According to
the American Journal
00:00:01.36\00:00:02.70
of Clinical Nutrition,
00:00:02.73\00:00:04.07
calcium related disease is
caused by a lack of calcium
00:00:04.10\00:00:06.50
consumption is not known
to occur in humans at all.
00:00:06.53\00:00:09.84
Now, it's not saying
00:00:09.87\00:00:11.21
they're not
calcium related diseases.
00:00:11.24\00:00:12.91
It's just that it's not caused
by lack of calcium consumption.
00:00:12.94\00:00:16.41
You wonder what the truth is
00:00:16.44\00:00:18.31
and how to avoid
things like osteoporosis?
00:00:18.35\00:00:21.28
Find out how to
optimize your lifestyle
00:00:21.32\00:00:23.52
next on Optimize 4 Life.
00:00:23.55\00:00:25.35
Hello, I'm Dick
Nunez, exercise physiologist.
00:00:48.78\00:00:51.95
And I'm Jay Sutcliffe,
00:00:51.98\00:00:53.31
professor and
registered dietician.
00:00:53.35\00:00:55.62
Dick, week seven, here we are...
00:00:55.65\00:00:58.55
We're rolling.
00:00:58.59\00:00:59.92
Wow, okay,
00:00:59.95\00:01:01.29
so people are making
changes following along,
00:01:01.32\00:01:03.53
maybe just jump it in right now.
00:01:03.56\00:01:04.96
Okay.
00:01:04.99\00:01:06.33
And we need to deal with
another system in the body
00:01:06.36\00:01:09.76
that's really kind of
00:01:09.80\00:01:11.13
the structural
integrity of the body.
00:01:11.17\00:01:13.50
We're gonna talk about
the skeletal system today.
00:01:13.54\00:01:16.00
It is definitely that,
00:01:16.04\00:01:17.37
it is the
structure of your body.
00:01:17.41\00:01:19.17
Okay, so let's
take a look at this
00:01:19.21\00:01:21.01
because there's
a lot of confusion
00:01:21.04\00:01:22.64
maybe
misunderstanding or half truths
00:01:22.68\00:01:25.41
that people understand about
00:01:25.45\00:01:26.78
how their bone
structure is put together.
00:01:26.82\00:01:29.15
So maybe we should talk
a little bit about anatomy
00:01:29.18\00:01:31.02
and physiology of the
parts and the function.
00:01:31.05\00:01:33.39
So why don't we start
with the parts of the body,
00:01:33.42\00:01:35.29
the skeletal system?
00:01:35.32\00:01:37.36
What can you tell us about that?
00:01:37.39\00:01:39.19
Well, the skeleton is
bones coming to bones,
00:01:39.23\00:01:42.13
hooked by ligaments,
00:01:42.16\00:01:43.63
making up the foundation of
where your muscles attach to.
00:01:43.67\00:01:47.54
And as we've talked before,
00:01:47.57\00:01:49.27
all the joints
are actually very weak
00:01:49.30\00:01:51.14
unless you have
muscles crossing those joints.
00:01:51.17\00:01:53.54
They're not gonna
function very well.
00:01:53.58\00:01:55.31
And of course, we also know that
00:01:55.34\00:01:57.71
the bones are
subject to getting stronger
00:01:57.75\00:02:00.68
or weaker just like
the muscles of the body,
00:02:00.72\00:02:03.05
so something has to be done.
00:02:03.08\00:02:04.75
And of course as we talk
with any of the body parts,
00:02:04.79\00:02:07.52
what we eat,
how much we exercise
00:02:07.56\00:02:10.19
and the thoughts we have
00:02:10.23\00:02:11.59
all affect all the
elements of the body,
00:02:11.63\00:02:13.43
skeleton included.
00:02:13.46\00:02:14.80
Okay.
00:02:14.83\00:02:16.16
So let's talk about the,
00:02:16.20\00:02:17.53
the elements of
the skeletal system,
00:02:17.57\00:02:20.60
what they're made out of.
00:02:20.64\00:02:21.97
We think about only calcium,
like it's 100 percent calcium,
00:02:22.00\00:02:24.77
is that, what else do
we have to think about,
00:02:24.81\00:02:26.74
we have to think about the,
00:02:26.78\00:02:28.31
how that you talked
about the ligaments,
00:02:28.34\00:02:30.61
the muscles
stressing on there and stuff.
00:02:30.65\00:02:32.58
How does that actually work?
00:02:32.61\00:02:34.18
So let's talk about
physiology a little bit now,
00:02:34.22\00:02:36.62
and how the bones
actually strengthen,
00:02:36.65\00:02:38.65
how they absorb the calcium,
00:02:38.69\00:02:40.22
and how the
magnesium helps balance
00:02:40.26\00:02:42.26
that out the vitamin K,
different things like that.
00:02:42.29\00:02:45.09
Jay, one thing
I'd like to say is,
00:02:45.13\00:02:46.80
even before we go into that is
00:02:46.83\00:02:48.36
even the Bible talks about
00:02:48.40\00:02:50.20
that a merry heart
does well like medicine
00:02:50.23\00:02:53.60
but a sad spirit
drieth the bones.
00:02:53.64\00:02:55.97
That's right.
00:02:56.00\00:02:57.34
And so they even find that
00:02:57.37\00:02:58.71
drieth the bones
sounds like osteoporosis,
00:02:58.74\00:03:00.84
and they find
that being depressed
00:03:00.88\00:03:02.61
and so forth will
cause leeching of the calcium
00:03:02.64\00:03:05.88
and lead to
something like osteoporosis.
00:03:05.91\00:03:08.78
But as far as how the
whole thing works together,
00:03:08.82\00:03:12.05
you know the,
00:03:12.09\00:03:13.46
the bones are the
foundation for our movement
00:03:13.49\00:03:16.59
as far as whatever we do,
00:03:16.62\00:03:18.63
you know, it's holding us up,
00:03:18.66\00:03:20.80
it's holding us upright,
00:03:20.83\00:03:22.16
and we'd be in a mess if
we didn't have our skeleton,
00:03:22.20\00:03:24.07
we'd be just
collapsing around on the floor.
00:03:24.10\00:03:26.30
But those ligaments attach
00:03:26.33\00:03:28.27
to the muscles cross
the joint with the tendon
00:03:28.30\00:03:32.47
and come down into the next area
00:03:32.51\00:03:34.31
and allows you to
have functional movement.
00:03:34.34\00:03:36.68
Now one of the things that
00:03:36.71\00:03:38.05
people have a
lot of misconception
00:03:38.08\00:03:39.71
about is their abdominal.
