Speaker 1: Initialize Sequenzy coming to you live from Houston, Texas, home
Speaker 1: to the world's largest medical center.
Speaker 2: Everything looking alan.
Speaker 1: This is your Health First, the most beneficial health program
Speaker 1: on radio with doctor Joe Bellotti. During the next hour,
Speaker 1: you'll learn about health, wellness and the prevention of disease.
Speaker 1: Now here's your host, doctor Joe Bellotti.
Speaker 2: Well look good Sunday evening to everybody, Doctor Joe Galotti.
Speaker 2: We're broadcasting from Houston, Texas and around the globe on
Speaker 2: the iHeart Radio app the iHeartRadio Network, and as many
Speaker 2: of you know, we broadcast from the home station KTRH
Speaker 2: in Houston, the legendary AM radio station KTRH. But today
Speaker 2: we're broadcasting from the top of the Texas Medical Center.
Speaker 2: It's one of those on call weekends where part of
Speaker 2: the practice of being a physician is you have to
Speaker 2: be on call on the weekend. And what I would say,
Speaker 2: in the twenty one years since two thousand and three,
Speaker 2: I've been doing the program, and I've been on call many,
Speaker 2: many many weekends that the show goes on, and not
Speaker 2: a single time has the program ever had to be
Speaker 2: canceled or abbreviated because I was on call. Now I
Speaker 2: will say the truth is during commercials, during breaks, I
Speaker 2: do have to run out and answer phone calls, text
Speaker 2: messages from the answering service, the emergency room, patients in
Speaker 2: the intensive care unit, other colleagues. But the show's never
Speaker 2: been canceled, and I'd like to say in the showbiz world,
Speaker 2: this show must go on. And here we are. I'm
Speaker 2: so happy we're here every Sunday now to be part
Speaker 2: of the program, which you should all be familiar with,
Speaker 2: but if not, there may be some newcomers in the audience.
Speaker 2: Our website doctor Joegalotti dot com. That's my name, doctor
Speaker 2: Joe Galotti GA l a TI dot com. And when
Speaker 2: you go there, there's lots of information Sona for our
Speaker 2: weekly newsletter that goes out on Saturday morning across the country.
Speaker 2: All of our social media is there. Follow us along
Speaker 2: on our YouTube page, Facebook, Instagram, our practice website which
Speaker 2: is Liver Specialists of Texas. We take care of people
Speaker 2: at Livy Disease. It is all there, but you have
Speaker 2: to go to doctor Joegalotti dot com and while there,
Speaker 2: feel free to take a look at my book Eating
Speaker 2: Yourself Sick, Eating Yourself Sick. All right, So for the program, today,
Speaker 2: a bunch of I would say, it's you know, sometimes
Speaker 2: I do the show more of a popery show. It's
Speaker 2: a basket of interesting things to talk about. And the
Speaker 2: one topic which we'll try and spend a little bit
Speaker 2: of time on today has to do with your weight. Now,
Speaker 2: we talk about weight and obesity a lot on this
Speaker 2: program because if I, if I tell you that the
Speaker 2: root cause of you getting sick either acutely ill or
Speaker 2: chronically ill, with the usual cast of characters, which will
Speaker 2: be high blood pressure, diabetes, cardiovascular disease which may take
Speaker 2: its form in a heart attack, a stroke, congestive heart failure, cardiomyopathy,
Speaker 2: lots of different things. Liver disease and of course that's
Speaker 2: what I do, fatty liver disease which leads to cirrhosis
Speaker 2: and liver cancer, the need for a liver transplant. It
Speaker 2: is a colossal disaster. Orthopedic issues related to weight. Obesity
Speaker 2: is related to a number of internal cancers, cancer related
Speaker 2: to weight, and of course there's a whole slew of
Speaker 2: evidence pointing towards obesity and inflammation related to a number
Speaker 2: of neuro psychological problems, depression, and the list goes on
Speaker 2: and on. So it is if you want to look
Speaker 2: at the root of the problem, it is weight. Now
Speaker 2: we're not necessarily going to get into why people are
Speaker 2: overweight or why people are obese my commentary for right now,
Speaker 2: and many of you may be able to relate to this.
