Kyle and Jeff talk about a few favorite “superfoods”, eats that are nutrient rich and good for your body. We also visit with Dr. Dave Middleton about exercise as we get older.

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Kyle Case:                     (Singing). Hello and welcome to the Huntsman World Senior Games Active Live. My name is Kyle Case and I'll be your host on this amazing journey as we attempt to help you get the most out of your life. Joining me in the studio today is my co-pilot, Jeff Harding. Jeff, how are you doing today?

Jeff Harding:                 I'm feeling like I'm in groundhog day.

Kyle Case:                     It just seems like it just happens over and over?

Jeff Harding:                 I keep getting a cold and keep getting this low Lou Rawls voice over and over again, but one of these days I'm going to figure it out and I'm going to break out of this groundhog cycle.

Kyle Case:                     You're going to break the cycle.

Jeff Harding:                 ... but how are you doing Kyle?

Kyle Case:                     I am doing good.

Jeff Harding:                 Great.

Kyle Case:                     I do know that there's some kind of a super virus or bacteria or something out there because everybody that I know that got sick and then got better immediately got sick again, including myself.

Jeff Harding:                 Yeah.

Kyle Case:                     So there's something going on out there.

Jeff Harding:                 Well, it might just be my grandkids are keeping over and sharing what they're getting with me, but-

Kyle Case:                     Very likely could be that. Yeah. Maybe it's new stuff that you're getting. But speaking of being sick, well, not speaking of being sick. Here's my question for you.

Jeff Harding:                 All right.

Kyle Case:                     And this relates to overall health and wellness-

Jeff Harding:                 Okay. There we go.

Kyle Case:                     ... and feeling better, but what do you think of when I say the word superfood?

Jeff Harding:                 Pizza. Because is there a better, stronger, more powerful food than pizza.

Kyle Case:                     I can't think of one.

Jeff Harding:                 Not good for you-

Kyle Case:                     I can't think of one.

Jeff Harding:                 ... but it's better. I actually think of super healthy.

Kyle Case:                     Well, it's like this buzzword. We throw these words around now all the time and super food is certainly one of those that we throw around a lot.

Jeff Harding:                 So we do.

Kyle Case:                     I found an article on 24/7 Wall Street that was written by Hristina Byrnes. It's called The Best Super Foods to Live A Healthy Lifestyle.

Jeff Harding:                 Okay.

Kyle Case:                     Here's what I found though, this was interesting, because like I said, we're throwing these words out there, as I read through this article, the thing that I learned about superfoods is that they're all just foods.

Jeff Harding:                 Well, yeah.

Kyle Case:                     They're just foods-

Jeff Harding:                 But they're supposed to be super good for you.

Kyle Case:                     ... They're full of vitamins and nutrients and there are some good things going on there, but anyway, with that in mind, I want to share a few of my favorites that I found in the article.

Jeff Harding:                 So these are your favorites, not just all but some of what's in your mind.

Kyle Case:                     Yeah. There were more there than we have time to go over.

Jeff Harding:                 Okay, great.

Kyle Case:                     Just a couple of them that I thought were either connected to me in some way or just I thought were interesting.

Jeff Harding:                 Well, I'll see if they're my favorites too.

Kyle Case:                     I hope that some of them are. Number one is berries.

Jeff Harding:                 I love berries.

Kyle Case:                     Yeah, I know you love fruits and vegetables.

Jeff Harding:                 I do.

Kyle Case:                     I know you do. So blueberries, raspberries, strawberries, blackberries, they are all loaded with antioxidants and the antioxidants help us counter the oxidative stress that's caused by free radicals, which can trigger diseases. So I said we're going to talk about being sick.

Jeff Harding:                 Right and being healthy.

Kyle Case:                     Right? So one of the ways that we can get over that is to stock up on the antioxidants and berries are full of antioxidants.

Jeff Harding:                 And they're fun too because if you give your granddaughter that's one year old, a lot of blueberries, it changes everything that comes out the other end.

