A Secret to Weight Loss as Presented by a Nutritional Expert.
Hi Folks, I’m Bob Schrupp physical therapist, Brad, Heineck, physical therapist, and together we are the most famous physical therapists on the internet. Well, in our opinion, of course, Bob We’re talking into an apple, basically all right, Yeah, that’s gonna be part of my lunch after this.
So, oh, did you hear that We’ve got a guest here, Yep hi, Craig again from the other day, I’m here today to talk about calorie density, So we’re gonna talk about how to This is a good way to diet?
Basically and lose weight is what we’re going to, and this is a great I think, we’re gonna have some great visual demonstrations here of How to eat and why to eat the certain foods and doing it a healthy way. So, I think this is a great thing, but Bob I do see a couple of people out there.
We have not seen before If you are new to our channel, please take a second to subscribe to us. We provide videos on how to stay healthy, fit pain, free And we upload every day the subscription buttons over there or down there, and if you haven’t yet Please like us on Facebook, We have lots of free gifts. There quite often contests that you can join to get some free stuff All right. Let’s talk about Craig! Why don’t you give us your introduction?
Let us know who you are: okay, yeah. My name is Craig Martin, I’m currently a graduate student at UW La Crosse, mastering in community health education, with an emphasis on diet, nutrition and disease reversal through a whole foods, plant-based diet.
And Craig, can you tell us just a little bit about your personal story about because you said you’ve had some weight loss and The asthma story is interesting too? So, it’s interesting I live in Wisconsin. I was lactose Intolerant.
I worked at a cheese factory, and It’s a requirement when you live in Wisconsin Yeah, and actually that’s what got me interested in diet? Well, I was already interested in diet when I became lactose-intolerant, But what I found more interesting is when I started working in the cheese industry, We would shut down For cheese production for lunch, and then we would start up again, and then we’d shut down.
At the end of the day, and what I found was this goes along with heart disease too. The inside of the pipes of The cheese when we were manufacturing cheese inside the pipes were coated with cheese, And when we would take those pipes apart at the end of the day, we would have to scrape out hard cheese. Sometimes these cheese pipes would be so occluded.
You could barely get any through there and That made me realize what I was eating had an impact not only on my weight But also on my health. I stopped eating cheese after I started working at a cheese factory Because I just thought: oh, my gosh. What is it doing? Not only that, but cheese is very calorically dense.
A 1 ounce cube of cheese, Which is about the size of two dice, has 100 calories in it and when you think about that, That’s a small amount of cheese That’s about the size of that one apple.
There Probably has 100 calories, but if that was cheese, that would probably be about 600 calories. So, when you look at food that way – And you start to realize where your calories are coming from, it really can help you visualize How much food you can eat and still lose weight in Craig. How much weight have you lost?
Well, I started following a whole foods plant-based diet after I saw the devastating effects of cheese And I lost about 40 pounds. So at my heaviest I was about 166.
Now, I’m about 128 130 And I look at you, You look like a naturally thin person. I mean you. Do you don’t look like someone that was ever overweight, Yeah? Interestingly enough, I mean yeah. I thought you were one of those lucky people that eat anything.
You want never gain weight, Yeah! Well now I eat anything I want, and I never gain weight, but before I used to eat anything, I wanted, and I gained weight so and tell them your age too because I think you look younger than you are yeah, I’m 36 years old.
I get a lot of people telling me. I look like I’m in my early 20s right, and you do yeah Exactly, so you’re a walking testimony to Plant-based diet, correct, yeah, yeah and didn’t you say your asthma had a change with this diet. Yeah.
When I cut the dairy out of my diet, I had asthma for 30 years and As soon as I cut the dairy out, it was funny I’d run a half-marathon in Green Bay. I always wanted to run a half-marathon I’d done that and my parents were like Craig where’s, your inhaler.
Where are your asthma symptoms? Like what is going on – and I went oh yeah – I don’t have asthma anymore, it had been a gradual transition. The longer I went without the animal products, in my diet, the greater the benefits were and From that point on I ran the half-marathon and I said I can run a marathon And then I did – and I almost I was like 14 minutes shy of qualifying For Boston Cool great, so my first marathon ever, and I had never run before because I couldn’t so – we got some visualization.
So, what’s all this about, So what I have here. This is very interesting. This right here are five pounds of lettuce. This is also 500 calories, So I mean, if you feel this, this is pretty heavy. I don’t want to.
