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Victoria Musheff: Bye.


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Victoria Musheff: Wait for me. See you, thank you. Go ahead, Liz. Thanks for coming and doing this.


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Victoria Musheff: Well, thank you.


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Victoria Musheff: Welcome, everyone.


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Victoria Musheff: My name is Steve Wayne Scott, I'm a member of the Emeritus College, Professor of Emeritus Political Science and Director of the Honors College, and it's my privilege


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Victoria Musheff: to introduce Mark Kondroski today.


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Victoria Musheff: She's an emeritus Professor with the Food Science, Food, Nutrition, and Packaging Sciences Department, and a Certified Culinary educator with the American Culinary Federation.


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Victoria Musheff: Over many years as a registered dietitian, Marge has worked with the Clemson Free Clinic Produce Prescription Project to nutrition students.


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Victoria Musheff: She's been meaningful food science seniors in developing healthy new food and beverages, which in national competition are consistently comprehend.


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Victoria Musheff: Marge is a member of the America's College Advisory Board and co-chair of the Wellness Committee.


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Victoria Musheff: And with her is the Charlotte Opera.


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Victoria Musheff: She's a graduate student, PhD student in Food, Nutrition, and Culinary Sciences.


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Victoria Musheff: She's earned a Bachelor of Nectaropathy and Humility Sciences degree from her home country of Nepal.


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Victoria Musheff: Where she had 3 years' experience as a residential medical healthcare officer.


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Victoria Musheff: During this presentation, Machawa will elaborate on the connection between naturopathic, diet, yoga, and daily movement for health and emboldened years.


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Victoria Musheff: Welcome.


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Victoria Musheff: We're going to do this together. Thank you, Steve, that was wonderful, and welcome everybody who's here at the Emeritus College setting with us, and those of you who are in Zoom land, we're really happy that you're able to join us, and look forward to your questions, so we'll keep this very informal.


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Victoria Musheff: And I just want to say that the idea of having a speaker with me may be a little bit unique, but I am teaching a graduate course this semester called Nutrition Education for the Public.


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Victoria Musheff: And we have 9 students who are graduate students, most of them will finish in the spring semester. And over the last couple weeks, we've traveled to various places providing nutrition education for the public, which is ideal for the setting that we've been asked to do today.


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Victoria Musheff: Last Friday, I found myself at Walla Holla Middle School doing a presentation with a student on


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Victoria Musheff: Sustainability and composting.


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Victoria Musheff: I brought the worms for that presentation.


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Victoria Musheff: Two days ago, I was at Wren High School in Easley with a student from the class, presenting to a Foods 2 class of 30 students on healthy eating for teens, and we made


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Victoria Musheff: you'll be… I'll make you hungry. We made a strawberry banana yogurt smoothie. It was wonderful.


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Victoria Musheff: didn't quite fit into this meeting today, though, so we… we have an expert on holistic eating. Good for you! Vegetarian eating, and I appreciate Steve's introduction.


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Victoria Musheff: About naturopathic medicine, because we all go to the doctor, we respect our conventional medicine and our approaches here that we're familiar with.


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Victoria Musheff: But then there's also a third, osteopathic medicine that we're hearing so much about in this country, and finding in our clinics and in our doctors' offices a commonly an osteopathic resident or person who works with the team. So, we're here today sort of to talk about


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Victoria Musheff: Healthy eating, health, And however you…


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Victoria Musheff: prescribe and find it delivered to you that works for you, is what we want to talk about. So, some of what we mentioned today might seem a little bit unusual.


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Victoria Musheff: Or…


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Victoria Musheff: finding your own way to combine some of these ideas that we share may not be so unusual. So it's a pleasure for me to work here today with Achala, and really what we're talking about, if we can… is the same advance?


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Victoria Musheff: Gross.


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Victoria Musheff: Is healthy eating, and we can advance to the next slide.


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Victoria Musheff: And the question that… oops… the question… question that we have… into Quebec.


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Victoria Musheff: You're getting there. Okay. Is how. How can we eat healthy as we age? And it was really fun for me to sit here in the room and hear from a few of our participants about what they've been doing lately.


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Victoria Musheff: From looking at a very, specific kind of lunch pattern, or smoothies for breakfast.


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Victoria Musheff: Whatever works for us is really what we're all about. So we're going to do a little bit of unique


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Victoria Musheff: programming today. We're going to talk a little bit, we're going to ask questions from you, we have brought some really healthy snacks, so those in Zoom land, you're not gonna get the fresh fruit, or the whole wheat pasta salad, or the trail mix made with unsalted pretzels.


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Victoria Musheff: popcorn and SunChips, some of the more healthy snack foods, which now some of the participants are going to get up and go over and help themselves. And Chocolate is going to show us a mung bean salad.


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Victoria Musheff: And have everybody given the opportunity to taste it, which, without salt, but with many different seasonings, spices, and unsweetened coconut.


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Victoria Musheff: is delicious. So I hope you will receive this recipe and be able to try it on your own.


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Victoria Musheff: So, the next slide.


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Victoria Musheff: I do want to introduce, and I think this is really important for you to see why my credentials really match up very well with what you're going to see from our speaker here, who has a bachelor's in naturopathy and yoga. That's her degree in Nepal.


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Victoria Musheff: the country of Nepal.


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Victoria Musheff: She was, most recently, before moving to Clemson, a residential medical director at a naturopathy hospital, which we've talked about extensively, quite different than the primary care or the hospitalization care that we see here in this country.


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Victoria Musheff: She is currently in our department, as we mentioned, and very interested in medical dietetics and human nutrition, but engaged at this point mostly in research with some of our faculty in the nutrition department.


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Victoria Musheff: We're here to talk about us in the room and you on Zoom. We are aging, but we're great.


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Victoria Musheff: We're healthy, we enjoy snacks.


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Victoria Musheff: Our teeth work, we can get out there, so we're gonna really move along and just touch on some of what you already know in terms of that.


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Victoria Musheff: I would just like to introduce the fact that through the wellness series for the entire year that you've been part of, and will continue for many months to come here at the Emeritus College.


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Victoria Musheff: We really have a chance to look at the eight dimensions that relate to our health, and I'm just going to list them. Think about your environment, from home, to your transport, to your neighborhoods.


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Victoria Musheff: your physical abilities, physical limitations in general, which I include nutrition as part of that.


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Victoria Musheff: our financial stability, socialization, which we talk about quite a bit in Emeritus College, our spiritual, or our chance to really reflect, and what we do in terms of our free time, or our reputation.


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Victoria Musheff: I really want to say, and I'm gonna read this…


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Victoria Musheff: Individuals who consider their aging as a negative season of life tend to feel more stress.


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Victoria Musheff: And choose less healthy options.


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Victoria Musheff: And sit around a lot. But we want at the Emeritus College that aging should exude positivism. It's the season of life that we are healthy and vibrant and active.


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Victoria Musheff: So this healthcare transformation has centered around a shift from being ill-focused…


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Victoria Musheff: and a care model to a paradigm of wellness, which is what Chola has worked on in Nepal at the healthcare facility that she was the director.


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Victoria Musheff: Thank you.


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Victoria Musheff: As a take-home message, and we hope to repeat this at the end, if you remember this from our conversation today.


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Victoria Musheff: Eating foods that look beautiful, that satisfy you, and have lots of nutrition in them, but avoiding, when we can, empty calorie foods.


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Victoria Musheff: And so we're asking you to consider picking foods and beverages that have less than 5 grams of sugar per serving.


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Victoria Musheff: So when we look at labels, which we can do a few of at the end of this session, and or have


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Victoria Musheff: Some contribution of fiber, which we won't go into a whole lot, but at least or more… more than or at least 5 grams of fiber per serving.


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Victoria Musheff: So consider that throughout all of the conversation we have this morning.


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Victoria Musheff: the work that I've done at Clemson over the years has really very much covered and continued to be around cooking. I think you all know that I was responsible for about 15 years or more


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Victoria Musheff: for the healthy new product development in foods and beverages in the department. We competed in competitions every year, and proudly to say that Clemson


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Victoria Musheff: always won. Usually first, but at least second or third at some of the national competitions, because our bonus


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Victoria Musheff: for the students was don't just create a new trendy food, or snack, or refrigerated product, but make it healthy. So we always have a healthy aura, whatever that meant.


