Speaker 1: Wind Down with Jana Kramer and I'm Heart Radio Podcast.
Speaker 2: All Right, this week's adult education, We've got Lisa Moskovitz
Speaker 2: coming on. She is the CEO of New York Nutrition Group,
Speaker 2: found in twenty thirteen. She's the author of the Core
Speaker 2: three Healthy Eating Plan, a simple and scientific solution to
Speaker 2: finding your healthiest, happiest body. She is a diet neutral
Speaker 2: dietician who believes diets can be helpful for some and
Speaker 2: harmful for others. She believes in intuitive eating principles, but
Speaker 2: can also assist with healthy weight loss using evidence based
Speaker 2: research for certain individuals where weight loss is appropriate. Let's
Speaker 2: get her own. Hi, Hi, how are you?
Speaker 3: Dude? Okay? Now? After not?
Speaker 1: I have a newborn and she's just like not she
Speaker 1: has a cold, so she's not sleeping at all.
Speaker 3: So I feel like I'm just running on no sleep.
Speaker 1: And you know how sometimes you have more energy when
Speaker 1: you don't sleep somehow, like we have that adrenaline.
Speaker 3: That's my life lately.
Speaker 2: How old is your newborn?
Speaker 3: She's just three months. So I have two older kids.
Speaker 1: This is our third, and you know, we're always kind
Speaker 1: of a little bit more laid back with the third.
Speaker 1: But she's she's definitely a diva. Yeah, she's a drama queen.
Speaker 2: What are the ages that you have?
Speaker 3: So a twin six year old? Boys?
Speaker 2: Wow?
Speaker 3: And then and then Reagan who's three months.
Speaker 2: Oh it's so sweet. So I have three two? Can
Speaker 2: I ask how old you are? I'm thirty eight, you're
Speaker 2: thirty eight. Okay. I'm curious for you because I had
Speaker 2: mine right before my fortieth birthday. I mean, like my
Speaker 2: due date was my fortieth birthday, but I had him
Speaker 2: a couple of weeks before just because of a little
Speaker 2: some complications. But I'm curious, was this pregnancy harder for you?
Speaker 2: This go around.
Speaker 3: One hundred thousand percent? It was, Yeah.
Speaker 1: The I like, I was sick of hearing myself complain
Speaker 1: when people would say, because you know, everybody asks how
Speaker 1: are you feeling?
Speaker 2: Yeah, how are you feeling?
Speaker 1: How are you feeling? And I would just be like, pregnant, pregnant?
Speaker 1: But it was night and day. It was a one eighty.
Speaker 1: And my first pregnancy, which was a twin see by
Speaker 1: the way, crazy, I remember loving it. I was like
Speaker 1: joined the bump and the you know, everything was just
Speaker 1: great and rainbows and butterflies, and I was feeling and
Speaker 1: this one was. I was miserable, and it's almost like
Speaker 1: a depression. I was depressed, Yeah, for the entire time,
Speaker 1: Like chemically, it wasn't you know, obviously there's you. You
Speaker 1: sort of also know what you're getting into. You know
Speaker 1: what's to come, so you know, Okay, it's not like, Okay,
Speaker 1: once I'm done being pregnant, I'll be able to sleep
Speaker 1: and I'll be able to relax. It's like, no, It'll
Speaker 1: only get harder. But it wasn't even that. It was
Speaker 1: something hormonal chemical, So that's how I felt.
Speaker 3: What the same with you?
Speaker 2: Yeah, I mean same I had. I mean I didn't,
Speaker 2: I was. I was always sick with my first two,
Speaker 2: but this one it wasn't. Yes, I was sick with
Speaker 2: my third as well, but it was more. It was
Speaker 2: more again hormonally, where I've never I my postpartum was
Speaker 2: the worst it's ever been this go around. I mean
Speaker 2: I was. I mean, I'm still I'm ten months postpartum
Speaker 2: and I still am like battling to get my levels
Speaker 2: right and I'm constantly going in for like blood work
Speaker 2: and figuring out, Okay, why am I feeling this? And Yeah,
Speaker 2: but through that though, I feel like from my postpartum journey.
Speaker 2: This go around, I've really dug into the nutrition side
Speaker 2: of things because I'm like, Okay, you know, why am
Speaker 2: I so tired? Well, let's go to the gut. Let's
Speaker 2: or why am I anxious? R Let's see if there's
Speaker 2: gut stuff happening. And then I'm taking you know, food
Speaker 2: sensitivity tests, and you know, I found out so many
Speaker 2: things that I didn't even know that I was, you know,
Speaker 2: getting inflame from. So I feel like the gift of
Speaker 2: this last pregnancy gave me a lot more information about
Speaker 2: what's working for my body and what's not. And you know,
Speaker 2: finding out that you know, I can't have soy and
Speaker 2: you know, dairy and gluten and all those things. So
Speaker 2: it's like, you know, just trying to and then again
Speaker 2: balancing the hormones has been a thing, but it's it's
Speaker 2: just so interesting because a lot of it does go
Speaker 2: back to nutrition. And it's for me now too. I'm
Speaker 2: such a different mom than I was when I had
Speaker 2: my daughter, Like this is it pains me to say,
Speaker 2: but like I was giving her lucky charms, you know,
Speaker 2: and fruit loops and frosted flakes because that's what I
Speaker 2: grew up with from Michigan, and now I'm like I've
Speaker 2: had to have like really like hard talks with my
Speaker 2: ex husband because I'm like, please do not bring this
Speaker 2: into your house, like you do not know what, Like
Speaker 2: this is so bad and these color dies and like
Speaker 2: and it's the more that I've been informed, the more
Speaker 2: I was like, I'm like, oh my god, I was
Speaker 2: like poisoning my children with all this like awful things,
Speaker 2: but also my body too. I'm like downing cheese it,
Speaker 2: so I'm like, what was I doing? Like we're in.
