Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez
Series Code: OFL
Program Code: OFL000009A
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00:01 People are so often worried about
00:02 what's going in their mouth, 00:04 they really don't give much attention to 00:05 what's happening once it gets there. 00:07 But there are a lot of things we need to keep in mind 00:09 when it comes to digestion. 00:11 Optimizing your lifestyle will certainly help your digestion. 00:14 Stay tuned next and find out how 00:16 on Optimize 4 Life. 00:41 Hello, I'm Dick Nunez, exercise physiologist. 00:44 And I'm Jay Sutliffe, 00:45 professor and registered dietician. 00:48 Today, we're gonna take a look at the digestive tract. 00:50 But, Dick, we got to pause for a minute here. 00:52 This is week nine. It is. 00:53 So if people started with us at the beginning, okay, 00:56 and they're coming with us now, 00:58 we're over two months into this thing. 01:00 Right, we are. 01:01 Okay, so we should really be seeing some changes, 01:03 some things going on, again, a reminder, 01:05 they need to continue to consult 01:06 with their primary care provider, 01:08 if they need to alter their medications 01:10 and things like that. 01:11 We're not physicians, we're health educators, 01:13 we're cheerleaders, in a sense. 01:14 That's right. Okay, male cheerleaders. 01:16 And what else? 01:17 Well, if they were doing all the exercises 01:19 we've been putting together over these nine weeks, 01:21 they would have a pretty good routine going on right now too. 01:24 They probably have a few rings they've left behind. 01:26 That's right. 01:28 So again, we've been doing this for years but we really, 01:31 it's not a contest, stick with it, 01:33 we're just accentuating the positive. 01:35 So today, we're gonna take a look at the digestive tract 01:39 and how food goes in, 'cause really, 01:40 think about digestion, 01:42 Dick, really, the purpose of digestion is to, in a sense, 01:44 liberate micronutrients, 01:47 macronutrients out of there 01:49 so we get the energy from the food 01:50 from the macronutrients, okay, 01:52 and then we got to build up the cells, 01:53 we got to build up the immune system, 01:55 and those are coming from the micronutrients. 01:58 And so what we wanna do is make sure that 01:59 everybody understands 02:01 the digestion anatomy and physiology. 02:03 So if we can pull up 02:05 the graphic on the digestive system... 02:06 Let's take them through it. 02:07 Let's just kind of tag team this one 02:09 and we'll take a look at this, Dick. 02:10 Before we even eat any food, what do we have? 02:13 We have what's called the vagus nerve system. 02:16 Oh, yeah. 02:18 I like to call it the Las Vegas nerve system 02:20 because it excites and it gets all kinds of things going on, 02:23 but bakeries will actually exhaust their aroma 02:27 from inside the bakery, 02:29 and put it with a fan 02:31 out into the streets to attract people to come in. 02:33 So in a sense, you smell food, you see food, okay, 02:36 and you start salivating. 02:38 So even before we eat, 02:39 we start producing digestive enzymes. 02:41 So talk about the mouth, 02:43 what's going on in the mouth then? 02:44 Sounds like we're no better than Pavlov's dog, but, okay, 02:47 the mouth is very important 02:48 because that's where digestion starts. 02:50 There's one thing you have in you mouth 02:52 that you don't have any place else, 02:53 and that's your teeth, Jay. 02:55 Unless you've swallowed your dentures, 02:56 you got to make sure you chew your food properly. 02:59 Mastication is the word that's used. 03:01 In fact, John Harvey Kellogg used to always encourage chew, 03:04 chew, chew that is the thing to do. 03:06 So it's always been known to be something very valuable 03:10 and also you have your tongue in your mouth, 03:12 which also helps you for the taste sensors 03:14 and so forth. 03:15 So we need to chew our food. 03:17 We're not like our dog 03:18 who can take two chews and swallow 03:19 and get away with it. 03:21 We've got to chew. 03:22 And that's how we get satisfaction. 