I want to spend my
life mending broken people.
00:00:02.90\00:00:11.21
I want to spend my
life removing pain.
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Lord let my words, let my
words heal a heart that's hurt.
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I want to spend my
life mending broken people.
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Ooh oh
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Welcome to today's cooking
program where we're going to be
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how to attack
insulin resistance with food.
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My name is Lucia Tiffany and
I'm a nurse and health educator
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and I'm so happy to be
able to be with you here today.
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So as we talk about insulin
resistance what are we even
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talking about? Well we
will learn as we go through this
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program. Before we get into our
recipes I want to encourage you
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to grab a pen and a piece of
paper so that you can take some
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notes in our program today.
Because me style is I don't
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just cook but I also like to
teach at the same time. So you
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might have some tips you want to
write down as we go through the
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program. We are going to be
talking about how to use food
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to increase your insulin
sensitivity. This is something
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that is important for everyone.
This is not something that is
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just for people that might
be struggling with prediabetes
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or diabetes or other things
where you might have heard that
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term insulin before. As we will
discover insulin sensitivity is
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important for us to have
good long term health. In fact,
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insulin resistance is a
big problem that many of us are
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suffering from and that can be
drastically impacted by our food
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choices. So we're going to
explore that in our program
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today. As we think about the
word insulin let me just give
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you a little starter clue on
what insulin is all about. It's
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really pretty simple. In our
bodies when we eat carbohydrates
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it goes into our blood in the
form of glucose or simple sugar
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and then it needs to be ferried
into our body cells where it can
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be burned for energy. This is
a very basic part of our body's
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metabolism. Insulin is like a
key that opens the door into the
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cell for the sugar to be able to
leave the blood stream and get
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into the cell. And so that's the
way our normal metabolism works.
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The situation with insulin
resistance is that that key
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isn't working like it should.
The insulin is not opening the
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door to the cell easily as
it should and so sugar tends to
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back up in the blood stream or
insulin levels tend to go high
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and we'll talk about why that is
a little bit later. So insulin
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sensitivity is something that
helps all of us to have not only
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a better metabolism, but better
health. So today in our first
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recipe we are going to be
talking about a way that we can
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use our breakfast foods to help
us increase insulin sensitivity.
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Our first recipe today is Oat
Groat Delight. You want to take
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a look with me, maybe take a
screen shot. We're going to go
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through these ingredients
right now. It has one cup of oat
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groats rinsed, two tablespoons
of raisins, two dates pitted,
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one whole apple coarsely grated,
one teaspoon of Ceylon cinnnamon
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half a teaspoon of coriander,
ground, four cups of water, a
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quarter teaspoon of salt, and
one tablespoon of real vanilla
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extract. I'm going to start with
gratering the apple. You can
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just use an ordinary grater and
it will grater your apple, which
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is going to provide some natural
sweetness for this cereal.
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Because one of the things
that helps us with our insulin
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sensitivity it to avoid refined
and processed foods. Refined
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foods would include things like
sugar and oils. And we don't
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have to compromise taste just
because we are moving away from
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those things. You see there
are a lot of signs of insulin
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resistance. Maybe you're asking
yourself, I don't know if this
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program is for me or not.
I don't think I have insulin
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resistance. Well let me tell
you what some of the signs of
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insulin resistance are. Some
signs of insulin resistance are
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being overweight or more than
your ideal weight. Sometimes
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it's manifested by high
triglyceride levels. That is a
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specific kind of lab test that
your doctor probably does on
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your regular yearly physical. So
if he's told you you have high
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triglycerides that could
be a warning flag for insulin
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resistance. Also we find that
one of the very common signs of
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insulin resistance is when our
body starts storing fat around
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our middle. Now a lot of people
think that's just a normal thing
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you know when you hit 45 and it
just starts accumulating fat in
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different parts of your body.
But it's actually a sign of
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insulin resistance. When insulin
is not doing its job it means
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that more of the glucose in
your blood gets shunted into fat
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storage instead of being burned
for fuel. And that storage tends
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to end up around our abdominal
organs. Interestingly enough,
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when fat is stored around our
abdominal organs it increases
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our risk for a number of chronic
lifestyle diseases. It increases
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our risk for heart disease for
example, increases our risk for
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diabetes, also for high
blood pressure. All of those are
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major contributors to death
in the United States and many
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developing countries today. So
it really is something we want
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to pay attention to. Another
sign of insulin resistance is
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when we have prediabetes. Maybe
the doctor's told you that you
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have metabolic syndrome or maybe
you have prediabetes, type two
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diabetes or even type one
diabetes. We'll talk about that
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type one diabetes a bit more
in a second. So I think I'm done
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with my apple here and I'm going
to get ready to put in the rest
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of my ingredients. Now the next
ingredient we're going to deal
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with here is oat groats. The oat
groats are the whole oat grain.
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We're all very familiar with
things like old fashioned oats
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or quick oats and maybe even
steel cut oats, but many people
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are not aware of oat groats.
Oat groats look a lot like wheat
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berries but it's the whole
kernel of the oat grain. And
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when we are looking to increase
our insulin sensitivity it
00:08:08.62\00:08:12.75
really helps when we eat grains
that are intact. That means they
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haven't been refined, nothing
taken away, or processed in any
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way, even rolling the grain or
cutting the grain or like making
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it into quick oats. All of those
are forms of processing which
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release the carbohydrates from
the grain into our blood stream
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faster requiring higher levels
of insulin to be produced from
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our pancreas to take care of
that spike in blood sugar. So if
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you know that you're dealing
with an insulin resistance issue
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like one of the ones we've
talked about you will find that
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if you focus your grain intake
on intact grains you're going to
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be a lot better off. The intact
grains take longer to digest and
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therefore they don't raise your
blood sugar very quickly unlike
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more processed grains and
especially grains that have been
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ground finely into flour. So
many people that are prediabetic
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of diabetic will find that they
can tolerate the carbohydrates
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in the whole grains better
if they're using an intact whole
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grain. So we are going to add to
our oat groats some raisins, a
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few dates. These are both forms
of natural sweetener and it
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doesn't take to really give a
nice flavor to this hot cereal
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dish. This is a dish that you
can prepare the night before,
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put it in your oven, set the
timer and wake up to a kitchen
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that smells delightful and hot
cereal ready for you. This is a
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whole grain and so it takes
longer to cook than a lot of
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other kinds of cereals. I
just added the cinnamon and the
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vanilla, all the rest of
our seasonings there. Basically
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you're just going to mix this up
with the liquid and it's ready
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to bake. Now because it's a
whole grain, if you put it in
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the oven, which is the first way
we're going to talk about, it'll
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take about two hours to cook.
