranean Kito Cicis Mediterranean Diet Foundation Chronic Disease Akito Genyk Andrea
"mediterranean diet" Discussed on The Darin Olien Show

The Darin Olien Show

07:04 min | 1 year ago

"mediterranean diet" Discussed on The Darin Olien Show

"Team. Shire's as you shares. is team sherzai dot com. That's our were quite active on social media to where shares m md on on us and our goal is essentially to You know sometimes people become aware of their health when it's not there they become aware of the importance of being healthy when they're in pain or when they're suffering and what we try to say. I think we're privileged in a way because we're neurologist and i don't know i'm biased but neurology is just a phenomenal field to be in by. Our brain is not just a brain. It's us right and if that is taken away from us nothing matters so your brain is your emotion. It's your feeling it's your memory is how you feel joy by by things around. You is how you can. You can start crying like dean does. But you know when he listens to a beautiful piece of classical music or even Crying on kung fu panda tube. Because just hit some real hard time movie. It's a great movie. I love but it's it's that capacity to be able to enjoy yourself. I kind of find it funny when people want to say like. Hey listen i just want enjoy life. And i'm gonna do whatever i've been doing all these years because i want enjoy of life and i tell the when you could enjoy more and longer if you did it in a different path if in a different way and again there is no blame but there's just this we're trying to show people that you have to really look at the bigger picture on the entire spectrum of life and try to make better decisions to more conscious to feel more aware to feel more connected is is by the way. We're not selling anything while the book but don't worry about that. We'll we'll give that away but it's were it you can have it in your home's right and one of the reasons that when i show is in columbia university wanted the hardest the hardest program in vascular a health in the country In the morning she would die. See us he added should shoot. Being in the kitchen and learning cooking that i went to culinary school being scrapped in the morning and then just put on an apron and cut onions and potatoes. Because you just have to make sure that you're showing people how to bring health into their homes into their kitchens into their communities tasty healthy. They have to know that muscle you. The that eating healthy is not deprivation. Eighty eating healthy the second thing that we always hear it's expensive. It's not expensive. Believe me one of the most powerful foods for health in general are greens. I'm not saying go out there and see where their greens but greens are not that expensive. And so it's it's easy and then as far as tasty you will realize that the average american or anybody in the west or any you get. Have you get stuck to the state. Five foods you've eaten over and over again. I remember in pittsburgh was the beef jerky pizza. The burger pasta in some a couple of other things. Once you forced out of the doldrums of poisonous the self-destruction plethora of plants and herbs and spices and tastes that open up to. You actually makes you cry. Why wasn't eating these things before. That's that's the beauty of it. Because i always say like food is information. The amount of information that's coming in tastes and textures and benefits are so abundant that nature is communicating directly with us through a few. Let's jump into that and really give people some insight as to the information that food is in the detriment or the benefit that it has absolutely and and that's the core of our research in our work. I'm happy that we've been involved in the research side. So you know we always hear that. Food is complicated nutritionist. Complicated and that. There's a lot of diet wars going on. And people are confused in you. Pull up the news. In some day. Ketogenic diet is good and the another day. You see a picture of a person sitting next to a lake eating a fish in pasta and wine. That's good and then there's a carnivore died. It's really confusing. Because i think it's just a misinterpretation of the data that we've had for a long long long long long time and it's been clear and when you look at any research in the last i'd say you know forty to fifty years whether it's epidemiological studies whether it's clinical trials or case series. All the different types of research has come to us when you look at the totality of the data it points essentially simply and. That's how science works. It's not perfect. You can't get a black and white answer. That's not how it works. You always try to see trends. And you see what the majority of data's actually showing us and whatever dietary pattern it is whether it's the mediterranean diet or the mind diet which is the one that has been studied for brain health. It's a combination of mediterranean diet and died low in sodium and and so on and so forth. You see the foods that stand on top. You see the foods that have been most anti-inflammatory or antioxidant properties are plants so they are the greens the beans the the fruits nuts and seeds whole grains spices teas and the foods that are at the bottom there. Your processed foods. The added sugars. The added salt sources of saturated fats. Which are mitch's and dairy as well as chicken by the way people think it's better but this essentially the same as writing those those are at the bottom. Those are the foods that actually caused damage and so when we came up with because everybody likes summer. Just tell me what to eat right so when you actually boil it down. It's an unprocessed plant based diet. It has all the macro and the micro nutrients that are necessary for the brain to maintain its structure to function properly and also to provide the environment we were talking about for those connections to be made and there are so many examples like for example in russia university. In two thousand fifteen. There was a paper. That was published by. Dr martha morris. She died a couple of years ago unfortunately because of breast cancer but her research was pretty significant she was the one who coined the term the mind diet and she showed that people who adhere to mind diet can reduce their risk of alzheimer's.

martha morris forty second thing pittsburgh fifty years one Five foods Eighty couple of years ago mediterranean dean Crying on kung fu Shire two thousand fifteen columbia sherzai dot com american russia university
How to Supercharge Your Brain Health with Food

Broken Brain with Dhru Purohit

03:36 min | 1 year ago

How to Supercharge Your Brain Health with Food

"Talk about three of these foods. Here that people would be surprised to know that this food is a brain health food. Yeah so first. Of all i mean with the book genius foods. I really wanted to strip away to be s strip way the dogma and really pick the foods that are packed with the kinds of nutrients that we know that your brain needs not only to survive the modern world but to thrive. We want to give the the kinds of nutrients in the kinds of antioxidants. That are really gonna help. Your brain fend off against the insults. Do to toxin exposure mean the modern world where confronted with more toxins than ever before in human history. You know and i kinda use toxins as as a as a to cast a wide net. I mean this could Describe anything from the industrial grain and seed oils that we over consume today the canola oil corn oil soybean all these oils are toxic. But then all the way down to the the refined processed carbohydrates that now make up sixty percent of our of the calories that we intake so these foods that i highlight if you can go to the supermarket and buy them on loop. You're gonna be doing your brain a huge favor so three of them. I would say You know for one definitely dark leafy greens so my favorite spinach kale a ruge. What i try to do every single day is try to eat what i call a large fatty salad and i'm usually focusing on those three greens. rush university research has found that people who do this consume a large bowl of dark leafy greens everyday have brains. That look up to eleven years younger on. Scans so i mean you have more youthful brain eat dark leafy greens I'm usually Seeing those greens in extra virgin olive oil. And i'll tell you. Why allah voile. I consider to be a genius food in its own right Because it's rich in first of all it's got a very favourable fatty acid profile so in terms of the kind of oil that we wanna consume liberally. We can look too many different types of studies to confirm that extra virgin olive. Oil is really beneficial. We can look at the population level and we can see that people who tend to consume more extra. Virgin olive oil have better health. They've got better cardiovascular. Health got better Brain health they even can lose weight. We can look taking a step down To randomized control trials. You know there was the pregnant trial. The premed trial was a very Population long-term about six years is what it spanned Trial where they took Groups of people and they put them on either low fat diets or mediterranean diets for already higher in fat and they supplemented those two mediterranean groups with either morning nuts or more extra virgin olive oil and they found that when consuming up to a liter per week actually improve the health outcomes of these people. The pretty midst study was actually recently reanalysed Because there were some flaws in the random mutation the methodology but even after the reanalysis of the trial they found that the results were the same and so very good evidence. You know people were surprised because as you mentioned up to a leader a week. Yes the lots. Its large quantity. Yeah it's twenty. I mean you know we now know. Thankfully that fat doesn't make you fat even though the two unfortunately have the same word But extra virgin olive oil. You know it's the polyphenyls in the oil aside from the fatty acid Ratio of monounsaturated fat to saturated fat. It's very favourable from that standpoint but it also contains plant compounds that are profoundly anti inflammatory. So inflammation is the cornerstone of all modern disease. Pretty much and extra virgin olive oils is one of these foods that has a very strong anti inflammatory effect in the

Rush University Mediterranean
"mediterranean diet" Discussed on PodcastDetroit.com

PodcastDetroit.com

05:51 min | 1 year ago

"mediterranean diet" Discussed on PodcastDetroit.com

"I is boost saudi. Kill famous together in you. The wellness kai you can find us on facebook fitness together. No i am on instagram. Left t know by So last week at the studio. I was chatting with a number of clients that we recently signed up and couple of the awesome. What is the mediterranean diet. So i wanted to cover today. The mediterranean diet is what it involves and Some of the research behind the the diet itself so in one thousand nine hundred ninety eight the hobbit medical school release the results of research that studied the dies. Those countries bordering on the mediterranean. Their findings suggested that fat and carbohydrates were not the main culprit in obesity and heart disease. But rather that the right fats and carbohydrates should be the base for a healthy diet. The study pointed to low rates of obesity diabetes and heart disease throughout the region as proof of their contention exactly. What is the mediterranean diet. And can't help your news lose. Weight actually is no mediterranean diet. That's funny to me. Yeah it's interested. Sacha compilation of the way that people in in the countries surrounding the mediterranean sea. Eight right so that would be the diet of the the region right. It's normal for those people but what you have to look at. What is the what are the the obesity rate there in that region. It's probably nil. It's a lot less to to the us and right now the pulse of the world as well. Yeah yeah so So despite the differences in actual specifics All of those Studied based that diets on on the same proportions of food groups and calories and all included olive oil as their main source of fat in fact that dies contained far more than the recommended other than the recommendations made by the usda forty percent rather than thirty percent recommended for most healthy americans still. The evidence was irrefutable therefore it must have been the kind of carbohydrates and fat that made the difference. The mediterranean diet consists of the following guidelines sixty percent of total carbohydrates from grains fruits and vegetables. Those intrude whole rice fresh vegetables and fruits whole grain breads and cereal polenta pasta made with whole grain not refined white flour spiring use of red meat fish and poultry the typical adult Mediterranean consumed about fifteen ounces of red meat and poultry per week. Another five to fifteen announces of fish po week account for the bulk of the make protein intake compare that to the typical american diet which might include a pound of steak for dinner in one night took a half pound chicken breast the next and so on and so on olive oil moderation right. Yeah yeah and the right types as well gotcha. Oil is not a miracle oil it is however a mono unsaturated the good fat monounsaturated. Fats help lower cholesterol rather than raising him and all healthy ways to at-bats to die and yes even though we think of fat has a dirty word. Your body doesn't eat some or its use white can't use many of the vitamins that you feed him. Pr important component of the mediterranean lifestyle was activity. The typical mediterranean diet includes walking rather than driving physical activity in the fields old. The home and recreation physical activity is vital in helping the body to lose why and to maintain your new white. Wants you reach at the secret to losing weight with. The mediterranean is your is to base your meals on healthy carbohydrates leafy green vegetables brightly colored vegetables whole grains and meals and use meat sparingly. No more than three to six. Ounces per day derive diatribe from vegetable sources all from fish oil exercise regularly to wrap up your metabolism. The mediterranean diet is a weight loss program. It's a new way of each. That will help you reach your goal weight and stay there when you get right and again. It's all about moderation though. Correct right you can do the mediterranean regional diet. But you had remember it's about moderations before and it's also about making the right choices as well because that plays a big role in how you end up looking how you end up really right right. As well and again you can find us on facebook At offense together novi and instagram page is f. T. not by thank you..

mediterranean obesity facebook Sacha us
"mediterranean diet" Discussed on Healthy Eating For Kids

Healthy Eating For Kids

09:42 min | 2 years ago

"mediterranean diet" Discussed on Healthy Eating For Kids

"You're going to try every week and so on and when you empty out a sort of even canned one can of beans so if you prepare to buy dried beans and cooked it up separately then makes me go further so that you may end up finding that that same meal can now stretch over two meals. So that's now automatically reducing intake of meat anyway and I know he's getting womanized. Nope soups but you could make cold soups or you could make a source with tomatoes. Easing some of these prebiotic foods onions leeks and Golic and you can make up a sort of like a soup base type thing and then use that as a base to us when you prepare are the dishes as soon would like I fancy persona in a way like it still has tomorrow's and he still have some of these pre Vanek foods and cook up a batch of that if we hopped in the fridge. Especially if you do that on a Sunday for example then you've got as a base to use to prepare some of your dishes throughout the week so again it. Just come down to doing a bit of many planning. And of course as I do have a mini planning mini calls over the learning Hump Section of my website. So you can purchase that many calls and you could either teach you how to put together a meal plan as well if you if you find that. You're really not sure how to put together a meal plan and I certainly you know initially particularly before. Covid nineteen head. I used to love being spontaneous as love popping into the shops and just sort of deciding on the day it was going to make full for that evening. But I've certainly had too many plan. Do you know what I have found out that my life is so much easier since many plan if you the ingredients that I need in the fridge or cupboards I don't have to wake up every morning thinking gosh what am I going to make today. All planned out in advance so the key then is if you're interested in following more of a Mediterranean type. Lives that you don't have to follow something. Precisely may be things or aspects of that Mediterranean lifestyle. You can borrow for your family and still read some of the benefits and that could be going to break it down into just a few main things before we wrap up so you're going to try and increase the total amount of fruit and vegetables. And if you finding that say your family only eating one portion of fruit perhaps think about how you could try. Increase that to a couple of different portions. Do you just need to make the fruits? A bit more exciting. Now that it's getting warmer. I've been making some fruit salads and the girls love that so that could be something that you consider. We've into your week a planner and the vegetables. I think many planning would definitely help. You can identify which vegetables you'd like to include and then you could also you know if you're only having say one or two of the same vegetables most days in the week think about expanding that list and like you say it really doesn't matter which wants you are eating. The key is to try and have a variety of fruits and vegetables during the week. If you can so I find that sometimes soups quite easy for lunch. And you could rotate bud by having a soup that does have beans or you could have a lentil dish for lunch and that denies easy way of sort of cutting out meat products. As WHA if you're not a huge fan of meat anyway you could incorporate. Some me has very easily in lunch because you could use a bit of to you know. Use a bit of Salmon Mixing Some Yogurt and it makes into a little pace. Almost most and a sandwich filler. During the week. And that's quite nice and quick and easy. I appreciate kids. Want to take that to school or some kids might not mind it. There's really aren't up to you. You could use those and make your own homemade fish case and things like that but lows ideas in that other recipe blog pos and put caused other easier ways of incorporating some ways of the Mediterranean lifestyle. Is Things Avocado more? Not One thing to bear in mind. Is that nuts. They all rich and calories as laws. The portion sizes will be very important. You may find that if us not a snacks that is really important to think about the portion sizes. You know for children. Maybe just really really small handful would do the same thing for adults. It may even just be a tablespoon so think about the amount that you are using but there's no reason why you can't include nuts in your died especially if you have a child who you know who needs some help with weight gain if they are underweight as well in things nine pilots and seafood pizzas. These are all Mediterranean foods as well as you know. There's nothing wrong with say called Chicken dish with way you then served with a yogurt dip and lots of seasonal grew vegetables on the side. I quit knock using polenta which is a nice talion grain. It's not really. Free is in that in baking as well but I know it's often used as a replacement for Pasta Rice. You could have a little experiment in the could use. Polenta a little bit Couscous as one have some nice. If you have leftover roasted she could just that in through the plant and maybe why not think about adding in some hubs and perhaps a bit of Fettuccini or something like that and that could be really nice light meal for one day in the week as well so really the Mediterranean Diet in not show? Isn't it's not too complicated. It's all about upping your fruit and vegetables for your family incorporating some nuts it could even go into solids as well baking or as a snack using more of the vegetable based oil in your cooking rather than say butter or lard or even deep frying and things like that and trying to think about how you can incorporate fish and I think that's the hardest one for children but also in the UK but not big fish eaters but fish fingers to count because we want things like called and Haddock in our week they all rich in Ardine miniature on. That's really important for the normal growth and development of babies and young children. And then you want your oily fish for the important. Dha The AMIGA. Three fatty acids that again have a role in the normal development of the brain. And I as while but also linked with improved outcomes for cardiovascular disease and lower blood pressure and link to depression and long alive so it's not too difficult to put together a meal plan. That's more Mediterranean inspired loads of recipes online that you could probably look into and the biggest takeaway message is start small if you thinking what love to try more of Mediterranean style diet but it just sounds overwhelming with my kids. Don't like fish or we struggling to increase the amount of fruits and vegetables in house. Then start small. Think about making one goal every week. And how you can work to it. So if you're going to focus on just having more fruit think about some of the creative ways have been increasing fruit intake in the week and the following. We think about how you can increase your vegetables and then the week after that. Think about how you could maybe introduce more beans to try and reduce your intake of red meat for example eating red meat every single day most days of the week. Think about how you could sort of in some Fish or more beans lentils and also nuts in your diet so just focusing on a few small changes over the next thirty days but breaking that down again into one small change that you can make every week so thanks so much for tuning in today to do look out for the blog post on probiotics. That will be out on Monday. Do join the monster close if you like to learn a bad putting together a meal plan for going to school or daycare and harder plan a nutritious meal plan immune-boosting on maintain you'll founded by finance..

