Cyd Notter

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

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  • Articles of Interest
    • Food Topics
      • Artificial Sweeteners – What you should know
      • March is National Nutrition Month – Take the Quiz
      • Artificial Sweeteners – What you should know
      • Which food has 8x more cholesterol than beef?
      • 3 Big Reasons to Include Berries in Your Diet
      • Success Tips for Changing Your Diet
      • Do you suffer from Carbophobia?
      • What about alcohol?
      • The Slippery Slope of “Eating in Moderation”
      • A Nutrition Pop Quiz
      • Protein and Calcium
      • Aren’t Starches Fattening
      • Oils
        • Coconut Oil – Yes or No
        • Oils – what you should know
      • Eating Enough Fruits and Veggies?
      • Do you have a holiday game plan?
      • Making Only One Change?
      • America’s Love Affair with Bacon
      • Is it Safe to Eat Soy?
      • Are gluten-free diets for everyone?
      • Planning to diet this January? Do this instead.
      • Fabulous Flax Seed Has it All
      • How Important is the Glycemic Index?
      • Eating Out at Restaurants or Parties
      • Artificial Sweeteners – What you should know
      • Healthier Halloween Options
    • Health Topics
      • Inflammatory and Anti-Inflammatory Foods (Printable List)
      • What is Vitamin B12 and how much should I take?
      • Why exercise?
      • 5 Reasons to Steer Clear of the Charcuterie Boards
      • MEN: Prostate Stats You Should Know
      • The Aluminum in Our Foods is Strongly Linked to Dementia
      • Diet and Gallbladder Disease
      • Infants are Being Fed Junk Food by Their First Birthday
      • 4 Things Necessary for a Successful, Healthy Diet
      • Habits – Good or Bad?
      • Is it too late to start eating healthy?
      • Making Small Changes but Expecting Big Results
      • Family and Social Pressure
      • Genes, Schmenes – It’s most likely the food
      • Is a plant-based diet safe for children?
      • Which Processed Meats Should We Avoid?
      • Gut Bacteria and Our Diets
      • Diet & Breast Cancer Prevention
      • Statins – Don’t Believe Everything you Read
      • Diabetes – “Manage” or Reverse?
      • The Health Benefits of (a little) Unprotected Sun
      • Making Changes Stick
      • Evaluating Research
      • Vitamin D and Sunshine
    • Faith Related
      • Addressing Biblical Objections to a Plant-Based Diet
      • The mathematical odds that Jesus is who He said He is…
      • Poem: Lessons from a Bike Ride
  • Recipes
    • Rainbow Kale Slaw
    • Gingerbread Biscotti
    • Instant Pot Pineapple Chili
    • No-Flour Corn Muffins
    • BBQ Soy Curls
    • Carrot Cake with Glaze
    • Blueberry Oat Bran Muffins
    • Choco-Mint Nice Cream
    • Barley Burgers
    • Chocolate Orange Nice Cream (and Sauce)
    • Easy Instant Pot Risotto
    • Easy Meals and Desserts
    • Recipes for Chef AJ’s Cooking Demo
    • Recipe Links
    • Pumpkin Raisin Muffins
    • Roasted Veggie Pasta
    • Zucchini Muffins
  • Upcoming Events
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  • Testimonials
    • Amanda G. – Loses Digestive Issues and 115 lbs.
    • Tim P. – Off all 8 Meds!
    • Cindi R. – Reversed Blocked Carotid
    • Doug M. – Doc says “Cured!”
    • Denise V. – At Peace with Food and Body Image
    • Linda Z. – Autoimmune Skin Disorder now Dormant
    • Olga A. – Improved Cognitive Function
    • Kim C. – Relief from “Getting Older”
  • Blog
  • Media Kit

Diet and the Alzheimer Gene

June 15, 2022 By Cyd Notter

(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).

Filed Under: Oils Tagged With: Alzheimers, ApoeE4, cholesterol, dementia, diet, diet and Ahlzheimers, gene, plant-based, prevention, vegan, whole food

Flexible Sheet Pan Dinners

December 1, 2020 By Cyd Notter

I received an article today about one pan meals that are ready in 40 minutes. I’m interested!

I’d never heard of a Sheet Pan Dinner (or ‘tray bake’ according to the article). But I can certainly see the benefits!

By combining an uncooked grain, freshly cut veggies, a can of beans or peas, spices, and veggie broth/water on a baking tray, you can have a complete, nutrient-filled meal in 40 minutes. Add in your favorite sauces or dressings if desired, as well as optional nuts, seeds, or nutritional yeast.

Here’s the entire article (along with recipes) on the Forks over Knives website.