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Victoria Musheff: to the timing or the student base. So, we always talk about cooking, and at the university, we spend quite a bit of time discussing saturated fat, which, if you were in the room, you would have a chance to see the vials of fat that we have that represent different foods, and we can look at those.


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Victoria Musheff: Surprisingly, how much lipid or fat is in traditional servings of foods.


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Victoria Musheff: that is invisible, so we don't really see it or taste it, but it's there. So we can look at some of those models, and we can bring these back and even lead them here at the Emeritus for others to use on various days when they visit the Emeritus College. Because really, when we talk about what's important, fat is important.


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Victoria Musheff: Fiber is important, and try and really stay hydrated.


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Victoria Musheff: So sodium is another issue. We do have vials of sodium, and can you guess how much sodium or salt is in different foods? Studies have been done when registered dietitians can't guess how much salt has been pumped into food products.


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Victoria Musheff: So, when you buy anything that has already been semi-processed or ultra-processed, we are now reading much more about the amount of sodium and the amount of fat and the amount of sugar that are laced for flavor and consistency and shelf life into the products.


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Victoria Musheff: We often talk about sodium in ways that, if you follow a recipe and you want to double it or triple it, never add that amount of sodium, and it's just not necessary.


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Victoria Musheff: We'll talk about omega-3 fatty acids throughout.


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Victoria Musheff: And that's a good kind of fat. We talked about sardines, and walnuts, and salmon, and some of those food items.


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Victoria Musheff: Fiber can't be undersold.


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Victoria Musheff: I always say, when you go to the grocery store, fill the cart with fresh fruits and vegetables, or frozen, doesn't matter to me, but fruits and vegetables.


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Victoria Musheff: Whole grain products, such as a whole wheat pasta used in the pasta salad that you can sample today, or the Hmong vegan salad that we'll make later, but continue to really keep our attention to high fiber, and those are really just good reputation. Okay.


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Victoria Musheff: So, A'Challa's gonna talk a little bit about her world.


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Victoria Musheff: Hello everyone, I'm Bachala Bucharel. I am currently a graduate student at Gemson University, but before coming to the US, I was working as a naturopathy physician back home in Nepal, where I got a lot of chance to


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Victoria Musheff: Doing personal conversation and consultation for a lot of people, from a lot of background and a lot of medical conditions.


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Victoria Musheff: And we have successfully treated, or at least helped them feel better of their conditions through a holistic approach that includes a lot of nutrition. I say 70-30% of nutrition. It plays a huge role in our health condition and just normal, healthy body.


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Victoria Musheff: Yoga, exercise, acupuncture, hydrotherapy, and… like I said, nutrition, vegetarian eating plan, where we, avoid non-vegarian items.


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Victoria Musheff: I would like to talk a little about what we did, what would be a daily routine of the patients in the hospital. So, everybody who


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Victoria Musheff: who would come to us would have an outpatient section and inpatient section. So, whoever was in the hospital with us was residing in the hospital area.


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Victoria Musheff: they would wake up every day at 5 o'clock, which necessarily does not mean that you have to wake up at 5.


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Victoria Musheff: All of them have to wake up at 5, do their daily, routines, and then be at our yoga hall at 5.30, where they would do yoga with us. And we had,


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Victoria Musheff: other doctors and therape… Yeah, therapists who would… Do you do yogurt?


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Victoria Musheff: All their conditions, like, whatever medical conditions they had, they would guide them to feel better through yoga, because a little bit of movement all in the morning helps you be fresh, and


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Victoria Musheff: Energized throughout the day.


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Victoria Musheff: after that, they would go for a little shower or whatever, and then they would be back to our kitchen area. And, I think this concept is a little new. When I talked to Dr. Siri, we have a round kind of kitchen, and in the center of the kitchen is


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Victoria Musheff: Where food gets prepared, and we can actually watch how they are preparing and what they are preparing, and then they can take away the recipes.


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Victoria Musheff: After seeing there, so they kind of have a perfect diet. It might be a new concept for a lot of people here, but it comes from Indian philosophy, and it was initially practiced by yogis.


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Victoria Musheff: for their spiritual and mindful benefits. But it was then later practiced by a lot of people. Normally.


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Victoria Musheff: which is now not fully practiced, but in our hospital setups, naturopathy or Ayurveda hospitals, we still practice them. And before I came to the States, I kind of practiced them, like, wholeheartedly.


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Victoria Musheff: So, what we have is… the first thing we would have is, the salad that I'm gonna demonstrate to how you make it. After that, they would have a little bit of.


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Victoria Musheff: brunch, which would also include vegetarian diet. They would go for their treatments, their list.


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Victoria Musheff: Throughout the day, in the afternoon, and then also in the evening, they'll have treatments like hydrotherapy, acupuncture, physiotherapy, and all our space. And ending their day would always be with a prayer and, like, a gathering where they would worship or pray to the God that


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Victoria Musheff: Is helping us be alive and healthy. So that was the routine for the patients there, and


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Victoria Musheff: meeting a lot of people with their conditions, or a little better than them, would make them feel better and socialize, which is, I think, really important in terms of people who are aging slowly. Like, socializing, talking to other people will help you make… feel more better, since after retiring.


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Victoria Musheff: And after reaching to a certain age, we don't normally meet people like we used to in our, working


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Victoria Musheff: period of time.


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Victoria Musheff: So, from Western tradition, how we can incrementally move to our mindful practice is sort of what I will be talking today.


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Victoria Musheff: Modern Diet emphasizes on calories, nutrients, and convenience, which I've learned a lot after coming to the States. But this Arctic approach expands this to include mental calm and spiritual clarity. So it's all about balance of body and mind.


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Victoria Musheff: it focuses our state from what we eat, like, because it's all about convenience. What I've learned after coming here is, like, just get everything ready over the night, and then take it


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Victoria Musheff: for the breakfast or lunch of the day. It's all about convenience, but back home, what I practiced is have fresh food, have it after at least


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Victoria Musheff: Preparation work before 3 or 4 hours after the preparation. So…


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Victoria Musheff: I want to shift your focus a little from what we're eating to why we are eating.


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Victoria Musheff: So health is harmony and not restriction, and I don't want you to think that I am kind of telling you to all of this, but I just want you to take something from today, so you can include in your daily practices that will make you feel healthy and


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Victoria Musheff: depending on your side. And the time, any questions? Do you have any questions?


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Victoria Musheff: I want to ask a quick thought. Does anybody have any questions that they'd like to ask at this point? Online? Anybody at all? What is hydrotherapy? Hydrotherapy involves all the treatments with water.


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Victoria Musheff: So, is…


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Victoria Musheff: You've done a lot of sauna, I'm sure, sauna bar, skin bath, jacuzzi, what we think normal jacuzzi, homework, anything, is a treatment that we use a lot in our patients with certain conditions. Just a normal heat bath. If you, suppose, have a back pain, I'm not talking about normal conditions, but


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Victoria Musheff: Just a simple back pain, or just a simple…


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Victoria Musheff: Abdominal pain, you can just… for abdominal pain, you can do warm water, salt clothes.


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Victoria Musheff: on a stomach, which seems really simple, but it has a lot of benefits. So, all the simple things, home remedies, because naturopathy is all about lifestyle changes, and it does not necessarily be… have to be, like, fancy or something.


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Victoria Musheff: To sound super, really, like, crude, so…


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Victoria Musheff: So, it's all a basic, simple thing that our ancestors were following, and now, because


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Victoria Musheff: we want everything so quick. We don't want to, give our body time to heal itself. We just want some tablets and medicines, so it can suppress our symptoms, but naturopathy is all about letting the body to heal itself, because our body has that power. Because there was a time when there were no hospitals. I'm not talking about, I mean, some medicine is bad. No, we all have to take it together.


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Victoria Musheff: But naturopathy allows your body to revive its vital power within.


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Victoria Musheff: That's great, thanks.


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Victoria Musheff: So, we'll talk a lot about subject dye today.


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Victoria Musheff: And that's a new word, that's new for… wasn't good for me. Were you over an exotic diet before? No, never. No, no. No, I haven't.


