WEBVTT - Adult Education: Eat This, Not That! 0:00:01.960 --> 0:00:05.400 Wind Down with Jana Kramer and I'm Heart Radio Podcast. 0:00:06.519 --> 0:00:09.639 All Right, this week's adult education, We've got Lisa Moskovitz 0:00:09.680 --> 0:00:13.119 coming on. She is the CEO of New York Nutrition Group, 0:00:13.160 --> 0:00:15.600 found in twenty thirteen. She's the author of the Core 0:00:15.760 --> 0:00:19.560 three Healthy Eating Plan, a simple and scientific solution to 0:00:19.640 --> 0:00:23.480 finding your healthiest, happiest body. She is a diet neutral 0:00:23.520 --> 0:00:26.119 dietician who believes diets can be helpful for some and 0:00:26.200 --> 0:00:30.040 harmful for others. She believes in intuitive eating principles, but 0:00:30.080 --> 0:00:33.200 can also assist with healthy weight loss using evidence based 0:00:33.200 --> 0:00:37.479 research for certain individuals where weight loss is appropriate. Let's 0:00:37.520 --> 0:00:41.360 get her own. Hi, Hi, how are you? 0:00:42.280 --> 0:00:43.760 Dude? Okay? Now? After not? 0:00:44.240 --> 0:00:45.879 I have a newborn and she's just like not she 0:00:45.920 --> 0:00:47.839 has a cold, so she's not sleeping at all. 0:00:47.920 --> 0:00:50.160 So I feel like I'm just running on no sleep. 0:00:50.159 --> 0:00:51.839 And you know how sometimes you have more energy when 0:00:51.840 --> 0:00:54.560 you don't sleep somehow, like we have that adrenaline. 0:00:54.600 --> 0:00:55.640 That's my life lately. 0:00:56.560 --> 0:00:58.480 How old is your newborn? 0:00:59.080 --> 0:01:02.520 She's just three months. So I have two older kids. 0:01:02.600 --> 0:01:06.000 This is our third, and you know, we're always kind 0:01:06.000 --> 0:01:08.399 of a little bit more laid back with the third. 0:01:08.480 --> 0:01:12.399 But she's she's definitely a diva. Yeah, she's a drama queen. 0:01:12.560 --> 0:01:13.760 What are the ages that you have? 0:01:14.560 --> 0:01:16.840 So a twin six year old? Boys? 0:01:17.160 --> 0:01:17.440 Wow? 0:01:18.280 --> 0:01:20.800 And then and then Reagan who's three months. 0:01:21.040 --> 0:01:23.520 Oh it's so sweet. So I have three two? Can 0:01:23.520 --> 0:01:25.840 I ask how old you are? I'm thirty eight, you're 0:01:25.840 --> 0:01:27.920 thirty eight. Okay. I'm curious for you because I had 0:01:27.959 --> 0:01:30.680 mine right before my fortieth birthday. I mean, like my 0:01:30.760 --> 0:01:32.840 due date was my fortieth birthday, but I had him 0:01:33.319 --> 0:01:35.160 a couple of weeks before just because of a little 0:01:35.280 --> 0:01:39.160 some complications. But I'm curious, was this pregnancy harder for you? 0:01:39.319 --> 0:01:40.520 This go around. 0:01:40.520 --> 0:01:43.800 One hundred thousand percent? It was, Yeah. 0:01:43.840 --> 0:01:47.160 The I like, I was sick of hearing myself complain 0:01:47.360 --> 0:01:49.680 when people would say, because you know, everybody asks how 0:01:49.720 --> 0:01:50.320 are you feeling? 0:01:50.640 --> 0:01:51.520 Yeah, how are you feeling? 0:01:51.720 --> 0:01:54.520 How are you feeling? And I would just be like, pregnant, pregnant? 0:01:55.240 --> 0:01:57.960 But it was night and day. It was a one eighty. 0:01:58.080 --> 0:02:00.560 And my first pregnancy, which was a twin see by 0:02:00.560 --> 0:02:02.960 the way, crazy, I remember loving it. I was like 0:02:03.200 --> 0:02:06.040 joined the bump and the you know, everything was just 0:02:06.200 --> 0:02:08.840 great and rainbows and butterflies, and I was feeling and 0:02:08.880 --> 0:02:11.440 this one was. I was miserable, and it's almost like 0:02:11.480 --> 0:02:15.239 a depression. I was depressed, Yeah, for the entire time, 0:02:15.280 --> 0:02:18.880 Like chemically, it wasn't you know, obviously there's you. You 0:02:18.919 --> 0:02:20.680 sort of also know what you're getting into. You know 0:02:20.720 --> 0:02:24.200 