Speaker 1: Survival mode, right, It's just anything that's around that we
Speaker 1: can eat at that time.
Speaker 3: It's understandable, and I don't. And I think it is
Speaker 3: hard in.
Speaker 1: The society because there's a lot of there's a lot
Speaker 1: of shaming with everything, but especially around parenthood and being
Speaker 1: a mom. And it's like either you're too strict with
Speaker 1: your children or you're not strict enough. Right, there's no like,
Speaker 1: no one can just be good enough. It's either you're
Speaker 1: being too restrictive and an almond mom now is the term, right,
Speaker 1: or you're letting your kids have whatever you want, And
Speaker 1: what's wrong with you? How could you put that in
Speaker 1: their body? How are responsible of you. So it's a
Speaker 1: really difficult, you know, dichotomous world that we live in with.
Speaker 2: Diet well, and I think it's something too where we
Speaker 2: had parent teacher conferences this past week and my kind
Speaker 2: of philosophy now is this where it's you know, when
Speaker 2: they have their games at their sports, you know, you're
Speaker 2: going to see the goldfish, You're going to see some
Speaker 2: of the snacks that we don't have in our house, right,
Speaker 2: And so a lot of times they're like, Mommy, why
Speaker 2: can't we have this? And I'm like, yeah, because that's
Speaker 2: just not but you can have this now, just know
Speaker 2: it's not coming into our house. So I've kind of
Speaker 2: and then at the parent teacher conferences, the teacher was like,
Speaker 2: oh my goodness. You know, he just gets so many
Speaker 2: skittles for being so good. And I'm like, okay, it's funny.
Speaker 1: They don't ask, right, Like they just give the children
Speaker 1: without asking the parents. It's okay, but that's something I
Speaker 1: noticed and we might say, oh, yeah, it's fine, but
Speaker 1: it's just weird not to be asked.
Speaker 2: Yeah, right, I know. And she's like, I know that's
Speaker 2: probably not good. I was like, well, again, we don't
Speaker 2: have them in a house. But I'm also not going
Speaker 2: to be like, you know, Jac, you can't have like
Speaker 2: I don't want to be that but much because I'm
Speaker 2: like I do want balance. I'm like, I know they're
Speaker 2: going to get outside of the house, so let me
Speaker 2: at least control what I can get inside the house,
Speaker 2: you know for sure. And you know, also trying to
Speaker 2: be like pleased to the ex husband, like can we
Speaker 2: can we be aligned on some of these like and stuff.
Speaker 2: It's really really tough.
Speaker 1: Consistent messaging is hard, like you said, when our children
Speaker 1: are in so many different environments, with so many different
Speaker 1: authority figures, it's hard to have that clear, consistent message.
Speaker 3: But I would say at.
Speaker 1: The very least, if they're getting it from one person,
Speaker 1: you know, one solid person most of the time, then
Speaker 1: it will still have that impact and you know, hopefully
Speaker 1: they'll take it with them wherever they are.
Speaker 3: And what you're doing is also good.
Speaker 1: You're not saying it's off limits because you know if
Speaker 1: you did, they would go to their friend's house and
Speaker 1: they would then eat it anyway. And because we've said
Speaker 1: it's off limits are bad, they're.
Speaker 3: Going to want it even more.
Speaker 2: Yeah, And I usually try to say, I'm curious like
Speaker 2: the wording, because usually I just say it's not the
Speaker 2: healthy choice. But I don't even know if if you're
Speaker 2: like to say healthy now, like I don't know what
Speaker 2: is like. It's just I'm like, I don't even know,
Speaker 2: like say this to my own child.
Speaker 3: I like to use the word, I think nutritious.
Speaker 2: Nutritious, Okay, that's the new word to use.
Speaker 3: That's okay to use.
Speaker 1: I think you know, this will give you more energy
Speaker 1: or better energy is good with children. So that's kind
Speaker 1: of the way that I phrase it.
Speaker 3: But to each its own.
Speaker 1: I never would come into anyone, even as a dietician.
Speaker 1: I would never say like, this is the best way
Speaker 1: to do it and this is how you should do it,
Speaker 1: because I just don't think that helps. And I think
Speaker 1: that's bs. I think we all have our different dynamics
Speaker 1: as parents, as adults, as kids, and I just think
Speaker 1: it's your choice, it's your house, it's your choice. But
Speaker 1: I certainly can give suggestions for that, and that's the
Speaker 1: way that I do it.
Speaker 2: Yeah, right, And I think too, it's I was just
Speaker 2: having I was just at my uh. I don't even
Speaker 2: know kind of doctors they are. They're it's invigorate health.
Speaker 2: But it's just when she does like my panel like
Speaker 2: blood panic, functional a doctor, integration doctor, Yeah, I integrat
Speaker 2: with Yeah. And we were kind of going because I
Speaker 2: had no idea that I had this thing called like EBV,
Speaker 2: and so it was flaring up and it was super high,
Speaker 2: and so we were kind of just talking about it.
Speaker 2: But then it led me into the kid talk where
Speaker 2: my daughter was diagnosed with dyslexia, And for me, I'm like, okay,
Speaker 2: so my verse is right, what are the foods that
Speaker 2: can help with this? What are some things that you
Speaker 2: know can be helpful or things you know? So again,
Speaker 2: it just seems to always go back to food. So
Speaker 2: I would say what is the or I'll ask like
Speaker 2: what is what are the foods that you think are
Speaker 2: the best for your body, just in for your overall health.