I was leery that my baking tray would hold 3.5 cups of liquid, so I did a test and it surely does. I typically use a silicone baking sheet liner (or at the very least, a piece of parchment paper) when roasting or baking, but that may not be necessary with this type of dish. I plan to make the “curry and rice” recipe first, but the flexibility of Sheet Pan Dinners offers countless possibilities!

Minimal effort, minimal clean-up, flexible recipes, and foods which are packed with protein, calcium, and other vital nutrients. What’s not to love?

P.S. Want to make quick, Roasted Veggie Pasta? Watch my video here on how to roast the veggies – without oil! Then serve the roasted veggies over whole grain pasta which is topped with a healthy pasta sauce (Aldi has oil-free, organic pasta sauce for under $2 a jar). Everyone loves it!

Let me know if you try the Sheet Pan Dinners (or the Roasted Veggie Pasta)!


Other helpful resources:

A free class: 3 Reasons Dieters Regain the Weight 

A free copy of The 21-Day Meal Plan

Most popular class: Inflammation & Your Diet

Dieting this January? Instead, get this course now and be ready for a permanent change.

Need a gift idea? A signed copy of The “Plan A” Diet would be a great stocking stuffer!

 

Filed Under: My Blog Tagged With: 'Plan A' Diet, Christian, diet, faith based, faith based diet, no oil, oil free, Pasta, Plant Based Diet, plant based recipes, plant-based nutrition, Sheet Pan Recipe, whole food plant based

How Oils and Inflammation Harm the Heart

September 1, 2020 By Cyd Notter

Did you know that common oils are one of the most highly inflammatory “foods” we can eat?

And when it comes to heart disease, oils and inflammation seem to go hand-in-hand.

I know this may be surprising to many of you, since oils are often touted as health foods by savvy marketers and even some health professionals.

I’m always reluctant to call oil a FOOD, because oils are simply the pure fat which has been extracted or pressed from olives, seeds, corn, coconuts, vegetables, nuts, or fish. As described in my article here, all oils are 100% pure liquid fat that contribute to many health issues, including inflammation.

One reason these extracted fats are so inflammatory is because of their high Omega-6 content. Omega-6 is a polyunsaturated fat that, once consumed, metabolizes into another form of Omega-6 called LA (linoleic acid). It’s linoleic acid that produces prostaglandins and other fatty molecules that contribute to inflammation.

A study was released in 2018 by the researchers in the Department of Preventive Cardiology at St. Luke’s Mid-America Heart Institute which took a look at Omega-6 vegetable oils as a driver of coronary heart disease (CHD). The findings revealed that the linoleic acid found in oils is indeed concerning. Here are just a few of their findings:

  • Linoleic acid metabolites promote cardiac arrhythmias, cell death, organ failure and cardiac arrest.
  • Linoleic acid is the most abundant fat found in atherosclerotic plaques, and this has been known since at least the 1960’s.
  • An excess dietary intake of linoleic acid causes greater endothelial activation compared with an excess of saturated fat (a critical step for inducing atherosclerosis).
  • A meta-analysis of randomized controlled trials in humans found that when saturated fat plus trans-fat is replaced with omega-6 fat (high in linoleic acid), there is an increase in all-cause mortality, ischemic heart disease mortality and cardiovascular mortality.
  • Linoleic acid is inflammatory to the vascular endothelium.

Here’s how the researchers summed it up:

In summary, numerous lines of evidence show that the omega-6 polyunsaturated fat linoleic acid promotes oxidative stress, oxidised LDL, chronic low-grade inflammation and atherosclerosis, and is likely a major dietary culprit for causing CHD, especially when consumed in the form of industrial seed oils commonly referred to as ‘vegetable oils’

 

Take another look at that last bullet point: Linoleic Acid is inflammatory to the vascular endothelium. The endothelium refers to the thin, single layer of endothelial cells that line the inside of our arteries. These protective endothelial cells produce nitric oxide which keeps our vessels open and allows for proper blood flow. But once the endothelial lining gets damaged, fats and cholesterol enter the artery wall and pave the way for plaque formation.

Chronic inflammation then results because our bodies recognize plaques as a threat and go on the defense by sending immune cells to that area to begin the healing process. That’s what chronic inflammation is. The body’s way of protecting us against something lurking in the body that shouldn’t be there. The immune system goes on high-alert because it’s senses some type of threat, and dispatches immune cells to counteract the threat and begin the needed repairs.

However, when immune cells remain activated and overstay their welcome, persistent, chronic, low-grade levels of inflammation result – and our arteries are one of the most likely sites for this to occur. There are no nerve endings in our arteries, which is why we don’t feel excruciating pain when all of this is going on.

