WEBVTT - I Choose...Healthy Choices with Joy Bauer

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

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<v Speaker 1>welcome to I Choose Me. This podcast is all about

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<v Speaker 1>the choices we make and where they lead us. And

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<v Speaker 1>one of the most important choices we make every day

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<v Speaker 1>is the food we choose to put in our bodies.

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<v Speaker 1>People are always asking me, what do I eat, When

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<v Speaker 1>do I eat? All of the questions. Healthy eating has

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<v Speaker 1>just become a way of life for me, but I

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<v Speaker 1>also know it can be overwhelming sometimes and confusing with

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<v Speaker 1>all the different things that we have available to us,

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<v Speaker 1>all the different things that we see on the social

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<v Speaker 1>media and the TV. Everybody, it seems, is giving us

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<v Speaker 1>their tips and their hacks, and it can be a lot.

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<v Speaker 1>I like to keep things simple, stick with the experts,

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<v Speaker 1>and hear straight from the source. So my guest today

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<v Speaker 1>is the nutrition and healthy lifestyle expert for the Today Show.

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<v Speaker 1>She is a number one New York Times bestselling author

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<v Speaker 1>known for making the most delicious and nutritious recipes, and

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<v Speaker 1>she's part of my QVC sisterhood from the Q fifty.

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<v Speaker 1>Please welcome Joy Bouer to the I Choose Me Podcast. Okay, Joy,

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<v Speaker 1>we just met, but I feel like I've known you

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<v Speaker 1>forever because I watch you on the Today Show. You're

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<v Speaker 1>my nutritionist guru.

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

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<v Speaker 2>watched you forever and it was like super cool for

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<v Speaker 2>me to be able to meet you at the event.

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<v Speaker 2>I think you knew that, right. Did I lunge at you?

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<v Speaker 1>You didn't lunge at me anymore than I lunged at you.

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

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<v Speaker 1>the pod today because there are so many questions that

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<v Speaker 1>I have for you personally and just from our audience.

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<v Speaker 1>Things people need to know, should know, things I just

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<v Speaker 1>want to know, burning questions. So I'm just going to

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

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<v Speaker 1>love it. Okay. Well, before we get to the questions,

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<v Speaker 1>I do want to ask you, how did you become

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<v Speaker 1>a nutritionist? Was this something that you loved since you

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<v Speaker 1>were a little girl? Was this a driving desire for you?

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<v Speaker 1>Did you fall into it? What happened?

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<v Speaker 2>You know what? A little bit of all of that.

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<v Speaker 2>So I was sort of born with this passion for

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<v Speaker 2>all things under the health umbrella. I was a huge athlete.

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<v Speaker 2>I loved every single sport that there was but by

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<v Speaker 2>the time I was in middle school, I was a

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<v Speaker 2>competitive gymnast, and so, like all serious athletes, sort of

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<v Speaker 2>the food piece when hand in hand with the athleticism,

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<v Speaker 2>and so I was always, you know, sort of researching

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<v Speaker 2>and trying to figure out how to optimize my performance

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

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<v Speaker 2>Even though I called the masterpieces, truly they were message.

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<v Speaker 2>She would validate that. And then as I got older,

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<v Speaker 2>I decided that I wanted to actually go into medicine.

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<v Speaker 2>So I was pre med in college. I majored in

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<v Speaker 2>biochemistry and kinesiology, and I thought I was going to

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<v Speaker 2>become a pediatrician. And when I graduated from college, and

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<v Speaker 2>throughout that whole entire time, I was fascinated with nutrition.

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<v Speaker 2>It was more of a hobby for me, and that

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<v Speaker 2>point the sports was as well. And so when I graduated,

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<v Speaker 2>I took a sabbatical from going to medical school and

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<v Speaker 2>I got a graduate degree in clinical nutrition at NYU.

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

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<v Speaker 2>All the moons lined up, the light bulb sort of

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<v Speaker 2>went off. It was just my very first nutrition one

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<v Speaker 2>oh one, and I thought, oh my goodness, like this

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<v Speaker 2>could actually be a career. I love food. I was

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<v Speaker 2>always a huge foodie. I grew up in a foody household.

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<v Speaker 2>We loved textures and flavors and ethnic cuisine and combinations.

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<v Speaker 2>I love playing with food. I have the gift of gab.

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<v Speaker 2>I love working with people, and so like this, this

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<v Speaker 2>was my path and so for many years. I think

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<v Speaker 2>a lot of people know me from television, But ironically,

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<v Speaker 2>the entire first half of my career was in academics.

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<v Speaker 2>I was in clinical nutrition, and I loved every single

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<v Speaker 2>job I ever had.

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<v Speaker 1>Oh that's such a good story. I love that because

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<v Speaker 1>that does seem to be such a natural progression from

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<v Speaker 1>early athletics and knowing that your body runs better when

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<v Speaker 1>you take better care of it and when you eat better,

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<v Speaker 1>and then just growing that into this passion. It's such

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<v Speaker 1>a good good story.

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<v Speaker 2>But truth be told, Jenny, the earlier days, when I

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<v Speaker 2>was doing my own nutrition research in middle school, in

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<v Speaker 2>way before the Internet, my nutrition wasn't necessarily.

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<v Speaker 1>I mean, what did we do before the internet.

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<v Speaker 2>Oh my gosh. I allotted things like mayonnaise, lad and

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<v Speaker 2>coleslaw as my vegetables, and my complex carbohydrates were buttery

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<v Speaker 2>ritz crackers. I mean, it was a mess. It was

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<v Speaker 2>a mess, but the interest and the passion was there.

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<v Speaker 1>It's so true. We learn so much from the internet now.

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<v Speaker 1>You know, if you start to follow nutritional feeds or

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<v Speaker 1>healthy feeds, people that are putting really great positive content

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<v Speaker 1>out there, you just start to get inundated with new

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<v Speaker 1>recipes and new hacks and all the things that I mean,

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<v Speaker 1>actually way more than we can even process. Sometimes it's

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

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<v Speaker 1>know what to eat because there's too many ideas in

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<v Speaker 1>my head.

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<v Speaker 2>Right and a lot of the information can be conflicting.

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<v Speaker 2>So you know, it sort of goes back to being

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<v Speaker 2>your own best friend and your own cheerleader and your

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<v Speaker 2>own supporter, and like really listening to your own body.

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<v Speaker 2>Because I think one of the things that I say

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

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<v Speaker 2>There's hundreds of ways to get to the finish line.

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<v Speaker 2>And I think each of us we are unique. We

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<v Speaker 2>have our own eating styles and sensitivities and food preferences,

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<v Speaker 2>and we just have to figure it out. And that's

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<v Speaker 2>part of the adventure.

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<v Speaker 1>How did you become the force that you are on NBC.

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<v Speaker 2>Wow, so TV was completely an accident. I was the

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<v Speaker 2>director of Nutrition for pediatric Cardiology at Mount Sion and

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<v Speaker 2>Medical Center, and I absolutely love my job. And part

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<v Speaker 2>of my job I was in house. I worked in

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<v Speaker 2>critical care, I worked in the transplant unit, I worked

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<v Speaker 2>without patient, you know, all sorts of scenarios. But I

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<v Speaker 2>also wrote this grant and I went out into underserved

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<v Speaker 2>areas Harlem and East Harlem, and in a sense, I

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<v Speaker 2>tried to break the chain. I worked with communities that

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<v Speaker 2>were at high risk for obesity and heart disease, type

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<v Speaker 2>two diabetes, and really teaching kindergarten through twelfth grade how

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<v Speaker 2>to eat better, how to exercise more, how to practice

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<v Speaker 2>healthier lifestyles. Loved my jobs. You know, I think I'm

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<v Speaker 2>getting the goosebumps right now thinking.

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<v Speaker 1>I have them. I have the goosebumps just hearing your

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<v Speaker 1>amazing story and like, I'm so inspired by all this

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<v Speaker 1>amazing work that you've done, and like how many people

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<v Speaker 1>you have helped. Just wow, You're wow.

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<v Speaker 2>Oh, thank you, thank you. I never take it for granted.

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<v Speaker 2>I just I love my job so much. But that's me.

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<v Speaker 2>I mean, there are so many different people in different

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<v Speaker 2>fields that love their jobs as well. And look at you.

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<v Speaker 2>I mean, you entertained us in such a huge way

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<v Speaker 2>and brought so much joy into our homes. So I

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<v Speaker 2>could say exactly the same thing to you, but they

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<v Speaker 2>so there I was. I was doing my thing, and

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<v Speaker 2>along the way, I started to write articles for magazines,

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<v Speaker 2>and then I got a book deal. And so when

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<v Speaker 2>the book came out, it was at a very interesting time.

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<v Speaker 2>It was in the late nineteen nineties and people were

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<v Speaker 2>starting to really take food seriously. Not just in the

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<v Speaker 2>way that the less you eat, the more weight you

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<v Speaker 2>could lose. It was more about eating the right foods

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<v Speaker 2>and the right combinations can increase your energy and enable

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<v Speaker 2>you to think more clearly, and lower your cholesterol and

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<v Speaker 2>level out your blood sugar and regulate your mood. Like

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<v Speaker 2>all of these things that we now know is you know,

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<v Speaker 2>like everyday thoughts. But at the time it was new

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<v Speaker 2>and it was exciting. So the book did really well,

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<v Speaker 2>and then all of a sudden it landed on the

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<v Speaker 2>desks of a lot of producers, and then producers started

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<v Speaker 2>calling me in to do things on TV. And I'm

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<v Speaker 2>not like you. The first television episode I ever did,

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<v Speaker 2>I thought I was gonna throw up a food display.

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<v Speaker 1>Oh my gosh.

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<v Speaker 2>Part was racing a million miles a minute. I was

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<v Speaker 2>a nervous wreck. And it was on the view. So

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<v Speaker 2>there were four hosts and I was on with two couples,

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<v Speaker 2>so I maybe had a line or two to say,

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<v Speaker 2>but this was at my wheelhouse.

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<v Speaker 1>It takes time to get comfortable in front of the camera.

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<v Speaker 1>It does for me if I haven't done it in

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<v Speaker 1>a while. It's like riding a bike. It comes back

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<v Speaker 1>to you, but it does take that initial period of thinking, oh,

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<v Speaker 1>this is going terribly.

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<v Speaker 2>Yeah, no it yeah. It took me a lot to

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

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<v Speaker 2>but I have been the nutrition and health expert on

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<v Speaker 2>the Today Show now for seventeen years. Wow, oh I am.

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<v Speaker 1>That's incredible though, And the reason is because you are

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<v Speaker 1>so personable and you really do break it down into

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<v Speaker 1>simple terms for people and give us so many healthy

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<v Speaker 1>ideas and options that we can use in our lives.

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<v Speaker 1>Like what the information that you give us is so digestible,

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<v Speaker 1>no pun intended.

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<v Speaker 2>I love that.

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<v Speaker 1>Things change all the time when it comes to food

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<v Speaker 1>and nutrition. I mean when I was younger and in school,

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<v Speaker 1>and I mean everybody probably They give us the food pyramid, right, right,

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<v Speaker 1>and that's how we learned that's what we were supposed

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<v Speaker 1>to eat. And has that changed? Has the discussion around

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<v Speaker 1>that food pyramid changed? Have the things on the food

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<v Speaker 1>pyramid changed?

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<v Speaker 2>Oh? I sure hope. So I think, well, the short

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<v Speaker 2>answer to that is absolutely. And I just think the

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<v Speaker 2>common sense way that people who aspire to be healthy

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<v Speaker 2>and who are you know, radical health nuts eat very

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<v Speaker 2>very differently from the original food pyramid. I think we

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<v Speaker 2>eat far less carbs now. The carbs that we do

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<v Speaker 2>eat are slower burn, higher quality carbs, whole grains, you know,

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<v Speaker 2>things like that. And also I think that we're much

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<v Speaker 2>more thoughtful over our proteins. Plant proteins is explosive right now.

