And i had a roll in my kitchen of parchment paper, and so, thats what i used for my foundation, cause it was handy and its lightweight, and so, for every quadrant, i cut myself a piece of lightweight parchment paper baking parchment. And you decided to do that instead of a strip set because string piecing like that is kind of fun, right . Exactly. I think, you know. Yeah, then i would have you know, actually, think about it is if i made strip sets. The order would be all the same in certain ones. It would repeat. In this way, it was just, like, eating chocolate. Just grab one out of the box and or eating cookies that you baked on your parchment paper. Right, exactly. So, im gonna clear this block a little bit cause were gonna have an area to work on right here. And were gonna show you how to make one of those quadrants. So, i should just pick something out to start with. And how did you decide, by the way, what size to make your quadrants and what size to make your blocks . Did you just kind of play did you play around . Did you do experiments . Sometimes when youve made so many quilts, you kind of know what size you want it to be. You know, i love that you ask me these questions. I want to know. Well, because sometimes what i do is i look in the book i have, as just an information, and i see what size the quilt is, and i can kind of use my calculator to kind of figure out about what size i could change it. But then the other thing that motivates me is i always am hoping my quilt will make the cut and run in the magazine and be on tv. So i always and, plus, i have all my cutting tools. I want to make it easy to make. Sure. So im always going for whats a nice, easy size, you know, what makes sense, and so, i kind of bring all those factors to play. Cool. Thanks for ill take the big scissors over there, cause i can whack some pieces. So, this is just what i did. I went to my stash and i cut up a lot of these fabrics that are just right for this time period, and i cut strips of random width, you know . And i think maybe an inch and 3 4 or an inch and 1 2 was about the widest for this area. And so, as i gradually whacked off pieces like we just did, i would have short pieces that i could use, then, in the corners. Right. And my goal was just to them up mix them up. Mix them up. You dotted a little glue on there because i really like it. Even on a small piece like this, it helps it hold in place, that first piece. So, i just picked something that i thought would contrast nicely, and i wanted to make sure i have adequate, you know, to cover. And then do you want a pin in there . For a smaller piece like this, i dont know that i would use a pin, but you would, and thats just a good example of how some people will do things differently than you will. I probably used the pin on the first 50. Right, right. In a way, thats a good point because as you become more comfortable with the unit that youre making, you become a little more cavalier about it. Absolutely. The first few blocks i do on a quilt that has the same block repeating a million times, you know, im very careful about the first few, and then you get into a rhythm and its really an assembly line. And everybody might notice on our sewing machine something new that this machine features is a little laser beam that helps you find that 1 4 inch. Its awesome. Its amazing. I did shorten my stitch length mmhmm. cause were gonna be tearing paper off later, and so, that makes it it perforates the paper a little more heavily. And, of course, i work on a bunch of these at a time. Right. Were just doing one. Mmhmm. Okay, and the machine cuts our thread. So, im just gonna bend this over. Finger press. And i think we need blue next. Okay. I dont love my quarterinch seam is fine. I checked it before i began sewing. I really did. You can attest to that. That wasnt the most Perfect Little line that ive ever sewn, but thats kind of the freedom of string piecing, is that its not that you dont want to be precise, its not that you dont want to be exact. Thats always the goal, because you want your patchwork to be happy and you dont want to be, you know, a floppy filler just because its more fun to be precise. But this is one of those things where theres a lot of forgiveness. Yeah, and i was gonna say, i would never use the words it doesnt matter. On this, it matters less. Thats a good way to put it. It matters less. I like another thing you say about theres never really a quilt that is, you know, wrong or something thats, like, you know, bad. Its just that there are more successful quilts than others. And that can be true. In terms of Color Choices and things you can make more successful Color Choices than others. Yeah, some quilts are more successful. I got to get used to that laser. Yeah. Thats a new thing. Its neat. Its really neat. Itd be great for if we have another episode we do have another episode where you use diagonal seams and we put tape on the machine. Mmhmm. This would be a way to not to do that. Yes. Okay, so, you just keep building, and im gonna look for a little wider strip. Okay. Because i think this one and im gonna cut a little chunk off mmhmm. And see if it will cover it. And it will. You got to cover that corner. Im gonna put a little dab of glue on that. Mmhmm. And i did press off some and i always have steam in my iron. I would say, if you were using paper like this, you might turn the steam off. Mmhmm. Because it did kind of dampen the paper. You get kind of, like, prune hands. Yeah. And were gonna talk about that again in a minute. Okay. There you go. And ill be thinking about what to go on the other side. I think i know which one i want. I really got the hang of this laser thing now. If you ever are worried about people thinking youre a quilt geek, dont tell them your sewing machine has a laser on it, cause then youre really in trouble. [ both laugh ] all right. They wouldnt believe you. Right. No, probably not. Okay, so thats good on that end. So now im going for a wide one. Im going cheap. Okay. Okay. And thats one thing. If you have lots of little skinny pieces, you might come to the corner and want to use a chunk to cover the corner. Yes, which i did. Especially you know, its so exciting when you start a new quilt, for me, and im sure its the same with you. And youre working on it and youre making that first block and deciding if it works. And youre like, yeah, it works, and then its just i just want to get them all done. So, i lay the quilt out. And so, whereas you might be super picky on the first i mean, not techniquewise, but, you know, you ponder each fabric, and then youre like, this is working. It doesnt matter what fabric you use. You get a little more cavalier about it. Yeah, exactly. I used a wide one. So, one more. It needs to be the right you know, what about we have so many of those little yellow ones. I mean, could you just use show that you could use one of those . I wouldnt. I wouldnt because its its a square. I use that as thats my fashion. Lets see if this one will go. I guess thats when you get cavalier about stuff, you just start pulling from anything. If you sew it kind of a skinny seam. You heard it here first. You shouldnt. We didnt do that. [ laughs ] really . You want me to sew a skinny seam . No, no. People want to know this stuff. People want to know. Is this what really happens in Marianne Fons sewing studio . Well, you could cheat a little bit and just skinny it down because okay. But not much. Okay. Not much. A scant 1 4 inch is what youre asking me to do. A scant 1 4. Is what youre forcing me to do in front of all of these people. Just toss my i had such a wad. It was like a nest of snakes around my sewing studio with all these cause i was just grabbing, and then id toss em back over, you know . Here we go. See if that works. Well see if this highly unusual look and no one will ever know. No one will ever know. Okay, i think im gonna touch it with the iron a little bit. I think thats a good idea. And. It looks like a real stringpiece monster. They do. They do. Just nailing it down just a little bit. And next what i did next okay, now we have to trim this. And i want to trim it the exact size of my paper. Okay. Okay. Thats right, isnt it . Of course it is. Yeah. And so, i could use my ruler, but we have these we may have shown these before on an episode for another reason. This is a fussy cut this is part of a set of fussycut templates. It shows better that way. And it has this frosty edge, which is the quarterinch seam. And i used it because its the right size. I think its actually inches for a 4inch finished unit. Which is what the frosting there yeah. Yeah. And it was like, this way i didnt have to measure look at the lines on my ruler. Its all about efficiency. Absolutely. Its about speeding up so i can get to that moment when i get to lay my quilt out. So, obviously, i made lots and lots and lots and lots and lots of these. And i have a question, as youre cutting. Its not offtopic. Its very much ontop. But if you had some strips that were bias strips that you were worried about they were gonna be disintegrating in your stash or whatever, in your scrap basket this would be a good project for them, right . Is that right . That youre closing off that biased edge with your stitch . Well just answer the question. I dont know if its right or wrong. Yes, you could, because its being it has frames on either side. Right. Plus pamona would have. Right. I just wanted to know, because sometimes i end up with bias strips after binding or something, and i dont want to use them for anything else, but because youre closing off that seam on either side with your stitch, you could do that. Plus the papers there, too. Okay, so im gonna cut two sides. And, you know, this way, if i dont hit the paper exactly, it doesnt matter, cause theres extra, because as long as i cut it with this little template, you know, if theres not like i just i missed a little bit. You know, as long as i cut it the size of this template, its perfect. Great. And ill tell you what i did. Heres another little secret. Boy. I dont know if im ready. Its like well, i found as i went along no, wait, dont take that away. Okay. Is that i saved some of these. Like this . Oh. And i would save this because i could use it on a corner on a different block. You just tore that. I did. I just ripped it out. Because i didnt want to have to cut more strips. Thats exactly right. People think quilters are patient, but were not. Were not. Were the most impatient people. Okay, so, we lay this out. Mmhmm. And heres our how are we doing on time . Were doing all right. Okay. So, i think what ill do is im gonna bring these in where weve got this partly made. Its real important to make all the sticks point toward the fire. It is true. cause i goofed up on a couple of them. And, you know are you saying you goofed up on the finished product . I had to take them apart. Okay. Yes. It is what you can live with, you know . I dont know if i could live with them turned the wrong way, either, because it would look funny. It would. It would. So, youre gonna join this to this. Okay. Im gonna feed you some more of them. Feed me some of the cookies you should have made on the parchment paper. [ laughs ] okay. Yeah, you know, i actually made cookies more on Washington Island because, you know, youre not just passing by starbucks every day, getting that little brownie you wanted. Here, do this one now. Great. What am i doing now . Okay. Another one. I shouldnt ask questions. Just go. Dont ask questions. Im gonna get the scissors. Okay. Its when you get in a hurry that you sew them together wrong. Its true. Okay. And we have time to finish the block, so we should just do it. And so, we were talking about how this and you also dont get yeah, let me show everybody this. You were doing a great job. You want to make sure you dont get one of these flipped back. If youve got a tiny Little Corner are they going the right way . Yep. Yes, they are. Great. It is. It is. You can see it goes here. Mmhmm. Okay . Or flipped around. We were saying that this is kind of part of a series, mom, of quilts youre doing, inspired by the nature of the this ones called rock island campfires. From our little vacation cottage on