There's a new player
00:00:01.36\00:00:02.70
in the top
three causes of death,
00:00:02.73\00:00:04.07
but it can still be
help with proper lifestyle,
00:00:04.10\00:00:06.60
if you optimize that lifestyle.
00:00:06.63\00:00:08.97
Find out what it is
next on Optimize 4 Life.
00:00:09.00\00:00:12.04
Hello, I'm Dick
Nunez, exercise physiologist.
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And I'm Jay Sutliffe,
00:00:38.37\00:00:39.70
professor and
registered dietician.
00:00:39.73\00:00:41.64
Dick, you said
there's a new player
00:00:41.67\00:00:43.07
in the top three...
00:00:43.10\00:00:44.44
New player Jay. Okay.
00:00:44.47\00:00:45.81
So we always know
heart disease is number one,
00:00:45.84\00:00:47.18
pretty much around the world
00:00:47.21\00:00:48.81
little exceptions here and there
00:00:48.84\00:00:50.25
but heart disease,
cancer and now what's the big...
00:00:50.28\00:00:54.38
What's number three?
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COPD. COPD.
00:00:55.78\00:00:57.69
Has replaced stroke
00:00:57.72\00:00:59.05
as the number three
killer in our society.
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Okay, so COPD what is that?
00:01:00.46\00:01:04.99
Chronic
Obstructive Pulmonary Disease.
00:01:05.03\00:01:08.60
So we're gonna
talk about the lungs.
00:01:08.63\00:01:09.96
Yes. Okay.
00:01:10.00\00:01:11.33
So let's talk a
little bit about the lungs.
00:01:11.37\00:01:13.07
We see... So is that
related to the CPAP machine?
00:01:13.10\00:01:16.27
Yes it is. Okay.
00:01:16.30\00:01:17.64
So sleep apnea, CPAP
machine, breathing emphysema.
00:01:17.67\00:01:22.14
We're only talking about
smokers here now with COPD.
00:01:22.18\00:01:25.08
No.
00:01:25.11\00:01:26.45
No not just smokers...
00:01:26.48\00:01:27.82
Other people can
get it too. Okay.
00:01:27.85\00:01:29.18
So if we're going to talk
about the respiratory system.
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The thing that I always remember
00:01:31.85\00:01:33.29
the most graphic thing
I can think of is that...
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How long we go
several days without eating.
00:01:35.79\00:01:37.56
Right.
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Not that we want to...
00:01:38.96\00:01:40.30
No, we don't. Okay.
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We can go a day or two
maybe a few days without water.
00:01:41.70\00:01:44.10
Yeah.
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How long can we
go without oxygen?
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Well, I guess the
record is about four minutes
00:01:47.14\00:01:50.07
and maybe
somebody has done longer,
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but, you know, you can
hold your breath only so long.
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Okay.
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And it's still going to have
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some type of
destructive properties
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because, you know,
you sart taking oxygen
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away from the body,
tissue starts to die.
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Okay.
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And as you and I both know
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when cells are
depleted of oxygen,
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you can have this massive
thing growth called cancer.
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Okay.
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Which takes place, you
know, you take normal cells,
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cancer cells, you
take a normal cells
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and start to
take the oxygen away
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those normal cells
start to turn cancerous.
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So more oxygen to the tissue
helps resist disease as well.
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Right? Right.
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So let's think
about the way we breathe.
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We know there's
the nose and the larynx
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and the lungs and so forth.
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So why don't we take
a picture at our graphic
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Okay, let's do that.
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Look a picture at
that look at that.
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So here we have
the respiratory system.
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Why don't you give us a
little anatomy lesson here?
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Well, obviously we
breathe in through our nose
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and there's hair's
in there to help filter.
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In fact when
people are exercising
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what we try and
do is encourage them
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to breathe in through the
nose, out through the mouth.
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So they could still filter
that air through their nose,
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although, you
and I both know Jay
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when we're going
super high intense
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that kind of
goes out the window.
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And that's right. Yeah
00:02:58.17\00:02:59.51
But you have the
epiglottis that helps control
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which direction
something is going to go
00:03:04.51\00:03:06.05
because obviously that same area
00:03:06.08\00:03:09.02
takes in food as well as air,
00:03:09.05\00:03:10.85
so you know you
don't want your food
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going down your lungs.
00:03:12.32\00:03:13.66
So you have to have
that there to help that lung.
00:03:13.69\00:03:16.36
You've got your
larynx, you're pharynx
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and the trachea, the
tube goes down into the lungs
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and then you
see the bronchioles.
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You got your left
lung, your right lung.
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The diaphragm, which
is actually a muscle, Jay,
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that helps us to
read more effectively.
00:03:31.44\00:03:33.38
In fact some people
can actually blow up
00:03:33.41\00:03:35.21
and pop a hot water bottle
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because they
have credible strength
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in their diaphragm.
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So lungs are very
complicated network
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that do a lot for us.
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Keep us going.
00:03:43.08\00:03:44.42
So the diaphragm,
00:03:44.45\00:03:45.85
strength
training in the diaphragm,
00:03:45.89\00:03:47.52
just thinking aloud right now.
00:03:47.56\00:03:49.16
So if we train with weights
and do some resistance training
00:03:49.19\00:03:53.70
and then some
cardiovascular so forth.
00:03:53.73\00:03:55.30
We could actually become
more efficient at breathing.
00:03:55.33\00:03:57.37
Right, but I've never
seen a marathoner blow up
00:03:57.40\00:04:00.17
and pop up a hot water bottle.
00:04:00.20\00:04:01.54
Okay, so, usually people
who do strength training.
00:04:01.57\00:04:05.01
Right. Okay.
00:04:05.04\00:04:06.37
So then let's take a look at...
00:04:06.41\00:04:07.74
I've always heard
that if you took a lung
00:04:07.78\00:04:09.11
and I've never done this
I heard if he took a lung
00:04:09.14\00:04:11.65
and unfolded it
has so many folds
00:04:11.68\00:04:13.85
and crease in the right
00:04:13.88\00:04:15.22
that it would cover
the size of a tennis court.
00:04:15.25\00:04:17.09
Yes it's incredible.
