The following
program presents principles
00:00:01.98\00:00:03.13
designed to
promote good health and
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is not intended
to take the place
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of personalized
professional care.
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The opinions and
ideas expressed are those
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of the speaker.
Viewers are encouraged
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to draw their own conclusions
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about the information presented.
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Hello and
welcome to Health For A
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Lifetime I am your
host Don Mackintosh
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and today if you are
stressed you are watching
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the right program
because we are gonna
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be talking about
stress and some simple
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solutions about
how to deal with that
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and talking with us about that
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today is Vicki
Griffin. She is an author,
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she lectures at
Michigan State University
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in areas of
nutrition and stress.
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She is working on
a masters' degree in
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nutrition right
now and has another
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masters'
degree. We are just glad
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that you are
with us today Vicki.
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Thank you. You
also work with the
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Michigan Conference
of Seventh-Day Adventist,
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which is a large Adventist
conferences that has all
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kinds of members,
but the impact of that
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Conference goes
far beyond Michigan
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especially
through you know different
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ministries like
yours and we are just
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glad that you
could be with us today.
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You have written
a book about diet
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and stress you know
is what you are eating,
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eating you and
that kind of you know
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forms the basis
and it's hard to cover
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one book in one
program, but we are
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gonna try and
take a shot at some
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of the you know
the points here and I
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think people gonna
just find some really
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good information, so we are glad
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you are here. And
I have some questions
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for you, we hear a
lot about stress and
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there you know
people say they are
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stressed out, but really what is
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stress how would you define it?
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Well stress is
actually a term that has been
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borrowed by the
psychological sciences
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from the engineering
field and it's disequilibrium
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or lack of homeostasis,
but I guess an easier way
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to put it is you are
out of balance so that,
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that is the. Out of
balance, so when you
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are stressed out, you
are little unbalanced.
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It's also been, it's also been
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described as the
some total of your
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responses to the
various stressors that
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existing your life. Now you talk
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in your book about
emotional stressors,
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you talk about
physical stressors, you talk
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about chemical
stressors, you talk
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about environmental
stressors, you talk
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about symbolic
stressors and spiritual.
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I understood
all those except for
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maybe the symbolic.
What's the symbolic stress?
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Well the symbolic
stress, stressor is something
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that would elicit a
stress response because
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of a memory for
instance some people
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that are very
closely associated with 911
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may never be
able to see a picture
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of a New York Skyline
without having a pretty
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significant stress
responses as a result
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to that, so that would
be a symbolic stressor.
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A spiritual
stressor would be guilt over
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wrong doing
something along those lines.
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A chemical
stressor could be caffeine,
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large amounts of
certain micronutrients
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could cause a
stress response high-fat
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feeding regimens,
very large amount of
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sugar things of
that nature, drugs can be
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a chemical stressor
then you have of course
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the emotional stressors
and physical stressors,
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a physical stressor can
be either specific and local
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such as a beasting or a
broken arm or it can be.
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That does stress people
of. It does or you could
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have a nonspecific
journal stressor such
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as an autoimmune
response or fever
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something along
those lines. Okay,
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so how wide spread is
the problem, you know,
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of chronic
stress some of these are
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acute stressors. Right.
You talk like a beasting
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on the end of your
nose, but what about
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chronic stress this
long term stress how
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prevalent is that.
Chronic stress is very prevalent
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in our society
today as a matter of fact
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one researcher
said that the world
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is suffering to
a large extend from
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generalized
anxiety disorder, which I
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thought was interesting,
but experts estimate that
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almost 20 million
people in the United States
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suffer from
chronic depression, stress
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related that had
an annual cost of
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47.3 billion dollars
a year as a matter fact
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it's interesting
that, that psychological
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factors such as
stress and depression have a
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greater impact on
heath care cost then
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physical factor
such as obesity, smoking,
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and high blood
pressure combined.
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So, stress is
really stressing people out
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not on just the
personal level, but on you know
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the level of
government and how to handle it.
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Yes, it is quite
extensive. So what are
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some of the common
symptoms with stress
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that we would
normally encounter?
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Well there the list
is long, there are the
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emotional symptoms
that of course we are
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all familiar with
irritability, volatile
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emotions and of
course any of these symptoms
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can be reflective
of other disorders and
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so it's very
important that a person that
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feels that they
are suffering from a
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stress related
disorder check with their health
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care provider, but
emotional stressors
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can include depression
and agitation then you
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have physical symptoms,
you can queasy stomach,
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changes in eating
habits for increase sickness
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and disease.
There are behavioral and
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social effects, job absenteeism,
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perfectionism, ambivalence,
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some of these types of things.
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Isolation is at
stressor and prolonged stress is
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going to effect different
people in different ways
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depending on the
magnitude, length and
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timing of the
stressor what they are on
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constitutional
strengths and weakness are
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and that their
nutritional status.
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Well, I mean it's
probably unrealistic to
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get away from all
stressors isn't it?
