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Speaker 1: You're listening to I Choose Me with Jenny Garth. Hi, everyone,

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Speaker 1: welcome to I Choose Me. This podcast is all about

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Speaker 1: the choices we make and where they lead us. And

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Speaker 1: one of the most important choices we make every day

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Speaker 1: is the food we choose to put in our bodies.

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Speaker 1: People are always asking me, what do I eat, When

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Speaker 1: do I eat? All of the questions. Healthy eating has

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Speaker 1: just become a way of life for me, but I

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Speaker 1: also know it can be overwhelming sometimes and confusing with

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Speaker 1: all the different things that we have available to us,

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Speaker 1: all the different things that we see on the social

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Speaker 1: media and the TV. Everybody, it seems, is giving us

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Speaker 1: their tips and their hacks, and it can be a lot.

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Speaker 1: I like to keep things simple, stick with the experts,

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Speaker 1: and hear straight from the source. So my guest today

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Speaker 1: is the nutrition and healthy lifestyle expert for the Today Show.

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Speaker 1: She is a number one New York Times bestselling author

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Speaker 1: known for making the most delicious and nutritious recipes, and

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Speaker 1: she's part of my QVC sisterhood from the Q fifty.

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Speaker 1: Please welcome Joy Bouer to the I Choose Me Podcast. Okay, Joy,

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Speaker 1: we just met, but I feel like I've known you

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Speaker 1: forever because I watch you on the Today Show. You're

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Speaker 1: my nutritionist guru.

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Speaker 2: You're making my heart pitter patter. Okay, So I have

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Speaker 2: watched you forever and it was like super cool for

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Speaker 2: me to be able to meet you at the event.

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Speaker 2: I think you knew that, right. Did I lunge at you?

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Speaker 1: You didn't lunge at me anymore than I lunged at you.

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Speaker 1: So we're good. I'm so happy to have you on

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Speaker 1: the pod today because there are so many questions that

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Speaker 1: I have for you personally and just from our audience.

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Speaker 1: Things people need to know, should know, things I just

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Speaker 1: want to know, burning questions. So I'm just going to

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Speaker 1: jump right into it. If that's okay, great, I would

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Speaker 1: love it. Okay. Well, before we get to the questions,

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Speaker 1: I do want to ask you, how did you become

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Speaker 1: a nutritionist? Was this something that you loved since you

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Speaker 1: were a little girl? Was this a driving desire for you?

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Speaker 1: Did you fall into it? What happened?

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Speaker 2: You know what? A little bit of all of that.

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Speaker 2: So I was sort of born with this passion for

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Speaker 2: all things under the health umbrella. I was a huge athlete.

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Speaker 2: I loved every single sport that there was but by

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Speaker 2: the time I was in middle school, I was a

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Speaker 2: competitive gymnast, and so, like all serious athletes, sort of

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Speaker 2: the food piece when hand in hand with the athleticism,

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Speaker 2: and so I was always, you know, sort of researching

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Speaker 2: and trying to figure out how to optimize my performance

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Speaker 2: by eating better, making great, big messes in my mom's kitchen.

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Speaker 2: Even though I called the masterpieces, truly they were message.

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Speaker 2: She would validate that. And then as I got older,

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Speaker 2: I decided that I wanted to actually go into medicine.

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Speaker 2: So I was pre med in college. I majored in

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Speaker 2: biochemistry and kinesiology, and I thought I was going to

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Speaker 2: become a pediatrician. And when I graduated from college, and

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Speaker 2: throughout that whole entire time, I was fascinated with nutrition.

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Speaker 2: It was more of a hobby for me, and that

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Speaker 2: point the sports was as well. And so when I graduated,

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Speaker 2: I took a sabbatical from going to medical school and

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Speaker 2: I got a graduate degree in clinical nutrition at NYU.

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Speaker 2: And it was one of those moments we've all had them.

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Speaker 2: All the moons lined up, the light bulb sort of

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Speaker 2: went off. It was just my very first nutrition one

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Speaker 2: oh one, and I thought, oh my goodness, like this

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Speaker 2: could actually be a career. I love food. I was

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Speaker 2: always a huge foodie. I grew up in a foody household.

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Speaker 2: We loved textures and flavors and ethnic cuisine and combinations.

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Speaker 2: I love playing with food. I have the gift of gab.

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Speaker 2: I love working with people, and so like this, this

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Speaker 2: was my path and so for many years. I think

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Speaker 2: a lot of people know me from television, But ironically,

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Speaker 2: the entire first half of my career was in academics.

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Speaker 2: I was in clinical nutrition, and I loved every single

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Speaker 2: job I ever had.

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Speaker 1: Oh that's such a good story. I love that because

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Speaker 1: that does seem to be such a natural progression from

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Speaker 1: early athletics and knowing that your body runs better when

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Speaker 1: you take better care of it and when you eat better,

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Speaker 1: and then just growing that into this passion. It's such

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Speaker 1: a good good story.

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Speaker 2: But truth be told, Jenny, the earlier days, when I

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Speaker 2: was doing my own nutrition research in middle school, in

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Speaker 2: way before the Internet, my nutrition wasn't necessarily.

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Speaker 1: I mean, what did we do before the internet.

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Speaker 2: Oh my gosh. I allotted things like mayonnaise, lad and

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Speaker 2: coleslaw as my vegetables, and my complex carbohydrates were buttery

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Speaker 2: ritz crackers. I mean, it was a mess. It was

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Speaker 2: a mess, but the interest and the passion was there.

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Speaker 1: It's so true. We learn so much from the internet now.

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Speaker 1: You know, if you start to follow nutritional feeds or

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Speaker 1: healthy feeds, people that are putting really great positive content

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Speaker 1: out there, you just start to get inundated with new

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Speaker 1: recipes and new hacks and all the things that I mean,

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Speaker 1: actually way more than we can even process. Sometimes it's

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Speaker 1: just too much and you're like, now, I really don't

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Speaker 1: know what to eat because there's too many ideas in

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Speaker 1: my head.

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Speaker 2: Right and a lot of the information can be conflicting.

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Speaker 2: So you know, it sort of goes back to being

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Speaker 2: your own best friend and your own cheerleader and your

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Speaker 2: own supporter, and like really listening to your own body.

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Speaker 2: Because I think one of the things that I say

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Speaker 2: over and over again, there's no one size fits all plan.

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Speaker 2: There's hundreds of ways to get to the finish line.

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Speaker 2: And I think each of us we are unique. We

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Speaker 2: have our own eating styles and sensitivities and food preferences,

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Speaker 2: and we just have to figure it out. And that's

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Speaker 2: part of the adventure.

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Speaker 1: How did you become the force that you are on NBC.

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Speaker 2: Wow, so TV was completely an accident. I was the

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Speaker 2: director of Nutrition for pediatric Cardiology at Mount Sion and

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Speaker 2: Medical Center, and I absolutely love my job. And part

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Speaker 2: of my job I was in house. I worked in

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Speaker 2: critical care, I worked in the transplant unit, I worked

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Speaker 2: without patient, you know, all sorts of scenarios. But I

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Speaker 2: also wrote this grant and I went out into underserved

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Speaker 2: areas Harlem and East Harlem, and in a sense, I

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Speaker 2: tried to break the chain. I worked with communities that

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Speaker 2: were at high risk for obesity and heart disease, type

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Speaker 2: two diabetes, and really teaching kindergarten through twelfth grade how

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Speaker 2: to eat better, how to exercise more, how to practice

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Speaker 2: healthier lifestyles. Loved my jobs. You know, I think I'm

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Speaker 2: getting the goosebumps right now thinking.

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Speaker 1: I have them. I have the goosebumps just hearing your

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Speaker 1: amazing story and like, I'm so inspired by all this

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Speaker 1: amazing work that you've done, and like how many people

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Speaker 1: you have helped. Just wow, You're wow.

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Speaker 2: Oh, thank you, thank you. I never take it for granted.

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Speaker 2: I just I love my job so much. But that's me.

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Speaker 2: I mean, there are so many different people in different

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Speaker 2: fields that love their jobs as well. And look at you.

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Speaker 2: I mean, you entertained us in such a huge way

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Speaker 2: and brought so much joy into our homes. So I

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Speaker 2: could say exactly the same thing to you, but they

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Speaker 2: so there I was. I was doing my thing, and

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Speaker 2: along the way, I started to write articles for magazines,

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Speaker 2: and then I got a book deal. And so when

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Speaker 2: the book came out, it was at a very interesting time.

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Speaker 2: It was in the late nineteen nineties and people were

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Speaker 2: starting to really take food seriously. Not just in the

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Speaker 2: way that the less you eat, the more weight you

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Speaker 2: could lose. It was more about eating the right foods

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Speaker 2: and the right combinations can increase your energy and enable

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Speaker 2: you to think more clearly, and lower your cholesterol and

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Speaker 2: level out your blood sugar and regulate your mood. Like

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Speaker 2: all of these things that we now know is you know,

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Speaker 2: like everyday thoughts. But at the time it was new

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Speaker 2: and it was exciting. So the book did really well,

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Speaker 2: and then all of a sudden it landed on the

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Speaker 2: desks of a lot of producers, and then producers started

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Speaker 2: calling me in to do things on TV. And I'm

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Speaker 2: not like you. The first television episode I ever did,

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Speaker 2: I thought I was gonna throw up a food display.

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Speaker 1: Oh my gosh.

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Speaker 2: Part was racing a million miles a minute. I was

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Speaker 2: a nervous wreck. And it was on the view. So

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Speaker 2: there were four hosts and I was on with two couples,

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Speaker 2: so I maybe had a line or two to say,

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Speaker 2: but this was at my wheelhouse.

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Speaker 1: It takes time to get comfortable in front of the camera.

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Speaker 1: It does for me if I haven't done it in

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Speaker 1: a while. It's like riding a bike. It comes back

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Speaker 1: to you, but it does take that initial period of thinking, oh,

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Speaker 1: this is going terribly.

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Speaker 2: Yeah, no it yeah. It took me a lot to

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Speaker 2: get my sea legs. I can hardly believe I'm saying this,

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Speaker 2: but I have been the nutrition and health expert on

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Speaker 2: the Today Show now for seventeen years. Wow, oh I am.

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Speaker 1: That's incredible though, And the reason is because you are

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Speaker 1: so personable and you really do break it down into

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Speaker 1: simple terms for people and give us so many healthy

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Speaker 1: ideas and options that we can use in our lives.

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Speaker 1: Like what the information that you give us is so digestible,

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Speaker 1: no pun intended.

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Speaker 2: I love that.

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Speaker 1: Things change all the time when it comes to food

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Speaker 1: and nutrition. I mean when I was younger and in school,

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Speaker 1: and I mean everybody probably They give us the food pyramid, right, right,

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Speaker 1: and that's how we learned that's what we were supposed

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Speaker 1: to eat. And has that changed? Has the discussion around

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Speaker 1: that food pyramid changed? Have the things on the food

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Speaker 1: pyramid changed?

