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So if one of your goals is prioritizing, your health just in, our community is gearing up for another successful year. We’ve got health and fitness expert to help guide us all through it. So you want to join in on the fun. Just scan the QR code to subscribe to our

Newsletter and connect with over a half million folks on a mission to get help. On this episode, we’re going to share easy ways to help look and feel your best simple self-care tips to super food to the great to see. >> Nutrition. Then later, we’re going to kick off the new year

With some fun work at this is start today. First up, let’s see what our fitness leader, Stephanie Mansour, had in store for this month’s workout challenge. >> Good to see a nice to see. We’ve got all of our. >> Are friendly pages. And in terms here, let’s just keep

Costs down. Okay. So haha. So you and the team over it started a a quick start guide. What the tips you’ve compiled, some of them. >> To get our you’re off on the right foot. You know, we’re going to ease into the new year. We are going to start off

By committing to 5 minutes. A day of exercise. We’re going to start by tweeting a little healthier, adding in one vegetable a day drinking a glass of water before you even get out of bad and I’m going to other ways. It’s yeah. Well,

Just set up said before you drink the water. Yeah, this is a very well and I’m going to be coming at you live over on Facebook. When you go into our started a Facebook group every day to day right after the show at 10:00AM Eastern time every

Day this week to give even more tips to be productive at it in the morning. You say you need to start the night before. Yes, so you want to plan ahead. I want to train your brain that when you go to sleep, you’re seeing your clothes that are

Laid out for tomorrow at the workout clothes. And so when you wake up, you drink a glass of water, you get out of bed, you run your workout clothes and right away, we start off with some stretching so we bring one in towards the chest.

Well, we’re down to on the other hand, if you’re someone that wakes up with. >> Stick aching joints or if you have a tight low back, this is a great exercise to do right. When you get out of bed before even going to the restroom to loosen, which is

Great for balance to out. Yes, exactly. So. Moving on into the bathroom here to help Michelle and George about them as well. Yes, they are going to survive rushing there to be. So anytime you’re in the bathroom, you know, first thing in the morning which opened a

Feet wide. While you’re brushing your teeth, bend one knee, stretch that inner thigh and then go to the other side and stretch the other ones. This is a really big things like my for he needs. Was your team so longer stand still dress? Yeah, buddy. So your seat. So while you’re brushing

This, yes, yes. But you’re brushing your teeth. Look now. Maybe you’re doing your hair races here. Haha. So lifting up on that tip, toes. Lowering down. Squeeze the most out of the top. Yet. Nice. A nice like right now is highest. You can get it while you’re brushing your hair while you’re getting

Ready in the bathroom. And again, we’re trying to implement these little things in your day. Again, this isn’t a huge workout, but it started with that. We can all do that. Yeah. Asked 13th. We brushed her hair yet know for me personally. And that’s right. So we’re wasting our eggs in it

As well. With team here. We’re going to be some shoulder roles so rolling shoulders up back and down. Good. You can even drop one here to one side here. Feel that stretch. Yeah. After the national. Good. Yes. And then if you’re someone that’s microwaving or putting something in the

Blender, we’re going to do 10 squats. So >> you turn that thing on and we go down into that slot. Good for us. Down to the fields, stand-alone defense when she boils water. She does, yes. >> So it’s like you just just throughout the day is actually

Just a constant movement. I moved constant movement and then next week, once you do this for a few days next week, you’re ready to go with our January challenge. This is great what you guys think. All right. >> Up next today, contributor Ali Love back with their series. Love Your mornings.

>> This time she showing some creative Self Care Act and we’re going to take it back to the basics with tips to Newark fuel. Our bodies will be right back. And welcome back. Health and wellness is a keen to start your start today. And sometimes that means with small acts of self care.

>> That can make a big impact in your life today. Contributor Ali Love is here to do just that with some of her favorite natural beauty hacks. >> Coconut oil, especially in the hard for is one of the greatest inventions I put on my kids. I put on my skin. I use

It for everything. What do you think? It’s good for all the rage. Yeah. Treatment months actually have it in my hair right now. I have been going on. So I lathered coconut oil. Put it in my hair. Pull my hair back. >> It’s good for 2 things. One hydrating the here, which

Is most importantly making sure it’s it’s shiny is healthy. You can see my girl right here on TikTok putting it in, rushing it through putting him on. And the second thing that it’s really good for as you’re able to do 2 things at one time

At work right now with you. Yeah, I’m getting a treatment in my here at the same time. So what happens when you wash out the Coconino have very shiny healthy. Yeah. After that, it’s really important. And it’s great for blow dry. Yes, you just take a bunch. And I literally just put it

Right in with that. You look at this, Putin that they’re laying it down and it’s also shine. You see much time money is my. >> Either way, I love just pure coconut oil on the skin. All right. So this is interesting. People are looking for ways to really grow hair.

>> Yes, now this is something that’s on TikTok on social media. And I will say this time on this one, a try if it works for you or see a lot of celebrities, they really live by it, especially the model. Anthony. This is rice water.

So basically you take rice, you put some water in it. You let it soak for 30 minutes. You put it in a spray bottle here. What? This is the stuff that usually rents out when you’re washing your rice, get rid of all that stuff. Stuff right

Here. You put it in your hair exposed to promote hair growth. You can put a half a cup of rice. I say something around 3 to 2 to 3 cups of water. You let it soak for 30 minutes. You can rent their life if you’re a little bit concerned.

And I say this is all you do, let them it’s like I’m trying it put in a bottle and put it on your head at some times a week because when you have best match your exit to watch it 3 or 4 times, yes, dump out that cloudy water. You don’t get

Used. The cloudy water. Yes, we’re using all things in our kitchen. All right. Let’s make luscious eyelashes. Yes, I love lashes. I feel like a lash and brow makes a face. You don’t eat anything but from the Browns and nice last right. But if you’re anything like us, yeah, always want next year.

Now we’ve got a look likely to OK. So this one is a new hacking that I love. You. Take a Lashkar alert. You curl your lashes and you take a little brush. You could be Oscar for was the product. I swear by a lot more of a

Challenge. Ellie Vaseline, you call the lash and then you brush it up and put off before on your last the last a little bit at a time. And you can see our amazing producer is going to come up here, eat it. This is a before and after all

The last. That’s the before. And it doesn’t get your eye in online. All good. Yes, your breath and Finland. Exactly. Continue with the face. Yeah. Play mask. Okay. I have sensitive delicate skin. Yeah. I don’t always want to put a game. So many chemicals on my skin. Know if a mask is

Really good. Absorbing that extra s’more, excess moisture on your face. All of the oil with the sun came up. This is a powder. So this is a powder. Yes, this is a claim. Ask you add water and and you mix it up. You have in mind. This is I

Do the sense that what this is for this work located exactly what it’s okay and you just mix it up and then you put on your face and I love to see this working because it shows your pores. You could feel it. Yeah, I don’t like to pace.

The men thought. I don’t know if it’s working, but it’s working back on it. Dries out. All right. Let’s get to a J. Lo favorite. I mean, who doesn’t want to look like J Lo basically this is olive oil. This is olive oil. And for you

Maybe think of a salad. I think J Lo’s body. Yes, that’s what she does. And she ladders on olive oil when she walked the red carpet hydration as hydration of the skin and gives you that shine. That glow rely takes it. Take it up in a

Little lotion. I love the center is I want to smell like a garden salad and I’ll put it on 2 things about this. I would say if you are wearing this out on a night out, be sure to have someone else supply it for you because getting oil on your

Clothes is the worse. And secondly, if you’re someone in a hot climate, be careful not to wear this out in the sun. Yes, one of our night out, you know, I mean, look, rushed by not having a lip scrub all of this is life.

Okay. So you know why? If you like I think of your girls for this one, all you need to do. You can take that coconut oil, your kitchen, olive oil, or coconut oil and the oil that’s hard with with some sugar. That’s a year sugar teen.

What is it a teaspoon a as saying that down, you know, and make sure that I’d read it yet. You mix it up and you have this kind of like hearts crab and just put on 11 on Iraq. But on okay. And what’s this spot right here? Those are

Essential oils. OKC can make it. And yeah and again, all of these things are beneficial for anyone who’s looking to kind of read about the makeup wardrobe, take care of their skin, eliminate chemicals out of your kitchen out of your house. I love it. Love it. Allie Love you.

>> Just ahead, we’re going to start today. Workouts to help us all. Get a jump start on our fitness, but first lets you about. >> We’re going to reveal the best Super Foods to all of your daily needs. We’re back with more start today. Now if you’re looking to

Get your health back on track, but not sure where to begin. Week wellness expert Doctor Christian Gonzalez walk. >> Hoda and Jenna, through the simple things we can all do to nourish our bodies. >> You’re opening concept. It’s like in medicine. People are always treating the illness is but there’s a whole

Nutrition. Peace. Yeah. That so important that sometimes gets overlooked. Big time. Yeah. And we can make these interventions so quickly. Lot of bang for the buck. Easy stuff to get us in. Good health. Okay. So starting the day, let’s start first thing in the morning. You know,

We yeah, we need to drink water. Get first of all, how much and how can we kind of spruce it up? >> So oftentimes we wake up and were dehydrated. Yeah, we lose about a couple water every single morning through the night. Yeah. So the mornings one of the best times you can

Drink water. Get into the habit is in the morning. Yeah. So how much he’s so. So realistically, the easiest way to think about it is 8 ounces of water every hour until 10 o’clock about 80 ounces of water a day. We want to make sure we’re hydrating. We can use election

Night rich assaults. This is a sea salt. It’s going to be less light ridge, meaning we’re getting more hydration out of our water, just adding a little pension, but added that it was so we’ll solve. But it needs to be what a special kind of

Special to see SOT he saw. So when you say a pinch, are we tasting at the water? Just dissolves? You know? So so what the super ocean, the salty water, you just a little dab dab. But in their get out there, you’re going to lose the

Will of the drinking of water in the morning like you can drink. Listen, if you’re parched, that means you’re dehydrated. All right. Let’s talk about her mental health. When it comes to hormones. We need to focus on 2 big pieces for nutrition, cap facts. Right. And we have some

Beautiful nuts and seeds and chia seeds. Some pumpkin seeds walnuts. Almonds. And we need protein. Got both are going to help hormones and the production arm. And so what we have and how many portions to think. Right? So it depends on the person having enough protein and eating enough

Protein is essential, making sure having it with every meal, getting a good amount of fat with every single talk about the Yassin on the sport right here on over. But the Spurs. This is my favorite port here. These are the most powerful

Foods for your heart on all of the foods on this platter here are going to help reduce inflammation in the body. So what we’ve got bury some of the most powerful, very antioxidants to reduce information that could assist Ginger. This is tumor. 2 more. This is one of the best buy

Says for reducing inflammation in the body healthy hormones. Yeah, this is a secret is a broccoli sprouts and a half 100 times more nutrition and and probably and broccoli essential nutrients for reducing and helping. So if people are looking for these in the grocery store, these are the

Micro greens that what they’re called right time microgreens and the broccoli is the best. It’s it’s potent. Can you taste? Yeah. This is going to help with detoxification of estrogen in our body too much about garlic. spots like I did. I green tea. This is a bit crazy hack.

>> And the crazy hack and I thought about this to myself and I go, OK, a lot of people drink alcohol. Yeah. Can be an oxidative stress. Our body formation again, right? Cellular damage. Guess what? Reverses that request was for Texas. >> Green Tea. Wow sunport. You know you’re going to go and

Have a drink order green tea first or afterwards before and after partner is going to protect the cells in your mouth and your body reducing oxidation lead to some other sort of noting issues. How many of us are bloated, how many as

A chef and a blow to planning about it? As always, I got I got a little intervention. >> Before every meal teaspoon of apple cider wine or creates a more city helps with your guy that you want to be acolyte know not when you’re eating. You want you want your stomach

To be creating the most amount of a city to break down what you got. These are probiotics now should take. The question is should we be having probiotics? They could help with floating but actually like for minutes with the better. >> 10th. Nice key for such action. It in your food.

