Kirk’s Health Tips

Okinawa: Lessons From The Land of the Immortals on Living a Long, HEALTHY Live (4/7/19)
Want to Keep Healthy Longevity Simple?
 
 
 
 
BTW – I am not against the Mediterranean diet but by listening to the popular press and health advocates you’d think you have to drink red wine every day, eat a piece of fish and pour olive oil over your food to live a long healthy life….not necessarily so as the videos previously show. Yes small amounts of fish (and soy products!) along with daily SEAWEED (i think this is one of key staple ingredients in the traditional okinawan diet) lots of home grown vegetables like Goya, and STARCH from rice and sweet potato. And you didn’t see a whole lot of red meat (or poultry), dairy and cheese! How do those Okinawan elders bones not have rampant bone fractures without eating dairy foods????? And yes dance/movement, community and family, and respect and purpose for elders are keys to longevity.
 
You will see Dr. Craig Willcox in these videos mentioned who has been in Okinawa for 20 plus years studying longevity. He is a friend, along with his brother Bradley Willcox MD (geriatrician/Hawaii) who are now both co-principle investigators of the Okinawan Centenarian Study. The longest such study in the world.
 
Here are some interviews I have done with the Willcox brothers on Okinawan longevity….
 
 
 
 
A little sarcasm regarding the “Mediterranean Diet” is not because I don’t think it is an excellent diet at its roots (try and find people really living the diet that Dr. Ancel Keys researched in the 50s). But all I hear from patients and some health professionals is, red wine, olive oil and fish are the keys to longevity. You throw those 3 foods on top of the American diet and you still have a mess. Focus on the vegetables, herbs, legumes/beans, potatoes, whole grains, nuts and fruit components of the Mediterranean diet….But they don’t sell as well as red wine, olive oil and fish…..
 

The sun is out finally….Get some “non-burn” sunlight daily 10-20 minutes at least!

How Food Elimination “Saved” Me From Specialists! The Power of Food as Medicine! (podcast) (4/6/19) I have been practicing primary care, integrative and lifestyle medicine physician’s assistant since April of 1983! Wow! More than 36 years! Ancient! The very first integrative medicine practice I worked in was in Marina Del Rey. The physician put everyone on a vegetable puree for two weeks with some psyllium seed husks, coffee enemas and a slug of vitamins. Over those two weeks I saw just about every complaint improve… From joint pain, to headaches, to inflammatory bowel disease and much more.

What has stuck with me these 36 plus years is that the common foods you are eating can cause VIRTUALLY ANY SYMPTOM you might have…

Point 1 – Usually these food reactions are NOT true “allergic” IGE, immediate onset, reactions so your traditional allergists, ENT, GI or primary care doctor won’t pick them up on their scratch or prick testing. There-fore you should use the word “Food Intolerance” not “Food Allergy” for a symptom related to food.

Point 2 – Most of your food sensitivities can change. They are not fixed (some are, but most are not). They can change with stress, your GUT HEALTH, your age and for other reasons.

Point 3 – Whenever a symptom occurs out of nowhere ask first, “What did I just eat? What is new in my diet?” If you have a chronic problem (s) ask yourself, “What do I eat 4-7 days per week or really crave?”

Point 4 – Have you ever gone on a fast, restricted diet, traveled, or changed your diet for any reason and felt better or noticed some chronic symptoms go away? PAY ATTENTION. REMEMBER WHAT YOU JUST ATE OR, MORE IMPORTANTLY, WHAT YOU DIDN’T EAT!

Point 5 – It only takes “ONE” food you are sensitive to and if you eat it daily you can feel terrible even though the rest of your diet is “pristine” and low in common allergens.

Point 6 – One food can cause multiple complaints in your body at the same time (i.e. headaches, muscle cramps, urinary frequency, esophageal spasm, skin rashes, etc.)!

My Personal Story…
I have had an esophageal spasm maybe once a month for the last 20 years. It feels like you swallowed a golf ball and it gets stuck. It hurts so much at times it brings tears to your eyes. Last about 10-20 minutes. Feels like a heart attack.

Have had spontaneous muscle cramps in calves, especially at night, but could be anywhere that I contracted muscle (i.e. like my stomach, thigh, etc.). Also easy muscle or tendon “tears” with more aggressive driving off my legs (swing dancing sometimes or sprinting).

Was having difficulty being able to hold my urine more than an hour or two for a 3-4 month period in late 2018. An hour was max. I tested myself for a urinary tract infection but there wasn’t one.

A weekly headache. Start behind my right eye in the morning and grows all day with nausea.

I know the aggravating foods involved – coffee, chocolate, teas (green or black) and alcohol. The tea and coffee sensitivity has worsened over the last 2-3 years. Sometimes they would trigger a headache. Sometimes a skin rash. Sometimes an esophageal spasm. Chocolate would give me a headache the next day. Alcohol I have always been sensitive too, but I would be less sensitive (less headaches the next day) after giving myself a round of the anti-fungals like fluconazole or itraconazole. Any combination of the above might lead to these complaints but a common denominator was caffeine or caffeine like compounds, especially in coffee.

So I went off all chocolate, coffee, tea, alcohol and Wa Lah! All those complaints are gone! Most remarkable was the frequent urination. Within a day I could hold my urine. The other symptoms I have always kept at bay by controlling the level of consumption of those foods.

Moral of Story – If I hadn’t known and believed food could cause any symptom I might have eventually gone to a neurologist for headaches; a gastroenterologist or cardiologist for esophageal spasms; a urologist for frequent urination; my primary care or internist for muscle cramps; and a dermatologist for weird skin rashes.

Just knowing that food can cause this array of symptoms and that your sensitivities can change is powerful medicine. In another Healthy Tip I can get into the reasons why your food sensitivities can and will change. Food elimination by diet change, fasting or partial fasting can save you thousands of dollars and tons of unneeded mental stress and physical discomfort.….FEEL OR SEE SOMETHING DIFFERENT…THINK FOOD AS A CAUSE FIRST!
Basic Elimination Diet – BED DIET  (go to page 2)
Prolon – Fasting Mimicking Diet
Water Fasting – True North Health Center

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  Call me with a medical question M, T, Th, Fr 8-9 a.m. PST 916-489-4400
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Kirk’s 21 Day Healthy Living Program – Handout
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Mushrooms Benefit Your Immune System and Reduce Your Risk to Dementia! (3/27/19)
Mushrooms for your IMMUNE SYSTEM and your BRAIN. Combinations of mushrooms are always being presented as immune stimulants for severe diseases such as cancer. Hard to say which combination is best. I recommend for cancer patients AHCC (active hexose correlated compound) which is described as a biological response modifier and mushroom extract rich in alpha glucans which has been used liver cancer to be of some benefit. I am sure there are other combinations. But its always better to eat mushrooms and make them daily part of your diet. This article from BlueZones.com suggests that frequent consumption of mushrooms may reduce the risk to dementia. Compounds in mushrooms that may be of benefit include selenium, vitamin D, glutathione and ergothioneine. READ MORE

–  Call me with a medical question M, T, Th, Fr 8-9 a.m. PST 916-489-4400
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Kirk’s 21 Day Healthy Living Program – Handout
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Fungal Infection and Biofilm as a Cause of Heart Diseaes and How a Plant-Based Diet, Garlic and EDTA May Help! (3/2019)
Just interviewed Stephen Fry, MD medical director of Fry Laboratories which looks for
infectious agents in difficult to treat chronic inflammatory diseases. This interview talks about his belief that in the coronary artery disease plaque there is an infection, most likely fungal with a biofilm, and what role EDTA, garlic and a plant-based diet may have. Take a listen, read my summary below the podcast, keep eating mostly whole food plant-based, and whatever treatment you are doing get a calcium score (heart CT) from a baseline and make sure in a year your calcium progresses LESS THAN 15%, stays the same or maybe even reverses. Questions? Call 8-9 a.m. PST M-Fr 916-489-4400.
Video Overview (4:51 min)
Audio Podcast and Written Summary (23:07 min)

–  Call me with a medical question M, T, Th, Fr 8-9 a.m. PST 916-489-4400
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Kirk’s 21 Day Healthy Living Program – Handout
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Should We Replace the “Cholesterol Theory of Atherosclerosis” with the “Low Level Endotoxemia (LPS) Theory of Heart Disease?”
(3/17/19)
I highly recommend anyone with an interest in heart disease and who is taking a statin

drug listen to my 14 minute podcast with Dr. Jeffrey Dach, MD an interventional and
vascular radiologist who believes that the “Cholesterol Theory” of atherosclerosis and
prolific use of statin drugs is not accurate and the real reason for heart disease is a
“Low Level Endotoxemia” due to infection and leaky gut among other things which
cause a chronic inflammatory state within the arterial wall that is walled off by
calcification, i.e. validated by the use of coronary calcium scoring being extremely
predictive of a future cardiac event while cholesterol levels were not predictive. While
I think he has some great points and I highly encourage you to listen to this podcast
and get his excellent book “Heart Book” which I read from cover to cover on my
plane ride from Philadelphia last weekend after interviewing him and listening to him
speak, this theory has to explain (which I think it does), the proven whole food plant
based heart disease prevention and reversal programs of Dr’s Ornish and Esselstyn.
Interestingly enough, a Dr. Stephen Fry, MD who was at the conference, who I sat
next too, who also had a booth promoting his laboratory which has sampled
atherosclerotic plaque and found bacterial, fungal and parasitic DNA referenced by Dr.
Dach, puts his heart disease patients on whole food plant based diet and had been
discussing this concept recently with Dr. Colin Campbell the author of the China Study
who is one of the leaders in the whole food plant based medicine movement….Small
world. I hope to interview Dr. Fry within the next few weeks. So don’t “dump” your
whole food plant-based diet. It is still the most powerful tool for stopping and reversing
heart disease. But there may be some things to add to your program such as aged garlic
extract, berberine, vitamin K2, lysine, proline, vitamin C, chelation therapy if you just
can’t seem to do it by diet alone. Also, if you have heart disease get your calcium score
done yearly or every other year (radiation of a mammogram, 10-15 minutes to get).
A progression from 1 year to the next of greater than 15-20% put’s you at high risk for
a coronary event regardless if you are taking a statin drug or not… Read Dr. Dach’s book.
he goes into great detail in his highly referenced, easy to read book! Heart disease is
a reversible disease. Diet first then nutraceuticals or other approaches.
Kirk’s Video Overview of Interview Dr. Jeffrey Dach, MD: (6:37 min)
Kirk’s Podcast and Written Review of Interview: (14:11 min)

–  Call me with a medical question M, T, Th, Fr 8-9 a.m. PST 916-489-4400
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Kirk’s 21 Day Healthy Living Program – Handout
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Which is Healthier? A Mediterranean Diet or a Whole Food Plant-Based Diet?
(3/15/19)
I am constantly asked about the Mediterranean diet…Well here is a great video on studies comparing a whole food plant based diet with a Mediterranean diet…. short answer…both can be healthful diets but the more whole food plant-based foods you eat the healthier the diet.
This Video is worth a watch and listen!
–  Call me with a medical question M, T, Th, Fr 8-9 a.m. PST 916-489-4400
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Kirk’s 21 Day Healthy Living Program – Handout
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Reducing Alzheimer’s Disease Risk: The Importance of Friendship! And Lots of Greens! (3/6/19)
Well you know I always talk about diet, whole foods, mostly plants, as an incredibly important way to reduce your risk to chronic diseases, including Alzheimer’s Disease.