Speaker 2: So in your typical encounter with a doctor or a
Speaker 2: nurse practitioner, or a physician assistant, whatever the case may be,
Speaker 2: your healthcare team, in addition to hopefully spending time talking
Speaker 2: with them about your ills, your complaints, your concerns, whatever
Speaker 2: the case may be, and a physical examination. They're going
Speaker 2: to send you for blood work, they may send you
Speaker 2: for an EKG. They may and you for a chest
Speaker 2: X ray, an ultrasound, a mammogram, a cat scanner, MRI,
Speaker 2: whatever it may be. Some data is going to be generated, okay,
Speaker 2: and so information is going to come back. Your blood
Speaker 2: pressure is high. Let's say the top number, the systolic
Speaker 2: number is two hundred, the bottom number is ninety five.
Speaker 2: Two hundred over ninety five serious medical condition. It should
Speaker 2: not go unaddressed, and it probably will not go unaddressed
Speaker 2: because uncontrolled high blood pressure at that level can lead
Speaker 2: to heart attack, heart failure, stroke, kidney damage, bad no boy,
Speaker 2: and oh it's bad stuff. Your doctor and or your
Speaker 2: treatment team's going to address this. Let's say you go
Speaker 2: for blood work and your blood sugar comes back at
Speaker 2: three hundred. So clearly, if you're not diabetic, you're diabetic now,
Speaker 2: or if you do have diabetes, it's poorly controlled and
Speaker 2: someone is going to address this because high blood sugar
Speaker 2: leads to an assortment of problems. Let's say you go
Speaker 2: for your annual mammogram and it comes back that there's
Speaker 2: a spot on your breast. It's going to be followed
Speaker 2: up with either a different kind of mammogram or imaging study,
Speaker 2: or a referral to a surgeon, or a discussion that
Speaker 2: it may need to be biopsied because we're concerned it
Speaker 2: may be breast cancer. You end up having blood in
Speaker 2: your stool, well that may be a sign of colon cancer.
Speaker 2: It's going to be evaluated. And the list goes on
Speaker 2: and on. So keep in mind that you go to
Speaker 2: the doctor, tests of some kind are going to be done.
Speaker 2: Those results come in and they're analyzed, and the things
Speaker 2: that are abnormal will get addressed. Okay, I think we're
Speaker 2: all comfortable with that at scenario, but The one bit
Speaker 2: of data that is collected at almost every single physical
Speaker 2: examination clinic visit is your weight. You step on the
Speaker 2: scale and a number is spit out and it's recorded.
Speaker 2: And my point here, and that's the whole you know,
Speaker 2: I've been talking for eight minutes and fifty seconds. Now,
Speaker 2: My whole take here is that that very important metric
Speaker 2: is being ignored. Patients are over weight, and the doctors,
Speaker 2: the nurses, the pas, whoever you're seeing basically say, Bob,
Speaker 2: you're overweight, try to lose weight. Oh okay, well I
Speaker 2: sort of know that I've been gaining weight for the
Speaker 2: past decade. Okay, well I'll try to do better. Nobody
Speaker 2: really says it's down with them to say, now, look,
Speaker 2: this is a serious health concern. This weight of yours
Speaker 2: is as risky as uncontrolled blood pressure. This weight is
Speaker 2: likely going to lead to a number of metabolic complications.
Speaker 2: You'll be at risk for diabetics, heart disease, cancer, fatty, liver, cirrhosis,
Speaker 2: et cetera, et cetera, et cetera. But yet this little
Speaker 2: bit of information is sort of ignored. You see it
Speaker 2: and it's completely glossed over. Now, how do we change that?