It's really important that our
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grains be cooked thoroughly
for best digestion. Because it's
00:10:30.29\00:10:36.26
intact it's still going to have
plenty of texture. It will not
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get mush on you. So make sure
you cook it thoroughly. Going to
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cover it with a piece of tin
foil so that all or the liquid
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stays in it and you don't lose
that liquid that's going to cook
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the grain. The grain is going to
soak it all up and you'll have a
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very nice consistency hot cereal
ready when you're done. So two
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hours in the oven at 350 will do
it. If you have an Instant Pot
00:11:04.73\00:11:09.93
which is the pressure cooker
you can pressure cook it in the
00:11:09.96\00:11:13.20
Instant Pot is a manual setting
for just 45 minutes and it will
00:11:13.23\00:11:17.11
be done. So depending on how
much time you have you can use
00:11:17.14\00:11:19.71
either one of those cooking
methods. So next we are going to
00:11:19.74\00:11:25.31
take a look at a graphic that
looks at some of the different
00:11:25.35\00:11:31.25
steps associated with
plant based eating. I want to
00:11:31.29\00:11:34.72
introduce to you right now and
we'll come back and talk more
00:11:34.76\00:11:36.83
about the individual steps in
a few minutes. But the thing I
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want to show you here that
we have some steps here that I
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have labeled 8, 9, 10, 11 and 12
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and all of these are ways of
eating plant based. But some of
00:11:46.90\00:11:52.97
them are better for increasing
our insulin sensitivity than
00:11:53.01\00:11:57.41
others. The closer we get to 12
the more insulin sensitivity we
00:11:57.45\00:12:02.45
will experience. So we're going
to talk about how we can take
00:12:02.48\00:12:06.22
these steps and start
from wherever we are even if we
00:12:06.25\00:12:09.79
aren't plant based yet. We can
start from wherever we are and
00:12:09.82\00:12:13.50
go through these steps
to increase our insulin
00:12:13.53\00:12:16.26
sensitivity step by
00:12:16.30\00:12:18.83
step. So let's take a look at
our next recipe. The ingredients
00:12:18.87\00:12:25.34
for our next recipe are starting
with one bunch of collard
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because this recipe is what
I call Not So Southern Collard
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Greens. It takes one bunch of
collard, two cloves of garlic,
00:12:36.25\00:12:39.49
crushed, a tablespoon of
oil, which is optional, and a
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sprinkle of salt. Very simple,
but delicious. So you want to
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pick the nicest collard greens
that you can find at the market.
00:12:50.27\00:12:54.34
You want to look for collard
greens that aren't bruised and
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have a nice deep green color
to them. Of all the different
00:12:56.97\00:13:00.44
greens on your grocery store
shelf, these are kind of like
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the biggest ones. They're almost
like little umbrellas they're so
00:13:03.08\00:13:06.55
big. But they have quite a thick
stem on them so I cut the stem
00:13:06.58\00:13:11.99
out first so that it can cook
a little bit longer so I'm going
00:13:12.02\00:13:15.52
do that first of all. So I just
kind of lay them sideways and
00:13:15.56\00:13:23.06
cut out the fat part of the
stem but don't throw them away
00:13:23.10\00:13:26.23
because the stems are an
important source of fiber and
00:13:26.27\00:13:28.77
they actually have a lot
of nutrition in them as well.
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Collard greens are an excellent
choice if you are on a budget
00:13:32.27\00:13:36.21
because collard greens are
actually one of the cheapest
00:13:36.24\00:13:39.91
cruciferous vegetables.
Cruciferous vegetables are all
00:13:39.95\00:13:44.29
of those vegetabels that are in
the cabbage family and are very
00:13:44.32\00:13:48.59
rich in sulfur which is very
important for maintaining our
00:13:48.62\00:13:53.43
health and for having the best
metabolism and blood sugars.
00:13:53.46\00:13:56.53
So you can get a lot of the
sulfur compounds from cabbages,
00:13:56.56\00:14:01.70
cauliflower, broccoli, but
of all of those collard is the
00:14:01.74\00:14:06.47
cheapest. So you get a lot
of bang for your buck here. And
00:14:06.51\00:14:10.61
with collard it's one of those
things that you can actually
00:14:10.65\00:14:13.48
grow in our garden really easily
So I would encourage you to
00:14:13.52\00:14:20.09
plant and grow collards if at
all possible. They can tolerate
00:14:20.12\00:14:24.59
a pretty wide variety of
climates and so they can be
00:14:24.63\00:14:28.93
grown in many parts of the
country and many parts of the
00:14:28.96\00:14:31.77
world. They're a deep green
leafy vegetable which means
00:14:31.80\00:14:35.50
they're very rich in
the phytonutrients that are
00:14:35.54\00:14:37.74
important for your body. They're
also very high in fiber. One of
00:14:37.77\00:14:42.54
the great things about fiber
is that it helps to regulate the
00:14:42.58\00:14:47.38
blood sugars. So if you have
trouble with blood sugars which
00:14:47.42\00:14:51.49
are often associated
with problems with insulin and
00:14:51.52\00:14:55.12
insulin resistance then this is
a really good way to go. I have
00:14:55.16\00:14:59.59
my pot hot, which is one of the
secrets to oil-free cooking. You
00:14:59.63\00:15:03.47
can hear it sizzle as I put
in the big stems that I cut up
00:15:03.50\00:15:08.77
pretty thin. And I'm just going
to keep these moving in the pot
00:15:08.80\00:15:14.04
And then I'm going to add a
little garlic to it pretty soon.
00:15:14.08\00:15:20.32
I'm just going to let those sear
a little bit. I like to use a
00:15:20.35\00:15:27.66
garlic press. When you use a
press on the garlic and crush
00:15:27.69\00:15:31.66
the garlic it actually releases
more of the health-giving
00:15:31.69\00:15:40.70
portions of the garlic. Garlic
is such a rich food. It helps to
00:15:40.74\00:15:44.51
fight cancer. It's an antiviral
and an antifungal so it helps us
00:15:44.54\00:15:53.55
fight against infections. It's
just a really powerful food.
00:15:53.58\00:15:57.29
So I just added just a little
bit of water with the garlic
00:15:57.32\00:16:00.82
because I don't want the garlic
to burn. The garlic will turn
00:16:00.86\00:16:04.03
kind of bitter tasting if you
let it burn. So we want a little
00:16:04.06\00:16:08.36
bit of liquid in here, not very
much. We don't want it swimming
00:16:08.40\00:16:13.74
in liquid. And while that's
starting to cook I'm going to go
00:16:13.77\00:16:18.14
ahead and chop these big leaves
just kind of coarsely. I might
00:16:18.17\00:16:25.21
cut them a few times lengthwise
and then cut them crosswise so
00:16:25.25\00:16:30.55
that you kind of have bite
size chunks. All the cruciferous
00:16:30.59\00:16:37.43
vegetables are very good for us
one of the reasons being is that
00:16:37.46\00:16:40.96
their such a wonderful source of
fiber. But collards of all the
00:16:41.00\00:16:46.00
different cruciferous veg...
well I'm not going to put that
00:16:46.03\00:16:48.44
in quite yet. Let's let this
soften just a little bit more.
