Healthy Food Cookbook

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[Audience applause.] Quite a mission.

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       So happy to be here. Kelly                Yep… Ryan                Quite a challenge.

Kelly                Yeah.

       Yes, indeed! Well, no, it’s now not “How to Not Die,” however “How Not To Die…” Kelly                Oh, “How Not to Die.”        …in advance and [crosstalk].

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Kelly                adequate, let me ask you this.

We go to all of this paintings—        Yeah… Kelly                We comply with your recipes.        Yeah… Kelly                And we get hit through a bus coming home from the fitness food keep.

[Audience laughter.] Then what happens?

       You still have to…             Kelly                Dead as a door nail.

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       You still need to look each approaches [audience laughter].

Still were given to put on your motorcycle helmet and seatbelts, hearth alarms.

It’s [inaudible]. Kelly                Fine, excellent.

Ryan                But you’re saying you don’t should smooth out your pantry or your fridge, but you ought to upload these items into your application?

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       Oh, nicely, that’s what i found in my patient populations. People don’t like ingredients being taken faraway from them.

This is why I came up with kind of kind of a Daily Dozen checklist of all of the healthiest of healthful ingredients I encourage them to begin adding to their diets to attempt to crowd out a number of the least healthful options.

Kelly                adequate. Ryan                Let’s walk thru it.

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What are we doing?

       There’s an entire bunch right here. Kelly                Yeah.

       Berries, for instance.

Berries, that’s the brain meals.

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Harvard researchers found that one serving of blueberries, servings of strawberries a day may be able to sluggish brain ageing by means of as much 2.5 years.

Less stroke and heart assault danger.

And so you say, wait a 2d. Tastes super and you get to stay longer?

That’s what plant-primarily based eating is all approximately.

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[Audience applause.] Kelly                And you’ll be extra cognizant while your ingrate youngsters don’t go to you within the domestic. [Laughter.]        You’ll see the bus coming!

Kelly                That’s proper.

Good factor.

What’s Next?

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Ryan                Flaxseed.

       We have floor flaxseeds. Just some spoonfuls of floor flaxseeds an afternoon can decrease blood pressure two to a few times higher than the leading blood pressure drug and only has true side consequences:

decreasing irritation, curing constipation, reducing breast and prostrate cancer hazard.

A tablespoon of ground flaxseeds a day, that could be my advice.

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Ryan                adequate.

Kelly                A tablespoon an afternoon, good enough, were given it.

       Absolutely. [Audience applause.] Kelly                Now what?

Whole grains?

       We’ve were given entire grains. That’s wherein the majority of our energy have to come from.

You recognise now it’s in no way been less complicated.

Now they have those pre-cooked, geared up to eat pouches of quinoa, brown rice, and so that you can simply warmth it up, prepared to serve. Kelly                Wow.

Ryan                All proper.

And the greens? I do, I without a doubt are becoming myself addicted to vegetables.

       That’s what we love to listen, that’s my type of addiction.

Kelly                He’s a green junkie. Ryan                i love—I didn’t used to like them and now I consume them and i love them.

Kelly                I locate him on the road corner all of the time along with his veggies placing out of his mouth.

[Laughter.]        [Laughs.] No, however your palate sincerely adjustments, surely. So just like, you understand, berries are the healthiest ingredients, veggies are the healthiest greens.

In truth the maximum fitness meals, period—extra vitamins in step with calorie than every other meals available… Kelly                Wow.

       …absolutely. Kelly                Wow, good enough.

What’s over here?

Legumes.        Legumes!

Kelly                Legumes!

       Indeed! Right, so beans are the healthiest source of protein.

If you appearance inside the Blue Zones round the arena, the populations that live the longest and healthiest, properly, what all of them proportion in not unusual in their daily weight loss program is that they’re consuming legumes:

beans, cut up peas, chickpeas, and lentils. Kelly                Mmm.

       And in order that’s packed with, you recognize, iron, protein, [inaudible] what you’d assume [crosstalk]… Ryan                Gas-inducing cabbage—inform us about it.

       OOH! Well, you realize, regularly occurring greens are the healthiest greens, and the healthiest kinds of veggies are the cruciferous greens, the broccoli own family of vegetables like kale and collard greens, however cabbage additionally fits into that circle of relatives.

And the ones red and pink cabbages have the equal special eyesight and brain protecting antioxidants that the berries do, however at a fragment of the fee.

Kelly                Ha! I did now not recognize that.

i love a button mushroom.

       There we—and that is going to be your bone-loose, bone broth alternative. Kelly                Ahh!

       That’s how [crosstalk].

Ryan                That’s what’s in there that offers you the taste.        Right, no, so the white mushrooms were found to so raise one’s immune gadget:

it cuts down on respiration track infections.

So critical, particularly this time of the year, so prevents you from getting ill within the first area. Kelly                Just devour them like that?

       Ah, cooked, you want to eat—so the poll discovered three-quarters of a cup of cooked mushrooms a day [for kids??]… Kelly                Cooked, right.

I concept there was a…yeah. Ryan                This is my addiction, nuts.

       i really like your weight loss plan.

Ryan                Yeah, well, I devour too many of them.        Look at his vegetables and nuts.

You cannot eat too many… Look… Ryan                Really?

       These are the healthiest viable snacks.

Ryan                Even With The Fat Content It’s Ok To Eat A Lot Of Them?

       Well, it’s wherein the fats comes from.

We’re talking about complete meals resources of fat, so flaxseeds [inaudible], nuts, seeds, avocados—that’s where we need to get our nutrition from. Famous PREDIMED poll found that just a unmarried palmful of nuts each day for some years reduce stroke chance in half of.

Kelly                Is there a healthy nut due to the fact Gelman is constantly—he thinks he’s were given the healthiest nuts, but I don’t assume his nuts are that healthful [audience laughing loudly].

Ryan                He does speak approximately it quite a chunk, doctor.        Walnuts are the healthiest nuts.

Highest omega-3 content, yeah.

Ryan                ok. Kelly                They are?

Ryan                adequate.

And then we’re with water as a libation on the end.        Indeed.

The three healthiest beverages:

water, inexperienced tea, after which this natural tea called hibiscus. Tested head-to-head towards the main blood pressure drug.

Two cups of hibiscus tea every morning can decrease blood pressures [audience applause] as suitable as the medication.

Kelly                Yeah. I did no longer recognise that.

       [Inaudible] though it is—they don’t name it “bitter tea” for nothing.

Anytime we devour something acidic like citrus we must rinse our mouth out with water just to save you the natural acids from hurting our tooth. Ryan                We’re going to live for all time.

[Audience applause].

This is extraordinary. Kelly                For extra records on all of this, you may check out KellyandRyan.com.

                        ’s book, the “How Not to Die Cookbook” is to be had everywhere books are bought [crosstalk, inaudible].

Voice Over      The internet site is at KellyandRyan.com.