Optimize 4 Life

Good Dieting Practices

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez


Series Code: OFL

Program Code: OFL000003A

00:01 How can a nation be both overfed
00:03 but yet still undernourished?
00:05 It's because we really don't know how to eat.
00:07 But we're gonna talk about how to optimize your diet
00:10 next on Optimize 4 Life.
00:35 Hello, I'm Dick Nunez, exercise physiologist.
00:38 And I'm Jay Sutliffe,
00:40 professor and registered dietician.
00:42 Dick, you said something about overfed and undernourished.
00:45 Let's talk about that today.
00:46 Let's talk about personalizing our diets.
00:48 Okay, a lot of confusion today.
00:50 And where do we spend most of our time?
00:51 Arguing about even in research journals,
00:54 carbohydrates, proteins and fats.
00:56 What are those called again?
00:58 Those are called macronutrients.
00:59 Okay, so we spend our time macronutrient fighting
01:03 and fighting back if you remember the, anyway so.
01:06 I was gonna talk about back in the food fights,
01:09 and things like that, we're still having food fights,
01:11 we're still having food fights today.
01:12 I never did that, I didn't play hockey.
01:13 Okay, okay.
01:15 So what we have here is a lot of confusion
01:17 about what to eat,
01:18 what not to eat and so forth.
01:20 And so what I like to do is share with the people at home,
01:23 about the four pillars of nutrition
01:25 that you and I practice, that our families practice.
01:28 And the first pillar we want to look at is not talk about
01:31 macronutrient so much,
01:32 but let's talk about micronutrients,
01:34 because we have macro confusion
01:36 that has a micro solution.
01:38 And what I mean by that
01:40 as we talk about macronutrients
01:41 being where we get our calories, carbohydrates,
01:43 proteins and fats.
01:45 And even in school
01:46 we used to draw these charts about
01:47 percentages of how much carb, how much protein,
01:49 how much fat and things like that.
01:51 But that won't really tell you the quality of the diet,
01:54 because what do Skittles have in them, Dick.
01:56 I forget what do Skittles have?
01:58 What are those?
02:00 I'm not much on this
02:01 but I think they have a lot of sugar in them.
02:03 Okay, so there's sugar so they're carbohydrate
02:04 so they're what, bad, right?
02:06 But then you have something right
02:07 from nature like some greens
02:09 or some fruits or some whole grains,
02:12 those are carbohydrates,
02:13 and we throw them in the same category and we say,
02:14 I want a low carb diet, okay.
02:16 When we know that carbohydrates give us energy,
02:19 we've talked about in our previous session
02:20 about how they give you energy
02:22 and that we need them for the brain.
02:23 Right.
02:25 And then so we talked about that and we say,
02:26 oh, but I'm on a high protein diet.
02:28 Okay, so where is protein found?
02:30 Where would you go if I gave you 20 bucks,
02:32 you went to the store to get some proteins?
02:33 I will buy some broccoli.
02:35 Okay, some broccoli?
02:36 Right. Wow.
02:38 Thirty seven percent protein.
02:39 It's higher in protein than steak, than eggs, or milk.
02:45 Interesting, okay,
02:47 so then we have the carbohydrates,
02:49 we have the protein and now what about fat?
02:50 Remember when we're in probably
02:52 the mid '80s, the mid '90s
02:54 we're on a low fat diet as a nation
02:56 and we got real lean as a nation, didn't we?
02:58 We did.
02:59 We got real skinny, lean, fit,
03:01 hard, right, wrong, okay.
03:03 So the low fat diet, okay.
03:05 Then we take the good fats,
03:06 and then we take the bad fats
03:08 and we throw them on there, we just say fat free.
03:10 And that's where they marketed food.
03:11 So we spend a lot of time with that
03:13 but really that's not where really the fight needs to be,
03:16 it needs to be more over in a micronutrient category
03:19 and when we look at
03:21 with micronutrients is vitamins,
03:23 minerals, phytochemicals, antioxidants
03:26 all those things that they continue to do studies on
03:28 and they find out that
03:29 blueberries have 64 antioxidants in them.
