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today we're going to talk about my five
favorite foods that can actually help
you fight harmful body fat the first one
I'm actually going to talk about is the
carrot now carrots are so common that
you wouldn't think that they would
actually fight body fat but they're
really quite powerful turns out that
carrots contain a huge amount of dietary
fiber and some useful bioactives
carotenoids carotenoids named after
carrots or carrots named carotenoids
these orange uh chemicals natural
chemicals that actually make the carrot
orange uh along with the dietary fiber
uh stimulates your metabolism and one of
the things that it can actually do is to
trigger your body's type of fat called
Brown fat and brown fat basically acts
like a space heater you turn it on Click
by eating carrots and um it'll ramp up
and fire up and as it's burning creating
heat it's actually drawing down the fuel
that it needs to create that heat from
your harmful body fat your visceral fat
so your brown fat fires up after you eat
carrots and it steals the fuel that it
needs from uh harmful visceral fat and
then it burns down your harmful uh body
fat now I didn't used to be a fan of
carrots right it's in the salad bar you
sprinkle some on for a little bit of
color but actually carrots are
absolutely delicious to eat if you want
to roast carrots uh they are absolutely
uh delicious um now I'm not telling you
to put sprinkle sugar on it but you can
actually drizzle a little bit of maple
sh maple syrup on it if you want to give
it just a little bit of caramelization
not too much and you'll get this
beautiful nice uh flavor uh and uh it's
great for stews uh that you can actually
make uh as well so and a carrot soup
carrot with ginger the soup what an
amazing thing to com uh to combine now a
lot of people don't know this about
carrots but the original carrots uh were
not orange can you guess what color they
were purple the original carrots were
purple carrots and you'll actually see
these uh in the market uh these days
they call them heirloom carrots or you
see them in farmers markets um they're
kind of gnarly looking actually they can
be but they're beautiful and purple on
the outside that's the color on the the
outside kind of their skin deep purple
and then if you break it open and you
look on the inside of it you'll see that
it's yellow on the inside all right
purple on the outside yellow on the
inside this is actually what the
original native carrot was like now in
Europe they act Farmers uh uh started to
celebrate the uh uh the freedom fighter
uh who uh William of Orange who actually
helped to free the Netherlands from
Spanish rule and William of Orange to
celebrate it they actually started to
breed the carrot to be orange and that's
really uh the backstory of why carrots
became orange and that's what we see uh
today um the benefit of the original
carrot purple Enos also good for your
metabolism uh so carrots are one of my
favorite uh uh foods for fighting body
fat second food we're going to talk
about are
beans now if you actually uh don't know
this already beans are one of Mother
Nature's healthiest foods if you think
about all the foods you could possibly
eat the bean is probably uh you know
stands Head and Shoulders above the
other if you look at all the blue
zones these are the places that my my my
good friend Dan Butner um has discovered
where people live to ripe old ages on a
regular basis one of the common
denominators of that everyone in these
blue zones longevity zones I eat are
beans whether they're in Asia whether
they're in Europe uh uh beans are a
common staple so what do beans actually
do well beans improve your metabolism
which helps you fight body fat so uh
what's in a bean uh well you've got
really great source of dietary fiber and
healthy fats and those dietary fibers
actually get down into your gut feed
your gut microbiome healthy gut bacteria
right okay beans are good for gut health
and when your gut bacteria are happy and
well fed by beans you know what it does
it actually cranks up your metabolism
makes your body's glucose sensitivity
metabolism work more
efficiently U good to healthy gut
bacteria lower lipids they're sort of
Mother Nature uh the gut bacteria like
Mother Nature's statins all right um and
it can actually lower uh your liid your
blood lipids uh and they trigger your
brown fat Brown fat being that kind of
engine that fires up and in order to
fire up draws the fuel from harmful
visceral fat uh in order to be able to
burn down harmful body fat so lower your
lipids burn down harmful body fat and by
the way the gut bacteria also lower
inflammation which protects you against
the um all kinds of chronic diseases um
now um stud has been done actually uh
looking at uh people eating uh just a
simple can of pre-cooked beans these are
like grocery store beans white beans uh
for example uh and uh it was shown that
eating just five cups of canned uh white
beans Navy beans uh over the course of
the week right seven days in a week just
five of those days you have one cup of
uh of of white of navy beans and you'll
actually burn down harmful visceral fat
and your waistline will actually shrink
this was done at the University of
Toronto and by shrinking your waistline
it actually means that the harmful
visceral fat on the inside is actually
shrinking uh as well so how do I like to
eat beans well first of all I like to
soak them okay you get rid of some of
that ftic acid makes it faster to cook
uh as well uh makes them also less gassy
if that's something that you're
concerned about uh and um uh and I love
to just have a simple bean soup or a
bean stew cook it nice and uh
slowly add a little bit of garlic add a
little bit of Rosemary uh add some
carrots which we talked about are also
good for your metabolism cook it down
very very slowly uh and um man what a
great dish that you can have that's um
gut healthy uh fires up your metabolism
and burns down harmful uh body fat by
the way when you make beans the best
part about it is that usually you make
enough so that you would have enough for
the next day so if you're doing it for
dinner I'm making a bean stew you're