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Victoria Musheff: Okay, so what's…


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Victoria Musheff: Like I said earlier, it comes from Indian philosophy, and it was practiced by yogis and… who were into spirituality before to help their body and mind relax and have a balance between them. But later it was practiced by a lot of people after seeing the benefits that it gives.


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Victoria Musheff: So, it has a plate of fruits and vegetables, whole grains, legumes, nuts, and dairy.


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Victoria Musheff: In fruits, what we emphasize is it should always be fresh, seasonal, and reasonable.


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Victoria Musheff: The reason I say reasonable, like, from the surrounding is because when we grow, our body adapts the temperature and environment of that particular area, and it's best for our body if we consume fruits, vegetables, and everything that's from your own area. Now, that doesn't necessarily mean you should not have anything that comes from outside. Of course, we can't grow everything.


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Victoria Musheff: It plays, but… You can always have things that are


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Victoria Musheff: Around local… in your area, and then go for others. But we agreed that frozen vegetables, frozen fruits, have a


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Victoria Musheff: fit today. They fit in. Just as you've learned about the DASH diet, developing approaches to stop hypertension.


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Victoria Musheff: dash, or the Mediterranean. Have you ever heard of the Mediterranean approach? Yes. It's much like this. Yes. So we find much commonality, although everything she'll talk about is vegetarian, and we're here together to say small amounts


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Victoria Musheff: of other protein items, and we'll talk about protein. So protein is really important. We want to emphasize that off the bat. But this is similar to some of what we teach, just a little more


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Victoria Musheff: severe. Yes. Yeah, like Dr. C said, I'm not saying no to frozen vegetables, because


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Victoria Musheff: when they freeze the vegetables, they are on their optimum, delicacy and whiteness, so if they're frozen and if it's kept care of properly, then you can always have them, because I've started having them when I'm 25.


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Victoria Musheff: Oh, my freezer is full of them. So, whole grains,


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Victoria Musheff: if you notice, we eat a lot of, items that comes from grains everywhere, but what I wanted to fiber here is try to look for items that has not removed the outer coating, or whatever grains you take, so you still have the fiber in it, and it's not just…


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Victoria Musheff: Great. Like, we call that bran. Bran, yes. Eat the brand. Yeah, I want you to make sure, if you can, just go for things that are whole. Whole grain.


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Victoria Musheff: Whole grains. And legumes, like beans, lentils, beans, soybeans, like, a lot of protein sources for vegetarian people comes from, whole grains and legumes. Right. And nuts and dairy,


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Victoria Musheff: While nowadays people argue that dye is not so good as before, because in ancient times, there were cow and, cattle that would have threads and…


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Victoria Musheff: Grasses that were not, best controlled, like…


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Victoria Musheff: Without the insecticides and pesticides, but because now, in our modern days.


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Victoria Musheff: Even the cadules cannot have fresh, so what comes from them? That's an arguable statement, but if you can, then just go for grass-raised and grass-filled cows, or anything that


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Victoria Musheff: give some milk or the producers from them.


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Victoria Musheff: So, whenever you're having nuts like almond, raisins, and all of them, try to soak them overnight so it gives its optimal benefits to you for all the macronutrients and micronutrients it provides to you. Can you clarify that? What are you saying? Soak? What? Nuts?


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Victoria Musheff: Almonds. You would soak almonds. See, I don't understand that part, but you would soak almonds. Nuts. And raisins. And raisins.


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Victoria Musheff: Because it gives you more benefit.


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Victoria Musheff: Rather, more soaking. Okay, well, and these are things we're just discussing, but we don't need to go home and do all this. I am ready to soak raises right away.


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Victoria Musheff: benefits of holistic times. Since everything is


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Victoria Musheff: stressed and seasonal. It improves your digest digestion and metabolism, because we're not necessarily having processed food and


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Victoria Musheff: Foods that are, not… Chris.


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Victoria Musheff: It reduces inflammation and betters our metabolic markers, like, see, the fruits we're having.


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Victoria Musheff: The myth of clarity and calmness, and he wants to balance it gives.


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Victoria Musheff: the spiritual and mindful benefits, and all, like I said earlier, that, if we're having all that is best produced, we automatically reduce the intake of processed and unhealthy foods.


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Victoria Musheff: So this is what a sapiq plate looks like, and this is what, a lot of patients in our naturopathy hospital settings, unless they have any particular conditions who cannot have any particular items from this plate, they're given some other diet.


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Victoria Musheff: they normally ate this, and I would… I would, tell you what this plate has.


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Victoria Musheff: So the white thing you see in there is a rice, and that's not white rice, that's brown rice.


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Victoria Musheff: Just on the right of that, the yellow thing, that's boiled cabbage with a little bit of turmeric and a little bit of salt. That's why it looks yellow. Above that, there's buttermilk.


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Victoria Musheff: With curry leaves, a little bit of cumin powder, and a little bit of paper.


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Victoria Musheff: About that is lentil soap. Yeah, lentil soap.


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Victoria Musheff: And on the left of that is porridge that was made of rice boiled in whole milk, like, a milk that comes from cow. And you call that porridge? Yes. Okay.


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Victoria Musheff: Is that, like, tapioca, or totally different?


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Victoria Musheff: A similar type to yoga. Yes.


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Victoria Musheff: And it's garnished with almond and raisins. On the left of that is a soup made out of tomato.


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Victoria Musheff: Onion, garlic, And it's seasoned with coriander leaves. And below that is curled, which was heated.


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Victoria Musheff: And so, first we sort them in a little bit of mustard, we put a little bit of coriander and seasonings, whatever we prefer, and then we put the curd so it looks something like yellowish.


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Victoria Musheff: And below that, the red thing is…


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Victoria Musheff: ripe mango, which is dipped in a lot of seasonings. And then below that is Banana?


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Victoria Musheff: with a little bit of, raisin in the side. So this is what a bread looks like, and, in the middle, that's, bread.


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Victoria Musheff: Which is grungy.


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Victoria Musheff: So… Normally, we eat this bed in hospital, and I used to have this back home.


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Victoria Musheff: Yes.


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Victoria Musheff: So the calorie value is…


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Victoria Musheff: pretty low overall. Yes, but it gives a lot of, fibers, carbohydrate, protein, not necessarily… we can argue on this that a protein content is lesser than what we need to have, and we can come to that later.


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Victoria Musheff: So yeah, this is what the brain looks like.


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Victoria Musheff: Now we're moving slightly to yoga, because if we're…


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Victoria Musheff: Living a healthy life. If we want to live a healthy life, then our inner balance and moment is crucial.


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Victoria Musheff: Yoga enhances digestion, flexibility, and circulation of blood throughout the body. It reduces stress and balances hormones.


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Victoria Musheff: It complements sarptic diet because it promotes mindfulness and discipline.


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Victoria Musheff: If anybody… I don't think, as we is, it is so,


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Victoria Musheff: easy for us to do a lot of poses, but you guys, not just about poses that are hard and space. You can always just move your body, and it's so well. And that's what you mean, movement, movement. Moving our body.


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Victoria Musheff: Key poses, if we still have, our body that supports us doing something, if we don't have any, back condition, or our body is still fine, we can always go for Surya Namaskaya, you can always find it in YouTube, or you can read through it.


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Victoria Musheff: Sudinamoscata is one of the… most practiced yogic, poses. That includes Almost all of the…


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Victoria Musheff: movement for the body, it moves from your hands to the toes. So, the Surana Mascara with 3 to 4 rounds, it will give you what your body needs.


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Victoria Musheff: We should always pair yoga with prana ima for a complete wellness practice, and


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Victoria Musheff: By prana, we mean training exercises.


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Victoria Musheff: Normally, when we're sitting here, when we're talking, when we're doing our daily routine, we really do not focus on our breathing. Like, we don't even know we are breathing properly.


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Victoria Musheff: So, let's take a moment, whoever's watching us online, and who is present here, let's take a minute.


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Victoria Musheff: Put our hands on the knees, our face on the ground. Close your eyes.


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Victoria Musheff: And sift all of your focus and awareness to the breathing.


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Victoria Musheff: Inhale deeply.


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Victoria Musheff: And exhale completely.


