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These are the user uploaded subtitles that are being translated: 1 00:00:05,020 --> 00:00:06,155 I was 51 years old 2 00:00:06,190 --> 00:00:08,495 and I just wasn't feeling young anymore. 3 00:00:08,530 --> 00:00:11,560 Both my parents had health problems in their early 60s 4 00:00:11,595 --> 00:00:13,822 and both developed adult-onset diabetes. 5 00:00:13,857 --> 00:00:16,050 My mother suffered from heart disease 6 00:00:16,085 --> 00:00:18,387 and obesity as well in her 60s. 7 00:00:18,422 --> 00:00:20,631 I chalked it up to getting old, 8 00:00:20,666 --> 00:00:22,840 a simple fact of my genetic fate. 9 00:00:23,970 --> 00:00:26,160 After years of intense research and schooling, 10 00:00:26,195 --> 00:00:27,145 I came to the conclusion 11 00:00:27,180 --> 00:00:30,082 that the American diet was killing me. 12 00:00:30,660 --> 00:00:32,803 Can we take control of our health? 13 00:00:32,838 --> 00:00:35,239 Well, I'm here to tell you that I took 14 00:00:35,274 --> 00:00:37,427 control of my lab results and health. 15 00:00:37,462 --> 00:00:39,601 This is my journey into attaining 16 00:00:39,636 --> 00:00:41,705 a healthy and disease-free life. 17 00:00:41,740 --> 00:00:44,845 Join me while I talk with experts, discuss the science, 18 00:00:44,880 --> 00:00:48,250 identify what foods are good and what foods are bad, 19 00:00:48,285 --> 00:00:51,620 and create delicious, fast whole plant-based meals 20 00:00:51,655 --> 00:00:52,700 in our kitchens. 21 00:00:54,380 --> 00:00:56,745 So, what is the whole plant-based movement, 22 00:00:56,780 --> 00:01:00,160 and why is it making such a big impact on people's health? 23 00:01:00,195 --> 00:01:03,717 It's time to get on a plane and ask the experts. 24 00:01:03,752 --> 00:01:07,240 - And once you can get patients to understand 25 00:01:07,275 --> 00:01:11,100 that they themselves created this disease 26 00:01:11,135 --> 00:01:13,015 by the foods that they were eating 27 00:01:13,050 --> 00:01:16,660 that destroyed the capacity of their endothelial cells 28 00:01:16,695 --> 00:01:20,327 to make nitric oxide, they are literally almost elated. 29 00:01:20,362 --> 00:01:23,960 I mean, I've seen patients almost with tears in their eyes 30 00:01:23,995 --> 00:01:27,700 suddenly realizing that we are empowering them 31 00:01:27,735 --> 00:01:29,365 as the locus of control 32 00:01:29,400 --> 00:01:32,070 to halt and begin to reverse this disease. 33 00:01:33,960 --> 00:01:36,464 - Well, this requires an encyclopedia 34 00:01:38,120 --> 00:01:43,120 answer, but yeah, I mean what we see, basically, 35 00:01:43,630 --> 00:01:45,715 and have for some time, 36 00:01:45,750 --> 00:01:47,690 is that the higher the consumption of meat 37 00:01:47,725 --> 00:01:48,840 in different countries, 38 00:01:49,870 --> 00:01:52,095 we see a positive relationship 39 00:01:52,130 --> 00:01:55,680 with the risk of cancer, heart disease, for example. 40 00:01:56,700 --> 00:02:00,590 That's a crude of way of kind of observation. 41 00:02:01,480 --> 00:02:03,590 - According to the Global Burden of Disease study, 42 00:02:03,625 --> 00:02:05,580 the largest study of risk factors 43 00:02:05,615 --> 00:02:08,245 for human disease in history 44 00:02:08,280 --> 00:02:10,665 funded by the Bill & Melinda Gates Foundation, 45 00:02:10,700 --> 00:02:13,050 the number one cause of death in the United States 46 00:02:13,085 --> 00:02:13,848 is our diet. 47 00:02:13,883 --> 00:02:18,270 Number one cause of disability in our county is diet. 48 00:02:19,620 --> 00:02:22,010 - Historically, cultures that have consumed 49 00:02:22,045 --> 00:02:23,680 more animal products and more meat 50 00:02:23,715 --> 00:02:24,845 have more chronic disease, 51 00:02:24,880 --> 00:02:28,600 particularly what we call diseases of affluence. 52 00:02:28,635 --> 00:02:29,995 Those are kind of the diseases 53 00:02:30,030 --> 00:02:31,795 that are more common in rich countries. 54 00:02:31,830 --> 00:02:33,895 These are breast cancer, prostate cancer, 55 00:02:33,930 --> 00:02:35,960 heart disease, diabetes, weight problems. 56 00:02:37,330 --> 00:02:39,950 - First off, I need to make a qualifying comment. 57 00:02:40,830 --> 00:02:43,460 I don't use the word vegetarian and vegan, really, 58 00:02:43,495 --> 00:02:45,437 to describe what I'm talking about. 59 00:02:45,472 --> 00:02:46,931 I use the whole food plant-based diets. 60 00:02:46,966 --> 00:02:48,355 So, what is the difference 61 00:02:48,390 --> 00:02:50,665 between vegan and whole plant-based? 62 00:02:50,700 --> 00:02:54,730 - What are the foods that every time they pass your lips, 63 00:02:54,765 --> 00:02:56,975 you injure the endothelial cells? 64 00:02:57,010 --> 00:03:01,825 They are any drop of oil, olive oil, corn oil, 65 00:03:01,860 --> 00:03:05,484 soy bean oil, safflower oil, sunflower oil, coconut oil, 66 00:03:05,519 --> 00:03:09,108 palm oil, oil in a cracker, oil in a piece of bread, 67 00:03:09,143 --> 00:03:11,195 oil in a salad dressing. 68 00:03:11,230 --> 00:03:13,835 Oil injures endothelial cells, 69 00:03:13,870 --> 00:03:18,120 as does anything with a mother or a face, 70 00:03:18,155 --> 00:03:22,370 meat, fish, chicken, fowl, turkey, eggs. 71 00:03:22,900 --> 00:03:25,255 And anything that is dairy, 72 00:03:25,290 --> 00:03:30,290 milk, cream, butter, cheese, ice cream, yogurt. 73 00:03:30,550 --> 00:03:33,720 And any excesses of sugary drinks, 74 00:03:33,755 --> 00:03:36,712 excesses of cakes, pies, cookies, 75 00:03:36,747 --> 00:03:39,670 agave, maple syrup, molasses, honey. 76 00:03:41,482 --> 00:03:44,415 And I don't like coffee with caffeine. 77 00:03:44,450 --> 00:03:45,930 - Things like too much salt, too much sodium, 78 00:03:45,965 --> 00:03:47,635 and also, too much processed meats. 79 00:03:47,670 --> 00:03:50,590 We're talkin' bacon, ham, hot dogs, lunch meat, 80 00:03:50,625 --> 00:03:52,805 turkey slices, that kinda thing, 81 00:03:52,840 --> 00:03:55,740 known to be a class one or category one, 82 00:03:55,775 --> 00:03:58,055 group one carcinogen by the IARC, 83 00:03:58,090 --> 00:04:00,455 the official body of the World Health Organization 84 00:04:00,490 --> 00:04:02,820 that determines what is and is not cancer-causing. 85 00:04:02,855 --> 00:04:05,410 We are as sure that processed meat 86 00:04:05,445 --> 00:04:06,945 causes cancer in human beings 87 00:04:06,980 --> 00:04:09,750 in we are that plutonium causes cancer in human beings 88 00:04:09,785 --> 00:04:11,400 and asbestos and cigarette smoke, 89 00:04:13,240 --> 00:04:14,095 so we're like, you know, 90 00:04:14,130 --> 00:04:17,700 puttin' a carton of milk on peoples' and kids' lunch trays, 91 00:04:17,735 --> 00:04:18,595 carton of cigarettes. 92 00:04:18,630 --> 00:04:22,860 I mean, it's outrageous that we continue 93 00:04:22,895 --> 00:04:27,047 to feed these kinda products to children, 94 00:04:27,082 --> 00:04:30,431 to anyone when we know they cause cancer. 95 00:04:30,466 --> 00:04:33,780 - Vegetarians, about 90% of the vegetarians 96 00:04:33,815 --> 00:04:35,315 are still using dairy, 97 00:04:35,350 --> 00:04:37,115 and that really is a serious compromise 98 00:04:37,150 --> 00:04:39,500 of the change that they would hope to be making 99 00:04:40,370 --> 00:04:42,195 because dairy is nothing more than, 100 00:04:42,230 --> 00:04:44,020 in many ways, we say liquid meat. 101 00:04:45,630 --> 00:04:48,750 It has a lot of protein, animal protein, for example. 102 00:04:48,785 --> 00:04:51,777 So, when we look at vegetarians in general, 103 00:04:51,812 --> 00:04:54,770 we gotta keep in mind that most of them by far 104 00:04:55,670 --> 00:04:58,498 haven't really improved their diet that much. 105 00:04:58,533 --> 00:04:59,296 - Really? 106 00:04:59,331 --> 00:05:01,455 - Yeah, because they're still using the dairy 107 00:05:01,490 --> 00:05:04,670 and oftentimes, they use some fish, as you just said, 108 00:05:04,705 --> 00:05:05,815 maybe eggs- 109 00:05:05,850 --> 00:05:06,675 And oils. 110 00:05:06,710 --> 00:05:08,440 - That's right, and so, in fact, 111 00:05:08,475 --> 00:05:10,135 we've got some really good data now 112 00:05:10,170 --> 00:05:14,370 to show that the, as I see, the nutrient composition 113 00:05:14,405 --> 00:05:16,495 of a vegetarian diet is really 114 00:05:16,530 --> 00:05:19,020 almost not different from the meat-eating diet. 115 00:05:19,055 --> 00:05:19,975 - Really? - Yeah. 116 00:05:20,010 --> 00:05:22,845 - You would think it would be a little bit better. 117 00:05:22,880 --> 00:05:25,680 - Well, it is a shade better in some vegetarians- 118 00:05:25,715 --> 00:05:26,639 - Shade better. - But not that much, 119 00:05:26,674 --> 00:05:29,867 and the effect of any food on disease outcome 120 00:05:29,902 --> 00:05:33,060 is best estimated by the kind of nutrients 121 00:05:33,095 --> 00:05:34,510 that are present in the food, 122 00:05:35,470 --> 00:05:36,865 and so when you compare, 123 00:05:36,900 --> 00:05:39,470 and the biggest study I know of that does this 124 00:05:39,505 --> 00:05:41,150 just came out in 2016, 125 00:05:42,480 --> 00:05:44,770 was the largest number of vegetarians and vegans 126 00:05:44,805 --> 00:05:47,065 compared to the meat eaters, 127 00:05:47,100 --> 00:05:50,610 it turns out the fat content of the vegetarian diet, 128 00:05:50,645 --> 00:05:53,127 in terms of percent of calories, 129 00:05:53,162 --> 00:05:55,575 the fat content of vegetarian diets 130 00:05:55,610 --> 00:05:58,910 and vegan diets and meat-eating diets, it's the same. 131 00:06:00,180 --> 00:06:01,580 It's all just about 30% fat. 132 00:06:01,615 --> 00:06:02,980 - You said vegan, did you say- 133 00:06:03,015 --> 00:06:04,406 - Yes, I said vegan too. 134 00:06:04,441 --> 00:06:07,300 Vegetarians, vegans which don't use dairy, 135 00:06:08,370 --> 00:06:11,345 even for vegans, the average fat content 136 00:06:11,380 --> 00:06:14,320 is just exactly even for all three diets. 137 00:06:14,355 --> 00:06:15,895 - Why would the vegan one be- 138 00:06:15,930 --> 00:06:17,405 - Because the vegans, what they do 139 00:06:17,440 --> 00:06:21,790 is they turn around and dump a lot of added oil. 140 00:06:21,825 --> 00:06:23,230 - The olive oil, Mediterranean- 141 00:06:23,265 --> 00:06:24,380 - No, I said added oil. 142 00:06:25,530 --> 00:06:27,925 By that, I mean they're using fried foods, 143 00:06:27,960 --> 00:06:30,630 you know, there's often using oils from corn oil 144 00:06:30,665 --> 00:06:32,715 or some of the other kinds of oils, 145 00:06:32,750 --> 00:06:35,945 plus olive oil maybe, obviously in some cases. 146 00:06:35,980 --> 00:06:38,565 - The more meat, the more of those types of diseases, 147 00:06:38,600 --> 00:06:41,150 and when you actually look at then animal experiments, 148 00:06:41,185 --> 00:06:44,350 you see that sometime you can see animal protein, 149 00:06:44,385 --> 00:06:46,790 for example, which is a key part of meat, 150 00:06:46,825 --> 00:06:51,115 can actually progress heart disease, 151 00:06:51,150 --> 00:06:53,660 atherosclerosis the buildup of plaque in the artery. 152 00:06:53,695 --> 00:06:55,837 You know, there are other components of meat, 153 00:06:55,872 --> 00:06:57,980 other than the protein, you know, saturated fat, 154 00:06:58,015 --> 00:07:00,190 that's been linked to heart disease, 155 00:07:00,225 --> 00:07:05,190 so we know that more meat 156 00:07:05,290 --> 00:07:08,715 tends to come with more Western disease. 157 00:07:08,750 --> 00:07:13,660 - I think we like people to have whole grains, W-H-O-L-E, 158 00:07:13,695 --> 00:07:16,060 whole grains for their cereal, bread, and pasta. 159 00:07:17,050 --> 00:07:19,660 If the patients have anything that's overweight, 160 00:07:19,695 --> 00:07:22,695 I would rather they omitted flour, 161 00:07:22,730 --> 00:07:27,515 so the pasta, the bread, the rolls, the bagels, right? 162 00:07:27,550 --> 00:07:30,500 Because once you take a grain and you enrich it into flour, 163 00:07:30,535 --> 00:07:33,160 you got something a little bit closer to sugar. 164 00:07:34,840 --> 00:07:35,915 So, if they have a weight issue, 165 00:07:35,950 --> 00:07:38,090 we'd like 'em to hold off on the flour. 166 00:07:38,940 --> 00:07:39,738 And we want 'em to have 167 00:07:39,773 --> 00:07:42,570 all those 101 different types of legumes, 168 00:07:42,605 --> 00:07:45,645 beans, metals, white potatoes, 169 00:07:45,680 --> 00:07:48,430 especially sweet potatoes, very nutrient-dense, 170 00:07:49,500 --> 00:07:53,155 and all the wonderful red, yellow, 171 00:07:53,190 --> 00:07:55,745 and green leafy vegetables and some fruit. 172 00:07:55,780 --> 00:07:57,680 Let's see if we can put this 173 00:07:57,715 --> 00:07:59,545 into a different perspective 174 00:07:59,580 --> 00:08:02,015 in terms of grading the food that we eat. 175 00:08:02,050 --> 00:08:05,090 Fried animal products, now that would be stuff 176 00:08:05,125 --> 00:08:07,692 like fast food, you know, burgers, 177 00:08:07,727 --> 00:08:10,225 french fries, hot dogs, et cetera. 178 00:08:10,260 --> 00:08:13,350 These foods should be given the grade of an F. 179 00:08:13,385 --> 00:08:15,805 The next is animal products, 180 00:08:15,840 --> 00:08:18,770 and these would be chicken, beef, pork, 181 00:08:18,805 --> 00:08:21,665 turkey, lamb, eggs, and all of the dairy. 182 00:08:21,700 --> 00:08:24,390 We would still have to give this a grade of an F. 183 00:08:25,310 --> 00:08:27,155 And then there's processed junk. 184 00:08:27,190 --> 00:08:28,965 That would be chips, cookies, 185 00:08:29,000 --> 00:08:31,640 cakes, ice cream, candy, chocolates. 186 00:08:31,675 --> 00:08:34,280 We would give that a grade of D. 187 00:08:35,250 --> 00:08:38,605 The next would be oils, sodas, and coffee, 188 00:08:38,640 --> 00:08:43,050 and that would be olive oil, canola oil, palm, peanut, flax, 189 00:08:43,085 --> 00:08:47,460 vegetable, coconut, and all your sodas that are sweetened. 190 00:08:47,495 --> 00:08:49,740 We would also give this a grade of D. 191 00:08:50,610 --> 00:08:52,805 And then there is plant-based junk, 192 00:08:52,840 --> 00:08:57,400 soy dogs, soy powder, trail bars, veggie burgers, 193 00:08:57,435 --> 00:09:00,007 soy rice ice cream, veggie cheese, 194 00:09:00,042 --> 00:09:02,580 and we would give this a C minus. 195 00:09:03,790 --> 00:09:06,280 And then there's plant-based processed. 196 00:09:06,315 --> 00:09:07,835 What do they mean by processed? 197 00:09:07,870 --> 00:09:12,870 They mean refined grains, white bread, oat milk, soy milk, 198 00:09:13,210 --> 00:09:18,050 rice milk, sorbet, no-oil sauces and dressings, 199 00:09:18,085 --> 00:09:20,685 and we would give this the grade of B. 200 00:09:20,720 --> 00:09:23,385 And then, last but not least, whole plant foods, 201 00:09:23,420 --> 00:09:27,550 and those are grains, rice, quinoa, oats, wheat, berries, 202 00:09:27,585 --> 00:09:31,605 barley, root vegetables, all your grains, 203 00:09:31,640 --> 00:09:34,745 your kale, your collards, your chards, your legumes, 204 00:09:34,780 --> 00:09:36,110 you know, all your beans, 205 00:09:37,499 --> 00:09:39,530 and we would give this an A plus. 206 00:09:41,480 --> 00:09:44,240 So, what do they mean by whole plant-based food? 207 00:09:44,275 --> 00:09:46,250 In front of me, I have apple juice, 208 00:09:46,285 --> 00:09:48,535 applesauce, and an apple. 209 00:09:48,570 --> 00:09:51,560 Apple juice is mostly sugar and very processed. 210 00:09:51,595 --> 00:09:53,385 When consumed, our body is forced to deal 211 00:09:53,420 --> 00:09:56,440 with this surge of sugar in an almost-state of shock. 212 00:09:57,290 --> 00:10:00,230 To put it simply, it's hard on our system. 213 00:10:00,265 --> 00:10:01,575 Applesauce is slightly better 214 00:10:01,610 --> 00:10:04,460 in terms of the sugar rush into our body. 215 00:10:04,495 --> 00:10:05,335 Now, there is some fiber, 216 00:10:05,370 --> 00:10:07,600 but most of that fiber has been processed 217 00:10:07,635 --> 00:10:09,705 and has very little benefit. 218 00:10:09,740 --> 00:10:12,215 Then there is the apple in its whole form. 219 00:10:12,250 --> 00:10:14,710 When consumed, out teeth benefit front the skin 220 00:10:14,745 --> 00:10:16,205 in terms of cleaning. 221 00:10:16,240 --> 00:10:19,250 The time it takes for us to chew and swallow the apple 222 00:10:19,285 --> 00:10:22,260 gives ample time for our body to prepare and break down 223 00:10:22,295 --> 00:10:24,725 over a longer period of time. 224 00:10:24,760 --> 00:10:27,535 The sugar is released slowly as well, 225 00:10:27,570 --> 00:10:30,330 and our body has time to absorb all the nutrients 226 00:10:30,365 --> 00:10:31,915 much more efficiently. 227 00:10:31,950 --> 00:10:33,445 This is also a great example 228 00:10:33,480 --> 00:10:36,370 of what they mean by processing foods. 229 00:10:36,405 --> 00:10:37,526 - Actually, you've picked on, 230 00:10:37,561 --> 00:10:40,555 I used that specific example with the apple sometimes 231 00:10:40,590 --> 00:10:43,550 to make a point about what we're talkin' about namely, 232 00:10:43,585 --> 00:10:44,635 and this is some research 233 00:10:44,670 --> 00:10:47,350 that a friend of mine did here at Cornell, 234 00:10:47,385 --> 00:10:50,092 these numbers I'm going to tell you about. 235 00:10:50,127 --> 00:10:52,765 If you, and this was done, if you use it, 236 00:10:52,800 --> 00:10:57,800 take 100 grams of an apple and you analyze it, 237 00:10:57,920 --> 00:11:00,580 you find out there are 5.9 milligrams 238 00:11:00,615 --> 00:11:03,430 of vitamin C in that 100 grams. 239 00:11:03,465 --> 00:11:04,228 - Okay. 240 00:11:04,263 --> 00:11:07,600 - So milligrams, there's only 1/1,000 of a gram, you see. 241 00:11:07,635 --> 00:11:10,565 So, you got this 100 grams, 242 00:11:10,600 --> 00:11:13,330 you see there's 5.9 milligrams of- 243 00:11:13,365 --> 00:11:14,128 - Vitamin C. 244 00:11:14,163 --> 00:11:15,735 - Vitamin C in it, chemically speakin'. 245 00:11:15,770 --> 00:11:18,580 That, in turn, gives so much biological activity. 246 00:11:19,730 --> 00:11:22,220 If you take the vitamin C out and you put it in a pill 247 00:11:22,255 --> 00:11:24,710 and then you see how much activity there is, right? 248 00:11:24,745 --> 00:11:25,905 Right. 249 00:11:25,940 --> 00:11:29,865 - On the other hand, if you just take the apple, 250 00:11:29,900 --> 00:11:32,900 that 100 grams and eat it with all that vitamin C in it 251 00:11:32,935 --> 00:11:35,330 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 00:26:29,700 --> 00:26:31,970 Okay, so I've cut up the broccoli and the red peppers. 587 00:26:32,005 --> 00:26:32,768 I'm gonna go ahead 588 00:26:32,803 --> 00:26:34,790 and arrange it on my baking rack once again. 589 00:26:46,810 --> 00:26:49,690 Okay, so I've been replacing the paper towel all along 590 00:26:49,725 --> 00:26:51,675 just to kinda dry out some of this tofu, 591 00:26:51,710 --> 00:26:53,750 but I'm gonna go ahead and cut it up right now. 592 00:26:56,010 --> 00:26:58,360 So, I like to cut it up into bite-sized pieces. 593 00:27:23,530 --> 00:27:26,470 Okay, so we'll go ahead and put the tofu in this bowl. 594 00:27:40,364 --> 00:27:43,801 All right, so I gotta a couple tablespoons of tamari sauce. 595 00:27:43,836 --> 00:27:46,051 I'm gonna go ahead and just drizzle this over 596 00:27:49,790 --> 00:27:52,640 the tofu, and then just kinda work 'em in. 597 00:27:54,040 --> 00:27:55,540 Try not to break 'em too much. 598 00:27:59,770 --> 00:28:02,980 Then I've got about four tablespoons of cornstarch. 599 00:28:03,015 --> 00:28:04,500 Go ahead and put that in there. 600 00:28:06,314 --> 00:28:07,740 And then, we're just gonna kinda, 601 00:28:11,020 --> 00:28:12,045 just kinda lightly coat 'em 602 00:28:12,080 --> 00:28:14,990 and start arranging 'em on my backing rack. 603 00:28:21,470 --> 00:28:23,205 Okay, I'll add a little bit more. 604 00:28:23,240 --> 00:28:26,690 I've got another couple table spoons of cornstarch 605 00:28:26,725 --> 00:28:27,690 and just keep goin'. 606 00:28:36,940 --> 00:28:39,850 So, I've coated my tofu with a little bit of cornstarch 607 00:28:39,885 --> 00:28:40,648 and as you can see, 608 00:28:40,683 --> 00:28:42,583 the white is now absorbed into the tamari. 609 00:28:42,618 --> 00:28:44,483 So, I've preheated my oven at 400 degrees, 610 00:28:44,518 --> 00:28:45,281 so I'm gonna go ahead 611 00:28:45,316 --> 00:28:48,295 and put it in there for about 25 minutes. 612 00:28:48,330 --> 00:28:50,630 Okay, so the veggies and the tofu are in the oven. 613 00:28:50,665 --> 00:28:52,930 I'm gonna go ahead and cut up some of the garnish. 614 00:28:52,965 --> 00:28:54,130 So, this is my cilantro. 615 00:28:59,255 --> 00:29:01,337 That should be about good. 616 00:29:01,372 --> 00:29:03,160 I'm gonna go ahead and put this in a bowl. 617 00:29:05,210 --> 00:29:06,540 And then some green onions. 618 00:29:06,575 --> 00:29:07,835 I'm gonna use the other half 619 00:29:07,870 --> 00:29:09,720 of the green onions for another meal. 620 00:29:15,800 --> 00:29:18,110 Okay, so now it's time to make my peanut sauce, 621 00:29:18,145 --> 00:29:19,675 and it's really quite simple. 622 00:29:19,710 --> 00:29:22,630 I've got three tablespoons of reduced peanut butter, 623 00:29:22,665 --> 00:29:24,195 couple tablespoons of tamari, 624 00:29:24,230 --> 00:29:26,455 but you can also use soy, whatever, 625 00:29:26,490 --> 00:29:28,670 one tablespoon of rice vinegar, 626 00:29:28,705 --> 00:29:30,882 1/2 a teaspoon of garlic powder, 627 00:29:30,917 --> 00:29:33,025 and one cup of vegetable broth. 628 00:29:33,060 --> 00:29:35,360 So, let's go ahead and mix these all together. 629 00:29:37,320 --> 00:29:39,265 1/2 a teaspoon of garlic powder, 630 00:29:39,300 --> 00:29:43,400 one table spoon of rice vinegar, two tablespoons of tamari, 631 00:29:45,010 --> 00:29:47,930 and then, of course, the peanut butter. 632 00:29:53,340 --> 00:29:54,235 You have to be a little patient. 633 00:29:54,270 --> 00:29:55,825 You just gotta break down that peanut butter, 634 00:29:55,860 --> 00:29:59,230 but eventually, it starts to turn into a nice peanut sauce. 635 00:29:59,265 --> 00:30:01,880 Okay, so I've got it partially mixed up a little bit. 636 00:30:02,730 --> 00:30:05,080 We'll go ahead and transfer it into a saucepan. 637 00:30:10,391 --> 00:30:12,595 And we'll put this on low. 638 00:30:12,630 --> 00:30:14,930 Let's just keep warmin' it up and stirring it. 639 00:30:17,410 --> 00:30:20,190 Okay, so the peanut butter is starting to break down, 640 00:30:20,225 --> 00:30:20,988 so I'm just gonna go ahead 641 00:30:21,023 --> 00:30:22,620 and keep stirrin' it with the heat. 642 00:30:24,480 --> 00:30:26,140 Yeah, this is comin' along real nice. 643 00:30:26,175 --> 00:30:26,945 Now, if you're short on time, 644 00:30:26,980 --> 00:30:28,770 you can always use 1/2 a cup of broth 645 00:30:28,805 --> 00:30:30,225 instead of a full cup, 646 00:30:30,260 --> 00:30:32,150 but I like to use a little bit of that heat 647 00:30:32,185 --> 00:30:33,235 and just reduce it down. 648 00:30:33,270 --> 00:30:36,020 It just has a nice rich taste to it. 649 00:30:36,055 --> 00:30:38,735 All right, so I've just taken my veggies 650 00:30:38,770 --> 00:30:41,500 and my tofu out of the oven, and it looks nice. 651 00:30:41,535 --> 00:30:44,107 We got a little bit of the crispness on the tofu. 652 00:30:44,142 --> 00:30:46,680 So, let's go ahead and put some on my plate here. 653 00:30:48,400 --> 00:30:50,000 Get some broccoli on there. 654 00:30:51,320 --> 00:30:52,855 Mm. 655 00:30:52,890 --> 00:30:55,830 And then some of these roasted bell peppers. 656 00:31:05,976 --> 00:31:07,950 And of course, we'll get some peanut sauce in there. 657 00:31:14,620 --> 00:31:16,370 Little bit of garnish on there, mm. 658 00:31:18,000 --> 00:31:19,805 Can't wait to check this out. 659 00:31:19,840 --> 00:31:21,690 Let's get a little bit of the pepper. 660 00:31:23,550 --> 00:31:24,705 Mm. 661 00:31:24,740 --> 00:31:25,890 Get some rice in there. 662 00:31:27,800 --> 00:31:29,185 Mm! 663 00:31:29,220 --> 00:31:30,953 That is so good. 664 00:31:30,988 --> 00:31:32,788 It's got a little bit of crunch, mm. 665 00:31:33,980 --> 00:31:35,061 So good. 666 00:31:39,120 --> 00:31:41,430 - My friend who was a medical advisor 667 00:31:41,465 --> 00:31:43,610 to this organization at the time 668 00:31:44,670 --> 00:31:47,100 and advisor to the president of the Philippines, actually, 669 00:31:47,135 --> 00:31:49,145 we were playing golf one day, 670 00:31:49,180 --> 00:31:51,680 and he told me, he said that he and some of his colleagues 671 00:31:51,715 --> 00:31:54,580 had been operating on children with liver cancer, 672 00:31:55,490 --> 00:31:57,665 children aged four and under. 673 00:31:57,700 --> 00:31:59,905 And I thought immediately, this is crazy. 674 00:31:59,940 --> 00:32:03,780 I mean, I was already getting into the cancer field too, 675 00:32:03,815 --> 00:32:07,620 mostly from the, NIH side to some extent, or MIT side, 676 00:32:07,655 --> 00:32:10,675 and so I was setting up a laboratory 677 00:32:10,710 --> 00:32:15,710 to deal with a chemical that was found in peanuts and corn 678 00:32:15,860 --> 00:32:17,875 that gave rise to liver cancer. 679 00:32:17,910 --> 00:32:20,150 - Colin later told me that peanuts and corn 680 00:32:20,185 --> 00:32:21,750 are not dangerous for us to eat. 681 00:32:22,590 --> 00:32:24,225 These children in the Philippines 682 00:32:24,260 --> 00:32:25,825 were eating rotten peanuts and corn 683 00:32:25,860 --> 00:32:29,410 that had actually developed a fungi known as aflatoxin, 684 00:32:29,445 --> 00:32:32,250 but here in the States, the FDA tests these foods. 685 00:32:32,285 --> 00:32:34,610 But if you wanna learn more about aflatoxins, 686 00:32:34,645 --> 00:32:36,005 you can go to cancer. gov. 687 00:32:36,040 --> 00:32:38,025 - So, I was setting up the laboratory, 688 00:32:38,060 --> 00:32:41,210 trying to figure out, how does this chemical cause cancer, 689 00:32:41,245 --> 00:32:44,157 to cause liver cancer, and then this friend is telling me 690 00:32:44,192 --> 00:32:47,070 they're operating on some children with liver cancer. 691 00:32:47,105 --> 00:32:49,770 I said to myself, this doesn't make sense. 692 00:32:49,805 --> 00:32:50,865 And so, I kind of dismissed it 693 00:32:50,900 --> 00:32:53,710 until I then found a experimental paper 694 00:32:53,745 --> 00:32:56,252 that when the literature just came out 695 00:32:56,287 --> 00:32:58,268 on experimental animals from India, 696 00:32:58,303 --> 00:33:00,411 they were showing that when animals 697 00:33:00,446 --> 00:33:02,520 are fed aflatoxin to start the cancer, 698 00:33:03,380 --> 00:33:05,830 but then fed two different levels of protein 699 00:33:05,865 --> 00:33:08,037 to see what effect a protein might have on that, 700 00:33:08,072 --> 00:33:10,241 their idea was if they gave 'em more protein, 701 00:33:10,276 --> 00:33:12,410 they would be less likely to get the cancer. 702 00:33:13,590 --> 00:33:16,205 And they got exactly the reverse. 703 00:33:16,240 --> 00:33:19,150 That is, the animals given more protein got more cancer, 704 00:33:20,237 --> 00:33:22,395 and it was striking, it was amazing. 705 00:33:22,430 --> 00:33:25,670 And then that little experiment, in that little experiment, 706 00:33:25,705 --> 00:33:29,010 100% of the animals given higher levels of protein, 707 00:33:29,045 --> 00:33:30,935 but come back, both animals 708 00:33:30,970 --> 00:33:33,430 exposed to the same level of carcinogen. 709 00:33:34,670 --> 00:33:36,605 So, this is really odd. 710 00:33:36,640 --> 00:33:38,670 Both of 'em gettin' the carcinogen, 711 00:33:38,705 --> 00:33:40,675 both gonna get liver cancer, 712 00:33:40,710 --> 00:33:42,670 but the ones that get the higher levels of protein, 713 00:33:42,705 --> 00:33:43,615 they got the cancer. 714 00:33:43,650 --> 00:33:45,185 The lower protein, no cancer. 715 00:33:45,220 --> 00:33:48,900 It was at like 100 and nothing, 100%, 0%. 716 00:33:48,935 --> 00:33:52,545 So, seein' that and then thinkin' about 717 00:33:52,580 --> 00:33:56,230 what my friend told me on the golf course, of all things, 718 00:33:56,265 --> 00:33:58,085 that these children, I'm thinkin', 719 00:33:58,120 --> 00:34:00,380 and then I'm wearin' two hats in the Philippines. 720 00:34:00,415 --> 00:34:02,125 One is to organize this laboratory 721 00:34:02,160 --> 00:34:04,200 to analyze for that chemical carcinogen, right? 722 00:34:04,235 --> 00:34:05,381 - Right. 723 00:34:05,416 --> 00:34:07,053 - And the other, my other position 724 00:34:07,088 --> 00:34:08,690 was workin' with my senior colleague 725 00:34:08,725 --> 00:34:10,145 overseeing the whole program 726 00:34:10,180 --> 00:34:12,790 and making sure the kids got more protein. 727 00:34:12,825 --> 00:34:13,655 - Ironic. 728 00:34:13,690 --> 00:34:14,525 - I mean, it's, yeah. 729 00:34:14,560 --> 00:34:16,895 So, it was staring me in the face. 730 00:34:16,930 --> 00:34:19,390 More protein gives more cancer, this is crazy. 731 00:34:19,425 --> 00:34:21,055 Let me tell you something else, Craig, 732 00:34:21,090 --> 00:34:23,980 before we get to that 'cause that's another whole story. 733 00:34:24,015 --> 00:34:26,870 That's why I came to eventually ask him the same question. 734 00:34:29,180 --> 00:34:31,550 So, we found that high protein turns on the cancer, 735 00:34:31,585 --> 00:34:32,825 low protein doesn't. 736 00:34:32,860 --> 00:34:34,110 Then we did another study 737 00:34:35,040 --> 00:34:39,945 to see, fairly early on, what happens, 738 00:34:39,980 --> 00:34:42,400 the cancer's starting to grow, right, like this 739 00:34:42,435 --> 00:34:43,535 on a high protein diet, 740 00:34:43,570 --> 00:34:46,150 what happens if we switch the diet to low protein? 741 00:34:47,270 --> 00:34:48,120 We turned it off. 742 00:34:49,460 --> 00:34:52,010 We put the high protein back in again, turns it on. 743 00:34:53,450 --> 00:34:56,670 That was probably the most significant thing of all, 744 00:34:56,705 --> 00:34:58,865 that we could turn and turn off cancer 745 00:34:58,900 --> 00:35:00,970 by simply changing the level of nutrient intake. 746 00:35:01,005 --> 00:35:03,830 - So, you're lookin' at the cells, grow. 747 00:35:03,865 --> 00:35:04,628 Yeah. 748 00:35:04,663 --> 00:35:08,250 - Turning into possible, or tumors, or whatever. 749 00:35:08,285 --> 00:35:09,940 Then you switch the diet. 750 00:35:09,975 --> 00:35:10,915 Right. 751 00:35:10,950 --> 00:35:14,875 - And you can see it stay the same or reduce? 752 00:35:14,910 --> 00:35:18,120 - That's right, it either was progressing, still growing 753 00:35:18,155 --> 00:35:19,945 in the presence of high protein 754 00:35:19,980 --> 00:35:22,630 or in the presence of low protein, no, it cut it off. 755 00:35:24,050 --> 00:35:24,883 It reversed it. 756 00:35:26,020 --> 00:35:26,818 No question about that. 757 00:35:26,853 --> 00:35:29,206 - When we're speaking of proteins, 758 00:35:29,241 --> 00:35:31,525 we're talking about animal protein? 759 00:35:31,560 --> 00:35:33,940 - Yes, but in that case, I wasn't distinguishing 760 00:35:33,975 --> 00:35:36,710 between animal and plant all that much. 761 00:35:36,745 --> 00:35:37,508 - You just assumed- 762 00:35:37,543 --> 00:35:38,456 I was just usin' a protein. 763 00:35:38,491 --> 00:35:39,335 - Yeah, it was just protein. 764 00:35:39,370 --> 00:35:40,890 - Yeah, and it was a protein that was on the market 765 00:35:40,925 --> 00:35:42,157 that we could get. 766 00:35:42,192 --> 00:35:43,355 That's what I did 767 00:35:43,390 --> 00:35:45,770 and I didn't pay a whole lot of attention to that. 768 00:35:45,805 --> 00:35:47,380 I just got the protein. 769 00:35:47,415 --> 00:35:48,178 - Okay. 770 00:35:48,213 --> 00:35:51,540 - But it turned out the protein we were usin' was casein, 771 00:35:52,410 --> 00:35:54,225 the main protein in cow's milk. 772 00:35:54,260 --> 00:35:57,680 - So in 1968, Colin sets up a lab in the Philippines 773 00:35:57,715 --> 00:35:59,577 to find out why the aflatoxin 774 00:35:59,612 --> 00:36:01,440 causes cancer in these children, 775 00:36:01,475 --> 00:36:02,725 but inadvertently finds out 776 00:36:02,760 --> 00:36:05,060 that it wasn't actually the aflatoxin, 777 00:36:05,095 --> 00:36:07,187 but the animal protein found in milk 778 00:36:07,222 --> 00:36:09,245 that actually turned the cancer on. 779 00:36:09,280 --> 00:36:13,060 Without the casein, the aflatoxin that causes cancer 780 00:36:13,095 --> 00:36:14,360 would have stayed dormant. 781 00:36:15,540 --> 00:36:20,240 So, you're using the protein that's derived from cow's milk. 782 00:36:20,275 --> 00:36:21,355 That's right. 783 00:36:21,390 --> 00:36:23,070 - It's not an additive, it's just a thing- 784 00:36:23,105 --> 00:36:24,050 - No, this is part of the milk. 785 00:36:24,085 --> 00:36:25,025 - It's just part of- 786 00:36:25,060 --> 00:36:26,015 - In fact, it's considered 787 00:36:26,050 --> 00:36:27,595 to be the valuable part of the milk. 788 00:36:27,630 --> 00:36:29,490 - So, it's the protein, it's not the fat. 789 00:36:29,525 --> 00:36:30,288 That's right. 790 00:36:30,323 --> 00:36:32,880 - So, if it's skim, whole milk, it's the casein. 791 00:36:32,915 --> 00:36:33,713 - That's right. 792 00:36:33,748 --> 00:36:34,511 - Casein? 793 00:36:34,546 --> 00:36:35,379 - Casein, yeah. 794 00:36:35,414 --> 00:36:36,177 - Casein. 795 00:36:36,212 --> 00:36:37,355 - It represents, technically, 796 00:36:37,390 --> 00:36:39,870 87% of the total protein in cow's milk, 797 00:36:39,905 --> 00:36:41,365 there's some other proteins, 798 00:36:41,400 --> 00:36:43,055 but in any case, casein is the big one. 799 00:36:43,090 --> 00:36:46,600 - Give us a basic idea of what was the study that you? 800 00:36:47,640 --> 00:36:50,320 - Well, I think I should give you a little background 801 00:36:50,355 --> 00:36:53,000 because it's a little unusual for a general surgeon- 802 00:36:53,035 --> 00:36:53,798 Yeah, exactly. 803 00:36:53,833 --> 00:36:57,170 - To be somebody who gets passionate about nutrition. 804 00:36:59,880 --> 00:37:04,070 When things started for me was the late 1970s, early '80s 805 00:37:04,105 --> 00:37:07,750 when I was chairman of breast cancer task force 806 00:37:07,785 --> 00:37:09,430 at the Cleveland Clinic. 807 00:37:10,670 --> 00:37:13,090 I became increasingly disillusioned with the fact 808 00:37:13,125 --> 00:37:15,260 that for no matter how many women 809 00:37:15,295 --> 00:37:17,132 I was doing breast surgery, 810 00:37:17,167 --> 00:37:19,033 I was doing absolutely nothing 811 00:37:19,068 --> 00:37:20,900 for the next unsuspecting victim. 812 00:37:21,950 --> 00:37:24,910 So, this led me to do a bit of global research, 813 00:37:24,945 --> 00:37:26,925 and it was really quite striking 814 00:37:26,960 --> 00:37:29,230 to see that there were cultures where breast cancer rates 815 00:37:29,265 --> 00:37:31,552 were 30 and 40 times less frequent 816 00:37:31,587 --> 00:37:33,805 than the United States, like Kenya. 817 00:37:33,840 --> 00:37:37,440 And breast cancer was very infrequently seen 818 00:37:37,475 --> 00:37:39,882 in rural Japan in the 1950s, 819 00:37:39,917 --> 00:37:42,255 but when the Japanese women 820 00:37:42,290 --> 00:37:44,095 would migrate to the United States, 821 00:37:44,130 --> 00:37:45,900 for the second and third generation, 822 00:37:45,935 --> 00:37:47,515 still pure Japanese-American, 823 00:37:47,550 --> 00:37:50,340 they now had the same rate of breast cancer 824 00:37:50,375 --> 00:37:51,920 as their Caucasian counterpart. 825 00:37:53,070 --> 00:37:54,840 Now even more compelling, perhaps, 826 00:37:54,875 --> 00:37:56,765 was cancer of the prostate. 827 00:37:56,800 --> 00:37:59,580 In the entire nation of Japan in 1958, 828 00:37:59,615 --> 00:38:02,360 how many autopsy-proven deaths were there 829 00:38:02,395 --> 00:38:03,760 from cancer of the prostate? 830 00:38:04,980 --> 00:38:06,855 18 in the entire nation. 831 00:38:06,890 --> 00:38:08,125 Perhaps the most mind-boggling 832 00:38:08,160 --> 00:38:09,715 public health figure I've ever heard, 833 00:38:09,750 --> 00:38:14,540 but by 1978, 20 years later, they were up to 137, 834 00:38:14,575 --> 00:38:19,330 which still pales in comparison to the 28,000 835 00:38:19,365 --> 00:38:21,300 who will die from cancer of the prostate 836 00:38:21,335 --> 00:38:22,600 in this country this year. 837 00:38:23,520 --> 00:38:28,520 Well, around this time, recognizing in this global review 838 00:38:29,020 --> 00:38:30,655 that there were so many cultures 839 00:38:30,690 --> 00:38:34,130 where cardiovascular disease was virtually nonexistent, 840 00:38:35,860 --> 00:38:37,870 these were cultures that were thriving 841 00:38:37,905 --> 00:38:39,845 on whole food plant-based nutrition, 842 00:38:39,880 --> 00:38:43,620 it seemed to me that there might be more bang for the buck 843 00:38:45,140 --> 00:38:47,545 if I looked at cardiovascular disease 844 00:38:47,580 --> 00:38:50,965 because if we could get people to start eating 845 00:38:51,000 --> 00:38:54,670 to save their heart, they would also markedly diminish 846 00:38:54,705 --> 00:38:58,552 or save themselves from the common Western cancers 847 00:38:58,587 --> 00:39:02,400 of breast, prostate, colon, and perhaps, pancreatic. 848 00:39:03,600 --> 00:39:06,650 So, that was the background, and after, 849 00:39:08,718 --> 00:39:11,940 my wife and I did this ourselves for a year. 850 00:39:11,975 --> 00:39:15,537 We started in April of '84. 851 00:39:15,572 --> 00:39:19,100 And then in August of 1985, 852 00:39:20,050 --> 00:39:22,925 I went to our department of cardiology 853 00:39:22,960 --> 00:39:26,616 and asked if I could have about 24 patients 854 00:39:26,651 --> 00:39:30,273 who had significant cardiovascular disease, 855 00:39:30,308 --> 00:39:33,855 and I wanted to try to see 856 00:39:33,890 --> 00:39:37,810 if they would respond to whole food plant-based nutrition 857 00:39:37,845 --> 00:39:39,845 because of this information 858 00:39:39,880 --> 00:39:41,730 that I learned in this global review. 859 00:39:43,040 --> 00:39:48,040 And now, I was not a trained psychologist, 860 00:39:48,470 --> 00:39:50,440 and my greatest concern 861 00:39:51,450 --> 00:39:53,560 would be the lack of patient compliance. 