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Jeff Harding: Hello, and welcome to the Huntsman World Senior Games Active life. My name is Jeff Harding, I'm sitting in for Kyle Case. Joining me in studio today is Derek Campbell. Derek, how are you?

Derek Campbell: Jeffrey I am fantastic, how about yourself?

Jeff Harding: I'm doing well, and you look fantastic, Derek.

Derek Campbell: Thanks buddy, I appreciate that.

Jeff Harding: And you sound fantastic as well.

Derek Campbell: Thank you.

Jeff Harding: So it's getting that time of year, isn't it?

Derek Campbell: Yes it is. It is that time of year.

Jeff Harding: Which time of year?

Derek Campbell: This time of year.

Jeff Harding: It's the time of the year when we're getting close to the rates going up for the Huntsman World Senior Games. The early birds season ends the end of this month, first of next month.

Derek Campbell: Yes, yes. That's a time for everybody to hurry and get their registrations in, save a few dollars.

Jeff Harding: That's right. Well that's $20 bucks, that's more than a few.

Derek Campbell: I know.

Jeff Harding: So Derek, a few weeks ago you and I were here at this show and we talked about the top exercise fads of the 1950s and 1960s from the website 24/7 Wall St. And I thought it'd be fun to look at the next 20 years, the 1970s and 1980s.

Derek Campbell: Well good, I was hoping I'd get to review that information, because I'd fit more into that category.

Jeff Harding: Yes, you did seem to be a little confused by some of the things we talked about.

Derek Campbell: Yes.

Jeff Harding: Alright, well in 1970 the top exercise fad was electronic muscle stimulation, and that's where you put the electrodes on your body, and it sent out a pulse. So your muscles would voluntarily, involuntarily flinch.

Derek Campbell: Yeah, I've experienced that before at the chiropractor.

Jeff Harding: So that was a big thing. They found that it really didn't work though. You did get shocked, but your muscles didn't get any tone. The next year, 1971, was leather and lead bracelets, which were basically arm weights. So, and I think Arnold Schwarzenegger was the model for that. He'd walk around with these arm bracelets on, and of course he had big muscles but not from arm bracelets.

Derek Campbell: Yeah, he'd have to carry some pretty big bracelets to tone up.

Jeff Harding: Yeah. In 1972, it was Nautilus Sports Equipment. Are you familiar with Nautilus equipment?

Derek Campbell: I've heard of Nautilus, but I don't know if it's in that ...

Jeff Harding: Well it's kind of like the universal gym.

Derek Campbell: Okay.

Jeff Harding: Where you have all the different exercises you can do on the same machine.

Derek Campbell: Yeah.

Jeff Harding: So that became, that was a big thing in 1972. 1973 was Slender Bender.

Derek Campbell: Never heard of that one.

Jeff Harding: It was kind of, I remember it, it was a cot that you could do sit-ups on. So it was like to exercise your waist. It was mostly geared towards women. So Slender Bender. The next one was air shorts in 1974. They were shorts that you put on and you filled with air, like an inner tube tire, and it would massage your muscles, and kind of shape your body.

Derek Campbell: Sounds weird.

Jeff Harding: Yeah, that's why it was back in 1974. The next one was leg beauty kits. And they were rubber resistant bands, and you'd hook them over your feet and you'd point your toes, and pull, and it was supposed to make your legs nice and shapely. Again, geared toward ladies. In 1976, it was speed bag training, think Rocky movie.

Derek Campbell: Oh, okay.

Jeff Harding: You know the punching bag.

Derek Campbell: Yep. Good sound effects.

Jeff Harding: Yeah, well thank you.

Derek Campbell: That was pretty accurate.

Jeff Harding: In 1977, it was bodybuilding. Again Arnold Schwarzenegger had a thing to do with that. His move came out that year. I don't remember what it was called. Pumping Iron, I think.

Derek Campbell: Okay

Jeff Harding: So bodybuilding became big. In 1978, it was treadmills.

Derek Campbell: Yeah

Jeff Harding: Jump in here anytime you want to say something Derek.

Derek Campbell: Alright, I'm going to let you keep ripping through these. These are good to hear.