Washington Island, we can see rock island, which is a state park, and there are no cars on rock island. You have to take a little ferry. Its hard for you to get over there. And at night, we can see the campfires of the campers up there glowing, and its a so i thought, well, ill just use a little artistic licensing. Okay, so, do lets put this one in place like this. And then heres one thats ready. This other half. Point it the right way. Mmhmm. So, let me give you this. Okay. And ill press while you are sewing this. Now, im gonna put in a pin or two. And i flipped it over so that youd be sewing so that this show that in the sweet spot, the seams. The seams are gonna abut. See . Yeah, i mean, i turned it around. I was gonna give it to you like this. Sure. But i turned it over because its always great when you have your abutting seams, which we do these seams if you always press toward the sashing on the rows, you will have abutting seams. And so, i also wanted you to feed it into the sewing machine with this going up, so that if your seam dogs or your presser foot shoved it at all, its gonna shove those two together so that theyre perfect. You know who taught me that right on this very set . Liz porter. Yeah. I didnt actually know that. I learned that from liz on the set. It was really cool. And shes gonna be your guest in two episodes in this series. Exactly. So, she is your guest. You know, you were inspired by campfires and nature, but a lot of quilters who are making their own designs today are inspired by things in their life that they see, like buildings or cellphones or, you know, smartphones, things like that. The shapes are kind of changing. Yeah. Its great. You know, i think being inspired by the things around you churn dash was inspired by people churning butter. Yep. Okay. Now, when you pull that out, im gonna show one other thing before we show another one of the same. Theres a little string. Okay. Is that i these two pieces that we sewed together, we prepared ahead of time and the paper is off. And i think i actually sewed my blocks together and then tore the paper off. Okay. But since this unit that you just made still has the paper on, im just gonna show how easy it is. I did try to be gentle so i wouldnt rip up any of my stitching there at the edge. So, how you do it is you just kind of hold it down with your thumbnail on the edge. So, you know, the point at which you take the paper off is i guess when you can stand it. When you can stand doing it. Heres where you can go wrong. Yeah. See . You could do that. Exactly. So that the sticks go all into the campfire. And then you give it a press to set and youve got one block done. So, in the time that we have left, lets talk about the sashing. Well, the other little quilt i brought along. The other little quilt that has the stripes. So, if you like sewing patchwork like i do, you can cut up your fabrics and you can do your string piecing on parchment paper or foundation paper, whatever. Newspaper they did in the past. But if you have less time, heres what you can do. Weve got another quilt thats the same quilt, and, actually, i thought this would be cute, and i called it amish Apron Strings because it has those solids that you see in oldorder amish quilts. Yes. And so, what i did, instead of doing the string piecing and i think you can really see the double sashing. Absolutely. Yes, that grid, that lattice latticework. You kind of cant tell which is in the foreground or the background. Its really, really neat. And those stripes are they almost ask as a cheater fabric, right . Theyre giving you all those strings just right. And is that shot cotton . No, what it is, is its kaffe fassett. Hes a great designer. I pulled from my stash. But dont worry if you want to do this. I think they reissued all of them. But here are some leftover units, and i used up just about everything i had, and this is what your fabric looks like. Swiss cheese. Swiss cheese. Because whats so cool is i had my stripes, i laid it out, and i used the little template. We could reconstruct this. You can see underneath. Yeah, i think thats right. Exactly what oh, that was yes, it is. No, it is. Oh, nice. Yeah. I hadnt planned on doing that. That worked out good. So, thats all i had left. So, you have to and then what happens is you have bias edges. Yes. All the way around. But i had to let myself do that nono of having bias edges in order for the stripes to work the way i wanted. So, i just didnt manhandle it, you know . Just treated every carefully and then put that sashing on as soon as you could. Just right away. Yeah. And we have one more thing to show. Yeah, theres one other example. Theres another example. If you cant dont like that stripe or you cant find that stripe or whatever fabric you choose, you can do this thing without you can make a baby quilt in an afternoon using a fun stripe and some lattices like that. And this one almost looks almost more campfirey with that orange. Lets take one more look at your quilt and take a look at whats working and what we like about it. Rock island campfires and one thing in particular that i followed pamonas lead was in that black and white shes got a check in her quilt, too, and that little houndstooth, that little blackandwhite gingham, very small scale, that goes gray really contributes a lot to this grid, dont you think . Totally. And, you know, im always inspired by the quilts that we make on this show and that we talk about, but i really am dying to do one of these right now. I want to see you do it in your style. And you should do it in your style. Mary grab a pencil. Tips and other useful information coming up next. Our first tip is from mary lou mate from newport, oregon. And its for all of those like me who are animal lovers or pet lovers. Youve all met our puppy, scrabble, on a previous program. Anyway, this is a great use of leftover threads and scraps. So, you can use any fabric, because the pet shop is always in need of animal beds pet beds. And so, you can make a little pillowcase. This is kind of a small one for us to show on the show. But you can fill it with stuffing with little selvages and edges that you were going to discard anyway, and just go up and donate it, and they always appreciate them. So you might want to talk to the pet shelter first to find out what sizes they need and if they accept them and so forth, and if you have to wash and all that. Thats a generous thing to do. Very sweet. And otherwise youre just throwing them away. Yeah. All right. Well, this is a cool tip from pat johnston in sioux falls, south dakota. Pat says when she begins her quilt, she purchases all the fabric that she needs for the top, of course, but she doesnt always get the backing fabric right that minute or maybe she doesnt always get enough. What she does is she saves the colored dots from the selvages that she cuts her pieces from, like, you know, from the top, and she writes the finished quilt dimensions on the back of this little selvage piece, and then she places it in her purse, so shes always prepared, if she happens across a fabric sale, she can purchase the backing at a sale. Thats a very organized thing. I love her that she does that. I dont know if im gonna get ill get there one day. Its really a good idea. It really is. Another really great idea. This is from de ann theuer from west jordan, utah. And she uses pillow protectors. These are just the protectors you put over your pillow before the pillowcase. She stores her quilts in those, which would be great, because its fabric. Theres no acid there. And so, she just puts a picture of her finished quilt on the edge, stitches that on, so that when shes looking for a quilt, she can find which one it is. That is a really great idea. Super great. Yall are so smart. They are. I just got to say. Okay, so, these guys i dont want to advertise this but you know these things these magnets you get all the time, you know . Well, Carolyn Smith of palatka, florida she says that she receives these numerous advertisements printed on magnets. Theyre meant for the refrigerator. She found theyre much better at using to pick up stray pins on her ironing board. You could just toss your pin onto it. Its just a little magnet for you to use. Great idea. These are all wonderful ideas. Thank you all for sharing them with us. If you have tips youd like to send, you can mail them, and wed love it if you could send us a little prop that goes with it so we can get it across to everyone else. Mail them to tips. Or if you go to our website, fonsandporter. Com, go to the tips section, and you can email your tip to us, and if we use your tip on a future show, youll get a oneyear subscription love of quilting magazine. Thank you for being with us today. Good to see you again, mom, and you too. Additional quilting ideas from marianne and liz are available in fons porters love of quilting magazine. A oneyear subscription contains 60 or more projects, easytofollow stepbystep instructions, and our tips, techniques, and shortcuts. In addition to the magazine, youll get a dvd containing all 13 shows from the 2200 series and two additional booklets with extra projects, tips, and techniques. The cost is 29. 97. To order, call 8667299601, or visit our website, fonsandporter. Com pbs. You can visit our website for free quilt tips. Seweasy quilting lessons. And slideshows of spectacular quilts. Download free quilt patterns. See supply lists for tv projects. Join our quilting community, and more. Log on to fonsandporter. Com. 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Narrator explore new worlds and new ideas, through programs like this. Made available for everyone, through contributions to your pbs station from viewers like you. Thank you. Dr. John la puma you can change your life with what you eat. Everyday, three times a day. Narrator dr. John la puma is a Board Certified specialist in internal medicine, a professionally trained chef and author of the New York Times bestseller, chef mds big book of culinary medicine. Dr. John la puma you can learn without having to go to medical school or to a Cooking School, how to use healthy recipes to be some of your best medicine. Narrator in this program he shares his secrets about foods that fight weight gain, super charge your life, and help you look and feel younger. Dr. John la puma fishermans stew, cioppino. Ah. What soup can do is amazing. Narrator if you love food and want to look and feel better than you thought possible, join us for eat cook healthy with dr. John la puma. Heres dr. John la puma. Dr. John la puma thank you, thank you, thank you, thank you. Thank you so much. Hi, im dr. John la puma. Im a Board Certified internist. Ive practiced in Santa Barbara, california with chef clinic and im also a professionally trained chef. For those of you who want to know more about that i was first trained as a doctor then as a chef and ill tell you more later. And today i have some good news, you can learn without having to go to medical school or to Cooking School, how to use healthy recipes to be some of your best medicine and lose pounds not flavor. No matter what kind of diet you have been eating up until now, your body can repair itself. You can feel like youre 30, when youre 90 or 100. My goal is to teach you how to eat for flavor and for health and have the energy, the body and the sex appeal you have always wanted. You can love food, eat well, and stay in great health, you dont have to choose. You know i was always so up on nutrition. Almost 20 years ago i was 35 pounds overweight, wearing husky pants, eating the standard american diet which in itself was sad. I got an f as in fat. And now we all get an f, because almost 70 of adults and 17 of kids are overweight or obese. Back then we had 4 hours of nutrition out of 3 thousand hours of medical school. And i didnt know what to tell my patients who were overweight or even what to do myself. I did know that a 55 year old man with 22 extra pounds has a 75 increased risk of a heart attack. So i did it all wrong. I lost the weight eating rice crackers and grapefruit. And after a few months i thought, hey, this has got to taste better than this. So i went to Cooking School to learn how to make a healthy diet taste good