Mind Rest All right I love the crowd already you're great and the difference between you and the students is they're year-olds you can figure out what makes you different after that but I don't think we're a whole lot different okay so what ,I want to start all of us thinking about is brain health and I want to take this hour-is h time that I have and convince you that I'll mention a few but what I want you to try to wrap yourself around is it does matter what you eat if I asked any of you what makes the difference for heart health I know you could name somethings right because you're all thinking about that we have much of our lives we try to get our kids to do that so brain food is real and it does matter I think it's important that, we must also consider what goes on as far as how our brain ages are during gestation childhood adolescence to be able to wrap ourselves around just embrace that we can't stay the same we're gonna age it's inevitable and through the years that we maybe you know as our brain grows and it's close to adult weight by a young age of six and we do prune out things in the teen years yes their wiring is off if you were wondering and I'm sure you know all about that uh and just as we go along that your peak years and I just chatted with two ladies Sarah and peach right did I get it right okay yeah. I told her to go into nutrition don't you think with the name peach I'm thinking of taking it that your great years of thinking of maximum brain capacity age 22 to 27. it's done okay all right let's all leave and go get some fries but it's not quite so what starts to happen as we go through our adulthood and go into old age our brain changes dramatically and the question is how fast is it going to change for all of us can we do something with our diet to make it change and when we look at and. I thought I'd show it this way number one I'm going to raise my hand I never could hula hoop when I was a kid and I think oh I have this to look forward to how many of you are hula hoppers did you get that down okay you're very proud of it I just couldn't okay that's oh it's the hip side okay so this is showing you just as far as different fractions of the IQ test that our abilities do decline so that's real and I don't want to be depressing about all the things that go on and discuss in a lot of detail about dementia and, Alzheimer's not much at all but we know that what I want to make a point of is the rates are increasing dramatically and I know you must know that one we're an aging population but we're looking at the numbers globally are currently over 35 million tripling by the year 2050 and what I think is very important is this change that's happened recently since 1980 to 2010 by one measure of statistics translated through the CDC center for disease control, there's been a 55-fold increase in the age-adjusted death rate from Alzheimer's is 55-fold what's going on what the heck is going on a lot of people want to think it's due to a toxin in the water or contaminant and food and that's easy that's an easy answer we could fix that the bigger picture has to do with our lifestyle and how starting today how we decide to be for the rest of the years no matter what age we are so what I'd like to do is get us to think about is there a food brain aging connection of course I wouldn't be here if there wasn't so we know there is can we do something and what do we need to think about to help slow that inevitable decline don't believe that it's not going to happen though I saw this maybe some of you saw a truly fascinating show on super-geniuses Albert Einstein and I have forgotten past that point who else was part of the show but they talked about Albert Einstein's brain and how different it was and you could probably comment much better about it but you know given those unusual cases it is inevitable that our the brain will shrink in size neurons will die and that will have some changes so we'll talk about us if we can slow aging and what I'm more interested in is when we leave this room and you start to choose food starting with this knowledge what are you going to choose are you going to keep your brain in mind what do you what do you keep in mind now when you make food choices you can answer convenience cost time are we talking heart health or anything like this here no okay am I talking to the wrong okay crowd I'll convince you by the end so we're going to look a little bit at a meal plan all right so let's think and this is through research done with populations over years brain research is catching up to what we know about heart health and other organs in the body but if we look at we know that keeping your brain active learning things continuously we know exercise we can debate on how many minutes most days of the week that you're doing that but that's important for blood flow and brain health getting quality sleep at the night is very important and this is again gathered through reams of data general health and we have the plate of food just thrown in there and people talk about eating healthy uh and maintaining healthy blood pressure as well as cholesterol levels but we know specifically that hypertension uh that there may be some connection between dementia and cognitive decline so it's important to look at that so and lastly stress can't be good it'd be great if we had a stress-free life, not in this day and age and for everybody, we have different reasons about things that that stress us so that's collectively and maybe in some of the other presentations, you went over some of that okay so there's what may impact brain aging let's just take a look at something you probably know a lot about personally what you're striving for as we get older what's the leading cause of death in the us heart attacks cardiovascular disease okay so if I asked all of you what are some factors that impact heart health what would you tell me about hypertension lack of exercise obesity okay smoking diet okay so there's a theme here we know that exercising most days of the the week we again can debate on time may help prevent heart disease as well as sleeping quality sleep diet maintaining healthy blood pressure blood cholesterol we know specifically that healthy glucose blood levels preventing type 2 diabetes and insulin resistance of the people in ,In the us that have diabetes, we're talking about the later-onset not so late in our population these days but that aspect and then stress so there's some overlap right okay so what's interesting about this is I want you to think and where I'm gonna go over this is eating for a healthy brain really would it surprise you if it's that much different than eating for a healthy heart no okay so we're done no we're gonna go through the stuff but there are some differences but I want you to think it's not that mysterious and I know people want to fix and want to supplement and want to make it something magical but it's it is the good thing is it's simple it's you're in control you can do some things to help yourself so what I want us to do before I talk about the diet is I want to learn about type 2 diabetes do you and insulin resistance that's what we're going to do it's sort of a weird term right insulin resistance what are we really talking about we're going to go through some basics on it I think it will be helpful we know that people with Alzheimer's and dementia have very similar characteristics to people with type 2 diabetes in fact with type 2 diabetes your risk for dementia is greatly increased we see some similarities and if you're wincing because I just got diagnosed with that or I know I have elevated blood sugar levels let's get a handle on it you can take charge you can do some things that will make a difference for yourself we know that there are millions