Have you ever wondered
how to prepare healthy food
00:00:01.36\00:00:02.73
that actually taste good.
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Well, stay tuned while
Evita Tezeno, Brenda Kemp
00:00:04.50\00:00:07.04
and yours truly Nyse Collins,
show you just how to do it
00:00:07.07\00:00:10.51
and give you a
taste of paradise.
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My name is Evita Tezeno.
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And my name is Brenda Kemp.
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Thanks so much
for joining us today.
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And today we are gonna
be making Open Face Tacos.
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Brenda, my
favorite is Tex-Mex food.
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Oh, I just love
Tex-Mex food too,
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especially the refried beans.
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Yes, but you have
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the refried
beans and it's fried.
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Yeah, that is a
bit of a problem.
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Yes, but today we are
gonna be making refried beans,
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without the beans.
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How is that possible, Evita?
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Well, we use sunflower seeds
and we use sun dried tomatoes
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to make it, give
it that consistency.
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And we use other spices to
give it that Tex-Mex flair.
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Wow, that sounds delicious.
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So let's begin our recipe.
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So let's begin with
our sunflower seeds.
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Okay.
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Now have these
sunflower seeds been soaked?
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Yes, these sunflower seeds
have been soaked overnight,
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to make it a
little more creamier
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and easier to digest and also,
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it also makes the beans
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so much creamier,
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yeah, when you do that.
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We have the sun-dried tomatoes,
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the cayenne,
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salt,
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lemon juice,
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green onions
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and jalapenos.
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Love the little
spiciness of the jalapenos.
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Do we need to add that?
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Oh, we have to add the garlic.
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Forgot the garlic.
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Garlic, just add so
much flavor to food.
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Okay, and then
we will process it.
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I'm gonna have to
coarse it alone a little bit.
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So again, this is going
to be the refried beans?
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Yes, yes, and it also has almost
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a meaty kind of texture as well.
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Okay, Brenda, let's
make the sour cream now.
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Okay.
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So let's begin with
the sunflower seeds,
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and olive oil,
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onion powder,
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nutritional yeast,
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water,
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yes, press that
clove of garlic for me.
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Okay.
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Thank you, Brenda.
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Again, garlic is
great for flavoring food
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and I only use fresh.
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We used onion powder instead
of fresh onions in this recipe,
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because onions tend to be
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a little
overpowering for this recipe.
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So we use the
onion powder instead.
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And now we blend.
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So now let's build the tacos.
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Okay.
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You start with lettuce
leaves, romaine lettuce leaves.
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And get those refried beans.
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And this is a wonderful treat,
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especially when
you're trying to lose weight,
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something quick
and easy and fun,
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you start with
the refried beans,
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and you just spread them
over the romaine lettuce leaf.
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Let's use the spoon,
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I think that'll
be a little easier.
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Let me get a try at this.
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Okay.
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And that's your base.
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This really kind of
look like your fried beans.
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Yes, they do.
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And the flavor is fantastic.
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I'll do that one for you.
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And what's so good
about this, Brenda,
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is that most tacos are fried,
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the shell is fried, it's corned.
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And these, you are
using romaine lettuce,
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so you're not
using anything fried.
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I hear a romaine lettuce
is very good and nutritious.
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Yes, it is.
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It's better to eat
than iceberg lettuce.
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Iceberg lettuce
is into calories.
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Well, it's really
no calories at all.
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It's just
water. Basically water.
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Yeah, basically water.
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So now we'll add the spinach,
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and start on
adding those tomatoes.
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Tomatoes. Yes.
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Look how beautiful that is.
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It does look good.
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Green onions,
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and let's use some
of that sour cream.
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That actually does
look like sour cream.
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Yes.
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Can I use your spoon there?
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Yeah, that's fine.
00:08:08.18\00:08:12.25
And you just kind of
drizzle the sour cream on top.
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This looks good.
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Yeah, this is a
good summer food too,
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especially when
it's hot outside,
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this is very hydrating.
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So now we have
it, open face tacos.
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That looks great, Evita.
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Tacos without the crunch.
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Fill your plate the right way.
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Now I didn't say weight,
but hey, that may be a point,
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that we need to fill our
plate at the right weight too.
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But we're gonna show you
how to fill it the right way.
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So you don't have to
worry about the weight,
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especially when
you're eating good food.
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So today we have a special
program lined up for you,
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and we have a
special guest as well.
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Her name is Raginee.
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Raginee, how're you doing?
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I'm doing well, thanks.
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Excellent, Raginee
is one of our associate
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as she is a expert
in the field of learning
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how to balance things.
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She's written periodicals,
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different periodicals
for different magazines
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and helping us
to understand this.
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Now we realize, Raginee,
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that a lot of people
have the problem with learning
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just how to portion their meals
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or to fill their
plate the right way.
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Many times I guess
they fill it up too much,
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you know, there is
that also fill it up
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and let it overflow.
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Well, that doesn't
come in terms of food,
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we need to fill it up, but
just don't let it overflow.
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And so sometimes,
we also have people
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who doesn't fill it up properly.
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They may fill it
up with good items,
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but they don't fill
it up the right way.
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And so I think that
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we'll be able to share
a little bit here today,
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so that all of us
can receive the blessing
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because you all are
ready, if you're alive today,
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I know a lot of
times people say,
00:10:01.40\00:10:02.73
I'm not eating good,
I'm not eating this or that,
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but if you're alive today,
00:10:05.43\00:10:06.77
you must be doing
something good today.
