Participants: Dick Nunez (Host), Jane Baker, Omar Mosquera
Series Code: BAS
Program Code: BAS000130
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:06 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Vegetarianism is a word that often 00:16 times starts around, but not always understood. 00:17 Is it truly helpful for our health? 00:20 Find out more about it next on Body and Spirit. 00:49 Hello, I am Dick Nunez Wellness Director of 00:51 the Black Hills Health and Education Center. 00:52 Welcome to Body and Spirit. 00:54 Today, as we're going to our exercise 00:56 program. We're gonna talk about 00:57 vegetarianism, that's something that often 00:59 times greatly misunderstood and the term gets 01:01 tossed around very loosely. 01:03 I often times heard say, people say 01:05 I'm a vegetarian, I only have chicken and fish still.V 01:09 And when I checked that wasn't 01:11 considered a vegetable, but vegetarianism 01:13 has gone lot of bad press as of late 01:16 especially with all these high protein diets 01:18 and trying to diminish the importance of carbohydrates 01:20 and that's unfortunate. But carbohydrates 01:23 have gone a bad rap because they are always 01:25 linked to the same thing as far as whether 01:27 it would be simple sugars or process foods 01:30 compared to whole grains of foods and vegetables. 01:32 They are all considered the carbohydrates 01:34 and they all get lumped in the same category 01:36 and that's shouldn't be. The vegetarianism 01:38 is truly a helpful diet, I've changed to being 01:41 a vegetarian well over 20 years ago 01:42 and that has really helped my health. Now talk 01:44 more about that, as we get into our workout. 01:46 But I believe we are ready to get started and 01:48 helping me out today will be Jenny Baker 01:50 from Inveprness, Florida, where she is a 01:52 physical education teacher and Omar Mascara, 01:55 who is a massage therapist at the Black Hills 01:58 Health and Education Center. 02:00 Okay, well we're gonna warm up 02:02 a little bit here and we're gonna start out 02:04 by just doing the some arm circles 02:06 and getting our body loose and let's go up and around 02:14 about 3 more times and 1 more. 02:19 Now, let's go the other way, 02:22 I do this, I imagine I'm doing the 02:25 butterfly stroke in a swim, as I can't swim at all. 02:28 I have to have an good imagination, 02:30 3 more times. Okay, let's put our hands on our 02:35 hips and let's loosen up our legs little bit too, 02:37 we are just gonna step up, just raise our knee up 02:42 and get the blood circulating to our lower body 02:45 as well. Let's do about 5 more each side, 02:55 now we can speed it up if you want, 02:58 good we're gonna marching a little bit. 03:01 Alright, let's push our hands together 03:03 and we're gonna push across the body. 03:06 Now, we're gonna go the other way and back 03:09 and back and back. You wanna keep the shoulders square 03:13 and just use your arms. Go across, 03:16 what we're trying to do is, is we're try squeeze 03:18 the chest on each movement. 03:22 Okay, you feel on your chest Omar? 03:24 Oh! Yes, I feeling? Good, Jenny you feeling it? Okay. 03:26 Okay, the hard you push the more you're 03:30 getting out of it. Now, I like you to do 03:31 stop in the middle there for a moment 03:32 and just push hard and that's like a nice 03:34 symmetric contraction. So, I should be pulled your 03:36 hands apart, really good pretty strong, 03:38 pretty strong. Let's check Omar here, alright, 03:41 alright. They both pretty tough, okay, now let's do 03:43 some more movement. Come across and back, 03:46 keep the shoulder square and just use the arms, 03:51 good, good, good. Let's do about 10 more 03:55 each way; there is 3 and 4 and 5 and 6, 7, 8, 9 and 10 04:14 Now, let's hold it together in the middle 04:16 still. And I want you to hold that real tight, 04:18 hold that 10 more seconds, let's make sure 04:20 you stay in tight there. Very good, not a problem, 04:23 or even try you. Okay, alright and relax, 04:28 hands behind the head and we're gonna 04:31 push the elbows back as much as 04:33 possible to try and stretch the chest area that we 04:35 just worked. Okay, let's bring your arms across 04:41 the body and pull your shoulder blades apart 04:47 and backup behind the head again. 