03:23 I know, as we eat grains, 03:25 Jay, the longer we have in mouth and chew it, 03:26 actually the sweeter it becomes. 03:28 That's right. 03:29 And some people don't know that phenomenon 03:31 because they never feel the grains 03:32 in their mouth long enough. 03:33 And then it goes down 03:35 one of your favorite parts of the digestive system 03:37 because I know you like saying the word, so... 03:39 It's actually the esophagus but our professor who learned, 03:42 hooked on phonics, 03:44 he had English as the second language, 03:45 he called it the Eesophagus. 03:46 Okay, so basically remember, 03:48 we have the taste buds in the mouth, 03:50 there's no taste buds in your stomach. 03:51 No, there isn't. If the people... 03:52 I don't know if the people know that or not 03:54 but the taste buds are only in the mouth. 03:55 Right. 03:56 So, okay, then you go down the esophagus 03:58 and you're coming down here, and remember, 04:00 we have some saliva, 04:01 some digestive enzymes starting to coat the food in the mouth, 04:05 then we go down into the stomach, 04:06 what kind of environment do we have in the stomach? 04:08 Well, it's acidic, Jay, 04:10 because the hydrochloric acid is released there 04:13 to start to liquefy the food better. 04:15 And people oftentimes don't understand the fact 04:18 that the stomach is merely a storage bin. 04:20 Getting the food ready to go on 04:22 to the next journey of digestion. 04:23 And the interesting thing too is 04:25 the stomach is lined with muscles. 04:27 So, Dick, it's like when I eat, I'm lifting weights, isn't it? 04:29 Right. That like I'm getting a... 04:30 Get a pump. Got to get a pump in. 04:32 So what we have here is 04:34 the stomach is actually squeezing 04:35 and emulsifying inside there 04:37 and pushing the food through there 04:38 and we have some things going on in the liver. 04:41 The digestive enzymes and the bile's being produced 04:44 with the cholesterol in the liver. 04:47 And that's stored in the gall bladder. 04:48 So it's being released into the small intestines 04:51 as the food's coming out of the stomach. 04:53 But how about... 04:54 Dick, this about this. 04:56 I used to drink three, four glasses of liquid, 04:58 and typically milk, with my meals. 05:00 What was that doing to the acid environment in the stomach? 05:03 Well, it certainly wasn't helping it to do its job. 05:05 And of course, we know that 05:07 as stomach contents are too acidic, 05:10 it's not gonna release into the small intestines 05:13 until the body can get it broken down enough 05:15 and then it's gonna start being released 05:16 and taking in water, 05:18 and especially milk is gonna really slow that process. 05:21 We talked about this possibly earlier, 05:23 what's the perfect way to make alcohol? 05:26 Yeah, take milk and sugar and... 05:28 Yeah, and put it in that nice acid environment. 05:31 And you can actually produce a lot of gas in there, okay. 05:34 And people do. And percolate it in there. 05:35 And interesting thing is 05:37 when the acid's stuck in the stomach there, 05:39 it has to release out of the valve. 05:40 If it goes up, we call it a burp, a belch, 05:43 but if it goes the other way, we call it flatulence. 05:45 That's right. 05:46 Okay, so we have the stomach going on in there 05:48 and interesting thing is that 05:50 acid is not there 05:51 so we can have people have jobs making Tums and Rolaids. 05:54 Right. 05:55 It's actually there for a purpose 05:57 to break down the protein, okay. 05:59 And we come down through the stomach 06:01 into the small intestine 06:02 and that's where the most absorption 06:04 of nutrients takes place. 06:05 Right, in the first 10 inches, I believe. 06:07 Yup. 06:08 And so then we have the break down of the foods, 06:10 and down along the way there, and we come in and then 06:13 whatever's not gonna be absorbed 06:15 basically on initial digestion there, 06:18 it's gonna go into the large intestines, 06:20 into the colon, and then it's gonna come through 06:23 and it's basically a storage capacity as well. 06:25 Right. 