1 00:00:00,080 --> 00:00:03,320 Speaker 1: Eating should not be stressful, It should not bring on anxiety. 2 00:00:03,760 --> 00:00:07,400 Speaker 1: You should enjoy to eat, and there's still a way 3 00:00:07,520 --> 00:00:11,920 Speaker 1: to be healthy again, whatever that means for you while 4 00:00:11,960 --> 00:00:15,680 Speaker 1: also enjoying what you eat. We have chastebooks for a reason. 5 00:00:30,200 --> 00:00:32,839 Speaker 2: Hey everyone, Emily a body here bringing you the fifth 6 00:00:32,960 --> 00:00:38,960 Speaker 2: and final installment of this week's in Focus series from Hurdle, 7 00:00:39,320 --> 00:00:42,240 Speaker 2: a wellness focused podcast where I sit down with inspiring 8 00:00:42,280 --> 00:00:45,400 Speaker 2: individuals to talk about everything from their big wins to 9 00:00:45,440 --> 00:00:48,559 Speaker 2: how they've gotten through some of life's toughest moments. On 10 00:00:48,640 --> 00:00:53,400 Speaker 2: the show, you can expect vulnerability, motivation, and candid discussions 11 00:00:53,400 --> 00:00:56,920 Speaker 2: with everyone from top athletes to aspiring entrepreneurs on what 12 00:00:56,960 --> 00:00:59,080 Speaker 2: it really takes to follow your passions. 13 00:00:59,440 --> 00:01:01,160 Speaker 3: My mission is simple. 14 00:01:01,120 --> 00:01:04,640 Speaker 2: To inspire you to be your best self, move with intention, 15 00:01:04,840 --> 00:01:09,520 Speaker 2: and have some fun along the way. My mission, also 16 00:01:10,120 --> 00:01:13,560 Speaker 2: on a day to day basis, is to hold space 17 00:01:14,080 --> 00:01:17,679 Speaker 2: for this community. I understand that you don't come here 18 00:01:17,800 --> 00:01:20,160 Speaker 2: for any sort of political commentary and I'm not going 19 00:01:20,200 --> 00:01:22,960 Speaker 2: to bring that into the mix today, but I do 20 00:01:23,040 --> 00:01:25,120 Speaker 2: want to tell you that if you need someone to 21 00:01:25,160 --> 00:01:27,920 Speaker 2: talk to, if you need anything, I'm here for you. 22 00:01:28,000 --> 00:01:30,200 Speaker 2: I got you, so feel free to always reach out 23 00:01:30,240 --> 00:01:34,840 Speaker 2: to me over at Emily at hurdle dot us. Now 24 00:01:35,240 --> 00:01:41,199 Speaker 2: today I am chatting all about the goal of eating better, 25 00:01:41,360 --> 00:01:46,160 Speaker 2: of incorporating healthier eating habits into your regular routine, and 26 00:01:46,240 --> 00:01:50,560 Speaker 2: to do that, I am tapping in Shanna Spence. She's 27 00:01:50,600 --> 00:01:55,480 Speaker 2: a registered dietitian hailing from Brooklyn, known to her one 28 00:01:55,600 --> 00:02:00,680 Speaker 2: hundred and thirty thousand plus Instagram followers as the nutrition 29 00:02:01,120 --> 00:02:03,280 Speaker 2: Tea I know, super cute. 30 00:02:03,800 --> 00:02:05,560 Speaker 3: We talk about a lot today. We cover a lot 31 00:02:05,600 --> 00:02:06,000 Speaker 3: of ground. 32 00:02:06,000 --> 00:02:09,080 Speaker 2: We talk about how we both don't believe in quote 33 00:02:09,200 --> 00:02:12,200 Speaker 2: unquote dieting and how there is a place for every 34 00:02:12,600 --> 00:02:16,480 Speaker 2: type of food in your routine. We also chat about 35 00:02:16,480 --> 00:02:20,040 Speaker 2: best practices for better hydration and what it might look 36 00:02:20,160 --> 00:02:22,840 Speaker 2: like to eat a quote unquote healthier meal. 37 00:02:23,160 --> 00:02:25,359 Speaker 3: And we also talk about the perks of reaching for. 38 00:02:25,800 --> 00:02:31,280 Speaker 2: Frozen foods, frozen fruits, frozen vegetables, canned fruits, canned vegetables, 39 00:02:31,280 --> 00:02:33,760 Speaker 2: and what happens to the nutrients. 40 00:02:33,280 --> 00:02:35,480 Speaker 3: There versus when you buy them fresh. 41 00:02:35,520 --> 00:02:39,200 Speaker 2: Again, a lot of really great topics and discussion points here, 42 00:02:39,360 --> 00:02:42,840 Speaker 2: So I'm really excited to finish off this week's series 43 00:02:43,200 --> 00:02:46,760 Speaker 2: with the help of Shauna. Before we get into it today, 44 00:02:46,919 --> 00:02:50,959 Speaker 2: of course, this would not be possible without the support 45 00:02:51,080 --> 00:02:54,400 Speaker 2: of my sponsor Whoop. As we think about the ways 46 00:02:54,400 --> 00:02:56,720 Speaker 2: that we can make improvements to ourselves and achieve or 47 00:02:56,720 --> 00:02:59,720 Speaker 2: resolutions we've set for the year, being able to monitor 48 00:02:59,760 --> 00:03:04,280 Speaker 2: your progress short and long term is so important. WOOP 49 00:03:04,360 --> 00:03:07,520 Speaker 2: is literally like having a personal trainer on your wrist 50 00:03:07,600 --> 00:03:10,240 Speaker 2: for less than a dollar a day, and eating smart 51 00:03:10,400 --> 00:03:13,520 Speaker 2: is so important to our overall health. And what I 52 00:03:13,560 --> 00:03:17,680 Speaker 2: love about WOOP is it asks you some behavioral questions 53 00:03:17,720 --> 00:03:21,600 Speaker 2: that make you evaluate some of your eating and drinking habits. 