WEBVTT

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Your Health First is on the air
and about to start right now. Initial

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Life Sequence now coming to you live
from Houston, Texas, home to the

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world's largest medical center. Bunch Phase
everything looking really grmon three two. This

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is your Health First, the most
beneficial health program on radio with doctor Joe

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Bellotti. During the next hour,
you'll learn about health, wellness and the

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provention of disease. Now here's your
host, doctor Joe Bellotti. Well look

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good Sunday, everybody, Doctor Joe
so Galotti. We're here every Sunday evening

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between seven and a pm doing one
thing, trying to raise your health IQ

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make you better consumers of healthcare.
And we do that by providing you with

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really thoughtful information things that you can
believe. We're not trying to sell you

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any hype. We're not trying to
sell you supplements, vitamins or anything else.

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We are just simply trying to get
you on track to think about your

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health, realizing that so much and
I do mean so much, like eighty

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five percent of all the chronic disease
that we see can be prevented, and

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so much of it is related to
lifestyle that decisions we make each and every

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day. Even this decision right here
to take an hour of your evening and

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take a listen, sit still,
think, absorb what we're saying so that

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you could get some direction on your
own health and wellness. My job and

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the job of your Health First team
is to keep you healthy, keep you

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out of the doctor's office except for
usual checkups that we all need, and

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to identify conditions that may lead to
chronic disease early. That is the key,

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early intervention, early diagnosis, early
therapy, and give you the tools

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to stay healthy. It is that
simple. It is a monumental task.

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But let me tell you we have
great success in educating the public now to

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participate. Our website doctor Joegalotti dot
com Doctor Joegalotti dot com. That is

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the one spot where you could find
out just about everything about us. All

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of our social media postings are there. Follow us along, like us,

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share our information that we share with
you, learn about my practice Liver Specialists

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of Texas. It is all right
there. There's the ability to send me

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a message. It's very easy,
it says contact us, and of course

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sona for our weekly newsletter that goes
out every Saturday morning across the country.

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Our podcasts, which are most for
the most part rebroadcasts of episodes that we've

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done over the years. There's blog
posts, articles that I've written, social

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media. It is all there,
Doctor Joegalotti dot com. Well, I

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hope you having a good Sunday evening. The weather this weekend it was It

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was probably far better yesterday on Saturday. Today it's been a little gloomy and

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damp and not the greatest day,
but good enough that you should have been

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able to get outside do a little
gardening, start your vegetable garden. I

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don't think there's going to be any
more freezes. I was out sort of

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prepping my garden for my tomatoes and
basil and peppers, and taking care of

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shrubs and making sure that whatever stress
they experienced over the winter, they'll be

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able to bloom healthfully, just like
all of us. So it's been a

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busy week. This past Thursday evening, we did a live webinar and a

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lot of you participated. Now if
you didn't tune in live. The great

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thing about all of these webinar software
platforms is that you can replay it,

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and so there is a replay on
YouTube. You can see the entire replay

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with myself and doctor Joe Rogers from
the Texas Horn Institute. By going to

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YouTube, there is a link on
face book and will be well tonight.

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I'll be making a fair amount of
references to the face Book post. And

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the address for Facebook is at doctor
Joe Galotti. At doctor Joe Galotti is

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the Facebook link. But again,
if you go to the website doctor Joeglotti

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dot com, the Facebook link is
there. And so the conversation we've been

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having for the past few weeks has
been this connection between cardiovascular disease, and

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for all that are listening, the
sad truth is that half of all of

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us are going to die or become
ill from a heart related problem, either

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heart attack, stroke, high blood
pressure, and or all of its complications

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which may be stroke, kidney failure, or congest of heart failure. And

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we have to look at this and
say, if there is a fifty to

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fifty roll of the dice that this
is going to happen to you, what

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can you do now to lower these
chances? Even if you go from fifty

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to fifty to a thirty percent chance, a twenty percent savings, who wouldn't

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want to do that? Or maybe
do something that will eliminate it completely who

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knows, and so with the cardiovascular
connection or with so much cardiovascular disease heart

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disease, there is this and I
would say unknown connection between cardiovascular disease and

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fatty liver. That is what I
take care of patients with fatty liver.

