The following program
is designed to demonstrate
00:00:02.08\00:00:03.93
simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
00:00:08.74\00:00:09.96
before beginning
any exercise program.
00:00:09.99\00:00:12.26
Osteoporosis is a frightening
and a very misunderstood
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disorder that affects many women
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but there is a good news,
there is ways of preventing
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it and never having
to worry about it again,
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find out how next
on Body and Spirit.
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Hello, I am Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body and Spirit.
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Today, we gonna
talking about osteoporosis,
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the condition that
many women worry about,
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but really don't need to,
but the thing I really find
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is how much is misunderstood
about osteoporosis.
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Everybody thinks it's
simply a lack of counseling
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consumption, and
it's interesting that the
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American Journal of
Clinical Nutrition stated
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sometime ago that
counsel related diseases
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caused by a lack
of calcium consumption
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is not known to
occur in humans at all.
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It's not saying that
there are not calcium
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related diseases,
there certainly are,
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but it's not caused from a
lack of calcium consumption,
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it's caused from
other factors in our life.
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And one of those
major factor that leads to
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decalcification of the
bones is a lack of exercise,
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especially weight
bearing exercise. So right now
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we're gonna focus on
that particular aspect of
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preventing osteoporosis.
So I believe we're ready
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to get started.
Helping me out is Janie Baker
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who is a PE teacher
from Inverness, Florida,
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and Brittany Nunez,
my daughter who works
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at the Black Hills
Health and Education Center.
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Okay, let's go ahead and
warm up with some arms circles,
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and let's do that
about five more times.
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Okay, in the other
way, up and around,
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and up and around, up
and around, and up and round,
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five more times and two
more, okay, one of the best ways
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of preventing
osteoporosis is by doing,
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I hate to make you do this,
but weight bearing exercise
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is one of the best
ways to bare your weight
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while you're doing
upper body on the floor
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while we do push ups.
So what we're gonna do here
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is we're gonna have
Janie. We're gonna have you do
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regular style push ups.
Brittany, I'm gonna have
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you do the modified
version off your knees
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and if you need to you
can even do these push ups
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against the wall. So
we're gonna go ahead and go now.
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We're gonna do 15 of
them, okay, ready, down and up,
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down and up, very
important to keep the back
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straight as we
enjoy our push ups here.
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Oh! Yeah. Good.
There's 6 and 7 and 8 and 9
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and 10 and 11
and 12 and 13 and 14,
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and there is fourteen and
half and 15, good, alright.
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Excellent. Okay,
anytime we stimulate a muscles
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and that should have
stimulate something there.
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As you bore your weight
and had to make yourself work.
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If we're gonna stretch
that muscles our we're gonna do
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that by putting our
hands behind the head,
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and pushing back the
elbows. Push it way back,
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so you feel it
stretching through your chest,
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okay, now what we're
gonna do is we're gonna make,
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give ourselves a nice
big hug. Give yourself a hug,
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Janie. There you go.
That's the way, now pull your
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shoulder blades apart
while you're doing that.
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Okay, anytime we
stimulate the muscles
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and especially weight bearing,
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the bones are
screaming for calcium
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because they want to
make sure they stay strong
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for any other
onslaught we're gonna do, okay,
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let's put the hands
behind the head again.
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And go way back. Push back, okay
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and give yourself
another hug, good, good, good.
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Pull your shoulder blades apart.
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Alright, Janie if you
could get our towels for us
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please. Our towels
are exercise friend
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there is so much
we can do with them,
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and so we're gonna use
them to our advantage right now.
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We're gonna do some
arm pulls by stepping out.
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We're gonna grab our
towel and get our hands
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just a little bit in front
of them, about 6 to 8 inches.
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We're gonna pull back
and we're gonna reach out,
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and pull and reach
out, good, okay, keep going.