06:27 Okay, so now if the average American is eating 06:28 12 to 15 grams of fiber a day 06:31 and they're eating a lot of things, 06:33 let's say like white rice, white flour, 06:36 what's gonna be happening in the colon there, Dick? 06:39 When you take water 06:42 and a little bit of white flour, 06:43 what are you making? 06:45 Well, you're making dough. 06:47 Dough and paper mache. Yeah. 06:49 Okay, so it's plugging up the colon. 06:51 Right. Okay. 06:52 Now we have this interesting little thing 06:54 down here called the appendix, 06:55 which is actually a part of the immune system. 06:57 Right. Okay. 06:58 Some people have donated their organs while living. 07:00 Did you know that? 07:02 Some people have donated their gall bladder to science. 07:03 Wow. 07:05 Okay, and appendix, and things like that, 07:08 and these are all, in a sense, dysfunctions. 07:10 I had my tonsils ripped out when I was a kid, okay. 07:13 So all those things basically, not the gall bladder, 07:16 but the appendix, the tonsils, 07:20 that's part of your immune system. 07:22 Right. 07:23 First line of defense is the tonsils 07:24 or the aggregative T lymphocytes, 07:26 the final one is the appendix. 07:28 When they think it's a worthless appendage, 07:29 there're wrong, God doesn't make mistakes like that. 07:31 And so when those things are flaring up, 07:33 what's going on? 07:35 It's actually more about the immune system. 07:36 Right, it's overacting. That's right. 07:38 It's over stimulated and it's causing problems. 07:40 Okay. 07:42 And that has to do with the way I eat. 07:43 Think about how the body is so intricately pulled together. 07:47 And so we talk about the digestive system, 07:49 we can't to help but talk about the other things going on. 07:51 Right. 07:53 So some things, 07:54 and we'll summarize this at the end 07:56 where we talk about how we can actually cooperate 07:58 with the way the body was intended to operate, 08:01 but that's a little rough run down 08:03 of the digestive tract. 08:04 Did you know that we eat about 1,100 pounds of food a year? 08:08 And this system right here is meant to break it down 08:12 and to liberate nutrients that are locked up in the food. 08:17 Okay, you talked about the teeth. 08:18 Okay. 08:20 What about the person who says 08:21 I think I should eat every bite of food 50 times. 08:24 Well, that's a little rough when it comes to oatmeal 08:26 but it is proper to masticate your food properly, 08:30 so you help liquefy it, 08:31 and then it helps immensely on your digestive tract. 08:34 Also, it helps your satisfaction 08:36 when you're eating so you're not 08:37 wanting to eat constantly 08:38 because we know that there's triggers in the body 08:41 that shut of that hunger response 08:43 and it about 20 minutes. 08:45 So if you eat slowly, chew your food properly, 08:47 you're very satisfied and you don't over eat. 08:49 That's right. 08:50 And then the interesting thing too is that 08:52 the studies have shown, Dick, that the less fiber you eat, 08:54 the less you chew. 08:56 Less satisfaction you have, 08:57 the more likely you are to over eat, okay. 08:59 The other thing is 09:01 when we're eating a lot of high fiber foods, 09:02 foods as grown in nature, 09:05 as least amount of processing as possible, 09:08 we have stretch receptors on our stomach. 09:11 Okay, when we eat... 09:12 Just imagine in your mind 09:14 what 400 calories of fruits and vegetables and grains, 09:17 and things like that, 09:19 how much bulk that would be in your stomach. 09:20 That would be a lot. 09:22 It will cause your stomach to, in a sense, 09:23 have the stretch receptors go out. 09:25 Now if we took like 400 calories of like soda pop 09:29 or something of that nature, 09:31 is that gonna cause much stretching on the stomach? 09:32 No. 09:34 In fact, for one to get the same calories 09:36 of one pound of chocolate, 09:37 you'd have to eat 20 pounds of broccoli. 09:39 Wow. Twenty pounds. 09:41 And it wouldn't be as satisfying. 09:43 Now what the interesting thing is, 09:44 is that we find too that we have this term 09:48 they call toxic hunger, 09:49 where people are eating six, seven, eight meals a day. 09:52 To keep their metabolism up, okay. 09:55 So think about that. 09:56 Now if I were to go out and take a loan 09:59 for $100, 000 to get a tax break, 10:02 so I could save a $100, 000 on my taxes. 