 Welcome to Healthy Planet, the show for people who care about their health and the health of our planet on think tech Hawaii. I'm your host, Dr. Gracelyne Neal, joining me today is Nancy Stein, a Whole Foods Plant-Based Teaching Chef. Welcome, Nancy. Hi. Thank you for having me, Grace. Thank you so much for being on the show. So tell us how long you've been plant-based. Well, we're going on 15 years now. It's kind of hard to believe it. We're kind of shocked ourselves. But it's been a journey and it's been, you know, a real learning process for us. We first went plant-based when my husband was diagnosed with aggressive prostate cancer. And, you know, when he said he wasn't going to do any treatments, I was kind of like, whoa, you know, I was a little shocked and I had to come to terms with it. And, you know, by the grace of God and a lot of prayers, you know, I said, okay, let's give this a try, let's, you know, try and go plant-based. So we started our research and we went on cruises that were holistic and we learned as much as we could in the beginning. And, you know, it kind of just went from there. We, at the time, there were no really cookbooks or anything in the bookstores. So I only had a choice of a couple books and one was A Thousand Vegan Recipes by Robin Robertson. I had no pictures and we just started page one and I just started cooking, you know, all the different recipes. And one thing I noticed because before with a standard American diet, you're cooking and everything looks kind of okay, but it doesn't look really alive. And when I started cooking these recipes and I put the vegetables in and they just, the reds and the greens and the yellows, everything was so alive that I just gravitated to it. I just said, this is what we want to do. This is how we want to eat. And so it was pretty amazing, you know, how it hit us. And there was one other book and I've got it here to show. The only other book at the bookstore was this one, which is called Extraordinary Healing. I don't know if you've ever heard of it. It was published way back in 2006. It's by Art Brownstein and it's the amazing power of your body's secret viewing system. And it's all about our immune system. And when I read this, you know, I told Skip, I said, you know, this is the way we have to go. And if you think about it, when you cut your finger or you burn yourself or do anything, how quickly your body heals. But we don't think about that. You know, we just go about our daily routines and everything, but that's our immune system working. That's how, you know, it heals our body. And so why not, if we eat the right foods, can it not heal, you know, from diseases and illness and everything? So that's how we, you know, learn to love this. So with the Extraordinary Healing, do they talk about diet there? Yes, he talks about the whole food plant-based diet. Back then, I was looking at it. I need to read it again. It's been a while. But if you look in the back, two of the doctors that he does mention back then was Dr. Dean Ornish and also Dr. Neil Barnard. And I don't think Dr. Esselstein was around at the time when he was doing that or T. Colin Campbell. So those two were mentioned and a few others. But yes, he's definitely a whole food plant-based doctor. And, you know, and we also watched this YouTube video, which was called The Incurables. And I think you can still see it on YouTube, but it was, it taught us, you know, like the people had, you know, several different types of diseases. And they went whole food plant-based. And, you know, we looked at this and they cured themselves and we said, well, what the heck? How come our doctors haven't told us this? Yeah. And that was just, you know, a real eye-opening for us. And so more and more people that we saw were curing themselves and they were reversing their diseases and illnesses. Then we said, okay, this is the way to go, you know, if they can do it, we can do it. And who? That was our approach. So go ahead. Well, one interesting thing when we went on the holistic cruise, it was called Taste of Help. And they had a panel of 12 people at the very end of the cruise. And they all had cancer. And one was vegan. One was plant-based. One was macrobiotic. One was raw food. And one was whole food plant-based. So you had all of these different, you know, yes, different ways of eating. And they all cured themselves. And so you had to look at, well, what was the reason? What was the, you know, the dominating thing that helped? And it was whole foods. It wasn't eating the processed foods. They were all whole foods. And they all cured themselves. So that was another plus. Yeah, that sounds wonderful. Do you, when you cook, do you use salt and sugar and oil? Or do you try to stay away from those ingredients? I knew you were going to ask me that. Well, we're not oil-free, okay? But we know what type of oil that we like to use. And we've been doing a lot of research on oils. And so we'd use a very high antioxidant extra virgin