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00:01We all want simple ways to feel better.
00:04Maybe you want to know how to kick-start your day.
00:07Or perhaps you're having trouble remembering things.
00:10Maybe you want something to lift your mood.
00:14Following in the footsteps of Dr. Michael Moseley
00:17in his hit podcast, Just One Thing,
00:20we're travelling across the country.
00:23Ta-da!
00:24This is going to be good for you.
00:26I'm really excited for this.
00:27Asking people to make one small change.
00:30The big benefits.
00:32Any idea what it is?
00:33I haven't got a clue.
00:35Haven't done gardening before, but it's the first time for everything.
00:39Sharing the quick and easy ways we can all improve our lives.
00:43All in up!
00:45By doing just one thing.
00:47I feel so happy that we're doing this.
00:49I can't believe how much it has changed my life.
00:59This time I'm in a Yorkshire town famous for its rich industrial heritage.
01:04It's Rotherham.
01:06But today I'm at the market in search of just one thing that could give you a fitness edge.
01:12And it's not some fancy pricey bit of kit.
01:16It's a root vegetable that's grown in abundance in the UK.
01:19That one thing?
01:22Beetroot.
01:25This superfood can also help your brain and lower your blood pressure.
01:29So I'm on my way to persuade 25-year-old Kerry that it could bring her, and all of us,
01:35big benefits.
01:37Kerry, hello!
01:38Hello!
01:39Nice to see you.
01:40And you, how are you?
01:41I'm really good, how are you?
01:43Nice to probably meet.
01:44Yes, definitely.
01:45I've bought you some treats.
01:46Okay.
01:48Hopefully they're nice treats.
01:49You're not allowed to look for a while.
01:51All will be revealed.
01:53Okay.
01:54But Kerry, tell me a little bit about yourself, because I understand you're a sports and fitness fanatic.
02:01Since my injury, it actually was through skiing.
02:05Having this disability, it's been very important to get into sports.
02:10So that's when I decided to pick up basketball and badminton.
02:13So tell me, so your life completely changed less than a year ago?
02:19Yeah, nine months ago.
02:20Nine months ago.
02:21Yeah.
02:21So tell me what happened.
02:22So basically, I was working away in Finland, Lapland, and on our days off, we could go skiing.
02:29There was a ski jump, so I attempted it, but I ended up flying really, really high into the sky.
02:36And the slopes go down, so I had further to fall.
02:40And yeah, it just led to me breaking my spine.
02:43I mean, firstly, obviously, I'm so sorry to hear that you've gone through that.
02:46At first, you feel like your life is, like, upside down.
02:51I went to the Princess Royal Spinal Injuries.
02:54My consultant, she did come to me and she just broke the news that, unfortunately, I'll never walk again.
03:02And it's been a roller coaster.
03:04But above it all, I've always just tried to remain positive and happy and just get on with it.
03:11Kerry's road to recovery has taken energy and determination.
03:16I spent five months just trying to learn how to be a wheelchair user and mobilise in a chair.
03:25I really had to learn how to do things in a different way, like getting dressed, like washing myself.
03:33Whilst being in the hospital, they said I should pick up a sport because it will do you the world
03:38of good.
03:40And now Kerry's planning on turning her love of sports into a career.
03:46I'm excited to see where those sports take me.
03:49And you may as well just make something negative into a positive.
03:55So, go and tell me, what's the dream?
03:57Paralympian.
03:58Paralympian.
03:59So we want to turn you into a Paralympian.
04:02Yeah.
04:03OK?
04:03Our Just One Thing is going to get you, hopefully, into peak performance.
04:09OK.
04:10OK?
04:11Yeah.
04:11What I will say is for me to be able to show you the Just One Thing, I might need
04:17access to your kitchen.
04:19OK.
04:20More specifically, do you have a blender?
04:23A blender?
04:28We've got half banana in there, some blueberries and a handful of strawberries and some milk.
04:34All we need now is to give it a little blend.
04:43Well, it's definitely colourful, isn't it?
04:46Look at that.
04:48I've put two raw beetroots in this smoothie.
04:51But ideally, to get the full benefit, Kerry will need to eat three beetroots a day.
