Participants: Nyse Collins (Host), Leslie Jackson Smith, Brenda Kemp, Evita Tezeno
Series Code: TOP
Program Code: TOP000013
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00:01 Have you ever wondered
00:02 how to prepare a healthy food that actually tastes good? 00:04 Well, stay tuned while Evita Tezeno, 00:06 Brenda Kemp and yours truly, Nyse Collins, 00:08 show you just how to do it 00:10 and give you A Taste of Paradise. 00:30 My name is Brenda Kemp. 00:31 And my name is Evita Tezeno 00:33 and we are so glad you joined us today. 00:36 Today's program, we're gonna be making smoothies 00:38 and doing a lot of juicing. 00:40 Evita, do you love juicing? 00:43 I love juicing. You know, juicing is detoxing. 00:45 You could... It really lets your body rest 00:49 by doing some liquid foods. 00:51 But its high nutrients are power packed. 00:54 Great. 00:55 What we're gonna do a smoothie first 00:57 and that smoothie is called a Delightfully Green smoothie. 01:02 So what are the ingredients 01:03 for our delightfully green smoothie? 01:06 A half frozen banana, one cup of frozen peaches, 01:11 one large handful of spinach, a half a cup of soaked dates, 01:16 one cup of water and four ice cubes. 01:19 So let's begin our smoothie recipe. 01:23 You know, you should get a pound of greens in a day. 01:26 A pound of greens in a day? Yes. 01:28 Well, how about a handful of spinach today? 01:30 And the way you get your greens in, 01:32 is to do smoothie, smoothies and juicing. 01:36 That is correct. 01:37 Yes. 01:40 So you want the peaches or...? 01:41 I'm gonna add some water. 01:42 Okay. 01:45 Just a little bit so we can get our blender moving. 01:50 And I'm gonna blend that up just a bit. 02:11 Okay, stop that going. 02:14 Now we're gonna add our dates. 02:18 You know, my kids don't like spinach. 02:20 Yeah. 02:21 So I have to hide the spinach in smoothies. 02:24 They think the color of this smoothie is so cool 02:27 but they don't know it's spinach. 02:30 It's a great way to get them to eating vegetables. 02:34 Gonna add a half a banana 02:37 and we'll go ahead and put in our ice cubes. 02:39 And we'll put the remainder of the water in? 02:41 Yes, and the last of the water. 02:48 And then we're gonna give it another spin. 03:19 I want it to be a little bit more blended. 03:23 Okay, so we're gonna take this off, 03:27 we're gonna use our damper to help us blend some more. 03:45 Let me get the glasses. 04:17 Okay, I think we got it. 04:21 And there we have it, Delightfully Green smoothie. 04:31 Wonderful. 04:36 You remember dreamsicle? I do. 04:38 We're gonna make a dreamsicle smoothie. 04:40 But first I have to make the almond milk 04:42 that goes into dreamsicle. 04:43 Okay. 04:45 And the ingredients for the almond milk is 04:46 one cup of almonds soaked over night, 04:49 three cups of water, 04:51 two dates soaked and a pinch of salt. 04:55 So let's get started to make the almond milk. 04:58 We need one cup of soaked almonds and these... 05:03 This is three cups of water. 05:11 Okay, let's blend it. 05:19 Let's blend it until it's really smooth. 05:37 How's that looking? 05:39 That's good. 05:42 Okay. 05:43 So we're gonna use a cheese cloth 05:45 to strain the almonds, that didn't. 05:49 So just pour it really carefully. 05:52 Just pour it real slowly and it will catch the almonds. 05:56 That did not get blended. Blended. 05:58 The almond pulp. 06:07 You know, when I used to be a chef 06:09 at The Royal Restaurant in Dallas, 06:12 we used to make smoothies all the time. 06:17 Making your own milk. 06:21 Okay. 06:23 And this is a easy way to get fresh almond milk. 06:29 And you just wanna squeeze it. 06:33 And you can buy these cheese cloths 06:36 in your regular store. 06:38 Yeah, a fabric store, 06:40 you could buy that at the fabric store 06:42 and you could keep the pulp 06:43 and you could make cookies with this pulp. 06:45 Exactly. 06:47 Oh, you need that bowl. 06:48 Yeah. 06:51 We could also make bread with the pulp, 06:52 dehydrated bread is delicious. 06:57 Okay, now we're gonna return it to the blender. 07:01 I could put down so you can get it. 07:04 And then we're gonna add that date? 07:05 Yes. 07:07 To give it that sweetness. 07:11 And then the one date. 07:15 Okay. 07:18 And then just blend. 07:34 Now we have to blend it real smooth. 