00:16:48.47\00:16:52.61
I like to cook the stems longer
than the leaves because it's
00:16:52.64\00:16:55.61
nice to have the stems tender
and you don't want to overcook
00:16:55.64\00:17:00.22
the leaves. You will notice
that I'm going real easy on the
00:17:00.25\00:17:03.49
amount of water that I'm putting
in here because I want to make
00:17:03.52\00:17:08.26
sure that when I'm done that
there isn't extra liquid in the
00:17:08.29\00:17:13.70
pan. There are a lot of water
soluable nutrients in the greens
00:17:13.73\00:17:19.10
all the different greens and in
the collards and if we have too
00:17:19.13\00:17:22.24
much water, we cook them in a
large amount of water, a lot of
00:17:22.27\00:17:25.11
those water soluable nutrients
get left in the water and we
00:17:25.14\00:17:28.91
don't end up eating them. So
that can be a problem. We want
00:17:28.94\00:17:35.12
to get all the nutrition we can
from it so making sure we don't
00:17:35.15\00:17:38.49
use an excess amount of water
is important for that. Once you
00:17:38.52\00:17:46.09
notice that the collard stems
are starting to soften and get a
00:17:46.13\00:17:50.73
little bit translucent you can
add the leaves. And then you can
00:17:50.77\00:18:06.15
turn your heat down a bit, this
one's I think already down to
00:18:06.18\00:18:09.78
its lowest. And if you need
a little bit of water, it looks
00:18:09.82\00:18:15.39
like my pan's a little dry. It
could use a little more water.
00:18:15.42\00:18:17.83
Just put in all the water you
can. It only takes two or three
00:18:17.86\00:18:23.47
tablespoons at a time. So if you
notice it getting a little dry
00:18:23.50\00:18:27.57
you can just add a little water
and just check it because you
00:18:27.60\00:18:30.64
don't want it to scorch. Then
you can put a lid on the pot and
00:18:30.67\00:18:34.78
just kind of let those collards
steam for probably 15 minutes or
00:18:34.81\00:18:41.32
so. You want them to still have
a nice color to them, but they
00:18:41.35\00:18:44.75
need to be tender. It's one of
the coarser leafy vegetables and
00:18:44.79\00:18:48.36
they are usually more palatable
if they're cooked till they're
00:18:48.39\00:18:52.96
tender. You know collards
are rich in a substance we don't
00:18:52.99\00:18:56.16
find in a lot of
other vegetables called
00:18:56.20\00:18:58.97
glucoraphanin which is something
that helps to prevent leaky gut
00:18:59.00\00:19:03.14
syndrome. A lot of people suffer
with leaky gut syndrome which
00:19:03.17\00:19:06.27
can be a precursor to things
like food allergies. This also
00:19:06.31\00:19:10.95
helps to protect the stomach
lining and prevents bacterial
00:19:10.98\00:19:15.35
growth. Collardss are also a
very rich source of iron. So a
00:19:15.38\00:19:20.56
of people are anemic and
think where can a get iron? Well
00:19:20.59\00:19:22.89
collards are a wonderful place
to get iron. Keep checking your
00:19:22.92\00:19:28.50
greens. Make sure you add little
bits of water if you need to as
00:19:28.53\00:19:32.03
you go along. So we will be
setting this aside soon and just
00:19:32.07\00:19:38.77
let it simmer and also you'll
notice as the greens wilt they
00:19:38.81\00:19:44.85
will release liquid as well.
So pretty soon you'll have some
00:19:44.88\00:19:49.92
liquid in there that you hadn't
added. When you have a lot of
00:19:49.95\00:19:56.99
fiber in your meal it helps your
blood sugar to stabilize because
00:19:57.03\00:20:04.33
it allows the carbohydrates that
you've eaten in the same meal to
00:20:04.37\00:20:08.37
be absorbed slower and as they
go into your blood slower it
00:20:08.40\00:20:13.07
means that the insulin can
take care of it, your pancreatic
00:20:13.11\00:20:16.14
insulin output can help it
go where it needs to go and it
00:20:16.18\00:20:20.92
doesn't have to deal with large
amounts of simple sugars all at
00:20:20.95\00:20:24.49
once at the end of a meal. When
you do this it really kind of
00:20:24.52\00:20:28.32
flattens your blood sugar curve
makes it much easier to control
00:20:28.36\00:20:32.56
blood sugars and can often make
the difference in the amount of
00:20:32.59\00:20:36.06
medications that diabetics need.
The more insulin sensitive they
00:20:36.10\00:20:40.30
are the less medications they
will need. And often that is
00:20:40.34\00:20:45.44
also the way that you will
provent long term complications
00:20:45.47\00:20:49.34
from diabetes and those related
metabolic disorders. Okay, I
00:20:49.38\00:20:56.02
think we are ready to go to our
next recipe and we will let the
00:20:56.05\00:21:02.42
greens finish cooking off camera
Our next recipe is tri-color
00:21:02.46\00:21:07.53
Coleslaw. We start with two cups
of green cabbage, sliced very
00:21:07.56\00:21:12.10
thin, two cups of red cabbage,
sliced very thin, two cups of
00:21:12.13\00:21:17.01
carrots, grated or cut into
matchsticks. And then a simple
00:21:17.04\00:21:21.54
dressing of a half cup of vegan
mayonnaise, half a teaspoon of
00:21:21.58\00:21:25.08
celery salt and one teaspoon of
seasoned vegetable salt. So if
00:21:25.11\00:21:31.02
you want to make your own vegan
mayonnaise you can go to my web
00:21:31.05\00:21:34.99
site at TheHarvestCook.com and
you will find a recipe for an
00:21:35.02\00:21:39.89
easy, very simple, homemade
vegan mayonnaise and you can
00:21:39.93\00:21:44.70
also find a recipe for my
vegetable seasoned salt which is
00:21:44.73\00:21:49.37
a nice salt seasoned with
different herbs that I use for a
00:21:49.40\00:21:53.01
lot of different recipes and I
will be using in this recipe. So
00:21:53.04\00:21:56.91
that's one of the places where
you can find that, just under
00:21:56.95\00:21:58.98
the recipe tab on that page. So
next we're going to be looking
00:21:59.01\00:22:04.85
at tri-color coleslaw. You can
see what the three colors are,
00:22:04.89\00:22:08.99
the purple, the green and the
orange. The colors tell us that
00:22:09.02\00:22:14.60
this is going to be a salad
really full of phytochemicals,
00:22:14.63\00:22:17.93
all of which our body needs for
best health. But another really
00:22:17.97\00:22:22.94
important benefit of these
are the high fiber because once
00:22:22.97\00:22:27.28
again that's going to be helping
us with insulin resistance. You
00:22:27.31\00:22:31.11
know, when we talk about insulin
resistance what we're talking
00:22:31.15\00:22:34.85
about is that when insulin tries
to get carbohydrates into the
00:22:34.88\00:22:41.36
cell of the body, the tissue
cell, sometimes it has an easy
00:22:41.39\00:22:45.63
time of it. It's kind of like
there's a wall and insulin is
00:22:45.66\00:22:49.03
like a wrecking ball. It's not
quite so clumsy but if the wall
00:22:49.06\00:22:54.17
is thin and easily breached then
the insulin doesn't have to work
00:22:54.20\00:22:58.77
hard to make a hole for the
glucose to go in. On the other
00:22:58.81\00:23:02.38
hand, if that wall is very thick
and very tall then insulin has
00:23:02.41\00:23:07.62
to work much harder to make
an entrance for the sugar. When
00:23:07.65\00:23:12.82
sugar can't come out of your
blood it circulates in the blood
00:23:12.85\00:23:15.59
and raises blood sugars
and you run into problems like
00:23:15.62\00:23:18.53
prediabetes and type two and
type one diabetes. The insulin
00:23:18.56\00:23:25.53
sensitivity that we're talking
about today is important for
00:23:25.57\00:23:28.60
both diabetics, type one and
type two, and the other types
00:23:28.64\00:23:34.14
as well because it doesn't
matter what type of diabetes you
00:23:34.18\00:23:37.65
might be suffering from and we
know that a large proportion of
00:23:37.68\00:23:41.65
the American population is
at some stage of diabetes today.
