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I was 51 years old
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and I just wasn't feeling young anymore.
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Both my parents had health
problems in their early 60s
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and both developed adult-onset diabetes.
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My mother suffered from heart disease
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and obesity as well in her 60s.
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I chalked it up to getting old,
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a simple fact of my genetic fate.
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After years of intense
research and schooling,
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I came to the conclusion
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that the American diet was killing me.
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Can we take control of our health?
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Well, I'm here to tell you that I took
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control of my lab results and health.
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This is my journey into attaining
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a healthy and disease-free life.
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Join me while I talk with
experts, discuss the science,
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identify what foods are
good and what foods are bad,
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and create delicious, fast
whole plant-based meals
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in our kitchens.
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So, what is the whole
plant-based movement,
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and why is it making such a
big impact on people's health?
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It's time to get on a
plane and ask the experts.
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- And once you can get
patients to understand
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that they themselves created this disease
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by the foods that they were eating
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that destroyed the capacity
of their endothelial cells
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to make nitric oxide, they
are literally almost elated.
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I mean, I've seen patients
almost with tears in their eyes
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suddenly realizing that
we are empowering them
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as the locus of control
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to halt and begin to reverse this disease.
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- Well, this requires an encyclopedia
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answer, but yeah, I mean
what we see, basically,
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and have for some time,
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is that the higher the consumption of meat
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in different countries,
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we see a positive relationship
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with the risk of cancer,
heart disease, for example.
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That's a crude of way
of kind of observation.
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- According to the Global
Burden of Disease study,
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the largest study of risk factors
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for human disease in history
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funded by the Bill &
Melinda Gates Foundation,
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the number one cause of
death in the United States
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is our diet.
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Number one cause of disability
in our county is diet.
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- Historically, cultures
that have consumed
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more animal products and more meat
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have more chronic disease,
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particularly what we call
diseases of affluence.
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Those are kind of the diseases
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that are more common in rich countries.
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These are breast cancer, prostate cancer,
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heart disease, diabetes, weight problems.
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- First off, I need to
make a qualifying comment.
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I don't use the word
vegetarian and vegan, really,
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to describe what I'm talking about.
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I use the whole food plant-based diets.
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So, what is the difference
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between vegan and whole plant-based?
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- What are the foods that
every time they pass your lips,
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you injure the endothelial cells?
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They are any drop of
oil, olive oil, corn oil,
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soy bean oil, safflower oil,
sunflower oil, coconut oil,
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palm oil, oil in a cracker,
oil in a piece of bread,
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oil in a salad dressing.
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Oil injures endothelial cells,
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as does anything with a mother or a face,
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meat, fish, chicken, fowl, turkey, eggs.
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And anything that is dairy,
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milk, cream, butter,
cheese, ice cream, yogurt.
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And any excesses of sugary drinks,
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excesses of cakes, pies, cookies,
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agave, maple syrup, molasses, honey.
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And I don't like coffee
with caffeine.
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- Things like too much
salt, too much sodium,
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and also, too much processed meats.
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We're talkin' bacon, ham,
hot dogs, lunch meat,
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turkey slices, that kinda thing,
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known to be a class one or category one,
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group one carcinogen by the IARC,
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the official body of the
World Health Organization
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that determines what is
and is not cancer-causing.
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We are as sure that processed meat
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causes cancer in human beings
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in we are that plutonium
causes cancer in human beings
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and asbestos and cigarette smoke,
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so we're like, you know,
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puttin' a carton of milk on
peoples' and kids' lunch trays,
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carton of cigarettes.
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I mean, it's outrageous that we continue
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to feed these kinda products to children,
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to anyone when we know they cause cancer.
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- Vegetarians, about
90% of the vegetarians
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are still using dairy,
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and that really is a serious compromise
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of the change that they
would hope to be making
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because dairy is nothing more than,
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in many ways, we say liquid meat.
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It has a lot of protein,
animal protein, for example.
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So, when we look at
vegetarians in general,
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we gotta keep in mind
that most of them by far
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haven't really improved
their diet that much.
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- Really?
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- Yeah, because they're
still using the dairy
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and oftentimes, they use
some fish, as you just said,
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maybe eggs-
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And oils.
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- That's right, and so, in fact,
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we've got some really good data now
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to show that the, as I see,
the nutrient composition
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of a vegetarian diet is really
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almost not different from
the meat-eating diet.
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- Really?
- Yeah.
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- You would think it would
be a little bit better.
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- Well, it is a shade
better in some vegetarians-
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- Shade better.
- But not that much,
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and the effect of any
food on disease outcome
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is best estimated by the kind of nutrients
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that are present in the food,
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and so when you compare,
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and the biggest study I
know of that does this
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just came out in 2016,
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was the largest number
of vegetarians and vegans
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compared to the meat eaters,
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it turns out the fat content
of the vegetarian diet,
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in terms of percent of calories,
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the fat content of vegetarian diets
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and vegan diets and meat-eating
diets, it's the same.
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It's all just about 30% fat.
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- You said vegan, did you say-
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- Yes, I said vegan too.
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Vegetarians, vegans which don't use dairy,
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even for vegans, the average fat content
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is just exactly even for all three diets.
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- Why would the vegan one be-
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- Because the vegans, what they do
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is they turn around and
dump a lot of added oil.
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- The olive oil, Mediterranean-
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- No, I said added oil.
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By that, I mean they're using fried foods,
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you know, there's often
using oils from corn oil
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or some of the other kinds of oils,
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plus olive oil maybe,
obviously in some cases.
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- The more meat, the more
of those types of diseases,
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and when you actually look
at then animal experiments,
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you see that sometime you
can see animal protein,
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for example, which is a key part of meat,
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can actually progress heart disease,
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atherosclerosis the buildup
of plaque in the artery.
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You know, there are
other components of meat,
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other than the protein,
you know, saturated fat,
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that's been linked to heart disease,
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so we know that more meat
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tends to come with more Western disease.
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- I think we like people to
have whole grains, W-H-O-L-E,
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whole grains for their
cereal, bread, and pasta.
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If the patients have
anything that's overweight,
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I would rather they omitted flour,
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so the pasta, the bread, the
rolls, the bagels, right?
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Because once you take a grain
and you enrich it into flour,
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you got something a little
bit closer to sugar.
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So, if they have a weight issue,
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we'd like 'em to hold off on the flour.
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And we want 'em to have
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all those 101 different types of legumes,
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beans, metals, white potatoes,
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especially sweet potatoes,
very nutrient-dense,
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and all the wonderful red, yellow,
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and green leafy vegetables and some fruit.
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Let's see if we can put this
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into a different perspective
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in terms of grading the food that we eat.
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Fried animal products,
now that would be stuff
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like fast food, you know, burgers,
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french fries, hot dogs, et cetera.
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These foods should be
given the grade of an F.
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The next is animal products,
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and these would be chicken, beef, pork,
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turkey, lamb, eggs, and all of the dairy.
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We would still have to
give this a grade of an F.
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And then there's processed junk.
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That would be chips, cookies,
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cakes, ice cream, candy, chocolates.
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We would give that a grade of D.
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The next would be oils, sodas, and coffee,
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and that would be olive oil,
canola oil, palm, peanut, flax,
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vegetable, coconut, and all
your sodas that are sweetened.
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We would also give this a grade of D.
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And then there is plant-based junk,
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soy dogs, soy powder,
trail bars, veggie burgers,
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soy rice ice cream, veggie cheese,
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and we would give this a C minus.
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And then there's plant-based processed.
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What do they mean by processed?
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They mean refined grains, white
bread, oat milk, soy milk,
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rice milk, sorbet, no-oil
sauces and dressings,
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and we would give this the grade of B.
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And then, last but not
least, whole plant foods,
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and those are grains, rice,
quinoa, oats, wheat, berries,
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barley, root vegetables, all your grains,
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your kale, your collards,
your chards, your legumes,
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you know, all your beans,
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and we would give this an A plus.
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So, what do they mean by
whole plant-based food?
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In front of me, I have apple juice,
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applesauce, and an apple.
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Apple juice is mostly
sugar and very processed.
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When consumed, our body is forced to deal
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with this surge of sugar in
an almost-state of shock.
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To put it simply, it's hard on our system.
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Applesauce is slightly better
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in terms of the sugar rush into our body.
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Now, there is some fiber,
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but most of that fiber has been processed
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and has very little benefit.
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Then there is the apple in its whole form.
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When consumed, out teeth
benefit front the skin
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in terms of cleaning.
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The time it takes for us to
chew and swallow the apple
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gives ample time for our body
to prepare and break down
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over a longer period of time.
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The sugar is released slowly as well,
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and our body has time to
absorb all the nutrients
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much more efficiently.
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This is also a great example
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of what they mean by processing foods.
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- Actually, you've picked on,
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I used that specific example
with the apple sometimes
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to make a point about what
we're talkin' about namely,
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and this is some research
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that a friend of mine did here at Cornell,
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these numbers I'm going to tell you about.
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If you, and this was done, if you use it,
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take 100 grams of an
apple and you analyze it,
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you find out there are 5.9 milligrams
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of vitamin C in that 100 grams.
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- Okay.
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- So milligrams, there's only
1/1,000 of a gram, you see.
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So, you got this 100 grams,
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you see there's 5.9 milligrams of-
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- Vitamin C.
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- Vitamin C in it, chemically speakin'.
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That, in turn, gives so
much biological activity.
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If you take the vitamin C
out and you put it in a pill
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and then you see how much
activity there is, right?
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Right.
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- On the other hand, if
you just take the apple,
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that 100 grams and eat it
with all that vitamin C in it
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and you test it again
for a vitamin C activity,
252
00:11:35,365 --> 00:11:38,790
it's not 5.9 milligrams, it's 1,500.
253
00:11:40,250 --> 00:11:42,610
1,500, that's a huge increase
254
00:11:42,645 --> 00:11:44,970
over what you thought was there.
255
00:11:45,005 --> 00:11:45,825
Wow.
256
00:11:45,860 --> 00:11:47,685
- And so, when you take the nutrient out,
257
00:11:47,720 --> 00:11:51,580
you put it in a pill, it's
just really quite misleading
258
00:11:51,615 --> 00:11:55,440
to even know how much is really
there because in the apple,
259
00:11:55,475 --> 00:11:57,560
there's two things that
make the vitamin C activity
260
00:11:57,595 --> 00:12:00,225
so much higher in a case like this.
261
00:12:00,260 --> 00:12:03,660
One is that there probably
are other compounds in there
262
00:12:03,695 --> 00:12:06,160
acting like vitamin C
contributing to this effect.
263
00:12:07,190 --> 00:12:09,550
The second thing is that
the vitamin C in there,
264
00:12:09,585 --> 00:12:11,170
the 5.9 milligrams in there-
265
00:12:11,205 --> 00:12:11,968
Yeah.
266
00:12:12,003 --> 00:12:14,781
- Is behaving in a much more efficient way
267
00:12:14,816 --> 00:12:17,560
in the presence of all the other stuff.
268
00:12:17,595 --> 00:12:21,495
So, there's a huge discordance
269
00:12:21,530 --> 00:12:25,395
between the actual number of the content
270
00:12:25,430 --> 00:12:28,575
of some particular nutrient
in there when tested alone
271
00:12:28,610 --> 00:12:31,720
compared to what it is when
you eat the whole food.
272
00:12:31,755 --> 00:12:33,385
An obvious question would be,
273
00:12:33,420 --> 00:12:35,970
how much does your family
history play in all this?
274
00:12:37,010 --> 00:12:39,240
- Yeah so, let's take
breast cancer, for example.
275
00:12:39,275 --> 00:12:40,415
Breast cancer is something
276
00:12:40,450 --> 00:12:42,945
that's widely known to
be affected by genes.
277
00:12:42,980 --> 00:12:47,025
In particular, there's a
genetic variation BRCA genes
278
00:12:47,060 --> 00:12:50,390
that increase risk of
breast cancer dramatically,
279
00:12:50,425 --> 00:12:53,720
and there's kind of an
aura in cancer in general
280
00:12:53,755 --> 00:12:56,452
that it's chance or genes plus chance,
281
00:12:56,487 --> 00:12:59,115
and then breast cancer in particular,
282
00:12:59,150 --> 00:13:00,970
I think people have this
sense that it's all genes.
283
00:13:01,005 --> 00:13:02,195
So, let's talk about that.
284
00:13:02,230 --> 00:13:05,940
In the U.S., women have
about a one in eight chance
285
00:13:05,975 --> 00:13:08,425
of getting breast cancer in their life.
286
00:13:08,460 --> 00:13:10,930
So, one out of every eight
women will get breast cancer.
287
00:13:10,965 --> 00:13:14,175
You know, back in China,
and people kinda think,
288
00:13:14,210 --> 00:13:17,640
oh that's a human thing, that's
just sort of natural aging.
289
00:13:18,690 --> 00:13:21,190
Back in China, in the mid-1970s
290
00:13:21,225 --> 00:13:23,655
when they surveyed the mortality
291
00:13:23,690 --> 00:13:25,980
in a very comprehensive
way, comprehensive study,
292
00:13:26,015 --> 00:13:28,255
they found that breast cancer,
293
00:13:28,290 --> 00:13:32,270
they had about 80% less breast cancer
294
00:13:32,305 --> 00:13:33,860
than we do here in the U.S.
295
00:13:35,310 --> 00:13:38,970
So, there's massive variation
between different populations
296
00:13:39,005 --> 00:13:40,245
in the rates of breast cancer,
297
00:13:40,280 --> 00:13:42,770
and then you start looking
at when people move
298
00:13:42,805 --> 00:13:44,455
from this location to another,
299
00:13:44,490 --> 00:13:47,215
you know, to the U.S., for example,
300
00:13:47,250 --> 00:13:49,845
rates of some of these
diseases begin to go up.
301
00:13:49,880 --> 00:13:52,650
They go up and they start,
their risk becomes similar
302
00:13:52,685 --> 00:13:55,555
to the country to which people move to.
303
00:13:55,590 --> 00:13:57,935
And so, clearly there's
something environmental,
304
00:13:57,970 --> 00:14:00,085
and you can go through
that exercise with cancers,
305
00:14:00,120 --> 00:14:02,200
you can go through that
exercise with heart disease,
306
00:14:02,235 --> 00:14:05,355
you know, our biggies, our big killers,
307
00:14:05,390 --> 00:14:10,390
and you recognize that not
many, genes effect a lot of us.
308
00:14:10,900 --> 00:14:12,895
They give us a slightly higher risk
309
00:14:12,930 --> 00:14:16,400
for this or that disease,
diseases start with genes,
310
00:14:16,435 --> 00:14:19,070
but environment has a more major role
311
00:14:19,105 --> 00:14:20,135
than most people realize,
312
00:14:20,170 --> 00:14:24,160
and very few diseases are
actually caused purely by genes.
313
00:14:24,195 --> 00:14:25,670
- The foods that the family's been eating
314
00:14:25,705 --> 00:14:28,105
over the generation causes,
315
00:14:28,140 --> 00:14:31,730
it needs that one family
member to break off
316
00:14:31,765 --> 00:14:33,432
to get better nutrition to actually see
317
00:14:33,467 --> 00:14:35,100
that it wasn't necessarily hereditary,
318
00:14:35,135 --> 00:14:35,995
it was just the food patterns
319
00:14:36,030 --> 00:14:38,450
that we were eating
generation to generation.
320
00:14:39,700 --> 00:14:40,535
- But it's not the question
321
00:14:40,570 --> 00:14:42,790
we have or don't have those genes really.
322
00:14:43,980 --> 00:14:45,805
It's the ability of the body
323
00:14:45,840 --> 00:14:48,100
to control the expression of these genes.
324
00:14:49,240 --> 00:14:52,635
What that means is we have
all or DNA right there,
325
00:14:52,670 --> 00:14:57,500
that's genes, and some will
be selected out of that bunch
326
00:14:57,535 --> 00:14:59,335
to produce a good effect.
327
00:14:59,370 --> 00:15:01,870
When I say genes being expressed,
328
00:15:01,905 --> 00:15:03,435
I'm talking about the DNA
329
00:15:03,470 --> 00:15:07,410
being converted into products
that are protein in nature.
330
00:15:07,445 --> 00:15:08,855
The proteins are enzymes.
331
00:15:08,890 --> 00:15:11,845
They, in turn, control the
reactions that's going on.
332
00:15:11,880 --> 00:15:14,800
So, it's the expression
of the genes that matter.
333
00:15:16,800 --> 00:15:19,740
Bad genes, they can remain
latent, they don't do anything
334
00:15:20,710 --> 00:15:22,970
unless we are eating the
wrong food, for example,
335
00:15:23,005 --> 00:15:25,460
that cause them to come up like weeds.
336
00:15:26,440 --> 00:15:29,840
That, incidentally, in
a fairly simply way,
337
00:15:29,875 --> 00:15:31,762
was some of my own personal analysis
338
00:15:31,797 --> 00:15:34,323
when I was getting involved in research.
339
00:15:34,358 --> 00:15:36,815
My dad, a farmer, always been outside,
340
00:15:36,850 --> 00:15:39,520
otherwise quite good, wasn't
eating the right food,
341
00:15:40,380 --> 00:15:42,865
but he had a heart attack when he was 62.
342
00:15:42,900 --> 00:15:45,020
- I mean, bad diets travel in families.
343
00:15:45,055 --> 00:15:47,007
I mean, that's what people, I mean,
344
00:15:47,042 --> 00:15:48,960
they get the recipes from their grandma
345
00:15:48,995 --> 00:15:53,960
in addition to their genes.
346
00:15:55,297 --> 00:15:59,778
Genes can load the gun, but
environment pulls the trigger,
347
00:15:59,813 --> 00:16:04,260
meaning no matter what kinda
bad cards we've been dealt,
348
00:16:04,295 --> 00:16:05,425
kinda bad genetic curse,
349
00:16:05,460 --> 00:16:07,075
we can kinda reshuffle the deck with diet,
350
00:16:07,110 --> 00:16:10,850
and we know that from
migration studies, for example.
351
00:16:10,885 --> 00:16:12,355
So, if you look at prostate cancer,
352
00:16:12,390 --> 00:16:14,440
breast cancer rates in Japan, for example,
353
00:16:14,475 --> 00:16:16,735
some of the lowest in the world,
354
00:16:16,770 --> 00:16:18,845
and then you look at
first-generation immigrants
355
00:16:18,880 --> 00:16:21,775
that come to Hawaii, then
when they come to California,
356
00:16:21,810 --> 00:16:25,600
and you can see that when a
Japanese man moves to California
357
00:16:25,635 --> 00:16:28,140
and starts eating and
living like a Californian,
358
00:16:28,175 --> 00:16:30,945
their prostate cancer rate skyrocket,
359
00:16:30,980 --> 00:16:33,270
and the same thing, if you
actually move to Japan,
360
00:16:33,305 --> 00:16:35,912
start eating and living like the Japanese,
361
00:16:35,947 --> 00:16:38,520
your prostate cancer
rates drop like a rock.
362
00:16:38,555 --> 00:16:40,550
- Like, let's say, for example, cancer.
363
00:16:40,585 --> 00:16:41,348
- Yeah, cancer.
364
00:16:41,383 --> 00:16:43,140
- There could be a cancer laying dormant.
365
00:16:43,175 --> 00:16:43,938
- Exactly.
366
00:16:43,973 --> 00:16:45,735
- If we eat all the wrong foods,
367
00:16:45,770 --> 00:16:49,890
we fertilize 'em and
enrich 'em and let it grow.
368
00:16:49,925 --> 00:16:50,688
Right.
369
00:16:50,723 --> 00:16:52,846
- If we eat the right foods-
370
00:16:52,881 --> 00:16:54,935
- That keeps 'em under control.
371
00:16:54,970 --> 00:16:57,520
So, we can have these
nasty genes, if you will,
372
00:16:57,555 --> 00:16:59,030
that otherwise might be nasty.
373
00:16:59,920 --> 00:17:01,045
If you just eat the right thing,
374
00:17:01,080 --> 00:17:04,420
and that's the same principle
for other diseases as well.
375
00:17:04,455 --> 00:17:08,717
- So, it would be, it
would be okay for me to say
376
00:17:08,752 --> 00:17:12,980
that genes doesn't play as
big a role as we think-
377
00:17:13,015 --> 00:17:13,778
- No, they don't.
378
00:17:13,813 --> 00:17:15,130
It's more of the nutrition.
379
00:17:15,165 --> 00:17:16,575
- Exactly.
380
00:17:16,610 --> 00:17:17,443
That causes these things.
381
00:17:17,478 --> 00:17:18,241
- Exactly.
382
00:17:18,276 --> 00:17:20,215
- The lack of nutrition.
383
00:17:20,250 --> 00:17:22,135
- It has to be the right kind of nutrition
384
00:17:22,170 --> 00:17:26,500
'cause the right kind of
nutrition upregulates, we say,
385
00:17:26,535 --> 00:17:31,182
that is Carl's expression,
they upregulate the good genes
386
00:17:31,217 --> 00:17:35,830
and controls, or downregulate,
if you will, the bad genes.
387
00:17:36,040 --> 00:17:38,096
That's what good nutrition does.
388
00:17:38,131 --> 00:17:40,265
And that whole question incidentally,
389
00:17:40,300 --> 00:17:42,830
this question is a really
important consideration
390
00:17:42,865 --> 00:17:45,137
for the public to know
because a lotta people,
391
00:17:45,172 --> 00:17:47,410
they, oh, I'm gonna get
cancer or not get cancer
392
00:17:47,445 --> 00:17:49,722
because of my genes.
393
00:17:49,757 --> 00:17:51,965
No, well, here's the,
394
00:17:52,000 --> 00:17:54,770
might be sort of the
scientific explanation
395
00:17:54,805 --> 00:17:57,540
for genes versus nutrition, if you will.
396
00:17:57,575 --> 00:17:59,492
I mean, all biological events
397
00:17:59,527 --> 00:18:01,410
essentially have a genetic root.
398
00:18:02,890 --> 00:18:05,175
In other words, we have,
in all of our cells,
399
00:18:05,210 --> 00:18:07,910
except for red blood cells,
we have, in all of our cells,
400
00:18:07,945 --> 00:18:09,815
we have a nucleus in the cell
401
00:18:09,850 --> 00:18:11,850
and in the nucleus is where the genes are,
402
00:18:12,720 --> 00:18:15,610
and so, all of us have
this genetic template,
403
00:18:17,090 --> 00:18:20,405
20 some thousand genes
that can work wonders
404
00:18:20,440 --> 00:18:23,720
and combinations and
stuff to great a response.
405
00:18:23,755 --> 00:18:25,120
Everything starts with genes
406
00:18:26,300 --> 00:18:29,715
because the genes that produce proteins
407
00:18:29,750 --> 00:18:32,540
that are usually enzymes
that, in turn then,
408
00:18:33,450 --> 00:18:36,790
actually control the reactions
that subsequently occur,
409
00:18:36,825 --> 00:18:39,070
the metabolism, nutrients, for example.
410
00:18:39,105 --> 00:18:40,320
So, we all have the same,
411
00:18:41,236 --> 00:18:45,143
we're workin' from the same
DNA base sorting complex
412
00:18:47,484 --> 00:18:49,015
and cancer comes from those too,
413
00:18:49,050 --> 00:18:53,065
so cancer will come
from a cluster of genes
414
00:18:53,100 --> 00:18:57,570
that have been corrupted, in
a sense, or damaged, mutated.
415
00:18:59,290 --> 00:19:04,130
So, everything starts from
genes, and so the thought is,
416
00:19:04,165 --> 00:19:05,125
if we can just understand
417
00:19:05,160 --> 00:19:07,625
which genes we have
and which ones we don't
418
00:19:07,660 --> 00:19:10,090
that we'll be able to
predict future disease.
419
00:19:10,125 --> 00:19:13,870
No, it's helpful maybe in some cases,
420
00:19:13,905 --> 00:19:15,765
but that's not the answer.
421
00:19:15,800 --> 00:19:17,890
- I realized that I had a problem.
422
00:19:17,925 --> 00:19:19,727
I hated the taste of vegetables.
423
00:19:19,762 --> 00:19:21,530
Could we change our taste buds?
424
00:19:22,720 --> 00:19:26,870
I was a Western diet person,
and I was like, yeah,
425
00:19:26,905 --> 00:19:28,362
I can handle broccoli.
426
00:19:28,397 --> 00:19:29,785
Kale, are you kidding?
427
00:19:29,820 --> 00:19:32,050
Every time I put it in my
mouth, I was like, wow.
428
00:19:32,085 --> 00:19:34,225
So, what I did was I juiced
429
00:19:34,260 --> 00:19:39,260
to give my taste buds time
to recalibrate and it worked.
430
00:19:39,470 --> 00:19:43,130
Is there any advice that
you give to your patients
431
00:19:43,165 --> 00:19:47,415
that says, in time, repetition,
432
00:19:47,450 --> 00:19:50,210
you will start to acquire a
taste for something you despise?
433
00:19:50,245 --> 00:19:51,215
Is that?
434
00:19:51,250 --> 00:19:54,700
- Yeah, I don't know that
there is a shortcut around it.
435
00:19:54,735 --> 00:19:56,912
I mean, there's not a
hard and fast shortcut
436
00:19:56,947 --> 00:19:59,055
around that process, which is unfortunate
437
00:19:59,090 --> 00:20:02,250
'cause that's a huge barrier
to people changing their diet,
438
00:20:02,285 --> 00:20:04,257
but you just have to trust the process
439
00:20:04,292 --> 00:20:06,230
that you will end up in a better place
440
00:20:06,265 --> 00:20:08,095
in terms of your tastes.
441
00:20:08,130 --> 00:20:10,395
Kids, for example, we
all know that you can
442
00:20:10,430 --> 00:20:13,245
give a little kid repeated
exposures to certain foods,
443
00:20:13,280 --> 00:20:16,060
and at some point, the kid is
gonna start to like it more.
444
00:20:16,095 --> 00:20:18,142
I mean, like everybody says that.
445
00:20:18,177 --> 00:20:20,155
The same is true with an adult.
446
00:20:20,190 --> 00:20:22,250
You know, the same is true with an adult.
447
00:20:22,285 --> 00:20:24,310
So, it's just a matter of stickin' to it
448
00:20:24,345 --> 00:20:26,750
and keep trying new recipes
449
00:20:28,299 --> 00:20:31,194
that have those food that
you want to start liking.
450
00:20:31,229 --> 00:20:34,090
You will find some recipes,
you know, I tell people,
451
00:20:34,125 --> 00:20:36,410
at the beginning, as
you're trying to taste,
452
00:20:36,445 --> 00:20:38,125
trying to change your tastes,
453
00:20:38,160 --> 00:20:42,040
you don't need to find a
home-run recipe that you love.
454
00:20:42,075 --> 00:20:44,655
Find something that's acceptable, okay?
455
00:20:44,690 --> 00:20:47,910
The bar is low, find
something that is acceptable
456
00:20:47,945 --> 00:20:51,062
that you can eat again without hating it,
457
00:20:51,097 --> 00:20:54,180
and just try to find
a few dishes like that
458
00:20:54,215 --> 00:20:56,437
and keep getting some exposure,
459
00:20:56,472 --> 00:20:58,625
keep giving yourself these tastes,
460
00:20:58,660 --> 00:21:00,710
and eventually, your tastes will change.
461
00:21:00,745 --> 00:21:01,865
They absolutely will change.
462
00:21:01,900 --> 00:21:04,720
- And on the flip side,
the next question was,
463
00:21:04,755 --> 00:21:08,057
how long does it take
before the cheeseburger
464
00:21:08,092 --> 00:21:11,360
isn't hittin' us on the
head every Tuesday night.
465
00:21:12,430 --> 00:21:14,130
- So, that's individual, you know,
466
00:21:15,213 --> 00:21:17,460
there's a lotta individual variability.
467
00:21:17,495 --> 00:21:20,739
In terms of losing our
taste for cheeseburgers
468
00:21:20,774 --> 00:21:25,774
and that type of thing, it
depends on how strict you are
469
00:21:25,870 --> 00:21:29,105
and how much you change your diet.
470
00:21:29,140 --> 00:21:33,050
So, research shows that
in terms of fat tastes,
471
00:21:33,085 --> 00:21:36,142
for example, fat preference,
or salt preference,
472
00:21:36,177 --> 00:21:39,200
I mean, that can take a
small number of months,
473
00:21:39,235 --> 00:21:41,755
two to three months or so,
474
00:21:41,790 --> 00:21:44,745
but the more that you
indulge during that process,
475
00:21:44,780 --> 00:21:47,665
so if you wanna lose your
taste for cheeseburgers,
476
00:21:47,700 --> 00:21:52,157
but you have a little bit of
cheeseburger taste
477
00:21:52,192 --> 00:21:55,860
a couple times a week, even
though you're eating far fewer,
478
00:21:55,895 --> 00:21:59,250
the frequency with which
you indulge the foods,
479
00:21:59,285 --> 00:22:02,280
the more it hampers your taste adaptation.
480
00:22:02,315 --> 00:22:03,078
- It's a little bit like-
481
00:22:03,113 --> 00:22:04,416
- So, you
kinda have to be strict.
482
00:22:04,451 --> 00:22:06,220
It's kinda like smoking, you know?
483
00:22:06,255 --> 00:22:07,955
You gotta be strict for a while.
484
00:22:07,990 --> 00:22:10,590
- When I first started doin' this change,
485
00:22:10,625 --> 00:22:13,517
I'll be honest, I did not like vegetables.
486
00:22:13,552 --> 00:22:16,375
I remember, I
ordered a kale salad,
487
00:22:16,410 --> 00:22:18,970
like the first day I started,
and I couldn't do it.
488
00:22:20,059 --> 00:22:21,305
It was terrible.
489
00:22:21,340 --> 00:22:25,205
So, I figured how in the
world am I gonna start,
490
00:22:25,240 --> 00:22:28,920
so I juiced so I could start
to adjust my taste buds,
491
00:22:30,110 --> 00:22:31,005
and it worked.
492
00:22:31,040 --> 00:22:34,075
So, I had to adjust my taste buds.
493
00:22:34,110 --> 00:22:37,110
Any advice on how long it takes for us
494
00:22:37,145 --> 00:22:38,935
to start to acquire?
495
00:22:38,970 --> 00:22:40,655
- Yeah, I think everybody's different,
496
00:22:40,690 --> 00:22:44,840
but it probably, in some
patient, it may be a week or two,
497
00:22:44,875 --> 00:22:46,595
in others, it may be eight or 10 weeks.
498
00:22:46,630 --> 00:22:50,640
The key to having somebody
who is transitioning
499
00:22:50,675 --> 00:22:54,540
into vegetables at a significant amount
500
00:22:55,390 --> 00:22:58,340
would be to find some delicious sauce.
501
00:22:59,330 --> 00:23:02,210
When you anoint these raw vegetables
502
00:23:02,245 --> 00:23:05,287
with just the right texture of sauce,
503
00:23:05,322 --> 00:23:08,295
I mean, it can be that terrific, yeah.
504
00:23:08,330 --> 00:23:11,050
- I hated kale, like
there's somethin' about it.
505
00:23:11,085 --> 00:23:12,140
I couldn't stand it.
506
00:23:12,175 --> 00:23:12,938
Now, I love it.
507
00:23:12,973 --> 00:23:13,771
I mean, I'm putting it
508
00:23:13,806 --> 00:23:15,170
on my peanut butter and jelly sandwiches.
509
00:23:15,205 --> 00:23:15,968
- Ha!
510
00:23:16,003 --> 00:23:16,870
- I mean, I just-
511
00:23:17,965 --> 00:23:18,798
- PB and K.
512
00:23:19,840 --> 00:23:21,219
- What, it's a thing?
513
00:23:21,254 --> 00:23:22,599
- Well no, now it is.
514
00:23:23,432 --> 00:23:24,570
- Well, there's a little bit, you know,
515
00:23:24,605 --> 00:23:25,800
just that little bit of sweetness
516
00:23:25,835 --> 00:23:27,330
and it's like it's perfect.
517
00:23:27,365 --> 00:23:28,128
- That's great.
518
00:23:28,163 --> 00:23:32,445
- But anyway, 'cause what I noticed was,
519
00:23:32,480 --> 00:23:35,340
I just had to continue to
eat it every single day
520
00:23:35,375 --> 00:23:36,145
for a period of time,
521
00:23:36,180 --> 00:23:38,520
and then all of a sudden,
I started like carrots.
522
00:23:38,555 --> 00:23:40,470
I started liking the taste of broccoli.
523
00:23:40,505 --> 00:23:41,844
I started liking the, is there
524
00:23:41,879 --> 00:23:43,148
some kind of thing?
- Oh yeah,
525
00:23:43,183 --> 00:23:44,206
your palate changes-
- How long did
526
00:23:44,241 --> 00:23:45,056
it take?
- Absolutely.
527
00:23:45,091 --> 00:23:45,837
Yeah, it's amazing.
528
00:23:45,872 --> 00:23:48,350
Much of the seminal work originally
529
00:23:48,385 --> 00:23:49,615
was done on low-salt diets.
530
00:23:49,650 --> 00:23:53,400
So, you take people and
you give 'em bowl of soup
531
00:23:53,435 --> 00:23:54,512
and have 'em salt it to taste,
532
00:23:54,547 --> 00:23:55,555
so whatever, how much the salt,
533
00:23:55,590 --> 00:23:57,265
don't even measure how
much salt they added.
534
00:23:57,300 --> 00:23:58,940
And then you put people
on a low-salt diet,
535
00:23:58,975 --> 00:24:00,655
and when you do, first few days
536
00:24:00,690 --> 00:24:02,625
are gonna taste like cardboard, right?
537
00:24:02,660 --> 00:24:04,525
'Cause our palate has been so hijacked
538
00:24:04,560 --> 00:24:07,710
by the processed food industry
to get these hyper salty,
539
00:24:07,745 --> 00:24:10,860
hyper sweet, hyper oily, hyper
fatty foods into our diet,
540
00:24:11,980 --> 00:24:15,285
but then you give 'em few weeks,
541
00:24:15,320 --> 00:24:18,095
and you give 'em that same bowl of soup
542
00:24:18,130 --> 00:24:20,410
with the amount of salt they
added before that they liked
543
00:24:20,445 --> 00:24:21,535
and it's too salty.
544
00:24:21,570 --> 00:24:25,210
They actually prefer
less salt in their soup.
545
00:24:25,245 --> 00:24:26,008
And same thing happens
546
00:24:26,043 --> 00:24:30,080
when people switch
whole milk to skim milk.
547
00:24:30,115 --> 00:24:31,822
Sugar, it's even quicker.
548
00:24:31,857 --> 00:24:33,495
We have data that seven days,
549
00:24:33,530 --> 00:24:35,815
seven days cutting down industrial sugars,
550
00:24:35,850 --> 00:24:37,940
you know, table sugar,
high fructose corn syrup,
551
00:24:37,975 --> 00:24:39,755
you can kinda reawaken your taste buds.
552
00:24:39,790 --> 00:24:42,010
I mean, you know the
ripest peach in the world's
553
00:24:42,045 --> 00:24:45,242
gonna taste sour after
eating a bowl of Froot Loops
554
00:24:45,277 --> 00:24:48,440
'cause we just so dulled
our taste buds, right?
555
00:24:48,475 --> 00:24:50,085
So, people come see me eating
556
00:24:50,120 --> 00:24:53,420
like a sweet potato with
a little cinnamon on top.
557
00:24:53,455 --> 00:24:55,450
They're like, aw, I could never eat that,
558
00:24:55,485 --> 00:24:56,745
but they don't, and so they think
559
00:24:56,780 --> 00:24:59,020
I'm living some aesthetic
monk lifestyle or something,
560
00:24:59,055 --> 00:25:01,260
maybe you can do it, but
no, but they don't realize,
561
00:25:01,295 --> 00:25:04,270
no, no, no, it actually tastes good to me.
562
00:25:04,305 --> 00:25:05,782
I mean, it really tastes good to me.
563
00:25:05,817 --> 00:25:07,225
Then you get the best of both worlds.
564
00:25:07,260 --> 00:25:10,300
Wait a second, it tastes good
and you get to live longer?
565
00:25:10,335 --> 00:25:11,950
I mean, that's what plant-based
eating is all about.
566
00:25:11,985 --> 00:25:13,455
- All right, now I think is a good time
567
00:25:13,490 --> 00:25:16,050
for us to get into the
kitchen and start cooking.
568
00:25:17,230 --> 00:25:20,785
Well, maybe not with
eggs, of course, but um,
569
00:25:20,820 --> 00:25:24,056
let's get started on some recipes
that I've been working on,
570
00:25:24,091 --> 00:25:26,986
and then we'll come back to
the experts as we go along.
571
00:25:31,950 --> 00:25:34,960
Today, I'm gonna be making
a crispy tofu vegetable
572
00:25:34,995 --> 00:25:35,845
with a peanut sauce.
573
00:25:35,880 --> 00:25:38,180
I'm gonna be makin' it with some broccoli,
574
00:25:38,215 --> 00:25:40,480
some bell pepper, little
bit of green onions,
575
00:25:40,515 --> 00:25:42,657
some cilantro, some extra firm tofu,
576
00:25:42,692 --> 00:25:44,416
but the first thing I need to do
577
00:25:44,451 --> 00:25:46,105
is to get started on my rice
578
00:25:46,140 --> 00:25:47,950
because it always takes some time.
579
00:25:49,371 --> 00:25:51,050
I'm gonna be using some brown rice today,
580
00:25:51,085 --> 00:25:53,327
so I've got one cup of brown rice,
581
00:25:53,362 --> 00:25:55,570
and then I've got two cups of water.
582
00:25:59,760 --> 00:26:01,640
We'll give that a little bit of a stir.
583
00:26:05,450 --> 00:26:06,910
Okay.
584
00:26:06,945 --> 00:26:08,740
And we'll go ahead and get this goin',
585
00:26:08,775 --> 00:26:10,440
probably be about 45 minutes.
586
00:26:12,000 --> 00:26:18,074
Advertise your product or brand here
contact www.OpenSubtitles.org today
587
00:26:29,700 --> 00:26:31,970
Okay, so I've cut up the
broccoli and the red peppers.
588
00:26:32,005 --> 00:26:32,768
I'm gonna go ahead
589
00:26:32,803 --> 00:26:34,790
and arrange it on my
baking rack once again.
590
00:26:46,810 --> 00:26:49,690
Okay, so I've been replacing
the paper towel all along
591
00:26:49,725 --> 00:26:51,675
just to kinda dry out some of this tofu,
592
00:26:51,710 --> 00:26:53,750
but I'm gonna go ahead
and cut it up right now.
593
00:26:56,010 --> 00:26:58,360
So, I like to cut it up
into bite-sized pieces.
594
00:27:23,530 --> 00:27:26,470
Okay, so we'll go ahead and
put the tofu in this bowl.
595
00:27:40,364 --> 00:27:43,801
All right, so I gotta a couple
tablespoons of tamari sauce.
596
00:27:43,836 --> 00:27:46,051
I'm gonna go ahead and
just drizzle this over
597
00:27:49,790 --> 00:27:52,640
the tofu, and then just kinda work 'em in.
598
00:27:54,040 --> 00:27:55,540
Try not to break 'em too much.
599
00:27:59,770 --> 00:28:02,980
Then I've got about four
tablespoons of cornstarch.
600
00:28:03,015 --> 00:28:04,500
Go ahead and put that in there.
601
00:28:06,314 --> 00:28:07,740
And then, we're just gonna kinda,
602
00:28:11,020 --> 00:28:12,045
just kinda lightly coat 'em
603
00:28:12,080 --> 00:28:14,990
and start arranging
'em on my backing rack.
604
00:28:21,470 --> 00:28:23,205
Okay, I'll add a little bit more.
605
00:28:23,240 --> 00:28:26,690
I've got another couple
table spoons of cornstarch
606
00:28:26,725 --> 00:28:27,690
and just keep goin'.
607
00:28:36,940 --> 00:28:39,850
So, I've coated my tofu with
a little bit of cornstarch
608
00:28:39,885 --> 00:28:40,648
and as you can see,
609
00:28:40,683 --> 00:28:42,583
the white is now absorbed into the tamari.
610
00:28:42,618 --> 00:28:44,483
So, I've preheated my oven at 400 degrees,
611
00:28:44,518 --> 00:28:45,281
so I'm gonna go ahead
612
00:28:45,316 --> 00:28:48,295
and put it in there for about 25 minutes.
613
00:28:48,330 --> 00:28:50,630
Okay, so the veggies and
the tofu are in the oven.
614
00:28:50,665 --> 00:28:52,930
I'm gonna go ahead and cut
up some of the garnish.
615
00:28:52,965 --> 00:28:54,130
So, this is my cilantro.
616
00:28:59,255 --> 00:29:01,337
That should be about good.
617
00:29:01,372 --> 00:29:03,160
I'm gonna go ahead and put this in a bowl.
618
00:29:05,210 --> 00:29:06,540
And then some green onions.
619
00:29:06,575 --> 00:29:07,835
I'm gonna use the other half
620
00:29:07,870 --> 00:29:09,720
of the green onions for another meal.
621
00:29:15,800 --> 00:29:18,110
Okay, so now it's time
to make my peanut sauce,
622
00:29:18,145 --> 00:29:19,675
and it's really quite simple.
623
00:29:19,710 --> 00:29:22,630
I've got three tablespoons
of reduced peanut butter,
624
00:29:22,665 --> 00:29:24,195
couple tablespoons of tamari,
625
00:29:24,230 --> 00:29:26,455
but you can also use soy, whatever,
626
00:29:26,490 --> 00:29:28,670
one tablespoon of rice vinegar,
627
00:29:28,705 --> 00:29:30,882
1/2 a teaspoon of garlic powder,
628
00:29:30,917 --> 00:29:33,025
and one cup of vegetable broth.
629
00:29:33,060 --> 00:29:35,360
So, let's go ahead and
mix these all together.
630
00:29:37,320 --> 00:29:39,265
1/2 a teaspoon of garlic powder,
631
00:29:39,300 --> 00:29:43,400
one table spoon of rice vinegar,
two tablespoons of tamari,
632
00:29:45,010 --> 00:29:47,930
and then, of course, the peanut butter.
633
00:29:53,340 --> 00:29:54,235
You have to be a little patient.
634
00:29:54,270 --> 00:29:55,825
You just gotta break
down that peanut butter,
635
00:29:55,860 --> 00:29:59,230
but eventually, it starts to
turn into a nice peanut sauce.
636
00:29:59,265 --> 00:30:01,880
Okay, so I've got it partially
mixed up a little bit.
637
00:30:02,730 --> 00:30:05,080
We'll go ahead and transfer
it into a saucepan.
638
00:30:10,391 --> 00:30:12,595
And we'll put this on low.
639
00:30:12,630 --> 00:30:14,930
Let's just keep warmin'
it up and stirring it.
640
00:30:17,410 --> 00:30:20,190
Okay, so the peanut butter
is starting to break down,
641
00:30:20,225 --> 00:30:20,988
so I'm just gonna go ahead
642
00:30:21,023 --> 00:30:22,620
and keep stirrin' it with the heat.
643
00:30:24,480 --> 00:30:26,140
Yeah, this is comin' along real nice.
644
00:30:26,175 --> 00:30:26,945
Now, if you're short on time,
645
00:30:26,980 --> 00:30:28,770
you can always use 1/2 a cup of broth
646
00:30:28,805 --> 00:30:30,225
instead of a full cup,
647
00:30:30,260 --> 00:30:32,150
but I like to use a
little bit of that heat
648
00:30:32,185 --> 00:30:33,235
and just reduce it down.
649
00:30:33,270 --> 00:30:36,020
It just has a nice rich taste to it.
650
00:30:36,055 --> 00:30:38,735
All right, so I've just taken my veggies
651
00:30:38,770 --> 00:30:41,500
and my tofu out of the
oven, and it looks nice.
652
00:30:41,535 --> 00:30:44,107
We got a little bit of
the crispness on the tofu.
653
00:30:44,142 --> 00:30:46,680
So, let's go ahead and
put some on my plate here.
654
00:30:48,400 --> 00:30:50,000
Get some broccoli on there.
655
00:30:51,320 --> 00:30:52,855
Mm.
656
00:30:52,890 --> 00:30:55,830
And then some of these
roasted bell peppers.
657
00:31:05,976 --> 00:31:07,950
And of course, we'll get
some peanut sauce in there.
658
00:31:14,620 --> 00:31:16,370
Little bit of garnish on there, mm.
659
00:31:18,000 --> 00:31:19,805
Can't wait to check this out.
660
00:31:19,840 --> 00:31:21,690
Let's get a little bit of the pepper.
661
00:31:23,550 --> 00:31:24,705
Mm.
662
00:31:24,740 --> 00:31:25,890
Get some rice in there.
663
00:31:27,800 --> 00:31:29,185
Mm!
664
00:31:29,220 --> 00:31:30,953
That is so good.
665
00:31:30,988 --> 00:31:32,788
It's got a little bit of crunch, mm.
666
00:31:33,980 --> 00:31:35,061
So good.
667
00:31:39,120 --> 00:31:41,430
- My friend who was a medical advisor
668
00:31:41,465 --> 00:31:43,610
to this organization at the time
669
00:31:44,670 --> 00:31:47,100
and advisor to the president
of the Philippines, actually,
670
00:31:47,135 --> 00:31:49,145
we were playing golf one day,
671
00:31:49,180 --> 00:31:51,680
and he told me, he said that
he and some of his colleagues
672
00:31:51,715 --> 00:31:54,580
had been operating on
children with liver cancer,
673
00:31:55,490 --> 00:31:57,665
children aged four and under.
674
00:31:57,700 --> 00:31:59,905
And I thought immediately, this is crazy.
675
00:31:59,940 --> 00:32:03,780
I mean, I was already getting
into the cancer field too,
676
00:32:03,815 --> 00:32:07,620
mostly from the, NIH side
to some extent, or MIT side,
677
00:32:07,655 --> 00:32:10,675
and so I was setting up a laboratory
678
00:32:10,710 --> 00:32:15,710
to deal with a chemical that
was found in peanuts and corn
679
00:32:15,860 --> 00:32:17,875
that gave rise to liver cancer.
680
00:32:17,910 --> 00:32:20,150
- Colin later told
me that peanuts and corn
681
00:32:20,185 --> 00:32:21,750
are not dangerous for us to eat.
682
00:32:22,590 --> 00:32:24,225
These children in the Philippines
683
00:32:24,260 --> 00:32:25,825
were eating rotten peanuts and corn
684
00:32:25,860 --> 00:32:29,410
that had actually developed
a fungi known as aflatoxin,
685
00:32:29,445 --> 00:32:32,250
but here in the States,
the FDA tests these foods.
686
00:32:32,285 --> 00:32:34,610
But if you wanna learn
more about aflatoxins,
687
00:32:34,645 --> 00:32:36,005
you can go to cancer. gov.
688
00:32:36,040 --> 00:32:38,025
- So, I was setting up the laboratory,
689
00:32:38,060 --> 00:32:41,210
trying to figure out, how does
this chemical cause cancer,
690
00:32:41,245 --> 00:32:44,157
to cause liver cancer, and
then this friend is telling me
691
00:32:44,192 --> 00:32:47,070
they're operating on some
children with liver cancer.
692
00:32:47,105 --> 00:32:49,770
I said to myself, this doesn't make sense.
693
00:32:49,805 --> 00:32:50,865
And so, I kind of dismissed it
694
00:32:50,900 --> 00:32:53,710
until I then found a experimental paper
695
00:32:53,745 --> 00:32:56,252
that when the literature just came out
696
00:32:56,287 --> 00:32:58,268
on experimental animals from India,
697
00:32:58,303 --> 00:33:00,411
they were showing that when animals
698
00:33:00,446 --> 00:33:02,520
are fed aflatoxin to start the cancer,
699
00:33:03,380 --> 00:33:05,830
but then fed two different
levels of protein
700
00:33:05,865 --> 00:33:08,037
to see what effect a
protein might have on that,
701
00:33:08,072 --> 00:33:10,241
their idea was if they
gave 'em more protein,
702
00:33:10,276 --> 00:33:12,410
they would be less
likely to get the cancer.