Kyle Case:                     That sounds awful fun.

Jeff Harding:                 It's just hilarious.

Kyle Case:                     So yeah, let's talk about the berries, berries taste better than supplements anyways, which a lot of us try to supplement with vitamin C supplements or whatever. But berries are great. One cup of blackberries provides eight grams of fiber and that's about a third of the recommended amount of fiber for the day. So if you had blackberries for breakfast, you're well on your way to getting your fiber for the day.

Jeff Harding:                 If you had it for breakfast, lunch, and dinner, you'd there.

Kyle Case:                     You'd be there because then that'd be a third plus a third plus a third.

Jeff Harding:                 Yep.

Kyle Case:                     So berries are good for us. Number two, Greek yogurt. Do you like Greek yogurt?

Jeff Harding:                 I don't know that I've ever had Greek yogurt. I've had the French stuff, I've had the American stuff. I don't know that I ever had reached there.

Kyle Case:                     Well, Greek is just like a little different consistency.

Jeff Harding:                 Of course. It's a whole different language.

Kyle Case:                     Yeah, it is, it is. But a Greek yogurt does have a great combination of carbohydrates and protein and that combination really helps keep you full until your next meal. So there's some good stuff going on there. The yogurt also has so many ... Excuse me, the yogurt aisle, when you go shopping for yogurt as you said, there's the regular, traditional, there's French yogurt, there's whipped, there are all kinds of different things. So-

Jeff Harding:                 Right, there's Frozen Yogurt.

Kyle Case:                     It's easy to ... There's frozen yogurt right next to the ice cream, right?

Jeff Harding:                 Right.

Kyle Case:                     Easy to get mixed up on the yogurt aisle. A couple of things to keep in mind though, when you're looking for yogurt, especially for Greek yogurt, in particular, you want to look for yogurt that has more than 10 grams of protein and less than 20 grams of total carbohydrates. So that makes sure that it's going to stick with you, which is a good thing, and then it makes sure that there's not a lot of added sugar.

Jeff Harding:                 So it'll stick with you as long as it needs to be, but then it will stay on your hips.

Kyle Case:                     Ideally, that's what we're looking for. They also say avoid fruit flavored as well as low or non-fat yogurt because they almost always have added sugar. So if you can stick with just the plain Greek yogurt, you got some good health benefits there.

Jeff Harding:                 Great.

Kyle Case:                   Number three, leafy greens.

Jeff Harding:                 I like that [crosstalk 00:04:55] cabbage.

Kyle Case:                     I know you like vegetables.

Jeff Harding:                 Mm-hmm (affirmative).

Kyle Case:                     So leafy Greens are a great source of vitamin A and vitamin C. Many leafy greens are a good source of calcium as well, which is important for anyone interested in maintaining their skeletal health. Calcium is crucial of course for healthy bones, teeth, heart health, and blood clotting. And you don't have to eat it in a salad. I know a lot of people like salads, maybe you like salads. I like salad every-

Jeff Harding:                 Me too.

Kyle Case:                     ... once in a while. But leafy greens are really good to throw in like a vitamin smoothie. You can just mix it up, you get all the benefits. And if a salad isn't your thing, you can overpower the taste of the greens with some berries or some other supplements in there in your smoothies. So lots of ways to enjoy your leafy greens.

Jeff Harding:                 Yes. Just don't cook your spinach because that's gross.

Kyle Case:                     I don't love cooked spinach.

Jeff Harding:                 No.

Kyle Case:                     And I don't mind it raw-

Jeff Harding:                 Yeah. I don't want it either.

Kyle Case:                     ... when cooked I don't love it either, so.

Jeff Harding:                 It reminds me of something that we won't discuss now.