 
On the island of Ikaria, Greece, not only do they live 10 years longer but they virtually have no Alzheimer’s disease. Some of their lifestyle:
– Have to walk up and down hills almost to do anything
– They have the strictest version of the Mediterranean diet in the world. Like other people who eat the Mediterranean diet, they eat a lot of fruits and vegetables, whole grains, beans and legumes, red wine, and olive oil, but in the Ikarian diet a lot less fish and meat are consumed and a lot more greens are eaten. They eat a hundred or so wild greens and garden greens.
– they have Village life (Read More…)
Good friends, whole plant foods and physical activity…. pretty simple prescription!
–  Call me with a medical question M, T, Th, Fr 8-9 a.m. PST 916-489-4400
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Kirk’s 21 Day Healthy Living Program – Handout
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Treat Alzheimer’s Disease, Heart Disease and Sexual Health with “4” Lifestyle Patterns (3/2/19)
Healthy Blue Zone lifestyles involve not just whole foods (mostly plants), but movement, stress management and love or community connection. Dean Ornish MD is famous for his heart disease reversal program, but this same 4 component program (diet, exercise, stress reduction, love & connection) not only reverses the number #1 killer in the world heart disease but has been shown to reduce or reverse diabetes, blood pressure, weight issues, prostate cancer, depression, cholesterol, change your genes positively and produce anti-aging biochemical changes (telomere length increase). The reason I keep talking about Blue Zones so much is that those cultures have achieved what the developing and industrialized world need – to live long functional lives, not getting our chronic diseases till the very end of their lifespan which is into their 90s and 100s. We have an epidemic of these chronic diseases that are “uncoverable” b any health care system. We have to prevent them and reverse most of them with lifestyle….not the latest drugs and surgeries. And the Blue Zone cultures teach us how. Dean Ornish’s new book “Undo It!” is a concise manual on this and shows a plan for one lifestyle pattern reducing the risk to multiple diseases.(See Link )

For those of you who are suffering greatly from a chronic disease like heart disease, stroke, hypertension, diabetes and obesity or some autoimmune disease and just can’t seemed to get untracked on your own I encourage you and/or your partner to go to the McDougall 3 or 10 day immersion programs in Santa Rosa, California. There is one starting this April. You will experience improvement in your disease, cutting down or eliminating medication, learn how to prepare and experience buffet whole food plant based diets of 3 meals per day that will blow you away and you will come away with tools that help you continue on your own living this way. The immersion experience is so powerful and education it can really give you a “jump start” to changing your life. Check out the 10 Day Program here: Watch Their Introductory Video on the 10 Day Program
 

–  Call me with a medical question M, T, Th, Fr 8-9 a.m. PST 916-489-4400
– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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Do Carbohydrates Make You Fat? H-ll No!
(2/24/19)

I have to answer this question about “10 million times per day!” “Do Carbs Make You Fat?” If I had a dollar for every time a patient came in and said, “I know I have to lose weight, but really I am not eating that many carbs” I would be retired right now! So I was thrilled with this 17 minute video of short interviews of at least 20 medical professionals answering this question, “Do Carbs Make You Fat?” Maybe one of their explanations will get through to you where I have failed. But the answer is NO!… as long as you eat that carbohydrate in it’s whole state, like it came out of the ground, fiber-rich without added fat and sugar mixed with it. Watch and Listen Here
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Kirk’s 21 Day Healthy Living Program – Handout
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Building Your Own “Health Burger”! (02/23/19)
How to Build a Veggie Burger! This recipe has a nice picture of how to “Build” a veggie
burger. It provides a nice template/chart below the picture of the Walnut Pesto Burger.
Try and create your own. Enjoy!  Recipe/Template Here:
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Kirk’s 21 Day Healthy Living Program – Handout
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Four Longevity Foods to Include – Four to Avoid…And Tips on Cooking Oil Free (02/21/19)
For longevity and good health four “Bluezone Foods” to enjoy: Whole grains, beans, nuts, fruit & vegetables, and four foods to avoid: sugar-sweetened beverages, salty snacks, packaged sweets, processed meats. I also prefer people minimizing adding oil to their foods and eating processed foods with oils added to them. I encourage eating foods such as nuts & seeds, avocados and olives with the fat IN the food (or fish if you eat it). But eat these foods in MODERATIION (unless you are young or very active), not unlimited nuts and bowl fulls of guacamole. Remember fat is 9 calories per gram, 2 1/2 times that of carbohydrates or protein (4 calories per gram). Get your fat naturally in the plant-food you eat. Oils are processed foods and can be damaged by cooking and processing. In general minimize or avoid animal (saturated) fat.   Tips on Cooking Without Oil:
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Kirk’s 21 Day Healthy Living Program – Handout
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Use It or Lose It! Centenarians Teach Us About The Critical Need for Daily Movement! (02/17/19)
The older I get (approaching 62) the more it is clear to me that it’s use it or lose it. While I still do exercise daily it is no where near what I used to do because of time constraints and I can tell. I think some day in the distant future if I ever retire I would add a couple hours of movement to my day. High on my list would be more dancing, Tai Chi and some martial art again. BUT you do what you can do. But always try and move for at least a half hour per day. It should be part of your day like brushing your teeth. Make it fun or functional, but do it daily. Here are some lessons from the Blue Zones cultures that live into their 90s-100s with minimal chronic disease.
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Kirk’s 21 Day Healthy Living Program – Handout
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“American Heart Month” – You Can Reverse Your Disease! (02/17/19)
February is “American Heart Month” sponsored by the American Heart Association. Our governmental body says do what you can to “prevent” heart disease. Which I am all for. But most of us have some degree of heart disease already and it is still the “Number One” killer of men and WOMEN in the U.S. and world. Ten times more women diet of heart disease than those who die from breast cancer. What you don’t hear is that heart disease is preventable and reversible from the studies of Drs. Dean Ornish and Caldwell B. Esselstyn for the last 20 years using whole food plant based diets. Join these plant based physicians (cardiologists, internists & gastroenterologists) in the free “Seven-Day Heart Health Challenge” beginning Feb. 18. Then go to my Heart Disease Reversal resource page and scroll down a third of the page and watch the 4 short videos under the heading “Physician Heart Disease Reversal Videos.” If you, your friends or loved ones are still skeptical that heart disease can be reversed then you can listen to all the podcasts I have done with plant-based cardiac surgeons, cardiologists and real patients who have reversed their disease and read the scientific papers by Esselstyn and Ornish on reversing heart disease (PDFs linked) or the books mentioned on that page. There are resources on that page for everyone’s interests. From free recipes, to immersion programs, to restaurant apps, etc. There is something there to help you learn and succeed. I am also just finishing up reading/listening up to Dr. Dean Ornish’s new book “Undo It”. Just reading his first chapter makes it so evident that heart disease can and has been reversed, along with many other chronic diseases, by a whole food plant-based diet. Be Well! No excuses. Get going to a more vibrant life that will keep you out of the Drs. office.
– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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Decluttering, Optimal Health and the “Life Changing Magic of Tidying Up!” (2/17/19)
A friend of mine a couple of years ago shared with me the principles of Marie Kondo’s the “Life Changing Magic of Tidying Up” on a piece of paper. I did it to my home and then read the book. I am a big fan of de-cluttering your home/life and keeping the things that give you joy (and purpose) and getting rid of those things you don’t need, which have served their purpose. You say “thank you” to them and off they go to be used by someone else. The hardest things for me were pictures, which I never really did well and my office. I am always keeping some information, article or book because I think I will be able to use it to write or talk about or use in some teaching way. But as far as possessions it’s a snap. And I believe you are healthier if you have less clutter in your life. I still fight with my home office. That is my biggest challenge. Highly recommend her simple book and practice.   Watch short video: The Life Changing Magic of Tidying Up   Read Book: “The Life-Changing Magic of Tidying Up”
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– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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Avoid Gall Blader Attacks With a Low Allergy, Whole Food Plant Based Diet (02-06-19)
Avoiding gallstones is accomplished by going on a whole food low fat plant based diet high in fiber and low in potential allergens. High fiber diets help keep the bowels and bile moving. Whole food plant based diets are generally low in common allergens like dairy products, eggs, and confectionery or baked foods that have wheat, sugar and processed oils in them.
Plant Based Diets Reduce Gall Bladder Attacks
Food Allergy and Gall Bladder Attacks
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Kirk’s 21 Day Healthy Living Program – Handout
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Guess Who Eats The Most Meat? (02-04-19)
(Guess who eats the most meat? In general the more bucks you make the more meat you eat…. and the more chronic disease that nation gets…and the more animals suffer for no reason except taste….Read Here….
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Kirk’s 21 Day Healthy Living Program – Handout
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Brain Function Basics – The NEURO Plan – It’s In Your Hands (02-03-19)
I just got finished listening to this video by Neurologists Dean and Ayesha Sherzai, a free, online, one-hour LIVE masterclass on how to boost your brain performance, overcome your “bad genes,” and achieve optimal health, so you can make the most of every single “life-minute.” Very much worth listening/watching to for a half hour or so.