00:23:41.68\00:23:46.39
It doesn't matter which type
of diabetes, the more insulin
00:23:46.42\00:23:49.69
sensitive you are the less
complication you are going to
00:23:49.72\00:23:54.03
have long term from those blood
sugar issues. It means you will
00:23:54.06\00:23:57.53
have fewer problems with your
kidneys, your eyesite. You're
00:23:57.57\00:24:01.07
likely to be able to keep your
digits and legs and things like
00:24:01.10\00:24:04.31
that that we all would kind
of like to preserve. And the
00:24:04.34\00:24:08.08
insulin sensitivity is a
huge piece of preventing those
00:24:08.11\00:24:13.11
complications. Because you need
fewer medications and your blood
00:24:13.15\00:24:16.45
sugars will be better controlled
So here we are looking at two
00:24:16.48\00:24:21.62
kinds of cruciferous vegetables
again. We have the red cabbage,
00:24:21.66\00:24:25.96
some people call it purple
cabbage. I think it's just a
00:24:25.99\00:24:30.77
really beautiful color whether
you call it purple or red. And
00:24:30.80\00:24:35.04
then we'll mix in the green
cabbage and then we will add the
00:24:35.07\00:24:43.65
carrots. Carrots are high in
beta carotene, helps your body
00:24:43.68\00:24:49.15
to make vitamin A which is
needed for your eyesight, eye
00:24:49.18\00:24:54.76
health and many other functions.
I'm just going to toss this a
00:24:54.79\00:24:59.06
little bit and then we're going
to make a very simple dressing
00:24:59.09\00:25:02.50
with some of this vegan
mayonnaise and we're just going
00:25:02.53\00:25:09.67
to add the celery salt and the
vegetable seasonsed salt to it
00:25:09.70\00:25:13.74
Stir it up together and then
we will toss it with the salad.
00:25:13.78\00:25:31.53
This is one kind of dressing you
can use on this this salad. This
00:25:31.56\00:25:35.66
homemade vegan mayonnaise
is much lower in fat than most
00:25:35.70\00:25:40.47
commercial mayonnaises and many
other salad dressings. Now why
00:25:40.50\00:25:45.11
is fat important? Well guess
what? Fat is the most important
00:25:45.14\00:25:51.01
nutrient when it comes to
insulin resistance. When people
00:25:51.05\00:25:54.75
talk about prediabetes metabolic
syndrome diabetes, they often
00:25:54.78\00:25:59.55
think about the need to avoid
sugar. The the truth of the
00:25:59.59\00:26:04.63
matter is that your basic root
problem has to do with getting
00:26:04.66\00:26:09.00
blood sugar into the cell and
the think that contributes to
00:26:09.03\00:26:15.54
insulin resistance is not the
amount of sugar you eat, it is
00:26:15.57\00:26:18.54
actually the amount of fat that
you eat. You can take perfectly
00:26:18.57\00:26:23.24
healthy medical school students,
put them on a high fat diet for
00:26:23.28\00:26:29.72
four to six weeks and turn most
of them into diabetics just by
00:26:29.75\00:26:33.15
giving them a high fat diet.
It's because fat goes into the
00:26:33.19\00:26:38.69
cell and it makes it much, much
more resistant to insulin. So
00:26:38.73\00:26:44.83
then your pancreas has to work
harder to make more insulin, to
00:26:44.87\00:26:50.74
make a bigger wrecking ball to
get that hole in the cell wall
00:26:50.77\00:26:54.18
that the glucose can get
into and so that is what really
00:26:54.21\00:26:59.11
raises your insulin resistance.
So when you're looking to
00:26:59.15\00:27:02.92
increase sensitivity and
improve your metabolism it is so
00:27:02.95\00:27:09.32
important to really watch the
fat. And so you will notice that
00:27:09.36\00:27:14.36
the recipes we're doing today
have low or no fat in them.
00:27:14.40\00:27:19.70
And that's on purpose. Because
well we talked about insulin
00:27:19.73\00:27:24.47
sensitivity as it relates to
prediabetics and diabetics but
00:27:24.51\00:27:27.84
it's not just for diabetics.
In fact, do you that today
00:27:27.88\00:27:32.45
scientists are starting to refer
to Alzheimers as diabetes type
00:27:32.48\00:27:38.25
three. Why would they do that?
It's because it's associated
00:27:38.29\00:27:41.59
with insulin resistance just
like prediabetes and regular
00:27:41.62\00:27:48.40
diabetes. In fact, we find that
insulin resistance contributes
00:27:48.43\00:27:52.10
to high blood pressure.
Sometimes that's a sign that you
00:27:52.13\00:27:56.17
are becoming insulin resistant.
So if you would like to prevent
00:27:56.20\00:28:01.84
Alzheimers and have your
cognitive function till the end
00:28:01.88\00:28:05.15
of your days you will want to be
thinking about how to eat in a
00:28:05.18\00:28:09.38
way that will optimize your
insulin sensitivity. Because it
00:28:09.42\00:28:14.62
affects so many parts of your
body. Now let's take a look at
00:28:14.66\00:28:20.73
our next recipe which is
an alternative salad dressing.
00:28:20.76\00:28:25.50
This is actually an oil
free salad dressing. I call it
00:28:25.53\00:28:29.70
Lucia's Lemony-grette dressing
because it's a vinaigrette style
00:28:29.74\00:28:33.44
and it takes one-third cup of
oil substitute, two tablespoons
00:28:33.48\00:28:37.68
of lemon juice, a teaspoon of
Italian seasoning, a teaspoon of
00:28:37.71\00:28:42.05
salt or to taste and a teaspoon
of Braggs Aminos. I would add
00:28:42.08\00:28:46.22
the salt at the end so that
you can actually do it to taste.