of Americans with type 2 diabetes unfortunately people not get diagnosed 40 percent of the people born right now will develop type 2 diabetes what does that say about the connection with Alzheimer's and what we'll see down the road dramatic increase in numbers so we're headed in the going too deep into this but I want you to have a visual so that when you choose foods it will make sense for what goes on inside of you these are how would you categorize these carbohydrates besides reading the word unrefined carbohydrates would you say these are healthy ones we have whole grains potatoes some green I don't have everything that's a healthy carbohydrate a little bit of fruit down there and the bananas these are called unrefined carbohydrates we haven't processed there are some exceptions I would kick that pasta out but that was the picture I could get okay then there are these okay let's pause for a moment yum okay I know we all like this stuff but we have you know pizzas here cinnamon rolls I can those are my absolute favorite foods I will go to great lengths to get one so just so you know that was a hint all these foods contain some contain added sugar but refined um grain products there's a difference there's going to generalize there's a difference the way the body metabolizes them they both have the same basic molecular unit a basic sugar unit called glucose and we're going to watch how that gets inside the body and what happens when the way it gets inside doesn't work very well I want to introduce you to insulin is a hall room monitor picture in elementary school okay we have a bunch of little kids running around the glucose that's the basic unit of carbohydrate you've eaten a bite of pizza a bowl of pasta some candy or some potato whatever it is and to get glucose inside a muscle cell blood cell other cells in your body it can't just walk right in it needs insulin to knock on the receptor of the cell and say hey I got some kids that need to get into this room so they can do the job such as providing fuel for that cell and if your insulin and receptors are working well the door hears the insulin knocking glucose gets in and it gets to do its job for people who have healthy blood sugar control this is what's going on and if we look if we look at time zero you eat a meal we see your blood sugar levels starting in a fasted state below a hundred it rises in response to eating the insulin is ushering glucose into the cells fair enough that makes sense okay all right so now what happens to someone who the insulin is pounding on the door and the receptor doesn't hear it it doesn't work very well it's not sensitive to the insulin it's not hearing the knock variety of reasons we'll talk about diet genetics other lifestyle factors so with the receptor not responding the pancreas who's the responsible organ to release insulin and gets the signal hey we still have a lot of glucose a lot of these kids out in the hallway they're going to be trouble if we don't get them in the cell and so insulin's desperately working at it the cells actually on the inside think they're starving they're not getting the energy they're supposed to they're telling the brain hey eat more in the meantime you have all these kids running around in your hallways which is not good right any of you former teachers or current teachers or parents or you just know this is not going to be good right that they're roaming around so eventually with the pancreas straining and there are lots of steps I'm skipping but eventually, the glucose gets in but we have blood sugar level that's up we have a lot of kids running in the hallway so there's our normal blood sugar curve here's someone who is insulin resistant and it develops technically being type 2 diabetic and they have a higher fasting blood sugar level more kids are running in the hallways and then when they eat it goes up and it doesn't come back down to where it should so you think oh so what so I have a lot of kids running around in my hallway let's think about it what happens if you had a bunch of children pleasant little well-behaved children in the hallways your blood vessels do you think would happen what was that in large vessels and small, what would kids do un unsupervised they'd get unruly so that excess glucose is problematic they're going to have a good time they're going to rip the wallpaper spray paint they're going to damage your blood vessels the excess glucose is very serious that's why people with type 1 or type 2 diabetes want to be in good blood sugar control because this excess glucose leads to cardiovascular disease we know it causes inflammation a word we hear about just things think of things irritated just not being in the state that they calm state that they should be and glucose as well as many other factors relate to that just through in one thing people start to lose blood vessel function may lose a vision they lose circulation and limbs and we know what bad things can happen but we also know things go on and blood vessels up in your brain so that's important type 2 diabetes insulin-resistant precursor type 2 diabetes is very common it's happening in teenagers and 20-year-olds 30 years old's 40 50. it's not inevitable you can do something about it and some lots have related so I just want to show you a Venn diagram here's type 2 diabetes a lot of the symptoms don't worry too much about the names but I just want to point out that oftentimes people are obese they have excess body fat as we mentioned high blood sugar levels that if we measured there's a way that you can get different fluid levels or blood levels or markers of inflammation showing there's a lot of irritation in your blood vessels inflammatory markers we could also look for signs of oxidative stress I know that sounds fancy we're going to talk about antioxidants and get a better understanding of those so just hold the thought like what the heck is that think of little fires that somebody's setting on the carpet or in your books or just ruining things we don't want that to happen uh we know that with the impaired insulin signaling there are just issues with low levels of an antioxidant that change and build up and neuron loss on those other ends but when we put the two together we see a lot of similarities and if we want to approach doing something about cognitive decline and development of dementia and Alzheimer's we need to do something about type 2 diabetes because if a person in their 40s is showing marginally elevated levels of blood sugar fasted in 10 years may be higher and 20 you know we go on and we'll see that person may be in their 70s would develop dementia and potentially you know that's the experts that would define whether it was early or not but insulin resistance that insulin is not being hurt as it's knocking so many factors I'm just spewing out of the course, genes play a role but it depends on what diet you eat yes excess carb consumption but there are many other factors and good things that you might be missing in your diet having chronic illness inflammation is that funny word just again think of things being irritated in your body that we can do things with our diet to calm that different types of fats different vegetables items in your diet I know we want to look to supplements but I want to urge you first let's talk about diet and exercise we don't give exercise enough attention when it comes to this metabolic disorder right exercise your body needs less insulin if you exercise routinely if you go on walks most days of the week that last 30 to 45 minutes your body's the cells will uptake the glucose those little kids get in the classroom with less insulin onboard sensitivity is improved you can actually at early stages of insulin resistance type 2 diabetes do something about