Health Conditions are Preventable & The Blue Zones

 

Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor

Content is daily radio script from my KHIS radio spot - tune in at 6:15 (CST) every morning to Justin and Meredith’s morning show on 89.9 FM.

 What if there was a medication that could successfully treat and even REVERSE heart disease, the #1 killer of people, along with many other chronic conditions and it only had positive side effects? And what if it were low cost? Well, it is available, and it is known as the “Food as Medicine” movement, with foods from minimally processed plants. It is growing worldwide but one of the roadblocks is that many believe that once someone has a diagnosis of conditions like heart disease, cancer, type 2 diabetes, or high blood pressure, they do not think there is anything that can be done other than living with the medications and hope it does not get worse. Stay tuned this week to learn the fantastic news to live longer and live stronger – big hint…have a marvelous Meatless Monday, everyone! 😊.

 There is a reason more are referring to health issues such as diabetes, high blood pressure, and others as “conditions” rather than “diseases” because they are conditional – conditioned upon the lifestyles we choose. The word “disease” sounds like it is a forever thing when it may not be! The fact that a whole food plant-based approach provides a safe, effective, low-cost alternative to reducing symptoms and treating the causes is unknown to many. Thankfully, the word is spreading, and physician groups are recommending plant-based diets to their patients. The side-effects are only positive, such as increased energy, improved digestion, and treating many conditions while eating unlimited quantities of satisfying foods! So, search “whole food plant-based” and “Food as Medicine” to learn the best ways to plantify your plates, and have a terrific Tuesday everyone!

 In 1665, England started keeping mortality statistics when a person died in an accident, falling down the stairs…and that same week nearly 4,000 people died of the plague. Today, the modern plague is not COVID, but heart disease. It is the number one killer of men and women. Decades ago, Nathan Pritikin, then Dean Ornish, then other scientists at the Cleveland Clinic showed the natural cure for coronary heart disease. Dr. Hans Diehl developed the Complete Health Improvement Program (CHIP) which was an affordable 30-day lifestyle intervention to be delivered to individuals in their community. Teaching patients to embrace centering their diet around whole plant foods was optimal but it was not rigid – and after just 4 weeks there was an average weight loss of six pounds, blood pressure dropped six points, and bad cholesterol levels went down 16 to 32 points and blood sugar levels dropped as well. Move a little every day in your plant-slant journey and have a wonderful Wednesday everyone!

 More than a decade ago, a paper was published titled, “Healthy Living is the Best Revenge” showing that the following four simple healthy lifestyle factors can have a strong impact on the prevention of chronic diseases. We are talking 80 percent less chronic illness risk, slashing diabetes risk by 93 percent, heart attack risk by 81%, and cancer by 36 percent! WOW! What are the four behaviors? They are: not smoking, not being obese, getting half an hour of exercise each day, and eating with a plant-slant (meaning little or no meat and lots of fruits, vegetables, nuts, whole grains, and beans). “Finally, a regimen to extend human life expectancy” was exclaimed. How have we done since then? Not well…but recently the tide is turning. And it is never too late to turn back the clock! You can do it, one step and one forkful at a time!

 In 1903, Thomas Edison predicted that the doctor of the future would give no medicine but would instead instruct their patient in the care of the human frame in the diet in causes and prevention of disease. One hundred years later the American College of Lifestyle Medicine was born. They prescribe drugs, but also recognize that the leading causes of death are caused mostly by lifestyle – particularly what we put in our mouths:  food and cigarettes. Great news - we can stop blaming our genes and focus on the significant portion (over 70%) that’s totally within our control: those 4 simple lifestyle factors bear repeating: not smoking, not being obese, a half hour of exercise, and a diet of fruits, vegetables, whole grains, and less meat is what’s under our control – reducing our risk of disease by 78%.  Following these steps is like turning back the clock for 14 years! Have a fantastic Friday everyone!