definitely going to have enough for
lunch or maybe even a second dinner and
beans are one of those dishes one of
those foods that tastes better the
second day even better the second day
all right so that's the second one of my
uh favorite foods that fight fat third
food let's talk about Chili
Peppers okay now I know some of you are
saying you know know I can't stand spicy
food well you're probably a super taster
that means that your taste buds are
really really densely packed on your
tongue so even a little bit of chili
pepper stimulates all these taste butts
and you know it can actually be a little
hard to take but for most people Chili
Peppers are just fine and in fact it's
that Zing that you get uh when you have
hot sauce for example uh something spicy
uh and chili peppers come in all sorts
of uh forms right you could actually
have them fresh off the plant um sauteed
uh fresh chilies you can have them uh
roasted uh roasted chilies actually have
this deeper uh slightly uh different
flavor than the fresh ones you would H
you can have them dried right so think
about what you sprinkle on a pizza those
dried chili flakes also chili all right
and then uh there is chili powder which
you can have as well now there are
hundreds of different kinds of chilies
and I'm not going to really talk about
all the different types of chili but I
do want to say that Chili Peppers
contain a natural bioactive a natural
chemical called
capin that's capap s c capsacin and this
is the natural chemical that fires up um
your on your taste buds so here's what
happens you have some chili pepper let's
call it hot sauce you know the those
that show where they actually have
celebrities eat super hot wings all
right and you can kind of see that
reaction when the sauce gets hotter well
that's a capsacin uh and capsacin
attaches to The Taste buuz on your
tongue okay here's a caps here's the
taste Spud it gets right into that taste
Spud and it fires up a signal all right
that's the key going to the lock and it
turns sends a signal from your tongue
into your brain now that signal from
capses into your brain causes your brain
to release hormones okay in this case uh
epinephrine and that's a stress hormone
that comes down it causes you to sweat
it causes you to breathe uh more heavily
uh turn causes you to flush and get red
sound familiar after eating really
really spicy food so we know this
happens and actually if you eat
something really spicy and close your
eyes you'll actually feel that signal
going into your brain and coming down
your neck because the hormone that
neurotransmitter actually goes down the
nerves to your neck and you know what
they do that uh adrenaline norrine
actually uh fires up your brown fat
remember the brown fat that's a kind of
fat that actually fires up uh like a
space heater and it burns down harmful
visceral fat so back to the chili pepper
when you eat spicy chili peppers all
right what you're doing is you're
actually firing up your brain your brain
is then sending the signal to your brown
fat and your brown Fat's burning down
harmful body fat I happen to like um
spicy foods not too spicy but spicy
enough it it's just sort of part of The
Joy of Eating have a little different
flavor um if you're not sure how to
actually look at Chili Peppers um go to
one of these uh hot sauce stores and
they have they're a wealth of
information uh about them uh but you
know um you should try it it actually is
really really good A little bit of
uh is actually really nice in terms of
your metabolism okay next food we're
going to talk about mushrooms are great
for burning down harmful body fat now
how does that happen how does a lowly
lowly white button mushroom do this well
it turns out that mushrooms um are kind
of soft but they're pretty powerful they
contain a natural substance called beta
D glucan GL CA n beta D glucan it's a
soluble fiber and you know what that
soluble fiber does it actually gets down
and feeds your gut bacteria beta glucan
also turns on your brown fat to help
down burn down harmful white visceral
fat uh and beta glucan also lowers
inflammation so again mushrooms are have
these
multi-pronged uh effects to help you
burn down body fat and let's talk about
mushrooms for a second because I love
mushrooms I like to cook um I love
eating mushrooms uh the betag glucan is
found in fancy mushrooms like porini all
right but morals but bet even found in
that lowly lowly white button mushroom
all right so if you go to the grocery
store and you buite white button
mushrooms are very inexpensive what do
we normally do right we take them home
maybe wash them off a little bit
sometimes there's a little bit dirt on
them I highly recommend that um and then
we cut off the stem and I used to throw
away the stem and just eat the cap cook
with the cap but I'm telling you the
glucans in the cap of the mushroom all
right so you've got good stuff in the
cap but the stem has twice as much of
the beta de glue can all right so eat
the stem eat the stem as well as the cap
if you're not sure what to do with the
stem you can sauté them or you can make
them into a soup just put them into a
blender uh you can actually even put it
into a smoothie kind of a as a as part
of it'll give a little bit earthy uh
flavor to it um but I will tell you that
uh or put into a soup
but uh bed glucan in the mushrooms so
white button mushrooms um shitake
mushrooms Miaki mushrooms um oyster
mushrooms
portabello uh uh all criminy all great
culinary mushrooms now how come I
haven't mentioned the other types of
mushrooms like Lion Man uh uh RI Etc
Corps because those are medicinal
mushrooms and I'm talking about foods
that fight body fat
through culinary mushrooms you should
use um to fight fat you should actually
eat the culinary mushrooms another Pro
tip that you might not know about is
that mushrooms are are a source of
vitamin D vitamin D is really important
for uh immune health and bone health a
lot of other uh healthy parts and most
people around the world uh especially in
the Western World don't get enough
vitamin D so we take Vitamin D
supplements
um uh but I can tell you that mushrooms
are one of the few foods that actually