Exactly. Are you sure you don’t even know that one of these now I’ve never heard of this topping your mouth shut. People have wanted us to do that. They’ve been requesting. >> Yeah, listen, there’s some kooky things, but this actually

Really helped. So what do you do? Why do we blow a lot of us operating s****** in through the night and through the day? So mouth taping has been actually one of the best interventions I have found for helping people when they’re sleeping taping their mouth and reducing bloating in the morning.

>> Okay. But that’s a look at Rita. My mouth all day long. I’m scared up during the day. It’s OK, cause you’re breathing out right now, but we actually should be news, a breathing all throughout the day and night. For haha, we should mention

Before trying this talk to your doctor. King was talking about nighttime routine. These are just some simple things we can do. >> Like night time. Better sleep starts as soon as the sun goes down crime. So you want to make sure when you’re moving your body throughout the day? Yeah. Increasing slow wave.

Restful sleep headline. Sot land. It’s going to be reducing the light. The strong line in the house getting the Himalayan warm tones and the and in the House of Eye mask. Beautiful family. But here’s one of my favorite things. Creating a ritual or honestly, yeah. Turn off your phone. Yes or no.

ITV. The computer about an hour before turn it off and then make sure you’re creating a ritual like journaling light stretching to an ice bag, not eating late. Cooling the house. So creating a everybody, reducing the nervous system, getting your body, relax all things. We can do it. I just

Like it’s not a big deal. We could try this tomorrow to see if it works. >> All of these G thank you for coming to see a thing. Really appreciate. Appreciate it. Thank you so much. >> Coming up, we’ve got to work out to start the year off, right? All you need.

>> Is 4 minutes. Plus we’re going to show you some moves to help improve balance and stability will be right back. >> We’re back in time to get moving. First up, we’re going to start with some easy exercises you can do in a matter of minutes. Here’s fitness coach Keith Evans to

Show us how it’s done. All right. Here we go, OK, so how do we get the start of what? What? What’s the point of for? Audi do get a toehold workout before minutes. Yeah. For mostly higher professional coach Joachim Means.

>> And I think that the big myth is that we need a lot to do a lot. So they were just going to utilize a body weight. He working for time. Okay. Get a full-body workout within 4 minutes. You’re my goal is for you guys to break a sweat

If you don’t. The 20 doubt about that we made earlier. >> Well, cactus and steel just like this is all right. >> So we all done the jumping Jack before with the Cactus. Jack and Sewage Act practices will look like this recent of skiable since the back pocket and steal Jackson going wide

Like this. We might get a little bit of real estate, but if you’re low impact and if you will, in fact what you just step out to the site. All right. Final use, OK? All right, a group. All right, guys, let’s go for it in 3 to

Reach for the sky one. Let’s go Big. Riccio was is the back pocket. Come on out. All right. Tyson. Okay. Haha. Okay. Now we’re going to ask you to act on straight out out to sea in 3 key movement to one. Let’s do it on set out. Okay. >> And go out.

>> Lovely. Lovely rock. Out here for another 5, 4, 3, 2, 1, All right. Catch your breath. It was really good morning. The good morning of my life to hands behind your head. Then we’re going to hands at the hips like this. Back as

Pilots in the sky will come up. That was in the squad, would alternate between the 2 were going to go. Good morning. Good morning. And then right into a squad that that’s a practice at the time is about to start right now. Yeah,

Ready. Let’s go in. 3 had bonded through one. Let’s go. Good morning. Good morning. And and going to ask why we do it again. Good morning. Warning than a year. That’s what now pulling out most of the sky behind you. Keep it going.

I love it out, baby. Come on now to another 5 again, but still sits back 4. >> I say good morning and again, one more. >> Womb Wednesday at one of the afternoon. So far. So good. Now I talked to a court low Corps floor. Yeah, OK, all we

Have to do is opposite elbow times in the and back here. We’re going just like this marching in place. Okay. Okay. I’m seeing and 5, 3 phases to legally carrying only crunch. Let’s go to know I was in a top of that oval well down how long we’ve got

Christmas in 2 weeks. One of the valley’s about 30 to 40 seconds and we went to the home would still be about 30, 40 SEC are absolutely I make sure you get the interior here. What about the ones that back up to 5?

>> That I really do it for 6 to something. You know, you all know. Haha 3. Okay, too. He quickly real quick. So we go into the 90’s. 90 degrees as fast as you can and will be feet. All right. Wait, wait for that. Right to do.

>> One country. Let’s go. Move it. Move it out. Oh, boy. >> So I got or all right. A little bit. >> Now let’s focus on a part of our fitness routines that often gets overlooked. Women’s health editor in Chief Liz Plosser

Recently stopped by the 3rd hour to teach us how to improve our balance and stability. >> I’m so excited to talk about balance. It is great for our bodies from head to toe with you. A couple of the reasons why. Okay. First of all, balance and stability. Reduce

Our risk for injury. Very important. Second of all, it enhances our performance. So there’s cool science that when you combine balance boosting moves with the strength training program, you actually get better gains out of your gym workouts. Alina, it builds our core muscles because

As we’re standing strong in taking up space, we’re really getting all those muscles K. And finally, there is research that suggests that it supports your memory as well as spatial cognition hole. It’s just a fancy way of saying how we move about the world. I believe that show the space. Yeah. How can

We test to see if we have any kind of skill when it comes to stability and balance? We have a couple of super quick and easy test for you say and the idea is to get better over time. So you’re not stressed out if he’s still a little

Wobbly at first, OK, the first one is the single lake stamps have a chair near by, but let’s try not to use the chair first. So your feet are going to be hit with the part, Katie, underneath those hips and then you’re going to firmly planted her left foot

Andres that right legs. You’re going bring its perpendicular. You guys wobbling. Okay. I mean, you guys are experts already. You’re really good at it. You can close your eyes but to start just just do that. You need to grab on to the

Chair you? Yeah. Yeah. My eyes closed yet. Yeah. It is an extra challenge. See how long you can hold it. Then you’re going to repeat that exact same move. Just using opposite foot. Actually a picture in bare feet. Well, your data and toes are keeping the floor. It’s called propios option.

>> That is actually really excellent. Really interview >> And also, if you’re feeling a little less stable on one side or the other, that’s normal. The more we practice the balance, Christine Hughes are about to go through them or even you will say, okay. So now let’s get to sitting.

This is called the sit stand. We’re going to adjust yourself just in the middle of the chairs. You’re not leaning against the back feet again about hip with apart and you can put your arms in front of you cross them great and now

Push through your heels and your feet and come to stand. It’s that easy. Chaos at the top and then right back down. Okay. So you’re going to repeat this for 30 seconds and your goal is to do as many as you can as smoothly as you can.

This is helping with found this is helping with Allen’s. That’s right. I yes. You’re pushing through those feet. Your activating your core muscles and you want to get you more of this. It stands over to the village. Yeah. Yeah. Okay. So now let’s get into some news. Actually are going

To improve your balance. Okay. As you can keep doing those tests over time and checked you out. We actually were service that OK, let’s and we will get down on them at a minute. That’s the first one is just the simple forward lines

Using your body weight, OK? So the hip hip with apart again with a smiling and you are going to press through that left foot and then lunged forward, tap your left, knee against the ground. All this is far you’re going to come back.

>> And for those who have like mobility, yeah, definitely need joins us. >> Yes, so I would not anything that feels uncomfortable or you’re worried about your knee. I would not like you can go a little smaller. Yeah. And we have some other moves through 2

Out. So you’re going to p** on different sides. Got K and then yet. So that’s the forward lunch the next month. This is heart. Okay. This is more of this for the court. This next one. All actually over all about these watch here from we’re

Getting to one. This one is called the single like Deadlift. Sophie kept with the part again, you’re going to push through that left foot and now extend your right leg behind New Straits and reach your arms full here or shares Yeah. Try not to get that after its popular take our balance.

It takes Palestine. Really great assist out of the gates. You can add a week. Okay. It’s not going out of it yet. Eventually she was. Where would you have to wait this way? You can hold it in either hand and you would actually bring it

Out for as only takes. Alex. Also good. It’s one of the things that we take it for granted. But when somebody is good balance, it’s just a good thing in the city that staying is when we are walking through the world, that is actually a balance activities because if you think about it,

>> you’re on one foot and then another. So it’s folks that Sutherland or like what is happening with. >> My great to be here to find more tips on balance training in the latest issue of women’s health. And thank you so much. And that’s all for this episode. Start today. Don’t forget.

>> Online community is growing by the day. Just scan that QR code to sign up for a daily dose of motivation in our start today newsletter and get the jump start. We all need to improve our health. Thanks for watching. We’ll see you next time on today. All day

>> And today all day coming up on hashtag cooking some dahdah is sharing her favorite dinner recipes, but also make great leftovers if you happen to be dining solo. These we’ve got meals are hearty healthy and best of all pretty easy to make and you’ll have a lot to share.

>> I just love the smell of ginger garlic together there might be my last thought was so cute, I mean. It kind of feels like you need indication to cook, but guess what you don’t need to be going to a dinner party to make delicious be yourself,

You know what a party for one. It’s has said still a party. So I’m going to show you how to get this party started with my delicious flavorful best deal ever and it’s crunchy creamy kale salad. The hall is a staple in Indian cooking it was always on my

Dinner table growing up my mom my mom and I still shop for lentils Indian markets, but you can get them wherever you get your groceries. A little tip for cooking lentils super important to always rinse them before you cook them you want to rinse

Them until the water runs clear so we get rid of any debris and then we’re going to soak them. This will allow to cook faster and you can soak them either overnight or at least up to 30 minutes. I have my PRI, so Flint Hills here and now I’m going to do is

Train order and like so. When 6 will impose outs. They leave any behind its OK left out. We let these hang out for a bit while we prepare the face of are all acutely stoked a medium heat and I’m just going to add

A little bit of all of oil left that heat up and then I’ll work on my onions garlic and ginger adding a bit of all of oil here. Let that heat up the talk about my aromatic so onions garlic and ginger I cannot imagine any and all

Without the space ingredients. The aromatics that really in part a lot of flavor it’s can they become really deep and rich and flavorful especially when paired with a fat lie. Caldwell I’ve got one hole and then that I’ve dice here and was going out into my oil. We love that simple

And I just want to saute the onions until they’re nice and tender and translucent adding them separately away from the ginger and garlic because I don’t want these guys to burn why cooking with onions. So while my onions are cooking. No work on my drink, garlic I work on. I mean great them

Using 5 cloves of garlic here because I have a girl like moment. If that scares you you can take it down a notch. But I’m always going to keep it up a notch. I’m just reading this on a micro plan until they’re nice and really fine

Grading the garlic this fine is going to allow it to impart a lot of flavor on to this all especially when paired with those onions don’t neglect your onions okay. Make sure these are happy to I love Gurley though she would like early game. We met in 5. I suppose starting with strong.

This recipe is truly one of my favorite and face meal options because it’s super flavorful but it’s also part of protein from the landfill really warming spices one of my favorites, we’ve been planning it also looking at a camera. Well, that for me okay, Gurley there now it’s time for ginger again can’t

Neglect or onions we want them to be tender and translucent a little bit Golden before we add the garlic and ginger, just so we have a ready some caramels ation going on before we hit the garlic and >> Mike are planning the garlic and ginger is nice because it

Almost forms this case so it’s going to be really easy to cook in with our news 12. A ginger. Ginger is super healthy actually so is garlic I just love the small ginger anrlicogether. I’m resting my lawn. And now my heart is.

