Welcome to "Healthy Living!"
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I'm your host Margot Marshall.
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Weight loss is a
multibillion dollar industry,
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but going on a diet isn't
effective in the long-term,
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so what's the answer?
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Stay tuned for
lifestyle strategies that are
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sustainable,
nourishing and enjoyable!
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Here to discuss this
weighty issue we have
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Jenifer Skues, a health
psychologist and Dr. John Clark.
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Welcome John,
welcome Jenifer. Thank you!
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And would you like to
lead out in this one John?
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Why certainly! The gentleman
that I want to use as our
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example today, I met in North
Carolina in the United States.
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He weighed 200 kilograms;
he had an ankle that was
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suffering post-traumatic
arthritis and he had an
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addiction to caffeine.
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He literally drank 2 liters of
soda that was caffeinated a day,
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and it wasn't the diet kind.
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And so he came to my meetings
and, after a short time,
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he realized that the
caffeine in these sodas
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was not his best
friend, wasn't helping him
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and so he quit, unbeknownst
to us - cold turkey! Ooo.
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So this is 2 liters of soda
with caffeine stopped overnight.
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And the next day, my wife
met him at the Post Office,
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he had a splitting headache!
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He was going through
withdrawals which a person
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will do for about 36 hours.
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Well, my wife encouraged
him and he wasn't able to
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make it to the meeting
that night, but the next night,
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he came and we had a
discussion in our meeting
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of obesity and he definitely
realized that he wasn't
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at his ideal body weight
and yet he knew he couldn't
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walk for exercise
because his ankle was
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so sore and so traumatized.
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So I set him up with a
program where he could do
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some hydrotherapy on his ankle,
now we're going to do another
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program on arthritis but
this will sort of be a preview.
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I had him doing hot
and cold treatments.
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He'd put his foot and
ankle into a bucket of hot water
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for 3 minutes and then after
that, he'd would take it out
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and put it in a bucket of
ice cold water for 1 minute.
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And then he would
repeat that contrast
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5 times and end with cold.
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Well in doing that, he lowers
the inflammation in his ankle;
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he improves his
circulation, he made it
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so he could start
walking and he did!
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And he started walking
for health, started walking
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in order to improve his weight.
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Our friends who were
living there and were the hosts
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for the meetings,
emailed us from time-to-time.
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Ten months later, he was
still walking up and down
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the road out
front of their house
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for about 3 kilometers a
day and he had lost 10 pounds
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or about 4.5 kilos per
month for 10 months straight!
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So he had lost 45
kilos in 10 months.
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That's quite an
achievement isn't it?
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Oh I suppose, of course,
the calories in the sodas
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or the "soft drinks" as we
call them, would have played a
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role in that but the
exercise would have been
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a significant thing
too, isn't that interesting?
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Did he make other
changes that you know of
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besides the cutting out
the soft drink and walking?
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He certainly did, and we
promote a whole lifestyle
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program includes a good
diet high in fresh fruits
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and vegetables and low
in refined processed foods,
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and he had adopted
that and this contributed
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to his success as a weight loss.
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Oh, isn't that
absolutely wonderful?
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Yes, you know that the
"World Health Organization"
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says that one of the things
we really, really need to do
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for having a good diet -
the first recommendation they
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make is to eat more fruits,
vegetables, whole grains,
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nuts and seeds and, you
know, it's just there wherever
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you look - that is
such a good recommendation.
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Well, what a wonderful outcome!
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Do you know, this is
an interesting piece of
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information: "The number of
overweight people in the world
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has now exceeded the
number underfed - more than
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a billion - so it is a really,
really significant problem,
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and it's one we need to really
have a good understanding of
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so Jenifer,
what's your take on this?
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Well I deal with a lot of
people with weight problems.
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As a health psychologist,
I help change unhealthy
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habits to healthy
habits and deal with things.
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But I see the extreme
end, so I'll see someone
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who actually hasn't
been able to lose the weight.
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They haven't been
able to give up things.
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This man had certainly good will
power to just stop like that.
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So I go from
extremely overweight people who
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their health is being
threatened, their doctor
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sent them to me to
help them. Alright.
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The other end of the
spectrum then is the anorexic,
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the person who sees food as
their enemy and doesn't want
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to put on weight and
even though they're so skinny,
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their perception is
that they're actually
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too fat, too overweight.
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So when you look at the
extreme ends and they've
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been doing this for many,
many years - it takes a lot
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to help them to
change it around.
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Sadly, with the anorexics,
they can't always do that
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and their weight is less
than ideal, but you can get
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them to a good functional level.
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So I do a lot of
change in lifestyle habits
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helping them with the
psychology of food and eating,
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and that can help to
make a big difference,
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but it's often a prolonged
process for these people.