Speaker 2: We need to have an overhaul in the way physicians,
Speaker 2: my colleagues need to look at the weight. The weight
Speaker 2: has to be formally addressed. The patients and their families
Speaker 2: need to be made aware what the long term complications are. Now,
Speaker 2: you may have an idea in the back of your head, Yeah,
Speaker 2: being overweight is not good, but I feel okay. Well
Speaker 2: you may feel okay, but you know your blood sugar
Speaker 2: is at a whack, and you are hypertensive on two
Speaker 2: drugs and oh, by the way, you're on a stanton
Speaker 2: because your cholesterol is up. All of this is going
Speaker 2: to add up to a set of colossal complications. Chronic disease,
Speaker 2: decreased quality of life, the likelihood that you're going to
Speaker 2: die sooner than you should. Now, I would say for
Speaker 2: most of you, my patients included, this is not necessarily
Speaker 2: an okay thing. But the hard discussion is not brought up,
Speaker 2: and we are just kicking the can down the road.
Speaker 2: And when we look at our healthcare system, everyone says
Speaker 2: it's going broke. Well, yeah, it's going broke because we
Speaker 2: have all these people with these chronic diseases such as obesity,
Speaker 2: that it's almost like these conditions are multiplying. So you
Speaker 2: come in with obesity, you walk out the door with
Speaker 2: four other diseases which I just listed, and the management
Speaker 2: of these are expensive. The complications are expensive, the testing expensive,
Speaker 2: the hospitalizations, the surgeries for all of this is expensive.
Speaker 2: And while many people may not be talking about this,
Speaker 2: I would say that public health crisis number one is
Speaker 2: obesity and eighty percent of the population has fallen victim
Speaker 2: to it, but they're not looking at it that way.
Speaker 2: So my message to everybody would be, and I hate
Speaker 2: to say, you know who, you are here to fat
Speaker 2: shame anybody or put anybody on the spot, but if
Speaker 2: you know that you are overweight or obese, the message
Speaker 2: is that you're at risk for lots of other complications.
Speaker 2: And if you could get the obesity and weight under control,
Speaker 2: which we'll talk about after the break, your likelihood of
Speaker 2: having serious complications goes down dramatically. Less medications, you could
Speaker 2: throw those darned pills out, all right, So we're going
Speaker 2: to take a break right now. I'm doctor Joe Galotti.
Speaker 2: This is your health First. Every Sunday between eight no
Speaker 2: not eight o'clock, seven and eight o'clock go to doctor
Speaker 2: Joegalotti dot com. For more information. Stay tuned, We'll be
Speaker 2: right back. Welcome back, everybody, Your health First, doctor Joe Galotti.
Speaker 2: Every Sunday between seven and eight pm. We want you
Speaker 2: to be here, tuned in, dialed in, listening to the program.
Speaker 2: And as I say every week, our goal is to
Speaker 2: raise your health.
Speaker 1: I Q.
Speaker 2: Not believe that the sun and the idea of raising
Speaker 2: your health had Q really does go a long way
Speaker 2: because if you've if you've got that added insight on disease,
Speaker 2: the added insight on what you personally are at risk
Speaker 2: for because of a family history or another disease that
Speaker 2: you have or a condition, you are far more equipped
Speaker 2: to decrease the likelihood of having serious complications. And I
Speaker 2: think that is what this is all about, having insight
Speaker 2: to understand and you could, you know, look at this
Speaker 2: in any other way. If you know that driving high
Speaker 2: speed without a seat belt on is bad, you put
Speaker 2: a seatbelt on, you slow down. That'll save your life
Speaker 2: and save misery for a lot of people. Same thing here.
Speaker 2: If you know that you have certain risk factors, diseases,
Speaker 2: things that you need to be alerted to, maybe even
Speaker 2: if you did not know it and you learned it
Speaker 2: here through us, and now we're your health first team.
Speaker 2: You are that far better off. Trust me, all right,
Speaker 2: don't forget doctor Joegalotti dot com is our website. So
Speaker 2: to continue on the obesity discussion now, I posted a
Speaker 2: video commentary on this about a week or so ago,
Speaker 2: and I had a fair amount of feedback from it,
Speaker 2: and you know what people were writing, and I understand
Speaker 2: their frustration. Please please please understand that I know that
Speaker 2: this is not a quick fix problem. There's no pill.
