plant-based Archives

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.

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 who 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

What’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).

Don’t Give in to Food Bullies

November 29, 2021 By Cyd Notter

Dear Coach, I'm really trying to include more healthy foods in my diet this year, but my family - and my boyfriend - make fun of me or try to push junk food my way. Instead of being supportive, they actually seem to want to sabotage my efforts. It’s discouraging to say the least. Any advice? Signed, Donna

Dear Donna,

First let me applaud you for making a commitment toward healthier eating! All steps toward healthy eating are steps in the right direction, but those steps DO represent change. And the changes that you’re personally welcoming may be making your loved ones feel threatened for several reasons:

They might feel guilty or uncomfortable

One reason they might feel guilty is because they see you making positive changes while they are not ready to do so, which means they may no longer feel good about the status quo. In other words, your new behavior may be ‘convicting’ them of their bad habits.

The second reason might be that they just don't understand your motivations, or they just think it’s silly and it doesn’t matter to change your diet.

The third reason is they may feel you're going to try to change THEM in some way. Your new eating pattern may be viewed as a threat to their own dietary preferences; or they may believe they'll be forced to eat healthier foods even though they're not interested at all.

The fourth reason could be that the changes you’re making may mean a change in your relationships to some degree; perhaps you’ll no longer want to bond by indulging in the high-fat desserts or the deep-fried (fill in the blank) that was something you and that person typically shared.

Lastly, perhaps they’re skeptical because they’ve watched you attempt dietary changes in the past.

Frank discussions are in order

Whatever the reason for their disdain, the first plan of attack should be a frank discussion (but not at mealtime). Explain to your loved ones what is motivating you to eat healthier, and assure them they will not be forced to eat as you do. Explain that you're going to use FOOD as medicine, and they certainly wouldn't expect you to not take your medicine, right? Asking for their help in the situation can open up a conversation without making them feel they’re under attack.

Don’t expect them to know what your needs are – tell them. It may be helpful to make a wish list you can share with your family. Do you want them to keep the junk food stored in a separate cabinet? Would you prefer they don’t discuss your diet at mealtime? Will you be cooking your own meals? Who will do the shopping? Is the family willing to join you at times?

There will be issues of negotiation, but find compromises where necessary (such as where the junk food will be stashed so that it’s not a temptation). Other helpful advice on this topic can be found in my YouTube video here:

If your heart-to-heart talk falls on deaf ears, remember that you do not need your family’s support to change your diet. Your ultimate success depends entirely on you, since you are the only person responsible for your food choices and your actions.

In fact, if you are depending on your family or boyfriend to get you through each day, you are already setting yourself up for failure. While it would be lovely to have their support, you do have the power to succeed on your own.

Resolve that you will not submit to eating unhealthy foods due to peer pressure - and you won't feel guilty about saying no. Nor should you feel guilty if you choose to avoid someone who continually tries to undermine your efforts.

Find a Community

Surround yourself with like-minded eaters as much as possible. Look for a support system outside of your family. Recruit a friend, a co-worker or a neighbor that’s in a similar position (or has been in the past).

Find support on social media; there are plenty of plant-based groups where you can ask questions, share trials and celebrate successes. Visit my resource page to find a few, or please consider joining The "Plan A" Diet private group. You may be surprised at how much less your family’s lack of support means when you belong to a caring, on-line community.

Lastly, I'd love to stay in touch with you; to share recipes, and provide the nutritional education you need to stay motivated. Please sign up for our weekly newsletter so you’ll be kept informed of upcoming events, articles, and recipes.

Watch my free webinar here for even more motivation, and to learn how I can help you further.

I wish you loads of success, Donna. You can do it. I know many “divided” families when it comes to diet, and they’ve figured it out. Does it take some effort? Yes. Are there some bumps along the way? Most likely. Will it all be worth it? ABSOLUTELY! And when your family sees that you look and feel great from your efforts, they may be inclined to follow suit!

