The foods we eat play a crucial role in maintaining cognitive health and preventing neurodegenerative diseases. Our brains require a steady supply of nutrients to function optimally. Indeed, it’s estimated half of our Calorie intake is utalized by our brains! Give that some thought the next time you’re tempted to fill up on junk! You’ll see why what we eat can significantly impact our cognitive abilities, mood, and overall brain health. In this article, we’ll explore the connection between nutrition and brain health. We’ll focus on omega-3 fatty acids, inflammation, blood sugar regulation, and the impact of certain foods on clear thinking.

Omega-3 Fatty Acids: Essential for Brain Health

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for maintaining brain health. They are primarily found in nuts, seeds, and some fish like salmon, mackerel, and sardines. Omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are vital for brain function and development.

Benefits of Omega-3 Fatty Acids

1. Supporting Cognitive Function: Omega-3s are integral to maintaining the structure and function of brain cell membranes. They play a critical role in cognitive processes, including memory, learning, and problem-solving.
2. Reducing Inflammation: Omega-3 fatty acids have anti-inflammatory properties that help reduce brain inflammation linked to cognitive decline and neurodegenerative diseases like Alzheimer’s.
3. Enhancing Neuroplasticity: Omega-3s support neuroplasticity, the brain’s ability to reorganize and form new connections, essential for learning and memory retention.

Balancing Omega-3 and Omega-6 Fatty Acids

While omega-3s are beneficial for brain health, an excessive intake of omega-6 fatty acids, found in many processed foods and vegetable oils, can lead to inflammation. The typical Western diet is often high in omega-6s and low in omega-3s. This creates an imbalance that can contribute to cognitive decline and inflammation-related diseases.

A study published in Frontiers in Aging Neuroscience highlights the importance of balancing omega-3 and omega-6 fatty acids for brain health.  Suggestions are that a diet rich in omega-3s can support cognitive function and reduce the risk of dementia.

Also note that there is a need for caution regarding where you get your Omega-3. Most sources of fish, (even those from wild sources in Alaska and Noway) are contaminated with mercury.*

Blood Sugar Regulation and Cognitive Health

Maintaining stable blood sugar levels is essential for brain health. The brain relies on a steady supply of glucose for energy. Fluctuations in blood sugar can negatively impact cognitive function, mood, and memory.

Impact of High Blood Sugar on the Brain

1. Cognitive Decline: Chronic high blood sugar levels, often associated with diabetes, can damage blood vessels in the brain. This can lead to cognitive decline and an increased risk of dementia.
2. Inflammation and Oxidative Stress: Elevated blood sugar can cause inflammation and oxidative stress. That can damage brain cells and contribute to neurodegenerative diseases.
3. Insulin Resistance: Insulin resistance, a hallmark of type 2 diabetes, has been linked to cognitive impairment and an increased risk of Alzheimer’s disease.

Dietary Strategies for Blood Sugar Control

1. Choose Low-Glycemic Foods: Foods with a low glycemic index, such as whole grains, legumes, and non-starchy vegetables, release glucose slowly into the bloodstream. this helps maintain stable blood sugar levels.
2. Eat less fat: Too much saturated fat in our diets results in fat clogging up the metabolism in our cells as well as clogging our arteries. Studies dating back to the 1930’s show that low-fat high-fiber diets can reverse insulin resistance in just days. 
3. Avoid junk & baked goods: Those french fries and that bun promote insulin resistance as much as cake and ice cream in the big picture. 

A study in the Journal of Alzheimer’s Disease emphasizes the importance of blood sugar regulation for cognitive health. It suggests that dietary interventions targeting blood sugar control may reduce the risk of neurodegenerative diseases.

Inflammation, Dementia, and the Role of Nutrition

Inflammation is a natural response to injury or infection. However, chronic inflammation can harm the brain and is associated with cognitive decline and dementia. Diet plays a significant role in modulating inflammation. Some foods promote inflammation in the brain; while others reduce it.

Foods That Reduce Inflammation

1. Fruits and Vegetables: Rich in antioxidants and phytonutrients, fruits and vegetables help combat oxidative stress and reduce inflammation in the brain.
2. Healthy Fats: Foods rich in omega-3 fatty acids, such as fish, nuts, and seeds, have anti-inflammatory properties that protect brain health.
3. Whole Grains: Whole grains contain fiber and antioxidants that support brain health and reduce inflammation.
4. Spices and Herbs: Turmeric, ginger, and garlic have anti-inflammatory compounds that support brain health and cognitive function.

The Impact of Inflammatory Foods

1. Processed Foods: High in unhealthy fats and sugars, processed foods promote inflammation and negatively impact brain health.
2. Excessive Omega-6 Fatty Acids: An imbalance of omega-6 to omega-3 fatty acids can lead to inflammation, emphasizing the need to consume omega-6-rich foods in moderation.
3. Refined Carbohydrates: Foods like white bread, pastries, and sugary snacks can cause blood sugar spikes and contribute to inflammation.
4. Cholesterol & Saturated Fats: Cholesterol clogging the arteries of the brain plays a key role in the formation of amyloid plaques in the brain. Limiting your intake of animal products, including dairy and eggs is a prudent choice.

A study published in The Lancet Neurology highlights the connection between inflammation and cognitive decline. It emphasizes the importance of an anti-inflammatory diet for maintaining brain health and reducing the risk of dementia.