Golic Covid WHA UK underweight Ardine depression
"mediterranean diet" Discussed on Healthy Eating For Kids

Healthy Eating For Kids

13:23 min | 2 years ago

"mediterranean diet" Discussed on Healthy Eating For Kids

"Back to school and daycare now if you live in the league hey most schools and this re's will be reopening from the first of June. I know my daughter has the place a couple of days in the week. They are quite short days but it quite nice. If you're worried about churn going bag after you know quite a really long time and I. I'm certainly worried about whether she will even make it because our school have said that if your child has separation anxiety they won't be allowed to join school. I mean that makes me feel really nervous but let's see how it all goes and yes I'm client open to send you my daughter and I'm quite pleased with the procedures. My daughter's school have in place to let kids return to school too and it's only a couple of days a week so let's say let's see how it goes so thank you very much for tuning in today for another episode of Kids Nutrition and I've got a couple pieces of news for you. I am running the next master masterclass for third of June which is a Wednesday evening at eight o'clock and because I know you will all be thinking about getting the lunchboxes ready or prepping meal plans during the week. We're GONNA talk about many planning for children going back to daycare and going back to school. And we'll talk about immunity foods that all nutrients that do have a role in promoting immunity. Talk about prebiotics probiotics. A little bit more on prebiotics really and how to include these foods as part of a nutritious balanced. Diet for children. So if you'd like to come along to that we will. I'll take you through. The portion sizes wants to the portion sizes. He can expect young children toddlers to eat. And then you know how you can determine if the portion sizes on right for older children U. Conn a tent the live session. Then don't worry do book your place anyway because I will send you a replay and you'll be able to watch that back and you have access to that for up to seven days. So do you know Duke Come? Join US live if you can. It's really nice to have a bit of a group discussion time to time. And I think what I've noticed is that from previous sessions. Parents really enjoy hearing what other parents have to say. And I think it's quite nice to know especially in these warring times more problems are the parents facing and how they are dealing with it so like to join a Moscow is usually held via zoom and the last couple of sessions have run have been really successful and I love teaching. I've done loads of teaching over-mighty during my career as a paediatric Dietitian a lot of times. I have done some public work but also most professional settings teaching master's level but also at conferences internationally and within the UK. So that's the first bit of news that will be link in the show notes if you don't know whether show notes are they won't be a link like sort of underneath where you listening underneath the Media Player. There's usually a link are now. I just sort of put a link to the show notes which are usually in my website. And then you have all the lanes for you to book your place onto the monster clouds so the second piece of news and a half of is that. I hope you tuned into the podcast episode with Dr Kate. Steed from to back probiotics. Release My My blog post very soon so by the time has caused episode is release. It might not be quite ready but do tune back in a couple of days time. You find that there's a blog post all about probiotics. I will take you through some of the different strains and the research behind it and which helped conditions that certain strains of beneficial. It's going to be a really useful document for you so I would encourage you to come back and visit the blog which is over on my website. Uk Kids Nutrition Dot Com. So today we're going to all about the Mediterranean Diet and I thought that was quite nice one to get into as while you know time and time again day all good piece of evidence and research show that people who follow the Mediterranean Diet to have quite a bit of health benefits like improved heart even lower risk of depression and certainly the died has been linked to a long knife now. Back in about February this year I did offer some comments to the Huffington Post and those comments were published longside. A Article V job will link to you in the show notes as well and actually what I really enjoyed about when I was doing some background reading for the died. You know on some of the claims around that it can also Mediterranean dark and promote aging. Thought that was really interesting. And all the down to you know helping reduce cognitive decline. Making you you know. Bryant and living long alive from reducing risk of cardiovascular disease which is one of the leading causes of death particularly in the UK so what is a Mediterranean diet typically and it is a died that does not surprise a lot of fruit and vegetables in there? I don't think in Madison much the type of fruits and vegetables that you need to eat. It's really more about getting your family to eat a variety. Are you buying this same fruits and vegetables every week? And if that's the case especially now that we have much much better access to the range of fruit and vegetables and just food in general probably time to go back to buying in purchasing and cooking with a wider range of fruit and vegetables. If you can there's also things like not in the door and not saw particularly useful because they are rich in protein rich in anti oxidants and so he really useful or useful food to include in. Your Dodge. If you aren't fully more for plant based on ask while and of course things like beans and that zito could be kidney. Maybe it could be but a beans at keeping. It really doesn't matter. Just try to incorporate some of those foods in the Diet because again is another use food source of protein that also has fiber and as you know from the chat from the earlier podcast episode. The one where I interviewed Dr cates steed from opt back. We know that fiber foods or prebiotics really important for keeping a friendly bacteria in the gut. Happy they need that for to feed on essentially so if you are interested in falling Mediterranean is and I won't lie it will mean reducing your intake of meat and that would be the case for and and so the one thing that caught does come to mind if you are reducing say animal products. Like red meat and chicken. Then you do need to be really careful about sources of iron rich foods in your family's diet. There is a blog post on iron on my website which link in the show notes so that you can refer to that and things like not green leafy vegetables that are on the legumes they are all sources of I and especially lender. These are really great foods to feature in your family's died regularly and of course if you're reducing your intake of meat then the other food that you could you introduce or eat a little bit more frequently is of course the food now. I know. Children aren't always keen on fish. But depending on what the rest of your family's Diet looks nine it. It obviously. The first abuse thing that comes to mind is that it is a source of Omega. Three fatty acids so that food that hopes with the normal development of the brain. And I particularly if you're pregnant and virtual run right through the five years of age that is really important. Make sure that you're not eating. At least one portion of Oily Fish. So that's things like mackerel. Salmon Trout anchovies and Love Jack Jamie Oliver example of using tend anchovies pasta sauce. I think that's a really great idea in if you're used to that. They may pick up on that flavor but as you start cooking with things like and ingredients like that more frequently good that they actually barely even notice it but again I've gone a podcast episode with all the different ways of eating fish. They you thinking what quite like to get a few kid-friendly fish recipe ideas and there is certainly a block post and podcast on that which I will also link for you to refer back to and of course with the rise in popularity of things the key to Genyk Lecompte. Sometimes you know things like butter may be promoted but as we. We really want to be careful about the type of fast that we are using in your doctor. You can still carry on if some recipes called the butter in baking. That's that's fine however if you aren't cooking than trion use something like olive oil or rapeseed oil as the main source of cooking oil because these oils sorts from plants obviously and they contain the type of fat that is beneficial for your heart. And it's a good idea to use these types of facts cooking early on so that children become accustomed to having these huge wide variety of flavors from from quite an early age. He definitely was named the Best Diet for twenty twenty three years in a row and the eat will guy can certainly be helpful for for you. If you're wanting to have an on you know the type of foods or the food categories to include for others but like I said in the masterclass cover a little bit more about portion sizes and how to plan a kid's meal. I'm a big advocate for not making separate means for the children. And if you've been listening to the podcasts quite regularly then you know that you know I believe in family meals and I never could separate meals for the children and I haven't since I'd say. The girls were Iran. Say Nine months we generally made even been be in a move beyond that early winning stage. I generally prepared me a plan and then I would pretty much adapt. The family foods that I was still suitable for Babysi- that would no added salt to add sugar for example but we just got into a habit of using lots of herbs and spices and things like that make it a little bit more exciting and again. I do have a separate masterclass. You can purchase and watch the recording. Which is all about weaning and are populated that in the show notes as well. So I mean I. I love seafood. Mediterranean lifestyle would be very easy for me to follow it does include lots of pulses and things claritin. You don't have to give out meet at all. I know it says you know the Mediterranean diet a features. A little bit less meat. What he can do is he can just make some really small changes to your to your lifestyle of example if you normally have a few meat eating days in the week then you could perhaps swap one of those for fish or if you find cutting out meat. Altogether would be too difficult for you than Kip. The media and by all means it is a still a nutritious source of protein and iron zinc and the other micronutrients. But what you can do is. Why don't you at an Cup of cooked? Beans set. Could be could be chick peas. It could be butter. Butterbean Cannelloni red kidney beans. I mean the such big variety so you could even involve the kitchen that getting them to help you choose which ones that..

UK Mediterranean Huffington Post Moscow US Steed Jack Jamie Oliver U. Conn depression Dr Kate Dr cates Kip trion zito Madison Genyk Lecompte Bryant Babysi
Can we use food as medicine?

Fading Memories: Alzheimer's Caregiver Support

10:59 min | 2 years ago

Can we use food as medicine?

"Guest Don Rene has a compelling story of self care and recovery after a debilitating month in bed and a lifetime of chronic illnesses. She has spent the past decade learning from others while assisting them with their daily health issues their experiences show nutritional support and ways to detox. The body inside and out are crucial to maintaining. Good health. Don Rene is currently devoted to the care of a woman with stage four. Ls focused care for someone navigating. So many obstacles has provided good challenges for them to overcome. Don Rene has gained an intimate understanding of how nutritional support and AIDS affects us and our health and our cognitive wellbeing. The traveling caregiver part came from the fact that I would. I could travel on the phone. I could travel on the email I could travel to your home. I can travel wherever you needed me to and I could at least try to help you get somewhere where you can feel that you're getting some sense of control back in your environment because it can feel so out of control when you're fighting disease disorder. You know a like. How do we bring bounce back? How do I find balance for you? Where are what are the things that are triggering you to to lose the controls that you're not having any more and you know with LS LS is a? It's a terrible thing. It's I mean you lose everything from the neck down you have. Your brain laughed but You know virtually. She stayed for less patients. She's immobile from the neck down. She can't speak to me other than through communication device in. That's if she's feeling like it so usually. We use a lot of mental telepathy and I looked ends by language. Reads and intuition and Basically just basing everything on her baseline where where's her happy place and then trying to keep her at that happy place. No so I know that's the same with ultra so I'm always trying to try to keep my mom and her happy place goodness. It's I visited her yesterday. And the plan was I'm a Rotarians and I go after my rotary meetings. We didn't have a meeting yesterday so I thought okay I'm GonNa go earlier and I will go my plan about noon and they would be down with lunch and then I would take her to a restaurant. I would eat. Get Her something small to snack on. Whatever just so we had that nice socialization. Because she's she still verbal but nothing she says makes sense. It sounds like it makes sense and people will look at me and like Oh you know. What is she talking about like? Give me the historical context kind of question and it's like there is no historical context because this makes no sense and so. I try to give her this nice visit so yesterday we were. I get disrupted like just as leaving. The door landscaper comes and he's got questions. I'm like dude. I'm hungry. I need to go get my mom so I can get makes no sense. It worked and I got there like Korda one and she's still having lunch. I'm like they never have to like eleven as I usually can't get there early enough to actually eat with them break so I was like she didn't see me so I'm like okay and I went out in the courtyard. Did a couple of things on my phone whip back. In most of the residents were done. She was still leading. She's also at the stage of Alzheimer's where she has difficulty with eating utensils but she has difficulty eating with her hands. So that's that's a challenge. And so most of the residents were done. The tables in the floors discuss you just covered in food. And I'm like there's no way I'm eating with these people in this. I'm not a Germaphobe Neat freak but not that bad and it was just it was just too much like she's still eating okay and like at this point. I'm starving because it's now like one o'clock and I usually Thirty noon so it's getting rather late and I'm like okay. Well this is just completely screwed up all plans for that I. I went to lunch and the plan was go. Get MOM HAVE LUNCH. Visit with her for about an hour per back off. And then I was going to reward myself with shopping at Michael's and maybe Joann fabrics because we've just moved and we have a lot of neutral so I needed to find the POPs of color. That was the plan but I had to pass Michaels to get back to her. Okay like that's just dumb. I'm like you know what it's not. GonNa make much difference at this point so I did my Michael Stuff. Which was yesterday was such a Monday. I gather inventory people blocking every aisle Mike Really. I'm just going home going home. I'm giving up underway now by persevered. I went and I had you know I got mom. And you know the I went to Pinera and they always like. Oh you WANNA pastry for ninety nine cents which always say no. Do not need the sugar. I got that for her. You know so. We sat there on the bench in the sunshine. I'm in northern California so the sun is very warm. Breeze was quite chilly. So the combination very pleasant. He sat out of the bench Hannah just sat there eating the cookie. Hopefully she got more cookie than I did. It was the plan and she just wasn't like in the mood to talk. Mike Okay. I've learned the hard way. Not Not push so dumb with them with a cookie and she said something and I said agreed with her. She said I don't know what you're talking about. I'm like just agreed with how I said such a nice to have but we go for a walk. And this is where. My Mom's Alzheimer's is really interesting because she always wants to. Make sure that we're doing what you want. And whatever you need it it's always. Yui New Right looks like well. I don't WanNa be here and I don't want to sit here with you. Not Talk I want to do any of this. But it's necessary so she said whenever you want to find or walking his. She's had a lot of pain when walking. Yeah and she didn't seem to have a lot of pain yesterday so I thought okay. We walked all the way around the residents and we got back and it was about thirty. Four o'clock she starts getting really crabby. So Mike Hey it's time for me to go back to work and I took her back in. And that was that was the end of the day except the as I was leaving. There was a gentleman from the assisted living part of the community sitting on the bench for the cute little dogs target him. I'm like okay well. This was not the way I planned my day. But it worked out okay. Mom and I had a decent visit. We didn't have any any words so that was cool. Yeah the I think we should talk about the nutritional support. 'cause I wonder sometimes. Yeah I know personally if I did not get a good night's sleep I wake up and my brain is going. Let's have some doughnut stuff that I don't it's like don't don't don't don't eat donuts. And it's not gonNA help look brain. You need a nap. Not crabby food is fine. It's fascinating it's like thankfully I know why it's doing it. It's looking for quick fuel but don't Sugar even gives me quick fuel. And so you said you put your this. Gal Aliens on plant based Diet Yes. It's very let's talk. It's very similar to the To the mind diet so I don't know if you're familiar with the mind diet I am but you can. You can give a highlight just in case this is somebody's first episode so basically for me. It's just like saying Mediterranean without all the grains. That's what it is similar is. I don't In that's actually because I had diabetes type. Two through my through my journey with an her sister has now been diagnosed with Alzheimer's and I have a friend a really good friend who's MOM's been diagnosed with dementia and so I've had to go through the journey with them too and Try to help. Help them with some strategies and What I found was is that it was all the same and that diabetes type two can turn into diabetes type three which is actually Alzheimer's dementia. So who knew that my sugar problem could eventually turn into something really bad for me someday. So sugar you know was definitely something. I had to make sure to get off the menu as fast as possible and then jumped to the mind diet so the mind diet is the Mediterranean Mediterranean Diet which is plant based it would be green leafy vegetables it would be Sprouted allies say sprouted seeds. Because I don't think you should eat seeds unless they've been sprouted and I don't think you should eat nets unless they've been soaked but that's just because those those specific seeds and nuts they have a big acid on the outside was protects their shell and when they get activated those that acid comes off while if we just eat it were depending on our stomach. Digestive acids to get rid of that which actually throws a neuro toxin in the mix so your brains like what? Am I supposed to do that so sometimes people might say? I can't eat mets. It always makes my tummy get all bound up or I can't eat seeds same thing so they feel like that's happening. Probably a good chance. They need to break their seeds and nuts down before the item so I generally sprout and So all of them to the point. Where blend them and make net cheese before? I'll eat them right out of a bag just because it seems to again. It's what works for you. Everybody has to find what works for them so with the Mediterranean or the mind diet. I removed rice. No rice rice turns empty sugar so little story drew. I used to have hypoglycemia. And then it turned into diabetes type two because I had a gluten allergy so decided to go get all gluten products at the store Boxes they all say gluten free gluten free gluten free gluten free gluten free. The trouble is is that it's processed food says not really food and it other trouble is is that it's mostly made of rice. Rice converts to sugar whole. That's true I never thought of that within Lena but never looked like if in one year I had diabetes. Tikoo and I gained forty

Alzheimer Don Rene Diabetes Mediterranean Mike Okay Rice Mets California Joann Fabrics Aids Mike Really Pinera Korda Michael Stuff Michaels Tikoo Mike Breeze Hannah
Mediterranean Diet 101