03:32 Can you name them? No, I can't.
03:33 Okay, then the study is gonna say 65,
03:35 what I say is eat more blueberries.
03:36 That's right. Okay.
03:38 So really what we need to do is the number one pillar
03:40 for nutrition in choosing our food is nutrient density.
03:44 Now if I told you to go get a calorie dense food,
03:47 what would you come back with?
03:49 Kale.
03:50 Kale, okay, that's a nutrient dense,
03:52 what about if I want calorie dense?
03:53 Calorie dense.
03:55 Yeah, I kind of threw a curve ball there.
03:56 Ball, yeah you did.
03:57 You pretend to do that every now and then,
03:59 calorie dense I don't know,
04:00 I mean something that I would eat, or...
04:01 No, what would you come back with if I...?
04:04 Pie A  la Mode.
04:06 Okay, so that has a lot of calories
04:07 and a lower amount of nutrients per bite,
04:10 so what we want to look at here is nutrient density,
04:13 how many nutrients am I getting per bite of food?
04:16 Well, now where would you go, kale?
04:18 Kale.
04:19 Where else?
04:20 Oh, let's see, spinach, broccoli.
04:23 Okay.
04:25 Lot of greens. Lot of leafy greens, right.
04:26 Okay, so then we wanted to do
04:28 pillar number one is nutrient density and adequacy.
04:31 We want to eat a variety of foods,
04:33 eat the rainbow of colors, you've heard of that, right?
04:34 Right.
04:36 Okay, so most people have heard of that,
04:37 so you want to eat lot of nutrients
04:39 per calorie, per bite.
04:41 Okay, and then we want to look at eating the rainbow,
04:44 and so most people, do you know that, Dick,
04:46 that about 12 foods, 13, 14 foods
04:49 people get them in and they just rotate them.
04:51 We have very limited diet
04:53 and yet we have thousands of cookbooks in the market.
04:56 In fact most people have several cookbooks,
04:58 in fact we even have our own cookbook, okay.
05:00 So the interesting thing is,
05:02 is to have more nutrient density
05:03 and adequacy, that's pillar number one.
05:06 Okay, so that's how you choose your food.
05:08 You look at what you have available,
05:10 what is the most nutrient dense foods
05:11 that you can eat those first in the meal.
05:14 Then you won't want to eat the other stuff?
05:16 That's where you eat more of it,
05:17 and then it sets you crowd out some of the other stuff.
05:19 Yeah, it's not like I'm saying,
05:21 you have to abandon all these foods you like,
05:23 okay, eat more of these foods that are nutrient dense, okay.
05:27 Is that pretty easy?
05:28 Oh, it sounds good to me.
05:30 Okay, so then pillar number two
05:31 talks about the appropriate calorie level.
05:34 So how would you determine calorie level
05:35 for your clients or first may be
05:37 if somebody called you and asked you
05:39 how many calories should I eat?
05:40 Well, that's always the main question
05:42 because it all,
05:43 it comes down to two factors, your basal metabolic rate,
05:46 the rate you burn calories at a complete state of rest.
05:48 And also your activity level,
05:50 but it really depends on what food you're eating
05:52 because again as you talk about nutrient density,
05:55 it's gonna be very hard to eat
05:57 a thousand calories of broccoli.
05:59 It's not hard to eat a thousands calories
06:01 in a piece of Pie A  la Mode.
06:03 So if you eat a thousand calories of broccoli,
06:07 you're gonna be nice stuffed but you're not gonna,
06:10 you cannot go and store that, it's fat.
06:11 Your body is gonna eliminate the excess
06:13 where the Apple Pie A  la Mode
06:15 that's gonna go right to the fat stores,
06:17 body is very efficient in storing that.
06:18 Okay, so a person is gonna have to adjust their,
06:21 not even really think about calories much are they?