Tau Tangles, Beta-Amyloid Plaques, and Diet

Tau tangles and beta-amyloid plaques are hallmark features of Alzheimer’s disease. Their accumulation in the brain is associated with cognitive decline. The exact relationship between these proteins and diet is still being studied. Hpwever, emerging evidence suggests that nutrition plays a role in modulating their effects.

The Role of Diet in Tau and Beta-Amyloid Accumulation

1. Plant-Strong Diet:  A diet rich in fruits, vegetables, whole grains, beans, nuts and seeds has been linked to a reduced risk of Alzheimer’s disease and may help prevent the accumulation of tau tangles and beta-amyloid plaques. Some meat; mainly fish (and lesser amounts of beef and chicken) can be added to the diet.
2. Antioxidant-Rich Foods: Foods high in antioxidants, such as berries, dark chocolate, and green tea, may protect against oxidative stress and reduce the accumulation of harmful proteins in the brain.
3. Polyphenols: Compounds found in foods like grapes, red wine, and olive oil have been shown to have neuroprotective effects and may help reduce tau and beta-amyloid levels.
4. Caloric Restriction: Some research suggests that caloric restriction and intermittent fasting may support brain health and reduce the risk of neurodegenerative diseases by enhancing autophagy, a process that clears damaged proteins from the brain.

A review in Frontiers in Aging Neuroscience explores the relationship between diet and Alzheimer’s disease, highlighting the potential role of nutrition in preventing tau tangles and beta-amyloid accumulation.

Dietary Recommendations for Optimal Brain Health

To support cognitive function and protect against neurodegenerative diseases, consider incorporating the following dietary strategies into your daily routine:

1. Focus on Omega-3s: Include sources of omega-3 fatty acids, such as fish, flaxseeds, and walnuts, to support brain health and reduce inflammation.
2. Balance Omega-3 and Omega-6: Aim for a balanced intake of omega-3 and omega-6 fatty acids to prevent inflammation and promote cognitive well-being.
3. Maintain Stable Blood Sugar Levels: Choose low-glycemic foods, increase fiber intake, and limit added sugars to support blood sugar regulation and cognitive health.
4. Adopt an Anti-Inflammatory Diet: Emphasize fruits, vegetables, whole grains, healthy fats, and spices to reduce inflammation and protect brain health.
5. Incorporate Antioxidant-Rich Foods: Include foods high in antioxidants, such as berries, dark chocolate, and green tea, to combat oxidative stress and support cognitive function.

Nutrition plays a vital role in maintaining brain health and preventing cognitive decline. By understanding the impact of omega-3 fatty acids, blood sugar regulation, inflammation, and dietary choices on cognitive well-being, we can make informed decisions to support our brains throughout life. Embracing a nutrient-rich, balanced diet can help protect against neurodegenerative diseases and promote a vibrant, healthy brain.

*For a vegan source of algae-derived Omega-3 click here:

The post Nutrition and Brain Health appeared first on Dr Leslie K. Empowered Wellness.

Animal products have long been touted as essential sources of protein, vitamins, and minerals. However, the consumption of animal-based foods also comes with significant health risks. Today, we’ll explore five hazardous substances found in animal-based products—saturated fat, Advanced Glycation End Products (AGEs), Insulin-like Growth Factor 1 (IGF-1), mammalian Target of Rapamycin (mTOR), and endotoxins—and the impact they can have on your health.

1. Saturated Fat

Saturated fat is commonly found in animal products such as meat, butter, cheese, and dairy. Our bodies need fat for energy and cell function, but excess saturated fat is associated with several health risks:

• Heart Disease: High intake of saturated fat can raise LDL (bad) cholesterol levels, leading to the buildup of plaque in the arteries. This increases the risk of heart disease and stroke.
  It’s now generally accepted that the process that results in heart disease begins in our teens in the Western world due to the predominance of animal products.
• Obesity: Diets high in saturated fat are often calorie-dense and can contribute to weight gain and obesity.
• Type 2 Diabetes: Excessive saturated fat intake has been linked to insulin resistance, a precursor to type 2 diabetes.

2. Advanced Glycation End Products (AGEs)

Advanced Glycation End Products (AGEs) are harmful compounds formed when proteins or fats combine with sugars during cooking, particularly at high temperatures. AGEs are prevalent in many animal-based foods, especially grilled, fried, or roasted meats. (There are AGEs present in some plant-based products as well but the amounts are orders of magnitude smaller) The health risks associated with AGEs include:

• Chronic Inflammation: AGEs contribute to inflammation, a key factor in developing chronic diseases like heart disease, diabetes, and cancer.
• Oxidative Stress: AGEs promote oxidative stress, damaging cells and tissues, accelerating aging, and contributing to degenerative diseases.
• Increased Cancer Risk: High levels of AGEs have been linked to an increased risk of breast, prostate, and colon cancer.

3. Insulin-like Growth Factor 1 (IGF-1)

Insulin-like Growth Factor 1 (IGF-1) is a hormone that plays a crucial role in growth and development. While IGF-1 is essential in early life, elevated levels in adulthood—often associated with high consumption of animal proteins, particularly dairy—can have harmful effects:

• Cancer Promotion: IGF-1 has been shown to promote the growth and proliferation of cells, increasing the risk of cancers like breast, prostate, and colorectal cancer.
• Accelerated Aging: High levels of IGF-1 are associated with accelerated aging and the development of age-related diseases.
• Diabetes: Elevated IGF-1 levels can lead to insulin resistance, contributing to the development of type 2 diabetes.