Speaker 2: Well you could argue that there's a pill, but there's
Speaker 2: no pill to really combat obesity because it is a
Speaker 2: lifestyle problem. But people writing to me saying, yeah, we
Speaker 2: get it, we get it, but we do not have
Speaker 2: the tools. We do not have the support available to
Speaker 2: work on a weight loss journey. And that's where I
Speaker 2: sort of lose everybody, because I'm saying to myself, what
Speaker 2: tools are you looking for? Are you looking for tools
Speaker 2: on how to exercise more? Well, those tools are available
Speaker 2: everywhere you go online. And there are YouTube videos golaw
Speaker 2: on exercise or Instagram or Twitter or TikTok. They're there.
Speaker 2: There are health clubs on every corner practically, So I'm
Speaker 2: not quite sure what tools you're looking for tools to
Speaker 2: eat better, cook better. There is a ton of information
Speaker 2: on the proper nutritional journey to follow. Follow the Mediterranean diet. Well, gee,
Speaker 2: I don't know what the Mediterranean diet. You could talk
Speaker 2: to your physician, talk to a dietitian, a nutritionist type
Speaker 2: in what is a Mediterranean diet and you'll find out
Speaker 2: the content of a Mediterranean diet. I want to cut
Speaker 2: down on sugar, added sugar. Well, read the labels, pardon me,
Speaker 2: read the labels. Look for foods that do not have
Speaker 2: added sugar. Look at foods that have decreased fat content.
Speaker 2: It's on the labels. You could read about it. So,
Speaker 2: I don't know if we have created a society that
Speaker 2: they want everything done. You have to look at this
Speaker 2: and say, what is my responsibility in this? I have
Speaker 2: to own this. It's not the doctor's fault. Now, it
Speaker 2: may be the doctor's fault that they're not bringing it
Speaker 2: up and really sitting you down and having a heart
Speaker 2: to heart talk about this. But you have to get
Speaker 2: with your family, your community to say, look, this weight
Speaker 2: that I am caring is no good, even if it's
Speaker 2: just ten fifteen pounds or it is fifty pounds or
Speaker 2: one hundred pounds. There is information out there, but you
Speaker 2: need to take the responsibility to own this and talk
Speaker 2: with your physicians say what are the options, where do
Speaker 2: I get help? What do I need to do right now?
Speaker 2: So again, feedback like this is very important, but at
Speaker 2: the same time, there is that personal responsibility that you
Speaker 2: need to really become a student of health. And you
Speaker 2: can look through the archives of this radio program over
Speaker 2: twenty plus years, and we have a lot of information online,
Speaker 2: YouTube videos and our websites, a lot of information on
Speaker 2: the tools that you need to be successful. All right,
Speaker 2: we're gonna take a break right now, news, weather, traffic.
Speaker 2: We're gonna hear about the astros coming up in just
Speaker 2: a minute. Doctor Joe Galotti dot com every Sunday between
Speaker 2: seven and eight pm to live right back. Welcome back,
Speaker 2: everybody that your health first. I'm doctor Joe Galotti every Sunday.
Speaker 2: I'm so glad you could join us. And as I
Speaker 2: have always said, Sunday evening is really one of the
Speaker 2: best parts of the week for me because I really
Speaker 2: cherish this opportunity to be able to talk with the
Speaker 2: community and help them be well. I see so much
Speaker 2: in my medical Practice Liver Specialist of Texas. So many
Speaker 2: patients that get to us too late. We like to
Speaker 2: call it the late referral, and it is at epidemic numbers.
Speaker 2: People just come late. They're being watched. Action is not
Speaker 2: being taken on various issues that are uncovered. Now we
Speaker 2: deal with liver disease, and so we see patients that
Speaker 2: have had abnormal liver chemistries. It's on your blood work,
Speaker 2: the liver test, the alt and the ast billy rubin
Speaker 2: alkalin phosphatase, things like that, or abnormal ultrasounds of the liver.
Speaker 2: We see people that have had these abnormal findings for
Speaker 2: years upon years, ten years, twelve years. Oh yeah, I've
Speaker 2: known about the fatty liver, but my doctor told me
Speaker 2: not to worry about it. Well, I'm sorry to tell
Speaker 2: you it is something you should have worried about because
Speaker 2: now you have advanced damage. So my whole goal here
Speaker 2: It may be that I am yelling into the woods
Speaker 2: and nobody hears me, but we have to become more
Speaker 2: engaged understand our bodies. You have to be better students.
