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From YouTube: Weigh Less for Life Seminar - Session 3
Description
Kathy Barry, registered dietitian with the Fountain of Health, teaches this seminar based on Dr. Ann's Weigh Less for Life.
A
Okay,
well
welcome
everyone
back
to
our
third
class
of
way
less
for
life
by
dr.
and
cools.
We
are
at
the
medical
Bureau
at
eastwood,
trafficway
with
kansas
city
and
I'm
cathy
barry
registered
dietitian
with
a
fountain
of
health,
so
welcome
everyone.
We
have
talked
about
the
first
of
12
of
these
tips
and
tricks
to
help
us
lose
weight,
manage
weight,
maintain
weight
and
some
of
the
big
topics
were
avoiding
white
food
white
starched
white
sugar,
making
sure
that
you
have
protein
with
every
meal.
Protein
is
very
substantial
and
filling
and
sticks
with
us.
A
Fat
also
gives
satiety
to
meals
and
it
doesn't
raise
the
blood
sugar
in
the
same
way
that
refined
carbohydrates
can
so
having
healthy
fat
with
every
meal
is
also
a
really
good
idea.
We
talked
about
fiber,
we
talked
about
having
a
volume
at
your
meals
with
lots
of
vegetables,
so
all
of
those
things
were
really
about
nutrition,
and
then
we
also
talked
about
some
behaviors.
So
we're
going
to
talk
some
more
about
behaviors
and
not
all
of
these
things
are
going
to
apply
to
everyone
and
again
I.
A
Wouldn't
try
to
do
all
21
things
at
once,
but
I
think
you're
going
to
find
yourself
in
some
of
these
and
you'll
go.
Oh
I
could
I
could
probably
try
that,
and
that
might
help
me
and
again.
You
know
this
is
not
a
diet.
This
is
just
like
a
really
good
eating
plan.
The
way
that
I
eat
the
way
that
I
manage
my
weight,
the
way
that
I
cook
the
way
that
our
family
eats,
and
so
let's
get
started
with
that.
A
Okay
number
13
downsize
your
dinner:
where
does
anyone
have
their
grandmother's
China
or
their
grandmothers
dishes
or
their
mother's
dishes?
Yeah
they're,
smaller?
Aren't
they
yeah
the
Odisha's
dinner
plates
used
to
be
9
inches
and
now
they're
12
inches?
So
what
do
we
do
when
we
have
a
bigger
plate?
There
you
go
there
you
go
and
when
you
go
to
those
like
big
Italian
restaurants
and
they
bring
you
out
the
big
bowl
of
pasta,
it's
like
enough
for
four
with
a
big.
A
So
absolutely
when
we
have
larger
dinnerware,
we
fill
it
up
and
we
eat
more
food,
so
smaller
plates
bowls
and
eating
utensils
the
less
we
serve
ourselves.
My
mother
still
kind
of
scolds
me
sometimes
because
I
really
like
to
eat
ice
cream
with
the
serving
spoon
now
I
know
that
that
really
isn't
the
way
that
you
should
eat
ice
cream,
but
we
all
fall
into
that
habit.
A
So
you
know
I
could
definitely
see
myself
in
this,
so
research
has
shown
that
smaller
dinnerware
can
have
a
big
impact
on
how
much
food
we
consume
and
in
the
1960s
the
plate
was
9
inches
now
they're
big
they're,
pretty,
but
they're
big,
and
if
they're
you
know
we
just
like
you
said
we
fill
it
up.
So
your
plan
of
action
is
use.
A
smaller
plate,
get
out
your
grandmother's
dishes
or
use
the
the
luncheon
play.
Do
you
had
a
comment.
B
A
B
A
B
A
A
A
But
when
you
put
the
two
together,
it
really
really
works
well,
and
it
works
well
for
a
variety
of
reasons,
and
when
you
exercise
for
a
long
period
of
time,
years
and
years
and
years
and
years,
you
really
benefit
from
not
just
the
physical
aspect
of
exercise,
but
also
the
mental
aspect
of
exercise.
So
we're
going
to
talk
about
that,
so
studies
have
shown
that
exercise
improves
the
lease
the
release
of
appetite,
suppressing
or
moans.
You
know
that
leptin
that
we
talked
about
your
stomach
makes
leptin
your
brain
makes.
A
Ghrelin
leptin
satisfies
your
hunger,
it's
kind
of
quiet,
your
hunger
and
ghrelin
activates,
your
hunger,
so
X
eyes
kind
of
calms
down
your
appetite
a
little
bit.
So
that's
really
good
exercise,
burns,
calories
and
jump-starts
your
metabolism.