00:28:46.25\00:28:49.76
So for this no oil, no fat
vinaigrette this is just a great
00:28:49.79\00:28:58.20
way to make a dressing that is
oil free but still kind of has
00:28:58.23\00:29:02.90
that texture of an oil based
vinaigrette and will kind of
00:29:02.94\00:29:06.94
stick to your salad instead of
all kind of just dripping right
00:29:06.98\00:29:09.64
down to the bottom of your bowl.
And the key to this oil free
00:29:09.68\00:29:15.15
dressing is this textured water.
So this is where I need you to
00:29:15.18\00:29:19.79
grab your pen and paper because
it's very, very simple. It is
00:29:19.82\00:29:23.86
one cup of water, bring it to
a boil and add one tablespoon of
00:29:23.89\00:29:28.73
arrowroot that was mixed with
a little bit of water. So you
00:29:28.76\00:29:33.84
dissolve the one tablespoon
of arrowroot in like two
00:29:33.87\00:29:37.21
tablespoons of water, bring
the cup of water to a boil. When
00:29:37.24\00:29:41.54
it's boiling get your whisk out
and whisk in the pot while you
00:29:41.58\00:29:46.15
pour in the arrowroot and it
will thicken and when it chills
00:29:46.18\00:29:49.62
you'll get this kind of oily
textured material and it helps
00:29:49.65\00:29:56.09
to kind of feel slick in your
mouth a lot like oil so you kind
00:29:56.12\00:29:59.63
of get the mouth feel. It's kind
of interesting. But it's just
00:29:59.66\00:30:02.20
arrowroot and water. If you want
to reference it you can always
00:30:02.23\00:30:06.53
go back to my website because
this recipe is also on the
00:30:06.57\00:30:09.67
website. But it was so simple
I just knew you could probably
00:30:09.70\00:30:13.21
write it down. So I take this
oil substitute base and for this
00:30:13.24\00:30:17.75
recipe we're using a third of a
cup. A full recipe will make one
00:30:17.78\00:30:21.22
cup for you. And I'm just going
to add the Braggs and I'm going
00:30:21.25\00:30:27.76
the Italian seasoning and that's
basically all you need with some
00:30:27.79\00:30:32.73
salt to taste for your
viniagrette. You can vary this
00:30:32.76\00:30:42.87
in a lot of different ways.
I would add the salt at the end
00:30:42.90\00:30:45.77
so that you taste it first and
make sure that you don't get it
00:30:45.81\00:30:48.04
too salty. Just going to put
some of that in right now. But
00:30:48.08\00:30:52.31
you can see that here you have
a nice vinaigrette and it's got
00:30:52.35\00:30:56.58
a nice thickness to it so it
feels like a salad dressing and
00:30:56.62\00:30:59.75
not just flavored water. So this
is a really great way to dress
00:30:59.79\00:31:05.46
your salad without having to use
a lot of oil. In fact, you don't
00:31:05.49\00:31:09.53
need any oil. And this
can become a huge step in the
00:31:09.56\00:31:13.13
direction of becoming more
insulin sensitive. Now there are
00:31:13.17\00:31:16.54
some variations. This is like
just a basic recipe but you can
00:31:16.57\00:31:19.97
kind of change up the flavors
by the things you decide to add
00:31:20.01\00:31:23.41
to it. So let me share some
variations that you can use.
00:31:23.45\00:31:26.05
For example, you can leave the
salt out and if you like to try
00:31:26.08\00:31:31.15
new things you can try you can
try what's called ume vinegar or
00:31:31.19\00:31:35.42
sometimes called umeboshi
vinegar. It's a Japanese pickle
00:31:35.46\00:31:39.33
juice and it's actually not a
vinegar. I don't actually show
00:31:39.36\00:31:42.13
recipes with vinegar. But it's
called vinegar, I think that's
00:31:42.16\00:31:45.83
how they translated it from the
Japanese and it's actually just
00:31:45.87\00:31:48.40
the salty tart juice from a
special Japanese plum pickle.
00:31:48.44\00:31:52.87
You can find it in the Asian
section of a lot of stores.
00:31:52.91\00:31:55.98
Asian stores all carry it as
well as many health food stores
00:31:56.01\00:31:59.45
and even some super markets.
Sometimes you can even find it
00:31:59.48\00:32:01.68
at Walmart. So using umeboshi
gives is a little bit of a
00:32:01.72\00:32:06.05
different flavor twist. It's a
little tart and a little salty.
00:32:06.09\00:32:09.52
Something else you can do is
add a teaspoon of garlic to it
00:32:09.56\00:32:13.53
and make more of a garlicky
flavor. Or if you like it
00:32:13.56\00:32:19.10
sweetened I suggest using
just maybe one teaspoon to this
00:32:19.13\00:32:23.10
amount of salad dressing of
something called Just Date Syrup
00:32:23.14\00:32:28.01
and basically it's just medjool
dates liquified. There's nothing
00:32:28.04\00:32:31.61
added to it, there are no
free sugars. It's a whole food.
00:32:31.65\00:32:34.82
Nothing's been taken away.
There's no refining but it will
00:32:34.85\00:32:38.42
give you that nice sweet flavor.
Something else you can try if
00:32:38.45\00:32:43.02
you want to experiment is like
is like a quarter to a half a
00:32:43.06\00:32:45.29
teaspoon of summac powder.
You'll often find that in the
00:32:45.33\00:32:48.66
herb section of your grocery
store and it's made from a
00:32:48.70\00:32:55.14
flower and it also has a bit of
a tartish flavor that is nice on
00:32:55.17\00:32:59.34
salads. So those are different
ways that you can kind of mix it
00:32:59.37\00:33:02.64
up and use different variations
to make this a more versatile
00:33:02.68\00:33:08.35
dressing. But the real key is
having that oil free substitute
00:33:08.38\00:33:11.32
as a base. So this is more of a
clear dressing. You can use this
00:33:11.35\00:33:15.22
sort of a dressing on the
tri color coleslaw or on other
00:33:15.26\00:33:19.23
tossed salads as well. Now I'd
like us to look at that graphic
00:33:19.26\00:33:24.50
for just a minute or two and
you will notice that eight is
00:33:24.53\00:33:30.97
completely plant based but it's
the one that is least helpful
00:33:31.01\00:33:36.38
insulin sensitivity improvement.
As we go up the numbers from
00:33:36.41\00:33:41.08
eight to 12 it will improve your
insulin sensitivities. So at
00:33:41.12\00:33:46.59
eight for example you have 100
percent plant based. That means
00:33:46.62\00:33:50.43
you've already cut out animal
products. If you're still in the
00:33:50.46\00:33:53.60
stage where you're eating animal
products contact me and I can
00:33:53.63\00:33:56.87
take you through the steps one
through seven that help you get
00:33:56.90\00:34:00.24
over to the plant based. Because
a lot of times going step by
00:34:00.27\00:34:04.14
step is easier than trying to
make some large change overnight
00:34:04.17\00:34:08.24
I think breaking it down into
steps is just a much simpler way
00:34:08.28\00:34:11.85
to do it. So once you have
eliminated animal products from
00:34:11.88\00:34:16.69
your diet you're ready for step
eight where everything is plant
00:34:16.72\00:34:20.72
based, you're eating some breads
higher glycemic index foods.