703
00:33:13,590 --> 00:33:16,205
And they got exactly the reverse.
704
00:33:16,240 --> 00:33:19,150
That is, the animals given
more protein got more cancer,
705
00:33:20,237 --> 00:33:22,395
and it was striking, it was amazing.
706
00:33:22,430 --> 00:33:25,670
And then that little experiment,
in that little experiment,
707
00:33:25,705 --> 00:33:29,010
100% of the animals given
higher levels of protein,
708
00:33:29,045 --> 00:33:30,935
but come back, both animals
709
00:33:30,970 --> 00:33:33,430
exposed to the same level of carcinogen.
710
00:33:34,670 --> 00:33:36,605
So, this is really odd.
711
00:33:36,640 --> 00:33:38,670
Both of 'em gettin' the carcinogen,
712
00:33:38,705 --> 00:33:40,675
both gonna get liver cancer,
713
00:33:40,710 --> 00:33:42,670
but the ones that get the
higher levels of protein,
714
00:33:42,705 --> 00:33:43,615
they got the cancer.
715
00:33:43,650 --> 00:33:45,185
The lower protein, no cancer.
716
00:33:45,220 --> 00:33:48,900
It was at like 100 and nothing, 100%, 0%.
717
00:33:48,935 --> 00:33:52,545
So, seein' that and then thinkin' about
718
00:33:52,580 --> 00:33:56,230
what my friend told me on the
golf course, of all things,
719
00:33:56,265 --> 00:33:58,085
that these children, I'm thinkin',
720
00:33:58,120 --> 00:34:00,380
and then I'm wearin' two
hats in the Philippines.
721
00:34:00,415 --> 00:34:02,125
One is to organize this laboratory
722
00:34:02,160 --> 00:34:04,200
to analyze for that
chemical carcinogen, right?
723
00:34:04,235 --> 00:34:05,381
- Right.
724
00:34:05,416 --> 00:34:07,053
- And the other, my other position
725
00:34:07,088 --> 00:34:08,690
was workin' with my senior colleague
726
00:34:08,725 --> 00:34:10,145
overseeing the whole program
727
00:34:10,180 --> 00:34:12,790
and making sure the kids got more protein.
728
00:34:12,825 --> 00:34:13,655
- Ironic.
729
00:34:13,690 --> 00:34:14,525
- I mean, it's, yeah.
730
00:34:14,560 --> 00:34:16,895
So, it was staring me in the face.
731
00:34:16,930 --> 00:34:19,390
More protein gives more
cancer, this is crazy.
732
00:34:19,425 --> 00:34:21,055
Let me tell you something else, Craig,
733
00:34:21,090 --> 00:34:23,980
before we get to that 'cause
that's another whole story.
734
00:34:24,015 --> 00:34:26,870
That's why I came to eventually
ask him the same question.
735
00:34:29,180 --> 00:34:31,550
So, we found that high
protein turns on the cancer,
736
00:34:31,585 --> 00:34:32,825
low protein doesn't.
737
00:34:32,860 --> 00:34:34,110
Then we did another study
738
00:34:35,040 --> 00:34:39,945
to see, fairly early on, what happens,
739
00:34:39,980 --> 00:34:42,400
the cancer's starting to
grow, right, like this
740
00:34:42,435 --> 00:34:43,535
on a high protein diet,
741
00:34:43,570 --> 00:34:46,150
what happens if we switch
the diet to low protein?
742
00:34:47,270 --> 00:34:48,120
We turned it off.
743
00:34:49,460 --> 00:34:52,010
We put the high protein
back in again, turns it on.
744
00:34:53,450 --> 00:34:56,670
That was probably the most
significant thing of all,
745
00:34:56,705 --> 00:34:58,865
that we could turn and turn off cancer
746
00:34:58,900 --> 00:35:00,970
by simply changing the
level of nutrient intake.
747
00:35:01,005 --> 00:35:03,830
- So, you're lookin' at the cells, grow.
748
00:35:03,865 --> 00:35:04,628
Yeah.
749
00:35:04,663 --> 00:35:08,250
- Turning into possible,
or tumors, or whatever.
750
00:35:08,285 --> 00:35:09,940
Then you switch the diet.
751
00:35:09,975 --> 00:35:10,915
Right.
752
00:35:10,950 --> 00:35:14,875
- And you can see it
stay the same or reduce?
753
00:35:14,910 --> 00:35:18,120
- That's right, it either was
progressing, still growing
754
00:35:18,155 --> 00:35:19,945
in the presence of high protein
755
00:35:19,980 --> 00:35:22,630
or in the presence of low
protein, no, it cut it off.
756
00:35:24,050 --> 00:35:24,883
It reversed it.
757
00:35:26,020 --> 00:35:26,818
No question about that.
758
00:35:26,853 --> 00:35:29,206
- When we're speaking of proteins,
759
00:35:29,241 --> 00:35:31,525
we're talking about animal protein?
760
00:35:31,560 --> 00:35:33,940
- Yes, but in that case,
I wasn't distinguishing
761
00:35:33,975 --> 00:35:36,710
between animal and plant all that much.
762
00:35:36,745 --> 00:35:37,508
- You just assumed-
763
00:35:37,543 --> 00:35:38,456
I was just usin' a protein.
764
00:35:38,491 --> 00:35:39,335
- Yeah, it was just protein.
765
00:35:39,370 --> 00:35:40,890
- Yeah, and it was a protein
that was on the market
766
00:35:40,925 --> 00:35:42,157
that we could get.
767
00:35:42,192 --> 00:35:43,355
That's what I did
768
00:35:43,390 --> 00:35:45,770
and I didn't pay a whole
lot of attention to that.
769
00:35:45,805 --> 00:35:47,380
I just got the protein.
770
00:35:47,415 --> 00:35:48,178
- Okay.
771
00:35:48,213 --> 00:35:51,540
- But it turned out the protein
we were usin' was casein,
772
00:35:52,410 --> 00:35:54,225
the main protein in cow's milk.
773
00:35:54,260 --> 00:35:57,680
- So in 1968, Colin sets
up a lab in the Philippines
774
00:35:57,715 --> 00:35:59,577
to find out why the aflatoxin
775
00:35:59,612 --> 00:36:01,440
causes cancer in these children,
776
00:36:01,475 --> 00:36:02,725
but inadvertently finds out
777
00:36:02,760 --> 00:36:05,060
that it wasn't actually the aflatoxin,
778
00:36:05,095 --> 00:36:07,187
but the animal protein found in milk
779
00:36:07,222 --> 00:36:09,245
that actually turned the cancer on.
780
00:36:09,280 --> 00:36:13,060
Without the casein, the
aflatoxin that causes cancer
781
00:36:13,095 --> 00:36:14,360
would have stayed dormant.
782
00:36:15,540 --> 00:36:20,240
So, you're using the protein
that's derived from cow's milk.
783
00:36:20,275 --> 00:36:21,355
That's right.
784
00:36:21,390 --> 00:36:23,070
- It's not an additive,
it's just a thing-
785
00:36:23,105 --> 00:36:24,050
- No, this is part of the milk.
786
00:36:24,085 --> 00:36:25,025
- It's just part of-
787
00:36:25,060 --> 00:36:26,015
- In fact, it's considered
788
00:36:26,050 --> 00:36:27,595
to be the valuable part of the milk.
789
00:36:27,630 --> 00:36:29,490
- So, it's the protein, it's not the fat.
790
00:36:29,525 --> 00:36:30,288
That's right.
791
00:36:30,323 --> 00:36:32,880
- So, if it's skim, whole
milk, it's the casein.
792
00:36:32,915 --> 00:36:33,713
- That's right.
793
00:36:33,748 --> 00:36:34,511
- Casein?
794
00:36:34,546 --> 00:36:35,379
- Casein, yeah.
795
00:36:35,414 --> 00:36:36,177
- Casein.
796
00:36:36,212 --> 00:36:37,355
- It represents, technically,
797
00:36:37,390 --> 00:36:39,870
87% of the total protein in cow's milk,
798
00:36:39,905 --> 00:36:41,365
there's some other proteins,
799
00:36:41,400 --> 00:36:43,055
but in any case, casein is the big one.
800
00:36:43,090 --> 00:36:46,600
- Give us a basic idea of
what was the study that you?
801
00:36:47,640 --> 00:36:50,320
- Well, I think I should
give you a little background
802
00:36:50,355 --> 00:36:53,000
because it's a little unusual
for a general surgeon-
803
00:36:53,035 --> 00:36:53,798
Yeah, exactly.
804
00:36:53,833 --> 00:36:57,170
- To be somebody who gets
passionate about nutrition.
805
00:36:59,880 --> 00:37:04,070
When things started for me
was the late 1970s, early '80s
806
00:37:04,105 --> 00:37:07,750
when I was chairman of
breast cancer task force
807
00:37:07,785 --> 00:37:09,430
at the Cleveland Clinic.
808
00:37:10,670 --> 00:37:13,090
I became increasingly
disillusioned with the fact
809
00:37:13,125 --> 00:37:15,260
that for no matter how many women
810
00:37:15,295 --> 00:37:17,132
I was doing breast surgery,
811
00:37:17,167 --> 00:37:19,033
I was doing absolutely nothing
812
00:37:19,068 --> 00:37:20,900
for the next unsuspecting victim.
813
00:37:21,950 --> 00:37:24,910
So, this led me to do a
bit of global research,
814
00:37:24,945 --> 00:37:26,925
and it was really quite striking
815
00:37:26,960 --> 00:37:29,230
to see that there were cultures
where breast cancer rates
816
00:37:29,265 --> 00:37:31,552
were 30 and 40 times less frequent
817
00:37:31,587 --> 00:37:33,805
than the United States, like Kenya.
818
00:37:33,840 --> 00:37:37,440
And breast cancer was
very infrequently seen
819
00:37:37,475 --> 00:37:39,882
in rural Japan in the 1950s,
820
00:37:39,917 --> 00:37:42,255
but when the Japanese women
821
00:37:42,290 --> 00:37:44,095
would migrate to the United States,
822
00:37:44,130 --> 00:37:45,900
for the second and third generation,
823
00:37:45,935 --> 00:37:47,515
still pure Japanese-American,
824
00:37:47,550 --> 00:37:50,340
they now had the same
rate of breast cancer
825
00:37:50,375 --> 00:37:51,920
as their Caucasian counterpart.
826
00:37:53,070 --> 00:37:54,840
Now even more compelling, perhaps,
827
00:37:54,875 --> 00:37:56,765
was cancer of the prostate.
828
00:37:56,800 --> 00:37:59,580
In the entire nation of Japan in 1958,
829
00:37:59,615 --> 00:38:02,360
how many autopsy-proven deaths were there
830
00:38:02,395 --> 00:38:03,760
from cancer of the prostate?
831
00:38:04,980 --> 00:38:06,855
18 in the entire nation.
832
00:38:06,890 --> 00:38:08,125
Perhaps the most mind-boggling
833
00:38:08,160 --> 00:38:09,715
public health figure I've ever heard,
834
00:38:09,750 --> 00:38:14,540
but by 1978, 20 years
later, they were up to 137,
835
00:38:14,575 --> 00:38:19,330
which still pales in
comparison to the 28,000
836
00:38:19,365 --> 00:38:21,300
who will die from cancer of the prostate
837
00:38:21,335 --> 00:38:22,600
in this country this year.
838
00:38:23,520 --> 00:38:28,520
Well, around this time,
recognizing in this global review
839
00:38:29,020 --> 00:38:30,655
that there were so many cultures
840
00:38:30,690 --> 00:38:34,130
where cardiovascular disease
was virtually nonexistent,
841
00:38:35,860 --> 00:38:37,870
these were cultures that were thriving
842
00:38:37,905 --> 00:38:39,845
on whole food plant-based nutrition,
843
00:38:39,880 --> 00:38:43,620
it seemed to me that there
might be more bang for the buck
844
00:38:45,140 --> 00:38:47,545
if I looked at cardiovascular disease
845
00:38:47,580 --> 00:38:50,965
because if we could get
people to start eating
846
00:38:51,000 --> 00:38:54,670
to save their heart, they
would also markedly diminish
847
00:38:54,705 --> 00:38:58,552
or save themselves from
the common Western cancers
848
00:38:58,587 --> 00:39:02,400
of breast, prostate, colon,
and perhaps, pancreatic.
849
00:39:03,600 --> 00:39:06,650
So, that was the background, and after,
850
00:39:08,718 --> 00:39:11,940
my wife and I did this
ourselves for a year.
851
00:39:11,975 --> 00:39:15,537
We started in April of '84.
852
00:39:15,572 --> 00:39:19,100
And then in August of 1985,
853
00:39:20,050 --> 00:39:22,925
I went to our department of cardiology
854
00:39:22,960 --> 00:39:26,616
and asked if I could
have about 24 patients
855
00:39:26,651 --> 00:39:30,273
who had significant
cardiovascular disease,
856
00:39:30,308 --> 00:39:33,855
and I wanted to try to see
857
00:39:33,890 --> 00:39:37,810
if they would respond to whole
food plant-based nutrition
858
00:39:37,845 --> 00:39:39,845
because of this information
859
00:39:39,880 --> 00:39:41,730
that I learned in this global review.
860
00:39:43,040 --> 00:39:48,040
And now, I was not a trained psychologist,
861
00:39:48,470 --> 00:39:50,440
and my greatest concern
862
00:39:51,450 --> 00:39:53,560
would be the lack of patient compliance.
863
00:39:54,660 --> 00:39:57,695
I was interesting in trying, therefore,
864
00:39:57,730 --> 00:40:01,890
the same mantra that I use
for my breast cancer patients,
865
00:40:01,925 --> 00:40:04,320
and this was something I
had learned many years ago
866
00:40:04,355 --> 00:40:06,640
from a wonderful West Coast surgeon
867
00:40:06,675 --> 00:40:08,695
by the name of Bert Dunphy,
868
00:40:08,730 --> 00:40:10,820
and Bert used to say
that patients with cancer
869
00:40:10,855 --> 00:40:12,385
are not afraid to die.
870
00:40:12,420 --> 00:40:16,120
Patients with cancer are
not afraid to suffer.
871
00:40:16,155 --> 00:40:18,620
But patients with cancer are afraid
872
00:40:18,655 --> 00:40:21,457
of being abandoned by their-
873
00:40:22,480 --> 00:40:23,278
Physician.
874
00:40:23,313 --> 00:40:24,830
- By their physician or by their family.
875
00:40:24,865 --> 00:40:25,628
- Yeah, oh, family.
876
00:40:25,663 --> 00:40:29,550
- So, the first, for the
first five years of the study,
877
00:40:29,585 --> 00:40:32,370
I saw everybody every
two weeks in my office,
878
00:40:32,405 --> 00:40:33,967
went over every morsel they ate.
879
00:40:34,002 --> 00:40:35,495
We checked their cholesterol,
880
00:40:35,530 --> 00:40:37,825
their blood pressure, and their weight.
881
00:40:37,860 --> 00:40:41,930
At the second five years, I
got a little more courageous
882
00:40:41,965 --> 00:40:44,632
and stretched it out to once a month.
883
00:40:44,667 --> 00:40:47,300
At the end of a decade, I was able to,
884
00:40:47,335 --> 00:40:48,665
they were on autopilot by now.
885
00:40:48,700 --> 00:40:51,616
I was able to stretch it out to quarterly,
886
00:40:51,651 --> 00:40:54,965
and then at the end of
12 years, which made it,
887
00:40:55,000 --> 00:40:58,244
by then, the longest study,
I think, of its type,
888
00:40:58,279 --> 00:41:03,279
ever in the medical literature,
12 years, we published it.
889
00:41:03,280 --> 00:41:04,725
- And so, the results-
890
00:41:04,760 --> 00:41:05,865
- Well, what was so exciting
891
00:41:05,900 --> 00:41:09,845
was that we suddenly began
to see that these patients,
892
00:41:09,880 --> 00:41:13,800
and I should mention that these
are patients who were sick.
893
00:41:13,835 --> 00:41:16,485
They had failed their
first or second bypass.
894
00:41:16,520 --> 00:41:19,205
They had failed their first
or second angioplasty.
895
00:41:19,240 --> 00:41:21,810
They were too sick for these
procedures or they had refused.
896
00:41:21,845 --> 00:41:23,920
Five were told by their
expert cardiologist
897
00:41:23,955 --> 00:41:25,785
they wouldn't live out the year.
898
00:41:25,820 --> 00:41:28,090
Those five all made it beyond 20 years.
899
00:41:28,960 --> 00:41:31,595
And it got to be pretty
darn exciting to see,
900
00:41:31,630 --> 00:41:34,230
not only could be get
rid of their symptoms,
901
00:41:34,265 --> 00:41:35,545
but we often would see
902
00:41:35,580 --> 00:41:38,520
striking examples of disease reversal.
903
00:41:40,880 --> 00:41:43,640
- So, these are people that are
904
00:41:46,250 --> 00:41:49,480
probably not able to
exercise, it sounds like.
905
00:41:49,515 --> 00:41:50,957
- No, they could certainly walk,
906
00:41:50,992 --> 00:41:52,365
and walking is a wonderful exercise.
907
00:41:52,400 --> 00:41:55,210
- So, nutrition and then you advised them
908
00:41:55,245 --> 00:41:57,110
to do some walking or?
909
00:41:57,145 --> 00:41:58,385
- Oh, sure.
910
00:41:58,420 --> 00:42:02,360
- And they were able to slowly
but surely start doing stairs
911
00:42:02,395 --> 00:42:03,685
and start doing running?
912
00:42:03,720 --> 00:42:06,741
- Well, I'm not sure, I
wasn't asking them to run.
913
00:42:06,776 --> 00:42:09,020
I was, first of all, my goal
was to get them to survive.
914
00:42:09,055 --> 00:42:11,310
Remember, there were a
number that were told
915
00:42:11,345 --> 00:42:12,767
they wouldn't live out the year.
916
00:42:12,802 --> 00:42:14,190
This is by expert cardiologists.
917
00:42:15,350 --> 00:42:18,430
But as you begin to see them lose weight,
918
00:42:18,465 --> 00:42:20,562
their symptoms began to disappear.
919
00:42:20,597 --> 00:42:22,753
Then when we carefully studied them,
920
00:42:22,788 --> 00:42:24,910
they were reversing their disease.
921
00:42:24,945 --> 00:42:25,984
Pretty exciting stuff.
922
00:42:26,019 --> 00:42:26,988
- The men and women
923
00:42:27,023 --> 00:42:29,581
that participated in Dr. Esselstyn's study
924
00:42:29,616 --> 00:42:32,140
all had very advanced coronary disease.
925
00:42:32,175 --> 00:42:33,215
Now, most of them were told
926
00:42:33,250 --> 00:42:35,725
there wasn't much else that could be done.
927
00:42:35,760 --> 00:42:39,370
The patients were put on a
strict plant-based oil-free diet.
928
00:42:39,405 --> 00:42:41,250
Within months, their
cholesterol levels dropped
929
00:42:41,285 --> 00:42:43,577
and increased blood flow to their hearts
930
00:42:43,612 --> 00:42:45,870
and lived much longer
than anyone expected.
931
00:42:45,905 --> 00:42:47,580
If a plant-based diet can do that much
932
00:42:47,615 --> 00:42:49,345
for those terminal patients,
933
00:42:49,380 --> 00:42:51,331
what could it do for the rest of us?
934
00:42:55,190 --> 00:42:58,270
Today, I'm gonna be making
a healthy Parmesan sprinkle,
935
00:42:58,305 --> 00:43:00,875
you know, for salads, pastas, or pizzas.
936
00:43:00,910 --> 00:43:04,750
It uses one cup of raw
cashews, one teaspoon of salt,
937
00:43:04,785 --> 00:43:05,995
a teaspoon of garlic powder,
938
00:43:06,030 --> 00:43:07,965
and four tablespoons of nutritional yeast.
939
00:43:08,000 --> 00:43:09,900
Now, I'm gonna be using my hand processor,
940
00:43:09,935 --> 00:43:10,698
but you can go ahead
941
00:43:10,733 --> 00:43:13,300
and mince these cashews
up by hand if you want.
942
00:43:13,335 --> 00:43:15,525
So, let's go ahead and get started.
943
00:43:15,560 --> 00:43:17,830
So, the first thing I
add is the raw cashews.
944
00:43:24,637 --> 00:43:26,187
Now, go ahead and mince 'em up.
945
00:43:40,590 --> 00:43:42,840
Okay, that's the
consistency I like to see.
946
00:43:42,875 --> 00:43:44,410
It's kinda like granules.
947
00:43:46,680 --> 00:43:49,650
Okay, so the second thing I
had is the nutritional yeast.
948
00:43:52,010 --> 00:43:53,980
We'll go ahead and put the salt in there
949
00:43:55,320 --> 00:43:56,420
and the garlic powder.
950
00:43:57,359 --> 00:43:58,435
And that's pretty much it.
951
00:43:58,470 --> 00:44:00,220
So, let's go ahead and mix this up.
952
00:44:18,270 --> 00:44:19,660
And there you go, that's pretty much it.
953
00:44:19,695 --> 00:44:20,458
The next thing you do
954
00:44:20,493 --> 00:44:22,290
is just transfer it into a jar of sort.
955
00:44:28,680 --> 00:44:30,380
And there you go, Parmesan cheese.
956
00:44:31,440 --> 00:44:33,295
Mm, very good.
957
00:44:33,330 --> 00:44:34,990
Now, I can go ahead and put
this in the refrigerator.
958
00:44:35,025 --> 00:44:37,053
It keeps for a pretty good long time.
959
00:44:39,500 --> 00:44:42,130
Lasagna has always been
a favorite dish of mine,
960
00:44:42,165 --> 00:44:43,565
and when I came up with a delicious
961
00:44:43,600 --> 00:44:46,820
whole plant-based version
of it, I was really excited,
962
00:44:46,855 --> 00:44:48,950
and today, I'm gonna
be using some spinach,
963
00:44:48,985 --> 00:44:51,615
some zucchini, some fresh basil,
964
00:44:51,650 --> 00:44:54,205
some mushrooms, some chickpeas, some tofu,
965
00:44:54,240 --> 00:44:56,760
but first, let's get
started on those noodles
966
00:44:56,795 --> 00:44:58,095
'cause they always take so much time,
967
00:44:58,130 --> 00:45:00,370
and then I can get started
on some of the other stuff.
968
00:45:11,150 --> 00:45:14,660
Okay, so now I'm gonna go
ahead with my ricotta mix.
969
00:45:14,695 --> 00:45:18,170
I usually start with about
1/2 a cup of fresh basil.
970
00:45:22,268 --> 00:45:25,487
I go with about 1/4 cup of raw cashews,
971
00:45:29,380 --> 00:45:31,420
a teaspoon of garlic powder,
972
00:45:34,810 --> 00:45:36,660
teaspoon of dry parsley,
973
00:45:39,240 --> 00:45:40,300
little bit of pepper,
974
00:45:43,310 --> 00:45:44,143
some salt,
975
00:45:46,520 --> 00:45:48,490
and we'll go ahead and chop this up.
976
00:46:05,890 --> 00:46:08,130
Okay, that's lookin' pretty good.
977
00:46:08,165 --> 00:46:09,035
Now, we'll go ahead
978
00:46:09,070 --> 00:46:12,620
with a teaspoon and 1/2 of Dijon mustard,
979
00:46:15,420 --> 00:46:18,100
a teaspoon and 1/2 of balsamic vinegar,
980
00:46:19,730 --> 00:46:21,250
one teaspoon of tamari,
981
00:46:23,520 --> 00:46:25,620
1/2 a cup of nutritional yeast,
982
00:46:28,530 --> 00:46:30,220
one can of chickpeas,
983
00:46:33,760 --> 00:46:35,650
and of course, some lemon juice.
984
00:46:35,685 --> 00:46:37,540
Let's go ahead and get that goin'.
985
00:46:51,780 --> 00:46:53,045
Okay.
986
00:46:53,080 --> 00:46:55,830
A little bit of vegetable broth.
987
00:47:06,123 --> 00:47:09,023
Let's scoop it off the sides
a little bit with my scraper.
988
00:47:14,600 --> 00:47:15,433
Mix it up again.
989
00:47:23,640 --> 00:47:25,520
Okay, that's lookin' really good.
990
00:47:27,100 --> 00:47:29,500
And as you can see, I've
got these paper towels
991
00:47:29,535 --> 00:47:31,165
underneath each layer of the tofu.
992
00:47:31,200 --> 00:47:34,520
The whole idea of this is to
draw out some of the moisture.
993
00:47:34,555 --> 00:47:35,655
Now, I've been replacing these
994
00:47:35,690 --> 00:47:38,325
throughout the whole time
I've been making the lasagna.
995
00:47:38,360 --> 00:47:40,925
Now, as you can see, there's
not much moisture left,
996
00:47:40,960 --> 00:47:43,960
so I think these about good and
ready to start crumbling up.
997
00:47:49,580 --> 00:47:50,645
And I just use my hands
998
00:47:50,680 --> 00:47:53,550
and I just kinda break it
up into little tiny pieces,
999
00:47:53,585 --> 00:47:55,920
similar to like ricotta cheese.
1000
00:48:03,220 --> 00:48:05,345
Okay, so I've crumbled up all the tofu,
1001
00:48:05,380 --> 00:48:07,470
but I got one more chance to go ahead
1002
00:48:07,505 --> 00:48:09,425
and towel blot it one more time
1003
00:48:09,460 --> 00:48:14,360
just to get that extra
moisture outta the tofu.
1004
00:48:14,395 --> 00:48:16,765
Okay, so I put my crumble tofu in a bowl.
1005
00:48:16,800 --> 00:48:19,700
So, let's go ahead and put
my basil and chickpea mix.
1006
00:48:29,010 --> 00:48:30,100
Let's mix this up.
1007
00:48:38,920 --> 00:48:39,905
Now, you can always taste it
1008
00:48:39,940 --> 00:48:41,590
just to see how things are goin'.
1009
00:48:42,730 --> 00:48:44,325
Mm.
1010
00:48:44,360 --> 00:48:46,660
Just a tad bit more salt, just a tad.
1011
00:48:50,230 --> 00:48:51,063
There we go.
1012
00:48:52,074 --> 00:48:53,174
And we'll mix this in.
1013
00:48:55,680 --> 00:48:57,050
All right, this is mixed in pretty good,
1014
00:48:57,085 --> 00:48:58,005
so now we're gonna go ahead
1015
00:48:58,040 --> 00:48:59,940
and start choppin' up the
rest of the vegetables
1016
00:48:59,975 --> 00:49:01,940
and start sauteing 'em in my frying pan.
1017
00:49:22,530 --> 00:49:25,280
Now, as you can see, I've cut
my vegetables kinda small.
1018
00:49:25,315 --> 00:49:27,900
I wanna keep 'em less bulky
in between each noodle.
1019
00:49:27,935 --> 00:49:30,000
So, let's go ahead and get these sauteing.
1020
00:49:33,750 --> 00:49:34,565
Okay, so I'll go ahead
1021
00:49:34,600 --> 00:49:36,745
and add a little bit of vegetable broth,
1022
00:49:36,780 --> 00:49:38,890
so I can start sauteing these vegetables.
1023
00:49:43,160 --> 00:49:44,905
Okay, so these are comin' along great.
1024
00:49:44,940 --> 00:49:47,840
See, the moisture's just startin'
to evaporate a little bit.
1025
00:49:48,787 --> 00:49:49,975
This is totally optional.
1026
00:49:50,010 --> 00:49:52,110
I like to put in just a little bit of salt
1027
00:49:54,670 --> 00:49:56,455
and a little bit of pepper,
1028
00:49:56,490 --> 00:49:59,310
but this is just for your
own taste, whatever you like.
1029
00:50:01,900 --> 00:50:03,550
These are comin' along real good.
1030
00:50:04,560 --> 00:50:06,750
Okay, I just preheated my oven at 350,
1031
00:50:06,785 --> 00:50:07,915
so now it's time to go ahead
1032
00:50:07,950 --> 00:50:09,815
and start assembling the lasagna.
1033
00:50:09,850 --> 00:50:11,655
The first thing I usually like to do
1034
00:50:11,690 --> 00:50:13,460
is to start with my marinara sauce
1035
00:50:13,495 --> 00:50:14,710
at the bottom of the pan.
1036
00:50:23,408 --> 00:50:27,741
Yeah, I just like to get a
thin layer at the bottom.
1037
00:50:31,250 --> 00:50:32,250
Maybe a little more.
1038
00:50:44,820 --> 00:50:45,895
Okay.
1039
00:50:45,930 --> 00:50:48,680
Then I'll go ahead and put
a layer of noodles on there.
1040
00:50:55,660 --> 00:50:58,670
Kinda pat it down a little bit
to make sure there's no air.
1041
00:50:58,705 --> 00:51:01,040
Then I'll put my ricotta mix on there.
1042
00:51:10,510 --> 00:51:11,645
Okay, now this is the tricky part.
1043
00:51:11,680 --> 00:51:15,230
You wanna kinda just spread it out evenly
1044
00:51:15,265 --> 00:51:17,340
on top of the noodles like this.
1045
00:51:26,610 --> 00:51:27,795
Okay.
1046
00:51:27,830 --> 00:51:29,640
Then I put a layer of spinach.
1047
00:51:29,675 --> 00:51:31,450
Just kinda lay 'em on there.
1048
00:51:37,990 --> 00:51:38,985
There.
1049
00:51:39,020 --> 00:51:41,500
Then I put a little bit of
the vegetables in there.
1050
00:51:46,110 --> 00:51:48,710
And just kinda distribute
them evenly as best I can.
1051
00:51:52,010 --> 00:51:53,860
Put a little bit more sauce in there.
1052
00:51:58,880 --> 00:52:00,260
Kinda spread this around.
1053
00:52:05,370 --> 00:52:08,010
Another layer of noodles on top of this.
1054
00:52:09,000 --> 00:52:11,195
Make sure you get out all the air.
1055
00:52:11,230 --> 00:52:14,700
So, I've pre-cut these noodles
for this particular pan.
1056
00:52:14,735 --> 00:52:18,170
I'm gonna go ahead and put
some more of my ricotta mix,
1057
00:52:19,130 --> 00:52:20,610
another layer of spinach,
1058
00:52:21,630 --> 00:52:23,310
a little bit more vegetables,
1059
00:52:24,250 --> 00:52:26,060
okay, a little bit more sauce.
1060
00:52:30,410 --> 00:52:32,190
I've got room for one more layer.
1061
00:52:33,980 --> 00:52:34,880
Put that on there.
1062
00:52:36,918 --> 00:52:38,518
A little more of my ricotta mix.
1063
00:52:40,210 --> 00:52:42,425
And I wanna kinda pat
it down a little bit.
1064
00:52:42,460 --> 00:52:45,560
Then I go ahead and finish
it off with a layer of sauce.
1065
00:52:47,100 --> 00:52:49,470
So, as you can see, I'm not
quite all the way up to the top.
1066
00:52:49,505 --> 00:52:51,200
I don't want it drippin'
over into the over
1067
00:52:51,235 --> 00:52:52,935
and get all messy.
1068
00:52:52,970 --> 00:52:55,205
So, it's just short of the top.
1069
00:52:55,240 --> 00:52:58,425
So, go ahead and spread
this around nice and even.
1070
00:52:58,460 --> 00:53:01,610
So, I'm gonna go ahead
and put this in the oven.
1071
00:53:01,645 --> 00:53:03,585
Oh, does that smell great.
1072
00:53:03,620 --> 00:53:06,370
So, I ended up leaving it in
the over for about 35 minutes,
1073
00:53:06,405 --> 00:53:09,290
but again, that depends on where you live.
1074
00:53:09,325 --> 00:53:10,937
And there ya have it, lasagna.
1075
00:53:10,972 --> 00:53:12,515
Now, this is one of those meals
1076
00:53:12,550 --> 00:53:14,570
that you might wanna make
on a Saturday or Sunday
1077
00:53:14,605 --> 00:53:16,135
when you have a little bit more time,
1078
00:53:16,170 --> 00:53:19,340
maybe you have some special
guests that are comin' over,
1079
00:53:19,375 --> 00:53:21,327
but I'm sure they're gonna love it.
1080
00:53:21,362 --> 00:53:23,280
Let's go ahead and check this out.
1081
00:53:25,960 --> 00:53:26,793
Mm.
1082
00:53:28,310 --> 00:53:29,542
It's so good.
1083
00:53:33,730 --> 00:53:34,865
I wanna talk about the internet.
1084
00:53:34,900 --> 00:53:39,650
You know, when I was researching
information for the show,
1085
00:53:39,685 --> 00:53:41,332
I was amazed at all the different
1086
00:53:41,367 --> 00:53:42,980
conflicting information out there.
1087
00:53:43,015 --> 00:53:44,535
You could pick a subject
1088
00:53:44,570 --> 00:53:47,270
and there would be this
group and then that group,
1089
00:53:47,305 --> 00:53:48,630
and then all of a
sudden, you're just like,
1090
00:53:48,665 --> 00:53:49,880
I can see this confusion.
1091
00:53:51,120 --> 00:53:54,330
Is there anything you can say
to us that could help us say,
1092
00:53:54,365 --> 00:53:55,815
the best way to get through the internet
1093
00:53:55,850 --> 00:53:59,765
or get your information,
what's your advice on that?
1094
00:53:59,800 --> 00:54:02,510
- oh, well, I mean, because of
that conflicting information,
1095
00:54:02,545 --> 00:54:05,220
because of the corrupting
influence of commercial interests
1096
00:54:05,255 --> 00:54:07,830
in the field of nutrition
and broader, in medicine,
1097
00:54:07,865 --> 00:54:10,410
you need to stick to the science.
1098
00:54:10,445 --> 00:54:11,315
- You have to realize
1099
00:54:11,350 --> 00:54:13,460
there are a lot of
powerful vested interests
1100
00:54:13,495 --> 00:54:15,982
that are trying to keep you confused.
1101
00:54:16,017 --> 00:54:18,435
You know, if you, you don't need to,
1102
00:54:18,470 --> 00:54:21,560
they don't even need to make
a case for their product
1103
00:54:21,595 --> 00:54:23,415
or their type of product,
1104
00:54:23,450 --> 00:54:25,655
they just need to keep you confused enough
1105
00:54:25,690 --> 00:54:30,013
to say, ah, the heck with it,
I'll eat whatever I want to.
1106
00:54:30,910 --> 00:54:32,620
And that's a win.
1107
00:54:32,655 --> 00:54:33,418
- Right.
1108
00:54:33,453 --> 00:54:36,721
- And when you look
online or in social media,
1109
00:54:36,756 --> 00:54:39,990
you can find information
about, for example,
1110
00:54:40,025 --> 00:54:42,457
the ketogenic diet, low carb, high fat.
1111
00:54:42,492 --> 00:54:44,856
There's the low carb, high fat camp
1112
00:54:44,891 --> 00:54:46,745
that is like all meat all the time,
1113
00:54:46,780 --> 00:54:48,565
and then there's the vegan group
1114
00:54:48,600 --> 00:54:52,160
or the no added fat sort
of plant-based group,
1115
00:54:52,195 --> 00:54:53,635
which I'm a part of,
1116
00:54:53,670 --> 00:54:55,965
and they could not be more opposite,
1117
00:54:56,000 --> 00:54:59,795
and then you go on there, and
there's doctors on both sides.
1118
00:54:59,830 --> 00:55:03,175
There is, you know, there's
people citing studies, it seems,
1119
00:55:03,210 --> 00:55:06,520
you know, there's little numbers
next to their statements,
1120
00:55:06,555 --> 00:55:07,750
at least for the average person-
1121
00:55:07,785 --> 00:55:08,548
- But who reads that stuff?
1122
00:55:08,583 --> 00:55:09,986
- Right, yeah.
- Who follows up?
1123
00:55:10,021 --> 00:55:11,355
- You know, it's hard to follow up.
1124
00:55:11,390 --> 00:55:14,853
So, it seems it's impossible
to figure that out.
1125
00:55:14,888 --> 00:55:18,317
And I think if you have,
you can have five PhDs,
1126
00:55:18,352 --> 00:55:20,116
and you could stand in front of that shelf
1127
00:55:20,151 --> 00:55:21,845
at that bookstore, that
nutrition bookshelf,
1128
00:55:21,880 --> 00:55:25,600
and have no clue what to buy
or what's actually healthy,
1129
00:55:25,635 --> 00:55:27,802
and so, it's not really people's fault
1130
00:55:27,837 --> 00:55:29,935
we have this disaster of,
1131
00:55:29,970 --> 00:55:32,340
you know, of a public
media around nutrition.
1132
00:55:32,375 --> 00:55:36,087
There's a lotta reasons for that.
1133
00:55:36,122 --> 00:55:38,696
But I think the fundamental aspect
1134
00:55:38,731 --> 00:55:41,235
I would encourage people to do
1135
00:55:41,270 --> 00:55:43,415
is do a little bit of extra homework
1136
00:55:43,450 --> 00:55:46,273
to see if there's some science behind it.
1137
00:55:46,308 --> 00:55:47,935
That can be hard to do,
1138
00:55:47,970 --> 00:55:50,200
and I appreciate it
can be very hard to do,
1139
00:55:50,235 --> 00:55:52,740
but for example, with heart disease,
1140
00:55:52,775 --> 00:55:54,145
you know, there's only one diet
1141
00:55:54,180 --> 00:55:56,750
that's been shown to
reverse atherosclerosis,
1142
00:55:56,785 --> 00:55:59,320
shown to actually shrink
blockages in the heart.
1143
00:55:59,355 --> 00:56:00,790
There's only one diet and lifestyle
1144
00:56:00,825 --> 00:56:02,240
that's been shown to do that.
1145
00:56:03,273 --> 00:56:05,760
When you start looking at the
second level of information
1146
00:56:05,795 --> 00:56:07,985
behind the headlines, you see, okay,
1147
00:56:08,020 --> 00:56:11,770
this is actually published
in real scientific journals.
1148
00:56:11,805 --> 00:56:15,520
It's not some tangential
information, it's, you know.
1149
00:56:15,555 --> 00:56:17,960
So, just pay attention to the science
1150
00:56:17,995 --> 00:56:19,430
and who's doing the science.
1151
00:56:19,465 --> 00:56:20,480
- Go for the science.
1152
00:56:22,354 --> 00:56:25,490
In other words, if you're
gonna take your instruction
1153
00:56:25,525 --> 00:56:28,170
and your learning from the media, right,
1154
00:56:29,750 --> 00:56:34,750
from television, from the
internet, why not do this,
1155
00:56:35,460 --> 00:56:38,190
go to the peer-reviewed
scientific literature.
1156
00:56:39,800 --> 00:56:42,200
See right now, there have
been a plethora of books
1157
00:56:42,235 --> 00:56:45,780
that have come out, books where the author
1158
00:56:47,250 --> 00:56:48,675
has ever taken a responsibility
1159
00:56:48,710 --> 00:56:51,125
for research and then done the book.
1160
00:56:51,160 --> 00:56:54,885
I've written multiple
papers on this subject
1161
00:56:54,920 --> 00:56:58,605
that have been published in
the peer-reviewed literature.
1162
00:56:58,640 --> 00:57:02,290
That has to be the, we have
to have the bar be high enough
1163
00:57:03,310 --> 00:57:05,735
so that it is not hyper snake oil.
1164
00:57:05,770 --> 00:57:07,870
This is only gonna sell itself
1165
00:57:07,905 --> 00:57:09,970
on absolutely rock solid science.
1166
00:57:11,455 --> 00:57:14,037
- I have to say, I've concerned myself,
1167
00:57:14,072 --> 00:57:16,546
you know, as a scientist in a sense,
1168
00:57:16,581 --> 00:57:19,020
with that question for 30, 40 years.
1169
00:57:20,330 --> 00:57:23,660
How can a consumer, and
having been a member
1170
00:57:23,695 --> 00:57:26,990
of these expert panels
that translates science
1171
00:57:27,025 --> 00:57:30,345
into public information, that's their job,
1172
00:57:30,380 --> 00:57:33,230
and so, I've had to think a
lot about that, a lot of us do.
1173
00:57:33,265 --> 00:57:34,615
You know, how do you make this palatable,
1174
00:57:34,650 --> 00:57:37,160
the scientific information
palatable to the public,
1175
00:57:37,195 --> 00:57:39,670
and when the public is
lookin' for information,
1176
00:57:39,705 --> 00:57:41,535
how can they, in turn,
1177
00:57:41,570 --> 00:57:43,570
discern what is reliable and what's not?
1178
00:57:43,605 --> 00:57:46,377
I think that's really the question.
1179
00:57:46,412 --> 00:57:49,150
And unfortunately, it's very difficult.
1180
00:57:49,185 --> 00:57:50,278
It's really difficult.
1181
00:57:50,313 --> 00:57:52,267
We could say things like, I mean,
1182
00:57:52,302 --> 00:57:54,986
you can look up the, if
you're inclined to do so,
1183
00:57:55,021 --> 00:57:57,670
you can look up, say,
what did that come from,
1184
00:57:57,705 --> 00:57:59,335
and then you look at the paper.
1185
00:57:59,370 --> 00:58:01,245
You might see some name,
author that's in there,
1186
00:58:01,280 --> 00:58:03,085
and then you can look at
the bottom of the paper,
1187
00:58:03,120 --> 00:58:05,900
and you see if certain
industries may have supported it.
1188
00:58:05,935 --> 00:58:07,515
That may give you a hint.
1189
00:58:07,550 --> 00:58:09,800
But even if there's no industry support
1190
00:58:09,835 --> 00:58:11,173
for a particular paper,
1191
00:58:11,208 --> 00:58:15,169
some of the authors
sometimes are still prisoners
1192
00:58:15,204 --> 00:58:19,130
of the other corporate
interests for whatever reason.
1193
00:58:19,165 --> 00:58:22,260
They may, you know,
that's just their mindset.
1194
00:58:22,295 --> 00:58:24,045
Sometimes, they're not even aware of it,
1195
00:58:24,080 --> 00:58:27,010
but you know, these
pressures creep in there.
1196
00:58:27,045 --> 00:58:29,940
So, it's difficult for
the public to really know,
1197
00:58:29,975 --> 00:58:31,800
to be honest about it,
1198
00:58:31,835 --> 00:58:35,285
and for me, sorta bein' in science,
1199
00:58:35,320 --> 00:58:38,580
that's why I like to go back
and see if I can't craft,
1200
00:58:39,500 --> 00:58:43,540
you know, a story that's
based as much as possible
1201
00:58:43,575 --> 00:58:47,692
on science, you know make
it scientifically credible,
1202
00:58:47,727 --> 00:58:51,810
but at the same time, one
of the reason for confusion,
1203
00:58:51,845 --> 00:58:53,355
which is related to this,
1204
00:58:53,390 --> 00:58:54,915
and the internet has all kinds of things.
1205
00:58:54,950 --> 00:58:56,440
You got, read it here, you read it there,
1206
00:58:56,475 --> 00:58:57,915
you got different ideas.
1207
00:58:57,950 --> 00:59:00,690
That's a really big
problem in our society.
1208
00:59:00,725 --> 00:59:03,697
And one of the problems
or reasons for that
1209
00:59:03,732 --> 00:59:06,670
is because of the way we
think about nutrition,
1210
00:59:06,705 --> 00:59:08,400
the way we think about food.
1211
00:59:09,448 --> 00:59:12,060
Someone can look at a food and say,
1212
00:59:12,095 --> 00:59:14,295
uh, this is better than that
1213
00:59:14,330 --> 00:59:17,588
because it has so much of
this particular nutrient
1214
00:59:17,623 --> 00:59:21,680
or this has more than
that one kinda thing.
1215
00:59:21,715 --> 00:59:23,715
It's all focused on one thing,
1216
00:59:23,750 --> 00:59:26,230
and that's what we call,
I call reductionism.
1217
00:59:27,420 --> 00:59:29,770
And when we get into that business,
1218
00:59:29,805 --> 00:59:32,595
and because foods have almost
1219
00:59:32,630 --> 00:59:36,345
infinite variety of nutrients in them
1220
00:59:36,380 --> 00:59:39,890
and other chemicals and
stuff like that, everybody,
1221
00:59:39,925 --> 00:59:41,185
it's like going to a circus.
1222
00:59:41,220 --> 00:59:43,930
I mean, everybody can pick
out their favorite thing.
1223
00:59:43,965 --> 00:59:46,620
Aw, this has got more of this vitamin.
1224
00:59:46,655 --> 00:59:48,475
Well no, that's got this one.
1225
00:59:48,510 --> 00:59:51,948
It ends up bein' just an absolute zoo.
1226
00:59:54,380 --> 00:59:56,725
- Today, I'm gonna be
making classic tomato soup.
1227
00:59:56,760 --> 01:00:00,280
I'm gonna be making it with
two cups of vegetable broth.
1228
01:00:00,315 --> 01:00:01,932
I've got 1/2 a can of white beans.
1229
01:00:01,967 --> 01:00:03,851
I've drained and rinsed those.
1230
01:00:03,886 --> 01:00:05,701
I've got some basil, an onion,
1231
01:00:05,736 --> 01:00:09,600
and a 28-ounce can of
peeled whole tomatoes.
1232
01:00:09,635 --> 01:00:10,398
So, let's go ahead
1233
01:00:10,433 --> 01:00:12,260
and get started on choppin' up that onion.
1234
01:00:37,330 --> 01:00:38,235
These are comin' along good.
1235
01:00:38,270 --> 01:00:40,990
Now, I'll go ahead and add
1/4 teaspoon of rosemary.
1236
01:00:42,070 --> 01:00:43,970
I got a little bit of salt and pepper.
1237
01:00:45,990 --> 01:00:48,100
And we'll give these a
little bit of a stir.
1238
01:00:50,750 --> 01:00:53,385
Okay, so they're startin'
to just scorch a little,
1239
01:00:53,420 --> 01:00:56,220
can always put a little bit
of vegetable broth in there.
1240
01:01:10,910 --> 01:01:12,765
Okay, those are comin' along nicely.
1241
01:01:12,800 --> 01:01:16,010
Now, we'll put two
tablespoons of tomato paste.
1242
01:01:24,090 --> 01:01:25,500
Go ahead and stir this in.
1243
01:01:29,330 --> 01:01:31,630
Put a little bit more
vegetable broth in there.
1244
01:01:34,103 --> 01:01:36,040
At this point, I'll lower
the heat a little bit.
1245
01:01:45,130 --> 01:01:46,530
Add a little bit more broth,
1246
01:01:48,890 --> 01:01:51,300
and we'll go ahead and turn this off.
1247
01:01:51,335 --> 01:01:53,476
This is lookin' pretty good.
1248
01:01:53,511 --> 01:01:57,140
I'm gonna go ahead and
transfer these into my pot.
1249
01:02:08,388 --> 01:02:09,950
Okay.
1250
01:02:10,820 --> 01:02:15,280
And then I am going to put
one teaspoon of brown sugar,
1251
01:02:15,315 --> 01:02:16,685
one teaspoon of brown sugar,
1252
01:02:16,720 --> 01:02:18,790
one tablespoon of nutritional yeast.
1253
01:02:18,825 --> 01:02:20,860
Got my two cups of vegetable broth.
1254
01:02:22,322 --> 01:02:23,390
Go ahead and put that in there.
1255
01:02:25,260 --> 01:02:27,330
Got my 1/2 a can of white beans.
1256
01:02:29,009 --> 01:02:29,865
Put them in there.
1257
01:02:29,900 --> 01:02:32,980
28-ounce can of peeled tomatoes.
1258
01:02:36,020 --> 01:02:39,025
Get them in there.
1259
01:02:39,060 --> 01:02:40,660
Now, I'll get some basil.
1260
01:02:41,790 --> 01:02:44,740
I'm gonna go ahead and just
cut this up just a little bit.
1261
01:02:47,890 --> 01:02:49,090
Just a little bit there.
1262
01:02:51,339 --> 01:02:52,539
Put some basil in there.
