Health Podcast with Connie Sellecca: Glute Squeezes; Mindful Eating; The Benefits of Beans; Hum to Reduce Stress

In this episode we feature: 

An interview with registered dietitian, Frances Largeman-Roth

Advice from Dr. Diane Lee about the benefits of glute squeezes for posture and hip mobility. 

Hum to reduce stress and improves mood by stimulating the parasympathetic nervous system. 

Mindful eating for better digestion and weight control. 

The benefits of beans for vegetarians and vegans. 

The motivating effects of wearing form-fitting exercise clothes.

The myth of sweating out toxins.

And more ways you can improve your health, today.

For more information, and to sign up for our private coaching, visit tesh.com

Our Hosts:
John Tesh: Instagram: @johntesh_ifyl facebook.com/JohnTesh
Gib Gerard: Instagram: @GibGerard facebook.com/GibGerard X: @GibGerard

Transcript

Unknown: 0:08

Gib, hello. I'm Gib Gerard. Welcome to the podcast. Today marks the start of something that we are going to be doing regularly. This is a special intelligence for your health edition of the podcast, featuring Connie selika today on this episode, we've got a whole bunch of health topics that will help you improve your life, starting now, including an interview with registered dietician Francis largeman Roth. So here we go without further ado, intelligence for your health, featuring Connie zelika. The next time you're driving around, here's a car exercise recommended by physiotherapist Dr Diane Lee gluten clenching, which is the polite way of saying, squeeze your rear end muscles as tight as possible for at least 30 seconds. Research from the National Institutes of Health shows that our glute muscles play a key role in helping us maintain posture and stability, and can also improve hip mobility. So Dr Lee recommends doing about five reps of butt squeezes while seated with a 10 second break between each one. Doing this may be the easiest way ever to improve your health. Hum, simply humming can reduce stress, relieve congestion, lower your blood pressure and lift your mood. One of the reasons humming is so effective is because it's connected to our earliest memories of comfort and care. Since a lot of parents will soothe infants by humming lullabies, and when we hum, our vocal cords vibrate, and that vibration stimulates our parasympathetic nervous system, which is responsible for calming and restoring balance to body functions like our heart rate and respiration. That means with humming your heart rate and breathing slow down, which reduces anxiety and promotes relaxation. As far as congestion when we hum, the sound waves affect our sinuses, leading to increased levels of nitric oxide in the nose, which is linked to fewer sinus problems compared to those who exhale silently coming up. We'll talk to registered dietitian Frances largeman Roth. She'll explain how to eat more mindfully and how it can improve everything from our gut health to our weight. But first, if you're going on a date or have an important meeting, skip these foods that cause gas, and they're not the usual suspects, like broccoli and beans. First, be careful with sugar free gum. Not only are you taking in more air when you chew gum, which can cause gas and burping, an ingredient in sugar free gum, sorbitol takes a long time to digest and undigested sorbitol in your small intestine acts as a hot house, fermenting bacteria, which can cause flatulence, one more gas, inducing food, almond milk. Almond Milk often contains a thickening agent called carrageenan. It's made from seaweed, and it's been linked to gastro problems like ulcers and gas. To get motivated to exercise, all you have to do is put on your workout clothes. That's according to psychology professor Dr Karen pine in her book mind what you wear the psychology of fashion, she says, putting on your exercise clothes primes the brain to expect activity, so you're more likely to want to work out, but skip the baggy sweats and wear something form fitting. If the clothes are tight but comfortable, you'll feel stronger and your movements will be more fluid. That means what we wear when we exercise can make our workout better, because when we're in clothing that we associate with, running, lifting weights or aerobics, the brain sends a signal to the body to take on those qualities, and that gives us a psychological push to work harder. Okay, listen to this. Can you really sweat out toxins? No, that's from human psychology professor, Dr Juan del Casto. He says a tiny amount of toxin is released in sweat, but not enough for measurable health benefits. If we really need to purge toxins, our kidneys release it into our urine, and as far as sweating out toxins in a sauna, that may actually backfire, because when we sweat profusely, our body thinks it should conserve water so we pee less, so we end up hanging on to toxins longer. If you really feel you have to detox, your best bet is to load up on produce and water that will help move things through your system faster. Today, our guest is registered dietitian Frances largeman Roth. She's the former Food and Nutrition Director at Health magazine, and in her books, she recommends eating