Cyd Notter

Author and Nutrition Educator, Founder of The "Plan A" Diet™

Diet and the Alzheimer Gene

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(Originally Published 2016; Updated 6-15-22.)

Dear Coach:  One of my parents died with Alzheimer’s disease.  I plan to get tested to see if I have the gene but wanted to know if you could recommend any foods to help prevent Alzheimer’s.   Anonymous

Dear Anon:  My sincere condolences to you on your loss.  It’s a real struggle when a loved one develops Alzheimer’s; I applaud you for being concerned about your own cognitive function. I know that you’re not alone in your concerns; the class that I offer on this topic fills up each time it’s offered.

health risk There is good news – you are not a helpless victim without options. There is MUCH you can do to lower your risk. But first let’s take a look at the Alzheimer’s gene.  Back in the 1990’s, the ApoE4 gene was discovered to be a major player in the susceptibility of Alzheimer’s.

The ApoE4 gene is the principal carrier of cholesterol in the brain. If someone inherits the gene from either parent, their risk of getting the disease triples (this affects about 15% of the U.S. population). If someone inherits the gene from both parents, their risk increases nine-fold (this affects about 1 in 50 people).

Research reveals DIET trumps genes

To date, the people in Nigeria have the highest frequency of the ApoE4 gene in the world. Yet they have some of the LOWEST rates of Alzheimer’s. This paradox is explained by the grain and vegetable diet of the Nigerians, which results in low cholesterol levels that have appeared to trump their genes.

Cholesterol encourages the production of beta-amyloid (plaques that lie between brain cells). People whoplaque buildup have the ApoE4 gene absorb cholesterol more easily from their digestive tracts compared with people who don’t have the gene. They tend to have higher cholesterol levels and higher risk of both heart disease and stroke.

In a 20-year study of 1,000 people, researchers reported in the Annals of Internal Medicine Journal that having the ApoE4 gene doubled the odds of Alzheimer’s, but high cholesterol nearly tripled the threat.

So if the greatest threat of Alzheimer’s are treatable factors – such as high cholesterol and blood pressure – then controlling these lifestyle factors could reduce a person’s risk, even if they have the DOUBLE ApoE4 gene (the odds decrease from 9x down to 2x). This is great news for anyone concerned not only about their brain health, but heart disease and stroke as well.

Cholesterol in Mid-life

Another study of 9844 people Kaiser Permanent subscribers in California showed that a high cholesterol level in midlife (early 40’s) predicted their Alzheimer risk twenty to thirty years later. If your cholesterol is around 220, your Alzheimer risk is about 25% higher. And if your cholesterol is in the 250 range or higher, your likelihood of developing the disease would be about 50% higher.

Diet Trumps All

IMG_1648What’s the best way to lower your cholesterol and blood pressure? Diet trumps all. Cholesterol is only found in animal foods – meat, fish, dairy, eggs – and so lowering or eliminating the intake of meat and dairy is crucial. Don’t be fooled by believing that chicken and fish are healthier – they contain as much cholesterol as beef.

Enjoy a diet which focuses on beans, potatoes, rice, corn, pasta, vegetables, fruits, nuts and seeds. It’s not rabbit food – but delicious entrees of lasagna, burritos, stews, tamale casseroles, burgers, stir frys, cheesy soups, sloppy joes and much more. A plant-centered diet is not a diet of restriction – but a gift!  I continually urge people to lower cholesterol through food, not statins (which have terrible side effects and only lower risk of cardiovascular events by 1.6%).

Should you get tested for the gene? Doctors can check which ApoE genes you are carrying with a simple blood test, and some people are eager to find out as much as possible about themselves. A negative reading could put their minds at rest.

On the other hand, there’s nothing you can do to change your genes, but you can do much to reduce the risk of their expression. If you discover you have the gene, how will that affect you mentally? Only you can determine if testing is right for you. Not having the gene does not guarantee freedom from Alzheimer’s; just as having the gene does not guarantee you’ll develop the disease. The Nigerians are a good example.  Remember that genetics load the gun, but lifestyle typically pulls the trigger.

Aluminum Makes a Difference

Click here to read why you should stop/limit ingesting aluminum (or using toiletries which contain it).

Books I Recommend

Click here to see which books I recommend on this topic.

Your best defense against dementia is a low-fat, whole food, plant-based diet. The most anti-inflammatory and health promoting way of eating available. So powerful it can even reverse advanced stages of heart disease!

To learn more about which foods to eat, check out this free webinar and then schedule a call if you’d like to chat about how you can get started.

