🔵 So today our Culinary Nutrition Expert, Chef Michael, talks about three areas that could be messing up your health and wellness. And of course, the ways out of those three areas.
He will give you some real action steps and real tips to avoid those pitfalls that might be tripping you up on your health and wellness and things you can do about it.
➥ WHAT IS A CULINARY NUTRITION EXPERT?
🔵 Chef Michael offers practical, everyday, natural cooking skills as well as a deeper exploration into the therapeutic properties of the foods we eat and how we prepare them. He uses food as medicine, to help you live your Optimal Health, not just normal health!
He views nutrition as "Nutritional Psychology" to change our thoughts about food and how food works in our body systems. Michael is a Functional Nutrition Chef that spends time with his clients, listening to their histories and looking at the interactions among genetic, environmental, and lifestyle factors that can influence long-term health and complex, chronic disease.
In this way, functional nutrition supports the unique expression of health and vitality for each individual.
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➥ Where listeners can find Michael and Isabel:
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Speaker 0 (0s): Coming up on this episode of the MD and chef team show.
Speaker 1 (9s): And she's just kind of looked at me with this inquisitive look like, oh, huh. Like, okay, I really rattled the brain there. So that's what I recommend because do you get your car looked at every year? Do you get a one, a fitness on your car every year? Does your car have to go in and get a check? And you know, you have to get it registered that it's all clean and running and it's roadworthy and all that stuff.
Speaker 0 (42s): Well, it's going to the show from DMDs shop team. I'm Dr. Isabel medical doctor here at the MD and chef team.
Speaker 2 (51s): And who are you? I'm chef Michael Coleman nutrition experts. I'm the chef of the queue.
Speaker 0 (56s): And what are we going to talk about bed? Now? I can see that cause he's my husband.
Speaker 2 (1m 1s): What was that? And we'll be talking about marriage relationship, parenting intimacy. Talk about mindsets that success overcoming depression, anxiety. I'll be getting into functional nutrition, recipes and tips from the kitchen. And we're going to both get into how to live a long, healthy, vibrant life.
Speaker 0 (1m 19s): Yes, I love it. Our mission is to help you prevent and reverse the disease and give you both in the process. Oh yeah. Show.
Speaker 1 (1m 37s): Hello everyone. It's chef Michael here, culinary nutrition expert at doctor the mission. How are you all hope for you, Lee? You having a lovely day wherever you are in the world. If not, well, I, my wishes, I could bring some sunshine to you today. Hey, thanks for joining us on the MD and chef team podcast. So today I want to talk about three areas that could be messing up your health and wellness. And of course, talk about those three areas.
I want to give you some real action steps and real tips to avoid those pitfalls that might be tripping you up on your health and wellness and things you can do about it. You know, before we jump into that, you might not know much about me. You might not know about the MD and chef team. I'm a beautiful wife, Dr. Isabel, but for me personally, a little bit about my story is that my parents both died young 53 and 69.
I consider that young and they both died young from chronic disease. And basically the diseases that come on will from lifestyle. And, you know, I, myself, I was in my fifties and I was looking at that and had that happened to me and my background being a chef, it wasn't in the area of nutrition. It wasn't being an attritional chef. It wasn't being a culinary nutrition expert. However, I was an executive chef in large hotels and country clubs over in the U S and I was very good at what I did, but wow, by the time I was 50, I was becoming a fat and grumpy old man fast, pretty much because of my lifestyle choices, food drink, lack of exercise, lack of sleep, all of the belt, massive stress, all of those things.
And I was getting to a point where my beautiful wife, Isabel, we been together for 41 years now. So this is a few years ago, but still she was started to look at me a little bit like, oh man, what's happening to this guy. He's not quite as sexy as it used to be. And I'm not quite feeling it like I was with them, but okay. I love him, however what's going on. And Pat's just being totally honest because we love to be transparent here because that's the best way to be.
But also I looked at my parents dying young 53 and 69 and one from cancer, one from diabetes. And I thought, man, is that going to happen to me? You know, in 50, okay, I'm approaching those ages. Am I going to die? Young? We've got two beautiful daughters. I want to live life with them young. And I want to live life with my, my beautiful wife, Isabel. And I got a lot of things I want to accomplish out of this life. And okay.
