To a Taste of Paradise.
My name is Evita Tezeno.
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And we have a
wonderful program today.
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I have my
friend, Dr. Yvonne Lewis
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joining us in the kitchen today.
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Hello, Evita.
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Hi. It's always good to see you.
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Good to be here. Thank
you for inviting me. Yes.
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And we're gonna be discussing
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the benefits of
a plant based diet.
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Absolutely. And
there are so many benefits.
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Yes. Internally and externally.
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Yes. So let's just jump
in and let's talk about them.
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Okay. Okay.
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So let's look at
cauliflower. Okay.
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'Cause a lot of people
don't really experiment.
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Like one of the things that
it's really important to know
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is that you should
experiment with different
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fruits and
vegetables so that you have
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different colors, you
always talk about that.
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Yeah. Eating the rainbow.
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Eating the rainbow.
And why is that important?
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Because you want
to get the nutrients
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that each color brings.
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For example, the
greens have chlorophyll
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and you want to get
the chlorophyll in the diet
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that is really
important for your blood,
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it's really
important for your liver.
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So you want to
have green vegetables
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and the yellows
have laxative properties
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so you want to
have that in your diet.
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And the reds are
good for your blood.
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So all of these things play into
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the importance of
having the rainbow.
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So when we look at cauliflower
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and our cauliflower
is a white vegetable.
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And usually we emphasize
the vegetables of color
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because they have
certain properties
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but the cauliflower is
part of the cruciferous family.
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Right? Yeah.
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Cruciferous
vegetables are super veggies.
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Yes. Right?
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Super veggies. Super veggies.
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I like that. And why is that?
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Because they have been--
they've been numerous studies
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with cruciferous vegetables
and over 70% of the studies
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linked them to a
lower rate of cancer.
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Wow. Really? Yes.
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So what your
cruciferous vegetables
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like your bok choy, your
cauliflower, your broccoli.
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Broccoli, yeah.
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These are
cruciferous vegetables.
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They tend to be correlated
with the more you eat of these,
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the lower your risk of cancer.
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For prostate cancer for example,
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they found that the more
men ate cruciferous vegetables
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the lower their
rate of prostate cancer.
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And we know that prostate cancer
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is like the
number one cancer for men
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in the African
American community, yes, yes.
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So we want to make sure that
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they get enough cruciferous
vegetables to bring that down.
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That's-- Bring down that rate.
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Yes, yes.
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So cauliflower is really good,
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it's also good
for oxidative stress.
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So, you know, when
you have-- when you need,
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you have free
radicals that are in the body
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that cause problems,
internally they can cause cancer
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and all kinds of
degenerative diseases.
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Well, the cruciferous vegetables
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are good for oxidative stress.
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They help to get rid of
those free radicals. Wow.
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So it's-- I
mean, it's really good.
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You would-- it's so
amazing to me, Evita,
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that God gave us all that
we need in the plant based diet
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to really be
successful, to really be well.
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And unfortunately
we neglect that. Yes.
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You know, we
don't eat enough like,
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if you look at the
modern plate, right,
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of the standard American diet
which is properly acronym sad.
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Sad.
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You have a large plate
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and what's the
biggest thing on the plate?
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The meat. The meat.
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Now what's the smallest
thing usually on the plate?
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The vegetables.
Exactly. Exactly.
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Now if you look at
cultures like in China
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and in certain
parts of Africa and stuff,
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what's the
smallest thing on the plate?
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The meat. The meat.
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And so-- and
they have lower risks
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the degenerative diseases that,
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you know, that
like we have here.
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Exactly. They have
a lower risk for that.
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Why because their
diets are different
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and other lifestyle thing.
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Yes. But their
diets are different.
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So we have to ask ourselves
why do we have these diseases?
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Yes. Part of it is
because of the way we eat.
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And what you're doing
on a Taste of Paradise
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by showing how
to incorporate raw,
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and not just incorporate but
making good, it is just good.
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I had one of those
burgers you make. Yeah.
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Oh, so delicious. So delicious.
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So that's why this is important.
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So we've got the cauliflower,
we got the broccoli.
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And these are part of
our cruciferous family.
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All right. Spinach,
spinach is really good for iron.
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Iron, yes.
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And so many people are
iron deficient, they are tired,
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they worrying why I
don't have any energy
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because they really
don't have enough spinach.
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Exactly. So how can we
more raw spinach in the diet?
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A smoothie. Come on now.
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Yes. You just throw smoothie,
throw spinach in a blender.
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And you could put
either water or almond milk.
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Some frozen bananas
and some blueberries,
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blend it up and you
have a power pack smoothie.
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Come on. Yeah.
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You have the
spinach flavor overpowered.
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You don't even taste it. See.
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You don't even taste it.
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That's why our
viewers need to know
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that they're gonna be
like ugh, its looks green.
