Welcome again to Secrets to Wellness. 00:00:21.35\00:00:25.29 We've been studying these secrets to wellness 00:00:25.32\00:00:28.06 that will help you to live longer, 00:00:28.09\00:00:30.09 healthier, and happier. 00:00:30.13\00:00:32.09 And we've covered a number of things already. 00:00:32.13\00:00:34.83 Water, exercise, love, lifestyle, 00:00:34.86\00:00:38.97 and now we are covering nutrition. 00:00:39.00\00:00:41.90 This is one of my favorite things 00:00:41.94\00:00:43.84 because I have been doing nutrition classes 00:00:43.87\00:00:46.27 in cooking schools now for 48 years. 00:00:46.31\00:00:49.28 So we're going to study a number of things 00:00:49.31\00:00:51.65 about nutrition in this session, 00:00:51.68\00:00:53.95 and good nutrition is essential for good health. 00:00:53.98\00:00:57.32 If we're going to have good health, my friends, 00:00:57.35\00:00:59.42 we do need good nutrition. 00:00:59.45\00:01:02.29 So let's look at some simple principles of nutrition. 00:01:02.32\00:01:05.29 There are so many directions that we could have gone, 00:01:05.33\00:01:08.36 but I'm going to give you some simple principles 00:01:08.40\00:01:11.30 that will help you to know 00:01:11.33\00:01:13.00 that you are getting adequate nutrition 00:01:13.03\00:01:15.47 on a good diet, on a good original diet. 00:01:15.50\00:01:19.27 So what are these principles? 00:01:19.31\00:01:21.21 Well, the three key principles of good nutrition are 00:01:21.24\00:01:24.35 to choose the right kinds of food, 00:01:24.38\00:01:27.08 to choose the right time when we eat, 00:01:27.12\00:01:30.15 and to choose the right amount of food. 00:01:30.19\00:01:32.69 So we're going to cover 00:01:32.72\00:01:34.06 each one of these very thoroughly. 00:01:34.12\00:01:35.92 So what are the right kinds of foods? 00:01:35.96\00:01:38.83 For good nutrition, we need the right kind. 00:01:38.86\00:01:41.93 Well, God knew what the right kind was 00:01:41.96\00:01:44.53 right was right beginning, 00:01:44.57\00:01:45.93 but what are you going to put in that wagon? 00:01:45.97\00:01:48.30 What are you going to put in your... 00:01:48.34\00:01:50.14 The wagon at the grocery store and then bring home 00:01:50.17\00:01:53.21 and put on the table? 00:01:53.24\00:01:54.84 What are the right kinds of foods? 00:01:54.88\00:01:57.51 Well, God said in Genesis 1:29, 00:01:57.58\00:02:01.42 "See, I have given you every plant yielding seed 00:02:01.45\00:02:05.12 that's on the face of all the land, 00:02:05.15\00:02:07.46 and every tree with seed in its fruit, 00:02:07.49\00:02:10.33 and you shall have them for food." 00:02:10.36\00:02:12.49 So God says, my friends, 00:02:12.53\00:02:14.60 that I'm gonna give you the best food ever. 00:02:14.63\00:02:17.23 Fruits, nuts and seeds, grains and vegetables, 00:02:17.27\00:02:21.34 this is what is going to keep you healthy. 00:02:21.37\00:02:24.07 That's the kind of food that I'm going to give you. 00:02:24.11\00:02:27.14 So the Eden diet, my friends, 00:02:27.18\00:02:29.71 was a plant-based, vegetarian diet. 00:02:29.74\00:02:32.61 That's what we had right in the beginning, 00:02:32.65\00:02:35.42 some of these beautiful fruits, 00:02:35.45\00:02:37.39 and they could just go and pick them off the trees. 00:02:37.45\00:02:40.62 And so "Grains, fruits, nuts, and vegetables 00:02:40.66\00:02:43.49 constitute the diet chosen for us by our Creator. 00:02:43.53\00:02:48.23 And these foods, 00:02:48.26\00:02:49.60 prepared in as simple 00:02:49.63\00:02:51.07 and natural a manner as possible, 00:02:51.10\00:02:53.57 are the most healthful and nourishing." 00:02:53.60\00:02:57.24 In fact, they will impart us strength, 00:02:57.27\00:02:59.54 you will be stronger, 00:02:59.57\00:03:00.98 a power of endurance, 00:03:01.01\00:03:02.61 and you'll have vigor of intellect 00:03:02.64\00:03:06.11 that are not afforded by a more complex 00:03:06.15\00:03:08.92 and stimulating diet. 00:03:08.95\00:03:10.49 So God says, "I'm going to give you 00:03:10.52\00:03:12.45 the very best diet ever." 00:03:12.49\00:03:14.86 And we cannot improve upon the Creator's plan, 00:03:14.89\00:03:18.99 given us right in the beginning, 00:03:19.03\00:03:20.83 and science is recognizing that as well. 00:03:20.90\00:03:23.63 Science is confirming that even a plant-based diet 00:03:23.67\00:03:28.47 is the very best 00:03:28.50\00:03:30.07 if we truly want to be healthy and live longer. 