  • You will see an outline of their work in my Alzheimer’s/Cognition handout below.
  • So much of brain health is in your hands. The slides are simple and understandable.
  • Do these basics well:
    Nutrition
    Exercise
    Stress Management
    Sleep
    Optimizing purpose and good stressListen/watch here: (Only free for another 24 hours)

Here is my Alzheimer’s/Cognitive Disease handout of resources:
And my Webpage on Alzheimer’s Reversal:
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Kirk’s 21 Day Healthy Living Program – Handout
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Finally Change Your Lifestyle and Health Permanently – FOK 21 Day Program (12/31/18)
Any one that really wants to commit to a lifestyle change and have permanent weight control and reversal of heart disease and diabetes I would encourage to follow this 21 Day Starter Program the new year with Forks Over Knives. This is a similar program that Eric Adams, former New York City policeman and State Senator, now Brooklyn Borough President followed that resulted in rapid reversal of his stomach ulcer, diabetes, diabetic neuropathy and weight loss. If he can do it so can YOU! To a truly happy and HEALTHY 2019. It is right there for the taking.

21 Day Forks Over Knives Program –   Eric Adams Reversing Diabetes, Neuropathy and Ulcer Video
– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout

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Exercising for Longevity in a Sedentary World – Blue Zone Lessons (12/24/18)
The older I get the more important exercising daily is. I am no where near as active as I was 10 years ago, but I still try and do three things every day and end up getting them done about five days per week. Circuit training with weights, stair climber, and my 12 minute yoga routine. Then dance salsa 4 days per week. I call this “maintenance” exercise. But I should be doing at least double this with more intensity but time is the factor. If I was was retired, which isn’t happening any time soon, I’d add on an hour of additional exercise daily and push myself harder because I could get better rest. Every chance you get in this fast paced, but sedentary world – MOVE!.  I realize it more and more as I get older, especially when your natural hormones start to drop which I have felt more in the last year. Take a lesson from this excellent but simple article on the Blue Zone Elders and what they do for movement and exercise. And remember the Three Pillars of Exercise – Aerobics – just moving the big muscles; strength training and flexibility. Ask yourself. Did you do some form of exercise from those three categories today! USE IT OR LOSE IT IS SO TRUE.
Also a little addendum on Dr. Ellsworth Wareham who I wrote about who died recently at a 104 (December 15, 2018). Some “pearls” on living a long, healthy and fulfilled life! 
Addendum on Dr. Wareham’s Life: 
Merry Christmas and a Happy and Peaceful Holiday Season to You!
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– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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Nicoyan “Blue Zone Carbs” for Longevity! (12/23/18)
Whole food carbs are not the evil. Processed carbs with added fats and oils are.
Take a simple lesson from Nicoya, Costa Rica, one of the five Blue Zones in the world and a staple dish of “good carbs” and healthy fats in a whole food presentation…..and simple to put together! Read Recipe Here 
Eat “Good Carbs” for longevity! Merry Christmas and Happy Holidays!
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Kirk’s 21 Day Healthy Living Program – Handout
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“Autophagy” or “Self-Eating” It’s Good for You! Periodic Fasting! (12/20/18)
Fasting and/or calorie restriction have been associated with longevity in all bacteria,
insect and animal models studied including our closest genetic relatives chimpanzees (primates), and have also shown reductions in chronic diseases. One mechanism that may enhance longevity is “autophagy” or self-eating. The body gets rid of cellular fragments and/or recycles them making a better functioning organism. Autophagy is  stimulated during fasting even if you did a 12 hour fast (ex. stop eating at 7:00 p.m. and not eating till 7:00 a.m.). Some long-living Blue Zone Cultures and traditional  societies do some form of fasting on a regular basis.
Read About Autophagy Here:     Watch YouTube on Autophagy Here:

You can learn more about a structured 5 day Fasting Mimicking Diet (Prolon) that I recommend for people to do on a regular basis at ProlonFMD.com.

Recommend Reading: “The Longevity Diet” by Valter Longo PhD
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– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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There Is No Confusion About Nutrition Among the Experts (12/19/18)
Simple but excellent article. Read Dr. David Katz simple summary of 3 simple health and diet rules.
“Three” Truths About Food…
1) TRUTH #1: There is no confusion among experts about nutrition

2) TRUTH #2: A diet high in plant foods (beans, vegetables, nuts, fruit, whole grains) and low in processed foods is best for health and longevity.

3) TRUTH #3: Over 80% of chronic disease and premature death could be prevented by following this healthy dietary pattern, getting regular physical activity, and not smoking.
Simple, Excellent Fast Read….
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Kirk’s 21 Day Healthy Living Program – Handout
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Healthy Arteries and 9 Longevity Principles from the Loma Linda Centenarians (12/18/18)
I was at the 26 Annual American Academy of Anti-Aging Medicine Meeting in Las Vegas at the Venetian Hotel this past weekend. The biggest such event in the world! I remember when I was an exhibitor selling my books here 25 years ago all the exhibitors were in a tent! Oh have times have changed! As much as is it fun and interesting to see “what’s new” in the world of anti-aging medicine, a theme that was obvious to me was “you are as healthy as your have healthy blood vessels and blood flow.” Exercise, especially as you get older like me, is critical for functional longevity. I am reminded the most important things to slow aging are BASICS! Eat whole, unprocessed foods, mostly plants that you do not have some hypersensitivity to. Move your body at least an hour every day. That is it! It’s really that simple.

You Don’t Have to Go To Okinawa, Greece or Nicoya Costa Rica to see Centenarians in a Blue Zone. Just visit Loma Linda just outside of Los Angeles is right in the good old U.S.A.. Check out these “9 lifestyle practices” from the centenarians of Loma Linda California! If they can do it so can you! https://youtu.be/FX58PyQwrcI

Reversing Rheumatoid Arthritis (i.e. any autoimmune disease) by Diet – 2 Remarkable Case Studies (12/11/18)
Over the last several years I have listened to multiple physicians at conferences tell their stories of “curing” themselves of autoimmune illness with whole food plant based diets (lupus, rheumatoid arthritis, MS, etc.). Haven’t had a chance to interview Monica Aggarwal, MD but she is a plant-based cardiologist who heard recently at a conference who did it. Here story is inspiring. It’s not only about getting off of offending foods (dairy, meats, eggs, wheat, junk carbs etc.) and eating more nutrient dense plant foods but it’s also about getting your life under control stress wise. Here is Dr. Aggarwal’s inspiring story as well as Erika Cline’s story a young 28 year old with severe rheumatoid arthritis, brain fog, numbness, dizziness, anemia and chronic fatigue who reversed her rheumatoid arthritis in a 1-2 year period.

But we’ve known doing fasting then proceeding to a low allergy plant based (vegan) diet has reversed RA symptoms for years. You can apply this same approach to any autoimmune illness and for that matter any chronic pain syndrome, especially if related to joints.
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Monica Aggarwal, MD, Cardiologist’s Story
Erika Cline’s Story
Fasting and Vegetarian Diet Benefits RA Ref 1 2
Kirk’s Basic Elimination Diet (page 2) – Can help WITHOUT going completely plant-based
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Reversing Bad Diabetes, Neuropathy and More in Three Months – Kirk’s Interview with Brooklyn Borough President Eric Adams (12-08-18)
Though I had shared a Forks Over Knives video with you about Eric Adams, former
NYPD and current Brooklyn Borough President this 15 minute interview is very inspirational on multiple levels…. that you can dramatically change serious health issues in as little as three months (diabetes, neuropathy, ulcer, high blood pressure, cholesterol, excess weight) but also have a dramatic impact on transforming the health of your community.

Watch my video overview and listen to my interview with Brooklyn Borough President Eric Adams. Then share…

“How A Former New York City Police Officer and Current Brooklyn Borough President Reversed His Diabetes and Neuropathy By Diet and Is Transforming the Health of His Community – An Interview with Brooklyn Borough President Eric Adams

Kirk’s video overview of his interview with Eric Adams

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Saying No to Ketogenic Diets and Hello To Muscle Building with Plants (12/6/18)     Sometimes I write because I want to share new research because it’s interesting and that really may help you live longer with less illness and more vibrancy. But now I find myself sharing more “bites” of information to try and help “de-confuse” you. Because a confused public is at the whim of current marketing or a fad and one’s own personal likes, and this usually ends up as a harmful lifestyle practice.

I have written that I have seen people improve on a ketogenic diet and I think in the short-term to get someone out of a health situation when they are stuck is reasonable. But ketogenic diets (diets where you have restricted carbohydrates drastically to live of the fat you burn) range from tons of eggs, cheese, meats and added fat to (old style Atkins) to one that has a small amount of animal food (palm full or so) with tons of greens and colored vegetables and “good” fats from olives, nuts, avocados, cold water fish and eggs (Bredesen Protocol for Alzheimer’s). But the BIG BUT IS, very seldom should this be a long-term solution. You can look at the references by Dr. Joshi in this article but the truth is I would rather just use our common sense. Yes, we developed the ability to live in a ketotic state (burning our own fat) for days at a time when there was no food, but when a human has a choice, as in all cultures, they eat carbohydrate as their main fuel. Also look at those who live the LONGEST and who are the most HEALTHIEST (Blue Zone populations) they consume carbohydrate rich diets. BUT they are unprocessed carbohydrates mainly. Whole foods that are carbohydrate rich with fiber and all the micronutrients that go along with them INTACT (beans, lentils, peas, squash, potatoes, yams, whole grains, fruit, vegetables). If modern society adopted “1 diet rule”, eat the carbohydrate in its whole state without added oils, fats and sugars and other food chemicals (essentially WHOLE plant foods) there would be no need for ketogenic diets because there would virtually be no diabetes, heart disease or obesity. BUT today’s individual is “drowning” in exposure to processed carbohydrates with added sugars, fats, chemicals and the carb is virtually fiber-less…A prescription for the chronic disease epidemic we have.

I can see an occasional person doing a more plant-based ketogenic diet for a short period because they are stuck, but not as a lifestyle diet pattern. That, I believe, in most cases would be harmful as recent studies have suggested.

If you want to build muscle, plants can do it. Read Robert Cheeke article and also Miracle Metabolism by Thomas Tadlock.