00:04:17.12\00:04:18.49
The dimension of that there's
a hundred miles of capillaries
00:04:18.52\00:04:22.09
just in the lungs alone.
00:04:22.12\00:04:23.46
I mean it's just amazing
how intricate the body is.
00:04:23.49\00:04:26.49
So it does a lot for us.
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So, you know, we
don't think about
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we take breathing for
granted because it's automatic.
00:04:32.37\00:04:35.57
We don't have to
think about breathing.
00:04:35.60\00:04:37.11
In fact when people
ask me how to breathe
00:04:37.14\00:04:38.67
when working out, I
say, "In and out" you know.
00:04:38.71\00:04:40.14
Yeah.
00:04:40.18\00:04:41.51
The thing we want to
avoid is that valsalva
00:04:41.54\00:04:43.48
because you get intrathoracic
and cranial pressure
00:04:43.51\00:04:46.05
and we're trying to avoid that.
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But we take breathing
for granted until we can't.
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So when you're
doing resistance training
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or you're holding something in,
00:04:53.36\00:04:55.42
your doing some
strength training.
00:04:55.46\00:04:56.79
You don't want to
be holding your breath.
00:04:56.83\00:04:58.16
Not at all. Okay.
00:04:58.19\00:04:59.53
Not at all.
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I mean they tend to
do it from time to time.
00:05:00.93\00:05:02.26
Yeah.
00:05:02.30\00:05:03.63
But... In fact what I do
00:05:03.67\00:05:05.00
is I've always been
very aware of hernia
00:05:05.03\00:05:06.77
because of all the
heavy lifting we've done.
00:05:06.80\00:05:09.60
And so you know that
the intrathoracic pressure
00:05:09.64\00:05:11.97
could contribute to that.
00:05:12.01\00:05:13.54
So I, I always learned...
00:05:13.58\00:05:15.41
Well, first of all,
I was breed backwards
00:05:15.44\00:05:17.08
when I pushed up.
00:05:17.11\00:05:18.45
Okay.
00:05:18.48\00:05:19.81
When I pressed up and said
I'm blowing out I was inhaled.
00:05:19.85\00:05:22.58
Because I thought, well,
I can always exhale again.
00:05:22.62\00:05:25.29
But if you exhale all your air.
00:05:25.32\00:05:27.49
It's hard to inhale
00:05:27.52\00:05:28.86
when you're pressing up overhead
00:05:28.89\00:05:30.26
or when I'm,
00:05:30.29\00:05:31.66
when I'm working hard
and I'm going high intense.
00:05:31.69\00:05:34.66
I'll actually start going...
00:05:34.70\00:05:37.17
You know short puffs
00:05:37.20\00:05:38.93
just to kind of like a
pregnant woman you know...
00:05:38.97\00:05:40.84
Okay.
00:05:40.87\00:05:42.20
Delivering a child
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because I don't want to
get into that valvsalva.
00:05:43.61\00:05:45.47
But even as aware as I am,
00:05:45.51\00:05:49.41
my wife Lisa and I
train together a lot
00:05:49.44\00:05:51.55
and there are still
times you have to tell me,
00:05:51.58\00:05:53.01
Breathe, because
even as aware as I am,
00:05:53.05\00:05:55.38
you can still be
guilty of cutting that off
00:05:55.42\00:05:58.59
and then you start
doing that intrathoracic acid,
00:05:58.62\00:06:00.39
Intercranial pressure
and it can cause, you know,
00:06:00.42\00:06:02.52
there can be exercise
induced like headaches
00:06:02.56\00:06:04.83
because you get the
vasodilation of an artery
00:06:04.86\00:06:07.20
in your head
because it's wanting oxygen,
00:06:07.23\00:06:09.76
it's not getting it.
00:06:09.80\00:06:11.13
And so it's going...
00:06:11.17\00:06:12.50
"Oh, give me more,"
00:06:12.53\00:06:13.87
and vasodilation
puts pressure on nerve
00:06:13.90\00:06:15.24
and you get a headache.
00:06:15.27\00:06:16.60
Well, the other
thing I remember too
00:06:16.64\00:06:17.97
from a stress management
class, I took years ago,
00:06:18.01\00:06:20.08
in my
undergraduate training they say,
00:06:20.11\00:06:21.71
when you're stressed out
00:06:21.74\00:06:23.08
when you're sitting
waiting at a training
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you're late for a meeting,
00:06:24.48\00:06:25.81
the first thing we stop
doing is breathing deeply
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we start doing shallow breaths.
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Right, right,
right, right, right.
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Remember, we talked
about a little bit of cortisol
00:06:31.59\00:06:33.05
in a previous week and
we're now into week-11.
00:06:33.09\00:06:36.42
I mean, so
people are coming along.
00:06:36.46\00:06:37.89
Maybe they're
jumping in right now.
00:06:37.93\00:06:39.43
Maybe this is the
place for people to start
00:06:39.46\00:06:41.16
is to start doing more
deep breathing exercises...
00:06:41.20\00:06:43.47
Absolutely. Posture.
00:06:43.50\00:06:44.83
Even when sitting down, a
lot of times we slump over.
00:06:44.87\00:06:46.84
And it's hard to
breathe properly.
00:06:46.87\00:06:48.20
It is and so when
we get stressed out,
00:06:48.24\00:06:49.74
we start realizing that really
we're taking shallow breaths.
00:06:49.77\00:06:53.24
And if people find
themselves yawning a lot.
00:06:53.27\00:06:54.94
It's because they're
not breathing deeply enough
00:06:54.98\00:06:56.64
and the alveoli sacks of
lungs are screaming like,
00:06:56.68\00:06:58.85
we want more oxygen.
00:06:58.88\00:07:00.22
So they create
this spasmodic response
00:07:00.25\00:07:01.82
and we yawn.
00:07:01.85\00:07:03.18
Okay, We have a great graphic
00:07:03.22\00:07:04.75
on how that gas
exchange takes place
00:07:04.79\00:07:07.56
and we can take a look at
that and what we have there
00:07:07.59\00:07:10.73
is we show how
the oxygen comes in
00:07:10.76\00:07:12.46
and oxygen eats the blood.
00:07:12.49\00:07:13.83
Right.
00:07:13.86\00:07:15.20
Why don't you
take us through that?
