>>corrina: hi there, and thank you for tuningin to simple science. my name is corrina and today i'm going togive you seven simple recommendations, things that you can apply in your everydaylife that should hopefully not be too difficult or too demanding. theidea is that these are simple recommendations that should help you to feelmore healthy. the first recommendation actually has nothing to dowith food at all. it has to do with water. as we all know, water composes 80 percentof our body and is involved in every single chemical process that ourbody does. so water is crucial in our bodies because it is the transport systemfor all of the nutrients and proteins
and anything else that we are digesting orputting into our bodies otherwise. water is the vehicle that carries it aroundand helps it move around. it is a part of every chemical process that our bodiesare doing. water. you want to drink as much of it as possible. they've given us that guidelineof eight eight ounce glasses of water per day. don't think of the numbers.the numbers can be very overwhelming. you don't need to be counting the number orglasses of water. just focus on drinking as much water as possible and when you can,substitute water for other drinks. substitute water for soda. soda is the numberone source of calories in the united
states right now and it contributes 41 percentof what they call excess calories to our diet, so when they look at how our caloricintake has fluctuated since past decades they contribute almost fifty percent of theextra calories that we are consuming to soda alone. if you can replace your sodaconsumption with water, you will see very immediate results. lots of people haveactually reported cutting out soda and they literally see their weight startingto decrease. it's hard to think about soda actually contributing to weight gain becauseit's a liquid and it's easier to think about french fries. ok. french fries are probablygoing to create fat in the body, but soda itself does as well, and in anothervideo where i'll talk more about sugar. we'll
actually talk exactly about how that works.but, again, that first recommendation is to drink as much water as possible. eliminatesodas. eliminate coffee and juices as much as you can, but when you do drinkcoffee, go ahead and drink twice the amount of water afterwards. coffee actually dehydrates thebody, so after you drink it it will leave you feeling thirsty, and rather than reachingfor more coffee, go ahead and drink some water. also, when you have a headache, or when you'refeeling that feeling of thirst, quench it with water. don't quench it with some sportsdrink or other soft drink. those things are
only going to fuel your cravings and not reallyquench your thirst. recommendation number two has to do with howwe eat. recommendation number two is to become more conscious of your eating, to bemore conscious of your hunger and of feeling full. not to do other things. sometimes we'll eatwhile we're watching tv or eat while we're studying, things like that, and that willactually over time condition your body to want to eat every time you watch tv or everytime you're studying. so, separating that time that you spend eating and doingit more consciously will help bring your body more gratification from eating, but also helpyour body learn to distinguish when
you're really craving food because you'rehungry or when you're just craving doing that thing which is eating. another aspectof eating more consciously has to do with chewing and chewing more slowly. not only does chewingmore slowly help with digestion because it's breaking your food down more,giving it more time to interact with the hormones in your saliva that help to break it downand help it digest, but it also of course is going to slow the process of eating andgive your body more time to kick into that feeling of feeling full and recognizingthat you don't need to feel full anymore. some people like to actually countthe number of times that they chew each bite
and they'll start by chewing each bite 30times before swallowing. again, don't get too fixated on the numbers. it'snot the number of times that matters but the actual process of chewing more and chewingmore slowly that's going to help you out. if you're able to put your fork down, or forceyourself to put your fork down somewhere midway through your meal and giveyour body a minute to catch up with itself, to really register whether it's still hungryor actually if it's satisfied or not. this actually also ties in to the idea thatas often as possible you kind of want to pre-meditate hunger. you don't want to waitto that point where you're so so hungry that you'll just eat anything, that you are justgobbling gobbling up your food so fast
that you don't even think about it and youget to the end of your food and you just pass out, something like that. if you actuallyget to that point it's easier to just eat more slowly and be cognisant of when we'refeeling full, when we're feeling satisfied and when we can stop eating. recommendation number three also has to dealwith the way that we eat. it is to integrate as many raw, fresh foods into your diet aspossible. one kind of general rule of thumb with that is maybe for every processed food that youeat or every meat that you eat, to go ahead and
pair it with something either lightly steamedor completely raw. not only do raw fresh foods help you digest all of the other foods, theyprovide all the energy that we need, the nutrients and vitamins that we need sothat our bodies can deal with maybe the less healthy things that we're eating. now again,when you're consuming vegetables, the ideal form, not for all of them, but formost of them, is to consume them completely raw. from there, if you do need to cook them, lighltysteaming them with a little bit of butter is always a really good way to make them good,but remember that the longer you cook them the more they're going to start losing thoseenzymes, denaturing those enzymes, kind of
