WEBVTT 1 00:00:01.760 --> 00:00:03.399 Initialize sequence. 2 00:00:04.480 --> 00:00:07.080 Coming to you live from Houston, Texas, home to the 3 00:00:07.080 --> 00:00:08.599 world's largest medical center. 4 00:00:08.880 --> 00:00:16.359 Bunch Phase Everything Looking two. 5 00:00:19.640 --> 00:00:23.719 This is your Health First, the most beneficial health program 6 00:00:23.760 --> 00:00:26.960 on radio with doctor Joe Bellotti. During the next hour, 7 00:00:27.039 --> 00:00:30.359 you'll learn about health, wellness and the prevention of disease. 8 00:00:30.800 --> 00:00:33.520 Now here's your host, doctor Joe Bellotti. 9 00:01:02.119 --> 00:01:05.000 Well a good Sunday evening to everybody. Doctor Joe Galotti, 10 00:01:05.040 --> 00:01:08.599 I appreciate you tuning in to spend an hour of 11 00:01:08.640 --> 00:01:11.079 your weekend with us. The name of the program is 12 00:01:11.159 --> 00:01:14.760 Your Held First. We're here every Sunday between seven and 13 00:01:15.040 --> 00:01:18.920 a pm. And to follow along, you'll know the drill. 14 00:01:19.000 --> 00:01:23.079 Our website is doctor Joegalotti dot com, d R j 15 00:01:23.359 --> 00:01:26.599 O E G A L A t I dot com. 16 00:01:27.000 --> 00:01:29.719 All the information you need to know about me and 17 00:01:29.760 --> 00:01:33.120 our program and our team is there. SONA for our 18 00:01:33.239 --> 00:01:35.879 newsletter which goes out every weekend, you could send me 19 00:01:35.920 --> 00:01:38.200 a message. All of our social media links are there, 20 00:01:39.000 --> 00:01:42.359 and so that is our one stop shop to find 21 00:01:42.400 --> 00:01:46.000 out about the program. It is at doctor Joeglotti dot com. 22 00:01:46.480 --> 00:01:52.959 So you know, for this Sunday evening, I decided to 23 00:01:53.000 --> 00:01:56.799 break it up into four different segments. I want to 24 00:01:56.879 --> 00:02:01.640 really cover four separate topic with you during each segment. 25 00:02:01.680 --> 00:02:04.760 The first one is I want to give a quick 26 00:02:04.799 --> 00:02:09.719 little overview about the GLP one drugs that are on 27 00:02:09.800 --> 00:02:12.719 the market for weight loss. You really can't open up 28 00:02:12.800 --> 00:02:15.599 a newspaper, magazine, or listen to the radio or TV 29 00:02:15.719 --> 00:02:21.879 without hearing about ozempicg V manjaro, all of these agents. 30 00:02:21.919 --> 00:02:24.479 So we're going to touch on that. Second part, I 31 00:02:24.520 --> 00:02:27.599 want to talk about cancer screening. This is something that 32 00:02:27.639 --> 00:02:30.240 all of you really need to be up to speed of. 33 00:02:30.360 --> 00:02:33.280 Third part, we're going to talk, you know, really give 34 00:02:33.280 --> 00:02:36.280 you a little bit of my spin on meal prepping. 35 00:02:36.280 --> 00:02:39.520 A lot of people talk about how they meal prep, 36 00:02:39.599 --> 00:02:43.680 but others really don't have a very good sense of 37 00:02:43.719 --> 00:02:46.240 how to do that. And then the fourth part really 38 00:02:47.319 --> 00:02:49.319 is how to be a good patient, how to be 39 00:02:50.000 --> 00:02:53.719 a good consumer when you are getting healthcare for yourself 40 00:02:53.840 --> 00:02:58.120 or for your family. So I would say to make 41 00:02:58.199 --> 00:03:03.639 this a really good actionable radio program for tonight. Those 42 00:03:03.680 --> 00:03:07.080 are the four agents we you know, really the four 43 00:03:07.400 --> 00:03:11.719 topics we want to talk about. So to start off, 44 00:03:11.759 --> 00:03:18.759 these GLP one drugs, and they are probably one of 45 00:03:18.800 --> 00:03:23.319 the hottest topics in the news with regard to health 46 00:03:23.319 --> 00:03:26.840 and wellness and weight loss and looking good, and it's 47 00:03:26.919 --> 00:03:31.159 the cool prescription to have. But you all have to 48 00:03:31.199 --> 00:03:34.120 proceed with caution. And I have been saying this nearly 49 00:03:34.240 --> 00:03:37.240 from the beginning. Now let me let me just sort 50 00:03:37.280 --> 00:03:40.400 of tell you where I'm coming from. Yes, indeed, there 51 00:03:40.439 --> 00:03:44.080 is no denial we are facing as a country a 52 00:03:44.520 --> 00:03:52.199 massive obesity crisis. This is a tsunami of a health crisis. 