it okay so those are just some of the things let's now start talking about food right I got to get there okay and we're here what comes to mind when somebody talks about a heart-healthy diet there's a plant-based diet so eating a lot of uh vegetables great anything that's planned. The Mediterranean diet that's gotten a lot of press I think that's great that you mentioned that the Mediterranean diet bingos one that we know over we have decades of research showing that people through observational studies who generally eat more plant-based they include seafood. I'm going to show more and talk more so it's kind of an eye squinter but it's just showing you that you know on the top of the pyramid we have meats and sweets and we're not going to eat a lot of those very infrequently sorry and then as we move down you have more frequent consumption you get olive oil and nuts and fruits and veggies and we know that observational studies we're not putting people on these diets but saying hey you've lived 10 20 years this group of people has not been eating this way and we see differences in type 2 diabetes risk lower with this diet lower risk of heart disease and guess what lower risk of dementia and Alzheimer's so there's quite a bit to it so pretty food right does it look delicious to you other than the raw fish okay so these are just a few of the foods from the Mediterranean diet and another the health-boosting diet called the dash diet dietary approaches to stop hypertension and this diet is also plant-based it does include sun meat but many servings of fruits and vegetables, both of these diet plans include a decent amount of fruit and vegetables and a variety of researchers over the past handful of years not as many years as we've known about the Mediterranean diet and the dash diet have come up with the mind diet and I'm just so fortunate we're at the mind institute with this diet you know it just works out well it's a Mediterranean dash intervention for a neurogenerative delay so this is pulling from the research studies what particular foods showed the best correlation with the decrease in dementia risk and other markers for the onset of Alzheimer's rather than oh it's a Mediterranean diet that's the way to go some of the research showed no fruit shows much in the way of positive effects except berries just so far this is where the research is so that's interesting so what I want to do is talk about the mind diet we're going to learn about it we're going to start seeing how we can eat those foods I'll show you a menu plan and you ready for it so this is a diet that what are we after we're going to lower our likelihood of developing or curbing insulin resistance to type 2 diabetes it's going to be good for your heart and good for your brain okay so let's go what's on the mind diet having whole grains now I don't mean eating wheat bread what I mean is eating wheat berries eating these whole grains that you go to most grocery stores will sell bags of faro brown rice black rice wild rice that's what I'd like you to do the finely milled grains even though they're wheat bread and it says 100 percent wheat they get into your bloodstream rather quickly and we know that there's evidence that a diet that has many foods that lead to quick release of those little students in your blood vessels may lead to insulin resistance in susceptible people down the road now this is not difficult and maybe some of you are doing this eat at least one dark leafy green salad or steamed veggie a day I know somebody oh I already do this well good maybe you're already helping yourself and at least one other colorful vegetable that day okay that's and we'll talk about why those things berries at least twice a week and frozen is as good as fresh okay don't worry about there are any blueberries in the season it's not a big deal you just get frozen they're just as good we'll talk about why they're beneficial at least one-ounce serving of nuts per day so we're looking at things like walnuts and almonds and pistachios, not chocolate-covered macadamia nuts. I'll get to chocolate in a little while but not quite or peanut brittle beans how many of you are doing this at least every other day this is the biggie I find a lot of people aren't doing anybody doing that are we just silent taking notes and black beans good only in the wintertime okay well that's a good use of them we'll talk about how to do it but can you put beans out of a can on a the salad that's easy enough and it counts good okay all right poultry at least twice a week, okay I know you're all gonna clap on this one but it's one one five-ounce glass and you cannot save them for Friday and having seven doesn't work I always have to tell the college students that when we talk about what's moderate drinking it still hasn't sunk in okay but if you don't enjoy the wine you can drink pomegranate juice or dark grape juice not sweetened so those still count they have the compounds fish at least once a week preferably twice we'll talk about the benefits of that okay here come the limits are you ready I'll go through them in detail okay you have to limit to saturated fats choose olive oil instead? of margarine or butter so that means other saturated fats so from meats that have that are high like beef that is high in saturated fat we're going to eat not very much of that cheese yes you're seeing the word cheese sorry let's all mourn okay we have to go for fried food we'll discuss how my theory on how we can work with the cheese limit but we're trying to watch the type of fat that you're eating okay the type of fat and then finally for some people they have something and less than five times a week okay some people do it twice a day is this too little no it's a lot well for a lot of people it is I look at food? logs all day long and agree they're younger people but they eat something sweet at every meal and it might be their entire meal and they drink this includes sweetened beverages and everything so it's limiting you to less than the 50 grams of added sugar that's a daily value that nobody comes close to that I see so that would mean no sweetened yogurt things like that okay so In some of the research different people have investigated diet and cognitive decline but um, Dr. Morris
that have that benefit but they still count and it's pomegranate time right you can put those seeds in your salad so this is just a wealth of different antioxidants beans what are we doing with beans people this needs to be consumed every other day not seasonally you can eat them cold you can eat them at room temperature you can eat them in the soup you can put them in a burrito just not a lot of cheese sorry lentils are very good it's super good we have some pictures of them up there so you make lentil soup a good deal that's great um antioxidants in the colorful beans and we're looking for a cup serving so we have fiber now I'm not able to time-wise I'm probably going to go there's a lot to be said that we're still learning lots to learn about how foods that we eat impact our bacteria l profile the microbiome and what compounds those bacteria make how they affect other cells in the body and ultimately might affect brain health don't have enough information to say that yet but you can't go wrong with getting real food in your diet that's a good source of different types of fiber whole grains now I this is a bad picture and I want to ask you why is it a bad picture of whole grains we have some white bread we have plain pasta but there are some good items there so I want you to always look for and see if you can go to the store and buy some thing that's in the whole grain form like brown rice or black rice which those two they're both great for you they have different color compounds there are multi-grain