The following
program presents principles
00:00:01.98\00:00:02.95
designed to
promote good health and
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is not intended
to take the place of
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personalized
professional care. The opinions
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and ideas expressed
are those of the speaker.
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Viewers are
encouraged to draw their own
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conclusions about the
information presented.
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Hi and welcome to
'Wonderfully Made'
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I'm Sheryl
McWilliams and our guest today
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is Dr. Timothy
Howe, an internal medicine
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specialist at Parkview
Adventist Medical Center,
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welcome Dr. Howe. Thank you,
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it's good to be
here with you today.
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We're going to be
talking about a topic
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that I don't know
a lot about, and it's
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one of that I think
many of us don't know
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much about and it's
called the metabolic
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syndrome, I
believe also Syndrome X.
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What exactly is
that and what affect does
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it have on us?
Metabolic syndrome
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is not a disease. It
is a clustering of signs
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and symptoms that
when found together place
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you at higher risk
for disease. As I think
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back over the past
years in my medical
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practice many
patients come to mine and
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I think of watching
them go through life
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developing first the
metabolic syndrome and
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then later as time
goes on developing a whole
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group of diseases,
diabetes, hypertension,
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heart disease,
cancer and they all go back
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to metabolic
syndrome. So metabolic syndrome
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is the seed that
develops or grows into a
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whole host of
problems, the chronic
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diseases that we here
in America have today.
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How is it determined?
How do you know if you
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have it or not?
Well, metabolic syndrome,
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one definition of it
is insulin resistance,
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that is, insulin
in our bodies is not
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working well. But
how do we tell if someone
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has insulin resistance.
There are five things
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that we can look at
that give us a clue,
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and to have
metabolic syndrome you have to
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have three of those
five. So here they are:
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number one, a waist
in men greater than 40
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inches or in women of
greater that 35 inches.
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Now that's not hard
to get. I'm not far off,
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of that myself a
little ways and when I did
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study on metabolic
syndrome you can bet
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that caught my
attention and I started
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thinking now, what
size pants do I wear here,
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I want to make sure
I don't get into the
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metabolic
syndrome. 40 inches for men,
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greater than the,
40 inches or greater
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that's one, for
women 35. Another one
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of the five is blood
pressure, if your blood
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pressure is greater
than 130 over 85, that's
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another one of the
signs of metabolic syndrome.
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Now that isn't very
high, 130 over 85 is
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in the category
that the Joint National
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Commission on
hypertension called
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pre hypertension.
But remember normal
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blood pressure
today is defined as 120
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over 80 or less. So
you're ten points high.
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And, if you have a
blood pressure of 130 over 85,
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that's another one
of the five, and if you
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have those two
you're well on the way.
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The third one is a
blood sugar over 100.
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Now blood sugar
is normal at 100,
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it's actually
"normal from 60 to 120
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but we started to
find that if you get over a
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100 your blood
sugar is associated with
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increase risk, in
fact, if your sugar is 101,
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your risk for heart
disease is 1% higher
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than if it's 100. If
you're at 110 your risk
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for heart disease is
10 percent higher then
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if you're at 100.
So for every one point
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your blood sugar
exceeds 100 fasting
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your risk of having
a heart attack goes up
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1 percent. So that's
why it too is another
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sign or of the
metabolic syndrome, so that's
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three. Another one is a low HDL,
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now HDL is the good
cholesterol, one of my
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patients told me
how to remember it,
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it's not true but
it works, he said, H
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stands for healthy,
it's the healthy cholesterol.
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Actually H stands
for high, high-density
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lipoprotein, high
density lipoprotein is a
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very important
type of cholesterol,
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actually it's not a
type of cholesterol.
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Its cholesterol
being carried from
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the blood stream
back to the liver. If
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you will, HDL is a
like a garbage truck.
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It goes around the
body and it picks up
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cholesterol, loads it
in and carries it back
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to liver. In
metabolic syndrome, your HDL,
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your good
cholesterol, the garbage truck
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cholesterol if you
will, cleaning the arteries
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is low and if as a
woman your HDL is less than
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50 or as a man if
its less then 40 you
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have another of the
indicators that you have
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metabolic
syndrome, very important.
00:06:08.75\00:06:11.93
And lastly
triglycerides, triglycerides
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are a blood fat,
your triglycerides go up
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in your blood if
you've been a lot of sweets
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or a lot of fat,
that's the main way you get
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it up or you can
have a genetic tendency
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toward high, high
triglycerides. But as
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with all genetics,
genetics loads the gun.
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But it's environment
that pulls the trigger,
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just because your
triglycerides are high
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doesn't mean you
can't lower them with diet.
