In this episode we feature:
An interview with registered dietitian, Frances Largeman-Roth
Advice from Dr. Diane Lee about the benefits of glute squeezes for posture and hip mobility.
Hum to reduce stress and improves mood by stimulating the parasympathetic nervous system.
Mindful eating for better digestion and weight control.
The benefits of beans for vegetarians and vegans.
The motivating effects of wearing form-fitting exercise clothes.
The myth of sweating out toxins.
And more ways you can improve your health, today.
For more information, and to sign up for our private coaching, visit tesh.com
Our Hosts:
John Tesh: Instagram: @johntesh_ifyl facebook.com/JohnTesh
Gib Gerard: Instagram: @GibGerard facebook.com/GibGerard X: @GibGerard
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Unknown (00:08):
Gib, hello. I'm Gib Gerard. Welcome to the podcast.
Today marks the start ofsomething that we are going to
be doing regularly. This is aspecial intelligence for your
health edition of the podcast,featuring Connie selika today on
this episode, we've got a wholebunch of health topics that will
help you improve your life,starting now, including an
interview with registereddietician Francis largeman Roth.
So here we go without furtherado, intelligence for your
(00:30):
health, featuring Connie zelika.
The next time you're drivingaround, here's a car exercise
recommended by physiotherapistDr Diane Lee gluten clenching,
which is the polite way ofsaying, squeeze your rear end
muscles as tight as possible forat least 30 seconds. Research
from the National Institutes ofHealth shows that our glute
(00:52):
muscles play a key role inhelping us maintain posture and
stability, and can also improvehip mobility. So Dr Lee
recommends doing about five repsof butt squeezes while seated
with a 10 second break betweeneach one. Doing this may be the
easiest way ever to improve yourhealth. Hum, simply humming can
(01:14):
reduce stress, relievecongestion, lower your blood
pressure and lift your mood. Oneof the reasons humming is so
effective is because it'sconnected to our earliest
memories of comfort and care.
Since a lot of parents willsoothe infants by humming
lullabies, and when we hum, ourvocal cords vibrate, and that
(01:37):
vibration stimulates ourparasympathetic nervous system,
which is responsible for calmingand restoring balance to body
functions like our heart rateand respiration. That means with
humming your heart rate andbreathing slow down, which
reduces anxiety and promotesrelaxation. As far as congestion
when we hum, the sound wavesaffect our sinuses, leading to
(02:01):
increased levels of nitric oxidein the nose, which is linked to
fewer sinus problems compared tothose who exhale silently coming
up. We'll talk to registereddietitian Frances largeman Roth.
She'll explain how to eat moremindfully and how it can improve
everything from our gut healthto our weight. But first, if
you're going on a date or havean important meeting, skip these
(02:25):
foods that cause gas, andthey're not the usual suspects,
like broccoli and beans. First,be careful with sugar free gum.
Not only are you taking in moreair when you chew gum, which can
cause gas and burping, aningredient in sugar free gum,
sorbitol takes a long time todigest and undigested sorbitol
(02:45):
in your small intestine acts asa hot house, fermenting
bacteria, which can causeflatulence, one more gas,
inducing food, almond milk.
Almond Milk often contains athickening agent called
carrageenan. It's made fromseaweed, and it's been linked to
gastro problems like ulcers andgas. To get motivated to
exercise, all you have to do isput on your workout clothes.
(03:09):
That's according to psychologyprofessor Dr Karen pine in her
book mind what you wear thepsychology of fashion, she says,
putting on your exercise clothesprimes the brain to expect
activity, so you're more likelyto want to work out, but skip
the baggy sweats and wearsomething form fitting. If the
(03:29):
clothes are tight butcomfortable, you'll feel
stronger and your movements willbe more fluid. That means what
we wear when we exercise canmake our workout better, because
when we're in clothing that weassociate with, running, lifting
weights or aerobics, the brainsends a signal to the body to
take on those qualities, andthat gives us a psychological
(03:52):
push to work harder. Okay,listen to this. Can you really
sweat out toxins? No, that'sfrom human psychology professor,
Dr Juan del Casto. He says atiny amount of toxin is released
in sweat, but not enough formeasurable health benefits. If
we really need to purge toxins,our kidneys release it into our
(04:14):
urine, and as far as sweatingout toxins in a sauna, that may
actually backfire, because whenwe sweat profusely, our body
thinks it should conserve waterso we pee less, so we end up
hanging on to toxins longer. Ifyou really feel you have to
detox, your best bet is to loadup on produce and water that
(04:35):
will help move things throughyour system faster. Today, our
guest is registered dietitianFrances largeman Roth. She's the
former Food and NutritionDirector at Health magazine, and
in her books, she recommendseating more mindfully. So I
asked Frances what she means bythat. I think the easiest way
for me to explain what mindfuleating is is.