862 00:39:54,660 --> 00:39:57,695 I was interesting in trying, therefore, 863 00:39:57,730 --> 00:40:01,890 the same mantra that I use for my breast cancer patients, 864 00:40:01,925 --> 00:40:04,320 and this was something I had learned many years ago 865 00:40:04,355 --> 00:40:06,640 from a wonderful West Coast surgeon 866 00:40:06,675 --> 00:40:08,695 by the name of Bert Dunphy, 867 00:40:08,730 --> 00:40:10,820 and Bert used to say that patients with cancer 868 00:40:10,855 --> 00:40:12,385 are not afraid to die. 869 00:40:12,420 --> 00:40:16,120 Patients with cancer are not afraid to suffer. 870 00:40:16,155 --> 00:40:18,620 But patients with cancer are afraid 871 00:40:18,655 --> 00:40:21,457 of being abandoned by their- 872 00:40:22,480 --> 00:40:23,278 Physician. 873 00:40:23,313 --> 00:40:24,830 - By their physician or by their family. 874 00:40:24,865 --> 00:40:25,628 - Yeah, oh, family. 875 00:40:25,663 --> 00:40:29,550 - So, the first, for the first five years of the study, 876 00:40:29,585 --> 00:40:32,370 I saw everybody every two weeks in my office, 877 00:40:32,405 --> 00:40:33,967 went over every morsel they ate. 878 00:40:34,002 --> 00:40:35,495 We checked their cholesterol, 879 00:40:35,530 --> 00:40:37,825 their blood pressure, and their weight. 880 00:40:37,860 --> 00:40:41,930 At the second five years, I got a little more courageous 881 00:40:41,965 --> 00:40:44,632 and stretched it out to once a month. 882 00:40:44,667 --> 00:40:47,300 At the end of a decade, I was able to, 883 00:40:47,335 --> 00:40:48,665 they were on autopilot by now. 884 00:40:48,700 --> 00:40:51,616 I was able to stretch it out to quarterly, 885 00:40:51,651 --> 00:40:54,965 and then at the end of 12 years, which made it, 886 00:40:55,000 --> 00:40:58,244 by then, the longest study, I think, of its type, 887 00:40:58,279 --> 00:41:03,279 ever in the medical literature, 12 years, we published it. 888 00:41:03,280 --> 00:41:04,725 - And so, the results- 889 00:41:04,760 --> 00:41:05,865 - Well, what was so exciting 890 00:41:05,900 --> 00:41:09,845 was that we suddenly began to see that these patients, 891 00:41:09,880 --> 00:41:13,800 and I should mention that these are patients who were sick. 892 00:41:13,835 --> 00:41:16,485 They had failed their first or second bypass. 893 00:41:16,520 --> 00:41:19,205 They had failed their first or second angioplasty. 894 00:41:19,240 --> 00:41:21,810 They were too sick for these procedures or they had refused. 895 00:41:21,845 --> 00:41:23,920 Five were told by their expert cardiologist 896 00:41:23,955 --> 00:41:25,785 they wouldn't live out the year. 897 00:41:25,820 --> 00:41:28,090 Those five all made it beyond 20 years. 898 00:41:28,960 --> 00:41:31,595 And it got to be pretty darn exciting to see, 899 00:41:31,630 --> 00:41:34,230 not only could be get rid of their symptoms, 900 00:41:34,265 --> 00:41:35,545 but we often would see 901 00:41:35,580 --> 00:41:38,520 striking examples of disease reversal. 902 00:41:40,880 --> 00:41:43,640 - So, these are people that are 903 00:41:46,250 --> 00:41:49,480 probably not able to exercise, it sounds like. 904 00:41:49,515 --> 00:41:50,957 - No, they could certainly walk, 905 00:41:50,992 --> 00:41:52,365 and walking is a wonderful exercise. 906 00:41:52,400 --> 00:41:55,210 - So, nutrition and then you advised them 907 00:41:55,245 --> 00:41:57,110 to do some walking or? 908 00:41:57,145 --> 00:41:58,385 - Oh, sure. 909 00:41:58,420 --> 00:42:02,360 - And they were able to slowly but surely start doing stairs 910 00:42:02,395 --> 00:42:03,685 and start doing running? 911 00:42:03,720 --> 00:42:06,741 - Well, I'm not sure, I wasn't asking them to run. 912 00:42:06,776 --> 00:42:09,020 I was, first of all, my goal was to get them to survive. 913 00:42:09,055 --> 00:42:11,310 Remember, there were a number that were told 914 00:42:11,345 --> 00:42:12,767 they wouldn't live out the year. 915 00:42:12,802 --> 00:42:14,190 This is by expert cardiologists. 916 00:42:15,350 --> 00:42:18,430 But as you begin to see them lose weight, 917 00:42:18,465 --> 00:42:20,562 their symptoms began to disappear. 918 00:42:20,597 --> 00:42:22,753 Then when we carefully studied them, 919 00:42:22,788 --> 00:42:24,910 they were reversing their disease. 920 00:42:24,945 --> 00:42:25,984 Pretty exciting stuff. 921 00:42:26,019 --> 00:42:26,988 - The men and women 922 00:42:27,023 --> 00:42:29,581 that participated in Dr. Esselstyn's study 923 00:42:29,616 --> 00:42:32,140 all had very advanced coronary disease. 924 00:42:32,175 --> 00:42:33,215 Now, most of them were told 925 00:42:33,250 --> 00:42:35,725 there wasn't much else that could be done. 926 00:42:35,760 --> 00:42:39,370 The patients were put on a strict plant-based oil-free diet. 927 00:42:39,405 --> 00:42:41,250 Within months, their cholesterol levels dropped 928 00:42:41,285 --> 00:42:43,577 and increased blood flow to their hearts 929 00:42:43,612 --> 00:42:45,870 and lived much longer than anyone expected. 930 00:42:45,905 --> 00:42:47,580 If a plant-based diet can do that much 931 00:42:47,615 --> 00:42:49,345 for those terminal patients, 932 00:42:49,380 --> 00:42:51,331 what could it do for the rest of us? 933 00:42:55,190 --> 00:42:58,270 Today, I'm gonna be making a healthy Parmesan sprinkle, 934 00:42:58,305 --> 00:43:00,875 you know, for salads, pastas, or pizzas. 935 00:43:00,910 --> 00:43:04,750 It uses one cup of raw cashews, one teaspoon of salt, 936 00:43:04,785 --> 00:43:05,995 a teaspoon of garlic powder, 937 00:43:06,030 --> 00:43:07,965 and four tablespoons of nutritional yeast. 938 00:43:08,000 --> 00:43:09,900 Now, I'm gonna be using my hand processor, 939 00:43:09,935 --> 00:43:10,698 but you can go ahead 940 00:43:10,733 --> 00:43:13,300 and mince these cashews up by hand if you want. 941 00:43:13,335 --> 00:43:15,525 So, let's go ahead and get started. 942 00:43:15,560 --> 00:43:17,830 So, the first thing I add is the raw cashews. 943 00:43:24,637 --> 00:43:26,187 Now, go ahead and mince 'em up. 944 00:43:40,590 --> 00:43:42,840 Okay, that's the consistency I like to see. 945 00:43:42,875 --> 00:43:44,410 It's kinda like granules. 946 00:43:46,680 --> 00:43:49,650 Okay, so the second thing I had is the nutritional yeast. 947 00:43:52,010 --> 00:43:53,980 We'll go ahead and put the salt in there 948 00:43:55,320 --> 00:43:56,420 and the garlic powder. 949 00:43:57,359 --> 00:43:58,435 And that's pretty much it. 950 00:43:58,470 --> 00:44:00,220 So, let's go ahead and mix this up. 951 00:44:18,270 --> 00:44:19,660 And there you go, that's pretty much it. 952 00:44:19,695 --> 00:44:20,458 The next thing you do 953 00:44:20,493 --> 00:44:22,290 is just transfer it into a jar of sort. 954 00:44:28,680 --> 00:44:30,380 And there you go, Parmesan cheese. 955 00:44:31,440 --> 00:44:33,295 Mm, very good. 956 00:44:33,330 --> 00:44:34,990 Now, I can go ahead and put this in the refrigerator. 957 00:44:35,025 --> 00:44:37,053 It keeps for a pretty good long time. 958 00:44:39,500 --> 00:44:42,130 Lasagna has always been a favorite dish of mine, 959 00:44:42,165 --> 00:44:43,565 and when I came up with a delicious 960 00:44:43,600 --> 00:44:46,820 whole plant-based version of it, I was really excited, 961 00:44:46,855 --> 00:44:48,950 and today, I'm gonna be using some spinach, 962 00:44:48,985 --> 00:44:51,615 some zucchini, some fresh basil, 963 00:44:51,650 --> 00:44:54,205 some mushrooms, some chickpeas, some tofu, 964 00:44:54,240 --> 00:44:56,760 but first, let's get started on those noodles 965 00:44:56,795 --> 00:44:58,095 'cause they always take so much time, 966 00:44:58,130 --> 00:45:00,370 and then I can get started on some of the other stuff. 967 00:45:11,150 --> 00:45:14,660 Okay, so now I'm gonna go ahead with my ricotta mix. 968 00:45:14,695 --> 00:45:18,170 I usually start with about 1/2 a cup of fresh basil. 969 00:45:22,268 --> 00:45:25,487 I go with about 1/4 cup of raw cashews, 970 00:45:29,380 --> 00:45:31,420 a teaspoon of garlic powder, 971 00:45:34,810 --> 00:45:36,660 teaspoon of dry parsley, 972 00:45:39,240 --> 00:45:40,300 little bit of pepper, 973 00:45:43,310 --> 00:45:44,143 some salt, 974 00:45:46,520 --> 00:45:48,490 and we'll go ahead and chop this up. 975 00:46:05,890 --> 00:46:08,130 Okay, that's lookin' pretty good. 976 00:46:08,165 --> 00:46:09,035 Now, we'll go ahead 977 00:46:09,070 --> 00:46:12,620 with a teaspoon and 1/2 of Dijon mustard, 978 00:46:15,420 --> 00:46:18,100 a teaspoon and 1/2 of balsamic vinegar, 979 00:46:19,730 --> 00:46:21,250 one teaspoon of tamari, 980 00:46:23,520 --> 00:46:25,620 1/2 a cup of nutritional yeast, 981 00:46:28,530 --> 00:46:30,220 one can of chickpeas, 982 00:46:33,760 --> 00:46:35,650 and of course, some lemon juice. 983 00:46:35,685 --> 00:46:37,540 Let's go ahead and get that goin'. 984 00:46:51,780 --> 00:46:53,045 Okay. 985 00:46:53,080 --> 00:46:55,830 A little bit of vegetable broth. 986 00:47:06,123 --> 00:47:09,023 Let's scoop it off the sides a little bit with my scraper. 987 00:47:14,600 --> 00:47:15,433 Mix it up again. 988 00:47:23,640 --> 00:47:25,520 Okay, that's lookin' really good. 989 00:47:27,100 --> 00:47:29,500 And as you can see, I've got these paper towels 990 00:47:29,535 --> 00:47:31,165 underneath each layer of the tofu. 991 00:47:31,200 --> 00:47:34,520 The whole idea of this is to draw out some of the moisture. 992 00:47:34,555 --> 00:47:35,655 Now, I've been replacing these 993 00:47:35,690 --> 00:47:38,325 throughout the whole time I've been making the lasagna. 994 00:47:38,360 --> 00:47:40,925 Now, as you can see, there's not much moisture left, 995 00:47:40,960 --> 00:47:43,960 so I think these about good and ready to start crumbling up. 996 00:47:49,580 --> 00:47:50,645 And I just use my hands 997 00:47:50,680 --> 00:47:53,550 and I just kinda break it up into little tiny pieces, 998 00:47:53,585 --> 00:47:55,920 similar to like ricotta cheese. 999 00:48:03,220 --> 00:48:05,345 Okay, so I've crumbled up all the tofu, 1000 00:48:05,380 --> 00:48:07,470 but I got one more chance to go ahead 1001 00:48:07,505 --> 00:48:09,425 and towel blot it one more time 1002 00:48:09,460 --> 00:48:14,360 just to get that extra moisture outta the tofu. 1003 00:48:14,395 --> 00:48:16,765 Okay, so I put my crumble tofu in a bowl. 1004 00:48:16,800 --> 00:48:19,700 So, let's go ahead and put my basil and chickpea mix. 1005 00:48:29,010 --> 00:48:30,100 Let's mix this up. 1006 00:48:38,920 --> 00:48:39,905 Now, you can always taste it 1007 00:48:39,940 --> 00:48:41,590 just to see how things are goin'. 1008 00:48:42,730 --> 00:48:44,325 Mm. 1009 00:48:44,360 --> 00:48:46,660 Just a tad bit more salt, just a tad. 1010 00:48:50,230 --> 00:48:51,063 There we go. 1011 00:48:52,074 --> 00:48:53,174 And we'll mix this in. 1012 00:48:55,680 --> 00:48:57,050 All right, this is mixed in pretty good, 1013 00:48:57,085 --> 00:48:58,005 so now we're gonna go ahead 1014 00:48:58,040 --> 00:48:59,940 and start choppin' up the rest of the vegetables 1015 00:48:59,975 --> 00:49:01,940 and start sauteing 'em in my frying pan. 1016 00:49:22,530 --> 00:49:25,280 Now, as you can see, I've cut my vegetables kinda small. 1017 00:49:25,315 --> 00:49:27,900 I wanna keep 'em less bulky in between each noodle. 1018 00:49:27,935 --> 00:49:30,000 So, let's go ahead and get these sauteing. 1019 00:49:33,750 --> 00:49:34,565 Okay, so I'll go ahead 1020 00:49:34,600 --> 00:49:36,745 and add a little bit of vegetable broth, 1021 00:49:36,780 --> 00:49:38,890 so I can start sauteing these vegetables. 1022 00:49:43,160 --> 00:49:44,905 Okay, so these are comin' along great. 1023 00:49:44,940 --> 00:49:47,840 See, the moisture's just startin' to evaporate a little bit. 1024 00:49:48,787 --> 00:49:49,975 This is totally optional. 1025 00:49:50,010 --> 00:49:52,110 I like to put in just a little bit of salt 1026 00:49:54,670 --> 00:49:56,455 and a little bit of pepper, 1027 00:49:56,490 --> 00:49:59,310 but this is just for your own taste, whatever you like. 1028 00:50:01,900 --> 00:50:03,550 These are comin' along real good. 1029 00:50:04,560 --> 00:50:06,750 Okay, I just preheated my oven at 350, 1030 00:50:06,785 --> 00:50:07,915 so now it's time to go ahead 1031 00:50:07,950 --> 00:50:09,815 and start assembling the lasagna. 1032 00:50:09,850 --> 00:50:11,655 The first thing I usually like to do 1033 00:50:11,690 --> 00:50:13,460 is to start with my marinara sauce 1034 00:50:13,495 --> 00:50:14,710 at the bottom of the pan. 1035 00:50:23,408 --> 00:50:27,741 Yeah, I just like to get a thin layer at the bottom. 1036 00:50:31,250 --> 00:50:32,250 Maybe a little more. 1037 00:50:44,820 --> 00:50:45,895 Okay. 1038 00:50:45,930 --> 00:50:48,680 Then I'll go ahead and put a layer of noodles on there. 1039 00:50:55,660 --> 00:50:58,670 Kinda pat it down a little bit to make sure there's no air. 1040 00:50:58,705 --> 00:51:01,040 Then I'll put my ricotta mix on there. 1041 00:51:10,510 --> 00:51:11,645 Okay, now this is the tricky part. 1042 00:51:11,680 --> 00:51:15,230 You wanna kinda just spread it out evenly 1043 00:51:15,265 --> 00:51:17,340 on top of the noodles like this. 1044 00:51:26,610 --> 00:51:27,795 Okay. 1045 00:51:27,830 --> 00:51:29,640 Then I put a layer of spinach. 1046 00:51:29,675 --> 00:51:31,450 Just kinda lay 'em on there. 1047 00:51:37,990 --> 00:51:38,985 There. 1048 00:51:39,020 --> 00:51:41,500 Then I put a little bit of the vegetables in there. 1049 00:51:46,110 --> 00:51:48,710 And just kinda distribute them evenly as best I can. 1050 00:51:52,010 --> 00:51:53,860 Put a little bit more sauce in there. 1051 00:51:58,880 --> 00:52:00,260 Kinda spread this around. 1052 00:52:05,370 --> 00:52:08,010 Another layer of noodles on top of this. 1053 00:52:09,000 --> 00:52:11,195 Make sure you get out all the air. 1054 00:52:11,230 --> 00:52:14,700 So, I've pre-cut these noodles for this particular pan. 1055 00:52:14,735 --> 00:52:18,170 I'm gonna go ahead and put some more of my ricotta mix, 1056 00:52:19,130 --> 00:52:20,610 another layer of spinach, 1057 00:52:21,630 --> 00:52:23,310 a little bit more vegetables, 1058 00:52:24,250 --> 00:52:26,060 okay, a little bit more sauce. 1059 00:52:30,410 --> 00:52:32,190 I've got room for one more layer. 1060 00:52:33,980 --> 00:52:34,880 Put that on there. 1061 00:52:36,918 --> 00:52:38,518 A little more of my ricotta mix. 1062 00:52:40,210 --> 00:52:42,425 And I wanna kinda pat it down a little bit. 1063 00:52:42,460 --> 00:52:45,560 Then I go ahead and finish it off with a layer of sauce. 1064 00:52:47,100 --> 00:52:49,470 So, as you can see, I'm not quite all the way up to the top. 1065 00:52:49,505 --> 00:52:51,200 I don't want it drippin' over into the over 1066 00:52:51,235 --> 00:52:52,935 and get all messy. 1067 00:52:52,970 --> 00:52:55,205 So, it's just short of the top. 1068 00:52:55,240 --> 00:52:58,425 So, go ahead and spread this around nice and even. 1069 00:52:58,460 --> 00:53:01,610 So, I'm gonna go ahead and put this in the oven. 1070 00:53:01,645 --> 00:53:03,585 Oh, does that smell great. 1071 00:53:03,620 --> 00:53:06,370 So, I ended up leaving it in the over for about 35 minutes, 1072 00:53:06,405 --> 00:53:09,290 but again, that depends on where you live. 1073 00:53:09,325 --> 00:53:10,937 And there ya have it, lasagna. 1074 00:53:10,972 --> 00:53:12,515 Now, this is one of those meals 1075 00:53:12,550 --> 00:53:14,570 that you might wanna make on a Saturday or Sunday 1076 00:53:14,605 --> 00:53:16,135 when you have a little bit more time, 1077 00:53:16,170 --> 00:53:19,340 maybe you have some special guests that are comin' over, 1078 00:53:19,375 --> 00:53:21,327 but I'm sure they're gonna love it. 1079 00:53:21,362 --> 00:53:23,280 Let's go ahead and check this out. 1080 00:53:25,960 --> 00:53:26,793 Mm. 1081 00:53:28,310 --> 00:53:29,542 It's so good. 1082 00:53:33,730 --> 00:53:34,865 I wanna talk about the internet. 1083 00:53:34,900 --> 00:53:39,650 You know, when I was researching information for the show, 1084 00:53:39,685 --> 00:53:41,332 I was amazed at all the different 1085 00:53:41,367 --> 00:53:42,980 conflicting information out there. 1086 00:53:43,015 --> 00:53:44,535 You could pick a subject 1087 00:53:44,570 --> 00:53:47,270 and there would be this group and then that group, 1088 00:53:47,305 --> 00:53:48,630 and then all of a sudden, you're just like, 1089 00:53:48,665 --> 00:53:49,880 I can see this confusion. 1090 00:53:51,120 --> 00:53:54,330 Is there anything you can say to us that could help us say, 1091 00:53:54,365 --> 00:53:55,815 the best way to get through the internet 1092 00:53:55,850 --> 00:53:59,765 or get your information, what's your advice on that? 1093 00:53:59,800 --> 00:54:02,510 - oh, well, I mean, because of that conflicting information, 1094 00:54:02,545 --> 00:54:05,220 because of the corrupting influence of commercial interests 1095 00:54:05,255 --> 00:54:07,830 in the field of nutrition and broader, in medicine, 1096 00:54:07,865 --> 00:54:10,410 you need to stick to the science. 1097 00:54:10,445 --> 00:54:11,315 - You have to realize 1098 00:54:11,350 --> 00:54:13,460 there are a lot of powerful vested interests 1099 00:54:13,495 --> 00:54:15,982 that are trying to keep you confused. 1100 00:54:16,017 --> 00:54:18,435 You know, if you, you don't need to, 1101 00:54:18,470 --> 00:54:21,560 they don't even need to make a case for their product 1102 00:54:21,595 --> 00:54:23,415 or their type of product, 1103 00:54:23,450 --> 00:54:25,655 they just need to keep you confused enough 1104 00:54:25,690 --> 00:54:30,013 to say, ah, the heck with it, I'll eat whatever I want to. 1105 00:54:30,910 --> 00:54:32,620 And that's a win. 1106 00:54:32,655 --> 00:54:33,418 - Right. 1107 00:54:33,453 --> 00:54:36,721 - And when you look online or in social media, 1108 00:54:36,756 --> 00:54:39,990 you can find information about, for example, 1109 00:54:40,025 --> 00:54:42,457 the ketogenic diet, low carb, high fat. 1110 00:54:42,492 --> 00:54:44,856 There's the low carb, high fat camp 1111 00:54:44,891 --> 00:54:46,745 that is like all meat all the time, 1112 00:54:46,780 --> 00:54:48,565 and then there's the vegan group 1113 00:54:48,600 --> 00:54:52,160 or the no added fat sort of plant-based group, 1114 00:54:52,195 --> 00:54:53,635 which I'm a part of, 1115 00:54:53,670 --> 00:54:55,965 and they could not be more opposite, 1116 00:54:56,000 --> 00:54:59,795 and then you go on there, and there's doctors on both sides. 1117 00:54:59,830 --> 00:55:03,175 There is, you know, there's people citing studies, it seems, 1118 00:55:03,210 --> 00:55:06,520 you know, there's little numbers next to their statements, 1119 00:55:06,555 --> 00:55:07,750 at least for the average person- 1120 00:55:07,785 --> 00:55:08,548 - But who reads that stuff? 1121 00:55:08,583 --> 00:55:09,986 - Right, yeah. - Who follows up? 1122 00:55:10,021 --> 00:55:11,355 - You know, it's hard to follow up. 1123 00:55:11,390 --> 00:55:14,853 So, it seems it's impossible to figure that out. 1124 00:55:14,888 --> 00:55:18,317 And I think if you have, you can have five PhDs, 1125 00:55:18,352 --> 00:55:20,116 and you could stand in front of that shelf 1126 00:55:20,151 --> 00:55:21,845 at that bookstore, that nutrition bookshelf, 1127 00:55:21,880 --> 00:55:25,600 and have no clue what to buy or what's actually healthy, 1128 00:55:25,635 --> 00:55:27,802 and so, it's not really people's fault 1129 00:55:27,837 --> 00:55:29,935 we have this disaster of, 1130 00:55:29,970 --> 00:55:32,340 you know, of a public media around nutrition. 1131 00:55:32,375 --> 00:55:36,087 There's a lotta reasons for that. 1132 00:55:36,122 --> 00:55:38,696 But I think the fundamental aspect 1133 00:55:38,731 --> 00:55:41,235 I would encourage people to do 1134 00:55:41,270 --> 00:55:43,415 is do a little bit of extra homework 1135 00:55:43,450 --> 00:55:46,273 to see if there's some science behind it. 1136 00:55:46,308 --> 00:55:47,935 That can be hard to do, 1137 00:55:47,970 --> 00:55:50,200 and I appreciate it can be very hard to do, 1138 00:55:50,235 --> 00:55:52,740 but for example, with heart disease, 1139 00:55:52,775 --> 00:55:54,145 you know, there's only one diet 1140 00:55:54,180 --> 00:55:56,750 that's been shown to reverse atherosclerosis, 1141 00:55:56,785 --> 00:55:59,320 shown to actually shrink blockages in the heart. 1142 00:55:59,355 --> 00:56:00,790 There's only one diet and lifestyle 1143 00:56:00,825 --> 00:56:02,240 that's been shown to do that. 1144 00:56:03,273 --> 00:56:05,760 When you start looking at the second level of information 1145 00:56:05,795 --> 00:56:07,985 behind the headlines, you see, okay, 1146 00:56:08,020 --> 00:56:11,770 this is actually published in real scientific journals. 1147 00:56:11,805 --> 00:56:15,520 It's not some tangential information, it's, you know. 1148 00:56:15,555 --> 00:56:17,960 So, just pay attention to the science 1149 00:56:17,995 --> 00:56:19,430 and who's doing the science. 1150 00:56:19,465 --> 00:56:20,480 - Go for the science. 1151 00:56:22,354 --> 00:56:25,490 In other words, if you're gonna take your instruction 1152 00:56:25,525 --> 00:56:28,170 and your learning from the media, right, 1153 00:56:29,750 --> 00:56:34,750 from television, from the internet, why not do this, 1154 00:56:35,460 --> 00:56:38,190 go to the peer-reviewed scientific literature. 1155 00:56:39,800 --> 00:56:42,200 See right now, there have been a plethora of books 1156 00:56:42,235 --> 00:56:45,780 that have come out, books where the author 1157 00:56:47,250 --> 00:56:48,675 has ever taken a responsibility 1158 00:56:48,710 --> 00:56:51,125 for research and then done the book. 1159 00:56:51,160 --> 00:56:54,885 I've written multiple papers on this subject 1160 00:56:54,920 --> 00:56:58,605 that have been published in the peer-reviewed literature. 1161 00:56:58,640 --> 00:57:02,290 That has to be the, we have to have the bar be high enough 1162 00:57:03,310 --> 00:57:05,735 so that it is not hyper snake oil. 1163 00:57:05,770 --> 00:57:07,870 This is only gonna sell itself 1164 00:57:07,905 --> 00:57:09,970 on absolutely rock solid science. 1165 00:57:11,455 --> 00:57:14,037 - I have to say, I've concerned myself, 1166 00:57:14,072 --> 00:57:16,546 you know, as a scientist in a sense, 1167 00:57:16,581 --> 00:57:19,020 with that question for 30, 40 years. 1168 00:57:20,330 --> 00:57:23,660 How can a consumer, and having been a member 1169 00:57:23,695 --> 00:57:26,990 of these expert panels that translates science 1170 00:57:27,025 --> 00:57:30,345 into public information, that's their job, 1171 00:57:30,380 --> 00:57:33,230 and so, I've had to think a lot about that, a lot of us do. 1172 00:57:33,265 --> 00:57:34,615 You know, how do you make this palatable, 1173 00:57:34,650 --> 00:57:37,160 the scientific information palatable to the public, 1174 00:57:37,195 --> 00:57:39,670 and when the public is lookin' for information, 1175 00:57:39,705 --> 00:57:41,535 how can they, in turn, 1176 00:57:41,570 --> 00:57:43,570 discern what is reliable and what's not? 1177 00:57:43,605 --> 00:57:46,377 I think that's really the question. 1178 00:57:46,412 --> 00:57:49,150 And unfortunately, it's very difficult. 1179 00:57:49,185 --> 00:57:50,278 It's really difficult. 1180 00:57:50,313 --> 00:57:52,267 We could say things like, I mean, 1181 00:57:52,302 --> 00:57:54,986 you can look up the, if you're inclined to do so, 1182 00:57:55,021 --> 00:57:57,670 you can look up, say, what did that come from, 1183 00:57:57,705 --> 00:57:59,335 and then you look at the paper. 1184 00:57:59,370 --> 00:58:01,245 You might see some name, author that's in there, 1185 00:58:01,280 --> 00:58:03,085 and then you can look at the bottom of the paper, 1186 00:58:03,120 --> 00:58:05,900 and you see if certain industries may have supported it. 1187 00:58:05,935 --> 00:58:07,515 That may give you a hint. 1188 00:58:07,550 --> 00:58:09,800 But even if there's no industry support 1189 00:58:09,835 --> 00:58:11,173 for a particular paper, 1190 00:58:11,208 --> 00:58:15,169 some of the authors sometimes are still prisoners 1191 00:58:15,204 --> 00:58:19,130 of the other corporate interests for whatever reason. 1192 00:58:19,165 --> 00:58:22,260 They may, you know, that's just their mindset. 1193 00:58:22,295 --> 00:58:24,045 Sometimes, they're not even aware of it, 1194 00:58:24,080 --> 00:58:27,010 but you know, these pressures creep in there. 1195 00:58:27,045 --> 00:58:29,940 So, it's difficult for the public to really know, 1196 00:58:29,975 --> 00:58:31,800 to be honest about it, 1197 00:58:31,835 --> 00:58:35,285 and for me, sorta bein' in science, 1198 00:58:35,320 --> 00:58:38,580 that's why I like to go back and see if I can't craft, 1199 00:58:39,500 --> 00:58:43,540 you know, a story that's based as much as possible 1200 00:58:43,575 --> 00:58:47,692 on science, you know make it scientifically credible, 1201 00:58:47,727 --> 00:58:51,810 but at the same time, one of the reason for confusion, 1202 00:58:51,845 --> 00:58:53,355 which is related to this, 1203 00:58:53,390 --> 00:58:54,915 and the internet has all kinds of things. 1204 00:58:54,950 --> 00:58:56,440 You got, read it here, you read it there, 1205 00:58:56,475 --> 00:58:57,915 you got different ideas. 1206 00:58:57,950 --> 00:59:00,690 That's a really big problem in our society. 1207 00:59:00,725 --> 00:59:03,697 And one of the problems or reasons for that 1208 00:59:03,732 --> 00:59:06,670 is because of the way we think about nutrition, 1209 00:59:06,705 --> 00:59:08,400 the way we think about food. 1210 00:59:09,448 --> 00:59:12,060 Someone can look at a food and say, 1211 00:59:12,095 --> 00:59:14,295 uh, this is better than that 1212 00:59:14,330 --> 00:59:17,588 because it has so much of this particular nutrient 1213 00:59:17,623 --> 00:59:21,680 or this has more than that one kinda thing. 1214 00:59:21,715 --> 00:59:23,715 It's all focused on one thing, 1215 00:59:23,750 --> 00:59:26,230 and that's what we call, I call reductionism. 1216 00:59:27,420 --> 00:59:29,770 And when we get into that business, 1217 00:59:29,805 --> 00:59:32,595 and because foods have almost 1218 00:59:32,630 --> 00:59:36,345 infinite variety of nutrients in them 1219 00:59:36,380 --> 00:59:39,890 and other chemicals and stuff like that, everybody, 1220 00:59:39,925 --> 00:59:41,185 it's like going to a circus. 1221 00:59:41,220 --> 00:59:43,930 I mean, everybody can pick out their favorite thing. 1222 00:59:43,965 --> 00:59:46,620 Aw, this has got more of this vitamin. 1223 00:59:46,655 --> 00:59:48,475 Well no, that's got this one. 1224 00:59:48,510 --> 00:59:51,948 It ends up bein' just an absolute zoo. 1225 00:59:54,380 --> 00:59:56,725 - Today, I'm gonna be making classic tomato soup. 1226 00:59:56,760 --> 01:00:00,280 I'm gonna be making it with two cups of vegetable broth. 1227 01:00:00,315 --> 01:00:01,932 I've got 1/2 a can of white beans. 1228 01:00:01,967 --> 01:00:03,851 I've drained and rinsed those. 1229 01:00:03,886 --> 01:00:05,701 I've got some basil, an onion, 1230 01:00:05,736 --> 01:00:09,600 and a 28-ounce can of peeled whole tomatoes. 1231 01:00:09,635 --> 01:00:10,398 So, let's go ahead 1232 01:00:10,433 --> 01:00:12,260 and get started on choppin' up that onion. 1233 01:00:37,330 --> 01:00:38,235 These are comin' along good. 1234 01:00:38,270 --> 01:00:40,990 Now, I'll go ahead and add 1/4 teaspoon of rosemary. 1235 01:00:42,070 --> 01:00:43,970 I got a little bit of salt and pepper. 1236 01:00:45,990 --> 01:00:48,100 And we'll give these a little bit of a stir. 1237 01:00:50,750 --> 01:00:53,385 Okay, so they're startin' to just scorch a little, 1238 01:00:53,420 --> 01:00:56,220 can always put a little bit of vegetable broth in there. 1239 01:01:10,910 --> 01:01:12,765 Okay, those are comin' along nicely. 1240 01:01:12,800 --> 01:01:16,010 Now, we'll put two tablespoons of tomato paste. 1241 01:01:24,090 --> 01:01:25,500 Go ahead and stir this in. 1242 01:01:29,330 --> 01:01:31,630 Put a little bit more vegetable broth in there. 1243 01:01:34,103 --> 01:01:36,040 At this point, I'll lower the heat a little bit. 1244 01:01:45,130 --> 01:01:46,530 Add a little bit more broth, 1245 01:01:48,890 --> 01:01:51,300 and we'll go ahead and turn this off. 1246 01:01:51,335 --> 01:01:53,476 This is lookin' pretty good. 1247 01:01:53,511 --> 01:01:57,140 I'm gonna go ahead and transfer these into my pot. 1248 01:02:08,388 --> 01:02:09,950 Okay. 1249 01:02:10,820 --> 01:02:15,280 And then I am going to put one teaspoon of brown sugar, 1250 01:02:15,315 --> 01:02:16,685 one teaspoon of brown sugar, 1251 01:02:16,720 --> 01:02:18,790 one tablespoon of nutritional yeast. 1252 01:02:18,825 --> 01:02:20,860 Got my two cups of vegetable broth. 1253 01:02:22,322 --> 01:02:23,390 Go ahead and put that in there. 1254 01:02:25,260 --> 01:02:27,330 Got my 1/2 a can of white beans. 1255 01:02:29,009 --> 01:02:29,865 Put them in there. 1256 01:02:29,900 --> 01:02:32,980 28-ounce can of peeled tomatoes. 1257 01:02:36,020 --> 01:02:39,025 Get them in there. 1258 01:02:39,060 --> 01:02:40,660 Now, I'll get some basil. 1259 01:02:41,790 --> 01:02:44,740 I'm gonna go ahead and just cut this up just a little bit. 1260 01:02:47,890 --> 01:02:49,090 Just a little bit there. 1261 01:02:51,339 --> 01:02:52,539 Put some basil in there. 1262 01:02:58,790 --> 01:03:01,192 Okay, I'm gonna put a lid on this, 1263 01:03:01,227 --> 01:03:03,768 and we're gonna let this simmer for about 30 minutes. 1264 01:03:03,803 --> 01:03:06,310 Right now, I'm gonna go ahead and preheat my oven at 425. 1265 01:03:06,345 --> 01:03:08,640 Okay, so I've preheated my over at 425. 1266 01:03:08,675 --> 01:03:09,438 I'm gonna go ahead 1267 01:03:09,473 --> 01:03:11,680 and start cuttin' up this bread for the topping. 1268 01:03:32,680 --> 01:03:35,530 Now, I'll get my baking rack with my cookie sheet. 1269 01:03:36,540 --> 01:03:38,030 Just kinda arrange 'em out a little bit, 1270 01:03:38,065 --> 01:03:39,030 so they can breathe. 1271 01:03:40,050 --> 01:03:41,880 Okay, so I've arranged these out on my baking rack. 1272 01:03:41,915 --> 01:03:42,678 I'm gonna go ahead 1273 01:03:42,713 --> 01:03:44,900 and put 'em in the oven for about seven to 10 minutes. 1274 01:03:45,910 --> 01:03:48,140 Okay, the soup's been simmering for about 30 minutes. 1275 01:03:48,175 --> 01:03:49,090 Let's check it out. 1276 01:03:50,340 --> 01:03:52,360 Mm, this looks really good. 1277 01:03:54,310 --> 01:03:55,185 All right, now I'm gonna go ahead 1278 01:03:55,220 --> 01:03:57,170 and transfer it into my food processor. 1279 01:03:59,460 --> 01:04:00,755 And I put a little tin foil over it 1280 01:04:00,790 --> 01:04:05,790 just so I can catch that hole and just put it in there. 1281 01:04:07,540 --> 01:04:10,100 Okay, so I put the whole thing into the food processor, 1282 01:04:10,135 --> 01:04:11,572 and it was a little too full, 1283 01:04:11,607 --> 01:04:12,975 so I had to put some back. 1284 01:04:13,010 --> 01:04:14,800 So, let's go ahead and puree this. 1285 01:04:19,570 --> 01:04:21,380 Okay, so I've pureed half of the batch, 1286 01:04:21,415 --> 01:04:23,190 and let's go ahead and check it out. 1287 01:04:27,610 --> 01:04:29,710 Remember the croutons that I made earlier, 1288 01:04:30,740 --> 01:04:32,290 put a couple of those in there, 1289 01:04:33,980 --> 01:04:35,210 then maybe some basil. 1290 01:04:36,760 --> 01:04:37,910 This is gonna be great. 1291 01:04:39,285 --> 01:04:41,273 Let me get one of these croutons in there. 1292 01:04:42,999 --> 01:04:43,832 Mm. 1293 01:04:45,410 --> 01:04:49,191 That is so good, oh my gosh, you're gonna love it. 1294 01:04:49,226 --> 01:04:50,506 Mm. 1295 01:04:52,520 --> 01:04:53,915 You know, living in the Southwest, 1296 01:04:53,950 --> 01:04:56,125 we have a lot of wonderful Mexican food, 1297 01:04:56,160 --> 01:04:59,290 and it tastes delicious, but there's only one problem. 1298 01:04:59,325 --> 01:05:01,255 It's not exactly that healthy. 1299 01:05:01,290 --> 01:05:03,990 Mexican food uses a lot of oil, a lotta lard, 1300 01:05:04,025 --> 01:05:07,207 and a lot of animal products, but who's to say 1301 01:05:07,242 --> 01:05:10,390 you can't make a healthy-conscious Mexican dish? 1302 01:05:10,425 --> 01:05:11,725 With this particular recipe, 1303 01:05:11,760 --> 01:05:14,820 I'm gonna be using portobello mushrooms and mango. 1304 01:05:15,720 --> 01:05:17,735 So, I start off with the portobello mushroom. 1305 01:05:17,770 --> 01:05:20,090 The first thing I usually do is cut off that stem, 1306 01:05:20,125 --> 01:05:21,787 so I can half my flat surface 1307 01:05:21,822 --> 01:05:23,450 to cut 'em up into nice slices. 1308 01:05:39,490 --> 01:05:42,390 So, the general rule is one mushroom per person, 1309 01:05:42,425 --> 01:05:44,055 but as you can see, that's a lot. 1310 01:05:44,090 --> 01:05:47,090 It all depends on actually how hungry your family really is. 1311 01:05:52,900 --> 01:05:55,530 Now that I got my sliced up mushrooms in a resealable bag, 1312 01:05:55,565 --> 01:05:57,195 it's time to make the marinade. 1313 01:05:57,230 --> 01:06:00,230 Now, I usually like to start with equal parts of soy sauce, 1314 01:06:00,265 --> 01:06:02,715 balsamic vinegar, and Worcestershire sauce, 1315 01:06:02,750 --> 01:06:04,370 but here's the thing about Worcestershire sauce. 1316 01:06:04,405 --> 01:06:06,255 Sometimes, it's made with fish. 1317 01:06:06,290 --> 01:06:08,225 So, you might wanna check your local grocery store 1318 01:06:08,260 --> 01:06:10,160 just to make sure that they have a vegan version, 1319 01:06:10,195 --> 01:06:11,760 which is one I found right here. 1320 01:06:28,980 --> 01:06:31,440 So, put a little bit of steak rub in there, 1321 01:06:31,475 --> 01:06:33,340 a little bit of chili powder in there, 1322 01:06:36,810 --> 01:06:37,643 and some cumin. 1323 01:06:43,790 --> 01:06:45,535 Some salt and pepper. 1324 01:06:45,570 --> 01:06:47,270 Again, the salt's always optional. 1325 01:06:52,389 --> 01:06:53,222 There. 1326 01:06:54,100 --> 01:06:56,800 So, now I go ahead and mix this marinade all together. 1327 01:07:04,880 --> 01:07:06,970 Open my bag and put the marinade inside. 1328 01:07:11,420 --> 01:07:12,590 Then I close up the bag 1329 01:07:15,490 --> 01:07:17,085 and just kinda roll 'em around a little bit 1330 01:07:17,120 --> 01:07:21,460 so they get to coat all the sides of the mushrooms. 1331 01:07:23,010 --> 01:07:24,675 Now that I let that marinade for a while, 1332 01:07:24,710 --> 01:07:27,410 let's go ahead and cut up all the rest of the vegetables. 1333 01:07:38,400 --> 01:07:40,085 So, normally when I cut up the onions, 1334 01:07:40,120 --> 01:07:42,570 I like to save a little bit for the pico garnish. 1335 01:08:01,060 --> 01:08:03,600 Now, normally I don't use both of the bell peppers 1336 01:08:03,635 --> 01:08:05,015 for this particular recipe, 1337 01:08:05,050 --> 01:08:07,550 but instead I'll save some of it for another meal. 1338 01:08:21,990 --> 01:08:23,705 So now I've cut up all my vegetables, 1339 01:08:23,740 --> 01:08:26,640 it's time to put 'em in a skillet and start fryin' 'em up. 1340 01:08:34,823 --> 01:08:35,621 Now, usually what I do 1341 01:08:35,656 --> 01:08:37,400 is I start with a little bit of vegetable broth 1342 01:08:37,435 --> 01:08:39,940 that I've made before, just a little bit, 1343 01:08:42,287 --> 01:08:43,775 and then I get into my spices. 1344 01:08:43,810 --> 01:08:47,860 Put little bit of my steak rub in there, sprinkle that in. 1345 01:08:47,895 --> 01:08:49,310 Again, a little bit of cumin. 1346 01:08:50,430 --> 01:08:51,228 A little bit of kick, 1347 01:08:51,263 --> 01:08:52,980 put a little bit of chili powder in there, 1348 01:08:53,015 --> 01:08:54,695 but it all depends on your tastes. 1349 01:08:54,730 --> 01:08:56,880 Of course, a little bit of salt and pepper. 1350 01:09:00,090 --> 01:09:01,690 And let's start fryin' this up. 1351 01:09:02,580 --> 01:09:04,395 Okay, these are cookin' up real nice. 1352 01:09:04,430 --> 01:09:07,090 So, the next thing I usually like to do 1353 01:09:07,125 --> 01:09:09,750 is add a little bit of dried tomatoes. 1354 01:09:12,850 --> 01:09:16,655 And just for a little bit of nice sweetness, 1355 01:09:16,690 --> 01:09:20,460 a little bit of brown sugar, just a little bit. 1356 01:09:21,460 --> 01:09:22,750 That all depends on you. 1357 01:09:28,320 --> 01:09:31,290 Mm, it's already startin' to smell great. 1358 01:09:32,900 --> 01:09:34,205 So, now I take my mushrooms 1359 01:09:34,240 --> 01:09:37,005 that have been marinading in the balsamic vinegar, 1360 01:09:37,040 --> 01:09:39,770 soy sauce, and Worcestershire, and add them in. 1361 01:09:46,470 --> 01:09:48,460 Oh, these are cookin' up real nice. 1362 01:09:48,495 --> 01:09:50,415 Now, the trick is, you don't wanna have 1363 01:09:50,450 --> 01:09:53,460 too much liquid down on the bottom of your pan. 1364 01:09:53,495 --> 01:09:55,640 You want the onions and the green peppers 1365 01:09:55,675 --> 01:09:57,180 to kinda caramelize a bit. 1366 01:09:58,080 --> 01:09:59,805 So while these are cookin', let's go ahead 1367 01:09:59,840 --> 01:10:02,410 and start cuttin' up my mango and my cilantro. 1368 01:10:09,020 --> 01:10:10,660 So, you remember the onions from before? 1369 01:10:10,695 --> 01:10:11,458 Well, I'm gonna save 1370 01:10:11,493 --> 01:10:13,390 a little bit of the cilantro for the pico. 1371 01:10:14,950 --> 01:10:16,990 Mm, these are comin' along just great. 1372 01:10:21,770 --> 01:10:23,455 Now as you can see, some of the liquid 1373 01:10:23,490 --> 01:10:25,460 is startin' to disappear down on the bottom, 1374 01:10:25,495 --> 01:10:27,755 which gives it that nice caramel flavor. 1375 01:10:27,790 --> 01:10:30,960 Little bit of that brown sugar and all those spices, 1376 01:10:30,995 --> 01:10:33,245 mm, it's gonna be awesome. 1377 01:10:33,280 --> 01:10:36,320 So, now it's time to finish up the pico with some tomatoes. 1378 01:11:00,570 --> 01:11:02,770 So, now I got the basic elements of my pico, 1379 01:11:02,805 --> 01:11:05,082 it's time to add a little bit of spice. 1380 01:11:05,117 --> 01:11:07,360 So, I usually use a little bit of salt. 1381 01:11:07,395 --> 01:11:08,670 That's optional, again. 1382 01:11:10,110 --> 01:11:11,430 A little bit of pepper. 1383 01:11:12,800 --> 01:11:14,680 And a little bit of chili powder. 