PREVENTING ALZHEIMER'S and DEMENTIA

 New research shows insulin resistance in the brain can lead to Alzheimer's and Dementia. What can you do?

1. Sugar and Carbohydrate consumption lead to insulin production. This can lead to inflammation and plaque buildup in the brain. Eating a diet lower in sugar and high glycemic carbohydrates can prevent and reverse this process.

http://www.alsearsmd.com/glycemic-index/

2.Exercise - Exercise helps to improve insulin sensitivity throughout your brain and body. Move every day. Any activity that gets you moving and your heart rate elevated works fine. This is one of the most beneficial things you can do for your physical and mental health. 20 or more minutes a day is great.

2. High DHA Fish Oil. DHA has been shown to help protect your brain and neurological processes. Often referred to as high dose or pharmaceutical grade fish oil. Easy to find in health food stores or amazon.

http://www.lef.org/magazine/2008/1/report_dhafishoil/Page-01

3. Probiotics and Prebiotics. Strange as it is, there is increasing evidence that the bacteria that lives in you gut can affect you brain health. Probably by preventing inflammation throughout your body. Probiotics are good bacteria found in your GI tract. You can increase these levels by eating foods with live and active cultures (yogurt, kefir, kombucha, fermented foods and/or a probiotic supplement. Prebiotics are greens, garlic, onions, chicory root, inulin, etc. 

http://articles.mercola.com/sites/articles/archive/2013/06/20/gut-brain-connection.aspx

best of health, 

emmett

BEST OILS to COOK WITH

What are the best oils to cook with, use for marinades, salad dressings, saute, etc.? Here is a short guide. 

1. Don't use trans fats for anything as they increase your risk for coronary heart disease, dementia, and other health problems. These are not natural fats but are generally produced artificially in food production. Generally vegetable and seed oils are used in this process of hydrogenation (very bad for your health), 

2. Monounsaturated Fats and Oils (MUFA). These oils are generally known for their positive health benefits and are usually associated with the mediterranean diet. These oils include olive, avocado, grapeseed, and macadamia nut oil. They are great for marinades, salad dressings, sauteing, and cooking. There seems to be some controversy on high heat cooking with extra virgin olive. Here is an article describing why it is relatively safe. 

http://authoritynutrition.com/is-olive-oil-good-for-cooking/

3. Saturated Fats and Oils. These are very stable and are the most resistant to oxidation at  high heat. In my opinion Coconut Oil and Grass Fed Butter are the best to cook at high heat with, and have many positive health benefits (especially for your brain). In the past 40 years they have an undeserved bad health reputation, however the  Feds and Conventional Medicine have finally started to come around. 

http://emmettmurphy.blogspot.com/2015/02/new-cholesterol-guidelines-from-feds.html

http://emmettmurphy.blogspot.com/2015/03/cleveland-clinic-you-can-eat-fat-if-you.html

4, Polyunsaturated Fats and Oils (PUFA). Should not be used for any type of cooking. These include all vegetable and seed oils (corn, soybean, canola, sunflower, etc.)  These oils are oxidized with heat and can cause your good cholesterol (HDL) to be converted to bad cholesterol (certain types of LDL). Another problem is these oils generally contain trans fats as they are highly processed. 

Fish Oil is a type of PUFA that is great for your brain health because it is high in omega 3 fatty acids and DHA, however it should not be used for cooking for the same reasons. 

http://www.drperlmutter.com/tag/fish-oil/

http://articles.mercola.com/sites/articles/archive/2014/02/09/fish-oil-brain-health.aspx

best of health, 

emmett

Cleveland Clinic "You Can Eat Fat If You Choose Wisely"

  The worm has really turned. Go ahead and eat fat! just not trans fat (hydrogenated man made fat).

SATURATED, monounsaturated, polyunsaturated (especially omega 3) are all ok. The nations most well respected heart clinic has completely changed their tune.

http://health.clevelandclinic.org/2015/02/you-can-eat-fat-if-you-choose-wisely/?utm_campaign=hvi+enews&utm_medium=email&utm_source=hv1503&utm_content=fats+moderation

  The advice from Dr. Gundry, Dr. Davis, Dr. Perlmutter (much of which is 10 years old) is probably the way to go. EAT REAL FOOD. NOT PROCESSED FOOD

 best of health,

emmett