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Victoria Musheff: Just focus on your inhibition and exhalation.


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Victoria Musheff: Prepute this for 3 to 4 times.


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Victoria Musheff: And you can see how your breathing pattern health changes.


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Victoria Musheff: How the pace of your breathing head changes.


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Victoria Musheff: And now your breathing looks and feels really normal, and you can feel the awareness in your body.


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Victoria Musheff: So this is a really basic thing, and vital for our survival, which we are kindly noting.


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Victoria Musheff: We are breathing in and out throughout the day, throughout our life, but we're not really breathing that important speech circuit.


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Victoria Musheff: By this practice, and by…


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Victoria Musheff: talking about Brahanaimo and the spreading exercise, is what I want to say to you, is focus on your internal awareness, rather than what's happening outside.


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Victoria Musheff: Giving what is to your external life, but don't forget what makes you you.


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Victoria Musheff: So, aerobic breathing purifies and energizes our body.


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Victoria Musheff: We have a lot of, types in prana and Madhavuki practice. Another one belong is something


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Victoria Musheff: we play with our muscles, so I'm just gonna demonstrate here. You can use whichever fingers you are comfortable with, but there is a mantra for this. We just pull two of our fingers, inner fingers, and then two of the outer fingers are out.


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Victoria Musheff: We put our thumb on our right nostril.


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Victoria Musheff: And then inhale through the left.


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Victoria Musheff: And close the left, and now exhale through the right. What we can exhale through left, the same way of going out through right, and then use this alternate.


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Victoria Musheff: And this… Has scientifically been proven to balance


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Victoria Musheff: Our breathing, and in hyperdensity cases, we have done scientific study, and our patients with hyperdense saw a tremendous benefit after practicing Analoma biloma for,


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Victoria Musheff: Would you… could you demonstrate that again if I change cameras so that people can actually see? Because I kind of lost it.


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Victoria Musheff: So, I'm gonna try to change cameras here, and let's see. If I, let me turn this camera…


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Victoria Musheff: toward you, maybe? Let's see how that…


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Victoria Musheff: That's better. And I just wonder if you would just slowly go through those steps so we catch it. I don't know, did it go too fast for you all a little bit?


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Victoria Musheff: I'm kind of slow.


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Victoria Musheff: So yeah, if you could just show those steps again, that would be great. And then people online in the video will see it.


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Victoria Musheff: Normally, it is better practiced with what mudra we normally practice with, so… foliar…


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Victoria Musheff: Second and third figure, and then the last two figures will be straight.


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Victoria Musheff: And thumbs. We'll illustrate also. Okay. Now, place your thumb and close your right nostril.


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Victoria Musheff: That's my left.


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Victoria Musheff: Does it matter? But normally, whenever we are practicing any healing, practices, we normally inhale through left first, and always end with right. It also has certain benefits.


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Victoria Musheff: I'm doing this. So, inhale through your left.


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Victoria Musheff: Close your left nostril.


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Victoria Musheff: And then exhale through the right.


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Victoria Musheff: Relax. And again, inhale through the right.


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Victoria Musheff: Close the right nostril, exhale through the left, and then inhale, inhale. Exist. Interesting. Very good, thank you. You have to think. Did you get it? It's right to left in.


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Victoria Musheff: But right… Left to right, right to left, left to right, right to left, yeah. And how much do you do then? How many times do you do that? Normally for 5 minutes, it gives you a lot of benefits, and you just get into it.


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Victoria Musheff: I probably don't suggest doing it while you're doing something else, or watching something else, because we want all of your awareness in your breathing and your body, but if you have anything else that's really important while watching TV or anything, it will still give you the free fit. Okay, great show.


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Victoria Musheff: And, why I said left and, right has benefit if we're starting from left and ending from right is because our left nostril,


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Victoria Musheff: resembles moon, and it has cooling properties, and our right, denoes the sun, and has heating properties. So, if any day you want to practice this, if you have headache that's not a migraine or, like, if it's not coming from any underlying pathological condition.


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Victoria Musheff: You can always cure your headache with a simple breathing practice, and that is just inhale through left, exhale through right. Only at this moment. Don't repeat right to left. It's just…


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Victoria Musheff: Lift.


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Victoria Musheff: And, like, is it for the land?


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Victoria Musheff: Inhale to lift.


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Victoria Musheff: Exhale through right. Again, inhale through left, exhale through right. You don't repeat it. Vice versa.


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Victoria Musheff: And Brahmili and Kabalgade are also other pranaimas that will practice. So, the benefits of practice and pranaima is, of course, it improves our oxygenation, hydration, and inner calm, like, you know.


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Victoria Musheff: experience right now.


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Victoria Musheff: And just 10 minutes daily can update you and key in.


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Victoria Musheff: That's probably me. There you go.


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Victoria Musheff: So, we'll come back again to start with time.


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Victoria Musheff: Once again, for just good, balanced eating, and add your protein when you want to. We want to make sure that we're clear about this. Yeah.


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Victoria Musheff: So…


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Victoria Musheff: Like I showed you earlier in the play, this also has something like that, but this is something practicable. Rice in mundal. Moon base is something you can get in Indian stores.


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Victoria Musheff: I'm not sure about local… Yeah, I didn't find it, yes.


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Victoria Musheff: Publix. You can always find these in Indian stores, if you want to have how it looks like, and I have… we have a recipe for preparation of that, also.


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Victoria Musheff: So, ghee and cumin, we can always have a vegetable stew on the side. Always have fruits.


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Victoria Musheff: When you're having certain things. But it can always, eaten as a snack, or… Let me snap.


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Victoria Musheff: horrible tea, which has


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Victoria Musheff: The seed is basil, but it is Indian kind of basil. Ginger, mint or lemon, or just cinnamon water.


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Victoria Musheff: And always eat food fresh, warm, and prepared with mindfulness.


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Victoria Musheff: So, I have a…


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Victoria Musheff: proposed daily meal plan for you, if you can practice this. Like how Dr. Siri told me earlier, you can always mix a little bit of non-veg dairy in whatever you have, because we don't want to, decrease your protein content for your body.


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Victoria Musheff: So, early morning, often waking, warm water with lemon, a few drops of honey, because it gently activates our radiation for… to prepare throughout the day.


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Victoria Musheff: Awesome snack, overnight soaked almond, raisins for mild sweetness and energy.


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Victoria Musheff: And this does not have to be the timings that we are getting here. This was back at this home, so I just…


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Victoria Musheff: Return the timings for that. You can have steamed vegetables and fresh good pal, warm porridge made from oats or milliots, or any other whole grains. You can cook it in milk or plant-based milk, and you can always season with


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Victoria Musheff: Spices of your choices.


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Victoria Musheff: Cobalt tea, it can be fennel, ginger, soy or basil. The cold one is limit coffee. We're not saying no to coffee, but you can always limit coffee if you're having other herbal drinks.


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Victoria Musheff: And coconut water, I showed you a lot here.


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Victoria Musheff: Might be. You might not get fresh overnight water, so you can always opt for. It will still give you benefit.


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Victoria Musheff: And go for fruit juice without sugar. I don't have sugar, because it always has a lot of silver content in the juice. And in fact, I was going to add, often when we talk in nutrition terms about fruit juice, we actually


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Victoria Musheff: We cut juice with water, because there's so much natural sugar in orange juice.


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Victoria Musheff: So, maybe a quarter orange juice and 3 quarters water, honestly, is what we would recommend. That's a little bit of a take. And spices, what do you… if I go to the grocery store and buy spices and bottles, do those really still have value, or how long do they last, or…


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Victoria Musheff: That's a general question. They're good, they're really good, but if you get any option of buying home.


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Victoria Musheff: spices, and then you can always get them home and then use a grinder to make fine recipe. That will give you more energy than just already prepared. While I'm not saying that.


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Victoria Musheff: the one we get in the grocery stores that are available has nestled properties, but it's still in its cool form, and then you clean. So I've brought, for the demo, I've brought coriander, and ginger, and cinnamon, and garlic powder from my kitchen pantry. I keep it away from the stove so that it's cool, dry area, and not pour it in some… a hot


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Victoria Musheff: Steaming pot, so it begins to, you know, have water molecules with the


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Victoria Musheff: powder. So, and then 6 months to a year. We don't want to keep it for 2 to 3 years, at most. Okay, that's helpful, thank you.