00:03:30.11\00:03:34.58 Medical researchers have discovered that 00:03:34.61\00:03:37.01 some foods actually are protective foods 00:03:37.05\00:03:40.32 against the killer diseases of the 21st century. 00:03:40.38\00:03:44.05 So what are those foods that are protective foods? 00:03:44.09\00:03:47.76 What are they? 00:03:47.79\00:03:49.12 Well, science has discovered 00:03:49.16\00:03:51.49 that they are plant-based foods, 00:03:51.53\00:03:54.03 such as fruits, nuts, grains, and vegetables. 00:03:54.10\00:03:58.23 And population groups 00:03:58.27\00:04:00.14 who eat a wide variety of protective foods 00:04:00.17\00:04:03.44 have a reduced rate of cancer and heart disease. 00:04:03.51\00:04:08.91 We've been talking about 00:04:08.94\00:04:10.28 how we can lower the risk of cancer 00:04:10.35\00:04:12.55 and heart disease. 00:04:12.58\00:04:14.02 Well, population groups who eat a variety 00:04:14.05\00:04:17.29 of these plant-based foods have a reduced rate. 00:04:17.32\00:04:21.39 Documented scientific evidence 00:04:21.42\00:04:24.23 confirms the validity of a plant-based diet. 00:04:24.26\00:04:28.20 Over 200 studies in the last 25 years 00:04:28.23\00:04:32.40 have shown those eating plant-based foods 00:04:32.43\00:04:35.27 have 50% less cancer. 00:04:35.30\00:04:38.31 So if we want to have less cancer, 00:04:38.34\00:04:42.08 less heart disease, 00:04:42.11\00:04:43.81 all of these chronic diseases that are directly connected 00:04:43.85\00:04:47.28 to these lifestyle practices that we are going over, 00:04:47.32\00:04:50.89 then you can reduce them by a plant-based diet. 00:04:50.95\00:04:55.69 And God placed all the natural ingredients 00:04:55.72\00:04:58.36 in a plant-based diet. 00:04:58.39\00:05:00.53 Everything is here. 00:05:00.56\00:05:01.86 Someone says, "Well, will I get enough protein? 00:05:01.90\00:05:04.40 Will I get enough nutrients?" 00:05:04.43\00:05:06.17 Yes. 00:05:06.20\00:05:07.57 A plant based diet contains adequate carbohydrates, 00:05:07.64\00:05:10.91 and, my friends, we need those carbs. 00:05:10.94\00:05:13.14 I know there are some who are teaching 00:05:13.17\00:05:15.54 that we don't need them, but we need the good carbs, 00:05:15.58\00:05:19.05 not the packaged processed foods 00:05:19.08\00:05:21.38 and refined foods, but... 00:05:21.42\00:05:23.69 Of carbohydrates, 00:05:23.72\00:05:25.09 but we need the good carbohydrates. 00:05:25.12\00:05:27.59 And yes, we need the protein. 00:05:27.66\00:05:30.23 We need protein, 00:05:30.26\00:05:31.59 but we get adequate protein in a plant-based diet, 00:05:31.63\00:05:34.93 and we get all the vitamins and minerals that we need. 00:05:34.93\00:05:38.97 And Counsels on Diets and Foods, 00:05:39.00\00:05:41.30 a wonderful book on health, says this. 00:05:41.34\00:05:44.44 "In grains, fruits, vegetables, and nuts, 00:05:44.47\00:05:47.64 are to be found all the food elements 00:05:47.68\00:05:50.41 that we need." 00:05:50.45\00:05:51.78 Those elements are nutrients. 00:05:51.81\00:05:54.12 So in all of this plant-based diet, 00:05:54.18\00:05:56.85 we have all the nutrients or elements that we need. 00:05:56.89\00:06:00.79 So let's look at some advantages 00:06:00.82\00:06:02.86 of a total vegetarian diet. 00:06:02.89\00:06:05.56 Well, first of all, 00:06:05.59\00:06:06.93 a vegetarian diet is rich in phytochemicals 00:06:06.96\00:06:09.43 and antioxidants. 00:06:09.46\00:06:11.60 What are phytochemicals, some of you may be wondering? 00:06:11.63\00:06:15.50 What are those anyway? 00:06:15.54\00:06:16.91 That's a new term, more recently. 00:06:16.94\00:06:19.34 And so phyto just simply means plant, my friends, 00:06:19.37\00:06:23.11 and phytochemicals are protective chemicals 00:06:23.14\00:06:26.82 found only in plant food. 00:06:26.85\00:06:29.58 This is not found in animal foods, 00:06:29.62\00:06:31.95 but your phytochemicals are found in plant foods. 00:06:31.99\00:06:35.82 And tomatoes are filled with an abundant of... 00:06:35.86\00:06:39.29 Abundance of phytochemicals. 00:06:39.33\00:06:41.86 In fact, I eat those delicious red juicy tomatoes 00:06:41.90\00:06:46.13 just about every single day, it's one of my favorite foods. 