You know, society tells me that I've got the genes of my parents. So I guess I'm just gonna get cancer. I'm just gonna get diabetes. And that's just the way it's going to be. And I'll probably die on because you know, you go and you fill out a form at the insurance company or your, your doctor asks you questions. And what's one of those questions. All those different companies and people ask is give us your family history.
What did your parents die of? Ooh, oh, they had this. Oh, they had that. And all of a sudden, if it's insurance that you're applying for, let's say it's life insurance or health insurance and your parents died of something. And they look at it, go, oh, that's problems. He's got the genes. He's going to die young. I, that just scared me. And I started thinking, wait a second, is this true? Or is there something different to this? And that's when I started to, you know, as the saying goes, going on a journey, but I really started taking a deep dive into the area of food because I had heard food was medicine, but I'd like, ah, whatever, but food was medicine.
But then I also started understand it's not the total story. It's food is medicine, but also food can be poisoned. And so I really got into started studying nutrition, nutritional psychology, not just about how does nutrition affect us physically, but how does it affect us mentally and going down that path. And that's pretty much what I've been up to over the last, I guess you would say about 12 years of really diving into that area to realize that, wow, I have a choice because yes, I've got those genes from my heredity, my hereditary gene, shall I say, but the choice is, do I want to wear those jeans?
Am I gonna, because of the lifestyle choices that I make, am I going to turn those genes on? Or am I just going to allow him to be suppressed? Am I going to allow them to just be dormant and never come out in me, never show themselves that I live a long, happy, vibrant life without those types of chronic diseases. That's the choice we face. And that's the choice I made as I dove into this.
So what I want to talk about today is just a few areas that could really be tripping us up. As far as our health and wellness. Now, the first one is what I call the convenience trap. And what I mean by the convenience trap is that when we get hungry, Hey, guess what? I'm a human being. Just like you, we get hungry. What do we do? We grab for what's easy and convenient.
I mean, if you are on the road driving, I mean, why a petrol stations, you know, or gas stations, wherever part of the world, you are petrol stations, gas stations. Why do they have all this junk food and drink in there? Because we're hungry or on the road, we grab something to go. It's convenient. Why do all the fast food places and all these places now have drive-throughs because it's fast and convenient. Why does that happen?
We're hungry just to disclaimer. A lot of times when we're hungry, we're dehydrated. Just wanted to put that in there. Make sure you've got great hydration that might help you when you're actually hungry. When you're hungry, you might actually be, be hydrated. So back to the convenience trap. So I'm sure you're like me. When you get, let's say you get home and you are hungry. What do you do? You're gonna grab the quickest, easiest things.
Moms, dads. Whoever's the cook, the chef at home. What do you do? If you're personally hungry, the gang is hollering at you. Hey, everyone, your crew is hollering at ya. I want eight. I want eight. Now I'm hungry. You're going to grab the quickest, easiest stuff. And that usually is a, can a sachet, a bag, something you can microwave, you know, all that kind of stuff. And I'm going to give you the benefit of the doubt. I'm sure you understand that.
That's just not good for you. It's what, what we call frankenfoods. It's like Frankenstein foods. It's something that was created in the lab. It didn't come from nature and it's not good for you. However, we're hungry. We want to eat. So it's a convenience trap. Well, chef Michael, Mr. Expert, how do I get around this stuff? All right. Here's the best, best tip I can get. You get, get you, get you.
I'm going to give you in the refrigerator. I call this the three bowls and what that is, are we always, always, always in our refrigerator at home, have these three bowls. One bowl has fresh salad, greens, whatever mix you want, whatever types of greens, you like just a mix of fresh salad greens. The second ball has a mix of prepared vegetables. And what I mean by that is just cut them the way you want.
You don't have to get fancy. You don't have to make them a Brune, Juan and Julianne and all this perfect cuts. Just have some veggies in there ready to go. You can have them on a plate. You can have them in a bowl. Think of the rainbow. Many colors, go with the seasons whatever's in. You can stay in expensive use what's in season. I have a bunch of veggies already pre-chopped and maybe in different styles, maybe some is a big cube, small cubes, strips, whatever it may be, but a mix of veggies in the refrigerator ready to go.