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Just thinking about your
recommendations there, John
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and the recommendations that
you do make in your programs,
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I was just noticing in
the "China Diet Project Study"
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that "Dr. T. Colin Campbell"
headed up, and it was noticed
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that the Chinese eat 30%
more calories than Americans
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and weigh 20% less,
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and so he's looking
for reasons for that.
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Now true, the Chinese are more
active and so they took the ones
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with the lowest, just the
lowest activity in the Chinese
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which is equivalent to
office workers and still that
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figure was so...
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Mind you, he did say
that even the office workers
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ride a bicycle to work,
but even allowing for that,
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it's because they have a
predominantly plant-based diet
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and that's what
they're looking at.
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So that's really a
good reinforcement for what
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you're saying and it is
certainly borne out in this
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story that you've just
told of this gentleman.
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And wouldn't all our
people tuning in love that to
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be true for them - that
10 months later you could
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have lost, you
know, 45-50 kilos, wow!
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But it is an achievable goal!
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It's an achievable goal!
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If people want to do
it, but some of the dynamics
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psychologically for people,
if they can't achieve it,
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they try and they give up
or they try and the body weight
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doesn't shift, it's
very discouraging and often
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they give up and then
they become very depressed,
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and then they become anxious
about eating, social events.
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So it can impact a
whole range of things,
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it's not just
about eating then. Yes.
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So you've got someone in
the situation that you just
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described and what
would you be saying to them?
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Well with a person who is
overweight, they have spent
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and often had a lot of
input as a very young person.
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And I'll often talk to people
about, "Well, what's your life
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been like and how come
you've put on all this weight,
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and what were your
eating habits as a child,
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and often they get messages
from parents, from society
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as to what's acceptable and
not acceptable and this is where
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the stress factor comes into it,
then they have a lot of stress.
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And when the brain has
learned a habit and has done it
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over and over again,
it's like they have a freeway
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in the brain and
for women, particularly,
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food is the comforter.
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And they've often had
a parent or a mother who
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eats emotionally and we
call it "emotional eating,"
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and therefore, they
follow the pattern. Yes.
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So what I have to do
is help them to recognize
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what's happening when
they're eating; two things.
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#1... Recognizing
emotional content at the time,
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what might have
triggered it or sustains it.
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And the other one is
getting them to recognize
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when they're actually
full, when they've had enough.
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Instead of going beyond
that, so they have to do some
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self-reflection and sometimes
using a diary and journaling
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things and setting
a realistic goal. Yes.
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And I find, often, for
these women, you have to
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take very small steps
because if you go too quickly,
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they'll sabotage
and it's too much. Yes.
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And everyone has to do
it in their own way. Yes.
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It has to work
for that person. Yes.
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I'm always impressed by
people, like the gentleman
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you spoke about who can
just go out there and just
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see what's got to
be done and just do it.
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There's not a lot of
people who will actually
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be able to do that,
(yes), but there are people
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like that and for those
who feel they need to just
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take the journey a bit
slower, it's good to have
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that good advice and
do it in small steps.
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Food can act like a
placebo because what we think
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translates to every cell
of the body and I know women
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often said, "Oh, all I have
to do is look at a cream cake
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and I put on a pound,
and I know they haven't
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but they feel like they have.
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But a placebo is where
when the brain perceives
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something and believes
it, the whole system responds
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as if it's really
happening, like we've heard of
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the sugar pill factor.
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And there was an interesting
story and this has to do with
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the caffeine factor and
how powerful it is with food
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is that he came to
work, he had to really
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concentrate for
a couple of hours.
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He asked his receptionist
to get him a coffee and she
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got him the coffee and he
drank it and he could feel
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himself pepping up and he
was focused, concentrating.
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He said, "Oh, I had to go
to the toilet a few more times
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because that's what
the caffeine does to me."
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And at the end of it,
he thanked her, he said,
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"Oh thanks for
getting me that coffee because
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it really helped me."
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She said, "Well it was
actually decaffeinated."
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So you can see that his
belief, his body and his brain
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responded to the belief and
this is what happens with food.
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You know, we get very set
and we can look at something
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and it would have that
effect and I find people who
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are anorexic have that
placebo effect and food
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becomes an aversion
then because they believe
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they're taking it as putting
on weight when it isn't. Yes.
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But they see themselves or
the body can do that thing.
00:11:26.92\00:11:30.12
That mind-body
connection is just amazing.
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I've heard other stories
like that and the first time
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you hear it, it's like
- "Oh, is that possible?"
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It is, it really does happen.
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I just had an idea, you
know if someone was wanting
00:11:42.50\00:11:44.83
to give up coffee and
having trouble and they had a
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a wife or a husband who could
just sneak decaf into their
00:11:47.20\00:11:50.64
normal jar, they could probably
give it up and never know.