53 00:03:53.080 --> 00:03:57.479 Now you would say, okay, there are these drugs, these 54 00:03:57.599 --> 00:04:09.159 GLP one agents. It's ozempic, wagovi, rebealsis, Victosa, Munjaro, zep bound, trulicity. 55 00:04:09.240 --> 00:04:14.280 These are medications that will indeed work and make you 56 00:04:14.360 --> 00:04:18.079 lose weight. So on one hand of the argument, you say, well, gee, 57 00:04:18.079 --> 00:04:21.319 you're telling us this is a tsunami of a problem 58 00:04:21.360 --> 00:04:25.079 and we have a fix in a sense, so what's 59 00:04:25.120 --> 00:04:28.680 your beef? Well, I think we have to ticket one 60 00:04:28.920 --> 00:04:32.040 step further and look at this a little bit more clearly. 61 00:04:33.680 --> 00:04:39.360 First of all, these medications are not without side effects, 62 00:04:40.000 --> 00:04:45.160 ranging from mild to moderate to severe side effects. Now 63 00:04:45.199 --> 00:04:52.639 at the absolute worst conceivable side effect, there has been 64 00:04:52.680 --> 00:04:55.680 talked for a long time that these GLP one agents 65 00:04:55.720 --> 00:05:00.480 can cause thyroid cancer. That's something you certainly don't want 66 00:05:00.519 --> 00:05:03.480 to deal with. But I must say there have been 67 00:05:03.519 --> 00:05:08.800 some recent reports that indicate that thyroid cancer is less 68 00:05:08.879 --> 00:05:12.800 of a problem and may not be associated with these drugs. 69 00:05:12.800 --> 00:05:15.519 Now I am in the next couple of weeks, I'm 70 00:05:15.560 --> 00:05:18.920 going to be reaching out to my thyroid expert, my 71 00:05:19.000 --> 00:05:24.519 diabetes expert and see what she thinks about this. But 72 00:05:24.639 --> 00:05:28.759 the medical literature would make you think that the risk 73 00:05:28.800 --> 00:05:32.319 of thyroid cancer is much less. The other serious side 74 00:05:32.360 --> 00:05:36.879 effect is the development of pancreatitis, which is inflammation of 75 00:05:36.920 --> 00:05:41.560 the pancreas. Again, this is a complication that could be mild, moderate, 76 00:05:41.680 --> 00:05:45.680 or severe. The monerit to severe cases of pancreatitis can 77 00:05:45.759 --> 00:05:48.439 really take you down and take you out, so you 78 00:05:48.519 --> 00:05:52.120 have to be careful. The majority of the other adverse 79 00:05:52.160 --> 00:05:55.040 events or side effects are related to a lot of 80 00:05:55.240 --> 00:06:02.879 gi disturbance, nausea, vomiting, constipation, just feeling sick to your stomach. 81 00:06:04.199 --> 00:06:07.000 Even more rare, developing something that would look like a 82 00:06:07.079 --> 00:06:11.600 bowel obstruction. But many times these feed people, these patients 83 00:06:11.639 --> 00:06:16.759 feel really horrible, and that is enough of a side 84 00:06:16.759 --> 00:06:21.639 effect to make you stop taking it. Now, the other 85 00:06:22.600 --> 00:06:26.519 real issue that I have is that for those that 86 00:06:26.639 --> 00:06:31.319 get on these drugs and pick whatever variety you want, 87 00:06:31.360 --> 00:06:34.199 whatever flavor of the month. It is ozembic, well go 88 00:06:34.399 --> 00:06:39.920 v Victosa, manjaro, zep bound, etc. Yes, you take it. 89 00:06:40.040 --> 00:06:42.079 You may or may not have side effects. You could 90 00:06:42.079 --> 00:06:44.319 sort of tolerate it, You could sort of limp through 91 00:06:44.360 --> 00:06:48.639 the side effects. But the key, the key issue that 92 00:06:48.680 --> 00:06:52.199 I have is that people are not patients, are not 93 00:06:52.399 --> 00:06:56.920 learning to eat better, They are not learning to take 94 00:06:56.959 --> 00:07:01.519 care of themselves better. They are not learning about nutrition 95 00:07:02.079 --> 00:07:07.480 and food. And what happens is, for whatever reason, you 96 00:07:07.639 --> 00:07:12.240 have success, you lose weight on these medications. We've already 97 00:07:12.360 --> 00:07:16.399 established that. But for some reason, either it's an insurance 98 00:07:16.439 --> 00:07:19.160 issue you can't pay for it, or maybe you're having 99 00:07:19.160 --> 00:07:21.480 some sort of side effect from it and you have 100 00:07:21.560 --> 00:07:26.600 to stop. So the twenty thirty, forty or fifty pounds 101 00:07:26.639 --> 00:07:30.240 that you've lost will come back right away, because you 102 00:07:30.360 --> 00:07:35.800 have not made any conscious decision to change the way 103 00:07:35.839 --> 00:07:38.199 you eat, the way you cook, the way you take 104 00:07:38.240 --> 00:07:43.360 care of yourself, your different lifestyle issues. Because with all 105 00:07:43.399 --> 00:07:48.519 of these medical therapies, there always is in it really 106 00:07:48.600 --> 00:07:53.120 is sort of in this small print associated the use 107 00:07:53.160 --> 00:07:58.480 of this drug associated with lifestyle modifications, and that is exercise, 108 00:07:58.600 --> 00:08:03.480 taking better care of yourself, sleeping better, limiting or avoiding alcohol. 