packages you can get what your goal is the less processed the better and then you say oh gosh but it takes an hour to cook up far or some other whole grain cook it up once for the week and then use it have steel-cut oats in the morning all different types of whole grains and so we're looking again at fiber vitamin eantioxidants I could be given a discussion on heart disease and we bring up these same items okay seafood this was a twice a week based on research the mind diet ultimately set at least once a week a serving being three to four ounces some seafood is higher what we're looking for and that is omega-3 fats which I'm going to spend a little bit of time talking about I'm just going to guess you've heard about omega-3 fats probably more so in relationship to heart health question she's not my best friend I think he makes people panic it's just my thing what I take into the question has to do with um contaminants in seafood is is they away from what I recommend people do is stay away from certain fish swordfish the bigger the fish the more medium fish it ate the medium fish eat little fish and so there is a concentration of heavy metals in that giant fish so yellowfin tuna swordfish shark hopefully you're not eating shark okay so eating wild-caught salmon there are some ethical issues some people don't want to consume something that isn't sustainable but generally smaller fish are great and not to worry okay people go nuts are bigger things okay vitamin b12 doesn't want us to forget that there are reasons why this is not a vegan diet has anybody noticed that we do include animal products in this so let's look at what omega-3s they're very liquidly at room temperature where do fish live in cold water ultimately very cold water so they need to have liquid fats so that their body is supple in the water if their bodies were made of saturated fat solid they would be stiff as a board in the water and that just wouldn't work even if their bodies were made of monounsaturated fats olive oil if you ever put olive oil in the refrigerator and what does it do it hardens so they can't have monounsaturated fats those are heart-healthy yeah but they need liquidly fats so and so if you look at whale blubber and seal blubber same thing it is a major component in the cell membranes and other portions of brain cells specific well you could look specifically at higher levels of certain omega 3s in various portions of the brain we know that they make cellular mediators that help improve brain function and that they can help calm some of the inflammation that's going down going on, especially as neurons age and cell death occurs there was just a study out today looking atomega-3s fed to an animal model for Alzheimer's and looking at the cleanup of waste products that occur in an aging mouse model to mimic Alzheimer's disease and the benefits of this fat in the diet now early humans used to get a lot of omega-3s in their diet we have changed our food supply by consuming less fishless wild animals some of the free-range items that you pick that are raised humanely may have slightly more organic meats and milk may have slightly more different forms of omega-3s but still, having them it's something to think about they are a lot more expensive but we know that seafood works I thought I'd show roasted turkey because we're close to the time poultry this is twice a week lean protein source it's a source of vitamin b12 so b12 again so that was in seafood that was in poultry so those are our main protein sources using olives and olive oil that's your fat to cook in why because it's got heart-healthy and now we'll just say brain-healthy fats in terms of was those plant know it causes less inflammation and sees the greenish color we have some olive particle compounds are in the olive oil helping out their red wine I know you were waiting for this but I wanted to remind you of the serving size of that and if you don't enjoy alcoholic wine red wine that you could go with thread juices that are not sweetened like very tart pomegranate juice or cranberry juice or just non-sweetened grape red grape juice would work and again we have these color compounds resveratrol there are many others that are in these so let's look at what we have to limit that's the picture of lard if you've ever gone to the store and bought that we could melt that down and fry something in it butter so we have to limit that to less than one tablespoon per day but think about all the places it is in other foods you probably oh I never eat that stuff right I don't eat well look at the label you might be you might be consuming vegetable shortening and this includes trans fats which should be out of our food supply in the next year or two or three and so this also includes animal fats that we would get in beef so it is rather restrictive so this does mean shifting those types of solid fats promote inflammation irritation and they stress the blood vessels and the cells in the body for oxidative stress damaging them this is a toughie one serving is one ounce yeah you know you'll give up your butter if you can have more I like that though I don't know I don't know if you could do that it's rich in saturated fat I don't want to believe this meaning I don't think all the research is in to put this out but let's go by it, okay I think it is important to honor the type of fat that's in it but I think it's also important to talk about how we're going to cope with this uh well harder cheeses are better and what you can do is make it look bigger than it is we can just deceive ourselves so you can use grated hard cheese twice a week a half an ounce or maybe you can get it down to a third of an ounce just sprinkle it on your pasta and you have the cheese and there it is okay we might have to improvise there but that's the goal and it is because of the type of fat all right fried foods for a lot of people you don't eat this anymore but it is very common fast food is super common in terms of the general population so if you have an opportunity to positively influence someone to get them to not consume as much our goal is to limit to less than one serving per week you know you go out for dinner oh yeah sure I'll have some of your fries but you wouldn't have ordered them but now you're eating them so it's it creeps in it does and that's again the type of fatt hat uh promotes oxidative stress and the inflammation inside blood vessels in your brain all right refined sugars that can be in foods that are obvious we can have refined carbohydrates back in the cinnamon roll and the muffin and the pizza we want to lower than intake to less than five times per week oh I can do that oh no it's hard it' shard if you write down what you eat and I have people do now students |I see student-athletes all the time I have them take pictures of what they eat and email them to me it's fascinating because when they send me their log wait a minute you said you drank milk it was chocolate milk and you didn't put this side you know they just you forget or you know the picture doesn't lie hopefully they're that's what they're consuming so that's something we know these refined carbohydrates may lead to insulin resistance and type diabetes in excessive amounts so this is a big shift for a lot of people now this I'm throwing this in because what about this to me we haven't mentioned it I think it's important to bring up and right now the research is saying that well maybe a couple of cups may help brain health maybe not so I can't say definitively the research keeps coming up that eating slightly under an ounce of chocolate it depends on the type of chocolate and it isn't just dark it has to be chocolate that's the way they process them cocoa powder the that it isn't exposed to alkaline conditions to save