Participants:
Series Code: TDYC
Program Code: TDYC210004A
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00:02 I want to spend my life mending broken people.
00:11 I want to spend my life removing pain. 00:22 Lord let my words, let my words heal a heart that's hurt. 00:34 I want to spend my life mending broken people. 01:00 Ooh oh 01:09 Welcome to today's cooking program where we're going to be 01:12 how to attack insulin resistance with food. 01:16 My name is Lucia Tiffany and I'm a nurse and health educator 01:21 and I'm so happy to be able to be with you here today. 01:24 So as we talk about insulin resistance what are we even 01:28 talking about? Well we will learn as we go through this 01:32 program. Before we get into our recipes I want to encourage you 01:36 to grab a pen and a piece of paper so that you can take some 01:39 notes in our program today. Because me style is I don't 01:42 just cook but I also like to teach at the same time. So you 01:45 might have some tips you want to write down as we go through the 01:49 program. We are going to be talking about how to use food 01:53 to increase your insulin sensitivity. This is something 01:58 that is important for everyone. This is not something that is 02:02 just for people that might be struggling with prediabetes 02:05 or diabetes or other things where you might have heard that 02:08 term insulin before. As we will discover insulin sensitivity is 02:14 important for us to have good long term health. In fact, 02:19 insulin resistance is a big problem that many of us are 02:24 suffering from and that can be drastically impacted by our food 02:30 choices. So we're going to explore that in our program 02:34 today. As we think about the word insulin let me just give 02:40 you a little starter clue on what insulin is all about. It's 02:44 really pretty simple. In our bodies when we eat carbohydrates 02:48 it goes into our blood in the form of glucose or simple sugar 02:53 and then it needs to be ferried into our body cells where it can 02:58 be burned for energy. This is a very basic part of our body's 03:01 metabolism. Insulin is like a key that opens the door into the 03:08 cell for the sugar to be able to leave the blood stream and get 03:11 into the cell. And so that's the way our normal metabolism works. 03:16 The situation with insulin resistance is that that key 03:22 isn't working like it should. The insulin is not opening the door 03:27 to the cell easily as it should and so sugar tends to back up in 03:33 the blood stream or insulin levels tend to go high and we'll 03:36 talk about why that is a little bit later. So insulin 03:41 sensitivity is something that helps all of us to have not only 03:44 a better metabolism, but better health. So today in our first 03:51 recipe we are going to be talking about a way that we can 03:54 use our breakfast foods to help us increase insulin sensitivity. 04:00 Our first recipe today is Oat Groat Delight. You want to take 04:08 a look with me, maybe take a screen shot. We're going to go 04:11 through these ingredients right now. It has one cup of oat 04:17 groats rinsed, two tablespoons of raisins, two dates pitted, 04:22 one whole apple coarsely grated, one teaspoon of Ceylon cinnnamon 04:28 half a teaspoon of coriander, ground, four cups of water, a 04:34 quarter teaspoon of salt, and one tablespoon of real vanilla 04:39 extract. I'm going to start with gratering the apple. You can 04:45 just use an ordinary grater and it will grater your apple, which 04:51 is going to provide some natural sweetness for this cereal. 04:54 Because one of the things that helps us with our insulin 04:59 sensitivity it to avoid refined and processed foods. Refined 05:07 foods would include things like sugar and oils. And we don't 05:12 have to compromise taste just because we are moving away from 05:17 those things. You see there are a lot of signs of insulin 05:22 resistance. Maybe you're asking yourself, I don't know if this 05:24 program is for me or not. I don't think I have insulin 05:28 resistance. Well let me tell you what some of the signs of 05:31 insulin resistance are. Some signs of insulin resistance are 05:37 being overweight or more than your ideal weight. Sometimes 05:41 it's manifested by high triglyceride levels. That is a 05:45 specific kind of lab test that your doctor probably does on 05:47 your regular yearly physical. So if he's told you you have high 05:51 triglycerides that could be a warning flag for insulin 05:55 resistance. Also we find that one of the very common signs of 06:01 insulin resistance is when our body starts storing fat around 06:05 our middle. Now a lot of people think that's just a normal thing 06:09 you know when you hit 45 and it just starts accumulating fat in 06:13 different parts of your body. But it's actually a sign of 06:18 insulin resistance. When insulin is not doing its job it means 06:22 that more of the glucose in your blood gets shunted into fat 06:27 storage instead of being burned for fuel. And that storage tends 06:32 to end up around our abdominal organs. Interestingly enough, 06:38 when fat is stored around our abdominal organs it increases 06:42 our risk for a number of chronic lifestyle diseases. It increases 06:46 our risk for heart disease for example, increases our risk for 06:51 diabetes, also for high blood pressure. All of those are 06:57 major contributors to death in the United States and many 07:01 developing countries today. So it really is something we want 07:06 to pay attention to. Another sign of insulin resistance is 07:12 when we have prediabetes. Maybe the doctor's told you that you 07:17 have metabolic syndrome or maybe you have prediabetes, type two 07:23 diabetes or even type one diabetes. We'll talk about that 07:26 type one diabetes a bit more in a second. So I think I'm done 07:30 with my apple here and I'm going to get ready to put in the rest 07:35 of my ingredients. Now the next ingredient we're going to deal 07:39 with here is oat groats. The oat groats are the whole oat grain. 