The following program
is designed to demonstrate
00:00:02.49\00:00:04.39
simple workouts that you can use
00:00:04.42\00:00:06.07
to improve your health.
00:00:06.10\00:00:07.07
Be sure to
consult your physician
00:00:08.77\00:00:10.36
before beginning
any exercise program.
00:00:10.39\00:00:12.46
Vegetarianism is
a word that often
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times starts around,
but not always understood.
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Is it truly
helpful for our health?
00:00:17.92\00:00:19.99
Find out more about it
next on Body and Spirit.
00:00:20.02\00:00:23.31
Hello, I am Dick
Nunez Wellness Director of
00:00:49.25\00:00:51.03
the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Today, as we're
going to our exercise
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program. We're gonna talk about
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vegetarianism,
that's something that often
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times greatly
misunderstood and the term gets
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tossed around very loosely.
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I often times
heard say, people say
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I'm a vegetarian, I only
have chicken and fish still.V
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And when I checked that wasn't
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considered a
vegetable, but vegetarianism
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has gone lot of
bad press as of late
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especially with all
these high protein diets
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and trying to diminish the
importance of carbohydrates
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and that's
unfortunate. But carbohydrates
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have gone a bad rap
because they are always
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linked to the same
thing as far as whether
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it would be simple
sugars or process foods
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compared to whole
grains of foods and vegetables.
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They are all
considered the carbohydrates
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and they all get
lumped in the same category
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and that's shouldn't
be. The vegetarianism
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is truly a helpful
diet, I've changed to being
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a vegetarian
well over 20 years ago
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and that has really
helped my health. Now talk
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more about that, as
we get into our workout.
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But I believe we are
ready to get started and
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helping me out
today will be Jenny Baker
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from Inveprness,
Florida, where she is a
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physical education
teacher and Omar Mascara,
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who is a massage
therapist at the Black Hills
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Health and Education Center.
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Okay, well we're gonna warm up
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a little bit here
and we're gonna start out
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by just doing
the some arm circles
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and getting our body
loose and let's go up and around
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about 3 more times and 1 more.
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Now, let's go the other way,
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I do this, I
imagine I'm doing the
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butterfly stroke in a
swim, as I can't swim at all.
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I have to have
an good imagination,
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3 more times. Okay,
let's put our hands on our
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hips and let's loosen
up our legs little bit too,
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we are just gonna step
up, just raise our knee up
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and get the blood
circulating to our lower body
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as well. Let's do
about 5 more each side,
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now we can speed
it up if you want,
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good we're gonna
marching a little bit.
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Alright, let's
push our hands together
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and we're gonna
push across the body.
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Now, we're gonna go
the other way and back
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and back and back. You
wanna keep the shoulders square
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and just use
your arms. Go across,
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what we're trying to do
is, is we're try squeeze
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the chest on each movement.
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Okay, you feel
on your chest Omar?
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Oh! Yes, I feeling? Good,
Jenny you feeling it? Okay.
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Okay, the hard you
push the more you're
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getting out of it.
Now, I like you to do
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stop in the
middle there for a moment
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and just push hard
and that's like a nice
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symmetric contraction.
So, I should be pulled your
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hands apart,
really good pretty strong,
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pretty strong. Let's
check Omar here, alright,
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alright. They both
pretty tough, okay, now let's do
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some more movement.
Come across and back,
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keep the shoulder
square and just use the arms,
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good, good, good.
Let's do about 10 more
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each way; there is 3 and 4
and 5 and 6, 7, 8, 9 and 10
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Now, let's hold it
together in the middle
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still. And I want you
to hold that real tight,
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hold that 10 more
seconds, let's make sure
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you stay in tight there.
Very good, not a problem,
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or even try you.
Okay, alright and relax,
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hands behind the
head and we're gonna
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push the elbows back as much as
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possible to try and
stretch the chest area that we
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just worked. Okay,
let's bring your arms across
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the body and pull
your shoulder blades apart
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and backup
behind the head again.
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Push the elbows
back and let's pull
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the shoulder blades apart.
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Okay, Jenny could
you go get our towel for
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us please. One for you,
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one for you and
one for me, okay.
00:05:11.26\00:05:12.90
What we're gonna do
is, is we're gonna take
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our towels like this
and pull hard like we try
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and tear in two. If it happens
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well I'll be surprised,
but anyhow bring it up
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and come down and
up and down and up
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and down and up and down.
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Good, keep it up okay
I wanna do 30 of this.
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How many we've
done so far? Eight
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Eight, okay, I wasn't raised a
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vegetarian in fact.
