Eating is such a fun time
of the day that most people
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feel that they haven't
even lived through a day
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if they haven't eaten.
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If you enjoy eating, then you
probably enjoy planning for it.
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We're going to be
talking about planning
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for meals in this
program... We hope you will
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join us for it.
00:00:16.87\00:00:17.87
Welcome to "Help
Yourself to Health"
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with Dr. Agatha Thrash
of Uchee Pines Institute
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and now, here's
your host, Dr. Thrash
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Now, you can
begin your planning by
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planning a beautiful table.
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Planning for meals
should be such a fun time that
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you make a part of the
planning for the meal that of
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planning for a beautiful table.
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And so, I recommend
that you take a nice walk,
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get some flowers, wild flowers
... even just some greenery
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can go far toward
dressing up your table...
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Sometimes some
berries, sometimes a pine cone
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These can be such fun
things to gather and to arrange
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on the table and
children love to engage in this
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kind of activity.
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I always considered
the hardest part of getting
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a meal on the table being
that of planning the menu.
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Sometimes I would
think... "What can I have,
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I'm totally baffled"
I'll think of something...
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No, we had that last week.
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Then I'll think
of something else...
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No, I don't care
for that this time.
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And pretty soon, the entire
planning and preparing time
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has gone by, and then I'd
simply open something frozen,
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or something canned and
put it on the table quickly
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just out of, sort
of, desperation... but
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with a good type of
planning, you can come out
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almost always
with a very good meal.
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So, we'd like to
talk with you some about
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just planning for a
normal family... What do you do?
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#1... If you will get the
kind of cuisine that you like
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then do the best
you can in that cuisine,
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you will do the very best.
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What do I mean by cuisine?
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Well, it's whether you're
going to have a Mexican type of
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diet, or you're going to
have an Asian type of diet,
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or an American, or an
Italian, or a German...
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There are many
different kinds of cuisines,
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and you may
choose to blend them all.
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You may have a
German-type on Monday,
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and an Italian-type on Tuesday,
an Asian type of Wednesday,
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and, if you like Italian
that much, then another time,
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and another Mexican...
so that throughout a week,
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you can have MANY
different kinds of cuisines.
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...All of them very
nice for your family.
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Bear in mind that there
are certain health problems
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or financial issues in any
family that may make it so that
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that particular family will need
to have certain considerations
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in the making of a menu.
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So, as we plan for the family,
one of the first things is...
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Are there children?
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Now, Dr. Donald Miller
will talk with you some
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about how to make a
menu for a growing family.
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A family that is on
the way up in so far as
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numbers are
concerned... Dr. Miller
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Okay, one of the things that's
very important in menu planning
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is shopping planning.
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It's not just going to
your cabinets and finding out
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what you're going to prepare
for what you have on hand
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Preparing a meal begins a week
in advance, or a day in advance
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When you go and do that
shopping, there are many
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problems that we
have in our society today
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that are a result of
the food that we're eating
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I want to talk first
about precocious puberty
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...The child that's
growing too quickly.
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Basically, a child
who grows too quickly,
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you could almost see that
they're going to be growing
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too quickly, by
looking at the parents because
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normally, a child
that's in that family...
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the parents are eating food that
also accelerates their growth
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And, of course, they
start to grow out board,
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but the child
starts to grow inside.
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The things start to
grow inside them that's
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going to cause major problems...
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And so, what we need to
do is make sure that the
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parents are getting
back to the very basics of
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their dietary needs.
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And I'm sure you hear
Dr. Thrash and myself saying
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this many, many times, but
when we're looking at our diets
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We're looking at fruits,
vegetables, whole grains,
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nuts and seeds.
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If we use those foods,
we're going to find that we
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have a far better
growth pattern... for not only
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the children,
but for the adults.
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Now... to go one step beyond,
those simple things of food
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it's how we prepare
those pieces of food.
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We should prepare
them as simply as possible.
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I think the day of the recipe
books, and all these fancy
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recipes might be going a little
bit beyond where we need to go.
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We should prepare simple food.
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We'll be talking about
simple foods a little bit later.
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But we should learn how
to eat our foods without a
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whole lot of
things added to them.
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The things that are going to
promote precocious development
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are things like
the animal products,
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and so they should be
out of a child's system;
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out of their lifestyles.
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And people say, "Well,
WHERE are they going to get
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their protein... Where are
they going to get their calcium?
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Where are they going to
get all these different things
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...that's not a problem.
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I know many vegetarians
who have been vegetarians
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their entire lives... who have
not suffered at all because of
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their dietary choices.