what's to come, so you know, Okay, it's not like, Okay, 0:02:24.200 --> 0:02:26.240 once I'm done being pregnant, I'll be able to sleep 0:02:26.320 --> 0:02:28.600 and I'll be able to relax. It's like, no, It'll 0:02:28.639 --> 0:02:32.120 only get harder. But it wasn't even that. It was 0:02:32.560 --> 0:02:35.640 something hormonal chemical, So that's how I felt. 0:02:35.639 --> 0:02:36.760 What the same with you? 0:02:37.000 --> 0:02:38.919 Yeah, I mean same I had. I mean I didn't, 0:02:39.560 --> 0:02:41.960 I was. I was always sick with my first two, 0:02:42.000 --> 0:02:44.080 but this one it wasn't. Yes, I was sick with 0:02:44.680 --> 0:02:47.440 my third as well, but it was more. It was 0:02:47.520 --> 0:02:51.160 more again hormonally, where I've never I my postpartum was 0:02:51.400 --> 0:02:53.760 the worst it's ever been this go around. I mean 0:02:53.880 --> 0:02:56.520 I was. I mean, I'm still I'm ten months postpartum 0:02:56.560 --> 0:02:59.720 and I still am like battling to get my levels 0:02:59.800 --> 0:03:02.119 right and I'm constantly going in for like blood work 0:03:02.120 --> 0:03:05.320 and figuring out, Okay, why am I feeling this? And Yeah, 0:03:05.480 --> 0:03:09.160 but through that though, I feel like from my postpartum journey. 0:03:09.160 --> 0:03:12.839 This go around, I've really dug into the nutrition side 0:03:12.840 --> 0:03:16.320 of things because I'm like, Okay, you know, why am 0:03:16.360 --> 0:03:18.160 I so tired? Well, let's go to the gut. Let's 0:03:18.320 --> 0:03:20.440 or why am I anxious? R Let's see if there's 0:03:20.480 --> 0:03:22.680 gut stuff happening. And then I'm taking you know, food 0:03:22.720 --> 0:03:26.440 sensitivity tests, and you know, I found out so many 0:03:26.440 --> 0:03:29.040 things that I didn't even know that I was, you know, 0:03:29.240 --> 0:03:32.400 getting inflame from. So I feel like the gift of 0:03:32.440 --> 0:03:35.680 this last pregnancy gave me a lot more information about 0:03:35.760 --> 0:03:37.960 what's working for my body and what's not. And you know, 0:03:38.000 --> 0:03:40.960 finding out that you know, I can't have soy and 0:03:41.240 --> 0:03:42.960 you know, dairy and gluten and all those things. So 0:03:43.040 --> 0:03:45.800 it's like, you know, just trying to and then again 0:03:45.920 --> 0:03:48.640 balancing the hormones has been a thing, but it's it's 0:03:48.720 --> 0:03:50.480 just so interesting because a lot of it does go 0:03:50.600 --> 0:03:56.000 back to nutrition. And it's for me now too. I'm 0:03:56.040 --> 0:03:58.480 such a different mom than I was when I had 0:03:58.520 --> 0:04:01.720 my daughter, Like this is it pains me to say, 0:04:01.800 --> 0:04:05.040 but like I was giving her lucky charms, you know, 0:04:05.320 --> 0:04:08.440 and fruit loops and frosted flakes because that's what I 0:04:08.480 --> 0:04:12.080 grew up with from Michigan, and now I'm like I've 0:04:12.120 --> 0:04:15.880 had to have like really like hard talks with my 0:04:15.920 --> 0:04:18.080 ex husband because I'm like, please do not bring this 0:04:18.120 --> 0:04:20.240 into your house, like you do not know what, Like 0:04:20.320 --> 0:04:22.880 this is so bad and these color dies and like 0:04:23.400 --> 0:04:25.800 and it's the more that I've been informed, the more 0:04:25.839 --> 0:04:27.840 I was like, I'm like, oh my god, I was 0:04:27.880 --> 0:04:30.719 like poisoning my children with all this like awful things, 0:04:31.360 --> 0:04:33.800 but also my body too. I'm like downing cheese it, 0:04:33.839 --> 0:04:36.440 so I'm like, what was I doing? Like we're in. 0:04:36.400 --> 0:04:39.640 Survival mode, right, It's just anything that's around that we 0:04:39.680 --> 0:04:41.119 can eat at that time. 0:04:41.680 --> 0:04:44.000 It's understandable, and I don't. And I think it is 0:04:44.040 --> 0:04:44.440 hard in. 