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A
One
good
morning,
everyone
I'm
dr.
Chevalley
and
be
nice
to
talk
to
the
audience
about
a
healthy
heart
diet
or
a
heart,
healthy
diet.
I'll
do
my
best
here
and
I.
Think
one
thing
we
all
need
to
understand
is
that
food
is
one
of
the
basic
pleasures
in
our
lives,
and
food
cannot
be
taken
to
the
extent
of
being
medicine.
It
takes
away
the
pleasure
when
we
try
to
push
that
to
that
extent
and
so
I
think
we
all
need
to
enjoy
what
we
do.
A
But
there
are
certain
things
we
all
can
do
as
we
are
healthy
and
hopefully
not
going
to
having
a
heart
problem
so
that
if
at
all
we
go
in
there,
we
can
still
manage
with
things
that
you
know
that
the
doctors
are
going
to
tell
you
you
should
or
should
not
do.
A
healthy
heart
is
going
to
be
in
a
healthy
body
and
there's
not
diet
alone,
that
going
to
make
or
break
the
heart.
So
knowing
that
we
will
see
what
are
the
things
we
can
do
to?
You
know
improve
the.
A
So
going
back
into
fools,
everyone
talks
about
different
kinds
of
foods.
I
just
wanted
to
put
this
here
for
completion
sake,
their
cards.
There
are
proteins,
there
are
fats,
the
only
difference
between
carbs,
proteins
and
fats
is
that
carbs
and
fats
have
got
carbon
hydrogen
and
oxygen,
whereas
the
proteins
have
got
nitrogen,
and
if
you
take
away
nitrogen
from
the
protein,
then
everything
is
carbon,
hydrogen
and
oxygen,
so
everything
is
fat
and
Corp.
A
So
the
body
has
got
an
incredible
capacity
to
convert
anything
to
anything
except
we
cannot
convert
anything
into
protein
because
protein
is
unique.
Protein
has
got
nitrogen
so
once
we
have
an
excess
of
any
of
this,
the
body
converts
it
into
fat.
Other
than
that.
You
know,
there's
not
much
to
know
about
that.
Now,
when
we
are
talking
about
a
healthy
heart,
we
are
looking
at
several
different
factors
that
go
to
make
an
unhealthy
heart.
A
The
unhealthy
heart
is
come
to
be
made
by
in
a
long-standing
hypertension,
diabetes,
overweight
and
inactivity
smoking,
and
all
these
things,
some
of
the
things
that
can
be
changed
by
diet,
would
be
high
blood
pressure
and
diabetes.
We
obviously
can't
change
our
genes.
We
know
we're
not
going
to
do
much
about
smoking
with
diet.
A
So
when
we
are
talking
about
diet
and
we're
talking
about
the
heart,
we
are
making
an
indirect
effect
on
the
heart
by
controlling
our
blood
pressure
by
treating
our
diabetes
or
keeping
our
sugars
under
control,
and
that's
where
the
that's,
where
the
diet
comes
into.
So
here.
Basically,
we
need
to
you
know:
watch
our
portion,
size
portion
size
is
all
important.
We
don't
need
to
go
on
to
get
an
exotic,
Mediterranean
diet,
or
you
know
the
diet,
that's
eaten
by
vegans
or
other
people.
A
We
can
eat
the
diet
we
want
and
we
enjoy,
and
we
should
just
control
the
portion
size
just
just
remembering
that
anything
in
excess
to
what
the
body
needs.
That
day
is
converted
into
fat
and
stored
in
the
body
fat
depots.
So
we
should
try
and
put
in
as
much
as
we
burn
out
and
I
think
we
will
do
fine,
so
here
basically
saying
that
you
know
don't
take
seconds
and
eat
until
to
leave
until
your
stuff
and
we
can
cheat
our
body
by
using
low
calorie
foods,
and
you
will
see
you
later.
A
So
this
is
basically
the
same
thing
and
the
next
thing
is
whole
grains.
The
reason
you
got
to
select
whole
grains
are
not
processed
food
is
that
there
is
lot
of
bulk
in
the
whole
grains,
and
that
adds
to
the
bulk
that
adds
to
the
satiety
and
it
takes
away
from
the
calorie
portion
of
your
diet,
and
it
gives
you
examples
of
what
you
know
you
should
use
and
what
you
should
not
use,
and
these
are
all
in
your
handouts.
A
Then,
coming
to
fats
part
the
healthy
fats
on
unhealthy
fats,
there's
a
lot
of
myth
about.
