Participants: Margot Marshall (Host), Dr. John Clark, Jenifer Skues
Series Code: HL
Program Code: HL000009A
00:15 Welcome to "Healthy Living!"
00:16 I'm your host Margot Marshall.
00:18 Weight loss is a multibillion dollar industry,
00:22 but going on a diet isn't effective in the long-term,
00:25 so what's the answer?
00:27 Stay tuned for lifestyle strategies that are
00:31 sustainable, nourishing and enjoyable!
01:10 Here to discuss this weighty issue we have
01:13 Jenifer Skues, a health psychologist and Dr. John Clark.
01:17 Welcome John, welcome Jenifer. Thank you!
01:20 And would you like to lead out in this one John?
01:24 Why certainly! The gentleman that I want to use as our
01:28 example today, I met in North Carolina in the United States.
01:33 He weighed 200 kilograms; he had an ankle that was
01:38 suffering post-traumatic arthritis and he had an
01:43 addiction to caffeine.
01:45 He literally drank 2 liters of soda that was caffeinated a day,
01:50 and it wasn't the diet kind.
01:52 And so he came to my meetings and, after a short time,
01:57 he realized that the caffeine in these sodas
01:59 was not his best friend, wasn't helping him
02:03 and so he quit, unbeknownst to us - cold turkey! Ooo.
02:08 So this is 2 liters of soda with caffeine stopped overnight.
02:12 And the next day, my wife met him at the Post Office,
02:15 he had a splitting headache!
02:18 He was going through withdrawals which a person
02:21 will do for about 36 hours.
02:25 Well, my wife encouraged him and he wasn't able to
02:28 make it to the meeting that night, but the next night,
02:31 he came and we had a discussion in our meeting
02:34 of obesity and he definitely realized that he wasn't
02:40 at his ideal body weight and yet he knew he couldn't
02:44 walk for exercise because his ankle was
02:46 so sore and so traumatized.
02:49 So I set him up with a program where he could do
02:53 some hydrotherapy on his ankle, now we're going to do another
02:56 program on arthritis but this will sort of be a preview.
03:00 I had him doing hot and cold treatments.
03:02 He'd put his foot and ankle into a bucket of hot water
03:05 for 3 minutes and then after that, he'd would take it out
03:09 and put it in a bucket of ice cold water for 1 minute.
03:13 And then he would repeat that contrast
03:15 5 times and end with cold.
03:17 Well in doing that, he lowers the inflammation in his ankle;
03:20 he improves his circulation, he made it
03:23 so he could start walking and he did!
03:25 And he started walking for health, started walking
03:27 in order to improve his weight.
03:29 Our friends who were living there and were the hosts
03:34 for the meetings, emailed us from time-to-time.
03:37 Ten months later, he was still walking up and down
03:41 the road out front of their house
03:44 for about 3 kilometers a day and he had lost 10 pounds
03:51 or about 4.5 kilos per month for 10 months straight!
03:57 So he had lost 45 kilos in 10 months.
03:59 That's quite an achievement isn't it?
04:02 Oh I suppose, of course, the calories in the sodas
04:06 or the "soft drinks" as we call them, would have played a
04:08 role in that but the exercise would have been
04:10 a significant thing too, isn't that interesting?
04:12 Did he make other changes that you know of
04:14 besides the cutting out the soft drink and walking?
04:18 He certainly did, and we promote a whole lifestyle
04:21 program includes a good diet high in fresh fruits
04:24 and vegetables and low in refined processed foods,
04:27 and he had adopted that and this contributed
04:30 to his success as a weight loss.
04:32 Oh, isn't that absolutely wonderful?
04:35 Yes, you know that the "World Health Organization"
04:40 says that one of the things we really, really need to do
04:43 for having a good diet - the first recommendation they
04:46 make is to eat more fruits, vegetables, whole grains,
04:50 nuts and seeds and, you know, it's just there wherever
04:54 you look - that is such a good recommendation.
04:56 Well, what a wonderful outcome!