10:04 Would that be a good deal? 10:06 Not to me. 10:07 Some people try to say it is but not to me. 10:09 I say, "Okay, if you're gonna get the loan, 10:10 get the tax break. 10:12 But don't go out and get a loan just to get the tax break." 10:15 That's, in a sense, like eating more food 10:17 so I could rev up my metabolism. 10:20 For one thing, revving up your metabolism 10:22 actually ages your system much quicker. 10:25 So think about that. 10:26 So you say, "I wanna age faster by boosting my metabolism." 10:28 Right. 10:30 The studies have shown that actually 10:31 when you eat less frequently, 10:33 you actually slow down, 10:35 in a sense, your aging process. 10:37 Well, they've shown that if you eat between meals 10:39 and they did a Loma Linda University study, 10:41 where they fed people at 8:00, noon, and at 6:00, 10:44 and gave them two bites of chocolate 10:46 at 10:00 and at 3:00. 10:47 And by 8:30 that night, 10:48 half the breakfast on the average 10:50 was still in the stomach undigested. 10:51 And the next morning, 10:53 some of the previous morning's breakfast 10:54 was still in the stomach. 10:55 And people don't realize that 10:57 whenever we're adding new food in there, 10:59 the sphincter to the small intestine 11:01 or the duodenum shuts and allows us to liquefy again. 11:05 And then it finally can open up again 11:07 cause the pH is now proper, 11:08 starts coming up, but now here comes lunch, 11:10 so nothing ever gets totally eliminated out of the stomach, 11:14 and so you have this laboratory experiment 11:16 starting to set up 11:17 and people wonder why they get GERD. 11:19 Okay. 11:20 And how much money do people spend on this anyway? 11:22 Okay, GERD. 11:23 Let's break that down. 11:24 That's a $500 word, 11:26 actually, a $14 billion word right there. 11:28 Fourteen billion. 11:29 Gastroesophageal Reflux Disease 11:32 or what us common folk call heartburn. 11:34 Okay. Check that out. 11:36 Check this out, $10 billion. 11:38 I couldn't believe this, I rechecked this, 11:40 $10 billion in pharmaceutical medications 11:42 to treat GERD a year. 11:44 Right. Ten billion. 11:46 Okay, that's pharmaceutical. 11:47 And then those aren't even affecting us. 11:49 We go over here and get Prilosec OTC 11:53 or some of those over the counter drugs, 4 billion. 11:55 So $14 billion to treat 11:58 this dysfunction of the digestive tract. 12:02 Okay, Dick, you and I both have seen 12:04 literally hundreds of people that follow the program 12:07 that we're describing on this program. 12:09 And what happens, 12:10 how long does it take them to basically... 12:12 The medication won't even work. 12:13 They come in 12:14 and they're not even doing well with the medications 12:16 or the over the counter drugs. 12:18 So you're saying if people would follow our plan, 12:20 Larry the cable guy would have to find 12:22 a new product to market. 12:23 That's exactly right, exactly right. 12:24 In a sense, we can probably do something with the deficit 12:27 of the US with that 14 billion, okay. 12:30 Yes, absolutely. 12:32 Or we can set up some 401ks. 12:33 Dick, remember, how we used to joke about 12:35 with people that now that 12:36 they're no longer taking their purple pill 12:37 at 100 and some dollars a month, we said, 12:39 "We'll just split that with you." 12:41 Yeah. 12:42 So it'd be a great retirement. 12:43 Absolutely. 12:45 Okay, so but then the last part we wanna talk about is 12:46 we don't think about. 12:48 We think of that colon area, 12:49 just an area of storage for waste products, toxins. 12:53 But now there's a lot of research coming out 12:55 talking about this fancy thing called the microbiome, 12:59 it's the micro-organisms 13:00 that live in our system that actually, 13:03 when you actually create 13:05 a positive environment for them, 13:06 okay, for the healthy microbiome, 13:09 we can actually generate nutrients in there, 13:11 it can actually change your thinking, 13:13 and your mind, your mood, 13:15 and it also boosts your immune system. 