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>> Hello and thank you for
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taking the time to join us on
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It Is Written Canada.
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You know, many people are
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concerned about eating
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healthy, but finding a
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credible source for dietary
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information suited to someone
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who is not a healthcare
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professional can be very
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challenging, there's all kinds
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of fad diets out there.
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Who do you believe?
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>> Our guest today is
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Dr. George Cho.
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Dr. Cho is a licensed
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naturopathic doctor who
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practices in the Greater
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Toronto Area.
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He also works in the exercise
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physiology department at the
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Cleveland Clinic Canada, he is
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a member of the American
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College of Lifestyle Science
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and the Canadian Society for
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Exercise Physiology.
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His practice focus is on
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lifestyle medicine.
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>> Dr. Cho is also part of a
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community of Christians known
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for their good health and
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longevity, called Seventh-day
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Adventists and throughout the
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world, they are classified as
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one of the Blue Zones because
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they are one of the world's
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longest living people groups.
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Interestingly, they get many
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of their health principles
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from the writings of a woman
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who wrote so prolifically
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and her name was Ellen White.
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[René] Today we are going to
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ask Dr. George Cho to explain
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to us whether the writings of
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Ellen G. White are credible
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when it comes to the area
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of health.
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>> So, Dr. Cho, thank you for
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joining us on It Is Written
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Canada, it's always a pleasure
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to have you here with us.
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>> Thank you for having me.
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>> So, Dr. Cho, can you tell
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us who are the Seventh-day
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Adventists and who is
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Ellen G. White?
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>> So Seventh-day Adventists
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are, it's a global community
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of Christians and some of the
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unique features is that they
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worship on Saturday, but they
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also have a strong emphasis on
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health and they believe that
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health is very important and
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worship to God and they get a
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lot of their health principles
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from Ellen G. White.
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And Ellen G. White is a woman
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who lived in the mid-1800's to
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the early 1900's and
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Adventists believe that she
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was God's messenger to give
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guidance and instruction.
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And one of the main roles that
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she had was in writing and she
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wrote on a lot of different
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topics, but especially on the
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topic of health, she wrote a
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lot and we believe that those
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writings are inspired by God.
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>> So, Dr. Cho, you are a
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doctor, so looking at the
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research in this area of
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nutrition, is what she says a
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credible source?
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>> Even more so now.
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So when you look at the
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scientific evidence that's
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coming out in the last few
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decades, it confirms so much
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of what she's written about
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the topic of human nutrition.
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So when she was writing back
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in the day, you know, the
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doctors were a little bit
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skeptical and understandably
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so, the science hadn't caught
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up and now it's definitely
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catching up and it's really
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confirming a lot of what she
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wrote about human health and
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especially nutrition.
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[Mike] Mm-hmm.
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So let's look at something
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that she wrote about.
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So one of the things that she
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really went into was
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eliminating flesh-eating or
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eating meat from your diet so
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I'm just gonna look at one of
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the statements there, or a
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couple of the statements and
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this is from a book called
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Ministry of Healing.
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So it says, "Flesh was never"
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"the best food, but its use"
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"is now doubly objectionable"
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"since disease in animals is"
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"rapidly increasing."
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And here's another one.
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It says, "Grains, fruits,"
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"nuts, vegetables constitute"
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"the diet chosen for us by"
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"our Creator."
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"These foods prepared in as"
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"simple and natural a manner"
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"as possible are the most"
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"healthful and nourishing."
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So would you say that that is
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accurate in terms of the
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scientific research that we
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see today?
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>> If you look at the American
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College of Lifestyle Medicine,
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that's not an Adventist
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organization, this is
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thousands of doctors and
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researchers and they have what
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are called six pillars of
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lifestyle medicine.
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Stress management, good social
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connections, sleep, avoiding
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toxic substances like alcohol
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and tobacco, and the sixth one
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is nutrition.
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And for the nutrition advice
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they say whole foods,
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plant-based eating pattern.
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So specifically whole-foods,
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plant-based.
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And why'd they do that?
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They didn't read Ellen White,
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they're reading the science
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and the science is compelling
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them to conclude that a
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whole-foods, plant-based diet
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is really the best way to go.
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So I believe that it's
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extremely incredible.
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And if you look at the
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different iterations of the
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Canada Food Guide, right?
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Way back in the day they had a
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section called "meat" then
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they had a section for dairy.
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Then they switched that to
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"meat and alternatives,"
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"dairy and alternatives,"
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"milk and alternatives."
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Now in the most recent
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iteration of the food guide,
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they completely eliminated
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meat and dairy and now they're
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just grouped together with
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other plant proteins.
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So you can see that-- and what
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are they doing?
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They're not reading Ellen
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White, they're just reading
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the science.
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Even with that alone, it's
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compelling them even to move
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their recommendations toward a
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more plant-based eating
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pattern so when you look at
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the science today, it's
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becoming very more clear that
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plant-based eating is really
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the way to go.
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[Mike] And that might be a new
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thing for some people
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listening to that right now.
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They might be thinking to
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themselves, "Hey, I thought"
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"you get protein from meat,"
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"but you're saying you can"
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"get protein from plants."
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>> In the Canada Food Guide,
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they specifically say,
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"Choose plant-based proteins."
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It's very interesting, it's
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very different, right?
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So, they're not-- in the
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Canada Food Guide they don't
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say go completely plant-based,
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right, they don't say that,
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but they say, "choose."
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If you're gonna choose,
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try to go for a more
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plant-based sources.
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So these are not Adventists,
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these are-- this is the Health
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Canada, right, this is the
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Canadian Food Guide.
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So it's becoming abundantly
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clear that you can get most of
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your nutrition from
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plant-based foods,
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including protein.
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>> So, Dr. Cho, it seems that
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Ellen G. White said that
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eating flesh or eating meat
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is objectionable which means
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that you could be saying that
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eating meat and eating
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vegetables are both healthy,
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but eating plants is more
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healthier, but she's actually
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saying that eating meat
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is unhealthy.
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>> That's right.