0:04:44.360 --> 0:04:46.960 The society because there's a lot of there's a lot 0:04:47.000 --> 0:04:51.560 of shaming with everything, but especially around parenthood and being 0:04:51.600 --> 0:04:54.320 a mom. And it's like either you're too strict with 0:04:54.360 --> 0:04:57.279 your children or you're not strict enough. Right, there's no like, 0:04:57.320 --> 0:05:00.320 no one can just be good enough. It's either you're 0:05:00.360 --> 0:05:03.760 being too restrictive and an almond mom now is the term, right, 0:05:04.240 --> 0:05:06.240 or you're letting your kids have whatever you want, And 0:05:06.279 --> 0:05:07.880 what's wrong with you? How could you put that in 0:05:07.960 --> 0:05:10.120 their body? How are responsible of you. So it's a 0:05:10.160 --> 0:05:14.039 really difficult, you know, dichotomous world that we live in with. 0:05:14.400 --> 0:05:17.479 Diet well, and I think it's something too where we 0:05:17.520 --> 0:05:20.320 had parent teacher conferences this past week and my kind 0:05:20.320 --> 0:05:23.400 of philosophy now is this where it's you know, when 0:05:23.440 --> 0:05:26.760 they have their games at their sports, you know, you're 0:05:26.760 --> 0:05:28.320 going to see the goldfish, You're going to see some 0:05:28.320 --> 0:05:30.040 of the snacks that we don't have in our house, right, 0:05:30.040 --> 0:05:31.760 And so a lot of times they're like, Mommy, why 0:05:31.800 --> 0:05:33.719 can't we have this? And I'm like, yeah, because that's 0:05:33.760 --> 0:05:35.919 just not but you can have this now, just know 0:05:35.960 --> 0:05:37.920 it's not coming into our house. So I've kind of 0:05:38.240 --> 0:05:40.880 and then at the parent teacher conferences, the teacher was like, 0:05:41.400 --> 0:05:43.320 oh my goodness. You know, he just gets so many 0:05:43.320 --> 0:05:47.839 skittles for being so good. And I'm like, okay, it's funny. 0:05:47.880 --> 0:05:50.359 They don't ask, right, Like they just give the children 0:05:50.400 --> 0:05:53.039 without asking the parents. It's okay, but that's something I 0:05:53.080 --> 0:05:54.840 noticed and we might say, oh, yeah, it's fine, but 0:05:54.880 --> 0:05:55.960 it's just weird not to be asked. 0:05:56.040 --> 0:05:57.760 Yeah, right, I know. And she's like, I know that's 0:05:57.760 --> 0:05:59.520 probably not good. I was like, well, again, we don't 0:05:59.520 --> 0:06:01.640 have them in a house. But I'm also not going 0:06:01.680 --> 0:06:03.680 to be like, you know, Jac, you can't have like 0:06:03.680 --> 0:06:05.719 I don't want to be that but much because I'm 0:06:05.720 --> 0:06:08.200 like I do want balance. I'm like, I know they're 0:06:08.200 --> 0:06:09.599 going to get outside of the house, so let me 0:06:09.600 --> 0:06:11.479 at least control what I can get inside the house, 0:06:11.560 --> 0:06:14.560 you know for sure. And you know, also trying to 0:06:14.560 --> 0:06:16.400 be like pleased to the ex husband, like can we 0:06:16.600 --> 0:06:19.920 can we be aligned on some of these like and stuff. 0:06:19.960 --> 0:06:21.159 It's really really tough. 0:06:21.320 --> 0:06:24.520 Consistent messaging is hard, like you said, when our children 0:06:24.560 --> 0:06:27.080 are in so many different environments, with so many different 0:06:27.120 --> 0:06:30.920 authority figures, it's hard to have that clear, consistent message. 