If you’d like to be notified of our classes or if you have a question, please contact me through www.cydnotter.com.  (Sources: Dr. N. Barnard Power Foods for the Brain; Dr. M. Greger, NutritionFacts.org: The Alzheimer Gene: Controlling ApoeE).

Fabulous Flax Seed Has it All

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Fabulous Flax SeedsFlax seed

Dear Coach:  I notice that there are flax seeds in many store products, and many recipes I see also call for flax seed.  Why are flax seeds so beneficial?   Wendy

Dear Wendy, You are an observant shopper!  Flaxseed is found in all kinds of today’s foods, including cereals, crackers, breads, frozen waffles and oatmeal.  Flax seeds are very beneficial for a number of reasons, one of the biggest being LIGNANS.

Lignans are phytonutrients (plant compounds) which studies have shown have a positive correlation for reducing the risk of prostate, breast and ovarian cancers.  An article in the Journal of the National Cancer Institute reported that high intake of lignans could reduce the risk of breast cancer by as much as 30%, and other studies reveal similar results.  Flax seeds by weight are the most concentrated source of lignans, up to 800x more than any other food.  Please note that flax seed oil is not recommended, as the lignans are concentrated in the seed, not the fat/oil.  Even flax seed oils that are listed as “high lignans” do not contain as much lignan as the seeds.

Flax seed 2Omega-3 fatty acids are another big benefit of flax seeds.  The seeds contain a very concentrated amount of alpha-linolenic acid which the body converts to Omega-3 fatty acids.  There’s as much alpha linolenic acid in ¼ cup of flax seeds as there is in 3.2 pounds of salmon.  Omega-3 is an essential fatty acid, meaning it must be obtained and converted through food.  A daily dose of flax seed is an excellent way to assure you’re meeting this essential need; it’s much better to consume any whole food, such as flax seeds, than taking an Omega-3 supplement which is an isolated nutrient of the whole food.

Fiber is another benefit of flax seeds.  Flax seeds contain both soluble fiber (dissolves in water) and insoluble fiber (does not dissolve in water).  High fiber foods such as fiber can help relieve constipation, lower cholesterol, regulate blood sugar, protect against many diseases including breast and prostate cancer, lower estrogen levels, reduce the recurrence of colon polyps, and can reduce the risk for infection that results from taking antibiotics, steroids, and other drugs that destroy beneficial bacteria.

Flax seeds are also an excellent source of iron, zinc, copper, calcium, protein, potassium, magnesium, folate and even boron.  The two basic varieties of flax seed are brown and yellow (or golden), which have similar nutritional characteristics and equal numbers of short-chain omega-3 fatty acids.  Here are a few important things to remember about flax seeds:

  • Flax oil is not a substitute for flax seeds. The seeds are little nutrition powerhouses and we loseNo-Oil much of the nutrition when we just press out the oil.
  • For best nutrition, flax seeds should be ground at the time of use (a coffee grinder will work).   The seed coats on flax seeds are so hard that your body is unable to break them down in the GI tract. Therefore, flax seeds consumed whole will pass through the body and be eliminated in their original form. Pre-ground flax seed can be stored in an airtight container in the fridge for a few days.
  • One tablespoon of ground flax per day is all that’s needed by almost everyone. Add them to your breakfast oatmeal, cereal or smoothie.
  • Flax seeds make a great egg replacer in recipes. To replace one egg, blend 1 TBS flax seeds with 3 TBS water in a blender until frothy.
  • Flax should be consumed as part of a low-fat, whole food, plant-based diet. Although flax seeds are beneficial, the overall structure of the diet is responsible for the beneficial effect, not just one food. In other words, you are unlikely to experience big benefits from adding one food to your diet, but rather from changing the entirety of what you eat.

If you have a question for the coach, please visit www.cydnotter.com to contact me or sign up for our newsletter and class schedule.  (Sources: Nutritionfacts.org; Touland, et al, “Dietary Lignan Intake and “Postmenopausal Breast Cancer Risk by Estrogen and “Progesterone Receptor Status,” Mar 21, 2007;vol.99:6:475-486)

What’s the big deal about fiber?

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Fiber foods

Dear Coach:  This is embarrassing, but let’s just say that I have a hard time eliminating food from my system.  I notice a lot of TV commercials for fiber supplements, and I wonder if this is something I should consider.  What are your thoughts?  (name withheld)

Dear Nameless:  You’re on the right track by wanting to increase your fiber; however, the best way to do that would be to simply eat more plants.  Fiber is found exclusively in plant foods (fruits, vegetables, grains, starches, legumes, beans, nuts and seeds).  There is no fiber in meat, dairy, coffee or baked goods.  During my nutrition classes, I sometimes ask this question:  which has more fiber: one egg, one glass of milk, or 3 oz. of tuna?  It’s a trick question, because there is NO fiber in dairy, fish or other animal foods.