more mindfully. So I asked Frances what she means by that. I think the easiest way for me to explain what mindful eating is is. To explain what mindful eating isn't, because it's the way we eat most often. So at your death in the car, standing over this thing. You know, we're often, you know, we're so busy these days, whether it's with work, kid trying to fit in a quick workout, maybe some of us are taking care of aging parents and we are not taking time to sit down and eat and actually chew our food and enjoy our food. So most of the time, we are not eating mindfully. We are just grabbing and shoving food in our mouth. So mindful eating is the opposite of that to actually put your food on a plate or in a bowl, you bring it to a table, you sit down, you put the phone away. That is very important, because you cannot be looking at all your notifications if you're eating mindfully. And then you sit there and you actually chew your food, enjoy it. Maybe you close your eyes, you think about the way it tastes. Maybe you think, Oh, this is so great that asparagus is back in the season. And you enjoy your food. And then, you know, give it. Give a few minutes to digest. Today, we're talking to registered dietitian Francis largeman Roth, who just explained how to eat more mindfully, fully focusing on your food. And I asked Francis to tell us the benefits of eating mindfully versus eating while distracted, like when we're working or watching TV, there are several benefits to eating mindfully. One is better digestion. I think if you start eating mindfully, you're going to notice that maybe you don't have so many upset stomachs. Perhaps you are having more regular bowel movements. You're not having, you know, gas and indigestion as much, because you're actually slowing down. And it is important to do that, you know, sitting down versus standing up and eating. And then also, I think that many people find, let me start eating mindfully, that they eat less, and that's because they're not as rough. They're not gulping their food down. They're taking the time to actually chew and then they're finding, oh, you know, 20 minutes in, I'm actually full now I don't have to eat the remaining, you know, 1/3 that's on my plate, or I'm not craving that cookie now after eating lunch. So that's not always the case, but it may actually help you lose weight. You can turn around to bad mood by being outside for as little as five minutes, according to the journal Environmental Science and Technology, being in fresh air for five minutes can improve your mood and self esteem, and you should aim to do that three or four times during the work day, because just looking at a tree, the mountains in the distance or any natural Landscape increases activity in the part of the brain that controls positive thinking and stress reduction. Today's medical term Graves disease that's the most common cause of an overactive thyroid, which impacts more than 3 million North Americans a year. Now, normally, when we're healthy, our thyroid gland secretes a steady supply of hormones, which help regulate everything from our heart rate and breathing to our metabolism to our sleep habits. But in people with Graves' disease, a glitch causes the thyroid to go into overdrive and release excess amounts of hormones into the bloodstream. The result it can trigger symptoms ranging from an irregular heartbeat to unexplained weight loss and fatigue to tremors in the hands or fingers to even a bug eyed look where the eyes appear to bulge out of their sockets. Unfortunately, there's currently no cure for Graves' disease, but according to the American thyroid Association, most symptoms associated with the condition can now be managed with medication, which means people with the condition can continue to live happy, healthy lives, and that's today's medical term, Graves disease coming up. We'll hear more from registered dietitian Frances largeman Roth. She'll explain why colorful foods are the best choice for our overall health, but first, people who read books live longer than people who don't. That's from the Yale University School of Public Health, which studied 1000s of people for 12 years. They found people who read for half an hour or more per day were less likely to die and lived two years longer than those who read no books. The researchers aren't entirely sure why reading increases lifespan, but they speculate that it's the mental stimulation that improves brain health and the fact that reading reduces stress, both of which are known to increase longevity. Help. Even if you've never been physically active, you can start moving now and get powerful brain benefits. That's according to a new study from the University College London, which found that any amount of physical activity, starting at any age, is helpful for long term cognitive health. Now researchers already knew that people who exercise have a lower risk for dementia and higher cognitive function than those who don't. But what researchers didn't know was if there was a specific time in life by which a person needed to get active. But the good news is being active at any age to any extent, is associated with better brain health. Even