Hello! We have a
number of serious
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public health problems
in the United States today
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probably none more
serious than overweight.
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In this program we
will be talking about how to
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loose weight, and we hope
that you will join us, we think
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you will learn some things
that will be very helpful.
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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 is
your host Dr. Thrash.
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It may be that you have
struggled with your weight,
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I have, I think that by the
time that I was 15 years old
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I remember weighing about
170 Ibs, from then for about
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the next 20 years I
guess, I had as a major problem
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that of thinking about my
weight, hoping that it wouldn't
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get any higher wondering
why I couldn't be just like
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other girls who were so skinny
they were so slender and I was
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a little on the hefty
side although I was 5'10"
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I still was what
you might call hefty.
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Some said that I
carried my weight very well,
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but in subsequent years
I realized that my weight
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at that time was quite a great
deal more than was healthful.
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So if you have this kind of
thought, and you want to get
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some tips on how you can
best loose weight, several of us
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have some special
experience along those lines,
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and we would like
to share that with you.
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I have asked Rhonda Clark
who is one of my colleagues
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at Uchee Pines to join me and
Rhonda, do you know something
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about weight control?
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- I do I have struggled with
my weight a good bit of my life.
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- So you are as I am
you have personal experience
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in how to loose weight.
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- Very good, tell us what
you can that will be helpful.
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Ok, I would be happy to, and
I would like to begin by just
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sharing a little of my
personal experience with weight.
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I came to Uchee Pines looking
for information on how to
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more effectively manage
my weight, I didn't have a
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weight problem so
much as a young person,
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but as a young adult
gained a great deal of weight,
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and what I learned of
the principles of good health
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that are promoted by Uchee
Pines and our program here.
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I felt that those may be
the very thing I had been
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looking for to finally be
successful, and I want to share
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with you the things that I
have found for myself to be
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beneficial.
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I brought a couple of pictures
with me and these are a little
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embarrassing Dr. Thrash,
to share, but I do want people
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to see. - We'll
recognize that these are
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in the past. - Yes!
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These pictures come
from several months ago,
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I'm working in a greenhouse
at Uchee Pines, this was when I
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first arrived on campus
and you could see, "I hope,"
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a little difference
in how I appear today.
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Now clearly I still
have some weight to loose,
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but at this time I was
almost a hundred pounds heavier
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than I am now, and I'm so
grateful to be able to share
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with you some of the principles
that have helped me overcome
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so far on my journey
that amount of weight,
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and which I feel very
confident will help me achieve
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a full success.
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- Certainly, as some
people are fond of saying
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to try to succeed is better,
you may fail, but not to try
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is to ensure that
you are going to fail.
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- Absolutely, and those who
try the most are going to be the
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most likely to succeed,
you've got to hang in there,
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I tell myself that as well.
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I feel that when it comes to
weight loss, there are two key
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principles, and these have to do
with the physiology of the body
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and helping our body help
us loose weight, and achieve
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a normal weight.
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Key number one, has to do with
optimizing the insulin function
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in our body, key number
two is to help insure that our
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digestive process is very
efficient and let me tell you
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why.
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With insulin, insulin's job in
our body is to take the glucose
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that comes to our blood stream
from the foods that we have
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eaten, and put it in places
where it is supposed to go
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to help us have
energy and give us fuel.
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It will put it into the cells
to be used immediately for fuel
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or in certain cells in the
body it is able to store glucose
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and long chains called glycogen,
this is a short term storage
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for glucose, and it's
right there ready for us
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if there is no
immediate glucose to be burned.
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It's what we use while we sleep
at night or if we are involved
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in endurance sports, a third
place that insulin can put any
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excess blood glucose into
our body is storage as fat.
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Now one thing that is very
important for an overweight
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person to know is that
you want to help the insulin
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put as much as that glucose
into your cells where it can be
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burned off rather
than storing it as fat.
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And you know Dr. Thrash,
there are ways that we can tell
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how our body is doing in
the storage of these things
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where it is sending.
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- Insulin is making you
store it as fat, as compared to
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using it directly as a source
of energy, or putting it into
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glycogen which can be
stored for a little delayed use,
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but not for
permanent storage like fat.
