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no matter what you have going on you’re real and you’re authentic and you feel what you feel you got to have Hoda on your side hi everybody good morning welcome to today every day we are adding to the star power in our studio the biggest names only on today you guys are pretty good today stick around y’all these guys are going to be back we work here now more coming in this early right we got Olivia Rodrigo we’re just getting started folks this is Scarlet she would like to direct the show can we go to commercial break now everything and everyone you’re talking about only on today nice to have you along with us whether you’re at home or on our Plaza we’re just glad you’re with us this morning [Music] we’ve been waiting for this segment okay one way to boost your energy is by changing what you eat so we brought in NBC News and Health Nutrition editor our pal meline fernstrom she’s going to talk about superfoods okay so what she talks about them we also brought in a chef chef Kevin Curry he’s the guy behind fit men cook to show us how to work those Super Foods into a meal all right let’s get started meline because first things first I always wonder this like some days I’m depleted of energy sometimes I have tons and I always try to break it down like what did I eat so what are the good foods that are good for energy okay when you think about energy you want to think about complex carbohydrates that means they’re fiber rich they’re digested more slowly so your all your body cells are getting a steady stream of energy and when you have that energy for fuel you’re going to stay perky and energize all day it’s that stream of fuel keeping your blood sugar stable oats oats are a bigie you got to have oats oats whole grains um potatoes all of these are going to be really good to give you that sustained energy because you don’t want that little pop you want it to last a long Okay so let’s get to the first superfood that you swear by okay one of my favorites and it’s eaten around the world these are sweet potatoes you can eat them any time they are nature’s perfect carbohydrate because they are a complex carbohydrate they have a lot of fiber they’re nutrient dense they’re filled with vitamin A vitamin C magnesium potassium and what they do is give you that steady stream of energy because they’re digested slowly remember fiber rich they’re also very rich in pottassium potassium is a salt you hear about electrolyte balance when you exercise it’s really needed for that so it’s perfect and an added plus it’s sweet but without added sugars can’t go wrong with that all right well we need chef Curry okay so Chef Curry we got our potato what are we going to eat yeah I got you I got you mine this is a great recipe these are some sweet potato salmon cake so you’re going to get a boost of a whole lot of good stuff so we’ve got our baked sweet potato here and this is a cool down just mash it up in a bowl now you got to add in the personality so we’ve got some smoked paprika or some chili powder add in a little bit of turmeric for some inflammatory help and then we’re going to add in some gluten-free panco just a little bit and then some green onion now going to mix this together now this is an eggless recipe and here is the reason why we are going to be using salmon to go ahead and do this now my good friend Jamie Oliver taught me this really we’re not good friends he just follows me me like IG but he do like my photos or anything but it’s okay Jamie I haven’t even thought about that so we’re going to chop it up into chunks and then mint it like this and when you Min it is it raw you already cooked it yes this is raw this is raw salmon and we’re just going to mince it with the knife no food processor is needed and it gets really sticky and this helps everything to stay together so we’re going to add this into our Bowl mix this up just like this mixx it up and you get this beautiful texture so you’re going to form some patties fire up a nonstick skillet adding a little bit of olive oil and you’re going to cook these for about I’d say about 5 to 6 minutes on each side you can even place these in the oven and the cool thing about this is you can also bake this recipe you’re going to get these sizzling and then let me tell you afterwards about 10 minutes later you have these gorgeous me that beautiful salmon yeah sweet potato sweet potato delicious meline go that those combinations are great salmon sweet potato you have another good one that is a Hoda favorite this is okay a favorite area when it’s a match made in heaven it’s peanut butter and bananas I mean who doesn’t love this a match made in heaven because it’s energy now and later you have the banana that’s going to be a starchy uh fruit that’s going to be digested more slowly because of all that fiber and then you’ll get that boost of energy plus the longer lasting Boost from peanut butter that hard healthy fat slows digestion down even more so you’ll get a pop of energy now and later and you can combine it however you like all right Chef Curry I know how I do it I peel the banana and slather the peanut butter on it but I bet you you have a better she uses it as a spoon too it right out same thing with me too so this time we’re going to make some cookies though with this so we’re going to mash up a ripe banana in the bowl and we’re going to add in our natural peanut butter now make sure this is the natural peanut butter right meline not the kind that’s got all the sugar and everything else this is just natural peanut butter with the oil really then we’re going to add in a little bit of coconut sugar or some brown sugar mhm and then we’re going to beat up an egg whisking egg up add that in there to our mix boom add in a little bit of the salt just a little bit a pinch of salt there and if it’s payday you can add in some vanilla bean if not just add in vanilla extract mix this together and you know I’m not sure about y’all but I like chocolate chip yes um cookies so we’re going to add in a little bit of antioxidant rich dark chocolate sprinkle that in boom and then you mix this together and this is your cookie batter now you can put this into the fridge if you need this to firm up just a little bit but then you’re going to scoop it out just how you would normal cookies and then bake these for about 10 to 12 minutes and look at this beautiful Den cookies awesome thank you Chef Curry thank you mine we miss you for these recipes and a bonus one popcorn and granola get go today.com health [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] sh [Music] [Applause] [Music] n [Music] [Applause] [Music] it is super food Friday and we have a twist for you on a takeout favorite here to make egg roll bowls today nutritionist and our pal Joy Bower good morning Joy good morning guys oh my goodness I wish can smell how fabulous it is in my kitchen right now I mean this is one we need smell a vision I think you’re going to love this one so it’s like a deconstructed egg roll kind of turned stir fry right um and it has all of those Asian flavors that we love and We crave but I’m cutting the carbs and I’m bumping up the protein okay so here what I’ve started with um I blasted shitaki mushrooms with some heat and what I love about these mushrooms they’re loaded with antiviral properties and if you you can find shitake certainly you can use um baby Bella or you could use m u button mushrooms anything goes next this is just a store-bought bag of pre-shredded pelw mix because the star is really the shredded cabbage and cabbage is loaded with vitamin C but it also has um it’s part of the cruciferous family of vegetabl so it has compounds that are being studied for cancer prevention and typic I would let this Wilt down and become a little bit more tender for about 3 minutes but I’m going to fly through this and you’re going to see how easy it is next lean ground turkey meat so this is just one pound you could certainly use a lean ground cine if you want or you can use ground chicken and it’s all about the marinades it’s all about the flavor I just about to ask you because right there it could go a number of ways with the taste how do you get it to taste like you know a traditional egg roll that’s EX exactly right so all this is I’m sprinkling on 2 taspo of ground ginger 2 tpoon of garlic powder a little bit of salt and if you want to kick up the heat you can also put in uh crushed red pepper flakes and now for the wet marinade this is just reduced sodium soy sauce a little bit of rice vinegar and we have um a dash of sesame oil and you’re just going to cook this and break it up and I’m going to bring you over to my counter and show you what the finished product looks like so if you could imagine in 20 minutes this is done so come on with me oh Cole impressive two camera shoot it’s all about Ian Bower and I have a real taste tester Cole Bower is in the house right now show what you’re eating cocaine he doesn’t have the air heard he’s so cute and he’s going in with chopsticks very good yeah this is what it looks like I’m going to garnish it look it’s all shredded just like The Real McCoy it’s like the inside of an egg can you see that I can eat a whole bowl of that right now and really quickly Joy you you’ve got a homemade Duck Sauce okay we need the Duck Sauce three ingredients Al all it is this is an all fruit apricot jam 3/4 cup and I’m adding in a tablespoon of soy sauce and a tablespoon of rice vinegar and once again if you want to kick up that heat like Joy Bower you put in a little bit of red pepper flakes all you do is you mix this up it is so Tangy it is so sweet and it just like brings it over the top I’m going to show you this is this is one I Just Whipped up that Cole’s been eating that is fantastic that is so terrific and you could use that later come back any leftovers you could probably throw into an omelet or a frittata really great we got people we got people outside oh it’s Gavin you know wait Gavin are you doing here he’s at work oh my gosh we have no producers who are here that’s why Gavin was hiding is Gavin back all right what y are is this trying to tell we have one producer in the house along with our crowd we see you Gavin and we love you all right we’ve heard this over and over again you are what you eat and it is true the foods and drinks that we consume every day affect our gut and they can cause all kinds of bloating and gas and discomfort not to mention bacteria wow yummy Okay so your jeans were a little harder to zip after the holiday weekend I know I feel like I am just a cheese cube our friend meline fum here is to take your gut back on track she’s going to help us figure out all the dos and don’ts to feeling better we miss you it’s so great to see you honey so great to see you see you too all right let’s talk about it so we always feel crummy when we inhale junk food I know the feeling is yucky but what does happen to our body when we eat junk food versus like the good stuff you know when you think about junk food you’re losing a lot of nutrients that your body is used to for digestion because you want to have things going nice and smoothly for your system a lot of nutrients a lot of fluids so when you have junk food as you see you’re eating now it goes in your esophagus you’re feeding tube into your stomach food’s digested and goes all the way through in your intestines where the nutrients and fluids get absorbed and then you eliminate any waste products but if you don’t have healthy foods and you’re missing nutrients and you’re missing FL fluid plus a lot of additives that your digestive tract is not used to with junk food you’re going to slow it down sometimes get some clogging and you’re not going to feel good and have gas bloating constipation and other problems now when we do have those things you know like gas and bloating and constipation what why why do we have that in there you know when when you look at that your digestive tract is complicated so it’s not just food eating your food in your stomach and you know call it a day you have hormones and ties and things being dumped into this whole digestive tract and it has to move along if you don’t have enough fiber and probiotics and fluids through the three the big three of gut health nutrients you’re going to have some clogging and that’s where you get gas and constipation and bloating and that sense that you know something just seems to be not right and when you don’t feel good like that it’s a problem but those big three can make a big difference unfortunately for Digestive Health what you eat can make a big difference a lot of these are going to sound familiar because the diet that’s good for your gut is good for your brain and good for your heart so your body knows what it me right all right let’s let’s talk fiber for a second first of all I didn’t know there were two types of fiber the good fiber and the not great fiber but tell us about what fibers we should be having and what’s what what are some good sources you know fiber is really good there’s the insoluble and soluble it doesn’t matter what it means one is acts like a rotor rooter in your digestive tract to get all of the uh all of the food through your track and keep it clean that’s insoluable because it means it doesn’t dissolve in water and it just goes through um untested so it’s a lot of things that are in whole grains the fiber that’s in fruits and vegetables these are your best sources fruits and vegetables whole grains um and you you want to get it in food I can’t stress this enough supplements are not Nature’s Way of having them if you talk to your doctor and that’s recommended that’s one thing but stick with food and it’s 25 grams and people say you know is that a lot well it’s about five servings of fruits and vegetables remember that old five a day and so if you have a diet that’s rich in fruits and vegetables and whole grains you’ll get up to 25 and that’s important yeah okay so meline probiotics it’s another big three you say Get it in food though I mean I do take a probiotic every day you do well you know what it’s for some people taking a supplement can can supplement food remember this is not to replace it’s to supplement the foods that you’re eating and probiotics the Health bacteria you need to have them every day you can’t have a container of yogurt once a week and say oh I’m I’m getting what I need these are healthy bacteria and your digestive tract really needs that it counteracts the uh bad bacteria which are always in our digestive tract and also it helps digest food and helps to keep you regular so it’s from a lot of fermented food so you think yogurt cafir it’s even in miso um and fermented uh cabbages so it comes in a lot of places but fermented dairy like yogurt and drinkable cafir are really good sources all right good and cucha too and drink lots of water uh we love you mine sorry we got to wrap it up we had so much more but you know what we can get more on our website uh you can find more about Good Health gut health head to hodaandjenna.com [Music] o [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] he [Music] [Applause] [Music] [Applause] [Music] [Music] welcome back it is superfood Friday and today nutritionist Joy Bower is putting a spin on two easy comfort food recipes take a look hey guys today we’re making scrumptious wholesome recipes using a muffin tin first up is a mac and cheese butternut squash so here I’ve roasted butternut squash cubes in the oven at 400 for about 25 minutes to get them super soft and I just take a fork and I mash them so they’re the consistency of mashed potatoes and we’re going to start our indulgent cheese sauce I’m adding 1 cup of lowfat milk half a teaspoon onion powder 1/4 teaspoon of dry mustard and an e/ of a teaspoon of paprika a little bit of salt a little bit of pepper and now you have the option to add a few drops of your favorite hot sauce bring this to a gentle simmer my milk is starting to gently bubble turn off the heat and I’m going to add 2 cups of 2% sharp ch Better Mix it so all the cheese melts throughout we’ve got all of this luscious whipped butternut squash and I’m going to mix it right in the pot and 1 tbspoon of softened butter and now I’m adding my sauce right into my pasta one thing it’s important to cook the pasta your elbows alente because remember it’s going to cook again in the oven I’m adding in one large beaten egg now we take our muffin tin and I’m going to take half cup Scoops to fill my compartments I’m going to top them with a little grated Parmesan cheese and they go in the oven at 350 for about 20 minutes I let these sit and firm for about 5 10 minutes pop them out with a knife or a spoon I mean good for you mac and cheese that you can eat with your hand and now we’re making three ingredient candy bars that’ll really hit The Sweet Spot chocolate peanut butter crunch cups two cups of semisweet or dark chocolate chips 2 cups of crispy rice cereal although you can use any high fiber whole grain cereal and 1/4 cup of a creamy Nut Butter I’m using peanut butter so first I’m going to melt the chocolate either using a double boiler or in the microwave now I’m just adding in qu cup of my creamy peanut butter using semi or dark chocolate chips will provide flavanols which helps to keep Our arteries healthy our heart our brain healthy now I’m just adding in my brown rice cereal you can see this is like a crispy puffed brown rice cereal and mix until all of the cereal is coated and we are ready for our muffin tin and distribute the chocy peanut buttery goodness I just wet my fingers so they don’t stick to the chocolate and I press down to firm the shape and just one more thing you can sprinkle some coarse sea salt or Koster salt right over the top then I stash these in the fridge to firm up for about 30 minutes as you can see I’ve already dug into two guys I love this recipe so much it’s totally indulgent perfectly portion control you just pop them right out of the compartment I mean come on you definitely want a bite of that I do and we can eat the whole thing I you see this leaning forward as if that’s going to help today nutritionist Joy bow she is here in in honor of fact of school season she’s going to teach us a little lesson about how to sneak three superfoods back into three school lunches for all ages I’ve already been nibbling so let’s break it down what is our first okay so our first super food is in the spirit of an Apple for the teacher nice so this is all about elementary school kids first let me say why this is a superfood there’s a bazillion varieties of apples and all of them no matter what the variety or the color have something called pectin within the skin and in the inside flesh pectin is a type of fiber that helps to lower cholesterol the other reason I love apples they’re totable they’re perfectly portioned and they’re only 80 calories apples rock rock so look what we’re we’re going to make breakfast nachos using app and it’s so simple and it’s fun to do with kids this is one apple just sliced I’m going to take this is vanilla yogurt a Greek yogurt but you could take any kind of yogurt that you want and you could also have them pipe it on and and have a lot of fun making squiggles oh it’s delicious and then this is just some granola granola yeah you can use apple cinnamon or oats and honey and then we have some raisins and you put on some coconut okay isn’t that great so simple the only prep involves is slicing the apples but together very very quickly thank you all right so those are elementary kids this could be for anybody too this is for anybody I have to tell you when I make the recipe I am obsessed with this recipe but the superfood for all kids is the classic peanut butter we got to talk about peanut butter it comes packaged with heart healthy fat and protein and it’s naturally lower in carbs so it’s really good for anybody that is looking to control their blood sugars um when it comes to kids also a lot of kids do have allergies so obviously you have to be very sensitive to that and you can swap in with this recipe sunflower seed butter I’m going to try for my kid they allergic so this is what I’m calling this recipe peanut butter coconut cookie dough dip it tastes like cookie dough but it has a thinner consistency guys I’m telling you I’m obsessed with this recipe really good so all I’ve done here is I’ve added to the food processor peanut butter some almond milk ground cinnamon a little vanilla and you put in your coconut and you whirl it around and it will keep in the fridge for 3 weeks we yeah and delous it tastes so good you can’t even believe it’s good for you now we’re talking about college kids and what do they love Al Ramen of course they love ramen soup for you so instead I’m going to show you how to make ramen with a superfood zucchini zucchini is great because it’s packed with water it’s got potassium which helps to banish bloat and it’s naturally low in sodium and it’s so simple you spiralize it and you warm up vegetable broth which you could do in a dorm room and then you put in where’s our our zoodles and you just will simmer it in the pot or in the microwave until it becomes soft and flavorful and there you yep put that anything goes you could put a little salt a little pepper a little Cayenne however you like it and look at that that pry you have a superfood ramen noodle super that you can make in a cozy small super oh that’s good [Music] [Applause] [Music] [Applause] [Music] oh [Music] [Music] [Applause] oh [Music] [Applause] [Music] welcome back it is time for superfood Friday and joy Bower is here to show you how to make your sides stand out this time all right that’s right so here we go and we’re starting with cucumbers kind of shocking but let me say the cucumbers are comprised of more than 95% water so that means they’re great in terms of hydrating right and every part of your body functions better and your energy goes up when you’re well hydrated but here’s something really cool cucumbers are only 45 calories of cue they are naturally low in sodium and they’re packed with potassium so while they deliver good hydration they also get rid of blo they get rid of excess water that you don’t want you just give me the whole so then how are you shaking it up today I’m going to shake it up by making buffalo cucumbers does matter what kind of cucumber you use no you can use any cucumber that you want we we we’re showing a whole variety over there so here we have chopped tomato we’ve got blue cheese and scallions we’re going to add our feature food all the CES so that’s the where you scoop out yeah well yeah this is just um peeled and chopped CES and now Al put some of that sauce on this is my Buffalo dressing and give it a whirl what’s the sauce this the sauce is um nonfat Greek yogurt lots of seasonings and of course hot sauce and while you’re doing that wait what was it again it’s um I’m going to I’m going to Instagram that out cu I really want to try it L and then just to bring it to the next level cut your cucumber lengthwise let’s scoop out the middle and then just put that in there in the middle yeah then put this right in the middle look how cute these are okay these are great and you can make it as hot and fiery as you want isn’t that great now my favorite brussels sprouts brussels sprouts I’m glad you said that cuz they tend to be polarizing and I want to give brussels sprouts some love so Brussels are part of the cruciferous vegetable family and they can reduce certain types of cancers the risk for certain types of cancers also here’s