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January 15, 2018

Diet for the Mind with Dr. Martha Clare Morris

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

Dr. Martha Clare Morris is the creator of the MIND diet and has written a new book entitled Diet for the Mind that details what one should eat to prevent a decline in cognitive ability.

Dr. Morris explains that Alzheimer’s disease is a form of dementia that affects one’s ability to function in life. It is a progressive disease that is characterized by memory loss plus the loss of one other cognitive function.

In creating the MIND diet, Dr. Morris evaluated scientific literature on the brain and nutrition and included core components of both the Mediterranean and DASH diets, as both have been shown to yield strong cardiovascular benefits.

Major components of the MIND diet include:

  • Green leafy vegetables – consumed almost daily along with one other vegetable daily
  • 2 to 5 servings of berries per week and other fruits to your liking
  • At least 1 seafood meal per week
  • Reduce fried food, sweets and pastries, and limit use of butter

Dr. Morris explains that diet and exercise are the primary driving forces for chronic diseases associated with aging. Apart from maintaining proper nutrition, there are other principles to incorporate into one’s lifestyle that can help to prevent or slow the progression of dementia. These include stimulating the brain by challenging one’s self cognitively to build the cognitive reserve and maintaining a positive outlook on life.

More randomized trials are needed to confirm the relation between sleep and a reduced risk. However, sleep appears to be a time of regeneration in the brain when bad proteins are removed.

Diet for the Mind contains more than 80 recipes and is currently available for purchase on Amazon.

 

Another episode you may enjoy

FODMAP for gut health with Mollie Tunitsky

January 8, 2018

Fix my knee with George Demirakos

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

George Demirakos is the author of Fix My Knee, a guide for preventing and healing injuries to the knees.

There are two types of injuries that can cause pain in the knees. George identifies these two types as traumatic and non-traumatic. Traumatic injuries are those that occur from a hit or fall, which can include sprains, or pulled ligaments, or strains, which are pulled muscles and/or tendons. Tendonitis, an irritation of the tendon, can also occur.

For those who like to run, George recommends warming up properly by jogging in place for 5 to 10 minutes. It is also important to stretch out the muscles by holding for about one minute each time. Some people prefer to run barefoot, which can be beneficial for knee health since more foot muscles are being used and strengthened as a result.

For those who like to lift weights, George explains the importance of using good form during lunges, deadlifts, squats, and hack squats to preserve knee health. The number one mistake made during squats is letting the knees fall in, which changes the body’s alignment, puts stress on the knees, and can cause injury. Having too little of an arch in the lower back and lowering to 90 degrees or less are two other common mistakes. With deadlifts, use one overhand and one underhand grip, which will help improve grip strength. With lunges, make sure your knee does not go past the front of your foot. In any exercise, it’s important to first get the proper form and then add more weight over time.

In regards to food and promoting knee health, fatty fish such as salmon and tuna are great options. Pineapples and papayas have enzymes that help with healing an injured tendon. Green leafy vegetables are rich in Vitamin D, which can reduce inflammation. Conversely, sugar is not recommended, as it can promote inflammation in the knee. Olive oil is preferred over other oils such as sunflower oil. Smoking and alcohol should also be avoided.

To learn more about Fix My Knee or to connect with George Demirakos, visit http://www.georgedemirakos.com.

 

Another episode you may enjoy

Not a born runner but that can change with Pete Magill

January 1, 2018

Keto with Maria and Craig Emmerich

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

Maria and Craig Emmerich are the authors of a new book entitled Keto: The Complete Guide to Success on the Ketogenic Diet. As a guide to getting into ketosis for health, the book discusses the science behind how keto works and clarifies a lot of misinformation surrounding the ketogenic diet.

With ketosis, there are serious reasons to avoid alcohol. Maria and Craig explain that alcohol cannot be stored and must be burned off first before any other fuels. Therefore, any other fats and carbs consumed at that time go straight into storage. Alcohol also interferes with one’s hormones, specifically reducing testosterone.

Maria and Craig discuss the fat flux, where the body uses fat cells as a sort of gas tank to fuel the body. When one keeps his carb level low enough, the body is primarily burning fat for fuel and maintaining protein. The fat component, where fat is going in and out of fat cells, then becomes the one variable. Ideally, you will want more fat cells coming out than going in if you aim to lose weight and reduce diabetes. To achieve this, you must moderate your fat intake to where you are burning more fat, instead of simply chasing a ketone number. Exercise is also great for building healthy mitochondria which give you energy and burn fat.

There are three stages to becoming keto adapted. Mental clarity and reduced hunger occurs within the second phase, or four to six weeks into ketosis. This is when the body starts making more mitochondria to burn more fat for fuel. One’s energy level will also soar in this stage. In the third stage or after six months to a year in ketosis, one may still see metabolic improvements.

To connect with Maria and Craig Emmerich or for more information about Keto: The Complete Guide to Success on the Ketogenic Diet, visit http://www.mariamindbodyhealth.com and http://www.keto-adapted.com.

Another episode you may enjoy

Keto comfort foods with Maria Emmerich

December 30, 2017

Wellness Roadmap Part 5

This is part 5 of a 5-part Wellness Roadmap series.  You can find part 1 here.

What happens when you reach your health and fitness destination? Consider the acronym, CARG0:

Celebration – Take the time to look back at where you were and how far you have come. Celebrate your success and consider rewarding yourself.

Adjusting to your new normal – You’re looking and feeling healthier and people may make comments, both positive and potentially negative. Accept the new you.

Reset your GPS – You’ve achieved your initial vision. Don’t let that be the end. Shift your attention to what you’d like to achieve going forward and set your new vision (GPS).

GO – Take action and continue working to maintain and improve your health and fitness.

The end of one journey is the beginning of another. Health and fitness is no different. When you reach a goal, use CARGO to keep you looking toward what is on the horizon.

December 29, 2017

Wellness Roadmap Part 4

This is part 4 of a 5-part series.  You can find part one here.

On the last episode, we discussed the first three aspects of STREETS, or how to reach your health and fitness destination. Now we’ll discuss the final four: energy, education, time, and stress management.

Energy – This includes both hydration and nutrition. Many people do not drink enough water on a daily basis. Figure out what makes the most sense for you in terms of drinking water and keep at it. In terms of nutrition, most experts agree that the quality of the food you eat is important. Generally, avoid processed foods, certain oils, and high fructose corn syrup. Find an eating plan that works for you.

Education – Use information to make an informed decision for your own health. Recognize that you might need to experiment to see what works for you.

Time – Use the 3Ps: patience, persistence, and progression. It will take some time to achieve your vision. Stay persistent and stick with your plan. Push yourself and progress if you want to continue improving. Your body wants to find a balance point and you may experience a plateau as a result. This is normal. Consider altering your strategy or applying the patience, persistence, and progression principles.

Stress Management – Recognize that stress is a part of life. Let go of the things you cannot control. Don’t allow stress to derail your progress.

Think through these aspects of STREETS and align them to your vision to set yourself on the pathway to health and fitness success.

Part 5

 

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