Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez
Series Code: OFL
Program Code: OFL000010A
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00:01 Every year, 1.4 million Americans
00:02 are diagnosed with diabetes. 00:05 The sad thing is most of them are preventable. 00:07 By optimizing your lifestyle, 00:09 you can prevent diabetes and reverse it. 00:12 Find out how, next, on Optimize 4 Life. 00:36 Hello I'm Dick Nunez, exercise physiologist. 00:38 And I'm Jay Sutcliffe, 00:40 Professor and Registered Dietitian. 00:42 Well, Dick, cats out of the bag. 00:44 1.4 million new cases a year, diabetes mellitus. 00:49 Type 2, mainly 90% of them are type 2 diabetics. 00:51 Wow. 00:53 Doesn't have to be. Does it? No, it doesn't. 00:54 So easily preventable and easily reversed. 00:56 Okay. 00:58 So we're right now into 10 weeks of this program, 01:00 some people may already be reversing that condition 01:04 that's causing abnormal blood sugar control. 01:08 Okay. 01:09 Maybe they're not full diabetics, 01:10 maybe they're pre-diabetic Syndrome X. 01:12 Pre-metabolic or whatever system you want to call it. 01:15 But it really has to deal with what we call endocrine system. 01:18 Right. Okay. 01:19 The endocrine system now 01:21 is a group of glands in the body 01:24 that either secretes or prohibits or inhibits 01:27 the release of different hormones that in the sense 01:30 are trying to in a sense put the body into homeostasis, 01:34 another fancy word to say imbalance. 01:36 Right. Okay. 01:37 So why don't you take us through, 01:39 and when we put the graphic up with the endocrine system, 01:42 and then you can take us through a little bit 01:44 of the anatomy and the physiology 01:45 of the endocrine system. 01:47 Okay, well we have the hypothalamus up there 01:49 which is a thought process 01:51 like a central regulator of so many functions 01:56 throughout the body. 01:57 The pituitary gland has a lot to do 01:58 with our growth as we know. 02:00 Somebody who has a hyperactive pituitary, 02:02 they can get very large. 02:05 Pineal gland, pineal gland we talked about 02:07 as far as releasing chemicals 02:08 that want to help you sleep or wake up. 02:12 Thyroid gland, that's one big one, 02:15 as far as regulating our metabolism. 02:18 And a lot of people say they have glandular problems 02:21 because they're overweight, well, salivary gland, usually. 02:24 And I have the thymus gland, we have the pancreas, 02:27 pancreas, of course, produces insulin. 02:29 We have the adrenals, the ovaries, well, 02:32 part of us do and testicles in the other part. 02:34 And then the placenta, 02:36 you know, all these things are... 02:38 Make up the endocrine system, they all produce chemicals 02:41 that help to keep us normal, help us to keep youthful, 02:46 and obviously, all these things are affected by lifestyle, Jay. 02:50 Okay. 02:51 So when you think about all of these glands 02:53 that make up, what we call the endocrine system 02:56 and they're regulating hormones. 02:58 Aren't they primarily? Yeah. 02:59 Turning on different functions, 03:01 turning off different functions in the body? 03:03 And keeping them regulated, and that's a big thing. 03:06 'Cause you don't want too much of certain hormones. 03:08 Okay. 03:09 So that's what we've known traditionally, 03:11 and we learned in school about the endocrine system. 03:14 But there's another endocrine organ that we have now 03:18 determined as metabolically active in releasing hormones 03:21 and things like that, 03:22 and it's called the visceral fat. 03:24 Okay. Okay. How does that sound? 03:26 Visceral, kind of, you know, 03:28 some words feel good in your mouth 03:29 when you say them. 03:30 I like that one, visceral. 03:32 What was visceral mean to you Dick, 03:33 when you hear something being visceral? 03:35 Well, unfortunately, 03:36 I always associate that with a very large beer belly, 03:39 so I'm not thinking good things good thing. 03:41 And when we show the graphic of that, okay, 03:43 this is where visceral fat looks like. 03:45 Now there's two types of fat, basically on the body. 03:47 We have what's called subcutaneous fat, 03:49 when people say, "Oh, can you pinch an inch?" 03:51 Right. 