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 people out there
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Let's talk about Craig, 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 a 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. 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 is 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 these all 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
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
Ccalorically dense items contain usually 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 ate 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's 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.