Dr. Earl Mindell's Health Minute
by Dr. Earl Mindell
CARDIO:
1. WALKING Improves your memory, well being, heart health and creativity.
2. CYCLING Increases your brain connectivity and improves a depressed mood.
3. RUNNING Makes your bones stronger, and is linked to a longer life.
STRENGTH:
1. YOGA Stress relief.
2. WEIGHT TRAINING Builds muscle and strengthens your bones.
3. TAI CHI Strengthens your back, abs and upper and lower body, It can relieve pain as well.
A study published in the Public Health Reports, driving under the influence of prescription drugs is causing more fatal driving accidents than ever before.
Prescription drugs quickly changes the chemical levels in your brain, but confuses the normal functions of your mind. In a vehicle, this change could correlate to risky driving behaviors. Example of drugs that can cause this problem are: Xanax, Cymbalta, Zoloft,Welbutrin, Lexaapro, Sarafem and Abilify.
If you take 3 or more drugs at one time the chance of being an impaired driver increases from 11.5% to 21.5%
39% of fatal crashes came from prescription drug users over 50 years of age.
A new Japanese research study showed participants who drank two three cups of green tea (2 liquid gel capsules) a day were about 41% less likely to report feeling depressed than those who sipped a cup or less a day. Antioxidants found in high concentrations in green tea , called catechins can help decease your levels of cortisol, a steroid associated with depression.
I take two liquid gel capsules of green tea extract with curcumin and resveratrol daily.
1. Green Leafy Vegetables
2. Other vegertables
3. Nuts
4. Berries
5. Beans
6. Whole Grains (not whole wheat)
7. Fish
8. Poultry
9. Olive Oil
10. Red Wine moderate amount.
People ask me all the time what is a good regime of eating during the day and evening. Here are my suggestions:
7 a.m. A 15 Gm (1/2 oz) Protein Break-Fast )The longest period you have not eaten all day, is from the last snack at night to the first thing in the morning.
10 a.m. Protein and non processed carbohydrate snack
12 Noon If you want to lose weight , this should be your largest meal of the day.
4 p.m. Snack with a handful of nuts (raw and non salted)
6 p.m. High fiber meal helps you to sleep sounder
Drink 6 to 8 glasses of clean water daily. Two glasses first thing in the morning, one glass before each meal and a glass before bedtime.
Foods and supplements significantly impacts our mood. Maintaining a good mood will help dieters stick to healthy habits, as well as help them be more productive and increase their self-esteem.
MOOD FOODS
1. Dark Chocolate (Not Milk)
2. Whole grain pasta (Not whole wheat)
3. Figs
4. Fish (Wild Salmon, Halibut, Tuna, Sardines, Mackerel)
5. Peanuts
6. Organic Milk (No hormones, growth drugs and antibiotics)
7. Turkey
8. Chicken
9. Cottage Cheese (Organic Low Fat)
10. Avocados
11. Bananas
MOOD SUPPLEMENTS
1. 5-HTP Increases the level of serotonin in the brain
2. Omega-3 Fatty Acids Helps prevent depression
3.Tryptophan Increases serotonin in the brain (it converts to
5-HTP
4. SAMe May be very beneficial for depression sufferers.
1.Turkey (Tryptophan)
2. Green Veggies (Carotenoids)
3. Whole Grains (B complex)
4.Greek Yogurt (Protein)
5.Tea Green or white
6. Dark Chocolate (Antioxidants)
7. Fatty Fish Omega-3
Wild Salmon, Cod, Mackerel, Tuna, Halibut, Sardines and Anchovies
The next time you are feeling down in the dumps try eating meals with the above foods for a day or two and see what happens to your mood.
It’s good old Sugar (Sucrose, Dextrose, Fructose (Highly refined) as well as the other 32 ways you can call sugar on the label.
Look for “ose” at the end of the word. See the New Vitamin Bible for more information.
80% of all supermarket foods contains it and many savory food contain more sugar than ice cream.
Heinz Tomato Ketchup contains 22.8%, twice as much as Coca Cola.
A 2016 research study published in Nature Neuroscience reported that sugar hijacks your brain by triggering its reward system, pushing your body to ask for more and more. Sugar is probably more addictive than recreational drugs and much easier to obtain, as well as being completely legal.
Read all your labels before buying them or eating them. You will be amazed at how much sugar you are eating daily.
1. LEAFY GREEN VEGETABLES They are a rich source of lutein and zeaxanthin, antioxidants that lower the risk of developing macular degeneration and cataracts.
2. FATTY FISH SUCH AS COD, HALIBUT, ALBACORE TUNA, MACKEREL, SARDINES AND ANCHOVIES.
They are rich sources of DHA which is found in your retina.
Low levels of DHA in the retina can cause dry eyes.
3. ALMONDS Rich source of Vitamin E, which slows macular degeneration
4. BERRIES AND CITRUS FRUITS. Rich in Vitamin C. which has shown to reduce the risk of developing macular degeneration and cataracts.
5. EGGS The yolk is a prime source of lutein and zeaxanthin, plus zinc, which also helps reduce the risk of macular degeneration
1. OATS AND BARLEY Soluble fiber blocks your bodies ability to absorb cholesterol. Also lowers bad cholesterol (LDL)
2. BEANS, PEAS, LENTIL AND PEANUTS Soluble Fiber as
above.
3. GREEN TEA Decrease total and bad cholesterol (LDL)
4. OILS Monosaturated oil Olive, Avocado and Canola OIl
Lowers bad (LDL) and increase good (HDL) cholesterol
5. NUTS Monounsaturated oil Almonds, peanuts, walnuts and
pistachios.
6. PLANT STEROLS Nuts, seed and grains
Prevents absorption of cholesterol Decrease bad (HDL)
cholesterol.
7. SOY High in Fiber, Cholesterol Free Lowers bad (LDL) cholesterol
8. PSYLLIUM Decreases bad cholesterol (LDL) 3 to 12 Grams daily.
Check with health care professional before starting Psyllium.
9. RED WINE and GRAPE JUICE Increases HDL and decreases LDL
10, COCOA Decreases LDL Dark chocolate (Not Milk chocolate)
11. TOMATOES Decreases cholesterol Source of lycopene
Decrease LDL cholesterol
12. FRUIT AND VEGETABLES Soluble Fiber\
Brussels Sprouts, Peas, Oranges, Grapefruit, Plums Peaches,
Nectarines. Bananas, Apples and Baked Potatoes.