why health food stores

alright, this is john kohler with okraw.com! today we have another exciting episode for you that you’re going to want to tune into. i mean, literally it’s taken me twenty years to make this episode. this is my twentiethyear living on a plant based, raw fruit and vegetable based diet, like 99.999%. and thisis a topic that i want to cover for you guys because it’s very important. whether you’reresearching the raw foods diet or already doing it, you know, i want to let you guysknow why i exactly believe that it works. and it’s not just as simple as the foodis not cooked. i mean, when i learned about raw foods over twenty years ago now, you know,i was taught a few things. like, the reasons why we should eat raw foodsare number one, is because cooking destroys

the enzymes. and we need the enzymes in thefood to help digest the food. so i mean, some of the things i have learned twenty yearsago, science, technology and information has changed a little bit and what i know and whatwe’ve discovered has changed. and i may think a little bit differently than what ibelieved before. so, i mean, in my opinion, the truth of the matter is, you know, whilethere are more enzymes in the food, that’s not necessarily the main reason for eatingraw foods is that there’s enzymes in the food. we can make our own enzymes and peoplewill say oh enzymes make no difference whether we eat them or not. well, i mean, there’stherapies known as enzyme therapy where they, you know, have healed people with differentconditions through massive intake of oral

enzymes. so, anyways, i figured it is a factor,but not the most important factor. another factor that’s given why, you know,we should eat raw is because cooking destroys nutrients. and some books in the day wheni started my raw foods diet, ended every chapter with the words ‘cooked food is poison’.now, you could believe the rhetoric and believe dogma if you’d like. i don’t want to bethat, i want to be like a realist. and while i don’t necessarily believe that all cookedfood is poison, there are plenty of cooked foods, you know, that can be poisonous anddetrimental to your health. but on the flip side, i’ve also learned there are plentyof foods if cooked properly, like whole plant foods like steamed, boiling, maybe pressurecooked, are actually beneficial. because cooking

does break down like cell walls and it doesdenature plant toxins and make some nutrients more available. now, yes, while it does dothat to some, you know, it still destroys a lot of nutrients. so i think that everyperson has to weigh out for themselves the benefits and the costs of whatever they doin their life. you know, whether that is cooking their food or going out with somebody that’scheated before. a known cheater, right. because that’s hazardous in my opinion, becauseif once a cheater always a cheater. but that’s not always the case either. anyways. so the next reason why i was taught that cookedfoods is not good is because of leucocytosis. and what is leucocytosis and why is it important?so leucocytosis, and this is why actually

i got into raw foods and why i was super motivatedto stay all raw for all these years, is because i learned that when you eat cooked food, thingsthat have been cooked, it causes leucocytosis. and i was just basically relaying the gospelof what i learned, you know, when i got into it. you know, what i read in books and i wouldjust learn that, spit it back out. but then without really investigating. well, there’sbeen some new research and new investigation done by some long term raw foodists out there.and i learned that actually not all cooked foods causes leucocytosis. even cooked veganfoods does not cause leucocytosis. so that’s not a reason to become a raw foodist. nowthere’s, i mean, i’m just not going to be raw anymore, because it doesn’t causeleucocytosis. well no, there’s still definite

benefits to eating raw foods and i’m goingto get into that in just a little bit. but what we learned recently is that only animalfoods causes leucocytosis. even the crappiest vegan cookie that’s totally not healthybut plant based doesn’t cause leucocytosis. so leucocytosis is definitely a reason tonot eat any animal products. any animal meats, dairy, eggs, cheese, all that stuff. so yeahthat will cause leucocytosis in your body. plant foods will not, even if cooked. so yeah,i mean, the main reason. it’s like if you got a house and it’s being held up on thefoundation by one brick because there’s like a mountain and then you pull out thebrick and the whole house tumbles down. i guess with the, like the whole house tumbleddown after i learned that. i’m like oh my

god, i’ve been into raw food all these yearsand i could have did that. because, you know, for those of you guys that don’t know me,i had actually had a chronic health condition, i almost lost my life due to spinal meningitis,which was caused by complement immune deficiency, which was basically a chronically weak anddepressed immune system. so i didn’t want to do things to my immune system to causeit to be more depressed. like eating cooked foods which activates your immune system everytime. and it’s like, to me it’s like the boy who cried wolf. you’re always activatingyour immune system but you’re just trying to eat your food. and that’s not a goodthing because your immune system should be there, be ready, be responsive when thereactually a foreign invader that you do and

will need it to attack. so yeah i was quitedisenchanted a little bit finding about that. but there’s many other reasons for raw foodsthat i’ll get into in a minute. and another reason why i was given, you know,when i got into raw foods, is that no other animal eats cooked food so why should we?and i mean, this is the argument, how good of an argument is it, you know, that’s debatable.i mean, while all every other animal and creature on the planet eats raw foods, which is totallytrue, you know, we’ve evolved. and some people say, and i tend to believe this, thatwe didn’t evolve because we started eating meat and animal products. no, no, no. we evolvedbecause we started cooking our foods. and we were able to eat more calorically densefoods, like, you know, carbohydrate rich foods.

and that’s what i believe. so yeah, so ibelieve that’s true to a point. but you could take it too far and get too extreme,right. and it’s true that all animals eat raw foods and that i believe everybody’sdiet on the planet should be a good percentage of raw foods. do i think that everybody onthe planet should eat raw foods? i’d say probably not, they’ll not have reasons forthis. but let’s go ahead and get into the reasonwhy you should eat more raw foods if not almost all raw foods in your diet. and these arethe reasons why they work. and even if you don’t do all these reasons, you should justdo as many of these guys as you can. because these are all the reasons in my opinion, whyraw foods works. and it’s not just like

any one reason. raw foods work because it’sall raw. i mean, that’s , anyways, let’s just move on, alright. so here are the reasons why raw foods works,okay. reason number one - because a plant basedraw food diet is better than what you were previously eating. yeah, i mean, most peoplecome from a standard american diet, even a junk food vegan diet, to a raw food wholefood diet. major improvements. and because the main reason about this is because it’swhat you’re not eating. you know, what you’re not eating. and no matter what kind of dietarychanges, if you go paleo, you go this, you go whatever the name you want to put on yourdiet, right, you generally going to be improving

your diet. i mean, if you’re going raw veganto paleo, that’s not an improvement. but if you’re going standard american to paleo,at least hopefully you’re going to be eating way more fruits and vegetables, right. soit’s what you’re not eating that’s important and that you’re moving in a better direction.that’s one of the reasons why the raw food diet works. number two reason why the raw food diet works,in my opinion, and this is a very important one, is because it’s a plant based diet.it’s a vegan diet, right. and you’re eating copious amounts of plant foods without theanimal foods, which in my opinion are not so healthy for us. check the video down belowor i’ll put a link up here right over there

or right over here, to a video 10 reasonswhy i don’t eat meat. i mean, this is all backed by scientific studies. so yeah, plantfoods they’re some of the best foods on the planet in my opinion. third reason why the raw food diet works sowell is because people who are into raw foods generally also get in to eating organic foods.and when you’re eating organic foods, you’re lowering the amount of pesticides, herbicidesand fungicides that are on the food you’re eating. plus in most cases but not all, thenutrition in the foods is actually higher. so this is another huge benefit of eatinga raw foods diet. reason number four why the raw food diet worksis because you’re eating a whole food based

diet, right. i mean just going from, you know,cooked processed vegan to a whole food vegan, that’s huge. and if you eat raw plant food,whole vegan, it’s even bettering my opinion. and this is where we should all be. i mean,industry and companies that make profit off you guys, they want to process the food sothat it will sit on the store shelf for days, years, months, you know, and last foreverliterally. and this is when you do that you lose nutrients in the foods. so, you know,eating a whole food plant based diet, you’re going to get more benefits. and by minimallyprocessing these things yourselves, such as make your own fresh juice like i did thismorning. i made a pineapple pomegranate juice instead of buying like a pom juice that’sbeen pasteurized, packaged in the bottle.

