[MUSIC] But now I want to talk about sugar. Do you see any refined sugar on this plate? White sugar, processed sugar. Some of, I mean this is a whole grain bread, it has carbs, right? But it is not white sugar and that's what we're going to talk about now. Let's talk about sugar and I'm trying to scare you because here is a sugar cube with what, with that picture? So hopefully that stays in your mind. Hopefully that could become a behavior interrupted, right? So next time you reach for the white sugar, you you imagine this and you stop. So that could become, that could be a good one. So I am using a can of coca cola as an example to tell you how bad sugar is for all of us. I'm using coca cola as an example but this could be any kind of sugary drinks. How many teaspoons sugar do you think we find in every can? It's up there guys. Ten. So normally if I stand here and I have a ball with ten teaspoonful of sugar and I eat the whole ball. Do you know what's going to happen to me? If I do that. In 10 minutes I'm going to vomit, right? But if I drink the coke with ten teaspoonful of sugar. That's not going to happen to me. Why? What is in the coke? And it's of course right there. What is it there, phosphoric acid. So it kind of mask the taste of the sugar and it makes you tolerated. So during the first ten minutes, ten teaspoonful of sugar hits your body and this is the first reaction that your body wants to reject it because it's too much. But guess what, phosphoric acid is going to take care of it and he's going to help you to keep it down. In 20 minutes your blood sugar is going to be very high and because your blood sugar is high, your liver is going to get very active, right? Trying to get rid of that sugar. In 40 minutes, and what else happens when your blood sugar goes up? >> Insulin spikes. >> Insulin spike. And then insulin spikes. What happens next? Turning sugar into fat. In 40 minutes coke also has what besides sugar, caffeine. Now, we're at 40 minutes, caffeine absorption is complete. Your pupils are dilated, your blood pressure goes up and you're very alert and it's great because you're studying, you need to be alert. You need to be like very oriented and that's exactly what's happening, right? That's exactly what's happening And you're not, it prevents drowsiness. What happens after 45 minutes? And we're going to see it in the video that I'm going to show you next after 45 minutes your body ops your dopamine production. And what is dopamine, is dopamine good or bad? Dopamine is going to make us happy, right? So after drinking a coke, maybe I should walk around campus and look at people who are drinking coke and following them and see what happens in 45 minutes. In 45 minutes they're going to look like this. Like yeah, like very happy. Why? Because their dopamine levels are up. Because now dopamine is going to activate the pleasure centers in your brain and you're going to be happy. And guess what? This is exactly what happens with drugs like heroin, cocaine. No difference. Same thing is happening. In 60 minutes the phosphoric acid that really helps you right here after the 10 minutes is going to start binding your calcium, your magnesium, is in your small intestine and it's going to start binding these irons and minerals that you really need. Right? So now the calcium instead of going to your bones, it's bound to what phosphoric acid. And then because coke is filled with caffeine after 60 minutes you start urinating the water. But guess what? In your urine, you're going to have calcium because no calcium is bound to phosphoric acid. And then after 60 minutes, I would say in about 90 minutes, what happens? Am I still happy with the high dopamine level and walking around all happy and excited and alert and oriented? Yes, No? No, I'm going to do what, I'm going to go crash. Okay, I hope nobody's going to drink a can of coke now. So this is why sugar is bad for us. And I recently learned that coca cola has become so clever that now they have their own energy drink and I'm going to do the commercial for the lecture on bad drugs on college campuses. We will cover that in that lecture because to me this is a very bad drug that we have on college campuses. So when we talk about monster and all those other energy drinks, we will talk about this too because now it's on the market. So what I want to do right now is to show you, I wanted to show you this video, but I don't know if you're going to have time if you have time at the end of the class, I show it to you, but I highly highly recommend you watch it, because when you watch this video, you will see why I showed you the previous slide, because sugar is very addicting, very addicting and you're going to see that in this video. Hopefully we will have time to look at it. I also told you that we are going to talk about labels. Reading labels is very important. And luckily FDA came up with new guidelines as of last November with these guidelines when it comes to food labels. So if you compare the old label to the new label, I