00:10:06.80\00:10:08.47
All right, so don't
get down on yourself,
00:10:08.50\00:10:10.37
what we're gonna do,
00:10:10.41\00:10:11.74
you just need to
make, or all of us,
00:10:11.77\00:10:13.41
we all need to
make some adjustment,
00:10:13.44\00:10:14.81
change this old
saying, change is not easy.
00:10:14.84\00:10:18.68
Have you heard that before? Yes.
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Change is not easy.
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So all we want to do is
make one or two adjustment.
00:10:21.45\00:10:22.88
But what's the issue with people
00:10:22.92\00:10:25.05
in filling up their
plate the right way?
00:10:25.09\00:10:26.89
Why is it so important
for us to do that properly?
00:10:26.92\00:10:29.76
Well, one of the
reasons would be,
00:10:29.79\00:10:31.53
you want to make sure that
00:10:31.56\00:10:32.89
you're not getting
too much of one nutrient,
00:10:32.93\00:10:35.00
too little of another nutrient.
00:10:35.03\00:10:36.67
Not only that but you won't
wanna have too many calories,
00:10:36.70\00:10:38.73
too much of any nutrients,
00:10:38.77\00:10:40.10
still calories,
calories are calories.
00:10:40.14\00:10:41.90
So those are the
two basic things.
00:10:41.94\00:10:43.81
Those are the items,
00:10:43.84\00:10:45.17
but what happens
if it's good food.
00:10:45.21\00:10:47.11
Can you mess up by
filling up your plate?
00:10:47.14\00:10:49.64
Is there a wrong way,
00:10:49.68\00:10:51.01
when we look at
good healthy food?
00:10:51.05\00:10:53.42
Yes, there is still temperance,
00:10:53.45\00:10:55.68
even when we have good food,
00:10:55.72\00:10:57.45
so we still want to
have a proper balance
00:10:57.49\00:10:59.15
of even the good foods.
00:10:59.19\00:11:00.52
Okay.
00:11:00.56\00:11:01.89
And that's one of the items
00:11:01.92\00:11:03.26
that we'll focus on
throughout our program,
00:11:03.29\00:11:05.29
of putting things
in order and decency.
00:11:05.33\00:11:08.36
Also how to follow a
schedule which is crucial.
00:11:08.40\00:11:11.07
And so today, we're
gonna look at two main items,
00:11:11.10\00:11:14.20
they're two meals
that we need to do.
00:11:14.24\00:11:16.27
All right.
00:11:16.30\00:11:17.64
Now I know there people say,
00:11:17.67\00:11:19.01
you should five
or six times a day,
00:11:19.04\00:11:20.38
we will talk about
that on another program
00:11:20.41\00:11:21.74
but we're just gonna
focus on the two most important,
00:11:21.78\00:11:24.48
what are those two
most important meals that
00:11:24.51\00:11:26.92
we all should
have on a daily basis?
00:11:26.95\00:11:29.22
Well, we are to
start our day out nice,
00:11:29.25\00:11:30.79
we have to have breakfast.
00:11:30.82\00:11:32.15
Never leave home without
it. Never leave home without it.
00:11:32.19\00:11:33.96
Breakfast is
crucial, crucial, crucial.
00:11:33.99\00:11:35.99
You mess up on
breakfast, then you're off...
00:11:36.02\00:11:37.86
Downhill from there.
00:11:37.89\00:11:39.23
You're off for
the rest of the day
00:11:39.26\00:11:40.60
and what else do
we gonna look at?
00:11:40.63\00:11:41.96
And then we're
gonna look at lunch.
00:11:42.00\00:11:43.33
At lunch, all right.
00:11:43.37\00:11:44.70
Now you like the lunch
expert, you know, I have to say,
00:11:44.73\00:11:47.44
she loves lunch and always
cooking and stuff like that.
00:11:47.47\00:11:50.41
And she does the
presentations for that.
00:11:50.44\00:11:53.07
I'm gonna focus on breakfast
because it's very important
00:11:53.11\00:11:56.08
that you never leave
home without breakfast.
00:11:56.11\00:11:59.81
This is crucial,
crucial, crucial.
00:11:59.85\00:12:01.88
So how do we
portion out our plate,
00:12:01.92\00:12:03.99
the right way when
it comes to breakfast.
00:12:04.02\00:12:07.29
This is what we're
gonna look at here.
00:12:07.32\00:12:09.19
The key is always having
three parts to every meal.
00:12:09.22\00:12:13.46
Right there you see
just about two parts
00:12:13.50\00:12:15.66
but let's explain
real quick, Raginee.
00:12:15.70\00:12:18.80
Why is it important for us...?
00:12:18.83\00:12:21.00
What are the three
parts that every meal first
00:12:21.04\00:12:23.14
before we even learn
how to portion our plate?
00:12:23.17\00:12:25.07
Well, first we have to
have our non starchy carbs.
00:12:25.11\00:12:28.14
Our non starchy carbs, okay,
00:12:28.18\00:12:30.48
so we got to
have carbs, all right,
00:12:30.51\00:12:32.68
so we have to have
carbs, another part is what?
00:12:32.71\00:12:36.22
Then we have our starchy carbs.
00:12:36.25\00:12:37.59
Then our starchy
carbs, all right,
00:12:37.62\00:12:39.09
so we have starchy
carbs and non starchy carbs.
00:12:39.12\00:12:42.26
That's a nice way,
00:12:42.29\00:12:43.63
I'd like to put it, fresh items,
00:12:43.66\00:12:45.03
so you have one item
which is always fresh,
00:12:45.06\00:12:46.80
which could be what?
00:12:46.83\00:12:48.16
Fruits... Fruits, vegetables.
00:12:48.20\00:12:49.53
Or veggies so always first part,
00:12:49.56\00:12:52.03
always have
something fresh on your plate.