you know, it’s going to be way better. so,you know, a raw food diet, a healthy raw food diet should also be a whole food centereddiet. no, not bought at whole foods but whole plant foods. the fifth reason why a raw foods diet is sobeneficial is because you’re massively increasing your consumption of some of the undoubtedlybest foods, most nutritious foods on the planet, the fresh fruits and fresh vegetables, right.most americans don’t eat enough fresh fruits and fresh vegetables. i think the standardamerican might eat six ounces of kale in a year, right. i’ll eat that in a day, right.my goal every day is to eat two pounds of leafy greens. so you’re really raising upyour consumption of fruit and vegetables.

and this is the kind of plant based raw fooddiet i recommend. one that’s rich in fruits and vegetables, not nut seeds and other things. the sixth reason why i believe the raw fooddiet works is because of something i call life force energy. and in certain differentcultures it’s called different things, you know, prana, chi, biophoton . but this isnot really been scientifically studied or proven to this extent yet. but what i believeis, one of the major constituents on why raw foods works is because the foods are alive.they’re still living. i mean i could pick this lettuce. i’m sitting here in my garden,i could eat it, it’s still alive. and there’s energy that transfers to you, you know, thatyou’re getting from your foods. and if you

can grow your own garden, pick your own foodsfresh, you know. go to a farmers market and buy the foods freshly harvested instead of,you know, shipped and sitting on a truck for two weeks, because you’re losing this vitallife force energy. and i know some of you guys might think this is airy-fairy and i’mnormally not like this. but it’s true, when i eat, you know, rich life force foods i feelmore alive. and that’s what we all want to feel. and i don’t believe you’re goingto feel alive by eating processed canned, you know, or even dehydrated raw foods asmuch as you will if you eat fresh things that you grew yourself in high nutrient dense soil.or even if you can’t do this, grow some sprouts and microgreens which are known asbiogenic foods. some of the most valuable

foods on the entire planet, foods with higherlife force, so you too could be full of life. the seventh reason why i believe the raw fooddiet works is because it’s one of the most nutrient dense diets in the planet, right.the fruits and vegetables have the most nutrients, phytochemicals, you know, phytonutrients,vitamins and minerals compared to calories than anything else. in, you know, just ina tomato for example, there’s over three hundred different unique plant compounds thatthe tomato plant makes to put in the tomato. and it doesn’t make that for us, it makesthat for the tomato plant to protect it from bugs, to protect it from disease, to protectit from the sun, to protect it from the wind, the rain, the sleet, the snow, well maybenot the snow, but it protect it. and that’s

why these compounds are in there for the plant.and then when we eat these plant foods we get those protections into us, you know. soif we eat a diet rich in phytonutrients, you know, that will help give us sun protection,right. and this is how we should all be living with phytonutrient rich foods to have ourown built in sunscreen instead of having a smear on sunscreen. i mean what other animalon earth wears sunscreen, right? so yeah the plant foods, fruits and vegetables has nutritionand the lowest amount of calories. another reason why i believe raw food works. the eighth reason why i believe raw food worksis because it’s an alkaline centric diet, right. the standard american diet is, thesad diet, is an acid focussed diet. and we

need to maintain our proper ph in our bodyand having too many acid foods is not healthy. i mean there’s books on acid alkaline balance,you know. and some people think oh you just need to eat acid alkaline balance and you’regoing to be healthy. well, that’s one component of all these, you know, twelve componentsthat i’m sharing with you guys today on why raw foods diet is so good. but there’sothers, you know. so you can’t just focus on alkalinity, you can’t just focus on plantbased or whole, you got to do all these things to get the benefits man. and that’s thereason for this video. so i want you guys to, you know, not drink alkaline water becauseyou could buy this machine for a thousand or you could be alkaline; no, eat your leafygreens. juice your leafy greens. these are

the richest alkaline source foods in the planet.but aside from the alkalinity, they have a whole host of other benefits that i covereda little bit earlier. the ninth reason why a raw food diet works,in my opinion, is because of its high water content. we are 70 - 75% water. and if you’renot eating this percentage of water content in the foods, you’re getting dehydrated.and along with dehydration, there can be many health challenges. i mean there’s a bookwritten on the body’s many cries for water, which covers that by simply drinking wateryou could, you know, cure you know, or heal some of your ailments, right. and that’swhy the raw food diet works. because if you’re eating fruits and vegetables, they’re water-rich.you know, most of them, maybe except for bananas

or dates or something like that, dried fruits,have more water content than us. so they share their water content with us so that we couldbecome more juicy and be more juicy in life, right. instead of more shrivelled up and oldand cross. so yeah, stay hydrated by eating your fresh fruits and vegetables that arerich in water, but of course also other phytonutrients and phytochemical, vitamins and minerals. the tenth reason why i believe the raw fooddiet works is because you’re generally eating seasonally. if you’re diet is centred aroundfresh fruits and fresh vegetables, you’re going to eat what you could get. and hopefullyyou shop in a farmer’s market or hopefully you’re growing your own. i mean, i knowmy diet changes every month of the year. because

i’m eating whatever is in my garden, whateveris fresh, whatever is in season. that’s what i’m eating. so by rotating your diet,you’re going to eat a wider diversity of foods than you would normally would have,right. and another thing you’d probably do like i’ve done, you know, once you gettired of eating bananas and dates and romaine, you’re going to search and see what otherfoods can i eat that are nutritious for me, you know. you may include seaweeds, like istarted including. you may include, you know, different super foods, you know, and powdersand things that you normally wouldn’t even grow or you have no access to, right, to increaseyour diversity of foods to make eating fun. because now you have new and different tastesensations. you’ll discover new fruits that

you never ate before. and every differentfruit or vegetable has also a spectrum of phytonutrients and phytochemicals and if youjust ate mcdonalds and a hamburger and a donut at dunkin donuts every day that’s not alot of variety. so, you know, i would say i get more variety in my diet than almostanybody i know. and i want to encourage you guys to also strive for genetic diversityin your diet in eating different kinds of fruits and vegetables. and look for new foods.and i try to cover those in my episodes. so if you’re not subscribed already, you clickthat subscribe button down below. i go to trade shows and find all kinds of new foodsfor you guys to share with you guys, so you could have new tastes and flavor sensations,but more important, new nutrients that you