04:57Ta-da!
05:01What do you think?
05:02It's very bright.
05:05Initial thoughts?
05:07Something that you'd normally drink?
05:09No, definitely not.
05:11I've never tried this either.
05:12So we're both in it together?
05:14We're both in it together.
05:15OK.
05:15All right?
05:16Yeah.
05:16You ready?
05:17Yeah.
05:17Three, two...
05:23Oh!
05:25That's actually all right!
05:27That's not bad, is it?
05:28Your Just One Thing is based on the colour?
05:30Oh!
05:31Pink stuff!
05:33Pink...
05:35Imagine!
05:36That's it!
05:37The super Just One Thing that we've brought to you today is...
05:40Pink stuff!
05:41Pink stuff!
05:42No!
05:43Beetroot!
05:45Beetroot, isn't it?
05:46Is it beetroot?
05:47Oh, my God!
05:50Why?
05:51Is that bad?
05:52I don't know if I like beetroot!
05:55Your Just One Thing is beetroot.
05:58It can help both mental performance and physical performance.
06:01They're going to help you with brain power.
06:03They lower blood pressure.
06:05And, most importantly for you, muscle function.
06:08Perfect for an athlete.
06:10So much so, right?
06:11So this is how the story goes.
06:12So much so that beetroot is so important to athletes that at the London Olympics, right,
06:18they nearly completely lost stock of beetroot in the UK because so many people were buying it.
06:23Really?
06:24Yeah.
06:25The compounds in beetroot that give athletes a boost are called nitrates.
06:30They're naturally occurring, found in lots of leafy vegetables like rocket and spinach.
06:37But beetroot is one of the best ways to get lots of nitrates into your diet.
06:43Raw, like my smoothie, or roasted is best.
06:45If you pickle or boil it, the nitrates can leach out and won't give you such great health benefits.
06:53There is one other thing that it might do.
06:56Don't be alarmed.
06:58Your wee might be pink.
07:01What?
07:02Don't be alarmed by that.
07:04OK?
07:05That's insane.
07:06Yeah.
07:06So, Kerry, my final question.
07:09Are you willing to take on our Just One Thing challenge and be eating three portions of beetroot a day?
07:18I mean, it's quite a lot, I'm not going to lie.
07:21I don't know if that would be difficult for me.
07:25But, I'm going to give it a good day.
07:29Cheers to that.
07:33I'm going to try my hardest to do it because I want all the benefits from it.
07:37I like the idea of grating it as well.
07:39You know, like cheese?
07:41Instead of having cheese, I'm having beetroot.
07:43It's a healthy way.
07:45So, there we have it.
07:46The challenge has been set for Kerry.
07:50I mean, firstly, what an incredible person Kerry is.
07:53And I think she is perfect for this Just One Thing challenge.
07:57I think she's going to smash this.
08:00So, what are the health benefits of those nitrates in beetroot?
08:06Firstly, they're great for heart health.
08:10One study showed that within three hours of drinking just one cup of beetroot juice, blood pressure dropped by a
08:17significant amount.
08:20The nitrates can also boost your brain.
08:24Research found that those who exercised and drank beetroot juice had brains which more closely resembled those of younger adults.
08:34And the nitrates also work on your athletic performance.
08:39In one study, runners who ate beetroot ran faster, but their perceived exertion was lower.
08:46And it's not just running.
08:48Beetroot has been shown to boost endurance in other sports like cycling and swimming.
08:56Ooh, I wonder what we're doing here.
09:01Kerry's close to her family and is hoping the benefits of beetroot will persuade them to join the challenge.
09:07What have you guys into Kerry? Tell me now.
09:11She's brought brother Chris and his partner Jess and twin sister Lisa to a cookery school in Sheffield.
09:17And they have no idea what's in store for them.
09:20Hello, everyone. Hello, hello, hello.
09:25So, as you know, we have given Kerry just one thing that we want you all to partake in.
09:32I'm sure you are all waiting with bated breath.
09:34In fact, I can see it as to what is under that cloche.
09:39Cloche took a child.
09:41Yeah.
09:42Please, no.
09:43You're just one thing that we'd like you all to partake in.