Speaker 2: And you know, I think if I was just to
Speaker 2: poll anybody, you probably have more knowledge of how your
Speaker 2: refrigerator works than how your body works, or how your
Speaker 2: car works, or some other thing you doodle with. Oh yeah,
Speaker 2: I'm an expert on that, but you neglect being an
Speaker 2: expert on your body, the most complicated thing on earth.
Speaker 1: Now.
Speaker 2: I know there's no owner's manual, but I'd like to
Speaker 2: think that this program is at least a table of
Speaker 2: contents on what you need to be interested in. So
Speaker 2: as a reminder, Doctor Joe Galotti dot com, d R
Speaker 2: j O E g A l A t I dot
Speaker 2: com is our website. Texas Liver dot com. T e
Speaker 2: x A S l a v e r dot com
Speaker 2: is our practice website. But if you go to doctor
Speaker 2: Joegli you will see the link to Texasliver dot com
Speaker 2: for more liver information. And through all of these websites
Speaker 2: you can directly message me. You could directly message you.
Speaker 2: It says contact us hit it. A form will come
Speaker 2: up and write your heart away as to what you
Speaker 2: would like to say to me, But you have to
Speaker 2: go to these websites. Okay, a few miscellaneous little things.
Speaker 2: There is a little magazine that I subscribe to, and
Speaker 2: I would say, if you want to get this for
Speaker 2: someone's birthday, Christmas special occasion. It's called Nutrition Action, and
Speaker 2: it comes out every month or two. And I have
Speaker 2: been a long term subscriber to this little magazine. It's
Speaker 2: more like a big newsletter, but it is a magazine.
Speaker 2: I guess how many pages is it. It's a twenty
Speaker 2: and it is when we get to that our home,
Speaker 2: my wife and I the kids, we really look at
Speaker 2: it and become ourselves a better consumer. But I always
Speaker 2: say this is I get good radio discussion from here,
Speaker 2: and it is mostly related to chronic disease and nutrition
Speaker 2: and again, making you a better consumer of healthcare, that
Speaker 2: is the prevailing thing. So there's a little section here
Speaker 2: usually every month they call it Quick Studies, a snapshot
Speaker 2: of the latest research on diet, exercise and more. And
Speaker 2: so these are good little nuggets to talk about with
Speaker 2: all of you. One of them has to do with
Speaker 2: what's called microplastics. Okay, microplastics are exactly what you think.
Speaker 2: These are super super small pieces of plastic that get
Speaker 2: into your body through your skin, your food, and the
Speaker 2: air you breathe. Were surrounded by this stuff. And what
Speaker 2: they're finding is that this stuff ends up in your arteries, yes,
Speaker 2: your arteries of your heart and brain, and you could
Speaker 2: get a heart attack or stroke. So researchers examined the
Speaker 2: plaque that they removed from two hundred and fifty seven
Speaker 2: patients who needed surgery to open up their narrow, narrowed
Speaker 2: carotid arteries. These are the arteries that are in your
Speaker 2: neck that go up and feed the blood to your noggin.
Speaker 2: Analysts detected polyethylene and fifty eight percent and polyvinyl chloride
Speaker 2: in twelve percent of the patients. What's more, in the
Speaker 2: ten plaques examined with electron microscope, so that's really getting
Speaker 2: down close, the scientists saw jagged edge foreign particles and
Speaker 2: after roughly three years, the risk of heart attack, stroke
Speaker 2: and death was four and a half times higher. And
Speaker 2: people with these microplastic nanoparticles in the uteries. Now what
Speaker 2: do you do, right, We're not just gonna sit here
Speaker 2: and frighten everybody. Minimize your use of plastic, starting with
Speaker 2: bottled water, the biggest source. This study can't prove that
Speaker 2: pmns caused cardiovascular disease, even though the researchers accounted for
Speaker 2: many factors that raise a heart the risk of heart attack,
Speaker 2: but it is still worth limiting your exposure to plastic
Speaker 2: and so instead of getting plastic bottles, get a source,
Speaker 2: keep it in glass where possible. Okay, another one is
Speaker 2: they title this size matters. When people were offered bottomless
Speaker 2: plates of large, medium, and small pretzels. Now, I don't
Speaker 2: know about you, but I really enjoy a good pretzel.