and keep the weight off. And to learn what to tell my patients. I worked in a great restaurant, chef rick baylesss topolobampo in chicago once a week for nearly 4 years. To learn even more about flavor. And when i came back to medical practice i began teaching my patients how to lose weight and keep it off as i do now. And i began to write healthy recipes on prescription slips. What kinds of recipes . Toasted walnut and creamy white bean pitas, roasted red pepper, red wine and red lentil soup, strawberry pomegranate blender blaster. Just wait til you taste the blender blaster its like ice cream but without the extra calories and the extra sugar. Its healthy, it tastes fresh and delicious and its easy to do, even when you are short on time. But what if youre really short on time and on money. What if for example you dont have the average 20 copay for a brand named Prescription Medication . Ill bet many of you take a prescription medicine. What if i told you that simple quick changes in what, when and how you eat might replace some of that medicine or make it work better. And that your fork, is as powerful as my prescription pad, whether im prescribing recipes or medication, would you be interested . Lets start with how you store food. Did you know that if you store a whole watermelon on the kitchen counter for a few minutes it has 40 more lycopene, the heart and prostateprotecting antioxidant, and 139 more beta carotene, the eye and skin protecting antioxidant, than watermelon does when its ice cold in the fridge . If you bake a whole wheat pizza at 450 instead of 350, or for 14 minutes instead of 7 minutes either hotter or longer or both, you get more than twice the antioxidants in the whole wheat crust. If you add black pepper to your curry, you absorb the curcumin in turmeric which is the indian spice that make curry dishes yellow. Turmeric cools the inflammation and pain of osteoarthritis and its a powerful natural firefighter. But you need the peppering in the black pepper to absorb the good stuff in curry. If you eat 11 walnuts at the same time as you eat high fat foods like salami and cheese. The nuts help to dilate your arteries and protect them against the nicks on the inside of your arteries that junk food and sugar can make. And its too much sugar in our bloodstream that lets cholesterol damage and prematurely age your arteries. And finally heres one of my favorites i, i love this tip. To make yourself some decaf tea, steep your tea bag for about 30 seconds, pour it off and then steep it again. You just poured off the caffeine. Eating the right food for you can be life changing. The amazing thing is that at least 70 of all Heart Disease is preventable and 80 of all cancers is preventable. Some foods work within minutes on your energy level, your blood sugar and your skin. And one of those foods, good dark chocolate. Yeah, just ½ an ounce everyday reduces your risk of Heart Disease by 5 and your risk for stroke by 8 . Not just Heart Disease and stroke by the way but erectile dysfunction. Premature wrinkling, early memory loss, and decay in orgasm quality. Theyre all the same blood flow process in the body and theyre all preventable with what you eat. And both erectile dysfunction and achy legs also called peripheral arterial disease can be Early Warning signs of a heart attack. I am on a mission with chef md and chef clinic to help america live a better life with what it eats and not have to eat cardboard. Great food should taste great and do great things for you. Ive seen it work over and over again in my medical practice. But too often people hear about the food thats bad for them. You already know not to eat threequarter, 10 burgers and greasy bags of french fries. You already know theres a difference between pasta and mounds of pasta. You already know to cross off most sugars, sweetened sodas and juices, eat fewer cookies, less ice cream. I say why not tell people what to add instead of what to avoid. Here are three of my ideas, first use a full fat salad dressing not a low fat or no fat dressing. A bit of healthy fat, avocado, walnuts, almonds, olives in your spinach salad lets you absorb 7 times more lutein than with a no or low fat dressing and lutein helps to prevent Macular Degeneration. The leading cause of blindness in people over the age of 65. Second, buy organic when it really matters, when the skin is thin. Organic doesnt mean low calorie or even fewer calories, it means no artificial synthetic chemicals in your food. And thin skinned fruits and vegetables like apples, and pears and peaches, and potatoes and berries let synthetic artificial chemical pesticides sneak in, and those chemicals can worsen asthma and damage your immune system. Buy your meats antibioticfree so we dont worsen antibiotic resistance in people, and whenever you can your food should be soul food. Sustainable, organic, unprocessed and local. Thats eating clean. Food without additives and artificial chemicals which can confuse your immune system. Lastly drink coffee and be happy. As long as youre drinking filtered drip coffee. Two cups of filtered drip coffee daily can reduce gout risk by 22 , gallstone risk by 40 , and liver cirrhosis risk by 80 . The filter takes out cafestol which is the chemical that raises ldl in your blood stream and ldl is lousy cholesterol. As long as youre not addicted or have an arrhythmia or stomach problems with coffee, you should feel good about it. You have the power to make a difference. How do i know . Because medical research is finally catching up to what most people already know doing right by your body gives you the energy, the confidence, and the vitality you need to look and feel better than you thought possible. In fact ill give you a few of my secrets to treating three Major Medical conditions with what you eat. Arthritis, especially osteoarthritis or wear and tear arthritis, weight gain, and skin problems, because food really is the most powerful medicine we have. Let me tell you about my patient peggy. She came to my office in Santa Barbara, she had severe osteoarthritis. Except for the few blocks walk to the market and the weekly shuttle to the matinee she was virtually house bound. She usually ate pastries for breakfast, tuna salad for lunch and strawberry shortcake for dinner. And her portions . Well, lets just say she didnt use the rim of the plate for decoration. I explained that osteoarthritis was an inflammatory disease that its pattern of pain and stiffness are predictable. So we could use food to prevent and even treat the pain. I prescribed at least one analgesic food for breakfast. In her case, berries and anti inflammatory food for lunch, either fish or soy or ginger or avocado and an omega three rich food for dinner, fish or walnuts or flax meal. For 12 weeks peggy avoided foods with transfats because theyre inflammatory. Foods that are starchy and sugary because they produce fiery cytokines. Cytokines are angry chemicals that produce inflammation throughout your body, including your joints. And she avoided processed red meats because the saturated fats and the processing worsens inflammation and pain. Three months after our first meeting, she walked into my office but without her cane, and she said my daughter took me to a baseball game last week and i had a hot dog. My knees where killing me for 3 days afterwards, but i went back on my program and you know what i feel so good im going to move to idaho where i can get some land and walk. And she did. You know, you cant get that with a pill and getting and preventing Common Health conditions is a matter of food not fate. You know you actually can make yourself healthier with what you eat, but can you lose weight and keep it off . Yes, you can, because small changes make a big difference and one of the most important small changes is eating high satiety foods. Satiety means feeling full and fully satisfied after a meal and staying satisfied until your next meal. Without snacking, munching, or mindless eating. Even for kids, for Childhood Obesity, satiety again feeling full and fully satisfied and staying satisfied is determined by just two things how fast or slow you eat and what you eat. What kind of food is high satiety . How about my broccoli, cheese and kalamata olive pizza, rich in fiber and healthy protein. You need healthy protein foods like this at every meal because unless you get a steady supply of protein throughout the day, once you hit your 70s you lose 15 of your lean body mass every decade. That means less muscle, more flab, and a metabolism so slow its in coma. Your body cant store protein thats protein unlike fat or carbs. So try my chocolate blackberry breakfast smoothie made with protein rich probiotic rich yogurt. Its fast, its easy, and its healthy. You probably know that probiotics are healthy bacteria that keep your immune system humming and protect you against intestinal trouble. And many of our Favorite Foods come from fermentation chocolate, beer, wine, teas, bread, yogurt, but did you know that people who eat yogurt rich in probiotics have less belly fat, smaller waists and live longer . But people have weight loss surgery, those who take probiotics lose weight faster than those who dont and weight loss surgery can be life saving for people who need it. Any diet can make you thinner but, only food that works likes medicine and tastes like food can work twice as hard for you. Not just to fill you up but to delight your palate and your senses. And finally your skin. Ill bet many of you use sunscreen and well you should. The spf or Sun Protection factor on the bottle tells you how effective it is at blocking ultraviolet b or uvb rays. But ultraviolet a rays, uva rays, penetrate more deeply then uvb and burn when you cant see it and 92 of all sunscreens dont fight uva. The ones that do have titanium oxide which is the bright white goop that you use to have on our noses as kids but, there is a food that fights uva and it fights wrinkles and skin cancer when you eat it. Its rosemary. The beautiful fragrant powerful mediterranean Herb Rosemary because inside of it is rosemarinic acid which acts as a powerful natural sunscreen. It sucks up free radicals that batters the skin and helps the bodys own natural defensive mechanisms. Try my rosemary grilled chicken with summer vegetables to see what i mean. And theres another powerful and delicious way to protect yourself from premature wrinkling and from skin cancer tea and lemon peel. Actually any citrus peel, citrus peel has powerful polyphenols, that are good plant chemicals and it has more of them than citrus juice or citrus pulp. Citrus peel reduces your risk for the most common skin cancer by 70 and hot black tea 2 cups a day reduces skin cancer risk by 40 . Citrus peel and the tea together are more powerful than either one alone. You get less itchy, less flaky, better looking, even glowing skin. Premature skin wrinkling is a sign that your arteries are aging, the same process that causes Heart Disease, stroke, early memory loss and impotence. And even mild forms of these conditions can make you feel run down. As a physician who is also trained as a chef i have found that simple food changes can make a huge difference in your energy level and in preventing medical problems. One simple change, a glass of good red wine every day. Yeah thats good. You know i gave a speech on a College Campus that last week and one student asked is 7 drinks on a friday night, is that the same as one a day . No, no its not. But you dont have to live with average health and you dont have to wait. You can stock the medicine cabinet in your kitchen starting right now and ill show you how to do that in a little bit. I know some of these are new ideas and some people will tell you theyre dangerous. Its a really big idea to say food can work like medicine and still taste like food and it scares some people. But something all across this country is changing. People who think decline and disease are inevitable with age dont understand that this idea of mine, that you can blend the art of cooking with the science of medicine to look and feel better and prevent disease. Its not about me, its about you. Its about you asking, what do you eat for that . The very fact that youre