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<v Speaker 2>That has a huge place within all of the proteins.

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<v Speaker 2>People are diversifying their proteins now. Are also very environmentally mindful,

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<v Speaker 2>so you know, we put a lot of thought into

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<v Speaker 2>how we could reduce our carbon footprint as well, and

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<v Speaker 2>that plays a part on it. I think that some

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<v Speaker 2>of the things that we used to know, like the

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<v Speaker 2>saturated fats, even though I know there's different camps of

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<v Speaker 2>thought the saturated fats will still be connected with an

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<v Speaker 2>elevated risk of heart disease, and we do want to

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<v Speaker 2>reduce those. Even though the oils and sweets that we

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

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<v Speaker 2>we're limited that much more, and a lot of the

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<v Speaker 2>oils have switched in. Olive oil and avocado oil to me,

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<v Speaker 2>are sort of the holy grail.

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<v Speaker 1>Right me too. It used to be vegetable oil and

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<v Speaker 1>then oil, and so those things are off the table now.

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<v Speaker 1>We're not supposed to eat vegetable oil or kennel oil

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<v Speaker 1>or one I just heard about yesterday, rape seed oil.

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<v Speaker 2>Well, and I think that it's not necessarily that we

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<v Speaker 2>need to totally avoid them, but they don't have the

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<v Speaker 2>health perks or the benefits that we know we get

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<v Speaker 2>from an extra virgin olive oil or a pure avocado oil.

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<v Speaker 1>Does it need to be extra virgin?

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<v Speaker 2>So extra virgin will have a more powerful array of antioxidants,

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<v Speaker 2>but regular olive oil still has the mono unsaturated heart

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<v Speaker 2>friendly fats. So what I usually will say to people is,

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<v Speaker 2>if you're going to buy a really expensive bottle of

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<v Speaker 2>olive oil, that's an extra virgin olive oil. I would

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<v Speaker 2>probably save it for cold preps when you're really going

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<v Speaker 2>to enjoy the powerful taste and you're not going to

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<v Speaker 2>destroy any of the slightly heat sensitive antioxidant load that

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

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<v Speaker 2>what we are finding out now, if you would have

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<v Speaker 2>asked me this question two three years ago, I would

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<v Speaker 2>have said to you, like, all of the antioxidants within

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<v Speaker 2>the extra virgin or heat sensitive, a lot of them

0:12:58.400 --> 0:13:01.160
<v Speaker 2>are not and their heat resistance, and so you still

0:13:01.240 --> 0:13:04.600
<v Speaker 2>can cook with extra virgin olive oil. But sometimes again,

0:13:04.600 --> 0:13:07.880
<v Speaker 2>if you're paying a top dollar for it, it's not

0:13:07.880 --> 0:13:09.640
<v Speaker 2>really worth it. I would say save it for salad

0:13:09.720 --> 0:13:13.600
<v Speaker 2>dressings and drizzling on hummus and things like that where

0:13:13.600 --> 0:13:16.240
<v Speaker 2>you're really going to enjoy it. But extra virgin and

0:13:16.280 --> 0:13:19.880
<v Speaker 2>regular olive oil all great. And avocado oil, the new

0:13:19.960 --> 0:13:22.680
<v Speaker 2>kid on the block, is interesting because we don't have

0:13:22.720 --> 0:13:25.920
<v Speaker 2>a lot of research on it, but it has When

0:13:25.960 --> 0:13:28.960
<v Speaker 2>we look at the lipid composition, it is so during

0:13:29.240 --> 0:13:34.360
<v Speaker 2>similar to extra virgin and regular olive oil that I'm

0:13:34.840 --> 0:13:39.480
<v Speaker 2>so confident that whatever we wind up moving forward in

0:13:39.559 --> 0:13:42.520
<v Speaker 2>terms of studies, we're going to find the same enhancing

0:13:42.600 --> 0:13:46.600
<v Speaker 2>hard health, reducing and easing inflammation. And the nice thing

0:13:46.640 --> 0:13:49.280
<v Speaker 2>about avocado oil is that it has a higher smoke

0:13:49.360 --> 0:13:52.679
<v Speaker 2>point and it's also neutral tasting. So whereas back in

0:13:52.720 --> 0:13:55.240
<v Speaker 2>the day we used to say, use canola oil for

0:13:55.280 --> 0:13:57.800
<v Speaker 2>all your baked goods because it doesn't have a taste

0:13:58.280 --> 0:14:00.679
<v Speaker 2>unless you're making olive oil cake. With all of oil cake,

0:14:00.720 --> 0:14:04.280
<v Speaker 2>you would want that olive oily flavor, but not necessarily

0:14:04.360 --> 0:14:07.240
<v Speaker 2>with your chocolate chip cookies or your other things. So

0:14:07.679 --> 0:14:11.360
<v Speaker 2>avocado oil is great for any time that either you're

0:14:11.400 --> 0:14:15.120
<v Speaker 2>going to use a super super high heat for prolonged

0:14:15.120 --> 0:14:17.440
<v Speaker 2>periods of time because it's not going to go rancid,

0:14:18.200 --> 0:14:20.160
<v Speaker 2>or if you want something that is not going to

0:14:20.200 --> 0:14:22.840
<v Speaker 2>affect the flavor of your creation.

0:14:23.440 --> 0:14:26.280
<v Speaker 1>That is such good news for me. I love avocado oil.

0:14:26.320 --> 0:14:30.640
<v Speaker 1>I basically that's my oil now perfect. I heard though

0:14:30.680 --> 0:14:33.960
<v Speaker 1>that there are certain brands which we probably shouldn't go into,

0:14:34.040 --> 0:14:36.520
<v Speaker 1>but I've heard that there are some avocado oils that

0:14:36.560 --> 0:14:37.720
<v Speaker 1>are better than other ones.

0:14:38.320 --> 0:14:41.240
<v Speaker 2>Yeah, because there are brands out there that it's kind

0:14:41.280 --> 0:14:44.000
<v Speaker 2>of fraudulent, and we're going to get better at this

0:14:44.160 --> 0:14:48.040
<v Speaker 2>because avocado oil is becoming more mainstream. So we're becoming

0:14:48.040 --> 0:14:52.920
<v Speaker 2>smarter consumers. There are brands that do blends and they'll

0:14:53.000 --> 0:14:56.840
<v Speaker 2>be just a little fairy dust dropping of the avocado

0:14:56.880 --> 0:15:01.520
<v Speaker 2>oil and then they'll have cheaper ves sgetable oil blends

0:15:01.560 --> 0:15:04.040
<v Speaker 2>that are in it. So it makes you it's not nice,

0:15:04.800 --> 0:15:08.440
<v Speaker 2>not nice at all. But again my hope is I'm

0:15:08.480 --> 0:15:11.360
<v Speaker 2>crossing my fingers on my toes that because we're getting smarter,

0:15:11.600 --> 0:15:15.720
<v Speaker 2>companies will shy against doing that, but doing it a lot.

0:15:16.200 --> 0:15:17.400
<v Speaker 1>What about coconut oil.

0:15:18.000 --> 0:15:21.080
<v Speaker 2>So I am not necessarily a fan of coconut oil.

0:15:21.120 --> 0:15:23.880
<v Speaker 2>I could appreciate the mouth feel that it brings to

0:15:23.920 --> 0:15:27.160
<v Speaker 2>the table, and I could also appreciate the flavor, and

0:15:27.240 --> 0:15:31.160
<v Speaker 2>it's very versatile in some instances, more so than the

0:15:31.200 --> 0:15:34.880
<v Speaker 2>real liquidy oils. The reason I say this is because

0:15:35.240 --> 0:15:38.040
<v Speaker 2>coconut oil, so we're not talking about refined coconut oil.

0:15:38.400 --> 0:15:41.600
<v Speaker 2>I'm going to talk about a high quality coconut oil.

0:15:41.960 --> 0:15:46.920
<v Speaker 2>So coconut oil is mainly saturated fat. And even though

0:15:47.800 --> 0:15:51.200
<v Speaker 2>we have a lot of studies showing that the type

0:15:51.200 --> 0:15:55.080
<v Speaker 2>of saturated fat that cocon coconut oil has is I

0:15:55.160 --> 0:15:58.360
<v Speaker 2>refer to it as lipid neutral. So what that means

0:15:58.480 --> 0:16:00.960
<v Speaker 2>is even though it falls under the umbrella of the

0:16:01.000 --> 0:16:05.320
<v Speaker 2>type of fats that raise our bad cholesterol and subsequently

0:16:05.320 --> 0:16:09.360
<v Speaker 2>can increase heart disease, the type of saturated fat in

0:16:09.720 --> 0:16:15.280
<v Speaker 2>coconut oil. Some studies show that it's lipid neutral, meaning

0:16:15.480 --> 0:16:17.760
<v Speaker 2>that even though it has you know, let's call it

0:16:17.760 --> 0:16:22.280
<v Speaker 2>the somewhat scary fat, it doesn't affect your arteries like

0:16:22.440 --> 0:16:26.760
<v Speaker 2>let's say, full fat dairy and like the marbled red meats.

0:16:27.000 --> 0:16:29.600
<v Speaker 2>So it's a little bit different. But the reason why

0:16:29.600 --> 0:16:32.560
<v Speaker 2>I would never say or recommend from my standpoint to

0:16:32.760 --> 0:16:35.720
<v Speaker 2>use it as your go to oil is because there

0:16:35.760 --> 0:16:38.560
<v Speaker 2>are other studies and like the American Heart Association, it's

0:16:38.560 --> 0:16:40.960
<v Speaker 2>a good it's a good resource to go to to

0:16:41.000 --> 0:16:45.480
<v Speaker 2>look at how they sort of bucket coconut oil. They

0:16:45.560 --> 0:16:47.840
<v Speaker 2>show that there are some studies that do have a

0:16:47.880 --> 0:16:51.640
<v Speaker 2>connection to elevating cholesterol with coconut oil and raising heart

0:16:51.720 --> 0:16:55.360
<v Speaker 2>disease risks. So I would say it's a great accent oil,

0:16:55.720 --> 0:16:59.240
<v Speaker 2>but not necessarily soroughly your go to oil like olive

0:16:59.240 --> 0:16:59.880
<v Speaker 2>and avocado.

0:17:00.600 --> 0:17:03.840
<v Speaker 1>Okay, good to know. My daughter uses coconut oil when

0:17:03.840 --> 0:17:06.760
<v Speaker 1>she makes popcorn, and I think, yeah, she enjoys the

0:17:06.800 --> 0:17:08.440
<v Speaker 1>taste of it, but I'm going to have to try

0:17:08.480 --> 0:17:18.440
<v Speaker 1>to switch her over to the apocado. Yeah, there are

0:17:18.520 --> 0:17:23.840
<v Speaker 1>so many conversations around protein, especially protein for women as

0:17:23.880 --> 0:17:27.439
<v Speaker 1>we age. I have been really researching it a lot

0:17:27.520 --> 0:17:30.920
<v Speaker 1>lately and learning so much about protein because I don't

0:17:30.960 --> 0:17:34.520
<v Speaker 1>eat red meat, I don't eat dairy, which is another

0:17:35.040 --> 0:17:38.320
<v Speaker 1>way to get protein, and so it's been just sort

0:17:38.359 --> 0:17:40.680
<v Speaker 1>of a process of finding out what I can eat

0:17:40.680 --> 0:17:43.040
<v Speaker 1>to get all my protein in because I've also learned

0:17:43.040 --> 0:17:46.119
<v Speaker 1>that we need more protein than I ever even imagined.