At one time in my life,
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I used to eat 3
pounds of meat and gallon of
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milk, half dozen
eggs everyday. Wow. So,
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well I used to look
forward to eating all sorts
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of different
types of meat and over
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20 years ago I
become a vegetarian.
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Haven't regretted
it, how many we're on
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there Jenny?
Nineteen. Okay, we still have
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more to go. And the
very strong as I ever was,
00:06:05.01\00:06:08.21
when I eating all
that meat, I could
00:06:08.24\00:06:10.33
bench press 450
pounds, 455 pound actually
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and then when I
become a vegetarian some
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of 20 some odd years later.
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I bench press 500
pounds. So, I actually
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stronger on the vegetarian diet.
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Twenty nine. Okay,
1 more. Thirty. Now,
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we're gonna
bend over the way, so
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we're gonna pull
it up to our abdomen
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and push up.
Now, when you do this,
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it's important to do
it slowly on the way down.
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Good, Omar and push
your shoulder blades out
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as you do it, bend
over little bit more, good.
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So, you squeezing your
shoulder blades together
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and then pushing them way out.
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Good, as I put my
hands on Jenny scapula
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it's pushing my
fingers together and then as
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she goes down. She comeback out
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and that's working
those muscles there in the
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upper back. Now, I wanna
you do 30 of these as well
00:06:55.08\00:06:57.05
Thirteen Thirteen, I
felt we only done like
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3 of them.
Fourteen Okay. Fifteen Good,
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you count in Spanish
too, so we make sure we've
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a little same count okay Omar.
00:07:05.41\00:07:06.89
Alright, how many is
that? Twenty one. Twenty one.
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Twenty two. Oh! You
guys on different counts.
00:07:11.74\00:07:14.07
Okay, that's good that
will make more interesting.
00:07:14.10\00:07:16.08
Alright keep the
forearm, keep the forearm up,
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reach out, up, reach
out. Where we are at Jenny?
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Thirty. Okay, now
what we're done here.
00:07:25.12\00:07:26.77
We're gonna pull
apart from this position,
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pull and hold that
steady. Now this is an
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isometric
contraction, isometrics
00:07:30.97\00:07:33.15
is when you have
resistance with no movement
00:07:33.18\00:07:35.41
and usually what we do it
called isotonic movements,
00:07:35.44\00:07:38.13
which is resistance with
movement and there is also
00:07:38.16\00:07:41.15
what it called
Isokinetic movements,
00:07:41.18\00:07:42.66
which are movements
with the speed control,
00:07:42.69\00:07:44.67
okay good.
Alright, you can stop that.
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Okay. Real feeling. You
call this discipline, alright
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Now, we're gonna
be it in this position
00:07:53.43\00:07:54.75
and pull apart again
and now we're gonna press up
00:07:54.78\00:07:57.30
and bring it back
down and up and down
00:07:57.33\00:08:00.61
and while we doing
this. We are pulling the towel
00:08:00.64\00:08:02.93
apart, so that it
should help there is a shoulder
00:08:02.96\00:08:06.61
stimulation while
we are doing this.
00:08:06.64\00:08:08.01
Okay, let's do 30
of those Jenny? Ten.
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Good, okay you
got 20 more to go.
00:08:14.52\00:08:16.79
Let's go
straight up overhead Omar,
00:08:16.82\00:08:18.92
come out at an angle
little bit. Try and go
00:08:18.95\00:08:20.89
straight up, right up
to the rafters up there.
00:08:20.92\00:08:23.00
One of the things
that people worry about on
00:08:28.95\00:08:30.80
a vegetarian diet
is B12 and B12 can
00:08:30.83\00:08:34.04
actually be picked up
half of it is producing
00:08:34.07\00:08:36.48
your mouth overnight,
you can just rinse your mouth
00:08:36.51\00:08:38.03
for a while. Because
the bacteria is producing
00:08:38.06\00:08:40.25
the amount overnight,
but too often what people do
00:08:40.28\00:08:42.37
is they take a
mouthwash or something, which
00:08:42.40\00:08:44.38
is an antibacterial
agent and it destroys
00:08:44.41\00:08:46.89
the bacteria
that's producing the B12
00:08:46.92\00:08:48.73
in the mouth overnight.
00:08:48.76\00:08:49.99
Thirty Okay, 30.
Okay, now we're gonna do
00:08:50.02\00:08:52.44
starting to feel that
already. Okay. Oh! Yes.