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- Yes indeed, and one of
the things that can help even
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the more fit you are, the more
likely the glucose that comes
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from the food you eat will go
right to the cells to be burned
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for fuel or right
into glycogen storage.
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In fact the more fit we become
our body makes more and more
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opportunity for glycogen
storage, and that is something
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that doesn't add to our weight
and it gives us more energy
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when we are
exercising, especially for
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long term exercise.
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We come then to the
person who is overweight,
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and if they have had a diet
that is high in refined foods,
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have been very sedentary,
eating high fat foods,
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the cells become resistant
to the action of insulin,
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and now when the insulin
tries to put the glucose into
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the cell, the number of
receptors that are there to
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allow that process to occur
are fewer, or just clogged up
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not able to work effectively.
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We need to make some changes in
our diet and exercise patterns
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to help prevent insulin
resistance and make the cells
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very receptive to
glucose and glycogen,
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and we do this through
some very simple means.
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A plant based very simple diet
is one of the best first steps,
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not only is the diet that is
plant based lower in calories
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it's rich in fiber and it
gives feelings of fullness
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that can last for longer periods
of time, and help you eat less
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you can fill up much
faster on a couple of potatoes,
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than you can on a bag of
potato chips, for example.
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Another thing that I know
you promote a lot on the program
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here Dr. Thrash
and that is exercise.
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- Oh yes! I feel that exercise
will cover a lot of the ills
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in another place.
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Well you just now said
that a couple of potatoes will
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give you more satisfaction
than a bag of potato chips,
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what if it were a
big bag of potato chips,
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is it the same?
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- You might eventually
feel full, but think of all the
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additional salt and
fat that you have taken in.
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- Actually a potato is
not addicting in itself
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but you take that first potato
chip and it is almost impossible
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not to take the
second, if you are addicted.
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Now with the potato, you
have the potato on your plate
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and you don't have anything
but salt on it, it tastes good
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you love the taste of the potato
and just the salt or maybe
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a little bit of soy mayonnaise
or maybe some sour soy cream,
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have that on the potato, and
you can eat a potato and stop.
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- Yes!
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- But you can't eat
a potato chip and stop.
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- And we both know that, indeed
you can have a delightful diet
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that's very satisfying and yet
simple it will help keep your
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insulin working
very efficiently.
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Exercise a crucial part
to reducing the resistance
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of insulin in your body, as
you exercise the message is sent
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"our cells need more glucose"
and so they build this process
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in the place that reinforces
using the glucose for fuel
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and storage as glycogen.
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Another thing that is really
important is to have an adequate
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water intake, the centers in
our brain that control thirst
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and hunger are very near
to each other in proximity
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and those signals
can become confused.
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In addition water is really
important for the effective
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use of insulin taking
the glucose into the cells
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so make sure you are drinking
at least 8- 10 glasses of
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pure fresh water every day.
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It's important to get regular
sleep, an early bedtime and at
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least 7 hours of sleep a night,
not exceeding 9 is important
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for a very efficient
carbohydrate metabolism
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and efficiency
in insulin function.
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So these are some
tips on insulin function.
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- Yes, and we know that insulin
is also a very good appetite
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stimulant, it's the very best
appetite stimulant known to man.
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So if we need to stimulate
the appetite of a person
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artificially we may give
a little insulin, not much,
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just a little so that the
person who is really struggling
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to eat to have an appetite,
it can help to give them
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an appetite, so the person
who is overweight they have a
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high insulin level, because
they are trying to keep the
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sugar level down, the body
is trying to keep the sugar
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level... so it does
that by high insulin level,
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as the insulin goes up
it makes the person hungry
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so that they eat their meal
insulin goes up, two hours later
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they could eat again.
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Sometimes it is 20 minutes
after they have just finished
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eating, they are hungry again.
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When that kind of thing
happens the person should know
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that they are indeed
struggling with insulin and
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not with hunger.
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- Yes, and what can
become a vicious cycle there
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is that as the person
becomes insulin resistant
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more and more insulin
is secreted into the body
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and in it's effort to keep
the blood glucose level normal
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it will store
more and more as fat.