0:17:46.640 --> 0:17:50.120
<v Speaker 1>I heard yesterday it's like zero point four or or

0:17:50.160 --> 0:17:53.439
<v Speaker 1>all the way to one percentage of protein you need

0:17:53.480 --> 0:17:54.320
<v Speaker 1>to eat per pound.

0:17:55.920 --> 0:18:02.120
<v Speaker 2>If you were to ask ten different registered dietitians you positions,

0:18:02.240 --> 0:18:07.360
<v Speaker 2>you probably would get ten different answers. And I'm fascinated

0:18:07.400 --> 0:18:10.200
<v Speaker 2>by all the protein research. This is what I will

0:18:10.240 --> 0:18:13.440
<v Speaker 2>tell you. I will say that one of the easiest

0:18:13.760 --> 0:18:18.000
<v Speaker 2>reference calculations that you can use is if you take

0:18:18.080 --> 0:18:22.240
<v Speaker 2>your weight in pounds and you have it, that is

0:18:22.520 --> 0:18:26.119
<v Speaker 2>the least amount of protein grams you should be eating,

0:18:26.280 --> 0:18:29.720
<v Speaker 2>and you should be eating it throughout the day, not

0:18:29.920 --> 0:18:33.040
<v Speaker 2>all in one meal. And the reason being that protein

0:18:33.280 --> 0:18:38.120
<v Speaker 2>is an amazing nutrient. It helps to level out your

0:18:38.119 --> 0:18:42.480
<v Speaker 2>blood sugars because it slows down the absorption of carbohydrate,

0:18:42.520 --> 0:18:45.760
<v Speaker 2>and we inevitably eat carbohydrate, even if you're a low

0:18:45.800 --> 0:18:49.240
<v Speaker 2>car person. You're eating vegetables, you're eating fruits. So it

0:18:49.320 --> 0:18:51.560
<v Speaker 2>helps to level out our blood sugars so we're more

0:18:51.640 --> 0:18:55.879
<v Speaker 2>even keeled and we feel less frazzled and volatile. It

0:18:55.920 --> 0:18:59.520
<v Speaker 2>also helps to repair and strengthen every single cell within

0:18:59.600 --> 0:19:02.840
<v Speaker 2>our body. And it's all of our amino acids, of

0:19:02.880 --> 0:19:06.040
<v Speaker 2>the amino acids or the building blocks of our protein.

0:19:06.440 --> 0:19:08.600
<v Speaker 2>So if you take your weight, you divide it in half.

0:19:08.840 --> 0:19:12.760
<v Speaker 2>That is the number you should have as your starting point,

0:19:12.960 --> 0:19:15.200
<v Speaker 2>and it doesn't have to be an exact every day.

0:19:15.359 --> 0:19:17.840
<v Speaker 2>And people are probably thinking, well, how could I even

0:19:17.920 --> 0:19:22.879
<v Speaker 2>figure out how many grams different things have? And so

0:19:22.920 --> 0:19:26.080
<v Speaker 2>you can use some of the free apps or calculators

0:19:26.119 --> 0:19:29.560
<v Speaker 2>that they have online and just log your food and

0:19:29.600 --> 0:19:33.080
<v Speaker 2>be very specific with the amounts that you're eating, and

0:19:33.119 --> 0:19:38.040
<v Speaker 2>make sure that you differentiate between cooked and between raw,

0:19:38.359 --> 0:19:43.000
<v Speaker 2>especially for things like quinoa and brown rice and lentils,

0:19:43.040 --> 0:19:46.040
<v Speaker 2>because there'll be different measurements for cooked and for dry

0:19:46.560 --> 0:19:49.880
<v Speaker 2>and sow and beans. And so if you log your

0:19:49.880 --> 0:19:53.120
<v Speaker 2>food for three days and then you know what your

0:19:53.160 --> 0:19:55.879
<v Speaker 2>goal is, and let's say if you weigh one hundred

0:19:55.880 --> 0:19:58.439
<v Speaker 2>and forty pounds and your goal is seventy grams of

0:19:58.520 --> 0:20:02.840
<v Speaker 2>protein per day, you want to really divvy that up.

0:20:02.920 --> 0:20:05.160
<v Speaker 2>So in the perfect world, but of course we don't

0:20:05.160 --> 0:20:07.200
<v Speaker 2>live in the perfect world, but it would be something

0:20:07.320 --> 0:20:11.760
<v Speaker 2>like twenty grams at breakfast, twenty grams at launch, twenty

0:20:11.800 --> 0:20:14.720
<v Speaker 2>grams at dinner, and then ten grams with your snacks

0:20:14.920 --> 0:20:16.359
<v Speaker 2>scattered problem today.

0:20:16.840 --> 0:20:19.200
<v Speaker 1>Okay, that's so good. That's such a good breakdown.

0:20:19.680 --> 0:20:22.240
<v Speaker 2>Yeah, and not difficult. You know, you just have and

0:20:22.280 --> 0:20:25.040
<v Speaker 2>for you if you don't eat meat, it might even

0:20:25.080 --> 0:20:27.200
<v Speaker 2>be like a protein smoothie in the morning if you

0:20:27.240 --> 0:20:30.560
<v Speaker 2>add a scoop of a plant based protein powder. You

0:20:30.560 --> 0:20:33.280
<v Speaker 2>know that generally give you, depending upon what brand, you

0:20:33.320 --> 0:20:37.280
<v Speaker 2>could easily get about twenty grams from that. I am

0:20:37.320 --> 0:20:42.159
<v Speaker 2>a huge Greek yogurt lover, so for me in the morning,

0:20:42.240 --> 0:20:44.480
<v Speaker 2>you know, a piece of fruit and some Greek yogurt

0:20:44.560 --> 0:20:48.920
<v Speaker 2>and you know, maybe a handful of chopped nuts on top,

0:20:49.760 --> 0:20:52.360
<v Speaker 2>and yes, I'd hit my quota as well. So it's

0:20:52.359 --> 0:20:55.400
<v Speaker 2>not difficult. It's just being in the no knowledge is.

0:20:55.840 --> 0:20:59.480
<v Speaker 1>Right, absolutely absolutely, that is such a great equation for people,

0:20:59.480 --> 0:21:03.040
<v Speaker 1>and so to understand basically half your body weight in

0:21:03.160 --> 0:21:07.359
<v Speaker 1>protein grams per day, right, I love this, Okay. I

0:21:07.560 --> 0:21:12.160
<v Speaker 1>just heard also that protein should be the primary food

0:21:12.200 --> 0:21:13.960
<v Speaker 1>that you eat first thing in the morning, the thing

0:21:14.000 --> 0:21:16.760
<v Speaker 1>that you break your fast with in the mornings.

0:21:17.359 --> 0:21:20.000
<v Speaker 2>So this is kind of going to go back to

0:21:21.040 --> 0:21:24.719
<v Speaker 2>your personality and your eating preference. And the reason I'm

0:21:24.760 --> 0:21:26.720
<v Speaker 2>going to say this is because people are always saying

0:21:26.760 --> 0:21:29.520
<v Speaker 2>to me, is breakfast really the most important meal of

0:21:29.560 --> 0:21:34.760
<v Speaker 2>the day, And in my opinion, I think whatever meal

0:21:34.800 --> 0:21:38.680
<v Speaker 2>you're eating in that moment is the most important meal

0:21:38.720 --> 0:21:42.080
<v Speaker 2>of the day. We have several options while we're eating

0:21:42.240 --> 0:21:47.600
<v Speaker 2>to make really smart food choices, and every eating experience

0:21:47.800 --> 0:21:50.199
<v Speaker 2>is a new opportunity to do better or to do

0:21:50.440 --> 0:21:54.320
<v Speaker 2>as best as you can. Many people are just not

0:21:54.720 --> 0:21:57.879
<v Speaker 2>hungry in the morning, and so if you're not hungry

0:21:57.880 --> 0:22:00.720
<v Speaker 2>in the morning, I would hate somebody to force themself

0:22:00.840 --> 0:22:04.760
<v Speaker 2>to eat because they think that, you know, they're gonna

0:22:04.760 --> 0:22:07.760
<v Speaker 2>crumble if they don't have breakfast. And as long as

0:22:07.800 --> 0:22:10.880
<v Speaker 2>your energy level is still okay, and as long as

0:22:10.880 --> 0:22:13.240
<v Speaker 2>it if you skip breakfast, that doesn't mean that you're

0:22:13.560 --> 0:22:15.800
<v Speaker 2>sort of eating the house at night. When you get home.

0:22:15.880 --> 0:22:18.600
<v Speaker 2>In other words, like your appetite still level, your energy

0:22:18.680 --> 0:22:22.240
<v Speaker 2>levels are level, It's okay to skip breakfast. If you're

0:22:22.280 --> 0:22:25.600
<v Speaker 2>someone who wakes up ravenous. I would say your best

0:22:25.640 --> 0:22:30.840
<v Speaker 2>bet is a balance between some sort of high quality

0:22:30.880 --> 0:22:36.000
<v Speaker 2>carbohydrate that offers fiber and protein without a doubt, because again,

0:22:36.040 --> 0:22:40.320
<v Speaker 2>it's all about that blood sugar enus that's going to

0:22:40.400 --> 0:22:43.440
<v Speaker 2>help you power through your morning routine. Yeah.

0:22:43.480 --> 0:22:46.000
<v Speaker 1>I mean with my kids, I would always say, you

0:22:46.000 --> 0:22:48.119
<v Speaker 1>need to eat something before you go to school. You

0:22:48.160 --> 0:22:50.760
<v Speaker 1>want to fuel your brain if you want to listen,

0:22:50.800 --> 0:22:52.679
<v Speaker 1>and you want to you know, be present in your

0:22:52.720 --> 0:22:55.479
<v Speaker 1>classrooms and get good grades if that's what you're interested in.

0:22:55.880 --> 0:22:58.359
<v Speaker 1>And I was always met with so much resistance about

0:22:58.520 --> 0:23:00.440
<v Speaker 1>eating before they would leave the house.

0:23:01.160 --> 0:23:03.359
<v Speaker 2>And that's a kids thing, And I went listen. I'm

0:23:03.359 --> 0:23:06.359
<v Speaker 2>a nutritionist and I went through that same thing with

0:23:06.520 --> 0:23:08.800
<v Speaker 2>my kids. I have this vision in my head right now,

0:23:09.040 --> 0:23:11.520
<v Speaker 2>like running to the school bus with a bag of

0:23:11.600 --> 0:23:12.280
<v Speaker 2>dry cereal.

0:23:15.040 --> 0:23:18.119
<v Speaker 1>Oh god, Chris didn't anything. I know. I'm always like,

0:23:18.200 --> 0:23:20.520
<v Speaker 1>just have it with you, what if you get hungry,

0:23:20.880 --> 0:23:23.000
<v Speaker 1>just have it in your backpack. And they're so annoyed

0:23:23.040 --> 0:23:23.280
<v Speaker 1>by me.

0:23:23.920 --> 0:23:27.320
<v Speaker 2>Yeah, but your strategy was the right strategy, Like, that's

0:23:27.400 --> 0:23:30.879
<v Speaker 2>exactly what I did with them as well, you know.

