People are spending
massive amounts of money
00:00:01.36\00:00:02.80
to try and get more rest.
00:00:02.83\00:00:04.93
They don't realize how much
their lifestyle affects that.
00:00:04.97\00:00:08.10
So we're gonna talk to you about
00:00:08.14\00:00:09.47
how to optimize your lifestyle
00:00:09.50\00:00:11.31
next on Optimize 4 Life.
00:00:11.34\00:00:13.21
Hello, I'm Dick
Nunez, exercise physiologist.
00:00:37.90\00:00:41.40
And I'm Jay Sutliffe, professor
and registered dietician.
00:00:41.44\00:00:44.84
Dick, this
week, week number four
00:00:44.87\00:00:47.14
of this 13 weeks
of Optimize 4 Life,
00:00:47.18\00:00:50.18
we're hoping
people are coming along,
00:00:50.21\00:00:51.88
they have their exercise down
00:00:51.91\00:00:53.38
their personalized
fitness program going,
00:00:53.42\00:00:55.68
they're tweaking in.
00:00:55.72\00:00:57.05
Now they have their diet down,
00:00:57.09\00:00:58.42
they're adding more green salads
00:00:58.45\00:01:00.62
and things like that.
00:01:00.66\00:01:01.99
Well, this week
we need to talk about
00:01:02.02\00:01:03.36
the circadian
system of the body.
00:01:03.39\00:01:06.19
Circadian rhythms, the
internal biological clock.
00:01:06.23\00:01:09.30
Now, it's interesting
00:01:09.33\00:01:10.67
that most people
think that it's just women
00:01:10.70\00:01:12.60
that have a
biological clock that's ticking.
00:01:12.63\00:01:14.90
Every human being, okay,
every organism that's alive
00:01:14.94\00:01:18.64
has this
internal biological clock.
00:01:18.67\00:01:20.98
So the circadian
rhythms of the body.
00:01:21.01\00:01:23.91
Circa means about,
00:01:23.95\00:01:28.85
Adian means about 24 hours.
00:01:28.88\00:01:30.62
So this 24 hour
clock in the body, okay,
00:01:30.65\00:01:33.86
we need to try to
synchronize our lifestyles
00:01:33.89\00:01:37.73
to the internal
rhythms of the body
00:01:37.76\00:01:40.53
rather than
trying to force our body
00:01:40.56\00:01:43.06
into a way we
want it to operate.
00:01:43.10\00:01:45.53
So let's talk what
are some of the basics
00:01:45.57\00:01:47.47
that you would tell somebody
00:01:47.50\00:01:49.14
about their
internal biological clock
00:01:49.17\00:01:50.97
and how can we
synchronize with that?
00:01:51.01\00:01:54.21
Well, what I try and get across
to people is first of all,
00:01:54.24\00:01:57.25
try and keep regular hours.
00:01:57.28\00:01:59.08
Even on the weekend lot
of people go, okay, wow,
00:01:59.11\00:02:02.65
I'm through that.
00:02:02.68\00:02:04.02
So I'm gonna stay up
really late and sleep in later,
00:02:04.05\00:02:07.02
then they do it
again a second night,
00:02:07.06\00:02:08.69
then Monday morning comes along,
00:02:08.72\00:02:10.13
and they got to get
up to work again they go,
00:02:10.16\00:02:11.69
I feel terrible.
00:02:11.73\00:02:13.29
Well, there is
a reason for that.
00:02:13.33\00:02:14.66
You just threw your
rhythm totally out of whack
00:02:14.70\00:02:17.60
by staying up really
late and getting up late.
00:02:17.63\00:02:20.87
Also I'm trying to get
people have their meal pattern
00:02:20.90\00:02:23.67
in regular sequences as well.
00:02:23.71\00:02:26.47
So if you are eating
at a certain time a day,
00:02:26.51\00:02:28.78
try and stay
consistent with that,
00:02:28.81\00:02:30.68
otherwise you start
throwing your body off.
00:02:30.71\00:02:32.21
Okay.
00:02:32.25\00:02:33.72
So that's the tuning
the body in your lifestyle
00:02:33.75\00:02:36.85
to meet what's
supposed to be going on inside.
00:02:36.89\00:02:38.92
Right.
00:02:38.95\00:02:40.29
Okay, the circadian
rhythms synchronizing it.
00:02:40.32\00:02:42.06
And when I say
the word synchronize,
00:02:42.09\00:02:44.33
I get a picture in my
mind of synchronize swimming.
00:02:44.36\00:02:46.76
Can you think of
that or even rowing.
00:02:46.80\00:02:49.53
You see a rowing team
going across the water in sync.
00:02:49.56\00:02:53.84
You get little bit
off, what's gonna happen?
00:02:53.87\00:02:55.97
Yeah, you gonna
stuck on a circle.
00:02:56.00\00:02:57.67
So going in circle, so
really what we're talking about
00:02:57.71\00:02:59.74
is the biological
clocks running inside.
00:02:59.77\00:03:02.61
So it seems to me that
we need to talk a little bit
00:03:02.64\00:03:05.45
about the light darkness cycle
that naturally occurs outside.
00:03:05.48\00:03:10.09
Okay, we typical push the
snooze button as Americans,
00:03:10.12\00:03:14.06
we hit that several times,
00:03:14.09\00:03:16.19
so we sleep pass the
snooze and then we rush out.
00:03:16.22\00:03:18.83
Eat a pork breakfast,
00:03:18.86\00:03:20.20
don't exercise
because we are in a hurry.
00:03:20.23\00:03:22.76
We get out, we're running
00:03:22.80\00:03:24.20
and we're always playing
catch up throughout the day
00:03:24.23\00:03:26.23
and when we start
out with a bad breakfast,
00:03:26.27\00:03:28.57
we spike the blood sugars,
00:03:28.60\00:03:29.94
or the blood sugars are too low.
00:03:29.97\00:03:31.44
They're bouncing
around all day long.
00:03:31.47\00:03:34.11
Okay, so then we
get through the day
00:03:34.14\00:03:35.74
and then we eat more
food as we go on, okay.
00:03:35.78\00:03:38.41
And people that get poor
sleep tend to eat differently
00:03:38.45\00:03:42.65
than people who get well rested.
