Participants:
Series Code: STW
Program Code: STW180006A
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00:21 Welcome again to Secrets to Wellness.
00:25 We've been studying these secrets to wellness 00:28 that will help you to live longer, 00:30 healthier, and happier. 00:32 And we've covered a number of things already. 00:34 Water, exercise, love, lifestyle, 00:39 and now we are covering nutrition. 00:41 This is one of my favorite things 00:43 because I have been doing nutrition classes 00:46 in cooking schools now for 48 years. 00:49 So we're going to study a number of things 00:51 about nutrition in this session, 00:53 and good nutrition is essential for good health. 00:57 If we're going to have good health, my friends, 00:59 we do need good nutrition. 01:02 So let's look at some simple principles of nutrition. 01:05 There are so many directions that we could have gone, 01:08 but I'm going to give you some simple principles 01:11 that will help you to know 01:13 that you are getting adequate nutrition 01:15 on a good diet, on a good original diet. 01:19 So what are these principles? 01:21 Well, the three key principles of good nutrition are 01:24 to choose the right kinds of food, 01:27 to choose the right time when we eat, 01:30 and to choose the right amount of food. 01:32 So we're going to cover 01:34 each one of these very thoroughly. 01:35 So what are the right kinds of foods? 01:38 For good nutrition, we need the right kind. 01:41 Well, God knew what the right kind was 01:44 right was right beginning, 01:45 but what are you going to put in that wagon? 01:48 What are you going to put in your... 01:50 The wagon at the grocery store and then bring home 01:53 and put on the table? 01:54 What are the right kinds of foods? 01:57 Well, God said in Genesis 1:29, 02:01 "See, I have given you every plant yielding seed 02:05 that's on the face of all the land, 02:07 and every tree with seed in its fruit, 02:10 and you shall have them for food." 02:12 So God says, my friends, 02:14 that I'm gonna give you the best food ever. 02:17 Fruits, nuts and seeds, grains and vegetables, 02:21 this is what is going to keep you healthy. 02:24 That's the kind of food that I'm going to give you. 02:27 So the Eden diet, my friends, 02:29 was a plant-based, vegetarian diet. 02:32 That's what we had right in the beginning, 02:35 some of these beautiful fruits, 02:37 and they could just go and pick them off the trees. 02:40 And so "Grains, fruits, nuts, and vegetables 02:43 constitute the diet chosen for us by our Creator. 02:48 And these foods, 02:49 prepared in as simple 02:51 and natural a manner as possible, 02:53 are the most healthful and nourishing." 02:57 In fact, they will impart us strength, 02:59 you will be stronger, 03:01 a power of endurance, 03:02 and you'll have vigor of intellect 03:06 that are not afforded by a more complex 03:08 and stimulating diet. 03:10 So God says, "I'm going to give you 03:12 the very best diet ever." 03:14 And we cannot improve upon the Creator's plan, 03:19 given us right in the beginning, 03:20 and science is recognizing that as well. 03:23 Science is confirming that even a plant-based diet 03:28 is the very best 03:30 if we truly want to be healthy and live longer. 03:34 Medical researchers have discovered that 03:37 some foods actually are protective foods 03:40 against the killer diseases of the 21st century. 03:44 So what are those foods that are protective foods? 03:47 What are they? 03:49 Well, science has discovered 03:51 that they are plant-based foods, 03:54 such as fruits, nuts, grains, and vegetables. 03:58 And population groups 04:00 who eat a wide variety of protective foods 04:03 have a reduced rate of cancer and heart disease. 04:08 We've been talking about 04:10 how we can lower the risk of cancer 04:12 and heart disease. 04:14 Well, population groups who eat a variety 04:17 of these plant-based foods have a reduced rate. 04:21 Documented scientific evidence 04:24 confirms the validity of a plant-based diet. 04:28 Over 200 studies in the last 25 years 04:32 have shown those eating plant-based foods 04:35 have 50% less cancer. 