07:36 We do. Yeah. 07:42 Get rid of those pieces. 08:06 That's great. Okay. 08:08 And so let's pour it back into the bowl 08:11 and now let's get ready to make out Dreamsicle Smoothie. 08:17 And the ingredients for the dreamsicle smoothie are 08:20 two cups of almond milk, two frozen bananas, 08:25 the juice of one navel orange, four soaked dates, 08:31 one teaspoon of vanilla extract and four ice cubes. 08:37 So let's make out dreamsicle smoothie. 08:40 Okay. Let's start with the milk. 08:43 Pouring in two cups of the almond milk. 08:48 Wanna put the bananas. 08:50 This is two frozen bananas. 08:57 Orange juice. 08:58 Freshly squeezed orange juice. 09:04 Four pitted dates. 09:08 Keep that there. 09:09 Some vanilla extract. 09:11 Vanilla extract. 09:13 And four ice cubes. 09:15 And our ice cubes. 09:19 Okay. I smell it already. 09:24 We're gonna give this a spin. 09:41 I may go get a glass. 10:03 Enough? 10:04 Okay, stop. 10:08 Okay. 10:09 I'm ready for this. 10:15 Oh, my goodness. I smell it. 10:19 Won't you get a taste. Okay, I will. 10:24 Oh, my goodness, this is so good. 10:27 Here we have it. 10:29 Our dreamsicle smoothie. 10:33 This smoothie was delicious. 10:36 Oh, Brenda, I can't wait till you taste it. 10:39 Okay, now we have a special treat for you. 10:41 We're gonna invite our good friend 10:43 Leslie Jackson Smith up 10:45 to get her testimony about 10:46 how eating raw has changed her life. 10:49 Leslie, why don't you come on up? 10:52 Welcome, Leslie. Thank you, Evita. 10:54 Hi. Thank you, Brenda. 10:56 Won't you share with us 10:57 what eating raw has done for you? 10:59 Well, I tell you. 11:00 The Lord is truly, truly blessing my life 11:03 and my health since I've been eating raw. 11:06 I was diagnosed with post traumatic stress syndrome, 11:10 I had high blood pressure, 11:12 I was diagnosed with morbid obesity. 11:16 Just my cholesterol was extremely high 11:19 and I didn't hear my doctors telling me 11:22 that I was terminally ill. 11:24 And when I started eating raw, 11:26 all of those symptoms 11:28 and all of those issues have gone away. 11:31 That is a blessing. It is a blessing. 11:33 I tell you the Lord is good. 11:35 We have made some... A Dream Smoothie Shake. 11:38 Okay. 11:39 And we would like for you to share it with us today. 11:40 I love to try some. I'm gonna get some glasses. 11:42 And I understand also 11:43 that you've lost a lot of weight. 11:45 I have. 11:46 I'm down five dress sizes, praise the Lord. 11:47 Oh, wow, that is so awesome. 11:51 Oh, that smells so good, you can smell the orange in it. 11:54 Yeah. Oh, thank you. 11:56 There is yours. 11:57 And mine's in the middle. 12:00 I'll have the rest. 12:05 And here we have it. 12:07 To good health. Let's toast to good health. 12:08 Yes. 12:19 Are you on time or are you late? 12:21 Well, maybe you're early. 12:23 But are you on time for your appointment, 12:24 it's a doctors appointment, are you on time for maybe work? 12:28 Maybe are you on time for like a date with a good friend? 12:31 Or maybe to pickup the kids from school? 12:34 But the question is are you on time? 12:36 Question as well, 12:38 a big question is are we on time for church? 12:40 Are we on time for maybe, you know, school, 12:42 after school activities. 12:44 The question is are we on time? 12:47 And all littles being on time, 12:49 things are great 12:50 but what we forget about most is, 12:53 are we on time to take care of this body? 12:55 Have we been on time to eat on, you know, on a schedule? 12:59 Have we been on time to maybe rest? 13:01 Have we been on time for lunch or breakfast 13:04 or maybe a light dinner? 13:06 This is the issue, we're on time 13:08 for everything else 13:10 but for some reason, food gets the back burner. 13:13 And this should not continue this way. 13:15 The body can't keep it up, it may fool you for now 13:18 and deal with all of the, 13:20 all of the strain that it gives you 13:22 but it will come back. 13:23 If not now, maybe later. 