That
is
the
truth,
and
so
the
earlier
in
the
day
that
you
can
get
your
exercise
the
better
off.
It
is
because
it
increases
your
metabolism
and
then
your
metabolism
doesn't
come
right
back
down.
It
stays
up
there.
A
So
if
you
exercise
at
seven
o'clock
at
night
and
then
you
go
to
bed
at
ten
o'clock
at
night,
first
of
all,
it's
very
difficult
to
sleep
because
you're
all
jiggy
and
then,
but
you
also
don't
have
that
opportunity
to
burn
those
calories
for
longer.
So
exercise
is
really
really
important,
but
this
is
the
other.
This
is
the
other
story
of
exercise.
This
is
five
pounds
of
muscle,
and
this
is
five
pounds
of
fat
I'm
going
to
pass
these
around.
A
So
you
can
play
with
them,
but
this
is-
and
this
is
five
pounds
of
fat
that
comes
from
an
obese
person.
Everyone
has
a
layer
of
fat
that
you
know
covers
your
muscles
and
covers
every
organ
and
it
insulates
and
it
protects,
and
it
also
it
protects
against
injury,
and
it
also
is
keeps
us
warm.
So
we
do
need
some
fat,
but
this
is,
you
know
five
pounds
of
fat,
and
then
this
is
five
pounds
of
muscle.
A
This
is
a
big
calf
muscle,
but
when
you
look
at
these
two
things,
you
can
see
that
this
obviously
is
going
to
burn
more
calories
because
look
at
how
red
it
is
and
look
at
how
much
blood
flow
it
has
this.
Does
this
have
any
blood
flow?
So
if
it
has
any
blood
flow
and
you
can't
get
nutrients
to
it
and
it
can't
doesn't
have
blood
circulating
through
it?
How
possibly
can
it
burn
any
calories
yeah?
A
So
that
is
the
story
of
exercise,
and
that
is
why
the
lean
muscular
people
have
furnaces
for
metabolisms,
because
this
is
really
clear
when
you
look
at
it
is
going
to
burn
more
calories
than
this,
and
you
know
that
old,
saying
about
muscle
is
weighs
more
than
fat
and
is
smaller
and
denser
well,
it's
sort
of
is
I
mean
it's
not
hugely.
This
is
five
pounds
and
this
is
five
pounds,
but
when
you
hold
this
I
mean
it
is
denser
and
it
somewhat
smaller.
A
So
that's
why,
when
your
pants
get
looser,
but
the
scale
doesn't
change,
that's
why
you're
a
little
smaller
you're
a
little
denser
because
you
have
more
muscle,
but
the
scale
doesn't
change
because
it's
a
little
heavier
so
there
you
go,
that's
the
story
of
muscle
and
fat
and
then,
when
you
think
about
I
lost
five
pounds
of
fat.
You
never
really
think
about
what
five
pounds
of
fat
looks
like
that's
five
pounds
of
fat.
That's
a
lot.
A
A
But
when
you
come
back
somehow
it
doesn't
seem
quite
so
heavy.
Does
that
yeah?
Well,
that's
what
this
does
regular
exercise
decreases
stress.
It
reduces
your
blood
pressure.
It
reduces
cortisol,
it
reduces
all
of
that
stuff
and
it's
just
a
little
bit
lighter
and
so
for
no
other
reason.
You
know
if
you,
if
you're,
not
going
to
make
five
pounds
of
muscle
turn
into
five.
You
know
from
five
pounds
of
fat.
The
thing
that
exercise
is
hugely
important,
for
is
stress,
relief
and
everybody
has
stress
in
their
life,
everybody
we
live
in
a
stressful
environment.
A
We
have
stressful
jobs,
we
have
stressful
lives,
you
know
everybody
has
it
and
so
exercises
like
you.
That's
like
the
first
that
you
can
do
to
help
handle
stress,
so
regular
exercise
decreases
stress.
It
also
builds
lean
body
mass
which
leads
to
more
calories
burned.
So
that's
that's
pretty
clear.
So
your
plan
of
action,
first
of
all,
who
likes
to
exercise
good
who
doesn't
like
to
exercise.
Do
you
exercise
anyway?
A
No
okay,
some
people,
some
people
say
I
like
to
exercise
so
I
exercise.
Other
people
like
Oprah
Winfrey,
say
I,
don't
like
to
exercise
but
I
exercise
like
I
bathe,
because
I
know
I
have
to
and
I
know,
I
need
to,
and
so
whatever,
however,
you
figure
that
out,
but
it
still
is
like
something
that
you
have
to
do
your
heart
needs
it.