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Speaker 2: Oh? I sure hope. So I think, well, the short

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Speaker 2: answer to that is absolutely. And I just think the

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Speaker 2: common sense way that people who aspire to be healthy

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Speaker 2: and who are you know, radical health nuts eat very

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Speaker 2: very differently from the original food pyramid. I think we

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Speaker 2: eat far less carbs now. The carbs that we do

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Speaker 2: eat are slower burn, higher quality carbs, whole grains, you know,

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Speaker 2: things like that. And also I think that we're much

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Speaker 2: more thoughtful over our proteins. Plant proteins is explosive right now.

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Speaker 2: That has a huge place within all of the proteins.

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Speaker 2: People are diversifying their proteins now. Are also very environmentally mindful,

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Speaker 2: so you know, we put a lot of thought into

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Speaker 2: how we could reduce our carbon footprint as well, and

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Speaker 2: that plays a part on it. I think that some

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Speaker 2: of the things that we used to know, like the

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Speaker 2: saturated fats, even though I know there's different camps of

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Speaker 2: thought the saturated fats will still be connected with an

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Speaker 2: elevated risk of heart disease, and we do want to

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Speaker 2: reduce those. Even though the oils and sweets that we

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Speaker 2: used to you know, once think we're okay, are now moderated,

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Speaker 2: we're limited that much more, and a lot of the

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Speaker 2: oils have switched in. Olive oil and avocado oil to me,

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Speaker 2: are sort of the holy grail.

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Speaker 1: Right me too. It used to be vegetable oil and

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Speaker 1: then oil, and so those things are off the table now.

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Speaker 1: We're not supposed to eat vegetable oil or kennel oil

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Speaker 1: or one I just heard about yesterday, rape seed oil.

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Speaker 2: Well, and I think that it's not necessarily that we

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Speaker 2: need to totally avoid them, but they don't have the

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Speaker 2: health perks or the benefits that we know we get

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Speaker 2: from an extra virgin olive oil or a pure avocado oil.

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Speaker 1: Does it need to be extra virgin?

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Speaker 2: So extra virgin will have a more powerful array of antioxidants,

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Speaker 2: but regular olive oil still has the mono unsaturated heart

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Speaker 2: friendly fats. So what I usually will say to people is,

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Speaker 2: if you're going to buy a really expensive bottle of

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Speaker 2: olive oil, that's an extra virgin olive oil. I would

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Speaker 2: probably save it for cold preps when you're really going

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Speaker 2: to enjoy the powerful taste and you're not going to

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Speaker 2: destroy any of the slightly heat sensitive antioxidant load that

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Speaker 2: you're paying for in this extra virgin. But that being said,

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Speaker 2: what we are finding out now, if you would have

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Speaker 2: asked me this question two three years ago, I would

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Speaker 2: have said to you, like, all of the antioxidants within

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Speaker 2: the extra virgin or heat sensitive, a lot of them

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Speaker 2: are not and their heat resistance, and so you still

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Speaker 2: can cook with extra virgin olive oil. But sometimes again,

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Speaker 2: if you're paying a top dollar for it, it's not

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Speaker 2: really worth it. I would say save it for salad

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Speaker 2: dressings and drizzling on hummus and things like that where

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Speaker 2: you're really going to enjoy it. But extra virgin and

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Speaker 2: regular olive oil all great. And avocado oil, the new

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Speaker 2: kid on the block, is interesting because we don't have

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Speaker 2: a lot of research on it, but it has When

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Speaker 2: we look at the lipid composition, it is so during

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Speaker 2: similar to extra virgin and regular olive oil that I'm

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Speaker 2: so confident that whatever we wind up moving forward in

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Speaker 2: terms of studies, we're going to find the same enhancing

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Speaker 2: hard health, reducing and easing inflammation. And the nice thing

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Speaker 2: about avocado oil is that it has a higher smoke

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Speaker 2: point and it's also neutral tasting. So whereas back in

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Speaker 2: the day we used to say, use canola oil for

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Speaker 2: all your baked goods because it doesn't have a taste

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Speaker 2: unless you're making olive oil cake. With all of oil cake,

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Speaker 2: you would want that olive oily flavor, but not necessarily

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Speaker 2: with your chocolate chip cookies or your other things. So

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Speaker 2: avocado oil is great for any time that either you're

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Speaker 2: going to use a super super high heat for prolonged

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Speaker 2: periods of time because it's not going to go rancid,

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Speaker 2: or if you want something that is not going to

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Speaker 2: affect the flavor of your creation.

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Speaker 1: That is such good news for me. I love avocado oil.

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Speaker 1: I basically that's my oil now perfect. I heard though

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Speaker 1: that there are certain brands which we probably shouldn't go into,

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Speaker 1: but I've heard that there are some avocado oils that

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Speaker 1: are better than other ones.

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Speaker 2: Yeah, because there are brands out there that it's kind

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Speaker 2: of fraudulent, and we're going to get better at this

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Speaker 2: because avocado oil is becoming more mainstream. So we're becoming

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Speaker 2: smarter consumers. There are brands that do blends and they'll

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Speaker 2: be just a little fairy dust dropping of the avocado

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Speaker 2: oil and then they'll have cheaper ves sgetable oil blends

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Speaker 2: that are in it. So it makes you it's not nice,

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Speaker 2: not nice at all. But again my hope is I'm

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Speaker 2: crossing my fingers on my toes that because we're getting smarter,

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Speaker 2: companies will shy against doing that, but doing it a lot.

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Speaker 1: What about coconut oil.

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Speaker 2: So I am not necessarily a fan of coconut oil.

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Speaker 2: I could appreciate the mouth feel that it brings to

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Speaker 2: the table, and I could also appreciate the flavor, and

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Speaker 2: it's very versatile in some instances, more so than the

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Speaker 2: real liquidy oils. The reason I say this is because

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Speaker 2: coconut oil, so we're not talking about refined coconut oil.

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Speaker 2: I'm going to talk about a high quality coconut oil.

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Speaker 2: So coconut oil is mainly saturated fat. And even though

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Speaker 2: we have a lot of studies showing that the type

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Speaker 2: of saturated fat that cocon coconut oil has is I

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Speaker 2: refer to it as lipid neutral. So what that means

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Speaker 2: is even though it falls under the umbrella of the

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Speaker 2: type of fats that raise our bad cholesterol and subsequently

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Speaker 2: can increase heart disease, the type of saturated fat in

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Speaker 2: coconut oil. Some studies show that it's lipid neutral, meaning

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Speaker 2: that even though it has you know, let's call it

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Speaker 2: the somewhat scary fat, it doesn't affect your arteries like

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Speaker 2: let's say, full fat dairy and like the marbled red meats.

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Speaker 2: So it's a little bit different. But the reason why

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Speaker 2: I would never say or recommend from my standpoint to

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Speaker 2: use it as your go to oil is because there

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Speaker 2: are other studies and like the American Heart Association, it's

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Speaker 2: a good it's a good resource to go to to

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Speaker 2: look at how they sort of bucket coconut oil. They

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Speaker 2: show that there are some studies that do have a

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Speaker 2: connection to elevating cholesterol with coconut oil and raising heart

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Speaker 2: disease risks. So I would say it's a great accent oil,

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Speaker 2: but not necessarily soroughly your go to oil like olive

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Speaker 2: and avocado.

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Speaker 1: Okay, good to know. My daughter uses coconut oil when

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Speaker 1: she makes popcorn, and I think, yeah, she enjoys the

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Speaker 1: taste of it, but I'm going to have to try

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Speaker 1: to switch her over to the apocado. Yeah, there are

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Speaker 1: so many conversations around protein, especially protein for women as

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Speaker 1: we age. I have been really researching it a lot

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Speaker 1: lately and learning so much about protein because I don't

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Speaker 1: eat red meat, I don't eat dairy, which is another

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Speaker 1: way to get protein, and so it's been just sort

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Speaker 1: of a process of finding out what I can eat

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Speaker 1: to get all my protein in because I've also learned

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Speaker 1: that we need more protein than I ever even imagined.

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Speaker 1: I heard yesterday it's like zero point four or or

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Speaker 1: all the way to one percentage of protein you need

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Speaker 1: to eat per pound.

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Speaker 2: If you were to ask ten different registered dietitians you positions,

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Speaker 2: you probably would get ten different answers. And I'm fascinated

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Speaker 2: by all the protein research. This is what I will

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Speaker 2: tell you. I will say that one of the easiest

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Speaker 2: reference calculations that you can use is if you take

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Speaker 2: your weight in pounds and you have it, that is

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Speaker 2: the least amount of protein grams you should be eating,

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Speaker 2: and you should be eating it throughout the day, not

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Speaker 2: all in one meal. And the reason being that protein

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Speaker 2: is an amazing nutrient. It helps to level out your

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Speaker 2: blood sugars because it slows down the absorption of carbohydrate,

325
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Speaker 2: and we inevitably eat carbohydrate, even if you're a low

326
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Speaker 2: car person. You're eating vegetables, you're eating fruits. So it

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Speaker 2: helps to level out our blood sugars so we're more

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Speaker 2: even keeled and we feel less frazzled and volatile. It

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Speaker 2: also helps to repair and strengthen every single cell within

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Speaker 2: our body. And it's all of our amino acids, of

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Speaker 2: the amino acids or the building blocks of our protein.

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Speaker 2: So if you take your weight, you divide it in half.

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Speaker 2: That is the number you should have as your starting point,

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Speaker 2: and it doesn't have to be an exact every day.

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Speaker 2: And people are probably thinking, well, how could I even

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Speaker 2: figure out how many grams different things have? And so

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00:19:22,920 --> 00:19:26,080
Speaker 2: you can use some of the free apps or calculators

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Speaker 2: that they have online and just log your food and

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00:19:29,600 --> 00:19:33,080
Speaker 2: be very specific with the amounts that you're eating, and

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00:19:33,119 --> 00:19:38,040
Speaker 2: make sure that you differentiate between cooked and between raw,

341
00:19:38,359 --> 00:19:43,000
Speaker 2: especially for things like quinoa and brown rice and lentils,

342
00:19:43,040 --> 00:19:46,040
Speaker 2: because there'll be different measurements for cooked and for dry

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Speaker 2: and sow and beans. And so if you log your

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Speaker 2: food for three days and then you know what your

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Speaker 2: goal is, and let's say if you weigh one hundred

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Speaker 2: and forty pounds and your goal is seventy grams of

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00:19:58,520 --> 00:20:02,840
Speaker 2: protein per day, you want to really divvy that up.

