How can a nation be both overfed
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but yet still undernourished?
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It's because we
really don't know how to eat.
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But we're gonna talk
about how to optimize your diet
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next on Optimize 4 Life.
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Hello, I'm Dick
Nunez, exercise physiologist.
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And I'm Jay Sutliffe,
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professor and
registered dietician.
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Dick, you said something about
overfed and undernourished.
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Let's talk about that today.
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Let's talk about
personalizing our diets.
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Okay, a lot of confusion today.
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And where do we
spend most of our time?
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Arguing about even
in research journals,
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carbohydrates,
proteins and fats.
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What are those called again?
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Those are called macronutrients.
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Okay, so we spend our
time macronutrient fighting
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and fighting back if
you remember the, anyway so.
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I was gonna talk about
back in the food fights,
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and things like that,
we're still having food fights,
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we're still
having food fights today.
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I never did that,
I didn't play hockey.
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Okay, okay.
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So what we have here
is a lot of confusion
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about what to eat,
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what not to eat and so forth.
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And so what I like to do is
share with the people at home,
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about the four
pillars of nutrition
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that you and I practice,
that our families practice.
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And the first pillar we want
to look at is not talk about
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macronutrient so much,
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but let's talk
about micronutrients,
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because we have macro confusion
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that has a micro solution.
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And what I mean by that
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as we talk about macronutrients
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being where we get our
calories, carbohydrates,
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proteins and fats.
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And even in school
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we used to draw
these charts about
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percentages of how
much carb, how much protein,
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how much fat and
things like that.
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But that won't really tell
you the quality of the diet,
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because what do
Skittles have in them, Dick.
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I forget what do Skittles have?
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What are those?
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I'm not much on this
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but I think they have
a lot of sugar in them.
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Okay, so there's sugar
so they're carbohydrate
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so they're what, bad, right?
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But then you
have something right
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from nature like some greens
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or some fruits or
some whole grains,
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those are carbohydrates,
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and we throw them in the
same category and we say,
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I want a low carb diet, okay.
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When we know that
carbohydrates give us energy,
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we've talked about
in our previous session
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about how they give you energy
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and that we need
them for the brain.
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Right.
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And then so we talked
about that and we say,
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oh, but I'm on a
high protein diet.
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Okay, so where is protein found?
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Where would you go
if I gave you 20 bucks,
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you went to the
store to get some proteins?
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I will buy some broccoli.
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Okay, some broccoli?
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Right. Wow.
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Thirty seven percent protein.
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It's higher in protein
than steak, than eggs, or milk.
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Interesting, okay,
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so then we have
the carbohydrates,
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we have the protein
and now what about fat?
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Remember when we're in probably
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the mid '80s, the mid '90s
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we're on a low
fat diet as a nation
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and we got real lean
as a nation, didn't we?
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We did.
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We got real skinny, lean, fit,
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hard, right, wrong, okay.
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So the low fat diet, okay.
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Then we take the good fats,
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and then we take the bad fats
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and we throw them on
there, we just say fat free.
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And that's where
they marketed food.
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So we spend a
lot of time with that
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but really that's not where
really the fight needs to be,
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it needs to be more over
in a micronutrient category
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and when we look at
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with micronutrients is vitamins,
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minerals,
phytochemicals, antioxidants
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all those things that
they continue to do studies on
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and they find out that
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blueberries have 64
antioxidants in them.
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Can you name them? No, I can't.
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Okay, then the
study is gonna say 65,
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what I say is
eat more blueberries.
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That's right. Okay.
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So really what we need to
do is the number one pillar
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for nutrition in choosing
our food is nutrient density.
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Now if I told you to go
get a calorie dense food,
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what would you come back with?
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Kale.
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Kale, okay,
that's a nutrient dense,
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what about if I
want calorie dense?
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Calorie dense.
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Yeah, I kind of
threw a curve ball there.
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Ball, yeah you did.
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You pretend to do
that every now and then,
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calorie dense I don't know,
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I mean something
that I would eat, or...
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No, what would you
come back with if I...?
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Pie A  la Mode.
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Okay, so that
has a lot of calories
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and a lower amount
of nutrients per bite,
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so what we want to look
at here is nutrient density,
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how many nutrients am I
getting per bite of food?
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Well, now where
would you go, kale?
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Kale.
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Where else?
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Oh, let's see,
spinach, broccoli.
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Okay.
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Lot of greens. Lot
of leafy greens, right.
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Okay, so then we wanted to do
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pillar number one is
nutrient density and adequacy.
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We want to eat a
variety of foods,
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eat the rainbow of colors,
you've heard of that, right?
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Right.
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Okay, so most
people have heard of that,
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so you want to
eat lot of nutrients
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per calorie, per bite.
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Okay, and then we want to
look at eating the rainbow,
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and so most people,
do you know that, Dick,
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that about 12
foods, 13, 14 foods
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people get them in
and they just rotate them.
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We have very limited diet
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and yet we have thousands
of cookbooks in the market.
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In fact most people
have several cookbooks,
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in fact we even have
our own cookbook, okay.
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So the interesting thing is,
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is to have more nutrient density
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and adequacy,
that's pillar number one.
00:05:03.67\00:05:06.10
Okay, so that's how
you choose your food.
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You look at what
you have available,
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what is the most
nutrient dense foods
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that you can eat
those first in the meal.
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Then you won't want
to eat the other stuff?
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That's where you eat more of it,
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and then it sets you crowd
out some of the other stuff.
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Yeah, it's not like I'm saying,
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you have to abandon
all these foods you like,
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okay, eat more of these foods
that are nutrient dense, okay.
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Is that pretty easy?
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Oh, it sounds good to me.
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Okay, so then pillar number two
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talks about the
appropriate calorie level.
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So how would you
determine calorie level
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for your clients or first may be
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if somebody
called you and asked you
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how many calories should I eat?