09:47Okay.
09:50Is...
09:50Ew.
09:52What the heck?
09:53What is that?
09:54What is that?
09:55What is that?
09:56You don't know what that is?
09:58No.
09:59No.
10:00No.
10:00Is that some really...
10:01No, no, no, no.
10:02Wait, wait.
10:03What do you think this is?
10:04You don't want me to go, like, vegetarian for a week, do you?
10:10This...
10:11Yes?
10:11Looks grim.
10:14This is three portions of beetroot.
10:19That's a beetroot.
10:20You're just one thing.
10:22Consume three portions of beetroot a day.
10:26Those things will help with everything Kerry needs to become a Paralympian.
10:32Yes!
10:32This is where we're trying to get to, right?
10:34So we're trying...
10:36We're trying to boost Kerry's athletic performance.
10:40I love that.
10:40It's all about the taste for me, and that's where the difficulty will come in.
10:45Well, this is a tough crowd.
10:47To go from never eating it to three a day requires some expert help.
10:52To get you inspired about eating and cooking beetroot, I want you to meet Wendy.
10:59Wendy.
11:00Ooh.
11:02Wendy was trained in a three-Michelin-starred restaurant, and if anyone can make a tempting beetroot feast, she can.
11:10Hello!
11:12Ooh, this looks fancy.
11:14Oh, my look.
11:15This looks incredible.
11:18Honestly, I'm so surprised.
11:19I never doubted you, but this is...
11:21So, please, tell me, what have we got?
11:23So, we've got a beetroot carbonara.
11:26Beetroot carbonara?
11:27Yep.
11:27Then we've got Sri Lankan beetroot chicken coconut curry.
11:31Very good.
11:32Then we've got the chocolate beetroot cake.
11:34Oh.
11:35Oh, yeah.
11:36Wow.
11:36And then we've got the lamb kofti beetroot sliders with beetroot hummus and rainbow beetroot slaw.
11:43I love that.
11:44Well done.
11:45Well done.
11:47That looks divine.
11:49That does taste nice.
11:51I can't notice the beetroot.
11:52That's the thing.
11:53That is delicious.
11:54If you put it in the correct thing, you're not going to notice it.
11:57It'll just blend into the flavours.
11:58Yeah, I could definitely get on board with that because it literally tastes just like a normal carbonara.
12:03It's just pink.
12:05Everything with beetroot looks prettier.
12:07I'll definitely be giving this a try.
12:08Yeah.
12:08Absolutely.
12:12Guys, tuck in.
12:13Give it a go.
12:14What's your honest thoughts on this one?
12:16Delicious.
12:17Yeah, really good.
12:18Genuinely, so far, two out of two.
12:20Yeah.
12:20And obviously beetroot isn't very expensive either.
12:23So I'd say all in all, pretty good cost-effective meal.
12:27Fantastic.
12:28In fact, three portions of beetroot only costs around a pound.
12:33I'm just doing it with my hands.
12:35Yeah.
12:36No fault needed.
12:37That's really what they're made for.
12:38Yeah.
12:39It's so cute.
12:41It's so cute.
12:44The gang's growing enthusiasm for the red stuff looks promising.
12:48They're even going for it raw in the coleslaw.
12:52I'll be honest.
12:53That is absolutely banging.
12:56Aww.
12:56Like, I genuinely would order that.
12:59Next up, perhaps the biggest challenge for Wendy.
13:02To persuade the group that even a popular pudding can be blended with beetroot.
13:08Cheers, everyone.
13:10That tastes absolutely vile.
13:12I'm joking, I'm joking.
13:17Oh, wow.
13:17I love the fact that we've found a way to put a superfood into chocolate cake.
13:22I was just going to say, I didn't know chocolate cake could be so healthy.
13:25Well, look, we've seen some inspiration of how we can get beetroot into our diets, but the question still remains.
13:33Are you guys willing to take on the Just One Thing challenge of getting three portions of beetroot in a
13:41day?
13:42Love.
13:43I'm definitely more up for it now.
13:45Now that I've tasted all the different ways you can cook it.
13:48OK.
13:49Oh, 100%, I'll give it a try.