07:47 We're all very familiar with things like old fashioned oats 07:50 or quick oats and maybe even steel cut oats, but many people 07:55 are not aware of oat groats. Oat groats look a lot like wheat 08:01 berries but it's the whole kernel of the oat grain. And 08:08 when we are looking to increase our insulin sensitivity it 08:12 really helps when we eat grains that are intact. That means they 08:17 haven't been refined, nothing taken away, or processed in any 08:22 way, even rolling the grain or cutting the grain or like making 08:27 it into quick oats. All of those are forms of processing which 08:31 release the carbohydrates from the grain into our blood stream 08:35 faster requiring higher levels of insulin to be produced from 08:39 our pancreas to take care of that spike in blood sugar. So if 08:45 you know that you're dealing with an insulin resistance issue 08:49 like one of the ones we've talked about you will find that 08:52 if you focus your grain intake on intact grains you're going to 08:58 be a lot better off. The intact grains take longer to digest and 09:04 therefore they don't raise your blood sugar very quickly unlike 09:09 more processed grains and especially grains that have been 09:13 ground finely into flour. So many people that are prediabetic 09:17 of diabetic will find that they can tolerate the carbohydrates 09:21 in the whole grains better if they're using an intact whole 09:25 grain. So we are going to add to our oat groats some raisins, a 09:33 few dates. These are both forms of natural sweetener and it 09:38 doesn't take to really give a nice flavor to this hot cereal 09:44 dish. This is a dish that you can prepare the night before, 09:48 put it in your oven, set the timer and wake up to a kitchen 09:52 that smells delightful and hot cereal ready for you. This is a 09:57 whole grain and so it takes longer to cook than a lot of 10:03 other kinds of cereals. I just added the cinnamon and the 10:09 vanilla, all the rest of our seasonings there. Basically 10:12 you're just going to mix this up with the liquid and it's ready 10:18 to bake. Now because it's a whole grain, if you put it in 10:22 the oven, which is the first way we're going to talk about, it'll 10:26 take about two hours to cook. It's really important that our 10:30 grains be cooked thoroughly for best digestion. Because it's 10:36 intact it's still going to have plenty of texture. It will not 10:39 get mush on you. So make sure you cook it thoroughly. Going to 10:44 cover it with a piece of tin foil so that all or the liquid 10:49 stays in it and you don't lose that liquid that's going to cook 10:54 the grain. The grain is going to soak it all up and you'll have a 10:59 very nice consistency hot cereal ready when you're done. So two 11:04 hours in the oven at 350 will do it. If you have an Instant Pot 11:09 which is the pressure cooker you can pressure cook it in the 11:13 Instant Pot is a manual setting for just 45 minutes and it will 11:17 be done. So depending on how much time you have you can use 11:19 either one of those cooking methods. So next we are going to 11:25 take a look at a graphic that looks at some of the different 11:31 steps associated with plant based eating. I want to 11:34 introduce to you right now and we'll come back and talk more 11:36 about the individual steps in a few minutes. But the thing I 11:41 want to show you here that we have some steps here that I 11:44 have labeled 8, 9, 10, 11 and 12 11:46 and all of these are ways of eating plant based. But some of 11:53 them are better for increasing our insulin sensitivity than 11:57 others. The closer we get to 12 the more insulin sensitivity we 12:02 will experience. So we're going to talk about how we can take 12:06 these steps and start from wherever we are even if we 12:09 aren't plant based yet. We can start from wherever we are and 12:13 go through these steps to increase our insulin 12:16 sensitivity step by 12:18 step. So let's take a look at our next recipe. The ingredients 12:25 for our next recipe are starting with one bunch of collard 12:31 because this recipe is what I call Not So Southern Collard 12:36 Greens. It takes one bunch of collard, two cloves of garlic, 12:39 crushed, a tablespoon of oil, which is optional, and a 12:43 sprinkle of salt. Very simple, but delicious. So you want to 12:50 pick the nicest collard greens that you can find at the market. 12:54 You want to look for collard greens that aren't bruised and 12:56 have a nice deep green color to them. Of all the different 13:00 greens on your grocery store shelf, these are kind of like 13:03 the biggest ones. They're almost like little umbrellas they're so 13:06 big. But they have quite a thick stem on them so I cut the stem 13:12 out first so that it can cook a little bit longer so I'm going 13:15 do that first of all. So I just kind of lay them sideways and 13:23 cut out the fat part of the stem but don't throw them away 13:26 because the stems are an important source of fiber and 13:28 they actually have a lot of nutrition in them as well. 13:32 Collard greens are an excellent choice if you are on a budget 13:36 because collard greens are actually one of the cheapest 13:39 cruciferous vegetables. Cruciferous vegetables are all 13:44 of those vegetabels that are in the cabbage family and are very 13:48 rich in sulfur which is very important for maintaining our 13:53 health and for having the best metabolism and blood sugars. 