04:48 Push the elbows back and let's pull 04:56 the shoulder blades apart. 05:01 Okay, Jenny could you go get our towel for 05:03 us please. One for you, 05:11 one for you and one for me, okay. 05:12 What we're gonna do is, is we're gonna take 05:14 our towels like this and pull hard like we try 05:17 and tear in two. If it happens 05:19 well I'll be surprised, but anyhow bring it up 05:22 and come down and up and down and up 05:28 and down and up and down. 05:32 Good, keep it up okay I wanna do 30 of this. 05:39 How many we've done so far? Eight 05:40 Eight, okay, I wasn't raised a 05:45 vegetarian in fact. At one time in my life, 05:47 I used to eat 3 pounds of meat and gallon of 05:49 milk, half dozen eggs everyday. Wow. So, 05:53 well I used to look forward to eating all sorts 05:55 of different types of meat and over 05:57 20 years ago I become a vegetarian. 05:58 Haven't regretted it, how many we're on 06:02 there Jenny? Nineteen. Okay, we still have 06:05 more to go. And the very strong as I ever was, 06:08 when I eating all that meat, I could 06:10 bench press 450 pounds, 455 pound actually 06:13 and then when I become a vegetarian some 06:15 of 20 some odd years later. 06:17 I bench press 500 pounds. So, I actually 06:19 stronger on the vegetarian diet. 06:22 Twenty nine. Okay, 1 more. Thirty. Now, 06:26 we're gonna bend over the way, so 06:28 we're gonna pull it up to our abdomen 06:30 and push up. Now, when you do this, 06:32 it's important to do it slowly on the way down. 06:34 Good, Omar and push your shoulder blades out 06:37 as you do it, bend over little bit more, good. 06:40 So, you squeezing your shoulder blades together 06:42 and then pushing them way out. 06:44 Good, as I put my hands on Jenny scapula 06:49 it's pushing my fingers together and then as 06:51 she goes down. She comeback out 06:52 and that's working those muscles there in the 06:55 upper back. Now, I wanna you do 30 of these as well 06:57 Thirteen Thirteen, I felt we only done like 06:59 3 of them. Fourteen Okay. Fifteen Good, 07:03 you count in Spanish too, so we make sure we've 07:05 a little same count okay Omar. 07:08 Alright, how many is that? Twenty one. Twenty one. 07:11 Twenty two. Oh! You guys on different counts. 07:14 Okay, that's good that will make more interesting. 07:16 Alright keep the forearm, keep the forearm up, 07:19 reach out, up, reach out. Where we are at Jenny? 07:25 Thirty. Okay, now what we're done here. 07:26 We're gonna pull apart from this position, 07:28 pull and hold that steady. Now this is an 07:30 isometric contraction, isometrics 07:33 is when you have resistance with no movement 07:35 and usually what we do it called isotonic movements, 07:38 which is resistance with movement and there is also 07:41 what it called Isokinetic movements, 07:42 which are movements with the speed control, 07:44 okay good. Alright, you can stop that. 07:48 Okay. Real feeling. You call this discipline, alright 07:53 Now, we're gonna be it in this position 07:54 and pull apart again and now we're gonna press up 07:57 and bring it back down and up and down 08:00 and while we doing this. We are pulling the towel 08:02 apart, so that it should help there is a shoulder 08:06 stimulation while we are doing this. 08:09 Okay, let's do 30 of those Jenny? Ten. 08:14 Good, okay you got 20 more to go. 08:16 Let's go straight up overhead Omar, 08:18 come out at an angle little bit. Try and go 08:20 straight up, right up to the rafters up there. 08:28 One of the things that people worry about on 08:30 a vegetarian diet is B12 and B12 can 08:34 actually be picked up half of it is producing 08:36 your mouth overnight, you can just rinse your mouth 08:38 for a while. Because the bacteria is producing 08:40 the amount overnight, but too often what people do 08:42 is they take a mouthwash or something, which 08:44 is an antibacterial agent and it destroys 08:46 the bacteria that's producing the B12 08:48 in the mouth overnight. 