1384 01:11:16,030 --> 01:11:18,760 And really, that's about it for pico. 1385 01:11:20,430 --> 01:11:22,520 So, I'll go ahead and put this in the frigerator 1386 01:11:22,555 --> 01:11:25,160 and let that start to chill a bit. 1387 01:11:42,540 --> 01:11:44,460 So, now this is comin' along just great, 1388 01:11:44,495 --> 01:11:46,230 and as you can see, a lotta liquid 1389 01:11:46,265 --> 01:11:48,295 is now missing from the pan, 1390 01:11:48,330 --> 01:11:49,805 which is where you want it to be. 1391 01:11:49,840 --> 01:11:51,840 So, let's go ahead and put in the mango. 1392 01:12:03,159 --> 01:12:07,826 Let's go ahead and continue to fry this up a little bit. 1393 01:12:13,830 --> 01:12:16,330 Now, this particular mango wasn't exactly that ripe, 1394 01:12:16,365 --> 01:12:17,128 so I'm gonna go ahead 1395 01:12:17,163 --> 01:12:19,180 and cook it for just a little bit longer, 1396 01:12:19,215 --> 01:12:20,977 but normally, if it is a ripe mango, 1397 01:12:21,012 --> 01:12:22,740 it doesn't need a lot of frying. 1398 01:12:24,860 --> 01:12:26,590 So, now this is pretty much ready to go 1399 01:12:26,625 --> 01:12:27,895 and lookin' really good. 1400 01:12:27,930 --> 01:12:30,090 I like to add a little bit of lime. 1401 01:12:33,370 --> 01:12:36,020 Let's go ahead and put a little bit of lime in there. 1402 01:12:37,021 --> 01:12:38,005 Mm. 1403 01:12:38,040 --> 01:12:39,730 This is gonna be amazing. 1404 01:12:42,250 --> 01:12:44,235 Now, I'll just add my finishing touch, 1405 01:12:44,270 --> 01:12:46,220 which is a little bit of cilantro. 1406 01:12:47,640 --> 01:12:50,215 Aw, this is lookin' really, really nice. 1407 01:12:50,250 --> 01:12:53,000 So as you can see, most of the moisture is now gone. 1408 01:12:53,035 --> 01:12:55,800 The onions have caramelized just a little bit. 1409 01:12:55,835 --> 01:12:58,017 The mango has sweetened up everything. 1410 01:12:58,052 --> 01:13:00,200 Now, it's time to put it in a tortilla. 1411 01:13:07,820 --> 01:13:09,185 Mm. 1412 01:13:09,220 --> 01:13:10,205 It's gonna be so awesome. 1413 01:13:10,240 --> 01:13:12,375 So, the trick is, with a tortilla, 1414 01:13:12,410 --> 01:13:14,145 is you don't wanna put too much in there, 1415 01:13:14,180 --> 01:13:15,880 otherwise you can't fold 'em up too good. 1416 01:13:30,910 --> 01:13:32,135 Then the next thing I like to do 1417 01:13:32,170 --> 01:13:34,180 is serve 'em with a little bit of beans 1418 01:13:36,090 --> 01:13:37,220 and my pico de gallo. 1419 01:13:54,920 --> 01:13:56,620 This is gonna be good, I can tell. 1420 01:13:58,980 --> 01:14:00,100 Mm, it's so good. 1421 01:14:01,670 --> 01:14:04,250 So, if you're lookin' for a healthy Mexican dish, 1422 01:14:04,285 --> 01:14:06,730 this is sure to please your family. 1423 01:14:16,720 --> 01:14:20,920 So, I've been getting some a little bit of resistance 1424 01:14:20,955 --> 01:14:23,820 with some of my friends adapting this lifestyle, 1425 01:14:23,855 --> 01:14:26,405 the Mediterranean diet is just the one 1426 01:14:26,440 --> 01:14:28,965 that they seem to be happy with, and of course, 1427 01:14:29,000 --> 01:14:31,490 I read a lot of the studies on the Mediterranean. 1428 01:14:32,480 --> 01:14:35,210 What's happening, to me, it seems like they're saying 1429 01:14:35,245 --> 01:14:38,702 that you can just use a lot of olive oil, 1430 01:14:38,737 --> 01:14:42,125 and can you explain the Mediterranean diet 1431 01:14:42,160 --> 01:14:46,090 and why it's not quite where we need to be or whatever? 1432 01:14:46,125 --> 01:14:50,020 - So, the Mediterranean diet has been marketed heavily 1433 01:14:50,055 --> 01:14:54,580 by this idea that a diet high in oil 1434 01:14:55,420 --> 01:14:58,420 and sometimes, it's red wine, you know, 1435 01:14:58,455 --> 01:14:59,445 is very healthy, 1436 01:14:59,480 --> 01:15:02,140 and the reality of it is that the Mediterranean diet 1437 01:15:02,175 --> 01:15:03,255 is a more plant-based diet, 1438 01:15:03,290 --> 01:15:05,150 so there's more fruits and vegetables, 1439 01:15:05,185 --> 01:15:07,010 there's more grains, there's more, 1440 01:15:07,880 --> 01:15:09,820 there's less processed meat, there's less red meat, 1441 01:15:09,855 --> 01:15:11,420 and there's less liquid dairy, 1442 01:15:12,690 --> 01:15:14,560 and those things all taken together 1443 01:15:14,595 --> 01:15:16,395 in the overall dietary pattern, 1444 01:15:16,430 --> 01:15:18,890 there's no doubt that Mediterranean diet is healthier. 1445 01:15:18,925 --> 01:15:21,350 There's a lot of evidence to suggest Mediterranean diet 1446 01:15:21,385 --> 01:15:23,015 is good for heart disease. 1447 01:15:23,050 --> 01:15:27,220 It's good for other diseases, you know, chronic diseases, 1448 01:15:27,255 --> 01:15:31,117 but I think that, you know, including all the added oil, 1449 01:15:31,152 --> 01:15:34,980 in my opinion, I think is stopping the Mediterranean diet 1450 01:15:35,015 --> 01:15:38,287 from being as powerful as good nutrition can be. 1451 01:15:38,322 --> 01:15:39,085 - Exactly. 1452 01:15:39,120 --> 01:15:43,300 - It's healthier in spite of all that added oil, 1453 01:15:43,335 --> 01:15:44,755 not because of it. 1454 01:15:44,790 --> 01:15:48,240 And you have to remember, 1455 01:15:48,275 --> 01:15:50,545 oil is not a food. 1456 01:15:50,580 --> 01:15:55,500 If you go back to 1915, just a little side note here, 1457 01:15:55,535 --> 01:15:57,835 if you go back to early 1900s, 1458 01:15:57,870 --> 01:16:00,780 the very traditional Mediterranean diet in Italy 1459 01:16:00,815 --> 01:16:04,680 with manual laborers was about 15% fat, 1460 01:16:04,715 --> 01:16:07,385 16% of all calories from fat. 1461 01:16:07,420 --> 01:16:09,855 That's very low fat by today's standards. 1462 01:16:09,890 --> 01:16:12,290 I mean, if they were using olive oil, 1463 01:16:12,325 --> 01:16:14,700 it was small, small amounts. 1464 01:16:14,735 --> 01:16:15,498 You have to realize, 1465 01:16:15,533 --> 01:16:18,460 you don't get a liter of olive oil every week 1466 01:16:18,495 --> 01:16:20,587 without major industrialization, 1467 01:16:20,622 --> 01:16:22,645 commercialization, and trade, 1468 01:16:22,680 --> 01:16:27,680 and it's a very processed product to get that much oil. 1469 01:16:27,980 --> 01:16:31,220 It takes somewhere between 15 to 40 olives 1470 01:16:31,255 --> 01:16:34,320 to make a tablespoon of olive oil. 1471 01:16:34,355 --> 01:16:35,835 I'd rather you eat olives 1472 01:16:35,870 --> 01:16:38,570 'cause you make the oil, you're throwing away the protein, 1473 01:16:38,605 --> 01:16:39,642 you're throwing away the fiber, 1474 01:16:39,677 --> 01:16:40,645 you're throwing away minerals, 1475 01:16:40,680 --> 01:16:42,165 you're throwing away all sorts of good stuff. 1476 01:16:42,200 --> 01:16:46,100 So, stick to whole foods rather than just food fragments. 1477 01:16:47,210 --> 01:16:50,485 - Yeah, I've followed that question 1478 01:16:50,520 --> 01:16:52,520 concerning the Mediterranean diet for some time. 1479 01:16:52,555 --> 01:16:56,430 In fact, that almost is orchestrated 1480 01:16:56,465 --> 01:16:59,070 by the industry in early 1990s. 1481 01:17:00,340 --> 01:17:01,655 They sponsored, for example, 1482 01:17:01,690 --> 01:17:05,030 a really, very significant conference 1483 01:17:05,065 --> 01:17:06,935 at Harvard at that time, 1484 01:17:06,970 --> 01:17:10,410 and I was one of the keynote speakers at that conference, 1485 01:17:10,445 --> 01:17:11,475 and I could tell you, 1486 01:17:11,510 --> 01:17:14,295 I had lunch with a person who brought the money 1487 01:17:14,330 --> 01:17:17,080 to get the conference going, a graduate of Cornell, 1488 01:17:17,115 --> 01:17:19,310 she was representin' the olive oil industry. 1489 01:17:20,560 --> 01:17:21,358 That was a big- 1490 01:17:21,393 --> 01:17:22,595 - It's always, yeah- - Big push 1491 01:17:22,630 --> 01:17:23,740 in olive oil industry- - It's always 1492 01:17:23,775 --> 01:17:24,645 some kind of, yeah. 1493 01:17:24,680 --> 01:17:26,710 - Into this country, and it was successful. 1494 01:17:26,745 --> 01:17:27,508 - Sure. 1495 01:17:27,543 --> 01:17:29,650 - Because once they got that going and it had the, 1496 01:17:31,364 --> 01:17:34,222 sorta the reputation, essentially, 1497 01:17:34,257 --> 01:17:36,518 of, you know, having this conference 1498 01:17:36,553 --> 01:17:38,780 sort of back what they were doing. 1499 01:17:39,990 --> 01:17:41,780 As I say, I was one of the keynote speakers. 1500 01:17:41,815 --> 01:17:43,477 There was about four or five of us, 1501 01:17:43,512 --> 01:17:45,140 and I actually, at that conference. 1502 01:17:46,920 --> 01:17:49,150 Here's my argument based on the data. 1503 01:17:51,180 --> 01:17:56,010 The Mediterranean countries, Italy, Greece, Crete, 1504 01:17:56,873 --> 01:18:00,340 you know, the island of Crete, Southern France, Spain, 1505 01:18:00,375 --> 01:18:03,390 those countries had been known for some time 1506 01:18:03,425 --> 01:18:05,975 to have a little less breast cancer, 1507 01:18:06,010 --> 01:18:09,010 a little less colon cancer, and a little less heart disease. 1508 01:18:10,195 --> 01:18:12,375 That was pretty well established. 1509 01:18:12,410 --> 01:18:15,415 Not a lot less, but it was significantly lower 1510 01:18:15,450 --> 01:18:19,490 than, let's say, the UK, England, or the United States. 1511 01:18:19,525 --> 01:18:22,090 Those are the main countries being compared. 1512 01:18:22,125 --> 01:18:26,015 And so, we also had this impression, 1513 01:18:26,050 --> 01:18:30,165 so the olive oil industry liked to tell us, 1514 01:18:30,200 --> 01:18:33,270 that they consume a lot more olive oil in those countries, 1515 01:18:33,305 --> 01:18:36,340 and that's why they have lower rates of those diseases. 1516 01:18:36,375 --> 01:18:37,138 - Damn. 1517 01:18:37,173 --> 01:18:37,971 - And so, they made this 1518 01:18:38,006 --> 01:18:41,393 rather superficial sort of conclusion, if you will. 1519 01:18:41,428 --> 01:18:44,780 Oh, the reason they have less of those diseases 1520 01:18:44,815 --> 01:18:47,922 is because they consume the olive oil. 1521 01:18:47,957 --> 01:18:51,030 And they do consume more olive oil, 1522 01:18:51,065 --> 01:18:52,660 but in those countries, 1523 01:18:53,720 --> 01:18:58,010 they're consuming the fresh olive juice, I like to call it. 1524 01:18:58,045 --> 01:19:02,300 It's really high in oil, and if you go back to the villages 1525 01:19:02,335 --> 01:19:04,992 where they first were observing this phenomenon, 1526 01:19:05,027 --> 01:19:06,438 it was mostly the raw juice 1527 01:19:06,473 --> 01:19:11,060 and some oil and prepared fresh as it were, 1528 01:19:12,570 --> 01:19:15,455 and so they see a bit of a decrease 1529 01:19:15,490 --> 01:19:17,865 in these high rates of heart disease 1530 01:19:17,900 --> 01:19:20,240 and cancer comes down a bit like this. 1531 01:19:21,120 --> 01:19:24,720 In rural China, and that's one of the reasons I was there 1532 01:19:24,755 --> 01:19:25,675 is because in rural China, 1533 01:19:25,710 --> 01:19:29,165 we had evidence on heart disease too, 1534 01:19:29,200 --> 01:19:32,650 and there in China, they really were consuming low oil. 1535 01:19:33,840 --> 01:19:36,540 In the Mediterranean countries, the oil dropped a bit. 1536 01:19:37,420 --> 01:19:39,405 Our level of fat consumption, 1537 01:19:39,440 --> 01:19:41,685 oil consumption is fairly high in the West, 1538 01:19:41,720 --> 01:19:43,930 Mediterranean countries, down a little bit, 1539 01:19:43,965 --> 01:19:46,398 and that helps to, apparently, 1540 01:19:46,433 --> 01:19:50,155 reduce, so they thought, these diseases. 1541 01:19:50,190 --> 01:19:53,080 In China, heart disease rate was almost nil, 1542 01:19:55,150 --> 01:19:58,330 and there, they're consuming much less oil. 1543 01:19:58,365 --> 01:20:00,745 So, that's the story that emerged. 1544 01:20:00,780 --> 01:20:03,970 In reality though, in those Mediterranean countries, 1545 01:20:04,005 --> 01:20:06,640 they're consuming more plants. 1546 01:20:06,675 --> 01:20:07,755 - Yeah, of course. 1547 01:20:07,790 --> 01:20:10,460 - And in China, they're consuming more plants. 1548 01:20:10,495 --> 01:20:12,855 So, in fact, they consume even more plants 1549 01:20:12,890 --> 01:20:14,440 than they might in the Mediterranean countries, 1550 01:20:14,475 --> 01:20:16,737 but the Mediterranean countries, actually, 1551 01:20:16,772 --> 01:20:19,356 it was the plants that they were consuming 1552 01:20:19,391 --> 01:20:21,940 that was decreasing the heart disease rates. 1553 01:20:21,975 --> 01:20:23,715 It wasn't the oil. 1554 01:20:23,750 --> 01:20:24,815 - No. - All that much. 1555 01:20:24,850 --> 01:20:27,150 As I say, it may have contributed a little bit, 1556 01:20:27,185 --> 01:20:28,905 and in fact, the man who actually, 1557 01:20:28,940 --> 01:20:31,845 the scientist who actually was the first 1558 01:20:31,880 --> 01:20:34,970 to make quite a lot of news about this question 1559 01:20:35,005 --> 01:20:37,320 concerning the Mediterranean diet was, 1560 01:20:37,355 --> 01:20:38,730 his name was Ancel Keys. 1561 01:20:39,730 --> 01:20:41,460 Ancel Keys was sittin' in the front row 1562 01:20:41,495 --> 01:20:42,945 when was I lecturing. 1563 01:20:42,980 --> 01:20:44,540 I heard Ancel Keys speak at Cornell 1564 01:20:44,575 --> 01:20:46,360 when I was a graduate student. 1565 01:20:46,395 --> 01:20:47,435 Later, Ancel Keys, yeah, 1566 01:20:47,470 --> 01:20:49,330 I think he was about 95 at the time, 1567 01:20:50,400 --> 01:20:54,275 and so, I have become quite familiar with his work 1568 01:20:54,310 --> 01:20:59,310 over the years, and he actually, from my reading of this, 1569 01:20:59,610 --> 01:21:02,195 I didn't talk to him personally about this, 1570 01:21:02,230 --> 01:21:05,010 but after that conference, he was a little bit bothered 1571 01:21:06,170 --> 01:21:09,170 by the how the Mediterranean diet story was being distorted, 1572 01:21:10,625 --> 01:21:12,595 and he wrote an article, and he said, 1573 01:21:12,630 --> 01:21:16,460 what he saw in the Mediterranean countries at that time 1574 01:21:16,495 --> 01:21:18,925 was the fact that a lot of them 1575 01:21:18,960 --> 01:21:21,650 tended to be close to being vegetarians. 1576 01:21:21,685 --> 01:21:23,015 That's really what was, 1577 01:21:23,050 --> 01:21:26,480 had a lot to do with the lower rates of disease. 1578 01:21:26,515 --> 01:21:27,335 - Right, right. 1579 01:21:27,370 --> 01:21:30,360 - So, the Mediterranean diet in this country, 1580 01:21:30,395 --> 01:21:31,755 it has been more studies. 1581 01:21:31,790 --> 01:21:35,070 There was more recently, it was a big study, well-organized, 1582 01:21:35,105 --> 01:21:35,995 published out of Spain 1583 01:21:36,030 --> 01:21:37,990 by a number of different investigators, 1584 01:21:38,025 --> 01:21:39,390 and they saw the same thing. 1585 01:21:41,128 --> 01:21:45,443 There was a group that consumed more nuts also of interest, 1586 01:21:46,420 --> 01:21:48,260 and they consumed more olive oil. 1587 01:21:48,295 --> 01:21:50,100 That was almost designed that way. 1588 01:21:50,135 --> 01:21:51,215 And then they followed to see 1589 01:21:51,250 --> 01:21:53,985 what effect it had on heart disease, for example, 1590 01:21:54,020 --> 01:21:56,910 and sure enough, people consumed the Mediterranean diet, 1591 01:21:56,945 --> 01:21:59,241 more vegetables and stuff like that, they had, 1592 01:21:59,276 --> 01:22:01,537 what I just said before, just down a little bit, 1593 01:22:01,572 --> 01:22:03,645 actually, most of those disease rate, 1594 01:22:03,680 --> 01:22:06,340 they weren't even statistically significantly lower. 1595 01:22:07,390 --> 01:22:08,188 - Wow. 1596 01:22:08,223 --> 01:22:10,480 - It was a couple, so the industry's had their day. 1597 01:22:11,480 --> 01:22:13,115 It's been a field day. 1598 01:22:13,150 --> 01:22:15,920 And so, everybody in this country talking about 1599 01:22:15,955 --> 01:22:17,365 Mediterranean diet is really great. 1600 01:22:17,400 --> 01:22:19,930 Well, you know, yes, sort of. 1601 01:22:20,839 --> 01:22:21,877 It's going in that direction. 1602 01:22:21,912 --> 01:22:23,390 - Sort of. - More fruits and vegetables 1603 01:22:23,425 --> 01:22:24,540 and so forth like that. 1604 01:22:25,920 --> 01:22:28,690 But that's right, this whole food plant-based diet 1605 01:22:28,725 --> 01:22:30,160 is not the Mediterranean diet. 1606 01:22:30,195 --> 01:22:30,958 I must tell you that. 1607 01:22:30,993 --> 01:22:32,921 - Well, I know, interesting thing is 1608 01:22:32,956 --> 01:22:34,850 the Mediterranean diet just became, 1609 01:22:35,880 --> 01:22:38,715 oh, that means for us to, 1610 01:22:38,750 --> 01:22:41,550 we're gonna get better omega, 1611 01:22:43,080 --> 01:22:44,005 omega- - Three. 1612 01:22:44,040 --> 01:22:47,220 - Omega-3, so we drink, I said drink, 1613 01:22:47,255 --> 01:22:49,647 you know, we guzzle this olive oil 1614 01:22:49,682 --> 01:22:52,040 because we're getting all this- 1615 01:22:52,075 --> 01:22:53,576 - Yeah, it's crazy. 1616 01:22:53,611 --> 01:22:55,042 - It's just, you know. 1617 01:22:55,077 --> 01:22:57,650 - It's a bizarre, that'd be a bizarre thing to do. 1618 01:22:57,685 --> 01:22:58,650 - I mean, it's saturated- 1619 01:22:58,685 --> 01:22:59,485 - Unhealthy. 1620 01:22:59,520 --> 01:23:01,280 - It's saturated fat, right? 1621 01:23:01,315 --> 01:23:03,040 - No, the olive oil primarily, 1622 01:23:04,066 --> 01:23:06,735 it tends to have a little better fat composition, 1623 01:23:06,770 --> 01:23:11,000 if you will, then let's say, corn oil or other kinds of oil, 1624 01:23:11,035 --> 01:23:15,230 a little better because it has more monounsaturated fat, 1625 01:23:16,380 --> 01:23:19,822 oleic acid is the name of the fat in olive oils. 1626 01:23:19,857 --> 01:23:24,360 It's monounsaturated, and that's a little less problematic, 1627 01:23:25,280 --> 01:23:27,860 presumably, in terms of its effect on the body, 1628 01:23:27,895 --> 01:23:29,887 so it sounds a little bit better, 1629 01:23:29,922 --> 01:23:31,845 but there's other evidence to show, 1630 01:23:31,880 --> 01:23:36,470 and I think Dr. Esselstyn will tell ya about that too, 1631 01:23:36,505 --> 01:23:40,450 that the olive oil, fatty acid in the olive oil 1632 01:23:40,485 --> 01:23:43,630 is also problematic, it's pretty serious. 1633 01:23:43,665 --> 01:23:47,305 So, he says no oil. 1634 01:23:47,340 --> 01:23:50,445 What he means by that is no added oil, 1635 01:23:50,480 --> 01:23:52,410 but he goes a little bit further than I do. 1636 01:23:52,445 --> 01:23:54,400 He talks about also not using 1637 01:23:56,222 --> 01:23:58,960 even plant foods that are high in oil. 1638 01:23:58,995 --> 01:24:00,175 He's not very much in favor 1639 01:24:00,210 --> 01:24:02,955 of nuts or avocados and things like that, but- 1640 01:24:02,990 --> 01:24:05,665 - Well, I mean, he's talking about heart disease. 1641 01:24:05,700 --> 01:24:07,130 He's talking about people- - He's talking about heart 1642 01:24:07,165 --> 01:24:07,975 disease. - With heart disease. 1643 01:24:08,010 --> 01:24:10,020 You don't have a lot of cards to deal with right now. 1644 01:24:10,055 --> 01:24:12,280 You're just trying to, you know, 1645 01:24:13,300 --> 01:24:15,985 let's be very careful about everything we eat. 1646 01:24:16,020 --> 01:24:19,040 So, he probably just trying to say, you know, no oils- 1647 01:24:19,075 --> 01:24:21,780 - That's right, he is, and he got good results, 1648 01:24:21,815 --> 01:24:24,460 and so, that's his story. 1649 01:24:25,980 --> 01:24:29,720 But in reality, the hidden message here in all of this, 1650 01:24:30,690 --> 01:24:33,540 not very well told, especially to the public, 1651 01:24:33,575 --> 01:24:36,390 is that the closer you get to a plant-based diet, 1652 01:24:38,359 --> 01:24:40,505 the diseases start comin' down. 1653 01:24:40,540 --> 01:24:42,140 The closer you get to a plant-based diet 1654 01:24:42,175 --> 01:24:44,625 and don't add back a lotta oil, 1655 01:24:44,660 --> 01:24:47,030 and in this country, yes, we use some olive oil 1656 01:24:47,065 --> 01:24:48,985 to do that thing, 1657 01:24:49,020 --> 01:24:52,905 but use mostly corn oil and stuff like that. 1658 01:24:52,940 --> 01:24:57,470 That's very high in omega-6 fats, which are pro-inflammatory 1659 01:24:58,870 --> 01:25:00,080 and that is not good. 1660 01:25:01,070 --> 01:25:04,040 So, that's why I say no added oil. 1661 01:25:04,075 --> 01:25:04,838 Gotcha. 1662 01:25:04,873 --> 01:25:06,725 - Yeah, but as far as eating the foods, 1663 01:25:06,760 --> 01:25:09,960 you got some plant foods that's got more oil in them, 1664 01:25:09,995 --> 01:25:12,505 like peanuts and some nuts. 1665 01:25:12,540 --> 01:25:16,035 And there's some benefits there, they're helpful. 1666 01:25:16,070 --> 01:25:19,530 - Well, no, I think it's been marketed, no question, 1667 01:25:22,150 --> 01:25:26,883 but I did a recent paper for a VuMedi 1668 01:25:28,750 --> 01:25:30,510 for the American College of Cardiology, 1669 01:25:30,545 --> 01:25:34,435 which I was asked to join 1670 01:25:34,470 --> 01:25:37,125 their nutrition committee two years ago, 1671 01:25:37,160 --> 01:25:39,835 a little unusual for a retired general surgeon 1672 01:25:39,870 --> 01:25:42,475 to be a part of the American College of Cardiology 1673 01:25:42,510 --> 01:25:47,510 nutrition committee, but in the VuMedi that I did there, 1674 01:25:48,888 --> 01:25:51,015 my assignment was oil. 1675 01:25:51,050 --> 01:25:53,960 And they looked up, and there were multiple, 1676 01:25:53,995 --> 01:25:56,870 multiple peer reviews, scientific articles 1677 01:25:56,905 --> 01:25:59,855 clearly showing both monounsaturated 1678 01:25:59,890 --> 01:26:04,770 and polyunsaturated fats really will injure the endothelium. 1679 01:26:05,907 --> 01:26:09,680 I mean, where has there ever, ever been a group of patients 1680 01:26:09,715 --> 01:26:12,297 seriously ill with cardiovascular disease 1681 01:26:12,332 --> 01:26:14,806 where you give them a Mediterranean diet 1682 01:26:14,841 --> 01:26:17,245 and the disease is halted or reversed. 1683 01:26:17,280 --> 01:26:21,920 It doesn't exist, and so, olive oil can't do that 1684 01:26:21,955 --> 01:26:24,305 because it's injuring the endothelium. 1685 01:26:24,340 --> 01:26:27,550 See, the whole thing, what we're really, I think, 1686 01:26:27,585 --> 01:26:29,735 those of us who are involved with this, 1687 01:26:29,770 --> 01:26:34,140 try to steer patients away from processed food. 1688 01:26:34,175 --> 01:26:37,140 See, if you go into a grocery supermarket, 1689 01:26:38,020 --> 01:26:40,620 and if you're gonna live out of a box, a bag, or a can, 1690 01:26:40,655 --> 01:26:43,235 you gotta just so carefully read those ingredients 1691 01:26:43,270 --> 01:26:46,690 to be sure there's not oil and sugar and too much salt, 1692 01:26:47,750 --> 01:26:51,770 but if you go into those supermarket grocery stores 1693 01:26:51,805 --> 01:26:54,995 and you go to the produce section, 1694 01:26:55,030 --> 01:26:58,500 if you're gonna buy bok choy, Swiss chard, kale, collards, 1695 01:26:59,770 --> 01:27:01,755 hey, there's no label on it. 1696 01:27:01,790 --> 01:27:03,470 Just like it came off the soil. 1697 01:27:03,505 --> 01:27:05,150 This is right off the field. 1698 01:27:06,060 --> 01:27:06,955 Exactly. 1699 01:27:06,990 --> 01:27:08,360 - And you're getting something there 1700 01:27:08,395 --> 01:27:10,551 that has not been processed, 1701 01:27:10,586 --> 01:27:13,900 and therefore, it's unlikely to injure you, yeah. 1702 01:27:14,740 --> 01:27:17,100 Although, with patients with heart disease, 1703 01:27:17,135 --> 01:27:19,460 I'm a little stingy on anything like avocado 1704 01:27:19,495 --> 01:27:21,525 'cause it's just, again, too much, 1705 01:27:21,560 --> 01:27:24,970 avocado and nuts, too much saturated fat for my patients. 1706 01:27:25,005 --> 01:27:28,380 If they don't have heart disease, I'm not restrictive. 1707 01:27:29,220 --> 01:27:32,665 - Well, the benefits of a Mediterranean diet 1708 01:27:32,700 --> 01:27:35,765 are primarily because of the high vegetable consumption, 1709 01:27:35,800 --> 01:27:38,830 vegetable and nuts, two most health-promoting components 1710 01:27:38,865 --> 01:27:39,628 of the Mediterranean diet. 1711 01:27:39,663 --> 01:27:41,610 It's not the wine, it's not the oil. 1712 01:27:42,740 --> 01:27:46,305 It's the healthy whole plant foods, 1713 01:27:46,340 --> 01:27:48,615 but note, one of those whole plant foods, 1714 01:27:48,650 --> 01:27:51,270 low fat, you know, like dark green leafy vegetables, 1715 01:27:51,305 --> 01:27:54,060 but another, nuts, that's a high-fat food, 1716 01:27:55,090 --> 01:27:58,240 but yet, extraordinarily health-promoting, 1717 01:27:58,275 --> 01:28:00,555 may actually add years to your life 1718 01:28:00,590 --> 01:28:03,665 to add a palm full or an ounce of nuts a day. 1719 01:28:03,700 --> 01:28:06,740 In fact, there was a randomized controlled trial, 1720 01:28:06,775 --> 01:28:09,600 the PREDIMED study, thousands of people 1721 01:28:09,635 --> 01:28:12,250 randomized into multiple groups, 1722 01:28:13,110 --> 01:28:16,905 and one group got sent a package of nuts 1723 01:28:16,940 --> 01:28:19,230 in the mail every week for a period of years, 1724 01:28:19,265 --> 01:28:20,575 and the other half didn't, 1725 01:28:20,610 --> 01:28:23,130 and those that received the nuts, encouraged to eat the nuts 1726 01:28:23,165 --> 01:28:26,345 had half the stroke rate than those that didn't. 1727 01:28:26,380 --> 01:28:29,880 So, not eating nuts may double your risk of having a stroke. 1728 01:28:29,915 --> 01:28:31,005 So, high-fat, low-fat, 1729 01:28:31,040 --> 01:28:32,850 as long as we're talking about whole plant foods, 1730 01:28:32,885 --> 01:28:34,535 not oil, that's processed, 1731 01:28:34,570 --> 01:28:37,840 oil's like the table sugar of the fat kingdom. 1732 01:28:37,875 --> 01:28:38,690 Right. 1733 01:28:38,725 --> 01:28:39,471 - Right? 1734 01:28:39,506 --> 01:28:41,045 I mean, so you think of carbohydrates, well, 1735 01:28:41,080 --> 01:28:43,150 so you take all your sugar beat, right, healthy food, 1736 01:28:43,185 --> 01:28:45,220 you remove all the nutrition, you're left with sugar, 1737 01:28:45,255 --> 01:28:46,465 that's the primary source 1738 01:28:46,500 --> 01:28:47,985 of table sugar in this country, right? 1739 01:28:48,020 --> 01:28:50,200 Same thing, you take something like a walnut, super healthy, 1740 01:28:50,235 --> 01:28:52,410 remove all the nutrition, almost all the nutrition, 1741 01:28:52,445 --> 01:28:54,405 you're left with a walnut oil, all right. 1742 01:28:54,440 --> 01:28:56,230 It's a little vitamin E, some fat soluble nutrients, 1743 01:28:56,265 --> 01:28:57,962 but all the fiber's been removed, 1744 01:28:57,997 --> 01:28:59,625 all the healthy plant protein, 1745 01:28:59,660 --> 01:29:02,125 and so, I encourage high-fat, low-fat, 1746 01:29:02,160 --> 01:29:05,410 the important thing is to get your nutrition 1747 01:29:05,445 --> 01:29:06,575 from whole plant foods. 1748 01:29:06,610 --> 01:29:08,150 - So, eating the whole walnut. 1749 01:29:08,185 --> 01:29:09,655 - Eating the whole walnut. 1750 01:29:09,690 --> 01:29:11,030 In fact, walnuts- - Not processing- 1751 01:29:11,065 --> 01:29:12,370 - Are probably the healthiest nut. 1752 01:29:12,405 --> 01:29:13,671 - Yeah, absolutely. 1753 01:29:15,970 --> 01:29:18,500 Today, I'm gonna be making black bean burgers. 1754 01:29:18,535 --> 01:29:20,772 I'm gonna be using an onion, some green peppers, 1755 01:29:20,807 --> 01:29:22,993 some garlic, and the black beans, of course. 1756 01:29:23,028 --> 01:29:25,145 I'm gonna be using a food processor today, 1757 01:29:25,180 --> 01:29:28,695 but you can go ahead and mince up your vegetables by hand. 1758 01:29:28,730 --> 01:29:30,540 But the first thing I like to do 1759 01:29:30,575 --> 01:29:32,642 is to get my oven preheated at 350. 1760 01:29:32,677 --> 01:29:34,710 So, let's go ahead and get started. 1761 01:29:34,745 --> 01:29:35,725 Now, I'm only gonna be using 1762 01:29:35,760 --> 01:29:37,565 half of the onion for the bean mix. 1763 01:29:37,600 --> 01:29:39,930 The other half, I'm gonna use for the garnish. 1764 01:29:39,965 --> 01:29:40,995 As for the green pepper, 1765 01:29:41,030 --> 01:29:43,510 I'm only gonna use half of the green pepper as well, 1766 01:29:43,545 --> 01:29:45,990 and the other half, I'll just use it for another meal. 1767 01:30:07,623 --> 01:30:09,030 I'll go ahead and put this green pepper 1768 01:30:09,065 --> 01:30:10,745 into my food processor, 1769 01:30:10,780 --> 01:30:13,130 and let's go ahead and slice up some of the onions 1770 01:30:13,165 --> 01:30:13,963 for the garnish. 1771 01:30:24,750 --> 01:30:25,885 Okay, I'll go ahead 1772 01:30:25,920 --> 01:30:28,210 and save these for later, for the garnish. 1773 01:30:32,920 --> 01:30:37,920 Gotta put my half an onion, cut up my garlic gloves, 1774 01:30:40,040 --> 01:30:41,030 halve the halves. 1775 01:30:45,200 --> 01:30:48,830 Okay, so now I'm gonna go ahead and add two baby carrots. 1776 01:30:48,865 --> 01:30:50,780 Might as well cut this up a little bit. 1777 01:30:52,360 --> 01:30:54,160 A teaspoon and 1/2 of cumin. 1778 01:30:55,170 --> 01:30:57,040 Teaspoon and 1/2 of chili powder. 1779 01:30:58,970 --> 01:31:02,175 Now, teaspoon and 1/2 of steak rub. 1780 01:31:02,210 --> 01:31:05,880 That's usually found in the barbecuing aisles of your store. 1781 01:31:05,915 --> 01:31:09,220 So, a teaspoon and 1/2 of steak rub. 1782 01:31:12,120 --> 01:31:14,260 A tablespoon of Dijon mustard. 1783 01:31:17,510 --> 01:31:19,185 A teaspoon or a tablespoon, 1784 01:31:19,220 --> 01:31:21,010 that's all up to you, of sriracha. 1785 01:31:23,990 --> 01:31:26,140 I like to put in just a little bit of salt. 1786 01:31:28,780 --> 01:31:31,720 And of course, some pepper. 1787 01:31:33,210 --> 01:31:35,370 A tablespoon of cornstarch. 1788 01:31:38,690 --> 01:31:41,800 And we'll go ahead and give this a stir. 1789 01:31:48,372 --> 01:31:49,724 Okay. 1790 01:31:49,759 --> 01:31:52,374 Let's go ahead and get it off the sides. 1791 01:31:52,409 --> 01:31:54,990 I like to use one of those rubber scrapers. 1792 01:31:55,025 --> 01:31:56,240 It works so nice. 1793 01:31:59,580 --> 01:32:02,950 And it's really safe for my food processor as well. 1794 01:32:02,985 --> 01:32:06,320 All right, let's go ahead and give this another run. 1795 01:32:10,134 --> 01:32:13,253 All right, now let's go ahead and get started on our beans. 1796 01:32:17,030 --> 01:32:18,020 So, I get a bowl, 1797 01:32:20,110 --> 01:32:22,490 and I go ahead and put my two cans 1798 01:32:22,525 --> 01:32:24,997 of drained and rinsed black beans. 1799 01:32:25,032 --> 01:32:27,201 I go ahead and mash 'em with a fork. 1800 01:32:27,236 --> 01:32:29,370 This takes a little bit of time to do. 1801 01:32:30,240 --> 01:32:32,620 Just go ahead and just keep mashin' 'em. 1802 01:32:39,410 --> 01:32:41,540 All right, so my beans are mashed up pretty good. 1803 01:32:41,575 --> 01:32:43,545 The next thing I usually like to do 1804 01:32:43,580 --> 01:32:47,660 is to tear little pieces of whole wheat bread, 1805 01:32:48,810 --> 01:32:49,950 little tiny pieces. 1806 01:32:56,940 --> 01:32:58,195 Okay, so now I'm gonna go ahead 1807 01:32:58,230 --> 01:33:02,360 and add all my vegetables and spices into the mashed beans. 1808 01:33:11,660 --> 01:33:13,855 So, now I add about 1/2 a cup 1809 01:33:13,890 --> 01:33:16,780 of whole wheat flour into this mix. 1810 01:33:19,450 --> 01:33:22,605 Leave a little bit there just so I can get stirring. 1811 01:33:22,640 --> 01:33:25,760 Then I put some of my torn-up whole wheat bread slices. 1812 01:33:30,330 --> 01:33:31,770 Maybe a little bit of water. 1813 01:33:33,890 --> 01:33:35,340 And start givin' this a stir. 1814 01:33:48,660 --> 01:33:51,010 So, as you can see, it's just a little bit wet, 1815 01:33:52,010 --> 01:33:54,380 so I can go ahead and add a little bit more 1816 01:33:54,415 --> 01:33:55,860 of my whole wheat flour, 1817 01:33:59,968 --> 01:34:03,120 a little bit more of my couple slices of whole wheat bread, 1818 01:34:03,155 --> 01:34:04,390 and keep mixin' this up. 1819 01:34:13,915 --> 01:34:14,985 So, I'm gonna go ahead and add the, 1820 01:34:15,020 --> 01:34:17,690 this is 1/2 a cup of flour I put in here now. 1821 01:34:17,725 --> 01:34:19,797 1/2 a cup of whole wheat flour, 1822 01:34:19,832 --> 01:34:21,870 and maybe a tablespoon of water. 1823 01:34:23,430 --> 01:34:26,430 All right, that's lookin' pretty darn good, and I can tell 1824 01:34:26,465 --> 01:34:29,410 that I can already start to mold these into balls. 1825 01:34:29,445 --> 01:34:32,790 So, I go ahead and make 'em into patties. 1826 01:34:37,990 --> 01:34:40,780 Go ahead and put 'em on some parchment paper 1827 01:34:41,760 --> 01:34:43,565 on a baking dish. 1828 01:34:43,600 --> 01:34:45,400 Go ahead and grab me another one. 1829 01:34:50,310 --> 01:34:54,130 Roll 'em in a ball and then start flattenin' 'em out. 1830 01:34:58,280 --> 01:34:59,205 Okay. 1831 01:34:59,240 --> 01:35:01,430 So, now we'll go ahead and put these in the oven. 1832 01:35:01,465 --> 01:35:04,335 Okay, these turned out great. 1833 01:35:04,370 --> 01:35:08,610 What I did was I cooked 'em for about 12 minutes on one side 1834 01:35:08,645 --> 01:35:09,408 and then I flipped 'em 1835 01:35:09,443 --> 01:35:12,260 and cooked 'em for another 12 minutes on the other side, 1836 01:35:12,295 --> 01:35:14,530 and these look fantastic. 1837 01:35:15,600 --> 01:35:17,500 So, let's go ahead and give 'em a try. 1838 01:35:19,444 --> 01:35:23,100 All right, okay, go ahead and put some lettuce on there, 1839 01:35:24,100 --> 01:35:26,350 maybe a couple little bit of onion on there, 1840 01:35:27,260 --> 01:35:32,110 I got a couple tomatoes, maybe a couple pickles on there. 1841 01:35:34,119 --> 01:35:35,600 Let me go ahead and cut this. 1842 01:35:44,900 --> 01:35:46,671 And as you can see, that's lookin' pretty darn good. 1843 01:35:46,706 --> 01:35:50,880 I can't wait to check it out, oh my goodness. 1844 01:35:50,915 --> 01:35:51,980 This is gonna be good. 1845 01:35:54,670 --> 01:35:56,015 Mm. 1846 01:35:56,050 --> 01:35:57,265 So good. 1847 01:35:57,300 --> 01:36:00,165 And so good for ya. 1848 01:36:00,200 --> 01:36:02,470 Your family's gonna love this, mm. 1849 01:36:05,940 --> 01:36:08,460 Today, I'm gonna be making a broccoli salad. 1850 01:36:08,495 --> 01:36:11,195 It's sweet, it's creamy, it's crunchy. 1851 01:36:11,230 --> 01:36:13,405 I'm gonna be making it with a purple onion, 1852 01:36:13,440 --> 01:36:16,440 some broccoli, of course, some dried cranberries, 1853 01:36:16,475 --> 01:36:19,500 maybe some raisins, purple cabbage, 1854 01:36:19,535 --> 01:36:21,095 and some Mandarin oranges, 1855 01:36:21,130 --> 01:36:22,680 but first, let's go ahead and get started 1856 01:36:22,715 --> 01:36:24,220 cutting up these vegetables. 1857 01:37:15,020 --> 01:37:17,350 Now, I always like to put in some type of fruit. 1858 01:37:17,385 --> 01:37:19,610 Today, I'm gonna be using Mandarin oranges. 1859 01:37:19,645 --> 01:37:21,717 You could use apples or grapes, 1860 01:37:21,752 --> 01:37:23,755 whatever you have in your pantry. 1861 01:37:23,790 --> 01:37:25,115 So, I'm gonna go ahead and cut these up 1862 01:37:25,150 --> 01:37:27,850 because they're just a little too big for a bite size. 1863 01:37:48,410 --> 01:37:51,530 So, I'm gonna be using about 1/2 a cup of dried cranberries. 1864 01:37:51,565 --> 01:37:53,075 I've got some raisins in here, 1865 01:37:53,110 --> 01:37:54,960 but whatever you have in your pantry. 1866 01:37:56,940 --> 01:38:00,610 I've also got a couple tablespoons of dried coconut flakes. 1867 01:38:02,130 --> 01:38:04,470 Now, it's time to make the dressing. 1868 01:38:04,505 --> 01:38:05,275 I usually start out 1869 01:38:05,310 --> 01:38:08,470 with about 1/2 a cup of unsweetened almond milk, 1870 01:38:10,930 --> 01:38:12,080 a little bit of pepper, 1871 01:38:14,310 --> 01:38:16,490 got a tablespoon of maple syrup, 1872 01:38:16,525 --> 01:38:18,670 this is grade A maple syrup. 1873 01:38:20,660 --> 01:38:22,350 I've got a teaspoon of miso. 1874 01:38:24,450 --> 01:38:27,300 And then I've got a teaspoon of apple cider vinegar. 1875 01:38:28,910 --> 01:38:30,860 We'll go ahead and get this stirred up. 1876 01:38:32,060 --> 01:38:34,080 So, it takes a little while to break down the miso, 1877 01:38:34,115 --> 01:38:36,541 but eventually, it begins to blend. 1878 01:38:36,576 --> 01:38:37,830 Now, the last thing I like to put in there 1879 01:38:37,865 --> 01:38:39,437 is about a teaspoon of sugar. 1880 01:38:39,472 --> 01:38:40,975 This is optional, but I just like 1881 01:38:41,010 --> 01:38:43,010 a little bit of that sweetness in there. 1882 01:38:44,140 --> 01:38:46,320 Go ahead and break this down a little bit. 1883 01:38:49,830 --> 01:38:51,385 Okay, this is blendin' up real nice. 1884 01:38:51,420 --> 01:38:54,340 I'm gonna go ahead and put into the salad. 1885 01:38:58,110 --> 01:39:00,300 Just try to drizzle it all over the place. 1886 01:39:04,990 --> 01:39:07,000 And then just start tossing it. 1887 01:39:08,990 --> 01:39:12,450 You just wanna get it so it glazes over all the vegetables. 1888 01:39:14,230 --> 01:39:17,060 Okay, so this has been in the refrigerator for about an hour 1889 01:39:17,095 --> 01:39:18,815 and what that does is it allows the dressing 1890 01:39:18,850 --> 01:39:22,460 to marinade into the vegetables and it tastes awesome. 1891 01:39:22,495 --> 01:39:23,780 Let's go ahead and check it out. 1892 01:39:25,195 --> 01:39:27,595 I like to re-stir it up a little bit, mix it up. 1893 01:39:28,820 --> 01:39:29,653 There we go. 1894 01:39:31,827 --> 01:39:33,227 Mm. 1895 01:39:33,262 --> 01:39:34,380 Let's go ahead and check it out. 1896 01:39:37,440 --> 01:39:40,140 And there you go, this gonna be awesome, I can't wait. 1897 01:39:41,180 --> 01:39:42,013 Mm. 1898 01:39:46,590 --> 01:39:47,423 Mm. 1899 01:39:49,570 --> 01:39:51,780 That is so good, mm. 1900 01:39:53,650 --> 01:39:54,940 You're gonna love this one. 1901 01:39:59,250 --> 01:40:00,700 Today, I'm gonna be making a simple 1902 01:40:00,735 --> 01:40:02,575 but delicious sandwich spread. 1903 01:40:02,610 --> 01:40:05,180 It uses a 15-ounce can of chickpeas, 1904 01:40:05,215 --> 01:40:06,765 I've drained and rinsed those, 1905 01:40:06,800 --> 01:40:10,900 1/4 cup of nutritional yeast, 1/4 cup of raw cashews, 1906 01:40:10,935 --> 01:40:12,560 I've got a little bit of spinach in here, 1907 01:40:12,595 --> 01:40:14,022 and of course, some lemon juice, 1908 01:40:14,057 --> 01:40:15,618 and I've got a couple other spices, 1909 01:40:15,653 --> 01:40:17,145 but let's go ahead and get started. 