13:18 So anything to add on that? 13:20 Well, and also, 13:21 you get plant sterols being reabsorbed 13:23 through the large intestine, 13:24 which are essential for the elasticity 13:25 and health of your vascular system 13:30 and also B12 is reproduced down there. 13:32 And so all those things, 13:34 and talking about that healthy environment, 13:36 that's gonna help all those things happen. 13:37 Okay, so we're really going on this one. 13:41 You better get Chloe. 13:42 Better get Chloe in here to do something 13:44 'cause we have to get the food part of it in here. 13:45 Now one way of getting more micronutrients in 13:48 that can actually help create a positive microbiome, 13:52 can actually cooperate with the way 13:53 we're intended to operate is to try to use 13:55 side dishes to compliment, 13:57 the green salads we've been talking about 13:59 so many getting some vegetables in. 14:00 Chloe is gonna show you a neat way 14:02 that she likes to do for us 14:04 about what she does with vegetables, 14:06 roasting the vegetables. 14:07 So let's go to Chloe. 14:08 Chloe, take it away 14:10 and show us what you do with some of those vegetables 14:11 and how they can compliment some of our entrees 14:13 and our main dishes and our green salads. 14:16 In this session, we're gonna roast some vegetables. 14:19 Now this is kind of a once around the kitchen dish. 14:22 You can put any vegetable you have on hand in this. 14:25 You can roast cauliflower, broccoli, 14:28 turnips, parsnips, even beets. 14:31 But today, the vegetables that we are going to roast are 14:35 zucchini, summer squash, 14:37 yellow summer squash, 14:39 some red pepper for color, 14:40 some potatoes, some sweet potatoes, 14:43 or yams, and onion. 14:45 And then when we get them all diced up, 14:48 we're gonna season them with some thyme, 14:51 some rosemary, some parsley for color, 14:54 a little bit of vegetable type salt 14:57 for bringing out the flavor, 14:59 and we're gonna put on just a table spoon or two of oil, 15:03 just to make the flavors pop 15:05 and the vegetables to roast nicely. 15:08 All right, we have our vegetables all chopped up. 15:10 We're gonna start adding our add ons. 15:13 Today, we're just gonna use two tablespoons of oil 15:16 just 'cause we wanna cut down on the amount of oil. 15:19 And I like to pour it down the side of the bowl 15:21 just so as the vegetables mix, 15:26 it can get it off the side of the bowl 15:28 instead of having it poured on to the vegetables themselves. 15:33 And then they all soak in to one vegetable. 15:38 So we'll mix that around, stirring our vegetables, 15:41 get our oil coated on to them. 15:45 You see the variety and the color we have here. 15:48 You'll notice that I cut the squash pieces 15:51 a little larger than the potato 15:53 and the sweet potato yam. 15:57 Those things cook so much faster, 16:00 the squashes cook so much faster that 16:03 we don't want them to overcook while our potatoes 16:06 and our sweet potatoes are cooking. 16:08 So now then we will take 16:10 and we're gonna add our seasonings. 16:12 And you can add a half a teaspoon to a teaspoon, 16:18 depending on how much you want 16:21 the seasonings to be in the vegetables 16:24 or how much you want the vegetables 16:27 to have their more natural flavor. 16:30 So I'm just doing a sprinkle today. 16:37 I'm gonna have more of a natural vegetable 16:39 flavor come out. 16:41 Just add a little parsley, just add a little green to it. 16:48 And then we'll mix these in 16:50 and then we'll add our vegetable salt. 16:56 And basically, we just want to put enough on to help 17:01 enhance the natural flavors of the vegetables. 17:06 Okay, so we're gonna sprinkle on our salt. 17:12 We have quite a few vegetables, 17:13 so I'm using a little more today. 17:19 All right, now that we have the vegetables all 17:24 and the seasonings and the oil all mixed together, 17:27 we're gonna put them on our pans, 17:31 and be ready to put them in the oven. 17:40 Spreading our vegetables around 17:42 so they're evenly spread out on our pans. 17:45 Put in our oven. 17:49 Nice and hot. 17:50 We will bake these at an oven between 375 and 400. 