13:51Because, I mean, it tastes amazing.
13:53I'm just a bit worried about the quantity.
13:58So that's two out of the three signed up, but Kerry's brother Chris might need some more persuading.
14:05So I'm sold on the benefits.
14:07I'm now sold that you can put it into foods and make it taste nice.
14:11I'm just not sold if I can actually do it myself, but I'm definitely up for the challenge.
14:18Long before we ate it as food, beetroot was used as a medicine.
14:23Now, in ancient Greece and Rome, we were using the leaves of beetroot to dress wounds.
14:30Whereas the root itself was used to treat things like fever, blood disorders and even constipation.
14:38By the 16th century, we were growing the beetroot that we eat today.
14:42And by the Victorian times, it was even used as a cosmetic to stain lips and blush cheeks.
14:51During the Second World War, beetroot became a staple of the famous Victory Gardens.
14:56It's easy to grow, hardy, full of nutrition and pickled beetroot became a common condiment.
15:02Today, beetroot is far more than just a vinegar-drenched side dish.
15:08Which is probably just as well, given what we know about pickling destroying those nitrates.
15:13And it's embraced for its culinary versatility.
15:18So how are our Rotherham beetroot blitzers getting on with adding three portions to their daily diet?
15:27Bottoms up!
15:32Has skeptic Chris plucked up courage to take on any of Chef Wendy's dishes?
15:38I've been doing this for about two minutes.
15:42Still on the first one?
15:44Or has he made a meal of it?
15:46Cooking it is an absolute mess.
15:48Like, look at that, look at my hand.
15:52I think on cooking and prepping alone, might throw it out of the window for me.
15:58In case you're wondering whether just taking beetroot supplements would be a lot easier than all that grating and cooking,
16:05studies have shown that they can have significantly lower levels of nitrates, so fresh beetroot is best.
16:13Jess is adding roasted beetroot to one of her favourite recipes.
16:18Today I'm doing one of my regular meals, which is the chili con carne.
16:22With some unexpected results.
16:25Mine is literally luminous.
16:27Looking quite nice, to be honest.
16:29And Kerry is getting on board with the grating.
16:34Crunch, crunch, crunch.
16:36But finding it a bit of a mouthful.
16:39Having three a day is hard.
16:43But yeah, we'll see, we'll see as the days go on.
16:47Don't worry too much, Kerry.
16:49Although three portions a day gives the most immediate boost,
16:52scientists think that smaller amounts over longer periods will give similar benefits.
16:58But the big question for Kerry, is beetroot making a difference to her sporting performance?
17:04If I'm honest, I don't feel like the beetroot has taken effect, unfortunately.
17:10I feel like with the beetroot, it might just be that it works based on longevity.
17:15But because I've only done it for a little while, that's why it's taken a lot longer to take an
17:21effect.
17:21So yeah, there you have it.
17:24Kerry and the gang may not be feeling the beetroot benefits yet.
17:29But improvements in sporting performance aren't always immediately obvious.
17:34So let's try it out.
17:37I'm someone that loves to give themselves a sporting fitness edge.
17:41And over the years, I've pretty much tried everything.
17:44Your creatines, magnesium, ice baths.
17:47But now, I want to put beetroot to the test.
17:52Yesterday, I recorded my top speed on a cycle sprint with no beetroot.
17:57And I reached 29 miles per hour.
18:02Today, I'm doing it again.
18:04But I drank a beetroot shot first.
18:07Let's see if that beetroot blast can improve my performance.
18:12Here comes that beetroot.
18:13Five, four, three, two, one.
18:22Oh, absolutely smashed that.
18:23Well done.
18:25I've never said well done to myself before.
18:27That's strange.
18:28That was hard, but we got to 31 miles an hour, I think, there.
18:30Now, I can't be sure if my performance was down to either well-timed beetroot juice
18:35or just my competitive nature.
18:37But one thing is for definite is that I felt a bit more of an edge.
18:41And that's good enough for me.
18:44And it's not just aerobic exercise it can help with.
18:48Studies suggest that beetroot can work for strength training too.
18:52One study showed it can increase your number of weightlifting reps.