04:58 Do you know, this is an interesting piece of
05:01 information: "The number of overweight people in the world
05:05 has now exceeded the number underfed - more than
05:09 a billion - so it is a really, really significant problem,
05:14 and it's one we need to really have a good understanding of
05:18 so Jenifer, what's your take on this?
05:20 Well I deal with a lot of people with weight problems.
05:23 As a health psychologist, I help change unhealthy
05:26 habits to healthy habits and deal with things.
05:29 But I see the extreme end, so I'll see someone
05:32 who actually hasn't been able to lose the weight.
05:35 They haven't been able to give up things.
05:37 This man had certainly good will power to just stop like that.
05:41 So I go from extremely overweight people who
05:45 their health is being threatened, their doctor
05:47 sent them to me to help them. Alright.
05:49 The other end of the spectrum then is the anorexic,
05:52 the person who sees food as their enemy and doesn't want
05:56 to put on weight and even though they're so skinny,
05:59 their perception is that they're actually
06:01 too fat, too overweight.
06:03 So when you look at the extreme ends and they've
06:06 been doing this for many, many years - it takes a lot
06:09 to help them to change it around.
06:11 Sadly, with the anorexics, they can't always do that
06:14 and their weight is less than ideal, but you can get
06:16 them to a good functional level.
06:18 So I do a lot of change in lifestyle habits
06:21 helping them with the psychology of food and eating,
06:25 and that can help to make a big difference,
06:28 but it's often a prolonged process for these people.
06:32 Just thinking about your recommendations there, John
06:36 and the recommendations that you do make in your programs,
06:39 I was just noticing in the "China Diet Project Study"
06:43 that "Dr. T. Colin Campbell" headed up, and it was noticed
06:48 that the Chinese eat 30% more calories than Americans
06:55 and weigh 20% less,
07:03 and so he's looking for reasons for that.
07:05 Now true, the Chinese are more active and so they took the ones
07:11 with the lowest, just the lowest activity in the Chinese
07:14 which is equivalent to office workers and still that
07:18 figure was so...
07:19 Mind you, he did say that even the office workers
07:23 ride a bicycle to work, but even allowing for that,
07:26 it's because they have a predominantly plant-based diet
07:30 and that's what they're looking at.
07:31 So that's really a good reinforcement for what
07:35 you're saying and it is certainly borne out in this
07:37 story that you've just told of this gentleman.
07:40 And wouldn't all our people tuning in love that to
07:43 be true for them - that 10 months later you could
07:46 have lost, you know, 45-50 kilos, wow!
07:50 But it is an achievable goal!
07:52 It's an achievable goal!
07:54 If people want to do it, but some of the dynamics
07:56 psychologically for people, if they can't achieve it,
07:59 they try and they give up or they try and the body weight
08:02 doesn't shift, it's very discouraging and often
08:04 they give up and then they become very depressed,
08:07 and then they become anxious about eating, social events.
08:10 So it can impact a whole range of things,
08:12 it's not just about eating then. Yes.
08:15 So you've got someone in the situation that you just
08:18 described and what would you be saying to them?
08:22 Well with a person who is overweight, they have spent
08:27 and often had a lot of input as a very young person.
08:31 And I'll often talk to people about, "Well, what's your life
08:34 been like and how come you've put on all this weight,
08:37 and what were your eating habits as a child,
08:39 and often they get messages from parents, from society
08:43 as to what's acceptable and not acceptable and this is where
08:48 the stress factor comes into it, then they have a lot of stress.
08:51 And when the brain has learned a habit and has done it
08:53 over and over again, it's like they have a freeway
08:56 in the brain and for women, particularly,
08:59 food is the comforter.
09:00 And they've often had a parent or a mother who
09:02 eats emotionally and we call it "emotional eating,"
09:05 and therefore, they follow the pattern. Yes.
09:07 So what I have to do is help them to recognize
09:10 what's happening when they're eating; two things.
09:12 #1... Recognizing emotional content at the time,
09:15 what might have triggered it or sustains it.