13:56 So you can get a lot of the sulfur compounds from cabbages, 14:01 cauliflower, broccoli, but of all of those collard is the 14:06 cheapest. So you get a lot of bang for your buck here. And 14:10 with collard it's one of those things that you can actually 14:13 grow in our garden really easily So I would encourage you to 14:20 plant and grow collards if at all possible. They can tolerate 14:24 a pretty wide variety of climates and so they can be 14:28 grown in many parts of the country and many parts of the 14:31 world. They're a deep green leafy vegetable which means 14:35 they're very rich in the phytonutrients that are 14:37 important for your body. They're also very high in fiber. One of 14:42 the great things about fiber is that it helps to regulate the 14:47 blood sugars. So if you have trouble with blood sugars which 14:51 are often associated with problems with insulin and 14:55 insulin resistance then this is a really good way to go. I have 14:59 my pot hot, which is one of the secrets to oil-free cooking. You 15:03 can hear it sizzle as I put in the big stems that I cut up 15:08 pretty thin. And I'm just going to keep these moving in the pot 15:14 And then I'm going to add a little garlic to it pretty soon. 15:20 I'm just going to let those sear a little bit. I like to use a 15:27 garlic press. When you use a press on the garlic and crush 15:31 the garlic it actually releases more of the health-giving 15:40 portions of the garlic. Garlic is such a rich food. It helps to 15:44 fight cancer. It's an antiviral and an antifungal so it helps us 15:53 fight against infections. It's just a really powerful food. 15:57 So I just added just a little bit of water with the garlic 16:00 because I don't want the garlic to burn. The garlic will turn 16:04 kind of bitter tasting if you let it burn. So we want a little 16:08 bit of liquid in here, not very much. We don't want it swimming 16:13 in liquid. And while that's starting to cook I'm going to go 16:18 ahead and chop these big leaves just kind of coarsely. I might 16:25 cut them a few times lengthwise and then cut them crosswise so 16:30 that you kind of have bite size chunks. All the cruciferous 16:37 vegetables are very good for us one of the reasons being is that 16:41 their such a wonderful source of fiber. But collards of all the 16:46 different cruciferous veg... well I'm not going to put that 16:48 in quite yet. Let's let this soften just a little bit more. 16:52 I like to cook the stems longer than the leaves because it's 16:55 nice to have the stems tender and you don't want to overcook 17:00 the leaves. You will notice that I'm going real easy on the 17:03 amount of water that I'm putting in here because I want to make 17:08 sure that when I'm done that there isn't extra liquid in the 17:13 pan. There are a lot of water soluable nutrients in the greens 17:19 all the different greens and in the collards and if we have too 17:22 much water, we cook them in a large amount of water, a lot of 17:25 those water soluable nutrients get left in the water and we 17:28 don't end up eating them. So that can be a problem. We want 17:35 to get all the nutrition we can from it so making sure we don't 17:38 use an excess amount of water is important for that. Once you 17:46 notice that the collard stems are starting to soften and get a 17:50 little bit translucent you can add the leaves. And then you can 18:06 turn your heat down a bit, this one's I think already down to 18:09 its lowest. And if you need a little bit of water, it looks 18:15 like my pan's a little dry. It could use a little more water. 18:17 Just put in all the water you can. It only takes two or three 18:23 tablespoons at a time. So if you notice it getting a little dry 18:27 you can just add a little water and just check it because you 18:30 don't want it to scorch. Then you can put a lid on the pot and 18:34 just kind of let those collards steam for probably 15 minutes or 18:41 so. You want them to still have a nice color to them, but they 18:44 need to be tender. It's one of the coarser leafy vegetables and 18:48 they are usually more palatable if they're cooked till they're 18:52 tender. You know collards are rich in a substance we don't 18:56 find in a lot of other vegetables called 18:59 glucoraphanin which is something that helps to prevent leaky gut 19:03 syndrome. A lot of people suffer with leaky gut syndrome which 19:06 can be a precursor to things like food allergies. This also 19:10 helps to protect the stomach lining and prevents bacterial 19:15 growth. Collardss are also a very rich source of iron. So a 19:20 of people are anemic and think where can a get iron? Well 19:22 collards are a wonderful place to get iron. Keep checking your 19:28 greens. Make sure you add little bits of water if you need to as 19:32 you go along. So we will be setting this aside soon and just 19:38 let it simmer and also you'll notice as the greens wilt they 19:44 will release liquid as well. So pretty soon you'll have some 19:49 liquid in there that you hadn't added. When you have a lot of 19:57 fiber in your meal it helps your blood sugar to stabilize because 20:04 it allows the carbohydrates that you've eaten in the same meal to 20:08 be