could add to your diet as well. the eleventh reason why i believe the rawfoods diet is so beneficial is because we’re better meeting our macronutrient needs. macronutrientsare things like protein, carbohydrates and fats. so generally on a healthy plant baseddiet, you’re going to eat a lot of carbohydrates with smaller amounts of proteins and fats.of course that is up to debate. i recommend high carbohydrate low fat diet, which in myopinion is less than 25% of your calories from fat and maybe around, you know, 10% or15 % or protein. and this better matches our needs. i mean, the ancient peoples you knowthat lived in different places around the world. you know, in china they eat rice andin polynesia you know they ate a lot of like

you know taro and root crops and in the indiesand south america they eat potatoes. so i mean, really eating a lot of carbs is reallygood for us. and i think it’s really sad that in this generation and even many peopleon youtube focus as carbs f up, you know, this is the number one reason why it’s healthy.no dudes, you guys need to watch this video, there’s 11 other reasons why the raw fooddiet and even a plant based diet works. it’s encompassing this whole list that i’m sharingwith you guys today. so if you are on a high carb, you know, plant based diet, you know,open up to some of my other reasons why a raw food diet works and incorporate some ofthese techniques into your diet so you could become healthier in my opinion.

the twelfth reason why i believe the raw foodsdiet is so beneficial is because you’re minimizing the amount of toxins in your life.i mean, number one, the ones that you’re eating directly and more importantly, youknow, if you get into this lifestyle fully besides just the diet, you know, you’llmake other changes by you know going to natural, you know, hair care and cosmetic productsand not using toxic chemical sprays and perfumes and dyes in your detergents to wash your clothes.and you know, use more natural furnishings and natural flooring materials in your lifebecause things off gas and all this stuff. and we need to really minimize the amountof toxins in our life because there are already too many. we’re polluting this planet andwe are biologic accumulators. whether you’re

eating meat and animal products, they havea lot of biologic accumulation from the toxins they eat during their lifetime. and then whenpeople kill them and eat them you’re eating them. so on a plant based raw foods diet,you’re not getting those things, right. in addition if you garden organic, you’renot going to get the toxic, you know, pesticides and even worse gmo foods, and things likethe glyphosate , those things are really bad news, right. and also you’re not going toget things like trans fats which are man made fats. these things are really terrible. imean, i think they have warning stickers now on things like that, right, and they’vegot to have labelling. and you’re not eating these kind of things. and i believe that,you know, processed foods have probably the

most amount of toxins in there because manstarts you know, literally playing god. like okay we’re going to take out soy proteinisolate. and in my opinion soy protein isolate is not healthy. but whole soy foods consumedin traditional ways, like one of my favorite ways is nattå, in my opinion in not superlarge amounts every now and then, is quite healthy and it provides actually vitamin k2which can be deficient in a vegan diet, right. and this is another of the main reasons whyi think raw foods is so beneficial. because you’re minimizing the toxins, you’re eatinglower on the food chain, you’re eating plant foods. i mean all these reasons come togetherand are the reason why i believe raw foods are so beneficial.

now of course these reasons will also workif you put it into a even cooked food paradigm. so i’m not saying you guys got to be rawto do all these things, i want you guys to incorporate as many of these reasons intoyour diet as you possibly can. and the way to do that in my opinion is eat more freshfruits and fresh vegetables. even if you don’t go all raw, i don’t care if you’re notall raw. and actually in some, in most cases actually i don’t recommend people to goall raw. there are benefits to doing all raw. there are benefits to not doing all raw. butthe fact of the matter is clear. you want to eat more, almost your entire diet in myopinion should be plant foods. and if you still think you need animal foods, eat lessthan 10% of your calories from animal foods.

if you eat enough plant foods and you knowfruits and vegetables i think you’ll negate the risks of eating animal foods, right. i’mjust trying to be honest with you and this is my personal opinion based on what i know.of course i don’t eat any animal foods, and i eat a 99.9% raw foods diet. but youhave to pay attention, you have to be prudent, you have to be up on the research, you haveto go to these events and listen to people and hear new things and change your approachas you’re moving. as you’re going on in this life journey, always be open to changeyour approach. have a good foundation on what you believe in, but always be open to listento others. and i’m glad for people like dr jameth sheridan out there, one of my mentorswho i really admire and look up to. and he

got me to open my eyes about this actuallyvery topic, right, which inspired this video for you guys. so i want to encourage you guysto look up jameth and his company healthforce nutritionals. they make some really good stuff.and i’ll probably soon have some episodes about the stuff that they make. but yeah andthere’s been so many other people that have helped me along in my journey. and i’m justhere to help you along in your journey as well. so if you guys enjoyed this format, pleasegive me a thumbs up to let me know. please also comment down below how this video willchange your life, what you’re going to do after watching this video to improve yourlife, to improve your diet, to improve your

health, to improve the amount of energy, toimprove the weight loss because i believe fruits and vegetables are completely the answer.so also be sure to share this video with others if you think it will help them, post it onyour facebook page, you know, share it on your google+ and all this stuff. and alsobe sure to click that subscribe button to be updated and notified of my new upcomingepisodes. i have episodes coming about up every five days. you never know where i’mgoing to show up or what i’ll be teaching you guys. i have a wide diversity of friendsthat have been doing this a long time. i go to different trade shows and share stuff withyou guys literally that you’re not going to hear anywhere else on any other youtubechannel, right. and also be sure to check

my past episodes. i have a wealth of episodes,over 400 episodes now on all different aspects of raw foods. i will put a link down belowto one of my videos i really like, you know, “just because it’s raw doesn’t meanit’s healthy”. if you watch that video you’re going to know more than most rawfoodists these days on know how to define raw foods. and if it’s something that youreally want to eat or not. because there’s a lot of foul raw foods out there that i don’tnecessarily recommend. so anyways this is john kohler with okraw.com . we’ll see younext time and until then remember - keep eating your fresh fruits and vegetables, they’realways the best!

asian health meal

why health food is good

john: alright! this is john kohler with okraw.com.today we have another exciting episode for you. i got a friend here, robert cheeke onand he's known as a vegan bodybuilder, look at this guys, man, he's rocked, i mean youcan compare mine to his. alright, well he's like at least twice my size. but i don't workout, he works out like all the time, but anyways so we're going to talk about very importantstuff here that's important to both of us. it's protein!robert cheeke: protein! john: you know, animal protein, plant protein,yes there's a difference but we both believe that you can get too much protein on yourdiet and in this video robert's going to explain three reasons why too much plant protein isnot good. robert, before we get into talking

about plant protein let's talk about someof the problems with animal protein especially for people that are into bodybuilding andgaining muscle and all this kind stuff, like why is too much protein from animals not good?what does the research say? robert cheeke: great, well we know that moreis not better, a lot of protein, especially animal protein can have numerous adverse effectson health from kidney problems to liver problems to damage of endothelial cells to plaque buildupin arteries to obviously heart problems and restriction of blood flow, organ failure insome cases, kidney stones, we've seen that it can increase risk of cancer, we know it'sfrom the china study, high levels of animal protein can create cancer to grow and turnon cancer growth and we can see this in controlled