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It reaches the point where a
person with insulin resistance
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could eat the same meal
as someone without insulin
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resistance, and store a much
greater portion of that as fat
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rather than
having that used as fuel,
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so you can see why
this stuff is so important.
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The other step that I mentioned
in weight loss is to help make
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your digestion just
as efficient as possible.
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Well what does that
have to do with weight?
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If we are not having
an efficient digestion,
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we won't be fully absorbing the
nutrients that are in our foods
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we also can be creating
an inflammatory state in the
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digestive system, and both
of these very readily contribute
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to food cravings, and
those are difficult to overcome
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as you know if you
struggle with weight at all.
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So some guidelines in helping to
make a very efficient digestion
00:11:57.60\00:12:01.92
are again simplicity.
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Simplicity in your
diet, avoiding rich foods,
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very stimulating
spices, things that are salty,
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sugary, avoiding all of
the refined food products.
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Then it comes to very
simple things too, things like
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chewing your food well, saliva
is your friend when it comes to
00:12:17.65\00:12:21.58
digestion, the digestion
of carbohydrates begins
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in our mouth, and
so it's important.
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- And also as you spend time
chewing the stomach fills with
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gastric juices which gives
one a better sense of satiety
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than if they just eat fast
then the insulin level goes up
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they could again eat right
away, in fact they often do
00:12:41.13\00:12:43.87
and again they eat fast,
and the insulin level goes up
00:12:43.90\00:12:48.07
and shortly they can eat again
so it is this thing that makes
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people who are traveling,
every time they pass a place
00:12:53.01\00:12:55.44
where they could eat, if they
can possibly eat they pull in
00:12:55.47\00:13:00.26
and get something to eat
if they don't have something
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already in the car.
00:13:02.50\00:13:03.80
- Yeah! You know another
important thing about really
00:13:03.83\00:13:08.09
mixing our food well with
saliva, and making sure we have
00:13:08.12\00:13:10.68
efficient digestion is not
to take liquids with our meals.
00:13:10.71\00:13:13.71
Liquids dilute things, we often
will swallow food that has not
00:13:13.74\00:13:17.40
been mixed well with saliva
if we are taking liquids with
00:13:17.43\00:13:20.57
our meals, it also dilutes the
gastric juices that have been
00:13:20.60\00:13:23.79
secreted and prepared, and
foods can pass on into the bowel
00:13:23.82\00:13:27.07
with really incomplete digestion
and creating that inflammatory
00:13:27.10\00:13:32.07
state that we discussed.
00:13:32.10\00:13:34.39
Another important thing is to..,
another important thing is to...
00:13:34.42\00:13:36.39
one thing that is
helpful for digestion is to take
00:13:36.42\00:13:38.84
a gentle walk after meals,
this is something to help keep
00:13:38.87\00:13:43.15
the action of the
digestive system stimulated,
00:13:43.18\00:13:45.92
not a vigorous walk that would
suppress the digestive system
00:13:45.95\00:13:49.23
something gentle just to help
get things moving so to speak.
00:13:49.26\00:13:53.33
I'm sure in your experience
you know many other things
00:13:53.36\00:13:57.40
that are important for
us, and helpful for us.
00:13:57.43\00:13:59.73
- Yes I do, a lot of things, but
I appreciate these things that
00:13:59.76\00:14:02.50
you have mentioned, and I think
you spoke about a two meal plan?
00:14:02.53\00:14:10.30
- I have not yet but, thank you.
00:14:10.33\00:14:12.94
- Ok, I've heard you
speak about a two meal plan,
00:14:12.97\00:14:13.97
and would you
elaborate on that a bit?
00:14:14.00\00:14:16.16
- Yes I would, both for
improving insulin efficiency and
00:14:16.19\00:14:21.52
efficiency of digestion, a
two meal plan is really helpful.
00:14:21.55\00:14:26.00
This is something that I
have personally adopted and
00:14:26.03\00:14:29.10
will continue for
the rest of my life.
00:14:29.13\00:14:30.52
I have found it to be
very healthful for me,
00:14:30.55\00:14:32.83
it helped me get over some
gastric reflux problems that I
00:14:32.86\00:14:35.35
had, it helped me
sleep a lot better at night.