18:59Over in Rotherham, I think Kerry and her family might still need some persuading about the benefits of beetroot.
19:06So I'm calling in the big guns.
19:11This is the Sheffield Steelers wheelchair basketball team,
19:15who've won medals in the European and World Championships.
19:20Let's hope Kerry's impressed.
19:22Today, we're going to get all four of you getting involved in the game.
19:26The Steelers play in the elite leagues Kerry is aiming to get to.
19:30At this level, wheelchair basketball requires incredible upper body strength and endurance,
19:36which I think beetroot could help with.
19:39So, this morning, I asked the group to drink some beetroot juice.
19:43We're ready, guys.
19:44Oh, yeah.
19:45Bottoms up.
19:49I'm getting to sit right back into the bucket seat.
19:52Okie do.
19:53Try not to fall there.
19:54Yeah, go on, you're all right.
19:55It's the first time Kerry's crew have all tried wheelchair sport together.
20:00And Steve, the coach, is going to put them through their paces.
20:05Let's go!
20:14I've got Kerry.
20:16Cut it, cut it, cut it.
20:20Studies have shown that it takes two hours to fully release those exercise-boosting nitrates.
20:26So that juice they drank this morning should be kicking in about now.
20:36Yes!
20:39Is everybody feeling all right, yeah?
20:41Yeah.
20:42As you go in since you took your beetroot this morning, then you think it's kicked in?
20:45Doesn't seem to be doing too bad with it, but...
20:47I'm feeling energised.
20:49And it turns out Steve has a secret weapon of his own.
20:53I take turmeric and beetroot shots myself.
20:56How long have you been taking beetroot?
20:58About eight months, nine months.
21:00Oh wow, okay.
21:00Oh right, okay.
21:02Every day?
21:02Yeah.
21:03Wow.
21:04That's cool.
21:05Might have to keep doing it then.
21:07If Kerry and the group want to follow in Steve's footsteps and take their beetroot as shots,
21:12they'll get all the nitrates they need in just a tiny 70 milliliter serving.
21:18I had so much fun and being able to play it alongside Chris, Jess and Lisa was even better.
21:24I know Steve was saying before that he's been doing it for like eight months now and he's seeing a
21:29benefit.
21:30So I think if I do keep on with it a little bit longer, I will eventually see the benefit.
21:35Hearing someone who is kind of a pro at the basketball and I want to get to that level has
21:42intrigued me to maybe just have a really good diet and maybe persist with the beetroot if that's involved so
21:47that I can perform the best I want to.
21:51Along with its performance boosting nitrates, beetroot has another mighty health kick up its sleeve.
21:58So you get a load of beetroot like this. Now, whether you're juicing it, roasting it, grating it, your first
22:06thought probably will be,
22:09I'm going to need to peel it.
22:11Wrong.
22:12Put that down.
22:15You see beetroot is packed full of a powerful chemical called betalane.
22:19It's what gives the vegetable its distinctive colour and can make your wee turn pink.
22:26But it also is a great antioxidant that helps with cell repair and reduces inflammation.
22:33So we want as much of that betalane as possible.
22:36And there's a fair bit of it in the skin.
22:38So we've got to keep it on.
22:40In fact, the concentration of betalane is three times greater in the skin than in the flesh.
22:46And the betalane in beetroot might even be able to help fight cancer.
22:51In lab research, scientists found that betalane stopped the growth of some cancer cells by up to 65%.
22:58So if you are going to make a smoothie or something like that, just make sure you keep that skin
23:03on because that's where the real goodness is.
23:05This looks nice.
23:10Perfect.
23:12Back in Rotherham, all that scouring through recipe books is beginning to pay off.
23:18I've spent this evening prepping the Sri Lankan coconut curry tonight.
23:25Looking very red like everything else that we add the beetroot to.
23:30And doesn't it look divine?
23:32So far, this probably is the nicest meal where it feels like it does complement the meal.
23:38And where it's not like you feel like you're just adding beetroot.
23:43So things are looking up for our Rotherham beetrooters.
23:47And it did give me the sporting edge I was looking for.
23:51But how exactly does it work?
23:53Well, when you eat beetroot, something remarkable happens.