20 Minute Fitness

06:11 min | 2 years ago

Mediterranean Diet 101

"So the Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean. A really originalist. Et Miss Way from around the nine hundred sixty s replicating their diets. These countries include Spain. Italy Greece southern Franz amongst a few others and although there is no strict definition of the Mediterranean Diet and there's no way to follow it because there are many different countries around the Mediterranean Sea. And obviously people have different foods. They eat in these areas. It really revolves around eating a high level or vegetables. Fruits whole grains nuts seeds and olive oil researchers have noted that people following these diets were very healthy when compared to Americans and they had a lower risk of many lifestyle diseases the fundamentals of the Mediterranean Diet than the consumption of vegetables whole grains and healthy fats which we talked about limiting your intake and red meat's having a moderate intake of poultry. Dairy your fish or eggs. Both a heavier focus really on seafood on poetry and considering the Mediterranean lifestyle. Not folks food elements necessarily. It's being physically active eating your friends and family and enjoying the glass of red wine. So what should you be looking to avoid if you want to fully eating patterns of these Mediterranean? Well you should be looking to avoid processed meats which we've also had leopard on so check back to that as well you want to avoid added sugars in your sodas for example you want to avoid transfats again. We've done an episode on this so such for the database and file trans fats episodes to find out more about that. You should limit you'll refined oils like your soybean oil and canola oil folks more olive oil. You should be wary of a lot of low fat products because these often have added sugars in to substitute a taste to be cautious of this and avoid refined grains like white bread and white pasta but put it into context to make it more visual vivid view. Want my day of eating look like when following a Mediterranean eating pattern lifestyle so it might be X. on toast with Avocado for breakfast. You might have something like Chemo with Bell. Peppers olives and sun dried tomatoes for lunch and for dinner. You could have something like a white fish with some sort of Greens like Kale or Aruba tomorrow. Yeah this is just an idea also chef by any means but I'm sure you've come a lot. That's a combination. Make Ready Flavor. Some helps you get a bachelor idea and if that sounds good to you then obviously Mediterranean. Diet might be something that you consider giving up those foods been for the canal. Royals the and sugars. It could be a lifestyle that better suits you. It's not too restrictive as not eating a certain time when it's not saying completely scrapped out of products for example Vegan Diet. It is more flexible than than certain diets out there. So now we've established What sorts of foods to avoid into eat and Dale Day meal plan might look like let's look at the health benefits and hopefully what from what I've already said? You should be able to understand that cutting out most junk. You're more likely to be taking in less calories unless of course rating series volumes your by following Mediterranean lifestyle. You're eating a balanced diet guessing in your vitamins and minerals from your daily routine badge on your avoiding as I said. Eating too many calories in excess. What else is that? What the study was published in England Journal of Medicine which they run them on trial of the Mediterranean diets for primary prevention of cardiovascular events. So this study. Run the assigned participants who at high cardiovascular risk with no cardiovascular disease at enrollment to one or three diets that was the Mediterranean Diet supplemented with extra virgin olive oil. The Mediterranean diet supplements mixed nuts or control diet slaver alleviated by Was to reduce dietary fats and the study had a total of seven thousand. Four hundred forty seven people in it and it found among persons at high cardiovascular risk a Mediterranean diet supplements extra-virgin Virgin Olive oil or nuts reduce the incidence of media cardiovascular events rather than the advice just reduced dietary fat of course as we always say more studies are necessary to determine whether lifestyle factors such as more physical activity or extended support systems are partly responsible for the lower incidence of heart disease and meditating countries than the US but there again are more health benefits. The relationship between the Mediterranean diets and sleep in older adults has also been examined so a sample of one thousand six hundred eighty nine adults aged sixty five years above were tested based on a self report questionnaire when I changed looking at sleep. Duration Annesley quality on the research suggested the adhering to Mediterranean dollars can help improve swiftly quality in older adults but might not effectively quality in younger people as much. The Mediterranean Diet could also be useful for people trying to lose weight as I've touched thumb a systematic review of measuring dot for long term weight loss was conducted on compared the Mediterranean diet to a low fat diet a low carbohydrate Diet and the American Diabetes Association Diet and the Mediterranean Diet resulted in greater weight loss than the low fat diet at around four point in these study but produced similar weight loss as other comparative diets. But of course as I said if you don't want to lend you carve some full of a low carb diet but usually eats whole grains than the the Mediterranean diets may suits. You better really depends what works for you. You don't mind limiting what you what you. Thurmond focusing on but to me. It doesn't sound too restricted at. It's more as I said of a lifestyle. It's not just ate the food. Avoid these foods. It's about being physically active about being preached to give your food. It's about just eating. Organic healthy produce should help you make healthy lifestyle choices else As

Mediterranean Mediterranean Sea Lifestyle Diseases Spain Italy American Diabetes Association Chemo United States England Journal Of Medicine Thurmond
"mediterranean diet" Discussed on 77WABC Radio

77WABC Radio

11:04 min | 2 years ago

"mediterranean diet" Discussed on 77WABC Radio

"And your organs unfortunately that's the fact that's the worst factor have because that's the link to the diabetes the heart disease the cancer all the things you don't want to make a list of everything you don't want it's all linked to one way another high levels of visceral fat we also look at body water we look at metabolic rate you metabolic age so important if you're if you're for the different factors that are happening lots of fat in the body let less muscle you know muscle is the engine of your metabolism and so if there's less muscle and more fat that's going to slow your metabolism down if you've a mineral imbalance your body not absorbing water properly if that's going to slow your metabolism down so if you're coming in and your basic metabolic rate is seventeen hundred calories a day but your body's function like you're taking a twenty five hundred calories a day you're probably gonna have a hard time losing weight now and so when we tweak that a little bit when we treat the formulas when we tweak the supplements for each individual based on the testing that we do get the body work and better get you going down hill you won't be you know it won't feel like you're pushing a boulder uphill anymore because we're going to lose a pound we're gonna get you going downhill so that's NJ died dot com you can also call you can call one eight five five five N. J. diet one eight five five five six five three four three eight and that's a schedule an appointment in one of the offices for a goal over the program at no cost will explain it to you and so you can always call making appointment just remember folks when you're when you're calling the the people on the phone only there to make an appointment removing all the barriers for it he's got to get into the office to for and now we're moving all the barriers for you and they don't really have the answers because that there's a lot of customisation here and a lot of different options and a lot of different things and it's a little different for everybody and so that's why you got to come into the office to see what's what so eight five five five six five three four three eight and Marie was talking a little bit about it different patients I was going to go over a talked about L. Roy al right lost thirty six pounds and you know when he came in I said to him you know he was on this a gentleman who was on he's a diabetic sees on my foreman and you know I say again a very large portion of our costs on while you look there it's almost like a regular yeah I mean look if you're if you're obese chances are you know a lot of the year if your piece it's one the main side effects of being obese is diabetes right I'm not even being like tremendously obese I've got you know it does the woman for example that I now she's not tremendously obese she says to me my doctor put me on a very small doses of metformin I said you have high cholesterol now well look a lot of times a lot of times you know the the there people are coming in and are taking different medications and so forth and yeah so he's on met foreman and I said to him do you monitor your blood sugar uses yeah minor every day to make sure that your moderate because normally what we typically see with people is that within the first week you really have to adjust that medication we see this all the time yep and I say that within the first week but really we you know within three four days a lot of times people are are adjusting their sugar mags their insulin the sugar mess because the sugars coming down so quickly and when people say that to me they when I say that to people they look at me sideways and I'm I'm I'm being dead serious you need to monitor your blood sugar you're going to start reducing it generally what happens is within a few days your need to redo it you need to start to start lowering it and so and like I said I'll write down thirty six pounds his blood sugar used to fluctuate between one fifty and two hundred it is now after two weeks of the program it was between ninety seven and one oh five you start lowering his meds after three four days he was completely off the sugar meds within a couple of weeks when we came in we we looked at a number of things we we did the hair and saliva by energetic testing with that plaque personalize formulas energetically persons formulas on that end we also took a take a look at the blood work I saw that he needed neuroendocrine support his support and so we put put him on on on those supports as well and I down thirty six pounds blood sugar is normal and he's rocking and rolling he you know you know it's a sense to me yeah just like you predicted as a new one that's normally what happens I mean you know you get to body work in the right way so thirty six pounds no more diabetes and now if the DNA testing after the program shows them how to how to what exercise is best for him what diet is best for him we we look at a number of things that could be diet could be a Mediterranean diet a fact free diet a low fat diet a balanced diet a low carb diet people come in all the time I do low carb low carb low carb well how do you know that's good for you I don't know why I said what the test is gonna show what's what what genetically might be best for you is what type of diet and this is done yeah for after the program it's just so great and knows how to exercise now so you know if you're doing an Durrance and you you see that maybe the DNA shows that you need to concentrate more on more more running or or things like that rather than or war wait Sir and and those types of things that you'll be able to tweak that for yourself and what what's the vitamins and minerals vitamins vitamins are necessary going forward add to it to optimize health as well so we look at all these different metabolic factors as well to to really personalize his journey from from day one really going forward and folks can always commence and then a blood work meant for scan and and so forth and we'll be able to keep doing it for you I mean really you know that's what we do yeah I mean I you see patients must this time but I know that a lot of part a big portion of your days always dedicated to actually researching and looking for new ways to really supporter patients after the program is done and how you know how to personalize the supplements and for them to take these things after the program is done that way you know they keep their bodies hydrated and they keep themselves balance yeah because you know as we figured out losing the weight is very easy and simple at this point you know during the forty or sixty days on our program on our program and it's really what you do after and how your life changes after and we had Patricia who didn't have a tremendous amount of weight to lose but had them had a lot of like health issues and physical health issues which was very interesting she was using the C. pap machine which means that most of her wait was sitting you know in the higher end of her belly you know was laying right on top of her lungs because otherwise she wasn't that heavy to really be having issues sleeping but she was having you know having those issues she also was having she also had a really old ankle injury so that really prevented her from moving around a lot in exercising a lot because she had some of this extra weight and it would really hurt you know when she would move in so when she lost the first ten pounds she was able to completely get rid of her C. pap machine for sleep apnea because she no longer had you knows what we talk about this visceral fat right we don't know exactly where it is you can't see the visceral fat all the time because the visceral fat is what's around your organs in your body actually starts to think that it's an organ all on its own producing its own hormone that's right so and you know this must have been sitting on top of her lungs and you know you the body heals in a hierarchy and once you start to lose weight the right way the body knows exactly where that visceral fat has to come off of so obviously the weight loss started right around for a long area because the first ten pounds she got rid of the C. pap machine and what's great is by the time she was done with the program you know towards the last two three weeks she was able to walk twenty one blocks each way from the train to her work out without having any residual pain on that ankle that she had injured years and years ago so much with the truth I think in total she was you know in the high twenties she didn't have a ton to lose I stopped earlier but she chose not to you talk about the weight on the ankle for every pound that you're overweight yeah is thirty pounds per square inch shack on the knees on the ankles on the hips on the low back so if she lost twenty pounds times thirty yeah that's six hundred pounds per square inch a lot that's a lot right no wonder you can't walk twenty I'm twenty boxes a lot that's a lot extra six hundred pounds per square inch on the on the on already injured ankle yeah so yeah let's tell you what twenty blocks each way every single day you earn yourself like a half a bagel I'm serious you know like if you really think about if you think about calories in calories out like you couldn't you can really like you know this is like good exercise twenty blocks in twenty Bucks out of this is not something that takes time that you don't have to go to the gym this is something that's part of your daily routine how wonderful is that for you right if you choose a great thing right so she doesn't have to go to the gym this is what she does she's not that young that is you know obviously pre retirement strategy but she's busy she's got kids she's and this is great for her you know and you should get on now now she can do it without any without any pain not much effect in ashes energy to do it because she no longer has to sleep with this machine which is just you know it was constantly on her mind I'm gonna talk about your favorite thing next you close like you close now so creations keep telling us that they need to have budgets you know at planned out for their new clothes after the program is subject to change sends me an email she's finally hit her goal she's down from one sixty five to one fifteen two rounds of the programs that's cute to one sixty five to one this is somebody that's five three I think that's what my daughter wakes so when she was forty something one sixty five to one fifteen she with the great thing is that she she went out we went through all her old clothes gave her all close to a Vietnam vet beauty care a charity so they won right huge win right it's probably you know I got some great stuff gave that away went out bought some new clothes so that get the economy going a little slow so it's a win all around she's down from one sixty five to one fifteen and she had a lot of four started the program should a lot of chronic inflammation lots of chronic inflammation at paints everywhere and never felt really good for years and it wasn't just the weight because of just the systemic type of inflammation and oftentimes you see that with liver type of liver toxicities and things like that and **** psoriasis which is another sign of a of a liver toxicity as well a lot of times and so one sixty five to one fifteen two rounds of the program so that's you know.

A Mediterranean diet can help to promote healthy ageing in older people

Made in America

01:37 min | 2 years ago

A Mediterranean diet can help to promote healthy ageing in older people

"This study links the Mediterranean diet too a lot of health benefits frankly in older people can cry has been saying this for a long time here in good day health this new study sort of underscores that the Mediterranean diet has some notable health benefits especially as I say again for the elderly healthier aging reduced frailty things like that what happened was this the group of people put the study together watch to the good health of more than six hundred Europeans between sixty nine and seventy nine years of age side is put more than half of them on a special diet was modeled after the Mediterranean diet adept especially for the for the elderly according to the Mayo Clinic the diet mostly consists of whole grains fruits veggies beans nuts herbs in olive oil fish and other seafood eaten weekly red meat not included in the diet really eggs and poultry eaten in moderation researchers say the group that aids the modified Mediterranean diet saw more growth among beneficial bacteria that are associated with better memory and better brain function participants with osteoporosis also saw less bone loss and those with blood pressure issues on proven there as so the Mediterranean diet named by US news and World Report the best diet three years in a row based on health experts input so what's the old expression a word to the wise is sufficient if you're looking to age well and you're like the eat follow the Mediterranean

Mayo Clinic Bone Loss Mediterranean United States
Mediterranean diet scores another win for longevity by improving microbiome

WTOP 24 Hour News

00:30 sec | 2 years ago

Mediterranean diet scores another win for longevity by improving microbiome

"Amazon founder Jeff Bezos says he plans to spend ten billion dollars of his own fortune to help fight climate change Basil's the world's richest person said in an Instagram post that will start giving grants this summer to scientist activist and nonprofits working to protect the earth bays USCIS company Amazon has an enormous carbon footprint in Amazon officials said last year that the company would work to have one hundred percent of its energy use come from solar panels and other renewable energy by twenty

Jeff Bezos Basil Amazon Founder Instagram Scientist Uscis
"mediterranean diet" Discussed on The Zest

The Zest

06:50 min | 2 years ago

"mediterranean diet" Discussed on The Zest

"About dessert? Well in Europe. The theme is they have deserved at least once maybe twice a day but it's not like like we deserve. They eat fresh fruit. So they'll have some grapes. They'll have a slice of watermelon. They might have half an apple. The two people split slice. And that's dessert. That's part of their traditional everyday desert. They'll also make something like I put in. Near Blueberry very you know ricotta cheese cake. They will have that for a special occasion. They don't have. It's not a band food thing. It's not like no carbs or or no fat or knowing that this protein there there are no if it's real food it's not banned. It's meant to be enjoyed on occasion. I love that philosophy a yet they save those things for special occasions with people you know so they. It's a fruit is an in a once. Once or twice a day event her dessert and then once in a while on a on a you know Friday evening Sunday afternoon. They'll make a real special dessert like you know a grandma souffle or chocolate Mousse or the cheesecake. I mentioned you know something like that just once in a while just once in a while so when you're speaking with the fishmongers or the market stall proprietors I mean are you speaking to them and their own language. I speak fluent French and Spanish. Oh you do get by in some Italian. It's not great. My Greek is limited. I probably have twenty or thirty words. My Turkish really not so good doll hole. I Won't shame you for that. Having at least two languages really does help so besides English in addition to English now now. Where's your favorite port? Pay Freight favorite port of call yourself about how so many I mean. Take take me with you. Stephen Course. Sailing around Corsica in France was wonderful at a senior is incredible the the food was great. Eight the best food markets. Though were in Spain like Valencia. We spent a week in Valencia on the Mediterranean coast is gorgeous historic town. The market building is like out of Julius Caesar Times. I mean but it's fantastic. They you're tasting everything. They're selling olives olives and pickles and wine and olive oil and dark chocolate and all these things they have you taste before you buy them. I love that so I guess you wouldn't Sale around to the land that would be rougher sailing around literally down the French Atlantic coast around northern Spain around Portugal to dead into into the Mediterranean. Oh that's we started in northern Spain in northern France you bought the boat. They brought the boat in France and then sailed into the Mediterranean then spent a a seven months sailing. Yes so that would have been tough. There's not like an intercoastal waterway that you could've gone just it's open ocean sailing. Yeah wow that's exciting. How big is your boat or did you feed your Catamaran? Nice boat does so. There's kind of a the whole Mediterranean lifestyle though outside I guess absolutely so some of the benefit clearly comes from the nutrients in the food unmistakably mistakenly yet there's other benefits that come from how they live that are clearly make the Mediterranean lifestyle overall and make them return giant. Look good I mean just for an example. They're more active than we are in the. US they walk more. I mean typically they walk to work or bicycle to work or walk to the grocery store every day. We don't really do that. There is a process and whether you're in France or Italy or Spain or Greece people walk in the evening the before or after dinner the whole family goes for a stroll and they might be out want instead of watching a screen. Whether it's their computer television thorughout walking in the community in visiting people so there's social connection with the two and then when they eat their meals are long leisurely. I don't think think we ever had a meal in Europe. In a seven month period. That was under ninety minutes really inao leisurely no way we do that. It's leisurely and it's with people. For example. We had a couple of times workers on the boat mechanic. Or someone you know sailmaker or something. Eighteen and I'm making recipes right and so I'm saying hey. Would you like to try this. And they look at me like well yes. I'd like to try it but I don't have time to sit down for a whole meal now. They don't get they. Don't just take sit and take his standup bite or a snack. Either they sit for a meal and they talked and they communicate or or they don't eat so you know they they don't eat much breakfast. Maybe Coffee Little Fruit Yogurt. Maybe sometimes eggs on the weekend but mostly they have a big lunch and a big dinner right. Well that's I mean it's fun to hear about that kind of lifestyle to learn about it but we're not going to change our culture so we're going to have to adapt. These recipes are quicker lifestyle. We could though adapt in the sense that we eat food out a table bowl with people and not have a television or a computer screen or a phone on and we talk about the food and communicate. So I think that's something we we really should be doing for our health and be more active to being outdoors. You know. They eat food outside more often there with nature more often. I think there's several aspects aspects of a Mediterranean lifestyle that we would benefit if we tried to use more of them and I tried to put that kind of information in the book. I think it would. They have far lower rates. Having designing the pressure may do and I think a lot of it has to do with how they live. There's selling wonderful tips to start off the New Year Dr Steven Massively. Thank you so much for being here there. That was Dr Steven Massively. His book is called the Mediterranean method and he shared his recipes for White Fish Savita with avocado mango and tomato and four pairs post with wine and cinnamon. You can find them on our website possessed PODCAST DOT COM. Tom Thank you so much for listening. Subscribe to the zest. It's free and it's easy to do and if you liked what you hear give us a rating on. It Ed's I'm Robin Sesing Him. Delia Kolonin I produce zest with help from Megan trumbull. Mark Hayes and Craig George. The zest is a production of W U._S._F. public media..