00:08:52.47\00:08:54.78
Now we're gonna
raise up again like this,
00:08:54.81\00:08:57.74
using the towel corner
part and we're gonna do 30
00:08:57.77\00:09:01.27
of those. And
actually the term vegetarianism
00:09:01.30\00:09:09.35
has several different
terms You heard the term
00:09:09.38\00:09:11.75
Vegan and the Vegan
vegetarian is actually
00:09:11.78\00:09:14.71
somebody who
totally abstains from animal
00:09:14.74\00:09:16.80
products and we're
talking about no leather
00:09:16.83\00:09:19.10
shoes, no
leather belt or whatever.
00:09:19.13\00:09:20.87
I'm not a Vegan
because I still wear a leather
00:09:20.90\00:09:23.16
shoes occasionally
and have a leather belt.
00:09:23.19\00:09:25.26
But I'm a total vegetarian,
00:09:25.29\00:09:26.82
so in the term Vegan gets use.
00:09:26.85\00:09:29.26
It's usually used in the
terms of total vegetarian,
00:09:29.29\00:09:31.97
but it's not always the
case the total vegetarian
00:09:32.00\00:09:34.44
is not necessary
Vegan, but the Vegan is
00:09:34.47\00:09:36.64
gonna be a total
vegetarian. Okay,
00:09:36.67\00:09:39.08
How many we got there?
Twenty three Twenty four
00:09:39.11\00:09:42.18
Okay and we've
what's also called ovo-lacto
00:09:42.21\00:09:47.07
vegetarians, those people
still taking milk and eggs
00:09:47.10\00:09:50.68
Thirty. Alright,
very good feel in that
00:09:52.12\00:09:55.50
little bit already.
Yes Now, I'm going to take
00:09:55.53\00:09:56.81
the towel. Now, I
like you do is, do the
00:09:56.84\00:09:58.58
shoulder stretch,
where you put the arm up over
00:09:58.61\00:10:00.13
the head and get
hold of your elbow.
00:10:00.16\00:10:01.90
There you go and
we're gonna hold that
00:10:01.93\00:10:06.25
for about 15 seconds
whenever you're doing a stretch
00:10:06.28\00:10:08.45
don't pull too hard,
make it a comfortable stretch
00:10:08.48\00:10:12.64
and make sure you
keep your breathing going.
00:10:12.67\00:10:14.80
Don't hold your breathe at all
00:10:14.83\00:10:16.11
because that will lead to
a Valsalva maneuver, which
00:10:16.14\00:10:18.52
is intrathoracic and
intracranial pressure that
00:10:18.55\00:10:20.64
we don't want.
Alright, let's go ahead
00:10:20.67\00:10:23.68
and switch it around.
00:10:23.71\00:10:24.68
And some of the health benefits
00:10:26.91\00:10:29.40
they find with the
people in our country
00:10:29.43\00:10:32.28
have about a 42
percent chance to getting some
00:10:32.31\00:10:34.73
type of cancer in their life.
00:10:34.76\00:10:36.05
If you become
ovo-lacto vegetarian
00:10:36.08\00:10:37.86
that drops down to 32 percent,
00:10:37.89\00:10:39.76
but if we go to
total vegetarian it drops
00:10:39.79\00:10:42.18
down to 2 to 3
percent So, you can go
00:10:42.21\00:10:44.56
from 42 down to 32 Jenny
or you can go all the way down
00:10:44.59\00:10:46.75
to 2, I'm putting
it what you wanna do.
00:10:46.78\00:10:49.13
Okay, let's go ahead and relax.
00:10:49.16\00:10:50.63
Alright, now, we
wanna stretch the
00:10:51.85\00:10:53.29
shoulder area by reaching across
00:10:53.32\00:10:57.01
and putting the
hand in behind the elbow
00:10:57.04\00:10:59.64
and pull across.
Often times, I think it's
00:10:59.67\00:11:04.20
interesting when
people say to me.
00:11:04.23\00:11:06.05
Yeah, if we're
gonna vegetarian diet.
00:11:06.08\00:11:07.45
You're gonna waste
the way to nothing,
00:11:07.48\00:11:08.60
well hasn't happen
yet and well I was on
00:11:08.63\00:11:11.48
a vegetarian
diet, I actually got up
00:11:11.51\00:11:13.15
to 292 pounds.
When, I was bench pressing
00:11:13.18\00:11:15.14
to 500, which
is more the weight,
00:11:15.17\00:11:17.12
when I was eating all that meat.
00:11:17.15\00:11:18.22
Okay, let's switch sides.
00:11:18.25\00:11:19.35
My diet was so bad
Omar; do you know what
00:11:19.38\00:11:22.67
M&M are and all
that kind of stuff,
00:11:22.70\00:11:24.50
all those candy.