a cool Fact one cup delivers more than 100% of your vitamin C for the day okay so for people that don’t love them I’m going to make a version of superfood pigs in blankets and I’m calling these brussles in blankets okay these are trimmed sliced in half and you put a little bit of olive oil on them okay and now you take your turkey bacon nice and lean and you’re going to wrap your blanket around and you pop it right in the oven on 400 for about 25 minutes and you get these delicious babies K eat them too you know I’ve seen a lot of picky eaters gobble those down real bacon around it and you’ve got a hit my husband said the same thing edamami edamami is great it’s almost like a perfect food because it’s a blend of plant-based protein fiber and heart healthy fats so it keeps your blood sugars steady and it sustains your energy levels and it also yes it has minerals in it that can prevent muscle cramping too so I love edamami steam right in the PO out of the Pod but to take it to the next level I’m making garlic Sesame at aami that’s sesame oil some minced garlic I put some red crushed pepper and salt you mix that around you put it on you’re steamed at aami and this is I think restaurant isn’t that great good I would order these that’s all you want all these recipes they are all really good go to today.com food and guilt free cheers to that today nutritionist Joy Bower is here to show us how to turn an easy sheet pan recipe into the ultimate reboot Bowl good morning Joy Joy good morning guys Lindsay it’s so nice to be here with you the last time we were together I think we were having a vegetarian feast in Connecticut right we were at the tavern that’s right that’s right so I’m going to show you how to transform the easiest one sheet recipe into an energizing reboot bowl that has literally layers and layers of yummy goodness but the best part it is very very simple to put together so I’m going to start with the sheet re the sheet pan recipe here I have three heaping cups of broccoli so the the the big uh theme Here is going to be lots of plants this is three heaping cups of uh sweet potato that I cubed or you can absolutely use any kind of acorn or winter squash as well and now I have more cruciferous vegetables so loads of fiber and that is our CI fuet now I have one can of rinsed and drained and very important it’s patted dry chickpeas because I’m adding in a lot of fiber and some protein now a little bit of olive oil I have about two to three tablespoons in here because I want all the seasonings to stick now I like to overseason so I’m going to put in this is two teaspoons of garlic powder and 2 tpoon of onion powder and I had some fresh Rosemary in my fridge so I chopped up and I have about 2 tablespoons here but it’s eater choice you can put in whatever herbs that you want and you’re just going to mix this up to evenly distribute everything you pour it onto your sheet pan I mixed it with a little bit of olive oil spray and then I just put this actually I’m going to add a little bit of salt and pepper I forgot about my salt and pepper but it goes in the oven set at 425 on the the middle rack just for about 30 to 35 minutes and I flip it halfway through and I’m going to show you what it looks like because you are going to get these gorgeous charm marks look at this this just came out of the oven do can you see this let me so when you’re building the bowl Joy what layer goes first okay so now for the fun part and you are the boss of your bowl because there’s so many different directions that you can customize this bowl so here’s my bowl and the first layer is going to be dark leafy greens so it can be spinach kale it could be any lettuce that you want the next is going to be a heaping mound of those delicious caramelized addictive veggies that we roasted then a little bit of fruit so I’m using a pear because I don’t think pear gets enough love guys and it actually has a little bit more fiber than Apples but you can also use an apple you could also use pomegranate seeds or um even uh dried cranberries or cherries anything goes and then the protein is your choice so I put out a question on Instagram earlier this morning and I asked my followers what should I put on lentils salmon black beans shrimp I have chicken I have tofu I’m going to tell you the tofu came in last place and I’m going to go ahead and go for the salmon this time and last but not least we have this show the salmon to put in the leafy and we have a mellow but mouth watering toah Heeney dressing that I’m going to show you how to make because everybody need we’re not going to have time put that on the we’ll put it on the website but thank you that looks fantastic all right look at this I’m just going to give you a little bit of a drizzle because you got to see this drizzle and for this recipe head to today.com today nutritionist Joy Bowers here joining us with a corn chow and a spiced chai tea good let start cooking good morning oh my people hey guys so today is all about warming the bones with healthy foods and beverages so the first thing we’re going to make is like you mentioned a cozy creamy corn chowder and I’m telling you this is scrumptiously slurp I’m going to take you over to my stove okay so here um I have what I’m calling my nutrition confetti all I’ve done is I sauteed some carrots celery and onions it kind of looks like confetti doesn’t it C onions okay um and and now we build the soup it’s as easy as that because corn is not in season I’m taking advantage of canned corn actually for a few reasons one is because I get to use it you notice I didn’t drain it I’m using the flavorful broth that normally we just discard I’m putting two cans in there then I’m putting in a full um four cups of either of vegetable broth or a chicken broth I would I’m using uh this is a chicken broth and I’m using a reduced sodium because I’m controlling the salt so there we have that and then just a little bit of cayenne because it really does give it a pop of flavor and then last one pound of small red potatoes I leave the skin on for extra fiber and um I cut them up into bite-sized pieces because I’m going to put a lid on this I’m going to simmer it for about 15 minutes just until those potatoes get for tender okay going to put this over here and then the fun begins I want a lot of body in this soup so I use an immersion blender but you can also do this in um small batches in either a food processor or a regular blender and see what I’m doing there I’m just blending it so they get a lot of richness and body within that soup and if anybody doesn’t have a blender or an immersion blender you can leave a chunky it’s totally okay so now yeah it’s really good you could stop right there but we’re not going to stop so then to finish it off more texture I’m adding in drained corn so this time it’s two cans of drained corn cuz I saw whole corn kernels in there was wondering when yes and before I actually pade the whole thing I like to reserve some of the potatoes again for a little bit of texture and like surprises as you slurp through it’s really good and a dash of salt and it makes a great big batch and I like to garnish it with a joy how about the Tea Joy cu the chai tea fantastic the chai tea so here we go I put four cups of water in here I love chai because my kitchen smells so unbelievably right now it really infuses it with such Aroma and in the four cups of water my combination is some cinnamon sticks Ginger a little bit of nutmeg fennel pepper corns cloves and cardamon and I give you a recipe for a balanced base but really you could ramp up any of these spices if you like a stronger flavor and so a as those were um uh simmering in here for about 15 minutes then you put in your tea so I have four tea bags that I added in they’ve been in here for just about 5 minutes stick this over here and now we build it I added 3 to four cups of the milk truth be told I tried this with an almond milk and it came out a little bit too thin so I’m using a 2% reduced fat and oat mil I was going to ask you about oat milk yeah oat milk would be fabulous and this is a little bit of vanilla and a little bit of honey and then I’m going to bring you over to my finished product come back with me over here I’m sure it smells good yeah can’t strain it through a calendar and here’s the cool part I feel like if you’re going to be putting in so much effort cuz it’s much more involved than just steeping regular tea I make a great big batch and then I stash it in the fridge and whenever a craving calls I just warm it in the microwave and you have about seven cups all right Joy well thank you much we’re we are ready for the weekend cozy yummy yummy yummy thank you [Music] Joy e [Applause] [Music] [Applause] [Music] here [Music] [Applause] [Music] Joy Bower is upgrading our Lunchtime with two not one but two tasty sandwiches that she makes in a skillet hey good morning Joy hey Joy good morning guys I think I’m about to become your new favorite lunch lady because we are seriously creating Next Level sandwiches and like you said in the skillet so the first sandwich is a fun spin on a traditional un beloved PB&J but I’m calling this one a grilled PB and fruit so here I have Hardy seedy whole grain bread we’re actually making two cuz I want to show you the versatility of the fruit and I just put a tablespoon of peanut butter on all of the slices so you want this peanut butter going on the bottom slice and the top slice and then you become the Picasso of your Decor right so I have all this fruit over here the cool thing is when you don’t use sugary jam and you use the whole fruit you’re getting a lot of texture you’re getting a lot of hardiness and you’re getting the vitamins the minerals the antioxidants that the fruit brings to the table um you could stick with one fruit a lot of people just like PEB and bananas or you could do what I’ve done and when you see the grapes over here I did slice them in half I just want to show you because otherwise they would be a little bit too bulky exactly so then what you do I’ll show you one one you take your top slice and you put it over your Sammy and you take olive oil spray and give it a nice liberal spray on both sides but instead of butter exactly and this goes in the skillet just for one minute on either side and I’m going to show you what it looks like because you can’t believe how easy it is Happ you could do this and Joy by the way the production values camera’s moving you got an overhead camera it’s unbelievable he’s never coming back to the studio bring us any of this food that Ian bow is a superar husband and photographer and I keep saying like he needs a a um like a what would we call it a covid Emmy or something like that he has learned how to do all of this I’m sending him that and I think you need an me too because you’re actually going to show us how to make a sandwich that I never thought you could make healthier a Monte Cristo oh my goodness this has so many layers of scrumptiousness so what I’m starting with here so these this is whole grain bread also but for this one because it has a french toast melt in your mouth feel you want a softer bread so it’s a whole grain softer bread I put Deon mustard on one slice and let the layering begin so we have here I’m using ham cuz that’s classic but truth be told I don’t out I had some extra here now normally they top the French toast with some powdered sugar so instead for a little sweet something I put in a crisp Fuji apple then we have our swiss cheese on top take the second piece of bread but because we’re making french toast we have here an egg mixed with a little bit of vanilla extract and dash of milk that really and how long does that go into the gdet about four minutes I’m going to grab it about four minutes on each side and you cannot believe this is just like a masterpiece let me see if I can get a closeup I’m grab through the screen joy that is fantastic Joy thank you so much we appreciate it and for these recipes and more head to today.com food [Music] [Applause] [Music] [Music] [Applause] [Music] I [Music] [Applause] [Music] [Applause] he [Music] [Applause] [Music] [Music] today nutritionist Joy bow is ripping up a barbecue salmon Bowl packed with flavor and nutrients good morning to you hey Joy good morning guys so nice to see you you too well before we dig in here can you talk about some good superfoods that all of us can incorporate um into our diets definitely so I put together a list of five Super Foods I mean these are some of the best of the best foods that everyone should be eating but I specifically designed this list for women and the first one is spinach spinach is basically Nature’s multivitamin when I tell you it has countless countless vitamins minerals antioxidants and fiber but interestingly enough it has a unique combination of two potent antioxidants called lutein and zanthin that help to promote sharp vision and also it’s a great source of plant-based iron which helps us to maintain our energy levels the next on the list is salmon I mean this tops every single list it has a lot of high quality protein it also has all the essential amino acids so that means it helps us to maintain our muscle mass and as we get older it keeps our metabolism revved but of course salmon is world famous for its omega-3 fats and omega-3 fats are super important because first they tame inflammation in the body they also support heart health they help to drive down triglycerides and they manage blood pressure but they also help to regulate your mood and one other thing I’m going to say about salmon I could talk about salmon all day we we don’t have all day Jo we got to move on here so how are we going to start combining all these things well three other Foods we have our beans we have for skin Health our tomatoes and last but not least I’m touting almonds all Alm all nuts are winners but almonds have the added bonus of calcium so I’m going to take all of these foods and we’re going to turn it into kind of like a boss lady Bowl this is a barbecue salmon bowl that has everything while you’re throwing this all together Joy I still want to know what you were going to say about salmon salmon has vitamin d and vitamin D helps to keep our immune system strong and also helps with bones healthy bones and teeth so here we have all of our spinach and I chopped this spinach up because it works better in the bowl okay and now we take our award-winning salmon is delicious is it just salt and pepper in there salt and pepper and extra virgin olive oil that’s it and you mash it right up it’s the easiest thing and you could do this with leftover salmon as well so you already know that this bowl is packed with the good stuff now I’m adding in my beans before what I was going to say about beans they have a great combination of plant-based protein and fiber which steadies your blood sugar levels now we have our Tomatoes tomatoes have lycopene and vitamin C which protects our skin from the sun’s harmful Rays this is just some extras because we want to make this bowl extra delicious we’ve got some corn super healthy look at the um the pop of color from the red onion and last but not least actually I’m going to squeeze on a little bit of lime juice and you could add a little bit of cumin or salt and pepper if you want and here comes the barbecue sauce cuz this is a bar you can and there’s a lot of grape brands that are lower in sugar but you’re only using about two to three tablespoons and this is instead of dressing now it’s almost complete but there was one last superfood that I touted and that was the almonds so going to add in a Sprinkle of almonds for some Crunch and I love SC whoops I love scallions and guys this is a and that’s one serving no one serving serving oneing packed with prot and you up for a while yeah this is really good stuff Joy Bower is here with two dinner recipes that that Joy they we’re just using one pan right one pan it’s officially she no sheet pan superfood Friday and again it is there’s so much to love about these recipes because like you said Craig they’re easy to make they’re packed with nutrition and they’re totally delicious and we’re starting with what I’m calling a sheep pan Harissa salmon with vegetables and step one is to roast those vegetables so in the spirit of convenience I’m using baby carrots they’re already cut and washed for you and here some some cauliflower florettes a little bit of extrav virgin olive oil and a little bit of salt and pepper and that’s it now I’m going to mix this up I preset the oven for 450 these are hearty vegetables and I’m going to lay them out on my baking sheet in a single file and Jo how do you make sure you don’t burn the vegetables when you’re roasting at such high heat so I definitely keep a watch on them but for these I put them in for about 25 minutes and I like to make sure that the carrots are fork tender again they’re hearty so they take a little bit of a little bit in that oven on high heat and I like that cauliflower to get charred and slightly burnt on top it’s like melt in your mouth it makes you scream for another bite now while these are in the oven we’re going to do the magic sauce so what happens here is in a bowl I mix Harissa is a chili paste it’s from it’s Middle Eastern and it’s north African and it has olive oil and a whole lot of warm wonderful spices I added some sweet Citrus orange juice to sort of make it pop and a little bit of ground ginger and I just mix this up and again guys this is while the veggies are roasting in the oven now you take your salmon fillets and upside down if you do have the skin on you just sort of dunk it in submerge it in that bowl and let them sit and marinade and soak up all the yummy sauce while the veggies are in then when the veggies come out you Nestle the salmon slices Nestle in between the veggies right and you want to make sure that they’re touching the heated pan so get all four of those fillets in whoops I did that upside down Joy I was gonna say wait which way are we putting all right so skinside down skinside down or you could also buy billets that don’t have the skin whichever you prefer and then the remaining sauce goes on top and then this goes back in oven again on 450 keep the heat going for just 10 minutes and then you put some herbs on top and you got yourself a party that’s all there is to it now you got a Cheesy one for us right okay so now we’re going to change directions guys we are making a sheet pan baked feta sausage and veggies I needed to jump on this trend everybody’s talking about the baked feta now and this time I’m using very different vegetables so these kind of scream summer I have beautiful vibr Tomatoes I have sweet kernels of corn I use canned corn it works with Frozen too but if you have fresh corn of course and we have some uh zucchini a little bit of extra virgin olive oil this time I’m adding in ground cumin and some crusted red pepper flakes some lime slices and a little bit of salt so this also will get all stirred up it’s going to go on your baking sheet this goes in the oven these are a little bit more delicate these vegetables so the oven is set at 425 just for 20 minutes then you take it out and you’re going to put in precooked sliced poultry sausage again Nestle it right in with the vegetables and then sticks of feta you’re going to there there goes my sausage and there’s all types of pre-cooked varieties at the market and I buy the block feta cut it into strips it never melts in the oven but it sort of becomes softer and spread and guys I’m telling you you take this out you give it a squeeze with fresh lime juice and some herbs and if you could get a bite with all three the feta the vegetables and the sausage look amazing you enjoy halumi cheese would be probably great with that too that would be super it’s a it’s a Greek grilling cheese Jo thank you Joy that was awesome thank you so much a great weekend Joy I want all of that folks for those recipes it’s very simpl today.com food [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] oh [Music] [Applause] w [Music] [Applause] [Music] our good pal today nutritionist Joy Bower back with two easy delicious ways to dress up a simple piece of toast happy New Year everyone today I am toasting a healthier 2021 with two scrumptious spins on toast first an addictive chocolate peanut butter spread the secret ingredient is this peanut powder and you can find find this in uh the grocery store or you could order it online and it is packed with protein next cocoa powder which is filled with brain boosting flavonoids some sugar and a pinch of salt and then I’m going to add 6 to 8 tablespoon of water and this is going to mix together to create the creamiest dreamiest chocolate peanut butter spread just keep stirring and look at this guys it transforms into a delicious lick the spoon addictive spread and now we are ready to build our toast putting a nice generous amount of my chocolate peanut butter spread right on the toast I’m going to top it with potassium packed bananas and really you could put whatever fruit you want on top and of course the bananas have pottassium they have fiber and on this slice I’m also going to add some vitamin C rich strawberries for extra flavor and extra nutrition and the best part guys there is so much chocolate peanut butter sauce left over for dipping and now for some Savory satisfaction capre toast it’s a classic combo that is completely customizable and I’m starting with the bottom base of mashed avocado and avocado is great because it’s it’s loaded with heart healthy fat it’s got potassium and it’s got a lot of fiber too so I’m just mashing this down as our first layer and you probably know what comes next lopine Rich Tomatoes they also have vitamin C which boosts the immune system and I’m putting on mozzarel which adds some calcium and last but not least just some torn basil leaves which make the kitchen smells so good this is one layered Tower of deliciousness but one more thing I like to drizzle on a balsamic glaze right over the top and if you can’t find balsamic gaze you could also take regular balsamic vinegar and you can reduce it in a small saucepan over a low heat for about 10 20 minutes and it will thicken right up and that’s what I call a toast to a health the 2021 welcome to today all day all day today all day all day this is a long way of asking who’s your favorite character you’ve ever played the Unicorn the Unicorn you got to have the Unicorn what is she WR there that’s why you’re saying all these nice things you gave me the the look sorry to disturb your day everyone’s mad at you Willie better make this fast I don’t want the WRA Luna when I see you I always think I wonder what his quote would be give us 6 minutes and we’ll ask as many question questions as we can welcome to cold cuts cold cut cold cut my buddy cow cooking with me Dad’s no babysit it’s called parenting what was the first book You Remember Loving Heart Smart today with simple exercises to strengthen your heart make the most of your Beach days it’s all about the tracksuit now how good do they look I Now pronounce you husband and wife kiss the bride this morning a story of people helping people you received tons of letters from people who have been inspired let’s do the weather now okay all you got to do say it’s cold it’s warm it’s raining it’s snowing that’s it one of our most favorite franchises ever Ambush makeovers look at it it doesn’t looks good no it doesn’t look good will you judge us in a cook off I will and you guys will definitely win something today all day all