(05:00):
To explain what mindful eatingisn't, because it's the way we
eat most often. So at your deathin the car, standing over this
thing. You know, we're often,you know, we're so busy these
days, whether it's with work,kid trying to fit in a quick
workout, maybe some of us aretaking care of aging parents and
(05:21):
we are not taking time to sitdown and eat and actually chew
our food and enjoy our food. Somost of the time, we are not
eating mindfully. We are justgrabbing and shoving food in our
mouth. So mindful eating is theopposite of that to actually put
your food on a plate or in abowl, you bring it to a table,
(05:45):
you sit down, you put the phoneaway. That is very important,
because you cannot be looking atall your notifications if you're
eating mindfully. And then yousit there and you actually chew
your food, enjoy it. Maybe youclose your eyes, you think about
the way it tastes. Maybe youthink, Oh, this is so great that
(06:08):
asparagus is back in the season.
And you enjoy your food. Andthen, you know, give it. Give a
few minutes to digest. Today,we're talking to registered
dietitian Francis largeman Roth,who just explained how to eat
more mindfully, fully focusingon your food. And I asked
Francis to tell us the benefitsof eating mindfully versus
(06:29):
eating while distracted, likewhen we're working or watching
TV, there are several benefitsto eating mindfully. One is
better digestion. I think if youstart eating mindfully, you're
going to notice that maybe youdon't have so many upset
stomachs. Perhaps you are havingmore regular bowel movements.
(06:49):
You're not having, you know, gasand indigestion as much, because
you're actually slowing down.
And it is important to do that,you know, sitting down versus
standing up and eating. And thenalso, I think that many people
find, let me start eatingmindfully, that they eat less,
(07:10):
and that's because they're notas rough. They're not gulping
their food down. They're takingthe time to actually chew and
then they're finding, oh, youknow, 20 minutes in, I'm
actually full now I don't haveto eat the remaining, you know,
1/3 that's on my plate, or I'mnot craving that cookie now
after eating lunch. So that'snot always the case, but it may
(07:33):
actually help you lose weight.
You can turn around to bad moodby being outside for as little
as five minutes, according tothe journal Environmental
Science and Technology, being infresh air for five minutes can
improve your mood and selfesteem, and you should aim to do
that three or four times duringthe work day, because just
(07:53):
looking at a tree, the mountainsin the distance or any natural
Landscape increases activity inthe part of the brain that
controls positive thinking andstress reduction. Today's
medical term Graves diseasethat's the most common cause of
an overactive thyroid, whichimpacts more than 3 million
North Americans a year. Now,normally, when we're healthy,
(08:16):
our thyroid gland secretes asteady supply of hormones, which
help regulate everything fromour heart rate and breathing to
our metabolism to our sleephabits. But in people with
Graves' disease, a glitch causesthe thyroid to go into overdrive
and release excess amounts ofhormones into the bloodstream.
The result it can triggersymptoms ranging from an
(08:39):
irregular heartbeat tounexplained weight loss and
fatigue to tremors in the handsor fingers to even a bug eyed
look where the eyes appear tobulge out of their sockets.
Unfortunately, there's currentlyno cure for Graves' disease, but
according to the Americanthyroid Association, most
symptoms associated with thecondition can now be managed
(09:01):
with medication, which meanspeople with the condition can
continue to live happy, healthylives, and that's today's
medical term, Graves diseasecoming up. We'll hear more from
registered dietitian Franceslargeman Roth. She'll explain
why colorful foods are the bestchoice for our overall health,
but first, people who read bookslive longer than people who
(09:25):
don't. That's from the YaleUniversity School of Public
Health, which studied 1000s ofpeople for 12 years. They found
people who read for half an houror more per day were less likely
to die and lived two yearslonger than those who read no
books. The researchers aren'tentirely sure why reading
increases lifespan, but theyspeculate that it's the mental
(09:49):
stimulation that improves brainhealth and the fact that reading
reduces stress, both of whichare known to increase longevity.