 And from the archives:

 On this Meatless Monday let us talk AGAIN about the Blue Zones – those five places in the world that are nowhere near each other, but their populations live longest and best and they all share the same patterns – much of which is what they consume nutritionally. The twelve superfoods that boost your immunity and energy (and don't we all need that now?!) are eaten in all five of the Blue Zone areas. Let us start today with three:  turmeric, barley, and shiitake mushrooms. Turmeric is a spice that reduces inflammation and is. a potent antioxidant, barley is a whole grain that is loaded with nutrients, fiber, and antioxidants (except you do not want to purchase pearl barley – it is not a whole grain) and shiitake mushrooms contain more than one hundred different compounds with immune-protecting properties! Make a soup tonight that is meatless, with barley, turmeric, and these powerful mushrooms and lots of other veggies to power up your immune systems!

 Yesterday we talked about the Blue Zones, those five areas of the world where people live longer and better lives, and they eat twelve superfoods for boosting our immune systems AND energy. Yesterday we suggested a soup with three of them – turmeric, shiitake mushrooms, and barley and today it is all about beans and greens. All kinds of beans – red beans, pinto beans, black beans, garbanzo beans, black-eyed peas, lentils – all are great sources of protein and are anti-inflammatory, one of the best immune-boosting types of foods we can eat. Then greens – wow they are SO nutrient dense, loaded with antioxidants and powerful compounds AND it turns out they are the source of a chemical signal that is important to a fully functioning immune system. So, throw some beans and greens into that soup and have a terrific, healthy Tuesday everyone!

 Let us talk more about the top 12 – the twelve best foods to consume to keep our immune systems strong and our energy levels high, based on research on the Blue Zones of the world. We already talked about beans and greens, shiitake mushrooms, turmeric, and barley, and here are a few more:  sweet potatoes, garlic, and olive oil. On the sweet potatoes – do not confuse them with yams – they are not the same in health promotion. Sweet potatoes are high sources of beta-carotene, which converts to vitamin A in our bodies and is critical to healthy immune systems. Garlic is one of nature's most powerful natural medicines, and olive oil is anti-inflammatory, and you would not think it but has lots of antioxidants. Make sure it is green and extra-virgin, and do not cook with it – drizzle it over the garlic and sweet potatoes and in salads. Have a wonderful Wednesday everyone!

 All week we have talked about the Blue Zones and the twelve foods that boost our energy levels and immune systems the MOST:  beans, greens, sweet potatoes, barley, olive oil, turmeric, garlic, and shiitake mushrooms. Today we add the last four: fruits, nuts, green tea, and oats. Fruits, well, what can we say – every fruit is loaded with health. Nuts of all kinds are also loaded with anti-inflammatory properties and fiber to help other nutrients get powered up. One of the beneficial compounds in green tea has a powerful ability to increase the number of "Reg T" cells that play a key role in immune function. Lastly, the selenium and zinc found in oats help boost our infection-fighting blood cells and ward off infection to help us live longer and live stronger!

 All week long we have been talking about the twelve superfoods that boost our immune systems and energy - they are:

sweet potatoes and shiitake mushrooms
     
oats and barley
 
green tea and olive oil
 
garlic and turmeric
 
all nuts, greens, beans, and fruit.

 We mentioned that they are all high in antioxidants and are anti-inflammatory, but how does that help our immune systems? Many natural processes in our bodies create waste, some of which form free radicals. If they are not neutralized, they can cause damage in our bodies which leads to inflammation, a precursor to many health issues such as cardiovascular disease and cancer. Antioxidants BIND to free radicals to stop their damage. Have a fantastic Friday everyone!

Reference:  The Blue Zones by Dan Buettner

Meat Protein - The Myth & New "Fix It Friday Recipe"

 

Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor

Content is a daily radio script from my KHIS radio spot - tune in at 6:15 (CST) every morning to Justin and Meredith’s morning show on 89.9 FM.