Speaker 1: Sure, So I wouldn't say there's one specific food or
Speaker 1: one group of food even that's the best for our body,
Speaker 1: because the reality is we are all very individual and
Speaker 1: we have to respect that bio individuality.
Speaker 3: But I would say, if I could sum.
Speaker 1: It up and keep it simple, all of our calories
Speaker 1: are coming from three places carbs, proteins, and that's that's it.
Speaker 1: Anything that you're eating, anything that has a calorie in it,
Speaker 1: it's going to have a combination or maybe one of
Speaker 1: the three or two of the three carb, protein, and fat.
Speaker 1: So when we look at it that way, what we
Speaker 1: want to be looking for is higher fiber carps, lean
Speaker 1: and plant proteins, and anti inflammatory fats. So now we
Speaker 1: have this wider umbrella, and then you can kind of
Speaker 1: take it down from there and start to look at
Speaker 1: the groups of foods that are high fiber carps. So
Speaker 1: that's fruits, vegetables, beans, whole grains, things like that that
Speaker 1: are giving our body fiber that are good for our
Speaker 1: gut health. And we know a lot of people gut
Speaker 1: health is a very big topic right now, and a
Speaker 1: lot of the reason is because we see that it's the.
Speaker 3: Center of our body.
Speaker 1: It's connected to all these different pathways anything from metabolism
Speaker 1: to immune health to mental health. So it's just these
Speaker 1: branches are so strong and prominent that we're just focusing
Speaker 1: on more than ever as healthcare industry, but especially as
Speaker 1: dieticians and nutritionists. So fiber, a lot of people spend
Speaker 1: so much money and time with probiotics and Probiotics are
Speaker 1: great because it's the good bacteria that we want in
Speaker 1: our intestines. We want them to be diverse, we want
Speaker 1: them to proliferate and continue to grow and multiply. But
Speaker 1: taking supplements and eating probiotic foods, we're not sure how
Speaker 1: much that does for our body. Because our stomach is
Speaker 1: very acidic. It's going to destroy most of what you're
Speaker 1: putting in your mouth. And they're just not regulated right.
Speaker 1: Supplements are not regulated. We don't know what you're getting
Speaker 1: in there. They can pretty much slap anything on there
Speaker 1: and say they can put sugar in a pill and
Speaker 1: tell you it's going to cure you know, cancer. That's
Speaker 1: how poorly regulated this supplement industry is. So fiber instead
Speaker 1: is looking at it from a ground up approach. It's
Speaker 1: basically getting right to the source of what's going to
Speaker 1: feed our good bacteria, regulate digestion, keep it running smoothly.
Speaker 1: And it also helps with blood sugar support, so keeping
Speaker 1: our blood sugar stable, which can also help with hormonal harmony.
Speaker 3: So there's so many.
Speaker 1: Things that just high fiber diet alone can do that
Speaker 1: it's always going to be the biggest recommendation from any
Speaker 1: dietician is eat more fiber, and mostly because Americans just
Speaker 1: don't consume enough.
Speaker 3: So that's number one.
Speaker 1: Number two is the lean plant proteins is also equally important,
Speaker 1: and I find it more challenging with some of my
Speaker 1: female clients and just people who are busy, because it
Speaker 1: takes time to prepare and buy good quality protein sources.
Speaker 1: It just does, and that for that reason, I often
Speaker 1: recommend protein bars, protein shakes.
Speaker 3: There's nothing wrong with those. You do.
Speaker 1: Some are a little better than others, and we can
Speaker 1: get into that if you want. But there's a ton
Speaker 1: of options out there to help fill in the gaps
Speaker 1: to make protein more accessible and for some even more
Speaker 1: affordable because it could be really expensive too getting all
Speaker 1: that protein. And then with fats, people shy away from it.
Speaker 1: But anti inflammatory fats so many benefits, especially important for
Speaker 1: fighting inflammation. And so what are the anti inflammatory fats.
Speaker 1: It's mostly I like to call it the Mediterranean style fats, right,
Speaker 1: so olive oil, extra virgin olive oil, avocado avocado oil, nuts, seeds,
Speaker 1: fish oil, MAGA three. So those are the that's kind
Speaker 1: of the larger I know that wasn't a very specific answer,
Speaker 1: but that's the larger answer that anyone listening this would.
Speaker 3: Apply to because after that it's just individual.
Speaker 2: When I look at things, because I do a lot
Speaker 2: of shopping at whole foods. When it comes to the
Speaker 2: meats and the proteins and then some of my cereals
Speaker 2: and grains, I get there. But when it says organic
Speaker 2: high or it's the organic high ex expressed sunflower oil
Speaker 2: like it, So it's the is that because I also
Speaker 2: heard now sunflower oil isn't good for you? So but
Speaker 2: if it's the high whatever something. If there's like another
Speaker 2: word in between the express sunflower oil in that, is
Speaker 2: that still bad or alia it's like o l EI
Speaker 2: something like yeah olaic yeah, Okay.
Speaker 1: So when it comes to oils, the biggest thing, off
Speaker 1: the bat is how we're using it and the temperature
Speaker 1: we're cooking with it. If we're cooking with it, the
Speaker 1: biggest concern is the smoke point.
Speaker 3: Okay.
Speaker 1: So it depends on what you're using it for, how
Speaker 1: often you're using it, that's going to determine the best
Speaker 1: oil to use.
Speaker 3: So there is no bad oil, right.
Speaker 1: A lot of people like to demonize the canola oil
Speaker 1: and the corn oil and these just oils that are
Speaker 1: more mass produced, that are of course cheaper to you know,
Speaker 1: put in our food supply, cheaper to combai, and they
Speaker 1: can have more omega six, which is also a very
Speaker 1: big topic right now, a little controversial, you know, is
Speaker 1: it really bad for us? Some people believe omega six
Speaker 1: is the worst thing ever as far as inflammation goes.