00:12:52.07\00:12:54.30
Yes, yes.
00:12:54.34\00:12:55.67
All right, so that
could be breakfast,
00:12:55.70\00:12:57.04
you have fruits or
lunch which is veggies.
00:12:57.07\00:12:59.47
And then you said
the starchy carbs,
00:12:59.51\00:13:02.31
which is some
form of a grain, okay.
00:13:02.34\00:13:04.71
Right, yes, whole
grain. So we always...
00:13:04.75\00:13:06.65
what? Whole grain.
00:13:06.68\00:13:08.02
Whole grain, there's a
lot of grains out there.
00:13:08.05\00:13:10.29
But not all of them are whole.
00:13:10.32\00:13:11.85
So we have to have
some kind of a whole grain,
00:13:11.89\00:13:14.32
so this is the
second part of the meal
00:13:14.36\00:13:16.39
and then the last part
should be some kind of a...
00:13:16.42\00:13:18.73
Protein.
00:13:18.76\00:13:20.10
Protein/fat or
something of that nature...
00:13:20.13\00:13:21.76
Yes, yes.
00:13:21.80\00:13:23.13
Which is crucial.
00:13:23.16\00:13:24.73
Protein/fat.
00:13:24.77\00:13:26.97
Don't mess up
with this because...
00:13:27.00\00:13:29.24
and, you know, what
something is really,
00:13:29.27\00:13:30.94
is really weird.
00:13:30.97\00:13:32.44
Everybody is concerned,
I'm not eating enough protein.
00:13:32.47\00:13:36.21
When was the last time
we ever heard of somebody
00:13:36.24\00:13:39.21
be in a hospital
for lack of protein?
00:13:39.25\00:13:42.58
Protein is not an issue here.
00:13:42.62\00:13:44.59
The issue is maybe
doing too much of it
00:13:44.62\00:13:47.72
or the issue may be what
kind of proteins we're choosing,
00:13:47.76\00:13:51.69
so we have to look
at those items and,
00:13:51.73\00:13:54.73
you know, instead of
all jargon and stuff,
00:13:54.76\00:13:57.00
let's get to that meal
00:13:57.03\00:13:58.37
and we're gonna
get some breakfast
00:13:58.40\00:13:59.73
which you should
never leave home,
00:13:59.77\00:14:01.24
if you left home
without breakfast,
00:14:01.27\00:14:02.97
turn around, pull back
and get your breakfast.
00:14:03.00\00:14:06.54
Or if you
didn't have it at home,
00:14:06.57\00:14:07.91
make sure you bring it with you.
00:14:07.94\00:14:09.48
So we're gonna give you
these three parts, remember.
00:14:09.51\00:14:11.31
Something fresh,
some kind of a grain,
00:14:11.35\00:14:14.58
starchy grain and
some form of a protein/fat.
00:14:14.62\00:14:18.92
This is very crucial,
00:14:18.95\00:14:20.29
so let's look at an
example of breakfast here,
00:14:20.32\00:14:23.06
one of my favorite is that
00:14:23.09\00:14:24.69
the tropical
detoxifying fruit salad.
00:14:24.73\00:14:27.90
As you see here,
we have the pineapple,
00:14:27.93\00:14:30.47
we have pineapples
in here, we have kiwis,
00:14:30.50\00:14:32.37
pineapple good for the stomach,
kiwi good for immune system.
00:14:32.40\00:14:35.00
You have the mangoes as well.
00:14:35.04\00:14:36.97
Mango is crucial for the skin,
00:14:37.01\00:14:38.87
so you could be
so fresh or so clean.
00:14:38.91\00:14:40.91
Now how should we do it,
00:14:40.94\00:14:42.41
we should fill
about half of our plate.
00:14:42.44\00:14:44.71
Now this is not
your average plate.
00:14:44.75\00:14:46.82
What is the
average plate because...
00:14:46.85\00:14:48.35
6 to 9 inches.
00:14:48.38\00:14:49.72
6 to 9, we have
about a 12 inch here,
00:14:49.75\00:14:51.65
about a one foot, a two
foot, but this is breakfast.
00:14:51.69\00:14:54.46
But they said breakfast,
eat breakfast like a what?
00:14:54.49\00:14:56.46
Like a king.
00:14:56.49\00:14:57.83
Like a king, so
why I can't I have,
00:14:57.86\00:14:59.59
you know, a little
extra, but wait a second.
00:14:59.63\00:15:02.13
I guess like you
said, everything in what?
00:15:02.16\00:15:04.07
Moderation and temperance.
00:15:04.10\00:15:06.20
But I'm just have
this big plate here,
00:15:06.23\00:15:07.90
because we have a lot of items,
so at least half of our plate,
00:15:07.94\00:15:10.61
my plate here this
morning is filled with fruits.
00:15:10.64\00:15:13.27
Now you can do to
tropical detoxifying fruit salad
00:15:13.31\00:15:15.98
or you can just choose
a fruit of your choice.
00:15:16.01\00:15:19.05
You decide what
fruit works best for you.
00:15:19.08\00:15:20.98
You like apples, enjoy apples.
00:15:21.02\00:15:23.05
You like grapes, enjoy grapes
00:15:23.08\00:15:24.82
but make sure
it's at least what?
00:15:24.85\00:15:26.39
Half, okay. Half of your plate.
00:15:26.42\00:15:27.76
And it should be about
maximum three to four fruits.
00:15:27.79\00:15:30.59
If you do too many
different types of fruits,
00:15:30.63\00:15:32.29
it brings a
little confusion there.
00:15:32.33\00:15:34.00
So we want to find
a nice balance, right.