day all day welcome to today all day [Music] today nutritionist Joy Bower is upgrading our Lunchtime with two not one but two tasty sandwiches that she makes in a skillet hey good morning Joy hey Joy good morning guys I think I’m about to become your new favorite lunch lady because we are seriously creating Next Level sandwiches and like you said in the skillet so the first sandwich is a fun spin on a traditional loved PB&J but I’m calling this one a grilled PB and fruit so here I have Hardy sey whole grain bread we’re actually making two because I want to show you the versatility of the fruit and I just put a tablespoon of peanut butter on all of the slices so you want this peanut butter going on the bottom slice and the top slice and then you become the Picasso of your Decor right so I have all this fruit over here the cool thing is when you don’t use sugary jam and you use the whole fruit you’re getting a lot of texture you’re getting a lot of hardiness and you’re getting the vitamins the minerals the antioxidants that the fruit brings to the table um you could stick with one fruit a lot of people just like PEB and bananas or you could do what I’ve done and when you see the grapes over here I did slice them in half I just want to show you because otherwise they would be a little bit too bulky exactly so then what you do I’ll show you one one you take your top slice and you put it over your Sammy and you take olive oil spray and give it a nice liberal spray on both sides instead of butter exactly and this goes in the skillet just for one minute on either side and I’m going to show you what it looks like because you can’t believe how easy it is you could do this and Joy by the way the production values camera’s moving you got an overhead camera it’s unbelievable you’re never coming back to the studio to bring us any of this food thatan B is a superstar husband and photographer and I keep saying like he needs a a um like a what would we call it a covid Emmy or something like that he has learned how to do all of this I’m sending him that and I think you need an em too because you’re actually going to show us how to make a sandwich that I never thought you could make healthier am mon Cristo oh my goodness this has so many layers of scrumptiousness so what I’m starting with here so these this is whole grain bread also but for this one because it has a french toast melt in your mouth feel you want a softer bread so it’s a whole grain softer bread I put Deon mustard on one slice and let the layering begin so we have here I’m using ham because that’s classic but truth be told I don’t love ham I had some extra here now normally they top the French toast with some powdered sugar so instead for a little sweet something I put in a crisp Fuji apple then we have our swiss cheese on top take the second piece of bread but because we’re making french toast we have here an egg mixed with a little bit of vanilla extract and a dash of milk looks and how long does that go into the grd skillet about four minutes I’m going to grab it about four minutes on each side and you cannot believe this is just like a masterpiece let me see if I can get a close grab through the screen joy that is fantastic Joy thank you so much we appreciate it today nutritionist Joy bow celebrating National soup mug check it out hi guys we are celebrating National soup month with two super duper soups and the first soup is a potato leak soup I’m going to heat a little bit of olive oil and I’m going to add in my leaks I’m adding in a little bit of salt and I will sauté them for about 5 minutes so if you have never experimented with leaks before this is definitely a recipe for you it’s a great first date now we’re adding in two peeled and diced russed potatoes they are great for the immune system because they have a lot of vitamin C and also they are busting with potassium for heart health now a sprinkling of dried thyme and this is a reduced sodium vegetable broth I’m putting in six cups You’re going to let this come to a boil and then reduce the flame and just let it simmer for about 20 minutes it’s time to puree I’m using an immersion blender right in the pot but you can also transfer small batches of the soup into a regular standard blender and puree it just as simply but just be careful cuz it’s very hot I like to elevate it by adding some chopped scallions and some crumpled cooked turkey bacon cuz ow I’m right everything’s better with bacon M that is good and now we’re going to make a Minon with nine Super Foods so here I’ve warmed a little bit of olive oil and I’m sautéing my onions some carrots and celery some salt and a little bit of pepper and I’ll sauté this for about 5 minutes or so to get the vegetables nice and soft I’m adding adding in tomato paste and some garlic and I’m going to mix this just for about a minute so the garlic becomes aromatic and the tomato paste is mixed with all of the sauteed vegetables and now we are ready to build our Masterpiece a can of diced tomatoes with the liquid two cans of beans now I’m using white beans here but you can use whatever’s in your pantry that’s the nice part about this recipe everything is customizable I’m putting in two Bay leaes and a little rosemary thyme and oregano I have 8 cups of a reduced sodium broth stir this around bring it to a boil and then reduce the Heat and simmer it for about 45 minutes then I add in some fresh green beans you can use Frozen as well and a whole lot of chopped kale and and I’m just going to stir this around just about 4 minutes or so and last but not least pasta so this is whole grain pasta and I cooked it 1 to 2 minutes before El Dente and then I like to just tear a few fresh basil leaves classic ministr is already really good for you but this one is that much better because I doubled up on the beans so there’s more protein there’s more fiber and I added kale and green beans soup is on M you need this recipe that’s going to be perfect for this weekend so you look for those delicious recipes head to today.com [Music] [Applause] [Music] he yeah [Music] [Applause] [Music] [Applause] [Music] she lost more than 200 lb and It’s featured in people magazines half their size issue and this morning today nutrition and health expert on our pal jooy Bower is featuring some of Laura’s favorite foods what a great sence yes this going to be great so we each have a food and we’re starting with apples which I’ve app and I love that you love apples first Apple is like the ultimate superfood because it’s perfectly portioned it’s totable it’s naturally sweet and in the skin of the apple is a type of fiber that’s called pectin which helps to lower our cholesterol awesome you do it so you’re making a fata yes so I want to do something you know a little bit different for you and show you a new fuss-free recipe that you can make at home so we’re making an apple sausage and caramelized onion fata sound good oh sounds delicious okay so here what I’ve done is I I took a granny smith apple because for this recipe I love the tart flavor and I sauteed it with some onion then I’m adding in this is an apple and poultry breakfast sausage okay it’s it’s one of the precooked and you add hold on to this I can’t believe this is Joy approved with all this and this is a combination of whole eggs and egg whites with a little bit of fresh thyme and a little bit of dry mustard cuz it gives it that real Savory taste and how’s about before we put this in the oven all we’re going to do is top it with a little bit of grated shredded cheddar in the oven on 400 for about 15 to 17 minutes and that’s it isn’t that great you like it delicious I can eat that all day long so here’s my challenge you’re going to make that this week and you’re going to tag me on Instagram I want to see that you made it you got a nice kind of Asian flare here so the next food food is chicken and I love that you pick chicken because it’s busting with protein which helps to maintain our metabolisms and our muscle mass so that’s great but I think a lot of people get caught up with the same old boring chicken recipe over and over so I thought we would tackle a big popular one Chinese chicken and broccoli do you like that familiar excellent so the first thing we’re going to do is um it’s all about the sauce this is so simple it’s a rice vinegar with a little bit of reduced sodium soy sauce and some ginger and garlic and I put in a drop of either Arrow root or corn starch just so it will thicken it up you sauté the broccoli let’s make believe we saute this for about 3 minutes I’m going to grab this we pour the remainder of the sauce in there and while this is sautéing the sauce is going to start to really thicken up and once the broccoli gets soften you add in your chicken and that’s it guys that’s it yes I had already Brown the chicken phenomenal is that easy is that so this last one is a little bit cooky but bear with me cuz it is insanely delicious do you like pie Al still we’re going to we’re going to make a roasted sweet potato Alam mode and it just works so sweet potatoes are busting with beta carotene I oven roasted this we’re going to slice it in half and this is going to become the base of your high oh you shred this inside but you’re going to keep the skin intact and then this is a special spice blend It’s a combination of all the wintry cozy spices we have ginger nutmeg uh cinnamon almost like sweet potato pie well that’s what we’re basically making here so then what are you going to do with this you’re going to top it with a scoop of light ice cream and just to bring it on home this is a salt and maple infused toasted pecans that you you have to try eat it oh it’s in there it’s amazing we gave I gave you guys Biz pieces going for this that is Terri is that great amazing joy and Laura thank you so very much Happy New Year it’s going to be a great New Year for you Laura for all these recipes go to todayfood.com [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] he [Music] he [Music] [Applause] [Music] [Applause] [Music] [Music] we have a twist for you on a takeout favorite here to make egg roll bowls today nutritionist at our pal Joy Bower good morning Joy good morning guys oh my goodness I wish you could smell how fabulous it is in my kitchen right now I mean this is when we need smell a vision I think you’re going to love this one so it’s like a deconstructed egg roll kind of turned stir fry right um and it has all of those Asian flavors that we love and We crave but I’m cutting the carbs and I’m bumping up the protein so here what I’ve started with um I blasted shitake mushrooms with some heat and what I love about these mushrooms they’re loaded with antiviral properties and if you can’t find shitake certainly you can use um baby Bella or you could use mus U button mushrooms anything goes next this is just a store-bought bag of pre-shredded pelaw mix because the star is really the shredded cabbage and cabbage is loaded with vitamin C but it also has um it’s part of the cruciferous family of vegetables so it has compounds that are being studied for cancer prevention and typically I would let this Wilt down and become a little bit more tender for about 3 minutes but I’m going to fly through this and you’re going to see how easy it is next lean ground turkey meat so this is just one pound you could certainly use a lean ground cine if you want or you can use ground chicken and it’s all about the marinades it’s all about the flavor well I was just about to ask you because right there it could go a number of ways with the taste how do you get it to taste like you know a traditional egg roll that’s exactly right so all this is I’m sprinkling on 2 teaspoons of ground ginger 2 tpoon of garlic powder a little bit of salt and if you want to kick up the heat you can also put in uh crushed red pepper flakes and now for the wet marinade this is just reduced sodium soy sauce a little bit of rice vinegar and we have um a dash of sesame oil and you’re just going to cook this and break it up and I’m going to bring you over to my counter and show you what the finished product looks like so if you could imagine in 20 minutes this is done so come on with me oh co B impressive two camera shoot it’s all about Ian Bower and I have a real taste tester Cole Bower is in the house right now show what you’re eating Coe he doesn’t have the air heard he’s so cute and he’s going in with chopsticks very good yeah this is what it looks like I’m going to garnish it look it’s all shredded just like The Real McCoy it’s like the inside of an egg roll and can you see that I can eat a whole bowl of that right now and really quickly Joy you you’ve got a homemade Duck Sauce okay we need the Duck Sauce three ingredients Al all it is this is an all fruit apricot jam 3/4 cup and I’m adding in a tablespoon of soy sauce and a tablespoon of rice vinegar and once again if you want to kick up that heat like Joy Bower you put in a little bit of red pepper flakes all you do is you mix this up it is so Tangy it is so sweet and it just like brings it over the top I’m going to show you this is this is one I Just Whipped up that coals it that is fantastic that is so terrific and you could use that come any leftovers you could probably throw into an omelet or a frittata really great joy thank you so much cole thank you for more recipes go to today.com if you’re watching the Olympic athletes and wondering what did they eat to stay so fit and healthy Wonder no more I’ve certainly wondered Irish Rugby player Harry mcnolty posted a tour of the main dining hall in the athletes Village showing off the wide variety of Cuisine offered to these athletes and here’s the reality these athletes are the best shape of their lives yeah so we asked today nutritionist Joy Bower how to create a gold medal meal at home hey Joy hi hey guys this is so exciting I have been glued to my TV and of course like I can’t help but Wonder all of the healthy food that these athletes are eating to fuel their endurance their straights their focus their agility I mean it’s quite amazing and in this case you really are what you eat yeah and enjoy obviously we don’t need to have the same calor calories the same intake that some of these athletes have because they burn in a way that we do not by our power walking and jazzer size but if we stick to the same category so let’s start with protein and what we should be thinking about and Jenna you’re exactly right CU like at the end of the day whether you’re a serious spectator or athlete it’s about balancing three macronutrients protein high quality carbs and fat so starting with protein it’s sort of The Golden Child because it helps to build and repair muscle and protein also transports oxygen and essential nutrients all over our body so like we just feel energetic and fabulous the best protein sources will be poultry Fish seafood um I have tofu over here eggs and all of the plant-based sources as well nuts and seeds here I have dried beans lentils this is Greek yogurt the cool thing about Greek yogurt it’s so loaded with protein and you can use it for dips you could top bake potatoes with it so there’s all sorts of ways throughout the day that you can get your protein fix and and the idea is to include it with breakfast with lunch with dinner and if you can with a snack as well can we get to carbs because I feel like once and for all you’re tiny joy and so many of us feel like oh I can’t have any carbs because you know I’ll gain weight what is your response to carbs okay and that’s a fallacy you want to go for the high quality carbs but here’s the deal carbs helps to fuel continuous energy it’s crazy important to get carbs but you want to get the right carbs because the right carbs come with fiber which helps slow down any spikes that you may experience and you get this even keeled focus and energy so when we talk about the right carbs people don’t often realize that fruits and vegetables are carbs so I have a lot of produce over here the more color the better whole grains like whole grain bread whole grain pasta Brown and wild rice oatmeal rocks the casa and this is whole grain cereal and interestingly enough you saw on the protein I had beans and lentils they are also loaded with carbs so they sort of fit both categories they have protein they also have fiber carbohydrate and a few easy ways that you can get carbs in first off you can make fat sandwiches on whole grain bread look at all the vegetables though that I piled in there so this this is packed and if you love pizza that’s okay just load on vegetable toppings you could snack on popcorn which is a crunchy fabulous whole grain and what I like to do here is freeze grapes in the freezer aisle of the grocery store I buy pitted Frozen cherries and peaches and mango slices I eat it for dessert yeah like popsic that’s a popsicle I I had the ice cream but probably shouldn’t but let’s go to fats right fats are really important when we’re working out yeah so fats are fabulous and you know this is where the amount is going to be very important first off fats help to absorb the fat soluble vitamins vitamins a d e and K and they’re really important because they help boost our immunity they help to promote sharp Vision they just like keep us on top of our game so don’t be afraid of fat but because it’s very calorically dense if you’re looking to manage your weight you want to watch the amounts that you’re eating so heart healthy fats extra virgin olive oil the best like 10 thumbs up olives of course nut Butters all of the nut and seeds Butters um nuts and seeds I love uh promoting walnuts because they have those omega-3 fats fatty fish same thing I have avocado over here you could add it on top of your sandwiches you could um dip things in guac and I stuck sardines here because I know some people are teen sardines some people not so much but they do have that fabulous omega3 fat so worth promoting joy we we’re really sad because we didn’t get to get to your smoothie Bowl but you just gave us why don’t you show it to us quickly and we’re going to put that recipe all the ingredients that show us yes and we are going to put that delicious recipe first of all that gold metal is huge that peanut butter is the size of Joy um let’s get that recipe at home to make it you just need to head to today.com heal thank you Joyce we and I’ll show you how to make it on Instagram too you guys we just have to stick to the stuff of the table that’s the problem there dessert on that table yeah I know where are the cookies chew where are the cookies [Music] [Applause] [Music] [Applause] [Music] [Music] [Applause] [Music] [Applause] [Music] he [Music] this morning we are kicking off superfood Friday with today nutrition is Joey Bower we start today with three foods for weight loss that’s right so first of all we hear the term superfood what exactly does that even mean what’s the difference between a food and a super food what makes it super there’s no like formal definition or scientifically based way to say a food is a superfood but I believe if a specific food is packed with nutrients and or it’s able to nourish the body in a way that it could Elevate our health it certainly deserves superfood status right that makes super food and so today I’m going to show three foods that can help support weight loss cuz it’s the new year and a lot of people are wondering how to knock off a few pounds well let’s start with artichokes here okay artichokes have so many things going for them Craig first off they’re low calorie only about 70 calories per cup and they are busting with fiber if you can imagine there’s 9 G of filling fiber in a cup either of a whole artichoke or the artichoke hearts I know some people are a little bit intimidated with whole artichoke I am I don’t know how to I don’t know where to start with they’re great and they’re actually not difficult but I’m going to show you something super simple to do with artichoke CS because everybody could pick up a can or you could also get them Frozen this is what I’m calling my AR choke salsa artichoke salsa you take a can of the quartered artichoke hearts you’re going to chop them up and all you’re going to do is add in there I have basil I have cilantro go ahead let’s put them all in red onion red pepper some tomato mix that up y a little bit of salt and pepper look how pretty it is right and some garlic and lime juice so we’re watching the football game this weekend this instead of salsa I want you to taste this and I like to fancy up chicken Payard over here look how look how pretty this and roasted white fish as well Tilapia SN I do a mango salsa but I like the artichoke salsa do you like that is good isn’t it delicious it’s only 20 calories per half cup and all that fiber you’re getting oh yeah very very filling the next superfood is vinegar does that include all kinds of vinegar all kinds of vinegar so whether it’s red wine or apple cider or balsamic even white vinegar what does it do for vinegar has a ton of flavor and it’s less than 15 calories per tablespoon so when you compare that to salad dressing at about 80 calories it’s a nice deal but here’s a really cool fact if you incorporate any of the vinegars into the beginning of a meal it can help to blunt the rise in blood sugar that you would typically get from eating things like pasta or potatoes or rice is a shot of vinegar well you could you can use it as a marinade no don’t drink it or you can also put a little bit on a salad so you made pickles with apple cider vinegar yeah so this is apple cider pickled cucumbers all you do is I boil around brine it’s a little bit of salt with apple cider vinegar water I like to add in whoops some garlic and yeah and then you put the pickles in you pop it in the fridge shake it up a little bit and see what you think it’s awesome it’s a fun weekend activity a good pickle that’s not my a fun weekend activity but there you go a tasty one shrimp I didn’t realize shrimp’s a superfood shrimp is definitely a superfood because when it comes to weight loss it’s only8 calories an item Al you could eat about 12 of these for less than 100 calories but the best part is it is pure protein and we know when you eat anything carbs fat protein you get a slight uptick in your metabolism but you get the biggest Boost from protein show us your skill at lime uh cilantro such a breeze so this is just um a chopped minced shallot with a little bit of garlic some cilantro and salt that I’m adding in extra virgin olive oil that’s lemon juice you mix it up has about 2 minutes on each side look what that looks like it is a fabulous meal and it’s a breeze to put if you got some left over you can do a nice little salad this is all three foods in one this is the ultimate slenderizing salad a voluminous vegetable salad with shrimp with um wait shrimp artichoke carts and a little bit of vinegar nice that was a lot of vinegar yeah I like vinegar I love the BAM vinegar on a salad than so much there you beautiful perect for these recipes today.com Health there is new evidence this morning that the so-called Mediterranean diet it can sharply reduce your chances of developing dementia even if you have a genetic risk for it NBC News medical contributor Dr Natalie as are here is here to tell us about the new study and that could have us eating healthier what encouraging news I mean when anything can fight back against dementia and Alzheimer’s but but this is a diet that a lot of people have been on or are on absolutely Hoda it is definitely another vote for the Mediterranean diet so this study looked at over 60,000 individuals