06:22 Right.
06:24 If they eat a lot of nutrient dense foods...
06:25 Not gonna be a problem.
06:26 And if you're losing weight too quickly
06:28 like some people will go,
06:29 all in on a nutrient dense diet,
06:32 and then you'll see them
06:33 and they're losing weight too fast.
06:35 They need to up the calories a little bit, right?
06:36 And then I've also seen situations
06:38 where people are going to the starvation diets
06:41 trying to keep around 1000-1200 calories a day.
06:43 And they actually don't start losing weight
06:44 until actually pick those calories up,
06:46 but it has to be the proper type of calories.
06:48 Okay, so pillar number one, nutrient density and adequacy.
06:53 Number two, we're gonna talk about number pillar,
06:55 number two is appropriate caloric intake
06:57 for your activity level,
06:59 your body make up what your goals are,
07:02 some people are too thin.
07:03 Right. Right.
07:04 And so they need to get on strength training program
07:06 and not just eat more food, right?
07:07 If you need to put on some weight,
07:09 put on some good weight,
07:10 not just be gorging with high fat foods,
07:12 even nuts and seeds over consuming them, right?
07:15 Exactly.
07:16 Okay, so then pillar number three is,
07:18 what would you think of...
07:20 What would be inflammatory friendly foods?
07:23 Sugar.
07:24 Sugar, okay, okay,
07:25 so sugar in a sense causes information to go up.
07:28 What can we do to bring that down?
07:29 Are there certain foods that you think of?
07:32 Oh, absolutely, you know, we both know of a doctor,
07:34 Dr. Ray Foster
07:36 who I work with for long time and he always said,
07:39 if you want to put another
07:40 50, 000 miles on a joint exercise,
07:43 if you want to put another 100,000 miles on that joint,
07:46 change your lifestyle.
07:47 Wow.
07:49 'Cause when you eat healthy,
07:50 you get into the nutrient dense foods,
07:52 those are anti-inflammatory type foods,
07:54 because they're high in alkalinity,
07:57 they're going to lower that pH level
07:59 so they're not so acidic,
08:00 and we're going to find a lot less inflammation in the body.
08:03 Okay, so then the next thing
08:04 we want to talk about here is
08:05 the first one again pillar number one,
08:07 nutrient density and adequacy.
08:09 Pillar number two was having the amount of calories
08:12 for your lifestyle and your goals.
08:14 Number three was inflammatory friendly, okay.
08:17 And now there is two hormones in the body
08:19 that we see taking place,
08:21 and the first one I want to talk about is insulin, okay.
08:24 What insulin mechanism is we naturally produce
08:27 that if we don't have a Type 1 diabetes, right?
08:30 So we talk about inflammatory friendly,
08:32 if we eat a lot of processed foods like the sugars,
08:35 the process carbohydrates
08:36 and things like that we take them in,
08:38 we spike the insulin levels in our body.
08:40 And that can actually cause
08:42 a systemic inflammatory response in the body
08:44 at the vessel level, okay.
08:47 So we want to eat foods that are inflammatory friendly
08:50 which really goes back to pillar number one,
08:52 nutrient density is little processing as possible.
08:55 Human beings have touched at this little as possible,
08:58 okay, right from nature.
08:59 So that would be number one.
09:01 The second one that causes inflammation is animal protein.
09:05 Another study just came out
09:07 in the Journal of American Medical Associations
09:09 internal medicine archives I believe it was.
09:13 And what we found out there too is that we find
09:15 that when you take in a lot of animal protein,
09:17 it's spike what we call IGF 1.
09:19 Right.
09:20 Insulin-like growth factor 1, okay.
09:23 So every time we can substitute the plant protein,
09:26 whether it's beans, legumes, lentils, seeds, nuts,
09:29 even the broccoli.
09:31 Every time we can have a serving of those
09:32 and push aside the animal protein,
09:34 we're going to find out that
09:35 we're going to have a more anti-inflammatory diet.