00:15:34.03\00:15:35.40
Yes, yes.
00:15:35.43\00:15:36.87
In the fruit items,
so we got half there.
00:15:36.90\00:15:39.03
So this is
considered a fresh item.
00:15:39.07\00:15:41.50
This is part number one.
00:15:41.54\00:15:43.04
Always another thing is,
in the digestion of food,
00:15:43.07\00:15:45.97
we want to eat in
a order of digestion.
00:15:46.01\00:15:48.31
Now explain to us
just a little bit,
00:15:48.34\00:15:49.78
the order of digestion,
00:15:49.81\00:15:51.28
like so, is there a rule that
we should eat in a certain way
00:15:51.31\00:15:55.42
in the order of digestion?
00:15:55.45\00:15:57.99
Well, it would be best to
start with that fresh fruit.
00:15:58.02\00:16:02.09
Okay, so fresh item.
00:16:02.12\00:16:03.66
Now we all heard that.
00:16:03.69\00:16:05.49
It's key to start
with a fresh item.
00:16:05.53\00:16:07.93
For those who've
done it the other way,
00:16:07.96\00:16:10.20
you've experienced the effect.
00:16:10.23\00:16:12.40
You ever went to like a setting
00:16:12.43\00:16:13.94
when they have a lot of
food and stuff like that.
00:16:13.97\00:16:15.30
Yes.
00:16:15.34\00:16:16.67
And you eat all your food,
and you're having a good time
00:16:16.71\00:16:18.41
and then you get a dessert.
00:16:18.44\00:16:19.77
Yes.
00:16:19.81\00:16:21.14
What's the dessert normally?
00:16:21.18\00:16:22.54
Probably some fruits. Right.
00:16:22.58\00:16:25.01
It's like
summertime they go crazy
00:16:25.05\00:16:27.65
over watermelon and cantaloupe,
00:16:27.68\00:16:29.62
wintertime, what
kind of fruit they do,
00:16:29.65\00:16:31.62
I don't know if
there's a wintertime fruit.
00:16:31.65\00:16:33.09
But whatever it is,
00:16:33.12\00:16:34.46
we always finish off with fruit.
00:16:34.49\00:16:35.82
And if you notice
what happens in like a hour
00:16:35.86\00:16:37.96
or something later.
00:16:37.99\00:16:39.33
You're like,
00:16:39.36\00:16:40.70
and you have there's
like tingling sensation
00:16:40.73\00:16:43.06
and you just had some watermelon
00:16:43.10\00:16:44.47
but it comes back up
tasting spoilt and rotten.
00:16:44.50\00:16:47.14
Or you have some
grapes and it's like,
00:16:47.17\00:16:48.57
man did I drink wine or
something of that nature.
00:16:48.60\00:16:50.91
What happened is
because the other foods
00:16:50.94\00:16:54.71
that Raginee
was sharing with us,
00:16:54.74\00:16:56.08
you know, they're what?
00:16:56.11\00:16:57.45
The grains and
the proteins and fat,
00:16:57.48\00:16:59.68
they take little
bit longer to digest.
00:16:59.71\00:17:01.62
You already knew that,
00:17:01.65\00:17:03.08
if you only have
breakfast of just fruits.
00:17:03.12\00:17:05.79
What's gonna
happen in a hour or two?
00:17:05.82\00:17:07.52
Oh, I would be hungry.
00:17:07.56\00:17:08.89
You'd be
starving. I'd be hungry.
00:17:08.92\00:17:10.26
Because fruits are
digested much quicker
00:17:10.29\00:17:12.56
because they
digest in the stomach,
00:17:12.59\00:17:14.46
it breaks down
because they are water based.
00:17:14.50\00:17:17.07
So when you start
having other items
00:17:17.10\00:17:19.03
which will have fats and
different items like that,
00:17:19.07\00:17:21.34
they take a little bit longer.
00:17:21.37\00:17:22.74
That's why it's key and
portion your plate to make sure
00:17:22.77\00:17:26.31
you just don't have
fruits for breakfast.
00:17:26.34\00:17:28.78
Because in about
a hour and a half,
00:17:28.81\00:17:30.45
you're gonna be like--
00:17:30.48\00:17:31.81
Yeah.
00:17:31.85\00:17:33.18
Get me something
else to eat, you know,
00:17:33.21\00:17:34.55
if somebody's too
close you may even
00:17:34.58\00:17:35.92
bite them or something, right.
00:17:35.95\00:17:37.29
So we don't want to do that.
00:17:37.32\00:17:38.65
We want to be out
of jail, not in jail.
00:17:38.69\00:17:40.16
So we're gonna move forward,
now so we have the fruits
00:17:40.19\00:17:43.83
and a next part of it
should be some form of a...
00:17:43.86\00:17:47.06
Grain.
00:17:47.10\00:17:48.43
What kind of
grain did you mention?
00:17:48.46\00:17:49.80
Whole grain.
00:17:49.83\00:17:51.17
A whole grain
00:17:51.20\00:17:52.53
and so what we have here
is the crispy, golden granola
00:17:52.57\00:17:55.04
and this is crucial because
it's a whole grain because,
00:17:55.07\00:17:57.74
what were some
of those ingredients
00:17:57.77\00:17:59.44
that you put in there, Raginee?
00:17:59.47\00:18:00.81
We have whole grain oats.
00:18:00.84\00:18:02.21
You have whole
grain rolled oats.
00:18:02.24\00:18:03.58
Whole grain flour.
00:18:03.61\00:18:04.95
Whole grain
flour, whole wheat flour.
00:18:04.98\00:18:06.72
We have bunch of nuts in there.