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BUT, I've seen many other
people who've been omnivores
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eating EVERYTHING that crawled,
flew, or whatever it did
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...And I see them having
many problems when they're
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into their later years.
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And so I recommend a
child to be raised on the most
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simple food... They
may not grow as fast
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as their counterparts down
the street but they WILL grow
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as MUCH as their
counterparts down the street,
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just a little bit later.
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I have no problems
with seeing a child who is
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maybe even a little
bit on the thin side.
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I much rather have a child...
I WAS one of those children
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very much on the thin
side my whole life... still am!
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But, because I was
thin then, I am thin now.
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A child who is a little bit
more rotund when they're young,
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are going to be more
rotund when they're older.
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We need to take
care of ourselves.
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Staying away from
the animal products...
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Staying away from the HIGHLY
refined carbohydrate foods
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Basically, I usually
say, anything that comes in a
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bag or a box are
things probably not
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the best foods in the world.
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Now I'm not saying to
eliminate all of these things,
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but READ the labels carefully.
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I've become a label-reader.
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I read everything on the
label, and if there's anything
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in there that's a
question to me, I leave it off.
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And, you're going to find
that animal products sometimes
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come under strange names.
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When you look at your bread,
have you ever wondered what
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mono and diglycerides are?
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Mono and diglycerides...
unless they say from
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vegetable sources, is
either lard or tallow...
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fat from an animal...
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And so I put that
right back up on the shelf.
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Be a careful label-reader.
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So, no animal products, lower
your refined carbohydrates...
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As a matter of fact, you
can lower them down to zero
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if you want to.
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Staying away from high fat
diets, and a lot of the foods
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are sold with lots of
fat in them for one reason...
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They sell better
because, for some reason,
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it makes them taste better.
00:07:37.24\00:07:38.33
Stay away from
the high fat diets.
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You stay away from
these simple things.
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Now this was just 3
things you stay away from,
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5 things that you do...
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fruits, vegetables,
whole grains nuts and seeds...
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You will find that your child
will grow at the rate in which
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humans are supposed to grow.
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You think about an animal...
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Think about a baby cow...
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When the baby cow was
born, a little calf...
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The MILK that its
mother produces is made to make
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that baby calf double
its birth weight in 47 days.
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A human doesn't do that.
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A human doesn't double
their birth weight for 6 months.
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We need to slow it
down, because if we take
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in the products that are causing
an acceleration in growth
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in another
organism, another creature,
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it will do the
same thing in a human.
00:08:21.00\00:08:22.61
Now granted, if you
give a baby cow's milk
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in infancy, they're not going
to double their birth weight
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in 47 days, but you're
going to do some damage,
00:08:29.38\00:08:33.64
and you're going to
cause a foundation to be laid
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for accelerated puberty,
and that's something you don't
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want to meet on down the line.
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I'd much rather
have my child to be young
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as long as
possible... Dr. Thrash
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Yes, very small when
the time to be small occurs
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Don't worry about whether your
child is going to eventually
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grow up... they will.
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They may even surpass
where they would have grown
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if they had not had a
totally vegetarian diet.
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Today, a fully plant-based
diet is getting more and more
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in the news,
especially when such very famous
00:09:09.89\00:09:13.84
lifestyle centers as
Dean Ornish's Lifestyle Center
00:09:13.87\00:09:18.37
is promoting
principally a plant-based diet.
00:09:18.40\00:09:22.83
A little dairy products
and egg whites are allowed
00:09:22.84\00:09:26.97
in the diet, but not very much.
00:09:27.00\00:09:29.33
And yet, this kind of diet
is quite adequate to maintain
00:09:29.36\00:09:35.07
people into advanced old age.
00:09:35.08\00:09:37.54
Now, with the developing
family, there may be some things
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in the life of the family,
or the health of the family
00:09:43.31\00:09:47.04
that you're aware that
you want to try to avoid
00:09:47.07\00:09:49.77
in your children.
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High blood fats is one of those.
00:09:50.95\00:09:53.21
Blood fats are cholesterol,
triglycerides, and certain
00:09:53.24\00:09:58.00
other blood fats that we
don't usually test for in
00:09:58.03\00:10:01.00
clinical laboratories...
00:10:01.03\00:10:02.27
But the cholesterol is
of several fractions...
00:10:02.30\00:10:06.51
The LDL is the
so-called bad cholesterol,
00:10:06.54\00:10:09.45
but it actually isn't as
bad as some of the others.
00:10:09.46\00:10:12.76
The IDL and the VLDL...