Speaker 2: The interesting thing is that they ate more of the
Speaker 2: large pretzels sixty eight calories worth than the medium calories
Speaker 2: fifty one calories or the small pretzels forty seven calories.
Speaker 2: The participants also ate the large pretzels more quickly and
Speaker 2: with bigger bites than they ate the medium or small pretzels.
Speaker 2: So what do we do? Keep in mind that larger
Speaker 2: unit foods like cookies, crackers, chocolates, et cetera, may lead
Speaker 2: you to eat more and quickly. So what you want
Speaker 2: to do is if you are going to indulge in pretzels,
Speaker 2: it seems that the research would say buy small pretzels.
Speaker 2: I think that is reasonable. Now there's before we take
Speaker 2: the break. Here a lot of talk about beef. People
Speaker 2: have this idea that they need to eat beef to
Speaker 2: get protein to stay strong. So the question here was
Speaker 2: can beef boost muscle or tendon strength when you do
Speaker 2: strength training. Good question. Research, which was partially funded by
Speaker 2: the beef industry, randomly assigned forty nine older women to
Speaker 2: eat a normal protein diet, a higher protein diet, or
Speaker 2: a higher No wait, let me just say this. They
Speaker 2: eat a normal protein diet, a higher protein diet, or
Speaker 2: a higher protein diet with three ounces of lean beef
Speaker 2: per day. Okay, so regular protein, a higher protein, and
Speaker 2: then higher protein with an extra three ounces of beef.
Speaker 2: So this was the study arm The first two group
Speaker 2: eate three ounces of lean beef per week. All three
Speaker 2: groups also got protein from chicken, eggs, dairy beans, grains, nuts,
Speaker 2: and did supervised training three times a week. After twelve weeks,
Speaker 2: all three groups had stronger thigh muscles, but muscles and
Speaker 2: tendon strength didn't differ amongst the groups. So what to do?
Speaker 2: Rely on strength training, not extra protein to keep your
Speaker 2: muscles and tendons strong. I think this idea that you
Speaker 2: have to have beef, red meat, hamburger steaks is not
Speaker 2: necessarily correct. You're going to put yourself at risk for
Speaker 2: obesity and heart disease. Okay. Coming up on the final
Speaker 2: segment after Joe Galotti, so glad you're having a little
Speaker 2: bit of time to spend together with us tonight on
Speaker 2: this Sunday night, Stay tuned. Final segment coming up will
Speaker 2: be right back, Welcome back to your Health First every
Speaker 2: Sunday between seven and a pm. Final segment four tonight's installment.
Speaker 2: And as many of you know, I get great joy
Speaker 2: playing quirky music on the show. And what could be
Speaker 2: better than Tijuana Brass from the nineteen sixties. I'm sure
Speaker 2: some of you have said, Hey, when I was a kid,
Speaker 2: I remember listening to that. So we're just going to
Speaker 2: take you on a little bit of a throwback now.
Speaker 2: As I have said before, there's for those that are
Speaker 2: Herb Albert aficionados has a great documentary on him on
Speaker 2: Netflix that goes through his whole history with A T
Speaker 2: Tijuana Brass and A and M Records, and it's uh.
Speaker 2: I learned a hell of a lot about herbal bit
Speaker 2: and a great deal of respect for him. Quite quite
Speaker 2: the musician. All right. Our website Doctor Joe Galotti dot
Speaker 2: com signer for our newsletter. It's it's important to sign
Speaker 2: up for the newsletter so that you could stay in
Speaker 2: touch with us. So by going to doctor Joegalotti dot com.
Speaker 2: At the top there there's a tab that says newsletter.
Speaker 2: Click it, fill in your information and you will be
Speaker 2: locked and loaded because what I'm going to talk about
Speaker 2: now is going to be featured in next week's newsletter.