Kyle Case:                     A couple of other things. Real quick. Fatty fish are high in omega three fatty acids, which is a common deficiency for many of us. If you're looking to make some real changes to your eating habits, try setting a goal to eat fish at least two times a week. In particular, herring and salmon are very high in omega three fatty acids and it can benefit everything from your brain health to your heart health. And I am not up to twice a week with fish, but I have tried to introduce some salmon into my regular diet.

Jeff Harding:                 I just find it hard to find the fish that had been lazy and haven't worked out, so they're fat.

Kyle Case:                     Yeah, but if you look hard, you can find it.

Jeff Harding:                 Okay.

Kyle Case:                     The fatty fish are out there. Jeff. Okay.

Jeff Harding:                 [inaudible 00:06:37].

Kyle Case:                     Couple more. Couple more. Real quick. Pistachios. Do you like pistachios?

Jeff Harding:                 I do as a matter of fact.

Kyle Case:                     Yeah, I do too. Last week actually I bought a bag of pistachios and I've been eating on them this whole week. And I like them. They taste good and they're good for you. They're great because you get more nuts per serving versus other snack nuts and maybe most importantly, pistachios supply great plant protein, healthy fats, and fiber that helps keep you fuller and longer. And research has shown that a diet that includes pistachios, which are rich in antioxidants, which we talked about, can contribute to a decrease also in your cholesterol levels.

Jeff Harding:                 And they taste good.

Kyle Case:                     And they taste good. I like them.

Jeff Harding:                 Yeah.

Kyle Case:                     The last one I wanted to talk about are kiwis.

Jeff Harding:                 Those people from New Zealand?

Kyle Case:                     No, the fruits.

Jeff Harding:                 Oh. Okay.

Kyle Case:                     You like kiwis, right?

Jeff Harding:                 I do as a matter of fact. Yeah.

Kyle Case:                     I really like kiwis, for me though, I never ate them because I didn't know how to eat them.

Jeff Harding:                 You didn't know how to peel the skin off and-

Kyle Case:                     Well, so the way that I found that works for me is cut it in half and then scoop it out with the spoon. Because I found trying to peel the skin was more trouble than it was worth, by the time I was done, it was a mushy, furry mass and it wasn't very fun to eat. But if you cut it in half and just use a spoon and scoop out the meat, it's pretty easy to do, and you'd get all the benefits of eating the kiwis, which are many. Kiwis help improve a person's digestive, immune as well as metabolic health. So there's a lot of good stuff going on with kiwis.

Jeff Harding:                 Yeah. There are.

Kyle Case:                     They're rich in vitamin C. According to one study, the consumption of at least one kiwi a week helps lower your LDL bad cholesterol and it increases your HDL good cholesterol levels. And a separate study has suggested that eating kiwi, which contains serotonin, which is a hormone that plays-

Jeff Harding:                 Just makes you happy.

Kyle Case:                     ... Well, it plays a role in sleep, it might help benefit people who have sleep disorders.

Jeff Harding:                 Yeah.

Kyle Case:                     So again, lots of good stuff going on there with some of those super foods as we call them.

Jeff Harding:                 So at the same time you just want to eat turkey and your kiwis and you'll get your sleep.

Kyle Case:                     You're going to get a great nap that day for sure. Our guest today is Dr. David Middleton. Dr. Middleton is a chiropractor here in St. George, Utah. He's been practicing for over 30 years. He graduated from Cleveland Chiropractic College in Kansas City and has been a good friend of the Huntsman World Senior Games providing chiropractic services to our athletes for the past several years. So Dr. Middleton, do you mind if we call you Dave? Is that okay?

Dr. Middleton:             That's fine. Dr. Dave. It's like-

Kyle Case:                     Dr. Dave

Dr. Middleton:             ... you called me that more than anything else.

Kyle Case:                     Well, Dr. Dave, we'll go with that.

Jeff Harding:                 In fact, that's what his wife calls him.

Dr. Middleton:             It's true.

Kyle Case:                     It's true, huh? Thanks for joining us today.