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But those are the
five and if you have
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three of those
five, you are at increased
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risk for a whole
host of diseases.
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So, let me see if
I can remember this,
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okay, if my blood
pressure's elevated,
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over 130 over
85, over 130 over 85,
00:07:01.87\00:07:05.30
if my waist as a
female is greater than 35
00:07:05.33\00:07:09.36
or greater than
40 for a gentlemen.
00:07:09.39\00:07:11.57
If my HDL, which is
the good cholesterol
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is less than 50
for a female, less than
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40 for men. If I have
elevated triglycerides.
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That's right or if
your blood sugar is over
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100 and if you
have any one, if you
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have three those
five you have metabolic
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syndrome. Chances are
if you have two of them,
00:07:31.82\00:07:34.52
you'll have a third,
because they cluster and
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it's all from
insulin resistance. Okay,
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let's say that I
did have three of these
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five, what would
that mean? It mean you're
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in trouble. Okay.
And it would mean as a
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result of being in
trouble that you needed
00:07:49.67\00:07:52.11
to take steps to fix
those. Now, the question
00:07:52.14\00:07:56.75
is just how do we
fix them? But before
00:07:56.78\00:07:59.20
we answer that
question. Let's look a
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little bit more at the
problems that you have.
00:08:01.38\00:08:04.89
If though you have
the metabolic syndrome
00:08:04.92\00:08:09.22
and we mentioned them
briefly, but let's look
00:08:09.25\00:08:11.26
again; you have an
increased risk for heart
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disease. Now as I
said, if your blood sugar
00:08:14.38\00:08:18.40
is up one point
above a 100 your risk
00:08:18.43\00:08:22.40
for having a
heart attack goes up
00:08:22.43\00:08:25.25
1 percent.
That's amazing because
00:08:25.28\00:08:27.07
one point in blood
sugar is really that much,
00:08:27.10\00:08:30.11
that's fasting
blood sugar. Fasting blood
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sugar after an all
night fast, if your fasting
00:08:32.64\00:08:36.26
blood sugar is over
a 100 that's one point
00:08:36.29\00:08:39.12
for metabolic
syndrome. If your blood pressure
00:08:39.15\00:08:42.37
is over 130 over
85, now, you say, well
00:08:42.40\00:08:46.78
that isn't much and
it isn't, but remember
00:08:46.81\00:08:49.59
studies have shown
very clearly that for
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every one, every two
points that your blood
00:08:53.16\00:08:56.16
pressure exceeds
120, your risk of
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having a heart
attack goes up 10 percent
00:08:59.18\00:09:01.32
and your risk of
having a stroke goes up
00:09:01.35\00:09:04.08
15 percent. So at
130, you're already
00:09:04.11\00:09:09.84
five times 15 times
greater risk for having
00:09:09.87\00:09:15.98
a stroke or a heart
attack five times 10,
00:09:16.01\00:09:19.56
50 percent higher
risk for a heart attack
00:09:19.59\00:09:22.82
with your blood
pressure at 130 over 85,
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wow, so that's how
well that one gets in,
00:09:25.96\00:09:28.91
then you come to
the waist. That waist
00:09:28.94\00:09:32.52
measure, you say
well how come because
00:09:32.55\00:09:34.52
if I'm 6'4 as I am
shouldn't I be allowed
00:09:34.55\00:09:37.86
to have a bigger
waist. Well as a matter
00:09:37.89\00:09:41.17
of fact now, when
we start putting weight
00:09:41.20\00:09:44.15
around our
middles that means insulin
00:09:44.18\00:09:47.64
resistance, and
insulin resistance as I
00:09:47.67\00:09:51.09
mentioned is
what's behind all of these
00:09:51.12\00:09:53.16
pushing, pushing,
because insulin puts fat
00:09:53.19\00:09:55.96
around your middle
and what we're really
00:09:55.99\00:09:58.23
looking at is where
are you putting your fat.
00:09:58.26\00:10:00.26
Are you shaped
like a pear, you know
00:10:00.29\00:10:02.91
with large hips and
thighs as a woman or
00:10:02.94\00:10:06.11
are you shape like
an apple, are you a man
00:10:06.14\00:10:08.76
that has put weight
on all over or did you
00:10:08.79\00:10:11.57
put it all on right
above your belt. Because
00:10:11.60\00:10:15.49
of course men
wear their belt not on
00:10:15.52\00:10:17.02
their waist. But
today some where down
00:10:17.05\00:10:19.55
below it, but still
do you have where are
00:10:19.58\00:10:22.16
you putting your
weight. Because if you're
00:10:22.19\00:10:24.04
putting your weight
around your middle you
00:10:24.07\00:10:25.57
have insulin
resistance and that's
00:10:25.60\00:10:28.24
is really the key in
the metabolic syndrome.