09:39 Right, and I find this happening all the time
09:40 in our Fit-In-15 personal training business.
09:44 Although people will sometime be resistant
09:46 to changing that way,
09:48 they, once they start doing it
09:50 and start cutting back on the meat products
09:52 or the animal products,
09:53 they start to notice
09:55 that they're having less inflammatory pain.
09:56 And those who are really stubborn say,
09:58 "Well, I just don't want to give up meat."
10:00 Well, how much you want to keep hurting?
10:02 I mean, the choice is yours.
10:04 You either change and stop hurting
10:05 or you keep eating the way you want to eat
10:07 and enjoy the pain,
10:08 because that's what is going to happen.
10:10 It is amazing how much we've adapted to
10:13 and got used to living with pain.
10:15 And so we have ibuprofens and all of the other Advils
10:18 and things like that,
10:19 we just have them in our purses,
10:21 we have them in our cars, we have them everywhere,
10:23 we haven't stashed away.
10:25 And they're not gonna heal you. No.
10:26 They're just masking pain.
10:27 You know, if you have a football player
10:29 who tears up his knee and goes into half time,
10:31 get shot up with pain killers, goes back on the field.
10:34 Is that a smart thing to do?
10:35 Well, of course not,
10:36 but their knee doesn't hurt anymore.
10:38 That's right.
10:39 So people are taking these anti-inflammatories
10:41 they go oh, now I feel good again,
10:42 I can go and do stuff.
10:43 Well, no, the pain was still in your body sore out.
10:45 Okay.
10:46 So again we're back to nutrient density
10:48 and when you bring in those micro nutrients too
10:50 those antioxidants, those phytochemicals,
10:54 they actually help put out the fire inside our body,
10:57 okay, so we have inflammatory friendly now,
11:00 that was pillar number three.
11:01 The last pillar number four is, Dick,
11:04 may be you have heard this from some of your clients,
11:05 I'm sure you have.
11:07 I eat seven times a day, I eat eight times,
11:09 have you ever done that?
11:11 Have you ever call that fun?
11:12 I have done it and I regretted it.
11:13 Okay.
11:15 And so what we're going to talk about in pillar number four is
11:16 eating regularly on a basis day and in day out, okay.
11:21 Our body likes to be on a cycle where we work and rest.
11:25 Every organ system in the body basically works that way,
11:27 right?
11:28 The heart, beats, rest, beats, rest,
11:30 uh, the lungs inhale, exhale, okay.
11:34 But we think about our digestive tract,
11:35 we want that running all the time,
11:37 because we're going to try to boost
11:38 our metabolism by eating.
11:40 What do you think of that concept?
11:42 Well, again if it's a right food,
11:44 you can do that,
11:45 but if you're taking the wrong stuff
11:47 you're just going to continue get battered...
11:48 Okay. Like in a work.
11:50 So what we really want to recommend people do though
11:52 is when you're eating a lot of micronutrient dense food,
11:54 you're going to get a lot of fiber.
11:55 Absolutely.
11:57 Okay, so you're going to get filled up,
11:58 the stretch receptors in the stomach
12:00 are going to expand,
12:01 and then when they start digesting,
12:03 they're going to retract, okay.
12:04 So we want to eat
12:06 and we want to limit the amount of fluids,
12:08 so that we actually chew the food,
12:10 rather than washing it down.
12:11 I remember in college I lived right off the campus,
12:13 just a couple blocks off campus,
12:16 and I had it down just path, where I would run home,
12:19 get going and eat,
12:21 throw down three, four glasses of milk
12:23 and wash that food down,
12:24 and go back to school,
12:25 and basically have been this indigestion going on,
12:27 so we have lot of people that are experiencing GERD.
12:29 Right.
12:31 Gastroesophageal reflux disease,
12:33 okay it's a $50 word.
