Back Clinic Diets. The sum of food consumed by any living organism. The word diet is the use of specific intake of nutrition for health or weight management. Food provides people with the necessary energy and nutrients to be healthy. By eating various healthy foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively.
Having a healthy diet is one of the best things to prevent and control various health problems, i.e., types of cancers, heart disease, high blood pressure, and type 2 diabetes. Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition throughout this series of articles. In addition, Dr. Jimenez emphasizes how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases like heart disease, and ultimately promote overall health and wellness.
PODCAST: Dr. Alex Jimenez, Kenna Vaughn, and Lizette Ortiz discuss the importance of nutrition and diet for overall health and wellness as well as how several food substitutions can ultimately help people lose weight and avoid food sensitivities. The standard American diet is made up of processed, packaged foods that have too many ingredients that can cause a variety of health issues associated with diseases like diabetes, among others. The following podcast discusses how working with a client and closely developing a good diet for them can help improve their overall health and wellness. Dr. Alex Jimenez, Kenna Vaughn, and Lizette Ortiz share various delicious and healthy recipes. – Podcast Insight
[00:01:54] Hey, guys, we’re coming to you live from the amazing Push Fitness Center. Today, we have an amazing, amazing guest that is now a regular, I do believe, Lizette Ortiz, who’s got a lot of amazing dynamic changes for diets. What we were talking about last week was how we can make diets better for us and make them fun. Today, our focus is focusing on specializations and choices and options changing our foods so that it makes it easy for us to kind of see. So substitutions is the topic today of foods specifically with the flare of Lizette Ortiz. So we’re going to kind of take a look at that. So, Lizette, tell us a little bit about what you’re going to do today. Because we’re gonna talk about a little bit about nutrition and food substitutions because I know that you’ve got a lot of knowledge and a lot of insights. So we want to be able to present that information for people to kind of get it to enjoy different options. So take it away. You got it. Tell us a little bit about substitutions. [00:02:54][59.8]
[00:02:54] Thank you. Thank you. And thank you for having me again. [00:02:56][1.8]
[00:02:56] Oh, absolutely. Super fun here. And Kenna, by the way, she’s over there on the other side. So if you want to see Kenna, where she is, there she is. [00:03:05][8.4]
[00:03:11] So basically, as we talked about last time, a lot of what I’d like to tell my clients if they want weight loss, if they just want to live a little healthier, feel better, is kind of decide what you want to include in your diet and what you don’t. When we include way too much of a lot of different things, it usually doesn’t work out very well. So it’s good to know what to cut back on and how-to, more importantly, which is what we’re talking about today is how to be able to still enjoy your favorite foods, your favorite flavors, but without those added calories from extra fat, extra grains, extra carbs, simple carbs that aren’t really needed. And especially I believe that locally here in El Paso, the Mexican diet is very, very obviously popular. And we’re just a lot of us are raised on that, you know, so to suddenly one day be like, well, no more tortillas for you, no more chilaquiles, no more tacos. [00:04:04][53.5]
[00:04:05] It’s like well that’s my identity. And it’s not easy to keep that lifestyle. It’s not sustainable when your culture is part of it. It’s like when I was living in Japan, for example, try to tell a Japanese person or a Korean person or an Asian person in general. All right. So no more rice for you, well no it’s their diet. It’s a staple of their diet. And it’s like with Mexican people is the same it’s like, oh, OK. So no more beans and no more tortillas for you. No, that doesn’t work out. So what I would like to talk about mostly today is some of my favorite substitutions that I’ve made so that I can continue to enjoy Mexican food because I do love Japanese food and Italian food. But Mexican food is my favorite. [00:04:54][49.3]
[00:04:55] But this is going to be with a healthy flair. We’re gonna make it really good for us and we’re gonna make sure that we make our families happy. [00:05:03][8.3]
[00:05:04] Our families healthy. And I’m excited about this presentation today. So we got a lot of pictures that are really cool. So let’s get it on. [00:05:11][7.7]
[00:05:12] All right. So let’s start with our prezzie, our first one. This is one of my favorite go-to’s, not only because it has a Mexican flavor to it, but because it’s a one-pan meal or a one-bowl meal, one-dish meal. Gosh, I love those. They’re the best, especially if you don’t have the time. You don’t like cooking. These are the fastest dishes you can ever make. It’s really, really easy. We have a few pictures here. In the first one, you’ll see we have basically the ingredients, which for this I used the chopped for chili like pork in chunks, which is usually what is used for chile verde. So normally this would be like the substitute of chile verde, you know, pork and chile verde, which is green chili sauce. And it’s normally what made with just pork and potatoes. [00:06:02][50.7]
[00:06:03] Where did you learn how to do this particular plate? Tell me a little bit about the history of this plate. It looks good. [00:06:07][4.1]
[00:06:08] This is my thing. Yes. [00:06:11][3.6]
[00:06:12] I came up with it. This is the artist in the kitchen. [00:06:18][6.3]
[00:06:19] Yeah, this is the Ortiz salsa verde, pork and salsa verde. [00:06:27][8.1]
[00:06:30] If you know me or you know Fonzi in El Paso, that’s probably my husband because he knows a lot of people here. And everyone knows him as Fonzie. [00:06:43][13.3]
[00:06:44] We’re gonna get some insight into what you get fed. Yes. [00:06:46][2.8]
[00:06:47] Oh, my God. Yeah. He loves it. He really likes these. Luckily. Good. He’s really easy too. He’s not like, I don’t like to eat this, I don’t like to eat that. Don’t make me this, don’t make me that. He’s not like that. He’s not picky. And he luckily… reasonable, you know, reasonable. And he goes with the flow, with everything, including my choices of my menu items. So luckily. [00:07:10][23.2]
[00:07:11] So like I said, the original salsa verde stew is usually made with just pork and potatoes and salsa verde. And that’s it. You usually accompany it with tortillas. So instead of that, I added some more nutrients and more fiber and more just vegetable portions. By just chopping up some extra things. So instead of only having the three ingredients, meats, potato, and salsa. I also added some chayote, which is that green squash looking thing that you see next to the red potato. Chayote. Yes, that is a squash. It’s a type of squash. It comes in spiny varieties. And like that one that doesn’t have the thorns. When the weather’s harsh, the skin tends to be thick. So you might want to peel it, when the weather is nice. [00:07:52][41.1]
[00:07:52] Any techniques on peeling it? Just like a carrot. Or potato. And you don’t even have to. I don’t like the extra fiber skin, so I do it sometimes, I gauge it when you cut it, you’ll know if the skin is too thick. You’ll know if you want to skin it or not. So that’s also a good substitution if you just want to skip the potatoes altogether. I would substitute with the chayote there because it has a similar texture. It’s nice. It stays firm. It stays in nice little squares. It keeps its shape. And so it gives you that feeling, both visually and in your texture. [00:08:31][38.6]
[00:08:32] … [00:09:10][5.8]
[00:09:10] And so another thing that kind of also gives you a semi-similar starchy texture is carrots. So also cut those in chunks, kind of cut everything in about the same size. And so just with your chayotes and your carrots, you’ve already added so many more vegetables than the dish originally had. Right. And then on top, those are my go-to’s usually. And then on top of that, I put whatever else I have, which this time I had kale. So I just cut all the hard parts like the stems and the thick veins. I cut those out and I only use the ruffles. I’ll leave the leaves, chop that up and then some mushrooms because mushrooms are delicious and green onions because I had a lot of those. Otherwise, I would have used regular white onions. [00:09:48][37.9]
[00:09:48] … [00:10:23][11.6]
[00:10:24] I actually have the recipe for that salsa in a video. If you go to my website. [00:10:29][5.4]
[00:10:29] What’s the website? [00:10:31][1.6]
[00:10:32] The website is a little long, but it’s easy to remember, it’s DIY. Do it yourself. DIY mind-body upgrade. One word. And then there’ll be links for recipes and video recipes and things. And I have my recipe for that salsa verde. It’s really easy. You either grill. I like grilling it so in a pan or a griddle or wherever you want, you put your green tomatoes, the tomatillos in Spanish, green tomatoes, grill those, grill some onions, garlic. I always put garlic in mine and your choice of chile. Normally people will use jalapenos for it. [00:11:05][33.9]
[00:11:06] But I don’t love jalapenos, I can have them. But they’re not my favorite. So I use chile poblano instead because they have a deeper, smokier flavor. So I roast those and then you basically just blend everything together and that’s it. And you can add water. If you want it to be lighter, you can just leave it nice and thick. It’s up to you really. It’s really easy. Kenna. [00:11:25][19.4]
[00:11:26] Do you do this kind of stuff for your husband? [00:11:27][1.2]
[00:11:27] Not this tasty. Oh, I’m picking up some tips right now. [00:11:32][4.6]
[00:11:33] What do you think he’ll say if you show up and you make a plate like that, gosh, he would probably love it because he loves, like, spicy food things that we always joke around that I was raised in a house, that used salt and pepper. [00:11:46][12.9]
[00:12:02] So this is for the salsa verde. So basically, you sautee all your harder vegetables, all your starches, or chayotes, potatoes, carrots with some onions. Saute that in no more than one teaspoon of oil. So you keep the oil low. [00:12:16][13.8]
[00:12:21] And then once your meat. No, you put the onion and the meats first. Let the meat cook a little bit and then add your thick starches which is the second picture you’ll see there where it has potatoes and carrots and the chayotes all together. [00:12:44][22.9]
[00:12:45] OK. So you want to brown first. Brown your meat. OK. [00:12:49][3.9]
[00:12:49] And then toss all the starches and the bigger chunks. [00:12:53][3.9]
[00:12:54] Does that just help them not get as soggy, like keep up with the potato texture almost or. [00:13:00][6.3]
[00:13:00] Yeah. Not putting them in all altogether. It just doesn’t cook them as long. OK. [00:13:04][3.3]
[00:13:04] It’s also at least for this dish, it’s pork. So you do want it to cook thoroughly. You know, it’s very important that it cooks thoroughly, but also because I like the browning that it gives, you know, like the texture and the flavor of the meat where you let it brown a little bit first. It kind of like sears it, I guess, you know, like mini seared chunks in a way. And then you add the other things so that they start cooking. You just cook them until they’re soft. And then I added the kale at the end because it’s leaves. So kale and mushrooms go in the end because they cook really fast. And then once it looks like the starches and potatoes and things are getting to the right texture, then you add in your salsa verde and then just cover it, simmer it for at least five, 10 minutes and you’re done. [00:13:47][42.7]
[00:13:48] Any way you prep the meat at all the night before or anything, you give it any sort of like seasoning or anything. [00:13:57][8.8]
[00:13:57] No, but if you did that, it would be even better. What do you recommend doing with it? I mean, I do season. [00:14:03][5.5]
[00:14:03] Okay. So all of this you would just throw whatever seasoning to taste. I do add a lot of things. I add garlic powder on top of the actual garlic that is in there. But I add garlic powder. Sometimes I’ll add a seasoning salt a little bit. But when I use meat, I like using the English sauce, the Worcestershire sauce, my cuisine’s flavor involves that a lot and cumin. I love using cumin, garlic powder, and Worcestershire sauce is basically my go-to. A plate like this. [00:14:34][31.1]
[00:14:34] For example. How much cumin would you use on a plate like this on this whole design, like a tablespoon or teaspoon? [00:14:43][8.4]
[00:14:43] I don’t measure things, but I have it in a shaker. [00:14:58][14.8]
[00:14:59] So that’s one. Please go ahead and try it. You can use any vegetables. Again, it doesn’t have to be these vegetables. You can use broccoli. I’ve used broccoli before because that’s what I had. I always have carrots, so there’s always carrots in it. And you can use any other vegetables. You could have used spinach instead of the kale. You can use cauliflower. You can use any like any vegetables. [00:15:21][21.4]
[00:15:21] Very lean, very lean. [00:15:22][0.7]
[00:15:22] How many portions do you usually get out of this? [00:15:32][10.1]
[00:15:33] Well maybe not so good. This is supposed to be for two people. [00:15:39][5.7]
[00:15:39] I know it looks like a lot, but we only eat like one meal and then one smaller snack meal. So we need to get most of our proteins and vegetables in one big meal. So this is pretty big if you’re accompanying this with like a soup or a salad or something like that. This could be for maybe three or four people. But if this is your only meal, because there’s enough if you see how many vegetables like a carrot per person, half a potato per person, half a chayote per person. That’s already several cups of vegetables per person. Yes. And so that’s just one meal. So this would be for two people if that’s your only thing. But you can also accompany it with other things, so. Okay. Yeah. That’s about a pound of meat. We usually eat half a pound of protein each in our meal, and that gives. [00:16:22][42.9]
[00:16:22] Let me ask you, particularly in terms of choosing how much to eat in everything. Let’s say you do leg day or versus just anaerobic day. Do you change it up in terms of, you know, hey, Alfonso, you did legs today, so you get a little extra piece of meat or something, or you did aerobics and you get no meat or something? How does that work? [00:16:40][17.6]
[00:16:53] I do take that into account, how much I exercised, how much he exercised, what we did, if we remember to take our protein after we workout. What are we gonna eat later? What snacks we have for later if it’s something that’s high in protein, or not? You know, like, I’ll take a lot of those things into account. So, yeah, sometimes it’s like if I worked out. But he slacked it and it’s like we’re gonna get like the same or I’m going to get a little more. But no he’s a guy, he’s bigger, so he needs more. So it’ll probably be more even if we both worked out than he usually gets a little more protein or more whatever carb like potato in this case or something because his body just functions better with carbs. Mine functions better with fats. So I let him have more. [00:17:35][42.5]
[00:17:35] You know, that’s so cool because I think that, you know, the family knows their spouse and it knows what does, you know, what is good. And in this situation, it’s so important to be able to pick out the amplitude of the proteins and the amplitude of the carbohydrates versus the fibers. So this is very good. Important. I mean, and in a very, I think it’s one of the basic questions that as you’re to get advanced into nutrition, you really know how to gauge. And I think the world is now saying, you know what, we don’t have to eat meat every day or high proteins, specifically on the days that we work out hard, but then not on the days we don’t. So it’s kind of cool. [00:18:11][35.8]
[00:18:13] I’m gonna ask you one question first. Everyone thinks that eating healthy is really hard and it’s really expensive. This looks very budget friendly. Is it budget-friendly when you purchase all these ingredients? [00:18:26][12.3]
[00:18:26] It’s actually very budget-friendly. We were talking about this last week. Yes. [00:18:30][3.6]
[00:18:31] And Dr. J. Proposed like to save money. If you just saved money by doing it. Right. Just like I can’t spend any more money on this. So no snacks. There’s no money for snacks. And truly, I spend so much less money when I eat clean than when I eat other crap. You know, when I fill up like rice is cheaper. But where’s my nutrition, you know? Right. And that’s bland. You’re still going to want something else. You’re going to end up eating junk anyway. And junk is actually pretty expensive. Yeah, this is really cheap. Like my husband and I. It’s just the two of us. But we eat like this or you’ll see other pictures. We do eat healthy snacks. We buy. We spend maybe one hundred and fifty dollars every two weeks, but it’s all just healthy stuff. [00:19:19][48.8]
[00:19:27] There’s another thing I noticed about this is that you cut these vegetables up and there was a lot of fiber obviously in this thing. We’re not just feeding, you know, Alfonzo in his muscles. We’re feeding his bacteria. And what I love about this thing is the, you can almost see the probiotics having a hallelujah song going on. You can hear the thumps, then they’re happy all the fiber is coming in and they’re gonna enjoy this. You mentioned a couple of things like rice, OK, and versus high fiber foods like this, rice is absorbed in the first five feet of the intestine. Once it leaves, literally, it ends up injecting into your body so quickly. Really no food for the bacteria. So this is where we kind of look at it and we kind of say this is a food that’s not only good for your body, but it’s good for your bugs and your bugs. [00:20:11][44.3]
[00:20:12] Keep your whole hormone system together. Everything working right. And you know what? You know, I hate to say, but we talk about this because we’re older. And did you poop in the morning? Did you feel good? Did you know it makes a difference? [00:20:22][10.7]
[00:20:31] OK, so another delicious, delicious dish, Mexican dish that I love, especially for breakfast. I recently went to Guanajuato with my mom and my aunt and my cousin. And I swear every morning I had chilaquiles for breakfast because every hotel had them and I love them and they’re so good. However, the bad thing about chilaquiles is that you usually fry the tortillas that are used for it. And so that already sabotages your entire plan here. [00:20:59][27.9]
[00:21:00] For the whole day. Exactly. And then the eggs are usually fried eggs too, you know. So but there’s no reason for that to be the case. You can still enjoy your chilaquiles. These are honestly very small changes that I made is instead of frying the tortillas. Cut them up and bake them. I put them in the oven at about 350 for about 15 minutes. But that’s here in El Paso with our altitude and our everything. So you check, you know, check on them till they’re crispy and golden. I wouldn’t recommend putting them at any higher temperature than 350 because that would probably just be too much. It would they would burn. And then the salsa is again my salsa that I make. [00:21:42][41.4]
[00:21:52] I make it all the time, I buy the green tomatoes every time I go to the grocery store, I buy my green tomatoes and there’s always like a batch of salsa at home. And then so what I did for this is I sauteed some onions and then no, I just baked the chips and then I threw them in the pan. And then the salsa, as I mentioned, already has garlic and it has onion and it has the chile. And so that’s already a lot of flavors. So you don’t need to add oil. You don’t need to add any garlic, any onions, anything. That’s it. And so just pour it on top of the chips and kind of move it around until they start softening a little bit. Once it starts simmering, you leave it there, cover it and make sure it’s nice and hot. And then I just crack the eggs on top of that, as you can see there, and then covered it out, spread just some salt and pepper on top, some green onions, cover it for a little bit longer till the eggs are cooked to your liking. [00:22:46][53.7]
[00:23:07] He prefers four eggs, but he must have slacked on this day because I obviously only gave us three. So we both liked it I guess. And so that’s it. And you just cover it once. The eggs are nice and cooked how you want them. I took it with a scoop. I scoop it out with either a spoon or a spatula or however you want. Normally the sauce is nice and thick. If it’s too soupy, then use a spoon. But I like it either way. And just serve it. And then you see in the final picture, of course, a side of salad. Right. And it’s kind of like a chilaquiles are a type of thing that you can have for breakfast or you can have as a breakfast for lunch, breakfast for dinner type meal. So I really like them because of that. [00:23:45][37.9]
[00:23:45] I’d like to have breakfast for dinner. That is so cool because sometimes I want to have breakfast for dinner. That is so cool. Wow, that’s amazing. [00:23:52][6.5]
[00:23:53] So that was easy. That was really easy. It’s just the salsa. I mean, if you don’t want to make the salsa, you can just buy it like they sell salsa verde at the store and salsas are amazing. Like we were talking about the last time even as dressing substitutes because they don’t have any oils in them. Salsas are made by roasting or boiling or steaming some sort of vegetable and blending them together. Say that again, they’re made by how roasting vegetables or boiling or I don’t. I sometimes steam them, but for the most part it’s boiled or grilled vegetables and just blended. That’s basically what a good real salsa should be. There shouldn’t be any oil in it. Any grease, any anything. So sauces are super safe. Just go to the store, buy yourself a big salsa over there and bake your own chips and then just do the same thing. You don’t have to make your own salsa. You can always just look for something. Look at the ingredients. It should only be vegetables, maybe some salt. A couple of not so terrible preservatives, you know, like if they need to be in there. But other than that, it’s a really simple meal that the other thing that you will notice, and I’m sure some people are like, hey, donde esta el queso, where is that? [00:25:01][68.3]
[00:25:01] Where’s the cheese?. Well, that’s another thing we’re modifying here is we’re not putting cheese, so we’re cutting back on that fat. But if you want the cheese because it’s part of it, you must have it. There’s nothing wrong with grading, you know, a little bit an ounce of cheese and spreading it all over an ounce of cheese divided by two people that be nothing, even one ounce per person. [00:25:23][22.1]
[00:25:24] … [00:27:00][12.1]
[00:27:00] I use the monk fruit sweetener, which we were also talking about. Yes. Yes. And so one thing that I’m doing this summer is I’m making my own cucumber and chili lime popsicles really easy. One cucumber. Two limes. monk fruit sweetener. Chili powder. Blend it done popsicle. Pour it into the mold. Put the stick in, done. enjoy it. And it’s really easy. They’re really easy to make and they’re really quick if you want to add more flavor to them. You could use the Tajin powder. I don’t know if you’ve seen it. You can add some Tajin powder that has real sugar in it, but it’s very, very little. So I mean, you wouldn’t add more than like a tablespoon for an entire batch of…Lizette� [00:27:48][48.2]
[00:27:49] You mentioned something about the monk fruit. Right. So tell us a bit about the monk fruit and what are your experiences with the monk fruit. [00:27:54][4.6]
[00:27:55] … [00:30:20][0.8]
[00:30:21] When you when you when you work with your your your clients, how is it that you kind of in when we’re looking at these particular substitutions, how do you adapt to an individual and assist them in creating a diet? That’s right for them. Like you can say, do you look at them and say, you know, this is kind of an apple shaped body, a slender body, and how do you tailor that? [00:30:42][21.8]
[00:30:44] Yeah, that’s actually a really good question. And you do you can go by body type a lot of the times because usually that kind of lets you know what kind of. [00:30:53][9.7]
[00:30:55] So what foods work better for them? What kind of exercise, how much activity and everything but over our lives we can change our bodies. So, for example, someone who is normally like a tall, skinny type. Right. If they don’t take care of themselves, they can change their body over the years for it to become a more rounded body type. And so now they’re going to have to do things that a naturally round body type will have to do to lose weight or get back into their skinny all the time shape. However, people who usually struggle to gain weight will do better with carbs. At least that’s something that has been, you know, noticed because they burn a lot. They also have a hard time putting on muscle because they just burn through all this so fast that it’s just like they need the carbs for fuel. But someone, for example, like I’m in OK shape right now, but I tend to gain weight really easily. Like, really, really, really easily. And so if I were to eat tortillas every day, like if I were to eat everyday tortillas and rice and beans and like steak, like regular Mexican meals every day and like huevos for breakfast and then like, you know, tortillas. And guisados for lunch and then like some other thing for dinner I couldn’t like my body just does not respond well for carbs. So for example, a person, in that case, I would tell them. All right, well, for your body type we’ll have to get rid of these carbs. We’ll have to get rid of grains. We have to get rid of tortillas, reduce them. At least if we don’t get rid of them completely, at least reduce them. If you’re gonna do tacos, do just two tortillas instead of four. Eat the rest with either lettuce wraps or just by itself. You know, like I’ve eaten my fair share of open-faced burritos. You know, like, I just open it and eat the insides with a fork and you’re eating the delicious stuff inside and then the bread’s just kind of extra. So, yeah, I do base it on that. And most importantly, though, I ask them, do you tend to gain weight easily? Do you like these foods? Do you like those foods? Do you struggle with this? And so that will also help me make a side. Yeah. Right. What to suggest. [00:33:11][135.2]
[00:33:11] So let me ask you, when we look at your portfolio of diets and how do you help your clients specifically retune their diets. [00:33:23][11.2]
[00:33:23] And what I mean by that is, you know, your husband, for example, Fonzi, and you know that if he eats a certain food, he just packs it on, you know, yourself. How do you work and gauge how do you tell the person and what to look for in terms of the things that make them swollen and just get kind of chunky? And how do you help them adapt? You mentioned something about the use of a diary and you mentioned something like that. Tell me, how do you do that? [00:33:51][27.8]
[00:33:52] The first thing I like to do is start with a semi elimination diet. [00:34:00][7.6]
[00:34:00] You’re going to get rid of all of these foods. And we really go really, really, really strict. And it’s like none of these. Not even any potatoes. Not even anything that could irritate you like any nightshade family. Foods like tomatoes, eggplants, potatoes, all those things. No grains. I have them like that for like at least a week. And then slowly add one food at a time and see how they feel. And then we can really gauge what is really causing inflammation, what’s causing bloating, what’s causing headaches, even sometimes. [00:34:32][31.1]
[00:34:32] What do they report to you in terms of inflammation that things aren’t sitting right? Let’s say they eat certain food and it just keeps on whether it’s milk or certain byproducts of dairy byproducts. What is it that we can help them to zone in on if it works or not? In terms of elimination, diet. [00:34:48][15.8]
[00:34:51] … [00:36:34][54.8]
[00:36:34] Yeah. I’ve said before, a lot of people associate inflammation with, like, just joint pain or a physical thing they can see, they don’t think about their intestines and how they’re eating and what it contributes to their headaches or like you said, your nausea or your bloating. You don’t realize that even like using the restroom can be so easy and simple because the foods that you’re eating are really causing inflammation in there and just wreaking havoc on all the insides because we can’t see it. So definitely detoxing is great to do, like you said, once every six months, just to give your body that clean reset. So, you know, and also you can, the food sensitivities you have can also change, you know, doing it every six months or a year. It will really help you just get better in tune with your body, which is a great thing. You should really know your body. It will help you so much and it will help you with the food you can have and even with the substitutions, it’s just a great thing to do. [00:37:54][79.1]
[00:37:54] Not necessarily, because most of my clients that I’ve had at least maybe I’ve just gotten lucky. They’re very like they’re ready. Let’s do it. Yeah, whatever it is, let’s do it. In fact, most people are surprised, you know, now that you mention it. I’m thinking about it. And most people don’t eat enough, especially with women. Yes. We tend to think, oh, well, the less I eat, the more I’m gonna lose weight. Right. It’s like, well, no, because now you’re starving yourself. So now you’re storing everything. And so, no, when I actually tell people it’s like you’re not eating enough, you need to add this many more vegetables, this many meats. What? No. [00:38:33][39.0]
[00:40:23] So you have one cucumber, two limes. I put like one tablespoon of Tajin, which is in the back. The container with a red lid is just chili powder, just regular old Mexican chili powder. And then that Lakanto monk fruit sweetener. Golden is the one that’s supposed to be kind of like brown sugar. OK. So you like the golden one. OK. I just happened to have that. But yeah. So that’s one variety that they have. Any monk fruit sweetener will work for that. Just no sugar. And so if you can see there like that whole cucumber alone has what. Thirty-five calories. Yeah, maybe. So if you put all of that and divide it up between the 10 popsicles, that means each one of those delicious. Decadently sweet and amazing… [00:41:10][47.0]