00:10:28.27\00:10:31.06
So, if I want to
avoid the metabolic syndrome
00:10:32.72\00:10:35.69
or let's say I
have these three things.
00:10:35.72\00:10:38.08
What I do to fix it?
Well, the first thing
00:10:38.11\00:10:40.94
you have to do say to
yourself, well why is it
00:10:40.97\00:10:43.25
that insulin isn't
working well and more
00:10:43.28\00:10:46.05
importantly what does
it do in the first place.
00:10:46.08\00:10:48.65
Insulin is like a
key, and it opens the door
00:10:48.68\00:10:53.86
and allows sugar out
of your blood and into
00:10:53.89\00:10:57.12
your cells and you
get insulin resistance
00:10:57.15\00:11:01.21
when insulin has
trouble getting sugar
00:11:01.24\00:11:05.21
into the cell. Now I
don't about you, maybe
00:11:05.24\00:11:08.17
you don't have a house
like this and of course
00:11:08.20\00:11:10.61
I don't. But you
may have seen some
00:11:10.64\00:11:12.52
other people that
have a house like this.
00:11:12.55\00:11:13.52
You go over on a
Saturday night and you
00:11:13.53\00:11:17.28
sit down and
you're going to play some
00:11:17.31\00:11:19.67
board games and
they say oh, the game you
00:11:19.70\00:11:23.01
want is in the
closet, and so you start
00:11:23.04\00:11:24.85
for the closet and
you get to the door and
00:11:24.88\00:11:27.86
you're about to open
it. No, no, no, don't open
00:11:27.89\00:11:29.18
the closet, let me do
it. And so they go over
00:11:29.21\00:11:32.60
and they put one
and they open it about
00:11:32.63\00:11:34.62
3 inches and they
put their hand in you
00:11:34.65\00:11:36.74
know to hold
that up and then they
00:11:36.77\00:11:38.75
carefully open the
door and then despite
00:11:38.78\00:11:40.96
all of their efforts
everything crashes down
00:11:40.99\00:11:43.80
on them. That's
the same problem that
00:11:43.83\00:11:46.89
we have with insulin
resistance. Insulin goes
00:11:46.92\00:11:50.23
knocking on the
door of the cell to open
00:11:50.26\00:11:53.34
the door to get
sugar in, but there's
00:11:53.37\00:11:56.44
already too much
fat or sugar calories
00:11:56.47\00:11:59.99
in the cell and so
you know he goes to
00:12:00.02\00:12:03.32
open the door but
the cells says I don't
00:12:03.35\00:12:05.34
want anymore, no
more here thanks and
00:12:05.37\00:12:08.48
so he has a hard
time getting sugar out of
00:12:08.51\00:12:12.05
the blood and into
the cell. Now if this goes
00:12:12.08\00:12:15.39
on long enough of
course, you develop
00:12:15.42\00:12:17.35
diabetes, frank
diabetes and really what
00:12:17.38\00:12:20.45
metabolic syndrome is,
is pre diabetes, because
00:12:20.48\00:12:24.04
if your sugar is
over a 100 you have pre
00:12:24.07\00:12:26.84
diabetes. If you,
that's your fasting sugar,
00:12:26.87\00:12:29.65
if your sugar is
over 126 or higher fasting
00:12:29.68\00:12:36.34
then you have
diabetes. But remember
00:12:36.37\00:12:39.76
that continue at
126, or you have diabetes
00:12:39.79\00:12:43.56
terrible. But
you have a 26 percent
00:12:43.59\00:12:46.34
increased risk of
heart disease. How about
00:12:46.37\00:12:49.19
at 125 your not a
diabetic, where are you?
00:12:49.22\00:12:52.68
See it's not black
and white, yes or no,
00:12:52.71\00:12:56.91
it's a continuum.
In metabolic syndrome
00:12:56.94\00:12:59.83
we're really
looking at pre diabetes,
00:12:59.86\00:13:02.05
insulin opens a
door but it doesn't work
00:13:02.08\00:13:06.56
well if we've over
eaten or eaten raw. You
00:13:06.59\00:13:11.42
put the weight
around here it's the weight
00:13:11.45\00:13:13.20
you don't need to
carry, that spare tire
00:13:13.23\00:13:15.32
it tells you insulin
is having a hard time,
00:13:15.35\00:13:18.89
why don't you give him a break.