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I have known a
couple of people in my life
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that were at the
zero to one level,
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which is an amazing
thing but most people
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would probably
describe themselves
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somewhere up
between 7 and 10. So, I mean
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if you get away from
all stressors probably
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dead aren't you?
Pretty close. So, there
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you know I had another
person I talk to he says
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there is distress
and there is eustress;
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there is good or
there is bad stress.
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Well stress is a
good stress in itself is a
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good thing when the
stress system activities
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is critical to
human function that's what
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gives us the
energy to get out of bed
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in the morning
it's what heightens your
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memory when you
are about to take
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an exam, it's get
you ready for a race,
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it's puts the
enthusiasm and charge into life
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and so stress
system activity is a really
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good thing, it's
just that when it becomes
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chronic then two
different scenarios can happen
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you can either have
chronic hyperactivity
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of the stress system,
which is associated with
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certain diseases or
you can have chronic
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under activity
of stress system and
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that has it's own
list of wows that.
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Now you talk about
common symptoms and
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then you talked
about metabolic symptoms
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what are metabolic
symptoms, please discuss. Right.
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Well I guess
that's referring to the
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long-term stress system activity
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when you have
it's really interesting
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because there is a
crosstalk that occurs
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between the stress
system and the immune
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system and they,
they kind a regulate
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each other somewhat
like a teeter-totter
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or seesaw when one
is up the other one
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tends to go down
and vice-versa, so a
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chronic increase in
stress system activity
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and I am referring
specifically here to a
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specific stress
hormone cortisol,
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chronic
hypercorticism, two high levels
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of cortisol is associated
with immune dysfunction,
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hypertension,
insulin resistance,
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abdominal obesity,
atherosclerosis some
00:08:00.84\00:08:03.30
of the lifestyle
diseases that, that were
00:08:03.33\00:08:05.12
real familiar with
premenstrual syndrome
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and hyperthyroidism as well as
00:08:07.78\00:08:10.13
obsessive-compulsive
disorder, chronic active
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alcoholism, chronic
excessive exercise and
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vulnerability prediction.
So, all these things are
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related to. Too much
stress system activity
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so the same
token you can actually
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have the reverse
happened, where you
00:08:20.95\00:08:22.67
have too low stress
system activity as a
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result of being
chronically stressed and that is
00:08:25.85\00:08:29.51
often indicated by
low serotonin obesity,
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increased vulnerability
to inflammatory and
00:08:34.03\00:08:37.59
autoimmune
diseases and we certainly do
00:08:37.62\00:08:39.39
see an upswing in
those and recent years.
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Atypical depression,
chronic fatigue syndrome,
00:08:41.61\00:08:44.37
posttraumatic
stress disorder, nicotine
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withdrawal,
atypical depression, seasonal
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depression those
syndromes. So all these
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things, all these
different things I mean
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this a huge barras
of different things
00:08:54.51\00:08:56.58
to honor the rubric of
stress. Right. And in your
00:08:56.61\00:09:01.21
book, I am sure that
you break this down you
00:09:01.24\00:09:03.31
look at some of
these, you talk about some
00:09:03.34\00:09:05.00
of these, you say
if this is what you
00:09:05.03\00:09:06.87
have and this is the
stress element of that,
00:09:06.90\00:09:09.61
what to do about
it. Right, we put this
00:09:09.64\00:09:11.42
book together in
conjunction with some
00:09:11.45\00:09:14.16
other researchers
and specialists who
00:09:14.19\00:09:16.21
have knowledge,
specific knowledge
00:09:16.24\00:09:17.91
in this area and
yes we want people
00:09:17.94\00:09:20.12
to understand how tightly linked
00:09:20.15\00:09:22.52
the stress system
and the immune system
00:09:22.55\00:09:24.35
are and one of the things that
00:09:24.38\00:09:26.25
fascinates me
about a stress system
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that is gone a ride
particularly heightened
00:09:28.88\00:09:31.88
levels of cortisol
is that with stress
00:09:31.91\00:09:33.72
system activity is
dysfunctional, it is
00:09:33.75\00:09:37.12
acutely tighten
with a less of an ability
00:09:37.15\00:09:41.34
for the brain to
generate new nerve
00:09:41.37\00:09:43.81
cell activity and
so it has an effect on
00:09:43.84\00:09:46.41
learning, it has an
effect on the ability
00:09:46.44\00:09:49.41
to meet challenges,
the opposite of depression
00:09:49.44\00:09:54.87
is not joy. The
opposite of depression is
00:09:54.90\00:09:57.42
actually
resiliency. Resiliency means
00:09:57.45\00:09:59.82
the ability to bounce
that means the ability
00:09:59.85\00:10:01.79
to have the
resources to meet a challenge
00:10:01.82\00:10:05.36
and so when a person
is chronically stressed
00:10:05.39\00:10:07.77
whatever the end
result of that chronic
00:10:07.80\00:10:10.23
stress is it tends
to create a metabolic
00:10:10.26\00:10:14.28
scenario for
depression as distinguished from
00:10:14.31\00:10:18.54
sadness there is a
difference, but depression
00:10:18.57\00:10:21.23
then it tends to
lower that persons cognitive
00:10:21.26\00:10:24.84
ability to meet
challenges. Sure you
00:10:24.87\00:10:26.87
stressed out so
you just can't think
00:10:26.90\00:10:28.29
as well, you
can't get things done.