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Those are even more
damaging than the LDL
00:10:15.67\00:10:18.43
Then the one that's
not damaging is the HDL
00:10:18.44\00:10:22.31
and that one can be
raised in the blood to
00:10:22.34\00:10:26.17
very good advantage.
00:10:26.21\00:10:27.26
It acts as a transport
vehicle for the other types of
00:10:27.30\00:10:32.06
cholesterol, and takes
them out of the body...
00:10:32.09\00:10:35.32
or takes them to the liver
so that they can be processed
00:10:35.35\00:10:38.71
and made into something
that can be excreted into
00:10:38.74\00:10:42.12
the gastrointestinal tract.
00:10:42.15\00:10:44.09
So what can you do
to make the HDL go up?
00:10:44.12\00:10:48.32
One thing is to do exercise.
00:10:48.35\00:10:51.93
Another is to eat very lightly.
00:10:51.96\00:10:56.28
And another is to
fast occasionally.
00:10:56.31\00:10:59.12
As one fasts, that
brings the HDL cholesterol up.
00:10:59.15\00:11:04.62
So, these things are helpful
as you understand about how
00:11:04.65\00:11:09.83
to plan the menu.
00:11:09.86\00:11:11.72
Now, if your children are older,
when it is discovered that
00:11:11.75\00:11:15.74
they or you have a high
blood cholesterol, or other
00:11:15.77\00:11:21.47
high fats, then you get the
children, and sit down together
00:11:21.50\00:11:26.63
Show them the
research that you have found,
00:11:26.66\00:11:30.35
and what their blood
levels of these blood fats are
00:11:30.36\00:11:34.75
And you enlist their
help in fashioning a menu
00:11:34.78\00:11:39.03
...fashioning a diet
plan that will make it so that
00:11:39.06\00:11:42.78
nobody in the family has
a high blood cholesterol,
00:11:42.81\00:11:46.10
or triglycerides, so that they
can be the most healthy possible
00:11:46.13\00:11:50.70
So what makes
triglycerides go up?
00:11:50.73\00:11:53.89
Well the thing that we can
know about that, is that it's
00:11:53.92\00:11:57.25
refined carbohydrates.
00:11:57.28\00:11:59.25
What are refined carbohydrates?
00:11:59.28\00:12:01.43
Generally, the white things.
00:12:01.46\00:12:02.91
White four, white
rice, white sugar...
00:12:02.94\00:12:05.66
And in the South we would say,
white lightning, or alcohol.
00:12:05.69\00:12:11.12
So all of these can make
the triglyceride level go up.
00:12:11.15\00:12:16.24
The triglyceride level
can stay up for a LONG time.
00:12:16.27\00:12:20.26
Cholesterol will often
come right down when you
00:12:20.29\00:12:22.69
start treating it...
00:12:22.72\00:12:23.76
But triglycerides
may take much longer.
00:12:23.80\00:12:26.00
People who are prone to
have diabetes in the family...
00:12:26.03\00:12:29.40
they ALSO are very likely to
get high triglyceride levels.
00:12:29.43\00:12:33.53
So right away, you talk with
your children, and say to them,
00:12:33.56\00:12:37.91
"We can have very
delightful meals if we eliminate
00:12:37.94\00:12:42.25
desserts, and instead
of desserts, we will have
00:12:42.28\00:12:45.76
this or that.
00:12:45.79\00:12:46.83
And then talk about
some alternatives...
00:12:46.86\00:12:49.23
such as sweet fruits, or the
sweet fruits made into ice cream
00:12:49.24\00:12:56.72
...those can be
very nice desserts!
00:12:56.75\00:12:58.58
And even if you have to invest
into some piece of equipment
00:12:58.61\00:13:01.38
like a nice rotary-type juicer,
such as the Champion Juicer
00:13:01.41\00:13:06.04
If you need to invest in that
to help the family to tolerate
00:13:06.07\00:13:11.18
the diet changes,
feel free to do that.
00:13:11.21\00:13:14.73
In the long run, you will spend
a lot less money on a piece of
00:13:14.74\00:13:19.62
kitchen equipment, than you
do on being sick in some way.
00:13:19.65\00:13:24.86
Now we talk about
triglycerides fairly easily.
00:13:24.89\00:13:30.60
What can we do to make
the cholesterol go down?
00:13:30.63\00:13:33.41
Well the major thing in
making the cholesterol go down
00:13:33.44\00:13:38.70
is a totally plant-based diet.