1910 01:40:17,180 --> 01:40:19,130 You know, you can always mash up the chickpeas 1911 01:40:19,165 --> 01:40:20,817 with a back of a fork in a bowl, 1912 01:40:20,852 --> 01:40:22,621 but I'm gonna use my food processor 1913 01:40:22,656 --> 01:40:24,390 just to speed things up a little bit. 1914 01:40:26,660 --> 01:40:29,000 Got my 1/4 cup of raw cashews, 1915 01:40:30,560 --> 01:40:35,550 got just about, eh, maybe 1/4 cup of spinach. 1916 01:40:38,330 --> 01:40:39,280 Process this up. 1917 01:40:47,220 --> 01:40:49,620 Okay, we'll get it off the sides a little bit. 1918 01:40:50,680 --> 01:40:52,900 Okay, as you can see, it's a little bit pasty, 1919 01:40:52,935 --> 01:40:55,212 so I wanna kinda get it a little bit wetter, 1920 01:40:55,247 --> 01:40:57,490 so I can always add just a little bit of water. 1921 01:40:59,030 --> 01:40:59,930 Just a little bit. 1922 01:41:01,600 --> 01:41:05,300 See how that is and we'll give it another run here. 1923 01:41:16,039 --> 01:41:17,260 And then we'll get it off the sides again 1924 01:41:17,295 --> 01:41:19,920 with my rubber spatula. 1925 01:41:24,900 --> 01:41:27,850 Okay, I'll put a little bit more water in there, 1926 01:41:27,885 --> 01:41:30,010 so that was about, this is about 1/4 cup. 1927 01:41:40,524 --> 01:41:45,107 Okay, we'll go ahead and scrape it off the sides again. 1928 01:41:47,290 --> 01:41:49,930 Okay, it's now startin' to get really nice. 1929 01:41:49,965 --> 01:41:51,990 That's about the consistency we like. 1930 01:41:52,890 --> 01:41:57,110 So, now I put in a teaspoon and 1/2 of apple cider vinegar. 1931 01:41:59,040 --> 01:42:00,420 I got a teaspoon of tamari, 1932 01:42:03,123 --> 01:42:04,523 a teaspoon of garlic powder. 1933 01:42:06,720 --> 01:42:11,500 I like to put in about 1/2 a pickle, 1/2 a dill pickle. 1934 01:42:12,610 --> 01:42:14,710 I got 1/4 cup of nutritional yeast. 1935 01:42:16,700 --> 01:42:19,190 Then I like to put in just a little pinch of dill. 1936 01:42:22,390 --> 01:42:23,340 Little bit of salt. 1937 01:42:28,050 --> 01:42:29,100 Little bit of pepper. 1938 01:42:32,140 --> 01:42:36,690 To cup up a lemon, I like some lemon juice in there. 1939 01:42:39,264 --> 01:42:40,097 Okay. 1940 01:42:42,727 --> 01:42:43,677 Little lemon juice. 1941 01:42:46,610 --> 01:42:47,510 Yeah, there we go. 1942 01:42:49,040 --> 01:42:51,530 And then I like to put in a little bit of sriracha. 1943 01:42:51,565 --> 01:42:52,915 This is all up to you though, 1944 01:42:52,950 --> 01:42:56,020 but I just like to give it just a little bit of kick, 1945 01:42:56,055 --> 01:42:58,850 but this is totally all up to your personality. 1946 01:43:05,060 --> 01:43:07,200 Go ahead and get it off the sides again. 1947 01:43:22,400 --> 01:43:23,945 All right, that looks pretty good. 1948 01:43:23,980 --> 01:43:26,780 So, now it's time to go ahead and transfer it to a bowl. 1949 01:43:31,887 --> 01:43:33,215 All right, that looks really good. 1950 01:43:33,250 --> 01:43:35,245 So, let's go ahead and make a sandwich. 1951 01:43:35,280 --> 01:43:37,830 Okay, I've got a couple slices of whole wheat bread, 1952 01:43:37,865 --> 01:43:40,280 I've got us a couple slices of cucumber, 1953 01:43:40,315 --> 01:43:41,795 some kale, and some tomatoes. 1954 01:43:41,830 --> 01:43:44,680 So, let's go ahead and check out this new spread we made. 1955 01:43:54,550 --> 01:43:57,130 Okay, let's put a little bit of kale on there, 1956 01:43:59,780 --> 01:44:02,460 maybe a little bit of tomatoes on there, 1957 01:44:02,495 --> 01:44:03,860 and them some cucumbers. 1958 01:44:07,820 --> 01:44:09,370 That's a nice lookin' sandwich. 1959 01:44:11,970 --> 01:44:13,570 Let's go ahead and check it out. 1960 01:44:14,800 --> 01:44:15,680 So, there you go. 1961 01:44:18,920 --> 01:44:19,753 Mm. 1962 01:44:22,010 --> 01:44:24,095 Very nice, very nice. 1963 01:44:24,130 --> 01:44:26,770 I love the way the spread works with all the vegetables. 1964 01:44:26,805 --> 01:44:28,842 It's a very, very good sandwich, 1965 01:44:28,877 --> 01:44:30,880 and it's extremely healthy for you. 1966 01:44:30,915 --> 01:44:32,487 You're gonna love it. 1967 01:44:39,490 --> 01:44:41,125 You know, when we make this change, it's difficult, 1968 01:44:41,160 --> 01:44:44,010 and sometimes, we have to buy something that has a label, 1969 01:44:45,230 --> 01:44:49,510 and have any advice on some of the processed foods, 1970 01:44:49,545 --> 01:44:51,830 additives, and preservatives, is that harmful 1971 01:44:51,865 --> 01:44:53,595 or something we should worry about, 1972 01:44:53,630 --> 01:44:56,920 or is it more of the other things in the process? 1973 01:44:56,955 --> 01:45:01,215 - You know, I think that this fear 1974 01:45:01,250 --> 01:45:05,410 about all preservatives, for example, or coloring 1975 01:45:07,400 --> 01:45:10,460 or those types of industrial additives to food 1976 01:45:10,495 --> 01:45:13,272 is a little bit of a distraction, to be honest. 1977 01:45:13,307 --> 01:45:16,050 I don't think that is the ultimate determinant 1978 01:45:16,085 --> 01:45:18,327 of health or disease in our food. 1979 01:45:18,362 --> 01:45:20,535 I think the qualities of food 1980 01:45:20,570 --> 01:45:23,750 that make it healthy or unhealthy is the food itself. 1981 01:45:23,785 --> 01:45:25,455 It's the nutrients in the food. 1982 01:45:25,490 --> 01:45:28,085 It's the protein, the carbohydrates, the fat. 1983 01:45:28,120 --> 01:45:33,120 It's not those minute amounts of preservative in there. 1984 01:45:33,370 --> 01:45:35,005 And it's a distraction for people 1985 01:45:35,040 --> 01:45:38,190 to get over-concerned about those things. 1986 01:45:39,420 --> 01:45:41,720 I tell people when they're in the grocery store, 1987 01:45:41,755 --> 01:45:43,545 basically keep it really simple. 1988 01:45:43,580 --> 01:45:45,405 There's two questions I want them to ask 1989 01:45:45,440 --> 01:45:47,230 when they're lookin' at that food label. 1990 01:45:48,200 --> 01:45:50,260 Go through the ingredient list at the bottom, 1991 01:45:50,295 --> 01:45:53,135 and say, is this a plant or an animal, 1992 01:45:53,170 --> 01:45:56,060 and is it a whole food or is it a food fragment, 1993 01:45:56,095 --> 01:45:57,475 is it a processed food. 1994 01:45:57,510 --> 01:45:59,300 And if you have mostly whole foods 1995 01:45:59,335 --> 01:46:00,665 that are plants, you're good, 1996 01:46:00,700 --> 01:46:02,860 and if you don't, you know, put it back. 1997 01:46:02,895 --> 01:46:05,282 And that's, you don't, forget the numbers, 1998 01:46:05,317 --> 01:46:07,333 forget everything else, keep it kinda simple, 1999 01:46:07,368 --> 01:46:09,719 and you can kind of ignore the preservatives. 2000 01:46:09,754 --> 01:46:12,035 I've had a number of patients, for example, 2001 01:46:12,070 --> 01:46:16,310 who they think they're doing really, really well 2002 01:46:16,345 --> 01:46:18,995 by getting all these sort of foods 2003 01:46:19,030 --> 01:46:23,009 that are labeled as super natural, super organic, 2004 01:46:23,044 --> 01:46:26,989 you know, it has the aura of these health companies, 2005 01:46:27,024 --> 01:46:30,490 and the second ingredient is sunflower oil, 2006 01:46:30,525 --> 01:46:32,367 and it's a very high-fat food, 2007 01:46:32,402 --> 01:46:34,210 and they're trying to lose weight 2008 01:46:34,245 --> 01:46:35,705 or they're trying to do xyz, 2009 01:46:35,740 --> 01:46:38,895 and yeah, there's no preservatives 2010 01:46:38,930 --> 01:46:43,660 in this sort of health thing, quote unquote health package, 2011 01:46:43,695 --> 01:46:45,910 but it's not healthy nutrition. 2012 01:46:46,970 --> 01:46:51,590 - Well, you know, we got, our society evolved in a sense 2013 01:46:51,625 --> 01:46:54,720 to rely on food prepared elsewhere. 2014 01:46:54,755 --> 01:46:56,395 We don't have gardens. 2015 01:46:56,430 --> 01:46:58,195 And so, the moment we start doin' that 2016 01:46:58,230 --> 01:47:01,445 and puttin' it in jars and packages and so forth, 2017 01:47:01,480 --> 01:47:04,980 you gotta be concerned about preserving it, obviously. 2018 01:47:05,015 --> 01:47:08,360 Some of those preservatives are rather important 2019 01:47:09,270 --> 01:47:13,830 in terms of preventing oxidation and that sort of thing. 2020 01:47:13,865 --> 01:47:16,695 So, we can't generalize too much 2021 01:47:16,730 --> 01:47:19,150 about some of those additives because they're useful 2022 01:47:19,185 --> 01:47:21,600 just because we're using those kinds of foods, 2023 01:47:21,635 --> 01:47:24,327 you know, for the larger population. 2024 01:47:24,362 --> 01:47:27,020 As far as if we're using fresh foods, 2025 01:47:28,000 --> 01:47:30,890 you know, obviously, as much as we can, 2026 01:47:31,740 --> 01:47:35,214 and have gardens and so forth, we don't need that stuff. 2027 01:47:35,249 --> 01:47:37,255 Exactly. 2028 01:47:37,290 --> 01:47:41,240 - So, additive business is the business preserving foods. 2029 01:47:42,536 --> 01:47:43,865 It was for the most part, 2030 01:47:43,900 --> 01:47:46,020 but now people put other stuff in there too, 2031 01:47:46,055 --> 01:47:49,110 give it some color, yeah, give the diet, 2032 01:47:49,145 --> 01:47:50,805 or maybe also puttin' things in it 2033 01:47:50,840 --> 01:47:53,377 that enhances taste in some way, like salt. 2034 01:47:53,412 --> 01:47:54,400 Sugars. 2035 01:47:54,435 --> 01:47:56,927 - And sugars, that sort of thing. 2036 01:47:56,962 --> 01:47:59,385 They're playin' to our addictions. 2037 01:47:59,420 --> 01:48:03,190 - Why are you eating food that needs preservatives, right? 2038 01:48:03,225 --> 01:48:06,960 I mean, this is just to make processed foods shelf stable 2039 01:48:06,995 --> 01:48:08,555 to make more profit off of them. 2040 01:48:08,590 --> 01:48:11,250 It's good for shelf-life, not good for human life. 2041 01:48:11,285 --> 01:48:14,105 I mean, the best food has no label at all, 2042 01:48:14,140 --> 01:48:16,970 no ingredients list, we're talkin' about the produce aisle. 2043 01:48:17,005 --> 01:48:19,520 Fresh fruits and vegetables, yes they go bad, 2044 01:48:19,555 --> 01:48:21,080 but that's because they're fresh. 2045 01:48:21,115 --> 01:48:21,878 Right, right. 2046 01:48:21,913 --> 01:48:23,990 - And there's not a lot of money to be made, 2047 01:48:24,025 --> 01:48:26,450 but those are the healthiest foods, 2048 01:48:26,485 --> 01:48:27,645 the ones that don't need, 2049 01:48:27,680 --> 01:48:29,400 so instead of, is this preservative better, 2050 01:48:29,435 --> 01:48:32,225 sodium benzoate better than, you know, 2051 01:48:32,260 --> 01:48:36,040 the best foods don't have nor need preservatives. 2052 01:48:39,160 --> 01:48:41,790 - One of my all-time favorite foods is pizza, 2053 01:48:41,825 --> 01:48:43,785 and I love making it at home. 2054 01:48:43,820 --> 01:48:45,325 So down at my local grocery store, 2055 01:48:45,360 --> 01:48:47,785 I found some pizza dough that's already made, 2056 01:48:47,820 --> 01:48:50,745 but as I can see that it already has some oil in it 2057 01:48:50,780 --> 01:48:53,635 or I could also get those pre-packaged pizza crusts, 2058 01:48:53,670 --> 01:48:58,150 but that has oil and it also has some dairy products in it. 2059 01:48:58,185 --> 01:48:59,915 So, you know, pizza dough 2060 01:48:59,950 --> 01:49:02,465 is really not that difficult to make. 2061 01:49:02,500 --> 01:49:05,970 It just needs a cup of warm water, 21/2 cups of flour, 2062 01:49:06,005 --> 01:49:09,440 one teaspoon of sugar, and a package of dry yeast, 2063 01:49:09,475 --> 01:49:11,525 and it's really kinda fast and simple. 2064 01:49:11,560 --> 01:49:13,845 So, let's go ahead and get started on the yeast. 2065 01:49:13,880 --> 01:49:16,130 So, like I said, making pizza dough from scratch 2066 01:49:16,165 --> 01:49:17,415 is really not that difficult, 2067 01:49:17,450 --> 01:49:20,490 as long as you pay attention to a couple details. 2068 01:49:20,525 --> 01:49:22,660 Now, I have one package of dry yeast, 2069 01:49:24,140 --> 01:49:25,430 one teaspoon of sugar. 2070 01:49:27,400 --> 01:49:28,675 Now, the reason I put the sugar in there 2071 01:49:28,710 --> 01:49:31,650 is because I need the yeast to have something to feed on. 2072 01:49:31,685 --> 01:49:33,040 Now, here's the important part of it, 2073 01:49:33,075 --> 01:49:34,375 I've got a cup of warm water, 2074 01:49:34,410 --> 01:49:37,790 and I picked up one of these inexpensive thermometers. 2075 01:49:37,825 --> 01:49:41,102 I need it to get to about 110 degrees. 2076 01:49:41,137 --> 01:49:44,380 All right, that's 110 degrees right there. 2077 01:49:45,320 --> 01:49:47,570 So, we'll go ahead and put this into the mix. 2078 01:49:49,640 --> 01:49:51,190 Give it a little bit of a stir. 2079 01:49:54,300 --> 01:49:57,200 Now, we're gonna go ahead and let this sit for 10 minutes. 2080 01:49:58,830 --> 01:50:00,795 Okay, so my yeast is doin' its thing. 2081 01:50:00,830 --> 01:50:03,090 I'm gonna go ahead and make up my flour mix. 2082 01:50:03,125 --> 01:50:05,350 I've got 21/2 cups of all-purpose flour, 2083 01:50:08,710 --> 01:50:10,520 one teaspoon of salt, 2084 01:50:12,560 --> 01:50:14,180 on teaspoon of garlic powder, 2085 01:50:15,270 --> 01:50:18,730 and then I like to put in tablespoon of nutritional yeast. 2086 01:50:18,765 --> 01:50:20,680 So, I'm gonna go ahead and mix this up. 2087 01:50:24,750 --> 01:50:26,675 Okay, that's all mixed up pretty good. 2088 01:50:26,710 --> 01:50:28,885 My yeast has been sittin' for about 10 minutes. 2089 01:50:28,920 --> 01:50:31,060 It's time to go ahead and add it to the flour. 2090 01:50:34,030 --> 01:50:36,030 And I'll just go ahead and stir this in. 2091 01:50:39,350 --> 01:50:40,970 Mm, it smells good already. 2092 01:50:51,020 --> 01:50:52,440 Okay, so this is lookin' really good. 2093 01:50:52,475 --> 01:50:53,355 So, I'm just gonna go ahead 2094 01:50:53,390 --> 01:50:55,755 and let this sit for about five minutes. 2095 01:50:55,790 --> 01:50:58,370 Okay, I've got parchment paper on top of a cookie sheet, 2096 01:50:58,405 --> 01:51:00,222 and then I just sprinkled a little bit of flour. 2097 01:51:00,257 --> 01:51:02,040 This dough has been sitting for about five minutes. 2098 01:51:02,075 --> 01:51:04,040 Let's go ahead and start rollin' it out. 2099 01:51:05,636 --> 01:51:07,360 I like to get a little bit of flour on top of it 2100 01:51:07,395 --> 01:51:10,190 just to kinda mist it down a little bit. 2101 01:51:11,223 --> 01:51:12,630 Now, you can do this by hand, but I'm gonna go ahead 2102 01:51:12,665 --> 01:51:14,990 and just kinda roll it out with a rolling pin. 2103 01:51:16,957 --> 01:51:19,370 I like to start in the middle and just kinda work my way out 2104 01:51:19,405 --> 01:51:20,793 and just keep workin' it. 2105 01:51:38,390 --> 01:51:40,290 Now, I like to roll mine out kinda thin, 2106 01:51:40,325 --> 01:51:41,685 but that's all up to you. 2107 01:51:41,720 --> 01:51:43,645 So, you can see, I've got it about, 2108 01:51:43,680 --> 01:51:46,865 oh, maybe 1/4 inch, maybe, somewhere in there, 2109 01:51:46,900 --> 01:51:50,240 but I like it kinda thin, but that's completely up to you. 2110 01:51:51,280 --> 01:51:52,555 The next thing I like to do 2111 01:51:52,590 --> 01:51:55,470 is sometimes when I cook this in the oven, 2112 01:51:55,505 --> 01:51:56,545 I get a little bit of bubbling, 2113 01:51:56,580 --> 01:51:58,630 and I kinda wanna keep that to a minimum. 2114 01:51:59,750 --> 01:52:02,690 So, I'll just go ahead and put a couple fork marks in there. 2115 01:52:11,420 --> 01:52:12,575 There. 2116 01:52:12,610 --> 01:52:15,985 Now, usually I like to precook my crust just a little bit, 2117 01:52:16,020 --> 01:52:19,360 so I put 'em in the over at 475 for about five minutes. 2118 01:52:19,395 --> 01:52:22,052 Now, pizza sauce is actually kinda simple to make. 2119 01:52:22,087 --> 01:52:24,710 I'm gonna use one 15-ounce can of tomato sauce, 2120 01:52:24,745 --> 01:52:27,275 one six-ounce can of tomato paste. 2121 01:52:27,310 --> 01:52:31,150 I got a tablespoon of oregano, a teaspoon of paprika, 2122 01:52:31,185 --> 01:52:32,945 and teaspoon of garlic powder. 2123 01:52:32,980 --> 01:52:35,000 So, I'm gonna go ahead and mix these together. 2124 01:52:41,180 --> 01:52:42,963 Get my tomato paste in there. 2125 01:52:48,850 --> 01:52:49,683 My oregano, 2126 01:52:51,700 --> 01:52:55,100 paprika, and my onion powder. 2127 01:52:58,030 --> 01:53:00,050 Now, we'll go ahead and mix this together. 2128 01:53:05,270 --> 01:53:07,590 And there you go, that's a very basic pizza sauce. 2129 01:53:07,625 --> 01:53:09,910 Now, you can add any kinda spices that you like. 2130 01:53:09,945 --> 01:53:10,795 I know I've heard some people 2131 01:53:10,830 --> 01:53:13,570 like to put in a little bit of sugar, a little bit of salt, 2132 01:53:13,605 --> 01:53:15,952 you know, whatever it is that you like, 2133 01:53:15,987 --> 01:53:17,763 but this is a very basic pizza sauce. 2134 01:53:17,798 --> 01:53:19,505 You know, the fun part about pizza 2135 01:53:19,540 --> 01:53:22,610 is you can put just about any kinda topping you want on it, 2136 01:53:22,645 --> 01:53:24,195 it all depends on your personality, 2137 01:53:24,230 --> 01:53:27,170 but today, I'm gonna be putting a little bit of pineapple, 2138 01:53:27,205 --> 01:53:30,750 little bit of basil, some spinach, some bell pepper, 2139 01:53:30,785 --> 01:53:32,775 some mushrooms, and some onions. 2140 01:53:32,810 --> 01:53:35,810 So, let's get this chopped up and get it in this frying pan. 2141 01:54:17,553 --> 01:54:20,430 Okay, these are comin' along pretty good. 2142 01:54:20,465 --> 01:54:21,545 Now, I personally like to put 2143 01:54:21,580 --> 01:54:23,380 just a little bit of water in there, 2144 01:54:24,580 --> 01:54:27,220 just so they have a little bit of a sauteing to 'em. 2145 01:54:37,740 --> 01:54:39,685 Okay, we'll let them cook a little bit, 2146 01:54:39,720 --> 01:54:41,630 and let's go ahead and start chopping up 2147 01:54:41,665 --> 01:54:43,130 some of these other toppings. 2148 01:54:50,420 --> 01:54:51,665 Okay, so I had my pizza crust 2149 01:54:51,700 --> 01:54:54,235 in the oven at 475 for about 10 minutes. 2150 01:54:54,270 --> 01:54:57,380 I tend to like a little bit more of a crispier crust, 2151 01:54:57,415 --> 01:54:59,195 but, you know, it's totally up to you, 2152 01:54:59,230 --> 01:55:01,230 but let's go ahead and start putting the toppings on. 2153 01:55:01,265 --> 01:55:03,227 So, remember the sauce that we made from earlier. 2154 01:55:03,262 --> 01:55:05,190 We'll just go ahead and start puttin' that on. 2155 01:55:11,034 --> 01:55:12,345 And I like to use the back of a spoon 2156 01:55:12,380 --> 01:55:15,120 because it just seems to smooth it out pretty good. 2157 01:55:18,850 --> 01:55:20,935 All right, now we'll go ahead 2158 01:55:20,970 --> 01:55:23,910 and add those sauteed vegetables that I made earlier. 2159 01:55:31,750 --> 01:55:33,800 Just kinda arrange 'em out a little bit evenly, 2160 01:55:33,835 --> 01:55:35,630 so it's all distributed. 2161 01:55:36,680 --> 01:55:38,930 Okay, then I'll put a little bit of my basil. 2162 01:55:43,970 --> 01:55:45,370 A little bit of the spinach. 2163 01:55:49,780 --> 01:55:51,640 And then a little bit of my pineapple. 2164 01:55:51,675 --> 01:55:52,955 Again, this is totally optional. 2165 01:55:52,990 --> 01:55:55,850 It's just about your personality, what you like. 2166 01:55:59,850 --> 01:56:00,648 Okay, I'm gonna go ahead 2167 01:56:00,683 --> 01:56:02,520 and put this back in the oven at 475. 2168 01:56:03,560 --> 01:56:05,215 Okay, so I've just taken it out of the oven 2169 01:56:05,250 --> 01:56:09,330 at 475 for about 20 minutes, and this looks fantastic. 2170 01:56:09,365 --> 01:56:10,980 So, let's go ahead and cut it up. 2171 01:56:19,290 --> 01:56:20,490 And let's give it a try. 2172 01:56:23,837 --> 01:56:27,060 And remember, the Parmesan cheese that I made earlier? 2173 01:56:27,095 --> 01:56:29,060 Let's put a little bit of that on there. 2174 01:56:33,050 --> 01:56:34,320 Mm, it's gonna be great. 2175 01:56:35,290 --> 01:56:36,680 And I like a little bit of pepper, 2176 01:56:36,715 --> 01:56:38,130 but that's totally up to you. 2177 01:56:39,840 --> 01:56:40,673 Okay. 2178 01:56:41,553 --> 01:56:42,700 Let's go ahead and give it a try. 2179 01:56:46,120 --> 01:56:47,620 Mm, that's so good. 2180 01:56:49,410 --> 01:56:52,284 Your family's gonna love this, mm. 2181 01:56:54,580 --> 01:56:55,735 Today, I'm gonna be making 2182 01:56:55,770 --> 01:56:58,065 vegetable barley soup in the slow cooker. 2183 01:56:58,100 --> 01:57:01,175 I'm gonna be usin' some carrots, some zucchini, 2184 01:57:01,210 --> 01:57:05,630 some celery, some great white beans, diced tomatoes, 2185 01:57:05,665 --> 01:57:07,830 an onion, and of course, some barley, 2186 01:57:07,865 --> 01:57:08,745 but let's first go ahead 2187 01:57:08,780 --> 01:57:11,390 and get started on choppin' up these vegetables. 2188 01:58:28,580 --> 01:58:31,830 Okay, now it's time to put in the rest of the ingredients. 2189 01:58:31,865 --> 01:58:34,980 I usually put in a tablespoon of ground garlic, 2190 01:58:36,430 --> 01:58:38,590 a tablespoon of dried parsley, 2191 01:58:40,320 --> 01:58:42,190 a tablespoon of regular sugar, 2192 01:58:44,832 --> 01:58:45,832 a couple bay leaves, 2193 01:58:47,620 --> 01:58:49,930 and then a tablespoon of Worcestershire sauce. 2194 01:58:49,965 --> 01:58:51,135 Now, this is the Worcestershire sauce 2195 01:58:51,170 --> 01:58:54,190 that I found at the local store that is vegan. 2196 01:58:54,225 --> 01:58:55,560 It has no fish in it. 2197 01:58:57,860 --> 01:58:58,910 A little bit of salt. 2198 01:59:01,370 --> 01:59:03,000 Of course, some pepper. 2199 01:59:07,530 --> 01:59:10,850 I have a can of diced tomatoes, 2200 01:59:13,617 --> 01:59:16,170 a can of great white Northern beans, 2201 01:59:17,580 --> 01:59:19,080 one cup of barley. 2202 01:59:21,140 --> 01:59:23,520 So, I've got 32 ounces of vegetable broth 2203 01:59:26,790 --> 01:59:30,140 and another 32 ounces of vegetable broth. 2204 01:59:34,080 --> 01:59:35,245 And that's pretty much it. 2205 01:59:35,280 --> 01:59:36,980 We'll go ahead and give it a stir. 2206 01:59:47,060 --> 01:59:48,260 And we'll go ahead and put this on low 2207 01:59:48,295 --> 01:59:50,285 for about eight hours. 2208 01:59:50,320 --> 01:59:52,860 Aw, this has been cookin' all day, and let me tell ya, 2209 01:59:52,895 --> 01:59:55,930 it is makin' the house smell really nice. 2210 01:59:55,965 --> 01:59:58,590 Let's check it out, mm. 2211 02:00:02,080 --> 02:00:03,370 Lookin' really good. 2212 02:00:10,090 --> 02:00:12,013 Aw, that looks fantastic, mm. 2213 02:00:14,920 --> 02:00:16,430 Let's go ahead and check it out. 2214 02:00:20,190 --> 02:00:21,023 Mm. 2215 02:00:21,950 --> 02:00:23,950 Very good, I love the tomatoes in there. 2216 02:00:24,930 --> 02:00:27,647 So good, your family's gonna love it. 2217 02:00:30,080 --> 02:00:32,840 Today, I'm gonna be making hummus from scratch. 2218 02:00:32,875 --> 02:00:33,675 Now, you're probably gonna ask, 2219 02:00:33,710 --> 02:00:35,165 why would you make hummus from scratch 2220 02:00:35,200 --> 02:00:37,775 when you can just go to the grocery store and buy it? 2221 02:00:37,810 --> 02:00:40,470 Well, the thing is about the hummus at the grocery store 2222 02:00:40,505 --> 02:00:43,130 has a lot of olive oil in it, and we all know edible oils 2223 02:00:43,165 --> 02:00:45,190 are not exactly that great for us. 2224 02:00:45,225 --> 02:00:46,335 Now, my version lasts 2225 02:00:46,370 --> 02:00:48,850 a little bit under a week in the refrigerator, 2226 02:00:48,885 --> 02:00:50,410 but the stuff you buy in the grocery store 2227 02:00:50,445 --> 02:00:51,565 can last a lot longer, 2228 02:00:51,600 --> 02:00:53,775 so that makes me think that there's probably 2229 02:00:53,810 --> 02:00:55,950 a lot of additives and preservatives in it. 2230 02:00:55,985 --> 02:00:58,197 Now today, I'm gonna be making it 2231 02:00:58,232 --> 02:01:00,256 with a 15-ounce can of chickpeas 2232 02:01:00,291 --> 02:01:02,245 that I've drained and rinsed. 2233 02:01:02,280 --> 02:01:04,015 I've got a couple cloves of garlic, 2234 02:01:04,050 --> 02:01:06,350 a little bit of lemon, and of course, some vegetable broth. 2235 02:01:06,385 --> 02:01:07,935 So, let's go ahead and get started. 2236 02:01:07,970 --> 02:01:12,170 First thing I do is put my chickpeas in my food processor 2237 02:01:13,630 --> 02:01:15,880 and then get started on mincing up my garlic. 2238 02:01:26,940 --> 02:01:29,515 Okay, so now I like to add all my spices. 2239 02:01:29,550 --> 02:01:32,960 I usually like to go with a teaspoon of Dijon mustard, 2240 02:01:37,031 --> 02:01:39,010 and I like to put 1/2 a teaspoon of tamari, 2241 02:01:39,045 --> 02:01:40,110 it's totally optional, 2242 02:01:41,180 --> 02:01:44,002 but I like a little bit of that tamari in there. 2243 02:01:44,037 --> 02:01:45,470 A little bit of salt and pepper. 2244 02:01:47,540 --> 02:01:49,165 I like to put in a little bit of flaxseed, 2245 02:01:49,200 --> 02:01:52,180 whenever I can, put a little bit of ground flaxseed, 2246 02:01:53,350 --> 02:01:54,430 just like a teaspoon. 2247 02:01:55,760 --> 02:01:58,690 Then I like to put in a tablespoon of tomato paste. 2248 02:01:59,660 --> 02:02:00,825 This is totally optional. 2249 02:02:00,860 --> 02:02:03,740 I just like that taste of just a little bit of that tomato, 2250 02:02:03,775 --> 02:02:05,960 a little bit of that garlic in there. 2251 02:02:07,570 --> 02:02:10,120 Okay, go ahead and cut up a lemon. 2252 02:02:11,260 --> 02:02:13,860 Let's get my lemon juice in there. 2253 02:02:18,384 --> 02:02:21,903 Okay, squeeze one half, of course, the other half. 2254 02:02:25,302 --> 02:02:29,230 Then, I've got some vegetable broth on the side ready to go, 2255 02:02:29,265 --> 02:02:31,230 but let's put just a little bit in there 2256 02:02:32,561 --> 02:02:33,461 to get it started. 2257 02:02:46,624 --> 02:02:47,915 As you can see, it's a little dry, 2258 02:02:47,950 --> 02:02:51,230 so I go ahead and put in a little bit more vegetable broth. 2259 02:02:52,570 --> 02:02:54,040 Okay, and that's totally up to you. 2260 02:02:54,075 --> 02:02:55,510 It's the consistency that you like. 2261 02:02:56,626 --> 02:02:57,424 I don't like it so pasty. 2262 02:02:57,459 --> 02:02:59,010 I like it a little bit more smooth. 2263 02:03:04,250 --> 02:03:05,600 Let's get it off the sides. 2264 02:03:10,780 --> 02:03:13,430 Okay, I'm gonna put a little bit more broth in there. 2265 02:03:22,463 --> 02:03:26,046 All right, this is lookin' really good now. 2266 02:03:26,889 --> 02:03:28,440 Go ahead and put this on a bowl. 2267 02:03:38,334 --> 02:03:39,167 Mm. 2268 02:03:41,160 --> 02:03:43,530 Okay, so now I'm gonna go ahead and cut up my pita. 2269 02:03:45,510 --> 02:03:47,295 So, I've got one of my pizza cutters, 2270 02:03:47,330 --> 02:03:49,510 so I'm just gonna go ahead and cut this up. 2271 02:04:00,930 --> 02:04:03,570 And there ya go, this gonna be great. 2272 02:04:03,605 --> 02:04:06,000 I can't wait, mm. 2273 02:04:08,580 --> 02:04:11,550 Mm, that's why I love all those spices in there. 2274 02:04:12,470 --> 02:04:15,065 That's so good, but it's homemade. 2275 02:04:15,100 --> 02:04:18,170 I know what's in it, that's the fun part about it. 2276 02:04:18,205 --> 02:04:20,288 Mm, I'm gonna enjoy this, mm. 2277 02:04:22,160 --> 02:04:26,420 Today, I'm gonna be making Mexican tomato, beans, and rice. 2278 02:04:26,455 --> 02:04:29,797 It's gonna have some garlic, some jalapeno, 2279 02:04:29,832 --> 02:04:33,081 lime, orange, some onion, some cilantro, 2280 02:04:33,116 --> 02:04:36,295 fire roasted tomatoes, some lettuce, 2281 02:04:36,330 --> 02:04:38,585 and of course, three cans of black beans, 2282 02:04:38,620 --> 02:04:41,990 but first, let go ahead and get started on our rice. 2283 02:04:42,025 --> 02:04:43,572 Okay, so first, let's go ahead 2284 02:04:43,607 --> 02:04:45,423 and start mincing up the onion, 2285 02:04:45,458 --> 02:04:47,240 the jalapeno, and the garlic. 2286 02:05:36,540 --> 02:05:38,440 Okay, let's add a little bit of water. 2287 02:05:53,750 --> 02:05:57,260 Okay, so I like to put a couple tablespoons of cumin, 2288 02:06:00,130 --> 02:06:02,210 one tablespoon of chili powder. 2289 02:06:21,760 --> 02:06:23,555 Okay, while this is sauteing, 2290 02:06:23,590 --> 02:06:25,025 I wanna put just a little bit of water. 2291 02:06:25,060 --> 02:06:27,910 That buys me some time, so I can get started on my sauce. 2292 02:06:37,040 --> 02:06:40,030 Okay, so now I'm gonna go ahead on my butter sauce. 2293 02:06:40,065 --> 02:06:43,100 I go with about 1/4 of nutritional yeast, 2294 02:06:44,730 --> 02:06:47,180 1/2 a cup of unsweetened almond milk. 2295 02:06:48,894 --> 02:06:51,194 I've got some salt and pepper all ready to go. 2296 02:06:54,130 --> 02:06:55,600 And I'll give this a little stir. 2297 02:07:02,060 --> 02:07:03,220 Okay, that's lookin' pretty good. 2298 02:07:03,255 --> 02:07:04,855 We'll save this for later. 2299 02:07:04,890 --> 02:07:06,745 Had to add a little bit of water, 2300 02:07:06,780 --> 02:07:09,435 give me some time while I work on my dressing. 2301 02:07:09,470 --> 02:07:12,090 Now, the dressing, I used white wine vinegar, 2302 02:07:12,125 --> 02:07:14,015 about three tablespoons, 2303 02:07:14,050 --> 02:07:15,735 I got a little bit of salt and pepper, 2304 02:07:15,770 --> 02:07:19,430 one tablespoon of sugar, and of course, the orange. 2305 02:07:21,082 --> 02:07:23,482 So, we'll go ahead and put the vinegar in there, 2306 02:07:25,372 --> 02:07:26,472 a little bit of sugar, 2307 02:07:28,144 --> 02:07:29,194 some salt and pepper, 2308 02:07:30,110 --> 02:07:32,550 and of course, the orange. 2309 02:07:50,461 --> 02:07:53,540 All right, and that's pretty much it with the dressing. 2310 02:07:53,575 --> 02:07:56,590 It's a nice sweet but yet sour, kinda tangy. 2311 02:07:58,340 --> 02:08:00,790 I'll put that aside while I continue on the rest. 2312 02:08:08,320 --> 02:08:09,945 Okay, now let's go ahead 2313 02:08:09,980 --> 02:08:13,230 and add our fire roasted can of tomatoes 2314 02:08:16,460 --> 02:08:19,390 and of course, our three cans of black beans. 2315 02:08:23,180 --> 02:08:24,490 Start warmin' all this up. 2316 02:08:28,410 --> 02:08:30,185 Remember, if it gets a little too dry, 2317 02:08:30,220 --> 02:08:31,960 go ahead and put a little bit of water in. 2318 02:08:34,570 --> 02:08:37,005 Okay, so now that that's simmering, 2319 02:08:37,040 --> 02:08:40,450 let's go ahead and cut up a little bit of lime. 2320 02:08:53,120 --> 02:08:56,380 Okay, and we'll cut up some cilantro. 2321 02:09:21,440 --> 02:09:23,950 Okay, put a little bit of cilantro in there. 2322 02:09:29,290 --> 02:09:33,330 Save this other half for the garnish. 2323 02:09:34,770 --> 02:09:36,980 And let's go ahead and chop up some lettuce. 2324 02:09:46,489 --> 02:09:47,739 Let's get this mixin' in. 2325 02:10:02,059 --> 02:10:03,924 All right, that's lookin' pretty good. 2326 02:10:03,959 --> 02:10:05,755 Let's go ahead and check on our rice. 2327 02:10:05,790 --> 02:10:08,910 Okay, so I've warmed up my butter sauce that I made earlier, 2328 02:10:08,945 --> 02:10:10,099 so it's nice and warm. 2329 02:10:10,134 --> 02:10:11,218 So, I'm just gonna drizzle 2330 02:10:11,253 --> 02:10:15,930 a little bit of the butter sauce on my rice. 2331 02:10:18,600 --> 02:10:21,760 And I'm gonna go ahead and get some beans and tomatoes. 2332 02:10:30,270 --> 02:10:31,900 A little bit of cilantro. 2333 02:10:34,410 --> 02:10:36,410 I like a little bit of lettuce on there. 2334 02:10:38,750 --> 02:10:40,355 And then, my dressing. 2335 02:10:40,390 --> 02:10:41,940 Give it a little bit of a stir. 2336 02:10:49,380 --> 02:10:51,760 And put a little bit even on the lettuce. 2337 02:10:51,795 --> 02:10:52,967 There ya go. 2338 02:10:53,002 --> 02:10:54,105 All right. 2339 02:10:54,140 --> 02:10:56,665 Aw, this is gonna be nice. 2340 02:10:56,700 --> 02:11:00,120 Just mix a little bit of the rice and beans in there, mm. 2341 02:11:01,714 --> 02:11:02,790 It's gonna be so good. 2342 02:11:04,810 --> 02:11:05,643 Mm. 2343 02:11:07,850 --> 02:11:09,195 So good. 2344 02:11:09,230 --> 02:11:12,900 The dressing is awesome, but this is rice and beans, 2345 02:11:12,935 --> 02:11:16,405 little bit of tomato, mm, it's so good. 2346 02:11:16,440 --> 02:11:18,670 Our daughter's in her year of medical school, 2347 02:11:18,705 --> 02:11:21,204 and I asked her, what's a typical, 2348 02:11:21,239 --> 02:11:25,195 what kind of nutrition course did she take, 2349 02:11:25,230 --> 02:11:28,820 and she said, they had us do 20 hours of nutrition 2350 02:11:28,855 --> 02:11:30,205 to become an MD. 2351 02:11:30,240 --> 02:11:32,010 Any thoughts on that? 2352 02:11:33,240 --> 02:11:35,065 - So several surveys have shown 2353 02:11:35,100 --> 02:11:37,500 that about 20 hours in four years of medical school 2354 02:11:37,535 --> 02:11:40,442 is average of nutrition training, 2355 02:11:40,477 --> 02:11:43,315 so she actually is not doing badly 2356 02:11:43,350 --> 02:11:47,310 by the super terrible metric across the system. 2357 02:11:48,150 --> 02:11:50,300 Doctors are not trained in nutrition at all, 2358 02:11:50,335 --> 02:11:53,557 and if they do get nutrition training, 2359 02:11:53,592 --> 02:11:56,871 it's not likely related to disease. 2360 02:11:56,906 --> 02:11:59,733 To be honest, it's mostly biochemistry. 2361 02:11:59,768 --> 02:12:02,334 It's probably related to the Krebs cycle 2362 02:12:02,369 --> 02:12:04,739 or protein metabolism or this type of stuff 2363 02:12:04,774 --> 02:12:07,017 you remember for the test and then you forget 2364 02:12:07,052 --> 02:12:09,260 the biochemical steps and blah, blah, blah. 2365 02:12:10,930 --> 02:12:12,560 And it's a shame because most doctors 2366 02:12:12,595 --> 02:12:14,155 will admit that nutrition and lifestyle 2367 02:12:14,190 --> 02:12:18,570 has a major role on most of the diseases they treat, 2368 02:12:20,399 --> 02:12:22,400 and yet, there's no training. 2369 02:12:22,435 --> 02:12:23,355 And the reason is 2370 02:12:23,390 --> 02:12:26,510 is because it's not really considered real medicine. 2371 02:12:26,545 --> 02:12:29,630 Even if a doctor really wants to spend time doing that, 2372 02:12:29,665 --> 02:12:30,865 it's hard to get reimbursed 2373 02:12:30,900 --> 02:12:33,380 for doing that type of counseling or work. 2374 02:12:33,415 --> 02:12:35,397 So, it's a trade school, right, 2375 02:12:35,432 --> 02:12:37,380 medical school is sort of a trade, 2376 02:12:37,415 --> 02:12:39,835 and you're training people 2377 02:12:39,870 --> 02:12:41,989 to do things that they can get paid for. 2378 02:12:43,300 --> 02:12:46,745 So, I mean, that's an oversimplification, 2379 02:12:46,780 --> 02:12:50,155 but what we consider to be real medicine 2380 02:12:50,190 --> 02:12:52,970 tends to be drugs and surgery, which is unfortunate 2381 02:12:53,005 --> 02:12:56,190 because lifestyle is really at the base 2382 02:12:56,225 --> 02:12:57,890 of so many of our common diseases. 2383 02:12:58,980 --> 02:13:02,795 - Yeah, it's unfortunate because we go to a doctor, 2384 02:13:02,830 --> 02:13:07,830 let's say, and we have no one else to really ask, you know? 2385 02:13:08,180 --> 02:13:10,765 Is my diet causing some of these things? 2386 02:13:10,800 --> 02:13:13,315 And, you know, I would ask those questions, 2387 02:13:13,350 --> 02:13:16,230 even though I really knew what I was talking about, 2388 02:13:16,265 --> 02:13:18,055 just to see, and I was really surprised 2389 02:13:18,090 --> 02:13:21,830 at the mixed elements that they said to introduce, 2390 02:13:21,865 --> 02:13:23,845 like fish oils and stuff like that, 2391 02:13:23,880 --> 02:13:26,790 triglycerides are a little high, get some fish oil. 2392 02:13:26,825 --> 02:13:27,975 That'll fix it. 2393 02:13:28,010 --> 02:13:32,730 - Physicians suffer severe nutrition deficiency in education 2394 02:13:32,765 --> 02:13:36,340 and most doctors are just never taught about the power 2395 02:13:36,375 --> 02:13:39,625 that healthy dietary choices can have, 2396 02:13:39,660 --> 02:13:42,790 and so, they graduate without this powerful tool 2397 02:13:42,825 --> 02:13:44,195 in their medical toolbox. 2398 02:13:44,230 --> 02:13:47,750 Of course, there's other kind of institutional constraints, 2399 02:13:47,785 --> 02:13:49,705 the time, reimbursement, 2400 02:13:49,740 --> 02:13:51,615 many doctors just simply aren't paid 2401 02:13:51,650 --> 02:13:55,090 for educating people about making healthier choices. 2402 02:13:55,125 --> 02:13:58,495 Of course, you know, big pharma, the drug companies 2403 02:13:58,530 --> 02:14:03,090 play a role in transforming medical education and practice. 2404 02:14:03,950 --> 02:14:08,905 But yeah, most doctors just never, just were never taught, 2405 02:14:08,940 --> 02:14:13,860 so the average nutrition education on the order of 20 hours 2406 02:14:15,200 --> 02:14:17,365 out of thousands of hours pre-clinical instruction, 2407 02:14:17,400 --> 02:14:19,550 whereas most deaths are preventable in the United States 2408 02:14:19,585 --> 02:14:20,875 and related to nutrition. 2409 02:14:20,910 --> 02:14:23,960 So obviously, nutrition is number one thing 2410 02:14:23,995 --> 02:14:25,322 taught in medical school, right? 2411 02:14:25,357 --> 02:14:26,650 Obviously, it's the number one thing 2412 02:14:26,685 --> 02:14:27,595 your doctor talks to you about 2413 02:14:27,630 --> 02:14:29,840 at every single medical visit, right? 2414 02:14:29,875 --> 02:14:32,015 How could there be this disconnect 2415 02:14:32,050 --> 02:14:34,300 between the science and the practice of medicine, 2416 02:14:34,335 --> 02:14:36,550 and mostly, it's just ignorance, they never knew, 2417 02:14:36,585 --> 02:14:38,462 but you share with doctors how, 2418 02:14:38,497 --> 02:14:40,305 I mean, it's very frustrating 2419 02:14:40,340 --> 02:14:42,685 to practice primary care medicine these days 2420 02:14:42,720 --> 02:14:45,030 'cause most the patients come into your office, 2421 02:14:45,065 --> 02:14:45,828 you can't help. 2422 02:14:45,863 --> 02:14:48,756 I mean, you just kinda slow down the rate at which 2423 02:14:48,791 --> 02:14:51,650 they kinda spiral down to death with chronic disease, 2424 02:14:51,685 --> 02:14:53,285 but here's a tool where your patients 2425 02:14:53,320 --> 02:14:55,910 can actually get better and kind of reignites that spark 2426 02:14:55,945 --> 02:14:58,500 of why we all went into medicine in the first place, 2427 02:14:58,535 --> 02:14:59,345 right, to help people. 