00:10:28.32\00:10:30.70
You can't learn, you can't meet
00:10:30.73\00:10:31.70
challenges and
that really sets up a
00:10:31.71\00:10:33.09
foundation for
addictive behavior because
00:10:33.12\00:10:35.14
then you start to,
to self medicate with
00:10:35.17\00:10:37.80
either drugs or
food or some activity to
00:10:37.83\00:10:40.05
try to feel
better. You just so kind a
00:10:40.08\00:10:41.05
beat down; you need
something to put some
00:10:41.06\00:10:42.88
pep in your step.
That's right. Okay so the
00:10:42.91\00:10:46.46
book and breaking
down some of these
00:10:46.49\00:10:48.68
components your
website is lifestylematters.com
00:10:48.71\00:10:53.59
to spell out and
there on the website it
00:10:53.62\00:10:57.38
kind of breaks down
these different things
00:10:57.41\00:10:59.10
and gives
information about this. Well it
00:10:59.13\00:11:00.80
gives information
how you can access
00:11:00.83\00:11:03.18
the resources to
learn more. Now how the
00:11:03.21\00:11:06.03
stress effect
nutrient, metabolism you talk
00:11:06.06\00:11:10.71
about that a little
bit you know in another
00:11:10.74\00:11:12.77
words I guess
when you eat something
00:11:12.80\00:11:15.99
or ingest something
that's nutritious and
00:11:16.02\00:11:19.00
you are
stressed out what is that
00:11:19.03\00:11:21.02
do to the ability
to metabolize that.
00:11:21.05\00:11:23.16
Well are what we
eat is, is if we eat
00:11:23.19\00:11:28.65
good food if we
make healthful choices
00:11:28.68\00:11:31.58
nature has a
stress protective system
00:11:31.61\00:11:34.11
built into those
good foods that actually
00:11:34.14\00:11:37.43
protect us
against stress response
00:11:37.46\00:11:39.71
and in several
different ways. When you
00:11:39.74\00:11:44.03
have a nutrient
poor diet, I call it the
00:11:44.06\00:11:46.07
chips, chops, and
lollypops lifestyle
00:11:46.10\00:11:48.52
when your diet is high
and refined junk foods,
00:11:48.55\00:11:52.79
stimulants, caffeine,
lots and lots of sugar,
00:11:52.82\00:11:56.73
high fats that
are poor quality fats,
00:11:56.76\00:12:00.23
that kind of
things it actually creates
00:12:00.26\00:12:03.15
another attacks
on the stress system,
00:12:03.18\00:12:06.96
it actually increases
stress hormone production
00:12:06.99\00:12:09.76
and so when you are
stressed, your body uses
00:12:09.79\00:12:12.70
nutrients at a
more rapid rate and so
00:12:12.73\00:12:15.91
when you take in
very poor quality
00:12:15.94\00:12:19.08
food it actually throttles
up the stress response,
00:12:19.11\00:12:22.15
uses nutrients and
stress protective nutrients
00:12:22.18\00:12:24.95
such as magnesium
and the B vitamins at a
00:12:24.98\00:12:27.15
faster rate
impoverishing the system even
00:12:27.18\00:12:30.39
more taxing the
system even more creating a
00:12:30.42\00:12:33.38
scenario for cravings.
So you have said two things,
00:12:33.41\00:12:35.99
you have said that
the nutrient metabolism
00:12:36.02\00:12:39.58
is compromised by
stress, but even more so
00:12:39.61\00:12:42.78
if you are eating
junk foods. If you are
00:12:42.81\00:12:45.74
eating poorly, it
actually makes the
00:12:45.77\00:12:49.37
stress response more
sensitive in other words
00:12:49.40\00:12:51.58
you will be more
likely to have a stress
00:12:51.61\00:12:55.80
response more
quickly, when you do have
00:12:55.83\00:12:58.47
that stress response
it will be higher and
00:12:58.50\00:13:01.98
it will last
longer and it will do more
00:13:02.01\00:13:04.27
damage at the end
organ. I think a quote
00:13:04.30\00:13:06.18
by Paul Rosch
from stress medicine is
00:13:06.21\00:13:09.52
probably
appropriate here he said
00:13:09.55\00:13:11.38
"A faulty diet can
certainly be a source
00:13:11.41\00:13:14.95
of stress.
Conversely, stress can lead to
00:13:14.98\00:13:19.70
poor dietary
habits." So it's not sort
00:13:19.73\00:13:21.11
of vicious
cycle that gets setup.
