Hello and welcome to
"Health for a Lifetime"
00:00:48.05\00:00:49.08
I'm your host Don Mackintosh
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Today, we're going to
be talking about stress.
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Are you stressed out?
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What can you do about it?
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Joining us is Dr. Skip MacCarty
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He has done stress seminars
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for what - over
20 years now? Correct
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And you pull together a
lot of different elements...
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when you look at
this problem of stress,
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you've designed a
seminar called, "Beyond Coping"
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that can be used in communities
or however people want to use it
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but it's designed for that
and you're working with the
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Church Ministries Department
of the General Conference...
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I think here at 3ABN they
know all about that as well,
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I can get you in touch
with it, but you look at these
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different keys and you look at
a stress tank as an overall...
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stress tank as an overall...
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what would you say -
an overall model. Right
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Catch us up to speed on this.
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Okay Don, the stress
tank literally invites us to
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think of our lives as a tank
and we're subjected to stress
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every day of our lives -
that's like the stress being
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poured into our tank and if it
fills up to the overflow point,
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where we get overloaded with
stress - you got problems...
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You have all kinds of
harm, physical illnesses,
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accident
proneness, mental impairment,
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it affects relationships
adversely, etcetera.
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Fortunately, there is a pressure
relief valve on the tank
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that can drain
stress to the safe levels.
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There are ways to close
that pressure relief valve
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by alcohol and tobacco -
ways people generally rely on
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to help them with stress...
It doesn't really help.
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Well it does in the
short-term, very short, however,
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but it's
damaging in the long run.
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And the way that the pressure
relief valve drains stress,
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and prevents stress from
building to the harmful point
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is by 7 keys of
stress management.
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There are 7 keys...
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You're going to talk
about eating healthy.
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Today, we want to talk
about eating healthy. Okay great
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Well, let's GET AT
IT... what is the relationship
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between stress and what we eat?
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Well, if we look at our
stress management pyramid,
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that we've developed, at
the bottom level you have
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components that aren't as
directly related to stress
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as at the top levels.
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The bottom 4 components of
the stress management pyramid;
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these are the 7 keys again
and they are just arranged in
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hierarchal order moving upward,
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and to the most
important at the very top...
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And, you see that eating healthy
comes down toward the bottom,
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but those bottom 4
you could arrange in any
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different configuration there;
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someone put that up quite a
bit higher, some nutritionist.
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But there is a
relationship between
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stress and eating healthfully.
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If you look at the 10
leading causes of death
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in the United States, 80% of
the deaths in the United States
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are from these
10 leading causes...
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Like heart disease,
cancer, stroke... That's right
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And 4 of these... heart
disease, cancer and stroke
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are all diet-related.
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They account for 65% of the
deaths in the United States,
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just those 3 alone and
they're all diet-related,
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so diet is very
important to stress.
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If you look at the others
on that list, you can pick up
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another one - diabetes
is directly diet-related,
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and as is
atherosclerosis - so 5 really.
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Five of the 10 top reasons...
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Even suicide, many more
are drinking or on drugs
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something they
ingest. That's right...
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Accidents, suicide,
cirrhosis, are all, as you say,
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alcohol-related and
so 7 of the 10, really,
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or 8 of the 10 on that list are,
as you say, what you ingest.
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So okay, how then do we eat to
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alleviate or to
lessen our stress?
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Well, it's a good question
and, of course, there are many
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ideas out there as to how
we should eat to be healthy,
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and we're thinking about
particularly relieving stress
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because if you are
under a lot of stress...
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If you're ill, then you
can't handle stress as well...
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There's a direct relationship
between illness and stress...
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And stress can create illness,
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but also, illness keeps you
from handling stress as well.
00:05:05.45\00:05:08.05
So, the first item on our list -
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We going to make 3
suggestions and the first is to
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eat the right kinds of food.
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Very simple - eat
the right kinds of food.
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And we'll talk maybe about
what some of those are perhaps.
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Well, that's what we
should do, I think...
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And there are all kinds of ideas
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as to what the
right kinds of foods are.
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The world is filled with
conflicting ideas of that.
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And, for my seminar, I've
chosen to rely on one of the
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most prestigious
reports ever produced
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in the history of
the planet on nutrition.
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It was the Surgeon
General's report on
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nutrition and health of
1988, still a seminal study...
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And out of that, they
came up with 5 recommendations.
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Crystallizing from
the 2,500 studies down to
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5 simple recommendations.
Okay what are those 5?
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All right, recommendation
#1 was to eat foods
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low in cholesterol and fat.
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Cholesterol and fat - we
all hear about cholesterol,
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how it's negative on us -
it can lead to heart disease;
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it can lead to
many other problems...