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Yeah. No, just
try it. Just try it.
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And you can also throw some
frozen strawberries in there.
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And it's so delicious.
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So we want to include
raw spinach particularly
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because cooked has acid in it.
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Yes. So oxalic acid.
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So we don't want to
have a lot of cooked spinach
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but raw spinach is really good.
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Yes. Of course,
these are chives.
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And these add a lot of flavor
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and these are in
the onion family, okay.
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And onions, onions and you
have white onion too and...
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Red onion.
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Onions are so good,
they're antiviral. Yes.
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A lot of people don't know
that but if you chop up an onion
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and chop up some
garlic and incorporate that
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in your food it can open up
your sinuses, you feel better,
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you can get rid of a lot
of congestion just having--
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And I remember
one of Nyse's shows,
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he did like a
Penicillium with onion.
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And that-- Yeah,
Penicillium with onion.
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Onion and garlic and
do that garlic, oh. Yes.
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You want to talk about
something that's good. Yeah.
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For the circulatory system,
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they probably want to kill me
in the control room because...
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because I'm
touching all of these things.
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I'm sure that they do.
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But anyway, the garlic
is really, really good.
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Now a lot of
people have hypertension
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and they don't realize
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that if they start
eating more garlic and celery.
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Celery is really
good for hypertension.
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Three stocks of celery a day
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can help to bring
your blood pressure down.
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That's-- Oh, wow.
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It's really good, right? Wow.
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Again it's God, God
did not just leave us here
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and say, "Okay, you
are on your own now,
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eat whatever you
want, do whatever you want."
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No, God gave us these things,
these foods to heal the body.
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Yes. To make it
well and to keep it well.
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So that garlic is
good for your hypertension,
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it's good if you have a cold.
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One of the things that
I take if I feel as though
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I'm catching a cold is
I'll do this odorless garlic,
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I'll do few capsules of
that, I'll take some goldenseal,
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some vitamin C
and I'm telling you,
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you feel like a new
person, and rest, of course.
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And rest, of course.
So that's really good.
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Yeah. Avocado.
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Oh. Oh, man.
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I have just started
really getting into avocado.
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Yeah. I love avocado.
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Trying to get my son
to kind of get into that.
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But do you put it, I
notice you put it in things
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and that you don't taste it.
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No. it's almost like
a binder. Okay. Yeah.
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'Cause of the fatty
content in it. Right.
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So it binds things
together. Oh, that is so good.
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Also I read, well,
avocado is good for your joints.
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I have a elderly
lady that is at church
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and we do a tip every Sabbath
in the bulletin, health tip.
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Oh, okay.
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And it's said that to
eat avocado for arthritis.
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And she said she
started eating an avocado a day,
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a small avocado a day.
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And she say, you
know, Evita, she said,
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"I feel better, I'm able
to walk a little better."
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Wow. And she did
that for like 30 days.
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That's awesome. 'Cause
it's high in vitamin E. Yeah.
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You know that and vitamin
E is great for your skin too.
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Yeah. That's
why your skin glows.
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That's why my skin glows.
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Yeah, so the secret right there.
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Avocado is
fabulous even, I think nice,
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did they use it externally too?
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Yeah. As a facial.
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Just like a
moisturizer or something. Yeah.
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You can use it
externally and internally.
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That's amazing. Yes. Awesome.
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We talked about the cauliflower,
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we talked a
little bit about cabbage
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but what people also
don't know that cabbage,
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this is the red cabbage
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which has additional
benefits because it's red.
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It helps with your blood.
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But it also is a
great detoxifier.
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And it's also
great for weight loss.
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So if you are on some
kind of weight loss regiment
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and you want to lose weight
faster, cabbage is really good.
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Its filling but
I think it also has
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some dietary properties as well.
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So, you know, in getting
rid of little extra water away,
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you know, it's all
good, it's all good.
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And the secret ingredient
in cabbage is sulfur. Yeah.
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Tell us, tell us what you
know. Yeah. Talk about that.
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Sulfur helps cleanse the blood
that's the secret ingredient.
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It's a detoxifier. Detoxifier.
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Absolutely. And
that's what we want to do.
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Because we tend to
take in so many toxins
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and we don't release
them as much as we could
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and so there are times when
we need to detoxified the body
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and so cabbage is a
really good vegetable for that.
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Yes, yes.
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Now-- oh, berries,
come on, come on. Okay.
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We forgot to talk
about blueberries,
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'cause I love blueberries.
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Proanthocyanidins. Oh,
what is that? What is that?
00:10:46.57\00:10:52.35
Blueberries have
these phytochemicals in them
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that are really
anti-carcinogenic
00:10:57.94\00:11:00.59
and proanthocyanidins
are anti-carcinogenic.
00:11:00.62\00:11:04.90
They will help to
lower your risk of cancer.
