Participants: Bill Santos
Series Code: IIWC
Program Code: IIWC201029
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00:01 >>BILL: WELL, YOU KNOW WHAT IT MEANS WHEN THE
00:02 FOOD IS OUT ON THE TABLE LIKE THIS. IT MEANS DR. 00:03 FERREIRA IS HERE AND WE WILL HAVE ANOTHER ONE OF 00:06 OUR "LIVE HEALTHY" SEGMENTS. I HOPE YOU'LL 00:07 JOIN US. WE'LL BE BACK IN JUST THIRTY SECONDS. 00:14 (MUSIC) 00:21 >>ANNOUNCER: IT HAS STOOD THE TEST OF TIME 00:25 GOD'S BOOK, THE BIBLE 00:29 STILL RELEVANT IN TODAY'S COMPLEX WORLD 00:33 IT IS WRITTEN. 00:35 SHARING MESSAGES OF HOPE AROUND THE WORLD. 00:40 (MUSIC) 00:52 >>BILL: LET ME THANK OUR VIEWERS FOR TUNING IN 00:53 THIS WEEK, TO THE "IT IS WRITTEN" PROGRAM. LET 00:55 ME WELCOME DR. FERREIRA THANK YOU FOR BEING HERE, 00:57 TOO. >>DR. FERREIRA: THANK YOU VERY MUCH, BILL. 00:59 >>BILL: WE'VE GOT THE FOOD OUT WHICH MEANS WE'RE 01:00 GOING TO BE TALKING ABOUT NUTRITION. >>DR. FERREIRA: 01:02 THAT'S RIGHT. >>BILL: WE'VE BEEN DOING A COUPLE 01:03 OF THESE PROGRAMS THIS YEAR AND LIKE I SAID - 01:07 LIKE I SAID IN PREVIOUS PROGRAMS, TRY TO DISPELL 01:11 SOME THINGS, DISPELL SOME MYTHS AND GIVE FOLKS SOME 01:12 VERY PRACTICAL SUGGESTIONS AS TO HOW THEY CAN BEGIN 01:17 TO MAKE SOME HEALTHY CHOICES. WE'VE TALKED 01:20 ABOUT THINGS LIKE CARBOHYDRATES, WE'VE 01:21 TALKED ABOUT PROTEINS, WE'VE TALKED ABOUT FATS, 01:23 AND I THINK WE WANT TO TALK A LITTLE BIT ABOUT 01:28 VITAMINS AND MINERALS BECAUSE - AGAIN, ONE OF 01:29 THE ARGUMENTS - I THINK IT'S A MYTH, RIGHT - THAT 01:33 FOR VEGETARIANS THERE ARE CERTAIN DEFICIENCIES; 01:38 THERE'S CERTAIN THINGS YOU CAN ONLY GET IN MEAT; YOU 01:40 CAN'T GET IT; YOU WON'T BE ABLE TO DO THAT IF YOU'RE 01:44 NOT A VEGETARIAN; AND I THINK WE WANT YOU, HAVE 01:47 YOU GIVE US THE FACTS ON THAT SO PEOPLE CAN MAKE 01:48 INFORMED DECISIONS AS TO WHAT LIFESTYLE THEY WANT 01:55 TO HAVE. SO, WHY DON'T WE DO THAT. I GUESS THINGS 02:02 LIKE IRON.>>DR. FERREIRA: CALCIUM. >>BILL:.YEAH, 02:03 CALCIUM, YES, B12.>>DR. 02:06 FERREIRA: VITAMIN B12. >>BILL:.THAT KIND OF 02:07 STUFF. WHY DON'T WE TALK A LITTLE BIT ABOUT THOSE. 02:10 >>DR. FERREIRA: SURE. 02:11 OKAY. WELL, LET ME JUST START BY SAYING 02:12 THAT WHEN WE TALK ABOUT VEGETARIANISM, YOU KNOW, 02:17 EATING VEGETABLES, FRUIT, AND SO ON, YOU KNOW, 02:18 PEOPLE DON'T USUALLY SEE A PROBLEM WITH VITAMINS. 02:25 SIMPLY BECAUSE, YOU KNOW, IF YOU ASK YOUR CHILD 02:30 WHERE DO YOU GET YOUR VITAMINS FROM? >>BILL: 02:31 THEY SAY, FRUITS AND VEGETABLES. >>DR. 02:33 FERREIRA: FRUITS AND VEGETABLES. OKAY, SO, 02:35 FRUITS AND VEGETABLES ARE USUALLY VERY HIGH IN 02:36 VITAMINS, OKAY. SO, LET'S LOOK AT THE VARIETY THAT 02:41 WE HAVE HERE. FRUITS, WE'VE GOT BANANAS, WE'VE 02:46 GOT ORANGES, APPLES, GRAPES, AND SO ON. THEY'RE 02:47 VERY RICH IN VITAMIN C AMONGST OTHERS, SOME OF 02:51 THE B COMPLEX AS WELL. THE CHERRIES AS WELL. LOOK AT 02:58 THE VEGETABLES ON THAT SIDE. WE'VE GOT 02:59 THE BROCCOLI AND THE CARROTS.>>BILL: 03:02 THESE PEPPERS. >>DR. 03:04 FERREIRA:.ALL THE PEPPERS AND SO ON. AND THEY 03:08 ARE RICH IN OTHER KINDS OF VITAMINS. RICHER IN 03:13 CERTAIN KINDS THAT THE FRUITS ARE NOT. SO, YOU 03:14 KNOW, IT'S A WHOLE VARIETY YOU'VE GOT. VITAMIN 03:19 A. WHEN YOU LOOK AT CARROTS, WOULD YOU THINK 03:23 IMMEDIATELY OF VITAMIN A? 03:24 >>BILL: NO. I KNOW IT'S GOOD FOR YOUR EYES. >>DR. 03:30 FERREIRA: GOOD FOR YOU EYES. OKAY. VITAMIN 03:31 A. VITAMIN A IS VERY IMPORTANT FOR YOUR VISION. 