00:13:21.14\00:13:23.18
So it leads to it, but
it also can be a result
00:13:23.21\00:13:26.02
of it. Exactly and
that's, that's the part
00:13:26.05\00:13:29.10
that are lot of
people don't understand,
00:13:29.13\00:13:30.48
they don't think
about the fact that
00:13:30.51\00:13:33.09
when they are
eating some junk food item
00:13:33.12\00:13:37.63
for breakfast
instead of fresh fruits and
00:13:37.66\00:13:39.48
whole grains and
some good nuts or
00:13:39.51\00:13:41.49
that type of nice
high fiber plant foods
00:13:41.52\00:13:45.86
in the morning they
don't realize that they
00:13:45.89\00:13:47.88
are actually effecting
stress system sensitivity.
00:13:47.91\00:13:51.37
It's not just that
there are not getting
00:13:51.40\00:13:53.83
nutrients, is it
what they are taking in
00:13:53.86\00:13:56.23
terms of large amounts
of certain micronutrients
00:13:56.26\00:13:58.27
is going to effect
the stress system in a
00:13:58.30\00:14:00.81
negative way as
well. So, the way nutrition
00:14:00.84\00:14:03.87
affects things, I
think we have a list of
00:14:03.90\00:14:05.43
that we will look
at. It really what you
00:14:05.46\00:14:08.50
eat is important says
here that the sensitivity
00:14:08.53\00:14:11.15
of the
stress-response. The trigger. Is
00:14:11.18\00:14:13.66
triggered. How fast
the trigger goes off,
00:14:13.69\00:14:15.03
yes. And then how
intense the reaction is
00:14:15.06\00:14:17.35
that related to what you
eat as well, is that right.
00:14:17.38\00:14:20.20
That's exactly
right and how much damage
00:14:20.23\00:14:22.51
done to the
target organ whether it's
00:14:22.54\00:14:25.12
muscles, heart,
brain all of those things,
00:14:25.15\00:14:28.43
the vessels and how
long it takes for the
00:14:28.46\00:14:32.09
stress hormones to
return to base levels
00:14:32.12\00:14:34.99
and that's a whole
interesting question in
00:14:35.02\00:14:36.98
itself because
studies are coming out now
00:14:37.01\00:14:40.16
showing that with
the high fat feeding
00:14:40.19\00:14:41.93
regimen and we are
not talking about the
00:14:41.96\00:14:43.37
good healthy
fats that we all wanna
00:14:43.40\00:14:45.10
incorporate in
our diet because fats
00:14:45.13\00:14:46.54
are good things, but when we are
00:14:46.57\00:14:47.81
having large
amounts of saturated fats
00:14:47.84\00:14:49.88
and trans fats,
the heavy high fat
00:14:49.91\00:14:52.60
animals products,
the fatty meats and the
00:14:52.63\00:14:54.86
fatty cheeses
and the chips and the
00:14:54.89\00:14:57.44
trans fats that we
find in the refined
00:14:57.47\00:14:59.67
process foods, we
have large amounts
00:14:59.70\00:15:01.72
of those kinds of
things it actually there
00:15:01.75\00:15:04.73
is a quote from
Journal of Physiology that
00:15:04.76\00:15:07.08
"Dietary fat
actually acts as a background
00:15:07.11\00:15:10.21
form of chronic
stress," causing the
00:15:10.24\00:15:12.81
elevation of
several stress hormones.
00:15:12.84\00:15:15.71
So it provides an
environment to just
00:15:15.74\00:15:18.62
potentiate
stress. Exactly. And not
00:15:18.65\00:15:22.42
necessarily
positive stress here negative
00:15:22.45\00:15:25.07
chronic stress.
They are talking about
00:15:25.10\00:15:26.07
stress hormones
because the stress hormones
00:15:26.08\00:15:27.92
at the base level
when you are at your
00:15:27.95\00:15:29.77
commence they will
be high, they will be
00:15:29.80\00:15:31.34
elevated, which
means that your ability to
00:15:31.37\00:15:33.56
cope with
challenges is compromised your
00:15:33.59\00:15:36.01
ability to learn, is
compromised your ability
00:15:36.04\00:15:39.21
to be resilient in
challenging situations to,
00:15:39.24\00:15:43.85
cognitively process is
challenged and there is
00:15:43.88\00:15:46.37
another quote that
follows up with this it
00:15:46.40\00:15:49.26
says a "stress
responsivity is briefly
00:15:49.29\00:15:52.32
enhanced during
initial access to the
00:15:52.35\00:15:54.54
high-fat regimens, so
there is initial response
00:15:54.57\00:15:57.17
that is, is challenging
but continued high fat
00:15:57.20\00:16:01.53
feeding results in an
impaired ability to even
00:16:01.56\00:16:04.35
restore basal or
normal stress hormones levels
00:16:04.38\00:16:07.85
after a stress
response" so there is a
00:16:07.88\00:16:10.32
dysregulation of
stress system activity that is
00:16:10.35\00:16:13.65
associated with poor
diet and I think that's
00:16:13.68\00:16:15.73
important for people
to understand because
00:16:15.76\00:16:18.31
when we are
stressed we want to eat junk
00:16:18.34\00:16:20.24
food, we want to
eat sweats and sugar,
00:16:20.27\00:16:22.24
we want those
fatty chips and so how
00:16:22.27\00:16:25.00
important it is
when we are not stressed
00:16:25.03\00:16:27.48
to be making the
choices that are going
00:16:27.51\00:16:31.70
to buffer us against
those challenging times.