here watching and listening means you deserve an answer to that question. You deserve to know whats in your food and you deserve to learn a recipe that works for you and then be able to teach it to someone else so they can learn too. Youll get healthier, eat better, and be generous, all at the same time. Ive covered a lot of material here and i have a lot more i want to tell you. The right food and the right lifestyle can help you transform your life and help you live longer and feel better but nothing works as well as having a passion in your life. Passion is the most important ingredient in any recipe and getting it and keeping it makes everything taste better. Because with the right recipes and the best information, you can jumpstart your personal motivation. When we come back ill show you the five delicious foods youre not eating now but need to be and how they can work like medicine in your body and fit into your own kitchen medicine chest. And i will also tell you what to eat for five of the top 40 medical conditions and offer a little cooking demonstration so you can actually see, smell, and taste what i mean. Greg sherwood hi, im Greg Sherwood and im here in the studio with dr. John la puma. John, thanks so much for such an informative program. Dr. John la puma it was great to do, greg. Thanks so much for having me. Greg sherwood really delighted to have you here. There is much more to come, including right here from john in the studio. This program is part of the pbs commitment to provide you with vital content that expands your knowledge on Healthy Living while helping you explore new techniques in food selection and preparation. The pbs mission to educate continues on a daily basis, right here, thanks to your support. Weve put together indepth resources that continue this learning, when you support this mission with your contribution. If you can show your support with a gift of just 65, well give you the choice of having either the dvd of the program, or if youd like, well send you dr. John la pumas bestselling book, chef mds big book of culinary medicine a food lovers roadmap to losing weight, preventing disease, and getting really healthy. Now if you really want to take advantage of all of dr. La puma and what he has to offer, get on board at the 150 level and enjoy the Healthy Living combo. You will receive the book and the dvd of this program, with an extended question and answer session at the end. And in addition, youll receive dr. La pumas Health Library dvd set. The Healthy Living combo includes the dvd of the program, and a library of dvds john has created for everyone, including easy ways to destress, drinks with benefits, your kitchen medicine cabinet, learn to cook healthy, and a cd entitled, john la puma live face to face. This intimate conversation with dr. La puma is designed to be the next best thing to sitting down in dr. La pumas office or in fact, better yet, in his kitchen, and having him clearly and simply explain and design an eating strategy that really works for you. Now whether you are concerned about weight loss, Heart Disease, diabetes, or alzheimers, john shares the secrets to buying and preparing food you love to eat and that your body will thank you for eating. Imagine eating your way to Better Health, on a diet that includes coffee, some wine, pasta, and chocolate, along with dozens of great recipes, for what i imagine might become some of your newest, favorite entrees. Dont wait to get these lifeenhancing tools included in the Healthy Living combo coming to you today. Get over the phone, and make that call of support. Now john, you were a chef and a boardcertified internist. Now that is an incredibly unusual combination of knowledge basis. Tell me a little bit about that. Dr. John la puma well, greg, i first went to medical school and then to Cooking School to learn how to make a healthy diet taste good. And when i went back to medical practice, i Incorporated Many of the same techniques i teach in the book and in the healthy dvd combo, to make my patients better with what they eat. Greg sherwood it almost sounds too good to be true. But theres really Science Behind every one of the statements you make. Dr. John la puma generally, if it sounds too good to be true, greg, it is too good to be true. But the facts are, there are 3,000 clinical studies i reviewed to create 25 pages of references in this book. And the kind of stepbystep detail that we go through, gives you the road map you need to get really, really healthy and what most people dont know, is that small changes really do make a big difference. And that its never too late to start. Greg sherwood and its all outlined in the book and in the dvds and other material. Were in my own kitchen. Greg sherwood john, i want to just remind you do have to combine it with something else, and its not always just apparent. Dr. John la puma no. Food combining has been given sort of a bad name in the past, but it turns out that the way you prepare foods and the way you eat foods together, the way that you even put them on the same plate, or store them at room temperature, makes a difference in how good they are for your body. And how good they are for your body really means what kind of nutrition you get from them, what kind of energy you derive from them . Whether they make you feel bad or good. And that kind of simple thing is what youll learn in the kind of dvd library and the Healthy Living combo that i was able to create and pbs was so nice to share with you, and i really hope that you can get it because its the kind of thing that i put a lot of thought into, in a way that i would do if you were in my own kitchen. Greg sherwood john, i want to just remind people because weve covered so much ground, i want to let people know that the Healthy Living combo is available at the 150 level. It includes the book, it includes the dvd of the program that we just enjoyed, and it also includes all the other dvds, where you go in, you really drill down into a lot of subjects that are really important for people to understand. Where else but on this Public Television station would you find yourself tuning in to such incredible, valuable information . Whether its about great ways to cook to improve your health, or Political Science or history or great kid shows . Youll find it right here on your local Public Television station. And right now, wed like a little financial help from you, so we can continue to bring you this kind of great programming. Right now were going to get back to the next segment of dr. John la pumas incredible show about eating and living a healthier life. Dr. John la puma thank you, thank you, thank you. Welcome back to the second part of the show where i show you the five delicious foods you are not eating now, but need to be and how they can work like medicine in your body. I will also tell you what to eat for five of the top 40 medical conditions and then in the next session ill cook for you a little. I know it will be fun huh . Garrison keillor, everyone knows garrison keillor, has written sex is good but not as good as fresh, sweet corn. Now i, i dont know about that, really i dont, but i do know that the best Scientific Research shows that when measured against Prescription Medication some foods work pretty well. People who eat fish have less premature wrinkling, less memory loss, less cancer, less obesity, less arthritis and more satisfying sex. People who drink wine sensibly have fewer heart attacks, fewer stomach ulcers, live longer, and have less diabetes as they age. People who eat dark chocolate have better skin protection from cancer, lower blood pressure, fewer strokes and less Heart Disease. Pretty good huh . Lets get a headstart on shopping for your kmc or your kitchen medicine cabinet as i call it. Which includes a not so secret mix of 11 herbs and spices with no gravy required. First, in the cabinet fish rich in antiinflammatory omega 3 fatty acids for back and neck pain. Now, you need 1. 2 grams a day of epa and dha which are the healthy omega 3 fats in fish to make a difference especially in this related pain. The fish richest in omega 3s are wild salmon, mackerel and even white fish. And eating and cooking fish is easier than you think. Next, dark buckwheat honey. For treating night time cough in kids over age 6 who have a cold you need 2 teaspoons or 2 tablespoons depending on how old the kids are. Honey can be just as effective as an over the counter cough syrup. We dont know if this is because honey helps clear the airway or because its just soothing but it seems to work even better than over the counter remedy. Third almonds and walnuts to lower your ldl or lousy cholesterol because of their healthy phytosterols. Phytosterols are natural plant that look like cholesterol in the body but dont act like it. You need 35 almonds or 15 walnuts substituted for 240 calories of sugary cereals or crackers or chips. In fact, highly processed carbs are far worse than fats of all kinds for your heart. So, just put the package of sandwich cookies down and no one will get hurt. Fourth yogurt with active probiotics for eczema and for gum disease, not just for gi problems. Probiotics help pull inflammation they also help you make immunoglobulin a which is a part of your immune system. Probiotics live in your gi track and some scientists believe that over half of your immune system is right there in your gi track. And fifth ginger for nausea, especially postoperative nausea and for menstrual cramps. Actually ginger has been shown to be as effective as ibuprofen for menstrual cramps in at least one study and that might be because of the gingerols in fresh ginger which are cox inhibitors and reduce inflammation just like they do in ibuprofen. So do you know what the five most commonly eaten foods are in the u. S. . No . Theyre sugared soft drinks, cakes and pastries, burgers, pizza, and potato chips. Really . What if we replace them with my top five even for a week . What if you had more energy and less fatigue . What if your world could get bigger instead of smaller . You know what . It can. Because many of my kmc foods also help to rust proof your arteries and as i mentioned earlier some foods work within minutes on your blood pressure, your skin, and your blood sugar. Within just two hours of drinking just two cups of brewed, not bottled black tea for example, your blood vessels dilate and become more flexible. Your brain gets better blood flow so you stop premature memory loss. Your heart gets better blood flow so you get more energy. Your sexual organs get better flow. Well, thats how cialis and viagra work. And your skin gets better blood flow so you stop premature wrinkling. You make yourself better with what you eat, so you feel better. You feel younger and you feel happier. My patient jill did that at Santa Barbara chef clinic and it changed her life. Jill was carrying 40 pounds she didnt have 20 years ago. But she wasnt worried about it, or about the belly fat that was lowering her testosterone level or squeezing her kidneys and poisoning her liver. She was worried about her sex life. And her new younger husband. So i gave her my recipe for pasta e fagioli, which is rich in arginine. And amino acids in beans and in seeds which allows blood vessels to widen, it increases blood flow to your organs. I taught her about resveratrol in wine, which is longevity compound primarily in grape skins. Where red wine gets its color and i customized a chef md 8week Optimal Health plan for her. After phone calls twice weekly with me and after losing 16 pounds, jill was amazed. She said i really didnt know whether to believe you about food helping my sex life, but something certainly did. Lots of us are like jill because most people make eating right and losing weight harder than it has to be. And in go, go, go america our stressed out schedules never really give us a chance. We eat too little for breakfast. A light lunch and a snack around mid afternoon. Were ready to tear the door off the fridge as soon as dinner rolls around and then we eat until we go to bed. You already know that if there is one good diet wed have already learned what it was by now and wed all be on it. But what you might not know, is that eating