0:06:31.000 --> 0:06:32.680 But I would say at. 0:06:32.560 --> 0:06:35.599 The very least, if they're getting it from one person, 0:06:36.040 --> 0:06:38.440 you know, one solid person most of the time, then 0:06:38.440 --> 0:06:40.840 it will still have that impact and you know, hopefully 0:06:40.839 --> 0:06:42.280 they'll take it with them wherever they are. 0:06:42.480 --> 0:06:43.680 And what you're doing is also good. 0:06:43.680 --> 0:06:45.840 You're not saying it's off limits because you know if 0:06:45.839 --> 0:06:48.080 you did, they would go to their friend's house and 0:06:48.120 --> 0:06:50.800 they would then eat it anyway. And because we've said 0:06:50.800 --> 0:06:52.560 it's off limits are bad, they're. 0:06:52.320 --> 0:06:53.320 Going to want it even more. 0:06:53.520 --> 0:06:55.400 Yeah, And I usually try to say, I'm curious like 0:06:55.760 --> 0:06:58.080 the wording, because usually I just say it's not the 0:06:58.120 --> 0:06:59.840 healthy choice. But I don't even know if if you're 0:06:59.880 --> 0:07:01.560 like to say healthy now, like I don't know what 0:07:01.720 --> 0:07:06.680 is like. It's just I'm like, I don't even know, 0:07:07.000 --> 0:07:08.200 like say this to my own child. 0:07:08.320 --> 0:07:10.680 I like to use the word, I think nutritious. 0:07:10.920 --> 0:07:13.120 Nutritious, Okay, that's the new word to use. 0:07:13.800 --> 0:07:14.800 That's okay to use. 0:07:15.200 --> 0:07:17.840 I think you know, this will give you more energy 0:07:18.080 --> 0:07:22.080 or better energy is good with children. So that's kind 0:07:22.080 --> 0:07:23.920 of the way that I phrase it. 0:07:23.960 --> 0:07:24.760 But to each its own. 0:07:24.800 --> 0:07:27.160 I never would come into anyone, even as a dietician. 0:07:27.680 --> 0:07:29.640 I would never say like, this is the best way 0:07:29.640 --> 0:07:31.520 to do it and this is how you should do it, 0:07:31.560 --> 0:07:33.520 because I just don't think that helps. And I think 0:07:33.520 --> 0:07:36.160 that's bs. I think we all have our different dynamics 0:07:36.920 --> 0:07:40.360 as parents, as adults, as kids, and I just think 0:07:40.960 --> 0:07:42.720 it's your choice, it's your house, it's your choice. But 0:07:42.800 --> 0:07:45.040 I certainly can give suggestions for that, and that's the 0:07:45.040 --> 0:07:45.640 way that I do it. 0:07:45.720 --> 0:07:47.920 Yeah, right, And I think too, it's I was just 0:07:47.960 --> 0:07:51.720 having I was just at my uh. I don't even 0:07:51.760 --> 0:07:55.840 know kind of doctors they are. They're it's invigorate health. 0:07:55.840 --> 0:07:57.840 But it's just when she does like my panel like 0:07:57.880 --> 0:08:01.000 blood panic, functional a doctor, integration doctor, Yeah, I integrat 0:08:01.040 --> 0:08:03.040 with Yeah. And we were kind of going because I 0:08:03.080 --> 0:08:05.720 had no idea that I had this thing called like EBV, 0:08:06.000 --> 0:08:08.360 and so it was flaring up and it was super high, 0:08:08.400 --> 0:08:10.080 and so we were kind of just talking about it. 0:08:10.160 --> 0:08:11.960 But then it led me into the kid talk where 0:08:12.040 --> 0:08:16.080 my daughter was diagnosed with dyslexia, And for me, I'm like, okay, 0:08:16.200 --> 0:08:18.160 so my verse is right, what are the foods that 0:08:18.200 --> 0:08:20.120 can help with this? What are some things that you 0:08:20.160 --> 0:08:23.640 know can be helpful or things you know? So again, 0:08:23.760 --> 0:08:25.680 it just seems to always go back to food. So 0:08:26.240 --> 0:08:29.200 I would say what is the or I'll ask like 0:08:29.240 --> 0:08:32.199 what is what are the foods that you think are 0:08:32.520 --> 0:08:36.480 the best for your body, just in for your overall health. 0:08:37.200 --> 0:08:42.079 Sure, So I wouldn't say there's one specific food or 0:08:42.160 --> 0:08:45.480 one group of food even that's the best for our body, 0:08:45.480 --> 0:08:47.880 because the reality is we are all very individual and 0:08:47.880 --> 0:08:50.240 we have to respect that bio individuality. 