Dzień dobry Państwu. Nazywam się Wasufin Rzachmar. Witam Państwa w imieniu Rady Dyrektorów Zielonej Fundacji Europejskiej GF oraz w imieniu Fundacji Strefa Zielej. Ten webinar jest pierwszym w polskim webizanarem w Międzynarodowym Projekcie o tytule Feminist in the Climate Movement. Jest to projekt, w którym wiądącymi partnerami są Zielona Fundacja Finska Vizio oraz Green Economics Institute z Wielkiej Brytanii, a partnerami poza Fundacją Strefa Zieleni jest belgijska Fundacja Think Tank Zielony Think Tank Oipos. Zielone ruchy, jak Państwo wiecie, zajmują się klimatem od zawsze i jest to jeden z filarów Zielonej Refleksji Myśli. Transformacja, która musi się dokonać w najbliższych latach, tym bardziej w związku z europejskim Zielonym Ładem i przewidzianymi na to środkami, z perspektywy Zielonej, które są to ruchy, które są bardzo sfeominizowane i od zawsze walczące również o prawa kobiet i o miejsce kobiet w społeczeństwie, w życiu społecznym i w polityce. Wiadomo, że te dwie perspektywy muszą być dla nas zbliżone i iść razem w parze. Stąd taki właśnie projekt, w którym nasi fiństy partnerzy organizują szkolenie ogólno-europejskie dla ambasadorów feministycznych ambasadorek klimatu. Zielona Fundacja Europejska jest razem z drugim partnerem Green Economics Institute, organizuje tak zwany Climate Hub w przygotowaniu szczytu klimatycznego w Glezgą, który nie mógł się odbyć w roku 2020 ze względu na COVID i który odbędzie się pod koniec tego roku. Więc wpisujemy się w te wszystkie wydarzenia i od różnych perspektyw szukamy właśnie związków między feminizmem i prawami kobiet, a zmianami klimatu i konieczną pro klimatyczną transformacją. Ja oddaję głos Oli Kołeczek, która, Aleksandra Kołeczek, która jest prezeską Rady Fundacji Strefa Zieleni i jest zieloną polityczką i aktywistką i będzie moderowała to spotkanie. Dziękuję bardzo. Dziękuję, Ewa, for this introduction. Starting with our panelists. First of all, I would like to say that we are very grateful that you accepted our invitation and you found some time for this webinar with us. I would like to briefly introduce you to our guests. So with us, we have Mjuka Stampień from Poland, who is social and political climate activist working on just transition of coal regions in Poland and is well linked to environmental protection, public transparency and civic participation. She is the chair of Association Aksja Konin and co-spokesperson of the European Green Party's conciliation panel. Mjuka, hello. Hi, thank you very much for inviting me today and I'm very happy to be here with you. Great, thank you. From Czech Republic, our guest is Jitka Nesterstawa. She is a long-term environmental activist, art and fundraiser by profession. She has worked for almost 13 years for Greenpeace and other NGOs. Jitka Nesterstawa is also part of Movement Limiter Yismany which is an open grassroots civil movement fighting for a phase out and just transition. She is also a member of the Czech Green Party and has served as deputy chair of Energy Working Group in the past. Thank you and welcome to our webinar. Thank you and thank you very much for inviting me. And last but not least, of course, is our guest from Germany, Katrin Ulik, who is a candidate of the Green Party in the upcoming federal election in September 2021. Yes, fingers crossed. She has worked on climate change and mitigation and adaptation issues on the transformation of the energy sector and the corresponding structural change on the regional, national and international level. She is also an ex spokesperson of the Green Party in Bonn, as I understand, not anymore, but now I understand that you have more time for your campaign and working on the issues of just transition. Welcome, we are very happy that you are here with us. Thank you and thank you for the invitation. So, to start, we have a very interesting situation, three wonderful, experienced politicians who work just transition, but in three different countries, in Poland, Germany and Czech Republic. So, I would like you to briefly tell us what is your experience with transition in your country, in your region. Do you consider it just? Do you consider it accessible? Also, when it comes to participation of women and other minorities. Biuka, would you like to start? Okay, so I will start a little bit with saying something about my experience with just transition. So, I have been working on just transition mostly in my region, which is the Lignite mining region in central Poland. It's called Wielkopolska, so Eastern Greater Poland, let's say. And this is a region which has been mining Lignite since the 1960s. And there are still three open pits mines currently running. Two of them will be closed probably this year. Then there will be one left. Until very recently, so practically until we started getting involved in the whole issue, which is in 2017, there were plans to continue with the Lignite extraction and with maintaining the Lignite run energy plans in the region until at least 2040 or further. They were modernizing the energy plans. They were making plans for new open pits. And just very recently, that's last year, they came to the decision to cease the extraction of Lignite. And we are currently one of the most, I would say ambitious regions in Poland in terms of moving away from coal mining and from the burning of coal. So the plan for our region currently states that we will be backing out of all coal burning by 2030. And so we will be moving towards climate neutrality by 2040. So from the perspective of my region, I would have to say that these changes have been very, very rapid when I was starting in 2017 with campaigning for the phasing out of coal. It was completely inconceivable, even for me that in a few years we would come to the point where we would be talking about climate neutrality in my region. It is a region that has undergone a very rapid transformation in terms of the political and social approach to coal phase out. And currently we are in a process that I would also say is probably one of the most ambitious and participatory processes in Poland because we are working currently on a plan for the just transition in my region. It's an open round table type of process. So anyone who registers that wants to take part in the conversation about how this just transition is supposed to take place can and is enabled to take part. We have a very transparent process in terms of access to documentation and to the plans that they want to implement within the next year and we have influence on changing and modifying the plans that are being created. So I would say that in this form it is openly accessible. One of the noticeable things in terms of accessibility for women is the fact that unfortunately so far there are quite few women participating. But this is not, I would say, because there is no access to it, but because of the specifics of what we are dealing with. So this is an energy transition. We have mostly people connected to the energy plans and to the minds who want to participate in the process. Most of the women are connected to NGOs, so like me. So we bring in the additional, I would say, ecological or climate aspect into the discussion, pushing very strongly for an approach where ecology and maintaining, for example, the water levels in the region are being taken into account within the process. And in terms of Poland as a whole, I would say unfortunately that our region is quite an exception, because in a lot of regions in Poland we have at least six running coal regions within Poland. There are also some regions that have in the last 20 years moved away from coal. There is very little openness to a participatory process. So this makes it unjust, I would say. It is most often closed off to people who are in a decision-making position anyway. So this means that NGOs or social groups that want to participate in the project are not really allowed to do so. And they're also not very ambitious goals in terms of where these regions want to go concerning the coal phase out. So in some regions they're even saying that they want to keep coal until 2060 or even longer. So the conversation is quite difficult depending on the region in which we are talking about in Poland. And of course on the government level, as we know, I think on a European level as well, Poland has not yet committed to climate neutrality. And this is an ongoing discussion also on the European level in terms of talks between the Polish government and the European Parliament and European bodies pushing for climate neutrality. And I think I'll finish with that for now. Thank you. Thank you for this comprehensive insight. Now maybe let's move to Czech Republic. You would be so kind to introduce the situation in your country and your experience with transition. Yes, it was very interesting to hear what Milka was talking about because our experience in Czechia are very different to her region. And it's much more similar to how you describe the rest of Poland. Maybe one very important thing that I see because I've been with environmental movement for 20 years now approximately. And it's funny because I started more as an NGO worker. As you said, I worked for Greenpeace for a long time. But now I'm like a volunteer and voluntarily part of the movement that I found extremely important. And it was very similar. There is a lot of women in the movement, the women in the NGOs even in positions like energy campaigners etc. So there is definitely no problem with any kind of inclusion in the movement itself. And in fact, I'm really grateful because in fact, most of the people who are active in limitism in our movement are one generation younger, like 25 or illiterities. And they are just like open minded Europeans that are at the beginning brought down the manifesto that are really inclusive movement that ban all the forms of any kind of exclusion for whatever reasons etc. So there is no problem. Of course on the political level or on the state level there is no participation at all. I would say when we talk about transition. Of course there are some mandatory steps that for example are required by European Union etc. So my experience is that there are some kind of participatory events organized by the regional authorities, whatever it is more like we need to prove that we tried rather than we are interested to know what our citizens want to say or how they want to be included in the process. But there is at least one very important thing. As I said, I'm in the movement for 20 years and for most of the time the whole discussion about coal was should we destroy more villages and open more coal mines. So until 2015 and in fact our movement was kind of born from one of the attempts of our government in 2015 to open new coal mines and to even destroy the cities for 2000 people or something like this. And it created quite a big public pressure. We partially win in this battle five years ago and since then we really see the change of the whole narrative. So now everyone accepted that the transition is going on. But unfortunately in Czechia it's more spontaneous process because just like the coal mining companies are bankrupting or they are not able to work on the open market anymore it's thought to be profitable. So they know that they are going to end. And by the way in coming weeks Czech government even organized the coal commission inspired by Germany. And in coming weeks Czech government will be deciding whether the Czech coal exit will be in 2033 or 2038. And it seems so in last days it seemed that even the 2033 can be approved but we had a change in the government just yesterday and unfortunately the minister of health care was dismissed and he was of course supporting the shortest possible coal exit. So the discussion, I would say that there is no discussion there is just like the acceptance that there is a process going on and the biggest part of the discussion if there is any discussion it's about how to spend European money.  And there is no vision, there are no strategic goals anything like that. So it will be some kind of random spending and there is a really big fear that instead of supporting small businesses or medium businesses or local communities community energy and things like that it might quite big portion of this money it might end up at the coal the current coal mining companies with some projects for transitional projects or whatever. So the biggest discussion here if there is any it's just like what to do with all the money coming in unfortunately. So just the last thing, women are not excluded in the discussion because no one really is. Ok, thank you very much. Now maybe let's go to Germany to hear Katrin because I would assume that the situation might be a bit different since the Greens are the discourse about phasing out coal is not new it's mainstream idea but still do you consider just transition process and what is your experience?