olive oil with high polyphenols, low saturated fat. And we're not using it. We use it in very moderation, okay? And so we do actually take one tablespoon at night before bed. We literally just take that tablespoon. And it's supposed to be very heart-healthy. It has all sorts of, you know, like 15 things that's beneficial for our bodies. And especially anti-aging, as we're 77, 78 skippers. And it's heart-healthy. And we're not really cooking with it, but we take it that way. There are certain times that I'll use the oil if I'm roasting something. I want to enjoy the roast. I'm going to use a little bit of oil, but it's like one tablespoon. Spread over a big sheet pan. And it's just a nip to make the spices and everything stick, you know? So it's pretty much like that. You know, when it comes to oils, unfortunately, many of the doctors aren't explaining this. Most Americans are using vegetable oil, and they're using a lot of it. And not only are they getting the oils that way, but most of them are eating processed foods. So they're getting all the wrong oils in the processed foods. So they're getting cottonseed oil, soybean oil, canola oil, and all of the bad oils. So they're getting an excess amount of bad oils. And this is what we stay clear from. We don't use coconut oil. You know, it's... Very hot. Yeah. Yeah. Oil, sugar. Here again. We really limit our sugar, but if we have a dessert, I say have a dessert. Have the dessert and enjoy it, because if you don't, you know, you're not going to enjoy it and you're going to crave more sugar. So just have the sugar. Be done with it. Have that piece of cake. Have that cookie and be done with it. And you won't have those cravings afterwards. It's my philosophy. It's just the way we work with it. When Skip was first diagnosed, we did stay away from a lot of sugar. Yeah. Yeah. And how about salt? Salt, we use Himalayan pink salt. Or Celtic sea salt. And I feel that, you know, the minerals in it are extremely good for us. And we do take an iron supplement, iodine supplement, I'm sorry. Just because we don't have iodine in those salts. But again, we use it modestly. You know, it's not overbearing. So, you know, you said to try to avoid processed foods. And so I'm just thinking if there's people out there who have cancer, what if they're reaching for a snack? I mean, besides fruits and carrot sticks. What kind of ideas do you have for people to... Oh, wow. Or snack. What's not processed? Like no potato chips, obviously. No. Well, you know, they can, there's always, you know, kale chips. They can put those in the oven and make kale chips. There's popcorn. They can have some popcorn. They're, you know, again, it's really, you know, we eat a lot of fruits as far as not having the processed foods. But make a fruit salad. Don't make it just one fruit. You know, have a make a fruit salad that has, you know, like mangoes in it and strawberries in it and kiwis in it. Make it interesting. You know, not just one fruit. And that way I think you enjoyed a little bit more. And before you were plant-based, you said you were on a standard American diet. Oh, yes. Yeah. We ate meat, fish, dairy and eggs and everything. Yeah. Did you feel the difference yourself when you transitioned right away or was it after? I did because I had a 50% arterial heart blockage and fortunately the doctor that I had after he did the catheterization on it, he didn't feel it was, you know, far enough along to do a stent. So I was lucky there. And so over the course of these 15 years, I don't know where it might have been that, you know, it cleared up. But my tests have all shown very positive, you know, as far as I, arteries go. So I feel happy about that. I do suffer from fibromyalgia, you know, the terrible, you know, that everybody thinks to have today. And a lot of it, you know, was stress related. I kind of acquired it when I was a caretaker for my mom who was passing with bladder cancer. Yeah. So I was juggling, you know, caretaking and trying to work and not lose my job and, you know, that kind of routine. And I came down with this fibromyalgia. And I spent a lot of years on the medications the doctors gave me. They had me on everything. And I just kind of blew up like a balloon, you know, from anti-inflammatories and muscle relaxants. And you name it, they had me on it, you know. And somebody introduced me. It was at a home show to Noni Juice. Oh, really? Yeah. At one time you... It tastes very good, doesn't it? I know. And at one time you couldn't even touch my skin. It just hurt to even touch me. And so, yeah, it was pretty bad. And so somebody introduced me to Noni Juice and I started drinking that. Well, that started to make me feel pretty good. Oh, wow. You know what? Yeah, it took away the inflammation in my, you know, my skin and everything. And so I thought, well, maybe there's something to this. Maybe I need to look at this more naturally. And so that's when I, you know, started doing more natural things. So, you know, I