- Okay, good morning, everyone.
Welcome to PDA Day, oops.
Okay, I'm gonna talk really
loud so Dreamer can hear me.
(chuckling)
So welcome to everyone
who has joined us here
this morning in Burbank.
It's so wonderful to see you,
we've got a full crowd here.
And I want to say welcome to
our overflow room in Doyle.
I'm hearing that that's
a full room as well.
So it's a great turnout this morning,
it's exciting to see everyone here.
I want to first acknowledge
our board members
who made it here this morning to join us.
If you would please stand
when I call your name.
Board President Maggie Fishman.
(audience applauds and cheers)
Welcome, Maggie.
Trustee Dorothy Battenfeld.
(audience applauds and cheers)
Where is Dorothy,
There she is.
And we also have our student
president, Jordan Carbajal.
(audience applauds)
There's Jordan.
Wonderful, welcome.
So after today we say
goodbye to this space
as it goes in for a much
needed rejuvenation.
So take a look around.
(audience cheers and applauds)
So and we will be
holding our next PDA Days
down in Petaluma.
And for those of you that
were there last spring
you know what great hosts they were,
what a fantastic venue it is,
so we're very excited to continue
this tradition down there
for the next year, at
least, '17-'18, possibly.
We'll see how long it all takes.
When you go in for a spa treatment
sometimes you never know
how long it's gonna take.
(audience chuckles)
So no matter where
we hold PDA Day, though,
it takes a huge village
to put this day on and
you're gonna find out
how many people are involved
in presenting workshops today,
how many people behind the
scenes do so much work.
I have so many people to thank,
but I'm not gonna do it here today.
But I do want to highlight
a couple of heroes
that I don't think often get
any attention for the work
that they do for this day
and that's our sustainability heroes.
And Carla Grady, our
faculty member specifically,
gets all of these reusable coffee cups
that you see out here.
She schleps them over here,
she gets them all set out,
she hunts for them in
secondhand stores all year long,
she calls them back and
washes them after each day,
she brings all the silverware
that we're gonna have at the lunch,
and I think that's a
phenomenal commitment.
She works with a very
dedicated crew, committee,
that is also very concerned
about sustainability.
But if you have read Guy Tillotson's notes
about one-use coffee cups,
you know that they are a
huge impact in our landfill,
and so this effort is one
step that we can take,
as a staff event, to address
that and do our part.
And so I really thank Carla.
(audience cheers and applauds)
I think, also, Katie Gerber,
has helped out with this amaze--
Very much, and as I said
there's a whole committee.
I don't even know who all
of the individuals are,
but they're very passionate about this
and they help us out with this on PDA Day.
So this PDA Day,
we are also beginning a little
composting pilot project
here, so watch for the bin,
look for the bins in the lunch room.
We also have one here
for your stir sticks and sugar packets.
And Guy Tillotson I want to
thank him for jumping on that
and taking advantage of the opportunity
for us to start trying to
see how we can maybe expand
a composting project as well.
(audience applauds)
So,
with that said,
I now want to turn it over
and welcome Dr. Chong,
our President and Superintendent,
to the stage to tell you some
other very exciting things
that we have going on here at SRJC.
Dr. Chong.
(audience applauds)
(Dr. Chong sighs)
- Good morning, everybody,
how are you doin'?
- [Audience Member] Great!
(audience cheers)
- Great, huh?
I can't see all of you,
but with all the stressful stuff
that's going on nationally,
I really needed some relief.
So I got a call yesterday
saying that if I would be,
at six o'clock at the the back door
of Russian River brewery,
I can get in to try Pliny the Younger.
(audience laughs and cheers)
And,
I called my wife, said I'm
gonna be home late tonight,
I have to work.
(audience laughs)
And I'll give you a little back story
about how that happened.
Four years ago when Ricardo
Navarrete and I went down
with a bunch of faculty to Los Angeles
for the faculty outreach,
to recruit faculty,
people said well the president never goes.
And I said well I'm gonna go,
I want to really see how this works.
And we talked to hundreds of
prospective faculty members
and one of them was from, now
our counseling department,
Barbara Barajas.
And Barbara's boyfriend, Rick,
we talked to him and said,
we'd love for you to come
up and look at Santa Rosa.
They were from Southern California.
And when I talked to
him yesterday he said,
Dr. Chong, when I knew Barbara
might get a job up there,
I ran up there and we ate at
the Russian River brewery,
and I said I need to get a job.
So I talked to the manager
and sure enough they hired him
'cause he had experience.
He went on to study at the JC,
transferred to Sonoma State,
where he's majoring in
Economics, so these fairs work.
(audience chuckles)
And the ultimate is I get the hook up.
And then I find out,
Mike Starkey's in there,
and then Dan Munton's in there.
And Dan shared with me,
he didn't mention this
in the Tauzer Lecture,
but that's where you get your
brainpower from and intellect.
So, I'm really indebted to,
to our faculty and our
staff for hooking me up.
A lot of great things going
on at the college campus.
At this week's February board meeting,
our board unanimously voted
to reaffirm our support for all students
and open access to Santa
Rosa Junior College, so.
(audience cheers and applauds)
And this was really a joint effort.
Like classified staff, faculty leaders,
student leaders like Jordan,
board members like Dorothy Battenfeld,
our new board member, Mariana Martinez,
and of course our
president, Maggie Fishman.
We all worked together
to craft a resolution
which shows that we are
unified and I'm proud to say
we're now amongst one of
over 30 community colleges
across the state that have
passed similar resolutions.
And I just want to assure
you that we're not alone.
We're part of a system,
we're part of a state,
we're part of a region, that really,
really wants to celebrate
diversity and inclusion.
And since it's Presidents' Day,
I thought I'd share a quote
from George Washington,
which says,
Government is not reason,
it is not eloquence.
It's force, like fire.
A troublesome servant
and a fearful master.
Never for a moment should it be left
to irresponsible action.
So think about that and I think it really,
speaks to,
our ability to have a voice
when we see things we disagree with.
And the other president, I
don't wanna leave Abraham out.
(audience chuckles)
He says, I am not bound to win,
but I am bound to be true.
I am not bound to succeed
but I am bound to live
by the light that I have.
I must stand with anybody that's right,
and stand with him while he is right,
and part with him when he goes wrong.
Okay, so think about those two quotes.
(audience applauds)
From two of our greatest presidents.
And from the standpoint of the JC,
we're gonna continue to fight vigorously
to maintain open access
for all of our students
and all of our residents,
'cause I think that's the
value of this country,
this state, and of course, this community.
From the standpoint of enrollment
I want to give a report a little bit.
We're like four percent
below where we were last year
and I'm asking all the
faculty to help us out.
I also want to take this opportunity
to introduce an extraordinary professional
whose a privilege to join
us, and that is Pedro Avila,
our new Vice President
of Student Services.
Pedro?
(audience applauds and cheers)
Please get to know him.
I've tasked him with the task
of looking at our enrollment management.
Everything from marketing to outreach.
And he's working together with Mary Kay,
our illustrious Vice
President of Instruction,
and all of us as a team,
to see what we can do to
attract greater enrollment.
We're also, as you know,
moving forward with measure H.R.2030,
plan has been completed.
Have you seen some of the
renditions out in the lobby?
I particularly wanna thank the leadership
of Lee Saud and Jane Saldana-Talley,
and the theater arts folks,
for really visioning what
a theater should look like
in 15 to 30 years.
And I promise you, it'll be
incredible when it's finished.
And we're also putting in a lot
of new technology in classrooms.
We're testing out furniture.
We're gonna be modernizing
a lot of classrooms,
so during modernization and during rehabs,
just please bear with us
and communicate with us
when we're not giving
you the right information
about closures of parking
lots and facilities.