03:52 That's subcutaneous, like, a submarine 03:53 just underneath the surface. 03:55 This year what we had was visceral fat, okay. 03:59 And we see that the in the sense 04:00 the protrusion of the belly. 04:02 Right. Okay. 04:03 We all have had an uncle, we've had an uncle, 04:05 in a sense that has looked like that. 04:06 Pink, really? Well, okay. 04:09 So what we have here is we have that visceral fat 04:11 because if you end up and whenever you hit that belly 04:14 right there what would it feel like? 04:15 It would actually feel hard like a drum, 04:17 which makes them think that they just have 04:18 a lot of muscle under there. 04:20 Okay, some people say, 04:21 when they get a nice what do they call that, 04:24 a toned belly, they call it or what do they call that 04:29 when they have the nice little... 04:30 Oh, six-pack. 04:32 They call it six-pack. This is called the keg. 04:33 Okay. 04:35 But here's the thing, some of these guys, 04:36 especially a lot of lifters will get this visceral fat look 04:39 and they have a very pronounced belly, 04:41 and they can actually contract their abdomen and still show... 04:45 Okay. 04:46 Some of the washboard effect or the six-pack look 04:48 on the outer aspect of their abdomen wall, 04:50 because that fat's not on the outside it's underneath. 04:52 That's right. 04:54 And they think again, 04:55 they think they just have a lot of muscle mass, 04:57 they're really fooling themselves 05:00 and men are very good that. 05:01 We actually have friends who, she was a personal trainer 05:04 and relatively fit still, 05:06 and her husband was an old bodybuilder, 05:08 power lifter and a very good one. 05:10 And he had some, lot of body fat, 05:11 and, of course, woman, 05:13 notoriously will look in the mirror and go, 05:14 "Oh, I look terrible," even though they look good. 05:16 This guy looked in the mirror and even with all the body fat, 05:18 he said to his wife, 05:20 because you know underneath all this flab, 05:22 I can see, I still got it. Wow. 05:24 And somehow that made them feel good as he strutted away, 05:26 you know, but this is bad news, 05:28 and it's also the biggest thing, Jay, 05:30 is that visceral fat, wow, 05:33 it is a huge risk factor for heart disease 05:35 and other diseases. 05:36 And unfortunately, I mean, 05:38 maybe we're making too light of it, 05:39 making jokes because it's a real thing. 05:42 It's very dangerous because... 05:43 In a sense, it's releasing a lot of fat and triglycerides 05:46 into the bloodstream in a sense, 05:48 if we have a tendency when we gain weight to, 05:51 in a sense, gain it at the beltline or above. 05:54 That means that we're probably gaining more visceral fat. 05:57 Okay, and that's dangerous because in a sense 05:59 that's right around the visceral organs 06:01 or the vital organs of the body. 06:04 And so really this is, in a sense, 06:06 a person is like a clicking time bomb ready to go 06:10 off a matter of time as we gain inches 06:12 and like I keep joking about, is the rings on the tree... 06:15 Right. Okay. 06:16 When we start putting on there, in a sense, 06:18 it's dangerous. 06:19 Now ladies don't like it as well, 06:21 but they tend to store fat below the waist, 06:23 not all them, but some do, not all of them. 06:26 But we have a tendency and they don't like 06:27 because they say their thighs 06:28 and gluteus maximus is too maximus. 06:31 And then found down the back of their legs. 06:33 That's right. 06:34 But actually that's more protective 06:36 against heart disease... 06:37 And diabetes and different things like that. 06:40 That's because their hormones protect them for a while, 06:42 but what happens for women, 06:44 and they have too much body fat, 06:45 they actually turn the androgens in their body, 06:48 or the male hormones because both genders have both 06:50 male and female hormones in their body. 06:52 But it takes the androgens and turns them into estrogen, 06:55 so they even have more estrogen than they need which was 06:58 do increases the risk of breast cancer, 07:01 uterine cancer, ovarian cancer, 07:03 it makes the menstrual cycle much, much worse. 