03:33 NOW, WHERE DO YOU GET VITAMIN A FROM? YOU CAN 03:38 GET THE TRUE VITAMIN A, WHICH IS RETINOL, FROM 03:39 ANIMAL PRODUCTS. OKAY, BECAUSE RETINOL IS FORMED 03:44 IN THE LIVER. SO, FOR YOU TO GET RETINOL YOU NEED, 03:52 YOU NEED TO EAT SOME ANIMAL PRODUCTS. NOW, THE 03:53 TRUTH IS THAT RETINOL, IF IT'S TAKEN IN VERY HIGH 04:00 AMOUNTS, IT CAN ACTUALLY BE TOXIC FOR THE LIVER. 04:06 >>BILL: OKAY. >>DR. 04:07 FERREIRA: SO, THERE IS - WHAT ABOUT THE CARROTS? 04:11 CARROTS HAVE VITAMIN A BUT NOT RETINOL. THEY'VE GOT 04:12 A PRECURSOR OF VITAMIN A WHICH IS OF THE FAMILY OF 04:18 BETA CAROTENES, OKAY? SO, IT'S MUCH SAFER TO TAKE 04:26 LARGER AMOUNTS - YOU DON'T NEED TO BUT SHOULD YOU 04:27 TAKE LARGER AMOUNTS IT'S NOT THAT BAD FOR THE BODY. 04:31 SO, YOU MAY TURN SLIGHTLY YELLOW - I'VE SEEN SOME 04:36 PEOPLE LIKE THAT. THAT THEY EAT LOTS OF CARROTS 04:37 EVERYDAY AND THEY ACTUALLY DO TURN SLIGHTLY 04:41 YELLOW.>>BILL: WOW. >>DR. 04:42 FERREIRA:.BUT IT'S NOT THAT DANGEROUS FOR THE 04:45 BODY UNLIKE THE RETINOL >>BILL: RIGHT. OKAY. >>DR. 04:48 FERREIRA: SO, YOU'VE GOT THIS - FOR EXAMPLE, YOU'VE 04:49 GOT OTHER FOODS THAT ARE RICH IN VITAMIN A, YOU'VE 04:54 GOT THE PEPPERS; YOU'VE GOT EVEN THE TOMATOES. YOU 05:00 KNOW, THAT RED, ORANGE COLOUR. EVEN THE BROCCOLI 05:01 HAS VITAMIN A, VERY GREEN, THE DARK, VERY GREEN LEAFY 05:06 VEGETABLES HAVE VITAMIN A SO, VITAMIN A IS NOT THE 05:13 ONLY ONE. YOU'VE GOT THE B COMPLEX. YOU KNOW, B1, 05:14 B2, AND SO ON. THEY ARE PRESENT IN VEGETABLES IN 05:18 HIGH AMOUNTS EXCEPT FOR THE B12 WHICH WE'RE GOING 05:25 TO TALK ABOUT. AND THEN YOU'VE GOT VITAMIN C, 05:26 YOU'VE GOT VITAMIN E. 05:28 VITAMIN E IS PRESENT IN THE WALNUTS, AND ALMONDS, 05:29 AND A LITTLE BIT OF THAT IN BEANS. THE CEREALS ALSO 05:37 HAVE VITAMIN E BUT IN THE WHOLE GRAIN CEREALS, OKAY? 05:43 >>BILL: OKAY. >>DR. 05:44 FERREIRA: BECAUSE IT'S PRESENT IN THE GERM, WHEAT 05:45 GERM AND SO ON. SO, YOU'VE GOT A WIDE VARIETY 05:46 HERE NOW, YOU TALKED ABOUT CALCIUM AND IRON. >>BILL: 05:54 YES. SO, THE VITAMINS TEND NOT TO BE THE ISSUE SO 05:55 MUCH. >>DR. FERREIRA: EXCEPT FOR VITAMIN B12. 05:56 >>BILL: WE'LL TALK ABOUT THAT MORE BEFORE WE END 05:59 TODAY. SO, THE ISSUE IS MORE THE MINERALS THEN, 06:01 YOU'RE SAYING. >>DR. 06:03 FERREIRA: YES. >>BILL: THAT'S WHERE THIS MYTH 06:05 STARTS TO APPEAR. THIS CONFUSION STARTS TO 06:06 APPEAR. >>DR. FERREIRA: YES, YOU KNOW, THERE'S 06:08 A LARGE NUMBER OF MINERALS YOU CAN HAVE THE ZINC, THE 06:10 MAGANESE, MAGNESIUM, AND SO ON. BUT PEOPLE ARE 06:11 USUALLY CONCERNED ABOUT THE CALCIUM AND THE IRON. 06:14 NOW, CALCIUM IS VERY IMPORTANT FOR OUR HEALTH. 06:19 WHERE DO YOU FIND CALCIUM IN YOUR BODY? >>BILL: YOUR 06:20 BONES. >>DR. FERREIRA: YOUR BONES. OKAY, CALCIUM 06:24 NEEDS TO BE DEPOSITED IN YOUR BONE FOR THEM TO BE 06:28 STRONG AND NOT TO BREAK EASILY. SO, 06:29 LACK OF CALCIUM OR A DE-MINERALIZED BONE GIVES 06:33 YOU OSTEOPOROSIS. >>BILL: RIGHT. >>DR. FERREIRA: 06:38 OSTEOPOROSIS WHICH IS A WEAK, THIN BONE. WHICH IS, 06:39 OF COURSE, CAN PREDISPOSE PEOPLE TO HAVE FRACTURES 06:43 AND SO ON. SO, FOR US TO HAVE GOOD BONE HEALTH WE 06:48 NEED TO HAVE ENOUGH CALCIUM. >>BILL: WE TEND 06:49 TO THINK OF OSTEOPOROSIS, PRIMARILY, AS A FEMALE 06:53 DISEASE BUT YOU AND I WERE TALKING THE OTHER 06:55 DAY.