00:06:46.17\00:06:50.07 So tomatoes are filled with those phytochemicals, 00:06:50.11\00:06:53.94 and soy beans and tofu 00:06:53.98\00:06:55.88 are packed full of protective chemicals, 00:06:55.91\00:06:58.85 and they have lots of protein as well. 00:06:58.88\00:07:01.38 You know, just before I was doing 00:07:01.42\00:07:04.02 cooking school most recently, 00:07:04.05\00:07:06.09 I had someone come to me and say, 00:07:06.12\00:07:08.36 "Don't talk about tofu, don't talk about soybeans 00:07:08.39\00:07:11.79 because there are studies that say 00:07:11.83\00:07:13.43 that they are not good for you." 00:07:13.46\00:07:15.10 So I decided to do a very thorough study on soybeans. 00:07:15.13\00:07:19.57 And, my friends, after my study, 00:07:19.60\00:07:22.34 and I had studied a lot of scientific evidence, 00:07:22.37\00:07:25.67 I was more convinced 00:07:25.71\00:07:27.71 that I needed to eat more of that edamame 00:07:27.74\00:07:30.75 and more of those soybeans. 00:07:30.78\00:07:32.41 So they are good for you, God made these, 00:07:32.45\00:07:35.62 and they are wonderful and nutritious. 00:07:35.65\00:07:38.75 And they reduce... 00:07:38.79\00:07:40.26 Actually can help reduce breast cancer, colon cancer, 00:07:40.29\00:07:45.06 rectal cancer, lung cancer, and even stomach cancer. 00:07:45.09\00:07:49.10 It's because these foods are filled with phytochemicals 00:07:49.13\00:07:53.70 and antioxidants. 00:07:53.74\00:07:56.20 What are antioxidants, you say? 00:07:56.24\00:07:59.11 Well, antioxidants are chemicals found in food 00:07:59.14\00:08:02.94 that prevent or repair damage to the cells 00:08:02.98\00:08:06.88 caused by substances called free radicals. 00:08:06.95\00:08:10.55 In other words, were not only going to prevent 00:08:10.62\00:08:14.09 these cells from damaging, 00:08:14.12\00:08:16.06 but also it can repair the cells 00:08:16.09\00:08:19.29 that are already damaged by these free radicals. 00:08:19.33\00:08:24.00 And the highest antioxidants are found in berries. 00:08:24.07\00:08:27.80 Now we love berries in our home, 00:08:27.84\00:08:30.11 we eat lots of berries. 00:08:30.14\00:08:31.84 In fact, we had an antioxidant test, 00:08:31.87\00:08:34.21 and my husband and I were off the charts in antioxidants, 00:08:34.28\00:08:38.15 and the nurse said to us, 00:08:38.18\00:08:40.42 "Are you eating lots of berries or carrot juice?" 00:08:40.45\00:08:43.25 And we said, "Yes, all of the above." 00:08:43.28\00:08:45.89 "And your antioxidant level is so high." 00:08:45.92\00:08:49.79 Well, someone says, "I can't afford berries." 00:08:49.82\00:08:52.69 But, my friends, 00:08:52.73\00:08:54.10 when I get one package and it says, 00:08:54.10\00:08:56.63 "Buy one, get one free." I buy them. 00:08:56.67\00:08:59.57 So that's a little tip, 00:08:59.60\00:09:01.20 a little help that you can get 00:09:01.24\00:09:03.77 when you're at the grocery store. 00:09:03.84\00:09:05.21 If it says, "Buy one pack of strawberries, 00:09:05.24\00:09:07.88 and get one free." 00:09:07.91\00:09:09.41 Buy those. 00:09:09.44\00:09:10.98 And you can even freeze them 00:09:11.01\00:09:12.75 and use them in blueberry pancakes 00:09:12.78\00:09:14.78 or whatever. 00:09:14.82\00:09:16.92 And also, you will be high in those good antioxidants. 00:09:16.95\00:09:21.72 And a plant-based diet also can help reduce the risk 00:09:21.76\00:09:25.09 or reverse heart disease. 00:09:25.13\00:09:26.66 Not only reduce the risk today, 00:09:26.73\00:09:29.13 but scientific studies actually show 00:09:29.16\00:09:32.03 that we can reverse heart disease 00:09:32.07\00:09:34.54 on a plant-based diet. 00:09:34.57\00:09:36.00 In fact, that's one of the only ways 00:09:36.04\00:09:39.11 that we can actually reverse heart diseases 00:09:39.14\00:09:41.81 on these principles that I'm talking to you about 00:09:41.84\00:09:45.28 right here on 3ABN. 00:09:45.31\00:09:47.62 Another plant-based diet... 00:09:47.65\00:09:50.59 Another advantage of a plant-based diet 00:09:50.62\00:09:53.12 is that we can reduce the risk of cancer. 00:09:53.15\00:09:56.66 So cancer can be reduced on a plant-based diet. 00:09:56.73\00:10:00.13 And a plant-based diet contains alkaline-forming foods, 00:10:00.20\00:10:04.50 and we want our body to be more alkaline than acidic, 00:10:04.53\00:10:09.00 so we need to have the alkaline-forming foods. 