Say No to Ketogenic Diets
How to Build Muscle Eating Plants
Miracle Metabolism by Thomas Tadlock

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Gladiators….Big Time “Barley (and Wheat) Men”! 12/05/18
The Gladiators were known as “Barley Men” because their staple foods were barley and wheat NOT MEAT AND EGGS. ( Watch Video )

Vegetarian diets for athletes have been noted for over a hundred years to provide better endurance than their meat eating counterparts. The Tarahumara who run 100 plus miles for the fun of it consume a low fat high carbohydrate diet of beans, corn and squash (Tres Hermanas) (70-80% of their diet GOOD CARBS. ( Watch Video )

Which brings me to a client I saw to day…

I saw today a huge muscular and overweight power-lifting police officer who was on disability for having shortness of breath came out with “clean” coronary arteries on his coronary calcium score, but he had hypertension and was prediabetic. When I asked him what his diet was he said whole eggs, egg whites, meat, casein (milk protein) shake, whey, etc…..His day was one long big continuous protein buffet. I told him you

“may” have a low risk to heart disease but you are at high risk for cancer, diabetes, kidney disease and  arthritis…. Remember, low carb high protein diets in the long run have shown negative consequences on you living a long time.   ( Watch Video )

The longest living people from the Blue Zones are 90-95% plant-based. Moral of the story is that you don’t have to eat lots of animal protein to be a good athlete and strong….and that high protein low carb diet may not be good for your longevity.

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Why 15 Professional Footballer Players Chose To Go Plant-Based?
(11/28/18)

You can be strong and eat plants. In fact you can be very strong… Ask 15 Tennessee Titans football players who went vegan….
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LOW Protein HIGH Carb Diet Good for Brain, Good for Longevity! (11/28/18)
While you are being “pounded” by the media and “health experts” that low carb, higher fat and protein diets are great for weight loss and reversal of some chronic disease like diabetes, I share with you the science (Univ. of Sydney) that still supports what we see in the longest living cultures in the world (The Blue Zones)…. lower protein diets with higher UNPROCESSED “GOOD” CARBOHYDRATES (not sugar and oil rich, and fiber-less PROCESSED carbohydrates that you are surrounded with).

While mild ketosis may be good for brain functioning, so is a properly structured carbohydrate rich diet. I was sent these links by my good friend Dr. Craig Willcox (Okinawa International University) gerontologist and aging expert who has been studying aging in Okinawa for more than 20 years and is the co-principle investigator of the “Okinawan Centenarian Study” the longest studying of  centenarians in the world…

You can listen/watch my podcasts with Dr. Willcox when I visited him in Okinawa and his brother Bradley Willcox, MD a geriatrician who is also an aging specialist in Hawaii talk about the Okinawan diet and lifestyle responsible for their remarkable longevity.

As much as I am a plant-based person and would like the world not to eat animals for a mix of reasons I think the most important diet rule that would change the health of the world most dramatically and quickly would be to not eat any PROCESSED CARBOHYDRATES.

Just eat the carb in its whole state. This would take out all the extra fat and sugar in these foods and put back the very valuable fiber that is removed.
ENJOY YOUR HOLIDAY EATING!:-)
Longevity Interviews with the Drs. Bradley (Hawaii) and Craig Willcox (Okinawa)
Low Protein High Carb Diet for Longevity
Low Protein High Carb Diet for Healthy Brain Function
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To Keto or Not To Keto? Longevity No! Short-Term…Maybe? (11/27/18)
No question some people can lose weight, get off bad (and good) carbs and feel better on a whole food, lower protein, good fat, ketogenic diet. I have seen it and have seen people’s zeel and belief in this dietary approach. BUT no long living culture (Blue Zone) eats a ketogenic diet outside of periodic fasting. So where I can see the ketogenic diet used in selective cases for those who are just absolutely frustrated with their weight and just can’t stay off bad carbs, while eating only good whole carbs (beans, lentils, peas, yams, potatoes, whole grains that you are not sensitive to), it is not a long-term diet….though many people are making it a lifestyle diet vs. a therapeutic diet, and really are doing a study on themselves. The data on long-term health of low carb, higher fat and protein diets for the long-term aren’t good and we don’t have a successful longevity culture who follows this pattern as an example. Be careful… Short term keto- maybe…I can see it in some cases… Long-term can’t recommend. Happy Holidays!  Study Finds Low-Carb or Keto Diets Could Lead to Shorter Lifespan 
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Audio Books, Gratitude (Happy Thanksgiving) and Your “Wheat Belly”(11/22/18)
Happy Thanksgiving! My favorite Holiday. No presents. Just a four day weekend, family,
friends and really the most important holiday to me to take stock and be thankful for all that I (you) have.

I heard this is at retirement lecture last year that the average American has WAY MORE than any Pharaoh in ancient times with regards to the simple conveniences in life…. like a toilet… yet sometimes we look at the cup half empty instead of half-full and gripe about what we don’t have immediately.

So I use this day to really count my blessings and re-evaluate what and how I should be living my life. And one thing I was born to do was share health information in the hope of helping the readership live longer, healthier, disease-free lives and more purposeful lives, and hopefully “de-confuse” the public so they can live with confidence and with less confusion a healthful life. Because the public and health professionals are very confused about diet and health.

So I am going to mix gratitude with some health education.

BEING GRATEFUL…
I am so grateful that a young patient of mine who is a very successful entrepreneur shared with me his use of the audio book service “Audible” and also how he speeds up the sound to “read” books faster. Over the last year this has helped me “read” 2-3 popular health books per month and then hopefully be able to share the “truth (s)” that are in each health book, but put the conclusion in bigger context of what I think is the ultimate beneficial health message. Ideally helping you all to be less confused!

A FUTURE BOOK…
Someday I am going to write the book “Why All Diets Work! Common Truths That Lead To Optimal Health and Longevity“. I don’t have the right sub-title but you get my point.

People (doctors, researchers, nutritionists, etc. ) write books because they have had success in improving the health of a significant amount of people for a certain period of time. Many times they have improved their own health after many years of frustration These “therapeutic diets” are many times of a short duration of time, but they get results. Then many hang on to this “truth” because of ego, belief systems, financial reward, etc..

Because results occur doesn’t necessarily mean the explanation of why the author’s explanation of why the diet works is correct. But if you experienced health benefits after years of frustration you will believe not only the diet works but probably the authors explanation of it.

MULTIPLE SCLEROSIS “CURE” … A TALE OF TWO “DIFFERENT” DIETS?…
The example I have been sharing recently is I have heard 3 plant-based physicians speak on their reversal of their multiple sclerosis when they switched to a plant-based diet, and also have read and heard the excellent and popular work of Dr. Terry Wahls who cured herself and others of MS with a modified Paleo diet approach (The Wahls Protocol, Wahls Paleo and Paleo Plus, etc.).

On the surface you’d think the plant-based diet and modified Paleo diet are polar opposites…. but instead of looking at their differences you should look at the overall commonality of these two diet patterns because they both have achieved dramatic results in many cases. And the truth is if you had a severe disease like MS, or you were a practitioner who applied one of these approaches to your patients with results, you would keep using that approach and keep repeating the authors explanation of why it works probably….write or wrong.

The COMMONALITIES in both the whole food plant-based diet and the Wahls Protocol Diets ARE….NO Dairy, Eggs, Processed Carbohydrates (this eliminates all junk foods containing, wheat corn and added sugars and bad oils); they both eat tons of non-starchy colored vegetables, are low glycemic and keep insulin levels low; they both improve the gut microbiome. Those are MAJOR common points of benefit in my opinion….

They differ in the amount of animal food consumed, the amount of “good” carbohydrate consumed, and the amount of fat consumed. But they both get good results. And each group can give case studies of those who’ve followed the others approach and there was no improvement…..

So I will give you a hint. Look at the commonalities in the diets if you are confused. These are the real reasons in the short run that they both diets get dramatic positive results.

NOW “WHEAT BELLY”… THE WHOLE TRUTH?…
NoW let’s talk about “Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Way Back to Health” by cardiologist William Davis, MD.. Main Point: Modern wheat is not the same as ancient wheat, and the ubiquitous presence of it in our diet is basically one of the major causes of the chronic disease epidemic (obesity, heart disease, diabetes, osteoporosis, etc.). Not the whole truth….

I agree and disagree. I must agree to a certain extent because I wrote a combined chapter in my book, “Staying Healthy in the Fast Lane” Chapter 9 “Double Trouble? Dairy and Grains” and how I think everyone should go off those two food groups for a month at least and see how they feel. Also, I try and get everyone to go on the whole food version of my “BED” Basic Elimination Diet for at least a month to see if their health complaints improve. This food list eliminates 10 or so common foods that can lead to intolerance of which wheat and glutinous grains are one of those 10 or so classic foods that many people are sensitive to… And yes people’s health improves dramatically in many cases if they eat whole foods off the BED Food List that doesn’t have wheat containing products on it and a few other foods.
Staying Healthy in the Fast Lane”
BED Diet Handout (page 2)

WHAT I DON’T LIKE ABOUT THE “WHEAT BELLY” EXPLANATION…
First it will work. This “one rule” to stay off wheat will improve a lot of peoples health because it will get people off a whole bunch of “junk carbohydrate” that not only contains wheat (ancient wheat, modern wheat, whatever…), but sugars of all types, bad fats of all types, food additives and foods that generally are very low in health promoting fiber….. BUT WHAT THIS BOOK DOES, AS MANY OF THE LOW CARB BOOKS DO, IS MAKE CARBS THE BAD FOOD COMPONENT AND IGNORE THAT EVERY LONG LIVING CULTURE IN THE WORLD (“BLUE ZONES”) HAVE DIETS THAT PROVIDE THE VAST MAJORITY OF THEIR CALORIES AS “GOOD CARBS” NOT LARGE QUANTITIES OF ANIMAL FOODS (USUALLY< 10%).

In two of the Blue Zones Sardinia, Italy and Ikaria, Greece where people live into their 90s and 100s with minimal chronic disease they eat a wheat containing flat bread (Sardinia, Italy) and a whole grain sour dough (Ikaria, Greece).

Sardinia Breads and Good Carbs (read #2, 3, 4 and 6)
Ikaria Bread and Good Carbs

Another thing Dr. Davis says in his books which is SO WRONG is that carbs cause diabetes. I have no doubt that many peoples diabetes improve or may resolve because they got off all WHEAT CONTAINING food products (not pure wheat products like boiled wheat berries or cream of wheat even)… Those are the “junk carbs” with added oils, sugars, additives and little fiber. But as you can see from just the Ikarian and Sardinian examples above (“good carb” rich diets) that whole food carbs are not the cause of diabetes, heart disease, Alzheimer’s’ disease, etc.