studies where you can decrease animal proteinconsumption and slow down that growth. so it also just has a lot of baggage. proteinhas a lot of baggage with it, it comes from animal foods that are typical thousands ofcalories per pound, i think meat's a couple thousand calories per pound, it leads to alot of excess weight gain, a lot of processed food consumption, a lot of feeling tired andlethargic and heavy and full and not really energized. of course it has all kinds of environmentalimplications as well. but just speaking just purely from a health standpoint, it has abilityto negatively impact organs, arteries, energy levels, body weight, bone density, overallhealth and for the most part should be avoided at all costs.john: wow, yeah but i mean a lot of bodybuilders,

robert, like use a lot of protein and i knowyou as a vegan bodybuilder you don't do animal protein but i know back in the day you dida lot of like plant based proteins. did those extra proteins really help you to build someof that muscle you got there? like all your isolated soy or whatever kind of proteinsyou had? robert cheeke: for a while i thought it did.i've been a vegan since 1995, bodybuilding in some capacity on and off since about 2000and at the time, yeah i was eating, drinking i guess, 6 protein drinks a day, 4 proteindrinks a day, sometimes 4 or 5 protein bars a day. i thought it was working, i got prettystrong but i was also very bloated, i felt very heavy, very tired. i was up to 195 pounds,when i became vegan i was only 120 pounds,

a 15 year old kid. so i thought it workedpretty well. but in 2012 when inspired by forks over knivesand doctor t. colin campbell's plant based nutrition course through the center of nutritionstudies and through just my own reasons, being inspired by campbell, [00:03:28] (unclear)and others, i decided to stop all sport supplementation. the only supplement these days is vitaminb12 that i've used since 2012 and i've actually been up to 205 pounds, bigger than i everwas and i retired from bodybuilding 6 years ago, as a competitive bodybuilder.so i thought protein was doing me a huge favor, building muscle i was getting strong, 195pounds, great and then years after no protein powder consumption, no sport supplementationover 200 pounds and strong than i've ever

been. so from just the performance aspecti'm not sure that those isolated proteins, those powders, those supplements were reallythat beneficial. john: wow, so you're actually stronger noweating a whole foods, plant based diet than you were on those powders and why do you thinkthat is? robert cheeke: well, i think at the end ofthe day we have to look at the net gain return on investment nutritionally. so here i am,i mean we could even just do the math, count the numbers how many calories am i consumingfrom all these protein drinks and how many calories am i depriving myself from eatinghealthier foods? what if i ate complex carbohydrates, wholeplant foods- fruits, vegetables, nuts, grains,

seeds, legumes, in a balanced capacity aimingfor the foods that provide the highest net gain nutrition, the highest amount in my ownestimation or what i learned from books that will provide the highest amount of antioxidants,vitamins, minerals, phytonutrients, nitrate oxide, to keep the blood flowing smooth whichis great for exercise and lifting weights. that's what i think i should have been focusingon back them. john: you were missing?robert cheeke: i think i was missing because i was focusing on...john: a lot of protein. robert cheeke: tofu hot dogs, and that's thething, and i want to be clear, i wasn't just using a lot of supplement, i was focused onhigh protein foods.

john: such as?robert cheeke: where now, oh i was eating tofu everything, soy everything, i mean iate 18 tofu hot dogs in a day one time. that's a lot.john: that's a lot. robert cheeke: so i was eating just packaged,processed isolated deli slices, hot dogs, tofu, tempeh, saytan, all of that stuff, asmuch as i could. i thought more was better. there wasn't room for a lot of fruits or vegetables.in fact, in main stream bodybuilding they encourage you to not eat fruit, fruit willmake you fat, don't eat fruit. i was like that's my favorite food, i have to go withoutit as a bodybuilder. so that's what i did and these days, and i think this is important,these days i don't even seek out tofu, tempeh,

these types of foods. not only do i avoidall sports supplements, protein powders and the like, these days i also do even seek outhigh protein foods, not at all. i just, i'm fine.john: just eat stuff. robert cheeke: yeah, i love all types of fruitsand i eat potatoes and yams and beans and lentils and rice and quinoa and leafy greensand exotic fruits and common fruits, berries, mango, bananas, whatever. that's what i eatwithout any kind of emphasis and i've been bigger and stronger.john: bigger and stronger. robert cheeke: yeah, bigger and stronger thani've ever been, putting up as high as 330 pounds on decline barbell bench press, freeweight exercises, pressing 120 pound dumbbells

in each hand.john: wow, that's impressive. robert cheeke: i'm not that big of a guy,i'm about 190 pounds as we're sitting here today, i've been as high as 205 a couple monthsago. so, but i've been able to build all that, maintain all that, build strength all justwith real food. john: wow, that's awesome. so next i wantto talk about the three reasons why too much plant protein, because you guys know animalproteins not good, but as i was amazed to discover that even plant protein could bebad. so robert why are three reasons why it's too much plant protein not good for us.robert cheeke: yeah, so what i believe is that since dr. michael greger from nutritionfacts.organd how not to die and many other experts

too suggest that we eat even as vegetarians,we get 2 to 6 times more protein than we need. so right off the bat here is a nutrient thateverybody's focused on, everyone's focused on protein, something that we get an exorbitantamount of. that's already a kind of a cause for alarm.so why do we need to eat more of something that everyone eats too much of and most peoplethat we know, just statistically most people we know are either overweight or have somekind of diet related health issues that often times protein consumption, large protein consumptionis a culprit. so right off the bat most of us eat too much of it, so why would we wantto add a whole lot more. john: so that's reason one.robert cheeke: yeah, reason number one.

john: we already get too much.robert cheeke: yeah, we already get too much and i don't think more is better. to supportthat i kind of, number two i guess here is if more were better than a bunch of proteinwould be great for our skin, our organs our energy levels, all these things. turns outthat's not the case. excess protein can have adverse effects on, as i mentioned earlier,kidney's, liver, other organs, bone density, energy levels of course, it sucks a lot ofenergy from us to have to have to digest and process heavy protein rich foods where a lotof lighter foods, plant based foods are so much easier to digest and have a higher returnon investment as far as energy. so as i was saying if more were better thanthat would be a great thing, just pile on

the protein, take on more and more and more,but that's not the case and so that's another alarming reason to avoid protein, even plantprotein because imagine consuming exorbitant of plant protein and how that has to be digested,even if it doesn't create the artery build up, the plaque buildup that animal proteindoes, which i don't know if it does. it still sucks a lot of energy from us and replacesthe calories that should be coming from some other foods, so that is another reason tostay away from large amounts of plant protein, including supplementation and isolated nutrients.john:so that'd be number three, reason number three if you're eating all this extra proteinyou're not able to eat like other high carbohydrate foods to get your calories from right?robert cheeke: exactly, and that's one of

the things i think is most compelling andbecause when we focus on high protein foods, we miss out on high complex carbohydrate foodsthat contain all the micronutrients, vitamins, minerals, antioxidants, fiber, water, nitriteoxide, all of that stuff that's really, really great for us and as we know protein is theleast efficient source of energy. so people say oh i'm, became vegan or vegetarian,i'm tired i didn't, need more protein. that's not going to give you energy, it might makeyou feel heavy and full and some people miss that from eating really heavy animal basedfoods, but you can get that same feeling from eating nutrient dense, calorie dense satiatingplant foods too. so that very important number three compelling reason is that when we eata high protein diet we just simply miss out