It's gonna be inconvenient
but our job is to make it
as seamless as possible.
We also received over a
million dollars from the state
for our CTE programs,
due to Strong Workforce,
and many of you have received
that kind of funding,
so I really want to thank the
leadership of Jerry Miller
for putting that together.
(audience applauds)
Jerry, thank you very much.
And we also are gonna be starting
with a new bookstore manager
starting on March 17th,
St. Patty's Day.
It's gonna be, hopefully,
a better situation for our
faculty and for our students.
I really want to thank the
faculty committee, and students,
and classified, who
participated in the RFP process.
Follett has been selected and
they have made a commitment
to really be service-oriented
toward faculty
and to students, so please
hold them accountable,
and if they're not, I need
to know about that, okay.
We're also moving forward
with our different workshops today.
There's gonna be workshops
on how to increase retention,
there's workshops on the
resolution that we passed,
so look through your program,
and there's, I think you'll find,
a rich smattering of
different types of workshops.
And I really want to thank Mary Sandberg,
and all the HR staff, and the committee,
for putting it together.
(audience applauds)
And finally I want to talk a little bit
about our 100th anniversary,
we're 99 years old now,
and who would've thought
this place would turn 100.
And somebody says you only turn 100 once
unless you're Al Majini, so.
(audience chuckles)
We have formed, we have a webpage now,
and I want to thank Ella Miramonte Silver,
and Jane Saldana-Talley, and Amy,
for helping us with this.
We've been storming the last six months
but now we're gonna be
norming, and start developing,
and getting people involved.
The whole idea of the celebration
is really to try to look back,
reflect on how great Santa
Rosa Junior College has been,
and how impactful it's
been on our community.
And so we're trying to
bring back a lot of alumni,
a lot of retired faculty, administrators,
and classified staff members,
who made this college great.
So there'll be a whole
calendar of events that go on.
Please, please sign up.
There's also a staff development workshop
that's gonna be held today,
so I encourage you all to get involved
in whatever way you feel comfortable.
And finally I will,
end with showing the
video that we produced.
We're trying to raise $15 million
for the 100th Anniversary.
I'm happy to say that we are at the,
close to the $5 million threshold already.
And I really want to thank
Kate McClintock, and Sarah,
and Breanne, from the foundation,
for leading that effort.
Let's give them a big round of applause.
(audience applauds)
So I'll leave you with this video
and I think it'll give
you a sense of the history
of Santa Rosa Junior College.
And I think we have a great great future.
And thank you for all your support of me,
personally, through this
very difficult time.
But again I believe we are
stronger together, thank you.
(audience applauds)
(instrumental piano music)
(audience applauds)
- Hello and welcome to
Professional Development Day
and the Tauzer Lecture.
I look at a film like that
and I realize how many people's
lives have been impacted
by this college and what a
privilege it is to be here.
And Professional Development Day
is one of those opportunities for us
to continue to grow and learn.
I'm Lauralyn Larsen, and
this is Tara Jacobson,
and we're the current faculty coordinators
for the Professional
Development Committee.
I'd like to thank
the Professional Development
Committee members,
and I'm gonna ask that you
stand as I call your names.
Please hold your applause 'til the end.
Mary Sandberg, of course, Pauline Bell,
Shawn Brumbaugh, Sarah
Hopkins, Tracy Ruelle,
Lauren Servais, Laura
Sparks, Debbie Weatherly,
and Alicia Virtue.
Thank you, committee.
(audience applauds)
Professional Development
creates a thriving teaching
and learning environment at Santa Rosa JC,
and it's the responsibility
of each one of us
to offer dynamic workshops, and bring,
and/or bring outside
speakers who can introduce us
to their expertise.
At this time I'd like the 130 presenters,
and from the 60 different workshops
that are being offered
today, to please stand.
(audience applauds)
- Thank you.
It's my pleasure to talk a little bit
about the Brook Tauzer history.
The Brook Tauzer Faculty Lecture
is the highlight of PDA Day each spring,
and an honor for the faculty
member selected to give it.
The Tauzer Lecture is a
long-standing SR tradition
since 1987, and it was
named after Brook Tauzer,
who was an emeritus professor of history
and former Vice President
of Academic Affairs at SRJC.
Brook was the first VP of
Instruction, and in fact,
he was the first VP of anything at SRJC.
He worked at the college
from 1955 through 1986
and frequently taught classes
throughout his career.
While working in the
Office of Instruction,
Brook collaborated with a
small group of originators
who were responsible for the
beginning and establishment
of both the Petaluma
Center and Shone Farm.
Even after retiring he
authored a two-volume set
of SRJC history covering the
period from 1957 to 2000.
Brook is cherished for
his warmth, integrity,
dedication, and dedication
to academic excellence.
The Tauzer Lecturer is
an SRJC faculty member
who has been selected
for teaching excellence
by a committee consisting of
the former Tauzer Lecturers.
And here's the picture of all
the former Tauzer Lecturers,
excluding the two that
you're actually gonna see
live today on stage.
And that brings me to my next step,
which is my pleasure
to introduce Dan Munton
from Mathematics.
He was last year's Tauzer Lecturer
and he will be introducing
this year's Tauzer Lecturer.
Welcome, Dan.
(audience cheers and applauds)
- Welcome to my STNC Classified
Faculty Administration
and Board colleagues.
This is my 28th Tauzer Lecture,
and with the possible exception
of last year's presentation,
I have looked forward to all of them.
(audience laughs)
Because this is a celebration
of great teaching.
It's what we do and it's why we're here
and all other purposes are secondary.
And today it is my pleasure
to tell you a little bit
about this year's
lecturer, Tammy Sakanashi.
Hmm.
(audience coos)
There we go.
Born area born on 10 Kab'an
of the Maya calendar,
(audience laughs)
Tammy's horoscope predicts
that she is blessed, or should
I say that we are blessed,
to experience her
intelligence and creativity.
She is innovative,
community service-oriented,
and a positive influence on others.
She's a Bay Area native
growing up in the East Bay,
and anyone living in
the East Bay in the '70s
had to be an A's fan, and Tammy is.
The only thing I can say
about three consecutive
championships in 1972, '73, and '74
is 2010, 2012,
(audience chuckles)
and 2014.
(audience cheers and applauds)
Takes the sting outta 1989.
But Tammy is ambidextrous
and she roots for both teams.
(audience chuckles)
She attended the University
of California at Berkeley,
starting as a math engineering major,
but later changed to nutrition.
She earned her BS in
Clinical Nutrition in 1983,
the same year that I earned my degree
from Cal in Mathematics,
and the same year that Cal beat Stanford
in the last moments of the big game
(audience chuckles)
by running
through the Stanford
band, and Tammy was there,
cheering on the winning team
from the student section.
Did I mention her sister went to Stanford?
(Dan clears throat)
(audience chuckles)
After Cal Tammy went to Cornell
where she earned an MS in
Human Nutrition in 1987.
But Tammy is a lifelong learner.
On her sabbatical she
entered culinary school
at Napa Valley Community College.
This is a nine month eight to five program
where she earned a
certificate in culinary arts.
After college she became,
whoops, after college,
she became a research scientist
at UC Davis from 1990 to 1997,
where she worked on projects
including the effects of
folic acid supplementation
during pregnancy to
decrease susceptibility
to environmental toxins.
Not the title of today's lecture.
(audience chuckles)
It was at this time
that she had her first
teaching experience,
when she was drafted
to teach a dietetic
nutrition therapy class
at Woodland Community College,
and it was love at first class.
She had discovered her
passion for teaching.
Well, perhaps rediscovered.
Her sister, Karen, shares a story.
Whoops, hmm, there we go.
Her sister Karen shares a story.
When they were children,
Tammy's favorite game was to play school,
or perhaps more accurately,
to play teacher.