My mother used to buy
00:11:24.57\00:11:26.51
a 1 pound Hershey bar, 1 pound
00:11:26.54\00:11:28.56
Nestle crunch bar and
bake a kid cereal pops
00:11:28.59\00:11:30.39
every Friday and
eat the whole thing on
00:11:30.42\00:11:32.33
Friday. Oh, me. Oh!
Yes. Wow! That's why I
00:11:32.36\00:11:35.79
don't have quite as
a big and bright smile
00:11:35.82\00:11:37.21
as you have. Okay,
relax. Let's go and take your
00:11:42.76\00:11:43.73
towel again. Now,
we're gonna work the biceps
00:11:43.74\00:11:44.71
and what we're
gonna do that is drape it
00:11:44.72\00:11:46.73
over the thumb
side. Get a hold of our
00:11:46.76\00:11:48.71
towel underneath,
we're gonna curl our
00:11:48.74\00:11:50.83
arm up and we're
gonna pull it down
00:11:50.86\00:11:52.67
and curl up and
down and you may need to
00:11:52.70\00:11:55.86
put your arm out to
about the 45 degree angle
00:11:55.89\00:11:58.57
and now let's you
get a full extension.
00:11:58.60\00:12:01.06
As you wanna get all the
way down and use yourself
00:12:01.09\00:12:05.39
to give
resistance on the way up.
00:12:05.42\00:12:07.45
How many we're done there Jenny?
00:12:07.48\00:12:08.60
Nine. Nine,
okay. Let's get the 20
00:12:08.63\00:12:12.48
of these and there
is 12 and 13 and 14,
00:12:12.51\00:12:19.65
15, 16, 17, 3 more
18, 2 more 19, 20. Good,
00:12:19.68\00:12:30.16
switch over,
okay and let's curl.
00:12:30.19\00:12:33.43
Omar are you vegetarian? Vegan.
00:12:36.17\00:12:38.30
Okay, so you don't
have the leather shoes
00:12:38.33\00:12:40.58
or anything ha? No. Okay,
so you totally Vegan, okay
00:12:40.61\00:12:44.90
How long you been
doing that? Well, I'll be
00:12:44.93\00:12:48.83
completed totally
in 1991. 91, okay.
00:12:48.86\00:12:51.47
But I'm Vegan maybe the
last two years in my life.
00:12:51.50\00:12:55.71
How many we got
there Jenny? Sixteen.
00:12:55.74\00:12:57.99
Okay and 1 more
time good. Okay, shake
00:12:58.02\00:13:05.54
the arms out,
Jenny are you vegetarian.
00:13:05.57\00:13:07.85
Yes. How long
you've been vegetarian?
00:13:07.88\00:13:10.21
Past 26 years. Wow! So do I,
00:13:10.24\00:13:14.28
okay now we're
gonna take our towel
00:13:14.31\00:13:16.21
and we're gonna
bring our elbow out
00:13:16.24\00:13:19.02
and we're gonna
push out like that.
00:13:19.05\00:13:20.81
Give yourself enough
slack, where you can get
00:13:20.84\00:13:23.50
your arm fully extended out.
00:13:23.53\00:13:25.19
Keep your elbow
up the whole time
00:13:27.56\00:13:28.53
and just push
out with the tricep.
00:13:28.54\00:13:29.51
Keep your elbow one
spot the whole time.
00:13:29.52\00:13:31.98
There you go don't
punch me in the nose Omar.
00:13:32.01\00:13:35.55
I need help. Okay
keep going reach way out,
00:13:36.96\00:13:42.82
it will be fine.
Okay, let's do 10 more
00:13:42.85\00:13:49.37
1 and 2, very good and 3 and 4.
00:13:49.40\00:13:56.18
Make yourself work on
the way back too Jenny.
00:13:56.21\00:13:58.96
Six. Like that. That's
right and 8, 9, 1 more 10.
00:13:58.99\00:14:07.93
Okay, now we're
gonna switch around,
00:14:07.96\00:14:11.08
which makes it tough
because we have to get
00:14:11.11\00:14:12.69
the coordination
down again, so have your
00:14:12.72\00:14:14.93
left arm in. Okay,
now we're just gonna push
00:14:14.96\00:14:17.97
it out and draw it back,
push it out, draw it back,
00:14:18.00\00:14:22.01
push it out, draw it
back, push out, draw back,
00:14:22.04\00:14:26.31
push out. I see, how
we're doing back there good.
00:14:26.34\00:14:30.05
Great, Omar that's
looking much better.
00:14:33.20\00:14:34.77
Make it work both
ways, we should feel that
00:14:34.80\00:14:37.09
muscle being tight. The
whole time, the whole time
00:14:37.12\00:14:40.30
it should be tight. There
you go, you fall off the edge
00:14:40.33\00:14:43.59
of the platform now.