00:34:20.76\00:34:24.53
Those are things that raise your
blood sugar quickly and dried
00:34:24.56\00:34:28.56
fruit. If you want to move on
to the next step and become more
00:34:28.60\00:34:32.17
insulin sensitive then you
want to think about avoiding
00:34:32.20\00:34:34.84
irritants, things that add
inflammation to your body like
00:34:34.87\00:34:37.64
hot spices and cloves and things
like that. You will want to
00:34:37.67\00:34:45.81
start eating legumes on a daily
basis, some kind of bean or
00:34:45.85\00:34:49.42
lentils or chickpea or something
every day because those are
00:34:49.45\00:34:53.05
super beneficial for improving
insulin sensitivity. Once you
00:34:53.09\00:34:58.83
feel like you've mastered that
step you might be ready to move
00:34:58.86\00:35:01.80
on to step 10 where you
eliminate all refined foods so
00:35:01.83\00:35:07.37
there's no oil or no sugar
but you've figured out by then,
00:35:07.40\00:35:10.21
you've learned hopefully how
you can replace those things and
00:35:10.24\00:35:14.38
still really enjoy your food.
Really limiting processed foods
00:35:14.41\00:35:18.45
still have some foods that spike
blood sugars a little bit more.
00:35:18.48\00:35:23.05
But you can keep moving on. As
you move on to 11 where you go
00:35:23.08\00:35:26.49
all unrefined and unprocessed
and by that time about 50
00:35:26.52\00:35:30.13
per cent of your foods probably
are because you're eating less
00:35:30.16\00:35:32.33
lots of vegetables and fruits.
And many people find that by
00:35:32.36\00:35:36.03
that step they can normalize
blood sugars. They can reverse
00:35:36.06\00:35:41.17
prediabetes. They can see
their blood pressures come down.
00:35:41.20\00:35:43.24
There's a lot of benefit that
you can see with every single
00:35:43.27\00:35:47.11
step you take. So I don't
want anybody to be discouraged
00:35:47.14\00:35:50.05
because you are at any
particular step because it
00:35:50.08\00:35:53.21
doesn't matter. You don't have
to be at 12 to get benefits. I
00:35:53.25\00:35:56.42
just wanted to show you an idea
of how step by step we can make
00:35:56.45\00:36:02.42
choices that really can impact
our health for the better. If
00:36:02.46\00:36:05.99
you have questions about this or
you want to contact me you'll be
00:36:06.03\00:36:09.06
able to do that with the contact
information at the end of this
00:36:09.10\00:36:12.17
program. So you can get ready
for that. So that kind of covers
00:36:12.20\00:36:18.14
if for our salad dressings.
We're going to go to our last
00:36:18.17\00:36:23.38
recipe which is a Quick Stir
Fry It calls for one cup of soy
00:36:23.41\00:36:29.28
curls, two cups of water, two
teaspoons of vegan chicken style
00:36:29.32\00:36:33.89
seasoning, 1 tablespoon of light
olive oil, one onion cut thinly,
00:36:33.92\00:36:38.76
two cloves of garlic, crushed,
and two carrrots, peeled and cut
00:36:38.79\00:36:43.67
diagonally in very thin slices.
You'll also need one stalk of
00:36:43.70\00:36:48.64
celery, sliced thinkly on
the diagonal, two cups of green
00:36:48.67\00:36:52.04
cabbage, sliced into thin shreds
two teaspoons of Braggs Aminos,
00:36:52.07\00:36:55.64
one teaspoon of chicken style
seasoning (or to taste), and the
00:36:55.68\00:36:59.21
juice of a fresh lemon. This
quick stir fry is a great way to
00:36:59.25\00:37:05.19
increase the number of
vegetables on your plate as well
00:37:05.22\00:37:08.62
as getting a lot of nutrient
dense foods in one place. And in
00:37:08.66\00:37:13.29
fact, because of the protein
piece in this, this actually
00:37:13.33\00:37:16.40
could make a great one-dish meal
We are going to start by taking
00:37:16.43\00:37:22.07
the soy curls. These are
a dehydrated whole soy bean
00:37:22.10\00:37:25.54
product. You can get it on
Amazon if you don't find it in
00:37:25.57\00:37:28.88
your local store even though a
lot of local stores are carrying
00:37:28.91\00:37:31.58
it these days. And it
makes a really nice chicken-like
00:37:31.61\00:37:36.18
substitute for the stir fry.
I'm going to add the chicken
00:37:36.22\00:37:39.85
style seasoning to the curls and
that way when they hydrate they
00:37:39.89\00:37:45.59
take up that flavor. I'm putting
some hot water on them. And
00:37:45.63\00:37:53.07
then we're going to let them
hydrate while we work on our
00:37:53.10\00:37:54.77
other vegetables. This is one of
those dishes where you're going
00:37:54.80\00:37:58.77
want to slice and dice and
prepare all of your ingredients
00:37:58.81\00:38:02.14
before you start the cooking
process because it goes pretty
00:38:02.18\00:38:06.08
quick. One of the things I like
about stir frys is that your
00:38:06.11\00:38:09.45
vegetables aren't overcooked.
You preserve a lot of the colors
00:38:09.48\00:38:12.22
as well as a lot of the
nutrients. It's kind of fun to
00:38:12.25\00:38:15.69
learn how to cut these
vegetables. You will notice for
00:38:15.72\00:38:20.10
example that my onions are
cut just into little circles.
00:38:20.13\00:38:24.17
Or they're not really circles.
They're kind of like a moon
00:38:24.20\00:38:27.87
shaped. You just stand your
onion straight up and down and
00:38:27.90\00:38:31.01
do thin slices and you'll get
that cutting all the way around
00:38:31.04\00:38:34.18
your onion. For the carrots,
it helps if everything is sliced
00:38:34.21\00:38:39.71
thinkly because it will cook
faster and you don't want to
00:38:39.75\00:38:42.82
have to wait for thick chunks
of vegetables to cook while your
00:38:42.85\00:38:47.26
onions and your garlic are just
getting over soft. So there's
00:38:47.29\00:38:50.93
several ways you can do it.