[00:41:52] So tell us a little bit about what made you, what other types of popsicles do you do? [00:41:57][5.4]
[00:41:58] Okay, so I just made some they’re not super low sugar because I took the lazy route for several reasons that I’ll explain. But I made some pineapple popsicles and I made them with. I say that I made them the lazy way because I bought the concentrate. The pineapple concentrate. OK. And I just like added water. So it has sugar. It’s like the regular just fruit juice. But it’s pasteurized because like Kenna was saying your food sensitivities change throughout life and I have become sensitive to pineapple. Oh. I used to not be. It’s a bummer. And so but you can still eat it if it’s cooked because it destroys the enzymes, right? Causing problems. And so if it’s pasteurized, it’s basically cooked. Right. [00:42:48][49.7]
[00:42:48] So the juices, any juices or canned pineapples and things are OK. So I bought that and I just didn’t want to deal with it. And I used that for my popsicles. But if you have natural pineapple, chunks of pineapple, blend it with some water, fill up your little containers, popsicle containers. You got your paletas right there. [00:43:05][16.8]
[00:43:05] I don’t want to take over this whole thing, but I kind of bumped into your page and I found a bunch of different cool things. [00:43:10][5.0]
[00:43:45] Yes, there’s always a lot going on in my salads. [00:43:48][2.9]
[00:43:49] There are�always at least seven ingredients in my salad. [00:43:53][4.0]
[00:43:54] OK. So this one has, you know, your basics. Lettuce. [00:43:57][2.7]
[00:43:58] I don’t use iceberg because it just doesn’t have a lot of nutritional value. So I usually stick to something greener, either Greenleaf or a red leaf, which is what’s on there. Also, like Dr. J. Noted, Broccoli, cruciferous vegetables. I’ve got some broccoli in there. I cut it small. Someone once told me that it was hardcore to eat broccoli raw. [00:44:16][18.8]
[00:44:17] So I guess if you don’t like it raw, steam it before you throw it in there. [00:44:22][4.9]
[00:44:23] You know what? I don’t look at it just for me. I look it for my bugs. I got to make my bugs happy. My bugs have to be fed. They don’t want meat. They want some crunchy stuff. And they want to break it down. Yeah. [00:44:34][10.5]
[00:44:34] So there are mushrooms, I think. Yes. Tomatoes. And then basically the vegetables are vegetables and I just toss them with a little bit of lime and salt and oh, they give them flavor. And then the meat is just lean. [00:44:49][14.3]
[00:44:49] I think it was like ninety ten or ninety five lean beef. You can use eighty five and then just drain the extra fat if you want. And then basically just the meat has onions, garlic, celery and then your beef, red bell peppers, celery, and red bell peppers will give you your taco salad. All the flavor in the world. [00:45:09][19.5]
[00:46:23] So variety is the spice of life. Right. Right. As we all know, and so a good diet is a very diet, although you are going to notice a lot of ingredients repeat in my diet. But at the same time, I have a lot of different ingredients all the time. That said, I like to rotate what I eat depending on what I’ve done. Like we were talking about if we didn’t work out or anything, like, oh, you know, we don’t need like a steak today. [00:46:46][23.6]
[00:46:47] Right. Or we’ve been eating a lot of fish and chicken and things. So it’s like, OK, vegan day. We always have one vegan day a week usually. Yeah. Least or at least a vegetarian day. Where we’ll eat some, maybe some products like maybe eggs like an ovo lacto vegetarian. But usually, we do meatless day at least once a week, once or twice a week. We go meatless completely just for variety and to also for our little bacteria. You know, like for our little microbes, the variety, they love the veggies, they love the fiber and stuff like that. So we do chicken, fish, pork, beef, and vegan or vegetarian and a variety. Just skip it every day. [00:47:28][41.8]
[00:47:38] … [00:51:44][4.2]
[00:51:47] The best recommendation for eating is being mindful of what you’re eating and thinking, sitting next to or in front of your, you know, your family, your person, and talking and observing your food and chewing carefully. I’m going to be completely 100 percent honest with you guys. We always watch something when we’re eating. So I’m always watching TV, not TV. I mean, it’s on the TV, but who watches TV and everything is streaming. Right? So we’re together. Yes. OK. Either anime or some TV show that we’re following or something. And so we always just sit down. We set our little spot. We play our show and we eat. And it’s just I mean, it’s a ritual. [00:52:26][38.8]
[00:52:26] It’s huge. It’s a ritual. Yeah. [00:52:28][2.0]
[00:52:28] I see another plate here that is just so amazing. I don’t even know what it is. Got a lot going on. [00:52:33][5.0]
[00:52:34] OK, so this one was my response to a breakfast dish with no bread because when you think breakfast, you think eggs and toast and bacon, eggs, and bacon, there has to be toast, eggs, and bacon. There has to be something else. So if you see here, there are eggs and well, there are eggs, there are eggs under that bacon. And then there is the bacon, which was grilled or I mean cooked and then padded to take the excess oil off, chopped up. But that is served on top of sauteed vegetables. And the vegetables are a mix of I think that was just cabbage and squash, the Mexican squash. And a little bit of celery. I always add that for flavor. Hmm. And there are I believe this one had a little bit of potatoes. Yeah, I see little bits of potato in there. You can always skip the potatoes again if you’re really limiting your starches or if you just don’t do well with potatoes, you can replace them with more veggies. I’ve also made this with broccoli instead. Or sweet potatoes. Oh, the regular potatoes, the magical stuff. Yeah. So you can make this exact dish, but instead of all the vegetables there and at the bottom, I would slice two sweet potatoes flat and put them on top of that. [00:53:45][71.0]
[00:53:46] … [00:56:05][15.5]
[00:56:07] So you can make a pizza and Kenna and I were talking about it before. And you can get your eggplant and make it into a crust and bake it. And then it’s too long. I don’t want to spend that much time. So I just cut my eggplants and slices, grill them. You know, either in a big pan or a griddle. And then while that’s happening, I make my pizza sauce, which I honestly make with canned tomato sauce. I just get something that doesn’t have a lot of additives in it. Mm-hmm. Something that is just tomato and salt. And then I make my sauce, add oregano to it, add basil. Garlic, of course. And then once the egg plants are ready, they’re grilled on both sides. I put the sauce, whatever toppings, cheese, cover them or how or maybe bake them for five minutes or whatever you need to do just to melt the cheese a little bit. Again, if you see if you look at this picture, these are Hawaiian, but I don’t do ham for Hawaiian. I do bacon for Hawaiian. So I got some nitrate-free, thick, thick-cut bacon, which is mostly meat and less fat. Right. And then some pineapples since they’re cooked. I can eat them. So I chop them up. Put that on top and then grill them. And these we were able to eat by hand because I baked them a little longer so they dried out. [00:57:22][74.8]
[00:57:22] But sometimes you might have to eat them with a fork, but it still tastes like pizza and it’s amazing. And then all you would have to do because I mean, the eggplant is a vegetable. So you already have a lot of vegetables there. But you can also just put a little solid on the side, which is always a nice addition to anything. [00:57:37][14.9]
[00:58:03] Oh, okay. So. Well, to cure. Okay. Technically, they still haven nitrates. Even when they say they’re nitrate-free, they just don’t use the same ones. Nitrates are basically added to foods to cure them. So just, you know, to keep them fresh, especially hams, cold cuts, deli meats. They usually have to add these minerals because nitrates are like the minerals that they are added in there. But it’s too much sodium. So for, especially for people with, like heart conditions, they need to stay away from nitrates. Yes. So especially for them, I like to stay away just because it’s extra stuff that you don’t need. [00:58:45][42.5]
[00:59:06] …�[00:59:56][0.0]
[00:59:57] Yeah, I’ll tell you what. And what I loved about this particular setup was that you were very considerate in terms of our bugs. I’m a big one about the bugs I got. And the fiber and all the good. The pre and probiotics to make our bodies healthy and to work as it should. I want to thank you again, guys, and I will look forward to the next rendition. We sometimes get a little kind of crazy clinical, but today we decided to bring it home because it is the answer from the kitchen to your genes and when you have the power of cooking food that affects your family’s genetics through epigenetic changes and the changes that we get into clinical in this process, you really make a difference in your future generation. So, yeah, for it’s not so obvious, but for those that know that we influence our future generations by what we eat. So goodwill and God bless. And again, we’re coming to you from the Push Fitness Center and looking forward to the next connection. Bye guys. [01:02:27][0.0]
PODCAST: Dr. Alex Jimenez, a chiropractor in El Paso, and Kenna Vaughn, a health coach in El Paso, TX, introduce Taylor Lyle, a sports dietitian in El Paso, TX, to discuss the importance of nutrition and diet for young athletes and professional athletes. Taylor Lyle discusses her experience in sports nutrition as she describes how it is that she chose to become a sports dietitian. With her tremendous knowledge in nutrition and diet, Taylor Lyle now has a new goal of helping athletes in El Paso, Texas improve their overall health and wellness as well as enhance their performance. Taylor Lyle is also willing to help anyone who wants to achieve overall health and wellness. Dr. Alex Jimenez, Kenna Vaughn, and Taylor Lyle conclude the podcast by discussing their future plans towards helping athletes understand the importance of nutrition and diet. – Podcast Insight
[00:00:00] OK. So today we’re going to be presenting an amazing young lady who has hit the El Paso Times. Taylor Lyle. She comes from a lot of different places. And we’re gonna be discovering exactly how she has contributed to our El Paso community. And she’s an amazing addition because El Paso is a town that needs a lot of different talents. And a lot of us sometimes don’t know what the talent is. [00:00:38][26.5]
[00:00:39] And as you can see, I’m way over here on the picture. We’re running in our COVID era. COVID era. Yeah, no, let’s go ahead and show them the whole studio a little bit. And during this COVID era, we function with distancing and we have complexities. But today, we’ve tested everybody out here that we are unfazed at this time. So we’re going to be making sure that we talk about issues that are pertaining to wellness and fitness. And Taylor Lyle comes with a lot of great experience. Taylor, hi. How are you? And we’re gonna introduce her. Taylor, tell us about yourself. Because we’re excited to see you. We got to meet you in the process of looking up at the highly talented individuals in El Paso. And you are one of the ones that came in as one of the health coaches, fitness trainers. Tell us about who is Taylor Lyle? Tell us about what’s the beginning? What started your story? [00:01:34][55.0]
[00:01:35] Yeah, well thanks. I started as an athlete growing up. I played competitive soccer, basketball, and volleyball. And through my own experience, I, you know, found out how nutrition impacted my performance and my overall health. So, you know, as an athlete on the go here looking for quick choices. So a lot of times it ends up being fast-food restaurants. And with that, you know, it really just didn’t sit well with me before competition or after. So I had packed my own things in advance. Saw how that really impacted not just my energy, but performance and just, you know, my physique as well. So that’s really where I got started in sports nutrition. And then I continued on. I went to the University of Oklahoma and I got my bachelor’s degrees in nutritional sciences. When I was there, I got to volunteer as a sports nutrition student. And so with that, it just reaffirmed, you know, my decision to take this career path. So I have over seven years of experience in sports nutrition and a variety of sports. And I’m a certified specialist in sports dietetics. And so with that, I have a variety of backgrounds with collegiate high school and professional athletes as well as in the military setting. [00:02:55][80.7]
[00:02:56] So that’s an amazing story. One of the things that we see here is that when we look at this resume that you have here, what we’re seeing is that you’re highly, highly, highly brought in by a lot of different talented individuals. They kind of saw you from a distance. How did El Paso end up finding you, tell us a story about that? [00:03:15][19.1]
[00:03:16] Well, I got sought out by a recruiter to work with the Army. And so with that, it just it really was the timing was right. I was ready to relocate back to Texas. That’s where I’m from. I was in West Virginia at the time, helped create their football program. [00:03:34][17.3]
[00:03:34] Football? Can you help UTEP? Can you help the UTEP miners? [00:03:41][6.8]
[00:03:42] You know if they wanted me to I’d be more than happy to assist them with their nutritional needs. But yeah, I have a strong background. I have experience with that. Oklahoma, Clemson, Oregon football as well. [00:03:53][11.8]
[00:03:54] No way. [00:03:58][4.1]
[00:03:58] They’re the Tigers. Okay. [00:04:05]
[00:04:09] And then I had the opportunity to spend two seasons with the Dallas Cowboys and then obviously West Virginia after that. [00:04:15][6.4]
[00:04:16] Yeah. You spent some time with the Dallas Cowboys. Tell us about that a little bit. Yeah, it was really great. [00:04:19][3.8]
[00:04:21] You know, professional athletes, they’re a little bit more in tune with their body. You know, they’re just competing at a very high level. And so it was really great. I loved everyone that I worked with and I just really learned a lot. I got to do a lot more testing. We looked at, you know, muscle glycogen. We got to do all sorts of body composition tests. [00:04:42][21.4]
[00:04:42] These guys have the endless funds. Yeah, they really do. [00:04:45][2.6]
[00:04:45] And just, you know, the nutritional you know, whether it was supplements or just different foods we could use, we really just, we’re really fortunate with the resources we had. [00:04:57][11.3]
[00:04:57] So we’re gonna be talking about mindset and all that kind of good stuff. So don’t let me forget, Kenna, about mindset. Well, one of the things that we’re looking at here that we want to discuss is how that talent can translate to the people here in El Paso. There’s a lot of fitness, a lot of mental positioning, and a lot of dieticians. Were you able to work with different types of providers with Dallas? [00:05:18][21.5]
[00:05:19] Yeah, and honestly, really, in a lot of my experiences, I mean, you work with drinking, conditioning, coaches, athletic trainers, doctors, sports medicine, sports psychologists, play a huge role. Also, family. Sports psychologists. [00:05:32][12.8]
[00:05:33] OK. [00:05:33][0.0]
[00:05:34] Yeah. So they were, you know, implemental pads for the athletes. And then you have all sorts of support, whether that, you know, in college is academics, life after sports. And, you know, just different things, how to survive out in the community. And then, you know, professional, they have to also participate in community service. And so they just really have a lot of basically everything. [00:05:59][25.4]
[00:06:00] The athletes have to participate in community service? Okay, great. Did you work with any of the doctors out there? Because from my point of view, when I look at an athlete and when I look at our athletes here, because we have a lot of great athletes in El Paso, I mean, a talent that just comes and goes. One of the things that happen is no one really pays attention to the nutrition people until they’re hurt. And that’s true. That’s what happens when oh, now that you know, because now I’m making ten million dollars a year. Right. As a football player and my ACL just snapped. Right. So I know that part of it’s going to be the surgeon. OK. And part of it’s going to be the rehab. But the most important thing there is the dietitian. OK. So as the person that works with the dietary changes, tell me a little bit about how you were able to assist. You know, athletes return back to to get their dreams back. [00:06:48][48.7]
[00:06:49] Right. So there’s a lot of different modalities. I mean, obviously, it depends on the injury. But, you know, most importantly, you want to make sure that they’re consuming enough calories. And then from there, you know, they’re getting adequate macronutrients. So you look at, you know, carbohydrates, depending on the…it’s generally lower. Right, because you have decreased physical activity level. Right. They’re not as mobile. And then, you know, protein. You need that for tissue and repair and sorry. And so with that, it’s, you know, you need adequate protein. Higher, higher needs generally. And then, in fact, you need that for reducing inflammation just for your body to function properly, your organs, tissues. So with that, you know, you want to make sure they have good fats high in monounsaturated and omega-3 fatty acids. So those are going to be things like fatty fish, like salmon and tuna. [00:07:45][56.4]
[00:07:46] You know, different oils, olive to canola oil, peanut oil, nuts and seeds, avocado. [00:07:54][7.8]
[00:07:55] So, you know, just your good, healthy fats. Those are all going to accelerate injury. And so also too you look at different micronutrients. So, you know, with when you have a stress fracture or bone injury, you’re going to be looking for your calcium and vitamin D. Those are important for bone health and formation. And as well as the immune system. So and then you’re also going to look at, you know, you hear a lot about vitamin C with immune function. But it’s actually important for tissue repair, wound healing, and collagen production. So actually, collagen is also a form of gelatin. So it’s a major protein found in, you know, your connective tissues. Yes. Thank you. This is how you know, that includes things like your bones, ligaments, tendons, skin. And so. So as you increase that production and make your tendons and ligaments stronger. So that is something that you can use even in injury prevention. [00:08:57][62.3]
[00:08:58] We’re going to talk about that a little bit right now. Kenna tell me a little bit about what you were, we’ve been focusing a lot about inflammation, huh? Tell us about what is it, what, our main topic here is inflammation. It seems to be part of everything, whether it’s working out or anything. Kenna, what have we been doing with that? What is one of the most important things with inflammation that you have learned? [00:09:18][19.8]
[00:09:19] We learned that it all stems from the gut. And which brings us back to why Taylor is such a great guest to have today and talking about, you know, dietary needs and everything that you need. And she is talking about supplements, which are great. And it’s not just supplements we need, though. We sometimes, our body does better when we get that food, the nutrients from the real foods, like she was mentioning the avocados and the salmon because you can break it down differently. But all in all, the end goal is always to reduce inflammation, you know, heal the gut. We don’t want anything in there to get through the permeability. We want our gut to be solid so that our nutrition can be solid so that our muscles can be solid and just everything is all connected and everything leads down to like we just said. So Taylor, we now know that you’re surrounded by people that love inflammation. [00:10:09][50.7]
[00:10:11] So let’s assume you got an athlete out there and this dude needs to run. He’s 440. You know, he’s got to be a big lineman. He’s got to run at 440. He’s gotta be a fast guy or a tight end or something. And they’re just having joint pain. And they constantly have issues besides the external things like ice and the anti-inflammatories and all the kind of things that you do. How do we change their diet? What kind of things that I know you mentioned some foods there I want you to go a little deeper into that so we can help people. [00:10:38][27.1]
[00:10:39] Yes. It’s just kind of like injury. It’s similar. You look at the macronutrients I mentioned protein, fat and carbs. And then just overall energy. But for joint pain, you know, there’s fish oil that also stems from healthy fats. [00:10:53][14.7]
[00:10:54] Are you talking more like the omega oils? [00:10:56][2.5]
[00:10:57] Yes. OK. So the omega-3, which includes DHEA and EPA. And so with that…is there any ratios that you guys like a little bit better? [00:11:06][8.9]
[00:11:06] Or is it something that’s different. [00:11:07][1.0]
[00:11:10] Two to one. Three to one. What do you like? Generally it’s. [00:11:14][4.0]
[00:11:17] I want to say two to one, that’s it, so that’s one I’ve heard that two to one is the one we’ve seen the most like. Yeah. Five hundred milligrams to 1000 back and forth. [00:11:25][7.7]
[00:11:25] Yeah. That’s generally where the most research is in. [00:11:27][1.8]
[00:11:28] Yes. Yes. And so that can help with joint pain. [00:11:30][2.4]
[00:11:31] Reduce inflammation. Enhances brain function. And then you might have heard things like turmeric. Yes. So those actually are some spices that can help with inflammation. [00:11:46][15.1]
[00:11:47] Do you give that too? Would you offer that to the athletes? [00:11:49][2.0]
[00:11:49] I would say try adding that in your food first with the spices. There are definitely supplements available for that as well. We know with supplements. It’s just kind of tricky. You want to make sure that it’s safe to use and consume. And so with that, you know that the U.S. Food and Drug Administration, they really don’t regulate those until, you know, something big goes on. Exactly. Yeah. Exactly. So with that, you just give guidance generally as a sports dietician, recommend third-party certification. So that’s going to be things, logo’s that you would see on supplements to have a certified for sport. Informed choice for sport. Banned substance control group. So those are going to be more of your, you know, elite certification, particularly with inflammation. [00:12:41][51.5]
[00:12:42] One of the things that we’ve seen is that in an inflammatory issue such as a joint issue, one of these I’ve noticed is that omegas, curcumin, vitamin D, you know, all the way down to vitamin A, C, and E, the anti-inflammatories, the antioxidants. Right. Those are really, really cool, particularly when it comes to omegas, sometimes you don’t know which place to stop. You know, sometimes you can tell, like for a vitamin C, as high as you dose up, you can usually tell when you’ve just crossed over the line because it does kind of end up giving you a little bit of diarrhea. So you’ve gone too far. So it could be 1000 for some people. Sometimes you can dose up to three in certain individuals, but you want that at a high level so that it helps with the proteins, the omegas. If you go too far on those, sometimes you’ll be laughing and you’ll be bleeding on the nose. Right. [00:13:29][47.0]
[00:13:29] So you’ve gone too far because. Yeah. Yeah. [00:13:34][4.7]
[00:13:34] So when we do that, we try to figure out ways to limit our ability overpass. And that’s where someone like yourself would be very important to be able to come up with a diet. I’m a big believer. [00:13:44][10.2]
[00:13:45] I’ve always believed that fitness is probably about 10 percent. You know, 90 percent of the athlete comes from feeding those genes, which is nutrition. And that’s the whole thing then. And the genetic design and the sports genes. So what I look at is that when you look at some of these athletes, I know I touched on it, but would you work with the orthopedist? Would they come to you and say, hey, you know what, this guy, he’s got to be back in six weeks because that’s the same thing that happens here in El Paso. We got athletes that are national champions. We got the Division one, Division two, Division three. It’s really important to get these kids when they get hurt to nutritionally be backed up with the right foods. So in the event of someone with, let’s say, a shoulder injury or knee injury, how would the orthopedist look for the Dallas Cowboys? Because you did mention that you worked with them. Would they want your help? [00:14:39][54.6]
[00:14:40] Yeah. So, I mean, there are several different disciplines involved, but nutrition does play a huge role. And so that’s conversations you would have with sports medicine, whether that’s the athletic trainer who spoke to the doc, you know, because they have a busy schedule or if it’s the physician talking directly to you. So the pain on the injury would obviously change your nutritional approach. [00:15:03][22.8]
[00:15:06] And one of the things that I remember doing is that each sport has different types of nutrition. Right. So a lot of people don’t know that. People think that you can feed the volleyball player the same thing or the football player. It’s not the same. No, no one size fits all. No, no. So this end equals one component. I remember that one of the Dallas Cowboys orthopedic surgeons is Daniel Cooper. [00:15:27][21.2]
[00:15:28] Then Cooper at the Carol Clinic is one of the top reconstruction of knees and has been able to work with a lot of people from Oklahoma’s med effect. Many of the Oklahoma wrestlers. Go to Daniel Cooper. And one of the things is he does his job. And I got to tell you, the guy will do a reconstruction of a knee in 20 minutes. And he’s done, he walks on, says, I’m done by now. You get the best knee job. But then that’s when you come in. You come in with a nutritionist and as well as the coaches for the rehab, the therapist. And that’s all about nutrition. Talk to me, wrap yourself around, let’s say, just like someone with a knee injury. And let’s talk about taking them back into recovery from the beginning, from the time that says, you know what? We got the physical therapies. He did his thing, but we want to feed this guy the right way. How do you do that? Go ahead. [00:16:12][44.1]
[00:16:14] Yeah, so look at the overall diet. You know what, assess nutritional needs. Calculate what they would need and then factor in the macronutrients as I said earlier. And you know what? [00:16:27][13.1]
[00:16:27] Macronutrients, how you can tell me a bit about macronutrients. So we can tell El Paso. So we got moms out there right now. Moms are the hardest people to deal with. Right. Because I’ve got to tell you, you know, little Bobby, he’s an athlete. He’s seven years old. He’s 12 years old. He’s 13 years old. He’s gonna be a national champion. Mom’s in the kitchen. Wants to know what to give their kids who are hurt in a similar fashion. What are macronutrients on? And we want to go there. [00:16:51][24.7]
[00:16:52] Yeah. So carbohydrates are your primary energy source that’s a macronutrient as well as protein and fat. And so you really want to focus on protein because you’re trying to regenerate, rebuild that muscle tissue. Right. And you want to grow. So it’s a protein that needs to be a focus as well as fat because that’s going to help reduce inflammation, help the healing of the tissue as well. And so those are the two primary ones that you want to look at. And then carbohydrates, you definitely still need even just for brain function. Right. And so you just don’t need as much when you’re injured because you’re not moving as much. So those are the macronutrients you want to look at. And then when you have that confirmed, you want to start looking into micronutrients. So if it’s just a tissue injury instead of bone, you know, you’re going to want to look at more of like zinc. Right. So you’re gonna need that. Well, that’s a micronutrient that you’re going to need for tissue repair regeneration. It also helps with immune system function. And so vitamin A also is one that helps with tissue repair and regeneration as well. Once you have an injury, it helps reverse the immune system suppression. So those are going to be what you look at as well as vitamin C. So vitamin C plays a role and when telling tissue repair immune system, boosting the immune system. So those are going to be ones that you’ll want to pay closer attention to. [00:18:26][94.4]
[00:18:27] And I’ve heard a lot about collagen and I use it here. But what is the perspective that they do at a collegiate level or at that, let’s say a National Football League level? [00:18:38][10.7]
[00:18:38] Yes. So we actually would make gelatins. So your store-bought gelatin and. Yeah. And we would add that with vitamin C, whether you want to have a cup of orange juice or you actually want to put a supplement on vitamin C powder and the gelatin. And so vitamin C helps enhance collagen production. So you want those two together, gelatin and vitamin C to help with collagen. And so what that does is it’s going to strengthen that tendon and ligament, making it stronger, making it less prone to an injury. [00:19:17][38.5]
[00:19:18] I got to tell you that that’s great knowledge. And I love hearing about this stuff because a lot of these people, we read weekly, we kind of go in there and we read about, you know, gelatin or cartilage or what does that mean? [00:19:31][13.4]
[00:19:32] …� [00:20:32][60.3]
[00:20:33] And that’s where their emotional stage burns the stress level. Yeah. You mentioned something that was very important to me, and I feel that a lot of people don’t know about this is the psychological component of an athlete and the dietary issues. What are the ways that you kind of help your athletes and the people that you work with handle their lives in terms of an injury and/or try to make them better with nutrition and psychology? [00:20:55][22.1]