0:23:30.920 --> 0:23:32.840
<v Speaker 2>And I think it's a different reason. With kids. It's

0:23:32.840 --> 0:23:35.600
<v Speaker 2>not necessarily because they're not hungry. It's because they're half

0:23:35.640 --> 0:23:38.080
<v Speaker 2>sleeping still and they wait till the last minute to

0:23:38.119 --> 0:23:40.359
<v Speaker 2>get up and they can't get out of bed and

0:23:40.400 --> 0:23:44.000
<v Speaker 2>they're propty and they're thinking about a pop quiz that

0:23:44.040 --> 0:23:47.960
<v Speaker 2>they have. But I think as adults, there are certain

0:23:48.000 --> 0:23:50.040
<v Speaker 2>people that just are not hungry in the morning. And

0:23:50.359 --> 0:23:52.159
<v Speaker 2>I think also a lot of people are into this

0:23:52.200 --> 0:23:55.399
<v Speaker 2>intermittent fasting. And if you have a window of time

0:23:55.440 --> 0:23:58.840
<v Speaker 2>that you're eating, whether it's eight hours or twelve hours,

0:23:59.200 --> 0:24:01.520
<v Speaker 2>you know they're afraid to start eating their breakfast too

0:24:01.560 --> 0:24:04.320
<v Speaker 2>early for fear. Then you know they have to stop

0:24:04.359 --> 0:24:08.200
<v Speaker 2>eating earlier on in the evening. So and in terms

0:24:08.200 --> 0:24:10.560
<v Speaker 2>of intermittent fasting, you know, I think that there's interesting

0:24:10.600 --> 0:24:14.639
<v Speaker 2>science there. I don't do intermittent fasting. I'm not a

0:24:14.640 --> 0:24:18.080
<v Speaker 2>big advocate or proponent of it. I don't push it,

0:24:18.480 --> 0:24:21.760
<v Speaker 2>but it sort of goes back to so many different

0:24:21.760 --> 0:24:24.560
<v Speaker 2>ways for people to be successful, and I love all

0:24:24.560 --> 0:24:25.360
<v Speaker 2>the options.

0:24:25.600 --> 0:24:35.280
<v Speaker 1>Yeah, I love that too. For me personally, I eat

0:24:35.320 --> 0:24:39.000
<v Speaker 1>when I'm hungry, and I know by I can regulate

0:24:39.080 --> 0:24:44.720
<v Speaker 1>my hunger level by eating different foods. Certain foods will

0:24:44.800 --> 0:24:47.679
<v Speaker 1>leave me feeling hungry in like an hour, and certain

0:24:47.840 --> 0:24:51.000
<v Speaker 1>foods will hold me over for four hours. How can

0:24:51.119 --> 0:24:51.959
<v Speaker 1>we speak to that?

0:24:52.440 --> 0:24:58.359
<v Speaker 2>So you're like the epitome of intuitive eating and eating.

0:24:58.600 --> 0:25:03.200
<v Speaker 2>You've mastered it. You're very, very thoughtful, You're very tuned

0:25:03.320 --> 0:25:07.560
<v Speaker 2>in to what your body needs, how your body responds.

0:25:07.880 --> 0:25:11.160
<v Speaker 2>And I would imagine because you've been doing it, you've

0:25:11.200 --> 0:25:13.720
<v Speaker 2>gotten yourself into some sort of a rhythm and a

0:25:13.760 --> 0:25:17.480
<v Speaker 2>great groove. So you probably do a lot of the

0:25:17.560 --> 0:25:18.880
<v Speaker 2>same rints and repeat.

0:25:19.480 --> 0:25:24.560
<v Speaker 1>M be fair, Yeah, definitely, Because I want to be comfortable.

0:25:24.600 --> 0:25:27.639
<v Speaker 1>I want to feel good, and so by listening to

0:25:27.680 --> 0:25:31.320
<v Speaker 1>my body, I've kind of learned what it is that

0:25:31.359 --> 0:25:33.080
<v Speaker 1>makes me feel good and what it is that doesn't

0:25:33.080 --> 0:25:35.320
<v Speaker 1>make me feel good. And I kind of like, for me, dairy.

0:25:35.359 --> 0:25:37.880
<v Speaker 1>I stay away from dairy because it doesn't feel good

0:25:37.880 --> 0:25:40.160
<v Speaker 1>when I eat it. I feel bloated, I feel gassy.

0:25:40.800 --> 0:25:43.439
<v Speaker 1>I just don't love it. I mean I do. I

0:25:43.480 --> 0:25:45.879
<v Speaker 1>don't eat dairy for health reasons, but I'm also an

0:25:45.920 --> 0:25:49.560
<v Speaker 1>animal lover, so there's that aspect of it. But I

0:25:49.640 --> 0:25:52.080
<v Speaker 1>really do listen to my body, and my friend Adele

0:25:52.200 --> 0:25:56.320
<v Speaker 1>was telling me that's intuitive eating. And I love when

0:25:56.440 --> 0:25:59.439
<v Speaker 1>people can be that in tune with their bodies and

0:25:59.560 --> 0:26:03.800
<v Speaker 1>listening to themselves enough to kind of get those messages.

0:26:05.160 --> 0:26:08.760
<v Speaker 2>No, it's a beautiful thing. It's when you know, all

0:26:08.840 --> 0:26:11.760
<v Speaker 2>things come together. And I imagine that there were people

0:26:11.800 --> 0:26:15.280
<v Speaker 2>that are listening that wish they could be as disciplined

0:26:15.480 --> 0:26:19.520
<v Speaker 2>as you are, because you know, they crave sugar, and

0:26:19.840 --> 0:26:23.679
<v Speaker 2>they crave meats and you know, macaroni like all of

0:26:23.720 --> 0:26:28.640
<v Speaker 2>these things. But the great news is you can reimagine

0:26:29.520 --> 0:26:32.720
<v Speaker 2>all of the things that you love in a health

0:26:32.720 --> 0:26:35.439
<v Speaker 2>afied way so that you never have to feel deprived.

0:26:35.800 --> 0:26:39.840
<v Speaker 2>Deprivation is the worst, the killer healthy eden.

0:26:40.280 --> 0:26:42.720
<v Speaker 1>I mean, deprivation and diet kind of go hand in

0:26:42.800 --> 0:26:47.680
<v Speaker 1>hand for me, like those two words, because I grew

0:26:47.760 --> 0:26:49.479
<v Speaker 1>up with a mom that was always on a diet,

0:26:49.520 --> 0:26:53.240
<v Speaker 1>always following some new routine, some new books she had

0:26:53.240 --> 0:26:55.520
<v Speaker 1>on her shelf about how she was supposed to eat.

0:26:56.119 --> 0:26:59.040
<v Speaker 1>And that was really hard for me because I thought, oh,

0:26:59.040 --> 0:27:00.639
<v Speaker 1>if I'm not doing it that way, then I'm doing

0:27:00.720 --> 0:27:01.480
<v Speaker 1>it the wrong way.

0:27:02.920 --> 0:27:06.920
<v Speaker 2>And I imagine that you have role modeled for your

0:27:07.080 --> 0:27:09.960
<v Speaker 2>children completely different.

0:27:10.359 --> 0:27:13.160
<v Speaker 1>I try, I definitely try.

0:27:13.359 --> 0:27:15.800
<v Speaker 2>Well, that's what the best we can do.

0:27:16.600 --> 0:27:19.119
<v Speaker 1>I love what you said about it. Every day is

0:27:19.160 --> 0:27:22.400
<v Speaker 1>a chance to sort of reset and redefine your intention

0:27:22.560 --> 0:27:25.320
<v Speaker 1>for your food that day, and just to give it

0:27:25.359 --> 0:27:28.840
<v Speaker 1>some thought, because you know, we are all so busy

0:27:28.960 --> 0:27:31.959
<v Speaker 1>and when you're hungry, we just want to fix that.

0:27:32.040 --> 0:27:33.600
<v Speaker 1>We want to put food in there so we don't

0:27:33.600 --> 0:27:36.439
<v Speaker 1>feel that those hunger pains. But if you kind of

0:27:36.480 --> 0:27:38.399
<v Speaker 1>think it through a little bit, maybe in the beginning

0:27:38.440 --> 0:27:40.240
<v Speaker 1>of the day or at some point during the day,

0:27:40.800 --> 0:27:44.440
<v Speaker 1>then you are a little bit more intentional about your choices.

0:27:44.960 --> 0:27:48.040
<v Speaker 2>Absolutely. I think one of the best tips that I

0:27:48.040 --> 0:27:51.280
<v Speaker 2>could give people is to take ten to fifteen minutes

0:27:51.320 --> 0:27:56.160
<v Speaker 2>to sit down and come up with five meals that

0:27:56.320 --> 0:27:59.679
<v Speaker 2>they can whip together in less than thirty minutes that

0:27:59.760 --> 0:28:04.120
<v Speaker 2>will bring them satisfaction and joy, and then to always

0:28:04.280 --> 0:28:08.800
<v Speaker 2>have at least the ingredients for two of those meals

0:28:08.920 --> 0:28:12.640
<v Speaker 2>at all times in the house. The audience can change

0:28:12.800 --> 0:28:15.760
<v Speaker 2>depending upon what your five meals are, but I think

0:28:15.760 --> 0:28:18.520
<v Speaker 2>it's very, very important because when we have a roadmap,

0:28:19.240 --> 0:28:22.280
<v Speaker 2>you know, it's fifty percent of the battle. Eating healthy

0:28:22.320 --> 0:28:25.480
<v Speaker 2>is fifty percent attitude. We both know it's not rocket science.

0:28:25.680 --> 0:28:28.200
<v Speaker 2>It's not you know, it doesn't have to be complicated,

0:28:28.720 --> 0:28:32.440
<v Speaker 2>but it should be the easy choice, the default choice,

0:28:32.640 --> 0:28:35.959
<v Speaker 2>and you have to have somewhat of a plan in

0:28:36.000 --> 0:28:38.160
<v Speaker 2>your head. And like the same thing goes for sugar.

0:28:38.200 --> 0:28:41.520
<v Speaker 2>There are so so many ways that we could satisfy

0:28:41.560 --> 0:28:44.640
<v Speaker 2>a sweet tooth, Yes, without sugar.

0:28:45.080 --> 0:28:49.960
<v Speaker 1>Let's talk about sugar. I mean, oh, I had a

0:28:50.080 --> 0:28:54.480
<v Speaker 1>really bad sugar addiction, to the point where it's like heroin.

0:28:54.240 --> 0:28:56.440
<v Speaker 2>To me, like it is, I understand.

0:28:57.040 --> 0:28:59.880
<v Speaker 1>I feel like if I were to eat sugar, it's

0:29:00.120 --> 0:29:02.320
<v Speaker 1>just I know, if I eat sugar, it's just so

0:29:02.400 --> 0:29:04.920
<v Speaker 1>easy for me to fall off the wagon and just

0:29:05.160 --> 0:29:08.920
<v Speaker 1>go back deep into eating sugar. I had a point

0:29:08.920 --> 0:29:12.479
<v Speaker 1>in my life not that long ago, where I was

0:29:12.560 --> 0:29:16.280
<v Speaker 1>so into sugar that my new obsession was caramel eminem's.

0:29:17.600 --> 0:29:21.120
<v Speaker 1>I would write, and I would keep that in my car.

0:29:21.400 --> 0:29:24.680
<v Speaker 1>I would keep them in my pocket of my robe,

0:29:25.320 --> 0:29:28.120
<v Speaker 1>so that I was never anywhere in my house or

0:29:28.160 --> 0:29:31.280
<v Speaker 1>on the road without my eminem's. Is that crazy?

0:29:31.600 --> 0:29:34.560
<v Speaker 2>What? Wow? And it's so hard on your mood and

0:29:34.600 --> 0:29:36.840
<v Speaker 2>your blood. Sugars because even though it feels so good

0:29:36.880 --> 0:29:42.160
<v Speaker 2>going down completely delicious and melt in your mouth, crave worthy.