absorbed slower and as they go into your blood slower it 20:13 means that the insulin can take care of it, your pancreatic 20:16 insulin output can help it go where it needs to go and it 20:20 doesn't have to deal with large amounts of simple sugars all at 20:24 once at the end of a meal. When you do this it really kind of 20:28 flattens your blood sugar curve makes it much easier to control 20:32 blood sugars and can often make the difference in the amount of 20:36 medications that diabetics need. The more insulin sensitive they 20:40 are the less medications they will need. And often that is 20:45 also the way that you will provent long term complications 20:49 from diabetes and those related metabolic disorders. Okay, I 20:56 think we are ready to go to our next recipe and we will let the 21:02 greens finish cooking off camera Our next recipe is tri-color 21:07 Coleslaw. We start with two cups of green cabbage, sliced very 21:12 thin, two cups of red cabbage, sliced very thin, two cups of 21:17 carrots, grated or cut into matchsticks. And then a simple 21:21 dressing of a half cup of vegan mayonnaise, half a teaspoon of 21:25 celery salt and one teaspoon of seasoned vegetable salt. So if 21:31 you want to make your own vegan mayonnaise you can go to my web 21:35 site at TheHarvestCook.com and you will find a recipe for an 21:39 easy, very simple, homemade vegan mayonnaise and you can 21:44 also find a recipe for my vegetable seasoned salt which is 21:49 a nice salt seasoned with different herbs that I use for a 21:53 lot of different recipes and I will be using in this recipe. So 21:56 that's one of the places where you can find that, just under 21:59 the recipe tab on that page. So next we're going to be looking 22:04 at tri-color coleslaw. You can see what the three colors are, 22:09 the purple, the green and the orange. The colors tell us that 22:14 this is going to be a salad really full of phytochemicals, 22:17 all of which our body needs for best health. But another really 22:22 important benefit of these are the high fiber because once 22:27 again that's going to be helping us with insulin resistance. You 22:31 know, when we talk about insulin resistance what we're talking 22:34 about is that when insulin tries to get carbohydrates into the 22:41 cell of the body, the tissue cell, sometimes it has an easy 22:45 time of it. It's kind of like there's a wall and insulin is 22:49 like a wrecking ball. It's not quite so clumsy but if the wall 22:54 is thin and easily breached then the insulin doesn't have to work 22:58 hard to make a hole for the glucose to go in. On the other 23:02 hand, if that wall is very thick and very tall then insulin has 23:07 to work much harder to make an entrance for the sugar. When 23:12 sugar can't come out of your blood it circulates in the blood 23:15 and raises blood sugars and you run into problems like 23:18 prediabetes and type two and type one diabetes. The insulin 23:25 sensitivity that we're talking about today is important for 23:28 both diabetics, type one and type two, and the other types 23:34 as well because it doesn't matter what type of diabetes you 23:37 might be suffering from and we know that a large proportion of 23:41 the American population is at some stage of diabetes today. 23:46 It doesn't matter which type of diabetes, the more insulin 23:49 sensitive you are the less complication you are going to 23:54 have long term from those blood sugar issues. It means you will 23:57 have fewer problems with your kidneys, your eyesite. You're 24:01 likely to be able to keep your digits and legs and things like 24:04 that that we all would kind of like to preserve. And the 24:08 insulin sensitivity is a huge piece of preventing those 24:13 complications. Because you need fewer medications and your blood 24:16 sugars will be better controlled So here we are looking at two 24:21 kinds of cruciferous vegetables again. We have the red cabbage, 24:25 some people call it purple cabbage. I think it's just a 24:30 really beautiful color whether you call it purple or red. And 24:35 then we'll mix in the green cabbage and then we will add the 24:43 carrots. Carrots are high in beta carotene, helps your body 24:49 to make vitamin A which is needed for your eyesight, eye 24:54 health and many other functions. I'm just going to toss this a 24:59 little bit and then we're going to make a very simple dressing 25:02 with some of this vegan mayonnaise and we're just going 25:09 to add the celery salt and the vegetable seasonsed salt to it 25:13 Stir it up together and then we will toss it with the salad. 25:31 This is one kind of dressing you can use on this this salad. This 25:35 homemade vegan mayonnaise is much lower in fat than most 25:40 commercial mayonnaises and many other salad dressings. Now why 25:45 is fat important? Well guess what? Fat is the most important 25:51 nutrient when it comes to insulin resistance. When people 25:54 talk about prediabetes metabolic syndrome diabetes, they often 25:59 think about the need to avoid sugar. The the truth of the 26:04 matter is that your basic root problem has to do with getting 26:09 blood sugar into the cell and the think that contributes to 26:15 insulin resistance is not the amount of sugar you eat, it is 26:18 actually the amount of fat that you eat. You can take perfectly 26:23 healthy medical school students, put them on a high fat diet for 26:29 four to six weeks and turn most of them into diabetics just by 26:33 giving them a high fat diet. It's because fat goes into the 26:38 cell and it makes it