17:55 And you're gonna be baking it between 30 to 40 minutes 17:58 just to make sure everything gets cooked evenly. 18:02 Look how beautiful our vegetables turned out? 18:05 With just that little bit of oil, 18:06 they're still crisped up and browned nicely. 18:15 And we're ready for roasted vegetables. 18:21 Thank you, Chloe. That looked great. 18:23 Great way to have some vegetables. 18:24 Well, next, we're gonna do our fitness component, 18:27 and helping me out as usual be my wife Lisa. 18:30 And I won't be trading this out 18:32 'cause this is one of my favorites. 18:33 Okay, okay, good. 18:35 So I'll do this one. 18:36 But lunges, but they also have a high soreness potential. 18:39 So if you've not done them before, 18:41 I would recommend that you start slow 18:43 and they may not feel like you've done much 18:44 but wait till the next day or couple days 18:47 and see if you get sore and then you can apply more, 18:49 because if you overdo it the first day, 18:51 you won't be walking the next day. 18:53 So lunges, there's couple different ways, 18:56 there's a quad dominant one, 18:57 which the football players generally do. 18:59 But if you've got bad knees, 19:02 I prefer to actually do the one 19:03 that actually gets more of the gluteus maximus, 19:05 but I'll show the football player one first. 19:09 The difference is in the leg that's back. 19:11 So it'll come down at 90 also. 19:14 And so you're doing your lunges like this 19:16 and you can do the traveling ones 19:18 or go up and down like this. 19:19 The key is always so you don't hurt your knee is that 19:22 your knee is staying preferably over your ankle, 19:25 never over your toe, 19:27 and your weight is into your heel. 19:29 Now I prefer the lunge that your stepping out 19:32 with this one is far as you can. 19:34 So stepping forward, 19:35 your back leg is as straight as possible, 19:37 and you're going straight down. 19:39 That way your knee is over your heel 19:42 and you're able to put your weight in your heel 19:45 and go up and down like this. 19:46 And to start out, 19:47 you could just do ten on each side, 19:49 you just go up and down like this 19:50 and do ten, and switch. 19:52 And as you wanna advance, 19:54 you could travel across the floor like this, 19:59 and keep going. 20:01 And we also have one where you can do double lunges. 20:04 So you would go down like this 20:07 and travel. 20:10 And then we also have one that we call Lisa lunges. 20:13 Everybody loves those. 20:15 It's kind of a lunge squat combination. 20:17 Sometimes our clients ask if we ever sleep, 20:19 they think we dream these up in the middle of the night. 20:20 Which sometimes... 20:22 Sometime we do. Sometimes we do. 20:24 In fact, I had a dream last night about doing jumps. 20:27 But anyway, it's just, 20:30 you'll do a lunge on each leg, 20:33 then you go to a wide stance and you do two deep squats. 20:37 And then you continue traveling and doing that. 20:40 Now what if somebody has trouble balancing 20:42 when they're doing lunges, what can they do? 20:45 Most people that have trouble with balance, 20:47 it's because they're trying to do a line. 20:50 So just stay wide, stay in your hip width or more. 20:55 Can they stand next to a wall? 20:57 Yeah, of course. Yeah. 20:58 Yeah, if you're having trouble, 21:00 just get a chair or a wall or something like that 21:02 and just balance yourself on it to begin with. 21:05 And you don't have to go like as deep as I'm going 21:08 first few times either. 21:09 You could just go like this, a small lunge. 21:11 Okay, great. Awesome. 21:13 Thank you, Lisa. That was great. 21:15 Okay, Jay. All right, Dick. 21:16 So what about some other exercises 21:20 to maybe go along with digestion? 21:23 What could we maybe do some walking or something or... 21:25 One of the best things we can do 21:27 right after we have a meal is to go for a light walk. 21:29 And the key is light walk. 21:31 We're not looking to do an aerobic workout at that time. 21:34 But by going for that light walk, 21:36 we stimulate the digestive process 21:38 and also the muscles are always looking 21:40 for fatty acids to burn. 21:43 And so it actually helps us to metabolize fats 21:45 much more effectively by taking a light walk 21:47 after consuming something. 