4. Mammalian Target of Rapamycin (mTOR)

mTOR is a protein that regulates cell growth, proliferation, and survival. While mTOR is essential for normal cellular functions, chronic activation of mTOR—often triggered by high consumption of animal proteins—can lead to several health issues:

• Cancer: Overactivation of mTOR has been linked to the development and progression of various cancers, including breast, prostate, and colon cancers.
• Aging: mTOR is closely linked to the aging process. Chronic activation of mTOR accelerates aging and contributes to the development of age-related diseases. When mTOR is overactive, autophagy (cellular clean-up) is suppressed, leading to the accumulation of cellular damage. This accelerates aging. Chronic mTOR activation is associated with accelerated aging and age-related diseases.
• Metabolic Disorders: mTOR plays a crucial role in regulating metabolism, particularly in response to nutrient availability. Chronic overactivation of mTOR, often due to diets high in animal proteins and refined sugars, can lead to various metabolic disorders, including type 2 diabetes, obesity, and fatty liver disease.
• Cardiovascular Disease Excessive mTOR activity is also linked to the development of cardiovascular diseases. mTOR influences the proliferation of cells in the vascular system, including smooth muscle cells and endothelial cells. Overactivation of mTOR can lead to atherosclerosis and hypertension.
• Interference with Autophagy Autophagy is a process that helps cells remove damaged components, recycle nutrients, and maintain cellular health. mTOR negatively regulates autophagy. When mTOR is overactive, autophagy is suppressed, leading to the accumulation of cellular debris and damaged proteins. Interference with autophagy is associated with several diseases, including neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.

5. Endotoxins

Endotoxins are toxins found in the outer membrane of certain bacteria. These organisms contaminate animal products, particularly meat and dairy. The toxins can trigger harmful inflammatory responses when consumed:

• Chronic Inflammation: Endotoxins can cause systemic inflammation. This is a risk factor for chronic diseases like heart disease, diabetes, and autoimmune disorders.
• Endotoxemia: High levels of endotoxins in the bloodstream can lead to endotoxemia, a condition associated with an increased risk of heart disease, insulin resistance, and obesity.
• Immune System Activation: Endotoxins can trigger an overactive immune response, potentially leading to autoimmune diseases and other inflammatory conditions.

Rethinking Animal Products in Your Diet

While animal products can be sources of essential nutrients, harmful substances like saturated fat, AGEs, IGF-1, mTOR, and endotoxins raise concerns about their role in a healthy diet. Reduce or eliminate animal products and focus on a plant-based diet to mitigate these risks and promote better overall health.

You can make informed food choices and prioritize plant-based options. This will reduce the likelihood of developing chronic diseases.

This is the 3rd article in this nutrition series. Click here for the previous article.

The post Food Choices: Animal Products for Superior Nutrition? appeared first on Dr Leslie K. Empowered Wellness.

What Are Blue Zones?

Blue Zones are regions identified by researchers where people live significantly longer and healthier lives compared to the global average. The five well-documented Blue Zones are:

1. Okinawa, Japan
2. Sardinia, Italy
3. Nicoya Peninsula, Costa Rica
4. Ikaria, Greece
5. Loma Linda, California, USA

These regions are home to some of the world’s longest-living individuals, and their dietary habits play a crucial role in their health and longevity.

Common Dietary Practices in Blue Zones

Despite geographical and cultural differences, the diets in Blue Zones share several key characteristics that contribute to their residents’ remarkable health and longevity:

1. Plant-Based Focus

Blue Zone diets are predominantly plant-based. The majority of their calories come from vegetables, fruits, whole grains, and legumes. This emphasis on plant-based foods provides essential nutrients, fiber, and antioxidants that support overall health and reduce the risk of chronic diseases.

2. Minimal Animal Protein

While not strictly vegan, Blue Zone diets include very little animal protein. Typically, animal products make up less than 10% of their diet. When animal protein is consumed, it often comes from fish or lean meats and is eaten in small portions.

3. Legumes as a Staple

Legumes, such as beans, lentils, and chickpeas, are a dietary staple in all Blue Zones. They are an excellent source of plant-based protein, fiber, and essential nutrients like iron and folate.

4. Whole Grains and Nuts

Whole grains, such as brown rice, oats, and whole wheat, are regularly consumed. Nuts and seeds also play a significant role, providing healthy fats, protein, and a variety of vitamins and minerals.

5. Fresh and Locally Sourced Foods

Blue Zone residents tend to eat fresh, locally sourced, and seasonal foods. This practice ensures the highest nutritional value and reduces the intake of processed and packaged foods, which are often high in unhealthy fats, sugars, and sodium.

Specific Blue Zone Diets

Let’s take a closer look at the dietary practices in a few specific Blue Zones:

Okinawa, Japan

• Diet Composition: Rich in sweet potatoes, soy-based foods (like tofu and miso), green leafy vegetables, and a variety of other vegetables and fruits.
• Animal Protein: Minimal, often from fish and occasionally pork, typically in small quantities. Little or no dairy products are consumed.
• Unique Practices: Okinawans follow the principle of “Hara Hachi Bu,” which means eating until you are 80% full, promoting calorie restriction and avoiding overeating. This practice typically results in Okinawans eating about 600 Calories less per day than those in other cultures.
  