are a source of vitamin D all right so
you know the human skin gets vitamin can
make vitamin D but we got to go outside
in the sunshine all right same deal with
mushrooms if you want to have your
mushroom which is a source of vitamin D
make more vitamin D you know what you do
take that white button mushroom slice it
longitudinally lengthwise all right and
put all those flat pieces on a plate and
stick it in your kitchen in front of the
window with the sun coming in and when
mushrooms get a suntan through the
window guess what they make more vitamin
D just like human skin so a little Pro
tip if you want your mushrooms to do a
little bit more work for you in addition
to uh burning down harmful body fat and
um fueling your gut health and lowering
inflammation you want your mushrooms
that to give you a source of vitamin D
um slice them open and give them some
sunshine as a way to actually do that as
well um uh by the way another comment
about mushrooms I I recommend uh you to
cook mushrooms if you're actually going
to eat them rather than eat them raw and
never ever go out and forage your own
mushrooms unless you're already an
expert forager don't let the experts do
it because there's a lot of mushrooms
out there that are actually poisonous
they'll kill you so don't do it go to
the market go to the store rely on the
mushroom forager to get you the stuff
that's the good stuff uh that's good
actually good for you all right let's
talk about one more food it's called po
T puu apostrophe e RH po te comes from a
small town used to be a village called
puer in Southwest China and uh this is
actually a fermented tea it's a
probiotic tea if you can believe it or
not um it is a roasted dark it's kind of
a black colored tea very dry uh and it's
got this Smoky flavor to it um I love it
and uh in China they actually sip po tea
after dinner as a digestive all right
helps you digest your
food and uh it turns out that this
fermented tea was uh used uh for trading
like on the Silk Road thousands of years
ago because fermented tea would last
longer all right could make all the way
to Europe and so they actually took this
tea this cut the poor tea and we turn
them into cakes and Bricks it's pretty
amazing to see that this sort of round
cake solid cake or a brick of Po tea um
and you would actually break it with a
hammer in order to be able to get little
bits off that you can actually put into
your uh teacup now today you can get po
tea That's powdered you can get the
leaves you can have it in a tea bag it's
really worth trying but what does poor
tea have well it's got the same stuff of
tea kakin that actually help to fire up
your brown fat to burn down harmful body
fat but poor tea because it's a
probiotic tea
all right uh it's got its own bacteria
healthy bacteria there that feeds your
gut which then lowers inflammation
lowers blood lipids and helps to fire up
your U uh Brown fat uh as well and so
poor te is a digestive that actually
does a little bit more uh and it
actually burns down harmful body fat
today we're going to talk about five
foods that can actually help arthritis
arthritis is a group of conditions are
characterized by joint inflammation
swelling and pain and it can be very
disabling and uh the thing to know is
that there are two flavors of arthritis
there is the autoimmune type rheumatoid
arthritis uh psoriasis can cause it so
they psoriatic arthritis and the other
kind of arthritis is called
osteoarthritis and this is really where
kind of the bone grinds on the bone uh
with age wear and tear type of arthritis
all these arthritis have swung and Joint
in the pain uh osteoarthritis as I
mentioned to you is wear and tear so our
bones are connected together by joints
actually cushioned by joints uh and
they're kind of like the shock absorbers
and over time with age as we do our
activities walking around running if
you're a runner uh uh climbing stairs if
you're a mountain climber if you're an
athlete the more you wear and tear your
joint the thinner the collagen uh that
actually aligns that joint is going to
be and eventually it gets so thin that
really the bone kind of grinds on the
bone that causes intense pain and a lot
of inflammation and that is actually
called
osteoarthritis the other type of
arthritis the autoimmune arthritis is
really an autoimmune disease so as we
know autoimmune diseases are immune
system which is intentionally trying to
protect us from Invaders from the
outside of the body like bacteria and
viruses and Invaders inside the body
like cancer cells that in autoimmune
diseases our immune system gets tricked
and they actually recognize healthy
tissues as the enemy and begin to attack
it and this is what happens in rid
arthritis is that our joints get
recognized as foreigners that need to be
expelled and attacked uh and so it's an
autoimmune condition R toward arthritis
in which our joints are being destroyed
by our immune system
all right very unfortunate and very very
painful and disabling okay now what is
the effect of all of this joint
destruction which is the common
denominator right joint destruction pain
and swelling well all arthritis can
limit movement they impair your
activities not just of walking or
running or physically uh being active
but even everyday activities of daily
living like tying your shoes or brushing
your teeth if you think about all the
things you need your joints to be able
to do cooking sewing uh anything even
reading turning the pages of a book or
typing on a laptop hey there it's Dr Lee
I share a lot in my YouTube videos but
sometimes we need a deeper more personal
dive into how food can be used as
medicine and that's why I created my e
Tob disease course you'll have me as
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it's all designed to be easily followed
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ready to make a positive change click on
the link below or scan the QR code on
the screen right now I can't wait to see
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improve your health using food now back
to the
video they require your joints to be
functioning properly and if your joints
are swall swen and they're painful you