Speaker 3: Not that we can avoid omega.
Speaker 1: Six, but by eating more omega three, we can have
Speaker 1: a more optimal ratio of three to six that can
Speaker 1: help keep inflammation down.
Speaker 3: So that's the school thought there.
Speaker 1: When it comes to cooking, I usually just recommend especially
Speaker 1: higher heat cooking, so this could be even roasting vegetables.
Speaker 1: If you're going to turn the oven over four hundred
Speaker 1: degrees fahrenheit. I usually stop at four hundred myself, but
Speaker 1: some people like to turn it higher or using an
Speaker 1: air fryer. Then I would recommend avocado oil. It's just
Speaker 1: a higher smoke point. You can also use coconut oil,
Speaker 1: but coconut oil is gonna taste funny and a lot
Speaker 1: of foods I don't really like to use it, And
Speaker 1: also it has saturate fat. So for people that have
Speaker 1: high cholesterol yourself to be careful of coconut oil, even
Speaker 1: though it's considered a very healthy oil for a lot
Speaker 1: of reasons. It's anti viral, anti microbial, so I would
Speaker 1: use more avocado oil. Extra virgin olive oil is still
Speaker 1: the king of the plant oils. It's still the king.
Speaker 1: It rains supreme the extra virgin olive oil, and an
Speaker 1: extra virgin just means that it's more pure and clean,
Speaker 1: whereas regular oil olive oil can be you know, denatured
Speaker 1: and adult. You know, it could just have more I
Speaker 1: don't like to use our contaminants, but it can have
Speaker 1: a little bit more cooking contaminants in it.
Speaker 3: You're not getting the pure olive oil.
Speaker 1: So extra version olive oil I would use for lower
Speaker 1: heat cooking, sauteg salad dressings. You can also use flax oil.
Speaker 1: You're not gonna cook with flax oil. You're gonna you
Speaker 1: could put that in your salad dressings though. So it's
Speaker 1: just it depends. And I always joke, I'm like, if
Speaker 1: you ask me a nutrition question, I'm gonna tell you
Speaker 1: it depends.
Speaker 3: But that's just the reality.
Speaker 1: Like, so I wouldn't say sunflower oil and safflower any
Speaker 1: of those are bad.
Speaker 3: It just depends how you're using it. You want to
Speaker 3: make sure that if you're.
Speaker 1: Cooking with it and you see that it's smoking, that
Speaker 1: you realize, like you recognize, Okay, I took it a
Speaker 1: little too far. I cooked too long or too high
Speaker 1: of a temperature, and that's where it's We want to
Speaker 1: be careful because of the it can become carcinogenic cancer causing.
Speaker 2: Yeah, what is one of your least favorite diet fads
Speaker 2: out there?
Speaker 3: Oof?
Speaker 1: You know, I'm really not a fan of Some of
Speaker 1: the biggest ones are still still going strong, which is
Speaker 1: the Keto. I'm really not a fan of the Keto diet.
Speaker 1: I think it glorifies and promotes, you know, eating a
Speaker 1: lot of fatty meats, which is okay in moderation, but
Speaker 1: to the extent that Keto promotes it, I just don't
Speaker 1: like it. I don't think it's balanced. I think it's
Speaker 1: very low fiber, which I mentioned is very important. I
Speaker 1: don't love intermittent fasting.
Speaker 3: I don't especially for my.
Speaker 1: Female clients who are in those reproductive years let's say adults,
Speaker 1: you know, between the age of eighteen and basically forty five,
Speaker 1: when we're still menstruating and we still have cycles our
Speaker 1: bodies are so sensitive. We don't realize how sensitive we are.
Speaker 1: Every month, just if you have a normal period, which
Speaker 1: not everyone does, but if you have a normal cycle,
Speaker 1: that just in a month, we can go through so
Speaker 1: many different changes. And I love that whole area of
Speaker 1: looking at women's hormones. And I'm a very big believer
Speaker 1: that a lot of the issues we complain about as women,
Speaker 1: especially postparts them, have so much to do with hormone fluctuations,
Speaker 1: and getting that figured out is really key for everything
Speaker 1: from again weight management, to mental health, to immune support
Speaker 1: to gut health. So I just think there's so many
Speaker 1: links there as well. But that's probably not my favorite
Speaker 1: because then a lot of people, especially people who don't
Speaker 1: like eating breakfast, they're like, oh, I never liked eating breakfast,
Speaker 1: so I'll just call it intermittent fasting and I'll skip breakfast.
Speaker 1: But then they end up often eating more later in
Speaker 1: the day. Those are my clients who snack more, struggle
Speaker 1: more with portions, struggle more with digestion. Maybe they're more
Speaker 1: constipated because their body isn't getting a regular intake of
Speaker 1: food to push things through their body, and constipation isn't
Speaker 1: good for a lot of reasons. Again, a full other
Speaker 1: topic for a whole other day. But that's a whole
Speaker 1: other thing you have to be aware of and a
Speaker 1: lot of people struggle with. So those are probably my
Speaker 1: two least favorite, and it's it's probably also because of
Speaker 1: the most popular, and people ask me about it all.
Speaker 3: The time and they're just tempted. They're tempted to go
Speaker 3: down that route.
Speaker 2: It's tough because there's so when you see all the fads,
Speaker 2: they're like, okay, like the internet fasting. I'm like, all right,
Speaker 2: I'm gonna I'm gonna try this, you know, And I
Speaker 2: thought I felt good. But also during that kind of
Speaker 2: doing the blood work, I found out it was hypoglycemic.