00:16:31.73\00:16:34.86
We are taking with
Vicki Griffin, we are
00:16:36.09\00:16:37.50
talking about
stress, we are talking about
00:16:37.53\00:16:38.99
how you can get a
handle on it when we
00:16:39.02\00:16:41.21
come back we will
have some good news
00:16:41.24\00:16:42.65
about how you can
get a handle on your
00:16:42.68\00:16:44.64
stress, join us
when we come back.
00:16:44.67\00:16:46.11
Are you confused
about the endless
00:16:48.47\00:16:50.27
stream of new and
often contradictory
00:16:50.30\00:16:52.42
health information?
With companies trying to
00:16:52.45\00:16:55.16
sell new drugs and
special interest groups
00:16:55.19\00:16:57.61
paying for studies
it's been the fact,
00:16:57.64\00:16:59.48
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to health. One way
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00:17:07.83\00:17:10.01
in the Lifestyle
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00:17:43.80\00:17:45.47
Welcome back we are talking with
00:17:47.86\00:17:49.68
Vicki Griffin, we
are talking about stress,
00:17:49.71\00:17:51.48
and we are glad
that you have joined us
00:17:51.51\00:17:54.06
if you were with us
for the first half you
00:17:54.09\00:17:56.48
maybe a little
more stressed out then
00:17:56.51\00:17:57.94
you should be. We
actually diagnosed
00:17:57.97\00:17:59.87
and look at the
causes of stress, we are
00:17:59.90\00:18:02.00
talking with Vicki
Griffin you are an author,
00:18:02.03\00:18:04.56
we are glad
that you are with us,
00:18:04.59\00:18:05.60
you have written a
book about this and
00:18:05.63\00:18:07.48
lot more resources
in that book then we
00:18:07.51\00:18:10.30
can cover today. You
know, we talked about
00:18:10.33\00:18:14.10
how there is chronic
stress, there is good
00:18:14.13\00:18:16.77
stress, but there
is chronic stress and
00:18:16.80\00:18:18.35
some of those
relationships and you
00:18:18.38\00:18:20.52
were talking at
the break about how or
00:18:20.55\00:18:23.32
just before the
break about how nutrition
00:18:23.35\00:18:25.16
is kind of very
intracle in getting the
00:18:25.19\00:18:29.23
handle on negative
stressors in our life
00:18:29.26\00:18:32.56
and you know you
had started to click off
00:18:32.59\00:18:35.16
some things, but I
think we have a list
00:18:35.19\00:18:37.61
that we are going
to be describing a diet
00:18:37.64\00:18:40.77
that would really
stress anybody system,
00:18:40.80\00:18:43.32
work us through that and
we will look at that diet.
00:18:43.35\00:18:46.62
Well, as I said it's
the chips, chops, and
00:18:46.65\00:18:48.71
lollypops
lifestyle that's what we
00:18:48.74\00:18:50.65
call it and it would
include a lot of highly
00:18:50.68\00:18:53.70
refined junk food 30
percent of Americans on
00:18:53.73\00:18:56.24
any given day are
eating a meal in the car
00:18:56.27\00:18:57.94
and so probably the
composition of those
00:18:57.97\00:19:01.33
meals is not optimal
and refined carbohydrates
00:19:01.36\00:19:04.74
the real
concentrated caloric foods that
00:19:04.77\00:19:07.95
are stripped of, of
good nutrition, antioxidants
00:19:07.98\00:19:11.07
and fiber, the saturated
and trans fats, the sort
00:19:11.10\00:19:14.13
of stiffening fats at the
cellular level and lots of
00:19:14.16\00:19:18.34
high-fat animal
products combined with
00:19:18.37\00:19:21.98
very little fruits
and vegetables and.
00:19:22.01\00:19:25.31
If you wanna be
stressed out eat these things.
00:19:25.34\00:19:27.23
Yeah right. Let
address some caffeine that
00:19:27.26\00:19:28.85
will help you.
Right. To be stressed.
00:19:28.88\00:19:30.82
Juice up with some
soft drinks and alcohol
00:19:30.85\00:19:32.86
annual tip you
will just talk about.
00:19:32.89\00:19:34.51
If you wanna be
stressed, you are
00:19:34.54\00:19:35.58
looking, how can
I stress myself out
00:19:35.61\00:19:37.69
that's the recipe.