00:18:06.75\00:18:08.28
So you had a couple of
nuts and items like that.
00:18:08.32\00:18:10.59
So we have our starches
here that is crucial now,
00:18:10.62\00:18:14.62
but here is the thing.
00:18:14.66\00:18:15.99
Don't stop breakfast.
00:18:16.02\00:18:17.99
No.
00:18:18.03\00:18:19.36
This is just
the first two parts,
00:18:19.39\00:18:20.76
but how many
parts is there again?
00:18:20.80\00:18:22.13
We have the third part.
00:18:22.16\00:18:23.50
We have the third
part to breakfast.
00:18:23.53\00:18:25.13
And that part as
you said was the...
00:18:25.17\00:18:27.50
Protein fats.
00:18:27.54\00:18:28.90
Proteins and fats.
00:18:28.94\00:18:30.27
So what is that last part,
00:18:30.31\00:18:31.97
and you have some examples here.
00:18:32.01\00:18:34.14
Finish off with
a handful of nuts.
00:18:34.18\00:18:36.58
Nut of your choice, you know,
00:18:36.61\00:18:38.68
so right here we have what?
00:18:38.71\00:18:40.12
We have walnuts, okay.
00:18:40.15\00:18:41.72
You know, it's pretty cool,
00:18:41.75\00:18:43.08
I love to always
share this with people.
00:18:43.12\00:18:44.69
You have the walnut,
00:18:44.72\00:18:46.05
what organ does that look like?
00:18:46.09\00:18:47.42
The brain.
00:18:47.46\00:18:48.79
It looks like the brain.
00:18:48.82\00:18:50.16
So walnuts are
good for the brain.
00:18:50.19\00:18:51.53
Brain.
00:18:51.56\00:18:52.89
Anybody stressed out lately?
00:18:52.93\00:18:54.26
Eat some walnuts.
00:18:54.30\00:18:55.63
You have a little
anxiety, eat some walnuts.
00:18:55.66\00:18:57.00
You're depressed, no
problem, eat some walnuts.
00:18:57.03\00:18:58.50
But or you can have
some Brazil nuts as well.
00:18:58.53\00:19:01.24
But what you want to
do, you just choose one nut
00:19:01.27\00:19:03.44
and usually how
much should we have?
00:19:03.47\00:19:05.57
Just a handful. Just a handful.
00:19:05.61\00:19:07.88
But your handful
looks a little heavy there,
00:19:07.91\00:19:10.05
you know, that's a lie.
00:19:10.08\00:19:11.75
So we like to do what.
00:19:11.78\00:19:13.11
Close fist upside down
00:19:13.15\00:19:15.12
because some of
us do in hands full,
00:19:15.15\00:19:17.59
some of us doing can full,
00:19:17.62\00:19:19.52
some of us walking
to work with a bag full.
00:19:19.55\00:19:21.32
Very true.
00:19:21.36\00:19:22.69
Too much and we wonder
00:19:22.72\00:19:24.06
why the blessings
are just overflowing.
00:19:24.09\00:19:25.43
Right.
00:19:25.46\00:19:26.80
All right, so just the
handful of nuts upside down.
00:19:26.83\00:19:28.66
If you go like this,
00:19:28.70\00:19:30.03
you're trying to squeeze
in five more Brazil nuts.
00:19:30.07\00:19:31.83
I see how
you're doing out there.
00:19:31.87\00:19:33.27
No extra
blessings there, all right.
00:19:33.30\00:19:35.87
So that right there now
would hold me for about,
00:19:35.90\00:19:38.91
how long would this
complete meal hold me for?
00:19:38.94\00:19:42.98
I would start
getting hungry four, five,
00:19:43.01\00:19:45.11
even six hours with
this kind of a meal.
00:19:45.15\00:19:46.48
Four, five, even six hours.
00:19:46.51\00:19:47.85
If you eat this thing,
you're bursting at the seams,
00:19:47.88\00:19:49.58
you're good for
four, five, six hours
00:19:49.62\00:19:52.22
as Raginee mentioned.
00:19:52.25\00:19:53.59
But then, now
after breakfast is done.
00:19:53.62\00:19:56.12
But, you know, sometimes
people don't want to eat that.
00:19:56.16\00:19:58.19
They like savory
items, so watch this,
00:19:58.23\00:20:00.26
you can even have a
little unsausage right there.
00:20:00.30\00:20:02.36
That look so good.
00:20:02.40\00:20:03.73
A little gravy, no problem.
00:20:03.77\00:20:05.10
You want gravy, enjoy the gravy.
00:20:05.13\00:20:06.53
Just make it yourself and
we have the unsausages there
00:20:06.57\00:20:10.07
which you can
make, no need for baking
00:20:10.11\00:20:11.91
and all these other
sausage are the items
00:20:11.94\00:20:14.28
or turkey sausage and stuff.
00:20:14.31\00:20:15.81
You can make your own.
00:20:15.84\00:20:17.18
This is really simple and
easy and you can have a savory,
00:20:17.21\00:20:19.01
I like savory breakfast, right.
00:20:19.05\00:20:20.98
So we can have that as
well and that will go in place
00:20:21.02\00:20:26.76
of the crispy, golden granola.
00:20:26.79\00:20:29.49
So you saw how we just did a
little swap there real quick.
00:20:29.52\00:20:31.29
Yes, yes.
00:20:31.33\00:20:32.66
And so you still
have your what...
00:20:32.69\00:20:34.76
What would you call it?
00:20:34.80\00:20:36.13
You have your starchy
carb or your whole grains.
00:20:36.16\00:20:38.37
Starchy carb or
your whole grains.
