Participants: Margot Marshall (Host), Dr. John Clark, Jenifer Skues
Series Code: HL
Program Code: HL000009A
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00:15 Welcome to "Healthy Living!"
00:16 I'm your host Margot Marshall. 00:18 Weight loss is a multibillion dollar industry, 00:22 but going on a diet isn't effective in the long-term, 00:25 so what's the answer? 00:27 Stay tuned for lifestyle strategies that are 00:31 sustainable, nourishing and enjoyable! 01:10 Here to discuss this weighty issue we have 01:13 Jenifer Skues, a health psychologist and Dr. John Clark. 01:17 Welcome John, welcome Jenifer. Thank you! 01:20 And would you like to lead out in this one John? 01:24 Why certainly! The gentleman that I want to use as our 01:28 example today, I met in North Carolina in the United States. 01:33 He weighed 200 kilograms; he had an ankle that was 01:38 suffering post-traumatic arthritis and he had an 01:43 addiction to caffeine. 01:45 He literally drank 2 liters of soda that was caffeinated a day, 01:50 and it wasn't the diet kind. 01:52 And so he came to my meetings and, after a short time, 01:57 he realized that the caffeine in these sodas 01:59 was not his best friend, wasn't helping him 02:03 and so he quit, unbeknownst to us - cold turkey! Ooo. 02:08 So this is 2 liters of soda with caffeine stopped overnight. 02:12 And the next day, my wife met him at the Post Office, 02:15 he had a splitting headache! 02:18 He was going through withdrawals which a person 02:21 will do for about 36 hours. 02:25 Well, my wife encouraged him and he wasn't able to 02:28 make it to the meeting that night, but the next night, 02:31 he came and we had a discussion in our meeting 02:34 of obesity and he definitely realized that he wasn't 02:40 at his ideal body weight and yet he knew he couldn't 02:44 walk for exercise because his ankle was 02:46 so sore and so traumatized. 02:49 So I set him up with a program where he could do 02:53 some hydrotherapy on his ankle, now we're going to do another 02:56 program on arthritis but this will sort of be a preview. 03:00 I had him doing hot and cold treatments. 03:02 He'd put his foot and ankle into a bucket of hot water 03:05 for 3 minutes and then after that, he'd would take it out 03:09 and put it in a bucket of ice cold water for 1 minute. 03:13 And then he would repeat that contrast 03:15 5 times and end with cold. 03:17 Well in doing that, he lowers the inflammation in his ankle; 03:20 he improves his circulation, he made it 03:23 so he could start walking and he did! 03:25 And he started walking for health, started walking 03:27 in order to improve his weight. 03:29 Our friends who were living there and were the hosts 03:34 for the meetings, emailed us from time-to-time. 03:37 Ten months later, he was still walking up and down 03:41 the road out front of their house 03:44 for about 3 kilometers a day and he had lost 10 pounds 03:51 or about 4.5 kilos per month for 10 months straight! 03:57 So he had lost 45 kilos in 10 months. 03:59 That's quite an achievement isn't it? 04:02 Oh I suppose, of course, the calories in the sodas 04:06 or the "soft drinks" as we call them, would have played a 04:08 role in that but the exercise would have been 04:10 a significant thing too, isn't that interesting? 04:12 Did he make other changes that you know of 04:14 besides the cutting out the soft drink and walking? 04:18 He certainly did, and we promote a whole lifestyle 04:21 program includes a good diet high in fresh fruits 04:24 and vegetables and low in refined processed foods, 04:27 and he had adopted that and this contributed 04:30 to his success as a weight loss. 04:32 Oh, isn't that absolutely wonderful? 04:35 Yes, you know that the "World Health Organization" 04:40 says that one of the things we really, really need to do 04:43 for having a good diet - the first recommendation they 04:46 make is to eat more fruits, vegetables, whole grains, 04:50 nuts and seeds and, you know, it's just there wherever 04:54 you look - that is such a good recommendation. 04:56 Well, what a wonderful outcome! 04:58 Do you know, this is an interesting piece of 05:01 information: "The number of overweight people in the world 05:05 has now exceeded the number underfed - more than 05:09 a billion - so it is a really, really significant problem, 05:14 and it's one we need to really have a good understanding of 05:18 so Jenifer, what's your take on this? 05:20 Well I deal with a lot of people with weight problems. 