Your
muscles,
need
it,
your
brain
needs
that
your
stress
needs
it
walking
is
completely
fine.
Actually
walking
is
great
exercise
because
most
people,
you
know
it-
doesn't
take
a
lot
of
equipment.
A
You
can,
you
could
be
85
years
old
and
you
can
still
you
know,
walk
for
a
mile.
So
walking
is
wonderful.
Wonderful
exercise,
so
choose
anything
that
you
like
it
doesn't
matter.
It
can
be
swimming,
it
can
be
riding
a
stationary
bike.
It
can
be
getting
on
your
treadmill.
What,
after
you
DVR
modern
family,
it
doesn't
matter,
it
doesn't
matter,
but
as
long
as
you
exercise,
interestingly
enough,
though
our
grandparents
did
not
go
to
the
gym
and
they
didn't
go
to
Zumba
and
they
didn't
do
a
triathlon
anybody's
grandma
do
a
try.
A
I
mean
nobody
ever
did
that,
but
they
were
just
on
the
go
all
the
time
they
worked
very
hard.
They
had
a
garden
they
you
know
they
walked
farther,
they
did
more
labor,
and
so
it
doesn't
really
matter
what
you
do
as
long
as
you
keep
moving.
So
it
doesn't
have
to
be
the
gym
it
can
be
walking,
it
can
be
mowing
your
yard,
but
so
all
those
little
tips
about
parking
farther
away.
A
You
know
just
getting
more
walking
in
that
is
really
really
true
and
that's
exactly
what
our
grandparents
did,
who
were
leaner
than
we
are
now
so
keep
moving
every
step
counts.
Of
course
you
know
if
you've
got
some
health
issues,
you
might
want
to
talk
to
your
doctor
and
then
on
page
95
and
97.
There's
some
really
good
tips
and
tricks
about
exercising
in
the
morning
and
all
the
benefits
that
it
has
for
you.
A
So
those
are
really
good,
so
read
through
those
and
a
lot
of
people
tell
me
I
don't
like
to
exercise,
but
if
I
have
a
friend
to
go
exercise
with
me,
then
I
will
because
I
don't
want
to
let
them
down.
You
just
have
to
figure
out
what
do
I
need.
What
do
I
need
to
make
this
happen
because
it
really
it
really
one
you
when
you
marry
a
healthy
diet
and
then
exercise
with
it,
then
you're
really
successful.
A
Really
successful
and
people
always
tell
me
I,
you
told
me:
I
was
gonna
like
exercise
one
day
and
I
didn't
believe
you,
but
you
know
what
I
kind
of
like
it
now
I
mean
it
really
does
happen.
You
really
do
miss
your
walk.
If
you
don't
get
it
after,
you
is
that
true,
yeah
yeah,
we
were
not
designed
when
you
stop
and
think
about
it.
We
were
not
designed
to
sit
in
chairs,
that's
not
how
we
were
designed.
Our
biggest
muscles
are
quadriceps
and
our
glutes.
A
We
were
supposed
to
travel,
we
were
supposed
to
be
walking,
and
so
when
we
sit
in
chairs
and
we
look
at
Excel
spreadsheets
all
day,
we
end
up
with
you
know:
tight
necks
and
tight
shoulders.
That's
not
what
we
were
designed
to
do.
So
you
know
getting
up
from
your
desk
taking
a
walk.
Even
if
it's
ten
minutes,
that's
100
calories,
you
wouldn't
have
burned
otherwise.
So
that's
the
plan
of
action
on
exercise.
A
So
exercise
is
a
diet
pill.
So
just
do
it.
If
I
could
put
that
in
a
pill
and
give
it
to
everybody,
we
would
not.
We
would
not
have
a
weight
problem
in
this
country,
so
your
goal
is
at
least
30
minutes
of
most
days,
and
people
sometimes
also
tell
me
I
don't
have
time,
and
we
all
know
people
who
are
really
super
busy
and
they
still
get
time
to
exercise.
So
it
really
is
kind
of
a
priority
and
you
just
have
to
fit
it
in
when
you
can
fit
it
in.
A
However,
you
can
fit
it
in
even
if
it's
10
or
15
minutes,
that's
better
than
zero
minutes.
So
there
we
go.
Okay,
number
15,
find
strength
and
salad,
and
this
kind
of
goes
back
to
the
whole
volume
and
fiber
thing.
But
it
is
a
very
good
idea
to
have
one
meal
a
day,
be
a
big
salad
or
one
meal
a
day
start
with
a
big
salad.
A
Salad.
Is
it
really
really
gives
you
a
lot
of
bulk
and
a
lot
of
vitamins?