It was Karen's role to be the student
and Tammy would give her worksheets
that she could then correct.
(audience laughs)
But one student wasn't enough
so she filled out the class
with a large stuffed bear
and Raggedy Ann doll.
But Karen had to complete
worksheets for all three
so Tammy could have
enough papers to grade.
(audience laughs)
After UC Davis Tammy came to SRJC in 1997
and has been here ever since.
Serving on the Academic Senate,
the Accreditation Committee,
the Equivalency Committee, the
Sabbatical Leave Committee,
and serving as department
chair for seven years.
She was honored by the Academic Senate
for outstanding contribution
to SRJC for her efforts
as coordinator of the New
Faculty Development Program.
She's a member of the California
Dietetics Association.
But teaching here at SRJC
is not just about professional activities.
I asked her colleagues to tell
me a little bit about Tammy,
and while I could've read
any of the letters or emails
they sent me as an introduction,
I'll summarize the common themes.
The first things her colleagues
mention is her kindness,
her caring, her compassion,
and positive attitude.
They say her passion for teaching
serves as an inspiration to
both students and faculty.
That when assigned multiple tasks
she is brilliant and focused.
That she possesses a no-nonsense
attitude about nutrition,
and as a maverick nutritionist,
regularly connecting
the pleasure of cooking
with healthful eating.
As we know the most important part
of maintaining good nutrition is balance.
It's not all broccoli and quinoa,
and Tammy takes the same approach to life.
One of the things her colleagues mention
is that she always has fun.
(audience laughs)
Well what does she do for fun
besides enjoying enormous sundaes?
She loves reading, and she
loves walking with her dogs,
Oliver and, well, what do you name a dog,
when you already have an Oliver?
What goes with Oliver better than martini.
So there's Oliver and Martini.
(audience laughs)
And of course she loves cooking.
When I asked her what kind
of food she enjoys preparing,
she said Indian, Chinese, Cuban,
Japanese, and the list went on.
She is a culinary world traveler.
She also treasures spending
time with her amazing family.
On the left you see her
husband, Carl, with her.
In the center, her husband,
Carl, and daughter, Akimi.
On the right, a family
photo with her sisters,
Karen and Robin, and their
husbands, Jonathan and Sean,
and nieces and nephews.
And then some of them are here today.
In conclusion, Tammy is a born teacher,
with a passion about her subject
and the craft of teaching.
She provides us with a full
recommended daily allowance
(audience laughs)
of knowledge, professionalism,
teaching ability, attention
to craft, and balance.
And an extra strong dose of fun.
And that, my friends,
is a recipe for success.
Please welcome to the stage,
our 2017 Tauzer Lecturer, Tammy Sakanashi.
(audience cheers and applauds)
- My goodness, that was
wonderful, thank you, Dan.
Good morning wonderful
people, how are you?
(audience greets Tammy)
It's great to be here.
I tell my students that I think nutrition
is the perfect science.
Now I know the chemists out there
are gonna start screaming at me,
but the main reason is it encompasses
all the different sciences.
It has chemistry, it has
physics, biology, physiology,
anatomy, you name it, it's in nutrition.
And on top of that,
it's all about our body.
So it really is a
valuable science to learn,
and most importantly, and what
makes it dear to my heart,
is it's about food.
Right?
(audience chuckles)
So let's talk about food.
(audience chuckles)
This is a photograph.
Many of you may have seen it,
it's from Peter Menzel's
book, What the World Eats.
And this is a photograph
of what a family of four
in the United States is
thought to eat in a week, hmm.
So now, thinking about that,
I want you to think about
how much food do you eat?
So in your lifetime,
which I'm hoping will be
hopefully a hundred years,
but the CDC says 78.8.
I'd like you to think about
how many pounds of food
do you think you're gonna eat?
Okay, Mary Kay says a
thousand, a little low.
(laughing)
Marty says a million, no, a little high.
My husband says 70 tons
because he's listened
to this lecture a number of time.
(audience laughs)
Let's get this going.
Oops, sorry.
Oh, I blew it, okay.
(audience laughs)
This is a picture of a 70 ton dinosaur,
so this is how many
pounds you're going to eat
during your lifetime,
I couldn't find a photo
of 140,000 pounds of food,
so instead I found this dinosaur,
but it really is hard
to put into perspective
in terms of the amount
of food you're gonna eat.
So I have here, someone to
put it into perspective.
And this little dot,
and I hope you can see
this in the overflow.
Picture that this little
person is a human,
and this human is our favorite Dr. Chong.
(audience laughs)
So put it in perspective next time
you're talking to Dr. Chong,
think 70 tons of food, okay.
(audience chuckles)
Going into your body over the next
hopefully 50, 60, 70 years.
Another important fact.
Every single molecule in
your body came from something
that you ate, possibly
drank, possibly breathed in.
But when they say you are what you eat,
I want want you take that
seriously because think about it.
Your entire body, whether
we're talking your hair,
which lots of people think
about when they're eating,
but more important, your
heart, your liver, et cetera,
are all made up of molecules that you ate.
Now there's a smidgen
that came from something
that your mom ate, but other
than that, it's all you so.
So, let's think about that.
If you are what you eat, what are you,
Santa Rosa Junior College?
(audience chuckles)
I want to thank those of you
who filled out my dietary survey
that I sent out last fall.
It's almost 700 of you
replied and it really
gave us a really good picture
of what you're all eating.
And so throughout the lecture
today I'm gonna be bringing up
some of the results of what
you ate and what you answered.
I'd like to thank KC Greaney and Lara Abel
from the Office of Institutional
Research who helped me
create it and then also
tallied up the results, okay.
So let's think, what are we?
One of the questions I asked was,
how often do you eat fast food, okay?
We went from never to twice a day.
You can see we at the junior college
are actually doing really well.
Almost 82% of us don't eat fast food,
or at least we eat less than once a week.
There are, meh, a few of you
who probably eat little less.
Now I have to say that
this survey was voluntary,
and there are 3,000 of you,
so the chances are we did
hit those healthy people.
(audience laughs)
But.
As you look at these numbers,
I want you to think about,
where would I stand in
that whole picture, okay?
To put it into perspective,
I wanted to see what the
world, well, not the world.
What the U.S. would look like,
so I found a Gallup poll,
that actually asked the
same types of questions
that I did about fast food intake,
and so we can compare the numbers
from Santa Rosa Junior College to the U.S.
And what do we see?
We're doing much better.
38% never eat fast food,
whereas in the United States,
only four, okay.
So fortunately we aren't this man,
we're not built of fast food.
So let's talk about what we
are, let's talk about our diet.
Now these are the top 10
leading causes of death.
And the ones in yellow
and italics are the ones
that have some connection to what you eat
during your lifetime.
So here I'm gonna ask for a
little audience participation.
I'd like those of you
to think about people
that you're blood-related to.
Now you can think of yourself as well
but you don't have to reveal
anything if you don't want to.
Of the people that
you're blood-related to,
how many of you have somebody
that has high cholesterol,
hypertension, or had some
problem with heart disease?
Raise your hand.
Okay, now leave it up.
This is a little bit of physical activity,
you're just sitting there, right?
(audience laughs)
Okay, now how many of you have somebody,
that you're blood-related to,
that has had some form of cancer?
Now if you already have a hand
raised, raise the other one.
Alright.
Now how many of you, I'm gonna
skip down to number seven,
have somebody you're blood-related to,
that has had some problems
with high blood glucose or diabetes?
If you've already got both hands
up, I want you to stand up.
Isn't that amazing?
I have my students do this
every semester, and I just,
it's amazing to look at.
Thank you very much,
Now those of you who raised
your hand for Type 2 Diabetes,
one of the things that
is becoming critical
in the United States is
the fact that diabetes
increases your risk for the
development of heart disease
two to four times over
the average American.