who were middle-aged um and followed them for about N9 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 and as you said in the lead they actually took into account genetic risk and that didn’t even make a difference which is really really encouraging because you think that certain things are predetermined but this is the kind of thing that we can all actually Implement in our lives can you remind everybody what the Mediterranean diet is and and then why it might have affected something to do with your brain health right so so the Mediterranean diet think plant-based okay so we’re talking about fresh fruits and vegetables whole grains seeds legumes things like that Fish seafood olive oil you want to limit or eat in moderation red meat eggs poultry cheese yogurt and sweets why is it well you know people have said maybe it’s not a direct effect on the brain but maybe because it’s reducing inflammation it’s it has antioxidants that it’s helping your heart health that helps the blood vessels in the brain um we don’t know exactly why but nonetheless this is very compelling it 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 again are Lifestyle Changes getting adequate sleep controlling your blood pressure controlling cholesterol your blood glucose staying physically and mentally active these are all things that can help with cognitive decline and hopefully save off risk of dementia okay thank you Dr 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 midafternoon slump and it turns out there’s a reason for it what’s happening in the brain when you feel this lump is it’s doesn’t have the fuel it needs the 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% of the calories you consume go toward brain function which needs 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 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 eat a primarily plant-based diet are more likely to experience brain boosting benefits both shortterm and long-term the clearest evidence of benefit and risk reduction revolves around the Mind diet and the Mediterranean diet which have both been study quite well and show good effects my diet stands for Mediterranean intervention for neurodegenerative delay it’s broken down into a list of healthy foods like leafy greens beans nuts whole grains fatty fish having about two servings of berries every day actually helped to reduce cognitive decline by about 2 and 1/2 years of course there are foods to limit to things you want to avoid are going to be anything that is high in sugar refined carbohyd at so white pasta white bread obviously any sugary drinks you want to limit the amount of overall saturated fat that’s coming into your diet typically coming from meat animal products such as high-fat Dairy things of that nature 75% of the brain is made up of water so what you drink is important too many times when people say they feel drained of energy or they’re hungry they’re just dehydrated water is really critical as a drink coffee is great and any kind of tea will have benefit in the short term there’s no doubt that caffeine improves processing speed and helps with attention the lifetime habit of caffeinated beverages may be protected against Brain disorders later psychologically people see the effects of a diet shift pretty rapidly they start feeling better they 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 sleep sleeping at night so when people shift their diets so that they’re eating well it really matters a brain healthy diet may also help prevent cognitive diseases like Alzheimer’s which is the sixth leading cause of death in the United States 64-year-old Debbie morn has a history of Alzheimer’s in her family my father had Alzheimer’s for 12 years his brother had Alzheimer’s and three of his first cousins had Alzheimer’s Debbie has tested positive for an Alzheimer’s Gene and is taking a proactive approach she’s seen an Alzheimer’s prevention specialist who recommended the mine diet that Gene means I have a higher risk of Alzheimer’s I went on basically a vegan diet except for fish I’ve cut out Dairy and I’m eating more grains and more legumes increasing olive oil and a daily intake of berries and also lowered alcohol to 4 oz of red wine a couple times a week after 8 months Debbie has significantly lowered her cholesterol and hopes her new diet will ward off cognitive deterioration I watched my father for 12 years decline the 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 as early as possible I’m making the changes because I want to live a healthy life as long as I can and enjoy it whether you’re 85 or your eights now is the time to start building that base diet can prevent certain things and I never want to have a conversation with my patient where they’ve developed something and we didn’t have the years to work into that prevention factor it’s something you have to commit to and do it up for the L haul we always said we want a brain span to match your lifespan for more on the Mind diet head to Hod jenna.com [Music] he [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] he [Music] [Applause] [Music] [Applause] [Music] here with MO is the author of this is your brain on food Dr um Na welcome Dr na hi Dr naid do thank you so much Jenna and hod I’m a big fan so I’m excited to be here so sweet okay you know what I sort of like know in theory how this works because I know when I eat terrible food the night before I wake up the next day and I feel even worse and my goal in eating that terrible food is to soothe myself at night so there’s a real direct correlation between your gut in your brain exactly you know Hoda you’d be surprised to know that some people call the gut the second brain and here’s why they have a profound influence on one another and they actually have the same origin in the body so I think that’s something useful for people to know when they you know when they making a decision about what to eat okay so we wake up in the morning sometimes we have those days where we’re feeling sluggish we’re not motivated and I’ve noticed that if I eat certain things I feel worse so but what can we eat to make us start our day on the right path mhm that’s a great great question CU I think we’re all feeling a little bit of that these days I like to add spices so you know you could add things like black pepper cinnamon and ginger which are actually ingredients of my grandmother’s chai tea recipe but they’re great to kind of liven things up also things like saffron which can be added it’s a great aromatic it can be added to a roto or adding you know things like Rosemary and Sage to a roasted to roasted veggies can help liven things up for you maybe because what you’re trying to do is feel more alert and um you know feel feel more energy as well what would you say is like the best breakfast if you want to start the day right so I actually love uh either something like a chia pudding or you know chia pudding a little bit of coconut milk and topped with um lots of different nuts my favorite go-to nuts that are great brain foods are either hazelnuts of macademia and you know simple thing like that that you can even make a head is a great way to you know you can plan for the week uh set out your little chia pudding and you have them ready 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 for people and this is where fiber is your friend um so adding in fiber rich foods that you get from you know vegetables um certain berries uh beans nuts seeds and legumes those help to sort of even out your um your blood sugar levels because they break down more slowly and in the body but it’s also important to know things to avoid when you’re feeling anxious and what I like to remind people about here is that there’s sometimes hidden sources of caffeine that we don’t think about um such as you know sodas that have caffeine or other Beverages and then things like um you know chocolate could have caffeine and um some overthe counter headache pills as well so you want you want to try to avoid these if you’re feeling super anxious and you’re feeling stressed what if you’re feeling just down you don’t know what it is I don’t know whether it’s a funk or whatever and you usually in those moments that’s when you go for the comfort food that really take you down the rabbit hole ex exactly it’s it’s it’s a long Rabbit Hole so so I I I like to suggest things that people can do right now you know adding Prebiotic or probiotic rich foods which are fermented foods um into your diet even right now can really help you and start to make a difference um 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 here’s where I want people to know that there actually a lot of studies that show that sugar is associated quite profoundly with levels of depression and um things like you know nitrates which you find in processed Meats um are also uh linked to depression so maybe cut back on those foods and add back you know Prebiotic rich foods and probiotics which are usually fermented foods like cir unsweetened and things like that like what what were the pre or Probiotic foods that are we can try so Prebiotic foods are like garlic leaks onions um you know it’s different types of vegetables and these feed the good bugs in your gut and help and really help you Stave off symptoms um and then probiotics are usually usually a supplement but fermented foods um are rich in these active cultures and things like miso kimchi unsweetened cfir sauerkraut um kombucha are all good options for you so I think a lot of people are having a hard time sleeping some I used to drink chamomile tea before bed let’s talk about things that are good for sleep and then the benefits of chamomile tea absolutely so chamomile you know the great Aroma really helps us to de-stress and it’s well known I also have another tip about de-stressing which is turmeric with black pepper a pinch of black pepper and you can add it to a swop or smoothie and white turmeric with a pinch of black pepper it hits the high notes on so many conditions in mental Wellness so that’s that’s one of my go-tos great Dr and I do thank you so much we appreciate you okay are you ready to feel your best yet if the answer is yes we’ve got some power foods to tell you about that can improve your overall health and wellness we’re talking about immunity sleep brain health all the things Max lugavere is a health and science journalist his recent book is called genius kit 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 if we have a problem we’re not working the front end food is medicine is such a cool way to think about life right it is I mean yeah food is so powerful I mean with with every bite you take you are essentially either feeding or fighting disease and so I’m here to pres present some of what I think are the most powerful Foods available to most people in your average Supermarket mushrooms they’re all over the place yeah so mushrooms can actually be used to balance immune function to Foster better immunity so there are a few mechanisms here which are are still being elucidated but essentially some mushrooms create vitamin D which can tamper down an overactive immune response but I think most interestingly mushrooms like Lion’s man which typically pretty available they actually create antioxidants that we produce in our own bodies one of which is called glutathione it’s considered the mother of all antioxidants it helps to detox and reduce oxidative which one is lion’s man this one so that’s oyster right yeah so we have is that lion man that’s not a lions man no Lions Man actually has like uh it has the consistency of crab fresh crab it’s really by the way whatever this one is it’s really good I want to keep eating here’s a tip actually you don’t want to rinse mushrooms you just want to you just want to little cook them yeah eat them a little dirty with some ni orive Ki so here we’ve got kiwi kiwi can be used to promote better digestion and good sleep so we’re seeing clinical trials now two kiwi a day yeah actually in a head-to-head match against ssum husk kiwi has been shown to to help uh reduce constipation which a lot of people suffer from and also yeah can can help fight constipation and also improve sleep to before bed should you skin on or off yeah I’m so glad you asked eat the kiwi with the skin because the skin contains more vitamin E doesn’t I’ve never eaten a try it people think that it’s weird but it’s actually really tart and delicious you like it it’s not bad I don’t know that I could force my kids to eat wow it’s good right but it balances out the sweet but what what if the kid done eat it is it okay the middle stuff yeah the middle is great too the middle is great too let’s get to these fruits okay so here we have brain foods so these foods are loaded with compounds 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 flavonoids they’ve been shown to boost bdnf in the blood which is a Miracle Grow protein that actually helps to support healthy neurons bdnf it’s called bdnf yeah we produce it in our muscles when we work out one of the reasons why exercise is so great but this has actually been shown to boost it so you never know an apple a day might keep the neurologist away doesn’t matter red or green whatever no it doesn’t matter okay High flavonoid Foods okay let’s go to strawberries and almonds yeah so these are anti-aging Foods strawberries are rich in a compound called fistin which is known as a senolytic so we have in our bodies all of us especially as we age uh cells called ccent cells okay that secrete pro-inflammatory compounds that can make make our skin look uh more aged and so these actually fight aging by helping to kill off those zombie cells yeah you can actually no thank you zombie SKS and actually this is actually also very interesting strawberry leaves are rich in cafeic acid which is a very powerful antioxidant so eat the leavf so when you eat a strawberry you eat the whole thing I do and amonds are loaded with magnesium which 50% of Americans don’t consume adequate amounts of and magnesium can help fight DNA damage W this is crazy okay hit us with the last one okay so here we’ve got dark chocolate and coffee so this I mean people are probably at home rejoicing I am loaded with compounds called flavanols when you buy dark chocolate you want to make sure that the cacao percentage is high and it’s not it hasn’t been processed with Alkali also known as Dutch processed which greatly degrades the health quality of the chocolate and then from a uh from the standpoint of coffee coffee’s long been associated with better cardiovascular health reduced risk for Alzheimer’s disease and other degenerative conditions and we now know that there that caffeine actually can help promote better lipids in the blood so better like healthier cholesterol levels wow [Music] oh [Music] [Applause] [Music] oh [Music] [Applause] [Music] oh [Music] [Applause] [Music] [Music] welcome back it is superfood Friday today nutritionist Joy Bower is back and this week she has not one not two but three surprising superfoods that could help boost brain power and enhance your memory this is exciting first of all the role that food plays in terms of our our memory in terms of our brain health and all that which is a great question so there’s a lot 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 it’s all good and I’m going to feature three 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 fruits and vegetables number one and they get their blue color from something called anthocyan that’s the name of the antioxidant and we know that that helps to boost brain power there’s actually even a Harvard study that shows if 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 you could throw them in pancake batter and muffin batter on your oatmeal but this is my favorite way classic peanut butter and jelly sandwich swap out the sugary jam and just put whole blueberries and this is so fun for your kids no they stick because of the peanut butter and then um for kids you can make a Tic Tac Toe board this is like the ultimate pre-exam morning breakfast love a great idea so cocoa powder is the next superfood cocoa powder is like the king of dark chocolate because it’s a 100% dark chocolate and they contain something called flavanols it’s another type of antioxidant that we know can keep your blood vessels healthy and elastic 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 more nutrients so what I’m going to show you that you can do is add it’s not sweet cocoa powder is not sweet and indulgent like dark chocolate but you can do a lot of things with it if you take some and you mix it into this is just a vanilla lowfat yogurt two ingredients and you’ve now made a brain boosting chocolate pudding so my kids will just think they’re having chocolate pudding and really tell them it’s chocolate pudding really wow it’s not good two ingredients something get easier than that this is the most surprising superfood to me coffee coffee Al every single week we are hearing more and more studies 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 alert it wakes you up but it’s a combination of the caffeine and the antioxidants within coffee that could help boost brain power and that’s really good news cuz a lot of people are caffeine sensitive so that means decaf gives you these Health perks as well and all you need is about a half a cup to four cups a day to reap these benefits so you’re making a breakfast uh cookie I developed I’m calling this my exclusive I’m so excited about these cookies these are brain boosting breakfast coffee cookies this exclusive to the Today’s Show just to the Today’s Show I’m going to put them on Instagram and I’m going to put them on our website so for the dry ingredients it’s um whole grain flour we have cocoa powder some cinnamon and we have a little bit of uh baking powder and some salt and some salt kosher salt now I’m adding instant coffee boom right into the batter we’re going to mix so I thought that was connected to this but no this is just instant coffee this is just instant coffee you could also use finely powdered regular coffee as well but it’s easy to buy the instant mix up yeah so the wet ingredients are a lot of usual breakfast foods I have Greek yogurt I have eggs I have mashed banana and a little bit of honey you mix these two things in then you fold in your blueberries cuz all three superfoods are in here go taste the cookie see what you think and then a little bit of chocolate chips each cookie is only 80 calories and comes packed with protein and fiber so you could have three with a cup of coffee for breakfast fantastic cookies for breakfast for these recipes go to today.com health and we’ll be right back cheers goodness [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] w [Music] [Applause] [Music] we’re going to tell you about five foods to add to your diet to help improve memory energy levels and sleep Dr Taz baa is an integrative Wellness physician and host of the Superwoman Wellness podcast but this is for everybody Dr has good morning good morning so you’re saying before we get to it that that if you start incorporating these into your diet you’ll see results relatively quickly the beauty about kind of getting your diet right is usually within 3 weeks you can see a change and it 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 wow what is about these foods that we’re going to look at here what is about these particular foods and and other items that give the brain that boost well what why we have picked these Foods is because we call them superfoods they just have a ton of nutrients for every serving so they’re s they’re efficient right so if you’re trying to get these nutrients in this is an efficient way to do it to keep your brain and your energy superpowered all right our first super ingredient is magnesium where do we find that so magnesium I always call the miracle micronutrient it helps us with sleep it helps calm us down it helps balance serotonin try that believe it or not dark chocolate is going to be one of our best sources an ounce of it has about 64 Mig of magnesium in it legumes are great they come in at about 70 Mig a tablespoon of flax which you see right here at about 40 avocado also has magnesium but less than the dark chocolate so you you have this recipe these little balls what are in those then so it’s a lot of cacao which has a lot of the magnesium and the antioxidants in it almond butter for the healthy fats flax seeds mix it up together super easy has a little bit of oat too little dark chocolate in there little dark chocolate in there so Y and not too much calories either for let’s talk collagen here because collagen you say it’s actually naturally occurring in our bod we all have it we’ve all got collagen it’s naturally occurring we know it for skin and H hair and overall health but it actually helps support the gut lining helping us to absorb the nutrients so so many 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 it’s in a lot of naturally occurring proteins so we’ve got salmon here for example and chicken you know these are things that are a great way to get salmon it this looks like chicken stock how would you use it this is bone broth some people will just drink bone broth and get a great source of col dryg and if you’re if you’re vegetarian you can get some collagen from your vegetables as well it’s just that we get a lot more through our proteins and through our bone these are cruciferous can you only get the collagen from cruciferous not necessarily no you can get it from other vegetables as well it’s just not as dense all right this is a new one on me choline what is that why is it good so Chine I feel like does get enough press and I’m so glad we’re talking about it today so choline actually is a nutrient that comes in and coats all our nerves so it helps us with learning with memory with focus and we really want to get choline in our diet so choline is naturally found in eggs eggs are one of the best sources but you’ve got to eat the egg yolk the yolk has the choline has about 140 milligrams we’ve got mushrooms and burgers here which one do you think has more choline mushrooms mushrooms you guys win good job so mushrooms actually have more choline eggs would you have to eat or mushrooms like what’s a serving to get enough choline any given day so just this is the beauty of eggs one full egg including the yolk we’ll do it you need a cup of mushrooms you actually need two burgers to get the KO I love mushrooms and eggs I guess mushroom burger this is something I’ve never heard of oh ghee I’ve heard of this it’s like butter something ghee is uh it’s like butter that’s a great way to think about it it’s clarified butter it’s been used in eastern systems of medicine for a really long time and it’s been used as a healing fat and the reason is is because ghee actually has less lactose less casine so if you’ve got somebody that’s Dairy intolerant can’t tolerate that stuff they can usually tolerate ghee very well but the secret superfood ingredient here is MCT your medium chain triglycerides that helps the brain it helps the gut it balances everything living down here in the gut and that is really the PowerHouse the source of our energy so if we’re not getting some of these healthy fats in that’s one of the biggest reasons I see brain and energy start to go down how do you get ghee in your diet I’m not looking to a big old we don’t want you and we don’t want you to do that toast you can put it on toast literally all you need is about a quarter to a half of a te