.
. >>>
. >>> WELCOME BACK.
WE ARE HERE WITH THE GET
HEALTHY SEGMENT OF "PORTLAND
TODAY."
TODAY."
TODAY." WE HAVE FOCUSING ON WOMEN'S
HEALTH AND WOMEN'S HEALTH AND
SEXUAL HEALTH ISSUES.
TOGETHER THESE TWO SEE PATIENTS
AT THE CLINIC AT THE OSU HEALTH
CENTER.
CENTER.
CENTER. WE SEE THE TOPIC OF WEIGHT GAIN
AND EVERYBODY COMPLAINS ABOUT
IT --
IT --
IT -- >>
IT -- >> THAT IS WHY I AM HERE, A
LIVING EXAMPLE OF WHAT HAPPENS.
>> YOU TRY TO EMBRACE IT.
>> I DON'T ENJOY IT.
>> WE TRY TO EMBRACE THE NEW
YOU BUT IT IS TOUGH TO DO.
WHAT ARE TIPS ON DOING THA
>> SO, WE DO ON AVERAGE GAIN
ABOUT FIVE POUNDS DURING THE
MENOPAUSAL TRANSITION.
MENOPAUSAL TRANSITION. >> ONLY FIV
>> FIVE AVERAGE.
AND WE SORT OF GAIN IT IN THE
MIDDLE.
MIDDLE.
MIDDLE. THIS IS ACROSS ALL CULTURES AND
IT HAS TO DO WITH HORMONAL
EFFECTS.
EFFECTS.
EFFECTS. THE ONLY WAY TO MAINTAIN OR
LOSE WEIGHT IS REALLY ABOUT
CUTTING CALORIES SO WE HAVE TO
GET CREATIVE ABOUT CUTTING
CALORIES.
CALORIES.
CALORIES. WEIGHT MANAGEMENT AND LIFTING
WEIGHTS IS IMPORTANT BUT
CUTTING CALORIES.
CUTTING CALORIES. LET'S TALK ABOUT HOW TO DO
THAT.
THAT.
THAT. FIRST, WHAT ARE WE ACTUALLY
EATING.
EATING.
EATING. LET'S TAKE A FOOD LOG AND LOOK
AT WHAT WE ARE ACTUALLY EATING.
WHERE CAN WE CUT IT AND WHERE
ARE WE IN TERMS OF OUR GOALS.
LET'S SET A REALISTIC GOAL AT
WHAT WEIGHT YOU SHOULD BE AT IN
A GIVEN DAY.
I HAD A PATIENT THAT SAID I TRY
EVERYDAY TO EAT 1 TO YOU 200-
CALORIES AND I BLOW IT EVERY
NIGHT.
NIGHT.
NIGHT. >>
NIGHT. >> IT IS ONE MEAL, RIGH
[ LAUGHING ]
>> YES.
>> YES.
>> YES. I
>> YES. I WAKE UP, MISS IT AGAIN,
REPEAT THE PATTERN AND THEN END
UP BEING EPS FOR WEEKS AND
MONTHS.
MONTHS.
MONTHS. SO, I THINK -- BEING UPSET FOR
WEEKS AND MONTHS, SO I THINK
WE NEED TO SET UP REALISTIC
GOALS, AND SETTING UP A
PERSONAL TRAINER AT THE GYM.
ALL THESE THINGS HELP.
YOU NEED COMMUNITY,
ACCOUNTABILITY, AND YOU GO
FORWARD.
FORWARD.
FORWARD. >> AND SOMEBODY TO FILL THOSE
NIGHTTIME HOURS WIT
>> YES.
>> YES.
>> YES. KEEP OUR HANDS BUSY, TAKE UP
KNITTING --
KNITTING -- >> WE TALK ABOUT TRYING TO
ACCEPT THAT WE CHANGED BUT A,
SOCIETY DOESN'T WANT TO YOU
ACCEPT IT.
ACCEPT IT. THEY WANT TO YOU LOOK LIKE YOU
USED TO LOOK LIKE.
AND IT IS REALLY HARD.
IT IS HARD TO SAY OKAY, I AM
GOOD WITH THIS.
>> WELL, I DON'T KNOW I THINK
SOME OF THAT IS SELF-TAUGHT.
WE ARE HARDER ON OURSELVES THAN
ANYONE ELSE WOULD BE ON US.
BUT THE OTHER THING WE TALKED
ABOUT BEFORE IS STRENGTH
TRAINING BECAUSE THAT WILL
REALLY HELP TO SHAPE YOUR BODY
IN THE WAY YOU WANT TO IT BE,
INCREASING THAT MUSCLE MASS.
AS FAR AS MANAGING THE FOOD
INTAKE, WHAT WE ARE
ENTHUSIASTIC ABOUT IS
INTERMITTENT FASTING.
INTERMITTENT FASTING. >> I HAVE HEARD OF THAT.
>> IT IS DEVELOPING A FAIR
AMOUNT OF SCIENCE BEHIND IT.
>> HOW DOES THAT WOR
>> WELL, THIS ARE DIFFERENT
WAYS TO DO IT BUT BASICALLY YOU
CHANGE YOUR EATING PARTNERS TO
A CERTAIN -- PATTERNS TO A
CERTAIN PERIOD OF TIME DURING
THE DAY.
THE DAY.
THE DAY. YOU WOULD BASICALLY ONLY EAT
BETWEEN NOON AND 8:00 P.M.
THEN DON'T EAT ANYTHING THAT
WOULD INCREASE YOUR INSULIN
AFTER 8:00 P.M., SWEET AND
LOW, MILK, TEA, WATER,
COFFEE, ETC.