00:07:15.23\00:07:16.56
Well, and then it
goes down it has to deliver
00:07:16.60\00:07:17.93
to all of the organs
00:07:17.97\00:07:19.30
and so the organs are
looking for oxygenated,
00:07:19.33\00:07:21.97
nutrient-rich blood.
00:07:22.00\00:07:23.37
And then they're taking
away, the waste by products
00:07:23.41\00:07:25.91
and, of course,
they deplete the oxygen,
00:07:25.94\00:07:27.38
so now we have carbon dioxide
00:07:27.41\00:07:29.74
going up there back to the lungs
00:07:29.78\00:07:31.38
which picks up more oxygen
00:07:31.41\00:07:32.75
then is expelled
through the nostrils
00:07:32.78\00:07:35.72
or through the
mouth as carbon dioxide.
00:07:35.75\00:07:39.35
And, of course, when
you're when you're stressed out
00:07:39.39\00:07:41.56
like you were saying, I mean,
00:07:41.59\00:07:42.92
if I'm in a car
and something happens,
00:07:42.96\00:07:44.76
Lisa can tell I'm stressed out
00:07:44.79\00:07:46.13
because I'll fog
up the whole car.
00:07:46.16\00:07:48.56
So it's weird how you can tell
00:07:48.60\00:07:52.13
just how much
you're breathing is changed
00:07:52.17\00:07:55.10
when you're in a
car if you're stressed.
00:07:55.14\00:07:57.01
It's amazing.
00:07:57.04\00:07:59.04
But it's a very
intricate system again.
00:07:59.07\00:08:01.41
Given we take it for granted
00:08:01.44\00:08:02.84
but that's why it's so important
00:08:02.88\00:08:04.55
to have those vital
nutrients in and oxygen.
00:08:04.58\00:08:07.65
And of course
the more we exercise,
00:08:07.68\00:08:09.58
the more efficient we
are at transporting oxygen
00:08:09.62\00:08:12.65
and red blood
cells throughout the body
00:08:12.69\00:08:14.79
because we have that
much more efficient pump.
00:08:14.82\00:08:16.79
Okay.
00:08:16.83\00:08:18.16
So we're trying to talk about
00:08:18.19\00:08:19.53
how we can optimize
our respiratory system,
00:08:19.56\00:08:22.93
so we can breathe better.
00:08:22.96\00:08:24.30
I've mentioned a
little bit about posture...
00:08:24.33\00:08:26.30
Right.
00:08:26.33\00:08:27.67
And how we tend to slouch over
00:08:27.70\00:08:29.80
and I think Lisa one
of the previous weeks
00:08:29.84\00:08:32.24
talked about putting
your hands on your hip,
00:08:32.27\00:08:34.21
how we tell people
that when you're standing up
00:08:34.24\00:08:36.24
maybe put your hands on
the backside of your hips.
00:08:36.28\00:08:38.31
Well, actually wanted
to turn our hands this way
00:08:38.35\00:08:40.28
so the shoulders back,
00:08:40.32\00:08:41.65
because if they do this
they tend to slump over.
00:08:41.68\00:08:43.05
Okay.
00:08:43.08\00:08:44.42
And so that's...
00:08:44.45\00:08:45.79
We see a lot of people
do that especially women.
00:08:45.82\00:08:47.16
To be very aware
they'll do that a lot
00:08:47.19\00:08:49.66
and both men and
women tend to slouch.
00:08:49.69\00:08:51.86
Yes.
00:08:51.89\00:08:53.23
But women tend to
do the forward roll
00:08:53.26\00:08:55.06
a little bit more
maybe than the men do.
00:08:55.10\00:08:57.30
And so both genders are
going to have the same problems
00:08:57.33\00:09:01.57
with their respiratory system
00:09:01.60\00:09:03.10
if they don't make some changes.
00:09:03.14\00:09:05.77
And exercise, of course,
00:09:05.81\00:09:07.14
encourages the
diaphragm to develop more,
00:09:07.18\00:09:10.61
the exchange of air
your body just becomes
00:09:10.65\00:09:12.45
more or more used to
breathing efficiently.
00:09:12.48\00:09:15.52
Okay.
00:09:15.55\00:09:16.89
And now one thing
that I always remember too
00:09:16.92\00:09:18.59
is that I like to
do the pull downs.
00:09:18.62\00:09:19.95
Okay.
00:09:19.99\00:09:21.32
And that way an instance pulls
your shoulder blades together
00:09:21.36\00:09:23.69
the whole
trapezius muscles back there
00:09:23.73\00:09:26.19
and some people think
I'm actually taller than I am
00:09:26.23\00:09:28.10
because in a sense,
00:09:28.13\00:09:29.46
I've always
worked hard on my posture
00:09:29.50\00:09:31.13
and they comment,
00:09:31.17\00:09:32.50
"Oh, you must be
six two, six three,"
00:09:32.53\00:09:34.27
No, I'm only six
feet they don't believe me
00:09:34.30\00:09:35.90
but it's the idea of
keeping the shoulders back.
00:09:35.94\00:09:38.27
Right.
00:09:38.31\00:09:39.64
Now the other thing
is what about clothing.
00:09:39.67\00:09:41.11
You know, some people
were tight banded clothing.
00:09:41.14\00:09:43.75
Maybe tight here maybe
adding that ring every year,
00:09:43.78\00:09:47.08
like a tree and
they're expanding.
00:09:47.12\00:09:48.85
Okay.
00:09:48.88\00:09:50.22
And, so, the blood circulation
is also being restricted
00:09:50.25\00:09:53.59
by even some tight socks
00:09:53.62\00:09:55.66
or maybe women
sometimes they wear
00:09:55.69\00:09:58.56
those undergarments,
nylons and things like that.
00:09:58.59\00:10:01.36
Hold things in place. Yeah.
00:10:01.40\00:10:02.76
And so what
happens is a lot of times
00:10:02.80\00:10:04.20
we see the blood being
pushed to the internal organs
00:10:04.23\00:10:08.27
and pooling there
00:10:08.30\00:10:09.70
so we're not getting
oxidation in the blood.