Quick check with Simon Michelle from big securities on how we're tracking and what are we seeing in global yields? Obviously, we know there's been a lot of volatility of late Simon. What's what's happening today? Good afternoon? Good. Yes, absolutely investors definitely taking advantage of that jump up in yields We had earlier this week and we've seen the US yields just off a few points Aussie yield sort of tracking sideways So not a lot of movement after that volatility increases. He saw her a couple of days ago What about domestically any corporate bond news to share with us? Yeah, interesting We've had A&Z New Zealand doing a one billion dollar euro issue of a covered bond So still great demand for Aussie issuers and New Zealand issuers in Europe Transurban also looking to do a bond issue in US dollars So they're out doing a bit of a book build at the moment. All right, unfortunately cut you short as well Simon and appreciate it Thank you. Have a good day. Speaking of the banks. I will just mention CBA because


Who wants to hear my crazy, kooky conspiracy theory about 1-6? Glenn Greenwald has a new article out titled, Questions about the FBI's role in 1-6 are mocked because the FBI shapes liberal corporate media. About the backlash against right-wing media highlighting the incredibly suspicious fact that rank-and-file participants in the January 6 Capitol riot have been harshly prosecuted while its actual leaders and organizers have not been. Glenn goes over the FBI's extensive and well-documented history of using undercover agents and informants to entrap easily manipulated individuals into participating in terror plots that they themselves initiated and then swooping in to save the day. How unlikely it is that such informants and undercover agents would not have been active in the groups responsible for the Capitol riot. And how unacceptable it is that so little is known about what the FBI and other government agencies were actually doing with regard to these groups in the lead-up to an incident they absolutely knew was coming. Greenwald also ridicules the way the mass media have used punditry by literal FBI veterans to mockingly dismiss these points as crazy conspiracy theories using fallacious arguments. West Whitney Web also has a new article out titled Who is a Terrorist in Biden's America about the White House's new government-wide strategy for confronting the latest big scary boogeyman the U.S. public is being trained to fear, namely domestic terrorism. Web flags how the strategy is framing such an approach to countering widely loathed groups like white supremacists. But the White House document describing what it actually does makes it clear that it intends to operate in an ideologically neutral, threat-driven manner as the law, quote, makes no distinction on political view, left, right, or center, end quote. However, the document itself puts anti-government or anti-authority extremists in the same category as violent white supremacists in terms of being a threat to the homeland. The strategy's characterization of such individuals is unsettling. For instance, those who violently oppose all forms of capitalism or corporate globalization are listed under this less discussed category of domestic terrorist web ads. This highlights how people on the left, many of whom have called for capitalism to be dismantled or replaced in the U.S. in recent years, could easily be targeted in this new war that many self-proclaimed leftists are currently supporting. Similarly, environmentally motivated extremists, a category in which groups such as Extinction Rebellion could easily fall, are also included. This lines up with an assessment by the ODNI released in March in which the U.S. Intelligence Cartel places anarchist violent extremists and anti-government slash anti-authority violent extremists on the same level as racially motivated extremist violence. The document says that activism and mere advocacy of political or social positions, quote, may not constitute violent extremism and may be constitutionally protected, end quote, which of course implies that it may not be. Webb describes the dangers in the White House strategy's call to essentially fuse intelligence agencies, law enforcement, Silicon Valley, and community and faith-based organizations such as the Anti-Defamation League, as well as unspecified foreign governments as partners in this war, which the strategy makes clear will rely heavily on a pre-crime orientation focused largely on what is said on social media and encrypted platforms. And you can call me a crazy tinfoil hat-wearing conspiracy theorist if you like, but I can't help wondering if these two stories might perhaps be related somehow. If maybe, just maybe, the FBI's suspicious behavior before and after the Capitol riot has something to do with the implementation of authoritarian measures designed to stomp out any revolutionary impulses that might emerge in an increasingly impoverished and oppressed population. If maybe, just maybe, the opaque government agencies who run America in alliance with the plutocratic class are deeply afraid of the rising discontent of the masses who greatly outnumber them. If maybe, just maybe, the fact that the mainstream narrative about the Capitol riot has been full of plot holes, outright falsehoods, and narrative spin from the very beginning has been used to advance pre-existing agendas from day one is a bit odd. If maybe, just maybe, the fact that the incoming Biden administration had already been working on adding new domestic terror policies before January 6th should raise a few eyebrows. If maybe, just maybe, the fact that Biden has often boasted that he was the original author of the Patriot Act is not irrelevant to the timing of all this. If maybe, just maybe, the fact that the Capitol riot was immediately used as an excuse to target the left should have been seen as a warning of things to come. If maybe, just maybe, the leftists who jumped aboard the CNN narrative about the Capitol quote coup in the hope that it could be used to rally the left were misguided and should now adopt a more critical posture. If maybe, just maybe, the agenda to sustain an unsustainable economic model and an unsustainable empire is expected to require a few more screw turns than the public is likely to accept voluntarily, and precautions are being put in place to prevent a meaningful backlash.  I know it's practically against the law to voice theories about what conspiracies might be taking place behind the thick walls of government secrecy which prevent us from seeing anything. I know we're not supposed to speculate and are supposed to instead trust that these known liars and abusers are doing the right thing until they see fit to inform us that they are not. I know we're supposed to wait patiently until all the facts come in from institutions which we all know will never give us the facts. I am behaving badly. I am breaking the rules. But hey, don't mind me, I'm just your friendly neighborhood lunatic.


This study found that lack of social support and trust during pregnancy and a 2.5 years postpartum had a negative impact on mothers' mental and physical health. Specifically, lack of close friends slash neighbors, Q4, at only 2.5 years postpartum, effect estimate, minus 6.23, and lack of emotional support, Q2, at the same time point, effect estimate, minus 4.94, had the greatest negative effects on mothers' mental health. Lack of social support and trust also carried higher risks for mothers' mental health if it occurred at only 2.5 years postpartum compared to both time points. This suggests that providing support for mothers beyond the first year after giving birth may be important for maintaining good mental health. This article was authored by Kenta Matsumura, Yoko Morizumi, Kei Hamazaki, and others.