07:07 Because they have an over swelling of the uterine lining, 07:10 lot of cramping and so on. 07:11 And women who change their lifestyle 07:14 within two months can basically be symptom-free. 07:17 And you talk to any healthy woman, 07:19 who practices a healthy lifestyle and she'll tell you 07:23 her menstrual cycle was no big deal. 07:24 Okay, super. 07:26 So really we're talking about the whole endocrine system 07:29 and we talked about all the different organs 07:30 that you discussed there at the beginning. 07:32 We've now added to that visceral fact, 07:34 'cause that really throws off a hormonal imbalance 07:37 throughout the body. 07:38 All those glands are affected by this visceral fat. 07:41 And so we need to see people doing regular aerobic, 07:44 and strength training exercise, 07:46 getting the dietary component and the sleep. 07:49 But, in the sense, when we're stressed out, 07:51 when we're running from here and there 07:53 and you've got so many text messages going on, 07:56 we've got the got the phone calls going, 07:57 we got the TV on, we're driving in the car and eating, 08:00 we release a hormone from the adrenal glands 08:03 that are just sitting on top of the kidneys, 08:05 the renal glands, adrenal right on top of the kidneys, 08:08 they release a hormone called cortisol, 08:11 talk about the destructive nature of cortisol, 08:14 a stress hormone. 08:15 Well, I know at first hand, Jay, because not too long ago, 08:18 by about seven years ago, 08:20 I went through a great stress in my life 08:22 and during that stress time period, 08:24 I went through several years hardly sleeping. 08:27 Two and three hours at night, 08:29 I was battling all sorts of different problems 08:31 including stress-induced arrhythmia, 08:35 and that that's not a comfortable thing, 08:37 even though it was a benign thing, 08:38 it's still very uncomfortable. 08:40 So finally, I was concerned about not only my physical 08:44 and emotional health 08:45 but my spiritual health as well. 08:46 And, so, you finally get to the place 08:48 where you go enough and then I had my body checked 08:52 and my cortisol levels were off the chart. 08:55 And what that meant was my testosterone level 08:57 was becoming very low 08:59 and so you have a lot of things happening 09:01 like increased body fat being stored, 09:04 you have muscle being broken down instead of building up. 09:08 You have bones are not developing properly. 09:10 Basically, when you have this cortisol level too high, 09:13 it's destroying your body. 09:15 And I was feeling it. 09:16 So is there a lot of mental aspect... 09:18 That's not necessarily a physiological thing 09:20 that you do to get more cortisol in your body, 09:22 it's our thought processes. 09:24 Thought process, right. 09:25 It's the way we handle the incoming stimulus 09:27 or the incoming information 09:29 and then also we start putting on more of that visceral fat, 09:31 so it's a vicious cycle, isn't it? 09:33 Right. Downward spiral. 09:34 And then the people who watch body and spirit, you know, 09:37 I've been doing this from 2000 and they see me now, 09:40 and they go wow, you don't look like you did 10 years ago. 09:45 Well, they're right, I'm so much happier now, 09:47 and that happiness leads to a healthier life. 09:50 So an outlook on this as well. Oh, absolutely. 09:52 So let's bring in the mental to the endocrine system, 09:54 bringing in the mental aspect. 09:56 Okay, we talked about earlier about this scripture 10:00 that we talked about 10:01 "A peaceful heart leads to a healthy body" 10:04 Proverbs 14:30. 10:06 A peaceful heart and mind 10:08 leads to a healthy body, you've experienced that. 10:11 Absolutely, I have a peaceful heart now. 10:13 Wow. 10:14 It makes all the difference in the world Jay. 10:16 And then the hormones come back into balance, 10:17 but this fat strips away. 10:20 So it's not a genetic thing. 