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Speaker 2: So in the perfect world, but of course we don't

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Speaker 2: live in the perfect world, but it would be something

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Speaker 2: like twenty grams at breakfast, twenty grams at launch, twenty

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00:20:11,800 --> 00:20:14,720
Speaker 2: grams at dinner, and then ten grams with your snacks

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Speaker 2: scattered problem today.

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Speaker 1: Okay, that's so good. That's such a good breakdown.

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Speaker 2: Yeah, and not difficult. You know, you just have and

355
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Speaker 2: for you if you don't eat meat, it might even

356
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Speaker 2: be like a protein smoothie in the morning if you

357
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Speaker 2: add a scoop of a plant based protein powder. You

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Speaker 2: know that generally give you, depending upon what brand, you

359
00:20:33,320 --> 00:20:37,280
Speaker 2: could easily get about twenty grams from that. I am

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00:20:37,320 --> 00:20:42,159
Speaker 2: a huge Greek yogurt lover, so for me in the morning,

361
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Speaker 2: you know, a piece of fruit and some Greek yogurt

362
00:20:44,560 --> 00:20:48,920
Speaker 2: and you know, maybe a handful of chopped nuts on top,

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Speaker 2: and yes, I'd hit my quota as well. So it's

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Speaker 2: not difficult. It's just being in the no knowledge is.

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Speaker 1: Right, absolutely absolutely, that is such a great equation for people,

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Speaker 1: and so to understand basically half your body weight in

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Speaker 1: protein grams per day, right, I love this, Okay. I

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Speaker 1: just heard also that protein should be the primary food

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Speaker 1: that you eat first thing in the morning, the thing

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Speaker 1: that you break your fast with in the mornings.

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Speaker 2: So this is kind of going to go back to

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Speaker 2: your personality and your eating preference. And the reason I'm

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Speaker 2: going to say this is because people are always saying

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Speaker 2: to me, is breakfast really the most important meal of

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Speaker 2: the day, And in my opinion, I think whatever meal

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00:21:34,800 --> 00:21:38,680
Speaker 2: you're eating in that moment is the most important meal

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00:21:38,720 --> 00:21:42,080
Speaker 2: of the day. We have several options while we're eating

378
00:21:42,240 --> 00:21:47,600
Speaker 2: to make really smart food choices, and every eating experience

379
00:21:47,800 --> 00:21:50,199
Speaker 2: is a new opportunity to do better or to do

380
00:21:50,440 --> 00:21:54,320
Speaker 2: as best as you can. Many people are just not

381
00:21:54,720 --> 00:21:57,879
Speaker 2: hungry in the morning, and so if you're not hungry

382
00:21:57,880 --> 00:22:00,720
Speaker 2: in the morning, I would hate somebody to force themself

383
00:22:00,840 --> 00:22:04,760
Speaker 2: to eat because they think that, you know, they're gonna

384
00:22:04,760 --> 00:22:07,760
Speaker 2: crumble if they don't have breakfast. And as long as

385
00:22:07,800 --> 00:22:10,880
Speaker 2: your energy level is still okay, and as long as

386
00:22:10,880 --> 00:22:13,240
Speaker 2: it if you skip breakfast, that doesn't mean that you're

387
00:22:13,560 --> 00:22:15,800
Speaker 2: sort of eating the house at night. When you get home.

388
00:22:15,880 --> 00:22:18,600
Speaker 2: In other words, like your appetite still level, your energy

389
00:22:18,680 --> 00:22:22,240
Speaker 2: levels are level, It's okay to skip breakfast. If you're

390
00:22:22,280 --> 00:22:25,600
Speaker 2: someone who wakes up ravenous. I would say your best

391
00:22:25,640 --> 00:22:30,840
Speaker 2: bet is a balance between some sort of high quality

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00:22:30,880 --> 00:22:36,000
Speaker 2: carbohydrate that offers fiber and protein without a doubt, because again,

393
00:22:36,040 --> 00:22:40,320
Speaker 2: it's all about that blood sugar enus that's going to

394
00:22:40,400 --> 00:22:43,440
Speaker 2: help you power through your morning routine. Yeah.

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Speaker 1: I mean with my kids, I would always say, you

396
00:22:46,000 --> 00:22:48,119
Speaker 1: need to eat something before you go to school. You

397
00:22:48,160 --> 00:22:50,760
Speaker 1: want to fuel your brain if you want to listen,

398
00:22:50,800 --> 00:22:52,679
Speaker 1: and you want to you know, be present in your

399
00:22:52,720 --> 00:22:55,479
Speaker 1: classrooms and get good grades if that's what you're interested in.

400
00:22:55,880 --> 00:22:58,359
Speaker 1: And I was always met with so much resistance about

401
00:22:58,520 --> 00:23:00,440
Speaker 1: eating before they would leave the house.

402
00:23:01,160 --> 00:23:03,359
Speaker 2: And that's a kids thing, And I went listen. I'm

403
00:23:03,359 --> 00:23:06,359
Speaker 2: a nutritionist and I went through that same thing with

404
00:23:06,520 --> 00:23:08,800
Speaker 2: my kids. I have this vision in my head right now,

405
00:23:09,040 --> 00:23:11,520
Speaker 2: like running to the school bus with a bag of

406
00:23:11,600 --> 00:23:12,280
Speaker 2: dry cereal.

407
00:23:15,040 --> 00:23:18,119
Speaker 1: Oh god, Chris didn't anything. I know. I'm always like,

408
00:23:18,200 --> 00:23:20,520
Speaker 1: just have it with you, what if you get hungry,

409
00:23:20,880 --> 00:23:23,000
Speaker 1: just have it in your backpack. And they're so annoyed

410
00:23:23,040 --> 00:23:23,280
Speaker 1: by me.

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00:23:23,920 --> 00:23:27,320
Speaker 2: Yeah, but your strategy was the right strategy, Like, that's

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00:23:27,400 --> 00:23:30,879
Speaker 2: exactly what I did with them as well, you know.

413
00:23:30,920 --> 00:23:32,840
Speaker 2: And I think it's a different reason. With kids. It's

414
00:23:32,840 --> 00:23:35,600
Speaker 2: not necessarily because they're not hungry. It's because they're half

415
00:23:35,640 --> 00:23:38,080
Speaker 2: sleeping still and they wait till the last minute to

416
00:23:38,119 --> 00:23:40,359
Speaker 2: get up and they can't get out of bed and

417
00:23:40,400 --> 00:23:44,000
Speaker 2: they're propty and they're thinking about a pop quiz that

418
00:23:44,040 --> 00:23:47,960
Speaker 2: they have. But I think as adults, there are certain

419
00:23:48,000 --> 00:23:50,040
Speaker 2: people that just are not hungry in the morning. And

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00:23:50,359 --> 00:23:52,159
Speaker 2: I think also a lot of people are into this

421
00:23:52,200 --> 00:23:55,399
Speaker 2: intermittent fasting. And if you have a window of time

422
00:23:55,440 --> 00:23:58,840
Speaker 2: that you're eating, whether it's eight hours or twelve hours,

423
00:23:59,200 --> 00:24:01,520
Speaker 2: you know they're afraid to start eating their breakfast too

424
00:24:01,560 --> 00:24:04,320
Speaker 2: early for fear. Then you know they have to stop

425
00:24:04,359 --> 00:24:08,200
Speaker 2: eating earlier on in the evening. So and in terms

426
00:24:08,200 --> 00:24:10,560
Speaker 2: of intermittent fasting, you know, I think that there's interesting

427
00:24:10,600 --> 00:24:14,639
Speaker 2: science there. I don't do intermittent fasting. I'm not a

428
00:24:14,640 --> 00:24:18,080
Speaker 2: big advocate or proponent of it. I don't push it,

429
00:24:18,480 --> 00:24:21,760
Speaker 2: but it sort of goes back to so many different

430
00:24:21,760 --> 00:24:24,560
Speaker 2: ways for people to be successful, and I love all

431
00:24:24,560 --> 00:24:25,360
Speaker 2: the options.

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00:24:25,600 --> 00:24:35,280
Speaker 1: Yeah, I love that too. For me personally, I eat

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00:24:35,320 --> 00:24:39,000
Speaker 1: when I'm hungry, and I know by I can regulate

434
00:24:39,080 --> 00:24:44,720
Speaker 1: my hunger level by eating different foods. Certain foods will

435
00:24:44,800 --> 00:24:47,679
Speaker 1: leave me feeling hungry in like an hour, and certain

436
00:24:47,840 --> 00:24:51,000
Speaker 1: foods will hold me over for four hours. How can

437
00:24:51,119 --> 00:24:51,959
Speaker 1: we speak to that?

438
00:24:52,440 --> 00:24:58,359
Speaker 2: So you're like the epitome of intuitive eating and eating.

439
00:24:58,600 --> 00:25:03,200
Speaker 2: You've mastered it. You're very, very thoughtful, You're very tuned

440
00:25:03,320 --> 00:25:07,560
Speaker 2: in to what your body needs, how your body responds.

441
00:25:07,880 --> 00:25:11,160
Speaker 2: And I would imagine because you've been doing it, you've

442
00:25:11,200 --> 00:25:13,720
Speaker 2: gotten yourself into some sort of a rhythm and a

443
00:25:13,760 --> 00:25:17,480
Speaker 2: great groove. So you probably do a lot of the

444
00:25:17,560 --> 00:25:18,880
Speaker 2: same rints and repeat.

445
00:25:19,480 --> 00:25:24,560
Speaker 1: M be fair, Yeah, definitely, Because I want to be comfortable.

446
00:25:24,600 --> 00:25:27,639
Speaker 1: I want to feel good, and so by listening to

447
00:25:27,680 --> 00:25:31,320
Speaker 1: my body, I've kind of learned what it is that

448
00:25:31,359 --> 00:25:33,080
Speaker 1: makes me feel good and what it is that doesn't

449
00:25:33,080 --> 00:25:35,320
Speaker 1: make me feel good. And I kind of like, for me, dairy.

450
00:25:35,359 --> 00:25:37,880
Speaker 1: I stay away from dairy because it doesn't feel good

451
00:25:37,880 --> 00:25:40,160
Speaker 1: when I eat it. I feel bloated, I feel gassy.

452
00:25:40,800 --> 00:25:43,439
Speaker 1: I just don't love it. I mean I do. I

453
00:25:43,480 --> 00:25:45,879
Speaker 1: don't eat dairy for health reasons, but I'm also an

454
00:25:45,920 --> 00:25:49,560
Speaker 1: animal lover, so there's that aspect of it. But I

455
00:25:49,640 --> 00:25:52,080
Speaker 1: really do listen to my body, and my friend Adele

456
00:25:52,200 --> 00:25:56,320
Speaker 1: was telling me that's intuitive eating. And I love when

457
00:25:56,440 --> 00:25:59,439
Speaker 1: people can be that in tune with their bodies and

458
00:25:59,560 --> 00:26:03,800
Speaker 1: listening to themselves enough to kind of get those messages.