why we be hardy speaking some niggas crush me and I'm not trying to call it even though they say they all miss whatever ain't looking for no reason she want my what's up it's Cole from talk of the town we here with young cat yo what's up it's young cat so we in um New York City Urban Plaza you just shut down the stage with J.I. sure you already know it's much love in New York we just did our thing man you on a tour I'm shout out to J.I. shout out to New York shout out to talk of the town so um so this was the first show in New York City I was in Philly last time so so what's the um how was the New York vibe today you was jacking it so for all the people that have been watching you what's some advice you would give them or some encouragement you would give an upcoming artist that's watching you and your success I would say keep working stay consistent never let the doubters get to you man you gotta have tunnel vision and shit just keep tunnel vision in you won't do whatever you want to do with it so what when people hear young cat what do you want them to remember okay I want y'all to remember to jog and do it too as big as what I name you get as big as your name you get I mean anything possible I mean so last words anything you want to say shout out to your people shout out to talk of the town shout out to talk of the town shout out to New York from Philly shout out Stegastar shout out to everybody that's rocking with us


So since this is Children's Book Week, we're going to talk a lot about children's literature. So my first question for you is, what spurred your interest in comics and do you think graphic novels are making, how do you think graphic novels are making an impact in children's literature today? Where to begin? So hi, I'm Reina, I'm like, should we introduce ourselves or anything? Sure. So Reina. Okay. Feel free. I'm the author of the books Smile, Sisters, and Drama, and I illustrated the babysitters club graphic novels, and I have a book coming out this fall called Ghosts, which I'm really excited about, and I started reading comics when I was nine years old, and I was a San Franciscan, so that was thanks to the San Francisco Chronicle, and I fell in love with Calvin and Hobbes, and For Better, For Worse, and Foxtrot, and Peanuts, and I started drawing my own comics when I was 10, and then they were really bad, but I stuck with it, and I went to school in a New York city at a school called the School of Visual Arts, and they have a cartooning program there, so I got really into comics and making my own and making mini comics, and then, I mean, Jean and I met through mini comics once upon a time, because we used to do small press festivals together, and I've been making comics professionally since 2006, so it's my 10th year doing it, and it's really great, and the second part of the question was about impact. Yeah, how do you think graphic novels are making an impact today in children's literature instead of the funny papers? Right, well, instead of or alongside, I feel like the funny papers are still really important to me and the people who read them, and now people read comic strips online as well, so they've reached an even bigger audience than they used to, but, I mean, we've seen just a tidal wave in the last 10 years of interest and of amazing publishers who are stepping up to the plate to publish more and more graphic novels, so, I mean, 10 years ago, there were a few, the shelf was small, and now the shelf was enormous, and I feel like kids just can't get enough of them. Thank you. It's kind of awesome. I think Raina and I actually have very parallel stories. I think this is probably true of a lot of cartoonists roughly around our age. A lot of us grew up reading some form of comic books. I started reading comics when I was in fifth grade. I still remember the very first comic that my mom bought for me. It was a DC Comics Presents starring Superman in the Atomic Knights. You guys know who the Atomic Knights are? They're these dudes. They dress up in medieval armor and they ride around these giant mutated dogs. Kind of awesome. So that was the main character, like Superman and the Atomic Knights. Those were the main characters in this comic. That comic blew my mind. And after that, I started making comics. I think I was around 10, too. I used to make comics with my best friend in fifth grade, a guy named Jeremy Kenyoshi. So we would brainstorm stories together. I would do all the pencils. He would do all the inks. Then his mom would photocopy them for us at work. We would staple these photocopies together and sell them to our friends for 50 cents a piece. We made eight dollars. It was awesome. Jeremy's not a cartoonist anymore. He's actually a radiologist. Good for him, but I kept making comics. And I think when I was a kid, you know, when we were growing up, like Rayna mostly read comic strips, which I think were a little bit more diverse in terms of genre, if not in other ways, right, a little bit. But I read mostly comic books. And when I was a kid, really all you could find were superhero comics. I think one of the ways in which comics has impacted children's books and children's books has impacted comics is that now we actually have a diversity of different kinds of stories and comics and different kinds of characters. I think that's been absolutely amazing. Yes. And you guys both have done a really great job of showing that different representation of comics and not just doing superheroes, even though, Gene, you are writing for Superman currently. The new superman. I am, which is weird, right? Like my first comic was Superman and I'm actually writing for Superman. No pressure. It's a weird, it's a weird thing. And Rayna, you are you read the babysitters club series and now you have written for the babysitters club. So it does come full circle. I just found fan art that I did when I was 10 of the babysitters club. And like, it's amazing. It was it was incontinuity. Like Stacy had just moved to New York City, so Stacy's not in the lineup. So I posted it to my Instagram and everybody was like, where's Stacy? And I was like, it's not that I don't love Stacy. It's just that she wasn't there at the time. Yeah, it's really amazing. It was like cool to find that because I didn't remember doing it at all. So can I ask, like, did your designs for the characters change? Oh, really? So it was kind of even though you don't remember doing that art when you were 10, it was still somewhere in your subconscious. When I went back to read those books in order to adapt them. And this was happening in 2005. So this was 10 years ago. I mean, I hadn't read the babysitters club novels since I was maybe like 12 years old. But when I read them, it was like no time at all. I still saw them in my mind's eye in the exact same way, which is to say that I still saw them looking like me and my friends. So I drew Christie, like I draw myself. So now when people read Smile and the babysitters club, they're like, how come Christine Rayner, the same person? Is that actually you? And I'm like, not really. But she she was me in my head when I was that age. So it's it's very strange. That's awesome. So. You guys both have written a lot of things on like representing vast diversity of people in comics. Jean, you've done great things for Asian Americans in comics and writing different characters and protagonists with multifaceted things, not stereotypes. So that's something that you get into in American born Chinese, of course. And you've read the wrote the first gay character I read. I've read in a children's comic, which I think is great. And I think representation is a good thing to have in in comics in general. And can you talk about why representation in children's literature is important and how it's been different when you were kids versus now? Oh, it's definitely it's definitely different now than when we were kids. We kind of grew up roughly in the same area, too. I grew up in the South Bay, which is about an hour from here. And you grew up around here. I grew up in the city. Yeah. Yeah. So I really I kind of think like the Bay Area gets into you, you know, and it comes out in in these comics. For me, when I was a kid, I just remember that it was a really big deal to see an Asian American on TV. I remember like my brother and I would be watching. And then if some Chinese guy walked up on onto the screen, we'd like call our parents to come look. That's how that's how rare it was. We go, there's a Chinese guy there. And then you'd be like, where is it in the background? Look right there.  And and and I think I was felt like I always felt it. I always felt like I wanted to see characters who look like me and who look like my family in in these comics, even though I wasn't able to talk about it, that feeling was always there. So I do think for a lot of my books, that kind of drives it, you know, and it's not just seeing characters that look like me. It's seeing a world that looks like the one that I grew up in, the one, the one that I lived in, you know, and being from the Bay Area, you grow up around a lot of different kinds of people. And then when you start reading these books, you realize a lot of these different kinds of people don't make it into these stories. This sounds really weird, but I was the minority growing up here. And I mean, I went to Lowell High School, any low lights in the house? Yeah, all right. I love when pans grow up, class 95. And at the time, I think Lowell was 65 percent Chinese. And then I think white was like the next largest racial foot. I don't even know the right words to use anymore. But, you know, I was not I was not the majority. And so my friends did not represent the majority that you see in the rest of America. So when I moved away from San Francisco for the first time, I went out to the East Coast and I was in New York for school. I was like, this is really disconcerting. Why is everybody white here? I don't understand it. So so when I started making comics, I just I was really, really thoughtful to like make it look like it looked like I was growing up. I mean, my friends were every race and every orientation, and it was just what I saw and what I knew. And people told me I was being progressive and I was like, what are you talking about? It's just life and putting gay characters into a middle school setting and drama. It was just me and my friends, you know, that was just what I saw. That's what I knew. And so, I don't know. It's it's important to me to show what I know. And we're lucky here. It's true. There is a special place and we were all in it together and we we love that about it, but I don't know. I feel I feel like we're just that we're lucky. Yeah, I think we are. I think we are. I actually think that every kid should have an experience where you're a part of the majority and also an experience where you're a part of the minority, because I think I think both of those things together give you a more full picture of what it's like to grow up in these different environments. Yeah. So people are discovering your books every in libraries every day and they're seeing that representation. They're seeing themselves in their books. Could you name a book you discovered in the library when you were a kid and why it stuck with you? We're reading a book about Leif Erikson. There's a Viking. I do like a book report on him and I was just like, yeah, he's so cool. He like wears those like crisscross things on his legs. And he like, I don't know. I just remember being like really into Vikings when I was like seven. That's a terrible example, but it sticks out in my head. So does Leif Erikson represent you as a person? Absolutely, a hundred percent. Yes, I have my wooden boat and everything up in my apartment. Yeah. That's awesome. Wait, so are you going to do a Viking comic? Totally. That's the plan. It's as bright as the second Vikings. That's perfect. Sure. Totally. You heard of her first. When I was really little, my favorite book in the library was this one called Happy Birthday to You by Dr. Seuss. You guys know that? Do you know that book? I think you've talked about it. Yeah, I love that book. I loved it. I checked it out over and over and over again. And partially because I loved getting birthday presents, right? I was a greedy kid. But also there's this passage in the book where they talk about the terror of non-existence, which is it like blew my mind when I was a kid, right?  