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Well, that's
always the main question
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because it all,
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it comes down to two factors,
your basal metabolic rate,
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the rate you burn calories
at a complete state of rest.
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And also your activity level,
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but it really depends
on what food you're eating
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because again as you
talk about nutrient density,
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it's gonna be very hard to eat
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a thousand calories of broccoli.
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It's not hard to
eat a thousands calories
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in a piece of Pie A  la Mode.
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So if you eat a
thousand calories of broccoli,
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you're gonna be nice
stuffed but you're not gonna,
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you cannot go and
store that, it's fat.
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Your body is gonna
eliminate the excess
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where the Apple Pie A  la Mode
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that's gonna go
right to the fat stores,
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body is very
efficient in storing that.
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Okay, so a person is
gonna have to adjust their,
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not even really think
about calories much are they?
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Right.
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If they eat a lot of
nutrient dense foods...
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Not gonna be a problem.
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And if you're
losing weight too quickly
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like some people will go,
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all in on a nutrient dense diet,
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and then you'll see them
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and they're
losing weight too fast.
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They need to up the
calories a little bit, right?
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And then I've
also seen situations
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where people are going
to the starvation diets
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trying to keep around
1000-1200 calories a day.
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And they actually
don't start losing weight
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until actually
pick those calories up,
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but it has to be the
proper type of calories.
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Okay, so pillar number one,
nutrient density and adequacy.
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Number two, we're gonna
talk about number pillar,
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number two is
appropriate caloric intake
00:06:55.78\00:06:57.95
for your activity level,
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your body make up
what your goals are,
00:06:59.68\00:07:02.15
some people are too thin.
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Right. Right.
00:07:03.55\00:07:04.89
And so they need to get
on strength training program
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and not just eat
more food, right?
00:07:06.32\00:07:07.92
If you need to
put on some weight,
00:07:07.96\00:07:09.42
put on some good weight,
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not just be gorging
with high fat foods,
00:07:10.83\00:07:12.83
even nuts and seeds
over consuming them, right?
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Exactly.
00:07:15.50\00:07:16.83
Okay, so then
pillar number three is,
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what would you think of...
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What would be
inflammatory friendly foods?
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Sugar.
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Sugar, okay, okay,
00:07:24.37\00:07:25.77
so sugar in a sense
causes information to go up.
00:07:25.81\00:07:28.44
What can we do
to bring that down?
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Are there certain
foods that you think of?
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Oh, absolutely, you
know, we both know of a doctor,
00:07:32.05\00:07:34.68
Dr. Ray Foster
00:07:34.72\00:07:36.28
who I work with for
long time and he always said,
00:07:36.32\00:07:39.39
if you want to put another
00:07:39.42\00:07:40.76
50, 000 miles on
a joint exercise,
00:07:40.79\00:07:43.19
if you want to put another
100,000 miles on that joint,
00:07:43.22\00:07:46.49
change your lifestyle.
00:07:46.53\00:07:47.86
Wow.
00:07:47.90\00:07:49.23
'Cause when you eat healthy,
00:07:49.26\00:07:50.60
you get into the
nutrient dense foods,
00:07:50.63\00:07:52.00
those are
anti-inflammatory type foods,
00:07:52.03\00:07:54.70
because they're
high in alkalinity,
00:07:54.74\00:07:57.64
they're going to
lower that pH level
00:07:57.67\00:07:59.34
so they're not so acidic,
00:07:59.37\00:08:00.71
and we're going to find a lot
less inflammation in the body.
00:08:00.74\00:08:03.08
Okay, so then the next thing
00:08:03.11\00:08:04.48
we want to talk about here is
00:08:04.51\00:08:05.85
the first one
again pillar number one,
00:08:05.88\00:08:07.48
nutrient density and adequacy.
00:08:07.52\00:08:09.52
Pillar number two was
having the amount of calories
00:08:09.55\00:08:12.29
for your
lifestyle and your goals.
00:08:12.32\00:08:14.52
Number three was
inflammatory friendly, okay.
00:08:14.56\00:08:17.66
And now there is
two hormones in the body
00:08:17.69\00:08:19.89
that we see taking place,
00:08:19.93\00:08:21.43
and the first one I want to
talk about is insulin, okay.
00:08:21.46\00:08:24.17
What insulin mechanism
is we naturally produce
00:08:24.20\00:08:27.47
that if we don't have
a Type 1 diabetes, right?
00:08:27.50\00:08:30.11
So we talk about
inflammatory friendly,
00:08:30.14\00:08:32.77
if we eat a lot of
processed foods like the sugars,
00:08:32.81\00:08:35.28
the process carbohydrates
00:08:35.31\00:08:36.88
and things like
that we take them in,
00:08:36.91\00:08:38.25
we spike the
insulin levels in our body.
00:08:38.28\00:08:40.75
And that can actually cause
00:08:40.78\00:08:42.12
a systemic inflammatory
response in the body
00:08:42.15\00:08:44.59
at the vessel level, okay.
00:08:44.62\00:08:47.46
So we want to eat foods
that are inflammatory friendly
00:08:47.49\00:08:50.13
which really goes
back to pillar number one,
00:08:50.16\00:08:52.13
nutrient density is
little processing as possible.
00:08:52.16\00:08:55.66
Human beings have touched
at this little as possible,
00:08:55.70\00:08:58.30
okay, right from nature.
00:08:58.33\00:08:59.80
So that would be number one.
00:08:59.83\00:09:01.20
The second one that causes
inflammation is animal protein.
00:09:01.24\00:09:05.64
Another study just came out
00:09:05.67\00:09:07.11
in the Journal of
American Medical Associations
00:09:07.14\00:09:09.91
internal medicine
archives I believe it was.
00:09:09.94\00:09:13.15
And what we found out
there too is that we find
00:09:13.18\00:09:15.42
that when you take in
a lot of animal protein,
00:09:15.45\00:09:17.72
it's spike what we call IGF 1.