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Now for those at home
if you have a dumbbell
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you wanna get more of a
weight bearing movement,
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you can bend over with
your dumbbell and pull it up,
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more upright like so and
do a similar range of motion
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as this. And the harder
you work, the more benefit
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you're gonna get out
of it. Let's go 10 more,
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there's 2 and 3 and 4
and 5, five more, 6 and 7
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and 8 and 9, one more
time, 10. Let's switch round.
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Put the right foot out,
okay, grab and we're gonna pull
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and pull, good. Many
women think, make sure you keep
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counting here Janie.
Many women think that if they
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simply drink milk that
they are going to prevent
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osteoporosis and research
has shown that every 8 glass
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of milk, 8 ounce glass of
milk you have, you actually lose
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30 milligrams of calcium a day,
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and that was done up in
Wisconsin of all places.
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So we find that drinking
milk is not going to be the key
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to preventing osteoporosis,
but there are other things
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that will. How many
have you got there, Janie.
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Nineteen, twenty.
Okay, good. Now we're gonna
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take the end of our towel
like this. And hold on to it
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and then we're gonna grab
about 6-8 inches down again,
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we're gonna raise up to
the side and then back down.
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So we're gonna go up
and down, and up and down,
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make sure you count
again, Janie, we're gonna go
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for 20 again. What you
do find that when people
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go on high protein diets,
which Americans certainly do,
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we need, we take in way
more protein than we need.
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The World Health
Organization says,
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we need 29 to 37 grams a day.
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The USRDA, is more around
46 to 54 and then the typical
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American is up about
100 to 145 grams per day.
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And what we find is
that's what leads into
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that negative calcium balance.
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How many you got
there Janie? 16, 17.
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Okay, 20. Good. Okay,
let's switch sides again,
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dangle your towels,
so you got the end of it.
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Grab about 6 to 8 inches away.
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We're gonna come
up not to the side,
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do 20 of them again. In
fact when people eat meat they
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don't realize that they
have three ounces of chicken
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or three ounces of steak
or fish, therefore women,
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she basically has all
the protein a day she needs,
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and there is no
carbohydrates in meat,
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so what are you gonna
eat for the rest of day,
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but what happens is we
have way too much protein
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and we need to
get rid of it somehow.
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One of the things we lose
by that, by causing the high
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acidity of the blood
through all the amino acids
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is an aching imbalance
and the need to bring the pH
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level back in a normal balance.
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How many have we
got there? Twenty.
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Okay, good, good. Okay,
let me hold on to your towels
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there for a moment and now
I would like you to stretch
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your back by bringing
your arm up over the head.
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Can you do that?
And I'll keep talking.
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So we're gonna hold
that for about 15 seconds.
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Hold it steady.
Don't pull too hard.
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Make it a nice
comfortable stretch.
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We're gonna hold for 5
more seconds, 4, 3, 2, 1.
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Now let's switch. Go to
the other side. There we go,
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good. So what we find
is a high protein intake is
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causing that
negative calcium balance.
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And a lot of nutritional
text books will point that out,
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but yet we tend to ignore
that situation with all the
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protein we're taking in,
it has to be eliminated it
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somehow. And so that
high acidity will causes that
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to pull alkaline
phosphate from the bones
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and one of the things
that comes along with that
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is calcium, okay, go
ahead and relax, okay.
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Now I want you put
your forearm across the body
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and stretch your shoulder,
okay. Another thing that
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causes osteoporosis
is consumption of pop,
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oh! That's a bad one. Pop
and Diet Pop demonstrating
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on the bones, it has
phosphoric acid in there.
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Similar chemical
structure to phosphorus,
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but not the same thing and
phosphorus and calcium play
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seesaw battle. So it's
constantly pulling bone,
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calcium out of bone
matrix and many a nutritional
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specialists says, you
think that women now have
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problems with
osteoporosis just wait,
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until this
generation of girls grows up,
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it's really going to
be bad. Okay, switch over.
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So Brittany you should
be happy that you don't
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drink Pop. Good and
Janie, I imagine you don't drink
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Pop either that's good.
And you're getting to that
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age category, a lot of
your friends are worried
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about osteoporosis. Oh!