Help. Even if you've never beenphysically active, you can start
moving now and get powerfulbrain benefits. That's according
to a new study from theUniversity College London, which
(10:11):
found that any amount ofphysical activity, starting at
any age, is helpful for longterm cognitive health. Now
researchers already knew thatpeople who exercise have a lower
risk for dementia and highercognitive function than those
who don't. But what researchersdidn't know was if there was a
specific time in life by which aperson needed to get active. But
(10:36):
the good news is being active atany age to any extent, is
associated with better brainhealth. Even people who only
became active in their 60s or70s had better cognitive health
and a surprisingly small amountof activity, like exercising
just once a month, was helpful,and it doesn't even need to be
(10:58):
moderate intensity any movementhelps. Of course, people who
stayed physically activethroughout their lives had the
greatest cognitive boost, andthe effect is cumulative. So the
longer you're active, the morelikely you are to have a healthy
brain for life. But the messageis, it is never too late to
(11:19):
start. Okay, listen to thisfeeling anxious or unable to
concentrate. Grab some lemonbalm. The leafy plant from the
mint family, contains compoundsthat prevent the breakdown of a
brain chemical linked to focusand memory. Lemon balm also
contains brain boostingquercetin and energizing
(11:40):
cathayic acid, a combinationproven to ease anxiety and
enhance problem solving, focusand recall your best bet, place
a drop of lemon balm, essentialoil on each palm. Cup your hands
over your face, and take 10slow, deep breaths, and you'll
feel calmer and more focused inno time back with more health
(12:01):
intelligence from registereddietitian Frances largeman Roth.
She writes and develops recipesfor Parents Magazine, Baby
Center and the Today Show. And alot of people want to try a
vegetarian or vegan diet, butthey don't know how to get all
the nutrients they need. So Iasked Frances what she
recommends for people who wantto go vegetarian or vegan. So
(12:23):
you know, for all my vegetarianand vegan clients, or, you know,
when I'm asked in media stories,what is the number one food that
I recommend when you arestarting a diet like that,
beans, hands down, beans,because first of all, they are a
fantastic plant based proteinsource. They also contain a
(12:45):
great amount of fiber as well.
They are very, very affordableand and, you know, a lot of
people do find that when theyswitch from sort of a standard
American diet to a vegan orvegetarian diet, they're
actually saving a ton of money,they also help promote gut
health. So if you are goingvegan or vegetarian, put beans
on your shopping back with morehealth intelligence from
(13:09):
registered dietitian Franceslargeman Roth and in her books,
she emphasizes the importance ofincorporating a variety of
colorful foods into our diets.
So I asked her to explain why weshould be eating colorfully.
Eating in color is the title ofone of the cookbooks I've
written, and I truly believethat this is the this is the
(13:32):
best way to eat. First of all,by incorporating more color into
your diet, you're going to getmore nutrients. You're also
going to be getting more fiber,because what is colorful, fruits
and veggies are colorful as wellas whole brains. And we know
that we need to be getting morefiber in our diet, both for
(13:52):
digestion, but also for guthealth. And now we know that gut
health is linked to virtuallyeverything, in terms of
immunity, skin health, brainhealth, mood, so many different
things. So also, it's kind of ano brainer. You don't have to
count anything. You don't haveto measure anything out. It's
(14:14):
simply just more color, the morecolor the merrier. Tried this
simple 15 minute stretchingroutine for better sleep, roll
your neck, do shoulder scrunchesand some toe touches, all while
breathing deeply, according tothe Sleep Foundation that can
cut your insomnia risk in halfand help you fall asleep faster,
(14:38):
sleep longer and fall backasleep more quickly in the
middle of the night. That'sbecause those stretches loosen
tight muscles and calm thenervous system, bringing your
mind and body into a morerestful state. Back with our
guest, registered dietician,Frances largeman Roth, and if
you like to know more about her,get her recipes, her check.
(15:00):
Checklists like her feel goodshopping list or her immune
boosting checklist. Go tofrancislargemanroth.com
now when people talk abouthealthy eating, we hear a lot
about balancing macronutrients,but not everyone knows what
those are. So I asked Frances toexplain what macronutrients are
(15:20):
and why balancing them is soimportant. Macro nutrients are
the three main nutrients that weneed for our bodies to survive
and flourish so fat, protein andcarbohydrates. And the reason
why we need a balance is becauseCarbohydrates provide energy,
(15:41):
but if we're only gettingcarbohydrate, then we are that
our muscles will wither and ourhair will probably fall out,
because we can't get everythingthat we need through
carbohydrates for protein,obviously, the building blocks
of muscles. So you're you need aconstant supply of protein in
(16:04):
your body, because our musclesare, especially if we're working
out, our muscles are alwaysbreaking down, and they need to
be repaired. Also, if you'retrying to, you know, if you're a
growing kid, or if you'resomebody who's trying to gain
muscle, you do need protein. Andthen, you know, a lot of times,
people will think, Well, do Ireally need that? Yes, you do.