those wonderful antioxidants the flavanols that have beneficial effects sews' re holding on to that so I'm saying to myself I'm going to continue with those parts of my diet a question well you look at the label on cocoa the powder you can do that and certainly, some companies have uh been good at promoting that that's what they do they've modified their processing I will say Eminem ours has done that and has sponsored a lot of there search so that is a brand that you know milk or dark chocolate can have a lot more flavanols than what you would find in another brand all right let's put this to work easy meal plan we don't have a lot of foods here doesn't mean other things can't be there we want to try to stick to that start simple just make a change pick one of the things so let's take a look at I just did this for one day here's our breakfast and I didn't put amounts because it depends on your activity the level you can have some other foods with these berries and steel-cut oats I'm throwing in the kefir low-fat kefir low in saturated fat has live bacteria that are going to add some protein 11grams per cup that's my bias coming in it's not one of the food items but it's not anything in saturated fat okay can people eat that for breakfast did I hear a no okay okay all right how about lunch bean soup with veggies if it's summertime you don't want soup we could put beans on our salad so spinach salad which lots of people eat olive oil on top pick a nut it could be hazelnuts but we threw walnuts on it can be anything ice green tea we know that green tea has a variety of different catechins or another group of antioxidants so I'm just throwing in a little flare so it's not that boring grilled salmon there's our fish serving steamed asparagus wild rice with oh let's have a little bit more nuts because they do have a lot of great compounds and I did put an amount for wine because I wanted you to put a cap on it it's five ounces okay with your a meal would be preferred for absorption of those compounds so I hope that seems doable and as I'm looking at the time up there I'm going to go through supplements I want you to think about this as not like oh I have to follow a plan this is a lifestyle we're going to make ad just mints get there when we can one step at a time don't beat yourself up for what would be a the step you would start with if you're not even close to eating this way add more vegetables and what kind of vegetables green leafy vegetables go down that produce aisle uh-huh yeah add these items and then of course flare it up depending yeah you could do that so obviously, you can use your creativity so if you say I eat like this and I'm 75years old and I can't find my keys all I can say is well gosh I'm glad you eat that way I don't mean it badly it's we don't know what would have happened if you didn't eat this way so it's all I want to put forward is that you know it's never any age start with this any age do make your changes we want to improve our heart health vascular health and so on let's just finish up with some supplements should you supplement with omega-3sthat's something certainly to talk with your uh health provider about but there are two major omega-3s DHA and EPA has a slightly different impact on brain cells we're learning more about DHA's more aggressive role in perhaps slowing the decline of cut loss and cognitive abilities EPA has more of a role in mood disorder sand the question is for a lot of people are you going to eat routinely seafood and as sources or omega-3 enriched eggs or some of the few other ways that you can get it this was just out this month a the year-long study was randomized with placebo control they either got 2 000 mile grams of the 2 grams, that's a lot that isn't something that's in most pills and it's just that just thatomega-3 usually it's a mix thrown in with some other fats or they were given 2 grams 2 000 milligrams of an omega-6fat corn oil predominantly omega-6 they measured different I don't know why that disappeared but they measured different cognitive uh using an IQ test different parameters there and they looked at the volume of the hippocampus and they found in a year and this is a very compelling story that got a lot of press that the DHA supplementation significantly improved cognitive function now before you all go rushing out and get some it's very expensive I want you to discuss with your health care provider, there are blood-thinning effects of omega 3 fats and there's more to the story we've talked about a big array of foods of a lifestyle please don't look at one pill as being the make or break for you I know you want to do things that will improve your health I know that we all do or for a loved one so we know that is important but this is just part of the picture vitamin d you'll notice some of these foods were part of the plan cheese out dairy products are not given a lot of prominence in the mind plan but we know that as a person ages vitamin d status is an issue for a variety of reasons it's more common as we get older because we lose our ability to manufacture it from exposure to sunlight our liver-kidney functions which are two organs involved in the conversion of simple cholesterol to an active form of vitamin d3 we're just not as good on it and what are we doing mostly as we age probably spending more time indoors protecting our skin with sunblock and clothes so we generally see this decline we know that with smaller calorie intakes our basal metabolic rate and how many calories we need to exist decline every every day but it's two to three percent per decade so if you look at what you ate at 20we all know we can't eat that way anymore so it's gonna decline about three percent by the time you're 30 do the math 30 to 40 40 50 50. so we have to get by on fewer calories or else gain um a lot of extra weight that we don't want so it's hard to cram everything into this low-calorie intake vitamin d deficiency is a big risk we know it is connected with cognitive decline it's common in elderly people with dementia what I would do is review that with your health care professional to see if it's appropriate people argue on what is the low level latest is below 50 animals per liter as being insufficient there are a lot of physicians who look at being below 20 as insufficient so please review that with someone who maybe is more up to date all right vitamin b12 and folate were in the what it's a quiz yeah you need it when you're pregnant but you need it all the time the green leafy vegetables and b12 were in fish poultry so this is a diet that supplies b12 and folate if you're eating a vegan diet you have to go to a supplemental source of b12 it's not found in plant products so that's why this mine diet is animal-based what's the story behind b12 and folate for brain health there's quite a the bit we know that's important in several different ways in clearing a compound that forms as are sult of protein metabolism called homocysteine it's not uncommon that people have a poor intake as we get older there are problems with b12 status and its associated lack of intake as well as declining levels due to aging is associated with the cognitive uh decline the supplement studies don't pan out that well some of them show a positive effect some of them show negative your take away from this is not that we're mixed up all the time but that instead there's maybe some synergy with what's in food and other foods that we don't understand yet that when you eat unprocessed green leafy vegetables and the wonderful seafood and you have some whole grains that things are going on so that's why I believe in food question supplements that are my approach believe in food questions supplements all right the last thing memory supplements I know I couldn't get