10:21 The muscles come back and... 10:23 The muscles come back and all of a sudden, 10:24 you go wow, who would have thought it, you know. 10:26 So this is where a lot of times 10:27 we just deal with the physical aspect. 10:29 Count to 10 when you're stressed, 10:31 or those types of things, okay, they can help, okay, 10:34 that might be just a temporary 10:36 steppingstone to get to where we need to be. 10:38 Yeah. 10:40 Okay, so we look at the mental aspect, 10:42 dealing with that the physical aspect, okay, 10:45 dealing with our emotions 10:46 and the stimuli and the stress coming in. 10:49 Okay. 10:51 So now we need to talk a little bit more about, 10:53 "What about the exercise component or cardiovascular? 10:57 Do we do more strength training? 10:59 Does that help with the endocrine tone or balance? 11:00 Oh, absolutely. 11:02 Actually, here's the thing, I was training hard 11:04 all the time, 11:05 even despite what I was going through 11:07 with the cortisol levels being raised 11:09 and so on and so forth, and, you know, 11:10 when you're going through all of the stress and people, 11:13 well, many people go, oh, you're stressed out? 11:16 Well, stop worrying about it. 11:17 There I just fixed you and they'll walk... 11:19 It doesn't work that way. 11:20 You know, you're going through things in your mind, 11:22 you have to work through it, and it's very difficult. 11:24 The exercise, I will say, 11:26 was the one thing that kept me going. 11:28 Because regardless of how stressed out I was, 11:30 if I went and worked out, 11:32 at least it would give me some feeling of well-being 11:34 and give me that endocrines or that endorphins rush 11:36 till at least I was able to continue functioning. 11:39 But there were, you know, years 11:40 I was at the Black Hills and even here at 3ABN, 11:43 struggling to get through things 11:45 because of what I was going through. 11:46 Now it's just a totally different feeling. 11:48 So can the exercise offset that cortisol to a certain level? 11:52 It might minimize the negative effects to it, 11:54 but it's not gonna totally reverse that. 11:55 Okay, so... 11:57 You got to get everything else back in order first. 11:58 Okay, so then let's do this. 12:00 Let's go to Chloe's segment on Italian Sauce. 12:02 Oh, good. Come back and do some exercise. 12:05 We can do that. 12:06 And then we do some summary like points 12:08 that people can follow to bring their cortisol levels 12:11 or if it's already down for them, good. 12:12 Let's keep it down. 12:14 So let's get to that. 12:15 So let's go right now to Chloe's Italian sauce. 12:17 Sometimes there are certain sauces, 12:20 or a certain thing for a meal 12:22 that would just push it over the top, 12:24 like say, when you're gonna do like your own pizza, 12:26 or you're gonna probably do 12:27 some kind of a red sauce or something. 12:30 It's funny how, one, it sounds like, oh, 12:32 it's a red sauce so I can buy Prego, 12:33 I can go get a can and that stuff. 12:35 But there's something about when you make it from scratch 12:37 and you use the fresh ingredients 12:39 and you put it together, 12:40 or you can take an ordinary meal and click it up. 12:43 And tomatoes, high in lycopene. Okay. 12:46 Okay, good for the immune system, 12:47 good all-round antioxidant. 12:49 Let's go to Chloe now 12:50 and she's gonna show us how to make just that 12:52 knockout tomato sauce that we used to use, 12:55 it's Italian sauce that we used to use at our restaurants. 12:59 Hello, welcome back to my kitchen. 13:01 In this session, we're featuring veggie burgers. 13:03 Veggie burgers can be bought in many grocery stores 13:06 or health food stores 13:08 but this happens to be a favorite, 13:09 a favorite of many of our customers, 13:11 when we owned our restaurants. 13:12 And so I want to show you how to make them today. 13:14 They are so versatile. 13:16 You can do many, many things with them. 13:18 You can make the regular burgers with them, 13:21 or you can make a meatball style, 13:23 or you can make crumbles for other things, 13:25 tacos or whatever you want to use. 13:27 So I'm gonna show you all those tricks today, 13:29 and I just want to just tell you 13:32 what the ingredients are today. 