12:35 But they have GERD and what they're doing is,
12:37 they're crowding their meals together, you know,
12:40 having all these acid reflux going on
12:42 and all these extra acid regurgitating up
12:44 into the esophageal lining, okay.
12:46 So what we're trying to get
12:47 people do with pillar number four is eat
12:49 on a regular basis
12:50 and not eat between meals, wow.
12:52 And go to bed on an empty stomach.
12:54 Poor concept.
12:56 Well, that's like punishing somebody
12:57 that you have to go to bed on an empty stomach.
12:59 Well, that's how your body heals itself,
13:00 is when you go to bed with an empty stomach.
13:02 Okay, okay so pillars again.
13:04 Number one, okay,
13:06 nutrient density and adequacy.
13:07 Number two is the appropriate calorie level
13:09 for you, okay.
13:11 Number three, okay, we've talked about that,
13:13 we've talked about anti-inflammatory
13:15 or inflammatory friendly.
13:17 And the fourth one here is talking about
13:19 eating on a regular basis,
13:20 and not eating between meals and then sipping water
13:23 and drinking water in between meals, okay.
13:26 So those are the four concepts that
13:28 we want to get people started on,
13:29 so to get started on eating
13:31 the most nutrient dense foods in the planet greens,
13:34 we're going to have Chloe now show us a way, okay.
13:35 All right.
13:36 Okay, we're going to have Chloe now
13:38 show us how you can put together some nice salads,
13:40 actually put them into wraps
13:42 and how you can incorporate more greens
13:44 more nutrient dense foods,
13:45 pillar number one into your daily diet.
13:49 For this session we want to focus on
13:51 getting greens into our daily diet,
13:54 so I'm going to show you some tips
13:56 on what we do in our house.
13:58 So we have a variety of lettuces
14:01 that we can get that are pre-washed.
14:04 We have just the spring mix.
14:06 We also have a kale medley that has some spinach
14:10 and other things in there like beet greens.
14:13 So if you're transitioning off
14:16 of are not eating greens into your diet,
14:18 you might want to try
14:19 some of the mellower tasting lettuces first,
14:23 so but today we're just going to do a variety,
14:27 so we're going to start with a little of our romaine,
14:31 and start with that.
14:33 We're going to put in some spring greens.
14:45 And we're also going to add some of our kale,
14:48 beet green
14:51 and spinach in here,
14:54 so we have a nice base right here to start with.
14:58 And I just kind of mix that up a little bit.
15:02 So it's all mixed in well,
15:04 and then I like to add the rainbow to our salad.
15:09 So we'll start with some carrots,
15:11 sort of shredded carrots, sprinkle them over the top.
15:18 Then what I'd like to use purple cabbage
15:20 'cause once again it's just very colorful.
15:24 So I'll add the purple cabbage...
15:30 Few cucumbers
15:33 and these are all items
15:34 that will last in the refrigerator
15:36 for several days without wilting your lettuce.
15:39 There are other items that I like to add to this
15:42 to add to the rainbow, and that's chopped tomatoes,
15:45 but once again I leave them separate
15:47 just because it keeps the lettuces fresher
15:50 if we don't put them on right away.
15:52 Another thing to add to this salad is beans,
15:56 and you can use any type of beans you want.
15:58 You can add nuts and seeds to it
16:00 and these also help you stay full longer
16:04 because they fiber in them.
16:06 And that can be your whole meal.
16:08 A salad like this can be your whole meal.
16:10 All right, I want to show you a few things
16:12 that you can do with the salad
16:13 that make it a variety and different.
16:16 If you want to go to work with it,
16:18 you can fill your container full of salad.
16:22 Take it, put all your tomatoes and dressings on it,
16:26 and take it to work with you,
16:28 or you can just put it on a plate.
16:35 And of course we're trying to get this as our main course,
16:38 so we're making a very large salad,
16:41 then you sprinkle large tomatoes on it.
16:48 And top it off with our garlic sort of dressing
16:53 that has the avocado in it,
16:56 delicious.