So we'll look at the
consequences of that in a minute.
But what I wanted to show you
next was actually some data
from the Centers for Disease
Control over the last 20 years.
Looking at the prevalence
of obesity here on the left,
and the incidence or prevalence
of diabetes, on the right.
Now the color coding goes such
that the light yellow color
is a low incidence and it
starts getting more orange
and then it goes to darker red
as you get to the higher
prevalence of the problem.
Now I'll go through the
exact numbers at the end
but I just wanted you to feel
and experience the changes
that have happened in the United States
over the last 20 years.
There we get our first red
states and not in voting.
(audience chuckles)
Well maybe.
(audience laughs)
2014 is the last year we
have the cumulative data.
So you can see here for
obesity, we go from 1994.
California was at less than 14%,
and then you go up to 2014.
We have over, between 22 and 25%,
of our adult population that is obese.
In terms of diabetes,
in 1994 we had less than 4.5%
of our adult population had diabetes,
and now you see, in 2014,
we actually had the highest
in the United States,
with some other states,
in terms of greater than 9%
of the adult population with diabetes.
That's over a 20 year period.
It's all the time I've been here at the JC
which hasn't really been that long, right?
So here again are the
leading causes of death,
but as recently as January 2017,
a group from University of Boston
and University of Pennsylvania,
looked at the numbers of
deaths and causes of death,
and they feel that we are actually
really underestimating
diabetes as the leading cause,
among the leading causes of death,
and that it really does run
as number three in the United States.
So keeping that in mind,
let's look at some of the risk
factors for Type 2 Diabetes.
Genetics is one of them,
and those of you who raised
your hand or stood up,
have that tendency towards it.
It's a risk factor, it doesn't
mean you're going to get it,
it's just a risk factor
as I tell my students.
The other one is ethnicity.
There is a big ethnic difference
in terms of who develops Type 2 Diabetes.
We see that American
Indians and Alaska natives
have the highest incidence of diabetes,
followed by non-Hispanic blacks,
Hispanics and Asians being
the four ethnic groups
with a much higher incidence
of Type 2 Diabetes.
Getting older, this is
something we all want to do,
so I won't cover that one.
(audience laughs)
The other risk factor is hypertension,
or high blood pressure,
and this is the fastest
growing chronic disease
in the United States according
to public health data.
So we'll look at some
of the issues with that.
And then being physically inactive,
but I know those of you
who were here two years ago
for Karen Stanley's Tauzer Lecture,
none of you are physically
inactive, you're all in there,
and we're gonna look at that.
But then the other risk
factor is being overweight.
Not necessarily obese but overweight.
And particularly accumulating fat
and what we call the apple
shape body fat distribution.
It's a nice way to put the fact
that you're gaining fat in
between your organs, okay.
Now know we gain fat underneath
the surface of our skin
but what's been found is
that the fat that we gain
in between our organs,
which we call visceral fat,
is actually a different type of fat cell,
and that type of fat
cell is much more likely
to develop problems that can lead
to chronic disease like Type 2 Diabetes.
So here is a photo of the apple
shape body fat distribution.
This is Drew Carey,
in 2010, when he found out
that he had Type 2 Diabetes.
He also had a new child,
and so he decided that instead of dealing
with it with medication, he
would deal with it with diet.
This is Drew Carey in 2016,
he's lost 100 pounds,
and he's controlled his
blood glucose levels.
You never get rid of Type 2
Diabetes and you're never cured,
but he has stopped the
problem and limited the damage
that's going on in his body.
So how do we achieve a healthy body weight
or maintain a healthy body weight?
One of the things that is very
popular in the United States,
in fact it's a $2 billion industry,
is weight loss books,
weight loss plans, et cetera.
One of the things I
really want to stress here
is that all of these diets work.
When somebody comes in
the office and says,
I just lost 20 pounds on the,
what's the new one?
Full 30, or some, Whole30, Whole30 Diet.
I just lost 20 pounds on the Whole30 Diet.
Say, yeah, you can
follow directions, okay.
(audience laughs)
Any of these diets work.
They do!
If you follow the directions,
that's the way that
they're designed, okay.
Now you know I love ice cream,
I didn't know that they were gonna
put that picture up there, but,
(audience laughs)
it's a different one.
I want to give you the
basic idea of a fad diet.
They all break food down
into good food and bad food.
You can only eat the good
food for whatever reason
they give you, okay,
but you're limited that,
for that period of time
that you can eat it.
So you say six weeks,
I'm gonna lose 20 pounds.
You get this limited number of foods,
or maybe it's larger,
that's all you can eat.
By about week two, you're
tired of eating those foods.
When you get tired of eating
those foods, you eat less.
And so by the end of six weeks
you're so sick of those foods,
you're barely eating them,
and so of course you're losing weight
because you've cut down your calories,
you get down to your 20,
you lose your 20 pounds,
now you're into your
bikini, and your Speedo,
and you're happy.
(audience chuckles)
You go to Aruba, you come back,
and you start eating
everything in sight, right?
So let me just explain
that a little more clearly
in case you didn't understand it.
With my retirement plan,
I'm going to publish a book called
The Tammy Sakanashi Coffee
Haagen-Dazs Ice Cream Diet.
(audience laughs)
24.95 if you buy it hardcover,
9.95 if you buy it for Kindle, okay.
(audience chuckles)
But we're gonna make
thousands, Carl, aren't we?
The idea is you can only eat
coffee Haagen-Dazs ice cream.
Day one, you might be ecstatic.
I promise you that in six
weeks you will lose 20 pounds.
By day two, you're thinking,
coffee Haagen-Dazs ice cream.
Day three, not so.
Day four, the smart
one's of you will quit.
(audience chuckles)
But those with willpower will stick to it,
I'm going to lose that 20 pounds.
And you stick to it, and you stick to it,
and you lose that 20 pounds,
and then immediately go out to dinner,
and have steak, and
chicken, and baked potato,
everything you didn't eat, because,
as we learned in the book,
Scarcity, in the Fall PDA Day,
if you limit what people
have, they can't concentrate,
they only want what they
couldn't have, okay.
So then what happens is
people gain that weight back.
And what we see is, what's
shown here on the purple line,
is that here's the coffee
Haagen-Dazs ice cream diet,
you lose that weight, then you're done,
you go off of it, and you
gain that weight back.
In most cases we see that
people gain more weight
than they actually lost.
But you see in terms of the industry,
this is exactly what they want,
because if you lost
the weight permanently,
who's gonna be able to
sell you the next book?
(audience laughs)
Right?
So to fund my retirement,
just think, fad diets.
But what I want you to
think is they don't work.
I hope the one thing that
everybody takes away from here
is never to think about
diet in that sense again.
We need to rethink what
we think about eating
and getting to a healthy body weight.
So here we have Dan Munton
contemplating the wilds
of Alaska, but what
he's really thinking is,
what does diet really mean?
(audience laughs)
And here, I'm going to
channel Eric Thompson,
because we know that he
loves the etymology of words.
Now the etymology of diet
comes from the Greek word, diaita.
Diaita means manner of living.
Not Chunky Monkey Diet.
(audience chuckles)
Diaita, diaita mosh-de,
is also a derivation of
where diet came from,
and it means,
the manner of living
and how we're living our life, okay.
So diet never came from
something that was temporary,
that was going to be something
that was, we're gonna
persevere for just two weeks.
It means your lifetime,
and actually that's exactly
what Drew Carey realized,
and how he lost his hundred pounds.
So let's think about
that a little bit more.
Diet can mean a lot of different things
to people all around the world,
and this is again from Peter Menzel,
with his 80 Diets Around the World book.