take melatonin at night so I get my REM sleep. I take a magnesium powder. And I drink eight ounces of that because we tend to be deficient in magnesium with fibromyalgia. And of course my diet definitely helps with it. Yeah. And I know the things that'll irritate it now. It never goes away. But if I do a lot of repetitious type things, you know, like vacuuming or sweeping or something like that, I can feel it, you know, but it goes away. I drink my magnesium powder and it's gone. I don't know. So you can manage it without all the, you know, drugs that the doctors want you to have. Yeah. So that's good. Did you expect that to get better with a plant-based diet? No, I didn't. You know, that's fine. I always asked that because it was funny. We, I had changed, no escape. And one day I woke up and I bounced out of bed. Oh my God, I'm not in pain. You know, it just like boom, it just went away. And I couldn't believe it. And I felt so good, you know. Yeah. And so, you know, it was really kind of a miracle. That is a miracle. That's wonderful. Yeah, it is. Yeah. It's a miracle. I always said, otherwise you live in pain 24 hours a day. I know. That's terrible. Yeah. Yeah. Anyways, it, yeah, it really helped me out. That's great. And, you know, something else to point out, which is, is, I know it's troubling to a lot of people because when you, when you're married, okay, and you have one person that wants to go plant-based and you have the other person says absolutely not. And, um, but, you know, my gosh, I mean, if you, if you've got a spouse that's really sick, you better change with them. I'm sorry. Yeah, you better. Yeah. Yeah. Yeah. You just have to. And, you know, in 30 days, you're going to be so happy you wouldn't change that for the cell. Wow. Yeah. Yeah. That's great. It was a surprise for you that all these things, did you get another angiogram or how did you know that? I did. Um, is it a sonogram on my main artery? And they were hot. They mean like ultrasound. Okay. So it was totally clear. Right. Yeah. So I feel pretty confident. Yeah. You know, I, I'm not out of breath or, you know, I can walk. I can jump. I can, you know, do things. So, you know, that's wonderful. Yeah. So let's go through some of the food pictures because that is worth delicious. Okay. Let's get our mouth watered. So what is this? Well, this is just an Italian pasta dish. You know, I'd like to, when you're first starting out, the best thing to do is start with recipes that your family is used to eating. Okay. So pasta is one. Okay. So you want to do pasta dishes. And, you know, even if you have young kids, they all like pasta. So, um, there's great ways you can do it. Um, you can make a, actually a cheese sauce. Um, if kids want, you know, mac and cheese, which is one of their favorites, and you can make a wonderful cheese sauce with just, you know, cashews and believe it or not, a carrot, um, an onion, um, some spices and everything. And you blend this all up and you've got this creamy cheese sauce. And you can put that over your pasta for kids. And it tastes just like mac and cheese. It's wonderful. And it's helping. And of course we have the Italian pastas. And now this is where I would use possibly, um, you know, a tablespoon of, um, that extra virgin olive oil that I talked about, the high antioxidant one. And, um, and that's just for flavor. But I like to use fresh herbs. I have a garden. So I constantly grow fresh herbs. So that's basil and tomatoes. And, uh, you know, my spices and my Italian spices. So it's delicious. That looks great. Let's go to the next slide. Okay. This is a Black Eyed Pea Soup. And we always have this around New Year's. And it's supposed to be for good luck. And, um, it just again has your Black Eyed Peas, um, fire roasted tomatoes, onions, um, salary, um, your greens. You know, we like to use either collard greens, um, in this particular dish. And, uh, it just works. And, you know, when we make these soups, it's always enough that we can have it for the next couple of days too. It's not just, you know, one day. So it helps. You're not in the kitchen all day long. Let's go to the next slide. Um, this is a breakfast burrito. Um, this one, I do use, um, a product called just egg. And it just makes a nice scrambled egg. It tastes really good. And again, we use, um, avocado in it and, you know, tomatoes and, um, spinach or any green that you want. You can use kale. Um, and then you put it on a wrap and wrap it up and it's delicious. I always like to serve to, you know, have a little side of fruit, you know, some berries or, you know, some oranges, grapes. That looks great. Let's see what this is. Um, this is a roasted cauliflower chickpea rat. And, um, the base on that is, um, hummus. And, um, the red onions and of course the greens and, um, just kind of wrap it all up and it's delicious. It's amazing when you start roasting vegetables, and I'll do that sometimes for soup too. I'll roast all the vegetables first and then put it in my