13:34 We're gonna be using oats as our base, 13:37 we're gonna have some carrots, some soy sauce, 13:40 salsa, nutritional yeast, 13:43 our different seasonings, and nuts. 13:46 We are also gonna add some canned refried beans 13:50 because that adds moisture to the burger. 13:54 These, once they're cooked, 13:55 you can do so many things with them, 13:56 freeze them, serve them right away, 13:58 have them on the barbecue, 14:00 they're just very versatile in many aspects, 14:03 they go very well with many different meals. 14:05 So I want to show you how to do that today. 14:07 So let's get started. 14:09 All right, I have 4 cups of water boiling on the stove. 14:13 I'm going to add our oats. 14:20 All right, oats are already starting to boil, 14:22 which is good, we're gonna add our beans, 14:25 we want them to kind of disappear 14:28 into the mixture, we don't want clumps. 14:31 I'm using two cans of beans today. 14:34 Two cups of long cooking oats, 14:37 two cups of quick cooking oats, 14:42 we're adding 3/4th of a cup of salsa... 14:49 half a cup of Braggs Liquid Aminos. 14:52 Then we get our seasonings in here so they can meld. 14:55 We have a tablespoon of onion, tablespoon of basil, 14:58 tablespoon of sage, 15:00 and just half a teaspoon of red pepper flakes, 15:03 just to kind of add a zip. 15:05 And we're gonna continue adding a few more ingredients, 15:08 we're gonna add handful of shredded carrots, 15:12 some nutritional yeast, a quarter cup. 15:15 So today, I'm adding about a cup of walnuts, 15:18 a quarter cup of some sliced almonds 15:23 and about half a cup of sunflower seeds. 15:26 And now that we have it boiling, 15:30 we are just gonna put the lid on it. 15:35 We're just gonna turn the heat off 15:37 and let it set for just a few minutes. 15:39 Our mixture is all set up and ready to pan up on pans. 15:46 It's nice and thick, just the way we want it to be.` 15:50 And I want to show you different methods 15:51 and variations of how you can use 15:54 this mixture in different ways. 15:58 And so I'm just gonna place my ring on here. 16:02 I'll put a level scoop in here. 16:05 And I have found that to keep the press 16:08 from sticking to the mixture, 16:10 put a little piece of Saran Wrap over the top... 16:16 and it comes off real nicely, 16:17 you have a nice uniform burger sitting on your pan. 16:21 And just use your small scoop to make, 16:25 what you might consider meatballs. 16:29 You can take this mixture and just put it on the pan... 16:39 Spread it out. 16:42 So what we're gonna do is we are going to put this 16:44 in the oven at 350 and bake it for 15 minutes, 16:48 turn our burgers, turn our crumbles, 16:52 and then we'll return it to the oven 16:54 and bake it for another 15 minutes. 16:57 Okay, we're gonna set our timer for 15 minutes. 17:03 Okay, it's time to turn our burgers. 17:06 I'm just gonna take them out and quickly flip them over... 17:14 and then we'll just, kind of, 17:15 turn this on it to continue to dry out. 17:23 Back in the oven for another 15 minutes. 17:28 Our burgers are done. 17:29 Be sure to bake your burgers 17:31 before you put them on the barbecue grill. 17:34 Now these are quite moist. 17:36 If you want them a little more dry, 17:37 just cook them a little bit longer in the oven 17:40 and they will dry out a little bit more. 17:42 But these are very moist and ready for our burger bun. 17:50 All right, we're ready to eat. 17:54 Thank you, Chloe, 17:55 for your wonderful recipe and the red sauce, 17:59 and now we're ready to get into our fitness component. 18:01 Once again my wife Lisa is helping me out. 18:04 And we have our weighted ball 18:07 that we're gonna use for some front raises. 18:09 Oftentimes, people start to have problems 18:11 with their shoulder region and this is one that... 18:14 And the shoulders in general 18:15 can be a little bit complicated, 18:17 but this is an exercise to keep it light-- 18:21 Keep your arms really straight, raise up, 18:23 don't have to go much above parallel to the ground, 18:26 and then back down again, you want to keep it slow, 18:31 focus on your front deltoid muscles, 18:33 which would be right here, as you're going up and down, 18:38 and down slow and also what we can do 18:42 to put a little more emphasis as to one and a quarter. 