(16:24):
You need that for hormoneproduction. You need it for
protection in the body, as wellas lots of different mechanisms
in the body, and also, you know,different things that the body
needs to make. So definitely,you need all those, all those
macro nutrients, and it's greatto get them in balance. How long
(16:48):
does it take to form a newhabit? According to a new joint
study from Harvard BusinessSchool, Cal Tech and the Wharton
School, your answer to thatquestion will often depend on
the complexity of a task,meaning the more difficult or
complex an activity is, thelonger it will take to become a
habit. That's why hospitalworkers can develop a new habit
(17:11):
of washing their hands withindays, because all they have to
remember is to wash up wheneverpossible. But for people trying
to go to the gym more often,variables like choosing the
right workout clothes, drivingto the gym and waiting your turn
to use specific equipment canadd complexity to the task, so
it may actually take months ofrepeating a complex habit before
(17:35):
it becomes ingrained and part ofyour regular routine. Here's an
email I received at Connie atintelligence for your
health.com. It comes from KarenRenee Carter, who writes, I've
heard that some people use mouthtape to control snoring and
sleep better. But is that safe?
And what kind of tape should Iuse, Karen? You are referring to
a wellness trend in which peopleliterally tape their mouth shut
(17:59):
before bed to help forcethemselves to breathe through
their nose. That's because mouthbreathing is generally shallower
than nasal breathing, so forcingmore air through your nose helps
bring more oxygen into yourlungs and blood, which is
associated with improving sleepquality. But according to sleep
medicine specialist, Dr WendyTroxel, there is no evidence
(18:22):
that mouth taping will doanything to control snoring, and
even though mouth tapers, use aporous type of surgical tape
that's easy to remove, therehave been many cases of people
struggling to breathe whilesleeping, mostly because their
body isn't used to havingsomething blocking their mouth,
so the dangers of mouth tapingoften outweigh any potential
(18:46):
benefits, and that's why DrTroxell does not recommend it. A
better plan to control snoringis to try side sleeping or
elevating your head in bed,which helps open up your airway
more, no matter how you breathe,and talk to your doctor if your
snoring issues persist, to ruleout a serious condition like
sleep apnea. Thank you for youremail. Karen, I hope this helps.
(19:09):
Okay, listen to this. Ourfriends are good for our brain.
In a study involving formerprisoners of war, brain scans
revealed that those locked insolitary confinement had
neurological damage comparableto suffering a concussion, while
those who had socialinteractions had less brain
damage. It's because lonelinessboosts inflammation in the brain
(19:32):
and interferes with our abilityto remember facts and solve
problems. Do you work on acomputer and gradually feel more
stressed and overwhelmed as theday wears on. It could be down
to the number of tabs andbrowser windows you have open.
That's according to a study inPC World Magazine. It's called
browser clutter, and just likeclutter around the house,
(19:55):
clutter on your computer sparksstress.
Abuse and frustration. So what'sthe tipping point for tab usage?
Generally speaking, five opentabs and two open windows are
the limit before people startfeeling overwhelmed and start
having trouble focusing andprioritizing. Neurologist Dr
(20:16):
Reina mafi says bouncing fromtab to tab keeps you from fully
processing anything, whichtriggers mental fatigue. So
don't leave more than five tabsopen and close whatever windows
aren't relevant to your currenttask. You can bookmark pages you
want to come back to. That way.
You won't lose anything. And youcan release all that information
(20:37):
from your brain and concentrateon what's important, more
intelligence for your health.
From registered dietitianFrancis largeman Roth and a lot
of us struggle withunderstanding portion and
serving sizes, so I askedFrances to give us some guidance
on how we can portion our mealseffectively. Portion sizes can
(20:58):
definitely be tricky, becauseyou know what, sometimes you are
hungrier than what therecommended serving size is. And
instead of people telling peopleto get the measuring cups out
and start measuring out theirgrains and such, I really tell
them to look at their plate. Soif you have your plate in front
(21:19):
of you, and if half of it iscovered in vegetables, and then
a quarter of that, a quarter ofit is filled with a lean
protein. Maybe that is a turkey,chicken breast, salmon, whatever
the case might be. And then theremaining quarter of the plate
should be filled with some kindof grain, preferably a whole
(21:40):
grain. So maybe that's wholegrain pasta. Maybe it's brown
rice or quinoa. That is a betterway, I think, for people to
judge whether they're having theright amount of food versus
really getting hung up onserving size. That's it for our
show today, our specialintelligence for your health
with Connie Selig. Edition ofthe podcast, I'm Gib Gerard.