[00:20:56] Yes. So psychology, I really do refer that out to the experts. But with nutrition, you know, I just helped manage a lot of time. I mean, eating is such a big part of your day today. Hopefully, you’re eating most of the day. Yeah, not all day. So. I mean, you know, just having a good relationship with food and making sure that, you know, people are enjoying food and you know that they don’t have any negative relationship with that, that obviously ties into psychological as well. But, yeah, I do refer them to the expert. But, you know, there’s a lot of things that can influence not just, you know, an injury or whether it’s weight or anything like that body composition. But, you know, you have to look at other factors. So the stress, right. Psychological sleep. You know. Is there any environmental factor? Socio-economic? You know, there’s just so many things that can impact an athlete, you know, just even beyond nutrition. So it’s really interesting when you do come together because everyone plays their part. You know, to the holistic approach of improving performance and overall health. [00:22:08][71.4]
[00:22:08] You know, you mentioned something there and it was the sleep, the recovery time, the ability for someone to…� [00:22:15][7.1]
[00:22:16] I mean, without getting too theological. You know, the designer intended for us to have sleep, but we were reversed if pressed if we’re having anxiousness, if we have a rise in cortisol, abnormal flux between, you know, the cortisol and the melatonin in the brain, you don’t rest and you don’t repair. So how do we talk to them? How do you as a nutrition expert. Talk to them about how important sleep is? [00:22:47][30.9]
[00:22:48] Yeah. So I talk about sleep hygiene, you know, have conversations with, you know, what is that, sleep hygiene. [00:22:53][4.9]
[00:22:53] That sounds interesting. He has sleep hygiene. [00:22:55][1.5]
[00:22:55] It’s kind of like getting your bedtime routine. Right. So, you know, making sure that you yourself have good hygiene, that your sheets are clean. Those have hygiene. And, you know, the research shows having a cold room, generally 68 degrees Fahrenheit, a dark room, eliminating noise. [00:23:13][17.5]
[00:23:13] Oh, I’m starting to love everything that we really love. Okay. So way… [00:23:19][5.5]
[00:23:19] You got a lot of subjects there. Okay. So first of all, sleep hygiene. So no bugs in the bed and clean sheets. [00:23:24][4.7]
[00:23:24] Right. Exactly, talk to me about that. But so clean sheets have been determined to be so important, huh? [00:23:38][13.8]
[00:23:38] Yeah, it’s just good hygiene really does promote better sleep quality versus, I guess, going to bed dirty. Yes. Yes. So that shows, you know, that that’s important. And then, you know, you also look at blue light emission. Right. [00:23:56][17.9]
[00:23:57] So from your TV, your phone, tablet, whatever it is, you know, really trying to set a timer for yourself to put that down at a certain point before better getting the cool orange glasses that. [00:24:11][14.4]
[00:24:12] Yes, yes, yes, yes. [00:24:13][0.9]
[00:24:14] They can, you know, help the blue light go away. And so it says there’s some, you know, routines you can do and infer nutrition. You know you want to avoid processed foods. Higher fat foods would have height, saturated fat, trans fat. So those are going to be, you know, your fried foods, your baked goods. [00:24:34][20.0]
[00:24:35] You know. As you mentioned that you were talking about processed foods. Kenna, you’re right. You have a neat way of figuring out where processed foods are in the store. What is that way? [00:24:42][7.0]
[00:24:43] Oh, yes. To just when you’re grocery shopping. Shop along the edges of the store. Don’t go into the aisles, because as soon as you start going into aisles is when you start getting into all the processed foods, all of the added ingredients that aren’t necessarily good for you. So if you’re just trying to stay on the outside, that’s where you’re going to get most of your produce and your meats and everything you need just right on the outside. Don’t go in. [00:25:10][26.8]
[00:25:10] Don’t go in. Well, I’ll tell you what. You know, I, I realize that we have to go in there and we have to go into that area of the inner aisles. But the more organic, the more we can control our budget on the outside room and minimize the internal areas, specifically those areas where things are in bags. Those are the areas that are processed food. And we got to avoid those specifically if we’re trying to recover from an injury. Moms? Look, I know you’re the craziest of all people. You know, when we want our kids, we want our kids to be good. Little Bobby Little, you know, little Lincoln and Lincoln gets throttled in and Lincoln is young, the little boy who’s got a lot of energy. And if he gets thumped on the field. Right. What’s mom going to do? Oh, happy Lincoln. No, no. She’s gonna get on his own. [00:25:52][41.8]
[00:25:53] Well, I’ve seen most moms get all over their kids, but what they can do is they can give them proper nutrition and that’s an important part. And sleep hygiene is so important. And I don’t want to leave that subject because this is so cool. The sleeping process. And you were mentioning something about specifically about the sheets being clean. [00:26:11][18.7]
[00:26:13] … [00:26:38][25.4]
[00:26:39] Yes. So you want to get, you know, eight hours of sleep, if you can, some ages require more. So when you’re younger, you actually need closer to probably nine to ten as a child. And then as an adult, you know, you can have you don’t need as much because you’re not growing and developing. So but you still want to aim for eight, if not more. And then. And research has come out that if you have the luxury of taking a 30-minute nap during the day, and that also contributes to the overall quantity of your sleep. [00:27:09][29.3]
[00:27:09] … [00:27:49][39.2]
[00:27:49] Yes, a growth hormone is released when you’re sleeping. So when you get optimal hours of sleep, it allows that to fully develop and be produced properly. So. [00:28:01][11.5]
[00:28:02] So it worked for me the same way. Grow good. [00:28:12][9.7]
[00:28:14] Yes. So a growth hormone is been known to spill out of the bloodstream by the pineal gland. And at a certain time of night, a few hours in your sleep and man, that’s still it’s magical. It makes you grow. I mean, it really makes you grow. [00:28:28][13.4]
[00:28:28] And ain’t going to happen if you don’t get enough sleep. So as an athlete, it’s one of those things that nature has provided for us that provides a magical ability for just a natural way of healing. And so it’s important. So what else do we do for athletes in terms of recovery processes, in terms of assessing not only their sleep hygiene? [00:28:53][24.2]
[00:28:53] Okay. [00:28:53][0.0]
[00:28:54] You know, you really have to look at nutrient timing, too. So what is an athlete having to eat or drink right after a workout? And that plays a really important process and jumpstarting that recovery. So depending on the intensity and duration of the exercise, when it’s more moderate to high intensity, going to want to make sure that you have enough carbohydrate and protein because you would have used those energy stores up and depleted those in your muscles when you work out. So carbohydrate and protein allow you to refuel and, you know, regenerate those energy stores as well as the muscle. And so normally you have one a three to one ratio of carbohydrate to protein. So that would mean, you know, 60 grams of carbohydrate to 20 grams of protein. So if you have a nice tall glass of chocolate milk, you know, two cups about that. That should be adequate to refill and replenish those needs. [00:29:53][59.3]
[00:29:54] Chocolate milk. OK. Now you pick chocolate milk. Now, most people think it’s a bad thing. But tell me why it’s such a good thing. [00:29:59][5.5]
[00:30:00] Yeah. So it’s full of the macronutrients we talked about earlier. So it has good healthy fats so it’s natural. And then it also has an electrolyte. So electrolytes are used primarily you lose sodium through sweating. And so those are things you’re going to also need to replenish to make sure that you have optimal hydration after working now as well. And then there’s normally it’s fortified with different vitamins and minerals. So you hear a lot with bone health and drinking milk. Yes, it does have calcium and vitamin D, and a lot of times it has, you know, some other vitamins like vitamin A as well. So it’s just really you get everything in one you know, one beverage, which is awesome. [00:30:43][43.3]
[00:30:44] You had mentioned earlier something about calculating what each athlete needs. Do you have a certain formula that you use for that? Or how does A vary per athlete? Because even if they’re in the same sport, you know, they could be different positions and they that could vary what they need, right? [00:31:31][19.3]
[00:31:32] So you know, there’s one for females and for males. And from there that would give you just, you know, your energy needs, which takes into account age, height and weight. And so from there, you look at, you know, how active is this individual once I have their basic needs to just exist. Well, you don’t just exist. You move around, right. It takes energy to just get out of bed, brush your teeth, and then you start actually having physical activity exercising in there. The needs go up. Right. So with that, you know, you have a physical activity level. But also, you know, it’s great now that you have all these G.P.S. data. So whether it’s like a Fitbit, Garmin, even Apple health, if you have an iPhone, it tracks, you know, your steps or the distance you’ve gone. And so all that to calculate your calories burned, which has to be factored in and to the overall equation. Right. To properly assess needs. So then when you get to sports specific, you can you have all that data to determine what that person needs. But then you also have to look at your macronutrient needs are going to be different for sports. So, you know, a marathon runner, they’re going to need a lot higher carbohydrate intake versus your linemen football player. So those could take into account as well as protein and fat generally stay the same no matter what the sport is, just because, you know, you need a certain fat percentage just for, you know, essential fat storage in terms of each individual. [00:33:10][98.1]
[00:33:12] And I’m thinking like, oh, I’m thinking in football. I’m looking at a linebacker who is the metamorphic, really unbelievable athlete. Usually is against the fullback. [00:33:24][11.8]
[00:33:24] And then you have your center who looks a little different than the outside tackles. Right. [00:33:31][6.5]
[00:33:31] So the weight that we typically do this is through a BMI test in the NBA is basically the metabolic systems or bioimpedance assessments. Do you use those in the military to assess and to help the athletes with an awareness as to how much muscle, how much bone density, all that kind of stuff? Yeah. [00:33:51][19.9]
[00:33:51] So you mentioned BMI and that is used in the military as well as clinical settings to determine if individuals are healthier, unhealthy. But it actually is not the best way to determine that. Right. It doesn’t take into account gender. It doesn’t take into account age and or, you know, your body type body composition. So you mentioned biological analysis. That would be body composition. So body composition takes a look at that mass. You’re fat-free mass, which is also referred to as lean mass. And then you get a body fat percentage, which a lot of athletes tend to care about. Is their body fat? [00:34:27][35.9]
[00:34:28] Yeah, I do. Not at my age. [00:34:30][2.3]
[00:34:30] I do think there’s a lot of different methods and tools you can do to assess that. And that is really a better indicator for if an individual’s healthy or unhealthy. And in general, guidelines for a body fat percentage are different for males versus females. So, you know, a male, you really don’t want anything over 21 percent body fat female would be anything over 31 percent body fat that would be deemed unhealthy, more overweight or obese category. So anything under that, you know, is good, optimal. And then, you know, you have even lower end ranges. It’s typically you’re pretty athletic population so that there are different standards. And with the military, we have what’s called the bod pod, which measures air displacement, urge it measured by composition through air displacement, sorry. [00:35:23][52.5]
[00:35:24] And that when they get inside of. Yes. [00:35:26][2.7]
[00:36:06] So that is a method we could use. And it’s just a quick test. [00:36:11][4.1]
[00:36:11] It’s not invasive. So we’re not. Pinching your skin, you’re just getting into this pod. And then, you know, it measures through the air. It measures what your fat mass is, your lean mass, and then you get a body fat percentage and then the biological analysis. A common brand, you know, is InBody. And what you use, basically, you’re holding. I don’t know. [00:36:38][27.3]
[00:36:39] At a point. Impedance assessor. [00:36:41][2.0]
[00:36:42] Yeah. So it’s kind of like electrodes that get the electrical signal through. Yes. Yes. Nerves. Yeah. Yes. And so from that, it’s able to calculate your body composition as well. And it’s pretty quick. [00:36:54][11.8]
[00:36:54] It’s a lot more accessible and a, you know, a lower cost than a bod pod would be. So we do have that available as well. And then, you know, if you have a lot of resources, as some of the professional teams and collegiate programs, the DEXA is the gold standard for body composition. But, you know, it’s really not accessible. It’s pretty expensive. And the nice thing about that is you can just you know, it’s a minimal x-ray exposure, but you can wear loose-fitting clothing, as he talked to, worry too much about apparel. And then it’s just depending on that machine, it’s, you know, seven to twelve minutes scan. And then the cool thing about it, it doesn’t only just break down your body composition, but it looks at a bone mineral density so you can actually see how strong your bones are. And it’s a good tool to have that. If you have hopefully a scan prior to a stress fracture, you can actually take a scan post-stress fracture and see, you know, where your bone mineral density was prior to the injury and try to work back to that. [00:38:06][71.5]
[00:38:06] You know, the DEXA test has been the gold standard for osteoporosis at the hips. And it’s what we use all the time to determine if they’re improving with whatever they’re doing. If the numbers changed drastically in one or other direction, hopefully it’s so sensitive that we can actually see the better, I guess, the deterioration of the bone density. So, you know, doctors that do, let’s say, hip replacements, they do that because they want to know what they’re going to be working on and if this bone is going to be brittle or not. And it’s a great way of doing things. We have discussed the pod and the different types of things like in the InBody. And what we’ve come up with is that simplicity is probably the fastest. And by the DEXA the cost as well as the pod, the complications of finding a facility also. The U.S. military. But the embody seems to be a really great way of doing that. Euterpe has those and they use those for and their personal trainers and their fitness and physical therapist to do that. So it is a really good way. And maybe it’s not as accurate as a pod, but it comes within one percent. But here’s a cool thing. It’s consistently accurate. So in other words, even if it’s one percent difference, it stays that one percent difference. So you can see variations. So I’m glad that they do that. And then the U.S. military now on the models have improved, you know, over time too. [00:39:22][76.1]
[00:39:22] So they’re getting more and more accurate. [00:39:23][1.1]
[00:39:24] Yes. Yes. Yeah. Let me ask you, in terms of the military in terms of how you train the athletes, because you’re part of us now. You’re, we’ve got, you know, one of the things about El Paso is that once you live here about three to four years, you become part of the community and people start knowing about you. Tell me what you want them to know about you. OK. Because this whole podcast is about you. And we want them to know what kind of resources, how they connect. I’ve seen your website. It’s a beautiful website. It’s got really cool information there. And I do recommend it. It’s tayloredforperformance.com, where you can see her there and she’s actually doing some training with some athletes and. But tell us what they can look for in terms of you as an individual and why would someone seek you out and what kind of things do you like to work with? Are your like thing that you enjoy? [00:40:16][51.6]
[00:40:17] Yes. So my thing would be working with the athletes or just someone who is interested in… [00:40:22][5.2]
[00:40:22] Okay, moms, you hear that you want little Bobby to get stronger and Lincoln. Okay. Well, you know what? Okay. Go ahead. Continue. [00:40:27][5.1]
[00:40:28] And so, you know, I’m all about individualized personalized nutrition. So really tailored nutrition to improve your overall performance and health. So that is what you’re going to get from me, whether you seek me out on my Web site, you know, Instagram, whatever, you know that that is what I offer. So whether that is to improve, you know, your body composition, you have weight goals, maybe you want to lose weight, you want to gain weight, and you’re struggling to do that. You know, maybe you have some food allergies or food intolerances, different food sensitivities. I can help you through that. [00:41:07][39.3]
[00:41:08] What does that mean now that you touched on that subject? That cherry is not going to go by without me plucking it. OK. So food sensitivities, what does that mean? [00:41:15][7.5]
[00:41:15] Tell me, yeah. So, you know, you could have a big one is right, lactose intolerance. So you might not completely have a dairy allergy. Right. Or completely lactose intolerant. One hundred percent. You might be able to have different variations of dairy. It’s normally has to do with the portion size. So maybe you can only have a cup of milk instead of having milk throughout the day, you know, and it doesn’t bother your digestive system. You’re having a upset stomach. Anything like that, glutens another one. So celiacs disease, people that can’t have gluten products. So, you know, you might have sensitivity to gluten. [00:41:55][39.5]
[00:41:56] That’s been big on the news lately. Why is that? Why is gluten so in, like, crazy like all over the news? And what are the things that we can do? Because it appears that gluten just is horrible. And I want to put it in perspective for people from an athletic point of view. [00:42:11][15.1]
[00:42:12] Yes. So gluten, you know, if you don’t have a sensitivity to it, you really want to encourage having it, because that’s going to be your carbohydrates. It’s going to be your primary source of energy. Right. There are foods that are gluten-free that will still give you the carbohydrates that you need for performance so that those are things, you know, you really want to sit down and figure out exactly how sensitive you are to that, because for an athlete, you really need that to perform best as well as recover. [00:42:42][29.8]
[00:42:44] Taylor, if we have an individual who is gluten sensitive or food sensitive or different foods or different issues with different types of varieties, how is it that we can pinpoint that in your experience, that you’ve done the pinpoint, the actual thing that’s the culprit causing the food sensitivity? Because I a lot of people say I eat this and I just feel bloated. I feel sick. [00:43:04][19.8]
[00:43:05] I don’t feel my food. My brain is foggy after I eat the foods. What are the things that we can do to assess and kind of come up with a plan that is of a higher level than just say stop eating? [00:43:15][10.2]
[00:43:16] Yeah. So sometimes it’s really hard to pinpoint exactly what food it is that is causing the issues because generally you don’t just have one food group by itself. So if you’re having a meal, you’re not just going to have the pasta. Right. You’re going to have maybe a protein with that and maybe the sauce and different things. So it can be tricky. But a way to try to determine what it is causing those G.I. issues is you focus on the one food group. So you would try to have it by itself and then, okay, you see if you have any symptoms, maybe 30 minutes up to a few hours afterward. And then if you don’t have any symptoms, then you move on to the next food group and that’s how you can assess or pinpoint. [00:44:01][44.8]
[00:44:02] So let’s say it’s albumin like an egg. You would be able to track it down. If you stop eating the food and you start, you feel better, right? Yeah. That’s your. Gotcha. [00:44:09][6.8]
[00:44:10] Well, I got to tell you, there’s a lot of technology that I did not realize that’s out there specifically regarding food sensitivities. And we talk about it often. And it’s really great to see the role-play of interdisciplinary approaches that you have. You know, one of the things that are about an interdisciplinary over practice is you have dietitians, you have orthopedics, you have physical rehab people. You have people that can understand the deepest understandings of genetics because the tests are easily run. This is to find out the susceptibility that the homozygous, the heterozygous genes, the snips, what they call, you know, singular nucleic polymorphisms, is that what they call it? What the word is? Right. [00:44:48][38.4]
[00:44:49] SNPs are really allowed to further assess where the person’s predispositions are. It’s really cool that you’re here. So when you’re saying about that, you talk to people and then you work with people, do you do telemedicine as well? [00:45:04][15.4]
[00:45:05] Yes, I actually am right now. Just because of COVID-19 restrictions. But yes. [00:45:11][5.3]
[00:45:11] So I can do things virtually whether that’s over a Zoom call, a phone call, email. [00:45:18][7.0]
[00:45:19] What’s the phone number you can call so I can. Because I’m going to put it all over the place, what’s, what’s a good number that you like. [00:45:23][4.7]
[00:45:25] I’ll do it later then. OK. OK. So what. We’ll do that, you know, an email. Right. [00:45:30][4.2]
[00:45:30] You know, first of all, a lot of things that we’ve learned is that she works with a lot of your unique athletes, people on there, that sounds like a special force out there so that she’s really connected with the science of dealing with the most elite athlete. So her privacy is very important. So that makes sense. All right. Not that I don’t want people calling me that. Well, I’ll tell you what. You know what? It’s very important to see what you have. You know what? If I was watching this. There is no way that I would not find you. I would find you. You know, Taylor Lyle. And I would make sure I’d nail you and then you at that point, we would call you and say, you know, little Bobby, little Lincoln, little Alex. You know what? They need some help here. Because you know what? We’ve got a lot of people that want the best for their kids, and these athletes are just incredible. So you have that knowledge and the way to sit down and work with moms and dads, primarily moms, because moms don’t want little Lincolns to get thumped. I use Lincoln because it’s Kenna’s little boy and he’s a special little energy machine. So one of the things is, is that we want to do is figure out what we other what other ways do you communicate with your clientele? [00:46:36][66.3]
[00:47:09] OK, perfect. We can find you that way because I’ll be a follower and we’ll be following those ideas. It’s very important to stick together a little bit of background. El Paso has been a town where it’s been very segregated, but now it’s getting very well connected. And the talent that is coming from afar. You came from Oklahoma. From Dallas. Where else did you go? [00:47:29][19.7]
[00:47:30] South Carolina. West Virginia. Or again, I was in England at one point. [00:47:36][5.8]
[00:47:36] It sounds like a song you have really everywhere. You kind of have raked up knowledge. Yeah, I have. [00:47:43][6.1]
[00:47:43] And now you brought me here to El Paso, right? Yes. So, I mean, from England to Dallas Cowboys to the rooms to the furthest places you bring it to El Paso for us, we feel very privileged. I know. I speak for Canada too. But I can say that she’s very knowledgeable and we need people like this around El Paso. And I got to tell you, it did not exist 10 years ago. Not that not to this level. Maybe a little bit more 10 years ago, but 20 years ago when I first came to town. It was not existent, this kind of intense knowledge. What brought you to you? You were recruited just to go back a little bit on that. You were recruited. [00:48:20][36.6]
[00:48:33] I get to help create some of the policies and procedures and just how we operate as a department. So it’s me, straight couples training, conditioning coaches, athletic trainer, and physical therapists. So we operate as a performance team. So, yeah, it’s pretty cool. And so, you know, it’s was closer to home for me. I wanted to add my experience was in collegiate professional athletes, so I really wanted to tap into the military tactical athlete. And just, you know, really broad in my practice. So. [00:49:07][34.0]
[00:49:08] Well, the famous Taylor Lyles here. OK. And as she becomes the gold standard of fitness. Tell me where you’re headed. What kind of things are you headed for and what’s looking at what’s the future hold for you and the total experience of what you’ve done in the past. [00:49:23][14.4]
[00:49:24] Yes. So the future I’m actually, you know, set here for performance right now. As I said, I cater to elite athletes trying to take our nutrition and improve their performance and health. And I’m in the process of developing an app right now. So that’s really exciting for me. Hopefully, I can disclose more when it’s, you know, finish with development. You know, it’s like the first time next year. So that’s what I have going on personally and then, you know, professionally with my full-time job. I think that, you know, I definitely get to stay in the military sector. Even tapping more special forces would be very, very exciting. [00:50:02][38.2]
[00:50:03] Can you talk about that? Can you talk about the experiences that you have in Special Forces? Because I’ve got to tell you, all these athletes, they will one day be adults. And the rustler’s, the high football players, the linebackers, those are the ones that go into special forces when they go the military. So how is it like to deal with them on the adult version of crazy athletes? [00:50:20][16.8]
[00:50:20] Intense athletes? Yes. So along with combat forces and professional athletes, it’s different. You know, you don’t just have you know, they typically have a family or they have other things going on in their life besides just themselves that they have to consider. So if a little bit more variation, more real-life experience, and application. Right. So it’s different, but it’s exciting. You can get a little bit more technical with them and, you know, they’re just more likely to do it sometimes. Although, you know, you have your younger athletes, too, that want to get better and want to look like whoever their idol is, that may be a professional athlete or, you know, so that they will do what it takes to get to that level of performance. And an athlete. [00:51:11][51.0]
[00:51:12] I know that a lot of the military members have to eat like emissaries and stuff like that when they’re in the field. Have you noticed a change in their performance or anything like that when they come back since those meals aren’t? I mean, I’m sure they’re not quite what. Yeah. Nutritional standards. They did the job, but. [00:51:32][19.5]
[00:51:32] … [00:52:04][2.0]
[00:52:04] Have you ever seen one that has a lot of different components? There’s, it depends on what you get. But a lot of times say it’s a pocket that’s already like powdered. Right. And he really you have to add the liquid and then they actually have this like heating pad. So you can heat up. But it’s still it’s you’re not having you’re having a lot of dehydrated foods that you’re heating up. [00:52:28][23.2]
[00:52:28] And that would be ended with Zentner Process Foods. Is it more processed? How is it? Yeah. How has that? I guess because the military is can take care of its people. [00:52:35][7.4]
[00:52:36] Right, with Embry’s. How have they balanced the or maybe it’s a question that no one knows because it seems like a top-secret. But the ability to make food, not with preservatives, but still good quality for these individuals in the sense of following the most holistic approach for their health. [00:52:54][18.1]
[00:52:55] ... [00:53:38][4.5]
[00:53:40] And sometimes they’ll have a little like a bar, protein bar or they’ll have like a, you know, bag of pretzels. So they get other things besides just that, you know, main entree option, too. [00:53:52][11.3]
[00:53:53] Yeah, well, I got to tell you, it’s been a joy. I can go on for like another two hours talking. And we’ve been in an hour, by the way. [00:53:59][6.8]
[00:54:01] Yeah. [00:54:01][0.0]
[00:54:02] It doesn’t seem that way. We’re having. Fine. I want to bring you back in and I know you have a lot of friends that are in the world of fitness. We love to hear what El Paso has to offer not only to present you guys and to showcase you as an individual primarily but also for the awareness of El Paso to see what kind of options are. It doesn’t matter that you may be in the military. [00:54:24][22.2]
[00:54:24] You offer a lot of knowledge and little moms and more moms with little Lincolns. [00:54:29][5.2]
[00:54:30] I use it as an example. They want the best for their kids and they’re not going to put up with little Lincoln and thumped. So one of the things is I want to give my child the best. I know that you mentioned things like chocolate milk, right? Yeah. To me, that’s good. But I’ve also noticed that people that like wrestlers that are that cut. And there, let’s say one hundred and thirty-eight and they got to go to 112. Right. Those guys at 112. They break. They break from doing that. And if they have the proper nutrition through the process, specifically the micronutrients and the macronutrients through the process, you’re going to send your kid through a hurricane and you’re a hurricane fighter. When those airplanes that go into the deep hurricane, you got to make sure the bolts are on that airplane really well. If the kid has poor nutrition and he goes into a battle, he’s going to snap and you’re going to see it in form of a broken ankle. You’re gonna see it in a snap shoulder, a clavicle dislocation. It’s going to come out that way because, you know, these nutritional insights are very good, like chocolate milk. My secret was from my kid. It was insured just because it was old for the old people, good enough for the old people. And the kids don’t want to you know, they want to carry chocolate milk on them, but they’ll puppet and sure. Between classes. But the point is micronutrition, macronutrition, and making sure that each child has the right stuff. So I really appreciate the fact that you brought this to our light because it’s information that I want to go over. So I really want you to come back and to come back and you’re gonna get to enjoy because we’re gonna make you, you know, gonna put you everywhere. [00:56:01][90.9]