0:29:42.280 --> 0:29:45.360
<v Speaker 2>You dream about them. They sort of live up to

0:29:45.400 --> 0:29:47.920
<v Speaker 2>the dream when you pop them in your mouth, but

0:29:48.000 --> 0:29:53.360
<v Speaker 2>then they set your blood sugars subsequently your mood into

0:29:53.400 --> 0:29:56.440
<v Speaker 2>a tailspin. And so like when it comes to sugar,

0:29:57.120 --> 0:30:00.480
<v Speaker 2>I think different people can approach getting off sugar in

0:30:00.520 --> 0:30:04.440
<v Speaker 2>different ways. Maybe you what worked for you, and I

0:30:04.480 --> 0:30:08.000
<v Speaker 2>don't know this for sure, but there's certain personalities that

0:30:08.160 --> 0:30:10.520
<v Speaker 2>just want to go cold turkey. They could make the

0:30:10.600 --> 0:30:13.960
<v Speaker 2>decision and they say, like, you know, some is opening

0:30:14.040 --> 0:30:16.880
<v Speaker 2>the Pandora's box and I cannot even go there, so

0:30:17.360 --> 0:30:20.080
<v Speaker 2>I just have to completely get off of it. And

0:30:20.080 --> 0:30:23.720
<v Speaker 2>then there's another type of personality that can say, as

0:30:23.880 --> 0:30:28.120
<v Speaker 2>long as I know, I can give myself one portion

0:30:28.240 --> 0:30:32.200
<v Speaker 2>controlled thing every day. So maybe it would be one pack.

0:30:32.280 --> 0:30:34.760
<v Speaker 2>I don't know how big the packs were of the

0:30:34.800 --> 0:30:36.360
<v Speaker 2>caramel em and MS.

0:30:36.600 --> 0:30:38.920
<v Speaker 1>Well, it depends if you're getting the family.

0:30:38.680 --> 0:30:42.440
<v Speaker 2>Side or so let's well say a handful.

0:30:42.720 --> 0:30:43.680
<v Speaker 1>Okay, that's good.

0:30:44.160 --> 0:30:47.920
<v Speaker 2>So like a portion control of you know, a sweet

0:30:48.080 --> 0:30:52.640
<v Speaker 2>thing that brings you happiness and sort of does it

0:30:52.640 --> 0:30:56.280
<v Speaker 2>for you, and you're able to stop after you have

0:30:56.480 --> 0:30:58.280
<v Speaker 2>that one thing. And maybe it's the sort of thing

0:30:58.360 --> 0:31:00.280
<v Speaker 2>like you push it to the late afternoon. I would

0:31:00.280 --> 0:31:03.080
<v Speaker 2>never tell anybody to open up that pans or box

0:31:03.120 --> 0:31:05.480
<v Speaker 2>earlier in the day, but you push it as late

0:31:05.520 --> 0:31:07.800
<v Speaker 2>as you can, and you know that you have it

0:31:07.840 --> 0:31:10.440
<v Speaker 2>to look forward to, and then you also know that, okay,

0:31:10.640 --> 0:31:13.680
<v Speaker 2>tomorrow there's another thing, and the next day there's another thing.

0:31:13.720 --> 0:31:16.000
<v Speaker 2>So none of these sweets are the last sweet of

0:31:16.000 --> 0:31:17.200
<v Speaker 2>my entire life.

0:31:17.440 --> 0:31:20.400
<v Speaker 1>That goes back to the deprivation exactly.

0:31:20.960 --> 0:31:23.480
<v Speaker 2>So I think like in both of those two directions,

0:31:23.520 --> 0:31:26.760
<v Speaker 2>it's knowing who you are, knowing what will make the

0:31:26.840 --> 0:31:30.440
<v Speaker 2>most sense for you, and no matter which one you choose,

0:31:30.640 --> 0:31:35.440
<v Speaker 2>definitely having a whole slew of no sugar added sweet

0:31:35.640 --> 0:31:38.840
<v Speaker 2>treats that you can enjoy. Jenny, I make one of

0:31:38.880 --> 0:31:44.240
<v Speaker 2>my favorite things is my healthiest chocolate shake. And all

0:31:44.280 --> 0:31:46.840
<v Speaker 2>I do is I take a cup of almond milk,

0:31:46.920 --> 0:31:49.480
<v Speaker 2>unsweetened almond milk, and I put it in a blender

0:31:49.560 --> 0:31:55.320
<v Speaker 2>with one frozen banana, two spoons of unsweetened cocoa powder,

0:31:55.520 --> 0:31:58.680
<v Speaker 2>half a teaspoon of vanilla extract, and a couple of

0:31:58.720 --> 0:32:03.760
<v Speaker 2>ice cubes. I'm telling you you get a thick, luscious,

0:32:04.040 --> 0:32:05.360
<v Speaker 2>rich chocolate shake.

0:32:05.920 --> 0:32:08.920
<v Speaker 1>And it just satisfies you. It satisfies that need for

0:32:09.000 --> 0:32:10.959
<v Speaker 1>something sweet exactly.

0:32:11.280 --> 0:32:14.480
<v Speaker 2>And even on Saint Patrick's Day, I'll put a little

0:32:14.480 --> 0:32:16.680
<v Speaker 2>bit of mint extract in there and it becomes a

0:32:16.720 --> 0:32:22.280
<v Speaker 2>shamrock shake. I love that, but super simple. And another

0:32:22.320 --> 0:32:24.280
<v Speaker 2>thing that I love to do is I go into

0:32:24.320 --> 0:32:27.120
<v Speaker 2>the grocery store and I buy the bags of organic

0:32:27.160 --> 0:32:29.720
<v Speaker 2>frozen fruit and I eat them right out of the

0:32:29.720 --> 0:32:35.480
<v Speaker 2>freezer bag, things like pitted cherries and peach slices, and

0:32:35.600 --> 0:32:39.080
<v Speaker 2>it almost feels and that mango chunks. It's like Italian

0:32:39.120 --> 0:32:40.960
<v Speaker 2>ices without any of the junk.

0:32:41.360 --> 0:32:46.160
<v Speaker 1>Yes, So fruit is a great alternative to process.

0:32:45.800 --> 0:32:47.760
<v Speaker 2>Sugar, right, wonderful.

0:32:48.000 --> 0:32:52.200
<v Speaker 1>Okay, talk to me about other alternatives because there are

0:32:52.240 --> 0:32:53.720
<v Speaker 1>a lot of things out there available.

0:32:53.760 --> 0:32:53.920
<v Speaker 2>Now.

0:32:53.960 --> 0:32:57.800
<v Speaker 1>I know I dabble with coconut sugar, Let's see what else.

0:32:57.920 --> 0:33:01.720
<v Speaker 1>Monk fruit sweetener is another one that I've been baking with.

0:33:02.080 --> 0:33:04.360
<v Speaker 2>I love learning about all these things. So when it

0:33:04.400 --> 0:33:09.040
<v Speaker 2>comes under the added sugar, the less process types of sugar,

0:33:09.080 --> 0:33:11.680
<v Speaker 2>but it's still going to be sugar, will be honey,

0:33:12.120 --> 0:33:15.800
<v Speaker 2>maple syrup, and coconut sugar, and I love them all

0:33:16.080 --> 0:33:18.600
<v Speaker 2>and I'm not even afraid of sugar or brown sugar.

0:33:19.000 --> 0:33:23.080
<v Speaker 2>It's just about using minimal amounts. Because I use all

0:33:23.160 --> 0:33:26.360
<v Speaker 2>of these things in all of my recipes, and depending

0:33:26.440 --> 0:33:29.240
<v Speaker 2>upon which ones work better in certain things, those are

0:33:29.440 --> 0:33:31.640
<v Speaker 2>the ones that I'm going to go towards. But they'll

0:33:31.680 --> 0:33:35.840
<v Speaker 2>still count as added sugar because they still are going

0:33:35.920 --> 0:33:41.680
<v Speaker 2>to produce an insulin response. They still will raise your

0:33:41.720 --> 0:33:44.240
<v Speaker 2>blood sugar. So the name of the game is less

0:33:44.360 --> 0:33:47.600
<v Speaker 2>is more. But I'm all for the real McCoy. When

0:33:47.640 --> 0:33:52.160
<v Speaker 2>we talk about the sugar substitutes. I've done deep dives

0:33:52.160 --> 0:33:55.480
<v Speaker 2>into the research, and the ones right now that I

0:33:55.840 --> 0:34:01.440
<v Speaker 2>feel very comfortable with will be stevia, monk fruit, and

0:34:01.520 --> 0:34:05.400
<v Speaker 2>I'm also very interested in allylose oh a l l

0:34:06.360 --> 0:34:10.200
<v Speaker 2>u l o O s e yes. So those those

0:34:10.280 --> 0:34:13.920
<v Speaker 2>are the few that I am dabbling around with and

0:34:14.000 --> 0:34:16.719
<v Speaker 2>I feel completely okay with, and in fact, some of

0:34:16.760 --> 0:34:19.920
<v Speaker 2>the Greek yogurts that I'll get. Usually I'll get a

0:34:19.960 --> 0:34:22.680
<v Speaker 2>plain Greek yogurt and I'll doctor it up myself, but

0:34:22.760 --> 0:34:25.200
<v Speaker 2>sometimes I buy the flavor varieties, and i'll buy the

0:34:25.200 --> 0:34:28.760
<v Speaker 2>flavor varieties with a stevia they use like a reb

0:34:29.239 --> 0:34:31.719
<v Speaker 2>b a reb M, I think, which is just a

0:34:31.760 --> 0:34:36.600
<v Speaker 2>different iteration of a Stevia and it's really they some

0:34:36.640 --> 0:34:38.719
<v Speaker 2>of them have hit the mark, others not so much.

0:34:38.760 --> 0:34:41.600
<v Speaker 2>But some of the brands have really mastered it and

0:34:41.640 --> 0:34:44.239
<v Speaker 2>there's no aftertaste, and you know, but.

0:34:44.200 --> 0:34:47.560
<v Speaker 1>They still you're saying, they still spike your blood sugar level.

0:34:48.000 --> 0:34:52.920
<v Speaker 2>No, not Stevie or monk fruit, amazing, just the maple syrup,

0:34:53.239 --> 0:34:59.960
<v Speaker 2>coconut sugar, and honey. So those fall under the added sugars. Stevie,

0:35:00.320 --> 0:35:05.160
<v Speaker 2>monk fruit, and Allylose have no insulin response, and those

0:35:05.280 --> 0:35:08.120
<v Speaker 2>fall under the sugar substitutes.

0:35:08.680 --> 0:35:10.840
<v Speaker 1>Oh my gosh, I'm so happy to hear this because

0:35:10.880 --> 0:35:13.680
<v Speaker 1>monk fruit has become just a part of our lives here.

0:35:13.680 --> 0:35:17.400
<v Speaker 1>We don't We just stopped buying sugar so we're not tempted,

0:35:18.080 --> 0:35:20.040
<v Speaker 1>and we use munk fruit for baking. I use it

0:35:20.080 --> 0:35:23.200
<v Speaker 1>in my teas every morning, you know, anything that we

0:35:23.239 --> 0:35:26.040
<v Speaker 1>need that little sweet hit. And it's very sweet.

0:35:26.480 --> 0:35:30.040
<v Speaker 2>It's very sweet. And you have to sort of develop

0:35:30.120 --> 0:35:35.319
<v Speaker 2>a knack for how you're putting in and the biggest

0:35:35.480 --> 0:35:38.800
<v Speaker 2>tip is to start with less and you could always

0:35:38.840 --> 0:35:41.200
<v Speaker 2>always add a little bit more because if you put

0:35:41.200 --> 0:35:43.520
<v Speaker 2>too much in, oh, your drink is.

0:35:43.520 --> 0:35:46.759
<v Speaker 1>Toast, right, you're not gonna like that, yeah, but.