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>> So what's your viewpoint
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on this?
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>> Yeah, I think she's
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totally accurate.
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If you look at the scientific
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evidence today, I believe it's
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really confirming that.
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So for example a lot of people
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think that type 2 diabetes is
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just sugar, right, but it's
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not true.
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I mean, sugar is an issue,
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right, but they've found
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evidence that the more meat
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you consume, the higher your
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risk of type 2 diabetes and
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there's several reasons
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for that.
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For example, meat is high in
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heme iron, which is a
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pro-oxine.
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It causes oxidation, causes
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inflammation in the body.
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So meat-consumption is linked
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with type 2 diabetes.
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Meat consumption is also
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linked with increased risk of
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cardiovascular diseases,
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right?
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Coronary artery disease,
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stroke, and even in the realm
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of cancer, you know, the World
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Health Organization has an arm
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called the International
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Agency for Research on Cancer
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and they classify different
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things as carcinogens and
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processed meat is a group one
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carcinogen.
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Group one is a definite, known
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cancer-causing agent.
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So processed meat is a group
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one, red meat is a group two
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carcinogen, that means it
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probably causes cancer.
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So the evidence is becoming
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more and more clear that
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populations that tend to eat
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more meat in the diet, the
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risk of chronic diseases, the
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prevalence of diseases is
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going up, right?
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Whereas if you look at a
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population where they don't
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eat as much meat, the chronic
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disease rates are much lower,
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right?
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So that tells you that there's
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something about eating meat,
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you know, whereas whole
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grains, beans, nuts, fruits,
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vegetables every day, no one's
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gonna argue that
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that's healthy.
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But then with meat it gets
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kinda iffy, everyone's like,
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"OK, how much is enough and--"
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right?
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So it tells you that's
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because there's some health
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detriment, right?
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The question is, so if we take
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out meat, can we adequately
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meet our nutritional needs,
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right, and the answer is yes.
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And I have here right now the
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position paper statement of
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the Academy of Nutrition and
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Dietetics, so that represents
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the dietitians in America, so
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this is a very credible
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organization.
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They have a position paper and
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a position paper is when
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basically a bunch of experts
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get together and they say,
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they look at the research and
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they say, "this is our"
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"position," OK.
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And they have a position paper
00:09:51.09\00:09:52.12
on vegetarian diets
00:09:52.12\00:09:53.49
specifically and I wanna read
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to you their-- just a summary,
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It says, "It is the position"
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"of the Academy that"
00:09:59.59\00:10:00.93
"appropriately planned"
00:10:00.93\00:10:02.70
"vegetarian, including vegan"
00:10:02.70\00:10:04.17
"diets, are healthful,"
00:10:04.17\00:10:06.33
"nutritionally adequate and"
00:10:06.33\00:10:07.97
"may provide health benefits"
00:10:07.97\00:10:09.40
"for the prevention and"
00:10:09.40\00:10:10.71
"treatment of certain"
00:10:10.71\00:10:11.74
"diseases."
00:10:11.74\00:10:12.57
"These diets are appropriate"
00:10:12.57\00:10:13.98
"for all stages of the life"
00:10:13.98\00:10:15.74
"cycle, including pregnancy,"
00:10:15.74\00:10:18.01
"lactation, infancy,"
00:10:18.01\00:10:19.78
"childhood, adolescence,"
00:10:19.78\00:10:21.42
"older adulthood,"
00:10:21.42\00:10:22.52
"and for athletes."
00:10:22.52\00:10:24.49
So here, this is a very
00:10:24.49\00:10:25.99
credible organization with a
00:10:25.99\00:10:27.52
position paper saying very
00:10:27.52\00:10:29.02
clearly you can meet your
00:10:29.02\00:10:30.43
nutritional needs at all
00:10:30.43\00:10:32.63
stages; pregnancy, lactation,
00:10:32.63\00:10:34.93
childhood, and older
00:10:34.93\00:10:37.27
adulthood, even athletes,
00:10:37.27\00:10:39.03
right?
00:10:39.03\00:10:39.67
So...and what's making them
00:10:39.67\00:10:41.07
say that?
00:10:41.07\00:10:41.60
Well, it's the evidence.
00:10:41.70\00:10:42.57
There's nothing that-- you
00:10:42.57\00:10:44.41
don't need to be on a
00:10:44.41\00:10:45.81
meat-eating diet to get all
00:10:45.81\00:10:47.51
your nutritional needs.
00:10:47.51\00:10:48.98
You can be on a plant-based
00:10:48.98\00:10:49.94
eating pattern to meet your
00:10:49.94\00:10:51.18
nutrition.
00:10:51.18\00:10:52.51
I mean, the Canadian Pediatric
00:10:52.51\00:10:54.02
Society, so this is not like a
00:10:54.02\00:10:55.55
bunch of moms that got
00:10:55.55\00:10:56.65
together, this is
00:10:56.65\00:10:58.22
pediatricians and they have a
00:10:58.22\00:11:00.39
position paper, similar to
00:11:00.39\00:11:02.06
this, on plant-based eating
00:11:02.06\00:11:03.36
for children.
00:11:03.36\00:11:04.16
They say almost-- it's almost
00:11:04.16\00:11:05.16
exactly the same, they say
00:11:05.16\00:11:06.26
for all stages of childhood.
00:11:06.26\00:11:08.26
Plant-based eating, like
00:11:08.26\00:11:10.30
vegetarian and vegan diets,
00:11:10.30\00:11:11.87
can meet their needs.
00:11:11.87\00:11:13.50
So it's a-- things are
00:11:13.50\00:11:15.70
shifting in the medical and
00:11:15.70\00:11:17.17
the health world and they're
00:11:17.17\00:11:19.04
recognizing plant-based eating
00:11:19.04\00:11:20.38
is-- you can do it, for sure.
00:11:20.38\00:11:23.45
[Mike] Absolutely.
00:11:23.45\00:11:24.81
>> So, Dr. Cho, Ellen G.