And when I was a kid, I just remember looking at that page and being like kind of freaked out and thrilled all at the same time and that really stuck with me. Yeah, Dr. Seuss sticks with a lot of kids. My first book was Oh, The Places You'll Go. And that's one of those ones where it's like thinking broadly about how you're going to be when you. Yeah, that's one of those things where it's like underneath those primary colors is something really deep and really like gets to the core of what it means to be a human. OK, now I have a silly question. Jean, you write for superheroes and Raina, you've read in an X-Men comic. So if you were a superhero, what would your name be and what would your powers be? Oh, man. Do you have one? I'd be the weather girl. You totally thought of that before. I've thought of that before. Well, like when I first read about storm, I was like, no, like that's what I want to do, because I used to be obsessed with the weather. And maybe it's San Francisco thing where the weather just never changes.  Like, wow, it's raining. What a concept. But yeah, so I can't be stormed because storm already exists, but I think I'd be the weather girl. I also used to be obsessed with Pat McCormick. I feel like I'm in like my hometown, so I can talk about this. Pat McCormick used to be the weatherman for Fox 5 News. And he had like a puppet show also. He was just so I'd sit through the whole news just to get to the weather because I loved Pat McCormick so much. Yeah, so this is this is premeditated.  You have thought about this since you were a kid. I was a kid. That's awesome. Yeah. That's awesome. I don't know. I think when I will, you know, those comics that I was doing with Jeremy, that that the the the character that we created for that comic is probably who we wanted to be when we were when we were 10 years old, you know. And the main character, his name was his name was Spade Hunter, which is not a great name. But the reason why we chose it was because we both really liked the shape of the spade in a deck of cards and the spade. Like so he so he wore a suit with like a spade on it. And then his he didn't really have any powers. He was kind of like Robin Hood. He wore all green. He lived in the woods. So the one thing that would that made him different from Robin Hood is that he had this discus of death. And that was his weapon. He throw it at people's heads. We thought it was awesome. And that was based on the swing that I had in my backyard back then. We had the circular swing that only had one one rope. Oh, I had one of those. You did. I don't think they make those anymore because kids cracked their heads on them.  Right. But that eventually fell off. And then my brother and I would used to throw it at each other as a discus of death. So I think that's that's who I wouldn't want to be. So no like radioactive spider bite or like how you came about your powers. Oh, well, yeah. If I had to get bitten by a radioactive animal, I would prefer that it would be a pterodactyl. Right. Yeah. Out of all the animals. Sure. Wings. I was supposed to spider. Spider is not as interesting as a pterodactyl. OK, so you guys have been working together or not working together, but fans of each other's work for a long time. What is your favorite book of Reina's and what is your favorite book of G? Fitness to the Test. My favorite book of Reina's is Sisters, I think. I think she gets better with each book personally. Thanks, Gene. And I think that that book is is pretty amazing. I have four kids. I have a boy and three daughters and my daughters, especially all of them, but my daughters especially are obsessed with Reina. They love Reina. They love Reina so much more than they love me. It feels so sad. Like when I ask them what they think of my books, they go, they always say the same thing. They always go, it's all right. It's not as good as Reina. It's all right. Are they in the audience right now, cheering her on? They're not. They're not. They're actually at a track meet. They really wanted to come, but they had to go to a track meet. They don't love me that much. Track meets are better. Your mom made them go to the track meet. They wanted to come here. It's really hard for me to choose a favorite Gene book. I mean, I started reading American Born Chinese when it was still mini comics. And I remember thinking like that I had reached the end of the story because I had read up to like the halfway point in the mini comics. And I was like, that was good. And then the book came out and I was like, oh, my gosh, like it just like there's so much more to it. And it was it was just so amazing.  If you guys have not read American Born Chinese yet. OK, yeah, so good. And I mean, I'm a huge, huge fan of Boxers and Saints, too. I just I can't believe the things you were able to do with that series. Did you call it a series or do you call it a set or that they had a fancy word for it? I forget. Die something. I forget. Yes. Oh, OK. That's what they called it. Cool. Thank you. Thank you. Figured it out. I also really like Secret Coders, which I read pretty recently.  I need and now I'm going to learn to code and I'm not a I'm not a numbers person. I'm not a techie person at all. But it kind of made me want to be one. Awesome. Awesome. And also, I mean, the Avatar comics, like I could just geek on forever about Jean's work. It's so good. We were both Avatar fans. Yeah. Yeah, not the movie. Not the movie. No, no, no, no. But the TV show. Yes. And Cora and Cora was amazing. Anyway, just geek out for 20 minutes about Avatar. Anything else that you guys are major fans of that you've become fans of recently, like cartoons, well, I'm a fan of Jason Shiga. We're friends. But I think I actually like him better as a cartoonist than I do as a friend. He's all right as a friend. He's an amazing cartoonist. That dude is like, so he did this book called Meanwhile, which all of you should read. Meanwhile is like a maze and a comic book had a baby. It's a choose your own adventure comic. Amazing book. And he also wrote a book called The Librarian, which I think is why a lot of library people would want to. Oh, Book Hunter. He did a book called Book Hunter. Yeah, which is great. Just like if you don't turn in your library, current books. The Book Hunter comes after you. The Book Hunter comes after you, so watch out. Jason is a superhuman. He's a superhuman being. I'm a big fan of The Hilda series by Luke Pearson, published by No Brow, Flying Eye Press. And they're these sort of like large format, almost French style. They're like 64 pages long, I think. But they're these little graphic novellas and Luke just puts so much beauty and wonder into his books. If you're a fan of Miyazaki's films at all, I recommend The Hilda series very strongly. I also just read Nimona by Noelle Stevenson and loved it. So good. Trying to steal your... CC Bell. CC Bell's El Defo. God, if you're a smile or a sister's fan, El Defo is an outstanding, outstanding book. It was the first graphic novel to be given a new very honor. And when that happened, I was just like crying tears of joy for CC, who's also a very good friend of mine. Great, thank you guys. So both of you guys have written like in Smile and in American Boy on Chinese about struggling to fit in. How many experiences or can you tell us about an experience about you struggling to fit in in middle school and high school, which is when your main books are? Just one. Just one. You can do a dozen if you want. Well, you know, a lot of the stuff in American Boy on Chinese was based on my childhood, especially my middle school years. I grew up, the community that I grew up is now like 60 or 70% Asian-American. When my family first moved in, we were just one of a handful of Asian-American families in there. And as I was growing up, the community changed, right? And I think that anytime you have rapid change like that, some stuff comes out. So when I was a junior high, there was a group of kids that we used to call the stoners. They wore heavy metal t-shirts. You guys know what that is? Heavy metal. It's like this music that we used to listen to before they invented rap. They would wear heavy metal t-shirts. Kind of simultaneous to rap. Yeah, yeah, it was. It was simultaneous to rap. But rap kind of overshadowed it. We called them head bangers. Yes, we called them head bangers. It was like men with long hair. They would wear women's makeup. It was kind of awesome. Anyways, so they would wear these heavy metal t-shirts. They'd wear ripped jeans.  And anytime we passed each other in the halls, my friends and these stoners, they would almost always yell something insensitive at us. So a lot of those words ended up in American-born Chinese. But what I realized looking back as an adult on those experiences is junior high was the very first time that I stopped feeling comfortable hanging out with my non-Asian classmates. And largely it was because I was internalizing these things that I was hearing in my, in the hallways. I remember wondering if everybody who was around me, who was an Asian, thought the way these stoners did. But the stoners were just the ones that were brave enough to say it out loud. Now as an adult I can look back and I can see that was just my middle school paranoia playing out but I do remember that was a big deal when I was growing up. I really tried hard to write about this experience and smile but I'm gonna pretend that none of you have read Smile and tell you what it's about. When I was a sixth grader at Aptus Middle School, I tripped and fell one evening and knocked out my two front permanent teeth and then had to spend four and a half years dealing with braces and surgery and head care. And this was in sixth grade. It was my first year at Aptus. Then I was a really shy kid to begin with and I was already kind of self-conscious and so losing my two front teeth kind of brought it to an extreme level that I don't think anyone should ever have to deal with. But I felt really isolated. People teased me, I got bullied for it and people were just really curious but I was a very sensitive kid and didn't know how to articulate what I was feeling and it took a long time for me to really get my self-confidence back and that did coincide with getting my teeth fixed in a lot of ways. And so that's kind of what the story ends up being about but the experience was brutal and I feel like every kid goes through something, maybe not as extreme as that but something that makes them feel like an outcast or something that makes them feel like they don't look the way everybody else does or they're not normal or something else. And I was shocked at how many people could relate to the story even if they haven't busted their face. They're like, oh my gosh, well I had this time everyone's had a time where something happened to them and being able to share that story with other people can really make you feel connected to others. So the thing that made me feel like the biggest outcast of all ended up being the thing that connected me to millions of people through the story. And I think that's really the power of books is being able to relate to other people and being able to empathize with others. And in the case of comics, it's just so personal somehow. It just feels like you are talking directly to the character or that you are the character. And maybe it's something about the art being sort of friendly and representative and it doesn't necessarily look like a real person. Like in American Born Chinese, your characters are very cartoony and so you can easily see yourself in any of them. And I think readers can see themselves in my characters for the same reason. So there's just this, when you're watching a movie, you're seeing an actor play a role or when you're reading a book with just words, you're imagining it in your head but something about comics just brings you right there. So yeah, I'm getting way off topic, but it's been sort of a brilliant revelation to realize the power of storytelling through this medium as a result of this horrible experience I had when I was 11. I don't think it's off topic at all because people can see themselves and work through their struggle with fitting in with books and with your books in particular. Do you guys have any books that helped you through a hard time recently?  