can't even perform these regular
activities and it's the pain that's the
most debilitating now there are doctors
that are specialized in both types of
arthritis the osteoarthritis and the
rheumatoid or autoimmune types of
arthritis and they're called
rheumatologists so if you have uh a
symptom uh that is similar to arthritis
your regular GP your general
practitioner your family doctor your
primary care doctor will probably
uh do a few blood tests and then refer
you to a rheumatologist that's a
specialist in arthritis now there's a
lot of medicines that have been
developed to treat arthritis different
types of arthritis and some of them are
super powerful they're intravenous
they're monoclonal antibodies they work
really well but they're expensive um you
know you got to be on them long term and
some of them can have you have bad side
effects as well so since I study food as
medicine what I want to share with you
is that in addition to seeing a medical
professional and in addition to whatever
your doctor might recommend that you do
all right and I do suggest strongly
suggest that you talk to a doctor about
how to manage arthritis you need a team
your doctor is part of your team what
you can do for yourself what you the
kind of health care that you can do at
home is actually use food as medicine to
address the inflammation all right don't
forget arthritis no matter what kind it
is it's really characterized by
inflammation that causes swelling and
causes pain so what what are some of the
ways to actually lower uh swelling well
there are foods that you can eat that
have been shown in clinical studies to
lower inflammation and then of course
you should um definitely know that good
gut health is important your gut health
means that your microbiome your gut
bacteria healthy gut bacteria 39
trillion bacteria in your gut mostly in
your colon and mostly in a part of the
colon called the seeum uh they when
they're happy and and content uh and
well fed meaning that what we eat feeds
not only our human cells but feeds our
bacterial cell when we feed our bacteria
good things they pay us back U by
producing short chain fatty acids these
are metabolites from what we feed them
and these short chain fatty acids
actually are anti-inflammatory so they
actually make us feel better and lower
inflammation so you got to protect your
gut health if you've got um arthritis
you're trying to control the swelling
and the pain because your gut is one of
the most powerful anti-inflammatory
mechanisms defense systems that we
actually have all right let's talk about
five foods number one food is really a
category of food anything that's high in
dietary fiber for the same reason I just
talked about it's good for your gut
microbiome good for gut health lowers
inflammation so let's talk a little bit
about what some of these Foods actually
are because I mean obviously if you're
eating whole grains and you're eating
you know stringy broccoli or celery
you're going to get dietary fiber right
or kale you know you're going to get
dietary fiber they call that ruffage but
there are other Foods there's a wide
variety of foods that have dietary fiber
avocado did you know that that soft
avocado that you might actually uh
spread onto a toast you might have turn
into guacamole uh you might eat the
scoopful for um for lunch slice onto a
salad avocado is packed with dietary
fiber all right mushrooms packed with
dietary fiber pears I love pear uh in
the winter peaches in the summer they
both have dietary fiber beans now I like
white beans but if you like black beans
or kidney beans or red beans or lentils
they all contain a healthy dietary fiber
as well okay tree nuts what are tree
nuts we're talking about walnuts pecans
pistachios uh almonds Macadamia even
pine nuts those are all tree nuts tree
nuts contain dietary fiber the leafy
greens obviously the things you'd find
in the grocery store in a produce
section your broccoli your kale your uh
cauliflower your cabbage your Swiss
chard um your end dive all these things
um contain good sources of dietary fiber
and what about the old breakfast standby
oatmeal oatmeal also contains dietary
fiber all right all good for your gut
microbiome you feed your gut well treat
your gut well and it it it pays you back
by producing substances naturally in
your body that lower inflammation these
are these short chain fatty acids
acetate proprionate andate okay you
don't have to remember all the details
just know that if you've got good gut
health your joints are going to be less
inflame now there's some other foods
that I think are noteworthy for being
anti-inflammatory berries are
anti-inflam
strawberry blueberry raspberry
Blackberry you name it these berries the
colorful berries have uh have dietary
fiber as well apples great source of
dietary fiber in the fall and of course
dried fruits contain the dietary fiber
from the whole fruit just kind of reduce
down so you can actually get you know in
a bite uh uh something that's in the
whole fruit like dried cranberries dried
apricots great ways of actually getting
uh the dietary fiber as well and that's
actually a good snack so think about it
dried fruits like dried apricot dried
cranberries dried blueberries dried
cherries you want to mix that with some
tree nuts your pecans walnuts pistachios
almonds now you got trail mix that's a
good way to get dietary fiber when you
feed yourself dietary fiber it feeds
your gut microbiome your gut microbiome
helps you lower inflammation in your
body and this can be really important if
you are suffering from
arthritis um now I like to cook so I
always like to give people a little tips
on things um I like white beans we
talked about beans being a good source
of dietary fiber I love beans white
beans uh uh by the way beans are one of
the core foods that are found in people
in the blue zones these are people that
live long and they live well so they
live for a long period of time and they
live a good quality of life during that
period and one of the common
denominators of what Everybody Eats in
these areas are beans so I like I told
you I like white beans soak them
overnight
that gets rid of some of the Fates which