459
00:26:05,160 --> 00:26:08,760
Speaker 2: No, it's a beautiful thing. It's when you know, all

460
00:26:08,840 --> 00:26:11,760
Speaker 2: things come together. And I imagine that there were people

461
00:26:11,800 --> 00:26:15,280
Speaker 2: that are listening that wish they could be as disciplined

462
00:26:15,480 --> 00:26:19,520
Speaker 2: as you are, because you know, they crave sugar, and

463
00:26:19,840 --> 00:26:23,679
Speaker 2: they crave meats and you know, macaroni like all of

464
00:26:23,720 --> 00:26:28,640
Speaker 2: these things. But the great news is you can reimagine

465
00:26:29,520 --> 00:26:32,720
Speaker 2: all of the things that you love in a health

466
00:26:32,720 --> 00:26:35,439
Speaker 2: afied way so that you never have to feel deprived.

467
00:26:35,800 --> 00:26:39,840
Speaker 2: Deprivation is the worst, the killer healthy eden.

468
00:26:40,280 --> 00:26:42,720
Speaker 1: I mean, deprivation and diet kind of go hand in

469
00:26:42,800 --> 00:26:47,680
Speaker 1: hand for me, like those two words, because I grew

470
00:26:47,760 --> 00:26:49,479
Speaker 1: up with a mom that was always on a diet,

471
00:26:49,520 --> 00:26:53,240
Speaker 1: always following some new routine, some new books she had

472
00:26:53,240 --> 00:26:55,520
Speaker 1: on her shelf about how she was supposed to eat.

473
00:26:56,119 --> 00:26:59,040
Speaker 1: And that was really hard for me because I thought, oh,

474
00:26:59,040 --> 00:27:00,639
Speaker 1: if I'm not doing it that way, then I'm doing

475
00:27:00,720 --> 00:27:01,480
Speaker 1: it the wrong way.

476
00:27:02,920 --> 00:27:06,920
Speaker 2: And I imagine that you have role modeled for your

477
00:27:07,080 --> 00:27:09,960
Speaker 2: children completely different.

478
00:27:10,359 --> 00:27:13,160
Speaker 1: I try, I definitely try.

479
00:27:13,359 --> 00:27:15,800
Speaker 2: Well, that's what the best we can do.

480
00:27:16,600 --> 00:27:19,119
Speaker 1: I love what you said about it. Every day is

481
00:27:19,160 --> 00:27:22,400
Speaker 1: a chance to sort of reset and redefine your intention

482
00:27:22,560 --> 00:27:25,320
Speaker 1: for your food that day, and just to give it

483
00:27:25,359 --> 00:27:28,840
Speaker 1: some thought, because you know, we are all so busy

484
00:27:28,960 --> 00:27:31,959
Speaker 1: and when you're hungry, we just want to fix that.

485
00:27:32,040 --> 00:27:33,600
Speaker 1: We want to put food in there so we don't

486
00:27:33,600 --> 00:27:36,439
Speaker 1: feel that those hunger pains. But if you kind of

487
00:27:36,480 --> 00:27:38,399
Speaker 1: think it through a little bit, maybe in the beginning

488
00:27:38,440 --> 00:27:40,240
Speaker 1: of the day or at some point during the day,

489
00:27:40,800 --> 00:27:44,440
Speaker 1: then you are a little bit more intentional about your choices.

490
00:27:44,960 --> 00:27:48,040
Speaker 2: Absolutely. I think one of the best tips that I

491
00:27:48,040 --> 00:27:51,280
Speaker 2: could give people is to take ten to fifteen minutes

492
00:27:51,320 --> 00:27:56,160
Speaker 2: to sit down and come up with five meals that

493
00:27:56,320 --> 00:27:59,679
Speaker 2: they can whip together in less than thirty minutes that

494
00:27:59,760 --> 00:28:04,120
Speaker 2: will bring them satisfaction and joy, and then to always

495
00:28:04,280 --> 00:28:08,800
Speaker 2: have at least the ingredients for two of those meals

496
00:28:08,920 --> 00:28:12,640
Speaker 2: at all times in the house. The audience can change

497
00:28:12,800 --> 00:28:15,760
Speaker 2: depending upon what your five meals are, but I think

498
00:28:15,760 --> 00:28:18,520
Speaker 2: it's very, very important because when we have a roadmap,

499
00:28:19,240 --> 00:28:22,280
Speaker 2: you know, it's fifty percent of the battle. Eating healthy

500
00:28:22,320 --> 00:28:25,480
Speaker 2: is fifty percent attitude. We both know it's not rocket science.

501
00:28:25,680 --> 00:28:28,200
Speaker 2: It's not you know, it doesn't have to be complicated,

502
00:28:28,720 --> 00:28:32,440
Speaker 2: but it should be the easy choice, the default choice,

503
00:28:32,640 --> 00:28:35,959
Speaker 2: and you have to have somewhat of a plan in

504
00:28:36,000 --> 00:28:38,160
Speaker 2: your head. And like the same thing goes for sugar.

505
00:28:38,200 --> 00:28:41,520
Speaker 2: There are so so many ways that we could satisfy

506
00:28:41,560 --> 00:28:44,640
Speaker 2: a sweet tooth, Yes, without sugar.

507
00:28:45,080 --> 00:28:49,960
Speaker 1: Let's talk about sugar. I mean, oh, I had a

508
00:28:50,080 --> 00:28:54,480
Speaker 1: really bad sugar addiction, to the point where it's like heroin.

509
00:28:54,240 --> 00:28:56,440
Speaker 2: To me, like it is, I understand.

510
00:28:57,040 --> 00:28:59,880
Speaker 1: I feel like if I were to eat sugar, it's

511
00:29:00,120 --> 00:29:02,320
Speaker 1: just I know, if I eat sugar, it's just so

512
00:29:02,400 --> 00:29:04,920
Speaker 1: easy for me to fall off the wagon and just

513
00:29:05,160 --> 00:29:08,920
Speaker 1: go back deep into eating sugar. I had a point

514
00:29:08,920 --> 00:29:12,479
Speaker 1: in my life not that long ago, where I was

515
00:29:12,560 --> 00:29:16,280
Speaker 1: so into sugar that my new obsession was caramel eminem's.

516
00:29:17,600 --> 00:29:21,120
Speaker 1: I would write, and I would keep that in my car.

517
00:29:21,400 --> 00:29:24,680
Speaker 1: I would keep them in my pocket of my robe,

518
00:29:25,320 --> 00:29:28,120
Speaker 1: so that I was never anywhere in my house or

519
00:29:28,160 --> 00:29:31,280
Speaker 1: on the road without my eminem's. Is that crazy?

520
00:29:31,600 --> 00:29:34,560
Speaker 2: What? Wow? And it's so hard on your mood and

521
00:29:34,600 --> 00:29:36,840
Speaker 2: your blood. Sugars because even though it feels so good

522
00:29:36,880 --> 00:29:42,160
Speaker 2: going down completely delicious and melt in your mouth, crave worthy.

523
00:29:42,280 --> 00:29:45,360
Speaker 2: You dream about them. They sort of live up to

524
00:29:45,400 --> 00:29:47,920
Speaker 2: the dream when you pop them in your mouth, but

525
00:29:48,000 --> 00:29:53,360
Speaker 2: then they set your blood sugars subsequently your mood into

526
00:29:53,400 --> 00:29:56,440
Speaker 2: a tailspin. And so like when it comes to sugar,

527
00:29:57,120 --> 00:30:00,480
Speaker 2: I think different people can approach getting off sugar in

528
00:30:00,520 --> 00:30:04,440
Speaker 2: different ways. Maybe you what worked for you, and I

529
00:30:04,480 --> 00:30:08,000
Speaker 2: don't know this for sure, but there's certain personalities that

530
00:30:08,160 --> 00:30:10,520
Speaker 2: just want to go cold turkey. They could make the

531
00:30:10,600 --> 00:30:13,960
Speaker 2: decision and they say, like, you know, some is opening

532
00:30:14,040 --> 00:30:16,880
Speaker 2: the Pandora's box and I cannot even go there, so

533
00:30:17,360 --> 00:30:20,080
Speaker 2: I just have to completely get off of it. And

534
00:30:20,080 --> 00:30:23,720
Speaker 2: then there's another type of personality that can say, as

535
00:30:23,880 --> 00:30:28,120
Speaker 2: long as I know, I can give myself one portion

536
00:30:28,240 --> 00:30:32,200
Speaker 2: controlled thing every day. So maybe it would be one pack.

537
00:30:32,280 --> 00:30:34,760
Speaker 2: I don't know how big the packs were of the

538
00:30:34,800 --> 00:30:36,360
Speaker 2: caramel em and MS.

539
00:30:36,600 --> 00:30:38,920
Speaker 1: Well, it depends if you're getting the family.

540
00:30:38,680 --> 00:30:42,440
Speaker 2: Side or so let's well say a handful.

541
00:30:42,720 --> 00:30:43,680
Speaker 1: Okay, that's good.

542
00:30:44,160 --> 00:30:47,920
Speaker 2: So like a portion control of you know, a sweet

543
00:30:48,080 --> 00:30:52,640
Speaker 2: thing that brings you happiness and sort of does it

544
00:30:52,640 --> 00:30:56,280
Speaker 2: for you, and you're able to stop after you have

545
00:30:56,480 --> 00:30:58,280
Speaker 2: that one thing. And maybe it's the sort of thing

546
00:30:58,360 --> 00:31:00,280
Speaker 2: like you push it to the late afternoon. I would

547
00:31:00,280 --> 00:31:03,080
Speaker 2: never tell anybody to open up that pans or box

548
00:31:03,120 --> 00:31:05,480
Speaker 2: earlier in the day, but you push it as late

549
00:31:05,520 --> 00:31:07,800
Speaker 2: as you can, and you know that you have it

550
00:31:07,840 --> 00:31:10,440
Speaker 2: to look forward to, and then you also know that, okay,

551
00:31:10,640 --> 00:31:13,680
Speaker 2: tomorrow there's another thing, and the next day there's another thing.

552
00:31:13,720 --> 00:31:16,000
Speaker 2: So none of these sweets are the last sweet of

553
00:31:16,000 --> 00:31:17,200
Speaker 2: my entire life.

554
00:31:17,440 --> 00:31:20,400
Speaker 1: That goes back to the deprivation exactly.