05:23 As a health psychologist, I help change unhealthy 05:26 habits to healthy habits and deal with things. 05:29 But I see the extreme end, so I'll see someone 05:32 who actually hasn't been able to lose the weight. 05:35 They haven't been able to give up things. 05:37 This man had certainly good will power to just stop like that. 05:41 So I go from extremely overweight people who 05:45 their health is being threatened, their doctor 05:47 sent them to me to help them. Alright. 05:49 The other end of the spectrum then is the anorexic, 05:52 the person who sees food as their enemy and doesn't want 05:56 to put on weight and even though they're so skinny, 05:59 their perception is that they're actually 06:01 too fat, too overweight. 06:03 So when you look at the extreme ends and they've 06:06 been doing this for many, many years - it takes a lot 06:09 to help them to change it around. 06:11 Sadly, with the anorexics, they can't always do that 06:14 and their weight is less than ideal, but you can get 06:16 them to a good functional level. 06:18 So I do a lot of change in lifestyle habits 06:21 helping them with the psychology of food and eating, 06:25 and that can help to make a big difference, 06:28 but it's often a prolonged process for these people. 06:32 Just thinking about your recommendations there, John 06:36 and the recommendations that you do make in your programs, 06:39 I was just noticing in the "China Diet Project Study" 06:43 that "Dr. T. Colin Campbell" headed up, and it was noticed 06:48 that the Chinese eat 30% more calories than Americans 06:55 and weigh 20% less, 07:03 and so he's looking for reasons for that. 07:05 Now true, the Chinese are more active and so they took the ones 07:11 with the lowest, just the lowest activity in the Chinese 07:14 which is equivalent to office workers and still that 07:18 figure was so... 07:19 Mind you, he did say that even the office workers 07:23 ride a bicycle to work, but even allowing for that, 07:26 it's because they have a predominantly plant-based diet 07:30 and that's what they're looking at. 07:31 So that's really a good reinforcement for what 07:35 you're saying and it is certainly borne out in this 07:37 story that you've just told of this gentleman. 07:40 And wouldn't all our people tuning in love that to 07:43 be true for them - that 10 months later you could 07:46 have lost, you know, 45-50 kilos, wow! 07:50 But it is an achievable goal! 07:52 It's an achievable goal! 07:54 If people want to do it, but some of the dynamics 07:56 psychologically for people, if they can't achieve it, 07:59 they try and they give up or they try and the body weight 08:02 doesn't shift, it's very discouraging and often 08:04 they give up and then they become very depressed, 08:07 and then they become anxious about eating, social events. 08:10 So it can impact a whole range of things, 08:12 it's not just about eating then. Yes. 08:15 So you've got someone in the situation that you just 08:18 described and what would you be saying to them? 08:22 Well with a person who is overweight, they have spent 08:27 and often had a lot of input as a very young person. 08:31 And I'll often talk to people about, "Well, what's your life 08:34 been like and how come you've put on all this weight, 08:37 and what were your eating habits as a child, 08:39 and often they get messages from parents, from society 08:43 as to what's acceptable and not acceptable and this is where 08:48 the stress factor comes into it, then they have a lot of stress. 08:51 And when the brain has learned a habit and has done it 08:53 over and over again, it's like they have a freeway 08:56 in the brain and for women, particularly, 08:59 food is the comforter. 09:00 And they've often had a parent or a mother who 09:02 eats emotionally and we call it "emotional eating," 09:05 and therefore, they follow the pattern. Yes. 09:07 So what I have to do is help them to recognize 09:10 what's happening when they're eating; two things. 09:12 #1... Recognizing emotional content at the time, 09:15 what might have triggered it or sustains it. 09:17 And the other one is getting them to recognize 09:19 when they're actually full, when they've had enough. 