That's right and some,
00:19:37.72\00:19:40.45
and really some of
these food items actually
00:19:40.48\00:19:44.02
strip the body or
diminish very necessary
00:19:44.05\00:19:48.66
anti-stress vitamins
and minerals that are
00:19:48.69\00:19:51.34
there and we have
to really remember this
00:19:51.37\00:19:54.58
because for
instance magnesium is a major
00:19:54.61\00:19:56.47
anti-stress mineral
is responsible for more
00:19:56.50\00:19:59.00
than 350 enzyme
functions, we make our
00:19:59.03\00:20:01.53
way in little
energy packets call ATP
00:20:01.56\00:20:03.94
everyday magnesium
and several B vitamins
00:20:03.97\00:20:06.08
are essential for
that process, a high sugar,
00:20:06.11\00:20:08.68
high caffeine diet.
Just really take those out.
00:20:08.71\00:20:11.78
The high fat
tends to cause magnesium
00:20:11.81\00:20:13.69
loss and it tends to
cause disruption when
00:20:13.72\00:20:16.48
calcium levels are
very, very high tends to
00:20:16.51\00:20:19.78
cause a loss of magnesium and
00:20:19.81\00:20:21.34
so, so it's a very,
very important that we think
00:20:21.37\00:20:24.02
in terms of ratios
with nutrition rather
00:20:24.05\00:20:26.30
then single,
single nutrient elements,
00:20:26.33\00:20:28.65
nutrition is a three
legged stool and what
00:20:28.68\00:20:32.78
we want to optimize is
absorption, utilization,
00:20:32.81\00:20:37.48
and retention.
Those are three legs of
00:20:37.51\00:20:39.86
that nutrition
stool and the best way to
00:20:39.89\00:20:41.84
get optimal
absorption of nutrients,
00:20:41.87\00:20:44.12
optimal utilization
and optimal retention of
00:20:44.15\00:20:48.01
good nutrients is
to have them as much
00:20:48.04\00:20:51.38
of the fresh food in
it's natural form as possible.
00:20:51.41\00:20:54.20
Okay, so you are
moving to what's good. Right.
00:20:54.23\00:20:57.07
But we have gone
through the list of
00:20:57.10\00:20:58.95
what's bad all those
junk food chops, lollypops and
00:20:58.98\00:21:02.07
what was the other things.
Chips, chops, and lollypops.
00:21:02.10\00:21:04.43
Right and now so
we have a list of
00:21:04.46\00:21:05.61
good things.
Right. If you want to move
00:21:05.64\00:21:07.13
from stressing
yourself out with food to not
00:21:07.16\00:21:10.05
stressing yourself
out and getting yourself
00:21:10.08\00:21:12.37
ready to handle whatever the day
00:21:12.40\00:21:14.03
has to bring to
you this is the list.
00:21:14.06\00:21:16.09
It would be a focus
on plant foods just a
00:21:16.12\00:21:18.94
focus on those.
Okay. Beautiful rich. Lot's
00:21:18.97\00:21:21.08
of color. Yes. And we
call the produce department
00:21:21.11\00:21:23.79
the department of
defense. Okay. So in the
00:21:23.82\00:21:25.87
morning instead of
the coffee and donuts for
00:21:25.90\00:21:28.15
instance you could
have a nice whole grains,
00:21:28.18\00:21:29.52
cereal. Strawberries,
blueberries, grapes
00:21:29.55\00:21:31.47
may be yeah.
That's what our family had
00:21:31.50\00:21:34.54
this morning for breakfast with
00:21:34.57\00:21:35.62
whole grain bread
and good cereal, we had
00:21:35.65\00:21:38.70
some nice soy
milk that we enjoyed it
00:21:38.73\00:21:40.13
very well, so
lots of color, lots of
00:21:40.16\00:21:42.42
variety that are
really good. So lot's
00:21:42.45\00:21:45.04
of color via
healthful plant varieties.
00:21:45.07\00:21:47.39
Not jelly beans
color, but lots of plant
00:21:47.42\00:21:50.55
colors all the
beautiful colors of the rainbow.
00:21:50.58\00:21:52.38
Healthy plant varieties
of fat proteins, complex
00:21:52.41\00:21:55.03
carbohydrates we have
here and then vegetables
00:21:55.06\00:21:58.86
especially leafy
green vegetables and
00:21:58.89\00:22:02.29
carotenoids. Yes, the
carotenoids is a really
00:22:02.32\00:22:04.20
interesting study
published in a Japanese
00:22:04.23\00:22:07.89
Journal it was well
actually Japanese study
00:22:07.92\00:22:11.21
published in the
Annals of the New York
00:22:11.24\00:22:13.37
Academy of
Science showing that high
00:22:13.40\00:22:15.10
carotenoid levels,
high serum carotenoid
00:22:15.13\00:22:17.60
level actually
lower stress responsivity,
00:22:17.63\00:22:20.64
stress sensitivity.
So, what's the carotenoids.
00:22:20.67\00:22:23.31
Okay well people
think of a beta-carotene
00:22:23.34\00:22:26.24
they think. So,
that's like the orange
00:22:26.27\00:22:28.02
vegetables right.