00:13:18.92\00:13:20.46
So, metabolic
trend syndrome is related
00:13:22.95\00:13:26.27
to diabetes, then I
would soon then that
00:13:26.30\00:13:29.55
if I wanted to avoid
it, then I would do the
00:13:29.58\00:13:31.98
same things I would
to do to avoid diabetes,
00:13:32.01\00:13:35.48
that's right. Its,
you, the metabolic syndrome
00:13:35.51\00:13:39.18
just catches the
problem earlier and
00:13:39.21\00:13:41.79
says, alright you
have the precursors, we
00:13:41.82\00:13:44.49
know what road
you're on, we know where
00:13:44.52\00:13:46.21
you're headed.
Let's catch you before
00:13:46.24\00:13:48.18
you get to trouble
and that's the beauty
00:13:48.21\00:13:50.64
of the whole concept
of metabolic syndrome.
00:13:50.67\00:13:53.29
It allows you to
detect the precursors of
00:13:53.32\00:13:58.01
diabetes and
interfere before you get into
00:13:58.04\00:14:01.79
major trouble and
that's the beauty of
00:14:01.82\00:14:04.16
the metabolic
syndrome, it's other things too,
00:14:04.19\00:14:07.41
but like for
instance when you have insulin
00:14:07.44\00:14:10.31
resistance you have
thicker blood, the blood
00:14:10.34\00:14:13.76
clots more easily
also raising your risk for
00:14:13.79\00:14:16.79
stroke and heart
attack and that's an
00:14:16.82\00:14:20.05
important thing to
know for very sure.
00:14:20.08\00:14:22.30
Now you mentioned
that metabolic syndrome
00:14:22.33\00:14:25.20
being related to
the five factors, one of
00:14:25.23\00:14:27.98
which was triglycerides,
what exactly is that
00:14:28.01\00:14:30.67
and what I do about
it? Triglycerides are
00:14:30.70\00:14:33.79
fat in the blood and
in our fat cells that's
00:14:33.82\00:14:38.14
triglycerides as well,
your triglycerides go up
00:14:38.17\00:14:42.51
because you've over
eaten or eaten too many
00:14:42.54\00:14:46.59
sweets, you see the
body when you eat sugar
00:14:46.62\00:14:49.62
that you don't burn,
it stores it first if
00:14:49.65\00:14:53.15
there's excess as
glycogen in your liver.
00:14:53.18\00:14:55.88
Glycogen is just a
sugar molecule attached
00:14:55.91\00:14:58.65
to a sugar, attached
to sugar, attached to a
00:14:58.68\00:15:00.89
sugar and it packs it
up there in your liver.
00:15:00.92\00:15:02.81
So you eat a good
meal and the next morning
00:15:02.84\00:15:07.22
you go out and run
a marathon, your body
00:15:07.25\00:15:09.50
says well he's not
eating, lets break down
00:15:09.53\00:15:12.02
some glycogen and
burn that. So you can
00:15:12.05\00:15:14.12
keep running and keep
going on the glycogen.
00:15:14.15\00:15:16.71
But if you're not
out there running and
00:15:16.74\00:15:19.55
you've eaten that big
meal and you've filled
00:15:19.58\00:15:21.67
up that glycogen
stores, the body says, oh, oh
00:15:21.70\00:15:24.86
where am I going to
put it now, and takes that
00:15:24.89\00:15:27.33
sugar changes it
to a fat and stores it
00:15:27.36\00:15:31.43
as fat, that fat is
triglycerides. So if you
00:15:31.46\00:15:37.06
eat a lot of refined
carbohydrates or just
00:15:37.09\00:15:40.69
more than you need,
the body changes into
00:15:40.72\00:15:43.83
triglycerides and if
you eat more fat than you
00:15:43.86\00:15:48.31
need it stores it
as fat in your cells.
00:15:48.34\00:15:52.02
It's interesting,
you can see this in some
00:15:52.05\00:15:55.43
individuals if you
look in their eyes.
00:15:55.46\00:15:57.72
Most people don't
think about it, but if you
00:15:57.75\00:16:00.42
stop and think, now
let's see if I was going
00:16:00.45\00:16:02.74
to pour water out
of a pitcher it would
00:16:02.77\00:16:05.80
go fast. If I was
going to pour margarine
00:16:05.83\00:16:09.67
out of a pitcher or
butter it would go slow
00:16:09.70\00:16:12.12
even if it was at
room temperature because
00:16:12.15\00:16:14.38
fat is thicker
than water. You know
00:16:14.41\00:16:17.21
triglycerides
thicken your blood. It makes
00:16:17.24\00:16:21.16
it harder to
pump. If you and I had a
00:16:21.19\00:16:24.15
race and I had a
glass with water in it and
00:16:24.18\00:16:27.01
a straw and I gave
you a glass of molasses
00:16:27.04\00:16:30.31
for instance for
one and I say, okay,
00:16:30.34\00:16:32.86
lets have a race,
I'm going to sip water,
00:16:32.89\00:16:35.03
you're gonna sip
molasses, who'd win?