 We have all heard the phrase, “more is not always better” – today in our country, malnutrition is one that is excessive – in calories, saturated fats added sugars, and salt. In the year 2000, 30% of us were obese – today it is over 42%. Obesity increases the risk of high blood pressure, type 2 diabetes, heart disease, stroke, and cancer. Elevated cholesterol, associated with eating high levels of meat, butter, and cheese, along with eating too little fiber and healthy fat, increases our risk of developing heart disease, stroke, and peripheral artery disease. High blood pressure, also devastating to our health, is a result of not getting enough activity, excessive salt intake, being overweight, smoking, and not managing stress well. Much of why individuals have diabetes is due to lifestyle, such as being overweight, low physical activity levels, and increasing amounts of abdominal fat. Being overweight or obese is reversible – and the healthiest way is to have Meatless Monday more often!

 It is not commonly known that being overweight or obese increases the risk of developing cancers such as uterine, breast, ovarian, kidney, liver, pancreas, thyroid, and colon cancer. Yes, the acronym for our Standard American Diet is “SAD,” and it drives our weight issues. But there’s super news – we have a choice! We do not have to continue the destruction of our bodies and future selves – we can do quite the opposite. For those interested in eating more plant-based and healthier, the No Meat Athlete Cookbook is great, and the Food Monster App has thousands of delicious recipes.  Plantify your plates and have a terrific Tuesday everyone!

 The concept that “protein is good and the more the better” along with “protein quality” definitions that favor animal protein fosters the impression that eating more meat, eggs, and dairy is healthy…but this is in direct opposition to nutritional guidelines based on research. But isn’t protein, protein? It is not – unlike animal-based protein, plant protein is low in branched-chain amino acids which improve metabolic health. People who eat more protein tend to live shorter lives – due to the increased consumption of animal protein and the resulting health issues. Plant protein does just the opposite. Replace animal protein with plant protein to live longer and live stronger have a wonderful Wednesday!

 This is interesting! Those who suffer from allergies appear to have decreased risk of certain cancers! Their immune systems may be working overtime to fight pollen and dust, and at the same time taking out cancer cells as well. Wouldn’t it be great to boost our immune systems without suffering allergies? We can! Mushrooms, with their array of unique myconutrients, may do the trick. And adolescents living in areas where more grains, veggies, and nuts were consumed were significantly less likely to have wheezing, allergic issues, and allergic eczema. Children that eat two or more servings of veggies a day have only half the odds of suffering from allergic asthma. Those who suffer from seasonal allergies may also benefit from drinking green tea. We live in an area where allergy season may be almost all year round – give these tips a try and see what happens!

 We are launching something new today - "Fix it Friday" where we will share a recipe with you! Labor Day weekend is HERE, and it is a great time to grill veggies - easy with kabobs of mushrooms, peppers, onions, sweet potatoes - anything you like and put them on the grill. I microwave the potatoes a bit because they take longer. A grilled "cauliflower steak" is awesome - slice a huge head and spray with a little olive oil or avocado oil and grill on both sides. But we need a grillable veggie burger! Try Beyond Burgers (20 grams of protein, no soy, no GMO, no cholesterol), OR make your own to be the healthiest: 

 Easy Grillable Veggie Burgers from the Minimalist Baker:

•  One cup of cooked brown rice
• One cup of raw walnuts that you have heated in a skillet for a few minutes
• 1/2 Tbsp of olive oil
• One-half medium white, finely diced onion
• 1 Tbsp of chili powder, cumin, and smoked paprika
• 1/2 Tbsp salt
• 1 1/2 cup cooked black beans that are rinsed off and drained
• 1/2 cup of panko crumbs for gluten-free or breadcrumbs
• 3 to 4 Tbsp BBQ sauce
• Heat up the oil and onion and sauté them.
• Add the cooled walnuts to a blender with the spices and blend them.

In a large bowl, mash the black beans with a fork and add all the other ingredients. Mix the well and add more BBQ sauce if it is dry. Make patties and put them on the grill! It sometimes helps to put oil on the grill.