You know, knock out of your chair, don’t drop it 500 calories And then what I have here. This is what 500 calories of cauliflower broccoli and carrots look like Still quite large, quite large, not as big. Now we eat about 2,000 calories a day, So you could eat four bowls of this a day, and you’d get 2,000 calories.
So, there you go. You would probably fill up before you would ever finish this and if you had to eat That all day, you’d lose weight because you wouldn’t be able to eat enough calories in a given day.
So, I mean that’s just there in and of itself is a testament to What 500 calories looks like how that will fill your stomach because, honestly, this right Here is about the size of our stomachs. What do we have there? Well and this, these are there’s a bunch of little w’s on these Peanut M & Ms Yeah – and this is 500 calories of peanut M & Ms Wow, And when you compare that to this 500, you want to lift that up. This is my weakness right here, peanut M & Ms. This is amazing.
Which one do you think would fill your stomach, which one would fill you up? That’s why we snack on all this day, and we never get full Now if we ate that we’d get full now granted, I would never just eat this alone.
I would probably use a balsamic vinegar on that something to replace the olive oil because this olive oil, if that were used to coat this, That would make that 1000 Calories. So, that’s 500 calories on its own, Yeah. This is 500 calories.
Compared to this little. You know when you look at it: 500 calories, That’s what 500 calories looks like next to each other, and I’m thinking. Well, It’s okay, cuz olive oil’s healthy and that’s all like good calories, Right. Well, I mean, it’s all extra calories. You can use a balsamic vinegar.
You could use other types of vinegars, they have some very good flavored vinegars. You could go online to the olivetap.com And you can look at some of the flavored vinegars that they have, and you can use that in place.
You know that’s a very low calorie option that still gets your lettuce moist And that’s what you’re looking for, and it has really good flavors right Or you could use this and dump 500 calories on your salad. Sure 500 calories out of a 2,000 Calorie diet, which is a lot To just get flavor on your salad, exactly yeah.
So then other examples here. This is 500 calories of sweet, potato I had to cut to the sweet potato So there’s some air in here, but If you boil sweet potatoes or boil any potato Studies have shown that potatoes are one of the most filling foods that people can eat. It’s what we put on that potato that becomes problematic, So, if you’re putting butter on your potato You’re increasing the calorie density of the food, Just kind of like olive oil because butter is 100% fat, just like olive oil’s, 100% fat.
So, what would you recommend to put on potatoes So for potatoes? I either put salsa or some stew or something else because when you eat a baked potato, It’s dry Really all you’re trying to do is you’re trying to moisten it up To get it to a flavor that you can like.
Otherwise, you can mash the potato pour in some Vegetable broth, some low sodium vegetable broth. Well, that’s usually high in sodium. Yes, so you’d want low, sodium vegetable broth, no salt added! Is there such a thing? There are, Yep, or you can make your own if you’re feeling adventurous.
What do we have in front of us? We have some oatmeal now this is dried oatmeal, So actually dried oatmeal is actually calorically dense. However, when you add water to it and you rehydrate it, This would swell in your stomach?
So, I mean it would probably Fill I should have done that before, but it would probably still about half of this bowl sure, But the nice thing about calorie density, whether this be oatmeal or Rice when you mix these foods with it, You’re going to fill up Your stomach more So I would always every morning when I have my oatmeal, I add berries to it Because berries are not as calorie density is based on a few things: the amount of water in a product, the amount of fiber the amount of fat.
In that product and the amount of sugar and Or, you know, carbohydrates or, however, we want to use the term sugar or carbohydrates or starch Calorically dense items usually contain more fat, or they are lacking water Or fiber.
That’s why this is pure fat. It’s 1 gram of Fat is 9 calories per gram. 1. Gram of sugar is 4 calories per gram. So, it’s double the density already based on how we view fats and sugars, So with fruit and stuff you’re saying there’s more water.
Obviously in fruit, So I get into trouble with dehydration. Sometimes, And I’ve been eating less carbs. Is that possible because I’m eating less carbs, I’m getting less water from food, and I need to drink more I mean is that It could be Yeah? If you were to have a Steamed sweet potato. There would be a lot of water in there.
If you were to have steamed potatoes, You would have a lot more water Where, if you’re having something like this, these are pretty dry right. You know, and I always thought like when I ate peanuts, which I eat roasted peanuts now Before.