Sardinia, Italy

• Diet Composition: Focus on whole grains (like barley), beans, vegetables, fruits, and olive oil.
• Animal Protein: Mostly from sheep’s milk products (like pecorino cheese) and occasional meat (in far smaller quantities than traditional Italian or American food.)
• Unique Practices: Regular consumption of wine, particularly red wine rich in antioxidants, and a tradition of eating sourdough bread.

Note that there’s been much written lately on whether or not wine and oil are really healthy or if the diet is so healthy otherwise that it compensates. This is an idea I may tackle in a later article; something I address more thoroughly in my programs.

Nicoya Peninsula, Costa Rica

• Diet Composition: Rich in beans, corn, squash, and tropical fruits.
• Animal Protein: Small amounts, usually from fish and lean meats.
• Unique Practices: High intake of calcium-rich foods and water with a high mineral content, contributing to bone health and longevity.

The Health Benefits of Blue Zone Diets

The dietary habits of Blue Zone populations contribute to numerous health benefits, including:

• Reduced Risk of Chronic Diseases: The plant-based, nutrient-rich diets lower the risk of heart disease, diabetes, and certain cancers.
• Enhanced Longevity: Balanced, low-calorie diets with minimal animal protein are associated with longer lifespans.
• Better Mental Health: Nutrient-dense foods support brain health and reduce the risk of cognitive decline and dementia.

Personally, over the past 10+ years, I’ve incorporated Hara Hachi Bu into my diet and lifestyle. It’s allowed me to maintain my weight more easily in my 60s than it was in my 30s or 40s. I’ve found I get up from the table feeling satisfied but never overly full. I’ve also discovered great strength in consciously not going back for more food when my mind says ‘yes’ but my body says ‘no.’

Incorporating Blue Zone dietary practices into your own life can lead to better health and longevity. Remember you can start by merely substituting beans or other plant protein sources just one meal a week. Focus on minimizing animal protein and prioritizing whole, fresh, locally sourced foods. By doing so, you can enjoy the benefits of a healthier and more vibrant life.

In closing today, it’s worth mentioning that diet is only a part of why Blue Zone cultures are the world’s longest-living people. Their lifestyle also involves active living, family and community ties, and much more, including their appreciation of their elderly citizens and their contribution to society. But it is also worth noting that recent evidence has noted that many of these cultures are losing their edge on longevity as the younger generations adopt a more Westernized diet.

Check out some recipes on my recipe page for ideas.

Current Blog Series

This article is the second in a series of five blog posts exploring dietary choices and their impact on health. Each post can stand alone but will build upon the previous discussions:

1. I’m NOT a Vegan: What Does That Mean?
2. Exploring Blue Zones: Diet Secrets of the Longest-Living People
3. The Truth About Animal Products: Nutrition vs. Health Risks
4. Advanced Glycation End Products (AGEs): What You Need to Know
5. Building a Balanced Diet: Practical Tips for Everyday Eating

Stay tuned for the next installment, where we’ll delve deeper into the dietary secrets of the Blue Zones and learn how to incorporate their practices into our lives.

The post Exploring Blue Zones: Diet Secrets of the Longest-Living People appeared first on Dr Leslie K. Empowered Wellness.

What was I going to blog on today? Oh Yeah. . . brain fog, memory loss & cognitive decline!
-Yes, that WAS intentional. As if you didn’t know
.
We all want to actively GROW our brain power, not just preserve it. And this series of articles will address that as well as the unfortunate other side: brain fog, cognitive decline and memory loss that may be the first signs of developing dementia.

To ensure we’re using the same terminology: Dementia is a generalized term for loss of cognitive functions: thinking, remembering, and reasoning. Alzheimer’s disease is the most common, most well-known, and most feared type of dementia.

The brain shrinkage that precedes a dementia diagnosis can begin many years earlier. This is one reason why prevention and early diagnosis are key. We’ll discuss both.

While there’s no cure for dementia, numerous studies suggest that early intervention and lifestyle changes can significantly reduce the risk of developing cognitive decline. In this blog series, we’ll explore various strategies to maintain brain health, starting with an overview of prevention techniques.

Neuroplasticity

“Neuroplasticity” is the brain’s remarkable ability to reorganize itself by forming new neural connections throughout life. This adaptability is crucial for learning, memory, and recovery from brain injuries. Originally recognized in the adult brain in the 1960s, it wasn’t commonly understood by the general public until the 1990s.

As we age, promoting neuroplasticity becomes vital in preserving cognitive function and preventing mental decline.

Various studies highlight how activities that challenge the brain, like learning a new skill or engaging in complex tasks, can enhance neuroplasticity and cognitive resilience. These activities become more and more vital to our well-being as we age.

Brain-Derived Neurotrophic Factor (BDNF) and the Role of Exercise

Brain-Derived Neurotrophic Factor (BDNF) is a protein crucial for brain health. It supports the survival and growth of neurons and is essential for learning, memory, and cognitive resilience. High levels of BDNF are associated with improved cognitive function and protection against neurodegenerative diseases.

Exercise is one of the most effective ways to increase BDNF levels in the brain. Both aerobic exercises, like running or swimming, and resistance training can boost BDNF, supporting brain health and enhancing neuroplasticity. A meta-analysis published in Neuroscience documents numerous articles showing regular exercise led to significant increases in BDNF levels. The increase improves cognitive performance and protects against age-related decline.

Incorporating regular exercise into your routine is a powerful way to support overall brain health. The best evidence says we should all aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Add strength training exercises twice a week for the best results.