Okay. Keep that elbow up.
00:14:43.62\00:14:46.50
Yeah. You feel that Omar. Yes, I
00:14:46.53\00:14:50.79
feel it. Good, good.
00:14:50.82\00:14:52.68
Where we at, how
many of you got there?
00:14:57.73\00:14:59.86
Oh! Sixteen. Okay,
okay, keep it tight.
00:14:59.89\00:15:03.94
Yeah. Good, good, good
20. Okay. It's amazing, we
00:15:03.97\00:15:12.79
can do with towel. Very
good, yes towels can be very
00:15:12.82\00:15:14.96
effective workout tools
Alright, we're gonna warm
00:15:14.99\00:15:18.25
up our legs now,
we're gonna do that by
00:15:18.28\00:15:20.39
stepping out to the
side and we're gonna
00:15:20.42\00:15:22.67
stretch the inside of the
thigh and then we're gonna
00:15:22.70\00:15:25.35
rock across the
other way and back across.
00:15:25.38\00:15:29.18
Keep your chest up
and back and back and back
00:15:29.21\00:15:37.88
and back and back.
Good, we do 5 more each way.
00:15:37.91\00:15:46.51
There is 1 and 2
and 3 and 4 and 5.
00:15:46.54\00:15:59.95
Good, now we're
gonna do some lunges
00:15:59.98\00:16:02.17
and the way we do
that, as we step back
00:16:02.20\00:16:04.73
here and we're gonna step out.
00:16:04.76\00:16:05.91
We're gonna make
sure, we keep our knee
00:16:05.94\00:16:07.84
over out foot.
We're not get it let
00:16:07.87\00:16:10.10
shoot forward at
all. We wanna keep the
00:16:10.13\00:16:11.75
chest up, as we
comedown and push back
00:16:11.78\00:16:14.63
and then switch the other foot.
00:16:14.66\00:16:16.75
Good, you can go
down little deeper if you
00:16:16.78\00:16:20.22
can there Omar.
Good, slow it down
00:16:20.25\00:16:23.27
little bit, okay, we're
gonna try and do 20 on each
00:16:23.30\00:16:26.38
side there Jenny. I
think this is number 4.
00:16:26.41\00:16:28.12
Some people ask me
don't you have miss,
00:16:29.63\00:16:31.62
miss eating meat.
Well, I used to love eating
00:16:31.65\00:16:34.00
meat one time I
went to the Falls
00:16:34.03\00:16:35.21
Terrace Restaurant
in Olympia, Washington
00:16:35.24\00:16:36.93
and I order the
Bella pasta, which is the
00:16:36.96\00:16:38.93
biggest New York
think to have 18 ounce.
00:16:38.96\00:16:41.77
I had all my stake,
part of my mom stake,
00:16:41.80\00:16:44.28
part of my sister stake.
00:16:44.31\00:16:45.28
I had two salads,
two baked potatoes
00:16:45.29\00:16:47.98
and for desert I
had 3 burn cranes
00:16:48.01\00:16:51.56
which is a custard
dish with the brown sugar,
00:16:51.59\00:16:53.18
glaze on top and I
stopped eating Omar
00:16:53.21\00:16:55.54
because I don't
like it too full.
00:16:55.57\00:16:56.63
So, I know beside to eat a lot
00:16:56.66\00:16:59.60
and eat a lot of
the wrong type of food.
00:16:59.63\00:17:01.92
Like I said, I've
been a vegetarian out
00:17:01.95\00:17:03.98
for over 20 years.
I never regretted it,
00:17:04.01\00:17:06.37
I enjoy eating now
more then ever did before.
00:17:06.40\00:17:08.48
Where we're at Jenny?
00:17:08.51\00:17:10.42
Sixteen. In fact
when I was in college
00:17:10.45\00:17:13.24
and I was eating all
that meat. I had high
00:17:13.27\00:17:15.32
cholesterol; I had
high blood pressure
00:17:15.35\00:17:17.46
and my hair start falling out.
00:17:17.49\00:17:19.71
When I changed my
diet, my blood sugar
00:17:19.74\00:17:22.14
went down. My blood pressure
went down, my cholesterol
00:17:22.17\00:17:25.82
went down and my
hair didn't go back.
00:17:25.85\00:17:27.90
Oh! Well. Twenty If
you had a force not bad.
00:17:27.93\00:17:31.27
Okay, now we're
gonna do some squats cross
00:17:31.30\00:17:35.20
your arms, cross your chest.
00:17:35.23\00:17:36.45
We're gonna
squat down and come up
00:17:36.48\00:17:39.10
and squat down and back
up and squat down and up
00:17:39.13\00:17:44.63
and down and up.