00:09:17.75\00:09:19.55
Right.
00:09:19.59\00:09:20.92
Insulin-like
growth factor 1, okay.
00:09:20.96\00:09:23.26
So every time we can
substitute the plant protein,
00:09:23.29\00:09:26.23
whether it's beans,
legumes, lentils, seeds, nuts,
00:09:26.26\00:09:29.93
even the broccoli.
00:09:29.96\00:09:31.30
Every time we can
have a serving of those
00:09:31.33\00:09:32.77
and push aside
the animal protein,
00:09:32.80\00:09:34.57
we're going to find out that
00:09:34.60\00:09:35.94
we're going to have a
more anti-inflammatory diet.
00:09:35.97\00:09:39.17
Right, and I find
this happening all the time
00:09:39.21\00:09:40.91
in our Fit-In-15
personal training business.
00:09:40.94\00:09:44.68
Although people will
sometime be resistant
00:09:44.71\00:09:46.78
to changing that way,
00:09:46.82\00:09:48.65
they, once they start doing it
00:09:48.68\00:09:50.32
and start cutting
back on the meat products
00:09:50.35\00:09:52.52
or the animal products,
00:09:52.55\00:09:53.89
they start to notice
00:09:53.92\00:09:55.26
that they're having
less inflammatory pain.
00:09:55.29\00:09:56.86
And those who are
really stubborn say,
00:09:56.89\00:09:58.66
"Well, I just don't
want to give up meat."
00:09:58.69\00:10:00.90
Well, how much you
want to keep hurting?
00:10:00.93\00:10:02.66
I mean, the choice is yours.
00:10:02.70\00:10:04.03
You either
change and stop hurting
00:10:04.07\00:10:05.90
or you keep eating
the way you want to eat
00:10:05.93\00:10:07.47
and enjoy the pain,
00:10:07.50\00:10:08.84
because that's
what is going to happen.
00:10:08.87\00:10:10.21
It is amazing how
much we've adapted to
00:10:10.24\00:10:13.24
and got used to
living with pain.
00:10:13.27\00:10:15.78
And so we have ibuprofens
and all of the other Advils
00:10:15.81\00:10:18.55
and things like that,
00:10:18.58\00:10:19.91
we just have them in our purses,
00:10:19.95\00:10:21.28
we have them in our
cars, we have them everywhere,
00:10:21.32\00:10:23.69
we haven't stashed away.
00:10:23.72\00:10:25.05
And they're not
gonna heal you. No.
00:10:25.09\00:10:26.42
They're just masking pain.
00:10:26.45\00:10:27.86
You know, if you
have a football player
00:10:27.89\00:10:29.46
who tears up his knee
and goes into half time,
00:10:29.49\00:10:31.59
get shot up with pain
killers, goes back on the field.
00:10:31.63\00:10:34.16
Is that a smart thing to do?
00:10:34.20\00:10:35.53
Well, of course not,
00:10:35.56\00:10:36.90
but their knee
doesn't hurt anymore.
00:10:36.93\00:10:38.27
That's right.
00:10:38.30\00:10:39.63
So people are taking
these anti-inflammatories
00:10:39.67\00:10:41.00
they go oh, now
I feel good again,
00:10:41.04\00:10:42.37
I can go and do stuff.
00:10:42.40\00:10:43.74
Well, no, the pain was
still in your body sore out.
00:10:43.77\00:10:45.11
Okay.
00:10:45.14\00:10:46.47
So again we're
back to nutrient density
00:10:46.51\00:10:48.34
and when you bring in
those micro nutrients too
00:10:48.38\00:10:50.91
those antioxidants,
those phytochemicals,
00:10:50.95\00:10:54.08
they actually help put
out the fire inside our body,
00:10:54.12\00:10:57.75
okay, so we have
inflammatory friendly now,
00:10:57.79\00:11:00.42
that was pillar number three.
00:11:00.46\00:11:01.79
The last pillar
number four is, Dick,
00:11:01.82\00:11:04.23
may be you have heard
this from some of your clients,
00:11:04.26\00:11:05.83
I'm sure you have.
00:11:05.86\00:11:07.43
I eat seven times a
day, I eat eight times,
00:11:07.46\00:11:09.83
have you ever done that?
00:11:09.86\00:11:11.20
Have you ever call that fun?
00:11:11.23\00:11:12.57
I have done it
and I regretted it.
00:11:12.60\00:11:13.94
Okay.
00:11:13.97\00:11:15.30
And so what we're going to talk
about in pillar number four is
00:11:15.34\00:11:16.67
eating regularly on a
basis day and in day out, okay.
00:11:16.71\00:11:21.48
Our body likes to be on a
cycle where we work and rest.
00:11:21.51\00:11:25.01
Every organ system in the
body basically works that way,
00:11:25.05\00:11:27.42
right?
00:11:27.45\00:11:28.78
The heart, beats,
rest, beats, rest,
00:11:28.82\00:11:30.49
uh, the lungs
inhale, exhale, okay.
00:11:30.52\00:11:34.06
But we think about
our digestive tract,
00:11:34.09\00:11:35.69
we want that
running all the time,
00:11:35.72\00:11:37.06
because we're
going to try to boost
00:11:37.09\00:11:38.43
our metabolism by eating.
00:11:38.46\00:11:40.80
What do you
think of that concept?
00:11:40.83\00:11:42.86
Well, again if
it's a right food,
00:11:42.90\00:11:44.40
you can do that,
00:11:44.43\00:11:45.77
but if you're
taking the wrong stuff
00:11:45.80\00:11:47.57
you're just going to
continue get battered...
00:11:47.60\00:11:48.94
Okay. Like in a work.
00:11:48.97\00:11:50.31
So what we really want to
recommend people do though
00:11:50.34\00:11:52.44
is when you're eating a lot
of micronutrient dense food,
00:11:52.47\00:11:54.54
you're going to
get a lot of fiber.