And so this is a,
refugee,
in a camp,
in Sudan, on the border of Sudan and Chad.
Here we have a,
lifeguard in Australia.
And what you're seeing with them,
and let me go back to that last slide.
What you're seeing is
what they eat in one day.
So here's the lifeguard again.
This is a farmer in Ecuador.
She has a family but this
is what she eats in one day.
And then finally a woman in
Bangladesh who has a micro loan
to be able to run a farm
that she's able to sell milk with.
And this is what she eats in one day.
So we see people around the world
have all these different diets.
Somebody must be getting it right.
Somebody must have the way
of eating that decreases,
or doesn't contribute to, chronic disease,
and potentially lives,
leads to a long
and healthy life.
And indeed, they do exist.
These areas of the world,
where we have people
that live long, healthy,
nondiabetic, non-heart
disease, low cancer rates,
do exist around the world.
And they've been identified
as the Blue Zones.
There are five of them and
we're gonna look very quickly
at each one of them individually.
This comes from a grant
from the National Geographic Society,
who funded a group of
researchers to go out
and first verify the ages
of these individuals,
and then go through their health history,
and then finally look at their diet
and their lifestyle factors
that might be influencing
their longevity and health.
Subsequent to that, the lead
researcher, Dan Buettner,
wrote a book that came
out a few years ago,
called The Blue Zones, that
covers all of these different,
five different Blue Zones,
but also what lessons
that they learned from it.
More recently he came out with a book
called The Blue Zones Solution,
which primarily looked at what they ate.
Today I'm going to share with
you a lot of the information
that came from The Blue Zones Solution.
The first Blue Zone
that we're gonna look at
is a Greek island called Ikaria.
Ikaria is actually 30 miles
off the coast of Turkey.
It's a very hilly island,
it has a population of over 20,000,
but what's interesting
is they have approximately
6% of the population
living to be over 100 and healthy.
Do you know what we have
in the United States, .5%.
So they have people that are
living a long and healthy life.
So let's look at what they eat.
- [Video Narrator] Ikaria's variation
of the Mediterranean diet is
high in vegetables, beans,
and olive oils, yet low in meat and sugar.
Uniquely, it's lower in grains and fish,
but high in potatoes.
- So what do we learn,
finally, from this Blue Zone?
It's clear that people in this island
die less by cardiovascular
disease and cancer.
But they have to die,
so the way they are dying
is the Ikarian way of dying.
They take time to die, and
doing so, they live longer.
So it's a Blue Zone.
(upbeat instrumental music)
- So let's look at some of
the foods that they eat.
This is a very popular dish in Ikaria,
it's the Ikarian stew that
is made with black-eyed peas,
very common here in the
United States, leafy greens,
fennel, lemon, and olive oil, of course.
Now when I show you all these photos,
and eventually some of
you are gonna get hungry,
especially if you didn't eat breakfast.
(audience chuckles)
But all of these recipes
will be available, okay,
because I did actually test
all these out with my husband.
And he liked this one.
So Mary will have a
website that you can go to.
But here are the other major
components of their diet.
They, in addition to eating
legumes from black-eyed peas,
they eat a lot of chickpeas,
they eat a lot of wild greens.
They can go out and things like we see,
like dandelion greens,
and we just let it go,
those are the things that they're eating.
Potatoes,
oftentimes thought as not good,
but actually a very good source
of vitamins and minerals,
as long as they're not deep-fried, right.
(audience chuckles)
That's actually the
number one vegetable eaten
in the United States,
potatoes, as French fries.
They also eat feta cheese
and drink a lot of coffee.
And they sweeten it with
their own local honey.
In addition to that, of
course, they're Mediterranean,
so they drink red wine as well.
So legumes, they make up a huge portion,
of, as we'll see, all of the Blue Zones,
but in Ikaria, in their diet.
So let's look at what's considered
a appropriate Blue Zone intake.
Everybody in the Blue
Zone are eating legumes
at least once a day, some
twice a day, or more.
So when we look at SRJC, we see that,
hmm, 48 of you are doing okay.
(audience chuckles)
80% of you
could actually eat more legumes.
Now you can buy legumes in a can,
you can buy legumes frozen,
but you don't have to sit there
for three hours and cook them.
They all have the most fiber
that you can possibly get.
And so thinking of ways to
sneaking them into foods,
whether it's your
spaghetti sauce, or your,
Chinese stir fry, getting
those legumes in there,
will really boost your intake.
The next Blue Zone that we're
gonna look at is in Japan.
It's Okinawa.
Okinawa is actually a group of islands
south of the main portion of Japan,
it's about a thousand
miles south of Tokyo.
The way to think about Okinawa, they say,
is as a Hawaiian,
Japan, because it's very
tropical, very warm,
and you'll see from the foods,
it resembles a lot in terms of Hawaii.
- [Video Narrator] We are
invited to stay for lunch,
and Misaki-san and Hana-san quickly
display their culinary skills.
On the menu is some
traditional Okinawan dishes.
Misaki-san explains the
reason they taste so good
was that all the ingredients
are fresh, even the pork,
and her vegetable garden
provides not only for herself,
but for others as well.
(traditional Japanese music)
- So here are some of
the dishes from Okinawa.
One of the things that
they consume regularly
for breakfast is miso soup.
Now if you go to a typical
Japanese restaurant,
and you get your bowl of miso soup,
it's a thin broth with maybe
a couple cubes of tofu in it.
That's not what they eat in Okinawa.
Here they eat a much more substantial,
vegetable-filled miso soup.
They have a purple sweet potato
that I'll show you in the next slide
that is very popular which
makes up a significant amount
of their calories.
And what you saw the woman cooking here
was actually bitter melon stir fry
which they call goya tempuro.
Now the researchers put a lot of,
a lot of purpose into that,
and think that that's a major
factor in their longevity,
but I'm gonna talk about otherwise.
It is very bitter, and it's
less bitter if it's fresh,
as my husband found out last night.
If you keep it for a long
time and then you cook it,
it's really bitter, okay.
(audience chuckles)
The other dish is stir fries
with tofu as their legume source,
they eat a lot of soybeans
and soybean products.
And they do eat meat.
As they said in the video, they eat pork.
But they eat small amounts of it.
When they stir fry, they use
just a small amount of pork,
probably the amount that
would be in one serving
of our plate of pork loin.
So here's a photograph
of those different foods
and I just wanted to
show you bitter melon.
You should try it at some point.
Soak it a little bit in
water, but get it fresh,
if you're going to try it.
Here are the purple sweet potatoes.
Karen Furukawa really likes
those purple sweet potatoes.
And then, we're gettin' there.
Okay, they eat a lot of tofu, as I said.
Sweet potatoes, Shiitake mushrooms,
and their leafy green in Okinawa,
as well as the rest of Japan, is seaweed,
both dried as well as fresh.
And interestingly which is it's different
from the mainland part of Japan,
they do eat garlic and turmeric,
which is much more considered
a Southeast Asian type of,
and then green tea.
The vegetables are high in Okinawa,
so let's see how Santa
Rosa Junior College does
in terms of vegetable intake.
In the Blue Zones it's
recommended that you consume
two or more servings of vegetables a day.
And you can see that really 65% of you
could do a little bit better,
thinking about ways to get that,
those vegetables, in there.
In terms of meat products,
the Blue Zones eat a small amount of meat,
not even every day.
So the goal is, at most
two to three times a week.
Oh, sorry.
And you can see here
that quite a few of you,
about 30% of you, could do
with a little bit less meat.
Now I'm not gonna try to
turn you all into vegans,
nor vegetarians, but I think
we could all think about
our meat consumption
and cut it down a bit.
And then another favorite of
the Blue Zones is seafood.
Seafood intake at least once a week.
The American Heart Association
recommends two to three times
a week in terms of intake.