are perfectly fine when you soak them
off like that and cook them I like white
beans cooked in a stew you know you make
your little Mir poie chop up some
carrots and onions and celery chop them
really fine um you cook it down in some
stock if you're a vegetarian use
vegetable stock you can add some herbs
like Rosemary and then cook your beans
in there and cook them down you want to
throw a little white wine the heat will
cook off the alcohol and you've got
yourself this incredible white beans
stew great source of dietary fiber in
fact let me tell you for white beans uh
researchers from the University of Tonto
have shown that even eating one can of
white beans five days uh a week for a
month actually not only lowers your
inflammation but it improves your
metabolism as well because a healthy gut
microbiome fed by dietary fiber which
comes from Beans in this case white
beans actually lowers visceral fat in
your body and visceral fat tends to be
inflammatory and you've got arthritis
you got enough problems with
inflammation you don't need visceral fat
the fat that's deep inside the tube of
your body to make everything worse so
beans actually not only lower
inflammation overall but they also lower
visceral fat so you've got less of that
inflammation going on as well all right
food number two eat foods that are rich
in vitamin C C as in
Charlie now vitamin C is
anti-inflammatory so what are some of
the the foods that are vitamin C rich
foods strawberries Tomatoes broccoli red
bell pepper these are some great
examples of foods with vitamin C and
I'll tell you there is a really
important study that was done to show
just how powerful vitamin C containing
foods are for lowering inflammation so
you know there's another autoimmune
disease kind of like rheumatoid
arthritis called lupus lupus is a kind
of a very very tricky and dastardly
disease it's very uncomfortable again
autoimmune uh reaction your own immune
system attacking all kinds of tissues in
your body and there it's been studied um
in Japan by a group of researchers in
Miyagi Japan and they were studying
women who were uh older than 40 so
middle-aged women who had autoimmune
highly inflammatory lupus all right and
they looked at 196 women from 21
hospitals all throughout um this Miyagi
area of Japan and they tracked their
diet and they track their autoimmune
symptoms and here's what they found they
found that those women who ate the most
foods containing vitamin C all right
they had a
74% decreased risk of having a lupus or
an autoimmune inflammatory flare up
that's pretty big all right that's
prevention of the flare and what they
found was that the amount of vitamin C
that was beneficial was about 154 m
milligrams per day all right and that
you go like okay so Dr Lee how much is
that 154 milligrams a day vitamin C is
pretty easy to achieve eating Whole
Foods so what are some examples of that
well if you want to get 154 milligrams
of Vitamin C that's equivalent to eating
one and a half large
oranges a cup and a half of sliced
strawberries not very much 2 cups of
broccoli or 8 cups of uncooked cherry
Tomatoes now you might say look I'm not
going to eat 8 cups of cherry tomatoes
no way don't worry if you took eight
cups of cherry tomatoes and you put them
in a sauce pan with a little bit of
olive oil a little bit of garlic chop
them up and just slow simmer them guess
what you would reduce that down to about
a cup of tomato sauce all right and that
you can actually easily put on some
pasta and now you've gotten the amount
of youve got 154 milligrams of Vitamin C
you can also get vitamin C by the way in
tropical fruits like guava you can get
it in grapefruit uh and and there's
something called the West Indian Cherry
acerola okay sometimes you can see
acerola products being sold as well and
so how does Vitamin C work well vitamin
C um increases your body's immune cell
called the
TG t as in Thomas regg reeg it's a
regulatory cell and what t-regs do is
they turn down the immune and
inflammatory system they're like the
volume control but they work by turning
things down
so by eating foods with vitamin C you're
you're actually turning down the volume
on inflammation in your body and
although this was some of the studies I
just talked about were in lupus
arthritis like lupus is an autoimmune
inflammatory condition all right food
number two broccoli I want to focus in
on broccoli for a second because
broccoli is kind of like a triple whammy
a triple threat of benefit when you
actually talk about anti-inflammation so
here's what broccoli has it's got a
bioactive that's called
isothiocyanate
ITC all right and this is powerfully
anti-inflammatory broccoli is also a
good source of vitamin C as I mentioned
earlier that's number two second benefit
and broccoli got dietary fiber good for
the gut microbiome which then lowers
inflammation
isothiocyanate vitamin C dietary fiber a
triple whammy that's good for you all
right now I'm going to give some Pro
tips when it actually comes to eating
broccoli uh most of us grew up eating
broccoli and uh getting used to the fact
that you eat the fettes those are the
Treet tops right the little green Treet
tops at the at the top and of course
fettes do have ITC fettes do have
vitamin C and fettes do have dietary
fiber so fettes are good all right um
that's that's what you normally see uh
in a restaurant but if you went to the
farmers market all right and you took a
look at what broccoli really looks like
broccoli has got Treet tops the fettes
but it's got a really long stem all
right make sure that if you are buying
whole broccoli get the stem too because
the stem has twice as much of the isoo
twice as much of the bioactive that
lowers inflammation and the stem is also
really really packed with dietary fiber
as well so I would definitely use the
entire broccoli now to cook pieces of
broccoli you can slice up the stem into
medallions and actually cook with those
stir fry with them uh sauté them best
way that I like to cook broccoli get a
pot of boiling water like a pasta pot
get water boiling and and clean your
broccoli cut it up prepare it and
literally just throw the broccoli in the
boiling water blanch it for one minute