0:35:46.719 --> 0:35:48.400
<v Speaker 2>It's great that you've mastered it.

0:35:55.239 --> 0:35:58.319
<v Speaker 1>Another thing I really am interested in right now. It's

0:35:58.400 --> 0:36:01.239
<v Speaker 1>kind of going back to the proteins, but amino acids

0:36:01.680 --> 0:36:08.239
<v Speaker 1>and how consuming additional amino acids on the daily can

0:36:08.320 --> 0:36:10.640
<v Speaker 1>help with your protein intake.

0:36:11.040 --> 0:36:16.560
<v Speaker 2>So protein is actually made of amino acids. And you know,

0:36:16.680 --> 0:36:19.000
<v Speaker 2>we have different types of amino acids. We have something

0:36:19.040 --> 0:36:22.000
<v Speaker 2>called essential amino acids, there's nine of them, and then

0:36:22.000 --> 0:36:25.120
<v Speaker 2>we have non essential amino acids. And then now you

0:36:26.000 --> 0:36:28.240
<v Speaker 2>leave it to progression. Now we have a new definition

0:36:28.280 --> 0:36:32.799
<v Speaker 2>called semi essential amino acids. Nobody needs to remember any

0:36:32.840 --> 0:36:35.840
<v Speaker 2>of this, but what you do need to know the

0:36:36.239 --> 0:36:40.399
<v Speaker 2>amino acids are building blocks for protein. So whenever you're

0:36:40.440 --> 0:36:44.040
<v Speaker 2>eating protein, whether it's a plant based protein like lentils,

0:36:44.280 --> 0:36:47.840
<v Speaker 2>or whether it's an animal based protein like a dairy

0:36:48.000 --> 0:36:52.520
<v Speaker 2>or chicken, you are getting amino acids. Back in the day,

0:36:52.600 --> 0:36:55.919
<v Speaker 2>we used to think that plant based proteins they don't

0:36:56.120 --> 0:36:59.399
<v Speaker 2>it doesn't have like all the essential amino acids and

0:36:59.560 --> 0:37:02.600
<v Speaker 2>all of all of the full list of complete amino acids,

0:37:02.600 --> 0:37:04.080
<v Speaker 2>And we used to think that you need it's a

0:37:04.239 --> 0:37:07.759
<v Speaker 2>couple all of these amino acids at the same meal

0:37:07.880 --> 0:37:10.319
<v Speaker 2>like brown rice and beans. So you are getting this

0:37:10.440 --> 0:37:12.920
<v Speaker 2>complete list of amino acids. And now we know as

0:37:12.920 --> 0:37:15.520
<v Speaker 2>long as you just like vary your diet and you're

0:37:15.560 --> 0:37:21.719
<v Speaker 2>having a nice balance of different plant based or animal

0:37:21.880 --> 0:37:24.640
<v Speaker 2>proteins throughout the day and you're hitting the amount of

0:37:24.719 --> 0:37:29.400
<v Speaker 2>protein that you need, that there's a massive chance you

0:37:29.440 --> 0:37:32.040
<v Speaker 2>are getting the right types of amino acids and you're

0:37:32.040 --> 0:37:36.400
<v Speaker 2>getting the amount of amino acids that you need. You

0:37:36.440 --> 0:37:41.000
<v Speaker 2>don't necessarily need to be taking up and beyond those

0:37:41.040 --> 0:37:45.520
<v Speaker 2>amino acids if you're hitting your protein mark unless you're

0:37:45.600 --> 0:37:48.680
<v Speaker 2>treating something specific. And the reason I say that is

0:37:48.680 --> 0:37:53.000
<v Speaker 2>because we know when we isolate certain amino acids, some

0:37:53.320 --> 0:37:56.759
<v Speaker 2>one might be good for helping you with sleep, one

0:37:56.840 --> 0:38:01.160
<v Speaker 2>might be good for mitigating headache, one might be good

0:38:01.239 --> 0:38:03.680
<v Speaker 2>for or a bunch might be good for helping with

0:38:03.800 --> 0:38:08.520
<v Speaker 2>hydration status. So that's when you look at adding on

0:38:09.400 --> 0:38:13.920
<v Speaker 2>very specific amino acids on top of your regular protein grams.

0:38:14.120 --> 0:38:15.000
<v Speaker 2>Does that make sense?

0:38:15.560 --> 0:38:17.680
<v Speaker 1>Yeah? I mean I think I am doing that now.

0:38:17.960 --> 0:38:22.560
<v Speaker 1>I'm currently adding an amino acid powder to some water

0:38:22.640 --> 0:38:25.239
<v Speaker 1>every day and just kind of making sure that I

0:38:25.280 --> 0:38:29.160
<v Speaker 1>get that in once a day and you feel great. Yeah,

0:38:29.160 --> 0:38:30.879
<v Speaker 1>and it's you know, you got to make sure you're

0:38:30.920 --> 0:38:33.759
<v Speaker 1>checking the boxes, make sure you're finding a powder form

0:38:33.880 --> 0:38:35.600
<v Speaker 1>that doesn't have added sugar in it.

0:38:35.800 --> 0:38:38.480
<v Speaker 2>That's why it's important to read labels to know what's

0:38:38.600 --> 0:38:41.600
<v Speaker 2>in them. There's a lot of emerging research right now

0:38:42.040 --> 0:38:50.080
<v Speaker 2>when we mix certain amino acids with electrolytes, meaning potassium, sodium,

0:38:50.120 --> 0:38:54.799
<v Speaker 2>and magnesium. So those three electrolytes help to balance our

0:38:55.040 --> 0:39:00.279
<v Speaker 2>fluid on a cellular level, our balance, and so we

0:39:00.400 --> 0:39:03.040
<v Speaker 2>have this emerging research. It's not quite there yet, but

0:39:03.080 --> 0:39:05.359
<v Speaker 2>it seems to be exciting, and I'm keeping my eye

0:39:05.440 --> 0:39:07.680
<v Speaker 2>on it, so I guess we'll have to stay tuned.

0:39:07.680 --> 0:39:10.840
<v Speaker 2>We need larger and larger human studies. But it's showing

0:39:10.920 --> 0:39:15.640
<v Speaker 2>that when you couple certain amino acids with these electrolytes

0:39:16.040 --> 0:39:19.920
<v Speaker 2>in a drink, you're able to enhance hydration. And now,

0:39:19.920 --> 0:39:23.399
<v Speaker 2>for a regular person we could just sip regular water,

0:39:23.520 --> 0:39:27.319
<v Speaker 2>but for Olympic athletes and elite athletes, that's huge. Even

0:39:27.360 --> 0:39:30.200
<v Speaker 2>for regular people who hike a lot, to be able

0:39:30.239 --> 0:39:34.360
<v Speaker 2>to hydrate more efficiently and effectively, that really exciting.

0:39:34.920 --> 0:39:37.880
<v Speaker 1>You're onto me right now, I have a water bottle

0:39:37.920 --> 0:39:40.440
<v Speaker 1>that I carry with me everywhere, and I refer to

0:39:40.480 --> 0:39:44.720
<v Speaker 1>it as my emotional support water bottle, and I always

0:39:44.719 --> 0:39:47.399
<v Speaker 1>have electrolytes in it, and once a day I'll add

0:39:47.440 --> 0:39:51.319
<v Speaker 1>in the aminopowder. I wonder, though, is there a point

0:39:51.320 --> 0:39:55.239
<v Speaker 1>where I can overdo it on my electrolyte consumption.

0:39:55.920 --> 0:40:02.200
<v Speaker 2>Yes, because what electrolytes also do, aside from balancing our

0:40:02.360 --> 0:40:07.960
<v Speaker 2>fluid management, is they also control muscle contraction, and our

0:40:08.080 --> 0:40:11.560
<v Speaker 2>hearts are muscles, So you know, it's the sort of

0:40:11.600 --> 0:40:14.200
<v Speaker 2>thing I wouldn't do it. I would only have you

0:40:14.320 --> 0:40:18.320
<v Speaker 2>do that, probably when you're having an intense exercise about

0:40:18.760 --> 0:40:21.279
<v Speaker 2>but I wouldn't have you do it regularly when you're

0:40:21.560 --> 0:40:25.359
<v Speaker 2>drinking your water quota for the party. Then I would

0:40:25.360 --> 0:40:27.480
<v Speaker 2>stick with regular water. And the other thing to keep

0:40:27.480 --> 0:40:30.759
<v Speaker 2>in mind is that you know so many people over

0:40:30.880 --> 0:40:37.120
<v Speaker 2>fifty start dancing with high blood pressure, and high blood

0:40:37.120 --> 0:40:41.120
<v Speaker 2>pressure is known as like a silent issue because you

0:40:41.160 --> 0:40:43.360
<v Speaker 2>don't even know that you have it until you actually

0:40:43.360 --> 0:40:45.719
<v Speaker 2>go to your doctor for your physical and they put

0:40:45.760 --> 0:40:48.240
<v Speaker 2>the cuff on you and then you take blood pressure

0:40:48.440 --> 0:40:51.000
<v Speaker 2>and they tell you you have high blood pressure, and

0:40:51.040 --> 0:40:55.759
<v Speaker 2>you're thinking, what, But I feel absolutely fine. Sodium. If

0:40:55.800 --> 0:40:59.080
<v Speaker 2>you're having sodium in all of these drinks, sodiums and

0:40:59.120 --> 0:41:04.640
<v Speaker 2>electrolyte that draws in water, so it could increase the

0:41:04.680 --> 0:41:08.960
<v Speaker 2>water within your blood vessels, which then increases your blood pressure.

0:41:09.400 --> 0:41:11.920
<v Speaker 2>That's what blood pressure is, right, It's the pressure on

0:41:12.360 --> 0:41:15.480
<v Speaker 2>our blood vessel walls. So that's why I would say,

0:41:15.880 --> 0:41:19.040
<v Speaker 2>you know, if you're going to do it, first and foremost,

0:41:19.239 --> 0:41:22.120
<v Speaker 2>make sure that all of your labs check out normal,

0:41:22.320 --> 0:41:25.680
<v Speaker 2>that there's you know, nothing that that has a red flag.

0:41:25.760 --> 0:41:27.719
<v Speaker 2>That you have normal blood pressure, you don't have a

0:41:27.760 --> 0:41:30.680
<v Speaker 2>family history of blood pressure or heart disease. And I

0:41:30.719 --> 0:41:32.759
<v Speaker 2>would say to do this only when you have a

0:41:32.760 --> 0:41:34.120
<v Speaker 2>heavy bout of exercise.

0:41:34.640 --> 0:41:38.959
<v Speaker 1>Okay, Okay, good good information. You mentioned sodium, and that's

0:41:39.480 --> 0:41:43.480
<v Speaker 1>another hot topic for me personally. What is the deal

0:41:43.560 --> 0:41:47.319
<v Speaker 1>with sodium. I've heard that, you know, just regular iodized

0:41:47.440 --> 0:41:51.520
<v Speaker 1>table salt is not something you should be eating. I've

0:41:51.560 --> 0:41:56.000
<v Speaker 1>then switched to Hamalayan salt, which I've now heard maybe

0:41:56.000 --> 0:41:58.840
<v Speaker 1>not be the best choice, and now I'm onto Celtic salt.

0:41:59.400 --> 0:42:03.160
<v Speaker 1>So I gotta find some alternative because anybody that knows

0:42:03.200 --> 0:42:04.680
<v Speaker 1>me knows I like my salt.