that 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 it as well so you can use it as butter exactly [Music] [Music] [Music] we’ve been waiting for this segment okay one way to boost your energy is by changing what you eat so we brought in NBC News and Health Nutrition editor our pal meline fernstrom she’s going to talk about superfoods okay so what she talks about them we also brought in a chef chef Kevin Curry he’s the guy behind fit men cook to show us how to work those super food Foods into a meal all right let’s get started meline because first things first I always wonder this like some days I’m depleted of energy sometimes I have tons and I always try to break it down like what did I eat so what are the good foods that are good for energy okay when you think about energy you want to think about complex carbohydrates that means they’re fiber rich they’re digested more slowly so your all your body cells are getting a steady stream of energy and when you have that energy for fuel you’re going to stay perky and energized all day it’s that stream of fuel keeping your blood sugar stable oats oats are a biggie you got to have oat oats whole grains um potatoes all of these are going to be really good to give you that sustained energy because you don’t want that little pup you want it to last a long Okay so let’s get to the first superfood that you swear by okay one of my favorites and it’s eaten around the world these are sweet potatoes you can eat them any time they are nature’s perfect carbo hydrate because they are a complex carbohydrate they have a lot of fiber they’re nutrient dense they’re filled with vitamin A vitamin C magnesium potassium and what they do is give you that steady stream of energy because they’re digested slowly remember fiber rich they’re also very rich in pottassium potassium is a salt you hear about electrolyte balance when you exercise it’s really needed for that so it’s perfect and an added plus it’s sweet but without added sugars can’t go wrong with that all right well we need chef Curry okay so Chef Curry we got our potato what are we going to eat yeah I got you I got you mine this is a great recipe these are some sweet potato salmon cakes so you’re going to get a boost of a whole lot of good stuff so we’ve got our baked sweet potato here and this is a cool down just mash it up in a bowl now you got to add in the personality so we’ve got some smoked paprika or some chili powder add in a little bit of turmeric for some inflammatory help and then we’re going to add in some gluten-free panco just a little bit and then some green onion now going to mix this together now this is an eggless recipe and here is the reason why we are going to be using salmon to go ahead and do this now my good friend Jamie Oliver taught me this really we’re not good friends he just follows me me on like IG but he do like my photos or anything but it’s okay Jamie I haven’t even thought about that so we’re going to chop it up into chunks and then mint it like this and when you Min it is it raw you already cooked it yes this is raw this is raw salmon and we’re just going to mince it with the knife no food process is needed and it gets really sticky and this helps everything to stay together so we’re going to add this into our Bowl mix this up just like this mix it up and you get this beautiful texture so you’re going to form some patties fire up a nonstick skillet add in a little bit of olive oil and you’re going to cook these for about I’d say about 5 to 6 minutes on each side you can even place these in the oven and the cool thing about this is you can also bake this recipe you’re going to get these sizzling and then let me tell you afterwards about 10 minutes later you have these gorgeous give me that beautiful salmon yeah sweet potato sweet potato awes delicious meline go that those combinations are great salmon sweet potato you have another good one that is aoda favorite this is okay a favorite everyone it’s a match made in heaven it’s peanut butter and bananas I mean who doesn’t love this a match made in heaven because it’s energy now and later you have the banana that’s going to be a starchy uh fruit that’s going to be digested more slowly because of all that fiber and then you’ll get that boost of energy plus the longer lasting Boost from peanut butter that heart healthy fat slows digestion down even more so you’ll get a pop of energy now and later and you can combine it however you like all right Chef Curry I know how I do it I peel the banana and slab the peanut butter on it but I bet you have a better she uses it as a spoon too it right out same thing with me too so this time we’re going to make some cookies though with this so we’re going to mash up a ripe banana in the bowl and then we’re going to add in our natural peanut butter now make sure this is the natural peanut butter right meline not the kind that’s got all the sugar and everything else this is just natural peanut butter with the oil really then we’re going to add in a little bit of coconut sugar or some brown sugar mhm and then we’re going to beat up an egg whisking egg up add that in there to our mix boom add in a a little bit of the salt just a little bit a pinch of salt there and if it’s payday you can add in some vanilla bean if not just add in some vanilla extract mix this together and you know I’m not sure about y’all but I like chocolate chip um cookies so we’re going to add in a little bit of antioxidant rich dark chocolate sprinkle that in boom and then you mix this together and this is your cookie batter now you can put this into the fridge if you need this to firm up just a little but then you’re going to scoop it out just how you would normal cookies and then bake these for about 10 to 12 minutes and look at this beautiful dense cookies awesome hey guys thank you Chef Curry thank you mine we miss you for these recipes and a bonus one popcorn and granola get go to today.com [Music] [Applause] [Music] he [Applause] [Music] [Applause] [Music] [Applause] [Music] w [Music] [Applause] [Music] it is super food Friday and we have a twist for you on a takeout favorite here to make egg roll bowls today nutritionist and our pal Joy Bower good morning Joy good morning guys oh my goodness I wish you can smell how fabulous it is in my kitchen right now I mean this is when we need smell a vision I think you’re going to love this one so it’s like a deconstructed egg roll kind of turned stir fry right um and it has all of those Asian flavors that we love and We crave but I’m cutting the carbs and I’m bumping up the protein so here what I’ve started with um I blasted shitake mushrooms with some heat and what I love about these mushrooms they’re loaded with antiviral properties and if you can find shiitake certainly you can use um baby Bella or you could use mus U button mushrooms anything goes next this is just a store-bought bag of pre-shredded postaw mix because the star is really the shredded cabbage and cabbage is loaded with vitamin C but it also has um it’s part of the cruciferous family of vegetables so it has compounds that are being studied for cancer prevention and typically I would let this Wilt down and become a little bit more tender for about 3 minutes but I’m going to fly through this and you’re going to see how easy it is next lean ground turkey meat so this is just one pound you could certainly use a lean ground cine if you want or you can use ground chicken and it’s all about the marinades it’s all about the flavor well I was just about to ask you because right there it could go a number of ways with the taste how do you get it to taste like you know a traditional egg roll that’s exactly right so all this is I’m sprinkling on 2 tpoon of ground ginger 2 teaspoons of garlic powder a little bit of salt and if you want to kick up the heat you can also put in uh crushed red pepper flakes and now for the wet marinade this is just reduced sodium soy sauce a little bit of rice vinegar and we have um a dash of sesame oil and you’re just going to cook this and break it up and I’m going to bring you over to my counter and show you what the finished product looks like so if you could imagine in 20 minutes this is done so come on with me oh Cole B impressive two camera shoot it’s all about Ian Bower and I have a real taste tester Cole Bower is in the house right now show what you’re eating Co does have heard he’s so cute and he’s going in with chopsticks very good yeah this is what it looks like I’m going to garnish it look it’s all shredded just like The Real McCoy it’s like the inside of an egg roll and can you see that I can eat a whole bowl of that right now and really quickly Joy you you’ve got a homemade Duck Sauce okay we need the Duck Sauce three ingredients Al all it is this is an all fruit apricot jam 3/4 cup and I’m adding in a tablespoon of soy sauce and a tablespoon of rice vinegar and once again if you want to kick up that heat like Joy Bower you put in a little bit of red pepper flakes all you do is you mix this up it is so Tangy it is so sweet and it just like brings it over the top I’m going to show you this is this is one I Just Whipped up that Cole’s been eating that is fantastic that is so terrific and you could use that later come any leftovers you could probably throw into an omelet or a frittata really great we got people we got people outside oh it’s Gavin you know wait gav doing here he’s at work oh my gosh we have no producers who are here that’s why Gavin was hiding is Gavin back all right y are is this trying to tell we have one producer in the house along with our crowd we see you Gavin and we love you all right we’ve heard this over and over again you are what you eat and it is true the foods and drinks that we consume every day affect our gut and they can cause all kinds of bloating and gas and discomfort not to mention bacteria wow yummy okay so if your jeans were a little harder to zip after the holiday weekend I know I feel like I am just a cheese cube our friend meline fom here is to take your gut back on track she’s going to help us figure out all the dos and don’ts to feeling better we miss you it’s so great to see you honey so great to see you see you too all right let’s talk about it so we always feel crummy when we inhale junk food I know the feeling is yucky but what does happen to our body when we eat junk food versus like the good stuff you know when you think about junk food you’re losing a lot of nutrients that your body is used to for digestion because you want to have things going nice and smoothly for your system a lot of nutrients a lot of fluids so when you have junk food as you see you’re eating now it goes in your esophagus you’re feeding tube into your stomach food’s digested and goes all the way through in your intestines where the nutrients and fluids get absorbed and then you eliminate any waste products but if you don’t have healthy foods and you’re missing nutrients and you’re missing fluid plus a lot of additives that your digestive tract is not used to with junk food you’re going to slow it down sometimes get some clogging and you’re not going to feel good and have gas bloating constipation and other problems now when we do have those things you know like gas and bloating and constipation what why why do we have that in there you know when when you look at that your digestive tract is complicated so it’s not just food eating your food in your stomach and you know call it a day you have hormones and peptides and things being dumped into this whole digestive tract and it has to move along if you don’t have enough fiber and probiotics and fluids through the three the big three of gut health nutrients you’re going to have some clogging and that’s where you get gas and constipation and bloating and that sense that you know something just seems to be not right and when you don’t feel good like that it’s a problem but those big three can make a big difference and fortunately for Digestive Health what you eat can make a big difference and a lot of these are going to sound familiar because the diet that’s good for your gut is good for your brain and good for your heart so your body knows what it needs right all right let’s let’s talk fiber for a second first of all I didn’t know there were two types of fiber the good fiber and the not great fiber but tell us about what fibers we should be having and what’s what what are some good sources you know fiber is really good there’s the insoluble and soluble it doesn’t matter what it means one is acts like a rotor rooter in your digestive tract to get all of the uh all of the food through your track and keep it clean that’s insoluable because it means it doesn’t dissolve in water and it just goes through um untested so it’s a lot of things that are in whole grains the fiber that’s in fruits and vegetables these are your best sources fruits and vegetables whole grains um and you you want to get it in food I can’t stress this enough supplements are not way of having them if you talk to your doctor and that’s recommended that’s one thing but stick with food and it’s 25 gram and people say you know is that a lot well it’s about five servings of fruits and vegetables remember that old five a day and so if you have a diet that’s rich in fruits and vegetables and whole grains you’ll get up to 25 and that’s important yeah okay so meline probiotics it’s another big three you say Get it in food though I mean I do take a probiotic every day you do you feel well you know what it’s for some people taking the supplements can can supplement food remember this is not to replace it’s to supplement the foods that you’re eating and probiotics the healthy bacteria you need to have them every day you can’t have a container of yogurt once a week and say oh I’m I’m getting what I need these are healthy bacteria and your digestive tract really needs that it counteracts the uh bad bacteria which are always in our digestive tract and also it helps digest food and helps to keep you regular so it’s from a lot of fermented food so you think yogurt cafir it’s even miso um and fermented uh cabbages so it comes in a lot of places but fermented dairy like yogurt and drinkable cafir are really good sources all right good and Kucha too and drink lots of water uh we love you mine sorry we got to wrap it up we had so much more but you know what we can get more on our website uh you can find more about Good Health gut health head to hodaandjenna.com [Music] oh [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] sh [Music] [Applause] oh [Music] [Applause] [Music] [Applause] [Music] [Music] welcome back it is super food Friday and today nutritionist Joy Bower is putting a spin on two easy comfort food recipes take a look hey guys today we’re making scrumptious wholesome recipes using a muffin tin first up is a mac and cheese butternut squash so here I’ve roasted butternut squash cubes in the oven at 400 for about 25 minutes to get them super soft and I just take a fork and I mash them so they’re the consistency of mashed potatoes and we’re going to start our indulgent cheese sauce I’m adding one cup of lowfat milk half a teaspoon onion powder 1/4 teaspoon of dry mustard and an e/ of a teaspoon of paprika a little bit of salt a little bit of pepper and now you have the option to add a few drops of your favorite hot sauce bring this to a gentle simmer my milk is starting to gently bubble turn off the heat and I’m going to add 2 cups of 2% sharp cheddar mix it so all the cheese melts throughout we’ve got all of this luscious whipped butternut squash and I’m going to mix it right in the pot and 1 tbspoon of softened butter and now I’m adding my sauce right into my my pasta one thing it’s important to cook the pasta your elbows alente because remember it’s going to cook again in the oven I’m adding in one large beaten egg now we take our muffin tin and I’m going to take half cup Scoops to fill my compartments I’m going to top them with a little grated Parmesan cheese and they go in the oven at 350 for about 20 minutes I let these sit and firm for about 5 10 minutes pop them out with a knife or a spoon I mean good for you mac and cheese that you can eat with your hands and now we’re making three ingredient candy bars that’ll really hit The Sweet Spot chocolate peanut butter crunch cups two cups of semisweet or dark chocolate chips 2 cups of crispy rice cereal although you can use any high fiber whole grain cereal and 1/4 cup of a creamy Nut Butter I’m using peanut butter so first I’m going to melt the chocolate either using a double boiler or in the microwave now I’m just adding in quar cup of my creamy peanut butter using semi or dark chocolate chips will provide flavanols which helps to keep Our arteries healthy our heart our brain healthy now I’m just adding in my brown rice cereal you can see this is like a crispy puffed brown rice cereal and mix until all of the cereal is coated and we are ready for our muffin tin and distribute the chocy peanut buttery goodness I just wet my fingers so they don’t stick to the chocolate and I press down to firm the shape and just one more thing you can sprinkle some coarse sea salt or Koster salt right over the top then I stash these in the fridge to firm up for about 30 minutes as you can see I’ve already dug into two got guys I love this recipe so much it’s totally indulgent perfectly portion control you just pop them right out of the compartment I mean come on you definitely want a bite of that I do and we can eat the whole thing I you see this leaning forward as if that’s going to help today nutritionist Joy bow she is here and in honor of fact the school season she’s going to teach us a little lesson about how to sneak three superfoods back into three school lunches for all ages I’ve already been nibbling perf so let’s break it down what is our first super food okay so our first super food is in the spirit of an Apple for the teacher so this is all about elementary school kids first let me say why this is a superfood there’s a bazillion varieties of apples and all of them no matter what the variety or the color have something called pectin within the skin and in the inside flesh pectin is a type of fiber that helps to lower cholesterol the other reason I love apples they’re totable they’re perfectly portioned and they’re only 80 calories apples rock rock so look what we’re we’re going to make breakfast nachos using apples and it’s so simple and it’s fun to do with kids this is one apple just sliced I’m going to take this is vanilla yogurt a Greek yogurt but you could take any kind of yogurt that you want and you could also have them pipe it on and and have a lot of fun making squiggles oh it’s delicious and then this is just some granola granola yeah you can use apple cinnamon or oats and honey H and then we have some raisins and you put on some coconut isn’t that great so simple the only prep involves is slicing the apples but it comes together delicious very very quickly thank you all right so those are our elementary kids this could be for anybody too this is for anybody I have to tell you when I make the recipe I am obsessed with this recipe but the superfood for all kids is the classic peanut butter we got to talk about peanut butter it comes packaged with heart healthy fat and protein and it’s natur Ally lower in carbs so it’s really good for anybody that is looking to control their blood sugars um when it comes to kids also a lot of kids do have allergies so obviously you have to be very sensitive to that and you can swap in with this recipe sunflower seed butter I’m going to try for my kid they allergic so this is what I’m calling this recipe peanut butter coconut cookie dough dip it tastes like cookie dough but it has a thinner consistency guys I’m telling you I’m obsessed with this recipe really good so all I’ve done here is I’ve added to the food processor peanut butter some almond milk ground cinnamon a little vanilla and you put in your coconut and you whirl it around and it will keep in the fridge for 3 weeks yeah and delous it tastes so good you can’t even believe it’s good for you now we’re talking about college kids and what do they love Al Ramen of course they love ramen soup for you so instead I’m going to show you how to make ramen with a superfood zucchini zucchini is great cuz it’s packed with water it’s got potassium which helps to banish bloat and it’s naturally low in sodium and it’s so simple you spiralize it and you warm up vegetable broth which you could do in a dorm room and then you put in where’s our our zoodles and you just will simmer it in the pot or in the microwave until it becomes soft and flavorful and there you yep put that anything goes you could put a little salt a little pepper a little kind man however you like it and look at that that pretty you have a super food ramen noodle that you can make in a cozy small super oh that’s good [Music] [Applause] [Music] he [Music] [Applause] [Music] I [Music] [Applause] [Music] [Applause] [Music] welcome back it is time for superfood Friday and joy Bower is here to show you how to make your sides stand out this time all right that’s right so here we go and we’re starting with cucumbers kind of shocking but let me say the cucumbers are comprised of more than 95% water so that means they’re great in terms of hydrating right and every part of your body functions better and your energy goes up when you’re well hydrated but here’s something really cool cucumbers they’re only 45 calories of cue they are naturally low in sodium and they’re packed with pottassium so while they deliver good hydration they also get rid of blo they get rid of excess water that you don’t want just give me the whole so then how are you shaking it up today I’m going to shake it up by making buffalo cucumbers doesn’t matter what kind of cucumber you use no you can use any cucumber that you want we we’re we’re showing a whole variety over there so here we have chopped tomato we’ve got blue cheese and scallions we’re going to add our feature food all the cukes so that’s the way you scoop out yeah well yeah this is just um peeled and chopped cukes and now Al put some of that sauce on this is my Buffalo dressing and give it a whirl what’s the sauce this the sauce is um non-fat Greek yogurt lots of seasonings and of course sauce and while you’re doing that wait what was it again it’s um I’m going to I’m going to Instagram that out cu I really want to try I’m sending the length and then just to bring it to the next level cut your cucumber lengthwise let’s scoop out the middle and then just put that in there in the middle yeah then put this right in the middle look how cute these are your sleeves okay these are great and you can make it as hot and fiery as you want isn’t that great now my favorite brussels sprouts brussels sprouts I’m glad you said that cuz they tend to be polarizing and I want to give brussels sprouts some love M so Brussels are part of the cruciferous vegetable family and they can reduce certain types of cancers the risk for certain types of cancers also here’s a cool Fact one cup delivers more than 100% of your vitamin C for the day okay so for people that don’t love them I’m going to make a version of superfood pigs in blankets and I’m calling these brussles in blankets okay these are trimmed sliced in half and you put a little bit of olive oil on them okay and now you take your turkey bacon nice and lean and you’re going to wrap your blanket around and you pop it right in the oven on 400 for about 25 minutes and you get these delicious babies eat them too