Factors that influence Thyroid Function

September 26, 2019 By Cyd Notter

Have you noticed that hypothyroidism and other thyroid diseases seem to continually increase? I have. That's why I'm sharing today's video by Dr. Pam Popper in which she explains which supplements, drugs, and foods interfere with the absorption of thyroid hormone, and the adjustments we can possibly make.

I did a little more digging, too. According to goodrx.com, levothyroxine (the synthetic form of the the thyroid's main hormone, thyroxine) is the most often prescribed drug in the US, and one of the most widely prescribed worldwide.

Yet, a study shown on the American Thyroid Association's website indicates levothyroxine therapy may be overused. The study reveals that sometimes patients are prescribed levothyroxine for a long time, but it is not clear why it was started or if they still need to be taking it. The study performed on 291 levothyroxine-treated patients revealed that after stopping the drug for 6-8 weeks, 61% of them continued to have NORMAL thyroid hormone levels.

According to the study, "The authors concluded that a substantial proportion of individuals taking levothyroxine in whom the original indication for treatment is unclear, may not need to be taking this hormone. The authors highlighted the importance of ensuring that the original diagnosis of hypothyroidism is fully evaluated and documented in medical records and that levothyroxine use be periodically re-evaluated in treated patients." (Emphasis mine).

I "bolded" that last statement to bring awareness to the importance of knowing what factors could result in an unfavorable blood test. As Dr. Pam points our in her video, there are things that suppress or interfere with normal thyroid function that we can make adjustments for.

(Note: her discussion of thyroid function starts at about the 4:00 mark, but the first part of her video is very informative also! She discusses e-cigarettes - not only the health concerns emerging from their use, but the increased usage by teens and adolescents - especially of the flavored varieties. It turns out that vaping is NOT healthier than cigarettes after all, and the FDA has sent a warning to one of the main manufacturers stating that they're violating FTC advertising regulations by claiming that it's so.)

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Vegan Creamed Chipped Beef on Toast

August 1, 2019 By Cyd Notter

Seeing this recipe online sure brought back some memories! This dish was served regularly during my childhood years, and just as in many other families, was known by the slang name of (spoiler alert, I hope this isn't too offensive): "sh*t on a shingle."

So I couldn't wait to try this recipe for Vegan Chipped Beef on Toast created by Chuck at brandnewvegan.com.

Here's my two cents.

It's relatively easy to make - you probably have all the ingredients on hand. Shaving the carrots into thin strips took a while because I used a mandolin instead of a vegetable peeler, and found it to be challenging. It may have been my novice technique, though.

The creamy gravy is tasty and somewhat reminiscent of the original dish because of the sage and thyme (I say that with the disclaimer that I haven't eaten the meat based version with corned beef for probably 45 years). The carrots weren't "bad" - all four adults who sampled it did like the dish with the carrots.

But I'll try an alternative to the carrots in the future. Perhaps ground seitan (or something similar) and will still spice it according to Chuck's recipe. Of course the dish will have a totally different look, but I think the texture (and possibly the flavor) would be better. Who knows, I may go back to the carrots after experimenting. Overall a thumbs up!

PS: Dave's Killer Bread was used for the toast.

Fudgies

June 27, 2019 By Cyd Notter

As kids, our nickname for Fudgesicles was "Fudgies." They're basically fudge popsicles - cold, creamy, and chocolatey. What could be better?

How about a healthy version!

I was excited when a friend posted this Fudgesicle recipe by Dreena Burton on facebook, because I like her recipes and I had a feeling her fudgies would be delicious.

And oh yes, they are! Hubby also gives them a definite thumbs up.

The only drawback was my popsicle molds, which are made of hard plastic. It was difficult to remove the fudgies without the stick pulling out first. So I had to run them under warm water, which is why the fudgie in the photo looks partially melted.

Time to invest in some silicone popsicle molds, because this recipe's a keeper!

The "Plan A" Diet - Kindle version available July 2, 2019! Order today 🙂