The average American consumes approximately 13-17 grams of fiber daily, and most nutritionists recommend 35 grams.  But in countries where cancer and heart disease are very low, fiber consumption exceeds 45 grams per day.  Shoot for 45 grams per day!  This is easy to achieve – through food – when you switch to a whole food, plant based diet (for example, one cup of bran cereal contains nearly 20 grams, one cup of cooked black beans has nearly 14 grams, and one medium apple has 5 grams).

There are two types of fiber – soluble and insoluble.  Soluble (dissolves in water) is found in raw fruit (apples, pears, strawberries), oatmeal, lentils, flaxseeds, veggies, bean, legumes, oat cereals, bran and barley.  Soluble fiber lowers cholesterol by soaking up excess cholesterol in the bloodstream.

Insoluble fiber (does not dissolve in water) is roughage that scrubs the intestinal walls and keeps bowel movements regular and soft.  Insoluble fiber is found in whole grains like wheat germ, wild rice, wheat and rice bran, buckwheat, corn meal, millet and whole wheat.

High fiber foods
High fiber foods

The consumption of high-fiber foods also contributes greatly to a person’s ability to achieve and maintain optimal weight.  It’s difficult to over-consume high-fiber foods.  For example, a bowl of split pea soup can have as much as 14 grams of fiber.  You’d feel as though you were going to explode before you would over-consume.  For every 14 grams of fiber consumed, calorie intake is reduced by about 10%, so weight loss can occur without hunger, deprivation, or will power.  You can easily find the fiber content of various foods by doing an on-line search.  Increase your fiber intake gradually, as your bowel habits will most likely change rather quickly.

What about Fiber bars and Fiber cereals? These products contain “functional fiber” (man-made fiber), and they do not deliver the same benefits as the fiber in whole foods.  Functional fibers are non-digestible carbohydrates that are isolated from foods.  On a food label they appear as maltodextrin, polydextrose, and cellulose. Cellulose is a functional fiber that comes from oat hull fiber, wheat fiber, pea fiber, soy fiber and cottonseed fiber. Functional fibers are not the same as dietary fiber consumed in foods like vegetables, grains and legumes.

Other important benefits of a high-fiber, plant based diet range from lowering cholesterol to regulating blood sugar; and such a diet is also protective against developing many diseases, including breast cancer (and prostate cancer).  Researchers in England performed a meta-analysis and determined that every 10 gram increase in soluble fiber consumption was associated with a 26% decrease in the risk of developing breast cancer.  They also concluded that the greatest risk reduction occurred when fiber intake was higher than 25 grams per day.  Fiber helps lower estrogen levels by removing estrogen in the feces.  Studies also show a definite decrease in the risk of prostate cancer when consuming a high-fiber diet.

Another benefit is that in addition to feeding colonies of beneficial bacteria and preventing Zucchini Bean Burritosconstipation, a high-fiber diet reduces the risk for infections that result in taking antibiotics, steroids and other drugs that destroy beneficial bacteria.

Lastly, according to reorted results from the Polyp Prevention Trial in 2009, a high-fiber diet reduces the recurrence of colon polyps.  1905 participants who were at least 35 years old and had at least one confirmed colorectal polyp were included in the study.  Those eating the high fiber diet had a 35% lower risk of precancerous polyp recurrence as compared to those who did not change their diet.  The high-fiber diet reduced the risk of advanced polyp recurrence by 50%. In countries where people consume a very high fiber diet (such as northern Africa), the risk of developing colorectal cancer is very low.  On the other hand, in countries like the U.S., where less fiber is consumed, colorectal cancer rates are very high.

If you need help with structuring a diet to include lots of delicious, high-fiber foods, please contact me at www.cydnotter.com.  (Sources:  Dr. Pam Popper, The Wellness Forum Health Briefs;  Aune D, Chan DSM, Greenwood, DC et al. “Dietary fiber and breast cancer risk: a systematic review and meta-analysis of prospective studies.” Annals of Oncology published online ahead of print doi.10.1093/annonc/mdr589; J.E. Cade, et al, “Dietary fiber and risk of breast cancer in the UK Women’s Cohort Study,” Int J Epidem published online doi:10.1093/ije/dy1295)

 

Coconut Oil – Miracle Food or Marketing Hype?