00:10:09.74\00:10:11.84
Mid-afternoon nap, sometimes
I think or bobbing at your desk
00:10:11.87\00:10:15.54
and things like that
00:10:15.58\00:10:16.91
maybe opening the window
00:10:16.95\00:10:18.28
getting some air
exchange in the house.
00:10:18.31\00:10:20.42
Fresh air...
00:10:20.45\00:10:21.78
But one quick thing,
men always crack me up
00:10:21.82\00:10:24.19
because as they get fatter,
00:10:24.22\00:10:26.15
they tend to wear
their belt under their belly
00:10:26.19\00:10:29.69
and they'll
have what's obviously
00:10:29.72\00:10:31.13
a 45 to 50 inch belly.
00:10:31.16\00:10:33.09
They go "I still
wear a 34 inch pant,
00:10:33.13\00:10:36.10
that's because
it's underneath...
00:10:36.13\00:10:37.47
Okay.
00:10:37.50\00:10:38.83
My waist is still 34.
00:10:38.87\00:10:40.70
So then think
about that too, Dick.
00:10:40.74\00:10:42.24
When we start
adding that visceral fat
00:10:42.27\00:10:44.11
which we just talked about
I believe it was last week,
00:10:44.14\00:10:46.57
we talk about adding
all that extra weight
00:10:46.61\00:10:49.04
the abdominal region in a sense
00:10:49.08\00:10:51.51
and then we lay down
00:10:51.55\00:10:52.88
and then the diaphragms are weak
00:10:52.91\00:10:54.58
because we're not exercising
00:10:54.62\00:10:55.95
and we have a
hard time lifting that,
00:10:55.98\00:10:57.39
we're lifting
weights, every breath
00:10:57.42\00:10:59.29
and so in a sense
when we try to sleep,
00:10:59.32\00:11:01.19
that's what's causing a
lot of this CPAP machines...
00:11:01.22\00:11:05.59
Sleep apnea.
00:11:05.63\00:11:06.96
Sleep apnea and
things like that, isn't it?
00:11:07.00\00:11:08.33
I mean a lot of
extra weight think about
00:11:08.36\00:11:09.73
somebody sitting on your abdomen
00:11:09.76\00:11:12.13
or your chest all night long.
00:11:12.17\00:11:14.50
Losing weight is a great way
to eliminate the sleep apnea.
00:11:14.54\00:11:18.24
Okay, so we've
pointed out the problem.
00:11:18.27\00:11:20.58
Let's talk about
smoking a little bit.
00:11:20.61\00:11:21.94
Oh, you want to go to that?
00:11:21.98\00:11:23.31
Yeah. Okay.
00:11:23.35\00:11:24.68
Now when we talk about...
00:11:24.71\00:11:26.05
We can't help but talk about,
00:11:26.08\00:11:27.42
you know, you
talked about COPD...
00:11:27.45\00:11:28.78
Right.
00:11:28.82\00:11:30.15
Lot of that is from smoking
00:11:30.19\00:11:31.52
but 90% of it is from smoking,
00:11:31.55\00:11:32.89
10% people, I know
people who have had lung cancer
00:11:32.92\00:11:34.89
who never touched a
cigarette their whole life
00:11:34.92\00:11:37.09
and the interesting thing
is we have environmental toxins
00:11:37.13\00:11:40.10
and things like that
00:11:40.13\00:11:41.46
and else what about
if somebody was a smoker.
00:11:41.50\00:11:43.77
Can they regain
their lung capacity?
00:11:43.80\00:11:45.90
That's a great thing as
we've said so many times
00:11:45.93\00:11:47.94
in this program the
body is the miracle.
00:11:47.97\00:11:50.31
It's just looking
for the right environment
00:11:50.34\00:11:52.24
God created us
to heal ourselves.
00:11:52.27\00:11:55.18
So within twenty minutes
of quitting smoking, Jay,
00:11:55.21\00:11:57.61
the lungs already start
to heal and that's amazing.
00:11:57.65\00:11:59.88
Twenty minutes.
00:11:59.91\00:12:01.25
Twenty minutes and the
lungs already start healing.
00:12:01.28\00:12:02.62
In 48 hours, Jay,
00:12:02.65\00:12:03.99
the taste buds
will start coming back.
00:12:04.02\00:12:05.35
Most smokers don't even know
00:12:05.39\00:12:06.72
what their food
tastes like anymore.
00:12:06.76\00:12:08.09
And that's why
people sometimes gain weight
00:12:08.12\00:12:09.46
when they stop
smoking because they're like,
00:12:09.49\00:12:10.83
"Wow, this tastes great,"
00:12:10.86\00:12:12.19
Food's good.
00:12:12.23\00:12:13.56
If the tongue's
not inflamed, right...
00:12:13.60\00:12:14.93
Right. Forty eight hours.
00:12:14.96\00:12:16.30
In just forty eight
hours and six weeks,
00:12:16.33\00:12:17.73
they're starting
to have enough energy
00:12:17.77\00:12:19.27
they feel like they can you know
00:12:19.30\00:12:20.70
run circles around things again
00:12:20.74\00:12:22.44
when they all of a sudden
have this feeling of well being
00:12:22.47\00:12:24.71
and six months the lung capacity
00:12:24.74\00:12:26.51
is going to be greatly improved.
00:12:26.54\00:12:28.38
And if they can
last one year, Jay,
00:12:28.41\00:12:30.71
they have now left the
most abusive relationship
00:12:30.75\00:12:33.65
they could ever have.
00:12:33.68\00:12:35.02
Wow. Just don't go back.
00:12:35.05\00:12:36.52
Okay.
00:12:36.55\00:12:37.89
So my understanding is again
00:12:37.92\00:12:39.25
I mentioned this
a couple weeks ago
00:12:39.29\00:12:40.86
that really we have
these red blood cells
00:12:40.89\00:12:43.02
circulating
through the bloodstream
00:12:43.06\00:12:44.59
and they have a
hemoglobin place to sit,
00:12:44.63\00:12:47.53
right in the middle
of that lifesaver type
00:12:47.56\00:12:49.76
there's like a little
seat in there, the hemoglobin.
00:12:49.80\00:12:51.70
But my understanding is
as when you smoke, okay,
00:12:51.73\00:12:54.80
the carbon dioxide
and the carbon monoxide
00:12:54.84\00:12:57.31
sits inside that
hemoglobin molecule, right?