08:50 Thirty Okay, 30. Okay, now we're gonna do 08:52 starting to feel that already. Okay. Oh! Yes. 08:54 Now we're gonna raise up again like this, 08:57 using the towel corner part and we're gonna do 30 09:01 of those. And actually the term vegetarianism 09:09 has several different terms You heard the term 09:11 Vegan and the Vegan vegetarian is actually 09:14 somebody who totally abstains from animal 09:16 products and we're talking about no leather 09:19 shoes, no leather belt or whatever. 09:20 I'm not a Vegan because I still wear a leather 09:23 shoes occasionally and have a leather belt. 09:25 But I'm a total vegetarian, 09:26 so in the term Vegan gets use. 09:29 It's usually used in the terms of total vegetarian, 09:32 but it's not always the case the total vegetarian 09:34 is not necessary Vegan, but the Vegan is 09:36 gonna be a total vegetarian. Okay, 09:39 How many we got there? Twenty three Twenty four 09:42 Okay and we've what's also called ovo-lacto 09:47 vegetarians, those people still taking milk and eggs 09:52 Thirty. Alright, very good feel in that 09:55 little bit already. Yes Now, I'm going to take 09:56 the towel. Now, I like you do is, do the 09:58 shoulder stretch, where you put the arm up over 10:00 the head and get hold of your elbow. 10:01 There you go and we're gonna hold that 10:06 for about 15 seconds whenever you're doing a stretch 10:08 don't pull too hard, make it a comfortable stretch 10:12 and make sure you keep your breathing going. 10:14 Don't hold your breathe at all 10:16 because that will lead to a Valsalva maneuver, which 10:18 is intrathoracic and intracranial pressure that 10:20 we don't want. Alright, let's go ahead 10:23 and switch it around. 10:26 And some of the health benefits 10:29 they find with the people in our country 10:32 have about a 42 percent chance to getting some 10:34 type of cancer in their life. 10:36 If you become ovo-lacto vegetarian 10:37 that drops down to 32 percent, 10:39 but if we go to total vegetarian it drops 10:42 down to 2 to 3 percent So, you can go 10:44 from 42 down to 32 Jenny or you can go all the way down 10:46 to 2, I'm putting it what you wanna do. 10:49 Okay, let's go ahead and relax. 10:51 Alright, now, we wanna stretch the 10:53 shoulder area by reaching across 10:57 and putting the hand in behind the elbow 10:59 and pull across. Often times, I think it's 11:04 interesting when people say to me. 11:06 Yeah, if we're gonna vegetarian diet. 11:07 You're gonna waste the way to nothing, 11:08 well hasn't happen yet and well I was on 11:11 a vegetarian diet, I actually got up 11:13 to 292 pounds. When, I was bench pressing 11:15 to 500, which is more the weight, 11:17 when I was eating all that meat. 11:18 Okay, let's switch sides. 11:19 My diet was so bad Omar; do you know what 11:22 M&M are and all that kind of stuff, 11:24 all those candy. My mother used to buy 11:26 a 1 pound Hershey bar, 1 pound 11:28 Nestle crunch bar and bake a kid cereal pops 11:30 every Friday and eat the whole thing on 11:32 Friday. Oh, me. Oh! Yes. Wow! That's why I 11:35 don't have quite as a big and bright smile 11:42 as you have. Okay, relax. Let's go and take your 11:43 towel again. Now, we're gonna work the biceps 11:44 and what we're gonna do that is drape it 11:46 over the thumb side. Get a hold of our 11:48 towel underneath, we're gonna curl our 11:50 arm up and we're gonna pull it down 11:52 and curl up and down and you may need to 11:55 put your arm out to about the 45 degree angle 11:58 and now let's you get a full extension. 12:01 As you wanna get all the way down and use yourself 12:05 to give resistance on the way up. 12:07 How many we're done there Jenny? 12:08 Nine. Nine, okay. Let's get the 20 12:12 of these and there is 12 and 13 and 14, 12:19 15, 16, 17, 3 more 18, 2 more 19, 20. Good, 12:30 switch over, okay and let's curl. 12:36 Omar are you vegetarian? Vegan. 12:38 Okay, so you don't have the leather shoes 12:40 or anything ha? No. Okay, so you totally Vegan, okay 12:44 How long you been doing that? Well, I'll be 12:48 completed totally in 1991. 91, okay. 12:51 But I'm Vegan maybe the last two years in my life. 12:55 How many we got there Jenny? Sixteen. 