00:20:38.40\00:20:39.73
And this is considered
a well balanced breakfast.
00:20:39.77\00:20:43.00
But breakfast is
not the whole day,
00:20:43.04\00:20:44.77
because I can't
live on one meal a day.
00:20:44.81\00:20:46.17
We need a second meal.
00:20:46.21\00:20:47.54
You are the expert
in the second meal,
00:20:47.58\00:20:48.91
we are, this is
lunch time, I'm at work,
00:20:48.94\00:20:51.08
I'm hungry, I'm starving,
00:20:51.11\00:20:52.81
how can I
portion my meal at lunch?
00:20:52.85\00:20:56.99
I would just love this plate.
00:20:57.02\00:20:58.65
You get a 6 to 9 inch plate.
00:20:58.69\00:21:01.29
you want to look,
cut that in half, okay.
00:21:01.32\00:21:03.89
You have half of that
your fresh vegetables,
00:21:03.93\00:21:06.83
just like I've talked
about your fresh vegetable,
00:21:06.86\00:21:09.06
we have a nice salad here
00:21:09.10\00:21:10.87
with some radish
and beets, some carrots.
00:21:10.90\00:21:13.74
And then we just have a
one-quarter of our plate
00:21:13.77\00:21:16.47
with that starchy carb,
a whole grain brown rice,
00:21:16.50\00:21:19.04
doesn't that look good?
00:21:19.07\00:21:20.41
That is amazing,
00:21:20.44\00:21:21.78
but wait a
second, wait a second.
00:21:21.81\00:21:23.14
I have my salad but that
salad looks a little dry.
00:21:23.18\00:21:27.38
I need a salad dress or
somebody give me something
00:21:27.42\00:21:29.68
that help it flow or whatever.
00:21:29.72\00:21:31.25
So you just put some
lemon, this is crucial now
00:21:31.29\00:21:34.46
because it's the
salad dressing that's put
00:21:34.49\00:21:36.56
now are hurting on the people.
00:21:36.59\00:21:37.93
Yes, yes, for sure, for sure
00:21:37.96\00:21:39.36
because we have
those creamy dressings.
00:21:39.39\00:21:41.06
I mean, this salad, there's
nothing wrong with this salad,
00:21:41.10\00:21:43.30
but you can add a
few hundred calories
00:21:43.33\00:21:45.87
just putting on
those creamy dresses,
00:21:45.90\00:21:47.24
especially in the
oils, the fat, yes.
00:21:47.27\00:21:49.54
So you're telling me,
I'll portion my plate properly
00:21:49.57\00:21:51.24
but I could still be
doing myself injustice
00:21:51.27\00:21:53.38
just by adding a
little salad dressing.
00:21:53.41\00:21:54.74
Those add-ons,
those add-ons can add on.
00:21:54.78\00:21:57.25
And so watch this,
I like a little add-on
00:21:57.28\00:21:59.11
because I just
can't have no lemon,
00:21:59.15\00:22:01.82
I mean, I need a little salt,
00:22:01.85\00:22:03.59
so what we encourage people,
00:22:03.62\00:22:04.95
just a little pinch of
salt is not gonna kill nobody,
00:22:04.99\00:22:07.42
enjoy that
because I could imagine
00:22:07.46\00:22:09.02
how much salt that
those dressings have.
00:22:09.06\00:22:10.39
Oh, yes. They're loaded.
00:22:10.43\00:22:12.33
And they've quite a bit
of sodium in there, you know.
00:22:12.36\00:22:13.70
Right, right, yes.
00:22:13.73\00:22:15.06
And I even want to add
a little garlic powder,
00:22:15.10\00:22:16.43
a little onion powder,
00:22:16.46\00:22:17.80
just to make that
really nice and savory.
00:22:17.83\00:22:19.47
Just don't speak to me after,
but that's fine, no problem.
00:22:19.50\00:22:22.17
Just stay right here. It's cool.
00:22:22.20\00:22:23.74
You keep your distance.
00:22:23.77\00:22:25.11
So we have the salad, you said,
00:22:25.14\00:22:26.47
and one quarter
was the whole grain.
00:22:26.51\00:22:28.74
Whole grains and then
00:22:28.78\00:22:30.11
we have another
quarter here of our protein.
00:22:30.15\00:22:32.81
Okay, so you got the black-eyed,
00:22:32.85\00:22:34.95
some people call it cowpeas.
00:22:34.98\00:22:36.65
Anybody like black-eyed peas?
00:22:36.69\00:22:38.29
I don't know about
you, but I love them.
00:22:38.32\00:22:39.75
And you mentioned here
that it was crucial, crucial,
00:22:39.79\00:22:42.49
the black-eyed peas
because they are one
00:22:42.52\00:22:45.43
in the highest
sources of folic acid.
00:22:45.46\00:22:50.07
So let's go ahead and get
as much as we can, enjoy them.
00:22:50.10\00:22:53.54
Anybody like black-eyed
peas, enjoy them, go right ahead
00:22:53.57\00:22:56.00
and we...
00:22:56.04\00:22:57.37
so we have that with the what?
00:22:57.41\00:22:58.74
We have that with the
flaky brown rice as well,
00:22:58.77\00:23:00.78
very simple, very easy.
00:23:00.81\00:23:02.31
Is that gonna hold me
00:23:02.34\00:23:03.68
or do I need
something to follow that?
00:23:03.71\00:23:05.05
No, this will
hold you. Okay, okay.
00:23:05.08\00:23:06.82
But you know what
I like about this is,
00:23:06.85\00:23:08.45
you know lot of times we
think about measuring our food.