00:03:42.68\00:03:44.22
We heard some of that.
00:03:44.25\00:03:45.59
Oh, absolutely. Okay.
00:03:45.62\00:03:46.96
And then we get down to the end
00:03:46.99\00:03:48.32
and then we get close to bedtime
00:03:48.36\00:03:49.69
and we start
releasing those hormones
00:03:49.72\00:03:51.13
called melatonin,
00:03:51.16\00:03:52.59
it tells you to do,
you are getting groggy,
00:03:52.63\00:03:54.40
you're starting to go to sleep.
00:03:54.43\00:03:55.76
We typically just turn
everything off and go to bed,
00:03:55.80\00:03:57.40
don't we as Americans?
00:03:57.43\00:03:59.00
We don't, do we?
00:03:59.03\00:04:01.57
We actually take stimulants
in, turning the lights on,
00:04:01.60\00:04:05.67
turning the music
up, getting on our phones
00:04:05.71\00:04:07.94
and our computers, we
actually stimulate the body
00:04:07.98\00:04:10.35
even more and so
then we go to bed later.
00:04:10.38\00:04:13.01
And people don't realize
what's happening to them,
00:04:13.05\00:04:15.48
when they're watching television
00:04:15.52\00:04:17.19
or they are on the
computer and so on,
00:04:17.22\00:04:18.69
and then they're going, okay,
00:04:18.72\00:04:20.06
I'm gonna shut
that up and go to bed,
00:04:20.09\00:04:21.42
and they're like, okay,
now I'm gonna try to sleep.
00:04:21.46\00:04:23.89
And when you look at the body,
the peduncle gland in the brain
00:04:23.93\00:04:27.83
is releasing a chemical
where it starts get dark
00:04:27.86\00:04:30.50
telling you it's
time to go to bed
00:04:30.53\00:04:32.47
and that's why
during the winter time
00:04:32.50\00:04:34.77
people typically
want to go to bed sooner
00:04:34.80\00:04:37.01
and sleep more
because it gets light later
00:04:37.04\00:04:40.84
as opposed to summer time
when they might find themselves
00:04:40.88\00:04:43.04
staying up later
and getting up earlier
00:04:43.08\00:04:45.05
because again
they're rising with the light
00:04:45.08\00:04:47.48
because when that...
00:04:47.52\00:04:49.48
When the light
hits your eyelids,
00:04:49.52\00:04:51.05
and of course
if you are sleeping
00:04:51.09\00:04:53.29
and somebody
comes into your room
00:04:53.32\00:04:54.82
and turns the light on,
00:04:54.86\00:04:56.62
you know, that's
happened even though
00:04:56.66\00:04:58.29
your eyes are closed
00:04:58.33\00:04:59.66
because you still see the light.
00:04:59.69\00:05:01.03
And so people
when it gets daylight,
00:05:01.06\00:05:02.70
the light hits your eyelids,
they know it's getting light,
00:05:02.73\00:05:04.97
the body is producing
chemicals to wake you up.
00:05:05.00\00:05:07.40
But yeah, lot of
times we just ignore them
00:05:07.44\00:05:09.70
and throw the
blankets over our head.
00:05:09.74\00:05:11.51
Now, where you and I live,
00:05:11.54\00:05:12.87
we're in a little bit of
an more advantageous situation
00:05:12.91\00:05:16.95
because we don't do time change,
00:05:16.98\00:05:18.61
we both live in Arizona
00:05:18.65\00:05:20.15
and so we get
little more consistency
00:05:20.18\00:05:23.05
as far as hours go.
00:05:23.08\00:05:24.42
And of course this is my
fall first for year in Arizona.
00:05:24.45\00:05:27.16
And I'm looking forward
00:05:27.19\00:05:28.52
to not having to go
through that switch so,
00:05:28.56\00:05:31.03
because it does
help your rest cycle
00:05:31.06\00:05:33.23
and keep your
body in good rhythm.
00:05:33.26\00:05:35.03
That's interesting because
00:05:35.06\00:05:36.40
some of the
research studies have shown
00:05:36.43\00:05:38.20
that when we spring forward,
00:05:38.23\00:05:40.20
okay, jump
forward, it throws it off
00:05:40.24\00:05:42.64
lot of extra accidents,
some things like that,
00:05:42.67\00:05:44.61
it takes a while
to adjust to that.
00:05:44.64\00:05:46.27
They don't like falling back,
00:05:46.31\00:05:47.64
but they really don't
like springing forward.
00:05:47.68\00:05:49.01
That's right. That's' right.
00:05:49.04\00:05:50.38
So I've coined, I
think the only thing
00:05:50.41\00:05:51.75
I've ever invented
myself is this slogan called
00:05:51.78\00:05:54.78
"cooperation with
intended operation.'
00:05:54.82\00:05:58.45
' So we need to cooperate
00:05:58.49\00:06:00.32
with the way the
internal rhythms of the body
00:06:00.36\00:06:02.72
want to operate.
00:06:02.76\00:06:05.13
And it's interesting
that they put people in caves,
00:06:05.16\00:06:08.16
underground caves,
00:06:08.20\00:06:09.53
took 'em away from
all external stimulus,
00:06:09.56\00:06:11.70
light, dark, watch
00:06:11.73\00:06:13.54
and they basically
synchronize to about
00:06:13.57\00:06:15.14
24 and a quarter hours.
00:06:15.17\00:06:17.14
Okay, and then they
start getting actually
00:06:17.17\00:06:18.94
when they're down
there long enough,
00:06:18.97\00:06:20.31
they synchronize their bodies
00:06:20.34\00:06:22.14
and get into a
nice tight rhythm,
00:06:22.18\00:06:24.31
okay, you bring that out.
00:06:24.35\00:06:25.75
So talking about eating
on a regular basis, okay,
00:06:25.78\00:06:31.09
so that type of thing.
00:06:31.12\00:06:32.45
But cooperating with the
internal rhythms of the body
00:06:32.49\00:06:35.46
and making that work,
00:06:35.49\00:06:37.13
but there is also
a seven day cycle.
00:06:37.16\00:06:39.16
Have you seen
this latest research,
00:06:39.19\00:06:40.86
that's been around?