Don't forget to rate comment andsubscribe on Apple podcast.
(22:03):
Spotify, wherever you get yourpodcast. It helps us out a lot,
and also, you can reach out tous on social media. All of our
links are listed down in theshow notes. We try to respond to
every DM, every mention of theshow, because ultimately, we do
the show for you guys. So thankyou so much for listening. You.
Gib, hello. I'm Gib Gerard. Welcome to the podcast.
Today marks the start ofsomething that we are going to
be doing regularly. This is aspecial intelligence for your
health edition of the podcast,featuring Connie selika today on
this episode, we've got a wholebunch of health topics that will
help you improve your life,starting now, including an
interview with registereddietician Francis largeman Roth.
So here we go without furtherado, intelligence for your
(00:30):
health, featuring Connie zelika.
The next time you're drivingaround, here's a car exercise
recommended by physiotherapistDr Diane Lee gluten clenching,
which is the polite way ofsaying, squeeze your rear end
muscles as tight as possible forat least 30 seconds. Research
from the National Institutes ofHealth shows that our glute
(00:52):
muscles play a key role inhelping us maintain posture and
stability, and can also improvehip mobility. So Dr Lee
recommends doing about five repsof butt squeezes while seated
with a 10 second break betweeneach one. Doing this may be the
easiest way ever to improve yourhealth. Hum, simply humming can
(01:14):
reduce stress, relievecongestion, lower your blood
pressure and lift your mood. Oneof the reasons humming is so
effective is because it'sconnected to our earliest
memories of comfort and care.
Since a lot of parents willsoothe infants by humming
lullabies, and when we hum, ourvocal cords vibrate, and that
(01:37):
vibration stimulates ourparasympathetic nervous system,
which is responsible for calmingand restoring balance to body
functions like our heart rateand respiration. That means with
humming your heart rate andbreathing slow down, which
reduces anxiety and promotesrelaxation. As far as congestion
when we hum, the sound wavesaffect our sinuses, leading to
(02:01):
increased levels of nitric oxidein the nose, which is linked to
fewer sinus problems compared tothose who exhale silently coming
up. We'll talk to registereddietitian Frances largeman Roth.
She'll explain how to eat moremindfully and how it can improve
everything from our gut healthto our weight. But first, if
you're going on a date or havean important meeting, skip these
(02:25):
foods that cause gas, andthey're not the usual suspects,
like broccoli and beans. First,be careful with sugar free gum.
Not only are you taking in moreair when you chew gum, which can
cause gas and burping, aningredient in sugar free gum,
sorbitol takes a long time todigest and undigested sorbitol
(02:45):
in your small intestine acts asa hot house, fermenting
bacteria, which can causeflatulence, one more gas,
inducing food, almond milk.
Almond Milk often contains athickening agent called
carrageenan. It's made fromseaweed, and it's been linked to
gastro problems like ulcers andgas. To get motivated to
exercise, all you have to do isput on your workout clothes.
(03:09):
That's according to psychologyprofessor Dr Karen pine in her
book mind what you wear thepsychology of fashion, she says,
putting on your exercise clothesprimes the brain to expect
activity, so you're more likelyto want to work out, but skip
the baggy sweats and wearsomething form fitting. If the
(03:29):
clothes are tight butcomfortable, you'll feel
stronger and your movements willbe more fluid. That means what
we wear when we exercise canmake our workout better, because
when we're in clothing that weassociate with, running, lifting
weights or aerobics, the brainsends a signal to the body to
take on those qualities, andthat gives us a psychological
(03:52):
push to work harder. Okay,listen to this. Can you really
sweat out toxins? No, that'sfrom human psychology professor,
Dr Juan del Casto. He says atiny amount of toxin is released
in sweat, but not enough formeasurable health benefits. If
we really need to purge toxins,our kidneys release it into our
(04:14):
urine, and as far as sweatingout toxins in a sauna, that may
actually backfire, because whenwe sweat profusely, our body
thinks it should conserve waterso we pee less, so we end up
hanging on to toxins longer. Ifyou really feel you have to
detox, your best bet is to loadup on produce and water that
(04:35):
will help move things throughyour system faster. Today, our
guest is registered dietitianFrances largeman Roth. She's the
former Food and NutritionDirector at Health magazine, and
in her books, she recommendseating more mindfully. So I
asked Frances what she means bythat. I think the easiest way
for me to explain what mindfuleating is is.