Dr. Middleton:             Thank you, it's good to be here. I wasn't sure if I was going to be able to make it after speaking with Jeff yesterday. I had laryngitis and speaking of the cold and so forth.

Kyle Case:                     Yeah, but we're glad that you're here.

Dr. Middleton:             I'm just a little raspy and stuffy today, but I think we can get through with it.

Jeff Harding:                 You sound very good.

Dr. Middleton:             Okay. Thanks.

Kyle Case:                     Stock up on the superfoods and see-

Dr. Middleton:             Exactly. I did this morning.

Kyle Case:                     ... if we can get past that.

Dr. Middleton:             I had a smoothie with the berries.

Kyle Case:                     Oh, did you.

Dr. Middleton:             And some kale and some Greek yogurt.

Kyle Case:                     Well there you go.

Jeff Harding:                 There you go.

Kyle Case:                     You're like-

Jeff Harding:                 You could have done the intro-

Dr. Middleton:             You hit the nail on the head today.

Jeff Harding:                 You could have done the intro.

Dr. Middleton:             Yeah.

Kyle Case:                     Absolutely. That is all good stuff right there. We just barely talked about diet. I know that as a chiropractor that's not necessarily your specialty, but as someone interested in health and wellness, any of that ring true to you in the things that you're observing in the wellness industry?

Dr. Middleton:             Absolutely. I think everything you discussed was the hit the nail on the head. I think what you take in is what's going to be utilized in your body and if you take the right things in, it's going to be a lot more effective.

Kyle Case:                     Well, and the great thing is that all the foods that I just mentioned there, they're available. Someone once told me the best way to shop for your groceries is to shop around the outside of the building, right? And if you think about it, that's where your produce is, that's where your whole foods are, the whole meats, the unprocessed meats, the dairies-

Jeff Harding:                 The steakes.

Kyle Case:                     The steakes. Those kinds of things around the outside of the grocery store. And so I've kind of taken that to heart and I've tried to do that a little bit more. Every once in a while I find myself down in the bread aisle or the cookie aisle, I have to admit. But if you shop around the outside, it seems like that's where you get the whole foods. And those are really the super foods that we talk about. Those whole foods that are just full of nutrients-

Dr. Middleton:             Right.

Kyle Case:                     ... just of you.

Dr. Middleton:             That makes a lot of sense. They always say, "If it comes in a box, there's probably more nutrients in the box than there was in the what's inside of it."

Kyle Case:                     And there's something to be said for that as well, right?

Jeff Harding:                 Well, the skins always have more nutrients. So, yeah.

Kyle Case:                     That's true. That's true. So today we're going to talk a little bit about exercise. We talked about the food part of the Active Life. Now we're going to take one of the other pillars of the Active Life, which is being active and exercising. Have you see this all the time in your practice, I'm sure, people who are trying to get out there and be active. Let's talk a little bit about exercising as we age. What's the difference between just being six and running around the playground and maybe being 60, but trying to stay active through exercise?

Dr. Middleton:             Right. I probably see it more at the gym than I do in my office because if you're 20 years old, there's a big difference in being 40 or 50 years old in an exercise. When you're 20, you generally are trying to build some muscle mass. You have a lot going for you. Energy, testosterone, it's easy to work out hard. When you're 40 or 50, you should have-

Kyle Case:                     It's harder.

Dr. Middleton:             ... a totally different idea of working out. You're not trying to get big, you're not trying to have longevity as far as endurance and so forth. You just want range and motion. You want flexibility and you just don't want to push it as hard.

Kyle Case:                     So knowing that, when do you find that most people make that transition from, "I want to be an action hero to I just want to be healthy."

Dr. Middleton:             It's an individual thing.

Kyle Case:                     Okay.

Dr. Middleton:             I think 40 is a good transition time, but everybody is a little bit different. Some people who have been active from 20 to 40 don't need to back off. They can stay-

Kyle Case:                     Keep going.