>> So I’m still greeting this ginger you can leave also be here is grating ginger. >> This is all I have only won by sat on my right arm. The film I enjoyed reading skills. When you cook the onions and garlic and ginger in a fight like olive oil is going

To really break down those flavors so it becomes super flavorful and aromatic we want that we’re pairing it with something like a doll. Although I’m a ginger. Got my ginger garlic minced grated situation here white onions are looking tender and translucent a little Golden around the edges. So now it’s a

Perfect time to add my injury early you can see how kind of pieced this isn’t a great for that flavor to cook the garlic and ginger in with the onions until all the flavors really incorporate and it starts to brown a little bit. Well still ahead.

>> Now that like for like engender have started to Brown and with the onions I’m good at my let’s all for my spices why favorites to use here. I I and my tumor human grander. >> It’s really important that you do roast the spices because

You don’t want that costs now why that Rockies want to be super. Well Brown said its aromatic it smells so good. Now that when we saw a small really nice. Excuse me. Now that was all smiles really nice and toasty on the go ahead and at my tomato paste

Using tomato paste here because I really like to impart that really deep tomato flavor and when you Brown this tomato paste it’s going to taste so good. When you’re cooking the tomato paste he wanted to turn a very the dark red brick College and again, nobody likes that rotten tomato taste or smell

See one of relief. Now that could make a case in with Imus all it’s time to my question does I’m using canned tomatoes here there is no shame here. I love the canned tomato I love convenience you can use diced tomatoes. I love a canned tomato moment, I think especially if you’re

Looking for one there’s no reason why you should look for your country. You want to use tomatoes for about 3 to 5 minutes until they refuse to start in college, cooking the tomatoes in with the onions garlic ginger Spice is going to allow to be a lot more flavorful lentils themselves

Don’t have a ton of flavor on their own to that’s why I did all these different ingredients and spices is going to be really delicious for the actual ball itself. This season, a little bit of fun cover here. Now mass and vegetable broth and now we’re going out some cooking up now.

Instead of using a cream or a he or a spider are using coconut milk to get that seems really delicious creamy flavor but without the dairy. And we’re just waiting for it to come to a boil. We’re just waiting. We’re a little impatient but we’re waiting. We’re making progress

And love at in Kokomo still until we get to make some super treaty. It looks like we’re boiling. Now that we’re boiling and business I’m going to reduce to a simmer and let it cook for 5 minutes. So some good. Now we’re going to add or lentils

We’re going to simmer this for about 30 minutes until the lentils are soft and the crew gets really nice. It looks okay me already. >> All right see you later. In about 30 minutes. So you know what that means my all should be ready.

It’s looking so nice so they didn’t Alicia’s but there are a couple more things that I want to add. I’m going to add in a little bit of sneaky Spanish, this is not really traditional, but I do like to see some reason where I can this chopped it up.

And at that straight in there. And stirred up until it wilts one in there. They’re just going to stir the spinach in until it Wells that could help pick that is look so good. And the green at some nice contrast to the red yellow and

Also looks really a side of things as well. I’m also going to add some fresh lemon juice just for some city. You’ve got a lot of heavy flavors here so it’s really nice out of the detained at the end. It’s my pot. We’ll have a little lemon zing

Mix that woman to straighten their. The finishes off by adding some fresh launch. The tender stems are okay, but I like to remove the thicker stems because those are a bit more better. You can totally chop this if you’d like, but I’m just going

To tear it roughly I kind of like this big pieces of slide show who is so pretty almost too pretty. He word almost. And now it’s time for me to serve myself. This doll is super, versatile because you can eat it straight up at the soup.

You can also serve it with some non for some Rice. The perfect that is to prove so creamy there’s my sneaky Spanish can’t leave them behind. And then to garnish and it’s going to add a little bit more slack on top. Just a little for the picture, you know,

This looks so pretty I have to send it to my mom so we so proud of me and I got to get that non and racing there. This is such a party for one like I love this for me. This is an amazing dish because it stores really well to say

Can totally freeze it or keep it in the fridge for up to a week and I think it is time for a base hit. I’m going straight up. I think my mom and I was all off. It’s really good. I think this would impress her.

Don’t leave me why take another few bites of this fall, but next the show you a kale salad that you are absolutely going to love. You might be thinking another kale salad summit did we really need another kale salad and to that I say yes we need this one

It is my favorite creamy crunchy savory tale solid that’s really going to make you want to eat your greens. The first step that we’re going to do to make the salad, it’s make or 3 times this is a great way to use up an uber

Left over still bad, we’re still bread is not destined for the trash, it’s destined to become times. Here’s my look for breath, I’m just going to slice this and dice it a bit and then we’re going to season. When you’re slicing bread always remember Jesus or a good

Night so that it can cut through the red a lot easier. So I really like nice day and crunchy fruit on some of the cut the bread slices pretty thick so we can get there. Now it’s going to dissect the slices of bread there’s nothing better than a crew tanana solid.

It really just adds that nice crunchy savory element plus I will really just eat bread like whenever I can get an opportunity. This is a great opportunity started okay time for my favorite because it’s got that nice taking in with the savory elements that work and I’d like

To spice a scummy so good and one of those people that like Stan piece of a loaf of bread exists I’m one of them. Now that I’ve got my crew times all I’m going to do is just all that much to all of oil then season with salt pepper and red pepper flakes.

Seasoning with salt. Use your favorite season is here as well. What I love these 3. Now I’m just going to toss them and you know what this is a dinner for one. We being the one some is going to toss it lands, make sure that all of oil and spices really nicely coat,

The bread. These look nice and evenly season to not just going to transfer them to my freshman like am I want to make sure that these are nice and spread out so they get a really crisp even bake sale might even reserves some of these to bake

Off later so I can get that nice Chris time. Now I’m just going to show them the oven for 10 to 15 minutes at 425 degrees. Make sure you stir them one strain of e. Well guess what my crew times are done they look nice in

Golden Chris, some this will let them hang out and cool I make my dressing for the base of my salad dressing amusing to Keane if you don’t know what to Heaney is it simply sesame seeds that have been ground up into a pace that’s similar in

Texture to the peanut butter. It is my favorite savory grounding days for sauces and dressings to my taking me, I’m gonna add a little bit of mustard a bit of flavor. Units next original of oil. Just a little. I’m not some fresh lemon juice is stressing to balance out the

First thing this of the TV. I also love a little tame my dressings be so good. You want your salad dressing to be really bright and flavorful especially when repairing it with a tougher greens like kale. All right. My limit is in West this a bit. Now minutes when my spaces.

Some freshly ground black pepper. a little bit of spice seems to be the trend, some red pepper flakes. Then the sun to whisk all of this together. Still notice that the stressing is starting to seize which means that it’s becoming a little bit difficult to mix.

So all we’re going to do is at a little bit of cold water to help everything come together. You can add more or less water to get the dressing to your desired consistency to me to Heaney Bay stressing is really

Similar to a Caesar dressing so I really like to use it on kill because there’s nothing better than a really delicious kale Caesar that could have creamy this is and no dairy. This looks really delicious and creamy to me. Some the set this aside and get to work on my kale

The pair may kill on going to do is remove. He’s tough stems. I don’t love the sense that they’re a little bit to fibers so I really don’t want my party. It just tears trail off and discard the stems.

You could use a knife to chop this up but tearing it is a lot more fun. Kills a really good solid green because it’s got all these ridges that allowed the dressing to really get all of I like the killing bigger pieces too because when I

Married in the dressing it’s going to whittle down a little and the kill was for. We’re making kill fun again. You thought you didn’t need another kill solid, if you are on. This is the only kale salad you’ll ever see. And I’m not biased at all. This is completely impartial.

It’s not like this is my favorite Kelso again you could have definitely use a knife. But I just made a life choice not to a lot more fun to tear it just going to add my kilt so my bowl. And this is where this dinner for one party gets really fun.

Get to become a kill Nazis. We’re going to add the stressing into Mike Hale and just massage it took that just gets all up into the riches of the kill. Playing that resting straight in there. And now I’m going to use my hands are clean and massage my bill

Massaging your tail is super important because it helps to break down those to fibers and the kale and really just addressing all evenly coated inside the bill. The dressing is already coating it super nicely that’s becoming even softer okay, I got a little bit too excited. The psyche of the kill

Zone to go over and the killers that really had a nice massage, it’s feeling, super is and so it’s time to set it aside and I’m going to prepare my Adams. So adding some tomatoes into the salad to add those really nice burst of sweetness and it’s a compliment both the kale

In the dressing really nicely. You can use grape tomatoes here is cherry tomatoes I find that these are a lot nicer sweeter so that’s why it’s going to be a great complement to the south side. They can also look at those at a super long was.

My favorite part about the skill solid is that you’ve got a lot of crunchy elements like the sunflower seeds of the Times and some creamy all events like these scenes and on the condo so go ahead and I have a condo today some of the dice it in the skin.

>> It does plan to create. >> The dice inside so it makes it a lot easier to scoop right out into a salad. And creating little hashtags in honor of hashtag Chris gave them an out and out. It straight out. Make sure you get all the way to the field to the skin.

So that you can relive of easily. It’s all because of resistance, it’s fun. >> Now we’re moving on to another team, the components life means is they’re going to be really delicious because they’re going to add some protein but also the supercell the creamy in the solid.

The straight in using white beans or can we need you here, but you can use whatever being but the minutes of sunflower seeds for another crunchy texture element in reserve some for the top. You can even use pumpkin seeds if you’d like. And finally from my curtains

Perhaps the reason you’re interested in the solid in the first place said the U.S. I want to tell and what kind of there with you I love everything and those are some pretty close to the top as well to get that crunchiness coming to us. And the Smith process altogether.

There’s so many fun elements going on here so very exciting felon it’s going pretty to get the tomatoes which are nice and bright a condo the shirt off and then at some sun far sits on top. >> We’re a little bit about us that mix here not going to front.

And some response to. And this is my kale salad dinner for one which also means that I can eat out of this bull and no one’s really going to know I care because it’s just me. This is such a glamorous kale salad that I cannot you it without taking a picture first.

This will inspire any kill hater or tails skeptic to eat their tail. I promise, just try it out. Now it’s my turn to try it out and even if I don’t finish this all right now the store super. Well because it’s just going to marry that stressing for longer

And get even more flavorful just got to get a little bit of everything, some of the kill the crew time the tomato. The truth too much. Things but I’m gonna try. I really am trying to get a bit of everything it’s not going to work.

Fresh from the Sun far exceeds what I knew at the time. So good. you know what I think they’re going to be a lot of skill Congress after they tried to sell it. >> We’re back I’m Anthony country know and it is time to

Get saucy we’ve got a brand new kitchen and new episodes coming your way this summer tune in to today all day Mondays at 11:00AM. >> And the moment here not to be filling in for Hoda on the boost. We had a show full of feel-good stories. And if your

New Year’s resolutions to travel more this half hour is for you has it is going to share a few of his favorite stories from all over the country. And then later, a behind the scenes look at how the royal family tours the globe.

But first, a unique program making a real impact on the lives of young people working to keep them out of the criminal justice system. But to work in. And this is Laura Jarrett has that’s. >> All right. This is not your typical courtroom drama from the prosecutors. Prosecution recommends 20 hours of

Community service to the jury. We’re here to help them not to punish them so much. Even all the way up to the judge. How do you wish to plead guilty or not guilty? Everyone here, a teenager with a big job charge resolving real cases in

Westchester County, New York. It’s all part of a local court diversion program and alternative to a criminal trial that allows teams facing low level misdemeanors. A second chance up on today’s docket, the case of a stolen bike. >> I I had absolutely 0 intention of stealing someone else’s property and causing concern to

The victim. >> Seventeen-year-old I, you know, well, hopes to go to law school one day. I love my lawn or and I love all my shows today she’s representing up here. When I came in, I was ready to see the worst in people as ready for the kids to

Be closed off for them to like not have any care. >> And every single kind that I have had has always came into my meeting with a smile on their face. >> Her real mission in this work is what’s known as restored of justice. A theory that balances accountability to

The community was fair consequences. >> I think that is what is most important about youth court is not having that record getting that second chance. When you have a record, there are so many things in the future that you just can’t do it so much harder to get a job.