(05:00):
To explain what mindful eatingisn't, because it's the way we
eat most often. So at your deathin the car, standing over this
thing. You know, we're often,you know, we're so busy these
days, whether it's with work,kid trying to fit in a quick
workout, maybe some of us aretaking care of aging parents and
(05:21):
we are not taking time to sitdown and eat and actually chew
our food and enjoy our food. Somost of the time, we are not
eating mindfully. We are justgrabbing and shoving food in our
mouth. So mindful eating is theopposite of that to actually put
your food on a plate or in abowl, you bring it to a table,
(05:45):
you sit down, you put the phoneaway. That is very important,
because you cannot be looking atall your notifications if you're
eating mindfully. And then yousit there and you actually chew
your food, enjoy it. Maybe youclose your eyes, you think about
the way it tastes. Maybe youthink, Oh, this is so great that
(06:08):
asparagus is back in the season.
And you enjoy your food. Andthen, you know, give it. Give a
few minutes to digest. Today,we're talking to registered
dietitian Francis largeman Roth,who just explained how to eat
more mindfully, fully focusingon your food. And I asked
Francis to tell us the benefitsof eating mindfully versus
(06:29):
eating while distracted, likewhen we're working or watching
TV, there are several benefitsto eating mindfully. One is
better digestion. I think if youstart eating mindfully, you're
going to notice that maybe youdon't have so many upset
stomachs. Perhaps you are havingmore regular bowel movements.
(06:49):
You're not having, you know, gasand indigestion as much, because
you're actually slowing down.
And it is important to do that,you know, sitting down versus
standing up and eating. And thenalso, I think that many people
find, let me start eatingmindfully, that they eat less,
(07:10):
and that's because they're notas rough. They're not gulping
their food down. They're takingthe time to actually chew and
then they're finding, oh, youknow, 20 minutes in, I'm
actually full now I don't haveto eat the remaining, you know,
1/3 that's on my plate, or I'mnot craving that cookie now
after eating lunch. So that'snot always the case, but it may
(07:33):
actually help you lose weight.
You can turn around to bad moodby being outside for as little
as five minutes, according tothe journal Environmental
Science and Technology, being infresh air for five minutes can
improve your mood and selfesteem, and you should aim to do
that three or four times duringthe work day, because just
(07:53):
looking at a tree, the mountainsin the distance or any natural
Landscape increases activity inthe part of the brain that
controls positive thinking andstress reduction. Today's
medical term Graves diseasethat's the most common cause of
an overactive thyroid, whichimpacts more than 3 million
North Americans a year. Now,normally, when we're healthy,
(08:16):
our thyroid gland secretes asteady supply of hormones, which
help regulate everything fromour heart rate and breathing to
our metabolism to our sleephabits. But in people with
Graves' disease, a glitch causesthe thyroid to go into overdrive
and release excess amounts ofhormones into the bloodstream.
The result it can triggersymptoms ranging from an
(08:39):
irregular heartbeat tounexplained weight loss and
fatigue to tremors in the handsor fingers to even a bug eyed
look where the eyes appear tobulge out of their sockets.
Unfortunately, there's currentlyno cure for Graves' disease, but
according to the Americanthyroid Association, most
symptoms associated with thecondition can now be managed
(09:01):
with medication, which meanspeople with the condition can
continue to live happy, healthylives, and that's today's
medical term, Graves diseasecoming up. We'll hear more from
registered dietitian Franceslargeman Roth. She'll explain
why colorful foods are the bestchoice for our overall health,
but first, people who read bookslive longer than people who
(09:25):
don't. That's from the YaleUniversity School of Public
Health, which studied 1000s ofpeople for 12 years. They found
people who read for half an houror more per day were less likely
to die and lived two yearslonger than those who read no
books. The researchers aren'tentirely sure why reading
increases lifespan, but theyspeculate that it's the mental
(09:49):
stimulation that improves brainhealth and the fact that reading
reduces stress, both of whichare known to increase longevity.