00:03:39.75\00:03:41.15
You know, they
think they need to do
00:03:41.18\00:03:42.52
all sorts of leg
raises and so forth,
00:03:42.55\00:03:45.19
but the abdominal
muscle interesting, Jay,
00:03:45.22\00:03:47.16
does not cross the joint.
00:03:47.19\00:03:48.56
It only has a four
inch range of motion,
00:03:48.59\00:03:50.26
your abdomen does this to here.
00:03:50.29\00:03:52.66
It's all it does,
00:03:52.69\00:03:54.03
it's just four
inch range of motion,
00:03:54.06\00:03:55.40
doesn't cross the joint.
00:03:55.43\00:03:56.77
But other muscles
across the joint are
00:03:56.80\00:03:58.20
what give them their movement.
00:03:58.23\00:04:00.37
You have your rib cage of course
00:04:00.40\00:04:01.84
that's going to
give your internal organs
00:04:01.87\00:04:04.01
I had a young man one
time come up to me and said,
00:04:04.04\00:04:07.48
''Coach, coach I
can't lift weights anymore.
00:04:07.51\00:04:09.21
My mother said, if I do,
00:04:09.24\00:04:11.48
my muscles are going to
crush on my vital organs."
00:04:11.51\00:04:14.02
And I said, "You ever
heard of your rib cage,
00:04:14.05\00:04:16.05
that's what that's for."
00:04:16.08\00:04:17.42
Muscles are on
the outside of it,
00:04:17.45\00:04:18.79
so you're gonna be fine.
00:04:18.82\00:04:20.16
So but that's the structure
and stability of the body.
00:04:20.19\00:04:23.29
And of course
what we also know is
00:04:23.32\00:04:26.06
we start losing that
structure and stability,
00:04:26.09\00:04:28.53
then our posture
starts to collapse down.
00:04:28.56\00:04:31.13
Okay, okay so the muscles
strengthen the whole system,
00:04:31.17\00:04:35.44
hold the
skeletal system in place,
00:04:35.47\00:04:37.01
they work together.
00:04:37.04\00:04:38.54
Okay, what
about inside the bones
00:04:38.57\00:04:40.14
we have a bone marrow...
00:04:40.18\00:04:41.64
That's producing some
different blood cells,
00:04:41.68\00:04:44.08
immune system in there as well.
00:04:44.11\00:04:46.28
So it's not just a
structural piece either.
00:04:46.31\00:04:48.95
No, it's not
00:04:48.98\00:04:50.32
But it's interesting
how you pulled together
00:04:50.35\00:04:51.69
the mental aspect.
00:04:51.72\00:04:54.32
As the example was
Proverbs I think it's 17:22,
00:04:54.36\00:04:58.73
where you talked
about a cheerful heart
00:04:58.76\00:05:01.06
doeth good like a medicine,
00:05:01.10\00:05:02.43
we forget the second part
00:05:02.46\00:05:03.80
but a broken
spirit dries up the bones.
00:05:03.83\00:05:05.83
So the mental aspect of that,
00:05:05.87\00:05:08.07
we have the physical
aspect where they actually,
00:05:08.10\00:05:10.24
the structure of it and so forth
00:05:10.27\00:05:12.21
but what about when that
00:05:12.24\00:05:13.58
actually the
osteoporosis takes place.
00:05:13.61\00:05:16.75
Okay, I think we
have a graphic for that.
00:05:16.78\00:05:18.25
So we kind of take a
look at that on the screen.
00:05:18.28\00:05:20.52
And so when we talk
about osteoporosis it,
00:05:20.55\00:05:23.75
it's interesting when you
look around at the studies
00:05:23.79\00:05:25.79
that we find that in
the countries that consume
00:05:25.82\00:05:28.29
the most amount
of dairy products
00:05:28.32\00:05:30.09
also have the highest
instance of osteoporosis.
00:05:30.13\00:05:33.80
Want you take us through this
about the thinning of the bones
00:05:33.83\00:05:36.36
so we have a
normal bone on the left...
00:05:36.40\00:05:37.90
Right, right,
00:05:37.93\00:05:39.27
and you can see the density
of the of the bone matter.
00:05:39.30\00:05:41.54
And then oppose the other side
00:05:41.57\00:05:43.20
where you see the
decalcification taken place
00:05:43.24\00:05:45.54
and we start to getting
osteoporotic looking bone
00:05:45.57\00:05:48.04
where it began or osteopenia
00:05:48.08\00:05:50.05
which is the onset osteoporosis,
00:05:50.08\00:05:52.65
and so you want to have a
nice strong full bone structure
00:05:52.68\00:05:56.62
like we see on
the left hand side
00:05:56.65\00:05:59.02
where you want to
avoid the other side.
00:05:59.05\00:06:01.39
And of course that is
showing down at the bottom
00:06:01.42\00:06:03.86
that probably say the top
one is probably the osteopenia,
00:06:03.89\00:06:06.23
the down below is
probably the osteoporosis.
00:06:06.26\00:06:08.30
And it's bad news
00:06:08.33\00:06:09.66
and that means a lot
of times they say well,
00:06:09.70\00:06:12.20
"Grandma fell
down broke her hip.
00:06:12.23\00:06:14.37
No, grandma broke her
hip and then fell down."
00:06:14.40\00:06:16.34
Okay.
00:06:16.37\00:06:17.71
That's, that's right. Yeah.
00:06:17.74\00:06:19.07
Okay, so at most of the time
00:06:19.11\00:06:20.44
we're finding
that the bone breaks
00:06:20.48\00:06:21.81
then the person
falls rather than
00:06:21.84\00:06:23.18
falling and breaking.
00:06:23.21\00:06:24.55
Right.
00:06:24.58\00:06:25.91
But then we also from last week
00:06:25.95\00:06:27.28
we were talking a
little bit about muscularity,
00:06:27.32\00:06:28.65
okay, so stabilizing the joints,
00:06:28.68\00:06:30.89
so the falls also can
be a compounded situation
00:06:30.92\00:06:35.46
where we have weak muscles
00:06:35.49\00:06:37.13
and we also have the fall
00:06:37.16\00:06:38.76
and the weak bones
together falling down.
00:06:38.79\00:06:41.30
Okay, so the other
things we want to look at with,
00:06:41.33\00:06:44.30
with this whole
skeletal system is,
00:06:44.33\00:06:46.37
think about the lifespan
00:06:46.40\00:06:47.74
in the development
of the bone tissue,
00:06:47.77\00:06:50.41
okay, is we're born
they're pretty flexible
00:06:50.44\00:06:52.61
so they get
through the birth canal.