And that's, sorry, getting excited.
(audience chuckles)
There are many of you
who could actually
increase your fish intake.
Now it's not all good news in Okinawa.
As most of you know, Okinawa
also has an Air Force base,
a U.S. Air Force base there.
It also has a claim to fame
of the world's largest A&W Root Beer.
And this isn't on the Air Force base,
this is actually in the
main city, in Okinawa.
So the diet is changing.
(upbeat pop music)
- [Video Narrator] Young
people are flocking
from the countrysides to the cities
where they're seduced by
the American influence.
In the streets of the capital,
baseball caps and U.S. military dog tags
are the unofficial uniform.
Shops do a roaring trade
dishing out American culture and cuisine.
Hot dogs, hamburgers, and fries are cool.
(woman speaking in foreign language)
(man speaking in foreign language)
Modern life, with its medical
advances and miracle cures,
is made to extend life.
But in Okinawa, it's shortening it.
A development with implications
for people everywhere.
Obesity rates are booming
and lung cancer is growing faster here
than anywhere else in Japan.
These young people will
not live nearly as long
as their grandparents.
Average life expectancy is
already starting to slide.
- And what we've seen in Okinawa
over the past 30 years or so,
is a population that's gone
from having some of the
leanest people in Japan,
to having the highest body
mass index among the Japanese.
- I can't help but think that
that was the United States
maybe 50 or 60 years ago.
And that, eventually,
they're going to get to a
point that we're at now,
where they're gonna see this rising rate
of diabetes and obesity,
and they're going to be looking for
what we're looking for today,
a way of eating that leads to a long life.
Our next Blue Zone is in Central America,
it's in Costa Rica.
It's particular, an area
called the Nicoya Peninsula.
Beautiful, again a hilly rocky region.
Let's look at the foods
that they eat there.
(food sizzles)
- [Video Narrator] It is one
of the factors scientists
look at the most
when investigating Costa
Rica's centenarians.
(people speaking in foreign language)
The traditional breakfast is simple.
Eggs, black beans, and rice.
(repetitive thumping)
Tortillas are a staple for all meals
in the Costa Rican diet.
Traditional methods for making them
involve the use of lime
to soften corn husks.
(repetitive thumping)
The lime contributes calcium
that can strengthen bones
that weaken in old age.
- So let's look at their food.
I think the the first
one is the tortillas.
The tortillas, they said,
they're using lime to soften the corn,
that isn't the lime that
you use for your mojitos
and your margaritas, right.
(audience chuckles)
It's actually calcium hydroxide.
Now what's fascinating about this,
and this technique is
actually goes back 1200 BC,
there is a B vitamin
in corn called niacin.
If you just eat corn you,
can't absorb that niacin.
But when it's mixed with
this calcium hydroxide,
the niacin is released, and
we're able to absorb it.
So this method of preparing corn
actually prevented a
severe Vitamin B deficiency
in this population.
But what's also interesting
is in the United States
we use niacin as a drug to
lower blood cholesterol levels.
So these individuals are eating foods
that really boost their intake of niacin
and potentially lowering
their risk of heart disease.
They're eating a lot of fruits,
they eat a lot of tropical fruits,
and this is thought to contribute
to the very low incidence
of stomach cancer in the Nicoya Peninsula,
relative to the rest of Costa Rica.
They eat squash, yams,
black beans as their legume,
and then eggs.
So let's look at our fruit intake.
The Blue Zones, once a day
at least, maybe twice a day.
That leaves 46% of you that could do more.
So think about that fruit today
and try to add that your diet.
Our next-to-last Blue Zone is in Italy,
but actually not the mainland of Italy,
we're looking at an island
off of Italy called Sardinia,
that is equidistant from France, Italy,
and the north coast of Africa.
Sardinia has a large
population of individuals
that live to be 100,
but also have a low
incidence of heart disease,
and low incidence of dementia.
This is one of their hallmark
meals, minestrone soup.
Minestrone soup that
varies with the season.
Probably many of you
have had minestrone soup.
It always has legumes in it,
but what they do in Sardinia
is they eat it for lunch,
as well as dinner,
and they fill it with whatever
vegetables are in season.
So more squash, zucchini,
et cetera, in the summer.
More onions and leeks,
et cetera, in the winter.
So they're constantly
getting their seasonal
vegetables that way.
Other things that they consume,
they drink a lot of goat's milk
and make cheese out of sheep's milk.
They eat grain products, they
eat whole grain products.
They're eating a flatbread,
that is very dense,
that can be carried with them
when they're working in the hills.
They eat barley.
Now the interesting thing about barley
is it contains a soluble fiber,
that as it goes through your body,
never entering into your bloodstream,
it has the capability
of lowering your blood cholesterol.
So by eating this whole grain,
and other things like these
fava beans and chickpeas,
they're possibly increasing
their soluble fiber intake,
and lowering their blood cholesterol.
And of course, it's Italy,
so they drink red wine.
So let's look at our whole
grain intake at the JC.
The Blue Zones again recommend it
for at least once or twice a day.
That gives 62 of you a goal
to look forward to, okay.
Now the next slide is alcohol intake.
I'm not gonna give any
recommendations here.
(audience laughs)
For those of you who don't drink,
you don't have to start drinking.
(audience laughs)
The recommendation
is that women drink one
serving of alcohol a day,
and men drink a maximum of
two alcoholic servings a day.
And it doesn't work as, inevitably,
one student in my class will always ask,
well can I save it all 'til Saturday?
(audience laughs)
Our final Blue Zone.
Just when you were beginning to think,
well these Blue Zones only
take place in exotic locations,
that are isolated, and
in these beautiful areas,
we're gonna look at Southern California,
Loma Linda, California.
The home of many Seventh-Day Adventists,
a religion that promotes health,
and, as part of their health goals,
they espouse a vegetarian diet.
These are some of the foods
that are eaten in large amounts
in the Seventh-Day Adventist diet.
One of the things about the diet
is they recommend water
as your main fluid intake.
No coffee, no tea, no alcohol.
They eat a lot of fats from
good fats like avocado.
They also eat nuts on a daily basis.
Eat a lot of beans and oatmeal.
Again really good sources of soluble fiber
that lower your blood cholesterol levels.
And then whole wheat and they
use a lot of soy products
in their diet.
Now one of the misconceptions
about Seventh-Day Adventists
is that they're all vegetarians,
or they're all vegans.
They aren't.
There are many people
practicing Seventh-Day Adventist
that actually do eat
meat, and do eat seafood.
And so what this allows researchers to do
is to actually look at the
Seventh-Day Adventist population,
and look at the effect of diet
on things like heart
disease and longevity.
And the University of Loma
Linda is involved in a study
right now where they've
divided 93,000 North American
Seventh-Day Adventists into
five groups based on their diet.
We have the vegans who
eat no animal products.
Lacto-ovo vegetarians
who eat cheese and egg.
Pesco-vegetarians who add fish
to their diet occasionally.
What they call semi-vegetarians
who eat some meat or fish
during the month but
less than once a week.
And then your non-vegetarians
or what we could call,
say your meat eaters, right.
When they looked at these individuals,
they looked at death records,
and looked at the longevity
of each of these groups.
And what they found was
that three out of five
of these groups had a
much longer longevity
and healthy lifestyle living.
The semi-vegetarians and
non-vegetarians, not quite so.
What's really fascinating
about the data though, here,
is actually the group
that lived the longest
is actually the pesco-vegetarians.
So some things to take away
from the Seventh-Day Adventists
is they're eating about,
a handful of nuts,
about four to five times a week.
Now that's a handful, not a can-full.
(audience laughs)
Okay, handful.
They drink a lot of water,
six to eight cups of water.
This is their major beverage.