I see myself in this character. Recently or just in our lives. I mean, honestly, I work through my own stuff in my books. I'm always working through whatever it is that I'm dealing with through my work. I remember reading when I was younger for better or for worse in particular, which is a comic strip by Lynn Johnston that's no longer being syndicated, but it was syndicated from 1979 until 29 years later, what's the math there? Yeah, none of us knew how to add, but it was a long time and it was during my adolescence. So I felt like I had these characters that I could see every single day in the comic strip pages and they were going through the same stuff as I was and it just taught me that it was okay. Whatever it was I was experiencing, I was not alone and it was okay. And that was hugely important to me. And I still credit Lynn Johnston as my biggest influence for that reason. She was writing about real people, real lives, real problems. It helped me through so, so, so many things from the time I was a kid until the time I was a grown-up.  So I think that had a huge impact on the way I think about the world.  And the fact that behind every superhero are these two ideas. Number one is you always put others before yourself. And number two is you never give up. No matter how bad you're getting beat down by Dr. Octopus, you just keep on going. And I think those two ideas really embedded themselves inside of me through me reading these superhero comics. So what is a book that you really loved reading recently? What's your last favorite read book? I do a lot of reading to my kids, you know, and I could tell you the one that we have to return to over and over and over again, the few, because that's what little kids especially like to do, right? They like to read the same book over and over again. There's one called Little Pea that my youngest daughter just loves. It's the author's Amy Krause. I don't remember the illustrator's name, but it's an amazing book. It's about in the world of peas, like these little talking peas, like green peas. Okay, there's a mama pea and a papa pea and a little baby pea. What they have to eat for dinner is candy.  So her parents forced her to eat candy in order to get her dessert. And her dessert, of course, is spinach. So that's been, I've read that book so many times to my daughter. My oldest son, when he was around that age, the book that he loved was Dayglo Brothers, by, I think his name is Christopher Pike. And it's about, it's a nonfiction book. My older son is like the exact opposite of me. All he reads is nonfiction. And when I was a kid, all I read was like fantasy and superhero stuff, you know? So I don't totally get, like he looks like me, but his reading habits are the exact opposite. Anyways, Dayglo Brothers, it's actually a nonfiction book about these two brothers who invent the Dayglo colors. And it talks about how they invented them, how the Dayglo colors helped the allies win the war. It was like, it's an amazing book. Done in this beautiful, like 1950s inspired style with all these Dayglo colors weaved in. Wonderful book. I feel like I'm really behind the curve here. A lot of you are gonna laugh at me for this, but I really only recently started to appreciate Moe Willems' work. I mean, I've known Moe actually for a while now, but I didn't have any kids in my life. I don't have kids myself and I don't have a lot of young cousins or anything like that. So I only just recently started reading his work and part of it is because I have a friend who's got a six month old.  Can you entertain the baby for a few minutes here? Here's some Moe Willems books to read. So we'll start reading the pigeon books and I'll start doing the voices. And I'll notice that my friends stop doing what they're doing and they'll come and like sit and like listen to me read the books. And it's just the most fun experience ever to read the pigeon and to go through the pigeons and motions with. And the kid is just like, like she's six months but she's just like fascinated by everything. Which I don't know, Moe Willems is just a genius and I just was in New York and got to see his show which is at the New York Historical Society and it's sort of a retrospective of his career and it's amazing. And as far as graphic novels goes, I have been a fan for a long time of Svetlana Tchmikova's work but she recently published a book called Awkward and it's a middle school graphic novel about these kids who were like in a science competition and she is just a brilliant cartoonist. She's so, so good at nailing jokes. And I think for me, like if a graphic novel is not funny, I'm not gonna be that interested in it. I want funny graphic novels. I want them to be entertaining and poignant and sad and emotional but I want them to be hilarious as well. So awkward also if you haven't read this book. It's so good. I see the comic experience in all of your works too. You always have this comic relief family with the expressions on people's faces. You have to laugh. I've read a lot of comics. And I think the more comics you read, the more you realize what makes you laugh and then you try to go for that in your own work. And I became a fan of manga maybe like 10 or 15 years ago and I think that really influenced my storytelling as well. They just go to some bonkers places with their facial expressions and they kind of have their own visual language in Japan that they've been honing for the past, I don't know four or five decades and it's just outrageous and it's just so funny. Another thing I'm really a huge fan of is Yotsuba by Kiyohiku Ozuma. That's like my favorite series and it's about this little kid. And she's weird. That is the elevator pitch but it's so, so, so funny. It feels like I'm reading Calvin and Hobbes again for the first time when I read Yotsuba. Y-O-T-S-U-B-A, did I get that right? Okay, for those of you who are like, wait, what? What? Yotsuba. And they're available in the Children's Center now. If you guys make your way up there, you can check them out. She has green hair. I mean, that's all, yeah. There's flowers in the covers and, yeah, okay. So why are books for kids important? Why do you write books for kids and young adults? Well, I think, I don't know if this is true for you but when I was doing my comics I wasn't really thinking about age demographics.  I didn't get categorized as young adult until after I signed with my current publisher for second books. And retro, you know, retro act, like looking back at it, that's what I'm trying to say. Looking back at it, I do think that's a great fit for me. I think there's something about coming of age stories, there's something about that formation of identity that I find fascinating and that I return to over and over again. I think I'm just stuck being 11.  Like I just, I spend way too much time thinking about how I felt when I was 11 and the things that happened to me when I was that age and the friends I had and, you know, the experiences that I had but, yeah, I don't know. And I think most of what I like to read skews young as well. And I'm at the kids' table perpetually, like when I go to parties, I'm like, oh, grownups, whatever. And then the kids are there and I'm like, hey, what are you guys doing over here? Like I just, I would just rather hang out with the kids most of the time. So that's not why they're important though. I think I got way off topic. That's why I write them. But I think that it's important for somebody to be at the kids' table. I think that we as adults do have retrospective wisdom or something, maybe, I don't know, hopefully. And the connections that adults and kids make together through books is a wonderful thing. And I like seeing parents and their kids share my books. I like seeing that they cross generations and that they start conversations between generations because I think that's really important. And it's all to reassure my 11 year old self that it's gonna be okay. So that's my goal through my work, is to tell myself 20 years ago, 30 years ago, whatever, that it's all gonna be okay. All right. Now you guys have to ask each other questions because I ran out of questions. No. So Jean. So our summer learning event starts today in case you guys didn't know, they're wearing our Reading Ranger badges. You can get one yourself. If you read 15 hours this summer and you can sign up upstairs in the Children's Center at your local library, wherever that may be, hopefully in San Francisco because that's where the Reading Ranger badges are. So if you had, do you have any books that you would want to recommend? I know you keep mentioning books, but you have to mention more. Do you have any books that you would recommend that people go upstairs and grab to start their summer reading and get the Reading Ranger badge? Well, when I was a kid, I loved the Book of Three series by Lloyd Alexander, which is still fairly popular. Amazing fantasy series. I don't know if I really liked fantasy that much before I read that series. I'll just tell you my favorite books when I was a kid. I really, really loved Mrs. Frisbee and the Rats of Nim by Robert C. O'Brien, Newberry Winner, such a fantastic book. Well, well, well written. My other favorite book when I was a kid was called In the Year of the Boar and Jackie Robinson, which is about a girl who moves from China with her family to Brooklyn in the 1950s when Jackie Robinson's career, wait, 50s or 40s, whenever Jackie Robinson was first playing for the Dodgers. And so she sort of gets assimilated into American culture by learning how to play stickball and learning about baseball and everything. And it's been one of my favorite books since I was eight or nine years old. So if I could have a dream project, it might be to adapt that into a graphic novel, but we'll see, we'll see. All right, now we're gonna open up the floor to questions. Does anyone have questions for Jean and Reina?


We all know what hard work feels like. We can't choose what rodeo we're born into, but we can choose the horse we ride in on. It into battle might have changed, but the spirit of a warrior hasn't.