00:11:04.93\00:11:07.63
So and they are also great
for the brain, blueberries are,
00:11:07.66\00:11:11.78
they are just, they are
low in the glycemic index
00:11:11.81\00:11:15.90
so if you have diabetes
00:11:15.93\00:11:18.29
the berries are
really good fruits to eat
00:11:18.32\00:11:21.13
because they are low
in the glycemic index
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so they are not
going to metabolize
00:11:23.32\00:11:25.64
into glucose as quickly--
00:11:25.67\00:11:27.75
In spite the blood.
In spite the blood sugar.
00:11:27.78\00:11:30.18
So those are really good
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and where do you
use those in, tell me?
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What do you do?
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I do, I make a
porch out of buckweed
00:11:35.16\00:11:38.62
and I put that in that and I
also put them in my smoothie.
00:11:38.65\00:11:43.00
Yeah, and I also make a cheer
seeds blueberry jam or spread.
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It's delicious.
00:11:48.14\00:11:49.48
You know, what else I've
been using making this fruitdale
00:11:49.51\00:11:54.67
with strawberries, blueberries,
blackberries and raspberries
00:11:54.70\00:11:59.08
and sprinkling cashews on them.
00:11:59.11\00:12:01.32
Oh, that's yummy.
Girl, it is so good.
00:12:01.35\00:12:04.92
It's yummy 'cause
you got the crunch.
00:12:04.95\00:12:06.69
I'm a foodie. Yes.
00:12:06.72\00:12:08.63
That people can probably
tell. I'm a foodie, right.
00:12:08.66\00:12:10.85
So I like to have things with
different textures and flavors
00:12:10.88\00:12:15.58
and when you add those
berries with the cashews.
00:12:15.61\00:12:18.74
Cashews, yummy.
That's so goodie.
00:12:18.77\00:12:20.96
I'm getting kind of hungry.
00:12:20.99\00:12:24.01
Okay, so, you know what,
I love to, you use dates,
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medjool dates
specifically as a sweetener.
00:12:27.99\00:12:31.20
And that's so good
because you are not using,
00:12:31.23\00:12:33.79
you're not using
honey, you're not using--
00:12:33.82\00:12:35.44
Well, sometimes you do. Yeah.
00:12:35.47\00:12:36.52
Which is fine
00:12:36.55\00:12:37.58
but to use a fruit as a
sweetener, as a sweetener--
00:12:37.61\00:12:41.87
Yeah. That's awesome.
00:12:41.90\00:12:43.12
Yeah. That is awesome.
00:12:43.15\00:12:44.18
I like to use mostly things
in a natural state if I can,
00:12:44.21\00:12:47.66
you know, I do use a
little maple syrup and honey
00:12:47.69\00:12:50.41
but I do use a lot of dates.
00:12:50.44\00:12:53.25
And that's good.
That is good. Yeah.
00:12:53.28\00:12:55.52
You're red bell
pepper. I love red bell pepper.
00:12:55.55\00:12:58.49
Now a lot of people will
pick the green bell peppers
00:12:58.52\00:13:02.31
but the reds are actually better
00:13:02.34\00:13:04.73
because the reds actually
reflect the repining of that.
00:13:04.76\00:13:08.29
Exactly. Right.
00:13:08.32\00:13:09.35
And green bell pepper
is hard on the digestion.
00:13:09.38\00:13:12.91
So that's why I only use
red bell pepper or yellow. Yeah.
00:13:12.94\00:13:16.77
Yeah, the ones that
are different colors
00:13:16.80\00:13:18.88
but not the green one, yeah.
00:13:18.91\00:13:20.53
And one of the things
that I do at home is I'll get,
00:13:20.56\00:13:23.36
like sometimes these
stores have ten for ten
00:13:23.39\00:13:25.96
so I'll get a
whole bunch of them
00:13:25.99\00:13:27.91
put them in the food processor
00:13:27.94\00:13:29.07
and chop them
up and freeze them.
00:13:29.10\00:13:30.37
And freeze them, yeah.
00:13:30.40\00:13:31.43
And then when you want a
soup like in those cold evenings
00:13:31.46\00:13:35.26
you just throw in the
crock pot before you leave,
00:13:35.29\00:13:37.50
open up your little
bag of your veggies,
00:13:37.53\00:13:40.39
put in whatever
stuff you put in there
00:13:40.42\00:13:43.38
and just leave it in
there in the crock pot
00:13:43.41\00:13:45.82
and when you come home
your house smells so good.
00:13:45.85\00:13:49.73
And there you gonna
have some lentil soup
00:13:49.76\00:13:51.27
or something like
that, it's so good.
00:13:51.30\00:13:53.08
And it's high in vitamin C. Yes.