0:08:50.440 --> 0:08:52.559 But I would say, if I could sum. 0:08:52.320 --> 0:08:55.400 It up and keep it simple, all of our calories 0:08:55.440 --> 0:08:58.319 are coming from three places carbs, proteins, and that's that's it. 0:08:58.480 --> 0:09:01.280 Anything that you're eating, anything that has a calorie in it, 0:09:01.280 --> 0:09:04.680 it's going to have a combination or maybe one of 0:09:04.720 --> 0:09:07.000 the three or two of the three carb, protein, and fat. 0:09:07.040 --> 0:09:08.960 So when we look at it that way, what we 0:09:09.040 --> 0:09:13.280 want to be looking for is higher fiber carps, lean 0:09:13.360 --> 0:09:17.560 and plant proteins, and anti inflammatory fats. So now we 0:09:17.679 --> 0:09:20.120 have this wider umbrella, and then you can kind of 0:09:20.120 --> 0:09:23.800 take it down from there and start to look at 0:09:23.840 --> 0:09:27.240 the groups of foods that are high fiber carps. So 0:09:27.280 --> 0:09:32.480 that's fruits, vegetables, beans, whole grains, things like that that 0:09:32.559 --> 0:09:34.760 are giving our body fiber that are good for our 0:09:34.800 --> 0:09:36.840 gut health. And we know a lot of people gut 0:09:36.840 --> 0:09:39.199 health is a very big topic right now, and a 0:09:39.240 --> 0:09:40.800 lot of the reason is because we see that it's the. 0:09:40.800 --> 0:09:41.600 Center of our body. 0:09:41.800 --> 0:09:45.160 It's connected to all these different pathways anything from metabolism 0:09:45.520 --> 0:09:49.160 to immune health to mental health. So it's just these 0:09:49.200 --> 0:09:53.240 branches are so strong and prominent that we're just focusing 0:09:53.240 --> 0:09:56.440 on more than ever as healthcare industry, but especially as 0:09:56.440 --> 0:09:59.960 dieticians and nutritionists. So fiber, a lot of people spend 0:10:00.040 --> 0:10:03.280 so much money and time with probiotics and Probiotics are 0:10:03.280 --> 0:10:05.960 great because it's the good bacteria that we want in 0:10:06.000 --> 0:10:09.400 our intestines. We want them to be diverse, we want 0:10:09.400 --> 0:10:12.080 them to proliferate and continue to grow and multiply. But 0:10:12.480 --> 0:10:15.880 taking supplements and eating probiotic foods, we're not sure how 0:10:15.960 --> 0:10:18.520 much that does for our body. Because our stomach is 0:10:18.640 --> 0:10:20.719 very acidic. It's going to destroy most of what you're 0:10:20.760 --> 0:10:24.560 putting in your mouth. And they're just not regulated right. 0:10:24.600 --> 0:10:26.720 Supplements are not regulated. We don't know what you're getting 0:10:26.720 --> 0:10:28.800 in there. They can pretty much slap anything on there 0:10:28.880 --> 0:10:30.720 and say they can put sugar in a pill and 0:10:30.760 --> 0:10:33.400 tell you it's going to cure you know, cancer. That's 0:10:33.400 --> 0:10:37.720 how poorly regulated this supplement industry is. So fiber instead 0:10:37.760 --> 0:10:40.000 is looking at it from a ground up approach. It's 0:10:40.400 --> 0:10:44.840 basically getting right to the source of what's going to 0:10:44.880 --> 0:10:50.439 feed our good bacteria, regulate digestion, keep it running smoothly. 0:10:50.760 --> 0:10:54.160 And it also helps with blood sugar support, so keeping 0:10:54.200 --> 0:10:57.080 our blood sugar stable, which can also help with hormonal harmony. 0:10:57.480 --> 0:10:58.599 So there's so many. 0:10:58.360 --> 0:11:02.640 Things that just high fiber diet alone can do that 0:11:02.840 --> 0:11:05.400 it's always going to be the biggest recommendation from any 0:11:05.440 --> 0:11:09.280 dietician is eat more fiber, and mostly because Americans just 0:11:09.320 --> 0:11:10.320 don't consume enough. 0:11:10.800 --> 0:11:12.439 So that's number one. 0:11:12.559 --> 0:11:16.680 Number two is the lean plant proteins is also equally important, 0:11:16.720 --> 0:11:20.880 and I find it more challenging with some of my 0:11:21.200 --> 0:11:24.160 female clients and just people who are busy, because it 0:11:24.200 --> 0:11:29.199 takes time to prepare and buy good quality protein sources. 