04:38 So if we want to have less cancer, 04:42 less heart disease, 04:43 all of these chronic diseases that are directly connected 04:47 to these lifestyle practices that we are going over, 04:50 then you can reduce them by a plant-based diet. 04:55 And God placed all the natural ingredients 04:58 in a plant-based diet. 05:00 Everything is here. 05:01 Someone says, "Well, will I get enough protein? 05:04 Will I get enough nutrients?" 05:06 Yes. 05:07 A plant based diet contains adequate carbohydrates, 05:10 and, my friends, we need those carbs. 05:13 I know there are some who are teaching 05:15 that we don't need them, but we need the good carbs, 05:19 not the packaged processed foods 05:21 and refined foods, but... 05:23 Of carbohydrates, 05:25 but we need the good carbohydrates. 05:27 And yes, we need the protein. 05:30 We need protein, 05:31 but we get adequate protein in a plant-based diet, 05:34 and we get all the vitamins and minerals that we need. 05:39 And Counsels on Diets and Foods, 05:41 a wonderful book on health, says this. 05:44 "In grains, fruits, vegetables, and nuts, 05:47 are to be found all the food elements 05:50 that we need." 05:51 Those elements are nutrients. 05:54 So in all of this plant-based diet, 05:56 we have all the nutrients or elements that we need. 06:00 So let's look at some advantages 06:02 of a total vegetarian diet. 06:05 Well, first of all, 06:06 a vegetarian diet is rich in phytochemicals 06:09 and antioxidants. 06:11 What are phytochemicals, some of you may be wondering? 06:15 What are those anyway? 06:16 That's a new term, more recently. 06:19 And so phyto just simply means plant, my friends, 06:23 and phytochemicals are protective chemicals 06:26 found only in plant food. 06:29 This is not found in animal foods, 06:31 but your phytochemicals are found in plant foods. 06:35 And tomatoes are filled with an abundant of... 06:39 Abundance of phytochemicals. 06:41 In fact, I eat those delicious red juicy tomatoes 06:46 just about every single day, it's one of my favorite foods. 06:50 So tomatoes are filled with those phytochemicals, 06:53 and soy beans and tofu 06:55 are packed full of protective chemicals, 06:58 and they have lots of protein as well. 07:01 You know, just before I was doing 07:04 cooking school most recently, 07:06 I had someone come to me and say, 07:08 "Don't talk about tofu, don't talk about soybeans 07:11 because there are studies that say 07:13 that they are not good for you." 07:15 So I decided to do a very thorough study on soybeans. 07:19 And, my friends, after my study, 07:22 and I had studied a lot of scientific evidence, 07:25 I was more convinced 07:27 that I needed to eat more of that edamame 07:30 and more of those soybeans. 07:32 So they are good for you, God made these, 07:35 and they are wonderful and nutritious. 07:38 And they reduce... 07:40 Actually can help reduce breast cancer, colon cancer, 07:45 rectal cancer, lung cancer, and even stomach cancer. 07:49 It's because these foods are filled with phytochemicals 07:53 and antioxidants. 07:56 What are antioxidants, you say? 07:59 Well, antioxidants are chemicals found in food 08:02 that prevent or repair damage to the cells 08:06 caused by substances called free radicals. 08:10 In other words, were not only going to prevent 08:14 these cells from damaging, 08:16 but also it can repair the cells 08:19 that are already damaged by these free radicals. 08:24 And the highest antioxidants are found in berries. 08:27 Now we love berries in our home, 08:30 we eat lots of berries. 08:31 In fact, we had an antioxidant test, 08:34 and my husband and I were off the charts in antioxidants, 08:38 and the nurse said to us, 08:40 "Are you eating lots of berries or carrot juice?" 08:43 And we said, "Yes, all of the above." 08:45 "And your antioxidant level is so high." 08:49 Well, someone says, "I can't afford berries." 08:52 But, my friends, 08:54 when I get one package and it says, 08:56 "Buy one, get one free." I buy them. 08:59 So that's a little tip, 09:01 a little help that you can get 09:03 when you're at the grocery store. 