Hello everyone, today we are talking about carbohydrates. Carbohydrates are everywhere in your food. And even if you have diabetes or pre-diabetes, you want to know what your carbohydrates are. And as a diabetes doctor, I get this question all the time, hey doctor, what are carbohydrates?  Hey doctor, which carbohydrates are the best?  Well, from now on, after watching this video, after watching it entirely, you will be a pro. And I'm going to make sure that you get it. And you can repeatedly watch that. Or you can actually go back and watch the parts that you want to watch. But once you master this video, you're going to be so much more comfortable with your diabetes management. Because you are going to know exactly what you're doing, what you're eating, and how food is it affecting you, or it will affect you. So you will be able to have the power to manage your diabetes in a much more efficient way. Now today we are going to go over everything, everything in your diet, how to understand what a carb is, how much carb you should be eating, and how do you determine how much carb you're eating per item, and how is that going to affect your blood sugar. So that is very important because most of the time, people either don't know what the carb is, or if they know what the carb is, they don't know how much carb is in per serving, and they will also miscalculate a lot. But I'm going to make it easy for you. So I'm going to go over that one by one today. And that's the first we are talking about to start, like start to start to select the carbs, the typical carbs like the grains and stuff. And I'm going to move on to fruits and stuff like that in the video. So make sure you stay until the end of this video. And I want you to use this video as a reference for yourself. So every time you have a question, you can go to that section. If I'm talking about these like bread type of stuff, you know, you're concerned about that. You go to that part of the video. If you're concerned about the fruit, and you want to find about the fruits and carbs, you can go to that section of the video. And I'm going to create a content section for you in the description below as well. And so the video will be organized. So let's get started. So the starches, we are going to talk about the one-star choice. So when we talk about one-star choice, we are talking about 15 grams of carbs, okay? So not pounds, not kilograms, it's grams. Universal. In every food label, you're going to see grams. So the food type, basically, I'm going to tell you here in the serving size. Now the serving size, basically, we are thinking about 15 grams. So everything here on this section is 15 grams. Okay, now you're going to be saying, hey, okay, well, should I eat 15 grams only? Well, that depends on the individual, right? So some of you will be needing only 15 to 30 grams per meal, which is very little. And some of you may need 45, even up to 75 grams of carbs depending on how athletic and how active you are. So the less active you are, the less carbs you're going to need, of course. But a rule of thumb is a female, I would say 30 grams of carbs per meal is a conservative approach, and a 45 to 60 for a man is a conservative approach. You can go lower or higher than that, depending on your diabetes control and your activity level.  Even if you do not have diabetes, knowing this and practicing in your daily life will help you maintain your weight a lot easier. So let's move on. Now the bagel is something that I don't recommend eating, but sometimes you guys will do that. And how much bagel, you know, how many carbs is in there? If you look at this, one fourth of a large bagel, that is 15 grams. So what does it tell you? The full bagel is actually 60 grams. So there you go if you're having 60 grams of bagel. Now remember bagel itself is 60 grams. The stuff that you put on there can add on more. And we talk about this sometimes. Also the fat content of the food also changes the effect of the carbs.  So you're going to have much more blood sugar spike if you butter that bagel. Just keep in mind, Ron, maybe up to 50, 60% or more can spike your blood sugar if you add butter on top of the bagel. Now, biscuits are already fully loaded with butter. So you also have to keep that in mind. So you may say, okay, I had a biscuit. I'm from Alabama, Mississippi, Florida. You know, we love biscuits down here. Now half a biscuit, for example, is going to be 15 grams of carbs. So that's a whole biscuit is going to be 30 grams. But I can tell you that the 30 grams of this biscuit is going to be way more influential in terms of spiking your blood sugar than that 30 grams. Like for example, half a bagel is 30 grams. And then the full biscuit will be 30 grams. But they're not going to be head-to-head in terms of spiking your blood sugar. But still, you need to know how much carbohydrate you're ingesting. So half a biscuit is giving you 15 grams of carbs. Whereas only one fourth of a bagel is giving you 15 grams. Also, the size of the biscuit matters. I mean, you may be making it at home. You may be making it like a little tiny one or you may be making a big one. I'm talking about the standard biscuit that you find in the stores. You know, like frozen ones that you may get at home, etc. But you may go to a restaurant. You know, you live in Alabama or Texas. Everything is huge.  You know, that's not what I'm talking about. Okay. Now, the loaf type bread, you know, one slice, that is the most common because a lot of people do sandwiches, right? So when you do a sandwich, a regular thickness, and thickness depends on the slice and the loaf of the bread as well. But most of the time, one slice will be 15 grams. So if you're doing a turkey sandwich, that is around 30 grams because you need two slices to make a sandwich, right? So, pita bread, you know, a lot of Middle Easterners, you know, or people who love Middle East food, they will end up with the pita bread and half a pita, six inches across. Now, it's going to be like, what is a six inch across? So this is a six inches across. Okay. I'm going to make a comparison. Okay. That's my hand. I have a small hand. So you may have, you know, my hands are like almost got dual hands.  So I'm telling you, this is six inches, not that big, but that's your pita. So, but most pitas are around this size. So I don't think you're going to have to worry about that too much. So half a pita is 15 grams. So if you're having a whole pita, you are getting 30 grams of carbs just from the pita. Now, full-out tortilla, once more tortilla is around six inches. Again, the same size around this size. Okay. Here we go. Again, my hand here. So that is your 15 grams as well. English muffin. Half of an English muffin is 15 grams. Again, the full makes it a 30 grams. Hamburger bun. Again, half a bun is 15 grams. Pancakes. One pancake is four inches across. Now, don't start writing mean comments saying that this doctor wants you to eat pancakes. That's not what I'm trying to do here. I'm just trying to educate you here, telling you that if you have a pancake, one pancake will give you 15 grams. So if you stack them around, you may end up with 60, 80, 120 as much as you want and end up with a coma. Not that I recommend, but just so you know, if you're having a pancake, one pancake will give you 15 grams of carbs. The waffle. Again, these are... I'm talking about four inches, by the way. So this is four inches. Okay. Again, look at my palm here. Okay. This is four inches. This is really not much. So this is like probably a quarter of what you get in a restaurant. So again, when I say one pancake, the restaurant pancakes is probably going to be four times bigger than this. So you may end up with almost 60 grams of carbs which is one pancake. And I'm not even talking about the syrup and the butter and you put on there. It can affect your blood sugar dramatically when you add on those things. So again, this is four inch. You can compare this to what you're eating at home. Again, the waffle four inches, 15 grams. At a restaurant, you will easily get four times this. And again, you can see the thickness here and the total size. So if this is 15 grams, if you're having four times this, you're getting 60 grams. So again, the plain roll, you know, one small roll will give you 15 grams. So let's move on to the next section, guys. All right. So let's move on to the cereals and grains. And you're going to be like, I don't need cereals and grains. Well, good for you, but a lot of you still do. So if you do, here's how it goes. So cereals including sugar coated cereals, shredded wheat, brand cereal, cooked cereal, grits, all of them considering that they're all cooked, you know, half a cup of that is going to be your 15 grams. So what's a half a cup? So here's your half a cup. Okay. Closer, closer, closer, closer. That's your half a cup. It looks pretty small, huh? Pretty small. Well, that's what it is. Now grains are actually worse because the less you're getting, one third of a cup for 15 grams. So with these grains, you can look at rice, brown or brown, quinoa, couscous, barley, pasta. There are all shapes and sizes. You know, of course, if there are whole wheat and stuff like that, it's going to spike your blood sugar less, which we talk about this glycemic index story in other videos that I'm not going to dive too deep in those today. But one third of a cup, which is just this. So compare this to that. So this is half a cup. This is one third of a cup. Again, you can see, you know, these measuring tools are very good. You're going to realize once you start putting that on your plate, actually you're going to be able to have this visualization of what is a half a cup and what is one third of a cup. And once you make yourself get used to not eating too much, actually it's not these foods mistake.  