think the new label is much more clear. It's not trying to hide too much information and it has a few characteristics that you can find in the old label. One is that the serving size is very clear. You don't have to take a magnifier and say okay, so this package is how many serving size? It is very clear. Calories for that serving size is very clear. So if you're like me and you like to eat, okay, I have to make this confession and you like to eat potato chips. How many of you guys like potato chips? Yeah. Anyways. So I buy the potato chip bag. And the problem is that then I look at the old label, I see 230 calories and I'm like, this whole back has 230 calories. It's not that bad. But you have to pay attention to the serving size because that entire bag could be three times 230. Right? So you have to pay attention. The other difference is the total fat is not much more clear separated, differentiated, differentiation between saturated fats and trans fat. And also the sugar. No companies, food companies are required to include what you see the 10 grams added sugars. They didn't have that before. Why is this important? Because of what we've been talking about, because sugar is bad for us. And then they have to include information on vitamins, which for the most part is not enough. Even when you read the food label that says that this food item is enriched with vitamin D. It's really not enough. Look at that 2 microgram, that's like 10% of what we need. So you have to eat other types of foods rich in vitamin D. So these are a few simple steps to healthy nutrition. So because we all hopefully by now I have convinced you all that we need to eat better and we need to go for the anti inflammatory healthy foods. Plan your meals. So planning your meal doesn't mean that you put it on your calendar at noon, I'm going to eat lunch. What lunch? Where, what? So shopping timing, sitting down and enjoying them. Important. Have healthy snacks available. Why is that very important? So I posted a video. We were supposed to have a guest speaker today, but she was very kind and she sends us, she prepared actually that video just for this class. So if you watch that video, you will see that it is important to have healthy snacks. Why is it important to have healthy snacks even in your backpacks? Because when you get hungry, you're not going to run to a vending machine and buy a candy bar because you have already planned that. Read food labels, avoid process sugar as much as you can. I understand that it's not easy to always buy, fresh produce and organic fruits and vegetables. I understand that and they could be very costly but try to avoid processed sugar as much as you can. And this is some examples. Sugary drinks, candy bars, candy's bars, cookies, cereal, eat food that are close to nature, not processed foods. A few years ago in this class, we had a little field trip to a discount store in Orange County because I wanted to teach the students how you can buy produce fresh fruits and vegetables that are not that expensive. So you have to get into the habit of planning because without planning it's really, really hard. And if you don't have a car you can share an Uber or lift with three other friends and go to the grocery store, do your shopping and come back to the door. Organic food again, I completely recognize that it could be expensive. But what I recommend is that you check this website Environmental working group website to see what food items are really filled with pesticides during that season and you just avoid them. So if you don't want to buy organic, that's totally fine. But check this website to at least go for the cleaner version of the vegetables because this website has that information and practice this. Practice healthy nutrition. So what I'm going to ask you to do is to plan your meals. Try, I know that it's hard sometimes. Eliminate process sugar from your diet. So again a few years ago we had a real a little challenge in the class and the challenge was some of the students signed up with me. I participated in that challenge myself to not to eat process sugar for two weeks. Do you think that was easy? I mean I almost felt us that I think there were 10 of us, nine students and me who participated in that challenge. It was almost like having support group therapies in my office hours because we were just complaining about how hard it is because we are addicted, because we are addicted to sugar, but try to try to do it and pay attention to what you eat daily. A few students actually, these are students who were in my lab, not in the class, started taking pictures of everything they ate in like one day and then the next day they look at those pictures and one of them told me I was really scared, because she could not believe how much processed food and sugar she was consuming in one day. And eat in a mindful manner. Mindfulness is very important and we're going to talk about it next week. But eating in a mindful manner is that you pay attention to what you eat. [MUSIC]