Speaker 2: So I'm like, I can't not have something.
Speaker 3: And if you work out in the morning, it's not
Speaker 3: good for you.
Speaker 2: So yes, right, so what so yeah, what do I do?
Speaker 2: Because wait, you just said don't work out in the morning,
Speaker 2: because that's all the only time I work out.
Speaker 1: No, no, no, So I was saying, and you can work
Speaker 1: out whenever, whenever you have energy.
Speaker 3: I usually work out the day at the time of
Speaker 3: the day you have the most energy.
Speaker 1: I was saying, if you're intermittent fasting and you're doing
Speaker 1: the sixteen eight where you only eat between out eight hours,
Speaker 1: which is the most popular twelve to eight pm, you're
Speaker 1: skipping breakfast. But if you're working out in the morning,
Speaker 1: the most important meal of the day is right after
Speaker 1: you work out. That is the most if you're an
Speaker 1: active person, right after you work out is when our
Speaker 1: body is most not only it's the most effective time
Speaker 1: to take everything you're eating and distribute it where it
Speaker 1: needs to go in terms of muscle preservation, in terms
Speaker 1: of like the Gin repletion, in terms of replenishing electrolytes.
Speaker 3: That's the prime time.
Speaker 1: But and if you don't eat right away, if you
Speaker 1: kind of let it go, which some people do, they're
Speaker 1: not hungry after they work out, or maybe they're working
Speaker 1: out to burn calories and lose weight and they feel
Speaker 1: like eating is counterproductive. So they're feeling that lower appetite
Speaker 1: effect from working out right away and they're just running
Speaker 1: with that, and unfortunately, your hunger builds. Then you're gonna
Speaker 1: get hungrier later in the day. Then you're gonna end
Speaker 1: up eating more. So my favorite phrase is eat a
Speaker 1: little bit more now, or you're gonna eat a lot
Speaker 1: more later. And that's what I tell anyone that struggles
Speaker 1: with nighttime eating or restricting during the day. So bottom line,
Speaker 1: first thing in the morning, if you work out, you
Speaker 1: should be eating something right after.
Speaker 3: Because your body needs it.
Speaker 1: It needs that for recovery and repair or else your
Speaker 1: work that's an't a productive.
Speaker 2: So usually I do my Usually I do a smoothie afterwards,
Speaker 2: I have my protein powder. I put a banana and
Speaker 2: a scoop of peanut butter in it.
Speaker 3: Perfect. So ideally it depends, right, It depends. There's my word.
Speaker 2: It depends, because I feel like you need to write
Speaker 2: a book and just have it beat. It depends, and
Speaker 2: that's I love that.
Speaker 1: Actually, you just gave me a really good idea, so
Speaker 1: I'll make sure to credit you for it. So after workout,
Speaker 1: the most important nutrients are carbs and protein. Those are
Speaker 1: the two things we need.
Speaker 2: Yeah, because you're right, y yeah yeah, yeah yeah.
Speaker 1: Protein for muscle recovery and carbs for the glycogen repletion
Speaker 1: because our body is using gluecoaster in the workout. But
Speaker 1: also the carbs help carry the protein to our muscle.
Speaker 3: Even if you eat a little bit of that before,
Speaker 3: it still will help after.
Speaker 1: So I don't want to say like, oh my god,
Speaker 1: someone tell people eat before the workout, and then they
Speaker 1: kind of wait an hour or two and then they
Speaker 1: have lunch and they might be saying, oh my god,
Speaker 1: I'm doing it all wrong.
Speaker 3: And I've been, you know, with.
Speaker 1: Just like all that working out was for nothing, which
Speaker 1: is not true. But I I still always push the
Speaker 1: eat within thirty two an hour at most if you
Speaker 1: can after workout, whatever you can get. And for a
Speaker 1: lot of people, a smoothie is the most accessible comedient.
Speaker 1: Maybe they have a smoothie bar in their gym, maybe
Speaker 1: they only have a few minutes before they have to
Speaker 1: shower and hop on a meeting.
Speaker 3: So I love smoothies. I think they're a great hack.
Speaker 1: And I even like to say add a vegetable in
Speaker 1: there too, especially that bag of spinach we all have
Speaker 1: that's been sitting in the fridge for forties that's about
Speaker 1: to wild and be thrown in the garbage.
Speaker 3: Just throw it into the smoothie. Even rockli and cauliflower.
Speaker 3: It might sound horrible when.
Speaker 2: You add it to a smooth It sounds so bad.
Speaker 1: It sounds so bad that I promise you, I promise
Speaker 1: you when you add to a smoothing with a good
Speaker 1: tasting protein powder and some ice.
Speaker 3: You're not tasting it. You're not tasting it, and it's
Speaker 3: filling you up.
Speaker 1: It's getting so much staying power from the fiber you
Speaker 1: won't even realize it's there.
Speaker 2: I will always try anything.
Speaker 1: Frozen cauliflower is what I would recommend those because it
Speaker 1: doubles as ice.
Speaker 3: So it's like it's ice.
Speaker 2: Good idea. I'm writing on this down.
Speaker 1: Yep, yep. And then you get the fighter, get the
Speaker 1: anti accidents, you get so you're getting.
Speaker 2: All of the benefits, you get the parts, you get
Speaker 2: all of it.
Speaker 1: Yeah, you get the gap, you get them. Bloating just
Speaker 1: come for but no, so that's that's good. But carbs
Speaker 1: and protein are ideal. Anything after that. And look, if
Speaker 1: you're like I'm just I just go to a yoga
Speaker 1: class or I do a light jog or you know,
Speaker 1: I just kind of work out for my mental health,
Speaker 1: than anything you eat after it is going to be helpful.