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       Coconut Oil – (Source: Dr. Pam Popper, The Wellness Forum)

coconut oil     By January 2006, food companies were required to clearly state on their labels the amount of trans fat in packaged foods. Knowing that consumers would begin avoiding the consumption of foods containing trans-fat, many of them have replaced trans-fat with palm oil, coconut oil and other tropical oils. This does not represent an improvement in these packaged foods and they should still be avoided.

Tropical oils are saturated fats… the type that raises cholesterol levels, clogs arteries and increases the risk of many degenerative diseases, including heart disease.  Coconut oil is 100% pure fat, 92% of which is saturated (which means that it is more saturated than butter or lard).  Coconut oil will elevate cholesterol levels more than any other fat because it is so saturated.

Coconut oil has been recommended by many in the health industry as being healthy, but this recommendation is based on faulty science. Proponents state that coconut oil is made up of medium chain fatty acids, which are metabolized differently than long-chain fatty acids. Like much faulty health advice, there is some truth to the statement ; but only a small portion of coconut oil is made from medium chain fatty acids, while the majority of the fatty acids in coconut oil are long-chain fatty acids, such as lauric, myristic and palmitic acids. These long-chain fatty acids have a deleterious effect on health.

Advocates continue to refer to Polynesians who consume a diet containing lots of tropical oils, since they have lower rates of heart disease than Americans. As is often the case, this information is also taken out of context. When evaluating the dietary and lifestyle patterns of populations and their effects on health outcomes, it is important to evaluate the totality of the diet and lifestyle, rather than one component, to get an accurate picture of cause and effect. Polynesians do have lower rates of LDL cholesterol levels than Americans. However, they consume a diet very high in fiber, they consume more Omega-3 fats than the average American, and their diet contains very little sodium. Additionally, almost none of them smoke and they are generally quite physically active. It’s likely that the combination of these factors is responsible for their health outcomes, not simply the consumption of coconut oil.

Like so much of the health information distributed today, health benefits from coconut oil are a myth. Oils are not health foods, since they are concentrated fat and calories, and coconut oil is one of the worst.  In my opinion, it is dangerous for an individual already consuming a less than optimal diet with too much fat to add coconut oil to the diet.

Holiday Cheese Trays? (& Alternate Recipes)

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Are Cheese Trays Healthy Food Cheese is one the most difficult products to give up when adopting a healthy diet. And it’s no wonder—with loads of salt and fat, your palate, like your health, hardly stands a chance. Cheese is physically addictive! Morphine, of course, is an opiate. Upon digestion, a protein in milk called casein releases opiates, called casomorphins. When you eat a slice of cheese, digestion breaks the casein into casomorphins of various lengths. One of them, a short string made up of just five amino acids, has about one-tenth the painkilling potency of prescription morphine. This opiate effect may be why dairy products are constipating, the way opiate-based painkillers can be. Casomorphins keep a baby calf (or human for that matter) addicted to mother’s milk so they will crave it in order to survive.

Calves and infants are not the only ones privy to this information. Dairy marketers are well aware of the power of cheese and have made lots of deals through the U.S. Department of Agriculture to make sure cheese is available in abundance and at almost every turn. Government appointed dairy boards spend millions of dollars marketing through fast-food giants such as Pizza Hut, Wendy’s, Subway, and Denny’s, to name a few. Is it working? Americans now consume more than 34 pounds of cheese a year, each, three times as much as they did in 1970.

Here are a few tips to help to get the cheese out of your diet and keep your health on track.
Step 1: The Reality Check: Cheese is the No. 1 source of saturated fat (“bad” fat) in the American diet. Cheese can be upwards of 70 percent fat and, ounce for ounce, has more cholesterol than steak and more salt than tortilla chips!

One-fourth of an average 12-inch cheese pizza contains nearly 13 grams of fat, including 6 grams of saturated fat and 27 milligrams of cholesterol. An ounce of cheddar contains 9 grams of fat, including 6 grams of saturated fat. Part-skim versions of cheeses are not much better, with just slightly lower amounts of fat.
About one-third of adults and 12.5 million children and adolescents are obese. And obesity is a major cause of death, attributable to heart disease, cancer, and diabetes, according to the Centers for Disease Control and Prevention. Consider that within five hours after eating fatty foods, your triglycerides have increased 150%, your cholesterol levels rise (contributing to plaque formation), and your blood flow has decreased by more than half. Also of great concern is the strong link between cancer and the dairy protein called casein, as outlined in Dr. T. Colin Campbell’s book ‘The China Study’. Educating yourself on these matters will make cheese less appealing and help you to step away from the cheese tray.