France Spain Mediterranean Europe Valencia Dr Steven Massively apple Julius Caesar Delia Kolonin Stephen Course French Atlantic Tom Megan trumbull Corsica Mark Hayes Ed Portugal Robin Sesing Craig George
"mediterranean diet" Discussed on The Zest

The Zest

08:45 min | 2 years ago

"mediterranean diet" Discussed on The Zest

"Us to get but a lot of people feel like they don't know what to do with fish fish you know. Open up a canned tuna fish. Okay but otherwise you go when you go to the grocery store which fish to get. How do I know it's fresh? How now I cook it? It's Scott again on whatever. So what what do we do. So it's usually in Europe. It's what's the freshest there that is the key it's not no one really goes thinking. What am I gonNA? They shop almost every day. So it's usually if you're going to the fishmonger it's what's your best. Freshest fish today would be the question and usually it's usually a woman at the stand when I'm shopping and they're very opinionated and when I asked him and how would you prepare it they tell me that too so writing these things down do right now I I write them down and I do do a little video recordings with with their permission That's part of the when you ask in a restaurant. They have to kill you three times if they talk. If you find out the recipe but the ladies at the market know exactly how L. The local restaurants make it and they're happy to spill the beans and give you how the recipes are made. And then I then I go back to the boat and I practice cooking and that's the beauty beauty of this. If I can make it on a boat come on. You can make these recipes in your kitchen at home. What okay what's in your Galley? I have a little all three gas stoves willpower like butane. And I've got a very small oven. You know like the size of a toaster oven and it doesn't heat eat really well so I got up make use with an questionable boat oven and then I've got a sink drain refrigerator and then are. Are you giving us some of those methods of preparation in this. Yeah that's what the recipes are. These are the ones I collected from port deport in Spain Italy France Turkey Greece from place to place. On what recipes. Did I collect along the way that would be you know insightful. Easy to prepare delicious and really and then how do you make them. You know it's not just about reading a recipe to me. When I'm writing this up for this book doc? It's really more about the process. How do you cook with somebody like olive oil? That's the dominant fat. They use many people. Damage it with high heat. They they I used to I eight so it's learning to cook it. Lower temperature lower heat. Your food actually tastes better. Use a different oil when you cook it. Hi Oh yes absolutely. Oh you should be using like avocado oil or almond oil. If you're going to cook get over four hundred degrees because that's the smoke point that's the point at which you start damaging the extra-virgin olive oil components. So when you damage the olive oil. You're not turning it into like hydrogenated some degree. Yeah you are. Yeah you're we're making making it on your making nasty unhealthy compounds when you damage an oil. You don't want to burn your oil. That's what you're doing when you exceed the smoke point you're burning it. Yes I am doing that up. That's a game a couple different kinds of oil because you want that high so you want to know something you want to see something but that I would say you sit with Avocado oil and then if you could add a little extra virgin olive oil at the end when you simmer it the flavor so and then you take some traditional recipes and you said you lower the The glycemic index. I'm looking at the Spanish Sanish tortilla recipe. which is something I love to make use But you I make it with a lot of potatoes so I would use less potatoes because potatoes again they have they have almost artsy there. They have a very high glycemic load. There is highest brad and table sugar. Oh ooh mashed. Potatoes are actually higher than table. Sugar if you can believe that really yes they melt in your mouth depress you save them for holidays okay and then when you use potatoes. I just use a smaller portion of potatoes and throw in some bell pepper onion John or another vegetable instead for that added texture with your torch Vanish Tortilla. What about sweet potato fries? Oh Uh sweet. Potatoes are definitely better. They have more fiber less vic- McLeod more nutrient good. Because that's my favorite thing in the world all right so better news there there. People are GONNA be starting out the new year with good intentions such as starting to eat a Mediterranean diet. Its ruins died on the planet. Money one overall diet for health for longevity and it's the easiest diet to follow where I was going to ask you I mean. How do you advise people people because people start out with good intentions? You know the the road to hell and then you know. Starting this mashed potatoes advise vice. Them I want people to pick something they can stay with long term. You know the idea of doing a diet for ten twenty or thirty days to me and then what you go back to. What what you were doing and gained all the weight back plus five pounds? That doesn't make any sense. Much smarter would be to say. Why wouldn't I follow the Basque ask Diet for the health of the planet? The food's delicious. The meals are easy to prepare. It's easy I could stick with it and probably my family and in France are going to like it. I mean to me. That's like a no brainer. As to what we should be doing even the World Health Organization has now stating their policy. Let's see is no matter. Where on the planet you live? We should be cringing everyone to follow a Mediterranean Diet. Wow okay well the we need to start practicing cooking fish more. I guess and you can even be vegetarian and follow a Mediterranean Diet and you could do a more low carb version Asia so one of the Nice things. It's so versatile you can modify to meet your food preferences. If you don't feel well eating a lot of carbs than most of your carbs wouldn't come from starchy foods. They would come from vegetable berries beans nuts and you can have a little more protein within and you know so. There's a lot of variety and you could even be purely vegetarian and do really well on a Mediterranean Diet. But then you would miss out on some of the seafood if you're GONNA if you're not eating that much seafood than I would recommend a seafood supplement and I talk about supplements that you need to add or could add to optimize your health to go with this when you said you have a hard time picking a favorite recipe. Because they're like your children but I'm GonNa ask you sure you have as we all do kind of go to go go to rescue. Hardly have to think about it can throw stuff together kind of a recipe. What is it I mean I really love salad new swabs? I've I've always liked it. You know it's just so fantastic the colors the flavors the dressing. What's solid niece was so lettuce with vegetables? Like tomato. Green beans traditionally. It has potatoes. I used battle on this recipe. Instead traditionally it has to Anna. I used used Either I give people choice between sardined little canned sardines or canned pink salmon instead. Why not tuna? Well we'll tuna has a fairly high mercury level and it so you can eat it on occasion but it's not something on. Ask someone to start eating several days a week. It's going to be too much mercury mercury. So wow and they don't eat that much tuna in the Mediterranean tunas like get re runs seasonally. So there's like a week or two of the year when they can catch tuna and and they do and they eat it at that time but it's not like it's you know serving Cantu year round okay so you sardines or salmon. Is that what you I like sardines or salmon with it but I mean there's so many recipes you know there's so many salads soups this the But the salad niece wise. That's let's is that I. I'm thinking that was traditionally with anchovies. You yes it's and it's it's a classic French Mediterranean Iranian Salad dish from niece. Yeah and that's when you like to do it. Seems like an easy one for the boat. Maybe because you don't have to cook anything you don't have to cook anything you open up a boy I met you. May you know Lance Carrots or green beans or something. They're going to go with your vegetables abortion but that's yet so a little bland cheating when you're done. What.

French Mediterranean Iranian S Mediterranean tunas Europe Scott World Health Organization Spain Italy France Turkey Gree Cantu vic- McLeod France Asia
"mediterranean diet" Discussed on The Zest

The Zest

09:04 min | 2 years ago

"mediterranean diet" Discussed on The Zest

"About your life. You divide your life between Saint Petersburg and Saint Petersburg Florida and you said you sail the the Mediterranean half the time. Tell me about that will to research this book. I committed to spending almost a year sailing around the Mediterranean and going from PORT TO PORT EATING AT LITTLE MON PA cafes and shopping in all the markets and buying food and and and researching why I do people in the Mediterranean lives along. Why do they have such better health? Wire the you know at eighty five and ninety still vibrant and out shopping every day and I it was you know I was. You can't do it from Saint Petersburg Florida as much as a and and I have to admit it was pretty darn appealing to to go to Europe and sail on sail boat from Port to port for basically almost a year. See a living on your sale living on Heftier here at home and then for for the last couple of years for this book half the year on the boat. How'd you get to be such a good sailor? I grew up sailing. I raised competitively as a kid and I had the job for a little bit in college. Summer as a sailboat captain in France. And so you have written. This book called the Mediterranean method. Your complete plan to Harness Ernest power of the healthiest diet on the planet. So we've been hearing about the Mediterranean Diet for long time now. What made you decide that you wanted to write another book about it? Well you're right. I mean since the nineteen fifties with Keys and then you know the in the nineteen nineties there was St St Leonhard study that came out and that really changed my career as a physician in the early one thousand nine hundred ninety s when the first time ever for every twelve people. Oh you had followed the American. Instead of the American Heart Association Diet the Mediterranean Diet You could prevent one heart attack and stroke for every I mean that was like the as is powerful has taken an aspirin more powerful than taking statin cholesterol meds. That kind of helped change. My career is the Mediterranean Diet and he came out saying that that was that good for your heart and then just in the last couple of years. There's been another very large Mediterranean Diet premed out of Spain once again showing if if you follow a low fat diet versus if you're randomized to a Mediterranean diet where we add more olive oil and more nuts you reduce the rate of heart attacks and strokes. They also showed that you had less diabetes less cancer on you're less likely to have memory loss and even your cognitive function improved so I mean we should make it clear. You've written a book with recipes but you are a medical doctor. I started in family medicine but I've been publishing with the American Heart Association and Doing Research Studies since the early one thousand nine hundred fellow right. How hard tell me? I've been how to promote heart health. How to prevent heart disease has been a big part of my background? And I'm you know with the Department of Family Medicine here at USF the The twist that you have in your book is that your. You've got a little bit low carb because when I think of Mediterranean also and I think if Italy I'm being a lot of pasta slot of bread dipped in oil pizza bread. You know French bread those solidify myths. That isn't how people eat every day like in Italy you know. Why talion so much slimmer than us? Yet they pasta him more often than we do. Yes Oh we're on. We're on the verge of reaching the fifty percent obesity rate within the next ten years in the. US towns are much lower than that that they have as an appetizer. A little tiny portion on salad plate and then they have the main course with with vegetables beings protein so when we pasta. It's this huge platter. So we've kind of lost our portion control is it's like the never ending. I always feel we're GONNA get a big bowl of pasta. I'm eat and eat any en eat and I haven't made a dent in so they do give us big ball so in Mediterranean method. You'd be eating three read afford to five bytes pasta if you had pasta and then you'd go on and have the rest of your dinner okay. So you're twist then as you call it is low glycemic to explain what low glycemic blow They've done analyses. Really look at when you eat food. How much does your blood sugar jump after eating of serving food food? That's glycemic load glycemic load blood sugar rise from a serving of food and they've compared all these different foods and they've been able to analyze it and they realize lies that some foods have a lot higher Jump in blood sugar level than others like bread inch table. Sugar are almost the same exact score. Does that mean they have the same effect on. Your Oregon's is on your body eating bread and eating table. Sugar is really the same thing I mean texture texture wise from our perspective. They taste different but they have the same biological impact. Your Body looks at it. And the number one cause for both heart disease and for memory loss and diabetes and aging for that matter is blood sugar control so we really don't want to so it's not cholesterol like we've been thought for years but we realized blood sugars the number one cause for all of these case. So why aren't you outing. The Kito Genyk Diet which which is no carbs and it's because it's nutrient deficient you're GonNa get old before your time it's a short you know the Keno Diet is a great way to lose weight quickly clearly but unfortunately you oftentimes usually gain it all back so you feel like this is a more moderate term or effect. I wouldn't say moderate. This is more reflective when they've looked at one year weight loss studies. A Mediterranean diet was asked. Is the Paleo low. CARB KETO diets for one year ear weight loss. Okay so we've been talking about what not to eat not to eat the bread and the sugar and big big portions of Pasta but a Mediterranean food is delicious. So what are you touting in this book what are the. What are the recipes Promoting well. Let's look at. What's the heart of the Mediterranean? Eating plan you know. We're talking about cuisine. That comes from Spain. France Italy Greece Turkey Northern Africa. And then you know even extends beyond on that to Portugal and other places where there's influence so we're talking vegetable fruit beans nuts olive oils predominant minute cooking oil that we lots of herbs and spices far more than we use especially garlic and Italian herbs and French herbs and things of that sort red wine with a meal red wine in moderation not really much other forms of alcohol a little bit of dairy some poultry. There's this probably mostly sleep free range poultry in contrast to coming from you know factory farm There's not a lot. What do they not have? They don't have preservatives. They don't have have much red meat. They do have whole grains but the when they've done analyses and they looked at the Mediterranean diet grains provided the least benefit of all the components opponents of the Mediterranean Diet. And if you follow do the combination of Mediterranean foods and low glycemic you get. That's the the Best Combo for reducing memory loss for reducing heart disease for extending longevity. So what's your favorite recipe in here. There's only now I want to say. This is not really a cookbook. You explain what the Mediterranean method is. You explain that it's good for your heart. It's good for your memory Utah. You break break down a lot of of methods of how to keep the Mediterranean Diet and then at the back there are fifty fifty recipes. My favorite recipes are in here. So you're asking. What is my favorite child? That's a tough one But no I would maybe the Pie. Because it's I've changed should I can't with the low glycemic version of it so instead of Pie in Europe is usually a- too big a portion of rice and we do it in the US. It's even of course a bigger portion Shanab rice ear so I tried cauliflower rice and it was delicious it cut the cooking time in half so it was quicker to prepare less time. I am Equally delicious and I. I love that recipe because it's so Mediterranean seafood with herbs and spices. The Way Hey it's prepared it's like is simple good quality ingredients put it together and it tastes fantastic. And it's really good for you so I know you are are talking about eating a lot more seafood Which in Florida? We shouldn't be that hard for.

Mediterranean heart disease American Heart Association Europe US Spain Saint Petersburg Florida Saint Petersburg Italy St St Leonhard Ernest France Italy Greece Turkey Nor PA France Oregon aspirin Portugal Doing Research Studies Utah
"mediterranean diet" Discussed on The Zest

The Zest

02:03 min | 2 years ago

"mediterranean diet" Discussed on The Zest

"You know why are you Italian. So much slimmer than us yet. They pasta him more often than we do. Yes I'm robin sesing. Ham and this is the zeph citrus seafood Spanish flavor and southern charm disasters celebrates cuisine and community in the sunshine state. The Mediterranean Diet has just been ranked the number one died again by. US News and World Report. It's the third consecutive in year. And if you're looking to eat healthier this year and poop with the Mediterranean flair. We've got some advice from Saint Pete Doctor Who's just written a new book on the subject support.