00:06:52.64\00:06:53.98
Right.
00:06:54.01\00:06:55.34
Right, I mean so
the bones are real, real
00:06:55.38\00:06:57.08
rigid at that time.
00:06:57.11\00:06:58.45
But as we go through
until about the age of what 30,
00:06:58.48\00:07:00.98
somewhere in there that
00:07:01.02\00:07:02.35
we're still
building that bone mass
00:07:02.38\00:07:03.99
and then basically
we've kind of peaked out
00:07:04.02\00:07:06.52
and we need to
maintain that for a lifespan...
00:07:06.55\00:07:10.06
With, with these
different lifestyle habits.
00:07:10.09\00:07:13.29
So isn't it like
00:07:13.33\00:07:14.66
when we get into
our late 20s and stuff.
00:07:14.70\00:07:16.60
Then we have to
almost kind of live on
00:07:16.63\00:07:19.23
what we've built up and maintain
00:07:19.27\00:07:21.27
for the rest of our lives.
00:07:21.30\00:07:22.64
Exactly and that's the
thing it's so sad, Jay,
00:07:22.67\00:07:24.31
because we know
00:07:24.34\00:07:25.67
a lot of the
lifestyle habits of today,
00:07:25.71\00:07:27.74
especially for the youth,
00:07:27.78\00:07:29.11
the young women of today,
00:07:29.14\00:07:30.55
the things they are
supposed to be doing now
00:07:30.58\00:07:32.55
are to get their
bones to optimum strength
00:07:32.58\00:07:36.58
to carry them through
the rest of your life,
00:07:36.62\00:07:38.35
and even where we are living
in the Verde Valley of Arizona,
00:07:38.39\00:07:42.12
there's, there are
lot of native Americans
00:07:42.16\00:07:44.53
around that area,
00:07:44.56\00:07:45.89
and of course lot of them
live on government subsidies
00:07:45.93\00:07:47.76
and so forth,
00:07:47.80\00:07:49.13
and the water
sometimes in the Verde Valley
00:07:49.16\00:07:51.73
isn't the best,
00:07:51.77\00:07:53.10
and so they're having
actually a lot of problems
00:07:53.13\00:07:54.84
with some of the young girls
00:07:54.87\00:07:56.20
from the native American schools
00:07:56.24\00:07:57.57
who play soccer and so
forth fracturing bones.
00:07:57.61\00:08:00.48
A lot of that is
happening at a very early age
00:08:00.51\00:08:03.35
and there are many
nutritional experts that say,
00:08:03.38\00:08:06.92
osteoporosis is bad now
00:08:06.95\00:08:08.62
but wait until this generation
of girls gets to be seniors.
00:08:08.65\00:08:13.15
It's gonna be off the chart
00:08:13.19\00:08:14.72
and we're
seeing it all the time,
00:08:14.76\00:08:16.46
people are getting
heavier and heavier
00:08:16.49\00:08:18.76
and their bones are
getting weaker and weaker,
00:08:18.79\00:08:20.46
and what's that's
just a recipe for disaster.
00:08:20.50\00:08:22.30
That's right.
00:08:22.33\00:08:23.67
And so a lot of
these, these things
00:08:23.70\00:08:25.03
we're consuming dietaries.
00:08:25.07\00:08:26.63
As a dietician I
just cringe at how much,
00:08:26.67\00:08:28.87
how many soft drinks
00:08:28.90\00:08:30.57
phosphoric acid
type foods we're eating.
00:08:30.61\00:08:32.97
Right.
00:08:33.01\00:08:34.34
Okay, and then we also
see that a lot of coffee
00:08:34.38\00:08:36.14
and things like
that leeching the calcium
00:08:36.18\00:08:37.65
out of the bloodstream,
00:08:37.68\00:08:39.01
out of the bones...
00:08:39.05\00:08:40.38
And alcohol
00:08:40.42\00:08:41.75
And alcohol. Right.
00:08:41.78\00:08:43.12
So really, that's why
I look at a lot of times
00:08:43.15\00:08:44.49
what we're consuming.
00:08:44.52\00:08:45.85
We think about the
food and lot of times
00:08:45.89\00:08:47.22
we forget about the beverage
part of our dietary intake.
00:08:47.26\00:08:50.46
How many beverages we're taking
00:08:50.49\00:08:52.13
and how that can in a
sense leach the calcium
00:08:52.16\00:08:54.16
out of the
bloodstream or out of the bone.
00:08:54.20\00:08:56.06
Any time we start
making our body more acidic...
00:08:56.10\00:08:58.27
Okay.
00:08:58.30\00:08:59.63
Then we have to get
calcium out of that bone matrix
00:08:59.67\00:09:01.80
to help neutralize that
00:09:01.84\00:09:03.44
and we need a lot of
water trying to do it,
00:09:03.47\00:09:05.57
and most people when
they drink a can of pop,
00:09:05.61\00:09:08.64
they're not
thinking about the fact well,
00:09:08.68\00:09:10.01
now they've to
drink 32 glasses of water
00:09:10.05\00:09:12.08
to neutralize the
acidic effect of this,
00:09:12.11\00:09:14.38
this glass of pop.
00:09:14.42\00:09:15.75
They're not thinking that way.
00:09:15.78\00:09:17.12
So the body has to go
into a defense mechanism,
00:09:17.15\00:09:18.52
it goes okay, what
do you need to do is
00:09:18.55\00:09:20.52
we're gonna have to pull
calcium from the ball matrix
00:09:20.56\00:09:22.59
in order to
stabilize the pH balance
00:09:22.62\00:09:24.36
that you just threw off
because of what you're eating,
00:09:24.39\00:09:26.33
and of course same thing
and you mention cultures that
00:09:26.36\00:09:29.10
do it a lot of dairy
00:09:29.13\00:09:30.47
or what you see is a
high protein content,
00:09:30.50\00:09:33.03
the higher the protein content
the more osteoporosis you have.
00:09:33.07\00:09:36.81
And of course and when
you have low protein content
00:09:36.84\00:09:39.41
not so much problem.
00:09:39.44\00:09:40.88
And of course
00:09:40.91\00:09:42.24
and how you get that
protein is also very important
00:09:42.28\00:09:43.71
because if you have a
lot of animal products
00:09:43.75\00:09:46.01
and have the high
sulfuric amino acids,
00:09:46.05\00:09:48.45
then you're gonna have more
problems of calcium leeching
00:09:48.48\00:09:50.35
as opposed to the plant proteins
00:09:50.39\00:09:52.05
that aren't gonna be high
in those sulfuric amino acids.
