Flexitarian Diet and Intermittent Fasting with Dr. Jennifer Chronis | San Diego Health

( bright music) – Hi, I’m Susan Taylor with Scripps Health in San Diego, California. Okay, you’re on a missionto lose some heavines and live a longer healthier life. Have you thought aboutintermittent fasting and the flexitarian nutrition? Joining us to talk about this is Dr. Jennifer Chronis, she’s a family medicine physician at the Scripps Coastal Medical Center in Oceanside, California. Dr. Chronis thanks somuch for being with us. – Thanks so much for having me Susan. – Sure, all right whatis the flexitarian diet? – Flexitarian diet is prettymuch just what it sounds like the marriage of being flexibleand likewise vegetarian focus.So what that wants isfocusing on whole plant foods for a majority of the members of your nutrition. – All right, so what can you eat and not eat on this diet? – Allowable nutrients, foodsthat we wanna encourage include lots of vegetables, fruits, legumes, nuts seeds, healthful fats such as avocado and oliveoil and entire cereals. And then meat that you want to avoid or required limits in a good amountwould be processed foods. So this is things like packaged chippings, crackers, candy, and then limit meats, which would be specifically red meat, poultry and dairy products. So cheese, milk, those types of things. – What about sugar? – Yeah so sugar falls moreinto that processed foods list. So if it’s sugar contained in sodas or sugar-sweetened liquors you clearly want to avoid that. Anything that comes in a carton or luggage again that has added sugars is gonna be somethingthat you want to avoid. – And is it okay to eat thisvegetarian plant-based diet? And then let’s say once a week if you have any wiggle room to say, “well maybe I wannahave a hamburger today.” – As long as you’re gettingthe majority of your nutrition from the whole foodsand plant-based beginnings then it’s okay to diverge once in a while.- And what are the benefitsof this flexitarian food? – I make the health benefits of following this mostly plant foods diet can include principally lessening the health risks of many chronic diseases such as heart disease, diabetes, sadnes and even some cancers. – All right, let’s talkabout periodic fasting. What is that? – Intermittent fasting is an eating plan where you go for a prolongedperiod without devouring or fasting for about 16 hours, and this period can be overnight so part of it will bewhen you’re sleeping.And then you have an eight hour span during the day, during whichyou eat all your dinners. – So people say breakfastis the most important meal of the working day. So should you starteating at breakfast time and then eat for eight hourspast that and then stop or is it better to tryand fast until lunch? And then you chew between noon and 8: 00 PM so that you can still work in dinner with your best friend or family.- The eight hour chewing opening is recommended to be whateverfits your lifestyle the best. If you are hungry, thefirst thing in the morning then you can go ahead and have your eighthour opening start then, but if you still want to havemore of a social dinner experience and eat later in the day that’s fine too. The prime admonition though is justthat we want to avoid eating later in the evening because that is when the calories are not being metabolized as well.- So when you say last-minute in the evening what hours are you talking about? – I commonly will admonish patients to truly dissolve the eighthour fast recent at 8: 00 PM. Again,’ generate “youve been” wanna bypassed that late nighttime snacking. – And can you have a cupor two of coffee or tea in the morning with no sugar to keep you full until 11, 12, 1:00 PM? – It’s fine to suck thoseduring your fasting span. You simply want to not have any additives like a lot of sugar or milk in the drinks because then that againwould separate the fast. – What about folks with health conditions like diabetes is intermittent fasting an issue for blood sugar levels? – Intermittent fastingactually has been shown to help with insulin sensitivity andstabilize blood glucose levels. So I actually may recommend slight type 2 diabetics cando intermittent fasting as long as of coursethey’re not on insulin or any prescriptions that they are able to cause them to have hypoglycemia or low-pitched blood sugars. And it’s definitely not a safe plan for anyone who has sort 1 diabetes.- As far as the periodic fasting and the flexitarian nutrition, is this something thatyou’re doing to basically modify your lifestyle wholly, or you’re doing these things let’s say for a couple of weeks and then you go back to your aged methods? – I recommend that bothof these munching decorations are a lifestyle change and a shift to doingthese of all the time, rather than just once in a while because you’ll get somany more health benefits If it’s a lifestyle and long-term change. – Who should escape both the flexitarian dietand the periodic fasting? – The flexitarian diet isbecause it’s inherently resilient I think that can be morebroadly applied to most people. I think in general forintermittent fasting people who should avoid this are as we mentioned certainpeople with diabetes, the elderly, women who arepregnant or breastfeeding and then people who are immunocompromised or on particular drugs that are likely employed them atrisk for malnourishment. – So when you convert your lifestyle with regard to these diets, what kind of long-term welfares do you get from the periodic fasting and the flexitarian nutrition? – Specifically with theintermittent fasting nutrition because of the mode that it pieces from altering your metabolism from glucose to more of a ketosis or burningfatty acids in the body, you get a lot of metabolic benefits.This includes better insulin sensitivity or lower blood sugars, improving your blood pressure weakening rash in the body. And then there’s even been evidence that going into that fasting age can help clear out toxins and cellular blood byproducts. It can lessen your riskof developing diabetes high-pitched blood pressure, some cancers and even improve yourmood, enhance your cognition, and decrease the health risks of dementia or otherdegenerative infections. – Any final conceptions doctor? – These eating means can be applied to many different people. I think it’s very importantto contact medical doctors and have them help you develop an feeing contrive thatincorporates some of these ideas and fits your lifestyleand your state aims. – Dr. Chronis thanks so much we revalue you taking the time. – Yeah expressed appreciation for so much better Susan this is really great.- Sure. If you crave more information on the flexitarian dietand sporadic fasting really click on the link orgo to scripps.org/ videos Want more criticalinformation about your health? Please expressed support for ourScripps Health YouTube channel and follow us on socialmedia @ScrippsHealth I’m Susan Taylor thank you for having link us.( light music ).


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