00:06:40.90\00:06:42.23
Oh, you've
talked to me about it.
00:06:42.26\00:06:43.60
Okay, it's called circaseptan
rhythm around seven days.
00:06:43.63\00:06:47.34
There is an internal
biological clock in the body
00:06:47.37\00:06:50.74
and actually find
it outside the body
00:06:50.77\00:06:52.77
but we see inside the
body, we see bone growth.
00:06:52.81\00:06:56.28
We see rejection of
different transplanted organs
00:06:56.31\00:06:59.81
every seven days.
00:06:59.85\00:07:01.22
So what do you think about that,
00:07:01.25\00:07:02.58
not only being
on a 24 hour rhythm
00:07:02.62\00:07:05.85
but a seven day rhythm.
00:07:05.89\00:07:08.19
Well, it sounds
typical of my life.
00:07:08.22\00:07:10.73
What a concept?
00:07:10.76\00:07:12.83
All right.
00:07:12.86\00:07:14.20
You know, it just...
00:07:14.23\00:07:15.56
The body is designed to follow
the path of God put us on,
00:07:15.60\00:07:19.77
and so often when
people get ready to go to bed,
00:07:19.80\00:07:23.54
what's a very
common thing they'll do,
00:07:23.57\00:07:25.31
they have what, a bedtime snack.
00:07:25.34\00:07:27.41
That's right.
00:07:27.44\00:07:28.78
That's always
been the crazy thing,
00:07:28.81\00:07:30.15
I was raised with that.
00:07:30.18\00:07:31.51
I did that as a kid.
00:07:31.55\00:07:32.88
Yeah, I was raised with that.
00:07:32.91\00:07:34.25
Ice creams and strawberries.
00:07:34.28\00:07:35.62
And my dad,
every night before bed,
00:07:35.65\00:07:36.99
he would have sugar and milk.
00:07:37.02\00:07:38.35
That was me.
00:07:38.39\00:07:39.72
And as his years rolled on,
00:07:39.75\00:07:42.29
the doctor told him that
he needs to stop drinking.
00:07:42.32\00:07:44.83
Well, my dad didn't drink,
00:07:44.86\00:07:46.29
he didn't have a
drinking problem at all.
00:07:46.33\00:07:48.00
But he was developing
cirrhosis of the liver, Jay,
00:07:48.03\00:07:50.73
not by what he was drinking
but by what he was eating,
00:07:50.77\00:07:53.94
because what happens
when you take sugar and milk
00:07:53.97\00:07:55.90
and put them together.
00:07:55.94\00:07:57.27
You're making
alcohol. You're making alcohol.
00:07:57.31\00:07:59.17
And so, and I
was raised that way
00:07:59.21\00:08:01.14
to have that bedtime snack
00:08:01.18\00:08:02.81
but then as you
start to analyze this
00:08:02.84\00:08:05.78
and you find out that
when you're going to bed,
00:08:05.81\00:08:07.98
you want certain
things to happen.
00:08:08.02\00:08:09.78
And one of the big
things we want is that
00:08:09.82\00:08:11.99
human growth
hormone to be released
00:08:12.02\00:08:14.29
and as we get older that
naturally starts going down.
00:08:14.32\00:08:18.33
When we were young,
00:08:18.36\00:08:19.69
we could do
pretty much anything,
00:08:19.73\00:08:21.06
and your body is
gonna bounce back.
00:08:21.10\00:08:22.43
You know, if you get
hurt, I always tell people this,
00:08:22.46\00:08:25.03
when you were 10 years
old, you twist your ankle,
00:08:25.07\00:08:28.77
two days later
you're running around again.
00:08:28.80\00:08:31.11
When you are 20,
00:08:31.14\00:08:33.17
well, it might be a week or two.
00:08:33.21\00:08:35.14
When you are 70,
00:08:35.18\00:08:37.05
you are down
for couple of months
00:08:37.08\00:08:38.55
'cause your body
isn't recovering as quickly
00:08:38.58\00:08:40.88
and human growth
hormone is released at night
00:08:40.92\00:08:43.55
while you sleep especially
during the early hours.
00:08:43.59\00:08:46.05
You probably heard before,
the sleep of before midnight
00:08:46.09\00:08:48.32
is twice as valuable
as sleep after midnight.
00:08:48.36\00:08:50.63
That's 'cause you are
working with the body's rhythms.
00:08:50.66\00:08:53.26
And so when you eat
something before bed,
00:08:53.29\00:08:56.10
you're releasing that hormone
00:08:56.13\00:08:58.07
that you talk about so
much and that's insulin.
00:08:58.10\00:09:00.24
When that's released,
human growth hormone isn't.
00:09:00.27\00:09:03.20
So your body is
working on digesting food
00:09:03.24\00:09:05.31
and instead of
resting, it's working.
00:09:05.34\00:09:07.88
And so you're not getting
any human growth hormone,
00:09:07.91\00:09:10.31
and so human growth
hormone has been looked at
00:09:10.35\00:09:13.38
as kind of the super
thing that people gonna take
00:09:13.42\00:09:16.12
to keep themselves younger,
a lot of actors and athletes
00:09:16.15\00:09:19.55
on human growth hormone,
00:09:19.59\00:09:21.19
because it gives
them that extra edge.
00:09:21.22\00:09:23.39
But here is the thing Jay,
if you do aerobic exercise,
00:09:23.43\00:09:27.33
you can raise your human
growth hormone 100 percent.
00:09:27.36\00:09:31.10
If you do resistance exercise,
00:09:31.13\00:09:33.40
you can raise human growth
hormone 400 to 800 percent.
00:09:33.44\00:09:38.44
Now, if you do it medically,
00:09:38.47\00:09:41.01
not only it's
gonna have side effects
00:09:41.04\00:09:43.65
but it's also going to
be very, very expensive,
00:09:43.68\00:09:47.22
that's why it's
considered a drug
00:09:47.25\00:09:48.95
for the very, very wealthy.
00:09:48.98\00:09:50.42
But this human
growth hormone production
00:09:50.45\00:09:53.05
is vital to recovery,
00:09:53.09\00:09:55.16
and so lot of people
just fight on recovering.
