Hi, I’m Susan Taylor with Scripps Health in San Diego, California. Please subscribe to ourScripps Health YouTube canal. We’ve got great information for you featuring the latest technology, our stellar doctors, andinspiring case legends. Okay, you’ve heard thesaying you are what you eat. Turns out there’s some truthto that, meat as remedy. What kind of food do youeat to start you feel better? Is letting us know in thecomments division below. Joining us is Doctor Samar Rashid, who is a family medicine specialist at Scripps Clinic in Point Loma. Thanks so much for beingwith us, Dr. Rashid. What does it mean to use food as prescription? So we’re talking about food, we’re talking about thehealing capacity of it, right? What we’re really talkingabout is nutrient as information, menu as what does itmean to enjoy something, kept it into our mas, andthe effect that it has? With every menu in world markets, right, with all these differentthings you can grow, how you can bring them together, so much better of that can optimize our healing, and that’s what foodmedicine’s really about. So how do you detoxify your figure? So when we’re talkingabout detoxification, there’s so many different portions of that when we’re looking at the human body. We’re talking about are welooking at our visceral parts when it’s talking aboutour most potent organ for detoxification, which is the liver, how do we optimize howthe liver’s functioning? When we’re talking about detoxifying, we have to look at elimination, right? So are your bowels regular? Is your fiber intake where it’s adequate and where it should beto help cleanse the body as you start getting into a process of helping bringing nutrients that’ll purge? So cause us some of the top healing menus that are out there. I always affection having these discussions with my patients because somuch of it is about playing with foods and incorporatingfoods for the first time. And I start simple, right? If we can get foods like garlic for its antimicrobialeffect, if we can get menus like turmeric, it’s one ofthe most potent antioxidants on the planet, raw added virgin olive oil, seeds, highfolate rich leafy greens.These are just a few examplesof just really, actually potent but also genuinely highnutrientdensity menus I merely try to get parties to incorporateinto their daily life. For example, how much turmericshould you have everyday? So it kind of dependson the person, right? Am I talking to someonewith autoimmune illness who maybe need a bit more when we talk about inflammation orsomeone with arthritis, dementia avoidance over the age of 65. If you don’t have any of those things, I just try to get parties toget a teaspoon of it a daylight, anything with a high fatsoluble food’ cause it’ll help with absorption and then cracked spice willhelp activate the turmeric. So I ever try to make sure beings are getting both thoseingredients with their turmeric. And what about food asenergy throughout the day? And I’m assuming you want people to stay away from caffeine.( chuckles) So caffeine, as much asa coffee will just help to start that day, itcan be very stimulating, and it can be a lot on the nervous system if we’re not used to it.And if we’re dealingwith thyroid predicaments or other things where wedon’t want tonics, there’s so many energizing menus that’ll cure ensure bloodsugar in a more natural way. Nuts are a incredible example. High-pitched fatsoluble foods actuallytend to be really great for power because ithelps a great deal with satiety, so nut butters like almondbutter or cashew butter. And, like I said, nuts reallyhelp stabilize as well, and it gives people that energy that you need throughout the day, especiallyin the mid afternoon. So stay away from thecoffee in the afternoon, have some nuts. Have some nuts, precisely. That’s easy .( Dr. Rashid roars) What ingredients should youadd to have a healthy meal? So, like we were talking about before, turmeric is just a really easy way’ generate you don’t need very much of it. So said to soups and mixtures is a simple way to sidle it in there. Garlic, like we talked aboutbefore, is also magnificent. I question what kindof lubricants are you utilizing, and what can we transition that could be a little bitmore hot stabilizing or a little bit more nutrient dense? If they’re using coconutoil versus canola oil, perhaps I can transitionthem over to coconut oil.Canola lubricant tends to be alittle bit more handled. So it depends on who I’m talking to and what their baseline food is. But stay away from the processed foods. Staying away from processed foods in general partly really because you tend to have more refined sugars in them, and a good deal of the processing in it has really high preservatives. And, at the end of the day, these simply aren’t entire meat, and they just don’t havethe nutrient density that other nutrients do. So rather than refined white carbohydrate, would you say go with theraw sugar, the brown carbohydrate? That’s a really great question. In general, if we’retalking about glycemic index and the body’s response toboth those kinds of carbohydrate, they’re gonna be pretty much the same.So instead, I try to get peopleusing natural year syrups and things like that, which’llbe a little bit more stable on blood sugar. If I could get parties to do maple, that tends to be a little bit better. In general, gradually, Iget beings to use less and less of it, whichis also really great. But grey sugar andbrown carbohydrate or raw carbohydrate, they pretty much have an equal upshot in terms of the body’s response. That’s interesting. So there’s been a lotof talk about cherry-red flesh. Some say it’s okay to eat once in a while. Some say avoid it wholly. Is it healthful? So this has been verycontroversial lately, I “re saying”. Across the board, it’shard to find studies that haven’t reallydemonstrated the benefits of a plantbased diet. When it comes to red meat consumption and animalbased protein, it’s really about the quality