>>DR. FERREIRA: IT AFFECTS MEN. ONE IN FIVE 06:57 MEN. YES. >>BILL:.AND YOU WERE SAYING IT AFFECTS 06:58 A LOT OF MEN TOO. >>DR. 06:59 FERREIRA: YES. IT AFFECTS MEN AS WELL. MEN ARE NOT 07:01 FREE FROM OSTEOPOROSIS NOW, ONE WOULD THINK, 07:04 OKAY, IF OSTEOPOROSIS IS BECAUSE THE BONES ARE 07:05 WEAK AND DON'T HAVE ENOUGH CALCIUM.>>BILL: BRING 07:09 IN THE CALCIUM. >>DR. 07:10 FERREIRA:.BRING IN THE CALCIUM. YES. 07:13 UNFORTUNATELY, IT'S NOT THE CASE. IT SEEMS, WELL, 07:17 STUDIES SHOW THAT OSTEOPOROSIS SEEMS TO 07:18 OCCUR, WELL, IT'S MORE PREVALENT IN COUNTRIES 07:26 WHERE THE CALCIUM INTAKE IS ACTUALLY VERY HIGH. 07:30 >>BILL: NOW, THAT DOESN'T MAKE SENSE. 07:31 >>DR. FERREIRA: NORTHERN EUROPEAN COUNTRIES, NORTH 07:33 AMERICA, YOU CAN SAY, WELL, THEY TAKE A LOT OF 07:38 SUPPLEMENTS AND TAKE PLENTY OF CALCIUM, WELL, 07:39 OKAY, MAYBE THERE'S NOT ENOUGH SUNSHINE. WHERE 07:43 DOES SUNSHINE COME INTO THE EQUATION? WELL, 07:46 SUNSHINE IS IMPORTANT TO GIVE YOU THE VITAMIN 07:47 THAT WILL HELP AFFIX THE CALCIUM ONTO THE 07:52 BONE. >>BILL: OKAY. >>DR. 07:53 FERREIRA: OKAY. VITAMIN D. 07:54 VITAMIN D, YOU CAN GET IT FROM THE SUN BECAUSE 07:55 UNDER THE INFLUENCE OF THE UV-RAYS, THE CHOLESTEROL 08:02 THAT GOES JUST UNDER YOUR SKIN IN YOUR BLOOD 08:05 VESSELS, THAT CHOLESTEROL IS CHANGED, IS TURNING TO 08:06 VITAMIN D. >>BILL: OKAY. 08:09 >>DR. FERREIRA: AND SO, THE VITAMIN D THEN GOES 08:10 AND AFFIXES CALCIUM TO THE BONE. SO, PEOPLE SAY, 08:14 OKAY, IT DOESN'T MATTER THAT THEY'RE TAKING A LOT 08:18 OF CALCIUM, IF THEY DON'T GET ENOUGH SUNSHINE THEN 08:19 THERE'S A PROBLEM. THEY CANNOT AFFIX THE CALCIUM. 08:22 OKAY, THERE ARE GROUPS OF PEOPLE IN THOSE NORTHERN 08:25 COUNTRIES THAT DO TAKE A LOT OF VITAMIN D. NOT FROM 08:26 THE SUN BUT FROM THE FOOD THAT THEY EAT. FOR 08:30 EXAMPLE, A LOT OF FISH, A LOT OF MEAT - FOR EXAMPLE, 08:37 INUITS, IN NORTHERN CANADA, THEY TAKE A LOT 08:38 OF SEAL MEAT AND SO ON. 08:42 THERE'S A LOT OF VITAMIN D IN THAT AND ALSO IN THE 08:43 FISH. BUT THEY DO GET A LOT OF OSTEOPOROSIS 08:46 AND THEY DO TAKE A LOT OF CALCIUM AS WELL. SO, 08:50 YOU'VE GOT A COMBINATION OF VITAMIN D, CALCIUM, 08:51 AND.>>BILL: STILL OSTEOPOROSIS. 08:55 >>DR. FERREIRA:.STILL OSTEOPOROSIS. WELL, YOU 08:57 KNOW, THEN THEY MUST BE NOT DOING ANYTHING 08:58 PHYSICALLY. THEY'RE SITTING AROUND, WELL YOU 09:01 KNOW, WALKING ON ICE IS NOT REALLY EASY, SO IT'S A 09:07 LOT OF EXERCISE. YOU NEED TO HAVE PRESSURE ON THE 09:08 BONES FOR THEM TO DEPOSIT THE CALCIUM. SO, THESE 09:11 PEOPLE SEEM TO BE DOING A LOT OF EXERCISE STILL. 09:15 >>BILL: ALL OF THE THINGS.>>DR. FERREIRA: ALL 09:17 OF THE THINGS. AND THEN YOU'VE GOT GROUPS OF 09:19 PEOPLE IN AFRICA, IN RURAL AFRICA, THAT GET VERY 09:23 LITTLE OSTEOPOROSIS AND GUESS WHAT? THEY TAKE VERY 09:24 LITTLE CALCIUM. ALMOST HALF OF WHAT THE 09:29 RECOMMENDATION IS. >>BILL: WHY? SO WHAT'S HAPPENING? 09:33 >>DR. FERREIRA: WHY? WELL, WE'RE NOT COMPLETELY SURE 09:34 ABOUT THAT BUT IT SEEMS THAT IT MAY BE RELATED TO 09:38 THE FACT THAT PEOPLE WHO TAKE A LOT OF PROTEIN IN 09:41 THEIR DIET THEY'RE ACTUALLY HELPING THE BODY 09:42 ROB CALCIUM FROM THE BONES AND EXCRETING IT IN 09:48 THE URINE. SO, CALCIUM, PERSAY, JUST SUPPLEMENTS 09:52 OF CALCIUM IS NOT EVERYTHING. >>BILL: IT'S 09:53 NOT THE ISSUE. >>DR. 09:55 FERREIRA: IT'S NOT THE ISSUE HERE. THERE ARE 09:57 OTHER THINGS. OKAY. NOW, WHERE DO YOU GET CALCIUM 09:58 FROM? PEOPLE IMMEDIATELY THINK FROM DAIRY PRODUCTS. 10:02 >>BILL: MILK, CHEESE.