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And cholesterol,
though it is necessary,
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it's something that
we need to lessen. Okay
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And it's
necessary because it has
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certain positive functions.
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Hormones all those
different kind of things
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we hear about that
it's used, and in fact,
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the liver makes it, so
we know it has some use.
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Yeah, in fact, the body makes
ALL the cholesterol it needs,
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so we don't need
to ingest cholesterol.
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And then the other thing you
had there was fat as well. Yes
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And of course, the
body needs fat too.
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Some people need
more, some people need less.
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You can kind of tell
by looking sometimes,
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although that's not
really the most accurate thing,
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but certainly there
is a place for fat again
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in positive ways in
the body. Absolutely...
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We need fat in our diet.
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We need fat in our body.
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And it's recommended
now, the cholesterol foods,
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foods that contain cholesterol,
are only the animal products.
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You can't ingest cholesterol
through vegetable products,
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except I understand coconut oil
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or something has
some cholesterol.
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Anything that has a face
or a mother, we need to avoid,
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that's what some people say.
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Anything with a face
or a mother... okay - yep!
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Right, and of course,
when we're talking about this,
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probably in America,
you know, those that watch
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from around the world
are going, "Boy, I wish
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I had something with cholesterol
fat in it because many people
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around the world
today are starving,
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and that causes stress too -
when you don't have any food.
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But certainly in an affluent
society with overabundance,
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we want to lessen the
amount of cholesterol and fat.
00:08:02.79\00:08:05.41
Right... Now it's interesting
that some people have
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high cholesterol who
don't eat animal products.
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They wonder how that's possible.
00:08:12.71\00:08:14.50
Because I've been told
by nutritionists that when
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we eat high fat diets, that
our body actually creates...
00:08:17.63\00:08:22.54
it makes more cholesterol in
order to process that extra fat.
00:08:22.57\00:08:27.26
So it does raise our
cholesterol levels even though
00:08:27.29\00:08:29.72
we're not ingesting cholesterol
from animal products.
00:08:29.75\00:08:32.40
So we have to be
careful not to eat too much fat.
00:08:32.43\00:08:34.92
Yes, some people certainly do
have that genetic predisposition
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to make high cholesterol
and that's another issue.
00:08:39.00\00:08:41.00
I mean, that's a
pretty big issue.
00:08:41.03\00:08:44.77
So, we need some fat,
we need some cholesterol.
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How can we keep
track of the amount of fat?
00:08:48.02\00:08:50.74
What have you used or
what do you teach people
00:08:50.77\00:08:52.34
in your stress
management seminar on
00:08:52.37\00:08:54.62
how to keep track of that.
00:08:54.65\00:08:56.18
Well, we're quite
fortunate in this country,
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we have labels on products,
00:08:57.80\00:09:00.04
and there are good books and
material available to help us
00:09:00.07\00:09:04.27
understand how much
fat is in certain products
00:09:04.30\00:09:06.78
but particularly, in
this country, labels will
00:09:06.81\00:09:09.52
generally tell you -
when you go to the store
00:09:09.55\00:09:11.33
and buy products, how much
fat there is in products...
00:09:11.36\00:09:14.15
And the more processed it is,
it tends to be higher in fat.
00:09:14.18\00:09:18.13
Foods as grown
are usually less. Yes
00:09:18.16\00:09:20.55
Foods that are not
as grown... Correct
00:09:20.58\00:09:23.49
If you eat a potato,
it's not very much...
00:09:23.52\00:09:26.28
If you eat a
Pringle, it is... There you go
00:09:26.31\00:09:34.03
Also, you have to
watch the kinds of fats
00:09:34.06\00:09:37.12
because trans fats, which
are fats that are processed fat,
00:09:37.15\00:09:40.89
anything that says, hydrogenated
or partially hydrogenated oils,
00:09:40.92\00:09:44.14
in a product means it has
been processed in such a way
00:09:44.17\00:09:47.57
that it's much more
harmful to the body than just
00:09:47.60\00:09:50.57
the natural oils
and natural fats.
00:09:50.60\00:09:53.37
Okay, so keeping track of those,
00:09:53.40\00:09:56.14
watching your
numbers with the fats,
00:09:56.17\00:09:58.02
looking at cholesterol
- making sure that's low,
00:09:58.05\00:10:01.36
especially if
you're in a society
00:10:01.39\00:10:04.30
that is affluent like America.
00:10:04.33\00:10:06.23
What's the
second recommendation?
00:10:06.26\00:10:07.76
The second recommendation is
to eat foods that are high in
00:10:07.79\00:10:11.62
complex carbohydrates and fiber.
00:10:11.65\00:10:14.17
Okay, foods high in
complex carbohydrates and fiber.