00:09:52.09\00:09:54.92
And that's what we're seeing
is that really the societies
00:09:54.96\00:09:57.36
that are doing more plant
based foods are actually having
00:09:57.39\00:10:00.90
more efficient
absorption from the calcium.
00:10:00.93\00:10:04.40
But we also don't
want to minimize the fact
00:10:04.43\00:10:07.00
that there's
magnesium, there's vitamin D.
00:10:07.04\00:10:08.74
Right.
00:10:08.77\00:10:10.11
Okay, Vitamin D is a
component of the skeletal system
00:10:10.14\00:10:13.01
of building that as well,
00:10:13.04\00:10:14.64
and some of the other
micronutrients vitamin K.
00:10:14.68\00:10:17.68
Okay, so, and you
know it's interesting that
00:10:17.71\00:10:19.28
we think we're so smart
00:10:19.31\00:10:20.95
and so we take
those supplements, okay.
00:10:20.98\00:10:23.18
Well, lot of times if
you've seen those x-rays
00:10:23.22\00:10:24.65
where they've done people where
00:10:24.69\00:10:26.02
some of the supplements aren't
even digested and absorbed.
00:10:26.05\00:10:28.56
And they actually
find the whole pill
00:10:28.59\00:10:30.69
going through the system
they can see it on an x-ray.
00:10:30.73\00:10:34.80
What I always find
interesting is that
00:10:34.83\00:10:36.23
lot of times we will say,
00:10:36.26\00:10:37.60
well, I take 800,000 milligrams
of calcium in a tablet.
00:10:37.63\00:10:41.64
Well, is it absorbed?
00:10:41.67\00:10:43.81
Is it utilized in the body?
00:10:43.84\00:10:45.61
But just like
you talked one time
00:10:45.64\00:10:46.98
on one of our programs,
00:10:47.01\00:10:48.34
Jay, you mentioned that
00:10:48.38\00:10:49.71
as a young man
and you wanted to...
00:10:49.74\00:10:51.08
You have the
bigorexia thing going
00:10:51.11\00:10:52.71
where you wanted
to get very large
00:10:52.75\00:10:54.25
and so you took all
sorts of protein powder
00:10:54.28\00:10:56.95
and made sure your
wore loose clothing to bed
00:10:56.99\00:10:58.99
because you're sure
when you woke up the morning
00:10:59.02\00:11:00.92
you were gonna be all of
a sudden be all bulked up.
00:11:00.96\00:11:03.29
So people think that
all as they have to do is
00:11:03.32\00:11:04.96
take a bunch of protein
and they gonna get big muscles.
00:11:04.99\00:11:08.20
People think automatically
you just take a bunch of calcium
00:11:08.23\00:11:11.30
and they're gonna
have stronger bone density.
00:11:11.33\00:11:13.54
But the thing is
we've got to create a need
00:11:13.57\00:11:15.90
in order for
those things to happen.
00:11:15.94\00:11:17.47
You have to work out in
order to build those muscles up.
00:11:17.51\00:11:19.94
You have to put
stimulation on the bones
00:11:19.97\00:11:21.58
to make them want to draw out
00:11:21.61\00:11:22.94
that calcium
into the bone matrix.
00:11:22.98\00:11:24.75
Okay, so but last week
00:11:24.78\00:11:26.11
we were talking
about the muscle system,
00:11:26.15\00:11:28.15
the muscularity and
we didn't even mention
00:11:28.18\00:11:31.32
I don't think the
word sarcopenia...
00:11:31.35\00:11:32.69
Okay.
00:11:32.72\00:11:34.06
Which is age
related muscle loss,
00:11:34.09\00:11:36.16
so you have that going on
00:11:36.19\00:11:37.53
and then you have bone
loss going on as we age,
00:11:37.56\00:11:39.83
it's a double whammy.
00:11:39.86\00:11:41.20
Right, and we're
getting heavier and heavier
00:11:41.23\00:11:43.47
and all that extra weight,
00:11:43.50\00:11:44.87
for every pound of
excess body weight,
00:11:44.90\00:11:46.74
it's like another
four pounds in your joints.
00:11:46.77\00:11:48.54
You know the weight and
I make a joke about this,
00:11:48.57\00:11:50.64
but it's not
really that humorous
00:11:50.67\00:11:52.01
but that a lot of times
00:11:52.04\00:11:53.38
as Americans we're like
trees, we grow like trees,
00:11:53.41\00:11:56.04
we put a new ring on every year,
00:11:56.08\00:11:58.41
okay so we see over every year.
00:11:58.45\00:12:00.62
And in a sense if they
did a cross-section of us
00:12:00.65\00:12:02.42
you could see in the years
00:12:02.45\00:12:03.79
that we ate a lot more
food we have a bigger ring.
00:12:03.82\00:12:05.79
We're not talking about
rings of muscle either, right?
00:12:05.82\00:12:07.26
No, they're not rings of muscle,
00:12:07.29\00:12:08.72
they might look like a
muscle, but they're not muscle.
00:12:08.76\00:12:11.96
Yeah. Okay.
00:12:11.99\00:12:13.33
And of course
that's very devastating
00:12:13.36\00:12:14.70
because you're talking about
00:12:14.73\00:12:16.06
the visceral fat underneath this
00:12:16.10\00:12:17.53
the muscle sheath
which is very devastating.
00:12:17.57\00:12:20.24
Yeah, we're gonna get into that
00:12:20.27\00:12:21.60
when we talk about
the endocrine system
00:12:21.64\00:12:22.97
where it's actually
part of the endocrine system.
00:12:23.00\00:12:25.81
Okay, pull it back, pull it back
00:12:25.84\00:12:27.18
Metabolically active, okay.
00:12:27.21\00:12:28.84
So what we need to do now is
00:12:28.88\00:12:30.21
we need to get in
our exercise session
00:12:30.25\00:12:32.08
but before we do
that, okay, we're gonna go
00:12:32.11\00:12:34.42
and Chloe is gonna
show us a stir fry today,
00:12:34.45\00:12:36.82
and how we can actually get
00:12:36.85\00:12:38.19
more plant based micronutrients,
00:12:38.22\00:12:41.22
the calcium, the
magnesium in our foods.
00:12:41.26\00:12:43.49
So Chloe is
gonna show us some tips
00:12:43.53\00:12:45.59
for people to get
into the micronutrient
00:12:45.63\00:12:48.73
density of food
with using stir fry.