00:11:24.81\00:11:26.78
White also suggests that we
00:11:26.78\00:11:28.75
need to keep our meals as
00:11:28.75\00:11:30.92
simple and as natural as
00:11:30.92\00:11:32.99
possible.
00:11:32.99\00:11:34.29
So that seems like she's
00:11:34.29\00:11:36.56
suggesting that we need to eat
00:11:36.56\00:11:38.56
a lot less processed foods.
00:11:38.56\00:11:40.30
Is that correct?
00:11:40.30\00:11:41.66
>> So again, that demonstrates
00:11:41.66\00:11:42.73
how far she was in advance of
00:11:42.73\00:11:44.17
the science, right, 'cause
00:11:44.17\00:11:46.20
right now scientists are
00:11:46.20\00:11:48.34
realizing that ultra-processed
00:11:48.34\00:11:49.94
food, that's the word that
00:11:49.94\00:11:50.84
they use in the research,
00:11:50.84\00:11:51.61
ultra-processed food is
00:11:51.61\00:11:53.14
detrimental to health, right,
00:11:53.14\00:11:54.71
and she was saying that way
00:11:54.71\00:11:55.54
back in the day.
00:11:55.54\00:11:56.71
She was talking about how we
00:11:56.71\00:11:58.05
should be eating whole wheat
00:11:58.05\00:11:59.55
instead of refined grains,
00:11:59.55\00:12:01.32
right, and she was saying that
00:12:01.32\00:12:02.82
eating too much cakes,
00:12:02.82\00:12:04.22
jellies, custards, and that
00:12:04.22\00:12:05.45
type of thing wasn't
00:12:05.45\00:12:06.52
healthful for you.
00:12:06.52\00:12:07.76
She also spoke out against
00:12:07.76\00:12:09.22
cheese which is a very highly
00:12:09.22\00:12:10.79
processed dairy product,
00:12:10.79\00:12:12.39
right, that cheese is not very
00:12:12.39\00:12:13.86
good for you.
00:12:13.86\00:12:14.60
So again, even in that area,
00:12:14.60\00:12:17.37
she's really well advanced of
00:12:17.37\00:12:19.23
her time and, like I said,
00:12:19.23\00:12:21.40
when you go back to the
00:12:21.40\00:12:22.74
American College of Lifestyle
00:12:22.74\00:12:23.84
Medicine, the words they that
00:12:23.84\00:12:24.87
words they use is
00:12:24.87\00:12:25.91
"whole foods, plant-based,"
00:12:25.91\00:12:28.04
right, so basically exactly
00:12:28.04\00:12:30.21
what she's saying, minimally
00:12:30.21\00:12:32.01
processed, plant-based foods.
00:12:32.01\00:12:34.68
>> So, friends, you might be
00:12:34.68\00:12:35.92
listening to Dr. Cho and
00:12:35.92\00:12:37.62
thinking to yourself, "How"
00:12:37.62\00:12:39.29
"can I possibly eat a"
00:12:39.29\00:12:41.22
"plant-based diet that"
00:12:41.22\00:12:42.76
"really tastes good?"
00:12:42.76\00:12:44.63
Well, if you go to our website
00:12:44.63\00:12:46.26
at itiswrittencanada. ca, you
00:12:46.26\00:12:49.60
can find lots of cooking shows
00:12:49.60\00:12:52.97
where we share with you lots
00:12:52.97\00:12:56.57
of plant-based recipes and how
00:12:56.57\00:12:58.44
to prepare those recipes.
00:12:58.44\00:13:01.08
>> Yes, and right now we want
00:13:01.08\00:13:03.18
to share with you a recipe for
00:13:03.18\00:13:05.05
making soy- and gluten-free
00:13:05.05\00:13:07.55
sprouted chorizo for tacos,
00:13:07.55\00:13:09.95
nachos, and burritos.
00:13:09.95\00:13:11.82
That sounds yummy, doesn't it?
00:13:11.82\00:13:13.46
>> Sounds really good.
00:13:13.46\00:13:14.62
>> So take a look at this.
00:13:14.62\00:13:16.49
>> Welcome, friends!
00:13:16.49\00:13:17.86
We're here experiencing life
00:13:17.86\00:13:19.33
in the kitchen.
00:13:19.33\00:13:20.53
I'm Vanessa.
00:13:20.53\00:13:21.70
>> And I'm Mary.
00:13:21.70\00:13:22.56
>> I'm Nico.
00:13:22.56\00:13:23.63
>> And we're gonna be
00:13:23.63\00:13:24.40
making something really
00:13:24.40\00:13:25.17
special today.
00:13:25.17\00:13:26.03
>> Yes, we're gonna be
00:13:26.03\00:13:27.10
sharing a chorizo recipe
00:13:27.10\00:13:28.24
with you today.
00:13:28.24\00:13:29.44
>> So what is chorizo?
00:13:29.44\00:13:31.01
>> So chorizo is a Mexican
00:13:31.01\00:13:32.77
sausage and it has a lot of
00:13:32.77\00:13:34.98
flavours and it's used in a
00:13:34.98\00:13:36.81
variety of different ways, but
00:13:36.81\00:13:38.35
today we're gonna be making a
00:13:38.35\00:13:39.71
plant-based version of that
00:13:39.71\00:13:41.25
using the same spices that are
00:13:41.25\00:13:44.25
traditionally used in chorizo,
00:13:44.25\00:13:46.22
but using it with garbanzos
00:13:46.22\00:13:48.52
and lentils to have a
00:13:48.52\00:13:50.76
whole-foods, plant-based
00:13:50.76\00:13:52.56
chorizo.
00:13:52.56\00:13:53.93
>> Wow, that sounds great!
00:13:53.93\00:13:55.10
So let's get started.
00:13:55.10\00:13:57.00
>> OK, well, first we're
00:13:57.00\00:13:58.33
going to start off making
00:13:58.33\00:13:59.53
our adobo sauce.
00:13:59.53\00:14:01.00
So the sauce is what's gonna
00:14:01.00\00:14:02.30
give it all that flavour.