00:10:14.20\00:10:18.95
The Surgeon General's report
went on to make the statement:
00:10:18.98\00:10:22.23
So complex carbohydrates
would be foods as grown again,
00:10:42.81\00:10:46.44
not processed - to have an
apple instead of apple juice,
00:10:46.47\00:10:49.02
to have a potato instead of...
00:10:49.05\00:10:50.90
Fruits, grains,
exactly - vegetables.
00:10:50.93\00:10:55.10
Now many times, what they
say is because of the fact
00:10:55.13\00:10:57.74
that the body breaks
that down slow and over time,
00:10:57.77\00:11:00.99
it's the difference
between putting lighter fluid
00:11:01.02\00:11:03.16
in your car versus gasoline.
00:11:03.19\00:11:05.17
One would cause an explosion,
00:11:05.20\00:11:06.60
the other will help you get
down the road further. Right
00:11:06.63\00:11:09.79
And we've got a slide showing
what happens to a potato.
00:11:09.82\00:11:14.56
When you refine a potato,
going from just a basic potato
00:11:14.59\00:11:18.49
on the one hand to a...
these are the high complex
00:11:18.52\00:11:21.38
carbohydrates and high
fiber foods... Fruits, grains
00:11:21.41\00:11:24.24
vegetables, legumes... Yes
00:11:24.28\00:11:25.86
Here's what
happens to a potato...
00:11:25.90\00:11:27.17
If you just bake it,
you have 125 calories.
00:11:27.21\00:11:32.70
If you French fry it,
that goes up significantly...
00:11:32.73\00:11:36.04
530- They say that's
about 70% fat too - French fries
00:11:36.07\00:11:40.13
Okay, if you potato chip
it, then you're up a very high
00:11:40.16\00:11:45.29
percentage fat and you Pringles
it, the Pringles Originals,
00:11:45.32\00:11:48.79
OHH YES! Then you're sky-high!
00:11:48.82\00:11:51.31
Refined city - so to speak.
00:11:51.34\00:11:53.12
Unfortunately, we like to hear
good news about our bad habits
00:11:53.15\00:11:55.53
and you're not sharing
that with us today, are you?
00:11:55.56\00:11:58.02
Ten times as many calories
and those calories are from
00:11:58.05\00:12:01.29
added fat in a potato when
you go from just a baked potato
00:12:01.32\00:12:06.66
to Pringles Original.
00:12:06.69\00:12:08.65
So, what they say
in the little quip is,
00:12:08.68\00:12:10.72
"The fat you eat
is the fat you wear"
00:12:10.75\00:12:13.75
So if you eat those
things, you can assure yourself
00:12:13.78\00:12:18.54
not only of health problems,
but then what you're saying
00:12:18.57\00:12:20.97
in your seminar is that
there is nothing more stressful
00:12:21.00\00:12:24.14
than having one of
those 10 MAJOR KILLERS.
00:12:24.17\00:12:26.54
That's right, the major killers
of diseases that affect us...
00:12:26.57\00:12:30.93
cancer, heart
disease, stroke, diabetes...
00:12:30.96\00:12:34.30
It not only affects the
people that they affect,
00:12:34.33\00:12:36.18
but also their family members
and what a great stress on
00:12:36.21\00:12:38.76
society and
communities and families,
00:12:38.79\00:12:40.90
churches and everything else.
00:12:40.94\00:12:42.32
We're talking
with Dr. Skip MacCarty
00:12:42.36\00:12:44.05
We're talking about stress...
00:12:44.08\00:12:46.09
How we can get beyond
just coping and thriving.
00:12:46.12\00:12:49.33
It's an exciting seminar
that has all the essential keys,
00:12:49.36\00:12:52.12
and we're talking about diet
today as it relates to stress.
00:12:52.15\00:12:54.92
We hope that you can
join us when we come back.
00:12:54.95\00:12:57.30
Have you found yourself wishing
00:13:03.01\00:13:04.26
that you could
shed a few pounds?
00:13:04.29\00:13:06.01
Have you been on a
diet for most of your life,
00:13:06.04\00:13:08.16
but not found anything that
will really keep the weight off?
00:13:08.19\00:13:11.53
If you've answered "yes"
to any of these questions,
00:13:11.56\00:13:14.10
then we have a
solution for you that works.
00:13:14.13\00:13:17.11
Dr. Hans Diehl and
Dr. Aileen Ludington
00:13:17.14\00:13:19.86
have written a
marvelous booklet called...
00:13:19.89\00:13:22.01
"Reversing Obesity Naturally"
00:13:22.04\00:13:24.25
and we'd like to send
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00:13:24.28\00:13:27.11
Here's a medically
sound approach successfully
00:13:27.14\00:13:29.50
used by thousands who were
able to eat more and lose weight
00:13:29.53\00:13:32.93
permanently without
feeling guilty or hungry
00:13:32.96\00:13:35.80
through lifestyle medicine.