00:11:50.67\00:11:53.78
Well, they may figure it out,
would just drink decaffeinated,
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but you know that's not
always good for you either.
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No, no, but I'm saying -
if he really thought that that
00:11:59.75\00:12:02.45
was normal coffee and it
did all the things for him
00:12:02.48\00:12:04.45
it should, I
wonder if that would work?
00:12:04.49\00:12:07.86
It might be
worth a try! Laughter.
00:12:07.89\00:12:10.23
I won't ask who
you're going to try this on.
00:12:10.26\00:12:11.73
No, no, I don't - well actually
I can think of someone, yes.
00:12:11.76\00:12:14.83
What else are you going to
slip into the coffee? Laughter!
00:12:14.86\00:12:19.30
What did you have in mind?
00:12:19.33\00:12:21.70
And you know, when he
quit his sodas, sodas drive
00:12:21.74\00:12:25.07
food consumption -
even switching to a soda
00:12:25.11\00:12:27.41
that supposedly is low
fat or low calorie or diet,
00:12:27.44\00:12:31.18
drives food consumption.
00:12:31.21\00:12:33.11
The fast food industries
have figured this out where they
00:12:33.15\00:12:36.52
go ahead and give you a
free refill or the 64 ounce
00:12:36.55\00:12:39.95
soda or whatever and you know
00:12:39.99\00:12:42.29
there's no such
thing as a free lunch.
00:12:42.32\00:12:43.66
No such thing as a free soda!
00:12:43.69\00:12:45.89
You will go ahead and eat more
food for having drunk a soda.
00:12:45.93\00:12:49.46
And so in quitting his sodas,
he was actually setting himself
00:12:49.50\00:12:54.04
up for better diet control also.
00:12:54.07\00:12:56.94
Now then, thinking
about caffeine and things that
00:12:56.97\00:12:59.77
manipulate your brain, a
lot of the foods out there
00:12:59.81\00:13:02.94
are more than just fattening,
they are actually addictive.
00:13:02.98\00:13:08.18
For example, restaurants
will put more oil into their
00:13:08.22\00:13:11.62
foods - it
drives food consumption.
00:13:11.65\00:13:13.46
In America, the surgeon general
of the United States came
00:13:13.49\00:13:16.66
and looked at all the
fast food restaurants,
00:13:16.69\00:13:18.49
calculated the amount
of fat and said, "You folks
00:13:18.53\00:13:20.73
are not contributing
to the health of America,
00:13:20.76\00:13:23.16
please, for the sake
of everybody's health,
00:13:23.20\00:13:25.23
reduce the amount of fat."
00:13:25.27\00:13:26.94
Two years later, he came
back and looked - no restaurant
00:13:26.97\00:13:31.14
had reduced fat and some
of them had increased it.
00:13:31.17\00:13:34.64
You see, fat overcomes
your food satisfaction signal
00:13:34.68\00:13:39.91
and makes it so you are
more likely to eat more food.
00:13:39.95\00:13:42.88
Well sugar is another one
that they do that with sugar
00:13:42.92\00:13:45.55
onto products and you
crave more and you eat more.
00:13:45.59\00:13:48.46
And this is an interesting
history - in America we have a
00:13:48.49\00:13:51.93
breakfast cereal company called,
"Kellogg's," maybe you've heard
00:13:53.50\00:13:57.30
of "Kellogg's Corn
Flakes," Maybe we have, yes.
00:13:57.33\00:13:59.83
And these were created in Battle
Creek, Michigan by a couple
00:13:59.87\00:14:03.77
of brothers by the
last name of "Kellogg."
00:14:03.81\00:14:06.98
One was a doctor and one
was a businessman and the doctor
00:14:07.01\00:14:11.71
was very health conscious,
and he wanted to make sure that
00:14:11.75\00:14:15.42
the breakfast cereal
was healthy, but the brother
00:14:15.45\00:14:18.42
who was the businessman
started putting sugar
00:14:18.45\00:14:20.86
into the corn
flakes to drive sales.
00:14:20.89\00:14:23.96
The doctor was so
upset, they parted their ways.
00:14:23.99\00:14:26.66
The businessman left
the area, the doctor turned
00:14:26.70\00:14:30.10
around and sued him! Oh!
00:14:30.13\00:14:32.73
One brother suing another
because of the bad health
00:14:32.77\00:14:35.60
effects of putting sugar
into the original recipe.
00:14:35.64\00:14:39.01
And today, we put
sugar on everything.
00:14:39.04\00:14:41.28
Including Kellogg's Corn Flakes,
you see people spooning it on.
00:14:41.31\00:14:44.88
Including Kellogg's Corn
Flakes and so why do I say this?
00:14:44.91\00:14:48.45
I say this because you
may be making choices in foods
00:14:48.48\00:14:53.72
that are actually
overpowering your will. Yes.