and the causes of yourproteins, peculiarly red flesh. And so if you’re going to eat crimson flesh, you wanna do it sparingly.I always tell my patients lookat it like a dessert, right? Have it on a monthly basisif you’re gonna have it, and are you gonna have high quality. If you can get it fromthe farmer’s market, it’s local, it’s grass fed. These are all really, really great things. It’s organic, so you’redecreasing the hormones and the pesticides, especiallywith dealing with chicken. That can be a little bit harder to find because they’re so high inantibiotics and hormones. So again, it’s really about the quality and then working it sparingly. We mis you to hold this thought. We’re gonna come back tothis in a couple of hours. There’s much of folks whodon’t have time to cook, and so they rely on fast food.We’re gonna come back and talk about fast food a little bit later. Is there such a thing as good fast food, as healthy fast food? So hold that foresaw. Are there gobbling motifs or nutrients that improve particular chronicconditions such as arthritis? So in general, withespecially arthritic cankers, the antiinflammatoryand Mediterranean diet can really help. It can help with thatgeneralized joint sorenes, some of that swelling that you can fuel. Aside from that, it’spretty tough with arthritis. But the antiinflammatorydiet is the most promising. And you reference sugar. What about dark chocolate? So I’m a personal supporter of twilight chocolate. Me, more.( laughs) I think it’s great. I think it’s a potent antioxidant like we were talking about before. It’s high in flavonoids, which is fantastic. [ Susan] What does thatmean, high-pitched in flavonoids? It’s just anotherpotent antiinflammatory. And what you wanna do, though, with dark chocolate is you wanna make sure that it’s at least about8 0 to 85% fresh cacao. Okay, and what about the food fads? For example, the periodic fasting, the keto diet, the Adkinsdiet, the Paleo diet. It’s a bit overwhelming, I know, I know, and I imagine I do thisfor a living in terms of helping guide peoplethrough all these dietary fads’ cause it can be really overwhelming. And I think that what Ihave found across the board is that whether it’s ketogenic, whether it’s intermittent fasting, whether or not it’sPaleo, high-pitched fatty, low fat, whatever it may be, certainly, the benefits of all these nutritions are is located within the all ofin the middle, right? They’re found in all of the similarities between these nutritions , not the differences.So it’s about gobbling entire menus. It’s about chewing morevegetables than you’re used to. It’s about chewing real fruitthan you didn’t before, and it can be really difficult. I cater towards specificpathologies, right? Talking to someone withPCOS or endometriosis versus someone with myocardial infarction versus person with diabetes, one of the most promisingdietary directions right now really is looking at the useof the ketogenic diet for cases with diabetes. And again, I look at the ketogenic food as a reset station for mypatients with diabetes.It’s not a longevity intention. And so it’s really abouttailoring that personalized health towards patients andgetting them on a project where I can use the ketogenic food to help reset, but then we transition to a more Paleobasedhigh fish uptake, antiinflammatory, Mediterraneanbased diet that’s a lot lower in grain consumption to help stabilize someof their blood sugar. And that’s just specific to diabetes. You reference fruit. You would suggest dining result, and you make this lovelywatermelon feta cheese salad. So you’re saying do something like that as opposed to having aglass of fruit juice? Yeah, precisely. Return juice is a tough one, more, right, because you lose a lotof the natural fibers of the result when you’re juicing it.But then also, a lot ofthese fruit juices that are purchased over the counterhave added sugar to’ em, and then, truthfully, some ofthem aren’t even real juice. So a lot of that is managed. So it’s really importantto read your meat descriptions. So when you make this watermelon salad, you lay in the fetacheese, and then what else do you put in with it? So I enjoy this saladbecause it’s a perfect excuse to incorporate herbs from my plot. And it’s also exactly a perfect time salad. So I’ll time chop some mint, and I’ll frequently employed that in my salad. Some beings will be implemented by some basil. Sometimes, if I feel like having fun, I’ll mix both and made them in the salad. But it’s a great way to incorporate herbs, which exactly adds a littlebit of dark-green to your sheet. And the feta cheese is good for you? The feta cheese is great. It’s cheese, so, again, youwant to use it sparingly. But in terms of feta, it tends to be one of the least processed cheeses.So people who have somekind of food sensitivities to cheese sometimes don’thave a response just as much to feta like they wouldfor the other cheese. You too shape sauteed sprouts, but you don’t use regular butter. What do you use for that? So I use ghee, and partof the reason I use ghee And ghee is? Ghee is clarified butter. So what it’s doing is it’s taking out, you heat the butter, andthen, when you heat it, you’re making your own ghee. At the awfully top is this foam layer. That’s all the casein andthe protein and everything that tends to, in general, be the most inflammatory. And it tends to be the part of the butter that most people are allergic to. So if we remove that, you’releft with what’s called ghee. So it tends to be a bitmore antiinflammatory than regular butter. How do you make healthycooking easy and fun? So what I always sayis, and I’ve learned this over the years, so one of the one thing that you can do is definitelystay simple with your recipes.It’s so much better to cook something and cook it well and be proud of it and share that with your best friend and share that with your family than coming overwhelmed withso many different recipes that are complicated