09:17 And the other one is getting them to recognize
09:19 when they're actually full, when they've had enough.
09:21 Instead of going beyond that, so they have to do some
09:24 self-reflection and sometimes using a diary and journaling
09:28 things and setting a realistic goal. Yes.
09:32 And I find, often, for these women, you have to
09:34 take very small steps because if you go too quickly,
09:37 they'll sabotage and it's too much. Yes.
09:39 And everyone has to do it in their own way. Yes.
09:41 It has to work for that person. Yes.
09:43 I'm always impressed by people, like the gentleman
09:47 you spoke about who can just go out there and just
09:50 see what's got to be done and just do it.
09:51 There's not a lot of people who will actually
09:54 be able to do that, (yes), but there are people
09:57 like that and for those who feel they need to just
10:00 take the journey a bit slower, it's good to have
10:02 that good advice and do it in small steps.
10:05 Food can act like a placebo because what we think
10:10 translates to every cell of the body and I know women
10:13 often said, "Oh, all I have to do is look at a cream cake
10:15 and I put on a pound, and I know they haven't
10:17 but they feel like they have.
10:19 But a placebo is where when the brain perceives
10:22 something and believes it, the whole system responds
10:25 as if it's really happening, like we've heard of
10:27 the sugar pill factor.
10:29 And there was an interesting story and this has to do with
10:31 the caffeine factor and how powerful it is with food
10:35 is that he came to work, he had to really
10:39 concentrate for a couple of hours.
10:40 He asked his receptionist to get him a coffee and she
10:44 got him the coffee and he drank it and he could feel
10:46 himself pepping up and he was focused, concentrating.
10:49 He said, "Oh, I had to go to the toilet a few more times
10:52 because that's what the caffeine does to me."
10:54 And at the end of it, he thanked her, he said,
10:56 "Oh thanks for getting me that coffee because
10:58 it really helped me."
10:59 She said, "Well it was actually decaffeinated."
11:03 So you can see that his belief, his body and his brain
11:07 responded to the belief and this is what happens with food.
11:10 You know, we get very set and we can look at something
11:13 and it would have that effect and I find people who
11:16 are anorexic have that placebo effect and food
11:20 becomes an aversion then because they believe
11:24 they're taking it as putting on weight when it isn't. Yes.
11:26 But they see themselves or the body can do that thing.
11:30 That mind-body connection is just amazing.
11:33 I've heard other stories like that and the first time
11:36 you hear it, it's like - "Oh, is that possible?"
11:39 It is, it really does happen.
11:42 I just had an idea, you know if someone was wanting
11:44 to give up coffee and having trouble and they had a
11:47 a wife or a husband who could just sneak decaf into their
11:50 normal jar, they could probably give it up and never know.
11:53 Well, they may figure it out, would just drink decaffeinated,
11:57 but you know that's not always good for you either.
11:59 No, no, but I'm saying - if he really thought that that
12:02 was normal coffee and it did all the things for him
12:04 it should, I wonder if that would work?
12:07 It might be worth a try! Laughter.
12:10 I won't ask who you're going to try this on.
12:11 No, no, I don't - well actually I can think of someone, yes.
12:14 What else are you going to slip into the coffee? Laughter!
12:19 What did you have in mind?
12:21 And you know, when he quit his sodas, sodas drive
12:25 food consumption - even switching to a soda
12:27 that supposedly is low fat or low calorie or diet,
12:31 drives food consumption.
12:33 The fast food industries have figured this out where they
12:36 go ahead and give you a free refill or the 64 ounce
12:39 soda or whatever and you know
12:42 there's no such thing as a free lunch.
12:43 No such thing as a free soda!
12:45 You will go ahead and eat more food for having drunk a soda.
12:49 And so in quitting his sodas, he was actually setting himself
12:54 up for better diet control also.
12:56 Now then, thinking about caffeine and things that
12:59 manipulate your brain, a lot of the foods out there
13:02 are more than just fattening, they are actually addictive.
