Participants: Nyse Collins (Host), Brenda Kemp, Evita Tezeno, Raginee Edwards
Series Code: TOP
Program Code: TOP000006
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00:01 Have you ever wondered how to prepare healthy food
00:02 that actually taste good. 00:04 Well, stay tuned while Evita Tezeno, Brenda Kemp 00:07 and yours truly Nyse Collins, show you just how to do it 00:10 and give you a taste of paradise. 00:40 My name is Evita Tezeno. 00:42 And my name is Brenda Kemp. 00:43 Thanks so much for joining us today. 00:46 And today we are gonna be making Open Face Tacos. 00:49 Brenda, my favorite is Tex-Mex food. 00:53 Oh, I just love Tex-Mex food too, 00:55 especially the refried beans. 00:56 Yes, but you have 00:59 the refried beans and it's fried. 01:02 Yeah, that is a bit of a problem. 01:04 Yes, but today we are gonna be making refried beans, 01:08 without the beans. 01:09 How is that possible, Evita? 01:11 Well, we use sunflower seeds and we use sun dried tomatoes 01:15 to make it, give it that consistency. 01:19 And we use other spices to give it that Tex-Mex flair. 01:22 Wow, that sounds delicious. 01:24 So let's begin our recipe. 01:55 So let's begin with our sunflower seeds. 01:58 Okay. 02:00 Now have these sunflower seeds been soaked? 02:02 Yes, these sunflower seeds have been soaked overnight, 02:06 to make it a little more creamier 02:11 and easier to digest and also, 02:15 it also makes the beans 02:21 so much creamier, 02:23 yeah, when you do that. 02:25 We have the sun-dried tomatoes, 02:30 the cayenne, 02:34 salt, 02:37 lemon juice, 02:42 green onions 02:46 and jalapenos. 02:49 Love the little spiciness of the jalapenos. 02:51 Do we need to add that? 02:53 Oh, we have to add the garlic. 02:54 Forgot the garlic. 03:00 Garlic, just add so much flavor to food. 03:04 Okay, and then we will process it. 03:18 I'm gonna have to coarse it alone a little bit. 03:25 So again, this is going to be the refried beans? 03:28 Yes, yes, and it also has almost 03:32 a meaty kind of texture as well. 03:53 Okay, Brenda, let's make the sour cream now. 03:55 Okay. 04:24 So let's begin with the sunflower seeds, 04:30 and olive oil, 04:36 onion powder, 04:40 nutritional yeast, 04:45 water, 04:49 yes, press that clove of garlic for me. 04:52 Okay. 04:55 Thank you, Brenda. 04:57 Again, garlic is great for flavoring food 05:02 and I only use fresh. 05:06 We used onion powder instead of fresh onions in this recipe, 05:09 because onions tend to be 05:11 a little overpowering for this recipe. 05:13 So we use the onion powder instead. 05:18 And now we blend. 05:51 So now let's build the tacos. 05:53 Okay. 06:01 You start with lettuce leaves, romaine lettuce leaves. 06:08 And get those refried beans. 06:13 And this is a wonderful treat, 06:16 especially when you're trying to lose weight, 06:18 something quick and easy and fun, 06:20 you start with the refried beans, 06:25 and you just spread them over the romaine lettuce leaf. 06:31 Let's use the spoon, 06:32 I think that'll be a little easier. 06:35 Let me get a try at this. 06:36 Okay. 06:39 And that's your base. 06:43 This really kind of look like your fried beans. 06:44 Yes, they do. 06:46 And the flavor is fantastic. 06:49 I'll do that one for you. 06:53 And what's so good about this, Brenda, 06:57 is that most tacos are fried, 07:00 the shell is fried, it's corned. 07:03 And these, you are using romaine lettuce, 07:06 so you're not using anything fried. 07:09 I hear a romaine lettuce is very good and nutritious. 07:12 Yes, it is. 07:13 It's better to eat than iceberg lettuce. 07:17 Iceberg lettuce is into calories. 07:21 Well, it's really no calories at all. 07:22 It's just water. Basically water. 07:24 Yeah, basically water. 07:27 So now we'll add the spinach, 07:35 and start on adding those tomatoes. 07:38 Tomatoes. Yes. 07:45 Look how beautiful that is. 07:48 It does look good. 07:50 Green onions, 07:57 and let's use some of that sour cream. 08:02 That actually does look like sour cream. 08:04 Yes. 08:05 Can I use your spoon there? 08:08 Yeah, that's fine. 08:12 And you just kind of drizzle the sour cream on top. 08:22 This looks good. 08:23 Yeah, this is a good summer food too, 08:26 especially when it's hot outside, 08:28 this is very hydrating. 