we certainly couldn't do these programs without sponsors and so i am going to introduce you to lea taylor from alliance home health care and she is going to share some of what they do there and then we'll get to the main event after that so without further ado here's julie welcome i'm so glad i could be here today and i see a lot of faces in the crowd that i do know and i have had the pleasure of meeting i've got somebody waving at me  i am with alliance home health care and what we really want to talk to you about today is in brazing age and part of our thing in the community is to get out there and speak to people about  aging successfully and also planning ahead for your aging because a lot of things happen where people have and have an accident and have something happen and then it becomes a crisis so what we try to do is have everyone take a look at what they're doing in their lives in their families and really wrap their arms around how you plan for getting older so that's why we call this the bracing age now if i can figure out the clicker first of all it's a natural thing that we all age by design it's god's design that we all age and our body in our minds decline i mean it's just it's just a natural thing it's how we were designed and i don't think i can say is there's no living person that gets to skip this stage in your life we don't get to have a choice to say oh i don't want to be calm thirty five i don't want to become forty five we just have to continue to go along with that and and really do the best things for ourselves as we do age i'm going to give you a couple statistics age eighty five plus is the fastest growing demographic in the united states right now the senior care industry is the fastest growing industry due to the boomers and extended life the working sandwich generation is being squeezed between their own family and their parents  something that we're seeing in the our industry is we have people that's parents are eighty five or ninety but they still have kids in college so that age group is really becoming very stressed with how they're going to take care of all of that and that's called the sea in which generation the aging the aging pop process becomes more evident in our business because we get the calls each and every day and we get to see what's happening out there and we're on the pulse of what's going on it's the nature of our business to to really know quickly how things are changing out there our primary clients are evidence that we do decline we see clients that we've had now for five six years and we see how their whole aging process is starting to decline more rapidly we see people that are coming in younger that have maybe demen alzheimer's we're seeing changes in what was going on in what's going on with people more now than we did a few years ago we see where people can't live independently it's becoming more and more of a risk to have some people at home as they decline and we know that sometimes assistance is needed for people to maintain a quality of life and to live exactly as they have been living the last few years of their lives according to u s news and world report there are now new challenges and how we provide care to the elderly the elderly are opting to be cared for at home their prefer their own surroundings instead of outside environments i'm going to ask for a raise advance here how many people have said to their children don't ever put me anywhere i want to stay at home you know i mean i think i think all of us have thought that i think all of us have said you know what i don't want to go anywhere else i want to be at my at my house so we are seeing that people are opting to do that more often home care is the optimal choice because it can be tailored to your needs your family's needs we can take you and only provide a couple hours a day in care where someone else might need ten  so home health care really is a very viable option and it's something that we tell people to really look at m plan for the other thing i want to say to you is don't be in the dark know what's available to you one of the biggest things i see each and every day every day when people comment or call our office is its crisis mode they're in the dark as to what's available what they do or how they handle it how do i call how do i get services so what i want to say to you is is really start to look at what's available what your options are and know that there are things out there that you can be checking into ahead of time the other thing is be empowered and able to navigate the system our health care system as you know is getting more and more hard to navigate through just know that you have a job absence and that there's resources available gain the knowledge to be your own advocate because part of the problem is if someone is making choices for you that you don't want you have to be the one that says that in the in the beginning there may be medical or psychological challenges as you age but if you know in advance how to navigate the system it'll be easier to have that all planned out in advance so won't be so difficult the other thing is know what questions to ask i'm going to run through these real quickly these are some of the things to know if you have a loved one yourself your family members your neighbor this is some things you need to know and you need to look at so you can know if assistance is needed can people still make their own meals do you have somebody you know that's losing weight rapidly do you not feel like eating much medication is one of the single biggest things we see that people are not doing right people do not remember if they took their pills in the morning that all remember what pills are supposed to take that all remember i have zero am i supposed to take that one today or am i supposed take that one tonight one of the biggest things that put people into the hospital that we see our medications are being administered in correctly and not taken correctly the other thing is self diagnosing and saying oh i feel fine i don't need to take that today well that's one of the biggest things is if your doctor has prescribed that you take that medication that means you need to take that medication so please don't self self diagnose is my personal hygiene where it should be am i taking showers like i should do i just say oh i don't need to take a shower today maybe i'll take one tomorrow and tomorrow never comes another big thing can i still drive and the bigger question is not can i still drive should i still be driving i know that's a difficult one but you do have to remember the safety on the roads is very very important and one of the other things that makes people not want to plan ahead for that is you don't understand how are you going to get to doctor's appointments and how are you going to get to the grocery store and how are you going to do all those things well home care is an answer this is something that we do each and every day private duty home care services assist you  providing a better quality of life i know people always say oh i don't need any help