You
know
what
is
healthy
and
what
is
unhealthy
fat
at
one
time,
butter
was
said
to
be
a
very,
very
bad
thing,
and
today
we
think
that
margin
is
worse
than
butter
and
the
bottom
line
is
again
remember
all
these
things
are
converted
to
fat
in
the
body.
They
all
have
calories.
A
When
the
body
burns
it
it
burns
the
calories
whatever
it
cannot
burn
it,
converts
it
into
fat
and
stores
it
now,
I'll
tell
you
a
little
thing
which
you
know:
things
are
not
there
on
the
slide,
the
total
amount
of
cholesterol
that
we
eat
that
gets
incorporated
into
our
body.
Cholesterol
is
less
than
five
percent.
So
if
we
took
cholesterol
and
fed
somebody
pure
cholesterol,
it
is
radio
labeled
and
then
check
their
body
level
of
cholesterol.
We
find
that
only
five
percent
of
it
comes
from
what
we
eat.
A
Ninety-Five
percent
of
it
comes
from
what
our
body
makes
from
scratch
of
carbon
hydrogen
and
oxygen
programmed
by
the
genes
in
our
body.
So
some
of
us
might
go
to
you
know
vast
distances.
Trying
to
limit
what
we
eat.
It
is
not
what
we
eat.
What
we
eat
makes
about
a
five
percent
difference
in
our
diet.
What
our
genes
program
makes
about
ninety-five
percent,
so
those
of
us
who
have
high
cholesterol,
unfortunately,
will
end
up
on
medications.
A
But
again
there
are
choices
when
we
say
healthy
choices
and
unhealthy
choices
between
the
saturated
fat
and
a
unsaturated
fat.
Is
it's
much
easier
for
a
body
to
convert
a
saturated
fat
into
cholesterol,
then
to
convert
an
unsaturated
fat.
The
rule
of
thumb
is
any
fat
that
at
room
temperature
is
liquid,
meaning
at
70
degrees.
Fahrenheit
is
liquid,
is
an
unsaturated
fat.
Anything
that
room
temperature
is
solid,
is
a
saturated
fat,
so
buddle
margarine
or
coconut
oil,
which
is
now
the
new
fare.
A
These
are
all
saturated
fats
and
these
are
very
easily
converted
by
a
body
into
cholesterol,
as
opposed
to
whether
you
take
canola
oil
or
olive
oil
or
anything
else
and
again,
another
myth.
There
is
that
if
you
take
olive
oil,
it
is
much
better
than
canola
oil,
which
is
better
than
peanut
oil.
You
know
these
things
are
very
fine
nuances.
There
we
don't
consume
so
much
of
those
in
quantity
to
make
a
difference
and
also
the
way
we
prepare
our
meal.
It
makes
a
difference
if
you're
going
to
take
olive
oil
and
deep-fry.
A
It
is
probably
worse
than
taking
peanut
oil
and
deep-frying
it
because
olive
oil
is
not
meant
to
stand
high
temperatures,
so
it's
so
I,
don't
think
we
should
go
with
this.
Bandwagon
of
coconut
oil
is
good
or
olive
oil
is
good,
or
this
oil
is
good
but
use
whatever
oil.
You
like
remember.
Food
is
for
enjoyment.
If
it's
not
for
food,
I,
wouldn't
wake
up
and
come
here
and
talk
to
all
of
you
now.
Would
you
all
be
here,
so
you
need
to
enjoy
what
you
do
and
do
it
in
moderation.
A
Remember,
keep
this
thing
concept
of
calories.
In
your
mind,
everything
has
got
calories
and
we
just
have
to
use
it.
We
should
consume
the
calories
we
burn,
but
also
we
have
to
enjoy
what
we
eat,
and
this
is
more
of
the
same
thing
and
again
you
know
the
facts
to
choose.
We
got
olive
oil
and
canola
oil
in
that
margarine
is
wrong
there.
I
would
put
butter
in
the
place
of
margarine.
I
personally
use
butter.
I
would
advocate
everyone
to
use
butter,
not
margarine
and
and
the
facts
to
limit
this.
These
are
old
things.
A
You
know
these
days
go
in
cycles
and
so
gotta
excuse
me
for
not
updating
that
and
then
the
protein
protein
is
essential
for
body
building
and
protein,
as
I
said,
differs
from
carbohydrate
and
fat
in
that
it
has
a
nitrogen
group.
Any
food
that
has
protein
in
it
is
expensive
because
the
nitrogen-fixing
capability
of
plants
is
limited
and
that
of
when
we
consume
animal
foods.
We
just
have
to
remember
that
there's
a
lot
of
protein
in
it,
but
it
comes
with
varying
degrees
of
fat.