00:13:35.83\00:13:37.36
Dr. Diehl and Dr. Ludington
have been featured on 3ABN,
00:13:37.39\00:13:41.03
and in this booklet, they
present a sensible approach
00:13:41.06\00:13:43.90
to eating, nutrition
and lifestyle changes
00:13:43.93\00:13:46.47
that can help you
prevent heart disease, diabetes,
00:13:46.50\00:13:48.83
and even cancer.
00:13:48.86\00:13:50.40
Call or write today
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00:13:50.43\00:13:52.52
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00:13:52.55\00:13:54.25
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00:13:54.28\00:13:57.58
It's absolutely free of
charge, so call or write today.
00:13:57.61\00:14:01.91
Welcome back, we're
talking with Dr. Skip MacCarty
00:14:04.41\00:14:06.70
We're talking about
stress and foods that can help
00:14:06.73\00:14:09.66
alleviate or
further decrease our stress.
00:14:09.69\00:14:13.19
We've talked
about several different
00:14:13.22\00:14:15.31
principles that can help us.
00:14:15.34\00:14:16.66
We should eat foods that
are low in cholesterol and fat.
00:14:16.70\00:14:19.21
We should eat foods that are
00:14:19.24\00:14:20.42
high in complex
carbohydrates and fiber.
00:14:20.45\00:14:23.48
And so, what else can we
learn about foods that can
00:14:23.51\00:14:26.95
reduce our stress?
00:14:26.98\00:14:28.29
Well, I would like to just show
you a couple of slides, Don,
00:14:28.32\00:14:31.63
that have impacted significantly
the way that I eat today.
00:14:31.66\00:14:35.43
The first slide is
just a typical diet...
00:14:35.46\00:14:40.28
A standard American
diet.. A typical meal
00:14:40.31\00:14:44.82
And we have here, a glass
of whole milk, 80 calories,
00:14:44.85\00:14:49.15
a baked potato -
that's supposed to be clean,
00:14:49.18\00:14:52.36
without anything on it,
but I couldn't find a clip art
00:14:52.39\00:14:56.51
without something on the potato,
00:14:56.54\00:14:57.94
so it shows you
what is in the psyche...
00:14:57.97\00:15:01.73
Yeah, it shows 125
calories, 150 calories...
00:15:01.76\00:15:05.32
And then, those
are not French fries,
00:15:05.35\00:15:08.56
those are carrot
sticks there. Okay, good
00:15:08.59\00:15:11.56
And some
broccoli, 25 calories each.
00:15:11.59\00:15:15.59
And then, I've got
a lean steak there.
00:15:15.62\00:15:18.25
I don't recommend this to
people eating flesh foods,
00:15:18.28\00:15:23.39
but it's a
typical American meal.
00:15:23.42\00:15:26.82
And then, you have a dinner roll
60 calories, a salad 15 calories
00:15:26.85\00:15:32.84
and an apple for supper.
00:15:32.87\00:15:34.61
I shouldn't say that's
a typical American meal,
00:15:34.64\00:15:36.18
but those are
elements of that meal.
00:15:36.21\00:15:38.98
And notice the total
calories for that meal,
00:15:39.01\00:15:41.66
you add them all up - it's
a pretty good helping there;
00:15:41.69\00:15:45.19
575 calories - you could
even have a second helping
00:15:45.22\00:15:48.58
of most of that and
you'd be under 1,000 calories.
00:15:48.61\00:15:53.30
Now, the next slide
simply adds a little something
00:15:53.33\00:15:58.50
to each of those items...
A little butter on the potato
00:15:58.53\00:16:00.94
You take the skim milk - I
think I said that was whole
00:16:00.98\00:16:03.38
milk before, it
was skim milk before.
00:16:03.41\00:16:04.54
You take the skim milk
and make it whole milk,
00:16:04.57\00:16:06.39
and you've doubled the number
of calories, from 80 to 160.
00:16:06.42\00:16:09.84
Some people would say,
cut that out altogether.
00:16:09.87\00:16:12.43
What's the next
one? Yes, that's right...
00:16:12.46\00:16:13.86
Okay, and you put some butter
and maybe a little sour cream
00:16:13.89\00:16:17.36
on the potato and you go
from 125 to 250 calories.
00:16:17.39\00:16:21.51
You put a pat of
butter on your cooked carrots,
00:16:21.54\00:16:25.13
and you go from
25 to 50 calories.
00:16:25.16\00:16:27.53
The same thing with
the broccoli. TOPPINGS!