18:45 And partway down backup, and then back down again, okay. 18:49 Up, partway down, backup and down again. 18:52 Okay. Now forward once again. 18:58 And this will give you a very nice training effect 19:00 for your deltoid and help you so it's easier 19:03 to do basic things. 19:05 Carry your groceries, do whatever you need to do, 19:06 shoulders are very important 19:08 for overall health and stability. 19:10 Okay, thank you Lisa, that was great. 19:13 Okay, Dr. Sutcliffe back to you again on the endocrine system. 19:16 Wow. 19:18 So we're gonna try to wrap this up 19:20 and give some tips 19:21 and we started out talking about 1.4 million 19:25 new cases of diabetes per year. 19:28 We have to know somebody in that 1.4 million. 19:31 So everybody listening will have known somebody 19:33 or is in that situation. 19:36 Let's see if we can give them some hope 19:37 because this is not a genetic abnormality, 19:39 now there is some people that are more susceptible... 19:41 To diabetes and some of these 19:43 other endocrine dysfunctions, right. 19:46 So they may be predisposed to it 19:49 and so what we want to try to do is give them 19:50 the right environment 19:52 and things that they can plug-in 19:53 to their lifestyle to minimize the risk 19:56 and maybe even divert themselves 19:58 from ever having that condition. 20:00 Right. Okay. 20:01 So let's go from the top here. 20:02 So the first thing is, 20:04 we're gonna look at the endocrine system 20:05 is releasing hormones, 20:07 regulating the hormones in the body, what about sleep? 20:10 Once you talk a little about sleep 20:12 and we've covered that earlier, but let's go back to it. 20:15 Sleep's very important and I should mention now, 20:17 when I'm going to the cortisol, 20:19 it was also an adrenal burnout as well. 20:22 And sleeping is so vital 20:24 because as we have mentioned before that's the process 20:27 where your body is doing the purging 20:29 of toxin and so forth. 20:30 Your liver is cleaning out, your kidneys are cleaning out, 20:33 and so in order to have 20:34 a proper working endocrine system, 20:36 we need that process to take place, 20:38 without that we're gonna be compromised. 20:40 Okay, so again some of the tips for sleep 20:43 is try to get on a regular schedule. 20:45 Have a very dark room. That's huge, isn't it? 20:47 Even though, sometimes the streetlights 20:50 or even a nightlight can actually hit the eyes, 20:53 while...When we have our eyelids closed. 20:55 Get your cell phone out of there. 20:57 Get the cell phone out of there, okay. 20:58 Sometimes even occasionally 20:59 if we're getting a real early sunrise, 21:01 I'll even wear a little mask sometimes. 21:03 So I'll get some deep sleep, because really when we get... 21:05 Right before we wake up in the morning, 21:07 a lot of times we're getting through those cycles asleep, 21:09 we're getting some really good valuable sleep, 21:11 right before we wake up. 21:13 Those ever REMS there. 21:14 That's right. 21:16 So then the other thing is I want to talk about, 21:17 and we already touched on a little bit 21:19 as what the cortisol and how can, 21:20 and we talked about the cortisol, 21:22 other ways besides sleep that we can in a sense minimize, 21:24 how about the mental processes, 21:27 what are some of the things that you could suggest 21:29 as far as processing thoughts, 21:31 fears, stress and things like that? 21:34 That's where your spiritual life comes into so vital, 21:36 'cause we have to be giving all things to God 21:39 and you know it's easy and I will say even I was going 21:42 to the depths of my own despair, 21:45 I was still clinging to the heavenly father, 21:48 I felt like I was on a very thin rope occasionally, 21:50 but I clung to it nonetheless, 21:53 and that just helped me get through that last little bit. 21:57 So a regular, a devotional life getting into God's word, 22:02 a regular prayer life is so key. 22:04 And they found time to time again, 22:06 that those who have a regular prayer are healthier. 