08:33 So now we have it, open face tacos. 08:37 That looks great, Evita. 08:39 Tacos without the crunch. 08:50 Fill your plate the right way. 08:52 Now I didn't say weight, but hey, that may be a point, 08:55 that we need to fill our plate at the right weight too. 08:58 But we're gonna show you how to fill it the right way. 09:00 So you don't have to worry about the weight, 09:02 especially when you're eating good food. 09:04 So today we have a special program lined up for you, 09:07 and we have a special guest as well. 09:10 Her name is Raginee. 09:11 Raginee, how're you doing? 09:12 I'm doing well, thanks. 09:14 Excellent, Raginee is one of our associate 09:15 as she is a expert in the field of learning 09:16 how to balance things. 09:18 She's written periodicals, 09:19 different periodicals for different magazines 09:22 and helping us to understand this. 09:24 Now we realize, Raginee, 09:26 that a lot of people have the problem with learning 09:28 just how to portion their meals 09:30 or to fill their plate the right way. 09:32 Many times I guess they fill it up too much, 09:35 you know, there is that also fill it up 09:37 and let it overflow. 09:39 Well, that doesn't come in terms of food, 09:41 we need to fill it up, but just don't let it overflow. 09:44 And so sometimes, we also have people 09:46 who doesn't fill it up properly. 09:48 They may fill it up with good items, 09:50 but they don't fill it up the right way. 09:51 And so I think that 09:53 we'll be able to share a little bit here today, 09:55 so that all of us can receive the blessing 09:58 because you all are ready, if you're alive today, 10:01 I know a lot of times people say, 10:02 I'm not eating good, I'm not eating this or that, 10:05 but if you're alive today, 10:06 you must be doing something good today. 10:08 All right, so don't get down on yourself, 10:10 what we're gonna do, 10:11 you just need to make, or all of us, 10:13 we all need to make some adjustment, 10:14 change this old saying, change is not easy. 10:18 Have you heard that before? Yes. 10:20 Change is not easy. 10:21 So all we want to do is make one or two adjustment. 10:22 But what's the issue with people 10:25 in filling up their plate the right way? 10:26 Why is it so important for us to do that properly? 10:29 Well, one of the reasons would be, 10:31 you want to make sure that 10:32 you're not getting too much of one nutrient, 10:35 too little of another nutrient. 10:36 Not only that but you won't wanna have too many calories, 10:38 too much of any nutrients, 10:40 still calories, calories are calories. 10:41 So those are the two basic things. 10:43 Those are the items, 10:45 but what happens if it's good food. 10:47 Can you mess up by filling up your plate? 10:49 Is there a wrong way, 10:51 when we look at good healthy food? 10:53 Yes, there is still temperance, 10:55 even when we have good food, 10:57 so we still want to have a proper balance 10:59 of even the good foods. 11:00 Okay. 11:01 And that's one of the items 11:03 that we'll focus on throughout our program, 11:05 of putting things in order and decency. 11:08 Also how to follow a schedule which is crucial. 11:11 And so today, we're gonna look at two main items, 11:14 they're two meals that we need to do. 11:16 All right. 11:17 Now I know there people say, 11:19 you should five or six times a day, 11:20 we will talk about that on another program 11:21 but we're just gonna focus on the two most important, 11:24 what are those two most important meals that 11:26 we all should have on a daily basis? 11:29 Well, we are to start our day out nice, 11:30 we have to have breakfast. 11:32 Never leave home without it. Never leave home without it. 11:33 Breakfast is crucial, crucial, crucial. 11:36 You mess up on breakfast, then you're off... 11:37 Downhill from there. 11:39 You're off for the rest of the day 11:40 and what else do we gonna look at? 11:42 And then we're gonna look at lunch. 11:43 At lunch, all right. 