2428 02:14:59,380 --> 02:15:01,215 I mean, if wanted to make money, 2429 02:15:01,250 --> 02:15:03,110 we'd go stock broker or something, right? 2430 02:15:03,145 --> 02:15:04,325 But no, people go into medicine 2431 02:15:04,360 --> 02:15:06,230 because they want to take care of sick people, 2432 02:15:06,265 --> 02:15:07,615 and finally, there's something 2433 02:15:07,650 --> 02:15:10,075 we can actually do for these patients 2434 02:15:10,110 --> 02:15:14,470 and can really kinda revolutionize the practice of medicine 2435 02:15:14,505 --> 02:15:16,410 for patients and providers a like. 2436 02:15:17,400 --> 02:15:19,795 - Doctors don't know nutrition. 2437 02:15:19,830 --> 02:15:22,125 I've spoken to a lot of medical schools, 2438 02:15:22,160 --> 02:15:25,930 at least 150 or maybe close to 200 now, all over the place, 2439 02:15:27,170 --> 02:15:28,675 and so, the message I bring to them, 2440 02:15:28,710 --> 02:15:32,170 and I'm gratified that they're takin' that kind of interest, 2441 02:15:32,205 --> 02:15:34,682 that I'm even invited to come to speak about this 2442 02:15:34,717 --> 02:15:37,160 'cause I'm quite, as I did just yesterday morning, 2443 02:15:37,195 --> 02:15:40,070 I say, you know, your whole profession 2444 02:15:40,105 --> 02:15:44,215 is focused on the wrong thing. 2445 02:15:44,250 --> 02:15:46,700 And furthermore, you're not trained, 2446 02:15:46,735 --> 02:15:49,115 so you don't really have the knowledge 2447 02:15:49,150 --> 02:15:51,538 to be able to judge what I'm talking about. 2448 02:15:51,573 --> 02:15:52,336 - Yeah. 2449 02:15:52,371 --> 02:15:55,280 - Kinda thing, I mean, it's a tough message, 2450 02:15:55,315 --> 02:15:58,190 but you know, I do it, obviously politely, 2451 02:15:58,225 --> 02:15:59,685 and I totally understand 2452 02:15:59,720 --> 02:16:02,570 because these are people just like me or everybody else, 2453 02:16:02,605 --> 02:16:04,630 they wanted, in fact, they're better, 2454 02:16:04,665 --> 02:16:06,135 they're servin' the public, 2455 02:16:06,170 --> 02:16:10,025 but they didn't know that the best solution for health 2456 02:16:10,060 --> 02:16:13,880 is the one area of medical science they don't hear about, 2457 02:16:15,080 --> 02:16:19,100 even if nutrition is taught, and I would argue at ASU, 2458 02:16:19,135 --> 02:16:22,760 the nutrition that your daughter may have had 2459 02:16:22,795 --> 02:16:24,465 is largely biochemical in nature 2460 02:16:24,500 --> 02:16:27,206 because they take the biochemical discussion 2461 02:16:27,241 --> 02:16:29,912 and they call that nutritional discussion. 2462 02:16:29,947 --> 02:16:31,965 And it's not really quite fair. 2463 02:16:32,000 --> 02:16:33,605 It's good to have the biochemistry background, 2464 02:16:33,640 --> 02:16:36,420 as I said before, because she'll be in a better position 2465 02:16:36,455 --> 02:16:40,175 to be able to look at the information 2466 02:16:40,210 --> 02:16:44,450 in a more informed way this summer in college by doing that. 2467 02:16:44,485 --> 02:16:47,762 - Well, she knows a lot about the science 2468 02:16:47,797 --> 02:16:51,040 of how the body works, how the medication- 2469 02:16:51,075 --> 02:16:51,838 - It's very important. 2470 02:16:51,873 --> 02:16:52,955 - Works, and everything like that. 2471 02:16:52,990 --> 02:16:56,700 She understands all that, but it's just interesting 2472 02:16:56,735 --> 02:16:59,965 when we go out to dinner, you know, 2473 02:17:00,000 --> 02:17:03,380 I'm surprised at the amount of education that doctors get, 2474 02:17:03,415 --> 02:17:07,110 and yet, I talk to 'em about this, 2475 02:17:07,145 --> 02:17:08,915 they look at me like- 2476 02:17:08,950 --> 02:17:10,706 - That's right, that's part of the problem. 2477 02:17:12,980 --> 02:17:15,210 - Today, I'm gonna be makin' barbecue bean wraps. 2478 02:17:15,245 --> 02:17:17,877 I'm gonna be makin' it with rainbow chard, 2479 02:17:17,912 --> 02:17:20,510 a half a sweet onion, some bell pepper, 2480 02:17:20,545 --> 02:17:21,325 and some pinto beans, 2481 02:17:21,360 --> 02:17:24,260 but first, let's go ahead and get started with the sauce. 2482 02:17:24,295 --> 02:17:26,415 Now, it took me a while to find some barbecue sauce 2483 02:17:26,450 --> 02:17:29,250 at my local grocery store that doesn't have any oil in it. 2484 02:17:29,285 --> 02:17:32,340 So, this is one cup of barbecue sauce, 2485 02:17:32,375 --> 02:17:34,852 one teaspoon of balsamic vinegar, 2486 02:17:34,887 --> 02:17:37,330 one teaspoon of Dijon mustard, 2487 02:17:41,310 --> 02:17:43,840 one tablespoon of brown sugar, now this is optional, 2488 02:17:43,875 --> 02:17:46,000 but I like a little bit of sweetness in there. 2489 02:17:46,035 --> 02:17:47,900 Okay, we'll give this a bit of a stir. 2490 02:17:52,610 --> 02:17:55,510 Okay, and now I got three cans of pinto beans. 2491 02:17:55,545 --> 02:17:57,440 I've drained and rinsed them already. 2492 02:17:57,475 --> 02:17:59,615 Go ahead and put those in there, 2493 02:17:59,650 --> 02:18:01,600 and we'll give this a nice gentle stir. 2494 02:18:03,820 --> 02:18:06,900 Get this barbecue sauce all mixed around the beans. 2495 02:18:11,744 --> 02:18:13,520 All right, that's lookin' pretty good. 2496 02:18:13,555 --> 02:18:14,318 Now, let's go ahead 2497 02:18:14,353 --> 02:18:16,790 and get started on choppin' up some of these vegetables. 2498 02:18:16,825 --> 02:18:19,185 I'm gonna be using half of an onion on this recipe. 2499 02:18:19,220 --> 02:18:21,940 I'll just go ahead and save the other half for another meal. 2500 02:18:28,400 --> 02:18:30,450 So, I like to dice these up pretty small. 2501 02:18:40,760 --> 02:18:42,325 All right, so I'll go ahead 2502 02:18:42,360 --> 02:18:45,240 and use the other half of the bell pepper for another meal. 2503 02:18:45,275 --> 02:18:47,213 But let's get this onion chopped up. 2504 02:19:00,380 --> 02:19:02,680 Then we'll go ahead and put this in with the beans. 2505 02:19:06,540 --> 02:19:08,290 So, we'll go ahead and mix this in. 2506 02:19:13,540 --> 02:19:16,190 Now, we'll go ahead and cover this and put it on low. 2507 02:19:18,110 --> 02:19:18,908 Okay, so now it's time 2508 02:19:18,943 --> 02:19:21,440 to go ahead and cut the chard into wrap pieces. 2509 02:19:35,360 --> 02:19:36,315 Okay, so now you can see 2510 02:19:36,350 --> 02:19:38,750 that I have 'em in like little wrap-size pieces. 2511 02:19:41,380 --> 02:19:42,735 Okay, so the beans are done. 2512 02:19:42,770 --> 02:19:44,600 I had to cook 'em on low with a lid, 2513 02:19:44,635 --> 02:19:45,857 but I had to keep an eye on 'em 2514 02:19:45,892 --> 02:19:47,080 to keep stirrin' 'em every so often 2515 02:19:47,115 --> 02:19:48,330 so they didn't scorch up. 2516 02:19:49,460 --> 02:19:51,310 Okay, so let's go ahead and make one. 2517 02:19:52,220 --> 02:19:54,220 Let's grab a little bit of the bean mix. 2518 02:19:58,510 --> 02:20:00,612 Wow, this is gonna be good. 2519 02:20:00,647 --> 02:20:02,640 And you just kinda wrap it like a taco 2520 02:20:02,675 --> 02:20:04,190 and just go ahead and enjoy it. 2521 02:20:06,650 --> 02:20:10,810 Mm, that's so good, and it's so good for you. 2522 02:20:11,670 --> 02:20:13,290 Mm, your family's gonna love this. 2523 02:20:16,620 --> 02:20:17,900 You know, when I was a kid growin' up, 2524 02:20:17,935 --> 02:20:19,765 I used to love mac and cheese. 2525 02:20:19,800 --> 02:20:22,035 It was just such a nice comfort food, 2526 02:20:22,070 --> 02:20:24,675 but unfortunately, it's just not that good for us. 2527 02:20:24,710 --> 02:20:28,370 So, I came up with a recipe that requires some carrots, 2528 02:20:28,405 --> 02:20:31,375 some gold potatoes, some nutritional yeast, 2529 02:20:31,410 --> 02:20:34,220 some lemon juice, but the first thing I usually do 2530 02:20:34,255 --> 02:20:35,405 is to get the water boiling 2531 02:20:35,440 --> 02:20:37,445 for both the noodles and the vegetables. 2532 02:20:37,480 --> 02:20:39,930 So, we'll go ahead and get started on that first. 2533 02:21:04,080 --> 02:21:05,955 Okay, so the waters are boiling. 2534 02:21:05,990 --> 02:21:08,230 Let's go ahead and put the vegetables 2535 02:21:08,265 --> 02:21:09,400 into the boiling water. 2536 02:21:18,980 --> 02:21:20,830 Now, go ahead and put our noodles in. 2537 02:21:26,790 --> 02:21:28,320 So, this has been about 20 minutes, 2538 02:21:28,355 --> 02:21:30,182 and these are lookin' real good. 2539 02:21:30,217 --> 02:21:32,010 You wanna make sure that the carrots 2540 02:21:32,045 --> 02:21:34,127 are cooked all the way through, 2541 02:21:34,162 --> 02:21:36,175 so they can blend real easy. 2542 02:21:36,210 --> 02:21:38,750 So, I'll go ahead and put this in my food processor. 2543 02:21:43,605 --> 02:21:44,438 There ya go. 2544 02:22:03,270 --> 02:22:04,103 Okay. 2545 02:22:05,762 --> 02:22:08,410 Okay, so that's about the consistency I like, 2546 02:22:09,560 --> 02:22:12,750 over mashed potato-y kinda consistency. 2547 02:22:12,785 --> 02:22:14,157 So, that's lookin' real good. 2548 02:22:14,192 --> 02:22:15,495 Okay, so now we'll go ahead 2549 02:22:15,530 --> 02:22:17,830 and add the rest of the ingredients. 2550 02:22:17,865 --> 02:22:20,130 I usually go with about 1/2 a cup 2551 02:22:20,165 --> 02:22:21,680 of unsweetened almond milk, 2552 02:22:24,140 --> 02:22:26,680 1/2 a cup of nutritional yeast, 2553 02:22:28,620 --> 02:22:30,140 about a teaspoon of salt, 2554 02:22:33,730 --> 02:22:36,695 1/2 a teaspoon of garlic powder, 2555 02:22:36,730 --> 02:22:39,345 1/2 a teaspoon of onion powder, 2556 02:22:39,380 --> 02:22:41,960 1/2 a teaspoon of dry mustard, 2557 02:22:43,500 --> 02:22:47,550 and then I have about a teaspoon of apple cider vinegar, 2558 02:22:48,940 --> 02:22:53,320 and then I always like to, ah, the lemon, 2559 02:22:53,355 --> 02:22:54,620 I like the lemon in there. 2560 02:22:55,570 --> 02:22:57,830 Go ahead, I think I used two lemons, so. 2561 02:23:08,310 --> 02:23:10,070 Yeah, this is lookin' really good. 2562 02:23:12,770 --> 02:23:14,715 So yeah, that's the consistency that I like, 2563 02:23:14,750 --> 02:23:19,050 just it's kinda creamy, it's really nice and creamy. 2564 02:23:19,085 --> 02:23:20,507 Look at that, that's great. 2565 02:23:20,542 --> 02:23:21,895 I don't want it to thin 2566 02:23:21,930 --> 02:23:24,580 because you wanna have it so it's more like a cheese. 2567 02:23:24,615 --> 02:23:27,230 I'm gonna go ahead and pulse this just a little bit more. 2568 02:23:30,650 --> 02:23:32,550 Okay, so the noodles are all done. 2569 02:23:33,930 --> 02:23:36,230 Let's go ahead and get them out and drain 'em. 2570 02:23:39,275 --> 02:23:40,820 See, that's why I like the sauce just a little bit thicker 2571 02:23:40,855 --> 02:23:41,655 'cause as you can see, 2572 02:23:41,690 --> 02:23:45,480 there's gonna be a little bit of moisture on these noodles. 2573 02:23:45,515 --> 02:23:47,910 Go ahead and put these noodles in a bowl. 2574 02:23:54,420 --> 02:23:56,045 Now, that was a pound of noodles. 2575 02:23:56,080 --> 02:23:58,710 As you can see, I still got a little bit left over, 2576 02:23:58,745 --> 02:24:01,305 but unfortunately, my dish, wherever it is, over here 2577 02:24:01,340 --> 02:24:05,090 is not that big, so I'm gonna be just kinda goin' with this. 2578 02:24:05,125 --> 02:24:07,310 So, it's almost a pound of noodles. 2579 02:24:08,290 --> 02:24:11,670 This is the extreme health version of mac and cheese. 2580 02:24:11,705 --> 02:24:14,727 It doesn't require any cashews and of course, 2581 02:24:14,762 --> 02:24:17,750 you understand that cashews are very high in fat. 2582 02:24:17,785 --> 02:24:19,435 Now, if you wanna make this version 2583 02:24:19,470 --> 02:24:23,260 taste a little bit more like traditional mac and cheese, 2584 02:24:23,295 --> 02:24:25,212 then go ahead and add some more 2585 02:24:25,247 --> 02:24:27,130 nutritional yeast and more salt. 2586 02:24:32,900 --> 02:24:34,750 Now, I've preheated my oven at 400 degrees, 2587 02:24:34,785 --> 02:24:36,600 so I'm gonna go ahead and put this in the oven 2588 02:24:36,635 --> 02:24:37,445 once I get done 2589 02:24:37,480 --> 02:24:39,950 but let's go ahead and stir this up real nice. 2590 02:24:41,700 --> 02:24:42,725 Mm, this is lookin' really good. 2591 02:24:42,760 --> 02:24:44,610 Now, you can go ahead and eat it just like this 2592 02:24:44,645 --> 02:24:46,460 or you can go ahead and put it in the oven, 2593 02:24:46,495 --> 02:24:47,415 like I'm about to do. 2594 02:24:47,450 --> 02:24:49,795 I'm gonna put it at 400 degrees for about, 2595 02:24:49,830 --> 02:24:51,510 I don't know, 15 minutes, we'll see how it looks. 2596 02:24:51,545 --> 02:24:53,565 I just wanna get that little brown, 2597 02:24:53,600 --> 02:24:55,800 little brownness to happen on the top of it. 2598 02:25:03,460 --> 02:25:05,920 Go ahead and smooth this out a little bit. 2599 02:25:08,010 --> 02:25:09,745 Okay, this has been in the oven 2600 02:25:09,780 --> 02:25:12,867 for about 20 minutes at 400 degrees, and like I said, 2601 02:25:12,902 --> 02:25:16,560 if you like your mac and cheese a little bit more buttery, 2602 02:25:16,595 --> 02:25:18,702 go ahead and add more nutritional yeast, 2603 02:25:18,737 --> 02:25:20,810 but let's go ahead and check this out. 2604 02:25:27,403 --> 02:25:28,250 This is gonna be good. 2605 02:25:31,640 --> 02:25:33,840 Mm, so good. 2606 02:25:35,790 --> 02:25:38,590 You know, Italian food is a favorite at my house, 2607 02:25:38,625 --> 02:25:40,160 but sometimes, it can be a little daunting 2608 02:25:40,195 --> 02:25:40,958 trying to figure out 2609 02:25:40,993 --> 02:25:43,446 what the pasta at the grocery store is made of. 2610 02:25:43,481 --> 02:25:45,795 Is it made with oil, does it have eggs in it, 2611 02:25:45,830 --> 02:25:48,075 and what kind of flour is it they're using? 2612 02:25:48,110 --> 02:25:50,840 But don't forget, gnocchi is a great alternative 2613 02:25:50,875 --> 02:25:54,325 to an Italian dish and even some salads, 2614 02:25:54,360 --> 02:25:56,185 and it's relatively easy to make 2615 02:25:56,220 --> 02:25:57,975 and a lotta times, you can make it 2616 02:25:58,010 --> 02:25:59,370 with the stuff that you have in your pantry, 2617 02:25:59,405 --> 02:26:02,125 provided you have a couple potatoes. 2618 02:26:02,160 --> 02:26:04,350 Now today, I'm gonna be making my gnocchi 2619 02:26:04,385 --> 02:26:05,995 with whole wheat flour, 2620 02:26:06,030 --> 02:26:07,545 and the reason why I'm doing that 2621 02:26:07,580 --> 02:26:11,230 is because I want a little bit of that fiber in the meal. 2622 02:26:11,265 --> 02:26:12,635 The only thing is with whole wheat, 2623 02:26:12,670 --> 02:26:15,200 it does give it a little bit more of a chewy texture, 2624 02:26:15,235 --> 02:26:17,255 and that might not be so cool with your family, 2625 02:26:17,290 --> 02:26:20,180 but you can go ahead and use whatever flour you want. 2626 02:26:20,215 --> 02:26:21,620 The first thing I usually like to do 2627 02:26:21,655 --> 02:26:23,362 is to get this water boiling, 2628 02:26:23,397 --> 02:26:25,070 so I can get my potatoes cooking. 2629 02:26:36,168 --> 02:26:37,168 Ah, water's boiling. 2630 02:26:38,090 --> 02:26:40,140 Let's go ahead and put these potatoes in. 2631 02:26:45,540 --> 02:26:48,140 Now, this should take about 15 minutes, 2632 02:26:48,175 --> 02:26:50,285 give or take a few, but I mean, 2633 02:26:50,320 --> 02:26:52,335 it all depends on if it's tender or not, 2634 02:26:52,370 --> 02:26:54,700 and I usually like to just test it with a fork 2635 02:26:54,735 --> 02:26:56,895 just to see if it's just right. 2636 02:26:56,930 --> 02:26:58,845 Okay, so while my potatoes are boiling, 2637 02:26:58,880 --> 02:27:01,340 I'm gonna go ahead and get my sauce started. 2638 02:27:01,375 --> 02:27:03,792 This is a basil marinara sauce 2639 02:27:03,827 --> 02:27:06,175 that I made a couple weeks ago. 2640 02:27:06,210 --> 02:27:08,010 I put it in some of these glass jars 2641 02:27:08,045 --> 02:27:09,775 and I actually put it in the freezer 2642 02:27:09,810 --> 02:27:14,420 as long as I have some space in the glass for it to expand. 2643 02:27:14,455 --> 02:27:16,517 The thing I like about the glass jar, 2644 02:27:16,552 --> 02:27:18,276 if it's frozen, and I'm in a bind, 2645 02:27:18,311 --> 02:27:19,965 and I gotta, you know, no time, 2646 02:27:20,000 --> 02:27:21,820 I can always set this in some boiling water 2647 02:27:21,855 --> 02:27:23,775 just to get that defrost process going 2648 02:27:23,810 --> 02:27:26,895 before I go ahead and start warming it up for sauce, 2649 02:27:26,930 --> 02:27:31,930 but you can always get these plastic commercial containers 2650 02:27:32,240 --> 02:27:34,110 that they sell, like on Amazon or something like that, 2651 02:27:34,145 --> 02:27:35,580 and the thing that's nice about 'em 2652 02:27:35,615 --> 02:27:37,065 is the lid is really secure, 2653 02:27:37,100 --> 02:27:39,900 and as you can see, they have that perforated edge, 2654 02:27:39,935 --> 02:27:41,845 and they work really nice. 2655 02:27:41,880 --> 02:27:44,565 But the only problem is, once this is frozen, 2656 02:27:44,600 --> 02:27:47,250 I don't think I would stick this in boiling water 2657 02:27:47,285 --> 02:27:49,547 to defrost them because I'm not really sure 2658 02:27:49,582 --> 02:27:51,810 what kinda chemicals come off of plastic, 2659 02:27:51,845 --> 02:27:53,252 so I don't even go there. 2660 02:27:53,287 --> 02:27:54,625 So, the choice is yours. 2661 02:27:54,660 --> 02:27:57,950 So, let's go ahead and get a sauce warmed up a bit. 2662 02:28:10,081 --> 02:28:13,497 Put my lid on and put this on low. 2663 02:28:15,030 --> 02:28:16,675 Okay, so it's been about 15 minutes. 2664 02:28:16,710 --> 02:28:19,120 Let's check to see how these potatoes are doing. 2665 02:28:25,180 --> 02:28:26,730 Okay, let's check this out. 2666 02:28:27,940 --> 02:28:31,160 So as you can see, it's still a little bit hard, 2667 02:28:31,195 --> 02:28:32,340 so I'm gonna go ahead and put these in 2668 02:28:32,375 --> 02:28:33,790 for just a little bit longer. 2669 02:28:36,719 --> 02:28:39,349 Okay, so the potatoes are done now. 2670 02:28:39,384 --> 02:28:41,980 Let's go ahead and get 'em outta there. 2671 02:28:55,040 --> 02:28:59,150 Now, what I usually like to use is a potato ricer, 2672 02:29:00,150 --> 02:29:04,015 and what it does is if you use a masher, 2673 02:29:04,050 --> 02:29:08,240 it tends make a different type of consistency, 2674 02:29:08,275 --> 02:29:12,395 but as you can see, the ricer has a different, 2675 02:29:12,430 --> 02:29:16,230 you know, small holes, this other one has different dies, 2676 02:29:16,265 --> 02:29:20,030 but as you can see, this is the size that like to do. 2677 02:29:20,065 --> 02:29:22,515 So, it's pretty simple to operate. 2678 02:29:22,550 --> 02:29:24,850 All you do is put your potatoes down in there, 2679 02:29:25,760 --> 02:29:28,120 and then go ahead and just rice 'em out. 2680 02:29:34,820 --> 02:29:39,080 Okay, let's grab another potato, couple more maybe. 2681 02:29:39,115 --> 02:29:39,913 There ya go. 2682 02:29:43,700 --> 02:29:45,000 And here we go some more. 2683 02:29:48,640 --> 02:29:51,255 Okay, now I've got my potatoes boiled 2684 02:29:51,290 --> 02:29:53,835 and pushed through a potato ricer, 2685 02:29:53,870 --> 02:29:56,670 so now it's time to go ahead and put some salt in there. 2686 02:30:02,900 --> 02:30:07,320 And then, the wheat flour or whatever flour. 2687 02:30:08,720 --> 02:30:11,580 Now, here's the thing about gnocchi. 2688 02:30:12,430 --> 02:30:16,510 It's basically two parts potato to one part flour, 2689 02:30:16,545 --> 02:30:19,217 but it all depends on how wet everything is, 2690 02:30:19,252 --> 02:30:21,890 but you wanna turn it into that gnocchi dough. 2691 02:30:36,900 --> 02:30:39,340 Okay, so now I've got my dough all ready to go, 2692 02:30:39,375 --> 02:30:41,695 it's time to start makin' the gnocchi. 2693 02:30:41,730 --> 02:30:44,890 Now as you can see, it's got that consistency 2694 02:30:44,925 --> 02:30:46,905 that's not exactly sticky, 2695 02:30:46,940 --> 02:30:50,160 but it's just enough where I can mold it up into a roll 2696 02:30:50,195 --> 02:30:51,345 and start cutting it up. 2697 02:30:51,380 --> 02:30:54,600 So, the first thing I usually like to do 2698 02:30:54,635 --> 02:30:57,820 is to just divide it up into quarters. 2699 02:30:58,680 --> 02:31:01,070 Then I'll go ahead and make out a roll. 2700 02:31:09,800 --> 02:31:12,185 Okay, so now I've rolled it out into like a tube, 2701 02:31:12,220 --> 02:31:14,920 so I'm gonna go ahead and cut it into one-inch pieces. 2702 02:31:21,200 --> 02:31:24,640 Okay, so to make your gnocchi a little bit more authentic, 2703 02:31:24,675 --> 02:31:26,505 you can always put a little bit of design 2704 02:31:26,540 --> 02:31:29,030 with the back of your fork, and the way you do that 2705 02:31:29,065 --> 02:31:30,875 is you just kinda press with your fingers 2706 02:31:30,910 --> 02:31:35,367 and roll it so it gives it that perforated design. 2707 02:31:36,290 --> 02:31:37,915 Now, you can either go ahead 2708 02:31:37,950 --> 02:31:40,555 and freeze these for another time, 2709 02:31:40,590 --> 02:31:42,340 and the way you do that is I would put these 2710 02:31:42,375 --> 02:31:44,955 on a cookie dish or something like that, 2711 02:31:44,990 --> 02:31:47,490 so they can be separated, put 'em in the freezer, 2712 02:31:47,525 --> 02:31:48,385 and then when they're frozen, 2713 02:31:48,420 --> 02:31:51,325 go ahead and put them in a re-closable bag, 2714 02:31:51,360 --> 02:31:54,260 but for now, I'm gonna go ahead and we're gonna eat these. 2715 02:31:55,660 --> 02:31:57,215 So, now my water is boiling, 2716 02:31:57,250 --> 02:31:59,250 so I'm gonna go ahead and scoop these up 2717 02:32:00,090 --> 02:32:01,340 and start puttin' 'em in. 2718 02:32:06,240 --> 02:32:08,495 Okay, now they're all in there, 2719 02:32:08,530 --> 02:32:10,745 and usually, gnocchi when it's cooked, 2720 02:32:10,780 --> 02:32:12,960 is it basically just comes to the top. 2721 02:32:13,880 --> 02:32:17,230 Okay, so now I go ahead and add just a little bit of salt 2722 02:32:17,265 --> 02:32:18,370 and let this cook up. 2723 02:32:19,650 --> 02:32:22,110 Okay, all the gnocchi has risen to the top. 2724 02:32:22,145 --> 02:32:23,860 It's time to go ahead and serve it. 2725 02:32:29,415 --> 02:32:31,215 I like to get off all that moisture. 2726 02:32:37,550 --> 02:32:39,050 We'll put some sauce on there. 2727 02:32:46,120 --> 02:32:48,255 Maybe a little bit of basil, 2728 02:32:48,290 --> 02:32:50,820 and as you can see, that looks amazing. 2729 02:32:52,046 --> 02:32:53,746 This is gonna be good, I can tell. 2730 02:32:55,740 --> 02:32:56,573 Mm. 2731 02:32:58,490 --> 02:32:59,323 That's so good. 2732 02:33:00,380 --> 02:33:03,240 So, if you're looking for a relatively easy meal to make, 2733 02:33:03,275 --> 02:33:04,772 gnocchi is not that difficult, 2734 02:33:04,807 --> 02:33:06,235 and usually it can be made 2735 02:33:06,270 --> 02:33:08,530 with the stuff you have in your pantry, 2736 02:33:08,565 --> 02:33:10,790 provided you got a couple potatoes. 2737 02:33:10,825 --> 02:33:12,145 So good, mm. 2738 02:33:12,180 --> 02:33:15,920 I still have a lot of people still on the carb thing. 2739 02:33:16,980 --> 02:33:19,580 Can you explain to us 2740 02:33:20,680 --> 02:33:24,220 the misconception about the wrong carbs? 2741 02:33:24,255 --> 02:33:25,995 - Mm-hmm, there's no single 2742 02:33:26,030 --> 02:33:28,370 greater source of confusion in nutrition right now 2743 02:33:28,405 --> 02:33:31,095 than people's perception of carbohydrates. 2744 02:33:31,130 --> 02:33:33,695 I can tell you, I have diabetics, and universally, 2745 02:33:33,730 --> 02:33:36,225 they've come in horrified about carbohydrates. 2746 02:33:36,260 --> 02:33:39,230 They've been avoiding rices, potatoes, sweet corns, 2747 02:33:39,265 --> 02:33:43,335 and you know, there are healthy carbohydrates 2748 02:33:43,370 --> 02:33:46,650 and then there's the stuff that we eat in the U.S. 2749 02:33:46,685 --> 02:33:49,335 So, you know, most of the carbohydrates, 2750 02:33:49,370 --> 02:33:52,950 something like 90% of all the grains we eat, for example, 2751 02:33:52,985 --> 02:33:54,620 are refined grains, they're white flours. 2752 02:33:54,655 --> 02:33:57,500 We have voluminous amounts of sugar, 2753 02:33:57,535 --> 02:33:58,750 added sugars in our diet. 2754 02:34:00,000 --> 02:34:03,140 So, there's no doubt about it that most of the carbohydrates 2755 02:34:03,175 --> 02:34:06,010 in the typical American diet are highly processed, 2756 02:34:06,045 --> 02:34:08,105 part of highly junky foods, you know, 2757 02:34:08,140 --> 02:34:12,300 the stuff wrapped in packages at the gas station, okay? 2758 02:34:12,335 --> 02:34:13,250 Those are terrible. 2759 02:34:14,180 --> 02:34:19,180 But the healthiest diet that I think exists in the world 2760 02:34:20,230 --> 02:34:21,915 is actually a high carbohydrate diet, 2761 02:34:21,950 --> 02:34:24,450 but it's the high healthy carbohydrate diet, 2762 02:34:24,485 --> 02:34:26,915 so they're whole foods, again. 2763 02:34:26,950 --> 02:34:30,535 We keep comin' back to this idea of using the whole food, 2764 02:34:30,570 --> 02:34:34,120 as opposed to food fragments, you know, fragments of food. 2765 02:34:34,155 --> 02:34:36,432 If you eat a potato, that's fine. 2766 02:34:36,467 --> 02:34:38,710 Potatoes are healthy, they're good, 2767 02:34:38,745 --> 02:34:40,180 brown rice, great, fine. 2768 02:34:41,310 --> 02:34:42,885 Sweet corn, great, fine. 2769 02:34:42,920 --> 02:34:45,600 You know, I've had diabetic patients 2770 02:34:45,635 --> 02:34:48,245 with very advanced severe disease 2771 02:34:48,280 --> 02:34:52,040 start eating rice all the time, potatoes all the time, 2772 02:34:52,075 --> 02:34:56,220 sweet potatoes, in particular, beans, sweet corn, 2773 02:34:56,255 --> 02:34:58,835 and their need for insulin plummets, 2774 02:34:58,870 --> 02:35:02,350 you know, their illness begins to reverse, 2775 02:35:02,385 --> 02:35:05,795 and it's a super high carbohydrate diet. 2776 02:35:05,830 --> 02:35:08,450 You know, fruits and vegetables are carbohydrates, 2777 02:35:08,485 --> 02:35:10,395 they are good and healthy carbohydrates, 2778 02:35:10,430 --> 02:35:14,210 and anybody who says to avoid all those healthy things, 2779 02:35:14,245 --> 02:35:17,990 they just don't really understand carbohydrates, I think. 2780 02:35:18,025 --> 02:35:19,165 - If you say, carbohydrates are bad, 2781 02:35:19,200 --> 02:35:21,770 and you're talking about a can of Coca-Cola, 2782 02:35:21,805 --> 02:35:23,221 well, of course, it's bad, 2783 02:35:23,256 --> 02:35:25,063 but if you're talking about carbohydrates 2784 02:35:25,098 --> 02:35:26,835 in the form of blueberries, then that's, 2785 02:35:26,870 --> 02:35:28,920 I mean, that's one of the healthiest foods out there. 2786 02:35:28,955 --> 02:35:31,312 So, you can't talk about whether carbs are good or bad, 2787 02:35:31,347 --> 02:35:33,670 fat is good or bad, you have to talk about the source. 2788 02:35:35,090 --> 02:35:36,905 I mean, otherwise, it doesn't really make any sense. 2789 02:35:36,940 --> 02:35:40,890 - If they just were more specific, which almost never are, 2790 02:35:40,925 --> 02:35:44,192 if they're more specific, they're talkin' about 2791 02:35:44,227 --> 02:35:47,460 refined carbohydrates, like sugar and white flour. 2792 02:35:47,495 --> 02:35:50,430 If they stayed with just that message, yes. 2793 02:35:51,400 --> 02:35:54,035 I mean, carbohydrates only come from plants. 2794 02:35:54,070 --> 02:35:56,670 See, here's the hidden message in that story. 2795 02:35:56,705 --> 02:35:59,015 When they say, let's have less carb, 2796 02:35:59,050 --> 02:36:01,250 what they're saying is let's not eat plants. 2797 02:36:02,330 --> 02:36:04,610 You know, it's an attack on eating plants 2798 02:36:04,645 --> 02:36:06,890 because all carbohydrates come from plants. 2799 02:36:06,925 --> 02:36:08,975 - It's a dangerous generalization. 2800 02:36:09,010 --> 02:36:11,795 - It's a beautiful story just for the industry, 2801 02:36:11,830 --> 02:36:14,200 the livestock industry, you know, the dairy industry, 2802 02:36:14,235 --> 02:36:16,025 and all the rest, they love that story. 2803 02:36:18,420 --> 02:36:20,480 - You know, there's nothing like coming home from work 2804 02:36:20,515 --> 02:36:23,085 to the smell of a home-cooked meal. 2805 02:36:23,120 --> 02:36:26,720 Today, we're gonna be making a whole plant-based potato soup 2806 02:36:26,755 --> 02:36:29,055 made with gold potatoes. 2807 02:36:29,090 --> 02:36:31,910 So, the first thing I do is begin peeling the carrots. 2808 02:37:05,970 --> 02:37:08,290 And I usually like to go with a sweet onion. 2809 02:37:38,810 --> 02:37:41,160 I usually like to keep the skins on the potato. 2810 02:38:28,080 --> 02:38:31,080 So, that's six gold potatoes. 2811 02:38:31,115 --> 02:38:31,915 Now, let's go ahead 2812 02:38:31,950 --> 02:38:35,005 and add the rest of the ingredients and spices. 2813 02:38:35,040 --> 02:38:38,350 I usually go ahead and start with the vegetable broth, 2814 02:38:42,240 --> 02:38:45,160 maybe a cup of unsweetened almond milk, 2815 02:38:49,103 --> 02:38:50,203 of course, some water. 2816 02:38:53,546 --> 02:38:55,396 I like a little bit of garlic powder, 2817 02:38:56,670 --> 02:38:57,970 just a little bit of dill, 2818 02:38:59,807 --> 02:39:01,230 of course, bay leaf. 2819 02:39:02,991 --> 02:39:04,520 I like a little bit of basil in there too, 2820 02:39:04,555 --> 02:39:06,525 just a little bit of basil, 2821 02:39:06,560 --> 02:39:10,510 and of course, some pepper and some salt. 2822 02:39:11,490 --> 02:39:13,505 Now, the thing is with potato soup, 2823 02:39:13,540 --> 02:39:16,180 you kinda need some salt, but again, that's optional. 2824 02:39:16,215 --> 02:39:18,287 The nutritional yeast, I usually like the go 2825 02:39:18,322 --> 02:39:20,360 with about 1/2 a cup, maybe a little bit more. 2826 02:39:26,570 --> 02:39:28,170 I'll give that a stir. 2827 02:39:33,330 --> 02:39:34,230 Well, there ya go. 2828 02:39:35,210 --> 02:39:37,350 This is lookin' pretty good. 2829 02:39:37,385 --> 02:39:38,148 So, we'll go ahead 2830 02:39:38,183 --> 02:39:40,155 and put this on low for about eight hours. 2831 02:39:40,190 --> 02:39:42,760 You know, the really cool thing about a slow cooker 2832 02:39:42,795 --> 02:39:45,267 is that you can cut up all your vegetables 2833 02:39:45,302 --> 02:39:47,705 before you go to work or the night before. 2834 02:39:47,740 --> 02:39:50,890 You know, sometimes you need to chop up vegetables 2835 02:39:50,925 --> 02:39:53,412 or make cream sauces or puree things, 2836 02:39:53,447 --> 02:39:55,865 so I needed to find a hand processor 2837 02:39:55,900 --> 02:40:00,060 that was relatively easily to clean and had some power. 2838 02:40:00,095 --> 02:40:02,675 This is Kico hand processor, 2839 02:40:02,710 --> 02:40:04,830 and it was about 40 bucks on Amazon. 2840 02:40:04,865 --> 02:40:06,950 It also comes with these other items, 2841 02:40:06,985 --> 02:40:08,225 which are really helpful. 2842 02:40:08,260 --> 02:40:11,085 It comes with this, like, this container 2843 02:40:11,120 --> 02:40:13,600 that you can actually go ahead and puree things 2844 02:40:13,635 --> 02:40:15,835 or make your sauces or something like that 2845 02:40:15,870 --> 02:40:18,605 and then be able to pour it back into whatever. 2846 02:40:18,640 --> 02:40:22,680 It also comes with a chopper, which is actually kinda nice. 2847 02:40:22,715 --> 02:40:24,230 It's pretty simple to use. 2848 02:40:24,265 --> 02:40:25,028 You just go ahead 2849 02:40:25,063 --> 02:40:28,981 and pulse the vegetables in this container. 2850 02:40:29,016 --> 02:40:31,823 As you can see, it's relatively easy to clean. 2851 02:40:31,858 --> 02:40:34,630 This comes off, be careful about the blades, 2852 02:40:34,665 --> 02:40:35,845 they're pretty sharp. 2853 02:40:35,880 --> 02:40:37,895 It's relatively easy to clean and get out 2854 02:40:37,930 --> 02:40:41,280 because it doesn't have quite a bit of stuff in there, 2855 02:40:41,315 --> 02:40:43,255 like your conventional blenders. 2856 02:40:43,290 --> 02:40:45,205 It's really fast, it's really simple, 2857 02:40:45,240 --> 02:40:46,930 and that's the whole thing with me in the kitchen. 2858 02:40:46,965 --> 02:40:49,077 I like things to be easy to clean, 2859 02:40:49,112 --> 02:40:51,190 easy to put away, and get goin'. 2860 02:40:52,600 --> 02:40:55,600 Okay, so this has been cooking on low for about eight hours. 2861 02:40:58,990 --> 02:41:01,670 Aw, this is lookin' really good, really good, really good. 2862 02:41:01,705 --> 02:41:04,037 Now, you can eat it just like this 2863 02:41:04,072 --> 02:41:06,266 or you can make cream of potato soup, 2864 02:41:06,301 --> 02:41:08,425 which is really relatively easy to do 2865 02:41:08,460 --> 02:41:11,050 if you have a hand processor or a blender. 2866 02:41:24,260 --> 02:41:26,055 Now, some people like it where it has 2867 02:41:26,090 --> 02:41:27,850 a little bit of chunk still in there. 2868 02:41:34,403 --> 02:41:38,140 Mm, this is lookin' really, really good. 2869 02:41:38,175 --> 02:41:38,938 And as you can see, 2870 02:41:38,973 --> 02:41:42,800 it's got a little bit of chunk still in there. 2871 02:41:45,068 --> 02:41:46,080 And then I usually like to finish it off 2872 02:41:46,115 --> 02:41:48,950 with just a little bit of chives. 2873 02:41:56,750 --> 02:42:00,175 And there ya have it, cream of potato soup. 2874 02:42:00,210 --> 02:42:03,125 Now see, the thing is about this particular recipe, 2875 02:42:03,160 --> 02:42:06,040 it's fairly easy to just chop up a bunch of vegetables, 2876 02:42:06,075 --> 02:42:08,445 put 'em in the slow cooker, and go about your day, 2877 02:42:08,480 --> 02:42:12,790 and come home to a nice, warm comfort food ready to go. 2878 02:42:13,626 --> 02:42:15,410 So, let's go ahead and check it out. 2879 02:42:18,310 --> 02:42:19,143 Mm. 2880 02:42:22,290 --> 02:42:24,460 Today, I'm gonna be making a breakfast. 2881 02:42:24,495 --> 02:42:26,595 It's scrambled veggies with hash browns. 2882 02:42:26,630 --> 02:42:29,780 I'm gonna be usin' a quarter onion, a half a bell pepper, 2883 02:42:29,815 --> 02:42:32,950 tomato, a little bit of kale, and some tofu. 2884 02:42:32,985 --> 02:42:33,955 Through the whole process, 2885 02:42:33,990 --> 02:42:36,670 I've been putting these paper towels underneath the tofu 2886 02:42:36,705 --> 02:42:38,157 to help get some of that moisture out, 2887 02:42:38,192 --> 02:42:39,651 but the first thing I usually like to do 2888 02:42:39,686 --> 02:42:41,143 is to get started on my hash browns. 2889 02:42:41,178 --> 02:42:42,504 These are just frozen hash browns 2890 02:42:42,539 --> 02:42:43,830 that I bought in the grocery store, 2891 02:42:43,865 --> 02:42:45,175 and I preheated the skillet, 2892 02:42:45,210 --> 02:42:46,660 so let's go ahead and get these started 2893 02:42:46,695 --> 02:42:48,120 'cause they take a little bit. 2894 02:42:50,120 --> 02:42:51,085 Okay, so I'm gonna go ahead 2895 02:42:51,120 --> 02:42:52,960 and cut up this half a bell pepper. 2896 02:43:01,360 --> 02:43:03,460 Go ahead and put this in my other skillet. 2897 02:43:06,330 --> 02:43:07,760 Okay, now I got a quarter onion. 2898 02:43:07,795 --> 02:43:09,190 I'll go ahead and dice this up. 2899 02:43:25,390 --> 02:43:26,590 Get some onion in there. 2900 02:43:29,420 --> 02:43:30,590 Chop up my kale. 2901 02:43:46,219 --> 02:43:47,017 And usually what I like to do 2902 02:43:47,052 --> 02:43:49,610 is I like to get some of the seeds out of the tomato. 2903 02:43:50,490 --> 02:43:52,040 So, we'll go ahead and do that. 2904 02:43:54,382 --> 02:43:56,391 And what I do is I just kind of take my knife, 2905 02:43:56,426 --> 02:43:58,400 my little knife and just kinda scoop it out, 2906 02:43:58,435 --> 02:43:59,575 just kinda cut it a little bit, 2907 02:43:59,610 --> 02:44:02,220 and then just kinda pull some of those seed out. 2908 02:44:05,420 --> 02:44:07,020 Just get some of those seeds out 2909 02:44:08,670 --> 02:44:09,680 just like that. 2910 02:44:15,740 --> 02:44:17,880 Those are lookin' pretty good, okay. 2911 02:44:20,010 --> 02:44:22,570 Go ahead and dice these up. 2912 02:44:43,354 --> 02:44:44,333 Put some of that in there. 2913 02:44:48,710 --> 02:44:50,610 Just kinda stir these up a little bit. 2914 02:44:53,820 --> 02:44:55,925 All right, let's check on our hash browns. 2915 02:44:55,960 --> 02:44:58,710 I didn't use any oil, so these are lookin' really good. 2916 02:45:03,310 --> 02:45:04,805 These are lookin' pretty good. 2917 02:45:04,840 --> 02:45:06,300 Okay, so now it's time to go ahead 2918 02:45:06,335 --> 02:45:07,900 and make the dry spice mix. 2919 02:45:08,790 --> 02:45:09,850 Get myself a bowl. 2920 02:45:10,850 --> 02:45:13,200 I go with 1/4 teaspoon of tumeric, 2921 02:45:15,270 --> 02:45:17,230 1/2 a teaspoon of garlic powder, 2922 02:45:18,730 --> 02:45:20,910 1/2 a teaspoon of chili powder, 2923 02:45:22,910 --> 02:45:24,420 1/2 a teaspoon of paprika, 2924 02:45:26,950 --> 02:45:28,800 a teaspoon of nutritional yeast, 2925 02:45:30,010 --> 02:45:31,730 and then again, some salt and pepper. 2926 02:45:31,765 --> 02:45:33,090 The salt's always optional. 2927 02:45:34,365 --> 02:45:37,250 I'll go ahead and mix up our dry spice mix. 2928 02:45:41,410 --> 02:45:42,243 Okay. 2929 02:45:43,570 --> 02:45:46,070 So, I'll go ahead and move these over to one side. 2930 02:45:47,500 --> 02:45:50,985 We'll go ahead and put those in there on the other half. 2931 02:45:51,020 --> 02:45:54,470 Now, I can put a little bit of my dry spice in there. 