you know I’ve seen a lot of picky eaters gobble those down real bacon around it and you’ve got a hit my husband said the same thing edamami edamami is great it’s almost like a perfect food because it’s a blend of plant-based protein fiber and heart healthy fats so it keeps your blood sugars steady and it sustains your energy levels and it also yes it has minerals in it that can prevent muscle cramping too so I love edamami steams right in the pot out of the pot but to take it to the next level I’m making garlic Sesame at aami that’s sesame oil some minced garlic I put some red crushed pepper and salt you mix that around you put it on you’re steamed edamami and this is I think restaurant isn’t that great I would order these that’s if you want all these recipes they are all really good go to today.com food and guilt free cheers for that today nutritionist Joy Bower is here to show us how to turn an easy sheet pan recipe into the ultimate reboot Bowl good morning Joy Joy good morning guys Lindsay it’s so nice to be here with you the last time we were together I think we were having a vegetarian feast in Connecticut right at the Tav that’s that’s right so I’m going to show you how to transform the easiest one sheet recipe into an energizing reboot bowl that has literally layers and layers of yummy goodness but the best part it is very very simple to put together so I’m going to start with the sheet re the sheet pan recipe here I have three heaping cups of broccoli so the the the big uh theme Here is going to be lots of plants this is three heaping cups of uh sweet potato that I cubed or you can absolutely use any kind of acorn or winter squash as well and now I have more cruciferous vegetables so loads of fiber and that is our CI florett now I have one can of rinsed and drained and very important it’s patted dry chickpeas because I’m adding in a lot of fiber and some protein now a little bit of olive oil I have about two to three tablespoons in here CU I want all the seasonings to stick now I like to overseason so I’m going to put in uh this is 2 tpoon of garlic powder and 2 tpoon of onion powder and I had some fresh Rosemary in my fridge so I chopped up and I have about two tablespoons here but it’s eater choice you can put in whatever herbs that you want and you’re just going to mix this up to evenly distribute everything you pour it onto your sheet pan I mixed it with a little bit of olive oil spray and and then I just put this actually I’m going to add a little bit of salt and pepper I forgot about my salt and pepper but it goes in the oven set at 425 on the middle rack just for about 30 to 35 minutes and I flip it halfway through and I’m going to show you what it looks like because you are going to get these gorgeous charm marks look at this this just came out of the oven do can you see this let me so when you’re building the bowl Joy what layer goes first okay so now for the fun part and you are the boss of your bowl because there’s so many different directions that you can customize this bowl so here’s my bowl and the first layer is going to be dark leafy greens so it can be spinach kale it could be any lettuce that you want the next is going to be a heaping mound of those delicious caramelized addictive veggies that we roasted then a little bit of fruit so I’m using a pair cuz I don’t think peir gets enough love guys and it actually has a little bit more fiber than Apples but you can also use an apple you could also use pomegranate seeds or um even uh dried cranberries or cherries anything goes and then the protein is your choice so I put out a question on Instagram earlier this morning and I asked my followers what should I put on lentils salmon black beans shrimp I have chicken I have tofu I’m going to tell you the tofu came in last place and I’m going to go ahead and go for the salmon this time and last but not least we have this shows the salmon to put in the leafy and we have a mellow but mouth watering toah Heeney dressing that I’m going to show you how to make because everybody need we’re not going to have time put that on the we’ll put it on the website but thank you much that looks fantastic all right look at this I’m just going to give you a little bit of a drizzle because you got to see drizzle and for this recipe head to today.com today nutritionist Joy Bowers here joining us with a corn chowder and a spiced chai tea good let start cooking good morning oh my people hey guys so today is all about warming the bones with healthy foods and beverages so the first thing we’re going to make is like you mentioned a cozy creamy corn chowder and I’m telling you this is scrumptiously slurp I’m going to take you over to my stove okay so here um I have what I’m calling my nutrition confetti all I’ve done is I sauteed some carrots celery and onions it kind of looks like confetti doesn’t it C ons okay um and and now we build the soup it’s as easy as that because corn is not in season I’m taking advantage of canned corn actually for a few reasons one is because I get to use it you notice I didn’t drain it I’m using the flavorful broth that normally we just discard I’m putting two cans in there then I’m putting in a full um four cups of either a vegetable broth or a chicken broth I would I’m using uh this is a chicken broth and I’m using a reduced sodium because I’m controlling the salt so there we have that and then just a little bit of cayenne because it really does give it a pop of flavor and then last one pound of small red potatoes I leave the skin for extra fiber and um I cut them up into bite-sized pieces because I’m going to put a lid on this I’m going to simmer it for about 15 minutes just until those potatoes get for tender okay going to put this over here and then the fun begins I want a lot of body in this soup so I use an immersion blender but you can also do this in um small batches in either a food processor or a regular blender and see what I’m doing there I’m just blending it so they get a lot of richness and body within that soup and if anybody doesn’t have a blender or an immersion blender you can leave a chunky it’s totally okay so now yeah it’s really good you could stop right there but we’re not going to stop so then to finish it off more texture I’m adding in drained corn so this time it’s two cans of drained corn cuz I saw these whole corn kernels in there was wondering when yes and before I actually pade the whole thing I like to reserve some of the potatoes again for a little bit of texture and like surprises as you slurp through it’s really good and a dash of salt and it makes a great big batch and I like to garnish it with a joy how about the Tea Joy cuz the chai tea fantastic the chai tea so here we go I put four cups of water in here I love chai because my kitchen smells so unbelievably right now it really infuses it with such Aroma and in the four cups of water my combination is some cinnamon sticks Ginger a little bit of nutmeg fennel pepper corns cloves and cardamon and I give you a recipe for a balanced base but really you could ramp up any of these spices if you like a stronger flavor and so as those were um uh simmering in here for about 15 minutes then you put in your tease so I have four tea bags that I added in they’ve been in here for just about 5 minutes stick this over here and now we build it I added three to four cups of the milk truth be told I tried this with an almond milk and it came out a little bit too thin so I’m using a 2% reduced fat and oat I was going to ask you about oat milk yeah oat milk would be fabulous and this is a little bit of vanilla and a little bit of honey and then I’m going to bring you over to my finished product come back with me over here I’m sure it smells good yeah can’t strain it through a calendar and here’s the cool part I feel like if you’re going to be putting in so much effort because it’s much more involved than just steeping regular tea I make a great big batch and then I stash it in the fridge and whenever a craving calls I just warm it in the microwave and you have about seven cups all right Joy thank you much we’re we are ready for the weekend Co yummy y thank you Joy [Music] [Applause] [Music] [Applause] [Music] a [Music] [Applause] [Music] he [Music] Joy Bower is upgrading our Lunchtime with two not one but two tasty sandwiches that she makes in a skillet hey good morning Joy hey Joy good morning guys I think I’m about to become your new favorite lunch lady because we are seriously creating Next Level sandwiches and like you said in the skillet so the first sandwich is a fun spin on a traditional un beloved PB&J but I’m calling this one a grilled PB and fruit so here I have hearty seedy whole grain bread we’re actually making two cuz I want to show you the versatility of the fruit and I just put a tablespoon of peanut butter on all of the slices so you want this peanut butter going on the bottom slice and the top slice and then you become the Picasso of your Decor right so I have all this fruit over here the cool thing is when you don’t use sugary jam and you use the whole fruit you’re getting a lot of texture you’re getting a lot of hardiness and you’re getting the vitamins the minerals the antioxidants that the fruit brings to the table um you could stick with one fruit a lot of people just like PEB and bananas or you could do what I’ve done and when you see the grapes over here I did slice them in half I just want to show you cuz otherwise they would be a little bit too bulky exactly so then what you do I’ll show you one one you take your top slice and you put it over your Sammy and you take olive oil spray and give it a nice liberal spray on both Sid but instead of butter EX exactly and this goes in the skillet just for one minute on either side and I’m going to show you what it looks like because you can’t believe how easy it is Happ you could do this and Joy by the way the production values camera’s moving you got an overhead camera it’s unbelievable he never coming back to the studio bring us any of this food that Ian bow is a superstar husband and photographer and I keep saying like he needs a a um like a what what would we call it a covid Emmy or something like that he has learned how to do all of this well I’m sending him that and I think you need an Emmy too because you’re actually going to show us how to make a sandwich that I never thought you could make healthier a Monte Cristo oh my goodness this has so many layers of scrumptiousness so what I’m starting with here so these this is whole grain bread also but for this one because it has a french toast melt in your mouth feel you want to saucer bread so it’s a whole grain softer bread I put Dijon mustard on one slice and let the layering begin so we have here I’m using ham cuz that’s classic but truth be told I don’t out I had some extra here now normally they top the French toast with some powdered sugar so instead for a little sweet something I put in a crisp Fuji apple then we have our swiss cheese on top take the second piece of bread but because we’re making french toast we have here an egg mixed with a little bit of vanilla extract and a dash of milk that look really and how long does that go into the gdet about four minutes I’m going to grab it about four minutes on each side and you cannot believe this is just like a masterpiece let me see if I can get a closeup I’m grab through the screen joy that is fantastic Joy thank you so much we appreciate it and for these recipes and more head to today.com food [Music] [Applause] [Music] [Music] [Applause] oh [Music] [Applause] [Music] [Applause] he [Music] he [Music] [Applause] [Music] [Applause] [Music] [Music] today nutritionist Joy bow is ripping up a barbecue salmon Bowl packed with flavor and nutrients good morning to you hey Joy good morning guys so nice to see you you too well before we dig in here can you talk about some good superfoods that all of us can incorporate um into our diets definitely so I put together a list of five superfoods I mean these are some of the best of the best foods that everyone should be eating but I specifically design this list for women and the first one is spinach spinach is basically Nature’s multivitamin when I tell you it has countless countless vitamins minerals antioxidants and fiber but interestingly enough it has a unique combination of two potent antioxidants called lutein and zanthin that help to promote sharp vision and also it’s a great source of plantbased iron which helps us to maintain our energy levels the next on the list is salmon I mean this tops every single list it has a lot of high quality protein it also has all the essential amino acids so that means it helps us to maintain our muscle mass and as we get older it keeps our metabolism reved but of course salmon is world famous for its omega-3 fats and omega-3 fats are super important because first they tame inflammation in the body they also support heart health they help to drive down triglycerides and they manage blood pressure but they also help to regulate your mood and one other thing I’m going to say about salmon I could talk about salmon all day we we don’t have all day joy we got to move on here so how are we going to start combining all these things well three other Foods we have our beans we have for skin Health our tomatoes and last but not least I’m touting almonds all Alm all nuts are winners but almonds have the added bonus of calcium so I’m going to take all of these foods and we’re going to turn it into kind of like a boss lady Bowl this is a barbecue salmon bowl that has everything while you’re throwing this all together Joy I still want to know what you were going to say about salmon salmon has vitamin d and vitamin D helps to keep our immune system strong and also helps with bones healthy bones and teeth so here we have all of our spinach and I chopped this spinach up because it works better in the bowl okay and now we take our award-winning salmon is delicious is it just salt and pepper on there salt and pepper and extra virgin olive oil that’s it and you mash it right up it’s the easiest thing and you can do this with leftover salmon as well so you already know that this bowl is packed with the good stuff now I’m adding in my beans before what I was going to say about beans they have a great combination of plant-based protein and fiber which steadies your blood sugar levels now we have our Tomatoes tomatoes have lycopene and vitamin C which protects our skin from the sun’s harmful rays this is just some extras because we want to make this bowl extra delicious we’ve got some corn super healthy look at the um the pop of color from the red onion and last but not least actually I’m going to squeeze on a little bit of lime juice and you could add a little bit of cumin or salt and pepper if you want and here comes the barbecue sauce cuz this is a bar Sal you can and there’s a lot of grape brands that are lower in sugar but you’re only using about 2 to three tablespoons and this is instead of dressing now it’s almost complete but there was one last superfood that I touted and that was the almonds so I’m going to add in a Sprinkle of almonds for some Crunch and I love SC whoops I love scallions and guys this is a and that’s one serving no one serving serving packed with and you up for a yeah this is really good stuff Joy Bower is here with two dinner recipes that that Joy they we’re just using one pan right one pan it’s off she no sheet pan superfood Friday and again it is there’s so much to love about these recipes because like you said Craig they’re easy to make they’re packed with nutrition and they’re totally delicious and we’re starting with what I’m calling a sheep pan Harissa salmon with vegetables and step one is to roast those those vegetables so in the spirit of convenience I’m using baby carrots they’re already cut and washed for you and here some cauliflower florettes a little bit of extrav virgin olive oil and a little bit of salt and pepper and that’s it now I’m going to mix this up I preset the oven for 450 these are hearty vegetables and I’m going to lay them out on my baking sheet in a single Di and Jo how do you make sure you don’t burn the veget Veges when you’re roasting at such high heat so I definitely keep a watch on them but for these I put them in for about 25 minutes and I like to make sure that the carrots are fork tender again they’re hearty so they take a little bit of a little bit in that oven on high heat and I like that cauliflower to get charred and slightly burnt on top it’s like melt in your mouth it makes you scream for another bite now while these are in the oven we’re going to do the magic sauce so what happens here is in a bowl I mix Harissa is a chili paste it’s from it’s Middle Eastern and it’s North African and it has olive oil and a whole lot of warm wonderful spices I added some sweet Citrus orange juice to sort of make it pop and a little bit of ground ginger and I just mix this up and again guys this is while the veggies are roasting in the oven now you take your salmon fillets and upside down if you do have the skin on you just sort of dunk it in submerge it in that bowl and let them sit and marinade and soak up all the yummy sauce while the veggies are in then when the veggies come out you Nestle the salmon slices Nestle in between the veggies right and you want to make sure that they’re touching the heated pan so get all four of those fillets in whoops I did that upside down Joy I was going to say wait which way are we putting all right so skinside down skin side down or you could also buy ballets that don’t have the skin whichever you prefer and then the remaining sauce goes on top and then this goes back in the oven again on 450 keep the heat going for just 10 minutes and then you put some herbs on top and you got yourself a party that’s all there is to it now you got a Cheesy one for us right okay so now we’re going to change directions guys we are making a sheet pan baked feta sausage and veggies I needed to jump on this trend every body’s talking about the baked V now and this time I’m using very different vegetables so these kind of scream summer I have beautiful vibrant Tomatoes I have sweet kernels of corn I use canned corn it works with Frozen too but if you have fresh corn of course and we have some uh zucchini a little bit of extra virgin olive oil this time I’m adding in ground cumin and some crust red pepper flakes some lime slices and a little bit of salt so this also so we’ll get all stirred up it’s going to go on your baking sheet this goes in the oven these are a little bit more delicate these vegetables so the oven is set at 425 just for 20 minutes then you take it out and you’re going to put in precooked sliced poultry sausage again Nestle it right in with the vegetables and then sticks of feta you’re going to there there goes my sausage and there’s all types of pre-cooked varieties at the market and I buy the block feta cut it into strips it never melts in the oven but it sort of becomes softer and spreadable and guys I’m telling you you take this out you give it a squeeze with fresh lime juice and some herbs and if you could get a bite with all three the feta the vegetables and the sausage look amazing you enjoy halumi cheese would be probably great with that too that would be super it’s a it’s a we grilling cheese Joy thank you Joy that was awesome thank you so much have a great weekend Joy I want all of folks for those recipes it’s very simple today.com food [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] sh [Music] I [Music] [Applause] [Music] [Applause] [Music] our good pal today nutritionist Joy Bower back with two easy delicious ways to dress up a simple piece of toast happy New Year everyone today I am toasting a healthier 2021 with two scrumptious spins on toast first first and addictive chocolate peanut butter spread the secret ingredient is this peanut powder and you can find this in uh the grocery store or you could order it online and it is packed with protein next cocoa powder which is filled with brain boosting flavonoids some sugar and a pinch of salt and then I’m going to add 6 to 8 tablespoons of water and this is going to mix together to create the creamiest dreamiest chocolate peanut butter spread just keep stirring and look at this guys it transforms into a delicious lick the spoon addictive spread and now we are ready to build our toast putting a nice generous amount of my chocolate peanut butter spread right on the toast I’m going to top it with potassium packed bananas and really you can put whatever fruit you want on top and of course the bananas have potassium they have fiber and on this slice I’m also going to add some vitamin C rich strawberries for extra flavor and extra nutrition and the best part guys there is so much chocolate peanut butter sauce left over for dipping and now for some Savory satisfaction capre toast it’s a classic com combo that is completely customizable and I’m starting with the bottom base of mashed avocado and avocado is great because it’s loaded with heart healthy fat it’s got potassium and it’s got a lot of fiber too so I’m just mashing this down as our first layer and you probably know what comes next lopine Rich Tomatoes they also have vitamin C which boosts the immune system and I’m putting on mzar which adds some calcium and last but not least just some torn basil leaves which makes the kitchen smells so good this is one layered Tower of deliciousness but one more thing I like to drizzle on a balsamic glaze right over the top and if you can’t find balsamic gaze you could also take regular balsamic vinegar and you can reduce it in a small soft pan over a low heat for about 10 20 minutes and it will thicken right up and that’s what I call a toast to a healthy 2021 welcome to today all day all day today all day all day this is a long way of asking who’s your favorite character you’ve ever played a unicorn the Unicorn you got to have the Unicorn what is she write there that’s why you’re saying all these nice things you gave me the the look sorry to disturb your day everyone’s mad at you Willie better make this fast I don’t want the WRA of Luna when I see you I always think I wonder what his quote would be give us six minutes and we’ll ask as many questions as we can welcome to cold cut cold cut cold cut my buddy cow cooking with me that’s no babysit it’s called parenting what was the first book You Remember Loving Heart Smart today with simple exercises to strengthen your heart make the most of your Beach days it’s all about the tracksuit now how good do they look I Now Pronounce You husband and wife kiss the bride this morning a story of people helping people youve received tons of letters from people who have been inspired let’s do the weather out okay well you got to just say it’s cold it’s warm it’s raining it’s snowing that’s it one of our most favorite franchises ever Ambush makeovers look at it it doesn’t look so good no it doesn’t look good will you judge us in a cook off I will and you guys will definitely win something today all day all day all day welcome to today all [Music] day today nutritionist Joy Bower is upgrading our Lunchtime with two not one but two tasty sandwiches that she makes in a skillet hey good morning Joy hey Joy good morning guys I think I’m about to become your new favorite lunch lady because we are serious iously creating Next Level sandwiches and like you said in the skillet so the first sandwich is a fun spin on a traditional and beloved PB&J but I’m calling this one a grilled PB and fruit so here I have Hardy