00:14:35.38\00:14:37.74
- But don't you go
around hungry all the time,
00:14:37.77\00:14:39.91
especially after lunch?
00:14:39.94\00:14:41.89
- I don't and I have
learned that if you have a very
00:14:41.92\00:14:46.17
nourishing breakfast and
lunch with good whole foods
00:14:46.20\00:14:49.48
rich in fiber you won't be
hungry for your third meal.
00:14:49.51\00:14:52.97
- That's been my
experience as well Rhonda,
00:14:53.00\00:14:54.36
I think I have had
maybe 10 in the last 30 years,
00:14:54.39\00:15:01.34
I've had maybe 10 nights
when I really felt I would love
00:15:01.37\00:15:06.42
to have a supper, but the rest
of the time, sometimes I feel
00:15:06.45\00:15:11.14
faintly hungry, but most of
the time I don't feel hungry
00:15:11.17\00:15:14.75
at all, I can leave the dinner
table which is the middle of the
00:15:14.78\00:15:18.79
day, not evening and go all the
way through the rest of the day
00:15:18.82\00:15:24.57
and the night and wake up the
next morning really interested
00:15:24.60\00:15:28.78
in breakfast.
00:15:28.81\00:15:29.80
Then I eat a very nourishing
breakfast and I'm very satisfied
00:15:29.83\00:15:33.60
with that.
00:15:33.63\00:15:34.60
What about such things as
irritants for the stomach?
00:15:34.63\00:15:38.69
- There are many that are
very commonly taken in the
00:15:38.72\00:15:41.72
American diet, probably one
that I didn't think I would ever
00:15:41.75\00:15:44.30
give up was black pepper,
I loved pepper on everything,
00:15:44.33\00:15:47.40
and have learned that,
that is a common irritant
00:15:47.43\00:15:51.54
vinegars and pickles
that are made with vinegars,
00:15:51.57\00:15:54.03
other types of irritating
spices like cinnamon, cloves,
00:15:54.06\00:15:57.26
those are things to take out
of your diet if you are trying
00:15:57.29\00:16:00.43
to help your
digestion to be more efficient.
00:16:00.46\00:16:02.88
One other point that I
wanted to mention and that is
00:16:02.91\00:16:05.69
how important it is to
undergo a very low fat diet
00:16:05.72\00:16:09.47
as you are loosing weight.
00:16:09.50\00:16:10.47
We do need fats in our diet,
healthful fats are especially
00:16:10.49\00:16:13.88
beneficial for us for nice skin
and hair, and cardiac health.
00:16:13.91\00:16:18.55
- What would you
say are the best fats
00:16:18.58\00:16:20.31
that a person could take
when they are loosing weight?
00:16:20.35\00:16:23.27
- The best fats are those fats
that are still found in their
00:16:23.30\00:16:26.48
whole state that
are plant based fats.
00:16:26.51\00:16:29.11
- Like nuts.
-Yes! Like beans. -Yes!
00:16:29.14\00:16:31.66
- and whole grains,
-Yes!, - and avocado,
00:16:31.69\00:16:35.20
- avocado certainly.
00:16:35.24\00:16:36.75
- What about
olives, can you have olives?
00:16:36.79\00:16:38.05
- Olives certainly, and
of course in moderation,
00:16:38.08\00:16:41.29
but as for nuts there
are some nuts that tend to be
00:16:41.32\00:16:44.50
more healthful than others,
00:16:44.54\00:16:45.76
almonds, pecans and walnuts
tend to be the best for the
00:16:45.80\00:16:49.77
healthful fats that they
have, they are lower in the
00:16:49.80\00:16:52.36
saturated fats that we find
in cashews and macadamia nuts
00:16:52.39\00:16:55.37
those types of things.
00:16:55.40\00:16:56.58
- But they are so
good. - Yes they are!
00:16:56.61\00:16:58.67
- Can I ever have any?
00:16:58.70\00:17:00.65
- Of course, in moderation.
- In moderation. -On occasion.