11:44 Now you like the lunch expert, you know, I have to say, 11:47 she loves lunch and always cooking and stuff like that. 11:50 And she does the presentations for that. 11:53 I'm gonna focus on breakfast because it's very important 11:56 that you never leave home without breakfast. 11:59 This is crucial, crucial, crucial. 12:01 So how do we portion out our plate, 12:04 the right way when it comes to breakfast. 12:07 This is what we're gonna look at here. 12:09 The key is always having three parts to every meal. 12:13 Right there you see just about two parts 12:15 but let's explain real quick, Raginee. 12:18 Why is it important for us...? 12:21 What are the three parts that every meal first 12:23 before we even learn how to portion our plate? 12:25 Well, first we have to have our non starchy carbs. 12:28 Our non starchy carbs, okay, 12:30 so we got to have carbs, all right, 12:32 so we have to have carbs, another part is what? 12:36 Then we have our starchy carbs. 12:37 Then our starchy carbs, all right, 12:39 so we have starchy carbs and non starchy carbs. 12:42 That's a nice way, 12:43 I'd like to put it, fresh items, 12:45 so you have one item which is always fresh, 12:46 which could be what? 12:48 Fruits... Fruits, vegetables. 12:49 Or veggies so always first part, 12:52 always have something fresh on your plate. 12:54 Yes, yes. 12:55 All right, so that could be breakfast, 12:57 you have fruits or lunch which is veggies. 12:59 And then you said the starchy carbs, 13:02 which is some form of a grain, okay. 13:04 Right, yes, whole grain. So we always... 13:06 what? Whole grain. 13:08 Whole grain, there's a lot of grains out there. 13:10 But not all of them are whole. 13:11 So we have to have some kind of a whole grain, 13:14 so this is the second part of the meal 13:16 and then the last part should be some kind of a... 13:18 Protein. 13:20 Protein/fat or something of that nature... 13:21 Yes, yes. 13:23 Which is crucial. 13:24 Protein/fat. 13:27 Don't mess up with this because... 13:29 and, you know, what something is really, 13:30 is really weird. 13:32 Everybody is concerned, I'm not eating enough protein. 13:36 When was the last time we ever heard of somebody 13:39 be in a hospital for lack of protein? 13:42 Protein is not an issue here. 13:44 The issue is maybe doing too much of it 13:47 or the issue may be what kind of proteins we're choosing, 13:51 so we have to look at those items and, 13:54 you know, instead of all jargon and stuff, 13:57 let's get to that meal 13:58 and we're gonna get some breakfast 13:59 which you should never leave home, 14:01 if you left home without breakfast, 14:03 turn around, pull back and get your breakfast. 14:06 Or if you didn't have it at home, 14:07 make sure you bring it with you. 14:09 So we're gonna give you these three parts, remember. 14:11 Something fresh, some kind of a grain, 14:14 starchy grain and some form of a protein/fat. 14:18 This is very crucial, 14:20 so let's look at an example of breakfast here, 14:23 one of my favorite is that 14:24 the tropical detoxifying fruit salad. 14:27 As you see here, we have the pineapple, 14:30 we have pineapples in here, we have kiwis, 14:32 pineapple good for the stomach, kiwi good for immune system. 14:35 You have the mangoes as well. 14:37 Mango is crucial for the skin, 14:38 so you could be so fresh or so clean. 14:40 Now how should we do it, 14:42 we should fill about half of our plate. 14:44 Now this is not your average plate. 14:46 What is the average plate because... 14:48 6 to 9 inches. 14:49 6 to 9, we have about a 12 inch here, 14:51 about a one foot, a two foot, but this is breakfast. 14:54 But they said breakfast, eat breakfast like a what? 14:56 Like a king. 14:57 Like a king, so why I can't I have, 14:59 you know, a little extra, but wait a second. 15:02 I guess like you said, everything in what? 15:04 Moderation and temperance. 15:06 But I'm just have this big plate here, 15:07 because we have a lot of items, so at least half of our plate, 15:10 my plate here this morning is filled with fruits. 15:13 Now you can do to tropical detoxifying fruit salad 15:16 or you can just choose a fruit of your choice. 15:19 You decide what fruit works best for you. 15:21 You like apples, enjoy apples. 