but i know that people that have had us come in and we start to do certain things form there so thankful that that we did come in and start helping out at home we do meal preparation medication compliance personal care where we assist with bathing and dressing and getting people up in the morning and getting  weave you homemaking this is one of the single biggest things we do for people if you can't scrub your floors any longer if you're not safe to to push the vacuum if you can't do things that home like you used  to the the one thing you want to do is look at having some assistance so you don't slip and fall while doing it so you don't hurt yourself one of the other things too we do is companionship there's a lot of people all of you are out and socializing but there's a lot of people that are out there that really just need somebody to come in and be a companion to play cards take them for a walk those kinds of things and we really help monitor your medical condition if we're in the home daily or every other day we can see where there is changes in people and we do contact family members and we do let people know if there is a change i'll quickly go through our staff our staff consists of home health aides our ends and we have an r and geriatric care manager on staff the next question everybody always asks me how do i pay for home health care well there's different ways to pay private pay long term care insurance v a there's a county tax millage how many of you here live in allegheny county great that's a big number of you allegan county has the allegheny county senior milledge it is a millage that's paid for by all of you that live in allegheny county and it is says seniors in their homes we are part of the allegheny county senior milledge and we can help people up to five hours per week with any of the services that we provide so i'm going to say to all of you in elegant county if you don't know about that program please stop and see me i have the brochure but it is free to you so if there is a need in your sixty years old and older you get that that free service and everybody vote on august five so we can continue that medicaid waiver and auto insurance the other thing is to is we are always available and we're happy to answer any questions if it any time you want to call and just discuss to plan ahead if you want somebody to come and meet with family members what we want to do is to have people start looking at their options before they need them a lot of times i have my cards back on the table if somebody wants to just set up an appointment to say julie can you come out and just meet with my family so we can talk about what we may need as we as we get older i am happy to do that i am happy to go anywhere and meet with anyone and so is anyone in our office so don't don't wait to find out the information that you need to find out and i just want to thank you for coming out and you can find a lot more information on our website it's alliance h h c s dot com and thanks for letting me sponsor this event thank you very really great information and just so you're aware if you live in your own home single family dwelling or you live in some kind of congregate living like freedom village or one of the other independent living places in the area home care is still an option so know that it's always available to you regardless of what where you're living right now all right i just want to make sure that you know that the information for next month is on your table so a patchwork quilt of gardening ideas bill bird who is a gardening enthusiastic presented on march or on may twenty to one other program to you that you should be aware of if you're a veteran coming up next week tuesday april twenty two at freedom village veterans benefits what every veteran needs to know if you didn't come in the fall when we did this program this is an encore presentation it's great information so if you would like to join us for that that information is back at the freedom village table as well as this is hot off the press folks one thing you will see in your community day that will take place on friday may thirtieth i do have some registration forms back at the freedom village table or it will soon be on line and you can register everything on line if you are computer savvy so that's an option for you as well probably a couple weeks before that's going to be ready on line but the paper forms are ready today all right without further ado we are here to learn about nutrition tips for healthy aging and when we talked about having somebody come in there's nobody better than we could think with a holistic nutrition center which is located right down tom holland pam is a nurse and a registered clinical nutritionist and she is going to have some very enlightening information for all of you today so without further ado pam thank you first i want to congratulate the kitchen on these people put together a really healthy meal for everybody so this is for the right there that's awesome on that meal we'll be talking about a lot of different things about nutrition and i will highlight a few of the things that you just ate that really good for you but what i want to start with was when i was looked at aging everywhere that i saw it aging when i was looking up the topic of aging there was aging and disease it was like one and the same so i'm going to treat my presentation with that in mind just healthy aging and disease do we want diseases or different ways to look at it the way that i do my work i i really think outside the box and i try to think outside the box all the time i'm looking for the outcome of health all with no matter who comes to me i'm looking for health and to find that i have to look in odd places so the first thing that i did with this is i tried to figure out ok well what is aging you know you've got people who are fifty who look like they're seventy and you've got people who are ninety who look like they're seventy we're aging at different rates you've also got people who are you know fifty with severe dementia and then you've got ninety year olds who are sharp as a tack i was talking os everybody know who that is yet just earlier or last weekend you know he was saying that he spent he has spent two lifetimes  work doing what he does usually think of a lifetime of work is thirty years and he's been doing his job for sixty years and he's still sharp as a tack so he is a great role model for all of  us my husband is a road bike rider you know one of these with the spandex yeah he's got in his group there's somebody who's like eighty five years old he might be even more than that but they ride up to grand haven and back to holland on saturdays that's a great role model those are that's that's what i'm talking about for health those are the kinds of things that i'm looking at so the world health organization is a good resource and they say that most disease is related to unhealthy diet most disease and of seniors in the united states and i don't know if this does statistic is right in  holland but the statistic for for for elderly