COFFEE, ETC. SOME PEOPLE HAVE FIVE DAYS THEY
EAT NORMAL AND TWO DAYS THEY
EAT 500-CALORIES OR A SMALLER
MEAL IN A GIVEN SEVEN DAY
PERIOD.
PERIOD.
PERIOD. >> DOES THAT PROMOTE WEIGHT
LOSS OR JUST MAINTENANC
>> BO
>> BO
>> BO [
>> BO [ LAUGHING ]
>> THIS IS NOT AN EATING
DISORDER.
DISORDER.
DISORDER. IT DOWN REGULATES YOUR INSULIN.
INSULIN IS WHAT MAKES YOU STORE
FAT.
FAT.
FAT. PEOPLE THAT DO THIS CAN DO IT
FOR WEIGHT LOSS OR WEIGHT
MANAGEMENT.
MANAGEMENT. IT REALLY WORKS WELL.
THE ONLY PEOPLE WHO SHOULDN'T
BE DOING IT IS PEOPLE WITH
EATING DISORDERS BECAUSE THAT
CAN BE TRIGGERING.
>> WHAT IS REASONABLE TO EA
>> THE MEDITERRANEAN DIET.
IT IS THE SINGLE MOST SUPPORTED
DIETARY APPROACH IN TERMS OF
SIGNINGS.
SIGNINGS.
SIGNINGS. IT IS MANAGEABLE, IT IS
SOMETHING THAT YOU CAN
MOUNTAIN.
MOUNTAIN.
MOUNTAIN. IT IS -- MAINTAIN, LEAN
PROTEIN, NON-STARCHY
PROTEIN, NON-STARCHY VEGETABLES, THAT SORT OF
THING.
THING.
THING. IF
THING. IF YOU EAT THE MEDITERRANEAN
DIET DURING THE DAY AND AFTER
DINNER DON'T EAT UNTIL DINNER
THE NEXT DAY.
THEN EAT THE MEDITERRANEAN
DIET.
DIET.
DIET. DO
DIET. DO THAT INTERMITTENTLY EVERY
OTHER DAY.
OTHER DAY. THEN INTERMY TENTLY YOU DRINK
COFFEE, TEA OR BONE BROTH,
BUT YOU DON'T EAT AND THAT IS
WHAT MAKES YOU BEARNAISE LA
>> DO YOU EVER COME OUT --
MAKES YOU BURN FAT.
>> DO YOU EVER COME OUT OF THIS
AND ARE YOU EVER ABLE TO EAT
NORMA
NORMA
NORMA >>
NORMA >> I THINK WE HAVE TO MOURN THE
LOSS OF EATING NORMALLY WITH
AGE.
AGE.
AGE. YOUR
AGE. YOUR BODY NEEDS FAILURE
CALORIES.
CALORIES.
CALORIES. >> WHY IS THAT -- NEEDS FEWER
CALORIES.
CALORIES.
CALORIES. >> WHY IS THA
>> BECAUSE YOUR METABOLIC RATE
SLOWS DOWN.
SLOWS DOWN. WE TEND TO MARTIAL OUR MUSCLE
WITH FAT.
WITH FAT.
WITH FAT. SO FAT IS LESS METABOLICALLY
ACTIVE THAN MUSCLE.
SO THAT PROCESS JUST HAPPENS.
WITH WHAT WE HAVE TO DO IS
REBUILD THE MUS TOLL BOOST YOUR
METABOLIC WEIGHT AGAIN.
>> THAT IS THE VICE PRESIDENT-
ELECT MIKE PENCE TRAININ
>> YES.-- THAT IS THE WEIGHT
TRAININ
TRAININ
TRAININ >> YES.
>> YES.
>> YES. SO, YOU HAVE TO BE AWARE OF
THAT AND MODIFY YOUR BEHAVIOR.
IS THAT WHAT YOU WERE GOING TO
SA
SA
SA >>
SA >> STUDIES ARE SHOWING CALORIE
MODELS AND RESTRICTION HELP YOU
LIVE LONGER.
LIVE LONGER. >> I FEEL LIKE I EAT NOTHING
COMPARED TO WHAT I USED TO,
BUT THEN I THINK THERE ARE
PROBABLY DAYS WHEN I DO, MY
KIDS ARE EATING AND I AM EATING
WHAT THEY DON'T FINISH.
>> YES.
>> YES.
>> YES. DON'T FAST ON THANKSGIVING.
I MEAN, REALLY.
DON'T SET YOURSELF UP FOR THAT.
WHEN YOU FEAST YOU FEAST, BUT
THEN YOU GO BACK AND YOU GO
BACK TO EATING MORE MINDFULLY.
>> I THINK WHAT I WILL TAKE
AWAY FROM THIS, WHEN I GO TO
EAT SOMETHING BAD, YOUR
MUSCLES ARE MARBLING, YOUR
MUSCLES ARE MARBLI
[ LAUGHING ]
>> I THINK OF THAT TURNING TO
CELLULITE, I MEAN ALL KINDS OF
BAD THIN
BAD THIN
BAD THIN [ LAUGHING ]
>> I KN
>> I KN
>> I KN >> WE WERE TAUGHT FIVE MEALS,
THREE SNACKS, WE SHOULD BE
EATING EVERY TWO OR THREE
HOURS?
HOURS?
HOURS? I
HOURS? I AM NOT SURE THAT IS CORRECT
ANYMORE.
ANYMORE.
ANYMORE. >> AS KIDS WE ALWAYS HAD
DESSERT.
DESSERT.
DESSERT. ALWAYS FUN TO HEAR ABOUT THESE
REALLY TOUGH SUBJECTS WITH A
SENSE OF HUMOR, TOO.
SO THANK YOU FOR COMING BY.
WE APPRECIATE IT.
>> THANK YOU FOR