00:09:55.19\00:09:57.59
Then you also
mention the melatonin.
00:09:57.63\00:09:59.79
You have the tryptophan,
to serotonin to melatonin
00:09:59.83\00:10:03.13
and that takes
place while you rest
00:10:03.16\00:10:04.93
and takes place
most effectively again
00:10:04.97\00:10:07.24
in the early hours of sleep
00:10:07.27\00:10:08.84
and so, if we're not
getting those proper chemicals,
00:10:08.87\00:10:12.04
our body is gonna
start fighting back.
00:10:12.07\00:10:14.61
And you look at
any type of research,
00:10:14.64\00:10:17.15
it talks about depression,
so many other things,
00:10:17.18\00:10:19.85
our cortisol level
is going off the chart
00:10:19.88\00:10:21.88
which is a negative effect
on the body's normal chemistry.
00:10:21.92\00:10:26.12
And if you are not
getting adequate sleep
00:10:26.15\00:10:27.92
during the proper time
frames, you're gonna suffer.
00:10:27.96\00:10:31.29
Okay, so what we're
looking at right now
00:10:31.33\00:10:33.90
is we are looking at the balance
00:10:33.93\00:10:35.66
of the whole lifestyle.
00:10:35.70\00:10:37.03
Exactly.
00:10:37.07\00:10:38.40
So many times people
look at a fitness program
00:10:38.43\00:10:40.07
and they say, I exercise,
I'm eating really well,
00:10:40.10\00:10:43.14
but what about the
rest of the balance
00:10:43.17\00:10:45.01
about getting up
at a regular time.
00:10:45.04\00:10:47.48
How about that, Dick, about
getting up on a regular time,
00:10:47.51\00:10:49.81
not only going to
bed at a regular time,
00:10:49.84\00:10:51.41
but getting up
even on the weekends.
00:10:51.45\00:10:53.21
Yes.
00:10:53.25\00:10:54.58
We sabotage our own programs
00:10:54.62\00:10:56.35
by staying up
late on the weekends,
00:10:56.38\00:10:58.25
getting up late, okay,
00:10:58.29\00:10:59.95
and so we're looking at that,
00:10:59.99\00:11:01.32
then we're looking
at a seven day cycle
00:11:01.36\00:11:03.43
and there is even some
early research coming out.
00:11:03.46\00:11:05.29
Now, where it
looks like possibly
00:11:05.33\00:11:06.66
there is annual
rhythm in the body,
00:11:06.70\00:11:09.70
a circa annual
rhythm of the body.
00:11:09.73\00:11:12.50
So that's interesting.
00:11:12.53\00:11:13.87
Sounds like a lot of people have
00:11:13.90\00:11:15.24
a lot of time in their hand.
00:11:15.27\00:11:16.74
That's what
researchers do, Dick.
00:11:16.77\00:11:18.74
They go and do these
things and then we come here
00:11:18.77\00:11:20.91
and talk about them, okay.
00:11:20.94\00:11:23.01
So what we're gonna do
next is we're gonna go...
00:11:23.04\00:11:26.31
Last time we
talked about green salads,
00:11:26.35\00:11:28.38
okay, doing greens.
00:11:28.42\00:11:29.92
And the first thing
people want to talk about is
00:11:29.95\00:11:31.55
what can I put on them.
00:11:31.59\00:11:33.36
What about some dressings,
00:11:33.39\00:11:34.72
making dressings
out of seeds and nuts.
00:11:34.76\00:11:36.73
Have you ever done that?
00:11:36.76\00:11:38.09
Well, I just love to
have avocado on that,
00:11:38.13\00:11:40.30
I think it's absolutely awesome,
00:11:40.33\00:11:42.03
but I know that
there are a lot of...
00:11:42.06\00:11:44.43
I've never had been a
real smears and spreads guy.
00:11:44.47\00:11:47.20
Okay.
00:11:47.24\00:11:48.57
But I know that Chloe
have some wonderful recipes
00:11:48.60\00:11:51.41
and again you're kind
of a Chloe kind of server
00:11:51.44\00:11:54.38
of her fine food so...
00:11:54.41\00:11:56.41
I like to test
our products for her.
00:11:56.44\00:11:58.48
Okay, what we're gonna do,
00:11:58.51\00:11:59.95
this week Chloe is gonna show us
00:11:59.98\00:12:01.68
how we can kind of
dress up our salads
00:12:01.72\00:12:03.99
and maybe even put some
dressings and some toppings
00:12:04.02\00:12:06.65
and things together
00:12:06.69\00:12:08.02
that we can
complement other foods,
00:12:08.06\00:12:09.62
but they are not
just to fluff the food,
00:12:09.66\00:12:11.99
it's also there is ingredients
in there that actually help us
00:12:12.03\00:12:15.40
get the nutrients we
need so we can get fit rest
00:12:15.43\00:12:18.27
and actually keep
them anti-inflammatory
00:12:18.30\00:12:20.47
'cause lot of people
don't rest well, Dick,
00:12:20.50\00:12:22.60
because they have inflammation.
00:12:22.64\00:12:24.31
Okay so we're talking
about nutrients in our foods
00:12:24.34\00:12:27.48
that can help extinguish
the fire and keep that down.
00:12:27.51\00:12:31.51
So she is not
going to be showing us
00:12:31.55\00:12:32.88
how to make Thousand
Island dressing and...
00:12:32.91\00:12:34.25
But probably not
maybe... Ranch dressing.
00:12:34.28\00:12:35.88
Well, people,
maybe we can alter that,
00:12:35.92\00:12:37.79
we could help
them in the future,
00:12:37.82\00:12:39.35
alter and take
their great recipes.
00:12:39.39\00:12:41.09
So what happens
when people do have like
00:12:41.12\00:12:42.59
Thousand Island
dressing or Ranch dressing
00:12:42.62\00:12:44.63
that they're gonna buy
out of a grocery store.
00:12:44.66\00:12:46.16
Okay, typically when you
look at the ingredient list
00:12:46.19\00:12:48.36
is this longer than some...
00:12:48.40\00:12:51.07
Sometimes the
alphabet in the phonebook
00:12:51.10\00:12:53.23
and certain names.