00:10:09.04\00:10:12.51 The right kind of food is primarily alkaline-forming, 00:10:12.54\00:10:17.65 but the typical western diet is acidic-forming. 00:10:17.68\00:10:21.68 What's the difference between 00:10:21.72\00:10:23.85 alkaline-forming and acidic-forming? 00:10:23.89\00:10:27.52 Well, the best diet is to consist of at least 50% 00:10:27.56\00:10:32.13 or more alkaline-forming foods. 00:10:32.16\00:10:35.50 And your alkaline-forming foods include your fruits, 00:10:35.53\00:10:39.17 just like these beautiful fruits here, 00:10:39.20\00:10:41.87 and your vegetables, and your lentils, your seeds, 00:10:41.90\00:10:44.97 and even some nuts. 00:10:45.01\00:10:47.31 And your acidic-forming or your acid-forming foods 00:10:47.34\00:10:50.95 include your meat, all of your animal products, 00:10:50.98\00:10:54.28 meat, fish, poultry, eggs, processed foods, desserts, 00:10:54.32\00:10:59.52 sugar, fast foods, and even most grains. 00:10:59.55\00:11:03.73 But then someone says, "What about grains?" 00:11:03.76\00:11:05.59 Well, no, we need the grains that needs to take up 00:11:05.63\00:11:09.20 the percent after the 50% that you're getting 00:11:09.23\00:11:12.83 with the alkaline-forming foods. 00:11:12.87\00:11:16.07 And so we need the grains for the fiber, 00:11:16.10\00:11:18.54 we need the grains for the B vitamins, 00:11:18.57\00:11:21.21 and so we need all of that. 00:11:21.24\00:11:23.81 But the alkaline-forming foods, we need to increase. 00:11:23.85\00:11:27.48 We need to increase our fruits and vegetables. 00:11:27.52\00:11:32.75 And many people and many health problems 00:11:32.79\00:11:35.46 are associated with our body being too acidic. 00:11:35.49\00:11:39.13 You have high acidic-forming foods 00:11:39.16\00:11:41.96 which produce those free radicals. 00:11:42.00\00:11:44.00 So here you have a normal cell, 00:11:44.03\00:11:46.40 but then you have a damaged cell over here, 00:11:46.43\00:11:49.87 where it just gets all those free radicals 00:11:49.94\00:11:53.31 and goes in every direction. 00:11:53.34\00:11:56.81 And these free radicals set the stage for cancer, 00:11:56.88\00:12:00.72 for heart disease, other diseases, 00:12:00.75\00:12:02.65 and even premature aging. 00:12:02.68\00:12:04.79 So we need alkaline foods in our diet... 00:12:04.82\00:12:08.49 Alkaline-forming foods in our diet. 00:12:08.52\00:12:11.09 And for good nutrition, 00:12:11.13\00:12:12.46 we need to reduce the cholesterol intake. 00:12:12.49\00:12:15.63 Yes, most people are on a high cholesterol diet. 00:12:15.66\00:12:19.23 And animal foods are high in cholesterol, 00:12:19.27\00:12:22.84 but plant foods contain no cholesterol. 00:12:22.87\00:12:26.14 So we don't have cholesterol 00:12:26.17\00:12:28.58 in these burgers or in plant foods. 00:12:28.61\00:12:32.01 But eggs, my friends, 00:12:32.05\00:12:33.62 are one of the highest known sources 00:12:33.68\00:12:36.15 of cholesterol to man. 00:12:36.18\00:12:38.05 In fact, the Heart Association says that 00:12:38.09\00:12:40.56 if you are eating eggs, 00:12:40.62\00:12:42.59 don't eat more than two to three a week, 00:12:42.62\00:12:45.33 even used in cooking. 00:12:45.36\00:12:47.03 So we want to cut down on that cholesterol. 00:12:47.10\00:12:50.03 Dr. Neil Nedley, medical doctor, 00:12:50.10\00:12:52.53 in his book Proof Positive, page 29, says, 00:12:52.57\00:12:56.20 "A high intake of cholesterol, 00:12:56.24\00:12:58.81 which is present in meat, eggs, and dairy products, 00:12:58.84\00:13:02.21 has also been linked to an increase incidence 00:13:02.24\00:13:05.31 of cancer in several studies." 00:13:05.35\00:13:07.92 And this is what we're trying to do 00:13:07.95\00:13:09.92 in these programs, my friends. 00:13:09.95\00:13:11.95 We're trying to cut down the risk of cancer, 00:13:11.99\00:13:15.72 heart disease, and these chronic diseases. 00:13:15.76\00:13:19.36 And a high fat diet contributes to cancer and heart disease. 00:13:19.39\00:13:24.40 So cutting down in the fat will help as well. 00:13:24.43\00:13:28.44 In the book Counsels on Diet and Foods, 00:13:28.47\00:13:31.21 written way back in even 1886, it says, 00:13:31.24\00:13:34.64 "The liability to take disease 00:13:34.68\00:13:37.11 is increased tenfold by meat eating." 00:13:37.15\00:13:40.78 So ten times by meat eating, 00:13:40.82\00:13:43.55 and science is proving this today. 