>> Instead of a criminal record, a typical result here includes counseling and community service. This one mistake should not be find their life. Connie Jones is the program’s director and a legal assistant. How many kids a month? >> Would you say you’re seeing between 7 and 10? Well, that’s

That’s a lot. But that’s a that’s 7 to 10 kids. We saved. So that’s a big deal. >> 18 year-old Alexis de la Cruz with through the youth court a few years back now he’s studying to become a police officer. >> Everywhere I go, I’m aware of that. Going on. Makes me

Feel like a more powerful person. Knowledge is power and >> And he’s not the only success story. Jones says the program is remarkably effective at making sure the kids who comes through the door don’t make the same mistake twice. You only had one real one levy in 9 years. Yes,

The program has become so popular. Jones says she has a waiting list of students more than willing to go through the intense weeks long training program. >> But 16 year-old Emily Party says you can be hard when judging kids her own age.

>> I knew that we were going to take on cases, but I didn’t think they were going to be real learning that they were real cases and they were going to have the responsibility to make our statements and the questions it was just like, oh, wow, this is like actual serious stuff.

>> Serious stuff. But with a rewarding outcome and friendships made along the way. >> On the night we saw the kids in action. They were gearing up to tackle the case of that stolen bike with lighting through cross-examination. He stole the bike for profit.

Then it’s time for closing arguments. The goal of you court is to help their clients understand repair the damages. They have been to the community. The jury now off to delivery, huddled together in a hallway. He didn’t really do this on purpose. Finally, the verdict is in.

>> 15 hours of community service, 6 counseling sessions with a counselor from the euro and SA to the youth court explaining her actions. >> Court is over for the day with right and so many others, the lessons that last a lifetime.

>> I just find so much joy, like just pure happiness to be able to help others and be a voice for people who can’t defend themselves. >> Coming up, there’s this visit to the last kitchen, a one of a kind in very hard to get into restaurant in Maine,

Beloved by people all around the world. It was going to show us what makes it so special. After the break. guy, Harry Smith. First stop his trip to a high school in Pennsylvania where a group of students are shooting for the stars working to become licensed amateur radio

Operators. They’ve even constructed their own and tenant in hopes of talking to astronaut on the International Space Station. >> In a town, Erie, Pennsylvania, and they want to assess this is Casey 3 S a G a group of students are trying to contact someone who is not particularly easy to reach.

Yes, this is Casey, 3 S TV. All those numbers and letters are HAM radio call signs and then one S S S is the International Space Station. The dream won the first amateur contact in space that happened 40 years ago with the Space Shuttle Columbia. Hello W one.

>> What advice would since then? A group called Air U.S. Amateur Radio on the International Space Station as organized radio calls between astronauts and some million students worldwide. >> What do you do for fun on the space station over? >> Most of the time adults to the setup that Harbor Creek

High School. It’s all about the students. >> Which licensed? Yeah, I have the technician general and amateurish licenses. >> All of these students are licensed amateur radio operators, you studying for a series of federal communications exams and passing to use radio waves to reach out to the world.

>> My last contact was in Austria. >> But now literally aiming higher. This space station called years in the making endless hours of after school and weekends of preparation. >> This is the one you used to contact the space Space Station. Did you guys put all of this stuff together?

>> We’ve set everything up from the antennas to the radios to power supplies and 10 controllers. We set this whole event up ourselves. >> The students have a 10 minute window to make contact. Then question astronaut Andreas Mogensen. They can be very assistant principal Drew Mortensen. You heads the

Advanced Technology Club at the school after attending an amateur radio seminar. He thought that our students can do this. Please. You have to hit a target, right? Exactly. >> You’re getting something that’s 254 miles away traveling at 17,000 miles per hour. And you’re hoping that everything goes correct. What could possibly go right

>> The gym looks like it’s set up for homecoming sons. Lose. You can feel the buzz as classes filing in to watch the technology. Kids are sight anxious. >> Today the students of Harbor Creek are on a journey to boldly go where few hams have gone before.

>> The time has come. 15 year-old Giles fight begins the call and they want to assess and they want to assess this is Casey 3 S G V the gym full of students wondering will this work and they want to assess and they want to assess this is

Casey 3 S G V and they want to assess Giles cause again, 3 S G V and again and they want to assess and they want to assess this is Casey 3 as GV finally. >> Hunter. >> They come and gun sun. We have you 5, 7, The pretty

Good signal. So are you ready for some questions? >> Lots of the club members get to take turns living in space has paid off for the hours of work they’ve invested. >> By using that space exploration is important over. >> In 10 short minutes, the space station is out of it.

>> For the Senate, what was it like? But you over and over it as soon as he heard from him the most I respond. That was such a really, really I’m just looking at the smile on your face. Yeah. What else are you feeling? Right? Whitehead it.

>> I Mister Mortenson is brimming with pride that. >> How big of an emotional? I love my kids. I do. I absolutely love it for them to get to have that experience its feet. Y you become a teacher? Yeah. Absolutely.

>> From kids on a mission to a one of a kind kitchen area, also paid a visit to the last kitchen in the woods of Maine where he shared lunch with the in French to find out what makes this restaurant so very special.

>> Full in freedom. Aim is as beautiful as one would imagine. The tiny hamlet home to a restaurant where reservation is as valued as a winning lottery ticket. Our host Erin French owner of the last kitchen. You made it. >> We are coming. I made a nice lunch today. Did you really?

I think if you come all this way, you’re expecting to have so many I am. Let’s go. Aaron welcomed us with a mocktail. I want to caution. You choose. >> And we shocked oysters, please. >> I have a shot. Ready? >> The whole game changer. >> I’m excited. Because

Food is my tool for pulling out a motion. How lucky are we? >> So fortunate that we used to feel when you set up a table, you know, what do you think it is? That’s inside you. That is this a deep desire to make people happy or feel fulfilled?

>> I’ve questioned that. And for a while, I thought that it was because I was a woman. And because as a woman, we want to give people love. That’s been the feelings that I’ve inmate. We just felt inside of me wanted to care for people deeply.

>> I’m feeling there’s something really sort of unfair about this because I’m actually having lunch with you. The room that’s normally filled with how many people? 53? 53? Yeah, waiting for months and years. I have this chance. >> Should you be lucky enough to dine here the meal or should

We say the experience? >> Last 5 hours or more in the moment, just it slips away because you having the best time and you’re making people feel warm and you’re making them feel like they belong here. Potatoes first a we say it a second home, but its better.

>> Lunch exceeded all expectations. Delicious seemed too puny a word to use under the circumstances. The chicken waste. >> Aaron’s new Cookbook, Big Heart. Little Stove is filled with recipes from her restaurant and child to say love can be tasted. You can’t make

Delicious food of hearing about it. So the key them would be if you’re in a bad move and having people over just or pizza. Haha, a good idea with each recipe is a sentence or 2 like an invitation to give it right.

>> I want to people to feel like they weren’t alone and that they were able to make mistakes and you will make mistakes in the kitchen. That’s part of how you become a better cook is a cook away. >> For you to communicate with the people may never get a

Chance to eat here. >> 100% people break down and cry here and it’s still mystified me. And that’s part of this book was like unlocking what was mystifying means and what it said. Wire 60,000 people wanting to come here to eat. Why are they crying when they get here? Why are they staying

5 hours and not wanting to leave? >> Because in its own way, it’s almost food is therapy. You might save me. >> Food safety? Yeah. Was the only place that I could find something that I could feel like. I was any good at something.

>> When we come back, we’ll go across the pond for a special behind the scenes. Look at the war will travel. Stay with us. the war you family. We’re getting a a very special perspective of the Royals from behind the lens. Getty photographer Chris Jackson has been photographing the royal

Family for more than 20 years now. Now he’s showing his war world tour experiences and the stories behind his fever and photos through the years. >> Friday, a distraught family will head off ABC’s on behalf of the British government to visit various Thompson. Well,

By based on when they have been recent me will fix with the policy of the government at the time. Generally, though, because of these a year, occasionally they tie in with charitable endeavor is and projects of the royal family of working on say it’s a great thing for rule took effect and

It’s always exciting and to get out of 5 around the world when it comes to a rule to pay all very well organized. It’s of course, events plan design to the finest detail and occasionally the center for manatee. It is something like

State visit, of course, be with the pomp and ceremony of the big boil. It rifle expecting dont’s of honor ceremony, tradition, coach and these for important part, charming with fish or from an and you know, that is often more like he may and sticks to wants

Names again, will to push an upbeat spacecraft. It’s a combination of the big and ceremonial made it to the courts may be behind the scenes. They often come together to form the kind of fabric or is a rule to it. To me, that’s a huge and preparation. That case in feeds

Tricks them filed Patriot program for the trip out. What kind of what different events require an different folks equipment? And, you know, it might be something the state banquet we have to. You didn’t see something that they say many different considerations, whether the you know, being on

Trips in the past, we’ve had to climb up into the foothills of the Himalayas, say, you know, everything takes a different approach. I mean, I can’t travel with to patrol mean a cool spring. Queen Elizabeth, when she did travel issue for 6 iconic key

State, the suspected fake around the world today on the can clean and that of course, as he and the prince and Princess of Wales up, no, that’s trucks. That trip say that the last he is with the special ones that huge amount

Of traveling with Prince Harry and the pass 20 years that what you will and not being, you know, incredibly. >> Some of them a special night. It’s my life. >> I think the kids when you will find out on a trip or just

Be prepared is anything. But I think that’s why a number of it’s a sense of the UN which makes love returned it and kind of pitches in only a few places. You can see the lenses quite kind of student debt is it was one of the kind of humid

Environments. I being my camera school space. It was one nice and usual handshake for the craft before. I think one of my apps needy favorite tricks. She was somewhat we went to the visit which beach on the Benji conduction said Cambridge and there was a particular moment

When the the Duke and Duchess I would getting stuck into the Nationals Beach, the school and tree and the the Duke and Duchess Kate, a gay. I was in a slight units that there might be a way with our coming my way. But I I taught myself and

That without that Levy said pitches, I think that you have to travel to say many cases with on Nile King Queen. And I think, you know, one of my favorite ships is and was in get it’s just the color and vibrancy and energy get when

You visit India, which is really specialize in 2015 in the kitchen is short. The actual 10 pool Frein fight that you see this amazing building and you know that each other and it’s just it’s such a far cry from a minute we get in the

UK and and say specialty captions name and say I was not with amazing that same many royal fast start and veterans to show not receiving have faced BK during the rifle into Gemini. She took a big snake. The candidates made in lovely baseball because it’s these kind of candid maintenance.