If you or Dr. Davis think carbs are the cause of he world-wide diabetes epidemic then you have to tell me why all the longest living Blue Zone cultures eat carb rich diets and survive; why the incidence of diabetes in China has sky rocketed from 1% in 1980 to almost 12% in 2010 yet rice consumption has remained essentially the same but meat and fat consumption have increased dramatically; and you have to tell me why the Pima Indians of Arizona before the turn of the century while being farmers ate a diet that was 70-80% carbohydrate rich; 8-12% fat and 12-18% protein and had virtually no diabetes then lost their irrigation rights, went on government subsidies and became obese and had one of the highest rates of diabetes in the world (1990s) with a diet of 30% carbohydrate, 50% fat and 20% protein?

RICE, FAT AND MEAT AND CHINESE DIABETES EPIDEMIC
References3 4 )
Impact of Meat Consumption on Health and Environmental Sustainability,” Talia Raphaely & Dora Marinova, 2015 pages 222-223

PIMA INDIANS, DIABETES AND CARBS! – EAT GOOD CARBS TO REVERSE DIABETES…
References 4

BOTTOM LINE ABOUT EATING CARBS…

EAT CARBOHYDRATE RICH FOODS IN THEIR WHOLE STATE AS POSSIBLE, OR AS CLOSE TO THE FORM AS THEY CAME OUT OF THE GROUND, AND YOU WILL BE FINE. IF YOU FEEL A FOOD REACTION THEN EAT ANOTHER GOOD CARBOHYDRATE.

The reason the “Wheat Belly” diet works, and can work well for many people, is it gets rid of all PROCESSED carbohydrate rich foods with added fats, oils, sugars and additives AND wheat is usually them main carbohydrate source in those foods. Unfortunately his book emphasizes or implies getting rid of good carbs as well….This is wrong!

Enjoy that sweet potato, corn on the cob, green beans and salad fixins with that turkey today!….Or go turky-less:-))!

I WILL CLOSE WITH A THANKSGIVING THOUGHT IF YOU HAVE MADE IT THIS FAR….

BEING FILLED WITH GRATITUDE INCREASES GOOD HEALTH AND LONGEVITY! References3
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Boil Those Sweet Potatoes This Thankgiving for Maximum Nutrition! (11/18/18)
I must give this example 3-4 times per week. Boil, steam or bake a sweet potato with the skin on it…. Superfood! Reverses heart disease, diabetes, obesity, etc…. Peel the skin off and deep fry it into a sweet potato chip and put oil and salt over it and you have a disease causing junk food.  And the more color in the sweet potato the better. The Okinawan sweet potato “Beni-Imo” is a beautiful magenta-purple color…. Antioxidant rich! In the past the Okinawan longevity diet derived 60% or more of its calories from the purple sweet potato. What I learned from this video is that boiling is the best way to get maximum nutrition out of the sweet potato. Better than steaming, and definitely better than baking. Enjoy sweet potatoes this Thanksgiving. Try boiling them and get the ones with the deepest color inside. Beni-Imo. Can get a big bag of huge organic sweet potatoes at Costco for $10! …
Video: The Best Way to Cook Sweet Potatoes
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This is How A 106 Year Old Japanese Female Has Made Her Tofu for Decades (11/14/18)
If you want to watch how real tofu is made, as a true longevity food ,start this video about Japanese longevity at 6:00 minutes and you will see a family passed on time honored process. The story of the 106 year old Japanese women who has been eating and making tofu since a little child on the farm starts at 3:00 minutes into the video.

The paranoia in the U.S. integrative medicine community about tofu consumption is ridiculous. Yes you can be allergic to anything, but the frequency of sensitivity to soy is overblown in my opinion. Soy products can be fermented and are healthy. But so is non-fermented tofu if made right. Just use your eyes and watch. ….And you can buy tofu organic at any grocery store.

If you want to stop the consumption of GMO soy stop eating factory farmed animals where most GMO soy and corn go.

This time-honored way of making tofu, along with lots of farm fresh plant foods and small amounts of animal foods is a prescription for longevity, along with continually moving your body and being around family.

The whole 17 minutes of the video has lots of longevity pearls. But if you want to see how real tofu is made start at 6:00 minutes.

Japanese Longevity Pearls
– Smaller portions
– Green tea consumed daily
– Sea food, lean meats
– Fermented foods, soy
– Baths vs. showering, especially hot springs
– Access to affordable health care
– Kids walking to school
– Low violence and gun related deaths
– Respect for the elderly
– Government acknowledges when you turn 100
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Cheese Addiction By “Design?” How the Government Helps!? (11/14/18)
While I love the taste of cheese like most people do I have taken everyone off it that will listen for the 30 plus years because I have seen so much suffering from consuming it from a food intolerance point of view. Wrote a whole chapter about it in my book (along with wheat). Also, cheese is very high in fat, especially saturated fat, and salt.

And, it is addictive thanks to its high content of the milk protein casein which increases opioid compounds, casomorphins, that are produced in the gut, thereby making cheese a very addictive food… In fact, the most addictive of all dairy products in my opinion.

So if nothing else stay off all milk products for 2 weeks (milk, cheese, ice cream, yogurt, keifer), preferably a month, then reintroduce it several times a day for a 4-5 days and see what happens. Most people get a lesson when they eliminate it, and as well when they reintroduce it. You should reintroduce it only under a doctors supervision if you have asthma, anaphylaxis, or any other severe allergic reactions. Once in a while enjoy the greasy, gooey stuff but not as a regular staple. And the politics of why dairy is in everything is explain in this video. Just a side note it is so obvious how the increase consumption of dairy in the Asian countries I have visited the last  year are a contributing cause to fat gain and acne.Can see it easily!  Video: Is Cheese Bad for You

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BBC for Your Brain!….Berries, Beets and Greens! Pretty Simple! (11/12/18)
BBC for your brain! BERRIES which I always talk about. But in this video review BEETS and GREENS. Stimulates blood to the brain and in the brain.  And then DO, as I jumped up and down to a patient couple I love very much today, the NEURO PLAN. 1) NUTRITION 2) EXERCISE 3) UNWIND 4) RESTORE 5) OPTIMIZE    See NEURO PLAN – “ALZHEIMER SOLUTION” on my PDF handout on Reversing Alzheimer’s and Cognitive Decline Click Here (page 3):  Alzheimer’s disease and dementia are not inevitable. Don’t be an ignorant victim. My 10 page handout has the credible resource for you to be in control of your brain! Just don’t wait!   I’ve said this a 100 times. Unlike heart disease and diabetes we can hold you “together” with drugs and surgery and interventional medical care for 10-20 years and then you could decide to change your diet and reverse your disease. But with cognitive decline you can’t do that. You have a short window to decide to act. There is no medical “extenders” for cognitive decline that allows you or your loved one to hang on mentall then decide to act like the programs in the “Alzheimer’s Solution” and “The End of Alzheimer’s”.Cognitive decline is a different animal. You must act now aggressively at prevention.
BUT IT’S NOT INEVITABLE. IT’S DOABLE!
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“Non-Burn” Sunlight Critical for Health (11/8/18)
I am a firm believer in “non-burn” sunlight being very important for overall health, mood and longevity. 5-20 minutes daily in mid-day sunlight exposing as much of your body as you can is a minimum. Taper your time to you skin. When the skin turns a little pink get out of the sun until you naturally start to tan a little bit. Were not talking hours but minutes in the sun daily.
https://www.worldhealth.net/news/lack-sun-may-be-bad-smoking/
https://www.ncbi.nlm.nih.gov/pubmed/26992108
https://www.ed.ac.uk/news/2013/sunshine-080513
https://www.sciencedaily.com/releases/2013/05/130507195807.htm
https://www.the-scientist.com/news-opinion/seasonal-genes-35478

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Ikaria Greece a Island of Longevity and Little Alzheimer’s Disease… The Good News! (11/5/18)   Want to avoid Alzheimer’s? Practice a diet and lifestyle like the Ikarians (Greece) who not only live 8-10 years longer but have virtually no dementia or Alzheimer’s disease. They practice one of the strictest versions of the Mediterranean diet…These two short articles are a must read!  “A Greek Island’s Ancient Secret to Avoiding Alzheimer’s”   “Diet and Dementia: What Foods Increase or Decrease Alzheimer’s Risk?” 
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Kirk’s 21 Day Healthy Living Program – Handout

Get my 10 page handout summarizing three approaches to Alzheimer’s prevention and reversal under my “Alzheimer’s Disease Reversal” tab.

“Alzheimer’s Disease & Cognitive Decline Prevention & Reversal Patient Resource Guide”
New Article of 100 cases of cognitive decline improving with the Bredesen Protocol….
“Reversal of Cognitive Decline: 100 Patients. Bredesen DE. et al., The Journal of Alzheimer’s Disease and Parkinsonism, 2018, 8:5 (full article) Reversal of cognitive decline: a novel therapeutic program. Bredesen DE. Aging (Albany NY).   2014 Sep;6(9):707-17. (full article)

Call me between 8-9 a.m. PST Mon, Tues, Thurs & Friday 916-489-4400 with questions or make a medical appointment by phone or in person at Health Associates Medical Group. You can see me if you are in Los Angeles on most Wednesdays at no charge for my “Wednesday Wellness Consults” at the Diagnostic and Wellness Center, Torrance, CA (310) 222-2773,  or sign-up for Health Coaching on chronic disease prevention and reversal that can be done electronically.  Use the word “HEALTH” for the coupon code to get a 20% discount on individual Health Coaching.
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PPIs (Proton Pump Inhitors) are Not Candy! They May Reduce Your Memory!(10/29/18)
Proton pump inhibitors (PPIs), like what Larry the Cable Guy makes jokes about that you can eat anything you want because you can just “pop” one and your heart burn (GERD) goes away, were never meant to be taken chronically or like “candy”…. Well they do a bit more than just take away your hurt burn… like help you live a shorter life, or maybe inhibit how you can think (increase dementia risk?).. Or how about create weaker bones? Had a patient today who was struggling to give up his 3 gin and tonics and 2-3 cups of coffee to see if he could get off his PPIs… And he was feeling great! … PPIs were meant for SHORT-TERM USE ONLY!  Days to 1-2 weeks MAX and that is it!   Watch this informative video! Just for 2 weeks give up all dairy products, alcohol, coffee/caffeine, eggs, baked goods…. See what happens!
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The “Pros?” and Cons of Energy Drinks! A Healthy Diet Trend? (10/27/18)
I was having a discussion about the potential risks of energy drinks with a colleague and WahLahh!… Dr. Michael Greger prepares two excellent,  well researched videos on the Risks and Benefits of Energy Drinks… A must listen/watch in this day and age!  Risks to Energy Drinks? Benefits to Energy Drings?
– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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Beans, Beans, The Magical Food, The More You Eat The More You?…..! (10/27/18)
I am a big fan of beans because they are consumed by all “Blue Zone” cultures that live vibrantly into their 90s and 100s. (Ikaria Greece; Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Loma Linda, California). The have resistant starch which makes them excellent in promoting good intestinal microflora (microbiota) and weight loss; they are low glycemic; they have time-released carbohydrate and are a good source of plant protein. Sure some people might be sensitive to them, but start with small amounts and build up. Lectins, which some say are a reason not to eat beans, can be broken down with soaking and then boiling or slow cooking (crock pot, pressure cooker, etc.). And beans are “dirt” cheap!  They are versatile and can be made into many things – dips, burgers, soups, salads, etc.. Check out these 27 recipes from BlueZones.com and incorporate them daily. One of my steps on my “21 Day Healthy Living Program” is to have 1/2-1 cups of beans daily. I call beans a “Long Carbohydrate” for their slow release and sustain blood sugar and energy!
27 Bean Recipes
– BlueZones.com

– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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A Teaspoon of Ginger Daily Goes a Long Way! (10/22/18)
One teaspoon of ginger powder daily, about 5 cents per day, can reduce weight, inflammation and fatty liver.  Definitely worth using it in your cooking.  Watch Video
– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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The Proven Way to A Healthy Long Life is Low Tech Not High Tech…
(10/14/18)
The secret to a long, healthy and happy life isn’t high tech… It’s actually low tech.
We know this from studying the Blue Zones around the world and trying to bring those lifestyle patterns back to the U.S. with the Blue Zone Projects in Blue Zone Communities.
And it is way more your environment than you genes as this second video will show you! 
– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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Having a Craving for Disease Reversing Asian Recipes? Have At It! (10/13/18)
Have a craving for some Asian dishes that can reverse your heart disease, diabetes or help you lose weight? Here are some plant-based “gems” from the McDougall’s and Forks Over Knives…Enjoy!
Asian Veggie Wraps
Chickpea and Sweet Potato Satay
Coconut Thai Rice
Thai Noodles
Fresh Spring Rolls
Spicy Asian Tacos
No-Fry Fried Rice
Thai Noodle Soup
Stir Fried Noodles with Veggies
Vegetable Brown Rice Sushi
Asian Cucumber and Sea Vegetable Salad
– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout

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The Right Carbs Cure Diabetes! Watch!…. Don’t Be Fooled by “Experts”! (10/12/18)
The right carbs “cure” diabetes! Don’t be fooled by “ignorant” and misleading experts!  Watch this….  Then watch this AGAIN!  2 + 2 = DIABETES CURED!  NOW READ THIS!  Share these two videos with your health professionals. Most are ignorant as well! Enjoy your weekend and throw a little exercise in with your diet!
Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout

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Former Brooklyn Police Officer Reverse His Diabetes….Fast! With Plants!!!! (10/9/18)
I heard Eric Adams, former police officer and now Brooklyn Borough President, speak this past weekend when I did a “1 Dayer” to the 2nd Annual Preventive Cardiology Conference at Montefiore in the Bronx, NY. While there was some great physicians speakers, Mr. Adams was the best. His dramatic diabetes reversal story along with his passion to help people in general, and especially the people in Brooklyn, and especially, especially, the children of that borough is tremendously inspiring. Read this content and watch this video (5 minutes). Share it with a loved one with diabetes. Then go to my web page of resources for Diabetes Reversal. This is an example of how fast (3 months) and out-of-control diabetic can reverse their disease (and neuropathy) with a whole food plant based diet. 
Watch This:  Read This:    
This is one of the most powerful videos and talks I have heard. Share it!
Interested in personal Health Coaching from Kirk Hamilton PA-C?– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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Easy on the Ketogenic Diet Thing! (10/2/18)
While there is no question some people on ketogenic diets have lost significant weight and controlled their diabetes their long-term use is probably not healthy. The other issue is what type of ketogenic diet do you do. I have seen everything from plant-based ketogenic diets to high fat, high meat based diets. There is no Blue Zone culture that subsists on a ketogenic diet. Short-term for a month maybe if your are trying to make something happen in your body or if you are stuck. But long-term this is not a healthy diet plan.
Video: Study Suggests Low Carb or Keto Diet Could Reduce Lifespan
– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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Vitamin D May Be Good for Autism (9/23/18)
There is a lot of controversy about autism and things that help. But here vitamin D appears to be the real deal. Easiest enough to measure and very safe…1000-5000 IU per day is very reasonable. Video: Dietary Supplements for Autism
Other things I would always try:
Eliminate sugars and processed carbohydrates – that doesn’t mean get rid of all of the just the processed ones with sugar and oil added and the fiber taken out!
Eliminate dairy products, eggs, glutinous grains (this essentially eliminates baked goods) as a simple elimination diet.
Get sunshine….
– Vitamin B complex 50-100 mg
– Vitamin C 1000 mg/d
– Vitamin D 1000-5000 IU/d
– Omega 3 fats (even though this video didn’t support it) 1-4 grams/d
– Magnesium chelat3 200-800 mg/d
– Probiotics
– Culturelle 1-2/d
– VSL#3 1-2/d
– Assess for environmental exposure.
– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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“Game Changers” – The Myth of Meat Consumption, Strength and Athletic Performance (9/16/18)
Saw an incredible Preview of a documentary last night called “Game Changers” which dispels the myth of needing animal protein to be an elite athlete and to be strong. You see world class martial artists, boxers, weight lifters, Olympic cyclists, ultra marathoners, sprinters, professional food ball lineman, and one of the world’s strongest men all vegans (no animal foods) interviewed and see them doing their craft. One of the most humorous but profound examples was 3 college males who ate a bean burrito one day and then were tested that night for erection strength and frequency and then another night they are fed burritos with animal meats. It’s hysterical to watch them in front of a testing urologist when they look at the results and see after eating the meat containing burrito erection frequency and strength are dramatically reduced compared to the night after eating the plant-based burrito. I am not sure when this documentary is going to be released but keep your eyes and ears open…The will be a “Game Changer”…. BTW many of the gladiators were vegetarians eat barely and beans…..   Watch Trailer:
– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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Some Tricks to Treat Recurrent Canker Sores (9/16/18)
Canker sores are a “pain” literally. Some things that are reasonable to try are vitamin C 2000 mg/d, a B complex 50 mg/d, Vitamin B12 1000 mcg/d, ? iron, topical curcumin, and honey may be best topically. Stay off sugar, dairy, processed foods as well. Watch Best Supplements for Canker Sores
– Interested in personal Health Coaching from Kirk Hamilton PA-C?
– Resources to REVERSE Heart Disease, Diabetes, Obesity, Alzheimer’s/Cognitive Decline and Aging
Kirk’s 21 Day Healthy Living Program – Handout
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Is Plant-Based Health Care the Most Powerful Medicine? Check It Out! (9/14/18)
I just heard a fabulous talk on water fasting from an expert Dr. Michael Klaper who used to work at TruNorth () and has supervised some 3000 water fasts. It’s a good thing in the right situation. Right now listening to one of my favorite plant based cardiologists talk about the Fasting Mimicking Diet of ProlonFMD.com created by Dr. Valter Longo. I am doing to workshops today 1) on Fasting 2) the second on how to do nutrition studies. Check out the agenda for this International Plant Based Healthcare Conference in San Diego https://pbnhc.com/agenda   Check out the speakers and topics that will talk about the power of whole food plant based diets in reversing them.

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Junk Food Vegan Turns His Diabetes Around (9/13/18)
They key to reversing diabetes being a vegan is simple – just eat whole plant food, especially your carbohydrates. If they are UNPROCESSED (as close to how they came out of the ground or off the tree), just cooked with herbs and spices (or raw) with no added fats or very little fat (oils) you will reverse your diabetes. If you eat PROCESSED carbohydrates with added sugars and oils you will cause or aggravate your diabetes.

It’s simple. Good story below illustrating this point.  You can be a junk food vegan and get very sick very fast.  You can got to my Diabetes Reversal Resource page for free information to help you reverse your diabetes. I am a big fan of the  book Dr. Neal Barnard’s Program for Reversing Diabetes mentioned in the article. We sell it in the clinic.

You can order it off my web page below.
Junk Food Vegan Changes Diet Reverses Diabetes

Diabetes Reversal Resource Page

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A Happier You with Fruits and Vegetables! (9/10/18)
Another reason to eat more fruit and vegetables… A kinder and happier YOU! (Watch Video)

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The Health Benefits of Chlorella(9/10/18)
Chlorella is a reasonable product to take for cholesterol reduction, fatty liver, “detoxification” and weight loss. As a support product but not something to “cure” the condition by itself.  (Watch Video )

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Kidney Disease, Uric Acid and Fructose Toxicty (9/9/18)
The interview I did with nephrologist Dr. Patanay Teng-umnuay, MD, PhD (Molecular Cell Biology), who is also the Vice President of the American Academy of AntiAging Medicine, Thailand, really opened my eyes to the value of a simple test that really should be done on all routine exams, especially if you have any type of kidney disease (or really hypertension, diabetes, bone loss, heart disease, etc), and that is a simple uric acid level. While we all know to check uric acid levels for gout and put people on lower meat protein diets, reduce cheeses and alcohol what I didn’t know was how extremely important it was to lower uric acid levels by medication or diet to prevent or reverse kidney disease. It goes something like this. Fructose which comes from soft drinks, any confectionery food (along with the wrong type of fats), artificial sweeteners and fruit consumption is metabolized through the liver (unlike glucose). Its metabolism ends up increasing uric acid which can lead to an acid state in the body and progressive kidney disease. So to combat kidney disease (and other conditions, like bone loss, obesity, hypertension, diabetes, heart disease, etc. ) stop all artificial sources of fructose (i.e. soft drinks, confectionery foods, etc.) and even fruit in some cases.  
Or limit to 2-3 pieces per day. Dr. Patana uses the old drug allopurinol to lower uric acid and buffers the blood with sodium bicarbonate to slow or reverse kidney disease.  This is definitely a podcast to read and/or listen to! Very relevant to many people!