00:14:02.30\00:14:03.20
We've got lots of spices and
00:14:03.20\00:14:05.31
so we're gonna blend it all up
00:14:05.31\00:14:07.58
in the blender to make
00:14:07.58\00:14:09.04
our sauce.
00:14:09.04\00:14:10.68
So our spices include
00:14:10.68\00:14:12.65
a tablespoon of the dried
00:14:12.65\00:14:14.42
guajillo powder, a quarter
00:14:14.42\00:14:16.15
teaspoon of cinnamon,
00:14:16.15\00:14:18.79
a quarter teaspoon of ground
00:14:18.79\00:14:20.49
clove, a teaspoon of cumin,
00:14:20.49\00:14:23.06
a teaspoon of oregano,
00:14:23.06\00:14:24.96
half a teaspoon of thyme,
00:14:24.96\00:14:26.96
two teaspoons of paprika,
00:14:26.96\00:14:28.93
two tablespoons of smoked
00:14:28.93\00:14:30.70
paprika, and a tablespoon
00:14:30.70\00:14:32.07
of salt.
00:14:32.07\00:14:33.74
K, so we're gonna-- if you'll
00:14:33.74\00:14:35.44
put our spices in the blender
00:14:35.44\00:14:38.14
along with the-- two of the
00:14:38.14\00:14:40.81
cloves of garlic.
00:14:40.81\00:14:43.08
>> Mmm, I like garlic.
00:14:43.08\00:14:44.41
>> Mm-hmm...yes.
00:14:44.41\00:14:47.25
>> And then we're gonna add
00:14:48.85\00:14:51.09
the water.
00:14:51.09\00:14:52.89
>> How much water is that?
00:14:52.89\00:14:54.29
>> This is about half a cup,
00:14:54.29\00:14:55.92
I may need a little more,
00:14:55.92\00:14:57.13
we'll see.
00:14:57.13\00:14:58.46
And then if you could do two
00:14:58.46\00:15:00.06
tablespoons of oil, please.
00:15:00.06\00:15:01.33
>> OK.
00:15:01.33\00:15:02.66
[Mary] This is avocado oil
00:15:02.66\00:15:03.83
that we're using today.
00:15:03.83\00:15:04.47
[Vanessa] That's right.
00:15:04.57\00:15:06.03
Because it's good with
00:15:06.03\00:15:07.17
high heat.
00:15:07.17\00:15:08.24
[Mary] Mm-hmm.
00:15:08.24\00:15:09.57
So now we'll pop this on
00:15:09.57\00:15:11.91
and blend it up.
00:15:11.91\00:15:13.48
[Nico] Put on the lid.
00:15:13.48\00:15:14.81
[blender whirring]
00:15:15.61\00:15:18.51
>> OK, so what do we do next?
00:15:22.98\00:15:24.15
>> So we'll go ahead and
00:15:24.15\00:15:26.09
process the garbanzos and the
00:15:26.09\00:15:28.06
lentils to make the actual
00:15:28.06\00:15:30.76
meat portion.
00:15:30.76\00:15:31.66
>> OK.
00:15:31.66\00:15:33.06
>> These garbanzos and lentils
00:15:33.06\00:15:34.56
will need to be soaked
00:15:34.56\00:15:36.20
overnight, ideally for about
00:15:36.20\00:15:37.70
24 hours.
00:15:37.70\00:15:39.43
You need two cups of garbanzos
00:15:39.43\00:15:42.80
and one cup of the lentils.
00:15:42.80\00:15:46.37
So we'll put those in and if,
00:15:46.37\00:15:51.01
Nico, if you'll just pulse it
00:15:51.01\00:15:52.58
a few times for me.
00:15:52.58\00:15:54.12
[processor whirring]
00:15:54.12\00:15:56.22
OK, so I think this is ready
00:15:57.42\00:15:59.25
to go into the bowl.
00:15:59.25\00:16:00.59
>> There you go, Nico.
00:16:00.59\00:16:01.96
>> Alright, so I'm gonna dump
00:16:01.96\00:16:03.22
this, you can see that it's
00:16:03.22\00:16:04.73
crumbly, it still has some
00:16:04.73\00:16:06.06
texture, it's not pulverized
00:16:06.06\00:16:07.36
at all.
00:16:07.36\00:16:08.43
Can you put a heaping
00:16:08.43\00:16:09.56
tablespoon of the oat flour?
00:16:09.56\00:16:11.53
>> OK, there we go.
00:16:11.53\00:16:14.70
>> Alright, so if you'll mix
00:16:14.70\00:16:16.24
that up and then if you'll
00:16:16.24\00:16:17.84
bring back the adobo sauce.
00:16:17.84\00:16:20.21
We'll also want to at this
00:16:20.21\00:16:21.61
point add in the sauce.
00:16:21.61\00:16:23.04
OK, and just mix that in.
00:16:27.62\00:16:30.49
Yeah, you want the sauce to
00:16:32.92\00:16:34.42
evenly coat all of the
00:16:34.42\00:16:37.16
garbanzos and the lentils.
00:16:37.16\00:16:39.53
OK, so this is ready to go on
00:16:39.53\00:16:40.96
the stove now.
00:16:40.96\00:16:42.33
>> OK.
00:16:42.33\00:16:43.37
[lively music]
00:16:43.87\00:16:46.37
[food sizzling]
00:17:01.92\00:17:04.82
[lively music continues]
00:17:07.99\00:17:10.39
[Vanessa] Oh, it smells
00:17:20.14\00:17:21.34
so good.
00:17:21.34\00:17:22.74
>> So here we have our final
00:17:29.88\00:17:31.71
product, we put our chorizo
00:17:31.71\00:17:33.25
into some tortillas and
00:17:33.25\00:17:34.75
we are ready for
00:17:34.75\00:17:35.85
taco Tuesday!
00:17:35.85\00:17:36.92
So excited.
00:17:36.92\00:17:38.49
And you can also use these
00:17:38.49\00:17:40.12
chorizo on top of pizza with
00:17:40.12\00:17:41.72
some pineapple and--
00:17:41.72\00:17:43.73
Or anywhere you use meat
00:17:43.73\00:17:46.26
crumbles, really.