Speaker 2: So you can get a little bit of a leg
Speaker 2: up in what we're talking about. But you have to
Speaker 2: go there to the website doctor Joe Goli. And again,
Speaker 2: all of our social media is they follow us along,
Speaker 2: especially Instagram, YouTube, lots of videos will be putting on.
Speaker 2: All right, So what I want to talk about, and
Speaker 2: you may have heard about this before. It's called the
Speaker 2: Dash diet DASH, and it's something that really the American
Speaker 2: Heart Association came up with a good number of years
Speaker 2: ago to help control blood pressure. Now, we were talking
Speaker 2: earlier about obesity and all of its complications, but here
Speaker 2: is a diet that rooted in science shows that following
Speaker 2: this diet will help with your blood pressure. And this
Speaker 2: is an article out of the New York Times. We're
Speaker 2: going to feature it next week in the newsletter. So
Speaker 2: sign up doctor Joeglotti dot com. All right, And the
Speaker 2: way the article goes is the researchers found that those
Speaker 2: who followed the DASH diet had significantly larger reductions in
Speaker 2: blood pressure than those on other diets. The following is
Speaker 2: the American. Those following the American diet with extra fruits
Speaker 2: and vegetables also enjoyed reductions in blood pressure, but to
Speaker 2: a lesser extent. And so the key to the DASH
Speaker 2: diet is that it is lower in sodium than the
Speaker 2: typical American diet, containing roughly one thousand to two thousand
Speaker 2: milligrams of sodium per day. The standard American diet, said
Speaker 2: has three to four thousand milligrams per day, and sodium
Speaker 2: in the diet is the killer. Where do you get
Speaker 2: sodium or salt. It's in processed foods. So if you
Speaker 2: eliminate processed foods, you eliminate sodium, you'll lose weight and
Speaker 2: your blood pressure will go down. Now, in this article
Speaker 2: they give several different recipes for some DASH diet friendly
Speaker 2: foods that you could eat. One of them is overnight oats.
Speaker 2: One is charred bokchoi and canaloni. Bean salad. Sounds delicious,
Speaker 2: sweet potato hash with tofu, baked fish with slow cooked peppers,
Speaker 2: Citrus salad with fennel and olives. I love fenyl, so
Speaker 2: lots here to look about. Now if you're saying, look,
Speaker 2: I just want the bridge notes or the crib notes here.
Speaker 2: So the Dash diet eating plant is rich in vegetables
Speaker 2: and fruits, whole grains, fat free or low fat dairy, fish, beans, nuts,
Speaker 2: and vegetable oils. Typically I would say go with the
Speaker 2: olive oil. Now, in a sense, this is very Mediterranean
Speaker 2: diet esque. They also add poultry, chicken. They don't mention
Speaker 2: anything about beef, pork, sausage, processed meats. Now, the things
Speaker 2: you want to limit in the Dash diet fatty meats, well,
Speaker 2: this is going to be the sausage, the boo Dan
Speaker 2: well boo dan like foods, steak, ribbi, pork, brisket, barbecue,
Speaker 2: all that kind of stuff. You want to limit, full dairy, dairy,
Speaker 2: full fat dairy. You want to eliminate all sugar sweetened beverages.
Speaker 2: That is another if you're looking to say, how could
Speaker 2: I change my diet right now? Cut out all the
Speaker 2: soda and sweetened teas and whatnot, eliminate all sweets and desserts, cookies,
Speaker 2: and reduce your sodium intake. So that is the Dash diet.
Speaker 2: It will be featured in the newsletter next week. Please
Speaker 2: please please sign up for it. It's something free, there's
Speaker 2: no ads, it's just pure information. As I said at
Speaker 2: the beginning of the show, Raise Your Health IQ. That's
Speaker 2: as simple as it gets. The other article has to
Speaker 2: do with dietary fiber, and we talk about this a lot,
Speaker 2: and people still don't get it straight. There are so
Speaker 2: many fiber supplements on the market that people are utterly confused,
Speaker 2: and they really really have this sense that taking these
Speaker 2: dietary supplements, the fiber gummies, etc. Is going to replace
Speaker 2: fiber in your diet. And I would say not so fast.