[00:56:09] So we’re gonna put it everywhere so people can see it. And we’re very proud to have you because of this kind of experience that you really are international at this point, right? Because again, you’ve gone all over the place. Right. It sounds like a pitbull song. So it really is something special. And I really look forward to having you back with people so that we can discuss even more complex issues. Yeah, because I know you know a lot about BMI. The deep sciences. We have a lot of highly intelligent individuals here. We got UTEP, we got engineers everywhere. We got the people with thick glasses that will tell you about, you know, the macronutrients, micronutrients at the molecular level. So what we want to do is we want to bring that kind of knowledge here and showcase what practicality comes. Because it’s so good that it’s in a book. We need people to explain it to us. And I really appreciate you coming up and sharing that with us. Any other comments as to what you want to leave us with? [00:57:06][56.2]
[00:57:07] Just thanks so much for having me. It’s been really a pleasure just talking to you guys. And if there are any questions anyone has, please feel free to reach me at my Web site. That’s tayloredforperformance.com. And then again at my Instagram taylor_lyle. So thank you so much for your time. [00:57:27][20.3]
[00:57:27] Yes. We’re really appreciative of you. And go where we can see ourselves here. And we’re here in the little podcast. And though we’re experiencing a little bit of social distancing. [00:57:37][9.7]
[00:57:54] But anyway, thank you so much. And we definitely look forward to having you back as you’ve been a really great source of just being a fun conversation. Thank you so much. And we look forward to having it. [00:58:04][10.0]
PODCAST: Dr. Alex Jimenez, chiropractor in El Paso, TX, and Dr. Marius Ruja, chiropractor in El Paso, TX, discuss how our immune system can help maintain our health during these COVID-19 times. Inflammation is the immune system’s natural response to protect the human body from injury, infection, and illness. However, chronic inflammation can ultimately cause more harm than good, according to healthcare professionals. While further evidence is still required, people that have underlying health issues, such as diabetes and asthma, can have a higher risk of getting COVID-19. Dr. Alex Jimenez and Dr. Marius Ruja discuss how following a proper diet and participating in exercise can help decrease inflammation and regulate our immune system in order for the human body to much more effectively protect us against the effects of COVID-19.� – Podcast Insight
[00:00:05] It is going live. Mario, hi. How are you doing, man? Today we’re doing a presentation, my brother on health and immunity. How you doing, my brother? [00:00:16][11.0]
[00:00:17] Excellent. Excellent. You know what? This is a topic that everyone’s talking about and we all deserve to have a great conversation and most of all to support each other with knowledge and with positive intent. Absolutely. [00:00:35][18.4]
[00:00:37] Mario, what we’re gonna do today is you and I, as we discuss, we want to present this information for the public so that they can kind of understand that, first of all, this is by no means any sort of treatment, any sort of, it’s a basic disclaimer that I have to say that all treatment must be performed by a licensed doctor. This is only for educational purposes. Clearly, it is not a treatment and it is not a diet. It’s not used for diagnosis and treatment as a standard disclaimer would go, typically I’ve had that presented. But what we’re gonna be doing now is we’re gonna be doing a webinar series, Mario and I, we’re gonna be doing a four series webinar where we’re gonna be discussing health and immunity and how we can improve our immunity in the process of getting our bodies to be strong enough. [00:01:23][46.3]
[00:01:23] Now, we’ve been going through this process of COVID-19 and the SARS. And what we want to do is we want to give ourselves a better option, a better treatment protocol that is there for us so that we can kind of come up with a plan to help our body support itself. So Mario and I put together these program protocols here. And what we want to do is we want to present a nice presentation where we’re gonna go over natural approaches to health and immunity. Now, Dr. Ruja, he practices on the central side of town. I practice in the far east of El Paso. And we provide our patients with quite a bit of information. But many times people want to know what they can do. So what we’re gonna start doing today is we’re gonna basically start talking by what we can and cannot control about the virus. Now, one of the things that we’ve learned is that separation is probably the best key and we’re using social distancing as one of the things that prevent us from getting proximity. Now, I like to give people a little bit of insight as to what we’re doing in our offices to prevent the virus from spreading. Mario, tell us a little bit about what you’re doing in your particular practice when you’re doing prevention for when you’re treating patients and you’re working through your protocols with your patients. In my office… [00:02:39][75.8]
[00:02:39] We have a system through that we used through environmasters in each one of the rooms, fumigating each room, and then also we utilize U.V. light for a specific use of disinfectant all the way from bacteria, virus and fungus, U.V. light, and the other thing that we use is obviously the masks. We wear masks inside, we space patients. And we also ask them if they could wait in the car until they get to be seen and they can call us directly. And that way they feel more comfortable. So if we get more than, let’s say, three patients at one time where we can’t place them in different rooms and we like to place everyone in different rooms. So they’re not together, you know, next to each other. We ask them to wait in the car and then we will actually call them and let them know we are ready for you. And then they walk in. They go directly into the room and the procedure is done. And so those are things that we’re doing. And then, of course, you know, we’re disinfected tables. We’re doing all of that. We use a lot of UVB lighting. That one is really, really positive in terms of prevention. Everyone washes their hands when they walk in. The first thing they do is they go wash your hands. And we’re really, really encouraging people to do the same thing when they get home. We want to be a model for our community to say, look, don’t just do this because you come to my office, do this at home with your family, how about that [00:04:33][113.6]
[00:04:34] Likewise in terms of our office. We’ve taken the no-touch approach. One of the things that we do is we don’t have any sitting areas in our office no more. We have quite a few rooms. So what we have is the ability to open the door and we make sure that everybody has a mask. When we walk them in now, they don’t touch anything. They’re there. We’re totally touchless. We walk straight into the room. We have them laid down. We actually have the tables covered with special paper that actually prevents viral static. And we also once we work on them, they get up and they walk out a different door and they basically don’t touch anything other than the table. [00:05:15][41.2]
[00:05:16] So one of the things is that we don’t allow anyone to get near each other and they walk in, walk out almost in the design of our office. It’s a flow in and flow out a process. There is no treatment in the sense of touching the diagnostic treatment protocols as much as the computers. [00:05:37][21.4]
[00:05:38] None of that goes on. We ask all the questions. And the moment before the patient comes in, we sterilize the room. And after the room is also sterilized as well. So it’s a great process because if we look at the area of contact the doctors are wearing gloves and a face mask, they are protected. We have masks on and we also provide the mask for the patient itself. So we try to give it the most comfortable thing like yourself. We also do the process by which we have them wait in the car until they’re ready. Once they call. They go in. Okay. Ready. And as soon as we got the room ready, cued, it allows us to bring in a patient. So one of the most important things is to do the pre-post-treatment protocols on the viral static processes. And that’s the way we control the host. You know, sort of we are the potentials. Right. So together with the doctor, with the mask and the staff, with the mask and gloves. This prevents all the processes from occurring, at least in our area, because in your side of town, we’ve noticed that there’s also this predisposition as well as on our side. My side of town has a larger number, so of numbers that are showing up. So we have to be very careful that we have to control those hosts in that capacity. Now, I’d like to go over and begin the presentation and we’re going to talk about the things that create predispositions. And you and I were going over this. Coronary vascular disease is one of the highest predisposing factors. Diabetes. [00:07:07][89.2]
[00:07:09] We’ve talked about things like obesity, hypertension, age. Tell me a little bit about in your situation where, Mario, when you look at this list here, when you’ve seen that in the studies, what have you learned in terms of the predisposing factors that are also out there causing dramas to our patients? [00:07:27][18.3]
[00:07:28] You know that, Alex, is something that we all have to not just be mindful of, but we need to motivate people towards the highest level of health, which means decreasing your inflammatory process or inflammatory state of your body. OK, so when we’re talking about cardiovascular disease, diabetes, obesity, hypertension. [00:07:57][28.7]
[00:07:59] I connect that with metabolic syndrome, which we’ve had other shows before I can remember. And this is unbelievable because we talked about that prior three or four months. I mean, do you remember that, Alex? Yeah, we were talking about it. You know, we talked about it before anything COVID-19. And we really wanted to inspire our community and everyone to, again, decrease their risk for metabolic syndrome, which is what, the biggest one is, it’s obviously, you know, 150 plus triglycerides, the belly fat, obesity and type 2 diabetes. So that is huge. [00:08:41][42.4]
[00:08:42] So this is such a how shall I say it’s a connection. It’s a follow through with our insightful conversation that you and I had three or four months ago, Alex. [00:08:58][15.4]
[00:08:58] So, you know, the studies were presented and it became very clear early on in the COVID-19 saga that it’s just it’s still going on, that those that were unhealthy were the predisposed ones. It’s seamless when other, I hate to say it. But you could tell sometimes people were morbidly obese. It wiped out the whole family. And in one case where you could see that many were well, you have to ask yourself, why the whole family? But then we find out there were underlying issues regarding their health, whether they were diabetic or they had issues of hypertension. Now, one of the ones that are also really big is chronic kidney disease. I heard the number and then the statistics are showing that from 2 percent higher increased mortality to over 16 times more mortality rate with kidney disease. There’s a clear link between the blood pressure, the ability for the body to profuse that gets limited when the oxygen level goes down, that the failure of the kidneys, the heart, and the liver gets compounded by this disorder that affects the alveoli of the lungs. From what we’re understanding, it’s not so much the virus that kills us. It’s the inflammatory cytokine storm that actually causes this drama. So they’ve learned that people with radiation therapy, people that have predisposing chemotherapies, their lungs are predisposed to injuries, autoimmune conditions like lupus. Some disorders like even chronic neurological diseases like M.S., those people are predisposed because their immune system is in a different responsive state. So when we talk about these treatment protocols, one of the things that we have to do is how do we squelch? How do we deal with these reactive oxygen species that cause this cytokines storm? So our goal and our emphasis are until we have an inoculation or a vaccine for this process as we develop it. Our job is to mitigate the inflammatory reaction. And there are quite a few things naturally that we can do to mitigate this inflammatory response. [00:11:09][130.9]
[00:11:10] Now, what we can do is we’re gonna continue with here and we’re going to take a look at certain areas here. We talk about the comorbidities, Mario, tell us a little bit about that, a little bit about what we’ve seen here in terms of the comorbidities. And by the way, we have all the studies here. So as we do this presentation, all the links are going to be provided down on the bottom so that you can look at these studies individually and they make more sense to you when you can pull them up. [00:11:34][23.3]
[00:11:35] Alex, as we spoke earlier, three or four months ago when we started… [00:12:02][26.3]
[00:12:02] So getting back to what we’re talking about, again, the better we are prepared in terms of our optimal health. Our natural innate immune system, which is again, that blueprint through our DNA, RNA, and our recovery resilient pattern within ourselves, we are able to adapt and thrive. And get through all of these variables in life. I mean, we’re dealing with viruses all the time, Alex. I mean, last year it was, again, influenza, you know. I mean, you know, fifty thousand people. Again, I don’t have the exact numbers, but fifty thousand people died. OK. And, you know, through that, we’re looking at who, what are the risk factors, what are the comorbidities? What are those things that set us up for the largest failure rate? So when we’re looking at seventy-one percent and seventy-eight percent of those cases that there are really not working through and creating that resilience and working through the COVID 19 or other things, I mean, again, that’s what we spoke about three, four months ago. I mean, I just want to say, like we’re psychic, you know, like, wow, you know, this is like, you know, it affects it. [00:13:38][95.9]
[00:13:38] You know, and one of the craziest things is that the school’s out. And you know as well as I do is that every time we hear about this, we may find out that this virus is present in our population way before we’re even talking about it. We’re talking about. It’s gone from March to February to now early January. We’re going to hear about facts that this thing was present even in mid-December. [00:13:59][21.3]
[00:14:00] You’re going to see. I wouldn’t be surprised. [00:14:03][2.9]
[00:14:04] There is no logic behind the fact that it keeps on increasing. Other than the fact that this thing got out of hand way before even there was a notification. [00:14:13][8.5]
[00:14:13] And you don’t want, Alex, just to be on point with what you mentioned, the three things, whether it’s COVID-19 or whether it’s influenza or whether it’s anything, you know, stressing our immune system, we will fail if we have these predispositions. [00:14:32][19.2]
[00:14:34] Alex, diabetes, just like diabetes gives us a predisposition for cancer, doesn’t it? Yes, it does. Diabetes gives us a predisposition for cardiovascular disease, correct? Yes, diabetes gives us all that. And then you’re looking at chronic lung disease, obviously, because of the again, the ecosystem where COVID-19 thrives is, again, that respiratory, you know. Environment. So, of course, if that is at risk or it’s altered or it’s at a very low resilience pattern. You’re done. I mean, you will know definitely people who have asthma. Okay. Like my wife, Karen. She has asthma and she has chronic health issues. I mean, my gosh, you know, I mean, it’s critical that we are aware, Alex. We are aware. Mindful. Again, let’s not panic. Okay. But we’re aware, mindful, and strategic planning to deal with and work through these times. So if you have diabetes, type 2 diabetes, or type 1 diabetes, please be extra cautious. If you have asthma and/or any type of chronic lung disease, you know, please. I mean, you know what? You’ve got to decrease your exposure because your body is not able to deal with it. Right. [00:16:04][90.5]
[00:16:05] And one of the craziest components of this virus is that it’s very silent in most cases. [00:16:11][5.8]
[00:16:11] And most of the situation as we’re seeing the numbers come in, it’s those in the 70s and 80s range that are suffering the greatest amount. So, many times it’s the kids who bring it to their homes. And when we look at places like Italy, we look at places like Pakistan, wherever there’s a high concentration of populations and then the youth. It’s almost like they’re inoculating the homes and then those with these predisposing issues become the victims. So clearly what we’re seeing is that the individuals that may have nothing to do with being exposed are being indirectly exposed by those that visit them. So that’s why we as a population, you’re going to hear it everywhere in the news, as you hear it consistently, we have to be mindful of those that certainly surround in our situation. [00:16:55][43.2]
[00:16:57] I want to jump in and make this correlation that you just mentioned right now, the youth with the elderly and the secondary morbidity risk factors within our population. And I really, really honor and respect the fact that we as a nation, as a society in a city, I’m just gonna verbalize this. I know it’s not comfortable. I know it’s very irritable. It has economic, you know, effects. It has emotional effects. It has all of these things. But let me say this. OK. Number one. The youth, the children, them not going to school. [00:17:33][36.7]
[00:17:36] The… [00:17:36][0.5]
[00:17:38] Childcare facilities shutting down. That makes a lot of sense, doesn’t it, Alex? Because now the symptoms really with children, you won’t have any symptoms. I mean, we’ve seen a study right here. Dr. Robert Redfield, director of CDC. March 31, 2020, we’re talking about less, you know, 25 percent, how symptoms so children and the studies. [00:18:07][28.9]
[00:18:08] Twenty-five percent, like you said 25 percent of people. [00:18:11][3.1]
[00:18:11] What happens if those children have. They’re very resilient. They’re very strong. So now if they are exposed, they have multiple exposures with other children, with teachers, with all that. Then they go back to their parents and then their parent is either diabetic or has, you know, Crohn’s disease, fibromyalgia, or asthma. They are actually putting their own family at risk. So, you know, I mean, it’s such a sensitive area, Alex. And nobody wants to stay at home. And we definitely want our kids at school. I mean, I can tell you right now, you know, it gets to the point where it gets irritable. But I think for the greater good. Right. [00:18:56][45.3]
[00:18:57] Alex? For the greater good. We have this on the fact that these underlying issues are, you know, as the studies are, it was 60 percent of the people, as you see right there, have one underlying issue. If these had one, just one, whether it’s heart disease, kidney disease, a chronic liver disorder, these are the underlying diseases that basically and asthma and asthma is an issue. OK, so these of the three hundred. [00:19:23][26.0]
[00:19:23] Let me ask you this. What is the percentage? OK. You may or may not know this, but it just came to mind. What is the percentage of our population that is dealing with asthma or asthma-related issues? What are they? [00:19:38][14.6]
[00:19:38] That’s a pretty good substantial amount. I mean, I don’t know the percentage. It’s at least about 5 percent of our population is chronic or it has a predisposing issue with asthma. And if not, they’re in the triggering zone. Yes, they trigger that area where let’s assume they get it and their body becomes distressed in some capacity. They launch themselves into an asthma attack. That’s just asthma, not including the inflammatory response of this virus in terms of the cytokine storm. [00:20:07][28.7]
[00:20:08] You know, Alex, earlier this year, my wife Karen actually had to go to E.R. due to, again, respiratory issues and things like that. And I mean, it was a trigger. Again, December, January, you know, it’s like the little you know, that time where if you’re on the edge. That’s it. OK. That’s it. You won’t recover. [00:20:33][24.8]
[00:20:34] And it’s like, thank God that that happened then as opposed to now, Alex. Absolutely. I just think. I mean, and then my oldest son, Gabriel, he’s always had challenges. You know, kind of like, seasonal kind of like that. It’s like, man, it’s so frustrating for children. But I could just imagine for people 50 and older. This is devastating. [00:20:58][24.4]
[00:20:59] Exactly. It really is. It’s an issue that what we have to do is we have to figure out what’s going on. We’re noticing it’s most likely, males are one point three times the chance more… Males again? [00:21:12][13.1]
[00:21:13] Why is it always the males? Yes. Yeah. [00:21:15][1.6]
[00:21:15] Look at this percent, smoking 2.5 times a morbidity risk. COPD, congestive obstructive pulmonary disease, two-point-five to eleven times. Smoking is almost devastating if you’ve done it and you’ve been ill overnight. [00:21:34][19.0]
[00:21:35] This is a game-changer. And I want to advocate, motivate, and support, show love if you are smoking. Not just smoking, but vaping also. OK. I’m just going to throw that out. Absolutely. You have to agree with me. But just hear me out for the greater good again. [00:21:55][20.1]
[00:21:55] OK. Vaping. Smoking, any of those things. Please. It will put you at risk. And of course, certain people need to, you know, again, medications. I mean, I have, you know, patients that are using cannabis and CBD and all that for chronic pain. And you know what? I totally understand. Again, it’s for the greater good. The greater good. But the thing is, do you notice, Alex, within our conversations that we started five months ago, six months ago. Do you notice the same culprits show themselves over and over and over again? [00:22:35][39.6]
[00:22:35] Do you see that? Looking at it. I mean, metabolic syndrome. Didn’t we have the same conversation four months ago? Look at that. Smoking. Males. Remember, smoking and overweight. Remember that one? Crazy. [00:22:49][13.6]
[00:22:50] It’s crazy. A kidney, if you can see the disparity between 2 and 60 percent. That’s one that kind of is perplexing because the range. But when you understand kidney pathology, there are five stages of kidney disorder from kidney stage level 1, which is a mild amount of kidney issue all the way to a severe extent. And usually, we have blood testing but if you’re in stage 5 or stage 4, I mean, dialysis. No, the ability to breakdown the byproducts and to purify the blood, so to speak, and to clean it, so to speak, is going to be diminished of the kidney function is impaired in any way. So these are things that we have to look at in terms of what we’re doing now. We have some studies here in China and they’re already coming in. And they’re saying that 3 percent of the 8-year-olds, as with the first reports of this. Eighty-seven percent of the people live between the ages of 30 and 79 years of age, 8 percent, 8 percent. Only 8 percent are in their 20s, Mario. However, it’s a small mortality rate in the 20s, teens, less than 1 percent. [00:24:05][74.1]
[00:24:05] So it’s the teens. And we live in a very culturally similar environment, such as in Italy, where the children and the grandparents do co-mingle. Specifically, we rate we stay. And it’s very common that grandmas live with their families and the young are involved in that situation. It’s like the perfect storm if the kid gets it and brings it to the parent. Well, that’s exactly what’s going on. The love of the passion of hugging those children, though, they carry it and they don’t have the presentation of the symptoms, which most you know, a large number of people don’t have this presentation at all. Of their symptoms. Eighty percent of people don’t even have symptoms. So when they get that 20 percent of the more death of mortality, that’s the ones that associate with people that have issues. And when they’re in their 80s and 90s, that’s what happens here. We have fatality rates averaging in the US, of 2.3 percent. [00:25:01][55.9]
[00:25:02] When you threw this out. We’re talking about China now. We’re not talking about the US. [00:25:07][5.4]
[00:25:08] No, no, but this is China. But if you look at this, what is this? This is the fatality rate in China. So this is the same very similar to what’s going on in Italy. [00:25:16][8.4]
[00:25:17] Right. What I’m thinking about because I’m looking at 3 percent, 80 years old and older. Right. [00:25:25][7.8]
[00:25:26] And then huge. Eighty-seven percent. Thirty to seventy-nine. And I’m thinking. It should be a lot more for an older right, Alex. I’m just thinking. [00:25:38][12.3]
[00:25:39] You know what? Sure, there’s a reason. The reason is… Well, no, it’s not so much that at the elderly age, the immune system isn’t as vigorous as it is when you’re younger. So as what they’re seeing is that the immune system when you’re younger is a much more explosive potential. Right. So in that situation, someone in their late 80s, 90s, because we’re having even in our own town, we’ve only had one person over 80s that actually passed away. The majority of our people are, again, in exactly these ranges, which is… [00:26:12][33.1]
[00:26:13] Are they saying this? Because I want to really understand the article from February with JAMA. [00:26:19][6.1]
[00:26:20] Are they saying that the mortality is 3 percent death or 3 percent survival? Mortality percent is mortality. The death rate? The death rate. So that’s what I’m saying. I was expecting 80 and older to have higher mortality. [00:26:36][15.7]
[00:26:37] Yeah. OK. So that makes sense. [00:26:38][1.1]
[00:26:38] Yeah. Does that make sense? I was expecting them to be like 90. [00:26:41][2.8]
[00:26:42] No. No. And actually, if you look at El Paso Times and the El Paso presentation, you’ll see that the parabolic curve happens between actually in the 70s and 60s. So that’s where the big amount of people that are passing away in… [00:26:55][12.7]
[00:26:55] And are there more surveys? There’s more. You know what? I’m trying to understand the why factor, Alex. So what I’m thinking about is those people from 30 to 79. They have more interaction, social interaction with diversity. People who are 80. Again, I hate to say this. They’re pretty much secluded, like on their own. And we visit like grandma once a month. Exactly. Yes. [00:27:23][27.7]
[00:27:23] You know, so that’s what I’m thinking. That’s got to play into it. You know, that’s got to play into it. Because the reality is when I see my elderly, many of them want to live on their own. And many of them. And the perfect storm is having the elderly come cooped up together. And that’s where we have the rest homes where people are actually in the health care, in the hospice areas, in for the elderly sick homes. Those people have high numbers. And you see in the news where those areas are very large and we see that happening. So I think there’s a lot to be learned as we’re going in this. One of the things that we’re trying to do here is to give people a heads up as to what’s going on. [00:28:04][41.0]
[00:28:04] And we’ve noticed that an early sign of susceptibility or that you’re being exposed to this is actually the lack of smell, that was very surprising to me, like the inability to smell it resembles like, you know, what’s happening. But again, I’m thinking, you know, because of the pathway, the pathogenic pathway, again, your breathing in all of that. But again, taste. Correct. [00:28:40][35.1]
[00:28:41] Well, they both go into effect, much of the smell is what we taste on. So we’re seeing that these kinds of parables or parallels are being noticed. Well, the things that we’re noticing is high inflammation, burden induced by vascular inflammatory myocarditis. So in the inflammatory response. What we’re noticing is that if the person is having some sort of inflammatory response and it goes from the lungs to the heart and the liver, these people that have myocardial issues and inflammatory areas because they work on the type 2 receptors, the type 2 receptors, easy to remember. Type 2, there’s two lungs, two valves, two kidneys, OK. So those areas that have the two in the type 2s are the ones that are going to get pounded really hard. So when we see that, we understand that there is an association with inflammatory vascular issues for that. Now, we also notice that there’s a lag time. Now, what we’ve noticed here is that there’s a five day lag time now the influenza virus hits you at a rate of actually almost two days, two days. We’ve had a range between actually it’s almost seven, but they’ve averaged the number to five days. Meaning by the time the symptoms are present, you can actually know that something’s affected you. The influenza virus nails you at two to three days, which is a very fast-moving bug. This one doesn’t move as fast. But it does have the symptoms within about five days. [00:30:10][89.2]
[00:30:11] And actually, what you’re saying in reference to. Can you move that to the previous one? Yes, please. Absolutely. So, again, I just want to reiterate in our conversation, the first five minutes of the conversation when we talked about was about the inflammatory processes of the body. Yes. That just reaffirms that anything in your body that is at a risk factor. The risk factor of inflammation, whether it’s your heart, it’s your lungs, it’s your kidneys. Those are direct, very direct markers, risks and morbidity factors of, you know, what of ours. [00:31:02][51.2]
