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00:00I can, if you want more information about that, give me your information afterwards.
00:04I'll send you the talk we did last year.
00:06Sugar isn't everything.
00:08The average American, I think, what's my stat?
00:13How many pounds of sugar?
00:15I think it's 50 pounds of sugar per year.
00:19Have you ever picked up a 50 pound bag of sugar?
00:22That's the average consumption.
00:24That's a lot of sugar.
00:25Sugar causes all kinds of inflammation.
00:27It does all kinds of stuff in the body.
00:30And so inflammation can cause all kinds of heart issues, diabetes, and all of that.
00:35Again, I'm not the medical person on that.
00:37But you can do some research on your own time, and it's staggering.
00:42I'm sorry, I had it right here.
00:43No, it's not 50 pounds.
00:45150 pounds.
00:47150 pounds of sugar.
00:52Yeah.
00:53So whatever you can do to decrease that, a sugar intake is going to help you out.
00:58This sugar, and I include artificial sweetener on that, it causes lots of issues.
01:04And it's interesting, Dawn, because I have this in my notes.
01:06From depression to fibromyalgia to IBS, it can cause all those flare-ups.
01:12Yeah.
01:13I'm trying to hurry up and get done so I can let Dawn tell you something in about two minutes.
01:18Pretty much anything you name can be impacted by sugar and a lot of grains.
01:23So that's your wheat, your barley, your rye.
01:25I'm not saying go grain-free, but I'm just saying be aware.
01:28Those things can cause inflammation, which can lead to heart disease.
01:32Woo, I know I'm throwing a lot at you.
01:34So, as you can see, there's lots you can do to prevent from becoming a statistic.
01:41You may have risk factors from your family.
01:45I do.
01:46It runs on both sides.
01:47I have diabetes on my mom's side.
01:49I have it on my dad's side.
01:51I have high blood pressure on both sides.
01:54I have cholesterol.
01:55I have it on heart disease.
01:56It all runs in my family.
01:58But because it runs in your family, it does not mean that you're automatically supposed to get it.
02:04Yeah, you may have a higher chance.
02:07However, you don't have to go, well, it runs in my family.
02:11Everyone's had it.
02:12I'm just going to have it.
02:13No.
02:13No.
02:14A lot of it can be prevented by what you do, what you intake, how much you move throughout the day, what you choose to drink.
02:23And I would say those drinks.
02:25And I know we all love our sodas, our sweet teas, our coffee drinks.
02:32Just be aware.
02:34Just be aware.
02:36I use a lovely little app called MyFitnessPal, and it just keeps me on track.
02:42What I like about it is I can put anything in there, and it's going to tell me how much sugar it has in it.
02:48I try to watch that.
02:49I try to keep sugar intake really low just because it's addictive, number one.
02:53Studies have been done.
02:56It reacts in your brain the same way that cocaine hits that part of the brain.
03:02It's very addictive.
03:03So, again, that's a whole other talk, and you can do a lot of research on this.
03:08So, just be aware.
03:09And here's my thing.
03:10Has anyone ever had an addiction to apples?
03:17I mean, sometimes we all crave them, but like, oh my gosh, I have to have that.
03:21Have you ever had an addiction to strawberries?
03:23Most of the time, the food that God intended for us to eat, we usually don't have an addiction to them.
03:30Our addictions come from chemicals and foods that are processed and man-made.
03:37When man gets in the way and starts tampering with it, that's what causes some of the issues.
03:42And so, anything that becomes an addiction, and I think Bonnie Todd, you touched on this maybe just briefly yesterday.
03:49If it's food or a drink, and I don't mean alcohol, a non-alcoholic, well, drink alcohol too, obviously, but if it's an addiction,
04:00that's something that we really need to pray about and take it to the Lord because addictions are not good for us.
04:06And no, he may not have the nicotine or he may not have the alcohol, but if we have a food addiction,
04:10that, again, is something we need.
04:13God does not intend for his daughters, his children, his sons, to have things where they look to that versus him.
04:22So just be aware.
04:27Okay, there's multiple benefits you can have from making choices.
04:31You can decrease your chances for developing other diseases, high blood pressure, heart disease, symptoms, all of that.
04:39You can have more energy.
04:40How many would like more energy?
04:43You can have better emotional health.
04:47Again, sometimes when you make changes in your life, you may see that depression leave.
04:53You may battle with depression.
04:55Sometimes that depression can be brought on by something that's going into your body.
05:00So you may, I say, be a detective with your body, with your food.
05:05Take something out for a week, two weeks, see how you feel.
05:09Add it back.
05:10And if you start feeling yucky again and depressed and you don't want to move or you have no energy, maybe it's that food item.
05:17So be a detective.
05:19Yes, it does take work.
05:22But it's your health, it's your body, it's your life.
05:25So I believe that your Heavenly Father has this incredible plan for you.
05:31And there's so many things He wants you to do in your life.
05:35And He wants you to be all that He's called you to be and He wants you to do all that He's called you to do.
05:40However, if you don't have energy or if you don't feel good, it's hard to do that.
05:45So anything we can do to help out, I believe we should do.
05:49So here's some things that you can start maybe adding into your life if you haven't done it yet.
05:56Or if you're doing some of it, do a little bit more.
06:01Vegetables.
06:02A lot of us don't have any trouble eating fruit.
06:05We love fruit.
06:06Vegetables, that's a whole different story.
06:08However, there's so many nutrients in those incredible vegetables that you need and it will do you a world of good.
06:14I always say a lot of variety, a lot of color.
06:17Be colorful throughout your day.
