The following program
presents principles designed
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to promote good health
and is not intended to take
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the place of
personalized professional care.
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The opinions and ideas expressed
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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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Hello friends and
welcome back to another episode
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of wonderfully made and
my name is John Lomacang
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and I want to thank
you again for tuning
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in as you know if
you have been here before
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I think that's the
reason why you have comeback
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you heard Dr Yvonne
Lewis who is Board certified
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in traditional
Chinese medicine also has a
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doctor degree in Naturopathics
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and she has been our
guest and continues to be
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as we unfold this program about
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her book Great
Days. So, good to have
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you back here Dr Lewis.
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Thank you, so much I am excited.
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You know after we
did that last program
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I had a great lunch
it was very colorful.
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Oh a rainbow
salad, a rainbow salad,
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wonderful. All the
broccoli in and it was crunchy,
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it was good and it was tasty.
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Oh! Wonderful. I
must say I have also
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included some raisins
in it but. Okay. Alright,
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I think great, great
nutrition is something
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vitally important.
Absolutely, and as you said
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it was tasty also,
that's and that's what
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we want good nutritious food
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But just for those
who may be joining us
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for the first time
you are Board Certified
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in Traditional Chinese Medicine
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Yes, and also you
have practiced that for
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about 20 years in
Naturopathic medicine
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and but you also have
a book you wrote called
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"Great Days" tell us
about that real quickly.
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Great Days, Great
Days nine principles
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to revolutionize
your life and Great Days
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is actually in acronym
for these nine principles.
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So, it will help
you to remember what the
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nine principles are
and you can easily apply
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these principles and
they really will make a
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difference and you
will have Great Days,
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you will have Great Days.
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Well, somebody one
says you greater days
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are ahead of you. Yes,
and truly that's in fact
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the case we began
to break them down by
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acronym "G" meaning.
Good nutritious food,
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good nutritious food
and "R" is rest relaxation
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and stress reduction, Okay.
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And that's what we want
to kind of look at now rest,
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okay. Because people
are tired how many times
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do you hear people
say oh I am just so tired
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people can't
sleep. They have insomnia
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or they just are working
themselves into the grave
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and the thing that I
find so interesting is that
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God himself thought
that rest was important
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enough to build it in
the middle of the deck lock
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we have to have rest.
And so our bodies begin
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to kind of wind down
by the end of the week
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you know by the
weekend we are ready
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for something
different because we are tired
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actually people come
to doctors for fatigue
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its one of the top ten reasons
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and I have that on a
graphic actually its in the
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top ten reasons for
visiting a physician every year,
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3.3 million Americans
go to their physicians
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for insomnia,
they just can't sleep.
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And evidence suggest
that 60% of people have
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some kind of
sleep-related problems whether
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they have difficulty falling
asleep or staying asleep.
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Insomnia is an
issue when we lose even
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3 hours of sleep it
reduces the effectiveness
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of our immune system by 50%.
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So, this is why when you
are tired you are susceptible
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to cold for example. If
we get six hours of sleep
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that's even
insufficient we need at least
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7 to 8 hours of sleep to really,
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to really be optimally
well. And than it also sleep
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facilitates the
learning process if you can just
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kind of think better
when you get some sleep
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so you need to spend at least
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7 hours in bed every night.
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Well, you are really cut
into my late night habit.
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I announce stepping on some toes
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right now and I sure that.
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There are some
people that say I do my best
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to work and I am
kind of tell myself
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I do my best work late
at night when the phones
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are not ringing or when
the road around me is quite
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even though I live
out here in Thompsonville.
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You know the phones
are ringing people have
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different hours and
some people are nocturnal
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but we are not
necessarily nocturnal by nature
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God is ordained for
us to sleep at night.
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Yes and you know
how we know that because
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melatonin is
produced at night and
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melatonin is a sleep hormone
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and it helps us to sleep.
So, it's produced at night
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in a dark space
that's why we should
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turn off our lights.
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Lights shouldn't be on
because that interferes
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with melatonin production.
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So, we should have
our lights dim or off
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and get some good
rest be in that bed
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by may be 10 o'clock
many times nocturnal people
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actually might have
some adrenal fatigue,
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and so they have so
much stress going on that
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they feel as though
they are night people
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but actually they are
kind of their adrenals
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are revved up and
so they drink coffee
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and they can't sleep
because of the caffeine.
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So, it's just a
situation where if we get
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in that bed and
train ourselves to get
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into bed at a
certain time and just kind of
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wind down it's
really much better.
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My wife always
says if I was at home
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she would be in
bed at 8 o' clock
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and we have a lot
of people here that
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they work at 3ABN they
would like to go to bed
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with hours with
chickens you know 7:30,
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8 o' clock and I have
said to so many of them.
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I would just be
tossing and turning thinking
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about what's
happening in the world
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while everybody else was
sleeping but what you are
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saying is taking
well because the body
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does need rest, yes.