109 00:08:04.279 --> 00:08:09.720 Eating a more nutritious diet. Now, eat a more nutritious 110 00:08:09.759 --> 00:08:13.439 diet is not eating out. You're going to have to 111 00:08:13.480 --> 00:08:20.279 bring the nutritious diet into your house, preparing meals, knowing 112 00:08:20.360 --> 00:08:22.160 how to meal prep, which we're going to get to 113 00:08:22.600 --> 00:08:26.000 a little bit later. And so if you do not 114 00:08:26.279 --> 00:08:32.279 make this a priority to learn how to shop and 115 00:08:32.399 --> 00:08:38.279 meal prep and decide which recipe or foods that you're 116 00:08:38.279 --> 00:08:41.600 going to eat are better than one or the other, 117 00:08:42.440 --> 00:08:46.720 you will not be successful long term. Will not be 118 00:08:46.799 --> 00:08:50.440 successful long term. Now, there are many people that are 119 00:08:50.480 --> 00:08:56.039 indeed overweight or in the early stages of obesity. They 120 00:08:56.120 --> 00:09:01.039 have never never tried to exercise more, they have never 121 00:09:01.240 --> 00:09:05.879 tried to adjust their lifestyle the decisions that make the 122 00:09:05.919 --> 00:09:10.799 habits that they have. I have had so many patients 123 00:09:10.799 --> 00:09:13.519 that have been in this situation, and typically they have 124 00:09:13.600 --> 00:09:18.639 fatty liver disease, high cholesterol, and some early diabetes changes 125 00:09:19.240 --> 00:09:22.799 and they take it upon themselves to eat better, learn 126 00:09:22.879 --> 00:09:27.879 to cook, adjust their diet, exercise, stop alcohol, stop drinking 127 00:09:28.679 --> 00:09:32.799 sugar sodas, get rid of the sugary cereals, all the 128 00:09:32.879 --> 00:09:37.159 processed foods, and they come back in six, eight, twelve, 129 00:09:37.840 --> 00:09:42.919 sixteen weeks later down fifteen twenty twenty five pounds and 130 00:09:42.960 --> 00:09:46.000 they're feeling better, and their labs look better and their 131 00:09:46.039 --> 00:09:49.679 diabetes markers, their blood sugar looks better. So it can 132 00:09:49.919 --> 00:09:55.840 be done. But if you're in this pill mentality, which 133 00:09:55.840 --> 00:09:59.200 I love to talk about, where I need the shot, 134 00:09:59.679 --> 00:10:02.600 I need the shot to lose weight, but you haven't 135 00:10:02.600 --> 00:10:06.960 done the hard work. And I really wouldn't look at 136 00:10:07.000 --> 00:10:09.679 it this hard work. It is a conscious decision that 137 00:10:09.720 --> 00:10:13.720 you're going to change your ways, because it really is 138 00:10:13.919 --> 00:10:18.559 unsustainable to think that every overweight person, every obese person 139 00:10:19.000 --> 00:10:23.480 is going to be on these medications for what the 140 00:10:23.519 --> 00:10:27.399 rest of your life. That doesn't make any sense either. 141 00:10:27.720 --> 00:10:31.799 So for those that have serious complications related to heart disease, 142 00:10:31.879 --> 00:10:38.279 serious complications of diabetes or obesity, kidney disease, et cetera, yes, 143 00:10:38.440 --> 00:10:44.879 these medications play a very very important life saving role. 144 00:10:45.440 --> 00:10:47.879 But for many others, and I don't know what the 145 00:10:47.919 --> 00:10:51.600 exact percentage is, is it fifty percent of the people 146 00:10:51.720 --> 00:10:56.559 have to or could go through the lifestyle pathway. First, 147 00:10:56.639 --> 00:11:00.639 eat better, exercise, stop drinking, don't you know, have a 148 00:11:00.759 --> 00:11:05.120 leader of doctor Pepper every day. I don't know if 149 00:11:05.120 --> 00:11:07.960 that's fifty percent or seventy percent of the people. I 150 00:11:08.080 --> 00:11:12.840 just don't know. Maybe it's twenty percent, but that is 151 00:11:13.639 --> 00:11:18.799 what we need to do. All right. So GOP agents 152 00:11:19.440 --> 00:11:22.799 they're very effective. They will work, but you have to 153 00:11:22.879 --> 00:11:26.039 realize that there are adverse events that can make you sick, 154 00:11:26.919 --> 00:11:31.919 moderately sick, mildly sick, or severely sick with complications. But 155 00:11:32.720 --> 00:11:36.799 at the bottom of it all, your greatest success is 156 00:11:36.840 --> 00:11:41.200 going to be if you intervene yourself with these life 157 00:11:41.480 --> 00:11:45.639 style changes. All right, all right, let's take a break. 