06:18If you're eating, if you look one day at everything you're eating,
06:23if it's a lot of white or a lot of one color, oh my word, be exciting.
06:30Live out of the box.
06:32Add some color.
06:33Color is good in our life.
06:35God has created the incredible rainbow, the incredible color spectrum for the fruits and vegetables that he's created.
06:44Have fun.
06:45See what's out there.
06:46I'm a big proponent of our farmer's market.
06:48I don't know if there's a farmer's market where you live.
06:50I love to go to our farmer's market.
06:52I love to try things I haven't tried now again.
06:54I will admit I'm not a cook.
06:55I don't like to cook a lot.
06:58My mother and my sister are incredible cooks.
07:00I probably could if I tried.
07:01But I'm like, okay, give me a salad.
07:04Let me make a salad.
07:05Let me do a big pot of soup.
07:06Let me throw on a piece of fish or something.
07:09But I try to explore new foods and fruits and vegetables so I'm not just always in the rut because I can eat the same.
07:15For me, I could eat black beans, brown rice, salsa, and guacamole every day and be happy.
07:23I don't really need anything else.
07:25I could live on that, but I know I can't just live on that every day, so I try to get outside the box.
07:32Eat real, whole foods.
07:35So, if you can eat that food as close to how God grew it, that's even better.
07:42As close to the plant, the tree.
07:45I would say eat that versus what comes out of a factory.
07:49Anytime you're eating food that comes from a factory that's been processed, that they put chemicals in, that they put dyes in, that's when we start seeing some health issues.
08:02We start seeing some energy issues, depression.
08:08There's just all kinds of things that can happen because of chemicals and dyes that's in the food.
08:12So, if you can avoid things that come out of boxes and bags and those lovely middle aisles of the grocery store.
08:22I always encourage my clients, try to shop the perimeter.
08:27And then, you know, that's your produce, your lean proteins, like your fish, your chicken, things like that.
08:37You can't try to go to the grocery store much.
08:39I hit Whole Foods and I usually just hit produce.
08:40And avoid going up and down those aisles where you're going to be tempted by all those fun-looking foods and boxes and packages.
08:50I have this, too.
08:52It's better to eat at home than to eat out.
08:56And, again, I know sometimes we have to eat out.
08:58We have to.
08:59That's just a way of life.
09:00But I think the art of eating at home where everyone helps in the kitchen and then the family sits around the table and eats,
09:09I think that's become a lost art.
09:12And so, I remember so many of our family discussions that happened around the dinner table.
09:17And that's still good quality time.
09:19I know I'm not married.
09:21I don't have children.
09:22So, I can't say from experience for myself.
09:25I watch my friends and I watch people that make it a habit to at least do that two or three times a week.
09:30Well, not only is it good for your family and your communication, but it's also good for your health because you know what has went into that food.
09:36So, you know, take your kids to the grocery store.
09:41Let them help pick out the food.
09:43Let them help, you know, with the food prep.
09:45Teach them that it's fun.
09:46Take them to the farmer's market.
09:48I mean, make it.
09:50My mom always had this incredible way of making things fun and making us want to do it.
09:54So, you get them involved with it.
09:57Eventually, they may take over the cooking and you may not even have to cook anymore, right?
10:01Hey, hallelujah.
10:02Drink more water.
10:06Water.
10:08You can live seven days without food.
10:11You can only live three days without water.
10:14Your body is 75, 85, 80% water.
10:20Your cell, every cell in your body needs water.
10:23So, a lot of times you can be dehydrated and not even know it.
10:28You can think you're hungry, but you really just need a glass of water.
10:32I know that sounds crazy.
10:33But your body will get your attention somehow.
10:36If it's needing water and you're ignoring it, it's going to say, okay, maybe if I do the hunger thing, I'll get something.
10:44Drink less soda, including diet.
10:47In fact, you will hear from me that if you have to drink soda, I would rather you drink the real stuff than the diets.
10:57There's too many statistics out there and too much research that has been done on artificial sweetener.
11:02So, just try to limit that.
11:05Yes, we like our sweet tea, but I would say if you drink it nonstop all day long from morning until evening, you may want to cut that just a little bit.
11:15And sugar-laden coffee drinks.
11:17I know we have to talk about that now.
11:18We go to Starbucks and you can get a drink that will have 50 grams of sugar in it.
11:26Some of them do.
11:27So, you don't have to have the coffee drink exactly like they make it.
11:31Say, hey, just give me one pump of that syrup instead of 10.
11:35I was in line behind someone that ordered the drink.
11:39She ordered the regular and then she had them add in eight extra pumps of vanilla and eight extra pumps of another syrup.
11:49And I was like, oh, wow.
11:52Like, sit back.
11:53So, just be aware of where that hidden sugar is.
11:58Get physical activity on a daily basis.
12:01Less sitting and more moving.
12:02I'm also a fitness instructor.
12:04I have so much fun doing that.
12:06I teach a variety of classes.
12:08I teach some boot camp style classes.
12:10I teach a LeBar class that's ballet fitness based.
12:14And then I teach Zumba.
12:16I have so much fun in my classes.
12:19And my students, they come and they have a good time.
12:21But I always say, find what works for you.
12:25If you don't, don't think you have to run to be fit.
12:29You don't.
12:30Someone's like, I hate running.
12:32Well, don't run.
12:33Don't do it.
12:35Find what you like to do.
12:36If you like to get out and just go for a really good walk, that's your thing.
12:40Maybe you like to get out on your bike and go for a bike ride.
12:43Find what you enjoy doing and will do on a consistent basis.
12:48If you are not one who enjoys going to the gym and you buy that membership and you never go, why?