Can I ask you a question
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what about
professionals whose jobs require
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them to work at night
like in the medical field
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many people are 11
to 7 in the morning.
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Yes and I recently
read an article that stated
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that the graveyard
shift really increases
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the risk for cancer by
60%. The graveyard shift,
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the graveyard shift
which is that all night
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shift from maybe 12 to
7 because the body really
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wasn't created to work all night
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and be up in the day,
I mean be up at all night
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and sleep whole
day. It really is usually
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it should be the
opposite, so it does lead
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to problems also when
we don't get enough rest
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it actually can
kind of set itself
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for pre-diabetic
state. There was a study
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that was done with
some young healthy men
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and they would deprive the sleep
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and when that
happening was their glucose
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levels were tested
and they were actually
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higher because they
won't be getting enough sleep.
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So, sleep deprivation
actually set through out
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for a pre-diabetic stage.
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In my mind I am
putting together a word
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picture or something
that people can may be
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in vision I think if
it is we take a big bottle
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of this kind of
ridiculous if we take a
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bottle of powder and
just shake it in the air.
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You know powder is
so light it takes time
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to settle down yes
it leaves a little cloud
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that just hangs
around a while its kind of
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like our sleep cycle
when you get up in the morning
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and you are going
and you have revved up
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just like shaking
that whole bottle of powder
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or you come back in
an hour still in the air
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you could see it with
the sun rays but by the
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evening it settles
down. Yes, And many of us
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need to realize that
when we rev up our engines
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falsely like, okay lets
talk about some other ways
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we rob ourselves at
sleep adjust the job
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what about the
harmful stimulants
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there is a lot
of those nowadays.
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Stimulants like
caffeine that we drink them,
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many people drink
coffee in the morning thinking
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that well I just drink
one cup a day so surely
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that's not going
to impact my sleep
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but it does because
it's a stimulant. So, we need
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to get out of coffee and
actually I read somewhere
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that eating an
apple or an orange
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can actually was that you?
00:08:10.25\00:08:12.12
Yes, as a matter of
fact I was so surprised
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there was a program
called Amazing Facts
00:08:14.90\00:08:17.25
but its not the
Bachelor's Program manufactures
00:08:17.28\00:08:20.58
so on regular
television that says an apple
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or red apple has
more wake up potentials,
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potentials than a cup of coffee.
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Isn't that
interesting? And they said
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it lasts longer
because it's naturally produced
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That's right, that's
right. That's right don't tell
00:08:35.97\00:08:37.98
that to coffee industry,
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I know, I know the
thing is that we have natural
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substances that can
help us and also because
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we have so much stress
going on we really need
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to do some stress
reduction so that we can sleep.
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If we are lying there and
our minds are just clicking
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and we can't shut
them down because we are
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thinking about what
I have to do tomorrow
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or what we are
concerned about tomorrow.
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We need to just take
our burdens to the Lord
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and leave them there.
And let the lord give us
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that peaceful
sleep that's promised to,
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to each member. You
know that as a pastor
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that opens up a lot
of doors when the Lord
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says Take no Thoughts
for Tomorrow, yes, yes.
00:09:16.85\00:09:20.19
Saying what shall we
eat or what shall we drink,
00:09:20.22\00:09:22.99
we drink or wherever
go shall would be close,
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yes. So these things the heaven
00:09:25.67\00:09:27.50
is concerned of ourselves with.
00:09:27.53\00:09:29.01
Yes. But I know that
sometimes I have done
00:09:29.04\00:09:30.77
Evangelistic
Series and I am so prompt
00:09:30.80\00:09:32.56
and I am just so
ready forward to start
00:09:33.40\00:09:35.98
but I can't wait to
fall asleep but I can't
00:09:36.01\00:09:38.36
because I am inventorying
in the dark, yes, yes.
00:09:38.39\00:09:41.43
What do you do with that?
00:09:41.46\00:09:42.43
We just have to ask
Lord to help us with that
00:09:42.44\00:09:43.99
because, because we
have to shut down the mind
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has to shut down
and there is actually a
00:09:48.76\00:09:50.90
Chinese formula that I
recommend to my patients
00:09:50.93\00:09:53.83
are called Great
Proton, which is really
00:09:53.86\00:09:56.42
good for shutting the
mind down its quicking
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like that. And
sometimes we need some help
00:09:59.29\00:10:02.49
but we can also have
herbal help which Great Proton,
00:10:02.65\00:10:06.01
is an elbow formula
for just that so there are
00:10:06.04\00:10:09.98
things that are
available for that but we need
00:10:10.01\00:10:12.66
to make sure that
we are on that path of
00:10:12.69\00:10:15.42
reducing stress
so that we can sleep.
00:10:15.45\00:10:17.61
So, so another
way to do that I think
00:10:17.72\00:10:20.47
that I think so we
are going into the next
00:10:20.50\00:10:22.85
aspect of Great Days is
it true that its not good
00:10:22.99\00:10:27.33
we are going to the Enoch
00:10:27.36\00:10:28.74
now is it true are
we ready to go there.