00:23:08.48\00:23:11.59
You know,
weighing, measuring points,
00:23:11.62\00:23:13.59
there are different
things that people use.
00:23:13.62\00:23:14.96
This is just
such a simple method
00:23:14.99\00:23:16.39
because you're just
looking at your plate,
00:23:16.42\00:23:17.76
it's very visual.
00:23:17.79\00:23:19.13
You have half of your plate
with the non-starchy carbs,
00:23:19.16\00:23:21.66
your vegetables, and
then you have a quarter here
00:23:21.70\00:23:23.47
with those starchy
or the whole grains,
00:23:23.50\00:23:25.23
you have a quarter there.
00:23:25.27\00:23:26.60
Just makes it simple.
00:23:26.63\00:23:27.97
So something fresh,
some kind of a grain
00:23:28.00\00:23:29.87
and some kind of a
bean or something like that.
00:23:29.90\00:23:31.24
And you see that visual.
00:23:31.27\00:23:32.61
And then, matter of fact,
00:23:32.64\00:23:34.28
you see because I
need a little fat,
00:23:34.31\00:23:35.64
I need to keep some
size or stuff like that,
00:23:35.68\00:23:38.28
so then we'd just go ahead
and we'll do a handful of nuts,
00:23:38.31\00:23:41.78
just to finish that.
00:23:41.82\00:23:43.15
That's right.
00:23:43.18\00:23:44.52
And you know what
the funny thing is,
00:23:44.55\00:23:45.89
if you try this at
home or at job or at work,
00:23:45.92\00:23:48.02
you will find that
you don't even need to eat
00:23:48.06\00:23:49.89
three, four,
five, six times a day.
00:23:49.92\00:23:51.73
You could just eat twice a day,
00:23:51.76\00:23:53.70
well balanced meals
00:23:53.73\00:23:55.30
and night time you
would not be hungry,
00:23:55.33\00:23:56.67
but the key is when we
get home at night though,
00:23:56.70\00:23:58.77
we got to go to bed.
00:23:58.80\00:24:00.14
Because the longer you stay
up, you know, 11, 12 o'clock
00:24:00.17\00:24:02.24
and you feel like
somebody just gave you
00:24:02.27\00:24:03.61
a upper cut to your stomach.
00:24:03.64\00:24:04.97
Yes, so true.
00:24:05.01\00:24:06.34
And that's because
you're burning more energy,
00:24:06.37\00:24:07.71
so that's why you
get that hunger pang.
00:24:07.74\00:24:09.28
So if you could get to
bed before that hunger comes,
00:24:09.31\00:24:11.71
then by God's
grace, twice a day,
00:24:11.75\00:24:13.65
and matter of fact,
00:24:13.68\00:24:15.02
one lady was
following just a simple plan
00:24:15.05\00:24:16.75
and you were even telling me,
00:24:16.79\00:24:18.69
it was you that told me that,
00:24:18.72\00:24:20.29
did she change her
food, did she eat this way?
00:24:20.32\00:24:22.39
Not
necessarily, not necessarily.
00:24:22.42\00:24:24.49
So what does she eat then?
00:24:24.53\00:24:26.26
Because there's
three parts here,
00:24:26.29\00:24:28.26
I mean, if she's
not following it,
00:24:28.30\00:24:29.96
how did that work for her?
00:24:30.00\00:24:31.33
Well.
00:24:31.37\00:24:32.70
Or how can we all
get started on this?
00:24:32.73\00:24:34.07
What I like about this is
you don't have to start with,
00:24:34.10\00:24:37.41
let's say you're not
into the whole grains,
00:24:37.44\00:24:39.11
or you just
haven't gotten there yet.
00:24:39.14\00:24:40.48
That's something
that you want to do,
00:24:40.51\00:24:41.84
but you haven't
gotten there yet.
00:24:41.88\00:24:43.21
Let's say that you do
like your white rice still.
00:24:43.24\00:24:44.68
Let's say that you
still, you know, like your meat,
00:24:44.71\00:24:47.75
you still like,
00:24:47.78\00:24:49.12
you still like all those things.
00:24:49.15\00:24:50.49
Okay, that's fine as we start,
but a great place to start is,
00:24:50.52\00:24:53.25
just putting it
where it goes on the plate.
00:24:53.29\00:24:55.49
You know, a lot of
times we get that white rice
00:24:55.52\00:24:58.69
and it's most of our
plate, half of our plate,
00:24:58.73\00:25:01.16
but if you put that
white rice just right there
00:25:01.20\00:25:02.83
on the corner of the plate,
00:25:02.86\00:25:04.33
you're still
balancing the calories,
00:25:04.37\00:25:06.77
you're still putting those
nutrients where they belong.
00:25:06.80\00:25:09.14
So that's still gonna
be an immense help to you
00:25:09.17\00:25:12.04
because a lot of times we have,
00:25:12.07\00:25:13.41
let's say the rice
comes all the way over here,
00:25:13.44\00:25:15.44
the meat's all over here
00:25:15.48\00:25:17.05
and we have a
little sided veggies,
00:25:17.08\00:25:19.28
maybe, you know what I mean.
00:25:19.31\00:25:21.02
So even if
they're eating it the way,
00:25:21.05\00:25:22.58
let's say they
just like broccoli.
00:25:22.62\00:25:23.95
Okay.
00:25:23.99\00:25:25.32
Then they can make sure
00:25:25.35\00:25:26.69
instead of having
that side of broccoli,
00:25:26.72\00:25:28.06
they have half of
their plate with broccoli.
00:25:28.09\00:25:29.42
Very nice.