00:13:43.59\00:13:46.02 According to Valter Longo, 00:13:46.05\00:13:48.16 a university of Southern California 00:13:48.19\00:13:50.49 gerontologist and co-author of a 2014 study 00:13:50.53\00:13:54.63 on eating lots of protein, 00:13:54.66\00:13:56.80 particularly from animal sources, 00:13:56.83\00:13:59.07 speeds up aging 00:13:59.10\00:14:01.00 and hastens the development of some diseases. 00:14:01.04\00:14:05.31 So when we eat a meat, 00:14:05.34\00:14:07.08 we actually hasten and speed up the aging process. 00:14:07.11\00:14:11.91 In fact, studies have shown that young people 00:14:11.95\00:14:15.15 reach puberty sooner, 00:14:15.18\00:14:18.12 age sooner, and die sooner 00:14:18.15\00:14:20.86 when we're on an animal-based diet. 00:14:20.89\00:14:24.93 In another article titled 00:14:24.96\00:14:26.56 "Animal Protein Linked to Death" 00:14:26.59\00:14:28.56 by Thomas Campbell. 00:14:28.60\00:14:30.23 Now this Thomas Campbell is the son of Dr. Campbell 00:14:30.27\00:14:34.14 who wrote The China Study book. 00:14:34.20\00:14:36.87 It was modified on August 29. 00:14:36.91\00:14:39.41 2016, and it says this. 00:14:39.44\00:14:41.88 "A study released this week shows that 00:14:41.91\00:14:45.35 among two very large American studies population, 00:14:45.38\00:14:50.75 both female nurses and male health professionals, 00:14:50.79\00:14:54.56 that those that consumed the most animal protein 00:14:54.59\00:14:58.13 compared to plant protein had a higher risk of death, 00:14:58.16\00:15:02.20 particularly cardiovascular disease." 00:15:02.23\00:15:05.23 So on an animal diet, 00:15:05.27\00:15:07.44 they had a higher risk of cardiovascular disease. 00:15:07.47\00:15:10.61 And then he goes on to say, 00:15:10.64\00:15:12.44 "Those consuming the most plant protein were found 00:15:12.47\00:15:16.68 to have 33% reduced risk of death..." 00:15:16.75\00:15:20.52 So you can reduce the risk of death by 33% 00:15:20.55\00:15:24.42 by just eliminating animal foods. 00:15:24.45\00:15:27.56 "And 40% reduced risk of cardiovascular death, 00:15:27.59\00:15:31.76 and 28% reduced risk of cancer death." 00:15:31.79\00:15:35.80 So we know science is proving these principles, my friends, 00:15:35.83\00:15:39.40 that we're giving to you right here. 00:15:39.43\00:15:41.44 So how can we do this? 00:15:41.47\00:15:43.30 Cut out those high fat, high cholesterol foods, 00:15:43.37\00:15:47.61 and you'll feel so much better as well. 00:15:47.64\00:15:50.81 But again in Counsels on Diet and Foods, we are told that, 00:15:50.85\00:15:55.55 "Cancers, tumors, and pulmonary diseases 00:15:55.58\00:15:58.95 are largely caused by meat eating." 00:15:58.99\00:16:01.62 And what are those pulmonary diseases? 00:16:01.66\00:16:03.99 They are lung diseases. 00:16:04.06\00:16:05.56 And that's why some people who are not smokers, 00:16:05.59\00:16:09.70 but eating largely of animal foods 00:16:09.73\00:16:12.33 can actually contract these lung diseases 00:16:12.37\00:16:15.97 such as even lung cancer. 00:16:16.00\00:16:18.27 And then many people... 00:16:18.31\00:16:19.87 "Many die of diseases wholly due to meat eating, 00:16:19.91\00:16:23.55 when the real cause is scarcely suspected 00:16:23.58\00:16:27.32 by themselves or others." 00:16:27.35\00:16:29.82 In other words, actually people are dying 00:16:29.85\00:16:32.92 from eating all of that meat, high cholesterol, high fat, 00:16:32.95\00:16:37.93 which is linked to so many of these diseases, 00:16:37.96\00:16:40.96 and they don't even know it. 00:16:40.96\00:16:42.70 And that's why I'm sharing with you, my friends, 00:16:42.73\00:16:45.30 right here on 3ABN, 00:16:45.33\00:16:47.44 I'm sharing with you these secrets 00:16:47.50\00:16:49.50 because I know 00:16:49.54\00:16:51.07 that you will not only feel better, 00:16:51.11\00:16:53.54 but you will live longer if you follow these principles. 00:16:53.58\00:16:57.31 So, my friends, for good nutrition, 00:16:57.35\00:16:59.85 we need to eat also foods that are high in fiber, 00:16:59.88\00:17:04.49 and all fruit has an abundance of fiber. 00:17:04.52\00:17:07.29 So eat fruit in abundance. 00:17:07.32\00:17:09.49 And whole grains, 00:17:09.52\00:17:10.86 they are rich in complex carbohydrates, 00:17:10.89\00:17:13.63 and they have different types of dietary fiber, and protein, 00:17:13.66\00:17:17.97 and vitamins and minerals, and a host of phytochemicals. 