00:16:27.56\00:16:30.47
That's right, just toppings
- that's all we're doing,
00:16:30.50\00:16:31.91
it's the same
meal, basically. Right
00:16:31.94\00:16:34.12
And you marble the steak...
00:16:34.15\00:16:36.37
Once again, we're not
recommending flesh foods,
00:16:36.40\00:16:38.95
but the typical American
meal, marble the steak here,
00:16:38.98\00:16:43.17
and you put some
butter on the bun,
00:16:43.20\00:16:45.90
you go from 60 to 120 calories.
00:16:45.93\00:16:48.37
Ala mode for the pie -
that's apple pie ala mode,
00:16:48.40\00:16:52.27
it looks like
that's cherry pie actually,
00:16:52.30\00:16:54.11
but I couldn't find,
again, clip art for an apple,
00:16:54.14\00:16:57.12
but pie ala mode - you go from
70 to 500 calories right there
00:16:57.15\00:17:05.20
in one jump and
then you just put some...
00:17:05.23\00:17:09.02
French, Italian, all the
different nations on the salad.
00:17:09.05\00:17:10.62
Now we're talking
about the good stuff,
00:17:10.65\00:17:11.80
not the real low cal
stuff but the good stuff on your
00:17:11.83\00:17:15.55
salad there, some dressing,
and you go from 15 to 80,
00:17:15.58\00:17:18.56
so look at the
total calories, now...
00:17:18.59\00:17:20.41
1,500 calories - you've
tripled the number of calories,
00:17:20.44\00:17:23.64
the number of calories,
and what have you added?
00:17:23.67\00:17:25.65
Just some toppings.
00:17:25.69\00:17:27.60
All you've added is
toppings, you've just added fat.
00:17:27.63\00:17:29.75
So what you're saying is...
00:17:29.79\00:17:30.82
"Stoppings to the toppings"
Is that what you're saying?
00:17:30.85\00:17:34.26
"Stoppings to the
toppings? Not a bad formula,
00:17:34.30\00:17:35.63
but you know, I saw
that slide in a program;
00:17:35.66\00:17:37.96
I was running a program with
a nutritionist who was making
00:17:37.99\00:17:41.77
these presentations and
put those 2 slides up...
00:17:41.80\00:17:44.22
And I went home - I used to
eat more like the first slide,
00:17:44.25\00:17:48.72
without the steak
there, but I buttered my bread
00:17:48.75\00:17:53.56
pretty heavily and
the more the better,
00:17:53.59\00:17:55.92
and I didn't like 2%
milk, it was too watery...
00:17:55.95\00:18:00.63
You want something you
can almost bite into...
00:18:00.66\00:18:02.08
I started slowly cutting
down on the amount of butter
00:18:02.11\00:18:05.42
I was putting on my bread
and the amount of toppings
00:18:05.45\00:18:07.04
that I was putting on my food...
00:18:07.07\00:18:08.49
And over a period of time,
it didn't happen immediately,
00:18:08.52\00:18:11.64
but over a
period of several years,
00:18:11.67\00:18:14.48
I got to the place I
actually enjoyed my bread
00:18:14.51\00:18:16.53
without any butter on it at all.
00:18:16.56\00:18:18.70
Somehow the bread
tastes better now.
00:18:18.73\00:18:21.42
So it can be done - it doesn't
have to be stress-producing
00:18:21.45\00:18:26.20
to be topping-reducing...
is that a good way to put it?
00:18:26.23\00:18:30.08
That's the way
I meant to say it.
00:18:30.11\00:18:32.42
So you actually
could have a good time...
00:18:32.45\00:18:34.66
The foods that do have a certain
00:18:34.69\00:18:37.23
taste because of
all these toppings,
00:18:37.26\00:18:39.14
they can taste
good without those.
00:18:39.17\00:18:40.77
We just have to re-educate
ourself to not have the fat.
00:18:40.80\00:18:43.19
By the way, you know, I
did hear a statistic once that
00:18:43.22\00:18:45.16
it takes about 90
days to re-train your body
00:18:45.19\00:18:49.07
to not like the fat taste
or have to be dependent on it.
00:18:49.10\00:18:53.59
So it's about 3 months,
I suppose, that you would
00:18:53.62\00:18:58.28
have to just
discipline yourself.
00:18:58.31\00:19:01.35
When we realize that,
in fact, we are adding
00:19:01.38\00:19:04.63
stress on our lives,
putting stress on our bodies,
00:19:04.66\00:19:07.36
to be ingesting these
foods, the high fat diet,
00:19:07.39\00:19:11.96
then it helps us if we just keep
00:19:11.99\00:19:14.36
reminding
ourselves about that...
00:19:14.39\00:19:15.83
And you know what, you
can do it almost painlessly
00:19:15.86\00:19:18.77
by just cutting down
little, by little, by little.