00:12:57.34\00:13:00.24
Right.
00:13:00.28\00:13:01.61
And, so, we really, we can't
get the hemoglobin in there
00:13:01.64\00:13:03.95
that carries the
oxygen, it's taken.
00:13:03.98\00:13:06.28
Right.
00:13:06.31\00:13:07.65
And so then
basically we keep doing that
00:13:07.68\00:13:09.12
and so basically when a person
stops smoking within six weeks,
00:13:09.15\00:13:12.82
they can basically reverse that.
00:13:12.85\00:13:15.09
Right.
00:13:15.12\00:13:16.46
It's amazingly fast. Okay.
00:13:16.49\00:13:17.99
How fast the
lungs can heal. Okay.
00:13:18.03\00:13:20.00
So let's talk a
little bit about diet,
00:13:20.03\00:13:22.53
about dietary habits.
00:13:22.56\00:13:23.90
Sounds a good time to
bring in Chloe though.
00:13:23.93\00:13:25.40
Okay, let's bring Chloe in.
00:13:25.43\00:13:27.34
'Cause what we're
going to do is talk about
00:13:27.37\00:13:28.70
every time you can eat
00:13:28.74\00:13:30.07
some more fruits and vegetables,
00:13:30.11\00:13:31.44
you're going to heal
the respiratory track.
00:13:31.47\00:13:33.74
Another thing is that we're
going to take a look at today
00:13:33.78\00:13:36.14
as Chloe is going to show
us a veggie burger recepie...
00:13:36.18\00:13:37.71
I love veggie burger. Okay.
00:13:37.75\00:13:39.31
Veggie burgers
and again, remember,
00:13:39.35\00:13:41.02
all these recipes
that we're showing people
00:13:41.05\00:13:42.95
a recipe is only a suggestion
to get you started it.
00:13:42.98\00:13:46.79
People come up and they'll say,
"Well, I don't like broccoli.
00:13:46.82\00:13:49.56
Okay, well, when
people start smoking,
00:13:49.59\00:13:51.33
do you think their first
cigarette tastes very good?
00:13:51.36\00:13:52.76
No
00:13:52.79\00:13:54.13
But they kept... Oh,
you'll get used to it,
00:13:54.16\00:13:55.50
you'll get used to it, right?
00:13:55.53\00:13:57.23
Or even alcohol
00:13:57.27\00:13:58.60
or even the first sip
of coffee, black coffee.
00:13:58.63\00:14:00.44
Most people don't like it. Yeah.
00:14:00.47\00:14:01.80
But they keep doing it.
00:14:01.84\00:14:03.37
And when it kills
them, and usually it does.
00:14:03.41\00:14:04.87
Yeah.
00:14:04.91\00:14:06.24
But you have to
just get used to it.
00:14:06.27\00:14:07.61
Right.
00:14:07.64\00:14:08.98
But when it comes to
a health food they say
00:14:09.01\00:14:10.35
I tried that once
I didn't' t like it.
00:14:10.38\00:14:11.71
So get rid of it.
Yeah, get rid of it.
00:14:11.75\00:14:13.08
So what we're going to do
00:14:13.11\00:14:14.45
is we're going to
show people, today,
00:14:14.48\00:14:15.82
Chloe is going to do
this we're going to take her
00:14:15.85\00:14:17.19
into the kitchen
00:14:17.22\00:14:18.55
and show how you
can make a veggie burger
00:14:18.59\00:14:20.42
and then use it
for versatility of...
00:14:20.46\00:14:22.52
Let Chloe do it.
All right, let's do it.
00:14:22.56\00:14:24.69
Okay.
00:14:24.73\00:14:26.06
In this session,
I want to show you
00:14:26.09\00:14:27.63
how to make an Italian sauce.
00:14:27.66\00:14:29.53
This is such a
versatile sauce it's great.
00:14:29.56\00:14:32.37
You can buy
Italian sauces in the store
00:14:32.40\00:14:35.17
but there's a lot of additives
and preservatives in them
00:14:35.20\00:14:37.51
that you don't
really want to eat.
00:14:37.54\00:14:38.97
This one you can make yourself.
00:14:39.01\00:14:40.34
You can even use
fresh tomatoes if you want.
00:14:40.38\00:14:42.91
Today, I am using one
can of just tomato sauce
00:14:42.94\00:14:46.35
and one can of crushed tomatoes
just to add some texture to it.
00:14:46.38\00:14:49.68
We have a few seasonings.
00:14:49.72\00:14:51.05
We have a tablespoon of
onion, granulated onion.
00:14:51.09\00:14:54.96
We have a half a
teaspoon of red pepper flakes
00:14:54.99\00:14:57.99
that just gives it a
little bite little spice.
00:14:58.03\00:15:00.36
We have a tablespoon and a
half of an Italian seasoning
00:15:00.40\00:15:03.43
called Pizza seasoning.
00:15:03.47\00:15:04.90
We have a tablespoon of basil,
00:15:04.93\00:15:08.00
tablespoon of
garlic, granulated garlic.
00:15:08.04\00:15:11.31
Half a teaspoon of a oregano
and a half a teaspoon of thyme.
00:15:11.34\00:15:14.64
We're just going to
saute those seasonings
00:15:14.68\00:15:17.65
in just a little bit of water
00:15:17.68\00:15:19.01
just to start
bringing out the flavors
00:15:19.05\00:15:20.82
and then we're going
to add our tomato sauce
00:15:20.85\00:15:22.55
and it's done.
00:15:22.58\00:15:24.79
I have just a small amount
of water heating on the stove.
00:15:24.82\00:15:29.39
We're just going to
dump our seasonings in.
00:15:29.42\00:15:31.39
I'll just saute it a little bit,
00:15:35.23\00:15:37.60
just to start
bringing out the flavors.
00:15:37.63\00:15:40.00
Now if you want
to in this recipe,
00:15:40.04\00:15:42.50
you can put some
chopped onions in
00:15:42.54\00:15:44.41
and saute them in
with this as well.
00:15:44.44\00:15:49.28
Once you've got the seasonings
measured out for this recipe,
00:15:49.31\00:15:52.85
It's over, it's half done.