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Victoria Musheff: Yeah, and a handful of minutes, it was weird, and I tried.


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Victoria Musheff: For lunch, you can always offer brown rice, if you like having rice.


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Victoria Musheff: steamed or flatbread, which is made of whole wheat, or whole grains. You can always go for whole wheat noodles if you like.


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Victoria Musheff: Molda, or it's also called yellow lidel, so, this is light and easy, digestible, and also rich in protein.


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Victoria Musheff: Steamed vegetables like carrots, pumpkin, beans, whatever vegetables, like, of your choice, you can steam them, and just a little bit of seasoning will help you


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Victoria Musheff: How is benefit, rather than, cooking it in oil and all of that.


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Victoria Musheff: Small ball of fresh salad.


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Victoria Musheff: 1 tablespoon of ghee. If you don't have ghee, you can always go for butter on rice, which is optional because ghee adds on digestion.


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Victoria Musheff: Buttermilk, and for evening snack.


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Victoria Musheff: You can have fresh fruit, obviously, or raw milk with turmeric. So, can I just interject here? What do you all think about the flavor added to each of these items?


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Victoria Musheff: As we've talked about seasonings and herbs and combining flavors.


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Victoria Musheff: To me, it pops. It just has color, and a lot of just intensity.


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Victoria Musheff: I call it a flavor profile, but I wonder, as you're sitting here, if each of you had a plate like this, and we were going to have lunch when this meeting was over, what a different conversation we would have around the lunch table. I'm just thinking about our Western diet, you know, comparative. So, if we had a variety of items, rather than when I presented last week to the… or a couple days ago to the


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Victoria Musheff: easily, high school kids, we were talking about a Chick-fil-A sandwich, waffle fries, you know what I mean? Yeah. It's such a dichotomy of what you're presenting today.


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Victoria Musheff: think… and so we've got to find a middle ground. Maybe that's the point. The flavors, the enthusiasm to take time and be mindful, we all agree, is an excellent idea. Now, could you handle coming up with that many items for your lunch, or the people that you eat lunch with?


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Victoria Musheff: Could you imagine how different your day would be? I'm retired. I should be able to do this, but my husband and I don't even eat lunch at the same time, so I don't know what he's happened. But wouldn't it be odd and interesting to sit down and discuss these items and what we like and don't like?


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Victoria Musheff: Any questions? Are you able to find all the ingredients you need here locally in the Clemson area to maintain this diet?


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Victoria Musheff: I also have to tell you something that when I was back home, I used to practice this diet every day, since I came… and I was a vegetarian back then. After coming to the States, I started having eggs and chicken.


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Victoria Musheff: Alright. So, now you know that I'm not asking you to follow this, because I know it's not at all convenient for us living here, working from morning to the evening, until the night, and…


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Victoria Musheff: adhering to this diet. However, a little bit of soup. If I make a bean soup, I eat it for days. So if somebody makes lentil, bean, whatever at your house, put some ham in it, whatever. So you have a soup that you can pull out a cup. We don't need to eat, like.


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Victoria Musheff: two cups at once, but I think you're more of half a cup, just the flavor and whatever. So a little bit of soup, a little bit of salad, we all do that, that's not an uncommon thing.


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Victoria Musheff: But would we put a little bit of chicken, or fish, or tuna on a piece of bread with that? Sure. My husband would like a little bowl of soup and a half a sandwich. That's pretty common for him these days. Yes?


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Victoria Musheff: I'd like to ask a question about the memory.


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Victoria Musheff: I have tried it, In herbal tea, and it's just… gagging. Yeah. And I won't…


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Victoria Musheff: There are two things I won't put in my mouth.


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Victoria Musheff: One is milk, and one is blue cheese.


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Victoria Musheff: how can I incorporate turmeric in my diet that doesn't involve those two?


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Victoria Musheff: I wanna ask you how much of territory I have.


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Victoria Musheff: Oh.


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Victoria Musheff: You know, because of T, maybe… Half a teaspoon.


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Victoria Musheff: There we go. Normally, if we have a cup of milk, or tea, or tea, we just add a pinch of tea, and that's enough. Okay. Well, can I kind of put it on other foods, like… Sure. Beans or something? Okay.


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Victoria Musheff: Did you… did you not show up before in rice? Like, you can put it right in with a rice dish, right in with soup, right? Could be mixed with anything. Yes.


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Victoria Musheff: Are we supposed to have a…


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Victoria Musheff: an Indian friend who swears by a turmer. Well, you see it now, like, in Sam's Club, and, you know, our health benefits. Yeah, yeah, but people don't really know how to use it, I don't think, in terms of, like, you're talking about, or also for medicinal purposes. Like, there's no… that I'm aware of, at least last I checked, with the National Health


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Victoria Musheff: You know, sciences, you know, there's no research done on what is the appropriate


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Victoria Musheff: But for you, in your life back home, it's just a little bit that you added every day. Yeah, and so it just becomes a part of your diet, so I think it's a different approach altogether.


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Victoria Musheff: And coming back to your questions, I sometimes visit Greenville, there's a real store in Greenville, and I get a lot of items from there, and then whatever is, valuable in local stores, like Barbie's and Walmart here, I just make, my daily meals out of them. And I necessarily don't


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Victoria Musheff: prepare me every single day, or it's not fresh anymore, like it used to be back home, but I… I just try to make one meal a day that's fresh. But I am still trying to take a little bit off, put back home, and then


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Victoria Musheff: Most of the college students will say that leftovers are their friends. How old are you? Yeah.


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Victoria Musheff: So I can ask Natala to give you a sample plate for the whole day, instead of just saying, this is what we would do, showing you some of the beauty and the color, that's really what we're also trying to do, and the combinations, but you can substitute your little side salad and have a sandwich as you go through, but this is just beautifully presented.


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Victoria Musheff: Again, for dinner.


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Victoria Musheff: Steamed rice, mundal, and, cook with my spices. Steamed or solid vegetables.


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Victoria Musheff: So, so the mother, that's beans. So rice and… any beans. Maybe we like rice and beans, right? It's not a tough thing to…


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Victoria Musheff: Yep, and before bed, which is optional, but I personally recommend this, a cup of warm milk if you are not lactose intolerant, a pinch of cardamom or nutmeg, because it helps your body to relax and it stimulates sleeping, because normally what I've seen nowadays.


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Victoria Musheff: Even my anesthetics.


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Victoria Musheff: accounts do have this moment. So, if you can…


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Victoria Musheff: If it's practicable, just go over a cup of milk and try this instead of… if you are. Are you talking literally, Cuff, like, 8 ounces, or… Just a little bit, a little bit.


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Victoria Musheff: regardless of the arms, right?


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Victoria Musheff: So, now we've sort of come to hydration, and it's a topic that we must not miss.


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Victoria Musheff: Always opt for drinking half of water in ounces of water. By this, I mean if you are 160 average, you should at least drink 80 ozone water.


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Victoria Musheff: All the produce water-rich foods, like watermelon, orange, or cucumber, because even if you're not drinking water, you're still giving your body the hydration it needs.


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Victoria Musheff: Replenish electrolytes?


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Victoria Musheff: Electrolytes with coconut water, lime water, or bargain.


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Victoria Musheff: And always keep in mind what's on your plate and what portion of every, category of food you are having.


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Victoria Musheff: So, you should always opt for half a plate of fruits and vegetables, 1 fourth plate of whole grains, 1 fourth of routine, and you can


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Victoria Musheff: choose whatever foods you eat on a daily basis, but try to make sure you're including in your plate somehow looks like this portion guy. And, yeah, always prefer whole fruits over juices, because you still have the fiber in the whole fruit. After you make it juice, then you don't have the fiber anymore.


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Victoria Musheff: Okay, let me talk about this a little bit, so this was going to be my part. It was really important, as we team-taught this, to remind all of us, especially as seniors, that we need protein.


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Victoria Musheff: And if not, then we run the risk of losing muscle mass, sarcopenia, which is a real, true threat. So, it isn't in overdoing protein, it's in small amounts throughout the day.