To make matters worse, some of those hovering immune cells will decide to switch teams! They go from being protective cells to damaging cells, and when those damaging immune cells combine with fats and cholesterol, they actually contribute to plaque formation and lead to even more inflammation.

Another study which was released in 2018 took a look at the role of those damaging immune cells. The study, conducted by the La Jolla Institute for Allergy and Immunology, showed that a diet high in fat and cholesterol depletes the ranks of artery-protecting immune cells by turning them into promoters of inflammation which worsens the plaque buildup that occurs in cardiovascular disease.

The researchers reported that inflammation is a key factor to the hardening and narrowing of the arteries, known as atherosclerosis. The lead researcher was quoted as saying:

“People think atherosclerosis is just about cholesterol, diet, and exercise, but it’s actually an immune disease. The blockage of arteries is very much due to the immune system reacting to excess cholesterol and lipids in the walls of the blood vessels.” He goes on to say “With a western diet, protective cells change to damaging cells, causing more inflammation.”

It’s not unusual for Americans to add oil to their skillets, their salad dressings, and their baked goods. Plus restaurant meals, fried food, and processed junk foods are typically loaded with it. Eliminating these health-damaging extracted oils from your diet is one of the best decisions you can make!

 

If you found this article helpful, check out our online course “Inflammation & Your Diet”

Watch this video: How to Saute, Roast, and Bake without Oils

Take a 1-question quiz about oils here.

Click here to get a free copy of “10 Simple Dessert Smoothies”

 

Filed Under: My Blog Tagged With: 'Plan A' Diet, diet, faith based, heart, immunity, inflammation, no oil, oil, Plant Based Diet, plant-based nutrition, The Plan A Diet, whole food plant based

How Diet Affects Depression

May 21, 2020 By Cyd Notter

Did you know that the foods you eat every day can greatly influence your mood and behavior? Yep, we already know that diet greatly affects our mental health, and this article titled “9 Things You Need to Know about Diet and Depression” from the Forks over Knives website further confirms it.

Our gut bacteria, inflammation levels, blood flow, brain health, and so much more, can all be negatively affected by consuming fiberless, high fat foods common in the Standard American Diet (SAD). Such foods can also have a profound effect on our risk of depression.

The answer to optimal physical AND mental health is a low-fat, whole food, plant-based diet comprised of potatoes, yams, beans, rice, corn, squash, legumes, vegetables, fruits, whole grains, nuts, seeds, and lots of good clean water (see food pyramid).

In this short video, Dr. McDougall also explains some easy, natural remedies for depression. Please take a look.

Are you ready to get started?

Join me in the “Plan A” Diet Transition course – I’ll guide you every step of the way.

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 Intelligent people are always eager and ready to learn. (Proverbs 18:15, GNT)

Filed Under: My Blog Tagged With: 'Plan A' Diet, depression, diet, disorders, faith based, healthy eating, mood, Plant Based Diet, plant-based nutrition, The Plan A Diet, vegan, vegetarian, whole food plant based

How to Prevent Pandemic Weight Gain

May 7, 2020 By Cyd Notter

During these days of a pandemic lockdown, I’m seeing a lot of social media posts poking fun at the amount of weight people are gaining as they hang out around the house and don’t have much to do.

Would you like to reverse that trend while still eating delicious, satisfying foods whenever you’re hungry? (Notice I didn’t say eat whenever you’re bored or stressed – that’s a topic for another day :))

There is nothing wrong with your appetite, and there’s nothing wrong with you willpower! This short video by Dr. McDougall sums it up nicely.

Folks are overweight not just because they’re eating too many calories, but because they’re eating too many FAT calories. The body is DESIGNED to store fat; that’s the body’s normal response when we take in too many calories from fat.

The solution is this:

  1. Eat a low-fat diet centered around starches (rice, corn, potatoes, beans, legumes, whole grains, fruit, vegetables).
  2. Don’t overeat. Eat whenever you’re hungry, but stop when you’re comfortably full. Don’t starve, don’t stuff.
  3. Moderate exercise NEVER hurts, and benefits you in so many ways besides weight loss.
  4. Remember to drink lots of good, clean water every day.

It’s easy to munch on junk food and high fat desserts when its constantly at your disposal during this lockdown…but if gaining weight is a struggle you’d like to finally overcome, then follow Dr. McDougall’s and The “Plan A” Diet’s advice. I can HELP you do this! Not only for weight loss, but your precious health depends on it, too.

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Filed Under: My Blog Tagged With: 'Plan A' Diet, diet, faith based, lockdown, pandemic, Plant Based Diet, plant-based nutrition, The Plan A Diet, vegan, vegetarian, weight gain, weight loss, whole food plant based

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