Mediterranean Diet and The Alkaline Diet скачать в хорошем качестве

Mediterranean Diet and The Alkaline Diet

Dr. Susan Brown discusses the similarities and minor differences between the components of the alkaline diet and the Mediterranean diet. Find our Alkaline Diet Starter Kit here: https://www.betterbones.com/shop/bett... → Want to learn everything you need to manage & reverse your osteoporosis/osteopenia naturally in one inspiring weekend with Dr. Brown? Join our bone health retreat & workshop! Learn more here: https://shop.betterbones.com/pages/lo... → If you are interested in working with Dr. Brown to develop a personalized natural bone health program, read more about consultations here: https://www.betterbones.com/consultat... → Would you like your questions answered by Dr. Brown? Comment below and she may address them in a future video! Check out our website! → http:// www.betterbones.com Want to connect with Better Bones on social media? Like on Facebook →   / betterbonesbetterbody   ​Follow on Twitter →   / drsusanbrown   ​Follow our Instagram →   / betterbonesbetterbody   ​Check out our Pinterest →   / betterbonesbetterbody   #osteoporosis #osteopenia #bonemass #bonehealth #weightandbonemass #womenshealth #drsusanbrown #betterbonesbetterbody #preventosteoporosis Transcription: hi everyone this is dr. Susan brown director of the center for better bones and today we're going to talk about the Mediterranean diet you all heard about this diet well known for parts of Europe and particularly Italy the data has been collecting for years to show the really nice benefits the nice health enhancing benefits of the alkalyn of the Mediterranean diet and what I'm going to talk about today is that the Mediterranean diet is very akin to our alkyl 4life diet I'm going to show you the principal components of each and give you some suggestions of how you can move your diet more towards a Mediterranean and alkaline diet the Mediterranean diet basically as this chart depicts is lots of fruits and vegetables nuts and seeds some beans herbs and spices that's the main part of your diet then there's some proteins in the form of seafood fish there is also a little bit of protein other sorts of protein but much less it's basically the seafood in the fish that's quite high and of course the fish has many anti-inflammatory benefits too it's very high quality protein and then poultry eggs and cheese again more intense proteins another tiny segment but the basis is the fruits vegetables nuts and seeds and herbs and they also mentioned being physically active and enjoying the meals and particularly enjoying the meals with others we're now seeing that our environment our social connections our happiness is very important to our health we all know the Mediterranean diet really likes wine and they find that in moderation wine is helpful you don't have to include this and the truth is you can get these benefits of these fruit phenolic compounds other ways outside of wine by eating the berries and whatnot but wine is a part drinking plenty of water and again we're suggesting six to eight glasses of water a day and then of course the olive oil is a very very important component of the Mediterranean diet if you look at it this way you see four servings of fruits and vegetables these are at least half cup servings we're gonna see in the Auckland diet we actually like even up more than that one serving of this concentrated proteins fish poultry eggs red meat beans you want to have adequate protein nuts or seeds again one or two servings they find terrific benefits walnuts almonds cashews hazelnuts all very protective particularly of the heart and very anti-inflammatory and whole grains this can be things like rice millet as well as the more traditional grains that they might have used in Italy the heart healthy oil we're going to talk about these oils because olive oil is now found to be very bone protective the recommendation is to use three tablespoons a day of a very high quality extra virgin olive oil and this actually has found to increase this bone protein called osteocalcin so you can actually stimulate new formation with olive oil to the tune of about three tablespoons in fact it's been so highly studied that supplements are making companies now of this component of olive oil which is called Olli appropriate and they're making that so if you don't want to take the oil you can just take the supplement and get the bone building benefits but that oil altogether has many healthy benefits so least one maybe three maybe even three tablespoons a day particularly if you're thin the nonfat dairy is a great idea if you tolerate dairy of course in Italy they probably use cheese a lot this this all depends on what you can tolerate we do know that yogurt because of its probiotic and because of its protein and