00:14:54.02\00:14:56.86
Making it so you're more
likely to eat - it's not just
00:14:56.89\00:14:59.09
you, it's the
chemical properties
00:14:59.13\00:15:01.43
of the foods you're choosing.
00:15:01.46\00:15:02.80
Yes, it
actually weakens the will
00:15:02.83\00:15:04.17
like sugar will weaken the will.
00:15:04.20\00:15:05.53
So that means, I've got
to get people off the sugar
00:15:05.57\00:15:08.10
to try and
strengthen their will.
00:15:08.14\00:15:10.37
And what happens when you
eat sugar is it raises the
00:15:10.61\00:15:13.41
dopamine in your head and
the dopamine is the "feel good"
00:15:13.44\00:15:16.61
hormone. It sure is!
00:15:16.64\00:15:18.21
And in fact, sugar will
raise dopamine more than
00:15:18.25\00:15:20.85
street drugs such
as speed or cocaine.
00:15:20.88\00:15:23.59
And so it's just more
addictive than cocaine!
00:15:23.62\00:15:26.05
And harder to get
off at times. Yes.
00:15:26.09\00:15:28.09
Because it's so acceptable
in our society where something
00:15:28.12\00:15:30.49
like cocaine isn't.
00:15:30.53\00:15:32.03
So the availability can drive it
and it's driven by the media and
00:15:32.06\00:15:35.66
Yes, isn't it interesting
that they are prohibited drugs
00:15:35.70\00:15:39.00
and we buy sugar in the
supermarket and it's not
00:15:39.03\00:15:42.57
even perceived as
being something that could
00:15:42.60\00:15:45.94
really become so
addictive and so difficult.
00:15:45.97\00:15:48.94
What about MSG?
00:15:48.98\00:15:50.78
John, does that play a
role in any of this? Definitely!
00:15:50.81\00:15:53.62
Now MSG is monosodium glutamate.
00:15:54.65\00:15:57.32
Glutamate is an amino acid.
00:15:57.35\00:15:59.69
The problem with MSG is
that the glutamate is separated
00:15:59.72\00:16:02.82
from other
amino acids that would
00:16:02.86\00:16:04.59
normally make up
a protein. Oh, okay.
00:16:04.63\00:16:06.70
And so you're ending
up with a free amino acid.
00:16:06.73\00:16:09.26
What happens in the brain
is the amino acid acts like a
00:16:09.30\00:16:12.50
false neurotransmitter -
overstimulating the brain.
00:16:12.53\00:16:16.60
It also over
stimulates the tastebuds.
00:16:16.64\00:16:19.17
All flavors are more
flavorful and so what you
00:16:19.21\00:16:22.78
have is a society that
wants a "WOW" in every bite!
00:16:22.81\00:16:26.51
You go down to the fast
food joint, you want a "WOW"
00:16:26.55\00:16:29.38
in every bite and
these super flavors overpower
00:16:29.42\00:16:32.62
your sense of how much you
should eat or shouldn't eat.
00:16:32.65\00:16:35.56
It tastes SO good,
you have to have more.
00:16:35.59\00:16:37.86
I mean, I ask folks, "How do you
decide how much food to eat?"
00:16:37.89\00:16:41.53
"Well, if it tastes
good, eat more!" Right?
00:16:41.56\00:16:45.07
Well that doesn't work.
00:16:45.10\00:16:47.04
I'm not making a
case for bad-tasting food,
00:16:47.07\00:16:50.17
but on the other hand, if
I'm selling food, my whole
00:16:50.21\00:16:52.31
income depends on food
and I couldn't care less
00:16:52.34\00:16:54.28
about people's health,
I'll want it to taste maximally,
00:16:54.31\00:16:57.15
I want a "WOW" in every
bite so people will come
00:16:57.18\00:16:59.08
with their wallets
open and handing me cash,
00:16:59.11\00:17:01.15
but I haven't done the
obese person any favors
00:17:01.18\00:17:05.25
because a person who
eats food with MSG and it has
00:17:05.29\00:17:08.82
twice the risk of obesity
as somebody who isn't getting
00:17:08.86\00:17:11.49
the MSG in their food.
00:17:11.53\00:17:12.86
Say that again.
00:17:12.89\00:17:14.23
Twice the risk of obesity
with eating foods with this
00:17:14.26\00:17:16.87
and people don't realize
what it is when they go to the
00:17:17.73\00:17:19.83
supermarket because you go
to the supermarket and you don't
00:17:19.87\00:17:22.07
look for, (You
don't read the label),
00:17:22.10\00:17:24.01
yeah, you're not trying
to find a food with more MSG.
00:17:24.04\00:17:28.38
"Oh I just gotta have
more MSG, can somebody
00:17:28.41\00:17:30.25
help me find a package here
with MSG? What number is it?"