00:13:53.11\00:13:55.31
The vitamin C
again is an antioxidant,
00:13:55.34\00:13:59.07
you want to have
antioxidants like E and C
00:13:59.10\00:14:02.58
because they are
again anti-carcinogenic.
00:14:02.61\00:14:05.31
So you want to include those
and increase those in the diet.
00:14:05.34\00:14:10.10
It's great to do. Exactly.
00:14:10.13\00:14:11.59
It makes the big
difference. Exactly.
00:14:11.62\00:14:13.81
Now, you know, my
favorite nut is almonds.
00:14:13.84\00:14:16.13
Almonds. They are alkaline. Yes.
00:14:16.16\00:14:20.17
Right, so many
people are acidic this--
00:14:20.20\00:14:24.93
the almonds give you a balance,
it helps to balance your pH
00:14:24.96\00:14:28.76
because they are more alkaline.
00:14:28.79\00:14:30.86
And they are also--
they are great snack.
00:14:30.89\00:14:33.01
Nuts and seeds we don't
use enough of, seeds are life.
00:14:33.04\00:14:37.65
Yes they are.
They are life giving.
00:14:37.68\00:14:39.24
You know, you plant a
seed and something's brings up.
00:14:39.27\00:14:42.47
We want to take in more seeds,
more nuts, not too many nuts
00:14:42.50\00:14:47.93
'cause it can't be a
little fattening, right?
00:14:47.96\00:14:50.35
And definitely
not roasted nuts. No.
00:14:50.38\00:14:52.94
Raw. Raw nuts. Raw nuts.
00:14:52.97\00:14:55.36
So we want to and almonds are
00:14:55.39\00:14:57.74
the fair like
the king of the nuts.
00:14:57.77\00:15:00.39
Yes, they are.
00:15:00.42\00:15:02.10
And, you know, I make
almond milk with the nuts.
00:15:02.13\00:15:06.13
Oh, that's right, that's right.
And almond milk is so good.
00:15:06.16\00:15:09.28
Especially, we're tending
to get more into too much Soya.
00:15:09.31\00:15:14.59
So we have so much
Soya milk, Soya burgers,
00:15:14.62\00:15:17.95
Soya cheese, Soya this or that.
00:15:17.98\00:15:19.96
Exactly.
00:15:19.99\00:15:21.03
And it's good thing
to get away from that,
00:15:21.06\00:15:23.75
take a break from that and
do almond milk for a change.
00:15:23.78\00:15:26.62
So that's, that's
really good. Yes, yes.
00:15:26.65\00:15:29.25
And what's that
your sunflower seeds.
00:15:29.28\00:15:31.41
Sunflower seeds, yes.
00:15:31.44\00:15:33.42
Again the seeds are
really, really important.
00:15:33.45\00:15:37.51
Sunflower seeds
have magnesium in them
00:15:37.54\00:15:40.03
woman really need
more calcium and magnesium
00:15:40.06\00:15:43.40
as we get older because
their bone density reduces.
00:15:43.43\00:15:46.99
So, it's important to
have again seeds and nuts
00:15:47.02\00:15:51.42
that increase the calcium,
magnesium that kind of thing.
00:15:51.45\00:15:55.02
So sunflower seeds
are high in magnesium,
00:15:55.05\00:15:58.26
sesame seeds
are high in calcium.
00:15:58.29\00:16:00.21
Oh, yeah right.
00:16:00.24\00:16:01.29
So, we have a quarter of
cup of sesame seeds each day
00:16:01.32\00:16:04.02
that gives you
basically the calcium
00:16:04.05\00:16:06.47
that you need for that day.
00:16:06.50\00:16:07.87
So that's really
important and high in protein
00:16:07.90\00:16:11.40
those seeds are high in protein,
00:16:11.43\00:16:13.32
so that's also really good.
00:16:13.35\00:16:15.03
Yes, and let's, let's talk about
00:16:15.06\00:16:18.34
do you know
anything about the jalapeno?
00:16:18.37\00:16:20.96
You know, what
not really I guess
00:16:20.99\00:16:22.41
because I not
really into the hot stuff.
00:16:22.44\00:16:25.66
So I don't really know tell
me do you know about jalapeno?
00:16:25.69\00:16:28.56
Well, I know that it
is a good for weight loss,
00:16:28.59\00:16:31.76
it helps with the weight loss.
00:16:31.79\00:16:32.84
That should be by eating them.
And it revs up your metabolism.
00:16:32.87\00:16:37.26
Okay, so instead of
using caffeine. Yes.
00:16:37.29\00:16:40.67
To rev up the metabolism
00:16:40.70\00:16:42.46
because lot of people using
caffeine as weight lost seed.
00:16:42.49\00:16:44.69
Exactly. You can
use the jalapeno.
00:16:44.72\00:16:46.98
You can use jalapeno, and
you could also use cayenne.
00:16:47.01\00:16:50.01
See that's very good.