09:21 Instead of going beyond that, so they have to do some 09:24 self-reflection and sometimes using a diary and journaling 09:28 things and setting a realistic goal. Yes. 09:32 And I find, often, for these women, you have to 09:34 take very small steps because if you go too quickly, 09:37 they'll sabotage and it's too much. Yes. 09:39 And everyone has to do it in their own way. Yes. 09:41 It has to work for that person. Yes. 09:43 I'm always impressed by people, like the gentleman 09:47 you spoke about who can just go out there and just 09:50 see what's got to be done and just do it. 09:51 There's not a lot of people who will actually 09:54 be able to do that, (yes), but there are people 09:57 like that and for those who feel they need to just 10:00 take the journey a bit slower, it's good to have 10:02 that good advice and do it in small steps. 10:05 Food can act like a placebo because what we think 10:10 translates to every cell of the body and I know women 10:13 often said, "Oh, all I have to do is look at a cream cake 10:15 and I put on a pound, and I know they haven't 10:17 but they feel like they have. 10:19 But a placebo is where when the brain perceives 10:22 something and believes it, the whole system responds 10:25 as if it's really happening, like we've heard of 10:27 the sugar pill factor. 10:29 And there was an interesting story and this has to do with 10:31 the caffeine factor and how powerful it is with food 10:35 is that he came to work, he had to really 10:39 concentrate for a couple of hours. 10:40 He asked his receptionist to get him a coffee and she 10:44 got him the coffee and he drank it and he could feel 10:46 himself pepping up and he was focused, concentrating. 10:49 He said, "Oh, I had to go to the toilet a few more times 10:52 because that's what the caffeine does to me." 10:54 And at the end of it, he thanked her, he said, 10:56 "Oh thanks for getting me that coffee because 10:58 it really helped me." 10:59 She said, "Well it was actually decaffeinated." 11:03 So you can see that his belief, his body and his brain 11:07 responded to the belief and this is what happens with food. 11:10 You know, we get very set and we can look at something 11:13 and it would have that effect and I find people who 11:16 are anorexic have that placebo effect and food 11:20 becomes an aversion then because they believe 11:24 they're taking it as putting on weight when it isn't. Yes. 11:26 But they see themselves or the body can do that thing. 11:30 That mind-body connection is just amazing. 11:33 I've heard other stories like that and the first time 11:36 you hear it, it's like - "Oh, is that possible?" 11:39 It is, it really does happen. 11:42 I just had an idea, you know if someone was wanting 11:44 to give up coffee and having trouble and they had a 11:47 a wife or a husband who could just sneak decaf into their 11:50 normal jar, they could probably give it up and never know. 11:53 Well, they may figure it out, would just drink decaffeinated, 11:57 but you know that's not always good for you either. 11:59 No, no, but I'm saying - if he really thought that that 12:02 was normal coffee and it did all the things for him 12:04 it should, I wonder if that would work? 12:07 It might be worth a try! Laughter. 12:10 I won't ask who you're going to try this on. 12:11 No, no, I don't - well actually I can think of someone, yes. 12:14 What else are you going to slip into the coffee? Laughter! 12:19 What did you have in mind? 12:21 And you know, when he quit his sodas, sodas drive 12:25 food consumption - even switching to a soda 12:27 that supposedly is low fat or low calorie or diet, 12:31 drives food consumption. 12:33 The fast food industries have figured this out where they 12:36 go ahead and give you a free refill or the 64 ounce 12:39 soda or whatever and you know 12:42 there's no such thing as a free lunch. 12:43 No such thing as a free soda! 12:45 You will go ahead and eat more food for having drunk a soda. 12:49 And so in quitting his sodas, he was actually setting himself 12:54 up for better diet control also. 12:56 Now then, thinking about caffeine and things that 12:59 manipulate your brain, a lot of the foods out there 13:02 are more than just fattening, they are actually addictive. 