13:08 For example, restaurants will put more oil into their
13:11 foods - it drives food consumption.
13:13 In America, the surgeon general of the United States came
13:16 and looked at all the fast food restaurants,
13:18 calculated the amount of fat and said, "You folks
13:20 are not contributing to the health of America,
13:23 please, for the sake of everybody's health,
13:25 reduce the amount of fat."
13:26 Two years later, he came back and looked - no restaurant
13:31 had reduced fat and some of them had increased it.
13:34 You see, fat overcomes your food satisfaction signal
13:39 and makes it so you are more likely to eat more food.
13:42 Well sugar is another one that they do that with sugar
13:45 onto products and you crave more and you eat more.
13:48 And this is an interesting history - in America we have a
13:53 breakfast cereal company called, "Kellogg's," maybe you've heard
13:57 of "Kellogg's Corn Flakes," Maybe we have, yes.
13:59 And these were created in Battle Creek, Michigan by a couple
14:03 of brothers by the last name of "Kellogg."
14:07 One was a doctor and one was a businessman and the doctor
14:11 was very health conscious, and he wanted to make sure that
14:15 the breakfast cereal was healthy, but the brother
14:18 who was the businessman started putting sugar
14:20 into the corn flakes to drive sales.
14:23 The doctor was so upset, they parted their ways.
14:26 The businessman left the area, the doctor turned
14:30 around and sued him! Oh!
14:32 One brother suing another because of the bad health
14:35 effects of putting sugar into the original recipe.
14:39 And today, we put sugar on everything.
14:41 Including Kellogg's Corn Flakes, you see people spooning it on.
14:44 Including Kellogg's Corn Flakes and so why do I say this?
14:48 I say this because you may be making choices in foods
14:54 that are actually overpowering your will. Yes.
14:56 Making it so you're more likely to eat - it's not just
14:59 you, it's the chemical properties
15:01 of the foods you're choosing.
15:02 Yes, it actually weakens the will
15:04 like sugar will weaken the will.
15:05 So that means, I've got to get people off the sugar
15:08 to try and strengthen their will.
15:10 And what happens when you eat sugar is it raises the
15:13 dopamine in your head and the dopamine is the "feel good"
15:16 hormone. It sure is!
15:18 And in fact, sugar will raise dopamine more than
15:20 street drugs such as speed or cocaine.
15:23 And so it's just more addictive than cocaine!
15:26 And harder to get off at times. Yes.
15:28 Because it's so acceptable in our society where something
15:30 like cocaine isn't.
15:32 So the availability can drive it and it's driven by the media and
15:35 Yes, isn't it interesting that they are prohibited drugs
15:39 and we buy sugar in the supermarket and it's not
15:42 even perceived as being something that could
15:45 really become so addictive and so difficult.
15:48 What about MSG?
15:50 John, does that play a role in any of this? Definitely!
15:54 Now MSG is monosodium glutamate.
15:57 Glutamate is an amino acid.
15:59 The problem with MSG is that the glutamate is separated
16:02 from other amino acids that would
16:04 normally make up a protein. Oh, okay.
16:06 And so you're ending up with a free amino acid.
16:09 What happens in the brain is the amino acid acts like a
16:12 false neurotransmitter - overstimulating the brain.
16:16 It also over stimulates the tastebuds.
16:19 All flavors are more flavorful and so what you
16:22 have is a society that wants a "WOW" in every bite!
16:26 You go down to the fast food joint, you want a "WOW"
16:29 in every bite and these super flavors overpower
16:32 your sense of how much you should eat or shouldn't eat.
16:35 It tastes SO good, you have to have more.
16:37 I mean, I ask folks, "How do you decide how much food to eat?"
16:41 "Well, if it tastes good, eat more!" Right?
16:45 Well that doesn't work.
16:47 I'm not making a case for bad-tasting food,
16:50 but on the other hand, if I'm selling food, my whole
16:52 income depends on food and I couldn't care less
16:54 about people's health, I'll want it to taste maximally,
16:57 I want a "WOW" in every bite so people will come
16:59 with their wallets open and handing me cash,
17:01 but I haven't done the obese person any favors
17:05 because a person who eats food with MSG and it has
17:08 twice the risk of obesity as somebody who isn't getting
17:11 the MSG in their food.