16:59 All right, I would like to show you another thing
17:02 that we can do with salad
17:03 that we really like to do when we're on the go,
17:05 going on a picnic or anything,
17:07 we take our hummus,
17:10 and we spread it on for our spread.
17:22 Some roasted almonds are really good for texture,
17:25 just sprinkle them on.
17:30 And then we take our salad,
17:35 put some nice heaping spoonfuls on here.
17:46 We'll go ahead and add some of our tomatoes.
17:58 A little dressing.
18:03 Lots of flavors and varieties in here.
18:07 Now we're going to wrap it together really tightly,
18:10 just push everything down.
18:17 Bring up your edges,
18:20 wrap it in snugly.
18:25 Now you can take it on the go like this
18:28 all wrapped up,
18:30 and then when you get there you can go like this,
18:32 bring it down, pull the wrap down
18:34 and eat it like that
18:36 or you can take it over here to a cutting board,
18:42 take a nice little cut.
18:46 And there you have a beautiful veggie wrap
18:49 that you can eat by peeling this down,
18:51 and from there.
18:53 And remember, you can add so many other things to this,
18:57 the beans, the seeds, the nuts, enjoy.
19:02 Thank you, Chloe, that was awesome.
19:04 I know Lisa and I love greens, we make our gorilla salad,
19:08 all the time and put in huge bowls and boy,
19:11 it makes us feel super charge.
19:13 Speaking of being super charged,
19:14 we're gonna talk little more about exercise
19:17 and show another great exercise
19:18 you can do at home or any place.
19:20 We're talking about the squats being a great overall exercise.
19:23 In fact I look at squats
19:25 as being the most important exercise.
19:27 And this next one is basically like an upper body squat,
19:30 so if somebody said just tell me two exercises,
19:33 I should do squats for the lower body,
19:36 and this one for the upper body,
19:37 and it's simply a one arm row.
19:39 And this one could be done very easily with a lightweight,
19:42 and so Lisa is going to give us
19:43 little demonstration right now.
19:47 Okay, as you can see she is bent over,
19:49 she's got her elbow on her knee,
19:52 she's pulling it up.
19:53 And I've mentioned before about the scapular region
19:56 and you see how she's coming back,
19:58 and contracting back each repetition
20:00 and then reaching down,
20:02 so it stretches at shoulder girdle.
20:03 It's working the muscles of the rotator cuff.
20:06 It's working the latissimus dorsi,
20:08 the big muscles through here, it's working the rhomboids,
20:11 it's giving a good stretch, range of motion.
20:13 It's also bringing into action the biceps,
20:16 so it's bringing a lot of muscle groups into play.
20:19 And if this exercise is done
20:22 10, 20 repetitions on each side,
20:24 it's gonna give you a great training effect,
20:27 and it's gonna make this upper back area a lot stronger,
20:29 okay that's good.
20:31 And especially for women, this is very important
20:33 because that's women's Achilles heel,
20:36 basically as they get older,
20:38 that upper thoracic vertebrae, and,
20:39 Lisa, come over closer to me.
20:40 In fact let's do some real quick,
20:42 let me have the weight.
20:43 Show me a proper posture stance with the hand, like that.
20:47 Okay, when women stand like this,
20:49 they start encouraging this upper rounding
20:52 of upper thoracic vertebrae
20:54 and start lose that balance or some,
20:56 so if you won't put your hands on your hips,
20:58 want to have your hands backward
20:59 that brings the shoulders back,
21:00 keeps in proper position
21:02 and helps you to have a lot less problems, okay.
21:05 And you're very good at catching that if the person is.
21:07 I have eyes on the back of my head and in our gym
21:11 they all know when I say posture
21:14 and it's really funny when we have several women
21:15 and they were all like.
21:17 Everybody in the room is checking to see
21:18 if they got their hands wrong.
21:20 Right.
21:21 Okay, thank you Lisa, I really appreciate it.