people who only became active in their 60s or 70s had better cognitive health and a surprisingly small amount of activity, like exercising just once a month, was helpful, and it doesn't even need to be moderate intensity any movement helps. Of course, people who stayed physically active throughout their lives had the greatest cognitive boost, and the effect is cumulative. So the longer you're active, the more likely you are to have a healthy brain for life. But the message is, it is never too late to start. Okay, listen to this feeling anxious or unable to concentrate. Grab some lemon balm. The leafy plant from the mint family, contains compounds that prevent the breakdown of a brain chemical linked to focus and memory. Lemon balm also contains brain boosting quercetin and energizing cathayic acid, a combination proven to ease anxiety and enhance problem solving, focus and recall your best bet, place a drop of lemon balm, essential oil on each palm. Cup your hands over your face, and take 10 slow, deep breaths, and you'll feel calmer and more focused in no time back with more health intelligence from registered dietitian Frances largeman Roth. She writes and develops recipes for Parents Magazine, Baby Center and the Today Show. And a lot of people want to try a vegetarian or vegan diet, but they don't know how to get all the nutrients they need. So I asked Frances what she recommends for people who want to go vegetarian or vegan. So you know, for all my vegetarian and vegan clients, or, you know, when I'm asked in media stories, what is the number one food that I recommend when you are starting a diet like that, beans, hands down, beans, because first of all, they are a fantastic plant based protein source. They also contain a great amount of fiber as well. They are very, very affordable and and, you know, a lot of people do find that when they switch from sort of a standard American diet to a vegan or vegetarian diet, they're actually saving a ton of money, they also help promote gut health. So if you are going vegan or vegetarian, put beans on your shopping back with more health intelligence from registered dietitian Frances largeman Roth and in her books, she emphasizes the importance of incorporating a variety of colorful foods into our diets. So I asked her to explain why we should be eating colorfully. Eating in color is the title of one of the cookbooks I've written, and I truly believe that this is the this is the best way to eat. First of all, by incorporating more color into your diet, you're going to get more nutrients. You're also going to be getting more fiber, because what is colorful, fruits and veggies are colorful as well as whole brains. And we know that we need to be getting more fiber in our diet, both for digestion, but also for gut health. And now we know that gut health is linked to virtually everything, in terms of immunity, skin health, brain health, mood, so many different things. So also, it's kind of a no brainer. You don't have to count anything. You don't have to measure anything out. It's simply just more color, the more color the merrier. Tried this simple 15 minute stretching routine for better sleep, roll your neck, do shoulder scrunches and some toe touches, all while breathing deeply, according to the Sleep Foundation that can cut your insomnia risk in half and help you fall asleep faster, sleep longer and fall back asleep more quickly in the middle of the night. That's because those stretches loosen tight muscles and calm the nervous system, bringing your mind and body into a more restful state. Back with our guest, registered dietician, Frances largeman Roth, and if you like to know more about her, get her recipes, her check. Checklists like her feel good shopping list or her immune boosting checklist. Go to francislargemanroth.com now when people talk about healthy eating, we hear a lot about balancing macronutrients, but not everyone knows what those are. So I asked Frances to explain what macronutrients are and why balancing them is so important. Macro nutrients are the three main nutrients that we need for our bodies to survive and flourish so fat, protein and carbohydrates. And the reason why we need a balance is because Carbohydrates provide energy, but if we're only getting carbohydrate, then we are that our muscles will wither and our hair will probably fall out, because we can't get everything that we need through carbohydrates for protein, obviously, the building blocks of muscles. So you're you need a constant supply of protein in your body, because our muscles are, especially if we're working out, our muscles are always breaking down, and they need to be repaired. Also, if you're trying to, you know, if you're a growing kid, or if you're somebody who's trying to gain muscle, you do need protein. And then, you know, a lot of times, people will think, Well, do I really need that? Yes, you do. You need that for hormone production. You need it for protection in the body, as well as lots of different mechanisms in the body, and also, you know, different things that the body needs to make. So definitely, you need all those, all those macro nutrients, and it's great to get them in