00:13:38.73\00:13:41.07
We find that to be the
most favorable one to bring the
00:13:41.10\00:13:44.52
cholesterol down, and often
it will come down in a matter of
00:13:44.55\00:13:48.47
just seems almost like
days that the cholesterol
00:13:48.50\00:13:52.19
was very high, and
then comes down quite low.
00:13:52.22\00:13:54.82
It's very satisfying to
physicians to see this kind of
00:13:54.85\00:13:58.49
change occur.
00:13:58.52\00:14:00.25
So, sit down with the children,
usually after they have just
00:14:00.28\00:14:04.11
had a FULL meal...
00:14:04.14\00:14:05.62
Don't sit down with your
children and tell them we're
00:14:05.65\00:14:07.63
not going to be having this
anymore, or that favorite food
00:14:07.66\00:14:11.53
anymore... if they are hungry.
00:14:11.56\00:14:14.18
Wait until they're
well-fed, and they will be
00:14:14.21\00:14:17.88
much more cooperative
for lifestyle changes,
00:14:17.91\00:14:21.00
and especially diet changes.
00:14:21.03\00:14:23.50
Now, we talk about overweight
so much, that when somebody
00:14:23.53\00:14:28.95
has a problem of
being underweight,
00:14:28.96\00:14:30.86
it's almost refreshing.
00:14:30.89\00:14:32.47
I like to talk about
how to make a diet that
00:14:32.50\00:14:36.75
can help a
person to GAIN weight.
00:14:36.78\00:14:38.29
So, Dr. Don Miller is going
to talk with you about that.
00:14:38.32\00:14:41.74
Dr. Miller, what can
you tell us that can...
00:14:41.77\00:14:43.80
Ah, you look as if you could
have that kind of diet yourself!
00:14:43.83\00:14:47.74
It does, indeed, look like that.
00:14:47.77\00:14:50.40
Maybe you could
tell us what you eat...
00:14:50.43\00:14:52.03
and to try to gain weight,
00:14:52.06\00:14:53.96
or maybe you don't
try to gain weight?
00:14:54.00\00:14:55.88
Well, you know,
it's one of those things.
00:14:55.91\00:14:57.76
I grew up thin...
I mean, real thin.
00:14:57.79\00:15:00.15
And I rued the fact that I
was thin for most of my years
00:15:00.16\00:15:04.25
until I got to the
point in my life where we...
00:15:04.28\00:15:07.09
basically, we see
people meeting what we call
00:15:07.12\00:15:10.01
"the middle-age spread"
00:15:10.04\00:15:11.99
And as I saw all my
peers spreading out,
00:15:12.02\00:15:15.02
and me staying the way I am,
00:15:15.05\00:15:17.07
I said, "It was not
so bad to be so thin"
00:15:17.10\00:15:19.69
Now, you know, it may
look like, it's pretty bad
00:15:19.72\00:15:23.73
to be as skinny as you are?
00:15:23.76\00:15:24.94
I've always been this way,
00:15:24.97\00:15:26.72
and I was a distance
runner as a young man.
00:15:26.76\00:15:29.47
I liked running marathons.
00:15:29.51\00:15:31.36
I was a good, very
good, distance runner,
00:15:31.40\00:15:33.78
and distance runners are thin.
00:15:33.81\00:15:36.59
And so, I really
have no problem with it...
00:15:36.60\00:15:38.59
But there are a few things
that we can do to help to gain
00:15:38.62\00:15:41.81
some weight, and there are
times when I'd like to gain
00:15:41.84\00:15:43.95
weight, and I can tell you some
of the things that I have done.
00:15:43.98\00:15:46.01
But I want to go to
the blackboard and show you
00:15:46.02\00:15:49.01
a special thing that might help
you when you're thinking about
00:15:49.04\00:15:52.52
how in the world are
we going to gain weight.
00:15:52.55\00:15:55.42
I'm going to write 3
words on the board...
00:15:55.45\00:16:01.79
Don't Eat Fast
As simple as that...
00:16:01.83\00:16:07.72
Don't eat fast!
00:16:13.62\00:16:14.82
If you want to gain
weight, Don't Eat Fast
00:16:14.85\00:16:22.10
Many people who have
a problem with weight
00:16:22.11\00:16:24.71
they eat too fast,
00:16:24.74\00:16:26.50
they don't have good digestion.
00:16:26.53\00:16:28.05
Basically, the food
passes through the body without
00:16:28.08\00:16:30.29
dropping off
all the nutrients...
00:16:30.32\00:16:31.82
So we need to
slow down when we eat.
00:16:31.85\00:16:34.83
We need to learn
to chew our food well.