21:24 And so now Dr, Sutliffe,
21:26 back to one of your favorite topics
21:28 and that's how to eat properly
21:29 in the four pillars of nutrition.
21:31 What else you have for us here?
21:32 Okay, what want to do is make sure
21:34 that we got the understanding
21:36 that nutrient density is really the basis of what we eat,
21:40 so we want to eat lower on the food chain as they say,
21:43 so lot of nutrient dense foods
21:45 and lets run through a typical day
21:47 that the things that we've been following
21:49 for the last 20, 25 years, okay.
21:52 So breaking the fast, we've had a video on that,
21:56 we want to get good breakfast in the morning.
21:58 Well, talk to me about breakfast.
21:59 What about you?
22:01 My breakfast? Yeah.
22:02 Okay, well, I like to have very high quality grains,
22:06 so I use an oat brand
22:08 and I make enough for six people,
22:12 and that's mine.
22:13 That's your caloric level that you eat.
22:15 Yeah, right.
22:17 So I run up for six people
22:18 and then I put in some super greens.
22:22 Okay.
22:23 And we get some from like Neurobiologic it's,
22:25 I love it,
22:26 it has good flavors
22:27 and it's a totally natural product.
22:29 And then I put in a protein,
22:31 a Pbase protein, totally vegetarian
22:34 and I scoop that in there
22:36 and then I put some blueberries in there
22:37 'cause they are higher in antioxidants you know.
22:39 Right.
22:40 And then also depending on in season,
22:43 lately we've been having peaches
22:44 'cause we've been getting them fresh off the tree.
22:47 I use pears a lot of I times and I just take one,
22:49 I'll take a peach or a pear, load that up,
22:51 and that's my breakfast.
22:53 And of course again it's a lot of calories,
22:55 takes a long time to eat it,
22:57 and I typically twice a day
22:59 and my breakfast is usually
23:00 somewhere around 4 o'clock in the morning.
23:02 And then I go into about 10 o'clock,
23:05 9:30, 10 o'clock
23:06 and that's when I breakout the gorilla salad,
23:08 and our gorilla salad has kale,
23:11 and watercress, and spinach
23:12 and you know, dandelion greens,
23:14 and red cabbage and broccoli
23:18 or cauliflower,
23:19 red peppers, green peppers,
23:21 so you talk about the colors of rainbow,
23:23 we've got to going on,
23:24 and then you might put in some various lettuces
23:27 and greens and so forth.
23:28 And then I always add some type of legumes to mine
23:31 which is like garbanzo beans is my favorite,
23:33 they mix really nice with that.
23:35 Now I'm starting to salivate
23:37 because I've given your waffles.
23:39 And then I put on some usually some avocado spread,
23:43 Lisa makes a great guacamole type spread,
23:45 and that's what I have for my salad.
23:47 Again when...
23:48 it's in a large very large bowl and it's enough to
23:51 that's why I call my gorilla salad
23:53 because it is so much fruit there.
23:54 And then after afterwards
23:56 I have a little mixture of a organic granola dry,
24:02 I like it dry,
24:03 and then I'll put in like some raisins with it,
24:06 and some nuts,
24:08 and have that and it really satisfies me,
24:10 keeps me through the day.
24:11 Okay, so what you just saw there is you may not eat like,
24:14 Dick, you may not be his fitness level,
24:17 but what we're looking at here, Dick,
24:19 is you just brought out the four pillars in there.
24:21 First nutrient density,
24:22 you eat a lot of nutrient dense foods,
24:24 the greens, okay.
24:25 I actually have a friend from grade school
24:27 who I was telling about this type of program,
24:30 and he has diabetes,
24:32 Type 2 diabetes, very overweight.
24:33 He started just change one thing,
24:36 he started eating a green salad
24:37 a large entree size green salad,
24:40 at least once a day,
24:41 and his blood sugar has drop 40 points on average,
24:44 just by that one change.