A
So
when
we
are
talking
about
lean
meat,
red
meat,
fish
and
all
these
things,
it
is
not
the
protein
which
is
the
bad
protein
in
the
red
meat,
but
the
red
meat
comes
with
lot
more
fat
in
it
and
so
therefore
fat
being
the
most
dense
form
of
calories,
we
want
award
it.
One
gram
of
fat
will
give
us
about
nine
kilocalories
of
energy,
and
the
gram
of
protein
will
give
about
seven
and
the
carbohydrates
will
give
us
about
the
same
two.
A
A
This
is
probably
the
single
most
important
thing
for
a
healthy
heart,
and
that
is
sodium
sodium.
Is
there
everywhere.
The
sodium
consumption
for
a
person
with
heart
disease
should
be
less
than
two
grams
for
anyone
who
is
50
years
or
older
should
be
two
grams
and
study
after
study
has
shown
that
you
can
take
a
perfectly
normal
individual
feed
him
a
lot
of
sodium
and
make
them
hypertensive.
A
So
in
the
past,
we
used
to
believe
that
if
the
kidneys
are
normal,
if
your
consumption
of
sodium
is
irrespective
of
a
sodium
consumption,
your
kidneys
would
be
able
to
clear
your
salt,
but
that
is
not
true.
Once
we
at
the
age
of
50,
the
number
of
functioning
units
in
the
kidney
called
the
glomeruli
decrease,
and
so
our
ability
to
excrete,
a
given
load
of
sodium
becomes
difficult.
A
A
A
So
look
at
blood
vessels
as
a
bunch
of
tubes
and
the
heart
at
one
and
trying
to
circulate
the
blood
to
this
bunch
of
tubes
and
if
you're
going
to
engorge
this
tube
system
with
a
lot
of
fluid,
then
the
pressure
is
going
to
go
up.
It's
going
to
cause
hypertension
is
going
to
make
it
hard
on
the
heart
to
pump
and
people.
You
know
end
up
with
all
kinds
of
issues,
so
sodium
is
very,
very
important.
We
all
should
make
it
a
habit
to
you
know.
A
Watch
the
salt
right
from
when
we
are
healthy
to
keep
healthy
and
two
grams
of
sodium
is
a
very,
very
difficult
diet
to
achieve.
I
was
just
reading
the
other
day.
The
average
sodium
consumption
in
our
diet
is
about
10
grams,
so
they
want
us
to
cut
down
a
salt
by
you
know
a
five-fold
and
if
you
start
reading
the
labels
you're
going
to
see
their
sodium
in
everything,
including
milk
and
the
biggest
source
of
sodium
in
our
diet,
if
somebody
going
to
guess
is
going
to
be
what
is
bread?
A
Okay,
the
bread?
If
we
are
going
to
eat
four
slices
of
bread,
we
get
the
sodium
content
for
the
day.
That's
that's
what
it
is
so
look
for
sodium
and
cut
down
on
the
sodium,
make
it
a
habit
to
cut
down
the
sodium
in
our
diet,
it
predisposes
to
hypertension,
predisposes
to
kidney
failure
and
once
there's
kidney
failure.
It
makes
heart
failure
worse.
So
the
single
most
important
thing
is
calories,
and
after
that
is
sodium,
and
if
we
are
going
to
cut
down
our
sodium
I
think
we
will.
A
We
will
have
a
lot
more
longevity
in
our
population
and
anything
that
is
canned
basically
I
know
their
five
things
that
people
should
avoid,
and
that
is
canned
foods
other
than
canned
fruits
have
got
a
lot
of
salt.
The
second
thing
is
pickles.
The
third
thing
is,
is
you
know
TV
dinners
which
we,
you
know,
fortunately
don't
eat
at
our
age,
but
as
we
get
older,
it's
convenient
and
it's
very
very
hard.
The
fourth
thing
is
eating
out.
A
If
you're
going
to
eat
out
one
day,
you
probably
got
enough
salt
for
four
days
work,
and
so
we
will
have
to
learn
to
make
things
from
scratch
and
eat
at
home.
Once
you
eat
out,
you
know,
the
sodium
count
is
gone
so
and
then
processed
means.
If
you
have
to
eat,
you
know
sandwich
meats,
get
get
it
from
a
deli,
not
from
the
Iraq,
because
there's
a
lot
of
salt
in
it.
So
if
we
can
try
and
minimize
the
amount
of
these
folds,
then
I
think
our
sodium
content
will
be
under
control.