00:15:52.88\00:15:54.75
Go ahead and add our sauces.
00:15:58.35\00:16:00.22
So our pan is nice and hot.
00:16:10.80\00:16:12.67
It starts to cook right away.
00:16:12.70\00:16:14.27
Now we'll just
mix this all together,
00:16:20.68\00:16:22.38
put the lid on it,
00:16:22.41\00:16:23.75
bring it to a
simmer, and it's ready,
00:16:23.78\00:16:26.21
ready for all
the different things
00:16:26.25\00:16:27.78
we're going to be able to
do with this particular recipe.
00:16:27.82\00:16:31.05
You might simmer it on
low for just five minutes
00:16:36.96\00:16:39.93
just once again to
meld all the flavors.
00:16:39.96\00:16:42.96
Our Italian sauce is complete.
00:16:55.24\00:16:57.71
See how beautiful it turned out,
00:16:57.75\00:17:00.72
very beautiful sauce.
00:17:00.75\00:17:02.45
It's a signature sauce,
00:17:02.48\00:17:03.82
also very
popular in a restaurant.
00:17:03.85\00:17:06.82
There are many ideas that
you can do with this recipe
00:17:06.86\00:17:09.69
and I wanted to give
you a few suggestions.
00:17:09.72\00:17:11.86
It makes a great lasagne
sauce by adding your noodles,
00:17:11.89\00:17:15.80
vegetables, whatever
else you'd like to have in it.
00:17:15.83\00:17:18.77
Also a manicotti,
00:17:18.80\00:17:20.54
there's the shells,
00:17:21.97\00:17:23.91
you can stuff
them with vegetables
00:17:23.94\00:17:25.64
or maybe a tofu ricotta.
00:17:25.67\00:17:28.48
And put the sauce over the top.
00:17:28.51\00:17:31.38
the spaghetti noodles
for a spaghetti sauce,
00:17:31.41\00:17:36.02
And you can even
add he meat balls
00:17:36.05\00:17:38.25
that we made with
our burger mixture.
00:17:38.29\00:17:41.69
Also you could do
an eggplant parmesan
00:17:41.72\00:17:46.19
or some other
type of Italian dish,
00:17:46.23\00:17:48.50
if you like that.
00:17:48.53\00:17:49.93
I also have found that
it makes a great pizza sauce
00:17:49.96\00:17:53.17
and we just use a naan.
00:17:53.20\00:17:55.27
And I found these nice
whole wheat naan to put that on.
00:17:55.30\00:17:59.57
Add different things to it,
olives or artichoke quarters,
00:17:59.61\00:18:03.31
onion pepper,
00:18:03.35\00:18:04.68
even the melty
cheese that we made.
00:18:04.71\00:18:07.25
All of those things
that go on the pizza crust
00:18:07.28\00:18:09.38
or use your imagination
00:18:09.42\00:18:11.05
for whatever you'd
like to use the sauce for.
00:18:11.09\00:18:13.66
It's such a great addition
to your every day meals.
00:18:13.69\00:18:17.69
Thank you, Chloe.
00:18:20.96\00:18:22.36
I really do love
veggie burgers, don't you?
00:18:22.40\00:18:24.47
Oh, yeah. Wow!
00:18:24.50\00:18:25.83
Looks great. Okay.
00:18:25.87\00:18:27.20
Well, now we're going to
get into our fitness segment.
00:18:27.24\00:18:29.00
We're gonna talk
about abdominal training
00:18:29.04\00:18:30.54
and this will go
along very nicely
00:18:30.57\00:18:32.21
with our talk about respiration
00:18:32.24\00:18:33.91
because this will help
00:18:33.94\00:18:35.28
strengthening
the diaphragm area,
00:18:35.31\00:18:37.18
which we were
just talking about.
00:18:37.21\00:18:38.81
And so we're going to
do some abdominal strain
00:18:38.85\00:18:40.35
but we're going
to do it standing up.
00:18:40.38\00:18:42.05
Now you can do this laying down
00:18:42.08\00:18:43.85
but a lot of people
don't want to lay down
00:18:43.89\00:18:45.95
they want to stand up
and you know you can do that
00:18:45.99\00:18:48.09
because the abdominal muscles
00:18:48.12\00:18:49.86
only have a four
inch range of motion.
00:18:49.89\00:18:51.39
Right and you
could do it at your desk.
00:18:51.43\00:18:53.09
You can do them
at your desk, right.
00:18:53.13\00:18:54.46
Make her something in a chair.
00:18:54.50\00:18:55.83
The abdominal
muscles don't cross a joint
00:18:55.86\00:18:57.47
they go from here to
here and they go like this.
00:18:57.50\00:18:59.50
That's it.
00:18:59.53\00:19:00.87
Not very glamorous
but that's what they do.
00:19:00.90\00:19:03.61
So the old
fashioned forward ones,
00:19:03.64\00:19:05.84
it just hurts your neck.
00:19:05.87\00:19:07.28
Yeah, well, they
can but they can,
00:19:07.31\00:19:08.74
but if you do crunches
right there they're good
00:19:08.78\00:19:10.65
but the full sit
ups can be very harmful.
00:19:10.68\00:19:13.75
And then also a
lot of the leg raises.
00:19:13.78\00:19:15.48
A lot of things you
see people do out there.
00:19:15.52\00:19:17.09
They really work the hip flexors
00:19:17.12\00:19:18.69
and they start
to imbalance people
00:19:18.72\00:19:20.29
and they pull down
00:19:20.32\00:19:21.66
and they start to have
a lot of back problems.
00:19:21.69\00:19:23.02
And a lot of back
problems are even cause
00:19:23.06\00:19:24.69
because from you're back, Lisa,
00:19:24.73\00:19:26.06
they're caused
from your hip flexors
00:19:26.09\00:19:27.96
or the Sartorius
00:19:28.00\00:19:29.66
or you know the
gracilis some of the muscles
00:19:29.70\00:19:31.07
in the inside of the leg.
00:19:31.10\00:19:32.43
So we're going to do
some ab training standing up
00:19:32.47\00:19:35.17
and the thing
we're going to do here
00:19:35.20\00:19:36.91
and I mentioned earlier that
00:19:36.94\00:19:38.91
breathing wasn't that important
as long as you breathe.