Yes. Isn't that right? Yes, yes.
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Okay, hang on to that.
Okay, five more seconds, 4, 3,
00:10:02.84\00:10:08.54
2, 1, okay. Gonna
give you your towel back?
00:10:09.20\00:10:12.42
Good, let's take the
towel now and drape it over our
00:10:13.63\00:10:17.47
hand on the thumb
side and reach underneath
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and grab a hold.
We're gonna curl our arm up.
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We're gonna go down.
We're gonna curl up and down,
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and curl up and down.
We're gonna do 20 there.
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Now if you want to
use a dumbbell you can
00:10:29.88\00:10:31.96
or you can fill up a
Clorox jug with water,
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hope you're counting it
or I'm gonna make you do them
00:10:34.97\00:10:36.76
over again, okay. And
that way you can give yourself
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a little more resistance,
but you can make yourself work
00:10:41.50\00:10:43.44
really hard with the
towel. You can really bear down
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and make it work, right.
Okay, 14, good, 15 and 16
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and 17, good, keep
going, 18, two more,
00:10:54.71\00:10:57.91
all the way down and
20, okay, switch sides.
00:10:58.53\00:11:02.14
Now you take it in your
left hand. Drape it over your
00:11:02.40\00:11:04.41
thumb side. Get a
hold of it underneath.
00:11:04.44\00:11:06.64
You want have your arm
out a little bit at an angle,
00:11:06.67\00:11:08.94
so you can get full
range of motion and curl up
00:11:08.97\00:11:11.67
and down and up and
down and up and down and up
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and down, keep going,
good. Reach out a little bit.
00:11:17.92\00:11:25.18
Good, and we got five
more to go and two more.
00:11:30.23\00:11:45.37
Next what we're gonna do
is going to be a little bit
00:11:48.36\00:11:49.59
tougher, gonna
reach over the head,
00:11:49.62\00:11:51.71
you're gonna grab a hold
of it with the other hand
00:11:51.74\00:11:53.99
and you're gonna pull
down and then you're gonna
00:11:54.44\00:11:56.34
push back up. And you
want to get it so you can get
00:11:56.37\00:11:59.29
all the way up. So if you
have to let your hand down
00:11:59.32\00:12:01.94
a little further that's
okay, but you want to focus on
00:12:01.97\00:12:04.77
getting a good full
extension, good, excellent,
00:12:04.80\00:12:09.72
that's the way, and
make it work. Come on,
00:12:09.75\00:12:12.89
make them tight,
come on. Twenty of them.
00:12:13.85\00:12:16.58
Have you counted. Yeah! 5, 6.
00:12:16.61\00:12:20.24
Way down, way down,
come on everybody at home is
00:12:23.15\00:12:25.22
counting on you Janie.
Keep that elbow in one spot
00:12:25.25\00:12:29.69
there. There you go. Way
up, way up, way up, good.
00:12:29.72\00:12:35.41
How many are we on
there? 17, 18, 19, 20.
00:12:39.40\00:12:45.99
Good. Are you
able feel those. Umm!
00:12:46.02\00:12:48.26
Alright. Okay.
Let's go that way.
00:12:48.69\00:12:50.61
Okay, go to the other
side now. With the other arm.
00:12:50.64\00:12:54.56
There you go. Okay,
and push all the way up.
00:12:54.59\00:12:58.06
And way down.
There you go and push up.
00:12:58.70\00:13:02.42
You might need to sign
this hand down a little more
00:13:03.89\00:13:05.54
so you get a full range
of motion. There you go.
00:13:05.57\00:13:08.14
Good, that's the way, Brittany.
00:13:09.06\00:13:10.61
Keep it going.
Where we at Janie? Eleven.
00:13:13.51\00:13:19.84
Okay, okay, and five
more, 16, 17, 18, 19, and 20,
00:13:20.25\00:13:36.78
good, alright. Very good ladies.