people it's nine out of ten people takes at least one thing one prescription medication and a lot of people are taking five or more and so you know when you think about that if if disease and diet are related we need to take a look at the diet we need to see if we can do something different if we can enhance it so that's that's where i come in that's that's what i like to do so i i was looking at a series of aging and it turns out that there are a lot of theories of aging why do we age  and according to the american academy of anti aging and regenerative medicine there are nineteen theories of aging and rather than go through nineteen series of aging you guys would be asleep so i did that i picked out five that i thought were were pretty pertinent and it's not that the other ones aren't it's just i picked out these five so there are a whole lot of theories of aging but i'm going to focus on just these five so the first one is the wear and tear theory of aging and that is we just we just wear out after a while we use our bodies and we abuse them and you know we just wear out but if you think about what like this think about you and your neighbor buy a car the same week and you keep it for thirty years yours might be absolutely pristine just like brand thirty years from now and your next door neighbor has a piece of junk right because he didn't take care of it so there are different ways of handling it so the first thing that i want you to think of is take care of your body ok pretty simple so that's the wear and tear theory the free radical theory of aging is a little bit more complicated it's a bio chemical reaction that happens in your body and free radicals are anytime there's a bio chemical reaction there is the chance for electrons in your body i know this is getting complicated but just roll with me on this these electrons are just like floating around in your body and those are the things that can damage d n a they can damage your cells they can damage your fat they can damage proteins ok so you want to pay attention to those and you know you you want to be able to sop those up and give those a place to go and so the things that you want to look for are anti oxidants anti oxidants are the things that can grab those free radicals so they don't damage now some of the damage that happens you know i think of cataracts i think of atherosclerosis i think of you know just several things in the brain parkinson's so these are really important so what i would have you do as a nutritionist is go back to that table of what you had for lunch and it's the salad it's the fruit that you had those are the key things for getting those free radicals sopped up you know it's just that food that food will do it for you so that can help with aging the third theory of aging i want to talk about was is the waste accumulation theory and this is an accumulation of junk that just builds up in your system and you can't get it out it just stays in and some of the signs that we have that we're building up junk are age spots ok so those are the things that build up is you know when all of us were born there weren't nearly as many chemicals in the environment and what i'm talking about is when furniture was made before it was made out of wood not particleboard and glue right and you know we didn't plug in air fresheners that are try doing this all day long you know those are toxins those get into your system and some of us have the ability to remove some of it some of us don't the way to remove that stuff there a couple things that you have to think of it's you have to go and collect the garbage like you do in your house but you also have to take it outside so there are two processes so then there are different foods that do different things but a couple of the foods that i like to use are like oatmeal oatmeal will absorb a lot of the stuff and a lot of people been told use oatmeal for cholesterol for a buildup of cholesterol so people are eating oatmeal for that and  in a minute i'll get to your green sheet that i've got on the tables but i one of the recipes i put on the back of that is an oatmeal recipe just it's kind of regular old oatmeal but just enhanced with a lot of better qualities for you so this waste accumulation theory one of the things that i would want to do is to boost up certain vitamins in your body and just make sure that you've got all of vitamins that you need and then i would really enhance your diet the fourth theory that i wanted to talk about was is the the might go conjure real theory of aging and this sounds really really complicated but here's what i want you to do i want to imagine that we're all nutrients and we need to get inside of the cell so we're going to go inside the cell and we're going to go to one part of the cell called the mitochondria and that is the part where your energy is made anybody who doesn't have enough energy should be listening to this when we take nutrients would to take these nutrients and we get them into the cell then then inside of the cells then they go to the mitochondria and the mitochondria will make like a little spark of energy and you have this in every single cell especially your muscles so you want to get energy in but when you have that spark think of a spark plug you know you've got just like a little bit of you know maybe pretend smoke that comes out of that it's that smoke that stays inside the cell if you if your cell is right then that can get out of your cells if it's not if your cell isn't if you're the cell structure isn't quite right then it gets trapped what i look at for that is fats i want to make sure that people are eating the right kinds of fats if you eat the wrong kinds of fats it's likely that your cells can be they can be like a vaseline slick on the outside of the cells so you might get energy again you might not you know you might have an energy deficit i used to be really sick for a while i i worked as a nurse for about twenty five years and then i got sick and nobody knew what was wrong with me but i didn't have any energy i would wake up in the morning frozen in place couldn't move couldn't from the exchange there wasn't getting out so i needed to address the mitochondria and i think there are a lot of you in here who have that same issue because so many people in holland come to me and they say i don't have enough energy so that's one of the things that i have built into my general diet is i'm addressing the mitochondria by the way i address all of these things in my diet in the diet that i'm using in my office all of these things are important and the last one that i wanted to talk about was the auto immune theory of aging and that is this is a it's  this is a it's a it's a really difficult topic it's really really huge you know talking about the immune system but basically you've got two different sides of your immune system the first one you're born with and your body can recognize if there's a foreign invader like a bacteria that you take in your food your body knows to react to that and it doesn't attack you it is attacks the bacteria right or if