Good Nutrition

What we eat significantly impacts our brain health. A balanced diet rich in antioxidants, healthy fats, vitamins, and minerals provides the brain with the necessary resources to function optimally. Foods like leafy greens, berries, nuts, soy, and fatty fish support cognitive health.

Research published in Proceedings of the Nutrition Society emphasizes the link between nutrition and brain function, highlighting the importance of a diet that supports brain health throughout life.

Appropriate Amounts of Sleep

Sleep plays a critical role in memory consolidation and brain detoxification. During sleep, the brain processes information from the day and clears out harmful waste products. Lack of sleep can impair cognitive function and increase the risk of neurodegenerative diseases.

The Journal of Clinical Sleep Medicine outlines how sleep quality and duration are crucial for maintaining cognitive performance and preventing decline.

Brain Exercises

Just like our bodies, our brains need regular exercise to stay fit. Engaging in mentally stimulating activities, such as puzzles, reading, or learning a new language, can strengthen cognitive abilities and promote neuroplasticity.

Studies suggest that consistent brain exercises can enhance cognitive reserve and delay the onset of dementia-related symptoms.

Preventing cognitive decline and memory loss is a multifaceted approach that involves nurturing the brain through neuroplasticity, proper nutrition, adequate sleep, regular mental challenges, and physical exercise. By incorporating these habits into our daily lives, we can empower ourselves to maintain cognitive health and reduce the risk of dementia.

I’ll go deeper into each of these aspects and how they can affect your future in the upcoming series.

The post Preventing Cognitive Decline and Memory Loss- An Overview  appeared first on Dr Leslie K. Empowered Wellness.

In today’s world, dietary labels like “vegan,” “vegetarian,” and “pescatarian” are increasingly common. There’s also “keto,” “paleo,” and more. However, rather than focusing on what we exclude from our diets, let’s look at what we are eating; not what we’re eliminating. Can we explore the idea that the totality of what we eat regularly matters more for our health and longevity; not just the things we’ve eliminated? 

Beyond Dietary Labels

The label “vegan” denotes abstaining from all animal products, but it doesn’t inherently imply a healthy diet. Consider this: What if I had Fruit Loops for breakfast, a double order of MacDonald’s French Fries and a Coke for lunch, and pizza with vegan cheese for dinner? That’s totally ‘vegan’ and even if I added a salad to that lunch, it’d still represent a pretty unhealthy day, I think you’d agree. 

Do you remember the 80’s Wendy’s commercial that admonished “Where’s the beef?” As I was writing this, I thought, “Where’s the vegetable?” Yes, technically, the potato and pizza sauce are made of vegetables (as would be the added salad), but you get the point.

The Importance of Overall Diet

Health is not determined solely by what we avoid, but by the quality and, more importantly, the variety of the foods we consume daily. This concept is evident in the dietary habits of the healthiest and longest-living populations, such as those in the Blue Zones.

Lessons from Blue Zone Diets

Blue Zones are regions where people live significantly longer and healthier lives. If you’ve been around my work much, you know I write and speak about them regularly. The Okinawans, Sardinians in Italy, and other Blue Zone populations share common dietary practices that contribute to their longevity. Notably, these diets are not strictly vegan. Instead, they emphasize:

• Plant-Based Foods: A significant portion of their diet comes from vegetables, fruits, legumes, and whole grains.
• Minimal Animal Protein: Animal products typically make up less than 10% of their diet.
• Nutrient-Dense Foods: They consume foods rich in vitamins, minerals, and antioxidants. Hint: vegetables that have a variety of colors.

The Role of Animal Products

While animal protein is limited in Blue Zone diets, it’s not entirely absent. What matters is the proportion and the type of animal products consumed. The Okinawans, for example, might make a dish using 10-12 ounces of fish or seafood in a meal that would feed 6-8 people. That would be rounded out with squash or sweet potatoes, greens, and more. 

Conversely, certain animal products like dairy, eggs, and chicken can be particularly unhealthy due to the presence of Advanced Glycation End products (AGEs). AGEs are compounds formed when proteins or fats combine with sugar in the bloodstream. They can contribute to chronic diseases, inflammation, and aging.
And, of course, there are many additional unhealthy things in animal food too. (more on that another time)

Understanding Advanced Glycation End Products (AGEs)

AGEs are harmful compounds that form when food is cooked at high temperatures, such as grilling or frying. Dairy, eggs, and chicken are particularly high in AGEs, which can lead to oxidative stress and inflammation in the body. Over time, this can increase the risk of chronic diseases like diabetes, cardiovascular disease, and even cancer.

The key takeaway is that the overall quality and diversity of your diet are more important than adhering to specific dietary labels. By focusing on nutrient-dense, plant-based foods and minimizing the intake of animal products high in AGEs, we can achieve better health outcomes.

Upcoming Blog Series

This article is the first in a series of five blog posts exploring dietary choices and their impact on health. Each post can stand alone but will build upon the previous discussions:

1. I’m NOT a Vegan: What Does That Mean?
2. Exploring Blue Zones: Diet Secrets of the Longest-Living People
3. The Truth About Animal Products: Nutrition vs. Health Risks
4. Advanced Glycation End Products (AGEs): What You Need to Know
5. Building a Balanced Diet: Practical Tips for Everyday Eating

Stay tuned for the next installment, where we’ll delve deeper into the dietary secrets of the Blue Zones and learn how to incorporate their practices into our lives.

The post “I’m NOT a Vegan!”  What Does That Mean About My Diet? appeared first on Dr Leslie K. Empowered Wellness.