0:11:29.240 --> 0:11:31.880 It just does, and that for that reason, I often 0:11:31.920 --> 0:11:33.640 recommend protein bars, protein shakes. 0:11:33.679 --> 0:11:35.719 There's nothing wrong with those. You do. 0:11:35.840 --> 0:11:37.480 Some are a little better than others, and we can 0:11:37.520 --> 0:11:39.439 get into that if you want. But there's a ton 0:11:39.440 --> 0:11:41.440 of options out there to help fill in the gaps 0:11:41.720 --> 0:11:43.680 to make protein more accessible and for some even more 0:11:43.720 --> 0:11:46.080 affordable because it could be really expensive too getting all 0:11:46.080 --> 0:11:49.199 that protein. And then with fats, people shy away from it. 0:11:49.280 --> 0:11:54.120 But anti inflammatory fats so many benefits, especially important for 0:11:54.160 --> 0:11:57.160 fighting inflammation. And so what are the anti inflammatory fats. 0:11:57.200 --> 0:12:01.120 It's mostly I like to call it the Mediterranean style fats, right, 0:12:01.200 --> 0:12:05.559 so olive oil, extra virgin olive oil, avocado avocado oil, nuts, seeds, 0:12:05.920 --> 0:12:09.000 fish oil, MAGA three. So those are the that's kind 0:12:09.040 --> 0:12:11.920 of the larger I know that wasn't a very specific answer, 0:12:11.920 --> 0:12:16.400 but that's the larger answer that anyone listening this would. 0:12:16.200 --> 0:12:18.400 Apply to because after that it's just individual. 0:12:30.920 --> 0:12:34.480 When I look at things, because I do a lot 0:12:34.520 --> 0:12:37.160 of shopping at whole foods. When it comes to the 0:12:37.200 --> 0:12:40.000 meats and the proteins and then some of my cereals 0:12:40.040 --> 0:12:43.119 and grains, I get there. But when it says organic 0:12:43.520 --> 0:12:47.840 high or it's the organic high ex expressed sunflower oil 0:12:48.200 --> 0:12:51.640 like it, So it's the is that because I also 0:12:51.640 --> 0:12:54.120 heard now sunflower oil isn't good for you? So but 0:12:54.240 --> 0:12:56.800 if it's the high whatever something. If there's like another 0:12:56.840 --> 0:12:59.800 word in between the express sunflower oil in that, is 0:12:59.800 --> 0:13:03.079 that still bad or alia it's like o l EI 0:13:03.240 --> 0:13:05.840 something like yeah olaic yeah, Okay. 0:13:06.080 --> 0:13:09.200 So when it comes to oils, the biggest thing, off 0:13:09.240 --> 0:13:13.640 the bat is how we're using it and the temperature 0:13:13.640 --> 0:13:16.040 we're cooking with it. If we're cooking with it, the 0:13:16.080 --> 0:13:18.000 biggest concern is the smoke point. 0:13:18.160 --> 0:13:18.439 Okay. 0:13:18.480 --> 0:13:21.360 So it depends on what you're using it for, how 0:13:21.400 --> 0:13:25.240 often you're using it, that's going to determine the best 0:13:25.280 --> 0:13:25.959 oil to use. 0:13:26.000 --> 0:13:29.559 So there is no bad oil, right. 0:13:29.640 --> 0:13:32.400 A lot of people like to demonize the canola oil 0:13:32.679 --> 0:13:35.679 and the corn oil and these just oils that are 0:13:35.720 --> 0:13:38.960 more mass produced, that are of course cheaper to you know, 0:13:39.040 --> 0:13:43.040 put in our food supply, cheaper to combai, and they 0:13:43.120 --> 0:13:45.880 can have more omega six, which is also a very 0:13:45.880 --> 0:13:48.599 big topic right now, a little controversial, you know, is 0:13:48.640 --> 0:13:50.880 it really bad for us? Some people believe omega six 0:13:50.960 --> 0:13:53.360 is the worst thing ever as far as inflammation goes. 0:13:54.160 --> 0:13:56.000 Not that we can avoid omega. 0:13:55.640 --> 0:13:58.839 Six, but by eating more omega three, we can have 0:13:59.000 --> 0:14:03.400 a more optimal ratio of three to six that can 0:14:03.440 --> 0:14:04.600 help keep inflammation down. 0:14:04.640 --> 0:14:06.160 So that's the school thought there. 0:14:07.000 --> 0:14:10.560 When it comes to cooking, I usually just recommend especially 0:14:10.679 --> 0:14:15.559 higher heat cooking, so this could be even roasting vegetables. 