to lose weight is an active passion not of cognition. Losing weight, its not about how much or what you know, its about how you feel. To lose weight, you have to feel deep inside passionately that you really want to live life to the fullest. And theres a secret. Well, its not really a secret. Other cultures the europeans, the mexicans, the latin americans, the asians, the indians have always known it. Im not talking about the fact that positive thinking can have life changing results although i think it can. I am talking about the Healthy Eating secret. The more deliberate, flavorful, mindful your meals and your environment, the more weight youll lose. How do you start . Start with my tip, eat breakfast, even if youre not hungry. Try my salsa, black bean and avocado omelet for two, rich in protein and antioxidants. Make sure you have protein at breakfast eggs or nuts or beans or cheese or chicken or tofu. After all, protein rich foods stay in your stomach for 4 hours as opposed to just 2 hours for carbs and fat. Next, timing is everything so stop eating and drinking 3 or 4 hours before bed not because your metabolism changes but because nobody thinks about snacking on kale at 10 30 at night while youre watching t. V. Most importantly, make your environment work for you. Change your plates and your glasses at home so use 6 Inch Diameter plates and tall narrow glasses because they will look more full and you will eat and drink less. Dont eat from the bag or drink from the carton or square off the cake in the pan because its really not quite even and you really want it to be even and now that its even it looks so much better, i mean dont do that. You wont enjoy eating as much as you would if you sat down. And besides, its mindless. Save the sweets for a real fiesta when you can have your cake and eat it too, which you should 4 times a year. Well, its because when you plan, craft, and splurge on a celebration and its truly special calorierich foods, you enjoy them more and face it we all need a blow out break from everyday patterns of eating. Just not an ice cream break everyday or every other day. Even for kids, because Childhood Obesity is a serious problem and so our diabetes and prediabetes, you know, diabetes can steal a third of your life. 10 of us have it now and 1 3 of us will have it by 2050. 67 million of us have prediabetes right now. My uncle died of diabetes and kidney failure when he was just 48 and that changed my life and my lifestyle nearly 20 years ago. And you know the best studies show that diet and exercise are actually more effective in preventing diabetes than the very best drugs. After only ten weeks of a new eating and exercising plan, the actor drew carey reversed his type two diabetes symptoms and now no longer needs to take medication for them. Lots of less famous people have done the same and so can you. For diabetes and pre diabetes you want foods that keep your insulin and blood sugar levels stable. Low glycemic, load foods, that means they raised your sugar slowly and gently. To lower the glycemic load of bread spread a little Almond Butter or Peanut Butter on it and it will taste even better. To lower the glycemic load of pasta cook it al dente instead of mushy. It will taste better, its more fun to eat, and it doesnt spike your blood sugar as much. Try my stirfried pan asian shrimp with brown rice noodles for example. What if you had high cholesterol and your doctor handed you this prescription rx 1 2 cup, well flavored, truly delicious pinto beans daily. At a generous two dollars per pound of dried beans cooked lovingly with onion, garlic, oregano, and a little salt and pepper, that prescription is only 16 cents. It also lowers ldl cholesterol by 19 milligrams per deciliter on average. Compare that with sticker shock at the drug store. It costs at least two dollars per pill for rosuvastatin retail, any dose. And as a statin, its a usual treatment which some people need. But statins are hard to take and over half the people who start them go off them after a year and some Research Shows that 120 people without Heart Disease need to be treated for nearly two years if they have a high inflammation level in their blood stream just to prevent one heart attack or stroke. But dont stop taking statins on your own, check with your doctor first. And while youre doing that, substitute 1. 5 ounces of pecans, hazelnuts, or pistachios or actually just any tree nut you can think of, for 240 calories worth of cupcakes and mini muffins, your ldl will drop by 12 percent on average. Youll eat less but still feel full and nuts wont make you fat if you substitute them. Theres a whole cholesterol registry of people who have lowered their cholesterol and you can be one of them. Some of these very same foods also help defend you against Breast Cancer, meaning that you can throw a 4 in 1 knockout punch with a single tasty meal. First, eat more cruciferous vegetables like broccoli and brussels sprouts. They help the liver detoxify toxins. The younger the broccoli, the more powerful. Johns hopkins even has a patent on broccoli sprouts and use as little cooking liquid as you can. Because the cancerpreventing chemicals leek out of the broccoli when you cook it. Try my barbecue broccoli sandwich, which preserves all the power of broccoli and more. And third, marinate your meats. Marinades add flavor and protect you against the carcinogens caused by flare ups and by high heat cooking and charring of meat. By the way, searing the meat on the outside does not seal in juiciness. Juiciness in meat is all about keeping the center cool as the meat cooks. Try organic California Extra Virgin Olive Oil to dress both your vegetables and your meats. Extra Virgin Olive Oil inhibits Breast Cancer cell growth in the laboratory. Did you know that up until 30 years ago pharmacists in greece kept extra Virgin Olive Oil behind the pharmacy counter, because the right fats both taste good and are good for you. And i dont have to tell you to cut out the ultraprocessed food. Theyve taken all the nutrition out of processed food and replaced it with chemicals and sugars and bad fats. How can you tell an ultraprocessed empty calorie food . You can crunch it into a wad even if youre not super strong. See this hamburger bun . Watch full hamburger bun. Nothing. The artificial chemicals in ultraprocessed food can act like hormones in the body which is bad and can confuse your natural hormones so they cant protect you. So avoid hormone disrupters like soft plastic wrap that touches food and bpa or bisphenol a. Bpa is still on most grocery, restaurant and gas receipts did you know that . Just one receipt has more than a thousand times as much bpa as many baby bottles or canned food so wash your hands after handling a receipt. And lastly, especially for women who are at risk for or have osteoporosis, you want to eat an alkaline diet. What does that really mean . It means that you can change the chemistry in your body with what you eat and build stronger bones. It means fruits and vegetables can help prevent weak bones because those foods are rich in potassium and bicarbonate. It also means that acidic foods like lemon, and tomatoes, and spinach, dont create acid in the body, just the opposite. They actually neutralize the acid created by other foods, like white pasta, sodas, ice cream, and beef. The acid from those foods causes musclewasting and bone loss especially in older people. For better bones try my thick and creamy artichoke and spinach dip. Turns out popeye was right. What makes the most difference is your attitude. Dont worry about being perfect and dont focus on the meals or foods you could of had or should have had. What you want to do is the best thing you can today. Just make the very best choices you can today and then try it again tomorrow. I have a lot more i want to share with you. When we come back, ill cook for you a little. Ill show you how to use food as medicine and choose food like a doctor and prepare it like a chef, without you having to go to medical school or to Cooking School. Youll have the power to make and choose restaurantquality meals that will make and keep you healthy because the best time to start getting healthy is right now. Greg sherwood hi, im Greg Sherwood here with dr. John la puma. John, again, thanks so much for doing this lecture. Dr. John la puma oh, it was a pleasure, greg, thanks for having me. Greg sherwood its a delight to have you on public broadcasting. You know, were learning so much in todays program and theres much more to come, including speaking with dr. La puma right here in the studio. Now, you trust pbs for content on health, nutrition, and Lifelong Learning. This mission to expand your horizon is supported in fact by your contribution. Weve put together indepth resources that continue this learning, when you support the mission with your contribution. If you can show your support with that gift of just 65, well give you the choice of having either the dvd of this program sent to you, or if youd like, instead, we can send you dr. John la pumas bestselling book, chef mds big book of culinary medicine a food lovers roadmap to losing weight, preventing disease, and getting really healthy. But if you really want to take advantage of dr. La puma and everything he has to offer, get on board at that 150 level and enjoy the Healthy Living combo. Youll receive the book and the dvd of this program with the extended question and answer session, and in addition, youll receive dr. La pumas Health Library dvd set. The Healthy Living combo includes the dvd of the program, and a library of dvds john has created for everyone who would like to get on board with his greattasting way to a better, healthier life. Now whether you are concerned about weight loss, Heart Disease, diabetes, or alzheimers, john shares the secrets to buying and preparing foods you love to eat and that your body will thank you for eating. Now imagine eating your way to Better Health on a diet that includes coffee, wine, pasta, and chocolate, along with dozens of other great recipes for what i imagine may become some of your newer favorites. Now theres also a cd entitled, john la puma live face to face. This is an intimate conversation with dr. John la puma and its designed to be the next best thing to sitting down with john in his office, or better yet, in his kitchen, and having him clearly and simply explain and design an eating strategy that really works for you. Now dont wait to get these lifeenhancing tools included in the Healthy Living combo coming to you today. Get on over to the phone, and make that call of support right now. Now john, one of the things that fascinated me, obviously in your own practice, youve seen and witnessed and been responsible to some degree for some Pretty Amazing transformations. People losing weight and getting their life back, so to speak. So if somebodys watching right now and they have their own issues, how much can we really promise them that their life might be improved . Dr. John la puma greg, i can promise them, that if they take the information in the book and in the dvds, you will have the tools you need to make the changes in your life that empower you and your family to have Better Energy, to feel better and to look better and actually looking and feeling better are two sides of the same coin. I think that these are simple tools that are highly educational, a lot like the rest of pbs. I just cant imagine life without pbs. And thats kind of what i did with the dvd library and the Healthy Living combo. I put together everything that i could think of that would be simple tools for you to learn more, and take this into your own life. Easy, just wonderful, simple tools that help you cook better, that help you shop better, that help you work out better, that help you destress better, that help you solve some of your medical problems on your own, without having to rely only on medication, or on doctors visits. You know, this is really in your control. So much of medicine is diseasecentered. I want it to be wellnesscentered, i want you to have the kind of knowledge that i have, that i give to my patients. You know, i teach in the Healthy Cooking dvd, i teach how to zest this orange properly, because