00:19:38.94\00:19:41.21
But this one it is
00:19:41.24\00:19:42.58
because we don't want
to extend our abdominal
00:19:42.61\00:19:45.01
as we crunch forward,
00:19:45.05\00:19:46.38
we actually want to draw it in
00:19:46.41\00:19:47.75
and you want to try
and get your belly button
00:19:47.78\00:19:49.12
as close to your
backbone as you can.
00:19:49.15\00:19:50.65
Okay.
00:19:50.69\00:19:52.02
So what Lisa's going to
do is she got a blow out
00:19:52.05\00:19:53.39
and do some
crunches for us, Okay.
00:19:53.42\00:19:55.22
Okay, so you can see
a very simple movement.
00:19:55.26\00:19:57.26
She's breathing out
00:19:57.29\00:19:58.69
then taking a deep
breath as she comes back in.
00:19:58.73\00:20:01.03
Crunching over the
abdomen, tightening as goes,
00:20:01.06\00:20:03.87
tightening the abs then back up
00:20:03.90\00:20:06.84
and then as you go back,
you feel stretch the abs.
00:20:06.87\00:20:08.84
There you go.
Back forward again.
00:20:08.87\00:20:11.17
And this is again
just a simple exercise
00:20:11.21\00:20:13.38
but it's amazing how
well people feel this
00:20:13.41\00:20:15.61
just going
through the basic phase
00:20:15.64\00:20:17.88
of falling like a body
spear we've done this a lot
00:20:17.91\00:20:20.32
because a lot of
people can't get on the floor.
00:20:20.35\00:20:22.12
So it's a great way to do it,
00:20:22.15\00:20:24.22
again, you can
do it laying down,
00:20:24.25\00:20:25.59
you can have your knees bent,
00:20:25.62\00:20:27.09
but the thing with
thing I like about this one
00:20:27.12\00:20:29.32
is, you're not
putting pressure on your neck
00:20:29.36\00:20:30.69
and that's what we talked about.
00:20:30.73\00:20:32.06
Because people are
pulling on their head.
00:20:32.09\00:20:33.43
You know you tell them to
lift their chin to the ceiling
00:20:33.46\00:20:34.83
but still inevitably they start
to just yanking on their head
00:20:34.86\00:20:37.37
start causing some
upper cervical problems
00:20:37.40\00:20:39.67
and we don't want that, okay.
00:20:39.70\00:20:41.17
And it allows you to really
focus on just your muscle.
00:20:41.20\00:20:42.64
Focus on your abdomen
instead of the other areas.
00:20:42.67\00:20:44.81
Okay. Thanks Lisa.
00:20:44.84\00:20:46.17
Okay. Jay let's
tie this up here.
00:20:46.21\00:20:49.01
Okay, dick.
00:20:49.04\00:20:50.45
We talked a little bit about
taking a ring or two off...
00:20:50.48\00:20:53.52
Right. In the middle.
00:20:53.55\00:20:54.88
Getting rid of some
of that visceral fat.
00:20:54.92\00:20:56.25
Right.
00:20:56.28\00:20:57.62
Lots of abs, ab
workouts to do that.
00:20:57.65\00:20:59.89
Well, that will help
the muscles underneath there
00:20:59.92\00:21:01.66
but you've got to get rid
of the flab on the outside.
00:21:01.69\00:21:03.32
Okay.
00:21:03.36\00:21:04.69
Or just not
going to see anything.
00:21:04.73\00:21:06.06
Give some folks some tips,
00:21:06.09\00:21:07.43
a little bit idea
on what they could do
00:21:07.46\00:21:08.90
for cardiovascular
training to help the lungs,
00:21:08.93\00:21:12.13
the diaphragm and
to lose some body fat.
00:21:12.17\00:21:14.04
Well, certainly walking
s going to be a great thing
00:21:14.07\00:21:16.64
to do to start
getting the respiration going.
00:21:16.67\00:21:18.67
A lot of people want to
start out just by running
00:21:18.71\00:21:20.21
or jogging and...
00:21:20.24\00:21:21.58
Not a good idea,
start walking first.
00:21:21.61\00:21:23.71
Cycling, using a
recumbent bike is good,
00:21:23.75\00:21:26.45
stationary bike,
00:21:26.48\00:21:27.82
then before you
graduate onto the outside stuff.
00:21:27.85\00:21:30.95
But swimming is great,
walking on water is good.
00:21:30.99\00:21:35.42
Jesus walked on water.
00:21:35.46\00:21:36.93
I don't know how
good of a workout that was
00:21:36.96\00:21:38.89
but you know, we have to
settle for walking in the water.
00:21:38.93\00:21:40.66
Okay.
00:21:40.70\00:21:42.03
But then we have to...
00:21:42.06\00:21:44.07
You can do things like rowing.
00:21:44.10\00:21:46.10
Some of the machines out
there art trainer's, elliptical.
00:21:46.13\00:21:48.40
So a lot of great
things you can do.
00:21:48.44\00:21:50.07
But the main thing
is just get out there,
00:21:50.11\00:21:51.64
try and get...
00:21:51.67\00:21:53.01
You know, I
usually have people start
00:21:53.04\00:21:54.38
with about ten minutes
and then work up to fifteen
00:21:54.41\00:21:56.18
and then twenty.
00:21:56.21\00:21:57.55
Twenty minutes, three times
a week is kind of the minimum.
00:21:57.58\00:22:01.22
Five times a week
probably the optimum.
00:22:01.25\00:22:03.49
Okay. You can go too much too.
00:22:03.52\00:22:05.25
If you get too much exercise
00:22:05.29\00:22:06.92
you don't give
your by chance to rest.
00:22:06.96\00:22:08.29
You can start
having other complications
00:22:08.32\00:22:10.03
and we'll talk about
that on another episode.
00:22:10.06\00:22:11.39
Okay, and so
people could actually do,
00:22:11.43\00:22:12.86
maybe do ten
minutes in the morning
00:22:12.89\00:22:14.23
and ten minutes at night.
00:22:14.26\00:22:15.60
They can do that too...
00:22:15.63\00:22:16.97
Break it up.