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Reduce Cardiac Dearth and Disase with CoQ10 and Yeast Bound Selenium  (9/8/18)
Getting ready to head to the airport….Sunday in Bangkok (back at SFO 8:30 pm Sunday)…trying to finish editing and posting one of two interviews I did from the American Academy of Anti-Aging Medicine Meeting (Bangkok, Thailand). This was with a Professor of Cardiology from the University of Linkoping, Sweden, Dr. Urban Alehagen, on the benefit of yeast bound selenium 100 mcg 2 x daily and CoQ10 (ubiquinone) 100 mg 2 x daily on reducing cardiac death, cardiovascular disease and improving heart function by reducing inflammation and the “stiffening” in the arteries and fibrosis in the heart.   I think you will find it informative, practical and easy to understand. Interview/Podcast HereYes diet first, mostly plants, then judicious supplementation if needed.
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Know Your Real Risk of Heart Attack – An Interview From “Down Under”(8/18/18)
Recent interview I did with Australian cardiologist Dr. Warrick Bishop on the role of using coronary calcium scoring and CT angiography as a means to  assess heart attackrisk. The coronary calcium scan is like the mammogram of the heart, except way more women (and men) die of heart disease than breast cancer. Consider it. Not expensive for the information you get.  Interview Podcast and Summary  Kirk’s Video Summary of Interview  

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Beans are A Superfood Found in Every Blue Zone… Enjoy! (8/18/18)
About a week ago I took a can of organic black beans, threw in some onion and garlic powder, with cilantro, parsley, dill, oregano, basil and chive flakes with some salt and pepper mixed with some organic baby spinach. Heated and stirred it all up till the spinach leaves were slightly wilted and just ate it. It was simple but great tasting! Greens and beans… Slow release carbohydrate from the beans (with protein too) contains fiber that is good food for your intestinal bacteria and greens are greens. That is why the biggest animals in the world literally live off tons of greens because they are so nutritious. Also a consistent dietary staple of  ALL the Blue Zones in the world…. where people live the longest and without much chronic disease… is beans! Enjoy these simple recipes!

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“B” Stands for Believe Blueberries Benefit Your Brain!…Just 1 Cup!
(8/13/18)

Berries have been touted to help with everything from brain function, to eyesight, to helping your bowels move…. Sometimes it sounds just to good to be true that something
sweet, tasty and accessible can do your body so much good! Well in the case of blueberries the hype matches the effect. just a cup per day helps with memory and brain function! …Go for it! (Watch Video Here)
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Multiple Sclerosis Reversed and Stabilized with Whole Food  Plant-Based Diets (8/10/18)
I am at the International Conference on Nutrition in Medicine in Washington DC  and just heard cardiologist Michelle L. O’Donoghue, MD and infectious disease specialist Saray Stancic, MD speak about their journey’s with Multiple Sclerosis which they have not just stabilized, but remarkably improved by going on whole food plant-based diets. The talk about being dairy-free and being on low-fat and low meat diets with lots of fruits and vegetables. Both were supportive of vitamin D and the importance of your gut flora in health in general, especially MS. Dr. Stancic. Dr. Stancic doesn’t avoid gluten. Dr. Terry Wahls was mentioned who has reversed here MS by a modified paleo type diet (but she doesn’t eat eggs on her version of Paleo). What’s the common ground in these seemingly different diets? All are off dairy products and eggs; off processed carbohydrates (i.e. wheat) rich in unhealthy fats and sugars and most gluten; eat large amounts of vegetables and some fruit. Both diets eat whole, unprocessed foods!The “Red Eye” I took and the sleep I didn’t get is started to catch up with me. I apologize in advance for my grammar…. I am fading and 3-4 more hours of lectures, though listening, to stay awake for!Drs.Ornish, Williams (cardiologist) and Freeman (cardiologist) talked about the evidence for the prevention reversal of heart disease and heart failure! Same old “good” stuff. Be well. Kirk   
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Rice and Beans are Super Foods for Health and Longevity! (8/8/18)
Rice and beans have been used for millennia by cultures without epidemics of obesity and without “carb phobia”. They have provided cheap, healthful and effective nutrition and energy for billions of people. The key to eating a carbohydrate rich diet and being healthy, like most Blue Zone cultures around the world eat (cultures that live into their 90s and 100s without chronic disease), is to try and eat carbohydrates in their whole state as possible (i.e. whole grains, beans, peas, lentils, yams, sweet potatoes, whole potatoes, squash, with as little added oils and animal foods as possible. If you eat a high meat-fat diet along with processed carbohydrates that have added sugars and oils in them (muffins, cakes, crackers, chips, most breads, pastries, etc.) you are getting a ton of sugar and fat along with your carbohydrate source which can lead to insulin resistance, diabetes, obesity and poor health. So keep it simple. Eat the carbohydrate in its whole state as possible, with minimal added oils, sugars and animal foods, if any, and add tons of vegetables or combine good carbs like beans and rice. White rice did not lead to obesity in cultures until those cultures started eating more meat (animal foods), fat and added sugars. White rice and vegetables doesn’t make you fat. Meats, oil, dairy foods and white rice make you fat!

Don’t Wait – Prevent and Reverse Cognitive Decline Now! (8/5/18)
I was preparing my handout for my “Alzheimer’s Disease and Cognitive Decline Prevention and Reversal” talk at LABIOMED this Wednesday (6:00 p.m., 1124 West Carson, Torrance, CA – 310-803-5657 RSVP) and wanted to make it available to everyone. Here is the 10 page PDF of resources from my 3 favorite books and author/researchers on the subject (“Diet for the Mind”, Martha Morris, PhD; “The Alzheimer’s Solution” Dean and Ayesha Shirzai, MDs; and “The End of Alzheimer’s Disease”, Dale Bredesen, MD).

This handout is incredibly extensive. Use it in combination with my website where there is links to books, research papers, podcasts and websites on the subject of prevention and reversal of cognitive decline and Alzheimer’s disease made for easy access (just click on the links).

There is much hope in the prevention of Alzheimer’s and cognitive decline. While it seems like there is no effective drug treatments, that does not mean this condition cannot be prevented and in some cases reversed. If you read the handout; resources on this page; read these 3 books you will know that we can turn back this epidemic of cognitive decline. But you must act.

If I had to pick out 1 thing to tell people to do for their mind/memory…… it would be to exercise vigorously for 1 hour daily….

If I could only get you to do one dietary habit….eat no processed carbohydrates – only whole carbohydrates. (2nd would be to decrease saturated fat intake – meat…)

If I could get you to follow one lifestyle plan – Follow the NEURO Plan in the “Alzheimer’s Solution” and join: Team Sherzai

If a loved one had Alzheimer’s – but had the right team (physician, family support, insurance/or economic where-with-all, health coach, in home assistance, etc.) then I would do the Bredesen Protocol (The End of Alzheimer’s).

Unlike the all other chronic diseases – heart/cardiovascular disease, diabetes, bone loss, eye disorders, obesity, arthritis, etc. you can “buy time” with medical interventions (i.e. drugs, surgeries,etc.) to extend life, maybe not the quality, but you can extend life. And if a person said “OK I am going to reverse my heart disease now and do the diet you told me to do” it can be done at a very late stage and be successful. Same with diabetes. But in Alzheimer’s and cognitive decline there is no grace period. There is no medical therapy that extends the window of when you can try. Once a person slides to a certain point of cognitive decline you can know all the biochemistry and environment that is imbalanced, and the lifestyle (diet and exercise) that is off, but then it is up to the family/support people to do EVERYTHING for the patient (right foods, exercise, take supplements, hormones, medications, correct toxic environment etc.) and it gets too overwhelming and it doesn’t even get attempted and the patient has to have extensive home care or goes into a facility for “whare-housing”. Sound brutal it is! I have experienced this personally on several occasions from the practitioner end.

That is why I really plead with you DON’T WAIT. Start at least the NEURO Plan Now! It is all at your fingertips! One click away!

Website Resources: Alzheimer’s Prevention and Reversal Resource Page

Handout: Alzheimer’s Disease and Cognitive Decline Prevention and Reversal Handout

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The “Low Tech” Approach to Anti-Aging and Longevity is the Best!  (8/4/18)
One of my deepest passions (“Ikigai” see below) is to share with people simple, proven ways to not only extend the length of their lives, but to increase the quality, purpose, function and disease-free periods in their lives. You know I am a “Blue Zones” fan because…while I love nutrition and prevention research, and spend a great deal of my life looking through it, I give more credence to learning from people who live long functional lives, which is what the “Blue Zone” populations are all about.

While I recommend in my practice “plant-slanted” diets, exercise, stress management, nutraceuticals, hormones, environmental clean-up and do lots of sophisticated nutritional testing – what is more important is paying attention to how the longest, happiest, most functional people live and incorporating those principles in our busy modern lives. That is why studying one of the Blues Zones, Loma Linda, CA, is so important. This is 60 miles from downtown LA… in the “heart of the beast” so-to-speak. So you don’t have to travel to a far away Blue Zones isolated from the rest of the world to find examples of long living people.

So just read these short “Blue Zone” pearls…The “Low Tech” way to health and longevity.

Watch this excellent short 4 minute video on Longevity by Dan Buettener, creator of the Blue Zones.  Video

Sign up for the Blue Zone health letter….great and simple health pearls….(at the bottom of the page)

When you add a strong sense of daily purpose to a healthy lifestyle now you have the recipe for a really long and wonderful life. In Okinawa, Japan they call this… (Ikigai – “the reason for being – the thing that gets you up in the morning”)

This two minute video on “Ikigai” “the reason for being; the thing that gets you up in the mornging” in Japan is wonderful!…pretty funny though ends up being a Nescafe ad…. good for them! Spreading some good message!

The 10 Laws of Ikigai (3 minutes)

You are in charge with most of your disease and longevity….” Just Do It!”:-)!

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To Reverse Heart Disease, Diabetes, Obesity Follow That “CHIP”! (8/3/18)
Yes following the “CHIP” may lead you to the optimal diet for disease prevention and reversal of heart disease, diabetes and obesity because it teaches people how to achieve results in their home environment.

