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OnDaFence 36M/44M
44267 inlägg
17/6/2017 9:19 pm

Senast Läst:
19/6/2017 10:07 pm

As Promised by Dr Bretty



I recently exceeded the 30 revolutions around the Sun and embarking on that slippery slope towards 60. Prior to this epic milestone I was diagnosed with diabetes. I have an incredible physician who, along with other members of her staff pointed out some changes I should make in my lifestyle, keeping the excess weight off, watching my diet, coupled with a good exercise program. All of these points have made a major change in my overall health and wellbeing.

I want to focus on understanding how different foods in our diet can help us combat various illnesses. With just a little effort and a basic game plan that can keep us on the correct path to long-lasting health not only now, but also in our distant future. However, this is certainly a complicated subject, so it makes sense to break the topic down into individual illnesses to then determine the types of foods that should be in your diet. In this instance I will focus on foods that fight Alzheimer’s disease, an illness that is troubling far more people as life expectancy is reaching into the 80's and 90's , Some of you may have family members fighting the disease or, as in my case I intend to fight the aging process tooth and nail every step of the way.



1. Leafy vegetables
The first thing I want to mention is leafy vegetables: in particular, I am talking about kale, spinach and broccoli. If they are green and leafy, then they are going to be high in both vitamin A and vitamin C, vitamins which can promote brain activity and health. Trying to have at least six portions a week in your diet will make the biggest difference in your brain function. Tonight I made for us a chopped kale salad on the order of coleslaw with diced onions. I usually try to add some radishes for added color or red sweet pepper. Poor JD will protest so much "rabbit food" but he puts up and eats it.


2. Nuts
We have known for some time that nuts are a kind of superfood, but they can also play a role in helping to improve the health of your brain. The reason for this is because they are high in healthy fats, high in fiber, and high in a whole host of different antioxidants, something that your brain is going to absolutely love. There's always mixed nuts around the house especially in the winter. I add a variety of nuts and sunflower seeds to our salads here. Peanut butter toast is a long time favorite of mine with breakfast and as a late night snack. You can always tell from the picture where JD has set when we eat at Texas Roadhouse.



3. Blueberries
Blueberries do not get the press that they deserve, as this wonder berry has been shown to be extremely effective at helping to combat a wide range of illnesses or diseases and Alzheimer’s is just one of them. Various minerals and nutrients in the berries, including the skin, have been shown to be extremely effective at helping boost our cognitive function and keeping those wheels in our brain well oiled, so eat them at least twice a week to benefit from all of this mighty goodness packed into a very small berry. I am able to buy 5 pound bags of them at a great savings at the store. I toss them on breakfast cereal, as well as, baked into pancakes and muffins.



4. Beans
Beans are extremely effective at helping our health in various ways, and brain experts have linked eating them to boosting our brain function and helping to reduce the chances of developing Alzheimer’s disease. They are not only low in both calories as well as unhealthy fats, but are also high in protein, which your brain needs in order to function correctly. I try to include them in our diet at least three times a week and you will be doing yourself a lot of good in the process. I am fully aware of the "obnoxious gaseous effects" but invest in some Beano! I make us bean salads, toss various beans into pasta salads right along with the can of pork-n-beans with the noontime lunches around here.



5. Salmon & Other oily fish
Fish in general is going to be good for your brain, but salmon is the one that stands out above all others. This is, of course, because of the levels of Omega 3 in the fish, which is known to be one of the key things that we can take on a regular basis in order to help the health of our brain and even combat other brain issues such as depression. Omega 3 is something that we cannot do without, but most people overlook it. However, do not feel as if you need to have salmon on a daily basis, which some people do recommend, as that is just not necessary – including it in your diet regularly is sufficient. Other fish such as mackerel & sardines are also worth mentioning because even though they are not as high in essential minerals and nutrients as salmon, they should still not be ignored. If you like the idea of having kippers in the morning for breakfast once in awhile (with baked beans in the Old English fashion), then your brain is going to be grateful for it, which is again all linked to Omega 3.



6. Poultry
Poultry is high in protein, and as we stated earlier when talking about beans, this is something that the brain needs to allow it to function correctly. It gives the brain energy and promotes healthy cell function and production, so as long as you are not vegetarian you need to look at including poultry in your diet at least twice a week as an absolute minimum. Do make sure it is skinless, however, as that is certainly going to be the healthier option. JD says I am going to make him grow feathers but I have a chicken salad recipe with grapes, celery, water chestnuts and sunflower seeds that is so good.



7. Olive oil
We have been told for decades that cooking in olive oil is the healthier option for our heart, and while this is indeed true, it is also known that it is extremely good at helping to protect our brain. Numerous studies have indicated that olive oil helps to prevent cognitive decline, so switch to olive oil in your cooking, and look at buying a good quality one as well – your taste buds and your brain will thank you. Try dipping bread into olive oil with freshly cracked black peppercorns! Pour some olive oil over your platter of bruschetta along with plenty of basil, oregano, and fennel. Add it here and there... gradually ease into it more and more over time.