17:12 Say that again.
17:14 Twice the risk of obesity with eating foods with this
17:17 and people don't realize what it is when they go to the
17:19 supermarket because you go to the supermarket and you don't
17:22 look for, (You don't read the label),
17:24 yeah, you're not trying to find a food with more MSG.
17:28 "Oh I just gotta have more MSG, can somebody
17:30 help me find a package here with MSG? What number is it?"
17:32 No, you kind of realize this might not be good,
17:35 so you avoid it - so they give it other names!
17:38 "Natural flavors, yeast extract, hydrolyzed vegetable protein,"
17:44 and number it.
17:46 It's high in any product that's highly refined and has
17:49 protein - soy meats, soy sauce, Braggs Liquid Aminos,
17:54 Nutritional Yeast - you name it!
17:57 There's lots of this MSG and you go super-flavoring
18:00 your food with it and you end up with this appetite
18:02 that you wonder, "How am I going to overcome this
18:04 appetite and get the weight to come off?"
18:06 And this is where people then develop an appetite
18:09 for that - they lose interest in what's healthy and what's good.
18:12 It enhances the tastebuds to a point the tastebuds
18:15 don't want anything less than that.
18:17 You see how it sets up another pattern then
18:19 which needs to be broken.
18:21 And how would you talk to people about breaking
18:26 an addiction for example.
18:28 Well what I do is #1, educate them just like
18:30 we're talking here.
18:32 So there's two problems; one was the emotional side
18:34 we talked about and helping the person deal with
18:36 the emotion, the drive with the urge for food,
18:39 and then educating them on what they're putting into their
18:41 system and what it's doing and how it's impacting their health
18:44 and setting up this craving, a food craving we call it.
18:48 So then it's introducing foods and again, it's that thing of
18:52 these people can't just always go cold turkey.
18:55 So okay, well what are you having that isn't so good,
18:57 and let's have a look at what you can have that is good
18:59 and you're willing to try.
19:01 And so we then introduce new foods and take out others.
19:04 I like that because you're not focusing on
19:07 what you don't want them to do.
19:08 You're focusing on what they can have.
19:11 And something that they will enjoy. Yes!
19:13 That will automatically displace something else,
19:17 and that's what's actually happened in reverse.
19:19 These foods that we talked about in another program
19:22 that have just swamped the supermarket that never
19:25 existed years ago have displaced fruits and vegetables
19:31 and whole grains and nuts.
19:34 And all that sort of thing, they've just displaced them
19:36 and we have to move the thing back the other way. We do.
19:40 And displace foods so the healthy alternative is
19:44 going to be a good method to do.
19:46 Well some people need help to do that.
19:48 Fortunately this gentleman didn't - well he did get help
19:50 because he came and saw you,
19:52 but he very quickly picked that help up.
19:54 Whereas I often deal with people who've tried and failed;
19:56 and tried and failed and give up and do things to try
19:59 and cope with their weight problem and that means they
20:03 get depressed; they get anxious; they get discouraged;
20:05 their self-esteem and worth is devalued,
20:08 and then they don't fit in.
20:10 Therefore, they don't socialize as much, so again, you're
20:12 looking at how it impacts their whole life,
20:15 not just the fact they've got a bit of a weight problem. Yes.
20:21 I was just thinking too about social support
20:24 or all kinds of support.
20:26 Now obviously if someone comes to see you, they're getting
20:29 tremendous support because you're a professional,
20:32 but I think I understood you to say that you also
20:35 encourage them to look for other supportive
20:37 environment, so talk about that.
20:39 Well I get them to educate their families because
20:41 sometimes I get, "Oh my husband will eat that,
20:43 and my kids won't like it if I do this."
20:45 So how about you get them all to try one extra thing,
20:48 and so we work on how they can balance that at home.