What's really interesting about water
is that studies have shown
that if you drink
adequate amounts of water,
you tend to be at a healthier body weight.
Especially if you drink your
water just before you eat.
The other fact I tell
my students oftentimes
is water your most essential nutrient
and the one you're probably
deficient of right now.
One of the signs of deficiency,
I know you're all gonna say thirst,
but actually one of
the signs of deficiency
is your stomach actually
rumbles a little bit,
and you feel a little tired.
Now what do you guys do
when your stomach rumbles a little bit
and you feel a little tired?
- Eat.
- Eat, exactly.
So instead of eating, next
time try to drink some water,
and see if that doesn't go away,
and you've saved all those calories.
Let's look at our water intake at the JC.
The Blue Zones, again,
six to eight glasses of water, at least.
We can see that 63% of
you could do better.
Carry around that water bottle with you,
make Carla proud, okay.
In terms of nut intake,
again the Seventh-Day
Adventists eat it, a handful,
once a day, three to four,
four to five times a week,
but we'll give you once a
week, once a day, as well.
40% of you could start
increasing your nut intake.
So these are the Blue Zones.
You can see they're varied
diets all the way across,
and they're very interesting
and they are correlated
with decreased chronic
disease and longevity.
Their major,
characteristics that
they all have in common,
you can see they all have a plant slant.
They're all based on fruits and vegetables
in high quantities, they eat whole grains,
and in terms of animal products,
the dairy, and the meat,
they eat it in small quantities.
Their big protein source is
legumes in all of the Blue Zones
and their major source
of fat are the good fats,
in terms of avocado, and olive oil.
In addition to the plant slant,
oh had to have the
chocolate up there as well.
(audience chuckles)
In addition to the plant slant,
they're eating a minimal
amount of processed foods,
and their major beverages are not soda,
energy drinks, or Snapple.
It's water, tea, coffee,
and red wine, okay.
(audience chuckles)
Now this is fascinating,
and it's a nice read,
and you get very interested
in traveling around the world,
but these are all what we call in science,
observational studies.
They've just seen the association
between what these people eat
and their health and their longevity.
What's more important is to
look at intervention studies
where we've actually given
people this type of diet
and then looked at what are
the health consequences.
And we've actually done
that in the United States.
In the late 1980s, early 1990s,
physicians, the medical community,
the nutrition community,
realized that when people
had high blood pressure,
they had always been
recommending a low sodium diet.
Sodium is found in salt.
So they'd counsel people
on decreasing sodium.
The majority of people,
their blood pressure never went down,
but still that was kind of
our mantra, low sodium diet.
The NIH,
in their wisdom decided that,
maybe we shouldn't just be
looking at one nutrient,
because no one's eating just one nutrient,
instead, let's look at, a diet.
And so they created what's
known as the DASH Eating Plan
that is based on whole foods.
Fruits and vegetables, grains, et cetera.
And tested the entire diet on the effect
of lowering blood pressure
and on health statistics.
The DASH stands for
Dietary Approaches to
Stopping Hypertension.
And if you remember hypertension
is one of the risk factors
for Type 2 Diabetes.
This is the DASH plan.
Lots of fruits and vegetables,
and the numbers have to do with servings,
but I want you to just
imagine the quantity.
So the base is fruits and vegetables,
moves up to whole grains,
recommends low-fat dairy
in small quantities,
zero to two servings of
lean meat, fish, or poultry,
a lot of legumes, nuts, and seeds,
and those healthy oils as well.
Sound familiar?
Let's look at some data.
This is data that was published
in the New England Journal of Medicine
looking at people who were switched
from the standard American diet
to two different treatment groups.
So what you see here is
blood pressure, oops, sorry.
What you see here is blood pressure.
This is your systolic blood
pressure, the higher number.
This is your diastolic, the lower number,
in your blood pressure.
The black dots are people
that followed the standard
American diet for eight weeks
and you can see their blood
pressure maybe went down a bit,
but not, didn't really change.
Then they had individuals
just take the standard American diet
and add fruits and vegetables.
When they did that, they found that, yes,
their blood pressure went down, but,
the group that ate the DASH diet
had the most significant
drop in blood pressure.
And they went from 130 which
is considered pre-hypertension,
to getting closer to your
healthy blood pressure of 80/120.
Same thing here, they
actually went down to 80.
So we have proof,
or at least data,
to show that the DASH diet is effective
in lowering blood pressure.
Another group actually
looked at the effect
of the DASH diet on your
blood cholesterol levels.
Now we had our cholesterol levels
measured a couple weeks ago,
so most of you, hopefully,
got yours done and know
what your numbers are,
but they tested in this
group, the DASH diet versus,
again, the diet with fruits
and vegetables increased.
And this is baseline here,
and this is looking at the
changes in the different types
of cholesterol as well as triglycerides.
What we see here is in the
DASH group, from baseline,
they dropped their total cholesterol,
and they were able to drop
their LDL cholesterol,
which is considered the bad cholesterol.
When they added fruits and vegetables,
we didn't see any change in
their blood cholesterol levels.
So more data indicating
a beneficial effect
of the DASH diet.
In addition there have been other studies
that have shown that, during
this treatment period,
these individuals also lost weight.
So the benefits of the DASH diet,
which the U.S. News & World
Report has consistently
rated the number one diet in America,
and we're thinking of
diet now in the new sense
of what we're gonna eat
for the rest of our life,
because it can lower blood pressure,
hypertension, and body weight.
Now if you look at these side-by-side,
and it's not just because
I created the slide,
but really the DASH
diet looks very similar
to the Blue Zones.
So it's not unreasonable to think
that the potential effect
of the Blue Zone diets
comes through the same
type of characteristics
that we get if we eat the DASH diet.
Now I would be amiss to
just stick with food,
because life is more
than just what we eat,
and it does include lifestyle factors.
As Karen Stanley went over,
physical activity is key as well.
And then there are some
other habits that we have
that can influence your
health and longevity.
So let's look at physical
activity in the Blue Zones.
- [Video Narrator] Are quick to explain
that they believe the
reason for their longevity
is the way they live.
Starting with what they eat
and that's a lot of vegetables,
such as the leafy green, handama,
and in particular, goya, or bitter gourd,
which form a great
percentage of their diet.
And it's all grown by themselves
in their own backyard.
Every garden in Ogimi Village is filled
with fruit trees and vegetables,
and dotted with open plots
adjacent to the houses,
where locals grow and tend their crops
in this nutrient-rich soil.
Providing them with not
only a valuable food source,
but a way to stay fit and healthy.
For 90 year old Hana-san,
spending time outside digging,
wading, planting, and harvesting,
is just an everyday part of life,
and a good part of the reason
that 80% of the elderly
here live independently.
- So what we see in the Blue Zones
is they have a lifestyle
that includes a lot of physical activity.
Unfortunately we, most of us in here,
don't have that luxury of
having getting to farm all day.
So we need to think about
including physical activity
in our lifestyle.
Now last year the presidents
(audience chuckles)
gave you an example
of how to do it.
Four to six times a week minimum
in terms of physical activity.
There are 51% of you that
could actually think about
including more physical
activity in your daily life.
Now there are also some
habits and lifestyle factors
that we learn from the Blue Zones,
and one of them is a concept
that came from the Okinawa Blue Zone,
but also was found in some of
the other Blue Zones as well,
and that's the idea of mindful eating.
Of thinking about what you're eating
and how your body feels.
The idea in Okinawa is to
give a saying before you eat,
that reminds you to eat
only until you're 80% full.
Now to know you're 80% full
you have to first realize
that you're filling up,
and so you have to think
about what you're eating,
and try to think, I could
eat that last piece,
but I really don't need to.