Jeff Harding: In 1979, it was rollerskating. And I remember lots of TV shows featured people on roller skates that year. In fact if you see a movie, occasionally you see them on roller skates. See all that is from the late 70s. 1980 was gravity boots. That's the boots you put on and you'd hang upside down from.

Derek Campbell: I definitely, saw those.

Jeff Harding: Door jams.

Derek Campbell: Those are toys.

Jeff Harding: Now they are.

Derek Campbell: Yeah

Jeff Harding: In 1981, the fad was Denise Austin, who was an exercise guru. And she got her big break on the Jack LaLanne show. And we talked about Jack Lalanne last time.

Derek Campbell: Yeah, I know who he is now.

Jeff Harding: Well good.

Derek Campbell: But I don't know Denise Austin very well.

Jeff Harding: I remember her being advertised as being an exercise guru.

Derek Campbell: I'll look that one up too.

Jeff Harding: In 1982, it is another woman, Jane Fonda's workout.

Derek Campbell: I've heard of that.

Jeff Harding: She was wearing the warm ups all stretched out. And in 1983, it was the 20 minute workout. Something you do just 20 minutes at a time and get your exercise in.

Derek Campbell: Yeah, I like that one.

Jeff Harding: 1984 was Jazzercise.

Derek Campbell: I love Jazzercising, I know what that one is.

Jeff Harding: In 1985 ... Yeah, go ahead.

Derek Campbell: Yeah, that's a great opportunity to look that up on YouTube and see people Jazzercising. It really takes style, man. You really have to be able to do that to do it.

Jeff Harding: Kind of forerunner of the Zumba and stuff like that, yeah. In 1985 personal trainers made the big stop and everyone had a personal trainer. So it wasn't about groups, it was about you.

Derek Campbell: Yeah, very underrated group but definitely has a spot. Personal trainers are awesome.

Jeff Harding: And there still around, there just not the number one. 1986 was Bowflex home gyms. And that was the one with the big rubber bands that would create different resistance for the different machines, different work outs. And 1987, I know your big with this one, it was Buns of Steel. 1988 was Sweating to the Oldies, with Richard Simmons. Isn't it ironic we go from Buns of Steel to Richard Simmons.

Derek Campbell: Yes, we love Richard Simmons.

Jeff Harding: In 1989, was the Abdominizer. Which was just kind of a little curved thing that you sit on and do sit ups to give you great abs.

Derek Campbell: Huh

Jeff Harding: Obviously, I didn't use it but hey what the heck.

Derek Campbell: You could now though, Jeff. Go buy one at the antique shop.

Jeff Harding: Second hand store or something, huh?

Derek Campbell: Yeah

Jeff Harding: Well that takes us up to 1989 and that take cares of the 1970s and 1980s.

Derek Campbell: Yeah, some good fads in there.

Jeff Harding: Yeah, some fun stuff.

Derek Campbell: But also some awesome programs, too.

Jeff Harding: Some things that stood the test of time.

Derek Campbell: Oh yeah, that's cool.

Jeff Harding: So joining us by phone today is registered dietician PhD Dr. Cindy Dallows. Dr. Dallow, how are you?

Dr. Dallow: Good, how are you?

Jeff Harding: I'm fine. Do you remember any of those fads from the day?

Dr. Dallow: I do. I actually remember Jack Lalanne.

Jeff Harding: Well I did too. See were probably close to the same age than Derek. Derek's quite a big younger than me so when we talked about him last time, he had to look him up on his Google phone while were talking about, so he would know who he was.

Dr. Dallow: Oh, no I remember seeing him on TV when I was very young and my mom was doing some of the exercises that he was doing on TV.

Jeff Harding: Our guest last week said the same thing and I did too. I remember watching my mom have a chair in the living room, doing exercises in her stirrup pants to Jack Lalanne.

Dr. Dallow: Yep, I remember.

Jeff Harding: That brought back some memories too, stirrup pants, didn't it?

Dr. Dallow: And I remember roller skating in 1979, and I remember quite a few of those actually.

Jeff Harding: And then roller blades came in and replaced the rollerskating.