00:13:36.81\00:13:39.40
Now, we need to work some
legs and that's gonna be one
00:13:40.25\00:13:43.14
of the best areas
for the weight bearings.
00:13:43.17\00:13:45.03
Now let's loosen up our
legs a little bit first by
00:13:45.06\00:13:47.00
stepping out and then
shifting, and then shifting
00:13:47.03\00:13:52.94
and shift, good, back
and forth. Let's go five more
00:13:53.81\00:14:01.04
each direction. There
is 1 and 2 and 3 and 4,
00:14:01.07\00:14:11.82
one more time, and 5,
good. Now, while you have
00:14:11.85\00:14:17.06
your hands on your hips,
we're gonna do some lunges.
00:14:17.09\00:14:18.90
Now whenever we do lunges,
we want to make sure that
00:14:19.39\00:14:22.35
we don't send our
knee past our foot.
00:14:22.38\00:14:24.59
We want to keep
the knee over the foot,
00:14:24.62\00:14:26.98
so let's go ahead and step out.
00:14:27.01\00:14:28.50
Lunge, okay, now
right foot, good.
00:14:29.33\00:14:32.75
This is an excellent
weight bearing exercise,
00:14:34.04\00:14:35.85
but also one that can
cause a lot of soreness,
00:14:35.88\00:14:38.95
so you want to be careful,
especially if you're just
00:14:38.98\00:14:40.98
beginning on this one.
It can really get to you.
00:14:41.01\00:14:43.74
And if you can't go as
far down as these ladies are
00:14:44.33\00:14:46.83
that's okay, too. So,
you can do more of a modified
00:14:47.14\00:14:49.67
lunge. Where you are
not going down as far.
00:14:49.70\00:14:52.19
Still the same principles apply.
00:14:52.76\00:14:54.77
Do not send your
knee over your foot.
00:14:54.80\00:14:57.74
Okay, keep it going,
good. You girls keep going and
00:14:58.76\00:15:04.34
I'll make sure
you're doing it right, okay.
00:15:04.37\00:15:06.39
Yes, sir. Where are we at Janie?
00:15:06.42\00:15:08.49
12, okay, good. Step
out, lets slow it down a
00:15:10.74\00:15:17.47
little bit. We're
getting a little bit fast there.
00:15:17.50\00:15:19.78
Slow it down, slow
it down some more, slow,
00:15:21.35\00:15:25.54
there we go, good.
Okay, let's go four more.
00:15:25.57\00:15:29.49
There is 1 and 2 and
3, one more, and 4, good.
00:15:30.45\00:15:42.03
Now, we could do some squats.
00:15:42.68\00:15:44.74
Okay, cross your
arms across your chest.
00:15:44.97\00:15:47.05
Similar principle as
we did with the lunges.
00:15:47.08\00:15:49.77
We don't want our
knees to go over our feet,
00:15:50.14\00:15:52.05
they're gonna stay
right there stationary.
00:15:52.08\00:15:53.88
So, squat down,
push the hips back,
00:15:53.91\00:15:56.05
chest up, squat down and
up. We need to do 20 of these.
00:15:56.08\00:16:01.43
There is 4 and 5 and
6 and 7 and 8, 9 and 10,
00:16:03.05\00:16:17.27
and 1 and 2, bend your knees,
3, and get your knees bend
00:16:18.83\00:16:25.00
a little more there Janie.
Sorry, 5, keep your chest up.
00:16:25.03\00:16:28.40
Let's squat down a
little more, good, squat down,
00:16:28.43\00:16:31.45
that's better, good
and down. Now let's go down
00:16:31.48\00:16:36.32
and hold. We're
gonna hold for 20 seconds.
00:16:36.35\00:16:39.11
No problem. There is 5
and 10 and 15, 16, 17, 18, 19
00:16:40.18\00:16:58.50
and 20, good. Okay,
On your hand and knees.
00:16:58.53\00:17:01.93
Pull one leg back.