The Best and Worst Diets of 2020 with Jill Weisenberger

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

09:28 min | 2 years ago

The Best and Worst Diets of 2020 with Jill Weisenberger

"The reason. I've asked you to join us today. Is that she was also a member of that panel of experts that raided the diets this year for US News and world reports. So I thought it would be interesting. Not just to talk with her about the results but also maybe get a little peek behind the scenes at the process. Welcome to the nutrition diva podcast Joel. Oh Hi so. Is this the first time that you have been on this panel or have you been doing this for a while now. This is my third year my third set of rankings workings might first year was twenty eighteen and said the first seven years where without me while they're making progress then will tell us a little bit about the process. Does the panel. Do you all have any input into which diets are going to be rated R.. Those always selected by the Journal Journal. Those are selected by the people who work for US news and do you know what criteria they used to select. It's them yes. They look at the things that are very popular. It's not what they think is good or bad or best or worst they look at what is very very popular so for example sample this year we ranked thirty five diets but last year I think we ranked forty on. I think the year before there were thirty eight so they asked some they subtract some depending on just the popularity of what people are talking about in in doing so the list includes diets had been around for decades as well as as you say some of the newer more trendy diets. Do you know if any of the diets that got ranked this year. We're brand new. First Time to the list I know there is actually nothing that was brand new this year. There are actually five less so five diets from last. Ask Your disappeared. But I can't remember off the top of my head. which ones they were they were just to at least popular? Okay so you get your list of diets that you're going to review and then what sort the things do you. The panelists take into consideration as you are ranking the diets or scoring the diets okay. So we don't meet as group. I know a lot of people. Ask that question we meet as a group and Hash things out. That's not the way it's done. We work on our own with a very long questionnaires where we're ask. Ask questions about how we think it holds up against healthy eating in general like the Guy Terry guidelines what we think it will do based based on rapid weight loss or long term weight loss. Heart health diabetes. That type of thing like you mentioned earlier and they give us a profile so the folks at US news give us a profile for each diet and we use that we use. What what else we know in our own experience? So I've been Dietitian in diabetes educator for many many years tons of experience working with people will with lots of various types of diets in various success of so we answered the questions based on our own experienced what we look in terms of research to the profile includes research summaries links so we can go and find out more so it sounds very comprehensive. I can see why by that would've taken you so long to to go through that but it's also very thorough and very comprehensive. I feel so I feel like I. I know I spent a lot of time. I would have to assume that others others did as well. Well let's talk a little bit about the results of this year's ranking so topping the rankings for overall best diet this year was the Mediterranean Diet which has been at or near the top of the list for years yes and other diets but in that top ten for overall best diet included the dash diet flex -tarian diet the mind diet many of these diets that my listeners will recognize because podcasts passed on them in the past but in your view what do these top rated diets seemed to have in common. Is there a common thread. Yes so the the top guys particularly the top three are very very similar. So That's Mediterranean dash inflexible -tarian so the top diets tend to to be more whole food based in they tend to have a plant slant so they may not be vegetarian Vegan but Mediterranean training dash lexa carrion new Nordic mind these diets Definitely a plant slant. That's doesn't surprise me which ones rank at the top lit also seem to me that another thing that these top diets had in common is that they were not so much a set of diet of rigid dietary. ooh or specific meal. Plan that you had to follow but more a a guideline set of eating habits almost a lifestyle approach I would agree with that for shore. You're the one that's probably. The most prescriptive would be dashed. Because is I know you're aware that was a giant that was designed by the NIH is a research tool originally to look at how we can lower blood pressure so that one is probably the most scripted that even and that one has a lot of flexibility in it so at the other end of the list for overall best diets were the Atkins Diet the do candidate the Kito Janik Diet which are all very low carb approaches right but I noticed that some of the other things at the bottom of the list were things like the raw foods Diet Paleo and whole thirty now those are not low carb diets per se. was there a common denominator. There were did these all end up at the bottom of the list for different reasons. Do you think I think they ended up at the bottom of the list. Because they're restrictive. They're taking away a lot of foods and then that of course lowers the score on. Ah Ease of following a diet. Not as one of the things that are that is scored is up following it and as you said. The flexibility of those others Diet Diet make make it easier to follow that gave them a higher score over all the other thing about it is dropping out a bunch of foods. You have less nutrition even if you think about all those fighter nutrients that we have in our plant foods like four thousand plus fighter nutrients or phytochemicals help fight disease. Protect us from cancer. Type two diabetes heart disease so forth. Those are largely in the foods that are taken away in these various groups and then when it comes to hold thirty something else in there. That's really kind of a problem for me. And that is that you have to follow a very rigid prescription for thirty days. And if you mess up by one bite or one lick you had on day twenty nine or thirty you have to start back day one and I just think that is a horrible message to tell people that either. You're a hundred percent right right or you're a total loser. Well and you know one of the things. A lot of people don't understand about the whole thirty is that it was designed not buy health or nutrition professionals but for what it's worth it was designed as a method of identifying food sensitivities and so it's essentially an elimination diet where its effectiveness. Activeness might be dependent on strict compliance. So that you can get that but you know it's not the best elimination diet out there and I think most people don't think of it as As a as an elimination diet they think of it as weight loss diet or a detox cleanse or some other kind of healthy diet reset so there's a lot of misunderstanding understanding about the whole thirty diet hoop a great so joe some of the diets that ranked at the bottom of the list were overall Diet. Actually ranked highest I in subcategories such as the one for fast weight loss. Now frankly I have always had a problem with that category to me it. It seems like a bit of an oxymoron because I think that fast weight loss' much more likely to be temporary weight loss so that's generally not what I'm looking for in a diet plan but it's still this this disparity between the ones that were best for fast weight loss were at the bottom of the list for overall helpfulness. So do we need a different diet to lose weight. Eight than we knew. Do just need to stay healthy while I don't think so. I think that the vast weight loss diets really set us up to have two sets. That's an unhelpful. Eating patterns one is when we're losing weight in one is when we're not gaining weight and so I think it's not a good idea at all but the to answer the question in the survey. Is this diet likely to lead to fast weight loss. Now I had to say yes kito and things like that. So that's how it gets up there because I think it is. It is true we see more rapid weight loss with very low carbohydrate diets than we do with other guy and commanded by the time you get out to your one year two there's really no difference anymore Of course I prefer the dies were rated overall for weight loss. Because because I don't care how long it takes you to lose weight and I don't mean you personally of course monitor but I don't care how long it takes somebody to lose weight. I just want them to lose it and keep it off

United States Journal Journal Terry NIH
"mediterranean diet" Discussed on Diet Science

Diet Science

12:34 min | 2 years ago

"mediterranean diet" Discussed on Diet Science

"So d a New Year and a new intro for Diet Science. Oh ooh yes. We are standing on the edge of Diet Science. WHO and we've been working on this new intro for a while and I'm so excited because is it reflects our cutting edge nece on what we present to our listeners and we're always looking for new interesting health topics and nutrition topics to share? Well that's how I feel about a two. Yeah and our our friends the Ya Ya. 'cause they are a a current singing group are the ones that did the recording for us. They did a great job they really did. So we're going to have a link to them so we can introduce you to the is. They deserve your attention. There're her wonderful new music group actually been. They've been around for a little while they have. And you describe them a little more. The is our it's two Beautiful Singers Bob Horton and Jeannie mcglaughlin. And they They do positive music meaning that they their music is inspirational. It inspires you to be your better self it what to have a better world a better planet and it's just really really inspiring music. I listen to their music almost every day. I use it in my workouts. Oh that's so. They've got some really great music and I'm happy that they were on board to help us with this. Jacek was very sweet of them. Yes so thank you thank you yes thank you yes so there is a topic that you WanNa talk talk about this week. Yeah absolutely. We're talking about the Mediterranean Diet today. Okay because it's ranked number one by the US News News Best diets what the. US News does. is they evaluate thirty five different diets and they get input from a panel of experts. Experts including doctors nutritionists Dietitians and people who specialize in diabetes heart health human behavior and weight loss and they They basically look at criteria to rank the diets based on whether they meet the USDA my plate guidelines for calories portions vitamins and minerals as well as whether they help or hinder weight loss and also they have to be relatively easy to follow so so the Mediterranean Diet as ranked number one this year for twenty twenty but it also ranked number one last year and it has been in the either the a number one or number two position in previous years as well so The Mediterranean Diet to me is. It's it's almost kind of like like a no nonsense. Overall healthy approach to eating and living in. And what's really interesting is when we talk about the Mediterranean Diet. Hi and unfortunately the word Diet is in the name but I kind of wish. It wasn't because it's really a it's a lifestyle. It's a lifestyle and in fact when you read about doubted you see that. It doesn't just only incorporate the food aspects but it also talks about The lifestyle of having you you know being active in your life and also about Community sharing meals with family and that type of thing so the whole idea of family dinners is even even a part of the whole philosophy of a Mediterranean diet lifestyle so And it's been around a while the one one really interesting being History on the Mediterranean Diet was that you know it's been research since the nineteen fifties early findings emerged out of something called the seven countries study which began in nineteen fifty seven and it was. It was directed by a A researcher named Ansel keys from the University of Minnesota and he brought together researchers from all over the world to collectively steady the medical questions of the time concerning specifically cardiovascular diseases among people who were living in countries with a variety of different traditional eating patterns in lifestyles. And what what came out of this. You know there were. He looked at twenty two different countries. But what he presented in his research was seven of them and They found that the healthiest people were living in Crete which is one of the islands in the Mediterranean region so by the Mediterranean reflects the food and social social customs of people that live in countries that have a coastline along the Mediterranean Sea. So this is going to include places like Italy Greece Spain Inter in Turkey so so when we think of Mediterranean. That's you know the countries that were thinking of and then also the food and customs that come from that region agent and this goes back centuries so recent research shows like what are the types of foods that they eat and not only that they they look look at if someone is living in the United States and they're following these same dietary principles and lifestyle principles that they can get similar results as what have been seen in the studies of people who have been following this way of life for for generations. So What are you know? Everyone probably wants to know. So what's included and and we eat. And what do they do. The question is what do they eat in. What are they? Don't eat right. Well that's a really good. That's really good okay. So what's really kind of fascinating is there really is no one exact Mediterranean diet because the guidelines reflect different foods from all these different countries. But what what we have done is we've sort of Honed it down And and looked at it so Aside from the fact that processed foods are not included did In the Mediterranean Diet. This is a very almost like pure processed free Iva Diet in fact you know if we wanted to make a comparison between the process free lifestyle described in my book. The science of skinny and the Mediterranean Diet is very similar You know there might just be different difference in portions and that type of thing So aside from that What's really kind of cool about it is? It's kind of unrestrictive and simple. The calories are not a concern. The foundation is built upon anti inflammatory plant based meals with a focus on deeply colored the fruits and vegetables especially the green leafy types such as Chard Kale and spinach and the non starchy type. Vegetables like artichokes folks cauliflower eggplant tomatoes And then a lots of different herbs and spices like Basil Bay leaves Fennel Garlic Parsley Lee Rosemary. And sage and lots of beans beans tend to be A A focus in the Mediterranean Diet and less red meat in in fact in in the most of the Mediterranean traditional societies Red Meat or pork was only eaten. Minimally like maybe yeah well well not only even just like a side but also like only maybe once a month or on a special occasion like a birthday or a wedding or something so it was not a regular learn every day food and so then that still is tantamount part of the Mediterranean Diet. And why it's been used a lot of heart health studies. So it's you know because people who have cardiovascular disease and need to improve their diet Eliminating the saturated fat from Red Meat's is one one of the the keys to that so Is consuming more fish. Is that a an aspect of the Mediterranean diet or no yes in fact fish is one of the main animal foods. Okay in the Mediterranean diet it does include some dairy But in much smaller amounts than what like our USDA guidelines would recommend which USDA guidelines. Tell us to eat three dairy servings a day in the Mediterranean Diet it's very minimal And in those countries and look look in the traditional diet it was mainly from either goat's milk or sheep's milk and they would make that into cheese so they didn't sit there Erin. Drink glasses of milk right so In the US it you know. The Mediterranean diet is recommending low fat dairy which I would probably not recommend that I would recommend whole fat dairy but in the minimal quantities that We they see in the Mediterranean Diet. Do you mentioned that in the science of skinny I do okay. Yeah I say whole milk is is preferred but you don't need to consume a lot of it and it's actually kind of optional. Really no one needs to eat dairy And I think we see that in the Mediterranean diet that it's it's very minimally focused and so you could even leave it out One thing I like about the Mediterranean Diet also is that it's the percentages of the what we call the macronutrients as the fats carbohydrates and the protein we see a higher air percentage of good fat. And of course olive oil is the main source of good fat olive. Oil Fish and nuts are where most of the fat in the Diet comes from and these are all unsettled basically monounsaturated and also some polyunsaturated from fish like the Omega threes Are are where most of the fat comes from. And it's about forty percent of the caloric intake per day is coming from fats which is higher than in what the USDA guidelines recommend but yet we see really good health with people following this on the flip side. Though you have the other part of it is that we have you know all all. The carbohydrates are complex. Meaning it's from beans or from starchy type vegetables or from whole grains so we. I don't see any processed grains in the Mediterranean Diet so the complex carbohydrate percentages are are lower than what we would see in the USDA guidelines and then the protein is quite moderate anywhere between Fifteen to twenty percent of calories coming from protein so most Mediterranean meals. Actually look. Vegetarian is that they're very plant. Centered yes so you would see you know. Mostly vegetables on the plate Probably some some beans or grains and then very minimal amounts of fish or You know if if red meat is consumed. It's like it's like I say it's minimal and it's not often in the in the month so Now a couple of other things they also include red wine oh And that is for the polyphenols that are in the skins of the grapes. And when they're fermented into wine it increases the concentration nation of those polyphenols and so that tends to also be quite heart healthy and lots of 'em antioxidants. The polyphenols are antioxidants. so however it's not unlimited The recommendation is. It's one five ounce glass of red wine for women per day and two I five ounce glasses for men per day and that's the recommendation but of course one thing I always tell people is if you're not already a consumer of wine you you don't have to add this into follow the Mediterranean Diet. It's it's it's there but it's optional. You mean the the wine right the wind like you know you you know some people say oh. I don't drink red wine or I don't drink at all right so I can't do that and that's fine. You don't have to do that. That's the other thing about. It is very adaptable. You could make gluten free you. Can you know you can adjust for different food sensitivities that or food preferences. This is that a person would want to do so. I'm not surprised that it's ranked number one or right because it's so versatile Yeah we'll thank you d anything more before we go Just I just want to say that I want to let everyone know that the Mediterranean if you're interested in learning more about the Mediterranean rhenium Diet. I'm going to have a article Oga on our website that Really details more of what we talked about today. Okay well have a link to that. Article will thank you..

Mediterranean Diet Mediterranean Diet Science Mediterranean Sea USDA United States Jacek Italy Greece Spain Inter researcher University of Minnesota Turkey Bob Horton Crete twenty twenty Ansel keys Basil Bay Jeannie mcglaughlin Lee Rosemary Erin
Mediterranean Diet Grabs the Top Spot for Best Healthy Lifestyle Plan

Diet Science

10:36 min | 2 years ago

Mediterranean Diet Grabs the Top Spot for Best Healthy Lifestyle Plan

"There is a topic that you WanNa talk talk about this week. Yeah absolutely. We're talking about the Mediterranean Diet today. Okay because it's ranked number one by the US News News Best diets what the. US News does. is they evaluate thirty five different diets and they get input from a panel of experts. Experts including doctors nutritionists Dietitians and people who specialize in diabetes heart health human behavior and weight loss and they They basically look at criteria to rank the diets based on whether they meet the USDA my plate guidelines for calories portions vitamins and minerals as well as whether they help or hinder weight loss and also they have to be relatively easy to follow so so the Mediterranean Diet as ranked number one this year for twenty twenty but it also ranked number one last year and it has been in the either the a number one or number two position in previous years as well so The Mediterranean Diet to me is. It's it's almost kind of like like a no nonsense. Overall healthy approach to eating and living in. And what's really interesting is when we talk about the Mediterranean Diet. Hi and unfortunately the word Diet is in the name but I kind of wish. It wasn't because it's really a it's a lifestyle. It's a lifestyle and in fact when you read about doubted you see that. It doesn't just only incorporate the food aspects but it also talks about The lifestyle of having you you know being active in your life and also about Community sharing meals with family and that type of thing so the whole idea of family dinners is even even a part of the whole philosophy of a Mediterranean diet lifestyle so And it's been around a while the one one really interesting being History on the Mediterranean Diet was that you know it's been research since the nineteen fifties early findings emerged out of something called the seven countries study which began in nineteen fifty seven and it was. It was directed by a A researcher named Ansel keys from the University of Minnesota and he brought together researchers from all over the world to collectively steady the medical questions of the time concerning specifically cardiovascular diseases among people who were living in countries with a variety of different traditional eating patterns in lifestyles. And what what came out of this. You know there were. He looked at twenty two different countries. But what he presented in his research was seven of them and They found that the healthiest people were living in Crete which is one of the islands in the Mediterranean region so by the Mediterranean reflects the food and social social customs of people that live in countries that have a coastline along the Mediterranean Sea. So this is going to include places like Italy Greece Spain Inter in Turkey so so when we think of Mediterranean. That's you know the countries that were thinking of and then also the food and customs that come from that region agent and this goes back centuries so recent research shows like what are the types of foods that they eat and not only that they they look look at if someone is living in the United States and they're following these same dietary principles and lifestyle principles that they can get similar results as what have been seen in the studies of people who have been following this way of life for for generations. So What are you know? Everyone probably wants to know. So what's included and and we eat. And what do they do. The question is what do they eat in. What are they? Don't eat right. Well that's a really good. That's really good okay. So what's really kind of fascinating is there really is no one exact Mediterranean diet because the guidelines reflect different foods from all these different countries. But what what we have done is we've sort of Honed it down And and looked at it so Aside from the fact that processed foods are not included did In the Mediterranean Diet. This is a very almost like pure processed free Iva Diet in fact you know if we wanted to make a comparison between the process free lifestyle described in my book. The science of skinny and the Mediterranean Diet is very similar You know there might just be different difference in portions and that type of thing So aside from that What's really kind of cool about it is? It's kind of unrestrictive and simple. The calories are not a concern. The foundation is built upon anti inflammatory plant based meals with a focus on deeply colored the fruits and vegetables especially the green leafy types such as Chard Kale and spinach and the non starchy type. Vegetables like artichokes folks cauliflower eggplant tomatoes And then a lots of different herbs and spices like Basil Bay leaves Fennel Garlic Parsley Lee Rosemary. And sage and lots of beans beans tend to be A A focus in the Mediterranean Diet and less red meat in in fact in in the most of the Mediterranean traditional societies Red Meat or pork was only eaten. Minimally like maybe yeah well well not only even just like a side but also like only maybe once a month or on a special occasion like a birthday or a wedding or something so it was not a regular learn every day food and so then that still is tantamount part of the Mediterranean Diet. And why it's been used a lot of heart health studies. So it's you know because people who have cardiovascular disease and need to improve their diet Eliminating the saturated fat from Red Meat's is one one of the the keys to that so Is consuming more fish. Is that a an aspect of the Mediterranean diet or no yes in fact fish is one of the main animal foods. Okay in the Mediterranean diet it does include some dairy But in much smaller amounts than what like our USDA guidelines would recommend which USDA guidelines. Tell us to eat three dairy servings a day in the Mediterranean Diet it's very minimal And in those countries and look look in the traditional diet it was mainly from either goat's milk or sheep's milk and they would make that into cheese so they didn't sit there Erin. Drink glasses of milk right so In the US it you know. The Mediterranean diet is recommending low fat dairy which I would probably not recommend that I would recommend whole fat dairy but in the minimal quantities that We they see in the Mediterranean Diet. Do you mentioned that in the science of skinny I do okay. Yeah I say whole milk is is preferred but you don't need to consume a lot of it and it's actually kind of optional. Really no one needs to eat dairy And I think we see that in the Mediterranean diet that it's it's very minimally focused and so you could even leave it out One thing I like about the Mediterranean Diet also is that it's the percentages of the what we call the macronutrients as the fats carbohydrates and the protein we see a higher air percentage of good fat. And of course olive oil is the main source of good fat olive. Oil Fish and nuts are where most of the fat in the Diet comes from and these are all unsettled basically monounsaturated and also some polyunsaturated from fish like the Omega threes Are are where most of the fat comes from. And it's about forty percent of the caloric intake per day is coming from fats which is higher than in what the USDA guidelines recommend but yet we see really good health with people following this on the flip side. Though you have the other part of it is that we have you know all all. The carbohydrates are complex. Meaning it's from beans or from starchy type vegetables or from whole grains so we. I don't see any processed grains in the Mediterranean Diet so the complex carbohydrate percentages are are lower than what we would see in the USDA guidelines and then the protein is quite moderate anywhere between Fifteen to twenty percent of calories coming from protein so most Mediterranean meals. Actually look. Vegetarian is that they're very plant. Centered yes so you would see you know. Mostly vegetables on the plate Probably some some beans or grains and then very minimal amounts of fish or You know if if red meat is consumed. It's like it's like I say it's minimal and it's not often in the in the month so Now a couple of other things they also include red wine oh And that is for the polyphenols that are in the skins of the grapes. And when they're fermented into wine it increases the concentration nation of those polyphenols and so that tends to also be quite heart healthy and lots of 'em antioxidants. The polyphenols are antioxidants. so however it's not unlimited The recommendation is. It's one five ounce glass of red wine for women per day and two I five ounce glasses for men per day and that's the recommendation but of course one thing I always tell people is if you're not already a consumer of wine you you don't have to add this into follow the Mediterranean Diet. It's it's it's there but it's optional. You mean the the wine right the wind like you know you you know some people say oh. I don't drink red wine or I don't drink at all right so I can't do that and that's fine. You don't have to do that. That's the other thing about. It is very adaptable. You could make gluten free you. Can you know you can adjust for different food sensitivities that or food preferences. This is that a person would want to do so. I'm not surprised that it's ranked number