00:16:50.04\00:16:51.08
Well, now I do know
that cayenne is really good
00:16:51.11\00:16:53.66
for the circulation
and for hypertension.
00:16:53.69\00:16:56.50
So I do know that cayenne
pepper is really good for that
00:16:56.53\00:16:59.82
and they use African cayenne
00:16:59.85\00:17:02.00
really a lot in
treating hypertension.
00:17:02.03\00:17:04.62
Yeah, cool. That's
wonderful. Yeah, that's--
00:17:04.65\00:17:07.21
Well, Yvonne, I want to
thank you so much for coming.
00:17:07.24\00:17:09.50
Oh, you are so welcome.
00:17:09.53\00:17:10.99
Yeah, joining me
in the kitchen today.
00:17:11.02\00:17:13.18
It was fun. Yeah.
00:17:13.21\00:17:14.57
Can I eat some
now? Yes, you can.
00:17:14.60\00:17:17.84
And you know what I always say.
00:17:17.87\00:17:19.82
Come on tell us. Yes.
Remember to live life fresh.
00:17:19.85\00:17:24.39
Welcome back Taste of Paradise.
00:17:30.92\00:17:32.95
However, we got to go,
what? We need lunch on the go.
00:17:32.98\00:17:37.04
A lot of time
individuals will love
00:17:37.07\00:17:38.96
to make these delicious recipes,
00:17:38.99\00:17:40.44
they love to prepare
them but there is a no time
00:17:40.47\00:17:43.27
because they either
work and they have school
00:17:43.30\00:17:45.54
and so by popular demand
we're gonna share with you
00:17:45.57\00:17:48.29
some simple things that you
can do to have lunch on a go.
00:17:48.32\00:17:52.29
Because a lot
of times, you know,
00:17:52.32\00:17:53.72
they say if you eat fast
food you live a fast life
00:17:53.75\00:17:56.18
you hear today go in tonight.
00:17:56.21\00:17:57.94
You heard the stories people
go on just like this or stroke
00:17:57.97\00:18:01.36
or heart attack who knows
young, old whatever it is,
00:18:01.39\00:18:05.67
if they are not
taking care of them self
00:18:05.70\00:18:07.83
they are in big trouble.
00:18:07.86\00:18:09.48
But I'm excited because
if you are watching us today
00:18:09.51\00:18:12.19
you must be
doing something good.
00:18:12.22\00:18:13.95
And so I want to
encourage you keeping trying
00:18:13.98\00:18:16.22
and now just learn how to
prepare simple healthy meals
00:18:16.25\00:18:19.43
that you can do in a
quick, quick no time right away.
00:18:19.46\00:18:24.49
So this is will
be lunch on a go.
00:18:24.52\00:18:25.74
Today, we're
gonna share with you
00:18:25.77\00:18:26.87
one or two simple
things that you can do
00:18:26.90\00:18:28.62
but I need to share a
principle most importantly.
00:18:28.65\00:18:31.24
The most principle is your
meal needs to have three parts.
00:18:31.27\00:18:34.65
How many parts, everybody?
00:18:34.68\00:18:35.99
Three, yes,
that's it just three.
00:18:36.02\00:18:38.15
You need something fresh,
some kind of a whole grain
00:18:38.18\00:18:41.68
and some kind of natural fat.
00:18:41.71\00:18:43.32
What do I mean by fresh?
00:18:43.35\00:18:44.38
I'm talking about
may be fruits or veggies
00:18:44.41\00:18:47.95
or something of that
natural you needs to have
00:18:47.98\00:18:49.98
some kind of fresh
items in your lunch.
00:18:50.01\00:18:51.44
What I mean by whole grain?
00:18:51.47\00:18:52.84
I'm taking about
whole wheat pita bread,
00:18:52.87\00:18:55.39
I'm talking about bread,
I'm taking about brown rice.
00:18:55.42\00:18:57.87
May be is may not be a whole
grain but may be potato as well
00:18:57.90\00:19:01.59
you need to your
starches and a natural fat.
00:19:01.62\00:19:04.19
What I'm taking about?
00:19:04.22\00:19:05.25
I'm talking about
eating chicken skin
00:19:05.28\00:19:06.67
or oil or something like that.
00:19:06.70\00:19:08.13
I'm talking about nuts
00:19:08.16\00:19:09.24
or may be even a
little veggie burger
00:19:09.27\00:19:11.68
that you make
something to hold you
00:19:11.71\00:19:14.14
and hold that diet
to hold that digestion.
00:19:14.17\00:19:17.63
So today we're gonna share
00:19:17.66\00:19:19.10
one or two simple
items that you can do
00:19:19.13\00:19:21.27
and one of my favorite is
the simple banana granola wrap.
00:19:21.30\00:19:27.34
Yes, you can do this literally
running out of the door,
00:19:27.37\00:19:30.89
you can knock out of this
simple lunch on a go recipe.