00:17:00.68\00:17:03.27
- How can you tell
what a good portion size is
00:17:03.31\00:17:07.11
when you are overweight?
00:17:07.14\00:17:08.25
How would you suggest counseling
a teenage girl who was
00:17:08.28\00:17:15.03
quite hefty, and
she eats lunch with you?
00:17:15.06\00:17:18.79
This is a personal
experience that I had,
00:17:18.82\00:17:22.36
a patient ate lunch with me
and this was before the start
00:17:22.39\00:17:29.20
of her weight control
program, she filled a plate high
00:17:29.23\00:17:34.02
with food, and I thought that
girl will never be able to eat
00:17:34.05\00:17:38.80
that much food, it was
just an enormous amount.
00:17:38.83\00:17:42.54
She not only polished
that all off, but she went back
00:17:42.57\00:17:45.26
for a second plate and it
was as large as the first.
00:17:45.29\00:17:48.23
I thought that's
true... I'm sure she hurt,
00:17:48.26\00:17:53.45
she couldn't possibly do
anything but hurt, and yet
00:17:53.48\00:17:57.16
she was able to eat all of
that and then took a dessert
00:17:57.19\00:18:00.12
on top of all of that.
00:18:00.15\00:18:01.96
So how do you tell
what portion sizes are?
00:18:01.99\00:18:05.23
- This is an excellent
question because people who are
00:18:05.26\00:18:07.78
overweight often are very
out of touch with their hunger
00:18:07.81\00:18:10.74
and fullness signals.
00:18:10.77\00:18:12.14
- Hunger and fullness, we
need to recognize that there are
00:18:12.17\00:18:16.24
two things, one is hunger and
one is satiety, we can be filled
00:18:16.27\00:18:23.83
and still be hungry.
00:18:23.86\00:18:25.51
- Oh yes! Oh yes!
00:18:25.54\00:18:27.34
- One is appetite and
the other is genuine hunger.
00:18:27.37\00:18:30.33
- Yeah!
00:18:30.36\00:18:31.33
- So when we know we've had
enough to eat, at that point
00:18:31.35\00:18:39.66
we can know that we should stop
eating and so I need to have the
00:18:39.69\00:18:44.78
power, the strength
in myself to stop eating.
00:18:44.81\00:18:48.52
But already I know Rhonda
that I don't have that power
00:18:48.55\00:18:52.58
in myself because I have tried
not once nor twice, nor 100,
00:18:52.61\00:18:57.11
nor 200, but probably
thousands of times I have said
00:18:57.14\00:19:00.92
when I go to a meal, I'm
not going to overeat, and I did
00:19:00.95\00:19:05.49
how do you council people with
that, do you have any good way?
00:19:05.52\00:19:10.98
- I do have one way that's
been helpful for me personally
00:19:11.01\00:19:13.84
and it takes the courage to
admit that you have a problem
00:19:13.87\00:19:16.80
with a trusted friend and that
is to incorporate their help,
00:19:16.83\00:19:20.74
let them help be your
judge, your guide, it may be
00:19:20.77\00:19:25.40
that you ask them to come
to meals with you, or that plan
00:19:25.43\00:19:28.56
with them that they can help
you, that you eat what they eat
00:19:28.59\00:19:31.29
or that they spend
time with you in prayer.
00:19:31.32\00:19:33.99
I had a friend that prayed with
me every morning for a period
00:19:34.02\00:19:36.64
of time when I was
going through difficulty,
00:19:36.67\00:19:38.47
and helped me really fully
surrender this principle of
00:19:38.50\00:19:41.49
appetite, and I appreciate that
and you will too as you have
00:19:41.52\00:19:45.18
trusted friends that can hold
you accountable to you plan.
00:19:45.21\00:19:48.31
I will mention too on
things like portion sizes,
00:19:48.34\00:19:52.00
sometimes if you really have
lost touch on what is healthful
00:19:52.03\00:19:57.04
you may have to measure some
things, watch to see what those
00:19:57.07\00:20:01.67
who are slender are
eating for their portion sizes.