Step 2: The Alternatives. There are many great options that are low in fat, such as nutritional yeast flakes. I purchase nutritional yeast in the bulk section at Whole Foods, but you can find it in other health food stores as well (do not confuse it with brewer’s yeast, they are two entirely different products). Nutritional yeast has a creamy, cheesy texture and flavor when melted into pastas, soups, and sauces. It can be used to make cheesy popcorn, cheesy appetizer dishes, or used with tofu to make ricotta filling for lasagna or stuffed shells. One of our favorite cookbooks is called “The Uncheese Cookbook” by Jo Stepaniak. The Colby cheese recipe makes a block of cheese (in your blender). It can be served with crackers or melted to make a ‘grilled cheez’. Whenever I serve this, I am always asked for the recipe!

Step 3: Cleansing the Palate. Have you ever heard that it takes 21 days to break a habit? This maxim has proved true time and again, and can be a useful tool in your efforts to ditch the cheese. The craving for health can be even more powerful than the craving for cheese!

Choose a three-week period when it is convenient for you to make dietary changes. Spend one week before the start date getting ready. That means cleaning out the pantry and refrigerator of the cheese and other dairy products that may string you along the dairy path. Find substitutes and recipes that will help you through the cravings. Do it 100% for 21 days. Absolutely avoid cheese for three weeks, and consider avoiding all dairy products as well. If you still dabble in dairy, you will keep reintroducing the high-fat and other addictive properties of dairy, and your palette will never learn to let go.
After three weeks, you’ll be surprised how much better you feel and how unappealing cheese can actually look, smell, and even taste! You’ll be free of the cheese. In the meantime, if you need a “cheesy” dish for a gathering, contact me at cydnotter@comcast.net. I have many tried and true recipes to share. (Sources: PCRM.org)

Cheesy-Beany Spread
(This is one of our favorite appetizers. Be sure to use SMOKED paprika – it’s key to the recipe. Recipe by NutritionMD.org)
1 15-oz can white beans (cannellini or northerns)
1.5 TBS fresh lemon juice
½ tsp. prepared mustard
½ tsp. onion powder
½ tsp. garlic powder
2 TBS nutritional yeast
1 TBS tahini (sesame seed paste)
Combine all ingredients in food processor until creamy.

Amazing Alfredo
(This PCRM recipe is high fat due to the nuts – use sparingly. I also add a can of white beans)
1 cup raw cashews
2 TBS pine nuts
1.5 cups water
4 tsp. fresh lemon juice
1 tsp. minced garlic
1/16 tsp. nutmeg
1.5 tsp. sea salt
.5 tsp. black pepper (or more to taste)
4 cups cooked whole grain pasta (your choice)
3 TBS freshly minced parsley (optional garnish)

In blender, grind cashews and pine nuts to a fine powder. Add water, lemon juice, garlic, nutmeg and salt. Blend until completely smooth. Transfer to a small saucepan over medium heat and whisk as you bring to a boil. Reduce heat to low and simmer for 7 minutes. Stir in pepper. Serve over hot pasta.

Moxarella Cheese:
(This cheese is intended for use on melted items (pizza, mac-n-cheese, bean burgers or grilled cheese for example) although we do eat it plain with crackers at times. It’s fairly salty, so use less salt if you prefer, but flavor won’t be as pronounced. Simple to make!)
¼ cup raw cashews
(if you don’t have a high-powered blender, soak nuts in water for several hours and then drain)
1 cup hot water
2 TBS + 1 tsp. tapioca starch (same as tapioca flour. I used corn starch and it worked)
1 small garlic clove, minced
¾ tsp. sea salt
1 tsp fresh lemon juice
Blend all ingredients in a high-speed blender until completely smooth, about 1 minute. Pour into small saucepan and cook, stirring constantly over medium high heat. After a few minutes, the mixture will start to look like its curdling or separating. This is normal. Reduce heat to medium and KEEP stirring so it doesn’t burn. Keep cooking and stirring until really thick (2-3 minutes more) and the mixture becomes like a mass of melted dairy cheese. Remove from heat and cool. Moxarella stores well in the fridge for several days.

Cashew Cheese
(Sources: PCRM.org)
This sauce can be used as a topping on pasta or pizza, or as a dip for vegetables
1/2 cup raw cashews
2 ounces pimentos
1/4 cup lemon juice
3 tablespoons nutritional yeast flakes
1 teaspoon salt
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 1/2 cups water
Place all ingredients in a blender and process until very smooth.

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