22:08 It's a scientific fact 22:10 that people who have a regular prayer 22:11 life are going to be healthier. 22:13 And so doing that meditating on proper things, 22:16 stimulating your mind, not watching much of television 22:19 because that's another thing 22:20 while I was going through my stresses, 22:24 I was watching a lot of movies 22:25 just try to escape from my own reality. 22:27 And always I did was 22:28 exasperate the problem I was going through. 22:30 Okay, so the interesting thing 22:32 we want to look at with that is we want to put into balance. 22:36 Now, Dick, I look at all aspects of health, 22:39 with regardless of if it's a new diet 22:41 or a new product or something, people have faith in something, 22:45 they have faith that the new cookbooks gonna work for them, 22:48 the new parrot tennis shoes is now gonna somehow 22:49 motivate them to get outside and run. 22:52 So the faith factor really is all about including faith. 22:56 But we're talking about a specific faith, a deep faith 23:00 trusting in the creator and redeemer of us. 23:03 That's exciting to think that 23:05 a God who loves us cares for us, 23:07 it is comforting us, it is with us. 23:10 And when we have that piece that passes understanding 23:12 other people want to know what you're doing. 23:14 That's great. They can see it. 23:16 Okay, so we bring that component in, 23:18 we bring in the dietary aspect, think about that. 23:20 Diabetes, a lot of it is really is a food borne illness. 23:24 Oh, absolutely. 23:26 That's kind of a tongue and cheek thing, 23:28 a food borne illness, 23:29 things that maybe you get some E. coli 23:31 or something but really a lot of our diseases 23:33 are food borne illnesses, 23:34 and we really need to think outside the box, 23:36 outside box food. 23:38 Get outside the box, get the natural foods back in, 23:40 high fiber diet, okay. 23:42 Now diabetics are used to eating 23:44 six and seven times a day. 23:46 Now we maybe beat that one to death earlier at last week, 23:50 okay, but really, the diabetics don't need to be eating 23:53 that frequently if they bring the fiber up. 23:56 Two to three meals a day would be best for them. 23:57 Okay. 23:59 And you and I both have seen people battling diabetes, 24:01 injecting themselves two and three times a day 24:05 for 20 years. 24:06 And in three-week time period, they become insulin free. 24:10 And when we'd have people come 24:12 to the Black Hills Health and Education Center, 24:14 they would come in and you'd say we got good news 24:17 and we got bad news. 24:18 Well, what's the bad news? 24:20 Well, we just did your blood workup and you're diabetic. 24:22 And I didn't even know, 'cause the most... 24:24 Well, a lot of diabetics don't know. 24:25 That's right. 24:26 And so the 1.4 million, well, there is probably a lot more 24:28 are out there and don't even know it. 24:30 And they go, well, what's the good news? 24:32 You came to the right place. 24:33 Because in three weeks we're gonna reverse that. 24:35 Well, should I get on insulin. 24:37 No, it's gonna be totally unnecessary, 24:38 because in those three weeks 24:40 we're gonna get your blood sugar get back to normal. 24:41 But here's something it is very important Jay, 24:43 a lot of times people would go, "Oh, I'm cured, 24:46 I'm cured." 24:48 Well, we don't throw that word around, 24:49 because cured means they could go do 24:51 whatever they want, and still not having problems. 24:55 What I tell them is you're diabetic, 24:58 you're always going to be diabetic. 24:59 The thing you're doing 25:00 is you're controlling your diabetes with lifestyle. 25:03 That's right. 25:04 Again, slightly alcoholic, the alcoholic is either 25:06 recovering or they're active. 25:08 If they're recovering, no problem, 25:11 as long as they stay in recovery 25:12 they're not gonna have a problem, 25:14 but if they go back to the alcohol, 25:16 they're gonna be right back to where they were 25:17 and that diabetic, 25:19 if they get back into their problems, 25:21 they're gonna be right back to take an insulin again. 