00:20:01.70\00:20:04.22
If you have eaten a lot in
restaurants you will have a
00:20:04.25\00:20:07.29
distorted idea of what a
normal portion size is on foods,
00:20:07.32\00:20:11.09
the portion sizes
there are greatly expanded.
00:20:11.12\00:20:14.09
What about eating in restaurants
is that a good idea for the
00:20:14.12\00:20:18.22
overweight person?
00:20:18.25\00:20:19.33
- You know I used to think
that that would be fine because
00:20:19.36\00:20:22.80
more restaurants these
days have options that seem
00:20:22.83\00:20:26.28
acceptable, but you really don't
know what has been put into
00:20:26.31\00:20:30.80
that food, how it has been
prepared, or what might be there
00:20:30.83\00:20:33.19
that would mess
you up along the way.
00:20:33.22\00:20:35.55
I would encourage those
who are trying to loose weight
00:20:35.58\00:20:38.59
to avoid restaurants as much
as possible, there's many things
00:20:38.62\00:20:41.75
that will tempt you when you
are there, even if you go there
00:20:41.78\00:20:44.33
with good intentions to
eat something healthful,
00:20:44.36\00:20:46.41
and you may find that the
vegetables that are on the side
00:20:46.44\00:20:49.80
are covered in
margarine or that those...
00:20:49.83\00:20:53.59
- They have some
very highly spiced things,
00:20:53.62\00:20:56.38
or a lot of vinegar
in it and you the serving
00:20:56.41\00:21:01.79
and then you realize
that it's unhealthful
00:21:01.82\00:21:04.27
and cause improper digestion.
00:21:04.30\00:21:06.36
- It's best to do your
own food as much as possible.
00:21:06.39\00:21:10.49
- Do your own food, eat as much
as you can at your own home.
00:21:10.52\00:21:13.06
- Yes!
00:21:13.09\00:21:14.06
- Thank you so much those are
wonderful tips and I appreciate
00:21:14.07\00:21:17.68
then I subscribed to all of
these myself, and I believe that
00:21:17.71\00:21:21.60
you will benefit
from this as well.
00:21:21.63\00:21:24.41
Now not everybody who
is dealing with weight
00:21:24.44\00:21:29.92
is dealing with overweight.
00:21:29.95\00:21:32.11
Some people are dealing with
underweight, and I think that
00:21:32.14\00:21:36.68
some of the young ladies
that I have seen who have been
00:21:36.71\00:21:39.80
underweight have been
as distressed about their
00:21:39.83\00:21:43.56
underweight as those who
are overweight are distressed
00:21:43.59\00:21:47.05
about theirs, and so
I've asked Dr. Donald Miller
00:21:47.08\00:21:50.22
who is our colleague at
Uchee Pines, welcome Dr. Miller.
00:21:50.25\00:21:54.18
- Thank you!
00:21:54.22\00:21:55.41
- And I can see very easily
that you've probably never
00:21:55.45\00:21:59.95
struggled with a weight control
problem, on the overweight side.
00:21:59.98\00:22:06.51
- Well you know struggling with
an appetite doesn't just deal
00:22:06.54\00:22:09.55
with weight, I can
overeat and become skinnier.
00:22:09.58\00:22:13.13
People deal with food in
different ways, and it depends
00:22:13.16\00:22:16.78
on your..., I don't know
what it depends on quite frankly
00:22:16.81\00:22:19.91
but I have always been
thin, from my youngest years,
00:22:19.94\00:22:23.68
and I used to hate being thin.
00:22:23.71\00:22:25.11
When I was in Boy Scouts when
you are wearing your shorts,
00:22:25.14\00:22:29.24
some boys would have their socks
pulled up and they would just
00:22:29.27\00:22:31.93
stay up, and mine would
just fall down around my ankles
00:22:31.96\00:22:33.78
because I had no legs, just
bloop! drop down to the bottom.
00:22:33.81\00:22:36.76
I hated being thin, I hated
being thin for most of my life
00:22:36.79\00:22:40.78
until I got to the point
where most of the people my age
00:22:40.81\00:22:43.35
started bulging out in different
areas, and I stayed thin and so
00:22:43.38\00:22:47.07
I'm very happy with
that, so if you are thin,
00:22:47.10\00:22:50.08
look on the bright side, it's
a whole lot healthier than being
00:22:50.11\00:22:54.03
overweight, but even there
you can get to underweight,
00:22:54.06\00:22:58.84
you can look
downright malnourished.