00:11:54.58\00:11:55.91
Absolutely.
00:11:55.94\00:11:57.28
Okay, so you're
going to get filled up,
00:11:57.31\00:11:58.65
the stretch
receptors in the stomach
00:11:58.68\00:12:00.05
are going to expand,
00:12:00.08\00:12:01.42
and then when
they start digesting,
00:12:01.45\00:12:03.02
they're going to retract, okay.
00:12:03.05\00:12:04.39
So we want to eat
00:12:04.42\00:12:06.02
and we want to limit
the amount of fluids,
00:12:06.05\00:12:07.99
so that we
actually chew the food,
00:12:08.02\00:12:10.09
rather than washing it down.
00:12:10.13\00:12:11.46
I remember in college I
lived right off the campus,
00:12:11.49\00:12:13.83
just a couple blocks off campus,
00:12:13.86\00:12:16.40
and I had it down just
path, where I would run home,
00:12:16.43\00:12:19.57
get going and eat,
00:12:19.60\00:12:21.17
throw down three,
four glasses of milk
00:12:21.20\00:12:23.04
and wash that food down,
00:12:23.07\00:12:24.41
and go back to school,
00:12:24.44\00:12:25.77
and basically have been
this indigestion going on,
00:12:25.81\00:12:27.58
so we have lot of people
that are experiencing GERD.
00:12:27.61\00:12:29.74
Right.
00:12:29.78\00:12:31.11
Gastroesophageal reflux disease,
00:12:31.15\00:12:33.48
okay it's a $50 word.
00:12:33.52\00:12:35.95
But they have GERD
and what they're doing is,
00:12:35.98\00:12:37.79
they're crowding their
meals together, you know,
00:12:37.82\00:12:40.12
having all these
acid reflux going on
00:12:40.16\00:12:42.22
and all these extra
acid regurgitating up
00:12:42.26\00:12:44.29
into the
esophageal lining, okay.
00:12:44.33\00:12:46.13
So what we're trying to get
00:12:46.16\00:12:47.50
people do with
pillar number four is eat
00:12:47.53\00:12:49.13
on a regular basis
00:12:49.16\00:12:50.50
and not eat between meals, wow.
00:12:50.53\00:12:52.73
And go to bed on
an empty stomach.
00:12:52.77\00:12:54.44
Poor concept.
00:12:54.47\00:12:56.10
Well, that's like
punishing somebody
00:12:56.14\00:12:57.84
that you have to go to
bed on an empty stomach.
00:12:57.87\00:12:59.34
Well, that's how
your body heals itself,
00:12:59.37\00:13:00.84
is when you go to bed
with an empty stomach.
00:13:00.88\00:13:02.51
Okay, okay so pillars again.
00:13:02.54\00:13:04.75
Number one, okay,
00:13:04.78\00:13:06.11
nutrient density and adequacy.
00:13:06.15\00:13:07.72
Number two is the
appropriate calorie level
00:13:07.75\00:13:09.62
for you, okay.
00:13:09.65\00:13:11.52
Number three, okay,
we've talked about that,
00:13:11.55\00:13:13.62
we've talked
about anti-inflammatory
00:13:13.66\00:13:15.12
or inflammatory friendly.
00:13:15.16\00:13:17.19
And the fourth one
here is talking about
00:13:17.23\00:13:19.43
eating on a regular basis,
00:13:19.46\00:13:20.90
and not eating between
meals and then sipping water
00:13:20.93\00:13:23.40
and drinking water
in between meals, okay.
00:13:23.43\00:13:26.13
So those are the
four concepts that
00:13:26.17\00:13:28.14
we want to get
people started on,
00:13:28.17\00:13:29.50
so to get started on eating
00:13:29.54\00:13:31.67
the most nutrient dense
foods in the planet greens,
00:13:31.71\00:13:34.18
we're going to have
Chloe now show us a way, okay.
00:13:34.21\00:13:35.58
All right.
00:13:35.61\00:13:36.95
Okay, we're
going to have Chloe now
00:13:36.98\00:13:38.31
show us how you can put
together some nice salads,
00:13:38.35\00:13:40.85
actually put them into wraps
00:13:40.88\00:13:42.22
and how you can
incorporate more greens
00:13:42.25\00:13:44.05
more nutrient dense foods,
00:13:44.09\00:13:45.49
pillar number one
into your daily diet.
00:13:45.52\00:13:49.32
For this session
we want to focus on
00:13:49.36\00:13:51.89
getting greens
into our daily diet,
00:13:51.93\00:13:54.63
so I'm going to
show you some tips
00:13:54.66\00:13:56.13
on what we do in our house.
00:13:56.16\00:13:58.83
So we have a variety of lettuces
00:13:58.87\00:14:01.30
that we can get
that are pre-washed.
00:14:01.34\00:14:04.04
We have just the spring mix.
00:14:04.07\00:14:06.54
We also have a kale
medley that has some spinach
00:14:06.57\00:14:10.55
and other things in
there like beet greens.
00:14:10.58\00:14:13.82
So if you're transitioning off
00:14:13.85\00:14:16.18
of are not eating
greens into your diet,
00:14:16.22\00:14:18.35
you might want to try
00:14:18.39\00:14:19.72
some of the mellower
tasting lettuces first,
00:14:19.75\00:14:23.02
so but today we're
just going to do a variety,
00:14:23.06\00:14:27.30
so we're going to start
with a little of our romaine,
00:14:27.33\00:14:31.93
and start with that.
00:14:31.97\00:14:33.44
We're going to put
in some spring greens.
00:14:33.47\00:14:35.94
And we're also going
to add some of our kale,
00:14:45.05\00:14:48.75
beet green
00:14:48.78\00:14:51.69
and spinach in here,
00:14:51.72\00:14:54.32
so we have a nice base
right here to start with.
00:14:54.36\00:14:58.46
And I just kind of
mix that up a little bit.