>DR. 10:03 FERRIERA: MILK, YOGURTS, CHEESE, AND SO ON. IT'S 10:06 TRUE YOU DO GET A LOT OF CALCIUM THERE BUT 10:07 ASSOCIATED WITH THAT OFTEN COMES THE FAT AND 10:10 OFTEN COMES A LITTLE MORE PROTEIN THAN ONE PROBABLY 10:14 NEEDS AND SO THERE ARE OTHER SOURCES OF CALCIUM 10:15 OUT HERE. FOR EXAMPLE, IF WE CAN JUST MOVE 10:20 TO THIS SIDE. >>BILL: SURE. ABSOLUTELY. >>DR. 10:24 FERREIRA: DARK, GREEN, LEAFY VEGETABLES. THIS 10:25 ONE, KALE, AND SO ON. THE BROCCOLI. THESE HAVE 10:28 CALCIUM IN GOOD AMOUNTS. 10:29 SO.>>BILL: SO, SPINACH WOULD BE ONE, TOO? >>DR. 10:33 FERREIRA:.SPINACH, KALE, CABBAGE.>>BILL: YEP. >>DR. 10:38 FERREIRA:.AND SO ON. IT'S TRUE THAT SPINACH MAY HAVE 10:39 TOO MUCH OF OXALATE, OKAY, OXALIC ACID, THAT MAY 10:46 INHIBIT SOME CALCIUM FROM BEING ABSORBED. BUT YOU 10:50 DON'T EAT SPINACH EVERY DAY. >>BILL: NO. >>DR. 10:51 FERREIRA: BUT, YOU CAN HAVE - THAT'S WHY 10:53 IT'S IMPORTANT TO VARY THE SOURCES OF YOUR NUTRITION. 10:59 OKAY, OTHER SOURCES OF CALCIUM HERE. WELL, YOU'VE 11:00 GOT THE ALMONDS AND THE WALNUTS AND THE HAZELNUTS. 11:05 YOU'VE GOT THEM HERE. 11:06 OKAY, NOW, THEY DO HAVE CALCIUM AS WELL. 11:11 OF COURSE, NOT IN SUCH SMALL AMOUNTS OF THESE, I 11:16 USUALLY RECOMMEND PEOPLE TO TAKE A HANDFUL OF THESE 11:17 EVERY DAY. >>BILL: RIGHT. 11:20 >>DR. FERREIRA: OKAY. 11:21 THEY'VE GOT GOOD FATS; THEY'VE GOT A REASONABLE 11:23 AMOUNT OF CALCIUM. YOU'VE GOT THE BEAN, ESPECIALLY 11:25 THE SOYA BEANS. THE SOYA BEANS, WHICH IS ONE OF 11:28 THE SMALLEST BEANS YOU CAN FIND, THE SOYA BEANS ALSO, 11:33 HAVE CALCIUM. >>BILL: THEY HAVE CALCIUM TOO, WOW. 11:34 >>DR. FERREIRA: AND, OF COURSE, - I CAN MOVE 11:37 TO THIS SIDE AGAIN - YOU'VE GOT THE SOYA BEAN 11:41 DERIVATIVES LIKE THE SOY MILK. AND YOU CAN SEE 11:42 HERE, YOU'VE GOT CALCIUM. 11:48 ONE CUP OF THIS SOY MILK, WHICH IS FORTIFIED WITH 11:49 CALCIUM, ONE CUP OF THIS SOY MILK HAS 30% OF 11:54 YOUR DAILY.>>BILL: DAILY RECOMMENDED AMOUNT. >>DR. 11:59 FERREIRA:.RECOMMENDED AMOUNT. SO, YOU'VE GOT 12:00 THIS AND THE TOFU AND SO ON. SO, IT'S VERY EASY 12:03 TO COME TO THE DAILY RECOMMENDED AMOUNT. IT 12:07 MEANS THAT ONE NEEDS TO THINK A LITTLE BIT ABOUT 12:08 THE SOURCE OF CALCIUM AND MAKE SURE YOUR DAILY 12:12 AMOUNT IS TAKEN. OF COURSE, YOU'RE NOT GOING 12:17 TO COUNT TO THE MILLIGRAM, OKAY, BUT, OKAY, I KNOW 12:18 CALCIUM, I'M GOING TO GET A GOOD AMOUNT OF DARK, 12:22 GREEN, LEAFY VEGETABLES I'M GOING TO TAKE SOME 12:27 WALNUTS, I'M GOING TO TAKE SOME SOY PRODUCTS AND 12:28 SO ON OR I'M GOING TO TAKE SOME LOW-FAT - I'VE 12:31 GOT COTTAGE CHEESE HERE >>BILL: OKAY. >>DR. 12:35 FERREIRA: I'M GOING TO TAKE SOME LOW-FAT DAIRY 12:36 LIKE COTTAGE CHEESE OR YOGURT. SO, IT IS VERY 12:39 EASY FOR A VEGETARIAN TO GET A GOOD AMOUNT OF 12:46 CALCIUM. NOW, YOU DO NEED TO GET A GOOD AMOUNT OF 12:47 VITAMIN D. SO, SUNSHINE EXPOSURE, IT'S IMPORTANT 12:51 BUT I KNOW IN THE WINTER IT'S DIFFICULT. IT'S VERY 12:56 COLD OUTSIDE.>>BILL: YES. 12:57 >>DR. FERREIRA:.THERE'S LITTLE SUN, SO THERE COULD 12:59 BE SUPPLEMENTATION OF VITAMIN D. NOT A LOT OF 13:00 VITAMIN D BUT WITH SOME VITAMIN D. IT'S IMPORTANT 13:04 TO MAKE SURE THAT THE CALCIUM IS THEN ATTACHED 13:08 TO THE BONE. >>BILL: OKAY. SO, WE'RE GETTING - 13:09 THERE'S PLENTY OF CALCIUM - SO, IF YOU'RE HAVING A 13:15 MEAL, FOLLOWING THAT PLAN OF HALF HALVES, I THINK 13:20 YOU CALLED IT.