00:16:34.86\00:16:37.13
We need to take
our time when we eat.
00:16:37.16\00:16:39.46
I know when I was a young
man working in certain factories
00:16:39.49\00:16:42.19
...working my
way through school,
00:16:42.22\00:16:43.54
factories that have a
half an hour to eat lunch
00:16:43.57\00:16:46.30
I wonder how someone does this.
00:16:46.33\00:16:47.78
Now, you're going to find
that you have 2 types of people
00:16:47.81\00:16:50.28
One type has a
propensity to grow large,
00:16:50.31\00:16:54.04
and one type has a
tendency to be thin.
00:16:54.07\00:16:57.01
And, that type of a
dietary, that fast lunch,
00:16:57.04\00:17:00.01
is going to make the one
bigger, and the one smaller.
00:17:00.04\00:17:02.58
It seems like a strange thing.
00:17:02.61\00:17:03.89
It seems unfair
to somebody in there,
00:17:03.92\00:17:05.83
but that's
what's going to happen.
00:17:05.86\00:17:07.50
We need to take time
and eat our food slowly,
00:17:07.53\00:17:10.90
chew our food well, and
eat our foods in an atmosphere
00:17:10.93\00:17:17.01
of calmness.
00:17:17.04\00:17:18.27
When we get this
agitation around the table,
00:17:18.30\00:17:20.58
you have incomplete digestion...
00:17:20.61\00:17:22.37
And a person who has
a tendency to be thin,
00:17:22.40\00:17:24.53
will not gain any
weight for that very reason.
00:17:24.56\00:17:27.42
Now, while I'm at the board,
I'll show you one more thing
00:17:27.45\00:17:29.88
If you want to lose weight,
we do one more thing here...
00:17:29.91\00:17:34.79
We add a comma
here... don't eat, fast
00:17:34.80\00:17:40.00
That's what we should be doing.
00:17:40.01\00:17:41.31
If a person wants to lose
weight, they should leave off
00:17:41.34\00:17:45.32
some meals, spend some
time away from the table.
00:17:45.35\00:17:47.53
...that's the best
thing in the world to do.
00:17:47.56\00:17:49.71
So, don't eat fast if
you want to gain weight;
00:17:49.74\00:17:54.27
don't eat, fast if
you want to lose weight.
00:17:54.30\00:17:57.43
Some good suggestions.
00:17:57.46\00:17:58.65
Other things you can do.
00:17:58.68\00:17:59.69
I know that a few
years ago, my weight got down
00:17:59.72\00:18:02.47
pretty far, and so I
was trying to figure out...
00:18:02.50\00:18:04.38
What in the world can
I do to gain some weight?
00:18:04.41\00:18:06.72
And so I went to Dr. Thrash,
and I went to her husband
00:18:06.75\00:18:08.88
at the time, and I said...
00:18:08.91\00:18:10.04
As a matter of fact, I
didn't have to go to them,
00:18:10.07\00:18:12.07
they looked at me... I
was down to 119 pounds.
00:18:12.08\00:18:14.68
And, I didn't know what to do,
00:18:14.71\00:18:17.96
and so Dr. Calvin said,
"You need to start eating some
00:18:17.99\00:18:21.33
good, essentially fatty acids. "
00:18:21.36\00:18:23.16
So he had me go out to
the store, and buy some
00:18:23.19\00:18:25.55
evening primrose oil capsules.
00:18:25.58\00:18:29.10
And I would take them, and
I would put them in my mouth
00:18:29.13\00:18:30.98
and I'd just bite
them, suck the oil out,
00:18:31.01\00:18:33.34
and then spit out
that nasty capsule.
00:18:33.37\00:18:35.59
And I found that that little
bit of essential fatty acids
00:18:35.65\00:18:40.72
was very good to help me
with my weight-gaining process.
00:18:40.75\00:18:43.11
Another thing I needed
to do is to do some more
00:18:43.12\00:18:45.49
physical activity.
00:18:45.50\00:18:46.70
We find that many times,
when we start to get older,
00:18:46.73\00:18:49.77
we get involved in our work...
00:18:49.80\00:18:51.02
We're desk-type jockeys.
00:18:51.05\00:18:53.03
And again, for some
people, who are sedentary,
00:18:53.06\00:18:55.53
they get larger...
00:18:55.56\00:18:56.88
Other people who are
sedentary, they get smaller.
00:18:56.91\00:18:59.83
I find that those
who tend to be smaller,
00:18:59.86\00:19:02.08
need to exercise more.
00:19:02.11\00:19:04.50
And the best time to exercise...