00:19:18.80\00:19:21.23
You don't have to
stop eating all chips,
00:19:21.26\00:19:22.98
but you just buy one bag instead
00:19:23.01\00:19:25.95
of 2 bags the next
time you go to the store,
00:19:25.98\00:19:27.51
and don't go to the store
for more and to just start
00:19:27.54\00:19:32.60
cutting back a little at a
time until you've significantly
00:19:32.63\00:19:37.43
changed the way you eat
if right now you're eating
00:19:37.46\00:19:41.66
the high fat, low fiber diet.
00:19:41.69\00:19:43.37
You were talking
about these recommendations
00:19:43.40\00:19:45.36
from the Surgeon General,
the first one you talked about
00:19:45.39\00:19:47.52
was decrease
cholesterol and fat,
00:19:47.55\00:19:49.60
increase complex
carbohydrates and fiber,
00:19:49.63\00:19:52.48
and anything else
that they talked about?
00:19:52.51\00:19:54.66
Well yes, the next item
was to eat foods low in salt.
00:19:54.69\00:20:01.72
That was their
next recommendation,
00:20:01.75\00:20:02.88
eat foods low in salt.
00:20:02.91\00:20:04.75
And there is a stress
researcher, Dr. Ronald Nathan,
00:20:04.78\00:20:07.89
and several other authors
that wrote regarding research
00:20:07.92\00:20:15.76
related to salt and
stress. They wrote...
00:20:15.79\00:20:20.12
So there is some research
basis for the connection between
00:20:30.37\00:20:34.40
a high salt diet
and stress as well.
00:20:34.43\00:20:37.50
So cutting back in salt helps.
00:20:37.53\00:20:39.92
And that's not the only
research I've heard on that.
00:20:39.95\00:20:42.15
That's very
interesting, you know...
00:20:42.18\00:20:43.77
I guess after
somebody has a bag of chips,
00:20:43.80\00:20:45.44
you better watch out,
they might get irritated
00:20:45.47\00:20:47.12
because it's so high in
salt and different things,
00:20:47.15\00:20:48.76
but I certainly have
heard other studies that
00:20:48.79\00:20:51.31
are certainly related
to the mood and sensorium
00:20:51.34\00:20:54.57
of an individual or the stress.
00:20:54.60\00:20:56.63
And, well you
know, it makes sense...
00:20:56.66\00:20:59.82
You've probably seen this in
00:20:59.85\00:21:00.88
your research as
well or what you've read.
00:21:00.91\00:21:02.78
If your blood sugar gets low or
high or you're out of balance,
00:21:02.81\00:21:07.87
you, #1, get stressed out and
00:21:07.90\00:21:09.81
you start
stressing other people out.
00:21:09.84\00:21:11.47
So certainly makes
sense, that is fascinating
00:21:11.50\00:21:14.06
really, about the salt.
00:21:14.09\00:21:15.52
Anything else?
00:21:15.55\00:21:17.28
Yes, #4 on their list
was to avoid or restrict
00:21:17.31\00:21:23.64
the use of alcohol or tobacco.
00:21:23.67\00:21:26.83
Tobacco actually wasn't
part of this particular study,
00:21:26.86\00:21:28.87
but from other reports
from the Surgeon General,
00:21:28.90\00:21:31.45
that I've included here,
but particularly alcohol.
00:21:31.48\00:21:34.76
Avoid or restrict the
use of alcohol as another
00:21:34.79\00:21:37.96
recommendation that they had.
00:21:37.99\00:21:39.12
Well that makes good
sense, speaking as a former
00:21:39.15\00:21:43.68
emergency room nurse,
we saw 70% of the people
00:21:43.71\00:21:46.44
that came in from any
accident was alcohol-related,
00:21:46.47\00:21:49.52
and talk about the stress that
brought not only to individual
00:21:49.55\00:21:53.07
but to every part of society.
00:21:53.10\00:21:56.58
You know, World
Health Organization now says
00:21:56.61\00:21:58.68
you really shouldn't even
drink any... so good research.
00:21:58.71\00:22:04.14
Okay, anything else
from the Surgeon General?
00:22:04.17\00:22:05.87
Well, they've summed up
their recommendations in
00:22:05.90\00:22:09.88
the food pyramid that you
see all over the place today.
00:22:09.91\00:22:13.84
This was the
result of their research.
00:22:13.87\00:22:17.22
That's where this food
pyramid ultimately came from.
00:22:17.25\00:22:19.42
And, as most of us know by
now, they suggest loading up on
00:22:19.45\00:22:25.55
the whole grains
and pastas and so forth,
00:22:25.58\00:22:31.98
whole grain items on the bottom,
the cereals, the breads, pastas,
00:22:32.01\00:22:35.52
whole grain pastas.