We're gonna do 20 of those,
00:17:44.66\00:17:48.76
there is number 5 and
number 6 and number 7.
00:17:48.79\00:17:55.05
Same principle applies here.
00:17:55.08\00:17:58.44
Don't let your knees
jet out over your feet,
00:17:58.47\00:18:00.42
keep your chest up.
If you can't go down
00:18:00.45\00:18:02.72
little deep, now it's
fine You can keep somewhat
00:18:02.75\00:18:05.99
shorter squats, you
can hang on to a door
00:18:06.02\00:18:08.82
or whatever you need
to do to help yourself up
00:18:08.85\00:18:10.96
if you need to. How
many we got there Jenny?
00:18:10.99\00:18:16.08
Seventeen. Okay, good
let's go down and hold.
00:18:16.11\00:18:24.06
We're gonna hold
that for 10 seconds,
00:18:24.09\00:18:26.15
often times doing a static hold
00:18:26.18\00:18:29.55
at the end of an
exercise It's the good way
00:18:29.58\00:18:31.77
to finish off. Good
workout, good. Alright,
00:18:31.80\00:18:37.05
let's go and rest.
Now, what I want you to do.
00:18:37.08\00:18:38.84
Let's put hand on my
shoulder we're gonna stretch
00:18:38.87\00:18:40.54
your quadriceps.
Let's get hold of your ankle
00:18:40.57\00:18:42.70
and stretch.
Okay, we're gonna hold
00:18:42.73\00:18:47.84
that stretch for
about 15 seconds.
00:18:47.87\00:18:50.06
Can you feel that in your thigh?
00:18:50.09\00:18:52.21
Yeah. How are you,
you feeling that? Oh! Yes.
00:18:52.24\00:18:54.33
Okay Very good.
Very good, alright,
00:18:54.36\00:18:57.03
okay 5 more
seconds 4, 3, 2, and 1. Now
00:18:59.68\00:19:04.85
switch. When you doing
this stretch, always as you
00:19:04.88\00:19:09.80
can do is get your
pan leg. That's okay,
00:19:09.83\00:19:11.38
just keep working
on and you will find
00:19:11.41\00:19:13.35
that you will get
better and better out
00:19:13.38\00:19:14.65
of the more you
do it. Okay, we got 5
00:19:14.68\00:19:19.77
more seconds
here 4, 3, 2, 1. Okay,
00:19:19.80\00:19:25.22
let's step out. We're
gonna stretch the hamstring
00:19:25.25\00:19:29.34
as we come forward
here and hold that steady
00:19:29.37\00:19:35.91
I have done a lot of
research on vegetarians,
00:19:35.94\00:19:40.80
if you have a good
balance of beans and
00:19:40.83\00:19:43.28
rice in your diet and lots
of vegetables and so forth.
00:19:43.31\00:19:46.12
You're not can have
any problem with protein,
00:19:46.15\00:19:47.55
let switch over. In
fact given back in the 50's,
00:19:47.58\00:19:50.01
Dr. Rose did a test,
where he took 3000 calories
00:19:50.04\00:19:53.10
of nothing, but
broccoli or nothing but oat meal
00:19:53.13\00:19:55.86
or nothing but corn
or nothing but tomatoes
00:19:55.89\00:19:58.41
or nothing but
pumpkin, nothing but asparagus
00:19:58.44\00:20:01.16
and he found that if
you had just 3000 calories
00:20:01.19\00:20:03.09
of just these one
food You would still have
00:20:03.12\00:20:05.13
all the essential amino
acids. So, you really work
00:20:05.16\00:20:07.76
quite balance, okay
come down and back here.
00:20:07.79\00:20:10.59
Get your toes off the edge.
00:20:13.50\00:20:15.05
Oh! Yeah. And
get hold on tight ha,
00:20:16.37\00:20:18.39
okay I want you do 30 of those
00:20:18.42\00:20:20.36
up and down. Okay,
let's slowly down little bit
00:20:20.39\00:20:24.56
So, you get
together there, I don't want
00:20:24.59\00:20:26.72
you to pull me
off the platform here.
00:20:26.75\00:20:27.97
Dr. Rose's research
has been used quite a bit,
00:20:30.13\00:20:32.59
where they start
using in fact they also
00:20:32.62\00:20:35.21
put in there a beef
club stake, they put in milk,
00:20:35.24\00:20:38.00
they put in eggs
and the one that had the
00:20:38.03\00:20:40.02
highest protein of
any of those foods.