00:19:04.51\00:19:06.24
if you want to put
on the most muscle mass,
00:19:06.27\00:19:08.24
the month of the
year is the month of July.
00:19:08.27\00:19:10.74
It's interesting, they've
done some studies to show that
00:19:10.77\00:19:13.47
the more exercise, and the
more sunshine we're exposed to,
00:19:13.50\00:19:16.82
the greater our
growth of muscle mass.
00:19:16.85\00:19:19.72
And so, if you want to
really gain some weight,
00:19:19.75\00:19:21.50
get out there and do
some good physical exercise.
00:19:21.53\00:19:24.92
Now, that means you're
not going to find it inside a
00:19:24.95\00:19:27.35
spa, or inside
one of these gyms...
00:19:27.38\00:19:29.29
Go outside and do
something out of doors.
00:19:29.32\00:19:31.67
I remember when
I was a young man,
00:19:31.70\00:19:33.66
I liked to get exercise.
00:19:33.69\00:19:35.67
I was living out in the
Mojave Desert... not much to do
00:19:35.70\00:19:38.35
And so, on Sunday mornings,
we had a lot of oleander trees
00:19:38.38\00:19:42.06
around my house.
00:19:42.09\00:19:43.20
I would dig DEEP
holes in the desert,
00:19:43.23\00:19:45.55
and then bury all the
leaves, and cover them back up.
00:19:45.58\00:19:47.54
I just enjoyed
digging the holes!
00:19:47.57\00:19:49.11
Digging the
holes in the sunshine,
00:19:49.14\00:19:51.48
I found that my mass
of muscles started getting
00:19:51.51\00:19:54.98
larger and larger...
so this is very good.
00:19:55.01\00:19:57.07
We need to have just a peaceful
surroundings around our bodies
00:19:57.10\00:20:02.33
You know, TENSION, can
cause you to lose weight.
00:20:02.36\00:20:04.58
Well, if I get really tense...
00:20:04.61\00:20:05.75
as a matter of
fact, that was my problem
00:20:05.78\00:20:07.31
when I was down at 119,
I was going through a very
00:20:07.34\00:20:10.46
tumultuous time in my life
with a lot of emotional problems
00:20:10.47\00:20:14.55
When I got rid of that
problem, my weight came back on
00:20:14.58\00:20:17.92
like a flood, and now I'm
back up where I like to be.
00:20:17.95\00:20:20.73
And so, again, if
you have a problem,
00:20:20.76\00:20:25.83
and you are underweight,
look at the alternatives.
00:20:25.86\00:20:29.00
Now, there are 2 alternatives,
being a weight that you'd
00:20:29.03\00:20:31.16
like to be... but almost always,
00:20:31.17\00:20:33.34
the other side of the coin
is going to be much overweight
00:20:33.37\00:20:36.21
I will settle for underweight
any day, over overweight.
00:20:36.22\00:20:39.54
We find that people
who are underweight,
00:20:39.57\00:20:42.27
seem to live longer,
even in those who are at maybe
00:20:42.30\00:20:45.32
even their ideal weight.
00:20:45.35\00:20:46.46
Less weight seems to
be life-preserving...
00:20:46.49\00:20:49.65
And so, get
yourself a life-preserver!
00:20:49.68\00:20:51.68
Eat a little bit less, put the
fork away a little bit sooner
00:20:51.71\00:20:54.16
Spend your time
chewing your food.
00:20:54.17\00:20:56.42
Eat the right amounts of food,
00:20:56.45\00:20:58.01
and you're going to
find that your body will
00:20:58.04\00:20:59.64
just fill out to
where it's supposed to be.
00:20:59.67\00:21:01.28
Good counsel.
00:21:01.29\00:21:02.95
Now concerning overweight,
the menus should be planned
00:21:02.98\00:21:08.11
for families who have a
tendency to get overweight.
00:21:08.14\00:21:11.75
There are certain
families that have that.
00:21:11.78\00:21:13.84
You will see that
the father is overweight,
00:21:13.87\00:21:15.61
the mother is overweight...
00:21:15.62\00:21:16.79
You can be
certain that the children,
00:21:16.82\00:21:18.57
unless special
measures are taken,
00:21:18.60\00:21:20.29
will also be overweight.
00:21:20.32\00:21:22.04
So, what can we
do to prevent that?
00:21:22.07\00:21:24.11
One thing is...
plan the menu correctly.
00:21:24.12\00:21:26.64
Start with the times of
day, and the number of meals
00:21:26.67\00:21:32.09
that will be served.