00:22:58.87\00:23:01.15
I was in the Marine
Corps for many years,
00:23:01.18\00:23:03.60
and I did in fact when I
was in the Marine Corp battle
00:23:03.63\00:23:06.96
sometimes getting a
little bit overweight,
00:23:06.99\00:23:09.02
because there you had to
be very trim and very slim
00:23:09.05\00:23:11.98
and fit into your uniform
and I found that one of the most
00:23:12.01\00:23:16.03
important things especially
when you are young is to be
00:23:16.06\00:23:18.48
physically active, the more
physically active you are now,
00:23:18.51\00:23:22.02
the more benefit you are
going to get later in life.
00:23:22.06\00:23:25.16
I'm almost 60 now and
when I was a young man,
00:23:25.19\00:23:28.53
and I was very active, I became
a runner, see I've got a...
00:23:28.56\00:23:31.11
I like to call it a runners
physique, "that I'm skinny. "
00:23:31.14\00:23:33.95
Runner, I was a Marathon
runner I have kept that physique
00:23:33.98\00:23:38.30
and I'm very thankful for it.
00:23:38.33\00:23:39.86
But if you
sincerely want to gain weight,
00:23:39.89\00:23:42.67
basically you do the
same thing that Rhonda was
00:23:42.70\00:23:45.15
talking about,
about loosing weight.
00:23:45.18\00:23:47.00
Is chewing your food well,
is eating the right things,
00:23:47.03\00:23:50.38
it's not eating more food,
it's taking the food that you
00:23:50.41\00:23:53.11
are eating and
using it in a better way.
00:23:53.14\00:23:56.00
- How about being
regular in your meal times?
00:23:56.03\00:24:00.02
- That's important for
almost everything, if we are not
00:24:00.05\00:24:02.44
regular in our meal
times, we throw our bodies off.
00:24:02.47\00:24:05.31
See if your body is
not ready to receive food,
00:24:05.34\00:24:08.15
your brain gets you all
ready, see we eat on schedule,
00:24:08.18\00:24:11.62
we're in a thing
called Circadian rhythm,
00:24:11.65\00:24:13.65
and if you have not set up
a schedule, then your body's
00:24:13.68\00:24:18.38
not knowing when you are
going to dump the food in there
00:24:18.41\00:24:20.93
and if you dump your food
in off schedule, you don't have
00:24:20.96\00:24:23.92
salivary amylase, your pepsin
everything is not ready to be
00:24:23.95\00:24:28.69
digesting food, it sort of just
passes on through and passes
00:24:28.72\00:24:32.04
on out not completely digested.
00:24:32.07\00:24:35.58
See basically when I teach
this I tell people, your body
00:24:35.61\00:24:39.13
can't use protein,
it can use amino acids,
00:24:39.16\00:24:42.36
you take in protein,
your body breaks it down to
00:24:42.39\00:24:45.28
amino acids and then it
builds proteins on that.
00:24:45.31\00:24:48.22
It can't use carbohydrates,
it breaks it down to
00:24:48.25\00:24:51.32
simple sugars, and then
it builds up what you need
00:24:51.35\00:24:53.88
in your body, and so if you
are not getting good complete
00:24:53.91\00:24:56.85
digestion, because first, well
basically digestion does not
00:24:56.88\00:25:00.83
begin in the mouth as many
people say, it begins in the
00:25:00.86\00:25:03.20
mind Pavlov proved that
with his conditioned response
00:25:03.23\00:25:07.38
type of thing when the
dog sees, smells, or hears,
00:25:07.41\00:25:10.27
he starts salivating, it's a
thing that sometimes even before
00:25:10.30\00:25:13.61
we are thinking about it in
the Circadian rhythm we start
00:25:13.64\00:25:16.44
getting ready for meals
while we are still asleep.