00:17:30.28\00:17:32.45
No, you kind of
realize this might not be good,
00:17:32.48\00:17:35.65
so you avoid it - so
they give it other names!
00:17:35.68\00:17:38.15
"Natural flavors, yeast extract,
hydrolyzed vegetable protein,"
00:17:38.19\00:17:44.69
and number it.
00:17:44.73\00:17:46.13
It's high in any product
that's highly refined and has
00:17:46.80\00:17:49.46
protein - soy meats, soy
sauce, Braggs Liquid Aminos,
00:17:49.50\00:17:54.57
Nutritional Yeast - you name it!
00:17:54.60\00:17:57.34
There's lots of this MSG
and you go super-flavoring
00:17:57.37\00:18:00.38
your food with it and
you end up with this appetite
00:18:00.41\00:18:02.84
that you wonder, "How
am I going to overcome this
00:18:02.88\00:18:04.31
appetite and get
the weight to come off?"
00:18:04.35\00:18:06.21
And this is where
people then develop an appetite
00:18:06.25\00:18:09.25
for that - they lose interest in
what's healthy and what's good.
00:18:09.28\00:18:12.05
It enhances the tastebuds
to a point the tastebuds
00:18:12.09\00:18:15.52
don't want
anything less than that.
00:18:15.56\00:18:17.09
You see how it sets
up another pattern then
00:18:17.13\00:18:19.93
which needs to be broken.
00:18:19.96\00:18:21.73
And how would you talk
to people about breaking
00:18:21.76\00:18:25.97
an addiction for example.
00:18:26.00\00:18:28.07
Well what I do is #1,
educate them just like
00:18:28.10\00:18:30.77
we're talking here.
00:18:30.81\00:18:32.14
So there's two problems;
one was the emotional side
00:18:32.17\00:18:34.78
we talked about and
helping the person deal with
00:18:34.81\00:18:36.95
the emotion, the drive
with the urge for food,
00:18:36.98\00:18:39.31
and then educating them on
what they're putting into their
00:18:39.35\00:18:41.82
system and what it's doing and
how it's impacting their health
00:18:41.85\00:18:44.82
and setting up this craving,
a food craving we call it.
00:18:44.85\00:18:48.42
So then it's introducing foods
and again, it's that thing of
00:18:48.46\00:18:52.36
these people can't
just always go cold turkey.
00:18:52.39\00:18:55.43
So okay, well what are
you having that isn't so good,
00:18:55.46\00:18:57.93
and let's have a look at
what you can have that is good
00:18:57.97\00:18:59.93
and you're willing to try.
00:18:59.97\00:19:01.60
And so we then introduce
new foods and take out others.
00:19:01.64\00:19:04.87
I like that because
you're not focusing on
00:19:04.91\00:19:07.41
what you don't want them to do.
00:19:07.44\00:19:08.94
You're focusing on
what they can have.
00:19:08.98\00:19:10.45
And something that
they will enjoy. Yes!
00:19:11.48\00:19:13.38
That will automatically
displace something else,
00:19:13.42\00:19:16.79
and that's what's
actually happened in reverse.
00:19:17.45\00:19:19.45
These foods that we
talked about in another program
00:19:19.49\00:19:22.79
that have just swamped
the supermarket that never
00:19:22.82\00:19:25.66
existed years ago have
displaced fruits and vegetables
00:19:25.69\00:19:31.57
and whole grains and nuts.
00:19:31.60\00:19:34.07
And all that sort of thing,
they've just displaced them
00:19:34.10\00:19:36.91
and we have to move the
thing back the other way. We do.
00:19:36.94\00:19:40.28
And displace foods so
the healthy alternative is
00:19:40.31\00:19:44.31
going to be a good method to do.
00:19:44.35\00:19:46.51
Well some people
need help to do that.
00:19:46.55\00:19:48.65
Fortunately this gentleman
didn't - well he did get help
00:19:48.68\00:19:50.62
because he came and saw you,
00:19:50.65\00:19:52.15
but he very quickly
picked that help up.
00:19:52.19\00:19:54.02
Whereas I often deal with
people who've tried and failed;
00:19:54.06\00:19:56.73
and tried and failed and
give up and do things to try
00:19:56.76\00:19:59.83
and cope with their weight
problem and that means they
00:19:59.86\00:20:03.13
get depressed; they get
anxious; they get discouraged;
00:20:03.16\00:20:05.87
their self-esteem
and worth is devalued,
00:20:05.90\00:20:08.94
and then they don't fit in.
00:20:08.97\00:20:10.51
Therefore, they don't socialize
as much, so again, you're
00:20:10.54\00:20:12.87
looking at how it
impacts their whole life,
00:20:12.91\00:20:15.18
not just the fact they've got
a bit of a weight problem. Yes.