soup. And that just adds so much more flavor, uh, to it. And in one of my great cabbage soups that I make, which I don't have a picture, but I make a great cabbage soup. And what I like to do for that is after I've cooked everything is I add one jar of, uh, vegan kimchi to the soup. And it's a mild kimchi, so it's not real spicy, but it just kicks it up a notch. And then you're getting some fermented probiotics with that soup as well. That looks delicious. I love cauliflower. I know, yeah. So I made you a cauliflower. Oh, I know. Let's go to the next slide. Okay. This one is a chickpea salad. So basically it's a smashed chickpeas and you have your onions and a little bit of, you know, vegan mayo on it, just like you would do a tuna sandwich, basically. You're making a chickpea sandwich. And then again, you just add your greens and you can add some cherry tomatoes to it. And lavish bread is kind of like a big flatbread and you just kind of roll it up in that. And it's delicious. So where can we see some of these recipes, Nancy? Well, I have a lot of them posted on a site that's called Miwi. And we have a group on there and we have several members. And it's called Restoring America's Health on Miwi. And it's miwi.com. And we post, you know, every time I make something, I post a recipe on there. And, you know, and I also post other people's recipes as well. But also, you know, they can follow me on Facebook. I, you know, post whatever I make. I always post my recipes. My grandkids always laugh at me. She takes pictures of her food all the time. So with your recipes, are they mostly your creations or? I do both. You know, if it's my creation, then, you know, I list the ingredients. I'll give the recipe. And if it's someone else's recipe, of course, I give them credit, you know, where the recipe came from. Besides the books you were talking about, do you have any of your favorite books? Oh, gosh, I have over 100 books. I mean, I really do. So, you know, I always started out with the, with the, at the time they were just, they were vegan chefs. They were, you know, both food, plant-based, that type of thing. It was all, you know, vegan chefs. And there were so many of them. And that's how I learned to do everything, because they've already been doing it. They know what to do. And if you want to, in any of these recipes, it doesn't matter who you follow. If you want to eliminate the oil, you eliminate it in the sugar and the salt. You find substitutes, you know, there's all, there's salt substitutes. You know, there's maple syrup that you might want to use instead of sugar or there's agave that you might want to use instead of, you know, there's always, there's coconut sugar. There's, there's, what's the, I can't think of the name of them. The, um, ah, the raw food one. Muncher? Yeah. Dates. Thank you. Yes. Yeah. You know, there's the dates you can use. There's all different ways that you can substitute. You just make the recipe according to what you want to do and what's best for you and your family too, you know. What's your favorite salt substitute? Is it table-tasty or? What do you like? Well, I've used a lot of Costco at the time. They have one. And I like theirs. And, you know, there's always, what is it? Mrs., Mrs. Salt or I can't think of who she is. She's been around for years and years. Is this dash or something like that? Yeah, this is dash. Yeah. How can you use that? You know, anything that's a salt substitute. Just check the ingredients, you know. And, and, um, I always liked the Costco brand. I felt that that was, had a lot of good ingredients. I was happy with that one. You know. And, uh, nowadays you have to have a lot of good ingredients. And, uh, nowadays you have to read ingredients on everything. I mean, absolutely everything. Our grocery store over here, which we, we only have three places we can shop for. We live in Winterhaven. And that's all these, um, publics and Walmart. Unfortunately, we don't have a whole foods. Like we're used to, you know, being able to shop at. And so, um, you know, I, I'm just like kind of horrified when I go into publics. It's, it's a major, major store here. But everything you look at is bioengineered. Everything. And, you know, you just, you have to really start reading labels. Now take the time, give yourself time shopping because you don't, you know, everything you're buying today is, has been altered. That's all I got into bread making. Yeah. Oh yeah. Yeah. So, um, I want to go through all your photos so we can, uh, Okay. Yeah. So this is what I call a cob salad and the bacon. You know, I said tofu, but I think I made those from TDP, uh, textured vegetable protein. And I, I really not for sure it was either that or tofu because I made it a little while ago, but, um, they taste just like bacon to use, you know, the different spices and, and, uh, um, different flavorings to make it taste that way. Um, I use a vegan cheese. Um, at the time I would have used mozzarella, but I didn't have that. So