you get caught your body knows to go and make a repair right there or if you have a tear in maybe even in one of your the blood vessels your body will go and make a repair but the auto immune theory you know you were talking about two sides of the immune system the other side of the mean system it's a little bit complicated what that does is we're we're looking at a trained side we train our bodies to react to the things that we're eating to the things were exposed to and so our body will react in different ways and reactions what i'm talking about is this is something is going to protect your body your it's your white blood cells it's your platelets it's a bunch of different parts that are going on in your bloodstream but here here's what i focus on the auto immune problems that we're seeing right now a lot of people are dealing with auto immune problems and they might not even know it but it's a matter of when you eat something in your hands get puffy when you eat something and you get a headache when you eat something and you get digestive problems those are reactions to the food that's your immune system reacting what i do with that information as i like to take that and say we don't want that reaction so let's try to identify the things that are causing the problem and pull them out of the whole diet maybe replace them with something else so in going back to those the wear and tear theory what you want to do is manage our body better we want to take care of ourselves free radical theory eat more anti oxidant foods the waste accumulation very we want to get the junk out of our system stop taking it in but try to get it out to mitochondrial theory of aging we want to make sure that our fats are right so that we can get nutrients into ourselves and the waste products out of the cells and the auto immune theory we want to make sure that we're not reacting to things and if if there are things that we can nail down that we're that we're reacting to and pull them out of our diet we might stop reacting to those ok so if you stop reacting to things you might not need to go to the doctor for your headache you might not need to go to the doctor for your irritable bowel syndrome that that's what i'm talking about that to me is healthy and that's healthy aging so what i'm looking for is i want a desired outcome for all of the people who come to my office i want people to feel better and i have asked almost everybody what would it take to feel better what does that mean for a lot of people that means they want an abundance of energy they don't want to have aches and pains they want to sleep well they want a good digestive system they want to be able to eat what they like  they want to be able to think clearly so these are the kinds of things that people are asking for those are those are the outcomes that i'm looking for when i put together a diet for somebody and you know my diet is going to be totally different than somebody else's who has a different lifestyle than me i like complex food tastes i like i mean you can add on the spice or the bitterness it doesn't matter to me i love different kinds of foods but other people might like a really bland diet with a very narrow range and they don't like to try things so what i need to know to help somebody is not to tell him how to eat my diet it's not about me at all it's about the people who come to me i need to know what they like to eat and try to piggyback on that because my hunch is that most people in this room have a pretty decent diet raise your hand if you think you have a pretty decent diet see i agree with that i think everybody has a pretty decent diet but i think we can improve it i think we can give you more energy and i think we can give you maybe take some of those symptoms away and i know that because i have a four week program and for everybody who comes to my four week program i have them do a self health assessment on one page of paper and at the end of the four weeks after they've gone through some nutrition training and some cooking instruction at the end of four weeks they take that and almost everybody has lost about half of their symptoms so i know that i you know i set that as my goal we want outcomes those are the outcomes we're looking for so that's the way i drive my nutrition so it's not the same as the diets that you'd see out there i want to talk for a second about three pretty good diets that are very common and a lot of you might even beyond some of these diets and just you know tell you that i go a step farther than those on the first one is the weight watchers diet and all a lot of people have tried the weight watchers diet what the weight watchers diet does is it addresses your weight and it does it pretty effectively because they're looking at the calories you're taking in and you go in and you are accountable you have hugo and once a week you get a way in and you get you know really a good pep talk go out there you can do this and that's really helpful where they don't go though and the thing that i would like to see more of is they're not addressing the fact that you're arthritis is is bothering you and you can't chop vegetables or they're not addressing the fact that you are seventy five years old not thirty you can't go to you know every different grocery store and all that they're not addressing all of the different things that you are dealing with whereas if you had an individualized diet we could address that at a medical diet that's popular diet is the diabetic diet and you know that's a great diet if you are diabetic what you want to do is you want to be able to manage your blood sugar so that you don't get in trouble you want your blood sugar to be right in a range in there if this is a normal blood sugar you don't want to go much under the that because you can have some problems with that you also don't want to go up too high so you know you can have problems with that too but there's medicine to keep you there so what what i like to do with with a diabetic diet is instead of having a lot of sugars in the diet or even starches i like to manage it with with a few less than that but i also don't want people crashing i don't want to going under that normal not too much under the normal what i don't want is spikes and crashes spikes and crashes and waking up at two o'clock in the morning because you've had a blood sugar incident you know i don't like that and then you have to manage it by having more sugar another spike what i would rather see is a wave you know do this with your blood sugar and it's it's a little different concept and it takes a little bit of work to work with that but what i like to see is over time i like to see that blood sugar amount coming down over time so that you don't need as much medication so that you are managing it just with food because what what that the reality with diabetes right now is that it costs people somewhere around thirteen thousand dollars a year to treat their diabetes that's kind of an average and you know you need all of these different people to help you with diabetes you need you need