on better nutrition that's found elsewhereand that i think can not be overstated, understated or overlooked because it does play such abig role. john: right, i think the same thing abouthigh fat foods for example, if you're eating a lot of high fat foods and a lot of yourcalories come from fat instead of high healthy carbohydrate foods. same thing, you can beeating a lot of high carbohydrate foods like white bread, white potatoes and all this stuffand you're missing the boat in my opinion because now a lot of your calories are comingfrom high carbohydrate foods but they're not high nutrient density foods.that's why i think robert is performing better now, lifting more because our bodies are aholistic system, we just don't need protein,

we need protein and carbohydrates and fatsand waters and antioxidants and phytochemicals and vitamins and trace minerals and all theseare in nature's proportions and we eat nature's whole foods, of course the fruits and thevegetables are the best at those. so robert, what some like three top foodsthat you like to eat that are whole foods that are a good balance food, rich in protein,carbohydrates, nutrients, phytochemicals, vitamins and minerals?robert cheeke: well the funny thing is i don't even think about foods like that anymore,i don't think about like what's a good high protein plant food because i'm not even focusedon it. i would say something like walnuts, great at omega 3 essential fats, great inprotein, it's calorically dense, but i don't

even think that way.but off the top of my head i would say beans and other legumes seem to be a great examplebecause they are filling, they're about 500 calories per pound on average, they're verysatiating, they have a good amount of carbohydrates in them, a good amount of protein in them,a good amount of fiber in them, they're a whole food. so foods, legumes i think area pretty good idea for that. as i mentioned walnuts are fantastic. i likevegetables like yams and potatoes and sweet potatoes, you know usually the darker thecolor the better i think, as far as the best nutrition, but those again, they're very fillingfoods, very heavy, very satiating and could be the great centerpiece of a meal and withouthaving to emphasis tofu or something that's

got to be added to it. i think the potatoand have some salad with it, have some vegetables with it, is a great way to go. so, i meanbroccoli probably fits into that category really well too. that's the thing, there'sso many foods, why point out just a few, i think eating a balanced diet, eating the foodsthat you like that are whole plant based foods is a good way to go.john: what about fruits? like fruits for like bodybuilding. think that's a really good ideaor not so good of an idea. robert cheeke: yeah, well when i first gotinto this 15 years ago as a vegan bodybuilder they said no fruit, don't eat fruit but that'smy favorite thing to eat period is fruit. so i eat a lot of bananas, mangos, blueberries,which i actually find to be really filling,

blueberries can be really filling have a bigmeal of blueberries, i like raspberries, melons, citrus fruits. i mean really, i eat a lot.this is probably compared to you, but one time i counted i had 19 different fruits athome. it was just really cool, persimmon, guava, more exotic stuff than just apples,oranges and bananas. so i think that is a really good way to go because you get greatcalories with water, fiber, vitamins, minerals, just great nutrition and i think fruits canbe a great bodybuilding food, avocado, coconut, bananas, really popular bodybuilding foods.john: awesome, awesome. so there you go, you guys have it why too much protein, whetherit's animal or plant protein is not good and that you guys should focus on a whole plantbased food diet, rich in fruits and vegetables

also includes some of those beans and legumeslike robert was saying. so robert, do you have any last comments that you'd like toshare with my audience today about this topic? robert cheeke: yeah, well one of the thingsi think is really important too is when we project this idea that vegans and vegetariansneed lots of protein, number one it's completely inaccurate as we know from doctor michaelgreger who's one of the best in the business that even vegetarians get up to 6 times moreprotein than we need. our nutritional requirement is so low, what 5 to 10 percent of our calories.so when we present this idea to people, to our friends, our family, athletes, to otherpeople, that i think this gives a bad impression of, it makes a plant based diet which is asgood as it gets really makes it look deficient,

oh you must need lots of extra protein togo with that. imagine a mainstream audience watching a majorsporting event and one of the star athletes is projected to be a vegan person, peoplego crazy. oh this guy is not going to have enough energy, he's not going to be as strong,he's not going to be as big or as fast and this is the idea that gets filled into millionsof television homes then people are worried then about their children becoming vegetarianor vegan, they'll be deficient, they'll be weak and i'm someone who went from 120 poundsto 205 pounds, of course over many years, but clearly it wasn't an issue. when i wasmy biggest and my best i know had focus on protein, i didn't care about it, i didn'tthink about it, i didn't stress about it,

i didn't prioritize it, it just, it came fromeating enough calories of real food. john: yeah, i mean, that's important to metoo, if we eat enough food we're going to get enough protein and you shouldn't evenworry about it and don't try to get excess protein, like i think vegan protein powdersare a big shame, what are your thoughts on vegan protein powders man?robert cheeke: yeah, at the end of the day protein powders started over in the 60's or70's as by product of the dairy industry, it turned out to be a very great way to makemoney and so there we had it, whey protein, protein casing, all kinds of muscle milk typeproducts and that obviously led to the boom of plant based supplements as well and againi still think it gives the wrong idea especially

even labeled vegan protein, it means oh okaya vegan person must be deficient. john: right.robert cheeke: that's the impression that it gives and i think that can be problematic,misleading and not really accurate. john: i totally agree, so yeah. we get enoughprotein and oh here's another question robert, so when somebody asks you or somebody asksone of my viewers like and like somebody's talking one of my viewers who's a vegan andsomebody asked him like you're not getting enough protein as a vegan what should theysay to the person? what's the best comeback you can come up with?robert cheeke: so someone comes up and says you're not getting enough protein, is thatright?

john: yeah, yeah, yeah.robert cheeke: tell me, tell me all about protein, what do you know about protein, tellme how much we need, what are the great sources of it, tell me about your protein consumption.i don't know, i would just, i think it's just this thing that people don't know a lot about,they just assume, oh we just must have a lot of it, so please enlighten me, tell me howmuch i should have- 400 grams of milk protein a day, what is this. so i think people willthen realize that it's a little bit of a silly question, maybe i shouldn't be asking everyonethat, because they themselves... john: they themselves don't know the answer.robert cheeke: they themselves don't know and they may not know the health risks involved.so, i mean part of me, part of me wants to

get a little bit defensive and say okay tellme about your cholesterol levels and tell me about what's your...john: look at your phytonutrients from. robert cheeke: yeah, you sort of want to answerback like that, but i mostly say oh please tell me how much you think i should be havingand then the conversation gets started and you can just have a dialogue about it andrealize that maybe the person just doesn't know a whole lot about it and...john: they're just listening to those sport casters on tv.robert cheeke: it could be an opportunity for them to learn something, to try somethingnew. i was in that boat too where for a long time i was telling my followers on veganbodybuilding.comeat a lot of protein, drink these plant based

protein drinks and be as competitive as allthe other bodybuilders out there but as a vegan and make a stand and all this. theni just learned, i just learned more, i just learned from people like dr. campbell andforks over knives and many others that this was not something i needed to focus on andperhaps my advice was probably detrimental and could be harmful and i have to...john: own up to it. robert cheeke: yeah, that's something thati helped spark that movement of the plant based supplement movement, i worked that industryfor 10 years. it was working through that industry that i think led me to realize thatit's unnecessary and a lot of it is sales and marketing at the end of the day.john: right, well i'm glad you're here and