[00:31:04] Outcomes with COVID-19. Absolutely right. There’s no question. So if you are dealing with heart issues, if you are on heart medication, if you are on beta blockers, if you are in that conversation, please be not just mindful. [00:31:22][17.8]
[00:31:24] Again, don’t panic. But listen to our conversation on our podcast and… [00:31:32][8.2]
[00:31:33] Future presentations because we want you to plan and understand, but not to panic and just, you know, be all over the place. You know, we want to make it through this time. You know, and not just to, you know, buckshot, you know, just wear a mask and because I wear a mask. I’m going to be fine. No, you’re not. [00:31:57][24.2]
[00:31:58] Mario, we were talking about the common symptoms presented because there’s a lot of confusion as to sneezing. There you go. Right. Yeah. So one of the things is that we have to look at the common presentation. The virus stimulates Interleukin 6 and Interleukin 9, Interleukin 8 too, these particular ones, affect the hypothalamus through the prostate gland and approach through. What that does, that creates the immediate response for temperature. So, once the body releases those inflammatory cytokines, it causes the immune system to kick off so that the immune system is kicked off. It’s usually done at the launching of the hypothalamus. The hypothalamus raises body temperature. The first one of the very first signs that people have. So when we look at this, it’s not uncommon that the most common symptom in this presentation is a fever. The fever is the thing that we actually assess, which we knew. And you mentioned that one of the things that we also do is to assess this dynamics is to determine if you have a fever. [00:33:06][67.7]
[00:33:06] In the beginning, people were sneezing and it caught us at the same time as the hay fever stuff, you know, in the sneezing that happens locally. It’s almost if you sneeze, you felt like you were exposed to it. But the reality is sneezing is not the presentation that is noticed on this virus. This virus starts replicating. And by the end, it really makes its heyday when it hits the lungs. So by the time it hits and it causes a reactionary thing at the longwall or the alveoli, that’s when it causes the inflammatory reaction to spill out the cytokines that trigger the temperature change. So it’s like it does not like the normal. Like I got a hay fever, I got nasal congestion. These people are actually being affected in a much more drastic way. It goes directly for the lungs. It enters the blood system. It goes and it later does translations of the DNA. And once it starts producing that the body identifies that the cells die and then the immune system kicks in. By that time, you start having congestion. So the cough and the fever are somewhat kind of misplaced sometimes. So we have the one that usually tipped us off. The earliest is the fever. So the fever. And this is where again. [00:34:20][73.7]
[00:34:21] It is the same pattern. Same pattern as the flu. [00:34:26][5.2]
[00:34:28] Things that need to be mindful. I mean, this is not something. It’s not a different animal. No, it’s not. It’s a different species, but it’s in the same family that we’re talking about. Fever is the body’s response to fight the virus. Correct. Correct. So that’s what it’s doing. Your body is responding to fight and to increase temperature. And look at the correlation again. I want to make things simple because sometimes we get so, so complicated and things like that. I want to kind of bring it down to the common conversation. Number one, what do you hear in the news and media? The higher temperature in your environment, once it goes over 80 degrees, the COVID-19 decreases is that what we’re hearing? Absolutely. That’s it. It correlates with fever. So now the body is attempting to do the same thing. The body is fighting to increase its own heat for a lack of better words to fight the virus. Okay. And then with that, you’re talking about cough now again, clogged shortness of breath. Now it gets a little more specific because again, it’s not just runny nose. A lot of people, you know, they all have runny nose. And this is oh, I have COVID-19. Well, that’s not such a big marker, too. I have shortness of breath. Yes. And this thing. And I have fever. Okay. With coughing. Now that we need to get real. Because just for you, coughing without fever and shortness of breath is a different conversation. See, Alex? [00:36:12][104.6]
[00:36:13] Yeah. And one of the common things is that people have headaches. They have dizziness. These are all the chills. That’s a big one that people sometimes start feeling overall aches. They start having shortness of breath once the lungs are involved in the pulmonary exchange of oxygen is limited. That’s where the body starts trying to produce. The heart kicks up. The same receptors in the heart along with temperature increases to tachycardia. So these are the areas that are being identified. So we can see that there is a correlation of those coronary issues that are secondary sputum production. So from here to here, we can actually see from this area here we’ve got the majority of symptoms. We do end up having headaches. But look where you notice nasal congestion. It’s way down there, 2 percent to 5 percent of the people actually have the presentation in COVID virus of nasal congestion. There are cases where we’ve noticed that the method and the mode of transmission sadly is hand-washing and touching the face in the triad, in the triangular region of the nose. That’s the eyes and the nose area in the mouth. This is an area also oral fecal is also a place where the virus kind of propagates. So when we’re looking at that, we have to make sure that we wash our hands very good when it comes to oral fecal. It seems kind of disgusting. But the reality is in our population, people may sometimes not wash their hands or if they do wash their hands, they touch the faucet before they wash their hands. Does it make sense? So at that point, someone comes in after and touches the faucet in a public restroom and bam, you got it. And you basically touched your face, makes sense? [00:37:52][99.4]
[00:37:53] And you know what Alex? This same conversation, again, is nothing new. So people need to use common sense. They need to be mindful and focused when I go to the gym. OK, let’s just and forget COVID-19, forget all this stuff, OK? You know, go to the gym to work out. You have everybody’s stuff on the bench, on the dumbbells, on everything. Correct. [00:38:26][33.1]
[00:38:27] Everywhere. So let’s look at it this way again. Go back to the basics of life. The basics. Number one, wash your hands before you eat. Wash your hands after you go into a different environment. Wash your hands. Sanitation. Hygiene. Let’s step it up, everybody. Step up your hygiene. Don’t take it for granted. OK. And just because you wear a mask. But you’re not washing your hands. Well, let me tell you, you have your mask over your nose. In your mouth. Correct. Close to your eyes. Exactly. That’s a conversation, right? OK. So that comes in through the eyes. Why? And then let’s say you eat well, you’re going to have to take your mask off to eat. So this is where that exposure is if you don’t go wash your hands. And a lot of people are using these hand sanitizers like crazy right in there. Don’t put it and dump it. My point is to wash your hands. Correct. Absolutely. And really do that. So that’s a very good point, Alex. Again, when we go to the gym and work out how many times do we wash our hands after we leave the gym? How many times, Alex? [00:39:42][74.6]
[00:39:42] Every single time. We don’t leave. We don’t. We don’t leave. I wash them many times. Oh, I really want to wash it. The first time. The second time. Get the bugs off and then spend a little bit washing the arms and the elbows. Nice. [00:39:54][11.7]
[00:39:55] Because you have to know what’s going on. We’re finished. No. 3. You want to, like, get that movement in and wash it all the way here, you know, like all the way to this, not just here. Don’t just drench your fingers. [00:40:07][12.6]
[00:40:09] The virus protects itself by an outer coating. That is liposomal. It’s fat. Right. So one of the crazy things just kind of think about it. How do you get fat off your dishes? You wash it with soap. Soap destroys the cell wall of the bacteria. Of the virus. So in this situation, you could see that just hand washing. That’s why everyone talks about it. Is one of the main reasons that we can discuss that. [00:40:36][27.6]
[00:40:37] We notice that the eyes we heard early reports that the eyes would be like almost they’d all have like bloodshot eyes in the beginning. It was a very common presentation. Well, the reason is the immune system is protected very much at the eye level with the conjunctive level. So one of the things, if something enters through the conjunctiva. You will have a reactionary response at that level. So a lot of times you’re going to see a lot of people producing kind of eye weeping and because it enters through the eyes as well, it’s not as much as common as it does in the nose and in the mouth. [00:41:09][32.1]
[00:41:10] But it is an area which goes to your point, we have to have eye protection. So in that sense, the best thing we can do if we’re in an environment such as a clinic is to have at least some sort of face coverage to prevent that stuff from occurring, from floating around anywhere that it goes. Did you want to add anything on that particular point? [00:41:29][19.5]
[00:41:30] Yeah. You know, what I wanted to add is, again, the connections with other viruses. You know, I remember when we were dealing with AIDS. Right. Fluid exchange, eyes, you know, and again, you know, AIDS, HIV. But again, those types of things need to be renewed in our daily usage and function. Again, be aware that just because you’re not touching your mouth, you’re touching your eyes. That’s an open portal. It’s going to see it as it’s an open portal to our brain. Brain blood barrier. It’s an open portal to our system. And so with that, it’s very important that we are not only aware of it, but we protect ourselves in those areas. And what I would say is overall the distancing. You know, I think this is a distancing. I mean, we’re not going to wear goggles everywhere we go. OK. I mean, that’s just OK. You know what? The distancing is important. And again, that spread, that coughing, OK, you’re not going to catch it by walking next to someone and all of a sudden it jumps into your eye. [00:42:54][83.8]
[00:42:55] Exactly. That’s right. Is it OK to say, it’s not going to jump into your eye? [00:42:59][4.5]
[00:43:00] No. Yeah. And that’s what they’re talking about. [00:43:03][2.6]
[00:43:03] So what we’re talking about is we’re talking about those things. So I don’t want people to kind of. Get confused and go, oh, my gosh, I got to wear goggles all day, everywhere. [00:43:14][10.4]
[00:43:14] So, you know, in terms of once it breaks into the cells and once it does that, one of the graces that once inside the cell, the virus can make up to 10000 copies itself per hour. Ten thousand copies. Mario the cell, once it enters the liposomes in the ribosomes, it takes over the system. It uses an Android system where it basically just re-creates its body parts and it creates all the parts for itself to propagate. Ten thousand per hour. That’s per cell. [00:43:44][29.9]
[00:43:45] Hey, Alex. I love this quote. OK, by Andrew Pekosz. I love that guy, John Hopkins. So he knows exactly what’s going on. I love this quote. It’s kind of like, you know, you have these unexpected visitors breaking into your house and they’re there for a while and they’re going to eat your food. You know what? They’re going to use your furniture and they’re going to produce 10000 babies and just trash it. And there it is. I love that because that’s where our own immune system has to block these. You know, again, unexpected visitors say no. You know what? We’re going to quarantine you and we’re gonna kick you out. And that’s where the older we are, the more susceptible we are, the less resilient we are. [00:44:40][55.0]
[00:44:41] And with our secondary morbidities of CVD, of diabetes, of obesity, of stress, of sleep. [00:44:50][8.6]
[00:44:50] We didn’t talk about that, Alex. Lack of sleep. Right now, you and I haven’t covered that with these guys. [00:44:57][6.5]
[00:44:57] We are going to be discussing at length the things that we can do, Mario, in terms of the treatment protocols, because, well, we’re just doing as it is kind of a beginning of this process. But here we discussed and we discussed this earlier. We talked about the ranges. You can see here that the fatality rate is one point three eight. But you can see that the ratio is the highest in this particular group here. And as you look at that age group between the 60s and the 70s, that much falls in line with our town. And what we’re seeing is that in ours, ours is more like this in this town and it’s going like this in our side. We don’t have this because usually, we’ve done a good job. And we were able to identify early that the carriers of these things were nonsymptomatic. So we’ve been able to hold that number of the elderly, elderly. [00:45:48][50.4]
[00:45:48] We are doing a great job in our town. [00:45:53][5.0]
[00:45:54] So, you know what I mean? We looked at the again, the ratio from the Chinese model earlier, Alex. But again, I want to edify and compliment the again, the mayor, Mayor Margot, and all of the county and city officials working diligently, Veronica Escobar and the other representatives. You know what? We are doing great. We’re doing a great job. We’re doing extremely well compared to Houston, Dallas, Austin. We’re doing tremendous. And we need to pull together, work together, support each other. [00:46:40][45.8]
[00:46:40] I got to tell you, it only gets to that point, d’ margo. You almost had like a linear cut to this day. As soon as we had sixty-five that were positive. He shut the town down. He shut the town down. He just basically shut it off instantly. He put into the effects of the greater order, which was the governor’s orders. He put that into effect, closing down the schools, closing down all the aspects, closing down the parks, closing down everything because he knew then that his job and that was prior to us having one loss of life, just one loss of life. [00:47:15][34.8]
[00:47:16] That’s before all that happened. [00:47:17][0.8]
[00:47:17] Our mayor jumped on it, and we’re actually very lucky in this particular town where we live in that we’ve been able to stop the massive hits that happened because we actually triggered the I guess the parachute push or the pull to slow down the city way before most towns would ever. I doubt there were very many towns that after 65 people were positive, they shut it down. We are the 17th largest city in the United States. We are bigger than guess where we are bigger than Miami, Mario. Do you realize that we are bigger than Miami and we were able to stop it? So to your point, our mayor did very well by shutting down the city and brought all those positives. During tough times. [00:48:01][43.6]
[00:48:03] Leaders have to make tough decisions. Period. You know, we have to. They have to step up. May not be popular, may not be, you know. Warm and fuzzy. But again, for the higher good, the higher good. [00:48:21][17.6]
[00:48:21] Exactly. Exactly. [00:48:21][0.6]
[00:48:22] We have to do that in another component that I’m not sure if you have a slide on this one. [00:48:28][6.2]
[00:48:29] But in terms of our exposure also, you know, with our sister city, Juarez, Mexico? [00:48:38][9.2]
[00:48:40] It’s a totally different conversation, isn’t it? Yeah. [00:48:42][2.5]
[00:48:43] I can see a delineation because they shut the borders that much of what happened in terms of let’s say our sister city has a lot to do with the awareness, also the proximity and the close quarters of how people live here. We’re probably a little bit more spaced out. We. We closed down the city and we really did a lot of mitigating factors to prevent distinct from getting out of hand on us. So as we kind of looked at this, we have been able to respond in a little bit much more aggressive fashion than what most people would have been able to do. So why does it spread so quickly? This is what we were talking about earlier. We’re talking about this is getting into the points of where the mechanics of it. The ACE-2 area, these are receptors. The virus has these little prongs and these little spikes they call it’s engulfed. It’s a bi lipid layer area that protects it. And inside it has an RNA molecule, a chain that is when it’s going to deploy on you. [00:49:48][65.6]
[00:49:49] But the question is, it’s going to land on some component of the body. And what we’re learning and this goes to the treatment protocols that we’re gonna be discussing it a little bit later, that when we discuss these areas, we can see that the receptors in these areas are the ones that actually receive it. And from there it deploys, it’s pod. And once it deploys its pod, then the virus actually enters the system through that area. In this area right here through the membranes, typically through a membrane wall, usually at the alveoli or the tissue that it actually affects. So these are the areas where the body works on it. So the treatment of the anti ACE antibodies disrupts the interaction between the virus and the receptors. So what we’ve been trying to do is to stop it here. We’ve been trying to directly vaccinate against it. And then now when we do natural effects, we go from the inside’s ability to mitigate the messy reaction that happens in this whole area here. So those are the dynamics of what’s actually going on. It’s not so much that the virus itself does the killing, but it’s the inflammatory reaction that the body strikes against it that causes the direct reaction to the virus. So because once the virus kills the cells, the cell membrane dies, then what? Because macrophages, granular sites, and all the kind of cool things we’ve can talk about actually cause inflammation in the body. This is what the deal is with a virus that we have seen. We talk about the spikes. This is the spike. This is where the ACE-2 blocker or the receptor is received. And this is would be the cell in this area. So in that particular region, that’s how the science of soap because this right here, this is what you and I were talking about. That layer there is a bi lipid layer. That lipid layer gets totally disrupt with. [00:51:36][107.6]
[00:51:38] Soap Mario. Believe it or not. So just hand washings would be very, very useful in this area. [00:51:44][6.0]
[00:51:46] I know you’ve been doing a lot of hand-washing in your office, correct? Yes. [00:51:48][2.3]
[00:51:51] So avoid certain foods. OK. So, you know, we have a DNA of foods, anti-inflammatory diets. We talked about that. You know, one of the things that you and I were discussing, we were talking about the metabolic diet and the metabolic syndrome diets. You know, these Mediterranean diets, when we’re dealing with anti-inflammatory diets, this is the things that are that we would be focusing on. [00:52:13][22.6]
[00:52:14] And what we’re going to be talking now is specifically focusing on anti-inflammatory foods and foods that are preventing sensitivities to our body that cause immune reactions, because if we mitigate the inflammation, it’s almost like we slow down the inflammatory process in our body or almost create a body that is less susceptible to inflammation. That’s the key. That’s the key. That’s the kind of treatment protocols we want to focus on. Now, when you looked at these diets, what was kind of proper diets would you recommend in terms of helping with the immunity for your patients? [00:52:48][34.3]
[00:52:50] Very, very simple. Then if you can go back to the prior slide once. So let’s look at this one. Let’s look at the GPS conversation. Can you circle that one right there? Excellent check. GPS number one. Get rid of gluten foods. Gluten again. Real simple. Gluten is all about the glue that is the glue in your foods, in your bread, preservative. Get it out. Eat raw. OK. There you go. Or gluten-free. How about that one. You can’t go wrong with popcorn. It’s great with me. All right. The other thing that we’re looking at again is to decrease processed foods. Alex, process, P is for processed. So, if it’s in a can? If it’s in a box and it’s been sitting there for more than 24 hours or 48 hours. You know what? Let’s not put it in your body because obviously those artificial flavorings, those preservatives, which is what? Chemicals preserving the taste and the process of that food. Right. For storage, that is not something that your body really needs. It’s not going. You know what? I just need more preservatives to my body because I want to be stronger and increase my immune system. So that’s the P, P is for preserves. Get rid of them. OK, and then that S is our favorite s and it’s not for supersonic. It’s sugar. Sugar. Get rid of it. Get rid of it because sugar is the most powerful inflammatory sizzle. [00:54:45][114.4]
[00:54:46] It’s that atomic nuclear bomb. OK. The sugar. [00:54:52][6.2]
[00:54:53] See, this is when you and I go to the store. We’ve noticed that everything is gone in the processed and the sugar isles. [00:54:59][5.8]
[00:55:00] Yes. Yes. The shelves are empty. If it’s a box, it’s gone. And then you go and then you go to the produce man, guacamole and you got tomatoes and you got the spinach. It’s there. But we got the boxes. Exactly. That’s amazing. You know that… [00:55:23][23.0]
[00:55:24] Of course, the feel-good foods that we really need to be mindful of that, because the longer you stay in your house, the longer you stay in your house, you are going to start to munch and crunch and start to have snacks. And usually those snacks are not baby carrots. They’re not celery sticks. No, no, they’re not. They are. Those snacks that you buy at the Dollar General. For a dollar and they have a lot of sugars. So that is what we call emotional foods. Emotional food. You want to feel good. You know, drink some wine. Let’s not forget about the wine. Very emotional. Yes, I know that. Just because I love you. [00:56:08][44.2]
[00:56:08] OK. Well, I don’t mind. I don’t go. Anyway, I know you use it. The red wine especially. But those are things that we want to be mindful of. [00:56:19][10.3]
[00:56:19] You know, stop the inflammation. And as we’re looking at those anti-inflammatory foods, the same kind of approach to a metabolic free diet, even a ketogenic diet is the whole focus is stopping inflammation. And inflammation is at the core of this. If we can squelch the inflammation in our bodies, we prepare our bodies in the event that we become exposed to this virus. So it is a simple approach to almost whenever you prepare your body for an event, a competition, you want to allow it to be as ready as possible. You don’t want it to be beaten down with processes that are inflammatory or reactionary that can burden itself. So it’s a very important component that where you’re saying, no, we have to look at a proper diet equals increased enhanced immunity. It’s that simple. When we look at it, it’s proper. A poor diet impairs the immunity reaction, which is going to cause a more reactive oxygen species. Now, our OSs, which are known as the body’s way, and mechanism of destroying things are good winning control. But anything in excess is what causes the issues. If our body is already cued up, if we have inflammatory foods, if your BMI is above, what’s the main number now that we’re using what’s twenty-six. Twenty what. Twenty-six is twenty-six if you’re BMI and that’s a measurement of waist versus hip and height. So we have to look at those numbers and you’re starting to notice that people that are not as healthy, that don’t exercise to a certain extent those are the people that are more predisposed to this event when it happens. [00:57:56][96.4]
[00:57:56] So it’s wise now under a doctor’s watchful eye to exercise, to do cardiovascular exercising, to drink the right amount of water, to make sure you get the proper sleep. Simple things like that are going to go very far in the healing process or preparing your body for it. Let’s say an event where, as they’re saying at this point in New York, they did a sample of the population. They said that at present, even of the nonsymptomatic populations that are testing in the suburbs, thirteen point nine percent, only 14 percent of people already have been exposed to it. [00:58:32][35.3]
[00:58:33] So when we’re looking at that, if this thing is going to go throughout a population at the rate that it is, it is wise to prepare our bodies. It is wise to prepare our body in an anti-inflammatory way. It is wise to get sleep. It’s wise to get the body mentally prepared and give ourselves this opportunity to eat properly so that we can actually prevent a massive assault in inflammation or an inflammatory way that helps the body. So things that we can do here, so support our immune system. [00:59:04][31.0]
[00:59:07] Take a look at that, Mario. So we have here. I love the stuff, Alex. [00:59:10][3.8]
[00:59:11] Yeah. [00:59:12][0.6]
[00:59:13] So when we look at, you know, wild animals, smash fish. OK. So we look at that. What is SMASH fish? [00:59:19][6.2]
[00:59:20] Alex. Come on. I’ve got to tell you. Well, salmon, what is this smash? [00:59:24][4.4]
[00:59:25] It is basically organic fish. [00:59:27][2.3]
[00:59:28] When you look at that, wild, wild, and loud salmon smash with its own eyes. Yeah, we need to call me on my hotline when we also put my hotline at the bottom, Alex. [00:59:46][18.5]
[00:59:47] I think we need to make sure that. And by the way, we’re gonna get to this one in a few minutes. So in terms of the plant-based diet, we want to make sure that that goes on, too. So what kind of things do you do for a plant-based diet, Mario? [00:59:58][11.8]
[00:59:59] You know, I will say this. I am basically vegan, Alex, with this wonderful COVID-19. I have become vegan. Yes, that’s right. So I am doing lentil soups. I am doing spinach with balsamic vinaigrette. I. Oh, man. I’m telling you, I’m going crazy. [01:00:23][23.7]
[01:00:23] Fruits and vegetables?. Oh, all the time. Grass-fed meats. [01:00:32][8.1]
[01:00:33] I don’t know if they’re grass-fed, Alex, but I’m still looking for those. OK. [01:00:37][3.9]
[01:00:38] You know what we’re we’re talking about here? [01:00:41][3.1]
[01:00:41] It was we’re also going to be talking and we’re going to have a special addition to this process because one of the areas we’ve learned that the gut-brain is a well-connected organ system, so to speak. [01:00:55][13.8]
[01:00:57] The hypothalamus-pituitary-adrenal connection is. It’s established. Now we’ve learned of one that is a great one, which is the intestine to lung connection. OK, so we’re starting to see that the intestine and the flora in the intestine has much to do with the reactionary or the inflammatory response in the lung. We’re gonna be discussing that, too, here. We have a lot of special stuff that we’re gonna be talking about. But the gut-lung connection. Right. So we’re gonna be discussing that. So when we’re dealing with things like high fiber, the whole purpose of the fiber is to feed our bugs. Right. To feed our probiotics or our bacteria that are evident at different stages of the colon. So what we want to make sure is to establish that a high fiber diet just does not have roughage, but a variety of types of fibers. It’s not good just to have one type of kale, but different types of vegetable. Green, leafy are different hard celeries, all different types of fiber assist different stages of the bacterial growth in the intestinal wall. And so it’s very important that we do this in terms of the nuts and the seeds. The oils, chicken soup. Yeah. You know, chicken. So why would chicken soup be so good? [01:02:11][73.8]
[01:02:11] We’ve learned that when we look at the ingredients in chicken soup, it really has everything from the enzymes to the bio mechanisms that help our body heal better. The bioflavonoids, all those things that actually help our body heal properly are in the chicken soup. [01:02:33][22.5]
[01:02:34] You know. I hear this, I don’t know if it’s correct, but it’s an old wives tale and it goes something like this. [01:02:43][9.1]
[01:02:46] Chicken soup was Jewish penicillin or Mexican penicillin? [01:02:51][5.1]
[01:02:51] I’m not really sure, but you know what? It’s powerful. Yeah, because I mean, you hear that it’s like all of a sudden it goes, right? Yeah. [01:03:00][8.8]
[01:03:01] I mean, it allows the body to react to all these things. Right. So when we look at these kinds of things, we actually see that these foods are all put together in chicken soup. You know, it’s great. It’s got everything it needs, man. So when we deal with snacks, we deal with ginger. We deal with turmeric, turmeric, anti-inflammatory. [01:03:19][18.4]
[01:03:20] It’s awesome. It’s like gold. I call it liquid gold for your immune system. Anti-inflammatory. Liquid gold. Yes, organic coffee. [01:03:35][14.4]
[01:03:35] And one of the things about coffee is that when we look at the coffee if it doesn’t say organic, it’s full of pesticides. [01:03:42][6.8]
[01:03:43] So we need to make sure that all your coffee and your tea is very much organic. The oils, the avocados, the macadamias, these are important because they basically establish the normal inflammatory response. [01:03:58][15.4]
[01:03:59] I love guacamole, avocados. Great fats, great I mean, I’m telling you, that one, I can eat that for like breakfast, lunch, and dinner. [01:04:09][10.4]
[01:04:10] I can too. The problem is, is that it’s too good and actually it’s kind of really good. We got all these things like turkey tail. Turkey tail. Mario mentioned turkey tail. Now, why would turkey tails be so good, huh? If so, it doesn’t look like the turkey tail is like even when you think about that, culturally speaking, my parents would love that. Just they just eat. That is the most important part of the turkey, oysters, lion’s mane. We’re going to have to kind of figure out where to get these kind of things. But like, OK. [01:04:42][31.4]
[01:04:42] OK. I’ll go with this one. And you can circle around a red circle around this one. Shiitake mushrooms are my favorite. They’re awesome. [01:04:51][8.9]
[01:04:52] And why is that? I just like to, it’s right there. Here it is. Hey, so what are you eating? Shiitake, I don’t know. It’s cool stuff. Do you know what I mean? Turmeric. I don’t know. It sounds kind of deadly, man. Like that tomb. Turmeric. What are you going to do? I’m gonna break. You know what. Shiitake is cool. You got to eat fun foods, Alex. [01:05:17][24.5]