2932 02:45:57,770 --> 02:46:00,040 You know, and I can always put 'em in the hash browns too. 2933 02:46:01,480 --> 02:46:03,935 Okay, save this for the tofu. 2934 02:46:03,970 --> 02:46:06,570 Okay, now it's time to get the tofu all ready to go. 2935 02:46:07,630 --> 02:46:10,230 So, now I go ahead and just crumble it up, 2936 02:46:10,265 --> 02:46:13,080 crumble the tofu up by hand. 2937 02:46:21,730 --> 02:46:23,930 Now, I go ahead and towel blot it some more, 2938 02:46:25,070 --> 02:46:26,920 try to get some of that moisture out. 2939 02:46:30,820 --> 02:46:31,820 Towel blot it again. 2940 02:46:35,020 --> 02:46:37,920 I mean, that's the whole idea is to get this moisture out. 2941 02:46:41,750 --> 02:46:42,830 Okay, so that's lookin' pretty good. 2942 02:46:42,865 --> 02:46:44,280 Let's check on these veggies. 2943 02:46:45,578 --> 02:46:47,428 Aw, these are comin' along real nice. 2944 02:46:50,660 --> 02:46:52,905 Yeah, these are comin' along real nice. 2945 02:46:52,940 --> 02:46:55,420 Now, you can always add a little bit of water 2946 02:46:55,455 --> 02:46:58,192 if you want to, but I kinda like to keep it dry, 2947 02:46:58,227 --> 02:47:00,930 you know, just kinda stir fry 'em up a little bit. 2948 02:47:02,710 --> 02:47:04,005 I'm not really tryin' to saute 'em, 2949 02:47:04,040 --> 02:47:06,610 I'm just tryin' to heat 'em up pretty good. 2950 02:47:06,645 --> 02:47:08,460 Now, we'll go ahead and add our tofu. 2951 02:47:12,120 --> 02:47:13,470 Spread it out a little bit. 2952 02:47:14,310 --> 02:47:16,340 Now, I can add some of the spices again. 2953 02:47:23,527 --> 02:47:26,277 Okay, and we'll give this a stir. 2954 02:47:37,100 --> 02:47:39,000 Aw, this is lookin' really great now. 2955 02:47:40,190 --> 02:47:42,440 Mm, all those spices are workin' together. 2956 02:47:43,840 --> 02:47:46,490 It's got a great color to it, it's nice and colorful. 2957 02:47:47,930 --> 02:47:49,600 Let's go ahead and check it out. 2958 02:47:56,170 --> 02:48:00,250 Let's get some hash browns in there, mm. 2959 02:48:01,340 --> 02:48:03,670 There ya go, I'm sure this is gonna be amazing 2960 02:48:03,705 --> 02:48:05,477 and a very simple breakfast. 2961 02:48:05,512 --> 02:48:07,381 Let's go ahead and check it out. 2962 02:48:07,416 --> 02:48:09,250 Get a little bit of potato in there. 2963 02:48:09,285 --> 02:48:11,350 Aw, this is gonna be so good. 2964 02:48:11,385 --> 02:48:12,183 Mm. 2965 02:48:13,150 --> 02:48:15,390 Oh man, this is so good. 2966 02:48:16,850 --> 02:48:18,680 Nice and wonderful breakfast, mm. 2967 02:48:18,715 --> 02:48:20,305 Your family's gonna love it. 2968 02:48:20,340 --> 02:48:22,970 Can we actually clean our arteries? 2969 02:48:23,940 --> 02:48:25,610 I read about nitric oxide, 2970 02:48:27,020 --> 02:48:27,853 as we get older, 2971 02:48:29,660 --> 02:48:31,750 not being there as much for us. 2972 02:48:31,785 --> 02:48:33,462 - No. 2973 02:48:33,497 --> 02:48:36,648 - Dr. Esselstyn said that something like kale, 2974 02:48:36,683 --> 02:48:39,421 so chewing the kale, mixing with your saliva, 2975 02:48:39,456 --> 02:48:42,688 helping that nitric, can you explain it to me, 2976 02:48:42,723 --> 02:48:45,920 what nitric oxide is and how does it help us? 2977 02:48:45,955 --> 02:48:48,285 - Yeah, one of the critical, 2978 02:48:48,320 --> 02:48:50,145 the reason I tell everyone to eat 2979 02:48:50,180 --> 02:48:52,110 dark green leafy vegetables every day, 2980 02:48:52,145 --> 02:48:53,315 it's just one of my daily dozen, 2981 02:48:53,350 --> 02:48:55,190 I have this kind of a daily dozen recommendations, 2982 02:48:55,225 --> 02:48:56,740 all the the things I try to encourage people 2983 02:48:56,775 --> 02:48:59,085 to fit into their daily diet, 2984 02:48:59,120 --> 02:49:00,755 so berries every day, the healthiest fruits, 2985 02:49:00,790 --> 02:49:02,355 greens every day, the healthiest vegetables, 2986 02:49:02,390 --> 02:49:04,400 tablespoon of ground flaxseeds, 1/4 teaspoon of tumeric, 2987 02:49:04,435 --> 02:49:07,217 you know, on down the list, how much to drink, 2988 02:49:07,252 --> 02:49:09,956 how much to exercise, et cetera, but why greens? 2989 02:49:09,991 --> 02:49:12,625 Well, there's lots of reasons, but one of those 2990 02:49:12,660 --> 02:49:16,980 is that is the most concentrated form of vegetable nitrates, 2991 02:49:17,015 --> 02:49:20,685 and that is converted in our body into nitric oxide, 2992 02:49:20,720 --> 02:49:25,720 which is this potent molecule that opens up our arteries. 2993 02:49:25,900 --> 02:49:29,175 It allows our arteries to dilate, open up, 2994 02:49:29,210 --> 02:49:33,530 and so, I mean, that's how nitroglycerin works, actually. 2995 02:49:35,011 --> 02:49:35,809 You know, people take 'em 2996 02:49:35,844 --> 02:49:36,642 when they have crushing chest pain, 2997 02:49:36,677 --> 02:49:39,855 opens up their arteries, but we can eat, 2998 02:49:39,890 --> 02:49:41,790 that's why, that's the whole beet juice phenomenon, 2999 02:49:41,825 --> 02:49:44,247 you know, athletes chuggin' down beet juice 3000 02:49:44,282 --> 02:49:46,596 to get that edge in athletic performance, 3001 02:49:46,631 --> 02:49:48,910 it's 'cause the nitrates found in beetroot. 3002 02:49:48,945 --> 02:49:50,417 You don't have to drink beet juice. 3003 02:49:50,452 --> 02:49:51,890 You can actually, they've studies done 3004 02:49:51,925 --> 02:49:53,955 on just like canned beets, 3005 02:49:53,990 --> 02:49:55,985 you know 75 minutes before your 5K, 3006 02:49:56,020 --> 02:49:59,260 you can shave off a minute, you can hold your breath longer, 3007 02:49:59,295 --> 02:50:02,500 all, you name the sport, I mean, you can improve cycling, 3008 02:50:03,590 --> 02:50:06,300 and most critically, people who are hypertensive, 3009 02:50:06,335 --> 02:50:09,010 brings down blood pressures, people have COPD, 3010 02:50:09,045 --> 02:50:12,710 emphysema, it can improve lung function, 3011 02:50:15,184 --> 02:50:17,470 but the most concentrated form's actually not beets, 3012 02:50:17,505 --> 02:50:18,380 dark green leafy vegetables. 3013 02:50:18,415 --> 02:50:19,178 So, you can do the same 3014 02:50:19,213 --> 02:50:22,575 kind of athletic performance enhancing benefits with, 3015 02:50:22,610 --> 02:50:24,905 frozen spinach study done, 3016 02:50:24,940 --> 02:50:27,230 but it's probably the highest, maybe arugula, 3017 02:50:27,265 --> 02:50:28,028 and then on down the list, 3018 02:50:28,063 --> 02:50:30,710 basically all dark green leafy vegetables, 3019 02:50:30,745 --> 02:50:33,300 and what happens is the nitrates 3020 02:50:36,420 --> 02:50:39,770 are converted by bacteria that actually live on our tongue 3021 02:50:41,120 --> 02:50:45,590 to another molecule which is then used by our body 3022 02:50:45,625 --> 02:50:47,855 to create nitric oxide in our blood vessels, 3023 02:50:47,890 --> 02:50:51,305 wherever you want it, to open up and allow blood to flow 3024 02:50:51,340 --> 02:50:54,720 and decreases heart disease risk by a variety of mechanism 3025 02:50:54,755 --> 02:50:56,315 beyond just dilation, 3026 02:50:56,350 --> 02:50:58,055 and our body knows this and it's so smart, 3027 02:50:58,090 --> 02:51:03,090 it actually pumps the nitrates back into our salivary glands 3028 02:51:04,570 --> 02:51:07,270 to bathe our tongue so that reaction happens. 3029 02:51:07,305 --> 02:51:08,792 So, you don't actually have to, 3030 02:51:08,827 --> 02:51:10,280 the first time you eat the kale, 3031 02:51:10,315 --> 02:51:11,078 you don't have to mix it, 3032 02:51:11,113 --> 02:51:13,081 you could put kale through a tube 3033 02:51:13,116 --> 02:51:15,015 through your nose into your stomach 3034 02:51:15,050 --> 02:51:17,730 and still get the benefits because your body's not stupid 3035 02:51:17,765 --> 02:51:19,925 and smart enough to recycle the nitrates 3036 02:51:19,960 --> 02:51:22,685 back onto your tongue through your salivary glands, 3037 02:51:22,720 --> 02:51:25,410 so you can get the benefits of nitrate-rich vegetables. 3038 02:51:25,445 --> 02:51:26,208 So, it's one of the reasons 3039 02:51:26,243 --> 02:51:28,625 I encourage people to eat greens every day. 3040 02:51:28,660 --> 02:51:32,260 - Nitric oxide keeps all those cellular elements 3041 02:51:32,295 --> 02:51:33,655 within our blood stream 3042 02:51:33,690 --> 02:51:36,800 flowing smoothly like Teflon, rather than Velcro, 3043 02:51:36,835 --> 02:51:38,910 keeps things from getting sticky. 3044 02:51:38,945 --> 02:51:41,495 Number two, nitric oxide 3045 02:51:41,530 --> 02:51:44,360 is the strongest blood vessel dilator in the body. 3046 02:51:44,395 --> 02:51:47,522 When you climb stairs, the arteries to your heart, 3047 02:51:47,557 --> 02:51:50,650 the arteries to your legs, they widen, they dilate. 3048 02:51:50,685 --> 02:51:52,075 Nitric oxide. 3049 02:51:52,110 --> 02:51:54,625 Number three, nitric oxide 3050 02:51:54,660 --> 02:51:57,235 will protect the wall of the artery 3051 02:51:57,270 --> 02:52:00,865 from becoming thickened, stiff, or inflamed, 3052 02:52:00,900 --> 02:52:05,190 protects you from getting high blood pressure, hypertension. 3053 02:52:05,225 --> 02:52:09,480 Number four, this is the key, a safe and adequate amount 3054 02:52:10,360 --> 02:52:12,485 of nitric oxide will protect you 3055 02:52:12,520 --> 02:52:15,455 from ever developing blockages or plaque. 3056 02:52:15,490 --> 02:52:18,355 So, literally, everybody on the planet, 3057 02:52:18,390 --> 02:52:21,110 whether they're in Cleveland, Detroit, or Chicago, 3058 02:52:22,050 --> 02:52:23,880 who develops cardiovascular disease 3059 02:52:24,800 --> 02:52:27,400 has their disease because, by now, 3060 02:52:28,240 --> 02:52:32,115 sufficient decades in their earlier life, 3061 02:52:32,150 --> 02:52:36,060 they have succeeded in so trashing and injuring 3062 02:52:36,095 --> 02:52:37,835 and compromising the capacity 3063 02:52:37,870 --> 02:52:41,265 of their endothelial cells to make nitric oxide, 3064 02:52:41,300 --> 02:52:45,210 they don't have enough nitric oxide to protect themselves. 3065 02:52:45,245 --> 02:52:48,980 I ask a patient, let's say, who comes with angina 3066 02:52:49,015 --> 02:52:50,450 or they've had a heart attack, 3067 02:52:51,580 --> 02:52:53,960 I've tried to imagine getting their head 3068 02:52:53,995 --> 02:52:56,785 inside the coronary artery 3069 02:52:56,820 --> 02:52:58,950 that has got the blockage in their heart. 3070 02:52:58,985 --> 02:53:00,625 They would see that this blockage 3071 02:53:00,660 --> 02:53:05,060 is an absolute cauldron of oxidated inflammation, 3072 02:53:06,160 --> 02:53:08,660 therefore, we need antioxidants. 3073 02:53:09,580 --> 02:53:13,040 No, do not go down to the health food store 3074 02:53:13,075 --> 02:53:16,465 and buy a jug of pills that says antioxidant 3075 02:53:16,500 --> 02:53:20,260 'cause it won't work and it's probably gonna be harmful. 3076 02:53:21,150 --> 02:53:25,100 Therefore, you're gonna get your antioxidants from food. 3077 02:53:25,135 --> 02:53:26,125 What food? 3078 02:53:26,160 --> 02:53:31,160 Food that is high in what we call ORAC value, O-R-A-C, 3079 02:53:32,470 --> 02:53:35,235 oxygen radical absorbance capacity. 3080 02:53:35,270 --> 02:53:37,660 So, if you're having raspberries, blueberries, 3081 02:53:37,695 --> 02:53:38,975 strawberries, and blackberries 3082 02:53:39,010 --> 02:53:42,715 on your oat cereal in the morning, terrific, 3083 02:53:42,750 --> 02:53:46,420 but nothing can trump the antioxidant value 3084 02:53:46,455 --> 02:53:47,810 of green leafy vegetables. 3085 02:53:50,970 --> 02:53:52,610 - You know, when I first started 3086 02:53:52,645 --> 02:53:54,215 on a whole plant-based diet, 3087 02:53:54,250 --> 02:53:55,795 I was not really a big fan of kale. 3088 02:53:55,830 --> 02:53:57,830 I don't know if it was a personal thing. 3089 02:53:58,850 --> 02:54:01,105 It just tasted bitter to me. 3090 02:54:01,140 --> 02:54:03,050 But it wasn't until I started experimenting 3091 02:54:03,085 --> 02:54:04,825 with different types of vinegars, 3092 02:54:04,860 --> 02:54:08,360 some spices, and maybe some sweetness from some fruit, 3093 02:54:08,395 --> 02:54:10,810 but I actually started to enjoy the taste of it. 3094 02:54:10,845 --> 02:54:12,530 But see, that's the thing with this diet, 3095 02:54:12,565 --> 02:54:14,852 it takes time for you to recalibrate 3096 02:54:14,887 --> 02:54:17,373 and readjust yourself to actually 3097 02:54:17,408 --> 02:54:19,825 start to acquire a taste for plants. 3098 02:54:19,860 --> 02:54:23,750 So today, I'm gonna be making a sweet and sour kale salad. 3099 02:54:23,785 --> 02:54:25,117 So, let's go ahead and get started 3100 02:54:25,152 --> 02:54:26,450 on cuttin' up these vegetables. 3101 02:56:01,900 --> 02:56:03,850 Okay, so now I'm gonna add some beans. 3102 02:56:03,885 --> 02:56:05,495 I have some white beans here. 3103 02:56:05,530 --> 02:56:07,758 I've rinsed and drained these, but you can use 3104 02:56:07,793 --> 02:56:09,987 any type of bean that you have in your pantry. 3105 02:56:10,022 --> 02:56:12,080 So, go ahead and put those in there. 3106 02:56:12,115 --> 02:56:13,885 Now, this is ground flaxseed. 3107 02:56:13,920 --> 02:56:15,675 I like to put it in whenever I can. 3108 02:56:15,710 --> 02:56:18,740 This is great opportunity to put some ground flaxseed. 3109 02:56:18,775 --> 02:56:19,840 This is a teaspoon. 3110 02:56:23,520 --> 02:56:26,520 Then I'll go ahead and put my fruit and vegetables in there. 3111 02:56:37,060 --> 02:56:39,440 Now, I'll put a little bit of my tangy dressing, 3112 02:56:39,475 --> 02:56:41,040 give it a little bit of a shake. 3113 02:56:48,720 --> 02:56:49,905 Mm. 3114 02:56:49,940 --> 02:56:50,890 It's gonna be good. 3115 02:56:52,406 --> 02:56:54,560 Go ahead and toss this up a bit. 3116 02:56:58,155 --> 02:56:59,327 Gonna give this a try. 3117 02:57:02,945 --> 02:57:03,778 Mm. 3118 02:57:05,080 --> 02:57:07,380 So, that looks fantastic, let's give it a try. 3119 02:57:11,477 --> 02:57:12,310 Mm. 3120 02:57:13,240 --> 02:57:14,365 That is so good. 3121 02:57:14,400 --> 02:57:18,351 So, that's a relatively easy salad to make. 3122 02:57:20,690 --> 02:57:23,910 Today, I'm gonna be making a Spanish black bean soup. 3123 02:57:23,945 --> 02:57:27,130 I'm gonna go ahead and cook it in the slow cooker, 3124 02:57:27,165 --> 02:57:29,007 and then thing I like about a slow cooker, 3125 02:57:29,042 --> 02:57:30,815 if you one like I do, you can remove the pot, 3126 02:57:30,850 --> 02:57:32,840 you can go ahead and put all the vegetables in there, 3127 02:57:32,875 --> 02:57:34,405 throw it in the refrigerator, 3128 02:57:34,440 --> 02:57:35,690 and then fire it up in the morning 3129 02:57:35,725 --> 02:57:37,135 when you go about your day. 3130 02:57:37,170 --> 02:57:40,085 This particular recipe has a sweet potato, 3131 02:57:40,120 --> 02:57:43,000 an onion, a red bell pepper, jalapeno, 3132 02:57:43,035 --> 02:57:45,370 lime, garlic, and some cilantro. 3133 02:57:45,405 --> 02:57:46,168 So, let's go ahead 3134 02:57:46,203 --> 02:57:49,140 and start with cutting up the vegetables first. 3135 02:57:49,175 --> 02:57:51,240 I like to dice the peppers up kinda small. 3136 02:59:48,140 --> 02:59:50,530 Now, I saved the other half of the cilantro 3137 02:59:50,565 --> 02:59:52,115 for the garnish on top. 3138 02:59:52,150 --> 02:59:54,260 Go ahead and squeeze some lime into this. 3139 03:00:10,150 --> 03:00:11,685 Okay, so now it's time to go ahead 3140 03:00:11,720 --> 03:00:13,185 and add the rest of this stuff. 3141 03:00:13,220 --> 03:00:15,990 I've got a can of fire-roasted tomatoes. 3142 03:00:19,250 --> 03:00:24,090 My three cans of black beans, I rinse 'em, 3143 03:00:24,125 --> 03:00:25,840 and you know, of course, drain 'em. 3144 03:00:26,840 --> 03:00:27,740 Put them in there. 3145 03:00:28,610 --> 03:00:31,340 I've got some, a little bit of frozen corn, 3146 03:00:31,375 --> 03:00:32,980 you know, about 1/2 a cup. 3147 03:00:35,390 --> 03:00:37,690 Okay, now I add a little bit of salt. 3148 03:00:39,700 --> 03:00:40,800 It's optional, always. 3149 03:00:42,430 --> 03:00:43,810 Two teaspoons of cumin, 3150 03:00:46,560 --> 03:00:49,440 one teaspoon of chili powder, 3151 03:00:52,350 --> 03:00:56,890 and then, of course, 32 ounces of vegetable broth. 3152 03:01:03,674 --> 03:01:06,095 If you like a little bit more thick of a soup, 3153 03:01:06,130 --> 03:01:07,820 this is good, but if you want it a little more watery, 3154 03:01:07,855 --> 03:01:09,730 you might wanna add a little bit more. 3155 03:01:14,910 --> 03:01:16,030 Stir this up. 3156 03:01:19,160 --> 03:01:20,350 And the thing that I like about it, 3157 03:01:20,385 --> 03:01:21,975 it's really a colorful soup. 3158 03:01:22,010 --> 03:01:24,740 It's got the sweet potatoes, the red bell pepper, 3159 03:01:24,775 --> 03:01:27,230 the cilantro, you know, it's just, 3160 03:01:27,265 --> 03:01:28,135 and the black beans, 3161 03:01:28,170 --> 03:01:30,520 it's just a really, really pretty lookin' soup. 3162 03:01:33,360 --> 03:01:36,040 Now, you could either put this in your refrigerator 3163 03:01:37,430 --> 03:01:38,830 and fire it up the next day, 3164 03:01:39,790 --> 03:01:41,625 or let's go ahead and get it started. 3165 03:01:41,660 --> 03:01:44,060 I'm gonna put this on low for about eight hours. 3166 03:01:45,050 --> 03:01:47,660 Okay, so this has been cookin' for about eight hours on low. 3167 03:01:47,695 --> 03:01:49,260 Let's go ahead and check it out. 3168 03:01:50,500 --> 03:01:52,210 Mm, this looks great. 3169 03:01:53,600 --> 03:01:55,850 Mm, can't wait to dig into this. 3170 03:02:05,380 --> 03:02:08,750 Put a little bit of that cilantro that we cut up earlier, 3171 03:02:10,330 --> 03:02:14,260 and we usually like to serve it with a tortilla. 3172 03:02:16,060 --> 03:02:17,360 Go ahead and fold that up. 3173 03:02:19,660 --> 03:02:20,910 Now, let's check it out. 3174 03:02:24,140 --> 03:02:26,090 Ah, that smells awesome. 3175 03:02:28,060 --> 03:02:28,893 Mm. 3176 03:02:29,920 --> 03:02:31,335 This tastes great. 3177 03:02:31,370 --> 03:02:33,185 I'm sure your family's gonna dig this one. 3178 03:02:33,220 --> 03:02:35,720 There's a lot of vegan recipes that call for nuts. 3179 03:02:36,770 --> 03:02:38,495 Let's see what the experts say about this. 3180 03:02:38,530 --> 03:02:43,510 Let's say, we're not in that range of heart disease, 3181 03:02:43,545 --> 03:02:44,765 you know, plant-based diet, 3182 03:02:44,800 --> 03:02:47,735 I like my walnuts, I like my almonds, 3183 03:02:47,770 --> 03:02:52,170 and is there a point where you go, whoa, Craig, watch it? 3184 03:02:52,205 --> 03:02:53,615 - Yeah, so my stance on them 3185 03:02:53,650 --> 03:02:55,455 is that nuts are sort of maybe foods, 3186 03:02:55,490 --> 03:02:58,590 nuts, avocados, the other high-fat plants, 3187 03:02:58,625 --> 03:03:00,765 and that's because a lot of people 3188 03:03:00,800 --> 03:03:04,820 are working on weight loss, and clinically, 3189 03:03:05,960 --> 03:03:09,345 clinically, I just, there's something very unique 3190 03:03:09,380 --> 03:03:14,310 about people doing a low-fat whole food plant-based diet. 3191 03:03:14,345 --> 03:03:16,510 I'm asking them to give up their added fats, 3192 03:03:16,545 --> 03:03:17,435 I'm asking them to give up 3193 03:03:17,470 --> 03:03:20,165 their fatty cheese and their fatty meats, 3194 03:03:20,200 --> 03:03:23,940 and they still want that kinda creamy heaviness 3195 03:03:23,975 --> 03:03:24,905 to some of their food. 3196 03:03:24,940 --> 03:03:27,947 They gotta change their taste, but they're not there yet, 3197 03:03:27,982 --> 03:03:31,546 and they realize that a nut is a whole food 3198 03:03:31,581 --> 03:03:34,680 and you can blend up a cashew into a cheese sauce, 3199 03:03:34,715 --> 03:03:37,975 you can blend up a cashew into creamy soups, 3200 03:03:38,010 --> 03:03:41,390 you can put walnuts and make a pesto blah, blah, blah, 3201 03:03:41,425 --> 03:03:43,122 you know, every other recipe now, 3202 03:03:43,157 --> 03:03:44,785 suddenly, with 1/2 cup of nuts. 3203 03:03:44,820 --> 03:03:47,545 Guess what, they're not gonna lose weight. 3204 03:03:47,580 --> 03:03:49,950 They're not gonna get the maximal health benefit. 3205 03:03:49,985 --> 03:03:51,975 And that can be a big problem, 3206 03:03:52,010 --> 03:03:55,260 so I think for people looking for maximal weight loss 3207 03:03:56,550 --> 03:03:58,155 and people who have that type of goal, 3208 03:03:58,190 --> 03:04:00,890 I say, no nuts, you know, change your tastes, 3209 03:04:00,925 --> 03:04:02,325 get rid of the fatty creaminess, 3210 03:04:02,360 --> 03:04:04,840 but there's a lot of research on the flip side, 3211 03:04:04,875 --> 03:04:06,235 there's certainly a lot of research 3212 03:04:06,270 --> 03:04:10,080 associating nut intake with improved health outcomes. 3213 03:04:10,115 --> 03:04:12,145 So, I think if you go through a period 3214 03:04:12,180 --> 03:04:15,410 where you adapt your taste, you get to the healthy weight, 3215 03:04:15,445 --> 03:04:17,827 or you're at your healthy weight goal, 3216 03:04:17,862 --> 03:04:20,210 go ahead and add nuts back into your diet, 3217 03:04:20,245 --> 03:04:21,965 and that's my take on it, 3218 03:04:22,000 --> 03:04:23,525 and include them in your diet. 3219 03:04:23,560 --> 03:04:25,015 I think they can be very healthy. 3220 03:04:25,050 --> 03:04:27,595 But do it moderate, you know, do it sparingly. 3221 03:04:27,630 --> 03:04:31,620 - There've been a lot of things written recently about nuts, 3222 03:04:31,655 --> 03:04:33,632 many of which have been supported 3223 03:04:33,667 --> 03:04:35,610 by the nut companies themselves, 3224 03:04:37,040 --> 03:04:40,780 and nuts are loaded with saturated fat. 3225 03:04:41,820 --> 03:04:43,935 I suppose there's probably not a problem. 3226 03:04:43,970 --> 03:04:47,850 If somebody were to eat three walnut halves a day, okay? 3227 03:04:49,013 --> 03:04:49,811 Okay. 3228 03:04:49,846 --> 03:04:52,155 - But if Dr. Esselstyn ever says 3229 03:04:52,190 --> 03:04:55,380 that you can have two or three walnut halves, 3230 03:04:55,415 --> 03:04:57,280 that's not what people would remember. 3231 03:04:58,140 --> 03:05:00,550 Esselstyn said nuts are okay. 3232 03:05:00,585 --> 03:05:02,960 Nuts are highly addicting. 3233 03:05:02,995 --> 03:05:03,785 If I ever said that, 3234 03:05:03,820 --> 03:05:05,815 there'll be nuts in the glove compartment, 3235 03:05:05,850 --> 03:05:08,365 they'll be in the kitchen, the bathroom, 3236 03:05:08,400 --> 03:05:10,880 the bedroom, the hallway, the workbench, 3237 03:05:10,915 --> 03:05:13,075 and that's a lotta saturated fat. 3238 03:05:13,110 --> 03:05:16,160 And I'm very competitive for my patients, 3239 03:05:16,195 --> 03:05:17,310 I want them to do well, 3240 03:05:18,460 --> 03:05:22,090 and how many people do you know who eat one nut? 3241 03:05:22,125 --> 03:05:25,685 But I have seen a study, it's called PREDIMED, 3242 03:05:25,720 --> 03:05:29,160 done in Spain, they gave three different types of diets, 3243 03:05:29,195 --> 03:05:32,600 Mediterranean diet with oil, Mediterranean diet with nuts, 3244 03:05:32,635 --> 03:05:35,520 and then the fat diet they called low fat, 3245 03:05:35,555 --> 03:05:38,230 which was 39 and later 37%. 3246 03:05:39,270 --> 03:05:42,085 To qualify for the study, all the participants 3247 03:05:42,120 --> 03:05:44,900 had to have no evidence of cardiovascular disease. 3248 03:05:45,740 --> 03:05:47,345 At the end of five years, 3249 03:05:47,380 --> 03:05:49,550 every single one of those categories, 3250 03:05:49,585 --> 03:05:50,785 there were scores of patients 3251 03:05:50,820 --> 03:05:55,820 who had heart attacks, strokes, and death. 3252 03:05:55,860 --> 03:05:59,990 Higher number of strokes in the group on the low-fat diet, 3253 03:06:00,870 --> 03:06:03,195 but in that group with the nuts, 3254 03:06:03,230 --> 03:06:05,485 here you start with patients, 3255 03:06:05,520 --> 03:06:08,405 no demonstrated cardiovascular disease, 3256 03:06:08,440 --> 03:06:11,320 and scores of them develop, while eating nuts, 3257 03:06:12,420 --> 03:06:14,590 develop these cardiac events. 3258 03:06:15,770 --> 03:06:19,560 So, I have my reservations about wanting people 3259 03:06:19,595 --> 03:06:21,802 to eat all that saturated fat. 3260 03:06:21,837 --> 03:06:23,975 - I see a lot of vegan recipes 3261 03:06:24,010 --> 03:06:26,055 that they just automatically go to coconut, 3262 03:06:26,090 --> 03:06:28,100 coconut oils, you know, stuff like that. 3263 03:06:28,135 --> 03:06:28,898 - Yeah. 3264 03:06:28,933 --> 03:06:30,730 - It's coconut, like, white lardy lookin' thing. 3265 03:06:30,765 --> 03:06:32,327 - Yeah, yeah, bad. - Is good, bad? 3266 03:06:32,362 --> 03:06:33,890 - Yeah, no, coconut oil is bad. 3267 03:06:33,925 --> 03:06:34,715 So, coconut oil is one of 3268 03:06:34,750 --> 03:06:37,135 the rare plant sources of saturated fat. 3269 03:06:37,170 --> 03:06:39,980 So, most saturated fat comes from meat and dairy, 3270 03:06:40,015 --> 03:06:43,880 but palm kernel or palm oil, cocoa butter, 3271 03:06:43,915 --> 03:06:45,875 these tropical oils, and coconut oil 3272 03:06:45,910 --> 03:06:48,610 will raise your LDL cholesterol as bad as lard, 3273 03:06:48,645 --> 03:06:49,995 as bad as beef tallow. 3274 03:06:50,030 --> 03:06:52,405 Not as bad as butter, but yeah, it's bad. 3275 03:06:52,440 --> 03:06:54,510 I mean, so it raises your LDL, your bad cholesterol, 3276 03:06:54,545 --> 03:06:56,232 which is a primary risk factor for 3277 03:06:56,267 --> 03:06:57,885 number one killer of men and women, 3278 03:06:57,920 --> 03:07:01,280 you don't wanna be adding coconut oil to your daily diet. 3279 03:07:01,315 --> 03:07:06,160 - We have this addiction to fat or oil, 3280 03:07:06,195 --> 03:07:07,345 fat and oil. - Of course, yeah. 3281 03:07:07,380 --> 03:07:09,860 - We have, addiction has been part of our system 3282 03:07:09,895 --> 03:07:13,155 for generations almost. 3283 03:07:13,190 --> 03:07:16,190 So, vegetarians are limited because, as I say, 3284 03:07:16,225 --> 03:07:18,040 90% are still usin' dairy. 3285 03:07:18,880 --> 03:07:20,530 That's a serious compromise. 3286 03:07:21,460 --> 03:07:24,270 And vegans are not using diary, 3287 03:07:25,380 --> 03:07:27,135 they, well, like vegetarians too, 3288 03:07:27,170 --> 03:07:28,890 they just add back a lotta oil. 3289 03:07:31,140 --> 03:07:32,155 - Today, I'm gonna be making 3290 03:07:32,190 --> 03:07:35,320 creamy butternut squash mushroom risotto. 3291 03:07:35,355 --> 03:07:38,142 I'm gonna be using one butternut squash, 3292 03:07:38,177 --> 03:07:40,895 four cloves of garlic, I've got some kale, 3293 03:07:40,930 --> 03:07:45,170 I've got some onion here, I got eight ounces of mushrooms. 3294 03:07:45,205 --> 03:07:48,120 I'm gonna be using one cup of Arborio rice 3295 03:07:48,155 --> 03:07:50,192 to three cups of vegetable broth. 3296 03:07:50,227 --> 03:07:52,203 The first thing I usually like to do 3297 03:07:52,238 --> 03:07:54,145 is to start getting the broth warm. 3298 03:07:54,180 --> 03:07:56,180 So, let's go ahead and get that started. 3299 03:07:58,689 --> 03:08:00,580 I'm gonna go ahead and put this on low, 3300 03:08:02,140 --> 03:08:04,750 and now it's time to start cuttin' up the vegetables 3301 03:08:04,785 --> 03:08:06,550 and gettin' 'em into the frying pan. 3302 03:08:26,730 --> 03:08:27,765 There, so I've cut this up. 3303 03:08:27,800 --> 03:08:29,660 I'm gonna go ahead and save the other half 3304 03:08:29,695 --> 03:08:31,520 of the butternut squash for another meal. 3305 03:08:38,987 --> 03:08:41,987 Go ahead and cut up these mushrooms. 3306 03:09:25,330 --> 03:09:27,130 Okay, I'm gonna go ahead and save this kale 3307 03:09:27,165 --> 03:09:28,795 for just a little bit later, 3308 03:09:28,830 --> 03:09:31,240 but we'll get these vegetables fryin' up a bit. 3309 03:09:32,322 --> 03:09:35,650 I like to get 'em caramelized a little bit, 3310 03:09:35,685 --> 03:09:38,230 so they have that nice flavor. 3311 03:09:39,790 --> 03:09:41,770 It's already startin' to look really beautiful. 3312 03:09:41,805 --> 03:09:43,740 You got the butternut squash in there, 3313 03:09:43,775 --> 03:09:46,065 the brown of the baby bellas, 3314 03:09:46,100 --> 03:09:48,595 a little bit of those onions in there. 3315 03:09:48,630 --> 03:09:51,055 Mm, it's startin' to smell really good. 3316 03:09:51,090 --> 03:09:55,171 Now, I always have a little bit of vegetable broth on hand, 3317 03:09:55,206 --> 03:09:59,253 so if I need to put just a little bit of moisture in there, 3318 03:10:01,990 --> 03:10:02,788 I can. 3319 03:10:02,823 --> 03:10:04,980 Now, I like to put in a little bit of pepper, 3320 03:10:09,733 --> 03:10:10,783 a little bit of salt. 3321 03:10:12,610 --> 03:10:14,855 Okay, these are comin' along real nice, 3322 03:10:14,890 --> 03:10:17,990 but every so often, I add a little bit more 3323 03:10:18,025 --> 03:10:19,275 of my vegetable broth. 3324 03:10:19,310 --> 03:10:21,660 Now, this is not the broth from the three cups. 3325 03:10:21,695 --> 03:10:22,855 This is separate from the broth. 3326 03:10:22,890 --> 03:10:26,490 It's just to keep all of this sauteing happening 3327 03:10:26,525 --> 03:10:27,865 and not burning it. 3328 03:10:27,900 --> 03:10:31,410 So, just keep adding a little bit more of the broth. 3329 03:10:31,445 --> 03:10:32,805 And the whole trick of it is, 3330 03:10:32,840 --> 03:10:35,520 is to try to get those butternut squash kinda soft, 3331 03:10:35,555 --> 03:10:37,170 a little bit more creamy tasting. 3332 03:10:40,450 --> 03:10:41,325 But it all kinda depends 3333 03:10:41,360 --> 03:10:43,410 on the size of the butternut squash, 3334 03:10:43,445 --> 03:10:44,915 the pieces that you make, 3335 03:10:44,950 --> 03:10:47,470 but these are still kinda not quite cooked all the way. 3336 03:10:47,505 --> 03:10:49,720 So, I wanna make sure they get nice and soft. 3337 03:10:52,680 --> 03:10:54,230 Of course, one way to check it out 3338 03:10:54,265 --> 03:10:55,780 is to just go ahead and grab one. 3339 03:10:58,400 --> 03:11:01,200 Mm, yeah, it's almost there, almost there, 3340 03:11:02,400 --> 03:11:03,198 so we're comin' along. 3341 03:11:03,233 --> 03:11:04,330 Now see, it's startin' to dry up a little, 3342 03:11:04,365 --> 03:11:06,845 but you can hear it, so I'll go ahead 3343 03:11:06,880 --> 03:11:09,230 and add just a little bit more vegetable broth. 3344 03:11:13,297 --> 03:11:14,130 There. 3345 03:11:26,960 --> 03:11:31,340 Mm, I can smell the garlic, the onions, those mushrooms, ah, 3346 03:11:32,570 --> 03:11:35,260 and the butternut squash, it's comin' along real good. 3347 03:11:40,400 --> 03:11:42,832 See, there's just a little bit of moisture in there. 3348 03:11:42,867 --> 03:11:43,725 You can just kinda see it, 3349 03:11:43,760 --> 03:11:45,435 it's just at the bottom of the pan. 3350 03:11:45,470 --> 03:11:48,734 That means I'm okay, but once you start to hear it 3351 03:11:48,769 --> 03:11:50,165 startin' to scorch a little bit, 3352 03:11:50,200 --> 03:11:53,250 go ahead and add a little bit more vegetable broth. 3353 03:11:53,285 --> 03:11:55,085 This is lookin' really good. 3354 03:11:55,120 --> 03:11:57,380 Okay, the vegetables are comin' along really good. 3355 03:12:00,436 --> 03:12:02,900 So, I'm gonna go ahead and push 'em all to one side. 3356 03:12:04,270 --> 03:12:05,420 Get my rice in there. 3357 03:12:13,563 --> 03:12:17,230 Just put a little bit of the broth in there. 3358 03:12:20,650 --> 03:12:22,090 All I wanna do is just kinda 3359 03:12:23,260 --> 03:12:26,220 get the rice to be a little bit more translucent, 3360 03:12:26,255 --> 03:12:29,315 just kinda crisp it up a little bit. 3361 03:12:29,350 --> 03:12:31,400 Go ahead and add a little bit more broth. 3362 03:12:46,270 --> 03:12:49,760 I'm adding just a little bit of the broth in there 3363 03:12:49,795 --> 03:12:53,250 just to kinda get the rice to sizzle a little bit. 3364 03:12:53,460 --> 03:12:58,460 Okay, I'm gonna put a teaspoon of thyme over everything. 3365 03:13:01,980 --> 03:13:05,320 Then I've got a 1/2 teaspoon of white wine vinegar, 3366 03:13:07,870 --> 03:13:09,825 just kinda put that all around, 3367 03:13:09,860 --> 03:13:12,140 just a little bit of salt in this rice, 3368 03:13:13,120 --> 03:13:14,370 little bit of the pepper, 3369 03:13:16,490 --> 03:13:17,890 get a little bit more broth. 3370 03:13:20,690 --> 03:13:22,820 So yeah, it does take a little bit of time. 3371 03:13:24,600 --> 03:13:27,059 Okay, these are lookin' real good. 3372 03:13:27,094 --> 03:13:29,020 I usually like to go one cup at a time, 3373 03:13:29,055 --> 03:13:30,620 again, this is pretty hot broth. 3374 03:13:32,218 --> 03:13:33,370 I go one cup at a time. 3375 03:13:38,840 --> 03:13:41,450 Now, I'm gonna start mixin' the vegetables all together. 3376 03:13:49,200 --> 03:13:50,750 You know, risotto always one of those things, 3377 03:13:50,785 --> 03:13:52,755 you just kinda have to take your time, 3378 03:13:52,790 --> 03:13:55,720 add a little bit of water, keep stirring it. 3379 03:13:55,755 --> 03:13:56,635 It's a little bit of work, 3380 03:13:56,670 --> 03:13:58,470 but you know what, it's so worth it. 3381 03:14:01,750 --> 03:14:04,650 I can feel the rice is already startin' to absorb up. 3382 03:14:06,200 --> 03:14:07,620 See, I got a little bit of water there, 3383 03:14:07,655 --> 03:14:09,170 see how there's water in there? 3384 03:14:10,090 --> 03:14:12,740 So, I just gotta keep stirrin' it. 3385 03:14:12,775 --> 03:14:13,840 Just keep stirrin' it. 3386 03:14:14,830 --> 03:14:17,860 Okay, see the, it's just startin' to dry up a little bit, 3387 03:14:17,895 --> 03:14:20,667 so I'm just gonna keep stirrin' it just a little bit longer, 3388 03:14:20,702 --> 03:14:23,440 but I know I'm gonna put a little bit more broth in there. 3389 03:14:25,960 --> 03:14:27,400 Okay, it's time to get another, 3390 03:14:30,710 --> 03:14:35,045 another cup of broth, add it in there. 3391 03:14:35,080 --> 03:14:38,120 So, it might feel a little bit soupy, but that's okay. 3392 03:14:38,155 --> 03:14:41,160 That rice is gonna go ahead and absorb all that broth 3393 03:14:41,195 --> 03:14:42,560 and is it gonna taste great. 3394 03:14:43,867 --> 03:14:48,076 Okay, it's startin' to soak up again, see? 3395 03:14:48,111 --> 03:14:50,780 See how it's soakin' up, there's no more water in there? 3396 03:14:50,815 --> 03:14:52,880 So then, I'll go ahead and get another cup 3397 03:14:56,813 --> 03:15:01,000 of broth and just reintroduce it back in again 3398 03:15:01,035 --> 03:15:02,100 and continue stirrin'. 3399 03:15:03,760 --> 03:15:04,905 I know this looks a little soupy, 3400 03:15:04,940 --> 03:15:06,940 but you have to be patient with risotto. 3401 03:15:08,525 --> 03:15:10,005 All right. 3402 03:15:10,040 --> 03:15:11,920 That broth is soaked up again. 3403 03:15:13,880 --> 03:15:16,350 I'll go ahead and put a little bit more in there. 3404 03:15:16,385 --> 03:15:17,365 So this, I've actually used 3405 03:15:17,400 --> 03:15:19,320 a little bit more broth than I normally do 3406 03:15:19,355 --> 03:15:22,547 because I'm using a frying pan, 3407 03:15:22,582 --> 03:15:25,391 risotto is all about moisture, 3408 03:15:25,426 --> 03:15:28,200 so it tells you when it's done. 3409 03:15:31,230 --> 03:15:34,680 Now, I'll go ahead and add my chopped up kale. 3410 03:15:38,010 --> 03:15:39,940 You know, and this is totally up to you. 3411 03:15:41,773 --> 03:15:43,073 Go ahead and stir this in. 3412 03:15:45,550 --> 03:15:46,715 You know, somebody once asked me, 3413 03:15:46,750 --> 03:15:49,970 how much liquid does it really take to make good risotto. 3414 03:15:50,005 --> 03:15:52,690 You know, the rice tells you how much you need, 3415 03:15:52,725 --> 03:15:53,875 but the basic rule of thumb 3416 03:15:53,910 --> 03:15:56,180 is one cup to three cup of broth, 3417 03:15:57,080 --> 03:15:59,040 but if I'm usin' a fryin' pan like I did, 3418 03:15:59,075 --> 03:16:01,387 I ended up using a fourth cup. 3419 03:16:01,422 --> 03:16:03,665 So, it all depends on the rice. 3420 03:16:03,700 --> 03:16:05,830 You wanna get the rice so it's nice and tender, 3421 03:16:05,865 --> 03:16:08,210 but let's go ahead and give this a taste. 3422 03:16:18,610 --> 03:16:20,660 Put a little bit of kale on top of there, 3423 03:16:21,950 --> 03:16:23,250 and let's give this a try. 3424 03:16:27,360 --> 03:16:28,193 Mm. 3425 03:16:29,380 --> 03:16:30,213 Very good. 3426 03:16:32,110 --> 03:16:34,480 That is awesome, it takes a little while, 3427 03:16:34,515 --> 03:16:37,502 it is a little bit labor-intensive, 3428 03:16:37,537 --> 03:16:40,490 but you know, it is well worth it, mm. 3429 03:16:41,530 --> 03:16:44,160 Can you explain why we need fiber so much? 3430 03:16:44,195 --> 03:16:46,375 - Oh, fiber is critically important. 3431 03:16:46,410 --> 03:16:49,510 And when I say fiber, I mean fiber containing foods, 3432 03:16:49,545 --> 03:16:50,795 not fiber supplements. 3433 03:16:50,830 --> 03:16:52,785 I know people tend to think of fiber 3434 03:16:52,820 --> 03:16:54,740 as just kind of intestinal regularity, 3435 03:16:54,775 --> 03:16:56,195 and that's what we used to think, 3436 03:16:56,230 --> 03:17:00,280 but now, we realize that no, it has critical, 3437 03:17:00,697 --> 03:17:03,091 it's critically important, not just for gut health, 3438 03:17:03,126 --> 03:17:05,484 but throughout our body, see, so. 3439 03:17:05,519 --> 03:17:07,672 - Fiber and, it's called resistance starch, 3440 03:17:07,707 --> 03:17:10,448 both only found in abundance in whole plant foods, 3441 03:17:10,858 --> 03:17:12,103 these are probiotics. 3442 03:17:12,138 --> 03:17:14,756 This is what are good bacteria eats 3443 03:17:14,923 --> 03:17:18,117 so that hey thrive, and what to do with it, fiber, 3444 03:17:18,267 --> 03:17:20,688 is the produce these short chain fattty acids 3445 03:17:21,055 --> 03:17:22,491 like butyrate and propionate, 3446 03:17:22,526 --> 03:17:24,028 then they are absorbed back in our system, 3447 03:17:24,063 --> 03:17:25,161 circulate throughout our body 3448 03:17:25,196 --> 03:17:26,998 and have all sorts of beneficial effects, 3449 03:17:27,033 --> 03:17:28,770 and so, improves our immunity, 3450 03:17:29,144 --> 03:17:32,513 may improve mental health, may improve, I mean, 3451 03:17:32,690 --> 03:17:35,132 has these anti-cancer properties, 3452 03:17:35,138 --> 03:17:37,015 not just in the gut, but throughout the body, 3453 03:17:37,065 --> 03:17:39,186 and so, as we learn more and more 3454 03:17:39,221 --> 03:17:41,308 how important our gut microbiome, 3455 03:17:41,341 --> 03:17:43,948 the kind of friendly flora in our gut is, 3456 03:17:43,983 --> 03:17:47,366 realize, well how we do best support our gut bacteria. 