1263
01:02:58,790 --> 01:03:01,192
Okay, I'm gonna put a lid on this,
1264
01:03:01,227 --> 01:03:03,768
and we're gonna let this
simmer for about 30 minutes.
1265
01:03:03,803 --> 01:03:06,310
Right now, I'm gonna go ahead
and preheat my oven at 425.
1266
01:03:06,345 --> 01:03:08,640
Okay, so I've preheated my over at 425.
1267
01:03:08,675 --> 01:03:09,438
I'm gonna go ahead
1268
01:03:09,473 --> 01:03:11,680
and start cuttin' up this
bread for the topping.
1269
01:03:32,680 --> 01:03:35,530
Now, I'll get my baking
rack with my cookie sheet.
1270
01:03:36,540 --> 01:03:38,030
Just kinda arrange 'em out a little bit,
1271
01:03:38,065 --> 01:03:39,030
so they can breathe.
1272
01:03:40,050 --> 01:03:41,880
Okay, so I've arranged
these out on my baking rack.
1273
01:03:41,915 --> 01:03:42,678
I'm gonna go ahead
1274
01:03:42,713 --> 01:03:44,900
and put 'em in the oven for
about seven to 10 minutes.
1275
01:03:45,910 --> 01:03:48,140
Okay, the soup's been
simmering for about 30 minutes.
1276
01:03:48,175 --> 01:03:49,090
Let's check it out.
1277
01:03:50,340 --> 01:03:52,360
Mm, this looks really good.
1278
01:03:54,310 --> 01:03:55,185
All right, now I'm gonna go ahead
1279
01:03:55,220 --> 01:03:57,170
and transfer it into my food processor.
1280
01:03:59,460 --> 01:04:00,755
And I put a little tin foil over it
1281
01:04:00,790 --> 01:04:05,790
just so I can catch that hole
and just put it in there.
1282
01:04:07,540 --> 01:04:10,100
Okay, so I put the whole
thing into the food processor,
1283
01:04:10,135 --> 01:04:11,572
and it was a little too full,
1284
01:04:11,607 --> 01:04:12,975
so I had to put some back.
1285
01:04:13,010 --> 01:04:14,800
So, let's go ahead and puree this.
1286
01:04:19,570 --> 01:04:21,380
Okay, so I've pureed half of the batch,
1287
01:04:21,415 --> 01:04:23,190
and let's go ahead and check it out.
1288
01:04:27,610 --> 01:04:29,710
Remember the croutons that I made earlier,
1289
01:04:30,740 --> 01:04:32,290
put a couple of those in there,
1290
01:04:33,980 --> 01:04:35,210
then maybe some basil.
1291
01:04:36,760 --> 01:04:37,910
This is gonna be great.
1292
01:04:39,285 --> 01:04:41,273
Let me get one of these croutons in there.
1293
01:04:42,999 --> 01:04:43,832
Mm.
1294
01:04:45,410 --> 01:04:49,191
That is so good, oh my
gosh, you're gonna love it.
1295
01:04:49,226 --> 01:04:50,506
Mm.
1296
01:04:52,520 --> 01:04:53,915
You know, living in the Southwest,
1297
01:04:53,950 --> 01:04:56,125
we have a lot of wonderful Mexican food,
1298
01:04:56,160 --> 01:04:59,290
and it tastes delicious, but
there's only one problem.
1299
01:04:59,325 --> 01:05:01,255
It's not exactly that healthy.
1300
01:05:01,290 --> 01:05:03,990
Mexican food uses a lot
of oil, a lotta lard,
1301
01:05:04,025 --> 01:05:07,207
and a lot of animal
products, but who's to say
1302
01:05:07,242 --> 01:05:10,390
you can't make a
healthy-conscious Mexican dish?
1303
01:05:10,425 --> 01:05:11,725
With this particular recipe,
1304
01:05:11,760 --> 01:05:14,820
I'm gonna be using portobello
mushrooms and mango.
1305
01:05:15,720 --> 01:05:17,735
So, I start off with
the portobello mushroom.
1306
01:05:17,770 --> 01:05:20,090
The first thing I usually
do is cut off that stem,
1307
01:05:20,125 --> 01:05:21,787
so I can half my flat surface
1308
01:05:21,822 --> 01:05:23,450
to cut 'em up into nice slices.
1309
01:05:39,490 --> 01:05:42,390
So, the general rule is
one mushroom per person,
1310
01:05:42,425 --> 01:05:44,055
but as you can see, that's a lot.
1311
01:05:44,090 --> 01:05:47,090
It all depends on actually how
hungry your family really is.
1312
01:05:52,900 --> 01:05:55,530
Now that I got my sliced up
mushrooms in a resealable bag,
1313
01:05:55,565 --> 01:05:57,195
it's time to make the marinade.
1314
01:05:57,230 --> 01:06:00,230
Now, I usually like to start
with equal parts of soy sauce,
1315
01:06:00,265 --> 01:06:02,715
balsamic vinegar, and
Worcestershire sauce,
1316
01:06:02,750 --> 01:06:04,370
but here's the thing about
Worcestershire sauce.
1317
01:06:04,405 --> 01:06:06,255
Sometimes, it's made with fish.
1318
01:06:06,290 --> 01:06:08,225
So, you might wanna check
your local grocery store
1319
01:06:08,260 --> 01:06:10,160
just to make sure that
they have a vegan version,
1320
01:06:10,195 --> 01:06:11,760
which is one I found right here.
1321
01:06:28,980 --> 01:06:31,440
So, put a little bit
of steak rub in there,
1322
01:06:31,475 --> 01:06:33,340
a little bit of chili powder in there,
1323
01:06:36,810 --> 01:06:37,643
and some cumin.
1324
01:06:43,790 --> 01:06:45,535
Some salt and pepper.
1325
01:06:45,570 --> 01:06:47,270
Again, the salt's always optional.
1326
01:06:52,389 --> 01:06:53,222
There.
1327
01:06:54,100 --> 01:06:56,800
So, now I go ahead and mix
this marinade all together.
1328
01:07:04,880 --> 01:07:06,970
Open my bag and put the marinade inside.
1329
01:07:11,420 --> 01:07:12,590
Then I close up the bag
1330
01:07:15,490 --> 01:07:17,085
and just kinda roll
'em around a little bit
1331
01:07:17,120 --> 01:07:21,460
so they get to coat all
the sides of the mushrooms.
1332
01:07:23,010 --> 01:07:24,675
Now that I let that marinade for a while,
1333
01:07:24,710 --> 01:07:27,410
let's go ahead and cut up all
the rest of the vegetables.
1334
01:07:38,400 --> 01:07:40,085
So, normally when I cut up the onions,
1335
01:07:40,120 --> 01:07:42,570
I like to save a little
bit for the pico garnish.
1336
01:08:01,060 --> 01:08:03,600
Now, normally I don't use
both of the bell peppers
1337
01:08:03,635 --> 01:08:05,015
for this particular recipe,
1338
01:08:05,050 --> 01:08:07,550
but instead I'll save some
of it for another meal.
1339
01:08:21,990 --> 01:08:23,705
So now I've cut up all my vegetables,
1340
01:08:23,740 --> 01:08:26,640
it's time to put 'em in a
skillet and start fryin' 'em up.
1341
01:08:34,823 --> 01:08:35,621
Now, usually what I do
1342
01:08:35,656 --> 01:08:37,400
is I start with a little
bit of vegetable broth
1343
01:08:37,435 --> 01:08:39,940
that I've made before, just a little bit,
1344
01:08:42,287 --> 01:08:43,775
and then I get into my spices.
1345
01:08:43,810 --> 01:08:47,860
Put little bit of my steak rub
in there, sprinkle that in.
1346
01:08:47,895 --> 01:08:49,310
Again, a little bit of cumin.
1347
01:08:50,430 --> 01:08:51,228
A little bit of kick,
1348
01:08:51,263 --> 01:08:52,980
put a little bit of chili powder in there,
1349
01:08:53,015 --> 01:08:54,695
but it all depends on your tastes.
1350
01:08:54,730 --> 01:08:56,880
Of course, a little
bit of salt and pepper.
1351
01:09:00,090 --> 01:09:01,690
And let's start fryin' this up.
1352
01:09:02,580 --> 01:09:04,395
Okay, these are cookin' up real nice.
1353
01:09:04,430 --> 01:09:07,090
So, the next thing I usually like to do
1354
01:09:07,125 --> 01:09:09,750
is add a little bit of dried tomatoes.
1355
01:09:12,850 --> 01:09:16,655
And just for a little
bit of nice sweetness,
1356
01:09:16,690 --> 01:09:20,460
a little bit of brown
sugar, just a little bit.
1357
01:09:21,460 --> 01:09:22,750
That all depends on you.
1358
01:09:28,320 --> 01:09:31,290
Mm, it's already startin' to smell great.
1359
01:09:32,900 --> 01:09:34,205
So, now I take my mushrooms
1360
01:09:34,240 --> 01:09:37,005
that have been marinading
in the balsamic vinegar,
1361
01:09:37,040 --> 01:09:39,770
soy sauce, and Worcestershire,
and add them in.
1362
01:09:46,470 --> 01:09:48,460
Oh, these are cookin' up real nice.
1363
01:09:48,495 --> 01:09:50,415
Now, the trick is, you don't wanna have
1364
01:09:50,450 --> 01:09:53,460
too much liquid down on
the bottom of your pan.
1365
01:09:53,495 --> 01:09:55,640
You want the onions and the green peppers
1366
01:09:55,675 --> 01:09:57,180
to kinda caramelize a bit.
1367
01:09:58,080 --> 01:09:59,805
So while these are cookin', let's go ahead
1368
01:09:59,840 --> 01:10:02,410
and start cuttin' up my
mango and my cilantro.
1369
01:10:09,020 --> 01:10:10,660
So, you remember the onions from before?
1370
01:10:10,695 --> 01:10:11,458
Well, I'm gonna save
1371
01:10:11,493 --> 01:10:13,390
a little bit of the cilantro for the pico.
1372
01:10:14,950 --> 01:10:16,990
Mm, these are comin' along just great.
1373
01:10:21,770 --> 01:10:23,455
Now as you can see, some of the liquid
1374
01:10:23,490 --> 01:10:25,460
is startin' to disappear
down on the bottom,
1375
01:10:25,495 --> 01:10:27,755
which gives it that nice caramel flavor.
1376
01:10:27,790 --> 01:10:30,960
Little bit of that brown
sugar and all those spices,
1377
01:10:30,995 --> 01:10:33,245
mm, it's gonna be awesome.
1378
01:10:33,280 --> 01:10:36,320
So, now it's time to finish up
the pico with some tomatoes.
1379
01:11:00,570 --> 01:11:02,770
So, now I got the basic
elements of my pico,
1380
01:11:02,805 --> 01:11:05,082
it's time to add a little bit of spice.
1381
01:11:05,117 --> 01:11:07,360
So, I usually use a little bit of salt.
1382
01:11:07,395 --> 01:11:08,670
That's optional, again.
1383
01:11:10,110 --> 01:11:11,430
A little bit of pepper.
1384
01:11:12,800 --> 01:11:14,680
And a little bit of chili powder.
1385
01:11:16,030 --> 01:11:18,760
And really, that's about it for pico.
1386
01:11:20,430 --> 01:11:22,520
So, I'll go ahead and put
this in the frigerator
1387
01:11:22,555 --> 01:11:25,160
and let that start to chill a bit.
1388
01:11:42,540 --> 01:11:44,460
So, now this is comin' along just great,
1389
01:11:44,495 --> 01:11:46,230
and as you can see, a lotta liquid
1390
01:11:46,265 --> 01:11:48,295
is now missing from the pan,
1391
01:11:48,330 --> 01:11:49,805
which is where you want it to be.
1392
01:11:49,840 --> 01:11:51,840
So, let's go ahead and put in the mango.
1393
01:12:03,159 --> 01:12:07,826
Let's go ahead and continue
to fry this up a little bit.
1394
01:12:13,830 --> 01:12:16,330
Now, this particular mango
wasn't exactly that ripe,
1395
01:12:16,365 --> 01:12:17,128
so I'm gonna go ahead
1396
01:12:17,163 --> 01:12:19,180
and cook it for just a little bit longer,
1397
01:12:19,215 --> 01:12:20,977
but normally, if it is a ripe mango,
1398
01:12:21,012 --> 01:12:22,740
it doesn't need a lot of frying.
1399
01:12:24,860 --> 01:12:26,590
So, now this is pretty much ready to go
1400
01:12:26,625 --> 01:12:27,895
and lookin' really good.
1401
01:12:27,930 --> 01:12:30,090
I like to add a little bit of lime.
1402
01:12:33,370 --> 01:12:36,020
Let's go ahead and put a
little bit of lime in there.
1403
01:12:37,021 --> 01:12:38,005
Mm.
1404
01:12:38,040 --> 01:12:39,730
This is gonna be amazing.
1405
01:12:42,250 --> 01:12:44,235
Now, I'll just add my finishing touch,
1406
01:12:44,270 --> 01:12:46,220
which is a little bit of cilantro.
1407
01:12:47,640 --> 01:12:50,215
Aw, this is lookin' really, really nice.
1408
01:12:50,250 --> 01:12:53,000
So as you can see, most of
the moisture is now gone.
1409
01:12:53,035 --> 01:12:55,800
The onions have caramelized
just a little bit.
1410
01:12:55,835 --> 01:12:58,017
The mango has sweetened up everything.
1411
01:12:58,052 --> 01:13:00,200
Now, it's time to put it in a tortilla.
1412
01:13:07,820 --> 01:13:09,185
Mm.
1413
01:13:09,220 --> 01:13:10,205
It's gonna be so awesome.
1414
01:13:10,240 --> 01:13:12,375
So, the trick is, with a tortilla,
1415
01:13:12,410 --> 01:13:14,145
is you don't wanna put too much in there,
1416
01:13:14,180 --> 01:13:15,880
otherwise you can't fold 'em up too good.
1417
01:13:30,910 --> 01:13:32,135
Then the next thing I like to do
1418
01:13:32,170 --> 01:13:34,180
is serve 'em with a little bit of beans
1419
01:13:36,090 --> 01:13:37,220
and my pico de gallo.
1420
01:13:54,920 --> 01:13:56,620
This is gonna be good, I can tell.
1421
01:13:58,980 --> 01:14:00,100
Mm, it's so good.
1422
01:14:01,670 --> 01:14:04,250
So, if you're lookin' for
a healthy Mexican dish,
1423
01:14:04,285 --> 01:14:06,730
this is sure to please your family.
1424
01:14:16,720 --> 01:14:20,920
So, I've been getting some
a little bit of resistance
1425
01:14:20,955 --> 01:14:23,820
with some of my friends
adapting this lifestyle,
1426
01:14:23,855 --> 01:14:26,405
the Mediterranean diet is just the one
1427
01:14:26,440 --> 01:14:28,965
that they seem to be
happy with, and of course,
1428
01:14:29,000 --> 01:14:31,490
I read a lot of the studies
on the Mediterranean.
1429
01:14:32,480 --> 01:14:35,210
What's happening, to me, it
seems like they're saying
1430
01:14:35,245 --> 01:14:38,702
that you can just use a lot of olive oil,
1431
01:14:38,737 --> 01:14:42,125
and can you explain the Mediterranean diet
1432
01:14:42,160 --> 01:14:46,090
and why it's not quite where
we need to be or whatever?
1433
01:14:46,125 --> 01:14:50,020
- So, the Mediterranean diet
has been marketed heavily
1434
01:14:50,055 --> 01:14:54,580
by this idea that a diet high in oil
1435
01:14:55,420 --> 01:14:58,420
and sometimes, it's red
wine, you know,
1436
01:14:58,455 --> 01:14:59,445
is very healthy,
1437
01:14:59,480 --> 01:15:02,140
and the reality of it is
that the Mediterranean diet
1438
01:15:02,175 --> 01:15:03,255
is a more plant-based diet,
1439
01:15:03,290 --> 01:15:05,150
so there's more fruits and vegetables,
1440
01:15:05,185 --> 01:15:07,010
there's more grains, there's more,
1441
01:15:07,880 --> 01:15:09,820
there's less processed
meat, there's less red meat,
1442
01:15:09,855 --> 01:15:11,420
and there's less liquid dairy,
1443
01:15:12,690 --> 01:15:14,560
and those things all taken together
1444
01:15:14,595 --> 01:15:16,395
in the overall dietary pattern,
1445
01:15:16,430 --> 01:15:18,890
there's no doubt that
Mediterranean diet is healthier.
1446
01:15:18,925 --> 01:15:21,350
There's a lot of evidence to
suggest Mediterranean diet
1447
01:15:21,385 --> 01:15:23,015
is good for heart disease.
1448
01:15:23,050 --> 01:15:27,220
It's good for other diseases,
you know, chronic diseases,
1449
01:15:27,255 --> 01:15:31,117
but I think that, you know,
including all the added oil,
1450
01:15:31,152 --> 01:15:34,980
in my opinion, I think is
stopping the Mediterranean diet
1451
01:15:35,015 --> 01:15:38,287
from being as powerful
as good nutrition can be.
1452
01:15:38,322 --> 01:15:39,085
- Exactly.
1453
01:15:39,120 --> 01:15:43,300
- It's healthier in spite
of all that added oil,
1454
01:15:43,335 --> 01:15:44,755
not because of it.
1455
01:15:44,790 --> 01:15:48,240
And you have to remember,
1456
01:15:48,275 --> 01:15:50,545
oil is not a food.
1457
01:15:50,580 --> 01:15:55,500
If you go back to 1915, just
a little side note here,
1458
01:15:55,535 --> 01:15:57,835
if you go back to early 1900s,
1459
01:15:57,870 --> 01:16:00,780
the very traditional
Mediterranean diet in Italy
1460
01:16:00,815 --> 01:16:04,680
with manual laborers was about 15% fat,
1461
01:16:04,715 --> 01:16:07,385
16% of all calories from fat.
1462
01:16:07,420 --> 01:16:09,855
That's very low fat by today's standards.
1463
01:16:09,890 --> 01:16:12,290
I mean, if they were using olive oil,
1464
01:16:12,325 --> 01:16:14,700
it was small, small amounts.
1465
01:16:14,735 --> 01:16:15,498
You have to realize,
1466
01:16:15,533 --> 01:16:18,460
you don't get a liter
of olive oil every week
1467
01:16:18,495 --> 01:16:20,587
without major industrialization,
1468
01:16:20,622 --> 01:16:22,645
commercialization, and trade,
1469
01:16:22,680 --> 01:16:27,680
and it's a very processed
product to get that much oil.
1470
01:16:27,980 --> 01:16:31,220
It takes somewhere between 15 to 40 olives
1471
01:16:31,255 --> 01:16:34,320
to make a tablespoon of olive oil.
1472
01:16:34,355 --> 01:16:35,835
I'd rather you eat olives
1473
01:16:35,870 --> 01:16:38,570
'cause you make the oil, you're
throwing away the protein,
1474
01:16:38,605 --> 01:16:39,642
you're throwing away the fiber,
1475
01:16:39,677 --> 01:16:40,645
you're throwing away minerals,
1476
01:16:40,680 --> 01:16:42,165
you're throwing away
all sorts of good stuff.
1477
01:16:42,200 --> 01:16:46,100
So, stick to whole foods rather
than just food fragments.
1478
01:16:47,210 --> 01:16:50,485
- Yeah, I've followed that question
1479
01:16:50,520 --> 01:16:52,520
concerning the Mediterranean
diet for some time.
1480
01:16:52,555 --> 01:16:56,430
In fact, that almost is orchestrated
1481
01:16:56,465 --> 01:16:59,070
by the industry in early 1990s.
1482
01:17:00,340 --> 01:17:01,655
They sponsored, for example,
1483
01:17:01,690 --> 01:17:05,030
a really, very significant conference
1484
01:17:05,065 --> 01:17:06,935
at Harvard at that time,
1485
01:17:06,970 --> 01:17:10,410
and I was one of the keynote
speakers at that conference,
1486
01:17:10,445 --> 01:17:11,475
and I could tell you,
1487
01:17:11,510 --> 01:17:14,295
I had lunch with a person
who brought the money
1488
01:17:14,330 --> 01:17:17,080
to get the conference going,
a graduate of Cornell,
1489
01:17:17,115 --> 01:17:19,310
she was representin'
the olive oil industry.
1490
01:17:20,560 --> 01:17:21,358
That was a big-
1491
01:17:21,393 --> 01:17:22,595
- It's always, yeah-
- Big push
1492
01:17:22,630 --> 01:17:23,740
in olive oil industry-
- It's always
1493
01:17:23,775 --> 01:17:24,645
some kind of, yeah.
1494
01:17:24,680 --> 01:17:26,710
- Into this country,
and it was successful.
1495
01:17:26,745 --> 01:17:27,508
- Sure.
1496
01:17:27,543 --> 01:17:29,650
- Because once they got
that going and it had the,
1497
01:17:31,364 --> 01:17:34,222
sorta the reputation, essentially,
1498
01:17:34,257 --> 01:17:36,518
of, you know, having this conference
1499
01:17:36,553 --> 01:17:38,780
sort of back what they were doing.
1500
01:17:39,990 --> 01:17:41,780
As I say, I was one of
the keynote speakers.
1501
01:17:41,815 --> 01:17:43,477
There was about four or five of us,
1502
01:17:43,512 --> 01:17:45,140
and I actually, at that conference.
1503
01:17:46,920 --> 01:17:49,150
Here's my argument based on the data.
1504
01:17:51,180 --> 01:17:56,010
The Mediterranean countries,
Italy, Greece, Crete,
1505
01:17:56,873 --> 01:18:00,340
you know, the island of
Crete, Southern France, Spain,
1506
01:18:00,375 --> 01:18:03,390
those countries had
been known for some time
1507
01:18:03,425 --> 01:18:05,975
to have a little less breast cancer,
1508
01:18:06,010 --> 01:18:09,010
a little less colon cancer, and
a little less heart disease.
1509
01:18:10,195 --> 01:18:12,375
That was pretty well established.
1510
01:18:12,410 --> 01:18:15,415
Not a lot less, but it
was significantly lower
1511
01:18:15,450 --> 01:18:19,490
than, let's say, the UK,
England, or the United States.
1512
01:18:19,525 --> 01:18:22,090
Those are the main
countries being compared.
1513
01:18:22,125 --> 01:18:26,015
And so, we also had this impression,
1514
01:18:26,050 --> 01:18:30,165
so the olive oil industry
liked to tell us,
1515
01:18:30,200 --> 01:18:33,270
that they consume a lot more
olive oil in those countries,
1516
01:18:33,305 --> 01:18:36,340
and that's why they have
lower rates of those diseases.
1517
01:18:36,375 --> 01:18:37,138
- Damn.
1518
01:18:37,173 --> 01:18:37,971
- And so, they made this
1519
01:18:38,006 --> 01:18:41,393
rather superficial sort of
conclusion, if you will.
1520
01:18:41,428 --> 01:18:44,780
Oh, the reason they have
less of those diseases
1521
01:18:44,815 --> 01:18:47,922
is because they consume the olive oil.
1522
01:18:47,957 --> 01:18:51,030
And they do consume more olive oil,
1523
01:18:51,065 --> 01:18:52,660
but in those countries,
1524
01:18:53,720 --> 01:18:58,010
they're consuming the fresh
olive juice, I like to call it.
1525
01:18:58,045 --> 01:19:02,300
It's really high in oil, and
if you go back to the villages
1526
01:19:02,335 --> 01:19:04,992
where they first were
observing this phenomenon,
1527
01:19:05,027 --> 01:19:06,438
it was mostly the raw juice
1528
01:19:06,473 --> 01:19:11,060
and some oil and prepared
fresh as it were,
1529
01:19:12,570 --> 01:19:15,455
and so they see a bit of a decrease
1530
01:19:15,490 --> 01:19:17,865
in these high rates of heart disease
1531
01:19:17,900 --> 01:19:20,240
and cancer comes down a bit like this.
1532
01:19:21,120 --> 01:19:24,720
In rural China, and that's
one of the reasons I was there
1533
01:19:24,755 --> 01:19:25,675
is because in rural China,
1534
01:19:25,710 --> 01:19:29,165
we had evidence on heart disease too,
1535
01:19:29,200 --> 01:19:32,650
and there in China, they
really were consuming low oil.
1536
01:19:33,840 --> 01:19:36,540
In the Mediterranean countries,
the oil dropped a bit.
1537
01:19:37,420 --> 01:19:39,405
Our level of fat consumption,
1538
01:19:39,440 --> 01:19:41,685
oil consumption is
fairly high in the West,
1539
01:19:41,720 --> 01:19:43,930
Mediterranean countries,
down a little bit,
1540
01:19:43,965 --> 01:19:46,398
and that helps to, apparently,
1541
01:19:46,433 --> 01:19:50,155
reduce, so they thought, these diseases.
1542
01:19:50,190 --> 01:19:53,080
In China, heart disease
rate was almost nil,
1543
01:19:55,150 --> 01:19:58,330
and there, they're
consuming much less oil.
1544
01:19:58,365 --> 01:20:00,745
So, that's the story that emerged.
1545
01:20:00,780 --> 01:20:03,970
In reality though, in those
Mediterranean countries,
1546
01:20:04,005 --> 01:20:06,640
they're consuming more plants.
1547
01:20:06,675 --> 01:20:07,755
- Yeah, of course.
1548
01:20:07,790 --> 01:20:10,460
- And in China, they're
consuming more plants.
1549
01:20:10,495 --> 01:20:12,855
So, in fact, they consume even more plants
1550
01:20:12,890 --> 01:20:14,440
than they might in the
Mediterranean countries,
1551
01:20:14,475 --> 01:20:16,737
but the Mediterranean countries, actually,
1552
01:20:16,772 --> 01:20:19,356
it was the plants that they were consuming
1553
01:20:19,391 --> 01:20:21,940
that was decreasing the
heart disease rates.
1554
01:20:21,975 --> 01:20:23,715
It wasn't the oil.
1555
01:20:23,750 --> 01:20:24,815
- No.
- All that much.
1556
01:20:24,850 --> 01:20:27,150
As I say, it may have
contributed a little bit,
1557
01:20:27,185 --> 01:20:28,905
and in fact, the man who actually,
1558
01:20:28,940 --> 01:20:31,845
the scientist who actually was the first
1559
01:20:31,880 --> 01:20:34,970
to make quite a lot of
news about this question
1560
01:20:35,005 --> 01:20:37,320
concerning the Mediterranean diet was,
1561
01:20:37,355 --> 01:20:38,730
his name was Ancel Keys.
1562
01:20:39,730 --> 01:20:41,460
Ancel Keys was sittin' in the front row
1563
01:20:41,495 --> 01:20:42,945
when was I lecturing.
1564
01:20:42,980 --> 01:20:44,540
I heard Ancel Keys speak at Cornell
1565
01:20:44,575 --> 01:20:46,360
when I was a graduate student.
1566
01:20:46,395 --> 01:20:47,435
Later, Ancel Keys, yeah,
1567
01:20:47,470 --> 01:20:49,330
I think he was about 95 at the time,
1568
01:20:50,400 --> 01:20:54,275
and so, I have become quite
familiar with his work
1569
01:20:54,310 --> 01:20:59,310
over the years, and he actually,
from my reading of this,
1570
01:20:59,610 --> 01:21:02,195
I didn't talk to him
personally about this,
1571
01:21:02,230 --> 01:21:05,010
but after that conference,
he was a little bit bothered
1572
01:21:06,170 --> 01:21:09,170
by the how the Mediterranean
diet story was being distorted,
1573
01:21:10,625 --> 01:21:12,595
and he wrote an article, and he said,
1574
01:21:12,630 --> 01:21:16,460
what he saw in the Mediterranean
countries at that time
1575
01:21:16,495 --> 01:21:18,925
was the fact that a lot of them
1576
01:21:18,960 --> 01:21:21,650
tended to be close to being vegetarians.
1577
01:21:21,685 --> 01:21:23,015
That's really what was,
1578
01:21:23,050 --> 01:21:26,480
had a lot to do with the
lower rates of disease.
1579
01:21:26,515 --> 01:21:27,335
- Right, right.
1580
01:21:27,370 --> 01:21:30,360
- So, the Mediterranean
diet in this country,
1581
01:21:30,395 --> 01:21:31,755
it has been more studies.
1582
01:21:31,790 --> 01:21:35,070
There was more recently, it was
a big study, well-organized,
1583
01:21:35,105 --> 01:21:35,995
published out of Spain
1584
01:21:36,030 --> 01:21:37,990
by a number of different investigators,
1585
01:21:38,025 --> 01:21:39,390
and they saw the same thing.
1586
01:21:41,128 --> 01:21:45,443
There was a group that consumed
more nuts also of interest,
1587
01:21:46,420 --> 01:21:48,260
and they consumed more olive oil.
1588
01:21:48,295 --> 01:21:50,100
That was almost designed that way.
1589
01:21:50,135 --> 01:21:51,215
And then they followed to see
1590
01:21:51,250 --> 01:21:53,985
what effect it had on
heart disease, for example,
1591
01:21:54,020 --> 01:21:56,910
and sure enough, people
consumed the Mediterranean diet,
1592
01:21:56,945 --> 01:21:59,241
more vegetables and stuff
like that, they had,
1593
01:21:59,276 --> 01:22:01,537
what I just said before,
just down a little bit,
1594
01:22:01,572 --> 01:22:03,645
actually, most of those disease rate,
1595
01:22:03,680 --> 01:22:06,340
they weren't even statistically
significantly lower.
1596
01:22:07,390 --> 01:22:08,188
- Wow.
1597
01:22:08,223 --> 01:22:10,480
- It was a couple, so the
industry's had their day.
1598
01:22:11,480 --> 01:22:13,115
It's been a field day.
1599
01:22:13,150 --> 01:22:15,920
And so, everybody in this
country talking about
1600
01:22:15,955 --> 01:22:17,365
Mediterranean diet is really great.
1601
01:22:17,400 --> 01:22:19,930
Well, you know, yes, sort of.
1602
01:22:20,839 --> 01:22:21,877
It's going in that direction.
1603
01:22:21,912 --> 01:22:23,390
- Sort of.
- More fruits and vegetables
1604
01:22:23,425 --> 01:22:24,540
and so forth like that.
1605
01:22:25,920 --> 01:22:28,690
But that's right, this
whole food plant-based diet
1606
01:22:28,725 --> 01:22:30,160
is not the Mediterranean diet.
1607
01:22:30,195 --> 01:22:30,958
I must tell you that.
1608
01:22:30,993 --> 01:22:32,921
- Well, I know, interesting thing is
1609
01:22:32,956 --> 01:22:34,850
the Mediterranean diet just became,
1610
01:22:35,880 --> 01:22:38,715
oh, that means for us to,
1611
01:22:38,750 --> 01:22:41,550
we're gonna get better omega,
1612
01:22:43,080 --> 01:22:44,005
omega-
- Three.
1613
01:22:44,040 --> 01:22:47,220
- Omega-3, so we drink,
I said drink,
1614
01:22:47,255 --> 01:22:49,647
you know, we guzzle this olive oil
1615
01:22:49,682 --> 01:22:52,040
because we're getting all this-
1616
01:22:52,075 --> 01:22:53,576
- Yeah, it's crazy.
1617
01:22:53,611 --> 01:22:55,042
- It's just, you know.
1618
01:22:55,077 --> 01:22:57,650
- It's a bizarre, that'd
be a bizarre thing to do.
1619
01:22:57,685 --> 01:22:58,650
- I mean, it's saturated-
1620
01:22:58,685 --> 01:22:59,485
- Unhealthy.
1621
01:22:59,520 --> 01:23:01,280
- It's saturated fat, right?
1622
01:23:01,315 --> 01:23:03,040
- No, the olive oil primarily,
1623
01:23:04,066 --> 01:23:06,735
it tends to have a little
better fat composition,
1624
01:23:06,770 --> 01:23:11,000
if you will, then let's say,
corn oil or other kinds of oil,
1625
01:23:11,035 --> 01:23:15,230
a little better because it
has more monounsaturated fat,
1626
01:23:16,380 --> 01:23:19,822
oleic acid is the name
of the fat in olive oils.
1627
01:23:19,857 --> 01:23:24,360
It's monounsaturated, and that's
a little less problematic,
1628
01:23:25,280 --> 01:23:27,860
presumably, in terms of
its effect on the body,
1629
01:23:27,895 --> 01:23:29,887
so it sounds a little bit better,
1630
01:23:29,922 --> 01:23:31,845
but there's other evidence to show,
1631
01:23:31,880 --> 01:23:36,470
and I think Dr. Esselstyn
will tell ya about that too,
1632
01:23:36,505 --> 01:23:40,450
that the olive oil, fatty
acid in the olive oil
1633
01:23:40,485 --> 01:23:43,630
is also problematic, it's pretty serious.
1634
01:23:43,665 --> 01:23:47,305
So, he says no oil.
1635
01:23:47,340 --> 01:23:50,445
What he means by that is no added oil,
1636
01:23:50,480 --> 01:23:52,410
but he goes a little
bit further than I do.
1637
01:23:52,445 --> 01:23:54,400
He talks about also not using
1638
01:23:56,222 --> 01:23:58,960
even plant foods that are high in oil.
1639
01:23:58,995 --> 01:24:00,175
He's not very much in favor
1640
01:24:00,210 --> 01:24:02,955
of nuts or avocados and
things like that, but-
1641
01:24:02,990 --> 01:24:05,665
- Well, I mean, he's
talking about heart disease.
1642
01:24:05,700 --> 01:24:07,130
He's talking about people-
- He's talking about heart
1643
01:24:07,165 --> 01:24:07,975
disease.
- With heart disease.
1644
01:24:08,010 --> 01:24:10,020
You don't have a lot of
cards to deal with right now.
1645
01:24:10,055 --> 01:24:12,280
You're just trying to, you know,
1646
01:24:13,300 --> 01:24:15,985
let's be very careful
about everything we eat.
1647
01:24:16,020 --> 01:24:19,040
So, he probably just trying
to say, you know, no oils-
1648
01:24:19,075 --> 01:24:21,780
- That's right, he is,
and he got good results,
1649
01:24:21,815 --> 01:24:24,460
and so, that's his story.
1650
01:24:25,980 --> 01:24:29,720
But in reality, the hidden
message here in all of this,
1651
01:24:30,690 --> 01:24:33,540
not very well told,
especially to the public,
1652
01:24:33,575 --> 01:24:36,390
is that the closer you
get to a plant-based diet,
1653
01:24:38,359 --> 01:24:40,505
the diseases start comin' down.
1654
01:24:40,540 --> 01:24:42,140
The closer you get to a plant-based diet
1655
01:24:42,175 --> 01:24:44,625
and don't add back a lotta oil,
1656
01:24:44,660 --> 01:24:47,030
and in this country, yes,
we use some olive oil
1657
01:24:47,065 --> 01:24:48,985
to do that thing,
1658
01:24:49,020 --> 01:24:52,905
but use mostly corn oil
and stuff like that.
1659
01:24:52,940 --> 01:24:57,470
That's very high in omega-6
fats, which are pro-inflammatory
1660
01:24:58,870 --> 01:25:00,080
and that is not good.
1661
01:25:01,070 --> 01:25:04,040
So, that's why I say no added oil.
1662
01:25:04,075 --> 01:25:04,838
Gotcha.
1663
01:25:04,873 --> 01:25:06,725
- Yeah, but as far as eating the foods,
1664
01:25:06,760 --> 01:25:09,960
you got some plant foods
that's got more oil in them,
1665
01:25:09,995 --> 01:25:12,505
like peanuts and some nuts.
1666
01:25:12,540 --> 01:25:16,035
And there's some benefits
there, they're helpful.
1667
01:25:16,070 --> 01:25:19,530
- Well, no, I think it's
been marketed, no question,
1668
01:25:22,150 --> 01:25:26,883
but I did a recent paper for a VuMedi
1669
01:25:28,750 --> 01:25:30,510
for the American College of Cardiology,
1670
01:25:30,545 --> 01:25:34,435
which I was asked to join
1671
01:25:34,470 --> 01:25:37,125
their nutrition committee two years ago,
1672
01:25:37,160 --> 01:25:39,835
a little unusual for a
retired general surgeon
1673
01:25:39,870 --> 01:25:42,475
to be a part of the American
College of Cardiology
1674
01:25:42,510 --> 01:25:47,510
nutrition committee, but in
the VuMedi that I did there,
1675
01:25:48,888 --> 01:25:51,015
my assignment was oil.
1676
01:25:51,050 --> 01:25:53,960
And they looked up, and
there were multiple,
1677
01:25:53,995 --> 01:25:56,870
multiple peer reviews, scientific articles
1678
01:25:56,905 --> 01:25:59,855
clearly showing both monounsaturated
1679
01:25:59,890 --> 01:26:04,770
and polyunsaturated fats really
will injure the endothelium.
1680
01:26:05,907 --> 01:26:09,680
I mean, where has there ever,
ever been a group of patients
1681
01:26:09,715 --> 01:26:12,297
seriously ill with cardiovascular disease
1682
01:26:12,332 --> 01:26:14,806
where you give them a Mediterranean diet
1683
01:26:14,841 --> 01:26:17,245
and the disease is halted or reversed.
1684
01:26:17,280 --> 01:26:21,920
It doesn't exist, and so,
olive oil can't do that
1685
01:26:21,955 --> 01:26:24,305
because it's injuring the endothelium.
1686
01:26:24,340 --> 01:26:27,550
See, the whole thing, what
we're really, I think,
1687
01:26:27,585 --> 01:26:29,735
those of us who are involved with this,
1688
01:26:29,770 --> 01:26:34,140
try to steer patients
away from processed food.
1689
01:26:34,175 --> 01:26:37,140
See, if you go into a grocery supermarket,
1690
01:26:38,020 --> 01:26:40,620
and if you're gonna live out
of a box, a bag, or a can,
1691
01:26:40,655 --> 01:26:43,235
you gotta just so carefully
read those ingredients
1692
01:26:43,270 --> 01:26:46,690
to be sure there's not oil
and sugar and too much salt,
1693
01:26:47,750 --> 01:26:51,770
but if you go into those
supermarket grocery stores
1694
01:26:51,805 --> 01:26:54,995
and you go to the produce section,
1695
01:26:55,030 --> 01:26:58,500
if you're gonna buy bok choy,
Swiss chard, kale, collards,
1696
01:26:59,770 --> 01:27:01,755
hey, there's no label on it.
1697
01:27:01,790 --> 01:27:03,470
Just like it came off the soil.
1698
01:27:03,505 --> 01:27:05,150
This is right off the field.
1699
01:27:06,060 --> 01:27:06,955
Exactly.
1700
01:27:06,990 --> 01:27:08,360
- And you're getting something there
1701
01:27:08,395 --> 01:27:10,551
that has not been processed,
1702
01:27:10,586 --> 01:27:13,900
and therefore, it's unlikely
to injure you, yeah.
1703
01:27:14,740 --> 01:27:17,100
Although, with patients
with heart disease,
1704
01:27:17,135 --> 01:27:19,460
I'm a little stingy on
anything like avocado
1705
01:27:19,495 --> 01:27:21,525
'cause it's just, again, too much,
1706
01:27:21,560 --> 01:27:24,970
avocado and nuts, too much
saturated fat for my patients.
1707
01:27:25,005 --> 01:27:28,380
If they don't have heart
disease, I'm not restrictive.
1708
01:27:29,220 --> 01:27:32,665
- Well, the benefits
of a Mediterranean diet
1709
01:27:32,700 --> 01:27:35,765
are primarily because of the
high vegetable consumption,
1710
01:27:35,800 --> 01:27:38,830
vegetable and nuts, two most
health-promoting components
1711
01:27:38,865 --> 01:27:39,628
of the Mediterranean diet.
1712
01:27:39,663 --> 01:27:41,610
It's not the wine, it's not the oil.
1713
01:27:42,740 --> 01:27:46,305
It's the healthy whole plant foods,
1714
01:27:46,340 --> 01:27:48,615
but note, one of those whole plant foods,
1715
01:27:48,650 --> 01:27:51,270
low fat, you know, like
dark green leafy vegetables,
1716
01:27:51,305 --> 01:27:54,060
but another, nuts, that's a high-fat food,
1717
01:27:55,090 --> 01:27:58,240
but yet, extraordinarily health-promoting,
1718
01:27:58,275 --> 01:28:00,555
may actually add years to your life
1719
01:28:00,590 --> 01:28:03,665
to add a palm full or
an ounce of nuts a day.
1720
01:28:03,700 --> 01:28:06,740
In fact, there was a
randomized controlled trial,
1721
01:28:06,775 --> 01:28:09,600
the PREDIMED study, thousands of people
1722
01:28:09,635 --> 01:28:12,250
randomized into multiple groups,
1723
01:28:13,110 --> 01:28:16,905
and one group got sent a package of nuts
1724
01:28:16,940 --> 01:28:19,230
in the mail every week
for a period of years,
1725
01:28:19,265 --> 01:28:20,575
and the other half didn't,
1726
01:28:20,610 --> 01:28:23,130
and those that received the
nuts, encouraged to eat the nuts
1727
01:28:23,165 --> 01:28:26,345
had half the stroke rate
than those that didn't.
1728
01:28:26,380 --> 01:28:29,880
So, not eating nuts may double
your risk of having a stroke.
1729
01:28:29,915 --> 01:28:31,005
So, high-fat, low-fat,
1730
01:28:31,040 --> 01:28:32,850
as long as we're talking
about whole plant foods,
1731
01:28:32,885 --> 01:28:34,535
not oil, that's processed,
1732
01:28:34,570 --> 01:28:37,840
oil's like the table
sugar of the fat kingdom.
1733
01:28:37,875 --> 01:28:38,690
Right.
1734
01:28:38,725 --> 01:28:39,471
- Right?
1735
01:28:39,506 --> 01:28:41,045
I mean, so you think
of carbohydrates, well,
1736
01:28:41,080 --> 01:28:43,150
so you take all your sugar
beat, right, healthy food,
1737
01:28:43,185 --> 01:28:45,220
you remove all the nutrition,
you're left with sugar,
1738
01:28:45,255 --> 01:28:46,465
that's the primary source
1739
01:28:46,500 --> 01:28:47,985
of table sugar in this country, right?
1740
01:28:48,020 --> 01:28:50,200
Same thing, you take something
like a walnut, super healthy,
1741
01:28:50,235 --> 01:28:52,410
remove all the nutrition,
almost all the nutrition,
1742
01:28:52,445 --> 01:28:54,405
you're left with a walnut oil, all right.
1743
01:28:54,440 --> 01:28:56,230
It's a little vitamin E,
some fat soluble nutrients,
1744
01:28:56,265 --> 01:28:57,962
but all the fiber's been removed,
1745
01:28:57,997 --> 01:28:59,625
all the healthy plant protein,
1746
01:28:59,660 --> 01:29:02,125
and so, I encourage high-fat, low-fat,
1747
01:29:02,160 --> 01:29:05,410
the important thing is
to get your nutrition
1748
01:29:05,445 --> 01:29:06,575
from whole plant foods.
1749
01:29:06,610 --> 01:29:08,150
- So, eating the whole walnut.
1750
01:29:08,185 --> 01:29:09,655
- Eating the whole walnut.
1751
01:29:09,690 --> 01:29:11,030
In fact, walnuts-
- Not processing-
1752
01:29:11,065 --> 01:29:12,370
- Are probably the healthiest nut.
1753
01:29:12,405 --> 01:29:13,671
- Yeah, absolutely.
1754
01:29:15,970 --> 01:29:18,500
Today, I'm gonna be
making black bean burgers.
1755
01:29:18,535 --> 01:29:20,772
I'm gonna be using an
onion, some green peppers,
1756
01:29:20,807 --> 01:29:22,993
some garlic, and the
black beans, of course.
1757
01:29:23,028 --> 01:29:25,145
I'm gonna be using a food processor today,
1758
01:29:25,180 --> 01:29:28,695
but you can go ahead and mince
up your vegetables by hand.
1759
01:29:28,730 --> 01:29:30,540
But the first thing I like to do
1760
01:29:30,575 --> 01:29:32,642
is to get my oven preheated at 350.
1761
01:29:32,677 --> 01:29:34,710
So, let's go ahead and get started.
1762
01:29:34,745 --> 01:29:35,725
Now, I'm only gonna be using
1763
01:29:35,760 --> 01:29:37,565
half of the onion for the bean mix.
1764
01:29:37,600 --> 01:29:39,930
The other half, I'm gonna
use for the garnish.
1765
01:29:39,965 --> 01:29:40,995
As for the green pepper,
1766
01:29:41,030 --> 01:29:43,510
I'm only gonna use half of
the green pepper as well,
1767
01:29:43,545 --> 01:29:45,990
and the other half, I'll
just use it for another meal.
1768
01:30:07,623 --> 01:30:09,030
I'll go ahead and put this green pepper
1769
01:30:09,065 --> 01:30:10,745
into my food processor,
1770
01:30:10,780 --> 01:30:13,130
and let's go ahead and
slice up some of the onions
1771
01:30:13,165 --> 01:30:13,963
for the garnish.
1772
01:30:24,750 --> 01:30:25,885
Okay, I'll go ahead
1773
01:30:25,920 --> 01:30:28,210
and save these for later, for the garnish.
1774
01:30:32,920 --> 01:30:37,920
Gotta put my half an onion,
cut up my garlic gloves,
1775
01:30:40,040 --> 01:30:41,030
halve the halves.
1776
01:30:45,200 --> 01:30:48,830
Okay, so now I'm gonna go
ahead and add two baby carrots.
1777
01:30:48,865 --> 01:30:50,780
Might as well cut this up a little bit.
1778
01:30:52,360 --> 01:30:54,160
A teaspoon and 1/2 of cumin.
1779
01:30:55,170 --> 01:30:57,040
Teaspoon and 1/2 of chili powder.
1780
01:30:58,970 --> 01:31:02,175
Now, teaspoon and 1/2 of steak rub.
1781
01:31:02,210 --> 01:31:05,880
That's usually found in the
barbecuing aisles of your store.
1782
01:31:05,915 --> 01:31:09,220
So, a teaspoon and 1/2 of steak rub.
1783
01:31:12,120 --> 01:31:14,260
A tablespoon of Dijon mustard.
1784
01:31:17,510 --> 01:31:19,185
A teaspoon or a tablespoon,
1785
01:31:19,220 --> 01:31:21,010
that's all up to you, of sriracha.
1786
01:31:23,990 --> 01:31:26,140
I like to put in just
a little bit of salt.
1787
01:31:28,780 --> 01:31:31,720
And of course, some pepper.
1788
01:31:33,210 --> 01:31:35,370
A tablespoon of cornstarch.
1789
01:31:38,690 --> 01:31:41,800
And we'll go ahead and give this a stir.
1790
01:31:48,372 --> 01:31:49,724
Okay.
1791
01:31:49,759 --> 01:31:52,374
Let's go ahead and get it off the sides.
1792
01:31:52,409 --> 01:31:54,990
I like to use one of
those rubber scrapers.
1793
01:31:55,025 --> 01:31:56,240
It works so nice.
1794
01:31:59,580 --> 01:32:02,950
And it's really safe for
my food processor as well.
1795
01:32:02,985 --> 01:32:06,320
All right, let's go ahead
and give this another run.
1796
01:32:10,134 --> 01:32:13,253
All right, now let's go ahead
and get started on our beans.
1797
01:32:17,030 --> 01:32:18,020
So, I get a bowl,
1798
01:32:20,110 --> 01:32:22,490
and I go ahead and put my two cans
1799
01:32:22,525 --> 01:32:24,997
of drained and rinsed black beans.
1800
01:32:25,032 --> 01:32:27,201
I go ahead and mash 'em with a fork.
1801
01:32:27,236 --> 01:32:29,370
This takes a little bit of time to do.
1802
01:32:30,240 --> 01:32:32,620
Just go ahead and just keep mashin' 'em.
1803
01:32:39,410 --> 01:32:41,540
All right, so my beans
are mashed up pretty good.