23:59The bacteria that live in your mouth help to transform the nitrates in beetroot into a powerful gas called nitric
24:07oxide.
24:08And that has a big impact on the body.
24:12Nitric oxide causes our blood vessels to relax and widen, which improves blood flow.
24:18It's this that can cause the reduction in blood pressure and the boost in blood flow to the brain that
24:26may improve our thinking skills.
24:29And how about that sporting performance?
24:32Scientists think that nitrate acts on muscles to make them contract more efficiently, meaning less energy to generate the same
24:40amount of force.
24:42So you can work longer and harder, but feel less tired.
24:51I'm looking forward to the cake, my red velvet cake.
24:55In Rotherham, the gang have completed their beetroot challenge and are having a picnic to compare notes.
25:02Where are we going to set up?
25:03And there's no prizes for guessing what's top of the menu.
25:07So this is our beetroot dessert?
25:09Finish it off in style.
25:10One of your finest bakers right here.
25:13So what have Kerry and the family made of their beetroot challenge?
25:18So how has everyone found this last couple of weeks?
25:20It's actually been quite alright, like, to eat.
25:22It's just, I think it's been quite hard to have the three portions a day.
25:27That I've struggled with.
25:29Mentally, to kind of think, oh, I've got to prepare beetroot and you can't just put it in anything.
25:35I know I eat burgers a lot, but I can't just be eating burgers every day.
25:38And so, for me, it's like, I haven't stuck to it, you know, like, I probably should have done.
25:43I have actually managed to stick to it, surprisingly.
25:46I think you've done the best out of all of us.
25:48Yeah.
25:48Yeah.
25:49I did manage the three portions on half of the days, but then the other half I was just doing
25:55it with the shots.
25:56I'm going for a kofta.
25:58The team hoped their just one thing would give them more energy and improve their sporting performance.
26:06I do think overall I have felt quite energised this last couple of weeks.
26:11But talking to Steve at basketball, I do wonder if we keep taking it for longer.
26:16Are we going to see improvements further down the line?
26:19And I'm intrigued to see if they experience that unusual side effect.
26:25Roman mentioned how if we consume enough, that obviously our weed can obviously change anything.
26:30Oh, yeah!
26:31I mean, me personally, nah.
26:34Mine did change a little bit.
26:37It wasn't bright pink, like, Barbie weed.
26:40Yeah, it definitely had a tinge.
26:44Just a little.
26:45That's so funny to see.
26:48Time to count up the beetroot votes.
26:51So, is this just one thing they want to keep doing?
26:55I don't mind giving it another try with the shots.
26:58The quantity was just too much.
27:01So, yeah, I just don't think I'll be consistent enough, unfortunately.
27:04So, no.
27:04What about you, Karen?
27:06Yeah, what about you?
27:08Miss Olympian.
27:09Yes, because I love all the benefits that it gives, and I want that, because if it can help me
27:15with my sports, then 100%.
27:17I just think you need to give it time.
27:19Well, it's the same with fitness.
27:21Everything compounds over time.
27:23Yeah, for sure.
27:23So you have to keep doing it to see the difference.
27:26Slow and steady wins the race.
27:27Right, on that note, who wants some beetroot cake?
27:30Me!
27:32Yes, please!
27:34Right, I'll do the honours.
27:36So Kerry's embracing beetroot on her journey to becoming a professional athlete.
27:42And a regular dose could help her keep up her sporting performance.
27:47Well, I have to say, I was sceptical at first.
27:51I can't say beetroot was always the first thing on my menu, but I've been really, really impressed.
27:56I mean, who knew so much could come from such a humble vegetable?
28:00I've got my seven-a-side football match this week.
28:03I might have to give the boys some beetroot for a pre-match meal.
28:07Up the beetroot.
28:32I might have to show you a little bit, but I'm not sure whether it's a special as a vegetable.
28:33I'm also sure, but I can't say beetroot.
28:34I'm not sure that's a little bit that's the best thing.
28:35We've got to and be all the best people.
28:35Now, I think we're going to have to get some of the best pieces of this.
28:37Perfectly, I think we've got to go.
28:37Do you really?
28:38I see them in that room.
28:40You
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