To pronounce the saying properly,
I've enlisted the help of a true,
I shouldn't say true Japanese, but--
- Hara Hachi Bu,
or, Hara Hachi Bun Me.
- Okay, Hiroshi did it for me,
he has much better accent
than my American Japanese.
So let's say it all together.
I want you to all say this before you eat.
Hara Hachi Bu,
or you could say, Hara Hachi Bun Me.
Yes, so think about that
as you go through today
and eat your lunch and dinner.
Another factor in the Blue Zones
is getting adequate amounts of sleep.
The recommended amount of sleep
that people should get
is seven to nine minutes.
I'm sorry, sorry.
(audience laughs)
It's Mary's fault, she said
you have five minutes, so I--
(audience laughs)
Seven to nine hours a night.
Let's see how the JC is doing.
There are 28% of you that
are like getting less
than six hours of sleep a night.
Now an article in the
Journal of Obesity found
that people that get less than
six hours of sleep a night
are much more likely to
have problems with obesity.
And another major contribution
to longevity is social connectivity.
What we're doing today,
being with your buds,
your peers, sharing your life.
And here we see an
effect in the Blue Zones.
- [Video Narrator] Meet Evangelia Karnava.
Longevity runs in her family
almost as fast as she zips through town.
At 93, she lives alone, and
unlike most villagers here,
has mastered technology.
Her son, a very young 62,
relates one of her main secrets.
(speaks in foreign language)
- She never eat the meat, the red.
- [Video Narrator] And adds.
- Then relax and don't think nothing.
Don't think nothing.
- [Video Narrator] Like
many older people in Ikaria,
she spends much of her
year in Athens with family.
But she can't wait to get back here
to get her social fix in the town square.
One of the most effective
longevity supplements
is social connectivity.
We know that for people over 65,
their chances of dying
at any age nearly triples
if they're alone, compared
to those like Evangelia,
who have strong circles of friends.
- So let's keep our friends
close as we go through it.
Now,
before I get into what
I'm gonna have you do
to achieve your long life,
I wanted to give you a glimpse
of what's in the future,
in terms of nutrition.
And a up-and-coming area is
what's called nutrigenomics.
Nutrigenomics, or nutritional genomics,
is an area in nutrition
where they're looking at
how your DNA may influence
your dietary needs.
So just like when we watch
TV, and the ancestry.com,
you could find out whether
you're from Africa or Italy, et cetera.
Eventually the idea is
that you may be able
to get your,
DNA tested, to help identify some issues,
that may make changing your
diet much more realistic,
or more relevant, I should say, okay.
So right now we recommend
the same diet for everybody
to try to reduce your risk of diabetes,
but what if we could do a genetic test
that showed that Person A is
going to benefit a lot more
from eating this diet.
Then we could give individual
diet recommendations with this
and potentially reduce chronic disease
in the United States more effectively.
But again that's in the future.
How soon in the future?
Experts disagree, but it's coming up,
but right now,
we still need to think the plant slant.
So I'm gonna leave you
with making a commitment
to one of the three following areas.
One of the things we see
in behavioral economics
is that small changes are critical.
And so just doing one of
these today, every day,
for the next two weeks can
help change your lifestyle.
The first one is plant slant,
the second we'll look at is
Hara Hachi Bu, and then water.
In terms of a plant slant,
add some more vegetables to
your diet, add some legumes.
Now you could go to the exotic,
but what I want you to
realize is plants are plants.
Doesn't matter if they came
from Okinawa and are purple,
or they came from Sonoma
County and are orange.
They have health benefits in them.
So just think you don't need
to eat that sour bitter melon
that was so horrible
last night, Carl, sorry.
(audience chuckles)
But eating any fruits
and vegetables in larger quantities
and adding some legumes to your diet.
Be sure to think about
Hiroshi before you eat
and the saying,
- Hara Hachi Bu,
or, Hara Hachi Bun Me.
- Just think, I really
feel that if we were all
more mindful when we're eating,
we wouldn't even have to worry about diet,
because you wouldn't eat as much,
'til you're going to explode.
I never ate all those ice
cream sundaes to the end.
(audience laughs)
Okay?
In terms of water, again,
when you're feeling tired,
you feel a little
grumbling in your stomach,
think about water.
Especially if you're drinking alcohol.
Make sure you're drinking,
for every glass of alcohol you drink,
make sure you're covering
that with some water.
Now willpower is exhaustible,
and that's one of the other factors
that comes out of behavioral economics,
meaning that your ability
to do it on your own
has a limited lifespan.
So what we need to do
is create an environment
that supports our health
goals, our ideas of wellness.
And that's where I'm gonna
enlist all of you in here.
I want each of you to not
only take responsibility
for making one change in your life,
but also think of ways that
we can change our environment
in terms of the JC.
So one of them, in terms
of the plant slant.
Let's think about when
we order those meals,
or those lunches for all of our meetings,
and we get the typical turkey
sandwich, pasta, and cookie.
Why don't we start ordering,
as my nutrition colleagues have done
for their advisory group,
a Greek salad with a roasted
chicken breast on top.
Let's ask for it, we just get it.
The turkey, the roast beef, the ham,
but we can ask for something different.
My A Pass Group, for our meetings,
we've asked for stir fried vegetables,
and they've been delicious with salmon.
Much better than these turkey sandwiches.
I hate turkey, sorry.
(audience chuckles)
We can also, really,
ask food service to focus
more on vegetarian foods,
so that we can become
(audience cheers and applauds)
more like Davis's Coffee House,
where they have a lot
of vegetarian options,
as well as meat options as well,
but giving the whole spectrum
of different types of foods.
In terms of water,
as we move forward with
our Measure H funding,
one of the things that we
should all try to think about
is making sure that these new buildings,
these new areas that we move into,
have these water filling stations,
which we right now have
one of in Santa Rosa,
and one in Petaluma.
I think we should have
them throughout the campus.
(audience cheers and applauds)
And as you work
on your committees, you
start thinking about it.
So,
in conclusion, again,
you're all gonna make one
commitment to plant slant,
Hara Hachi Bu, or water here.
And to help you with that, my colleagues,
my social connectivity group,
is going to get up and they're going
to hand you out a present.
Each one of you is going to
get a wristlet that has on it,
plant slant, Hara Hachi Bu, and water.
That hopefully you'll
wear throughout your life.
(audience laughs)
And it'll remind you to consume water,
consume more plants, and to,
Hara Hachi Bu.
(audience chuckles)
So in conclusion, I'm just
gonna leave you with the saying.
The journey of a thousand miles
begins with a single step.
Try a new vegetable.
(audience chuckles)
Thank you.
(audience cheers and applauds)
- [Woman] Come right up here.
- [Tammy] Make sure
you get your wristband.
If you don't want it,
you can leave it out.
- [Mary] Oh before you go,
we'd like to present
Tammy with her plaque,
so please just a couple of minutes yet,
and we also want to make sure
you all get your wristbands.
So Dan Munton, please.
- So I'm going to give Tammy her plaque
that says Santa Rosa Junior College,
in recognition of teaching excellent.
Brook Tauzer Faculty Lecturer Spring 2017.
Tammy Sakanashi, Health
Sciences Department,
Professional Development--
(audience cheers and applauds)
- Thank you very much, thank you.
I just want to say thank you.
I feel so fortunate to
be able to do something
for 20 years that I truly love.
The grading, not so much now,
(audience laughs)
but,
I think that was Karen's on me.
But I love this job, thank you so much.
- Thank you, well done.
- [Dan] One more thing.
- Oh, yeah.
I do want to really give a
shout out and much appreciation
to Dreamer and Heidi Brockman
for doing a stellar job
of interpreting again.
(audience applauds)
That is exhausting just to watch them.
Alright, so please go
enjoy the rest of the day.
It's not raining, I'm so excited.
Have a good day.