Help. Even if you've never beenphysically active, you can start
moving now and get powerfulbrain benefits. That's according
to a new study from theUniversity College London, which
(10:11):
found that any amount ofphysical activity, starting at
any age, is helpful for longterm cognitive health. Now
researchers already knew thatpeople who exercise have a lower
risk for dementia and highercognitive function than those
who don't. But what researchersdidn't know was if there was a
specific time in life by which aperson needed to get active. But
(10:36):
the good news is being active atany age to any extent, is
associated with better brainhealth. Even people who only
became active in their 60s or70s had better cognitive health
and a surprisingly small amountof activity, like exercising
just once a month, was helpful,and it doesn't even need to be
(10:58):
moderate intensity any movementhelps. Of course, people who
stayed physically activethroughout their lives had the
greatest cognitive boost, andthe effect is cumulative. So the
longer you're active, the morelikely you are to have a healthy
brain for life. But the messageis, it is never too late to
(11:19):
start. Okay, listen to thisfeeling anxious or unable to
concentrate. Grab some lemonbalm. The leafy plant from the
mint family, contains compoundsthat prevent the breakdown of a
brain chemical linked to focusand memory. Lemon balm also
contains brain boostingquercetin and energizing
(11:40):
cathayic acid, a combinationproven to ease anxiety and
enhance problem solving, focusand recall your best bet, place
a drop of lemon balm, essentialoil on each palm. Cup your hands
over your face, and take 10slow, deep breaths, and you'll
feel calmer and more focused inno time back with more health
(12:01):
intelligence from registereddietitian Frances largeman Roth.
She writes and develops recipesfor Parents Magazine, Baby
Center and the Today Show. And alot of people want to try a
vegetarian or vegan diet, butthey don't know how to get all
the nutrients they need. So Iasked Frances what she
recommends for people who wantto go vegetarian or vegan. So
(12:23):
you know, for all my vegetarianand vegan clients, or, you know,
when I'm asked in media stories,what is the number one food that
I recommend when you arestarting a diet like that,
beans, hands down, beans,because first of all, they are a
fantastic plant based proteinsource. They also contain a
(12:45):
great amount of fiber as well.
They are very, very affordableand and, you know, a lot of
people do find that when theyswitch from sort of a standard
American diet to a vegan orvegetarian diet, they're
actually saving a ton of money,they also help promote gut
health. So if you are goingvegan or vegetarian, put beans
on your shopping back with morehealth intelligence from
(13:09):
registered dietitian Franceslargeman Roth and in her books,
she emphasizes the importance ofincorporating a variety of
colorful foods into our diets.
So I asked her to explain why weshould be eating colorfully.
Eating in color is the title ofone of the cookbooks I've
written, and I truly believethat this is the this is the
(13:32):
best way to eat. First of all,by incorporating more color into
your diet, you're going to getmore nutrients. You're also
going to be getting more fiber,because what is colorful, fruits
and veggies are colorful as wellas whole brains. And we know
that we need to be getting morefiber in our diet, both for
(13:52):
digestion, but also for guthealth. And now we know that gut
health is linked to virtuallyeverything, in terms of
immunity, skin health, brainhealth, mood, so many different
things. So also, it's kind of ano brainer. You don't have to
count anything. You don't haveto measure anything out. It's
(14:14):
simply just more color, the morecolor the merrier. Tried this
simple 15 minute stretchingroutine for better sleep, roll
your neck, do shoulder scrunchesand some toe touches, all while
breathing deeply, according tothe Sleep Foundation that can
cut your insomnia risk in halfand help you fall asleep faster,
(14:38):
sleep longer and fall backasleep more quickly in the
middle of the night. That'sbecause those stretches loosen
tight muscles and calm thenervous system, bringing your
mind and body into a morerestful state. Back with our
guest, registered dietician,Frances largeman Roth, and if
you like to know more about her,get her recipes, her check.
(15:00):
Checklists like her feel goodshopping list or her immune
boosting checklist. Go tofrancislargemanroth.com
now when people talk abouthealthy eating, we hear a lot
about balancing macronutrients,but not everyone knows what
those are. So I asked Frances toexplain what macronutrients are
(15:20):
and why balancing them is soimportant. Macro nutrients are
the three main nutrients that weneed for our bodies to survive
and flourish so fat, protein andcarbohydrates. And the reason
why we need a balance is becauseCarbohydrates provide energy,
(15:41):
but if we're only gettingcarbohydrate, then we are that
our muscles will wither and ourhair will probably fall out,
because we can't get everythingthat we need through
carbohydrates for protein,obviously, the building blocks
of muscles. So you're you need aconstant supply of protein in
(16:04):
your body, because our musclesare, especially if we're working
out, our muscles are alwaysbreaking down, and they need to
be repaired. Also, if you'retrying to, you know, if you're a
growing kid, or if you'resomebody who's trying to gain
muscle, you do need protein. Andthen, you know, a lot of times,
people will think, Well, do Ireally need that? Yes, you do.