[01:05:17] And as is it Mario. Mario, you said it right here. Clean eating is one of the most important foods. [01:05:24][6.4]
[01:05:25] Red peppers, blue peppers, green peppers, purple eggplants. I mean, the more color the better, the rawer, the better. I mean, keep it simple and of course there are so many things like… you can go into like the herbs like crazy. [01:05:42][17.5]
[01:05:44] Yes. I’m telling you. Just go to basics. Basics. You may not find my grass-fed meat. I mean, I don’t know if you have a farm or something where you’re gonna go after two chickens, but just make it simple. And I would say during this time of quarantine, being at home with your family, spending more time than you ever have, maybe wanted to spend with your husband or wife and children. Maybe. But also, there are no more excuses for you not to eat healthy. Yes. Not to cook your own meals. OK. There’s no more excuses. [01:06:28][44.0]
[01:06:29] And I would say again, in our prior conversations, the blessings of COVID-19, I know, I know people probably like, well, what’s he talking about? What’s Dr. Jimenez and Dr. Ruja talking about this is like risky. They’re crazy guys. [01:06:45][15.8]
[01:06:46] OK, well, let me tell you. Make the test into your testimony. Yes. Utilize this time to come closer together to your family. Start to cook together and eat together. You have no excuse now. You can’t say, well, I have a meeting at 7 o’clock. And you know you have no meeting. How about that one? You have all day to cook. Look at us, go somewhere and cook your own meal with your wife, with your daughter, with your son. Let’s start cutting some stuff. Make sure you don’t cut your fingers. I know that’s a new art for you. OK. And fix it and like eat over it. And like, hey, how does it taste? I think it needs more salt. You know, and you know what? Let’s make it more spicy. This is such an unbelievable opportunity. [01:07:42][56.2]
[01:07:43] Take advantage of it, guys. Yes. You did not see this time ever in your lifetime. You know, I want to say, Mario. I got to tell you that. [01:07:53][9.3]
[01:07:53] You’re absolutely right. You hit it on point. It is a very important time to retool our bodies, to fix it, to replenish it. It almost seems as if the reports are coming in, because, since that first presentation we made, the world is different. The carbon footprint is a whole lot smaller in the skies. The seas are clearer than they’ve ever been before. If that pause is good for the earth, that pause is good for us as humans. So we need to take that moment and to appreciate it. We’re gonna be coming across with these you and I, we’re gonna be doing these presentations and we’re gonna be doing this webinar to the next one next week particularly. And we’ll probably do more this week on other subject matters. But this particular on health and wellness and specifically on immunity, we need to hit. It’s a four-part series. We’re going to be hitting this. And as we got many more components to discuss, we’re gonna be going deep into the actual things that we can do, because from what we gather, the initial onset was to give us some list of supplements that we could take. We gave those on our prior presentations in our YouTube presentations and they’re there for you to review. It’s under the antivirus strategies that we did. But this is going to be an elaborate one as to the things that we can do to supplement our immune system and to make our immune stronger, not just the supplementation and the nutraceuticals. We’re looking at it from a nutrigenomics area and nutrigenetics component. We’re gonna be talking biochemistry, but we’re gonna be dealing in a more realistic way. So today was the beginning of our new presentations that we’re gonna be doing here with Eventbrite and through Eventbrite protocols, we’re not gonna be able to discuss our topics and presented to the population out there, not just to El Paso. Hopefully, we can help change more than just the clinical components and the biochemistry of people’s lives, but also the spiritual components of their lives, because that’s the functional medicine approach. Functional medicine. Our whole goal is to prepare the body’s ability to heal itself, to deal with, you know, accomplish degenerative issues, and to assist the body in a holistic fashion. So wellness components and natural medicine is a very important part of what we’re gonna be doing. So we look forward to doing that. And Mario, thank you so much for being part of this because you and I are going to make an impact a little by little, day by day, hour by hour. [01:10:27][153.5]
[01:10:28] We’re going to be making some impact. So it looks very, very good in terms of our presentation. And we look and see if you can share this out there and I’ll give it to the people. Anything else, Mario? [01:10:38][10.0]
[01:10:39] Yeah. Just to reaffirm and edify you, Alex. The vision that you started and being so gracious and inviting me to the party, as they say, this is not fun. It’s not about us. This is about. Impactful health, functional medicine. It’s about motivating, inspiring and giving support to life change and legacies. And I am very pleased and look forward to connecting with as many people as possible, not only in our community, but the viewers. We are here to share. And we’re here to be real and we’re here to create the simplicity of life function. So please take the time for you and your loved ones. Take time. Because you have it now to let them know how much you love them, how much you forgive them, how much you care for them. And then I will say this cook a meal together, eat it together, and share the love. [01:11:58][78.9]
[01:11:59] We’ll catch it there. We went a few minutes over, but we’ll be ready for next week. Brother, I love you. And we’ll keep on going forward. OK. But so I ended. I’ll call you at the back end. Bye-bye. [01:11:59][0.0]
PODCAST: Dr. Alex Jimenez, Kenna Vaughn, Lizette Ortiz, and Daniel “Danny” Alvarado discuss nutrition and fitness during these times. During quarantine, people have become more interested in improving their overall health and wellness by following a proper diet and participating in exercise. The panel of experts in the following podcast offers a variety of tips and tricks on how you can improve your well-being. Moreover, Lizette Ortiz and Danny Alvarado discuss how they’ve been helping their clients achieve their optimal well-being during these COVID times. From eating fruits, vegetables, lean meats, good fats, and complex carbohydrates to avoiding sugars and simple carbohydrates like white pasta and bread, following a proper diet and participating in exercise and physical activity is a great way to continue to promote your overall health and wellness. – Podcast Insight
[00:00:00] You know, Lizette we have been working with patients for a long, long time. And I want to ask you a little bit about what got you into fitness. OK. So start from kind of the beginning of, like what got you into this, let the people know what it is that, who you are and what it’s about. What was the reason? Yeah. Your story. So it really makes it real easy for us to kind of get it going. [00:00:30][20.8]
[00:00:31] OK, I’ll try to make it short. [00:00:33][2.3]
[00:00:40] OK. So basically, I’m originally from Juarez. So I’m originally Mexican. And I grew up over there and I went all the way through high school. And then I moved to El Paso to go to UTEP and get a degree in psychology. So my whole life growing up, my mom’s been struggling with weight. She’s always struggled with weight because my mom’s family tends to be overweight. They even suffer from, like, you know, heart disease and other diseases that just come with it. And so I grew up with that. Like, my mom was always on a diet. She was always exercising. She always had exercise tapes. [00:01:18][37.5]
[00:01:18] So I guess it was ingrained in me to not be in that situation, but it still didn’t stop me from gaining a lot of weight. Did you get heavy? [00:01:27][9.1]
[00:01:29] Yes, of course. Of course. Because I didn’t have the tools, you know, I didn’t know any better. So I was eating like we all normally do, you know, like when you don’t know about things, just a lot of bread and sweets. Soda. I didn’t really drink water like water, water daily until I was sixteen. Yeah. My drinks were always Coca-Cola, it was the family drink. The family beverage and then maybe like Kool-Aid and things like that. Yes. And so I didn’t start drinking water until I had to be on treatment for a UTI or something. When I was 16, and that’s when I learned my first lesson was, OK, well, you’re on treatment so you can’t eat like acidic things. So I couldn’t even eat lime, but I couldn’t eat candies either, so I couldn’t eat sugar. I loved tamarind candies. I couldn’t eat that. I couldn’t eat sugar, no chocolate, no coffee, no cream. Like, they cut a lot of things. And I had to drink only water. Like the first time that I had to drink a glass of water. I thought I was going to throw up like that bad like that’s how bad it was. [00:02:35][66.5]
[00:02:36] And so then a month of this treatment, I lost like 15 pounds and I felt amazing. And this is I’m 16. I’m like, oh, my God, this feels great. I lost all this weight. Of course, that’s all I was focusing on at that point because that’s, I was 16. Right. So it’s like, oh, my God, I lost all this weight. I look great. [00:02:54][18.2]
[00:02:55] And so I started exercising more with the focus of being more fit. And so little by little that happened. So that happened the rest of my high school. Then I came to the U.S., I started college and I gained like 30 pounds. Right. Like you do like one does, right? Yeah. And then I didn’t really care. I did care. I did care. But I didn’t care. Like, I wasn’t doing anything about it. But it did depress me. And it caused me a lot of inner turmoil and anxiety and just depression and things, among other things. [00:03:25][29.7]
[00:03:26] And so I started exercising. I always kept active. [00:03:28][2.4]
[00:03:29] Is what’s interesting because I grew up with my mom, like having the videotapes and stuff. I always was on and off exercising. And so then I started doing more research. And that’s when I started kind of teaching myself, you know, like, look up, exercises, look up. But luckily, we already had the Internet and things. So I learned a lot about that. And I started doing my own workouts and I started watching what I ate. And I started like eating every three hours because supposedly that accelerated metabolism, which now we know is not the case. But I started doing that. So that actually shrunk my portions and I learned how that helps, too. Mm-hmm. And then I was going to move to L.A. because that’s what I always wanted to do when I went to go over there and pursue a career. [00:04:09][39.9]
[00:04:09] At what age did you go to L.A.? [00:04:10][0.9]
[00:04:11] When I graduated from college, I was. Twenty four. Yeah. Twenty four. So I was twenty-four when I moved and. But before I moved I was like, well I can’t go to L.A. to want to be an actress and have 30 extra pounds. Because when I see TV, that’s not, you know, you’re sold this image, this image of I need to look like this and this and this. And of course, I never filled out any of the requirements, but I still wanted to do it. And so I really focused on this. Not in a healthy way, though, you know, like I was really not eating well enough. I was probably exercising too much and not eating the right things because while I was losing weight, I wasn’t necessarily feeling any better. And so once I moved to L.A., I continued to work out and study and learn and then I studied nutrition. When I was over there in the university, not the university, the city college. And so that’s when I learned and that was my next big lesson was when I learned about nutrition, how like certain foods and the like, too much of this, too little of that, the wrong balance of things, the importance of vegetables and fruits, which I’ve always loved. But you see the difference between filling up on vegetables and fruits instead of filling up on pasta and bread. Yeah. And the repercussions that that has on your health, not only on the way that you look like we were mentioning earlier, right, not only in the way that you look but also the way that you feel and just learning that changed my life completely. I remember one day when we learned about additives in foods and dyes. We talked about Red 40 and like how, you know, like all these additives can have repercussions. You know, they build up in your system. Kids usually get hyperactive more because of the mix of dyes and additives than they do because of the sugar. Because if you eat like a lot of honey, you don’t get hyper necessarily. But if you eat a bunch of like Skittles, maybe because it has a bunch of other things in it. And so we learned about that. And like oh red 40 and then I get home and my husband had like this three-pound thing of red vines and I’m like, oh, red vines? [00:06:17][126.0]
[00:06:17] What are those? Those like Twizzlers? [00:06:19][2.3]
[00:06:20] Oh, no, no. Three pounds, literally three pounds. Yeah. Yeah. [00:06:25][5.2]
[00:06:26] Oh, we can’t eat that. Like, I just learned all this. And so every time I learned something about something, it’s like a new epiphany and a new item that I didn’t keep on my shelf anymore. And you know, I was like this fluffy white bread that’s delicious on sandwiches has zero nutrition for me. I need to get something that’s more whole grains, you know, like if I’m going to do a PB & J, I need to find my peanut butter. [00:06:50][24.5]
[00:06:50] That’s just peanuts and my bread. That is like sprouted grains and whole grains. And if I’m really going to stick to the bread, I at least need to do it right. And so that really, like, just that knowledge changed everything for me. And then I decided to… [00:07:05][14.4]
[00:07:08] Get certified as a personal trainer, because I kept being told by people at the gym that I should. As they would come, I was like on my training and I was like, oh, we should exercise together or whatever. And they would see how I would exercise and push myself. And they’re like, have you ever thought of being a trainer? And I was asked that so many times. I was like, no, no, I just. [00:07:27][19.8]
[00:07:28] You’re crazy like no. [00:07:30][1.5]
[00:07:31] Of course not. Like, I just had that, I was told that by several trainers over the course of maybe five years. And I was like, you know what, maybe I should, because then people would ask me, hey, how do you do this? How come you’re fit? How come you’re this, well, OK, all right, I’ll do it. [00:07:47][16.1]
[00:07:48] But I also wanted to live in Japan. That was another dream that I was waiting to fulfill while I was in L.A. I went in the meantime while because, as I said, I’m from Mexico, but to go teach English in Japan, I needed to be an American citizen and my mom’s American. But I was a resident. I had to wait until I had my citizenship to apply to go to Japan. So in the meantime, I went to L.A. and I did acting and modeling there. And then I was like, OK, but let me go to Japan first. But what if I don’t get in? So I got my certification before I left. I did get in. I went to Japan for two years. [00:08:17][29.7]
[00:08:18] I taught PE classes in Japanese high school and it was super fun. I was an English teacher. But, you know, they have you get involved with the students. And it was just really, really fun because I taught them, I did three different ones and one was just all cardio, like high-intensity interval training then the other one was just yoga. And then the other one was strength training. And so, like, I kicked their little butts, but, you know, like it was awesome. [00:08:42][23.5]
[00:08:42] And then the teachers were, how old were they? How old were the kids? [00:08:44][1.8]
[00:08:44] They were high school. [00:08:45][0.4]
[00:08:45] The last three years of high school, because they do years like in Mexico, where it’s like three middle school, three high school. So they were between 15 and 18. [00:08:52][7.0]
[00:08:53] Wow. Yeah. Yeah. No, that sounds familiar. How did you begin. How did you begin your fitness stuff. [00:08:57][4.4]
[00:08:58] Oh, my mom’s always been super active. We come from a super active family just because my mom has like crazy amounts of energy, she’s always like, yeah, she’s like, let’s go hiking, let’s do something. [00:09:11][12.3]
[00:09:11] Let’s do this. Like, we never just watched TV or did anything. [00:09:14][2.6]
[00:09:14] So I just grew up exercising. And in sports, it was just always a thing. So yeah, I just continued it and then in high school joined high school sports. And then once I got to college, I wasn’t in any sports. And I just felt weird. Like once you have been active for so long, you can’t just sit around. So I kept working out, kept doing that. And then, you know, I really loved watching your body change. It’s fascinating. It’s so. Yeah, it’s so. I just watch my own body change and not even that, like you said, how you feel. You’re like, oh, I have so much energy, I’m sleeping great, I’m doing better in school. Like, everything just starts to come together. So I just changed my major. I originally wanted to do physical therapy because I wanted to help people. But then I realized that I wanted to help them in more ways than just that. And so I switched it to exercise science where it’s more focused around nutritional aspects and things like that, where I could kind of do almost I felt a little bit more with it for where I wanted to go in life. So then I switched into that and then we ended up moving to El Paso. And now we’re here and I’m oh, we love it. And we’re still working out when I have a son. So he’s always busy, always playing, and we’re always looking up like what’s the youngest soccer league that they have, like something to get them interested. I also think if you give people tools early on, it also helps so much then they don’t have to have that same struggle that you had, because even though my mom was always active, she was still always like on a diet. She was wanting to look how TV looks. And it’s not always realistic for us, you know. [00:10:56][101.2]
[00:10:57] Right. So and she never really went about it the healthy way because she was uneducated. So she was just kind of, sorry… [00:11:04][7.4]
[00:11:05] Mom, she just didn’t know about it. [00:11:11][5.7]
[00:11:12] She doesn’t know about fitness and how carbs and everything actually work in your body. She just sees Pinterest and she’s like, oh, same as how you were talking about earlier. Well, this keto works for them, so I’m gonna do it. But if you don’t know what’s actually happening in your body, you don’t know the results because you’re not doing it correctly, you’re not following everything, there’s so much misinformation. So I love that you love to spread information and teach our clients like real-life skills that they’re going to use and implement. [00:11:44][32.6]
[00:11:44] Lizette what kind of other clients do you have? What kind of clients do you like to train? What’s your thing that you enjoy the most? [00:11:49][4.5]
[00:11:49] My thing. Look, you know what? I enjoy all kinds. And I really have had all kinds of clients. [00:11:55][6.0]
[00:11:56] I’ve had everything from people who used to be athletes in school who now aren’t like they’ve only been out from being athletes for like six months. So they’re still super fit and they want to keep training, you know, so I can really push them really hard for that. [00:12:08][12.9]
[00:12:10] So that’s really fun because I get to play with them and really push them and have them do crazy things that I’d come up with. It’s like, OK, now let’s jump over that box. And then you’re gonna pick up this weight and then you’re going to do a clean & press and then you gonna turn around. Are you’re going to do it again? OK. Because they can. Right. [00:12:26][16.5]
[00:12:27] But then also something that I love is the people that are looking for transformation. They’re like, you know what? Like, I just feel sluggish. I feel tired. I just don’t feel good. I’m starting to feel the pounds adding up and I just have aches and pains. It’s like, OK, let’s start. I love seeing them progress. I love seeing a person who can do 10 squats and be dying. And then by the end of the month, they’re hitting out the 20 and by the 20, they’re dying. But they look so much stronger. They feel great. They already told me, I feel stronger, I can sleep better, you know. And that’s just so I feel like my favorite is probably the transformation. [00:13:11][44.1]
[00:13:13] Like seeing their aha moments almost when they realize that they’re like, I’m here is when I’m doing this is what I’ve wanted. And yeah, like you said, that progress. That you first start seeing that it gives them, you even motivation to help them even more. And it’s great. It just…� [00:13:29][15.9]
[00:13:29] Keeps going. Exactly like when people are like struggling to do a push up on their knees. And then the first time you see them do five off their knees and they’re so proud of themselves. Yes. [00:13:39][9.6]
[00:13:39] You’re so proud of them. It’s like, yes. Over like, oh, I didn’t have any cravings this week because they finally were able to put themselves through, you know, like cleaning out their eating. [00:13:52][13.1]
[00:13:52] And now they’re used to eating healthy and eating like the healthy versions of sweet things or whatever it is, you know, and just having them have their aha moment, having them feel and live the transformation and understand it and be like, I love this, I can do this and I want to do this forever. That’s my favorite. [00:14:10][18.1]
[00:14:11] That makes a big difference, you know. El Paso has been in the last couple of years. I’ve been here since 1991, so I’ve seen the transition. When I first came here, El Paso was really dilapidated. It was a different town. And I got to say that when I first, I came from South Florida, my background was a fitness person and we were all into exercise physiology in Florida and California when we came out. When I came out here in 91, it was, there was no one into fitness. It was hard. They didn’t understand what it was to diet. There were a lot of metabolic syndromes, a lot of issues with weight, you know, waist-hip ratios. It just wasn’t important at one point. As I mentioned before in a prior podcast says that El Paso was considered the fattest sweatiest town in the United States. At one point. So this is within about. Around 2000, I started seeing a migration of a lot of fitness people and a lot of people that really took to it. And it’s really cool to see you guys because you guys have a love for fitness. [00:15:07][56.4]
[00:15:09] That’s endemic everywhere in El Paso, where right now we’re inside of the Push Fitness Center. It’s a Crossfit type of fitness center. Daniel Alvarado owns it. And he’s the one that actually might be here in a few moments. But what I wanted to say was that the world has changed in terms of fitness and it’s got a lot of individuals like yourselves out there teaching people, showing people. Where do you teach people at? Where is your fitness center at? [00:15:33][24.4]
[00:15:34] Well, right now, at the moment, I am not at a fitness center, but when I do have a fitness center, where I have been is Matt’s personal training and wellness center, which is on Airport Road. And so I am one of the trainers that use those facilities. [00:15:51][16.5]
[00:15:52] Before that, I was working at Gold’s Gym. But right now the goal is to have my own small, just small gym for only personal training. Personal coaching. Yeah, yeah. I originally wanted to have like actually kind of like this, like the push fitness, you know, not necessarily Crossfit but like a small gym where anybody can come and do their workouts. And also I’d like hit, I like teaching like short 30 minute hit classes. [00:16:16][23.9]
[00:16:16] When you say hit, what do you do particularly in your hit classes? [00:16:18][2.1]
[00:16:19] My gosh, so many things. [00:16:22][3.2]
[00:16:24] So for hit, I enjoy anything that is a lot, enjoy is a very particular word because it’s like you kind of hate it at that moment, but then you feel so good afterward. [00:16:34][9.8]
[00:16:35] And it’s a lot of jumping. So a lot of plyo. Plyometrics. So a lot of jumping. A lot of like box jobs. Burpees, love the burpees. The best thing is the combos of burpees and something else. So for example, like a burpee to a clean & press, burpee, clean & press and then just do that like 10 times and then you do something else. A lot of slam ball. You know, I love doing those in a lot of compound movements. And I also like doing the HIRT, which is high-intensity resistance training. So it’s kind of like hit. But instead of so much jumping. Right, you’re doing more of the strength. So really pushing, pushing, pushing short sets. Repeat, repeat, repeat. Between four and six minutes. And then I give a break, maybe 45 seconds to a minute and then we keep going. [00:17:18][43.0]
[00:17:19] That’s awesome. You know, with the transition, with the people who are stuck at home. How have you adapted to that situation in terms of the COVID protocol? [00:17:27][8.4]
[00:17:27] No. Well, basically virtual. Just seeing everybody virtual. I live in a small apartment, but I have a space where I can move. So I just tell my clients, make sure you find a spot in your house, your backyard, wherever you can. Where you have enough room to do A, B, and C before we have our meeting. And then we meet up and on Zoom. Zoom. Uh-huh.[00:17:49][21.6]
[00:17:49] And basically I usually end up working out with my clients. I’m going to be honest with you. I can’t stand there watching you do push-ups. [00:17:58][8.1]
[00:17:58] You know what? That’s true. It’s true. It is a fitness individual. I don’t know the idea that the best workouts are when you do it with somebody. Right. So, you know, in terms of even as a young kid, I was involved in training individuals and it was not fun watching. You know, it’s like I’m wasting my life here watching you. Right. So you get in there with them, you know, and while you’re in there, you give them the right amount of time to rest. And it’s almost like back and forth. So it’s kind of in tune the same way. So I like that. What other things do you do in terms of the times? The time? [00:18:32][34.0]
[00:18:33] Well, besides that, because a lot of people don’t have equipment at home. So I am implementing a lot of my hit workouts with the people that can do it. But for example, my older clients, they can’t really be, you know, like jumping around and doing things like that. But we work more on balance and flexibility and just basic strength. So no equipment workouts, which honestly, you don’t necessarily need equipment to get a good workout. You can always kick your butt with nothing like you, just your own body weight. So I do a lot of body weight. If people happen to have a lot of us have equipment, you know, at home, like some of us have a couple of dumbbells or a band or something. So I just adapt to whatever they have at home, be that nothing or a full gym at home. You know, some people are lucky and they just have a full gym so I can go all out. [00:19:22][49.1]
[00:19:22] What do you think of this new movement with the rubber bands and people using, you know, elastic bands to be able to supplement? [00:19:27][4.7]
[00:19:27] I like it. I like it a lot because of several things. One, it’s cheaper, so it makes strength training more reachable for anybody. More approachable. [00:19:39][11.5]
[00:19:41] And you can take it anywhere so you can travel with them. You can keep your routine even if you travel. And another thing that I like as a trainer and fitness person, you know, you need variety both in what you eat and what you do activity-wise. So I think they also add a nice variety to what you can do with them. The only thing is you need to know, like with so many other things, you need to educate yourself or have someone educate you about how to properly use them because it’s so easy for a band, for example, to put it in the wrong place by your knees and put the pressure in the wrong place, and I’m sure as you know, you could mess up joints and things by not putting the right equipment in the right place. So if you’re using a band wrong, you could potentially maybe cause some damage if you don’t. Don’t know how to use it properly. [00:20:29][48.3]
[00:20:29] Yeah, we were, I was watching, my son, who he actually trains people and they got caught in Chicago and they were kind of held in the university and no gym. The gyms were closed and out there in Chicago as well. And they developed these kinds of rubber band techniques. [00:20:45][15.2]
[00:20:46] That are amazing. And he calls his group, the functional fitness fellows. But what they learn is with all those exercises that you guys do with the rubber bands, you know, it really helps out the joints because the rubber bands kind of glide in the direction of the body movement. And that’s not obvious until you go through it. You feel like, man, this feels good. This rubber band. And then you also get the negative joy out of it, too, because you’re holding it from snapping back. Right. So it’s really a really cool thing. So I think that’s cool. What are the, do you work on diets as well? [00:21:19][32.6]
[00:21:19] Yes. Yes, I actually do a lot of nutrition. So anybody that I train for fitness, I also coach them in their nutrition. Again, we were talking about how they go hand-in-hand. You can’t have one without the other. And so for diets, I usually, it depends on what people’s goals are. Most people, especially in El Paso, like we’re talking about, most people are looking to lose weight, get fit. Right. So first of all, to lose weight, we need to balance things out. I always, always suggest to everybody, just for health in general, is to balance your plate in a way that half of it, half to 75 percent of it, should be vegetables. [00:21:59][39.3]
[00:22:00] That’s what I just, makes me happy, you know. Yeah. And I think that’s the best. Why? Because they have fiber. They have vitamins, minerals. They have all the good stuff that we need. [00:22:08][8.6]
[00:22:09] Well, if you look at a food plate now, if you just Google like what a food plate should be. So much of it is grains and bread. And it’s not. It’s like the person who made it isn’t. They need more vegetables, you know. So that, yeah, we need more. [00:22:24][15.1]