losing those nutrients that are so important.the least amount of time that you can cook or steam something the better, is kind ofa general rule of thumb. to kind of recap those very important aspectsof fresh raw foods, we talked about the enzymes that are there not only to catalyzeother chemical reactions in the body but to catalyze the very breaking down ofthat food that you're consuming, the nutrients and phytonutrients that theycontain, now again, photosynthesis creates glucose in those plants and glucose is ourbody's energy, so that pure glucose coming straight from the plant is our mostoptimal form. there's also fiber which is important, not only for transmitting thingsthroughout the body, but also for
initiating a lot of these different hormoneresponses that help us tell when we're full, when we're not full, help us digest and assimilateand all that good stuff. recommendation number four has to do witheveryone's favorite thing; sugar. sugar has been around for a really long timeand i will look deeper into sugar and its history in another video, but pointnumber four deals with sugar. not only do we want to cut down on sugar asmuch as possible, but we want to eliminate completely artificial sweetners.artifical sweetners like splenda, aspertame, sweet 'n low, are far worse for you than actualsugar itself. again, i'll get to this in another video, but essentially these artificialsweetners do not initiate the insulin
response that is required for your body toproperly assimilate and respond to sugars. the insulin response is not only importantfor transmitting and carrying these glucose molecules to different parts of thebody so that they can be used, but they also kick into gear these hormonalresponses that tell us when we're full and tell us when we're not. when you are cravingsugars, you're not going to get the same satisfaction out of artificial sweetnersand you'll probably continue eating more and more of them. diet sodas areone of the huge contributors to artificial sweetners. you are also going tofind artificial sweeteners in anything that says "sugar free," a lot of things thatare "low-fat," again those little
pink and blue sugar packets that are at thetable and everything. when you have those sugar cravings, go aheadand go for the real sugar. not only is it going to satisfy the cravingyou're having for sugar and prevent you from continuing to consume these sweetened treats,but it's also going to have a more natural response in your body. artificial sweetenersare not only going to have an unnatural response in your body, but they have alsobeen found to be neurotoxic, and in several cases, can cause headaches, nausea, fuzzythinking and other neurological responses that way. it's very scary because they can actuallyaffect the way your body synthesizes proteins,
creates your dna, and lots of these processesthat have lots of implications on your health and general wellness. now sugar,while it certainly isn't healthful, it's something that your body knows how todeal with, knows how to break down, and will set off the appropriate response needed tonot only satisfy your craving and give you feeling of feeling full and satisfied, butalso to appropriately deal with the sugar and assimilate it and get rid of it as neededso that less of it is stored as fat. recommendation number five has to do withsomething that most of us are concerned about, sort of that "buzz word" of dieting,and that is fat. there is a lot of confusion regarding fat because there are a lot of differenttypes of them and they all react
in different ways in the body and stuff likethat. there are all kinds of low-fat diets, low carb diets, low sugar diets, differentkinds of terminologies that they throw around and it can get very confusing. the methodthat i am going to recommend to you today, which is hopefully a pretty simple one, isto avoid trans fats. of course we'll talk more about fats and trans fats in another video,but the recommendation here is to avoid trans fats as much as possible. trans fatsare created through a process called partial hydrogenation whereby they take anoil, and put it through a series of processes so that it will become a solid. a perfectexample here is butter and margerine.
margerine is taken from an oil and then partialhydrogenized so that it will form that semi solid state and be used as a spread,things like that. it just has a different consistency but is way less healthy for youthan butter. granted, butter isn't particularly healthful for you, but margerine is way wayworse. it kind of relates back to the idea with sugar and the idea that sugar itselfis not that healthful, healthful in and of itself, it's not nearly as bad for you as it's artificialcounterparts.l another problem with trans fats is that italters your level of cholesterol. cholesterol is another one of those buzz wordsin the dieting and health foods industry.
there's kind of a lot of confusion surroundingwhat cholesterol really does and why it's important to us. cholesterol in itselfis a necessary part of our bodies. it is a component in cell membranes and istransported in various forms to the body so that your body can use the fats that youneed. now you've got one type of cholesterol that is responsible for transporting fatsto the different organs of the body so that it can be used, and then another type of cholesterolthat takes that fat away from the body and disposes of it when it's not used. thesetrans fats, or partially hydrogenated oils, actually increase the amounts of cholesterolthat is carrying fats to your cells and decreases the amount of cholesterol that istaking the fat away and disposing of it.
not only are these fats hard to break down,but they're actually threatening that system that your body uses to make sure that fatsare being taken away from your cells when they are not needed and disposed of properly. youneed to look on the back of food labels to find trans fats in most cases. anythingthat contains partially hydrogenated oils contains trans fats. there are a lot of issueswith the labeling. it's not always going to be labeled very clearly, but if you readthose labels on the back and you see partially hydrogenated oils, that is a signof trans fats and yoyu want to try and avoid those as much as possible.