I like to use a mandolin and I
00:38:50.96\00:38:54.26
just peel a carrot, cut it down
the middle vertically so it's
00:38:54.30\00:38:59.27
two thin pieces, hold it at an
angle with my mandolin and just
00:38:59.30\00:39:05.57
slide it back and forth and
then it gives you nice thin like
00:39:05.61\00:39:12.65
diagonals. So that's a really
great way to get your thinly
00:39:12.68\00:39:18.79
cut carrots. You could also
grater them but then they don't
00:39:18.82\00:39:22.39
quite hold their shape as well
and your stir fry isn't quite as
00:39:22.42\00:39:26.70
pretty. Or if you good with a
sharp knife, you can also just
00:39:26.73\00:39:30.83
do it with a knife. I'll
show you how to do that with the
00:39:30.87\00:39:32.83
other half here. Put the flat
side of your vertical carrot
00:39:32.87\00:39:38.97
down on your board and then just
take little thin slices, like
00:39:39.01\00:39:47.92
this, and the diagonal just kind
of adds some visual interest to
00:39:47.95\00:39:52.69
the vegetables and everything's
not the same shape and of course
00:39:52.72\00:39:58.66
you can be as creative as
you want. This is kind of a
00:39:58.69\00:40:02.36
standard, traditional stir fry
cut. So with the celery we do
00:40:02.40\00:40:08.44
the same thing. I just take the
celery stem on an angle and then
00:40:08.47\00:40:12.97
just slice just thinly and
diagonally and you'll get all of
00:40:13.01\00:40:18.65
those attractive little
green slices. So now we have
00:40:18.68\00:40:27.62
everything ready. I go ahead and
start my pan heating. You want
00:40:27.66\00:40:31.29
to start with a pretty medium
high heat and that will allow
00:40:31.33\00:40:36.97
you to sear the onions and the
garlic and we just keep stirring
00:40:37.00\00:40:41.90
it and then we won't need to put
any oil in. We'll use a little
00:40:41.94\00:40:47.11
bit of water if needed to keep
things from sticking. I'm going
00:40:47.14\00:40:53.92
to go ahead and crush my garlic
so I can throw it in as soon as
00:40:53.95\00:40:56.89
I'm ready for it. Now we're
going to put in two big cloves
00:40:56.92\00:41:13.97
of garlic. A variation you can
do to the quick stir fry is to
00:41:14.00\00:41:18.21
also add some finely chopped
fresh ginger A tablespoon or so
00:41:18.24\00:41:23.35
will add a little zing to
your stir fry and is a very nice
00:41:23.38\00:41:27.48
addition. But if you're in a big
hurry, you don't have to have a
00:41:27.52\00:41:29.15
lot of ingredients. You can just
kind of use what you have on
00:41:29.18\00:41:32.55
hand. So here's our garlic all
ready. I'm going to turn this up
00:41:32.59\00:41:44.43
just a little bit. And you will
notice at the beginning that the
00:41:44.47\00:41:48.84
onions are starting to sweat.
They're starting to release
00:41:48.87\00:41:53.54
water but it might not be enough
to keep it from sticking so you
00:41:53.58\00:41:57.91
want to really keep an eye on it
using a non-stick pan will help
00:41:57.95\00:42:03.08
you to reduce even the amount
of water that you need to use to
00:42:03.12\00:42:06.92
keep it cooking. Now because
everything is sliced thinly we
00:42:06.96\00:42:14.93
don't have to let these cook
very long. I usually add the
00:42:14.96\00:42:18.57
things that are the toughest
or take the longest time to cook
00:42:18.60\00:42:22.30
next. So like I'm going to add
the celery and I'm going to add
00:42:22.34\00:42:34.92
the carrots. And the cabbage
cooks really fast so we're going
to do that one last.
00:42:34.95\00:42:37.95
And I'm also going to add a
little bit of water right down
00:42:37.99\00:42:45.76
here in the middle and put my
garlic in that. You have to be
00:42:45.79\00:42:50.07
careful that the garlic doesn't
burn because that changes the
00:42:50.10\00:42:53.57
flavor and it doesn't taste too
good. Keep that moving. You just
00:42:53.60\00:43:04.68
kind of want it to get aromatic.
You start to smell it and then
00:43:04.71\00:43:07.72
stir it into the rest of
everything. And it's better to
00:43:07.75\00:43:16.59
add a small amount of water
often than it is to add a whole
00:43:16.62\00:43:20.86
bunch and kind of get stuff
swimming because then things
00:43:20.90\00:43:23.16
steam instead of sauteing. And
that is a little bit different
00:43:23.20\00:43:29.27
technique, not as good for stir
fry. I'm going to add just a
00:43:29.30\00:43:33.58
little bit as I see the bottom's
drying up. When you add it then
00:43:33.61\00:43:39.41
kind of go around with your
spatula and wet the whole bottom
00:43:39.45\00:43:44.69
of the pan and it kind of brings
up any of the browning that
00:43:44.72\00:43:47.06
might have occurred. Keeps
it from burning and puts a nice
00:43:47.09\00:43:51.26
flavor into your dish. We have
here with the cabbage and these
00:43:51.29\00:43:59.53
different veges another really
good high fiber dish, another
00:43:59.57\00:44:03.87
thing that's so excellent for
your insulin sensitivity. And
00:44:03.91\00:44:08.78
this is a really nice way to do
stir fry because most stir frys
00:44:08.81\00:44:13.65
have quite a bit of oil in them.
But you can see that you can
00:44:13.68\00:44:18.59
make a really delightful stir
fry completely oil free simply
00:44:18.62\00:44:21.49
by using this little dry pan
technique. I don't even call it
00:44:21.52\00:44:26.16
water sauteing because I don't
actually cover the bottom of the
00:44:26.19\00:44:31.00
pan with water. Just add little
bits as I need just to keep it
00:44:31.03\00:44:34.04
from sticking, nothing
more. You'll see there's still a
00:44:34.07\00:44:37.11
little moisture on the bottom of
the pan, so we're good. And as
00:44:37.14\00:44:43.55
these start to soften we will
add the soy curls. Let's see if
00:44:43.58\00:44:50.59
they're rehydrated. Yes, you'll
notice that they're plumped up
00:44:50.62\00:44:54.96
nicely so we can put those in
and we'll allow them to kind of
00:44:54.99\00:45:02.06
blend with this. And another
idea is when you are soaking the
00:45:02.10\00:45:10.21
soy curls in the chicken broth
you can also use the chicken
00:45:10.24\00:45:13.24
broth for the liquid that you
need to add as well instead of
00:45:13.27\00:45:16.38
just water. So that's another
option that you can do. But by
00:45:16.41\00:45:25.35
the time it gets to this stage
you usually don't have to add
00:45:25.39\00:45:27.79
much more water. You can notice
that things are starting to
00:45:27.82\00:45:31.79
sweat and to wilt a little bit.
The carrots are starting to get
00:45:31.83\00:45:35.96
a little bit supple; they're not
so crisp anymore. And personally
00:45:36.00\00:45:42.67
I really enjoy my stir fry
when it's still kind of crispy,
00:45:42.70\00:45:48.34
there's some crispiness to it.
Not raw, but not limp and not
00:45:48.38\00:45:53.42
completely overcooked either.
So I think it's just about ready
00:45:53.45\00:45:57.55
to put in the cabbage. And then
we'll go ahead and put in the
00:45:57.59\00:46:08.56
Braggs Aminos. And I'll
basically just keep it stirring
00:46:08.60\00:46:24.38
until the cabbage is wilted. And
once the cabbage wilts we are
00:46:24.41\00:46:31.52
done. Notice how the heat just
brings out the beautiful colors
00:46:31.55\00:46:34.79
in the vegetables and the soy
curls, because their made from
00:46:34.82\00:46:39.33
soy beans, really do give you
a nice protein in this dish and
00:46:39.36\00:46:45.13
would make it a one-dish
meal. You wouldn't have to have
00:46:45.17\00:46:49.24
anything else with this meal.