And the third bowl is protein. That's already prepped, ready to go. What Isabelle and I do. Our main proteins are usually eggs, organic chicken and salmon. Of course, there are other, other proteins. I'm just going to use those three. As an example, we always have hard boiled eggs in the refrigerator, ready to go, easy to peel and eat chicken. What I'll do is my roast, a chicken on a Sunday, and we'll have it for a meal.
And then I'll make a nice chicken bone broth out of that. Plus then also take all the meat and clean it up and put it in a ball in the refrigerator ready to go. Or it might just be some chicken breasts that you've, you've either steamed off or cooked off or sauteed off or baked off or whatever you want to say, but just have some protein ready to go. Same thing. I'll have some salmon. I will lightly poach or I'll lightly saute up some salmon or I make a lovely salmon gravlax too.
But you know, so whatever type of protein is your protein that you like have it ready to go. It could even be cooked. Let's say 80%, 90% that all you need to do is finish it off. You might, you know, whatever it may be, you can cut it into little, you know, you could cook it 80, 90%, cut it into some little strips because what you do then when you come home and you are hungry, whether it's lunch, dinner, breakfast, whatever, if you got greens, you can put a salad together quickly. If you've got veggies, you can add the veggies to your salad.
You could add the protein to your salad. You could put together a stir fry very quickly. You could actually do up a soup really quickly saute some of the veggies and some of the protein, add some water, add some broth, let them cook for 10 minutes and bring them up to a boil. And you could CUREE them up a little bit, or just serve it as like a chunky vegetable soup or something like that. Chunky chicken and vegetable soup, whatever turns you on. And boom, you are ready.
You can do so many things within five to 15 minutes, as long as you have all those bowls ready to go. So that will help you with that convenience trap. The other thing is in your car when you drive and I mean, come on, who does less, especially if you're out driving all day, or let's say you're a salesperson or somebody that may taken road trips or doing what, you know, if you're in your car a lot during the day, number one, make sure you always have your water bottle with you.
And number two is we always keep a, a bag of mixed nuts in our glove compartment. Raw mixed nuts, always in the glove compartment could possibly be seeds if you like seeds, but nuts seeds mixed in the glove compartment in case you get hungry. And if you know, you're going to be on the road a lot, take an apple with you, take an apple with him, maybe some grapes, some berries, I don't know, whatever, you know, whatever type of fruit like that you might like. But if you get hungry first, I'll stay hydrated.
And then you can have some nuts and an apple or something like that. That'll hold you over until you get to a point where, you know, you're ready to, to go to your next meal so that you don't have to stop at the gas station, the petrol station, you know, some other store what's called the dairy here in New Zealand, but it's basically a convenience store and you ended up grabbing junk. So you've got to set yourself up to beat that convenience trap by using those techniques.
Now, the second thing I want to talk about is what's called warning lights. Are you paying attention to your warning lights? Well, what I mean by this is, oh, we all understand about a car. And if you've ever owned a car, been in a car, you will get this cars, have warning lights. So what's the purpose of a warning light in a car to let you know something's gone wrong.
And so when the warning light goes off in a car, what do we do? We got two choices. We can ignore it. Or we can do something about it by looking at the owner's manual or fixing ourselves or taking it to the mechanic, the expert. Well, that choice number one, what happens if we ignore the warning lights in a car? I mean, obviously not every time, but probably 99% of the time.
What happens if we ignore a warning light or warning lights that goes off in a car? Yeah, you guessed it. Boom. We ended up with something really bad happening. So here's the thing. If we see warning lights and we take care of it right away, our investment of dollars in time is very minimal. But if we ignore warning lights, as it's usually going to turn into a huge dollar investment and probably lots of time, because now we don't have our car for a while and we got to get a loaner or get somebody else's car or something.
Same thing with us, human beings, you live with yourself 24 7. You know, what's going on. You know, when something feels weird with you, you are with yourself 24 7, you were the best person to know, Hey, something feels wrong. Something feels off. Something's not right. There's some warning lights going off with us as a human being. We got two choices. We can either ignore that or we can do something about it now, unfortunately for Isabel and I, and here at doctor and emission, when, again, not everybody, but I would say when nine out of 10 people come to us for help with the areas that we work in and the areas that we're expertise, which is reversing, preventing and reversing Alzheimer's dementia, cognitive decline, preventing and reversing diabetes and preventing and reversing brain health.