right in the zest, right in the top there, you see, greg, oh man, the aromatic oils of the orange zest, thats where the limonene is, and the limonene, is a fantastic, ohh. Greg sherwood it is really, and the wonderful aroma just bursting out of there. Dr. John la puma thats what that is. Its a florida flavonoid, that actually help to knock out free radicals. And zest, when added to hot tea, kills many of the cancercausing mutations that are so common in the skin. And thats just one of the things that youll learn in my Healthy Cooking dvd and in this program. That really is educationallycentered. Its about people, like you, who love Lifelong Learning, like pbs subscribers. Because Lifelong Learning is the real key to health. Passions important, food, particularly beautiful food is important, but Lifelong Learning is the key to health and you get that here, on pbs, now. Greg sherwood well, you know, john, youre a great icon of Lifelong Learning, because after going to medical school, and developing a successful practice, then sort of midcareer, you go back and become a professional chef. So you saw the advantages of Lifelong Learning in being able to change the way you can approach how you help your patients improve their lives. You got me really excited about that one dvd, but i want people to know there are five dvds in this program along with a cd that people can listen to, if they are like many people probably listening right now going, yeah, it all sounds really good, it all sounds really exciting, but how do i get started . Its a very intimate conversation with you, you essentially, virtually, hold somebodys hand, and get them over the humps that many of us, im sure youve seen them in your practice, where people go, yeah, that all sounds good, doctor, but i cant do that, or i dont have the time. Or you know, i just dont want to exercise at all. And you have Solutions Throughout this entire combo package that help people get over the lifeconstraining, sort of, walls we put up for ourselves from moving, from where we are to where wed like to be. Dr. John la puma thats exactly right, greg. And actually, i write recipes on prescription slips, i also write medication on prescription slips, but both really, are what you need and what your doctor ought to be able to provide. But if he or she cant, then you ought to at least take a look at the destress dvd, for example, where we actually show you the physical techniques and acupressure points that help, in just a minute or two, reduce your own stress level, when youre just on the moment of road rage. Greg sherwood so john, that was so cool, cause, so now you gotta show people this. This is just a great, simple. Dr. John la puma well, its really, its really simple, greg. What you do is, take your thumb and forefinger and press together your earlobe, not very hard, just as hard as you would press on your eyelid like that. Your thumb and forefinger and just go, on your earlobe. If you have an earring take it out, and then march up the rim of your ear, gently, not hard, gently, to the top rim of your ear, where theres another acupressure point and as you do this, you actually help to reduce stress in your own body. Your cortisol levels actually drop, and it seems, sort of odd to do, but as a matter of fact, it seems to work, at least for many of my own patients. And greg, this is the kind of thing that i teach that are just simple, easy techniques that you can do to destress, that you can do to cook more healthily, to shop more healthily, to eat out more healthfully, and thats the kind of thing that i want you to have. That i teach my own patients, and that in my own pursuit of Lifelong Learning and going to Cooking School, and then going to medical school, and actually teaching in both Cooking School and in medical school. I was able to share with my students and now i can share it with you. And you can take this and make your own life more energetic, happier, and just plain better. Greg sherwood you know what john, the nice thing is that these ideas arent just all over the map, theyre all in this combo package, the healthy combo package. Well give you his bestselling book, itll give you the dvd of the program were enjoying now with a really exciting, rather spirited question and answer exchange at the end. The Healthy Living combo then includes these other dvds of, that well go into, that little trick that you learned to destress yourself by rubbing your ear, thats just one of literally dozens and dozens of simple, doable ideas that dr. John la puma has put into this package so you can go from perhaps being a little frustrated with your weight, frustrated with your medical conditions, wishing that there was a way out of it. And guess what, there is a way out. There is a way towards Better Health and it is great to have a doctor and a culinary chef holding your hand as he moves you easily from where you are to where you want to be. And where id like you to be right now, is getting over to the phone and making that gift of support at the 150 level, to support this station, so we can send you the Healthy Living combo. Get the book, get all five of the dvds and youll also get the cd which is an intimate conversation with dr. John la puma where hes really going to address the issues that stand between most of us, listening to great information and internalizing it, and really taking those first little steps towards making big changes. Now john, were getting to the final segment of the program, which is a lot of fun because in this final segment, you actually kind of put the pedal to the metal and show that these ideas result in great food. Dr. John la puma they do. And small changes, greg, make a big difference. Here, for example, is a soybean, and inside the soybean, which is edamame, of course, are these beautiful, beautiful little powerhouses, i know, isnt that gorgeous . Greg sherwood its so shiny. Dr. John la puma anything that comes in a pod is a legume, and the legume, mm, thats really good, is rich in protein. And this kind of soy is the right kind of soy to eat. Its a soy thats rich in protein, not processed, unprocessed, and young. And young, tender edamame are the very best kind. Both for flavor, and for health. Greg sherwood and thats what i love about your entire program. This whole Healthy Living combo, what johns managed to do is put together dozens and dozens of simple techniques, simple little insights about how to cook food, how to prepare food. Dr. John la puma i just cant wait for people to try this food, to try the tools that ive given them, and to try a way of learning that actually will make your life bigger instead of smaller. Make your life really richer and more energetic. Try it. Greg sherwood john, so much exciting information, and i remind people that all these great ideas are in the package that were offering up for you at that 150 level. Right now, id like to go back to the last segment of johns program. This is exciting information, it is lifechanging information, and not surprisingly, youre finding it right here, on your public broadcasting station. Enjoy the show and thank you for your support. Dr. John la puma thank you, thank you very much, thank you, thank you. Welcome back to the third part of the show, today i am revealing how to blend the art of cooking with the science of medicine to choose and make restaurant quality meals that are both good and good for you. Ill show you how to eat and make healthy food with great flavor thats easy, quick, convenient and affordable. For most people though, Healthy Eating and cooking are like swimming upstream. You know its not that you cant do it its just that its so hard. But you dont have to choose between convenience and eating healthy or great flavor and eating healthy. You dont have to spend all day in the kitchen or spend a fortune. You can have it all. Because learning shortcuts to healthy food and truly enjoying it is the key to losing weight, preventing disease, and getting really healthy. As a doctor i know that once disease advances to an advance stage curing is sometimes impossible, so we have to look at the causes of disease, not just the symptoms. And i am here to say that food that is good for your cancer, your belly fat, your blood pressure, your brain, your heart, your skin, and your nails, can taste better and be easier than you thought possible. You know that might be as simple as making sure your nose works. 80 of your sense of taste is your sense of smell. So if you have allergic rhinitis or hay fever, get it treated because youre missing the flavor of your food. The average person has about 10,000 taste buds. You might have seen the tongue map sweet at the tip, sour at the sides forget it, its all made up. What isnt made up is that your body makes new taste buds every three to ten days, but that slows down as you get older. Older people may only have 5,000 taste buds, so with fewer taste buds youve got to have more flavor, more texture, and more aroma in your meals but without the salt and the chemicals and the sugar in so many processed foods. Try my steel cut oat pudding with dark chocolate and lime. Yeah i know. The right food can give you the energy and the good health to sustain your life and actually snatch your life back. Youve heard about vegan eating like dr. Dean ornish teaches in San Francisco and has for the last 20 years and reverses Heart Disease with that diet. And because it is so powerful, reversing Heart Disease. And not just Heart Disease, blockages and arteries elsewhere in the legs in the back, in the neck, and throughout your body. You might even have some misconceptions about how difficult eating vegan style is and what it tastes like. The old joke is if i dont eat cheese, meat, and eggs will i live longer or would it just seem longer. But eating vegan is not that hard and a lot of people are giving it a try. Business week even identified it as a Business Leadership strategy. With the heads of some very powerful corporations in the u. S. And worldwide, eating vegan. Theyre called the power vegans and some of them like steve wind in las vegas make it easier for their employees to do so too. But to many people eating vegan sounds kind of strict. Well, more good news. You dont have to be a strict vegan or vegetarian to get the Health Benefits of those diets. You might have heard of meatless mondays. Which is backed by Johns Hopkins and was first used in world war i. Not only are meatless mondays good for you, they reduce your carbon footprint, and save water and fossil fuel. I love this idea of getting vegan and vegetarian eating a try once a week because it gives millions of people the opportunity to celebrate gardens and farmers and gardeners. And the food can be pretty tasty. Try my easy hummus sandwiches and my garlicky sauteed kale. Right now only 5 of our calories come from fruits and vegetables. Vegans get all their calories from plants, and eat more whole grains than other americans. And whole grains are a good thing. But in some grains there is a protein called gluten. Barley, rye, oats and wheats specifically. Gluten is also in most processed foods and a lot of foods you might not guess soy sauce, some vitamins, even playdoh. Yes, playdoh is a food, just ask my twoyearold niece giana and her mom. Let me tell you about gluten and one of my patients terry who had tummy problems, even in high school. She had off and on again fatigue, cramping, gas, bloating and mood swings. Shes seen 11 doctors. And been told she was a diagnostic dilemma and had atypical bowel syndrome, but actually, over the course of about 8 weeks, a little at a time, we found that she had celiac disease, which is an autoimmune reaction to gluten. Celiac disease is caused by and can be cured by what you eat. About 1 in 133 americans have it. And most dont know it. Terry rediscovered cooking and began to cure herself. She found the best ingredients for her. Food became a joy because she tasted it fully and didnt overeat, and it didnt make her sick. It changed her life. Off gluten she felt better then she had in 40 years. She gained muscle strength and dropped to a size 8. She lost pounds, not flavor. Terrys case inspired me to invent the glutenfree quiz a 10 minute selfassessment