12:58 Okay and 1 more time good. Okay, shake 13:05 the arms out, Jenny are you vegetarian. 13:07 Yes. How long you've been vegetarian? 13:10 Past 26 years. Wow! So do I, 13:14 okay now we're gonna take our towel 13:16 and we're gonna bring our elbow out 13:19 and we're gonna push out like that. 13:20 Give yourself enough slack, where you can get 13:23 your arm fully extended out. 13:27 Keep your elbow up the whole time 13:28 and just push out with the tricep. 13:29 Keep your elbow one spot the whole time. 13:32 There you go don't punch me in the nose Omar. 13:36 I need help. Okay keep going reach way out, 13:42 it will be fine. Okay, let's do 10 more 13:49 1 and 2, very good and 3 and 4. 13:56 Make yourself work on the way back too Jenny. 13:58 Six. Like that. That's right and 8, 9, 1 more 10. 14:07 Okay, now we're gonna switch around, 14:11 which makes it tough because we have to get 14:12 the coordination down again, so have your 14:14 left arm in. Okay, now we're just gonna push 14:18 it out and draw it back, push it out, draw it back, 14:22 push it out, draw it back, push out, draw back, 14:26 push out. I see, how we're doing back there good. 14:33 Great, Omar that's looking much better. 14:34 Make it work both ways, we should feel that 14:37 muscle being tight. The whole time, the whole time 14:40 it should be tight. There you go, you fall off the edge 14:43 of the platform now. Okay. Keep that elbow up. 14:46 Yeah. You feel that Omar. Yes, I 14:50 feel it. Good, good. 14:57 Where we at, how many of you got there? 14:59 Oh! Sixteen. Okay, okay, keep it tight. 15:03 Yeah. Good, good, good 20. Okay. It's amazing, we 15:12 can do with towel. Very good, yes towels can be very 15:14 effective workout tools Alright, we're gonna warm 15:18 up our legs now, we're gonna do that by 15:20 stepping out to the side and we're gonna 15:22 stretch the inside of the thigh and then we're gonna 15:25 rock across the other way and back across. 15:29 Keep your chest up and back and back and back 15:37 and back and back. Good, we do 5 more each way. 15:46 There is 1 and 2 and 3 and 4 and 5. 15:59 Good, now we're gonna do some lunges 16:02 and the way we do that, as we step back 16:04 here and we're gonna step out. 16:05 We're gonna make sure, we keep our knee 16:07 over out foot. We're not get it let 16:10 shoot forward at all. We wanna keep the 16:11 chest up, as we comedown and push back 16:14 and then switch the other foot. 16:16 Good, you can go down little deeper if you 16:20 can there Omar. Good, slow it down 16:23 little bit, okay, we're gonna try and do 20 on each 16:26 side there Jenny. I think this is number 4. 16:29 Some people ask me don't you have miss, 16:31 miss eating meat. Well, I used to love eating 16:34 meat one time I went to the Falls 16:35 Terrace Restaurant in Olympia, Washington 16:36 and I order the Bella pasta, which is the 16:38 biggest New York think to have 18 ounce. 16:41 I had all my stake, part of my mom stake, 16:44 part of my sister stake. 16:45 I had two salads, two baked potatoes 16:48 and for desert I had 3 burn cranes 16:51 which is a custard dish with the brown sugar, 16:53 glaze on top and I stopped eating Omar 16:55 because I don't like it too full. 16:56 So, I know beside to eat a lot 16:59 and eat a lot of the wrong type of food. 17:01 Like I said, I've been a vegetarian out 17:04 for over 20 years. I never regretted it, 17:06 I enjoy eating now more then ever did before. 17:08 Where we're at Jenny? 17:10 Sixteen. In fact when I was in college 17:13 and I was eating all that meat. I had high 17:15 cholesterol; I had high blood pressure 17:17 and my hair start falling out. 17:19 When I changed my diet, my blood sugar 17:22 went down. My blood pressure went down, my cholesterol 17:25 went down and my hair didn't go back. 17:27 Oh! Well. Twenty If you had a force not bad. 17:31 Okay, now we're gonna do some squats cross 17:35 your arms, cross your chest. 17:36 We're gonna squat down and come up 17:39 and squat down and back up and squat down and up 17:44 and down and up. We're gonna do 20 of those, 17:48 there is number 5 and number 6 and number 7. 