1804
01:32:41,575 --> 01:32:43,545
The next thing I usually like to do
1805
01:32:43,580 --> 01:32:47,660
is to tear little pieces
of whole wheat bread,
1806
01:32:48,810 --> 01:32:49,950
little tiny pieces.
1807
01:32:56,940 --> 01:32:58,195
Okay, so now I'm gonna go ahead
1808
01:32:58,230 --> 01:33:02,360
and add all my vegetables and
spices into the mashed beans.
1809
01:33:11,660 --> 01:33:13,855
So, now I add about 1/2 a cup
1810
01:33:13,890 --> 01:33:16,780
of whole wheat flour into this mix.
1811
01:33:19,450 --> 01:33:22,605
Leave a little bit there
just so I can get stirring.
1812
01:33:22,640 --> 01:33:25,760
Then I put some of my torn-up
whole wheat bread slices.
1813
01:33:30,330 --> 01:33:31,770
Maybe a little bit of water.
1814
01:33:33,890 --> 01:33:35,340
And start givin' this a stir.
1815
01:33:48,660 --> 01:33:51,010
So, as you can see, it's
just a little bit wet,
1816
01:33:52,010 --> 01:33:54,380
so I can go ahead and
add a little bit more
1817
01:33:54,415 --> 01:33:55,860
of my whole wheat flour,
1818
01:33:59,968 --> 01:34:03,120
a little bit more of my couple
slices of whole wheat bread,
1819
01:34:03,155 --> 01:34:04,390
and keep mixin' this up.
1820
01:34:13,915 --> 01:34:14,985
So, I'm gonna go ahead and add the,
1821
01:34:15,020 --> 01:34:17,690
this is 1/2 a cup of
flour I put in here now.
1822
01:34:17,725 --> 01:34:19,797
1/2 a cup of whole wheat flour,
1823
01:34:19,832 --> 01:34:21,870
and maybe a tablespoon of water.
1824
01:34:23,430 --> 01:34:26,430
All right, that's lookin'
pretty darn good, and I can tell
1825
01:34:26,465 --> 01:34:29,410
that I can already start
to mold these into balls.
1826
01:34:29,445 --> 01:34:32,790
So, I go ahead and make 'em into patties.
1827
01:34:37,990 --> 01:34:40,780
Go ahead and put 'em
on some parchment paper
1828
01:34:41,760 --> 01:34:43,565
on a baking dish.
1829
01:34:43,600 --> 01:34:45,400
Go ahead and grab me another one.
1830
01:34:50,310 --> 01:34:54,130
Roll 'em in a ball and then
start flattenin' 'em out.
1831
01:34:58,280 --> 01:34:59,205
Okay.
1832
01:34:59,240 --> 01:35:01,430
So, now we'll go ahead
and put these in the oven.
1833
01:35:01,465 --> 01:35:04,335
Okay, these turned out great.
1834
01:35:04,370 --> 01:35:08,610
What I did was I cooked 'em for
about 12 minutes on one side
1835
01:35:08,645 --> 01:35:09,408
and then I flipped 'em
1836
01:35:09,443 --> 01:35:12,260
and cooked 'em for another
12 minutes on the other side,
1837
01:35:12,295 --> 01:35:14,530
and these look fantastic.
1838
01:35:15,600 --> 01:35:17,500
So, let's go ahead and give 'em a try.
1839
01:35:19,444 --> 01:35:23,100
All right, okay, go ahead and
put some lettuce on there,
1840
01:35:24,100 --> 01:35:26,350
maybe a couple little
bit of onion on there,
1841
01:35:27,260 --> 01:35:32,110
I got a couple tomatoes, maybe
a couple pickles on there.
1842
01:35:34,119 --> 01:35:35,600
Let me go ahead and cut this.
1843
01:35:44,900 --> 01:35:46,671
And as you can see, that's
lookin' pretty darn good.
1844
01:35:46,706 --> 01:35:50,880
I can't wait to check
it out, oh my goodness.
1845
01:35:50,915 --> 01:35:51,980
This is gonna be good.
1846
01:35:54,670 --> 01:35:56,015
Mm.
1847
01:35:56,050 --> 01:35:57,265
So good.
1848
01:35:57,300 --> 01:36:00,165
And so good for ya.
1849
01:36:00,200 --> 01:36:02,470
Your family's gonna love this, mm.
1850
01:36:05,940 --> 01:36:08,460
Today, I'm gonna be
making a broccoli salad.
1851
01:36:08,495 --> 01:36:11,195
It's sweet, it's creamy, it's crunchy.
1852
01:36:11,230 --> 01:36:13,405
I'm gonna be making it
with a purple onion,
1853
01:36:13,440 --> 01:36:16,440
some broccoli, of course,
some dried cranberries,
1854
01:36:16,475 --> 01:36:19,500
maybe some raisins, purple cabbage,
1855
01:36:19,535 --> 01:36:21,095
and some Mandarin oranges,
1856
01:36:21,130 --> 01:36:22,680
but first, let's go ahead and get started
1857
01:36:22,715 --> 01:36:24,220
cutting up these vegetables.
1858
01:37:15,020 --> 01:37:17,350
Now, I always like to put
in some type of fruit.
1859
01:37:17,385 --> 01:37:19,610
Today, I'm gonna be
using Mandarin oranges.
1860
01:37:19,645 --> 01:37:21,717
You could use apples or grapes,
1861
01:37:21,752 --> 01:37:23,755
whatever you have in your pantry.
1862
01:37:23,790 --> 01:37:25,115
So, I'm gonna go ahead and cut these up
1863
01:37:25,150 --> 01:37:27,850
because they're just a little
too big for a bite size.
1864
01:37:48,410 --> 01:37:51,530
So, I'm gonna be using about
1/2 a cup of dried cranberries.
1865
01:37:51,565 --> 01:37:53,075
I've got some raisins in here,
1866
01:37:53,110 --> 01:37:54,960
but whatever you have in your pantry.
1867
01:37:56,940 --> 01:38:00,610
I've also got a couple tablespoons
of dried coconut flakes.
1868
01:38:02,130 --> 01:38:04,470
Now, it's time to make the dressing.
1869
01:38:04,505 --> 01:38:05,275
I usually start out
1870
01:38:05,310 --> 01:38:08,470
with about 1/2 a cup of
unsweetened almond milk,
1871
01:38:10,930 --> 01:38:12,080
a little bit of pepper,
1872
01:38:14,310 --> 01:38:16,490
got a tablespoon of maple syrup,
1873
01:38:16,525 --> 01:38:18,670
this is grade A maple syrup.
1874
01:38:20,660 --> 01:38:22,350
I've got a teaspoon of miso.
1875
01:38:24,450 --> 01:38:27,300
And then I've got a teaspoon
of apple cider vinegar.
1876
01:38:28,910 --> 01:38:30,860
We'll go ahead and get this stirred up.
1877
01:38:32,060 --> 01:38:34,080
So, it takes a little while
to break down the miso,
1878
01:38:34,115 --> 01:38:36,541
but eventually, it begins to blend.
1879
01:38:36,576 --> 01:38:37,830
Now, the last thing I like to put in there
1880
01:38:37,865 --> 01:38:39,437
is about a teaspoon of sugar.
1881
01:38:39,472 --> 01:38:40,975
This is optional, but I just like
1882
01:38:41,010 --> 01:38:43,010
a little bit of that sweetness in there.
1883
01:38:44,140 --> 01:38:46,320
Go ahead and break this down a little bit.
1884
01:38:49,830 --> 01:38:51,385
Okay, this is blendin' up real nice.
1885
01:38:51,420 --> 01:38:54,340
I'm gonna go ahead and put into the salad.
1886
01:38:58,110 --> 01:39:00,300
Just try to drizzle it all over the place.
1887
01:39:04,990 --> 01:39:07,000
And then just start tossing it.
1888
01:39:08,990 --> 01:39:12,450
You just wanna get it so it
glazes over all the vegetables.
1889
01:39:14,230 --> 01:39:17,060
Okay, so this has been in the
refrigerator for about an hour
1890
01:39:17,095 --> 01:39:18,815
and what that does is
it allows the dressing
1891
01:39:18,850 --> 01:39:22,460
to marinade into the vegetables
and it tastes awesome.
1892
01:39:22,495 --> 01:39:23,780
Let's go ahead and check it out.
1893
01:39:25,195 --> 01:39:27,595
I like to re-stir it up
a little bit, mix it up.
1894
01:39:28,820 --> 01:39:29,653
There we go.
1895
01:39:31,827 --> 01:39:33,227
Mm.
1896
01:39:33,262 --> 01:39:34,380
Let's go ahead and check it out.
1897
01:39:37,440 --> 01:39:40,140
And there you go, this gonna
be awesome, I can't wait.
1898
01:39:41,180 --> 01:39:42,013
Mm.
1899
01:39:46,590 --> 01:39:47,423
Mm.
1900
01:39:49,570 --> 01:39:51,780
That is so good, mm.
1901
01:39:53,650 --> 01:39:54,940
You're gonna love this one.
1902
01:39:59,250 --> 01:40:00,700
Today, I'm gonna be making a simple
1903
01:40:00,735 --> 01:40:02,575
but delicious sandwich spread.
1904
01:40:02,610 --> 01:40:05,180
It uses a 15-ounce can of chickpeas,
1905
01:40:05,215 --> 01:40:06,765
I've drained and rinsed those,
1906
01:40:06,800 --> 01:40:10,900
1/4 cup of nutritional yeast,
1/4 cup of raw cashews,
1907
01:40:10,935 --> 01:40:12,560
I've got a little bit of spinach in here,
1908
01:40:12,595 --> 01:40:14,022
and of course, some lemon juice,
1909
01:40:14,057 --> 01:40:15,618
and I've got a couple other spices,
1910
01:40:15,653 --> 01:40:17,145
but let's go ahead and get started.
1911
01:40:17,180 --> 01:40:19,130
You know, you can always
mash up the chickpeas
1912
01:40:19,165 --> 01:40:20,817
with a back of a fork in a bowl,
1913
01:40:20,852 --> 01:40:22,621
but I'm gonna use my food processor
1914
01:40:22,656 --> 01:40:24,390
just to speed things up a little bit.
1915
01:40:26,660 --> 01:40:29,000
Got my 1/4 cup of raw cashews,
1916
01:40:30,560 --> 01:40:35,550
got just about, eh,
maybe 1/4 cup of spinach.
1917
01:40:38,330 --> 01:40:39,280
Process this up.
1918
01:40:47,220 --> 01:40:49,620
Okay, we'll get it off
the sides a little bit.
1919
01:40:50,680 --> 01:40:52,900
Okay, as you can see,
it's a little bit pasty,
1920
01:40:52,935 --> 01:40:55,212
so I wanna kinda get
it a little bit wetter,
1921
01:40:55,247 --> 01:40:57,490
so I can always add just
a little bit of water.
1922
01:40:59,030 --> 01:40:59,930
Just a little bit.
1923
01:41:01,600 --> 01:41:05,300
See how that is and we'll
give it another run here.
1924
01:41:16,039 --> 01:41:17,260
And then we'll get it off the sides again
1925
01:41:17,295 --> 01:41:19,920
with my rubber spatula.
1926
01:41:24,900 --> 01:41:27,850
Okay, I'll put a little
bit more water in there,
1927
01:41:27,885 --> 01:41:30,010
so that was about, this is about 1/4 cup.
1928
01:41:40,524 --> 01:41:45,107
Okay, we'll go ahead and
scrape it off the sides again.
1929
01:41:47,290 --> 01:41:49,930
Okay, it's now startin'
to get really nice.
1930
01:41:49,965 --> 01:41:51,990
That's about the consistency we like.
1931
01:41:52,890 --> 01:41:57,110
So, now I put in a teaspoon
and 1/2 of apple cider vinegar.
1932
01:41:59,040 --> 01:42:00,420
I got a teaspoon of tamari,
1933
01:42:03,123 --> 01:42:04,523
a teaspoon of garlic powder.
1934
01:42:06,720 --> 01:42:11,500
I like to put in about 1/2
a pickle, 1/2 a dill pickle.
1935
01:42:12,610 --> 01:42:14,710
I got 1/4 cup of nutritional yeast.
1936
01:42:16,700 --> 01:42:19,190
Then I like to put in just
a little pinch of dill.
1937
01:42:22,390 --> 01:42:23,340
Little bit of salt.
1938
01:42:28,050 --> 01:42:29,100
Little bit of pepper.
1939
01:42:32,140 --> 01:42:36,690
To cup up a lemon, I like
some lemon juice in there.
1940
01:42:39,264 --> 01:42:40,097
Okay.
1941
01:42:42,727 --> 01:42:43,677
Little lemon juice.
1942
01:42:46,610 --> 01:42:47,510
Yeah, there we go.
1943
01:42:49,040 --> 01:42:51,530
And then I like to put in
a little bit of sriracha.
1944
01:42:51,565 --> 01:42:52,915
This is all up to you though,
1945
01:42:52,950 --> 01:42:56,020
but I just like to give it
just a little bit of kick,
1946
01:42:56,055 --> 01:42:58,850
but this is totally all
up to your personality.
1947
01:43:05,060 --> 01:43:07,200
Go ahead and get it off the sides again.
1948
01:43:22,400 --> 01:43:23,945
All right, that looks pretty good.
1949
01:43:23,980 --> 01:43:26,780
So, now it's time to go ahead
and transfer it to a bowl.
1950
01:43:31,887 --> 01:43:33,215
All right, that looks really good.
1951
01:43:33,250 --> 01:43:35,245
So, let's go ahead and make a sandwich.
1952
01:43:35,280 --> 01:43:37,830
Okay, I've got a couple
slices of whole wheat bread,
1953
01:43:37,865 --> 01:43:40,280
I've got us a couple slices of cucumber,
1954
01:43:40,315 --> 01:43:41,795
some kale, and some tomatoes.
1955
01:43:41,830 --> 01:43:44,680
So, let's go ahead and check
out this new spread we made.
1956
01:43:54,550 --> 01:43:57,130
Okay, let's put a little
bit of kale on there,
1957
01:43:59,780 --> 01:44:02,460
maybe a little bit of tomatoes on there,
1958
01:44:02,495 --> 01:44:03,860
and them some cucumbers.
1959
01:44:07,820 --> 01:44:09,370
That's a nice lookin' sandwich.
1960
01:44:11,970 --> 01:44:13,570
Let's go ahead and check it out.
1961
01:44:14,800 --> 01:44:15,680
So, there you go.
1962
01:44:18,920 --> 01:44:19,753
Mm.
1963
01:44:22,010 --> 01:44:24,095
Very nice, very nice.
1964
01:44:24,130 --> 01:44:26,770
I love the way the spread
works with all the vegetables.
1965
01:44:26,805 --> 01:44:28,842
It's a very, very good sandwich,
1966
01:44:28,877 --> 01:44:30,880
and it's extremely healthy for you.
1967
01:44:30,915 --> 01:44:32,487
You're gonna love it.
1968
01:44:39,490 --> 01:44:41,125
You know, when we make this
change, it's difficult,
1969
01:44:41,160 --> 01:44:44,010
and sometimes, we have to buy
something that has a label,
1970
01:44:45,230 --> 01:44:49,510
and have any advice on some
of the processed foods,
1971
01:44:49,545 --> 01:44:51,830
additives, and preservatives,
is that harmful
1972
01:44:51,865 --> 01:44:53,595
or something we should worry about,
1973
01:44:53,630 --> 01:44:56,920
or is it more of the other
things in the process?
1974
01:44:56,955 --> 01:45:01,215
- You know, I think that this fear
1975
01:45:01,250 --> 01:45:05,410
about all preservatives,
for example, or coloring
1976
01:45:07,400 --> 01:45:10,460
or those types of
industrial additives to food
1977
01:45:10,495 --> 01:45:13,272
is a little bit of a
distraction, to be honest.
1978
01:45:13,307 --> 01:45:16,050
I don't think that is
the ultimate determinant
1979
01:45:16,085 --> 01:45:18,327
of health or disease in our food.
1980
01:45:18,362 --> 01:45:20,535
I think the qualities of food
1981
01:45:20,570 --> 01:45:23,750
that make it healthy or
unhealthy is the food itself.
1982
01:45:23,785 --> 01:45:25,455
It's the nutrients in the food.
1983
01:45:25,490 --> 01:45:28,085
It's the protein, the
carbohydrates, the fat.
1984
01:45:28,120 --> 01:45:33,120
It's not those minute amounts
of preservative in there.
1985
01:45:33,370 --> 01:45:35,005
And it's a distraction for people
1986
01:45:35,040 --> 01:45:38,190
to get over-concerned about those things.
1987
01:45:39,420 --> 01:45:41,720
I tell people when they're
in the grocery store,
1988
01:45:41,755 --> 01:45:43,545
basically keep it really simple.
1989
01:45:43,580 --> 01:45:45,405
There's two questions I want them to ask
1990
01:45:45,440 --> 01:45:47,230
when they're lookin' at that food label.
1991
01:45:48,200 --> 01:45:50,260
Go through the ingredient
list at the bottom,
1992
01:45:50,295 --> 01:45:53,135
and say, is this a plant or an animal,
1993
01:45:53,170 --> 01:45:56,060
and is it a whole food
or is it a food fragment,
1994
01:45:56,095 --> 01:45:57,475
is it a processed food.
1995
01:45:57,510 --> 01:45:59,300
And if you have mostly whole foods
1996
01:45:59,335 --> 01:46:00,665
that are plants, you're good,
1997
01:46:00,700 --> 01:46:02,860
and if you don't, you know, put it back.
1998
01:46:02,895 --> 01:46:05,282
And that's, you don't, forget the numbers,
1999
01:46:05,317 --> 01:46:07,333
forget everything else,
keep it kinda simple,
2000
01:46:07,368 --> 01:46:09,719
and you can kind of
ignore the preservatives.
2001
01:46:09,754 --> 01:46:12,035
I've had a number of
patients, for example,
2002
01:46:12,070 --> 01:46:16,310
who they think they're
doing really, really well
2003
01:46:16,345 --> 01:46:18,995
by getting all these sort of foods
2004
01:46:19,030 --> 01:46:23,009
that are labeled as super
natural, super organic,
2005
01:46:23,044 --> 01:46:26,989
you know, it has the aura
of these health companies,
2006
01:46:27,024 --> 01:46:30,490
and the second ingredient
is sunflower oil,
2007
01:46:30,525 --> 01:46:32,367
and it's a very high-fat food,
2008
01:46:32,402 --> 01:46:34,210
and they're trying to lose weight
2009
01:46:34,245 --> 01:46:35,705
or they're trying to do xyz,
2010
01:46:35,740 --> 01:46:38,895
and yeah, there's no preservatives
2011
01:46:38,930 --> 01:46:43,660
in this sort of health thing,
quote unquote health package,
2012
01:46:43,695 --> 01:46:45,910
but it's not healthy nutrition.
2013
01:46:46,970 --> 01:46:51,590
- Well, you know, we got, our
society evolved in a sense
2014
01:46:51,625 --> 01:46:54,720
to rely on food prepared elsewhere.
2015
01:46:54,755 --> 01:46:56,395
We don't have gardens.
2016
01:46:56,430 --> 01:46:58,195
And so, the moment we start doin' that
2017
01:46:58,230 --> 01:47:01,445
and puttin' it in jars
and packages and so forth,
2018
01:47:01,480 --> 01:47:04,980
you gotta be concerned about
preserving it, obviously.
2019
01:47:05,015 --> 01:47:08,360
Some of those preservatives
are rather important
2020
01:47:09,270 --> 01:47:13,830
in terms of preventing oxidation
and that sort of thing.
2021
01:47:13,865 --> 01:47:16,695
So, we can't generalize too much
2022
01:47:16,730 --> 01:47:19,150
about some of those additives
because they're useful
2023
01:47:19,185 --> 01:47:21,600
just because we're using
those kinds of foods,
2024
01:47:21,635 --> 01:47:24,327
you know, for the larger population.
2025
01:47:24,362 --> 01:47:27,020
As far as if we're using fresh foods,
2026
01:47:28,000 --> 01:47:30,890
you know, obviously, as much as we can,
2027
01:47:31,740 --> 01:47:35,214
and have gardens and so forth,
we don't need that stuff.
2028
01:47:35,249 --> 01:47:37,255
Exactly.
2029
01:47:37,290 --> 01:47:41,240
- So, additive business is
the business preserving foods.
2030
01:47:42,536 --> 01:47:43,865
It was for the most part,
2031
01:47:43,900 --> 01:47:46,020
but now people put other
stuff in there too,
2032
01:47:46,055 --> 01:47:49,110
give it some color, yeah, give the diet,
2033
01:47:49,145 --> 01:47:50,805
or maybe also puttin' things in it
2034
01:47:50,840 --> 01:47:53,377
that enhances taste in
some way, like salt.
2035
01:47:53,412 --> 01:47:54,400
Sugars.
2036
01:47:54,435 --> 01:47:56,927
- And sugars, that sort of thing.
2037
01:47:56,962 --> 01:47:59,385
They're playin' to our addictions.
2038
01:47:59,420 --> 01:48:03,190
- Why are you eating food that
needs preservatives, right?
2039
01:48:03,225 --> 01:48:06,960
I mean, this is just to make
processed foods shelf stable
2040
01:48:06,995 --> 01:48:08,555
to make more profit off of them.
2041
01:48:08,590 --> 01:48:11,250
It's good for shelf-life,
not good for human life.
2042
01:48:11,285 --> 01:48:14,105
I mean, the best food has no label at all,
2043
01:48:14,140 --> 01:48:16,970
no ingredients list, we're
talkin' about the produce aisle.
2044
01:48:17,005 --> 01:48:19,520
Fresh fruits and
vegetables, yes they go bad,
2045
01:48:19,555 --> 01:48:21,080
but that's because they're fresh.
2046
01:48:21,115 --> 01:48:21,878
Right, right.
2047
01:48:21,913 --> 01:48:23,990
- And there's not a lot
of money to be made,
2048
01:48:24,025 --> 01:48:26,450
but those are the healthiest foods,
2049
01:48:26,485 --> 01:48:27,645
the ones that don't need,
2050
01:48:27,680 --> 01:48:29,400
so instead of, is this
preservative better,
2051
01:48:29,435 --> 01:48:32,225
sodium benzoate better than, you know,
2052
01:48:32,260 --> 01:48:36,040
the best foods don't have
nor need preservatives.
2053
01:48:39,160 --> 01:48:41,790
- One of my all-time
favorite foods is pizza,
2054
01:48:41,825 --> 01:48:43,785
and I love making it at home.
2055
01:48:43,820 --> 01:48:45,325
So down at my local grocery store,
2056
01:48:45,360 --> 01:48:47,785
I found some pizza dough
that's already made,
2057
01:48:47,820 --> 01:48:50,745
but as I can see that it
already has some oil in it
2058
01:48:50,780 --> 01:48:53,635
or I could also get those
pre-packaged pizza crusts,
2059
01:48:53,670 --> 01:48:58,150
but that has oil and it also
has some dairy products in it.
2060
01:48:58,185 --> 01:48:59,915
So, you know, pizza dough
2061
01:48:59,950 --> 01:49:02,465
is really not that difficult to make.
2062
01:49:02,500 --> 01:49:05,970
It just needs a cup of warm
water, 21/2 cups of flour,
2063
01:49:06,005 --> 01:49:09,440
one teaspoon of sugar, and
a package of dry yeast,
2064
01:49:09,475 --> 01:49:11,525
and it's really kinda fast and simple.
2065
01:49:11,560 --> 01:49:13,845
So, let's go ahead and
get started on the yeast.
2066
01:49:13,880 --> 01:49:16,130
So, like I said, making
pizza dough from scratch
2067
01:49:16,165 --> 01:49:17,415
is really not that difficult,
2068
01:49:17,450 --> 01:49:20,490
as long as you pay attention
to a couple details.
2069
01:49:20,525 --> 01:49:22,660
Now, I have one package of dry yeast,
2070
01:49:24,140 --> 01:49:25,430
one teaspoon of sugar.
2071
01:49:27,400 --> 01:49:28,675
Now, the reason I put the sugar in there
2072
01:49:28,710 --> 01:49:31,650
is because I need the yeast
to have something to feed on.
2073
01:49:31,685 --> 01:49:33,040
Now, here's the important part of it,
2074
01:49:33,075 --> 01:49:34,375
I've got a cup of warm water,
2075
01:49:34,410 --> 01:49:37,790
and I picked up one of these
inexpensive thermometers.
2076
01:49:37,825 --> 01:49:41,102
I need it to get to about 110 degrees.
2077
01:49:41,137 --> 01:49:44,380
All right, that's 110 degrees right there.
2078
01:49:45,320 --> 01:49:47,570
So, we'll go ahead and
put this into the mix.
2079
01:49:49,640 --> 01:49:51,190
Give it a little bit of a stir.
2080
01:49:54,300 --> 01:49:57,200
Now, we're gonna go ahead and
let this sit for 10 minutes.
2081
01:49:58,830 --> 01:50:00,795
Okay, so my yeast is doin' its thing.
2082
01:50:00,830 --> 01:50:03,090
I'm gonna go ahead and
make up my flour mix.
2083
01:50:03,125 --> 01:50:05,350
I've got 21/2 cups of all-purpose flour,
2084
01:50:08,710 --> 01:50:10,520
one teaspoon of salt,
2085
01:50:12,560 --> 01:50:14,180
on teaspoon of garlic powder,
2086
01:50:15,270 --> 01:50:18,730
and then I like to put in
tablespoon of nutritional yeast.
2087
01:50:18,765 --> 01:50:20,680
So, I'm gonna go ahead and mix this up.
2088
01:50:24,750 --> 01:50:26,675
Okay, that's all mixed up pretty good.
2089
01:50:26,710 --> 01:50:28,885
My yeast has been sittin'
for about 10 minutes.
2090
01:50:28,920 --> 01:50:31,060
It's time to go ahead
and add it to the flour.
2091
01:50:34,030 --> 01:50:36,030
And I'll just go ahead and stir this in.
2092
01:50:39,350 --> 01:50:40,970
Mm, it smells good already.
2093
01:50:51,020 --> 01:50:52,440
Okay, so this is lookin' really good.
2094
01:50:52,475 --> 01:50:53,355
So, I'm just gonna go ahead
2095
01:50:53,390 --> 01:50:55,755
and let this sit for about five minutes.
2096
01:50:55,790 --> 01:50:58,370
Okay, I've got parchment paper
on top of a cookie sheet,
2097
01:50:58,405 --> 01:51:00,222
and then I just sprinkled
a little bit of flour.
2098
01:51:00,257 --> 01:51:02,040
This dough has been sitting
for about five minutes.
2099
01:51:02,075 --> 01:51:04,040
Let's go ahead and start rollin' it out.
2100
01:51:05,636 --> 01:51:07,360
I like to get a little
bit of flour on top of it
2101
01:51:07,395 --> 01:51:10,190
just to kinda mist it down a little bit.
2102
01:51:11,223 --> 01:51:12,630
Now, you can do this by
hand, but I'm gonna go ahead
2103
01:51:12,665 --> 01:51:14,990
and just kinda roll it
out with a rolling pin.
2104
01:51:16,957 --> 01:51:19,370
I like to start in the middle
and just kinda work my way out
2105
01:51:19,405 --> 01:51:20,793
and just keep workin' it.
2106
01:51:38,390 --> 01:51:40,290
Now, I like to roll mine out kinda thin,
2107
01:51:40,325 --> 01:51:41,685
but that's all up to you.
2108
01:51:41,720 --> 01:51:43,645
So, you can see, I've got it about,
2109
01:51:43,680 --> 01:51:46,865
oh, maybe 1/4 inch,
maybe, somewhere in there,
2110
01:51:46,900 --> 01:51:50,240
but I like it kinda thin, but
that's completely up to you.
2111
01:51:51,280 --> 01:51:52,555
The next thing I like to do
2112
01:51:52,590 --> 01:51:55,470
is sometimes when I cook this in the oven,
2113
01:51:55,505 --> 01:51:56,545
I get a little bit of bubbling,
2114
01:51:56,580 --> 01:51:58,630
and I kinda wanna keep that to a minimum.
2115
01:51:59,750 --> 01:52:02,690
So, I'll just go ahead and put
a couple fork marks in there.
2116
01:52:11,420 --> 01:52:12,575
There.
2117
01:52:12,610 --> 01:52:15,985
Now, usually I like to precook
my crust just a little bit,
2118
01:52:16,020 --> 01:52:19,360
so I put 'em in the over at
475 for about five minutes.
2119
01:52:19,395 --> 01:52:22,052
Now, pizza sauce is actually
kinda simple to make.
2120
01:52:22,087 --> 01:52:24,710
I'm gonna use one 15-ounce
can of tomato sauce,
2121
01:52:24,745 --> 01:52:27,275
one six-ounce can of tomato paste.
2122
01:52:27,310 --> 01:52:31,150
I got a tablespoon of oregano,
a teaspoon of paprika,
2123
01:52:31,185 --> 01:52:32,945
and teaspoon of garlic powder.
2124
01:52:32,980 --> 01:52:35,000
So, I'm gonna go ahead
and mix these together.
2125
01:52:41,180 --> 01:52:42,963
Get my tomato paste in there.
2126
01:52:48,850 --> 01:52:49,683
My oregano,
2127
01:52:51,700 --> 01:52:55,100
paprika, and my onion powder.
2128
01:52:58,030 --> 01:53:00,050
Now, we'll go ahead and mix this together.
2129
01:53:05,270 --> 01:53:07,590
And there you go, that's
a very basic pizza sauce.
2130
01:53:07,625 --> 01:53:09,910
Now, you can add any kinda
spices that you like.
2131
01:53:09,945 --> 01:53:10,795
I know I've heard some people
2132
01:53:10,830 --> 01:53:13,570
like to put in a little bit of
sugar, a little bit of salt,
2133
01:53:13,605 --> 01:53:15,952
you know, whatever it is that you like,
2134
01:53:15,987 --> 01:53:17,763
but this is a very basic pizza sauce.
2135
01:53:17,798 --> 01:53:19,505
You know, the fun part about pizza
2136
01:53:19,540 --> 01:53:22,610
is you can put just about any
kinda topping you want on it,
2137
01:53:22,645 --> 01:53:24,195
it all depends on your personality,
2138
01:53:24,230 --> 01:53:27,170
but today, I'm gonna be putting
a little bit of pineapple,
2139
01:53:27,205 --> 01:53:30,750
little bit of basil, some
spinach, some bell pepper,
2140
01:53:30,785 --> 01:53:32,775
some mushrooms, and some onions.
2141
01:53:32,810 --> 01:53:35,810
So, let's get this chopped up
and get it in this frying pan.
2142
01:54:17,553 --> 01:54:20,430
Okay, these are comin' along pretty good.
2143
01:54:20,465 --> 01:54:21,545
Now, I personally like to put
2144
01:54:21,580 --> 01:54:23,380
just a little bit of water in there,
2145
01:54:24,580 --> 01:54:27,220
just so they have a little
bit of a sauteing to 'em.
2146
01:54:37,740 --> 01:54:39,685
Okay, we'll let them cook a little bit,
2147
01:54:39,720 --> 01:54:41,630
and let's go ahead and start chopping up
2148
01:54:41,665 --> 01:54:43,130
some of these other toppings.
2149
01:54:50,420 --> 01:54:51,665
Okay, so I had my pizza crust
2150
01:54:51,700 --> 01:54:54,235
in the oven at 475 for about 10 minutes.
2151
01:54:54,270 --> 01:54:57,380
I tend to like a little bit
more of a crispier crust,
2152
01:54:57,415 --> 01:54:59,195
but, you know, it's totally up to you,
2153
01:54:59,230 --> 01:55:01,230
but let's go ahead and start
putting the toppings on.
2154
01:55:01,265 --> 01:55:03,227
So, remember the sauce
that we made from earlier.
2155
01:55:03,262 --> 01:55:05,190
We'll just go ahead and
start puttin' that on.
2156
01:55:11,034 --> 01:55:12,345
And I like to use the back of a spoon
2157
01:55:12,380 --> 01:55:15,120
because it just seems to
smooth it out pretty good.
2158
01:55:18,850 --> 01:55:20,935
All right, now we'll go ahead
2159
01:55:20,970 --> 01:55:23,910
and add those sauteed
vegetables that I made earlier.
2160
01:55:31,750 --> 01:55:33,800
Just kinda arrange 'em
out a little bit evenly,
2161
01:55:33,835 --> 01:55:35,630
so it's all distributed.
2162
01:55:36,680 --> 01:55:38,930
Okay, then I'll put a
little bit of my basil.
2163
01:55:43,970 --> 01:55:45,370
A little bit of the spinach.
2164
01:55:49,780 --> 01:55:51,640
And then a little bit of my pineapple.
2165
01:55:51,675 --> 01:55:52,955
Again, this is totally optional.
2166
01:55:52,990 --> 01:55:55,850
It's just about your
personality, what you like.
2167
01:55:59,850 --> 01:56:00,648
Okay, I'm gonna go ahead
2168
01:56:00,683 --> 01:56:02,520
and put this back in the oven at 475.
2169
01:56:03,560 --> 01:56:05,215
Okay, so I've just
taken it out of the oven
2170
01:56:05,250 --> 01:56:09,330
at 475 for about 20 minutes,
and this looks fantastic.
2171
01:56:09,365 --> 01:56:10,980
So, let's go ahead and cut it up.
2172
01:56:19,290 --> 01:56:20,490
And let's give it a try.
2173
01:56:23,837 --> 01:56:27,060
And remember, the Parmesan
cheese that I made earlier?
2174
01:56:27,095 --> 01:56:29,060
Let's put a little bit of that on there.
2175
01:56:33,050 --> 01:56:34,320
Mm, it's gonna be great.
2176
01:56:35,290 --> 01:56:36,680
And I like a little bit of pepper,
2177
01:56:36,715 --> 01:56:38,130
but that's totally up to you.
2178
01:56:39,840 --> 01:56:40,673
Okay.
2179
01:56:41,553 --> 01:56:42,700
Let's go ahead and give it a try.
2180
01:56:46,120 --> 01:56:47,620
Mm, that's so good.
2181
01:56:49,410 --> 01:56:52,284
Your family's gonna love this, mm.
2182
01:56:54,580 --> 01:56:55,735
Today, I'm gonna be making
2183
01:56:55,770 --> 01:56:58,065
vegetable barley soup in the slow cooker.
2184
01:56:58,100 --> 01:57:01,175
I'm gonna be usin' some
carrots, some zucchini,
2185
01:57:01,210 --> 01:57:05,630
some celery, some great
white beans, diced tomatoes,
2186
01:57:05,665 --> 01:57:07,830
an onion, and of course, some barley,
2187
01:57:07,865 --> 01:57:08,745
but let's first go ahead
2188
01:57:08,780 --> 01:57:11,390
and get started on choppin'
up these vegetables.
2189
01:58:28,580 --> 01:58:31,830
Okay, now it's time to put in
the rest of the ingredients.
2190
01:58:31,865 --> 01:58:34,980
I usually put in a
tablespoon of ground garlic,
2191
01:58:36,430 --> 01:58:38,590
a tablespoon of dried parsley,
2192
01:58:40,320 --> 01:58:42,190
a tablespoon of regular sugar,
2193
01:58:44,832 --> 01:58:45,832
a couple bay leaves,
2194
01:58:47,620 --> 01:58:49,930
and then a tablespoon
of Worcestershire sauce.
2195
01:58:49,965 --> 01:58:51,135
Now, this is the Worcestershire sauce
2196
01:58:51,170 --> 01:58:54,190
that I found at the local
store that is vegan.
2197
01:58:54,225 --> 01:58:55,560
It has no fish in it.
2198
01:58:57,860 --> 01:58:58,910
A little bit of salt.
2199
01:59:01,370 --> 01:59:03,000
Of course, some pepper.
2200
01:59:07,530 --> 01:59:10,850
I have a can of diced tomatoes,
2201
01:59:13,617 --> 01:59:16,170
a can of great white Northern beans,
2202
01:59:17,580 --> 01:59:19,080
one cup of barley.
2203
01:59:21,140 --> 01:59:23,520
So, I've got 32 ounces of vegetable broth
2204
01:59:26,790 --> 01:59:30,140
and another 32 ounces of vegetable broth.
2205
01:59:34,080 --> 01:59:35,245
And that's pretty much it.
2206
01:59:35,280 --> 01:59:36,980
We'll go ahead and give it a stir.
2207
01:59:47,060 --> 01:59:48,260
And we'll go ahead and put this on low
2208
01:59:48,295 --> 01:59:50,285
for about eight hours.
2209
01:59:50,320 --> 01:59:52,860
Aw, this has been cookin'
all day, and let me tell ya,
2210
01:59:52,895 --> 01:59:55,930
it is makin' the house smell really nice.
2211
01:59:55,965 --> 01:59:58,590
Let's check it out, mm.
2212
02:00:02,080 --> 02:00:03,370
Lookin' really good.
2213
02:00:10,090 --> 02:00:12,013
Aw, that looks fantastic, mm.
2214
02:00:14,920 --> 02:00:16,430
Let's go ahead and check it out.
2215
02:00:20,190 --> 02:00:21,023
Mm.
2216
02:00:21,950 --> 02:00:23,950
Very good, I love the tomatoes in there.
2217
02:00:24,930 --> 02:00:27,647
So good, your family's gonna love it.
2218
02:00:30,080 --> 02:00:32,840
Today, I'm gonna be making
hummus from scratch.
2219
02:00:32,875 --> 02:00:33,675
Now, you're probably gonna ask,
2220
02:00:33,710 --> 02:00:35,165
why would you make hummus from scratch
2221
02:00:35,200 --> 02:00:37,775
when you can just go to the
grocery store and buy it?
2222
02:00:37,810 --> 02:00:40,470
Well, the thing is about the
hummus at the grocery store
2223
02:00:40,505 --> 02:00:43,130
has a lot of olive oil in it,
and we all know edible oils
2224
02:00:43,165 --> 02:00:45,190
are not exactly that great for us.
2225
02:00:45,225 --> 02:00:46,335
Now, my version lasts
2226
02:00:46,370 --> 02:00:48,850
a little bit under a
week in the refrigerator,
2227
02:00:48,885 --> 02:00:50,410
but the stuff you buy in the grocery store
2228
02:00:50,445 --> 02:00:51,565
can last a lot longer,
2229
02:00:51,600 --> 02:00:53,775
so that makes me think
that there's probably
2230
02:00:53,810 --> 02:00:55,950
a lot of additives and
preservatives in it.
2231
02:00:55,985 --> 02:00:58,197
Now today, I'm gonna be making it
2232
02:00:58,232 --> 02:01:00,256
with a 15-ounce can of chickpeas
2233
02:01:00,291 --> 02:01:02,245
that I've drained and rinsed.
2234
02:01:02,280 --> 02:01:04,015
I've got a couple cloves of garlic,
2235
02:01:04,050 --> 02:01:06,350
a little bit of lemon, and of
course, some vegetable broth.
2236
02:01:06,385 --> 02:01:07,935
So, let's go ahead and get started.
2237
02:01:07,970 --> 02:01:12,170
First thing I do is put my
chickpeas in my food processor
2238
02:01:13,630 --> 02:01:15,880
and then get started on
mincing up my garlic.
2239
02:01:26,940 --> 02:01:29,515
Okay, so now I like to add all my spices.
2240
02:01:29,550 --> 02:01:32,960
I usually like to go with a
teaspoon of Dijon mustard,
2241
02:01:37,031 --> 02:01:39,010
and I like to put 1/2
a teaspoon of tamari,
2242
02:01:39,045 --> 02:01:40,110
it's totally optional,
2243
02:01:41,180 --> 02:01:44,002
but I like a little bit
of that tamari in there.
2244
02:01:44,037 --> 02:01:45,470
A little bit of salt and pepper.
2245
02:01:47,540 --> 02:01:49,165
I like to put in a little bit of flaxseed,
2246
02:01:49,200 --> 02:01:52,180
whenever I can, put a little
bit of ground flaxseed,
2247
02:01:53,350 --> 02:01:54,430
just like a teaspoon.
2248
02:01:55,760 --> 02:01:58,690
Then I like to put in a
tablespoon of tomato paste.
2249
02:01:59,660 --> 02:02:00,825
This is totally optional.
2250
02:02:00,860 --> 02:02:03,740
I just like that taste of just
a little bit of that tomato,
2251
02:02:03,775 --> 02:02:05,960
a little bit of that garlic in there.
2252
02:02:07,570 --> 02:02:10,120
Okay, go ahead and cut up a lemon.
2253
02:02:11,260 --> 02:02:13,860
Let's get my lemon juice in there.
2254
02:02:18,384 --> 02:02:21,903
Okay, squeeze one half,
of course, the other half.
2255
02:02:25,302 --> 02:02:29,230
Then, I've got some vegetable
broth on the side ready to go,
2256
02:02:29,265 --> 02:02:31,230
but let's put just a little bit in there
2257
02:02:32,561 --> 02:02:33,461
to get it started.
2258
02:02:46,624 --> 02:02:47,915
As you can see, it's a little dry,
2259
02:02:47,950 --> 02:02:51,230
so I go ahead and put in a
little bit more vegetable broth.
2260
02:02:52,570 --> 02:02:54,040
Okay, and that's totally up to you.
2261
02:02:54,075 --> 02:02:55,510
It's the consistency that you like.
2262
02:02:56,626 --> 02:02:57,424
I don't like it so pasty.
2263
02:02:57,459 --> 02:02:59,010
I like it a little bit more smooth.
2264
02:03:04,250 --> 02:03:05,600
Let's get it off the sides.
2265
02:03:10,780 --> 02:03:13,430
Okay, I'm gonna put a little
bit more broth in there.
2266
02:03:22,463 --> 02:03:26,046
All right, this is
lookin' really good now.
2267
02:03:26,889 --> 02:03:28,440
Go ahead and put this on a bowl.
2268
02:03:38,334 --> 02:03:39,167
Mm.
2269
02:03:41,160 --> 02:03:43,530
Okay, so now I'm gonna go
ahead and cut up my pita.
2270
02:03:45,510 --> 02:03:47,295
So, I've got one of my pizza cutters,
2271
02:03:47,330 --> 02:03:49,510
so I'm just gonna go
ahead and cut this up.
2272
02:04:00,930 --> 02:04:03,570
And there ya go, this gonna be great.
2273
02:04:03,605 --> 02:04:06,000
I can't wait, mm.
2274
02:04:08,580 --> 02:04:11,550
Mm, that's why I love all
those spices in there.
2275
02:04:12,470 --> 02:04:15,065
That's so good, but it's homemade.
2276
02:04:15,100 --> 02:04:18,170
I know what's in it, that's
the fun part about it.
2277
02:04:18,205 --> 02:04:20,288
Mm, I'm gonna enjoy this, mm.
2278
02:04:22,160 --> 02:04:26,420
Today, I'm gonna be making
Mexican tomato, beans, and rice.
2279
02:04:26,455 --> 02:04:29,797
It's gonna have some
garlic, some jalapeno,
2280
02:04:29,832 --> 02:04:33,081
lime, orange, some onion, some cilantro,
2281
02:04:33,116 --> 02:04:36,295
fire roasted tomatoes, some lettuce,
2282
02:04:36,330 --> 02:04:38,585
and of course, three cans of black beans,
2283
02:04:38,620 --> 02:04:41,990
but first, let go ahead and
get started on our rice.
2284
02:04:42,025 --> 02:04:43,572
Okay, so first, let's go ahead
2285
02:04:43,607 --> 02:04:45,423
and start mincing up the onion,
2286
02:04:45,458 --> 02:04:47,240
the jalapeno, and the garlic.
2287
02:05:36,540 --> 02:05:38,440
Okay, let's add a little bit of water.
2288
02:05:53,750 --> 02:05:57,260
Okay, so I like to put a
couple tablespoons of cumin,
2289
02:06:00,130 --> 02:06:02,210
one tablespoon of chili powder.
2290
02:06:21,760 --> 02:06:23,555
Okay, while this is sauteing,
2291
02:06:23,590 --> 02:06:25,025
I wanna put just a little bit of water.
2292
02:06:25,060 --> 02:06:27,910
That buys me some time, so I
can get started on my sauce.
2293
02:06:37,040 --> 02:06:40,030
Okay, so now I'm gonna go
ahead on my butter sauce.
2294
02:06:40,065 --> 02:06:43,100
I go with about 1/4 of nutritional yeast,
2295
02:06:44,730 --> 02:06:47,180
1/2 a cup of unsweetened almond milk.
2296
02:06:48,894 --> 02:06:51,194
I've got some salt and
pepper all ready to go.
2297
02:06:54,130 --> 02:06:55,600
And I'll give this a little stir.
2298
02:07:02,060 --> 02:07:03,220
Okay, that's lookin' pretty good.
2299
02:07:03,255 --> 02:07:04,855
We'll save this for later.
2300
02:07:04,890 --> 02:07:06,745
Had to add a little bit of water,
2301
02:07:06,780 --> 02:07:09,435
give me some time while
I work on my dressing.
2302
02:07:09,470 --> 02:07:12,090
Now, the dressing, I
used white wine vinegar,
2303
02:07:12,125 --> 02:07:14,015
about three tablespoons,
2304
02:07:14,050 --> 02:07:15,735
I got a little bit of salt and pepper,
2305
02:07:15,770 --> 02:07:19,430
one tablespoon of sugar,
and of course, the orange.
2306
02:07:21,082 --> 02:07:23,482
So, we'll go ahead and
put the vinegar in there,
2307
02:07:25,372 --> 02:07:26,472
a little bit of sugar,
2308
02:07:28,144 --> 02:07:29,194
some salt and pepper,
2309
02:07:30,110 --> 02:07:32,550
and of course, the orange.
2310
02:07:50,461 --> 02:07:53,540
All right, and that's pretty
much it with the dressing.
2311
02:07:53,575 --> 02:07:56,590
It's a nice sweet but
yet sour, kinda tangy.
2312
02:07:58,340 --> 02:08:00,790
I'll put that aside while
I continue on the rest.
2313
02:08:08,320 --> 02:08:09,945
Okay, now let's go ahead
2314
02:08:09,980 --> 02:08:13,230
and add our fire roasted can of tomatoes
2315
02:08:16,460 --> 02:08:19,390
and of course, our three
cans of black beans.
2316
02:08:23,180 --> 02:08:24,490
Start warmin' all this up.
2317
02:08:28,410 --> 02:08:30,185
Remember, if it gets a little too dry,
2318
02:08:30,220 --> 02:08:31,960
go ahead and put a little bit of water in.
2319
02:08:34,570 --> 02:08:37,005
Okay, so now that that's simmering,
2320
02:08:37,040 --> 02:08:40,450
let's go ahead and cut
up a little bit of lime.
2321
02:08:53,120 --> 02:08:56,380
Okay, and we'll cut up some cilantro.
2322
02:09:21,440 --> 02:09:23,950
Okay, put a little bit
of cilantro in there.
2323
02:09:29,290 --> 02:09:33,330
Save this other half for the garnish.
2324
02:09:34,770 --> 02:09:36,980
And let's go ahead and
chop up some lettuce.
2325
02:09:46,489 --> 02:09:47,739
Let's get this mixin' in.
2326
02:10:02,059 --> 02:10:03,924
All right, that's lookin' pretty good.
2327
02:10:03,959 --> 02:10:05,755
Let's go ahead and check on our rice.
2328
02:10:05,790 --> 02:10:08,910
Okay, so I've warmed up my
butter sauce that I made earlier,
2329
02:10:08,945 --> 02:10:10,099
so it's nice and warm.
2330
02:10:10,134 --> 02:10:11,218
So, I'm just gonna drizzle
2331
02:10:11,253 --> 02:10:15,930
a little bit of the
butter sauce on my rice.
2332
02:10:18,600 --> 02:10:21,760
And I'm gonna go ahead and
get some beans and tomatoes.
2333
02:10:30,270 --> 02:10:31,900
A little bit of cilantro.
2334
02:10:34,410 --> 02:10:36,410
I like a little bit of lettuce on there.
2335
02:10:38,750 --> 02:10:40,355
And then, my dressing.
2336
02:10:40,390 --> 02:10:41,940
Give it a little bit of a stir.