out the door with bringing these up righto you want to hear about them I don't have a lot of positive things to say about them other than you really should review this with your health care provider there are many side effects Chinese club moss interferes with an Alzheimer's drug that's taken the latest I read about it I'm not an expert on these I don't want to be it's too crazy you start messing with things like this my feeling is you're taking it out of the food the um we know simply vitamin e you start taking a lot of this you run into oxidative damage they've stopped clinical trials it's not helpful it's not helpful for heart health where were we getting the vitamin some in fish but the nuts and the whole grains stick to food now is there anything wrong with the multivitamin no that fills in the gaps because you have a lower calorie in take maybe but please don't rely on this as a fix ginkgo Biloba side effect anybody know sit's a pretty serious blood-thinning man you might be on some medications that is for that you don't mention it to somebody you run into some problems very serious problems hopefully you got yourself around this mind diet and feel like I can do this I can do some of the stuff I can grow with this never too old to start yourself I'd say grab a young person and get them going on it and let them know about insulin resistance and type 2 diabetes where our population is heading a not very good direction, we don't curb that so I will take questions okay the question is do nightshade family vegetables like eggplant and tomatoes cause in flammant nation if you ate a bushel of them I would be concerned if you slice tomatoes and put them in your salad you enjoy some egg plant's part of a vegetable sauté not okay I'll repeat it I'll repeat it okay are any nuts okay to eat and should you leave the skin on the shell should come off we established that leave the skin on and any nuts are okay walnuts are higher in a type of omega-3 that's different than fish oil, it's not converted as readily the same but it is still a beneficial healthy fat essential fat to have in the diet okay can I know this is a can of worms but can you comment on GMOs and organic versus not organic okay the question is about GMOs versus organic and non-organic GMOs huge can of worms coming from a research institute where we do GMO research I believe they're safe I say stop fussing about that stop putting our energy into that and try to get kids to eat healthfully and exercise teenagers to eat healthfully and exercise and organic and sustainable the growth I believe in that if we can improve and all of us if we can afford and bring down the prices of these things and look to ways to grow them sustainably there are some slight differences in the nutritional value of organic versus conventionally grown it's not enough to say okay I won't eat any vegetables unless I get organic not eat any kind you can get or fruit or grains question a dairy diary I'm going to add to that question dairy can you eat dairy as part of the mine diet or what do I think about it it's not it's not a standout the recommendation is to eat low fat preferably non-fat dairy and my emphasis is getting cultured dairy products and fermented dairy products that is very low in lactose by the way if lactose the milk sugar bothers you it's not a focus in the mine diet it is part of the Mediterranean diet and dash diet, not excessive amounts but having that as a source of calcium good quality protein vitamin b12 makes sense but not going overboard if you're saying oh great I'll have ice cream that's my dairy we know that's not or full fat cheese or were you gonna go have some ice cream the glass of milk skim milk fat-free milk yes I noticed that avocados were missing in your slides and can you just touch on how you feel avocados should be used in your diet okay avocados how many like avocados love them they're great and they belong it's just they were emphasizing olives as the monounsaturated fat one avocado has 320 calories most of them coming from fat most monounsaturated perfectly great the green is wonderful stuff uh it's also some other antioxidants now we have to think about though that's 320 calories you would use it to top your salad maybe uh to put it over a fish you know that you've grilled something like that it's not sitting down to as many as you want kind of obvious things but guacamole I'll stop there that's good stuff oh wait we got somebody there so if an individual's already been diagnosed with dementia is this diet help with reducing or revere sing diagnosis okay the question is is eating the mind diet helpful for people who haven't been diagnosed with dementia it's a diet that promotes vascular health lowers the issues with insulin sensitivity resistance and type 2diabetes and we know that those things precede dementia so what one of the studies was showing seven 58-year-olds who when you go and get into your 60s and some of those people were followed for 10 years that they started showing signs in that age group people show signs of cognit vide cline they were fine in their 50s or didn't notice any differences so I would encourage people to include those foods in their diet all people that can eat them okay there she's going with the mic so I'm not in charge my question is um the raw fish like sashimi the omega-3 is rich in salmon do you anything have any common regarding the raw fish, the omega-3 is which one is easy to absorb for the body, okay the question is if you eat raw fish do you absorb the omega-3s from the raw fish as well as you would from cook fish the answer?is yes they're both the same the concern with raw fish is that there potentially can be food safety issues and for some people with compromised immune systems or who are pregnant should avoid raw seafood so that's the caution, okay but great question choose them microphone um does brown rice pasta does it raise your glucose the same as like a regular pasta you know how they can make pasta it does okay I'm just acknowledging your question and why you watching no okay so what she's asking is when you eat a food how quickly do those students run out in the hallway how quickly does your blood sugar rise that's called glycemic index and more correctly glycemic load it's a way to measure how much carbohydrate is in the food and you might think that anything that's whole wheat has a low glycemic index, not true wheat bread is the same In white bread why because the particles of the finely milled grain areas easily digested as white bread and it gets out into your bloodstream so what we try to do is it would be best to eat the brown rice in that whole form it is finely milled I don't know the particular glycemic index for rice pasta versus chickpea pasta versus um plain pasta however as soon as you start putting fiber in more fiber in that meal you cook some of your brown rice pasta and then you put some steamed collard greens with it and some nuts on top and then you have a piece of grilled fish that lowers the glycemic index if you sat down and just ate that carbohydrate in the isolation that's all you had then you got to be concerned about it but not in a mixed meal okay if sorry if less glucose is good for brain health what about cutting out carbs almost completely like a ketogenic diet okay the question is about maybe some of you have heard about it it's the ketogenic diet it's cut out carbs and gets them below 50 to 75grams per day and you're probably saying well what does that mean we normally take in around 300 grams if you've ever gone on a high protein low carb diet and you've gotten the hang rise like you can't even imagine you're just miserable to be around because you just feel like I just need I need some sweets I need some something it takes about two or three