13:25 So let's be on time to take care of the body 13:28 and that's why we title this, Are You On Time, 13:30 is because this is so important, 13:34 this is almost like the VIP room, 13:36 the most important room in a house 13:37 which is the kitchen 13:38 but even more important is are we on time to prepare food? 13:42 Are we on time to eat? 13:43 And what we realise is many times, 13:45 we have been lacking on that and so today, 13:48 we wanna just take a little, 13:51 you know, a little break 13:52 and look at the importance of this. 13:55 There is a saying 13:56 and it's written in the Ministry of Healing that 13:57 says that, 13:59 "Regularity in eating is a vital important". 14:03 Now when you and I think of vital, 14:05 what do you think of? 14:08 Vital means what necessary? 14:10 Vital means, you probably can't live without it. 14:12 So like your heart beat, that is a vital beat, 14:16 you can't live without it. 14:17 Even if your hearts stops, 14:19 you still need that vital beat, why? 14:21 What it'd do? 14:22 They put a pace maker 14:24 and if something else to give that beat. 14:25 Let's take of something else that maybe vital. 14:27 Your blood is a vital fluid, you can't live without it. 14:31 If you lose a lot of blood, 14:33 they're gonna have to replace it. 14:34 You get a transfusion and all of these other items, 14:37 these are vital things. 14:39 What else is vital? 14:41 As we just, as I just mentioned, 14:43 regularity, a schedule. 14:46 And you know what? 14:47 Even before we change any foods or stuff like that, 14:49 the goal is to get back on a schedule. 14:52 Our bodies works on a schedule. 14:54 The sun rises, the sun sets. 14:56 The Lord said, "Let there be day 14:58 and let there be night." 14:59 If you notice there's a rhythm. 15:01 Can you imagine if one day, the sun said, "You know what? 15:04 I'm tired. 15:05 I'm not gonna rise today." 15:07 The world wouldn't even know which way to turn, 15:09 the rivers won't know which way to flow 15:12 and it would just be pure chaos. 15:14 Well, your body doesn't wanna be in chaos, 15:16 it wants to develop a rhythm, 15:18 a schedule and this is crucial but many times people say, 15:22 I don't have time to do eat on time. 15:25 I don't have time for lunch 15:26 or I don't have time for breakfast 15:28 and we put it on a backburner. 15:30 Yes, this body, this temple is wonderful, 15:34 wonderfully made. 15:35 But what happens is, it's almost like a car, 15:38 you know, if you don't take care of it, 15:41 it's just gonna break down on you 15:42 and we have to follow the manual, 15:45 the manual which God has given us. 15:46 And so let's look at that point there, 15:48 regularity in eating, is of what? 15:51 Vital importance. 15:53 It says, there should be a specified time for each meal. 15:59 Okay, now let's over this real quick. 16:01 There should be a what? 16:02 A specified time, let me break that down even more. 16:05 There should be a specific time for each meal. 16:08 This is crucial. 16:11 Let's say your body is gonna... 16:13 Let's say you eat breakfast at 8 O'clock today, right? 16:15 What time is your body gonna expect breakfast tomorrow? 16:18 8 O'clock. 16:19 Yes, your body remembers things okay. 16:21 So what time? 16:22 or something like that. 16:25 The body is doing what? 16:26 Waiting and getting ready for who to come in at 8 O'clock? 16:30 Food. 16:32 So what happens, it starts to release some of those, 16:33 our enzymes and those digestive juices 16:36 in anticipation that 8 O'clock, we will be eating. 16:39 But we wanna trick the body today 16:42 and we just wanna skip 8 O'clock. 16:43 Oh, no, no, I don't wanna eat breakfast at eight, 16:45 I have something to do. 16:46 So we skip that, we go to work, 16:48 we do this 16:49 and we try to eat breakfast at 11 or 12 O'clock. 16:51 But if you notice this is really funny 16:53 and it works clock work 16:55 because the body works on a schedule, 16:57 you notice like 9 or 10 O'clock, 16:59 you hear thunder and lightning 17:02 and you look out the window and it's no rain. 17:04 Where's that thunder and lightning coming from? 17:06 It's coming from your what? Your stomach. 17:08 Because the body was waiting 17:10 and you got to know what I'm talking about, 17:12 you ever tried to take a test 17:13 and you skip breakfast that morning 17:15 and you're trying to squeeze your stomach, 17:16 you're trying to drink water, you're trying to chew gum 17:19 which probably even make the situation worse. 