Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez
Series Code: OFL
Program Code: OFL000003A
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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