24 Longevity Products for 2024

Longevity as I define it is simply the ability to be able to continue to do the things you love at any age. Personally, I plan to live healthfully to 104 and have spent much of my life studying how.
We have few role models for healthy longevity in this country. So over the remainder of the year, I’ll be presenting my 24 for 24. These are my 24 favorite products to increase the likelihood that you can get there healthfully.

I’ll also tie in stories of how these things have made a difference to clients and myself.

Today I’ll start with Juice Plus+ 

The best evidence says that we should eat a large variety of fresh fruits & veggies daily. Actually, at least 8 servings! Few of us, myself included, do this daily.

What if there was a low-cost convenient answer? 

We know vitamins aren’t the answer. They contain only a small fraction of the necessary nutrients needed for good health. 

Juice Plus+ was founded by Dr. Huberto Santillo. He started drying fresh fruits & veggies, turning them into powders to put into his father’s feeding tube back in the 1990’s. Eventually, as his dad improved, connections ensued, and Juice Plus+ was born. 

Over the intervening 30 years, over 40 studies have been conducted on people (many double-blinded) and published throughout the world in peer-reviewed medical journals that show the positive effects of Juice Plus+. Studies show it is highly bio-available and positively impacts numerous biomarkers associated with decreased inflammation, increased cardiovascular health, better immune health, and more. It offers anti-oxidant protection and protects DNA from damage. It positively impacts skin health, lung health, gum health, metabolic health, athletic performance, and cognitive function. 

Juice Plus fruit, vegetable & berry blends are available in capsules and chewables for just a couple of dollars daily. They contain over 30 different fruits, vegetables, and berries. Ripe, fresh-picked products are dried using a low-temperature proprietary method. It maintains significant amounts of the inherent nutritional value of the whole produce. 

Because I believe that we can never get too much good nutrition into our systems, I take Juice Plus+ daily in addition to everything else I do for my health & longevity.

Thinking back to when I first started using this product over 10 years ago, I have more energy now than I did then. My stamina is better. My eyesight and my gum health have also measurably improved as noted by my optometrist and dentist.

The many clinical health professionals associated with Juice Plus+, myself included, consider the fruit, vegetable & berry blends to be essential. These 3 are what I personally take daily.

Now through March 1st, Juice Plus+ is also offering 10 free sachets each of their “Complete” vanilla & chocolate protein powders with each new order of Juice Plus Essentials capsules. (a $60 value)

In addition, Juice Plus also has a family Healthy Starts program and a referral that can help you & your family get free or discounted products. (You can check with me about details.)

To get started and get your free additional product, contact me.  

The post Simple Steps to Lifetime Mobility & Clear Thinking appeared first on Dr Leslie K. Empowered Wellness.

Someone sees me doing something they perceive as ‘difficult’ regarding diet or exercise. They say something like, “I just don’t have the willpower to do that.”

Heres’ the truth. . .

I too, have little willpower.

Don’t set a chocolate dessert in my frig (or in front of my face) and expect me to NOT eat it! 

It will call to me all day & night! Even IF it is made with things I don’t ‘normally’ eat.

Don’t put salty foods in my face, especially when I’m being very active; the salty flavor calls to me too.

Don’t invite me to lunch at a good seafood restaurant unless I haven’t had seafood in a month. (My self-imposed limit because of contamination issues.)

Indeed, don’t ask me to find my riding gear at 7AM to get on my bike; especially if the sun isn’t shining!

But discipline & willpower are NOT the same thing.

Here’s how I parse the difference: Discipline makes willpower less necessary.

Here’s what I mean:

Discipline is an instant momentary decision that allows for simplicity in your life. It creates commitment & works by using your standards to create systems & goals. That creates routines and ultimately habits. 

Discipline allows you to accomplish more of your intentions and makes willpower unnecessary or less of an issue. . .MOST times. 

Daily Discipline gets you out of bed in the morning to work for someone ELSE so you can have a roof over your head & food in your kids’ stomachs.

Discipline and having long-term vision are also why you start that side gig, put your money in a 401k or buy insurance. We all know it COULD be easier in the immediacy of it all to NOT take those actions. When we CHOOSE discipline, life is easier. We all know that.

So, let’s bring it to personal care & self-care:

Discipline, in the moment, is what gets me out of bed when the alarm goes off & put on the clothes next to the bed. Then I get on my bike without really thinking about it.  The bed is far less likely to call me back. If I don’t have the clothes by the bedside, that’s just ONE additional thing that is required that will make it easier to stay in bed! When I’ve stopped my routine, for whatever reason, taking action before bed gets me back out there!

Similarly, discipline in the moment, when I’m shopping  (shopping when I’m NOT hungry helps) allows me to bypass the cookies, chips, and frozen desserts (even the non-dairy ones MOST of the time). This means those things aren’t in my frig or my cabinets and makes it far easier for me to not eat them. They don’t “call to me” in the middle of the night like the ice cream used to ‘back in the day.’

That also brings up a point. If you have a family that doesn’t conform to how you choose to eat or care for yourself, here’s a suggested adjustment:

Are they willing to CHOOSE to go without those favored foods for a few weeks to help their mom, dad or spouse who is trying to better themselves? If not, perhaps they need to buy that stuff themselves, not depend on you to do it. (Alternatively, if they are still young, it’s easier for you to make that choice for the family’s health.)

Here’s what I found, personally, when I started making these changes: After about 4-6 weeks, my desire for some but not all of those foods started to diminish.