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Now we previous he had a radio
program with doctor Mason Neuridine and doctor Randeep

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Sunasia. That is a podcast that
is available. We did a radio program

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with a hepatologist like myself and a
cardiologist. A few weeks earlier, I

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did a talk at Texas Art Institute
on the connection between fatty liver and cardiovascular

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disease, and then a webinar of
this past Thursday was exactly the same thing,

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all of which has a slightly different
twist to it. So if you

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hear one episode, it's not necessarily
a carbon copy of the other. You're

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going to get new information. But
it is very important for all of us

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to think in terms of what conditions
do I have. Maybe you're sitting at

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home saying I have diabetes. Okay, so you got diabetes. Do you

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realize the potential complications of diabetes,
Well, that may be heart disease in

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the form of high blood pressure,
You're at risk for stroke, you're at

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risk for kidney failure, you're at
risk for nerve damage. So that is

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one part. You may be sitting
there and say I have high blood pressure.

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Well, high blood pressure puts you
also at risk for kidney disease,

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heart failure, more strain on the
heart, risk of stroke. All right,

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do I have a fatty liver?
Okay, well, fatty liver.

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We talk about this a lot.
You're at risk for cirrhosis, which is

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scoring of the liver, but little
and this is the part that we're trying

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to really bring out. You're at
risk for heart disease, you're at risk

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for diabetes, high cholesterol. So
it is not simply looking at each pill

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that you take, or each condition
that you have is a disease or condition

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on its own. You have to
look and say, having one disease or

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condition puts me at risk for something
else, and I need to pay attention

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and I need to learn about that. And that's really why we're here for

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you to be able to get up
to a higher altitude and look over the

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playing field and see how all of
these other conditions interact with one another.

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All right, we're going to come
up on a break now rest of the

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program, and I have before me
here in Today's New York Times, there

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was a very very good insert Healthy, Simple, Delicious. This is a

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rather expanded magazine section on the Mediterranean
diet, and I truly feel that for

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all of you to understand this it
requires time. We're going to take it

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slow tonight. I don't we're gonna
have any other guests or callers, and

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I want to go in depth into
the Mediterranean diet. And this really fits

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in with the whole idea of a
holistic approach to your health and you having

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a real solid understanding of what risks
you have and what you could do.

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That is the key thing you have
control, and that's what I want to

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do. Give you the keys to
your body. All right, I'm got

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to Joe Galotti. Don't forget doctor
Joegalotti dot Com. Stay tuned, We'll

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be right back. Welcome back,
everybody, doctor Joe Galotti. You're tuned

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in for the next hour to your
health First. Every Sunday between seven and

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eight pm, we're here broadcasting from
our home studio seven forty KGIH in Houston,

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Texas, but across the nation and
across the world on the iHeartRadio app.

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Take us anywhere, tell you friends
about us, share us, share

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this information. Our purpose, our
mission is to make you better consumers.

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And this is information that you want
to share. So if you're in Houston

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seven forty KRH, if you're outside
Houston anywhere on the globe the iHeartRadio app,

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go to the station KTRH and you
will see us and hear us.

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And again, our replays are available
on our social media platforms by going to

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our website doctor Joegalotti dot com,
Doctor Joegalotti dot com. And while you're

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there, check out our newsletter,
sign up for that, pick up a

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copy of my book Eating Yourself Sick. It is all there, but you

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have to go to the website doctor
Joegalotti dot com. All right, So

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earlier I was talking about in the
New York Times this Sunday there was a

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great insert magazine and I would say, it's pretty comprehensive, and I am

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going to try to get parts of
it posted up to our Facebook page.