13:08 For example, restaurants will put more oil into their 13:11 foods - it drives food consumption. 13:13 In America, the surgeon general of the United States came 13:16 and looked at all the fast food restaurants, 13:18 calculated the amount of fat and said, "You folks 13:20 are not contributing to the health of America, 13:23 please, for the sake of everybody's health, 13:25 reduce the amount of fat." 13:26 Two years later, he came back and looked - no restaurant 13:31 had reduced fat and some of them had increased it. 13:34 You see, fat overcomes your food satisfaction signal 13:39 and makes it so you are more likely to eat more food. 13:42 Well sugar is another one that they do that with sugar 13:45 onto products and you crave more and you eat more. 13:48 And this is an interesting history - in America we have a 13:53 breakfast cereal company called, "Kellogg's," maybe you've heard 13:57 of "Kellogg's Corn Flakes," Maybe we have, yes. 13:59 And these were created in Battle Creek, Michigan by a couple 14:03 of brothers by the last name of "Kellogg." 14:07 One was a doctor and one was a businessman and the doctor 14:11 was very health conscious, and he wanted to make sure that 14:15 the breakfast cereal was healthy, but the brother 14:18 who was the businessman started putting sugar 14:20 into the corn flakes to drive sales. 14:23 The doctor was so upset, they parted their ways. 14:26 The businessman left the area, the doctor turned 14:30 around and sued him! Oh! 14:32 One brother suing another because of the bad health 14:35 effects of putting sugar into the original recipe. 14:39 And today, we put sugar on everything. 14:41 Including Kellogg's Corn Flakes, you see people spooning it on. 14:44 Including Kellogg's Corn Flakes and so why do I say this? 14:48 I say this because you may be making choices in foods 14:54 that are actually overpowering your will. Yes. 14:56 Making it so you're more likely to eat - it's not just 14:59 you, it's the chemical properties 15:01 of the foods you're choosing. 15:02 Yes, it actually weakens the will 15:04 like sugar will weaken the will. 15:05 So that means, I've got to get people off the sugar 15:08 to try and strengthen their will. 15:10 And what happens when you eat sugar is it raises the 15:13 dopamine in your head and the dopamine is the "feel good" 15:16 hormone. It sure is! 15:18 And in fact, sugar will raise dopamine more than 15:20 street drugs such as speed or cocaine. 15:23 And so it's just more addictive than cocaine! 15:26 And harder to get off at times. Yes. 15:28 Because it's so acceptable in our society where something 15:30 like cocaine isn't. 15:32 So the availability can drive it and it's driven by the media and 15:35 Yes, isn't it interesting that they are prohibited drugs 15:39 and we buy sugar in the supermarket and it's not 15:42 even perceived as being something that could 15:45 really become so addictive and so difficult. 15:48 What about MSG? 15:50 John, does that play a role in any of this? Definitely! 15:54 Now MSG is monosodium glutamate. 15:57 Glutamate is an amino acid. 15:59 The problem with MSG is that the glutamate is separated 16:02 from other amino acids that would 16:04 normally make up a protein. Oh, okay. 16:06 And so you're ending up with a free amino acid. 16:09 What happens in the brain is the amino acid acts like a 16:12 false neurotransmitter - overstimulating the brain. 16:16 It also over stimulates the tastebuds. 16:19 All flavors are more flavorful and so what you 16:22 have is a society that wants a "WOW" in every bite! 16:26 You go down to the fast food joint, you want a "WOW" 16:29 in every bite and these super flavors overpower 16:32 your sense of how much you should eat or shouldn't eat. 16:35 It tastes SO good, you have to have more. 16:37 I mean, I ask folks, "How do you decide how much food to eat?" 16:41 "Well, if it tastes good, eat more!" Right? 16:45 Well that doesn't work. 16:47 I'm not making a case for bad-tasting food, 16:50 but on the other hand, if I'm selling food, my whole 16:52 income depends on food and I couldn't care less 16:54 about people's health, I'll want it to taste maximally, 16:57 I want a "WOW" in every bite so people will come 16:59 with their wallets open and handing me cash, 17:01 but I haven't done the obese person any favors 17:05 because a person who eats food with MSG and it has 17:08 twice the risk of obesity as somebody who isn't getting 17:11 the MSG in their food. 17:12 Say that again. 