Speaker 2: And so the number to keep in mind you want
Speaker 2: about thirty five to forty grams of dietary fiber per day. Now,
Speaker 2: the issue is are these supplemental fibers as good as food?
Speaker 2: And I will say categorically no, they are not as
Speaker 2: good as eating the food. The reason is when you
Speaker 2: eat food that is high in fiber, you are getting
Speaker 2: all of the additional micro macro nutrients in that food,
Speaker 2: the additional vitamins minerals that reduce inflammation, lower the risk
Speaker 2: of cardiovascular disease, and you're missing the goodness of what
Speaker 2: nature made for us, So do not bypass. A cup
Speaker 2: of blueberries not only contains fiber, but you get vitamin
Speaker 2: B and C, potassium, magnesium, and so much more. And
Speaker 2: you could replicate this for oranges, apples, broccoli, cauliflower, squash, zucchini, carrots.
Speaker 2: So I think the key thing is if you are
Speaker 2: on a journey to increase your dietary fiber by getting
Speaker 2: more fruits and vegetables in your diet, you could supplement
Speaker 2: it with dietary fiber. And I would say, go start
Speaker 2: off with something like meta mucil, metamucil or one of
Speaker 2: the generic forms of silium. Start with that every day,
Speaker 2: every other day. But you have to make sure you're
Speaker 2: getting in enough water. Now, if you take some of
Speaker 2: these other fiber supplements, they could be quite irritating to
Speaker 2: your gut. You're going to get cramps, you're going to
Speaker 2: get diarrhea, you're going to wish you never did it,
Speaker 2: and your compliance is going to go down. So I
Speaker 2: would say, first and foremost food is best. Get this
Speaker 2: food into your gut. It's going to be beneficial. If
Speaker 2: you had to or want to add a dietary supplement,
Speaker 2: I would go with the meta mucil sillium type products
Speaker 2: that are out there, and there's many many generic over
Speaker 2: the country. You get a met Costco, Walgreens, you know
Speaker 2: your local supermarket has some sort of local brand of cillium.
Speaker 2: Is the is the product that you would be looking for?
Speaker 2: All right? So the DASH diet information I'm going to
Speaker 2: post on the newsletter for next week next Saturday. Do
Speaker 2: signer for the newsletter. Follow along with all of your
Speaker 2: of our social media offerings and what I would say.
Speaker 2: We are here as a resource. We want to help
Speaker 2: the public coast to coast with their health, with their wellness,
Speaker 2: and answer questions. There's so many of you that are
Speaker 2: sitting out there confused, this misunderstanding about what my condition is.
Speaker 2: How do I get the best care for my father,
Speaker 2: my mother, my son, my daughter, my wife, myself. We're
Speaker 2: here as a resource. Check check the opportunity to communicate
Speaker 2: with us through our website Doctor Joegalotti dot com. There's
Speaker 2: a contact us tab and you could send us a
Speaker 2: message that comes right to me and my team. So
Speaker 2: that is is it. I want you to think about
Speaker 2: your health, your wellness. What are you eating? Are you
Speaker 2: getting enough sleep? Are you getting enough exercise? Are you
Speaker 2: getting enough fiber in your diet? Are you getting too
Speaker 2: much salt in your diet? Try to reduce it to
Speaker 2: less than two thousand milligrams per day. And if for
Speaker 2: those that are going to the doctor this week that
Speaker 2: have a weight problem, it really behooves you to sit
Speaker 2: the doctor down or the nurse practitioner or the PA
Speaker 2: and have a conversation to say, hey, how am I
Speaker 2: going to tackle this because you're at risk for all
Speaker 2: of these other serious complications that we don't want you
Speaker 2: to get.
Speaker 1: So that is it.
Speaker 2: I'm doctor Joe Galotti, so glad to be here tonight,
Speaker 2: and you know what, Sunday, You'll be here in seven days.
Speaker 2: Take care, we'll see you.
Speaker 1: Then you've been listening to your Health First with doctor
Speaker 1: Joe Glotti. For more information on this program or the
Speaker 1: content of this program, go to your Health First dot com.