Okay, now I'd like you to flex
00:17:08.67\00:17:09.64
your leg up. There
you go and out, and flex,
00:17:09.65\00:17:12.78
we're gonna do that 20
times, good, and out and in,
00:17:12.81\00:17:18.13
and out and in, squeeze
it down a little slower like
00:17:18.16\00:17:22.62
you're flexing that
area. Just like you're flexing
00:17:22.65\00:17:25.00
your arm, except now
you're flexing your hamstring,
00:17:25.03\00:17:27.13
good and there's 8 and
9 and 10, 11, good, and 12
00:17:27.88\00:17:39.53
and 13, good, 14, 15,
16, four more, 17, 18, 19,
00:17:39.56\00:17:54.57
one more, 20, good. Switch
legs. Right leg out, flex it
00:17:54.60\00:18:01.20
and out, and flex and
out, and flex and out and flex,
00:18:01.70\00:18:08.25
good, flex, out, flex,
out, flex, out, push your arms
00:18:08.91\00:18:16.30
out straight Janie. There
you go, flex and out, flex
00:18:16.33\00:18:21.29
and out, and 10 and out,
1 and 2 and 3 and 4 and 5
00:18:21.95\00:18:34.54
and 6, 7, and 8, two more,
9 and 10. Lay on your side,
00:18:35.34\00:18:45.43
okay. Grab a hold of
your left ankle and pull back,
00:18:46.57\00:18:50.80
stretching the quadriceps.
Another thing that causes
00:18:51.48\00:18:55.12
osteoporosis is the
consumption of coffee
00:18:55.15\00:18:58.47
and alcohol. Find
another thing that either one of
00:18:58.50\00:19:01.44
you girls are into, but
that causes a diuretic affect.
00:19:01.47\00:19:04.85
Anytime you start
losing extra cellular fluid by
00:19:04.88\00:19:07.78
taking in too many of
these things. One of the things
00:19:07.81\00:19:09.86
that's lost in there is
calcium and the body always
00:19:09.89\00:19:13.08
needs calcium in order
to have muscular contraction
00:19:13.11\00:19:15.75
and brain function. So
calcium is very important.
00:19:15.78\00:19:18.34
And if you don't give
yourself the calcium you need
00:19:18.37\00:19:20.76
or you cause yourself to
lose too much then it's going
00:19:20.79\00:19:23.03
to have to get it
from somewhere else,
00:19:23.06\00:19:24.44
okay, flip over. And
surprisingly one of the
00:19:24.47\00:19:31.09
highest sources of calcium
that I know, is whole sesame
00:19:31.12\00:19:34.69
seeds. There are 1,160
milligrams for half a cup,
00:19:34.72\00:19:38.92
these things are loaded.
But you're gonna get calcium
00:19:39.42\00:19:41.25
in every fruit and vegetable
and every whole grain bread
00:19:41.28\00:19:44.62
and cereal you're gonna have.
00:19:44.65\00:19:45.96
Okay, leafy green
vegetables are high in calcium,
00:19:46.50\00:19:49.32
like broccoli and
spinach and so forth.
00:19:49.35\00:19:52.05
Okay, and five more
seconds, 4, 3, 2, 1, okay.
00:19:56.14\00:20:02.20
Lay on your back. Now,
we're gonna stretch the
00:20:02.23\00:20:04.85
hamstring. Reach up
behind your knee and pull it up
00:20:04.88\00:20:07.45
towards your chest, and
pull, and let's hold that
00:20:07.48\00:20:18.20
for 10 more seconds. 5,
6, 7, 8, 9, and switch, okay,
00:20:18.23\00:20:30.25
pull the leg up, pull
way back and hold and for 10
00:20:30.28\00:20:41.29
more seconds, 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10, good.
00:20:41.32\00:20:53.80
Alright, now what I
want you to do is bring your
00:20:54.30\00:20:55.94
left leg back up again.
And I want you to cross it over
00:20:55.97\00:20:59.41
the body and stretch that way.
00:20:59.76\00:21:01.40
So your stretch will
keep you moving. Oh! Okay.