[00:22:24] I struggle with that with clients precisely because they see that plate. And it’s like but here it says that I need to have bread every day. A quarter of my plate should be bread. Well, no though. Yeah. Especially not if you want to lose weight and especially not that bread. It’s like, you know. [00:22:42][17.7]
[00:22:42] And so basically I always recommend. You want weight loss. You want to feel better. Let’s cut out all the super processed grains first. First of all, no pasta, no bread, no cookies, no processed sugar, no added sugars. That’s my first step. [00:22:55][12.5]
[00:22:55] And what do you, what do they say when that happens? What are they going to get? [00:22:58][2.7]
[00:22:58] They get very sad. But it’s also like unknowing sadness. [00:23:06][8.0]
[00:23:07] Like I knew you were going to say that, you know, it’s kind of like they don’t say it, but you can see it in their eyes. And it’s like, I’m sorry. Like, I know everyone wants to hear magical. What do you call like a recipe, a magical recipe that just like snaps and I can eat and do whatever and just Netflix all day and eat chips and be skinny but and fit? But you can’t like. You can’t. Yeah. So, yeah, 50 to 75 percent veggies. The other quarter or half should be balanced between proteins and healthy fats and maybe a few carbs but whole grains. And I always suggest that whole grains and that type of starches and things are kept to a minimum. [00:23:49][42.0]
[00:23:49] I always recommend especially for weight loss, either just keep them out completely or two to three times a week. I would say no more than three times a week is what I recommend. And I usually recommend my clients to eat their grains, whole preferably, you know, brown rice or quinoa or buckwheat. Oh, my God, I’m loving buckwheat. I just started buying it and eating it. And I love it. [00:24:11][22.1]
[00:24:12] I mean, but it’s very little like you literally need half a cup. You know you don’t need a million pounds of this. You don’t need to fill up a bowl with rice or something and then put like three vegetables on it. [00:24:24][12.5]
[00:24:24] It’s the opposite. [00:24:25][0.3]
[00:24:25] So do you do the Zoom diets, too, as well. Do you help them out with their diet? [00:24:28][3.0]
[00:24:28] Yeah. Yeah, we do. So I do. For nutrition coaching we usually talk and kind of like this. [00:24:32][3.8]
[00:24:33] It’s basically a conversation, you know the first time I get to know my client, we talk about it. What are your needs? What do you do? What is your schedule? Do you like to cook? Do you have time to cook? [00:24:44][11.7]
[00:24:45] Because all of these are important things, you know, and. Yeah, and yeah cooking makes life easier. But at the same time, not everyone has the time or ability. [00:24:52][7.6]
[00:24:53] And you want to make a plan for them that they’ll stick to. [00:24:55][2.2]
[00:24:55] Yeah, exactly. And you want them to stick to it. So I always try to work with them in regards to. Okay. What do you have available this and this and this. I make a note. We talk about it. I give them the information we verbally. But then once we’re done, now that we’re doing it this way, once we’re done, I send an email that has all the knowledge that I have. So everything that we talk about portions, the plate, portion sizes. So, like, measure your proteins like this. Like, for example, your fist is good to measure your vegetables. And for example, for women, we want to eat at least four to six portions a day. [00:25:29][33.9]
[00:25:30] So it’s like that’s an easy way to eyeball it. [00:25:33][3.2]
[00:25:36] I’m not the best. Always, at getting four to six, but it’s a good number to have again. [00:25:41][5.5]
[00:25:43] Four to six is good. You know what? For many of the diets, you kind of try to figure out which diets can work for people. Sometimes we end up with like Mediterranean, low fat, low carbohydrate diets. These diets, they change. I’m finding that a lot of the, just for El Paso in general, from the Mediterranean to low fats to even the ketogenic diet and though there’s been a lot of talk about the ketogenic diet. Do you do that? Do you offer those or what kind of diets do you like working with an individual, with an individual? [00:26:12][29.8]
[00:26:13] It really again, it depends on the person, because you also have to take into account like vegan people, people who are vegan, who are vegetarian or who have certain allergies to certain things. And so you need to really take a lot of that into account. And so I don’t necessarily prefer those like very restrictive diets, like keto and things only because people have a really hard time sticking to them. [00:26:41][28.2]
[00:26:42] I don’t know anyone who can for a long time, no. It’s hard. [00:26:44][2.4]
[00:26:45] And then they always want to, like, kind of cheat. And it’s like, oh. But I had this, too. And it’s like, no, no, no. Like, if you’re doing keto, it’s so specific. [00:26:52][7.1]
[00:26:52] Like Kenna was talking about, if you don’t know what this process is doing in your body, like there’s a specific reason why you’re only supposed to eat A, B, and C, but not D, E, F, you know. And if you add a little bit of these other ones, you’re throwing the whole thing off balance and instead of losing weight and still feeling better, you’re going to actually ruin it. So I prefer to work on something that is sustainable, which would be just OK. Kind of like portioned yourself. Try aim for the plates. But I do like paleo. Yeah, I love paleo or like primal ish. Yes. I always say that my diet is kind of primal ish. How so? Because I stick mostly meats, vegetables, fruits, seeds, nuts, vegetables, fruits, meats. I don’t do a lot of byproducts like I’ll eat eggs for example that. But that’s something that you could have gotten, you know, primally. I do. And then the ish comes from the grain sometimes, you know. Mm-hmm. So my ish comes from grains, sometimes cooked potatoes which, obviously that wasn’t a thing that they were doing. And my added sugars, I guess, which I don’t do a lot of. And I use monk fruit and I use stevia. But for the most part, I try to eat as whole as possible. And I consider that primal ish. Because it’s mostly things that are the least processed possible, and that’s what I prefer to give people. [00:28:24][92.0]
[00:28:25] Do you give your clients like help in the grocery store? Like, I know I learned when I first went to college and I had to buy my own groceries, that if you stick to usually the outside of the grocery stores, you’re gonna be way healthier because once you start going in those aisles, that’s where you start. All of the bad stuff, all the additives, it all starts coming in. And a lot of people I didn’t even think about it until I was in that position. I was like, wow, that’s true. Yeah. So what kind of tips do you give your clients when it comes to grocery shopping and success and things like that? [00:28:57][32.6]
[00:28:58] Basically that. Exactly, yeah. When I first heard the saying I was already doing it, but I hadn’t thought about it. [00:29:04][5.8]
[00:29:05] And so when I heard shop the perimeter of the store is when I thought, oh, no wonder I never know where anything is inside, like in the middle. I always if I ever need a can of something. Yeah. I’m like I don’t know where they have that or like if I’m going to bake. And I actually need regular flour for something like I don’t know where that is because I always just like shop the perimeter of the store. So yes, that’s I would definitely do that when shopping. [00:29:31][26.1]
[00:29:32] Just stick to buying things that have the least amount of processing. [00:29:36][4.4]
[00:29:37] So if you go around the perimeter, you get all your vegetables, you get your meats, you get your animal products right. You have your eggs, your milk, your cheese, you have all those things. So I think that’s a really good idea. You also have your freezers, which while they do have all the bad frozen stuff, they also are frozen fruits and veggies, which, as we know sometimes can be better than buying fresh, because if the zucchini is sitting in your fridge for two weeks, it’s lost a lot of nutrition. [00:30:04][26.5]
[00:30:04] But if you buy some frozen stuff, you can actually, you know, it keeps its nutrients a little better so you can make smoothies, especially for people who don’t have a lot of time. [00:30:15][10.5]
[00:30:15] I recommend frozen fruits, for example, and just kind of like throw them in there for the smoothies, some yogurt and let’s go, you know, quick breakfast. [00:30:22][6.9]
[00:30:23] We’re big fans, big smoothie fans here. Yes, big fans. Because, as you said, they’re just so fast. Yes. And you just throw everything you need in there. You’ve got your fruit. You can do vegetables in there, too. [00:30:33][10.3]
[00:30:34] Lizette, we have Daniel here. Daniel, come on in. Have a seat, please. [00:30:40][6.8]
[00:31:30] Daniel. Just to turn to you for a little bit here. I’ve noticed that in the last couple of days this place gets really packed in terms of people looking for new fitness during these periods of time. How has it been during this COVID period of time for you in terms of the diets, in terms of fitness? [00:31:43][14.0]
[00:31:46] It’s been a lot of adaptabilities trying to make sure to make everybody feel as comfortable and safe as possible, so we have constant like screening in every single class as far as wiping things down and mopping the area. I mean, the cleaners, the gym has never been cleaner than ever before, which is. [00:32:03][16.3]
[00:32:03] And I can attest to that. I love this place. I really wanna eat in this place, man. I want to eat off the floor. [00:32:07][3.9]
[00:32:10] But with that and then with still the online training promos that we’re doing, that I’m sending online it still gives people the option of either coming into the gym or doing it at home. We were able to rent, lend some equipment so they can feel comfortable and so do it at home until they feel safe and coming back to the gym. But through all of that, what I’ve told people is that they have to make sure that the workouts have to be a little bit longer than here because they’re living more sedentary lifestyles so they can’t eat the same as they were before. Even if you were used to driving from point A to point B, up and down, and round, you’re still doing more activity than you were before, because now you’re just behind the computer, sitting down and you sit down and then you go to the sofa. And then when you’re on the sofa, you water the grass. Isn’t going to the refrigerator… [00:33:04][54.5]
[00:33:05] Exercise? Unless you put your refrigerator a mile away from your house. That’s a good idea. Come to your house. Everyone can eat it at your refrigerator. [00:33:15][10.7]
[00:33:16] Only. Ten burpees on your way to the fridge every time. [00:33:19][3.3]
[00:33:20] Yeah, that’s a good idea. Ten burpees on the way to the fridge. You know what? That makes it worthwhile. Just punishment for opening the door. Exactly. [00:33:28][8.1]
[00:33:29] So I’ve noticed that everyone’s doing a lot of people, as I was just speaking regarding that she does the I guess the telehealth over the phone, over the systems, and in the Internet. And Zoom, you found that to be very comfortable. I know you began that process when this COVID got really hard and heavy. [00:33:45][15.9]
[00:33:46] You were all over it, like just talking to people one on one on the Internet. How did that work out? [00:33:51][4.9]
[00:33:52] Danny oh, me? Yeah. Yeah. [00:33:56][3.6]
[00:33:57] You know, it was a little bit. It was a harder transition for me first. Took me about a week after we shut down. To actually get it going. Just because. First of all, I’m not the craziest about even face time, I don’t like looking at myself when I’m talking to someone it’s weird. So I would have to shut off the camera. But then it defeats the purpose. You know, some people want to see you. So we develop videos and it shows you how to whether it’s me or another instructor and how to do the workouts and things like that. And then all our app is messaging. So you can instantly message on the app. And now we send out motivational quotes, daily tips, you know, things like that to help them keep them going. This is a transition because I got used to, you know, interacting with people on a day to day basis. So seeing me on a computer, which I hadn’t done in a very long time since I was back in school. Yeah. Was different for me, but it was good. I mean, you have to adapt to survive, you know. [00:34:54][57.0]
[00:34:56] You know, I’ve seen the whole world go through a massive transition in terms of the fitness. She was talking about the diets and how do you help people with diets and tune in to diets during this period of time? [00:35:07][10.9]
[00:35:09] Initially, first I ask what their lifestyle was like. Obviously, if they love working in a warehouse trying to keep them on a low carb diet like that is probably not the most ideal. They’re sweating, losing electrolytes, things like that. So they’re gonna be grumpy and dehydrated at the end of the day, so once they get their lifestyle, then from there I can adapt to their cording needs. You know, if they only work out three times a week, will we adjust more carbs on those workout days, less carbs on the non-workout days? So everything’s just right. Yeah, balance and manageability according to what the individual’s lifestyle is like. [00:35:50][41.4]
[00:35:52] You know, it’s really a big thing. And let me ask you this, how are people adapting to coming out and especially during these times? How are they feeling when they come in? And with all the regulations and all the fear that is behind people? [00:36:05][13.1]
[00:36:06] Well, we ensure that if before they walk into a door, if our main focus is that they can smell bleach, OK, if they can smell bleach, then our gym facilities are clean. So we try to keep that and I know this sounds kind of dumb, but I do ask people, hey, how does it smell? I’m sure you can smell the cleaning from the parking lot. Cool. We’re good. So that’s what makes people feel initially comfortable. Obviously they’re not inhaling it. So don’t misconstrue my words. [00:36:37][30.9]
[00:36:38] Well, well, well. We do have a biochemist on the line here. OK. So the biochemist would be my son and he calls me up and he goes… [00:36:46][7.2]
[00:36:46] Hey, Dad, listen, I know that you like the smell of bleach and I go yeah, that means it’s clean. But I want you to know something, chlorine is odorless. [00:36:54][8.3]
[00:36:56] It’s a good point. So he says it’s when it binds to certain urea molecules. Right. Where the smell of the chlorine comes out. So actually, the smell at a pool and the smell in an area is the actual effect of it’s combining with human dynamics. Isn’t that interesting? [00:37:14][18.1]
[00:37:15] So I don’t know if I wanted to know. [00:37:16][1.4]
[00:37:17] Oh, yes. I don’t think you wanted to know. But hey, you know what? [00:37:19][2.2]
[00:37:19] I got to tell you, it lets you know that when it’s being used and you smell that combination, it’s doing its job, working and working. [00:37:27][7.3]
[00:37:27] It’s working because chlorine. [00:37:30][3.0]
[00:37:31] Oh yes. Well yeah. Well you know I don’t know. This a different kind of show. I mean. He just took it to far. Yeah. Thank you. You took it too well but thank you for coming by Danny. No, no, no. [00:37:44][13.1]
[00:37:44] So, we’re looking at it and it really, really is a big difference because we’ve seen a lot of people. And what I was surprised with Danny is knowing how many people are, Lizette, there’s a lot of people out there, you know, that need the fitness. Right. Are you finding a lot of people coming to and knocking on your door to asking for your kind of like, help me now? [00:38:01][16.1]
[00:38:01] Because this is a real big problem. A lot of people don’t know what to do and they need help. Do you see that there’s a lot of people outreaching towards you right now because of the situation? [00:38:10][9.2]
[00:38:10] Yes, yes. Yes. Now, especially now that it’s been months and people are seeing the effects of their change of lifestyle, you know, the less walking, the less activity and the improper eating. Yeah, I have actually over the last week even I was approached by like three people within two days. Yes. That’s like not normal. [00:38:34][23.9]
[00:38:35] Right. Right. Because I’m not even promoting right now and we promote via social media. [00:38:40][5.3]
[00:38:42] You know, it’s like. Oh. Oh, jeez. OK. Yeah. Yeah. [00:38:45][2.6]
[00:38:45] You know what? I get ready to see sometimes though the context through the push and I see people 3:00 in the morning, hey I need help at 2:00 in the morning. People all over the time just we need help. We need to have individuals out there that can help us and guide us. So it’s really cool to see what’s going on. Let me ask you this in terms of these times, nutritional tips. Tell me a little bit about like what kind of nutritional tips you tell people. Danny just mentioned some things about, you know, certain things to eat. How do you do it? [00:39:13][27.9]
[00:39:14] Well, along the lines of what Danny was saying is exactly like a great point is making sure that what you’re taking in matches what you’re doing during the day. So if you’re doing your workout that day and you have like really intense workout or really intense job, you can eat maybe your carbs that day, you know, like add some rice or some buckwheat or quinoa to your lunch. On the other days, if you’re not doing anything, you only maybe walked for 30 minutes or an hour and then went home and just chilled all day. Then good salad, some grilled veggies, some steamed veggies, some grilled proteins or alternatives would be good. So my biggest tip is cut out all the additives that you don’t need, like sugars and super processed foods. But make sure that if you are exercising the days that you are active, you are ingesting the right amount of food and the right types of foods too, you know, like just basically that just match your foods, your intake to what you’re doing and mostly stick to the veggies, stick to the lean proteins. And then when you’re active, you can have a little bit of the starches. [00:40:26][71.4]
[00:40:27] I’d like to ask both you these questions because I know what we can talk forever and we have some gifted communicators here. But let me ask you this, Danny, in terms of like a visual how to set up a kitchen, you know, in terms of for success. I was, you know, kind of questioning. How do you approach a person and say, this is how I want you to set up your kitchen so that you can be successful? This is the domain. Everything starts in the kitchen. It starts there and from there propagates. So how do you help them out in terms of preparing the philosophy or the way of thinking for their kitchen? [00:41:01][34.2]
[00:41:03] In, man, that can be designed in 100 or one different, it depends on the person. [00:41:08][5.3]
[00:41:09] But. What I tell people is if they’re going to lose weight. [00:41:13][4.0]
[00:41:14] And it’s not healthy. Don’t buy it. That’s probably the easiest thing. Chips. Obviously, don’t buy them. Candy. Don’t buy it. [00:41:24][10.2]
[00:41:27] That’s true. Yes. [00:41:28][0.6]
[00:41:28] It’s a realistic way. Because if you buy it, I don’t care who you are. Even me, there’s a bag of chips at home. I’ll open them up and start eating away. [00:41:37][8.9]
[00:41:38] Yeah. Actually, yes. [00:41:38][0.6]
[00:41:39] So I’m not gonna tell people, you know, willpower. Just say no to those chips. It’s dumb, you know? It’s just don’t buy it because obviously at 9:00 at night, you’re less likely to go out to the corner store and buy chips or candy or ice cream or something like that. So it’s better you don’t buy it. So if, for example, your cheat day is on a Saturday, then go out on a Saturday and go buy, go to the grocery store and buy like somalo kind of ice cream. Don’t buy a tub of ice cream because you know, you’re eating it. [00:42:14][34.6]
[00:42:14] Well, I mean, you might finish in a day, but don’t. [00:42:17][3.2]
[00:42:18] But at least you have a gauge as far as what to do and what not to do. And then you can also do it as far as. Right. All right. So I didn’t buy this amount of extra and I saved forty bucks. Why don’t you take that 40 bucks and put it into like an extra count, you add it up? That’s an extra 300 bucks a month. And use that to reward yourself. You could buy, I don’t know whatever you’re into, not necessarily new clothes, something for your cars and for your house, you know, but find other means of reward for yourself, because if you’re just looking for food as a reward, then you’re going to go into a constant cycle of never losing weight. [00:42:56][37.9]
[00:42:56] Danny, you mentioned something that was real, real important. And I think sometimes we need some weight up quarantine ourselves because we’ll be good if we’re quarantined. [00:43:04][7.5]
[00:43:05] And one of the things is through the budget, if you can take the budget and you can say, I want to you know, my family typically spends, let’s say, four hundred dollars on their food a week because it gets expensive. Right. How about just say, you know what, I am not going to allow me this myself to spend more than 300 dollars. Right. And in that three hundred dollars, you kind of make you got to shoot it. Perfect. In other words, you’re not going to get the extra junk. The ice creams and the stuff you’re gonna get them, the stuff that is healthy inside the diet. And if you can do that. I bet you say that if a family that eats 400 hours a week can say, I’m going to make my budget last for 250, 250, let’s say 250, start with 250, and bust yourself to work 250 in that store and make sure that you don’t put anything extra at that point. You’ve hit close to the market. And before, you know, your refrigerator starts looking good, it starts looking nutritional things and you don’t have the extra the bonbons, the sugary stuff, the chocolates, the cookies, all those things get that are really, really bad in our diets. If they are expensive, too. And that’s what you were alluding to, that you say, you know what? That’s extra money. But if we don’t know and what’s 100 bucks a week for food and for a family that’s four hundred dollars a month? Well, that’s four hundred dollars. That’s five thousand dollars a year. That’s five thousand dollars. So if we look at it, if you look at one hundred, you can save about two thousand dollars almost. If you want a hundred fifty dollars. What can you do with two thousand dollars a year? That’s just on the budget side of things. Right. So if you can contain it and say, you know, I want to stick to that, it may help people also guide and make the right choices because I don’t have the option to go ahead and buy the chips aisle. That’s expensive. And that’s the stuff that gets us, you know, kind of unhealthy. Well, the well-nourished is what they call it. That’s what I call it in the books. Well-nourished. So those are the cool things. So let me ask you this in terms of nutritional tips for people to kind of be left with today, because I know we can talk for three days here. Nutritional tips. What are the nutritional tips during these times? If you could give them Lizette. Tell us about your nutritional tips for people during these times that would help them out. [00:45:14][129.0]
[00:45:14] My nutritional tips. [00:45:15][0.8]
[00:45:15] Well, part of like with the kitchen set up one thing that I feel like it’s important that you can implement. Some of the suggestions that I’ve said before is having the right kind of equipment in the kitchen, for example, if you have, for example, good nonstick pans. [00:45:31][16.2]
[00:45:32] That’s going to reduce the amount of oil because so many people are like, oh, well, just so it doesn’t stick a million gallons of oil, it’s like no no no get a good nonstick pan. [00:45:41][8.8]
[00:45:42] And then one teaspoon of oil should be enough to give your food a good flavor and kind of like, you know, measure yourself basically, measure your oil and make sure you have the right equipment. Bake things. Make sure you have stuff in the kitchen to bake, to grill. Anything baked, anything grilled is much better than anything fried. Right. Of course. [00:46:02][19.7]
[00:46:03] And get an air fryer. You can have. Oh, my gosh. Yes. You can get fries. You can have wings. But not extra greasy. You know, like every now and then when you have your treat instead of a super greasy meal, you know, you can make it. [00:46:17][13.6]
[00:46:17] So basically, just make sure you have the resources to make healthy choices. Like Danny’s point is exactly something that I always say is don’t keep it. That’s also my number one, is don’t keep junk at home. Only get it when you want it at the weekend. Whenever you cheat day is get one for that day and that’s it. Other than that, fill up on veggies and lean proteins and save the starch and the carbs for either when you worked out really, really hard, or only two to three times a week and only wholegrain. [00:46:48][30.9]
[00:46:49] Those are amazing tips. I could totally see myself doing that. You got some tips, Danny, for people during these times. [00:46:54][5.8]
[00:47:04] Make sure you distinguish whether if you’re thirsty or you’re hungry. It’s a lot of times people will confuse that. And so if you drink eight, 16 ounces of water, even you can swing it with a little crystal light. I don’t always recommend that, but you can chug that first. And if you’re still hungry, then your body needs some nutritional value. [00:47:25][20.3]
[00:47:25] But if you get full after you get energized, like you should be good, you’re just thirsty, dehydrated. [00:47:30][5.0]
[00:47:31] And then another thing too, is moderation of fruits. You know, apples and strawberries, blueberries, things like that. Anything like mangoes, bananas, a little bit higher in sugar. So maybe you can stay away from those because they sometimes will make you hungrier because they’ll release, certain hormones and they’ll trick your body into thinking that it’s really hungrier when it’s not. So a lot people will confuse that when you eat carbs. You sometimes get full, you get full for a short amount of time, and then you’re hungry right away again. And then you think your metabolism is going. But it’s not necessarily true. It’s releasing hormones as tricking the mind and the body to thinking that it’s hungry and it’s not full. [00:48:12][40.6]
[00:48:12] But in reality, you like it. You’re not hungry. Yes. Yes. So distinguishing those two as part of those, the top two of them on top of. Well, as I just said, that would help you. Like I said, the more basic, the better. The more complex, the more options give yourself, the harder it’s going to be. Every. There’s so many diets out there and they’re all good in their own way as long as you stay consistent. Yes. Reason diets don’t work is because everybody stops after fourteen or fifteen days and then they have to start the loop all over again. Takes 21 days to create a habit. So if you break that before you got it, you have to start every single time. So it’s like drive yourself crazy. It’s insane. You know? Yeah. [00:49:00][47.9]
[00:49:00] Well, I tell you, I’ve learned a lot. I’ve learned. You know, I’ve learned about monk fruit. You have mentioned the monk fruit and tell me before. But before you go, what do you, what’s your theories on monk fruit? Lizette. [00:49:10][9.8]
[00:49:11] Well, for now. So far. Yeah. Remember when Splenda was good? [00:49:16][5.2]
[00:49:17] What I gotta tell you right now, Splenda is like they’re saying, hey, you know what? Even stevia. You mean even organic stevia. It’s already like, you know, it’s on the cutlist. [00:49:24][6.6]
[00:49:24] Now it’s my Alzheimer’s. That’s right, Bill. You’re gonna leave me with no options. [00:49:31][7.3]
[00:49:32] Well, so far for until. For now, it seems like monk fruit. It tastes a lot like sugar. So it helps you with that like craving. But it doesn’t have the like the effect that the fruits or the grains will give you where your insulin is going to drop and then you’re gonna be hungry again. Or you store it in. It turns into fat or anything like that. So far it looks like it doesn’t. I love it because it doesn’t have that bitter chemical aftertaste. [00:50:01][28.7]
[00:50:01] That maybe some stevias do. And I’ve gotten away with sneaking that into desserts for kids and other people that don’t know that’s in it and they don’t notice the difference. Yeah, and they’re cutting a ton of calories. You know, I love it so far. [00:50:17][15.8]
[00:50:18] It’s an amazing little dynamic option there, because one of the things is, is that with diseases now, the monster is insulin. And if we can stop the insulin reaction from occurring, that is the name of the game, whether it’s through periodic eating or limiting your time slots of eating, the whole thing is to stop Lipoprotein lipase from putting it into fat. And the thing that does that is insulin. And monk fruit seems to not stimulate an insulin response. So that becomes the biochemistry, from what I understand. [00:50:49][30.5]
[00:50:49] And like you said, as of today, right now we don’t know. [00:50:53][4.4]
[00:50:53] So we’ll talk about those things as we go. Listen, guys, I want to thank you guys up and down on the bottom. You’ll see the connection to everybody here and the links directly to their facilities. And I look forward to having that. So we’ll be able to talk about some more things in the future. Thank you, Kenna. Thank you Lizette. Danny, thank you. Thank you, me. We’re all here. And it was a pretty comfortable place and it was a really interesting dynamics. And we’re gonna be bring different topics in. And as we go through the times and discuss those issues that are important to our people in El Paso, it’s very important to be able to kind of understand the minds, to be in with our patients. It’s not about them and us. It’s about we. So when we work together, we look together for solutions and it’s not so mezocryptic when you realize that people like us are all really trying to help everybody here. So look forward to connecting again and look forward to hearing from you. So, thank you, guys. Thank you again. [00:51:44][51.0]
Our brain is constantly working to help us make decisions, speak, read, and perform many other important functions. It’s also responsible for several involuntary processes, including breathing, regulating body temperature, and secreting hormones. The brain needs a consistent supply of energy in order to perform these essential functions. It mainly uses glucose as fuel for energy, however, does the brain really need glucose from carbohydrates to function properly?