00:10:28.77\00:10:30.42
Well, we are gonna
look at some of the signs
00:10:30.45\00:10:32.51
of being
stressed out, I like that,
00:10:32.54\00:10:34.14
first as we have
a graphic on that
00:10:34.17\00:10:35.79
and we really
just kind of have some
00:10:35.95\00:10:38.28
symptoms of
stress being stressed out
00:10:38.31\00:10:41.42
insomnia, digestive
problems, irritability,
00:10:41.45\00:10:45.28
headaches, undue
fatigue, nail biting
00:10:45.82\00:10:49.62
hair twirling,
and feeling victimized
00:10:49.65\00:10:52.80
These are some
symptoms of being stressed out.
00:10:52.83\00:10:55.20
Wow, it seems like
when you go through
00:10:55.53\00:10:58.34
that it seems like the
body is natural's defenses
00:10:58.37\00:11:00.99
are out of whack.
Yes, and you start
00:11:01.02\00:11:04.00
imagining things
that are not really so.
00:11:04.47\00:11:06.41
Yes, what if stress
actually has such intense
00:11:06.44\00:11:10.11
physiological manifestations
and get precautions
00:11:10.14\00:11:13.66
on the body you and we
will talk about this later
00:11:13.69\00:11:17.83
with the
thoughts that are positive
00:11:17.86\00:11:19.20
we really just have
to focus on the lord
00:11:19.23\00:11:22.48
but there are some
things that we can do
00:11:22.51\00:11:24.71
as stress busters
we have stress busters
00:11:24.74\00:11:28.11
for example we can
learn to let go and let God.
00:11:28.14\00:11:31.43
Just let God take it
over, take care of it
00:11:31.91\00:11:34.68
and we can set
boundaries some people
00:11:34.71\00:11:36.12
just don't know how to say no.
00:11:36.15\00:11:37.44
No we can share
the gospel with someone
00:11:37.90\00:11:41.14
or learn to adapt to
changes take time each day
00:11:41.17\00:11:45.37
to relax and exercise regularly.
00:11:45.40\00:11:48.35
If you get sufficient
rest that's also critical
00:11:48.60\00:11:52.18
to taking care of your stress.
00:11:52.21\00:11:54.09
Avoid stressing substances
like alcohol, caffeine,
00:11:54.12\00:11:58.43
tobacco, sugar,
harmful facts get a massage
00:11:58.46\00:12:02.96
tooth's have some loop
time, mid time is a good
00:12:02.99\00:12:05.49
thing and also
take your B vitamins
00:12:05.52\00:12:08.05
because when you
are stressed out.
00:12:08.08\00:12:09.51
The B vitamins tend
to depleted so you should
00:12:09.60\00:12:14.49
make sure that you
take your B vitamins,
00:12:14.52\00:12:17.01
and people that have
a low B vitamin I should
00:12:17.04\00:12:20.76
say store house almost
susceptible to illness.
00:12:20.79\00:12:23.45
the [12:24] or
fatigue, or fatigue
00:12:23.96\00:12:26.48
and it was
unstressed because again the
00:12:26.51\00:12:28.66
B-vitamins are
depleted with stress.
00:12:28.69\00:12:31.05
I notice that when
I am going and going
00:12:31.46\00:12:33.14
and going and I
have get take my vitamins
00:12:33.17\00:12:35.08
I have a regiment
that I have always said
00:12:35.11\00:12:36.96
to people vitamins
don't work in the bottle.
00:12:36.99\00:12:38.68
That's correct, oh
that's so correct that
00:12:39.05\00:12:42.48
that you have to take in.
00:12:42.51\00:12:43.48
And you need to also
eat vitamins are not a
00:12:43.49\00:12:45.75
substitute for food
they are a supplement.
00:12:45.78\00:12:49.93
So, we need to eat
in a healthy manner
00:12:50.42\00:12:53.37
and then
supplement with vitamins.
00:12:53.40\00:12:56.19
What about people
that say well you know
00:12:56.22\00:12:58.77
I don't want to be
bogged down with too much
00:12:58.80\00:13:00.80
food during the day.
So, they eat these large
00:13:00.83\00:13:03.63
meals in the evening.
Oh! not good, not good
00:13:03.66\00:13:06.47
because the body needs to rest.
00:13:06.50\00:13:07.99
The stomach, the digestive
system it needs to rest
00:13:08.43\00:13:12.27
in the evening so
actually we break the fast
00:13:12.51\00:13:16.08
with an ample sized
breakfast and then lunch
00:13:16.43\00:13:20.18
is also ample. But
our last meal of the day
00:13:20.21\00:13:22.91
should be very light
so that we can rest better
00:13:23.24\00:13:26.60
and you can
lose weight that way.
00:13:26.63\00:13:28.80
That's a real weight loss too.