17:55 Same principle applies here. 17:58 Don't let your knees jet out over your feet, 18:00 keep your chest up. If you can't go down 18:02 little deep, now it's fine You can keep somewhat 18:06 shorter squats, you can hang on to a door 18:08 or whatever you need to do to help yourself up 18:10 if you need to. How many we got there Jenny? 18:16 Seventeen. Okay, good let's go down and hold. 18:24 We're gonna hold that for 10 seconds, 18:26 often times doing a static hold 18:29 at the end of an exercise It's the good way 18:31 to finish off. Good workout, good. Alright, 18:37 let's go and rest. Now, what I want you to do. 18:38 Let's put hand on my shoulder we're gonna stretch 18:40 your quadriceps. Let's get hold of your ankle 18:42 and stretch. Okay, we're gonna hold 18:47 that stretch for about 15 seconds. 18:50 Can you feel that in your thigh? 18:52 Yeah. How are you, you feeling that? Oh! Yes. 18:54 Okay Very good. Very good, alright, 18:59 okay 5 more seconds 4, 3, 2, and 1. Now 19:04 switch. When you doing this stretch, always as you 19:09 can do is get your pan leg. That's okay, 19:11 just keep working on and you will find 19:13 that you will get better and better out 19:14 of the more you do it. Okay, we got 5 19:19 more seconds here 4, 3, 2, 1. Okay, 19:25 let's step out. We're gonna stretch the hamstring 19:29 as we come forward here and hold that steady 19:35 I have done a lot of research on vegetarians, 19:40 if you have a good balance of beans and 19:43 rice in your diet and lots of vegetables and so forth. 19:46 You're not can have any problem with protein, 19:47 let switch over. In fact given back in the 50's, 19:50 Dr. Rose did a test, where he took 3000 calories 19:53 of nothing, but broccoli or nothing but oat meal 19:55 or nothing but corn or nothing but tomatoes 19:58 or nothing but pumpkin, nothing but asparagus 20:01 and he found that if you had just 3000 calories 20:03 of just these one food You would still have 20:05 all the essential amino acids. So, you really work 20:07 quite balance, okay come down and back here. 20:13 Get your toes off the edge. 20:16 Oh! Yeah. And get hold on tight ha, 20:18 okay I want you do 30 of those 20:20 up and down. Okay, let's slowly down little bit 20:24 So, you get together there, I don't want 20:26 you to pull me off the platform here. 20:30 Dr. Rose's research has been used quite a bit, 20:32 where they start using in fact they also 20:35 put in there a beef club stake, they put in milk, 20:38 they put in eggs and the one that had the 20:40 highest protein of any of those foods. 20:42 You know it was broccoli, the broccoli 20:45 was higher then milk, higher then beef club stake, 20:47 higher then eggs and the number 2 Omar 20:50 was the asparagus. 20:51 Oh! Really. Yes. Yeah. And I think finally. 20:56 Nine, Ten Okay, good, okay let's stretch the calf 21:00 out now. We're gonna step back, press the heel 21:03 to the ground. I think coming in 3rd place was 21:09 the beef club stake. But both broccoli 21:13 and asparagus were actually higher 21:14 in protein then the three animal products. 21:19 Okay and switch, the other thing about 21:22 vegetarian protein it is in high in the sulphuric 21:25 amino acids like metathione So, it's much 21:27 more beneficial for the body and you don't 21:30 have so many amino acids competing 21:31 to get to the brain. So, what happened, as 21:33 you're gonna vegetarian diet you get more 21:35 tryptophan going to your brain, which produces more 21:37 serotonin, which produces more melatonin 21:40 and guess what. You know, as depressed anymore 21:42 So lots of good benefits from that, okay good 21:46 Now what we're gonna do is we're gonna workout 21:48 forearms little bit. We're gonna reach out, 21:50 put the hands and we just gonna grab, 21:52 like we are grabbing something there 21:54 and we're gonna do it 20 times. 