21:49 Okay, so that would be maybe principle number one is 21:52 don't lay down after a meal. 21:54 Don't lay down, right. 21:55 Keep moving, because typically in America, 21:56 the way I grew up at least in our home 21:58 you basically start it out with a little bit of food 22:01 and you build up steam as the day went on, 22:03 and then you got to the end of the day, 22:04 and shazam, you have this big feast, 22:06 and then everybody kind of laid around, right. 22:08 I was out on my bike, metabolizing my meal, okay. 22:12 But so the first thing would be active after the meals, 22:15 we're gonna talk about summarizing 22:16 how we can cooperate with the digestive process, 22:19 hydrating ourselves. 22:21 The minute we get up in the morning, 22:22 we should start drinking some water. 22:24 The thing is, remember, 22:26 the liver has been cleaning the blood, 22:27 the kidneys have been working through the night 22:29 to take out the toxins and the metabolites 22:31 and so forth. 22:33 So now we wanna get them out of the body, right? 22:34 Right. 22:35 So obviously, would be nice to be able to try 22:38 to stimulate the bowels early in the morning. 22:40 Okay, so the next thing we wanna look at is how about, 22:42 you know, people that just kind of eat just to be eating. 22:45 Have you ever seen that? Right. 22:47 Okay, so the other thing would be is 22:49 what about all these, 22:50 if you go to work sometimes, you know, 22:51 the people who have a candy dishes out. 22:53 Yes. 22:54 And things like that and we're always eating 22:55 and things like that. 22:57 Try to minimize or eliminate those. 22:59 Right. 23:00 Okay, so then we will look at that. 23:01 And then we also look at really how important is breakfast? 23:04 Breakfast is, in my opinion, 23:06 the most important meal of the day. 23:07 Just the very word of it, break-fast, break the fast. 23:10 And I want to come back to one thing there, 23:12 I believe and this is my own feeling 23:13 that snacking causes and creates inflammation. 23:16 Okay. 23:18 We got to let the body have a chance to relax. 23:20 And a lot of these autoimmune type disorders, 23:23 like the fibromyalgia, chronic fatigues, 23:25 and so on so forth, 23:26 can be eliminated by just eating regular meals, 23:30 stop snacking. 23:32 Okay. 23:34 So really, we hear a lot of programs 23:36 being pushed for six, seven, eight meals, 23:38 we've both done that. 23:39 Yes. Doesn't work. 23:41 And we see that the prilosec 23:42 and all the other digestive aids 23:44 are going up incrementally, 23:46 proportionately to how many meals we're eating. 23:48 Right. 23:49 Okay, so the thing is 23:51 this would be ideally to eat that breakfast, 23:52 okay, let it start digesting 23:54 and maybe start introducing water between meals. 23:57 Not a lot of fluids with the meals 23:58 because we're gonna dilute the digestive enzymes, right? 24:01 Correct. And the acids in the stomach. 24:03 And so we let the food in there work. 24:05 Think about all the organs in the body, 24:08 the heart, the lungs, 24:09 they work and then they rest. 24:11 They rest. 24:13 Why would we think that the digestive tract 24:15 needs to be working all the time, right? 24:17 Right. 24:18 And that's so key 24:19 because there are so many things that happen, 24:21 the absorption, 24:22 all our nutrients is just a key, 24:24 plus, all the cleansing that has to take place 24:26 through that area, 24:28 it's all right there. 24:29 So in order to maximize the efforts, 24:30 it has to have a chance to rest. 24:32 Okay, so we get up in the morning, 24:35 whatever that is, 24:36 if somebody works a night shift 24:37 or something like that, whatever their morning is, 24:39 drink some fluids the minute you get up. 24:41 Some people like to put a little lemon in there, okay. 24:44 We're talking about non-caloric foods 24:47 and liquids in between meals. 