3457 03:17:47,645 --> 03:17:51,209 It's all about fiber and resistance starch-packed foods, 3458 03:17:51,251 --> 03:17:54,035 and so that's legumes, beans, split peas, chickpeas, 3459 03:17:54,070 --> 03:17:56,819 and lentils, whole grains, fruits, and vegetables, 3460 03:17:56,865 --> 03:17:59,230 you know nuts and seeds, herbs and spices, 3461 03:17:59,296 --> 03:18:01,143 real food that grows out of the ground, 3462 03:18:01,159 --> 03:18:04,486 these are the healthiest choices and one of the main reasons 3463 03:18:04,736 --> 03:18:08,396 may be because they feed our good gut flora 3464 03:18:08,405 --> 03:18:09,238 and that has all these kinda 3465 03:18:09,396 --> 03:18:11,979 knock on benefits throughout our body. 3466 03:18:15,254 --> 03:18:16,907 - You know red beans and rice 3467 03:18:16,942 --> 03:18:18,561 is always a favorite at my house, 3468 03:18:18,577 --> 03:18:20,144 and the thing I like about it 3469 03:18:20,151 --> 03:18:21,792 it's really easy to make. 3470 03:18:22,101 --> 03:18:25,434 It usually takes a bell pepper, celery stalk, 3471 03:18:25,668 --> 03:18:29,701 some garlic, of course, some red beans, and some spices, 3472 03:18:29,759 --> 03:18:32,075 but usually before I start doing all this, 3473 03:18:32,110 --> 03:18:33,708 I get started on my rice 3474 03:18:35,016 --> 03:18:37,124 because it takes time to get going 3475 03:18:37,257 --> 03:18:40,081 Today I'm gonna be going with long brown grain 3476 03:18:40,116 --> 03:18:43,465 I usually start with one cup of the rice 3477 03:18:45,226 --> 03:18:47,981 to a two cups of vegetable broth. 3478 03:18:48,373 --> 03:18:51,780 Now, here's the thing, the vegetable broth with the rice 3479 03:18:51,815 --> 03:18:54,922 tends to give it a little bit more flavor. 3480 03:18:57,340 --> 03:19:01,340 So again it's one cup rice, to two cups broth. 3481 03:19:02,173 --> 03:19:05,107 We'll give that a little bit of a stir, 3482 03:19:06,605 --> 03:19:10,355 get some of that rice down that's hangin' up on the sides. 3483 03:19:14,306 --> 03:19:16,739 And we'll go ahead and get this started. 3484 03:19:18,172 --> 03:19:20,078 Like I said. I'm only gonna use 3485 03:19:20,087 --> 03:19:21,986 one bell pepper for this recipe, 3486 03:19:22,004 --> 03:19:25,521 So, we'll go ahead and save this other half for another meal. 3487 03:19:46,286 --> 03:19:49,086 Let's go ahead put some garlic in there. 3488 03:20:33,759 --> 03:20:36,492 So, now I've got all vegetables all chopped up 3489 03:20:36,686 --> 03:20:38,726 I got my celery, I got my bell pepper, 3490 03:20:38,778 --> 03:20:42,295 I got my onion all chopped up, I even minced up some garlic, 3491 03:20:42,330 --> 03:20:45,304 so let's go ahead and stir fry this up a little bit. 3492 03:20:45,339 --> 03:20:46,683 First thing I do 3493 03:20:46,866 --> 03:20:49,474 Is put a little vegetable broth in there. 3494 03:20:53,400 --> 03:20:54,908 I can always add more. 3495 03:20:56,351 --> 03:20:59,525 Usually, I like to go with a couple tablespoons, 3496 03:20:59,534 --> 03:21:01,517 Of nutritional yeast. 3497 03:21:02,126 --> 03:21:03,859 A couple tablespoons. 3498 03:21:07,685 --> 03:21:10,068 a teaspoon of onion powder, 3499 03:21:14,819 --> 03:21:17,147 just a pinch of pepper, 3500 03:21:19,489 --> 03:21:20,756 a little bit of salt. 3501 03:21:22,889 --> 03:21:24,256 You can either go with some chili powder 3502 03:21:24,291 --> 03:21:26,230 or you can go with some srirachi. 3503 03:21:26,272 --> 03:21:29,881 I like srirachi, so that's what we're gonna go with today. 3504 03:21:29,897 --> 03:21:31,296 Just one tablespoon. 3505 03:21:38,113 --> 03:21:40,755 So, we'll go ahead and stir this up a bit. 3506 03:21:47,558 --> 03:21:50,240 Now, you can always add some more broth as needed. 3507 03:21:50,275 --> 03:21:52,923 But it's good to get these onions and everything 3508 03:21:52,958 --> 03:21:55,673 to caramelize a little bit, work together, 3509 03:22:02,696 --> 03:22:04,489 While that's sauteing a little bit, 3510 03:22:04,524 --> 03:22:06,935 I'll go ahead and cut up a little bit of cilantro. 3511 03:22:15,335 --> 03:22:18,043 So, I've been sauteing the vegetables up, 3512 03:22:18,078 --> 03:22:20,840 and the thing I like to look for 3513 03:22:20,875 --> 03:22:23,708 is just where that the liquid is just disappeared 3514 03:22:23,733 --> 03:22:26,072 you know, the broth that we put in from earlier. 3515 03:22:26,107 --> 03:22:29,482 You want it more of a sauce and a watery vegetable mix. 3516 03:22:31,483 --> 03:22:33,818 So yeah that's lookin' real good. 3517 03:22:33,853 --> 03:22:36,428 So, now we'll go ahead and add the beans. 3518 03:22:38,600 --> 03:22:40,250 We'll stir these in. 3519 03:22:46,250 --> 03:22:47,539 I like to kind of fold 'em. 3520 03:22:47,574 --> 03:22:49,574 I don't want to break up the beans too much. 3521 03:22:52,847 --> 03:22:55,291 Okay, so this is cookin' up real nice, 3522 03:22:55,415 --> 03:22:57,135 warmin' everything up. 3523 03:22:57,218 --> 03:22:59,384 Now, let's go ahead and check on that rice 3524 03:22:59,419 --> 03:23:00,744 to see how that's doin'. 3525 03:23:00,779 --> 03:23:02,645 Mm, this is smellin' awesome. 3526 03:23:04,070 --> 03:23:05,521 And you see, you got 3527 03:23:05,556 --> 03:23:08,231 just a little bit of liquid down at the bottom, 3528 03:23:08,264 --> 03:23:09,737 which is okay 'cause the rice, 3529 03:23:09,772 --> 03:23:12,163 the starch will start to absorb some of that. 3530 03:23:13,222 --> 03:23:16,064 Let's go check on this rice to see how it's doin' 3531 03:23:16,610 --> 03:23:17,932 Lookin' pretty good. 3532 03:23:17,965 --> 03:23:20,232 We'll go ahead and fluff this up. 3533 03:23:27,459 --> 03:23:29,309 Lookin' pretty good. 3534 03:23:30,108 --> 03:23:34,362 And I usually like to cut up a little bit of lemon in there. 3535 03:23:50,987 --> 03:23:51,820 Mm. 3536 03:23:53,020 --> 03:23:56,187 It's lookin' really good, really good. 3537 03:24:00,141 --> 03:24:02,758 Then I finish it off with some cilantro. 3538 03:24:02,850 --> 03:24:04,930 Again, this is totally up to you, 3539 03:24:05,439 --> 03:24:08,986 But I love the taste of cilantro. 3540 03:24:09,718 --> 03:24:11,603 Let's get some rice. 3541 03:24:15,027 --> 03:24:16,477 Mm. 3542 03:24:17,577 --> 03:24:19,960 And then the beans. 3543 03:24:23,519 --> 03:24:24,988 And there you have it 3544 03:24:24,997 --> 03:24:26,295 That looks amazing. 3545 03:24:26,330 --> 03:24:28,560 Let's go ahead and check it out. 3546 03:24:31,569 --> 03:24:36,542 Mm, so again, this is really relatively easy meal to make. 3547 03:24:37,308 --> 03:24:39,179 It doesn't take much work. 3548 03:24:40,905 --> 03:24:42,547 Mm, so good. 3549 03:24:42,738 --> 03:24:43,828 - There's still a lotta people 3550 03:24:43,863 --> 03:24:47,161 that believe that dairy creates strong bones, you know, 3551 03:24:47,196 --> 03:24:50,460 it's just like it's embedded into our brain somehow, 3552 03:24:50,495 --> 03:24:53,150 either through school or milk or, I'm not sure. 3553 03:24:53,185 --> 03:24:53,948 Can you please explain? 3554 03:24:53,983 --> 03:24:56,900 - Well, it's an advertising campaign. 3555 03:24:56,935 --> 03:24:58,595 And so, it's a marketing ploy. 3556 03:24:58,630 --> 03:25:01,195 If you look at the science, if you do meta analysis, 3557 03:25:01,230 --> 03:25:04,010 milk does not appear to protect against hip fracture risk, 3558 03:25:04,045 --> 03:25:05,027 whether you're drinking it as an adult, 3559 03:25:05,062 --> 03:25:06,010 whether you're drinking it as a teen, 3560 03:25:06,045 --> 03:25:06,975 doesn't matter, doesn't work. 3561 03:25:07,010 --> 03:25:09,840 In fact, it may actually increase fracture risk. 3562 03:25:09,875 --> 03:25:12,085 A few years ago, Swedish researchers 3563 03:25:12,120 --> 03:25:14,320 looked at more 100,000 men and women, followed for years, 3564 03:25:14,355 --> 03:25:16,100 and found that milk drinking women, for example, 3565 03:25:16,135 --> 03:25:18,355 had higher rates of total mortality, 3566 03:25:18,390 --> 03:25:20,890 meaning they live significantly shorter lives, 3567 03:25:20,925 --> 03:25:22,565 more cancer, more heart disease, 3568 03:25:22,600 --> 03:25:25,760 and more fractures, all right, more milk, more fractures. 3569 03:25:25,795 --> 03:25:26,558 - It's the opposite. 3570 03:25:26,593 --> 03:25:29,630 - Milk drinking men also had higher rates of death, 3571 03:25:29,665 --> 03:25:30,912 which may help explain why countries 3572 03:25:30,947 --> 03:25:32,125 with the highest milk consumption 3573 03:25:32,160 --> 03:25:34,735 also have the highest hip fracture rates. 3574 03:25:34,770 --> 03:25:36,420 Could be other things, but I mean, bottom line, 3575 03:25:36,455 --> 03:25:38,260 there's no protection against 3576 03:25:40,360 --> 03:25:43,060 osteoporotic fractures with milk consumption. 3577 03:25:43,095 --> 03:25:44,175 There's certainly things we can do, 3578 03:25:44,210 --> 03:25:48,140 but that's just unfortunate marketing ploy. 3579 03:25:48,175 --> 03:25:49,575 - If you look at the relationship 3580 03:25:49,610 --> 03:25:51,615 between calcium intake across countries 3581 03:25:51,650 --> 03:25:54,300 and bone fractures, for example, the more calcium, 3582 03:25:54,335 --> 03:25:56,950 the more bone fractures in observational studies, 3583 03:25:56,985 --> 03:26:01,950 so it's not quite the great health benefit 3584 03:26:03,350 --> 03:26:05,325 that we understand it to be 3585 03:26:05,360 --> 03:26:06,958 or that we think it, that we've been taught, 3586 03:26:06,993 --> 03:26:08,556 let me put it that way. - Yeah, we've been- 3587 03:26:08,591 --> 03:26:09,354 - Taught. 3588 03:26:09,389 --> 03:26:11,263 - Embedded in our schools and- 3589 03:26:11,298 --> 03:26:12,061 Yeah. 3590 03:26:12,096 --> 03:26:13,705 Can you please explain 3591 03:26:13,740 --> 03:26:17,150 this misconception of the milk, strong bone? 3592 03:26:17,185 --> 03:26:19,575 - Yeah, well, that's a total fallacy. 3593 03:26:19,610 --> 03:26:21,600 As a matter of fact, there's a Harvard study 3594 03:26:21,635 --> 03:26:23,300 and there's an Australian study 3595 03:26:24,340 --> 03:26:26,495 about which clearly shows that the patients 3596 03:26:26,530 --> 03:26:29,928 who are taking a greater amount of milk are more likely 3597 03:26:29,963 --> 03:26:34,400 to have fracture to their humerus and so forth. 3598 03:26:35,530 --> 03:26:37,890 So, if you're gonna talk about milk, 3599 03:26:37,925 --> 03:26:39,065 what you really have to say 3600 03:26:39,100 --> 03:26:41,585 that is totally truthful about it, 3601 03:26:41,620 --> 03:26:44,570 milk was designed as the ideal calf food. 3602 03:26:45,740 --> 03:26:49,600 If you're gonna take a calf and in six or eight months 3603 03:26:49,635 --> 03:26:53,460 grow it into a 600-pound animal, that's milk. 3604 03:26:54,560 --> 03:26:56,425 That's what it was designed for. 3605 03:26:56,460 --> 03:26:58,520 Cow's milk was never designed for humans. 3606 03:26:58,555 --> 03:26:59,905 I mean, there's studies that show 3607 03:26:59,940 --> 03:27:02,925 it accelerates cardiovascular disease, 3608 03:27:02,960 --> 03:27:05,875 look at the saturated fat in cheese, milk, 3609 03:27:05,910 --> 03:27:09,100 look what casein does from the cancer standpoint. 3610 03:27:09,135 --> 03:27:12,012 Yeah, it's definitely a food that we don't want. 3611 03:27:12,047 --> 03:27:14,890 - You know, when you're 54 years old, you see cuts- 3612 03:27:14,925 --> 03:27:15,688 - That's right. 3613 03:27:15,723 --> 03:27:17,150 - And you go, I know how long that's gonna take. 3614 03:27:17,185 --> 03:27:17,948 - Right, right. 3615 03:27:17,983 --> 03:27:20,195 - And you just have it in your head, it happens, 3616 03:27:20,230 --> 03:27:24,783 I heal 50% faster, and I don't wanna preach 50%, but it. 3617 03:27:27,270 --> 03:27:29,475 - I have a word for that, by the way, 3618 03:27:29,510 --> 03:27:31,680 I'm also aware that that would happens, 3619 03:27:31,715 --> 03:27:33,330 we see it in many different ways. 3620 03:27:34,670 --> 03:27:39,670 I say the default position of the body at all times, 3621 03:27:39,860 --> 03:27:42,470 the default position is to create health, 3622 03:27:43,390 --> 03:27:45,485 create and restore health, 3623 03:27:45,520 --> 03:27:49,144 if, and it's a big if, if we ate the right food. 3624 03:27:50,280 --> 03:27:51,455 The body can't, you know, 3625 03:27:51,490 --> 03:27:54,180 even when we're eating the wrong food, 3626 03:27:54,215 --> 03:27:55,795 the body struggles to heal. 3627 03:27:55,830 --> 03:27:56,995 - Because it's fighting something else. 3628 03:27:57,030 --> 03:27:59,180 - Because it's now, but now it's spent so much energy 3629 03:27:59,215 --> 03:28:01,330 fighting this other stuff, so it's gonna be slower 3630 03:28:01,365 --> 03:28:03,215 and less efficient, et cetera, et cetera. 3631 03:28:03,250 --> 03:28:05,910 If we give it the right food, we will heal faster. 3632 03:28:05,945 --> 03:28:09,047 I can give you a specific example of my own. 3633 03:28:09,082 --> 03:28:12,115 Just a year ago, the day before Christmas, 3634 03:28:12,150 --> 03:28:14,510 I went out to play some handball with my grandsons. 3635 03:28:14,545 --> 03:28:15,308 Okay. 3636 03:28:15,343 --> 03:28:18,520 - And I used to play it some, but they were very good, 3637 03:28:18,555 --> 03:28:21,492 they were 21 and 22, something like that, 3638 03:28:21,527 --> 03:28:24,395 and my son, very active, very athletic, 3639 03:28:24,430 --> 03:28:26,520 outstanding athletes, always eatin' this stuff- 3640 03:28:26,555 --> 03:28:27,353 - And I'm sorry- - By the way. 3641 03:28:27,388 --> 03:28:28,280 - And how old are you? 3642 03:28:28,315 --> 03:28:29,078 - 83. 3643 03:28:29,113 --> 03:28:30,070 - 83, you're out playin' ball. 3644 03:28:30,105 --> 03:28:31,112 - 82, last year. 3645 03:28:31,945 --> 03:28:32,778 - So anyhow- 3646 03:28:32,813 --> 03:28:33,576 - 82? 3647 03:28:33,611 --> 03:28:36,255 - Yeah, so, I'm out to play some racketball, 3648 03:28:36,290 --> 03:28:38,900 and I just wanna get a point on 'em if I could 3649 03:28:38,935 --> 03:28:40,130 'cause they're really good. 3650 03:28:40,165 --> 03:28:40,928 - They're quick. 3651 03:28:40,963 --> 03:28:42,780 - I'm not as quick as they are now, obviously. 3652 03:28:42,815 --> 03:28:44,617 And I went flippin' through the air 3653 03:28:44,652 --> 03:28:46,420 and landed on my hip and broke my hip. 3654 03:28:46,455 --> 03:28:47,270 - You did? 3655 03:28:47,305 --> 03:28:48,051 - I did. 3656 03:28:48,086 --> 03:28:50,230 I broke my hip, and you know, that's bad news. 3657 03:28:50,265 --> 03:28:51,960 Someone my age, they say, oh, you see, 3658 03:28:51,995 --> 03:28:53,215 it's over now for you. 3659 03:28:53,250 --> 03:28:55,500 That's the cause of very high mortality. 3660 03:28:55,535 --> 03:28:56,298 - Yeah. 3661 03:28:56,333 --> 03:28:57,715 - And you don't heal very fast. 3662 03:28:57,750 --> 03:28:59,510 - So, you broke your hip a year ago? 3663 03:28:59,545 --> 03:29:01,270 - Yeah, it was one day before Christmas, 3664 03:29:01,305 --> 03:29:02,675 and not even a year. 3665 03:29:02,710 --> 03:29:05,005 So, you know, it was gonna take me 3666 03:29:05,040 --> 03:29:07,550 supposedly six months to a year to recover, 3667 03:29:08,630 --> 03:29:11,120 you know, that's what the story was. 3668 03:29:11,155 --> 03:29:13,575 And so, I went down to the hospital. 3669 03:29:13,610 --> 03:29:16,333 There was a hospital across the lake over there. 3670 03:29:16,368 --> 03:29:19,149 And the doctor, he's a bone doctor, 3671 03:29:19,184 --> 03:29:21,895 he didn't know what I know, by the way, 3672 03:29:21,930 --> 03:29:24,910 but in any case, he did an operation, put a couple pins, 3673 03:29:24,945 --> 03:29:27,570 he was gonna put a couple pins in my bone, right? 3674 03:29:27,605 --> 03:29:28,815 We came out of the operating room, 3675 03:29:28,850 --> 03:29:30,680 I'm still, you know, anesthetized, I guess, 3676 03:29:30,715 --> 03:29:33,810 and he saw Karen and he goes like that. 3677 03:29:33,845 --> 03:29:35,452 And so, he said, your husband, 3678 03:29:35,487 --> 03:29:37,025 I mean, Karen can tell ya, 3679 03:29:37,060 --> 03:29:39,660 your husband has really strong bones for someone his age. 3680 03:29:39,695 --> 03:29:41,610 I haven't quite seen that thing before. 3681 03:29:42,500 --> 03:29:45,670 And so, she says to him, well do you know why that's so? 3682 03:29:45,705 --> 03:29:46,468 - Yeah. 3683 03:29:46,503 --> 03:29:47,876 - Because he doesn't use dairy. 3684 03:29:47,911 --> 03:29:49,215 Which is exactly the opposite 3685 03:29:49,250 --> 03:29:51,210 of what he tells all his other patients. 3686 03:29:51,245 --> 03:29:52,110 I don't use dairy. 3687 03:29:53,792 --> 03:29:55,261 He said my bones were so strong 3688 03:29:55,296 --> 03:29:56,730 that he put another pin in it. 3689 03:29:56,765 --> 03:29:58,255 He put four pins in it. 3690 03:29:58,290 --> 03:30:00,472 - He could, he had some good bone to work with. 3691 03:30:00,507 --> 03:30:02,655 - He had good bone to work with and he was amazed. 3692 03:30:02,690 --> 03:30:04,470 I go back then for the checkup, 3693 03:30:05,420 --> 03:30:07,900 and I know what, I've lost track of the time a little bit, 3694 03:30:07,935 --> 03:30:11,720 but somehow, the fracture that you can see on the- 3695 03:30:11,755 --> 03:30:12,518 - The x-ray? 3696 03:30:12,553 --> 03:30:14,020 - X-ray, stuff like that, it was healed 3697 03:30:14,055 --> 03:30:15,627 in just a fraction of the time. 3698 03:30:15,662 --> 03:30:17,851 I'm back running against again. 3699 03:30:17,886 --> 03:30:20,040 So, now I can run four miles a day. 3700 03:30:20,075 --> 03:30:21,561 You know, it's amazing. 3701 03:30:23,850 --> 03:30:24,945 - You know, when I was a kid, 3702 03:30:24,980 --> 03:30:27,865 I really just did not like the taste of cauliflower, 3703 03:30:27,900 --> 03:30:30,750 and I'm not sure maybe if it was the way my mom prepared it. 3704 03:30:30,785 --> 03:30:33,790 She either steamed it or drizzled cheese all over it. 3705 03:30:33,825 --> 03:30:34,755 But we all know cheese 3706 03:30:34,790 --> 03:30:37,405 isn't exactly that good for us anymore. 3707 03:30:37,440 --> 03:30:40,155 But while I was visiting my friend Colin Campbell, 3708 03:30:40,190 --> 03:30:42,835 his wife Karen came up with a really interesting way 3709 03:30:42,870 --> 03:30:47,360 of making cauliflower, the main dish, and it was fantastic. 3710 03:30:47,395 --> 03:30:48,435 So I thought to myself, 3711 03:30:48,470 --> 03:30:51,330 what if bring in just a couple more vegetables. 3712 03:30:52,530 --> 03:30:54,910 So I thought, let's try a gold potato 3713 03:30:56,312 --> 03:30:58,375 and maybe some broccoli. 3714 03:30:58,410 --> 03:31:00,035 Let's see how that turns out. 3715 03:31:00,070 --> 03:31:02,830 Just get rid of that green stuff that's all over. 3716 03:31:04,424 --> 03:31:06,920 And then I like to take my other smaller knife 3717 03:31:06,955 --> 03:31:08,640 and just kinda cut into a circle. 3718 03:31:16,603 --> 03:31:18,436 And just pop this out. 3719 03:31:21,120 --> 03:31:24,080 Now that I've gotten myself a little cutout, 3720 03:31:24,115 --> 03:31:25,435 I'm able to kinda see where 3721 03:31:25,470 --> 03:31:27,600 I can start cutting into this cauliflower. 3722 03:31:31,630 --> 03:31:32,760 See how it's breakin' apart? 3723 03:31:32,795 --> 03:31:33,660 It's not too hard. 3724 03:31:36,061 --> 03:31:38,120 But the whole idea is to figure out a way 3725 03:31:38,155 --> 03:31:41,030 to make it into a bite-size piece, 3726 03:31:41,065 --> 03:31:42,660 not too small, not too big. 3727 03:31:50,360 --> 03:31:53,160 So then, I go ahead and I put it into my steamer. 3728 03:31:58,520 --> 03:32:01,820 So, I go ahead and take off some of the leaves. 3729 03:32:05,820 --> 03:32:08,520 Take off the flour and I'll use that for another meal. 3730 03:32:09,610 --> 03:32:12,875 Get the tough part of the broccoli, 3731 03:32:12,910 --> 03:32:15,960 get rid of that 'cause it just doesn't steam up into, 3732 03:32:15,995 --> 03:32:18,432 it kinda gets a little bit chewy, 3733 03:32:18,467 --> 03:32:20,835 but if you like it, hey, go for it. 3734 03:32:20,870 --> 03:32:24,990 Put it into quarters, slice it half lengthwise 3735 03:32:25,025 --> 03:32:27,842 and then again, slice it half lengthwise, 3736 03:32:27,877 --> 03:32:30,660 which'll give me four pieces each cut. 3737 03:32:34,910 --> 03:32:39,640 Now, a lotta people like to take off the skin of the potato. 3738 03:32:39,675 --> 03:32:42,030 Me, I like the potato skin. 3739 03:32:54,540 --> 03:32:57,140 Again, I'm just making 'em into bite-size pieces. 3740 03:33:01,830 --> 03:33:04,230 Now, I need to wash all these vegetables. 3741 03:33:06,240 --> 03:33:07,840 So, let's go ahead and wash 'em. 3742 03:33:12,940 --> 03:33:15,770 So, you can see I've added cauliflower, 3743 03:33:15,805 --> 03:33:18,147 broccoli stalks, and a potato, 3744 03:33:18,182 --> 03:33:20,490 but what if we added an onion? 3745 03:33:34,140 --> 03:33:35,175 So, now that I've clean 3746 03:33:35,210 --> 03:33:37,390 and cut up the vegetables into bite-size pieces, 3747 03:33:37,425 --> 03:33:39,570 I'm gonna go ahead and steam it for about 20 minutes 3748 03:33:39,605 --> 03:33:41,070 until they're nice and tender. 3749 03:33:42,300 --> 03:33:44,765 Now, the sauce is actually kinda simple. 3750 03:33:44,800 --> 03:33:47,045 It's three tablespoons of nutritional yeast, 3751 03:33:47,080 --> 03:33:50,640 three tablespoons of miso, and some unsweetened almond milk. 3752 03:33:56,200 --> 03:33:58,440 Now, when adding the unsweetened almond milk, 3753 03:33:58,475 --> 03:33:59,565 I usually just mix it in 3754 03:33:59,600 --> 03:34:02,240 until it gets that consistency like a sauce. 3755 03:34:09,280 --> 03:34:10,845 And as you can see, it's already startin' 3756 03:34:10,880 --> 03:34:13,350 to get to that consistency that's pretty good. 3757 03:34:15,280 --> 03:34:18,080 So, sometimes I like to put in just a little bit more 3758 03:34:18,115 --> 03:34:20,425 just so it's a little bit more liquid-y, 3759 03:34:20,460 --> 03:34:23,885 so it can get all around all of those vegetables. 3760 03:34:23,920 --> 03:34:25,610 Now keep in mind, I'm gonna be puttin' this in the oven, 3761 03:34:25,645 --> 03:34:28,937 so we wanna be able to have it mix in quite well. 3762 03:34:28,972 --> 03:34:31,130 Well, there you go, there was two ounces. 3763 03:34:34,500 --> 03:34:36,485 Now, so what I'll do is I'll go ahead 3764 03:34:36,520 --> 03:34:38,825 and add a little bit of lemon pepper. 3765 03:34:38,860 --> 03:34:41,095 I seem to like, I like lemon pepper, 3766 03:34:41,130 --> 03:34:44,745 just get a couple pinches of lemon pepper, 3767 03:34:44,780 --> 03:34:48,020 some paprika, a little bit of paprika in there 3768 03:34:48,055 --> 03:34:49,670 just to kinda give it that color. 3769 03:34:51,630 --> 03:34:52,885 If you wanna spice things up, 3770 03:34:52,920 --> 03:34:55,020 I use a little bit of chili, chili powder. 3771 03:34:57,470 --> 03:34:58,695 It's all up to you. 3772 03:34:58,730 --> 03:34:59,920 Some garlic powder. 3773 03:35:01,500 --> 03:35:04,620 Remember, garlic powder is a little bit stronger 3774 03:35:04,655 --> 03:35:05,680 because it's so fine. 3775 03:35:07,110 --> 03:35:09,770 And then I like to put in a little bit of salt and pepper. 3776 03:35:11,170 --> 03:35:12,335 But this is all up to you, 3777 03:35:12,370 --> 03:35:14,710 and always, salt is always optional, 3778 03:35:15,980 --> 03:35:20,980 but I like to put a little bit of salt in it. 3779 03:35:20,990 --> 03:35:23,840 Now, continue to mix this up, so it's a nice consistency. 3780 03:35:28,490 --> 03:35:30,115 Let's check on our vegetables. 3781 03:35:30,150 --> 03:35:32,045 Oh, they're lookin' really, really good. 3782 03:35:32,080 --> 03:35:33,940 Now, the thing is, you probably wanna check 3783 03:35:33,975 --> 03:35:36,300 to see if the potatoes are done, 3784 03:35:38,298 --> 03:35:40,309 and just kinda make sure that they're soft. 3785 03:35:40,344 --> 03:35:42,320 Yup, those are pretty good, ready to go. 3786 03:35:45,332 --> 03:35:46,895 Let me get my casserole dish. 3787 03:35:46,930 --> 03:35:49,140 You can just go ahead and put them in. 3788 03:36:00,776 --> 03:36:01,574 That looks about good. 3789 03:36:01,609 --> 03:36:03,585 If you wanna put more, that's fine, 3790 03:36:03,620 --> 03:36:06,840 but as you can see, it's lookin' pretty good right now. 3791 03:36:06,875 --> 03:36:07,638 So, now what I'm gonna do 3792 03:36:07,673 --> 03:36:12,360 is I'm gonna go ahead and pour this over the vegetables. 3793 03:36:16,140 --> 03:36:17,785 Stir it up just a little bit, 3794 03:36:17,820 --> 03:36:19,395 so all of the sauce gets kinda 3795 03:36:19,430 --> 03:36:22,310 evenly distributed around all those vegetables. 3796 03:36:23,250 --> 03:36:26,450 Just gotta be careful not to break up the potatoes 3797 03:36:26,485 --> 03:36:29,780 or, you know, mush 'em up, there ya go. 3798 03:36:31,600 --> 03:36:33,560 Now, the last thing I like to do 3799 03:36:33,595 --> 03:36:35,520 is put a little breadcrumbs on here. 3800 03:36:39,230 --> 03:36:40,028 So, now let's go ahead 3801 03:36:40,063 --> 03:36:43,510 and put this in the oven at 350 for about 20 minutes. 3802 03:36:43,545 --> 03:36:45,607 Well, I've just taken it out of the oven. 3803 03:36:45,642 --> 03:36:47,635 It took a little bit longer than I thought, 3804 03:36:47,670 --> 03:36:51,740 maybe 25 minutes at 350, but boy, this smells fabulous. 3805 03:36:55,740 --> 03:36:56,573 Mm. 3806 03:36:58,246 --> 03:37:01,040 Vegetables like this is just amazing. 3807 03:37:01,970 --> 03:37:05,400 So, creating a casserole as cauliflower as your main dish 3808 03:37:05,435 --> 03:37:07,530 can prove to be an amazing taste. 3809 03:37:08,520 --> 03:37:10,395 Mm, I love the way the miso 3810 03:37:10,430 --> 03:37:12,845 mixes with the nutritional yeast. 3811 03:37:12,880 --> 03:37:15,260 This is sure to please your family. 3812 03:37:16,680 --> 03:37:19,370 How much protein do you think we need per day then? 3813 03:37:19,405 --> 03:37:20,620 - That's a good question. 3814 03:37:21,540 --> 03:37:24,190 I give lectures on this 'cause I spent my whole career 3815 03:37:24,225 --> 03:37:25,920 working on the protein question, 3816 03:37:25,955 --> 03:37:27,005 but the amount of protein, 3817 03:37:27,040 --> 03:37:29,890 if we consider it in terms of percent of total calories, 3818 03:37:29,925 --> 03:37:31,465 best way to do it, 3819 03:37:31,500 --> 03:37:33,595 the amount of protein we absolutely need 3820 03:37:33,630 --> 03:37:36,520 is somewhere around four, 5% of total calories, 3821 03:37:36,555 --> 03:37:38,475 it's quite low, that's a minimum. 3822 03:37:38,510 --> 03:37:40,440 What that, when you do the experiments, 3823 03:37:40,475 --> 03:37:42,335 that's the amount of protein you need 3824 03:37:42,370 --> 03:37:45,765 to compensate for the protein lost on a daily basis. 3825 03:37:45,800 --> 03:37:49,748 So, if you consume a diet around four, 5%, that's minimum, 3826 03:37:49,783 --> 03:37:52,526 experimentally, but then, at the time, 3827 03:37:52,561 --> 03:37:55,270 they first did that in the early '40s, 3828 03:37:56,680 --> 03:37:58,595 they wanted increase a little more 3829 03:37:58,630 --> 03:38:00,640 to make sure everybody got enough protein 3830 03:38:00,675 --> 03:38:02,650 'cause everybody's concerned about protein. 3831 03:38:02,685 --> 03:38:03,448 So, they increased it 3832 03:38:03,483 --> 03:38:05,920 by two standard deviations, statistically. 3833 03:38:07,140 --> 03:38:11,600 That brings it up to about eight or 9% total protein 3834 03:38:11,635 --> 03:38:14,220 from four or five up to eight or nine, 3835 03:38:14,255 --> 03:38:16,892 and that became what we called 3836 03:38:16,927 --> 03:38:19,495 the recommended dietary allowance 3837 03:38:19,530 --> 03:38:21,660 or recommended daily allowance, the RDA. 3838 03:38:21,695 --> 03:38:22,565 - Yeah, right, right. 3839 03:38:22,600 --> 03:38:25,790 - So, they RDA was born that way, that's where it came from. 3840 03:38:25,825 --> 03:38:29,030 Starting at four or five, increase up eight or nine, 3841 03:38:29,065 --> 03:38:30,515 two standard deviations in theory 3842 03:38:30,550 --> 03:38:35,189 covers 98% of the population who need protein, okay, 3843 03:38:35,224 --> 03:38:38,020 totally theoretical at this point. 3844 03:38:38,055 --> 03:38:39,295 So, up around eight, 9%, 3845 03:38:39,330 --> 03:38:42,550 so eight or 9% protein is the ideal level. 3846 03:38:43,890 --> 03:38:46,690 All of that can be easily supplied by just plants. 3847 03:38:46,725 --> 03:38:47,645 - Yeah. 3848 03:38:47,680 --> 03:38:48,735 - But what we actually do 3849 03:38:48,770 --> 03:38:51,892 because of a reverence for this protein thing, 3850 03:38:51,927 --> 03:38:53,933 and we usually mean animal protein 3851 03:38:53,968 --> 03:38:55,940 'cause that's what most people think, 3852 03:38:55,975 --> 03:38:57,215 we start eatin' animal foods 3853 03:38:57,250 --> 03:39:00,800 and justify it on the grounds that, oh, I need this protein. 3854 03:39:00,835 --> 03:39:03,395 Been that way for, you know, 150 years. 3855 03:39:03,430 --> 03:39:06,070 I need this protein, so eat meat, get the protein, 3856 03:39:07,480 --> 03:39:09,530 and then all of a sudden, a higher and higher percentage 3857 03:39:09,565 --> 03:39:12,600 of our total protein consumed is animal-based, 3858 03:39:12,635 --> 03:39:13,905 and the average in this country 3859 03:39:13,940 --> 03:39:18,260 is about 70 to 75% of our total protein is coming from, 3860 03:39:18,295 --> 03:39:20,995 average, it's coming from animal foods. 3861 03:39:21,030 --> 03:39:23,975 That's where, once you start puttin' in animal food and diet 3862 03:39:24,010 --> 03:39:26,920 and you know, things are goin' to hell in a hand basket. 3863 03:39:27,850 --> 03:39:30,075 You know, the protein is gettin' up there 3864 03:39:30,110 --> 03:39:32,490 and more higher percentage is animal protein, 3865 03:39:32,525 --> 03:39:34,795 an animal protein, unlike plant protein, 3866 03:39:34,830 --> 03:39:37,880 has a higher degree of efficient utilization. 3867 03:39:38,740 --> 03:39:40,700 So, it can cause more damage. 3868 03:39:40,735 --> 03:39:42,625 Plant proteins don't do that. 3869 03:39:42,660 --> 03:39:45,620 - Yeah, I think increasingly, there is data to suggest that 3870 03:39:46,650 --> 03:39:49,245 when you increase protein, 3871 03:39:49,280 --> 03:39:54,280 you do create some medical disasters. 3872 03:39:54,440 --> 03:39:56,695 I mean, if you want red meat, 3873 03:39:56,730 --> 03:39:58,915 then you're gonna promote cancer. 3874 03:39:58,950 --> 03:40:00,975 - You know, we focus a lot on protein. 3875 03:40:01,010 --> 03:40:03,000 We have for, gosh, hundreds of years, 3876 03:40:03,035 --> 03:40:03,875 since it was discovered, 3877 03:40:03,910 --> 03:40:07,025 but I think we overdo it in this country. 3878 03:40:07,060 --> 03:40:12,060 There's a lot of emphasis on protein for appetite control, 3879 03:40:12,166 --> 03:40:16,790 weight loss, muscle gain, muscle building, 3880 03:40:18,518 --> 03:40:20,244 I mean, just about everything, 3881 03:40:20,279 --> 03:40:21,935 if you wanna manipulate your body, 3882 03:40:21,970 --> 03:40:25,280 protein seems to be at the first part of the recommendation. 3883 03:40:25,315 --> 03:40:26,727 It's always eat more. 3884 03:40:26,762 --> 03:40:28,105 And it's a real shame 3885 03:40:28,140 --> 03:40:30,620 because we already eat way more 3886 03:40:30,655 --> 03:40:33,065 than the sort of recommended amount 3887 03:40:33,100 --> 03:40:37,350 what we need to grow and maintain our body in this country, 3888 03:40:37,385 --> 03:40:39,865 and most of it's from animal-based foods. 3889 03:40:39,900 --> 03:40:43,150 The majority of the protein we eat is animal-based protein, 3890 03:40:43,185 --> 03:40:44,555 meat, dairy, and eggs. 3891 03:40:44,590 --> 03:40:48,570 There's evidence that that can promote high cholesterol, 3892 03:40:48,605 --> 03:40:51,275 atherosclerosis and heart disease. 3893 03:40:51,310 --> 03:40:54,090 There's animal experiments showing that that type of protein 3894 03:40:54,125 --> 03:40:57,850 can actually affect cancer promotion 3895 03:40:57,885 --> 03:40:59,095 and increase cancer promotion. 3896 03:40:59,130 --> 03:41:01,930 These are the big diseases that we struggle with, right? 3897 03:41:02,990 --> 03:41:04,340 And then you also mentioned kidneys. 3898 03:41:04,375 --> 03:41:05,882 There's over 100 years of data 3899 03:41:05,917 --> 03:41:07,355 showing that a high-protein diet, 3900 03:41:07,390 --> 03:41:10,100 particularly when kidneys are already damaged, 3901 03:41:10,135 --> 03:41:12,287 if you have an already-damaged kidney, 3902 03:41:12,322 --> 03:41:14,466 and it's not functioning at full capacity, 3903 03:41:14,501 --> 03:41:16,575 I think, eating a very high-protein diet 3904 03:41:16,610 --> 03:41:18,830 is about the worst thing you probably can do, 3905 03:41:20,610 --> 03:41:23,305 and some degree of chronic kidney disease 3906 03:41:23,340 --> 03:41:26,000 is actually pretty common in our country, 3907 03:41:26,035 --> 03:41:27,745 especially at older ages. 3908 03:41:27,780 --> 03:41:29,780 So, I think we're way overdoing protein, 3909 03:41:30,640 --> 03:41:33,493 and it's shame that it's used to frequently. 3910 03:41:33,528 --> 03:41:36,311 - So, it's pretty safe to say that we could get 3911 03:41:36,346 --> 03:41:40,410 the protein that we need from a whole plant-based diet. 3912 03:41:40,445 --> 03:41:43,610 - Absolutely, we can get all the protein we need 3913 03:41:43,645 --> 03:41:45,617 from all natural plant foods. 3914 03:41:45,652 --> 03:41:47,590 You know, tomatoes have protein. 3915 03:41:48,440 --> 03:41:50,055 Oats have protein. 3916 03:41:50,090 --> 03:41:52,935 People think that it has to be tofu and beans, 3917 03:41:52,970 --> 03:41:56,060 and you've gotta eat tofu and bean at every meal, 3918 03:41:56,095 --> 03:41:58,160 but that's not true, just eat whole foods. 3919 03:42:00,443 --> 03:42:03,861 The only things we eat in abundance in America 3920 03:42:03,896 --> 03:42:07,280 that have no protein are added sugars and oils, 3921 03:42:08,340 --> 03:42:11,040 fats and oils, 'cause those things have been processed, 3922 03:42:11,075 --> 03:42:13,740 they're fragments of food where you take the original food, 3923 03:42:13,775 --> 03:42:15,395 you throw away the protein, 3924 03:42:15,430 --> 03:42:17,750 and then you eat the sugar or the oil, 3925 03:42:17,785 --> 03:42:20,070 and those, we eat a lotta sugar and oil, 3926 03:42:21,070 --> 03:42:22,745 but otherwise, if you eat a whole food, 3927 03:42:22,780 --> 03:42:25,350 I mean, all these plants that are growing around you, 3928 03:42:25,385 --> 03:42:27,794 they need proteins to function, 3929 03:42:27,829 --> 03:42:30,204 so you're gonna get enough protein. 3930 03:42:32,030 --> 03:42:35,360 - Friend of mine recently started a whole plant-based diet, 3931 03:42:35,395 --> 03:42:37,817 and I asked her, I said, what kind of breakfast 3932 03:42:37,852 --> 03:42:40,205 do you normally have, and she said oatmeal. 3933 03:42:40,240 --> 03:42:42,580 And I said, great, what kinda oatmeal do you have, 3934 03:42:42,615 --> 03:42:44,885 and she said, you know, the stuff from a pouch, 3935 03:42:44,920 --> 03:42:48,300 and you just put it in the microwave with some water. 3936 03:42:48,335 --> 03:42:50,875 Well, old-fashioned oatmeal 3937 03:42:50,910 --> 03:42:53,575 is really not that difficult to make, 3938 03:42:53,610 --> 03:42:56,085 but here's the difference between the two. 3939 03:42:56,120 --> 03:42:58,560 As you can see, one is really processed. 3940 03:42:58,595 --> 03:42:59,675 It's been ground up 3941 03:42:59,710 --> 03:43:01,240 and there's really not a lot of fiber left. 3942 03:43:01,275 --> 03:43:02,485 Of course, it's much better 3943 03:43:02,520 --> 03:43:06,860 than scrambled eggs, butter, bacon, sausage, whatever, 3944 03:43:06,895 --> 03:43:11,200 but old-fashioned oatmeal is not that difficult to make 3945 03:43:11,235 --> 03:43:13,435 but so much more benefits from it, 3946 03:43:13,470 --> 03:43:15,890 and not only is it good for your digestive system, 3947 03:43:15,925 --> 03:43:17,625 it's good for your entire body. 3948 03:43:17,660 --> 03:43:20,625 So, today I wanna go over some of the easy ways 3949 03:43:20,660 --> 03:43:24,170 and fun things you can do with oatmeal for breakfast. 3950 03:43:24,205 --> 03:43:27,402 Okay, so let's get started makin' the oatmeal. 3951 03:43:27,437 --> 03:43:30,600 I usually go with about a cup and 1/4 of water. 3952 03:43:31,460 --> 03:43:32,770 I'm makin' it for one. 3953 03:43:34,010 --> 03:43:39,010 And then to about 1/2 a cup of old-fashioned oatmeal. 3954 03:43:40,660 --> 03:43:41,493 Turn it up. 3955 03:43:43,440 --> 03:43:44,540 Now, here's the thing, 3956 03:43:45,390 --> 03:43:48,540 I've got a bunch of stuff here for you to kinda consider. 3957 03:43:48,575 --> 03:43:50,320 It's all up to you and personality. 3958 03:43:50,355 --> 03:43:51,815 These are just ideas. 3959 03:43:51,850 --> 03:43:54,720 But I usually like some cut up bananas, 3960 03:43:54,755 --> 03:43:57,875 some apples, some strawberries, 3961 03:43:57,910 --> 03:43:59,865 and then if it's in the winter months, 3962 03:43:59,900 --> 03:44:03,890 maybe some canned pineapples, maybe some canned peaches, 3963 03:44:03,925 --> 03:44:06,350 or maybe some canned Mandarin oranges, 3964 03:44:06,385 --> 03:44:08,025 but it's all up to you. 3965 03:44:08,060 --> 03:44:09,605 And in the pantry, you can also have 3966 03:44:09,640 --> 03:44:12,255 maybe some dried cranberries, some raisins, 3967 03:44:12,290 --> 03:44:17,290 maybe some coconut, I got some blueberries here, 3968 03:44:17,990 --> 03:44:21,710 and I always like to put in a little bit of flaxseed, 3969 03:44:21,745 --> 03:44:24,915 that's always good, walnuts once in a while, 3970 03:44:24,950 --> 03:44:27,630 but sometimes, I like to sweeten it up a little bit, 3971 03:44:27,665 --> 03:44:29,145 and this is totally up to you, 3972 03:44:29,180 --> 03:44:33,100 if I do use maple syrup, I like to use the grade A syrup, 3973 03:44:33,135 --> 03:44:35,837 not the fructose stuff, the bad staff, 3974 03:44:35,872 --> 03:44:38,540 or maybe just a little bit of brown sugar. 