different groups of people you need different you need a lot of a lot of appointments and a lot of medication and you've got side effects so it takes you to difference bashfulness and you  a support groups and all of these things and you're here as you're managing your your illness what you're doing is you're missing out on life you know i would rather spend that thirteen thousand dollars on it maybe if i found some cheap tickets to go to paris and go with a friend you know right so just just a different way of looking at the same problem here no my idea is let's try to get over it let's do it we can do you know the number one thing to do to get rid of type two diabetes most people are overweight so the first thing you do is just get people to lose weight you know if people lose weight the diabetes goes away you know so that's one of the first things that i do but i try to manage it like this rather than spikes and crashes and i like to work with doctors people think oh i've got it you know i'm going to go to pam and she's going to take me off my medicine we worked with the doctors the doctors are going to see a decrease maybe in your blood pressure maybe on your cholesterol maybe in your blood sugar the doctors are going to work with you and take a look at that and see if maybe you need less and less and less and maybe after a while you don't need any at all so it's not me taking people off ok that the other diet that i wanted to talk about another popular diet is the plant based diet and has anybody heard of the plant based diet ok the vegan diet and there is this is a really really good good diet because what it does is it gives you a ton of antioxidants but it's not great for everybody for some people it puts people in a nutrient balance because their bodies aren't used to it so what i think we should do with that is if you're going to go on a diet like like this plant based diet it's a good idea to work with somebody to make sure that you know you don't have nutrients that are going out one of the things that i think of as like zinc your zinc level you get a lot of zinc from meats so when you take meats out of your diet and you just eat plants there's a zinc level goes down and the minerals in your body are at work in a balance so when the zinc goes down something else goes up and it's usually a copper level  and so you have this balance going on when you're zinc goes down really low you some of you might have this a little zinc deficiency is you lose your sense of taste and smell and so you want to salt your foods a whole lot more so people who who find themselves salt in their food a lot that might be a mineral deficiency but i see that a lot with people you know who go on a plant based diet and they feel great for a while and then all of a sudden that they're just not feeling great anymore and that is sometimes what it is is a nutrient deficiency so i like to look at the whole picture of what people are doing on my diet the  holistic nutrition center diet i am going to be addressing weight blood sugar inflammation mood energy sleep and it's i'm also going to take what the person does and individual lives it to them i don't want people cooking my diet i don't want people trying to eat what works for me i want it to work for them so it depends there are some people who come in and they are just absolutely adore make cooks and other people can't stand the cooking and so they don't cook at all and so i have to make sure that it's you know it works for the person who comes in to see me i also want to identify the things that you know in my diet in my recommendations i want to make sure that people aren't you know looking at this as a temporary treatment this is a lifestyle this is a lifestyle of eating healthy foods like the antioxidants that you had for lunch know i want to be simple efficient i want to be able to go to family fare and meyer's to be able to get the foods and you should be able to prepare it easily the whole point about food is that it's nourishing so that you can live your life the end thing is not the food the end thing is having a good quality lifestyle and i don't like to use foods that are weird i like to use foods that people like  let's see yeah a good plan really helps the whole body work right so if i want to focus on somebody who's got say a heart issue some kind of a heart issue and i know a lot of you are on blood pressure medicine and stuff but this is what i do usually when you think about heart diet you're thinking of low salt and low fat and when you look at statistics you know how has that helped you know what what is the outcome that they're getting heart attacks are still in heart disease deal one of the the number one killers in our country so i'm not sure that that diet is addressing everything that we need so what i was looking at for for that when i was putting together a cardiac diet for my office i'm looking at how do you make the heart work better how do you make the blood vessels stronger how do you make those valves tighter work better how do you get the whole heart working better and part of it is you know i i was talking about the mitochondrial theory of aging that's one of the things i do i go back to that whole concept i want to make sure that the cells are strong and that you've got the right cell structures so i'm going back to the basics and i'm looking at all sorts of things to put this together i'm looking at stem cells in your body i'm looking at the energy process that we just talked about and i'm talking about wanting to get your fluid levels right i want to talk about all of the things that have to do with what goes on in your heart you know how can we make the heart better and that's what i try to do with the diet information is huge in that so i'm i'm also addressing that auto immune theory of aging too when i talk about the hard so you're free radical you know you're free out of whole problem we don't want that in the red blood cells we don't want free radicals destroying your cells right so antioxidants again so again that's the food people who are you come in to my office a lot of people come in and they've had digestive problems for years you know chronic constipation bloating gas pain they have all sorts of digestive issues and you know for me it doesn't matter if they're if they've been diagnosed with gerd or you know i don't care what the name of it is what i'm looking at is you have a digestive issue let's try to nail down what the problem is let's find the underlying problem and see what we can do about it now if you've been on medication for a really long time that's an indication that you've had a problem for a really long time and just taking that medication is not the best thing to do you know i think you should nail down the problem and figure it out and see if you can correct it the most common medications for gerd and for any kind of digestive issues are are priceless act anybody know those yeah ok those are if you look at the package insert on those it says that you should be on those from that medication for no more than fourteen days and