2337
02:10:49,380 --> 02:10:51,760
And put a little bit even on the lettuce.
2338
02:10:51,795 --> 02:10:52,967
There ya go.
2339
02:10:53,002 --> 02:10:54,105
All right.
2340
02:10:54,140 --> 02:10:56,665
Aw, this is gonna be nice.
2341
02:10:56,700 --> 02:11:00,120
Just mix a little bit of the
rice and beans in there, mm.
2342
02:11:01,714 --> 02:11:02,790
It's gonna be so good.
2343
02:11:04,810 --> 02:11:05,643
Mm.
2344
02:11:07,850 --> 02:11:09,195
So good.
2345
02:11:09,230 --> 02:11:12,900
The dressing is awesome,
but this is rice and beans,
2346
02:11:12,935 --> 02:11:16,405
little bit of tomato, mm, it's so good.
2347
02:11:16,440 --> 02:11:18,670
Our daughter's in her
year of medical school,
2348
02:11:18,705 --> 02:11:21,204
and I asked her, what's a typical,
2349
02:11:21,239 --> 02:11:25,195
what kind of nutrition
course did she take,
2350
02:11:25,230 --> 02:11:28,820
and she said, they had us
do 20 hours of nutrition
2351
02:11:28,855 --> 02:11:30,205
to become an MD.
2352
02:11:30,240 --> 02:11:32,010
Any thoughts on that?
2353
02:11:33,240 --> 02:11:35,065
- So several surveys have shown
2354
02:11:35,100 --> 02:11:37,500
that about 20 hours in four
years of medical school
2355
02:11:37,535 --> 02:11:40,442
is average of nutrition training,
2356
02:11:40,477 --> 02:11:43,315
so she actually is not doing badly
2357
02:11:43,350 --> 02:11:47,310
by the super terrible
metric across the system.
2358
02:11:48,150 --> 02:11:50,300
Doctors are not trained
in nutrition at all,
2359
02:11:50,335 --> 02:11:53,557
and if they do get nutrition training,
2360
02:11:53,592 --> 02:11:56,871
it's not likely related to disease.
2361
02:11:56,906 --> 02:11:59,733
To be honest, it's mostly biochemistry.
2362
02:11:59,768 --> 02:12:02,334
It's probably related to the Krebs cycle
2363
02:12:02,369 --> 02:12:04,739
or protein metabolism
or this type of stuff
2364
02:12:04,774 --> 02:12:07,017
you remember for the
test and then you forget
2365
02:12:07,052 --> 02:12:09,260
the biochemical steps
and blah, blah, blah.
2366
02:12:10,930 --> 02:12:12,560
And it's a shame because most doctors
2367
02:12:12,595 --> 02:12:14,155
will admit that nutrition and lifestyle
2368
02:12:14,190 --> 02:12:18,570
has a major role on most
of the diseases they treat,
2369
02:12:20,399 --> 02:12:22,400
and yet, there's no training.
2370
02:12:22,435 --> 02:12:23,355
And the reason is
2371
02:12:23,390 --> 02:12:26,510
is because it's not really
considered real medicine.
2372
02:12:26,545 --> 02:12:29,630
Even if a doctor really wants
to spend time doing that,
2373
02:12:29,665 --> 02:12:30,865
it's hard to get reimbursed
2374
02:12:30,900 --> 02:12:33,380
for doing that type of counseling or work.
2375
02:12:33,415 --> 02:12:35,397
So, it's a trade school, right,
2376
02:12:35,432 --> 02:12:37,380
medical school is sort of a trade,
2377
02:12:37,415 --> 02:12:39,835
and you're training people
2378
02:12:39,870 --> 02:12:41,989
to do things that they can get paid for.
2379
02:12:43,300 --> 02:12:46,745
So, I mean, that's an oversimplification,
2380
02:12:46,780 --> 02:12:50,155
but what we consider to be real medicine
2381
02:12:50,190 --> 02:12:52,970
tends to be drugs and
surgery, which is unfortunate
2382
02:12:53,005 --> 02:12:56,190
because lifestyle is really at the base
2383
02:12:56,225 --> 02:12:57,890
of so many of our common diseases.
2384
02:12:58,980 --> 02:13:02,795
- Yeah, it's unfortunate
because we go to a doctor,
2385
02:13:02,830 --> 02:13:07,830
let's say, and we have no one
else to really ask, you know?
2386
02:13:08,180 --> 02:13:10,765
Is my diet causing some of these things?
2387
02:13:10,800 --> 02:13:13,315
And, you know, I would
ask those questions,
2388
02:13:13,350 --> 02:13:16,230
even though I really knew
what I was talking about,
2389
02:13:16,265 --> 02:13:18,055
just to see, and I was really surprised
2390
02:13:18,090 --> 02:13:21,830
at the mixed elements that
they said to introduce,
2391
02:13:21,865 --> 02:13:23,845
like fish oils and stuff like that,
2392
02:13:23,880 --> 02:13:26,790
triglycerides are a little
high, get some fish oil.
2393
02:13:26,825 --> 02:13:27,975
That'll fix it.
2394
02:13:28,010 --> 02:13:32,730
- Physicians suffer severe
nutrition deficiency in education
2395
02:13:32,765 --> 02:13:36,340
and most doctors are just
never taught about the power
2396
02:13:36,375 --> 02:13:39,625
that healthy dietary choices can have,
2397
02:13:39,660 --> 02:13:42,790
and so, they graduate
without this powerful tool
2398
02:13:42,825 --> 02:13:44,195
in their medical toolbox.
2399
02:13:44,230 --> 02:13:47,750
Of course, there's other kind
of institutional constraints,
2400
02:13:47,785 --> 02:13:49,705
the time, reimbursement,
2401
02:13:49,740 --> 02:13:51,615
many doctors just simply aren't paid
2402
02:13:51,650 --> 02:13:55,090
for educating people about
making healthier choices.
2403
02:13:55,125 --> 02:13:58,495
Of course, you know, big
pharma, the drug companies
2404
02:13:58,530 --> 02:14:03,090
play a role in transforming
medical education and practice.
2405
02:14:03,950 --> 02:14:08,905
But yeah, most doctors just
never, just were never taught,
2406
02:14:08,940 --> 02:14:13,860
so the average nutrition
education on the order of 20 hours
2407
02:14:15,200 --> 02:14:17,365
out of thousands of hours
pre-clinical instruction,
2408
02:14:17,400 --> 02:14:19,550
whereas most deaths are
preventable in the United States
2409
02:14:19,585 --> 02:14:20,875
and related to nutrition.
2410
02:14:20,910 --> 02:14:23,960
So obviously, nutrition
is number one thing
2411
02:14:23,995 --> 02:14:25,322
taught in medical school, right?
2412
02:14:25,357 --> 02:14:26,650
Obviously, it's the number one thing
2413
02:14:26,685 --> 02:14:27,595
your doctor talks to you about
2414
02:14:27,630 --> 02:14:29,840
at every single medical visit, right?
2415
02:14:29,875 --> 02:14:32,015
How could there be this disconnect
2416
02:14:32,050 --> 02:14:34,300
between the science and
the practice of medicine,
2417
02:14:34,335 --> 02:14:36,550
and mostly, it's just
ignorance, they never knew,
2418
02:14:36,585 --> 02:14:38,462
but you share with doctors how,
2419
02:14:38,497 --> 02:14:40,305
I mean, it's very frustrating
2420
02:14:40,340 --> 02:14:42,685
to practice primary
care medicine these days
2421
02:14:42,720 --> 02:14:45,030
'cause most the patients
come into your office,
2422
02:14:45,065 --> 02:14:45,828
you can't help.
2423
02:14:45,863 --> 02:14:48,756
I mean, you just kinda
slow down the rate at which
2424
02:14:48,791 --> 02:14:51,650
they kinda spiral down to
death with chronic disease,
2425
02:14:51,685 --> 02:14:53,285
but here's a tool where your patients
2426
02:14:53,320 --> 02:14:55,910
can actually get better and
kind of reignites that spark
2427
02:14:55,945 --> 02:14:58,500
of why we all went into
medicine in the first place,
2428
02:14:58,535 --> 02:14:59,345
right, to help people.
2429
02:14:59,380 --> 02:15:01,215
I mean, if wanted to make money,
2430
02:15:01,250 --> 02:15:03,110
we'd go stock broker or something, right?
2431
02:15:03,145 --> 02:15:04,325
But no, people go into medicine
2432
02:15:04,360 --> 02:15:06,230
because they want to
take care of sick people,
2433
02:15:06,265 --> 02:15:07,615
and finally, there's something
2434
02:15:07,650 --> 02:15:10,075
we can actually do for these patients
2435
02:15:10,110 --> 02:15:14,470
and can really kinda revolutionize
the practice of medicine
2436
02:15:14,505 --> 02:15:16,410
for patients and providers a like.
2437
02:15:17,400 --> 02:15:19,795
- Doctors don't know nutrition.
2438
02:15:19,830 --> 02:15:22,125
I've spoken to a lot of medical schools,
2439
02:15:22,160 --> 02:15:25,930
at least 150 or maybe close to
200 now, all over the place,
2440
02:15:27,170 --> 02:15:28,675
and so, the message I bring to them,
2441
02:15:28,710 --> 02:15:32,170
and I'm gratified that they're
takin' that kind of interest,
2442
02:15:32,205 --> 02:15:34,682
that I'm even invited to
come to speak about this
2443
02:15:34,717 --> 02:15:37,160
'cause I'm quite, as I did
just yesterday morning,
2444
02:15:37,195 --> 02:15:40,070
I say, you know, your whole profession
2445
02:15:40,105 --> 02:15:44,215
is focused on the wrong thing.
2446
02:15:44,250 --> 02:15:46,700
And furthermore, you're not trained,
2447
02:15:46,735 --> 02:15:49,115
so you don't really have the knowledge
2448
02:15:49,150 --> 02:15:51,538
to be able to judge
what I'm talking about.
2449
02:15:51,573 --> 02:15:52,336
- Yeah.
2450
02:15:52,371 --> 02:15:55,280
- Kinda thing, I mean,
it's a tough message,
2451
02:15:55,315 --> 02:15:58,190
but you know, I do it, obviously politely,
2452
02:15:58,225 --> 02:15:59,685
and I totally understand
2453
02:15:59,720 --> 02:16:02,570
because these are people just
like me or everybody else,
2454
02:16:02,605 --> 02:16:04,630
they wanted, in fact, they're better,
2455
02:16:04,665 --> 02:16:06,135
they're servin' the public,
2456
02:16:06,170 --> 02:16:10,025
but they didn't know that
the best solution for health
2457
02:16:10,060 --> 02:16:13,880
is the one area of medical
science they don't hear about,
2458
02:16:15,080 --> 02:16:19,100
even if nutrition is taught,
and I would argue at ASU,
2459
02:16:19,135 --> 02:16:22,760
the nutrition that your
daughter may have had
2460
02:16:22,795 --> 02:16:24,465
is largely biochemical in nature
2461
02:16:24,500 --> 02:16:27,206
because they take the
biochemical discussion
2462
02:16:27,241 --> 02:16:29,912
and they call that nutritional discussion.
2463
02:16:29,947 --> 02:16:31,965
And it's not really quite fair.
2464
02:16:32,000 --> 02:16:33,605
It's good to have the
biochemistry background,
2465
02:16:33,640 --> 02:16:36,420
as I said before, because
she'll be in a better position
2466
02:16:36,455 --> 02:16:40,175
to be able to look at the information
2467
02:16:40,210 --> 02:16:44,450
in a more informed way this
summer in college by doing that.
2468
02:16:44,485 --> 02:16:47,762
- Well, she knows a lot about the science
2469
02:16:47,797 --> 02:16:51,040
of how the body works,
how the medication-
2470
02:16:51,075 --> 02:16:51,838
- It's very important.
2471
02:16:51,873 --> 02:16:52,955
- Works, and everything like that.
2472
02:16:52,990 --> 02:16:56,700
She understands all that,
but it's just interesting
2473
02:16:56,735 --> 02:16:59,965
when we go out to dinner, you know,
2474
02:17:00,000 --> 02:17:03,380
I'm surprised at the amount
of education that doctors get,
2475
02:17:03,415 --> 02:17:07,110
and yet, I talk to 'em about this,
2476
02:17:07,145 --> 02:17:08,915
they look at me like-
2477
02:17:08,950 --> 02:17:10,706
- That's right, that's
part of the problem.
2478
02:17:12,980 --> 02:17:15,210
- Today, I'm gonna be
makin' barbecue bean wraps.
2479
02:17:15,245 --> 02:17:17,877
I'm gonna be makin' it with rainbow chard,
2480
02:17:17,912 --> 02:17:20,510
a half a sweet onion, some bell pepper,
2481
02:17:20,545 --> 02:17:21,325
and some pinto beans,
2482
02:17:21,360 --> 02:17:24,260
but first, let's go ahead and
get started with the sauce.
2483
02:17:24,295 --> 02:17:26,415
Now, it took me a while to
find some barbecue sauce
2484
02:17:26,450 --> 02:17:29,250
at my local grocery store that
doesn't have any oil in it.
2485
02:17:29,285 --> 02:17:32,340
So, this is one cup of barbecue sauce,
2486
02:17:32,375 --> 02:17:34,852
one teaspoon of balsamic vinegar,
2487
02:17:34,887 --> 02:17:37,330
one teaspoon of Dijon mustard,
2488
02:17:41,310 --> 02:17:43,840
one tablespoon of brown
sugar, now this is optional,
2489
02:17:43,875 --> 02:17:46,000
but I like a little bit
of sweetness in there.
2490
02:17:46,035 --> 02:17:47,900
Okay, we'll give this a bit of a stir.
2491
02:17:52,610 --> 02:17:55,510
Okay, and now I got three
cans of pinto beans.
2492
02:17:55,545 --> 02:17:57,440
I've drained and rinsed them already.
2493
02:17:57,475 --> 02:17:59,615
Go ahead and put those in there,
2494
02:17:59,650 --> 02:18:01,600
and we'll give this a nice gentle stir.
2495
02:18:03,820 --> 02:18:06,900
Get this barbecue sauce
all mixed around the beans.
2496
02:18:11,744 --> 02:18:13,520
All right, that's lookin' pretty good.
2497
02:18:13,555 --> 02:18:14,318
Now, let's go ahead
2498
02:18:14,353 --> 02:18:16,790
and get started on choppin'
up some of these vegetables.
2499
02:18:16,825 --> 02:18:19,185
I'm gonna be using half of
an onion on this recipe.
2500
02:18:19,220 --> 02:18:21,940
I'll just go ahead and save the
other half for another meal.
2501
02:18:28,400 --> 02:18:30,450
So, I like to dice these up pretty small.
2502
02:18:40,760 --> 02:18:42,325
All right, so I'll go ahead
2503
02:18:42,360 --> 02:18:45,240
and use the other half of the
bell pepper for another meal.
2504
02:18:45,275 --> 02:18:47,213
But let's get this onion chopped up.
2505
02:19:00,380 --> 02:19:02,680
Then we'll go ahead and
put this in with the beans.
2506
02:19:06,540 --> 02:19:08,290
So, we'll go ahead and mix this in.
2507
02:19:13,540 --> 02:19:16,190
Now, we'll go ahead and
cover this and put it on low.
2508
02:19:18,110 --> 02:19:18,908
Okay, so now it's time
2509
02:19:18,943 --> 02:19:21,440
to go ahead and cut the
chard into wrap pieces.
2510
02:19:35,360 --> 02:19:36,315
Okay, so now you can see
2511
02:19:36,350 --> 02:19:38,750
that I have 'em in like
little wrap-size pieces.
2512
02:19:41,380 --> 02:19:42,735
Okay, so the beans are done.
2513
02:19:42,770 --> 02:19:44,600
I had to cook 'em on low with a lid,
2514
02:19:44,635 --> 02:19:45,857
but I had to keep an eye on 'em
2515
02:19:45,892 --> 02:19:47,080
to keep stirrin' 'em every so often
2516
02:19:47,115 --> 02:19:48,330
so they didn't scorch up.
2517
02:19:49,460 --> 02:19:51,310
Okay, so let's go ahead and make one.
2518
02:19:52,220 --> 02:19:54,220
Let's grab a little bit of the bean mix.
2519
02:19:58,510 --> 02:20:00,612
Wow, this is gonna be good.
2520
02:20:00,647 --> 02:20:02,640
And you just kinda wrap it like a taco
2521
02:20:02,675 --> 02:20:04,190
and just go ahead and enjoy it.
2522
02:20:06,650 --> 02:20:10,810
Mm, that's so good, and
it's so good for you.
2523
02:20:11,670 --> 02:20:13,290
Mm, your family's gonna love this.
2524
02:20:16,620 --> 02:20:17,900
You know, when I was a kid growin' up,
2525
02:20:17,935 --> 02:20:19,765
I used to love mac and cheese.
2526
02:20:19,800 --> 02:20:22,035
It was just such a nice comfort food,
2527
02:20:22,070 --> 02:20:24,675
but unfortunately, it's
just not that good for us.
2528
02:20:24,710 --> 02:20:28,370
So, I came up with a recipe
that requires some carrots,
2529
02:20:28,405 --> 02:20:31,375
some gold potatoes,
some nutritional yeast,
2530
02:20:31,410 --> 02:20:34,220
some lemon juice, but the
first thing I usually do
2531
02:20:34,255 --> 02:20:35,405
is to get the water boiling
2532
02:20:35,440 --> 02:20:37,445
for both the noodles and the vegetables.
2533
02:20:37,480 --> 02:20:39,930
So, we'll go ahead and
get started on that first.
2534
02:21:04,080 --> 02:21:05,955
Okay, so the waters are boiling.
2535
02:21:05,990 --> 02:21:08,230
Let's go ahead and put the vegetables
2536
02:21:08,265 --> 02:21:09,400
into the boiling water.
2537
02:21:18,980 --> 02:21:20,830
Now, go ahead and put our noodles in.
2538
02:21:26,790 --> 02:21:28,320
So, this has been about 20 minutes,
2539
02:21:28,355 --> 02:21:30,182
and these are lookin' real good.
2540
02:21:30,217 --> 02:21:32,010
You wanna make sure that the carrots
2541
02:21:32,045 --> 02:21:34,127
are cooked all the way through,
2542
02:21:34,162 --> 02:21:36,175
so they can blend real easy.
2543
02:21:36,210 --> 02:21:38,750
So, I'll go ahead and put
this in my food processor.
2544
02:21:43,605 --> 02:21:44,438
There ya go.
2545
02:22:03,270 --> 02:22:04,103
Okay.
2546
02:22:05,762 --> 02:22:08,410
Okay, so that's about
the consistency I like,
2547
02:22:09,560 --> 02:22:12,750
over mashed potato-y kinda consistency.
2548
02:22:12,785 --> 02:22:14,157
So, that's lookin' real good.
2549
02:22:14,192 --> 02:22:15,495
Okay, so now we'll go ahead
2550
02:22:15,530 --> 02:22:17,830
and add the rest of the ingredients.
2551
02:22:17,865 --> 02:22:20,130
I usually go with about 1/2 a cup
2552
02:22:20,165 --> 02:22:21,680
of unsweetened almond milk,
2553
02:22:24,140 --> 02:22:26,680
1/2 a cup of nutritional yeast,
2554
02:22:28,620 --> 02:22:30,140
about a teaspoon of salt,
2555
02:22:33,730 --> 02:22:36,695
1/2 a teaspoon of garlic powder,
2556
02:22:36,730 --> 02:22:39,345
1/2 a teaspoon of onion powder,
2557
02:22:39,380 --> 02:22:41,960
1/2 a teaspoon of dry mustard,
2558
02:22:43,500 --> 02:22:47,550
and then I have about a
teaspoon of apple cider vinegar,
2559
02:22:48,940 --> 02:22:53,320
and then I always like to, ah, the lemon,
2560
02:22:53,355 --> 02:22:54,620
I like the lemon in there.
2561
02:22:55,570 --> 02:22:57,830
Go ahead, I think I used two lemons, so.
2562
02:23:08,310 --> 02:23:10,070
Yeah, this is lookin' really good.
2563
02:23:12,770 --> 02:23:14,715
So yeah, that's the
consistency that I like,
2564
02:23:14,750 --> 02:23:19,050
just it's kinda creamy,
it's really nice and creamy.
2565
02:23:19,085 --> 02:23:20,507
Look at that, that's great.
2566
02:23:20,542 --> 02:23:21,895
I don't want it to thin
2567
02:23:21,930 --> 02:23:24,580
because you wanna have it
so it's more like a cheese.
2568
02:23:24,615 --> 02:23:27,230
I'm gonna go ahead and pulse
this just a little bit more.
2569
02:23:30,650 --> 02:23:32,550
Okay, so the noodles are all done.
2570
02:23:33,930 --> 02:23:36,230
Let's go ahead and get
them out and drain 'em.
2571
02:23:39,275 --> 02:23:40,820
See, that's why I like the
sauce just a little bit thicker
2572
02:23:40,855 --> 02:23:41,655
'cause as you can see,
2573
02:23:41,690 --> 02:23:45,480
there's gonna be a little bit
of moisture on these noodles.
2574
02:23:45,515 --> 02:23:47,910
Go ahead and put these noodles in a bowl.
2575
02:23:54,420 --> 02:23:56,045
Now, that was a pound of noodles.
2576
02:23:56,080 --> 02:23:58,710
As you can see, I still
got a little bit left over,
2577
02:23:58,745 --> 02:24:01,305
but unfortunately, my dish,
wherever it is, over here
2578
02:24:01,340 --> 02:24:05,090
is not that big, so I'm gonna
be just kinda goin' with this.
2579
02:24:05,125 --> 02:24:07,310
So, it's almost a pound of noodles.
2580
02:24:08,290 --> 02:24:11,670
This is the extreme health
version of mac and cheese.
2581
02:24:11,705 --> 02:24:14,727
It doesn't require any
cashews and of course,
2582
02:24:14,762 --> 02:24:17,750
you understand that cashews
are very high in fat.
2583
02:24:17,785 --> 02:24:19,435
Now, if you wanna make this version
2584
02:24:19,470 --> 02:24:23,260
taste a little bit more like
traditional mac and cheese,
2585
02:24:23,295 --> 02:24:25,212
then go ahead and add some more
2586
02:24:25,247 --> 02:24:27,130
nutritional yeast and more salt.
2587
02:24:32,900 --> 02:24:34,750
Now, I've preheated my
oven at 400 degrees,
2588
02:24:34,785 --> 02:24:36,600
so I'm gonna go ahead
and put this in the oven
2589
02:24:36,635 --> 02:24:37,445
once I get done
2590
02:24:37,480 --> 02:24:39,950
but let's go ahead and
stir this up real nice.
2591
02:24:41,700 --> 02:24:42,725
Mm, this is lookin' really good.
2592
02:24:42,760 --> 02:24:44,610
Now, you can go ahead
and eat it just like this
2593
02:24:44,645 --> 02:24:46,460
or you can go ahead
and put it in the oven,
2594
02:24:46,495 --> 02:24:47,415
like I'm about to do.
2595
02:24:47,450 --> 02:24:49,795
I'm gonna put it at 400 degrees for about,
2596
02:24:49,830 --> 02:24:51,510
I don't know, 15 minutes,
we'll see how it looks.
2597
02:24:51,545 --> 02:24:53,565
I just wanna get that little brown,
2598
02:24:53,600 --> 02:24:55,800
little brownness to
happen on the top of it.
2599
02:25:03,460 --> 02:25:05,920
Go ahead and smooth this out a little bit.
2600
02:25:08,010 --> 02:25:09,745
Okay, this has been in the oven
2601
02:25:09,780 --> 02:25:12,867
for about 20 minutes at 400
degrees, and like I said,
2602
02:25:12,902 --> 02:25:16,560
if you like your mac and cheese
a little bit more buttery,
2603
02:25:16,595 --> 02:25:18,702
go ahead and add more nutritional yeast,
2604
02:25:18,737 --> 02:25:20,810
but let's go ahead and check this out.
2605
02:25:27,403 --> 02:25:28,250
This is gonna be good.
2606
02:25:31,640 --> 02:25:33,840
Mm, so good.
2607
02:25:35,790 --> 02:25:38,590
You know, Italian food is
a favorite at my house,
2608
02:25:38,625 --> 02:25:40,160
but sometimes, it can be a little daunting
2609
02:25:40,195 --> 02:25:40,958
trying to figure out
2610
02:25:40,993 --> 02:25:43,446
what the pasta at the
grocery store is made of.
2611
02:25:43,481 --> 02:25:45,795
Is it made with oil,
does it have eggs in it,
2612
02:25:45,830 --> 02:25:48,075
and what kind of flour
is it they're using?
2613
02:25:48,110 --> 02:25:50,840
But don't forget, gnocchi
is a great alternative
2614
02:25:50,875 --> 02:25:54,325
to an Italian dish and even some salads,
2615
02:25:54,360 --> 02:25:56,185
and it's relatively easy to make
2616
02:25:56,220 --> 02:25:57,975
and a lotta times, you can make it
2617
02:25:58,010 --> 02:25:59,370
with the stuff that you
have in your pantry,
2618
02:25:59,405 --> 02:26:02,125
provided you have a couple potatoes.
2619
02:26:02,160 --> 02:26:04,350
Now today, I'm gonna be making my gnocchi
2620
02:26:04,385 --> 02:26:05,995
with whole wheat flour,
2621
02:26:06,030 --> 02:26:07,545
and the reason why I'm doing that
2622
02:26:07,580 --> 02:26:11,230
is because I want a little
bit of that fiber in the meal.
2623
02:26:11,265 --> 02:26:12,635
The only thing is with whole wheat,
2624
02:26:12,670 --> 02:26:15,200
it does give it a little
bit more of a chewy texture,
2625
02:26:15,235 --> 02:26:17,255
and that might not be so
cool with your family,
2626
02:26:17,290 --> 02:26:20,180
but you can go ahead and
use whatever flour you want.
2627
02:26:20,215 --> 02:26:21,620
The first thing I usually like to do
2628
02:26:21,655 --> 02:26:23,362
is to get this water boiling,
2629
02:26:23,397 --> 02:26:25,070
so I can get my potatoes cooking.
2630
02:26:36,168 --> 02:26:37,168
Ah, water's boiling.
2631
02:26:38,090 --> 02:26:40,140
Let's go ahead and put these potatoes in.
2632
02:26:45,540 --> 02:26:48,140
Now, this should take about 15 minutes,
2633
02:26:48,175 --> 02:26:50,285
give or take a few, but I mean,
2634
02:26:50,320 --> 02:26:52,335
it all depends on if it's tender or not,
2635
02:26:52,370 --> 02:26:54,700
and I usually like to
just test it with a fork
2636
02:26:54,735 --> 02:26:56,895
just to see if it's just right.
2637
02:26:56,930 --> 02:26:58,845
Okay, so while my potatoes are boiling,
2638
02:26:58,880 --> 02:27:01,340
I'm gonna go ahead and
get my sauce started.
2639
02:27:01,375 --> 02:27:03,792
This is a basil marinara sauce
2640
02:27:03,827 --> 02:27:06,175
that I made a couple weeks ago.
2641
02:27:06,210 --> 02:27:08,010
I put it in some of these glass jars
2642
02:27:08,045 --> 02:27:09,775
and I actually put it in the freezer
2643
02:27:09,810 --> 02:27:14,420
as long as I have some space
in the glass for it to expand.
2644
02:27:14,455 --> 02:27:16,517
The thing I like about the glass jar,
2645
02:27:16,552 --> 02:27:18,276
if it's frozen, and I'm in a bind,
2646
02:27:18,311 --> 02:27:19,965
and I gotta, you know, no time,
2647
02:27:20,000 --> 02:27:21,820
I can always set this
in some boiling water
2648
02:27:21,855 --> 02:27:23,775
just to get that defrost process going
2649
02:27:23,810 --> 02:27:26,895
before I go ahead and start
warming it up for sauce,
2650
02:27:26,930 --> 02:27:31,930
but you can always get these
plastic commercial containers
2651
02:27:32,240 --> 02:27:34,110
that they sell, like on
Amazon or something like that,
2652
02:27:34,145 --> 02:27:35,580
and the thing that's nice about 'em
2653
02:27:35,615 --> 02:27:37,065
is the lid is really secure,
2654
02:27:37,100 --> 02:27:39,900
and as you can see, they
have that perforated edge,
2655
02:27:39,935 --> 02:27:41,845
and they work really nice.
2656
02:27:41,880 --> 02:27:44,565
But the only problem
is, once this is frozen,
2657
02:27:44,600 --> 02:27:47,250
I don't think I would
stick this in boiling water
2658
02:27:47,285 --> 02:27:49,547
to defrost them because
I'm not really sure
2659
02:27:49,582 --> 02:27:51,810
what kinda chemicals come off of plastic,
2660
02:27:51,845 --> 02:27:53,252
so I don't even go there.
2661
02:27:53,287 --> 02:27:54,625
So, the choice is yours.
2662
02:27:54,660 --> 02:27:57,950
So, let's go ahead and get
a sauce warmed up a bit.
2663
02:28:10,081 --> 02:28:13,497
Put my lid on and put this on low.
2664
02:28:15,030 --> 02:28:16,675
Okay, so it's been about 15 minutes.
2665
02:28:16,710 --> 02:28:19,120
Let's check to see how
these potatoes are doing.
2666
02:28:25,180 --> 02:28:26,730
Okay, let's check this out.
2667
02:28:27,940 --> 02:28:31,160
So as you can see, it's
still a little bit hard,
2668
02:28:31,195 --> 02:28:32,340
so I'm gonna go ahead and put these in
2669
02:28:32,375 --> 02:28:33,790
for just a little bit longer.
2670
02:28:36,719 --> 02:28:39,349
Okay, so the potatoes are done now.
2671
02:28:39,384 --> 02:28:41,980
Let's go ahead and get 'em outta there.
2672
02:28:55,040 --> 02:28:59,150
Now, what I usually like
to use is a potato ricer,
2673
02:29:00,150 --> 02:29:04,015
and what it does is if you use a masher,
2674
02:29:04,050 --> 02:29:08,240
it tends make a different
type of consistency,
2675
02:29:08,275 --> 02:29:12,395
but as you can see, the
ricer has a different,
2676
02:29:12,430 --> 02:29:16,230
you know, small holes, this
other one has different dies,
2677
02:29:16,265 --> 02:29:20,030
but as you can see, this is
the size that like to do.
2678
02:29:20,065 --> 02:29:22,515
So, it's pretty simple to operate.
2679
02:29:22,550 --> 02:29:24,850
All you do is put your
potatoes down in there,
2680
02:29:25,760 --> 02:29:28,120
and then go ahead and just rice 'em out.
2681
02:29:34,820 --> 02:29:39,080
Okay, let's grab another
potato, couple more maybe.
2682
02:29:39,115 --> 02:29:39,913
There ya go.
2683
02:29:43,700 --> 02:29:45,000
And here we go some more.
2684
02:29:48,640 --> 02:29:51,255
Okay, now I've got my potatoes boiled
2685
02:29:51,290 --> 02:29:53,835
and pushed through a potato ricer,
2686
02:29:53,870 --> 02:29:56,670
so now it's time to go ahead
and put some salt in there.
2687
02:30:02,900 --> 02:30:07,320
And then, the wheat
flour or whatever flour.
2688
02:30:08,720 --> 02:30:11,580
Now, here's the thing about gnocchi.
2689
02:30:12,430 --> 02:30:16,510
It's basically two parts
potato to one part flour,
2690
02:30:16,545 --> 02:30:19,217
but it all depends on
how wet everything is,
2691
02:30:19,252 --> 02:30:21,890
but you wanna turn it
into that gnocchi dough.
2692
02:30:36,900 --> 02:30:39,340
Okay, so now I've got my
dough all ready to go,
2693
02:30:39,375 --> 02:30:41,695
it's time to start makin' the gnocchi.
2694
02:30:41,730 --> 02:30:44,890
Now as you can see, it's
got that consistency
2695
02:30:44,925 --> 02:30:46,905
that's not exactly sticky,
2696
02:30:46,940 --> 02:30:50,160
but it's just enough where
I can mold it up into a roll
2697
02:30:50,195 --> 02:30:51,345
and start cutting it up.
2698
02:30:51,380 --> 02:30:54,600
So, the first thing I usually like to do
2699
02:30:54,635 --> 02:30:57,820
is to just divide it up into quarters.
2700
02:30:58,680 --> 02:31:01,070
Then I'll go ahead and make out a roll.
2701
02:31:09,800 --> 02:31:12,185
Okay, so now I've rolled
it out into like a tube,
2702
02:31:12,220 --> 02:31:14,920
so I'm gonna go ahead and
cut it into one-inch pieces.
2703
02:31:21,200 --> 02:31:24,640
Okay, so to make your gnocchi
a little bit more authentic,
2704
02:31:24,675 --> 02:31:26,505
you can always put a little bit of design
2705
02:31:26,540 --> 02:31:29,030
with the back of your fork,
and the way you do that
2706
02:31:29,065 --> 02:31:30,875
is you just kinda press with your fingers
2707
02:31:30,910 --> 02:31:35,367
and roll it so it gives
it that perforated design.
2708
02:31:36,290 --> 02:31:37,915
Now, you can either go ahead
2709
02:31:37,950 --> 02:31:40,555
and freeze these for another time,
2710
02:31:40,590 --> 02:31:42,340
and the way you do that
is I would put these
2711
02:31:42,375 --> 02:31:44,955
on a cookie dish or something like that,
2712
02:31:44,990 --> 02:31:47,490
so they can be separated,
put 'em in the freezer,
2713
02:31:47,525 --> 02:31:48,385
and then when they're frozen,
2714
02:31:48,420 --> 02:31:51,325
go ahead and put them
in a re-closable bag,
2715
02:31:51,360 --> 02:31:54,260
but for now, I'm gonna go ahead
and we're gonna eat these.
2716
02:31:55,660 --> 02:31:57,215
So, now my water is boiling,
2717
02:31:57,250 --> 02:31:59,250
so I'm gonna go ahead and scoop these up
2718
02:32:00,090 --> 02:32:01,340
and start puttin' 'em in.
2719
02:32:06,240 --> 02:32:08,495
Okay, now they're all in there,
2720
02:32:08,530 --> 02:32:10,745
and usually, gnocchi when it's cooked,
2721
02:32:10,780 --> 02:32:12,960
is it basically just comes to the top.
2722
02:32:13,880 --> 02:32:17,230
Okay, so now I go ahead and
add just a little bit of salt
2723
02:32:17,265 --> 02:32:18,370
and let this cook up.
2724
02:32:19,650 --> 02:32:22,110
Okay, all the gnocchi
has risen to the top.
2725
02:32:22,145 --> 02:32:23,860
It's time to go ahead and serve it.
2726
02:32:29,415 --> 02:32:31,215
I like to get off all that moisture.
2727
02:32:37,550 --> 02:32:39,050
We'll put some sauce on there.
2728
02:32:46,120 --> 02:32:48,255
Maybe a little bit of basil,
2729
02:32:48,290 --> 02:32:50,820
and as you can see, that looks amazing.
2730
02:32:52,046 --> 02:32:53,746
This is gonna be good, I can tell.
2731
02:32:55,740 --> 02:32:56,573
Mm.
2732
02:32:58,490 --> 02:32:59,323
That's so good.
2733
02:33:00,380 --> 02:33:03,240
So, if you're looking for a
relatively easy meal to make,
2734
02:33:03,275 --> 02:33:04,772
gnocchi is not that difficult,
2735
02:33:04,807 --> 02:33:06,235
and usually it can be made
2736
02:33:06,270 --> 02:33:08,530
with the stuff you have in your pantry,
2737
02:33:08,565 --> 02:33:10,790
provided you got a couple potatoes.
2738
02:33:10,825 --> 02:33:12,145
So good, mm.
2739
02:33:12,180 --> 02:33:15,920
I still have a lot of people
still on the carb thing.
2740
02:33:16,980 --> 02:33:19,580
Can you explain to us
2741
02:33:20,680 --> 02:33:24,220
the misconception about the wrong carbs?
2742
02:33:24,255 --> 02:33:25,995
- Mm-hmm, there's no single
2743
02:33:26,030 --> 02:33:28,370
greater source of confusion
in nutrition right now
2744
02:33:28,405 --> 02:33:31,095
than people's perception of carbohydrates.
2745
02:33:31,130 --> 02:33:33,695
I can tell you, I have
diabetics, and universally,
2746
02:33:33,730 --> 02:33:36,225
they've come in horrified
about carbohydrates.
2747
02:33:36,260 --> 02:33:39,230
They've been avoiding rices,
potatoes, sweet corns,
2748
02:33:39,265 --> 02:33:43,335
and you know, there are
healthy carbohydrates
2749
02:33:43,370 --> 02:33:46,650
and then there's the stuff that
we eat in the U.S.
2750
02:33:46,685 --> 02:33:49,335
So, you know, most of the carbohydrates,
2751
02:33:49,370 --> 02:33:52,950
something like 90% of all the
grains we eat, for example,
2752
02:33:52,985 --> 02:33:54,620
are refined grains, they're white flours.
2753
02:33:54,655 --> 02:33:57,500
We have voluminous amounts of sugar,
2754
02:33:57,535 --> 02:33:58,750
added sugars in our diet.
2755
02:34:00,000 --> 02:34:03,140
So, there's no doubt about it
that most of the carbohydrates
2756
02:34:03,175 --> 02:34:06,010
in the typical American
diet are highly processed,
2757
02:34:06,045 --> 02:34:08,105
part of highly junky foods, you know,
2758
02:34:08,140 --> 02:34:12,300
the stuff wrapped in packages
at the gas station, okay?
2759
02:34:12,335 --> 02:34:13,250
Those are terrible.
2760
02:34:14,180 --> 02:34:19,180
But the healthiest diet that
I think exists in the world
2761
02:34:20,230 --> 02:34:21,915
is actually a high carbohydrate diet,
2762
02:34:21,950 --> 02:34:24,450
but it's the high healthy
carbohydrate diet,
2763
02:34:24,485 --> 02:34:26,915
so they're whole foods, again.
2764
02:34:26,950 --> 02:34:30,535
We keep comin' back to this
idea of using the whole food,
2765
02:34:30,570 --> 02:34:34,120
as opposed to food fragments,
you know, fragments of food.
2766
02:34:34,155 --> 02:34:36,432
If you eat a potato, that's fine.
2767
02:34:36,467 --> 02:34:38,710
Potatoes are healthy, they're good,
2768
02:34:38,745 --> 02:34:40,180
brown rice, great, fine.
2769
02:34:41,310 --> 02:34:42,885
Sweet corn, great, fine.
2770
02:34:42,920 --> 02:34:45,600
You know, I've had diabetic patients
2771
02:34:45,635 --> 02:34:48,245
with very advanced severe disease
2772
02:34:48,280 --> 02:34:52,040
start eating rice all the
time, potatoes all the time,
2773
02:34:52,075 --> 02:34:56,220
sweet potatoes, in
particular, beans, sweet corn,
2774
02:34:56,255 --> 02:34:58,835
and their need for insulin plummets,
2775
02:34:58,870 --> 02:35:02,350
you know, their illness begins to reverse,
2776
02:35:02,385 --> 02:35:05,795
and it's a super high carbohydrate diet.
2777
02:35:05,830 --> 02:35:08,450
You know, fruits and
vegetables are carbohydrates,
2778
02:35:08,485 --> 02:35:10,395
they are good and healthy carbohydrates,
2779
02:35:10,430 --> 02:35:14,210
and anybody who says to avoid
all those healthy things,
2780
02:35:14,245 --> 02:35:17,990
they just don't really understand
carbohydrates, I think.
2781
02:35:18,025 --> 02:35:19,165
- If you say, carbohydrates are bad,
2782
02:35:19,200 --> 02:35:21,770
and you're talking about
a can of Coca-Cola,
2783
02:35:21,805 --> 02:35:23,221
well, of course, it's bad,
2784
02:35:23,256 --> 02:35:25,063
but if you're talking about carbohydrates
2785
02:35:25,098 --> 02:35:26,835
in the form of blueberries, then that's,
2786
02:35:26,870 --> 02:35:28,920
I mean, that's one of the
healthiest foods out there.
2787
02:35:28,955 --> 02:35:31,312
So, you can't talk about
whether carbs are good or bad,
2788
02:35:31,347 --> 02:35:33,670
fat is good or bad, you have
to talk about the source.
2789
02:35:35,090 --> 02:35:36,905
I mean, otherwise, it doesn't
really make any sense.
2790
02:35:36,940 --> 02:35:40,890
- If they just were more
specific, which almost never are,
2791
02:35:40,925 --> 02:35:44,192
if they're more specific,
they're talkin' about
2792
02:35:44,227 --> 02:35:47,460
refined carbohydrates,
like sugar and white flour.
2793
02:35:47,495 --> 02:35:50,430
If they stayed with
just that message, yes.
2794
02:35:51,400 --> 02:35:54,035
I mean, carbohydrates
only come from plants.
2795
02:35:54,070 --> 02:35:56,670
See, here's the hidden
message in that story.
2796
02:35:56,705 --> 02:35:59,015
When they say, let's have less carb,
2797
02:35:59,050 --> 02:36:01,250
what they're saying is
let's not eat plants.
2798
02:36:02,330 --> 02:36:04,610
You know, it's an attack on eating plants
2799
02:36:04,645 --> 02:36:06,890
because all carbohydrates
come from plants.
2800
02:36:06,925 --> 02:36:08,975
- It's a dangerous generalization.
2801
02:36:09,010 --> 02:36:11,795
- It's a beautiful story
just for the industry,
2802
02:36:11,830 --> 02:36:14,200
the livestock industry, you
know, the dairy industry,
2803
02:36:14,235 --> 02:36:16,025
and all the rest, they love that story.
2804
02:36:18,420 --> 02:36:20,480
- You know, there's nothing
like coming home from work
2805
02:36:20,515 --> 02:36:23,085
to the smell of a home-cooked meal.
2806
02:36:23,120 --> 02:36:26,720
Today, we're gonna be making a
whole plant-based potato soup
2807
02:36:26,755 --> 02:36:29,055
made with gold potatoes.
2808
02:36:29,090 --> 02:36:31,910
So, the first thing I do is
begin peeling the carrots.
2809
02:37:05,970 --> 02:37:08,290
And I usually like to
go with a sweet onion.
2810
02:37:38,810 --> 02:37:41,160
I usually like to keep
the skins on the potato.
2811
02:38:28,080 --> 02:38:31,080
So, that's six gold potatoes.
2812
02:38:31,115 --> 02:38:31,915
Now, let's go ahead
2813
02:38:31,950 --> 02:38:35,005
and add the rest of the
ingredients and spices.
2814
02:38:35,040 --> 02:38:38,350
I usually go ahead and start
with the vegetable broth,
2815
02:38:42,240 --> 02:38:45,160
maybe a cup of unsweetened almond milk,
2816
02:38:49,103 --> 02:38:50,203
of course, some water.
2817
02:38:53,546 --> 02:38:55,396
I like a little bit of garlic powder,
2818
02:38:56,670 --> 02:38:57,970
just a little bit of dill,
2819
02:38:59,807 --> 02:39:01,230
of course, bay leaf.
2820
02:39:02,991 --> 02:39:04,520
I like a little bit of basil in there too,
2821
02:39:04,555 --> 02:39:06,525
just a little bit of basil,
2822
02:39:06,560 --> 02:39:10,510
and of course, some pepper and some salt.
2823
02:39:11,490 --> 02:39:13,505
Now, the thing is with potato soup,
2824
02:39:13,540 --> 02:39:16,180
you kinda need some salt,
but again, that's optional.
2825
02:39:16,215 --> 02:39:18,287
The nutritional yeast,
I usually like the go
2826
02:39:18,322 --> 02:39:20,360
with about 1/2 a cup,
maybe a little bit more.
2827
02:39:26,570 --> 02:39:28,170
I'll give that a stir.
2828
02:39:33,330 --> 02:39:34,230
Well, there ya go.
2829
02:39:35,210 --> 02:39:37,350
This is lookin' pretty good.
2830
02:39:37,385 --> 02:39:38,148
So, we'll go ahead
2831
02:39:38,183 --> 02:39:40,155
and put this on low for about eight hours.
2832
02:39:40,190 --> 02:39:42,760
You know, the really cool
thing about a slow cooker
2833
02:39:42,795 --> 02:39:45,267
is that you can cut up all your vegetables
2834
02:39:45,302 --> 02:39:47,705
before you go to work or the night before.
2835
02:39:47,740 --> 02:39:50,890
You know, sometimes you
need to chop up vegetables
2836
02:39:50,925 --> 02:39:53,412
or make cream sauces or puree things,
2837
02:39:53,447 --> 02:39:55,865
so I needed to find a hand processor
2838
02:39:55,900 --> 02:40:00,060
that was relatively easily
to clean and had some power.
2839
02:40:00,095 --> 02:40:02,675
This is Kico hand processor,
2840
02:40:02,710 --> 02:40:04,830
and it was about 40 bucks on Amazon.
2841
02:40:04,865 --> 02:40:06,950
It also comes with these other items,
2842
02:40:06,985 --> 02:40:08,225
which are really helpful.
2843
02:40:08,260 --> 02:40:11,085
It comes with this, like, this container
2844
02:40:11,120 --> 02:40:13,600
that you can actually go
ahead and puree things
2845
02:40:13,635 --> 02:40:15,835
or make your sauces or something like that
2846
02:40:15,870 --> 02:40:18,605
and then be able to pour
it back into whatever.
2847
02:40:18,640 --> 02:40:22,680
It also comes with a chopper,
which is actually kinda nice.
2848
02:40:22,715 --> 02:40:24,230
It's pretty simple to use.
2849
02:40:24,265 --> 02:40:25,028
You just go ahead
2850
02:40:25,063 --> 02:40:28,981
and pulse the vegetables
in this container.
2851
02:40:29,016 --> 02:40:31,823
As you can see, it's
relatively easy to clean.
2852
02:40:31,858 --> 02:40:34,630
This comes off, be
careful about the blades,
2853
02:40:34,665 --> 02:40:35,845
they're pretty sharp.
2854
02:40:35,880 --> 02:40:37,895
It's relatively easy to clean and get out
2855
02:40:37,930 --> 02:40:41,280
because it doesn't have quite
a bit of stuff in there,
2856
02:40:41,315 --> 02:40:43,255
like your conventional blenders.
2857
02:40:43,290 --> 02:40:45,205
It's really fast, it's really simple,
2858
02:40:45,240 --> 02:40:46,930
and that's the whole thing
with me in the kitchen.
2859
02:40:46,965 --> 02:40:49,077
I like things to be easy to clean,
2860
02:40:49,112 --> 02:40:51,190
easy to put away, and get goin'.
2861
02:40:52,600 --> 02:40:55,600
Okay, so this has been cooking
on low for about eight hours.
2862
02:40:58,990 --> 02:41:01,670
Aw, this is lookin' really
good, really good, really good.
2863
02:41:01,705 --> 02:41:04,037
Now, you can eat it just like this
2864
02:41:04,072 --> 02:41:06,266
or you can make cream of potato soup,
2865
02:41:06,301 --> 02:41:08,425
which is really relatively easy to do
2866
02:41:08,460 --> 02:41:11,050
if you have a hand processor or a blender.
2867
02:41:24,260 --> 02:41:26,055
Now, some people like it where it has
2868
02:41:26,090 --> 02:41:27,850
a little bit of chunk still in there.
2869
02:41:34,403 --> 02:41:38,140
Mm, this is lookin' really, really good.
2870
02:41:38,175 --> 02:41:38,938
And as you can see,
2871
02:41:38,973 --> 02:41:42,800
it's got a little bit
of chunk still in there.
2872
02:41:45,068 --> 02:41:46,080
And then I usually like to finish it off
2873
02:41:46,115 --> 02:41:48,950
with just a little bit of chives.
2874
02:41:56,750 --> 02:42:00,175
And there ya have it,
cream of potato soup.