555
00:31:20,960 --> 00:31:23,480
Speaker 2: So I think like in both of those two directions,

556
00:31:23,520 --> 00:31:26,760
Speaker 2: it's knowing who you are, knowing what will make the

557
00:31:26,840 --> 00:31:30,440
Speaker 2: most sense for you, and no matter which one you choose,

558
00:31:30,640 --> 00:31:35,440
Speaker 2: definitely having a whole slew of no sugar added sweet

559
00:31:35,640 --> 00:31:38,840
Speaker 2: treats that you can enjoy. Jenny, I make one of

560
00:31:38,880 --> 00:31:44,240
Speaker 2: my favorite things is my healthiest chocolate shake. And all

561
00:31:44,280 --> 00:31:46,840
Speaker 2: I do is I take a cup of almond milk,

562
00:31:46,920 --> 00:31:49,480
Speaker 2: unsweetened almond milk, and I put it in a blender

563
00:31:49,560 --> 00:31:55,320
Speaker 2: with one frozen banana, two spoons of unsweetened cocoa powder,

564
00:31:55,520 --> 00:31:58,680
Speaker 2: half a teaspoon of vanilla extract, and a couple of

565
00:31:58,720 --> 00:32:03,760
Speaker 2: ice cubes. I'm telling you you get a thick, luscious,

566
00:32:04,040 --> 00:32:05,360
Speaker 2: rich chocolate shake.

567
00:32:05,920 --> 00:32:08,920
Speaker 1: And it just satisfies you. It satisfies that need for

568
00:32:09,000 --> 00:32:10,959
Speaker 1: something sweet exactly.

569
00:32:11,280 --> 00:32:14,480
Speaker 2: And even on Saint Patrick's Day, I'll put a little

570
00:32:14,480 --> 00:32:16,680
Speaker 2: bit of mint extract in there and it becomes a

571
00:32:16,720 --> 00:32:22,280
Speaker 2: shamrock shake. I love that, but super simple. And another

572
00:32:22,320 --> 00:32:24,280
Speaker 2: thing that I love to do is I go into

573
00:32:24,320 --> 00:32:27,120
Speaker 2: the grocery store and I buy the bags of organic

574
00:32:27,160 --> 00:32:29,720
Speaker 2: frozen fruit and I eat them right out of the

575
00:32:29,720 --> 00:32:35,480
Speaker 2: freezer bag, things like pitted cherries and peach slices, and

576
00:32:35,600 --> 00:32:39,080
Speaker 2: it almost feels and that mango chunks. It's like Italian

577
00:32:39,120 --> 00:32:40,960
Speaker 2: ices without any of the junk.

578
00:32:41,360 --> 00:32:46,160
Speaker 1: Yes, So fruit is a great alternative to process.

579
00:32:45,800 --> 00:32:47,760
Speaker 2: Sugar, right, wonderful.

580
00:32:48,000 --> 00:32:52,200
Speaker 1: Okay, talk to me about other alternatives because there are

581
00:32:52,240 --> 00:32:53,720
Speaker 1: a lot of things out there available.

582
00:32:53,760 --> 00:32:53,920
Speaker 2: Now.

583
00:32:53,960 --> 00:32:57,800
Speaker 1: I know I dabble with coconut sugar, Let's see what else.

584
00:32:57,920 --> 00:33:01,720
Speaker 1: Monk fruit sweetener is another one that I've been baking with.

585
00:33:02,080 --> 00:33:04,360
Speaker 2: I love learning about all these things. So when it

586
00:33:04,400 --> 00:33:09,040
Speaker 2: comes under the added sugar, the less process types of sugar,

587
00:33:09,080 --> 00:33:11,680
Speaker 2: but it's still going to be sugar, will be honey,

588
00:33:12,120 --> 00:33:15,800
Speaker 2: maple syrup, and coconut sugar, and I love them all

589
00:33:16,080 --> 00:33:18,600
Speaker 2: and I'm not even afraid of sugar or brown sugar.

590
00:33:19,000 --> 00:33:23,080
Speaker 2: It's just about using minimal amounts. Because I use all

591
00:33:23,160 --> 00:33:26,360
Speaker 2: of these things in all of my recipes, and depending

592
00:33:26,440 --> 00:33:29,240
Speaker 2: upon which ones work better in certain things, those are

593
00:33:29,440 --> 00:33:31,640
Speaker 2: the ones that I'm going to go towards. But they'll

594
00:33:31,680 --> 00:33:35,840
Speaker 2: still count as added sugar because they still are going

595
00:33:35,920 --> 00:33:41,680
Speaker 2: to produce an insulin response. They still will raise your

596
00:33:41,720 --> 00:33:44,240
Speaker 2: blood sugar. So the name of the game is less

597
00:33:44,360 --> 00:33:47,600
Speaker 2: is more. But I'm all for the real McCoy. When

598
00:33:47,640 --> 00:33:52,160
Speaker 2: we talk about the sugar substitutes. I've done deep dives

599
00:33:52,160 --> 00:33:55,480
Speaker 2: into the research, and the ones right now that I

600
00:33:55,840 --> 00:34:01,440
Speaker 2: feel very comfortable with will be stevia, monk fruit, and

601
00:34:01,520 --> 00:34:05,400
Speaker 2: I'm also very interested in allylose oh a l l

602
00:34:06,360 --> 00:34:10,200
Speaker 2: u l o O s e yes. So those those

603
00:34:10,280 --> 00:34:13,920
Speaker 2: are the few that I am dabbling around with and

604
00:34:14,000 --> 00:34:16,719
Speaker 2: I feel completely okay with, and in fact, some of

605
00:34:16,760 --> 00:34:19,920
Speaker 2: the Greek yogurts that I'll get. Usually I'll get a

606
00:34:19,960 --> 00:34:22,680
Speaker 2: plain Greek yogurt and I'll doctor it up myself, but

607
00:34:22,760 --> 00:34:25,200
Speaker 2: sometimes I buy the flavor varieties, and i'll buy the

608
00:34:25,200 --> 00:34:28,760
Speaker 2: flavor varieties with a stevia they use like a reb

609
00:34:29,239 --> 00:34:31,719
Speaker 2: b a reb M, I think, which is just a

610
00:34:31,760 --> 00:34:36,600
Speaker 2: different iteration of a Stevia and it's really they some

611
00:34:36,640 --> 00:34:38,719
Speaker 2: of them have hit the mark, others not so much.

612
00:34:38,760 --> 00:34:41,600
Speaker 2: But some of the brands have really mastered it and

613
00:34:41,640 --> 00:34:44,239
Speaker 2: there's no aftertaste, and you know, but.

614
00:34:44,200 --> 00:34:47,560
Speaker 1: They still you're saying, they still spike your blood sugar level.

615
00:34:48,000 --> 00:34:52,920
Speaker 2: No, not Stevie or monk fruit, amazing, just the maple syrup,

616
00:34:53,239 --> 00:34:59,960
Speaker 2: coconut sugar, and honey. So those fall under the added sugars. Stevie,

617
00:35:00,320 --> 00:35:05,160
Speaker 2: monk fruit, and Allylose have no insulin response, and those

618
00:35:05,280 --> 00:35:08,120
Speaker 2: fall under the sugar substitutes.

619
00:35:08,680 --> 00:35:10,840
Speaker 1: Oh my gosh, I'm so happy to hear this because

620
00:35:10,880 --> 00:35:13,680
Speaker 1: monk fruit has become just a part of our lives here.

621
00:35:13,680 --> 00:35:17,400
Speaker 1: We don't We just stopped buying sugar so we're not tempted,

622
00:35:18,080 --> 00:35:20,040
Speaker 1: and we use munk fruit for baking. I use it

623
00:35:20,080 --> 00:35:23,200
Speaker 1: in my teas every morning, you know, anything that we

624
00:35:23,239 --> 00:35:26,040
Speaker 1: need that little sweet hit. And it's very sweet.

625
00:35:26,480 --> 00:35:30,040
Speaker 2: It's very sweet. And you have to sort of develop

626
00:35:30,120 --> 00:35:35,319
Speaker 2: a knack for how you're putting in and the biggest

627
00:35:35,480 --> 00:35:38,800
Speaker 2: tip is to start with less and you could always

628
00:35:38,840 --> 00:35:41,200
Speaker 2: always add a little bit more because if you put

629
00:35:41,200 --> 00:35:43,520
Speaker 2: too much in, oh, your drink is.

630
00:35:43,520 --> 00:35:46,759
Speaker 1: Toast, right, you're not gonna like that, yeah, but.

631
00:35:46,719 --> 00:35:48,400
Speaker 2: It's great that you've mastered it.

632
00:35:55,239 --> 00:35:58,319
Speaker 1: Another thing I really am interested in right now. It's

633
00:35:58,400 --> 00:36:01,239
Speaker 1: kind of going back to the proteins, but amino acids

634
00:36:01,680 --> 00:36:08,239
Speaker 1: and how consuming additional amino acids on the daily can

635
00:36:08,320 --> 00:36:10,640
Speaker 1: help with your protein intake.

636
00:36:11,040 --> 00:36:16,560
Speaker 2: So protein is actually made of amino acids. And you know,

637
00:36:16,680 --> 00:36:19,000
Speaker 2: we have different types of amino acids. We have something

638
00:36:19,040 --> 00:36:22,000
Speaker 2: called essential amino acids, there's nine of them, and then

639
00:36:22,000 --> 00:36:25,120
Speaker 2: we have non essential amino acids. And then now you

640
00:36:26,000 --> 00:36:28,240
Speaker 2: leave it to progression. Now we have a new definition

641
00:36:28,280 --> 00:36:32,799
Speaker 2: called semi essential amino acids. Nobody needs to remember any

642
00:36:32,840 --> 00:36:35,840
Speaker 2: of this, but what you do need to know the

643
00:36:36,239 --> 00:36:40,399
Speaker 2: amino acids are building blocks for protein. So whenever you're

644
00:36:40,440 --> 00:36:44,040
Speaker 2: eating protein, whether it's a plant based protein like lentils,

645
00:36:44,280 --> 00:36:47,840
Speaker 2: or whether it's an animal based protein like a dairy

646
00:36:48,000 --> 00:36:52,520
Speaker 2: or chicken, you are getting amino acids. Back in the day,

647
00:36:52,600 --> 00:36:55,919
Speaker 2: we used to think that plant based proteins they don't

648
00:36:56,120 --> 00:36:59,399
Speaker 2: it doesn't have like all the essential amino acids and

649
00:36:59,560 --> 00:37:02,600
Speaker 2: all of all of the full list of complete amino acids,

650
00:37:02,600 --> 00:37:04,080
Speaker 2: And we used to think that you need it's a

651
00:37:04,239 --> 00:37:07,759
Speaker 2: couple all of these amino acids at the same meal

652
00:37:07,880 --> 00:37:10,319
Speaker 2: like brown rice and beans. So you are getting this

653
00:37:10,440 --> 00:37:12,920
Speaker 2: complete list of amino acids. And now we know as

654
00:37:12,920 --> 00:37:15,520
Speaker 2: long as you just like vary your diet and you're

655
00:37:15,560 --> 00:37:21,719
Speaker 2: having a nice balance of different plant based or animal

656
00:37:21,880 --> 00:37:24,640
Speaker 2: proteins throughout the day and you're hitting the amount of

657
00:37:24,719 --> 00:37:29,400
Speaker 2: protein that you need, that there's a massive chance you

658
00:37:29,440 --> 00:37:32,040
Speaker 2: are getting the right types of amino acids and you're

659
00:37:32,040 --> 00:37:36,400
Speaker 2: getting the amount of amino acids that you need. You

660
00:37:36,440 --> 00:37:41,000
Speaker 2: don't necessarily need to be taking up and beyond those

661
00:37:41,040 --> 00:37:45,520
Speaker 2: amino acids if you're hitting your protein mark unless you're

662
00:37:45,600 --> 00:37:48,680
Speaker 2: treating something specific. And the reason I say that is

663
00:37:48,680 --> 00:37:53,000
Speaker 2: because we know when we isolate certain amino acids, some

664
00:37:53,320 --> 00:37:56,759
Speaker 2: one might be good for helping you with sleep, one

665
00:37:56,840 --> 00:38:01,160
Speaker 2: might be good for mitigating headache, one might be good

666
00:38:01,239 --> 00:38:03,680
Speaker 2: for or a bunch might be good for helping with

667
00:38:03,800 --> 00:38:08,520
Speaker 2: hydration status. So that's when you look at adding on

668
00:38:09,400 --> 00:38:13,920
Speaker 2: very specific amino acids on top of your regular protein grams.