I am a big fan of Dr. Hans Diehl the founder and creator of the Complete Health Improvement Program (CHIP). It is pretty simple “…Eat MORE plants, eat LESS processed foods!”. Check out this program.
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Want To Lower Your Heavy Metals? Eat Plants (6/29/18)
See how diet can reduce heavy metals in your body… While plant-based diets may have more lead in their diet, less gets absorbed and total heavy metal levels are reduced with plant-based diets! Watch Here!
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Playing Games Can Help Your Brain and Memory (6/24/18)
In a Chinese study participating in intellectual activities, such as reading books, newspapers, or magazines; playing board games, Mahjong, or card games; and betting on horse racing, even in late life, might help delay or prevent dementia in older adults.PARTICIPATE! Learn something news. Playing games is good. Have fun with your intellectual challenges or do things that interest and challenge you. Learning new Salsa footwork, something I am not good at, I challenge myself to learn on a regular basis. Or, by memory, doing a short educational video off the top of my head on a health topic I have just researched, is what I do with my YouTube videos.

Keep challenging yourself!

From BlueZones.com

Original JAMA Article:  JAMA Psychiatry, May 30, 2018. doi:10.1001/jamapsychiatry.2018.0657

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Fasting Mimicking Diet Can Reverse Chronic Disease, Enhance Cancer Treatment and Rejuvenate Body Tissue (Interview) (6/24/18)
The “Fasting Mimicking Diet” is a powerful tool to reduce your risk to chronic diseases (heart disease, diabetes, cancer, obesity, autoimmune illness, inflammatory conditions, arthritis, IFD, etc) and that has been proven to have anti-aging properties by stimulation of autophagy (self-scavenging of cellular debris) and stimulation and differentiation of stem cells creating new body tissue. Here is my interview and summary with Dr. James Kelley, MD, MBA and medical liason for L-Nutra which makes the 5 day fasting mimicking diet product Prolon&#174; created by gerontologist and director of the Longevity Institute at USC Valter Longo, PhD.

YouTube Video: 5:26 min/sec  Podcast: 29:60 min/sec
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Try Cabbage for Knee Arthritis and Good Carbs for Diabetes (6/19/18)
Topical cabbage (literally placed on the knees) and oral intake appear to reduce pain in knee arthritis. Cruciferous vegetables (family Brassicaceae also called Cruciferae) include cabbage, cauliflower, garden cress, bok choy, broccoli, Brussels sprouts and similar green leaf vegetables are super foods for being anti-inflammatory and detoxifying and reducing the risk to chronic diseases including arthritis. So eat up, or in some case “Wear It” like cabbage knee wraps for osteoarthritis. (Watch Video)
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ALSO GET THAT “GOOD CARB FEELING” AND….

                      COME JOIN ME THIS “FRIDAY, JUNE 22, 2018 6 P.M.                                    FOR MY TALK & PLANT &#8220;POT-LUCK”

                                 “REVERSE YOUR DIABETES TODAY”

Learn How To….

   – Reduce Insulin Resistance in Type 2 Diabetes

   – Reduce Insulin Need in Type 1 Diabetes!

   – Prevent diabetes from occurring if pre-diabetic

Carbohydrates do not cause diabetes! This is a mistaken belief taught by health professionals and misunderstood by the public. Most all traditional cultures who have NO diabetes eat a low-fat, unprocessed, carbohydrate-rich diet that is low in animal foods. Intact, whole, fiber-rich, low glycemic, carbohydrates are the foods of choice for diabetics and in the context of a low-fat, low animal food diet, reduces fat in your cells which is the cause of most diabetes (insulin resistance). You will learn simple straight forward diet recommendations that will lower your blood sugar and insulin levels quickly (within days) whether you are a type 1 or type 2 diabetic or pre-diabetic helping to preserve your nerve, kidney, eye and vascular function.

                   AND….SHARE A PLANT-BASED-POTLUCK /MEAL

YOU ARE WELCOME TO BRING A GUEST. JUST BRING  A “PLANT” INGREDIENT FOR A SALAD OR YOU CAN BRING A WHOLE FOOD PLANT BASED DISH (NO OIL ADDED) IF YOU WISH!

PLEASE RSVP ME BY EMAIL IF YOU ARE COMING. krhammer@surewest.net (Friday (6/22/18), 6 pm, Health Associates waiting room, 3301 Alta Arden, #3 Sacramento, CA 95825)

FOR DIABETES RESOURCES AT YOUR FINGERTIPS GO TO:

Diabetes Reversal

Click on “Diabetes ‘Quick-Start’ Handout”

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Reading, Health and Happiness!…And “Reverse Your Diabetes Today!”  (6/18/18)
My grandchildren read a ton! They love to read! I can’t tell you how happy that makes me! A typical visit to S.F. is to hit the playground and then the library on theay home! Hope Dan Buettner is correct in this interview about happiness…It’s worth the “READ!”

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                      COME JOIN ME THIS “FRIDAY, JUNE 22, 2018 6 P.M.
                                    FOR MY TALK & PLANT &#8220;POT-LUCK”

                                 “REVERSE YOUR DIABETES TODAY”

Learn How To….

   – Reduce Insulin Resistance in Type 2 Diabetes
   – Reduce Insulin Need in Type 1 Diabetes!
   – Prevent diabetes from occurring if pre-diabetic

Carbohydrates do not cause diabetes! This is a mistaken belief taught by health professionals and misunderstood by the public. Most all traditional cultures who have NO diabetes eat a low-fat, unprocessed, carbohydrate-rich diet that is low in animal foods. Intact, whole, fiber-rich, low glycemic, carbohydrates are the foods of choice for diabetics and in the context of a
low-fat, low animal food diet, reduces fat in your cells which is the cause of most diabetes (insulin resistance). You will learn simple straight forward diet recommendations that will lower your blood sugar and insulin levels quickly (within days) whether you are a type 1 or type 2 diabetic or pre-diabetic helping to preserve your nerve, kidney, eye and vascular function.

                   AND….SHARE A PLANT-BASED-POTLUCK /MEAL

YOU ARE WELCOME TO BRING A GUEST. JUST BRING  A “PLANT” INGREDIENT FOR A SALAD OR YOU CAN BRING A WHOLE FOOD PLANT BASED DISH (NO OIL ADDED) IF YOU WISH!

PLEASE RSVP ME BY EMAIL IF YOU ARE COMING. krhammer@surewest.net (Friday (6/22/18), 6 pm, Health Associates waiting room, 3301 Alta Arden, #3 Sacramento, CA 95825)

FOR DIABETES RESOURCES AT YOUR FINGERTIPS READ THIS:

CLICK HERE for My  “Diabetes ‘Quick-Start’ Handout

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Beans are A Super Food! Your Arteries Like Them! (6/16/18)
“Eating Beans Reduces High Blood Pressure, Heart Disease and Peripheral Vascular Disease (blood flow to your legs and arms)”… Do what all the longest living people in the world due (Blue Zones – Ikaria, Greece; Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Loma Linda, California). No matter what “Noise” you hear from nutrition experts beans are good food you. They remind of my Lyft and Uber rides….They are a “Win Win” for the me (the consumer)… They are cheap, great for your health, accessible anywhere, and you just feel like you got a great deal when you use (eat) them! If you feel you react to one type of bean start with small quantities or try and different kind of legume (beans, lentils, peas, etc.). Great health does not have to be expensive and high tech! Throw beans on a salad, in a soup, or make your own personal hummus…you can’t go wrong!   (Watch video)
Beans as Longevity Food Resources at Your “Finger Tips” to Reverse Heart Disease
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The Bad Rap on Whole Grains! They are Good For You! (6/13/18)
Whole grains are a longevity food, processed grains and baked goods are not! Don’t throw the “baby out with the bath water.” I have taken more of my share of people of processed wheat products and baked goods, because most of the time your are not taking people off a whole grain product you are taking them off a refined  grain product with reduced fiber and added sugar and oil (muffins, chips, crackers, cookies, pastries, refined breads, etc.). The former reduces chronic disease the later increases it. The Blue Zones of the world, were people live the longest and are disease free until close to the end of their lives, consume grains healthfully by consuming them in their whole state generally and also with the consumption of whole grain bread products.
Making Ikarian Sour Dough About Whole Grain (Blue Zones)
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“Eat More, Weigh Less?” Yes It is True! (6/12/18)
“Eat More Weigh Less”? Yes it is possible! Eat foods with less energy density (fruit, vegetables, yams, sweet potatoes, beans, whole grains, etc) compared to more energy dense foods (i.e. free oils, meats, poultry, fish, sugar enriched foods and to a certain degree nuts, though they are protected somewhat with fiber) and you can eat virtually as much as you want…or until you are stuffed! You cannot get fat on whole fruit and vegetables, especially if they are raw. Go ahead… try it! (Watch Video &  Read Blog )

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Taking A Probiotic? Save Money! – Eat More Fruit and Vegetables!
(6/10/18)

Taking and probiotic and spending lots of money doing it? Why not eat more fruit and vegetables and fiber rich plant food and save a buck?    Also help your heart!
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Can an Apple A Day May Keep the Doctor and Statin Away?  (6/4/18)
An apple a day may help keep the Doctor AND Statin away! … Possibly!
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You Are Never to Old to “Reverse” Your Heart Failure With a WFPB Diet!  (6/1/18)
A patient of mine sent me this story on the power of “Whole Food Plant Based Diets WFPBD)” reversing heart failure in an 80 year old female who was told by her cardiologist
to “get her affairs in order” and to “make her comfortable”. The daughter came across the research of Dr. T. Colin Campbell and Dr. Caldwell Esselstyn on the benefits of WFPBD and fed her mother this type of food and her symptoms slowly but consistently improved. Her ejection fraction (EJ) went from 10% to 45% at age 86 and she is still alive today. Her daughter started a WFPBD food delivery business as a result of this journey.

I have posted before this video of cardiologist Dr. Baxter Montgomery who applies not just WFPBD in the hospital setting (the first part of the video will show reversal of heart failure in 70 plus days) but it has a strong raw food component which makes the results happen even faster. There is no medical therapy more powerful than an WFPBD that can not just stop, but reverse, not only heart disease, but diabetes and obesity as well (and many other chronic inflammatory conditions). And age does not matter. This story is of a 80 year old starting the process. In the video you will see an 86 year old female diabetic on 22 medications and high doses of insulin twice daily gets off all her medications and insulin quickly. Again Dr. Montgomery even in the hospital setting uses a more “raw” version of the WFPBD for I think resulting in faster results.
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