17:14 Twice the risk of obesity with eating foods with this 17:17 and people don't realize what it is when they go to the 17:19 supermarket because you go to the supermarket and you don't 17:22 look for, (You don't read the label), 17:24 yeah, you're not trying to find a food with more MSG. 17:28 "Oh I just gotta have more MSG, can somebody 17:30 help me find a package here with MSG? What number is it?" 17:32 No, you kind of realize this might not be good, 17:35 so you avoid it - so they give it other names! 17:38 "Natural flavors, yeast extract, hydrolyzed vegetable protein," 17:44 and number it. 17:46 It's high in any product that's highly refined and has 17:49 protein - soy meats, soy sauce, Braggs Liquid Aminos, 17:54 Nutritional Yeast - you name it! 17:57 There's lots of this MSG and you go super-flavoring 18:00 your food with it and you end up with this appetite 18:02 that you wonder, "How am I going to overcome this 18:04 appetite and get the weight to come off?" 18:06 And this is where people then develop an appetite 18:09 for that - they lose interest in what's healthy and what's good. 18:12 It enhances the tastebuds to a point the tastebuds 18:15 don't want anything less than that. 18:17 You see how it sets up another pattern then 18:19 which needs to be broken. 18:21 And how would you talk to people about breaking 18:26 an addiction for example. 18:28 Well what I do is #1, educate them just like 18:30 we're talking here. 18:32 So there's two problems; one was the emotional side 18:34 we talked about and helping the person deal with 18:36 the emotion, the drive with the urge for food, 18:39 and then educating them on what they're putting into their 18:41 system and what it's doing and how it's impacting their health 18:44 and setting up this craving, a food craving we call it. 18:48 So then it's introducing foods and again, it's that thing of 18:52 these people can't just always go cold turkey. 18:55 So okay, well what are you having that isn't so good, 18:57 and let's have a look at what you can have that is good 18:59 and you're willing to try. 19:01 And so we then introduce new foods and take out others. 19:04 I like that because you're not focusing on 19:07 what you don't want them to do. 19:08 You're focusing on what they can have. 19:11 And something that they will enjoy. Yes! 19:13 That will automatically displace something else, 19:17 and that's what's actually happened in reverse. 19:19 These foods that we talked about in another program 19:22 that have just swamped the supermarket that never 19:25 existed years ago have displaced fruits and vegetables 19:31 and whole grains and nuts. 19:34 And all that sort of thing, they've just displaced them 19:36 and we have to move the thing back the other way. We do. 19:40 And displace foods so the healthy alternative is 19:44 going to be a good method to do. 19:46 Well some people need help to do that. 19:48 Fortunately this gentleman didn't - well he did get help 19:50 because he came and saw you, 19:52 but he very quickly picked that help up. 19:54 Whereas I often deal with people who've tried and failed; 19:56 and tried and failed and give up and do things to try 19:59 and cope with their weight problem and that means they 20:03 get depressed; they get anxious; they get discouraged; 20:05 their self-esteem and worth is devalued, 20:08 and then they don't fit in. 20:10 Therefore, they don't socialize as much, so again, you're 20:12 looking at how it impacts their whole life, 20:15 not just the fact they've got a bit of a weight problem. Yes. 20:21 I was just thinking too about social support 20:24 or all kinds of support. 20:26 Now obviously if someone comes to see you, they're getting 20:29 tremendous support because you're a professional, 20:32 but I think I understood you to say that you also 20:35 encourage them to look for other supportive 20:37 environment, so talk about that. 20:39 Well I get them to educate their families because 20:41 sometimes I get, "Oh my husband will eat that, 20:43 and my kids won't like it if I do this." 20:45 So how about you get them all to try one extra thing, 20:48 and so we work on how they can balance that at home. 20:52 So that's the home environment. Yes. 20:53 There is another source of help that some of these people 20:57 seek and it's called - you've heard of all these 20:59 anonymous groups like "Alcoholics Anonymous." 