00:12:48.76\00:12:52.43
All right in this
session we're gonna incorporate
00:12:52.47\00:12:54.47
some more nutrient dense foods.
00:12:54.50\00:12:57.41
We're gonna be
making a stir fry,
00:12:57.44\00:12:59.74
and we're gonna start with
just some basic ingredients
00:12:59.77\00:13:02.84
on stir fry.
00:13:02.88\00:13:04.21
Stir fry is
usually a lot of peppers
00:13:04.25\00:13:06.75
and different vegetables.
00:13:06.78\00:13:08.18
Today we're gonna be
use things like the onions.
00:13:08.22\00:13:11.02
We're gonna be
super easy by using
00:13:11.05\00:13:13.36
some of these
frozen vegetables we found.
00:13:13.39\00:13:15.79
We add a little broccoli
00:13:15.82\00:13:17.16
and a little cabbage
for a little added extra.
00:13:17.19\00:13:21.20
We can also add
00:13:21.23\00:13:22.56
some of this
Five-Spice tofu nuggets we like.
00:13:22.60\00:13:26.47
We're gonna be serving
it over a bed of rice today.
00:13:26.50\00:13:29.34
But you can serve it
over many other things.
00:13:29.37\00:13:33.27
My husband loves to
put over a bed of lettuce
00:13:33.31\00:13:35.84
instead of rice
00:13:35.88\00:13:37.31
or you can use
quinoa or some other grain.
00:13:37.35\00:13:40.78
Wild rice makes a
great addition to a stir fry.
00:13:40.82\00:13:45.42
So there's different things
00:13:45.45\00:13:46.79
that you can do to
add different types
00:13:46.82\00:13:50.16
and styles and
flavors to your stir fry
00:13:50.19\00:13:53.33
to make it good for your palate.
00:13:53.36\00:13:55.53
So let's get started.
00:13:55.56\00:13:57.03
For our stir fry,
00:13:57.07\00:13:58.40
we want to make a little
sauce to make it flavorful,
00:13:58.43\00:14:00.77
so we're gonna add a
few ingredients together
00:14:00.80\00:14:03.47
for our sauce,
00:14:03.51\00:14:04.84
and then we're gonna
get started stir frying.
00:14:04.87\00:14:07.61
We're gonna start with
a quarter cup of water.
00:14:07.64\00:14:11.71
We're gonna add to
that some Bragg's aminos.
00:14:11.75\00:14:15.28
We're gonna add
another quarter cup to that.
00:14:15.32\00:14:17.29
So we're gonna have
a half a cup in here.
00:14:17.32\00:14:19.22
To that we're
going to add a teaspoon
00:14:24.23\00:14:26.56
of cornstarch,
00:14:29.90\00:14:31.23
just for a little thickener,
00:14:31.27\00:14:32.60
we don't have to
have it real thick,
00:14:32.63\00:14:33.97
just a little bit of thickening.
00:14:34.00\00:14:35.54
And to that we're
gonna add a little ginger.
00:14:35.57\00:14:40.91
And I'm going to guess
about a quarter of a teaspoon.
00:14:40.94\00:14:43.91
So we're just gonna
mix that all together.
00:14:43.95\00:14:45.75
And then we're going to take
00:14:51.35\00:14:53.25
all of our
ingredients over to the stove
00:14:53.29\00:14:57.46
and we're gonna
saute our ingredients
00:14:57.49\00:15:00.40
in water today,
00:15:00.43\00:15:02.30
because we want to
save on the processed fats.
00:15:02.33\00:15:05.73
Now, that's a
really essential for us
00:15:05.77\00:15:07.94
but processed
fats are not necessary.
00:15:07.97\00:15:11.94
All right let's get started
stir frying our vegetables.
00:15:11.97\00:15:15.08
We'd turn our burner on.
00:15:15.11\00:15:16.44
Get our water heating up.
00:15:20.42\00:15:21.75
We'll start
adding our vegetables,
00:15:32.76\00:15:34.53
we put our onions in
00:15:34.56\00:15:35.90
and break them up a little bit.
00:15:35.93\00:15:37.27
We're ready to add
our frozen vegetables.
00:16:12.23\00:16:14.34
We'll add our
Five-Spice tofu chunks.
00:16:25.55\00:16:29.68
Now we're gonna put the lid on
00:16:35.02\00:16:36.42
and just let this
cook for a minute.
00:16:36.46\00:16:38.09
Okay, we're just about done.
00:16:53.17\00:16:58.08
We are going to add our
sauce to our vegetables.
00:16:58.11\00:17:02.62
They're nice and boiling.
00:17:02.65\00:17:05.75
Get this a little mix.
00:17:05.79\00:17:09.22
Make sure our
cornstarch is all mixed in.
00:17:09.26\00:17:11.29
And then we just
want to give it a second
00:17:15.86\00:17:17.77
to kind of reheat
00:17:17.80\00:17:20.17
and our stir fry will
be ready to put over rice.
00:17:20.20\00:17:24.67
We're ready to
serve our stir fry.
00:17:24.71\00:17:27.94
Now remember, we
are using rice today,
00:17:27.98\00:17:31.21
brown rice,
00:17:31.25\00:17:34.18
but you can use quinoa,
00:17:34.22\00:17:36.45
a bed of lettuce or other greens
00:17:36.48\00:17:40.42
or any other grain you want,
00:17:40.46\00:17:42.42
you could even use
pasta if you wanted to.
00:17:42.46\00:17:45.73
And so we'll add our
vegetables over the top.
00:17:45.76\00:17:50.63
Nice colorful.
00:17:54.47\00:17:56.00
You could use any vegetable,
00:17:56.04\00:17:57.51
you could use
summer squash, zucchini,
00:17:57.54\00:18:00.88
any of those vegetables would go
00:18:00.91\00:18:02.34
really well in this as well.
00:18:02.38\00:18:04.15
So now that
we've got it all done,
00:18:04.18\00:18:06.51
we're gonna just
sprinkle a few sunflower seeds
00:18:06.55\00:18:09.02
over the top, just
gives it some texture
00:18:09.05\00:18:11.45
because we love
texture in our food, don't we?
00:18:11.49\00:18:14.39
All right, enjoy your stir fry.
00:18:14.42\00:18:17.79
Thank you, Chloe,
00:18:17.83\00:18:19.39
that looked absolutely wonderful
00:18:19.43\00:18:20.76
and the beauty about stir fries
00:18:20.80\00:18:22.33
is you can throw all sorts
of different things in there
00:18:22.36\00:18:24.63
for your taste and your variety,
00:18:24.67\00:18:26.47
so that's awesome.