seedy whole grain bread we’re actually making two because I want to show you the versatility of the fruit and I just put a tablespoon of peanut butter on all of the slices so you want this peanut butter going on the bottom slice and the top slice and then you become the Picasso of your Decor right so I have all this fruit over here the cool thing is when you don’t use sugary jam and you use the whole fruit you’re getting a lot of texture you’re getting a lot of hardiness and you’re getting the vitamins the minerals the antioxidants that the fruit brings to the table um you could stick with one fruit a lot of people just like PEB and bananas or you could do what I’ve done and when you see the grapes over here I did slice them in half I just want to show you cuz otherwise they would be a little bit too bulky exactly so then what you do I’ll show you one one you take your top slice and you put it over your Sammy and you take olive oil spray and give it a nice liberal spray on both sides instead of butter exactly and this goes in the skillet just for one minute on either side and I’m going to show you what it looks like because you can’t believe how easy it is you could do this and Joy by the way the production values camera’s moving you got an overhead camera it’s unbelievable she’s never coming back to the studio to bring us any of this food that Ian bow is a superstar husband and photographer and I keep saying like he needs a a um like a what would we call it a covid Emmy or something like that he has learned how to do all of this well I’m sending him that and I think you need an em too because you’re actually going to show us how to make a sandwich that I never thought you could make healthier a Monte Cristo oh my good goodness this has so many layers of scrumptiousness so what I’m starting with here so these this is whole grain bread also but for this one because it has a french toast melt in your mouth feel you want a softer bread so it’s a whole grain softer bread I put Dijon mustard on one slice and let the layering begin so we have here I’m using ham because that’s classic but truth be told I don’t love ham I had some extra here now normally they top the French toast with some powdered sugar so instead for a little sweet something I put in a crisp Fuji apple then we have our swiss cheese on top take the second piece of bread but because we’re making french toast we have here an egg mixed with a little bit of vanilla extract and a dash of milk that looks really and how long does that go into the grd skillet about four minutes I’m going to grab it about four minutes minutes on each side and you cannot believe this is just like a masterpiece let me see if I can get a closeup I’m going to grab through the screen joy that is fantastic Joy thank you so much we appreciate it today nutritionist Joy bow are celebrating National soup month check it out hi guys we are celebrating National soup month with two super duper soups and the first soup is a potato leak soup I’m going to heat a little bit of olive oil and I’m going to add in my leaks I’m adding in a little bit of salt and I will saut them for about 5 minutes so if you have never experimented with leaks before this is definitely a recipe for you it’s a great first date now we’re adding in two peeled and diced rusted potatoes they are great for the immune system because they have a lot of vitamin C and also they are busting with potassium for heart health now a sprinkling of dried thyme and this is a reduced sodium vegetable broth putting in six cups You’re going to let this come to a boil and then reduce the flame and just let it simmer for about 20 minutes it’s time to puree I’m using an immersion blender right in the pot but you can also transfer small batches of the soup into a regular standard blender and puree it just as simply but just be careful cuz it’s very hot I like to elevate it by adding some chopped scallions and some crumpled cooked turkey bacon cuz ow I’m I right everything’s better with bacon M that is good and now we’re going to make a Minon with nine superfoods so here I’ve warmed a little bit of olive oil and I’m sautéing my onions some carrots and celery some salt and a little bit of pepper and I’ll saut this for about 5 minutes or so to get the vegetables nice and soft I’m adding in tomato paste and some garlic and I’m going to mix this just for about a minute so the garlic becomes aromatic and the tomato paste is mixed with all of the sauteed vegetables and now we are ready to build our Masterpiece a can of diced tomatoes with the liquid two cans of beans now I’m using white beans here but you can use whatever’s in your pantry that’s the nice part about this recipe everything is customizable I’m putting in two Bay leaes and a little rosemary thyme and oregano I have 8 cups of a reduced sodium broth stir this around bring it to a boil and then reduce the Heat and simmer it for about 45 minutes then I add in some fresh green beans you can use Frozen as well and a whole lot of chopped kale and I’m just going to stir this around just about 4 minutes or so and last but not least pasta so this is whole grain pasta and I cooked it 1 to 2 minutes before El Dente and then I like to just tear a few fresh basil leaves classic ministr is already really good for you but this one is that much better because I doubled up on the beans so there’s more protein there’s more fiber and I added kale and green beans soup is on M you need this recipe that’s going to be perfect for this weekend so you look for those delicious recipes head to today.com [Music] [Applause] [Music] he [Applause] [Music] [Applause] [Music] [Music] [Applause] w [Music] [Applause] [Music] she lost more than 200 pounds and It’s featured in people magazines half their size issue and this morning today nutrition and health expert on our pal Joy Bower is featuring some of Laura’s favorite foods what a great sence yes this is going to be great so we each have a food and we’re starting with apples which I’ve app and I love that you love apples first Apple is like the ultimate superfood because it’s perfectly portioned it’s totable it’s naturally sweet and in the skin of the apple is a type of fiber that’s called pectin which helps to lower our cholesterol awesome you do it so you’re making a fata yes so I want to do something you know a little bit different for you and show you a new fuss-free recipe that you can make at home so we’re making an apple sausage and caramelized onion fata sound good oh sounds delicious okay so here what I’ve done is I I took a granny smith apple because for this recipe I love the tart flavor and I sauteed it with some onion then I’m adding in this is an apple and poultry breakfast sausage okay it’s it’s one of the precooked and you add hold on to this I can’t believe this is Joy approved with all this and this is a combination of whole eggs and egg whites with a little bit of fresh thyme and a little bit of dry mustard cuz it gives it that real Savory taste and how’s about before we put this in the oven all we’re going to do is top it with a little bit of grated shredded cheddar in the oven on 400 for about 15 to 17 minutes and that’s it isn’t that great you like it delicious I can eat that all day long so here’s my challenge you’re going to be this week and you’re going to tag me on Instagram I want to see that you made it got a ni kind of Asian flare here so the next food is chicken and I love that you pick chicken because it’s busting with protein which helps to maintain our metabolisms and our muscle mass so that’s great but I think a lot of people get caught up with the same old boring chicken recipe over and over so I thought we would tackle a big popular one Chinese chicken and broccoli do you like that excellent so the first thing we’re going to to do is um it’s all about the sauce this is so simple it’s a rice vinegar with a little bit of reduced sodium sawy sauce and some ginger and garlic and I put in a drop of either Arrow root or corn starch just so it will thicken it up you sauté the broccoli let’s make believe we saute it for about 3 minutes I’m going to grab this we pour the remainder of the sauce in there and while this is sautéing the sauce is going to start to really thicken up MH and once the broccoli gets softened you add in your chicken and that’s it guys it that’s it yes I had already Brown the chicken phenomenal is that easy is that so this last one is a little bit cooky but bear with me cuz it is insanely delicious do you like pie Al e’re going to we’re going to make a roasted sweet potato alamode and it just works so sweet potatoes are busting with beta kattin I oven roasted this we’re going to slice it in half and this is going to become the base of your pie oh you shred this inside but you’re going to keep the skin intact and then this is a special spice blend It’s a combination of all the wintry cozy spices we have ginger nutmeg uh cinnamon almost like sweet potato pie well that’s what we’re basically making here so then what are you going to do with this you’re going to top it with a scoop of light ice cream and just to bring it on home this is a salt and maple infused toasted pecans that you you have to try this eat it with oh it’s in there it’s amazing we gave I gave you guys bite-sized pieces going for this that is Terri is that great it’s amazing joy and Laura thank you so very much Happy New Year going to be a great New Year for you Laura for all these recipes go to todayfood.com oh [Music] [Applause] [Music] [Music] [Applause] [Music] I think [Music] [Applause] [Music] [Applause] [Music] he [Music] [Applause] [Music] [Applause] [Music] we have a twist for you on a takeout favorite here to make egg roll bowls today nutritionist at our pal Joy Bower good morning Joy good morning guys oh my goodness I wish you could smell how fabulous it is in my kitchen right now I mean this is when we need smell of it I you’re going to love this one so it’s like a deconstructed egg roll kind of turn stir fry right um and it has all of those Asian flavors that we love and We crave but I’m cutting the carbs and I’m bumping up the protein okay so here what I’ve started with um I blasted shitake mushrooms with some heat and what I love about these mushrooms they’re loaded with antiviral properties and if you can’t find shitake certainly you can use um baby Bella or you could use mus U button anything goes next this is just a store-bought bag of pre-shredded pelw mix because the star is really the shredded cabbage and cabbage is loaded with vitamin C but it also has um it’s part of the cruciferous family of vegetables so it has compounds that are being studied for cancer prevention and typically I would let this Wilt down and become a little bit more tender for about 3 minutes but I’m going to fly through this and you’re going to see how easy it is next lean ground turkey meat so this is just one pound you could certainly use a lean ground cine if you want or you can use ground chicken and it’s all about the marinades it’s all about the flavor well I just about to ask you because right there it could go a number of ways with the taste how do you get it to taste like you know a traditional egg roll that’s exactly right so all this is I’m sprinkling on 2 teaspoons of ground ginger 2 tpoon of garlic garlic powder a little bit of salt and if you want to kick up the heat you can also put in uh crushed red pepper flakes and now for the wet marinade this is just reduced sodium soy sauce a little bit of rice vinegar and we have um a dash of sesame oil and you’re just going to cook this and break it up and I’m going to bring you over to my counter and show you what the finished product looks like so if you could imagine in 20 minutes this is done so come on with me oh co B impressive two camera shoot wow it’s all about Ian Bower and I have a real taste tester Cole Bower is in the house right now show what you’re eating Co he doesn’t have the air heard he’s so cute and he’s going in with chopsticks very good yeah this is what it looks like I’m going to garnish it look it’s all shredded just like The Real McCoy it’s like the inside of an egg and can you see that I can eat a whole bowl of that right now and really quick Joy you you’ve got a homemade Duck Sauce okay we need the Duck Sauce three ingredients Al all it is this is an all fruit apricot jam 3/4 cup and I’m adding in a tablespoon of soy sauce and a tablespoon of rice vinegar and once again if you want to kick up that heat like Joy Bower you put in a little bit of red pepper flakes all you do is you mix this up it is so Tangy it is so and it just like brings it over the top I’m going to show you this is this is one I Just Whipped up that Cole’s been eating that is fantastic that is so terrific and you could use that lat come back any leftovers you could probably throw into an omelet or a frittata really great joy thank you so much cole thank you for more recipes go to today.com if you’re watching the Olympic athletes and wondering what do they eat to stay so fit and healthy Wonder no more I’ve certainly wondered Irish Rugby player Harry MC posted a tour of the main dining hall in the athletes Village showing off the wide variety of Cuisine offered to these athletes and here’s the reality these athletes are the best shape of their lives yeah so we asked today nutritionist Joy Bower how to create a gold medal meal at home hey Joy hi hey guys this is so exciting I have been glued to my TV and of course like I can’t help but Wonder all of the healthy food that these athletes are eating to fuel their endurance their straights their Focus their agility I mean it’s quite amazing and in this case you really are what you eat yeah and en Joy obviously we don’t need to have the same caloric calories the same intake that some of these athletes have because they burn in a way that we do not bu our power walking and jazzer size but if we stick to the same category so let’s start with protein and what we should be thinking about and Jenna you’re exactly right cuz like at the end of the day whether you’re a serious spectator or athlete it’s about balance balancing three macronutrients protein highquality carbs and fat so starting with protein it’s sort of The Golden Child because it helps to build and repair muscle and protein also transports oxygen and essential nutrients all over our body so like we just feel energetic and fabulous the best protein sources will be poultry Fish seafood um I have tofu over here eggs and all of the plant-based sources as well nuts and seeds here I have dried beans lentils this is Greek yogurt the cool thing about Greek yogurt it’s so loaded with protein and you can use it for dips you could top bake potatoes with it so there’s all sorts of ways throughout the day that you can get your protein fix and and the idea is to include it with breakfast with lunch with dinner and if you can with a snack as well can we get to carbs because I feel like once and for all you’re tiny joy and so many of us feel like oh I can’t have carbs because you know I’ll gain weight what is your response to carbs okay and that’s a fallacy you want to go for the high quality carbs but here’s the deal carbs helps to fuel continuous energy it’s crazy important to get carbs but you want to get the right carbs because the right carbs come with fiber which helps slow down any spikes that you may experience and you get this even keeled focus and energy so when we talk about the right carbs people don’t often realize that fruits and vegetables are carbs so I have a lot of produce over here the more color the better whole grains like whole grain bread whole grain pasta Brown and wild rice oatmeal rocks the casa and this is whole grain cereal and interestingly enough you saw on the protein I had beans and lentils they are also loaded with carbs so they sort of fit both categories they have protein they also have fiber rich carbohydrate and a few easy ways that you can get carbs in first off you can make big fat sandwiches on whole grain bread look at all the vegetables though that I piled in there so this this is packed and if you love pizza that’s okay just load on vegetable toppings you could snack on popcorn which is a crunchy fabulous whole grain and what I like to do here is freeze grapes and in the freezer aisle of the grocery store I buy p Frozen cherries and peaches and mango slices I eat it for dessert that’s a popsicle I I had Tor the ice cream but probably shouldn’t but let’s go to fats right fats are really important when we’re working out yeah so fats are fabulous and you know this is where the amount is going to be very important first off fats help to absorb the fat soluble vitamins vitamins a d e and K and they’re really important because they help boost our immunity they help to promote sharp Vision they just like keep us on top of our game so don’t be afraid of fat but because it’s very calorically dense if you’re looking to manage your weight you want to watch the amounts that you’re eating so hard healthy fats extra virgin olive oil the best like 10 thumbs up olives of course nut Butters all of the nut and seeds Butters um nuts and seeds I love uh promoting walnuts because they have those omega-3 fats fatty fish same thing I have avocado over here you could add it on top of your sandwiches you could um dip things in guac and I stuck sardines here because I know some people are teen sardines some people not so much but they do have that fabulous omega-3 fat so worth promoting joy we we’re really sad because we didn’t get to get to your smoothie Bowl but you just gave us why don’t you show it to us quickly and we’re going to put that recipe all the ingredients that you show we yes and we are going to put that delicious recipe first of all that gold metal is huge that peanut butter is the size of Joy um let’s get that recipe at home to make it you just need to head to today.com Health thank you Joyce we and I’ll show you how to make it on Instagram too you guys we just have to stick to the St of the table that’s the problem there dessert on that table yeah I know where are the cookies chew where are the [Music] cookies o [Music] [Applause] [Music] I [Music] [Applause] [Music] [Applause] [Music] this morning we are kicking off superfood Friday with today nutrition is Joey bow we start today with three foods for weight loss that’s right so first of all we hear the term superfood what exactly does that even mean what’s the difference between a food and a superfood what makes it super there’s no like formal definition or scientifically based way to say a food is a superfood but I believe if a specific food is packed with nutrients and or it’s able to nourish the body in a way that it could Elevate our health it certainly deserves superfood status right that makes super food and so today I’m going to show three foods that can help support weight loss cuz it’s the new year and a lot of people are wondering ing how to knock off a few pounds well let’s start with artichokes here okay artichokes have so many things going for them Craig first off they’re low calorie they’re only about 70 calories per cup and they are busting with fiber if you could imagine there’s 9 G of filling fiber in a cup either of a whole artichoke or the artichoke hearts I know some people are a little bit intimidated with whole artichoke I am I don’t know how to I don’t know where to start with they’re great and they’re actually not difficult but I’m going to show you something super simple to do with artichoke hearts because everybody could pick up a can or you could also get them Frozen this is what I’m calling my artichoke salsa artichoke salsa you take a can of the quartered artichoke hearts you’re going to chop them up and all you’re going to do is add in there I have basil I have cilantro go ahead let’s put them all in red onion red pepper some tomato mix that up y a little bit of salt and pepper look how pretty it is right and some garlic and lime juice the football game this weekend this in of Sala I want you to taste this and I like to fancy up chicken Payard over here look look how pretty this and roasted white fish as well Tilapia snap I do a mango salsa but I like the artichoke salsa do you like that is good isn’t it delicious it’s only 20 calories per half cup and all that fiber you’re getting oh yeah very very sing the next superfood is vinegar does that include all kinds of vinegar all kinds of vinegar so whether it’s red wine or apple cider or balsamic even white vinegar does it do for vinegar has a ton of flavor and it’s less than 15 calories per tablespoon so when you compare that to salad dressing at about 80 calories it’s a nice deal but here’s a really cool fact if you incorporate any of the vinegars into the beginning of a meal it can help to blunt the rise in blood sugar that you would typically get from eating things like pasta or potatoes or rice is a shot of vinegar well you can you can use it as a marinade no don’t drink makes more you can also put a little bit on a salad so you made pickles with apple cider vinegar yes so this is apple cider pickled cucumbers all you do is I boil a r uh brine it’s a little bit of salt with apple cider vinegar water I like to add in whoops some garlic and SP yeah and then you put the pickles in you pop it in the fridge shake it up a little bit and see what you think it’s awesome it’s a fun weekend activity a good pickle that’s not a fun weekend activity but there you go tasty one shrimp I didn’t realize shrimp’s a superfood shrimp is definitely a superfood because when it comes to weight loss it’s only8 calories an item Al you could eat about 12 of these for less than 100 calories but the best part is it is pure protein and we know when you eat anything carbs fat protein you get a slight uptick in your metabolism but you get the biggest Boost from protein show us your skill at lime uh cilantro such a breeze so this is just um a chopped minced shallot with a little bit of garlic some cilantro and salt that I’m adding in extra virgin olive oil that’s lemon juice you mix it up has about 2 minutes on each side look what that looks like it is a fabulous meal and it’s a breeze to potato if you got some left over you can do a nice little salad this is all three foods in one this is the ultimate slenderizing salad a voluminous vegetable salad with shrimp with um wait shrimp artichoke carts and a little bit of vinegar nice that was a lot of vinegar yeah I like vinegar I love the balsamic vinegar on a salad so much and there you go beautiful perfect for these recipes today.com Health there is new evidence this morning that the so-called Mediterranean diet it can sharply reduce your chances of developing dementia even if you have a genetic risk for it NBC News medical contributor Dr Natalie Asar here is here to tell us about the new study and that could have us eating healthier what encouraging news I me what anything can fight back against dementia and Alzheimer’s but this is a diet that a lot of people have been on or are on absolutely Hoda it is definitely another vote for the Mediterranean diet so this study looked at over 60,000 individuals who were middle-aged um and followed them for about nine 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 and as you said in the lead they actually took into account genetic risk and that didn’t even make a difference which is really really encouraging because you think that certain things are predetermined but this is the kind of thing that we can all actually Implement in our lives can you remind everybody what the