And
then,
when
you
marry
that
with
a
healthy
oil,
remember
the
fats
have
a
they
leave
the
stomach,
they
have
a
slower
emptying
of
the
stomach,
so
they
stay
with
you
and
they
keep
you
full
longer
and
the
same
thing
with
vinegar.
So
you
have
a
good
kind
of
a
you
know:
a
vinaigrette
dressing
or
Italian
dressing,
or
oil
and
vinegar
type
dressing.
A
That
is
very
satisfying
and
it
sticks
with
you
when
you
put
some
protein
with
that
very
satisfying
lunch.
So
really
handy,
really
handy
lunch,
get
that
big
thing
of
greens
and
then
those
little
bags
of
carrots,
little
cherry
tomatoes,
all
of
those
little
chopped
up
vegetables
just
have
those
in
your
refrigerator,
pull
them
out,
throw
them
in
a
big
tupperware,
bring
them
some
work,
those
little
pouches
of
tuna
or
salmon
that
you
can
rip
the
top
of
those
are
great
for
a
salad
or
a
handful
of
almonds
or
beans.
A
Super
super
simple
doesn't
take
five
minutes
to
prepare.
You
bring
it
to
work.
You
save
yourself
a
lot
of
money
and
you
have
a
really
healthy
lunch.
Yeah,
like
you
guys,
you're
all
doing
that
so
yay.
It
is
true.
Yeah
yeah,
a
lot
of
money,
mm-hmm
you're
right,
yep,
absolutely
so!
Here's
the
other
thing
I've
done
my
own
little
empirical
study
on
myself
and
I
can
eat
a
mcdonald's
cheeseburger
and
four
bites
I'm,
not
proud
of
that.
A
But
when
that's
350
calories
and
when
you
have
a
great
fig
salad
of
350
calories,
it
takes
a
long
time
to
chew
that
and
eat
that
and
you
enjoy
it
more
and
you
realize
I've
eaten
something
when
you
gobble
something
down
in
four
bites,
it's
gone,
so
that's
the
other
really
good
thing
about
salad.
Is
that
it
it
just
takes
you
a
while
to
you
know,
eat
it
so
enjoy
a
salad,
have
a
big
12
to
three
cups.
A
Not
this
one,
not
that
little
side,
salad
bowl,
but
a
great
big
one,
add
some
berries
to
it,
use
olive
oil
and
then
you
know,
try
to
stay
away
from
the
things
that
aren't
so
healthy,
like
bacon,
bits
and
lots
of
cheese.
You
can
have
a
little
bit,
but
you
know
that's
just
that's
the
little
condiment
on
top.
You
really
want
all
those
veggies
all
right,
so
there
you
go.
Here's
the
other
thing
if
you
prefer
veggies
is
as
a
soup.
That
is
also
a
really
good
way
to
start
a
meal.
A
So
in
the
wintertime
you
might
not
want
a
big
salad
for
lunch.
So,
on
the
weekend,
get
your
big
stockpot
out:
onions,
celery,
carrots,
garlic,
olive
oil,
get
that
all
happy
then
add
your
v8
juice
and
your
broth
and
all
the
good
vegetables
one
can
of
white
beans,
always
one
can
of
diced
tomatoes,
always
green
beans,
maybe
one
small
potato
and
then
a
lot
of
cabbage
and
carrots
fantastic
soup.
And
then
it's
in
your
refrigerator.
You
can
have
it
for
an
appetizer.
You
can
bring
it
to
work.
A
A
Have
that
little
piece
of
chicken
pass
that
on
down?
We
all
do
that,
okay,
so
this
is
about
replating,
your
meals,
pre
plating,
you
meals,
means
put
the
food
on
the
counter,
fix
your
plate
and
then
go
sit
down
at
the
table
and
take
your
time
and
eat
your
meal
at
the
table.
It's
a
lot
less
likely
that
you're
going
to
get
up
and
go
to
the
counter
and
have
more
if
you
pre
plate
your
meal
and
sit
down
at
the
table.
A
It's
just
a
little
tip,
it's
just
a
little
trick,
but
it
really
does
work
and
then,
if
you
use
that
you
know,
I
have
to
wait.
20
minutes
till
I
can
have
seconds
you
find
out,
while
I'm
really
satisfied
and
I
don't
need
seconds.
So
very
very
research
shows
that
people
who
eat
fourteen
percent
less
if
they
pre
plate
as
a
mom
who
finishes
their
children's
plates
at
the
dinner
table.
I
do
my
daughter
is
22
years
old,
she's
going
to
be
senior
in
college
she's
home
this
summer.