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Victoria Musheff: So, we have learned that by adding a little bit of protein with every meal and every snack.


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Victoria Musheff: It's much more bioavailable, used by the body, and prevent, with exercise, with moving muscles.


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Victoria Musheff: that we can prevent some of this natural loss that we see so permeating in our society. So, we've talked a little bit about the protein in the beans that we've been identifying so far, and bean soup, and various ways to include those in salads.


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Victoria Musheff: But let's talk now just a little bit about the kind of protein that you're consuming at home, or would like to.


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Victoria Musheff: We mentioned smoothies before. The smoothie that I made at the high school included Greek.


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Victoria Musheff: non-fat yogurt, and 2% milk. So those were two sources of protein or dairy.


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Victoria Musheff: I don't know if there's people in the audience that have problems digesting or intolerance to milk, but there are other ways to reduce that problem with lactase, or we can talk about that individually. But that's an easy and go-to, pretty much perfect food.


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Victoria Musheff: The other kinds of proteins that we look for, of course, could be made from milk, so cheeses.


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Victoria Musheff: And not a lot, maybe an ounce or so at a time for a snack. But those kinds of servings are about 7 grams or so of protein in an ounce of cheese.


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Victoria Musheff: Same thing with milk, about 8 grams of…


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Victoria Musheff: protein in a glass of milk, or that half cup of yogurt. So, it's not that we need 200 grams the way some of the football players do, because I also have been doing some talks from the class to sports teams.


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Victoria Musheff: And we recognize that when we're very young and active and physically fit, we need more protein just to repair our tissue and our muscles and build new muscles. But at this age, as seniors, we're after maintaining and having integrity of our muscles.


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Victoria Musheff: So protein in the form of any kind of lean meat, poultry, fish, a few times a day, 2 to 3 ounces, is a good idea, but we're looking for about 60 or so grams for the day.


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Victoria Musheff: Unless there's some other problem. So, you can read on labels, you can certainly find all of this on the internet, but protein is so important that we wanted to emphasize. Plus, it is delicious.


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Victoria Musheff: And it contributes some fat content, which is also really important. And, we're used to those kinds of recipes. So protein, whether it's what I've just pretty much gone over all of this,


346
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Victoria Musheff: it's important for all of us. Does anybody have any questions about protein? Yes.


347
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Victoria Musheff: overnight oats, and when I looked at the recipes, they all involve


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Victoria Musheff: milk. Is there a way to make them without milk? Sure, sure. You could use any, any kind of, other source of milk, like almond milk, or any of those. A lot of the students do that, or water.


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Victoria Musheff: How about yogurt? Or yogurt, yes. That's what I was thinking. Finish yogurt, yes. Some dry oats. Yes, you may need a little more water for something to make it a little bit more liquid, but absolutely, sure. Whatever you like, whatever you're used to, but I hope that you… we talked earlier about nuts.


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Victoria Musheff: I don't usually soak my nut, but almonds or whatever, but go ahead if you want to try that. But nuts are a great source, but not…


351
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Victoria Musheff: Not a cup, a small handful is what we're talking about for that 100 calorie and protein boost. So it's the portion, the when, and how often during the day. I think that's really important. Find yogurt, you know, I buy Greek yogurt, and I'll maybe put some granola or something.


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Victoria Musheff: Why I do it other than I'm convinced it's a better product? What's the difference between Greek yogurt and, like, the little yoga you get? Well, Greek yogurt has more protein. Is it? Yes, Greek yogurt has more protein, and…


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Victoria Musheff: if… I'm not saying that's better for you, and if it's a fat-free or a low-fat version, it might be, so that's… it's just the protein content. Okay, but I've also been doing that lot nut, at home, where I take no-fat or low-fat Greek plain yogurt, and put it in a sieve, and let it sit in the refrigerator overnight.


354
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Victoria Musheff: And the way… there isn't… doesn't seem like a lot of liquid in Greek yogurt, but there is. It drains out, and then you can mix a little bit of lemon or honey, and it's a great topping. It tastes like cream cheese, but it's not. It's very, very low, or no fat. That's amazing. It's delicious, and it's a really good thing. So, I wanted to put this up here just to reinforce


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Victoria Musheff: The protein through the day idea.


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Victoria Musheff: You can read this in all beans and peas and nuts.


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Victoria Musheff: Students are pairing protein bars around all the time, maybe that's your go-to for a quick snack or breakfast, nothing wrong with that, but contributing protein. I go back to the old egg, and I think hard-boiled eggs or eggs through the day are a good thing.


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Victoria Musheff: Cheeses, etc, so…


359
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Victoria Musheff: Lots of sources of protein, fish, and chicken, and she was going to talk a little bit more about mindfulness, and we're almost finished.


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Victoria Musheff: So, the whole idea behind mindful eating is not only focusing on what we eat, but learning and how we're eating.


361
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Victoria Musheff: Always eat slowly and without distractions. How we are always eating when we're working, watching TV, or talking to people, just be present on your plate and the food you're eating.


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Victoria Musheff: Cute slowly and enjoy the aroma, flavor, and texture. So there is


363
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Victoria Musheff: A saying that you should always be fragrant of the senses when you're eating. That means you'll hear the sound of the food, if it's cracking, or, like, whatever sound the food gives when you're hearing.


364
00:57:21.298 --> 00:57:28.668
Victoria Musheff: Smell it, what a reminder gives you. Look at the plate, and just be aware of what is going in your body.


365
00:57:28.988 --> 00:57:48.678
Victoria Musheff: touch your food for the texture, because we normally eat with our spoons. Back home, it's practiced eating with hands, so you must feel the food that is going in your body, and you should always be present with all your senses when you're eating. That helps your eating and makes it mindful.


366
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Victoria Musheff: Appreciate the flavor, texture, and aroma. Sometimes we don't like the food we're eating, but


367
00:57:54.928 --> 00:58:12.568
Victoria Musheff: with eating it anyway, so don't say negative, because it is going in your body. If you're saying, I don't like it, I'm still eating it, it knows that you don't like it. It might want to like you as well. Yeah, so express gratitude for you for eating, and this is something I will always appreciate, because


368
00:58:12.568 --> 00:58:16.598
Victoria Musheff: Back home, most of the people are practicing, but I've seen that


369
00:58:16.667 --> 00:58:21.877
Victoria Musheff: Here, we always play before Italy, and I'll take this out here when I leave the States.


370
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Victoria Musheff: Stop when you're 80% full. Always leave a little bit of space, one-fourth of your stomach.


371
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Victoria Musheff: Empty, so your food can be around, and the acid that gets released, it can be around with your content inside.


372
00:58:39.718 --> 00:58:45.768
Victoria Musheff: Mindful eating, because it… Connects physical nourishment and emotional well-being.


373
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Victoria Musheff: when you eat with awareness, every meal becomes meditation, so meditation must not always be just sitting, closing our eyes, and, like, doing a lot of things. Whatever you're doing, do it all with all your awareness, and that becomes meditation, and


374
00:59:00.068 --> 00:59:03.587
Victoria Musheff: Eating NR4 is something we want to perform some.


375
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Victoria Musheff: So…


376
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Victoria Musheff: I have something for you, because I understand that it's not always coming into food, and then, when you're leaving somewhere, you might not get what your body needs, so just be prepared, plan ahead, book for restaurants that has fresh.


377
00:59:24.788 --> 00:59:29.787
Victoria Musheff: Cook to automobiles and proper nutrition information.


378
00:59:30.108 --> 00:59:32.288
Victoria Musheff: So it's easy to chew foods.


379
00:59:33.087 --> 00:59:34.098
Victoria Musheff: I'm this old.


380
00:59:34.457 --> 00:59:38.258
Victoria Musheff: Watched portion sizes, like we emphasized before.


381
00:59:38.938 --> 00:59:40.358
Victoria Musheff: Stay hydrated.


382
00:59:40.478 --> 00:59:42.988
Victoria Musheff: And fried as quickly.


383
00:59:46.288 --> 00:59:57.508
Victoria Musheff: Snacking when you're away from home. Packport your snacks, like nuts, roasted chickpeas and seeds for your protein sources, and frisk options, like fruits.