They will think well I
00:22:28.05\00:22:29.89
get my carrot juice,
so I get my carotenoids
00:22:29.92\00:22:32.48
but then. And
that protection from
00:22:32.51\00:22:35.26
stress. Right.
Well, there are actually
00:22:35.29\00:22:36.78
more than 500
carotenoid in the plant
00:22:36.81\00:22:39.13
kingdom and so
all of the beautiful
00:22:39.16\00:22:41.05
colorful orange
and yellow and red.
00:22:41.08\00:22:43.05
Vegetables, the
green vegetables are such
00:22:43.08\00:22:47.29
a great source of
stress protection it
00:22:47.32\00:22:50.27
lowers the sensitivity
to stress responsiveness
00:22:50.30\00:22:54.50
and so the trigging
is lowered and also the
00:22:54.53\00:22:58.98
damage done at
the end organ is lower
00:22:59.01\00:23:00.63
that's a great
thing. Whole grains, beans,
00:23:00.66\00:23:02.94
legumes, fresh
fruit varieties and plant
00:23:02.97\00:23:06.68
fats and also
water. Any thing about
00:23:06.71\00:23:10.50
any of those you
want to talk about. Well I
00:23:10.53\00:23:12.40
love talking about
that the fatty acids you
00:23:12.43\00:23:15.42
know FAT is not
spelled BAD and the types
00:23:15.45\00:23:18.15
of fatty acids
that we consume are so
00:23:18.18\00:23:21.13
intimately
related with our biology
00:23:21.16\00:23:25.25
because the very
cellular structure of
00:23:25.28\00:23:29.03
nerve cells and blood
cells, the cells in our
00:23:29.06\00:23:32.95
body are tied up
with the types of dietary
00:23:32.98\00:23:35.81
fats that we
consume and so if we consume
00:23:35.84\00:23:38.53
stiffening fats
those cells tend to be less
00:23:38.56\00:23:41.27
permeable, less electric, less
00:23:41.30\00:23:43.38
conductive, but
when you have these
00:23:43.41\00:23:45.33
healthy plant fats
that we find in the olives
00:23:45.36\00:23:48.06
and olive oil and
avocados and nuts, nuts
00:23:48.09\00:23:50.64
are 65 percent
monounsaturated fat.
00:23:50.67\00:23:52.91
When we enjoy
those great fats I enjoy
00:23:52.94\00:23:55.91
using some canola
oil, soy oil is a good
00:23:55.94\00:23:58.82
source of Omega 3
fatty acids, but you
00:23:58.85\00:24:00.88
can also get
those Omega 3's in the
00:24:00.91\00:24:04.19
flaxseed and
walnuts and. So when you
00:24:04.22\00:24:07.76
enjoy those they
are flexible fats. Yes.
00:24:07.79\00:24:10.32
You are gonna be
a flexible person.
00:24:10.35\00:24:12.41
That were they are
actually, there is a
00:24:12.44\00:24:14.33
linear relationship
with clinical depression
00:24:14.36\00:24:17.81
and a higher
amounts of those saturated
00:24:17.84\00:24:20.71
fats when the
cellular, when the cellular
00:24:20.74\00:24:22.91
structures begin to,
they reconfigure with
00:24:22.94\00:24:27.99
these more flexible
fats there are lower levels
00:24:28.02\00:24:30.53
of impulsivity not
that fat, not that diet
00:24:30.56\00:24:33.28
cures everything.
Right. But it makes a
00:24:33.31\00:24:35.57
difference, so you
can have your brittle
00:24:35.60\00:24:37.66
fats and you are
gonna be brittle person and
00:24:37.69\00:24:39.98
you could have
your, you know, more
00:24:40.01\00:24:41.38
relaxed, hey that's
interesting. We want
00:24:41.41\00:24:43.41
a diet that makes
us strong and supple
00:24:43.44\00:24:47.51
not stiff. Okay
why is an important to
00:24:47.54\00:24:51.92
control stress,
what are some of the
00:24:51.95\00:24:54.93
reasons I mean we
are talking about it
00:24:54.96\00:24:57.12
and lot's of
people probably already
00:24:57.15\00:24:58.72
have an idea, but I think
we have a list to look at.
00:24:58.75\00:25:00.76
One thing one of the
most important reasons
00:25:00.79\00:25:02.63
that I try to
control stress in my life
00:25:02.66\00:25:05.51
and I am one of this
people that's naturally
00:25:05.54\00:25:07.56
kind of a high
stress person. Really. But
00:25:07.59\00:25:09.75
I use diet and
exercises away to lower anxiety
00:25:09.78\00:25:13.90
and control stress and
of course my Bible time,
00:25:13.93\00:25:16.58
all of those things
help to lowered stress.
00:25:16.61\00:25:18.20
Because it hinders
your learning it says here.
00:25:18.23\00:25:20.40
Absolutely. And it
impairs your memory.