21:01 It's "Overeaters Anonymous," and they're a great 21:04 support and they actually work on a 12-Step Program usually 21:07 which gives a more spiritual element as well where they 21:11 look to God or something that has more power than them 21:15 and they realize they're powerless over what they're 21:17 doing and they hand that over and seek help 21:20 to be empowered to do it 21:21 and that does have a very positive effect. 21:24 I don't know so much about the "Overeaters Anonymous," 21:27 but I have been told that with "Alcoholics Anonymous" 21:31 the program did not work until 21:34 they introduced the spiritual element. Yes. 21:36 And that's a resource that's there for people. 21:39 It has the best outcome when a spiritual element is added 21:43 like that or whether it be that or people who do it 21:46 in other ways - like a prayerful way or whatever, 21:49 they find that they have a much better and prolonged 21:52 recovery rate than people who don't do that. 21:54 Yeah, they plug into that source of power from the One 21:57 who created us and it's huge, and we can miss out badly 22:00 if we don't avail ourselves of that. 22:02 So mental, physical, spiritual, social - all of those things 22:06 help us and that's what we like 22:09 to focus on here at "Healthy Living." Yes. 22:11 John, more comments from you. 22:14 Yeah, one of the aspects of good diet is that it feeds 22:18 your cells throughout your whole body. 22:21 One of the problems with the modern diet that's refined 22:24 is that when they remove things from your food, 22:27 they remove things that help with your food satisfaction. 22:31 For example - when they make white flour out of 22:34 whole wheat flour, they remove the chromium and so white 22:39 flour has 1/8 the amount of chromium as whole wheat flour. 22:43 What does chromium do? 22:45 Chromium is there for satisfaction, especially helps 22:48 with carbohydrate digestion and assimilation and if you're 22:53 missing it, then your body goes looking for it. 22:56 So we have totally obese people still hungry - looking for 23:00 this food. 23:01 And just to put this in perspective, let's just say 23:04 for argument's sake that if I ate one serving of a 23:07 whole wheat product, (whole wheat pasta, whole wheat bread), 23:13 and I ate that - that I got all the chromium I needed 23:16 my body said, "Oh, I'm satisfied, thank you, 23:19 that was a good meal," the question then would be, 23:22 "How many servings of a white flour product would I have 23:25 to eat to get the same amount of chromium?" 23:27 I think I can guess, must be 8. It would be 8! 23:29 And this is literally what happens - people eat until 23:32 they've eaten all eight servings until they get their 23:35 chromium and now they're obese. 23:37 They were hungry up until that time and so obese people 23:40 are not over-nourished, they're under-nourished, 23:43 they're malnourished and they're craving food. 23:45 And so if you eat whole plant foods, 23:47 your body will be happy! 23:49 In fact, one study looked at whether a person 23:51 could fast or not. 23:53 If they ate nutritionally-dense foods from the fresh 23:56 fruit and vegetable category from whole grains, 23:58 nuts and seeds, they could actually skip meals 24:01 without feeling like they were hungry and they did very well. 24:05 I had a friend who was gaining too much weight, 24:07 and he had gained about 100 pounds overweight. 24:09 And he said, "What can I do?" 24:10 We put him on a program and then we asked him, 24:12 "Will you fast one day a week?" 24:14 He was like, "No way, is that part of 24:15 the program?" I said, "Now come on!" 24:17 He was like, "Aw, you're going 24:18 to push me?" I said, "Yes!" 24:20 And he said, "Okay, I'll do one day a week." 24:23 Then I made him pick the day of the week, 24:25 "What day will you use?" 24:28 It was Tuesday, he said. 24:30 Okay, in about 2 or 3 weeks, we called him up on the phone. 24:34 "Hey George, how's it going?" "Oh good, great!" 24:37 "George, today is Tuesday, are you fasting?" 