As far as anxiety, depression, mental stress, nine out of 10 times when people come to us in those areas, the warning lights have been gone off for a long, a long time. So what happens is with most people in these types of things is if we address the warning line and this goes with anything, if we address the warning lights, when we noticed them at the beginning, taking care of it will be a minimal investment and a minimal time investment, a minimal dollar investment and a minimal time investment.
However, if we way, and just let that warning light go and go and go into a guest to a point where we're like, boom, we gotta do something about it. Then our money investment and time investment will most likely be huge. I can say that because I've got some personal examples. Number one, I was very poor with my oral health for most of my life, about five years ago.
And yeah, I'm being transparent about it. I admit that because this is what happened about five years ago, I had a two thick and I thought I was just too thick. And it ended up being that I went in to get that taken care of, but I had gum disease. Now there had been some tooth, some other things going on, my wife was telling me I had bad breath that smelled like there was, you know, basically germs in my mouth, but I kind of ignored it.
You know how it is with a dentist didn't want to go. I kind of would go once every couple years for a little bit of cleaning and they'd say, oh, you know, you really need to be seeing us more often. So I I'll know. Yeah, yeah, yeah. You know, and I brushed my teeth and all that, but I wasn't, you know, doing the extra things you need to do, like the, like the flossing and the tooth picking and doing it multiple times a day and making sure you eat properly too, because the food going in my mouth was creating bacteria. However, the reason why I bring this up as a personal example is so five years ago, I have to, you know, I've got to get my gum disease taken care of because that's an important factor with brain health too.
And I won't get into that today, but it is oral health is a major important factor with brain health that can affect brain health so much. And so it was time to get that taken care of. Well at down my investment of dollars in my investment of time became huge with thousands of dollars a couple years, probably somewhere between two and three years to get it all 100% totally cleaned up. However, if I had taken care of it over the years, paid attention to my oral health, small investment of time, just going to the dentist once a year, once every six months for a cleaning and a check-out at the same time, investing in that amount of dollars to make sure, you know, at a very minimal to get that taken care of that wouldn't have probably had the warning lights and I wouldn't have had the massive amount of dollars and time that was involved to get it taken care of.
Now I can, I can say what we do now. So here's the key to understand the warning lights for you as a human being, what Isabel and I do every year is at the end of the year, right before Christmas time, usually maybe around mid December, we get a, what's called a panel of lab tests, blood tests, urine tests, your iron tests with, however you say it, we get a panel of tests done voluntarily.
We get those done because we want to see what's going on on our body systems. We want to make sure that we don't get to a point where the warning lights are going off and we get these done every year now. And it's a certain pen panel. There's many different blood tests, lab tests. We get them done. It's a whole section of them. And it is interesting because I can specifically remember last year or getting them done.
And I remember the nurse, you know, when she was doing them and taking my blood and that she's like, oh, wow. I mean, I'm so sorry. What's what's going on. You know, I mean, you must be, you know, basically she thought I was ill and sick and all this and that. I was like, no, I feel fantastic. I mean, I'm 60 some years old and I feel better now than I ever had. I'm 60, some years young, shall I say? And I feel better now than I ever have in my life. And she looked at me like, well, why are you doing all these tests prevention?
I want to know before anything happens. I don't want to wait until it happens and then do tests. And she's just kind of looked at me with this inquisitive look like, huh? Like, okay, I really rattled the brain. So that's what I recommend because do you get your car looked at every year? Do you get a one, a fitness on your car every year? Does your car have to go in and get a check?
And you know, you have to get it registered that it's all clean and running and it's roadworthy and all that stuff. Yeah. We do it for our cars. So are we more valuable in our cars? I would hope you would say yes. I know there's some flash cars out there, but I still think we're more valuable than any, any vehicle that's out there in the world and ever will be. So my suggestion is I do at least once a year and get a panel, a test on it.
If you don't know what they are, Hey, you can contact here. Contact us here at doctor on the mission. I'm sure the email is in the show notes. If not it's firstname.lastname@example.org and just say, Hey, Michael, Isabelle, I want to go get a panel, a test on this year just to find out to make sure everything's going well. What would you recommend? If not us ask your GP, asks your family. Doc asks the person you're working with one your health right now.