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So go to Facebook. It's at
doctor Joe Gallotti d R J O E

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G A L A T. I
very simple. You'd be surprised. As

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a kid the name Gallatti was butchered, adding ends and to t's and l's

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Gallatti g A L A T.
I. So, with regard to the

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Mediterranean diet, now, I was
chatting with my wife earlier this morning when

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I saw this come in the paper, and I asked her, I said,

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you know, what is it that
you think we should talk about with

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regard to the Mediterranean diet? And
her comment was pretty simple. Do people

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really know what the Mediterranean diet is? It is thrown around somewhat abused,

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and people just say, oh,
yeah, go on a Mediterranean diet.

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The Mediterranean diet is the best to
prevent cancer, it's the best to reduce

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heart disease, it's the best diet
to live to a hundred. And people

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look at that and they say,
yeah, okay, I'll get on the

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Mediterranean diet. But what the hell
is it now? I was thinking about

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this now. There is not an
ale at the grocery store grocery store USA.

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There is not an isle with a
sign that says Mediterranean diet to guide

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you there to say these are foods
that foster the Mediterranean diet way of life.

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But there are plenty of isles that
are dedicated to quote unquote diet foods.

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Now, I sat for a few
minutes, went online, and this

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is what I came up with regard
to the advertising of different diets and different

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foods. Now bear with me for
a second. So there are products,

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and they may come in the form
of a frozen food, less likely a

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fresh fruit or vegetable, but some
sort of canned, processed food, and

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it will say on it Keto,
meaning if you are following a Keto diet,

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this food is for you, all
right, So you get that commercial

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queue to say, yeah, I've
heard keto is good. This is a

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Keto food, let me buy it. Same thing for Atkins. Atkin has

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an entire line of food behind the
diet behind it is a billion dollar company

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that says Atkins on it. So
you say, yeah, that's what I

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need to buy. It's very easy
for you. There are foods that are

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labeled as paleo right eating like cavemen. There are foods that will say that.

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Now, of course, if people
are following a low carbohydrate diet,

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foods will say low carb. If
you're following low fat, there will be

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some sort of signature on it to
alert you to say this is a low

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fat or fat free food. There
is gluten free products and this is all

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advertising. So as you are navigating
through grocery store USA, you are being

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bombarded with these advertising signals. By
me, I am gluten free, sugar

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free, whole thirty. I don't
even know what whole thirty is. To

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tell you the truth, I've heard
about it. And then there may be

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foods that say this food is high
in protein, because we have been dumbed

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down to say, yeah, high
protein food, even though it's processed,

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this is high in protein. So
to that end, the poor Mediterranean diet,

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there is really nothing out there that
is leading to you to a product

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that says, hey, over here, this is a Mediterranean diet food that

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you want to eat. So if
it's not being advertised or defended in a

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sense, you're going to miss out
on it. But you are damn sure

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you know what keto is and Atkins
and Paleo low carb, low fat,

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gluten free, sugar free, whole
thirty, high protein. So I think,

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to my wife's point, you need
to know what exactly is the Mediterranean

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diet and there is no doubt about
it. If you were going to choose

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one way of life to say,
I am going to get into my health.

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I'm going to get into the food
disease prevention the Mediterranean diet hands down.

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And this is not just doctor Joe
Galotti spouting off. These are experts

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since the nineteen fifties that have proposed
the health benefits of the Mediterranean diet and

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what I would look at. For
all of you that have Netflix, there

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is a great show Live to one
hundred Secrets of the Blue Zone. If

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you want to really understand how the
impact of food and nutrition and disease prevention

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works, you need to watch this. I would say this is required reading.

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All right, we're going to take
a break. News, weather,

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traffic is coming up right now.
I'm doctor Joe Goltti. Don't forget doctor

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Joeglotti dot com. We are going
to dive deep into the Mediterranean diet when

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we get back. Stay tuned.
Don't forget doctor Joe Galotti dot com.

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Welcome back, everybody, doctor Joe
Glotti. Thanks for tuning in. We're

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halfway through the hour tonight. Don't
forget our website that's the main portal to

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get in touch with me, Doctor
Joegalotti dot com. D R J O.