09:05 If it says, "Buy one pack of strawberries, 09:07 and get one free." 09:09 Buy those. 09:11 And you can even freeze them 09:12 and use them in blueberry pancakes 09:14 or whatever. 09:16 And also, you will be high in those good antioxidants. 09:21 And a plant-based diet also can help reduce the risk 09:25 or reverse heart disease. 09:26 Not only reduce the risk today, 09:29 but scientific studies actually show 09:32 that we can reverse heart disease 09:34 on a plant-based diet. 09:36 In fact, that's one of the only ways 09:39 that we can actually reverse heart diseases 09:41 on these principles that I'm talking to you about 09:45 right here on 3ABN. 09:47 Another plant-based diet... 09:50 Another advantage of a plant-based diet 09:53 is that we can reduce the risk of cancer. 09:56 So cancer can be reduced on a plant-based diet. 10:00 And a plant-based diet contains alkaline-forming foods, 10:04 and we want our body to be more alkaline than acidic, 10:09 so we need to have the alkaline-forming foods. 10:12 The right kind of food is primarily alkaline-forming, 10:17 but the typical western diet is acidic-forming. 10:21 What's the difference between 10:23 alkaline-forming and acidic-forming? 10:27 Well, the best diet is to consist of at least 50% 10:32 or more alkaline-forming foods. 10:35 And your alkaline-forming foods include your fruits, 10:39 just like these beautiful fruits here, 10:41 and your vegetables, and your lentils, your seeds, 10:45 and even some nuts. 10:47 And your acidic-forming or your acid-forming foods 10:50 include your meat, all of your animal products, 10:54 meat, fish, poultry, eggs, processed foods, desserts, 10:59 sugar, fast foods, and even most grains. 11:03 But then someone says, "What about grains?" 11:05 Well, no, we need the grains that needs to take up 11:09 the percent after the 50% that you're getting 11:12 with the alkaline-forming foods. 11:16 And so we need the grains for the fiber, 11:18 we need the grains for the B vitamins, 11:21 and so we need all of that. 11:23 But the alkaline-forming foods, we need to increase. 11:27 We need to increase our fruits and vegetables. 11:32 And many people and many health problems 11:35 are associated with our body being too acidic. 11:39 You have high acidic-forming foods 11:42 which produce those free radicals. 11:44 So here you have a normal cell, 11:46 but then you have a damaged cell over here, 11:49 where it just gets all those free radicals 11:53 and goes in every direction. 11:56 And these free radicals set the stage for cancer, 12:00 for heart disease, other diseases, 12:02 and even premature aging. 12:04 So we need alkaline foods in our diet... 12:08 Alkaline-forming foods in our diet. 12:11 And for good nutrition, 12:12 we need to reduce the cholesterol intake. 12:15 Yes, most people are on a high cholesterol diet. 12:19 And animal foods are high in cholesterol, 12:22 but plant foods contain no cholesterol. 12:26 So we don't have cholesterol 12:28 in these burgers or in plant foods. 12:32 But eggs, my friends, 12:33 are one of the highest known sources 12:36 of cholesterol to man. 12:38 In fact, the Heart Association says that 12:40 if you are eating eggs, 12:42 don't eat more than two to three a week, 12:45 even used in cooking. 12:47 So we want to cut down on that cholesterol. 12:50 Dr. Neil Nedley, medical doctor, 12:52 in his book Proof Positive, page 29, says, 12:56 "A high intake of cholesterol, 12:58 which is present in meat, eggs, and dairy products, 13:02 has also been linked to an increase incidence 13:05 of cancer in several studies." 13:07 And this is what we're trying to do 13:09 in these programs, my friends. 13:11 We're trying to cut down the risk of cancer, 13:15 heart disease, and these chronic diseases. 13:19 And a high fat diet contributes to cancer and heart disease. 13:24 So cutting down in the fat will help as well. 13:28 In the book Counsels on Diet and Foods, 13:31 written way back in even 1886, it says, 13:34 "The liability to take disease 13:37 is increased tenfold by meat eating." 