8. Wine
Now, this is something that will appeal to a number of people, but there is evidence out there that having a glass of wine a couple of times each week can help to fight against general cognitive decline. This is all to do with the antioxidants that appear in the grapes that are used, and it is known that red wine is more effective than white, but I do have to stress that I am only talking about the occasional glass for obvious other health reasons. With my diabetes I have eliminated almost all alcohol consumption. I never exceed 4 ounces of wine with the meal aand more often it is closer to two ounces.
Published in the Annals of Internal Medicine.
“Red wine proved to be superior in metabolic terms” Professor Shai reports. She cites “a modest increase” in the level of HDL cholesterol – ie the good type of cholesterol – and of one of its principal constituents: apolipoprotein A1. Consequently, for a well-controlled diabetic patient, drinking a glass of wine in the evening is not only without risk, it actually decreases cardiometabolic risk”.
The benefits of this very moderate red wine consumption appears to come principally from its polyphenol content and from resveratrol in particular. Red wine, in fact, contains between 4 and 13 times more of this than white wine. But both red and white wine do share something in common: a glass in the evening improves sleep quality.



10. Tomatoes
The fact that tomatoes can help to fight against Alzheimer’s disease is good news considering the amount that we tend to consume every single year in less healthy things like tomato sauce, ketchup, and burger fixings. This is all because of the nutrients that appear in them, so if you want to give your brain a significant boost, then consider having a salad with leafy greens and tomatoes included along with some poultry and what you have is a meal that is going to seriously boost the general health of your brain. You can occasionally slip in a BTL! It's Summer time use a BTL to splurge once in awhile to treat yourself for being a good boy!

By incorporating these foods into your diet on a regular basis it can at least help you to fight against the aging process... nothing can truly halt it; time marches on. However, anything that can slow the process should be warmly welcomed. Look at changing your diet working in a little bit here... a little bit there... By using the above mentioned items I have dropped my A1c, reduced my need for medications. I now have the blood pressure of a teenager along with phenomenal triglycerides. I did it and you can too! I will try to post (summer time permitting) more recipes to assist you working the aforementioned into your daily routine as I did.

OnDaFence 36M/44M

17/6/2017 9:27 pm

    Citera sweetone09:
    wow I love all of them dishs they look so good did you make them
yes I have sweet.. but I couldn't find the pictures on mine to post so I had to resort to the net. I just don't take a picture of everything we eat.


OnDaFence 36M/44M

17/6/2017 9:34 pm

Just took my blood pressure 119/76... 2 years ago I was running 140/85 150/ 90 and was popping those Lisinoprils..... not any more! if I get up into the 130/80 I take .25mg.. 140/85 .5 mg ... I have not needed more than .5 in MONTHS to keep my BP regulated


OnDaFence 36M/44M

17/6/2017 9:44 pm

just took my Blood sugar 115... and I started the dam prednisone today which will mess with those numbers. But I can beat this shit and I want you to as well! We can do this together.... I have ulterior motives in this venture too! I need you all alive to leave comments on my blogs!


Hungr4Yungr 75M
5766 inlägg
18/6/2017 10:15 am

Great advice, Bret. Thank you for providing us with the details. As just one person in the household, I find it difficult to keep fresh vegetables on hand, as they have a very short shelf life, and I live a fair distance from the nearest grocery store. Affordability is another problem when you are a pensioner. With your help and encouragement, I will try to improve my diet over time. My family has a history of Alzheimer's, heart disease, and cancer. I don't stand much of a chance of survival. LOL!


OnDaFence 36M/44M

18/6/2017 12:30 pm

    Citera Hungr4Yungr:
    Great advice, Bret. Thank you for providing us with the details. As just one person in the household, I find it difficult to keep fresh vegetables on hand, as they have a very short shelf life, and I live a fair distance from the nearest grocery store. Affordability is another problem when you are a pensioner. With your help and encouragement, I will try to improve my diet over time. My family has a history of Alzheimer's, heart disease, and cancer. I don't stand much of a chance of survival. LOL!
Sooner or later we all bite the bullet ... just slowing the nibble process is important to me. With these basic points you need not jump in hook line and sinker. Add one here and there. Pick up a can of sardines for a lunch sandwich, get a can of mixed nuts to set beside the TV. We have some dang nice wines but there are some excellent cheap reds that will fit in for a sip every now and then. It's never too late to make a few healthier changes.


99curious69 73M
641 inlägg
18/6/2017 1:00 pm

I love chicken salad, but have never found a good recipe; would you mind sending me yours. By the way I too have early diabetes and high cholesterol. Thanks


OnDaFence 36M/44M

18/6/2017 6:25 pm

    Citera 99curious69:
    I love chicken salad, but have never found a good recipe; would you mind sending me yours. By the way I too have early diabetes and high cholesterol. Thanks
Yes .. I will try to put it together and get it posted... I think I did post it before but way WAY back.


bychance4709 61M

19/6/2017 7:29 am

Great tips & advice. A person can do a lot to help themselves.


OnDaFence 36M/44M

19/6/2017 9:10 am

    Citera bychance4709:
    Great tips & advice. A person can do a lot to help themselves.
I cut my BP by 10-15 points. By adding more oats instead of wheat my cholesterol doesn't even come close to being a concern and I've lived on real butter and red meat not to mention bacon and sausage about every morning since childhood.


OnDaFence 36M/44M

19/6/2017 8:53 pm

    Citera  :

It's not that difficult to eat healthier... just add a few items here and there to make the changes to live longer and happier lives.


battle34me 108M
419 inlägg
19/6/2017 9:25 pm

this is all great advise Bret and reaffirms some of the changes ive made, so happy for you that your taking action and having success to improve your's and JD's health...way to go doc!


OnDaFence 36M/44M

19/6/2017 10:07 pm

    Citera battle34me:
    this is all great advise Bret and reaffirms some of the changes ive made, so happy for you that your taking action and having success to improve your's and JD's health...way to go doc!
As long as we keep a handle on the situation, make improvements where we can we can maintain a decent lifestyle for many years to come.