weeks to adapt to it it is a very interesting program to follow it is very difficult for many people, it's not reasonable for kids and people some athletes can follow it it may be very beneficial for people with type 2 diabetes there are some pros with it but it is challenging for a lot of people what I would recommend is based on and this is getting a little bit more specific is based on some of your medical history and genetic profile it might be an ideal diet for you for other people it may not be it may be unnecessary and they could just eat healthfully and still include some carbohydrates this is not an overly high carbohydrate meal planta all no what about the fungus family I mean a lot of mushroom shave a lot of really good nutrients including some that are good for the brain like maybe lion's mane and what about those okay the question has to do with eating items from the fungus family and there's some evidence about lion's mane mushrooms, in general, have some interesting classical nutrients like potassium depending on how they grow the mushroom sit can be one of those sources of vitamin d that people didn't realize that they can get because fungi can make a precursor to an active form of vitamin d the research with lion's mane has been back and forth I wouldn't put your emphasis on okay I eat that adding it to your diet and enjoying it as part of your meal that's fine but focusing on a supplement extract, I would question whether I don't know the side effects of that particular supplement that's always my concern is when you take things out of the context of the food item that it's in have you lost some of the synergies that may have been there and that you're overloading your system with that particularly bioactive compound I have two questions one question is if you take like b12 can you end up taking too much and causing um you know issues with your body if you're taking it as a supplement and my second question is if you if I was told that if I have thyroid I have thyroid disease I shouldn't eat a lot of spinach and broccoli and all of that what do you eat instead or are they talking about tons of i tokay uh the question first one is about vitamin b12 are there risks with taking too much it's a water-soluble vitamin it's unusual though you can store it in your liver we all generally if we in clued meat and other animal products in the diet we have about a two year supply vegetarian strict vegans don't have much they have to get a supplemental form and unless you're taking a crazy amount my answer is no it's a minimal risk though if there 's a medication that might interfere with a high intake of b12 you always have to check with that and that goes gets down to going to a skilled healthcare professional pharmacist somebody who's knowledgeable in drug-nutrient interaction as far as the um[Music] thyroid thank you I forgot as far as the green leafy vegetables you would just have to look at its generally large amounts and this is one per serving per day so it's not at every meal so you would probably have to titrate that this hi um one thing I didn't hear about is spices and herbs like cinnamon may bein your oatmeal and maybe some rosemary and with your poultry could you just talk a little bit about that place the question is about herbs cinnamon for example may be helpful or helpful in moderating blood sugar rise within that meal you have to take a lot of cinnamon for it to do that and you probably wouldn't like your oatmeal anymore so that's why people get capsule say feeling again on this is let's look at other things you can do toto improve your glucose balance in your body and insulin action exercise types of foods that you're eating how much stress are you under how is your sleep those factors are very important as well saying that you take cinnamon, okay that's like a drop in a bigger bucket of many other things so um rose fresh herbs though and dried herbs they contain antioxidants and they're great to have in the mix and that might help you enjoy beans more if you made up a great dish that had some fresh herbs in it that you otherwise wouldn't be so thrilled to eat I've heard that there's a growing body of evidence that brain dehydration is a contributing factor to Alzheimer's and dementia could you address that, pleas well not being a medical professional in that world I do know though that the loss of water content of the brain cannot be corrected by better hydration certainly older people as they go through their later years may not sense thirst as well and be as on top of hydration that is another that's a concern but the shrinking of the brain even though the moisture or water content of the brains decreased it cannot be corrected by better hydration it isn't a matter of if you just drank ten glasses instead of four you'd be your brain would be pre you know the volume you had when you were 27. it's not that way okay um as a person who does not like vegetables um do you can you recommend possibly a cookbook or something because I'm going to farmer's market and I just like what the heck and I have not a clue on how to prepare these things so can you possibly recommend a cookbook or something because I do not go to farmer's markets I don't go the producing style so okay will you eat that's a very common thing that people either hate vegetables or they hate fruit how can you help me will you eat I always start with if I gave you a carrot would you eat I to kay but we start with you at least we'll take a bite of it and you'll eat the carrot okay could you slice up that carrot and put it in a bowl of mixed greens have we crossed the line okay well so you put nuts on it you take some olive oil dressing is where you experiment there are wonderful cookbooks out there but I have a feeling that given any complexity you probably or do you like to cook no okay so how about okay how about we go to trader joe's you we go to trader joe's and we pick out one of the salads and we talk about why that salad is a great pick and this one that has all these fried noodles in it is not a good pick and then there you go it's already made for you and then you go to the other aisle where it's butternut squash already in a bag and then you look online butternut squash recipes you go okay I can steam this in the microwave and add some seasoning to it that you go and get and you make up mashed butternut squash or roasted butternut squash with now Brussels sprouts we just advance a little bit online information like going to um several different sites have really simple easy recipes for vegetables are okay in fact if you just say easy recipe with and you put in the vegetable so I challenge you to buy one vegetable in the produce aisle go home quick look it up see what you might need an onion to go with it and just five ingredients or less there are there are a lot of recipes out there that is doable and that tastes good okay can I don't know where the microphone is oh okay can plant food assist in the restoration of the loss of do paminecan run that by again ken plant food assists in the loss of dopamine okay and the onset of Parkinson's okay the question has to do with dietary modification and the levels of dopamine aa neurotransmitter that's integral in that disease and can it offset it I've seen mixed results so I can't make a recommendation and even though my mother had Parkinson's an uh that was something we worked on that didn't seem to be a consistent impactyeah um I heard you say that uh I saw it also on either uh steam or raw vegetables yeah and I thought I heard you turning down frying them what if you sauté them quote-unquote low heat with say canola oil which is high in omega-3s or something like that is that all right that is fine the question is sautéing in a small amount of canola or olive