00:13:28.83\00:13:30.84
You are great so
you don't need to but
00:13:30.87\00:13:33.72
for our viewers who
really want to know how
00:13:33.75\00:13:37.21
to lose weight this is
a great way to lose weight
00:13:37.24\00:13:39.50
eat your healthiest
meals early in the day
00:13:39.53\00:13:42.97
and eat very
lightly in the evening
00:13:43.00\00:13:45.12
and the weight can come off.
00:13:45.15\00:13:46.73
Some people lets say
well that does not make sense
00:13:46.76\00:13:48.47
to me it doesn't fit
into my lifestyle then you ask
00:13:48.50\00:13:50.50
this question do you
could feel in your car to park
00:13:50.53\00:13:53.86
it or to drive it
00:13:53.89\00:13:55.07
Oh still your faster, I
am not a doctor and I could
00:13:55.10\00:13:59.90
be his word picture
opening up doors from that
00:13:59.93\00:14:02.03
Yes, yes and
that is a great point.
00:14:02.06\00:14:04.67
You wanted to give
your body fuel to meet the
00:14:04.70\00:14:07.94
demands of the day. So,
you start early in the day
00:14:07.97\00:14:11.27
and then as the day
progresses you have less
00:14:11.30\00:14:14.33
demands placed upon
you, you should because
00:14:14.36\00:14:16.79
you are winding
down. And so as you
00:14:16.82\00:14:18.97
wand down you should eat less.
00:14:19.00\00:14:20.64
And so, let me
just file that through.
00:14:20.83\00:14:22.85
Can you imagine a
person saying I got to fill up
00:14:22.88\00:14:26.19
my tanks so that my car
could rest, hmm it sounds
00:14:26.22\00:14:29.95
ridiculous doesn't it?
Yes, exactly. In the very same
00:14:29.98\00:14:32.33
way some people
and for those of us
00:14:32.36\00:14:35.08
who are slim and for
those others who are not
00:14:35.11\00:14:37.68
really slim. Well, you
know I am not really over
00:14:37.71\00:14:40.44
weight but I also have
digestive impact during
00:14:40.47\00:14:43.98
the night [14:45] digesting.
00:14:44.01\00:14:45.52
Yes, exactly and the
stomach needs to rest
00:14:45.55\00:14:49.09
and it takes about 4
hours for the stomach to empty.
00:14:49.28\00:14:52.31
So, we don't need to just
constantly feed the stomach
00:14:52.34\00:14:56.40
all through the day and
night when is it gonna rest.
00:14:56.51\00:14:59.95
We need to allow the body time
00:14:59.98\00:15:02.43
to rest and rejuvenate.
00:15:02.63\00:15:04.38
So, some people that
are finally when the food
00:15:04.41\00:15:06.56
is finely
digested some people think
00:15:06.59\00:15:08.35
they are starving.
Right! for the matter
00:15:08.49\00:15:10.31
I would like to have
little, I'm starving.
00:15:10.46\00:15:12.11
I am starving. For
the stomach has finally
00:15:12.14\00:15:14.06
finished the work of the day.
00:15:14.09\00:15:15.34
Right, right, and so if you know
00:15:15.37\00:15:18.09
we can drink some water,
00:15:18.12\00:15:19.48
and if we absolutely,
absolutely, absolutely,
00:15:20.03\00:15:22.95
need to have
something may be an apple,
00:15:22.98\00:15:24.79
something very light
something that the body can
00:15:24.82\00:15:27.44
just process quickly and
we turn to restful stage.
00:15:27.47\00:15:30.93
That's important because
in a world that's spinning
00:15:31.60\00:15:33.74
crazy demanding
everything that we have,
00:15:33.77\00:15:35.62
yes, particularly here
in America when people go
00:15:35.65\00:15:39.63
to other parts of the
world and there are some people
00:15:39.66\00:15:41.80
let me just add another
component, there are some
00:15:41.83\00:15:43.58
people that don't take vacation.
00:15:43.61\00:15:45.13
That's right, and
they brag about how much
00:15:45.23\00:15:47.63
of a workaholic they are,
00:15:47.66\00:15:48.91
but they go to work very rarely.
00:15:49.32\00:15:51.21
And that's so a life
that is out of it balance,
00:15:51.24\00:15:53.21
and see what we
have been talking about
00:15:53.24\00:15:54.86
here is balance. You
know when your life is out of
00:15:54.89\00:15:58.60
of balance, if you
are doing too much work,
00:15:58.63\00:16:00.18
too much play,
either one; either
00:16:00.21\00:16:02.49
extreme is wrong.
Moderation in all things
00:16:02.52\00:16:06.00
is the biblical principal here,
00:16:06.03\00:16:07.74
moderation in all
things, so if you are workaholic
00:16:07.85\00:16:10.27
you really have to
look at that because
00:16:10.30\00:16:12.49
your tendency will be
to go to the early grave.