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E. G. A L A
t I dot com and sign up

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for our newsletter. Most importantly,
you could send me a message sign up

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for all of our social media.
I'm going to be posting information about the

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Mediterranean diet on the Facebook page which
is at doctor Joe Galotti. And you

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know, in talking about the Mediterranean
diet, I was, you know,

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I've been thinking about it today and
a lot of this is based on this

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New York Times magazine insert that I
am going to try to get into your

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hands. But when you look at
the geographic area of the Mediterranean, the

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countries that border the Mediterranean Sea,
it is certainly Italy, Sicily, Greece,

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Turkey, Lebanon, Egypt, Morocco, the east coast of Spain,

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Croatia, Syria, Albania, Malta, and southern France for the most part.

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Now, somebody may be saying,
hey, you didn't say my country,

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but you have to look at this
to say, when you look at

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the diet of these people, it
is very much Mediterranean like, if not

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exclusively so. Even with the Middle
Eastern influence the Egyptians, Syrian, Moroccans,

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Lebanese, their food basically is Mediterranean
diet like in a sense, and

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these people have very healthful diets.
Now, if you are not from anywhere

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within a reach of the Mediterranean diet, you are more South American, Central

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American, Mexican, Asian. Many
of these diets are going to be different

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than what you grew up on.
Where there may be more corn, there

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may be more pork, not as
much fish, more red, more carbs.

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So I think for all of you, if you are either first generation,

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second generation, third generation outside of
the Mediterranean areas, you have some

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learning to do, all right.
This is not going to come native to

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you. This is not one of
those inborn things. Now. For me,

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growing up in an Italian Sicilian family
where even a lot of our friends

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were Greek, Okay, if you
were eating Italian food, you were used

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to the Greek food, the Greeks
were eating Italian food, and vice versa.

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So this is very very interesting from
a cultural standpoint that this whole Mediterranean

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diet approach to food it's going to
be foreign to you. So that makes

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it all the more challenging. I
don't want to say difficult, just more

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challenging. So what is it that
makes a diet Mediterranean? All right?

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So it is going to be foods
that prioritize whole grains, not processed grains

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and bread, fruits, vegetables.
We all know what those are legomes,

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which is beans predominantly nuts, seeds, herbs, spices, and olive oil.

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Now, fish is a huge part
of the Mediterranean diet that is going

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to be high in Omega three fatty
acids, and these are going to be

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things like salmon, sardines, tuna, anchovies, and these are the main

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sources of protein. Now, other
lean animal pro roines like chicken and turkey

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are eaten at a far lesser extent, And foods that are high in saturated

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fats, which are going to be
red meats butter, are rarely eaten.

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You just don't see these foods on
the diets. Now, eggs and dairy

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yogurt, cheese are part of the
diet, but in less of a portion.

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Okay, a little bit of alcohol, typically red wine, is going

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to be what is also added in
here. Now in the handout by the

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New York Times, what they do
is there are a number of recipes under

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whole grain, fish, vegetables,
fruits, etc. Which going to try

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to get in your hand. But
the main thing is that you have a

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good working idea such as whole grains. Now what do you mean by whole

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grains for breakfast? Okay, Now
I'm not a big fan when I'm on

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the radio of just giving a litany
of lists, but I think you have

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to think this over, so bear
with me. So when you're talking about

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the whole grains. For breakfast,
you may have whole wheat toast with peanut

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butter side a plain yogurt and some
berries and granola, or a bowl of

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oatmeal topped with nuts and fruit.
Now for lunch again, a little bit

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of whole wheat bread on processed.
We're not looking for wonder bread that white

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bread. But you may have on
that bread some avocado, hummus, lettuce,

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tomato, leftover vegetables that you could
have. And for dinner again you

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could have some bread and rice,
quinoa or millet, steamed fish and a

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side of vegetable. So the other
main thing that I stress a lot is

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you have to have your kitchen prepared. You have to have it stocked with

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the foods that fit within this Mediterranean
scheme. And so what are the things

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that you should have on hand,
so that if you look in your cabinets

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and your refrigerator. Now you should
say, oh man, I am way

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off this Mediterranean scale. So do
you have steel cut oats, oatmeal,

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Do you have whole grains? Do
you have whole grain breads, whole brain,

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green crackers or hummus, popcorn,
dried grains like brown rice, quinoa,

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bulgar, barley to add into these
soups and vegetable dishes and things like

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that. So that is the way
to think about the whole grains. Now

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they give you a bunch of really
really great recipes. Now when it comes

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time to fruits and vegetables, what
is it that you want on hand?