Its space needs away from the comment, the script which people would say and community to to the fact that the ones that are taking the mace. One thing I will say is the way it can be h*** o* these trips. It can be incredibly challenging to meet, said to

Many people and engage with state banquet evening. Eye-opening at moderation that with at the of oil will combine is an incredibly important part due to its name changed the 5th members of the public around the world to meet members. The family checked with her this time a new name and he

Seems huge crash in the most unlikely places. And it’s nothing. You know, it’s great to see that trying to convey >> To that to the people by. That’s with exciting. >> The royal family’s fashion has inspired trends around the world for decades, but for one viral TikTok are

It’s the timelessness of Prince’s Kate’s wardrobe choices that withdrawals holy. Now she’s created her own world size audience, showing women everywhere how they can dress like a princess. NBC’s Molly Hunter has that story. >> Welcome to a series that I had to call Kate Middleton’s

Style on Amazon Budget. Don’t know if that were the same but I’m obsessed with her social media style maven Morgan Freeman has always been drawn to the grace and talent. >> I vividly remember when they got engaged and she was wearing

That Navy blue dress and I was 12 at the time. That’s where it’s just like clicked for me. As like I have to dress like this woman. I want to carry myself like her. But it probably wasn’t until these past 2 years that I got to the age where I was

Like, you know what, this is what I love. >> And now Kates influence continues on one of the biggest days of Morgan’s life. >> I’m getting married in September and I bought the first one just but I tried on because I had a very distinct vision in my mind. I’m Kate Fleming Drive.

>> Her love for Kate Style has ignited Morgan’s own fashion following high. So and then with over 3 million likes on TikTok where she really imagines the royal styles for less. >> I cannot get over this $29 dress. There are girls that are

On the younger side that don’t want to follow fast friends with then there’s women that 60, 70 years old and they’re like, thank you so much. You save my wardrobe. And I feel like I’ve created this really warm environment for women. I don’t think already for this star of the show this.

What’s going on the most viral look. >> Definitely. And the maroon coat with a timeless piece that I feel like people can pull out around the holidays when it’s cold year after year win, Kate comes out. It’s like I’m just waiting to see what

She’s wearing because I’m hopping on my phone to see if I can find something similar while saving people money. >> Her secret to creating a high-end royal look for less. It’s the attention to the details. Let’s say a stripe doesn’t align at the seem to me. That is like a big we know

Now. It just doesn’t. Look, he said that doesn’t look expenses. Another thing is like hardware and buttons on clothing, even if it’s a good. So if there’s a cheap by her chief set for like staying away from that, I spend. >> Time time time digging. I regrettably spent probably

Hours of the night until 03:00AM like scouring and like I know I can find child or is that look just like hers. I only sheriff, I feel 100% confident like this is a good outfit to put into the world because I want people to be

Happy with what they’re getting and feel good and that clothing. >> But it isn’t just the princess’s war job that this royal watcher is drawn to. >> Kate and bodies is kind of like a poised power. So I feel like through her clothing, but then also just her her energy. It’s like

This lady seems so Della Kate and light royal. But at the same time, like so strong and bold. >> Morgan crowning achievement helping other women feel confident with for jobs that may never go out of style. >> It like sparked this like child-like joy and me to put an

Outfit together. I love to feel that for myself to feel so good amount that when you walk out the door like, oh, my gosh, like I feel like I’m on cloud 9 right now because mild but is so like banging. But doing that for other people is like 10 forward.

>> Coming up, we’ve got the latest viral video to boost your day. Stay with us. sure to leave you with a spot. Take a look. >> More than 50 years ago, a woman named Barbara Rico wrote a children’s book. But despite her best efforts, the book was

Never published. That is until now fibers, grandson of Chad took his grandmother’s manuscript and illustrations done by an artist years ago and turned her dream into reality and then surprised her with a copy over the holidays. >> We got this is probably the nicest thing if anybody’s ever

Done for me and my life. >> Well, I have to agree that it was Incredibles well done to the grants. As you said, it was the most beautiful gift she’s ever gotten. Story does not end there. There’s a happy ending like every fairy tale should have. The book is called more

More more. It’s a story about gratitude and friendship and guess what? That’s what it is now on Amazon best-seller list. >> That’s all for today. We we were able to start your morning with the boost of positivity and we’ll see you next time with more of the boost right here on today.

All day >> Hey, everybody. Welcome to start today. Now as we settle into 2020 for so many of us are looking for ways to uphold those New Year’s resolutions. So if one of your goals is prioritizing, your health just in, our community is gearing up

For another successful year. We’ve got health and fitness expert to help guide us all through it. So you want to join in on the fun. Just scan the QR code to subscribe to our newsletter and connect with over a half million folks on a

Mission to get help. On this episode, we’re going to share easy ways to help look and feel your best simple self-care tips to super food to the great to see. >> Nutrition. Then later, we’re going to kick off the new year with some fun work at this is start today.

First up, let’s see what our fitness leader, Stephanie Mansour, had in store for this month’s workout challenge. >> Good to see a nice to see. We’ve got all of our. >> Are friendly pages. And in terms here, let’s just keep costs down. Okay. So haha. So you and the team over it

Started a a quick start guide. What the tips you’ve compiled, some of them. >> To get our you’re off on the right foot. You know, we’re going to ease into the new year. We are going to start off by committing to 5 minutes. A day of exercise. We’re going

To start by tweeting a little healthier, adding in one vegetable a day drinking a glass of water before you even get out of bad and I’m going to other ways. It’s yeah. Well, just set up said before you drink the water. Yeah, this is

A very well and I’m going to be coming at you live over on Facebook. When you go into our started a Facebook group every day to day right after the show at 10:00AM Eastern time every day this week to give even more tips to be productive at it in

The morning. You say you need to start the night before. Yes, so you want to plan ahead. I want to train your brain that when you go to sleep, you’re seeing your clothes that are laid out for tomorrow at the workout clothes. And so when

You wake up, you drink a glass of water, you get out of bed, you run your workout clothes and right away, we start off with some stretching so we bring one in towards the chest. Well, we’re down to on the other hand, if you’re someone that wakes up with.

>> Stick aching joints or if you have a tight low back, this is a great exercise to do right. When you get out of bed before even going to the restroom to loosen, which is great for balance to out. Yes, exactly. So. Moving on

Into the bathroom here to help Michelle and George about them as well. Yes, they are going to survive rushing there to be. So anytime you’re in the bathroom, you know, first thing in the morning which opened a feet wide. While you’re brushing your teeth, bend one

Knee, stretch that inner thigh and then go to the other side and stretch the other ones. This is a really big things like my for he needs. Was your team so longer stand still dress? Yeah, buddy. So your seat. So while you’re brushing this, yes, yes. But you’re brushing your teeth. Look now.

Maybe you’re doing your hair races here. Haha. So lifting up on that tip, toes. Lowering down. Squeeze the most out of the top. Yet. Nice. A nice like right now is highest. You can get it while you’re brushing your hair while you’re getting ready in the bathroom. And again, we’re trying to

Implement these little things in your day. Again, this isn’t a huge workout, but it started with that. We can all do that. Yeah. Asked 13th. We brushed her hair yet know for me personally. And that’s right. So we’re wasting our eggs in it

Lentils Indian markets, but you can get them wherever you get your groceries. A little tip for cooking lentils super important to always rinse them before you cook them you want to rinse them until the water runs clear so we get rid of any debris and

Then we’re going to soak them. This will allow to cook faster and you can soak them either overnight or at least up to 30 minutes. I have my PRI, so Flint Hills here and now I’m going to do is train order and like so. When 6 will impose outs.

They leave any behind its OK left out. We let these hang out for a bit while we prepare the face of are all acutely stoked a medium heat and I’m just going to add a little bit of all of oil left that heat up and then I’ll work

On my onions garlic and ginger adding a bit of all of oil here. Let that heat up the talk about my aromatic so onions garlic and ginger I cannot imagine any and all without the space ingredients. The aromatics that really in part a lot of flavor it’s can they become really deep and

Rich and flavorful especially when paired with a fat lie. Caldwell I’ve got one hole and then that I’ve dice here and was going out into my oil. We love that simple and I just want to saute the onions until they’re nice and tender and translucent adding them separately away from the

Ginger and garlic because I don’t want these guys to burn why cooking with onions. So while my onions are cooking. No work on my drink, garlic I work on. I mean great them using 5 cloves of garlic here because I have a girl like moment. If that scares you you

Can take it down a notch. But I’m always going to keep it up a notch. I’m just reading this on a micro plan until they’re nice and really fine grading the garlic this fine is going to allow it to impart a lot of flavor on to this all especially when paired with

Those onions don’t neglect your onions okay. Make sure these are happy to I love Gurley though she would like early game. We met in 5. I suppose starting with strong. This recipe is truly one of my favorite and face meal options because it’s super flavorful but it’s also part of protein

From the landfill really warming spices one of my favorites, we’ve been planning it also looking at a camera. Well, that for me okay, Gurley there now it’s time for ginger again can’t neglect or onions we want them to be tender and translucent a little bit Golden

Before we add the garlic and ginger, just so we have a ready some caramels ation going on before we hit the garlic and >> Mike are planning the garlic and ginger is nice because it almost forms this case so it’s going to be really easy to cook in with our news 12.

A ginger. Ginger is super healthy actually so is garlic I just love the small ginger and garlic together. I’m resting my lawn. And now my heart is. >> So I’m still greeting this ginger you can leave also be here is grating ginger.

>> This is all I have only won by sat on my right arm. The film I enjoyed reading skills. When you cook the onions and garlic and ginger in a fight like olive oil is going to really break down those flavors so it becomes super

Flavorful and aromatic we want that we’re pairing it with something like a doll. Although I’m a ginger. Got my ginger garlic minced grated situation here white onions are looking tender and translucent a little Golden around the edges. So now it’s a

Zone to go over and the killers that really had a nice massage, it’s feeling, super is and so it’s time to set it aside and I’m going to prepare my Adams. nice burst of sweetness and it’s a compliment both the kale in the dressing really nicely.

You can use grape tomatoes here is cherry tomatoes I find that these are a lot nicer sweeter so that’s why it’s going to be a great complement to the south side. They can also look at those at a super long was. My favorite part about the skill solid is that you’ve got

A lot of crunchy elements like the sunflower seeds of the Times and some creamy all events like these scenes and on the condo so go ahead and I have a condo today some of the dice it in the skin. >> It does plan to create.

>> The dice inside so it makes it a lot easier to scoop right out into a salad. And creating little hashtags in honor of hashtag Chris gave them an out and out. It straight out. Make sure you get all the way to the field to the skin.

Get saucy we’ve got a brand new kitchen and new episodes coming your way this summer tune in to today all day Mondays at 11:00AM. >> Hey, guys, welcome to the boost will start this morning with a new series for a new year. We’re calling this one a

Day in the life and no better place to start than spotlighting educators in our public school system. Craig Melvin recently shadow to hard-working middle school teacher whose average day is anything but and emblematic of the millions of educators all across the country. >> Every day across America, they rise before many of us

06:15AM, in the morning here in Beaver Falls, Pennsylvania. We’re about to knock on the door in time along with the teacher. >> For the day. Haha. >> All right. Good moment. Thanks me to lie and Hardesty and his wife Melissa have 2 sons spin in Greece still sleeping.

>> High will listen. It’s your neighbor craft for months. Been wells. Okay. Haha teacher since he was up and ordered. 32. So as soon as you get it, it’s Graham running. >> Yeah. Usually by the time I drop my son off to get the babysitter to catch the bus. And then

Kyra, on the door and here’s the kids are there within 5 or 10 minutes. >> Soon we’re on our way. What’s the real life? >> Really close knit community support of the kids were with us. >> Hardesty drops a 7 year-old son Ben. Often we reach Highland Middle school by 7.43.

>> This is the officer. This is it. My son. What? 800 of our closest friends. >> Teaching here was his first job out of college. He’s been here 15 years and goes to great lengths to keep his kids engaged in the social studies lessons he teaches for his

Work. He was selected by the Pennsylvania Department of Education is the state’s teacher of the year 2023. It’s very quiet. That call now for the story to say that the storm starts at 8.30 with the first class of 7th graders. The lights are a sign of the times. Interactive whiteboards

Replacing the Chalkboards my day. Each student also has a topic provided by the school. Right now they’re studying everyday life in ancient Egypt. >> Hartman says you’re going to create a narrative, a story. >> He versus vies is trying to get them to build on what they’ve learned.