oil which are both low heat is that low heat that's fine what I it's the charring the real high heat that isn't desirable and someone had asked about something like kale chips you know let's make kale taste good that's works yeah not all the time I have yeah I'm not against kale chips it's just uh seriously you guys should sit in my office and listen people do you eat green leafy vegetables oh yeah I have a bag of kale chips look and that is their green leafy vegetable intake so we got to work on that yes so it's a nice snack but it's not a staple can you comment on apple cider vinegar, okay apple cider vinegar goes in and out of the media news as being a helpful way to lose weight to adjust the phi in your body and I hate to break it to you it's really good in salad dressing but it doesn't have those effects on the body but if you enjoy making it and enjoy the taste great right here okay okay-huh I'm just curious if you could talk a little bit about eggs and coconut oil okay let's start with coconut oil is the most saturated fat out their I thus more saturated fat in its composition than butterfat does it has no essentiality to it meaning there are no essential fats in coconut oil as an extract from a plant meaning it has some plant particles or small amounts of antioxidants but as fat to choose to cook with not a good an idea is not a good idea and a lot of people have switched from olive oil to coconut oil's a misnomer it's a paste it's a solid fat so I would unless you like the taste and you want to make some cake frosting out of it which is your you know I just wouldn't eggs um are great foods they're not identified in the mind plan they are part of the Mediterranean diet we've gotten away from just one a day because of the cholesterol because dietary cholesterol is for most people is not an impact on their blood cholesterol's a wonderful um food it's one of our few sources the yolk of choline is important for brain health so I wouldn't say include it but like anything else you don't want to go over board on it, it's an excellent source of b12 and many other b vitamins what about all those other fruits out there especially living in this valley do they fall into the sugar and sweets category or where do we okay that's a good question do these do other fruits and I get this a lot oh I better not have an apple it's got sugar in it what we're concerned about is added sugar that would go in an obvious thing like a candy bar but added sugar that would go in ketchup that would go in your yogurt several teaspoons in your flavored yogurt that's what we're looking at not the naturally occurring sugar and fruit so where do other fruits fit in the mine plan they're there but they're not identified you can eat them but they'renot identified as having a specific effect on delaying cognitive decline I ultimately in the long run think that certain other fruits will be brought into the mix as far as being identified as having potentially beneficial antioxidants fruit very good food I do see people though to the exclusion of vegetables has many pieces of fruit and if ultimately that should switch because there are other nutrients and vegetables that you're not getting in fruits absolutely yes yeah and then you could put some berries in it too if you haven't had many berries that week so about the egg, you said not overboard on it like how many per day would be a normal or ate reason for how many eggs yes per day one egg has about six to seven grams of protein two eggs then 12 or so and you're looking at between 15 and 20 grams of protein per meal for most people in their adult years so having two eggs at a meal and that is it for the day to get other types of protein sources and variety in your diet that's important I would not and I have athletes that come in and they eat a dozen eggs and is that a problem it isn't because that's an inexpensive high-quality protein source for them but I'm not pointing a finger at you if you came in and had a dozen eggs for breakfast I would say hey what else are you eating let's switch out some of those eggs that would be more of a concern I have a question because my cognition is declining um can you go over what you said about juicing lowers nutrient content is okay if you the question is if you juice you have a juicer so you're going to juice an orange perfect example and you make create some orange juice and you grab some of the pulp and put it in there you've left behind a lot of flavonoids and a lot of great compounds that if you had peeled the orange and ate it you would have gotten and if you think about it if you ate one orange a whole orange that's 60 calories if you drink the juice from one orange it doesn't seem like a lot you'll end up drinking more you'll want the juice from two oranges to be satisfying we registervolume for fullness rather than so uh two orange oranges made into juice don't fill you up as much as one orange and if I handed you another orange whole orange to eat you go eat another one you'd be stuffed or maybe three just we have a more difficult time if we eat we feel fuller with whole fruits rather than juice so that's another benefit because remember we need fewer calories as we get older uh how about alcohol aside from red wine is that good or bad or indifferent that's a very good question because I haven't met a margarita that I don't like so um the concern is is that alcohol in moderation of any alcoholic beverage for some people is okay for other people it's not it may lead to people who are prone to it may lead to certain cancers but you go above moderation so what's moderation two alcoholic beverages or fewer per day for men one or fewer for women and never going over that number per day so it's not four on one night and three on another it's so I know I'm making a lot of people nervous uh it's not exceeding that when you exceed that amount we do see increased risk in cardiovascular disease cognitive decline it's damaging in higher amounts and not much above what you thought was good so you think another glass of red wine big deal well it ends up being a big deal especially and we don't know your genetics if you're genetically prone um my family doesn't eat much of like animal protein mostly egg and tofu you haven't mentioned it tonight and in the supermarket usually have like a different like a soft medium and firm and any difference in the nutrition contents okay a couple of questions there so if they're not eating so they don't eat seafood your parents don't eat sea food well ask them if they can switch the pork to salmon that would be one step that would be okay no all right well then ask them to get omega-3 enriched eggs what they do is they feed the hens the egg-laying hens a special feed that they then put the omega-3s in their yolk it doesn't taste like fish it just it gives a couple of hundred milligrams of omega-3s in yolk and that's great so do that can we do that, okay now I'll move on to the next one was about tofu it's in the beans it's a legume okay so you would just so firm soft extra firm whatever no nutritional difference except extra firm is higher in protein per ounce than the soft oh is this our last one that was a hint I feel like I'm in my oral exams here oh good go ahead I had a question about bone broth it's come into vogue oh yeah and I've really assimilated it into my diet and so I wanted to get your feelings on that okay bone broth which is a broth made with bones in it typically chicken or turkey you can make your own you can buy it it has a pretty decent source of a protein of high-quality protein in it touch of calcium if you are so inclined you could put it when you make soups you could use it as a beverage heat it up and that's fine that's great yeah.
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