much, much more resistant to insulin. So 26:44 then your pancreas has to work harder to make more insulin, to 26:50 make a bigger wrecking ball to get that hole in the cell wall 26:54 that the glucose can get into and so that is what really 26:59 raises your insulin resistance. So when you're looking to 27:02 increase sensitivity and improve your metabolism it is so 27:09 important to really watch the fat. And so you will notice that 27:14 the recipes we're doing today have low or no fat in them. 27:19 And that's on purpose. Because well we talked about insulin 27:24 sensitivity as it relates to prediabetics and diabetics but 27:27 it's not just for diabetics. In fact, do you that today 27:32 scientists are starting to refer to Alzheimers as diabetes type 27:38 three. Why would they do that? It's because it's associated 27:41 with insulin resistance just like prediabetes and regular 27:48 diabetes. In fact, we find that insulin resistance contributes 27:52 to high blood pressure. Sometimes that's a sign that you 27:56 are becoming insulin resistant. So if you would like to prevent 28:01 Alzheimers and have your cognitive function till the end 28:05 of your days you will want to be thinking about how to eat in a 28:09 way that will optimize your insulin sensitivity. Because it 28:14 affects so many parts of your body. Now let's take a look at 28:20 our next recipe which is an alternative salad dressing. 28:25 This is actually an oil free salad dressing. I call it 28:29 Lucia's Lemony-grette dressing because it's a vinaigrette style 28:33 and it takes one-third cup of oil substitute, two tablespoons 28:37 of lemon juice, a teaspoon of Italian seasoning, a teaspoon of 28:42 salt or to taste and a teaspoon of Braggs Aminos. I would add 28:46 the salt at the end so that you can actually do it to taste. 28:49 So for this no oil, no fat vinaigrette this is just a great 28:58 way to make a dressing that is oil free but still kind of has 29:02 that texture of an oil based vinaigrette and will kind of 29:06 stick to your salad instead of all kind of just dripping right 29:09 down to the bottom of your bowl. And the key to this oil free 29:15 dressing is this textured water. So this is where I need you to 29:19 grab your pen and paper because it's very, very simple. It is 29:23 one cup of water, bring it to a boil and add one tablespoon of 29:28 arrowroot that was mixed with a little bit of water. So you 29:33 dissolve the one tablespoon of arrowroot in like two 29:37 tablespoons of water, bring the cup of water to a boil. When 29:41 it's boiling get your whisk out and whisk in the pot while you 29:46 pour in the arrowroot and it will thicken and when it chills 29:49 you'll get this kind of oily textured material and it helps 29:56 to kind of feel slick in your mouth a lot like oil so you kind 29:59 of get the mouth feel. It's kind of interesting. But it's just 30:02 arrowroot and water. If you want to reference it you can always 30:06 go back to my website because this recipe is also on the 30:09 website. But it was so simple I just knew you could probably 30:13 write it down. So I take this oil substitute base and for this 30:17 recipe we're using a third of a cup. A full recipe will make one 30:21 cup for you. And I'm just going to add the Braggs and I'm going 30:27 the Italian seasoning and that's basically all you need with some 30:32 salt to taste for your viniagrette. You can vary this 30:42 in a lot of different ways. I would add the salt at the end 30:45 so that you taste it first and make sure that you don't get it 30:48 too salty. Just going to put some of that in right now. But 30:52 you can see that here you have a nice vinaigrette and it's got 30:56 a nice thickness to it so it feels like a salad dressing and 30:59 not just flavored water. So this is a really great way to dress 31:05 your salad without having to use a lot of oil. In fact, you don't 31:09 need any oil. And this can become a huge step in the 31:13 direction of becoming more insulin sensitive. Now there are 31:16 some variations. This is like just a basic recipe but you can 31:20 kind of change up the flavors by the things you decide to add 31:23 to it. So let me share some variations that you can use. 31:26 For example, you can leave the salt out and if you like to try 31:31 new things you can try you can try what's called ume vinegar or 31:35 sometimes called umeboshi vinegar. It's a Japanese pickle 31:39 juice and it's actually not a vinegar. I don't actually show 31:42 recipes with vinegar. But it's called vinegar, I think that's 31:45 how they translated it from the Japanese and it's actually just 31:48 the salty tart juice from a special Japanese plum pickle. 31:52 You can find it in the Asian section of a lot of stores. 31:56 Asian stores all carry it as well as many health food stores 31:59 and even some super markets. Sometimes you can even find it 32:01 at Walmart. So using umeboshi gives is a little bit of a 32:06 different flavor twist. It's a little tart and a little salty. 