0:14:15.559 --> 0:14:17.800 If you're going to turn the oven over four hundred 0:14:17.800 --> 0:14:20.480 degrees fahrenheit. I usually stop at four hundred myself, but 0:14:20.560 --> 0:14:22.240 some people like to turn it higher or using an 0:14:22.240 --> 0:14:25.680 air fryer. Then I would recommend avocado oil. It's just 0:14:25.720 --> 0:14:28.000 a higher smoke point. You can also use coconut oil, 0:14:28.000 --> 0:14:29.840 but coconut oil is gonna taste funny and a lot 0:14:29.880 --> 0:14:31.200 of foods I don't really like to use it, And 0:14:31.240 --> 0:14:33.400 also it has saturate fat. So for people that have 0:14:33.600 --> 0:14:36.640 high cholesterol yourself to be careful of coconut oil, even 0:14:36.640 --> 0:14:39.400 though it's considered a very healthy oil for a lot 0:14:39.400 --> 0:14:44.320 of reasons. It's anti viral, anti microbial, so I would 0:14:44.400 --> 0:14:46.680 use more avocado oil. Extra virgin olive oil is still 0:14:46.720 --> 0:14:48.760 the king of the plant oils. It's still the king. 0:14:48.840 --> 0:14:51.440 It rains supreme the extra virgin olive oil, and an 0:14:51.440 --> 0:14:54.320 extra virgin just means that it's more pure and clean, 0:14:54.440 --> 0:14:58.640 whereas regular oil olive oil can be you know, denatured 0:14:58.680 --> 0:15:00.720 and adult. You know, it could just have more I 0:15:00.720 --> 0:15:02.200 don't like to use our contaminants, but it can have 0:15:02.240 --> 0:15:03.760 a little bit more cooking contaminants in it. 0:15:03.880 --> 0:15:05.360 You're not getting the pure olive oil. 0:15:05.520 --> 0:15:07.600 So extra version olive oil I would use for lower 0:15:07.640 --> 0:15:11.400 heat cooking, sauteg salad dressings. You can also use flax oil. 0:15:11.520 --> 0:15:13.520 You're not gonna cook with flax oil. You're gonna you 0:15:13.520 --> 0:15:16.240 could put that in your salad dressings though. So it's 0:15:16.320 --> 0:15:19.080 just it depends. And I always joke, I'm like, if 0:15:19.120 --> 0:15:21.320 you ask me a nutrition question, I'm gonna tell you 0:15:21.360 --> 0:15:21.960 it depends. 0:15:22.440 --> 0:15:23.600 But that's just the reality. 0:15:23.680 --> 0:15:26.960 Like, so I wouldn't say sunflower oil and safflower any 0:15:26.960 --> 0:15:27.680 of those are bad. 0:15:28.400 --> 0:15:30.480 It just depends how you're using it. You want to 0:15:30.680 --> 0:15:32.080 make sure that if you're. 0:15:31.920 --> 0:15:35.480 Cooking with it and you see that it's smoking, that 0:15:35.760 --> 0:15:37.800 you realize, like you recognize, Okay, I took it a 0:15:37.840 --> 0:15:40.520 little too far. I cooked too long or too high 0:15:40.560 --> 0:15:43.160 of a temperature, and that's where it's We want to 0:15:43.200 --> 0:15:47.240 be careful because of the it can become carcinogenic cancer causing. 0:15:47.480 --> 0:15:51.280 Yeah, what is one of your least favorite diet fads 0:15:51.320 --> 0:15:51.760 out there? 0:15:52.880 --> 0:15:53.240 Oof? 0:15:53.440 --> 0:15:56.680 You know, I'm really not a fan of Some of 0:15:56.720 --> 0:15:59.760 the biggest ones are still still going strong, which is 0:15:59.800 --> 0:16:04.200 the Keto. I'm really not a fan of the Keto diet. 0:16:04.360 --> 0:16:08.120 I think it glorifies and promotes, you know, eating a 0:16:08.120 --> 0:16:10.920 lot of fatty meats, which is okay in moderation, but 0:16:11.040 --> 0:16:13.560 to the extent that Keto promotes it, I just don't 0:16:13.720 --> 0:16:15.440 like it. I don't think it's balanced. I think it's 0:16:15.520 --> 0:16:18.880 very low fiber, which I mentioned is very important. I 0:16:18.920 --> 0:16:20.520 don't love intermittent fasting. 