Dr. Dallow: Yes, they did. Exactly.

Jeff Harding: Dr. Cindy is a registered dietician. She lives in Greeley, Colorado and she specializes in sports nutrition and intuitive eating. And that is kind of what we're going to talk about today. You been in the field of nutrition and exercise for 30 years, along with your husband, Dr. Kurt Dallow. When they say Dr. Dallow do you both turn around?

Dr. Dallow: Yes, although I don't hear it for me, I hear it for him all the time. I rarely hear it directed toward me, which is something that we kind of laugh about.

Jeff Harding: Well now, he's a physician, right?

Dr. Dallow: Right, he's an M.D. and I'm a Ph.D.

Jeff Harding: You're a Ph.D.

Dr. Dallow: Yeah.

Jeff Harding: I once had a Ph.D say that his daughter described him as the kind of doctor that doesn't help anybody.

Dr. Dallow: How funny. Well, I refer to it as being a personal digger.

Jeff Harding: All right. So, today we're going to ... We talked about a lot of things, about bad diets. And we've talked about eating and nutrition. But today I thought we'd do something a little different. We talk about foods that maybe get a bad reputation, but are actually good for you.

Jeff Harding: So what would be the first food that you would bring up, that people think are bad, but is actually good for you?

Dr. Dallow: The first one that comes to my mind, is bread or pasta. Because most people I talk to think that bread is fattening, or pasta is fattening. And many, many people that I talk to are not eating bread, and avoiding pasta because they think it's fattening. And that's just not true. And bread can be a really good source of B vitamins, fiber, actually potassium, and quite a few nutrients. And it's not fattening. What goes on these foods is usually what's fattening.

Jeff Harding: You mean I shouldn't eat my Nutella, or my inch of peanut butter on my toast?

Dr. Dallow: That might do it, yeah, exactly.

Derek Campbell: So why is it that people feel that bread and pasta is fattening? What's the myth that we're busting?

Dr. Dallow: Well, people think that ... And I've seen this out there in the media. Bread is fattening because it's high in sugar. So people aren't eating it. The paleo diet's really popular, and it totally eliminates whole grains. What's the other one that's really popular right now, I'm blanking on. But both of them eliminate whole grains.

Dr. Dallow: And what's really interesting I think, is that one of the most healthy ways of eating, the Mediterranean diet, which has shown in research, study after study, having some pretty significant health benefits. It's a diet that actually has a fair amount of bread and pasta in it. But I was just reading the other day, that people who follow the Mediterranean diet are at much lower risk for type two diabetes. And in those who have type two diabetes, compared to other diets, the Mediterranean diet has the biggest effect on controlling glycemic control and lowering the hemoglobin A1C. And again, it is a diet that has plenty of bread and pasta.

Derek Campbell: Interesting.

Jeff Harding: Now I have a-

Dr. Dallow: Yeah, it really is.

Jeff Harding: I was curious, are there types of breads that are better for you than others?

Dr. Dallow: Definitely. And whole grain bread is better for you than the white bread, of course. Because whole grain bread has not had the fiber removed. So it's higher in fiber, which is good in and of itself. But whole grain breads tend to be higher in the B vitamins, and other nutrients.

Dr. Dallow: So white bread doesn't have a lot of nutritional value, but it's really not as bad for you as people think that it is. And in the Mediterranean countries, they eat lots of bread. Now, their bread is dipped in olive oil, and olive oil is a monounsaturated fat. And the whole Mediterranean diet is high in olive oil. And that is one of the beliefs about why it is so good for you. Because olive oil is unsaturated, verses using butter or coconut oil, which is another subject.

Jeff Harding: Okay, just stop for a second. Let's talk about the difference between a saturated fat, and an unsaturated fat. What is the difference between the two?

Dr. Dallow: Well, just in terms of looking at them, a saturated fat is solid at room temperature, and an unsaturated fat is liquid at room temperature. Saturated fats, on a chemical level, all of the carbon atoms are saturated with hydrogen. Where as in an unsaturated fat, there's double bonds. They're not all saturated with hydrogen. And of course, people will say, what difference does that make? It makes a huge difference when we metabolize these fats.