00:16:12.52\00:16:15.17
Moderation in all the
good things abstinence
00:16:16.03\00:16:18.92
in all the bad
things! Absolutely, yeah,
00:16:18.95\00:16:20.69
we don't want to
say moderation of the
00:16:20.72\00:16:22.04
bad things
absolutely, absolutely
00:16:22.07\00:16:24.54
And so that's really important?
00:16:24.57\00:16:25.95
Yes, yes, so we have
covered the "R" for rest,
00:16:26.27\00:16:30.46
relaxation, and
stress reduction.
00:16:30.49\00:16:32.41
So, now we go to the "E".
And the "E" is for exercise
00:16:32.44\00:16:35.82
and most people many people
00:16:35.85\00:16:37.42
hate exercise, do you exercise?
00:16:37.45\00:16:40.30
Not as much as I should
I have played basketball
00:16:41.64\00:16:43.99
quite a bit, but I need
to get back, but you know
00:16:44.02\00:16:46.38
my doctor tell me that
even if you play basketball
00:16:46.41\00:16:49.53
vigorously one day a
week it's actually sometimes
00:16:49.56\00:16:52.79
a negative impact
to your body because
00:16:53.14\00:16:55.05
you jar your heart
with this intense exercise
00:16:55.08\00:16:57.87
one day and you sits
around dormant for the rest
00:16:57.90\00:17:00.93
of the week, it's
almost like a shock
00:17:00.96\00:17:02.35
you do once a
week. There needs to be
00:17:03.08\00:17:05.28
consistency. You
need to do something
00:17:05.31\00:17:08.04
on a daily basis or 3
to 4 times a week at least,
00:17:08.07\00:17:13.22
and some cardio and
some strength training,
00:17:13.25\00:17:15.64
especially as we get
older we need to do some,
00:17:15.67\00:17:18.61
some strength training.
We have so many benefits
00:17:18.64\00:17:23.66
with exercise and
you know people know
00:17:23.69\00:17:25.82
most of the
benefits, but it decreases the
00:17:25.87\00:17:29.34
risk of cancer,
diabetes and heart disease, and
00:17:29.37\00:17:32.69
an improved stressed
management. You just feel
00:17:32.72\00:17:35.12
better because of
the release of endorphins
00:17:35.15\00:17:37.30
when you exercise. It
improves mental alertness
00:17:37.33\00:17:40.48
and circulation and
mental concentration
00:17:40.51\00:17:42.94
and it even helps
people that are trying
00:17:42.97\00:17:45.32
to stop smoking. If
they start exercising
00:17:45.35\00:17:47.77
it increases your
chance and proves your chance
00:17:47.80\00:17:51.19
for smoking
cessation helps control anxiety
00:17:51.22\00:17:54.67
if you are sad and feeling
boot, it leads to depression,
00:17:54.70\00:17:57.61
it strengthens your
bone. So, women as we get older
00:17:57.64\00:18:01.07
we need to strengthen
our bones, exercise is a good
00:18:01.10\00:18:03.62
way to do that, and
it stimulates the release
00:18:03.65\00:18:06.30
endorphins which are
those are the brains,
00:18:06.33\00:18:10.08
neurotransmitters that
just make you feel happy.
00:18:10.11\00:18:13.13
Now, I am going
to say happy cells,
00:18:13.16\00:18:14.60
Yeah, yeah. I heard
that this may be something
00:18:14.63\00:18:17.96
you have heard or not,
I mean this is not part
00:18:17.99\00:18:19.38
of the program necessarily,
but I heard one doctor
00:18:19.41\00:18:21.74
say or a physician
say sometimes people get
00:18:21.77\00:18:24.94
hooked on the feeling
that endorphins get brim.
00:18:24.97\00:18:27.72
So, some people get,
actually hooked to running
00:18:27.99\00:18:30.29
because they feel so
good for whether they are
00:18:30.75\00:18:34.11
running away from
something emotionally
00:18:34.35\00:18:36.04
is not necessarily
linked to that, but they said
00:18:36.14\00:18:38.89
endorphins give you this
really good feeling about
00:18:39.06\00:18:41.25
yourself. Yes, and
the converse is true when
00:18:41.43\00:18:44.09
you stop exercising and
the endorphins aren't being
00:18:44.12\00:18:46.92
released as they
once were, you can kind
00:18:46.95\00:18:49.52
of get a little
depressed feeling.
00:18:49.55\00:18:51.29
So you again, you
don't want to exercise
00:18:51.69\00:18:54.95
excessively, you
want to be moderate
00:18:54.98\00:18:58.64
and so next graphic
will tell us how much
00:18:58.67\00:19:02.20
exercise is good,
and I have this lady
00:19:02.23\00:19:05.40
here that is trying to
exercise. If you exercise.