0:16:20.680 --> 0:16:22.080 I don't especially for my. 0:16:23.120 --> 0:16:28.560 Female clients who are in those reproductive years let's say adults, 0:16:28.680 --> 0:16:31.520 you know, between the age of eighteen and basically forty five, 0:16:31.920 --> 0:16:35.200 when we're still menstruating and we still have cycles our 0:16:35.200 --> 0:16:38.240 bodies are so sensitive. We don't realize how sensitive we are. 0:16:38.680 --> 0:16:41.720 Every month, just if you have a normal period, which 0:16:41.760 --> 0:16:44.480 not everyone does, but if you have a normal cycle, 0:16:45.200 --> 0:16:47.400 that just in a month, we can go through so 0:16:47.480 --> 0:16:51.800 many different changes. And I love that whole area of 0:16:51.840 --> 0:16:55.920 looking at women's hormones. And I'm a very big believer 0:16:56.000 --> 0:16:58.600 that a lot of the issues we complain about as women, 0:16:58.960 --> 0:17:03.480 especially postparts them, have so much to do with hormone fluctuations, 0:17:04.440 --> 0:17:09.240 and getting that figured out is really key for everything 0:17:09.280 --> 0:17:14.080 from again weight management, to mental health, to immune support 0:17:14.240 --> 0:17:16.280 to gut health. So I just think there's so many 0:17:16.400 --> 0:17:21.840 links there as well. But that's probably not my favorite 0:17:21.840 --> 0:17:25.480 because then a lot of people, especially people who don't 0:17:25.520 --> 0:17:27.959 like eating breakfast, they're like, oh, I never liked eating breakfast, 0:17:28.040 --> 0:17:30.320 so I'll just call it intermittent fasting and I'll skip breakfast. 0:17:30.840 --> 0:17:34.200 But then they end up often eating more later in 0:17:34.240 --> 0:17:38.040 the day. Those are my clients who snack more, struggle 0:17:38.080 --> 0:17:42.480 more with portions, struggle more with digestion. Maybe they're more 0:17:42.520 --> 0:17:46.520 constipated because their body isn't getting a regular intake of 0:17:47.040 --> 0:17:50.800 food to push things through their body, and constipation isn't 0:17:50.800 --> 0:17:52.600 good for a lot of reasons. Again, a full other 0:17:52.640 --> 0:17:54.000 topic for a whole other day. But that's a whole 0:17:54.000 --> 0:17:56.359 other thing you have to be aware of and a 0:17:56.359 --> 0:17:59.199 lot of people struggle with. So those are probably my 0:17:59.280 --> 0:18:02.200 two least favorite, and it's it's probably also because of 0:18:02.320 --> 0:18:04.200 the most popular, and people ask me about it all. 0:18:04.119 --> 0:18:06.119 The time and they're just tempted. They're tempted to go 0:18:06.200 --> 0:18:06.920 down that route. 0:18:07.040 --> 0:18:09.800 It's tough because there's so when you see all the fads, 0:18:09.840 --> 0:18:12.000 they're like, okay, like the internet fasting. I'm like, all right, 0:18:12.000 --> 0:18:14.640 I'm gonna I'm gonna try this, you know, And I 0:18:14.680 --> 0:18:18.600 thought I felt good. But also during that kind of 0:18:18.600 --> 0:18:20.520 doing the blood work, I found out it was hypoglycemic. 0:18:20.640 --> 0:18:22.879 So I'm like, I can't not have something. 0:18:23.080 --> 0:18:25.040 And if you work out in the morning, it's not 0:18:25.119 --> 0:18:25.760 good for you. 0:18:26.080 --> 0:18:30.199 So yes, right, so what so yeah, what do I do? 0:18:30.240 --> 0:18:31.760 Because wait, you just said don't work out in the morning, 0:18:31.800 --> 0:18:33.600 because that's all the only time I work out. 0:18:33.960 --> 0:18:36.000 No, no, no, So I was saying, and you can work 0:18:36.000 --> 0:18:37.720 out whenever, whenever you have energy. 0:18:37.800 --> 0:18:39.080 I usually work out the day at the time of 0:18:39.119 --> 0:18:40.320 the day you have the most energy. 0:18:40.600 --> 0:18:43.000 I was saying, if you're intermittent fasting and you're doing 0:18:43.040 --> 0:18:45.600 the sixteen eight where you only eat between out eight hours, 0:18:45.640 --> 0:18:48.240 which is the most popular twelve to eight pm, you're 0:18:48.280 --> 0:18:51.040