00:22:35.55\00:22:36.81
And then as you move up the top,
00:22:36.84\00:22:39.23
also eat liberally of
vegetables and fruits,
00:22:39.26\00:22:43.65
and then more sparingly.
00:22:43.68\00:22:45.52
The farther you get up the
top on this particular pyramid,
00:22:45.55\00:22:47.98
you actually reduce
your intake of these items.
00:22:48.01\00:22:51.97
Meat groups, milk
groups; of course this is
00:22:52.00\00:22:53.87
for the general
public. That's right
00:22:53.90\00:22:57.33
And even vegetarian...
00:22:57.36\00:22:58.55
Yes, even in the vegetarian one,
the more processed the food,
00:22:58.58\00:23:01.55
the more paltry the
serving. That's exactly right.
00:23:01.58\00:23:04.62
I think our next slide will show
the vegetarian pyramid. Okay
00:23:04.65\00:23:07.59
In the vegetarian
pyramid, again, you load up on
00:23:07.62\00:23:11.11
the whole grains, breads...
Complex carbohydrates and
00:23:11.14\00:23:14.07
all those different things,
you mentioned fibers. Right
00:23:14.10\00:23:15.52
Vegetables and the
fruits and then as you move up,
00:23:15.55\00:23:18.23
here we are more
processed now again...
00:23:18.26\00:23:20.50
And legumes can
either be up in the...
00:23:20.53\00:23:23.11
The vegetarian pyramid, in order
to kind of be a counterpart
00:23:23.14\00:23:28.29
to the regular food pyramid,
00:23:28.32\00:23:30.04
has legumes up in the
meat alternative group,
00:23:30.07\00:23:32.96
but legumes could
also be included down
00:23:32.99\00:23:35.56
in the whole grain section.
00:23:35.59\00:23:37.57
It can be included down there,
so legumes could go either way.
00:23:37.60\00:23:40.95
Nuts up in that area
and then your soy products.
00:23:40.98\00:23:46.16
The more refined
products, as you say,
00:23:46.19\00:23:47.88
as you move toward the top,
you want to use more sparingly.
00:23:47.91\00:23:52.09
The further you move
up that pyramid, you know,
00:23:52.12\00:23:53.54
what I've heard is -
If you're in real trouble,
00:23:53.57\00:23:56.23
the top part of the pyramid
needs to be very, very sparingly
00:23:56.26\00:23:59.42
to try and reverse
things and getting down to the
00:23:59.45\00:24:02.10
lower part of the pyramid. Right
00:24:02.13\00:24:03.47
What about water, how
much water is sufficient?
00:24:03.50\00:24:05.43
Okay, water is important
and from what I've read on this,
00:24:05.46\00:24:12.11
the average
person needs 6-8 glasses
00:24:12.14\00:24:18.59
of 6-8 ounces each glass a day,
00:24:18.62\00:24:22.78
and that's if
you're working harder,
00:24:22.81\00:24:24.58
or it's hot and
you're perspiring more,
00:24:24.61\00:24:26.57
you'll need more.
00:24:26.60\00:24:28.91
But you can't totally trust
your sense of thirst. Right
00:24:28.94\00:24:35.17
Especially when you
get older or younger.
00:24:35.20\00:24:37.02
We need more and our
brains operate better,
00:24:37.05\00:24:39.52
we think more clearly, we're
more alert when we have water.
00:24:39.55\00:24:42.70
So it's a good thing
to see that in our age,
00:24:42.73\00:24:45.48
people are carrying
around these bottles of water.
00:24:45.51\00:24:48.11
This reminds me - I think I'm
going to take a drink right now.
00:24:48.14\00:24:50.78
That's a healthy "fad"
kind of in our age today,
00:24:50.81\00:24:54.60
and it's popular to be carrying
around bottles of water,
00:24:54.63\00:24:56.64
and sipping on the
water through the day,
00:24:56.67\00:24:57.96
but you want to
make sure get plenty.
00:24:57.99\00:24:59.26
If you drink a couple
of large glasses when you
00:24:59.29\00:25:02.33
wake up in the morning,
that gets the day off to a
00:25:02.36\00:25:04.59
really good
start and then you just
00:25:04.62\00:25:07.56
take some water
throughout the day.
00:25:07.59\00:25:09.47
Okay, we know what the
right kind of foods are,
00:25:09.50\00:25:11.36
but what's the next
step, would we talk about.
00:25:11.39\00:25:13.90
The next step would be to
eat foods in the right amounts.
00:25:13.93\00:25:18.86
Okay, right amounts.
00:25:18.89\00:25:20.00
In the right
amount - that's correct.