balance. How long does it take to form a new habit? According to a new joint study from Harvard Business School, Cal Tech and the Wharton School, your answer to that question will often depend on the complexity of a task, meaning the more difficult or complex an activity is, the longer it will take to become a habit. That's why hospital workers can develop a new habit of washing their hands within days, because all they have to remember is to wash up whenever possible. But for people trying to go to the gym more often, variables like choosing the right workout clothes, driving to the gym and waiting your turn to use specific equipment can add complexity to the task, so it may actually take months of repeating a complex habit before it becomes ingrained and part of your regular routine. Here's an email I received at Connie at intelligence for your health.com. It comes from Karen Renee Carter, who writes, I've heard that some people use mouth tape to control snoring and sleep better. But is that safe? And what kind of tape should I use, Karen? You are referring to a wellness trend in which people literally tape their mouth shut before bed to help force themselves to breathe through their nose. That's because mouth breathing is generally shallower than nasal breathing, so forcing more air through your nose helps bring more oxygen into your lungs and blood, which is associated with improving sleep quality. But according to sleep medicine specialist, Dr Wendy Troxel, there is no evidence that mouth taping will do anything to control snoring, and even though mouth tapers, use a porous type of surgical tape that's easy to remove, there have been many cases of people struggling to breathe while sleeping, mostly because their body isn't used to having something blocking their mouth, so the dangers of mouth taping often outweigh any potential benefits, and that's why Dr Troxell does not recommend it. A better plan to control snoring is to try side sleeping or elevating your head in bed, which helps open up your airway more, no matter how you breathe, and talk to your doctor if your snoring issues persist, to rule out a serious condition like sleep apnea. Thank you for your email. Karen, I hope this helps. Okay, listen to this. Our friends are good for our brain. In a study involving former prisoners of war, brain scans revealed that those locked in solitary confinement had neurological damage comparable to suffering a concussion, while those who had social interactions had less brain damage. It's because loneliness boosts inflammation in the brain and interferes with our ability to remember facts and solve problems. Do you work on a computer and gradually feel more stressed and overwhelmed as the day wears on. It could be down to the number of tabs and browser windows you have open. That's according to a study in PC World Magazine. It's called browser clutter, and just like clutter around the house, clutter on your computer sparks stress. Abuse and frustration. So what's the tipping point for tab usage? Generally speaking, five open tabs and two open windows are the limit before people start feeling overwhelmed and start having trouble focusing and prioritizing. Neurologist Dr Reina mafi says bouncing from tab to tab keeps you from fully processing anything, which triggers mental fatigue. So don't leave more than five tabs open and close whatever windows aren't relevant to your current task. You can bookmark pages you want to come back to. That way. You won't lose anything. And you can release all that information from your brain and concentrate on what's important, more intelligence for your health. From registered dietitian Francis largeman Roth and a lot of us struggle with understanding portion and serving sizes, so I asked Frances to give us some guidance on how we can portion our meals effectively. Portion sizes can definitely be tricky, because you know what, sometimes you are hungrier than what the recommended serving size is. And instead of people telling people to get the measuring cups out and start measuring out their grains and such, I really tell them to look at their plate. So if you have your plate in front of you, and if half of it is covered in vegetables, and then a quarter of that, a quarter of it is filled with a lean protein. Maybe that is a turkey, chicken breast, salmon, whatever the case might be. And then the remaining quarter of the plate should be filled with some kind of grain, preferably a whole grain. So maybe that's whole grain pasta. Maybe it's brown rice or quinoa. That is a better way, I think, for people to judge whether they're having the right amount of food versus really getting hung up on serving size. That's it for our show today, our special intelligence for your health with Connie Selig. Edition of the podcast, I'm Gib Gerard. Don't forget to rate comment and subscribe on Apple podcast. Spotify, wherever you get your podcast. It helps us out a lot, and also, you can reach out to us on social media. All of our links are listed down in the show notes. We try to respond to every DM, every mention of the show, because ultimately, we do the show for you guys. So thank you so much for listening. You.