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Well, that's pretty basic again,
a stock of fresh fruits and vegetables for

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snacks, salads, and signed and
sides. Canned goods used for soups and

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salads like pickles, olives, dice, tomatoes. It's okay to have frozen

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fruits and vegetables that are easy to
steam. While we would always prefer fresh

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fruits and vegetables or frozen we try
to stay away from the can But fresh

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fruits and vegetables that are easy to
steam, you could stir fry them,

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toss them in things like peas,
corn, broccoli, spinach, bell peppers,

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blueberry, strawberries and peaches to have
on hand. And then coming around

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the bend here, let me see, this is really exhausted. I have

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to try to get this. I
would go again on our Facebook page.

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Now with the idea of lagumes.
The beans. Now, a lot of

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people are a little squeamish around beans. They're not too familiar eating them,

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but nothing wrong incorporating a scoop of
black beans into your scrambled eggs or top

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with salsa. For lunch, you
can have cherry tomatoes, canned white beans

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with sliced onion, parsley, a
little bit of parmesan cheese with olive oil,

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red wine vinegar, and some minced
garlic. This would be a delight.

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Now, what to keep on hand. Hummus, now you gotta watch.

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Hummus is on the fattening side.
But again, a decent portion gives

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you the good fats. Canned beans
which you could add to soup, salad,

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dried lentils and beans that you could
cook up, and frozen peas and

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at amamie. So again, what
you have on hand is the key,

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because, as I've said a bunch
of times, if you don't have these

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foods available, You're gonna scarf down
anything that you have. All right,

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final segment coming up. We're gonna
continue talking about the Mediterranean diet. Doctor

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Joe Galotti dot COM's our website.
Stay tuned, we'll right back. Welcome

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back, everybody, Final segment of
this week's Your Health First. We're here

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every Sunday between seven and a pm. I'm doctor Joe Galotti. Don't forget.

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Our website is doctor Joegalotti dot com. And look when you go there

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sona for our newsletter. Feel free
to send me a message any ideas that

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00:29:02.759 --> 00:29:06.519
you have, topics that you want
more information on, check that out.

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Go to our social media pages,
especially the Facebook, where I'm going to

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be posting several articles and links regarding
the Mediterranean diet that we've been talking about

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today. Our YouTube page you can
get information about our webinar from earlier last

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week and our practice Liver Specialists of
Texas. But it is all there.

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That is your hub to follow along
with the program and past things that we've

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done. So in trying to tie
up some loose ends tonight on Mediterranean diet.

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The biggest problem that I see with
my patients, and I've been in

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practice for nearly thirty five years.
So I have seen it all. I

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have seen the culture change. I've
seen people change, marketing, advertising products

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that are popular, and habits that
we all have. For those of you

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that are listening tonight, you're probably
here because you're interested in your own health

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and wellness, or the health and
wellness of a loved one, your spouse,

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your significant other, your children,
your grandchildren, your community at large.

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So I have you captured in that
regard. But you have to truly

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believe me that the origin of disease
and our illness and our unhappiness and our

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misery, Okay, our misery is
related to these chronic diseases. And you

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you know for the billionth time.
It is high blood pressure, diabetes,

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00:30:55.799 --> 00:31:00.759
heart disease, lung disease, sleep
apnea, live a disease in one form

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00:31:00.839 --> 00:31:04.160
or another, whether it's related to
obesity and Fanny liver, alcohol related liver

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00:31:04.240 --> 00:31:10.279
disease, or viral hepatitis. It
is kidney disease, It is mental health

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issues, it is lung disease,
bone disease, all of the obesity related

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complications. The cornerstone of all that
is what we eat. And we are

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eating the wrong food. And so
you have to look at this and say,

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I don't want cancer, I don't
want heart disease. I want to

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live a long, happy life so
that I have the freedom to enjoy life.