669
00:38:14,120 --> 00:38:15,000
Speaker 2: Does that make sense?

670
00:38:15,560 --> 00:38:17,680
Speaker 1: Yeah? I mean I think I am doing that now.

671
00:38:17,960 --> 00:38:22,560
Speaker 1: I'm currently adding an amino acid powder to some water

672
00:38:22,640 --> 00:38:25,239
Speaker 1: every day and just kind of making sure that I

673
00:38:25,280 --> 00:38:29,160
Speaker 1: get that in once a day and you feel great. Yeah,

674
00:38:29,160 --> 00:38:30,879
Speaker 1: and it's you know, you got to make sure you're

675
00:38:30,920 --> 00:38:33,759
Speaker 1: checking the boxes, make sure you're finding a powder form

676
00:38:33,880 --> 00:38:35,600
Speaker 1: that doesn't have added sugar in it.

677
00:38:35,800 --> 00:38:38,480
Speaker 2: That's why it's important to read labels to know what's

678
00:38:38,600 --> 00:38:41,600
Speaker 2: in them. There's a lot of emerging research right now

679
00:38:42,040 --> 00:38:50,080
Speaker 2: when we mix certain amino acids with electrolytes, meaning potassium, sodium,

680
00:38:50,120 --> 00:38:54,799
Speaker 2: and magnesium. So those three electrolytes help to balance our

681
00:38:55,040 --> 00:39:00,279
Speaker 2: fluid on a cellular level, our balance, and so we

682
00:39:00,400 --> 00:39:03,040
Speaker 2: have this emerging research. It's not quite there yet, but

683
00:39:03,080 --> 00:39:05,359
Speaker 2: it seems to be exciting, and I'm keeping my eye

684
00:39:05,440 --> 00:39:07,680
Speaker 2: on it, so I guess we'll have to stay tuned.

685
00:39:07,680 --> 00:39:10,840
Speaker 2: We need larger and larger human studies. But it's showing

686
00:39:10,920 --> 00:39:15,640
Speaker 2: that when you couple certain amino acids with these electrolytes

687
00:39:16,040 --> 00:39:19,920
Speaker 2: in a drink, you're able to enhance hydration. And now,

688
00:39:19,920 --> 00:39:23,399
Speaker 2: for a regular person we could just sip regular water,

689
00:39:23,520 --> 00:39:27,319
Speaker 2: but for Olympic athletes and elite athletes, that's huge. Even

690
00:39:27,360 --> 00:39:30,200
Speaker 2: for regular people who hike a lot, to be able

691
00:39:30,239 --> 00:39:34,360
Speaker 2: to hydrate more efficiently and effectively, that really exciting.

692
00:39:34,920 --> 00:39:37,880
Speaker 1: You're onto me right now, I have a water bottle

693
00:39:37,920 --> 00:39:40,440
Speaker 1: that I carry with me everywhere, and I refer to

694
00:39:40,480 --> 00:39:44,720
Speaker 1: it as my emotional support water bottle, and I always

695
00:39:44,719 --> 00:39:47,399
Speaker 1: have electrolytes in it, and once a day I'll add

696
00:39:47,440 --> 00:39:51,319
Speaker 1: in the aminopowder. I wonder, though, is there a point

697
00:39:51,320 --> 00:39:55,239
Speaker 1: where I can overdo it on my electrolyte consumption.

698
00:39:55,920 --> 00:40:02,200
Speaker 2: Yes, because what electrolytes also do, aside from balancing our

699
00:40:02,360 --> 00:40:07,960
Speaker 2: fluid management, is they also control muscle contraction, and our

700
00:40:08,080 --> 00:40:11,560
Speaker 2: hearts are muscles, So you know, it's the sort of

701
00:40:11,600 --> 00:40:14,200
Speaker 2: thing I wouldn't do it. I would only have you

702
00:40:14,320 --> 00:40:18,320
Speaker 2: do that, probably when you're having an intense exercise about

703
00:40:18,760 --> 00:40:21,279
Speaker 2: but I wouldn't have you do it regularly when you're

704
00:40:21,560 --> 00:40:25,359
Speaker 2: drinking your water quota for the party. Then I would

705
00:40:25,360 --> 00:40:27,480
Speaker 2: stick with regular water. And the other thing to keep

706
00:40:27,480 --> 00:40:30,759
Speaker 2: in mind is that you know so many people over

707
00:40:30,880 --> 00:40:37,120
Speaker 2: fifty start dancing with high blood pressure, and high blood

708
00:40:37,120 --> 00:40:41,120
Speaker 2: pressure is known as like a silent issue because you

709
00:40:41,160 --> 00:40:43,360
Speaker 2: don't even know that you have it until you actually

710
00:40:43,360 --> 00:40:45,719
Speaker 2: go to your doctor for your physical and they put

711
00:40:45,760 --> 00:40:48,240
Speaker 2: the cuff on you and then you take blood pressure

712
00:40:48,440 --> 00:40:51,000
Speaker 2: and they tell you you have high blood pressure, and

713
00:40:51,040 --> 00:40:55,759
Speaker 2: you're thinking, what, But I feel absolutely fine. Sodium. If

714
00:40:55,800 --> 00:40:59,080
Speaker 2: you're having sodium in all of these drinks, sodiums and

715
00:40:59,120 --> 00:41:04,640
Speaker 2: electrolyte that draws in water, so it could increase the

716
00:41:04,680 --> 00:41:08,960
Speaker 2: water within your blood vessels, which then increases your blood pressure.

717
00:41:09,400 --> 00:41:11,920
Speaker 2: That's what blood pressure is, right, It's the pressure on

718
00:41:12,360 --> 00:41:15,480
Speaker 2: our blood vessel walls. So that's why I would say,

719
00:41:15,880 --> 00:41:19,040
Speaker 2: you know, if you're going to do it, first and foremost,

720
00:41:19,239 --> 00:41:22,120
Speaker 2: make sure that all of your labs check out normal,

721
00:41:22,320 --> 00:41:25,680
Speaker 2: that there's you know, nothing that that has a red flag.

722
00:41:25,760 --> 00:41:27,719
Speaker 2: That you have normal blood pressure, you don't have a

723
00:41:27,760 --> 00:41:30,680
Speaker 2: family history of blood pressure or heart disease. And I

724
00:41:30,719 --> 00:41:32,759
Speaker 2: would say to do this only when you have a

725
00:41:32,760 --> 00:41:34,120
Speaker 2: heavy bout of exercise.

726
00:41:34,640 --> 00:41:38,959
Speaker 1: Okay, Okay, good good information. You mentioned sodium, and that's

727
00:41:39,480 --> 00:41:43,480
Speaker 1: another hot topic for me personally. What is the deal

728
00:41:43,560 --> 00:41:47,319
Speaker 1: with sodium. I've heard that, you know, just regular iodized

729
00:41:47,440 --> 00:41:51,520
Speaker 1: table salt is not something you should be eating. I've

730
00:41:51,560 --> 00:41:56,000
Speaker 1: then switched to Hamalayan salt, which I've now heard maybe

731
00:41:56,000 --> 00:41:58,840
Speaker 1: not be the best choice, and now I'm onto Celtic salt.

732
00:41:59,400 --> 00:42:03,160
Speaker 1: So I gotta find some alternative because anybody that knows

733
00:42:03,200 --> 00:42:04,680
Speaker 1: me knows I like my salt.

734
00:42:05,160 --> 00:42:10,879
Speaker 2: Yeah, I'm your soul sister here. I love my salt too,

735
00:42:11,480 --> 00:42:13,920
Speaker 2: and I'm a bit of a salt connoisseur because I

736
00:42:13,960 --> 00:42:18,280
Speaker 2: love it so much. Salt is actually salt is salt

737
00:42:18,440 --> 00:42:21,080
Speaker 2: is salt. So the deal with salt is salt is

738
00:42:21,120 --> 00:42:25,799
Speaker 2: made of sodium chloride, and it's sodium within salt that

739
00:42:26,040 --> 00:42:29,680
Speaker 2: is problematic. That is the component that draws in water,

740
00:42:30,120 --> 00:42:32,279
Speaker 2: and when we have too much salt, it makes us

741
00:42:32,320 --> 00:42:35,480
Speaker 2: feel bloated. It could raise the blood pressure like I

742
00:42:35,560 --> 00:42:39,440
Speaker 2: just talked about, and it could also exacerbate reflux. A

743
00:42:39,480 --> 00:42:43,560
Speaker 2: lot of people deal with adjita partfer also known as reflux.

744
00:42:43,880 --> 00:42:47,520
Speaker 2: So like, salt is not our best friend, but it

745
00:42:47,600 --> 00:42:51,760
Speaker 2: makes things taste so dark good. So when it comes

746
00:42:51,800 --> 00:42:56,239
Speaker 2: to salt, the different types of salt that we see

747
00:42:56,280 --> 00:43:02,239
Speaker 2: on the market generally mean that they have subtle flavor differences.