of your risk for celiac disease, which you can print off the web for free and discuss with your doctor. But many more people have gluten sensitivity than celiac disease. In fact, up to 30 of all americans are gluten sensitive, so if you are giving glutenfree eating a try, be sure to take the glutenfree quiz. Be systematic about it and truly enjoy the food. Like my roasted winter vegetables with cranberry studded wholegrain quinoa, a quickcooking, glutenfree, ancient whole grain from south america with all 9 essential amino acids. Youre going to love it. Or you could try my warm and nutty cinnamon breakfast quinoa. That recipe is so popular, people have created at least 14 different tasty versions of it on the web. Its convenient and its easy. I created that recipe as a part of my chef md 8week plan to Optimal Health. My goal on the plan was to pack the advice of a cooking class, a doctors visit, and a best friend, into one indispensable package, one that will pay for itself over and over again. The plan makes food work for you. Theres no counting how much fat or cholesterol or fiber or calories or salt you have eaten in a day because for almost everyone that doesnt work for very long. Instead, each week i teach you how to choose food by color, how to prepare for, reframe, and manage stress affectively and how to make exercise a regular fun part of your life because you get the most out of life if you fuel your body well and follow a practical step by step pleasurable program. For example, i show you new ways of getting vegetables in. For breakfast, add salsa to an omelet, try some cinnamon Butternut Squash in your oatmeal, add a sweet carrot to a smoothie and every other week i give you a suggested wine pairing for my recipes. So you get a symphony of flavors in your mouth with meals you cant wait to make. In the plan, i also recommend some supplements to help prevent falls and improve bone density. I recommend vitamin d3, the active form at least 1,000 units daily. The best way to know how much you need, is to get your level checked because many d3 pills have less than advertised. Your level should be at least 20 and maybe as high as 50 nanograms per deciliter. I recommend vitamin b12 for people over the age of 50 and anyone on a vegan diet. Anyone taking metformin for diabetes should ask about having their b12 level checked because that medication lowers your b12 level. Which can cause neuropathy and i recommend omega3 fatty acids, at least a gram of epa and dha daily from fish or from krill, the tiny organisms that fish eat to get their omega 3s. The epa in fish oil can help some antidepression medications actually work better. You should keep your supplements not in the bathroom but somewhere where the humidity wont break them down. Especially vitamins b and c, and please consult with your doctor before you take them because supplements can interact negatively with some Prescription Medication. You know Thomas Edison said the doctor of the future will no longer treat the human frame with drugs. But will cure and prevent disease with nutrition. And i would add with cooking. My recipes are fun, easy, and quick. They have 10 ingredients or less, take 30 minutes or less, and theyre low calorie, filling, and they use simple cooking techniques. I like to use mostly common ingredients you can find in your everyday grocery store. With one or two special ones for an accent. I call this speed scratch cooking. Let me show you how. For breakfast, prep the cinnamon orange dreamsicle the night before. Its so easy and it tastes almost like a milk shake. Watch. Oh yeah. Perfect. Pour it in a glass and garnish with a little mint, its rich in flavor and fiber, its cinnamon improves your insulin sensitivity. So you balance your blood sugar better, the flax meal in it cuts risk for benign breast disease in women by half and lowers cholesterol. And it takes 5 minutes start to finish. It has just 117 calories per cup. And here is my favorite real guacamole with chips and veggies. Its avocado, its rich in lutein, cutting risk for acute Macular Degeneration and prostate enlargement. Its magnesium cuts the risk of sudden death in men and women. This is how you open an avocado, by the way, just from stem to blossom end and open like an oreo. The whole recipe takes 10 minutes total and who doesnt love guacamole. Here is my butternut barley risotto, with goat cheese and toasted almonds. You already know the power of the tea in it stops blood vessel growth. This dish is low in calories, purines and fructose so its a good recipe for those with gout. And its nutty, sweet, savory, and amazingly creamy all at once, with toasty almonds for garnish. Man, i wish you could smell this pizza. Its my broccoli cheese and kalamata olive pizza which is so good the editor put it on the back of the book. Just two slices of this are barely 300 calories, its tomato paste blocks sunburn and reduces Prostate Cancer cell growth. The broccoli helps liver detoxify poisons and the olives in it are natures perfect fruit because their juice is up to 20 healthy delicious olive oil. And you slice it across. There you go. Thats a meal huh . This recipe takes just 30 minutes, start to finish. You know, i lived in chicago for many years. I love chicago but to call it dinner there you usually need to have a hunk of something in the middle of the plate. But try my easy lusty full flavored one pot fishermans stew, cioppino. What soup can do is amazing. This is the poster child for the mediterranean diet which reduces risk for dementia and drops your chance of having a second heart attack by half. The cioppino has no saturated fat to speak of and its chock full of antiinflammatory agents. You dont even have to peel the vegetables and the mussels open just when theyre done. Open like this, take the shell out and use the shell to scoop out the meat. Its ready in just 25 minutes. And for dessert, here are my stunningly delicious 15 minute chocolate pomegranate drops. The dark chocolate and pomegranate both lower your systolic and diastolic blood pressure, both the top and the bottom numbers. And the turmeric you add can help arthritis and memory. This has three ingredients, chills in the fridge and did i mention is ready in just 15 minutes. Doesnt that look easy and delicious . Thank you very much, you know these recipes all taste amazing and are amazing for you because your body has the natural capacity to heal itself and much more quickly than we once realized. You know Sherlock Holmes back in the victorian era, had dr. Watson as a sidekick. Dr. Watson often handed off a recipe to the house cook for someone who was ailing and it was one of the least harmful things a doctor could do then and it might be one of the best things a 21st century doctor can do now. Food is the most powerful clinical intervention doctors have to prevent, reverse, and treat chronic disease. And the kitchen must become as crucial as the clinic. The good news is that its never too late to start. Small changes make a big difference. Visit a healing sanctuary like the beautiful one near Santa Barbara, go shopping in your own pantry, plant a window box herb garden, take a local cooking class. The Healthy Food Movement is feeding a revolution in health care, its a revolution youre helping to lead because youre learning to empower yourselves to do the things that doctors cant do for you, but you can do for yourself. You can change your life with what you eat. Everyday, three times a day. So remember eat healthy and stay hungry my friends. Greg sherwood hi, im Greg Sherwood, here with the amazing dr. John la puma. John, what a delightful program, and so informative. Thanks for bringing it to Public Television. Dr. John la puma its my pleasure greg, thank you. Greg sherwood hey, it is great to have him here, and we will be back with more of dr. La puma in just a moment. This pbs station is here for you all year long. Bringing you programs that inform, educate, and entertain like eat and cook healthy. Our mission is to help you expand your horizons. It only happens with support from viewers like you. And if you can show that support with a gift of just 65, well give you the choice of having either the dvd of the program or if youd like, well send you dr. John la pumas bestselling book, chef mds big book of culinary medicine a food lovers road map to losing weight, preventing disease and getting really healthy. Now if you really want to take advantage of all of dr. La puma and what he has to offer, get on board at the 150 level, and enjoy the Healthy Living combo. You will receive the book and the dvd of this program with an extended question and answer session at the end and in addition, youll receive dr. La pumas Health Library dvd set. The Healthy Living combo includes the dvd of the program, and a library of dvds john has created for everyone, including easy ways to destress, drinks with benefits, your kitchen medicine cabinet, learn to cook healthy, and a cd entitled, john la puma live face to face. This intimate conversation with dr. La puma is designed to be the next best thing to sitting down in dr. La pumas office or in fact, better yet, in his kitchen, and having him clearly and simply explain and design an eating strategy that really works for you. So please dont wait to get these lifeenhancing tools including the Healthy Living combo coming your way today. Get on over to the phone and make that call and gift of support. So now john, the lectures over, it was fascinating. Dr. John la puma thank you. Greg sherwood and im sure theres thousands of people out there just like me, going, well, what do i do now to really get these life transformational opportunities that work in my life . Dr. John la puma well, what you do greg, is to begin to eat and cook healthy. And the way to do that is to get some of these tools in your kitchen, in your home, on your shelf, in your dvd player, because these tools are the key to the secret and shortcuts to Healthy Eating and Healthy Cooking. No matter where you find yourself, no matter where you are now, you can make a difference in your life with what you eat three times a day, everyday, and these tools that i created can help you do it. Now. Greg sherwood all the information were sharing right now, all the information that john shared in the lecture, that just concluded, is available in that Healthy Living combo, your gift to us of 150 will give us the tools we need, the financing we need to continue to bring you great programs like this but the Healthy Living combo package is going to give you the tools you need to take advantage of johns 25 years of work as a doctor and his skills as a professional chef. Dr. John la puma its just such a privilege to be on pbs and sharing this kind of information because there is nowhere else that lets me give the kind of detail that people ask about all the time when they email me or call or send letters. Its just here that im able to give the kind of detail that people really really want, and giving it in a way that makes it easy to make shortcuts so that you can be healthier with what you eat and how you shop, with when you eat out, with how you exercise, how you destress and more. Its really amazing to be able to put together this dvd library and my Healthy Living combo, which i think as the antidote for the fast food combo, that can in fact, empower you to transform your life with what you eat. Greg sherwood you know, john, you got me inspired to look at your book, and the great thing about this book is its got the science, but its also got the recipes. And whats really neat about the recipes is youve associated certain recipes and certain foods with certain medical issues. Common medical issues that most of us, if were not suffering from it ourself, have a Family Member or friend thats dealing with, and youve actually, its not like its a cure, but its a way to manage these common diseases more successfully. Dr. John la puma absolutely, greg. We cover 40 different medical conditions, from alzheimers to irritable bowel, to constipation, to Heart Disease and cholesterol, and with those 40 different medical conditions come 3 recipes for each condition. Ways that you can help to prevent or treat that condition. Foods that