00:19:30.92\00:19:33.54
Here is the recipe for
your Banana Granola Wrap.
00:19:33.57\00:19:36.61
All you need is...
00:19:36.64\00:19:37.89
And just as simple as
that you have your recipe,
00:19:49.05\00:19:52.11
that was literally on a go.
00:19:52.14\00:19:53.82
What do I mean? A banana.
00:19:53.85\00:19:55.78
Many times we just gobbling
this down in the morning
00:19:55.81\00:19:58.97
and running out the
door but let me call the time
00:19:59.00\00:20:01.65
we've really need to
take our time to eat.
00:20:01.68\00:20:03.64
I'm just gonna show
you this recipe not to say
00:20:03.67\00:20:05.40
keep rushing your life I'm just
sharing with you this recipe
00:20:05.43\00:20:07.84
so you can learn how to
prepare something quick.
00:20:07.87\00:20:10.36
But still even then
it is better to sit down
00:20:10.39\00:20:13.27
and eat your food, okay.
00:20:13.30\00:20:15.25
Is that okay?
00:20:15.28\00:20:16.53
You know, what a writing
says in Ellen G White it says,
00:20:16.56\00:20:19.77
that sometime
it's better to fast
00:20:19.80\00:20:21.45
than to swallow down your meal.
00:20:21.48\00:20:23.43
So digestion ultimately means
00:20:23.46\00:20:25.67
that you need to
sit down and take time.
00:20:25.70\00:20:26.88
So here we are we're
gonna grab our simple banana.
00:20:26.91\00:20:29.67
We're gonna grab our
little whole wheat wrap
00:20:29.70\00:20:33.74
and we're gonna grab
our natural peanut butter,
00:20:33.77\00:20:35.74
if you don't like peanut
butter no problem send it to me
00:20:35.77\00:20:38.60
I eat it for you, but
you can use almond butter,
00:20:38.63\00:20:42.71
cashew butter, sunflower butter
so many items that you can do.
00:20:42.74\00:20:45.93
So, we're gonna take
nice little tablespoon there
00:20:45.96\00:20:48.81
which you are gonna
put peanut butter on this,
00:20:48.84\00:20:52.10
this is one of my favorites
another one of my favorites
00:20:52.13\00:20:55.99
we're gonna laid out nicely
00:20:56.02\00:20:58.52
all right,
really simply and easy.
00:20:58.55\00:21:00.78
You are watching your
clock you got catch the bus
00:21:00.81\00:21:03.55
or you need to be
on your way to work.
00:21:03.58\00:21:05.25
Then where is my granola.
00:21:05.28\00:21:07.20
You can take some
granola this is homemade
00:21:07.23\00:21:09.45
and I hope you made it yourself.
00:21:09.48\00:21:10.91
You can sprinkle that on there
it's good to put the granola
00:21:10.94\00:21:13.60
along with the peanut butter,
so it can stick to it nicely.
00:21:13.63\00:21:17.39
We'll sprinkle that then
we're gonna take some raisins
00:21:17.42\00:21:21.23
and we're gonna put
those raisins on there.
00:21:21.26\00:21:23.08
I know yellow like,
what happen to the banana?
00:21:23.11\00:21:25.35
Don't worry the
banana is coming.
00:21:25.38\00:21:27.06
All right, if you're me
I like to put little extra
00:21:27.09\00:21:30.76
little extra
peanut butter all right
00:21:30.79\00:21:32.57
because this is
actually a good thing.
00:21:32.60\00:21:34.36
Peanut butter is not a
bad thing it's actually
00:21:34.39\00:21:36.71
a good thing is just that
you have to do with yourself.
00:21:36.74\00:21:39.13
Now you notice peanut
butter we're talking about
00:21:39.16\00:21:40.77
is the all
natural peanut butter.
00:21:40.80\00:21:42.44
How you know, if your
peanut butter all natural?
00:21:42.47\00:21:44.47
When you buy you
see the oil hanging out
00:21:44.50\00:21:46.43
at the top that's the good one.
00:21:46.46\00:21:47.92
You don't want
to buy the other one
00:21:47.95\00:21:49.14
where it's already for you
00:21:49.17\00:21:50.44
it's flexing
its stuff like that.
00:21:50.47\00:21:52.14
They don't
process that too much.
00:21:52.17\00:21:53.80
Just turn and
read the ingredients
00:21:53.83\00:21:55.34
all that you see
is peanuts and salt,
00:21:55.37\00:21:58.24
nothing else,
nothing more, nothing less
00:21:58.27\00:22:01.38
if its start saying
icing and sugar and corn syrup
00:22:01.41\00:22:04.63
say thank you very
much, but no thanks.