Dr. Dallow: So the saturated fats are the ones that, bottom line, tend to make us produce more cholesterol, and more LDL, which are the bad guys. And then the unsaturated fats don't do that. So that's why we've all been told to use more unsaturated fat. And that's still true. I mean, studies still show that to be true.

Jeff Harding: Yeah. I mean it's good to know. I mean, we hear those terms a lot, but we don't always know what they mean to us in the real world application, so that's good to know.

Dr. Dallow: Right, sure, sure. And I get that. And that's why we have dieticians, right?

Jeff Harding: That's the reason you're here. You're here to help us understand these things.

Dr. Dallow: Hopefully.

Derek Campbell: So eating a Mediterranean diet with the breads and the olive oil, that's fine and normal. You can do that without causing too much complication?

Jeff Harding: Clogged arteries?

Dr. Dallow: And I do want to say this too, though. The Mediterranean diet is a plants based diet. So it is very high in fruits and vegetables, and has some bread in it. But I haven't seen the actual amounts of bread. They do eat bread and pasta. But they also eat a lot of fruits and vegetables. So this diet is very high in fiber, and phytochemicals, and all kinds of things that are good for us in the fruits and vegetables. It's also very low in red meat.

Dr. Dallow: They have red meat twice a month. It's not totally eliminated, but they have it kind of infrequently, and in much smaller serving sizes. And they have more fish and chicken. So you kind of have to look at the whole picture. And they also drink red wine.

Jeff Harding: Which makes it all ... Doesn't matter as long as you get the red wine, it doesn't matter what else you're eating, right?

Dr. Dallow: Right, exactly. No, no. But you have to look at the whole diet. But I just think it's interesting that that diet is one of ... There are actually two diets that have the biggest effects on our health. And one is the Mediterranean diet, the other one is the dash diet. And they're both very similar. They overlap, they're both plant based, relatively lower in fat.

Dr. Dallow: The dash diet has almonds in it, and low fat dairy products. But it has shown to have pretty significant effects on blood pressure. Just the same amount as medicine does. And it also has plenty of whole grains in it.

Dr. Dallow: So really, there's really no reason to avoid bread. Bread has really gotten a bad name, and I think it's fine.

Jeff Harding: It's good to know that I've bucked the trend, because I still eat bread.

Derek Campbell: Well, you look at the old food pyramid, and breads and grains are at the bottom with a very, very large section, so ...

Dr. Dallow: And you know, as an athlete too, and for people competing in the games, and the senior games, you want the carbohydrates. You need the carbohydrates for energy. And that's an excellent source of carbohydrates.

Jeff Harding: If you're just joining us, you're listening to Saint George News Radio, 1450 AM. We're talking with Dr. Cindy Dallow on the Huntsman Senior World Games active life. And we're talking about foods that maybe get a bad rap, that are actually good for you.

Jeff Harding: I think I cut you off a little there, sorry, Cindy.

Dr. Dallow: That's okay. That's okay.

Jeff Harding: Let's move on to the next one. Another one is maybe fruit?

Dr. Dallow: Yes. And kind of along the same lines. It's kind of for the same reason. I talk to a lot of people who don't eat fruit, because they say it's all sugar. So it's bad for you, and so they limit their fruit. And one of the most popular diets a few years ago that was created by a cardiologist, and again I'm going to blank on it. What was it, it was a very low carbohydrate diet, and people were following it.

Dr. Dallow: And he said, no fruits for the first two weeks.

Jeff Harding: Wow.

Dr. Dallow: So that kind of started the whole thinking that fruit is bad for you, fruit is full of sugar. And I see it all the time. All the time with clients I work with, that they avoid fruit. Or they avoid bananas, because people think bananas are high in starch, so they don't eat them. And really, fruit is so good for you.

Jeff Harding: I love fruit.

Dr. Dallow: Yeah, fresh fruit, frozen fruit, either one. It's just ... When you look at cancer prevention, right now there's a lot of studies looking at the thousands of components in fruits and vegetables that are anti-carcinogenic. And they're all in fruits and vegetables.