>>DR. 13:21 FERREIRA: THE RULE OF HALVES, YES. >>BILL:.THE 13:22 RULE OF HALVES. >>DR. 13:23 FERREIRA: YES. >>BILL: HALF YOUR PLATE, SALAD AND 13:27 VEGETABLES.>>DR. 13:28 FERREIRA: YES. >>BILL:.ONE QUARTER CARBOHYDRATE.>>DR. 13:29 FERREIRA: YES. >>BILL:.ONE QUARTER PROTEIN.>>DR. 13:30 FERREIRA: YES. >>BILL: YOU'RE GETTING A BALANCE 13:32 OF.>>DR. FERREIRA: AT THAT MEAL. >>BILL:.AT THAT 13:33 MEAL.>>DR. FERREIRA: BUT, OF COURSE, USUALLY PEOPLE 13:34 HAVE ABOUT THREE MEALS A DAY. >>BILL: YES, OF 13:36 COURSE, THREE MEALS A DAY. 13:37 >>DR. FERREIRA: OKAY. LET ME JUST DRAW THAT. >>BILL: 13:38 SURE. >>DR. FERREIRA: AND I'M GOING TO.>>BILL: I 13:41 THINK THAT'S A VERY, THAT'S A VERY PRACTICAL 13:42 TOOL THERE. >>DR. 13:44 FERREIRA: LET'S DRAW OUR PLATE. AND WE DIVIDE IT IN 13:45 HALF - AND YOU KNOW I TELL MY PATIENTS TO TAKE A 13:52 MARKER AND ACTUALLY DRAW ON THE PLATE - AND THEN 13:58 ONE OF THE HALVES, DIVIDE IT INTO HALF. OKAY, 13:59 SO, HERE YOU'VE GOT THE VEGGIES AND THE SALADS, 14:06 OKAY. BY THIS I MEAN, VEGETABLES, USUALLY THE 14:12 COOKED ONES AND THEN THE SALADS, THE RAW ONES. AND 14:13 HERE IT'S THE HALF OF THE HALF, SO, IT'S ABOUT 14:17 25%. THEN YOU'VE GOT YOUR STARCH WHICH TYPICALLY 14:23 YOU'VE GOT POTATOES, PASTA, SPAGHETTI AND RICE, 14:24 OKAY. PREFERRABLY WHOLE GRAIN. WHOLE GRAIN. AND 14:31 THEN HERE YOU'VE GOT THE PROTEIN, OKAY. THE PROTEIN 14:35 WHICH IS, WHICH WE RECOMMEND A LEGUME LIKE 14:36 THE BEANS. AND YOU'VE GOT DIFFERENT TYPES OF BEANS 14:43 HERE. YOU'VE GOT THE WHITE BEANS AND THE PINTO BEANS 14:49 OR YOU'VE GOT LENTILS WHICH ARE A GOOD SOURCE OF 14:50 CALCIUM AS WELL AND YOU'VE GOT THE GARBANZOS 14:54 AND THE SOYA BEANS AND SO ON. SO, THAT'S WHAT WE'RE 14:59 RECOMMENDING. THAT'S FOR THE MAIN MEAL BUT THAT'S 15:00 JUST A REVISION FROM OTHER PROGRAMS.>>BILL: YES. 15:03 >>DR. FERREIRA:.THAT WE'VE MADE. >>BILL: LET'S TALK 15:06 ABOUT IRON. >>DR. 15:07 FERREIRA: IRON. OKAY, IRON. IRON IS VERY 15:09 IMPORTANT FOR THE BLOOD BECAUSE IRON IS A 15:10 COMPONENT OF HEMOGLOBIN AND HEMOGLOBIN TRANSPORTS 15:19 OXYGEN IN YOUR BLOOD FOR THE BODY. >>BILL: OKAY. 15:28 >>DR. FERREIRA: SO, IF YOU DON'T HAVE IRON OR IF 15:29 YOU'VE GOT A LITTLE AMOUNT OF IRON IN YOUR BODY THEN 15:31 YOU'RE GOING TO HAVE A LOWER HEMOGLOBIN AND YOU 15:35 CAN BECOME ANEMIC. >>BILL: SO THAT'S WHAT ANEMIC 15:36 IS THEN. >>DR. FERREIRA: ANEMIA IS A DISEASE, AN 15:39 ILLNESS CAUSED BY A LOW HEMOGLOBIN. >>BILL: OKAY. 15:46 >>DR. FERREIRA: THERE ARE MANY CAUSES FOR THEM, 15:47 OKAY? BUT ONE OF THEM IS AN IRON DEFICIENCY. YOU 15:52 CAN GET AN IRON DEFICIENCY EITHER BY NOT TAKING 15:59 ENOUGH IRON OR BY LOSING THE IRON IN THE FORM OF 16:00 LOSING BLOOD, FOR EXAMPLE, THROUGH YOUR STOOLS OR 16:05 URINE OR THE MOST COMMON IS THROUGH THE MENSTRAL 16:11 CYCLE IN WOMEN. SO YOU CAN LOSE THAT. NOW, IRON 16:12 - WHERE CAN YOU GET IRON FROM? FROM THE FOOD. 16:17 >>BILL: SO YOU DON'T HAVE TO GO TO A MEAT. >>DR. 16:21 FERREIRA: WELL, PEOPLE THINK.>>BILL: BECAUSE 16:22 THAT'S THE MISCONCEPTION. 