20:52 So that's the home environment. Yes.
20:53 There is another source of help that some of these people
20:57 seek and it's called - you've heard of all these
20:59 anonymous groups like "Alcoholics Anonymous."
21:01 It's "Overeaters Anonymous," and they're a great
21:04 support and they actually work on a 12-Step Program usually
21:07 which gives a more spiritual element as well where they
21:11 look to God or something that has more power than them
21:15 and they realize they're powerless over what they're
21:17 doing and they hand that over and seek help
21:20 to be empowered to do it
21:21 and that does have a very positive effect.
21:24 I don't know so much about the "Overeaters Anonymous,"
21:27 but I have been told that with "Alcoholics Anonymous"
21:31 the program did not work until
21:34 they introduced the spiritual element. Yes.
21:36 And that's a resource that's there for people.
21:39 It has the best outcome when a spiritual element is added
21:43 like that or whether it be that or people who do it
21:46 in other ways - like a prayerful way or whatever,
21:49 they find that they have a much better and prolonged
21:52 recovery rate than people who don't do that.
21:54 Yeah, they plug into that source of power from the One
21:57 who created us and it's huge, and we can miss out badly
22:00 if we don't avail ourselves of that.
22:02 So mental, physical, spiritual, social - all of those things
22:06 help us and that's what we like
22:09 to focus on here at "Healthy Living." Yes.
22:11 John, more comments from you.
22:14 Yeah, one of the aspects of good diet is that it feeds
22:18 your cells throughout your whole body.
22:21 One of the problems with the modern diet that's refined
22:24 is that when they remove things from your food,
22:27 they remove things that help with your food satisfaction.
22:31 For example - when they make white flour out of
22:34 whole wheat flour, they remove the chromium and so white
22:39 flour has 1/8 the amount of chromium as whole wheat flour.
22:43 What does chromium do?
22:45 Chromium is there for satisfaction, especially helps
22:48 with carbohydrate digestion and assimilation and if you're
22:53 missing it, then your body goes looking for it.
22:56 So we have totally obese people still hungry - looking for
23:00 this food.
23:01 And just to put this in perspective, let's just say
23:04 for argument's sake that if I ate one serving of a
23:07 whole wheat product, (whole wheat pasta, whole wheat bread),
23:13 and I ate that - that I got all the chromium I needed
23:16 my body said, "Oh, I'm satisfied, thank you,
23:19 that was a good meal," the question then would be,
23:22 "How many servings of a white flour product would I have
23:25 to eat to get the same amount of chromium?"
23:27 I think I can guess, must be 8. It would be 8!
23:29 And this is literally what happens - people eat until
23:32 they've eaten all eight servings until they get their
23:35 chromium and now they're obese.
23:37 They were hungry up until that time and so obese people
23:40 are not over-nourished, they're under-nourished,
23:43 they're malnourished and they're craving food.
23:45 And so if you eat whole plant foods,
23:47 your body will be happy!
23:49 In fact, one study looked at whether a person
23:51 could fast or not.
23:53 If they ate nutritionally-dense foods from the fresh
23:56 fruit and vegetable category from whole grains,
23:58 nuts and seeds, they could actually skip meals
24:01 without feeling like they were hungry and they did very well.
24:05 I had a friend who was gaining too much weight,
24:07 and he had gained about 100 pounds overweight.
24:09 And he said, "What can I do?"
24:10 We put him on a program and then we asked him,
24:12 "Will you fast one day a week?"
24:14 He was like, "No way, is that part of
24:15 the program?" I said, "Now come on!"
24:17 He was like, "Aw, you're going
24:18 to push me?" I said, "Yes!"
24:20 And he said, "Okay, I'll do one day a week."
24:23 Then I made him pick the day of the week,
24:25 "What day will you use?"
24:28 It was Tuesday, he said.
24:30 Okay, in about 2 or 3 weeks, we called him up on the phone.
24:34 "Hey George, how's it going?" "Oh good, great!"
24:37 "George, today is Tuesday, are you fasting?"
