Now,
I'm excited because our first guest actually says you don't have
to eat a restrictive diet to live a healthier longer life.
I could tell we were gonna be friends. His new cookbook. The power five.
Doctor Michael
Rua
explains how five basic foods can help extend your life by years.
So, thank you so much for joining
us.
Welcome to the show. Thanks for having me.
So wait five foods so we can live longer, healthier better.
That sounds a little too good to be true. What are these five foods? Ok.
So the Power five are the foods that
are associated with living a longer healthier life.
Unfortunately, we don't eat enough of these.
When you look around the world, people don't eat enough of these foods.
And that's a shame because they're associated with
lower risk of death from cardiovascular disease,
diabetes.
They can help prevent cancer when we look around the world and
we see people who fill their plates mostly with these five foods.
They're the people that live the longest.
So I want everyone watching to eat more of these five foods.
They're fruits and vegetables, nuts and seeds, whole grains, beans and fish.
And if you, I read that list and you're saying I don't really like
vegetables. I don't want to eat those things. That's why I wrote this book.
I wrote this book because I love food.
I love cooking and these things can be absolutely delicious.
So I spent years developing these recipes so that
even people who say I don't want vegetables,
I don't like beans will want to eat them day again and again and again, every day.
Ok. And what about the timing of when we're eating?
So I wrote another book called What To Eat when
You want more, we can talk about that.
But really, you know, when you eat is important too,
it's also important for your longevity.
It all has to do with our circadian rhythm and our metabolism,
our metabolism changes throughout the day based on our body's
clock and it is actually set up to get things
ready to do the right thing at the right time and to eat more early and eat less later.
This is actually where the idea of intermittent fasting,
but most people are doing it wrong.
They're doing it upside down because we should be eating
breakfast and lunch as our biggest meals of the day
and dinner is the smallest and then having a fast between about 12
hours or more between dinner and your next meal the next day.
So
people are doing usually the opposite of
more eat more early and eat fast later is the idea.
Well, if any of these were our meals, tell us about this first one.
Yeah. So let me start over here because we'll go from light to heavier. So this
is what I call a pink fennel salad.
This is a great dish to make for the holidays or really,
any time of year it adds a lot of color.
Your
table. It's also great if you're going to a, uh, Barbie based
pot luck.
Right.
It's made with fennel, uh, raw beets, which maybe is a little unusual oranges.
Walnuts cement. Just some simple olive oil
drizzle. It just some, just some great olive oil, a little bit of
flavor out too. And I like the crunch that the beets give it too. That's right.
It's crunchy and it's refreshing and it just happens
to actually be good for your blood pressure.
Oh, all right. Now, this is beans, but it's cooked differently.
One of my favorites. Oh, thank you.
This is one of my favorite dishes from the cookbook. I love making this for a crowd
if you're cooking for the holidays or if you
have vegetarians coming over and you need to make something
I would recommend making this. Now, what kind of bean is that?
This is called a Royal Corona bean. It's a big meaty bean.
It's really creamy, really delicious. You can.
Yeah, I was gonna say it's, it's creamy. It, it feels like it's gonna fill you up like
a
Yeah, it's a great bean. You could use chickpeas from a can if you want.
But I love this bean because of that
curiousness of its texture. Uh
But yeah,
if you're gonna make this for your vegetarian guests make extra
is my warning to you because everyone's gonna wanna eat it
and it's gonna go away
fast.
No, this is the simplest.
It's just
look in the book.
Yeah. Some jalapenos, garlic canned tomatoes.
These beans you put in the oven and you drizzle it with tahini which makes it extra,
extra
creamy. No dairy. It's great. So
that good
and last
but not. And then this is something I think that's a really simple dish. But
I think it looks a little sophisticated
but it's really easy. It's just basically a butternut squash,
you peeled and cut in half and then coated with a spicy nut butter.
I like to use. You can use whatever you want. I
like,
I like to use like a mixed nut butter.
I
wonder
what it was. It looked like jelly
on
top
or something. And then I mix in some haris
or some chili crisp. So it's like
a little spicy and then actually soft
and you just put uh you put it on there, you roast it in the oven
and takes about 30 minutes and you've got this dish again.
It's really simple but looks like it took you a long time.
So if people
are to
it. Oh, really?
If people are having, uh, you know, friends and family over for the holidays,
what do you suggest?
These are the things
I
would,
this is a great side dish. This feels like a great Maine.
The fennel salad is a great starter. Again. It's like light and refreshing.
This is,
this is a little more meaty and substantial and this feels like the holidays,
but start with the heavier stuff in the morning and then lighter throughout the day.
That's right. When you're eating with your circadian rhythm.
That's the, that's the way to go. Ok, great tips. Thank you.
Yeah.
Thank you so
much. Thank you.
All right.
Well, if you celebrate Christmas, you know,
decorating a tree is one of the most exciting parts of the holidays,
not just for the kids.
That's right.
So I met up with an expert who showed how simple ways to
trim your tree and deck your hall and you'll feel like a pro.