00:20:15.21\00:20:17.88
I was just thinking
too about social support
00:20:21.48\00:20:24.89
or all kinds of support.
00:20:24.92\00:20:26.62
Now obviously if someone comes
to see you, they're getting
00:20:26.65\00:20:29.22
tremendous support
because you're a professional,
00:20:29.26\00:20:31.99
but I think I understood
you to say that you also
00:20:32.03\00:20:35.53
encourage them to
look for other supportive
00:20:35.56\00:20:37.63
environment, so talk about that.
00:20:37.67\00:20:39.33
Well I get them to
educate their families because
00:20:39.37\00:20:41.57
sometimes I get, "Oh
my husband will eat that,
00:20:41.60\00:20:43.81
and my kids won't
like it if I do this."
00:20:43.84\00:20:45.57
So how about you get them
all to try one extra thing,
00:20:45.61\00:20:48.58
and so we work on how
they can balance that at home.
00:20:48.61\00:20:52.01
So that's the
home environment. Yes.
00:20:52.05\00:20:53.62
There is another source of
help that some of these people
00:20:53.65\00:20:57.49
seek and it's called -
you've heard of all these
00:20:57.52\00:20:59.82
anonymous groups like
"Alcoholics Anonymous."
00:20:59.85\00:21:01.79
It's "Overeaters
Anonymous," and they're a great
00:21:01.82\00:21:04.33
support and they actually work
on a 12-Step Program usually
00:21:04.36\00:21:07.36
which gives a more spiritual
element as well where they
00:21:07.40\00:21:11.03
look to God or something
that has more power than them
00:21:11.07\00:21:15.44
and they realize they're
powerless over what they're
00:21:15.47\00:21:17.71
doing and they hand
that over and seek help
00:21:17.74\00:21:20.34
to be empowered to do it
00:21:20.38\00:21:21.84
and that does have a
very positive effect.
00:21:21.88\00:21:24.48
I don't know so much about
the "Overeaters Anonymous,"
00:21:24.51\00:21:27.35
but I have been told that
with "Alcoholics Anonymous"
00:21:27.38\00:21:31.49
the program did not work until
00:21:31.52\00:21:34.16
they introduced the
spiritual element. Yes.
00:21:34.19\00:21:36.46
And that's a resource
that's there for people.
00:21:36.49\00:21:39.29
It has the best outcome when
a spiritual element is added
00:21:39.33\00:21:43.06
like that or whether it
be that or people who do it
00:21:43.10\00:21:46.13
in other ways - like a
prayerful way or whatever,
00:21:46.17\00:21:49.64
they find that they have
a much better and prolonged
00:21:49.67\00:21:52.21
recovery rate than
people who don't do that.
00:21:52.24\00:21:54.71
Yeah, they plug into that
source of power from the One
00:21:54.74\00:21:57.31
who created us and it's
huge, and we can miss out badly
00:21:57.35\00:22:00.85
if we don't avail
ourselves of that.
00:22:00.88\00:22:02.55
So mental, physical, spiritual,
social - all of those things
00:22:02.58\00:22:06.76
help us and that's what we like
00:22:06.79\00:22:09.26
to focus on here at
"Healthy Living." Yes.
00:22:09.29\00:22:11.93
John, more comments from you.
00:22:11.96\00:22:14.53
Yeah, one of the aspects
of good diet is that it feeds
00:22:14.56\00:22:18.50
your cells
throughout your whole body.
00:22:18.53\00:22:21.50
One of the problems with
the modern diet that's refined
00:22:21.54\00:22:24.67
is that when they
remove things from your food,
00:22:24.71\00:22:27.24
they remove things that help
with your food satisfaction.
00:22:27.28\00:22:31.71
For example - when
they make white flour out of
00:22:31.75\00:22:34.82
whole wheat flour, they
remove the chromium and so white
00:22:34.85\00:22:39.52
flour has 1/8 the amount of
chromium as whole wheat flour.
00:22:39.55\00:22:43.93
What does chromium do?
00:22:43.96\00:22:45.39
Chromium is there for
satisfaction, especially helps
00:22:45.43\00:22:48.36
with carbohydrate digestion
and assimilation and if you're
00:22:48.40\00:22:53.30
missing it, then your
body goes looking for it.
00:22:53.34\00:22:56.34
So we have totally obese people
still hungry - looking for
00:22:56.37\00:23:00.24
this food.