158 00:11:45.639 --> 00:11:47.799 The next segment I want to come up on is 159 00:11:48.200 --> 00:11:53.200 we're going to be talking about cancer streak, cancer screening 160 00:11:53.399 --> 00:11:56.399 strategies for all of you. It's something that is always 161 00:11:56.399 --> 00:11:59.840 worthwhile to talk about. Don't forget Doctor Joeglotti dot Com 162 00:11:59.879 --> 00:12:03.960 is our website. Stay tuned. We're bright back raising your 163 00:12:04.000 --> 00:12:08.480 Health IQ, one listener at a time. That is our 164 00:12:09.639 --> 00:12:12.559 call to action for all of you. I'm doctor Joe Galotti. 165 00:12:12.799 --> 00:12:15.879 Every Sunday, we're here between seven and a PM, and 166 00:12:16.080 --> 00:12:18.840 I certainly do appreciate your giving us a little bit 167 00:12:18.919 --> 00:12:22.919 of your weekend. To buff you up a little bit 168 00:12:23.080 --> 00:12:28.120 and make you better consumers. That is it. Doctor Joglotti 169 00:12:28.159 --> 00:12:32.679 dot com. Doctor Joegalotti dot com is our website on 170 00:12:32.720 --> 00:12:35.679 a for our newsletter, send me a message. All of 171 00:12:35.679 --> 00:12:39.480 our resources are there social media. Uh. If you want 172 00:12:39.519 --> 00:12:43.159 to follow along and stay tuned with anything new that 173 00:12:43.200 --> 00:12:47.440 we're doing, we do webinars and our podcasting is all there, 174 00:12:47.480 --> 00:12:50.120 but you have to go to doctor Jogalotti dot com. 175 00:12:50.360 --> 00:12:53.919 All right, So segment number two we finished on the 176 00:12:53.960 --> 00:13:00.679 GOLP one agents sync in and think out all of that. 177 00:13:00.759 --> 00:13:05.399 The next thing is cancer guidelines. What is it that 178 00:13:05.480 --> 00:13:09.399 you need to do to reduce your chance of cancer. 179 00:13:09.519 --> 00:13:13.039 I think people would rather hear that they're going to 180 00:13:13.039 --> 00:13:19.000 be abducted by aliens and flung off to Pluto rather 181 00:13:19.360 --> 00:13:23.240 than be told that they have cancer. It is really, 182 00:13:23.440 --> 00:13:28.279 really a very feared thing, and for some reasons, yes 183 00:13:28.320 --> 00:13:33.320 it is. But in no particular order. Here breast cancer, 184 00:13:33.320 --> 00:13:35.200 and we've talked a lot about breast cancer. If you 185 00:13:35.240 --> 00:13:39.679 go back on our website and our podcast. I have 186 00:13:39.799 --> 00:13:44.240 had a number of interviews with women that have gone 187 00:13:44.279 --> 00:13:47.720 through breast cancer and it's great to hear their story. 188 00:13:48.159 --> 00:13:52.080 But from the American Cancer Society Breast Cancer. If you 189 00:13:52.200 --> 00:13:56.320 are forty to forty forty years old, you should have 190 00:13:56.399 --> 00:14:00.480 the choice to start annual breast cancer screening with a 191 00:14:00.559 --> 00:14:05.039 mammogram if you wish to do that. Forty five to 192 00:14:05.759 --> 00:14:09.480 fifty four you should get a mammogram every year. So 193 00:14:09.600 --> 00:14:13.000 the forty to forty four is by the American Cancer 194 00:14:13.039 --> 00:14:17.480 Society guidelines a little on the earlier side. If you want, 195 00:14:17.759 --> 00:14:21.759 you can, but they're saying forty five to fifty four. 196 00:14:22.639 --> 00:14:25.399 If you are fifty five and older, you should switch 197 00:14:25.440 --> 00:14:31.320 to a mammogram every two years and continue to screen annually. 