24:50 So we get up in the morning, maybe a little bit, 24:52 some people like to do a little bit warm to start, 24:53 try to stimulate the bowels, to get them to move, 24:56 and we go through that, we eat some good breakfast, 24:59 maybe get the exercise in, 25:00 in the morning or wherever you can fit it in, 25:01 wherever you're most likely to do it, right? 25:04 There's no perfect time to exercise. 25:06 Is there? No. 25:07 When you do it, it's the perfect time. 25:09 Yeah, right. 25:10 Okay, so then they eat the breakfast, 25:12 go through the day, 25:13 and then start drinking the fluids between the meals. 25:15 And then as we approach the next meal, 25:18 start tapering back on the fluids, right? 25:20 Correct. 25:22 And then consume the next meal, 25:23 okay, chew thoroughly. 25:25 You know, when I was a kid, 25:27 we couldn't have the TV on. 25:30 Now we don't have a TV on at our home either 25:32 but we have the laptop on. 25:33 Right. 25:35 And our phones on. Yeah. 25:36 And things like that. 25:37 We're distracted and we're eating 25:39 out of bags and boxes 25:40 and stuff rather than dishing up serving sizes. 25:43 Don't you think somebody overeating is 25:44 because we're eating, 25:45 we're sticking our arm in the bag 25:47 and bringing more out, 25:48 and we're putting the pots right on the table 25:49 rather than serving ourselves up, 25:51 taking a plate, and sitting down? 25:52 Absolutely. 25:54 And of course, and one of the things 25:55 people watch a lot of when they eat is sports. 25:57 And, you know, 25:59 people can become very fanatical about their sports, 26:01 and especially, you think, 26:02 take like a football game. 26:04 Your team runs a long run or a long pass. 26:06 Yay! 26:08 Then all of a sudden they fumble. 26:09 Boo! 26:11 Then they get it back again with interception. 26:12 Yay! 26:13 So what's happening to your emotions are going up and down. 26:15 What's it doing to your digestive tract? 26:17 Yeah, yeah, it's speeding you up. 26:18 Yeah. 26:19 Now the interesting thing is I see that 26:21 people will sit down 26:22 and they'll watch a three-hour sporting event 26:23 and they say they don't have time to exercise. 26:25 Right. 26:26 They watch other people exercise, 26:27 but not exercise themselves. 26:29 And also, along that line, 26:31 they'll sit down and watch one-hour, 26:32 two-hour cooking show, right, 26:36 and then say they don't have time to cook their own food. 26:38 So we're watching other people exercise 26:41 and make food 26:42 and then we're doing drive through windows 26:43 and eating in the car. 26:45 Correct. 26:46 So anyway, so they get a little tangent there. 26:48 Okay, so we have the morning, 26:50 we're doing the fluids and things like that. 26:51 And maybe the lightest meal should be the last one 26:53 if there is a meal. 26:55 Absolutely. 26:56 So we've seen this time and time again 26:57 that when people follow this program, 26:59 they can get off these GERD, 27:02 these heartburn medications 27:03 in a relatively quick period of time. 27:05 Right. 27:06 So anyway, 27:08 so those are some of the principles 27:09 we want to share. 27:10 Anything to close, anybody that you can think of, 27:12 will be hard to isolate one person 27:14 that has followed this 27:15 and got off their digestion meds. 27:18 Well, you and I both know from our own experience, 27:22 the difference between eating all those meals 27:24 and eating the way we do now. 27:26 So it's not like we don't know 27:27 what we're talking about on this regard, 27:30 not only do we understand it from a physiological standpoint 27:33 as health experts but also through practical application 27:36 because the way we used to live. 27:38 And that's why Jay and I are doing this program, 27:40 we're helping you to avoid some of the mistakes 27:43 we made and helping you to have life 27:45 and have it more abundantly. 27:46 And that's what Optimize 4 Life is about. 27:48 You can go to our website at Optimize4Life.org, 27:51 find more information. 27:52 God bless you. 27:54 Thank you for joining us. 27:55 We'll see you next time on Optimize 4 Life. |
Revised 2016-12-26