16:26 >>DR. FERREIRA:.THAT YOU HAVE TO HAVE MEAT TO GET 16:27 YOUR IRON. WELL, THAT'S NOT TRUE. NOW, SOME PEOPLE 16:31 HAVE HEARD THAT THERE'S TWO TYPES OF IRON. THERE'S 16:37 THE HEME IRON AND THE NON-HEME IRON. WELL, IRON 16:38 IS IRON. THE HEME IRON IS PERHAPS A LITTLE BETTER 16:44 ABSORBED THAN THE NON-HEME WHICH IS MORE PRESENT IN 16:47 VEGETABLES BUT THE REALITY IS THAT IRON IS IRON. AND 16:48 PEOPLE WHO EAT A LOT OF IRON FROM MEAT USUALLY 16:53 TAKE LESS FRUIT AND VEGETABLES. WHY AM I 17:00 TELLING YOU THIS? BECAUSE WHAT HELPS IRON TO GO INTO 17:02 YOUR BLOOD STREAM, TO BE ABSORBED IN YOUR GUT IS 17:06 VITAMIN C. >>BILL: OKAY. 17:07 >>DR. FERREIRA: OKAY, IF YOU TAKE, LET'S SAY, IF 17:14 YOU TAKE A LITTLE BIT LESS IRON AND PERHAPS A LESS 17:19 USEABLE IRON, STILL USEABLE BUT A LITTLE BIT 17:20 LESS, BUT YOU TAKE A LOT OF VITAMIN C THEN YOU ARE 17:26 HELPING THAT IRON TO BE BETTER ABSORBED AND THAT'S 17:32 WHAT HAPPENS TO VEGETARIANS. >>BILL: GOT 17:33 IT, OKAY. >>DR. FERREIRA: NOW, THERE ARE OTHER 17:36 THINGS THAT HAVE IRON HERE, FOR EXAMPLE, ONCE 17:39 AGAIN, THE DARK, LEAFY, GREEN VEGETABLE 17:40 HAVE.>>BILL: HAVE IRON. 17:41 >>DR. FERREIRA:.IRON. 17:43 >>BILL: SO, BROCCOLI WOULD HAVE IRON. >>DR. FERREIRA: 17:44 BROCCOLI HAS IRON, YOU KNOW, SPINACH HAS IRON, 17:45 CABBAGE HAS IRON, EVEN THE BEANS. SOME OF THE BEANS 17:46 HAVE IRON, SOYA BEANS AND SO ON. YOU KNOW, I'VE BEEN 17:55 A VEGETARIAN FOR 23, 24 YEARS NOW AND ONE OF THE 17:56 THINGS THAT - YOU KNOW, WHEN YOU BECOME A 18:03 VEGETARIAN YOU NEED TO FEEL SAFE. AND FOR THE 18:07 FIRST FEW YEARS I, I KNEW HERE IT WAS SAFE BUT WAS 18:08 I DOING THE RIGHT THING. 18:13 >>BILL: RIGHT. >>DR. 18:14 FERREIRA: SO IN THE BACK OF MY MIND I WAS 18:16 WONDERING, AM I DOING THE RIGHT THING? AM I GOING 18:17 TO BECOME ANEMIC? BUT THE TRUTH IS FOR 25, 23 YEARS 18:20 MY IRON; MY HEMOGLOBIN HAS BEEN STABLE AND I JUST TRY 18:27 AND HAVE A VARIED DIET. 18:28 YOU KNOW, A BALANCED DIET. 18:29 >>BILL: BALANCED DIET. 18:32 >>DR. FERREIRA: I HAVE, YOU KNOW, MY WIFE, SHE'S A 18:33 VERY GOOD COOK THAT TRIES TO BALANCE THE DIFFERENT 18:37 TYPES OF FOOD AND SO ON AND THAT HAS NOT BEEN A 18:42 PROBLEM. NOW, INTERESTING THAT EVEN PEOPLE THAT EAT 18:43 A LOT OF MEAT OR EAT MEAT, NOT A LOT OF IT, BUT 18:49 EAT MEAT MAY BECOME IRON DEFICIENT. >>BILL: WHY IS 18:51 THAT? >>DR. FERREIRA: MAYBE BECAUSE OF POOR 18:52 ABSORBTION AND THERE ARE OTHER DISEASES. AND SO, 18:55 IRON DEFICIENCY IS NOT JUST VEGETARIANS WHO EAT 18:59 AN UNBALANCED DIET. 19:00 NO. YOU CAN HAVE IRON DEFICIENCY, ACTUALLY MOST 19:02 IRON DEFICIENCY OCCURS IN MEAT EATERS. SO, IT'S 19:03 IMPORTANT TO KNOW THESE THINGS. YOU CAN GET YOUR 19:13 IRON FROM FOOD STUFFS LIKE THESE. >>BILL: BALANCED. 19:19 >>DR. FERREIRA: IT'S A BALANCED DIET 19:20 >>BILL:.DIET. >>DR. 19:22 FERREIRA: EVEN IN THE CEREALS YOU CAN GET YOUR 19:23 IRON AND SO ON. SO, IRON IS NOT A PROBLEM BUT YOU 19:25 MUST THINK ABOUT THIS, I'M GOING TO GET MY IRON SO 19:28 I'M GOING TO HAVE A VARIED DIET. >>BILL: OKAY. SO, 19:30 WE'VE LOOKED AT CALCIUM, WE'VE LOOKED AT THE IRON, 19:36 ANOTHER ONE THAT COMES UP A LOT IS B12. >>DR. 19:43 FERREIRA: YES. >>BILL: AND THERE SEEMS TO BE SOME 19:44 CONFUSION AROUND B12 AND WHERE YOU GET THAT 19:48 AND CAN VEGETARIANS - SO, EXPLAIN WHAT THE WHOLE B12 19:51 CONFUSION IS. >>DR. 19:53 FERREIRA: B12 CONFUSION. 19:54 THAT IS A NICE WAY OF PUTTING IT. NOW, B12, 19:58 VITAMIN B12 WAS DISCOVERED NOT SO LONG AGO. JUST A 20:06 FEW DECADES AGO. AND WHAT HAPPENED BEFORE IT WAS 20:07 DISCOVERED, THEY NOTICED THAT SOME PEOPLE WERE 20:12 GETTING ANEMIA AND IT WAS CALLED A "PERNICIOUS 20:20 ANEMIA". PERNICIOUS, YOU KNOW, THE MEANING OF THE 20:21 WORD 'PERNICIOUS', IT'S A DREADFUL, IT'S A BAD 20:25 ANEMIA. YOU CAN DIE FROM IT. OKAY, SO, IT WAS 20:30 PERNICIOUS ANEMIA. AND THEY DIDN'T KNOW EXACTLY 20:31 WHY THESE PEOPLE WERE GETTING THIS KIND, TYPE OF 20:37 ANEMIA. IT WASN'T BECAUSE OF LACK OF IRON OR OTHER 20:39 IMPORTANT VITAMINS, OKAY. 20:40 BUT IT WAS - THEN THEY DISCOVERED IT WAS PRODUCED 20:46 BY A LACK OF B12 OR ANOTHER ONE OF THE VITAMIN 20:47 B COMPLEX, OKAY. SO, IT WAS VITAMIN B12 OR FOLIC 20:54 ACID DEFICIENCY. >>BILL: OKAY. >>DR. FERREIRA: 21:01 OKAY. NOW, THOSE ARE THE TWO, PERHAPS THE TWO 21:03 MOST IMPORTANT CAUSES OF PERNICIOUS ANEMIA. 