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Enjoy my hobbies, go fishing,
travel, spend time with your grandchildren,

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spend time with your friends, become
an artist, become the musician you

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00:31:48.480 --> 00:31:52.640
always want it to be. You
have to be healthy to do that.

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And so when we put so much
emphasis on food, we try to give

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guy lines, but you're going to
have to take that first step and decide

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what food am I going to eat? And we are proposing and not just

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me, doctor Joe Glotti, it
is the medical community at large. The

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Mediterranean diet is what you need to
know. And if you look at the

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foods within the Mediterranean diet, there's
nothing really processed here. It is fresh

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greens, it is fresh beans,
It is fresh fruit and vegetables, and

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the amazing ways that you can throw
all of these together. It is not

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a big fat steak that you're sitting
here that is dripping with gobs of fat.

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It is not a potato that is
drowning in butter. Okay, it

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is not a certain food that is
sweetened with a cup of sugar and cream

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and fat and all of that.
So you have to make that decision to

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say, I am going to make
a die and eat a certain way.

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So in this New York Times article
that I've been talking about, they talk

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about one of the recipes here is
this savory fruit salad. And what they

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talk about it is ten cups of
chopped ripe fruit. They really don't tell

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you what kind of fruit, just
any fruit. It is a little bit

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of honey, It is some orange
juice. It is a bulb of fennyl.

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When was the last time you bought
fenyl? It is absolutely delicious,

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some chopped mint, some lime juice, and just a touch of salt throwing

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this all together. This medley in
itself can be a meal, but you

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have to break through that mindset of
saying, unless it is a steak and

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potato and it's slobbered with barbecue sauce, I don't want to eat it.

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The other recipe that they have here
is a chickpea salad sandwich. Now,

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chickpeas are very very diverse in what
you could do with them, but in

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this particular recipe, just as an
example, it is extra virgin olive oil,

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a tablespoon of tahini, lemon juice, grated garlic, a can of

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chickpeas, celery, scallions, a
little bit of parmesan cheese, and a

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multi grain sandwich bread, lettuce,
sprouts, avocado, and a tomato.

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Again, putting that together is going
to give you a very nutritious diet.

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And the list goes on and on
here, but for everybody it comes down

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to understanding what is the Mediterranean diet. It's going to be the whole grains,

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the nuts, the seeds, the
legomes, the beans. Fish.

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Now for lunch today, I am
happy to say I had a can of

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sardines. Okay, I've been turned
on the sardines, and I've talked about

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it here for at least the last
couple of years. And sardines are high

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in the Omega three fatty acids,
they're high in the good fats, they're

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high in protein, low in carbohydrates, no preservatives, And that with a

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few crackers was my lunch. You
have to set the expectations that you don't

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need to have this big, filling
lunch to be satisfied. Lots of fruits

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and vegetables and you have to be
willing to experiment a little bit. That's

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what I tell my patients, That's
what I tell my staff, anybody here

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on the radio and other areas where
I speak. You have to be willing

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to experiment. And I think leaving
tonight, the message is learn about the

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metal Tranian diet. How can you
slowly incorporate this into your daily living?

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How can you encourage we You know, part of the biggest missions of us

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as humans is to inspire others.
That is a gift that we give to

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others to inspire others. And if
you can inspire your children, your grandchildren,

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your relatives, the ones you love, your community to try and eat

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better, well, I would say
at the end of the day, you

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have been successful. That is what
I would say. All right, We're

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gonna close up the program for tonight, and I'm gonna leave you with a

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little bit of Frank Sinatra, and
don't forget go to my website doctor Joegalotti

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00:36:47.039 --> 00:36:54.360
dot com all of the material we
there have for you, our newsletter every

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00:36:54.400 --> 00:36:58.920
weekend we send that out. Send
me a message, let us know what

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you think. And go to the
Facebook page and look at all the information

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on the Mediterranean diet that we leave
you until next Sunday night. Be well,

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think Mediterranean. That is the key
for tonight. Take it easy.

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We'll see you then