have been shown to have activity against that condition, in by the way, almost all clinical studies. Not a lot of laboratory studies, where what matters is in the petri dish, but instead, in people. And we covered 3,000 different clinical studies. But you dont have to read those, because ive boiled them down to 25 pages of references, which youre eager to look up, im sure. But if youre not, you dont have to, because ive condensed a lot of that Additional Information in the dvd library. In my Healthy Cooking dvd, for example, i took some of that wonderful swiss chard. Yeah, this swiss chard, you see this right here . These are where the anthocyanins are, in the swiss chard, the redness in the swiss chard and swiss chard itself is a great source of b vitamins. Especially folic acid or b9. And b9 is what you need as part of stress reduction. Greg sherwood and all this is really, in the combo. Its really, whether theyre wondering how to use kale, or how to use nuts, or how pomegranates can be worked into great desserts, every bit of this is in the combination package. The Healthy Living combo, this is the tool, the set of tools really, youre gonna need in your life, in your kitchen, to make all of these incredible discoveries that dr. John la puma has arrived at over the years of his medical practice and his culinary work. You can have them right in front of you. The combination package is available to you at the 150 level. You come in and support this station at that level, youll get the book from whence we were looking at those recipes, all the science is there, but youre also going to get the entire dvd collection. And that is the collection of dvds that will give you the real tools and the skills you need to make some of these great healthy recipes and cook things in ways thatll be a lot healthier for you. Now one that we havent talked about yet is the one about teas and wine. Dr. John la puma drinking good teas, whether its green or black, or white or oolong, or many of the other beautiful teas, presentation teas, even chai and herbal teas, is a way for you to enjoy great depth of flavor and great health at the same time. They both can help you destress, as well as reduce the prevalent risk for some chronic conditions. And wine . Wine has a role in Healthy Living and in healthy drinking, and thats what i cover in my wine and tea dvd. Actually, i make some wine pairing recommendations. Wine pairing recommendations for no matter what you want to eat. You get the kind of wine that you want. And i actually recommend specific brands because i think wine really is part of the mediterranean diet, and part of great health. Greg sherwood and this is just one more example, of just one fact of really dozens, hundreds of things youre going to learn if you can get this entire package. If you really want to take advantage of all of dr. La puma and what he has to offer, please consider getting onboard at that 150 level and enjoy the Healthy Living combo. Youll receive the book, and the dvd of the program with the extended question and answer session and in addition, youll receive the dr. La pumas Health Library dvd set, thats what weve been referring to over and over again. The Healthy Living combo includes the dvd of the program, and the library of dvds john has created for everyone who would like to get onboard, to this great tasting way to Better Health. Now whether you are concerned about weight loss, and hm, who isnt, Heart Disease, diabetes or alzheimers, john shares the secrets to buying and preparing foods you love to eat and i can tell ya, your body will thank you for eating. Imagine eating your way to Better Health, on a diet that includes coffee, wine, as john was just saying, pasta, and chocolate, along with dozens of great recipes, for what i imagine might become some of your newest, favorite dishes. There is also a cd entitled john la puma live face to face, this is an intimate conversation where john la puma really, its really designed to be like sitting down with john in his Doctors Office or perhaps, better yet, in his kitchen, having him clearly and simply explain and design an eating strategy that really works for you. Now dont wait to get these lifeenhancing tools included in the Healthy Living combo, it can come to you today, you are a phone call away from having all these wonderful tools at your beck and call. Make that call and that gift of support. Now john, were running out of time together, again, i want to thank you so much for putting this program together and im so delighted that we can share it with people on public broadcasting, because you embody so much of the mission of public broadcasting. As somebody whos gone on and got one incredible education both on the culinary side and the medical side, your side, to me, is like the icon of what we like to share with people who enjoy public broadcasting, somebody who is wellinformed and passionate about his subject. And i think anybody who watched this show today knows that you are passionate about the gifts that you want to share with people. Dr. John la puma well, passion, greg, is the most important ingredient in any recipe and in your life. And im really privileged to share this information with you as a pbs subscriber, because this kind of information can transform your life. Ive seen it over and over again in my practice and ive seen it over and over again in people who write, once theyve read the book or they just have a question. Its a way, i think, to try to transform your life and empower not just yourself, but the people around you. To have more energy, to explore more life, to have more joy, thats really what Healthy Eating is about. Its about joy and having the energy and the sex appeal to do the kinds of things that you really want to do. Greg sherwood and if you really enjoy life the way so many people do, who engage and watch public broadcasting on a regular basis, i want you to know the lifeblood for this station comes directly from you. The curious, informed person who tunes in on a regular basis and finds their program like dr. John la pumas and goes, oh, thats some great information, you might have just switched by and found it, and found yourself engaged, engrossed and maybe about to make some important changes in your life. Well, for one final time, i want to remind you that if you want to get all the tools that johns put together to make these easy but important changes in your life, get on board at that 150 level, its the Healthy Living combo, you get the book, you get the cd, you get all the dvds, you will have every tool you need to develop the skills that will improve the ability of what you eat to actually be a healthy ingredient in your life. One of the things that i love about what you say john, is that when you make some of these simple and tasty changes, people are not only going to lose weight, and maybe deal, lower their cholesterol, or whatever their issue is, theyre gonna have more energy and just be happier. Dr. John la puma you know, its really there for us to grab. And so many people think, well, ive done all the stuff thats bad, im not gonna be able to reverse it, what the heck, im just going to have another bag of tortilla chips. But you dont have to do that. You can actually make changes, that are small, that make a big difference. And you know, pbs is actually one of those changes. And i think, because im a member at my own pbs station, that pbs members get this. You already understand that food is related to how you feel. And now you can understand how food can be related to Better Health and Better Energy in the future. And my dvd set, the destress dvd, the kitchen medicine cabinet dvd, the wine and tea dvd, the Healthy Cooking dvd, and of course, the pledge and the extended q a, all those together, give you the tools. Its a whole tool kit, really, so that you can go out and build your own structure for Healthy Living and healthy, wonderful, energetic life. Greg sherwood dr. John la puma, thanks so much. For your help right now and for doing this program. Dr. John la puma i loved it. Greg sherwood i hope that you enjoyed the program, half as much as i did, and i hope that you found your way over to the phone to make that oh so important gift of support to this Public Television station. When you tune in later today or tomorrow or next month, youll have that good feeling of knowing that this station is here, at least in some part, because you cared enough to give. Thank you for watching and thank you for supporting public broadcasting. Narrator explore new worlds and new ideas, through programs like this. Made available for everyone, through contributions to your pbs station from viewers like you. Thank you. Be more. Pbs. Millions of americans suffer from symptoms of hormonal imbalance. Movement therapy expert teresa tapp and New York Times bestselling author mary shomon share their mindbody wisdom. Its almost the gasoline that runs the car. Healthy hormones is next. Hormones are at the core of health and fitness. They make us heavy or light, happy or sad, lethargic or full of energy. Millions of americans suffer from some kind of hormonal imbalance, which affects their health and lifestyle. There are both medical and natural ways to help ourselves achieve hormonal balance and health. In this program, Movement Therapist teresa tapp and bestselling author mary shomon share their knowledge and techniques for healthy hormones and brainbody fitness. I got a few emails from people that had mentioned that they were doing this program called ttapp, and these women were saying, were doing this exercise program, not only is it working, but were not exhausted, were not feeling like we have to go to the couch for two days just to recuperate every time we do a workout. Were losing inches, and eventually, over time, they were also reporting that they were losing weight. So once i discovered a little bit more about ttapp and i started to ttapp myself, i called in a couple of weeks later and i said, this cant be possible, but i had lost 12 inches just in a few week period. It looks like with ttapp that youre not doing much because the muscles are being deactivated on the inside at the same time youre doing large muscle movement. Whats really unique about ttapp, because it involves the lymphatic system so comprehensively, is that you experience muscle fatigue, increased heart rate, its very aerobic without impact, but at the end youre energized. So its hard to explain how you can be tired but energized at the same time. As a thyroid patient, one of the many concerns that we have is, easy weight gain, very, very difficult to control your weight, and such low energy. You just dont have the energy to get out of bed. You sleep 8 to 10 hours a night, wake up in the morning and look for another 8 to 10 hours. Since ive started using ttapp, i bounce up in the morning and do a workout and 15 minutes later im done for the day but im ready to do my day. One of the concerns that i have is that so many of us are told of course youre tired, youre busy, youre working, youre not getting enough sleep. Or of course youre gaining weight, youve got to get off the couch and exercise more. Or of course youre fuzzybrained and not thinking well and not sleeping well. Youre getting older, and its very easy to write off these kinds of symptoms as part of lifestyle or part of the aging process, but the reality is for many people, these kinds of symptoms are the first signs that their hormones are out of balance. When i was about 49, my doctor decided oh lets put you on hormones, so they did and i think i gained 25 pounds in four weeks. I never had a weight problem. I could eat anything i wanted to, so this was a new position to be gaining weight and eating nothing, literally. I mean, i figured it out one day, i was eating about 700 calories and i was gaining weight, which shouldnt be happening. So many people come to me saying, please help me get the hot flashes away. Help me get back into control to keep the inches away. I just want to have my youth back and vitality. Because along with wisdom, you want to have the energy to go with that. Within 3 months my weight came down, and just by ttapping
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