I used a KO cheese. Um, then of course I have the, uh, tomatoes. Um, all the greens are on the bottom and in my eggs are my specialty. Um, those eggs are all made from tofu and they taste just like eggs. It's, it's totally amazing. So, um, I make those with a little olive bottom and, um, then some cucumber and radishes. And it was totally delicious. It looks delicious. It was, it was. Going to the next one. How about this? Yeah. Well here we're, you know, doing a tofu shiskabob. And again, um, you know, we're using zucchini and yellow squash, the tofu. Um, we kind of marinate the tofu in a little barbecue sauce. Um, we have mushrooms on there and tomatoes. Onions. Everything you can think of really. And, um, we just kind of roast them on our grill. And we love this grill. It's a Quasenart grill, but it's flat. So we can do all sorts of things. If you want to do your pancakes on there, you can, um, you can do a complete, you know, stir fry on there. You can roast. You can do a pizza on there. You can do anything you want on this. And it's flat. You don't have to worry about food falling in. It's kind of cool. What is it called? It's a Quasenart. Um, just, I don't know the actual name, but it's, it's just Quasenart. And it's, it's a flat, just say flat circus Quasenart grill. And it'll hop up on Google. Next slide. It's not real expensive. Yeah. This is, um, I was making my homemade pizza crust. Um, and it's basically, um, just, you know, vegetables. And I use a marinara sauce and fresh vegetables on it. Mushrooms, um, green peppers, red onions, tomatoes. And it's delicious. You don't mix the cheese here or is there cheese on it? Well, I sometimes I'll put a little bit of mozzarella cheese on it. You can, and you don't have to, you know, it tastes, what's really good on something like that is just a little drizzle of, um, balsamic vinegar. And that really kicks it up a notch too. Go ahead. Next slide. These are what we call skillet dinners and these are quick and easy. If you're in a hurry one day and you don't have time to, uh, you know, do a big meal or cook. Um, it's simply sauteing some, um, yellow squash, um, your zucchini, uh, red onions, uh, some greens if your choice. You can use any greens. Uh, any choice of beans. I use black beans for this one. Um, fire roasted tomatoes. I love them. And again, you can mix this all together and saute it. And at times, if I want it Mexican, I'll add a little bit of cheddar cheese on top and let that melt. Really good. Looks delicious. It is. And then of course, quesadillas, which are, you know, always easy and fun to do. And I, here again, I use either, um, like a hummus for the, the base, but you can use, um, I made one the other night that where I used, uh, roasted, um, butternut squash and I mashed that up and used that as my base. And of course your black beans or any bean that you want, pinto. And then, um, you can add corn to it if you want. Uh, again, your greens and also a little bit of cheese if you want. And then I do, uh, put it on a skillet and I, you know, I use an oil, but when I say oil, I, I put a drop on there. I may basically wiping my pan with it. That's not like it's sitting on oil. So, um, I'll brown each side of the quesadilla, which helps melt the cheese and so forth. Also again, and sometimes I'll serve that with a side of salsa. It's really kind of good to dip in. Yeah. Next slide, Michael. Uh, this is my spaghetti squash and we top it with, um, I guess a broccoli salad. You could call it, it's broccoli and tomatoes, cherry tomatoes and red onion and, um, spinach. Um, you can add parsley and I kind of mix that in a separate bowl and use an oil and vinegar dressing or whatever, um, your choices and, um, mix that up. And then I, um, roast the spaghetti squash and then we, you know how you take the fork and you make the strands. So it looks like spaghetti and you kind of do that and then put the, um, salad on top of it and it's delicious. Oh yeah. Next slide, Michael. And this is my tofu salmon. This is a new recipe that we've learned to do and it's, it's out of this world. You can't even explain the flavor on it, but it's called a sticky garlic, um, salmon. And how do you make the, um, like how do you make the, it tastes like salmon, I guess. Do you see? Well, again, it's, um, you know, the seasonings that she uses. Um, it's, um, your seaweed. Okay. You're, um, uh, going blank on which seaweed it is. It's just the, you know, the seaweed that you make sushi. Yeah. You know what I mean? Yeah. Like nori. Yeah. Yeah. And nori, thank you. And you, and you just chop it up and in your blender with all the other seasonings that it calls for. And then on the actual tofu, um, you put it between two chopsticks and you don't cut all the way through the tofu just in halfway. And so you're kind of making that fish like, uh, you know, cut it. Okay. And so then you, um, take the tofu and then you're going to, you marinate it in this, um, sauce that, you know, has the seaweed in it. And