00:17:18.00\00:17:22.20 So these whole grains are filled with nutrients. 00:17:22.24\00:17:26.04 And even add some beans to your breakfast. 00:17:26.07\00:17:29.08 They are high in fiber, they are nutritious, 00:17:29.11\00:17:31.98 delicious, and satisfying. 00:17:32.01\00:17:34.52 In fact, the centenarians are saying, 00:17:34.55\00:17:37.89 "We need beans and greens, and nuts and seeds 00:17:37.92\00:17:41.02 to keep us living longer." 00:17:41.06\00:17:43.29 So jumpstart your day with a good breakfast. 00:17:43.32\00:17:45.86 I jumpstart my husband's day with a very good breakfast. 00:17:45.89\00:17:49.66 And what does a good breakfast contain? 00:17:49.70\00:17:52.00 Well, lots of fruit, grains, and nuts, and seeds 00:17:52.03\00:17:56.07 because they are high in fiber. 00:17:56.10\00:17:58.64 So plant-based vegetarians 00:17:58.67\00:18:00.64 have plenty of healthy breakfast choices. 00:18:00.71\00:18:03.98 Look at all these different choices, 00:18:04.01\00:18:06.25 from oatmeal pancakes to even hash browns to cobblers 00:18:06.28\00:18:11.59 to granolas, you have many, many choices. 00:18:11.62\00:18:15.36 But how much fiber do we need, someone asks. 00:18:15.39\00:18:18.09 Well, we need 30 grams per day, 00:18:18.13\00:18:20.93 but the average person in North America 00:18:20.96\00:18:24.17 consumes less than 50% 00:18:24.20\00:18:26.84 of the recommended amounts of dietary fiber. 00:18:26.87\00:18:30.51 So we're only getting half of the amount. 00:18:30.54\00:18:32.37 And for youth, 00:18:32.41\00:18:33.78 this value may be as low as 20%, 00:18:33.81\00:18:36.31 a factor considered by experts 00:18:36.34\00:18:38.61 as contributing to the rise in obesity, 00:18:38.65\00:18:41.78 and childhood obesity is on the rise. 00:18:41.82\00:18:45.52 Why is fiber so important? 00:18:45.55\00:18:47.89 Because fiber stimulates the colon 00:18:47.92\00:18:50.43 to discharge the waste faster 00:18:50.46\00:18:53.73 and reduces the concentration of harmful substances 00:18:53.80\00:18:57.33 remaining in the colon. 00:18:57.37\00:18:59.03 In other words, when we eat foods 00:18:59.07\00:19:01.04 that are high in fiber, 00:19:01.07\00:19:02.74 it actually pushes all of those toxins 00:19:02.77\00:19:06.94 and all of those harmful products right through, 00:19:07.01\00:19:11.35 and we will actually cut down and reduce the risk of cancer, 00:19:11.38\00:19:17.05 and diabetes, and even heart disease. 00:19:17.12\00:19:20.19 So increase, my friends, your consumption of fruits, 00:19:20.22\00:19:24.09 vegetables, nuts, and whole grains. 00:19:24.16\00:19:26.73 That's the thing that we need to do 00:19:26.76\00:19:28.56 is just increase these good foods 00:19:28.60\00:19:31.83 and eat at least five to nine fruits 00:19:31.87\00:19:35.00 and vegetables every day. 00:19:35.04\00:19:36.81 You know, it used to be that dieticians said, 00:19:36.84\00:19:39.94 "Five a day." 00:19:39.97\00:19:41.41 Our daughter Rebecca is a dietician, 00:19:41.44\00:19:43.55 she worked in the children's hospital 00:19:43.58\00:19:45.35 many years ago. 00:19:45.38\00:19:46.72 And they were saying, "Five a day." 00:19:46.75\00:19:48.95 But today, we need eight or nine fruits 00:19:48.98\00:19:51.85 and vegetables every day. 00:19:51.89\00:19:53.66 And the United States government provides 00:19:53.69\00:19:55.86 nutrition guidelines for Americans, 00:19:55.89\00:19:58.19 and they are updated approximately every five years. 00:19:58.23\00:20:01.63 And they're coming to the conclusion 00:20:01.66\00:20:03.33 that we need more fruits and vegetables. 00:20:03.37\00:20:06.27 And here's the newest nutritional guide 00:20:06.30\00:20:09.40 called My Plate, 00:20:09.44\00:20:10.77 and vegetables are one of the highest things 00:20:10.81\00:20:13.78 that we need, and then fruits and grains and protein, 00:20:13.84\00:20:16.91 they say, with some dairy. 00:20:16.95\00:20:19.01 But then the USDA's 2015 report 00:20:19.05\00:20:24.15 found that a healthy diet should comprise 00:20:24.19\00:20:28.16 higher plant foods and lower animal based foods. 00:20:28.19\00:20:31.53 So they're realizing, we need more plant-based foods. 00:20:31.56\00:20:35.06 Harvard Medical School and Science 00:20:35.10\00:20:37.00 are coming back to God's original diet of fruits, 00:20:37.03\00:20:39.97 vegetables, legumes, grains, nuts and seeds. 