00:25:20.03\00:25:21.55
And you can tell
right amounts by weight
00:25:21.58\00:25:24.96
as one indicator.
00:25:24.99\00:25:28.28
If you eat too much
food, you have sleep loss.
00:25:28.31\00:25:32.91
It's sometimes
harder to get the sleep,
00:25:32.94\00:25:34.31
particularly if you
eat a lot of food at night.
00:25:34.34\00:25:35.73
The right kinds of
foods, the right amounts.
00:25:35.76\00:25:37.46
Eating the right amounts...
00:25:37.49\00:25:38.77
And drowsy, if
you get real drowsy,
00:25:38.80\00:25:42.53
just after you eat a meal,
oftentimes that an indicator
00:25:42.56\00:25:45.00
of too much and
if you feel too full,
00:25:45.03\00:25:47.86
that generally means
you've eaten too much.
00:25:47.89\00:25:49.78
We generally suggest -
eat a large breakfast...
00:25:49.81\00:25:52.46
And, in fact, there is research
done in the Breslow Study
00:25:52.49\00:25:57.05
we've talked about
before, Breslow research,
00:25:57.08\00:25:59.85
showing that people
who eat a large breakfast,
00:25:59.88\00:26:02.52
who eat breakfast regularly,
have a longer lifespan.
00:26:02.55\00:26:06.37
And it's also the #1 way
to lose weight, they say.
00:26:06.40\00:26:08.82
If you eat a large breakfast,
it's really related to that.
00:26:08.85\00:26:11.53
Okay... because you tend to eat
the fruits and the whole grains,
00:26:11.56\00:26:15.97
more in the breakfast.
00:26:16.00\00:26:17.03
And then usually if
you eat in the morning,
00:26:17.06\00:26:18.95
you don't eat at night
which is when the weight
00:26:18.98\00:26:20.68
really gets added. Okay
00:26:20.71\00:26:23.59
The final thing is to
eat foods at the right times.
00:26:23.62\00:26:26.98
And the right times is
very simple - it's meal times.
00:26:27.01\00:26:30.45
When you eat snack
foods, if you eat between meals,
00:26:30.48\00:26:35.52
generally, you're
eating snack foods,
00:26:35.55\00:26:36.77
the higher refined
foods, the higher calorie foods,
00:26:36.80\00:26:39.82
less vitamins and
nutrients in those foods.
00:26:39.85\00:26:43.34
And that's a real
stressor on your body too
00:26:43.37\00:26:45.07
because your digestive
system is always working,
00:26:45.10\00:26:48.41
and if you don't give it a
break, you got real problems.
00:26:48.44\00:26:50.86
That's correct... so
it's a very simple formula.
00:26:50.89\00:26:52.36
You eat the
right kinds of foods,
00:26:52.39\00:26:53.50
and it's really simple if you
eat foods in the right amounts.
00:26:53.53\00:26:57.09
I mean, excuse me, eat
foods that are as grown.
00:26:57.12\00:27:01.56
Foods as grown basically.
00:27:01.59\00:27:03.15
Right amounts, right time.
00:27:03.18\00:27:04.42
Eat liberally of those foods
00:27:04.45\00:27:05.77
in the right
amounts at the right time.
00:27:05.80\00:27:07.51
Okay so this is
just one of the keys...
00:27:07.54\00:27:09.55
We've talked about stress
and many other different things.
00:27:09.58\00:27:12.10
This is one of the
keys, it's a foundational key.
00:27:12.13\00:27:14.36
It's important as
it relates to stress.
00:27:14.39\00:27:15.42
It's important as
it relates to stress.
00:27:15.45\00:27:17.06
It's not the most important
thing for stress management,
00:27:17.09\00:27:18.67
but it's an important component.
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We've been talking
with Dr. Skip MacCarty
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He has developed a seminar
that is a fascinating seminar.
00:27:23.09\00:27:26.03
It's called
"Stress Beyond Coping"
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It deals with
different keys that you can
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put in place to prevent, avoid
reverse stressful situations.
00:27:31.79\00:27:36.39
I don't know if you
could ever prevent stress,
00:27:36.42\00:27:38.08
but it does deal in
a very practical way
00:27:38.11\00:27:40.27
with all different elements...
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And you can get more information
about that seminar by
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contacting us here at 3ABN or
the Church Ministries Department
00:27:45.16\00:27:48.79
at the General Conference
of Seventh-day Adventists
00:27:48.82\00:27:50.96
We're glad that you have
joined us for this seminar.
00:27:50.99\00:27:53.41
We hope that as a result,
00:27:53.44\00:27:54.76
you will have Health
that Lasts for a Lifetime.
00:27:54.79\00:27:56.85