00:25:20.43\00:25:22.86
Yes, it actually
does because it's been
00:25:22.89\00:25:25.11
demonstrated that
elevated levels of
00:25:25.14\00:25:27.78
cortisol in the
brain actually sort of eat
00:25:27.81\00:25:30.72
away at the
hippocampal areas of the brain,
00:25:30.75\00:25:34.38
which were
involved with memory and can
00:25:34.41\00:25:36.14
end up with chronic
depression so we are
00:25:36.17\00:25:38.23
looking at memory
impairment, under high
00:25:38.26\00:25:40.72
stress, chronic high
stress new nerve cell
00:25:40.75\00:25:43.28
generation does not
take place in the brain
00:25:43.31\00:25:44.77
so. So you got to be
unstressed if you are
00:25:44.80\00:25:46.97
gonna learn and if you
are gonna remember things.
00:25:47.00\00:25:48.78
Yes. And you
wanted to control because
00:25:48.81\00:25:51.68
you don't want
to develop chronic
00:25:51.71\00:25:52.96
depression and then
also physical disease
00:25:52.99\00:25:55.86
that makes sense,
emotional deterioration
00:25:55.89\00:25:58.96
and loss of
resiliency. Yes, depression is a
00:25:58.99\00:26:01.61
loss of resiliency
and we have to remember
00:26:01.64\00:26:03.53
there are lot of
stressors that we can't do
00:26:03.56\00:26:05.85
anything about in
our lives, but the really
00:26:05.88\00:26:07.84
important thing to
remember in studies
00:26:07.87\00:26:09.47
with centenarians
is that they didn't
00:26:09.50\00:26:11.15
escape stress,
they went through the
00:26:11.18\00:26:12.42
holocaust, they
lost spouses, they had
00:26:12.45\00:26:14.17
sickness, they had
many challenges, but it's
00:26:14.20\00:26:16.69
the way in which
they approached and
00:26:16.72\00:26:19.51
thought about
those circumstances that
00:26:19.54\00:26:21.78
made the difference.
Now a quick summary here,
00:26:21.81\00:26:24.40
I just wanna look
at really 8 things
00:26:24.43\00:26:25.83
real quickly here
what important ways
00:26:25.86\00:26:27.91
to manage stress you have. Yes.
00:26:27.94\00:26:29.89
And you have
exercise, you have water,
00:26:29.92\00:26:32.30
you have balance
schedule, you have rest,
00:26:32.33\00:26:34.00
relationships and
trust in God. We just
00:26:34.03\00:26:38.17
look at the screen,
but let's talk about
00:26:38.20\00:26:39.81
little bit as we
are closing up. When I
00:26:39.84\00:26:41.87
exercise I do so
because I know that
00:26:41.90\00:26:44.59
exercise has been
called the greatest
00:26:44.62\00:26:47.76
anti-anxiogenic
remedy in existence
00:26:47.79\00:26:52.04
and what that means is
that it lowers anxiety.
00:26:52.07\00:26:55.87
A 10 minute walk
can boost mood or
00:26:55.90\00:26:58.29
improve mood for
one hour and so I
00:26:58.32\00:27:00.29
really utilized this
as a tool in my life.
00:27:00.32\00:27:02.41
I imagine that you
know all these other
00:27:02.44\00:27:04.81
things are
covered in your book in
00:27:04.84\00:27:06.74
detail and you have
written an excellent book
00:27:06.77\00:27:10.72
all of these
information can be accessed
00:27:10.75\00:27:14.29
by going to your
website lifestylematters.com
00:27:14.32\00:27:16.78
and they can
figure out how to access
00:27:16.81\00:27:18.63
this, but one
last thing what about
00:27:18.66\00:27:20.86
trust in God, what
is that had to do with
00:27:20.89\00:27:23.79
stress
reduction. Well you know we
00:27:23.82\00:27:25.50
spent a lot of
time praying for God
00:27:25.53\00:27:27.44
to remove obstacles
and problems in our lives,
00:27:27.47\00:27:29.45
but for one thing
that the Lord prayed he
00:27:29.48\00:27:31.62
said I pray not
that thou remove them
00:27:31.65\00:27:33.51
out of the world
but that keep them
00:27:33.54\00:27:34.86
from evil.
Impulsive, we are troubled
00:27:34.89\00:27:37.66
on every side yet
not distress, so God
00:27:37.69\00:27:40.42
has given us a
lifestyle with his comfort A
00:27:40.45\00:27:43.75
and the aid of his
sprit to help to grow a
00:27:43.78\00:27:46.76
more resilient
personality and ability to
00:27:46.79\00:27:49.23
meet challenges.
Lifestyle is a very
00:27:49.26\00:27:51.38
real part of his
protective package for us. We
00:27:51.41\00:27:54.41
have been talking
with Vicki Griffin thanks
00:27:54.44\00:27:56.04
for being with us
and thank you for being
00:27:56.07\00:27:57.77
with us and we
hope that you have
00:27:57.80\00:27:59.22
health as a result
that last for a lifetime.
00:27:59.25\00:28:01.74