00:21:32.10\00:21:33.31
If the children
are going to school,
00:21:33.34\00:21:35.93
you'll have to do
some planning around that
00:21:35.96\00:21:38.52
If the husband has
an out-of-the-home job,
00:21:38.55\00:21:41.64
you'll have to do
some planning around that.
00:21:41.67\00:21:43.92
But, I always planned,
although my children went to
00:21:43.95\00:21:47.01
school at a different time
than my husband went to work,
00:21:47.04\00:21:49.81
or that I went to work...
00:21:49.84\00:21:51.54
I always planned the
breakfast time so that
00:21:51.57\00:21:54.17
we could all be
together then at least.
00:21:54.20\00:21:56.98
Lunchtime, we sometimes
were, and sometimes weren't
00:21:57.01\00:22:01.75
together at lunchtime.
00:22:01.78\00:22:03.11
And because my family was
one of those that tends to get
00:22:03.14\00:22:06.43
overweight, we
planned no supper at all.
00:22:06.44\00:22:09.99
If you're overweight, it's
very clear you don't need supper
00:22:10.02\00:22:13.45
You only need the 2
meals a day that are the most
00:22:13.48\00:22:16.41
physiologic for a human being.
00:22:16.44\00:22:18.55
All animals have a meal period.
00:22:18.58\00:22:22.09
For us, it's 2 meals a day.
00:22:22.12\00:22:25.06
For snakes, I think it's about
00:22:25.09\00:22:27.03
once every 30 days,
depending on the snake.
00:22:27.07\00:22:29.55
Some of these big ones may not
00:22:29.58\00:22:30.73
even need to feed
that frequently...
00:22:30.76\00:22:33.15
But, at any rate, for
humans, it's 2 meals a day
00:22:33.19\00:22:36.18
that's the ideal
with no supper...
00:22:36.21\00:22:38.67
rather than 2 meals a day
in which there is no breakfast.
00:22:38.70\00:22:46.59
Now, you will notice
that in planning a meal
00:22:46.60\00:22:51.27
for the overweight,
you also need to be careful
00:22:51.30\00:22:54.60
that you do not have the high
fat foods that are so common
00:22:54.63\00:23:01.61
in our population
today making us overweight.
00:23:01.64\00:23:05.97
Highly salted foods will
also make us get overweight.
00:23:06.00\00:23:09.52
So I'd like to encourage
that as you make the menu that
00:23:09.55\00:23:16.11
you're careful about the
types of free fats that you use.
00:23:16.14\00:23:20.93
If you use any at all, it
should be something like Pam to
00:23:20.96\00:23:25.67
simply spray a baking
dish, so that the food
00:23:25.70\00:23:31.95
would not stick to it.
00:23:31.98\00:23:33.00
Now in addition to that,
plan some time after the meal
00:23:33.01\00:23:39.00
for a little walk.
00:23:39.03\00:23:40.65
The sooner after the
meal that a person walks,
00:23:40.68\00:23:43.68
or takes some kind of exercise,
00:23:43.71\00:23:45.50
the greater the likelihood
that the person will burn
00:23:45.53\00:23:49.06
the extra calories at that time,
00:23:49.09\00:23:53.27
or calories that
they wish to get rid of.
00:23:53.33\00:23:57.03
Furthermore, a good
long period for people who
00:23:57.06\00:24:00.11
want to lose weight is
very good, start off slowly
00:24:00.14\00:24:04.07
but after about 30
minutes, then you start
00:24:04.10\00:24:06.60
getting much faster again.
00:24:06.63\00:24:10.15
So much for overweight...
00:24:10.18\00:24:12.26
there are other problems in
the home, or in the family that
00:24:12.29\00:24:15.81
may need to be addressed.
00:24:15.84\00:24:17.47
And one of those is... a
family prone to arthritis.
00:24:17.50\00:24:22.38
And so, I've asked Dr. Miller
if he will talk with you a bit
00:24:22.41\00:24:25.49
about what kind of diet
you can plan for arthritis.
00:24:25.52\00:24:30.62
We find that arthritis is
often an inflammatory response
00:24:30.65\00:24:35.32
of an allergy to
some type of food...
00:24:35.35\00:24:38.41
And so basically,
the best thing to do is
00:24:38.42\00:24:40.00
find out what is in our dietary
that's causing us to have
00:24:40.03\00:24:43.90
this problem with arthritis.
00:24:43.93\00:24:46.19
Now the things
that I have studied...
00:24:46.22\00:24:49.15
One of the main
allergens that will cause
00:24:49.18\00:24:51.74
an arthritic condition is
the foods that are called the
00:24:51.77\00:24:54.92
nightshade group.