13:40 So ten times by meat eating, 13:43 and science is proving this today. 13:46 According to Valter Longo, 13:48 a university of Southern California 13:50 gerontologist and co-author of a 2014 study 13:54 on eating lots of protein, 13:56 particularly from animal sources, 13:59 speeds up aging 14:01 and hastens the development of some diseases. 14:05 So when we eat a meat, 14:07 we actually hasten and speed up the aging process. 14:11 In fact, studies have shown that young people 14:15 reach puberty sooner, 14:18 age sooner, and die sooner 14:20 when we're on an animal-based diet. 14:24 In another article titled 14:26 "Animal Protein Linked to Death" 14:28 by Thomas Campbell. 14:30 Now this Thomas Campbell is the son of Dr. Campbell 14:34 who wrote The China Study book. 14:36 It was modified on August 29. 14:39 2016, and it says this. 14:41 "A study released this week shows that 14:45 among two very large American studies population, 14:50 both female nurses and male health professionals, 14:54 that those that consumed the most animal protein 14:58 compared to plant protein had a higher risk of death, 15:02 particularly cardiovascular disease." 15:05 So on an animal diet, 15:07 they had a higher risk of cardiovascular disease. 15:10 And then he goes on to say, 15:12 "Those consuming the most plant protein were found 15:16 to have 33% reduced risk of death..." 15:20 So you can reduce the risk of death by 33% 15:24 by just eliminating animal foods. 15:27 "And 40% reduced risk of cardiovascular death, 15:31 and 28% reduced risk of cancer death." 15:35 So we know science is proving these principles, my friends, 15:39 that we're giving to you right here. 15:41 So how can we do this? 15:43 Cut out those high fat, high cholesterol foods, 15:47 and you'll feel so much better as well. 15:50 But again in Counsels on Diet and Foods, we are told that, 15:55 "Cancers, tumors, and pulmonary diseases 15:58 are largely caused by meat eating." 16:01 And what are those pulmonary diseases? 16:04 They are lung diseases. 16:05 And that's why some people who are not smokers, 16:09 but eating largely of animal foods 16:12 can actually contract these lung diseases 16:16 such as even lung cancer. 16:18 And then many people... 16:19 "Many die of diseases wholly due to meat eating, 16:23 when the real cause is scarcely suspected 16:27 by themselves or others." 16:29 In other words, actually people are dying 16:32 from eating all of that meat, high cholesterol, high fat, 16:37 which is linked to so many of these diseases, 16:40 and they don't even know it. 16:42 And that's why I'm sharing with you, my friends, 16:45 right here on 3ABN, 16:47 I'm sharing with you these secrets 16:49 because I know 16:51 that you will not only feel better, 16:53 but you will live longer if you follow these principles. 16:57 So, my friends, for good nutrition, 16:59 we need to eat also foods that are high in fiber, 17:04 and all fruit has an abundance of fiber. 17:07 So eat fruit in abundance. 17:09 And whole grains, 17:10 they are rich in complex carbohydrates, 17:13 and they have different types of dietary fiber, and protein, 17:18 and vitamins and minerals, and a host of phytochemicals. 17:22 So these whole grains are filled with nutrients. 17:26 And even add some beans to your breakfast. 17:29 They are high in fiber, they are nutritious, 17:32 delicious, and satisfying. 17:34 In fact, the centenarians are saying, 17:37 "We need beans and greens, and nuts and seeds 17:41 to keep us living longer." 17:43 So jumpstart your day with a good breakfast. 17:45 I jumpstart my husband's day with a very good breakfast. 17:49 And what does a good breakfast contain? 17:52 Well, lots of fruit, grains, and nuts, and seeds 17:56 because they are high in fiber. 17:58 So plant-based vegetarians 18:00 have plenty of healthy breakfast choices. 18:04 Look at all these different choices, 18:06 from oatmeal pancakes to even hash browns to cobblers 18:11 to granolas, you have many, many choices. 18:15 But how much fiber do we need, someone asks. 18:18 Well, we need 30 grams per day, 18:20 but the average person in North America 18:24 consumes less than 50% 18:26 of the recommended amounts of dietary fiber. 