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00:59:57.638 --> 01:00:06.298
Victoria Musheff: Choose dairy protein-ridden snacks, like how we're talking about earlier, of the yogurt is a really good source of protein, and probiotics as well.


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01:00:06.478 --> 01:00:19.718
Victoria Musheff: Stay hydrated, always give a bottle of water with you when you're traveling. And if you're, getting anything from the groceries, read the labels, like how Dr. Sue was emphasizing all here, less than 5 grams of sugar and more than 5 grams of fiber.


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01:00:20.038 --> 01:00:30.657
Victoria Musheff: Avoid mildly smudging when you're doing something, when you're traveling, when you're traveling, you have no idea what you're putting, how much you're putting, so big place, and that's what I need it for.


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01:00:30.858 --> 01:00:43.787
Victoria Musheff: And plan for timing. If you're traveling a lot, just make sure that you're eating every 3-4 hours, because you also don't want your blood glucose to go low. You also have to be aware of your blood and glucose as well.


388
01:00:45.898 --> 01:00:52.078
Victoria Musheff: So if you have trouble getting healthy, if you're tired of eating alone, try


389
01:00:52.458 --> 01:01:02.207
Victoria Musheff: Or walking, cookie with friends, just, go to your friends and have together. If you have trouble, cheering, go to a dentist.


390
01:01:02.648 --> 01:01:08.317
Victoria Musheff: Easy. Trouble solving, incorporate, liquid guide.


391
01:01:09.958 --> 01:01:13.647
Victoria Musheff: Talk with smelling or testing, try adding color.


392
01:01:13.978 --> 01:01:25.398
Victoria Musheff: make your food more interesting. If you're not eating enough, eat healthy snacks, so you have enough nutrients and calories. And if it is making… if any…


393
01:01:26.328 --> 01:01:36.307
Victoria Musheff: to eat, hard to eat healthy. Just visit a physician, and talk to a dietitian or nutritionist that will help you plan your personalized, meal.


394
01:01:38.688 --> 01:01:44.867
Victoria Musheff: So, to nourish your body, nurture your soul, and let the rest be your veritable. That's for it.


395
01:01:45.008 --> 01:01:57.127
Victoria Musheff: Awesome, thank you. That was wonderful. Yeah, and I just wonder, are we still on? Are we still on, or no? No, we're still on. We still have… stay with us on time, because we have some demonstrations, I think, right? Yes.


396
01:01:57.128 --> 01:02:07.098
Victoria Musheff: So let me, let me turn off our slideshow. And then I just wanted to end with… this is what I meant, if you can see these vials of


397
01:02:07.098 --> 01:02:22.167
Victoria Musheff: sodium, of salt. So these are actually violets of salt, and this one shows us that this is the amount of salt that most people eat in a day, just added to their food, or in cooking. Do you want to… let me show here.


398
01:02:26.318 --> 01:02:36.688
Victoria Musheff: The point being that, as seniors, we're trying to cap our sodium intake at 1,500 milligrams a day.


399
01:02:36.688 --> 01:02:46.627
Victoria Musheff: The average American eats somewhere around 3,000-some milligrams a day. If, by chance, we add in some


400
01:02:46.628 --> 01:02:57.617
Victoria Musheff: quick-service fast foods, like the ones I mentioned before. It's very eat for some processed snack foods, or canned anything, or condiments, or


401
01:02:57.618 --> 01:03:14.688
Victoria Musheff: even spaghetti sauce or pizza sauce, it's easy to get way over 4 or more thousand milligrams a day. 4 grams a day. So, it's really scary as we approach our senior years, and especially if we hear anything about hypertension.


402
01:03:14.928 --> 01:03:33.428
Victoria Musheff: potentially, or in our family, or we've already been diagnosed, it's no small matter to really pay attention to sodium. I think we could have an entire program on hidden sodium and how to manage or balance what your physician is telling you about sodium.


403
01:03:33.428 --> 01:03:39.467
Victoria Musheff: And how you feel if you overuse sodium in the morning, or how you're…


404
01:03:39.468 --> 01:04:03.828
Victoria Musheff: your ankles, etc, react. So it's fun to use these kinds of models, and we have one for salt, a set of vials for lipids or fats, and one for sugar that I think could have a play here in the Emeritus College, and I'm happy to leave these with you. The other thing that I brought that will be going around the room are the box from the whole wheat pasta that I used in the pasta salad.


405
01:04:04.358 --> 01:04:12.727
Victoria Musheff: Clearly describes the amount of fiber that's in a half cup portion to be about 4 grams.


406
01:04:12.728 --> 01:04:17.037
Victoria Musheff: Compared to the regular pasta that has 1 gram.


407
01:04:17.038 --> 01:04:32.847
Victoria Musheff: Or the sodium is another conversation piece that is in the garbanzo beans that I put in the whole wheat salad that we have mixed with vegetables this morning, at 480 milligrams per half a cup, compared to the lower sodium


408
01:04:32.848 --> 01:04:47.598
Victoria Musheff: kind of beam that would be about a third of that. Yes? Stupid question. Is that sodium or salt? So it's the sodium carbon. Sodium of sodium chloride, yes. And sodium, I believe.


409
01:04:47.628 --> 01:05:00.408
Victoria Musheff: was a huge conversation… should be a huge conversation piece to our awareness today, as protein was, and as hydration. So those are the big, big takeaways that I have when I think about seeing your diet.


410
01:05:00.618 --> 01:05:14.057
Victoria Musheff: So, I have those here. If you want to look at the labels, we'll move them around a little bit and encourage you to get more snacks. We have fresh brews and a mix of low sofium pretzels, which are hard to find, and popcorn, and some SunChips.


411
01:05:14.058 --> 01:05:26.768
Victoria Musheff: And the salad I described, and now, we're gonna make this mung bean salad, which could be made with any beans, black beans, chickpeas, whatever, but this is pretty traditional, so we wanted to share this with you.


412
01:05:27.038 --> 01:05:30.938
Victoria Musheff: So, it's all you now with the demonstration, okay?


413
01:05:36.708 --> 01:05:46.387
Victoria Musheff: And I think you want to get up and go over there. So we have… literally, I'm focused on yours. You want to talk about what you're doing, so that people online can also hear?


414
01:05:46.828 --> 01:05:53.718
Victoria Musheff: And we're encouraging, if the audience wants to come over and help or look at it, that could be fun.


415
01:05:53.938 --> 01:05:56.168
Victoria Musheff: So you'll have to speak loudly.


416
01:05:56.278 --> 01:06:00.217
Victoria Musheff: So, I have two heads of mountains.


417
01:06:00.378 --> 01:06:04.628
Victoria Musheff: One is going to drop aerosolage overnight.


418
01:06:04.638 --> 01:06:24.158
Victoria Musheff: And one is boiled, after it was soap, because sometimes you cannot digest raw, and you need boiled. So whatever is convenient, and whatever is good for your digestion. So you're actually going to make both? Yeah, I'm making two different balls. Okay, one that has been cooked, and one that is boiled. One that's been boiled.


419
01:06:24.258 --> 01:06:26.727
Victoria Musheff: And was one that's broken.


420
01:06:27.258 --> 01:06:34.387
Victoria Musheff: So, if you can come closer and look at it, it is starting to squeeze it.


421
01:06:34.708 --> 01:06:44.957
Victoria Musheff: Yep. You can see a little bit of sprouting in all the hills. A lot of mounting, too. Yes. And you wanted to see if you could get them to sprout by today? Yeah.


422
01:06:45.828 --> 01:06:59.217
Victoria Musheff: It's sprouting a little bit, but what we prefer is it is a range of sprouts after soaking. And it's sprouting, does it indicate that propane can be metabolized more level.


423
01:06:59.398 --> 01:07:04.817
Victoria Musheff: And this… the juice of this product, it gives you more money.


424
01:07:07.768 --> 01:07:15.047
Victoria Musheff: this brows. So this is just a one diversion contains surveillance, others usually small circles, every single one. There is the wrong…


425
01:07:15.158 --> 01:07:23.068
Victoria Musheff: So, here's a boy, no? I have a Corianna powder.