21:56 There is 5 and 6, open the fingers way out 22:01 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 22:12 Turn them up, up and let's do it again and we 22:15 do 20 again 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 22:28 16, 17, 18, 19, 20. Turn them back over 22:33 squeeze and squeeze and 3 and 4, 5, 6, 22:39 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 22:53 Turn them over 1 and 2, 3, 4, 5, 6, 22:59 7, 8, 9, 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10 23:13 Oh! You feel that? Yes. Okay, we just gonna 23:16 take the hand like that, we're gonna stretch out on 23:19 our fingers. That's an excellent one for your wrist 23:23 or if you are experiencing things like tennis elbow 23:25 Because when you are squeezing your arm, even 23:28 though you're squeezing your hand you see, which 23:29 muscles are jumping into action there. That's right in 23:32 here forearm area and so as you do that this bring an 23:35 oxygenated blood into that area and taking waste by 23:37 product out and that will extenuate the healing 23:39 process of tendon injuries like tennis elbow 23:43 Okay good, okay, let's do some abdominal work, 23:46 we can put our hands behind our back, you are gonna 23:48 contract your abdomen. We're gonna bend over and 23:51 we're gonna come up. We're gonna lean back, 23:53 we're gonna contract, go, over, up, and back. 23:57 Contract, over, up and back Contract, over, up and back 24:06 Contract, over, up and back Contract, over, up and back 24:14 Contract, over, up and back We're gonna 10 more. 24:21 There is 1 and 2 and 3 and 4, 5, 6 and 7 and 8 and 9 24:52 and 10 good. Now, we're gonna stretch to the side, 24:58 hold your stretch, hold, for 10 more seconds 1, 25:06 2, 3, 4, 5, 6, 7, 8, 9, and switch other way and reach 25:21 and hold, 10 more seconds 1, 2, 3, 4, 5, 6, 25:31 7, 8, 9, and 10. Let's rotate the trunk 25:38 and turn, and turn, and turn, and turn, and turn 25:51 Okay, very good well done. 25:56 In my career, I've talked to lot of people, who will 25:59 become vegetarians after spending longer time 26:01 eating meat. But, very small of them you will find a 26:03 vegetarian, who goes back to eating meat. 26:06 Although, you do get a feel that might slip, slip behind 26:08 every once in a while. By enlarge when people switch 26:11 over they feel so much better Now, if somebody does 26:14 have a concern with B12. Soon, I would encourage 26:16 you to take some and there are many experts out there 26:18 who do feel, we do need to get extra amount of B12 26:21 in our diet each day. But, also keep in mind that we 26:24 do produce that in our mouth and by taking it in 26:27 our foods is naturally is possible and some people 26:29 feel would the God made a mistake in creating us that 26:32 we would need to get B12, but you see once upon a 26:35 time when we grow and produce and we pull it out 26:37 in the garden, we might knock the dirt off of it and 26:40 chop into a very nice carrot But, nowadays, when we 26:43 buy carrots they've been super scrubbed and that 26:45 super scrubbing process will element some of the 26:48 vitamins that we do get in So, when you look at 26:51 vegetarianism, the main concern should not be how 26:54 much protein you get because truly 26:56 we get more then enough In fact the World Health 26:58 Organization only recommends 29 to 37 27:02 grams of protein a day Well the average American 27:04 is up around 100 to 145 grams, so we get way more 27:08 protein that we need and eating a vegetarian diet 27:11 You will not have any problem being protein 27:12 deficient, you might have to be concerned about calories 27:15 because what you find when you eat a vegetarian diet 27:18 You can eat a lot of food and not gain weight 27:21 because the food is much more bulky, you get lot 27:25 more starch in there and so another word you get filled 27:27 up without the concentration of calories, 27:30 so you actually might find you have to eat little more 27:32 by eating a vegetarian diet and that's why we say often 27:35 times that if you eat properly, you can truly eat 27:38 more and weigh less. But, don't do it just for that 27:40 reason do it for the glory of God. Philippians 4:13 27:44 says, I can do all things through Christ, who 27:46 strengthens me. And yes he will strengthen you to 27:49 eat properly as well. God bless you and 27:52 I'll look forward to seeing you next time. |
Revised 2014-12-17