00:20:40.05\00:20:42.36
You know it was
broccoli, the broccoli
00:20:42.39\00:20:45.04
was higher then milk,
higher then beef club stake,
00:20:45.07\00:20:47.73
higher then eggs
and the number 2 Omar
00:20:47.76\00:20:50.07
was the asparagus.
00:20:50.10\00:20:51.14
Oh! Really. Yes.
Yeah. And I think finally.
00:20:51.17\00:20:56.93
Nine, Ten Okay, good,
okay let's stretch the calf
00:20:56.96\00:21:00.64
out now. We're gonna
step back, press the heel
00:21:00.67\00:21:03.64
to the ground. I think
coming in 3rd place was
00:21:03.67\00:21:09.74
the beef club
stake. But both broccoli
00:21:09.77\00:21:13.25
and asparagus
were actually higher
00:21:13.28\00:21:14.82
in protein then the
three animal products.
00:21:14.85\00:21:17.89
Okay and switch,
the other thing about
00:21:19.86\00:21:22.34
vegetarian protein it
is in high in the sulphuric
00:21:22.37\00:21:25.34
amino acids like
metathione So, it's much
00:21:25.37\00:21:27.74
more beneficial for
the body and you don't
00:21:27.77\00:21:30.01
have so many
amino acids competing
00:21:30.04\00:21:31.82
to get to the brain.
So, what happened, as
00:21:31.85\00:21:33.55
you're gonna
vegetarian diet you get more
00:21:33.58\00:21:35.40
tryptophan going to your
brain, which produces more
00:21:35.43\00:21:37.79
serotonin, which
produces more melatonin
00:21:37.82\00:21:40.60
and guess what. You
know, as depressed anymore
00:21:40.63\00:21:42.64
So lots of good
benefits from that, okay good
00:21:42.67\00:21:46.09
Now what we're gonna
do is we're gonna workout
00:21:46.62\00:21:48.33
forearms little bit.
We're gonna reach out,
00:21:48.36\00:21:50.04
put the hands and
we just gonna grab,
00:21:50.07\00:21:52.06
like we are
grabbing something there
00:21:52.09\00:21:54.89
and we're gonna do it 20 times.
00:21:54.92\00:21:55.99
There is 5 and 6,
open the fingers way out
00:21:56.02\00:22:00.05
9, 10, 11, 12, 13,
14, 15, 16, 17, 18, 19, 20
00:22:01.36\00:22:12.43
Turn them up, up and
let's do it again and we
00:22:12.46\00:22:15.79
do 20 again 4, 5, 6, 7,
8, 9, 10, 11, 12, 13, 14, 15,
00:22:15.82\00:22:28.43
16, 17, 18, 19,
20. Turn them back over
00:22:28.46\00:22:33.94
squeeze and
squeeze and 3 and 4, 5, 6,
00:22:33.97\00:22:39.64
7, 8, 9, 10, 11, 12, 13,
14, 15, 16, 17, 18, 19, 20
00:22:39.67\00:22:53.27
Turn them over 1
and 2, 3, 4, 5, 6,
00:22:53.30\00:22:59.50
7, 8, 9, 10 more, 1, 2,
3, 4, 5, 6, 7, 8, 9, and 10
00:22:59.53\00:23:13.74
Oh! You feel that?
Yes. Okay, we just gonna
00:23:13.77\00:23:16.92
take the hand like that,
we're gonna stretch out on
00:23:16.95\00:23:19.31
our fingers. That's an
excellent one for your wrist
00:23:19.34\00:23:23.08
or if you are experiencing
things like tennis elbow
00:23:23.11\00:23:25.94
Because when you are
squeezing your arm, even
00:23:25.97\00:23:28.47
though you're squeezing
your hand you see, which
00:23:28.50\00:23:29.94
muscles are jumping into
action there. That's right in
00:23:29.97\00:23:32.39
here forearm area and so
as you do that this bring an
00:23:32.42\00:23:35.36
oxygenated blood into
that area and taking waste by
00:23:35.39\00:23:37.42
product out and that
will extenuate the healing
00:23:37.45\00:23:39.72
process of tendon
injuries like tennis elbow
00:23:39.75\00:23:43.16
Okay good, okay, let's
do some abdominal work,
00:23:43.19\00:23:46.22
we can put our hands
behind our back, you are gonna
00:23:46.76\00:23:48.77
contract your abdomen.
We're gonna bend over and
00:23:48.80\00:23:51.33
we're gonna come up.
We're gonna lean back,
00:23:51.36\00:23:53.26
we're gonna contract,
go, over, up, and back.