00:17:46.26\00:17:47.40
>> Like nachos...
00:17:47.40\00:17:48.46
>> Yeah, nachos, yeah.
00:17:48.46\00:17:49.70
>> That sounds so good.
00:17:49.70\00:17:50.83
>> Now can we eat them?
00:17:50.83\00:17:52.30
>> (giggles) Sure thing.
00:17:52.30\00:17:54.00
>> Looked like a pretty
00:17:55.54\00:17:56.57
good recipe.
00:17:56.57\00:17:57.71
So for a plant-based recipe,
00:17:57.71\00:17:58.84
what do you think about that?
00:17:58.84\00:18:00.21
>> It's amazing, I mean a lot
00:18:00.21\00:18:01.84
of people, they say to me, you
00:18:01.84\00:18:03.71
know, "Is plant-based eating"
00:18:03.71\00:18:05.31
"just eating salads?"
00:18:05.31\00:18:06.38
I think that really
00:18:06.41\00:18:07.48
demonstrates it's not.
00:18:07.48\00:18:09.05
I mean, salads are part of it,
00:18:09.05\00:18:10.59
but it's way more than that.
00:18:10.59\00:18:12.12
You can be so creative with
00:18:12.12\00:18:14.36
most cuisines out there and
00:18:14.36\00:18:16.26
really create delicious,
00:18:16.26\00:18:17.39
healthy food.
00:18:17.39\00:18:18.46
>> Absolutely.
00:18:18.46\00:18:19.76
So one of the things I find
00:18:19.76\00:18:20.93
fascinating, we've been
00:18:20.93\00:18:22.26
talking about Ellen White and
00:18:22.26\00:18:23.57
what she says and how we can
00:18:23.57\00:18:25.00
verify that from science.
00:18:25.00\00:18:26.33
Let's look at another
00:18:26.33\00:18:27.50
statement that she makes and
00:18:27.50\00:18:29.00
that is about timing in terms
00:18:29.00\00:18:31.14
of when we eat.
00:18:31.14\00:18:33.71
So just a statement I'm gonna
00:18:33.71\00:18:35.58
read here.
00:18:35.58\00:18:36.64
It says, "Another pernicious"
00:18:36.64\00:18:37.78
"habit," or a harmful habit,
00:18:37.78\00:18:39.31
"is that of eating just"
00:18:39.31\00:18:40.75
"before bedtime."
00:18:40.75\00:18:42.22
"As a result of eating late"
00:18:42.22\00:18:43.69
"suppers, the digestive"
00:18:43.69\00:18:45.45
"process is continued through"
00:18:45.45\00:18:48.16
"the sleeping hours, but"
00:18:48.16\00:18:50.73
"though the stomach works"
00:18:50.73\00:18:52.96
"constantly, its work is not"
00:18:52.96\00:18:55.03
"properly accomplished."
00:18:55.03\00:18:56.23
Here's another one.
00:18:56.23\00:18:57.50
It says, "The practice of"
00:18:57.50\00:18:59.20
"eating only two meals a day"
00:18:59.20\00:19:01.44
"is generally found to be"
00:19:01.44\00:19:03.47
"beneficial to health, yet"
00:19:03.47\00:19:05.31
"under some circumstances,"
00:19:05.31\00:19:06.94
"persons may require," if
00:19:06.94\00:19:08.54
they're working really hard I
00:19:08.54\00:19:09.78
guess, "a third meal."
00:19:09.78\00:19:11.78
So now this seems to be quite
00:19:11.78\00:19:13.52
counter to what a lot of
00:19:13.52\00:19:15.32
people are living in our
00:19:15.32\00:19:16.99
country here in Canada.
00:19:16.99\00:19:18.65
Is she accurate here?
00:19:18.65\00:19:20.79
>> Absolutely.
00:19:20.79\00:19:21.92
I'm pretty sure some of
00:19:21.92\00:19:23.19
your viewers at least have
00:19:23.19\00:19:24.56
heard of intermittent fasting
00:19:24.56\00:19:25.93
and that's basically the idea
00:19:25.93\00:19:27.20
that you eat it within a
00:19:27.20\00:19:28.56
certain window of time and you
00:19:28.56\00:19:30.23
fast the rest of the time so
00:19:30.23\00:19:32.03
you extend the fasting hours,
00:19:32.03\00:19:33.50
you shorten the eating window.
00:19:33.50\00:19:35.24
And when you look at the
00:19:35.24\00:19:36.60
evidence, it's not just
00:19:36.60\00:19:38.44
time-restricted feeding, but
00:19:38.44\00:19:40.11
it's also-- there is evidence
00:19:40.11\00:19:41.54
for early time-restricted
00:19:41.54\00:19:43.04
feeding.
00:19:43.04\00:19:44.01
>> OK, like early in the day?
00:19:44.01\00:19:45.15
>> Exactly.
00:19:45.15\00:19:46.18
So for example, they did a
00:19:46.18\00:19:47.38
study, they ate-- they got the
00:19:47.38\00:19:48.62
subjects to eat at 8:00 to
00:19:48.62\00:19:50.32
2:00, so the last meal was at
00:19:50.32\00:19:51.29
2:00 PM, right?
00:19:51.29\00:19:53.15
Versus another group that did
00:19:53.15\00:19:55.22
8:00 to 8:00, right.
00:19:55.22\00:19:57.03
And the ones that did early
00:19:57.03\00:19:58.46
time-restricted feeding, their
00:19:58.46\00:19:59.83
blood-sugar control was
00:19:59.83\00:20:01.06
better, their weight-control
00:20:01.06\00:20:02.46
was better, they had
00:20:02.46\00:20:03.63
improvements in their
00:20:03.63\00:20:04.93
blood-pressure.