18:30 So we're only getting half of the amount. 18:32 And for youth, 18:33 this value may be as low as 20%, 18:36 a factor considered by experts 18:38 as contributing to the rise in obesity, 18:41 and childhood obesity is on the rise. 18:45 Why is fiber so important? 18:47 Because fiber stimulates the colon 18:50 to discharge the waste faster 18:53 and reduces the concentration of harmful substances 18:57 remaining in the colon. 18:59 In other words, when we eat foods 19:01 that are high in fiber, 19:02 it actually pushes all of those toxins 19:07 and all of those harmful products right through, 19:11 and we will actually cut down and reduce the risk of cancer, 19:17 and diabetes, and even heart disease. 19:20 So increase, my friends, your consumption of fruits, 19:24 vegetables, nuts, and whole grains. 19:26 That's the thing that we need to do 19:28 is just increase these good foods 19:31 and eat at least five to nine fruits 19:35 and vegetables every day. 19:36 You know, it used to be that dieticians said, 19:39 "Five a day." 19:41 Our daughter Rebecca is a dietician, 19:43 she worked in the children's hospital 19:45 many years ago. 19:46 And they were saying, "Five a day." 19:48 But today, we need eight or nine fruits 19:51 and vegetables every day. 19:53 And the United States government provides 19:55 nutrition guidelines for Americans, 19:58 and they are updated approximately every five years. 20:01 And they're coming to the conclusion 20:03 that we need more fruits and vegetables. 20:06 And here's the newest nutritional guide 20:09 called My Plate, 20:10 and vegetables are one of the highest things 20:13 that we need, and then fruits and grains and protein, 20:16 they say, with some dairy. 20:19 But then the USDA's 2015 report 20:24 found that a healthy diet should comprise 20:28 higher plant foods and lower animal based foods. 20:31 So they're realizing, we need more plant-based foods. 20:35 Harvard Medical School and Science 20:37 are coming back to God's original diet of fruits, 20:40 vegetables, legumes, grains, nuts and seeds. 20:43 In fact, the Harvard Eating Plate 20:46 from Harvard University actually says, 20:48 yes, vegetables, we need a lot of, and fruits. 20:52 But not just grains, we need whole grains. 20:55 And not just protein, we need healthy protein, 21:00 protein that's like nuts. 21:03 And avoid bacon, and cold cuts, and all of that processed meat. 21:07 And then drink that water, eat some... 21:11 Use some healthy oils, and stay active, 21:14 and you will be healthy. 21:16 So a plant-based diet was the diet, my friends, 21:19 chosen for mankind by our Creator. 21:24 Let's quickly look at principle number two. 21:27 So the first principle 21:28 is to eat the right kinds of foods, 21:30 and we know that that's plant-based food. 21:33 Eat at the right times. 21:35 Well, what are the right times? 21:36 Well, first, we need to establish 21:38 regular eating times. 21:40 Two to three meals a day 21:42 is all we need with nothing between. 21:46 In fact, allow adequate time between meals 21:49 to give your body the opportunity 21:51 to properly digest the food from the previous meal. 21:57 "Five hours at least should elapse between each meal, 22:00 and always bear in mind 22:01 that if you would give it a trial, 22:03 you would find that two meals are better than three." 22:06 So at least... 22:07 And some people need three meals, 22:09 and some people can do very well on two meals, 22:12 but whatever you see is best for you. 22:15 But nothing between, 22:16 we don't need to be eating 22:18 five, six or more meals with all the snacks today. 22:21 And science is bearing this out. 22:24 Luigi Fontana, physician and co-director 22:26 of the longevity research program 22:28 at Washington University in St. Louis says, 22:32 "Fasting for as little as 16 hours 22:35 could improve some health measures 22:37 and counteract disease processes." 22:40 In other words, if we just skip supper occasionally, 22:44 the evening meal, 22:46 we would be fasting at least 16 hours, 22:49 and this could counteract some of the prominent diseases. 