most aphrodite comes into my office they've been on stuff for ten  years you know or you know one product the same product for years and years and years also on that package insert it said that you should not take it if your magnesium level is low and i see hands of ho iny people have had their magnesium level checked yet very few very few so if you're taking this medication you're not having your magnesium level checked that's the key when when you want your heart to work really well you think of magnesium as one of those minerals that you need to make your heart work really well you have calcium that you know tightens up vessels but you've also got magnesium that that relaxes it so you've got tightening and relaxing tightening and relax and you've got that going on all the time and it's in all of your your body some people who come in with like restless legs syndrome they're you know just really tense sometimes make museum helps in a real simple thing to do if you have tension is just an epso salts baff you just buy epsom salts and put it in the bath that's magnesium that helps people it helps muscles relax you know athletes all know about epsom salts but i like everybody to know about epsom salts because it's pretty cheap and so pretty cheap remedy in you you get over the problem pretty quickly so that it's good for your heart's good for all of your muscles it's good for anything it's tempts let's see here ok now we're going to go on to the green sheet the green sheet on the front of it there are tips for healthy aging on the front and i'm going to go over those kind of yeah we've got plenty of time to  the first one is cook at home how many people like to cook hep how many people hate it ok and how many people either way i have to do it ok so we've got a pretty divided group well that that's what i see in my office too i see about those numbers what i decided to do for that is i want people to cook at home a lot of times there they're not cooking at home because they never learned how and so they really need to have some tips you know how do i take food and make it taste good so that my family will want to eat it or i will want to eat it right so what i decided to do is have cooking classes in my office so i have some beginning cooking classes i like everybody to do a meatless monday so you know everybody cuts down i meet on monday so on mondays i have a class for that i've got a meatless monday class and a vegan class the one that's coming up in in may is an indian flair so it's a curry we're going to be doing some curries so that's a real flavorful foods you can take the spice level way up or you can have just a lot of flavors and what i'm doing with that the reason i'm using indian curries is some of those spices and herbs are really healing effect some of those they use as almost like medicine over in india and you can take those use them in your food and get those so i like to have some of those in the every day diet so i like to just expose people to that if they if they're interested in that so cook at home is really important  michael pollan who wrote the war's dilemma he wrote a lot of different books about about food he said that you know since the nineteen sixty's are cooking has decreased by fifty percent and if you think about the diseases that we've had since then our disease rates are skyrocketing and it might have something to do with that if you go back to what the world health organization organizations as that our health is directly related to our diets so another thing that mike and michael pollan said that i thought was kind of interesting is he said we spend about twenty seven minutes a day cooking and four minutes a day cleaning up and i don't know about you but if i'm going to watch possum pans it's going to take more than four minutes so i think the definition of cooking really means we're going to take something out of the freeze her and we're going to pop it in the microwave right and then we're going to wash up our cups on our forks and knives yeah so our definition of cooking has changed to  right the second thing is to understand what it is that you want in your diet i identified the things that people tell me they want with their health that's what i want to see i want to see more energy i want to see people being the right body size i want people to be sharp as a tack i want people to have enough energy to do what they want and if they do take that trip to paris that they can walk for eight miles and still be able to get up the next morning right so those are the things that i want out of my diet what are the things that you want out of your health what would make you feel better you know that's what i try to do right now there's a you know there's a multigrain billion dollar industry that's based on you know foods to treat health so if i ask you what foods you eat for cholesterol you can tell me a processed food what's the processed food that you would take for cholesterol cheerios right what about if you had digestive problems what processed food would you take activia right ok right so so we know some of these and they you know all of these processed foods that are going to help you know help with our health but yeah i think we need to focus on you know the whole food all of the foods that were eating for our health rather than just one thing to treat something you have you might all have neighbors who are selling some sort of a super food product you know in that they want you know to buy the super food product from you and it might it might come in on something like a wine bottle and you take an ounce a day or you might you know find it in a capsule that you're supposed to take in this is fantastic you know super food that's going to help you for me i was say to something like that hogwash what i want to see is i want to see the whole range of foods i want to see a whole bunch of things i don't want people to eat one thing i want people to eat a whole bunch of stuff i had a man who came in my office and he was so proud of the fact that he was using a product for breakfast he's been doing this for six years he said he hasn't had breakfast in six years he takes this this product and he feels great he says i don't know about you but i like to eat breakfast i you know to miss this that's  a great meal i don't want to miss that and i don't want to be drinking something that's like baby formula right yet it doesn't make sense to do that what he's got is here the nutrients that he's getting and he's missing these and he's missing these he's missing this wide range of things that he could be eating instead and maybe that's why he's pacey  loving all right so understand what we want out of diet and out of our health number three is choose the right practitioner and yeah of course i'm a little bit biased i think for food you should come to a nutritionist but here here's what here's the interesting thing is we talked about the world health organization saying that food and health are directly related but in our medical schools  of the i can't remember the exact number but in there was