748
00:43:02,400 --> 00:43:06,880
Speaker 2: And that's because where they're coming from, the minerals that

749
00:43:06,920 --> 00:43:10,680
Speaker 2: they're acquiring as they're made into salt, and so it's

750
00:43:10,800 --> 00:43:14,480
Speaker 2: more of the flavor and the looks of them and

751
00:43:14,520 --> 00:43:18,480
Speaker 2: the coloring of them. It's not necessarily one is not

752
00:43:18,560 --> 00:43:22,120
Speaker 2: necessarily healthier than the other. What I will tell you

753
00:43:22,239 --> 00:43:27,160
Speaker 2: is healthier. Though, when you're following a recipe. When if

754
00:43:27,200 --> 00:43:31,600
Speaker 2: you're completely following it and you're not salting to taste

755
00:43:31,800 --> 00:43:35,600
Speaker 2: and something calls for a teaspoon of salt, what you

756
00:43:35,719 --> 00:43:38,799
Speaker 2: want to do is always use a coarse salt like

757
00:43:38,880 --> 00:43:43,360
Speaker 2: koaster salt or coarse sea salt, or of course Himalayan salt,

758
00:43:43,440 --> 00:43:46,560
Speaker 2: if you want anything that's coarse. And the reason being

759
00:43:46,680 --> 00:43:49,760
Speaker 2: is because the coarse crystals will take up more space

760
00:43:49,880 --> 00:43:52,400
Speaker 2: on that tea spoon when you compare it to a

761
00:43:52,480 --> 00:43:56,640
Speaker 2: fine table salt or fine sea salt, and so that

762
00:43:56,760 --> 00:44:00,560
Speaker 2: means that the recipe will have less soady in it.

763
00:44:01,960 --> 00:44:05,399
Speaker 2: So it will only work when you're comparing teaspoon to teaspoon. Now,

764
00:44:05,400 --> 00:44:08,160
Speaker 2: on the other hand, if you're just salting to taste,

765
00:44:08,840 --> 00:44:12,319
Speaker 2: you could actually be adding double the amount of the

766
00:44:12,360 --> 00:44:15,240
Speaker 2: core salt. Oh no, I would have for a table

767
00:44:15,280 --> 00:44:18,640
Speaker 2: you know, then for a fine salt. So it's a

768
00:44:18,680 --> 00:44:22,040
Speaker 2: great rule of thumb when you are following a recipe,

769
00:44:22,040 --> 00:44:24,960
Speaker 2: always go for the course. I love using kosher salt.

770
00:44:24,960 --> 00:44:26,440
Speaker 2: That's generally my go to salt.

771
00:44:26,680 --> 00:44:30,520
Speaker 1: That is so good to know. Okay, So menopause is

772
00:44:30,960 --> 00:44:34,000
Speaker 1: finally getting its stay in the sun. We're talking more

773
00:44:34,000 --> 00:44:36,759
Speaker 1: about it. It's not taboo to talk about it, and

774
00:44:36,800 --> 00:44:39,160
Speaker 1: we're learning so much. There's so much science about it,

775
00:44:39,200 --> 00:44:42,160
Speaker 1: and we have a few friends in common that are

776
00:44:42,200 --> 00:44:45,960
Speaker 1: just leading the way in these conversations. I had a

777
00:44:46,000 --> 00:44:50,480
Speaker 1: friend ask what are the benefits of quitting sugar and

778
00:44:50,560 --> 00:44:53,799
Speaker 1: how that affects your menopausal symptoms.

779
00:44:54,120 --> 00:44:58,640
Speaker 2: First off, just from the placebo standpoint, alone, quitting sugar

780
00:44:58,719 --> 00:44:59,960
Speaker 2: is going to make you feel better.

781
00:45:00,520 --> 00:45:01,520
Speaker 1: Amen, sister.

782
00:45:02,080 --> 00:45:06,240
Speaker 2: Yeah, so that alone is enough to say pull back

783
00:45:06,400 --> 00:45:09,600
Speaker 2: on your sugar intake. But pulling back on your sugar

784
00:45:09,760 --> 00:45:15,200
Speaker 2: also helps to reduce your risk for cardiovascular issues. It's

785
00:45:15,239 --> 00:45:17,600
Speaker 2: going to reduce your risk for heart disease hands down.

786
00:45:17,680 --> 00:45:20,200
Speaker 2: It's also obviously going to reduce your risk for type

787
00:45:20,239 --> 00:45:24,719
Speaker 2: two diabetes. And it's going to reduce inflammation. It eases inflammation.

788
00:45:25,200 --> 00:45:29,680
Speaker 2: Sugar is proflammatory, it increases inflammation. It's going to light

789
00:45:29,800 --> 00:45:32,520
Speaker 2: us up. So when you pull back on sugar, it's

790
00:45:32,840 --> 00:45:36,920
Speaker 2: only going to help you in everything, joy, everything I know.

791
00:45:37,440 --> 00:45:40,160
Speaker 2: So I think that do the best that you can.

792
00:45:40,360 --> 00:45:44,040
Speaker 2: It's in barbecue sauce, it's in our condiments and salad dressings.

793
00:45:44,120 --> 00:45:47,920
Speaker 2: It's lurking where you cannot even begin to imagine. It's lurking.

794
00:45:48,400 --> 00:45:54,920
Speaker 2: But as long as you pinpoint the most obvious spots

795
00:45:54,960 --> 00:45:57,520
Speaker 2: that you know that you're getting it in and toss

796
00:45:57,600 --> 00:45:59,400
Speaker 2: them out of your diet, or get them off the

797
00:45:59,440 --> 00:46:02,080
Speaker 2: menu and swap in other things that can satisfy a

798
00:46:02,120 --> 00:46:04,960
Speaker 2: sweet tooth, you are so far ahead of the game.

799
00:46:05,320 --> 00:46:09,040
Speaker 2: The incremental amounts will not make such a difference, I

800
00:46:09,160 --> 00:46:12,320
Speaker 2: promise you. But when you get out the majority of it, Wow,

801
00:46:12,400 --> 00:46:14,120
Speaker 2: you are going to feel so much better.

802
00:46:14,520 --> 00:46:19,240
Speaker 1: I think a lot of Americans, oh, the sugary drinks.

803
00:46:19,560 --> 00:46:23,080
Speaker 1: It's at first it started with the sodas, and then

804
00:46:23,080 --> 00:46:25,000
Speaker 1: we all learned that we shouldn't be drinking sodas and

805
00:46:25,040 --> 00:46:27,000
Speaker 1: we should try to cut back on those. So people

806
00:46:27,040 --> 00:46:31,560
Speaker 1: started drinking diet sodas, which is a whole other can

807
00:46:31,560 --> 00:46:37,640
Speaker 1: of worms. And then there's the you know, frappuccino double

808
00:46:37,640 --> 00:46:40,680
Speaker 1: delight that people get every morning on their way to

809
00:46:40,719 --> 00:46:43,839
Speaker 1: work because they need it to get through their day.

810
00:46:44,440 --> 00:46:50,120
Speaker 2: Now, it's crazy. I absolutely love flavored sparkling water, like

811
00:46:50,360 --> 00:46:53,520
Speaker 2: that's that's my soda. And what's nice about that is

812
00:46:53,560 --> 00:46:58,000
Speaker 2: it gives you the bubbleafizz that we crave, so it's

813
00:46:58,040 --> 00:47:00,480
Speaker 2: a little bit more exciting than water. Even though I water.

814
00:47:00,520 --> 00:47:02,360
Speaker 2: I love plain water. I drink it all the time.

815
00:47:02,680 --> 00:47:05,000
Speaker 2: But if I want something a little bit extra, that's

816
00:47:05,040 --> 00:47:08,120
Speaker 2: my soda of choice. It's made with the essence of

817
00:47:08,200 --> 00:47:11,279
Speaker 2: natural fruit. There's nothing in it. There's no sodium, there's

818
00:47:11,280 --> 00:47:14,279
Speaker 2: no sugar, there's no calories, there's nothing artificial, and there's

819
00:47:14,320 --> 00:47:16,239
Speaker 2: so many flavors to choose from.

820
00:47:16,360 --> 00:47:18,600
Speaker 1: Oh my gosh. I went to the store the other

821
00:47:18,680 --> 00:47:22,680
Speaker 1: day and it was one of those fancy health food stores.

822
00:47:22,719 --> 00:47:26,560
Speaker 1: I won't mention the name, but there is an entire aisle.

823
00:47:26,800 --> 00:47:32,400
Speaker 1: It's like a wall of cans of these new emerging sodas,

824
00:47:32,440 --> 00:47:38,759
Speaker 1: like healthy sodas, probiotic sodas, sodas that heal everything. And

825
00:47:39,080 --> 00:47:41,120
Speaker 1: I just want to know what is your stance on that,

826
00:47:41,200 --> 00:47:44,359
Speaker 1: because literally, there would I would not have enough time

827
00:47:44,400 --> 00:47:46,279
Speaker 1: in my day to take down every can of those

828
00:47:46,280 --> 00:47:48,560
Speaker 1: sodas and look at the ingredient content.

829
00:47:48,840 --> 00:47:51,760
Speaker 2: A lot of times, with the additives that they're putting

830
00:47:51,800 --> 00:47:55,680
Speaker 2: in there, whether it be like a probiotic or vitamins

831
00:47:55,680 --> 00:47:59,000
Speaker 2: and minerals and things like that, it's not necessarily enough

832
00:47:59,760 --> 00:48:03,640
Speaker 2: to justify adding them in. So I say, pick the

833
00:48:03,640 --> 00:48:05,759
Speaker 2: brand that you like, the flavor the best, of make

834
00:48:05,800 --> 00:48:08,640
Speaker 2: sure there's nothing dangerous in it. Again, you're looking for

835
00:48:09,000 --> 00:48:13,360
Speaker 2: nothing artificial, no sugar, no sodium, ultimately no calories. And

836
00:48:13,440 --> 00:48:16,439
Speaker 2: another little trick that you can do if you want

837
00:48:16,440 --> 00:48:18,160
Speaker 2: to jazz it up and bring a little bit more

838
00:48:18,200 --> 00:48:20,239
Speaker 2: flavor into it, because for a lot of people, going

839
00:48:20,280 --> 00:48:25,799
Speaker 2: from soda to sparkling flavored water, it feels a little light.

840
00:48:26,600 --> 00:48:29,399
Speaker 2: You add a shot of one hundred percent fruit juice

841
00:48:29,400 --> 00:48:32,080
Speaker 2: in there. It could be a pomegranate juice, a cranberry juice,

842
00:48:32,080 --> 00:48:35,480
Speaker 2: and orange juice, a pink grapefruit juice, and suddenly you're

843
00:48:35,520 --> 00:48:38,480
Speaker 2: adding an explosion of additional flavor.