recommendation number six, again, gettingaway from the actual foods themselves and on to exercise. now, exercise is one of those thingswhere you have people out there that do it every single day and they've dedicatedtheir whole lives to it, they really love it. it's the main thing that they do, and that'swonderful. then, there's the rest of us. exercising is maybe a little more difficult.maybe you don't have time or you don't really know where to go or what to do. you don'thave the motivation to go to the gym, or whatever. exercising sort of poses this issue, but it'sreally really important and we need to try
doing it as much as possible and on a regularbasis. now something as small as going on a twenty minute walk around the block, takingthe stairs instead of the elevator. all of these little things our body will appreciate evenif we don't necessarily feel or sense that we're doing something really huge, it reallyis those little things that count. now research has shown that a minimum of thirtyminutes to one hour of exercise a day is a general guideline to get the minimumbenefit of working out and exercising, but for some people that is not always logical.again, we come back to just do what you can,
whether you just got your own home practiceof stretching or crunches, doing yoga, going for walks in the evenings, things likethat. all of that will contribute to your health, not only making you more healthy but increasingand improving your emotional state, your happiness, and all that good stuff. i've talked in previous videos about sunlight,how sun imparts its energies to plants and then the plants impart that energy tous. another really important aspect of the sun is vitamin d. we get vitamin d from othernutritional sources. you can also supplement
with vitamin d, but vitamin d from the sunis really really important and you want to try to get vitamin d from the sun every day. it'simportant to realize that when you're wearing sunscreen, your vitamin d absorption is goingto be affected, so depending on your lifestyle you can adjust your use of sunscreen in thatway. now if you're somebody who works out in the sun every single day, sunscreenis going to be very important. but, if your sun exposure is pretty minimal youmight want to question your use of sunscreen or investigate a little bit further becauseyou want to make sure that you're getting fifteen to twenty minutes of good, directsunlight each day, and i think i heard a
general rule of thumb that it take fifteenminutes to tan and twenty minutes to burn, that's kind of maybe a threshold for somepeople, but if you can get yourself fifteen to twenty minutes of sunlight a day withoutsunscreen that's a really good guideline for helping your emotional and physical health. that brings us to our last recommendationwhich is to be sensible about listening to your body. use moderation. certain things you wantto listen to your body about. if you feel thirsty dring water. your body isn't thirsting forcola. your body is thirsting for water.
if you feel a genuine feeling of thirst you'renot going to quench it with a sports drink or a soda or anything like that. you wantto quench it with water. headaches, as well, are also a sign of dehydration.whenever i feel a headache coming on or the onset of a headache, i will just chugdown a couple glasses of water and kind of try to relax and take some deepbreaths, all that good stuff, to see if that quenches the dehydration and maybe cure theheadache. listening to your body also involves listening to it and knowing when you're hungryand when you're full and starting to become maybe a little more in tune with recognizingwhen you're craving food because you're really really hungry or when you're just cravinga snack because you want to eat
or because you're bored. again, i talked alittle earlier about when we condition ourselves to eat when we're watching tv or eat whenwe're studying or while we're doing other things, but that sometimes those thingsalone will cause us to want to eat food even if we're not hungry. the reason thisrecommendation is "be sensible about listening to your body" and not just "listen to yourbody" is because we want to recognize that the food industry has thrown in a couple ofdifferent tricks of the trade to actually make us crave certain foods or grow addictionsto certain foods and certain food chemicals because for them it really comes down to thebottom line: money. they want to market to us,
they want us to buy it. you know, things thatwe see the most advertisements for aren't always the most healthy things, but these food companieshave learned what they can put in the foods to make us want more of them,to make us feel satisfied by them, because they want us to keep eating. for ourhealth they don't want us to keep eating but for their pocket book they do. so, sometimesif we feel really strongly that we're craving something, if we investigate it a little bitmore or maybe try to satisfy it more with something more direct, so if you're craving sugar eata fruit, if you're craving a drink, drink
water, things like that, we can maybe side swipethese chemical addictions or cravings that we're feeling and really get to the heartof the matter which is the food itself. thank you so much for tuning into simple science. i encourage you to stay posted with more ofour videos. i will be going into more detail about each of our seven topics as well asother topics of health and nutrition, emotions and physical fitness, all the thingsthat contribute to the way that we feel on an everyday basis and the way that we approachour lives and our lifestyles. >>woman: if you liked this video, we havehundreds of more alternative videos,
ranging from sexual health to psychology tomind control, so if you liked it, go ahead and click on me to enter the psychetruth channel.
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