a whole group of brand new graduates from medical schools who are behold and they asked the question how good was your nutrition training and it was something like it was between eighty and eighty eight percent i don't remember the number eighty or eighty eight percent of them said in adequate not enough nutrition training and that but the way that the schools are set up there's no requirement for the schools to actually have classes in nutrition so a lot of the the nutrition information that they're getting is embedded in other classes so they might take a physiology class and have some nutrition in there or a biochemistry class and it might be in there but you know not necessarily nutrition classes that go into depth that you know talk about a lot of the things that really we need to know and so the problem with that is you know when doctors are trying to prescribe you know a treatment plan diet is usually left out so the food part is left out even though the world health organization says it's important you know so if you have a diet dr who recommends nutrition that's kind of rare it's kind of rare to see that most of them are not trained to do that so use the right practitioner instead of you know just having imbedded classes you know for me i've taken full classes on stem cells full classes on anti oxidants full classes on cancer on all of these different topics all related to nutrition so you know yeah go to the right practitioner number four is you know to identify the things that are potentially harmful in your environment and just get rid of those if you're a smoker no brain yes no brain that's not good for it you know that alcohol too many sweets too much food all of these things can be a problem with toxic cleaners could those be a problem if you're if you're breathing that stuff fan and you're you know maybe you have some heart problems you know maybe it's not a good idea they have that air freshener zapping out stuff all the time maybe it's not a good idea to  kind of air or maybe it's very have fresh air increase your foods with high anti oxidant level like the fruits and vegetables that we had today nutrient dense foods again these are the foods that are whole foods the stuff that you get at the farmer's market that's what we're looking for at those are really good nutrient dense foods and pure water you want to be able to deliver those nutrients to where they're supposed to go a lot of seniors will slow down on how much they're drinking because they don't want to get up and go to the bathroom so much so i'm telling you get up and right improve elimination you want to have at least one good ball movement a day you want to be able to get rid of that waste a lot of people come into my office who you know that their normal thing is that every three days you're not getting rid of stuff it's building up in your system so i like to do what we can with diet to fix that on the back of your green sheet in the oatmeal i  put some dried fruit in there i put apricots in there apricots can help with that it's some extra fiber to get to to get get you going but you know what can get you going even better is water water just more drink more and more fluids so if you have problems with that that's something that i like to deal with without medicine the next one is to feel good and to expect wellness from the foods that you eat you know if you're if you eat something and in a few minutes you're sound asleep or you're just nodding off ok there's something in that diet that didn't work for y something and that meal didn't work if you're two hours after you've eaten you know you're rooting around the cupboards because you need something else to eat that diet wasn't quite right for you so i'm go try to find that what i want to see is from one meal to the next you're feeling good your brain is on fire you've got energy you don't hurt you don't feel inflamed your hands are you know moving around fine that's what i'm looking for anti aging and i've been trying to pick up a fellowship for practitioners from that group and i talked with dr pro matter after one of his topics and i gave him a copy of the diet that i use as my general diet in my office he looked at and he looked up at me and he said brilliant and it was it was addressing all of the needs that he would have to in in the diets that he uses he takes a diet even a step farther than i do and pulls sugar out completely i'm talking no fruit even no fruit right way down in sugar but what he's doing is he's taking people who have a diagnosis of alzheimer's and stopping it right there they don't get worse they stop it right right in its tracks that's what he's trying to do so it's a very therapeutic thing and he's had some good success doing it but what i do in my diet is i like to be a little more practical than that i don't like to have a lot of added sugars in a sugars can buy into that and that's where he's seeing the all timers that's where he's seeing dimentia is that binding of the sugars and there is a test that a lot of you have already had that he uses it's the a one seat yes and usually the doctors use that to to detect diabetes two to monitor it and you know to screen for it so if you have that test if your number is up you are at risk for diabetes he says that sugar binds to college and and college and is the thing that holds the structure of our of our skin together it's he said that if you can keep the sugar out of your diet you have saying take a look at how much sugar you're getting and see if you can't manage it in a different way see if you can maybe cut down on how much sugary using as a step in the right direction there right and then back to the number eleven that is that the unhealthy diet is the number one factor behind disease it's the the piece of the health puzzle that's missing that's really the the piece that's missing we're not given this broad spectrum of information about our diet so we don't really know what we should be eating what we're listening to is what the food manufacturers are telling us we should be eating their processed food product where for cholesterol and for digest of health rather than you know managing your body if you lower your inflammation level all together you might have a better chance of lowering your cholesterol lowering your blood pressure managing your digestive system so i look at things in a little different way and i'd try to use all of the information everything i can get my hands on to try to narrow it down to how can i help this person so the way that i do my work is i meet with people in clinical appointments and i had my intern write a few appointments scheduled times that are open and i put those on the table in the back there so if you want an appointment you can fill that in or if there is some note cards on your table and if you want to just write me a note and say i would like an appointment or whatever that would be great i also have the four week program i was telling you about the four week program i give a whole lot of nutrition information with cooking and then people go away for the week and