00:16:35.06\00:16:36.48
I think you would.
I would, sure, sugar
00:16:36.51\00:16:40.45
thickens the blood
and fat does it even more.
00:16:40.48\00:16:43.47
So, we're really
looking at this through,
00:16:43.50\00:16:46.54
what are we doing
to the thickness of the
00:16:46.57\00:16:49.41
blood. Because
metabolic syndrome is also
00:16:49.44\00:16:52.94
how thick is
your blood. How hard
00:16:52.97\00:16:55.18
is it to pump around
and when your triglycerides
00:16:55.21\00:16:58.39
go up. Your blood
thickens, it can get
00:16:58.42\00:17:02.75
so bad that in
your eyes you can see
00:17:02.78\00:17:04.92
what's called
box-carrying. And it's
00:17:04.95\00:17:07.32
little globules of
fat and you can see the
00:17:07.35\00:17:10.20
marching across
the arteries in the
00:17:10.23\00:17:12.23
backs of your
eyes; going clunk, clunk,
00:17:12.26\00:17:14.74
clunk like this
'cause it's so thick and the
00:17:14.77\00:17:17.57
big risk is stroke
from having too high
00:17:17.60\00:17:20.47
triglycerides,
that's quite rare but it
00:17:20.50\00:17:22.53
can happen from
excess calorie intake.
00:17:22.56\00:17:25.30
So you mention eating
refined carbohydrates,
00:17:25.33\00:17:30.03
so then I would
assume that complex
00:17:30.06\00:17:32.83
carbohydrate would
be a good choice, sure.
00:17:32.86\00:17:35.99
If you go back to
thinking about when we're
00:17:36.02\00:17:39.81
eating and thinking
about insulin and his work,
00:17:39.84\00:17:42.68
he wants to move
sugar out of the blood
00:17:42.71\00:17:45.74
and into the cell.
If you give him a steady
00:17:45.77\00:17:48.65
stream of work and
he can work just fine
00:17:48.68\00:17:51.39
all day long, you
know, you just feed him
00:17:51.42\00:17:54.57
some whole wheat
bread and that goes
00:17:54.60\00:17:58.83
down into your
system, you have to chew
00:17:58.86\00:18:01.21
it of course and
then you have all that
00:18:01.24\00:18:02.77
fiber there that
slows the absorption
00:18:02.80\00:18:05.28
of the sugar and the
sugar enters the body
00:18:05.31\00:18:08.50
in a nice smooth
stream. On the other hand,
00:18:08.53\00:18:11.20
if you took a soda
and just took the same
00:18:11.23\00:18:14.10
amount of calories
in the soda as you would
00:18:14.13\00:18:16.47
in the whole wheat
bread, 70 to 80 calories
00:18:16.50\00:18:19.82
per slice, it
would arrive fast. If it
00:18:19.85\00:18:23.20
hits fast, insulin
has to hurry to get it
00:18:23.23\00:18:25.89
out it has to
find places to stuff it
00:18:25.92\00:18:28.08
quickly, and it's
says hold it, hold it,
00:18:28.11\00:18:30.58
I can't change, get
all this into the cell,
00:18:30.61\00:18:32.81
you better make
some into fat. And so
00:18:32.84\00:18:35.67
often the fat it
goes, your triglycerides go
00:18:35.70\00:18:37.93
up, your blood
sugar's up, because it got
00:18:37.96\00:18:39.62
there too fast
and we've got trouble,
00:18:39.65\00:18:41.46
we've sludge the
blood and we've pushed
00:18:41.49\00:18:44.33
our fats up and
raised our risk for heart
00:18:44.36\00:18:46.47
disease, stroke and
other things. Interesting,
00:18:46.50\00:18:49.90
it seems that in
every thing that we do,
00:18:49.93\00:18:52.97
physical activity
plays a part. What role does
00:18:53.00\00:18:56.95
physical activity
play in this particular
00:18:56.98\00:19:00.47
syndrome? Another
way to define metabolic
00:19:00.50\00:19:02.77
syndrome of course is
more food in than energy
00:19:02.80\00:19:08.00
out. We have an
energy imbalance.