You could just fill up as much
00:46:49.27\00:46:52.67
as you can eat of this until you
were satisfied, not overdoing it
00:46:52.71\00:46:57.65
and you would find that you will
not have to worry about having
00:46:57.68\00:46:59.61
too many calories or your
sugar spiking. This is a really
00:46:59.65\00:47:03.52
wonderful dish for a diabetics
and prediabetics. Maybe you're
00:47:03.55\00:47:07.49
not a diabetic or prediabetic
but your still curious as to how
00:47:07.52\00:47:13.09
your insulin levels are doing.
Well there are ways that you can
00:47:13.13\00:47:18.47
check that. On my website, if
you go to the homepage you will
00:47:18.50\00:47:22.77
find that there's a button that
says, Yes, I want the assessment
00:47:22.80\00:47:26.71
and what it does is it will
allow you to download for free
00:47:26.74\00:47:30.01
an assessment handout that
allows you to get your lab test
00:47:30.05\00:47:36.55
from your last doctor's
appointment, do some real simple
00:47:36.58\00:47:40.29
biometrics, you know things like
putting down your height and
00:47:40.32\00:47:43.69
your weight and figuring out
your BMI and some things like
00:47:43.73\00:47:47.13
that, body mass index, by the
way. But you can do all of that
00:47:47.16\00:47:51.73
just following the directions in
that handout and give yourself a
00:47:51.77\00:47:56.30
score that will give you a
really good idea of what are
00:47:56.34\00:47:58.67
areas of health that you might
want to address to optimize your
00:47:58.71\00:48:04.61
health and to prevent
any problems with insulin
00:48:04.65\00:48:07.92
sensitivity. So I just wanted
you to know that you have that
00:48:07.95\00:48:12.95
resource available. Now you can
see that things are starting to
00:48:12.99\00:48:18.19
soften up pretty nicely. I think
we're just about done with the
00:48:18.23\00:48:23.13
cooking stage of this particular
dish. Things are just kind of
00:48:23.16\00:48:29.80
still crispy, not totally limp.
And the color is still really
00:48:29.84\00:48:35.91
nice. So here we have a
beautiful stir fry that you can
00:48:35.94\00:48:39.91
use. If you want to add to it a
side of rice, whole grain brown
00:48:39.95\00:48:44.62
rice is something good that you
can do. But you can use this and
00:48:44.65\00:48:51.99
you can vary it. Use your
own creativity. You can add
00:48:52.03\00:48:54.93
different vegetables to it. You
can change the proportions of
00:48:54.96\00:48:58.27
the vegetables. You can add, for
example, zucchini or egg plant
00:48:58.30\00:49:02.64
slices or you could add more
onion or more garlic or more
00:49:02.67\00:49:09.08
celery. You could add some green
leafy vegetables as well if you
00:49:09.11\00:49:13.72
prefer. So there's a lot of
things that you can do to kind
00:49:13.75\00:49:16.52
of mix it up. With these simple
recipes that we've talked about
00:49:16.55\00:49:20.69
today it is really easy to make
variations. They aren't recipes
00:49:20.72\00:49:26.90
that you have to follow to the
T for them to turn out. You'll
00:49:26.93\00:49:30.77
want to make them the way
they're written once so you know
00:49:30.80\00:49:33.57
what they're supposed to be like
and then you can play with them
00:49:33.60\00:49:35.94
and do different things. But I
really want to encourage you to
00:49:35.97\00:49:39.37
think about as you've heard the
different things we've talked
00:49:39.41\00:49:42.88
about today in regards to the
importance of becoming insulin
00:49:42.91\00:49:47.12
sensitive and some of the real
good ways we can do it, think
00:49:47.15\00:49:51.35
about how you can use
this in your own life. Is there
00:49:51.39\00:49:56.79
something you could do
to increase your insulin
00:49:56.83\00:49:59.39
sensitivity. Is there somebody
you know who you might want to
00:49:59.43\00:50:03.30
share this program with. Because
maybe they need to hear what we
00:50:03.33\00:50:06.13
talked about today. Many doctors
today are not going to tell you
00:50:06.17\00:50:10.17
much about how to eat for
insulin sensitivity because it's
00:50:10.21\00:50:14.18
not part of their training.
They're never told how to do
00:50:14.21\00:50:18.35
that. So I would just invite you
to, if you really enjoy doing
00:50:18.38\00:50:22.78
this, to think about learning
to do more of this insulin
00:50:22.82\00:50:27.36
sensitive type cooking. I
actually do cooking programs
00:50:27.39\00:50:32.03
twice a month. And you can
get into that art and science of
00:50:32.06\00:50:37.87
plant-based cooking club as
well if that's something you're
00:50:37.90\00:50:40.77
interested in doing. Because
then we just cook together and I
00:50:40.80\00:50:44.67
do it on Zoom and you can be in
your kitchen cooking as I'm in
00:50:44.71\00:50:50.08
my kitchen cooking. And we have
a great time together. And all
00:50:50.11\00:50:53.31
of the things we cook are things
that are going to carry you
00:50:53.35\00:50:56.79
along that path to the
healthiest, most insulin
00:50:56.82\00:51:02.16
sensitive type of eating. So let
me know if that's something
that's interesting to
00:51:02.19\00:51:04.69
you, feel free to contact
me. There are more recipes on my
00:51:04.73\00:51:10.60
website as well as the ones
that I shared with you today. So
00:51:10.63\00:51:14.04
there's all kinds of resources
that can help you take the next
00:51:14.07\00:51:18.01
step as you move forward. So
I just want to say thank you for
00:51:18.04\00:51:22.08
being with us here today. We are
going to take a look at how you
00:51:22.11\00:51:27.45
can contact me and then we
will review all of the different
00:51:27.48\00:51:31.62
dishes we have seen today.
00:51:31.65\00:51:36.66
¤ ¤
00:51:36.69\00:51:41.10
Did you like the recipes that
you saw on today's program and
00:51:41.13\00:51:42.46
want to know more. You can write
to Lucia Tiffany at 3844 Grizzly
00:51:42.50\00:51:47.54
Creek Road, Oroville, CA
95965 You can also text her at
00:51:47.57\00:51:55.11
(530)712-3664 That's (530)712-
3664. You can also visit her
00:51:55.14\00:52:05.05
website at LuciaTiffany.com.
That's LuciaTiffany.com or
00:52:05.09\00:52:10.33
e- mail her at
Lucia@LuciaTiffany.com
00:52:10.36\00:52:13.66
That's Lucia@LuciaTiffany.com
00:52:13.70\00:52:19.67
¤ ¤
00:52:19.70\00:52:21.04