Dr. Dallow: So when you're eliminating fruit, you're eliminating a lot of nutrients, and nutrients that we're not aware of that may prevent cancer.

Jeff Harding: Wow.

Dr. Dallow: So, and the amount of carbohydrates that in an apple, or a banana. I mean, you're talking less than 100 grams. Or 100 calories, I mean. So it's very low. They're high in fiber, very high in potassium. So there's just no reason to limit them. And again, the Mediterranean and the Dash diet are very high in fruit.

Dr. Dallow: So it's just interesting to me that these foods get such a bad rap.

Jeff Harding: And the most important thing is, that the food tastes so good.

Dr. Dallow: Right.

Jeff Harding: There's nothing better than, when you come in from a hot summers' day, and there's cold watermelon, or cold apples, or cold something sitting on the table, waiting for you. I mean, there's just nothing better.

Dr. Dallow: And I put blueberries on my cereal in the morning, and make smoothies with berries. You can ... You know, peaches. It's great to use the ones that are in season. In Colorado here, probably in Utah as well, in August we get those peaches from the ...

Jeff Harding: The Georgia Peaches?

Dr. Dallow: The Western slope. Oh my gosh, those are so good.

Jeff Harding: Well we, down in the Saint George area, the temperatures are warmer, so we're usually a month ahead of everybody else, so ...

Dr. Dallow: Yes, that's right.

Jeff Harding: Right now we're getting our apricots on. Our cherries are all gone now, so we're getting our apricots on now. Great fruit.

Dr. Dallow: Another big thing with fruit, too, is that some of them are a good source of nitric oxide, which has actually been shown to improve athletic performance, especially cherries. And that's why cherry juice, and tart cherry juice has become so popular. There really is really good research behind that. So I just can't see a single reason why people would not eat fruit.

Jeff Harding: Well I can't either. Can you see one, Derek?

Derek Campbell: No, no, I think we should all be a little more fruity.

Dr. Dallow: Yeah. I know quite a few fruity people. I don't think it's because they're eating fruit, but ...

Jeff Harding: We actually have a health and wellness program at our office, and one of the requirements is that we have three servings of fruit a day?

Derek Campbell: Two fruits and two vegetables at a minimum.

Jeff Harding: A minimum, so.

Dr. Dallow: As a minimum, yes.

Dr. Dallow: Now, in the Mediterranean diet, the traditional Mediterranean diet, people are eating up to nine servings of fruit and vegetables per day. That's a lot ... That's probably way more than I eat, and I'm a dietician.

Dr. Dallow: It would take quite a change to do that, but then again, you know you think about onions and peppers and things like that, that you add to recipes. It actually could add up pretty quickly.

Jeff Harding: Now let me ask you this. I know it's a bit out of your field of purview as a dietician, but for bowel health, isn't fruit good for bowel health?

Dr. Dallow: Yes, definitely. High fiber foods help our bowels to move along. It prevents constipation, and fruit is high in fiber, especially if you eat the skin. So instead of eating apples where the skin has been taken off, it's better to have the skin, when possible. And it's just very good for bowel health and prevention of colon cancer.

Jeff Harding: I hope you don't mind my slipping in that stinky subject, but we're ... Okay.

Dr. Dallow: Nope, that's okay.

Derek Campbell: We all have bowels, Jeff.

Jeff Harding: We do.

Dr. Dallow: You can't talk about food without talking about the other end of food, though.

Jeff Harding: That's true, whatever goes in must come out.

Dr. Dallow: That's right.

Jeff Harding: All right, can you think of another fruit, another food, excuse me. Another food that might get a bad rap?

Dr. Dallow: I was thinking of those two. Can you guys-

Jeff Harding: What about eggs?

Dr. Dallow: Oh eggs, that's right yeah. And there's been some articles in the media that have said eggs are not bad for you. But back in the 1980s, I was a cardiac dietician, and so I was working with heart patients. And that was when the big push was, to tell people to not eat eggs. However, I will say the American Heart Association, I thought did a good job. Because they did say there's nothing wrong with eggs up to three to five per week. It's just for the people who are, you know, eating three-egg omelets per day. And also for people with a strong family history of heart disease.