00:19:08.03\00:19:11.02
We're eating more
calorie than we're burning
00:19:11.05\00:19:13.91
and metabolic
syndrome can be reversed simply
00:19:13.94\00:19:17.36
by increasing our
exercise. Now, for
00:19:17.39\00:19:20.52
some people that's an
awful lot of exercise,
00:19:20.55\00:19:23.73
they say that you
can run from Boston
00:19:23.76\00:19:26.00
to New York on the
calories in one pound
00:19:26.03\00:19:28.35
of fat, well. Well,
that's a lot of running
00:19:28.38\00:19:31.77
some people might
have to do. So if you're a
00:19:31.80\00:19:34.47
big eater you need
to be a big exerciser,
00:19:34.50\00:19:37.82
you can push the
body too hard of course,
00:19:37.85\00:19:40.88
it's better to be a
moderate eater, and a
00:19:40.91\00:19:44.12
moderate exerciser
always, if you push,
00:19:44.15\00:19:47.97
you say well I
want to eat 2400, 3000,
00:19:48.00\00:19:52.72
3500 calories a
day. You're gonna have to
00:19:52.75\00:19:57.01
exercise very, very
hard to keep your body
00:19:57.04\00:20:00.93
from expanding and
getting clogged up.
00:20:00.96\00:20:04.20
But exercise is the
key or the one of the keys
00:20:04.23\00:20:07.61
to reversing the
metabolism syndrome.
00:20:07.64\00:20:09.78
The other of course is
to eat less calorically
00:20:09.81\00:20:13.78
dense food and
that's the food that
00:20:13.81\00:20:17.50
the creator made for
us. It's whole grains,
00:20:17.53\00:20:21.13
it's fresh fruits, it's
vegetables, staying away
00:20:21.16\00:20:26.06
from the refined
foods that are more
00:20:26.09\00:20:29.17
calorically
dense. They are the ones
00:20:29.20\00:20:31.46
that's easy to eat
a lot of and get in
00:20:31.49\00:20:34.18
trouble with. This
concept of eating whole
00:20:34.21\00:20:38.63
grains I find very
interesting because
00:20:38.66\00:20:41.29
there are a lot
of folks that know we
00:20:41.32\00:20:42.60
should eat whole
grains. But when you go
00:20:42.63\00:20:44.85
to buy a package. It
says whole grain on the
00:20:44.88\00:20:47.89
outside of it, but
I understand that if a
00:20:47.92\00:20:50.41
manufacturer can
promote itself as whole grain
00:20:50.44\00:20:54.23
and it only has to
have 51 percent. So what
00:20:54.26\00:20:57.05
exactly is a whole grain and how
00:20:57.08\00:20:59.94
do I get more
of it into my diet?
00:20:59.97\00:21:01.51
I think it's very
important for us to
00:21:01.54\00:21:04.91
become smart
shoppers, intelligent
00:21:04.94\00:21:08.29
consumers, label
readers, you know
00:21:08.32\00:21:11.45
you go to the store
and it says wheat bread
00:21:11.48\00:21:15.31
and you say, oh
this is good for me,
00:21:15.34\00:21:19.11
wheat bread and
you pick up the package
00:21:19.14\00:21:21.46
and flip it over
and the first ingredient
00:21:21.49\00:21:24.14
is wheat flour. If
it says wheat flour and
00:21:24.17\00:21:28.75
not 100 percent
whole wheat flour it's
00:21:28.78\00:21:32.95
white flour and
white flour they've taken
00:21:32.98\00:21:36.22
out the germ and
they've taken out the
00:21:36.25\00:21:39.09
fiber and they've
taken out many of the
00:21:39.12\00:21:41.70
B vitamins and
the minerals and then
00:21:41.73\00:21:44.72
they say well we've
taken all those out,
00:21:44.75\00:21:47.32
let's throw a few
vitamins back in and
00:21:47.35\00:21:49.53
they call it
enriched. You know you never
00:21:49.56\00:21:52.08
buy white flour in
the store, but it says
00:21:52.11\00:21:54.26
enriched. Now I don't
about you, but if I took
00:21:54.29\00:21:57.46
20 bucks from you
and gave you five back
00:21:57.49\00:21:59.48
would you think
you were enriched?