0:42:05.160 --> 0:42:10.879
<v Speaker 2>Yeah, I'm your soul sister here. I love my salt too,

0:42:11.480 --> 0:42:13.920
<v Speaker 2>and I'm a bit of a salt connoisseur because I

0:42:13.960 --> 0:42:18.280
<v Speaker 2>love it so much. Salt is actually salt is salt

0:42:18.440 --> 0:42:21.080
<v Speaker 2>is salt. So the deal with salt is salt is

0:42:21.120 --> 0:42:25.799
<v Speaker 2>made of sodium chloride, and it's sodium within salt that

0:42:26.040 --> 0:42:29.680
<v Speaker 2>is problematic. That is the component that draws in water,

0:42:30.120 --> 0:42:32.279
<v Speaker 2>and when we have too much salt, it makes us

0:42:32.320 --> 0:42:35.480
<v Speaker 2>feel bloated. It could raise the blood pressure like I

0:42:35.560 --> 0:42:39.440
<v Speaker 2>just talked about, and it could also exacerbate reflux. A

0:42:39.480 --> 0:42:43.560
<v Speaker 2>lot of people deal with adjita partfer also known as reflux.

0:42:43.880 --> 0:42:47.520
<v Speaker 2>So like, salt is not our best friend, but it

0:42:47.600 --> 0:42:51.760
<v Speaker 2>makes things taste so dark good. So when it comes

0:42:51.800 --> 0:42:56.239
<v Speaker 2>to salt, the different types of salt that we see

0:42:56.280 --> 0:43:02.239
<v Speaker 2>on the market generally mean that they have subtle flavor differences.

0:43:02.400 --> 0:43:06.880
<v Speaker 2>And that's because where they're coming from, the minerals that

0:43:06.920 --> 0:43:10.680
<v Speaker 2>they're acquiring as they're made into salt, and so it's

0:43:10.800 --> 0:43:14.480
<v Speaker 2>more of the flavor and the looks of them and

0:43:14.520 --> 0:43:18.480
<v Speaker 2>the coloring of them. It's not necessarily one is not

0:43:18.560 --> 0:43:22.120
<v Speaker 2>necessarily healthier than the other. What I will tell you

0:43:22.239 --> 0:43:27.160
<v Speaker 2>is healthier. Though, when you're following a recipe. When if

0:43:27.200 --> 0:43:31.600
<v Speaker 2>you're completely following it and you're not salting to taste

0:43:31.800 --> 0:43:35.600
<v Speaker 2>and something calls for a teaspoon of salt, what you

0:43:35.719 --> 0:43:38.799
<v Speaker 2>want to do is always use a coarse salt like

0:43:38.880 --> 0:43:43.360
<v Speaker 2>koaster salt or coarse sea salt, or of course Himalayan salt,

0:43:43.440 --> 0:43:46.560
<v Speaker 2>if you want anything that's coarse. And the reason being

0:43:46.680 --> 0:43:49.760
<v Speaker 2>is because the coarse crystals will take up more space

0:43:49.880 --> 0:43:52.400
<v Speaker 2>on that tea spoon when you compare it to a

0:43:52.480 --> 0:43:56.640
<v Speaker 2>fine table salt or fine sea salt, and so that

0:43:56.760 --> 0:44:00.560
<v Speaker 2>means that the recipe will have less soady in it.

0:44:01.960 --> 0:44:05.399
<v Speaker 2>So it will only work when you're comparing teaspoon to teaspoon. Now,

0:44:05.400 --> 0:44:08.160
<v Speaker 2>on the other hand, if you're just salting to taste,

0:44:08.840 --> 0:44:12.319
<v Speaker 2>you could actually be adding double the amount of the

0:44:12.360 --> 0:44:15.240
<v Speaker 2>core salt. Oh no, I would have for a table

0:44:15.280 --> 0:44:18.640
<v Speaker 2>you know, then for a fine salt. So it's a

0:44:18.680 --> 0:44:22.040
<v Speaker 2>great rule of thumb when you are following a recipe,

0:44:22.040 --> 0:44:24.960
<v Speaker 2>always go for the course. I love using kosher salt.

0:44:24.960 --> 0:44:26.440
<v Speaker 2>That's generally my go to salt.

0:44:26.680 --> 0:44:30.520
<v Speaker 1>That is so good to know. Okay, So menopause is

0:44:30.960 --> 0:44:34.000
<v Speaker 1>finally getting its stay in the sun. We're talking more

0:44:34.000 --> 0:44:36.759
<v Speaker 1>about it. It's not taboo to talk about it, and

0:44:36.800 --> 0:44:39.160
<v Speaker 1>we're learning so much. There's so much science about it,

0:44:39.200 --> 0:44:42.160
<v Speaker 1>and we have a few friends in common that are

0:44:42.200 --> 0:44:45.960
<v Speaker 1>just leading the way in these conversations. I had a

0:44:46.000 --> 0:44:50.480
<v Speaker 1>friend ask what are the benefits of quitting sugar and

0:44:50.560 --> 0:44:53.799
<v Speaker 1>how that affects your menopausal symptoms.

0:44:54.120 --> 0:44:58.640
<v Speaker 2>First off, just from the placebo standpoint, alone, quitting sugar

0:44:58.719 --> 0:44:59.960
<v Speaker 2>is going to make you feel better.

0:45:00.520 --> 0:45:01.520
<v Speaker 1>Amen, sister.

0:45:02.080 --> 0:45:06.240
<v Speaker 2>Yeah, so that alone is enough to say pull back

0:45:06.400 --> 0:45:09.600
<v Speaker 2>on your sugar intake. But pulling back on your sugar

0:45:09.760 --> 0:45:15.200
<v Speaker 2>also helps to reduce your risk for cardiovascular issues. It's

0:45:15.239 --> 0:45:17.600
<v Speaker 2>going to reduce your risk for heart disease hands down.

0:45:17.680 --> 0:45:20.200
<v Speaker 2>It's also obviously going to reduce your risk for type

0:45:20.239 --> 0:45:24.719
<v Speaker 2>two diabetes. And it's going to reduce inflammation. It eases inflammation.

0:45:25.200 --> 0:45:29.680
<v Speaker 2>Sugar is proflammatory, it increases inflammation. It's going to light

0:45:29.800 --> 0:45:32.520
<v Speaker 2>us up. So when you pull back on sugar, it's

0:45:32.840 --> 0:45:36.920
<v Speaker 2>only going to help you in everything, joy, everything I know.

0:45:37.440 --> 0:45:40.160
<v Speaker 2>So I think that do the best that you can.

0:45:40.360 --> 0:45:44.040
<v Speaker 2>It's in barbecue sauce, it's in our condiments and salad dressings.

0:45:44.120 --> 0:45:47.920
<v Speaker 2>It's lurking where you cannot even begin to imagine. It's lurking.

0:45:48.400 --> 0:45:54.920
<v Speaker 2>But as long as you pinpoint the most obvious spots

0:45:54.960 --> 0:45:57.520
<v Speaker 2>that you know that you're getting it in and toss

0:45:57.600 --> 0:45:59.400
<v Speaker 2>them out of your diet, or get them off the

0:45:59.440 --> 0:46:02.080
<v Speaker 2>menu and swap in other things that can satisfy a

0:46:02.120 --> 0:46:04.960
<v Speaker 2>sweet tooth, you are so far ahead of the game.

0:46:05.320 --> 0:46:09.040
<v Speaker 2>The incremental amounts will not make such a difference, I

0:46:09.160 --> 0:46:12.320
<v Speaker 2>promise you. But when you get out the majority of it, Wow,

0:46:12.400 --> 0:46:14.120
<v Speaker 2>you are going to feel so much better.

0:46:14.520 --> 0:46:19.240
<v Speaker 1>I think a lot of Americans, oh, the sugary drinks.

0:46:19.560 --> 0:46:23.080
<v Speaker 1>It's at first it started with the sodas, and then

0:46:23.080 --> 0:46:25.000
<v Speaker 1>we all learned that we shouldn't be drinking sodas and

0:46:25.040 --> 0:46:27.000
<v Speaker 1>we should try to cut back on those. So people

0:46:27.040 --> 0:46:31.560
<v Speaker 1>started drinking diet sodas, which is a whole other can

0:46:31.560 --> 0:46:37.640
<v Speaker 1>of worms. And then there's the you know, frappuccino double

0:46:37.640 --> 0:46:40.680
<v Speaker 1>delight that people get every morning on their way to

0:46:40.719 --> 0:46:43.839
<v Speaker 1>work because they need it to get through their day.

0:46:44.440 --> 0:46:50.120
<v Speaker 2>Now, it's crazy. I absolutely love flavored sparkling water, like

0:46:50.360 --> 0:46:53.520
<v Speaker 2>that's that's my soda. And what's nice about that is

0:46:53.560 --> 0:46:58.000
<v Speaker 2>it gives you the bubbleafizz that we crave, so it's

0:46:58.040 --> 0:47:00.480
<v Speaker 2>a little bit more exciting than water. Even though I water.

0:47:00.520 --> 0:47:02.360
<v Speaker 2>I love plain water. I drink it all the time.

0:47:02.680 --> 0:47:05.000
<v Speaker 2>But if I want something a little bit extra, that's

0:47:05.040 --> 0:47:08.120
<v Speaker 2>my soda of choice. It's made with the essence of

0:47:08.200 --> 0:47:11.279
<v Speaker 2>natural fruit. There's nothing in it. There's no sodium, there's

0:47:11.280 --> 0:47:14.279
<v Speaker 2>no sugar, there's no calories, there's nothing artificial, and there's

0:47:14.320 --> 0:47:16.239
<v Speaker 2>so many flavors to choose from.

0:47:16.360 --> 0:47:18.600
<v Speaker 1>Oh my gosh. I went to the store the other

0:47:18.680 --> 0:47:22.680
<v Speaker 1>day and it was one of those fancy health food stores.

0:47:22.719 --> 0:47:26.560
<v Speaker 1>I won't mention the name, but there is an entire aisle.

0:47:26.800 --> 0:47:32.400
<v Speaker 1>It's like a wall of cans of these new emerging sodas,

0:47:32.440 --> 0:47:38.759
<v Speaker 1>like healthy sodas, probiotic sodas, sodas that heal everything. And

0:47:39.080 --> 0:47:41.120
<v Speaker 1>I just want to know what is your stance on that,

0:47:41.200 --> 0:47:44.359
<v Speaker 1>because literally, there would I would not have enough time

0:47:44.400 --> 0:47:46.279
<v Speaker 1>in my day to take down every can of those

0:47:46.280 --> 0:47:48.560
<v Speaker 1>sodas and look at the ingredient content.

0:47:48.840 --> 0:47:51.760
<v Speaker 2>A lot of times, with the additives that they're putting

0:47:51.800 --> 0:47:55.680
<v Speaker 2>in there, whether it be like a probiotic or vitamins

0:47:55.680 --> 0:47:59.000
<v Speaker 2>and minerals and things like that, it's not necessarily enough

0:47:59.760 --> 0:48:03.640
<v Speaker 2>to justify adding them in. So I say, pick the

0:48:03.640 --> 0:48:05.759
<v Speaker 2>brand that you like, the flavor the best, of make

0:48:05.800 --> 0:48:08.640
<v Speaker 2>sure there's nothing dangerous in it. Again, you're looking for

0:48:09.000 --> 0:48:13.360
<v Speaker 2>nothing artificial, no sugar, no sodium, ultimately no calories. And

0:48:13.440 --> 0:48:16.439
<v Speaker 2>another little trick that you can do if you want

0:48:16.440 --> 0:48:18.160
<v Speaker 2>to jazz it up and bring a little bit more

0:48:18.200 --> 0:48:20.239
<v Speaker 2>flavor into it, because for a lot of people, going

0:48:20.280 --> 0:48:25.799
<v Speaker 2>from soda to sparkling flavored water, it feels a little light.