then they come back and then we go through another set of information another cooking demonstration and then they go away and they you know they use the recipes and they come back people feel so much better people hate for it to end and then that's the third way that i help people is with cooking classes so and those are fun fun fun good thing to do with a friend i think that's about it cathy there we go well lots of lots of great information we're leaving some time here from questions because i'm sure you guys are going to have some questions so who has a question about anything pam's talked about today are what to do myra i'm coming back to you and then i'll come back up here all right you know working fast in my house i have olive oil i have coconut oil and i also have like a little bit of like sesame oil most the other oils i don't want to see you talked about feeling good from one meal to the next you know how many times a day do you think we should be eating that's that's a really good question how many types of data how many times a day should we be eating was the question ok that and that's that's a really good question and that depends on who you are if you are somebody who is dealing with a blood sugar issue i'm going to want you to eat breakfast lunch and dinner and something in between because i want to remember we were  talking about the blood sugar doing this that's what i want after we've gotten that blood sugar issue corrected i would want you to be able to go from breakfast to lunch without feeling hungry getting a little bit hungry by lunch and then not until dinner again that should be fine most of us are eating too much food when we're older we don't we do we wait too much and if we can cut that back the problem is is that most of us are hungry really hungry yeah all right so did you have a question regarding you mentioned the right kind of fats does that include boil or what other kind of bad  mead yes the right kinds of fats are the olive oils the oils that you cook with but also i like to see nuts in the diet i like to see fish in the diet i like to say i know not everybody likes fish and i like to see avocados in the diet so it's a matter of what what do you like that we can get in there and again you know i talked about the brain being a lot of your brain is is made of fat so we want to support the brain by giving it fat we just want to have the right kinds of fat ok what about great to see oil grapeseed oil is a good or what i'm finding when i'm doing food sensitivity testing that's one of the things i test for and people are using too much of it and becoming very sensitive to it so it's causing inflammation even though it's a really good thing so a little bit of grape seed oil would be fine but if you're using it every day no  means a grain and dried fruit and nuts yeah you know it's just another word for saying the old male i have two more wins ok what about  you know how does it get out it's usually a propellant and if propellant isn't something you want in your diet than that doesn't go in but you can you can buy a little misters and that would be a perfect substitute for that yeah and that that would be a spray but you it doesn't have propellant and let them even though it's pam spray i should love that right yeah the other thing that i just recently was a lot with all we don't know what some of those things are going to do there's so many chemicals in our in our bodies i don't remember that you know how many they've taken the umbilical cords of babies and have tested to see how many chemicals they found in as it's you know like for hundreds it's a crazy amount of chemicals that they're finding in this pristine area you'd think it would be just perfectly ok and we don't know what any of those chemicals are doing because we haven't tested them i mean some of them sure are i'm sure we have tested a few but most of those we don't know and you know everybody has done this experiment to where you take baking soda and vinegar and you put it together and what happens right ok those are just two chemicals you know what happens when you're taking in all of these chemicals and you're you're breathing in stuff from candles and air fresheners and you know those sprays that we're using on our windows in our furniture what's wrong with soap and water what's wrong with opening the windows to get some fresh air you know so try to go back to those old fashioned things that we used to have when we kids because those are some of the healthier things even the diet back then you know when when when we were all kids all of the food was organic because that's all there was you know they didn't they didn't put sprays and stuff you know it was all over again and that's that's kind of what i'm you know i like the organic diet i like that idea i don't want to put stuff in there especially if i don't know that it is if it's going to affect my heart or my brain i don't know yet speak you know affecting your heart you mention the value of the goodness if you will of coconut oil coconut oil is a highly saturated oil highly side traded oils animal or vegetable are known to raise cholesterol levels so what is so good about coconut ok and while you're at it when you mention the  xidants and stuff some some of those are just one they're full ok the the coconut oil if you look at coconut oil when you when you buy it right now in the store it's going to be solid it's going to look like  saturated solid fat and the only way to get out of that jars to use a knife or or something hanna hard you know just to get it out it's it's tough it's really solid but when you take that up to seventy six degrees i think it is it melts it's a liquid it changes completely your body is ninety eight point six degrees so in your body it would always be a liquid not a  solid one one of the things that they found is that coconut oil is a medium chain fatty acid it does things a little differently than a lot of the saturated fats it handles your body handles it differently and you do have people who are you know looking at one study who say that it's not healthy and other people who have the studies that it's good it's one of those crazy  you know that the nutrition questions you've got a lot of them who know some people say eat salmon other people say oh no you're going to get too much toxin from that so that is one of those questions from all that i read i err on the side of caution almost all the time and i am not seeing danger from coconut oil and i'm not seeing cholesterol levels going up from that  what i like to do is manage the inflammation level in the body and sometimes it's the inflammation that's going on with some of those saturated fats that's causing the problem the oil that i'm looking for that what i'm looking for in the oil is i want to make sure that the cell structure is right and what i mean is the outside of the cell is liquid the inside of the cell is liquid and to hold those two liquids apart is a fatty layer i want that fatty layer to be right i want stuff to be able to go in and out of that and coconut oil supports that so