00:18:26.50\00:18:28.00
And I know we
like stir fries so,
00:18:28.04\00:18:30.11
but now we're gonna
talk about some exercise
00:18:30.14\00:18:31.94
and exercise is so important.
00:18:31.97\00:18:33.74
We're talking about bones,
00:18:33.78\00:18:35.18
because when you
stimulate the bones
00:18:35.21\00:18:37.41
it releases positive ions
00:18:37.45\00:18:39.85
which draws in the negative ions
00:18:39.88\00:18:41.22
and brings
calcium along in there,
00:18:41.25\00:18:43.42
and so that's where
we're looking for as
00:18:43.45\00:18:44.95
how to get absorption,
00:18:44.99\00:18:46.32
and one of the things
that's very important is
00:18:46.35\00:18:48.92
by stimulating the
muscles along the spinal column
00:18:48.96\00:18:52.63
because that sends a
signal throughout the body,
00:18:52.66\00:18:55.06
a systemic signal says,
okay, all bones on alert.
00:18:55.10\00:18:59.10
We need to get
stronger because we're working,
00:18:59.13\00:19:01.37
and so we want to stimulate
00:19:01.40\00:19:02.74
the muscles of the
central nervous system
00:19:02.77\00:19:04.44
or along the spinal column,
00:19:04.47\00:19:06.01
and so one of the
best way to do that
00:19:06.04\00:19:07.84
is with the deadlift exercise,
00:19:07.88\00:19:09.68
but we're not gonna be
using heavy weights with that,
00:19:09.71\00:19:11.55
we're gonna be using
our ten pound ball again.
00:19:11.58\00:19:13.82
But you can be using
00:19:13.85\00:19:15.18
all sorts of
different types of equipment,
00:19:15.22\00:19:17.25
you could be using
dumbbells, barbell,
00:19:17.29\00:19:19.05
whatever you want to
do or even just water jug
00:19:19.09\00:19:21.86
if you have one of those,
if you don't have any weights.
00:19:21.89\00:19:23.99
So Lisa is going to demonstrate
a proper way to do a deadlift.
00:19:24.03\00:19:27.53
She's going to have, you
go what we call soft knees.
00:19:27.56\00:19:30.03
She's not going to
lock her knees out strong.
00:19:30.07\00:19:32.13
She's gonna be keeping
those just slightly bent.
00:19:32.17\00:19:34.54
And then she's
bending over at the waist
00:19:34.57\00:19:36.40
and coming back up.
00:19:36.44\00:19:38.94
Okay, go up a little
bit higher there, Lisa,
00:19:38.97\00:19:40.31
when you come back up.
00:19:40.34\00:19:41.68
Stand way up, there we go.
00:19:41.71\00:19:43.04
And so we're
contracting the muscles
00:19:43.08\00:19:45.01
on the low back
called the erector spinae,
00:19:45.05\00:19:47.32
and they're very beneficial
for getting the back strong.
00:19:47.35\00:19:51.82
Now, on this type of exercise,
00:19:51.85\00:19:53.72
I'm not looking for
straining and so forth.
00:19:53.76\00:19:55.96
I'm looking for a
lot of repetitions.
00:19:55.99\00:19:58.73
Maybe 30 even
maybe even 50 repetitions
00:19:58.76\00:20:01.43
although I'm not going to
have you do that right now.
00:20:01.46\00:20:02.80
Thank you.
00:20:02.83\00:20:04.17
But, okay, but
that exercise is great
00:20:04.20\00:20:06.94
for developing the low back
00:20:06.97\00:20:08.64
and people just
doing it for a little bit
00:20:08.67\00:20:11.04
will find great benefit.
00:20:11.07\00:20:12.74
However also it is an exercise
00:20:12.77\00:20:15.14
that people can sometimes
feel a bit of irritation.
00:20:15.18\00:20:17.98
So you want to be careful with,
00:20:18.01\00:20:19.35
and I would
definitely advice you
00:20:19.38\00:20:20.82
to start with maybe
just maybe ten of them.
00:20:20.85\00:20:24.52
Maybe then up to 15, 20
00:20:24.55\00:20:26.49
and then build it up to that 50,
00:20:26.52\00:20:28.09
don't just go,
okay, well, that's great,
00:20:28.12\00:20:30.29
I'll start with 50,
you might regret it, so.
00:20:30.33\00:20:33.06
'Cause it also
stretches your hamstrings...
00:20:33.09\00:20:34.70
It stretches your hamstrings
as well which is good.
00:20:34.73\00:20:36.83
Again especially for the men
00:20:36.87\00:20:38.33
who tend not to get
much hamstring flexibility,
00:20:38.37\00:20:41.67
that's a good one for them also.
00:20:41.70\00:20:43.20
Thank you, Lisa. That was great.
00:20:43.24\00:20:45.04
And now we'll come
back to Dr. Sutliffe,
00:20:45.07\00:20:46.78
and we're gonna talk
some more about bones.
00:20:46.81\00:20:48.31
All right, well,
before we do that,
00:20:48.34\00:20:49.78
what about some
of this equipment
00:20:49.81\00:20:51.18
you've been using here,
where can people pick that up.
00:20:51.21\00:20:54.22
What would you recommend?
00:20:54.25\00:20:55.58
What about
joining a fitness center,
00:20:55.62\00:20:56.95
those types of things?
00:20:56.99\00:20:58.32
Well, joining a
fitness center is always good.
00:20:58.35\00:21:00.09
You have lots of different
equipments you can go by,
00:21:00.12\00:21:02.56
and the thing though I tell
people about fitness centers
00:21:02.59\00:21:04.99
is make sure you find one
00:21:05.03\00:21:06.86
that's got some
really good trainers,
00:21:06.90\00:21:08.30
that somebody is gonna
help you along the way.
00:21:08.33\00:21:10.23
You know, at our
particular facility,
00:21:10.27\00:21:11.83
it's personal training only,
00:21:11.87\00:21:13.30
so we don't have an open gym
00:21:13.34\00:21:15.64
where a lot of people...
00:21:15.67\00:21:17.01
I have a lot of people
come and want to join our gym
00:21:17.04\00:21:18.64
specially some
of the muscle heads
00:21:18.67\00:21:20.18
who want to go grunt
in the corner said no,
00:21:20.21\00:21:21.81
we can't have that
00:21:21.84\00:21:23.18
because you can
take up my cables,
00:21:23.21\00:21:24.71
my dumbbells, my bench press.