00:21:59.51\00:22:00.98
I think I was
whipped off, yeah, that's
00:22:01.01\00:22:03.44
what happens with
white flour and with our
00:22:03.47\00:22:06.23
grains, so you have
to be careful, you have
00:22:06.26\00:22:08.48
to be a labeled
reader unless you make
00:22:08.51\00:22:10.51
your own. And it's
very important to get
00:22:10.54\00:22:13.23
all of those nutrients
in our foods, especially
00:22:13.26\00:22:18.48
in our grains. It
helps us avoid delivering
00:22:18.51\00:22:23.25
the calories the
sugar particularly,
00:22:23.28\00:22:25.52
too rapidly to the
body, if it's delivered
00:22:25.55\00:22:29.06
too rapidly we're
in trouble. No question
00:22:29.09\00:22:32.12
about it. So, we're
talking about eating a
00:22:32.15\00:22:35.30
100 percent whole
wheat bread versus
00:22:35.33\00:22:37.37
white bread, or a
brown rice as opposed to
00:22:37.40\00:22:40.53
white rice.
Another way to look at this
00:22:40.56\00:22:42.78
whole problem is
using the concept of
00:22:42.81\00:22:46.20
Glycemic Index.
Now Glycemic Index does
00:22:46.23\00:22:49.67
not work a hundred
percent because when
00:22:49.70\00:22:52.91
we figure out the
Glycemic Index, we're
00:22:52.94\00:22:55.52
looking at
various foods, we give you
00:22:55.55\00:22:58.42
this and that's
all and measure it, but
00:22:58.45\00:23:00.62
it's still a useful
concept, it goes like
00:23:00.65\00:23:03.32
this, we give
sugar the number 100,
00:23:03.35\00:23:06.04
pure glucose you
eat it, how fast does it
00:23:06.07\00:23:09.38
get to your blood
stream and then we compare
00:23:09.41\00:23:12.55
other foods. For
instance, white rice
00:23:12.58\00:23:16.08
boiled a good time
until it's really cooked
00:23:16.11\00:23:19.57
has a glycemic index
of 95. The sugar from
00:23:19.60\00:23:24.03
white rice gets
into your body almost as
00:23:24.06\00:23:26.40
fast as pure sugar.
Whereas brown rice has a
00:23:26.43\00:23:30.61
glycemic index of
68, it delivers the sugar
00:23:30.64\00:23:34.69
into your system
much more slowly.
00:23:34.72\00:23:36.70
Orange juice has a
higher Glycemic Index
00:23:36.73\00:23:39.52
than an orange, a
baked potato has a lower
00:23:39.55\00:23:43.74
Glycemic Index
than mashed potatoes,
00:23:43.77\00:23:46.60
just the fact
you mash them up the
00:23:46.63\00:23:48.69
Glycemic Index
goes up. So you want
00:23:48.72\00:23:51.11
whole foods naturally prepared.
00:23:51.14\00:23:53.86
Now some people say
well then I shouldn't
00:23:53.89\00:23:55.64
cook my food at
all. Well now, lets not
00:23:55.67\00:23:57.83
go overboard, lets
be you know sensible.
00:23:57.86\00:24:01.63
Something ought to be cooked,
00:24:01.66\00:24:04.03
something need not
be cooked. Carrots,
00:24:04.06\00:24:06.75
you get more beta
carotene and vitamin A
00:24:06.78\00:24:08.98
from them if you
cook them as far as
00:24:09.01\00:24:11.12
absorption, but I
like raw carrots too and
00:24:11.15\00:24:14.08
there are some
enzymes and other things
00:24:14.11\00:24:15.58
that come through
better when its raw.
00:24:15.61\00:24:17.26
So some raw, some
cooked, that is very
00:24:17.29\00:24:20.77
good balance, but
avoid those refined
00:24:20.80\00:24:23.58
carbohydrates that get
right into your system,
00:24:23.61\00:24:26.84
the worst thing you
can do and I think it's
00:24:26.87\00:24:29.20
really the cause of
much of the metabolic
00:24:29.23\00:24:31.99
syndrome and of
what's coming right
00:24:32.02\00:24:34.70
behind of diabetes
and obesity is refined
00:24:34.73\00:24:38.99
carbohydrates
between meals. Did you
00:24:39.02\00:24:41.44
know that the average
American male teenager,
00:24:41.47\00:24:46.12
the average young
man drinks a liter of
00:24:46.15\00:24:49.52
soda a day, wow, a
liter of soda a day.
00:24:49.55\00:24:53.53
That's enough to give
you metabolic syndrome
00:24:53.56\00:24:56.90
over time. And
then diabetes and heart
00:24:56.93\00:24:59.90
disease. We have
an epidemic of excess
00:24:59.93\00:25:03.03
refined calorie
intake particularly between
00:25:03.06\00:25:06.74
meals. Grazing on
this snack and that
00:25:06.77\00:25:11.01
snack and the other
one is, it really causes
00:25:11.04\00:25:15.41
this whole
problems. If we just eat
00:25:15.44\00:25:17.98
natural foods,
whole foods, get them from
00:25:18.01\00:25:21.11
the farmer before they
go in a box, if you eat
00:25:21.14\00:25:24.60
them that way.