198 00:14:31.960 --> 00:14:34.679 Screening should continue as long as a woman is in 199 00:14:34.720 --> 00:14:40.320 good health and is expected to live ten years or longer. Now, 200 00:14:40.360 --> 00:14:44.159 all women should be familiar with the known benefits, limitation, 201 00:14:45.000 --> 00:14:50.440 and potential harms associated with breast cancer screening. Keep in 202 00:14:50.639 --> 00:14:54.799 mind if you have a family history a genetic tendency, 203 00:14:55.679 --> 00:15:01.960 you need to be more aggressive the style of screening 204 00:15:02.039 --> 00:15:04.919 with more of a and I hate to say standard mammogram, 205 00:15:05.759 --> 00:15:08.639 but you may need to get scanned with MRI of 206 00:15:08.879 --> 00:15:13.159 the breast. But certainly you want to talk to your 207 00:15:13.200 --> 00:15:19.320 healthcare provider, be your primary care or your GYN physician. 208 00:15:19.440 --> 00:15:24.960 So you want to know your family history, your mom, grandmother, sisters, aunts, 209 00:15:25.399 --> 00:15:29.240 cousins that have had breast cancer, or if you have 210 00:15:29.399 --> 00:15:34.120 any other personal risk factors. One thing here I'll throw 211 00:15:34.159 --> 00:15:39.200 in alcohol and obesity is associated with a higher risk 212 00:15:39.279 --> 00:15:43.480 of breast cancer. So again, you can screen all you want, 213 00:15:43.600 --> 00:15:47.120 but if you're not intervening with these risk factors, it 214 00:15:47.200 --> 00:15:50.279 is you're not going to get as big of a 215 00:15:50.320 --> 00:15:52.759 bang for your buck. All right, let's talk about colon 216 00:15:52.799 --> 00:15:56.080 and rectal cancer. So as long as you don't have 217 00:15:56.120 --> 00:15:58.960 a family history, you are sort of an average risk 218 00:15:59.120 --> 00:16:04.440 type person. Screening for colon cancer starts at forty five 219 00:16:04.600 --> 00:16:07.799 years old. It can be a colonoscope, it could be 220 00:16:07.840 --> 00:16:11.840 some sort of a stool based test where you submit 221 00:16:12.039 --> 00:16:16.000 a stool sample. Colon guard is probably what you're most 222 00:16:16.399 --> 00:16:22.120 familiar with, which is an acceptable form of screening. But 223 00:16:22.279 --> 00:16:25.519 it's forty five years old. Certainly it's going to be 224 00:16:25.600 --> 00:16:28.240 younger if you have a family history of colon cancer, 225 00:16:28.440 --> 00:16:32.120 or family history of colon polyps, or you have other 226 00:16:32.320 --> 00:16:35.600 diseases that put you at risk for cancer, one of 227 00:16:35.639 --> 00:16:38.639 which is ulcer of colliitis or Crohn's disease that is 228 00:16:38.679 --> 00:16:43.720 inflammatory bowel disease. Now the key thing. The key thing here, 229 00:16:44.399 --> 00:16:49.559 screening is for people that have no symptoms. You do 230 00:16:49.679 --> 00:16:53.440 not see blood in your stool, you do not have 231 00:16:53.559 --> 00:16:57.080 abdominal pain, you have not had unexplained weight loss, you 232 00:16:57.120 --> 00:17:01.519 have not noticed that your stool caliber, the stool size 233 00:17:02.120 --> 00:17:06.920 has changed. If that's going on, we're no longer in 234 00:17:07.039 --> 00:17:12.799 a screening mode, but we're more in a diagnostic mode. 235 00:17:12.960 --> 00:17:16.279 Why are you having blood in your stool, Why are 236 00:17:16.359 --> 00:17:20.079 you constipated, Why are you having pain in your abdomen 237 00:17:20.160 --> 00:17:24.839 or down in your rectum. Okay, so typically screening starts 238 00:17:24.839 --> 00:17:28.720 at forty five obviously if you have symptoms earlier, but 239 00:17:28.759 --> 00:17:31.319 if you're in good health, you should continue screening through 240 00:17:31.440 --> 00:17:35.160 age seventy five. If you're seventy six to eighty five, again, 241 00:17:35.599 --> 00:17:41.359 talk with your doctor and make these decisions. Cervical cancer, certainly, 242 00:17:41.400 --> 00:17:45.119 this is something that's going to be discussed with your gynecologist. 243 00:17:45.160 --> 00:17:49.160 It should start at age twenty five for women. And 244 00:17:49.279 --> 00:17:56.480 of course we have the human papaloma virus vaccine, which 245 00:17:56.519 --> 00:18:01.000 is something that both men and women should think about 246 00:18:01.200 --> 00:18:06.640 getting to lower the risk. And then we have endometrial cancer. Again, 247 00:18:06.759 --> 00:18:08.519 this is something that you want to check in with 248 00:18:08.599 --> 00:18:15.079 your gyn to see what specific screening needs to take place. 