The second class starts with morning announcements in the Pledge of allegiance. >> Hardesty stays put in route 203 while students move in and out after 2 classes of the pharaohs, he moves on to Lewis and Clark Fork. Last 8th graders at 10:00AM. There’s a

Lot of participation in this. The hardest is classed moving desks, forming teams to work on projects together 10. 45 this study home. Some students pass the time with carts. Invite me to play you want. I want to and yeah. At 12, 15 orders to get a half hour for lunch. He spends in

The teacher’s room maybe the teacher of the year but Hardesty and says many of his colleagues more deserving of the award next prep period when we find some time to talk. >> When did you realize that you you actually wanted to teach? >> Lincoln High School looking good social studies, teachers

That you had nothing. I think I’d really like to do that to be a teacher us a little bit about liking the subject that you want to teach us a lot more about wanting to work with kids. >> How has it changed in the 15 years? You have been teacher.

>> In the years immediately after COVID. I think you are seeing students just struggle to be in a space with other people and you’re surrounded by the people all day and be in a chair and a desk and listen to instruction all day. >> Classes resume at one. 25 and finished with dismissal

To 45? We’d go. Buses. Rumble. Last information. Hardest picks up his son and his school. How did that for 15 or to steal spin with his own words followed by playtime in the backyard. After we sit down with Ryan and Alyssa, she’s an educator, too. A speech pathologist. You both spend all day

Working with children that are drawn and then you come home and you have 2 small boys. You’re surrounded by children every day, all day. Yeah. How do you do that? >> I don’t know, but but >> we really enjoy it. It’s definitely hard. You know, the mental load. It could be a lot.

>> But it’s also really rewarding to get to watch kids grow. >> One day, if if one of the boys comes here and they say, you know, I want to go into education, I want to be a teacher. What would you say? Be honest. I got to go forward

I think it’s a great profession. I think it’s a great opportunity to make a difference. >> Was the day winds down with family dinner at 6.28? followed by a bedtime story and the final less before the day’s >> Our spotlight continues with Chanelle Jones. She went to her

Hometown of Wichita, Kansas to meet MS Pao Pao an educator who students love her so much. They put her on TikTok so the world would fall in love with their 2. >> I love her. >> That is the moment. High school history teacher lush a

POW went viral on TikTok. The video viewed over 10 million times show sophomores at North East Magnet High School near Wichita. Surprising their beloved teacher with a special gift. >> I just lost it. And and I had no idea what was going on.

I didn’t know was in the bag with the idea of the bank. You I opened it and I was like way. >> I can see the hills. Those numbers like those numbers are saying everything. So what was in the bag? A customized Steelers jersey Ms Pao’s paper.

This POW affectionately known as MS Pao Pao by her students isn’t afraid to rock the Steelers, black and gold and Chiefs country. It’s a fandom that started decades ago during a chance meeting with the then young quarterback for the University of Colorado. >> I was able to meet Kordell Stewart

12 or 13. I was like, oh, he’s going to be my husband. I’m going. >> Ger a very great there are. >> And obviously went to the Steelers. And I was like, oh, that’s my husband’s team. >> So what is it that makes Ms Powell so special to her students?

>> She pushes us to her full potential. One thing she always preaches us learning and growing. >> He is a very difficult hatred, but it’s because she knows we can do it and it just teaches us that no matter how hard it is, time it is are no matter how hard something could

Be in life. We can overcome it. >> Those sentiments echoed by Matt Chrisman, the former principal at Northeast High. >> She holds students to high standards should build great relationships with them. But every now and then you have a rough day. And one of the ways that I could make myself

Feel better was to go said her class and see what it’s all about. >> Even after teaching for 22 years and working a second job, Ms Pao hasn’t lost her passion. >> When they understand kind of like the method to your madness when they get it, it’s it’s everything because you can take

Them. >> 2 places that they don’t you think they can take those cells? One of Ms Pao’s biggest champions, her mom, a frequent visitor at Northeast Magnet. She passed away in 2020. >> And so many of us remember your mom. She’s the reason why

I am who I am. She pushed me. She pushed me the way I push my students. And I really do believe it’s her spirit. The spirit of I’m moving through all these people. All these great things that are happening. Little go. You did. All right. Thank you. Did OK?

>> We’re going to evaluate him. His job performance with the outpouring of love for this Steelers. Diehard in Kansas shows how exceptional this how POW really is that teachers give everything >> to do this job. It’s not for the faint of heart. We thank

You for trusting your young people with us. He was questioned. Noise wonder this is now finally after 22 years said did a good job. He did a good job. >> I love it. What does it mean to you to see all of your

Students and this actually just a fraction of your student and the LA 5 this morning? Oh, my gosh, it is. >> It’s overwhelming. It means so much. It really does. I do so. >> Where you need so much to us. So I think it’s time to do

Something special from his pop. How do you guys think so? You’re dealers fan, even though you know, we’re in Kansas City Chiefs cut its. I can’t even believe I’m doing this, but they know that you’re a fan to do that. They do. So they

Actually want to do something special for you. And they are giving you 2 tickets to an upcoming game. You know what? Yes, they are more someone special to give you the tickets. Is there anybody here that can give her the tickets anybody? >> Well, most pop out

Is Bob Hall behalf of myself for the first time. Like the present to you. 2 tickets, one of this season’s games. Oh, I’ve got to go out and enjoy yourself. Have a great time also and the process give you my autobiography all the way back

In Colorado. We do remember she didn’t think you remember there was a story. >> And there was a story that happened. All of that to this point. So you have a chance to read everything. So not your thing. Don’t go anywhere. So that way. You know, she can

Get her pictures and all that. I feel like we should do. One more thing from his how how do you think so? We shared your story with intrepid travel and they want to give Ms Pao Pao a $5,000 voucher to go anywhere she wants in the world.

So listen, let me shape how she doesn’t talk about it. But to job as a teacher, it’s not always easy. She’s here day in and day out. And I know you haven’t given yourself at any time for self-care. So with that $5,000, my friend, you can

Go anywhere in the world how much we love this compound. >> And a half of teachers everywhere talked about the fact that we know your mom with the woman she would last through everywhere. You look changing lives with us tonight. All that great.

>> Coming up, we’re shining a light on the worthy cause. It’s making sure every kid starts the day with a healthy meal. Stay with us. healthy meal can be for students. The organization No Kid Hungry is on a mission to bring breakfast to the

Classroom. And we visited one school in California to see the difference it makes. >> It’s the morning rush dropping off playing getting the class. Good morning, guys. You know, in most schools, the first bell starts the day last live. >> Waterfalls. >> But being Long elementary school in San Bernardino,

California, it means breakfast is served. That’s because every morning starts with a meal in the classroom. A priority for school Principal Dorothy McIntosh. >> If the first meal of the day before our scholars can meet the cognitive demand that we’re asking, I’m going to meet.

>> The kids were quick to tell us how they feel without breakfast. I feel right light. >> I stomach is rallying a lot on the ground and I want to and I don’t want to do stuff. >> No kid hungry help. The San Bernardino City Unified School

District which has 73 schools and more than 46,000 students roll out the breakfast in the classroom program in 4 schools this year. The non-profit estimates about 15% of children experience hunger in the county. Robin Hernandez manages the program here in California. >> There’s a lot of barriers just to for kids getting

Breakfast. Sometimes transportation issues arise or it’s not always easy to get to that school breakfast. >> The school’s food chain starts with Warren Ryan and his nutrition services team in the district. When we look at the difference in. >> In a traditional breakfast model which is on the cafeteria

Before the bell and breakfast in the classroom is the biggest differences kids have to choose. I’m going to eat part. I’m going to play with my friends and most kids will choose to play with their friends. >> Breakfast in the classroom for grades K through 5 adds up

To some impressive mask about 600 meals a day 3,000 meals a week and more than 100,000 breakfasts for the year in just one school. >> I would foresee that we can see more than 3 million meals alone and breakfast. The assembly line starts early

Baking and wrapping all the meal bags. The kids pick up and distribute in class. I like the crew has to do next. It can’t escape from. Warren says the breakfast he needed to win over skeptical teachers who are worried that the classroom meals. We eat up lesson time or worse. Make a mess.

>> We work with every single site, every principle and every teachers make sure that they have what they need. And they know that that it’s not supposed to be a burden that we want to feed kids because it’s our privilege. >> Principal McIntosh says so far the program gets an A.

>> We’ve noticed now last visit to the health office for stomach aches. We noticed that our scholars are much more ready, right? It’s the beginning of the day to get started learning. We have way less. I’m disciplined concerns then we had. >> Before I come around and check on everybody. Breakfast

Also takes place during a period called social and emotional learning. It gives me energy to try and do my work is when kids get to check in and talk before class that gave us one. 22, this is a hard one. Guys for students and teachers like Adam

Bulgarian breakfast in the classroom fills both their hearts and their bellies. Now they want to be here. We’re learning is going to take place. But before that, they’re going to have a full time and be able to enjoy that. >> Moving on to another doggone good idea. It’s a classroom

Where kids and dogs are learning side by side and just wait until you see the results. >> So it’s not exactly your normal school grading, but it can be elementary in Wilmington, Delaware. It’s just the way, Brooke uses first graders like that. Hughes has always been an animal lover. And after fostering several

Puppies during the pandemic, a light bulb went off. One of the school say what he said. >> So I have an idea. I want to bring copies of the classroom, but there’s a lot of questions. >> But they said after a cab, so tell you other research

About how dogs and puppies, you know, can increase, you know, productivity and mental health is that are, you know, one day. >> That one day turn to the rest of the school year and the beginning of foster Tales puppy therapy. The program Hughes created that she says he’s changed how her students learn.

>> We’ve seen a benefit in their reading scores because if they have puppy time at the puppies are sleeping of the Rita M. And so the reading confidence has soared and kids were like, you know, hesitant to pick up a book and read it. Couldn’t wait to read to the public.

>> These days, these first graders classmates include a pair of 8 week Old Husky Pit Bull mixes Kelsey and Graham fittingly, a tribute to their favorite Philadelphia Eagles players not far away. Hughes brings Kelsey and Graham home every night. But during the day they’ve taught these kids to do

More than just cuddle and play. >> The empathy with each other and the patients with each other. I’ve seen that being a huge growth since before we had puppies every morning. We have to do a little check-in. How are you feeling today? This year? Almost every day.

They certainly excited. They say. And how you think David makes a tickets come school puppies in you as a teacher, you can ask for a lot like, yeah. I mean, if you I think my number one job as a teacher and this great is the make school by learning fun.

>> The rest of them. And it’s coming quick. Just look at the poster Sydney-based be read for me home and at all because all >> They do like that 20 puppies have now come through Hughes’s classroom before finding their forever homes like it was.

But he’s good at it so they can have a home. You want to find a home for every race at this video she posted of her kids and the puppies. Bonding went viral with nearly 3 million views. People lost their TikTok Maha

And I had no idea as to why do you think it resonated? I think. >> Seeing the joy that the kids had and they fell in love with reading that up for us. >> That puppy love. He’s helped all of her students, including Logan, who is mostly nonverbal and uses this device to

Communicate. I like to read to Kelsey and Grant. He just came out of the shell, came on the show, but he also >> taught us that he knows more than we knew he was reading above grade level book to the puppies, mom?

It’s not just the kids to benefit the puppies to. If they were here, they would be in a cage both the day. >> At the shelter and here they’re being socialized. They’re learning all kinds of different sights and sounds and smells. >> Socialization for the puppy oia learning for the kids yet.

>> I mean, who would want to learn like this? >> It’s hard not to love. Adorable book is the right thing. Adorable. across college campuses as influencing becomes more and more of a viable career path. Some universities are actually adding it to the curriculum. NBC Savannah Sellers has that story.