00:24:54.95\00:24:56.13
These are potatoes, the
white potatoes; tomatoes,
00:24:56.16\00:25:00.24
eggplants, peppers,
tobacco, and there are some
00:25:00.27\00:25:04.62
wild nightshades
growing in the fields
00:25:04.65\00:25:06.79
that the cows will eat, and so,
therefore, it will pass on the
00:25:06.82\00:25:10.47
nightshades through the milk.
00:25:10.50\00:25:11.69
And so what's the
best thing to do here is
00:25:11.72\00:25:13.91
find out... Are we sensitive
to the nightshade group?
00:25:13.94\00:25:17.15
If you're sensitive, then
the whole dietary needs to be
00:25:17.18\00:25:20.16
planned around...
getting away from these foods.
00:25:21.07\00:25:22.62
If we grow up... and
I've been in many countries
00:25:22.65\00:25:24.80
where they eat a certain dietary
and anything outside of that
00:25:24.83\00:25:29.11
small area of their normal menus
they don't even want to eat it.
00:25:29.14\00:25:35.68
If we can train our
families from the youngest years
00:25:35.71\00:25:38.55
to eat down a certain
path, that's the best way.
00:25:38.58\00:25:41.57
There are other
things that are known to be
00:25:41.58\00:25:45.06
allergenic to the body that will
cause arthritic-like conditions
00:25:45.09\00:25:49.25
Pork is one, wheat is
another, eggs, citrus...
00:25:49.28\00:25:55.11
An allergenic food does
not have to be a BAD food,
00:25:55.14\00:25:58.98
it just has to be bad for YOU.
00:25:59.01\00:26:00.65
And if that's the problem,
00:26:00.68\00:26:02.23
you learn to stay away
from that particular food.
00:26:02.26\00:26:05.26
And you need to
become a good menu-planner,
00:26:05.29\00:26:08.98
and a good recipe-reader, and
00:26:09.01\00:26:11.99
an ingredient-reader
when you go to the store
00:26:12.03\00:26:13.98
because there are
many thickening agents...
00:26:14.02\00:26:15.94
They use potatoes
to thicken many things.
00:26:15.97\00:26:17.93
They use red peppers
to color many things.
00:26:17.94\00:26:21.83
So you have to look at
the ingredients to make sure
00:26:21.86\00:26:25.83
that you're not getting
something in that dietary...
00:26:25.87\00:26:28.98
because the smallest
amount of these types of items
00:26:29.02\00:26:32.10
can give you the inflammatory
reaction in an arthritic joint
00:26:32.13\00:26:36.47
And so you need to
stay away from those things.
00:26:36.50\00:26:38.72
We find that 12 raw pecans a
day are quite good for arthritis
00:26:38.75\00:26:42.78
...so you might want
to move in that direction.
00:26:42.81\00:26:44.38
But exercise is
good for arthritis.
00:26:44.41\00:26:46.99
Drinking plenty of
water is good for arthritis.
00:26:47.02\00:26:49.64
And I will mention this,
they find that many children
00:26:49.67\00:26:53.00
become susceptible to arthritis
as a result of immunizations
00:26:53.03\00:26:58.98
and so, we need to be very
careful with immunizations.
00:26:59.01\00:27:02.19
And also, high protein
diets lead to more arthritis.
00:27:02.22\00:27:07.49
And so, getting
into a simple dietary,
00:27:07.52\00:27:09.92
staying away from the
nightshades as an experiment
00:27:09.95\00:27:12.57
you might find that
you're going to maybe avoid
00:27:12.60\00:27:15.39
that whole
problem in the family.
00:27:15.42\00:27:17.92
Well I hope these
things about how to plan a menu
00:27:17.93\00:27:21.54
will make the menu not
be so difficult as I once
00:27:21.57\00:27:25.11
thought that it was.
00:27:25.12\00:27:26.31
I like to make a whole
month's menus at one time
00:27:26.34\00:27:30.34
for the family, so
that I can vary everything
00:27:30.37\00:27:33.97
not only from day-to-day,
but from week-to-week
00:27:34.00\00:27:37.07
or even from one
month to the next.
00:27:37.10\00:27:39.53
So with these very simple
things that we have discussed,
00:27:39.56\00:27:42.91
you should be able to
make a NICE menu for the family
00:27:42.94\00:27:47.63
that they will like, and
that you will enjoy making.
00:27:47.66\00:27:50.94
It isn't
difficult to plan a menu.
00:27:51.10\00:27:53.07