2875
02:42:00,210 --> 02:42:03,125
Now see, the thing is about
this particular recipe,
2876
02:42:03,160 --> 02:42:06,040
it's fairly easy to just chop
up a bunch of vegetables,
2877
02:42:06,075 --> 02:42:08,445
put 'em in the slow cooker,
and go about your day,
2878
02:42:08,480 --> 02:42:12,790
and come home to a nice, warm
comfort food ready to go.
2879
02:42:13,626 --> 02:42:15,410
So, let's go ahead and check it out.
2880
02:42:18,310 --> 02:42:19,143
Mm.
2881
02:42:22,290 --> 02:42:24,460
Today, I'm gonna be making a breakfast.
2882
02:42:24,495 --> 02:42:26,595
It's scrambled veggies with hash browns.
2883
02:42:26,630 --> 02:42:29,780
I'm gonna be usin' a quarter
onion, a half a bell pepper,
2884
02:42:29,815 --> 02:42:32,950
tomato, a little bit
of kale, and some tofu.
2885
02:42:32,985 --> 02:42:33,955
Through the whole process,
2886
02:42:33,990 --> 02:42:36,670
I've been putting these paper
towels underneath the tofu
2887
02:42:36,705 --> 02:42:38,157
to help get some of that moisture out,
2888
02:42:38,192 --> 02:42:39,651
but the first thing I usually like to do
2889
02:42:39,686 --> 02:42:41,143
is to get started on my hash browns.
2890
02:42:41,178 --> 02:42:42,504
These are just frozen hash browns
2891
02:42:42,539 --> 02:42:43,830
that I bought in the grocery store,
2892
02:42:43,865 --> 02:42:45,175
and I preheated the skillet,
2893
02:42:45,210 --> 02:42:46,660
so let's go ahead and get these started
2894
02:42:46,695 --> 02:42:48,120
'cause they take a little bit.
2895
02:42:50,120 --> 02:42:51,085
Okay, so I'm gonna go ahead
2896
02:42:51,120 --> 02:42:52,960
and cut up this half a bell pepper.
2897
02:43:01,360 --> 02:43:03,460
Go ahead and put this in my other skillet.
2898
02:43:06,330 --> 02:43:07,760
Okay, now I got a quarter onion.
2899
02:43:07,795 --> 02:43:09,190
I'll go ahead and dice this up.
2900
02:43:25,390 --> 02:43:26,590
Get some onion in there.
2901
02:43:29,420 --> 02:43:30,590
Chop up my kale.
2902
02:43:46,219 --> 02:43:47,017
And usually what I like to do
2903
02:43:47,052 --> 02:43:49,610
is I like to get some of
the seeds out of the tomato.
2904
02:43:50,490 --> 02:43:52,040
So, we'll go ahead and do that.
2905
02:43:54,382 --> 02:43:56,391
And what I do is I just
kind of take my knife,
2906
02:43:56,426 --> 02:43:58,400
my little knife and
just kinda scoop it out,
2907
02:43:58,435 --> 02:43:59,575
just kinda cut it a little bit,
2908
02:43:59,610 --> 02:44:02,220
and then just kinda pull
some of those seed out.
2909
02:44:05,420 --> 02:44:07,020
Just get some of those seeds out
2910
02:44:08,670 --> 02:44:09,680
just like that.
2911
02:44:15,740 --> 02:44:17,880
Those are lookin' pretty good, okay.
2912
02:44:20,010 --> 02:44:22,570
Go ahead and dice these up.
2913
02:44:43,354 --> 02:44:44,333
Put some of that in there.
2914
02:44:48,710 --> 02:44:50,610
Just kinda stir these up a little bit.
2915
02:44:53,820 --> 02:44:55,925
All right, let's check on our hash browns.
2916
02:44:55,960 --> 02:44:58,710
I didn't use any oil, so
these are lookin' really good.
2917
02:45:03,310 --> 02:45:04,805
These are lookin' pretty good.
2918
02:45:04,840 --> 02:45:06,300
Okay, so now it's time to go ahead
2919
02:45:06,335 --> 02:45:07,900
and make the dry spice mix.
2920
02:45:08,790 --> 02:45:09,850
Get myself a bowl.
2921
02:45:10,850 --> 02:45:13,200
I go with 1/4 teaspoon of tumeric,
2922
02:45:15,270 --> 02:45:17,230
1/2 a teaspoon of garlic powder,
2923
02:45:18,730 --> 02:45:20,910
1/2 a teaspoon of chili powder,
2924
02:45:22,910 --> 02:45:24,420
1/2 a teaspoon of paprika,
2925
02:45:26,950 --> 02:45:28,800
a teaspoon of nutritional yeast,
2926
02:45:30,010 --> 02:45:31,730
and then again, some salt and pepper.
2927
02:45:31,765 --> 02:45:33,090
The salt's always optional.
2928
02:45:34,365 --> 02:45:37,250
I'll go ahead and mix
up our dry spice mix.
2929
02:45:41,410 --> 02:45:42,243
Okay.
2930
02:45:43,570 --> 02:45:46,070
So, I'll go ahead and move
these over to one side.
2931
02:45:47,500 --> 02:45:50,985
We'll go ahead and put those
in there on the other half.
2932
02:45:51,020 --> 02:45:54,470
Now, I can put a little bit
of my dry spice in there.
2933
02:45:57,770 --> 02:46:00,040
You know, and I can always put
'em in the hash browns too.
2934
02:46:01,480 --> 02:46:03,935
Okay, save this for the tofu.
2935
02:46:03,970 --> 02:46:06,570
Okay, now it's time to get
the tofu all ready to go.
2936
02:46:07,630 --> 02:46:10,230
So, now I go ahead and just crumble it up,
2937
02:46:10,265 --> 02:46:13,080
crumble the tofu up by hand.
2938
02:46:21,730 --> 02:46:23,930
Now, I go ahead and
towel blot it some more,
2939
02:46:25,070 --> 02:46:26,920
try to get some of that moisture out.
2940
02:46:30,820 --> 02:46:31,820
Towel blot it again.
2941
02:46:35,020 --> 02:46:37,920
I mean, that's the whole idea
is to get this moisture out.
2942
02:46:41,750 --> 02:46:42,830
Okay, so that's lookin' pretty good.
2943
02:46:42,865 --> 02:46:44,280
Let's check on these veggies.
2944
02:46:45,578 --> 02:46:47,428
Aw, these are comin' along real nice.
2945
02:46:50,660 --> 02:46:52,905
Yeah, these are comin' along real nice.
2946
02:46:52,940 --> 02:46:55,420
Now, you can always add
a little bit of water
2947
02:46:55,455 --> 02:46:58,192
if you want to, but I
kinda like to keep it dry,
2948
02:46:58,227 --> 02:47:00,930
you know, just kinda stir
fry 'em up a little bit.
2949
02:47:02,710 --> 02:47:04,005
I'm not really tryin' to saute 'em,
2950
02:47:04,040 --> 02:47:06,610
I'm just tryin' to heat
'em up pretty good.
2951
02:47:06,645 --> 02:47:08,460
Now, we'll go ahead and add our tofu.
2952
02:47:12,120 --> 02:47:13,470
Spread it out a little bit.
2953
02:47:14,310 --> 02:47:16,340
Now, I can add some of the spices again.
2954
02:47:23,527 --> 02:47:26,277
Okay, and we'll give this a stir.
2955
02:47:37,100 --> 02:47:39,000
Aw, this is lookin' really great now.
2956
02:47:40,190 --> 02:47:42,440
Mm, all those spices are workin' together.
2957
02:47:43,840 --> 02:47:46,490
It's got a great color to
it, it's nice and colorful.
2958
02:47:47,930 --> 02:47:49,600
Let's go ahead and check it out.
2959
02:47:56,170 --> 02:48:00,250
Let's get some hash browns in there, mm.
2960
02:48:01,340 --> 02:48:03,670
There ya go, I'm sure
this is gonna be amazing
2961
02:48:03,705 --> 02:48:05,477
and a very simple breakfast.
2962
02:48:05,512 --> 02:48:07,381
Let's go ahead and check it out.
2963
02:48:07,416 --> 02:48:09,250
Get a little bit of potato in there.
2964
02:48:09,285 --> 02:48:11,350
Aw, this is gonna be so good.
2965
02:48:11,385 --> 02:48:12,183
Mm.
2966
02:48:13,150 --> 02:48:15,390
Oh man, this is so good.
2967
02:48:16,850 --> 02:48:18,680
Nice and wonderful breakfast, mm.
2968
02:48:18,715 --> 02:48:20,305
Your family's gonna love it.
2969
02:48:20,340 --> 02:48:22,970
Can we actually clean our arteries?
2970
02:48:23,940 --> 02:48:25,610
I read about nitric oxide,
2971
02:48:27,020 --> 02:48:27,853
as we get older,
2972
02:48:29,660 --> 02:48:31,750
not being there as much for us.
2973
02:48:31,785 --> 02:48:33,462
- No.
2974
02:48:33,497 --> 02:48:36,648
- Dr. Esselstyn said
that something like kale,
2975
02:48:36,683 --> 02:48:39,421
so chewing the kale,
mixing with your saliva,
2976
02:48:39,456 --> 02:48:42,688
helping that nitric, can
you explain it to me,
2977
02:48:42,723 --> 02:48:45,920
what nitric oxide is
and how does it help us?
2978
02:48:45,955 --> 02:48:48,285
- Yeah, one of the critical,
2979
02:48:48,320 --> 02:48:50,145
the reason I tell everyone to eat
2980
02:48:50,180 --> 02:48:52,110
dark green leafy vegetables every day,
2981
02:48:52,145 --> 02:48:53,315
it's just one of my daily dozen,
2982
02:48:53,350 --> 02:48:55,190
I have this kind of a daily
dozen recommendations,
2983
02:48:55,225 --> 02:48:56,740
all the the things I
try to encourage people
2984
02:48:56,775 --> 02:48:59,085
to fit into their daily diet,
2985
02:48:59,120 --> 02:49:00,755
so berries every day,
the healthiest fruits,
2986
02:49:00,790 --> 02:49:02,355
greens every day, the
healthiest vegetables,
2987
02:49:02,390 --> 02:49:04,400
tablespoon of ground flaxseeds,
1/4 teaspoon of tumeric,
2988
02:49:04,435 --> 02:49:07,217
you know, on down the
list, how much to drink,
2989
02:49:07,252 --> 02:49:09,956
how much to exercise, et
cetera, but why greens?
2990
02:49:09,991 --> 02:49:12,625
Well, there's lots of
reasons, but one of those
2991
02:49:12,660 --> 02:49:16,980
is that is the most concentrated
form of vegetable nitrates,
2992
02:49:17,015 --> 02:49:20,685
and that is converted in
our body into nitric oxide,
2993
02:49:20,720 --> 02:49:25,720
which is this potent molecule
that opens up our arteries.
2994
02:49:25,900 --> 02:49:29,175
It allows our arteries to dilate, open up,
2995
02:49:29,210 --> 02:49:33,530
and so, I mean, that's how
nitroglycerin works, actually.
2996
02:49:35,011 --> 02:49:35,809
You know, people take 'em
2997
02:49:35,844 --> 02:49:36,642
when they have crushing chest pain,
2998
02:49:36,677 --> 02:49:39,855
opens up their arteries, but we can eat,
2999
02:49:39,890 --> 02:49:41,790
that's why, that's the
whole beet juice phenomenon,
3000
02:49:41,825 --> 02:49:44,247
you know, athletes
chuggin' down beet juice
3001
02:49:44,282 --> 02:49:46,596
to get that edge in athletic performance,
3002
02:49:46,631 --> 02:49:48,910
it's 'cause the nitrates
found in beetroot.
3003
02:49:48,945 --> 02:49:50,417
You don't have to drink beet juice.
3004
02:49:50,452 --> 02:49:51,890
You can actually, they've studies done
3005
02:49:51,925 --> 02:49:53,955
on just like canned beets,
3006
02:49:53,990 --> 02:49:55,985
you know 75 minutes before your 5K,
3007
02:49:56,020 --> 02:49:59,260
you can shave off a minute, you
can hold your breath longer,
3008
02:49:59,295 --> 02:50:02,500
all, you name the sport, I
mean, you can improve cycling,
3009
02:50:03,590 --> 02:50:06,300
and most critically, people
who are hypertensive,
3010
02:50:06,335 --> 02:50:09,010
brings down blood
pressures, people have COPD,
3011
02:50:09,045 --> 02:50:12,710
emphysema, it can improve lung function,
3012
02:50:15,184 --> 02:50:17,470
but the most concentrated
form's actually not beets,
3013
02:50:17,505 --> 02:50:18,380
dark green leafy vegetables.
3014
02:50:18,415 --> 02:50:19,178
So, you can do the same
3015
02:50:19,213 --> 02:50:22,575
kind of athletic performance
enhancing benefits with,
3016
02:50:22,610 --> 02:50:24,905
frozen spinach study done,
3017
02:50:24,940 --> 02:50:27,230
but it's probably the
highest, maybe arugula,
3018
02:50:27,265 --> 02:50:28,028
and then on down the list,
3019
02:50:28,063 --> 02:50:30,710
basically all dark green leafy vegetables,
3020
02:50:30,745 --> 02:50:33,300
and what happens is the nitrates
3021
02:50:36,420 --> 02:50:39,770
are converted by bacteria that
actually live on our tongue
3022
02:50:41,120 --> 02:50:45,590
to another molecule which
is then used by our body
3023
02:50:45,625 --> 02:50:47,855
to create nitric oxide
in our blood vessels,
3024
02:50:47,890 --> 02:50:51,305
wherever you want it, to open
up and allow blood to flow
3025
02:50:51,340 --> 02:50:54,720
and decreases heart disease
risk by a variety of mechanism
3026
02:50:54,755 --> 02:50:56,315
beyond just dilation,
3027
02:50:56,350 --> 02:50:58,055
and our body knows this and it's so smart,
3028
02:50:58,090 --> 02:51:03,090
it actually pumps the nitrates
back into our salivary glands
3029
02:51:04,570 --> 02:51:07,270
to bathe our tongue so
that reaction happens.
3030
02:51:07,305 --> 02:51:08,792
So, you don't actually have to,
3031
02:51:08,827 --> 02:51:10,280
the first time you eat the kale,
3032
02:51:10,315 --> 02:51:11,078
you don't have to mix it,
3033
02:51:11,113 --> 02:51:13,081
you could put kale through a tube
3034
02:51:13,116 --> 02:51:15,015
through your nose into your stomach
3035
02:51:15,050 --> 02:51:17,730
and still get the benefits
because your body's not stupid
3036
02:51:17,765 --> 02:51:19,925
and smart enough to recycle the nitrates
3037
02:51:19,960 --> 02:51:22,685
back onto your tongue
through your salivary glands,
3038
02:51:22,720 --> 02:51:25,410
so you can get the benefits
of nitrate-rich vegetables.
3039
02:51:25,445 --> 02:51:26,208
So, it's one of the reasons
3040
02:51:26,243 --> 02:51:28,625
I encourage people to
eat greens every day.
3041
02:51:28,660 --> 02:51:32,260
- Nitric oxide keeps all
those cellular elements
3042
02:51:32,295 --> 02:51:33,655
within our blood stream
3043
02:51:33,690 --> 02:51:36,800
flowing smoothly like
Teflon, rather than Velcro,
3044
02:51:36,835 --> 02:51:38,910
keeps things from getting sticky.
3045
02:51:38,945 --> 02:51:41,495
Number two, nitric oxide
3046
02:51:41,530 --> 02:51:44,360
is the strongest blood
vessel dilator in the body.
3047
02:51:44,395 --> 02:51:47,522
When you climb stairs, the
arteries to your heart,
3048
02:51:47,557 --> 02:51:50,650
the arteries to your legs,
they widen, they dilate.
3049
02:51:50,685 --> 02:51:52,075
Nitric oxide.
3050
02:51:52,110 --> 02:51:54,625
Number three, nitric oxide
3051
02:51:54,660 --> 02:51:57,235
will protect the wall of the artery
3052
02:51:57,270 --> 02:52:00,865
from becoming thickened,
stiff, or inflamed,
3053
02:52:00,900 --> 02:52:05,190
protects you from getting high
blood pressure, hypertension.
3054
02:52:05,225 --> 02:52:09,480
Number four, this is the key,
a safe and adequate amount
3055
02:52:10,360 --> 02:52:12,485
of nitric oxide will protect you
3056
02:52:12,520 --> 02:52:15,455
from ever developing blockages or plaque.
3057
02:52:15,490 --> 02:52:18,355
So, literally, everybody on the planet,
3058
02:52:18,390 --> 02:52:21,110
whether they're in Cleveland,
Detroit, or Chicago,
3059
02:52:22,050 --> 02:52:23,880
who develops cardiovascular disease
3060
02:52:24,800 --> 02:52:27,400
has their disease because, by now,
3061
02:52:28,240 --> 02:52:32,115
sufficient decades in their earlier life,
3062
02:52:32,150 --> 02:52:36,060
they have succeeded in
so trashing and injuring
3063
02:52:36,095 --> 02:52:37,835
and compromising the capacity
3064
02:52:37,870 --> 02:52:41,265
of their endothelial cells
to make nitric oxide,
3065
02:52:41,300 --> 02:52:45,210
they don't have enough nitric
oxide to protect themselves.
3066
02:52:45,245 --> 02:52:48,980
I ask a patient, let's
say, who comes with angina
3067
02:52:49,015 --> 02:52:50,450
or they've had a heart attack,
3068
02:52:51,580 --> 02:52:53,960
I've tried to imagine getting their head
3069
02:52:53,995 --> 02:52:56,785
inside the coronary artery
3070
02:52:56,820 --> 02:52:58,950
that has got the blockage in their heart.
3071
02:52:58,985 --> 02:53:00,625
They would see that this blockage
3072
02:53:00,660 --> 02:53:05,060
is an absolute cauldron
of oxidated inflammation,
3073
02:53:06,160 --> 02:53:08,660
therefore, we need antioxidants.
3074
02:53:09,580 --> 02:53:13,040
No, do not go down to
the health food store
3075
02:53:13,075 --> 02:53:16,465
and buy a jug of pills
that says antioxidant
3076
02:53:16,500 --> 02:53:20,260
'cause it won't work and it's
probably gonna be harmful.
3077
02:53:21,150 --> 02:53:25,100
Therefore, you're gonna get
your antioxidants from food.
3078
02:53:25,135 --> 02:53:26,125
What food?
3079
02:53:26,160 --> 02:53:31,160
Food that is high in what
we call ORAC value, O-R-A-C,
3080
02:53:32,470 --> 02:53:35,235
oxygen radical absorbance capacity.
3081
02:53:35,270 --> 02:53:37,660
So, if you're having
raspberries, blueberries,
3082
02:53:37,695 --> 02:53:38,975
strawberries, and blackberries
3083
02:53:39,010 --> 02:53:42,715
on your oat cereal in
the morning, terrific,
3084
02:53:42,750 --> 02:53:46,420
but nothing can trump
the antioxidant value
3085
02:53:46,455 --> 02:53:47,810
of green leafy vegetables.
3086
02:53:50,970 --> 02:53:52,610
- You know, when I first started
3087
02:53:52,645 --> 02:53:54,215
on a whole plant-based diet,
3088
02:53:54,250 --> 02:53:55,795
I was not really a big fan of kale.
3089
02:53:55,830 --> 02:53:57,830
I don't know if it was a personal thing.
3090
02:53:58,850 --> 02:54:01,105
It just tasted bitter to me.
3091
02:54:01,140 --> 02:54:03,050
But it wasn't until I
started experimenting
3092
02:54:03,085 --> 02:54:04,825
with different types of vinegars,
3093
02:54:04,860 --> 02:54:08,360
some spices, and maybe some
sweetness from some fruit,
3094
02:54:08,395 --> 02:54:10,810
but I actually started
to enjoy the taste of it.
3095
02:54:10,845 --> 02:54:12,530
But see, that's the thing with this diet,
3096
02:54:12,565 --> 02:54:14,852
it takes time for you to recalibrate
3097
02:54:14,887 --> 02:54:17,373
and readjust yourself to actually
3098
02:54:17,408 --> 02:54:19,825
start to acquire a taste for plants.
3099
02:54:19,860 --> 02:54:23,750
So today, I'm gonna be making
a sweet and sour kale salad.
3100
02:54:23,785 --> 02:54:25,117
So, let's go ahead and get started
3101
02:54:25,152 --> 02:54:26,450
on cuttin' up these vegetables.
3102
02:56:01,900 --> 02:56:03,850
Okay, so now I'm gonna add some beans.
3103
02:56:03,885 --> 02:56:05,495
I have some white beans here.
3104
02:56:05,530 --> 02:56:07,758
I've rinsed and drained
these, but you can use
3105
02:56:07,793 --> 02:56:09,987
any type of bean that
you have in your pantry.
3106
02:56:10,022 --> 02:56:12,080
So, go ahead and put those in there.
3107
02:56:12,115 --> 02:56:13,885
Now, this is ground flaxseed.
3108
02:56:13,920 --> 02:56:15,675
I like to put it in whenever I can.
3109
02:56:15,710 --> 02:56:18,740
This is great opportunity
to put some ground flaxseed.
3110
02:56:18,775 --> 02:56:19,840
This is a teaspoon.
3111
02:56:23,520 --> 02:56:26,520
Then I'll go ahead and put my
fruit and vegetables in there.
3112
02:56:37,060 --> 02:56:39,440
Now, I'll put a little
bit of my tangy dressing,
3113
02:56:39,475 --> 02:56:41,040
give it a little bit of a shake.
3114
02:56:48,720 --> 02:56:49,905
Mm.
3115
02:56:49,940 --> 02:56:50,890
It's gonna be good.
3116
02:56:52,406 --> 02:56:54,560
Go ahead and toss this up a bit.
3117
02:56:58,155 --> 02:56:59,327
Gonna give this a try.
3118
02:57:02,945 --> 02:57:03,778
Mm.
3119
02:57:05,080 --> 02:57:07,380
So, that looks fantastic,
let's give it a try.
3120
02:57:11,477 --> 02:57:12,310
Mm.
3121
02:57:13,240 --> 02:57:14,365
That is so good.
3122
02:57:14,400 --> 02:57:18,351
So, that's a relatively
easy salad to make.
3123
02:57:20,690 --> 02:57:23,910
Today, I'm gonna be making
a Spanish black bean soup.
3124
02:57:23,945 --> 02:57:27,130
I'm gonna go ahead and
cook it in the slow cooker,
3125
02:57:27,165 --> 02:57:29,007
and then thing I like about a slow cooker,
3126
02:57:29,042 --> 02:57:30,815
if you one like I do,
you can remove the pot,
3127
02:57:30,850 --> 02:57:32,840
you can go ahead and put
all the vegetables in there,
3128
02:57:32,875 --> 02:57:34,405
throw it in the refrigerator,
3129
02:57:34,440 --> 02:57:35,690
and then fire it up in the morning
3130
02:57:35,725 --> 02:57:37,135
when you go about your day.
3131
02:57:37,170 --> 02:57:40,085
This particular recipe has a sweet potato,
3132
02:57:40,120 --> 02:57:43,000
an onion, a red bell pepper, jalapeno,
3133
02:57:43,035 --> 02:57:45,370
lime, garlic, and some cilantro.
3134
02:57:45,405 --> 02:57:46,168
So, let's go ahead
3135
02:57:46,203 --> 02:57:49,140
and start with cutting
up the vegetables first.
3136
02:57:49,175 --> 02:57:51,240
I like to dice the peppers up kinda small.
3137
02:59:48,140 --> 02:59:50,530
Now, I saved the other
half of the cilantro
3138
02:59:50,565 --> 02:59:52,115
for the garnish on top.
3139
02:59:52,150 --> 02:59:54,260
Go ahead and squeeze some lime into this.
3140
03:00:10,150 --> 03:00:11,685
Okay, so now it's time to go ahead
3141
03:00:11,720 --> 03:00:13,185
and add the rest of this stuff.
3142
03:00:13,220 --> 03:00:15,990
I've got a can of fire-roasted tomatoes.
3143
03:00:19,250 --> 03:00:24,090
My three cans of black beans, I rinse 'em,
3144
03:00:24,125 --> 03:00:25,840
and you know, of course, drain 'em.
3145
03:00:26,840 --> 03:00:27,740
Put them in there.
3146
03:00:28,610 --> 03:00:31,340
I've got some, a little
bit of frozen corn,
3147
03:00:31,375 --> 03:00:32,980
you know, about 1/2 a cup.
3148
03:00:35,390 --> 03:00:37,690
Okay, now I add a little bit of salt.
3149
03:00:39,700 --> 03:00:40,800
It's optional, always.
3150
03:00:42,430 --> 03:00:43,810
Two teaspoons of cumin,
3151
03:00:46,560 --> 03:00:49,440
one teaspoon of chili powder,
3152
03:00:52,350 --> 03:00:56,890
and then, of course, 32
ounces of vegetable broth.
3153
03:01:03,674 --> 03:01:06,095
If you like a little bit
more thick of a soup,
3154
03:01:06,130 --> 03:01:07,820
this is good, but if you
want it a little more watery,
3155
03:01:07,855 --> 03:01:09,730
you might wanna add a little bit more.
3156
03:01:14,910 --> 03:01:16,030
Stir this up.
3157
03:01:19,160 --> 03:01:20,350
And the thing that I like about it,
3158
03:01:20,385 --> 03:01:21,975
it's really a colorful soup.
3159
03:01:22,010 --> 03:01:24,740
It's got the sweet potatoes,
the red bell pepper,
3160
03:01:24,775 --> 03:01:27,230
the cilantro, you know, it's just,
3161
03:01:27,265 --> 03:01:28,135
and the black beans,
3162
03:01:28,170 --> 03:01:30,520
it's just a really, really
pretty lookin' soup.
3163
03:01:33,360 --> 03:01:36,040
Now, you could either put
this in your refrigerator
3164
03:01:37,430 --> 03:01:38,830
and fire it up the next day,
3165
03:01:39,790 --> 03:01:41,625
or let's go ahead and get it started.
3166
03:01:41,660 --> 03:01:44,060
I'm gonna put this on low
for about eight hours.
3167
03:01:45,050 --> 03:01:47,660
Okay, so this has been cookin'
for about eight hours on low.
3168
03:01:47,695 --> 03:01:49,260
Let's go ahead and check it out.
3169
03:01:50,500 --> 03:01:52,210
Mm, this looks great.
3170
03:01:53,600 --> 03:01:55,850
Mm, can't wait to dig into this.
3171
03:02:05,380 --> 03:02:08,750
Put a little bit of that
cilantro that we cut up earlier,
3172
03:02:10,330 --> 03:02:14,260
and we usually like to
serve it with a tortilla.
3173
03:02:16,060 --> 03:02:17,360
Go ahead and fold that up.
3174
03:02:19,660 --> 03:02:20,910
Now, let's check it out.
3175
03:02:24,140 --> 03:02:26,090
Ah, that smells awesome.
3176
03:02:28,060 --> 03:02:28,893
Mm.
3177
03:02:29,920 --> 03:02:31,335
This tastes great.
3178
03:02:31,370 --> 03:02:33,185
I'm sure your family's gonna dig this one.
3179
03:02:33,220 --> 03:02:35,720
There's a lot of vegan
recipes that call for nuts.
3180
03:02:36,770 --> 03:02:38,495
Let's see what the experts say about this.
3181
03:02:38,530 --> 03:02:43,510
Let's say, we're not in
that range of heart disease,
3182
03:02:43,545 --> 03:02:44,765
you know, plant-based diet,
3183
03:02:44,800 --> 03:02:47,735
I like my walnuts, I like my almonds,
3184
03:02:47,770 --> 03:02:52,170
and is there a point where
you go, whoa, Craig, watch it?
3185
03:02:52,205 --> 03:02:53,615
- Yeah, so my stance on them
3186
03:02:53,650 --> 03:02:55,455
is that nuts are sort of maybe foods,
3187
03:02:55,490 --> 03:02:58,590
nuts, avocados, the other high-fat plants,
3188
03:02:58,625 --> 03:03:00,765
and that's because a lot of people
3189
03:03:00,800 --> 03:03:04,820
are working on weight
loss, and clinically,
3190
03:03:05,960 --> 03:03:09,345
clinically, I just, there's
something very unique
3191
03:03:09,380 --> 03:03:14,310
about people doing a low-fat
whole food plant-based diet.
3192
03:03:14,345 --> 03:03:16,510
I'm asking them to give
up their added fats,
3193
03:03:16,545 --> 03:03:17,435
I'm asking them to give up
3194
03:03:17,470 --> 03:03:20,165
their fatty cheese and their fatty meats,
3195
03:03:20,200 --> 03:03:23,940
and they still want that
kinda creamy heaviness
3196
03:03:23,975 --> 03:03:24,905
to some of their food.
3197
03:03:24,940 --> 03:03:27,947
They gotta change their taste,
but they're not there yet,
3198
03:03:27,982 --> 03:03:31,546
and they realize that
a nut is a whole food
3199
03:03:31,581 --> 03:03:34,680
and you can blend up a
cashew into a cheese sauce,
3200
03:03:34,715 --> 03:03:37,975
you can blend up a
cashew into creamy soups,
3201
03:03:38,010 --> 03:03:41,390
you can put walnuts and make
a pesto blah, blah, blah,
3202
03:03:41,425 --> 03:03:43,122
you know, every other recipe now,
3203
03:03:43,157 --> 03:03:44,785
suddenly, with 1/2 cup of nuts.
3204
03:03:44,820 --> 03:03:47,545
Guess what, they're not gonna lose weight.
3205
03:03:47,580 --> 03:03:49,950
They're not gonna get the
maximal health benefit.
3206
03:03:49,985 --> 03:03:51,975
And that can be a big problem,
3207
03:03:52,010 --> 03:03:55,260
so I think for people looking
for maximal weight loss
3208
03:03:56,550 --> 03:03:58,155
and people who have that type of goal,
3209
03:03:58,190 --> 03:04:00,890
I say, no nuts, you
know, change your tastes,
3210
03:04:00,925 --> 03:04:02,325
get rid of the fatty creaminess,
3211
03:04:02,360 --> 03:04:04,840
but there's a lot of
research on the flip side,
3212
03:04:04,875 --> 03:04:06,235
there's certainly a lot of research
3213
03:04:06,270 --> 03:04:10,080
associating nut intake with
improved health outcomes.
3214
03:04:10,115 --> 03:04:12,145
So, I think if you go through a period
3215
03:04:12,180 --> 03:04:15,410
where you adapt your taste,
you get to the healthy weight,
3216
03:04:15,445 --> 03:04:17,827
or you're at your healthy weight goal,
3217
03:04:17,862 --> 03:04:20,210
go ahead and add nuts back into your diet,
3218
03:04:20,245 --> 03:04:21,965
and that's my take on it,
3219
03:04:22,000 --> 03:04:23,525
and include them in your diet.
3220
03:04:23,560 --> 03:04:25,015
I think they can be very healthy.
3221
03:04:25,050 --> 03:04:27,595
But do it moderate, you
know, do it sparingly.
3222
03:04:27,630 --> 03:04:31,620
- There've been a lot of things
written recently about nuts,
3223
03:04:31,655 --> 03:04:33,632
many of which have been supported
3224
03:04:33,667 --> 03:04:35,610
by the nut companies themselves,
3225
03:04:37,040 --> 03:04:40,780
and nuts are loaded with saturated fat.
3226
03:04:41,820 --> 03:04:43,935
I suppose there's probably not a problem.
3227
03:04:43,970 --> 03:04:47,850
If somebody were to eat three
walnut halves a day, okay?
3228
03:04:49,013 --> 03:04:49,811
Okay.
3229
03:04:49,846 --> 03:04:52,155
- But if Dr. Esselstyn ever says
3230
03:04:52,190 --> 03:04:55,380
that you can have two
or three walnut halves,
3231
03:04:55,415 --> 03:04:57,280
that's not what people would remember.
3232
03:04:58,140 --> 03:05:00,550
Esselstyn said nuts are okay.
3233
03:05:00,585 --> 03:05:02,960
Nuts are highly addicting.
3234
03:05:02,995 --> 03:05:03,785
If I ever said that,
3235
03:05:03,820 --> 03:05:05,815
there'll be nuts in the glove compartment,
3236
03:05:05,850 --> 03:05:08,365
they'll be in the kitchen, the bathroom,
3237
03:05:08,400 --> 03:05:10,880
the bedroom, the hallway, the workbench,
3238
03:05:10,915 --> 03:05:13,075
and that's a lotta saturated fat.
3239
03:05:13,110 --> 03:05:16,160
And I'm very competitive for my patients,
3240
03:05:16,195 --> 03:05:17,310
I want them to do well,
3241
03:05:18,460 --> 03:05:22,090
and how many people do
you know who eat one nut?
3242
03:05:22,125 --> 03:05:25,685
But I have seen a study,
it's called PREDIMED,
3243
03:05:25,720 --> 03:05:29,160
done in Spain, they gave three
different types of diets,
3244
03:05:29,195 --> 03:05:32,600
Mediterranean diet with oil,
Mediterranean diet with nuts,
3245
03:05:32,635 --> 03:05:35,520
and then the fat diet they called low fat,
3246
03:05:35,555 --> 03:05:38,230
which was 39 and later 37%.
3247
03:05:39,270 --> 03:05:42,085
To qualify for the study,
all the participants
3248
03:05:42,120 --> 03:05:44,900
had to have no evidence
of cardiovascular disease.
3249
03:05:45,740 --> 03:05:47,345
At the end of five years,
3250
03:05:47,380 --> 03:05:49,550
every single one of those categories,
3251
03:05:49,585 --> 03:05:50,785
there were scores of patients
3252
03:05:50,820 --> 03:05:55,820
who had heart attacks, strokes, and death.
3253
03:05:55,860 --> 03:05:59,990
Higher number of strokes in
the group on the low-fat diet,
3254
03:06:00,870 --> 03:06:03,195
but in that group with the nuts,
3255
03:06:03,230 --> 03:06:05,485
here you start with patients,
3256
03:06:05,520 --> 03:06:08,405
no demonstrated cardiovascular disease,
3257
03:06:08,440 --> 03:06:11,320
and scores of them
develop, while eating nuts,
3258
03:06:12,420 --> 03:06:14,590
develop these cardiac events.
3259
03:06:15,770 --> 03:06:19,560
So, I have my reservations
about wanting people
3260
03:06:19,595 --> 03:06:21,802
to eat all that saturated fat.
3261
03:06:21,837 --> 03:06:23,975
- I see a lot of vegan recipes
3262
03:06:24,010 --> 03:06:26,055
that they just
automatically go to coconut,
3263
03:06:26,090 --> 03:06:28,100
coconut oils, you know, stuff like that.
3264
03:06:28,135 --> 03:06:28,898
- Yeah.
3265
03:06:28,933 --> 03:06:30,730
- It's coconut, like,
white lardy lookin' thing.
3266
03:06:30,765 --> 03:06:32,327
- Yeah, yeah, bad.
- Is good, bad?
3267
03:06:32,362 --> 03:06:33,890
- Yeah, no, coconut oil is bad.
3268
03:06:33,925 --> 03:06:34,715
So, coconut oil is one of
3269
03:06:34,750 --> 03:06:37,135
the rare plant sources of saturated fat.
3270
03:06:37,170 --> 03:06:39,980
So, most saturated fat
comes from meat and dairy,
3271
03:06:40,015 --> 03:06:43,880
but palm kernel or palm oil, cocoa butter,
3272
03:06:43,915 --> 03:06:45,875
these tropical oils, and coconut oil
3273
03:06:45,910 --> 03:06:48,610
will raise your LDL
cholesterol as bad as lard,
3274
03:06:48,645 --> 03:06:49,995
as bad as beef tallow.
3275
03:06:50,030 --> 03:06:52,405
Not as bad as butter, but yeah, it's bad.
3276
03:06:52,440 --> 03:06:54,510
I mean, so it raises your
LDL, your bad cholesterol,
3277
03:06:54,545 --> 03:06:56,232
which is a primary risk factor for
3278
03:06:56,267 --> 03:06:57,885
number one killer of men and women,
3279
03:06:57,920 --> 03:07:01,280
you don't wanna be adding
coconut oil to your daily diet.
3280
03:07:01,315 --> 03:07:06,160
- We have this addiction to fat or oil,
3281
03:07:06,195 --> 03:07:07,345
fat and oil.
- Of course, yeah.
3282
03:07:07,380 --> 03:07:09,860
- We have, addiction has
been part of our system
3283
03:07:09,895 --> 03:07:13,155
for generations almost.
3284
03:07:13,190 --> 03:07:16,190
So, vegetarians are
limited because, as I say,
3285
03:07:16,225 --> 03:07:18,040
90% are still usin' dairy.
3286
03:07:18,880 --> 03:07:20,530
That's a serious compromise.
3287
03:07:21,460 --> 03:07:24,270
And vegans are not using diary,
3288
03:07:25,380 --> 03:07:27,135
they, well, like vegetarians too,
3289
03:07:27,170 --> 03:07:28,890
they just add back a lotta oil.
3290
03:07:31,140 --> 03:07:32,155
- Today, I'm gonna be making
3291
03:07:32,190 --> 03:07:35,320
creamy butternut squash mushroom risotto.
3292
03:07:35,355 --> 03:07:38,142
I'm gonna be using one butternut squash,
3293
03:07:38,177 --> 03:07:40,895
four cloves of garlic, I've got some kale,
3294
03:07:40,930 --> 03:07:45,170
I've got some onion here, I
got eight ounces of mushrooms.
3295
03:07:45,205 --> 03:07:48,120
I'm gonna be using one cup of Arborio rice
3296
03:07:48,155 --> 03:07:50,192
to three cups of vegetable broth.
3297
03:07:50,227 --> 03:07:52,203
The first thing I usually like to do
3298
03:07:52,238 --> 03:07:54,145
is to start getting the broth warm.
3299
03:07:54,180 --> 03:07:56,180
So, let's go ahead and get that started.
3300
03:07:58,689 --> 03:08:00,580
I'm gonna go ahead and put this on low,
3301
03:08:02,140 --> 03:08:04,750
and now it's time to start
cuttin' up the vegetables
3302
03:08:04,785 --> 03:08:06,550
and gettin' 'em into the frying pan.
3303
03:08:26,730 --> 03:08:27,765
There, so I've cut this up.
3304
03:08:27,800 --> 03:08:29,660
I'm gonna go ahead and save the other half
3305
03:08:29,695 --> 03:08:31,520
of the butternut squash for another meal.
3306
03:08:38,987 --> 03:08:41,987
Go ahead and cut up these mushrooms.
3307
03:09:25,330 --> 03:09:27,130
Okay, I'm gonna go
ahead and save this kale
3308
03:09:27,165 --> 03:09:28,795
for just a little bit later,
3309
03:09:28,830 --> 03:09:31,240
but we'll get these
vegetables fryin' up a bit.
3310
03:09:32,322 --> 03:09:35,650
I like to get 'em
caramelized a little bit,
3311
03:09:35,685 --> 03:09:38,230
so they have that nice flavor.
3312
03:09:39,790 --> 03:09:41,770
It's already startin' to
look really beautiful.
3313
03:09:41,805 --> 03:09:43,740
You got the butternut squash in there,
3314
03:09:43,775 --> 03:09:46,065
the brown of the baby bellas,
3315
03:09:46,100 --> 03:09:48,595
a little bit of those onions in there.
3316
03:09:48,630 --> 03:09:51,055
Mm, it's startin' to smell really good.
3317
03:09:51,090 --> 03:09:55,171
Now, I always have a little
bit of vegetable broth on hand,
3318
03:09:55,206 --> 03:09:59,253
so if I need to put just a
little bit of moisture in there,
3319
03:10:01,990 --> 03:10:02,788
I can.
3320
03:10:02,823 --> 03:10:04,980
Now, I like to put in
a little bit of pepper,
3321
03:10:09,733 --> 03:10:10,783
a little bit of salt.
3322
03:10:12,610 --> 03:10:14,855
Okay, these are comin' along real nice,
3323
03:10:14,890 --> 03:10:17,990
but every so often, I
add a little bit more
3324
03:10:18,025 --> 03:10:19,275
of my vegetable broth.
3325
03:10:19,310 --> 03:10:21,660
Now, this is not the
broth from the three cups.
3326
03:10:21,695 --> 03:10:22,855
This is separate from the broth.
3327
03:10:22,890 --> 03:10:26,490
It's just to keep all of
this sauteing happening
3328
03:10:26,525 --> 03:10:27,865
and not burning it.
3329
03:10:27,900 --> 03:10:31,410
So, just keep adding a
little bit more of the broth.
3330
03:10:31,445 --> 03:10:32,805
And the whole trick of it is,
3331
03:10:32,840 --> 03:10:35,520
is to try to get those
butternut squash kinda soft,
3332
03:10:35,555 --> 03:10:37,170
a little bit more creamy tasting.
3333
03:10:40,450 --> 03:10:41,325
But it all kinda depends
3334
03:10:41,360 --> 03:10:43,410
on the size of the butternut squash,
3335
03:10:43,445 --> 03:10:44,915
the pieces that you make,
3336
03:10:44,950 --> 03:10:47,470
but these are still kinda
not quite cooked all the way.
3337
03:10:47,505 --> 03:10:49,720
So, I wanna make sure
they get nice and soft.
3338
03:10:52,680 --> 03:10:54,230
Of course, one way to check it out
3339
03:10:54,265 --> 03:10:55,780
is to just go ahead and grab one.
3340
03:10:58,400 --> 03:11:01,200
Mm, yeah, it's almost there, almost there,
3341
03:11:02,400 --> 03:11:03,198
so we're comin' along.
3342
03:11:03,233 --> 03:11:04,330
Now see, it's startin' to dry up a little,
3343
03:11:04,365 --> 03:11:06,845
but you can hear it, so I'll go ahead
3344
03:11:06,880 --> 03:11:09,230
and add just a little
bit more vegetable broth.
3345
03:11:13,297 --> 03:11:14,130
There.
3346
03:11:26,960 --> 03:11:31,340
Mm, I can smell the garlic, the
onions, those mushrooms, ah,
3347
03:11:32,570 --> 03:11:35,260
and the butternut squash,
it's comin' along real good.
3348
03:11:40,400 --> 03:11:42,832
See, there's just a little
bit of moisture in there.
3349
03:11:42,867 --> 03:11:43,725
You can just kinda see it,
3350
03:11:43,760 --> 03:11:45,435
it's just at the bottom of the pan.
3351
03:11:45,470 --> 03:11:48,734
That means I'm okay, but
once you start to hear it
3352
03:11:48,769 --> 03:11:50,165
startin' to scorch a little bit,
3353
03:11:50,200 --> 03:11:53,250
go ahead and add a little
bit more vegetable broth.
3354
03:11:53,285 --> 03:11:55,085
This is lookin' really good.
3355
03:11:55,120 --> 03:11:57,380
Okay, the vegetables are
comin' along really good.
3356
03:12:00,436 --> 03:12:02,900
So, I'm gonna go ahead and
push 'em all to one side.
3357
03:12:04,270 --> 03:12:05,420
Get my rice in there.
3358
03:12:13,563 --> 03:12:17,230
Just put a little bit
of the broth in there.
3359
03:12:20,650 --> 03:12:22,090
All I wanna do is just kinda
3360
03:12:23,260 --> 03:12:26,220
get the rice to be a little
bit more translucent,
3361
03:12:26,255 --> 03:12:29,315
just kinda crisp it up a little bit.
3362
03:12:29,350 --> 03:12:31,400
Go ahead and add a little bit more broth.
3363
03:12:46,270 --> 03:12:49,760
I'm adding just a little
bit of the broth in there
3364
03:12:49,795 --> 03:12:53,250
just to kinda get the rice
to sizzle a little bit.
3365
03:12:53,460 --> 03:12:58,460
Okay, I'm gonna put a teaspoon
of thyme over everything.
3366
03:13:01,980 --> 03:13:05,320
Then I've got a 1/2 teaspoon
of white wine vinegar,
3367
03:13:07,870 --> 03:13:09,825
just kinda put that all around,
3368
03:13:09,860 --> 03:13:12,140
just a little bit of salt in this rice,
3369
03:13:13,120 --> 03:13:14,370
little bit of the pepper,
3370
03:13:16,490 --> 03:13:17,890
get a little bit more broth.
3371
03:13:20,690 --> 03:13:22,820
So yeah, it does take
a little bit of time.
3372
03:13:24,600 --> 03:13:27,059
Okay, these are lookin' real good.
3373
03:13:27,094 --> 03:13:29,020
I usually like to go one cup at a time,
3374
03:13:29,055 --> 03:13:30,620
again, this is pretty hot broth.
3375
03:13:32,218 --> 03:13:33,370
I go one cup at a time.
3376
03:13:38,840 --> 03:13:41,450
Now, I'm gonna start mixin'
the vegetables all together.
3377
03:13:49,200 --> 03:13:50,750
You know, risotto always
one of those things,
3378
03:13:50,785 --> 03:13:52,755
you just kinda have to take your time,
3379
03:13:52,790 --> 03:13:55,720
add a little bit of
water, keep stirring it.
3380
03:13:55,755 --> 03:13:56,635
It's a little bit of work,
3381
03:13:56,670 --> 03:13:58,470
but you know what, it's so worth it.
3382
03:14:01,750 --> 03:14:04,650
I can feel the rice is
already startin' to absorb up.
3383
03:14:06,200 --> 03:14:07,620
See, I got a little bit of water there,
3384
03:14:07,655 --> 03:14:09,170
see how there's water in there?
3385
03:14:10,090 --> 03:14:12,740
So, I just gotta keep stirrin' it.
3386
03:14:12,775 --> 03:14:13,840
Just keep stirrin' it.
3387
03:14:14,830 --> 03:14:17,860
Okay, see the, it's just
startin' to dry up a little bit,
3388
03:14:17,895 --> 03:14:20,667
so I'm just gonna keep stirrin'
it just a little bit longer,
3389
03:14:20,702 --> 03:14:23,440
but I know I'm gonna put a
little bit more broth in there.
3390
03:14:25,960 --> 03:14:27,400
Okay, it's time to get another,
3391
03:14:30,710 --> 03:14:35,045
another cup of broth, add it in there.
3392
03:14:35,080 --> 03:14:38,120
So, it might feel a little
bit soupy, but that's okay.
3393
03:14:38,155 --> 03:14:41,160
That rice is gonna go ahead
and absorb all that broth
3394
03:14:41,195 --> 03:14:42,560
and is it gonna taste great.
3395
03:14:43,867 --> 03:14:48,076
Okay, it's startin' to soak up again, see?
3396
03:14:48,111 --> 03:14:50,780
See how it's soakin' up,
there's no more water in there?
3397
03:14:50,815 --> 03:14:52,880
So then, I'll go ahead and get another cup
3398
03:14:56,813 --> 03:15:01,000
of broth and just
reintroduce it back in again
3399
03:15:01,035 --> 03:15:02,100
and continue stirrin'.
3400
03:15:03,760 --> 03:15:04,905
I know this looks a little soupy,
3401
03:15:04,940 --> 03:15:06,940
but you have to be patient with risotto.
3402
03:15:08,525 --> 03:15:10,005
All right.
3403
03:15:10,040 --> 03:15:11,920
That broth is soaked up again.
3404
03:15:13,880 --> 03:15:16,350
I'll go ahead and put a
little bit more in there.
3405
03:15:16,385 --> 03:15:17,365
So this, I've actually used
3406
03:15:17,400 --> 03:15:19,320
a little bit more broth than I normally do
3407
03:15:19,355 --> 03:15:22,547
because I'm using a frying pan,
3408
03:15:22,582 --> 03:15:25,391
risotto is all about moisture,
3409
03:15:25,426 --> 03:15:28,200
so it tells you when it's done.
3410
03:15:31,230 --> 03:15:34,680
Now, I'll go ahead and
add my chopped up kale.
3411
03:15:38,010 --> 03:15:39,940
You know, and this is totally up to you.
3412
03:15:41,773 --> 03:15:43,073
Go ahead and stir this in.