17:21 And you have work and everybody's looking at you 17:23 and you're like what's going on, 17:25 is because the body was expecting food at what time? 17:28 8 O'clock but we tricked it. 17:30 Well, the trick is back and the joke is on us. 17:32 Because it's releasing those digestive juices 17:34 and it says, "Hey, where's the food?" 17:36 Then no food comes. So what happens? 17:38 It turns around, yes, literally turn around 17:40 and start eating and digesting whatever it has access to. 17:44 The lining of the stomach. 17:46 I'm telling we work with people 17:47 who've had acid reflux, gastritis, 17:50 you know what acid reflux is, right? 17:51 You know, when you're trying to like sleep at night 17:53 but you cant sleep straight 17:54 and you have to keep going like this, because why? 17:57 You feel those like fluids and stuff coming back up 17:59 and it starts to burn you and stuff. 18:01 And so you have to take like 5 and 10 pillow 18:03 and you're sleeping like this. 18:05 You know, because you can't lay flat anymore. 18:07 That is real sip and we worked with one client 18:09 that had that problem and you will not believe this. 18:13 After 10 years of dealing with the problem, 18:15 they just got back on schedule, are you ready? 18:19 Within three days, literally three days, 18:22 they were able to get rid of the problem. 18:25 I mean, this acid reflux thing is very, very serious 18:28 but the coolest thing about it is, the answer is so simple. 18:31 I remember we were doing a rotation in the hospital in ER 18:34 and one person came into the ER 18:37 and he was like, "Oh, my goodness. 18:38 I'm having a heart attack. I'm having an heart attack." 18:40 And I'm not sure I make fun of them 18:41 but they really thought 18:42 they were having a heart attack. 18:44 When the doctors ran all the tests 18:45 and everything like that, you know what? 18:46 It wasn't even a heart attack. 18:48 It was a bad case of acid reflux. 18:51 And now watch this, don't play around with it, 18:52 I know most people will say, 18:53 "Well, it's not a major disease or stuff like that." 18:55 But actually it is. 18:57 Because what it will do is, 18:58 it will predispose the body for gastritis. 19:01 Gastritis and acid reflux leads to like what? 19:04 Ulcers, ulcers and we all know and you heard all our programs, 19:07 can start and slowly but surely lead a person 19:10 as a percussive to what? 19:11 Cancer of the stomach. 19:13 Now no, nobody wants that, 19:14 especially when you're eating all is good food 19:16 But even though eating all the good food, 19:18 it does us no good, if we don't eat it, what? 19:20 On time. So the question is are we on time? 19:23 So it says regularity in eating is a, what? 19:25 Vital. That means, it's life vital importance. 19:29 There should be a specified time for us to eat 19:32 and at this time let us eat what your body, what? 19:35 Needs and then take 19:36 nothing else until the next meal. 19:40 Now that's another tip that we need to learn, 19:42 'cause we need to learn to be on time. 19:44 So okay, I'm gonna eat at 8 O'clock today 19:46 and I'm gonna follow that schedule. 19:48 But right at about 9:30, 10, 11, 12 O' clock, 19:53 I get a little thing 19:54 and my lunch time is not till maybe 1 O'clock. 19:56 So I go ahead and I take grape 19:58 or I drink something or whatever. 20:00 That means that is gonna start to interrupt 20:03 that digestion process because it's a snack. 20:06 So what does that mean, eat what your system requires 20:09 and take nothing else until the next meal, 20:11 that simply means no snacking. 20:13 Don't eat anything in between the meals 20:15 but the question I have for you all today is, 20:17 what is considered a snack? 20:19 What's considered a snack? 20:22 Well, most people say, "Any thing that comes 20:23 in between a meal or items like that." 20:26 Or people will say, "Well, isn't a apple a healthy snack?" 20:29 Well, I mean it's a better alternative 20:32 but I wanna say it's quite a healthy snack 20:34 because anything that comes in between digestion 20:37 starts to mess up your digestion. 20:39 I give you a quick example. 20:40 Let's say, you sent your friend to the supermarket to go ahead 20:44 and buy some of the ingredients 20:46 for one of our recipes that we're making, okay. 20:48 So watch this, they head into the supermarket 20:51 and before they could drive out the driveway sub, 20:53 you call them, "Hey, can you come back, 20:55 I need to give you some more money 20:57 'cause I also wanna pick up this." 20:58 Okay. 20:59 So they come back and they say, "Okay, 21:01 I'll get that for you, no problem." 