21:04 AND THEN THEY DISCOVERED THAT B12 IS ACTUALLY VERY 21:06 IMPORTANT FOR THE MATURATION OF THE RED 21:08 BLOOD CELLS. AND IF YOU DON'T HAVE ENOUGH B12 THEN 21:10 YOU CAN GET ANEMIA. OKAY, BECAUSE THE RED BLOOD 21:15 CELLS ARE VERY IMMATURE. 21:16 THEY'RE USUALLY VERY BIG, FLOPPY, AND THEY DON'T 21:20 CARRY THAT OXYGEN TO YOUR CELLS. SO - AND IT'S ALSO 21:21 VERY IMPORTANT FOR THE DEVELOPMENT OF THE CENTRAL 21:26 NERVOUS SYSTEM. YOU KNOW, B12 DEFICIENCY IS VERY 21:30 SERIOUS, IT'S LIFE THREATENING, IT CAN GIVE 21:31 VERY STRANGE PSYCHATRIC, PSYCHOLOGICAL, 21:38 NEUROLOGICAL SYMPTOMS AS WELL. SO, WHERE DO YOU GET 21:40 VITAMIN B12? OKAY, B12 IS NOT PRODUCED BY ANIMALS, 21:41 NEITHER IS IT PRODUCED BY PLANTS. >>BILL: WHERE 21:47 DOES IT COME FROM? >>DR. 21:48 FERREIRA: WHERE DOES IT COME FROM? IT COMES 21:52 FROM BACTERIA. >>BILL: OH, INTERESTING. >>DR. 21:54 FERREIRA: SO, BACTERIA, FOR EXAMPLE, THAT 21:55 CONTAMINATE THE SOILS WHERE THE PLANTS GROW. 21:57 THOSE BACTERIA CAN PRODUCE B12. OKAY, NOT THE PLANTS 22:04 BUT THE BACTERIA THAT'S IN THE SOIL. IN US, WE'VE 22:05 GOT BACTERIA IN OUR COLON, OKAY AND WE'VE GOT QUITE A 22:11 LOT OF THEM, OKAY. SO THEY PRODUCE B12. THAT B12 THEN 22:17 - I WISH OR WE WISH IT COULD BE ABSORBED INTO OUR 22:18 BLOOD STREAM BUT IT'S NOT. 22:24 OKAY. IN THE COW, THE COW ALSO HAS BACTERIA THAT 22:25 PRODUCE B12 BUT THEY CAN ABSORB THE B12, OKAY. 22:30 SO, IT GOES INTO THEIR MUSCLES, SO WHEN A PERSON 22:34 TAKES A STEAK, TAKES A STEAK IT'S GETTING THE B12 22:35 THAT IS STORED THERE BUT IS PRODUCED BY THE 22:39 BACTERIA OF THE ANIMAL AND MANY OTHER ANIMALS LIKE 22:41 THAT. >>BILL: OKAY. >>DR. 22:42 FERREIRA: SO, THE PROBLEM FOR HUMANS IS THAT, WELL, 22:46 WE DO NEED VERY LITTLE B12. WHEN WE TALK ABOUT 22:47 GRAMS OF, OF CEREALS AND MILLIGRAMS OF, YOU KNOW, 22:51 SOME OTHER NUTRIENTS, HERE WE'RE TALKING ABOUT 23:01 MICROGRAMS. >>BILL: WOW. 23:02 >>DR. FERREIRA: IT'S A VERY SMALL AMOUNT AND WE 23:04 NEED BETWEEN ONE AND THREE MICROGRAMS OF B12 A DAY 23:05 IT'S VERY LITTLE BUT WE NEED. WHERE DO WE GET IT 23:09 FROM? WELL, A VEGETARIAN CAN GET IT; IF IT'S A 23:12 LACTO-VEGETARIAN CAN GET IT FROM THE EGGS OR THE 23:13 MILK LIKE THE COTTAGE CHEESE, LOW-FAT COTTAGE 23:17 CHEESE, LOW-FAT YOGURT AND SO ON. WHAT ABOUT TOTAL 23:25 VEGETARIANS? WELL, THERE'S A LOT OF SUPPLEMENTATION 23:26 OF FOOD. FOR EXAMPLE, WE GET WEETABIX HERE. 23:29 WEETABIX, THIS DOESN'T HAVE B12 BUT THIS ONE 23:31 WHICH IS A KELLOGG'S SPECIAL - WE'RE NOT 23:32 PROMOTING ANY NAMES HERE BUT LOOK HERE, B12, 23:37 A SERVING OF THIS HAS 25% OF B12. >>BILL: WOW. >>DR. 23:42 FERREIRA: SO, YOU CAN GET SUPPLEMENTATION. EVEN 23:43 THE.>>BILL: THE SOY MILK? 23:46 >>DR. FERREIRA:.SOY MILK, WHICH SOY DOESN'T HAVE B12 23:47 THE SOY MILK IS FORTIFIED WITH B12 AND A CUP OF 23:49 THIS, HAS 50 % OF.>>BILL HALF. HALF OF THE 23:53 DAY.