00:22:04.66\00:22:06.48
Then we'll take
banana, and get that going
00:22:06.51\00:22:10.77
and then we're
literally just take the banana
00:22:10.80\00:22:13.39
and we put it there
and then we just wrap
00:22:13.42\00:22:17.07
our granola banana wrap
and here go as simple as that.
00:22:17.10\00:22:22.29
You take that you just
squeeze it together little bit
00:22:22.32\00:22:24.91
so that holds
tight you cut that.
00:22:24.94\00:22:28.43
And then you stick
that and get nice little
00:22:28.46\00:22:31.03
to go either you love Tupperwear
00:22:31.06\00:22:33.09
then of course is always
good you remember what we said
00:22:33.12\00:22:35.32
we need something
fresh what's gonna be fresh
00:22:35.35\00:22:37.19
I wash my nice little
strawberry, so I'm gonna put
00:22:37.22\00:22:39.66
about two strawberries in there
00:22:39.69\00:22:41.71
then oh, yes, you know,
I got to have some mango.
00:22:41.74\00:22:44.92
So I'm gonna take some
mango, I'm gonna put the mango
00:22:44.95\00:22:47.55
in there two pieces
of mango, and what else.
00:22:47.58\00:22:52.47
Now where is our natural fat?
00:22:52.50\00:22:53.96
we had the
peanut butter in there,
00:22:53.99\00:22:55.37
so that could be your
natural fat as simple as that,
00:22:55.40\00:22:58.71
that is the banana granola warp.
00:22:58.74\00:23:01.23
And wait let me
get my top on that.
00:23:01.26\00:23:06.87
Voila, she is ready to go.
00:23:06.90\00:23:09.61
That is lunch on a go
but we're not done yet
00:23:09.64\00:23:12.33
because some of us like
it sweat, some like savory.
00:23:12.36\00:23:15.85
So we have another
simple sandwich on a stick,
00:23:15.88\00:23:19.68
a simple sandwich that
you can make for lunch on a go
00:23:19.71\00:23:22.53
and here is the ingredients
for you sandwich on a stick.
00:23:22.56\00:23:25.72
All you need is...
00:23:25.75\00:23:26.93
And so you need some
cucumbers to go along with that,
00:23:38.66\00:23:41.54
so here it is voila, already
knocked out one lunch mean.
00:23:41.57\00:23:45.38
Man, I just thought a
catering business at this rate
00:23:45.41\00:23:48.23
and make yeah you
don't want to make it
00:23:48.26\00:23:49.77
I'll make it for you
because it's gonna cost you.
00:23:49.80\00:23:51.65
You know, what they
say, healthy food is actually
00:23:51.68\00:23:54.12
not expensive is actually
cheaper then regular food.
00:23:54.15\00:23:57.44
Its expensive when you have
somebody else make it for you,
00:23:57.47\00:24:00.01
that's why we're put
it together these programs
00:24:00.04\00:24:02.17
so you can learn how
to make lunch on a go
00:24:02.20\00:24:04.11
and simply recipes
that you can do yourself.
00:24:04.14\00:24:06.53
So here it is, I have my
bread and let me go ahead
00:24:06.56\00:24:11.50
and I'm gonna grab this knife.
00:24:11.53\00:24:13.44
I got peanut butter
on it I don't what--
00:24:13.47\00:24:14.73
peanut butter and a savory item.
00:24:14.76\00:24:18.19
So, I want to take
this, I'm gonna take my bread
00:24:18.22\00:24:20.49
and I'm gonna cut
it okay another way.
00:24:20.52\00:24:24.55
This is two slices we're
only gonna make one right now.
00:24:24.58\00:24:27.86
All right, so we
have that bread there.
00:24:27.89\00:24:30.57
Then we're gonna take our
nice little stick all right,
00:24:30.60\00:24:33.11
sandwich on a stick,
really simple and easy.
00:24:33.14\00:24:35.20
You're gonna take the
first part of the bread
00:24:35.23\00:24:37.33
we're gonna wait--
00:24:37.36\00:24:38.39
we're gonna take some of that
all nice delicious tofu meal
00:24:38.42\00:24:43.37
or a vegan cream
cheese all right.
00:24:43.40\00:24:47.50
And all you're like man,
that make cause or whatever
00:24:47.53\00:24:50.24
don't worry you can make
yourself is simple our recipe.
00:24:50.27\00:24:53.72
I hope you been paying
attention to the program
00:24:53.75\00:24:55.59
because we have been
sharing this with you for free.
00:24:55.62\00:24:58.21
All right, so you're
gonna take that first part
00:24:58.24\00:25:00.68
but the stick right through it
then we're gonna take cucumber
00:25:00.71\00:25:05.52
and we're gonna put
the cucumber on there.
00:25:05.55\00:25:07.49
We're gonna take grape tomato
or cherry tomato put that there
00:25:07.52\00:25:12.25
and then here it is
a nice little vegemite.