Mediterranean Diet Mediterranean Sea Mediterranean Usda United States Twenty Twenty Italy Greece Spain Inter Researcher Turkey Crete University Of Minnesota Ansel Keys Basil Bay Lee Rosemary Erin
The No. 1 ‘best’ diet for 2020, according to a panel of 25 health professionals

Mike Slater

00:40 sec | 2 years ago

The No. 1 ‘best’ diet for 2020, according to a panel of 25 health professionals

"A panel of health experts say we need to eat more fruits and vegetables CBS news Dave Colin has the new diet rankings in today's lunch time health tip US news and World Report ranks the Mediterranean diet the dash diet and the flex a tarian diet the top three overall the emphasis is on fruits and vegetables Katherine champagne is at Ellis use Pennington biomedical research center where they develop the dash diet these are all packed with micronutrients and phytochemicals that do a lot of things for your body like help fight cancer make you healthier reduce your cardiovascular risk going for CBS news New

Dave Colin Katherine Champagne Pennington Biomedical Research Cancer CBS United States Ellis
Dr. Caldwell Esselstyn on Preventing and Reversing Heart Disease

Love, Gianna

03:53 min | 2 years ago

Dr. Caldwell Esselstyn on Preventing and Reversing Heart Disease

"Today I'm here with breath. Dr S Halston. The one the only we have ten questions today and one when bill this question tell us a little bit about yourself and your journey and becoming Vegan leader in the field. Also if you'd like to tell us about the books you've written or new projects you have coming up well first of all say thank NCUA pleasure to be with you and with your team and talk about Probably most of my emphasis might be on my research which is coronary artery disease. A leading killer of women men and Western civilization which the truth be known coronary artery. Disease is is nothing more than a toothless paper tiger that need never ever exist and if it does exist in need never ever progress this is a completely benign foodborne foodborne illness where I got my start was in I guess the late nineteen seventies early eighties. I was increasingly disillusioned that as is chairman of our breast cancer. Taskforce Cleveland Clinic for how many women I was doing breast surgery. I was doing absolutely nothing for the next unsuspecting affecting victim and this led to a bit of global research on my part and it was very striking to see that there were many cultures where breast cancer rates were thirty and forty times less frequent than the United States states for instance in Kenya and in rural Japan in the nineteen fifties breast cancer was very infrequently identified yet as soon as the Japanese women would migrate to the United States. The second and third generation still japanese-american. They still now had the same rate of breast cancer there Caucasian counterpart And even more striking perhaps was a cancer of the prostate in the entire nation of Japan in nineteen fifty eight. How many autopsy proven doing desk where they're from cancer of the prostate eighteen in the entire nation more nineteen seventy eight? They were up to one hundred thirty seven which still pales in comparison to the twenty. Eight thousand will die this year in this country so at about that juncture. I thought we we get more bang for the buck if if we could deal with the leading killer of women and men and Western civilization which is our disease coronary or your coronary artery heart heart disease and so the dream has worked out. Was it if you could get people to eat to save their hardt also say themselves in the common western cancers breast prostate colon and perhaps pancreatic. That's the background. What what are your thoughts on a low carb Paleo and kitone Diet Kito service versus Kito acidosis and what are the dangers of of each I think that those are some interesting questions. I think that you might start out looking at the epidemiology analogy of of heart disease. And it depends what your goals are if you want to slow the rate of Heart Disease Development The Mediterranean Diet is probably the second the worst of course is the typical western American Diet. Fill with dairy and meat and cheese and Bacon pork possible oil and it just absolutely ravages the Guardian and the life checking of our blood vessel which happens to be that delicate innermost lining of the artery the endothelium which manufacturers absolutely magic molecules of gas that nitric oxide that protects us all and nitric. Oxide has some absolutely marvelous functions keeps to sell your elements in our bloodstream flowing. I tough lawn rather than velcro

Breast Cancer Dr S Halston Ncua Japan United States Cleveland Clinic Vegan Leader Chairman Kenya
Choose The Best Diet For You

Eat Your Way To A Healthier Life

11:39 min | 2 years ago

Choose The Best Diet For You

"Start with the Diet that consistently gets the highest marks when I say Mediterranean Diet does anything come to mind and olive oil olive oil good and more. So here's the low down Sam's GonNa read us these descriptions of these diets as described arrived by US news. And here's how they talk about the Mediterranean Diet. I will read it for you. This diet emphasizes eating fruits veggies whole grains grains beans nuts looms olive oil and flavorful herbs and spices fish and seafood at least a couple of times a week and poultry eggs cheese cheese and yogurt in moderation while saving suites and red meat for special occasions. Top it off with a splash of red wine. If you want and remember to stay physically physically active and you're set now. Traditionally the Mediterranean diet is followed by some of the most long lived populations out there and these regions are called blue who's zones they're five. Blue Zone populations identified to date. These are the people around the world who most routinely live to be one hundred and don't get chronic disease only five have been identified thus far and two of them are in Mediterranean countries. One in equally agrees one in Sardinia Italy and they both have the dietary pattern we just described and and both of these dietary patterns are high in fat. But it's good fat. Net would sort of be the signature feature of traditional Mediterranean diets. Wholesome foods sensible combination but because of the emphasis assist on olives and olive oil nuts and seeds and of Kado the total fat content tends to actually be higher than the typical American Diet? So who might right this diet. Be Good for him. Well if you don't want to count calories and your goal is overall good health. You may want to give the Mediterranean Diet. A try would make sure you buy good olive oil. And here's a hint. The good stuff often has a best buy or a harvest date on the back of the bottle in some of our other episodes. Talk healthy fats. A lot more. But let's now talk about the Dash Diet. Have you ever heard of. It never heard of it. I don't think anyone's heard of it. Yeah but it's actually one of the most research diets of all time. What is it the Dash Diet which stands for dietary approaches to stop hypertension? This this promoted by the National Heart Lung and Blood Institute to do exactly that stop or prevent high blood pressure emphasizes the food you've always been told to eat. Fruits veggies whole grains lean protein and low fat dairy which are high in blood pressure. deflating nutrients like potassium calcium protein and fiber. So what do you notice about this diet. It sounds a whole lot like the Mediterranean Diet. And that's for good reason so here is take away number. Two good diets tend to have a lot in common. People should take comfort in the fact that when we describe good diets they sound more alike than different. That's absolutely true. So the building. Blocks Dash and Mediterranean are fruits veggies whole grains they also allow for moderate amounts of eggs poultry and dairy and both recommend taking it easy the on sweets sugary drinks and red meat and one more thing following a dash type diet is linked to decrease risk of heart disease and strokes and band. David Katz Says Dashes Pretty Easy to follow. It's not all that different from the foods. Most Americans are eating right now. It's just it's the typical American in Diet completely cleaned up so everything will be familiar. I think that's helpful. It's a much less radical shifts. One of the reasons I tend to give high scores to the DASH. Sti- is yeah. It's a good diet for sure. There are others that I think might be better. But one of the things we're scoring every year is the practicality which goes back to our takeaway number one the best diet for you is the one you'll actually follow as you read these. Do these seem like diets to you or do they just Kinda seem like I dunno strategists. Like I'm used to diets being like a spaghetti noodle diet her like the Tapioca pudding minute. Grapefruit Diet like really really rigid and really really limited. These seem much more wide open than I would think. Diets usually are so does that. Make it more appealing Ellington totally. I would do these now. Let's talk about a diet that everybody seems to be talking about the key to diet the Kito Dodi it emphasizes weight loss through fat burning the goal is to quickly lose weight and ultimately feel better with fewer cravings while boosting your mood mental focus and energy according to Kito proponents by slashing the carbs you consume and instead filling up on fats you safely inter state of Ketosis which sounds like hypnosis who is doing this and what does ketosis really mean. Well when your body doesn't have any carbohydrates left have to burn for fuel instead it starts to burn fat and when that happens your body is an estate of Ketosis. It sounds good right because it can lead to some really quick weight loss but US news actually ranks Kito near the bottom of its list for overall best diets. We heard from Jeff Gear. He followed Kito Diet for about nine weeks and during that time. He says he put mayonnaise on. Everything feels inappropriate to say anything with like that much mayonnaise cleanse but so you know there it was and then he hit a snag and so she's like all right. Well here's how Thanksgiving's GonNa go. I'm not going to go gigantic but like you know we'll do up some fried chicken and we'll do some hasselback potatoes `tatoes and then like the next day it was like did every single ounce of the lake eighteen pounds that I lost contact and then I was just like well damn like I if I can never deviate from really prescriptive maybe kind of scary medical diet than what does it look like going forward because I nine weeks or something is intense but like the next sixty years you can probably tell. The Jeff is not really a fan of Kito anymore. It was just too extreme for him. Him and David Katz Agrees Amen Jeff. David's first strike against Kito. He says it's too hard to stick to and strike number two. David says it just doesn't doesn't check a lot of the boxes of a healthy diet. This diet is at odds with human health that tends to be a very low fiber diet. That's bad for the guest on track. We we simply don't know that this diet is compatible with human health across the lifespan. And well you know to me that sounds like a game of Russian Roulette. It may go your way it may not researchers are looking into whether a diet like Kito might be good for some people like those at medical risk due to their weight and Kito does rank in Chi- on the US news list for best fast weight loss diets. But David says that's not necessarily a good goal. I think much of the focus. Sadly is still on losing weight and and all too often. It's on losing weight fast and one of the things that I routinely point out to anybody who's willing to listen to me. Is that a cocaine. Binge in in lieu of food will result in rapid weight. Loss About of cholera will result in rapid weight loss. So you know where we ever got the idea that losing weight fast. I meant anything about finding health. I have no idea but it's wrong and David's final. Knock on Kito has to do with the environment people. Well who are on the KETO diet tend to eat a lot of meat and red meat. Production requires a lot of land and water. And that's because you need a lot of it to grow the grains to feed the livestock and that's your takeaway number three if you want to align your eating habits with a healthy planet think about the environmental footprint of your diet. I don't think Alison we can talk about Diet and health and not factor in the health of the planet. I really don't so that's got to factor into the dietary discussion. It's hard not to bump into somebody on the Keto Diet and I. I think that's sort of double bookkeeping while I can do whatever diet I want for short term weight loss. Oh yeah I really care about climate change well then no. You've got to connect those dots and this also goes for other diets that tend to have a lot of red meat. Like the Paleo Diet. Paleo diets are based on a simple premise. If the caveman didn't eat eat it. You shouldn't either so long to refined sugar dairy legumes and grains and hello to meat fish poultry fruits and veggies. The idea is that by eliminating modern era foods like highly processed carbs dairy. You can avoid or control quote diseases of civilisation like type. Two diabetes is and heart disease and likely lose weight to Can I tell you my biggest question with this caveman diet. Why would I wanna live like a caveman? Nothing about my life is Caveman Caveman Ish. Yeah I'll pass simple premise but hard to practice because everything that caveman aid is extinct. We we saw to that so you know there there. There are no stone-age foods available. The best you can do is approximated. Two major problems here. I A lot of people wave the Palo banners and excuse to eat Bacon pepperoni Indian hamburgers. There was no Palaeolithic Pepperoni. So if you want to eat variety joints either indicated mandate exact right so variety of wild plants and game. If you want to eat not only the wild animals you catch. I think that's probably a healthy diet. Frankly but the big problem with this is you need a lot of space to raise those animals if you're gonNA eat all those animals and I did the calculation for the current population of the Earth at about seven point eight billion and it would require fifteen times the surface area of the planet. What's yeah a seriously so basically just can't be done? No dorothy were not in the stone age anymore. So who might diet such as Paleo and Kito appeal to well people who like the challenge challenge of this strict set of rules and who like a high protein diet that usually includes a lot of meat. Even if it's not exactly what the Caveman eight

Mediterranean Diet Kito David Katz United States National Heart Lung And Blood Ketosis Jeff Gear Sardinia Italy Hypertension STI Diabetes Cocaine Ellington Palo Dorothy Alison
Yasmin Khan: Stories of Recipe in a Cookbook