00:21:24.75\00:21:26.48
Oh, yeah, that's
probably and I said,
00:21:26.51\00:21:28.02
"Well, I can't have that."
00:21:28.05\00:21:29.38
Because people come to us
don't want that open gym look,
00:21:29.42\00:21:32.39
they want to have
that controlled environment
00:21:32.42\00:21:34.66
where they feel
really good about.
00:21:34.69\00:21:36.02
When it comes to
buying equipment,
00:21:36.06\00:21:37.49
the nice thing
about the things we use,
00:21:37.53\00:21:39.26
they're very simple.
00:21:39.29\00:21:40.63
And of course
with Body and Spirit,
00:21:40.66\00:21:42.60
I would use no equipment
at all except for a chair
00:21:42.63\00:21:45.47
and a towel and
everybody's got those,
00:21:45.50\00:21:47.24
but you can buy those balls
00:21:47.27\00:21:49.04
and light dumbbells at
any department type store,
00:21:49.07\00:21:52.87
Walmart that should have it.
00:21:52.91\00:21:56.75
But you know then you go,
00:21:56.78\00:21:58.11
you can get them online as well,
00:21:58.15\00:21:59.61
and most people have
access to the internet nowadays
00:21:59.65\00:22:02.18
and just look
for exercise balls,
00:22:02.22\00:22:04.32
and you're going to find
them at a pretty good price,
00:22:04.35\00:22:05.89
pretty easy.
00:22:05.92\00:22:07.26
Okay, okay, well good.
00:22:07.29\00:22:08.62
So we've been talking
through the weeks here,
00:22:08.66\00:22:11.46
we take it a system at a time.
00:22:11.49\00:22:13.66
In a sense it now,
00:22:13.70\00:22:15.03
the muscle system
seems to really be
00:22:15.06\00:22:16.46
working with the bones
00:22:16.50\00:22:18.50
to solidify the bone
or maintain the bone.
00:22:18.53\00:22:21.34
They need each other.
00:22:21.37\00:22:22.70
Okay, so we talk about these
00:22:22.74\00:22:24.81
different signs
of aging of weakness
00:22:24.84\00:22:27.04
and things like that,
00:22:27.08\00:22:28.41
but we really need to talk
about that a little bit more
00:22:28.44\00:22:30.61
and then talk
about men and women,
00:22:30.65\00:22:32.38
both need to have
bone mass, don't they?
00:22:32.41\00:22:34.78
Oh, absolutely men tend
to have less problem with it
00:22:34.82\00:22:37.92
because they have
greater bone density in general.
00:22:37.95\00:22:41.92
But they as well will
start battling osteopenia
00:22:41.96\00:22:46.43
or even osteoporosis,
00:22:46.46\00:22:47.93
and especially as
the diet continues to go
00:22:47.96\00:22:50.47
more and more to the fast foods,
00:22:50.50\00:22:52.43
the acidic foods.
00:22:52.47\00:22:53.84
I mean people have no idea.
00:22:53.87\00:22:55.97
Jay, even for people like us
00:22:56.00\00:22:58.51
who are really focusing
00:22:58.54\00:23:00.34
on trying to make
our diet more alkaline,
00:23:00.38\00:23:03.08
it still isn't easy.
00:23:03.11\00:23:04.45
Okay.
00:23:04.48\00:23:05.81
Because we have to balance
that with the amount of exercise
00:23:05.85\00:23:07.42
we do because
exercise is going to create
00:23:07.45\00:23:10.29
a little bit of an
oxidative acid type response.
00:23:10.32\00:23:15.66
And so when we do that,
that's why it's important.
00:23:15.69\00:23:18.73
You know, when you
exercise like want to,
00:23:18.76\00:23:20.10
try and make sure we
get a lot of antioxidants...
00:23:20.13\00:23:21.90
That's right.
00:23:21.93\00:23:23.26
And try and get a
high alkaline food source
00:23:23.30\00:23:26.97
because we're creating
acid when we're working out.
00:23:27.00\00:23:29.17
And one of the
greatest ways to do that,
00:23:29.20\00:23:30.94
I know we covered this in
one of the previous weeks,
00:23:30.97\00:23:33.17
but we need to remind
people to keep eating that
00:23:33.21\00:23:35.64
entree size green
salad at least once a day,
00:23:35.68\00:23:39.21
and there's no
penalty you know, Dick,
00:23:39.25\00:23:40.78
for eating two of those a day
00:23:40.82\00:23:42.28
if you have one at
in the breakfast even,
00:23:42.32\00:23:43.99
you can even...
00:23:44.02\00:23:45.35
You know, some people eat their,
00:23:45.39\00:23:46.72
their dinner
for breakfast, okay.
00:23:46.76\00:23:48.72
And then they can
get those things in,
00:23:48.76\00:23:50.39
then we also bring in a
lot more nutrient dense foods,
00:23:50.43\00:23:53.43
lot of the vegetables,
00:23:53.46\00:23:54.80
lot of the greens, okay.
00:23:54.83\00:23:56.40
Then bring in some
fruits and some whole foods
00:23:56.43\00:23:58.83
and really
putting that all together,
00:23:58.87\00:24:00.54
I mean that's the most
practical way to do it.
00:24:00.57\00:24:03.47
Some things need to be repeated
time and time and time again
00:24:03.51\00:24:07.74
especially the
benefit, you know,
00:24:07.78\00:24:09.14
every sermon preached should be
about Jesus and Him crucified.
00:24:09.18\00:24:13.45
You know, because that
foundation has got to be there
00:24:13.48\00:24:16.89
every single time.
00:24:16.92\00:24:18.35
And just like
when we talk about it,
00:24:18.39\00:24:20.12
we might repeat some
things but you know what?
00:24:20.16\00:24:22.32
If you heard it on one show
00:24:22.36\00:24:23.69
and you're
hearing on another show,
00:24:23.73\00:24:25.06
guess what?
00:24:25.09\00:24:26.43
That's because we both
think it's highly important
00:24:26.46\00:24:28.46
that you realize
the value of eating
00:24:28.50\00:24:30.83
wholesome foods in
their natural state
00:24:30.87\00:24:33.34
and the beauty
of the Bible, Jay,
00:24:33.37\00:24:35.27
is when you look
at all the principles
00:24:35.30\00:24:37.51
that are in there on health,
00:24:37.54\00:24:39.37
and you talk about the
original diet in Genesis.
00:24:39.41\00:24:41.68
You talk about Levitical
law about clean and unclean.
00:24:41.71\00:24:44.41
I mean it's all
100 percent accurate.