249 00:18:15.480 --> 00:18:18.640 The last thing before we take a break is lung cancer, 250 00:18:18.720 --> 00:18:23.319 so with people that are smokers or have quit smoking, 251 00:18:24.799 --> 00:18:27.440 so it's really current smokers or people that used to smoke, 252 00:18:28.119 --> 00:18:31.519 and or if you have at least a twenty pack 253 00:18:31.599 --> 00:18:35.160 year history of smoking. So a pack year is if 254 00:18:35.160 --> 00:18:38.160 you smoke a pack of cigarettes a day for a year, 255 00:18:38.519 --> 00:18:42.960 that is a one pack year smoke. If you smoke 256 00:18:43.039 --> 00:18:46.559 it half a package a day for a year, that 257 00:18:46.799 --> 00:18:51.119 is a half pack year exposure. But anyway, if you 258 00:18:51.119 --> 00:18:55.599 are a smoker between fifty and eighty, the screening strategy 259 00:18:55.839 --> 00:19:01.920 is low dosed CT of the chest annually. All right, 260 00:19:02.000 --> 00:19:06.599 so that is another strategy. And then prostate cancer, certainly 261 00:19:06.640 --> 00:19:11.279 this is in flux. Again, talk with your doctor about 262 00:19:11.359 --> 00:19:16.039 getting screened, getting a PSA test, to digital rector exam. 263 00:19:16.480 --> 00:19:20.759 Uh and uh again talk with your doctor. The other 264 00:19:20.759 --> 00:19:24.079 thing I'm going to post on our Facebook page is 265 00:19:24.359 --> 00:19:29.519 a website from the American Cancer Society that talks about 266 00:19:29.720 --> 00:19:32.400 it's a little online five minute quiz that you could 267 00:19:32.400 --> 00:19:35.559 take about knowing your cancer risks. All Right, I'm doctor 268 00:19:35.599 --> 00:19:38.680 Joe Galotti. News weather, traffic coming up, Stay tuned, We'll 269 00:19:38.720 --> 00:19:42.319 bright back doctor Joe Galotti back. Thank you for tuning 270 00:19:42.359 --> 00:19:44.799 in the Needy program with your help. Kurst for Jervis 271 00:19:44.839 --> 00:19:48.240 Sunday between seven and eight pm and our website Doctor 272 00:19:48.319 --> 00:19:52.960 Joegalotti dot com, Doctor Joe Galotti dot com. You know 273 00:19:53.240 --> 00:19:57.000 the you know last segment, we were talking about cancer 274 00:19:57.039 --> 00:19:59.240 and I wanted to make sure we didn't gloss over 275 00:20:00.200 --> 00:20:04.119 the issues related to prostate cancer. So over the last 276 00:20:04.160 --> 00:20:08.359 ten fifteen years, there has been controversy or I would 277 00:20:08.359 --> 00:20:12.160 say lively discussion about screening for prostate cancer. One of 278 00:20:12.160 --> 00:20:15.880 the issues was that a lot of men were going 279 00:20:15.920 --> 00:20:21.319 for unnecessary prostate biopsies and this lent led to not 280 00:20:21.359 --> 00:20:24.960 only discomfort and cost, there could be some issues related 281 00:20:25.000 --> 00:20:30.160 to infection or bleeding or other issues. So the American 282 00:20:30.240 --> 00:20:34.839 Cancer Society, which is really one organization, it is not 283 00:20:34.960 --> 00:20:38.319 the ultimate voice. There are others that are going to 284 00:20:38.319 --> 00:20:45.279 comment on prostate cancer. But their issue is that they 285 00:20:45.319 --> 00:20:49.599 recommend men make an informed decision with a healthcare provider 286 00:20:50.039 --> 00:20:53.400 about when to be tested for prostate cancer. So starting 287 00:20:53.440 --> 00:20:57.279 at age fifty, men should talk to a healthcare provider 288 00:20:57.839 --> 00:21:01.119 about the pros and cons of test that they can 289 00:21:01.640 --> 00:21:04.559 decide to make the right decision. Now. If you're African 290 00:21:04.599 --> 00:21:08.160 American or have a father or brother who had prostate 291 00:21:08.200 --> 00:21:11.640 cancer before sixty five, you should have this talk with 292 00:21:11.720 --> 00:21:16.759 your healthcare team. Starting at age forty five, if you 293 00:21:16.880 --> 00:21:19.480 are going to go ahead and get tested, you should 294 00:21:19.480 --> 00:21:24.799 get a PSA prostate specific antigen blood test with or 295 00:21:24.880 --> 00:21:29.839 without a rectal exam starting at that time. How often 296 00:21:29.880 --> 00:21:33.680 you get tested will depend on what your PSA level is. 297 00:21:34.119 --> 00:21:38.759 But the overwhelming part we've talked about screening for cancer. 298 00:21:40.559 --> 00:21:42.880 How do you take control of your health and reduce 299 00:21:43.000 --> 00:21:47.599 your cancer risk? That is the whole issue here. Stay 300 00:21:47.599 --> 00:21:53.839 away from tobacco, limit alcohol, if not avoid it altogether. 