Bon Appetit Foodcast

14:30 min | 2 years ago

Yasmin Khan: Stories of Recipe in a Cookbook

"Yasmin I'm so excited to be talking to you today thank you for being here thank you for having me I love your book Zitouni we had it as part of our book club a few months ago and I read what about it then and I wrote about that and I'm still raving about it I find it just to be Such a great mix of cookbook that also tells a lot of really incredible story okay so I wanted to talk to you first about your own story you have a little bit of a unconventional background for food writer and I'd love to he's here a little bit about how you found your way to food from was it a law degree that you have to begin with yeah I mean it's about as dry as you can get saying they're studying you know treaties and laws it's about as far away as you can get from like the creative intensity of of a kitchen but I think that in a way my you know connection to the food world just started from such a young age because my family grandparents were farmers and think anyone who's grown up around fresh produce it just installs in you from such a young age real reverend of I mean definitely vegetables and you know when we were you know my my family would grow rice but then also all kinds of plants they eh clients and peppers and tomatoes and cucumbers and so you know cooking a meal you know would would very much be about going off getting eggs and getting beans and getting vegetables I'm getting rice all from the land we had chickens and we had cows soya milk cow like when I was like four years old so I think that's what is my love food but it wasn't until I was older when I was around thirty that I decided to make the the the real shift I was working for a British charity in London I'd been working for nonprofits throughout my twenties for different kinds of human rights campaign groups and you know often happens for people working on this quite intense subjects I mean I was working on stuff light deaths following contact with the police or Israel Palestine or the you know the continuing occupation of Iraq and Afghanistan so I mean you know pretty heavy stuff I just ended up having like a classic burn out like I just yeah you're still pretty young at that time rate thirty yeah that's pretty young really young but enough time to start a new career yeah absolutely and go diagnosed with chronic fatigue which kind of basically leaves you with very little energy to do anything but I could cook and it was during that purser healing from the illness and recovering the I. Refound my love of food and as part of my time off for my job going to Iran to spend some time with my grandmother my grandfather recently passed away and and while I was there I set myself this task of asking different family member is what their favorite recipes were and if they would show them to me and while we were cooking together I just stick my iphone down and record what we were saying and and I did the opportunity when we were in the kitchen you know chopping onions or you know at an making dumplings I do not opportunity to ask them about their lives in the history and and probably the kind of conversations you'd be wanting to have even if there weren't a recorder exactly yeah when I came back to the UK after that time I suddenly realized I sitting on a treasure trove of recipes and stories that would really enable you know someone in the asked you know someone like my friends just to kind of get a glimpse of what life in Iran was like and Iran is a place with just like the most incredible Zine which I'm so thrilled in the last is you know he's been getting lots more attention but you know when the Saffron Tales came out you know which is only three years ago that you know it didn't you know it was part of that that trend I think the Saffron Tales your first book you wrote out of those stories and recipes from your time in Iran exactly and that was definitely like part memoir very much about your own lived experience and then you your second books they tune which which we're talking today is kind of much different in a way because it's not the experience that you grew up with but it's a little bit more of an anthropological look got a region So how is it different to be working on that book after your first one yeah it was it was both weedy different and really similar I mean in a thread that's run through all of my work over the last eighteen years has been a real love of storytelling and a real understanding that stories is how oh not only we better understand the world around us but we also better understand ourselves and when I was working for Human Rights Charity israel-palestine was my brief signed so I was really familiar with the place but also the food you know I was really lucky in London like I live incredibly close to the author Langi Cafe so like you know twelve hundred eighteen years ago I remember I e in kind of food and being like wow it's so similar to Persian food but then it's got so many differences and you know food from that region was already part of my culinary repertoire so when I was thinking about what book to write next you know what motivated me really clearly to write the saffron tales was deep desired to not only celebrate the incredible culture and Food Iran but also to challenge stereotypes of how people normally perceive Iran and I think the Palestinian kitchen another place where I felt I could use food to really share stories of a place I think too often when we see depictions of places is like Palestinian communities either through very narrow political prison or it's because something really bad happened and you know of course there are huge challenges is in that region but there's also a lot of beauty of joy and a lot of great food and so you had been going to that region for work previously so that was your first exposure to it and to the cuisine there yeah so I I went in two thousand nine which is about ten years ago and I really remember it clearly because it was July so it was really hot and we was dipping in our meetings with projects that we were going to whether it was visiting olive farming communities or kind of joint and Israeli Palestinian in community initiatives and it was quite heavy stuff because it's you know region which is just yeah fraught with human rights abuse But the reason I remember it was July hi it's because I really remember in times off kind of walking through the markets and just it being packed with all this color the color and abundance of of summer whether there's that was like giant watermelons sweet Jami figs incredible like berries as I mean it was you know the the produce fell so alive and as I often say like in a region that feels like it's dying that just felt so important and you Talk a little bit about how this book is laid out because I think it's really I think it's really interesting and I learned a lot just by reading about the different regions within this region I and n how vastly different styles of food are in a in a area the size of Delaware so small yeah so talk about how you decided to put the together and how you decided to highlight these different cuisines yeah so I really see this book as a travelogue I wanna take my read on real culinary adventure through listen in kitchens so I divided the book into different chapters kind of starting kind of in the north of Israel actor I and Haifa which of these incredible seaside towns the food like how how do you describe the food there yeah so the food that and actually the food of that region the North region which is the Galilee is perhaps the most traditional Levin teen type foods so you know the the things you might think of along it's on the coast they have lots of fresh seafood perhaps likes him seabream that smothered in a gorgeous like garlic Tahini saw a recipe for that in this book there is and then just so many stuffed vegetables like stuffed bell peppers stuff eggplants Zucchini stuffed with what kinds of thing yeah stuffed cows it's I mean just like I feel like if Palestinians can stop something like they will and what are they stuffing yeah well a real variety of stuff so it can be with Rice on minced Tom Flavored with maybe nutmeg cinema and kind of a warming sweet spices sometimes it can be you know plant based with kind of chick peas and rice and and sometimes it can just be kind of rice and herbs and I think one of the things that really struck me when I was doing the research for this book is just how plant based the food is from from the both it'd be really common just to have a whole Vegan meal but without any like purposefulness about it was just an abundance of vegetables and I love the the book do divide out a whole section on the Vegan and also dairy free and gluten free menus because it does seem like it this zine just naturally lend itself to diets are particularly kind of trendy here right now I know it's funny isn't it I wonder if you know that helped to some of the trend but I think all Middle Eastern diets of very I mean the Mediterranean diet is said to be one of the best for health in the world right and I really wanted to make the book very practical because I'm a home cook you know I want people to the is this isn't a recipe book which has got you know dishes in it I mean there are few like standout dishes but it's mainly stuff that I just want people to to get home from work and unlike quickly pulled together and part of that referencing was about that because so many people I know dairy free or plant based on you know perhaps just I wanna have that choice yeah so tell me about the other regions Gallery New Orleans the Galilee and then we've got the food of the West Bank which you know if the Galilee was really green you know the the West Bank is is not it is dry it's you know it's it's you know it's huge water supply issues in the region the food there reflect that so it's a lot more grilled meats a lot more bread based as opposed to rice so we're kind of thinking about dishes such as massakin which is this gorgeous kind of marinated chicken dish that's-that's made with with all spice and Su Mac and then roasted and and the big huge flat breads and the meat juices of pulled over into the bread and then you tear apart it with your hand so interactive eating yeah or Mansa which is this kind of really Halsey lamb stew made with Jimmy which is a bit of it's kind of a strange ingredient it's it's a kind of amended way Lexus is Kinda funky the milk product yeah but fermented or dried so it's a common ingredient throughout the Middle East so you know we're talking heartier dishes and Maumee Bay and then the food from Gaza is completely different as well so Gaza is a tiny strip of land and it's on the coast the Mediterranean Sea and there the focus is on lots of like see food but also lots of the flavor palate is different so the whole eternity of Gaza and cuisine is garlic and Green Chili and dill you or beef stew that you would add these flavorings into so again just really unusual so within such a small bit of like land there were three distinct culinary identities all right we're going to take a quick break to hear from our sponsor this week's episode of the bottom teeth food cast is brought to you by targets would gather when it comes to feeding families gooding gather believes that real life and eating well should go hand in hand that good food and good people are more important then when where and how we eat that's why they created good and gather favorite flavors in selected staples made for real life in many ways we gather made with high quality ingredients and carefully crafted recipes to create better tasting food that you can be confident is a good choice for you in your family that's good engaged her new and only at target so you spend a lot of time like just talking to people while you're there I mean it sounds like from reading the book you're constantly introducing the reader to new families to people who you cooked with and telling their stories so what was the is that might be through social media I'll call out for friends of friends does anyone know anyone in an area and luckily the way the world works now you can meet people that way other times you'd be at someone's House and then they'd be like Oh well you've got to try the bakery in this town like my aunt sisters cousin runs an incredible drier and she was like just this really likes spirited young Palestinian woman you know she had right head like pomegranate tattoos like a real kind of cool artists and she was such a big Foodie so we would just drive around in her car with the windows bled down listening to music and just like visiting friends there's all visiting people I've met through social media or people

Yasmin Zitouni Milk Twelve Hundred Eighteen Years Eighteen Years Three Years Four Years Ten Years
Depression: Brief change in diet may relieve symptoms

Eric Metaxas

00:19 sec | 2 years ago

Depression: Brief change in diet may relieve symptoms

"Your diet may be a part of your depression half of the group of young adults illustrate with high depression certain scores and diets high in sugar and fat were offered a Mediterranean diet while the others had no change in diet the group would change their diet had significantly lower depression scores within three weeks and other improvements remained after three

Three Weeks
A healthy diet could reduce the symptoms of depression

Michael Medved

00:20 sec | 2 years ago

A healthy diet could reduce the symptoms of depression

"A new study shows diet may improve depression half of the group of young adults illustrate with high depression symptoms scores and diets high in sugar and fat were over the Mediterranean diet while the others had no change in diet the group would change their diet had significantly lower depression scores within three weeks another improvement remained after three months Charles Snyderman

Charles Snyderman Three Months Three Weeks
News in Brief 18 September 2019

UN News

02:55 min | 3 years ago

News in Brief 18 September 2019

"This is the news in brief from the United Nations. U N Chief Antonio Guitarist and head of the Red Cross Peter Mirror joined forces on Wednesday to call for an end to the use of explosive weapons in cities it live in Syria and the Libyan capital Tripoli out today enduring a hail of bombs and shells they said in a statement the appeal to all parties to armed conflict wants that fifty million people are affected in the world by lethal devices including those that have a wide impact area in populated zones owns citing estimates indicating that nine in ten casualties of urban warfare are civilians the UN at Red Cross chiefs also noted how clashes in the Yemeni city of Aden Aden had left at least two hundred thousand people without clean water and how wider conflict set the country's development back two decades in Iraq. They added one and a half million. Am people had been internally displaced across the country by conflict and are unable to go home in a reminder to State that twenty nineteen marks the seventieth anniversary of the Geneva Conventions which say that even wars have rules the heads of the UN and Red Cross urged countries to create mechanisms to mitigate and investigate harm to civilians and ensure accountability entity to the human rights council now where Cameroon has reaffirmed its determination to lead tireless combat against Boko Haram extremists addressing the forty seven member body in Geneva Ambassador Bella and Bella journ also noted that numerous positive steps had been taken for durable pace following clashes between english-speaking the separatists and government forces after explaining the President Paul Beers decision to hold a grand national dialogue with all sectors of Cameroonian society aim to resolve the conflict flicked the ambassador noted that there would be no impunity for those responsible for the attacks in the northwest and southwest of the country and finally more people everywhere everywhere should talk into Mediterranean style menus to counter the threat from easy to eat processed meals that can meet bad for their health and the environment you an expert said on Wednesday stay at a food and Agriculture Organization event in Italy. FAO Director-general coup Dongyue explained that traditional and indigenous eating patterns like the Mediterranean Diet often promote local produce and have a low carbon footprint with its reliance on grilled meat fish and olive oil the southern European menu has long been regarded guarded as a healthier alternative to it sometimes stodgy northern neighbors despite these benefits the Mediterranean Diet and others like it up being lost. Mr Dongyue warned amid population growth globalization and urbanize -ation with funding from the Italian government. FAO is working to promote the Mediterranean Diet in Lebanon and Tunisia the lessons learned from this project will be transferred into policies to promote the Mediterranean dot more broadly as part of the Sustainable Development Goals Twenty thirty agenda. The agency said in a statement Daniel Johnson U. N. News.

Red Cross Chiefs FAO Red Cross Aden Aden Geneva Ambassador Bella Coup Dongyue United Nations UN Syria Antonio Guitarist Iraq Peter Mirror Bella Journ Tripoli Tunisia Daniel Johnson U. Cameroon Director-General Lebanon
Understanding Nutrition Research

The Doctor's Farmacy with Mark Hyman, M.D.

06:12 min | 3 years ago

Understanding Nutrition Research

"High. Mk a pro at one of the producers of the Doctors Pharmacy podcast. We are constantly learning new do things about the way food and nutrients impact the body in this mini episode of the podcast. Dr Hyman speeds with World Renowned Physician Scientist and author Dr William. We about activating the body stem cells with food to enhance its regenerative abilities. I don't think something must be aware of that. You can activate your own stem cells things you do in your life that you can screw up your stem cells and what are stem cells anyway. What do they do and how do we. How do we understand how to stop hurting him and start helping him. Yeah we'll Simpson's a really simple. we're made of stem cells so when are moms or dads got together and created you know US In the womb we started out as stem cells they actually made every single sperm and sperm got together and they basically decided they would become stem cell factory and then pretty much we we formed out of our own stem cells after we were born a few those themselves stuck around about seven hundred thousands of them they stick around in there mostly elsinore bone marrow and their enlightening barn. TESTI- they hide out in our body and they help us regenerate. We know that we generate our hair falls on GROESBECK. Our Gut outlining grows back. Our livers can grow back. If you actually remove your liberal Robak our skin grows back you know so we our bodies possessed the ability ready to regenerate through stem cells now what can injure stem cells you know high doses of alcohol can damage and blunt your stem cells okay with the one. Tequila had last night you know having a Tequila bad having Goswami. The thing is on balance. which did you want to do? Is people people who drink a lot have damaged themselves. Diabetes is another state a metabolic state that you know it really impairs cripples our some sugar after high blood sugar cripples our stem cell so the excess of anything can be harmful including to our stem cells so what are the things that we can do to help boost our stem cells. This is where it's really become interesting for talk about that though let me just defectors stress can definitely affect our high stress will blunt the activity of stem cells. You know it's just stunning them so they're like wait a minute. What do I do now. You know maybe I'm not going to be so enthusiastic can rebuilding our organs. We gotta rebuild our blood vessels. We're going to rebuild our hearts in our hearts turnaround like we actually have a stem cells in our hearts and our brains and grow our nerves every single day. Something in our body is regenerating. Actually a lot of things are generating but more exciting to me is the ability for every single person listening to this podcast to be able to actually enhance your own stem cells and here's the research so the Mediterranean Diet had a study by Spain looked elderly truly people in the Mediterranean Diet and those who were on a Mediterranean Diet compared to not on a better trained at had five times the number of stem cells in their circulation relation in their bloodstream so again. It's not one magic food. It's the pattern of that. You're actually eating when you cannot you do the research on specific things as well also for example tea green tea will increase your stem cells but guess what so can black T. right so here's what the Japanese live wherever you I know olive green tea you know people in Asia drink a lot of people in Britain drink a lot as well. We used to say green. Tea is good black. Teas fermented so's not going to be that good for we're changing our minds we have to keep our minds open black tea can also double the number of some cells and then here's another kind of surprise and delight is that there was a study at by UCSF in San Francisco where researchers took people with known cardiovascular disease so they had kind of crappy blood flow and they gave give them hot chocolate. Yeah I was GONNA say chocolate stem cell story on so the darker the chocolate the higher the Flannel Caesar. The bioactive czar are naturally pressing ca cal and they there was a study of food is medicine. This is literally these chemicals in food called phytochemicals or Fido nutrients that actually had these medicinal properties are made by Mother Nature. They're packed in the food growing in the plant and you know every plant based food watch. They have some type of bioactive so in Cacao which is a bean which you process to get you know kind of the cocoa powder. If you take the really dark chocolate like seventy three percent ca cal really dark dark chocolate and you make it into a high flannel hot chocolate drink and you have a twice a day. This was the clinical study found in people who wound up actually having drinking the hot chocolate twice a day over the course of a month they doubled the number of stem cells compared to the people who didn't bring on Chop Chop and so okay so the question is is that important when they measured their blood flow would they put a blood pressure cuff on them and which you know kind of like lowers the circulation they let it go. They found that the blood flow was much vastly improved so here's a functional results that actually means it makes a difference so who's GonNa Complain About Chocolate. Who's GonNa Complain About. T- WHO's GONNA complain about a Mediterranean Diet. I mean you go out to eat. These are the things we love yeah. Getting people think about food as not just calories but information just energy but actually instruction that regulates your stem cells and you're saying might go bion your immune system and you're in genesis. I mean these are things that are they. Just take a new science of nutrition right so beyond proteins and calories and sugar and all that kind of stuff. We're now combining food size with life. Science stem cells are considered UN specialized meaning that they have the potential to develop into various kinds of specialized cells they can sell for new and can also sense damaged cells and tissues sending signals that promote self healing science continues to illustrate how food has the power to to prevent and reverse disease and the more we know about it the more power we have to cure a targeted diet to help us reach our health goals.

Mediterranean Diet Doctors Pharmacy Dr Hyman World Renowned Physician Scien Dr William Diabetes Tequila Groesbeck Ucsf Chop Chop United States Asia Simpson San Francisco
Is the Keto Diet Healthy?

Living Healthy Podcast

03:46 min | 3 years ago

Is the Keto Diet Healthy?

"Your your brain and your body runs off. Glucose for fuel tank when you're starving and when you're intentionally fasting even your body converts key tones and you can burn those for fuel so it's a survival mechanism <hes> okay that your body as an able to do. It's an adaptation okay so putting your body and it. Qatada state state to state of Ketosis right funding. Your body in a state of Ketosis is a is a survival mechanism but that happens to who have worked for epilepsy so why does it work now and how does it work you eat a good preponderance of your calories from fat like like seventy percent of your calories from fat and then maybe twenty five from protein and five percent from carbohydrates like down to twenty grams of carbohydrates tweets per day like a sixth of what we say minimum mean person earlier but when you look at okay eliminating things that have natural carbohydrates in them they're going to be plant foods server one and milk products so grains vegetables legumes fruit an even. That's in that sense seats. Oh Yeah getting down to twenty grams a day three times. I mean it's like five grams of carbohydrate per meal. So what is this your body well it. It forces it to make the key ten so you're burning the key tones. <hes> I gotTA survive right right. Wow so at the calories can can still be up there because you're eating so much fat you can still get a high calorie load. Alex out of it. Okay is there any long-term <unk> is there can you do. Kito long-term could use to see that well and I know in the short term illness short-term. You've got weight loss particularly when compared with a low fat diet or just a healthy Mediterranean diet it there's improvements in blood sugar for type two diabetes but in the long-term as you're saying Britney I it's just hard for people to follow hollow and that difference in weight between say the groups that were on Kito in the groups that weren't that difference ms men mole overtime okay so again like take your three months versus a couple of years and I know that there are passionate followers that will that will pool me and say wrong. I've this is my life lifestyle and I've done it for for ten. Yeah exactly you know it's probably but probably the average person based on the environment. They're in it makes it very difficult to sustain sustain. Where you're you're finding a way to only have that low carbs yeah and and I look at I'm a very evidence based practitioner so <hes> if you look at the studies will what research says well. They don't really have populations of people on long-term ketogenic diets to to find out and you're certainly I'm not going to have a a subject group or study group because you're not supplying them food for fifteen years right <hes> so it's also reported really <hes> and funds were as with all these other diets often. It's looking at people's intake getting three dietary recall or having them complete a food frequency easy questionnaire and it's what they say that they're eating how accurate it is whether they're right on it or not.