00:12:53.27\00:12:54.60
Okay, so what we want to do is
I want to minimize those things
00:12:54.64\00:12:57.21
and not bring in
these fake food ingredients
00:12:57.24\00:12:59.87
and things like that,
00:12:59.91\00:13:01.24
but we want to
bring in real nutrients,
00:13:01.28\00:13:02.68
real phytochemicals
and things like that,
00:13:02.71\00:13:05.68
that taste good.
00:13:05.71\00:13:07.05
Now, remember all these recipes
we are sharing with people,
00:13:07.08\00:13:09.18
they are restaurant tested.
00:13:09.22\00:13:11.02
Remember Chloe and I had
two different restaurants, okay.
00:13:11.05\00:13:14.52
Thousands of people
have eaten these foods.
00:13:14.56\00:13:17.66
Okay, and they are
not just health nuts
00:13:17.69\00:13:19.03
that would come in,
they want food from scratch,
00:13:19.06\00:13:21.43
and so these recipes
that we are giving to people
00:13:21.46\00:13:23.47
not only in our
website but right here
00:13:23.50\00:13:25.63
when Chloe gets in there
00:13:25.67\00:13:27.00
and gets going on
her part of the program,
00:13:27.04\00:13:30.11
but they're
restaurant tested recipes, okay,
00:13:30.14\00:13:33.04
so we're competing
with Thousand Islands
00:13:33.07\00:13:35.41
and Ranch and things like that,
00:13:35.44\00:13:37.28
and in the sense sometimes
00:13:37.31\00:13:38.65
people's taste buds need
to take time to switch over,
00:13:38.68\00:13:41.58
'cause you are not
eating a stimulating diet
00:13:41.62\00:13:43.82
with a lot of sugars and
lot of stimulants in 'em.
00:13:43.85\00:13:46.29
So let's break
down and go to Chloe
00:13:46.32\00:13:48.19
and she can show us some
cool recipes for dressings,
00:13:48.22\00:13:53.56
spreads and things like that.
00:13:53.60\00:13:56.90
Hi, in this
session we're going to be
00:13:56.93\00:14:00.04
talking about spreads,
dressings and toppings.
00:14:00.07\00:14:03.64
And this is also a way
00:14:03.67\00:14:05.07
to incorporate
healthy fats into your diet.
00:14:05.11\00:14:08.28
So we're gonna be
doing three things today.
00:14:08.31\00:14:10.78
We're going to be
doing a melty cheese
00:14:10.81\00:14:12.98
which is like a nut
cheese where we gonna use
00:14:13.01\00:14:16.12
couple of different types
of nuts and seeds in there.
00:14:16.15\00:14:19.09
We're going to
be making a hummus
00:14:19.12\00:14:21.42
and we're going to be
making a garlic feta dressing.
00:14:21.46\00:14:25.26
Okay we're gonna
start our melty cheese,
00:14:25.29\00:14:28.23
and for this melty cheese
00:14:28.26\00:14:29.96
we're going to
add a quarter cup,
00:14:30.00\00:14:32.03
I like to do even round number.
00:14:32.07\00:14:33.97
So we're doing a
quarter cup of cashews
00:14:34.00\00:14:37.87
and then a quarter cup
of the sunflower seeds.
00:14:37.91\00:14:42.51
We're also going to put
in a quarter cup of oats,
00:14:42.54\00:14:45.51
quarter cup of
nutritional yeast,
00:14:49.88\00:14:52.32
and for color and a
little bit of flavor,
00:14:55.36\00:14:58.59
we're gonna use red pepper.
00:14:58.63\00:15:01.43
So we're gonna put our
quarter cup of red pepper in.
00:15:01.46\00:15:08.37
We're also adding
half a tablespoon of salt
00:15:08.40\00:15:13.11
and onion powder.
00:15:13.14\00:15:17.75
And then to give
it that little zip,
00:15:17.78\00:15:20.28
we're gonna add a tablespoon
of fresh squeezed lemon.
00:15:21.28\00:15:27.16
Let's go tablespoon and a half.
00:15:27.19\00:15:30.03
A fresh squeezed lemon.
00:15:30.06\00:15:32.89
So now that we
have that all together,
00:15:32.93\00:15:36.80
we're gonna add a cup
of boiling water to this.
00:15:36.83\00:15:40.70
I'd like to add hot water
00:15:40.74\00:15:42.24
because the hot
water helps the nuts
00:15:42.27\00:15:45.84
kind of disappear
when you blend them up.
00:15:45.87\00:15:49.84
So had a cup, about a cup there,
00:15:49.88\00:15:54.18
and then I put my top on
00:15:54.22\00:15:57.75
and turn it upside down
00:15:57.79\00:15:59.12
and get everything
down to the bottom,
00:15:59.15\00:16:01.19
so we can blend this up.
00:16:01.22\00:16:02.92
Okay, we have an
additional cup of water
00:16:07.23\00:16:09.90
boiling on the stove
00:16:09.93\00:16:11.83
and we're gonna add our mixture.
00:16:11.87\00:16:16.40
We want to kind of
stir it as it goes in
00:16:16.44\00:16:18.57
so it doesn't clump.
00:16:18.61\00:16:20.58
Okay, see how our
cheese is thickening up.
00:16:20.61\00:16:25.88
This would be great to use
in some of our other recipes.
00:16:25.91\00:16:30.42
All right, next
we're gonna make hummus.
00:16:30.45\00:16:32.59
Now, today we are
using garbanzo beans
00:16:32.62\00:16:35.22
but you can use any
type of bean you want to.
00:16:35.26\00:16:38.96
And I'd like to
have it heated up,
00:16:38.99\00:16:40.90
so I have them heated up,
00:16:40.93\00:16:42.50
and we're gonna pour
them into our blender bullet.
00:16:42.53\00:16:44.73
And to that we're going to add
00:16:48.87\00:16:52.54
two tablespoons of lemon.
00:16:52.57\00:16:58.31
We're gonna add a
large garlic clove.
00:16:58.35\00:17:00.62
Now, you can put
lots of garlic in hummus.
00:17:00.65\00:17:03.59
Traditionally also olive
oil is a big part of hummus
00:17:03.62\00:17:07.29
but we are only putting
in one tablespoon today.