>> This isn’t your conventional college course. I think you have been longer interact with like but the Dukes kids can to protect instead of essays. TikTok ce and recording rather than writing here at Duke University, students are getting an education in influencing.

>> Is a crazy few guys that during a class at Duke you’re making TikTok videos. >> Has really only class have been taken since I’ve been here was like is about what’s going on right now. >> And they’re putting a new skills to use again.

>> 33,000 followers since I doing this, but oh, my goodness. >> And you feel it’s directly related to how to do in this particular what is trendy dumping? Remind us real quick. >> The course is called building global audiences and the 35 students in it collectively have 5 million

Followers. But the professor doctor Erin Dinan believes it’s less about going viral and more about building a platform. >> So is this course for someone who wants more TikTok followers, you can take the course of you more TikTok followers. But that’s not necessarily what I’m trying to

Get to their big problem in trying to do in the course is hope you understand that there is a business structure behind social media. >> Some of the students in there who are still college students, hundreds of thousands of followers. I mean, that’s valuable right to the core of the class is that.

>> Audience is almost more important than everything else. If you can have the greatest product in the world, but nobody knows about it. Then if you suspect it doesn’t matter. So you always can start any sort of on the road. Never thinking, well, how do I reach laughs?

>> Which includes hopping on trends like I did with didn’t. Do you get to go to the door tomorrow? Look for it at 4. >> Or targeting their content to perhaps fellow Duke students. Classrooms across the country are picking up on the trend from Owens Community College in Ohio to East

Carolina University where viral video Maker Mister Beast is helping launch a new creator program and at USC Professor Robert causing its wrote an entire textbook on it. >> I think people might hear this story and thing a college class that teaches you how to get Instagram

Followers is not really worth college credit. What would you say to that? >> You have to be thinking about is the bigger phenomena, something that’s worthy of study by social scientists. Not just how to hold your camera and take selfies when you’re an influencer, you’re running your own business.

You know you are getting brand deals for yourself. You’re shooting your own commercials. Essentially you are editing them. >> Content creator GG Robinson who never studied influencing in college has over 140,000 followers on TikTok. She says learning these skills in school would have been a huge help.

>> I think teaching influencer marketing in the creator economy in classrooms is really important because we need to teach the art of entrepreneurship. >> For the students of Doctor didn’t class they are ahead of the curve. >> Stick around for more fun stories right after the break. Check it out.

The anticipation was building a little baby in Spain. Had one left on Hearst stacking rings toy. She could barely contain her excitement. Take a look. Haha flushed the little things in life. Wait, let’s go. >> Thank you so much for joining us today here on the

Bush. We hope will spark some joy for you today. And we will see you right back here tomorrow on today. All day >> There is new evidence this morning that the so-called Mediterranean diet can sharply reduce your chances of developing dementia even if you have a genetic risk. For NBC

News medical contributor Doctor Natalie Azar. Here is here to tell us about the new study and that could have us eating healthier. What encouraging news. Yeah, anything can fight back against dementia and Alzheimer’s. But this is a diet that a lot of people have been on or off.

>> Our salute, Lee Hoda. It is definitely another vote for the Mediterranean diet. So this study looked at over 60,000 individuals who are middle-aged and followed them for about 9 years. And there were close to 900 cases of dementia. People who followed strictly a Mediterranean diet

Had almost a quarter lower chance of developing dementia as we 7 believe they actually took into account genetic risk. And that to even make a difference, which is really, really encouraging because you think that certain things are pre-determined, but this is the kind of thing that we can all

Actually implementing our lock in your mind, everybody, what the Mediterranean diet isn’t and then why it might have affected something to do with your brain. How right? So so the Mediterranean diet, some plant-based, OK? So we’re talking about fresh fruits and vegetables. Whole grains scenes

Want to limit or eat in moderation. Red meat, eggs. Poultry, cheese, yogurt and sweets. Why is it? Well, you know, some people have said maybe it’s not a direct effect on the brain, but maybe because it’s reducing inflammation is as it accidents that is helping your heart health that helps

The blood vessels in the brain. We don’t know exactly why. But nonetheless, this is very compelling was such a large study. >> Besides the change of diet, other ways that that folks might be able to reduce the likelihood, >> that they develop Alzheimer’s or dementia?

Absolutely. And all of these things like and our lifestyle changes, getting adequate sleep, controlling your blood pressure, controlling cholesterol, your blood glucose, staying physically and mentally active. These are all stave off dementia. OK? Thank you, doctor, Natalie. >> Diet can play a big part in our ability to stay sharp and

May even reduce your risk of cognitive diseases such as Alzheimer’s. Here’s a look at how the foods we choose can impact our ability to focus and function. >> We have all felt that dreaded mid afternoon flop and it turns out there’s a reason for it.

>> What’s happening in the brain when you feel this lamp is it’s doesn’t have the fuel. It needs fuel that you’re providing all have an impact on whether or not your brain will be as sharp as it humanly can be.

>> That fuel comes in the form of food. 20 1% of the calories you consume go toward brain function, which need specific nutrients to focus and function fully throughout the day. >> What goes into our bodies is almost certainly going to reflect itself in our brains.

>> We’re in an era now where we can get all kinds of processed packaged foods that aren’t necessarily what our bodies have evolved to deal with, to keep our >> health maximal. What you want to do is eat naturally research shows that people who need a primarily plant-based

Diet are more likely to experience brain boosting benefits, both short-term and long-term. >> The clearest evidence of benefit and risk reduction malls around the mind diet and the Mediterranean diet, which have both been studied quite well and show good effects. >> My diet stance for Mediterranean intervention for

Neurodegenerative delay its broken down into a list of healthy foods like leafy green beans, acts whole grains fatty fish. Having about 2 servings of berries every day actually help to reduce cognitive decline by about 2 and a half years course. Their food to limit to if you want to avoid

Are going to be anything that is high in sugar, refined carbohydrates. So white past white bread, obviously any sugary drinks, you want to limits the amount of overall saturated fat that’s coming into your diet. Typically coming from needs animal products such as high fat dairy

Things of that nature. 75 1% of the brain is made up of water. So what you drink, it’s important to many times when people say they feel drained of energy, where they’re hungry, they’re just dehydrated. Water is really critical as a drink. Coffee is great. Any kind of team will have benefit.

>> In the short term, there’s no doubt that truck to improve processing speed and helps with attention. One lifetime have it tough to ever just may be protected against brain disorders later. >> Like the logic leave, people see the effects of a diet shift pretty rapidly. The start feeling better start having

More energy and this cascades into all sorts of other things in life like how happy you are and how well you’re sleeping at night. So when people shift their diets and that they’re eating well, really matters. >> Brain healthy diet may also help prevent cognitive diseases

Like Alzheimer’s, which is the 6th leading cause of death in the United States. 64 year-old Debbie Morton has a history of Alzheimer’s and her family. >> My father had Alzheimer’s for 12 years. His brother had Alzheimer’s and 3 of his first cousin to Alzheimer’s.

>> Debbie has tested positive for an Alzheimer’s chain and is taking a proactive approach. She seen in Alzheimer’s prevention specialist who recommended the mind diet. >> That she means I have a higher risk of Alzheimer’s. I went on basically a peak and it except for fish. I cut out

Dairy and I’m eating more greens and more with cones, increasing olive oil and a daily intake of berries and also lowered alcohol to 4 ounces of red wine a couple times a week. >> After 8 months, Debbie, a significantly lower her cholesterol and hopes her new diet will ward off cognitive deterioration.

>> I watched my father 12 years touchline whole thing with with Alzheimer’s. It starts developing 10 to 20 years before you see signs of it. So you want to start preventing it is serving as possible. I’m making the change because I

Want to live a healthy life as long as I can and enjoy it. >> Whether you’re 85 or your 8, now is the time to start building that base night can prevent certain things. And I never want to have a conversation with my patient

Where they develop something and we didn’t have the years to work into that prevention factor. >> It’s something you have to commit to doing it for the long haul. We always said we want to bring spanned to match your lifespan.

>> For more on the mind, diet head to Hoda and Jenna Dot com. doctor Human? I do. Welcome Doctor. My turn. I do. >> Thank you so much. And I’m a big sense. So I’m excited. Yeah. So you we okay. You know what?

>> I sort of like know in theory, but how this works, because I know when I terrible food the night before I wake up the next day and I feel even worse. And my goal in 8 in that terrible food is to soothe myself at night. So there’s a

Real direct correlation between your got your brain. >> Exactly, you know, is holding. You’d be surprised to know that some people call the got the second plane and his wife, they have a profound influence, one another, and they actually have the same art in the body. So I think that’s

Something useful for people to know when they, you know, when they make a decision about what to eat. >> Okay. So we wake up in the morning. Sometimes we have those days where we’re feeling sluggish were not motivated. And I’ve notice that if I eat certain things, I feel worse.

Yeah, so but what can we eat to make us start our day on the right path? >> That’s a great question because I think we’re all feeling a little bit the of that these days I might add spices. So, you know, your kids have things like that. Put the

Cinnamon and ginger checks ingredients of my grandmother’s chai tea recipe. But they’re great to kind of lighten things up. Also, things like saffron which can be added to play down. Matic can be added to a soft adding, you know, things like Rosemary and sage to roasted to roast and veggies

Can help liven things up to make you this. What you’re trying to do is feel on that and, you know, feel feel more energy as well. >> What would you say is that like the best breakfast if you want to start the day, right?

>> So I actually love either something like a chia pudding. All, you know, the champ putting a little bit of coconut milk and talked with lots of different knots, my favorite go-to knots, that a great thing foods that you that he’s not some academia and, you know, simple thing like that that you

Can even make ahead is a great way to you know, you can plan for the week us set a little chip puddings and you have the baby to go. So we have. >> Been talking all morning about how people are more anxious than ever. What are some foods that can actually

Help soothe anxiety. >> So, you know, when I think the uncertainty is what’s so difficult to people in this is with 5 is your friend. So adding in either of the troops that you get from, you know, vegetables, 7 buries in south season of the hills, he was

Helped to sort of even out your your blood sugar levels because they picked on will slowly in the body. This also putting tunnel things to avoid when you’re feeling anxious. And but I like to buy an people about is that this sometimes hidden

Sources of caffeine that we don’t think about such as you know, so does that have Cassie no other beverages and then things like, you know, chocolate could have casting and some over-the-counter hit pose as well. So you want you want to try to avoid these if you’re feeling super anxious

And you feeling stress, what if you’re feeling just >> down? You don’t know what it is unknown, whether it’s a funk or whatever. And usually in those moments, that’s when you go for the come from. Yeah, really take you down the rabbit holes.

>> Thanks. Exactly. It’s it’s it’s a long haul. So so I I like to suggest things that people can do right now. You know, I think people are ticked up robotic, which foods which aforementioned fools into died even right now can really help you and start to make a difference. But, you know,

I also think the same thing with depression Holden, Jenna, I think that also knowing things to avoid becomes super important and his face. I want people to know that they’re actually a lot of studies that show that sugar is associated, the family with levels of depression and things like,

You know, nitrates what you find in processed meats. I’m also a link to depression. So maybe cut back and those fools and at back, you know, prebiotic which was in providing us the Tuesday fermented foods like Estero this weekend. >> And things like that. Like what? What were the

Premier Probiotic foods that are? We can try. >> State provided food supply, colleague, leeks onions, you know, system type of edge. Both of these feed, the good bugs in your gut and help and really help you stave off symptoms and the profile they say usually used to supplement

That cemented foods rich in these active coaches and things like miso. Kimchi. I’m speaking to fear, sauerkraut and kombucha all good options. >> So I think a lot of people are having a hard time sleeping. Some I used to drink a mild tea before bad. Let’s

Talk about things that are good for sleep. And then with the benefit of came a mile t. >> Absolutely. So kind of meal. You know, the great aroma really helps us to de-stress and this well-known. I also have another tip about distressing that is to make

With black pepper can ship black pepper and you can add it to super smooth and want to make the country black folks. It hits the high notes on so many conditions in Mecca, Wellness. So that’s that’s one of my go-to is a doctor. And I do. Thank you so much. You appreciate you.