426
01:07:25.098 --> 01:07:29.797
Victoria Musheff: You only follow up a little bit just for your residence, how much of you want.


427
01:07:30.318 --> 01:07:35.647
Victoria Musheff: Now I'm gonna add… I think you just popped it.


428
01:07:36.658 --> 01:07:43.607
Victoria Musheff: Off the bank, yeah, off the site up, get it.


429
01:07:49.688 --> 01:07:50.737
Victoria Musheff: A lot of juice?


430
01:07:51.308 --> 01:07:53.968
Victoria Musheff: Again, switch testing, also.


431
01:07:57.848 --> 01:07:59.857
Victoria Musheff: And then we have all the audits.


432
01:08:00.208 --> 01:08:03.727
Victoria Musheff: Only if you preschool, because this is the way…


433
01:08:03.988 --> 01:08:11.687
Victoria Musheff: Although it's hard to argue with. Yes, it is. You're right.


434
01:08:13.288 --> 01:08:19.277
Victoria Musheff: Right, here we go. Olive oil.


435
01:08:19.528 --> 01:08:38.958
Victoria Musheff: I have not added garlic powder, but whatever your taste preferences is, you can add any spices, there's no restrictions. And I'm gonna add a little bit of cinnamon, because it gives really nice flavor. See, that's different for us. Yeah, yeah, it is.


436
01:08:40.698 --> 01:08:42.387
Victoria Musheff: You wanna take it out?


437
01:08:43.348 --> 01:08:48.198
Victoria Musheff: I guess what he has.


438
01:08:52.198 --> 01:08:54.738
Victoria Musheff: You can't too much in it, you cannot do it go.


439
01:08:55.048 --> 01:08:59.918
Victoria Musheff: I can't argue with him.


440
01:09:00.328 --> 01:09:01.388
Victoria Musheff: Yeah, huge.


441
01:09:02.108 --> 01:09:03.108
Victoria Musheff: Get rid of it.


442
01:09:06.838 --> 01:09:22.398
Victoria Musheff: Anytime you use the mayo, put it just a pinch and says, pick it up, but it's… He was the president of a spice company, he knew what he thought about.


443
01:09:22.838 --> 01:09:28.568
Victoria Musheff: Okay, he's the president. All the audience.


444
01:09:29.318 --> 01:09:41.597
Victoria Musheff: This can be your food to breakfast, or snack, or even, you know, which is light. This one is boiled, so it is easy to digest, so you can have this even


445
01:09:41.598 --> 01:09:58.538
Victoria Musheff: Right, and we read here in the United States that sprouted beans, if they're not cleaned well, soaked in water well, could potentially carry E. coli or salmonella, which is why we decided to boil these.


446
01:09:58.538 --> 01:10:13.387
Victoria Musheff: So there would be no concern whatsoever, being the careful guardians we are, but you would certainly soak those, and that would be… that's how you would eat them. Yeah, this pie I've been eating since I've been on… Well, you hold it together very well.


447
01:10:13.388 --> 01:10:19.168
Victoria Musheff: Is there any chance you can send us the recipe? We have it over here for you.


448
01:10:19.938 --> 01:10:20.798
Victoria Musheff: Thanks, hockey.


449
01:10:21.138 --> 01:10:34.688
Victoria Musheff: So these are mung beans, but again, so anything would work. And then I've also put shredded coconut that was unsalted. A fresh wood dough, a lot better, but, again, we're talking all about mung bean.


450
01:10:35.448 --> 01:10:36.578
Victoria Musheff: Erin.


451
01:10:36.908 --> 01:10:43.047
Victoria Musheff: Yes. There is tomato, there's cucumber. I did not put onion because,


452
01:10:43.088 --> 01:10:57.318
Victoria Musheff: adding onions from before would give you a little bit of aroma, so I… But you can always, if you're making it home first, you can also finely chopped onions, and it will give you that kickoff flavor.


453
01:10:57.348 --> 01:11:06.417
Victoria Musheff: And then I've, garnished this one with coliaba and glazer leaves. I can even season with or garnish with any choice.


454
01:11:07.818 --> 01:11:10.807
Victoria Musheff: So we can go ahead and paste this.


455
01:11:10.988 --> 01:11:16.488
Victoria Musheff: You know, and we didn't look worth it, you couldn't be bagelings, so… so you all see, so…


456
01:11:16.488 --> 01:11:40.038
Victoria Musheff: I bought a basil plant for her to use, so that's nice, and I thought it would be put more in. Or you can buy it just, in the dairy, the refrigerator section, or they probably wouldn't use dry basil, but I probably will. And then some of, what did you say, Italian parsley, or…


457
01:11:40.388 --> 01:11:42.838
Victoria Musheff: Oriander.


458
01:11:44.048 --> 01:11:55.958
Victoria Musheff: So, we have not necessarily put any on salt in there. You can go forks of salt, but it's not a lag, because this will… this has all the content that I want.


459
01:11:56.138 --> 01:11:59.567
Victoria Musheff: Back when I told you, do you use salt at all in your puffing?


460
01:11:59.948 --> 01:12:01.227
Victoria Musheff: We do. Okay.


461
01:12:01.438 --> 01:12:04.178
Victoria Musheff: We'll see. It's because it's okay.


462
01:12:04.368 --> 01:12:26.167
Victoria Musheff: And I also have a recipe that we developed in the department a couple years ago, and we tried really hard to convince chefs that they did not need to use salt in restaurants, so I would hope that you'll take the recipe home, but it's herbs and spices made into a seasoning blend that we then season the chicken with.


463
01:12:26.178 --> 01:12:38.397
Victoria Musheff: before we saute it or grill it, and we make a salad dressing with vinegar and oil in the seasoning blend, and then you can put it on pasta or whatever. So, it's a really nice recipe, Southwest chicken with no salt.


464
01:12:39.418 --> 01:12:50.688
Victoria Musheff: Thank you, thank you very much. It makes a bit salty, so what is giving me this whole flavor? Okay.


465
01:12:50.758 --> 01:13:06.037
Victoria Musheff: We don't use salt, see? Well, that's amazing, it tastes flavorful. Yeah. But your brain says I would normally have had salt at something like this. No, I have white salt, so I always, you know, if it calls for a teaspoon of salt, like, you know.


466
01:13:07.078 --> 01:13:23.588
Victoria Musheff: So what's… what's this year that we're looking at? Is this just an example? Oh, those are… those are our food models that we carry around, so the audience can build a plate, and have a lot of fun with it, and how much is a portion, so if we have a few minutes and anybody wants to build a plate.


467
01:13:23.588 --> 01:13:37.618
Victoria Musheff: That's always a fun thing to do. Very nice. And then you were talking about the different labels, so if you want to feature those for the fiber, 1 to 2 grams for a serving of regular pasta.


468
01:13:37.618 --> 01:13:41.508
Victoria Musheff: Okay, all the wheat pasta has…


469
01:13:42.808 --> 01:14:00.248
Victoria Musheff: 6 grams. Wow. Same amount. So, certainly positive. And on these, the reduced sodium chickpea is what I used, and it has 250 milligrams of sodium, or half a cup.


470
01:14:00.348 --> 01:14:15.718
Victoria Musheff: And regular chickpeas by this manufacturer is 480. Wow, so a huge difference. Yeah, wow, okay. So being mindful of label readings. Okay, that's it. Do we have any questions online?


471
01:14:15.718 --> 01:14:22.337
Victoria Musheff: With anyone who's watching, we have… a couple people had to leave early, but they said they'd catch them at 40 later.


472
01:14:24.248 --> 01:14:25.058
Victoria Musheff: Whoa.


473
01:14:25.538 --> 01:14:27.917
Victoria Musheff: I don't know if anyone has any questions?


474
01:14:28.158 --> 01:14:40.938
Victoria Musheff: I've never seen one that low.


475
01:14:41.718 --> 01:14:48.688
Victoria Musheff: to the… right away to the,


476
01:14:49.448 --> 01:15:02.838
Victoria Musheff: Thank you all for joining. We're very happy to have been here at the Emeritus College. Yeah, we're gonna go ahead and turn off the recording now and eat.


477
01:15:04.088 --> 01:15:05.688
Victoria Musheff: Thanks! Bye-bye!