A
We
were
eating
dinner
at
the
table
and
she
left
broccoli
and
chicken
on
her
plate.
And
of
course,
what
do
I
do
like
give
it?
Let
your
mother
and
she's
22
years
old,
I'm,
55
I,
don't
need
to
finish
my
daughter's
play
it
anymore,
but
we
get
in
these
habits,
you
know,
and
then
you
just
naturally
did
anybody
else.
Do
that
yeah
yeah
so
very
interesting,
very
interesting.
We
get
into
habits,
eating
directly
out
of
the
box.
Think
of
a
bag
of
chips
laying
on
the
couch
watching
a
game.
A
How
many
yeah
kind
of
dangerous
kind
of
dangerous
so
always
have
a
snack
in
a
bowl?
Don't
ever
eat
directly
out
of
the
box,
and
then
you
know
fix
your
plate.
Look
at
your
plate.
This
looks
like
a
nice
plate.
I'll
go
sit
down
and
I'll
eat
it
rather
than
the
plates
on
the
table,
so
pre
plate,
not
only
your
meals
but
also
your
snacks.
A
Look
at
your
food
be
conscious,
there's
a
whole
a
whole
process,
a
whole
way
of
thinking
about
eating
that
they
call
it
mindful
eating,
and
it's
about
being
aware.
It's
about
really
paying
attention
when
we
eat
eat
just
pay
attention
to
eating
not
eating
in
front
of
the
TV,
not
eating
in
front
of
the
computer.
Just
really
being
aware
of
this
is
this
is
the
time
that
I
enjoy
this
food
I
and
and
that
they
call
that
mindful
I
like
this
one
drink,
your
veggies
has
anybody
into
kind
of
juicing
lately.
A
Has
anybody
had
like
a
veg,
like
you
put
all
the
spinach
and
stuff
in
your
smoothie
and
all
that
jazz
yeah?
It's
oh
yeah,
v8
juice
is
awesome.
There's
a
great
little
place
here
in
Kansas,
City
I
think
it's
called
the
filling
station
and
they
you
know
they
put
the
beets
and
the
spinach
and
all
that
stuff.
Oh
man,
it's
so
good,
it's
so
good!
But
actually
you
know
she
says,
don't
drink
your
juices,
because
it's
a
lot
of
sugar
and
we
lose
all
the
fiber
from
the
fruit,
but
that's
not
necessarily
so
with
vegetables.
A
Drinking
vegetable
juice
has
a
lower
glycemic
index,
it
has
less
calories
and
it's
very
filling.
So
a
great
snack
in
the
afternoon
is
a
big
can
of
v8
juice
and
a
handful
of
almonds
or
a
big
can
of
v8
juice
and
a
piece
of
string,
cheese,
some
protein
and
some
you
know,
volume
with
the
low
glycemic
index.
That
kind
of
fills
you
up.
That's
very,
very
satisfying,
so
drinking
vegetable
juice
provides
many
health
benefits.
It
also
reduces
it.
You
know
kind
of
takes
the
edge
off
of
your
appetite
back
in
the
old
days.
A
Do
you
guys
ever
remember
this
on
a
menu
for
an
appetizer?
They
would
have
a
salad
or
consomme
or
vegetable
juice.
Do
you
remember
that
that
was
kind
of
an
old
standard
way
that
people
used
to
eat
so
it's
kind
of
like
an
appetizer?
It's
really
good
idea.
So
and
then,
of
course,
if
you
know
you
have
to
be
careful
about
salt,
you
might
want
to
choose
a
lower
sodium,
but
I
personally
think
that
the
low
Soviet,
Louis
or
lower
sodium
v8
juice
is
really
tasty.
It
doesn't
bother
me
at
all.
A
C
A
A
So
you've
got
starch,
you've
got
sugar,
you've
got
fat
and
you've
got
salt
and
who
can
eat
one
McDonald's
french
fry
I
can't
yeah,
yes,
exactly
because
we
like
all
that
and
it,
and
it
triggers
that
that
pleasure
center
of
our
brain
and
we're
like
yeah.
That's
really
good.
I
like
that.
I
want
some
more
so
as
a
human,
our
taste
buds
crave:
sugar,
salt
and
fat.
We
have
that
on.
A
You
know
your
how
your
tongue
has
like
a
bitter
place:
salt
sweet,
oh,
where
your
taste
buds
are
so
ultra
palatable
high-fat,
high-sugar
foods
are
everywhere
everywhere.
Think
about
when
you
walk
into
quick,
quick
trip,
all
those
twirl
and
hotdogs
on
the
little
rotisserie
and
all
those
drinks
that
are
on
the
wall,
I
mean
it's
just
really
really
highly
palatable
and
right
in
your
face.