32:09 Something else you can do is add a teaspoon of garlic to it 32:13 and make more of a garlicky flavor. Or if you like it 32:19 sweetened I suggest using just maybe one teaspoon to this 32:23 amount of salad dressing of something called Just Date Syrup 32:28 and basically it's just medjool dates liquified. There's nothing 32:31 added to it, there are no free sugars. It's a whole food. 32:34 Nothing's been taken away. There's no refining but it will 32:38 give you that nice sweet flavor. Something else you can try if 32:43 you want to experiment is like is like a quarter to a half a 32:45 teaspoon of summac powder. You'll often find that in the 32:48 herb section of your grocery store and it's made from a 32:55 flower and it also has a bit of a tartish flavor that is nice on 32:59 salads. So those are different ways that you can kind of mix it 33:02 up and use different variations to make this a more versatile 33:08 dressing. But the real key is having that oil free substitute 33:11 as a base. So this is more of a clear dressing. You can use this 33:15 sort of a dressing on the tri color coleslaw or on other 33:19 tossed salads as well. Now I'd like us to look at that graphic 33:24 for just a minute or two and you will notice that eight is 33:31 completely plant based but it's the one that is least helpful 33:36 insulin sensitivity improvement. As we go up the numbers from 33:41 eight to 12 it will improve your insulin sensitivities. So at 33:46 eight for example you have 100 percent plant based. That means 33:50 you've already cut out animal products. If you're still in the 33:53 stage where you're eating animal products contact me and I can 33:56 take you through the steps one through seven that help you get 34:00 over to the plant based. Because a lot of times going step by 34:04 step is easier than trying to make some large change overnight 34:08 I think breaking it down into steps is just a much simpler way 34:11 to do it. So once you have eliminated animal products from 34:16 your diet you're ready for step eight where everything is plant 34:20 based, you're eating some breads higher glycemic index foods. 34:24 Those are things that raise your blood sugar quickly and dried 34:28 fruit. If you want to move on to the next step and become more 34:32 insulin sensitive then you want to think about avoiding 34:34 irritants, things that add inflammation to your body like 34:37 hot spices and cloves and things like that. You will want to 34:45 start eating legumes on a daily basis, some kind of bean or 34:49 lentils or chickpea or something every day because those are 34:53 super beneficial for improving insulin sensitivity. Once you 34:58 feel like you've mastered that step you might be ready to move 35:01 on to step 10 where you eliminate all refined foods so 35:07 there's no oil or no sugar but you've figured out by then, 35:10 you've learned hopefully how you can replace those things and 35:14 still really enjoy your food. Really limiting processed foods 35:18 still have some foods that spike blood sugars a little bit more. 35:23 But you can keep moving on. As you move on to 11 where you go 35:26 all unrefined and unprocessed and by that time about 50 35:30 per cent of your foods probably are because you're eating less 35:32 lots of vegetables and fruits. And many people find that by 35:36 that step they can normalize blood sugars. They can reverse 35:41 prediabetes. They can see their blood pressures come down. 35:43 There's a lot of benefit that you can see with every single 35:47 step you take. So I don't want anybody to be discouraged 35:50 because you are at any particular step because it 35:53 doesn't matter. You don't have to be at 12 to get benefits. I 35:56 just wanted to show you an idea of how step by step we can make 36:02 choices that really can impact our health for the better. If 36:06 you have questions about this or you want to contact me you'll be 36:09 able to do that with the contact information at the end of this 36:12 program. So you can get ready for that. So that kind of covers 36:18 if for our salad dressings. We're going to go to our last 36:23 recipe which is a Quick Stir Fry It calls for one cup of soy 36:29 curls, two cups of water, two teaspoons of vegan chicken style 36:33 seasoning, 1 tablespoon of light olive oil, one onion cut thinly, 36:38 two cloves of garlic, crushed, and two carrrots, peeled and cut 36:43 diagonally in very thin slices. You'll also need one stalk of 36:48 celery, sliced thinkly on the diagonal, two cups of green 36:52 cabbage, sliced into thin shreds two teaspoons of Braggs Aminos, 36:55 one teaspoon of chicken style seasoning (or to taste), and the 36:59 juice of a fresh lemon. This quick stir fry is a great way to 37:05 increase the number of vegetables on your plate as well 37:08 as getting a lot of nutrient dense foods in one place. And in 37:13 fact, because of the protein piece in this, this actually 37:16 could make a great one-dish meal We are going to start by taking 37:22 the soy curls. These are a dehydrated whole soy bean 37:25 product. You can get it on Amazon if you don't find it in 37:28 your local store even though a lot of local stores are carrying 37:31 it these days. And it makes a really nice chicken-like 37:36 substitute for the stir fry. I'm going to add the chicken 37:39 style seasoning to the curls and that way when they hydrate they 37:45 take up that flavor. I'm putting some hot water on them. And 37:53 then we're going to let them hydrate while we work on our 37:54 other vegetables. This is one of those dishes where you're going 37:58 want to slice and dice and prepare all of your ingredients 38:02 before you start the cooking process because it goes pretty 38:06 quick. One of the things I like about stir frys is that your 38:09 vegetables aren't overcooked. You preserve a lot of the colors 38:12 as well as a lot of the nutrients. It's kind of fun to 38:15 learn how to cut these vegetables. You will notice for 38:20 example that my onions are cut just into little circles. 