3413
03:15:45,550 --> 03:15:46,715
You know, somebody once asked me,
3414
03:15:46,750 --> 03:15:49,970
how much liquid does it really
take to make good risotto.
3415
03:15:50,005 --> 03:15:52,690
You know, the rice tells
you how much you need,
3416
03:15:52,725 --> 03:15:53,875
but the basic rule of thumb
3417
03:15:53,910 --> 03:15:56,180
is one cup to three cup of broth,
3418
03:15:57,080 --> 03:15:59,040
but if I'm usin' a fryin' pan like I did,
3419
03:15:59,075 --> 03:16:01,387
I ended up using a fourth cup.
3420
03:16:01,422 --> 03:16:03,665
So, it all depends on the rice.
3421
03:16:03,700 --> 03:16:05,830
You wanna get the rice
so it's nice and tender,
3422
03:16:05,865 --> 03:16:08,210
but let's go ahead and give this a taste.
3423
03:16:18,610 --> 03:16:20,660
Put a little bit of kale on top of there,
3424
03:16:21,950 --> 03:16:23,250
and let's give this a try.
3425
03:16:27,360 --> 03:16:28,193
Mm.
3426
03:16:29,380 --> 03:16:30,213
Very good.
3427
03:16:32,110 --> 03:16:34,480
That is awesome, it takes a little while,
3428
03:16:34,515 --> 03:16:37,502
it is a little bit labor-intensive,
3429
03:16:37,537 --> 03:16:40,490
but you know, it is well worth it, mm.
3430
03:16:41,530 --> 03:16:44,160
Can you explain why we need fiber so much?
3431
03:16:44,195 --> 03:16:46,375
- Oh, fiber is critically important.
3432
03:16:46,410 --> 03:16:49,510
And when I say fiber, I
mean fiber containing foods,
3433
03:16:49,545 --> 03:16:50,795
not fiber supplements.
3434
03:16:50,830 --> 03:16:52,785
I know people tend to think of fiber
3435
03:16:52,820 --> 03:16:54,740
as just kind of intestinal regularity,
3436
03:16:54,775 --> 03:16:56,195
and that's what we used to think,
3437
03:16:56,230 --> 03:17:00,280
but now, we realize that
no, it has critical,
3438
03:17:00,697 --> 03:17:03,091
it's critically important,
not just for gut health,
3439
03:17:03,126 --> 03:17:05,484
but throughout our body, see, so.
3440
03:17:05,519 --> 03:17:07,672
- Fiber and, it's called
resistance starch,
3441
03:17:07,707 --> 03:17:10,448
both only found in abundance
in whole plant foods,
3442
03:17:10,858 --> 03:17:12,103
these are probiotics.
3443
03:17:12,138 --> 03:17:14,756
This is what are good bacteria eats
3444
03:17:14,923 --> 03:17:18,117
so that hey thrive, and
what to do with it, fiber,
3445
03:17:18,267 --> 03:17:20,688
is the produce these
short chain fattty acids
3446
03:17:21,055 --> 03:17:22,491
like butyrate and propionate,
3447
03:17:22,526 --> 03:17:24,028
then they are absorbed back in our system,
3448
03:17:24,063 --> 03:17:25,161
circulate throughout our body
3449
03:17:25,196 --> 03:17:26,998
and have all sorts of beneficial effects,
3450
03:17:27,033 --> 03:17:28,770
and so, improves our immunity,
3451
03:17:29,144 --> 03:17:32,513
may improve mental health,
may improve, I mean,
3452
03:17:32,690 --> 03:17:35,132
has these anti-cancer properties,
3453
03:17:35,138 --> 03:17:37,015
not just in the gut, but
throughout the body,
3454
03:17:37,065 --> 03:17:39,186
and so, as we learn more and more
3455
03:17:39,221 --> 03:17:41,308
how important our gut microbiome,
3456
03:17:41,341 --> 03:17:43,948
the kind of friendly flora in our gut is,
3457
03:17:43,983 --> 03:17:47,366
realize, well how we do best
support our gut bacteria.
3458
03:17:47,645 --> 03:17:51,209
It's all about fiber and
resistance starch-packed foods,
3459
03:17:51,251 --> 03:17:54,035
and so that's legumes,
beans, split peas, chickpeas,
3460
03:17:54,070 --> 03:17:56,819
and lentils, whole grains,
fruits, and vegetables,
3461
03:17:56,865 --> 03:17:59,230
you know nuts and seeds, herbs and spices,
3462
03:17:59,296 --> 03:18:01,143
real food that grows out of the ground,
3463
03:18:01,159 --> 03:18:04,486
these are the healthiest choices
and one of the main reasons
3464
03:18:04,736 --> 03:18:08,396
may be because they
feed our good gut flora
3465
03:18:08,405 --> 03:18:09,238
and that has all these kinda
3466
03:18:09,396 --> 03:18:11,979
knock on benefits throughout our body.
3467
03:18:15,254 --> 03:18:16,907
- You know red beans and rice
3468
03:18:16,942 --> 03:18:18,561
is always a favorite at my house,
3469
03:18:18,577 --> 03:18:20,144
and the thing I like about it
3470
03:18:20,151 --> 03:18:21,792
it's really easy to make.
3471
03:18:22,101 --> 03:18:25,434
It usually takes a bell
pepper, celery stalk,
3472
03:18:25,668 --> 03:18:29,701
some garlic, of course, some
red beans, and some spices,
3473
03:18:29,759 --> 03:18:32,075
but usually before I start doing all this,
3474
03:18:32,110 --> 03:18:33,708
I get started on my rice
3475
03:18:35,016 --> 03:18:37,124
because it takes time to get going
3476
03:18:37,257 --> 03:18:40,081
Today I'm gonna be going
with long brown grain
3477
03:18:40,116 --> 03:18:43,465
I usually start with one cup of the rice
3478
03:18:45,226 --> 03:18:47,981
to a two cups of vegetable broth.
3479
03:18:48,373 --> 03:18:51,780
Now, here's the thing, the
vegetable broth with the rice
3480
03:18:51,815 --> 03:18:54,922
tends to give it a little bit more flavor.
3481
03:18:57,340 --> 03:19:01,340
So again it's one cup
rice, to two cups broth.
3482
03:19:02,173 --> 03:19:05,107
We'll give that a little bit of a stir,
3483
03:19:06,605 --> 03:19:10,355
get some of that rice down
that's hangin' up on the sides.
3484
03:19:14,306 --> 03:19:16,739
And we'll go ahead and get this started.
3485
03:19:18,172 --> 03:19:20,078
Like I said. I'm only gonna use
3486
03:19:20,087 --> 03:19:21,986
one bell pepper for this recipe,
3487
03:19:22,004 --> 03:19:25,521
So, we'll go ahead and save this
other half for another meal.
3488
03:19:46,286 --> 03:19:49,086
Let's go ahead put some garlic in there.
3489
03:20:33,759 --> 03:20:36,492
So, now I've got all
vegetables all chopped up
3490
03:20:36,686 --> 03:20:38,726
I got my celery, I got my bell pepper,
3491
03:20:38,778 --> 03:20:42,295
I got my onion all chopped up,
I even minced up some garlic,
3492
03:20:42,330 --> 03:20:45,304
so let's go ahead and stir
fry this up a little bit.
3493
03:20:45,339 --> 03:20:46,683
First thing I do
3494
03:20:46,866 --> 03:20:49,474
Is put a little vegetable broth in there.
3495
03:20:53,400 --> 03:20:54,908
I can always add more.
3496
03:20:56,351 --> 03:20:59,525
Usually, I like to go
with a couple tablespoons,
3497
03:20:59,534 --> 03:21:01,517
Of nutritional yeast.
3498
03:21:02,126 --> 03:21:03,859
A couple tablespoons.
3499
03:21:07,685 --> 03:21:10,068
a teaspoon of onion powder,
3500
03:21:14,819 --> 03:21:17,147
just a pinch of pepper,
3501
03:21:19,489 --> 03:21:20,756
a little bit of salt.
3502
03:21:22,889 --> 03:21:24,256
You can either go with some chili powder
3503
03:21:24,291 --> 03:21:26,230
or you can go with some srirachi.
3504
03:21:26,272 --> 03:21:29,881
I like srirachi, so that's
what we're gonna go with today.
3505
03:21:29,897 --> 03:21:31,296
Just one tablespoon.
3506
03:21:38,113 --> 03:21:40,755
So, we'll go ahead and stir this up a bit.
3507
03:21:47,558 --> 03:21:50,240
Now, you can always add
some more broth as needed.
3508
03:21:50,275 --> 03:21:52,923
But it's good to get these
onions and everything
3509
03:21:52,958 --> 03:21:55,673
to caramelize a little bit, work together,
3510
03:22:02,696 --> 03:22:04,489
While that's sauteing a little bit,
3511
03:22:04,524 --> 03:22:06,935
I'll go ahead and cut up
a little bit of cilantro.
3512
03:22:15,335 --> 03:22:18,043
So, I've been sauteing the vegetables up,
3513
03:22:18,078 --> 03:22:20,840
and the thing I like to look for
3514
03:22:20,875 --> 03:22:23,708
is just where that the
liquid is just disappeared
3515
03:22:23,733 --> 03:22:26,072
you know, the broth that
we put in from earlier.
3516
03:22:26,107 --> 03:22:29,482
You want it more of a sauce
and a watery vegetable mix.
3517
03:22:31,483 --> 03:22:33,818
So yeah that's lookin' real good.
3518
03:22:33,853 --> 03:22:36,428
So, now we'll go ahead and add the beans.
3519
03:22:38,600 --> 03:22:40,250
We'll stir these in.
3520
03:22:46,250 --> 03:22:47,539
I like to kind of fold 'em.
3521
03:22:47,574 --> 03:22:49,574
I don't want to break
up the beans too much.
3522
03:22:52,847 --> 03:22:55,291
Okay, so this is cookin' up real nice,
3523
03:22:55,415 --> 03:22:57,135
warmin' everything up.
3524
03:22:57,218 --> 03:22:59,384
Now, let's go ahead and check on that rice
3525
03:22:59,419 --> 03:23:00,744
to see how that's doin'.
3526
03:23:00,779 --> 03:23:02,645
Mm, this is smellin' awesome.
3527
03:23:04,070 --> 03:23:05,521
And you see, you got
3528
03:23:05,556 --> 03:23:08,231
just a little bit of
liquid down at the bottom,
3529
03:23:08,264 --> 03:23:09,737
which is okay 'cause the rice,
3530
03:23:09,772 --> 03:23:12,163
the starch will start
to absorb some of that.
3531
03:23:13,222 --> 03:23:16,064
Let's go check on this
rice to see how it's doin'
3532
03:23:16,610 --> 03:23:17,932
Lookin' pretty good.
3533
03:23:17,965 --> 03:23:20,232
We'll go ahead and fluff this up.
3534
03:23:27,459 --> 03:23:29,309
Lookin' pretty good.
3535
03:23:30,108 --> 03:23:34,362
And I usually like to cut up a
little bit of lemon in there.
3536
03:23:50,987 --> 03:23:51,820
Mm.
3537
03:23:53,020 --> 03:23:56,187
It's lookin' really good, really good.
3538
03:24:00,141 --> 03:24:02,758
Then I finish it off with some cilantro.
3539
03:24:02,850 --> 03:24:04,930
Again, this is totally up to you,
3540
03:24:05,439 --> 03:24:08,986
But I love the taste of cilantro.
3541
03:24:09,718 --> 03:24:11,603
Let's get some rice.
3542
03:24:15,027 --> 03:24:16,477
Mm.
3543
03:24:17,577 --> 03:24:19,960
And then the beans.
3544
03:24:23,519 --> 03:24:24,988
And there you have it
3545
03:24:24,997 --> 03:24:26,295
That looks amazing.
3546
03:24:26,330 --> 03:24:28,560
Let's go ahead and check it out.
3547
03:24:31,569 --> 03:24:36,542
Mm, so again, this is really
relatively easy meal to make.
3548
03:24:37,308 --> 03:24:39,179
It doesn't take much work.
3549
03:24:40,905 --> 03:24:42,547
Mm, so good.
3550
03:24:42,738 --> 03:24:43,828
- There's still a lotta people
3551
03:24:43,863 --> 03:24:47,161
that believe that dairy
creates strong bones, you know,
3552
03:24:47,196 --> 03:24:50,460
it's just like it's embedded
into our brain somehow,
3553
03:24:50,495 --> 03:24:53,150
either through school or
milk or, I'm not sure.
3554
03:24:53,185 --> 03:24:53,948
Can you please explain?
3555
03:24:53,983 --> 03:24:56,900
- Well, it's an advertising campaign.
3556
03:24:56,935 --> 03:24:58,595
And so, it's a marketing ploy.
3557
03:24:58,630 --> 03:25:01,195
If you look at the science,
if you do meta analysis,
3558
03:25:01,230 --> 03:25:04,010
milk does not appear to protect
against hip fracture risk,
3559
03:25:04,045 --> 03:25:05,027
whether you're drinking it as an adult,
3560
03:25:05,062 --> 03:25:06,010
whether you're drinking it as a teen,
3561
03:25:06,045 --> 03:25:06,975
doesn't matter, doesn't work.
3562
03:25:07,010 --> 03:25:09,840
In fact, it may actually
increase fracture risk.
3563
03:25:09,875 --> 03:25:12,085
A few years ago, Swedish researchers
3564
03:25:12,120 --> 03:25:14,320
looked at more 100,000 men
and women, followed for years,
3565
03:25:14,355 --> 03:25:16,100
and found that milk
drinking women, for example,
3566
03:25:16,135 --> 03:25:18,355
had higher rates of total mortality,
3567
03:25:18,390 --> 03:25:20,890
meaning they live
significantly shorter lives,
3568
03:25:20,925 --> 03:25:22,565
more cancer, more heart disease,
3569
03:25:22,600 --> 03:25:25,760
and more fractures, all right,
more milk, more fractures.
3570
03:25:25,795 --> 03:25:26,558
- It's the opposite.
3571
03:25:26,593 --> 03:25:29,630
- Milk drinking men also
had higher rates of death,
3572
03:25:29,665 --> 03:25:30,912
which may help explain why countries
3573
03:25:30,947 --> 03:25:32,125
with the highest milk consumption
3574
03:25:32,160 --> 03:25:34,735
also have the highest hip fracture rates.
3575
03:25:34,770 --> 03:25:36,420
Could be other things,
but I mean, bottom line,
3576
03:25:36,455 --> 03:25:38,260
there's no protection against
3577
03:25:40,360 --> 03:25:43,060
osteoporotic fractures
with milk consumption.
3578
03:25:43,095 --> 03:25:44,175
There's certainly things we can do,
3579
03:25:44,210 --> 03:25:48,140
but that's just
unfortunate marketing ploy.
3580
03:25:48,175 --> 03:25:49,575
- If you look at the relationship
3581
03:25:49,610 --> 03:25:51,615
between calcium intake across countries
3582
03:25:51,650 --> 03:25:54,300
and bone fractures, for
example, the more calcium,
3583
03:25:54,335 --> 03:25:56,950
the more bone fractures
in observational studies,
3584
03:25:56,985 --> 03:26:01,950
so it's not quite the great health benefit
3585
03:26:03,350 --> 03:26:05,325
that we understand it to be
3586
03:26:05,360 --> 03:26:06,958
or that we think it,
that we've been taught,
3587
03:26:06,993 --> 03:26:08,556
let me put it that way.
- Yeah, we've been-
3588
03:26:08,591 --> 03:26:09,354
- Taught.
3589
03:26:09,389 --> 03:26:11,263
- Embedded in our schools and-
3590
03:26:11,298 --> 03:26:12,061
Yeah.
3591
03:26:12,096 --> 03:26:13,705
Can you please explain
3592
03:26:13,740 --> 03:26:17,150
this misconception of
the milk, strong bone?
3593
03:26:17,185 --> 03:26:19,575
- Yeah, well, that's a total fallacy.
3594
03:26:19,610 --> 03:26:21,600
As a matter of fact,
there's a Harvard study
3595
03:26:21,635 --> 03:26:23,300
and there's an Australian study
3596
03:26:24,340 --> 03:26:26,495
about which clearly
shows that the patients
3597
03:26:26,530 --> 03:26:29,928
who are taking a greater
amount of milk are more likely
3598
03:26:29,963 --> 03:26:34,400
to have fracture to their
humerus and so forth.
3599
03:26:35,530 --> 03:26:37,890
So, if you're gonna talk about milk,
3600
03:26:37,925 --> 03:26:39,065
what you really have to say
3601
03:26:39,100 --> 03:26:41,585
that is totally truthful about it,
3602
03:26:41,620 --> 03:26:44,570
milk was designed as the ideal calf food.
3603
03:26:45,740 --> 03:26:49,600
If you're gonna take a calf
and in six or eight months
3604
03:26:49,635 --> 03:26:53,460
grow it into a 600-pound
animal, that's milk.
3605
03:26:54,560 --> 03:26:56,425
That's what it was designed for.
3606
03:26:56,460 --> 03:26:58,520
Cow's milk was never designed for humans.
3607
03:26:58,555 --> 03:26:59,905
I mean, there's studies that show
3608
03:26:59,940 --> 03:27:02,925
it accelerates cardiovascular disease,
3609
03:27:02,960 --> 03:27:05,875
look at the saturated fat in cheese, milk,
3610
03:27:05,910 --> 03:27:09,100
look what casein does from
the cancer standpoint.
3611
03:27:09,135 --> 03:27:12,012
Yeah, it's definitely a
food that we don't want.
3612
03:27:12,047 --> 03:27:14,890
- You know, when you're 54
years old, you see cuts-
3613
03:27:14,925 --> 03:27:15,688
- That's right.
3614
03:27:15,723 --> 03:27:17,150
- And you go, I know how
long that's gonna take.
3615
03:27:17,185 --> 03:27:17,948
- Right, right.
3616
03:27:17,983 --> 03:27:20,195
- And you just have it
in your head, it happens,
3617
03:27:20,230 --> 03:27:24,783
I heal 50% faster, and I don't
wanna preach 50%, but it.
3618
03:27:27,270 --> 03:27:29,475
- I have a word for that, by the way,
3619
03:27:29,510 --> 03:27:31,680
I'm also aware that that would happens,
3620
03:27:31,715 --> 03:27:33,330
we see it in many different ways.
3621
03:27:34,670 --> 03:27:39,670
I say the default position
of the body at all times,
3622
03:27:39,860 --> 03:27:42,470
the default position is to create health,
3623
03:27:43,390 --> 03:27:45,485
create and restore health,
3624
03:27:45,520 --> 03:27:49,144
if, and it's a big if,
if we ate the right food.
3625
03:27:50,280 --> 03:27:51,455
The body can't, you know,
3626
03:27:51,490 --> 03:27:54,180
even when we're eating the wrong food,
3627
03:27:54,215 --> 03:27:55,795
the body struggles to heal.
3628
03:27:55,830 --> 03:27:56,995
- Because it's fighting something else.
3629
03:27:57,030 --> 03:27:59,180
- Because it's now, but now
it's spent so much energy
3630
03:27:59,215 --> 03:28:01,330
fighting this other stuff,
so it's gonna be slower
3631
03:28:01,365 --> 03:28:03,215
and less efficient, et cetera, et cetera.
3632
03:28:03,250 --> 03:28:05,910
If we give it the right
food, we will heal faster.
3633
03:28:05,945 --> 03:28:09,047
I can give you a specific
example of my own.
3634
03:28:09,082 --> 03:28:12,115
Just a year ago, the day before Christmas,
3635
03:28:12,150 --> 03:28:14,510
I went out to play some
handball with my grandsons.
3636
03:28:14,545 --> 03:28:15,308
Okay.
3637
03:28:15,343 --> 03:28:18,520
- And I used to play it some,
but they were very good,
3638
03:28:18,555 --> 03:28:21,492
they were 21 and 22, something like that,
3639
03:28:21,527 --> 03:28:24,395
and my son, very active, very athletic,
3640
03:28:24,430 --> 03:28:26,520
outstanding athletes,
always eatin' this stuff-
3641
03:28:26,555 --> 03:28:27,353
- And I'm sorry-
- By the way.
3642
03:28:27,388 --> 03:28:28,280
- And how old are you?
3643
03:28:28,315 --> 03:28:29,078
- 83.
3644
03:28:29,113 --> 03:28:30,070
- 83, you're out playin' ball.
3645
03:28:30,105 --> 03:28:31,112
- 82, last year.
3646
03:28:31,945 --> 03:28:32,778
- So anyhow-
3647
03:28:32,813 --> 03:28:33,576
- 82?
3648
03:28:33,611 --> 03:28:36,255
- Yeah, so, I'm out to
play some racketball,
3649
03:28:36,290 --> 03:28:38,900
and I just wanna get a
point on 'em if I could
3650
03:28:38,935 --> 03:28:40,130
'cause they're really good.
3651
03:28:40,165 --> 03:28:40,928
- They're quick.
3652
03:28:40,963 --> 03:28:42,780
- I'm not as quick as
they are now, obviously.
3653
03:28:42,815 --> 03:28:44,617
And I went flippin' through the air
3654
03:28:44,652 --> 03:28:46,420
and landed on my hip and broke my hip.
3655
03:28:46,455 --> 03:28:47,270
- You did?
3656
03:28:47,305 --> 03:28:48,051
- I did.
3657
03:28:48,086 --> 03:28:50,230
I broke my hip, and you
know, that's bad news.
3658
03:28:50,265 --> 03:28:51,960
Someone my age, they say, oh, you see,
3659
03:28:51,995 --> 03:28:53,215
it's over now for you.
3660
03:28:53,250 --> 03:28:55,500
That's the cause of very high mortality.
3661
03:28:55,535 --> 03:28:56,298
- Yeah.
3662
03:28:56,333 --> 03:28:57,715
- And you don't heal very fast.
3663
03:28:57,750 --> 03:28:59,510
- So, you broke your hip a year ago?
3664
03:28:59,545 --> 03:29:01,270
- Yeah, it was one day before Christmas,
3665
03:29:01,305 --> 03:29:02,675
and not even a year.
3666
03:29:02,710 --> 03:29:05,005
So, you know, it was gonna take me
3667
03:29:05,040 --> 03:29:07,550
supposedly six months
to a year to recover,
3668
03:29:08,630 --> 03:29:11,120
you know, that's what the story was.
3669
03:29:11,155 --> 03:29:13,575
And so, I went down to the hospital.
3670
03:29:13,610 --> 03:29:16,333
There was a hospital
across the lake over there.
3671
03:29:16,368 --> 03:29:19,149
And the doctor, he's a bone doctor,
3672
03:29:19,184 --> 03:29:21,895
he didn't know what I know, by the way,
3673
03:29:21,930 --> 03:29:24,910
but in any case, he did an
operation, put a couple pins,
3674
03:29:24,945 --> 03:29:27,570
he was gonna put a couple
pins in my bone, right?
3675
03:29:27,605 --> 03:29:28,815
We came out of the operating room,
3676
03:29:28,850 --> 03:29:30,680
I'm still, you know,
anesthetized, I guess,
3677
03:29:30,715 --> 03:29:33,810
and he saw Karen and he goes like that.
3678
03:29:33,845 --> 03:29:35,452
And so, he said, your husband,
3679
03:29:35,487 --> 03:29:37,025
I mean, Karen can tell ya,
3680
03:29:37,060 --> 03:29:39,660
your husband has really strong
bones for someone his age.
3681
03:29:39,695 --> 03:29:41,610
I haven't quite seen that thing before.
3682
03:29:42,500 --> 03:29:45,670
And so, she says to him, well
do you know why that's so?
3683
03:29:45,705 --> 03:29:46,468
- Yeah.
3684
03:29:46,503 --> 03:29:47,876
- Because he doesn't use dairy.
3685
03:29:47,911 --> 03:29:49,215
Which is exactly the opposite
3686
03:29:49,250 --> 03:29:51,210
of what he tells all his other patients.
3687
03:29:51,245 --> 03:29:52,110
I don't use dairy.
3688
03:29:53,792 --> 03:29:55,261
He said my bones were so strong
3689
03:29:55,296 --> 03:29:56,730
that he put another pin in it.
3690
03:29:56,765 --> 03:29:58,255
He put four pins in it.
3691
03:29:58,290 --> 03:30:00,472
- He could, he had some
good bone to work with.
3692
03:30:00,507 --> 03:30:02,655
- He had good bone to work
with and he was amazed.
3693
03:30:02,690 --> 03:30:04,470
I go back then for the checkup,
3694
03:30:05,420 --> 03:30:07,900
and I know what, I've lost
track of the time a little bit,
3695
03:30:07,935 --> 03:30:11,720
but somehow, the fracture
that you can see on the-
3696
03:30:11,755 --> 03:30:12,518
- The x-ray?
3697
03:30:12,553 --> 03:30:14,020
- X-ray, stuff like that, it was healed
3698
03:30:14,055 --> 03:30:15,627
in just a fraction of the time.
3699
03:30:15,662 --> 03:30:17,851
I'm back running against again.
3700
03:30:17,886 --> 03:30:20,040
So, now I can run four miles a day.
3701
03:30:20,075 --> 03:30:21,561
You know, it's amazing.
3702
03:30:23,850 --> 03:30:24,945
- You know, when I was a kid,
3703
03:30:24,980 --> 03:30:27,865
I really just did not like
the taste of cauliflower,
3704
03:30:27,900 --> 03:30:30,750
and I'm not sure maybe if it
was the way my mom prepared it.
3705
03:30:30,785 --> 03:30:33,790
She either steamed it or
drizzled cheese all over it.
3706
03:30:33,825 --> 03:30:34,755
But we all know cheese
3707
03:30:34,790 --> 03:30:37,405
isn't exactly that good for us anymore.
3708
03:30:37,440 --> 03:30:40,155
But while I was visiting
my friend Colin Campbell,
3709
03:30:40,190 --> 03:30:42,835
his wife Karen came up with
a really interesting way
3710
03:30:42,870 --> 03:30:47,360
of making cauliflower, the main
dish, and it was fantastic.
3711
03:30:47,395 --> 03:30:48,435
So I thought to myself,
3712
03:30:48,470 --> 03:30:51,330
what if bring in just a
couple more vegetables.
3713
03:30:52,530 --> 03:30:54,910
So I thought, let's try a gold potato
3714
03:30:56,312 --> 03:30:58,375
and maybe some broccoli.
3715
03:30:58,410 --> 03:31:00,035
Let's see how that turns out.
3716
03:31:00,070 --> 03:31:02,830
Just get rid of that green
stuff that's all over.
3717
03:31:04,424 --> 03:31:06,920
And then I like to take
my other smaller knife
3718
03:31:06,955 --> 03:31:08,640
and just kinda cut into a circle.
3719
03:31:16,603 --> 03:31:18,436
And just pop this out.
3720
03:31:21,120 --> 03:31:24,080
Now that I've gotten
myself a little cutout,
3721
03:31:24,115 --> 03:31:25,435
I'm able to kinda see where
3722
03:31:25,470 --> 03:31:27,600
I can start cutting into this cauliflower.
3723
03:31:31,630 --> 03:31:32,760
See how it's breakin' apart?
3724
03:31:32,795 --> 03:31:33,660
It's not too hard.
3725
03:31:36,061 --> 03:31:38,120
But the whole idea is to figure out a way
3726
03:31:38,155 --> 03:31:41,030
to make it into a bite-size piece,
3727
03:31:41,065 --> 03:31:42,660
not too small, not too big.
3728
03:31:50,360 --> 03:31:53,160
So then, I go ahead and
I put it into my steamer.
3729
03:31:58,520 --> 03:32:01,820
So, I go ahead and take
off some of the leaves.
3730
03:32:05,820 --> 03:32:08,520
Take off the flour and I'll
use that for another meal.
3731
03:32:09,610 --> 03:32:12,875
Get the tough part of the broccoli,
3732
03:32:12,910 --> 03:32:15,960
get rid of that 'cause it
just doesn't steam up into,
3733
03:32:15,995 --> 03:32:18,432
it kinda gets a little bit chewy,
3734
03:32:18,467 --> 03:32:20,835
but if you like it, hey, go for it.
3735
03:32:20,870 --> 03:32:24,990
Put it into quarters,
slice it half lengthwise
3736
03:32:25,025 --> 03:32:27,842
and then again, slice it half lengthwise,
3737
03:32:27,877 --> 03:32:30,660
which'll give me four pieces each cut.
3738
03:32:34,910 --> 03:32:39,640
Now, a lotta people like to
take off the skin of the potato.
3739
03:32:39,675 --> 03:32:42,030
Me, I like the potato skin.
3740
03:32:54,540 --> 03:32:57,140
Again, I'm just making
'em into bite-size pieces.
3741
03:33:01,830 --> 03:33:04,230
Now, I need to wash all these vegetables.
3742
03:33:06,240 --> 03:33:07,840
So, let's go ahead and wash 'em.
3743
03:33:12,940 --> 03:33:15,770
So, you can see I've added cauliflower,
3744
03:33:15,805 --> 03:33:18,147
broccoli stalks, and a potato,
3745
03:33:18,182 --> 03:33:20,490
but what if we added an onion?
3746
03:33:34,140 --> 03:33:35,175
So, now that I've clean
3747
03:33:35,210 --> 03:33:37,390
and cut up the vegetables
into bite-size pieces,
3748
03:33:37,425 --> 03:33:39,570
I'm gonna go ahead and steam
it for about 20 minutes
3749
03:33:39,605 --> 03:33:41,070
until they're nice and tender.
3750
03:33:42,300 --> 03:33:44,765
Now, the sauce is actually kinda simple.
3751
03:33:44,800 --> 03:33:47,045
It's three tablespoons
of nutritional yeast,
3752
03:33:47,080 --> 03:33:50,640
three tablespoons of miso, and
some unsweetened almond milk.
3753
03:33:56,200 --> 03:33:58,440
Now, when adding the
unsweetened almond milk,
3754
03:33:58,475 --> 03:33:59,565
I usually just mix it in
3755
03:33:59,600 --> 03:34:02,240
until it gets that
consistency like a sauce.
3756
03:34:09,280 --> 03:34:10,845
And as you can see, it's already startin'
3757
03:34:10,880 --> 03:34:13,350
to get to that consistency
that's pretty good.
3758
03:34:15,280 --> 03:34:18,080
So, sometimes I like to put
in just a little bit more
3759
03:34:18,115 --> 03:34:20,425
just so it's a little bit more liquid-y,
3760
03:34:20,460 --> 03:34:23,885
so it can get all around
all of those vegetables.
3761
03:34:23,920 --> 03:34:25,610
Now keep in mind, I'm gonna
be puttin' this in the oven,
3762
03:34:25,645 --> 03:34:28,937
so we wanna be able to
have it mix in quite well.
3763
03:34:28,972 --> 03:34:31,130
Well, there you go, there was two ounces.
3764
03:34:34,500 --> 03:34:36,485
Now, so what I'll do is I'll go ahead
3765
03:34:36,520 --> 03:34:38,825
and add a little bit of lemon pepper.
3766
03:34:38,860 --> 03:34:41,095
I seem to like, I like lemon pepper,
3767
03:34:41,130 --> 03:34:44,745
just get a couple pinches of lemon pepper,
3768
03:34:44,780 --> 03:34:48,020
some paprika, a little
bit of paprika in there
3769
03:34:48,055 --> 03:34:49,670
just to kinda give it that color.
3770
03:34:51,630 --> 03:34:52,885
If you wanna spice things up,
3771
03:34:52,920 --> 03:34:55,020
I use a little bit of chili, chili powder.
3772
03:34:57,470 --> 03:34:58,695
It's all up to you.
3773
03:34:58,730 --> 03:34:59,920
Some garlic powder.
3774
03:35:01,500 --> 03:35:04,620
Remember, garlic powder
is a little bit stronger
3775
03:35:04,655 --> 03:35:05,680
because it's so fine.
3776
03:35:07,110 --> 03:35:09,770
And then I like to put in a
little bit of salt and pepper.
3777
03:35:11,170 --> 03:35:12,335
But this is all up to you,
3778
03:35:12,370 --> 03:35:14,710
and always, salt is always optional,
3779
03:35:15,980 --> 03:35:20,980
but I like to put a
little bit of salt in it.
3780
03:35:20,990 --> 03:35:23,840
Now, continue to mix this up,
so it's a nice consistency.
3781
03:35:28,490 --> 03:35:30,115
Let's check on our vegetables.
3782
03:35:30,150 --> 03:35:32,045
Oh, they're lookin' really, really good.
3783
03:35:32,080 --> 03:35:33,940
Now, the thing is, you
probably wanna check
3784
03:35:33,975 --> 03:35:36,300
to see if the potatoes are done,
3785
03:35:38,298 --> 03:35:40,309
and just kinda make
sure that they're soft.
3786
03:35:40,344 --> 03:35:42,320
Yup, those are pretty good, ready to go.
3787
03:35:45,332 --> 03:35:46,895
Let me get my casserole dish.
3788
03:35:46,930 --> 03:35:49,140
You can just go ahead and put them in.
3789
03:36:00,776 --> 03:36:01,574
That looks about good.
3790
03:36:01,609 --> 03:36:03,585
If you wanna put more, that's fine,
3791
03:36:03,620 --> 03:36:06,840
but as you can see, it's
lookin' pretty good right now.
3792
03:36:06,875 --> 03:36:07,638
So, now what I'm gonna do
3793
03:36:07,673 --> 03:36:12,360
is I'm gonna go ahead and
pour this over the vegetables.
3794
03:36:16,140 --> 03:36:17,785
Stir it up just a little bit,
3795
03:36:17,820 --> 03:36:19,395
so all of the sauce gets kinda
3796
03:36:19,430 --> 03:36:22,310
evenly distributed around
all those vegetables.
3797
03:36:23,250 --> 03:36:26,450
Just gotta be careful not
to break up the potatoes
3798
03:36:26,485 --> 03:36:29,780
or, you know, mush 'em up, there ya go.
3799
03:36:31,600 --> 03:36:33,560
Now, the last thing I like to do
3800
03:36:33,595 --> 03:36:35,520
is put a little breadcrumbs on here.
3801
03:36:39,230 --> 03:36:40,028
So, now let's go ahead
3802
03:36:40,063 --> 03:36:43,510
and put this in the oven at
350 for about 20 minutes.
3803
03:36:43,545 --> 03:36:45,607
Well, I've just taken it out of the oven.
3804
03:36:45,642 --> 03:36:47,635
It took a little bit
longer than I thought,
3805
03:36:47,670 --> 03:36:51,740
maybe 25 minutes at 350, but
boy, this smells fabulous.
3806
03:36:55,740 --> 03:36:56,573
Mm.
3807
03:36:58,246 --> 03:37:01,040
Vegetables like this is just amazing.
3808
03:37:01,970 --> 03:37:05,400
So, creating a casserole as
cauliflower as your main dish
3809
03:37:05,435 --> 03:37:07,530
can prove to be an amazing taste.
3810
03:37:08,520 --> 03:37:10,395
Mm, I love the way the miso
3811
03:37:10,430 --> 03:37:12,845
mixes with the nutritional yeast.
3812
03:37:12,880 --> 03:37:15,260
This is sure to please your family.
3813
03:37:16,680 --> 03:37:19,370
How much protein do you
think we need per day then?
3814
03:37:19,405 --> 03:37:20,620
- That's a good question.
3815
03:37:21,540 --> 03:37:24,190
I give lectures on this
'cause I spent my whole career
3816
03:37:24,225 --> 03:37:25,920
working on the protein question,
3817
03:37:25,955 --> 03:37:27,005
but the amount of protein,
3818
03:37:27,040 --> 03:37:29,890
if we consider it in terms
of percent of total calories,
3819
03:37:29,925 --> 03:37:31,465
best way to do it,
3820
03:37:31,500 --> 03:37:33,595
the amount of protein we absolutely need
3821
03:37:33,630 --> 03:37:36,520
is somewhere around four,
5% of total calories,
3822
03:37:36,555 --> 03:37:38,475
it's quite low, that's a minimum.
3823
03:37:38,510 --> 03:37:40,440
What that, when you do the experiments,
3824
03:37:40,475 --> 03:37:42,335
that's the amount of protein you need
3825
03:37:42,370 --> 03:37:45,765
to compensate for the protein
lost on a daily basis.
3826
03:37:45,800 --> 03:37:49,748
So, if you consume a diet
around four, 5%, that's minimum,
3827
03:37:49,783 --> 03:37:52,526
experimentally, but then, at the time,
3828
03:37:52,561 --> 03:37:55,270
they first did that in the early '40s,
3829
03:37:56,680 --> 03:37:58,595
they wanted increase a little more
3830
03:37:58,630 --> 03:38:00,640
to make sure everybody got enough protein
3831
03:38:00,675 --> 03:38:02,650
'cause everybody's
concerned about protein.
3832
03:38:02,685 --> 03:38:03,448
So, they increased it
3833
03:38:03,483 --> 03:38:05,920
by two standard deviations, statistically.
3834
03:38:07,140 --> 03:38:11,600
That brings it up to about
eight or 9% total protein
3835
03:38:11,635 --> 03:38:14,220
from four or five up to eight or nine,
3836
03:38:14,255 --> 03:38:16,892
and that became what we called
3837
03:38:16,927 --> 03:38:19,495
the recommended dietary allowance
3838
03:38:19,530 --> 03:38:21,660
or recommended daily allowance, the RDA.
3839
03:38:21,695 --> 03:38:22,565
- Yeah, right, right.
3840
03:38:22,600 --> 03:38:25,790
- So, they RDA was born that
way, that's where it came from.
3841
03:38:25,825 --> 03:38:29,030
Starting at four or five,
increase up eight or nine,
3842
03:38:29,065 --> 03:38:30,515
two standard deviations in theory
3843
03:38:30,550 --> 03:38:35,189
covers 98% of the population
who need protein, okay,
3844
03:38:35,224 --> 03:38:38,020
totally theoretical at this point.
3845
03:38:38,055 --> 03:38:39,295
So, up around eight, 9%,
3846
03:38:39,330 --> 03:38:42,550
so eight or 9% protein is the ideal level.
3847
03:38:43,890 --> 03:38:46,690
All of that can be easily
supplied by just plants.
3848
03:38:46,725 --> 03:38:47,645
- Yeah.
3849
03:38:47,680 --> 03:38:48,735
- But what we actually do
3850
03:38:48,770 --> 03:38:51,892
because of a reverence
for this protein thing,
3851
03:38:51,927 --> 03:38:53,933
and we usually mean animal protein
3852
03:38:53,968 --> 03:38:55,940
'cause that's what most people think,
3853
03:38:55,975 --> 03:38:57,215
we start eatin' animal foods
3854
03:38:57,250 --> 03:39:00,800
and justify it on the grounds
that, oh, I need this protein.
3855
03:39:00,835 --> 03:39:03,395
Been that way for, you know, 150 years.
3856
03:39:03,430 --> 03:39:06,070
I need this protein, so
eat meat, get the protein,
3857
03:39:07,480 --> 03:39:09,530
and then all of a sudden, a
higher and higher percentage
3858
03:39:09,565 --> 03:39:12,600
of our total protein
consumed is animal-based,
3859
03:39:12,635 --> 03:39:13,905
and the average in this country
3860
03:39:13,940 --> 03:39:18,260
is about 70 to 75% of our
total protein is coming from,
3861
03:39:18,295 --> 03:39:20,995
average, it's coming from animal foods.
3862
03:39:21,030 --> 03:39:23,975
That's where, once you start
puttin' in animal food and diet
3863
03:39:24,010 --> 03:39:26,920
and you know, things are goin'
to hell in a hand basket.
3864
03:39:27,850 --> 03:39:30,075
You know, the protein is gettin' up there
3865
03:39:30,110 --> 03:39:32,490
and more higher percentage
is animal protein,
3866
03:39:32,525 --> 03:39:34,795
an animal protein, unlike plant protein,
3867
03:39:34,830 --> 03:39:37,880
has a higher degree of
efficient utilization.
3868
03:39:38,740 --> 03:39:40,700
So, it can cause more damage.
3869
03:39:40,735 --> 03:39:42,625
Plant proteins don't do that.
3870
03:39:42,660 --> 03:39:45,620
- Yeah, I think increasingly,
there is data to suggest that
3871
03:39:46,650 --> 03:39:49,245
when you increase protein,
3872
03:39:49,280 --> 03:39:54,280
you do create some medical disasters.
3873
03:39:54,440 --> 03:39:56,695
I mean, if you want red meat,
3874
03:39:56,730 --> 03:39:58,915
then you're gonna promote cancer.
3875
03:39:58,950 --> 03:40:00,975
- You know, we focus a lot on protein.
3876
03:40:01,010 --> 03:40:03,000
We have for, gosh, hundreds of years,
3877
03:40:03,035 --> 03:40:03,875
since it was discovered,
3878
03:40:03,910 --> 03:40:07,025
but I think we overdo it in this country.
3879
03:40:07,060 --> 03:40:12,060
There's a lot of emphasis on
protein for appetite control,
3880
03:40:12,166 --> 03:40:16,790
weight loss, muscle gain, muscle building,
3881
03:40:18,518 --> 03:40:20,244
I mean, just about everything,
3882
03:40:20,279 --> 03:40:21,935
if you wanna manipulate your body,
3883
03:40:21,970 --> 03:40:25,280
protein seems to be at the first
part of the recommendation.
3884
03:40:25,315 --> 03:40:26,727
It's always eat more.
3885
03:40:26,762 --> 03:40:28,105
And it's a real shame
3886
03:40:28,140 --> 03:40:30,620
because we already eat way more
3887
03:40:30,655 --> 03:40:33,065
than the sort of recommended amount
3888
03:40:33,100 --> 03:40:37,350
what we need to grow and maintain
our body in this country,
3889
03:40:37,385 --> 03:40:39,865
and most of it's from animal-based foods.
3890
03:40:39,900 --> 03:40:43,150
The majority of the protein we
eat is animal-based protein,
3891
03:40:43,185 --> 03:40:44,555
meat, dairy, and eggs.
3892
03:40:44,590 --> 03:40:48,570
There's evidence that that
can promote high cholesterol,
3893
03:40:48,605 --> 03:40:51,275
atherosclerosis and heart disease.
3894
03:40:51,310 --> 03:40:54,090
There's animal experiments
showing that that type of protein
3895
03:40:54,125 --> 03:40:57,850
can actually affect cancer promotion
3896
03:40:57,885 --> 03:40:59,095
and increase cancer promotion.
3897
03:40:59,130 --> 03:41:01,930
These are the big diseases
that we struggle with, right?
3898
03:41:02,990 --> 03:41:04,340
And then you also mentioned kidneys.
3899
03:41:04,375 --> 03:41:05,882
There's over 100 years of data
3900
03:41:05,917 --> 03:41:07,355
showing that a high-protein diet,
3901
03:41:07,390 --> 03:41:10,100
particularly when kidneys
are already damaged,
3902
03:41:10,135 --> 03:41:12,287
if you have an already-damaged kidney,
3903
03:41:12,322 --> 03:41:14,466
and it's not functioning at full capacity,
3904
03:41:14,501 --> 03:41:16,575
I think, eating a very high-protein diet
3905
03:41:16,610 --> 03:41:18,830
is about the worst thing
you probably can do,
3906
03:41:20,610 --> 03:41:23,305
and some degree of chronic kidney disease
3907
03:41:23,340 --> 03:41:26,000
is actually pretty common in our country,
3908
03:41:26,035 --> 03:41:27,745
especially at older ages.
3909
03:41:27,780 --> 03:41:29,780
So, I think we're way overdoing protein,
3910
03:41:30,640 --> 03:41:33,493
and it's shame that
it's used to frequently.
3911
03:41:33,528 --> 03:41:36,311
- So, it's pretty safe
to say that we could get
3912
03:41:36,346 --> 03:41:40,410
the protein that we need from
a whole plant-based diet.
3913
03:41:40,445 --> 03:41:43,610
- Absolutely, we can get
all the protein we need
3914
03:41:43,645 --> 03:41:45,617
from all natural plant foods.
3915
03:41:45,652 --> 03:41:47,590
You know, tomatoes have protein.
3916
03:41:48,440 --> 03:41:50,055
Oats have protein.
3917
03:41:50,090 --> 03:41:52,935
People think that it has
to be tofu and beans,
3918
03:41:52,970 --> 03:41:56,060
and you've gotta eat tofu and
bean at every meal,
3919
03:41:56,095 --> 03:41:58,160
but that's not true, just eat whole foods.
3920
03:42:00,443 --> 03:42:03,861
The only things we eat
in abundance in America
3921
03:42:03,896 --> 03:42:07,280
that have no protein are
added sugars and oils,
3922
03:42:08,340 --> 03:42:11,040
fats and oils, 'cause those
things have been processed,
3923
03:42:11,075 --> 03:42:13,740
they're fragments of food where
you take the original food,
3924
03:42:13,775 --> 03:42:15,395
you throw away the protein,
3925
03:42:15,430 --> 03:42:17,750
and then you eat the sugar or the oil,
3926
03:42:17,785 --> 03:42:20,070
and those, we eat a lotta sugar and oil,
3927
03:42:21,070 --> 03:42:22,745
but otherwise, if you eat a whole food,
3928
03:42:22,780 --> 03:42:25,350
I mean, all these plants
that are growing around you,
3929
03:42:25,385 --> 03:42:27,794
they need proteins to function,
3930
03:42:27,829 --> 03:42:30,204
so you're gonna get enough protein.
3931
03:42:32,030 --> 03:42:35,360
- Friend of mine recently
started a whole plant-based diet,
3932
03:42:35,395 --> 03:42:37,817
and I asked her, I said,
what kind of breakfast
3933
03:42:37,852 --> 03:42:40,205
do you normally have,
and she said oatmeal.
3934
03:42:40,240 --> 03:42:42,580
And I said, great, what
kinda oatmeal do you have,
3935
03:42:42,615 --> 03:42:44,885
and she said, you know,
the stuff from a pouch,
3936
03:42:44,920 --> 03:42:48,300
and you just put it in the
microwave with some water.
3937
03:42:48,335 --> 03:42:50,875
Well, old-fashioned oatmeal
3938
03:42:50,910 --> 03:42:53,575
is really not that difficult to make,
3939
03:42:53,610 --> 03:42:56,085
but here's the difference between the two.
3940
03:42:56,120 --> 03:42:58,560
As you can see, one is really processed.
3941
03:42:58,595 --> 03:42:59,675
It's been ground up
3942
03:42:59,710 --> 03:43:01,240
and there's really not
a lot of fiber left.
3943
03:43:01,275 --> 03:43:02,485
Of course, it's much better
3944
03:43:02,520 --> 03:43:06,860
than scrambled eggs, butter,
bacon, sausage, whatever,
3945
03:43:06,895 --> 03:43:11,200
but old-fashioned oatmeal is
not that difficult to make
3946
03:43:11,235 --> 03:43:13,435
but so much more benefits from it,
3947
03:43:13,470 --> 03:43:15,890
and not only is it good
for your digestive system,
3948
03:43:15,925 --> 03:43:17,625
it's good for your entire body.
3949
03:43:17,660 --> 03:43:20,625
So, today I wanna go over
some of the easy ways
3950
03:43:20,660 --> 03:43:24,170
and fun things you can do
with oatmeal for breakfast.
3951
03:43:24,205 --> 03:43:27,402
Okay, so let's get started
makin' the oatmeal.
3952
03:43:27,437 --> 03:43:30,600
I usually go with about
a cup and 1/4 of water.
3953
03:43:31,460 --> 03:43:32,770
I'm makin' it for one.
3954
03:43:34,010 --> 03:43:39,010
And then to about 1/2 a cup
of old-fashioned oatmeal.
3955
03:43:40,660 --> 03:43:41,493
Turn it up.
3956
03:43:43,440 --> 03:43:44,540
Now, here's the thing,
3957
03:43:45,390 --> 03:43:48,540
I've got a bunch of stuff here
for you to kinda consider.
3958
03:43:48,575 --> 03:43:50,320
It's all up to you and personality.
3959
03:43:50,355 --> 03:43:51,815
These are just ideas.