22:52 So the right kinds of foods, the right time to eat, 22:57 and then the right amount of food 22:59 is principle number three. 23:02 Michele Bellantoni, 23:04 of Johns Hopkins University School of Medicine, 23:09 points out that, "It's more than just finding 23:12 the right foods, 23:14 you need to eat them in the right amounts, too." 23:17 So it's not only the right foods, 23:20 but the right amount. 23:21 And according to the latest statistics, 23:23 actually 66% of Americans 23:27 are overweight or obese. 23:30 And gaining or losing weight 23:32 is all about calorie intake and burning those calories. 23:36 So if you're taking in more calories 23:39 than you're burning, 23:40 you're probably going to gain weight. 23:42 So if you're gaining weight, my friends, 23:44 it's as simple as this. 23:45 You are eating too much. 23:47 And if you're losing weight, 23:49 then you're possibly not eating enough. 23:52 And so you need to eat enough to maintain your ideal weight. 23:58 So here are the three key principles 24:01 of good nutrition, my friends. 24:03 Choose the right kinds of foods, 24:05 choose the right times to eat, 24:08 and choose the right amount of food. 24:10 There it is, all wrapped up there. 24:13 What are the right kinds of foods? 24:15 They are fruits, nuts, grains, and vegetables. 24:18 Basically, the diet that God gave us in the beginning. 24:23 It is a plant-based diet. 24:25 And then the right times. 24:26 Two or three meals with nothing between. 24:30 And then the right amount. 24:32 It's different for different people, 24:34 but the right amount is... 24:36 Make sure that you have your ideal weight 24:39 and keep that ideal weight, 24:41 so that you choose the right kinds, 24:45 the right times, and the right amount. 24:48 And so our prescription for you today 24:52 is eat a variety, a wide variety, 24:56 that's so important. 24:57 Eat a wide variety of fruits, nuts, grains, and vegetables. 25:03 So here are our teenie tips for you. 25:06 Eat a plant-based diet, it's the very best. 25:10 There's nothing that compares to this plant-based diet, 25:13 and science is proving 25:15 that it will keep you not only healthy, 25:18 but give you a longer life. 25:20 And so reduce the fat and cholesterol consumption. 25:24 How do we do this? 25:25 Well, we can eliminate all those animal products. 25:29 And once we do that, 25:30 we automatically reduce the cholesterol consumption. 25:35 And then reduce sugar consumption. 25:37 Sometimes, people when they go from a meat or animal diet, 25:41 they go on a high sugar diet, 25:44 but we need to reduce that sugar 25:47 because sugar actually lessens our immune system 25:52 and it also clogs the system. 25:55 And then reducing the salt consumption. 25:58 We do need some salt, 26:00 but we need to reduce the salt consumption. 26:03 And then increase the consumption of vegetables, 26:06 fruits, and whole grains. 26:08 If you're only eating a few vegetables or a few fruits, 26:12 increase that number and eat more. 26:15 And then eat a substantial breakfast. 26:18 My friends, breakfast 26:19 is the most important meal of the day. 26:22 Our body is ready to eat food in the morning when we get up, 26:27 so eat a substantial breakfast. 26:30 And then allow at least five hours between our meals. 26:35 And when we do all of this, my friends, 26:38 you will be leaving to that healthy 100. 26:42 So I hope that you will incorporate 26:44 these principles into your lifestyle 26:48 because I know that this is God's plan, 26:52 it's God's health assurance plan. 26:55 And you can live longer, healthier, and happier 27:00 if you incorporate all of these things 27:03 that we're talking about into your lifestyle. 27:06 And I know that God will help you to do it. 27:09 So may God bless each of you. 27:12 My husband and I have been doing this for many years, 27:15 and we have the materials out there for you 27:18 to look at our cook book, our work book, 27:22 and instructive book, DVD's. 27:24 So may God bless you as you choose God's way. |
Revised 2019-03-07