>>DR. FERREIRA:.HALF OF YOUR DAY. SO, IT'S NOT 23:54 A PROBLEM TODAY. BUT I RECOMMEND STILL, IF YOU'RE 23:56 A TOTAL VEGETARIAN TAKE A VERY SMALL B12 SUPPLEMENT. 24:00 MAY NOT BE EVERY DAY BUT EVERY SECOND DAY OR 24:01 EVERY THIRD DAY TAKE A SUPPLEMENT AND MAKE SURE 24:05 YOU GET SUPPLEMENTED FOOD IN YOUR DIET SO THAT YOU 24:11 GET YOUR ONE TO THREE MICROGRAMS OF B12 PER DAY 24:12 BUT, IT'S NOT A PROBLEM FOR VEGETARIANS. IF 24:15 YOU'RE LACTO-VEGETARIAN, I REPEAT, IT'S NOT A 24:18 PROBLEM. JUST TAKE, IT'S THE EQUIVALENT OF TWO 24:19 GLASSES OF MILK OR ONE GLASS OF MILK AND A YOGURT 24:21 AND IF YOU ARE TOTALLY VEGETARIAN THEN GO FOR 24:25 SUPPLEMENTED PLUS A LITTLE SUPPLEMENT, LITTLE PILL OF 24:26 SUPPLEMENT OF FIVE TO TEN MICROGRAMS A DAY. IT 24:30 SHOULD BE ENOUGH FOR YOU MAKING SURE THAT YOU CAN 24:36 ABSORB THAT B12, THAT YOU DON'T HAVE GASTRITUS AND 24:38 SO ON THAT WILL IMPAIR THE ABSORBTION OF B12. 24:41 >>BILL: THAT'S GREAT. YOU DISSPELLED THE MYTHS AND 24:45 YOU GAVE US.>>DR. 24:46 FERREIRA: I HOPE SO. 24:47 >>BILL:.YOU GAVE US THE FACTS. THANK YOU. WE'RE 24:48 GOING TO HAVE A WORD OF PRAYER NOW. HEAVENLY 24:51 FATHER, THANK YOU SO MUCH FOR THE CARE YOU SHOW FOR 24:52 EACH AND EVERY ONE OF US, THE LOVE THAT YOU HAVE 24:59 FOR US, YOUR MERCY AND GRACE UPON US. WE THINK OF 25:02 THOSE, HEAVENLY FATHER, THAT AS THEY LISTEN TO 25:03 THIS PROGRAM ARE CALLING OUT TO YOU AND ARE SAYING 25:05 THEY WANT TO MAKE THESE KINDS OF CHANGES. FATHER, 25:07 GIVE THEM THE STRENGTH, THE COURAGE, THE WISDOM TO 25:08 MAKE THE KIND OF HEALTHY CHOICES THAT WILL ALLOW 25:12 THEM TO LIVE LIFE AND LIVE IT MORE ABUNDANTLY. WE 25:18 PRAY IN JESUS' NAME. AMEN. 25:35 >>BILL: IF YOU ARE LOOKING FOR MORE INFORMATION THAT 25:36 WILL HELP YOU MAKE THESE KINDS OF HEALTHY LIFE 25:38 CHOICES, WE'D LIKE TO SEND YOU A MAGAZINE THAT HAS 25:41 THIS INFORMATION AND PLENTY MORE, THAT YOU WILL 25:42 FIND EXTREMELY HELPFUL. IT IS A GIFT FROM "IT IS 25:47 WRITTEN", THERE IS NO COST OR OBLIGATION ON YOUR PART 25:50 WHATSOEVER. HERE'S THE INFORMATION YOU 25:51 NEED TO GET YOUR COPY. 26:55 >>BILL: WELL, WE'VE COME TO THE END OF ANOTHER 26:56 PROGRAM DOCTOR. THANK YOU FOR BEING HERE. >>DR. 26:58 FERREIRA: THANK YOU VERY MUCH. IT'S BEEN A 26:59 PLEASURE. >>BILL: WE APPRECIATE YOUR HELP. AND 27:01 THANK YOU OUR FAITHFUL VIEWERS FOR BEING HERE 27:03 WEEK AFTER WEEK. LET ME REMIND YOU OF THE WEBSITE 27:05 ITISWRITTENCANADA.CA. ON THE WEBSITE YOU CAN SEND 27:06 US A PRAYER REQUEST, OUR TEAM MEETS EVERY MORNING 27:12 AND PRAYS OVER THE REQUESTS THAT COME TO US. 27:16 YOU CAN SEND COMMENTS ABOUT THE PROGRAMS; 27:17 YOU CAN SEND A DONATION ON-LINE IF YOU FEEL 27:20 SO IMPRESSED BY THE HOLY SPIRIT TO DO THAT. LET ME 27:23 TELL YOU, IF YOU CAN SEND US A GIFT OF A MINIMUM 27:24 OF TWENTY DOLLARS WE WILL SEND YOU, AS A TOKEN 27:27 OF OUR APPRECIATION, A DVD THAT HAS THE FOUR PROGRAMS 27:33 WE TAPED WITH DR. FERREIRA, WHICH IS A 27:34 PROGRAM ON CARBOHYDRATES, PROTEIN, FATS, AND 27:37 VITAMINS AND MINERALS. IT WILL BE OUR GIFT OF THANK 27:43 YOU TO YOU FOR A MINIMUM OF TWENTY DOLLAR DONATION 27:44 OUR PLAN IS TO BE BACK HERE AGAIN NEXT WEEK. 27:48 THAT'S WHAT WE WILL BE PRAYING FOR. I HOPE YOU 27:51 WILL JOIN US. UNTIL THEN, REMEMBER, IT IS WRITTEN; 27:52 MAN SHALL NOT LIVE BY BREAD ALONE BUT BY 27:56 EVERY WORD THAT PROCEEDS FROM THE MOUTH OF GOD. 28:03 $$$$$$$$$$$$$$$$$$$$$$$$$$ $$$$$$$$$$$$$$$$$$$$$$$$$$ 28:04 $$$$$$$$$$$$$$$$$$$$$$$$$$ |
Revised 2014-12-17