actually sharing this with people becausethis makes you more of an advocate that we actually don't need it because you've gonethrough it all, you changed your ways and you're not into this dogmatic approach thatwe must do it because that's what everybody else does and you're stepping outside thebox and encouraging a whole plant based food diet which is what i recommend also.robert cheeke: one more thought, this just came to me. i've said this to a number ofpeople in conversation recently, so one of the biggest fears out there is to give upthe protein powder, even plant based athletes who really get it, they really realize thatwe don't need a lot of protein, but they still do their insurance one a day, just for insurance,just to have it, just to be safe. one of the

hardest things to do, is just for people itseems to let that go. my question is what do you have to lose? are you on the olympicteam? do you have a 7 figure salary? do you have an entire nation cheering for your successthat you represent? what could happen? what you lose one pound, you lose two pounds, youlose a tiny bit of muscle? that doesn't need to happen, obviously i gained muscle. so buti think that's important, that what do you have to lose?john: people are scared. or there's fear based mentality.robert cheeke: we're not all hardcore professional athletes on tv every day with millions offans and big contracts and lots of pressure and money and all this kind of stuff, we'remost of us just exercise of it, and why do

all this extra protein drinks that are unnecessary,it's extra money, it's extra time, it's preventing ourselves from getting better nutrition elsewhere.there's all these reasons that say just give it up, you know, just give it up. what doyou have to lose? mostly, just to try it for yourself. i tried it in 2012 and i haven'tgone back, so if i can do it after being the like vegan bodybuilding guy for a decade,doing that in all the early days, 6 protein drinks a day, then i think anyone who justdoes the protein drink casually can also give that up.john: alright, so robert last question for you actually, is how much protein does a personneed whether they're just a normal person doing their daily stuff like i know a lotof you guys are, versus somebody like you

that really works out hard and does all thatstuff, like what's the protein need that you would recommend for people out there?robert cheeke: i am a believer in consuming 10 to 15 percent of your calories. so it'sgoing to be different because i burn more calories than a lot of other people.john: yeah. robert cheeke: because of my gender, age,height, weight and very importantly my activity level. so i'm just going to need more calories.therefore i'm going to have more, overall protein. so i'm not saying oh you're reallyactive bump it up to 20 percent of your diet or 25 percent.john: 15 percent should max out. robert cheeke: yeah, yeah because you justeat more calories.

john: so how many calories are you eatingright now? robert cheeke: i eat about 3600 a day.john: so 15 percent would be how many? robert cheeke: it's, i haven't even done themath, i mean, divided by four whatever, but i don't, because i don't care about it. idon't worry about the number of grams. it may turn out to be like 100 grams or so whichseems like a lot but when i'm eating thousands of calories that are mostly fruit and legumesand some grains and leafy greens then protein's going to be a small amount of that.john: yeah, so mainly if you're just eating plant foods, fruits, vegetables, some beans,grains and you're eating your calorie requirements, you're going to get enough protein to do whatyou need to do, right?

robert cheeke: absolutely, absolutely, andall the extra benefits of all the micronutrients, the water, the fiber, all the great thingsfor overall health without the extra baggage of isolated nutrients and just excess caloriesthat often just go to waste. john: awesome, awesome. well thanks robertfor being on the show today. robert cheeke: thank you.john: now, if you guys want to learn more about how to gain muscle and loose fat ona plant based diet robert has an amazing book, so why don't you tell them about your bookand how they can get that real quick. robert cheeke: yeah, my latest book shredit actually came out a year and a half ago, but it's inspired thousands of people, endorsedby dr. campbell, dr. rusellton, forks over

knives, kathy freston and numerous registereddietitians, authors, athletes. i spent two and a half years working on it, it's reallygood and basically that's, it was peer reviewed by 28 or 29 different experts and they'veendorsed the book. so shred it is on veganbodybuilding.com it'salso on a bunch of other stores in australia, new zealand, canada and soon to be amazon,not yet, but soon to be on amazon too. but right now veganbodybuilding.com and i thinkjust a great resource to help people understand how to burn fat and how to build muscle ona whole food plant based diet. john: that's what i encourage you guys toeat, focus on the fruits and the vegetables the most, and that's what i pretty much eatmyself and the more fruits and vegetables

you guys get in the better and fill in withbeans and other high quality plant foods if you need to. so hope you guys enjoyed thisepisode if you did hey please give me a thumbs up, to let me know, also be sure to clickthat subscribe button right down below to be notified of my new and upcoming episodesi have coming out every 5 to 7 days. be sure to share this with someone who thinksyou need protein or thinks you're getting enough protein. be sure to check my past episodes,i have over 450 videos now on this youtube channel dedicated to teaching you guys toeat a plant based fruit and vegetable strong diet to be healthy. so once again my nameis john kohler with okraw.com. we'll see you next time and until then remember keep eatingyour fresh fruits and vegetables, they're

always this best.is seaweed a healthy or harmful superfood?? on a raw food diet.alright! this is john kohler with okraaw.com. today we have another episode for you andwhat we're going to do today on this episode is have another one of my famous compilationvideos where i interview over a dozen of my friends, long term raw foodists, people

asian health meal

why eat health foods

hi youtube friends! so it is a normal partof life to go out to eat and sometimes we end up having to eat at places we don't necessarilywant or we have to end up getting fast food. because you're on a road trip and you ateall the food you brought or whatever. i don't know. and as a disclaimer, i'm just sayingfrom the start that you don't have to of course eat fast food or any of the food that i'mshow you. but if those situations come up and you find yourself having to go out toeat, i'm just going to show you today in this vlog style video some of the healthier optionsand healthier places where you can find healthier options for food. so our first stop is subway! [laugh] we don'thave to get you in it. so i actually like

subway. you can get healthy things. the problemis people, not everyone, a lot of people think that something from subway is inherently healthybecause it's from subway, which it's not. there's a lot of delicious unhealthy thingsyou can get at subway. so i have the nutrition facts pulled up which i'll link all of thenutrition links for places we go in this video below. but they make it pretty easy becausethey put all of the less than six grams of fat sandwiches at the top. one thing thatpeople always seem to forget is you can get a salad at subway, if you want. so that islike the healthiest option. but i don't like salad so i got a sandwich and what i got isthe oven roasted chicken breast on wheat. and i got some swiss cheese, all of the vegetablesexcept for jalapenos.