So
the
more
we
want,
the
more
we
need
and
science
shows
that
flavor
super
palatable
foods
directly
stimulate
your
brain.
A
I
mean
we
like
it
and
that's
how
come
one
is
never
enough,
so
you
want
to
stay
away
from
those
things.
You
know
that
big
salad,
very,
very
good
for
you,
but
it's
I,
don't
think
I've
ever
heard
of
anybody
ever
telling
me
I
gained
weight
because
I
just
couldn't
stay
away
from
salad.
This
doesn't
work
that
way
when
we
get
satisfied,
but
the
other
things
are
dangerous,
so
make
a
concerted
effort
to
reduce
your
access.
A
You
know,
that's
you
know
if
they're,
not
in
your
house,
if
you
do
not
have
Doritos
and
coke
in
your
house,
you
will
not
eat
Doritos
and
coke.
If
you
have
apples
and
oranges
in
your
house,
you'll
eat
apples
and
oranges,
so
you
know
make
a
concerted
effort
to
do
that
and
and
then,
if
you
are,
if
you
do
find
those
things
in
your
house,
there's
a
couple
of
tricks
that
we
can
do.
You
can,
for
example,
ice
cream
instead
of
getting
the
big
gallon
thing
of
ice
cream.
A
A
I
am
a
mother
that
had
two
children
that
are
about
18
months
apart,
and
so
it
was
a
little
and
then
and
then
I
have
a
bonus
daughter
that
came
to
live
with
us
when
she
was
about
13
14.
So
our
life
was
a
little
crazy.
It
was
a
little
crazy
there
and
I'm,
not
the
only
one.
Everybody
else
have
kids
that
are
close
in
age,
yeah,
yep,
okay!
Well,
my
children
will
ask
me
things
about.
A
Your
first
word
was
dead
ass
because
it
was
all
a
bit
of
a
blur,
so
I
had
these
two
babies
into
high
chairs
and
I'm
like
feeding
them
and
I.
Remember
my
mother-in-law
scolding
me
because
I
would
take
the
big
whole
spoonful
of
mashed
potatoes
and
my
poor
boy.
He
would
kind
of
brace
himself
in
the
high
chair.
He
sorted
I,
remember
his
little
hands,
he's
kind
of
hang
on
to
it
and
he
closed
his
eyes
and
he'd
open
his
mouth
real
wide,
just
shove
it
in
there
and
I.
Remember
my
mother-in-law.
A
Scolding
me:
you
are
you're
gonna
cheese,
gonna
choke!
That's
too
big
of
a
bite
and
I'm
I
was
like
gonna
feed
him
eat
it,
and
then
time
went
on
okay
and
then
later
on
in
life.
My
son
is
in
junior
high
and
my
father,
my
beloved
father,
says
he
was
watching
him
eat
and
he's
appalled
he's
like.
Did
you
see
that
he
ate
half
a
pork
chop
in
one
bite
and
I
realized?
That
was
my
fault
from
that
high
chair
like
eat
it.
So
the
poor
kid
ended
up.
A
You
know
eating,
so
my
point
is
take
smaller
bites,
but
we
learnt
we
learn
that
from
a
very
early
age.
Okay,
we
learn
that
at
the
table.
We
learn
that
from
when
we
grow
up
and
then
think
about
think
about
how
many
kids,
okay,
you
got
10
minutes
to
eat
and
then
you
get
to
go
outside
and
play
for
recess.
What
are
they
gonna
do
think
about
soldiers?
Okay,
we
got
ten
minutes
and
then
we
gotta
go.
A
You
know
and
moms
you
got
I
gotta
I
gotta
get
you
fed,
so
I
can
get
you
in
the
tub.
I
mean
that's
how
we
live
our
life
and
then
we
end
up
taking
big
bites
and
we
end
up
eating
too
fast,
but
we
learn
it
because
our
you
know
and
I
think
about
I'm
a
dietician
of
all
people
in
the
world
who
ought
to
know
I
shouldn't
be
shoving
food
in
my
children's
mouths,
but
that's
how
we
learn
and
those
are
habits
that
take
a
little
while
to
break.
A
But
then,
when
you
stop
and
think
about,
why
do
I?
Do
that?
That's
why
we
do
that
so,
taking
smaller
bites
is
simple.
It's
a
very
simple
strategy.
It
takes
longer
to
eat.
You
enjoy
your
food,
more,
you
eat
less.
So
you
know
that's
just
that's
just
a
funny
story,
but
I
think
we
all
have
things
like
that.