But most of the time it is our mistake that we are not exercising to burn them off and or we are eating way too much of it just for the fun of it. And we end up spiking or having high blood sugars. So, but if you want to save any from them, perfect. If you cannot save it from them, that is how you measure them. So what about the vegetables? Well, we have starchy vegetables and the non-starchy vegetables. I'm going to talk about the starchy vegetables first because the non-starchy vegetables, you know, you have more leeway. So with the starchy vegetables, so if you look at this table here, you will see some of our half a cup size will be 15 grams. And some of them will be just one fourth will be only 15 grams. So let's talk about this like the corn, for example. Half a cup of cooked corn will be 15 grams. So if you're having the full cup, so this is your half a cup again, see? So that's your half a cup of corn is 15 grams. Same thing for a green peas, half a cup of is 15 grams. The baked potato, I mean one fourth of a large potato is gonna be 15 grams. So that means that if you have a large potato, the whole potato is gonna be 60 grams. So think about that when you're eating potato. Mashed potato, again, half a cup will be 15 grams. Sweet potato is the same way. Although, yes, sweet potato can spike your blood sugar slower, but still the carbs, the total amount of carbs is equal. Half a cup is around 15 grams. Now butternut squash is better because you can have a whole cup of butternut squash for only 15 carbs or 15 grams of carbs. Acorn squash is the same way and the plantain is one third of a cup. Again, plantains are not your best friend. Again, one third of a cup is 15 grams, which is right here, 15 grams, one third of a cup of plantain. So I don't really know anybody who eats that little. So either don't eat it or if you're eating, you know how much carbs you're getting, but that's what it is, guys. All right, guys. So let's talk about the beans, lentils and legumes and all that stuff that you guys like, right? So the baked beans, canned. Well, I don't like the canned stuff, right? The canned stuff generally has a lot of preservatives and salt and stuff like that, but just in case you end up with it, one third of a cup will be 15 grams of carbs. Now, when you look at the beans overall here, the black one, the kidney beans, the pinto beans, white beans, the lima beans, either cooked or canned, half a cup of them will be 15 grams. Well, which is not bad. Again, remember, this is your half a cup here, okay? And half a cup is 15 grams. The full cup is 30 grams. So if you're using this as your carb source and these are high in fiber and protein, so it's going to allow your body to absorb it slower, so it's not going to spike your blood sugar as fast. So these are good carbohydrate sources. Half a cup is only 15 grams. The lentils is my favorite. Again, any color. I love the red lentils, but the brown lentils, green lentils are all good. Again, half a cup of cooked lentils will be around 15 grams. So I would recommend, I highly recommend adding lentils to your diet if you have not already done so. The peas. Again, the black eyed or split beans or half a cup is 15 grams. And refried beans, which I never had, but some people like it. So half a cup of that is going to be 15 grams as well. So that's that. So let's move on to the next one. Okay, guys, so let's talk about the fruits. Okay, so the fruits. Well, again, serving size, we've spoken about one serving size is 15 grams. The apples are one small apple. One small apple is 15 grams. What does it mean? A medium apple is 30 grams. A large apple is 45. So just keep that in mind. All the apples are very good, but if you go for a really big apple, you're looking for a lot of carbs. So don't complain if your blood sugar goes up because you ate an apple that is huge. Now, apricots. Fresh apricots. Again, four apricots. Four to five apricots depending on the size. It's equal to an apple. So it's 15 grams. So apricots are not bad at all. The banana, again, if you're going for a very, very small banana, you know, that's going to be 15 grams. But most bananas that we have in the United States, at least, I will say it will be around 25 to 30 grams.    So one cup. So you can have, you know, the full cup of blackberries and then three fourth cup of blueberries as well. These are great because they're high in fiber, low in glycemic index and they're great fruits and you can still have up to a cup of those. The cantaloupe is one cup diced. Again, that's one cup is 15 grams. The cherries, if you're having 12 cherries throughout like a normal size cherries, cherries will be around 15 grams as well. The figs are great because they're high in fiber. If you're having two medium size figs, you're getting your 15 grams from that. The grapefruit, again, for the fresh one, a half of that will be 15 grams. If you're going for the full one, you're looking for 30 grams of carbs. And the grapes, you know, there are 17 small grapes or maybe 10 to 11 large grapes will give you 15 grams of carbs. So be conscious of that, how much grapes you're eating as well because those tiny things can add up pretty quickly. But if you're counting your grapes, you'll still be in check around 15 grams of carbs with 17 small grapes. When you look at the honeydew melon, one cup again, around 15 grams. The mangoes, I have a lot of people getting into trouble in the summertime here in Florida because of the mangoes. Again, half a small mango. Half of a small mango is 15 grams. So most of the time, the mangoes we have are dead huge. They're probably got to be around 60 grams. They're nice and juicy, but they can definitely be very carby. The nectarines, you know, thank you for watching these guys, the recently with the nectarines, the peach video we had. One medium nectarine is around 15 grams or the peach around the same as well. The oranges are high in fiber. One medium orange, six and a half ounce, for example, is going to be 15 grams. The papaya, half a papaya, this is like an eight ounce or one cup, will be 15 grams for you. We talked about the peaches. The pineapples, 3 fourth of a cup, you know. So if you're seeing that you're allowed to have less amount per cup for the 15 grams of serving, you know that there's more carbs, they're more loaded. So pineapple is 3 fourth of a cup is 15 grams. The plums, the fresh plums, two fresh plums can put you at 15 grams. So raspberries are full of fiber, great, you can have up to one full cup with only just 15 grams of carbs.  You can even have more than one cup of strawberries for just 15 grams of carbs.  So although they can be sweet, you can still have a little bit over one cup and only have 15 grams of carbs. Okay, so how about the dairy products?  But here is the deal, the yogurt, plain yogurt. I always recommend plain yogurt. You don't want to get into those flavored yogurts and a bunch of added sugars. So 2 third of a cup is going to give you around 12 grams. Now, since one cup of milk is around 12 grams, one choice of dairy products is typically around 12 grams of carbs. Now, remember, we have been talking about one choice of a carb or one serving is typically 15 grams for pretty much everything else. But when it comes to dairy, it is 12 grams of carbs for one exchange, for one serving, whatever you call it. So one cup of milk, two percent, one percent doesn't matter. The fat content can change, but the milk is milk, one cup is around 12 grams. When it comes to yogurt, two third of a cup since it's denser, you're going to get less with the yogurt. Two third of a cup is going to be 15 grams. Now, when it comes to almond milk, again, same thing, one cup is around 12 grams. Now, when you're getting fat, just remember that, you know, the fat will add to your calories and can also affect your blood sugar response as well. And the coconut milk is the same way one cup is around 12 grams of carbs. So again, these are not prohibited items as long as you know how much carbs you are getting in and you're not multiplying, adding a bunch of carbs together. But that's what it is for the dairy products. Okay, now the fun part. Everybody's favorite, the vegetables. Yeah. Well, non-started veggies we're going to talk about right now. And the cool part of the non-started veggies are they're very low in carb. One choice of these are only five grams. So again, we have talked about the 15 gram choice for like regular carby stuff. We talked about one choice being 12 grams for the dairy stuff. Now we're talking about the veggies that are five grams only per choice. So typically, we're talking about, let me say choice, one cup of raw vegetables or half a cup of cooked vegetables. Okay, so think about this. So all these vegetables that I'm going to read right now to you is we're talking about only five grams of carbs for one cup raw and half a cup cooked. Now, I'll give you a quick tip before we move on.  Number two, it's actually going to attenuate the weight of the spike in your blood sugar. So if you're going to have rice, for example, if you're going to have bread, for example, try to have that towards the end of the meal instead of the beginning of the meal. All right, so what are these vegetables that are really good? Well, the asparagus, right? The beets, the broccoli, Brussels sprouts, the cabbage, the carrots, cauliflower, celery, cucumber, eggplant, green beans, kale, mushrooms, okra, peppers, leafy greens, tomato, turnips, and zucchini. So you might be having some of these veggies in your diet already, but consider getting a variety of these or trying to find different ways to cook and enjoy these things because if you incorporate more of these veggies in your diet, you're going to be able to control your diabetes a lot more easier. So I recently had a cauliflower steak in a restaurant and I loved it. I mean, that is amazing. I mean, if you hate cauliflower, you will start liking that if you just make it right.  I didn't order that cauliflower steak to order cauliflower. I thought it was like some sort of a steak, like I thought it was a real steak. And then it came out to be a cauliflower. Well, guess what? I ended up eating it. I said, I'll all kind of like it. I didn't order another steak on top of my cauliflower. So I was happy with it. And he said, okay, well, cauliflower actually can be really good if you make it right. So guys, if you like this video, remember we have another 200 plus videos all about diabetes. Remember to watch and enjoy and share these videos. Give a thumbs up, subscribe, and we will see you in the next video. Hey guys, I hope you're enjoying this channel so far and I hope you subscribed already. If you didn't do it and if you did, watch this video right there. I think that will help you, too. Thank you.