00:25:12.28\00:25:16.13
Now I know people
they can whoa, vegemite
00:25:16.16\00:25:19.79
it has too much
salt or this is or that.
00:25:19.82\00:25:22.68
Well, actually there are
some good options out there
00:25:22.71\00:25:26.29
that you can that you can buy.
00:25:26.32\00:25:28.57
Now in general I don't
use vegemite all the time
00:25:28.60\00:25:32.40
but I when I'm on the road
00:25:32.43\00:25:33.71
you know if I
see a nice good brand
00:25:33.74\00:25:35.57
and ingredients are
very simple and easy
00:25:35.60\00:25:37.97
because one time I
try to buy a sandwich
00:25:38.00\00:25:40.37
I like a vegan
sandwich on a road
00:25:40.40\00:25:42.50
and when I went to
check out literally
00:25:42.53\00:25:44.47
I was at a supermarket
a healthy supermarket.
00:25:44.50\00:25:47.37
And when I went to check out
or buying the simple sandwich
00:25:47.40\00:25:50.67
the lady was like yeah its cost,
00:25:50.70\00:25:52.72
that's gonna be about $12, $13.
00:25:52.75\00:25:54.90
I said excuse me, I just
bought a sandwich some chips.
00:25:54.93\00:25:58.40
I say ma'am I'm
looking I'm like are you sure
00:25:58.43\00:26:00.69
you didn't add
their stuff to it?
00:26:00.72\00:26:02.35
There are like
this no, this is yours.
00:26:02.38\00:26:04.23
And I said you know,
can I return that please?
00:26:04.26\00:26:06.80
She was like, okay.
00:26:06.83\00:26:08.38
I went back to
store the same store
00:26:08.41\00:26:10.63
I brought whole loaf of bread,
00:26:10.66\00:26:12.28
I brought a
little pack vegemite,
00:26:12.31\00:26:14.46
a cucumber, tomatoes
00:26:14.49\00:26:17.58
and when I checked
out it was the same price.
00:26:17.61\00:26:19.47
Well, you're ready for this,
00:26:19.50\00:26:20.59
I didn't only have one meal
I had meals for the whole week.
00:26:20.62\00:26:24.35
Literally I was tired of
bread and all that stuff.
00:26:24.38\00:26:26.67
So once in a while you can
find some nice little vegemite
00:26:26.70\00:26:29.40
you know, item that
you can use and you can,
00:26:29.43\00:26:33.06
and you can eat that
but only once in a blue.
00:26:33.09\00:26:35.33
Not everyday vegemite was
transition not a stable point.
00:26:35.36\00:26:39.02
So here I'm gonna take
this little sandwich on a stick.
00:26:39.05\00:26:43.82
Now its gonna take little room,
00:26:43.85\00:26:45.41
so I'm gonna put that right
in here my little Tupperwear
00:26:45.44\00:26:49.03
and also you can
probably do it again if you want
00:26:49.06\00:26:51.93
you just take the
stick you go one, two
00:26:51.96\00:26:54.56
you put some of
that cream cheese on it,
00:26:54.59\00:26:58.04
you take the cucumber
00:26:58.07\00:27:01.11
and you make sure
you get it through.
00:27:01.14\00:27:02.88
You take your
tomatoes get that through.
00:27:02.91\00:27:06.20
Then you have your
nice little vegemite part
00:27:06.23\00:27:10.44
and then bang here it is.
00:27:10.47\00:27:12.32
I have two of those there.
00:27:12.35\00:27:13.74
Really simple
and easy then you got
00:27:13.77\00:27:16.09
you know have a
little good time at lunch
00:27:16.12\00:27:18.25
put some chips in
that if you don't mind.
00:27:18.28\00:27:21.26
Sometimes they have some
all natural healthy chips
00:27:21.29\00:27:23.76
that you can buy and
also what is your natural fat
00:27:23.79\00:27:27.32
may be a handful of nuts,
00:27:27.35\00:27:29.13
so right here I
have some almonds.
00:27:29.16\00:27:31.87
So you just take
handful everybody.
00:27:31.90\00:27:33.98
Watch me I need to see you all.
00:27:34.01\00:27:35.18
Everybody show me a
handful not a handful of nuts
00:27:35.21\00:27:38.84
just the handful
because then it will be too much
00:27:38.87\00:27:40.95
you don't want too much fat.
00:27:40.98\00:27:42.22
So I take that put
that in my little box there
00:27:42.25\00:27:45.95
and here it is a simple
next recipe of lunch on a go,
00:27:45.98\00:27:50.72
something fresh some
kind of a whole grain
00:27:50.75\00:27:53.40
and natural fat
to keep it going.
00:27:53.43\00:27:55.73
If you don't want it
I'll take it myself, enjoy.
00:27:55.76\00:27:59.69