00:20:40.00\00:20:43.57 In fact, the Harvard Eating Plate 00:20:43.64\00:20:46.01 from Harvard University actually says, 00:20:46.04\00:20:48.71 yes, vegetables, we need a lot of, and fruits. 00:20:48.74\00:20:52.05 But not just grains, we need whole grains. 00:20:52.08\00:20:55.88 And not just protein, we need healthy protein, 00:20:55.92\00:21:00.16 protein that's like nuts. 00:21:00.19\00:21:03.26 And avoid bacon, and cold cuts, and all of that processed meat. 00:21:03.29\00:21:07.40 And then drink that water, eat some... 00:21:07.40\00:21:11.50 Use some healthy oils, and stay active, 00:21:11.53\00:21:14.37 and you will be healthy. 00:21:14.40\00:21:16.07 So a plant-based diet was the diet, my friends, 00:21:16.10\00:21:19.57 chosen for mankind by our Creator. 00:21:19.61\00:21:24.45 Let's quickly look at principle number two. 00:21:24.48\00:21:27.38 So the first principle 00:21:27.42\00:21:28.92 is to eat the right kinds of foods, 00:21:28.95\00:21:30.75 and we know that that's plant-based food. 00:21:30.79\00:21:33.52 Eat at the right times. 00:21:33.56\00:21:35.02 Well, what are the right times? 00:21:35.06\00:21:36.69 Well, first, we need to establish 00:21:36.73\00:21:38.83 regular eating times. 00:21:38.86\00:21:40.93 Two to three meals a day 00:21:40.96\00:21:42.50 is all we need with nothing between. 00:21:42.53\00:21:46.37 In fact, allow adequate time between meals 00:21:46.40\00:21:49.54 to give your body the opportunity 00:21:49.57\00:21:51.91 to properly digest the food from the previous meal. 00:21:51.94\00:21:57.08 "Five hours at least should elapse between each meal, 00:21:57.11\00:22:00.32 and always bear in mind 00:22:00.35\00:22:01.68 that if you would give it a trial, 00:22:01.72\00:22:03.18 you would find that two meals are better than three." 00:22:03.22\00:22:06.15 So at least... 00:22:06.19\00:22:07.56 And some people need three meals, 00:22:07.59\00:22:09.56 and some people can do very well on two meals, 00:22:09.59\00:22:12.49 but whatever you see is best for you. 00:22:12.53\00:22:15.16 But nothing between, 00:22:15.20\00:22:16.63 we don't need to be eating 00:22:16.67\00:22:18.00 five, six or more meals with all the snacks today. 00:22:18.03\00:22:21.80 And science is bearing this out. 00:22:21.84\00:22:24.11 Luigi Fontana, physician and co-director 00:22:24.17\00:22:26.84 of the longevity research program 00:22:26.88\00:22:28.94 at Washington University in St. Louis says, 00:22:28.98\00:22:32.68 "Fasting for as little as 16 hours 00:22:32.71\00:22:35.45 could improve some health measures 00:22:35.48\00:22:37.92 and counteract disease processes." 00:22:37.95\00:22:40.82 In other words, if we just skip supper occasionally, 00:22:40.86\00:22:44.93 the evening meal, 00:22:44.96\00:22:46.33 we would be fasting at least 16 hours, 00:22:46.36\00:22:49.26 and this could counteract some of the prominent diseases. 00:22:49.30\00:22:52.70 So the right kinds of foods, the right time to eat, 00:22:52.73\00:22:57.47 and then the right amount of food 00:22:57.54\00:22:59.84 is principle number three. 00:22:59.87\00:23:02.61 Michele Bellantoni, 00:23:02.64\00:23:04.48 of Johns Hopkins University School of Medicine, 00:23:04.51\00:23:09.35 points out that, "It's more than just finding 00:23:09.38\00:23:12.62 the right foods, 00:23:12.65\00:23:13.99 you need to eat them in the right amounts, too." 00:23:14.06\00:23:17.33 So it's not only the right foods, 00:23:17.36\00:23:19.93 but the right amount. 00:23:20.00\00:23:21.30 And according to the latest statistics, 00:23:21.33\00:23:23.57 actually 66% of Americans 00:23:23.63\00:23:27.30 are overweight or obese. 00:23:27.34\00:23:30.17 And gaining or losing weight 00:23:30.21\00:23:32.71 is all about calorie intake and burning those calories. 00:23:32.74\00:23:36.91 So if you're taking in more calories 00:23:36.95\00:23:39.15 than you're burning, 00:23:39.18\00:23:40.52 you're probably going to gain weight. 00:23:40.58\00:23:42.22 So if you're gaining weight, my friends, 00:23:42.25\00:23:44.19 it's as simple as this. 00:23:44.25\00:23:45.65 You are eating too much. 00:23:45.69\00:23:47.36 And if you're losing weight, 00:23:47.42\00:23:49.12 then you're possibly not eating enough. 00:23:49.16\00:23:52.59 And so you need to eat enough to maintain your ideal weight. 