veganism articles

Dietary Approaches to stop hypertension and this diet is also plant-based it does include some 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 me just so fortunate where the mind institute with this diet you know it just works out well it's a Mediterranean dash intervention for a neurodegenerative 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 Mediterranean diet that's way to go actually some of the research showed really 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 mine 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 type 2 diabetes going to be good for your heart and good for your brain ok 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 faro brown rice black rice wild rice that's what I'd like you to do the final email grains.

Even though their wheat bread and it says a hundred percent we they get into your bloodstream rather quickly and we know that there's evidence that a diet that has many foods that lead to the quick release of those little students in your blood vessels may lead to insulin resistance and 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 something I already do this good maybe when you're already helping yourself and at least one other colorful vegetable that day hey that's when we'll talk about why those things berries at least twice a week and frozen is as good as fresh ok don't worry about there're no 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 1 1-ounce serving of nuts per day.

So we're looking at things like walnuts and almonds and pistachios not chocolate-covered macadamia nut i'll get i'll get to chocolate in a little while but not quite for 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 are doing anybody doing that are we just silent taking notes and black means good only in the wintertime okay well that's a good use of them will talk about how to do it but can you put beans out of a can on a salad that's easy enough and it counts good ok alright poultry at least twice a week okay I know you're all gonna clap on this one but it's one, one 5-ounce glass and you cannot save them for friday and have seven doesn't work i always have two other college students that when we talk about what's moderate drinking it still hasn't sunk in case but if you don't enjoy 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 will talk about the benefits of that ok hear come the limits are you ready .

I'll go through them in detail you have to limit to on saturated fats choose olive oil instead of margarine or butter so that means other saturated fats so for meats that have better high like beef that are 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 morning ok we have to go that fried food will discuss about how my theory on how we can work with the cheese limit but we're trying to watch the type of fact that you're eating ok the type of fat and then finally for some people they have something and less than five times the week okay some people do it twice a day what is this too little no it's a lot well for a lot of people it is i look at food logs all all day long and agree they're younger people but they something sweet at every meal and it might be their entire meal and they drinks this includes sweetened beverages and everything so it's basically 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 be no sweetened yogurt things like that, okay so some of the research there are different people who have investigated diet and cognitive decline but uh dr. Morris at the time from Rush University looked at observationally at age 58 to 98 year olds from anywhere from two to ten years average close to five years and they followed one of these three diets and what they were interested is not forcing them to eat some but just they constantly questioned them about how they were following their eating style to keep track of the different types of foods so they were categorized as following the Mediterranean which has much more fruit which is different it's somewhat different than the mind diet same with dash diet a lot more vegetables than what this is prescribing and they also did a variety of different cognitive assessments over the time period that they followed them and what's important to notice all three diets worked if they followed them really well all three diets over the time span they were studying a fifty percent or so risk reduction in developing Alzheimer's in that age group so it's positive but what only the mind diet resulted in which it emphasize certain foods like you're going to eat fruit you're going to eat berries I'm not saying don't eat a banana but that was what they emphasize so that even if they modestly followed it they weren't the greatest at following it so they they were on it but they slipped up like a lot of us probably would they still had a risk-reduction people who follow the Mediterranean diet and the DASH diet that were kind of following it no risk reduction.

So it's kinda nice that they weren't they were observing the outcome on this rather than making them follow a certain plan so let's go through the groups and talk about what's so great about them and green leafy vegetables kind of ways that you can can eat them and maybe you can share your ways this is really where we gotta start on green leafy vegetables we live in a spectacular state that we have farmers markets galore you can get green leafy vegetables here year-round you can eat it raw or steam steaming actually when you have them cook for maybe better bioavailability uptake of your intestinal tract by some of the special compound so what's so special about green leafy vegetables and I have pictured here bok choy broccoli collard greens broccoli rab and what are some of your favorite green leafy vegetables kale spinach what was yours spinach that's good one chard does turnip greens very good arugula just anybody kinda go is it disgusting to anybody over you guys are just great i'm so thrilled students to go green leafy vegetables does a skittle count why does fine roasting there may be some lost high-heat cooking some loss of some of these protective con I'd mix it up .

I do different things different days these green leafy vegetables are rich in antioxidants what the heck does that mean anybody mystified by that word you're not you just say ok I'm just going to believe whatever it means right well ok it's it means something very specifically inside of you and what goes on so vitamin C is an antioxidant it's a protector vitamin E as an elephant is an antioxidant all address again but compounds in green leafy vegetables help improve blood flow athletes actually grind up spinach and turnip greens and drink it or take a dehydrated form to help their performance a lot of athletes, yeah zucchini's good too that's a great one ok let's look at what antioxidants are and I'm only going to pick three right here vitamin C beta carotene on the right and vitamin E if there was a fire that broke out here just somebody was playing around with matches in the back one of those glucose kids that got in you'd probably run for a fire extinguisher.

Right because if a fire happened and we let oh no big deal it could what it could burn that's good good we're on a good start it could spread and we don't want that damage to go elsewhere just put it out well think of your your body every single cell is a busy kitchen got a lot of stuff so it's a busy commercial kitchen we have a pizza oven and if we were able with this data projector it says mitochondria that's the little pizza oven inside yourself that oxidizes breaks apart carbohydrates and fats for energy we gotta shove them in that pizza oven and outcomes calories that were able to use the cytoplasm the real watery part of our cell is another cooking station and other reactions happen there as well as this cook station and stir-fry sort of quasi we like fat soluble things near we have a fat-soluble antioxidant called beta carotene so if any fire broke out if it broke out in the pizza oven we wouldn't want to damage the rest of the cell so we need to have specific dietary antioxidants to help put out the fire so I mentioned three very traditional ones that you hear about right we hear about vitamin E you hear about vitamin C and beta-carotene so there's our fire we don't want it to spread that antioxidant stationed in the cytoplasm water-soluble vitamin C there it is it's going to put out the molecular oxidative damage that could cause other problems in your cell and ultimately blood vessels in your brain and elsewhere this is just three there are hundreds in your diet if you eat green leafy vegetables berries other items in your diet so don't just think of a vitamin C pill oh I'm covered, i take this vitamin c pills absolutely not you have hundreds that's why a bar a pill nutrition supplement is is so inadequate relative to what real food provides so I'm just going back just because i want you to see these green leafy vegetables they're beautiful we can't even begin to count all the different compounds that are in these green leafy vegetables they're all green you might think that's boring but if i took the chlorophyll out you would see in a race of yellows and oranges and reds because the chlorophyll is what we see green take that pigment out we see red and yellow and orange of the different 400 different carotenoids.

Which beta-carotene is just one of them that color fruits and vegetables so there are lots to have just in that one so i wanted to spend some time on that now you need to have another serving of colored vegetables at least one per day what's so great about these we have the word colored in colors what do you think why would you want to eat colored vegetables let's just stick with broccoli that goes that covers in both groups absolutely good answer so I see the purple onion the red pepper all those color comps.