Dr. Dallow: But eggs are one of the best sources of protein. If you look, every protein has what's called an amino acid profile. And that profile is based on how quickly and easily the amino acids are assimilated to protein in our bodies. And egg has the highest.

Jeff Harding: Wow.

Dr. Dallow: It is the best protein, really, with meat right behind it. And it's quick. Eggs are quick, usually, when you cook eggs.

Jeff Harding: Three minute egg. It's supposed to be three minutes.

Dr. Dallow: Yeah, when I was in college, I lived on eggs and peanut butter, because they were so cheap. Not together, but ...

Jeff Harding: Anything. You never know.

Derek Campbell: That could work.

Jeff Harding: There's been some strange combinations that you know, you never know.

Dr. Dallow: And also, one thing that's really important I think, is for seniors ... And I'm 57, so I'm getting up there. One thing that's coming up in research studies lately, is that as we get older, our protein needs actually go up. And especially in athletes, or people that are training in athletic events. And that's new. That's a new finding. And what I've noticed with people I would say, 60 and above, they tend to not eat much protein for breakfast. Maybe a little bit at lunch, and they'll have this big serving, or bigger serving at dinner.

Dr. Dallow: I'm kind of getting off subject, I'm sorry, I should get back to the eggs. But just real quick, our protein needs get higher, especially if we're active. And many people 60 and above are not meeting the protein needs. So eggs are one of the best ways to do that.

Jeff Harding: You brought us right back around.

Dr. Dallow: See, I brought it right back.

Derek Campbell: Cindy, that's actually ... I'm glad you took that tangent. That was one of the questions that I had, was what can seniors do as they progress in age, and do they need to do anything different with their diets, so that's a fantastic answer to a question we didn't ask.

Jeff Harding: So you're connected, you're connected. You new exactly where he was going with that.

Jeff Harding: So Cindy, that's about all the time we have, thank you so much for joining us. Just one last question.

Dr. Dallow: Sure.

Jeff Harding: If you could just give the listeners one piece of advice as far as being active. Or, sitting on the couch and they're just trying to ... What piece of advice would that be?

Dr. Dallow: To be active, you mean?

Jeff Harding: Yeah. About being active.

Dr. Dallow: About being active. Small steps. Every little bit helps. It doesn't have to be anything big. Every little bit helps. You don't have to run marathons, you could just walk a block, and get a lot of benefit out of that.

Jeff Harding: So just do it, is basically ...

Dr. Dallow: Just do it, but small amounts are important, they really are.

Jeff Harding: That's good advice. You have to start somewhere, don't you?

Dr. Dallow: Yeah, exactly, exactly.

Jeff Harding: Well again, thank you so much for joining us, you've been very informative, and a great guest. A lot of fun.

Derek Campbell: Thank you, Cindy.

Dr. Dallow: Thank you, thank you, this was fun.

Jeff Harding: So maybe we'll see you at the games.

Dr. Dallow: All right, oh yes, I've got to do that one of these years. I will do that.

Jeff Harding: All right. So that's all the time we have today, so we want to thank Dr. Dallow for joining us. Remember to join us each and every Thursday at 5:30 PM for the Huntsman World Senior Games Active Life on Saint George News 1450 AM.

Jeff Harding: You can also listen to this, or any show at www.seniorgames.net. You can also subscribe to our podcast. Just search for Huntsman World Senior Games Active Life in the Google Play Store, or on iTunes, and subscribe. And you got it, Derek.

Jeff Harding: And 2018 is flying by. We already have 17 hundred registered participants. Two sports, bowling and pickle ball have reached their participation caps. We're also at capacity for softball, volleyball, and soccer teams. Other events are getting close to capacity, so what does that mean?

Derek Campbell: Register, now.

Jeff Harding: That's right, today. Don't delay. Now is the time to do it. Don't delay the day of your registration. If you have any comments or feedback for our show, we would love to hear from you. Just send an email to activelife@seniorgames.net.

Jeff Harding: And the quote of the day is, "When you can't find the sunshine, be the sunshine." And that's by an unknown author. Until next time, stay active everyone.