00:14:58.49\00:15:02.70
So it's all mixed in well,
00:15:02.73\00:15:04.40
and then I like to add
the rainbow to our salad.
00:15:04.43\00:15:09.14
So we'll start
with some carrots,
00:15:09.17\00:15:11.51
sort of shredded carrots,
sprinkle them over the top.
00:15:11.54\00:15:14.44
Then what I'd like
to use purple cabbage
00:15:18.28\00:15:20.52
'cause once again
it's just very colorful.
00:15:20.55\00:15:24.05
So I'll add the
purple cabbage...
00:15:24.09\00:15:25.82
Few cucumbers
00:15:30.33\00:15:33.50
and these are all items
00:15:33.53\00:15:34.86
that will last
in the refrigerator
00:15:34.90\00:15:36.56
for several days
without wilting your lettuce.
00:15:36.60\00:15:39.83
There are other items
that I like to add to this
00:15:39.87\00:15:42.34
to add to the rainbow,
and that's chopped tomatoes,
00:15:42.37\00:15:45.54
but once again I
leave them separate
00:15:45.57\00:15:47.64
just because it
keeps the lettuces fresher
00:15:47.68\00:15:50.55
if we don't put
them on right away.
00:15:50.58\00:15:52.61
Another thing to add
to this salad is beans,
00:15:52.65\00:15:56.05
and you can use any
type of beans you want.
00:15:56.08\00:15:57.99
You can add nuts and seeds to it
00:15:58.02\00:16:00.79
and these also help
you stay full longer
00:16:00.82\00:16:04.43
because they fiber in them.
00:16:04.46\00:16:06.59
And that can be your whole meal.
00:16:06.63\00:16:08.20
A salad like this
can be your whole meal.
00:16:08.23\00:16:10.60
All right, I want to
show you a few things
00:16:10.63\00:16:12.23
that you can do with the salad
00:16:12.27\00:16:13.70
that make it a
variety and different.
00:16:13.74\00:16:16.74
If you want to
go to work with it,
00:16:16.77\00:16:18.37
you can fill your
container full of salad.
00:16:18.41\00:16:22.88
Take it, put all your
tomatoes and dressings on it,
00:16:22.91\00:16:26.28
and take it to work with you,
00:16:26.31\00:16:28.28
or you can just
put it on a plate.
00:16:28.32\00:16:30.45
And of course we're trying
to get this as our main course,
00:16:35.02\00:16:38.93
so we're making
a very large salad,
00:16:38.96\00:16:41.23
then you sprinkle
large tomatoes on it.
00:16:41.26\00:16:43.13
And top it off with
our garlic sort of dressing
00:16:48.00\00:16:52.97
that has the avocado in it,
00:16:53.01\00:16:56.04
delicious.
00:16:56.08\00:16:59.45
All right, I would like
to show you another thing
00:16:59.48\00:17:01.98
that we can do with salad
00:17:02.02\00:17:03.35
that we really like to
do when we're on the go,
00:17:03.39\00:17:05.39
going on a picnic or anything,
00:17:05.42\00:17:07.36
we take our hummus,
00:17:07.39\00:17:10.59
and we spread it
on for our spread.
00:17:10.63\00:17:12.69
Some roasted almonds
are really good for texture,
00:17:22.57\00:17:25.74
just sprinkle them on.
00:17:25.77\00:17:27.11
And then we take our salad,
00:17:30.95\00:17:35.12
put some nice
heaping spoonfuls on here.
00:17:35.15\00:17:40.02
We'll go ahead and
add some of our tomatoes.
00:17:46.80\00:17:48.86
A little dressing.
00:17:58.84\00:18:00.18
Lots of flavors
and varieties in here.
00:18:03.35\00:18:07.72
Now we're going to wrap
it together really tightly,
00:18:07.75\00:18:10.39
just push everything down.
00:18:10.42\00:18:11.82
Bring up your edges,
00:18:17.13\00:18:20.13
wrap it in snugly.
00:18:20.16\00:18:21.73
Now you can take
it on the go like this
00:18:25.80\00:18:28.87
all wrapped up,
00:18:28.90\00:18:30.24
and then when you get
there you can go like this,
00:18:30.27\00:18:32.31
bring it down,
pull the wrap down
00:18:32.34\00:18:34.61
and eat it like that
00:18:34.64\00:18:36.41
or you can take it over
here to a cutting board,
00:18:36.44\00:18:42.78
take a nice little cut.
00:18:42.82\00:18:46.65
And there you have a
beautiful veggie wrap
00:18:46.69\00:18:49.66
that you can eat
by peeling this down,
00:18:49.69\00:18:51.69
and from there.
00:18:51.73\00:18:53.26
And remember, you can add
so many other things to this,
00:18:53.29\00:18:57.73
the beans, the
seeds, the nuts, enjoy.
00:18:57.77\00:19:02.44
Thank you,
Chloe, that was awesome.
00:19:02.47\00:19:04.74
I know Lisa and I love greens,
we make our gorilla salad,
00:19:04.77\00:19:08.34
all the time and put
in huge bowls and boy,
00:19:08.38\00:19:11.48
it makes us feel super charge.
00:19:11.51\00:19:13.05
Speaking of being super charged,
00:19:13.08\00:19:14.72
we're gonna talk
little more about exercise
00:19:14.75\00:19:17.02
and show another great exercise
00:19:17.05\00:19:18.59
you can do at home or any place.
00:19:18.62\00:19:20.86
We're talking about the squats
being a great overall exercise.
00:19:20.89\00:19:23.79
In fact I look at squats
00:19:23.83\00:19:25.16
as being the most
important exercise.
00:19:25.19\00:19:27.10
And this next one is basically
like an upper body squat,
00:19:27.13\00:19:30.73
so if somebody said
just tell me two exercises,
00:19:30.77\00:19:33.60
I should do squats
for the lower body,
00:19:33.64\00:19:36.07
and this one for the upper body,
00:19:36.10\00:19:37.44
and it's simply a one arm row.