Ketosis Kito Alex Britney Twenty Grams Seventy Percent Fifteen Years Five Percent Three Months Five Grams Milk
Could a Mediterranean diet be the answer to overeating?

Ben Maller

00:42 sec | 3 years ago

Could a Mediterranean diet be the answer to overeating?

"That your favorite diet, the Mediterranean diet is another food based story this week. What's the of this is an upside, I'm gonna guess? Yes. Trying to lose weight. Listen up to the news this week out in the medical. Journal obesity, the eating a diet largely based in fruits. Vegetables, whole, grains, and nuts. Doug may keep people from eating unhealthy amounts of other types of food primates that consumed the Mediterranean diet and the study eight less of any other available food and lost weight published this week in obesity medical journal, and by comparison the animals on a western diet, they ate far more than they needed and gain

Obesity Doug
"mediterranean diet" Discussed on News Talk KOKC 1520

News Talk KOKC 1520

05:15 min | 3 years ago

"mediterranean diet" Discussed on News Talk KOKC 1520

"Van camp. Mahan Virginia's Lieutenant governor compares himself to lynching victims. Unreal. Unreal. It's amazing. How this guy is being accused of rape or sexual assault from two African American women. And suddenly, it's racist. I don't understand how this guy's mind works. He's the victim, bro. It's the culture victimhood. So we will get to that. You know, we're always seeing health stories and the United States has some work to do. Yeah. What you talking about because we're fat because the life expectancy, maybe isn't what it should be. There's opioid addictions. There's suicides that there's free delivery on grub hub now. Yeah. Taco bell. That's pretty good. We've got a ways to go to get into the top ten healthiest nations in the world. Saw this over the weekend. Spain just surpassed Italy to become the world's healthiest that's by expectant life. Okay. Age Iceland is stirred then Switzerland Sweden. Norway Japan, the healthiest Asian nation. Are they replaced Singapore? Who is still in the top ten and then Australia. Australian Israel rounded out the top ten. Say Spain has the highest life expectancy at birth. Lot because of the Mediterranean diet. Oh, yeah. Same with Italy. A lot of extra virgin olive oil or not a lower rate of major cardiovascular events than those assigned to a reduced fat diet. Which you've seen time and time again now, I know how I'm gonna live longer. I'm going to the olive garden every day. Taking. Yes, that counts. Yeah. Absolutely. That's what they mean by extroversion olive oil, but it's the Mediterranean diet. You said Italian food was good for me. Endless breadsticks here. I come. If you want to believe that keep on rolling. I don't wanna get the way your time. Here's the thing that is probably making the United States, look bad, at least in my opinion. We you see all these countries your candidates at sixteen have I even mentioned what number we are yet. I don't think so where thirty five. Okay. All right. The Canada at sixteen. What's the stereotype with Canada? Well, they eat a lot of sausage little bigger like that. Yeah. Because you need the installation for when it gets really cold UK nineteen Germany Twenty-three. But I think what makes us look worse. Is you look at the five countries. Right ahead of us like thirty four down to thirty ready. Oh, gosh, Cuba. Yeah. Croatia. Estonia. The drinking problems in Estonia alone. I'm half expecting you to say, Syria, no, Chile and Costa Rica? All right ahead. Wow. Did they speculate? What it is though in the United States because it's not just diet, right? As part of its mental health right now. Suicides right aside? They're a big contributor to this. Yes. No doubt about it. And we are Dieter terrible. That's very true. That's the other part of it. Nother story that's out there. And you're one that cut the cord a long time ago. Yeah. But more and more people are saying, you know, what if you really add up all of your subscriptions. It's worse than paying just one Bill every month every year, my wife, and I go through this. And you see what it is now? Yeah, we put well. We put pen to paper ourselves to make sure that we are saving money. And currently we still are, but well, they ask people. Okay. What do you think your spending a month on subscriptions? Including cell phone service. Oh that that definitely bumps it up doesn't it? Well, the average person said know with cell phone, and then I've got Hulu this whatever. Yeah. Around eighty bucks. That's what people estimated. And in reality. The average person's dropping two hundred thirty seven dollars every month on subscriptions gotta say it's got to be over two hundred at least if you're thrown in the cell phone in there to go. Yeah. Plus all the subscriptions that a lot of people have whether it's Amazon prime or Netflix, Hulu because you're including like wifi. Netflix Hulu, Amazon prime cloud storage. That's dropbox. I cloud. Whatever music streaming. Subscription boxes. Memberships. After a while all of a sudden, it's two hundred and thirty seven bucks. Yup. That's why we always put pen to paper to make sure because it it is easy when you're looking at subscription services. Like, oh, well, this is nine ninety nine a month or eleven ninety nine a month. Whatever it may be right. You think oh, well, that's way cheaper. But if you have ten of them, you've automatically probably gone over what the cost of cable would be depending on who your provider is what's always interesting to. And it's just the way numbers look to us. When you get to the end of the year, and you're doing your taxes. Yeah. I spent twelve hundred dollars on this. Yeah. Oh my gosh. It's crazy. All right. We gotta get to Virginia's Lieutenant.

Dieter United States Spain Taco bell Italy Mahan Virginia Van camp Canada Hulu Virginia Singapore rape Australia Estonia Croatia Norway Japan Israel assault UK
"mediterranean diet" Discussed on WINT 1330 AM

WINT 1330 AM

04:26 min | 3 years ago

"mediterranean diet" Discussed on WINT 1330 AM

"Now is it because when you eat drink like that you're going to be more prone to stay awake and not being able to sleep. Or is it because you're not having as good a sleep cycle. You are just tried to use other fast fuel sources they say night. Owls are more likely to change. What time they eat and skip meals. Many of them will skip breakfast. So if you notice scientists are really all up in our business, you know, one were supposed to sleep when we're supposed to eat. There's been tons of articles telling us what to eat. I you know, I just kind of go back to old school. I mean, I I'm not gonna tell you guys to follow a two thousand calorie diet or an eighteen eighteen hundred calorie diet or to eat nuts. Five times a day. I'm not gonna do that. Because you're not going to stick to it. Nobody's gonna stick to it. They talked about the big problem with these Kito diets or these low carb diets is people cannot speak to them. They just can't you know, they end up craving carbs, your body needs carbs, and yes, there are healthier carpet choices that you need to make. But they say if these diets don't work it may not be the guide itself. It's just the whole idea around having something that you can't stick with in a when I did Weight Watchers for a little bit with my family because my family needs to lose weight when I was younger, and I could definitely use shed a few pounds as well. Weight Watchers made it a point in the eighties to not call it a diet. They called it a meal plan or a way to eat. Because once you a diet meant it was finite. It was acute drastic. It was short term. Diets didn't have the Trump back then or the now, we're like, okay? Well, how's your diet? Okay. Well, now, we use them more broad as a more permanent sort of thing. But going on the diet is has the whole fad sort of connotation to it. And so if you're gonna lose five pounds or ten pounds. You can't go back to your old ways after you lose at five ten pounds because he'll go right back to your starting point. Which means you have to come up with something that's gonna keep that five to ten pounds off long term same thing with forty pounds sixty pounds. You going all vegan and hating every minute of it. Doesn't do you any good because the second you get off of it? You're gonna gain everything back so come up with a meal plan that you can do if you can have salad for lunch and live comfortably eating salad for lunch. Do that. That's a huge diet change. If you don't have to eat an egg mcmuffin for breakfast, and you could maybe do a vegetable smoothie low in sugar and that works for you. Then do that simply with exercise if you can't hit the gym for two three hours a day? On a regular basis. Don't do that. You know? I it's January right? People are trying to stick to their New Year's resolutions to working out and looking at all these Instagram pictures of people working out and buying vegetables. And all that fantastic. Good for you. That's what January is all about. But if you can't stand vegetables, and you know that once tax season heads or the summer hits or whatever you're not going to be able to go to the gym for two three hours. You might not wanna. Tried to do this yoyoing. Come up with an exercise regimen that you could do now into your forties. Fifties sixties seventies eighties. Why would I run marathons if I don't see myself doing that as a seventy five year old woman, I'll just gain the weight back. So I might as well do brisk walking, which I think I can do well into my senior years. Just it doesn't make any sense for me to, you know, try to lose everything and be a fit now mind, you if you think you can recall your whole day, depending on work and all that go forward. But if you'd only think you're going to get some real heavy duty work outs on the weekends. Only the need to come up with something in the week. That's more reasonable. That kind of makes sense. So. What are the teams avoiding simple sugars getting.

Instagram two three hours ten pounds eighteen eighteen hundred calo two thousand calorie seventy five year five ten pounds forty pounds sixty pounds five pounds
"mediterranean diet" Discussed on KQED Radio

KQED Radio

10:58 min | 3 years ago

"mediterranean diet" Discussed on KQED Radio

"We'll talk about dieting the Mediterranean diet was ranked number one this week. But what's the best diet for you? Plus, you know, when you do the wave at the ballpark. Did you know that you're part of large physics demonstration? We'll explain on science Friday from WNYC studios. A new year of science Friday. And it begins at eleven o'clock after forum on key Q public radio. This is forum. I mean, a Kim we're joined now by Matt green and Ricky gates Matt green has made it his mission to walk every street of New York City and a documentary that's playing in the bay area is chronicling his journey. It's called the world before your feet, welcome mat greens. Thanks for having me. We're also joined by ultra runner Ricky gates. He's he was inspired in part by Matt green and Ricky gates has just finished running every single street in San Francisco. Welcome to you Rikki gates. Thanks for having me on the show. I appreciate it. Well, I want to start with you Matt green if I could. So you are walking all five boroughs of New York City, the equivalent of eight thousand miles. Yeah. Or it's I'm actually walked over nine thousand now, and they're still more or less. What do your status now? It's going up. So bad. Estimating. Yes. So I've walked about about ninety one hundred miles, and I don't know maybe there's five hundred left, but I thought they were five hundred thousand left when I was at eight thousand so I'm obviously not good at that part of this. Well, how long has this can you so far seven years and that is a commitment? Commitments that a good fortune my life at this point. Why do you think the idea to cold of you so much that you're able to commit to it and stay with it for seven years? Well, for one thing, I didn't know it was gonna take seven I started. So it seemed like less of a commitment at the beginning. Did you think it would also take to to you just little bit off? Yeah. 'cause like I didn't realize how much research I would start doing how many answers I can find out about all these things. And I was seeing. So I thought it was going to be like I walk. I walk. I walk, and I post a few photos and then over time I just started getting more and more into like figuring out what the things I was seeing are. And so that's now become the majority of what I'm doing. And it's just really morphed and expanded over time. Now, Ricky gates in your case you are done with. San francisco. Yeah. I am all done. I started on November first. This past year. And I finished just a couple of weeks ago, December fifth seventeenth or so I only had one day of cleanup blocks as I'm calling them in Matt. I think that's what we call it in the biz. What is? This is when you think that you did all the streets in an area. And you look at your map and realize that you missed a block or two and you have to go back there. Otherwise, he can't sleep at night. So you set a goal to do this within a very specific timeframe? So that meant how many miles a day. I averaged about so my my shorter days were on ten to fifteen miles, and that was kind of a recovery day. And then the longest day was fifty miles sixteen. Miles balance in one day on Virginia about thirty miles. A days is the average you and so we should remind people that you are an ultra runner you ran across the country. Yeah. I ran across the country two years ago at this point. And if I'm not mistaken, Matt green you also win across the country. And I also went slower than you walked it. Yeah. One hundred and fifty two days is that correct? Yeah. We did it in exactly the same number. Nice. That's amazing. So cool walked it. And he ran it in exactly the same number of days. How does that happen? I'm not sure Matt green. I'm not sure what route you took a lot of trails along the way. A lot of photographs and not the most direct route in also took a little bit of a river section in there across Alabama on the Tennessee river for ten days, which was a lot of fun but finished in San Francisco about a year and a half ago, and and kind of realized that die in in doing this long journey across the country that I got to know a very rural part of the country in my desire was to get to know the country as a whole and having lived in San Francisco on and off for several years. And just started contemplating the next logical. Step forward. And and decided I would do all of the streets in San Francisco. And that's when I started doing my research in came across across Matt's project, and in New York, and then a few others around the states that we're really quite inspiring. Yes. And so all told you logged I understand thirteen hundred miles by running in San Francisco running every street in San Francisco. Yeah. That's correct. I think thirteen hundred and twenty two is my final number thirteen with in about one hundred and fifty thousand vertical feet of climbing. Very hilly. Yeah. Keeping that in mind. Totally in your. I'm reminded of that every day when I you know, you start off at the base of Protrero hill or Bernal heights. And and it, you know, a thirty mile day all of a sudden becomes very immense. When you're going up and down this three or four hundred foot tall hill. Ten to fifteen times over. You said rigi it's at you've lived here off and on. How did doing this change your relationship to the city? In in so many different ways. It's it's haven't decided if it's something that I wish I had done right from the get-go from moving to San Francisco, or if it required being in the city for a few years to to really appreciate that. I have seen some of the city in wanted to see a whole lot more. But it's it changed my relationship in a lot of different ways. Just kind of realizing how diverse the city is how many bubbles there are how many bubbles there are within a single block at times. And then a lot of it kind of one of the biggest things was just kind of creating a lot of empathy within myself for how people live in the city in this is everything from poverty to wealth and all different races and sexes. And it just became really fascinating to me to see the differences in such a small area in San Francisco being this forty nine mile square cube. Right. You did have this one post. I'm reminded of and listening to you where you talked initially about how you were annoyed by graffiti before this. But then or or earlier, but as you passed it by more and more you started to see it as claiming space, and it changed your perspective on it. I have a question for you. Matt green. How did how has doing this? Walk changed your relationship to the city of New York. Yeah. I mean, it's. It's it's the cool thing about it is is that, you know, you're obviously not just seeing the things that are spectacular that people would choose to go to when they go to a city you could come up with best of lists and top ten lists. And like, you know, come up this great, exciting action packed itinerary. But you don't have that when you're walking every street. You just you're seeing everything that's there and a lot of days you're walking through places where no one chooses to go on their free time. And what's interesting is that those days are exactly as fascinating as all the other days are because you just start seeing that kind of mundane things, and as you start learning about what they are you start making these connections with the city that are very intimate very personal. And they relate to other things you saw another day, and it starts making this web of connections in your head. Makes you feel like you're at home here. And then you're at home here and here in the whole city starts to feel like home. It's so interesting. There was a line in your film, where you say when you meet a person you become much more interested in them it same with city and. The idea of meeting the city really getting to know them by I could envision that. As you walk. You talk to the city in a in a certain actually just walking over here from the bus stop. I found this. I'll try to describe it on the radio dislike thin metal bristle, maybe three millimeters wide mica foot long. And it's it's one of the bristles from a street sweeping truck, which they have these big circular. Cycling kind of broom things at sweep up the street is the street cleaning Trump, you hold it up close realize how long it really, and you see these all over New York. And I thought oh, it's a New York thing. And then I started once you see them you start seeing them every every other city, I go to I started noticing him. Well, let me invite our listeners to join this conversation. We're talking with Matt green and Ricky gates. Matt green is seven years in walking every block in all five boroughs of New York City and Ricky gates just finished running every street in San Francisco, and we're talking about how people don't really see much of the city they're in. And and they see it a new it sounds like if you're walking or running it. Maybe you've done some weird or similar kind of project that you want to share with Matt or Ricki or just have questions or thoughts about what they're doing. You can call us at eight six six seven three three six seven eight six again. Eight six six seven three three six seven eight six you can post your comments on our website, kid, Cudi dot org slash. Forum on Facebook, and you can tweet us at Cutie forum or Email us at forum at dot org. I wanna to play one clip from your documentary, Matt green and just so our audience knows. You didn't when you started this you there was no documentary right land. Just did this without any official like marketing or just a super boring blog. Super boring. Which I imagine has really picked up and traffic's. Underestimating how boring it is. Okay. Well, here is a clip of your parents reacting to your decision when people ask us what he's doing. I tell him that. He's very well educated. That he was a licensed engineer, but he didn't like it was I guess maybe in the very beginning. It.

Matt green San Francisco New York City Ricky gates WNYC studios Facebook Kim Alabama Bernal heights Virginia Tennessee river engineer official Ricki seven years one day four hundred foot fifty two days two years ten days