301 00:21:55.720 --> 00:21:59.880 Try to get to and stay at a healthy way. 302 00:22:00.720 --> 00:22:07.880 More exercise, eat healthy, as I will tell everybody, plant based, 303 00:22:08.279 --> 00:22:13.759 whole food diet, plenty of fruits and vegetables, the idea 304 00:22:13.759 --> 00:22:18.759 of eliminating alcohol, protect your skin, and most importantly is 305 00:22:19.079 --> 00:22:25.119 know your family history. Okay, know what mom or dad 306 00:22:25.960 --> 00:22:28.119 died from. So many patients coming to me and they 307 00:22:28.160 --> 00:22:30.680 have no idea what their parents died from. Yeah, they 308 00:22:30.720 --> 00:22:34.200 had some sort of tumor cancer, they went for surgery, chemo, radiation, 309 00:22:34.359 --> 00:22:37.680 and hell if I know what it was you know what, 310 00:22:37.720 --> 00:22:41.039 you're not doing yourself a favor or your children or 311 00:22:41.079 --> 00:22:45.759 your siblings, so you really want to know about your family. Okay, 312 00:22:47.880 --> 00:22:50.480 for the third section here, we're going to be talking 313 00:22:50.480 --> 00:22:55.400 about meal prepping, and everybody talks about meal prepping. Do 314 00:22:55.440 --> 00:22:57.640 you meal prep? I meal prep ME and my boyfriend 315 00:22:57.680 --> 00:22:59.720 meal prep. I meal prep on myself. I meal prep 316 00:22:59.759 --> 00:23:02.920 on meal prep on Friday? Yeah yeah, yeah, yeah, yeah 317 00:23:02.960 --> 00:23:09.240 yeah yay. So by definition, in a sense, meal prepping 318 00:23:09.839 --> 00:23:15.720 is that process of planning and preparing meals in advance 319 00:23:16.279 --> 00:23:20.640 to save time number one and really reduce stress. So 320 00:23:20.680 --> 00:23:25.359 many people get really a bit whacked out when they 321 00:23:25.359 --> 00:23:29.319 start thinking about preparing their meals. But the third thing 322 00:23:29.400 --> 00:23:31.960 is also to ensure healthy eating so that you're not 323 00:23:32.039 --> 00:23:36.200 doing it on the fly and look, I am as 324 00:23:36.279 --> 00:23:40.000 guilty as anybody could be. You're starving. The last thing 325 00:23:40.039 --> 00:23:44.759 you may want to do is start making a meal 326 00:23:45.720 --> 00:23:48.119 when you're about to pass out because you haven't eaten. 327 00:23:49.160 --> 00:23:54.039 But if you have things prepped already most of the 328 00:23:54.079 --> 00:23:57.440 way done, it's going to ensure healthy eating and prevent 329 00:23:57.480 --> 00:24:00.880 you from going to the drive through. Okay, so now 330 00:24:01.400 --> 00:24:07.200 this practice of meal planning really at its simplest forum 331 00:24:08.039 --> 00:24:13.319 will involve cooking or portioning meals ahead time so that 332 00:24:13.400 --> 00:24:16.880 you're ready to eat through the week. It is preparation 333 00:24:17.200 --> 00:24:21.440 meal prepping. Okay, So the various components here. Number one 334 00:24:21.480 --> 00:24:24.920 the planning, So you have to decide on the meals 335 00:24:24.920 --> 00:24:26.559 for the week, what the heck you're going to do. 336 00:24:26.640 --> 00:24:30.119 You're going to have to make some sort of a menu, 337 00:24:30.640 --> 00:24:36.359 consider your nutritional needs and preferences. Do you want more fish, 338 00:24:36.400 --> 00:24:39.160 you want to go more high fiber, do you want 339 00:24:39.160 --> 00:24:43.079 to go more vegetarian without any meat? And you have 340 00:24:43.119 --> 00:24:46.759 to create a shopping list based on this meal plan. Okay, 341 00:24:46.759 --> 00:24:50.640 so that's planning. The second thing really is what we 342 00:24:50.640 --> 00:24:56.079 would call batch cooking, so as best you can prepare 343 00:24:56.279 --> 00:25:01.880 large quantities of ingredients or fo meals at once. This 344 00:25:01.920 --> 00:25:05.599 will save time and ensure you have healthy options available. 