I obviously I’d get dehydrated because of the salt, But now it seems like I still almost get dehydrated because I’m not taking any water in through the food itself Exactly yeah. It’s one interesting thing When you’re eating more whole fruits and vegetables. You’re, actually, getting more water, Which means you don’t have to drink as much water because you’re getting it through another source.
So, if I understand you right, we can eat Peanut M & Ms. If we drink water with it. Well, that’s one way of understanding it. I, like you, This is fun now, No yeah, So I would say, drink a lot of water, so these float on top Because otherwise that water will filter through, and you’ll just be left with this left in your stomach And that’s not going to fill you What’s the one on the end, did we talk about it? No, this is about 500 calories of nuts.
I mean, I would never tell anyone not to eat them, But the thing is when you’re eating food, you have to realize that this is still 500 calories. So whether or not you think it’s well, it’s fine Well, it is fine, It is healthy, but not a lot goes a very far way. So, I don’t know if we mentioned, But this is approximately the size of an average human stomach. Yeah, stomachs do stretch And my stomach stretches a lot. I eat a lot of food because I eat more of these foods, So my stomach has to be adaptable because otherwise I would starve I mean not starve, I mean I just eat a lot more.
So, what about the saturation factor? I mean, I eat nuts and I seem to fill up on them quicker. Do you know what I mean? Yeah, like a lot of times, I can eat some of the other foods and obviously, I could have eaten a lot more. Obviously, I didn’t realize, but you know I was still hungry after where I eat the Almonds, and it seems like I’m held over longer Something to remember.
There is fiber in this, so the fiber is what fills you up. There’s no fiber in here. So, you could drink this. I wouldn’t recommend it right, but There’s no fiber in there to keep you feeling fuller longer. Fiber is the secret gun On saturation.
Quite often I mean yeah yeah. Actually, it’s fiber, the amount of fiber and the amount of water in a product of food actually keeps You feeling fuller longer, so you’re more satisfied And that’s the one thing they found with potatoes is when you boil potatoes.
There’s so much water in there that they Just keep you full so much longer And then not to mention all the fiber, that’s in there as well, so Yeah. What about? I know we’re over timing, but one more thing I want to just what about spaghetti itself? What are your thoughts on spaghetti?
I eat spaghetti almost daily, You, do I do What do you eat with it? I usually, then, will some toast with it. What do you put on it? Do you put anything on it On my spaghetti, I have spaghetti sauce? I have a fat-free spaghetti sauce that I purchased, I Sprinkle on parsley Italian seasoning.
I like nutritional yeast. I don’t know if you’ve ever had nutritional yeast, it kind of has a cheesy flavor. I didn’t like it at first, but I kind of adapted my taste buds And then just a little cracked pepper on it. That’s what I use, some sounds good. I miss spaghetti.
Yeah, And then I was going to say one more thing: this is 500 calories of fruit. The only thing is this is blackberries and raspberries. I couldn’t get the blueberries in here, So this is about 2.5 pounds of food, so these should be in here too. So, that’s 500 calories of food – Oh, these should be in there with it.
So, they’re pretty good, too. Oh yeah, Yeah they’re very good and remember all these foods here contain carbohydrates. Now these foods contain this has no carbohydrate, but it’s 500 calories.
This is 5 pounds of carbohydrate, essentially so carbohydrates aren’t necessarily the villain, it’s the medium or the food that brings in the carbohydrates That contain fat and everything else because this is carbohydrate as well, but there’s also a lot of fat in here right. And that’s what drives up the caloric density of this food, so I’m assuming there’s sugar!
There is sugar in there as well. Yeah, but when you’re looking at everyone says, carbohydrates are the villain. Well, It’s really these high-fat foods that we eat that are more villainous than a carbohydrate because these all contain carbohydrates too.
So, look how much you can eat and look at how little you can eat here and then there are dyes in there And we have all of those other things we want to avoid And stay away from well, one way or another yeah. We want to very much.
Thank Craig for taking the time very interesting kind of screwed up my whole diet, but that’s alright I’ll make some changes, but we’ll look and see we’re going to do here. I’M going to be drinking water with my M & Ms now, That’s right. At least you’re drinking some water Thanks again, Craig oh yeah, you’re welcome Thank you guys. Thanks for joining us..