Mediterranean diet is and and then why it might have affected something to do with your brain health right so so the Mediterranean diet think plant-based okay so we’re talking about fresh fruits and vegetables whole grains seeds legumes things like that Fish seafood olive oil you 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 it’s it has antioxidants that it’s helping your heart health that helps the blood vessels in the brain um we don’t know exactly why but nonetheless this is very compelling it 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 absolutely and all of these things again our lifestyle changes getting adequate sleep controlling your blood pressure controlling cholesterol your blood glucose staying physically and mentally active these are all things that can help with cognitive decline and hopefully saave off risk of dementia okay thank you Dr 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 midafternoon slump and it turns out there’s a reason for it what’s happening in the brain when you feel this slump is it’s doesn’t have the fuel it needs the 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% of the calories you consume go toward brain function which needs 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 eat a primarily plant-based diet are more likely to experience brain boosting benefits both shortterm and long-term the clearest evidence of benefit and risk reduction revolves around the Mind diet and the Mediterranean diet which have both been studied quite well and show good effects my diet stands for Mediterranean intervention for neurodegenerative delay it’s broken down into a list of healthy foods like leafy greens beans nuts whole grains fatty fish having about two servings of berries every day actually helped to reduce cognitive decline by about 2 and a half years of course there are foods to limit too things you want to avoid are going to be anything that is high in sugar refined carbohydrates so white pasta white bread obviously any sugary drinks you want to limit the amount of overall saturated fat that’s coming into your diet typically coming from meat animal products such as high-fat Dairy things of that nature 75% of the brain is made up of water so what you drink is important too many times when people say they feel drained of energy or they’re hungry they’re just dehydrated water is really critical as a drink coffee is great any kind of tea will have benefit in the short term there’s no doubt that caffeine improves processing speed and helps with attention a lifetime habit of caffeinated beverages may be protected against Brain disorders later psychologically people see the effects of a diet shift pretty rapidly they start feeling better they 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 so that they’re eating well it really matters a brain healthy diet may also help prevent cognitive diseases like Alzheimer’s which is the sixth leading cause of death in the United States 64-year-old Debbie morn has a history of Alzheimer’s in her family my father had Alzheimer’s for 12 years his brother had Alzheimer’s and three of his first cousins had Alzheimer’s Debbie has tested positive for an Alzheimer’s Gene and is taking a proactive approach she’s seen an Alzheimer’s prevention specialist who recommended the mine diet that Gene means I have a higher risk of Alzheimer’s I went on basically a vegan diet except for fish I’ve cut out Dairy and I’m eating more grains and more legumes in increasing olive oil and a daily intake of berries and also lowered alcohol to 4 oz of red wine a couple times a week after eight months Debbie has significantly lowered her cholesterol and hopes her new diet will ward off cognitive deterioration I watched my father for 12 years decline the 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 early as possible I’m making the changes because I want to live a healthy life as long as I can and enjoy it whether you’re 85 or your eights now is the time to start building that base diet can prevent certain things and I never want to have a conversation with my patient where they’ve developed something and we didn’t have the years to work into that prevention factor it’s something you have to commit to and do it up for the long ho we always say we want a brain span to match your lifespan for more on the diet head tooda and jenna.com [Music] [Applause] [Music] [Applause] [Music] oh [Music] [Music] [Applause] [Music] [Applause] he [Music] here with MO is the author of this is your brain on food Dr um NAU welcome Dr naid hi Dr naid do thank you so much Jenna and Hoda I’m a big fan so I’m excited to be here that is so sweet okay you know what I sort of like know in theory how this works because I know when I eat terrible food the night before I wake up the next day and I feel even worse and my goal in eating that terrible food is to soothe myself at night there’s a real direct correlation between your gut and your brain exactly you know Hoda you’d be surprised to know that some people call the gut the second brain and here’s why they have a profound influence on one another and they actually have the same origin in the body so I think that’s something useful for people to know when they you know when they making a decision about what to eat okay so we wake up in the morning sometimes we have those days where we’re feeling sluggish we’re not motivated and I’ve noticed that if I eat certain things I feel worse so but what can we eat to make us start our day on the right path MH that’s a great question because I think we’re all feeling a little bit of that these days I like to add spices so you know you could add things like black pepper cinnamon and ginger which are actually ingredients of my grandmother’s chai tea recipe but they’re great to kind of liven things up also things like saffron which can be added it’s a great aromatic it can be added to a roto or adding you know things like Rosemary and Sage to a roasted to roasted veggies can help liven things up for you and maybe because what you’re trying to do is feel more alert and um you know feel feel more energy as well what would you say is like the best breakfast if you want to start the day right so I actually love uh either something like a chia pudding or you know chia pudding a little bit of coconut milk and topped with um lots of different nuts my favorite go-to nuts that are great brain foods are either hazelnuts of macademia and 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 uh set out your little Chia puddings and you have them ready 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 for people and this is where fiber is your friend um so adding in fiber rich foods that you get from you know vegetables um certain berries uh beans nuts seeds and legumes those help to sort of even out your um your blood sugar levels because they break down more slowly in the body but it’s also important to know things to avoid when you’re feeling anxious and what I like to remind people about here is that there’s sometimes hidden sources of caffeine that we don’t think about um such as you know sodas that have caffeine or other Beverages and then things like um you know chocolate could have caffeine and um some over the counter headache pills as well so you want you want to try to avoid is if you’re feeling super anxious and you’re feeling stressed what if you’re feeling just down you don’t know what it is I don’t know whether it’s a funk or whatever and usually in those moments that’s when you go for the comfort food that really take you down the rabbit hole ex exactly it’s it’s it’s a long Rabbit Hole so so I I I like to suggest things that people can do right now you know adding Prebiotic or probiotic rich foods which are fermented foods um into your diet even right now can really help you and start to make a difference um but you know I ALS Al think the same thing with depression hold on Jenna I think that also knowing things to avoid becomes super important and here’s where I want people to know that there actually a lot of studies that show that sugar is associated quite profoundly with levels of depression and um things like you know nitrates which you find in processed Meats um are also uh linked to depression so maybe cut back on those foods and add back you know Prebiotic rich foods and probiotics which are usually fermented foods like AAR unsweetened and things like that like what what were the pre or Probiotic foods that are we can try so Prebiotic foods are like garlic leaks onions um you know different types of vegetables and these feed the good bugs in your gut and help and really help you Stave off symptoms um and then probiotics are usually usually a supplement but fermented foods um are rich in these active cultures and things like miso kimchi unsweetened cfir sauerkraut um kombucha are all good options for you so I think a lot of people are having a hard time sleeping some I used to drink chamomile tea before bed let’s talk about things that are good for sleep and then the benefits of chamomile tea absolutely so chamomile you know the great Aroma really helps us to de-stress and it’s well known I also have another tip about de-stressing which is turmeric with black pepper a pinch of black pepper and you can add it to a swop or smoothie and white turmeric with a pinch of black pepper it hits the high notes on so many conditions mental Wellness so that’s that’s one of my go-to great Dr na do thank you so much we appreciate you okay are you ready to feel your best yet if the answer is yes we’ve got some power foods to tell you about that can improve your overall health and wellness we’re talking about immunity sleep brain health all the things Max lugavere is a health and science journalist his recent book is called genius kit 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 always taking pills if we have a problem we’re not working the front end food as medicine is such a cool way to think about life right it is I mean yeah food is so powerful I mean with with every bite you take you are essentially either feeding or fighting disease and so I’m here to pres present some of what I think are the most powerful Foods available to most people in your average Supermarket mushrooms they’re all over the place yeah so mushrooms can actually be used to balance immune function to Foster better immunity so there are a few mechanisms here which are are still being elucid IMS Li typically pretty available they actually create antioxidants that we produce in our own bodies one of which is called glutathione it’s considered the mother of all antioxidants it helps to detox and reduce oxid which one is lion’s man this one so that’s oyster right yeah so we have is that lion man that’s not a lions man no Lions Man actually has like uh it has the consistency of crab fresh crab it’s really whatever this one is it’s really good I want to keep eating it here’s a tip actually you don’t want to rinse mushrooms you just want to you just want a little dirty cook them yeah eat them a little dirty with some nice uh butter or olive oil move on to Kiwi so here we’ve got kiwi kiwi can be used to promote better digestion and good sleep so we’re seeing clinical trials now two kiwi a day yeah actually in a head-to-head match against syum husk kiwi has been shown to to help uh reduce constipation which a lot of people suffer from and also yeah can can help fight constipation and also sleep two before bed should you skin on or off yeah I’m so glad you asked eat the kiwi with the skin because the skin contains more vitamin E I’ve never eaten a try it people think that it’s weird but it’s that really tart and delicious you like it it’s not bad I don’t know that I could force my kids to eat wow it’s good right but it balances out the sweet but what what if the kid done eat it is it okay the middle stuff yeah the middle is great too the middle is great too let’s get to these fruits okay so here we have brain foods so these foods are loaded with compounds called FL oids 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 flavonoids they’ve been shown to boost bdnf in the blood which is a Miracle Grow protein that actually helps to support healthy neurons bdnf it’s called bdnf yeah we produce it in our muscles when we work out one of the reasons why exercise is so great but this has actually been shown to boost it so you never know an apple a day might keep the neurologist away doesn’t matter red or green whatever no it doesn’t matter High flavonoid Foods okay let’s go to strawberries and almonds yeah so these are anti-aging Foods strawberries are rich in a compound called fistin which is known as a senolytic so we have in our bodies all of us especially as we age uh cells called ccent cells okay that secrete pro-inflammatory compounds that can make make our skin look uh more aged and so these actually fight aging by helping to kill off those zombie cells yeah you can actually thank you zombie SKS and actually this is actually also very interesting strawberry leaves are rich in cafeic acid which is a very powerful antioxidant so eat the leavf so when you eat a strawberry the whole thing yeah I do and almonds are loaded with magnesium which 50% of Americans don’t consume adequate amounts of and magnesium can help fight DNA damage this is crazy okay hit us with the last one okay so here we’ve got dark chocolate and coffee so this I mean people are probably at home rejoicing I am loaded with compounds called flavanols when you buy dark chocolate you want to make sure that the cacao percentage is high and it’s not it hasn’t been processed with Alkali also known as Dutch processed which greatly degrades the health quality of the chocolate and then from a uh from the standpoint of coffee coffee’s long been associated with better cardiovascular health reduced risk for Alzheimer’s disease and other neurod degenerative conditions and we now know that there that caffeine actually can help promote better lipids in the blood so better like uh healthier cholesterol levels wow [Music] [Applause] oh [Music] [Applause] [Music] what [Music] [Applause] [Music] oh [Music] [Applause] [Music] [Applause] [Music] [Music] welcome back it is superfood Friday today nutritionist Joy Bower is back and this week she has not one not two but three surprising superfoods that could help boost brain power and enhance your memory this this is exciting first of all the role that food plays in terms of our our memory in terms of our brain health and all that 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 it’s all good and I’m going to feature three 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 fruits and vegetables number one and they get their blue color from something called anthocyanin that’s the name of the antioxidant and we know that that helps to boost brain power there’s actually even a Harvard study that shows if 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 you could throw them in pancake batter and muffin batter on your oatmeal but this is my favorite way classic peanut butter and jelly sandwich swap out the sugary jam and just put whole blueberries and this is so fun for your kids no they stick because of the peanut butter and then um for kids you can make a Tic Tac Toe board this is like the ultimate pre-exam morning breakfast love a great idea so cocoa powder is the next superfood cocoa powder is like the king of dark chocolate because it’s a 100% dark chocolate and they contain something called flavanol it’s another type of antioxidant that we know can keep your blood vessels healthy and elastic 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 more nutrients so what I’m going to show you that you can do is add it’s not sweet cocoa powder is not sweet and indulgent like dark chocolate but you can do a lot of things with it if you take some and you mix it into this is just a vanilla lowfat two ingredients and you’ve now made a brain boosting chocolate PUD my kids will just think they’re having chocolate pudding really tell them it’s chocolate pudding really wow it’s not good two ingredients easier than that this is the most surprising superfood to me coffee coffee Al every single week we are hearing more and more studies 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 alert it wakes you up but it’s a combination of the caffeine and the antioxidants within coffee that could help boost brain power and that’s really good news CU a lot of people are caffeine sensitive so that means decaf gives you these Health perks as well and all you need is about a half a cup to four cups a day to reap these benefits so you’re making a breakfast uh cookie I developed I’m calling this myus I’m so excited about these cookies these are brain boosting breakfast coffee cookies this exclusive to The Today Show just to the to show I’m going to put them on Instagram and I’m going to put them on our website so for the dry ingredients it’s um whole grain flour we have cocoa powder some cinnamon and we have a little bit of uh baking powder and some salt and some salt kosher salt now I’m adding instant coffee boom right into the batter we’re going to mix so I thought that was connected to this but no this is just instant coffee this is just instant coffee you could also use finely powdered regular coffee as well but it’s easy to buy the Instant Mix this up yeah so the wet ingredients are a lot usual breakfast foods I have Greek yogurt I have eggs I have mashed banana and a little bit of honey you mix these two things in then you fold in your blueberries cuz all three superfoods are in here go taste a cookie see what you think and then a little bit of chocolate chips each cookie is only 80 calories and comes packed with protein and fiber so you could have three with a cup of coffee for breakfast fantastic cookies for breakfast for these recipes go to today.com health and we’ll be right back right [Music] [Applause] [Music] [Applause] [Music] he [Music] [Music] [Applause] [Music] w [Music] [Applause] [Music] we’re going to tell you about five foods to add to your diet to help improve memory energy levels and sleep Dr Taz baa is an integrative Wellness physician and host of the Superwoman Wellness podcast but this is for everybody Dr has good morning good morning so you’re saying before we get to it that that if you start incorporating these into your diet you’ll see results relatively quickly the beauty about kind of getting your diet right is usually within 3 weeks you can see a change and it can be as quiet as you have more sleep and you have more energy to let like you’re on and you’re focused and ready to go wow what is about these foods that we’re going to look at here what is about these particular foods and and other items that give the brain that boost well what why we have picked these Foods is because we call them superfoods they just have a ton of nutrients for every serving so they’re s they’re efficient right so if you’re trying to get these nutrients in this is an efficient way to do it to keep your brain and your energy superpowered all right our first super ingredient is magnesium where do we find that so magnesium I always call the miracle micronutrient it helps us with sleep it helps come down it helps balance serotonin believe it or not dark chocolate is going to be one of our best sources an ounce of it has about 64 milligrams of magnesium in it legumes are great they come in at about 70 milligram a tablespoon of flax which you see right here at about 40 avocado also has magnesium but less than the dark chocolate so you you have this recipe these little balls what are in those then so it’s a lot of cacao which has a lot of the magnesium and the antioxidants in it almond butter for the healthy fats flax seeds mix it up together super easy has a little bit of oat too little dark chocolate little dark chocolate in there so yum and not too much calories either not too many calories you have a cholate CRA go for it let’s talk collagen here because collagen you say it’s actually naturally occurring in our bodies we all have it we’ve all got collagen it’s naturally occurring we know it for skin and H hair and overall health but it actually helps support the gut lining helping us to absorb the nutrients so so many people are eating healthy but they’re not absorbing what they’re eating collagen comes in and helps us with that helps the brain help helps energy it’s in a lot of naturally occurring proteins so we’ve got salmon here for example and chicken you know these are things that are a great way to get salmon it this looks like chicken stock how would you use it this is bone broth some people will just drink bone broth and get a great source of colg and if you’re if you’re vegetarian you can get some collagen from your vegetables as well it’s just that we get a lot more through our proteins and through our bone these are cruciferous can you only get the collagen from cruciferous no you can get it from other vegetables as well it’s just not as dense all right this is a new one on me choline what is that why is it good soine I feel like doesn’t get enough press and I’m so glad we’re talking about it today so choline actually is a nutrient that comes in and coats all our nerves so it helps us with learning with memory with focus and we really want to get choline in our diet so choline is naturally found in eggs eggs are one of the best sources but you’ve got to eat the egg yolk the yolk has the Coline has about 140 milligrams we’ve got mushrooms and burger here which one do you think has more choline mushrooms mushrooms you guys win good job so mushrooms actually have more Coline eggs would you have to eat or mushrooms like what’s a serving to get enough choline any given day so just this is the beauty of eggs one full egg including the yolk we’ll do it you need a cup of mushrooms you actually need two burgers to get the CO I love mushrooms and eggs I guess mushroom burger this is something I’ve never heard of oh ghee I’ve heard of this it’s like butter or something ghee is uh it’s like butter that’s a great way to think about it is clar ified butter it’s been used in eastern systems of medicine for a really long time and it’s been used as a healing fat and the reason is is because ghee actually has less lactose less casine so if you’ve got somebody that’s Dairy intolerant can’t tolerate that stuff they can usually tolerate ghee very well but the secret superfood ingredient here is MCT your medium chain triglycerides that helps the brain it helps the gut it balances everything living down here in the gut and that is really the PowerHouse the source of our energy so if we’re not getting some of these healthy fats in that’s one of the biggest reasons I see brain and energy start to go down how do you get ghee in your diet I’m not looking to a big old we don’t want you and we don’t want you to do that put toast you can put it on toast literally all you need is about a quarter to a half of a te that 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 it as well so you can use it as butter exactly [Music] [Music] Good Friday morning it is getaway day Memorial Day weekend is upon us and the rush is on it’s May 24th this is today Holiday Road tens of millions of Americans are hopping in their cars and catching flights it’s pretty busy celebrating the unofficial start of summer but Mother Nature is threatening to throw a wrench in travel plans we’re tracking all of it bubbling over a new round of protests erupting on college campuses police again clashing with Pro Palestinian demonstrators at UCLA well