00:25:29.46\00:25:30.79
So it's trying to kind of
get an idea of where it goes,
00:25:30.83\00:25:32.36
how it goes and that's
gonna make a big difference.
00:25:32.39\00:25:35.26
So the key here
then is not only just
00:25:35.30\00:25:39.60
the type of food
that we're eating,
00:25:39.63\00:25:41.00
it's how we actually
portion the food that we eat.
00:25:41.04\00:25:43.37
Right, yes, yes.
00:25:43.41\00:25:45.04
And so if we could just
get these little things to try,
00:25:45.07\00:25:47.28
I mean you don't have to
do every thing overnight,
00:25:47.31\00:25:49.38
but just try one thing.
00:25:49.41\00:25:50.75
Like she said, portion it out,
00:25:50.78\00:25:52.11
many times we put the
salad on the back burner.
00:25:52.15\00:25:54.35
We gonna have to put the
salad in the driver seat now,
00:25:54.38\00:25:56.18
all right.
00:25:56.22\00:25:57.55
And next to that driver,
00:25:57.59\00:25:58.92
we gonna put a
little whole grains
00:25:58.95\00:26:00.29
or something like that,
whatever carb you were using.
00:26:00.32\00:26:02.52
Matter of fact,
there's one right here,
00:26:02.56\00:26:03.89
that I think
would be a good switch
00:26:03.93\00:26:06.03
and it's just a simple
item as a baked potato.
00:26:06.06\00:26:08.56
Right.
00:26:08.60\00:26:09.93
Now baked potato
gets the bad rap,
00:26:09.96\00:26:11.53
as I see that there,
00:26:11.57\00:26:13.13
just about all day we
always say but it adds on what,
00:26:13.17\00:26:15.34
fat and different
items like that, I disagree.
00:26:15.37\00:26:18.74
The potato is very
humble, kind, loving
00:26:18.77\00:26:22.51
and he just wants to give
you vitamins and nutrients.
00:26:22.54\00:26:24.65
But what we do to him
is what caused the problem.
00:26:24.68\00:26:27.72
We'll take that baked potato,
00:26:27.75\00:26:29.08
what are some of the
things that they put in there,
00:26:29.12\00:26:30.82
how does that affect us?
00:26:30.85\00:26:32.19
Well, I mean the baked
potato itself is usually
00:26:32.22\00:26:34.26
under about a 100 calories.
00:26:34.29\00:26:35.62
So it's really not a lot
of calories to begin with.
00:26:35.66\00:26:37.43
But when you add
things like butter,
00:26:37.46\00:26:39.66
your sour cream to
that, that's gonna add on.
00:26:39.69\00:26:42.50
I mean, those things themselves
00:26:42.53\00:26:43.93
have more calories
than baked potato itself.
00:26:43.97\00:26:45.30
This is true.
00:26:45.33\00:26:46.67
And if you have tuned in
to one of our other programs,
00:26:46.70\00:26:48.64
you would have seen me make some
00:26:48.67\00:26:50.01
nice little
cheese sauce and stuff.
00:26:50.04\00:26:51.37
Why don't we make that,
00:26:51.41\00:26:52.74
use that little
cashew cheese that we made?
00:26:52.77\00:26:54.11
You could put that
over your baked potato
00:26:54.14\00:26:56.04
and enjoy yourself.
00:26:56.08\00:26:57.45
Now lot of times, people think
00:26:57.48\00:26:58.81
when it comes to
health and stuff like,
00:26:58.85\00:27:00.18
they have to eat
less, I'm always hungry
00:27:00.22\00:27:02.68
and I don't have enough energy
as though, that's not true.
00:27:02.72\00:27:04.69
No, oh, no.
00:27:04.72\00:27:06.05
You can enjoy
yourself and do that
00:27:06.09\00:27:07.59
and the key is just
balancing out properly.
00:27:07.62\00:27:10.33
Now even when you
do eat the right food,
00:27:10.36\00:27:12.96
there are certain things
that we want to try to avoid.
00:27:12.99\00:27:15.06
And here's one way
00:27:15.10\00:27:16.43
that we don't want
to force in our plate.
00:27:16.46\00:27:18.30
What you got there, Raginee?
00:27:18.33\00:27:19.67
Because you told
me you were hungry.
00:27:19.70\00:27:21.04
I love mac and cheese,
00:27:21.07\00:27:22.40
so I'm just gonna
power on that mac and cheese.
00:27:22.44\00:27:23.77
You know, and one thing
that get us too some times,
00:27:23.81\00:27:25.47
is we get that burst,
and that we're powered on.
00:27:25.51\00:27:28.38
Now you mentioned,
look at this plate,
00:27:28.41\00:27:30.48
this is not portioned properly.
00:27:30.51\00:27:31.85
No.
00:27:31.88\00:27:33.21
And you all already know this
00:27:33.25\00:27:34.58
and this is a
good healthy cheese.
00:27:34.62\00:27:35.95
Yes.
00:27:35.98\00:27:37.32
But it's not a balance. No.
00:27:37.35\00:27:38.69
I see no greens on
here, I don't see anything
00:27:38.72\00:27:40.06
and then we try to give
the beans a back burner.
00:27:40.09\00:27:41.92
But if you just
try the simple things
00:27:41.96\00:27:43.49
that God has given you,
says they were confused,
00:27:43.53\00:27:45.76
it will confound the wise,
00:27:45.79\00:27:47.26
but it will set
God's people free
00:27:47.30\00:27:48.63
and you'll be healthy.
00:27:48.66\00:27:50.00
Just find a nice balance
and temperance in all things,
00:27:50.03\00:27:52.43
but moderation as well.
00:27:52.47\00:27:54.64