00:23:53.75\00:23:57.87
Contract, over, up and
back Contract, over, up and back
00:23:57.90\00:24:06.43
Contract, over, up and
back Contract, over, up and back
00:24:06.46\00:24:14.66
Contract, over, up and
back We're gonna 10 more.
00:24:14.69\00:24:19.54
There is 1 and 2 and 3
and 4, 5, 6 and 7 and 8 and 9
00:24:21.41\00:24:50.40
and 10 good. Now, we're
gonna stretch to the side,
00:24:52.65\00:24:55.84
hold your stretch,
hold, for 10 more seconds 1,
00:24:58.91\00:25:06.63
2, 3, 4, 5, 6, 7, 8, 9,
and switch other way and reach
00:25:06.93\00:25:18.98
and hold, 10 more
seconds 1, 2, 3, 4, 5, 6,
00:25:21.18\00:25:31.48
7, 8, 9, and 10.
Let's rotate the trunk
00:25:31.96\00:25:36.94
and turn, and turn, and
turn, and turn, and turn
00:25:38.81\00:25:50.66
Okay, very good well done.
00:25:51.65\00:25:52.96
In my career, I've talked
to lot of people, who will
00:25:56.68\00:25:59.07
become vegetarians
after spending longer time
00:25:59.10\00:26:01.42
eating meat. But, very
small of them you will find a
00:26:01.45\00:26:03.90
vegetarian, who
goes back to eating meat.
00:26:03.93\00:26:06.36
Although, you do get a feel
that might slip, slip behind
00:26:06.65\00:26:08.96
every once in a while. By
enlarge when people switch
00:26:08.99\00:26:11.48
over they feel so much
better Now, if somebody does
00:26:11.51\00:26:14.07
have a concern with
B12. Soon, I would encourage
00:26:14.10\00:26:16.53
you to take some and
there are many experts out there
00:26:16.56\00:26:18.62
who do feel, we do need
to get extra amount of B12
00:26:18.65\00:26:21.13
in our diet each day.
But, also keep in mind that we
00:26:21.16\00:26:24.75
do produce that in our
mouth and by taking it in
00:26:24.78\00:26:27.22
our foods is naturally
is possible and some people
00:26:27.25\00:26:29.84
feel would the God made a
mistake in creating us that
00:26:29.87\00:26:32.48
we would need to get
B12, but you see once upon a
00:26:32.51\00:26:35.22
time when we grow and
produce and we pull it out
00:26:35.25\00:26:37.63
in the garden, we might
knock the dirt off of it and
00:26:37.66\00:26:40.23
chop into a very nice
carrot But, nowadays, when we
00:26:40.26\00:26:43.22
buy carrots they've
been super scrubbed and that
00:26:43.25\00:26:45.76
super scrubbing process
will element some of the
00:26:45.79\00:26:48.68
vitamins that we do
get in So, when you look at
00:26:48.71\00:26:51.04
vegetarianism, the main
concern should not be how
00:26:51.07\00:26:54.26
much protein you
get because truly
00:26:54.29\00:26:55.98
we get more then enough
In fact the World Health
00:26:56.01\00:26:58.20
Organization only
recommends 29 to 37
00:26:58.23\00:27:02.13
grams of protein a day
Well the average American
00:27:02.16\00:27:04.57
is up around 100 to 145
grams, so we get way more
00:27:04.60\00:27:08.36
protein that we need
and eating a vegetarian diet
00:27:08.39\00:27:11.16
You will not have
any problem being protein
00:27:11.32\00:27:12.94
deficient, you might have
to be concerned about calories
00:27:12.97\00:27:15.73
because what you find
when you eat a vegetarian diet
00:27:15.76\00:27:18.19
You can eat a lot of
food and not gain weight
00:27:18.33\00:27:21.57
because the food is
much more bulky, you get lot
00:27:21.60\00:27:24.99
more starch in there and
so another word you get filled
00:27:25.02\00:27:27.96
up without the
concentration of calories,
00:27:27.99\00:27:30.19
so you actually might find
you have to eat little more
00:27:30.22\00:27:32.73
by eating a vegetarian
diet and that's why we say often
00:27:32.76\00:27:35.40
times that if you eat
properly, you can truly eat
00:27:35.43\00:27:38.03
more and weigh less.
But, don't do it just for that
00:27:38.06\00:27:40.73
reason do it for the
glory of God. Philippians 4:13
00:27:40.76\00:27:44.18
says, I can do all
things through Christ, who
00:27:44.21\00:27:46.71
strengthens me. And yes
he will strengthen you to
00:27:46.74\00:27:49.24
eat properly as
well. God bless you and
00:27:49.27\00:27:51.97
I'll look forward to
seeing you next time.
00:27:52.00\00:27:53.20