and, truthfully, precisely terrorizing. So deter nutrient simple, right? It’s about your ingredients. It’s about whole menus. It’s not about this culinary masterpiece that you need to have. And I think to really make it fun, it’s about prepare withyour friends and family. It’s about connecting with their own communities. So what are the topthings that should be on your grocery list every week? That’s a great question. So every week, I have to havesome kind of greens, right? And so a really simple waywhen it comes to cooking is, or even grocery patronize, is to purchase always on the periphery of the convenience store. That’s where the freshfruits and vegetables come in’ motive you get direct access from the local trucks that producing it in.The aisles of the grocerystore are tend to be what are the more managed things, right, so they don’t go bad as rapidly. So stick to the periphery. That’s where your veggies are, that’s where your results are. So I try to do that andstick to the periphery. I try to have a variety ofdifferent colours, right, so your veggies, your leafy parks, your carrots, your bell spices. How much color is reallyin my grocery cart? And that’s a really simple way of approaching groceryshopping on a weekly basis. One of the things thatyou and I talked about off camera was kale. Kale salads are a big thing these days, but you say raw kale is notnecessarily a good thing. I think that raw kaleshould really be munched in moderation, andthat’s just one example. Raw kale, in general, when we eat it in really high consumption, it has a higher degree of oxalate material. And there has been some studies that just goes to show a correlation between high oxalateto thyroid dysfunction. So you just reallywanna monitor the amount of raw kale that you’re devouring. [ Susan] So what the hell is you hint? If you don’t feed kale salad. So I ever say, yeah, really saute it, saute it.It doesn’t even have to be very long. It can be a couple minutes, and that acces you’re helping precisely create a little bit, you’re deoxidizing the oxalate. And so then you’re not getting so much better of that material versus ingesting it raw. What about micro light-greens? You are happy to situated micro light-greens in your dishes. I do. I cherish putting micro dark-greens on recipes because it’s such an easy way to get so much better nutritional quality. And I adore going to the farmer’s grocery. Our regional San Diego Fit Farmer’s Market has a micro greens womanwho I absolutely adore who proliferates so much diversity. And you can get micro dark-greens, which are just smaller versions but prematured fully grownversions of certain vegetables. So you have arugula microgreens, you can have broccoli, sunflower seed, so many different kinds. And it has about 10 to 12 eras the nutritional effectivenes of a head of broccoli, for example. So you would scatter that on what? Everything and anything .( Susan screams) So I will do eggs, Iwill do avocado toast, I will do salads, garnish it on seafood, on chicken. Again, you can use such smorgasbord with it, which is why I enjoy it so much. [ Susan] And it’s good for? It depends on the micro green but, because of the nutrientdensity of it, it depends. Cruciferous vegetables, for example, broccoli micro light-greens are really great to help stabilize excess estrogen heights. So if I have women withabnormal pap blots or hormonal dysfunction, peculiarly abnormal pap stains, cruciferous and the Brassicafamily of vegetables have been shown to help reversesome of the abnormal paps. So I truly get women onmicro dark-greens and trying to get up a lot of whatthey’re consuming with it. That is menu as drug. That is nutrient as remedy .( Susan chuckles) All right, let’s come back to this. What about fast food? Bunch of kinfolks, they just don’t have time. So they, on their direction dwelling from handiwork, they pick up some fast food. Is there such a thingas health fast food? Absolutely. I’m one of those people, right? We all are. We’re living such busylives, professional, driving, and getting homeand moving dinner on time. But it’s really aboutwhat you’re purchasing. What fast food certainly makes, and, again, our society has basedthis preconceived idea of fast food, but it can bewhatever you need it to be. It can be running into a convenience store and purchasing a readymadesalad, which is what I would do. If I’m really put, and I know that I’m gonna get home late or myhusband’s on call and we’re busy, then I’ll run into the grocery store, I’ll purchase some soup, I’ll get a readymade salad. To me, that’s fast food.And then you’re avoiding a good deal of the processed drivethru ware, preconceived ideas of what we have in our culture of fast foodthat you can exactly shunned. What small changes in our nutritions would most improve our state? So I conceive, if I couldteach anything to my patients, it would be to cook your snacks at home. It’s really about how many of your meals in one week do you dine out, and how many of those banquets do you eat in? And I try, if it’s seven meals out, how do I got to get eatingfour snacks out, right, and then later two, and thenone, because when you’re able to take control of thefoods that you’re eating in your dwelling, then you’rereally going in control of what it is that you consume.And that’s empowering, right? That’s about know your voiceand meeting your forte, and there’s nothingmore healthy than that. Any final envisages, Dr. Rashid? Love what you cook. Love what you cook, shareit with those that you love, and it’ll exclusively stretch from there. Thanks so much, Dr. Rashid. If you’d like more informationabout food as medicine, please click on the link orgo to scripps.org/ videos.Want more criticalinformation about your state? Please are contributing to ourScripps Health YouTube canal and follow us on socialmedia @scrippshealth. I’m Susan Taylor; thanksso much for connecting us. It’s our goal atScripps to help you heal, enhance, even save their own lives ..