That
have
happened
to
us.
A
So
your
plan
of
action
make
conscious
concerted
effort
to
take
smaller
bites
of
food
and
do
not
shovel
mashed
potatoes
into
your
children's
mouths,
while
they
brace
themselves
in
their
high
chair,
eat
more
fiber
more
on
processed
foods,
it
takes
longer
just
taking
smaller
bites.
Just
might
you
know
that
might
be
like
one
simple
trick
that
would
really
help
you.
Another
thing
that
you
can
do
is
put
your
foot
fork
down
between
your
you
know
between
bites.
Just
put
it
down
all
right,
keep
it
simple.
A
This
is
number
20,
and
this
has
two
parts
to
it.
The
first
part
is:
keep
it
simple
in
terms
of
your
food
when
we
think
about
highly
palatable
foods
like
McDonald's,
those
are
not
simple:
flavors
there,
sugar
and
salt
and
fat.
So
we
talk
about
keep
it
simple.
We're
talking
about
minimizing
foods
that
have
the
great
white
hazards.
Think
of
simple
foods
like
chicken,
sweet,
potatoes,
broccoli,
very
satisfying,
very
filling,
but
very
simple
flavors.
We
become
satisfied
and
it
doesn't
have
that
same.
You
know
trigger
your
brain.
A
I
have
to
have
the
big
fries
it
doesn't.
It
doesn't
work
quite
the
same
way.
So
we
really
want
to
keep
your
your
flavors
simple.
That
doesn't
mean
boring.
That
doesn't
mean
you
know
like
your
food,
can't
taste
good,
but
it's
chicken,
it's
melon,
it's
broccoli!
It's
toss,
salad,
it's
not
it's!
Not
this
big
melee
of
all
these
flavors
and
sauces
and
spices
and
textures,
and
that's
what
gets
us
in
trouble.
A
The
other
part
of
keep
it
simple
is
stress
and
I
think
stress
should
be
a
whole
nother
topic
all
by
itself,
but
we
live
in
a
stressful
environment
and
one
of
the
knee-jerk
reactions
to
stress
is
food
because
it's
comforting-
and
so
what
we
know
is
stress,
is
bad
for
the
belly.
We
know
that
there's
this
hormone
called
cortisol
that
we
make
when
we
are
under
stress.
We
know
that
cortisol
helps
us
lay
down
fat
stores
and
the
the
only
thing
that
we
can
do
is
like.
Sometimes
you
can't
alleviate
the
stress
in
our
life.
A
A
How
did
I
handle
that
you
ever
do
that
you
ever
have
things
like
that:
okay
yeah!
We
do
very
well
at
that.
We're
very
good
at
that.
What
we're
not
very
good
at
is
that
long
haul
of
medium
stress
that
there's
no
escape
from
taking
care
of
a
parent
with
Alzheimer's
Manning
managing
a
job.
Looking
after
a
child
that
has
trouble
I
mean
all
of
those
things
that
there
is
no
escape
from
that's
the
harmful
kind
of
stress.
We
do
really
well
with
the
intense
kind
of
stress
the
long
haul
of
stress.
A
That's
what
hurts
us,
so
what
we
know
is
we
know
that
one
of
the
things
the
best
ways
to
deal
with
stress
is
exercise
doesn't
make
the
problem
go
away,
doesn't
find
a
solution
to
the
problem,
but
somehow
it
lightens
the
load.
It
gives
you
the
ability
to
face
it
again.
You
know
without
having
all
the
negative
effects
of
stress
on
the
body.
A
Have
you
have
we
ever
done
that
before
and
you
think
oh,
my
gosh,
so
it
was
so
hard,
but
I
had
you
and
we
had
fun
and
we
laughed
about
it
and
remember,
and
this
and
that
you
know
my
belief
is
if
you're
not
having
fun,
why
bother
wherever
it
is
whatever
it
is,
but
that
is
really
really
true.
I
mean
keeping
your
spirits
up
laughing
about
it,
confiding
about
it.
Huge
impact
on
handling,
stress
and
stress
affects
our
weight.
C
See
one
particular
day,
I
kept
calling
my
brother
kept
calling
my
daughter
kept
calling
she
did
not
answer
the
phone.
Luckily
she's,
just
right
across
the
street,
so
I
tell
my
balls.
Dana
I
need
to
go
check
on
my
mom
she's,
not
answering
the
phone
who
knows
what's
going
on
yeah,
so
I'm
scurrying
across
the
street.
It
doesn't
traffic
coming
I'll,
walk
up
her
little
heels
and
knock
on
the
door.
The
dog
starts
barking,
so
I
say:
okay,
that's
a
good
sign.