3960
03:43:51,850 --> 03:43:54,720
But I usually like some cut up bananas,
3961
03:43:54,755 --> 03:43:57,875
some apples, some strawberries,
3962
03:43:57,910 --> 03:43:59,865
and then if it's in the winter months,
3963
03:43:59,900 --> 03:44:03,890
maybe some canned pineapples,
maybe some canned peaches,
3964
03:44:03,925 --> 03:44:06,350
or maybe some canned Mandarin oranges,
3965
03:44:06,385 --> 03:44:08,025
but it's all up to you.
3966
03:44:08,060 --> 03:44:09,605
And in the pantry, you can also have
3967
03:44:09,640 --> 03:44:12,255
maybe some dried
cranberries, some raisins,
3968
03:44:12,290 --> 03:44:17,290
maybe some coconut, I got
some blueberries here,
3969
03:44:17,990 --> 03:44:21,710
and I always like to put in
a little bit of flaxseed,
3970
03:44:21,745 --> 03:44:24,915
that's always good,
walnuts once in a while,
3971
03:44:24,950 --> 03:44:27,630
but sometimes, I like to
sweeten it up a little bit,
3972
03:44:27,665 --> 03:44:29,145
and this is totally up to you,
3973
03:44:29,180 --> 03:44:33,100
if I do use maple syrup, I
like to use the grade A syrup,
3974
03:44:33,135 --> 03:44:35,837
not the fructose stuff, the bad staff,
3975
03:44:35,872 --> 03:44:38,540
or maybe just a little bit of brown sugar.
3976
03:44:38,575 --> 03:44:39,975
The thing is about dates
3977
03:44:40,010 --> 03:44:41,165
is you can't just throw 'em in there.
3978
03:44:41,200 --> 03:44:43,540
You gotta cut 'em up and mince
'em up into little pieces.
3979
03:44:43,575 --> 03:44:46,020
So, I'm gonna go ahead
and do that right now.
3980
03:45:00,291 --> 03:45:01,785
Go ahead and put those in.
3981
03:45:01,820 --> 03:45:03,245
And the thing about dates,
3982
03:45:03,280 --> 03:45:08,280
it's a natural way to
sweeten up your oatmeal
3983
03:45:08,500 --> 03:45:11,320
and also, dates are really good for ya.
3984
03:45:12,510 --> 03:45:15,780
Okay, so we'll go ahead
and cup some strawberries.
3985
03:45:25,227 --> 03:45:28,563
Okay, put some bananas
in there, some apples,
3986
03:45:32,260 --> 03:45:33,930
maybe some blueberries in there,
3987
03:45:35,680 --> 03:45:39,650
not much, but I like a little
bit of coconut in there,
3988
03:45:41,200 --> 03:45:46,200
just a couple chopped walnuts,
get my flaxseed in there,
3989
03:45:49,000 --> 03:45:51,030
maybe some raisins, I like raisins,
3990
03:45:52,810 --> 03:45:54,950
just a little bit of maple syrup.
3991
03:45:57,900 --> 03:45:59,465
And that's pretty much it.
3992
03:45:59,500 --> 03:46:01,200
Let's go ahead and check this out.
3993
03:46:10,315 --> 03:46:11,625
And there ya go.
3994
03:46:11,660 --> 03:46:14,615
So, it's relatively easy to do.
3995
03:46:14,650 --> 03:46:16,605
It's just about the time that it takes you
3996
03:46:16,640 --> 03:46:20,070
to cup some fruit, maybe grab
some stuff from the pantry,
3997
03:46:20,105 --> 03:46:23,370
but this is so much better for you
3998
03:46:23,405 --> 03:46:24,570
than that instant stuff.
3999
03:46:25,720 --> 03:46:28,200
Mm, and it's so good.
4000
03:46:30,300 --> 03:46:31,785
Today, I'm gonna be making
4001
03:46:31,820 --> 03:46:34,615
creamy penne with sun-dried tomatoes.
4002
03:46:34,650 --> 03:46:37,015
I'm gonna be using some
basil, some garlic,
4003
03:46:37,050 --> 03:46:40,600
some sun-dried tomatoes, a
little bit of lemon juice,
4004
03:46:40,635 --> 03:46:44,140
some raw cashews, some
unsweetened almond milk,
4005
03:46:44,175 --> 03:46:46,490
and as you can see, I always try to use
4006
03:46:46,525 --> 03:46:48,830
some type of whole wheat pasta.
4007
03:46:48,865 --> 03:46:50,455
It's very important for us
4008
03:46:50,490 --> 03:46:53,440
to have some type of
fiber every single day.
4009
03:46:58,340 --> 03:47:00,840
You can go ahead and use a
knife to mince everything up,
4010
03:47:00,875 --> 03:47:02,870
but I'm gonna go ahead
and use a food processor
4011
03:47:02,905 --> 03:47:04,355
just to speed things up.
4012
03:47:04,390 --> 03:47:06,310
First thing I usually like to put in there
4013
03:47:06,345 --> 03:47:09,230
is about 1/4 cup of raw cashews.
4014
03:47:10,870 --> 03:47:12,990
I've got five fresh leaves of basil.
4015
03:47:14,290 --> 03:47:17,380
I've got a 1/2 a cup of nutritional yeast.
4016
03:47:20,223 --> 03:47:22,823
I got about four cloves of
garlic, I've halved them.
4017
03:47:24,250 --> 03:47:26,180
One teaspoon of dried mustard,
4018
03:47:28,310 --> 03:47:33,150
1/2 a teaspoon of dried
onion, a little bit of salt,
4019
03:47:36,310 --> 03:47:37,790
and of course, some pepper,
4020
03:47:41,540 --> 03:47:43,840
and then we'll go ahead
and give this a pulse.
4021
03:47:59,460 --> 03:48:03,090
Okay, that's about the consistency I like.
4022
03:48:04,875 --> 03:48:08,310
It's a little bit like a
Parmesan cheese kinda mixture.
4023
03:48:09,530 --> 03:48:12,640
Now, it's time to go ahead and
put in the wet ingredients.
4024
03:48:14,090 --> 03:48:15,150
Some lemon juice.
4025
03:48:20,420 --> 03:48:23,595
Now, here I've got a tablespoon
4026
03:48:23,630 --> 03:48:26,735
of red wine vinegar, tablespoon.
4027
03:48:26,770 --> 03:48:30,340
I've got my full cup of
unsweetened almond milk.
4028
03:48:34,110 --> 03:48:37,300
And then I've got on standby,
some whole wheat flour.
4029
03:48:39,092 --> 03:48:40,920
Now, let's go ahead and pulse this up.
4030
03:48:52,105 --> 03:48:53,145
All right.
4031
03:48:53,180 --> 03:48:55,785
Okay, so as you can see, its sorta thin,
4032
03:48:55,820 --> 03:48:58,860
so I'm gonna go ahead and add
some of the whole wheat flour.
4033
03:48:59,850 --> 03:49:01,460
So, this is about 1/4 cup.
4034
03:49:06,118 --> 03:49:07,469
I got a little bit left there,
4035
03:49:07,504 --> 03:49:08,820
just to kinda see how things go.
4036
03:49:11,350 --> 03:49:12,220
Give it a pulse.
4037
03:49:21,590 --> 03:49:23,290
Let's go ahead and check this out.
4038
03:49:24,980 --> 03:49:27,190
Okay, it's still a little bit thin,
4039
03:49:27,225 --> 03:49:27,988
so I'm gonna go ahead
4040
03:49:28,023 --> 03:49:31,750
and put the whole 1/4
cup of whole wheat flour.
4041
03:49:36,020 --> 03:49:38,785
Now, it's time to put in
the sun-dried tomatoes.
4042
03:49:38,820 --> 03:49:41,195
These are not the jar can
that has the oil in it.
4043
03:49:41,230 --> 03:49:43,535
These are the packages
that usually are found
4044
03:49:43,570 --> 03:49:46,400
in your produce section of
your local grocery store.
4045
03:49:46,435 --> 03:49:48,390
So, I'm gonna go ahead and put these in.
4046
03:49:52,750 --> 03:49:54,315
Okay, that's lookin' pretty creamy,
4047
03:49:54,350 --> 03:49:56,660
so I'm gonna go ahead and
it a small pot that I have.
4048
03:49:56,695 --> 03:49:58,472
You can always microwave this if you want,
4049
03:49:58,507 --> 03:50:00,250
but I'm gonna go ahead and put it in here.
4050
03:50:03,870 --> 03:50:06,480
Okay, so my noodles are about done.
4051
03:50:08,130 --> 03:50:09,880
Let's go ahead and get 'em drained.
4052
03:50:14,490 --> 03:50:16,150
Go ahead and put these in the bowl.
4053
03:50:17,498 --> 03:50:19,098
Let's go ahead and add my sauce.
4054
03:50:23,120 --> 03:50:24,720
Let's go ahead and stir this up.
4055
03:50:34,250 --> 03:50:38,860
Now, you can always add a
little bit of hot water to this
4056
03:50:38,895 --> 03:50:41,392
if it gets a little too thick.
4057
03:50:41,427 --> 03:50:45,470
I usually to just grab some
of the water from the pasta
4058
03:50:45,505 --> 03:50:48,685
and just kinda reintroduce
it back in there
4059
03:50:48,720 --> 03:50:51,540
until I get that consistency
that my family likes.
4060
03:50:52,410 --> 03:50:54,915
But this is lookin' really, really good.
4061
03:50:54,950 --> 03:50:57,420
So, let's go ahead and give it a try.
4062
03:50:59,240 --> 03:51:02,675
Mm, that is so good.
4063
03:51:02,710 --> 03:51:04,275
So, it's relatively easy to make,
4064
03:51:04,310 --> 03:51:06,810
and I'm sure your family
is gonna enjoy it.
4065
03:51:06,845 --> 03:51:07,970
Mm, so good.
4066
03:51:09,410 --> 03:51:12,695
If we're eliminating the milk,
4067
03:51:12,730 --> 03:51:15,390
what's the best way to
get the vitamin D then?
4068
03:51:15,425 --> 03:51:19,810
- Sunshine, just sit outdoors and even,
4069
03:51:20,780 --> 03:51:23,235
you're gonna get considerable radiation
4070
03:51:23,270 --> 03:51:26,850
even if it's a bit cloudy,
you know, at times.
4071
03:51:26,885 --> 03:51:28,115
I mean, just bein' outdoors
4072
03:51:28,150 --> 03:51:32,105
and having the experience
of the sunshine will,
4073
03:51:32,140 --> 03:51:34,915
in most cases, present
you with enough vitamin D,
4074
03:51:34,950 --> 03:51:37,690
and actually, it shouldn't
even be called a vitamin.
4075
03:51:37,725 --> 03:51:40,250
Vitamin D is not a
vitamin, it's a hormone.
4076
03:51:41,620 --> 03:51:44,160
Vitamins by classical
definition are those things
4077
03:51:44,195 --> 03:51:46,450
we have to consume
because we can make them.
4078
03:51:47,370 --> 03:51:49,440
In the case of vitamin D, we can make it.
4079
03:51:50,420 --> 03:51:53,405
All it needs to do is shine the sunshine
4080
03:51:53,440 --> 03:51:56,285
on some precursor compounds in our skin
4081
03:51:56,320 --> 03:51:59,130
and it converts it over to vitamin D.
4082
03:51:59,165 --> 03:52:00,665
- And so, the supercharged?
4083
03:52:00,700 --> 03:52:03,440
- Yeah, the supercharged
is the metabolite, exactly.
4084
03:52:04,290 --> 03:52:07,310
You can form on your skin,
it goes to the liver,
4085
03:52:07,345 --> 03:52:11,200
that form is called 25 hydroxy vitamin D,
4086
03:52:11,235 --> 03:52:12,575
it's a storage form.
4087
03:52:12,610 --> 03:52:15,960
So, we store it, we store
it in our liver largely.
4088
03:52:15,995 --> 03:52:19,310
And then, when the body wants
some vitamin D activity,
4089
03:52:19,345 --> 03:52:20,860
it actually pulls out some of that
4090
03:52:20,895 --> 03:52:22,815
and converts it to a product,
4091
03:52:22,850 --> 03:52:26,100
that was our word, called
supercharged vitamin D,
4092
03:52:26,135 --> 03:52:29,132
and I'm not sure anyone else used that,
4093
03:52:29,167 --> 03:52:32,153
but chemically, it's the 25 hydroxy
4094
03:52:32,188 --> 03:52:35,140
is converted into a dihydroxy form,
4095
03:52:36,140 --> 03:52:38,680
oftentimes in the kidney and elsewhere,
4096
03:52:38,715 --> 03:52:40,795
and it's that form that's like
4097
03:52:40,830 --> 03:52:43,280
a thousand times more
potent in the storage form,
4098
03:52:44,400 --> 03:52:48,040
and so, the body's working with a system.
4099
03:52:48,075 --> 03:52:48,965
It's converting some of that
4100
03:52:49,000 --> 03:52:51,485
to something that's far me potent,
4101
03:52:51,520 --> 03:52:53,935
and that has to be metered, monitored,
4102
03:52:53,970 --> 03:52:56,430
and the body does a
beautiful job of doing that.
4103
03:52:56,465 --> 03:52:57,910
It decides on how much to take this
4104
03:52:57,945 --> 03:52:59,715
and how much to make here,
4105
03:52:59,750 --> 03:53:02,890
and the amount it makes here
is what the body decides
4106
03:53:02,925 --> 03:53:04,967
needs to be made for that purpose.
4107
03:53:05,002 --> 03:53:07,506
- There are some northern climates,
4108
03:53:07,541 --> 03:53:09,975
like where I am in Rochester, New York,
4109
03:53:10,010 --> 03:53:12,800
where a vitamin D supplement
in the winter time
4110
03:53:12,835 --> 03:53:14,205
when I'm hardly getting outside
4111
03:53:14,240 --> 03:53:16,310
and even if I did, with our latitude,
4112
03:53:16,345 --> 03:53:18,345
where I'm not gonna make much vitamin D,
4113
03:53:18,380 --> 03:53:20,880
a vitamin D supplement,
I think is a good idea,
4114
03:53:20,915 --> 03:53:23,805
a small one, you know, 1,000 units.
4115
03:53:23,840 --> 03:53:26,700
Generally, vitamin D is a sunshine thing.
4116
03:53:26,735 --> 03:53:28,585
It's not really a food thing.
4117
03:53:28,620 --> 03:53:31,620
- So, I read this really interesting thing
4118
03:53:31,655 --> 03:53:34,275
about the 1990s in China
4119
03:53:34,310 --> 03:53:36,895
had a extremely dramatic
shift in their diet,
4120
03:53:36,930 --> 03:53:41,763
and there was also an increase
in diabetes in this region,
4121
03:53:45,142 --> 03:53:46,530
and I attribute it to, I think,
4122
03:53:47,940 --> 03:53:52,940
the change in their Western
introduction of foods.
4123
03:53:53,270 --> 03:53:54,075
Do you have any thoughts on?
4124
03:53:54,110 --> 03:53:56,105
- Yeah, if you ask a lotta people,
4125
03:53:56,140 --> 03:53:59,090
you tell them, okay, diabetes
is now rampant in China,
4126
03:53:59,125 --> 03:54:00,275
what do you think that's due to?
4127
03:54:00,310 --> 03:54:03,337
A lotta people will say, oh,
so the white rice.
4128
03:54:04,901 --> 03:54:05,699
But if you look-
4129
03:54:05,734 --> 03:54:06,795
- 1,000 years, right?
4130
03:54:06,830 --> 03:54:07,855
- Right.
- Yeah, all of a sudden.
4131
03:54:07,890 --> 03:54:11,360
- Right, right, if you look
back through the past 50 years,
4132
03:54:11,395 --> 03:54:15,017
China has had this remarkable
economic transition very fast
4133
03:54:15,052 --> 03:54:18,640
and very comprehensive and
what happened in the late 18,
4134
03:54:18,675 --> 03:54:21,075
no, I'm sorry, the late 1980s
4135
03:54:21,110 --> 03:54:23,015
was the fast food started coming in.
4136
03:54:23,050 --> 03:54:25,450
In the 1990s, it was
some of the supermarkets
4137
03:54:25,485 --> 03:54:28,555
and convenience kinda businesses,
4138
03:54:28,590 --> 03:54:32,345
and what you see is that the diet of China
4139
03:54:32,380 --> 03:54:37,380
changed rapidly and dramatically
from about 1970s, 1980
4140
03:54:37,720 --> 03:54:41,185
all the way up to 2010,
probably still changing,
4141
03:54:41,220 --> 03:54:45,580
and researchers have found
that the dietary transition
4142
03:54:45,615 --> 03:54:49,940
was characterized by basically
two, three big shifts.
4143
03:54:50,910 --> 03:54:54,435
One was the introduction
of cheap, edible oils.
4144
03:54:54,470 --> 03:54:59,470
So, they started having oil
available cheaply and using it.
4145
03:55:00,970 --> 03:55:03,595
So, much higher fat intake.
4146
03:55:03,630 --> 03:55:06,000
The other was increase
in meat consumption.
4147
03:55:06,035 --> 03:55:08,920
So, poultry, pork, for example.
4148
03:55:09,840 --> 03:55:10,675
And the other, of course,
4149
03:55:10,710 --> 03:55:11,905
when you're increasing those things,
4150
03:55:11,940 --> 03:55:14,756
you have less beans and less whole grains
4151
03:55:14,791 --> 03:55:16,680
and some of the less good stuff.
4152
03:55:16,715 --> 03:55:18,780
So, it's a typical transition
4153
03:55:18,815 --> 03:55:20,810
that's happened around the world
4154
03:55:20,845 --> 03:55:24,477
from a traditional diet
full of carbohydrates,
4155
03:55:24,512 --> 03:55:28,074
healthy carbohydrates
to a poor Western diet,
4156
03:55:28,109 --> 03:55:32,840
and just about every 10 years,
from 1990 to 2000 to 2010,
4157
03:55:32,875 --> 03:55:36,835
diabetes rates doubled in China.
4158
03:55:36,870 --> 03:55:38,735
They actually now have as much diabetes
4159
03:55:38,770 --> 03:55:40,830
as we have in this country,
it's a half a billion people
4160
03:55:40,865 --> 03:55:44,175
or whatever 50% of the
population is in China.
4161
03:55:44,210 --> 03:55:47,970
It has prediabetes or diabetes.
4162
03:55:48,005 --> 03:55:48,925
It's a disaster.
4163
03:55:48,960 --> 03:55:51,805
It's absolutely a disaster for China,
4164
03:55:51,840 --> 03:55:54,615
and it's very clear what led to it.
4165
03:55:54,650 --> 03:55:57,260
It wasn't the white rice, not
that I'm a fan of white rice.
4166
03:55:57,295 --> 03:56:00,480
The white rice probably
made the oil a little worse
4167
03:56:00,515 --> 03:56:01,945
and the meat a little worse,
4168
03:56:01,980 --> 03:56:04,235
but clearly, the thing that changed
4169
03:56:04,270 --> 03:56:06,910
was increase in edible oils
and increased meat consumption.
4170
03:56:06,945 --> 03:56:11,017
- As we eat the Western
diet and we accumulate,
4171
03:56:11,052 --> 03:56:14,826
especially in our muscle
cells, we accumulate fat,
4172
03:56:14,861 --> 03:56:18,600
see, ordinarily, the way
the glucose metabolism works
4173
03:56:18,635 --> 03:56:23,150
is your body's insulin
will escort the glucose
4174
03:56:24,330 --> 03:56:28,710
into the muscle cell, turns
the key, insulin turns the key,
4175
03:56:28,745 --> 03:56:30,740
in comes the glucose into the muscle cell
4176
03:56:30,775 --> 03:56:32,190
where it will be metabolized.
4177
03:56:33,280 --> 03:56:36,990
But when you're eating the Western diet,
4178
03:56:37,025 --> 03:56:40,700
you increase fat in your muscle cell.
4179
03:56:40,710 --> 03:56:43,910
The fat is like glue in the lock.
4180
03:56:45,260 --> 03:56:50,090
So, the insulin puts the key
and it can't turn the lock.
4181
03:56:50,125 --> 03:56:54,510
So, now the glucose
accumulates in the bloodstream
4182
03:56:55,530 --> 03:56:57,080
and there's your diabetes.
4183
03:56:58,220 --> 03:56:59,735
But what happens with these patients,
4184
03:56:59,770 --> 03:57:02,270
what is so remarkable,
time after time after time,
4185
03:57:03,180 --> 03:57:06,525
we see these patients with
heart disease who are diabetic,
4186
03:57:06,560 --> 03:57:09,870
and as they start eating whole
food plant-based nutrition,
4187
03:57:09,905 --> 03:57:13,190
they metabolize the fat
out of their muscle cell,
4188
03:57:13,225 --> 03:57:16,385
and suddenly now, insulin can once again
4189
03:57:16,420 --> 03:57:19,890
turn the key in the lock
to escort the glucose
4190
03:57:19,925 --> 03:57:21,840
into the muscle cell to be metabolized.
4191
03:57:25,240 --> 03:57:26,135
- Today, I'm gonna be making
4192
03:57:26,170 --> 03:57:28,640
crusted eggplant meatballs over spaghetti.
4193
03:57:28,675 --> 03:57:31,047
I'm gonna be making it with some basil,
4194
03:57:31,082 --> 03:57:33,420
some garlic, some sun-dried tomatoes,
4195
03:57:33,455 --> 03:57:34,767
I've got one can of chickpeas.
4196
03:57:34,802 --> 03:57:36,045
I've drained and rinsed those.
4197
03:57:36,080 --> 03:57:39,661
I got my eggplant, of course,
28 ounces of marinara sauce,
4198
03:57:39,696 --> 03:57:41,773
and 16 ounces of whole wheat pasta.
4199
03:57:41,808 --> 03:57:43,850
The first thing I usually like to do
4200
03:57:43,885 --> 03:57:45,245
is to get this water boiling
4201
03:57:45,280 --> 03:57:47,090
so I can get started on my noodles.
4202
03:58:10,960 --> 03:58:11,758
So, as you can see,
4203
03:58:11,793 --> 03:58:14,000
I like to cut the eggplant
into 1/4-inch pieces.
4204
03:58:38,350 --> 03:58:40,300
Okay, I've got a little
bit of vegetable broth.
4205
03:58:40,335 --> 03:58:41,860
I'll go ahead and put that in there
4206
03:58:46,909 --> 03:58:49,242
and start sauteing these up.
4207
03:58:53,610 --> 03:58:55,200
Okay, I like to put a little bit
4208
03:58:55,235 --> 03:58:56,790
of salt and pepper in there.
4209
03:59:00,640 --> 03:59:02,365
Now, let's check on this water.
4210
03:59:02,400 --> 03:59:04,145
Okay, it looks like it's boiling.
4211
03:59:04,180 --> 03:59:05,890
I'll go ahead and put my noodles in.
4212
03:59:07,640 --> 03:59:10,170
Also, gonna cut up my basil a little bit.
4213
03:59:19,023 --> 03:59:23,356
I'm gonna cut up my sun-dried
tomatoes a little bit.
4214
03:59:25,078 --> 03:59:28,080
Okay, and we'll save these
for a little bit later.
4215
03:59:29,476 --> 03:59:31,450
All right, these are
comin' along real nice.
4216
03:59:33,530 --> 03:59:35,245
So, they're startin'
to dry up a little bit,
4217
03:59:35,280 --> 03:59:37,330
so I'm gonna go ahead and
put just a little bit more
4218
03:59:37,365 --> 03:59:38,950
of my vegetable broth in there.
4219
03:59:42,306 --> 03:59:43,706
And just keep sauteing them.
4220
03:59:49,270 --> 03:59:52,460
Okay, so my eggplant and garlic
is sauteing up real nice.
4221
03:59:52,495 --> 03:59:55,020
I'm gonna go ahead and
make my coating mix.
4222
03:59:55,055 --> 03:59:58,405
I got with 1/4 cup of raw cashews,
4223
03:59:58,440 --> 04:00:03,010
1/2 a cup of panko breading,
1/4 cup of rolled oats,
4224
04:00:03,045 --> 04:00:04,355
I got a teaspoon of salt,
4225
04:00:04,390 --> 04:00:06,695
and the salt is, again, always optional,
4226
04:00:06,730 --> 04:00:08,965
two tablespoons of nutritional yeast.
4227
04:00:09,000 --> 04:00:10,990
I'm gonna go ahead and use
my food processor today.
4228
04:00:11,025 --> 04:00:13,040
So, let's go ahead and get this mixed up.
4229
04:00:18,532 --> 04:00:20,615
My rolled oats, my panko,
4230
04:00:22,100 --> 04:00:25,430
my raw cashews, and some salt.
4231
04:00:30,760 --> 04:00:32,350
So, that's my coating mix.
4232
04:00:33,760 --> 04:00:36,140
Okay, so I just preheated my oven at 375.
4233
04:00:36,175 --> 04:00:38,555
It's time to make the meatball mix.
4234
04:00:38,590 --> 04:00:41,880
I've got my one can of
drained and rinsed chickpeas.
4235
04:00:43,500 --> 04:00:46,070
I've got my sun-dried tomatoes.
4236
04:00:46,105 --> 04:00:46,868
These are not the ones
4237
04:00:46,903 --> 04:00:48,641
that you get in the
jar with the olive oil.
4238
04:00:48,676 --> 04:00:50,380
These are in the package,
the plastic package
4239
04:00:50,415 --> 04:00:52,162
that you find in your produce department.
4240
04:00:52,197 --> 04:00:53,875
So, I've got some sun-dried tomatoes.
4241
04:00:53,910 --> 04:00:57,010
I don't know, it's probably
about three tablespoons.
4242
04:00:57,045 --> 04:00:58,160
Then I've got my basil.
4243
04:01:00,900 --> 04:01:03,340
And we're gonna go ahead
and pulse this up a bit.
4244
04:01:05,800 --> 04:01:07,500
Go ahead and get it off the sides.
4245
04:01:08,870 --> 04:01:11,260
And now, I've got 1/2 a
cup of vegetable broth.
4246
04:01:11,295 --> 04:01:14,300
We'll go ahead and put that in there.
4247
04:01:15,570 --> 04:01:16,403
Mix this up.
4248
04:01:20,588 --> 04:01:22,155
All right, that's lookin' pretty good.
4249
04:01:22,190 --> 04:01:25,270
So, I've got a teaspoon of
oregano, I put that in there.
4250
04:01:25,305 --> 04:01:28,080
One teaspoon oregano,
one teaspoon of parsley.
4251
04:01:30,130 --> 04:01:31,520
I'll go ahead and mix this up.
4252
04:01:33,115 --> 04:01:34,380
Let's get it off the sides.
4253
04:01:35,859 --> 04:01:38,177
So, as you can see, it's
kind of a pasty mix.
4254
04:01:39,710 --> 04:01:41,060
Don't wanna get it too wet.
4255
04:01:49,087 --> 04:01:52,670
And I'll put my
nutritional yeast in there.
4256
04:01:53,550 --> 04:01:54,685
And this is optional,
4257
04:01:54,720 --> 04:01:57,880
but I like to put just a
little bit of salt in there.
4258
04:01:57,915 --> 04:01:58,940
Little bit of pepper.
4259
04:02:01,790 --> 04:02:03,590
Just kinda mix this up a little bit.
4260
04:02:07,480 --> 04:02:09,215
Now, it's time to add the eggplant
4261
04:02:09,250 --> 04:02:10,950
that's been sauteing with the garlic.
4262
04:02:15,437 --> 04:02:17,537
All right, start mixin' this all together.
4263
04:02:24,260 --> 04:02:27,300
Now as you can see, it's
still, it's still kinda loose.
4264
04:02:27,335 --> 04:02:29,177
See how it's just a little bit loose?
4265
04:02:29,212 --> 04:02:31,020
It's not really ready to make a meatball.
4266
04:02:31,055 --> 04:02:33,715
That's why I have on hand
4267
04:02:33,750 --> 04:02:37,105
about 1/2 a cup of Italian breadcrumbs,
4268
04:02:37,140 --> 04:02:40,210
and I just kinda mix it
in there a little bit
4269
04:02:40,245 --> 04:02:42,162
just to kinda get that right consistency,
4270
04:02:42,197 --> 04:02:44,080
so I can start rollin' it up into a ball.
4271
04:02:46,590 --> 04:02:50,510
I'm gonna go ahead and add
the rest of the breadcrumbs.
4272
04:02:52,140 --> 04:02:55,120
So, that right there is 1/2
a cup of Italian breadcrumbs.
4273
04:02:59,820 --> 04:03:02,280
Okay, so now it's time to go
ahead and make the meatballs.
4274
04:03:02,315 --> 04:03:05,070
I've lined a cookie sheet
with some parchment paper.
4275
04:03:05,105 --> 04:03:07,350
I've got my coating mix all ready to go.
4276
04:03:07,385 --> 04:03:09,075
So, it's like an assembly line.
4277
04:03:09,110 --> 04:03:10,480
Now, here's the thing about meatballs,
4278
04:03:10,515 --> 04:03:11,945
it all depends on your family,
4279
04:03:11,980 --> 04:03:13,815
your personality, what size meatball.
4280
04:03:13,850 --> 04:03:15,915
My family tends to like
'em a little bit smaller.
4281
04:03:15,950 --> 04:03:18,710
It takes a little bit longer,
but it is well worth it.
4282
04:03:18,745 --> 04:03:21,470
So, let's go ahead and
start makin' some meatballs.
4283
04:03:21,505 --> 04:03:23,640
So, it's basically just
like normal meatballs.
4284
04:03:23,675 --> 04:03:25,945
Just go ahead and roll 'em in a ball,
4285
04:03:25,980 --> 04:03:29,570
and then I just like to
roll 'em in my coating mix,
4286
04:03:31,940 --> 04:03:35,630
and just go ahead and start
puttin' 'em on the cookie sheet.
4287
04:03:47,810 --> 04:03:49,155
Okay, so my meatballs are all done.
4288
04:03:49,190 --> 04:03:51,310
I'm gonna go ahead and
put 'em in the oven at 375
4289
04:03:51,345 --> 04:03:52,540
for about 30 minutes.
4290
04:03:53,610 --> 04:03:55,430
Okay, so my meatballs are in the oven.
4291
04:03:55,465 --> 04:03:56,245
So now, I'm gonna go ahead
4292
04:03:56,280 --> 04:03:58,280
and start warmin' up my marinara sauce.
4293
04:04:02,620 --> 04:04:04,540
Oh, these meatballs turned out fantastic.
4294
04:04:04,575 --> 04:04:06,435
I just can't wait to taste them.
4295
04:04:06,470 --> 04:04:11,070
So, let's go ahead and get
ourselves a little bit of pasta.
4296
04:04:17,217 --> 04:04:19,717
Let's put some sauce on there.
4297
04:04:21,470 --> 04:04:23,210
Give me a couple meatballs.
4298
04:04:25,640 --> 04:04:30,230
A little bit of sauce on
top of the meatballs, aw.
4299
04:04:31,320 --> 04:04:34,010
This is gonna be good,
I can just tell, mm.
4300
04:04:34,045 --> 04:04:35,360
Let's go ahead and cut one.
4301
04:04:37,450 --> 04:04:38,750
Oh, they look fantastic.
4302
04:04:44,457 --> 04:04:45,530
Let's go ahead and get a little bit
4303
04:04:45,565 --> 04:04:46,830
of the spaghetti in there.
4304
04:04:56,570 --> 04:05:01,570
Mm, that is so good, aw, fabulous meal.
4305
04:05:04,290 --> 04:05:07,825
Today, I'm gonna be making
an Asian-inspired dish.
4306
04:05:07,860 --> 04:05:11,360
It's Mandarin orange
cauliflower over a bed of rice.
4307
04:05:11,395 --> 04:05:13,470
It's a little bit like
sweet and sour chicken,
4308
04:05:13,505 --> 04:05:15,815
except its whole plant-based.
4309
04:05:15,850 --> 04:05:17,775
I'll be using a head of cauliflower,
4310
04:05:17,810 --> 04:05:22,560
an onion, of course, some
green onions, some garlic,
4311
04:05:22,595 --> 04:05:27,310
two cups of tomato sauce, and
a can of Mandarin oranges.
4312
04:05:27,770 --> 04:05:30,090
I usually use the 11-ounce,
which is the smaller can,
4313
04:05:30,125 --> 04:05:31,905
not the real tall one.
4314
04:05:31,940 --> 04:05:34,860
But before I begin, I usually
get started on my rice
4315
04:05:34,895 --> 04:05:37,170
because it always takes
so much time to do.
4316
04:05:38,040 --> 04:05:40,440
So today, I'm gonna be
doing a long-grain brown.
4317
04:05:42,850 --> 04:05:46,210
One cup of rice to two cups of water.
4318
04:05:51,360 --> 04:05:53,660
Go ahead and give this
a little bit of a stir,
4319
04:05:57,690 --> 04:05:59,800
and this usually takes about an hour.
4320
04:05:59,835 --> 04:06:01,910
So, I'll go ahead and get this started.
4321
04:06:01,945 --> 04:06:03,545
Okay, so the rice is cooking.
4322
04:06:03,580 --> 04:06:05,440
Now, it's time to cut up the cauliflower
4323
04:06:05,475 --> 04:06:06,800
into bite-size pieces.
4324
04:06:14,090 --> 04:06:15,480
I'm gonna go ahead and coat these
4325
04:06:15,515 --> 04:06:16,995
with unsweetened almond milk
4326
04:06:17,030 --> 04:06:20,630
and then coat 'em again in some
breadcrumbs and some spices
4327
04:06:20,665 --> 04:06:23,150
and just go ahead and put
the cauliflower in the bag.
4328
04:06:24,590 --> 04:06:27,730
Okay, so I've got the cauliflower
in the re-closable bag.
4329
04:06:27,765 --> 04:06:28,528
I'm gonna go ahead
4330
04:06:28,563 --> 04:06:31,110
and put some unsweetened
almond milk in the bag.
4331
04:06:32,960 --> 04:06:36,010
Now, all these is gonna do is
just coat all the cauliflower,
4332
04:06:36,045 --> 04:06:37,510
so it just has a little bit of moisture
4333
04:06:37,545 --> 04:06:39,200
for the breadcrumbs to coat to.
4334
04:06:40,962 --> 04:06:42,875
Just gotta make sure it's nice and closed.
4335
04:06:42,910 --> 04:06:46,200
Just keep working in that
unsweetened almond milk,
4336
04:06:46,235 --> 04:06:47,920
so the cauliflower is now coated.
4337
04:06:49,500 --> 04:06:50,795
Okay, that's good and coated.
4338
04:06:50,830 --> 04:06:54,323
So, now I'm gonna go ahead and
get my second re-closable bag
4339
04:06:54,358 --> 04:06:56,115
and put my breadcrumbs in,
4340
04:06:56,150 --> 04:06:58,700
but first, let's put
a little bit of pepper
4341
04:07:00,660 --> 04:07:03,100
and some salt, again, that's optional.
4342
04:07:07,450 --> 04:07:08,700
Give this a shake around.
4343
04:07:10,200 --> 04:07:13,040
There we go, so now I got
some spices I the breadcrumbs.
4344
04:07:14,530 --> 04:07:18,035
Go ahead and put that
into the re-closable bag,
4345
04:07:18,070 --> 04:07:21,990
and I'm gonna take my
cauliflower and start coating it.
4346
04:07:23,333 --> 04:07:24,131
And as you can see,
4347
04:07:24,166 --> 04:07:27,988
there's really not much
unsweetened almond milk left.
4348
04:07:28,023 --> 04:07:31,810
I think I used maybe, I
think these are 1/2 a cup.
4349
04:07:34,820 --> 04:07:36,660
So, I'll just go ahead
and transfer that in.
4350
04:07:39,443 --> 04:07:40,743
Okay, get rid of that bag.
4351
04:07:44,552 --> 04:07:45,845
And again, make sure it's closed
4352
04:07:45,880 --> 04:07:48,780
and then just begin coating
all the cauliflower,
4353
04:07:49,660 --> 04:07:50,925
and the breadcrumbs are gonna go ahead
4354
04:07:50,960 --> 04:07:53,310
and stick now to the
unsweetened almond milk.
4355
04:07:58,700 --> 04:08:01,475
So, what I have here is a baking rack.
4356
04:08:01,510 --> 04:08:04,690
It's similar to a cooling rack,
like, you know, for cookies,
4357
04:08:04,725 --> 04:08:07,080
except this can go in the oven.
4358
04:08:07,115 --> 04:08:08,285
The reason why I like this
4359
04:08:08,320 --> 04:08:12,210
is because it has a
little bit of a dry fryer,
4360
04:08:12,245 --> 04:08:14,820
the air can ventilate around the vegetable
4361
04:08:14,855 --> 04:08:16,535
and make it crispy on all sides
4362
04:08:16,570 --> 04:08:19,470
instead of just sittin' 'em
on a baking dish like this.
4363
04:08:19,505 --> 04:08:22,450
So, before go ahead and
start arranging 'em,
4364
04:08:22,485 --> 04:08:25,102
I like to put a little bit of tin foil,
4365
04:08:25,137 --> 04:08:27,720
so I don't have to clean up all the mess.
4366
04:08:34,850 --> 04:08:35,683
Okay.
4367
04:08:37,120 --> 04:08:40,500
So, now the air can circulate
around all the vegetables,
4368
04:08:40,535 --> 04:08:41,465
so now, I'm just gonna go ahead
4369
04:08:41,500 --> 04:08:45,780
and arrange all the vegetables
on this baking rack.
4370
04:08:56,880 --> 04:08:57,678
So, there you have it.
4371
04:08:57,713 --> 04:09:02,010
Now, I have my vegetables
laid out on this baking rack,
4372
04:09:02,045 --> 04:09:03,375
and you can see how the air
4373
04:09:03,410 --> 04:09:05,420
will be able to ventilate around it,
4374
04:09:05,455 --> 04:09:07,395
which will give it a crispier edge
4375
04:09:07,430 --> 04:09:10,710
around the entire surface
of the vegetable itself.
4376
04:09:10,745 --> 04:09:11,508
Okay, so I'm gonna go ahead
4377
04:09:11,543 --> 04:09:15,690
and put this in the oven at
about 400 for about 20 minutes.
4378
04:09:15,725 --> 04:09:17,715
Okay, so now it's time to make the sauce.
4379
04:09:17,750 --> 04:09:20,500
So, I'm gonna go ahead and
start mincin' up the garlic.
4380
04:09:28,415 --> 04:09:30,320
We'll go ahead and put these in the pan.
4381
04:09:30,355 --> 04:09:31,365
Okay, so now I'm gonna go ahead
4382
04:09:31,400 --> 04:09:34,080
and add just a little bit
of water to the garlic.
4383
04:09:43,039 --> 04:09:43,930
Mm, it's smellin' really good already.
4384
04:09:51,020 --> 04:09:53,187
You can always add a
little bit more water.
4385
04:10:01,042 --> 04:10:03,820
Okay, that's just starting to
get a little bit translucent,
4386
04:10:03,855 --> 04:10:06,230
so I'm gonna go ahead and
start cuttin' up my onion.
4387
04:10:25,840 --> 04:10:30,840
Then I like to put just a
little bit of pepper in there.
4388
04:10:31,302 --> 04:10:34,110
And a little bit of salt,
and that's optional.
4389
04:10:36,840 --> 04:10:40,740
The garlic is just startin'
to caramelize a little bit.
4390
04:10:42,243 --> 04:10:44,230
Don't forget, you can always
add a little more water.
4391
04:10:50,349 --> 04:10:51,580
All right, so I got a little
bit of water in there,
4392
04:10:51,615 --> 04:10:53,365
you can see in the bottom,
4393
04:10:53,400 --> 04:10:55,030
just so it doesn't burn
things a little bit,
4394
04:10:55,065 --> 04:10:56,595
but I've caramelized the onions,
4395
04:10:56,630 --> 04:10:59,420
I've caramelized the garlic a little bit.
4396
04:10:59,455 --> 04:11:00,255
Now, it's time to go ahead
4397
04:11:00,290 --> 04:11:01,765
and start cuttin' up the green onion.
4398
04:11:01,800 --> 04:11:04,520
I usually break up the
green onion into two parts.
4399
04:11:04,555 --> 04:11:05,932
Half of it goes into the sauce
4400
04:11:05,967 --> 04:11:07,275
and the other half, the green part
4401
04:11:07,310 --> 04:11:10,640
actually goes as a garnish
on top of the main dish.
4402
04:11:10,675 --> 04:11:12,890
So, let's go ahead and
start cuttin' this up.
4403
04:11:25,750 --> 04:11:27,990
There, I will save that
for the garnish on top.
4404
04:11:28,025 --> 04:11:29,125
Let's go ahead and check on the onions
4405
04:11:29,160 --> 04:11:31,300
and make sure the
water's not disappearing,
4406
04:11:31,335 --> 04:11:32,105
and as you can see,
4407
04:11:32,140 --> 04:11:34,155
it's just starting to
disappear a little bit.
4408
04:11:34,190 --> 04:11:36,790
So again, I just add a
little bit more water as I go
4409
04:11:38,350 --> 04:11:40,195
and continue to stir 'em up.
4410
04:11:40,230 --> 04:11:42,005
They're getting nice and yellow,
4411
04:11:42,040 --> 04:11:45,060
so that means they're
caramelizing up pretty good.
4412
04:11:45,095 --> 04:11:46,005
So, now it's time to go ahead
4413
04:11:46,040 --> 04:11:48,040
and cut up the rest of the green onions.
4414
04:11:52,620 --> 04:11:56,630
And we'll go ahead and put
these into this mix right here.
4415
04:12:02,401 --> 04:12:05,651
We'll go ahead and give this a stir in.
4416
04:12:07,860 --> 04:12:11,070
So, I keep checkin' the water
to see if it's still there.
4417
04:12:11,105 --> 04:12:12,550
It's got a little bit
of moisture in there,
4418
04:12:12,585 --> 04:12:13,655
so I'm good to go,
4419
04:12:13,690 --> 04:12:16,040
but I can always add a
little bit more as I go.
4420
04:12:17,170 --> 04:12:18,930
There, that's lookin' really good.
4421
04:12:18,965 --> 04:12:19,728
So, now I go ahead
4422
04:12:19,763 --> 04:12:21,990
and just start throwin'
in the rest of the stuff.
4423
04:12:22,929 --> 04:12:23,727
I usually like to go with
4424
04:12:23,762 --> 04:12:26,180
a couple tablespoons of brown sugar.
4425
04:12:28,315 --> 04:12:30,415
Just put a little bit more water in there.
4426
04:12:32,560 --> 04:12:35,150
Then 1/4 cup of white sugar.
4427
04:12:39,422 --> 04:12:41,410
I got a tablespoon of tamari sauce.
4428
04:12:44,460 --> 04:12:47,220
And a little bit of srirachi, or sriracha,
4429
04:12:49,840 --> 04:12:53,190
you know, like a tablespoon
maybe, that's all up to you.
4430
04:12:53,225 --> 04:12:54,023
Get this goin'.
4431
04:12:58,500 --> 04:13:02,230
And then I go ahead and add
my two cups of tomato sauce.
4432
04:13:07,780 --> 04:13:09,880
And we'll let that start to stew up a bit.
4433
04:13:11,280 --> 04:13:15,440
Okay, so I like to let this
cook for about 10 or 15 minutes,
4434
04:13:15,475 --> 04:13:19,600
just to kinda get rid of some
of the moisture in the sauce,
4435
04:13:19,635 --> 04:13:22,531
and I'll go ahead and
add the Mandarin oranges.
4436
04:13:22,566 --> 04:13:25,463
Again, that's about 11
ounces, I think it was,
4437
04:13:25,498 --> 04:13:28,360
and then go ahead and
put in my green onions.
4438
04:13:42,700 --> 04:13:45,320
Mm, you got a little bit
of the Mandarin oranges
4439
04:13:45,355 --> 04:13:47,282
with some of that garlic, mm.
4440
04:13:47,317 --> 04:13:49,210
It's gonna be really good.
4441
04:13:50,100 --> 04:13:51,960
Now, I'm gonna go grab the cauliflower
4442
04:13:51,995 --> 04:13:53,750
that's been baking in the oven.
4443
04:13:53,785 --> 04:13:55,335
Okay, so as you can see,
4444
04:13:55,370 --> 04:13:58,840
it's kind of a little
bit crunch, you know,
4445
04:13:58,875 --> 04:14:00,705
it's nice bite-size pieces.
4446
04:14:00,740 --> 04:14:03,340
So, I'm gonna go ahead and
dump this into the sauce.
4447
04:14:05,280 --> 04:14:06,845
Now the thing is, you wanna do this
4448
04:14:06,880 --> 04:14:08,375
just before you're about to serve it
4449
04:14:08,410 --> 04:14:12,310
because it does keep some of the moisture.
4450
04:14:17,690 --> 04:14:18,690
Let's get some rice.
4451
04:14:19,585 --> 04:14:21,027
Let's see how this is doin'.
4452
04:14:21,062 --> 04:14:22,435
Oh, this is lookin' good.
4453
04:14:22,470 --> 04:14:24,200
We'll go ahead and fluff this up.
4454
04:14:24,235 --> 04:14:25,350
Woo, it's a little hot.
4455
04:14:34,812 --> 04:14:36,895
Put some rice on a plate.
4456
04:14:44,814 --> 04:14:46,395
Put that away.
4457
04:14:46,430 --> 04:14:48,410
And we'll go ahead and get some of this.
4458
04:14:51,340 --> 04:14:52,300
And there you go.
4459
04:14:53,260 --> 04:14:54,805
It's like a sweet and sour chicken,
4460
04:14:54,840 --> 04:14:58,160
but it is whole
plant-based, it is awesome,
4461
04:14:58,195 --> 04:15:00,170
and I can't wait to taste this.
4462
04:15:06,550 --> 04:15:07,775
Mm, the cauliflower's got
4463
04:15:07,810 --> 04:15:10,840
a little bit of that breaded crunch.
4464
04:15:10,875 --> 04:15:13,770
Mm, I love the garlic, mm.
4465
04:15:15,230 --> 04:15:17,015
You know, I just, I just can't believe
4466
04:15:17,050 --> 04:15:19,530
this is whole plant-based,
this is awesome.
4467
04:15:20,707 --> 04:15:22,300
You're family's gonna dig this one.
4468
04:15:23,600 --> 04:15:26,515
How did we get to this point of ignoring
4469
04:15:26,550 --> 04:15:29,430
or even buying into this Western diet?
4470
04:15:29,465 --> 04:15:30,555
Is that what you're saying?
4471
04:15:30,590 --> 04:15:32,380
- Yeah, how did we get
into the Western diet?
4472
04:15:32,415 --> 04:15:33,765
Why did we go there?
4473
04:15:33,800 --> 04:15:35,305
And furthermore, at this point in time,
4474
04:15:35,340 --> 04:15:38,370
why is that being
defined as the best diet?
4475
04:15:39,853 --> 04:15:40,875
- Yeah.
4476
04:15:40,910 --> 04:15:42,905
- 'Cause that's where I started.
4477
04:15:42,940 --> 04:15:46,540
We already had the animal, the
study, the data from China.
4478
04:15:47,500 --> 04:15:50,605
Then we had all this background
stuff from the laboratory,
4479
04:15:50,640 --> 04:15:53,710
you know, lookin' at mechanisms
and all that kinda stuff.
4480
04:15:53,745 --> 04:15:56,545
Put 'em together, what do you see?
4481
04:15:56,580 --> 04:15:58,180
That kinda information all of the sudden
4482
04:15:58,215 --> 04:15:59,522
comes together like this.
4483
04:16:01,900 --> 04:16:03,665
- Making a change
from a Western diet
4484
04:16:03,700 --> 04:16:06,750
to a whole plant-based
lifestyle is not easy.
4485
04:16:06,785 --> 04:16:09,660
I was able to lower my cholesterol levels
4486
04:16:09,695 --> 04:16:10,685
to when I was in my 20's.
4487
04:16:10,720 --> 04:16:12,887
I'm also no longer pre diabetic.
4488
04:16:13,305 --> 04:16:19,737
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