00:19:37.47\00:19:39.71
And this one could be done
very easily with a lightweight,
00:19:39.74\00:19:42.14
and so Lisa is going to give us
00:19:42.18\00:19:43.51
little demonstration right now.
00:19:43.55\00:19:47.68
Okay, as you can
see she is bent over,
00:19:47.72\00:19:49.52
she's got her elbow on her knee,
00:19:49.55\00:19:52.25
she's pulling it up.
00:19:52.29\00:19:53.62
And I've mentioned
before about the scapular region
00:19:53.66\00:19:56.36
and you see how
she's coming back,
00:19:56.39\00:19:58.33
and contracting
back each repetition
00:19:58.36\00:20:00.26
and then reaching down,
00:20:00.30\00:20:02.16
so it stretches
at shoulder girdle.
00:20:02.20\00:20:03.57
It's working the
muscles of the rotator cuff.
00:20:03.60\00:20:05.97
It's working the
latissimus dorsi,
00:20:06.00\00:20:07.97
the big muscles through here,
it's working the rhomboids,
00:20:08.00\00:20:11.01
it's giving a good
stretch, range of motion.
00:20:11.04\00:20:13.54
It's also bringing
into action the biceps,
00:20:13.58\00:20:16.58
so it's bringing a lot
of muscle groups into play.
00:20:16.61\00:20:19.85
And if this exercise is done
00:20:19.88\00:20:22.35
10, 20 repetitions on each side,
00:20:22.38\00:20:24.92
it's gonna give you a
great training effect,
00:20:24.95\00:20:27.16
and it's gonna make this
upper back area a lot stronger,
00:20:27.19\00:20:29.66
okay that's good.
00:20:29.69\00:20:31.03
And especially for
women, this is very important
00:20:31.06\00:20:33.90
because that's
women's Achilles heel,
00:20:33.93\00:20:36.67
basically as they get older,
00:20:36.70\00:20:38.03
that upper
thoracic vertebrae, and,
00:20:38.07\00:20:39.40
Lisa, come over closer to me.
00:20:39.43\00:20:40.84
In fact let's
do some real quick,
00:20:40.87\00:20:42.20
let me have the weight.
00:20:42.24\00:20:43.61
Show me a proper posture
stance with the hand, like that.
00:20:43.64\00:20:47.94
Okay, when
women stand like this,
00:20:47.98\00:20:49.88
they start
encouraging this upper rounding
00:20:49.91\00:20:52.11
of upper thoracic vertebrae
00:20:52.15\00:20:54.68
and start lose
that balance or some,
00:20:54.72\00:20:56.65
so if you won't put
your hands on your hips,
00:20:56.69\00:20:58.05
want to have your hands backward
00:20:58.09\00:20:59.42
that brings the shoulders back,
00:20:59.45\00:21:00.79
keeps in proper position
00:21:00.82\00:21:02.16
and helps you to have a
lot less problems, okay.
00:21:02.19\00:21:05.69
And you're very good at
catching that if the person is.
00:21:05.73\00:21:07.80
I have eyes on the back
of my head and in our gym
00:21:07.83\00:21:11.57
they all know when I say posture
00:21:11.60\00:21:14.14
and it's really funny
when we have several women
00:21:14.17\00:21:15.70
and they were all like.
00:21:15.74\00:21:17.07
Everybody in the
room is checking to see
00:21:17.11\00:21:18.87
if they got their hands wrong.
00:21:18.91\00:21:20.24
Right.
00:21:20.28\00:21:21.61
Okay, thank you Lisa,
I really appreciate it.
00:21:21.64\00:21:24.81
And so now Dr, Sutliffe,
00:21:24.85\00:21:26.38
back to one of
your favorite topics
00:21:26.41\00:21:28.12
and that's how to eat properly
00:21:28.15\00:21:29.58
in the four
pillars of nutrition.
00:21:29.62\00:21:31.12
What else you have for us here?
00:21:31.15\00:21:32.49
Okay, what want
to do is make sure
00:21:32.52\00:21:34.52
that we got the understanding
00:21:34.56\00:21:36.96
that nutrient density is
really the basis of what we eat,
00:21:36.99\00:21:40.60
so we want to eat lower on
the food chain as they say,
00:21:40.63\00:21:43.63
so lot of nutrient dense foods
00:21:43.67\00:21:45.53
and lets run
through a typical day
00:21:45.57\00:21:47.40
that the things
that we've been following
00:21:47.44\00:21:49.67
for the last 20, 25 years, okay.
00:21:49.70\00:21:52.74
So breaking the fast,
we've had a video on that,
00:21:52.77\00:21:56.18
we want to get good
breakfast in the morning.
00:21:56.21\00:21:58.28
Well, talk to
me about breakfast.
00:21:58.31\00:21:59.68
What about you?
00:21:59.71\00:22:01.05
My breakfast? Yeah.
00:22:01.08\00:22:02.42
Okay, well, I like to
have very high quality grains,
00:22:02.45\00:22:05.99
so I use an oat brand
00:22:06.02\00:22:08.82
and I make
enough for six people,
00:22:08.86\00:22:12.56
and that's mine.
00:22:12.59\00:22:13.93
That's your
caloric level that you eat.
00:22:13.96\00:22:15.70
Yeah, right.
00:22:15.73\00:22:17.07
So I run up for six people
00:22:17.10\00:22:18.43
and then I put in
some super greens.
00:22:18.47\00:22:22.00
Okay.
00:22:22.04\00:22:23.37
And we get some from
like Neurobiologic it's,
00:22:23.41\00:22:25.17
I love it,
00:22:25.21\00:22:26.54
it has good flavors
00:22:26.57\00:22:27.91
and it's a
totally natural product.