Speaker 3: But if you're somebody that has really specific.
Speaker 1: I want to gain muscle, I want to improve my performance,
Speaker 1: then I would get more, you know, with them. I
Speaker 1: would sort of push towards a ratio of carb to protein.
Speaker 1: We usually say like two to one, So if you're
Speaker 1: doing thirty grams of carbs, it's fifteen grams of protein.
Speaker 1: Because ideal for most people, for real athletes, professional athletes,
Speaker 1: we do four to one, forty grams of carbs to
Speaker 1: ten grams of protein because they really need that.
Speaker 2: Is that the macro counting thing? Yes, because that's a
Speaker 2: big thing too. I have a girlfriend that does does
Speaker 2: that count macros? And it's for me. It's always hard
Speaker 2: because whenever I was doing the macros, my fat was
Speaker 2: always really high. Yeah, because I'm like, I like the salmon,
Speaker 2: and I do eggs, and I do peanut butter and
Speaker 2: I do you know, so it's my my The fat
Speaker 2: was always super high. But I feel like I and
Speaker 2: then I had a tough time I getting the carbs
Speaker 2: into because I'm I don't like bread. I don't. The
Speaker 2: only time I really got carbs and was fruit, which
Speaker 2: I know not to eat those alone, right, You're supposed
Speaker 2: to eat it with something.
Speaker 1: It's better for digestion and blood sugar. But you know,
Speaker 1: and I would challenge, like, if you were in a
Speaker 1: session right now and you were one of my clients,
Speaker 1: I would probably challenge you and say, is it because
Speaker 1: you don't like carbs? Or is because part of that
Speaker 1: the ideas that we get yeah, that carbs are bad
Speaker 1: or carbs are unhealthy or you know.
Speaker 2: So I always kind of challenge that, So give me
Speaker 2: a carb. So let's challenge r I know what, because
Speaker 2: it's bread. It makes me so bloated. So now, but
Speaker 2: if you put me in Italy and I had the
Speaker 2: fattest stomach of my entire life, I bread three times a.
Speaker 3: Day, isn't that something everyone says that.
Speaker 2: Like breakfast, lunch, and dinner, I had facaca and and
Speaker 2: that's like and then I'm like, you know what, Okay,
Speaker 2: I'm gonna come home and I'm gonna try some bread
Speaker 2: when I get home from the honeymoon. It's so bloated,
Speaker 2: so painful. And then my my test too said not
Speaker 2: to have not to have gluten, so okay.
Speaker 1: And that's also a thing, by the way, So some
Speaker 1: people there is such a thing as a non celiac
Speaker 1: as Celiac is the diagnosis the disease where it's an
Speaker 1: autumn new condition where a body literally attacks itself if
Speaker 1: it detects even the slightest bit of gluten. So it's
Speaker 1: really dangerous. But outside of that, it's people go and
Speaker 1: they get it and they're like, Okay, I don't have celiac,
Speaker 1: but there is such a thing as gluten non celia
Speaker 1: gluten sensitivity, and it's real, and I have clients who
Speaker 1: have full body reactions vomiting everything.
Speaker 2: Wow, that's definitely does that. I mean, I'll have a
Speaker 2: piece of bread when look, if I'm cheating, I'm just
Speaker 2: gonna cheat the whole day, you know what I mean,
Speaker 2: Like if.
Speaker 3: It's people are subtle and my I'm having a.
Speaker 2: Glass of wine, like I'm just going for all the
Speaker 2: bad things.
Speaker 1: That's the case of the efforts or like screw f it,
Speaker 1: we had this one piece or this one glass, I
Speaker 1: might as well game going.
Speaker 2: Yeah, let me fill me about the French fries, the everything.
Speaker 2: But no, I mean, so I'll go like every meal,
Speaker 2: I have a sweet potato that's carbs.
Speaker 3: Right, sweet potatoes are carbs. Yeah.
Speaker 2: Yeah, So like I'll have those that did for dinner
Speaker 2: with a protein and then a vegetable is usually how
Speaker 2: I round out, and that's writing. I've got like my granola,
Speaker 2: which is the carbs, and then my usually i'll add
Speaker 2: in fruit somewhere in there.
Speaker 1: And for people who are confused too, like how do
Speaker 1: we label a food as carb, protein, and fat, what
Speaker 1: I have to say is wherever most of the calories
Speaker 1: are coming from, that's how we categorize it. So for example, nuts,
Speaker 1: nuts like almonds, have fat, and they have protein, and
Speaker 1: they also have carbs because they have fiber fibers a
Speaker 1: carp But most of the calories are coming from fat
Speaker 1: in almonds, which is why we consider it more of
Speaker 1: a fat source than a protein source. You get protein
Speaker 1: from it, but you're getting way more fat from it,
Speaker 1: and fat is not a bad thing. And the fact
Speaker 1: that you said you're die it always runs a little
Speaker 1: high in the fat category. I believe that higher fat
Speaker 1: diets people do tend to feel better, They feel more
Speaker 1: stable energy levels, and a lot of that could be
Speaker 1: related to more stable blood sugar patterns that we detect.
Speaker 1: So I promote higher fat diets, especially when that fat
Speaker 1: is sourced for more of the Mediterranean type. That's the
Speaker 1: anti inflammatory fats, which is nuts, seeds, olive oil, avocado, hummus,
Speaker 1: fish oil, things like that.
Speaker 2: Don't you dare tell me? It depends on this next
Speaker 2: one that is the worst thing that I can put
Speaker 2: into my body two bodies.
Speaker 3: Something that's expired or spoiled.