24:41 He says, "Yes, in fact I found when I eat this
24:43 nutritionally-dense food, that I can fast without being
24:46 hungry - I've been fasting two different days in a week,
24:49 and I've lost 19 pounds in the last two weeks." Wow
24:53 And so when you eat nutritionally-dense foods,
24:56 your body isn't on the verge of starvation, on the brink
24:58 of disaster - you can skip a meal without
25:01 feeling overly tempted by food.
25:03 Oh, isn't that tremendous!
25:04 I just think of something else that Dr. Campbell said,
25:07 the one who did the China study - he said, "There is no
25:10 threshold or stopping point at which the benefits
25:14 of eating plant foods stop."
25:16 No threshold! They're just so packed with all those
25:21 wonderful things you've talked about, you know, the vitamins,
25:24 and minerals and phytochemicals.
25:26 Well I think that's such a powerful statement!
25:28 I think of it often - "There's no threshold or stopping point."
25:31 So it's good for so many things!
25:33 You were just saying about appetite control,
25:35 but with all of the diseases we've discussed as well,
25:38 they are just power-packed!
25:40 You know, for your person who is trying to stop smoking,
25:44 we'll often try to give them something else in their pocket
25:46 to reach for.
25:48 It's sort of like a plan and when you think about this
25:52 for food, it's often good to have a plan.
25:55 If you know that every time you get off work and you pass
25:57 that ice cream store, there's this huge sucking sound
26:00 and you feel yourself being drawn in there and something
26:03 takes money out of your wallet and you end up eating the stuff,
26:06 you have to have a plan!
26:07 Maybe a different route you need to take;
26:10 maybe you need to plan on going to a different store
26:13 that doesn't sell foods.
26:14 It's like when you know you're going to be tempted most,
26:18 you need to have a solution.
26:21 It's like when you drive your car, you have a spare tire
26:23 in case you have a flat.
26:25 You need to be prepared for all those social situations
26:28 which drive food-eating that you have a way of
26:30 escaping the temptation.
26:32 And that's the sort of thing I do, I get people
26:34 if they're going to go shopping, they are not to
26:36 go hungry - for example. Yes.
26:37 They do it at a certain time when they've already eaten,
26:40 otherwise they're going to buy all the wrong foods or
26:42 I do the same things for addictions particularly
26:44 where are your temptation points and how can you redirect
26:47 yourself and not go there and make it a
26:50 safer route for yourself.
26:51 Maybe even have home delivery because just being
26:54 in the supermarket and being confronted
26:56 with all these things can be difficult.
26:58 And especially if you have children with you because
27:01 the advertising is marketing or really relying a lot
27:05 on what they call, "Kids Pester Power,"
27:08 and they market to children; the children pester parents
27:12 and the parents get it and it's not just food of course.
27:14 Kids love sugar, you see, and this is one of the problems
27:17 because people's blood sugar levels are a major problem
27:19 with obesity and eating because when your blood
27:22 sugar is low, you crave carbohydrates.
27:25 And instead of having what you need to stabilize
27:28 the blood sugars which are the whole foods we're
27:30 talking about, you eat things that are going to boost your
27:33 blood sugars and then they plummet - so it puts you
27:36 on that rollercoaster.
27:37 Yes, so it's been a wonderful discussion and we've had
27:42 some really, really good thoughts about diet,
27:46 about the foods that are going to help us,
27:48 that's going to help us to be satisfied.
27:49 We talked about no hunger, we promised that
27:51 at the beginning, this as a strategy because diets
27:55 don't work and so we need to have a lifestyle approach.
27:59 Well that's all for today but you can view our programs on
28:03 demand by visiting our website: 3abnaustralia.org.au
28:08 and click on the watch button.
28:09 And you can also download our fact sheets.
28:12 If you have a health concern you'd like to discuss
28:15 with Dr. John Clark or Jenifer Skues, send an email to:
28:18 firstname.lastname@example.org .au
28:22 And join us next time for more secrets of Healthy Living!