25:24 But if they stay on the good lifestyle, 25:26 it's gonna be liked or cured 'cause they will never have 25:28 to worry about it again. 25:29 And, you know, Dick, we talk a lot about 25:30 the Black Hills and the program there 25:32 and there's a lot of people 25:33 that need those programs that are in a sense, 25:35 I call them a boot camp with massage. 25:37 Okay, so here in the sense pampered 25:39 but you're in a controlled environment, 25:40 but this program is all about, 25:42 yeah, we need people going there at times 25:44 when they're in a crisis or when they need to tune-up. 25:46 But this is about people staying home, 25:49 making these changes in their homes 25:50 and it's possible to do it right in 25:52 and change your environment at your house. 25:54 Okay, so the other thing we want to talk about 25:57 is not only the sleep, we only, 25:58 we want to talk about the whole foods 26:00 and getting enough fiber, but the thing I want 26:01 to remind people to do 26:03 is when you're increasing your fiber, 26:05 you want to do it gradually, okay. 26:07 And you always want to drink enough fluids, 26:08 because if you drink an extra amount of fiber 26:11 and you don't drink the fluids in there, 26:13 you're gonna have time to be even get plugged up. 26:15 Okay, so I want to make sure the people are 26:17 or increasing their fiber, 26:19 the average person 12 grams to 15 grams of fiber a day, 26:21 and they should really be around 40 or above 26:24 would be ideal. 26:25 But if you did that overnight, you might want to buy stock 26:28 in Charmin tissue, because you're gonna need it, 26:31 but you're also gonna have taken a couple days off work, 26:32 because you're gonna have to be close to the restroom. 26:35 So what I want to do is make sure people realize 26:37 that they need to increase the fiber slowly, 26:40 that'll help balance their blood sugars 26:41 from bouncing all over and things like that. 26:44 Now the last part, I want to talk about 26:46 is exercising so that they perspire. 26:49 Exercise is so key. Yeah, yeah. 26:51 Because it opens up those receptor site, 26:54 as you've talked so many times, the receptor sites in the cells 26:58 are have to be opened up and when you get diabetes 27:01 it's like the receptor sites aren't working, 27:03 you've used that analogy before, 27:04 it's like to have doorbells that are now out of order, 27:06 but when you exercise, 27:08 you throw those things wide open 27:09 and the glucose is going right into that 27:11 and make them some so much more efficient 27:14 at bringing that blood sugar down, 27:15 exercise, weight resistance exercise, big key, 27:18 because it's such a demand on the muscles. 27:20 Okay. 27:21 Now this is a huge topic, and we could probably spend 27:23 a couple of sessions on this alone, 27:26 but we're gonna provide some more support materials 27:28 for people online, 27:30 maybe give them some of suggestions, 27:31 maybe give them some nutrition trackers, 27:33 some exercise trackers, where they can be 27:35 writing things down by going to our website. 27:36 I want you to share that with the folks. 27:38 Well, at Optimize 4 Life, we have set up this website... 27:40 Excuse me, optimize4life.org, we've set this website up 27:44 to help educate people into to a healthy lifestyle, 27:47 so there's a lot of videos there, 27:48 we're gonna have a resource material. 27:50 And so if we go there, 27:51 I should be able to help you out. 27:52 In the meantime, we hope you continue enjoying 27:54 these programs that we're doing. 27:56 We're trying to cover lots of different topics 27:58 in the health world. 27:59 And hopefully you're not just taking this 28:01 as a spectator sport, you're getting out there 28:02 and actively participating. 28:04 And we're so thankful you've decided to join us 28:06 and we look forward to seeing you next time. 28:09 God bless you. 28:10 Keep optimizing at life 28:12 and we'll see you next time on Optimize 4 Life. |
Revised 2016-12-31