00:20:04.93\00:20:06.07
It's amazing how those studies
00:20:06.07\00:20:08.00
have confirming what she's
00:20:08.00\00:20:09.37
saying 'cause she promotes
00:20:09.37\00:20:10.64
eating two meals earlier in
00:20:10.64\00:20:12.17
the day and not eating late at
00:20:12.17\00:20:13.68
night like you just read.
00:20:13.68\00:20:15.14
So a lot of people have to
00:20:15.14\00:20:16.38
realize that our digestive
00:20:16.38\00:20:17.75
system works on the
00:20:17.75\00:20:18.95
circadian rhythm.
00:20:18.95\00:20:20.35
So that is basically certain
00:20:20.35\00:20:22.15
processes are optimized at
00:20:22.15\00:20:24.92
night and toned down, kinda
00:20:24.92\00:20:26.86
cool down during the day and
00:20:26.86\00:20:28.36
then they reverse for other
00:20:28.36\00:20:29.56
systems, right.
00:20:29.56\00:20:31.19
So we know that the sleep-wake
00:20:31.19\00:20:32.59
cycle operates on the
00:20:32.59\00:20:33.83
circadian rhythm, but
00:20:33.83\00:20:35.16
digestion as well works on the
00:20:35.16\00:20:36.93
circadian rhythm so when we--
00:20:36.93\00:20:39.63
And it's optimized for
00:20:39.63\00:20:41.04
earlier feeding.
00:20:41.04\00:20:42.30
This is why when we eat
00:20:42.30\00:20:43.61
earlier in the day and not
00:20:43.61\00:20:44.64
later in the day, our
00:20:44.64\00:20:46.17
digestion is better, right?
00:20:46.17\00:20:47.81
People have to realize, like
00:20:47.81\00:20:49.94
peristalsis, which is how
00:20:49.94\00:20:51.85
quickly the food moves along
00:20:51.85\00:20:53.48
the digestive tract, that
00:20:53.48\00:20:54.72
slows down at night.
00:20:54.72\00:20:55.92
Now she talks about snacking,
00:20:55.92\00:20:57.85
not eating between meals,
00:20:57.85\00:20:59.65
right, and that makes so much
00:20:59.65\00:21:01.49
sense when you understand how
00:21:01.49\00:21:02.62
digestion works because for
00:21:02.62\00:21:04.29
the stomach to completely
00:21:04.29\00:21:05.99
empty out its contents from a
00:21:05.99\00:21:07.60
meal, it takes about five to
00:21:07.60\00:21:09.30
six hours.
00:21:09.30\00:21:10.27
Even from just that
00:21:10.27\00:21:11.70
perspective, it's amazing how
00:21:11.70\00:21:12.77
this woman, her
00:21:12.77\00:21:14.94
recommendations align with the
00:21:14.94\00:21:16.30
way that basic human
00:21:16.30\00:21:18.44
physiology works, you know, so
00:21:18.44\00:21:20.01
indeed it's a good practice
00:21:20.01\00:21:21.94
for people to eat and then
00:21:21.94\00:21:23.48
wait about five or six hours,
00:21:23.48\00:21:24.98
wait for the stomach to empty
00:21:24.98\00:21:26.65
out before you put new
00:21:26.65\00:21:27.62
food in.
00:21:27.62\00:21:28.85
>> That's fascinating.
00:21:28.85\00:21:29.98
So we're gonna just look at
00:21:29.98\00:21:31.75
one more thing, one final
00:21:31.75\00:21:33.96
thing before we let you go and
00:21:33.96\00:21:35.96
that is her point of view on
00:21:35.96\00:21:38.43
caffeinated beverages and
00:21:38.43\00:21:41.36
also alcohol.
00:21:41.36\00:21:42.96
She wrote the following
00:21:42.96\00:21:44.23
statement, she said,
00:21:44.23\00:21:46.50
"In relation to tea, coffee,"
00:21:46.50\00:21:48.37
"tobacco, and alcoholic"
00:21:48.37\00:21:50.14
"drinks, the only safe course"
00:21:50.14\00:21:52.41
"is to touch not, taste not,"
00:21:52.41\00:21:55.78
"handle not."
00:21:55.78\00:21:58.05
So this kind of goes counter
00:21:58.05\00:21:59.95
to what the general view is to
00:21:59.95\00:22:03.49
have something in moderation,
00:22:03.49\00:22:06.22
for example, people are saying
00:22:06.22\00:22:08.82
that as far as alcoholic
00:22:08.82\00:22:10.73
beverages are concerned, that
00:22:10.73\00:22:12.69
it's OK for men to have two
00:22:12.69\00:22:15.53
drinks a day and women, maybe
00:22:15.53\00:22:17.93
one drink a day, so what are
00:22:17.93\00:22:20.10
your thoughts on that?
00:22:20.10\00:22:21.84
>> She was very much against
00:22:21.84\00:22:23.81
drinking alcohol and tea and
00:22:23.81\00:22:25.67
caffeinated beverages, like
00:22:25.67\00:22:27.01
you say.
00:22:27.01\00:22:28.41
So, you know, and it's true
00:22:28.41\00:22:29.91
that for many decades now
00:22:29.91\00:22:32.48
they've been saying moderate
00:22:32.48\00:22:34.08
use of alcohol, right?
00:22:34.08\00:22:35.65
Even they say that there's
00:22:35.65\00:22:37.22
health benefits for the heart.
00:22:37.22\00:22:39.29
But, you know, two major
00:22:39.29\00:22:41.56
papers came out in the Lancet
00:22:41.56\00:22:43.16
Journal, so the Lancet is one
00:22:43.16\00:22:44.96
of the world's most
00:22:44.96\00:22:46.19
prestigious journals, right,
00:22:46.19\00:22:47.86
and it 2018 two studies came
00:22:47.86\00:22:50.37
out which basically confirms
00:22:50.37\00:22:52.90
what Ellen White wrote.