00:17:07.32\00:17:12.83
Now, the key
ingredient to hummus
00:17:12.86\00:17:15.10
with garbanzo beans is tahini.
00:17:15.13\00:17:18.13
So we're gonna add a
quarter cup of tahini
00:17:18.17\00:17:21.90
to our mixture today.
00:17:21.94\00:17:27.54
Okay, now we have all our
ingredients in our bullet,
00:17:27.58\00:17:32.88
and we're gonna
blend this altogether now.
00:17:32.91\00:17:35.85
You see how nice
and thick it got.
00:17:41.96\00:17:43.86
And as it cools
it thickens as well.
00:17:46.90\00:17:51.43
Our hummus is ready to serve.
00:17:51.47\00:17:56.40
Now, we're ready to make
our garlic feta dressing.
00:17:56.44\00:18:00.38
So we're going to
start with a cup of cashews.
00:18:00.41\00:18:05.65
And once again
because we're blending this,
00:18:05.68\00:18:07.62
I love to use hot water
because it helps the nuts
00:18:07.65\00:18:11.75
soften and blend in nicer.
00:18:11.79\00:18:14.52
So we'll be putting
water, water in here.
00:18:14.56\00:18:20.30
We're gonna ahead and
add just a tiny bit of honey
00:18:20.33\00:18:22.93
just for a sweetener here.
00:18:22.96\00:18:26.03
Just one tablespoon.
00:18:26.07\00:18:28.47
We're gonna add
tablespoon of brown rice flour,
00:18:28.50\00:18:31.91
teaspoon of salt,
00:18:31.94\00:18:33.27
a teaspoon of nutritional yeast,
00:18:33.31\00:18:35.14
tablespoon of onion chopped up
00:18:35.18\00:18:37.75
and two nice
size cloves of garlic.
00:18:37.78\00:18:42.32
Go ahead and put that on.
00:18:42.35\00:18:43.99
Once again, go
back to our blender,
00:18:44.02\00:18:47.19
make sure
everything comes to the bottom
00:18:47.22\00:18:49.79
so we can blend this well
00:18:49.82\00:18:52.33
and here we go.
00:18:52.36\00:18:53.70
Okay, we're adding a
quarter cup of water.
00:18:58.70\00:19:01.64
Now, the same base can be
used in two different ways,
00:19:07.18\00:19:11.18
so I'm gonna show you both ways.
00:19:11.21\00:19:12.98
We're gonna pour
half of our mixture
00:19:13.01\00:19:14.82
into each bowl.
00:19:14.85\00:19:16.95
Okay.
00:19:21.42\00:19:23.93
You can either add for texture
00:19:23.96\00:19:27.46
some shredded tofu
00:19:27.50\00:19:31.40
or avocado.
00:19:31.43\00:19:34.90
So we're gonna add in
00:19:34.94\00:19:37.67
a half a cup of
our shredded tofu
00:19:37.71\00:19:43.21
into our first bowl.
00:19:43.24\00:19:45.61
When picking an avocado, I
always like to pick the ones
00:19:45.65\00:19:48.15
with the stem still in tact.
00:19:48.18\00:19:51.29
And we'll just start
scooping it into our dressing
00:19:51.32\00:19:55.06
or you can just
squeeze it out either way.
00:19:55.09\00:20:00.00
Stirring in our avocado
00:20:00.03\00:20:03.77
and we'll also stir in our tofu.
00:20:03.80\00:20:06.74
All right, one
base, two great dressings.
00:20:10.01\00:20:14.41
We're ready for
our exercise component
00:20:16.51\00:20:18.88
and during this
program we're just showing you
00:20:18.91\00:20:21.02
little segments of exercise
00:20:21.05\00:20:22.95
and you actually
get full workouts
00:20:22.98\00:20:24.69
by going to optimize4life.org.
00:20:24.72\00:20:27.16
We have a lot of videos
00:20:27.19\00:20:28.52
for also to different situations
00:20:28.56\00:20:31.36
and for different
people, seniors, rehab,
00:20:31.39\00:20:35.40
women, men, bulking up,
trimming down, whatever.
00:20:35.43\00:20:38.93
And so today we're gonna work
on something for the shoulders
00:20:38.97\00:20:42.20
and this is a
very important area
00:20:42.24\00:20:44.61
and reason why is because, Lisa,
00:20:44.64\00:20:46.54
when people get older,
00:20:46.57\00:20:48.51
two-thirds of all
women over the age of 75
00:20:48.54\00:20:51.88
can no longer put 10
pounds over their head.
00:20:51.91\00:20:55.65
One of these. One of those.
00:20:55.68\00:20:57.49
And what does that mean
practically is they no longer
00:20:57.52\00:20:59.79
can carry their own groceries,
00:20:59.82\00:21:01.32
very hard for them
to get off the floor
00:21:01.36\00:21:02.82
if they happen to fall.
00:21:02.86\00:21:04.19
They can't pick up
their grandchildren anymore,
00:21:04.23\00:21:06.39
so the reality is that they
are just losing the weakness
00:21:06.43\00:21:08.66
but it's not just women,
00:21:08.70\00:21:10.90
so there is
two-thirds of all women
00:21:10.93\00:21:13.13
and one-third of all
men over the age of 75
00:21:13.17\00:21:16.40
can no longer put 10
pounds over their head.
00:21:16.44\00:21:18.14
And that's very sad because
00:21:18.17\00:21:19.77
we should still be
able to live a very full
00:21:19.81\00:21:22.41
and abundant life
even at the age of 75,
00:21:22.44\00:21:24.75
if we simply just keep
exercising and working out.
00:21:24.78\00:21:28.15
So, and of course
you and I both seen
00:21:28.18\00:21:30.22
numerous seniors
get very, very strong,
00:21:30.25\00:21:32.99
and we have people at
our facility right now,
00:21:33.02\00:21:35.49
they're 85 and
doing absolutely fabulous.