(16:24):
You need that for hormoneproduction. You need it for
protection in the body, as wellas lots of different mechanisms
in the body, and also, you know,different things that the body
needs to make. So definitely,you need all those, all those
macro nutrients, and it's greatto get them in balance. How long
(16:48):
does it take to form a newhabit? According to a new joint
study from Harvard BusinessSchool, Cal Tech and the Wharton
School, your answer to thatquestion will often depend on
the complexity of a task,meaning the more difficult or
complex an activity is, thelonger it will take to become a
habit. That's why hospitalworkers can develop a new habit
(17:11):
of washing their hands withindays, because all they have to
remember is to wash up wheneverpossible. But for people trying
to go to the gym more often,variables like choosing the
right workout clothes, drivingto the gym and waiting your turn
to use specific equipment canadd complexity to the task, so
it may actually take months ofrepeating a complex habit before
(17:35):
it becomes ingrained and part ofyour regular routine. Here's an
email I received at Connie atintelligence for your
health.com. It comes from KarenRenee Carter, who writes, I've
heard that some people use mouthtape to control snoring and
sleep better. But is that safe?
And what kind of tape should Iuse, Karen? You are referring to
a wellness trend in which peopleliterally tape their mouth shut
(17:59):
before bed to help forcethemselves to breathe through
their nose. That's because mouthbreathing is generally shallower
than nasal breathing, so forcingmore air through your nose helps
bring more oxygen into yourlungs and blood, which is
associated with improving sleepquality. But according to sleep
medicine specialist, Dr WendyTroxel, there is no evidence
(18:22):
that mouth taping will doanything to control snoring, and
even though mouth tapers, use aporous type of surgical tape
that's easy to remove, therehave been many cases of people
struggling to breathe whilesleeping, mostly because their
body isn't used to havingsomething blocking their mouth,
so the dangers of mouth tapingoften outweigh any potential
(18:46):
benefits, and that's why DrTroxell does not recommend it. A
better plan to control snoringis to try side sleeping or
elevating your head in bed,which helps open up your airway
more, no matter how you breathe,and talk to your doctor if your
snoring issues persist, to ruleout a serious condition like
sleep apnea. Thank you for youremail. Karen, I hope this helps.
(19:09):
Okay, listen to this. Ourfriends are good for our brain.
In a study involving formerprisoners of war, brain scans
revealed that those locked insolitary confinement had
neurological damage comparableto suffering a concussion, while
those who had socialinteractions had less brain
damage. It's because lonelinessboosts inflammation in the brain
(19:32):
and interferes with our abilityto remember facts and solve
problems. Do you work on acomputer and gradually feel more
stressed and overwhelmed as theday wears on. It could be down
to the number of tabs andbrowser windows you have open.
That's according to a study inPC World Magazine. It's called
browser clutter, and just likeclutter around the house,
(19:55):
clutter on your computer sparksstress.
Abuse and frustration. So what'sthe tipping point for tab usage?
Generally speaking, five opentabs and two open windows are
the limit before people startfeeling overwhelmed and start
having trouble focusing andprioritizing. Neurologist Dr
(20:16):
Reina mafi says bouncing fromtab to tab keeps you from fully
processing anything, whichtriggers mental fatigue. So
don't leave more than five tabsopen and close whatever windows
aren't relevant to your currenttask. You can bookmark pages you
want to come back to. That way.
You won't lose anything. And youcan release all that information
(20:37):
from your brain and concentrateon what's important, more
intelligence for your health.
From registered dietitianFrancis largeman Roth and a lot
of us struggle withunderstanding portion and
serving sizes, so I askedFrances to give us some guidance
on how we can portion our mealseffectively. Portion sizes can
(20:58):
definitely be tricky, becauseyou know what, sometimes you are
hungrier than what therecommended serving size is. And
instead of people telling peopleto get the measuring cups out
and start measuring out theirgrains and such, I really tell
them to look at their plate. Soif you have your plate in front
(21:19):
of you, and if half of it iscovered in vegetables, and then
a quarter of that, a quarter ofit is filled with a lean
protein. Maybe that is a turkey,chicken breast, salmon, whatever
the case might be. And then theremaining quarter of the plate
should be filled with some kindof grain, preferably a whole
(21:40):
grain. So maybe that's wholegrain pasta. Maybe it's brown
rice or quinoa. That is a betterway, I think, for people to
judge whether they're having theright amount of food versus
really getting hung up onserving size. That's it for our
show today, our specialintelligence for your health
with Connie Selig. Edition ofthe podcast, I'm Gib Gerard.
Don't forget to rate comment andsubscribe on Apple podcast.
(22:03):
Spotify, wherever you get yourpodcast. It helps us out a lot,
and also, you can reach out tous on social media. All of our
links are listed down in theshow notes. We try to respond to
every DM, every mention of theshow, because ultimately, we do
the show for you guys. So thankyou so much for listening. You.
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