it's best to marinate it if you can, like 24 hours, because you want all that to marinate. Where can we find that recipe? That looks very interesting. Yeah. But it's, it's, the chef is, um, Sam Turnbull. And your website is, it doesn't taste like chicken. And she has some amazing recipes. Uh, as far as seitan goes, if somebody wants to learn how to make seitan, uh, from scratch, she has such easy recipes and they're all delicious. You know, so we make a seitan steak, say seitan chicken, um, and, and it's all healthy ingredients, which is great. But it, you know, she also has a YouTube, um, she had miles of like, oh, yeah. So I really like her. And you know what's amazing about all these chefs is that you can ask them any question, email them and they get right back to you with, you know, the answer. And so that's really nice. I mean, so people can always, you know, if they have a problem or they need help, um, they can ask them, you know, what did I do wrong? And, and they'll come right back and help you out. So that's kind of nice too. Now, anyways, back to the tofu, um, before you, um, you can bake it or you can pan fry it. Okay. But again, I don't use a lot of oil by do it and skill it. I like to skill it because it gives it that crust, which you need, but you also put another little piece of seaweed under each, um, little block of tofu. Okay. So when you're, you know, cooking it, it's also bidding the seaweed on there as well. So anyways, then you make the sticky sauce, which is a garlic sauce and, um, that's made with your maple syrup and, um, your garlic and your soy sauce or Bragg's liquid aminos. You can use those and, um, lots of garlic and it, um, has little corn starch in it. So when you cook it, it thickens up and then it's like a sticky sauce that goes over it. It's to die for it. It's really good. It looks delicious. Yeah. It is. And we served it over rice. Right. Next slide, Michael. And these are tostitos. And again, you can do, um, you know, anything you want inside. Basically, um, we'll use guacamole and, um, hummus and beans and, and, um, and then top it with the, um, again, the cold, like tomatoes and greens and, you know, you can add a little sour cream if you want, dairy free, um, and a squeeze of lime juice. And it's just really good. Last. I like Mexican food. Oh, it's so versatile on there. So it is so many recipes. Yeah. Yeah. Next slide, Michael. Okay. This is the vegetable white bean artichoke soup. And again, it's just a, you know, I call them my, my refrigerator soups basically because it's just whatever you have left over in the refrigerator, you know, add the white beans and then you add your artichoke hearts. Um, you can add any vegetable that you have in your refrigerator and, um, then add your greens and your seasonings. You know, I use a lot of Italian seasoning that has such a mix of different seasonings, you know, and, um, you just, oh, and one other trick I always like to do if I'm using a vegetable bra is to, um, add one tablespoon of braised liquid aminos or soy sauce to it and kick it up a notch. It'll make that vegetable bra really rich tasting. Ah, so nice to see a huge difference on, yep. Next slide, Michael. And by the way, on the oil subject, which we didn't cover, is then, yes, you, if you're oiled brie, you know, you can saute in water. Okay. You can saute in cooking wine. Um, you can saute, um, oh, let's see, what did the, one of the other ones that I had on there. It's sauteing bra. Yeah. Yeah. Your vegetable bra and also, um, a lot of people, if they're roasting, we'll use the liquid from, um, the chickpea can, the aquafaba. Yeah, the aquafaba. And they'll use that on their roasted vegetables. Do you just want to put things on it so your spices stick to it, you know? And, uh, so there's different ways you can do that. And then, of course, you know, again, go online. I mean, these chefs have all sorts of different ideas on how to do things, um, that you may not think about, you know? Well, well, I mean, thank you so much. I mean, I'm wondering, um, how can people get in touch with you if they want some coaching or they want to learn more about your recipes? Well, they can email me or, you know, like I said, if they join my group on Miwi, um, I'm there and there's a chat group on there and, um, they can contact me that way or to just go ahead and email me. I'll be happy to answer any questions, you know, they might have. Well, thank you so much. Um, this is Dr. Grace O'Neill with the Healthy Planet on Think Tech Hawaii. We've been talking with Nancy Stein, Whole Foods plant educator, plant-based educator. Thank you for being here. If you enjoy the coverage and conversation, please hit the like button and subscribe to our channel, youtube.com, slash Think Tech Hawaii for great content on Think Tech. Check out my website at graceofhawai.com or Instagram at GracefulLiving365 for more information on my show guests. Thanks so much for watching. I'm your host, Dr. Grace O'Neill. Aloha everyone.