>> Are you ready to feel your best yet if the answer’s yes, we’ve got some power foods to tell you about that can improve your overall health and well. >> We’re talking about immunity, sleet, brain health, all the things. Max, a look at there is a health and science

Journalist whose recent book is called GSK Kitchen. First of All, I Love the fact that the things we need are right in front of us right in the fridge, right in the supermarket that can actually help us physically. We’re always. >> Taking pills. We have a problem. We’re not work in the

Front is medicine. It’s a cool way to think about life, right? Is. I mean, yeah, food is so powerful. Men with every bite you take, you are essentially either feeding more fighting disease. And so I’m here to prevent present some of what I think the most powerful foods available to most people

You’re at, OK? Yeah, all over the place, so much can actually be used to balance immune function to foster better immunity out. So there are a few mechanisms here which are are still being lucid to essentially some mushrooms, Korean vitamin D which can tamper down an overactive

Immune response. But I think most interestingly mushrooms, like a lion’s mane, which are typically pretty available, they actually create antioxidants that we produce in our own bodies, one of which is called glove. The final answer, the mother of all antioxidant that helps to detox and what

Which was lion’s mane this one. So its waste or right? Yeah. So we have we have lining. That’s not a lot of mine lines when actually has like a it has the consistency of crab, fresh crab sideways. Whatever this one Israeli got. I want to

Keep eating. Here’s a tip. Actually. You don’t want to rinse mushrooms. You just want to know them a little dirty cook. Yeah, it will dirty with some nice quarter. All hunting we we so here we’ve got Kiwi. Kiwi can be used to promote better digestion and good sleep source in clinical trials,

Kiwi and yeah, actually, in a head-to-head matchup, Sully impasse, Kiwi has been shown to to help reduce constipation, which well people suffer from helped by conservation and also for sleep to get to the skin on or off. Yeah, I’m so glad you asked the key with the skin was

Going on and contained by Monday. I’d never ha ha people think that it’s weird. It’s not that hard and delicious food. Yeah. I could force MacKenzie wowed heart. It’s right to do so. This is going to get what they didn’t need. It isn’t okay. The middle stuffed animals to the Middle East.

Let’s get to these for OK? So here we have brain food. So these foods are loaded with complex called flavonoids, which are plant pigments that are usually in the outer skin. We’ve got apples. We’ve got citrus. We’ve got plums berries are a great source of flooding has been shown to cause be

Jennifer in the blood, which is up for a miracle Gro pro team that actually helps to support healthy neurons bdnf to unify, producing our muscles and work out. One of the reasons why exercise so great that he’s actually been trying to boost

Its. You never know when Apple a day may keep the wrong way. It doesn’t matter red or green, whatever it doesn’t matter. Okay. Haha berries and almonds. So these are anti aging food. Strawberries are rich in a compound called FISA 10,

Which is known as a settle it. So we have in our bodies. All of us, especially as we age cells called set senescent cells, OK, that’s a creek pro inflammatory compounds that can make make our skin look more aged. And so these actually

Fight aging by helping to kill those ends on the cells. Yeah, thank you, John. B cells. And actually, this is actually also very interesting. Strawberry leaves a rich and cafe kason which very powerful antioxidants. So we believe when you need are stronger, you eat the whole. Yeah, I do.

And almonds are loaded with magnesium. Which 50% of Americans don’t consume. Adequate amounts of magnesium can help fight DNA. Which might just see it hit us with the last one. >> OK, so here we’ve got dark chocolate and coffee. So this I mean, people are probably at home rejoicing and I am loaded

With compounds called flavonoids. When you buy dark chocolate, want to make sure that the cow percentage is high and it’s not. It hasn’t been processed with Alkali. Also known as duch processed which greatly to grades the health quality of the chocolate. And then from a from the

Standpoint of coffee causes long been associated with better cardiovascular health, reduce risk for Alzheimer’s disease and other neurodegenerative conditions. And we now know that there that caffeine actually and help promote better. Look, it’s in the blood to better like healthier cholesterol levels. Wow.

Bauer is back. And this week she has not one, not 2, but 3 surprising Super Foods that could help boost brain power and enhance your memory. This exciting, first of all. >> The role that food plays in terms of our memory in terms of

Our brain health, all of which is a great question. So there’s a lot of studies that we have now that are showing that there are certain compounds within foods and beverages that can help to slow cognitive decline and also boost memory boost

Brain power. And it’s all good. And I’m gonna featured 3 today. Let’s start with the blueberries. Blueberries. You can tell from their color. They are packed with antioxidants and in fact that they rank number one when the USDA did like a huge rally of all of the foods and that

Number one and they get their blue collar from something called an those science. That’s the name of the antioxidant. And we know that that helps to boost brain power. This actually even a Harvard study that shows what these women they ate one cup a week. That’s not a lot. And

They had significant increase in their smarts. They did all sorts of tests and stuff. How easy is that, right? Yeah. You could throw them in pancake batter. Reminder that on your own. But this is my favorite way. Classic peanut butter and jelly sandwich swap out the sugary Jamel for just

One home deliveries. And this is so fun for your kids. You know, thanks to because of the peanut butter and then on for kids. You can make it tick tack toe boy. This is like the ultimate pre exam morning breakfast. Yeah, great idea.

So cocoa powder is the next super food. Cocoa powder is like the king of dark chocolate because it’s 100% dark chocolate and they contain something called flavonoids. It’s another type of antioxidant that we know can keep your blood vessels healthy inelastic, which means a

Healthy heart and a healthy heart equals a healthy brain. Because when your blood vessels are open and elastic and healthy and happy, all of the nutrition goes right up to your brain, you get more oxygen. You get one you trance. So what

I’m going to show you that you can do is add it’s not sweet coca patterns, not sweet and indulgent, like dark chocolate, but you can do a lot of things with it. If you take something you mix it into. This is just a Vanilla loaf asking you 2

Ingredients and you have now made a brain boosting talk. Think they’re having chocolate putting it’s talk. Put a call out easier than that. >> This is the most surprising super food or coffee. >> Coffee out every single week we are hearing more and more

Study showing that the benefits in terms of brain health for coffee. We used to think it was just the caffeine. We know that caffeine keeps you alive. It wakes you up. But it’s a combination of the caffeine and the antioxidants with in coffee that could help boost brain power. And that’s really good

News for a lot of people. Kathy, sensitive to that means decaf kids, you these health perks as well and need is about a half a cup to 4 cups a day to reap these benefits of breakfast cut cookie. I developed calling this morning. What side about these cookies are brain boosting breakfast.

Coffee comes to a close up of the patient’s just a bit today. Yeah. On Instagram and on our website. So most of the dry ingredients, it’s whole grain flour. We have Coco Patterson sent in and and we have a little bit of baking powder and

Some salt and some salt kosher saw. Now I instant coffee right into the batter. Look at it. I thought that was connected to this. But now this is just instant coffee. This is just in a you can also use finally pouted regular coffee as well.

But it’s easy to by the and send the yeah. The way to answer a lot of usual breakfast foods. I have Greek yogurt. I have as I have no spin and a little bit of honey. You mix these showcase in the new fold in your blue. There is because

All 3 kids are in here. Chips. Each cookie is only carries and comes packed with protein and fiber. So you can have the ring with. He’s for breakfast for these recipes. Go to health. And we’ll be right back. Chair. improve memory, energy levels and sleep. Doctor. Taz Bhatia

Is an integrated wellness position and host of the Superwoman Wellness podcast. But this is for everybody. Doctor has good morning. Good morning. So you’re saying before we get to that, that if you start incorporating these into your diet, you see results relatively quickly. The beauty

About kind of getting your diet right is usually within 3 weeks you can see a change and that can be as quiet as you have more sleep and you have more energy to like you’re on and you’re focused and ready to go.

>> What is about these firms are going to look at here. What is about these particular food and other items? >> Give the brain. That is why we have picked these phases because we call them super foods. They just have a ton of nutrients for every serving because of their suit. They’re

Efficient. Right? So if you’re trying to get these nutrients and this is an efficient way to do it to keep your brain and your energy superpower, right for super ingredient is not easy. Where do we find that? So magnesium Miles called the Miracle Micronutrient. It helps us with sleep to help calm us

Down. It helps about serotonin. I believe it or not, dark chocolate is going to be have our best sources and outs of it has about 64 miligrams of magnesium in a lagoons are great. They come in at about 70 miligrams, a tablespoon of

Flats which you see right here at about 40 avocado also has magnesium, but less than the dark chocolate. So you have this recipe, these little balls, water in those that says a lot of the cow which has a lot of the magnesium and antioxidants in an almond butter for the healthy fats.

Flaxseed mix it up together. Super easy has little bit too little. Doc, talk to our chocolate in there says, yeah, I’m not too much talent calories. I know for a stock collagen here. Yes, college and uses its actually naturally occurring about the all have it. We’ve all got college and

It’s naturally occurring. We know it for skin and how hair and overall health, but it actually helps support the got lining helping us to absorb the nutrients. 70 people are eating healthy, but they’re not absorbing what they’re eating. Collagen comes in and helps us with that helps. The brain

Helps energy is in a lot of naturally occurring proteins. We’ve got salmon here, for example and chicken. And these are things that are great way to guests and the nuggets look at. You can see how would you use it? This is bone broth over

On hold is drink broken bone broth and get a great source which yeah, you’re vegetarian. Duke can get some college and from your vegetables as well. As just that, we have a lot more. There are proteins and through our by these are cases

For us that there can be only get the causing from Chris. It’s not necessarily that you can get it from other vegetables as well as just not as Dan. Right. This is a new one on me. Co-lead. What is that? Why Zika so calling?

I feel like doesn’t get enough press and I’m so glad we’re talking about it today. So calling actually is a nutrient that comes in and coats all our nerves. So it helps us with learning and memory with focus. And we really want to get

Calling in our diet. So calling is naturally found in eggs. Eggs are one of the best sources. But you’ve got to beat the egg yolk. Okay. The yolk has the calling has about 140 milligrams. We’ve got mushrooms and burgers here. Which one do you think has more calling mushroom motions? You guys when

Good job. Some mushrooms actually have more calling. Haha, would you have to eat or mushrooms like what’s a serving to get enough coli? So yes, this is the beauty of bags. One full AG including the could do it. You need a cup of mushrooms. You actually 2 burgers to get that. Yeah.

Haha. This is something I’ve never heard of. Okay. I’ve heard this one or something. He is. It’s like butter. That’s a great way to think about is clarified. Butter has been using eastern systems of medicine for a really long time. And it’s been used as a healing fad. And the reason is

Because he actually has less lactose less Casey’s. If you’ve got some of the dust very intolerant, you tolerate that. So they can usually tolerate be very well that the secret super food ingredient here is NC Tier Medium chain triglycerides, that helps the brain that helps the got balances, everything

Living down here and they get. And that is really the powerhouse the source of our energies over not getting some of these healthy fats. And that’s one of the biggest reasons I see brain and energy start to get. How do you get

Key in your diet? I’m not looking do yeah. We and we don’t want to do that coast. You can put on tests literally. All you need is about a quarter to a half Michigan state at a tiny little bit tiny little teaspoon. You don’t need a lot

And you can spread it on something. It also has a higher smoke point so you can bake and fry with well so you can use it as but exact >> Hi, everybody. Happy Tuesday. That massive winter

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