00:22:27.94\00:22:29.71
And then I put in a protein,
00:22:29.74\00:22:31.81
a Pbase protein,
totally vegetarian
00:22:31.85\00:22:34.58
and I scoop that in there
00:22:34.62\00:22:36.05
and then I put some
blueberries in there
00:22:36.08\00:22:37.79
'cause they are higher
in antioxidants you know.
00:22:37.82\00:22:39.15
Right.
00:22:39.19\00:22:40.52
And then also
depending on in season,
00:22:40.56\00:22:43.26
lately we've been having peaches
00:22:43.29\00:22:44.83
'cause we've been
getting them fresh off the tree.
00:22:44.86\00:22:47.00
I use pears a lot of I
times and I just take one,
00:22:47.03\00:22:49.70
I'll take a peach or
a pear, load that up,
00:22:49.73\00:22:51.70
and that's my breakfast.
00:22:51.73\00:22:53.57
And of course again
it's a lot of calories,
00:22:53.60\00:22:55.44
takes a long time to eat it,
00:22:55.47\00:22:57.21
and I typically twice a day
00:22:57.24\00:22:59.34
and my breakfast is usually
00:22:59.37\00:23:00.71
somewhere around 4
o'clock in the morning.
00:23:00.74\00:23:02.64
And then I go
into about 10 o'clock,
00:23:02.68\00:23:05.35
9:30, 10 o'clock
00:23:05.38\00:23:06.85
and that's when I
breakout the gorilla salad,
00:23:06.88\00:23:08.95
and our gorilla salad has kale,
00:23:08.98\00:23:11.35
and watercress, and spinach
00:23:11.39\00:23:12.92
and you know, dandelion greens,
00:23:12.95\00:23:14.72
and red cabbage and broccoli
00:23:14.76\00:23:18.56
or cauliflower,
00:23:18.59\00:23:19.93
red peppers, green peppers,
00:23:19.96\00:23:21.56
so you talk about
the colors of rainbow,
00:23:21.60\00:23:23.47
we've got to going on,
00:23:23.50\00:23:24.83
and then you might put
in some various lettuces
00:23:24.87\00:23:27.10
and greens and so forth.
00:23:27.14\00:23:28.47
And then I always add
some type of legumes to mine
00:23:28.50\00:23:31.14
which is like
garbanzo beans is my favorite,
00:23:31.17\00:23:33.61
they mix really nice with that.
00:23:33.64\00:23:35.84
Now I'm starting to salivate
00:23:35.88\00:23:37.21
because I've given your waffles.
00:23:37.25\00:23:39.41
And then I put on some
usually some avocado spread,
00:23:39.45\00:23:43.18
Lisa makes a great
guacamole type spread,
00:23:43.22\00:23:45.59
and that's what I
have for my salad.
00:23:45.62\00:23:47.42
Again when...
00:23:47.46\00:23:48.79
it's in a large very
large bowl and it's enough to
00:23:48.82\00:23:51.69
that's why I
call my gorilla salad
00:23:51.73\00:23:53.06
because it is so
much fruit there.
00:23:53.09\00:23:54.76
And then after afterwards
00:23:54.80\00:23:56.13
I have a little mixture
of a organic granola dry,
00:23:56.16\00:24:02.24
I like it dry,
00:24:02.27\00:24:03.61
and then I'll put in
like some raisins with it,
00:24:03.64\00:24:06.57
and some nuts,
00:24:06.61\00:24:08.31
and have that and
it really satisfies me,
00:24:08.34\00:24:10.45
keeps me through the day.
00:24:10.48\00:24:11.81
Okay, so what you just saw
there is you may not eat like,
00:24:11.85\00:24:14.55
Dick, you may not
be his fitness level,
00:24:14.58\00:24:17.59
but what we're
looking at here, Dick,
00:24:17.62\00:24:18.99
is you just brought out
the four pillars in there.
00:24:19.02\00:24:21.32
First nutrient density,
00:24:21.36\00:24:22.69
you eat a lot of
nutrient dense foods,
00:24:22.72\00:24:24.06
the greens, okay.
00:24:24.09\00:24:25.43
I actually have a
friend from grade school
00:24:25.46\00:24:27.73
who I was telling
about this type of program,
00:24:27.76\00:24:30.77
and he has diabetes,
00:24:30.80\00:24:32.13
Type 2
diabetes, very overweight.
00:24:32.17\00:24:33.87
He started just
change one thing,
00:24:33.90\00:24:36.10
he started eating a green salad
00:24:36.14\00:24:37.61
a large entree size green salad,
00:24:37.64\00:24:40.31
at least once a day,
00:24:40.34\00:24:41.68
and his blood sugar has
drop 40 points on average,
00:24:41.71\00:24:44.38
just by that one change.
00:24:44.41\00:24:45.88
So people don't have to be
00:24:45.91\00:24:47.25
where we're at or
where you're at right now,
00:24:47.28\00:24:49.38
what they can do is start adding
00:24:49.42\00:24:50.85
the nutrient dense foods,
00:24:50.89\00:24:52.22
the green leafy
vegetables at least once a day.
00:24:52.25\00:24:54.69
And do what Chloe showed you,
00:24:54.72\00:24:56.06
if you want to
throw it into a wrap,
00:24:56.09\00:24:57.43
if you want to put
it into some other form
00:24:57.46\00:24:59.36
rather than just a green salad.
00:24:59.39\00:25:00.73
I love wraps.
00:25:00.76\00:25:02.10
That's fine just, and
they're portable, okay.
00:25:02.13\00:25:04.63
So you just showed us
nutrient density and adequacy,
00:25:04.67\00:25:07.97
secondly you
adjusted the caloric level
00:25:08.00\00:25:09.84
for your fitness level.
00:25:09.87\00:25:11.31
People who need to
adjust the caloric intake,
00:25:11.34\00:25:13.68
the quantity of food they eat
00:25:13.71\00:25:15.54
for their fitness level
and what their goals are.