00:22:17.00\00:22:18.33
And then actually cooking
the system more than once
00:22:18.37\00:22:19.70
and that actually
helped their fat metabolism.
00:22:19.73\00:22:21.07
Super.
00:22:21.10\00:22:22.44
And then dietarily,
00:22:22.47\00:22:23.81
I've been reading
a lot of research,
00:22:23.84\00:22:25.17
it talks about every
serving of fruit and vegetable
00:22:25.21\00:22:27.21
that we can consume
00:22:27.24\00:22:29.18
actually
reduces our risk of COPD
00:22:29.21\00:22:31.48
or respiratory diseases.
00:22:31.51\00:22:33.42
Right. Okay.
00:22:33.45\00:22:34.88
Eating a healthy diet.
00:22:34.92\00:22:36.32
I mean just food
is your medicine, Jay.
00:22:36.35\00:22:38.49
And we talk about
repairing those lungs
00:22:38.52\00:22:40.22
if they've been damaged
00:22:40.26\00:22:41.59
whether we worked
in a bad environment
00:22:41.62\00:22:42.96
with pollutants,
or maybe we smoked
00:22:42.99\00:22:44.83
or secondhand smoke.
00:22:44.86\00:22:46.19
Somebody in the house smokes.
00:22:46.23\00:22:47.56
Right. Okay
00:22:47.60\00:22:48.93
Yeah.
00:22:48.96\00:22:50.30
We can in a sense reverse
that the lungs are amazing,
00:22:50.33\00:22:52.17
the body is amazing
00:22:52.20\00:22:53.54
and how it will
regenerate itself
00:22:53.57\00:22:54.90
if we give it the
proper environment.
00:22:54.94\00:22:56.27
But people have to
have the motivation
00:22:56.30\00:22:57.84
and I have a
quick story for you.
00:22:57.87\00:22:59.61
I had a woman
that worked with us
00:22:59.64\00:23:01.18
and up in North Dakota
00:23:01.21\00:23:03.21
and she had diabetes
00:23:03.24\00:23:04.68
and was on $300 of
medication a month,
00:23:04.71\00:23:06.72
which she had to
pay for out of pocket.
00:23:06.75\00:23:08.28
So her sister paid for
her to work out with us.
00:23:08.32\00:23:10.92
Got off her meds in one month
00:23:10.95\00:23:13.39
and she was
paying much less to us
00:23:13.42\00:23:15.22
than the $300 she was
paying for the medication.
00:23:15.26\00:23:17.59
Second month,
the sister paid half.
00:23:17.63\00:23:19.73
And she still was off
on meds and the third month
00:23:19.76\00:23:22.66
the sister said
you're on your own.
00:23:22.70\00:23:24.63
The woman immediately quit
00:23:24.67\00:23:27.10
because she didn't
want to pay for it she said,
00:23:27.14\00:23:28.47
"We can't afford it."
00:23:28.50\00:23:29.84
Well, the reason why
they can't afford it is
00:23:29.87\00:23:31.21
because her husband smokes
a carton of cigarettes a week
00:23:31.24\00:23:34.11
and he wasn't
willing to give those up.
00:23:34.14\00:23:35.81
Oh.
00:23:35.84\00:23:37.18
And then she
started smoking again too.
00:23:37.21\00:23:38.55
And within one
month she was back
00:23:38.58\00:23:39.91
on all her meds again.
00:23:39.95\00:23:41.28
Wow.
00:23:41.32\00:23:42.65
People have to be
motivated to make some changes
00:23:42.68\00:23:44.02
and unfortunately too
often they're willing to do that
00:23:44.05\00:23:46.35
but they're not
willing to pay a little bit
00:23:46.39\00:23:48.12
to change their lifestyle.
00:23:48.16\00:23:50.63
Well, we've
covered several things.
00:23:50.66\00:23:52.73
One last thing, I
want to talk about
00:23:52.76\00:23:54.20
with this respiration
and respiratory system,
00:23:54.23\00:23:57.27
circulation getting
the oxygenated blood
00:23:57.30\00:23:59.63
something that I
do on a regular basis.
00:23:59.67\00:24:01.34
Now it might not sound
that appealing to some people
00:24:01.37\00:24:03.51
especially in the winter months.
00:24:03.54\00:24:05.44
Is that you take a hot
shower then you end on the cold.
00:24:05.47\00:24:07.81
Right.
00:24:07.84\00:24:09.18
And you're actually
used to brisk rubbing
00:24:09.21\00:24:10.85
and so forth in a sense
to stimulate the system.
00:24:10.88\00:24:13.82
Get more
oxygenated blood to the tissue
00:24:13.85\00:24:16.32
and help with the
circulation that way.
00:24:16.35\00:24:18.02
And then go outside and get some
00:24:18.05\00:24:20.06
nice deep
breaths into the nose...
00:24:20.09\00:24:21.76
That's right. Out to the mouth.
00:24:21.79\00:24:23.12
And the big key to that
00:24:23.16\00:24:24.49
is not so much trying to
breathe in as much as you can
00:24:24.53\00:24:26.80
but blow out as much as you can
00:24:26.83\00:24:28.30
and that automatic
will cause a reflex
00:24:28.33\00:24:29.93
for you to breathe in deeper.
00:24:29.96\00:24:31.30
So working on deep
breathing in fresh air
00:24:31.33\00:24:33.34
and of course we
have great air to breathe,
00:24:33.37\00:24:35.34
you especially up
there in Flagstaff,
00:24:35.37\00:24:37.21
but we have pretty good
air in Camberley as well.
00:24:37.24\00:24:38.57
That's right.
00:24:38.61\00:24:39.94
So try some of
these basic things
00:24:39.97\00:24:41.31
and you'll find yourself
00:24:41.34\00:24:43.14
definitely
improving your respiration,
00:24:43.18\00:24:44.78
you'll feel
better, you'll look better,
00:24:44.81\00:24:46.51
your tissues will thank you.
00:24:46.55\00:24:48.65
We appreciate you
coming to join us again.
00:24:48.68\00:24:50.95
God bless you will look
forward to seeing you next time
00:24:50.99\00:24:53.32
on Optimize 4 Life.
00:24:53.36\00:24:54.72