Greetings my juicy subscribing tons. Welcome to the much-awaited Q&A. We'll get straight into it with a question from Matthew. What do the various naturalists of Scandinavia generally think of their respective monarchs? And what do you think of monarchism itself? I can only speak for myself and I can only speak for the more right-wing or traditionalist, nationalist line of thought and that is pro-monarchy. I am also pro-monarchy. Then of course there are plenty of naturalists who are against the royal house but for me, as I view it, our royal house, it's part of our heritage, it's part of our society, it's part of what makes Sweden great, I was supposed to say, what made Sweden great and the royal house is still one of these things that I do think they add more value to society than they do not. And if we look upon all the things emanating from the modern world, from Clown World or from Swedish society, of everything you hear from Sweden, you never hear anything bad coming from the royal house or from the king. So imagine how many things he could have done in order to appease the powers to be or the current ultra-leftist hegemony of thought. He hasn't done so, he has made some mistakes, he has said some things that I perhaps don't agree with, but overall he has maintained a reasonable position and for that I salute him. Then also to keep in mind here is that the Social Democratic Party, which has been on and off in power over the last 100 years in Sweden, said from the beginning that they would abolish monarchy. But his majesty the king has not gone anywhere, so that is quite skillfully indeed to still be in his position even though the political establishment has been against him being there. For me personally I support my king, I do like my king, I like the royal family, I think they do good work. Then of course they could have done certain things differently, no one is perfect, I am not perfect, the king isn't perfect, the queen isn't perfect, but they are still very good people and especially our queen and our crown princess very well liked by all regular decent people. Then of course various leftists do not like them, but all good people like them, in my view at least. And another note I forgot to mention is that the royal family are working extremely hard, extremely much and have done so for a very long period of time for the interests of the kingdom of Sweden. As you can hear my daughter agrees wholeheartedly, so that is important to point out when talking about the royalty, they are not just cruising around doing what they want, they if anyone they are not doing what they want, they are working extremely hard, so I thought to add that in there. Next question from my man Mark Clark. Ombre, what is your favorite Lord of the Rings character and why? Very tough question, I had to dwell upon this but I would say Eomer and this has actually been probably my favorite character since I first saw the films. I read the books after seeing the films by the way, but the reason I say this is because his position when he gets exiled from Rohan is so similar as to the political dissidents of today. He simply speaks the truth and gets exiled for it, then of course he gets redeemed when the truth appears and Gandalf drives off Saruman from Theoden. So a lot of cool characters to choose from, obviously Lord of the Rings is sacred for me as is the case for many of you I suppose. So a lot of cool characters to choose from, but just considering that situation and it's so applicable to our own situation that he gets exiled from his own nation for speaking the truth. It's a cool metaphor. Surprise clip into the video, I stumbled upon this highly epic place and since we're talking about Lord of the Rings, let me show you. It looks a bit like a modern world version of the entry to the minds of Moria. So anyway, I thought this would be a fun little surprise in the Q&A video, so yeah, let's get back to it. Now a note, I really need to stop saying epic to everything because this place wasn't really epic at all, as I'm sure you will agree. Next question from Ian, what advice do you have for a first time father? Any advice you wish you knew before your princess came into the world? To be quite honest, not really. This is one of these cases where you aren't ready, but you get ready. So just view it as a learning process and take every day as it is, take each step as it is, and just try to deal with every situation, but you can't really be ready per se because you become ready when the child comes. So yeah, just approach it with a stoic mindset and remember, don't be worried because this is something fathers have done since the beginning of time basically. So I'm sure you will do gallantly fine also. Next question from Matthäus, dare the golden one a couple of fitness related questions I would like to ask. One, is there a specific routine you do for stretching and mobility during the week? Yes, there is. You start for stretching on my channel and you will find my daily stretches a very good video if I may be so bold. Secondly, I've been interested in joining an MMA class. Would you suggest just joining straight in or practice and get some basics down beforehand? Thanks for all of your efforts, Matthäus. And thank you for your support, much appreciated. I would just get straight into a beginners class. The point with beginners classes is that you learn the basics together. For me personally as a coach, I do coaching sometimes on average about once a month or something like that. If I say this seminar or this class is for beginners, it means we will go through the basics together. So I'm not expecting anyone to come in to know all the different footwork and head movement drills etc. That's why you come to a class to learn. So I would just go for a beginners class, talk to the guys at the gym, say you know what is this good for beginners class or is there something I can do to prepare. But usually what I recommend is if you are in relatively good condition, you aren't hurt or anything, just go to a beginners class and be as attentive and humble as possible. Try to learn the basics. The next question is from my man Helvetic John. Dear Marcus, how do you deal with leftists in your everyday life? As an example I recently started buying my food and helping at a little shop promoting local farms, regional production and nature friendly products. So a great ideology which I'm sure you support. Yes, most definitely I do. That's exactly what we need. So I salute you wholeheartedly for that. However, as you can imagine, this kind of place attracts mostly hippies and other kinds of beta leftists which I have to interact with and maintain decent relationships with in order to benefit from this great business model. Your thoughts would be much appreciated. Many thanks. And thank you for your continued support. Yeah, I would just try to maintain a good relationship. Not all leftists are 100% evil. Simple as that. They might be misguided when it comes to matters of bio-culture and immigration etc. But obviously they have the heart at the right place when it comes to supporting their local communities. So they are nationalists or traditionalists without even knowing it. So yeah, by the sound of it they might be more nationalist than some actual nationalists if that makes sense. But for me I would say maintain a good relationship. You don't need to agree with everyone 100% and I say this to all subscribers as well. You're free to disagree with me. People have different worldviews. You can try to talk to them if you want but if you don't want I see absolutely no problem with just keeping the good thing you have going. So yeah, yet again I salute you for this endeavor and I think that's a very good step in the right direction. Next question from my man Chris. I have a lifting related question good sir. How do you feel about focusing on the negative when lifting in an attempt to get stronger? I do not recommend this because my view on strength training and getting stronger, powerlifting, building muscle, everything like that is simply that. You have a few different exercises, the heavy compound movements, so deadlifts, bench squats, military press, rows for example. Your goal is to get as strong in this as possible. Getting stronger is easier if you do all repetitions explosively. So if I want to move as much weight as possible in the bench press, if I do the movement explosive, it will be easier. Therefore I can use more weight. So I tend to do it as explosively as possible and this is true for all exercises. So I would just on the down part on the negative, just do it controlled but not excessively slow because then you burn out energy you might want to have for the upward face of the lift. Next question from my man Paul Clark. Has your training changed or your attitude towards training changed since your darling daughter came into the world? How has having a child changed your view in other regards also? Much love big man from the Brit Balda. Much love right back to you and to your family. It hasn't changed overly much actually. The main thing is that I try to be a bit more flexible and I try to if possible have a bit shorter sessions. But even before my cuddle princess came into the world I trained quite short sessions because I usually just focus on the heavy comp of movements. So it hasn't changed overly much in regards to training except for it has happened a few times that I need to cut a session short because of reasons but that just to be expected. Otherwise it's been certain days if life comes in between and I can't train. It is what it is I just train the next day. So it's not something that is overly different usually even before stuff came in between so I had to train less but it is what it is. It's no big deal. In regards to your second question it's probably a lot of different perspectives that I don't even know about. Which is slowly changing how I think about things but generally no my world view is quite similar to what it was previously. Next question from my man Robert Green. What is your take on the fact that the statistics show the majority of suicides are committed by white males? Why is this such an issue among our people? How do we stop it? Let's go champ. Let's go champ. Shout out to my man Rob. Yeah it is a tough question. I've touched upon this previously too. A shorter answer would be the lack of meaning, the lack of community, the lack of purpose. So this is actually a video I will make a separate video on which will be called Suicide How To Prevent It. But I thought to answer it briefly here as well to just give my main reasons for why I see young white males killing themselves. Then of course there are a concoction of different factors that contribute as well. Such as big pharma I don't think, especially in America where these large corporations play dangerous games with human lives. And that is also why you can't have unbridled capitalism, big companies doing what they want. State must control when certain companies are doing really detrimental things to the population. Such as this case. But yeah I will elaborate more in a coming video. Next question from Thomas. Salutations. What are your thoughts on the movement of people going off grid? On one hand people are living sustainable low consumption lifestyles unreliant on the replacers who rule over us. On the other hand people are disengaging from society and taking a back seat. And it also makes it near impossible to visit the Temple of Iron. I think a good balance between the two you should never check out from society and disengage in politics ever. Because in the famous worlds of someone I don't know who coined it.  So you can live as much off grid as you want but if the state wants to come knocking on your door they will do it no matter how far out in the woods you live. So I would say be as self-reliant as possible. It's good to live in the countryside. It's good to take as much care of yourself as possible without being reliant upon society. But you must never disengage from the political discussion of your country. So I would say it is good on one side as long as you don't neglect the notion that you're still in the society. Because you can't escape your society as much as you want to. Simple as that. Next question from Andrei. Greetings glories one. Seeing that you've taken an interest on Western prices work. I'm curious on hearing what are your thoughts on the raw carnivore slash primal diet. Thank you and keep up the good work.  Thank you for the kind words and thank you for your support. I would say that the majority of the carnivore diet is decent. It's good because if we look upon superfood, if I say superfood, some people might think it's about an exotic fruit from the Amazonas. But actually superfoods, especially for Europeans, are meat. It is meat. So if we look upon something like bacon, a lot of people think it's unhealthy. Sure it might be high in calories but it's good animal fat. I will actually make a separate Gaines kitchen video on the superfood that is bacon. But generally speaking, humans are evolved to eat meat, not only meat, not exclusively meat. But if you base your diet, the mainstay of your diet upon animal fats and meats, you can thrive. Whereas I don't really see the same evidence for vegans being able to thrive on their diet. So generally speaking, I would say base your diet upon meats and animal fats. But again, if you want to fuel your workouts in the Temple of Iron, you might need some carbohydrates as well. And you might need some carbohydrates to liven up your diet. I wouldn't go on a full carnivore diet but I understand people are heavily using that sort of setup. But I don't see any reason to cut out carbs completely. Especially since it can be quite a hustle to do so in an everyday life. But yeah, to conclude, animal fats and meats are good for your mental health and your physical health. And the last question from James. A bit more of a lighthearted question. Do you have any hope for the upcoming Lord of the Rings television series produced by Amazon? I have absolutely zero hope for that. As I said in the beginning of this video, Lord of the Rings is sacred for me. So I will, to the best of my ability, encourage people to boycott the new Amazon series and ask them to downvote it and ask them to generally cause a lot of noise in regards to it. Because I know exactly what they will do. They will take Tolkien's great world and transform it into a politically correct quagmire of blasphemy, basically. So to answer the last question there, no I have absolutely no hope at all. But we still have the films which are our masterpieces, definitely. So anyway, thank you all for your questions and for your support. If you would like to ask questions, sign up on my Patreon, first link in the description box below. Have a great rest of your day. XOXO, boom!