What Happens When You Don’t Eat Carbohydrates?
According to healthcare professionals, the brain needs between 110 to 145 grams of glucose per day to function properly. Most people who follow a high-carb diet provide their brains with an abundant supply of glucose. However, what happens when you eat less than 110 grams of carbohydrates per day or even no carbs at all? Does your brain starve? Absolutely not! Our muscles and liver store glucose in the form of glycogen, a polysaccharide of glucose.
When you don’t eat carbs, glycogen in the liver is broken down into glucose and released into the bloodstream to prevent low blood glucose levels. While more glycogen is stored in the muscles than in the liver, it stays in the muscles to meet their demand for energy and it can’t be broken down and released into the bloodstream to prevent low blood glucose levels. After about 24 to 48 hours without eating carbohydrates, glycogen in the liver is depleted and insulin decreases.
The liver will then produce ketones, water-soluble compounds produced by the breakdown of fatty acids. Ketones are produced from the fats you eat or the movement of stored body fat. Ketones can penetrate the blood-brain barrier (BBB) and enter the bloodstream in order to reach the brain and provide additional energy. This ultimately means that ketones can also be used as fuel for energy when our body is running low on glucose from carbohydrates.
Can Your Brain Use Ketones Alone for Energy?
Our brain always needs some glucose for energy. However, healthcare professionals have shown that for several people following a ketogenic diet, ketones can be used to meet up to 70 percent of the brain�s energy needs. As for the rest of the brain�s energy needs, your liver can produce the glucose it needs through a process known as gluconeogenesis. Thus, the liver can meet the brain’s energy needs through stored glucose, the production of ketones, or gluconeogenesis.
Glucose Alone vs Glucose and Ketones for Energy
If you follow a moderate-carb to a high-carb diet, your brain may not be properly adapted to use ketones as fuel for energy. Therefore, glucose will be the main source of energy for your brain. However, when your body has adapted to following a low-carb or carb-free diet, the brain can easily use ketones to meet the brain’s energy needs and the liver can make as much glucose as it needs to meet the rest of the brain’s energy needs in order to function properly.
What are the Low-Carb and Ketogenic Diet?
While there is a lot of similarities between the low-carb and ketogenic diet, there are also several important differences. The differences between the low-carb and the ketogenic diet may include but are not limited to the following:
Ketogenic Diet
Carbohydrates are limited to 50 grams or less per day.
Protein is generally limited or restricted.
The main goal is to increase the production of ketones.
Low-Carb Diet
Carbohydrates can vary from 25 to 150 grams per day.
Protein is typically not limited or restricted.
Production of etones may or may not increase.
In conclusion, eating carbohydrates to use as fuel for the brain’s energy needs is an option, not a requirement. It�s true that the brain can�t depend on ketones alone as it always needs some glucose as well. It’s important to understand that your brain isn�t in any danger if you follow a low-carb or a ketogenic diet. However, before following any particular diet, always make sure to talk to a healthcare professional to determine if these nutritional guidelines are right for you.
For information regarding the effects of carbohydrates on the brain, please review the following article:
Our brain is constantly working to perform many important functions. The brain needs a consistent supply of energy in order to perform these essential functions and while it mainly uses glucose as fuel for energy,� the brain doesn’t really need glucose from carbohydrates to function properly. Glycogen in the liver is broken down into glucose. The liver will then produce ketones, water-soluble compounds produced by the breakdown of fatty acids. Ketones are produced from the fats you eat or the movement of stored body fat. Ketones can penetrate the blood-brain barrier (BBB) and provide additional energy for the brain. However, our brain always needs some glucose for energy. Your liver can also produce the glucose it needs through a process known as gluconeogenesis. Thus, the liver can meet the brain’s energy needs through stored glucose, the production of ketones, or gluconeogenesis. A low-carb or a ketogenic diet can provide a variety of benefits. Always make sure to talk to a healthcare professional to determine if these nutritional guidelines are right for you.�- Dr. Alex Jimenez D.C., C.C.S.T. Insight
Zesty Beet Juice
Servings: 1 Cook time: 5-10 minutes
� 1 grapefruit, peeled and sliced
� 1 apple, washed and sliced
� 1 whole beet, and leaves if you have them, washed and sliced
� 1-inch knob of ginger, rinsed, peeled and chopped
Juice all ingredients in a high-quality juicer. Best served immediately.
Just one carrot gives you all of your daily vitamin A intake
Yes, eating just one boiled 80g (2�oz) carrot gives you enough beta carotene for your body to produce 1,480 micrograms (mcg) of vitamin A (necessary for skin cell renewal). That’s more than the recommended daily intake of vitamin A in the United States, which is about 900mcg. It’s best to eat carrots cooked, as this softens the cell walls allowing more beta carotene to be absorbed. Adding healthier foods into your diet is a great way to improve your overall health.
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas*& New Mexico*�
Curated by Dr. Alex Jimenez D.C., C.C.S.T.
References:
Spritzler, Franziska. �Food for Thought: Does the Brain Need Carbs?� Diet Doctor, Diet Doctor Media, 17 Jan. 2019, www.dietdoctor.com/low-carb/does-the-brain-need-carbs.
Spritzler, Franziska. �How Low-Carb and Ketogenic Diets Boost Brain Health.� Healthline, Healthline Media, 26 Mar. 2016, www.healthline.com/nutrition/low-carb-ketogenic-diet-brain#section1.
Dowden, Angela. �Coffee Is a Fruit and Other Unbelievably True Food Facts.� MSN Lifestyle, 4 June 2020, www.msn.com/en-us/foodanddrink/did-you-know/coffee-is-a-fruit-and-other-unbelievably-true-food-facts/ss-BB152Q5q?li=BBnb7Kz&ocid=mailsignout#image=24.
Folate is a B vitamin naturally found in a variety of foods. The body can’t produce folate, that’s why it’s important to get it from folate-rich foods. Folate is naturally found in various plant and animal foods, including citrus fruits, avocado, spinach, kale, broccoli, eggs, and beef liver. Folate is also added to foods, such as bread, flours, and cereals, in the form of folic acid or the synthetic, water-soluble version of folate. Folate and folic acid have different effects on the body.
Our body utilizes folate for a variety of essential functions, including cell division, development of red blood cells, conversion of homocysteine to methionine, an amino acid used for protein synthesis, production of SAMe, and DNA methylation. Folic acid is also important for various metabolic processes. Folate deficiency has ultimately been associated with a variety of health issues, such as the increased risk of heart disease, birth defects, megaloblastic anemia, and cancer.
Daily Intake of Folate and Folic Acid
Our body stores between 10 to 30 mg of folate, most of which is stored in your liver while the remaining amount is stored in your blood and tissues. Normal blood folate levels range from 5 to 15 ng/mL. The main form of folate in the bloodstream is known as 5-methyltetrahydrofolate. Daily intake of this essential nutrient is different for people of different ages. The recommended daily allowance of folate for infants, children, teens, adults, and pregnant women are as follows:
0 to 6 months: 65 mcg
7 to 12 months: 80 mcg
1 to 3 years: 150 mcg
4 to 8 years: 200 mcg
9 to 13 years: 300 mcg
over 14 years: 400 mcg
during pregnancy: 600 mcg
during lactation: 500 mcg
Folic acid supplements play an important role in making sure that people who are in greater need of folate are getting enough of their daily intake. Increasing the daily intake of folate-rich foods is also important because these foods generally offer plenty of other nutrients that all act together to support overall health. Recommended folate daily intake increases during pregnancy and breastfeeding to promote rapid growth and help prevent neural tube defects in the fetus.
Folic acid is available in dietary supplements and fortified foods, including bread, flours, cereals, and several types of grains. It is also added to B-complex vitamins. Folate is also naturally found in a variety of foods, including:
oranges
orange juice
grapefruit
bananas
cantaloupe
papaya
canned tomato juice
avocado
boiled spinach
mustard greens
lettuce
asparagus
Brussels sprouts
broccoli
green peas
black-eyed peas
dry-roasted peanuts
kidney beans
eggs
Dungeness crab
beef liver
Uses of Folate and Folic Acid
Both folate and folic acid are frequently utilized for a variety of reasons. Although folate and folic acid supplements are generally used to treat similar health issues, they do offer different effects in the body and, therefore, it may affect our overall health in different ways. Moreover, getting the proper daily intake of folate and folic acid can improve overall health. The following are several of the most common uses of folate and folic acid supplements, including:
folate deficiency
inflammation
diabetes
brain health
heart disease
kidney disease
mental health issues
fertility problems
birth defects and pregnancy complications
For information regarding the importance of folate and folic acid, please review the following article:
Folate is a B vitamin that is naturally found in many different types of food. Because we can’t produce folate, it’s important to get it from foods that are high in folate. Various folate-rich foods include citrus fruits, avocado, spinach, kale, broccoli, eggs, and beef liver. Folate is also added to foods like bread, flours, and cereals, in the form of folic acid, the synthetic version of this essential nutrient. Folate and folic acid have different effects on the body. Our body uses folate for many important functions, including cell division, development of red blood cells, conversion of homocysteine to methionine, an amino acid used for protein synthesis, production of SAMe, and DNA methylation. Folic acid is also essential for many metabolic processes. Folate deficiency has ultimately been associated with a variety of health issues, such as heart disease, birth defects, megaloblastic anemia, and even cancer. Daily intake of this essential nutrient is different for people of different ages. Furthermore, folate is also naturally found in a variety of foods, such as bananas, avocado, boiled spinach, and eggs. Both folate and folic acid supplements have a variety of uses and they can help improve various health issues, including inflammation, diabetes, heart disease, birth defects, and pregnancy complications. Adding healthy foods to a smoothie is a fast and easy way to get your daily intake of folate. – Dr. Alex Jimenez D.C., C.C.S.T. Insight
Ginger Greens Juice
Servings: 1 Cook time: 5-10 minutes
� 1 cup pineapple cubes
� 1 apples, sliced
� 1-inch knob of ginger, rinsed, peeled, and chopped
� 3 cups kale, rinsed, and roughly chopped or ripped
� 5 cups Swiss chard, rinsed, and roughly chopped or ripped
Juice all ingredients in a high-quality juicer. Best served immediately.
Eating cholesterol-rich foods doesn�t increase your cholesterol
According to research studies, eating foods with HDL cholesterol or “good” cholesterol doesn’t increase your overall blood cholesterol levels. When you eat healthy cholesterol-rich foods, such as prawns and eggs, your blood cholesterol levels decrease, so your blood cholesterol levels stay balanced, or they’re only raised minimally. It’s actually saturated fats that you have to look out for when it comes to high blood cholesterol levels. Simply choose healthier food options.
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas*& New Mexico*�
Curated by Dr. Alex Jimenez D.C., C.C.S.T.
References:
Kubala, Jillian. �Folic Acid: Everything You Need to Know.� Healthline, Healthline Media, 18 May 2020, www.healthline.com/nutrition/folic-acid#What-is-folic-acid?
Ware, Megan. �Folate: Health Benefits and Recommended Intake.� Medical News Today, MediLexicon International, 26 June 2018, www.medicalnewstoday.com/articles/287677#recommended-intake.
Felman, Adam. �Folic Acid: Importance, Deficiencies, and Side Effects.� Medical News Today, MediLexicon International, 11 Mar. 2020, www.medicalnewstoday.com/articles/219853#natural-sources.
Berg, M J. �The Importance of Folic Acid.� The Journal of Gender-Specific Medicine: JGSM: the Official Journal of the Partnership for Women’s Health at Columbia, U.S. National Library of Medicine, June 1999, pubmed.ncbi.nlm.nih.gov/11252849/.
Dowden, Angela. �Coffee Is a Fruit and Other Unbelievably True Food Facts.� MSN Lifestyle, 4 June 2020, www.msn.com/en-us/foodanddrink/did-you-know/coffee-is-a-fruit-and-other-unbelievably-true-food-facts/ss-BB152Q5q?li=BBnb7Kz&ocid=mailsignout#image=23.
Fructose is one of the main components of added sugar. It is a simple type of sugar that makes up about 50 percent of table sugar or sucrose. Table sugar is also made up of glucose or the main energy source of the human body. However, fructose needs to be turned into glucose by the liver before it can be used as fuel for energy by our cells. Fructose, sucrose, and glucose are all naturally found in fruits, vegetables, dairy products, and whole grains as well as in many processed foods. The effects of this simple sugar on our health have been a controversial topic for many years. Research studies are starting to demonstrate the connection between fructose and obesity, diabetes, and even cancer.
What is Fructose?
Fructose, also referred to as fruit sugar, is a monosaccharide or simple sugar like glucose. It’s naturally found in fruits, most root vegetables, agave, and honey. Moreover, it’s commonly added to processed foods as high-fructose corn syrup. The fructose used in high-fructose corn syrup mainly comes from corn, sugar beets, and sugar cane. High-fructose corn syrup is made from cornstarch and it has more of this simple sugar than glucose, compared to regular corn syrup. Fructose has the sweetest taste of the three sugars. It is digested and absorbed differently by the human body. Because monosaccharides are simple sugars, they don’t need to be broken down to be used as fuel for energy by our cells.
Natural foods that are high in fructose can include:
apples
apple juice
pears
prunes
dry figs
sorghum
asparagus
Jerusalem artichokes
chicory roots
leeks
onions
caramel
licorice
molasses
agave syrup
honey
Similar to glucose, fructose is absorbed directly into the bloodstream through the small intestine. Healthcare professionals have found that fructose has the least impact on blood sugar levels. It increases blood sugar levels much more gradually than glucose does and it doesn’t seem to immediately affect insulin levels. However, although this simple sugar has the least impact on blood sugar levels than any of the other simple types of sugars, it may ultimately cause more long-term negative effects on the human body. Fructose needs to be turned into glucose by the liver before it can be used as fuel for energy by our cells. Eating excess fructose can increase triglycerides and lead to metabolic syndrome.
Why is Fructose Bad for You?
When people eat a diet that is high in calories and processed foods with lots of high-fructose corn syrup, the liver can become overwhelmed and start turning fructose into fat. Research studies are starting to demonstrate the connection between this simple sugar and an increased risk of developing a variety of health issues, including obesity, type 2 diabetes, and even cancer. Many healthcare professionals also believe that eating excess fructose is one of the main causes of metabolic disorders. However, there currently isn’t enough evidence to demonstrate the full extent to which fructose can contribute to these health issues. Nevertheless, numerous research studies have justified these controversial concerns.
Research studies have demonstrated that eating excess fructose can increase LDL or bad cholesterol which may lead to fat accumulation around the organs and heart disease. As a result, evidence showed that the deposition of fat in the liver due to the negative effects of this simple sugar can also result in non-alcoholic fatty liver disease. Eating excess fructose may also affect body fat regulation. Other research studies have demonstrated that because fructose doesn’t suppress appetite as much as other types of sugars do, it can promote overeating which may lead to obesity, insulin resistance, and type 2 diabetes. Furthermore, evidence has demonstrated that fructose can increase uric acid levels and cause gout.
For information regarding if fructose is bad for your health, please review the following article:
AS PREVIOUSLY MENTIONED IN THE FOLLOWING ARTICLE, FRUCTOSE IS ONE OF THE MAIN COMPONENTS OF ADDED SUGAR. IT IS A SIMPLE SUGAR THAT MAKES UP APPROXIMATELY 50 PERCENT OF TABLE SUGAR OR SUCROSE. TABLE SUGAR ALSO CONSISTS OF GLUCOSE OR THE MAIN ENERGY SOURCE OF THE HUMAN BODY. HOWEVER, FRUCTOSE NEEDS TO BE CONVERTED INTO GLUCOSE BY THE LIVER BEFORE IT CAN BE UTILIZED AS FUEL FOR ENERGY BY OUR CELLS. FRUCTOSE, SUCROSE, AND GLUCOSE ARE ALL NATURALLY FOUND IN SEVERAL FRUITS, VEGETABLES, DAIRY PRODUCTS, AND WHOLE GRAINS AS WELL AS IN MANY PROCESSED FOODS. THE EFFECTS OF THIS SIMPLE SUGAR ON OUR HEALTH HAVE BEEN A CONTROVERSIAL TOPIC FOR MANY YEARS. RESEARCH STUDIES ARE STARTING TO DEMONSTRATE THE CONNECTION BETWEEN FRUCTOSE AND OBESITY, DIABETES, AND EVEN CANCER. IN THE FOLLOWING ARTICLE, WE DISCUSS IF FRUCTOSE IS BAD FOR YOUR HEALTH. DRINKING SMOOTHIES ADD A HEALTHY NUTRITIONAL BOOST.� -�DR. ALEX JIMENEZ D.C., C.C.S.T. INSIGHTS
Sweet and Spicy Juice
Servings: 1 Cook time: 5-10 minutes
� 1 cup honeydew melons
� 3 cups spinach, rinsed
� 3 cups Swiss chard, rinsed
� 1 bunch cilantro (leaves and stems), rinsed
� 1-inch knob of ginger, rinsed, peeled, and chopped
� 2-3 knobs whole turmeric root (optional), rinsed, peeled, and chopped
Juice all ingredients in a high-quality juicer. Best served immediately.
Red peppers have almost 2.5 times more vitamin C than oranges
Citrus fruits like oranges are a great source of vitamin C, however, there are other fruits and vegetables that offer an even better boost of this essential nutrient. Just half a red pepper, eaten raw, offers more than your requirement of vitamin C for the day, according to healthcare professionals. Cut it into crudit�s for a healthy mid-morning or afternoon snack. Red peppers are also rich in a variety of other essential nutrients, including vitamin A, B6, folate, and antioxidants!
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas*& New Mexico*�
Curated by Dr. Alex Jimenez D.C., C.C.S.T.
References:
Gunnars, Kris. �Is Fructose Bad for You? The Surprising Truth.� Healthline, Healthline Media, 23 Apr. 2018, www.healthline.com/nutrition/why-is-fructose-bad-for-you#section1.
Nall, Rachel. �Is Fructose Bad for You? Benefits, Risks, and Other Sugars.� Medical News Today, MediLexicon International, 28 Nov. 2018, www.medicalnewstoday.com/articles/323818.
Groves, Melissa. �Sucrose vs Glucose vs Fructose: What’s the Difference?� Healthline, Healthline Media, 8 June 2018, www.healthline.com/nutrition/sucrose-glucose-fructose.
Rizkalla, Salwa W. �Health Implications of Fructose Consumption: A Review of Recent Data.� National Center for Biotechnology Information, BioMed Central, 4 Nov. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2991323/.
Daniluk, Julie. �5 Health Benefits of Red Peppers. Plus, Our World’s Healthiest Pizza Recipe.� Chatelaine, 26 Feb. 2016, www.chatelaine.com/health/healthy-recipes-health/five-health-benefits-of-red-peppers/.
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