345 00:25:05.680 --> 00:25:08.240 So you plan out what you're going to eat, you 346 00:25:08.279 --> 00:25:12.000 go shop, you've got all the raw materials, no pun involved, 347 00:25:12.440 --> 00:25:16.440 and then you just prepare a whole bunch of grilled chicken, 348 00:25:16.559 --> 00:25:19.440 a whole bunch of fish, a whole bunch of various 349 00:25:20.039 --> 00:25:25.319 vegetables that are ready to go. Again, saves time to me. 350 00:25:25.559 --> 00:25:29.279 Saving time cuts down on anxiety, and you're going to 351 00:25:29.319 --> 00:25:33.720 have healthy options available at all times. The third part 352 00:25:33.759 --> 00:25:37.119 is portioning. You have to portion this stuff out. You 353 00:25:37.200 --> 00:25:40.920 got to divide meals into individual portions. Now, if you 354 00:25:41.079 --> 00:25:45.039 are very good at eyeballing, it good for you. But 355 00:25:45.880 --> 00:25:50.720 get a scale. You can buy a scale on Amazon 356 00:25:50.839 --> 00:25:54.720 for fifteen dollars and that way you can make sure 357 00:25:54.799 --> 00:25:58.519 you've got three or four ounces of a vegetable, of 358 00:25:58.599 --> 00:26:03.279 a protein, et ceterac. So by portioning it out both 359 00:26:03.759 --> 00:26:08.480 in size right, that's sort of a portion, it makes 360 00:26:08.519 --> 00:26:11.200 it easier to grab a meal on the goal and 361 00:26:11.319 --> 00:26:15.240 helps again control portion size. For the last year, I've 362 00:26:15.279 --> 00:26:19.440 been a big fan of these vacuum sealers. So we 363 00:26:19.519 --> 00:26:26.759 will make certain vegetables, fish, chicken, and vacuum seal it 364 00:26:26.839 --> 00:26:29.480 so that I know, if I'm home alone, nobody's here. 365 00:26:30.359 --> 00:26:33.119 I have a portion of chicken that's already cooked or 366 00:26:33.200 --> 00:26:36.079 vegetables that are already cooked. And the last thing is 367 00:26:36.119 --> 00:26:41.440 storage air tight containers to keep these meals fresh. You 368 00:26:41.440 --> 00:26:43.640 don't want it to go bad and spoil. And then 369 00:26:43.720 --> 00:26:46.599 label the containers with the date so that you don't 370 00:26:46.680 --> 00:26:49.039 find something that's like two years old and then you 371 00:26:49.119 --> 00:26:53.599 get sick. From that. So it's planning, batch cooking, portioning, 372 00:26:54.039 --> 00:27:02.440 and then storage. And the key philosophy here is not 373 00:27:02.559 --> 00:27:08.319 to make it difficult. Keep it simple. What was it, 374 00:27:08.359 --> 00:27:13.599 Bill Clinton? Keep it simple? Stupid? You want to choose 375 00:27:13.759 --> 00:27:17.599 simple recipes. Now, simple recipes do not mean that you're 376 00:27:17.640 --> 00:27:24.079 eating a lousy diet. You want to look at recipes 377 00:27:24.160 --> 00:27:29.519 that have minimal ingredients and preparation time. There's a lot 378 00:27:29.599 --> 00:27:31.759 of different meals that you can make by stir frying. 379 00:27:31.839 --> 00:27:34.680 You could, you know, chop up shrimp, chop up chicken 380 00:27:36.400 --> 00:27:43.720 fish and just sort of pan cook it. Salads, grain 381 00:27:43.799 --> 00:27:45.759 bowls or what a lot of people are having. So 382 00:27:45.799 --> 00:27:49.640 you get some brown rice, you could have quinoa, various 383 00:27:50.519 --> 00:27:54.839 nutritious grains, and you put it all together in a bowl, 384 00:27:55.359 --> 00:28:00.240 very nutritious, good portion size. The other thing is looking 385 00:28:00.359 --> 00:28:04.960 in bulk certainly, you know large pot baking sheets, prepare 386 00:28:05.039 --> 00:28:09.519 multiple servings at once, roast a whole bunch of vegetables 387 00:28:09.559 --> 00:28:15.160 at one time, and it makes it all the more easier. 388 00:28:15.240 --> 00:28:19.799 Now that the technology is here at our fingertips, A 389 00:28:19.960 --> 00:28:24.640 crock pot, slow cooker, insta pot certainly is very popular. 390 00:28:24.640 --> 00:28:26.200 A lot of my patients, a lot of friends and 391 00:28:26.200 --> 00:28:30.400 neighbors have these. These will allow you to basically set 392 00:28:30.559 --> 00:28:33.519 up the meal and come back when it's completed. You 393 00:28:33.519 --> 00:28:36.759 don't have to sweat over a stove or an oven, 394 00:28:36.880 --> 00:28:39.839 so think about getting an insta pot or some sort 395 00:28:39.880 --> 00:28:44.160 of crock pot. Prep the ingredients separately. You want to 396 00:28:44.200 --> 00:28:48.079 chop the vegetables, marinate the protein, measure out things ahead 397 00:28:48.119 --> 00:28:52.319 of time so that it's all ready for you. You 398 00:28:52.359 --> 00:28:57.559 could freeze the food. But the main issue is you 399 00:28:57.640 --> 00:29:01.200 have to create a schedule. You have to sit down 400 00:29:01.920 --> 00:29:04.680 once or twice a week and make a menu. And 401 00:29:04.720 --> 00:29:07.440