00:25:15.58\00:25:17.78
The third thing that we talked
about is those foods were all
00:25:17.81\00:25:20.68
anti-inflammatory foods
that you just mentioned.
00:25:20.72\00:25:23.28
In my age they better be.
00:25:23.32\00:25:24.65
Yeah, that's
right, that's right.
00:25:24.69\00:25:26.02
And you know what?
00:25:26.05\00:25:27.39
We just did a nine
week study in Flagstaff,
00:25:27.42\00:25:29.62
and we had a lady
00:25:29.66\00:25:30.99
who was
stretching for 30 minutes
00:25:31.03\00:25:32.36
before she got
out of bed everyday
00:25:32.39\00:25:33.73
just to get out of bed, okay.
00:25:33.76\00:25:35.50
By the end of
the nine week study,
00:25:35.53\00:25:37.17
she was just popping out of bed
and going about her business.
00:25:37.20\00:25:40.04
And now she gets to
start incorporating changes
00:25:40.07\00:25:41.94
in her dietary habits,
00:25:41.97\00:25:43.30
drinking more water,
changing her mindset.
00:25:43.34\00:25:45.47
How do you think she feels?
00:25:45.51\00:25:46.91
She kind of
renewed at least on life.
00:25:46.94\00:25:48.94
Yeah.
00:25:48.98\00:25:50.31
Okay, so then she was looking
at anti-inflammatory foods
00:25:50.35\00:25:53.15
and the last one is
she ate on a regular basis,
00:25:53.18\00:25:55.22
she was another person
who was eating all day long.
00:25:55.25\00:25:58.15
And people think
that they need to eat
00:25:58.19\00:25:59.55
all day long to
keep their metabolism up,
00:25:59.59\00:26:01.72
that's in essence so
you take in 500 calories
00:26:01.76\00:26:03.89
and you burn an
extra 100 calories
00:26:03.93\00:26:05.29
breaking down that food.
00:26:05.33\00:26:06.66
You have a net
gain of 400 calories
00:26:06.70\00:26:08.06
because you're
eating the lose weight.
00:26:08.10\00:26:09.63
And that
doesn't even make sense,
00:26:09.66\00:26:11.00
that's not a
good investment, okay
00:26:11.03\00:26:12.60
so those are the
pillars that we're looking at.
00:26:12.63\00:26:15.30
Any other things,
Dick, that you see,
00:26:15.34\00:26:16.67
I could talk all
day about nutrition.
00:26:16.71\00:26:18.67
What are some of the
things with your client?
00:26:18.71\00:26:20.04
You seem slightly
passionate about the content.
00:26:20.08\00:26:21.91
Just a little bit.
00:26:21.94\00:26:23.78
Well, I think the
main thing we look at is
00:26:23.81\00:26:26.82
that it's been
said a long time ago,
00:26:26.85\00:26:28.68
let food be your medicine.
00:26:28.72\00:26:30.42
That's right.
00:26:30.45\00:26:31.79
And who said that?
00:26:31.82\00:26:33.15
Hippocrates way back when
00:26:33.19\00:26:35.42
and even Thomas Edison
talked about future is coming
00:26:35.46\00:26:38.69
when what we eat
will be a key to that,
00:26:38.73\00:26:41.73
and here is a
wonderful thing about our body.
00:26:41.76\00:26:44.33
It's really is wonderful
creation that God made us.
00:26:44.37\00:26:47.60
And it's
designed to heal itself,
00:26:47.64\00:26:50.24
it's not like your
car if it breaks down,
00:26:50.27\00:26:51.81
you need mechanic.
00:26:51.84\00:26:53.17
But if something
starts to breakdown our body,
00:26:53.21\00:26:55.04
it actually has
ability to heal itself
00:26:55.08\00:26:57.18
but we have to
create a proper environment.
00:26:57.21\00:26:59.58
Our body is the miracle,
00:26:59.61\00:27:01.38
we're simply trying
to put in the situation
00:27:01.42\00:27:03.62
to allow that happen,
00:27:03.65\00:27:04.99
and following the four
pillars of health will do that.
00:27:05.02\00:27:08.09
That's right.
00:27:08.12\00:27:09.46
And that's what
we're looking for.
00:27:09.49\00:27:10.83
That's right, so here we are.
00:27:10.86\00:27:12.19
We're into week three,
00:27:12.23\00:27:14.06
and we're asking people
to make dietary changes.
00:27:14.10\00:27:17.10
Okay, so we're
saying this is slowly
00:27:17.13\00:27:18.47
we've talked about
making the changes.
00:27:18.50\00:27:20.44
Secondly we talked about
personalized fitness program,
00:27:20.47\00:27:23.20
so we're doing that now,
00:27:23.24\00:27:24.67
so now add this to your program
00:27:24.71\00:27:26.31
even if it's slow
incremental changes
00:27:26.34\00:27:28.21
just by adding a green
salad once a day entree size.
00:27:28.24\00:27:31.65
And then the next thing
00:27:31.68\00:27:33.01
we're going to
start looking at breakfast
00:27:33.05\00:27:34.38
and things like that changing
00:27:34.42\00:27:35.75
and so that in
the next few weeks
00:27:35.78\00:27:37.12
you've
transformed your entire diet.
00:27:37.15\00:27:40.56
And you find out more
by going to our website at
00:27:40.59\00:27:42.89
optimize4life.org.
00:27:42.92\00:27:44.63
It's a pleasure
always to work with you, Jay.
00:27:44.66\00:27:46.96
We always had a great
time lecturing the people
00:27:47.00\00:27:49.06
and we thank you out
there for joining us.
00:27:49.10\00:27:51.37
We look forward to seeing you.
00:27:51.40\00:27:52.73
GOD bless you,
00:27:52.77\00:27:54.10
and we'll be back
again on Optimize 4 Life.
00:27:54.14\00:27:56.24