00:23:00.28\00:23:01.61
And just to put this in
perspective, let's just say
00:23:01.64\00:23:04.11
for argument's sake that
if I ate one serving of a
00:23:04.15\00:23:07.82
whole wheat product, (whole
wheat pasta, whole wheat bread),
00:23:07.85\00:23:10.65
and I ate that - that I
got all the chromium I needed
00:23:13.99\00:23:16.83
my body said, "Oh,
I'm satisfied, thank you,
00:23:16.86\00:23:19.23
that was a good meal,"
the question then would be,
00:23:19.26\00:23:22.00
"How many servings of a
white flour product would I have
00:23:22.03\00:23:25.10
to eat to get the
same amount of chromium?"
00:23:25.13\00:23:27.20
I think I can guess,
must be 8. It would be 8!
00:23:27.24\00:23:29.47
And this is literally
what happens - people eat until
00:23:29.50\00:23:32.77
they've eaten all eight
servings until they get their
00:23:32.81\00:23:35.71
chromium and now they're obese.
00:23:35.74\00:23:37.91
They were hungry up until
that time and so obese people
00:23:37.95\00:23:40.88
are not over-nourished,
they're under-nourished,
00:23:40.92\00:23:43.52
they're malnourished
and they're craving food.
00:23:43.55\00:23:45.69
And so if you eat
whole plant foods,
00:23:45.72\00:23:47.59
your body will be happy!
00:23:47.62\00:23:49.92
In fact, one study
looked at whether a person
00:23:49.96\00:23:51.69
could fast or not.
00:23:51.73\00:23:53.50
If they ate nutritionally-dense
foods from the fresh
00:23:53.53\00:23:56.26
fruit and vegetable
category from whole grains,
00:23:56.30\00:23:58.43
nuts and seeds, they
could actually skip meals
00:23:58.47\00:24:01.54
without feeling like they were
hungry and they did very well.
00:24:01.57\00:24:05.51
I had a friend who was
gaining too much weight,
00:24:05.54\00:24:07.38
and he had gained
about 100 pounds overweight.
00:24:07.41\00:24:09.48
And he said, "What can I do?"
00:24:09.51\00:24:10.85
We put him on a
program and then we asked him,
00:24:10.88\00:24:12.65
"Will you fast one day a week?"
00:24:12.68\00:24:14.42
He was like, "No
way, is that part of
00:24:14.45\00:24:15.95
the program?" I
said, "Now come on!"
00:24:15.98\00:24:17.45
He was like, "Aw, you're going
00:24:17.49\00:24:18.82
to push me?" I said, "Yes!"
00:24:18.85\00:24:20.19
And he said, "Okay,
I'll do one day a week."
00:24:20.22\00:24:23.53
Then I made him
pick the day of the week,
00:24:23.76\00:24:25.46
"What day will you use?"
00:24:25.49\00:24:27.60
It was Tuesday, he said.
00:24:28.26\00:24:30.03
Okay, in about 2 or 3 weeks,
we called him up on the phone.
00:24:30.07\00:24:34.20
"Hey George, how's it
going?" "Oh good, great!"
00:24:34.24\00:24:37.61
"George, today is
Tuesday, are you fasting?"
00:24:37.64\00:24:41.14
He says, "Yes, in fact
I found when I eat this
00:24:41.18\00:24:43.45
nutritionally-dense food,
that I can fast without being
00:24:43.48\00:24:46.72
hungry - I've been fasting
two different days in a week,
00:24:46.75\00:24:49.72
and I've lost 19 pounds
in the last two weeks." Wow
00:24:49.75\00:24:53.56
And so when you eat
nutritionally-dense foods,
00:24:53.59\00:24:56.02
your body isn't on the verge
of starvation, on the brink
00:24:56.06\00:24:58.63
of disaster - you
can skip a meal without
00:24:58.66\00:25:01.10
feeling overly tempted by food.
00:25:01.13\00:25:03.40
Oh, isn't that tremendous!
00:25:03.43\00:25:04.93
I just think of something
else that Dr. Campbell said,
00:25:04.97\00:25:07.17
the one who did the China
study - he said, "There is no
00:25:07.20\00:25:10.11
threshold or stopping
point at which the benefits
00:25:10.14\00:25:14.44
of eating plant foods stop."
00:25:14.48\00:25:16.51
No threshold! They're
just so packed with all those
00:25:16.54\00:25:21.42
wonderful things you've talked
about, you know, the vitamins,
00:25:21.45\00:25:24.45
and minerals and phytochemicals.
00:25:24.49\00:25:26.89
Well I think that's
such a powerful statement!
00:25:26.92\00:25:28.76
I think of it often - "There's
no threshold or stopping point."
00:25:28.79\00:25:31.33
So it's good for so many things!
00:25:31.36\00:25:33.29
You were just saying
about appetite control,
00:25:33.33\00:25:35.53
but with all of the diseases
we've discussed as well,
00:25:35.56\00:25:38.47
they are just power-packed!
00:25:38.50\00:25:40.40
You know, for your person
who is trying to stop smoking,
00:25:40.44\00:25:44.31
we'll often try to give them
something else in their pocket
00:25:44.34\00:25:46.74
to reach for.