15:23 You like grapes, enjoy grapes 15:24 but make sure it's at least what? 15:26 Half, okay. Half of your plate. 15:27 And it should be about maximum three to four fruits. 15:30 If you do too many different types of fruits, 15:32 it brings a little confusion there. 15:34 So we want to find a nice balance, right. 15:35 Yes, yes. 15:36 In the fruit items, so we got half there. 15:39 So this is considered a fresh item. 15:41 This is part number one. 15:43 Always another thing is, in the digestion of food, 15:46 we want to eat in a order of digestion. 15:48 Now explain to us just a little bit, 15:49 the order of digestion, 15:51 like so, is there a rule that we should eat in a certain way 15:55 in the order of digestion? 15:58 Well, it would be best to start with that fresh fruit. 16:02 Okay, so fresh item. 16:03 Now we all heard that. 16:05 It's key to start with a fresh item. 16:07 For those who've done it the other way, 16:10 you've experienced the effect. 16:12 You ever went to like a setting 16:13 when they have a lot of food and stuff like that. 16:15 Yes. 16:16 And you eat all your food, and you're having a good time 16:18 and then you get a dessert. 16:19 Yes. 16:21 What's the dessert normally? 16:22 Probably some fruits. Right. 16:25 It's like summertime they go crazy 16:27 over watermelon and cantaloupe, 16:29 wintertime, what kind of fruit they do, 16:31 I don't know if there's a wintertime fruit. 16:33 But whatever it is, 16:34 we always finish off with fruit. 16:35 And if you notice what happens in like a hour 16:37 or something later. 16:39 You're like, 16:40 and you have there's like tingling sensation 16:43 and you just had some watermelon 16:44 but it comes back up tasting spoilt and rotten. 16:47 Or you have some grapes and it's like, 16:48 man did I drink wine or something of that nature. 16:50 What happened is because the other foods 16:54 that Raginee was sharing with us, 16:56 you know, they're what? 16:57 The grains and the proteins and fat, 16:59 they take little bit longer to digest. 17:01 You already knew that, 17:03 if you only have breakfast of just fruits. 17:05 What's gonna happen in a hour or two? 17:07 Oh, I would be hungry. 17:08 You'd be starving. I'd be hungry. 17:10 Because fruits are digested much quicker 17:12 because they digest in the stomach, 17:14 it breaks down because they are water based. 17:17 So when you start having other items 17:19 which will have fats and different items like that, 17:21 they take a little bit longer. 17:22 That's why it's key and portion your plate to make sure 17:26 you just don't have fruits for breakfast. 17:28 Because in about a hour and a half, 17:30 you're gonna be like-- 17:31 Yeah. 17:33 Get me something else to eat, you know, 17:34 if somebody's too close you may even 17:35 bite them or something, right. 17:37 So we don't want to do that. 17:38 We want to be out of jail, not in jail. 17:40 So we're gonna move forward, now so we have the fruits 17:43 and a next part of it should be some form of a... 17:47 Grain. 17:48 What kind of grain did you mention? 17:49 Whole grain. 17:51 A whole grain 17:52 and so what we have here is the crispy, golden granola 17:55 and this is crucial because it's a whole grain because, 17:57 what were some of those ingredients 17:59 that you put in there, Raginee? 18:00 We have whole grain oats. 18:02 You have whole grain rolled oats. 18:03 Whole grain flour. 18:04 Whole grain flour, whole wheat flour. 18:06 We have bunch of nuts in there. 18:08 So you had a couple of nuts and items like that. 18:10 So we have our starches here that is crucial now, 18:14 but here is the thing. 18:16 Don't stop breakfast. 18:18 No. 18:19 This is just the first two parts, 18:20 but how many parts is there again? 18:22 We have the third part. 18:23 We have the third part to breakfast. 18:25 And that part as you said was the... 18:27 Protein fats. 18:28 Proteins and fats. 18:30 So what is that last part, 18:32 and you have some examples here. 18:34 Finish off with a handful of nuts. 18:36 Nut of your choice, you know, 18:38 so right here we have what? 18:40 We have walnuts, okay. 18:41 You know, it's pretty cool, 18:43 I love to always share this with people. 