00:21:01.43\00:21:02.94
Keep yourself down.
There we go. And just feel that
00:21:02.97\00:21:06.53
stretch in the hip area,
okay, and try and keep your
00:21:06.56\00:21:09.66
shoulders down as much
as much possible, good.
00:21:09.69\00:21:12.26
Okay, let's go the other
way now, put your shoulders
00:21:19.54\00:21:24.33
down, good. Feel it
comfortable like that
00:21:24.36\00:21:26.79
Brittany. Do you sleep like
that, okay, 10 more seconds,
00:21:26.82\00:21:31.83
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:21:31.86\00:21:41.92
Up on your feet.
Come on over here,
00:21:41.95\00:21:44.64
you get to use me as a
wall, we're gonna do some calf
00:21:44.67\00:21:47.89
raises now. I want the
both of your feet off the edge,
00:21:47.92\00:21:51.63
hang on to me, okay,
let's go up and down, and up
00:21:52.07\00:21:58.23
and down, we're gonna
do 30 of these. So Janie,
00:21:58.89\00:22:01.72
you count them.
If you lose track.
00:22:01.75\00:22:03.20
We'll start over at
zero, it won't be a problem.
00:22:03.23\00:22:05.21
So in our society
today, it's not surprising
00:22:06.98\00:22:09.98
why osteoporosis is
in epidemic proportions
00:22:10.01\00:22:12.84
when you think
about high protein intake,
00:22:12.87\00:22:14.91
consumption of Pop,
consumption of alcohol
00:22:15.35\00:22:17.92
and coffee and then the
final thing is lack of weight
00:22:17.95\00:22:21.27
bearing exercise and of
course that's what we're
00:22:21.30\00:22:23.53
doing right now. And
for those ladies that are
00:22:23.56\00:22:25.80
following along at home
you are on the right track
00:22:25.83\00:22:28.27
by getting the weight
bearing exercise going.
00:22:28.30\00:22:30.39
Where are we at
Janie? Twenty four.
00:22:33.08\00:22:34.25
Twenty four,
already, okay. 5 and 6.
00:22:34.28\00:22:37.32
You are only
counting by twos' okay,
00:22:39.19\00:22:41.41
Thirty. Good, alright,
now lets stretch the calf out
00:22:42.50\00:22:45.85
by stepping back and
pressing the heel to the ground.
00:22:46.52\00:22:48.76
In fact, it's interesting
as osteoporosis isn't a
00:22:56.64\00:22:58.88
disease, of people
eating animal or vegetarians,
00:22:58.91\00:23:01.49
it's a disease of
people who eat animal products.
00:23:01.52\00:23:03.54
And those who take in
the most dairy products are
00:23:03.94\00:23:06.25
those the ones that lead
the world in per capita in
00:23:06.28\00:23:08.42
osteoporosis. Push
down, hold our stretch
00:23:08.45\00:23:14.77
and we're gonna go 10
more seconds, okay, relax.
00:23:19.91\00:23:29.26
We're gonna work
our neck a little bit.
00:23:30.41\00:23:32.26
We're gonna look
down, we're gonna look up,
00:23:32.29\00:23:34.67
look down and up, look
down and up, and down and up,
00:23:35.21\00:23:42.16
and down and
up, and down and up.
00:23:42.78\00:23:46.89
Now we're gonna go from
the side, the other side
00:23:46.92\00:23:50.46
and switch and
switch and over and over.
00:23:51.44\00:23:57.89
We're gonna do 4 more
each way. There's 1 and 2 and 3
00:23:57.92\00:24:09.93
and 4, good. Now we're
gonna put our head to the side
00:24:11.60\00:24:14.56
and turn and turn and
turn and turn and turn and turn
00:24:15.92\00:24:27.16
and turn, one more
time, turn and turn, good.
00:24:28.05\00:24:32.82
Now we're gonna do our abdomen.