21:02 So they leave again and they drive 21:04 and they go two blocks and you call them, 21:06 "Hello, yeah, I forgot one more item, 21:08 can you come back 21:09 and let me give you some more money for that?" 21:11 So they come back and they get it. 21:13 If you notice what will happen now, watch this. 21:15 Before you know it, 21:17 they would never even get to the supermarket 21:19 and by time they got to the supermarket, 21:20 so much time has passed, they have such a high list, 21:24 as a result, that's what snacking does, 21:26 it interrupts the process. 21:28 So they should have just went through supermarket 21:30 and they would've been back within 20 minutes. 21:32 But now it takes what? 21:34 45 minutes, a hour and that what's snacking does. 21:37 Well, people say, "Okay, okay." 21:39 Well, what else is considered a snack? 21:41 Anything that is not water is considered a snack. 21:45 Because anything that needs to be digested 21:48 and water is like the only thing 21:49 that doesn't need to be digested. 21:50 Even if I drop a lemon in the water, 21:52 that is considered a snack. 21:54 All right, and so we don't wanna do that, 21:56 that's why throughout our programs 21:57 we've been teaching people 21:58 how to plan their menus and how to cook proper meals 22:03 so that you won't have that hunger 22:05 or that craving to snack 22:07 and most time you won't have that snacking 22:09 if you just drink more water. 22:11 And so this is one of the thing. 22:12 So we're not gonna, number one, we gotta be on schedule, 22:15 regularity is crucial. 22:16 You already know this with your job. 22:18 Could your job manage, okay, let's say you're a teacher. 22:22 Could the schools function, if you came in at, at anytime. 22:26 Let's say, you're supposed to be 22:28 at 9 O'clock for classes to start. 22:29 And you just skip that, 22:31 "Oh, I'm gonna come at 10 or 11 O'clock." 22:32 What would happen to your class? 22:34 It wouldn't work because they need a system. 22:37 But here's the question now, 22:40 we would take better care our jobs, 22:43 than sometimes we take care of ourselves. 22:46 Your body wants that same schedule. 22:49 It doesn't want to be in chaos. 22:51 But the issue is that it needs a schedule. 22:55 And if we go here and go there and don't eat on time, 22:59 then you gotta start to have problems. 23:00 I remember I was working with one young lady 23:02 and she said this is too much information, 23:04 too much information, 23:05 I'll try to follow schedule 23:06 but can't eat healthy food and all that stuff. 23:09 And you know what she did? 23:10 She continued eating all the food that 23:13 she would consider not healthy 23:15 but she says all I will do is I will follow a schedule. 23:19 8 O'clock I'm gonna eat, five or six hours after, 23:23 1, 2 O'clock I'm gonna eat 23:25 and then she says I have dinner but I'll go for light dinner. 23:28 And are you ready for what happened? 23:30 Within one week of her following information, 23:34 just one week, 23:35 she balanced meaning that like 23:37 she lost almost four to five pounds. 23:41 Here's the funny thing, 23:42 she didn't change anything in her diet. 23:44 All she did was follow a schedule. 23:47 Follow a schedule 23:49 and I'll give you a quick example 23:50 and this is why 23:52 the key to getting on time is the planning, okay? 23:56 That's why you need to take advantage of your Sundays, 23:59 you need to take advantage of any free time 24:01 'cause you need to plan out your meals 24:02 and that's what throughout the program 24:04 we've been sharing little items that you can do 24:05 because, you know, life does go, life does run. 24:08 But we can't let it run, run, run and run us to the ground. 24:13 And what I mean by that, here's a little tip 24:15 and don't tell your employers I told you this. 24:17 But please ladies, gentlemen, whoever's watching, 24:20 don't act like your job needs you. 24:24 Yes, I did say that, I'm sorry but I have to say it again. 