18:44 You have the walnut, 18:46 what organ does that look like? 18:47 The brain. 18:48 It looks like the brain. 18:50 So walnuts are good for the brain. 18:51 Brain. 18:52 Anybody stressed out lately? 18:54 Eat some walnuts. 18:55 You have a little anxiety, eat some walnuts. 18:57 You're depressed, no problem, eat some walnuts. 18:58 But or you can have some Brazil nuts as well. 19:01 But what you want to do, you just choose one nut 19:03 and usually how much should we have? 19:05 Just a handful. Just a handful. 19:07 But your handful looks a little heavy there, 19:10 you know, that's a lie. 19:11 So we like to do what. 19:13 Close fist upside down 19:15 because some of us do in hands full, 19:17 some of us doing can full, 19:19 some of us walking to work with a bag full. 19:21 Very true. 19:22 Too much and we wonder 19:24 why the blessings are just overflowing. 19:25 Right. 19:26 All right, so just the handful of nuts upside down. 19:28 If you go like this, 19:30 you're trying to squeeze in five more Brazil nuts. 19:31 I see how you're doing out there. 19:33 No extra blessings there, all right. 19:35 So that right there now would hold me for about, 19:38 how long would this complete meal hold me for? 19:43 I would start getting hungry four, five, 19:45 even six hours with this kind of a meal. 19:46 Four, five, even six hours. 19:47 If you eat this thing, you're bursting at the seams, 19:49 you're good for four, five, six hours 19:52 as Raginee mentioned. 19:53 But then, now after breakfast is done. 19:56 But, you know, sometimes people don't want to eat that. 19:58 They like savory items, so watch this, 20:00 you can even have a little unsausage right there. 20:02 That look so good. 20:03 A little gravy, no problem. 20:05 You want gravy, enjoy the gravy. 20:06 Just make it yourself and we have the unsausages there 20:10 which you can make, no need for baking 20:11 and all these other sausage are the items 20:14 or turkey sausage and stuff. 20:15 You can make your own. 20:17 This is really simple and easy and you can have a savory, 20:19 I like savory breakfast, right. 20:21 So we can have that as well and that will go in place 20:26 of the crispy, golden granola. 20:29 So you saw how we just did a little swap there real quick. 20:31 Yes, yes. 20:32 And so you still have your what... 20:34 What would you call it? 20:36 You have your starchy carb or your whole grains. 20:38 Starchy carb or your whole grains. 20:39 And this is considered a well balanced breakfast. 20:43 But breakfast is not the whole day, 20:44 because I can't live on one meal a day. 20:46 We need a second meal. 20:47 You are the expert in the second meal, 20:48 we are, this is lunch time, I'm at work, 20:51 I'm hungry, I'm starving, 20:52 how can I portion my meal at lunch? 20:57 I would just love this plate. 20:58 You get a 6 to 9 inch plate. 21:01 you want to look, cut that in half, okay. 21:03 You have half of that your fresh vegetables, 21:06 just like I've talked about your fresh vegetable, 21:09 we have a nice salad here 21:10 with some radish and beets, some carrots. 21:13 And then we just have a one-quarter of our plate 21:16 with that starchy carb, a whole grain brown rice, 21:19 doesn't that look good? 21:20 That is amazing, 21:21 but wait a second, wait a second. 21:23 I have my salad but that salad looks a little dry. 21:27 I need a salad dress or somebody give me something 21:29 that help it flow or whatever. 21:31 So you just put some lemon, this is crucial now 21:34 because it's the salad dressing that's put 21:36 now are hurting on the people. 21:37 Yes, yes, for sure, for sure 21:39 because we have those creamy dressings. 21:41 I mean, this salad, there's nothing wrong with this salad, 21:43 but you can add a few hundred calories 21:45 just putting on those creamy dresses, 21:47 especially in the oils, the fat, yes. 21:49 So you're telling me, I'll portion my plate properly 21:51 but I could still be doing myself injustice 21:53 just by adding a little salad dressing. 