00:23:52.63\00:23:58.10 So here are the three key principles 00:23:58.13\00:24:01.17 of good nutrition, my friends. 00:24:01.20\00:24:03.51 Choose the right kinds of foods, 00:24:03.54\00:24:05.81 choose the right times to eat, 00:24:05.84\00:24:08.04 and choose the right amount of food. 00:24:08.08\00:24:10.95 There it is, all wrapped up there. 00:24:10.98\00:24:13.15 What are the right kinds of foods? 00:24:13.18\00:24:15.48 They are fruits, nuts, grains, and vegetables. 00:24:15.52\00:24:18.52 Basically, the diet that God gave us in the beginning. 00:24:18.55\00:24:23.02 It is a plant-based diet. 00:24:23.06\00:24:25.03 And then the right times. 00:24:25.06\00:24:26.90 Two or three meals with nothing between. 00:24:26.93\00:24:30.77 And then the right amount. 00:24:30.83\00:24:32.70 It's different for different people, 00:24:32.73\00:24:34.64 but the right amount is... 00:24:34.67\00:24:36.50 Make sure that you have your ideal weight 00:24:36.54\00:24:39.27 and keep that ideal weight, 00:24:39.31\00:24:41.41 so that you choose the right kinds, 00:24:41.44\00:24:45.08 the right times, and the right amount. 00:24:45.11\00:24:48.22 And so our prescription for you today 00:24:48.25\00:24:52.69 is eat a variety, a wide variety, 00:24:52.72\00:24:56.09 that's so important. 00:24:56.12\00:24:57.49 Eat a wide variety of fruits, nuts, grains, and vegetables. 00:24:57.53\00:25:03.37 So here are our teenie tips for you. 00:25:03.40\00:25:06.23 Eat a plant-based diet, it's the very best. 00:25:06.27\00:25:10.04 There's nothing that compares to this plant-based diet, 00:25:10.11\00:25:13.31 and science is proving 00:25:13.38\00:25:15.11 that it will keep you not only healthy, 00:25:15.14\00:25:17.98 but give you a longer life. 00:25:18.01\00:25:20.62 And so reduce the fat and cholesterol consumption. 00:25:20.65\00:25:24.19 How do we do this? 00:25:24.22\00:25:25.72 Well, we can eliminate all those animal products. 00:25:25.75\00:25:29.09 And once we do that, 00:25:29.12\00:25:30.63 we automatically reduce the cholesterol consumption. 00:25:30.66\00:25:35.30 And then reduce sugar consumption. 00:25:35.33\00:25:37.67 Sometimes, people when they go from a meat or animal diet, 00:25:37.70\00:25:41.64 they go on a high sugar diet, 00:25:41.67\00:25:44.77 but we need to reduce that sugar 00:25:44.81\00:25:46.98 because sugar actually lessens our immune system 00:25:47.04\00:25:52.58 and it also clogs the system. 00:25:52.61\00:25:55.52 And then reducing the salt consumption. 00:25:55.55\00:25:58.45 We do need some salt, 00:25:58.49\00:26:00.19 but we need to reduce the salt consumption. 00:26:00.22\00:26:03.02 And then increase the consumption of vegetables, 00:26:03.06\00:26:06.93 fruits, and whole grains. 00:26:06.96\00:26:08.76 If you're only eating a few vegetables or a few fruits, 00:26:08.80\00:26:12.87 increase that number and eat more. 00:26:12.90\00:26:15.64 And then eat a substantial breakfast. 00:26:15.67\00:26:18.14 My friends, breakfast 00:26:18.17\00:26:19.57 is the most important meal of the day. 00:26:19.61\00:26:22.58 Our body is ready to eat food in the morning when we get up, 00:26:22.61\00:26:27.65 so eat a substantial breakfast. 00:26:27.68\00:26:30.29 And then allow at least five hours between our meals. 00:26:30.32\00:26:35.46 And when we do all of this, my friends, 00:26:35.49\00:26:38.66 you will be leaving to that healthy 100. 00:26:38.69\00:26:42.06 So I hope that you will incorporate 00:26:42.10\00:26:44.73 these principles into your lifestyle 00:26:44.77\00:26:48.34 because I know that this is God's plan, 00:26:48.37\00:26:52.51 it's God's health assurance plan. 00:26:52.54\00:26:55.34 And you can live longer, healthier, and happier 00:26:55.38\00:27:00.15 if you incorporate all of these things 00:27:00.18\00:27:03.52 that we're talking about into your lifestyle. 00:27:03.55\00:27:06.89 And I know that God will help you to do it. 00:27:06.92\00:27:09.82 So may God bless each of you. 00:27:09.86\00:27:12.53 My husband and I have been doing this for many years, 00:27:12.56\00:27:15.76 and we have the materials out there for you 00:27:15.80\00:27:18.57 to look at our cook book, our work book, 00:27:18.60\00:27:22.30 and instructive book, DVD's. 00:27:22.34\00:27:24.64 So may God bless you as you choose God's way. 00:27:24.67\00:27:28.41