The
hell
is
working,
so
she
opens
the
door.
B
C
C
B
C
A
And
she
took
a
long
walk
yeah
and
you
can
laugh
about
it.
Yes,
yeah
yeah
yeah.
So
that's
that's
the
answer.
That's
that's!
That's
the
trick!
That's
the
trick.
I
mean
we
can
get
through
it,
but
you
have
to
talk
about
it.
You
got
to
laugh
about
it
and
it
really
does
lighten
it
up.
Then,
there's
also
there's
been
some
really
good,
interesting
studies
about
tea
and
the
actual
making
of
tea
boiling
the
water,
putting
it
in
a
pot
pour
it
in
your
cup.
A
That
whole
thing
is
actually
really
relaxing
and
there's
also
some
antioxidants
in
T
that
are
very
relaxing,
so
just
another
little
tip
to
help
you
deal
with
stress
music.
You
know
they
always
say:
music
soothes,
the
soul.
It
really
does
to
the
soul.
It
really
does
so.
Music
is
really
good.
Hot
food
actually
really
spicy
food
kind
of
triggers
endorphins.
A
So
you
know
little
hot
food
is
supposed
to
be
good,
massage,
extraordinarily
good
and
then
the
whole
practice
of
deep
breathing
and
yoga
and
all
of
those
things
huge
stress,
relievers
huge,
but
you
just
have
to
practice
it.
You
gotta
weep.
First
of
all,
we
have
to
accept
the
fact
that
we
live
in
a
stressful
environment.
Okay,
we
have
to
you
know,
sometimes
we're
like
we're:
fine,
we're
fine,
we
can
deal
with
it.
Well,
we
all
have
stress,
so
you
have
to
figure
out
what
how
can
I
wear?
A
How
can
I
weave
these
things
in
to
help?
Because
you
just
don't
want
stress
to
get
the
better
of
you
when
you
see
the
blood
pressure
go
up
when
you
see
the
scale
go
up.
When
you
see
all
those
things
start
to
happen,
then
you
have
to
stop
and
think
about,
am
I
taking
care
of
myself.
Is
this
stress
getting
the
best
of
me,
and
there
are
some
things
that
you
can
do
to
really
help
yourself.
So
then,
the
last
one
is
slowing
down
and
enjoying
food
just
slow
down
and
eat
your
eat,
your
meals.
A
You
know
that
whole
when
we
were
talking
about
the
soldiers
and
the
teachers
and
the
children
and
and
having
only
20
minutes
for
lunch
and
goblin
everything
up.
We
really
have
to
get
into
the
whole
mindfulness
of
eating
of
taking
time
and
enjoying
food
and
putting
your
fork
down
and
really
enjoying
it
and
being
focused
on
it.
That
has
you
know
it
takes
20
minutes
for
your
brain
and
your
stomach
to
talk
to
each
other
and
say
I'm
hungry
I'm,
full
I'm
satisfied.
A
But
if,
if
you
are
eating
so
fast,
it
doesn't
have
time
to
chat
to
catch
up,
so
you
got
to
slow
down
and
enjoy
it.
Does
anybody
have
an
incredible,
slow
eater
in
their
family,
I
yeah
ish?
Are
they
leaner?
Do
they
tend
to
be
leaner,
yeah
yeah?
It's
really
interesting.
Isn't
it
yeah
so
that
whole
slowing
down
and
eating?
It's
really.
You
know,
then
they
have
time
to
say:
I've
had
food,
I'm,
okay,
you
don't
need
more,
but
it's
it's
a
habit.
A
It's
a
habit
that
you
have
to
cultivate
and
it's
a
habit
that
you
have
to
break
and
when
you're
a
mother-
and
you
start
feeding
your
kids
scoops
of
management,
they're
bracing
there
a
highchair,
you
kind
of
set
them
up
to
lose.
So
then
you
know
we
got
to
take
a
step
back
and
really
practice
that
so
that
we
can
eat
a
little
bit
slower.
So
those
are
my
20.
These
are
the
21
tips
and
tricks
I.
A
Certainly
do
not
you
know
I
wouldn't
try
to
do
them
all
at
once,
but
I
would
you
know,
really
focus
on
three
or
four
and
practice
them
and
then
weigh
yourself
and
see
what
the
scale
says
and
then
go
back
and
try
some
more
and
it's
not
a
diet,
but
I
do
think
that
it
can
really
help
help.
You
lose
some
weight
and
help
you
kind
of
look
at
food
a
little
bit
different
and
experience
food
a
little
bit
different.
So
thank
you
all
very
much
any
questions
or
comments.