21:54 Those add-ons, those add-ons can add on. 21:57 And so watch this, I like a little add-on 21:59 because I just can't have no lemon, 22:01 I mean, I need a little salt, 22:03 so what we encourage people, 22:04 just a little pinch of salt is not gonna kill nobody, 22:07 enjoy that because I could imagine 22:09 how much salt that those dressings have. 22:10 Oh, yes. They're loaded. 22:12 And they've quite a bit of sodium in there, you know. 22:13 Right, right, yes. 22:15 And I even want to add a little garlic powder, 22:16 a little onion powder, 22:17 just to make that really nice and savory. 22:19 Just don't speak to me after, but that's fine, no problem. 22:22 Just stay right here. It's cool. 22:23 You keep your distance. 22:25 So we have the salad, you said, 22:26 and one quarter was the whole grain. 22:28 Whole grains and then 22:30 we have another quarter here of our protein. 22:32 Okay, so you got the black-eyed, 22:34 some people call it cowpeas. 22:36 Anybody like black-eyed peas? 22:38 I don't know about you, but I love them. 22:39 And you mentioned here that it was crucial, crucial, 22:42 the black-eyed peas because they are one 22:45 in the highest sources of folic acid. 22:50 So let's go ahead and get as much as we can, enjoy them. 22:53 Anybody like black-eyed peas, enjoy them, go right ahead 22:56 and we... 22:57 so we have that with the what? 22:58 We have that with the flaky brown rice as well, 23:00 very simple, very easy. 23:02 Is that gonna hold me 23:03 or do I need something to follow that? 23:05 No, this will hold you. Okay, okay. 23:06 But you know what I like about this is, 23:08 you know lot of times we think about measuring our food. 23:11 You know, weighing, measuring points, 23:13 there are different things that people use. 23:14 This is just such a simple method 23:16 because you're just looking at your plate, 23:17 it's very visual. 23:19 You have half of your plate with the non-starchy carbs, 23:21 your vegetables, and then you have a quarter here 23:23 with those starchy or the whole grains, 23:25 you have a quarter there. 23:26 Just makes it simple. 23:28 So something fresh, some kind of a grain 23:29 and some kind of a bean or something like that. 23:31 And you see that visual. 23:32 And then, matter of fact, 23:34 you see because I need a little fat, 23:35 I need to keep some size or stuff like that, 23:38 so then we'd just go ahead and we'll do a handful of nuts, 23:41 just to finish that. 23:43 That's right. 23:44 And you know what the funny thing is, 23:45 if you try this at home or at job or at work, 23:48 you will find that you don't even need to eat 23:49 three, four, five, six times a day. 23:51 You could just eat twice a day, 23:53 well balanced meals 23:55 and night time you would not be hungry, 23:56 but the key is when we get home at night though, 23:58 we got to go to bed. 24:00 Because the longer you stay up, you know, 11, 12 o'clock 24:02 and you feel like somebody just gave you 24:03 a upper cut to your stomach. 24:05 Yes, so true. 24:06 And that's because you're burning more energy, 24:07 so that's why you get that hunger pang. 24:09 So if you could get to bed before that hunger comes, 24:11 then by God's grace, twice a day, 24:13 and matter of fact, 24:15 one lady was following just a simple plan 24:16 and you were even telling me, 24:18 it was you that told me that, 24:20 did she change her food, did she eat this way? 24:22 Not necessarily, not necessarily. 24:24 So what does she eat then? 24:26 Because there's three parts here, 24:28 I mean, if she's not following it, 24:30 how did that work for her? 24:31 Well. 24:32 Or how can we all get started on this? 24:34 What I like about this is you don't have to start with, 24:37 let's say you're not into the whole grains, 24:39 or you just haven't gotten there yet. 24:40 That's something that you want to do, 24:41 but you haven't gotten there yet. 24:43 Let's say that you do like your white rice still. 24:44 Let's say that you still, you know, like your meat, 24:47 you still like, 24:49 you still like all those things. 24:50 Okay, that's fine as we start, but a great place to start is, 24:53 just putting it where it goes on the plate. 