so a few things about this sandwich: one,you obviously don't have to get swiss cheese if you want to cut out some calories and fat.two, the bread. a lot of people think that the flat bread is healthier which i wish itwere, right? because it's less - like so much less bread but it's not. it's actually likethe same nutritional stats, calories, i mean about the same. they're all about same: calories,carbs, fat, protein. and none of the breads actually are truly whole wheat. actually,i take that back. the whole wheat flatbread, which i think is pretty new is whole wheat,but like this wheat, actually this is the honey oat. honey oat is actually the sameas the nine grain wheat bread but neither of them are whole wheat. they both have enrichedwhite flour which if you watch my how to choose

bread episode you'll know what that means.if you haven't you go watch now. pretty much the point is none of these aretruly wheat bread so it doesn't really matter which one you get they all like pretty muchhave white grain, refined grains but it is what it is. like i said you really want thehealthy choice go with salad but otherwise i went with this. and i do the oven roastedchicken breast because it's lean and it's a little more substance when i get like thoselittle turkey slices on here. it feels like i'm eating just bread with like a very thinamount of meat in it so i don't really like it. but more protein and this is still almost400 calories in this sandwich. i'll bring up the full stats. [snap] did you get thatsnap? but, you know, moderately healthy and

then of course as with the case with anything,it all depends on what you're going to eat the rest of the day to balance it out. and i don't ever get a drink because i alwaysbring my wa-wa bottle - it's my water bottle. and i just drink water all day long. and ilove chips on my sandwich so i brought some crunchy chips. sour cream and onions, thebest. and i like to just layer these on. oh and another thing to discuss is the mustard.mustard is like the healthiest condiment you can get because it's pretty much, there'sno fat, it's really like five calories per teaspoon and very minimal carbs so if youlike mustard you like something healthy. if you've never put chips on your sandwich you'vebeen missing out and you need to try it.

hey guys! so it is day two and today we aregoing to mcdonald's. i figure we have to do one true fast food place and we're just goingto go all out and do it. and i'm feeling pretty anxious, a little bit nervous because i haven'teaten mcdonald's in like literally, years. obviously because mcdonald's just not goodfor you. it's just a lot of fat, a lot of calories and the ingredients: nobody reallyknows what they are. you see those terrifying videos of burgers that last a month and lookexactly the same that’s pretty creepy. but, to be honest, part of me is also anxious becausei really like mcdonald's. i mean i like the way it tastes. i know it's terrible for me,it's like - and that's why i don't eat it. i never eat it but that doesn't mean thati don't think it tastes good and so i'm sad

that i can't really, for this video rightnow, go order a big mac and fries instead of what i'm going to order to make a healthychoice. but anyways, that the point, right? to show that there are healthier options. and also, just goes to show if you reallydon't want to eat something you don't have to because i've avoided eating it for yearsand it's not like the opportunity has never come up. so, that being said, i actually thinkmacdonald's breakfast, you can find a lot more healthy options - you can find a lotof unhealthy options too but you can find some healthy options. and the same goes forsubway the other day which i didn't mention but subway's breakfast also is pretty good.so, today we're doing mcdonald's and what

are the healthy choices? so i spent a lotof time on their website looking at the nutrition and i actually have to give them some props,some snaps because their nutrition presentation is very readable. it's like, it's super easyto digest. they make it all very accessible and prettymuch you have no excuse to not look at it. that being said, there aren't very many goodthings - "good for you" things. so a lot of people think usually going and getting a saladis better and that might be the case but it's not at mcdonald's. at mcdonald's i think allof the salads have just as many calories and fat, if not more, than some of the small burgersor cheese burgers. and if that's the case i'm not going to get a salad, right? alsothis video would be no fun if i went to every

fast food restaurant and just told you toget a salad, coz you already know that. one note about that: when you're looking at thenutrition on mcdonald's, stuff online, their salads, that like however many, 290, 300 calorieswhatever does not include the salad dressing which a lot of times is like 100 to 200 caloriesmore and a bunch of fat. so by the time you add that on you might aswell get the big mac. also, something else i considered getting was the snack wrap - thegrilled, honey mustard one or ranch ones or whatever. those are also lower in caloriesand fat but they're still about the same as the small burgers and they're much smaller.so i'm like that's definitely not going to fill me up. so i really had to spend a lotof time to decide what i could get that was

going to satisfy me, make me feel full, makeme feel like i'm eating something i want to eat, and make me leave without feeling bad.so there is really only one thing on the menu that would work. and the meal is the grilledchicken sandwich. it's the winner meal. so let's just talk about the sandwich for a second.look how perfect it looks. it's kinda creepy. this sandwich is originally, as it is normally,like 350 calories with 9 grams of fat. but if you ask for it with no mayonnaise it goesfrom 9 grams of fat to 3.5 grams of fat. it's pretty crazy that like half the fat is fromthe mayonnaise. so i just asked for it with none and i’m going to use some mustard toflavor it up coz i told you at subway that mustard is like the healthiest condiment.and you got the lettuce, the tomato and the

chicken. so that's my sandwich and it's goingto be much more satisfying than a salad or one of those small wraps. it's a decent size. now is this healthy? is this like the healthiestthing i could eat in the world? no, of course not. but is it one of the better options atmcdonald's if i am somehow forced to eat here. yes. so i get to still enjoy my meal and iget to leave without feeling bad. and also, i didn't get any fries but i did get someapple slices. it looks like there's like some 3 or 4 whole slices in here. so i will enjoymy apple slices. i will enjoy my sandwich and of course, i didn't need a coke coz igot my wa-wa bottle. hmmm, not bad. so now this sandwich is only 300 calories and 3.5grams of fat so not too shabby.

alright it's day three and it's not actuallythe third day. i figured i should actually clarify this. i'm not eating all these foodsin the same day or even in back-to-back days. this is like over an extended period of time.so yeah, i don't eat a lot of fast food and even if i do i try not to make it very frequently.but first update: mcdonald's made me and christian very sick. three hours after we ate thosesandwiches we felt terrible and the next day i felt terrible. and at the gym, all the wayit felt heavier and i'm convinced it was from the mcdonald's. i do not feel inclined toeat it again. the sandwich tasted fine but i think it's just coz i don't - i'm not usedto eating that kind of food. so anyway, that was bad but, there you go. if you don't eatit very much be prepared to be sick if you

decide to eat it. it is a rainy day and on rainy days christianand i like to get starbucks. really we actually like to get starbucks on any day but we trynot to go every day because it's very expensive. and you actually can get quite a few thingsat starbucks that aren't bad for you. like if you just get plain coffee or tea, right?and not like a little bit of soy milk or even home milk or creamer - if you're just addinglike a little bit it's not so bad. but starbucks becomes a problem with all of the specialtydrinks. so my personal favorite is the peppermint mocha which unfortunately they don't haveany more coz it's not the holidays. but i like to get it every once in a while and ifyou get things skinny at starbucks then it

means they'll use nonfat milk and they'lluse their sugar free sweetener so it does use splenda which is sucralose in their sweetenerand i try not to consume artificial sweeteners very often. at home i just use stevia. but if i go out...alsostarbucks doesn't have stevia out as a sweetener so i usually like will carry some in my purseor if i really need to sweeten it then i just have to use splenda but i try to avoid thatif i can. but anyways, the point is their skinny drinks use splenda so if you're someonewho doesn't like consuming splenda then you don't want to get it skinny. if you don'tget it skinny, it's going to have a lot more calories in it, but it's sweetened with refinedsugar so some people would say it's worse

to have refined sugar and some people wouldsay it's worse to have the chemicals. i’m not going to debate about that right now.but it is what it is and let's see what i'm going to get today. i like the cake pops.when i come for breakfast - if i have to eat breakfast at starbucks - i like to get theoatmeal because it's one of the lower calorie things but also you can customize it so anyof those add-ins like nuts and dried fruit and brown sugar. all come in individual packets. so you candecide how much you want to put in. all these sandwiches also, the under 300 calorie onesare pretty tasty. they're a little small for me, for a breakfast but pretty tasty. butthey are all on white bread. starbucks why