A
So
now
the
food
groups,
and
all
that
you
know
that
we
have
learned
about
the
pyramid
and
all
that
and
they're,
going
to
come
up
with
a
new
scheme
for
the
food
pyramid.
I
think
I'm
told
that
it's
going
to
change.
They
are
going
to
take
away
butter
from
the
unhealthy
fats
and
put
it
into
healthy
fats
and
take
away
margarine
from
the
healthy
fats
and
put
it
into
unhealthy
fats.
So
a
lot
of
changes
are
going
to
come.
The
in
the
food
groups.
A
The
thing
to
remember
is
fruits
and
vegetables
have
to
constitute
fifty
percent
of
your
plate,
whatever
plate
you
make
up
and
the
other
fifty
percent
has
to
be.
You
know,
three-quarters
of
the
other,
half
has
to
be
carbs
and
fat
and
a
quarter
has
to
be
protein
and
if
that's,
how
we
constitute
a
plate,
we're
going
to
be
fine.
So
well,
you
know
this
sources
of
protein.
You
know
the
sources
of
fat.
These
are
all
the
carbs.
The
difference
between
simple
carbohydrates
and
complex
carbohydrates
is
the
body
uses.
A
Glucose
glucose
is
the
simplest
unit
of
sugar
when
a
bunch
of
glucose
units
are
linked
to
each
other.
It
forms
a
complex
carbohydrate.
It
is
not
only
important
for
us
to
see
how
much
carbohydrate
we
are
putting
in
our
meal,
but
how
quickly
gets
absorbed
into
our
body,
because
insulin
is
supposed
to
be
a
very
bad
thing
for
the
blood
vessels.
The
amount
of
insulin
that
gets
into
a
blood
is
directly
proportional
to
the
rate
of
rise
of
blood
sugar.
A
So
if
I
were
to
feed
an
individual
50
grams
of
sugar,
then
their
blood
sugar
is
going
to
hit
a
peak
in
about
60
minutes
and
it's
going
to
drop
down
the
same
thing.
If
I
were
to
give
this
person
50
grams
of
a
complex
carbohydrate,
which
means
a
bunch
of
sugar
molecules
linked
to
each
other,
as
in
the
form
of
an
oatmeal
or
in
the
form
of
a
vitor
anything
else,
the
body
has
to
break
it
down
into
individual
units
before
it
goes
up.
A
The
sugar
goes
up
very
gradually
over
a
period
of
about
90
minutes
to
so
you
know
three
hours
and
then
it
slowly
comes
down.
The
importance
is
that
when
the
sugar
Peaks
up
like
that
and
comes
down,
the
pancreas
has
to
put
a
lot
of
insulin
into
our
body
to
get
that
sugar
down,
and
that
insulin
is
what
is
causing
a
toast
erotic
plaque
and
causing
plaque
rupture
and
all
those
things
so
calories
being
the
same
in
50
grams
of
carbohydrate,
whether
they
come
from
pure
sugar
or
from
a
complex
carbohydrate.
A
The
insulin,
which
is
what
is
responding
to
keep
your
sugar
down,
is
lot
more
deleterious
when
we
eat
50
grams
of
carb
50
grams
of
sugar,
as
opposed
to
50
grams
of
a
complex
carbohydrate.
So
calories,
carbohydrates
in
carbohydrates
choose
the
more
complex
carbohydrates
rather
than
simple
carbohydrates,
so
that
the
rate
of
rise
of
sugar
is
more
gradual
and
you
have
a
more
even
plateau
and
it
comes
down.
A
So
limit
your
processed
foods
watch,
your
salt
and
trans
fat
is
not
so
much
for
the
heart,
but
you
know
for
other
kinds
of
things
like
breast
cancer
and
other
things.
Trans
fat
is
a
very
hardly
debated
topic
in
cardiology,
we're
not
sure
if
it
is
bad
or
even
good.
With
that
little
thing
in
your
mind,
I'm
going
to
leave
it
there.
The
word
is
not
out
there
yet
that
trans
fat
is
bad
for
the
heart
and
but
I'm
going
to
leave
it
there.
A
Let
me
let
me
put
one
more
thing
into
your
mind
here
and
that
is
off
the
fats,
the
carbohydrates
and
the
proteins
which
one
do
you
think
your
heart
solely
lives
on
it
lives
solely
on
the
fatty
acids.
It
cares
nothing
for
the
cord.
It
cares
nothing
for
the
protein.
The
heart
has
got
a
machinery
that
digests
essential
I
mean
essentially
only
fats.
It
does
not
use
carbohydrate,
it
does
not
use
protein.
You
may
all
wonder
why.