maybe even less you will see the natural
green color of your fresh broccoli
suddenly get greener and Greener and
brighter and brighter and you want to
fish it out of the water before it gets
super bright you leave it in there it'll
get brighter and then it'll get duller
because now all of a sudden pretty much
you've cooked out all those bioactives
you know that's the stuff that your
grade school cafeteria serve don't go
there blanch it that's like 60 seconds
in boiling water or water that was
boiling you turn it off you put it in
there then fish them out and now you can
cool them off if you want with some
water now you can cook with them and now
it's the perfect thing sauté you can
cook it really quickly right otherwise
you'd have to cook the broccoli for a
lot longer but if you want to sauté
quickly or if you want to actually Walky
or something that's the quick way is to
blanch the broccoli first all right
that's a typical thing that I do if
you're going to cook in a walk for
example a little bit of uh oil little
bit of garlic or sha or shallots all
right um stir fry it you can put a
little bit of rice wine in there don't
worry the alcohol Cooks right off and
then add a little soy sauce low sodium
soy sauce please and then if you want
you could actually put some oyster sauce
SAU on there after basically
everything's done and we're talking
about like less than 2 minutes you'll be
finished put some oyster sauce in there
stir it around a little bit and serve it
what an amazing Umami flavor and you get
all the benefits of the broccoli
including the stems if you actually stir
frying with the stems you're getting the
vitamin C you're getting the
isothiocyanates you're getting the
dietary fiber you're getting all these
components that can lower inflammation
if you have arthritis so that's a tasty
way to actually lower inflammation okay
okay now if you're going like all right
I'm not going to go to all that trouble
what can I do with the stems look you
can actually make a soup out of broccoli
stem all right put in a blender uh add
some vegetable stock oregano uh and
you've got a broccoli stem oregano soup
I got a great recipe in the book that I
wrote called eat to beat disease and by
the way it only takes 20 minutes from
start to finish all right that's pretty
good and you can make a match of it so
you can have it over for lunch the next
day all right now here's a pro proo tip
if you want to get all those isoo but
you want to get like the really
superhero punch of it like the really
potent amount use broccoli Sprouts these
are the three or four day old tiny
little Sprouts of baby broccoli and they
are packed with isoy in fact baby
broccoli Sprouts have 100 times the
isothiocyanates that adult broccoli does
all right so you really get a lot of
potent you you get a little potency with
broccoli Sprouts you can use them to
make a broccoli sprout shake or you
could sprinkle them on a salad or
virtually any dish that you're making
you can take make use of broccoli
Sprouts you can find them in farmers
markets you can usually find them near
the herb section of a grocery store
they're not very expensive they don't
taste a lot like broccoli they're mild
they're slightly nutty flavored um and
they're delicious so I recommend that
food number three Citrus right oranges
grapefruit Citrus are really great again
vitamin C um you know uh oranges are
kind of a fall winter fruit but you can
get them all year round a mandarin
orange is actually a great way to peel
you can peel off the the the skin and
then you just pull off the the little
slices that's a great way that's kind of
almost self-contained because the slices
are small the peel comes off easily toss
the peel away eat the whole thing like
you leave no trail that you actually of
your orange eating uh and I like to eat
that in the morning when they're in
season and I like to eat a single orange
better than I like to drink a tall glass
of orange juice right so you guys know
you go to a hotel if you're traveling on
vacation in a hotel and you're eating
the breakfast or the hotel they usually
offer you orange juice and you know they
get a big tall glass of orange juice
here's the thing I would rather eat a
whole fruit because I peel it I eat it
it's fresh I get the whole thing I get
the sweetness I get the tanginess I get
the vitamin C I get the dietary fiber
all right uh of oranges and I'll
probably eat one orange and I'll be good
all right but if I have a tall glass of
orange juice you know how many oranges
it takes to make a tall glass of orange
juice it takes eight oranges to make a
tall glass of orange juice that does get
you the bioactives you can usually get
some uh Di fiber from that but you're
getting a lot the sugar as well from
eight oranges that I don't need sugar
from eight oranges so I prefer to eat
the whole fruit in order to be able to
get all the fiber all the fiber nothing
gets strained out uh which they do when
they are squeezing fresh orange juice
and less sugar uh as well now if you
want to eat a bigger orange you know
that's sliced and you want to eat the
slice uh um you can do what they do in
Asia you know like after a banquet in
Asia you know what they serve they serve
oranges uh it's a great way to actually
kind of light up your pette at the end
of a meal you get a little hit of
sweetness which you get all that dietary
fiber and the bioactives as well so oh a
little other thing about uh oranges I
can I like to use zest of oranges for
cooking all right not not mandarins but
like regular oranges and for example uh
you can light up any vegetable dish with
uh some orangeu like if you I like I
would make asparagus right blanch some
asparagus sauté it cook it you can even
Grill hey check this out I've got a
guide on the five small daily habits
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link below the video some asparagus as
asparagus is great source of dietary
fiber now you take you want to light it
up okay uh take a zester and take an
orange and zest that orange and sprinkle
it on the asparagus then take you know
you can squeeze a little bit of the
orange juice right on and now you've
actually created a citrus summery