don't you have a whole wheat bread yet? soalso these little bistro boxes, they seem pretty healthy but when you look at them theyactually have a lot of calories. this one has 420 calories and 24 grams of fat. it isthe smoked salmon and cream cheese one. so even though they look healthy - go go goodnessedamame, 540 calories, 31 grams of fat - even though they look healthy they're pretty caloricallydense so i would not probably eat one of these for like a meal and specially because thisis not going to fill me up. so that wouldn’t work. alright, so in starbucks i got a skinny caramellatte with soy milk. so if you get a normal skinny vanilla or skinny caramel latte, itmeans it comes with nonfat milk and the sugar

free syrup and it's like a hundred calories.but since i got soy milk, it adds like 30 or 40 calories. i just prefer soy milk becauseof the taste. it's not healthier than nonfat milk or anything. and actually soy milk hasa little bit of fat. one good thing to keep in mind at starbucks is they'll prepare yourdrink pretty much however you want so one thing i'll do with the sugary sweetened drinkswith the syrup sometimes is you can ask for it with half the pumps. so if it usually comeswith three or four pumps they'll do two pumps instead of four or whatever. or you coulddo like - the pumpkin spice latte in the fall, it's my favorite but they do not have it sugarfree. so what i'll do is i'll ask for two pumpspumpkin and two pumps sugar free caramel or

something like that to lighten it up. or youcan also just do it with less pumps because usually that's actually pretty sweet, youdon't really need four anyways. but don't be afraid to ask for your drink like you likeit. also the starbucks app is really, really good and it will tell you the nutrition ofeverything. so before you go you can know what you're getting. alright, so the last fast food place thatwe're going to cover in this video is chipotle - i saved the best for last. everybody lovechipotle and you can definitely find healthy stuff there. the problem is a lot of peoplethink that it's inherently healthy and it adds up. because those bowls are pretty big.so i just want to take you through the nutrition

because they have a nutrition calculator onlinewhich is pretty cool. so this will calculate the nutrition for everything for you. youpick what you want. so i generally do not go with the burrito because those wraps are300 calories. just the wraps. just the tortillas and 46 grams of carbs so that's a lot. i don'tusually get that. i either get the bowl or what i usually dois the salad because the salad is the same thing as the bowl but you get more lettuceon the bottom. so more veggies the better, right? you go through, you pick everythingyou want. so i usually go with the barbacoa. it actually has less fat. i think then the- actually it's the same. same amount of fat as the chicken. let's just put both so wecan compare. little bit fewer calories, same

fat and a little bit less protein. but i justprefer the taste. so i'm going with barbacoa. in case you didn't know, you can get halfn half. so you could do half chicken, half barbacoa whatever you want. then you pick everything. now this is whereit starts to add up. this is kind of what i generally do. i do black beans, fajita veggies,tomato salsa, corn salsa - coz you can't not have the corn - and i get guacamole on theside. now look at this. already this has added up to 645 calories, 59 grams of carbs, and39 grams of protein. that is pretty calorically dense dense. now since i got the guacamoleon the side i'm not going to eat the whole thing. i'll probably eat about half of it.but what if i want rice coz sometimes i want

to get some brown rice in there. it jumpsto a whopping 845 calories and 39 grams of fat. oh my gosh! 91 grams of carbs and 42.5grams of protein. that is half a day's worth of food right there. i mean, that's a lot. that's a lot of calories for one meal. andthen if you wanted cheese or sour cream, add on another - so we're pretty much at a thousandcalories here and almost a hundred carbs. and this is like pretty - this is pretty actuallya good order compared to what most people get. so remember if you get the burrito that'san extra 300 calories. so i don't usually get the cheese. today i'm not going to getthe rice and i'm going to go with it this way. 645 - that's still a lot but i'm in controland you can ask for them, as they're loading

it up, to do half beans or half rice or whatever.if you are looking for exact nutrition definitely use the website. another thing to keep inmind with the salad, this vinaigrette that comes on the side usually you're going towant to skip it because look at this. it is 270 calories and 25 grams of fat in just thevinaigrette. like that is insane. that is just the dressing. and it's 18 grams of carbs. so just don't - if you're getting a saladjust think of it as a bowl with extra lettuce. that's what i do. skip the vinaigrette. andit is important to keep in mind - so what i got at mcdonald’s was less calories thanthis, right? less calories, less fat, less carbs everything. but the ingredients wereterrible. so i would say even though mcdonald's

had more 'desirable macro nutrients", thatthe chipotle, because it is fresh ingredients and they do try to buy local when they can,this is probably a healthier meal. that being said, even if you eat - you know if you eattoo much - even healthy food, excess calories will lead to weight gain. so you have to findthe balance. but if i have the choice between mcdonald's and chipotle i will always go tochipotle and get something that has a little bit more calories that's going to be moresatisfying, more tasty and have more wholesome ingredients. alright, so christian was very sweet and wentand picked up chipotle because it's really rainy out and we didn't want to go out again.so a chipotle tip that my sister taught me

is even if you order there get it in to-gothing because then you can have this middle or foil thing on top and mix it up. so it'smuch better integrated when you dig in. so i got the salad bowl and i got guac on theside. i skipped out on the dressing completely. it's not really a salad. it's just got someextra lettuce in there. i got the barbacoa, i got the fajita veggies coz little bit ofextra veggies never hurt anybody, there's tomato salsa, the corn salsa because i lovecorn and black beans. and i skipped out on the rice because otherwise it would've beenyou know whatever i showed you. it was like hundreds and hundreds of calories. so eventhough sometimes i do get brown rice. like if i'm going for just fun and not worryingabout nutrition and just wanting to go all

out and eat it, i'll get it with the rice.but if this is like i'm trying to stay on track then i really don't want to eat a thousandcalories in one sitting. so i'm going to thoroughly enjoy this. and i'm going to eat about probablyhalf of this guac - chipotle guac so good. give me a thumbs up if you agree. and thatis all of the places we're going to cover for this video because i'm sure it is prettylong by now so thank you for everyone who beared with me and stuck around to the end.please give this video a thumb’s up if you like this vlog style. if you have any otherkind of "vlog" requests or just general video requests, recipe request, anything, commentthem below. so to kind of conclude this video on healthychoices when eating out, i kind of said this

in the beginning - but just remember, it'sgoing to be different for everyone. these are just some options and please don't criticizeanyone here for this. if you don't want to eat at any of these places you don't haveto, right? like i said i've avoided eating at mcdonald's up until now for years and iwill not eat it again after this experience. but if anybody does choose to, that’s theirchoice, right? so let them be - i'll let them be on their journey - and i've talked aboutthat in my vlog on judging others and their food choices so it's really important thatyou just worry about your own lifestyle and what works or doesn't work for you. and notworry about anybody else. so i wanted to do this to give you some ideasof - well first of all you know that i am

a normal person and sometimes i eat out ofthese places and i have to make healthy choices. but also to let you know that there are healthierchoices but sometimes they're not the ones that you think they are. anyway, that's theend of my rant. don't forget to subscribe if you haven't already and i will see youon monday with a brand new video. thanks guys.

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