24:55 You know, a lot of times we get that white rice 24:58 and it's most of our plate, half of our plate, 25:01 but if you put that white rice just right there 25:02 on the corner of the plate, 25:04 you're still balancing the calories, 25:06 you're still putting those nutrients where they belong. 25:09 So that's still gonna be an immense help to you 25:12 because a lot of times we have, 25:13 let's say the rice comes all the way over here, 25:15 the meat's all over here 25:17 and we have a little sided veggies, 25:19 maybe, you know what I mean. 25:21 So even if they're eating it the way, 25:22 let's say they just like broccoli. 25:23 Okay. 25:25 Then they can make sure 25:26 instead of having that side of broccoli, 25:28 they have half of their plate with broccoli. 25:29 Very nice. 25:30 So it's trying to kind of get an idea of where it goes, 25:32 how it goes and that's gonna make a big difference. 25:35 So the key here then is not only just 25:39 the type of food that we're eating, 25:41 it's how we actually portion the food that we eat. 25:43 Right, yes, yes. 25:45 And so if we could just get these little things to try, 25:47 I mean you don't have to do every thing overnight, 25:49 but just try one thing. 25:50 Like she said, portion it out, 25:52 many times we put the salad on the back burner. 25:54 We gonna have to put the salad in the driver seat now, 25:56 all right. 25:57 And next to that driver, 25:58 we gonna put a little whole grains 26:00 or something like that, whatever carb you were using. 26:02 Matter of fact, there's one right here, 26:03 that I think would be a good switch 26:06 and it's just a simple item as a baked potato. 26:08 Right. 26:09 Now baked potato gets the bad rap, 26:11 as I see that there, 26:13 just about all day we always say but it adds on what, 26:15 fat and different items like that, I disagree. 26:18 The potato is very humble, kind, loving 26:22 and he just wants to give you vitamins and nutrients. 26:24 But what we do to him is what caused the problem. 26:27 We'll take that baked potato, 26:29 what are some of the things that they put in there, 26:30 how does that affect us? 26:32 Well, I mean the baked potato itself is usually 26:34 under about a 100 calories. 26:35 So it's really not a lot of calories to begin with. 26:37 But when you add things like butter, 26:39 your sour cream to that, that's gonna add on. 26:42 I mean, those things themselves 26:43 have more calories than baked potato itself. 26:45 This is true. 26:46 And if you have tuned in to one of our other programs, 26:48 you would have seen me make some 26:50 nice little cheese sauce and stuff. 26:51 Why don't we make that, 26:52 use that little cashew cheese that we made? 26:54 You could put that over your baked potato 26:56 and enjoy yourself. 26:57 Now lot of times, people think 26:58 when it comes to health and stuff like, 27:00 they have to eat less, I'm always hungry 27:02 and I don't have enough energy as though, that's not true. 27:04 No, oh, no. 27:06 You can enjoy yourself and do that 27:07 and the key is just balancing out properly. 27:10 Now even when you do eat the right food, 27:12 there are certain things that we want to try to avoid. 27:15 And here's one way 27:16 that we don't want to force in our plate. 27:18 What you got there, Raginee? 27:19 Because you told me you were hungry. 27:21 I love mac and cheese, 27:22 so I'm just gonna power on that mac and cheese. 27:23 You know, and one thing that get us too some times, 27:25 is we get that burst, and that we're powered on. 27:28 Now you mentioned, look at this plate, 27:30 this is not portioned properly. 27:31 No. 27:33 And you all already know this 27:34 and this is a good healthy cheese. 27:35 Yes. 27:37 But it's not a balance. No. 27:38 I see no greens on here, I don't see anything 27:40 and then we try to give the beans a back burner. 27:41 But if you just try the simple things 27:43 that God has given you, says they were confused, 27:45 it will confound the wise, 27:47 but it will set God's people free 27:48 and you'll be healthy. 27:50 Just find a nice balance and temperance in all things, 27:52 but moderation as well. |
Revised 2016-08-04