00:19:05.43\00:19:09.53
for five days, you
spend 700 calories a day
00:19:10.21\00:19:14.79
for five days, You can
that's 3500 calories a week,
00:19:15.14\00:19:19.31
and the 3500 calories
in a pound. So if you just
00:19:19.34\00:19:23.65
exercise you can
still lose a pound of week,
00:19:23.68\00:19:26.70
which people don't
want to lose a pound a week
00:19:26.73\00:19:28.62
and they want to lose
more, but if your exercising
00:19:28.65\00:19:31.67
and doing some cardio
and just put a pedometer
00:19:31.82\00:19:36.11
on and walk and you
can count your steps
00:19:36.14\00:19:38.63
because you should have
about 10,000 steps a day.
00:19:38.66\00:19:41.11
So, with some cardio
and some strength training
00:19:41.14\00:19:44.90
and then doing
walking where if the store
00:19:44.93\00:19:49.42
is about 3 blocks away
walk instead of riding.
00:19:49.45\00:19:54.04
If you can walk up
steps do that and of course,
00:19:54.07\00:19:56.75
of course check
with your physician first
00:19:56.78\00:19:59.21
because certainly
you don't embark any kind
00:19:59.24\00:20:02.05
of program without
clearing it with your physician
00:20:02.08\00:20:05.23
who knows your particular
condition intermittently.
00:20:05.26\00:20:08.38
You know, you talked
about the amount of calories
00:20:08.41\00:20:10.51
burned this could
probably be a way to surprise
00:20:10.54\00:20:13.76
some individuals. If
you look at how much work
00:20:13.79\00:20:15.60
it takes to burn
700 calories. I mean
00:20:15.63\00:20:19.35
I have got, and my
wife has a nice treadmill
00:20:19.38\00:20:20.86
one of those revolutionary
ones, and you know you get
00:20:20.89\00:20:23.27
on that thing and it
just, when you first get
00:20:23.30\00:20:25.16
on, you think, and this
is easy, 20 minutes later
00:20:25.19\00:20:29.42
you look at that
thing 22 calories
00:20:29.45\00:20:31.99
and you are thinking
mean if I just avoided
00:20:32.45\00:20:34.97
that last doughnut
that have wheels on it,
00:20:35.00\00:20:38.01
that's right. I could
have not had to do this,
00:20:38.04\00:20:40.31
that's right, that's right,
still lot of times we could
00:20:40.34\00:20:42.28
take the wise choice,
but not eating fatty foods
00:20:42.31\00:20:45.99
is not a
replacement for exercise.
00:20:46.02\00:20:49.15
that's right, for
lack of exercises,
00:20:49.18\00:20:50.56
That is correct and
it all goes hand in hand.
00:20:50.59\00:20:53.42
Again, we want
to change the things
00:20:53.54\00:20:57.75
that we have been
doing in the past, to get new
00:20:57.78\00:21:00.30
results we have to
change our behavior.
00:21:00.33\00:21:02.64
And so if we
incorporate some exercise like
00:21:02.67\00:21:05.79
one of things that
I recommend is find
00:21:05.83\00:21:07.82
a buddy, like find
somebody to do it with.
00:21:07.85\00:21:10.55
If you are married
exercise with your spouse,
00:21:10.58\00:21:12.65
if you are single get
a girlfriend or a guy,
00:21:12.68\00:21:15.43
if you are a male, and
work out with your buddy
00:21:15.58\00:21:20.16
because that way you
can just, it makes it easier
00:21:20.19\00:21:24.57
and you have someone to
whom you are accountable.
00:21:24.60\00:21:27.28
That's a big one.
That's really important because
00:21:27.31\00:21:29.38
you can kind of sleeping
or make an excuse if it's
00:21:29.41\00:21:31.97
just you, but if you
have somebody to do it with
00:21:32.00\00:21:34.28
and you hold each
other accountable that really
00:21:34.31\00:21:36.65
works and you can
celebrate each other's victories
00:21:36.68\00:21:38.79
and kind of cheer
each other on, so.
00:21:38.82\00:21:41.26
I think it's a good
idea. If you have diabetes,
00:21:41.29\00:21:44.19
some of our viewers
I know have diabetes,
00:21:44.22\00:21:46.41
exercise is critical
for balancing, but sugar.
00:21:46.44\00:21:50.56
If you think of fat,
if you think of a door,
00:21:50.59\00:21:55.21
and that door is
locked because there is fat
00:21:55.67\00:21:59.87
all around the ceiling
of the, the doors, it's like
00:21:59.90\00:22:02.12
the cell where there
is fat all around, again
00:22:02.25\00:22:05.48
exercise will burn the
fat. Exercise will helps
00:22:05.51\00:22:08.92
to balance blood
sugars, to open the doors
00:22:09.03\00:22:13.05
so that the insulin
can get into the cells.
00:22:13.08\00:22:15.85
So, we really, really,
really need to exercise
00:22:15.88\00:22:18.85
just to keep our
blood sugar levels
00:22:18.88\00:22:20.91
at an optimal place.
It's very, very important.