0:48:26.600 --> 0:48:29.399
<v Speaker 2>You add a shot of one hundred percent fruit juice

0:48:29.400 --> 0:48:32.080
<v Speaker 2>in there. It could be a pomegranate juice, a cranberry juice,

0:48:32.080 --> 0:48:35.480
<v Speaker 2>and orange juice, a pink grapefruit juice, and suddenly you're

0:48:35.520 --> 0:48:38.480
<v Speaker 2>adding an explosion of additional flavor.

0:48:39.040 --> 0:48:41.239
<v Speaker 1>You know, I will say that when you're correct. I

0:48:41.320 --> 0:48:43.799
<v Speaker 1>stopped eating sugar sort of cold turkey, because that's the

0:48:43.800 --> 0:48:46.000
<v Speaker 1>way I knew how I had to do it. But

0:48:46.120 --> 0:48:50.040
<v Speaker 1>if people are looking to cut back on sugar, it

0:48:50.120 --> 0:48:54.000
<v Speaker 1>takes time. It's because your body is so used to

0:48:54.320 --> 0:48:58.840
<v Speaker 1>that level of sweetness and that kind of automatic brain

0:48:58.960 --> 0:49:02.279
<v Speaker 1>flood that you get when you eat sugar. You have

0:49:02.360 --> 0:49:06.359
<v Speaker 1>to give yourself time to adjust because like you will

0:49:06.400 --> 0:49:09.879
<v Speaker 1>start to not need it as much as you pull

0:49:09.920 --> 0:49:13.200
<v Speaker 1>it back, you'll be satisfied with less. It just takes time.

0:49:13.239 --> 0:49:16.400
<v Speaker 2>And you feel so good that it takes on a

0:49:16.440 --> 0:49:19.640
<v Speaker 2>life of its own. You just you want to keep going.

0:49:19.719 --> 0:49:24.160
<v Speaker 2>That's that's the great part about eating healthy. You don't

0:49:24.160 --> 0:49:28.840
<v Speaker 2>have to make these grand changes immediately. These all little

0:49:28.960 --> 0:49:31.960
<v Speaker 2>changes make you feel so good that you want to

0:49:32.000 --> 0:49:35.040
<v Speaker 2>do another, and another and another. And when it comes

0:49:35.040 --> 0:49:38.600
<v Speaker 2>to eating healthy or giving up sugar, the very first

0:49:38.640 --> 0:49:42.720
<v Speaker 2>step is making the decision getting your head in the game,

0:49:42.840 --> 0:49:47.560
<v Speaker 2>because again, fifty percent attitude, and when your head is

0:49:47.600 --> 0:49:50.880
<v Speaker 2>in it for the right reasons, that's when the magic happens.

0:49:51.360 --> 0:49:54.279
<v Speaker 1>Yes, absolutely, I want to ask you a question. What

0:49:54.360 --> 0:49:58.120
<v Speaker 1>is the last I Choose me moment you had? Could

0:49:58.160 --> 0:50:02.759
<v Speaker 1>be big, could be little for me, example, choosing to

0:50:03.080 --> 0:50:05.640
<v Speaker 1>use a sugar alternative in my tea this morning, that

0:50:05.800 --> 0:50:08.879
<v Speaker 1>was an I Choose me moment? Or you know, they

0:50:08.880 --> 0:50:12.000
<v Speaker 1>can be huge, like choosing to start a new career

0:50:12.080 --> 0:50:14.880
<v Speaker 1>path or you know, big, little whatever it was, what

0:50:15.000 --> 0:50:15.440
<v Speaker 1>was yours?

0:50:15.719 --> 0:50:18.520
<v Speaker 2>This is actually a pretty easy one for me to answer.

0:50:19.760 --> 0:50:24.080
<v Speaker 2>So my I Choose Me moment was I had a

0:50:24.239 --> 0:50:34.120
<v Speaker 2>work obligation scheduled for tomorrow night, and my younger daughter

0:50:34.360 --> 0:50:37.680
<v Speaker 2>called and said that she was free, that her plans

0:50:37.719 --> 0:50:40.479
<v Speaker 2>had just fallen apart did I want to come into

0:50:40.480 --> 0:50:45.959
<v Speaker 2>the city and join her for dinner? And I thought, yes,

0:50:46.000 --> 0:50:49.880
<v Speaker 2>I do, And so I canceled the work obligation and

0:50:49.960 --> 0:50:52.840
<v Speaker 2>I chose myself and often I'm going to go tomorrow

0:50:52.920 --> 0:50:55.400
<v Speaker 2>night to join my daughter for a glorious dinner.

0:50:55.840 --> 0:50:58.440
<v Speaker 1>Oh my god, I love that because I know how

0:50:58.600 --> 0:51:02.319
<v Speaker 1>valuable that time is with your adult daughters. It just

0:51:02.360 --> 0:51:03.080
<v Speaker 1>fills you up.

0:51:03.880 --> 0:51:07.000
<v Speaker 2>And like the old me wouldn't have done that. I would,

0:51:07.000 --> 0:51:10.000
<v Speaker 2>you know, I like you. We say yes to every

0:51:10.200 --> 0:51:13.239
<v Speaker 2>work obligation that comes about. You know, we never want

0:51:13.280 --> 0:51:18.239
<v Speaker 2>to disappoint anybody. And I think the older I get,

0:51:18.960 --> 0:51:23.719
<v Speaker 2>the the wiser I'm getting in, the more confident I'm

0:51:23.760 --> 0:51:29.279
<v Speaker 2>getting with doing what I really want to do. Obviously,

0:51:29.560 --> 0:51:33.600
<v Speaker 2>you know, never being mindful of never hurting anyone's feelings

0:51:33.680 --> 0:51:35.320
<v Speaker 2>and making sure that I give the right people the

0:51:35.400 --> 0:51:37.840
<v Speaker 2>right right and you know, do what I need to

0:51:37.840 --> 0:51:40.480
<v Speaker 2>do to make sure that my career is flourishing. But

0:51:40.800 --> 0:51:43.520
<v Speaker 2>at the same time, you know, taking care of myself,

0:51:44.160 --> 0:51:45.040
<v Speaker 2>nurturing my soul.

0:51:46.160 --> 0:51:49.480
<v Speaker 1>I love that and I love you. Thank you so

0:51:49.560 --> 0:51:51.440
<v Speaker 1>much for being on our podcast.

0:51:51.760 --> 0:51:53.040
<v Speaker 2>You are so welcome.

0:51:53.200 --> 0:51:58.560
<v Speaker 1>My Jenny, Mike Kelly, my girl, I learned so much today,

0:51:58.640 --> 0:52:00.880
<v Speaker 1>and I know our listeners did too, so this has

0:52:01.040 --> 0:52:02.480
<v Speaker 1>just been wonderful. Thank you Joy.

0:52:03.400 --> 0:52:06.160
<v Speaker 2>Oh my pleasure. I want to have you over for

0:52:06.200 --> 0:52:08.080
<v Speaker 2>a feast to my house one day.

0:52:08.520 --> 0:52:09.520
<v Speaker 1>I'm here, I'm ready.

0:52:09.760 --> 0:52:10.680
<v Speaker 2>Great, No sugar.

0:52:13.840 --> 0:52:18.040
<v Speaker 1>That was some incredible information from my friend Joy. Thank

0:52:18.080 --> 0:52:22.439
<v Speaker 1>you Joy. There's always something new to learn about food

0:52:22.440 --> 0:52:24.759
<v Speaker 1>and nutrition, and I'm just so grateful that she was

0:52:24.800 --> 0:52:27.600
<v Speaker 1>able to chat with me today. As we continue to

0:52:27.760 --> 0:52:31.000
<v Speaker 1>choose ourselves each week, how about this for and I

0:52:31.080 --> 0:52:35.280
<v Speaker 1>choose me moment, Let's take a look in our refrigerators.

0:52:36.120 --> 0:52:38.600
<v Speaker 1>How about we even go deeper. How about we look

0:52:38.640 --> 0:52:42.560
<v Speaker 1>in our snack cabinets. I know you have one of those,

0:52:42.680 --> 0:52:46.239
<v Speaker 1>because I have one, and ours is literally a disaster.

0:52:46.560 --> 0:52:51.799
<v Speaker 1>There's open bags, cookies falling out everywhere. It's actually pretty embarrassing.

0:52:51.920 --> 0:52:54.560
<v Speaker 1>But let's not choose to focus on that. Let's focus

0:52:54.640 --> 0:52:59.000
<v Speaker 1>on this. Are their healthy options in there? Or is

0:52:59.040 --> 0:53:01.160
<v Speaker 1>it just a bunch of cracks? Yeah, I'm telling you.

0:53:01.360 --> 0:53:05.120
<v Speaker 1>For me, I had to go through and physically remove

0:53:05.200 --> 0:53:08.640
<v Speaker 1>any temptations that I know would be calling my name

0:53:08.680 --> 0:53:12.480
<v Speaker 1>come eight pm. I had to throw out my precious

0:53:12.680 --> 0:53:16.000
<v Speaker 1>caramel m and MS. I had to hide Fiona's Cheetos

0:53:16.040 --> 0:53:18.840
<v Speaker 1>on the top shelf where I can't really reach them,

0:53:19.239 --> 0:53:21.160
<v Speaker 1>and I have to do that over and over because

0:53:21.200 --> 0:53:24.160
<v Speaker 1>I don't know how they do it. But those tempting snacks,

0:53:24.440 --> 0:53:26.680
<v Speaker 1>those not so great choices, they seem to sneak their

0:53:26.719 --> 0:53:29.640
<v Speaker 1>way back in there every time. It's like they multiply

0:53:29.719 --> 0:53:33.359
<v Speaker 1>in there somehow. So choose to clean all of that up.

0:53:33.760 --> 0:53:36.720
<v Speaker 1>Set yourself up with success when it comes to healthy

0:53:36.800 --> 0:53:41.520
<v Speaker 1>eating options. Also, here's a question, when was the last

0:53:41.560 --> 0:53:44.839
<v Speaker 1>time you cooked for yourself instead of getting drive through

0:53:45.040 --> 0:53:49.520
<v Speaker 1>or ordering takeout? Like cooked real food. It doesn't have

0:53:49.560 --> 0:53:53.040
<v Speaker 1>to be fancy or complicated. Maybe just grill some chicken,

0:53:53.200 --> 0:53:56.600
<v Speaker 1>or boil up some wild rice, or make a big

0:53:56.640 --> 0:54:00.319
<v Speaker 1>salad with whatever little lonely vegetables are hiding in there.

0:54:00.719 --> 0:54:03.000
<v Speaker 1>You will feel so much better when you take the

0:54:03.040 --> 0:54:06.799
<v Speaker 1>time to prioritize what you put in your body. I know,

0:54:07.440 --> 0:54:10.480
<v Speaker 1>I know, our lives are hectic and it's easy to

0:54:10.520 --> 0:54:15.920
<v Speaker 1>forget these things. But hopefully this conversation today reminds you

0:54:16.440 --> 0:54:20.520
<v Speaker 1>to choose healthy options for your next meal. That's it.

0:54:20.880 --> 0:54:23.520
<v Speaker 1>Thanks for listening to I choose me. You can check

0:54:23.520 --> 0:54:26.279
<v Speaker 1>out all our social links in the show notes and

0:54:26.440 --> 0:54:29.600
<v Speaker 1>make sure to follow rate review, you know all that stuff.

0:54:29.680 --> 0:54:32.400
<v Speaker 1>Use the hashtag I Choose me because I want to

0:54:32.440 --> 0:54:35.000
<v Speaker 1>see what your eye choose me moments are. I'll be

0:54:35.160 --> 0:54:37.880
<v Speaker 1>right here next week, and I hope you will choose

0:54:37.880 --> 0:54:38.600
<v Speaker 1>to be here too,