00:21:35.52\00:21:38.76
So, Lisa is gonna
get into what we call
00:21:38.79\00:21:40.93
a soft knee
position with her legs
00:21:40.96\00:21:43.50
and also this
exercise can be done
00:21:43.53\00:21:46.20
very effectively in a
chair where you can sit down
00:21:46.23\00:21:48.77
and have a back
brace and she gonna bring
00:21:48.80\00:21:51.24
the weights up to her shoulders
00:21:51.27\00:21:52.91
and she's gonna go
ahead and press up.
00:21:52.94\00:21:55.04
Now, one thing I want you
to notice is you only gonna
00:21:55.08\00:21:57.05
come down to a 90
degree bend of the elbow
00:21:57.08\00:21:59.55
and then back up again.
00:21:59.58\00:22:01.88
Because sometimes
when we go down too far,
00:22:01.92\00:22:04.65
we can get an
overstretch down this area
00:22:04.69\00:22:07.06
of some of those
muscles and causes some pain
00:22:07.09\00:22:10.03
especially in
levator scapulae area.
00:22:10.06\00:22:13.13
Okay, push up.
00:22:13.16\00:22:14.50
Now, let's rotate the
grip a little bit her.
00:22:14.53\00:22:17.03
Let's go that
way. Okay, push-up.
00:22:17.07\00:22:19.93
Lot of times
people need to switch
00:22:19.97\00:22:21.37
to a more neutral grip
00:22:21.40\00:22:24.44
because that will help
them to have less shoulder pain.
00:22:24.47\00:22:27.54
Now we can also do and
rotate as you push up Lisa,
00:22:27.58\00:22:30.28
so you're gonna begin,
now rotate as you push up.
00:22:30.31\00:22:32.48
There you go, now back down.
00:22:32.51\00:22:33.98
And there is
also another good way
00:22:34.28\00:22:35.92
to enhance a little
more deltoid activity.
00:22:35.95\00:22:38.85
In fact, Arnold
Schwarzenegger introduced this.
00:22:38.89\00:22:41.69
In fact he did all the
way around to the front
00:22:41.72\00:22:43.89
and then
pressed up and turned it
00:22:44.23\00:22:46.53
and they started
calling it the Arnold press.
00:22:46.56\00:22:49.16
But just a way of
engaging more muscle fiber
00:22:49.20\00:22:51.97
and that helps
strengthen the shoulder area.
00:22:52.00\00:22:54.04
Okay, that's good.
00:22:54.07\00:22:56.17
And by keeping
them at 90 degree,
00:22:56.20\00:22:59.07
we're gonna minimize the
amount of stress we put on
00:22:59.11\00:23:02.04
that shoulder girdle
but still give a good enough
00:23:02.08\00:23:05.35
range of motion to stimulate
and develop the deltoids.
00:23:05.38\00:23:08.05
And the deltoid
muscle very important muscle
00:23:08.08\00:23:10.82
that it's like the
cap of the shoulder
00:23:10.85\00:23:13.42
and you have three
different bands on there,
00:23:13.46\00:23:14.96
you have the posterior deltoid,
00:23:14.99\00:23:17.73
the medial deltoid
and the anterior deltoid
00:23:17.76\00:23:20.26
and the shoulder
presses will help
00:23:20.30\00:23:22.16
work most aspects of that.
00:23:22.20\00:23:23.70
Well, pretty much
all aspects of that.
00:23:23.73\00:23:25.43
Okay, Lisa, thanks
a lot, appreciate it.
00:23:25.47\00:23:28.77
And now we're
coming back to Dr. Sutliffe
00:23:28.80\00:23:32.37
and we're gonna talk
a little bit more now
00:23:32.41\00:23:34.64
about how to rest properly.
00:23:34.68\00:23:36.64
Dr. Sutliffe,
what do you got for us?
00:23:36.68\00:23:38.01
Okay, let's talk now,
00:23:38.05\00:23:39.38
we've talked a little
bit about circadian rhythms,
00:23:39.41\00:23:41.85
24 hour rhythms,
00:23:41.88\00:23:43.95
circaseptan
rhythm seven days a week.
00:23:43.99\00:23:46.49
So we're trying to
synchronize our bodies
00:23:46.52\00:23:48.62
to cooperate with the way
we're intended to operate.
00:23:48.66\00:23:51.86
So I have 10 sleep strategies
written down here, Dick,
00:23:52.09\00:23:55.83
maybe we have more, but
what I want to make sure
00:23:55.86\00:23:57.97
we get these in so
we want to number one
00:23:58.00\00:23:59.93
establish a consistent
sleep and wake time, okay.
00:23:59.97\00:24:04.71
One question I'd
like to ask you, Jay, is
00:24:04.74\00:24:07.24
how about the people
in the Adventist church
00:24:07.28\00:24:10.15
we have this thing
called lay activities,
00:24:10.18\00:24:12.35
and lot of times people
go and have this big potluck
00:24:12.38\00:24:14.95
and eat a bunch of
food and then they go home
00:24:14.98\00:24:17.82
and they lay
down and take a nap.
00:24:17.85\00:24:19.45
We're gonna spend a
whole session on digestion
00:24:19.49\00:24:22.59
but just a
little nugget for math.
00:24:22.62\00:24:25.16
What we want to
do is make sure that
00:24:25.19\00:24:26.53
we stay in upright position
00:24:26.56\00:24:28.06
when we're digesting
the food and ideally,
00:24:28.10\00:24:30.27
even maybe even lightly walking,
00:24:30.30\00:24:32.27
exercising helps
with the digestion.
00:24:32.30\00:24:35.40
Okay, when we laid down
00:24:35.44\00:24:36.81
in the sense we
have a opportunity
00:24:36.84\00:24:38.21
to regurgitate the food
00:24:38.24\00:24:40.38
which is we
don't want to do that,
00:24:40.41\00:24:41.74
okay, so we want to
stay in upright position.
00:24:41.94\00:24:43.91
Now I think, it's
actually probably a guy
00:24:43.95\00:24:46.01
that invented the lazy boy chair
00:24:46.05\00:24:47.98
'cause at least he
stays in a 45 degree,
00:24:48.02\00:24:50.05
don't you, Dick?
00:24:50.09\00:24:51.42
It sounds like a man invention,
00:24:51.45\00:24:52.79
but the other thing
about that it's also been found
00:24:52.82\00:24:55.46
if you recline and
sleep after eating,
00:24:55.49\00:24:58.29
it's a great way
to create dementia.