Spaghetti's another
00:25:24.63\00:25:26.22
one or some of the other Pastas.
00:25:26.25\00:25:29.94
You can get
wonderful whole wheat pasta
00:25:29.97\00:25:33.03
today. Now I didn't
think so at first 'cause
00:25:33.06\00:25:35.93
I tasted a few
that were kind of nasty
00:25:35.96\00:25:37.87
but if you shop
around there's some that
00:25:37.90\00:25:40.59
really taste good.
Whole wheat pasta and
00:25:40.62\00:25:43.66
that slows that sugar
absorption down. It's so
00:25:43.69\00:25:46.63
much better for you,
get your foods the way
00:25:46.66\00:25:49.88
God created them.
Cook them simply and
00:25:49.91\00:25:53.25
you'll be much
healthier and you'll avoid that
00:25:53.28\00:25:55.83
heart diseases,
that stroke, you'll also
00:25:55.86\00:25:58.33
lower cancer risk.
It really does help
00:25:58.36\00:26:01.39
to good food the way it comes.
00:26:01.42\00:26:04.83
So, if we choose to
eat our food the way
00:26:04.86\00:26:07.44
God grew it and we
chose to get some physical
00:26:07.47\00:26:09.84
activity then it will
help us to reduce that
00:26:09.87\00:26:12.31
risk of metabolic
syndrome. Absolutely,
00:26:12.34\00:26:15.94
and reducing risk
of metabolic syndrome
00:26:15.97\00:26:18.70
as we mentioned is
very important. It helps
00:26:18.73\00:26:22.38
reduce your need
for medication. It helps
00:26:22.41\00:26:25.24
reduce your
problems with a whole host
00:26:25.27\00:26:29.43
of diseases. It'll
reducer your doctor
00:26:29.46\00:26:32.22
bills just from
thinking about what you're
00:26:32.25\00:26:35.68
eating and how
you're eating it, you know
00:26:35.71\00:26:38.44
if you're going to
spend money on food,
00:26:38.47\00:26:40.42
don't buy the fanciest in a box.
00:26:40.45\00:26:43.55
Buy wonderful
fruit. There are fruit on
00:26:43.58\00:26:46.15
the market today I
live in Maine and I'm
00:26:46.18\00:26:48.97
telling you in Maine
they still have fresh
00:26:49.00\00:26:50.91
oranges from
Florida, you can get oranges
00:26:50.94\00:26:53.49
from California. You
can get fruit from Chile.
00:26:53.52\00:26:56.49
You can get it
from anywhere, it's all
00:26:56.52\00:26:58.88
available, even
that far north. We are
00:26:58.91\00:27:01.49
without excuse
today to get fresh food.
00:27:01.52\00:27:05.51
Fresh frozen's fine,
it's very good in some
00:27:05.54\00:27:09.77
cases better if you
can't get that canned
00:27:09.80\00:27:12.54
but as near
natural as near from the
00:27:12.57\00:27:15.68
farmers field as
you can, that will
00:27:15.71\00:27:18.73
really help. So we
should pay attention
00:27:18.76\00:27:22.06
to our blood
pressure, our waists,
00:27:22.09\00:27:24.01
our blood sugar, our
triglycerides levels.
00:27:24.04\00:27:27.52
Make sure that we're
getting plenty of whole
00:27:27.55\00:27:29.52
grains and
natural foods the way God
00:27:29.55\00:27:32.14
grew them and
prepared them for us.
00:27:32.17\00:27:34.13
And in this way
will help to reduce our
00:27:34.16\00:27:36.45
risk of the
metabolic syndrome and diabetes
00:27:36.48\00:27:39.76
and heart disease and
all of the other things
00:27:39.79\00:27:42.06
that go along with
it. It's something that
00:27:42.09\00:27:45.39
we can do and it's
simple and it doesn't
00:27:45.42\00:27:47.66
cost any money,
it will save us money
00:27:47.69\00:27:50.03
and give us health,
you can't beat that and
00:27:50.06\00:27:53.17
I think that's
important, the more
00:27:53.20\00:27:54.94
simple we can
make things, the better
00:27:54.97\00:27:57.17
off I think we
often are. We tend to
00:27:57.20\00:27:59.27
make things
more complicated then
00:27:59.30\00:28:00.79
they are. Thank you
for joining us today
00:28:00.82\00:28:02.56
on Wonderfully
Made. I hope that you've
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enjoyed it as much
as I have and thank you
00:28:04.43\00:28:06.37
Dr. Howe for being
with us, thank you.
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