00:24:44.45\00:24:46.48
There is no medical
inaccuracies in the Bible.
00:24:46.51\00:24:50.89
And how would they
know that way back then,
00:24:50.92\00:24:53.29
or you know in
the health messages
00:24:53.32\00:24:55.72
of the Adventist Church.
00:24:55.76\00:24:57.09
There has been so many things
that have come down the pike.
00:24:57.13\00:25:00.00
How would they know
00:25:00.03\00:25:01.40
that even Dr.
John Harvey Kellog said
00:25:01.43\00:25:03.53
way back when they said,
00:25:03.57\00:25:04.90
how are you years
ahead of everybody else.
00:25:04.93\00:25:06.84
He goes, well, I bounce it off
00:25:06.87\00:25:08.20
of the health message
of the Adventist Church.
00:25:08.24\00:25:11.21
If it agrees I go with it
and if it doesn't, I ignore it.
00:25:11.24\00:25:14.88
Because you look at it even
back then in the late 1800s,
00:25:14.91\00:25:18.75
Jay, they were saying
00:25:18.78\00:25:20.12
if you have
blood sugar problems,
00:25:20.15\00:25:21.48
you should eat two to
three times a day at the most.
00:25:21.52\00:25:23.85
Well, even today
00:25:23.89\00:25:25.65
you're still going to medical
doctors oftentimes saying,
00:25:25.69\00:25:27.99
you need to eat
five or six meals a day.
00:25:28.02\00:25:29.76
And we know that
00:25:29.79\00:25:31.13
the two to three
meals a day is still best.
00:25:31.16\00:25:33.73
God knows it's there.
00:25:33.76\00:25:35.56
If we get back to the
original Genesis diet,
00:25:35.60\00:25:37.57
we're gonna have health
00:25:37.60\00:25:38.93
and we're gonna
have it more abundantly.
00:25:38.97\00:25:40.30
Okay.
00:25:40.34\00:25:41.67
We don't have a
lot of time left,
00:25:41.70\00:25:43.14
but I can't avoid addressing
the issue of joint replacement.
00:25:43.17\00:25:48.54
Okay. It's
going through my mind.
00:25:48.58\00:25:50.51
We're talking about breaking
the bone and falling, okay.
00:25:50.55\00:25:53.82
I'm thinking right now
about joint replacement.
00:25:53.85\00:25:56.55
Now some of the
things we know is that
00:25:56.58\00:25:58.19
when you put
extra body weight on,
00:25:58.22\00:26:00.96
you're putting extra
strain and stress on the joints.
00:26:00.99\00:26:04.16
Right.
00:26:04.19\00:26:05.53
What's the ratio every,
every extra pound of body fat.
00:26:05.56\00:26:08.06
From what I understands
for, another extra four pounds.
00:26:08.10\00:26:10.77
So if you have ten
pounds of extra fat,
00:26:10.80\00:26:12.40
that's actually an
extra 40 pounds on the joint.
00:26:12.43\00:26:14.37
Well, have we seen people that
00:26:14.40\00:26:16.00
actually could maybe lose a ring
00:26:16.04\00:26:18.27
rather than
gaining a ring every year?
00:26:18.31\00:26:19.64
We have.
00:26:19.67\00:26:21.01
Maybe retract a
ring, lose a ring
00:26:21.04\00:26:23.41
and then maybe
strengthen the muscles
00:26:23.45\00:26:25.75
and then strengthen the bones
00:26:25.78\00:26:27.85
and maybe avoid going
into joint replacement.
00:26:27.88\00:26:30.92
We have one woman
come out to the center
00:26:30.95\00:26:33.32
Black Health
and Education Center
00:26:33.36\00:26:35.26
and she was in line for
hip replacement surgery.
00:26:35.29\00:26:37.83
She was 80 years old,
00:26:37.86\00:26:39.36
she came out for like
two weeks, Jay, two weeks
00:26:39.39\00:26:42.46
and when she went
back home, the doctor said,
00:26:42.50\00:26:44.87
"What in the world
you've been doing?"
00:26:44.90\00:26:46.23
She goes, "I went to a
wellness lifestyle program,
00:26:46.27\00:26:48.20
I got into an exercise program."
00:26:48.24\00:26:49.70
And the doctor told her
00:26:49.74\00:26:51.07
you no longer need
the hip replacement,
00:26:51.11\00:26:54.18
and if you keep
doing what you're doing,
00:26:54.21\00:26:56.44
you won't ever need it.
00:26:56.48\00:26:57.81
So it's
maximizing your nutrients...
00:26:57.85\00:27:00.45
Right.
00:27:00.48\00:27:01.82
State of mind...
00:27:01.85\00:27:03.18
Right.
00:27:03.22\00:27:04.55
Muscle strengthening
00:27:04.59\00:27:05.92
which will also
strengthen the bones,
00:27:05.95\00:27:07.62
so it's all working
together synergistically.
00:27:07.66\00:27:10.19
It's not just doing one thing,
00:27:10.23\00:27:11.66
taking your calcium supplements
00:27:11.69\00:27:13.80
and sitting on a couch, okay.
00:27:13.83\00:27:15.56
So getting rid of
the phosphoric acid,
00:27:15.60\00:27:17.37
a lot of those
processed foods...
00:27:17.40\00:27:18.73
Right.
00:27:18.77\00:27:20.10
And also getting
the micronutrients,
00:27:20.14\00:27:21.64
whether it's a stir fry,
00:27:21.67\00:27:23.00
whether it's a green
salad, or combination of there,
00:27:23.04\00:27:25.37
maybe a smoothie in there,
throwing the food in there,
00:27:25.41\00:27:28.28
and then doing some
resistance training.
00:27:28.31\00:27:30.41
And get the mind right. Okay.
00:27:30.45\00:27:32.35
Focus on things that are
pure and lovely and so on.
00:27:32.38\00:27:35.58
Don't think about the bad stuff
00:27:35.62\00:27:37.02
and don't let the TV
dictate how your thoughts are.
00:27:37.05\00:27:40.52
Well we're about out of time.
00:27:40.56\00:27:42.96
Again, we had
just a wonderful time
00:27:42.99\00:27:44.86
talking to you about
how the skeleton works,
00:27:44.89\00:27:47.00
and I hope it's been helpful.
00:27:47.03\00:27:48.40
And we thank you
again for watching.
00:27:48.43\00:27:50.43
God bless you and we'll look
forward to seeing you next time
00:27:50.47\00:27:53.67
on Optimize 4 Life.
00:27:53.70\00:27:55.04