00:25:16.47\00:25:18.77
So when that 6:00 comes
when you eat your breakfast,
00:25:18.80\00:25:21.80
or 7:00 or whatever, you
eat your breakfast on time,
00:25:21.83\00:25:24.61
your body is now ready.
00:25:24.64\00:25:25.83
You once told me this Dr. Thrash
if you have 15 minutes to eat
00:25:25.86\00:25:30.89
eat 15 minutes worth of food.
00:25:30.92\00:25:32.75
Many times we don't have enough
time, and we sit there and we
00:25:32.78\00:25:35.97
stuff it into our faces, and
our body cannot use it that way
00:25:36.00\00:25:39.62
and this is the trick, if
we have a tendency to be slim
00:25:39.65\00:25:43.96
it will make us slimmer.
00:25:43.99\00:25:45.17
If we have a tendency to
be corpulent, it will make us
00:25:45.20\00:25:47.51
a little bit larger, and so we
need to make sure that we break
00:25:47.54\00:25:50.21
that food down in our bodies
by giving us the advantage
00:25:50.24\00:25:53.51
of eating at the right
times, the right amounts,
00:25:53.54\00:25:56.04
eating to much food
for people who are thin,
00:25:56.07\00:25:58.95
it will just sit
there and send it on out,
00:25:58.98\00:26:01.06
without ever stopping by
to build up those muscles.
00:26:01.09\00:26:04.31
So you would say
that more important than
00:26:04.34\00:26:06.73
the amount of food
that you eat to gain weight,
00:26:06.77\00:26:09.29
you would say that
efficient digestion
00:26:09.32\00:26:12.06
and assimilation of that
food is the more important.
00:26:12.09\00:26:16.19
I like this little saying,
and if you can write this down
00:26:16.22\00:26:18.49
you can see what I'm
talking about, write down
00:26:18.52\00:26:20.66
on a piece of
paper "DON'T EAT FAST"
00:26:20.69\00:26:23.96
that's the key for
gaining weight, don't eat fast
00:26:23.99\00:26:27.47
take your time, chew your
food well, take a mouth full
00:26:27.50\00:26:32.78
of food you put the fork,
spoon, whatever it is down,
00:26:32.81\00:26:36.00
and you sit on your hands if
you have to, and chew that food.
00:26:36.03\00:26:39.76
If you want to gain weight,
you just put a coma between
00:26:39.79\00:26:43.02
eat and fast, don't eat, fast.
00:26:43.05\00:26:46.67
- Same words.
00:26:46.70\00:26:48.51
- It's just that coma
makes all the difference,
00:26:48.54\00:26:50.39
so I find for myself,
when I want to gain weight...
00:26:50.42\00:26:54.77
now I was down to 119
Ibs a couple of years ago,
00:26:54.80\00:26:59.36
high stress in my life, I
got rid of this big stressor
00:26:59.39\00:27:03.47
in my life and started
exercising and that's the key.
00:27:03.50\00:27:06.91
Exercising and eating
right, I'm on a two meal plan
00:27:06.94\00:27:10.33
I'm happy with a two meal plan,
I feel good, and when I can
00:27:10.36\00:27:15.06
when I'm not in an
airplane flying over places,
00:27:15.45\00:27:17.55
I like to get into a
good exercise program,
00:27:17.58\00:27:20.54
build up my muscle
mass, that has more weight,
00:27:20.57\00:27:23.40
I feel a whole lot
better, I look better and
00:27:23.43\00:27:26.11
I'm going to live longer.
00:27:26.14\00:27:27.52
- Some people tell me
though they are under weight
00:27:27.55\00:27:32.50
they certainly don't want
to exercise because that's a
00:27:32.53\00:27:34.79
weight loss program. - No
00:27:34.82\00:27:36.36
- No, it actually
does build up your muscles,
00:27:36.39\00:27:40.06
it increases your appetite,
it makes the digestion more
00:27:40.09\00:27:43.76
perfect so that you can
assimilate and store the food
00:27:43.79\00:27:49.47
that you do eat
better, so I hope these remarks
00:27:49.50\00:27:52.94
have been helpful
to you on both sides,
00:27:52.97\00:27:55.24
overweight and underweight.
00:27:55.27\00:27:57.77