00:22:21.47\00:22:25.11
And exercise doesn't
mean sedentary rest. You know
00:22:25.14\00:22:29.58
sometimes you would
like to watch exercise
00:22:29.61\00:22:31.31
videos and there by thinking
00:22:31.34\00:22:33.38
that we are
exercising vigorously.
00:22:33.41\00:22:35.61
Absolutely, absolutely
I have to say that I have
00:22:36.11\00:22:39.49
I have a ton of exercise videos
00:22:39.52\00:22:42.12
and you know you
order them and, you get all
00:22:42.15\00:22:44.61
Excited, and you
get all excited because
00:22:44.64\00:22:45.61
because it says on there that
00:22:45.62\00:22:46.83
they are goanna
do this and that.
00:22:46.86\00:22:48.87
The key is to find
what you like to do, right,
00:22:48.90\00:22:51.72
and do it, if it's you
know, whether it's walking,
00:22:51.75\00:22:55.27
it almost doesn't
matter and I am not saying
00:22:56.04\00:22:59.19
that lightly, but just
do something. If you find
00:22:59.22\00:23:02.61
something that you like
to do, do it. Start working
00:23:02.64\00:23:06.28
in the garden. Ellen
White talks about that.
00:23:06.31\00:23:08.68
that is a very healthy
thing to do getting some
00:23:08.71\00:23:11.70
sunlight fresh air
and working in a garden
00:23:11.73\00:23:14.43
and just find
things to do that are
00:23:14.46\00:23:17.49
consistent and if
you do it consistently,
00:23:17.52\00:23:20.67
you know you will
have some success.
00:23:20.96\00:23:23.02
There are some steps to having
00:23:23.05\00:23:25.22
a successful exercise
program. The first thing
00:23:25.25\00:23:28.53
you have to do is
check with your physician,
00:23:28.56\00:23:30.63
make sure that, again
make sure that its okay
00:23:30.66\00:23:33.43
what you are doing and
then pick an aerobic exercise
00:23:33.46\00:23:36.03
that you like. Chose
your regular time especially
00:23:36.06\00:23:39.48
in the morning, that's
when you tend to rev up
00:23:39.51\00:23:41.77
your Furnace, your
metabolic furnace to sculpt,
00:23:41.80\00:23:45.20
if want to really
get toned, use weights
00:23:45.23\00:23:47.75
and then find some
videos that include weights
00:23:47.78\00:23:50.42
and aerobics
for optimal benefit.
00:23:50.45\00:23:52.57
That's good, so that you get the
00:23:52.99\00:23:55.46
package together you know, yes.
00:23:55.49\00:23:57.61
I have seen people
that they buy the programs
00:23:58.04\00:24:00.32
and then they don't
use it and then an another
00:24:00.35\00:24:02.16
exciting commercial comes
on, they get that violent.
00:24:02.19\00:24:04.34
So, the only thing exercising is
00:24:04.61\00:24:06.58
their VCR or their DVD player.
00:24:06.61\00:24:08.75
That's right, Or the
Wrist with the remote.
00:24:09.07\00:24:10.46
Yeah. Let's not forget that.
00:24:10.49\00:24:12.16
Yeah, credit card, buy
another exercise program,
00:24:12.19\00:24:13.61
but it really takes
some initiative. How do you
00:24:13.64\00:24:16.24
spark that person who may
be sedentary for some time,
00:24:16.27\00:24:18.55
to start getting this going,
00:24:18.58\00:24:21.05
I think that again
having a buddy because
00:24:21.90\00:24:24.63
you have to have
some way to get started
00:24:24.70\00:24:27.48
and if you have
somebody lets say, hey come on,
00:24:27.69\00:24:30.48
lets do this
together. Then, that kind a
00:24:30.51\00:24:32.97
gets you up. Also,
once you start your vanity,
00:24:33.00\00:24:37.80
you will kind of kick in
because you start looking
00:24:37.83\00:24:40.38
good and you
started feeling better.
00:24:40.41\00:24:42.74
I don't mean vanity in
a simple sense, but then,
00:24:42.77\00:24:45.62
but feeling having some
self-confidence, feeling
00:24:45.68\00:24:48.63
better about the way you look
00:24:48.66\00:24:50.07
and about the way you
feel, that kind of kicks
00:24:50.10\00:24:52.96
in once you start
getting your results, that
00:24:52.99\00:24:55.51
you know, that you
begin to see various results
00:24:55.54\00:24:59.67
because as a
consequence of this exercise.
00:25:00.49\00:25:03.09
So, exercise is
critical, and if you can just
00:25:03.12\00:25:06.61
get someone do
it with you, I think
00:25:06.64\00:25:08.90
that can make a big difference.
00:25:08.93\00:25:10.28
And you know what,
it's true when people start
00:25:10.31\00:25:12.21
feeling good about
themselves, its starts
00:25:12.24\00:25:14.20
to propel them to continue
because, yes, we are always
00:25:14.23\00:25:17.32
associating ourselves.