 And a BLAST from the past :)

 This week we are going to talk about "health on the shelf" - how we can improve on those things we put in us, on us, and have all around us that are toxic. It is hard to believe, but there are more than 80,000 chemicals that are approved for use in our society, and of course, they end up in our air, food, water, soil, AND cells. Research shows that when the levels of chemicals in our bodies increase, so do our rates of disease. Chemicals stick to proteins in our bodies, forming new antigens that our immune systems do not recognize. These new combinations lead to an increase in autoimmune reactions. The good news is there are things we can do to reduce the chemical load AND remove them from our bodies, and you can guess that it involves veggies! So, add more of them on this meatless Monday, and stay tuned for more info this week about your health on the shelf!

 It is all about health on the shelf this week - the fact that we are slathered with, ingesting, walking in, and living in lots of chemicals, and what we can choose for the shelf to reduce them. Food choices are important - organic is as clean as we can get and if you cannot find organic, go to EWG.org to get their list of the "Clean 15" and the "Dirty Dozen" lists. HOW we prepare and store our food and liquids is important as well - use stainless steel or glass bottles for water, and for cooking and storing food. Do not drink from plastic or Styrofoam cups and if you must use a straw, get a few metal ones. BPA-free bottles are better, but still plastic. The big key - stay away from plastics as much as possible - they leech into our bodies and are bad actors for immune systems! Have a terrific Tuesday everyone, with healthier foods and fewer plastics!

 We have been talking about health on the shelf - with over 80,000 chemicals in and around us, we can find ways to reduce the toxic load. Yesterday we shared to eat organic, prepare and store foods and beverages in stainless steel or glass, and stay away from plastics of all kinds - even soda cans are coated with plastic. Additionally, choose skincare and other personal care products that are chemical-free. The average woman has used twelve different products and the average person has used eight different products BEFORE BREAKFAST - it equates to hundreds of chemicals. READ THE LABELS, just like you do foods. Stop using them - we do not need perfumes or colognes. Cut out all you can and substitute clean ones for those you cannot live without - go to EWG.org for skin deep products to avoid, and purchase. Buy bamboo toothbrushes with BPA-free bristles - they are available in many stores in Cape and use natural toothpaste, lotions, hair products - everything that goes on you or in you. Have a wonderful Wednesday everyone!

 MORE about health on the shelf and today it is about our homes - this is a hard habit to break, but do not wear your shoes into the house... have an "indoor pair" you put on at the door. We walk in pesticides, herbicides, petroleum products, cleaning products - all kinds of chemicals all day long, then track them all over the house if we keep those same shoes on. Use only cotton bedding that has no flame retardants and choose hemp or cotton clothing as much as possible because of the plastics and chemicals on them. And of course, wash everything in chemical-free cleaners. Lastly, take care of the air in your home:  clean the air with a good quality air purifier that gets rid of toxins, get your air ducts cleaned regularly, and use the pleated electrostatic air filters for the furnace. All these things can help our immune systems and calm down inflammation so we can live longer and stronger!

 We have talked all week about the massive number of chemicals we put on us, in us, and have in our environments, and ways we can avoid them. There is no way to avoid them all, but it helps that there are proven ways to eliminate them even after they are in us! First, increase consumption of broccoli, cauliflower, cabbage, kale, brussels sprouts, and arugula -these are cruciferous (crew sif er us) veggies that ramp up our abilities to detoxify chemicals. Some of the nastiest air pollution compounds are excreted at least 50% more when we eat broccoli! Non-cruciferous veggies like avocados, squash, asparagus, peppers, and carrots are detoxifiers as well. Also, get plenty of sleep and manage stress - our bodies detox when we rest. Drink plenty of water, and exercise to increase urine output and sweat - many toxins leave our bodies through these routes. So, on this fantastic Friday, detox with the right foods, plenty of rest, drink lots of water, and exercise to live not only longer but better!

 Reference:  "Betrayal:  The Autoimmune Disease Solution They're Not Telling You” By Dr. Tom O'Bryan