24:45 So people don't have to be
24:47 where we're at or where you're at right now,
24:49 what they can do is start adding
24:50 the nutrient dense foods,
24:52 the green leafy vegetables at least once a day.
24:54 And do what Chloe showed you,
24:56 if you want to throw it into a wrap,
24:57 if you want to put it into some other form
24:59 rather than just a green salad.
25:00 I love wraps.
25:02 That's fine just, and they're portable, okay.
25:04 So you just showed us nutrient density and adequacy,
25:08 secondly you adjusted the caloric level
25:09 for your fitness level.
25:11 People who need to adjust the caloric intake,
25:13 the quantity of food they eat
25:15 for their fitness level and what their goals are.
25:17 The third thing that we talked about is those foods were all
25:20 anti-inflammatory foods that you just mentioned.
25:23 In my age they better be.
25:24 Yeah, that's right, that's right.
25:26 And you know what?
25:27 We just did a nine week study in Flagstaff,
25:29 and we had a lady
25:31 who was stretching for 30 minutes
25:32 before she got out of bed everyday
25:33 just to get out of bed, okay.
25:35 By the end of the nine week study,
25:37 she was just popping out of bed and going about her business.
25:40 And now she gets to start incorporating changes
25:41 in her dietary habits,
25:43 drinking more water, changing her mindset.
25:45 How do you think she feels?
25:46 She kind of renewed at least on life.
25:48 Yeah.
25:50 Okay, so then she was looking at anti-inflammatory foods
25:53 and the last one is she ate on a regular basis,
25:55 she was another person who was eating all day long.
25:58 And people think that they need to eat
25:59 all day long to keep their metabolism up,
26:01 that's in essence so you take in 500 calories
26:03 and you burn an extra 100 calories
26:05 breaking down that food.
26:06 You have a net gain of 400 calories
26:08 because you're eating the lose weight.
26:09 And that doesn't even make sense,
26:11 that's not a good investment, okay
26:12 so those are the pillars that we're looking at.
26:15 Any other things, Dick, that you see,
26:16 I could talk all day about nutrition.
26:18 What are some of the things with your client?
26:20 You seem slightly passionate about the content.
26:21 Just a little bit.
26:23 Well, I think the main thing we look at is
26:26 that it's been said a long time ago,
26:28 let food be your medicine.
26:30 That's right.
26:31 And who said that?
26:33 Hippocrates way back when
26:35 and even Thomas Edison talked about future is coming
26:38 when what we eat will be a key to that,
26:41 and here is a wonderful thing about our body.
26:44 It's really is wonderful creation that God made us.
26:47 And it's designed to heal itself,
26:50 it's not like your car if it breaks down,
26:51 you need mechanic.
26:53 But if something starts to breakdown our body,
26:55 it actually has ability to heal itself
26:57 but we have to create a proper environment.
26:59 Our body is the miracle,
27:01 we're simply trying to put in the situation
27:03 to allow that happen,
27:05 and following the four pillars of health will do that.
27:08 That's right.
27:09 And that's what we're looking for.
27:10 That's right, so here we are.
27:12 We're into week three,
27:14 and we're asking people to make dietary changes.
27:17 Okay, so we're saying this is slowly
27:18 we've talked about making the changes.
27:20 Secondly we talked about personalized fitness program,
27:23 so we're doing that now,
27:24 so now add this to your program
27:26 even if it's slow incremental changes
27:28 just by adding a green salad once a day entree size.
27:31 And then the next thing
27:33 we're going to start looking at breakfast
27:34 and things like that changing
27:35 and so that in the next few weeks
27:37 you've transformed your entire diet.
27:40 And you find out more by going to our website at
27:42 optimize4life.org.
27:44 It's a pleasure always to work with you, Jay.
27:47 We always had a great time lecturing the people
27:49 and we thank you out there for joining us.
27:51 We look forward to seeing you.
27:52 GOD bless you,
27:54 and we'll be back again on Optimize 4 Life.


Revised 2016-11-14