00:22:52.90\00:22:54.34
So in April they released a
00:22:54.34\00:22:56.40
paper and in that paper they
00:22:56.40\00:22:58.07
looked at alcohol in it's
00:22:58.07\00:22:59.94
relation to cardiovascular
00:22:59.94\00:23:01.38
disease and what they found
00:23:01.38\00:23:02.98
was that, indeed, alcohol use
00:23:02.98\00:23:04.81
was associated with a 6%
00:23:04.81\00:23:06.72
decreased risk in heart attack
00:23:06.72\00:23:08.55
so that seems like
00:23:08.55\00:23:09.52
it's beneficial.
00:23:09.52\00:23:10.95
However, it increased the risk
00:23:10.95\00:23:12.62
of coronary artery disease by
00:23:12.62\00:23:14.06
6%, heart failure by 9%,
00:23:14.06\00:23:17.46
stroke by 14%, fatal aortic
00:23:17.46\00:23:20.60
aneurysm, that's like tears in
00:23:20.60\00:23:22.13
the aorta, 15%, and fatal
00:23:22.13\00:23:24.40
hypertensive disease by 24%.
00:23:24.40\00:23:27.10
So the benefit was seen in
00:23:27.10\00:23:28.60
heart attack, lowering the
00:23:28.60\00:23:29.87
risk of heart attack,
00:23:29.87\00:23:30.81
but for other things,
00:23:30.81\00:23:32.17
it went up, you see?
00:23:32.17\00:23:33.71
So, and it's interesting in
00:23:33.71\00:23:35.21
that paper, they said, "OK,"
00:23:35.21\00:23:36.81
"we realize that having the"
00:23:36.81\00:23:38.18
"recommended amounts,"
00:23:38.18\00:23:39.45
like two per day for men,
00:23:39.45\00:23:41.05
one for women, they said,
00:23:41.05\00:23:42.68
"That's too high."
00:23:42.68\00:23:43.99
So they said, "OK, is there"
00:23:43.99\00:23:45.52
"a new recommendation that"
00:23:45.52\00:23:47.12
"we can make?"
00:23:47.12\00:23:48.32
They said they could not
00:23:48.32\00:23:49.66
find one.
00:23:49.66\00:23:50.63
There was no threshold beyond
00:23:50.63\00:23:52.19
which alcohol was healthy.
00:23:52.19\00:23:54.23
So basically their conclusion
00:23:54.23\00:23:55.60
was that the current
00:23:55.60\00:23:57.10
recommendations are too high.
00:23:57.10\00:23:59.13
That was their conclusion.
00:23:59.13\00:24:00.67
In fact, they say the safest
00:24:00.67\00:24:02.04
level is zero, that's the word
00:24:02.04\00:24:03.57
that they use, "zero."
00:24:03.57\00:24:05.47
And so they recommend changing
00:24:05.47\00:24:08.08
the recommendations and
00:24:08.08\00:24:09.68
promoting abstention.
00:24:09.68\00:24:11.15
That's the word that they use,
00:24:11.15\00:24:12.25
"abstention," completely
00:24:12.25\00:24:13.52
staying away from alcohol
00:24:13.52\00:24:15.12
because it is a carcinogen,
00:24:15.12\00:24:16.45
it's a group one carcinogen,
00:24:16.45\00:24:17.75
it causes cancer.
00:24:17.75\00:24:19.02
So they said even though we
00:24:19.02\00:24:20.19
found some benefits to the
00:24:20.19\00:24:21.19
heart, when we look at
00:24:21.19\00:24:22.69
everything else that alcohol
00:24:22.69\00:24:24.19
does, they said, pretty much,
00:24:24.19\00:24:25.53
there's no safe level.
00:24:25.53\00:24:27.30
Now regarding caffeinated
00:24:27.30\00:24:28.83
beverages, science is mixed.
00:24:28.83\00:24:30.63
So there's some science that
00:24:30.63\00:24:32.00
does show that there might be
00:24:32.00\00:24:32.93
health benefits, but there's
00:24:32.93\00:24:34.10
also science that shows that
00:24:34.10\00:24:35.90
this might not be healthful.
00:24:35.90\00:24:37.44
So I encourage people just to
00:24:37.44\00:24:38.97
stick with what we know is
00:24:38.97\00:24:40.51
healthful, right, instead of
00:24:40.51\00:24:42.21
kind of gambling on your
00:24:42.21\00:24:43.55
health, so...
00:24:43.55\00:24:44.68
>> So for those who are
00:24:44.68\00:24:46.18
viewing, what would you give
00:24:46.18\00:24:48.02
them as a take-away?
00:24:48.02\00:24:50.12
>> Well, you know, when we
00:24:50.12\00:24:52.12
were young my mother was sick
00:24:52.12\00:24:53.89
and we encountered Seventh-day
00:24:53.89\00:24:55.62
Adventists, we weren't
00:24:55.62\00:24:57.13
Seventh-day Adventists at the
00:24:57.13\00:24:58.16
time, and when they shared
00:24:58.16\00:24:59.76
with her the principles from
00:24:59.76\00:25:01.20
Ellen White's writings, she
00:25:01.20\00:25:02.73
got better, you know, and so
00:25:02.73\00:25:04.60
we start to follow when we
00:25:04.60\00:25:06.00
were about teenagers, we
00:25:06.00\00:25:07.37
started to read some of her
00:25:07.37\00:25:08.54
writings and we found them to
00:25:08.54\00:25:09.70
be-- to make sense and so we
00:25:09.70\00:25:11.24
started following it and I'm
00:25:11.24\00:25:12.64
really grateful for that
00:25:12.64\00:25:14.14
because the way we were eating
00:25:14.14\00:25:15.81
before, we would not be
00:25:15.81\00:25:17.68
healthy today.
00:25:17.68\00:25:19.25
So I wanna just tell the
00:25:19.25\00:25:20.58
viewers, you know, give her
00:25:20.58\00:25:22.38
writings a chance, go take a
00:25:22.38\00:25:24.42
look and I think you will find
00:25:24.42\00:25:26.12
that what a lot of what she
00:25:26.12\00:25:27.62
says makes a lot of sense.
00:25:27.62\00:25:29.12
And I can say that it is
00:25:29.12\00:25:31.36
very credible.