38:24 Or they're not really circles. They're kind of like a moon 38:27 shaped. You just stand your onion straight up and down and 38:31 do thin slices and you'll get that cutting all the way around 38:34 your onion. For the carrots, it helps if everything is sliced 38:39 thinkly because it will cook faster and you don't want to 38:42 have to wait for thick chunks of vegetables to cook while your 38:47 onions and your garlic are just getting over soft. So there's 38:50 several ways you can do it. I like to use a mandolin and I 38:54 just peel a carrot, cut it down the middle vertically so it's 38:59 two thin pieces, hold it at an angle with my mandolin and just 39:05 slide it back and forth and then it gives you nice thin like 39:12 diagonals. So that's a really great way to get your thinly 39:18 cut carrots. You could also grater them but then they don't 39:22 quite hold their shape as well and your stir fry isn't quite as 39:26 pretty. Or if you good with a sharp knife, you can also just 39:30 do it with a knife. I'll show you how to do that with the 39:32 other half here. Put the flat side of your vertical carrot down 39:39 on your board and then just take little thin slices, like this, 39:47 and the diagonal just kind of adds some visual interest to the 39:52 vegetables and everything's not the same shape and of course you 39:58 can be as creative as you want. This is kind of a standard, 40:02 traditional stir fry cut. So with the celery we do the same 40:08 thing. I just take the celery stem on an angle and then just 40:13 slice just thinly and diagonally and you'll get all of those 40:18 attractive little green slices. So now we have everything ready. 40:27 I go ahead and start my pan heating. You want to start with 40:31 a pretty medium high heat and that will allow you to sear the 40:37 onions and the garlic and we just keep stirring it and then 40:41 we won't need to put any oil in. We'll use a little bit of water 40:47 if needed to keep things from sticking. I'm going to go ahead 40:53 and crush my garlic so I can throw it in as soon as I'm ready 40:56 for it. Now we're going to put in two big cloves of garlic. 41:14 A variation you can do to the quick stir fry is to also add 41:18 some finely chopped fresh ginger A tablespoon or so will add a 41:23 little zing to your stir fry and is a very nice addition. But if 41:27 you're in a big hurry, you don't have to have a lot of 41:29 ingredients. You can just kind of use what you have on hand. 41:32 So here's our garlic all ready. I'm going to turn this up just a 41:44 little bit. And you will notice at the beginning that the onions 41:48 are starting to sweat. They're starting to release water but it 41:53 might not be enough to keep it from sticking so you want to 41:57 really keep an eye on it using a non-stick pan will help you to 42:03 reduce even the amount of water that you need to use to keep it 42:06 cooking. Now because everything is sliced thinly we don't have 42:14 to let these cook very long. I usually add the things that are 42:18 the toughest or take the longest time to cook next. So like I'm 42:22 going to add the celery and I'm going to add the carrots. And 42:34 the cabbage cooks really fast so we're going to do that one last. 42:37 And I'm also going to add a little bit of water right down 42:45 here in the middle and put my garlic in that. You have to be 42:50 careful that the garlic doesn't burn because that changes the 42:53 flavor and it doesn't taste too good. Keep that moving. You just 43:04 kind of want it to get aromatic. You start to smell it and then 43:07 stir it into the rest of everything. And it's better to 43:16 add a small amount of water often than it is to add a whole 43:20 bunch and kind of get stuff swimming because then things 43:23 steam instead of sauteing. And that is a little bit different 43:29 technique, not as good for stir fry. I'm going to add just a 43:33 little bit as I see the bottom's drying up. When you add it then 43:39 kind of go around with your spatula and wet the whole bottom 43:44 of the pan and it kind of brings up any of the browning that 43:47 might have occurred. Keeps it from burning and puts a nice 43:51 flavor into your dish. We have here with the cabbage and these 43:59 different veges another really good high fiber dish, another 44:03 thing that's so excellent for your insulin sensitivity. And 44:08 this is a really nice way to do stir fry because most stir frys 44:13 have quite a bit of oil in them. But you can see that you can 44:18 make a really delightful stir fry completely oil free simply 44:21 by using this little dry pan technique. I don't even call it 44:26 water sauteing because I don't actually cover the bottom of the 44:31 pan with water. Just add little bits as I need just to keep it 44:34 from sticking, nothing more. You'll see there's still a 44:37 little moisture on the bottom of the pan, so we're good. And as 44:43 these start to soften we will add the soy curls. Let's see if 44:50 they're rehydrated. Yes, you'll notice that they're plumped up 44:54 nicely so we can put those in and we'll allow them to kind of 45:02 blend with this. And another idea is when you are soaking the 45:10 soy curls in the chicken broth you can also use the chicken 45:13 broth for the liquid that you need to add as well instead of 45:16 just water. So that's another option that you can do. But by 45:25 the time it gets to this stage you usually don't have to add 45:27 much more water. You can notice that things are starting to 45:31 sweat and to wilt a little bit. The carrots are starting to get 45:36 a little bit supple; they're not so crisp anymore. And