Clients, like Lorna (who has given me permission to use her name & quote) have said things like “I don’t want to eat the things that aren’t good for me anymore.”

But recognize, likely your personal favorites will always be more difficult to say ‘no’ to.

For me, during that transition, I was able to say “no” to potato chips but not tortilla chips, or cheap cheddar cheese but not Havarti or Brie. Vanilla ice cream could go in the back of the freezer & I’d be fine; but not some rich Ben & Jerry’s or Haagen Dazs flavor. 

So, there was an initial period when I wouldn’t buy the stuff. If my family chose to buy it, hopefully, I didn’t see it. Then for a long period of time, when I shopped, if I bought dairy or chips for the family, I bought the things that weren’t my #1 items. It helped me move that line between discipline and willpower. 

And there’s magic in the way your body functions. You crave the things you’re used to eating. So as you stop eating them, your taste buds change and adapt. You stop wanting that stuff.

Now, I can attend a party with good Brie or Havarti and have little problem staying away from it as long as I’m not drinking. 

That discipline has become a habit and my physiology has changed because of it. That can happen to you as well.

Imagine the freedom of a life where your tastebuds rule your world just a little less. As a former cheese and ice cream-aholic. I can tell you: it’s very liberating.

So when it comes to discipline & willpower in self-care, examine it from the conversation of “how can I put SYSTEMS in place? How can I make it easier for me to do the things I know would be best for my future well-being? And how can make it harder to do those things that aren’t good for me?

What is one thing that you’re willing to put in place after reading this? Email me. I’d love to hear.

The post Successfully Evolve Your Self-Care: Discipline vs. Willpower appeared first on Dr Leslie K. Empowered Wellness.

I’m wondering, how are you doing?

I mean how are you REALLY doing?

Are you taking the steps that mean your health will be better next year than it is today?

Unfortunately, in this country, people often wait till a crisis happens to change. 

Crises that are often indicated ahead of time by our diet, our lifestyle and the medications we take if we are honest enough to look at it.

So, today I want to talk about someone who decided NOT to wait for a crisis.

Lorna W. is a client that’s unlike most for many reasons.

She had polio as a young child and it left her partially paralyzed. She walks with crutches. This means she can’t exercise very much, making it that much harder to maintain her weight. (And, at the same time, she is starting to exercise a little more. That’s what true commitment will do.)

So, additional weight for her is not about looks. It’s about mobility and longevity.

Together, we tweaked Lorna’s diet enough that she lost the few pounds she wanted to.

But it was more than that.

Lorna’s new plan brought about a change she had never seen before. You see, Lorna always had a sweet tooth. To make matters worse, her husband would often bring home tasty temptations she knew she was better off without.  Previously, she would eat them.

And Lorna had another issue too. . .Her husband does a lot of the cooking. And he is a traditional American eater who cooks what he likes.

When she took on this new commitment, it was about weight and mobility at first. Then we dug deeper and discerned it was more than that. It was about being well and relatively pain-free. It was about the self-assurance that the changes she was making now would keep her in sound body & mind; able to do the things she wants for the foreseeable future. At her age, that means a lot.

This newfound commitment to wellness gave her the edge she needed to start saying “no” to all the things that were not investing in her wellness.

The sweets. . .”No thanks.”

The meat on the plate. “I’ll take ⅓ to ½ of that. And none of the creamy sauce.
No, I don’t want the white bread.
No butter on my baked potato, Thank You. But a little salsa would be good.”

She started adding simply prepared veggies, salads, and healthy starches like beans and squash.

Then, several weeks into our working together she said this during one of our sessions: 

“. . . I feel empowered to make (food) choices that serve me. I really don’t want to eat the things that aren’t good for me (anymore).”

Then, moving forward through the holiday season she posted on my Vibrant Health Over 40 Facebook Page: (click the link to join the free group)

“I’m excited. I happily got through the holidays. I made lots of good and better choices and didn’t feel like I was missing out.
This is BIG for me. I’ve always struggled with sugar.
Holiday goodies just made it worse.

This year was different. I’ve been using the whole food, plant-based approach to wellness with Dr. Leslie’s guidance for 4 months and found I wasn’t even interested in most of goodies and when I was, I ate VERY moderately.”

So, all this is to say that change doesn’t necessarily need to be radical . . . IF. . .

If you do it before the crisis hits.

If it’s time for you to make that commitment, maybe I can help.

I have a few openings in my schedule for no-cost consultations to help you discern your goals & how to move forward.

The post Waiting for a Crisis Before You Change? appeared first on Dr Leslie K. Empowered Wellness.

That’s a full dress size!

But worse are the health effects: the cholesterol gunking up your arteries and more.

But I’m going to skip all the grim reaper crap (the details about what it’s doing to your body) cuz you already know it. And get to the stuff you’ll get value from.

A simple approach to holiday health AND FUN!

Allow yourself to splurge.

Going into the holidays with the expectation that you can be an angel or saint isn’t just insanity; it’s self-defeatist.
The trick is to be AWARE & to plan. . .  Not to be perfect.

Practice Calorie and fat awareness:

Baking for the holidays? Substitute ground flax or chia seeds & water for eggs (1 Tbsp seeds to 3 Tbsp water, allow to sit for 15 min.)
Reduce or eliminate added oils: at 300 calories/ounce, they pack on the pounds AND are a significant contributor to inflammation. (Substitute applesauce or pureed fruit for at least ½ the oil in baking.)  Saute using concentrated broth instead of oil. (Alternatively, put 2 or 3 drops of oil in the pan & spread it with a paper towel.)