Speaker 1: Though, if you drop sandwich on the street and a
Speaker 1: car came and ran it.
Speaker 3: Over and I grew up on it.
Speaker 1: Yeah, okay, one of the things that was the worst
Speaker 1: thing to put in your body that they've since made
Speaker 1: illegal in the state.
Speaker 2: No, not was, don't tell me was right?
Speaker 1: It was? It was trans fat and that was a
Speaker 1: big fat note. You know, I would just say that
Speaker 1: there is a lie, will say this. There's still a
Speaker 1: lot in our food supply. That's very suspect, that's very
Speaker 1: dubious that you know, why do we, like you said before,
Speaker 1: why do we need the coloring agents and the dyes
Speaker 1: and the red forty and the glyco state and the
Speaker 1: which is like normally in round up, which is like
Speaker 1: wead killer, and like why do we need all these things?
Speaker 1: And the answer unfortunately, and I'm not like one of
Speaker 1: those people that's like, screw the government, but a lot
Speaker 1: of times and screw big, big companies. But a lot
Speaker 1: of times it is coming down to the to the
Speaker 1: bottom line, to the dollar signs for these big companies
Speaker 1: where we get our food from, and they're putting things
Speaker 1: in our food that's healthier for their bank accounts, but
Speaker 1: unfortunately very unhealthy for our bodies.
Speaker 3: And we are all.
Speaker 1: Victims of that. And the best I can do is
Speaker 1: a couple of things. Educate people on things to look
Speaker 1: out for, to be aware of, but also not fear
Speaker 1: monger and not scare people, and not overworry everybody either,
Speaker 1: because our bodies can tolerate a little bit of that.
Speaker 1: It's not like you're going to eat one oreo that
Speaker 1: has all these preservatives in it and you're gonna die,
Speaker 1: God forbid.
Speaker 3: Like that's not how this works. It's the bigger picture.
Speaker 1: How much of your diet is coming from these ultra
Speaker 1: processed food not processed because a slice of spreaded green
Speaker 1: bread is processed, right. Canned beans, which are very are
Speaker 1: still processed. So most of our food is being processed
Speaker 1: a little bit. We're talking about ultra ultra processed food
Speaker 1: where it's really broken down and run through different you know, equipment,
Speaker 1: and we're taking out the fiber, we're taking out the nutrients,
Speaker 1: we're adding preservatives, we're adding sugar, adding all these chemicals.
Speaker 3: That's the kind of food we're talking about.
Speaker 1: Things that would come out of a vending machine, things
Speaker 1: that would come out of a vending machine, things that
Speaker 1: would come out of a you know, not all box food,
Speaker 1: but a lot of box food, a lot of snack foods,
Speaker 1: a lot of stuff that's eye level in the grocery
Speaker 1: store for our children. And that is not a coincidence,
Speaker 1: that's intentional. They keep a lot of that less nutritious,
Speaker 1: more sugar laden foods lower in the grocery store so
Speaker 1: that kids can see it and they will annoy the
Speaker 1: crap at and video until you buy it for them.
Speaker 1: So those are the type of ultra process which we
Speaker 1: want to be cautious of. Like you said before, we
Speaker 1: decide what comes in the house, and our kids can
Speaker 1: decide how much they eat. We can let them still
Speaker 1: decide how much importions, but we can decide what. So ultimately,
Speaker 1: if you can get most of your food from fresh,
Speaker 1: whole foods and go to a farmer's market and buy
Speaker 1: organic and buy wild fish and buy things out of
Speaker 1: a package and out of a box, then amazing. But
Speaker 1: it's okay to occasionally say, you know what, I had
Speaker 1: no time today, I'm exhausted, we didn't sleep well, I'm
Speaker 1: sick this and that I'm just gonna, you know, whip
Speaker 1: up this box of mac and cheese and throw some
Speaker 1: chicken nuggets in the oven.
Speaker 3: And that's what I'm giving.
Speaker 1: My kids, or you know what, even yourself, you know,
Speaker 1: even if that's which how you have to eat once
Speaker 1: in a while.
Speaker 2: I've had that many times with the kids when I
Speaker 2: was single.
Speaker 3: Mom in it one hundred percent. I do it all
Speaker 3: the time. I've taken my kids.
Speaker 1: People are shock I've taken my kids to McDonald's before
Speaker 1: they do have McDonald's.
Speaker 3: They love McDonald's. How dare I do that? What is
Speaker 3: wrong with me?
Speaker 1: Because I know they are going to see that food
Speaker 1: and find the only thing I'm strict about with my kids,
Speaker 1: just because it's like so unnecessary is soda.
Speaker 3: And even juice.
Speaker 1: That's it, Yeah, soda and juice, because there's really nothing
Speaker 1: redeeming in their juice. Yes, they're getting some vidamin sea,
Speaker 1: but soda zero redeeming.
Speaker 2: Bald, What is redeeming in a McDonald's. I need to
Speaker 2: know from a nutraitionalist.
Speaker 3: Protein at least from chicken nuggets, and is it even
Speaker 3: real meat?
Speaker 1: Who knows? But you know what, in my head, I'm
Speaker 1: gonna tell myself. We have no time and we have
Speaker 1: to drive for two hours. That is signing they're getting
Speaker 1: some protein.
Speaker 3: It comes with apples.
Speaker 1: They eat the apples, and I do with my kids.
Speaker 1: I give them both, you know, give your kids and
Speaker 1: give ourselves. The way we talk to our kids is
Speaker 1: how we should talk to ourselves.
Speaker 3: With food.