00:25:46.78\00:25:48.11
It's sort of like a plan
and when you think about this
00:25:48.14\00:25:52.78
for food, it's
often good to have a plan.
00:25:52.81\00:25:55.25
If you know that every time
you get off work and you pass
00:25:55.28\00:25:57.72
that ice cream store,
there's this huge sucking sound
00:25:57.75\00:26:00.76
and you feel yourself being
drawn in there and something
00:26:00.79\00:26:03.66
takes money out of your wallet
and you end up eating the stuff,
00:26:03.69\00:26:06.39
you have to have a plan!
00:26:06.43\00:26:07.90
Maybe a different
route you need to take;
00:26:07.93\00:26:10.00
maybe you need to plan on
going to a different store
00:26:10.03\00:26:12.97
that doesn't sell foods.
00:26:13.00\00:26:14.60
It's like when you know
you're going to be tempted most,
00:26:14.64\00:26:18.51
you need to have a solution.
00:26:18.54\00:26:21.04
It's like when you drive
your car, you have a spare tire
00:26:21.08\00:26:23.78
in case you have a flat.
00:26:23.81\00:26:25.15
You need to be prepared
for all those social situations
00:26:25.18\00:26:28.08
which drive food-eating
that you have a way of
00:26:28.12\00:26:30.72
escaping the temptation.
00:26:30.75\00:26:32.09
And that's the sort of
thing I do, I get people
00:26:32.12\00:26:34.22
if they're going to go
shopping, they are not to
00:26:34.26\00:26:36.09
go hungry - for example. Yes.
00:26:36.12\00:26:37.63
They do it at a certain
time when they've already eaten,
00:26:37.66\00:26:40.16
otherwise they're going
to buy all the wrong foods or
00:26:40.20\00:26:42.13
I do the same things
for addictions particularly
00:26:42.16\00:26:44.30
where are your temptation
points and how can you redirect
00:26:44.33\00:26:47.84
yourself and not
go there and make it a
00:26:47.87\00:26:50.14
safer route for yourself.
00:26:50.17\00:26:51.87
Maybe even have home
delivery because just being
00:26:51.91\00:26:54.74
in the supermarket
and being confronted
00:26:54.78\00:26:56.64
with all these
things can be difficult.
00:26:56.68\00:26:58.61
And especially if you
have children with you because
00:26:58.65\00:27:01.15
the advertising is marketing
or really relying a lot
00:27:01.18\00:27:05.82
on what they call,
"Kids Pester Power,"
00:27:05.85\00:27:08.62
and they market to children;
the children pester parents
00:27:08.66\00:27:12.16
and the parents get it and
it's not just food of course.
00:27:12.19\00:27:14.30
Kids love sugar, you see,
and this is one of the problems
00:27:14.33\00:27:17.10
because people's blood
sugar levels are a major problem
00:27:17.13\00:27:19.93
with obesity and
eating because when your blood
00:27:19.97\00:27:22.74
sugar is low, you
crave carbohydrates.
00:27:22.77\00:27:25.34
And instead of having
what you need to stabilize
00:27:25.37\00:27:28.84
the blood sugars which
are the whole foods we're
00:27:28.88\00:27:30.65
talking about, you eat things
that are going to boost your
00:27:30.68\00:27:33.92
blood sugars and then
they plummet - so it puts you
00:27:33.95\00:27:36.05
on that rollercoaster.
00:27:36.08\00:27:37.79
Yes, so it's been a wonderful
discussion and we've had
00:27:37.82\00:27:42.72
some really, really
good thoughts about diet,
00:27:42.76\00:27:46.09
about the foods that
are going to help us,
00:27:46.13\00:27:48.16
that's going to
help us to be satisfied.
00:27:48.20\00:27:49.76
We talked about no
hunger, we promised that
00:27:49.80\00:27:51.43
at the beginning, this
as a strategy because diets
00:27:51.47\00:27:55.34
don't work and so we need
to have a lifestyle approach.
00:27:55.37\00:27:59.57
Well that's all for today
but you can view our programs on
00:27:59.61\00:28:03.18
demand by visiting our
website: 3abnaustralia.org.au
00:28:03.21\00:28:08.02
and click on the watch button.
00:28:08.05\00:28:09.68
And you can also
download our fact sheets.
00:28:09.72\00:28:12.39
If you have a health
concern you'd like to discuss
00:28:12.42\00:28:15.02
with Dr. John Clark or
Jenifer Skues, send an email to:
00:28:15.06\00:28:18.56
healthyliving@3abnaustralia.org
.au
00:28:18.59\00:28:22.76
And join us next time for
more secrets of Healthy Living!
00:28:22.80\00:28:26.70