Hey, I want to get some tests done just to make sure everything's fine. And if they say, ah, nah, you don't need any tests, find somebody else because they're not looking out for you because you do need to test and know before anything comes up. Test don't guess that's my recommendation on that one. All right. So, and then number three is exercise. Now this is a very interesting one. We've all heard about exercise and you know, it's good to exercise, good to get the body moving and all this and that.
I mean, I do want to put a disclaimer in there. You can't out train a bad diet if you're eating as horrible, but you are exercising. Well, you're not really gaining any ground there because you can't out train that bad diet. However, I do want to add about how exercise is so good for brain health and a specific type of exercise is resistance. Now working with most people, especially, well, actually it can be under a ball ages, but usually people 50 and over, they're not doing any type of resistance.
Yes. They might be walking. Yes, they might be running. Yes, they're doing some kind of cardio and stair master and some spin in that. But resistance is so, so strong and so powerful now resistance, which is really just resistance we're using. It could be body weight, but basically we're putting resistance against our muscles. We're keeping our muscles and our bones strong. I am not talking about being a bodybuilder and getting huge and all this kind of stuff.
I am talking about keeping your muscles and your bones toned and strong so that they don't just will basically fall away. Because if you don't, if you don't use it, you will lose it. And the reason being, what I want to talk about is because strong muscles promote metabolic health. And what they do is they act like a sponge for glucose in your body. So strong muscles will use up sugars that are floating around in your body, which basically keeps it from going into your brain strength, training prevents and remediate sarcopenia.
So sarcopenia is a loss of lean muscle mass that occurs with aging. So sarcopenia, then it is also strongly correlated with cognitive decline. So strength training also prevents a loss of bone, reduces bone fracture risk, and it generally slows biological aging, but then all that sound good. So doing resistance, creating, using strength, training, it's keeping our muscles strong.
Our bones strong what's been shown is that adults who strength train also have enhanced long-term memory. That's a very good thing. They have fewer white matter lesions in the brain. Another great thing. They have improved posture. You have better balance and can more easily perform basically activities that we do all day long. So what you see is that we now know that there with stronger muscles, there is a correlation to stronger brain health.
And we've also seen a very interesting study, which was focusing on muscles in the legs, demonstrated that leg power reliably predicted both cognitive aging and brain structure. So bone health, muscle health equals brain health. And that's done through resistance training. Now how much resistance training am I supposed to do? Right? That's your question?
Well, it doesn't need to be like massive amounts. I'm talking about 10 to 20 minutes, three times a week, 10 to 20 minutes, three times a week where you were just specifically doing resistance training and you can look up resistance training. As far as I was on heaps of videos on YouTube, or now you can contact us. We can give it to you. But I mean everything from, from pushups to pull ups, to using weights, to using body resistance, excuse me, to using bands, elastic bands.
I mean, there's so many things you do, but basically you're putting resistance on your muscles so that they will continue to say, Hey, I'm being used. I'm staying strong. And that correlates to great brain health. It's not the only thing, but I'll tell you what, I'll take anything that helps with brain health. Alrighty, everyone has been chef Michael here at Dr and admission and the culinary nutrition expert at doctor and initiative. It's so great to have a chance to chat with you today.
We've been talking about a few different areas that can really mess you up with your health and wellness. And what I wanted to do is just highlight those three areas. One was about the convenience trap, and I gave you some tips of how to avoid that. The other was warning lights in the body and what you really need to be looking out for and doing, and the choice you have of doing something or not bothering to do anything. And I know what happens with the bad choice because I made some bad choices in my past.
And then also about resistance strain. Why bother with resistance training? Who cares? Well, the research shows that it is such a great correlation to strong muscle health equals strong brain health. Alrighty, have an amazing day wherever you are. I hope I've been able to bring a Ray of sunshine into your day and just know that Isabel and I here at doctrine, emission love you, wish you the best for you. And hopefully you have an amazing, amazing day week, wherever you are, stay strong and be blessed.
Bye for now.
Hello, chef Michael here. If you enjoy today's episode, we would love it. If you subscribe to the podcast and left us a review.