Why
is
it
that
that
uses
I
mean
hot
uses?
Only
fat?
Remember
that
carbohydrates
need
insulin.
A
If
there
is
a
cell-
and
there
is
a
bunch
of
carbohydrate-
is
hanging
in
the
sugar
solution,
it
will
not
be
able
to
pick
up
a
small
ditzel
of
that
sugar.
As
long
as
there
is
no
insulin
around
so
insulin
is
a
necessity
for
the
for
the
cell
to
pick
up
glucose
there.
As
for
fatty
acid,
it
does
not
need
insulin
and
because
fat
is
an
essential
part
of
the
body.
The
evolution
has
so
occurred
that
it
does
not
depend
on
anything
to
to
utilize
the
nutrient
that's
around.
A
So
when
this
fatty
acid,
it
just
picks
it
up,
doesn't
care
about
insulin
and
that's
what
the
heart
runs
on
entirely.
So
so
you
know
all
these
things
get
converted
to
fat.
They
get
deposited
in
the
body,
they
raise
insulin,
the
Rays
are
pressure
and
by
those
various
different
mechanisms
they
hurt
the
heart,
but
fatty
acids
themselves
is
what
the
heart
thrives
on
and
that's
what
it
lives
on.
A
So
these
are
different
kinds
of
playing
of
platters
that
we
can
make,
and
you
can
see,
half
of
it
is
vegetables
and
fruits
and
I
only
half
is
those
things.
The
things
to
understand
in
the
vegetables
or
corn
is
not
a
vegetable
potatoes.
We
do
not
count
it
in
the
vegetables,
and
so,
if
you
don't
use
corn
and
I
think
the
rest
of
the
vegetables,
we
eat
our
vegetables
and
in
the
fruit
all
foods
are
fine.
There
is
a
concept
that
you
know:
fruits
that
are
rich
in
carbohydrates,
like
bananas.
A
Well,
these
are
different
meal
plans
and
these
are
the
different
sites
and
you
can
go
to
that
site,
the
first
one
there
they
have
got
the
salt
content
and
the
calorie
content
and
of
any
food.
You
can
imagine,
there's
the
search
box
and
if
you
just
type
in
there,
it
will
give
you
the
calories
or
the
salt
or
any
of
this.
So
to
summarize,
I
think
a
healthy
heart
lives
in
a
healthy
body
and
all
the
things
are
important.
We
need
to
take
care
of
our
pressure.
We
need
to
take
care
of
our
diabetes.
A
We
need
to
exercise,
but
food
is
to
enjoy
I
think
we
should
all
enjoy
and
I
don't
think
we
should
have
to
take
the
diet
of
another
culture
or
any
other
society
that
we
are
not
used
to.
We
got
foods
that
we
enjoy
and
we
just
have
to
eat
a
healthy
portion
of
the
foods
we
eat
to
be
healthy
and
I.
Think,
and
the
second
thing
is
the
salt,
the
we
have
got
so
fixated
on
a
low-fat
diet
that
all
these
lean
cuisines
have
loaded
a
ton
of
salt
into
our
food
to
make
up.
A
For
the
text,
and
in
going
in
for
a
lean
cuisine,
we
are
loading
ourselves
with
salt
and
we
ending
up
in
trouble,
so
I
think
eat
what
you
enjoy,
eat
it
in
a
limited
portion,
but
keep
your
eyes
out
for
the
salt,
because
there's
a
lot
of
salt
out
there
that
we
don't
need
a
question.
Then
it
thoughts,
good
question.
B
A
Yeah
I
mean
this
is
a
study
that
came
out
of
the
Mayo
Clinic.
What
they
said
is
that
in
people
who
use
a
sport,
amine
or
splenda,
it
causes
they
rebound
increase
in
our
hunger,
and
so
therefore,
people
who
do
these
kind
of
you
know,
drinks
thinking
that
they
are
saving
on
the
calories
are
ending
up
with
more
problem
because
it's
a
rebound
increase
in
hunger,
and
so
therefore
we
end
up
consuming
more
calories
elsewhere.
And
that's
that's.
What
does
bad
yeah?
That's
very
true.
It.
A
Is
I
mean
what
you
said
is
perfectly
true,
but
what
we
should
not
mistake
in
there
is
that
we
are
giving
up
so
many
calories
here.
So
we
can
pick
up
so
many
more
calories.
There
is
not
what
we
should
do
if
I'm
having
a
diet
coke
just
because
I'm
trying
to
save
the
sugar
there
but
I'm
going
to
make
it
up
in
a
banana
split
later,
like
that's,
that's
not
going
to
work.