personally 45:42 I really enjoy my stir fry when it's still kind of crispy, 45:48 there's some crispiness to it. Not raw, but not limp and not 45:53 completely overcooked either. So I think it's just about ready 45:57 to put in the cabbage. And then we'll go ahead and put in the 46:08 Braggs Aminos. And I'll basically just keep it stirring 46:24 until the cabbage is wilted. And once the cabbage wilts we are 46:31 done. Notice how the heat just brings out the beautiful colors 46:34 in the vegetables and the soy curls, because their made from 46:39 soy beans, really do give you a nice protein in this dish and 46:45 would make it a one-dish meal. You wouldn't have to have 46:49 anything else with this meal. You could just fill up as much 46:52 as you can eat of this until you were satisfied, not overdoing it 46:57 and you would find that you will not have to worry about having 46:59 too many calories or your sugar spiking. This is a really 47:03 wonderful dish for a diabetics and prediabetics. Maybe you're 47:07 not a diabetic or prediabetic but your still curious as to how 47:13 your insulin levels are doing. Well there are ways that you can 47:18 check that. On my website, if you go to the homepage you will 47:22 find that there's a button that says, Yes, I want the assessment 47:26 and what it does is it will allow you to download for free 47:30 an assessment handout that allows you to get your lab test 47:36 from your last doctor's appointment, do some real simple 47:40 biometrics, you know things like putting down your height and 47:43 your weight and figuring out your BMI and some things like 47:47 that, body mass index, by the way. But you can do all of that 47:51 just following the directions in that handout and give yourself a 47:56 score that will give you a really good idea of what are 47:58 areas of health that you might want to address to optimize your 48:04 health and to prevent any problems with insulin 48:07 sensitivity. So I just wanted you to know that you have that 48:12 resource available. Now you can see that things are starting to 48:18 soften up pretty nicely. I think we're just about done with the 48:23 cooking stage of this particular dish. Things are just kind of 48:29 still crispy, not totally limp. And the color is still really 48:35 nice. So here we have a beautiful stir fry that you can 48:39 use. If you want to add to it a side of rice, whole grain brown 48:44 rice is something good that you can do. But you can use this and 48:52 you can vary it. Use your own creativity. You can add 48:54 different vegetables to it. You can change the proportions of 48:58 the vegetables. You can add, for example, zucchini or egg plant 49:02 slices or you could add more onion or more garlic or more 49:09 celery. You could add some green leafy vegetables as well if you 49:13 prefer. So there's a lot of things that you can do to kind 49:16 of mix it up. With these simple recipes that we've talked about 49:20 today it is really easy to make variations. They aren't recipes 49:26 that you have to follow to the T for them to turn out. You'll 49:30 want to make them the way they're written once so you know 49:33 what they're supposed to be like and then you can play with them 49:35 and do different things. But I really want to encourage you to 49:39 think about as you've heard the different things we've talked 49:42 about today in regards to the importance of becoming insulin 49:47 sensitive and some of the real good ways we can do it, think 49:51 about how you can use this in your own life. Is there 49:56 something you could do to increase your insulin 49:59 sensitivity. Is there somebody you know who you might want to 50:03 share this program with. Because maybe they need to hear what we 50:06 talked about today. Many doctors today are not going to tell you 50:10 much about how to eat for insulin sensitivity because it's 50:14 not part of their training. They're never told how to do 50:18 that. So I would just invite you to, if you really enjoy doing this, 50:22 to think about learning to do more of this insulin sensitive 50:27 type cooking. I actually do cooking programs twice a month. 50:32 And you can get into that art and science of plant-based 50:37 cooking club as well if that's something you're interested in 50:40 doing. Because then we just cook together and I do it on Zoom 50:44 and you can be in your kitchen cooking as I'm in my kitchen 50:50 cooking. And we have a great time together. And all of the 50:53 things we cook are things that are going to carry you along 50:56 that path to the healthiest, most insulin sensitive type of 51:02 eating. So let me know if that's something that's interesting to 51:04 you, feel free to contact me. There are more recipes on my 51:10 website as well as the ones that I shared with you today. So 51:14 there's all kinds of resources that can help you take the next 51:18 step as you move forward. So I just want to say thank you for 51:22 being with us here today. We are going to take a look at how you 51:27 can contact me and then we will review all of the different 51:31 dishes we have seen today. 51:36 ♪ ♪ 51:41 Did you like the recipes that you saw on today's program and 51:42 want to know more. You can write to Lucia Tiffany at 3844 Grizzly 51:47 Creek Road, Oroville, CA 95965 You can also text her at 51:55 (530)712-3664 That's (530)712- 3664. You can also visit her 52:05 website at LuciaTiffany.com. That's LuciaTiffany.com or 52:10 e- mail her at Lucia@LuciaTiffany.com 52:13 That's Lucia@LuciaTiffany.com 52:19 ♪ ♪ |
Revised 2022-02-15