We don't necessarily want
00:25:17.35\00:25:19.96
to make it the prime
reason to motivate ourselves,
00:25:19.99\00:25:22.35
but when we start
feeling good about ourselves
00:25:22.38\00:25:24.00
that's something that
often becomes a habit,
00:25:24.54\00:25:26.67
a good habit. Yes, and
that's, once we get into
00:25:26.70\00:25:30.01
the habit, that such
a really good point to,
00:25:30.04\00:25:32.19
exercise must become a habit.
00:25:32.22\00:25:34.74
We have to do
it consistently and
00:25:34.77\00:25:36.92
once we do it consistently
and beginning to get
00:25:36.95\00:25:39.15
those results then its
kind of self-perpetuating.
00:25:39.18\00:25:42.77
We want to keep it
Up. We feel better.
00:25:42.80\00:25:44.46
We look better. We
want to keep it up.
00:25:44.49\00:25:46.44
So, rest and exercise,
two Of the highly important
00:25:46.72\00:25:50.00
things to having a great day.
00:25:50.03\00:25:52.30
Absolutely rest,
reduction of stress, relaxation,
00:25:52.33\00:25:57.42
we have to learn
to relax and we can do
00:25:57.45\00:25:59.52
Christian
meditation to relax not
00:25:59.55\00:26:02.46
eastern
meditation, and we'll talk,
00:26:02.81\00:26:04.76
I'll talk about that
on a subsequent though,
00:26:04.79\00:26:06.90
meditating on God's
word, meditating on God's word,
00:26:06.93\00:26:09.53
and God's word alone.
And so now the other part
00:26:09.56\00:26:13.78
rest and
relaxation then exercise.
00:26:13.81\00:26:15.68
Yes, yes. And get
moving bodies in motion.
00:26:15.71\00:26:18.55
Get those bodies
Moving, get up move it
00:26:18.71\00:26:22.09
and enjoy it. And what
about those who live in
00:26:22.12\00:26:25.00
the country, is
it easier for those
00:26:25.03\00:26:26.59
than those who live in the city?
00:26:26.62\00:26:28.32
Not necessary, I mean
those who live in the country
00:26:29.07\00:26:31.43
have the added
benefit of clean air and space
00:26:31.46\00:26:35.01
you know to do it, but
you can do it in your living.
00:26:35.04\00:26:37.68
I mean don't use an excuse that
00:26:37.71\00:26:39.91
well I'll do it
when I go to my country
00:26:39.94\00:26:42.45
and over something, do
it in your living room,
00:26:42.48\00:26:45.22
in your bedroom,
wherever you can, get up
00:26:45.25\00:26:48.50
and get that body
moving. Is it important to spend
00:26:48.53\00:26:50.78
money to have
exercise? No you can just walk.
00:26:50.81\00:26:53.75
It's free. Walking is
free. Put on some, you know,
00:26:54.13\00:26:57.53
walking shoes and
walk around, walk around
00:26:57.56\00:27:00.14
your block if you
living in urban environment,
00:27:00.27\00:27:03.11
walk around your
apartment building,
00:27:03.14\00:27:04.89
but just start
moving. What about the person
00:27:05.39\00:27:08.61
who says well I'm
Olympian, so how am I gonna
00:27:08.64\00:27:10.73
get in good
shape. Just consistency,
00:27:10.76\00:27:13.60
Consistency!
Consistency will change your
00:27:13.63\00:27:16.22
body shape. You
know like how you began
00:27:16.25\00:27:18.99
the program, you said
it's important, God thought
00:27:19.02\00:27:21.08
it so important that he
said come aside and rest.
00:27:21.11\00:27:23.87
Yes. He gave us
a day of rest. Yes,
00:27:23.90\00:27:25.61
to relax and also
to get exercise both
00:27:25.64\00:27:28.02
physically and
spiritually and as you know
00:27:28.05\00:27:31.02
what you're hearing
today is something a vital
00:27:31.32\00:27:33.54
necessity in a
country where health cause are
00:27:33.57\00:27:36.67
through the roof,
people are dying for things
00:27:36.70\00:27:39.00
that could be
prevented in many ways
00:27:39.03\00:27:40.98
and as Dr. Lewis
just pointed out these are
00:27:41.01\00:27:43.48
basic things and if
you want to begin to have
00:27:43.51\00:27:45.43
a great day in your life
first. First of all start
00:27:45.46\00:27:48.21
with the good
nutritious food, get some rest,
00:27:48.24\00:27:50.76
relaxation and minimize
your stress and then begin
00:27:51.15\00:27:54.70
to exercise both
physically and spiritually
00:27:54.73\00:27:58.11
and then you'll
discover as David in Psalm says,
00:27:58.14\00:28:00.66
we are fearfully and
wonderfully made until
00:28:00.69\00:28:03.19
we see you again
may the Lord continue to
00:28:03.22\00:28:04.80
bless you and have a
great day in Jesus Christ.
00:28:04.83\00:28:08.13