00:24:33.45\00:24:34.66
Hands behind the back,
gonna contract our abdomen,
00:24:34.69\00:24:38.02
bend over, up, lean back,
contract, over, up and back,
00:24:38.54\00:24:46.74
contract, over, up and
back, contract, over, up and
00:24:47.25\00:24:55.11
back, contract, over, up
and back, contract, over, up
00:24:55.14\00:25:03.17
and back, contract, over,
up and back, contract, over,
00:25:03.79\00:25:10.73
up and back, contract,
over, up and back, contract,
00:25:11.27\00:25:17.97
over, up and back,
contract, over, up and back,
00:25:18.55\00:25:25.16
contract, over, up and
back, contract, over, up
00:25:25.46\00:25:32.19
and back, contract,
over, up, let's go two more,
00:25:32.70\00:25:37.56
contract, over, up and
back, contract, over, up
00:25:37.59\00:25:44.46
and back, good. Let's rotate
and turn and turn and turn
00:25:45.00\00:25:57.15
and turn and turn,
gonna go five more each way.
00:25:59.00\00:26:05.49
There is 1 and 2 and
3 and 4, one more time,
00:26:07.29\00:26:24.71
and 5, good. Thanksa lot ladies.
00:26:25.96\00:26:28.93
As we get into a
good exercise program
00:26:32.89\00:26:34.90
it's amazing what wonderful
things can happen by doing
00:26:34.93\00:26:37.59
so, and by getting
in some weight training
00:26:37.62\00:26:39.95
or resistance work,
like we're trying to do here
00:26:39.98\00:26:42.56
or buying some hand weights
or whatever you need to do.
00:26:42.79\00:26:45.27
Get out there and do some work.
00:26:45.30\00:26:46.88
Ladies, don't worry you
are not going to put on a
00:26:46.91\00:26:48.64
bunch of bulky muscle.
It's very hard to put on muscle,
00:26:48.67\00:26:51.46
it's hard enough for men
to do that. You're gonna not
00:26:51.49\00:26:53.52
have the problem, but look
at the other things in your
00:26:53.55\00:26:56.11
life. Watch what you're eating.
00:26:56.14\00:26:57.88
Protein really piles
up on you in a hurry.
00:26:57.91\00:26:59.99
As I mentioned earlier in
the show, just three ounces
00:27:00.26\00:27:02.41
of meat is going to give
you all the protein you need
00:27:02.44\00:27:04.27
in a day. So what's
going to happen with
00:27:04.30\00:27:06.02
all the rest of it? The
body has got to get rid of it
00:27:06.05\00:27:08.80
doesn't want to
store protein as protein,
00:27:09.17\00:27:10.99
it's going to be
broken down and stored as fat
00:27:11.33\00:27:13.72
or utilized as a carbohydrate.
00:27:13.75\00:27:15.66
Then also look about
what you're consuming.
00:27:16.48\00:27:18.46
As far as pop goes it
has no nutritional value,
00:27:18.94\00:27:21.89
but obviously it's
harmful for your health.
00:27:21.92\00:27:23.71
Same goes with
alcohol and coffee.
00:27:23.74\00:27:25.68
It's not providing you
any benefit, but certainly
00:27:25.71\00:27:27.87
it's causing some detriments.
00:27:27.90\00:27:29.45
And get into a regular
exercise program where ever
00:27:29.48\00:27:32.25
you want to do it,
however you want to do it.
00:27:32.28\00:27:34.39
Get in there and do it.
And also remember to do it
00:27:34.64\00:27:37.19
for the right reason and
if you claim the promises
00:27:37.22\00:27:39.45
of the Lord, which
says in Philippians 4:13,
00:27:39.48\00:27:42.27
that I can do all
things through Christ
00:27:42.55\00:27:44.40
which strengthens me. You
don't have to worried about
00:27:44.43\00:27:46.75
osteoporosis and you can
glory in him. God bless you.
00:27:46.78\00:27:50.47
I'll look forward to
seeing you next time.
00:27:50.50\00:27:52.62