asparagus absolutely delicious and you
actually get um some dietary fiber and
you get the bioactives from the oranges
if you're going to do that though I
strongly I insist that you actually get
or organic oranges you know why because
you got to be using the skin the zest of
the skin that's part that's exposed to
any chemical that's sprayed on it and
it's very very difficult to wash off uh
chemicals from the skin of fruit you can
you can do you can wash off some of it
very difficult to wash off all of it
food number four green tea all right
green tea has lots of benefits including
um helping people with inflammation like
people with arthritis why because green
green tea has a bioactive natural
chemical called egcg that's epig Gallo
caken 3 gallite egcg don't bother
memorizing everything but you should
know that's one of the cakin is the
polyphenol found in green tea comes
right out of the leaves when you want
you um uh when you actually steep up
some tea leaves and guess what that egcg
is
anti-inflammatory all right one of the
ways that it's anti-inflammatory is that
egcg turns down your body's immune
system when it comes to inflammation and
it makes more t-regs remember I told you
these t- cells are the volume switch
that turns down the volume on
inflammation so it makes it quiet sh
less inflammation please so green tea
will actually do that green tea is also
good for your gut microbiome right so
again uh you're drinking sipping green
tea it makes you relaxed it tastes great
lots of other health benefits that
activate your all of your health defense
systems at the same time including your
gut micro biome gut microbiome
appreciates you feeding a green tea what
do they do they pay you back by making
those short chain fatty acids that are
anti-inflammatory this is food is
medicine this is the health care you can
do for yourself at home you don't need a
doctor's office you don't need infusions
but this is stuff that you can actually
take action on all right um oh by the
way green tea also has another bioactive
in addition to egcg called l theanine
lanine t h a n i n e l in guess what
eling does when studied in the lab it
causes bacteria to make short chain
fatty acids so another thing besides
egcg prompts your gut microbiome to
release these
anti-inflammatory natural uh substances
uh like short chain fatty acids
proprionate berate acetate okay uh and
by the way this has been studied in
humans as well researchers in Iran
studied green tea in 86 women all right
then this is a big broad range of women
they were aged 15 to 55 right kind of
like the first half of Life ory these
women had an autoimmune uh inflammatory
disease lupus just like the women I told
you earlier lupus is a great way to
study inflammation in the body all right
uh and what they showed is that women
who got five cups of green tea a day the
equivalent of five cups of green tea a
day it reduced their symptoms of this
autoimmune inflammatory disease of Lupus
by half cut it down in half all right
now one of the groups in this research
study got a placebo and they had no
change at all so this is an example a
clinical study where green tea with its
anti-inflammatory turned the volume down
inflammation cut down the symptoms of an
inflammatory autoimmune disease and by
the way the group that also got the
green tea had an improvement of 30%
Improvement in their quality of life
after all look we all want our quality
of life to be as good as possible and
green tea was able to do that in this
research study the other thing that
green tea does is that you know the
bioactives in green tea can prevent
destruction of your joints now let me
explain to you what happens in both
osteoarthritis and rheid
arthritis with all this inflammation
that's happening on the joint whether
it's attacked by your immune system or
with this wear and tear grinding in
against each other you got inflammation
inflammation releases these growth
factors it's kind of like natural
fertilizer and you know what it does it
attracts blood vessels to grow into the
joint kind of a wound healing response
gone wild and when blood vessels gr into
the joint they're not normal because
this arthritis uh any kind of arthritis
is not a normal situation so even though
the blood vessels intend well by growing
into the joint they're never quite
normal and these blood vessels are leaky
and when they leak you know what they're
leaking they're leaking fluid causing
joint swelling now you know one of the
reasons why the joint swell well but the
joints are further destroyed by the
blood vessels because the blood vessels
deliver enzymes enzymes into the joint
you don't want that all right now you're
destroying the joint by the way normal
joints healthy joints don't have blood
vessels they're avascular but when you
actually have grinding osteoarthritis or
autoimmune attack on your joints in
rheumatoid arthritis or psoriatic
arthritis blood vessels grow in because
of the inflammation and they deliver
they leak they're leaky they deliver
fluid so the joints swell and they
deliver enzymes to destroy the joint
even further green tea anti-androgenic
so it actually cuts off these blood
vessels it makes it harder for them to
grow uh and that's actually a good thing
when it comes to arthritis all right
anti-inflammatory
anti-angiogenic that's a field that I
actually uh help to Pioneer and study
all right food number five bone broth
what's bone broth listen bone broth
you've seen it advertised everywhere
this is a broth like a soup that
contains collagen from animals like beef
chicken pork turkey any animal that has
connected tissue and a little bit of
meat cooked down the collagen comes out
into the broth and by the way collagen
which is what your joints are made out
of anyway that's what gelatin is made
out of remember when we were kids we
were fed Jell-O jiggly stuff fluorescent
green fluorescent red ditch the color
ditch the artificial flavoring and added
sugar but I'm just telling you collagen
this is actually what bone broth is has
got in bone broth now why is bone broth
healthy it's got collagen in it when you
uh drink it what actually happens the
collagen in the bone broth that goes