24:41 He says, "Yes, in fact I found when I eat this 24:43 nutritionally-dense food, that I can fast without being 24:46 hungry - I've been fasting two different days in a week, 24:49 and I've lost 19 pounds in the last two weeks." Wow 24:53 And so when you eat nutritionally-dense foods, 24:56 your body isn't on the verge of starvation, on the brink 24:58 of disaster - you can skip a meal without 25:01 feeling overly tempted by food. 25:03 Oh, isn't that tremendous! 25:04 I just think of something else that Dr. Campbell said, 25:07 the one who did the China study - he said, "There is no 25:10 threshold or stopping point at which the benefits 25:14 of eating plant foods stop." 25:16 No threshold! They're just so packed with all those 25:21 wonderful things you've talked about, you know, the vitamins, 25:24 and minerals and phytochemicals. 25:26 Well I think that's such a powerful statement! 25:28 I think of it often - "There's no threshold or stopping point." 25:31 So it's good for so many things! 25:33 You were just saying about appetite control, 25:35 but with all of the diseases we've discussed as well, 25:38 they are just power-packed! 25:40 You know, for your person who is trying to stop smoking, 25:44 we'll often try to give them something else in their pocket 25:46 to reach for. 25:48 It's sort of like a plan and when you think about this 25:52 for food, it's often good to have a plan. 25:55 If you know that every time you get off work and you pass 25:57 that ice cream store, there's this huge sucking sound 26:00 and you feel yourself being drawn in there and something 26:03 takes money out of your wallet and you end up eating the stuff, 26:06 you have to have a plan! 26:07 Maybe a different route you need to take; 26:10 maybe you need to plan on going to a different store 26:13 that doesn't sell foods. 26:14 It's like when you know you're going to be tempted most, 26:18 you need to have a solution. 26:21 It's like when you drive your car, you have a spare tire 26:23 in case you have a flat. 26:25 You need to be prepared for all those social situations 26:28 which drive food-eating that you have a way of 26:30 escaping the temptation. 26:32 And that's the sort of thing I do, I get people 26:34 if they're going to go shopping, they are not to 26:36 go hungry - for example. Yes. 26:37 They do it at a certain time when they've already eaten, 26:40 otherwise they're going to buy all the wrong foods or 26:42 I do the same things for addictions particularly 26:44 where are your temptation points and how can you redirect 26:47 yourself and not go there and make it a 26:50 safer route for yourself. 26:51 Maybe even have home delivery because just being 26:54 in the supermarket and being confronted 26:56 with all these things can be difficult. 26:58 And especially if you have children with you because 27:01 the advertising is marketing or really relying a lot 27:05 on what they call, "Kids Pester Power," 27:08 and they market to children; the children pester parents 27:12 and the parents get it and it's not just food of course. 27:14 Kids love sugar, you see, and this is one of the problems 27:17 because people's blood sugar levels are a major problem 27:19 with obesity and eating because when your blood 27:22 sugar is low, you crave carbohydrates. 27:25 And instead of having what you need to stabilize 27:28 the blood sugars which are the whole foods we're 27:30 talking about, you eat things that are going to boost your 27:33 blood sugars and then they plummet - so it puts you 27:36 on that rollercoaster. 27:37 Yes, so it's been a wonderful discussion and we've had 27:42 some really, really good thoughts about diet, 27:46 about the foods that are going to help us, 27:48 that's going to help us to be satisfied. 27:49 We talked about no hunger, we promised that 27:51 at the beginning, this as a strategy because diets 27:55 don't work and so we need to have a lifestyle approach. 27:59 Well that's all for today but you can view our programs on 28:03 demand by visiting our website: 3abnaustralia.org.au 28:08 and click on the watch button. 28:09 And you can also download our fact sheets. 28:12 If you have a health concern you'd like to discuss 28:15 with Dr. John Clark or Jenifer Skues, send an email to: 28:18 healthyliving@3abnaustralia.org .au 28:22 And join us next time for more secrets of Healthy Living! |
Revised 2019-08-01