3975 03:44:38,575 --> 03:44:39,975 The thing is about dates 3976 03:44:40,010 --> 03:44:41,165 is you can't just throw 'em in there. 3977 03:44:41,200 --> 03:44:43,540 You gotta cut 'em up and mince 'em up into little pieces. 3978 03:44:43,575 --> 03:44:46,020 So, I'm gonna go ahead and do that right now. 3979 03:45:00,291 --> 03:45:01,785 Go ahead and put those in. 3980 03:45:01,820 --> 03:45:03,245 And the thing about dates, 3981 03:45:03,280 --> 03:45:08,280 it's a natural way to sweeten up your oatmeal 3982 03:45:08,500 --> 03:45:11,320 and also, dates are really good for ya. 3983 03:45:12,510 --> 03:45:15,780 Okay, so we'll go ahead and cup some strawberries. 3984 03:45:25,227 --> 03:45:28,563 Okay, put some bananas in there, some apples, 3985 03:45:32,260 --> 03:45:33,930 maybe some blueberries in there, 3986 03:45:35,680 --> 03:45:39,650 not much, but I like a little bit of coconut in there, 3987 03:45:41,200 --> 03:45:46,200 just a couple chopped walnuts, get my flaxseed in there, 3988 03:45:49,000 --> 03:45:51,030 maybe some raisins, I like raisins, 3989 03:45:52,810 --> 03:45:54,950 just a little bit of maple syrup. 3990 03:45:57,900 --> 03:45:59,465 And that's pretty much it. 3991 03:45:59,500 --> 03:46:01,200 Let's go ahead and check this out. 3992 03:46:10,315 --> 03:46:11,625 And there ya go. 3993 03:46:11,660 --> 03:46:14,615 So, it's relatively easy to do. 3994 03:46:14,650 --> 03:46:16,605 It's just about the time that it takes you 3995 03:46:16,640 --> 03:46:20,070 to cup some fruit, maybe grab some stuff from the pantry, 3996 03:46:20,105 --> 03:46:23,370 but this is so much better for you 3997 03:46:23,405 --> 03:46:24,570 than that instant stuff. 3998 03:46:25,720 --> 03:46:28,200 Mm, and it's so good. 3999 03:46:30,300 --> 03:46:31,785 Today, I'm gonna be making 4000 03:46:31,820 --> 03:46:34,615 creamy penne with sun-dried tomatoes. 4001 03:46:34,650 --> 03:46:37,015 I'm gonna be using some basil, some garlic, 4002 03:46:37,050 --> 03:46:40,600 some sun-dried tomatoes, a little bit of lemon juice, 4003 03:46:40,635 --> 03:46:44,140 some raw cashews, some unsweetened almond milk, 4004 03:46:44,175 --> 03:46:46,490 and as you can see, I always try to use 4005 03:46:46,525 --> 03:46:48,830 some type of whole wheat pasta. 4006 03:46:48,865 --> 03:46:50,455 It's very important for us 4007 03:46:50,490 --> 03:46:53,440 to have some type of fiber every single day. 4008 03:46:58,340 --> 03:47:00,840 You can go ahead and use a knife to mince everything up, 4009 03:47:00,875 --> 03:47:02,870 but I'm gonna go ahead and use a food processor 4010 03:47:02,905 --> 03:47:04,355 just to speed things up. 4011 03:47:04,390 --> 03:47:06,310 First thing I usually like to put in there 4012 03:47:06,345 --> 03:47:09,230 is about 1/4 cup of raw cashews. 4013 03:47:10,870 --> 03:47:12,990 I've got five fresh leaves of basil. 4014 03:47:14,290 --> 03:47:17,380 I've got a 1/2 a cup of nutritional yeast. 4015 03:47:20,223 --> 03:47:22,823 I got about four cloves of garlic, I've halved them. 4016 03:47:24,250 --> 03:47:26,180 One teaspoon of dried mustard, 4017 03:47:28,310 --> 03:47:33,150 1/2 a teaspoon of dried onion, a little bit of salt, 4018 03:47:36,310 --> 03:47:37,790 and of course, some pepper, 4019 03:47:41,540 --> 03:47:43,840 and then we'll go ahead and give this a pulse. 4020 03:47:59,460 --> 03:48:03,090 Okay, that's about the consistency I like. 4021 03:48:04,875 --> 03:48:08,310 It's a little bit like a Parmesan cheese kinda mixture. 4022 03:48:09,530 --> 03:48:12,640 Now, it's time to go ahead and put in the wet ingredients. 4023 03:48:14,090 --> 03:48:15,150 Some lemon juice. 4024 03:48:20,420 --> 03:48:23,595 Now, here I've got a tablespoon 4025 03:48:23,630 --> 03:48:26,735 of red wine vinegar, tablespoon. 4026 03:48:26,770 --> 03:48:30,340 I've got my full cup of unsweetened almond milk. 4027 03:48:34,110 --> 03:48:37,300 And then I've got on standby, some whole wheat flour. 4028 03:48:39,092 --> 03:48:40,920 Now, let's go ahead and pulse this up. 4029 03:48:52,105 --> 03:48:53,145 All right. 4030 03:48:53,180 --> 03:48:55,785 Okay, so as you can see, its sorta thin, 4031 03:48:55,820 --> 03:48:58,860 so I'm gonna go ahead and add some of the whole wheat flour. 4032 03:48:59,850 --> 03:49:01,460 So, this is about 1/4 cup. 4033 03:49:06,118 --> 03:49:07,469 I got a little bit left there, 4034 03:49:07,504 --> 03:49:08,820 just to kinda see how things go. 4035 03:49:11,350 --> 03:49:12,220 Give it a pulse. 4036 03:49:21,590 --> 03:49:23,290 Let's go ahead and check this out. 4037 03:49:24,980 --> 03:49:27,190 Okay, it's still a little bit thin, 4038 03:49:27,225 --> 03:49:27,988 so I'm gonna go ahead 4039 03:49:28,023 --> 03:49:31,750 and put the whole 1/4 cup of whole wheat flour. 4040 03:49:36,020 --> 03:49:38,785 Now, it's time to put in the sun-dried tomatoes. 4041 03:49:38,820 --> 03:49:41,195 These are not the jar can that has the oil in it. 4042 03:49:41,230 --> 03:49:43,535 These are the packages that usually are found 4043 03:49:43,570 --> 03:49:46,400 in your produce section of your local grocery store. 4044 03:49:46,435 --> 03:49:48,390 So, I'm gonna go ahead and put these in. 4045 03:49:52,750 --> 03:49:54,315 Okay, that's lookin' pretty creamy, 4046 03:49:54,350 --> 03:49:56,660 so I'm gonna go ahead and it a small pot that I have. 4047 03:49:56,695 --> 03:49:58,472 You can always microwave this if you want, 4048 03:49:58,507 --> 03:50:00,250 but I'm gonna go ahead and put it in here. 4049 03:50:03,870 --> 03:50:06,480 Okay, so my noodles are about done. 4050 03:50:08,130 --> 03:50:09,880 Let's go ahead and get 'em drained. 4051 03:50:14,490 --> 03:50:16,150 Go ahead and put these in the bowl. 4052 03:50:17,498 --> 03:50:19,098 Let's go ahead and add my sauce. 4053 03:50:23,120 --> 03:50:24,720 Let's go ahead and stir this up. 4054 03:50:34,250 --> 03:50:38,860 Now, you can always add a little bit of hot water to this 4055 03:50:38,895 --> 03:50:41,392 if it gets a little too thick. 4056 03:50:41,427 --> 03:50:45,470 I usually to just grab some of the water from the pasta 4057 03:50:45,505 --> 03:50:48,685 and just kinda reintroduce it back in there 4058 03:50:48,720 --> 03:50:51,540 until I get that consistency that my family likes. 4059 03:50:52,410 --> 03:50:54,915 But this is lookin' really, really good. 4060 03:50:54,950 --> 03:50:57,420 So, let's go ahead and give it a try. 4061 03:50:59,240 --> 03:51:02,675 Mm, that is so good. 4062 03:51:02,710 --> 03:51:04,275 So, it's relatively easy to make, 4063 03:51:04,310 --> 03:51:06,810 and I'm sure your family is gonna enjoy it. 4064 03:51:06,845 --> 03:51:07,970 Mm, so good. 4065 03:51:09,410 --> 03:51:12,695 If we're eliminating the milk, 4066 03:51:12,730 --> 03:51:15,390 what's the best way to get the vitamin D then? 4067 03:51:15,425 --> 03:51:19,810 - Sunshine, just sit outdoors and even, 4068 03:51:20,780 --> 03:51:23,235 you're gonna get considerable radiation 4069 03:51:23,270 --> 03:51:26,850 even if it's a bit cloudy, you know, at times. 4070 03:51:26,885 --> 03:51:28,115 I mean, just bein' outdoors 4071 03:51:28,150 --> 03:51:32,105 and having the experience of the sunshine will, 4072 03:51:32,140 --> 03:51:34,915 in most cases, present you with enough vitamin D, 4073 03:51:34,950 --> 03:51:37,690 and actually, it shouldn't even be called a vitamin. 4074 03:51:37,725 --> 03:51:40,250 Vitamin D is not a vitamin, it's a hormone. 4075 03:51:41,620 --> 03:51:44,160 Vitamins by classical definition are those things 4076 03:51:44,195 --> 03:51:46,450 we have to consume because we can make them. 4077 03:51:47,370 --> 03:51:49,440 In the case of vitamin D, we can make it. 4078 03:51:50,420 --> 03:51:53,405 All it needs to do is shine the sunshine 4079 03:51:53,440 --> 03:51:56,285 on some precursor compounds in our skin 4080 03:51:56,320 --> 03:51:59,130 and it converts it over to vitamin D. 4081 03:51:59,165 --> 03:52:00,665 - And so, the supercharged? 4082 03:52:00,700 --> 03:52:03,440 - Yeah, the supercharged is the metabolite, exactly. 4083 03:52:04,290 --> 03:52:07,310 You can form on your skin, it goes to the liver, 4084 03:52:07,345 --> 03:52:11,200 that form is called 25 hydroxy vitamin D, 4085 03:52:11,235 --> 03:52:12,575 it's a storage form. 4086 03:52:12,610 --> 03:52:15,960 So, we store it, we store it in our liver largely. 4087 03:52:15,995 --> 03:52:19,310 And then, when the body wants some vitamin D activity, 4088 03:52:19,345 --> 03:52:20,860 it actually pulls out some of that 4089 03:52:20,895 --> 03:52:22,815 and converts it to a product, 4090 03:52:22,850 --> 03:52:26,100 that was our word, called supercharged vitamin D, 4091 03:52:26,135 --> 03:52:29,132 and I'm not sure anyone else used that, 4092 03:52:29,167 --> 03:52:32,153 but chemically, it's the 25 hydroxy 4093 03:52:32,188 --> 03:52:35,140 is converted into a dihydroxy form, 4094 03:52:36,140 --> 03:52:38,680 oftentimes in the kidney and elsewhere, 4095 03:52:38,715 --> 03:52:40,795 and it's that form that's like 4096 03:52:40,830 --> 03:52:43,280 a thousand times more potent in the storage form, 4097 03:52:44,400 --> 03:52:48,040 and so, the body's working with a system. 4098 03:52:48,075 --> 03:52:48,965 It's converting some of that 4099 03:52:49,000 --> 03:52:51,485 to something that's far me potent, 4100 03:52:51,520 --> 03:52:53,935 and that has to be metered, monitored, 4101 03:52:53,970 --> 03:52:56,430 and the body does a beautiful job of doing that. 4102 03:52:56,465 --> 03:52:57,910 It decides on how much to take this 4103 03:52:57,945 --> 03:52:59,715 and how much to make here, 4104 03:52:59,750 --> 03:53:02,890 and the amount it makes here is what the body decides 4105 03:53:02,925 --> 03:53:04,967 needs to be made for that purpose. 4106 03:53:05,002 --> 03:53:07,506 - There are some northern climates, 4107 03:53:07,541 --> 03:53:09,975 like where I am in Rochester, New York, 4108 03:53:10,010 --> 03:53:12,800 where a vitamin D supplement in the winter time 4109 03:53:12,835 --> 03:53:14,205 when I'm hardly getting outside 4110 03:53:14,240 --> 03:53:16,310 and even if I did, with our latitude, 4111 03:53:16,345 --> 03:53:18,345 where I'm not gonna make much vitamin D, 4112 03:53:18,380 --> 03:53:20,880 a vitamin D supplement, I think is a good idea, 4113 03:53:20,915 --> 03:53:23,805 a small one, you know, 1,000 units. 4114 03:53:23,840 --> 03:53:26,700 Generally, vitamin D is a sunshine thing. 4115 03:53:26,735 --> 03:53:28,585 It's not really a food thing. 4116 03:53:28,620 --> 03:53:31,620 - So, I read this really interesting thing 4117 03:53:31,655 --> 03:53:34,275 about the 1990s in China 4118 03:53:34,310 --> 03:53:36,895 had a extremely dramatic shift in their diet, 4119 03:53:36,930 --> 03:53:41,763 and there was also an increase in diabetes in this region, 4120 03:53:45,142 --> 03:53:46,530 and I attribute it to, I think, 4121 03:53:47,940 --> 03:53:52,940 the change in their Western introduction of foods. 4122 03:53:53,270 --> 03:53:54,075 Do you have any thoughts on? 4123 03:53:54,110 --> 03:53:56,105 - Yeah, if you ask a lotta people, 4124 03:53:56,140 --> 03:53:59,090 you tell them, okay, diabetes is now rampant in China, 4125 03:53:59,125 --> 03:54:00,275 what do you think that's due to? 4126 03:54:00,310 --> 03:54:03,337 A lotta people will say, oh, so the white rice. 4127 03:54:04,901 --> 03:54:05,699 But if you look- 4128 03:54:05,734 --> 03:54:06,795 - 1,000 years, right? 4129 03:54:06,830 --> 03:54:07,855 - Right. - Yeah, all of a sudden. 4130 03:54:07,890 --> 03:54:11,360 - Right, right, if you look back through the past 50 years, 4131 03:54:11,395 --> 03:54:15,017 China has had this remarkable economic transition very fast 4132 03:54:15,052 --> 03:54:18,640 and very comprehensive and what happened in the late 18, 4133 03:54:18,675 --> 03:54:21,075 no, I'm sorry, the late 1980s 4134 03:54:21,110 --> 03:54:23,015 was the fast food started coming in. 4135 03:54:23,050 --> 03:54:25,450 In the 1990s, it was some of the supermarkets 4136 03:54:25,485 --> 03:54:28,555 and convenience kinda businesses, 4137 03:54:28,590 --> 03:54:32,345 and what you see is that the diet of China 4138 03:54:32,380 --> 03:54:37,380 changed rapidly and dramatically from about 1970s, 1980 4139 03:54:37,720 --> 03:54:41,185 all the way up to 2010, probably still changing, 4140 03:54:41,220 --> 03:54:45,580 and researchers have found that the dietary transition 4141 03:54:45,615 --> 03:54:49,940 was characterized by basically two, three big shifts. 4142 03:54:50,910 --> 03:54:54,435 One was the introduction of cheap, edible oils. 4143 03:54:54,470 --> 03:54:59,470 So, they started having oil available cheaply and using it. 4144 03:55:00,970 --> 03:55:03,595 So, much higher fat intake. 4145 03:55:03,630 --> 03:55:06,000 The other was increase in meat consumption. 4146 03:55:06,035 --> 03:55:08,920 So, poultry, pork, for example. 4147 03:55:09,840 --> 03:55:10,675 And the other, of course, 4148 03:55:10,710 --> 03:55:11,905 when you're increasing those things, 4149 03:55:11,940 --> 03:55:14,756 you have less beans and less whole grains 4150 03:55:14,791 --> 03:55:16,680 and some of the less good stuff. 4151 03:55:16,715 --> 03:55:18,780 So, it's a typical transition 4152 03:55:18,815 --> 03:55:20,810 that's happened around the world 4153 03:55:20,845 --> 03:55:24,477 from a traditional diet full of carbohydrates, 4154 03:55:24,512 --> 03:55:28,074 healthy carbohydrates to a poor Western diet, 4155 03:55:28,109 --> 03:55:32,840 and just about every 10 years, from 1990 to 2000 to 2010, 4156 03:55:32,875 --> 03:55:36,835 diabetes rates doubled in China. 4157 03:55:36,870 --> 03:55:38,735 They actually now have as much diabetes 4158 03:55:38,770 --> 03:55:40,830 as we have in this country, it's a half a billion people 4159 03:55:40,865 --> 03:55:44,175 or whatever 50% of the population is in China. 4160 03:55:44,210 --> 03:55:47,970 It has prediabetes or diabetes. 4161 03:55:48,005 --> 03:55:48,925 It's a disaster. 4162 03:55:48,960 --> 03:55:51,805 It's absolutely a disaster for China, 4163 03:55:51,840 --> 03:55:54,615 and it's very clear what led to it. 4164 03:55:54,650 --> 03:55:57,260 It wasn't the white rice, not that I'm a fan of white rice. 4165 03:55:57,295 --> 03:56:00,480 The white rice probably made the oil a little worse 4166 03:56:00,515 --> 03:56:01,945 and the meat a little worse, 4167 03:56:01,980 --> 03:56:04,235 but clearly, the thing that changed 4168 03:56:04,270 --> 03:56:06,910 was increase in edible oils and increased meat consumption. 4169 03:56:06,945 --> 03:56:11,017 - As we eat the Western diet and we accumulate, 4170 03:56:11,052 --> 03:56:14,826 especially in our muscle cells, we accumulate fat, 4171 03:56:14,861 --> 03:56:18,600 see, ordinarily, the way the glucose metabolism works 4172 03:56:18,635 --> 03:56:23,150 is your body's insulin will escort the glucose 4173 03:56:24,330 --> 03:56:28,710 into the muscle cell, turns the key, insulin turns the key, 4174 03:56:28,745 --> 03:56:30,740 in comes the glucose into the muscle cell 4175 03:56:30,775 --> 03:56:32,190 where it will be metabolized. 4176 03:56:33,280 --> 03:56:36,990 But when you're eating the Western diet, 4177 03:56:37,025 --> 03:56:40,700 you increase fat in your muscle cell. 4178 03:56:40,710 --> 03:56:43,910 The fat is like glue in the lock. 4179 03:56:45,260 --> 03:56:50,090 So, the insulin puts the key and it can't turn the lock. 4180 03:56:50,125 --> 03:56:54,510 So, now the glucose accumulates in the bloodstream 4181 03:56:55,530 --> 03:56:57,080 and there's your diabetes. 4182 03:56:58,220 --> 03:56:59,735 But what happens with these patients, 4183 03:56:59,770 --> 03:57:02,270 what is so remarkable, time after time after time, 4184 03:57:03,180 --> 03:57:06,525 we see these patients with heart disease who are diabetic, 4185 03:57:06,560 --> 03:57:09,870 and as they start eating whole food plant-based nutrition, 4186 03:57:09,905 --> 03:57:13,190 they metabolize the fat out of their muscle cell, 4187 03:57:13,225 --> 03:57:16,385 and suddenly now, insulin can once again 4188 03:57:16,420 --> 03:57:19,890 turn the key in the lock to escort the glucose 4189 03:57:19,925 --> 03:57:21,840 into the muscle cell to be metabolized. 4190 03:57:25,240 --> 03:57:26,135 - Today, I'm gonna be making 4191 03:57:26,170 --> 03:57:28,640 crusted eggplant meatballs over spaghetti. 4192 03:57:28,675 --> 03:57:31,047 I'm gonna be making it with some basil, 4193 03:57:31,082 --> 03:57:33,420 some garlic, some sun-dried tomatoes, 4194 03:57:33,455 --> 03:57:34,767 I've got one can of chickpeas. 4195 03:57:34,802 --> 03:57:36,045 I've drained and rinsed those. 4196 03:57:36,080 --> 03:57:39,661 I got my eggplant, of course, 28 ounces of marinara sauce, 4197 03:57:39,696 --> 03:57:41,773 and 16 ounces of whole wheat pasta. 4198 03:57:41,808 --> 03:57:43,850 The first thing I usually like to do 4199 03:57:43,885 --> 03:57:45,245 is to get this water boiling 4200 03:57:45,280 --> 03:57:47,090 so I can get started on my noodles. 4201 03:58:10,960 --> 03:58:11,758 So, as you can see, 4202 03:58:11,793 --> 03:58:14,000 I like to cut the eggplant into 1/4-inch pieces. 4203 03:58:38,350 --> 03:58:40,300 Okay, I've got a little bit of vegetable broth. 4204 03:58:40,335 --> 03:58:41,860 I'll go ahead and put that in there 4205 03:58:46,909 --> 03:58:49,242 and start sauteing these up. 4206 03:58:53,610 --> 03:58:55,200 Okay, I like to put a little bit 4207 03:58:55,235 --> 03:58:56,790 of salt and pepper in there. 4208 03:59:00,640 --> 03:59:02,365 Now, let's check on this water. 4209 03:59:02,400 --> 03:59:04,145 Okay, it looks like it's boiling. 4210 03:59:04,180 --> 03:59:05,890 I'll go ahead and put my noodles in. 4211 03:59:07,640 --> 03:59:10,170 Also, gonna cut up my basil a little bit. 4212 03:59:19,023 --> 03:59:23,356 I'm gonna cut up my sun-dried tomatoes a little bit. 4213 03:59:25,078 --> 03:59:28,080 Okay, and we'll save these for a little bit later. 4214 03:59:29,476 --> 03:59:31,450 All right, these are comin' along real nice. 4215 03:59:33,530 --> 03:59:35,245 So, they're startin' to dry up a little bit, 4216 03:59:35,280 --> 03:59:37,330 so I'm gonna go ahead and put just a little bit more 4217 03:59:37,365 --> 03:59:38,950 of my vegetable broth in there. 4218 03:59:42,306 --> 03:59:43,706 And just keep sauteing them. 4219 03:59:49,270 --> 03:59:52,460 Okay, so my eggplant and garlic is sauteing up real nice. 4220 03:59:52,495 --> 03:59:55,020 I'm gonna go ahead and make my coating mix. 4221 03:59:55,055 --> 03:59:58,405 I got with 1/4 cup of raw cashews, 4222 03:59:58,440 --> 04:00:03,010 1/2 a cup of panko breading, 1/4 cup of rolled oats, 4223 04:00:03,045 --> 04:00:04,355 I got a teaspoon of salt, 4224 04:00:04,390 --> 04:00:06,695 and the salt is, again, always optional, 4225 04:00:06,730 --> 04:00:08,965 two tablespoons of nutritional yeast. 4226 04:00:09,000 --> 04:00:10,990 I'm gonna go ahead and use my food processor today. 4227 04:00:11,025 --> 04:00:13,040 So, let's go ahead and get this mixed up. 4228 04:00:18,532 --> 04:00:20,615 My rolled oats, my panko, 4229 04:00:22,100 --> 04:00:25,430 my raw cashews, and some salt. 4230 04:00:30,760 --> 04:00:32,350 So, that's my coating mix. 4231 04:00:33,760 --> 04:00:36,140 Okay, so I just preheated my oven at 375. 4232 04:00:36,175 --> 04:00:38,555 It's time to make the meatball mix. 4233 04:00:38,590 --> 04:00:41,880 I've got my one can of drained and rinsed chickpeas. 4234 04:00:43,500 --> 04:00:46,070 I've got my sun-dried tomatoes. 4235 04:00:46,105 --> 04:00:46,868 These are not the ones 4236 04:00:46,903 --> 04:00:48,641 that you get in the jar with the olive oil. 4237 04:00:48,676 --> 04:00:50,380 These are in the package, the plastic package 4238 04:00:50,415 --> 04:00:52,162 that you find in your produce department. 4239 04:00:52,197 --> 04:00:53,875 So, I've got some sun-dried tomatoes. 4240 04:00:53,910 --> 04:00:57,010 I don't know, it's probably about three tablespoons. 4241 04:00:57,045 --> 04:00:58,160 Then I've got my basil. 4242 04:01:00,900 --> 04:01:03,340 And we're gonna go ahead and pulse this up a bit. 4243 04:01:05,800 --> 04:01:07,500 Go ahead and get it off the sides. 4244 04:01:08,870 --> 04:01:11,260 And now, I've got 1/2 a cup of vegetable broth. 4245 04:01:11,295 --> 04:01:14,300 We'll go ahead and put that in there. 4246 04:01:15,570 --> 04:01:16,403 Mix this up. 4247 04:01:20,588 --> 04:01:22,155 All right, that's lookin' pretty good. 4248 04:01:22,190 --> 04:01:25,270 So, I've got a teaspoon of oregano, I put that in there. 4249 04:01:25,305 --> 04:01:28,080 One teaspoon oregano, one teaspoon of parsley. 4250 04:01:30,130 --> 04:01:31,520 I'll go ahead and mix this up. 4251 04:01:33,115 --> 04:01:34,380 Let's get it off the sides. 4252 04:01:35,859 --> 04:01:38,177 So, as you can see, it's kind of a pasty mix. 4253 04:01:39,710 --> 04:01:41,060 Don't wanna get it too wet. 4254 04:01:49,087 --> 04:01:52,670 And I'll put my nutritional yeast in there. 4255 04:01:53,550 --> 04:01:54,685 And this is optional, 4256 04:01:54,720 --> 04:01:57,880 but I like to put just a little bit of salt in there. 4257 04:01:57,915 --> 04:01:58,940 Little bit of pepper. 4258 04:02:01,790 --> 04:02:03,590 Just kinda mix this up a little bit. 4259 04:02:07,480 --> 04:02:09,215 Now, it's time to add the eggplant 4260 04:02:09,250 --> 04:02:10,950 that's been sauteing with the garlic. 4261 04:02:15,437 --> 04:02:17,537 All right, start mixin' this all together. 4262 04:02:24,260 --> 04:02:27,300 Now as you can see, it's still, it's still kinda loose. 4263 04:02:27,335 --> 04:02:29,177 See how it's just a little bit loose? 4264 04:02:29,212 --> 04:02:31,020 It's not really ready to make a meatball. 4265 04:02:31,055 --> 04:02:33,715 That's why I have on hand 4266 04:02:33,750 --> 04:02:37,105 about 1/2 a cup of Italian breadcrumbs, 4267 04:02:37,140 --> 04:02:40,210 and I just kinda mix it in there a little bit 4268 04:02:40,245 --> 04:02:42,162 just to kinda get that right consistency, 4269 04:02:42,197 --> 04:02:44,080 so I can start rollin' it up into a ball. 4270 04:02:46,590 --> 04:02:50,510 I'm gonna go ahead and add the rest of the breadcrumbs. 4271 04:02:52,140 --> 04:02:55,120 So, that right there is 1/2 a cup of Italian breadcrumbs. 4272 04:02:59,820 --> 04:03:02,280 Okay, so now it's time to go ahead and make the meatballs. 4273 04:03:02,315 --> 04:03:05,070 I've lined a cookie sheet with some parchment paper. 4274 04:03:05,105 --> 04:03:07,350 I've got my coating mix all ready to go. 4275 04:03:07,385 --> 04:03:09,075 So, it's like an assembly line. 4276 04:03:09,110 --> 04:03:10,480 Now, here's the thing about meatballs, 4277 04:03:10,515 --> 04:03:11,945 it all depends on your family, 4278 04:03:11,980 --> 04:03:13,815 your personality, what size meatball. 4279 04:03:13,850 --> 04:03:15,915 My family tends to like 'em a little bit smaller. 4280 04:03:15,950 --> 04:03:18,710 It takes a little bit longer, but it is well worth it. 4281 04:03:18,745 --> 04:03:21,470 So, let's go ahead and start makin' some meatballs. 4282 04:03:21,505 --> 04:03:23,640 So, it's basically just like normal meatballs. 4283 04:03:23,675 --> 04:03:25,945 Just go ahead and roll 'em in a ball, 4284 04:03:25,980 --> 04:03:29,570 and then I just like to roll 'em in my coating mix, 4285 04:03:31,940 --> 04:03:35,630 and just go ahead and start puttin' 'em on the cookie sheet. 4286 04:03:47,810 --> 04:03:49,155 Okay, so my meatballs are all done. 4287 04:03:49,190 --> 04:03:51,310 I'm gonna go ahead and put 'em in the oven at 375 4288 04:03:51,345 --> 04:03:52,540 for about 30 minutes. 4289 04:03:53,610 --> 04:03:55,430 Okay, so my meatballs are in the oven. 4290 04:03:55,465 --> 04:03:56,245 So now, I'm gonna go ahead 4291 04:03:56,280 --> 04:03:58,280 and start warmin' up my marinara sauce. 4292 04:04:02,620 --> 04:04:04,540 Oh, these meatballs turned out fantastic. 4293 04:04:04,575 --> 04:04:06,435 I just can't wait to taste them. 4294 04:04:06,470 --> 04:04:11,070 So, let's go ahead and get ourselves a little bit of pasta. 4295 04:04:17,217 --> 04:04:19,717 Let's put some sauce on there. 4296 04:04:21,470 --> 04:04:23,210 Give me a couple meatballs. 4297 04:04:25,640 --> 04:04:30,230 A little bit of sauce on top of the meatballs, aw. 4298 04:04:31,320 --> 04:04:34,010 This is gonna be good, I can just tell, mm. 4299 04:04:34,045 --> 04:04:35,360 Let's go ahead and cut one. 4300 04:04:37,450 --> 04:04:38,750 Oh, they look fantastic. 4301 04:04:44,457 --> 04:04:45,530 Let's go ahead and get a little bit 4302 04:04:45,565 --> 04:04:46,830 of the spaghetti in there. 4303 04:04:56,570 --> 04:05:01,570 Mm, that is so good, aw, fabulous meal. 4304 04:05:04,290 --> 04:05:07,825 Today, I'm gonna be making an Asian-inspired dish. 4305 04:05:07,860 --> 04:05:11,360 It's Mandarin orange cauliflower over a bed of rice. 4306 04:05:11,395 --> 04:05:13,470 It's a little bit like sweet and sour chicken, 4307 04:05:13,505 --> 04:05:15,815 except its whole plant-based. 4308 04:05:15,850 --> 04:05:17,775 I'll be using a head of cauliflower, 4309 04:05:17,810 --> 04:05:22,560 an onion, of course, some green onions, some garlic, 4310 04:05:22,595 --> 04:05:27,310 two cups of tomato sauce, and a can of Mandarin oranges. 4311 04:05:27,770 --> 04:05:30,090 I usually use the 11-ounce, which is the smaller can, 4312 04:05:30,125 --> 04:05:31,905 not the real tall one. 4313 04:05:31,940 --> 04:05:34,860 But before I begin, I usually get started on my rice 4314 04:05:34,895 --> 04:05:37,170 because it always takes so much time to do. 4315 04:05:38,040 --> 04:05:40,440 So today, I'm gonna be doing a long-grain brown. 4316 04:05:42,850 --> 04:05:46,210 One cup of rice to two cups of water. 4317 04:05:51,360 --> 04:05:53,660 Go ahead and give this a little bit of a stir, 4318 04:05:57,690 --> 04:05:59,800 and this usually takes about an hour. 4319 04:05:59,835 --> 04:06:01,910 So, I'll go ahead and get this started. 4320 04:06:01,945 --> 04:06:03,545 Okay, so the rice is cooking. 4321 04:06:03,580 --> 04:06:05,440 Now, it's time to cut up the cauliflower 4322 04:06:05,475 --> 04:06:06,800 into bite-size pieces. 4323 04:06:14,090 --> 04:06:15,480 I'm gonna go ahead and coat these 4324 04:06:15,515 --> 04:06:16,995 with unsweetened almond milk 4325 04:06:17,030 --> 04:06:20,630 and then coat 'em again in some breadcrumbs and some spices 4326 04:06:20,665 --> 04:06:23,150 and just go ahead and put the cauliflower in the bag. 4327 04:06:24,590 --> 04:06:27,730 Okay, so I've got the cauliflower in the re-closable bag. 4328 04:06:27,765 --> 04:06:28,528 I'm gonna go ahead 4329 04:06:28,563 --> 04:06:31,110 and put some unsweetened almond milk in the bag. 4330 04:06:32,960 --> 04:06:36,010 Now, all these is gonna do is just coat all the cauliflower, 4331 04:06:36,045 --> 04:06:37,510 so it just has a little bit of moisture 4332 04:06:37,545 --> 04:06:39,200 for the breadcrumbs to coat to. 4333 04:06:40,962 --> 04:06:42,875 Just gotta make sure it's nice and closed. 4334 04:06:42,910 --> 04:06:46,200 Just keep working in that unsweetened almond milk, 4335 04:06:46,235 --> 04:06:47,920 so the cauliflower is now coated. 4336 04:06:49,500 --> 04:06:50,795 Okay, that's good and coated. 4337 04:06:50,830 --> 04:06:54,323 So, now I'm gonna go ahead and get my second re-closable bag 4338 04:06:54,358 --> 04:06:56,115 and put my breadcrumbs in, 4339 04:06:56,150 --> 04:06:58,700 but first, let's put a little bit of pepper 4340 04:07:00,660 --> 04:07:03,100 and some salt, again, that's optional. 4341 04:07:07,450 --> 04:07:08,700 Give this a shake around. 4342 04:07:10,200 --> 04:07:13,040 There we go, so now I got some spices I the breadcrumbs. 4343 04:07:14,530 --> 04:07:18,035 Go ahead and put that into the re-closable bag, 4344 04:07:18,070 --> 04:07:21,990 and I'm gonna take my cauliflower and start coating it. 4345 04:07:23,333 --> 04:07:24,131 And as you can see, 4346 04:07:24,166 --> 04:07:27,988 there's really not much unsweetened almond milk left. 4347 04:07:28,023 --> 04:07:31,810 I think I used maybe, I think these are 1/2 a cup. 4348 04:07:34,820 --> 04:07:36,660 So, I'll just go ahead and transfer that in. 4349 04:07:39,443 --> 04:07:40,743 Okay, get rid of that bag. 4350 04:07:44,552 --> 04:07:45,845 And again, make sure it's closed 4351 04:07:45,880 --> 04:07:48,780 and then just begin coating all the cauliflower, 4352 04:07:49,660 --> 04:07:50,925 and the breadcrumbs are gonna go ahead 4353 04:07:50,960 --> 04:07:53,310 and stick now to the unsweetened almond milk. 4354 04:07:58,700 --> 04:08:01,475 So, what I have here is a baking rack. 4355 04:08:01,510 --> 04:08:04,690 It's similar to a cooling rack, like, you know, for cookies, 4356 04:08:04,725 --> 04:08:07,080 except this can go in the oven. 4357 04:08:07,115 --> 04:08:08,285 The reason why I like this 4358 04:08:08,320 --> 04:08:12,210 is because it has a little bit of a dry fryer, 4359 04:08:12,245 --> 04:08:14,820 the air can ventilate around the vegetable 4360 04:08:14,855 --> 04:08:16,535 and make it crispy on all sides 4361 04:08:16,570 --> 04:08:19,470 instead of just sittin' 'em on a baking dish like this. 4362 04:08:19,505 --> 04:08:22,450 So, before go ahead and start arranging 'em, 4363 04:08:22,485 --> 04:08:25,102 I like to put a little bit of tin foil, 4364 04:08:25,137 --> 04:08:27,720 so I don't have to clean up all the mess. 4365 04:08:34,850 --> 04:08:35,683 Okay. 4366 04:08:37,120 --> 04:08:40,500 So, now the air can circulate around all the vegetables, 4367 04:08:40,535 --> 04:08:41,465 so now, I'm just gonna go ahead 4368 04:08:41,500 --> 04:08:45,780 and arrange all the vegetables on this baking rack. 4369 04:08:56,880 --> 04:08:57,678 So, there you have it. 4370 04:08:57,713 --> 04:09:02,010 Now, I have my vegetables laid out on this baking rack, 4371 04:09:02,045 --> 04:09:03,375 and you can see how the air 4372 04:09:03,410 --> 04:09:05,420 will be able to ventilate around it, 4373 04:09:05,455 --> 04:09:07,395 which will give it a crispier edge 4374 04:09:07,430 --> 04:09:10,710 around the entire surface of the vegetable itself. 4375 04:09:10,745 --> 04:09:11,508 Okay, so I'm gonna go ahead 4376 04:09:11,543 --> 04:09:15,690 and put this in the oven at about 400 for about 20 minutes. 4377 04:09:15,725 --> 04:09:17,715 Okay, so now it's time to make the sauce. 4378 04:09:17,750 --> 04:09:20,500 So, I'm gonna go ahead and start mincin' up the garlic. 4379 04:09:28,415 --> 04:09:30,320 We'll go ahead and put these in the pan. 4380 04:09:30,355 --> 04:09:31,365 Okay, so now I'm gonna go ahead 4381 04:09:31,400 --> 04:09:34,080 and add just a little bit of water to the garlic. 4382 04:09:43,039 --> 04:09:43,930 Mm, it's smellin' really good already. 4383 04:09:51,020 --> 04:09:53,187 You can always add a little bit more water. 4384 04:10:01,042 --> 04:10:03,820 Okay, that's just starting to get a little bit translucent, 4385 04:10:03,855 --> 04:10:06,230 so I'm gonna go ahead and start cuttin' up my onion. 4386 04:10:25,840 --> 04:10:30,840 Then I like to put just a little bit of pepper in there. 4387 04:10:31,302 --> 04:10:34,110 And a little bit of salt, and that's optional. 4388 04:10:36,840 --> 04:10:40,740 The garlic is just startin' to caramelize a little bit. 4389 04:10:42,243 --> 04:10:44,230 Don't forget, you can always add a little more water. 4390 04:10:50,349 --> 04:10:51,580 All right, so I got a little bit of water in there, 4391 04:10:51,615 --> 04:10:53,365 you can see in the bottom, 4392 04:10:53,400 --> 04:10:55,030 just so it doesn't burn things a little bit, 4393 04:10:55,065 --> 04:10:56,595 but I've caramelized the onions, 4394 04:10:56,630 --> 04:10:59,420 I've caramelized the garlic a little bit. 4395 04:10:59,455 --> 04:11:00,255 Now, it's time to go ahead 4396 04:11:00,290 --> 04:11:01,765 and start cuttin' up the green onion. 4397 04:11:01,800 --> 04:11:04,520 I usually break up the green onion into two parts. 4398 04:11:04,555 --> 04:11:05,932 Half of it goes into the sauce 4399 04:11:05,967 --> 04:11:07,275 and the other half, the green part 4400 04:11:07,310 --> 04:11:10,640 actually goes as a garnish on top of the main dish. 4401 04:11:10,675 --> 04:11:12,890 So, let's go ahead and start cuttin' this up. 4402 04:11:25,750 --> 04:11:27,990 There, I will save that for the garnish on top. 4403 04:11:28,025 --> 04:11:29,125 Let's go ahead and check on the onions 4404 04:11:29,160 --> 04:11:31,300 and make sure the water's not disappearing, 4405 04:11:31,335 --> 04:11:32,105 and as you can see, 4406 04:11:32,140 --> 04:11:34,155 it's just starting to disappear a little bit. 4407 04:11:34,190 --> 04:11:36,790 So again, I just add a little bit more water as I go 4408 04:11:38,350 --> 04:11:40,195 and continue to stir 'em up. 4409 04:11:40,230 --> 04:11:42,005 They're getting nice and yellow, 4410 04:11:42,040 --> 04:11:45,060 so that means they're caramelizing up pretty good. 4411 04:11:45,095 --> 04:11:46,005 So, now it's time to go ahead 4412 04:11:46,040 --> 04:11:48,040 and cut up the rest of the green onions. 4413 04:11:52,620 --> 04:11:56,630 And we'll go ahead and put these into this mix right here. 4414 04:12:02,401 --> 04:12:05,651 We'll go ahead and give this a stir in. 4415 04:12:07,860 --> 04:12:11,070 So, I keep checkin' the water to see if it's still there. 4416 04:12:11,105 --> 04:12:12,550 It's got a little bit of moisture in there, 4417 04:12:12,585 --> 04:12:13,655 so I'm good to go, 4418 04:12:13,690 --> 04:12:16,040 but I can always add a little bit more as I go. 4419 04:12:17,170 --> 04:12:18,930 There, that's lookin' really good. 4420 04:12:18,965 --> 04:12:19,728 So, now I go ahead 4421 04:12:19,763 --> 04:12:21,990 and just start throwin' in the rest of the stuff. 4422 04:12:22,929 --> 04:12:23,727 I usually like to go with 4423 04:12:23,762 --> 04:12:26,180 a couple tablespoons of brown sugar. 4424 04:12:28,315 --> 04:12:30,415 Just put a little bit more water in there. 4425 04:12:32,560 --> 04:12:35,150 Then 1/4 cup of white sugar. 4426 04:12:39,422 --> 04:12:41,410 I got a tablespoon of tamari sauce. 4427 04:12:44,460 --> 04:12:47,220 And a little bit of srirachi, or sriracha, 4428 04:12:49,840 --> 04:12:53,190 you know, like a tablespoon maybe, that's all up to you. 4429 04:12:53,225 --> 04:12:54,023 Get this goin'. 4430 04:12:58,500 --> 04:13:02,230 And then I go ahead and add my two cups of tomato sauce. 4431 04:13:07,780 --> 04:13:09,880 And we'll let that start to stew up a bit. 4432 04:13:11,280 --> 04:13:15,440 Okay, so I like to let this cook for about 10 or 15 minutes, 4433 04:13:15,475 --> 04:13:19,600 just to kinda get rid of some of the moisture in the sauce, 4434 04:13:19,635 --> 04:13:22,531 and I'll go ahead and add the Mandarin oranges. 4435 04:13:22,566 --> 04:13:25,463 Again, that's about 11 ounces, I think it was, 4436 04:13:25,498 --> 04:13:28,360 and then go ahead and put in my green onions. 4437 04:13:42,700 --> 04:13:45,320 Mm, you got a little bit of the Mandarin oranges 4438 04:13:45,355 --> 04:13:47,282 with some of that garlic, mm. 4439 04:13:47,317 --> 04:13:49,210 It's gonna be really good. 4440 04:13:50,100 --> 04:13:51,960 Now, I'm gonna go grab the cauliflower 4441 04:13:51,995 --> 04:13:53,750 that's been baking in the oven. 4442 04:13:53,785 --> 04:13:55,335 Okay, so as you can see, 4443 04:13:55,370 --> 04:13:58,840 it's kind of a little bit crunch, you know, 4444 04:13:58,875 --> 04:14:00,705 it's nice bite-size pieces. 4445 04:14:00,740 --> 04:14:03,340 So, I'm gonna go ahead and dump this into the sauce. 4446 04:14:05,280 --> 04:14:06,845 Now the thing is, you wanna do this 4447 04:14:06,880 --> 04:14:08,375 just before you're about to serve it 4448 04:14:08,410 --> 04:14:12,310 because it does keep some of the moisture. 4449 04:14:17,690 --> 04:14:18,690 Let's get some rice. 4450 04:14:19,585 --> 04:14:21,027 Let's see how this is doin'. 4451 04:14:21,062 --> 04:14:22,435 Oh, this is lookin' good. 4452 04:14:22,470 --> 04:14:24,200 We'll go ahead and fluff this up. 4453 04:14:24,235 --> 04:14:25,350 Woo, it's a little hot. 4454 04:14:34,812 --> 04:14:36,895 Put some rice on a plate. 4455 04:14:44,814 --> 04:14:46,395 Put that away. 4456 04:14:46,430 --> 04:14:48,410 And we'll go ahead and get some of this. 4457 04:14:51,340 --> 04:14:52,300 And there you go. 4458 04:14:53,260 --> 04:14:54,805 It's like a sweet and sour chicken, 4459 04:14:54,840 --> 04:14:58,160 but it is whole plant-based, it is awesome, 4460 04:14:58,195 --> 04:15:00,170 and I can't wait to taste this. 4461 04:15:06,550 --> 04:15:07,775 Mm, the cauliflower's got 4462 04:15:07,810 --> 04:15:10,840 a little bit of that breaded crunch. 4463 04:15:10,875 --> 04:15:13,770 Mm, I love the garlic, mm. 4464 04:15:15,230 --> 04:15:17,015 You know, I just, I just can't believe 4465 04:15:17,050 --> 04:15:19,530 this is whole plant-based, this is awesome. 4466 04:15:20,707 --> 04:15:22,300 You're family's gonna dig this one. 4467 04:15:23,600 --> 04:15:26,515 How did we get to this point of ignoring 4468 04:15:26,550 --> 04:15:29,430 or even buying into this Western diet? 4469 04:15:29,465 --> 04:15:30,555 Is that what you're saying? 4470 04:15:30,590 --> 04:15:32,380 - Yeah, how did we get into the Western diet? 4471 04:15:32,415 --> 04:15:33,765 Why did we go there? 4472 04:15:33,800 --> 04:15:35,305 And furthermore, at this point in time, 4473 04:15:35,340 --> 04:15:38,370 why is that being defined as the best diet? 4474 04:15:39,853 --> 04:15:40,875 - Yeah. 4475 04:15:40,910 --> 04:15:42,905 - 'Cause that's where I started. 4476 04:15:42,940 --> 04:15:46,540 We already had the animal, the study, the data from China. 4477 04:15:47,500 --> 04:15:50,605 Then we had all this background stuff from the laboratory, 4478 04:15:50,640 --> 04:15:53,710 you know, lookin' at mechanisms and all that kinda stuff. 4479 04:15:53,745 --> 04:15:56,545 Put 'em together, what do you see? 4480 04:15:56,580 --> 04:15:58,180 That kinda information all of the sudden 4481 04:15:58,215 --> 04:15:59,522 comes together like this. 4482 04:16:01,900 --> 04:16:03,665 - Making a change from a Western diet 4483 04:16:03,700 --> 04:16:06,750 to a whole plant-based lifestyle is not easy. 4484 04:16:06,785 --> 04:16:09,660 I was able to lower my cholesterol levels 4485 04:16:09,695 --> 04:16:10,685 to when I was in my 20's. 4486 04:16:10,720 --> 04:16:12,887 I'm also no longer pre diabetic. 357851

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