00:24:58.33\00:25:01.50
That's right. That's right.
00:25:01.53\00:25:02.86
And we don't,
certainly don't want that.
00:25:02.90\00:25:04.23
We don't want to
bring that on any faster
00:25:04.27\00:25:05.63
that might happen on its own.
00:25:05.67\00:25:07.00
That's right.
00:25:07.04\00:25:08.37
Okay, so we're
looking at establishing
00:25:08.40\00:25:10.57
a sleep and wake time
00:25:10.61\00:25:12.54
that's consistent
throughout the week.
00:25:12.57\00:25:15.04
Secondly you
brought that up about
00:25:15.08\00:25:16.88
going to bed on
an empty stomach.
00:25:16.91\00:25:18.81
And I actually if
I'm gonna take a nap,
00:25:18.85\00:25:20.92
I would actually make sure
that I actually go to the nap
00:25:20.95\00:25:25.15
on an empty stomach
'cause you'll wake up
00:25:25.19\00:25:27.06
all kind of groggy
and you talked about
00:25:27.09\00:25:29.19
milk, eggs and sugar
making a perfect alcohol, okay.
00:25:29.22\00:25:32.79
We actually have these little
distilleries in our system,
00:25:32.83\00:25:35.30
they called the stomach
00:25:35.33\00:25:36.67
and we start
creating gases, okay.
00:25:36.70\00:25:39.20
And the gas has to go out
00:25:39.23\00:25:40.57
one way or the
other, but we'll talk...
00:25:40.60\00:25:41.94
That's getting
into digestion again.
00:25:41.97\00:25:43.30
We're starting to run
out of time there, doctor,
00:25:43.34\00:25:44.67
so we better finish this off.
00:25:44.71\00:25:46.04
Okay, so talk to me
about alcohol, caffeine,
00:25:46.07\00:25:48.54
those types of things in sleep.
00:25:48.58\00:25:50.35
You want to limit those?
00:25:50.38\00:25:51.81
Absolutely, we
don't want those at all.
00:25:51.85\00:25:54.05
What about keeping a sleep log,
00:25:54.08\00:25:56.08
maybe some
people want to look at
00:25:56.12\00:25:57.52
what they need to
do, write it down, okay.
00:25:57.55\00:26:00.59
What about also maybe relaxing,
00:26:00.62\00:26:04.13
turning all screens off.
00:26:04.16\00:26:06.43
I have college students
who sleep with their phones
00:26:06.46\00:26:09.26
and they tell me
how poor their sleep is.
00:26:09.30\00:26:11.30
I tell 'em put the
phone in another room
00:26:11.33\00:26:13.87
and you get better sleep.
00:26:13.90\00:26:15.24
And time and time
again if they do that,
00:26:15.27\00:26:16.97
they get better sleep.
00:26:17.01\00:26:18.71
Okay, so another
thing we want to look at is
00:26:18.74\00:26:20.48
using our bed
area not for studying,
00:26:20.51\00:26:24.15
not for watching TV
but only for sleep, okay.
00:26:24.18\00:26:27.72
So how is that?
00:26:27.75\00:26:29.28
Sleep in a
comfortable bed and mattress.
00:26:29.32\00:26:31.65
Some people use
the sleep number bed,
00:26:31.69\00:26:33.39
some people use
different pillows,
00:26:33.42\00:26:35.42
things like that,
memory foam, okay.
00:26:35.46\00:26:37.83
Another thing is
this how about pets.
00:26:37.86\00:26:40.33
Pets are
sometimes the thing that...
00:26:40.36\00:26:42.70
Talk to my wife.
00:26:42.73\00:26:44.30
To disrupt our
sleep the most, okay.
00:26:44.33\00:26:46.84
We have this joke
about raining cats and dogs.
00:26:46.87\00:26:49.80
Yeah, they rain in our house
00:26:49.84\00:26:51.27
and they actually are
in the bed with us, okay.
00:26:51.31\00:26:53.48
And sometimes that
can be in the way as well.
00:26:53.51\00:26:56.44
So those are some of
the tips, some of the ideas,
00:26:56.48\00:26:59.41
I don't know if
that's all ten of them
00:26:59.45\00:27:00.78
but do you have
anything to add to that?
00:27:00.82\00:27:02.15
Do you have anything?
00:27:02.18\00:27:03.52
It sounds like you got it
pretty well and I actually,
00:27:03.55\00:27:04.89
I was joking, we
actually, when I first,
00:27:04.92\00:27:07.09
Lisa and I first got married,
she kind of encouraged the cat
00:27:07.12\00:27:10.63
but you know that
didn't workout real well,
00:27:10.66\00:27:12.93
and she likes to
walk on your head
00:27:12.96\00:27:14.86
when you're just falling asleep.
00:27:14.90\00:27:16.56
I don't know what you
do with your dog, but yeah,
00:27:16.60\00:27:19.13
it's good to keep the
bed room environment clean
00:27:19.17\00:27:23.17
and keep it dark.
00:27:23.20\00:27:24.54
That's right.
00:27:24.57\00:27:25.91
Lot of artificial
lights and so forth people have
00:27:25.94\00:27:27.58
can really affect sleeping,
so you want the room very dark
00:27:27.61\00:27:30.81
and that will help you to
get adequate rest as well.
00:27:30.85\00:27:33.45
That's right.
00:27:33.48\00:27:34.82
It's a very important topic
00:27:34.85\00:27:36.65
and people often
times don't understand
00:27:36.69\00:27:38.22
how sleep affects
overall health but it does.
00:27:38.25\00:27:41.12
It's part of an
optimum lifestyle program.
00:27:41.16\00:27:43.83
And again we want to encourage
you to go to our website
00:27:43.86\00:27:46.19
at optimize4life.org.
00:27:46.23\00:27:48.16
We just really
appreciate you tuning in,
00:27:48.20\00:27:51.13
Jay and I love
doing this program.
00:27:51.17\00:27:53.03
God bless you.
00:27:53.07\00:27:54.40
We look forward to seeing
you next time on optimize4life.
00:27:54.44\00:27:57.07