844
00:48:39,040 --> 00:48:41,239
Speaker 1: You know, I will say that when you're correct. I

845
00:48:41,320 --> 00:48:43,799
Speaker 1: stopped eating sugar sort of cold turkey, because that's the

846
00:48:43,800 --> 00:48:46,000
Speaker 1: way I knew how I had to do it. But

847
00:48:46,120 --> 00:48:50,040
Speaker 1: if people are looking to cut back on sugar, it

848
00:48:50,120 --> 00:48:54,000
Speaker 1: takes time. It's because your body is so used to

849
00:48:54,320 --> 00:48:58,840
Speaker 1: that level of sweetness and that kind of automatic brain

850
00:48:58,960 --> 00:49:02,279
Speaker 1: flood that you get when you eat sugar. You have

851
00:49:02,360 --> 00:49:06,359
Speaker 1: to give yourself time to adjust because like you will

852
00:49:06,400 --> 00:49:09,879
Speaker 1: start to not need it as much as you pull

853
00:49:09,920 --> 00:49:13,200
Speaker 1: it back, you'll be satisfied with less. It just takes time.

854
00:49:13,239 --> 00:49:16,400
Speaker 2: And you feel so good that it takes on a

855
00:49:16,440 --> 00:49:19,640
Speaker 2: life of its own. You just you want to keep going.

856
00:49:19,719 --> 00:49:24,160
Speaker 2: That's that's the great part about eating healthy. You don't

857
00:49:24,160 --> 00:49:28,840
Speaker 2: have to make these grand changes immediately. These all little

858
00:49:28,960 --> 00:49:31,960
Speaker 2: changes make you feel so good that you want to

859
00:49:32,000 --> 00:49:35,040
Speaker 2: do another, and another and another. And when it comes

860
00:49:35,040 --> 00:49:38,600
Speaker 2: to eating healthy or giving up sugar, the very first

861
00:49:38,640 --> 00:49:42,720
Speaker 2: step is making the decision getting your head in the game,

862
00:49:42,840 --> 00:49:47,560
Speaker 2: because again, fifty percent attitude, and when your head is

863
00:49:47,600 --> 00:49:50,880
Speaker 2: in it for the right reasons, that's when the magic happens.

864
00:49:51,360 --> 00:49:54,279
Speaker 1: Yes, absolutely, I want to ask you a question. What

865
00:49:54,360 --> 00:49:58,120
Speaker 1: is the last I Choose me moment you had? Could

866
00:49:58,160 --> 00:50:02,759
Speaker 1: be big, could be little for me, example, choosing to

867
00:50:03,080 --> 00:50:05,640
Speaker 1: use a sugar alternative in my tea this morning, that

868
00:50:05,800 --> 00:50:08,879
Speaker 1: was an I Choose me moment? Or you know, they

869
00:50:08,880 --> 00:50:12,000
Speaker 1: can be huge, like choosing to start a new career

870
00:50:12,080 --> 00:50:14,880
Speaker 1: path or you know, big, little whatever it was, what

871
00:50:15,000 --> 00:50:15,440
Speaker 1: was yours?

872
00:50:15,719 --> 00:50:18,520
Speaker 2: This is actually a pretty easy one for me to answer.

873
00:50:19,760 --> 00:50:24,080
Speaker 2: So my I Choose Me moment was I had a

874
00:50:24,239 --> 00:50:34,120
Speaker 2: work obligation scheduled for tomorrow night, and my younger daughter

875
00:50:34,360 --> 00:50:37,680
Speaker 2: called and said that she was free, that her plans

876
00:50:37,719 --> 00:50:40,479
Speaker 2: had just fallen apart did I want to come into

877
00:50:40,480 --> 00:50:45,959
Speaker 2: the city and join her for dinner? And I thought, yes,

878
00:50:46,000 --> 00:50:49,880
Speaker 2: I do, And so I canceled the work obligation and

879
00:50:49,960 --> 00:50:52,840
Speaker 2: I chose myself and often I'm going to go tomorrow

880
00:50:52,920 --> 00:50:55,400
Speaker 2: night to join my daughter for a glorious dinner.

881
00:50:55,840 --> 00:50:58,440
Speaker 1: Oh my god, I love that because I know how

882
00:50:58,600 --> 00:51:02,319
Speaker 1: valuable that time is with your adult daughters. It just

883
00:51:02,360 --> 00:51:03,080
Speaker 1: fills you up.

884
00:51:03,880 --> 00:51:07,000
Speaker 2: And like the old me wouldn't have done that. I would,

885
00:51:07,000 --> 00:51:10,000
Speaker 2: you know, I like you. We say yes to every

886
00:51:10,200 --> 00:51:13,239
Speaker 2: work obligation that comes about. You know, we never want

887
00:51:13,280 --> 00:51:18,239
Speaker 2: to disappoint anybody. And I think the older I get,

888
00:51:18,960 --> 00:51:23,719
Speaker 2: the the wiser I'm getting in, the more confident I'm

889
00:51:23,760 --> 00:51:29,279
Speaker 2: getting with doing what I really want to do. Obviously,

890
00:51:29,560 --> 00:51:33,600
Speaker 2: you know, never being mindful of never hurting anyone's feelings

891
00:51:33,680 --> 00:51:35,320
Speaker 2: and making sure that I give the right people the

892
00:51:35,400 --> 00:51:37,840
Speaker 2: right right and you know, do what I need to

893
00:51:37,840 --> 00:51:40,480
Speaker 2: do to make sure that my career is flourishing. But

894
00:51:40,800 --> 00:51:43,520
Speaker 2: at the same time, you know, taking care of myself,

895
00:51:44,160 --> 00:51:45,040
Speaker 2: nurturing my soul.

896
00:51:46,160 --> 00:51:49,480
Speaker 1: I love that and I love you. Thank you so

897
00:51:49,560 --> 00:51:51,440
Speaker 1: much for being on our podcast.

898
00:51:51,760 --> 00:51:53,040
Speaker 2: You are so welcome.

899
00:51:53,200 --> 00:51:58,560
Speaker 1: My Jenny, Mike Kelly, my girl, I learned so much today,

900
00:51:58,640 --> 00:52:00,880
Speaker 1: and I know our listeners did too, so this has

901
00:52:01,040 --> 00:52:02,480
Speaker 1: just been wonderful. Thank you Joy.

902
00:52:03,400 --> 00:52:06,160
Speaker 2: Oh my pleasure. I want to have you over for

903
00:52:06,200 --> 00:52:08,080
Speaker 2: a feast to my house one day.

904
00:52:08,520 --> 00:52:09,520
Speaker 1: I'm here, I'm ready.

905
00:52:09,760 --> 00:52:10,680
Speaker 2: Great, No sugar.

906
00:52:13,840 --> 00:52:18,040
Speaker 1: That was some incredible information from my friend Joy. Thank

907
00:52:18,080 --> 00:52:22,439
Speaker 1: you Joy. There's always something new to learn about food

908
00:52:22,440 --> 00:52:24,759
Speaker 1: and nutrition, and I'm just so grateful that she was

909
00:52:24,800 --> 00:52:27,600
Speaker 1: able to chat with me today. As we continue to

910
00:52:27,760 --> 00:52:31,000
Speaker 1: choose ourselves each week, how about this for and I

911
00:52:31,080 --> 00:52:35,280
Speaker 1: choose me moment, Let's take a look in our refrigerators.

912
00:52:36,120 --> 00:52:38,600
Speaker 1: How about we even go deeper. How about we look

913
00:52:38,640 --> 00:52:42,560
Speaker 1: in our snack cabinets. I know you have one of those,

914
00:52:42,680 --> 00:52:46,239
Speaker 1: because I have one, and ours is literally a disaster.

915
00:52:46,560 --> 00:52:51,799
Speaker 1: There's open bags, cookies falling out everywhere. It's actually pretty embarrassing.

916
00:52:51,920 --> 00:52:54,560
Speaker 1: But let's not choose to focus on that. Let's focus

917
00:52:54,640 --> 00:52:59,000
Speaker 1: on this. Are their healthy options in there? Or is

918
00:52:59,040 --> 00:53:01,160
Speaker 1: it just a bunch of cracks? Yeah, I'm telling you.

919
00:53:01,360 --> 00:53:05,120
Speaker 1: For me, I had to go through and physically remove

920
00:53:05,200 --> 00:53:08,640
Speaker 1: any temptations that I know would be calling my name

921
00:53:08,680 --> 00:53:12,480
Speaker 1: come eight pm. I had to throw out my precious

922
00:53:12,680 --> 00:53:16,000
Speaker 1: caramel m and MS. I had to hide Fiona's Cheetos

923
00:53:16,040 --> 00:53:18,840
Speaker 1: on the top shelf where I can't really reach them,

924
00:53:19,239 --> 00:53:21,160
Speaker 1: and I have to do that over and over because

925
00:53:21,200 --> 00:53:24,160
Speaker 1: I don't know how they do it. But those tempting snacks,

926
00:53:24,440 --> 00:53:26,680
Speaker 1: those not so great choices, they seem to sneak their

927
00:53:26,719 --> 00:53:29,640
Speaker 1: way back in there every time. It's like they multiply

928
00:53:29,719 --> 00:53:33,359
Speaker 1: in there somehow. So choose to clean all of that up.

929
00:53:33,760 --> 00:53:36,720
Speaker 1: Set yourself up with success when it comes to healthy

930
00:53:36,800 --> 00:53:41,520
Speaker 1: eating options. Also, here's a question, when was the last

931
00:53:41,560 --> 00:53:44,839
Speaker 1: time you cooked for yourself instead of getting drive through

932
00:53:45,040 --> 00:53:49,520
Speaker 1: or ordering takeout? Like cooked real food. It doesn't have

933
00:53:49,560 --> 00:53:53,040
Speaker 1: to be fancy or complicated. Maybe just grill some chicken,

934
00:53:53,200 --> 00:53:56,600
Speaker 1: or boil up some wild rice, or make a big

935
00:53:56,640 --> 00:54:00,319
Speaker 1: salad with whatever little lonely vegetables are hiding in there.

936
00:54:00,719 --> 00:54:03,000
Speaker 1: You will feel so much better when you take the

937
00:54:03,040 --> 00:54:06,799
Speaker 1: time to prioritize what you put in your body. I know,

938
00:54:07,440 --> 00:54:10,480
Speaker 1: I know, our lives are hectic and it's easy to

939
00:54:10,520 --> 00:54:15,920
Speaker 1: forget these things. But hopefully this conversation today reminds you

940
00:54:16,440 --> 00:54:20,520
Speaker 1: to choose healthy options for your next meal. That's it.

941
00:54:20,880 --> 00:54:23,520
Speaker 1: Thanks for listening to I choose me. You can check

942
00:54:23,520 --> 00:54:26,279
Speaker 1: out all our social links in the show notes and

943
00:54:26,440 --> 00:54:29,600
Speaker 1: make sure to follow rate review, you know all that stuff.

944
00:54:29,680 --> 00:54:32,400
Speaker 1: Use the hashtag I Choose me because I want to

945
00:54:32,440 --> 00:54:35,000
Speaker 1: see what your eye choose me moments are. I'll be

946
00:54:35,160 --> 00:54:37,880
Speaker 1: right here next week, and I hope you will choose

947
00:54:37,880 --> 00:54:38,600
Speaker 1: to be here too,