Speaker 1: You can have the chocolate and the candy and the
Speaker 1: ice cream, but it can't replace the fruit and the
Speaker 1: vegetables and the whole grains and the protein. So we
Speaker 1: can have both. It's just and when you give kind
Speaker 1: of both options. I do fine that, especially with my kids.
Speaker 1: Even with myself. I'll eat both. You know, if I
Speaker 1: make things allowed and give myself permission to eat certain things,
Speaker 1: I will crave salads just as.
Speaker 3: Much as I crave ice cream. You know you will.
Speaker 1: Your body will want to eat healthy when you don't
Speaker 1: make it a requirement. When it's not like if you're
Speaker 1: not eating healthy, you're the worst person in the world.
Speaker 1: We don't attach it to moral virtual and make ourselves
Speaker 1: feel like a good or bad person based on what
Speaker 1: we eat. So that's just how I see it, and
Speaker 1: that's from my own experience being a dietitian.
Speaker 3: For fifteen years.
Speaker 1: My empirical evidence, my anecdotal evidence shows me that when
Speaker 1: we demonize foods or we say things are bad, it backfires.
Speaker 1: And I just see that from working with clients one
Speaker 1: on one for so long it never works that way.
Speaker 2: Are you taking new clients? I am yes, okay, so
Speaker 2: how can our listeners or is it only New York based?
Speaker 3: No?
Speaker 1: So then the one good thing that came out of
Speaker 1: the pandemic for my practice was that we were able
Speaker 1: to access people virtually and telehealth was covered through insurance.
Speaker 1: So I have a large GERP practice. We have twenty
Speaker 1: five dietitians. We take health insurance. Health insurance typically covers
Speaker 1: one hundred percent because it's considered a preventative service, so
Speaker 1: a lot of our clients see us for virtually nothing
Speaker 1: or a small cope, and we can see clients in
Speaker 1: different states around the country. Some states are a little
Speaker 1: strict with license laws, but I have at least one
Speaker 1: or two dieticians that have licenses in almost every state
Speaker 1: in the country, and there are castaates that don't require it,
Speaker 1: so we can basically serve everyone. I've again a large
Speaker 1: group practice. We do one on one counseling meal planning.
Speaker 1: Sometimes people come to us just for the accountability. Sometimes
Speaker 1: people come to us just to hear they're not crazy.
Speaker 1: To get rid of the food noise that like they
Speaker 1: just that circulates, that infects us and makes it hard
Speaker 1: to just listen to our body. And I always say,
Speaker 1: the number one reason you're struggling with your weight, or
Speaker 1: you feel like you're out of control, you feel like
Speaker 1: you're overeating, it's because of the noise.
Speaker 3: It's because of either you're.
Speaker 1: Restricting too much or you have you're listening too much
Speaker 1: to outside sources and it's made you disconnected and not
Speaker 1: trusting your own innate ques.
Speaker 2: So I love that so much. Okay, And then one thing,
Speaker 2: just because I love I love a good supplement. Is
Speaker 2: there one supplement that is your go to, that your
Speaker 2: that's your favorite, that you would recommend.
Speaker 1: I'm very into magnesium these days. I do believe that
Speaker 1: it's well. The belief is that it's depleted in our soil.
Speaker 1: So even if we're eating magnesium rich foods avocado, nuts, spinach, chocolate,
Speaker 1: dark chocolate, we're not getting as much magnesium and we're
Speaker 1: not being exposed and absorbing as much.
Speaker 3: As we used to. And magnesium.
Speaker 1: It's primarily for nerve and muscle function, but we also
Speaker 1: see that it's so helpful for hormonal health, for blood
Speaker 1: sugar support, mental health, sleep, So it ends up being
Speaker 1: one of my top recommendations. I also will tell people,
Speaker 1: you know what a good probiotic. It can help you know,
Speaker 1: it's not going to hurt.
Speaker 3: Put it that way.
Speaker 1: It can be a little bit of an insurance policy,
Speaker 1: and same with a multi vitamin. It's like an insurance policy.
Speaker 1: You're not getting a lot of anything, so you don't
Speaker 1: have to risk worry about toxicity, but it's going to
Speaker 1: fill in some of the gaps, like an insurance policy
Speaker 1: in case you're missing something.
Speaker 3: In case something happens, you have that as a backup plan.
Speaker 1: So I always say a good multi vitamin, maybe with
Speaker 1: methylated methyl foliate, so we know that we're getting that
Speaker 1: foliate it it's more absorbable in the body.
Speaker 3: I do like a few brands.
Speaker 1: I like Thorn, like Peering CAPSULEA, I like Yep, Garden
Speaker 1: of Life, I like New Chapter. So I usually recommend
Speaker 1: those are my top go tos. Maybe a good probiotic
Speaker 1: just in case, but focus more on a high fiber diet.
Speaker 1: And magnesium is just a favorite.
Speaker 2: I just ordered triple mag the other day because I've
Speaker 2: been having this like weird eye twitch and my guy
Speaker 2: was like, get some, get some magnesium.
Speaker 3: It's good for.
Speaker 1: Eye twitching, stress management, and migraines and headaches. So it
Speaker 1: just there's so many benefits to taking it, and you
Speaker 1: can take and I would just say always be careful,
Speaker 1: always consult with a doctor or dietician before taking anything
Speaker 1: new to make sure there's all interactions. But you could
Speaker 1: take three hundred, four hundred milligrams a day of magnesium.
Speaker 1: It's not toxic, and it really people feel so much
Speaker 1: better on it.
Speaker 3: So I'm a big fan.
Speaker 2: Love that. All right, Well, thank you so much for
Speaker 2: coming on. This was very informative all around.
Speaker 3: Very good. Thank you so much.
Speaker 2: Thank you, Lisa. I appreciate you, of course. All Right, bye,