24:27 Don't act like your job needs you. 24:29 Why do I say that? 24:30 Because they won't work 24:32 and you would work, work, work 24:34 and sometimes people act like the job needs them 24:37 and I have to be there 6 in the morning. 24:38 And I have to leave at 11, 12 O'clock at night. 24:41 And they work so much but let me tell you something. 24:45 One day you get sick, 24:46 maybe stomach problems or something of that nature. 24:48 God forbid it happens. We hope not. 24:51 If it happens, if you get sick 24:53 and you can't come in to work 24:54 or you can't come into work anymore. 24:56 Do you know what will happen to your position? 24:58 They'll replace it. 25:00 And somebody else would do the same job. 25:03 So the key is let's start to take care of this body 25:06 because if you don't do it for yourself, 25:08 no one else can do it for you. 25:10 Is that all right? 25:12 So let's just plan our menus and items like 25:14 that so we could be on time 25:16 and you will start to see the benefit as a result. 25:18 So one of the key items 25:20 that we made throughout our program in is a granola. 25:24 Because you never wanna leave home without it. 25:26 So I wanna give you, 25:27 just show you a little example of a granola 25:29 that we see here today 25:31 is really simple, it's really easy to make. 25:33 If you didn't get the recipe, call and do something. 25:35 Get the recipe, 25:37 all you need to do is make this at least once. 25:39 Once every two or three weeks 25:40 and you never have to make cereal again. 25:43 All right, and you never have to buy it, 25:44 so you save money as a result. 25:47 It's actually healthy, 25:49 you won't have that urge to snack why? 25:50 Because we had our fruits there, 25:52 we had our healthy cereal, 25:54 any sort of milks that we can make 25:56 and so then you'll be able to space it out. 25:58 Oh, let me tell you how else to save money. 26:00 You save money because 26:01 you don't need to snack anymore. 26:03 All right, a lot of times, 26:04 we spend a lot of money on these little snacks 26:06 or at a vendor machines or buying this or buying that, 26:09 we won't need that anymore. 26:10 Everybody who has followed this information 26:13 and if they have calculated it on a family of four, 26:15 you will average, on a average 26:17 you will save about 4500 just by sticking to a schedule 26:21 and cooking and preparing your own food. 26:23 Would anybody like to save about 4500? 26:25 If you don't, we will like to, 26:27 so make sure you call 3ABN and donate that money to 3ABN, 26:31 if you don't wanna do it for yourself. 26:32 All right, or you could just keep it for yourself 26:34 and also help other people. 26:36 So the key is regularity in eating, 26:39 vital importance. 26:40 Number two, 26:41 we're gonna, as a specified time for each meal. 26:43 So we showed you breakfast 26:45 and then we'll show you a little example 26:47 for a quick lunch. 26:48 I'll show you right here. 26:50 We have a little rice there, we made this, 26:52 we did the flaky brown rice, this is a real simple item 26:55 that can do and the key is bring it work, 26:57 we have some unsausages, some gravy to go along. 27:00 Take some asparagus, 27:01 some artichoke all of these things 27:03 are actually good for you at the same time. 27:06 The key as well of eating on time 27:09 is you have to bring your own food. 27:11 Literally, if you see me on a streets 27:13 or you see me travelling, I have a whole another bag, 27:16 I have my luggage and everything like that 27:17 but I have my bag. 27:19 Because situations will 27:20 always come up to throw you off of schedule. 27:23 It happens but you will not be off a schedule why? 27:26 Because you plan 27:27 and when you plan, the Lord would bless. 27:29 And what was the first thing, 27:30 one of the first things to heaven, 27:32 it was order, order, order, order and this is the key, 27:35 this is how our body functions. 27:37 It thrives off of a schedule, wake up on time, eat on time 27:42 but watch this most importantly, 27:44 even before you setup a schedule with your food, 27:46 why don't you setup a time with God? 27:48 Why don't you say every morning at 6 or 7, 27:50 I'll spend more time with Him and in the evening as well. 27:53 And this will be the key to your success, 27:55 this is the foundation, 27:56 a taste to have something better. |
Revised 2016-10-10