00:25:31.36\00:25:33.29
[René] So perhaps some of our
00:25:33.29\00:25:34.93
viewers now are interested in
00:25:34.93\00:25:36.93
reading some of her writings.
00:25:36.93\00:25:38.87
So where would you suggest
00:25:38.87\00:25:40.54
that they start, Dr. Cho.
00:25:40.54\00:25:42.24
>> There's-- her seminar
00:25:42.24\00:25:43.81
writing on health was the
00:25:43.81\00:25:45.21
Ministry of Healing.
00:25:45.21\00:25:46.27
That's the book and
00:25:46.27\00:25:47.58
people can get it online, it's
00:25:47.58\00:25:49.88
a very easy read, but I would
00:25:49.91\00:25:52.11
start with that book.
00:25:52.11\00:25:53.52
Also another on that I liked
00:25:53.52\00:25:55.12
was-- it's called Counsels on
00:25:55.12\00:25:56.55
Diet and Foods and that's
00:25:56.55\00:25:58.25
basically a compilation, it's
00:25:58.25\00:25:59.85
very organized by subject so
00:25:59.85\00:26:01.82
it's a very easy way to kind
00:26:01.82\00:26:03.46
of flip through and find out,
00:26:03.46\00:26:05.03
just look at topics that you
00:26:05.03\00:26:06.16
like, but I would--
00:26:06.16\00:26:07.96
That's very practical and so I
00:26:07.96\00:26:09.53
would encourage those
00:26:09.53\00:26:10.93
two books.
00:26:10.93\00:26:11.77
>> Thank you very much,
00:26:11.77\00:26:13.30
Dr. Cho, for coming in and
00:26:13.30\00:26:15.00
sharing with us again
00:26:15.00\00:26:17.11
what you have learned from
00:26:17.11\00:26:18.94
your profession and very
00:26:18.94\00:26:20.81
helpful for us.
00:26:20.81\00:26:21.98
I wonder if you could close
00:26:21.98\00:26:23.01
with a word of prayer for us?
00:26:23.01\00:26:24.18
>> Sure, absolutely.
00:26:24.18\00:26:25.58
Lord, I just thank You that
00:26:27.15\00:26:29.28
many years ago, You, through
00:26:29.28\00:26:32.25
Your servant that came to our
00:26:32.25\00:26:34.19
door shared with my mother the
00:26:34.19\00:26:37.29
health principles through the
00:26:37.29\00:26:40.30
writings of Ellen White and
00:26:40.30\00:26:41.96
our family is so blessed by
00:26:41.96\00:26:43.20
it today.
00:26:43.20\00:26:44.77
And, Lord, I wanna pray for
00:26:44.77\00:26:45.97
those who are listening and
00:26:45.97\00:26:47.60
viewing, if there are those
00:26:47.60\00:26:49.30
who are sick, that they would
00:26:49.30\00:26:52.21
also read Ellen White's
00:26:52.21\00:26:54.78
writings and that You would
00:26:54.78\00:26:56.51
bless them, Lord, as they
00:26:56.51\00:26:57.68
practice the things that
00:26:57.68\00:26:58.71
they've learned.
00:26:58.71\00:27:00.12
This we pray in Jesus' name,
00:27:00.12\00:27:01.88
amen.
00:27:01.88\00:27:02.55
[Mike & René] Amen.
00:27:02.55\00:27:03.92
>> Thank you so much, Dr. Cho.
00:27:03.92\00:27:05.22
[René] Thank you.
00:27:05.22\00:27:06.39
>> Friends, today we want to
00:27:08.12\00:27:09.66
give you one of the books that
00:27:09.66\00:27:11.09
Dr. Cho mentioned.
00:27:11.09\00:27:12.69
It is called The Ministry of
00:27:12.69\00:27:14.00
Healing and you are really
00:27:14.00\00:27:16.33
going to love this book and I
00:27:16.33\00:27:18.17
know that I can recommend it
00:27:18.17\00:27:20.24
because I have read it and I
00:27:20.24\00:27:22.30
have learned from it
00:27:22.30\00:27:23.47
multiple times.
00:27:23.47\00:27:25.04
It has stood the test of time
00:27:25.04\00:27:27.41
as a trusted source on
00:27:27.41\00:27:28.94
holistic health and healing
00:27:28.94\00:27:30.55
principles.
00:27:30.55\00:27:31.98
>> So here is the information
00:27:32.65\00:27:34.02
you will need to receive
00:27:34.02\00:27:35.62
today's free offer,
00:27:35.62\00:27:37.49
The Ministry of Healing.
00:27:37.49\00:27:40.06
>> Friends, we would also like
00:27:41.42\00:27:42.99
to invite you to follow us on
00:27:42.99\00:27:44.66
Instagram and Facebook and
00:27:44.66\00:27:47.03
subscribe to our YouTube
00:27:47.03\00:27:48.70
channel and also listen to our
00:27:48.70\00:27:50.47
Podcasts and if you go to our
00:27:50.47\00:27:53.17
website, you can see our
00:27:53.17\00:27:54.80
latest exercise programs
00:27:54.80\00:27:57.57
called Experiencing Life and
00:27:57.57\00:27:59.54
also our short spiritual
00:27:59.54\00:28:01.21
messages entitled,
00:28:01.21\00:28:02.78
Daily Living.
00:28:02.78\00:28:04.31
[Mike] They are all there for
00:28:04.31\00:28:05.45
you, free to watch whenever
00:28:05.45\00:28:07.55
you choose because we want you
00:28:07.55\00:28:09.68
to experience the truth that
00:28:09.68\00:28:11.45
is found in the words of Jesus
00:28:11.45\00:28:13.02
when He said, "It is written,"
00:28:13.02\00:28:15.06
"man shall not live by bread"
00:28:15.06\00:28:16.99
"alone, but by every word"
00:28:16.99\00:28:18.99
"that proceeds out of the"
00:28:18.99\00:28:20.76
"mouth of God."
00:28:20.76\00:28:23.26
¤¤
00:28:23.26\00:28:57.50