Use more whole food-based recipes.

Don’t over-stuff yourself!. . . That piece of pie, cut it in half. The whipped cream; leave it off or just use a dab.

Here’s a simple (5-minute) sweet potato recipe made with fresh sweet potatoes and sweetened with fruit. (https://www.drlesliek.com/recipes/healthy-sweet-potatoes-for-your-holiday-dinner/)
Whole food stays in your stomach longer & is absorbed more slowly. It will keep you satiated for longer, affect your blood sugar levels less, and be far less likely to add that extra roll to your tummy!

Drink a glass of water before the meal begins. Wait a ½ hour before dessert.
And, on Yeah, get out for that afternoon walk.

The post The Holidays, Your Health and Not-So-Common Sense appeared first on Dr Leslie K. Empowered Wellness.

Well, today, I’m giving you the 5 essential steps to make your efforts count.

Have you gained weight or been diagnosed with a chronic disease like diabetes,  high blood pressure, an auto-immune disorder or cancer?

Have you tried to make changes on your own but you can’t seem to get the traction to stick with it? Have you thought, ”It’s age, my metabolism, hormones, or (lack of) willpower.”?

While that last statement is partially true, it‘s almost like the opposite side of the “rose colored glasses” syndrome.
It’s that pessimistic view like waiting for the other shoe to drop. When that’s where you are, you can’t clearly see to discern what to do next.

And you’re likely not doing what you know (if you’re being really honest) works consistently or monitoring your actions here and now.

Recently, my client, Suzy (not her real name) shared her breakthrough:

“It wasn’t until I figured out that it was about (what) wellness (really meant to me) that I recommitted to change.” She told me.

She is now eating more whole food consistently and has lost 7 lbs after not being able to lose any weight for many months.

With this in mind, here are the 5 steps that can help you begin your journey:

1. Discern your goal:

What is the end-game? It needs to be bigger than fitting into the size 6 jeans sitting in the closet.
It needs to be more meaningful than what you will look like at the reunion.

What is that thing that you enjoy doing that you want to STILL be able to do . . . at age 80?!

Now I know I’m talking to some people that are only half that age. I’m asking anyway!

Expand your horizons and think about it.
Stark reality flash: You don’t get to choose when or how you’ll leave this earth.

Far too many people spend the last 5-15 years of life in pain and disabled. That could mean your kids changing your diapers or feeding you! How embarrassing!

But if you keep fit, eat right and exercise your brain, you’ll likely evade disability.
If you don’t want to think about life at 80 (or even 90!) that’s all the more reason to do it.

2. Discern your bigger why:

This is tied into but may not be directly related to #1 above.
Do you want to be able to go places & do things with the grandkids or great grandkids you don’t have yet?
What is that thing that, if you could do it then, would make the difference to you? Is it really about leaving ‘a legacy’ (money) to the kids & grandkids?

Or is it more about doing something meaningful while you’re still here? Travel? A humanitarian project? Something meaningful you could do WITH the grandkids or other family members? What is it that would speak to you on the deepest level?

You may need help to dig deep to discern these things. The answers to these questions don’t come easy. Continue to ponder these questions and expand your mind. The answers will come as you engage and define the questions better. A coaching conversation can help you discern your deepest desires.

Now that these first 2 questions are at least out there. . . you can look at some of the physical things that can begin to shift things.
The 3 things I’m going to mention are only a very basic starting point.

They each require long-term effort with constant monitoring to discern what’s working and what’s not. Then tweaking  and re-tweaking  to perfect the changes and keep progress going in the right direction. Again, where coaching can come in in a meaningful way.

3. Begin eating more whole food:

Fruits, veggies, grains, legumes. Whole food is the one thing that seems to be the common factor in areas of the world where people continue to live vibrantly as they age.

Whole food feeds both OUR bodies and our gut microbiome that makes most of the chemicals and hormones we need to thrive. Find some recipes here

4. Begin eating less animal products and processed foods:

How much change you have to make or how little you can get away with depends on many factors:
your age, current health status, genetics and more.

Often, if you’ve been diagnosed with a chronic condition, this change requires that you be extremely strict with it until you give your body a good chance to work at healing the problem.

You may be able to be less strict at some point in the future.

But you may need to look at it like dialing in the numbers of combination lock; (requiring that you be very exacting and strict) at least for now. Constant upgrading & tweaking to dial that last number in takes some work.

5. Move more:

With over 600 muscles in your body, it is designed for movement.

There is evidence to suggest that our hunter-gatherer ancestors spent as much as 16-20 hours per day hunting and gathering. They may have used up to 5,000 calories per day in the process. Compare this to your current lifestyle and you’ll see pretty plainly why we are so overweight.

But like everything else in life: recognize WHERE you are, SET your goal, and MOVE FORWARD each & every day.

Note that due to injuries and other issues you may have to adopt modified fitness goals, but you likely can do more than you think you can. (Be sure to check with your healthcare provider before starting).

So here you have a basic prescription for beginning to put some changes in place.

Keep asking the questions and keep digging to get to the important stuff.

It’s especially difficult to do this digging on your own. Until you discern the correct answers for you, you’re likely to continue to struggle.

Need some assistance? Set up a time to talk.

The post Wellness: The 5 Essential Steps to Make Your Efforts Count appeared first on Dr Leslie K. Empowered Wellness.