into your stomach now your stomach has
got stomach acid and it's digesting
everything including chopping up the
collagen right and so I used to think
well if that's happening which we know
it does then the collagen's no good
right not really getting collagen into
your system but research has now shown
that when you cut up and chop up and
digest the collagen into
pieces this is known as collagen
fragments and collagen fragments getting
absorbed into the bloodstream do wind up
activating certain cells including joint
cells to secrete more collagen and it
can be
antiinflammatory and joint and collagen
fragments can also be anti
anti-angiogenic and so bone broth
contains collagen when you drink it your
stomach digests it into pieces fragments
these collagen fragments get into your
body and they actually go to your joint
cells and they actually activate them to
uh do all these beneficial things
anti-angiogenesis
anti-inflammation uh and actually
stimulate the cells to actually produce
more collagen here's my um
recommendation when you're actually
buying bone broth pick it's us it's
often found in a box now a days pick it
up please look at the ingredient label
you want to know everything that's in
there you want to make sure there's no
added sugar no added artificial
preservatives no artificial flavoring
just be careful because manufacturers to
save money they'll add all kinds of
things to make things taste good be a
little bit cheaper more cost effective
they make more money on it or more shelf
stable when it comes to your own body
you need you are in charge of what you
put inside it you want to know
everything so it's up to you to go check
that out okay now if you got bone broth
you can actually make it even better for
you because why why you can um use it to
make stews you can make it to use it to
make soups you can add your own
vegetables to it your own garden
vegetables your produce um so you can
make take something that's already good
and make it even better if you may put
broccoli in it for example now you're
actually adding all the other good stuff
or any um other uh vegetable that
contains dietary fiber or polyphenols
and you can also um have Jello-O because
I did mention to you that um collagen is
what Jello is gelatin is actually made
out of but again you're going to have
Jello-O don't do it the way your
grandmother served it to or the school
lunch cafeteria lady served it to you
know and know mold it into a cup jiggly
red green I just that's what I remember
from my childhood tasted pretty sweet
sometimes they had like canned fruits
floating in it don't do that if you're
going to make your own cello get plain
plain flavor okay uh make it yourself uh
cut up your own fresh fruit fresh ripe
fruit and don't add any sugar to it and
you know you can actually play with some
different flavors uh out there great
recipes you can just search them online
to make healthy Jell-O that's what I
would do but bone broth is the kind of
the source that you can actually make
savory uh foods with as well all right
today we're going to talk about
something fun which is spices that
actually help uh slow aging and also
help Heal Your Body by reducing
inflammation all right now I'm going to
talk about spices that you may or may
not have heard about so let's get
started the first one is star
Anis star Anis is H from Southeast Asia
it is a very unusual looking spice
because it's dried and it looks like it
has eight points to it looks like a star
and star Anis and it's what's used to
make masala chai It's actually used to
make f the Vietnamese noodle dish and
it's part of the traditional Chinese
five spice powder all right you can find
it though in your grocery store now star
Anis this spice has a bioactive called
aniol and aniol has been showed in the
lab to be a potent Blocker of
inflammation and the lab research shows
that the effects are seen only when you
actually give it orally but not when you
actually apply it to the top of your
skin so there's something about the oral
administration of aniol that actually
makes it
anti-inflammatory okay the other thing
that star Anis has in it is another
bioactive called shikimic acid now
shikimic acid is a natural chemical that
has antiviral properties in fact it's so
potent that the pharmaceutical industry
once went to Star Anis in order to
develop um the antiviral treatment
called Tamiflu Tamiflu is made out of
shikimic acid that's how potent this
actually is to improve your body immune
defenses against viruses and
traditionally star Anis has been used in
um traditional Chinese medicine for
actually protecting against infection as
well okay where do you find it you find
it in the spice section of the grocery
store if you go to a Spice Market you'll
see it these are beautiful uh about the
size of a penny and they are uh eight
points on the side of it uh you should
definitely check it out you can also get
the powder but the whole the whole star
is what's really interesting and you can
actually put the star in this you can
put it into any sauce and to get the um
the flavor out of it now researchers in
Korea have even studied star Anis for
its anti-tumor properties now
inflammation is associated with cancer
and so and helps cancer grow so any
spice that has anti-inflammatory
properties can be useful to counter
tumor induced inflammation as
well so a little bit more about star
Anis uh it's a fruit actually from an
evergreen tree called Elysian verum
again it's found in Southeast Asia used
in traditional Chinese medicine and it's
found you can use it to make teas um and
it's used to fight joint pain and
inflammation and even viral infections
which makes a lot of sense given the
fact it has shikimic acid now in the
kitchen how I use star anus you can add
it to a soup a stew a broth you can
actually if you're making a dessert uh
you can actually use the fragrance the
dessert as well it's got this uh very
very light licoricey um Essence that's
absolutely delightful I encourage you to
try it all you going to smell it and you
know exactly what that scents like the
next spice we're going to talk about is
Rosemary also one of my favorite spices
I use it during t