54 00:03:21,800 --> 00:03:24,120 Speaker 2: When you wake up in the morning and open the 55 00:03:24,160 --> 00:03:28,120 Speaker 2: Whoop app. Tracking your day to day in the Whoop 56 00:03:28,280 --> 00:03:31,359 Speaker 2: Journal gives you some insight as to what you may 57 00:03:31,400 --> 00:03:34,920 Speaker 2: not even realize you're already doing. The app helps you 58 00:03:35,000 --> 00:03:38,440 Speaker 2: to track alcohol consumption and also asks you to track 59 00:03:38,520 --> 00:03:41,840 Speaker 2: how close you are consuming foods to bedtime, both of 60 00:03:41,880 --> 00:03:43,720 Speaker 2: which can impact your. 61 00:03:43,560 --> 00:03:47,760 Speaker 3: Sleep and your recovery. 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For 68 00:04:05,600 --> 00:04:08,520 Speaker 2: all of my listeners today, Woop is offering you a 69 00:04:08,640 --> 00:04:12,320 Speaker 2: stellar deal save fifteen percent off Whoop with the code 70 00:04:12,400 --> 00:04:13,800 Speaker 2: Hurdle at checkout. 71 00:04:14,000 --> 00:04:15,680 Speaker 3: Head on over to woop dot com. 72 00:04:15,720 --> 00:04:20,680 Speaker 2: That's Whoop dot com and use the code Hurdle at 73 00:04:20,760 --> 00:04:24,800 Speaker 2: checkout to save fifteen percent off today. Man, the last 74 00:04:24,880 --> 00:04:27,800 Speaker 2: two weeks of hurdling, it has been an adventure. It 75 00:04:27,920 --> 00:04:31,520 Speaker 2: definitely tested me of what I'm capable of, and it 76 00:04:31,680 --> 00:04:35,680 Speaker 2: was an amazing opportunity to just bring some really beautiful 77 00:04:35,800 --> 00:04:39,359 Speaker 2: conversations to a forever home here on the feed. 78 00:04:39,560 --> 00:04:41,760 Speaker 3: Thank you so much for sticking with me. Thank you 79 00:04:41,839 --> 00:04:43,200 Speaker 3: so much for tuning in. 80 00:04:43,320 --> 00:04:47,279 Speaker 2: I appreciate you so so much for being a part 81 00:04:47,320 --> 00:04:51,000 Speaker 2: of this community, and of course for leaving your feedback. 82 00:04:51,000 --> 00:04:52,920 Speaker 2: If you haven't done so yet, head on over into 83 00:04:52,920 --> 00:04:55,520 Speaker 2: the iTunes store or wherever you listen to your podcasts 84 00:04:55,560 --> 00:04:58,159 Speaker 2: to rate and review the show. And also don't forget 85 00:04:58,160 --> 00:05:01,160 Speaker 2: to connect with Hurdle over on social media. It's at 86 00:05:01,240 --> 00:05:05,000 Speaker 2: Hurdle podcast and I'm over at Emily a body with that. 87 00:05:05,960 --> 00:05:12,000 Speaker 3: Let's get to hurdling. 88 00:05:14,960 --> 00:05:15,320 Speaker 4: Today. 89 00:05:15,480 --> 00:05:17,640 Speaker 5: I am sitting down with Shawna Spence. 90 00:05:17,839 --> 00:05:21,679 Speaker 2: She's a registered dietitian a nutritionist based in New York, 91 00:05:22,240 --> 00:05:25,359 Speaker 2: known to many of her social media followers as the 92 00:05:25,440 --> 00:05:26,719 Speaker 2: nutrition Tea. 93 00:05:27,120 --> 00:05:28,400 Speaker 5: Shawna. How you doing today? 94 00:05:29,560 --> 00:05:31,760 Speaker 1: I'm doing well. Thank you for having me. 95 00:05:32,279 --> 00:05:34,480 Speaker 5: Thank you for coming on. You and I are. We're 96 00:05:34,520 --> 00:05:37,680 Speaker 5: sitting down to record this right after the holidays. 97 00:05:37,880 --> 00:05:43,039 Speaker 2: I myself am certainly like reevaluating some of my nutrition 98 00:05:43,520 --> 00:05:45,600 Speaker 2: choices and trying to get back on the bandwagon a 99 00:05:45,640 --> 00:05:48,400 Speaker 2: little bit myself. Can we start off just by talking 100 00:05:48,440 --> 00:05:51,919 Speaker 2: about this feeling that so many people have right now? Like, 101 00:05:52,000 --> 00:05:56,720 Speaker 2: what do you talk to your followers, your clients about 102 00:05:56,760 --> 00:05:58,359 Speaker 2: how to navigate this. 103 00:06:00,120 --> 00:06:00,520 Speaker 5: Feeling? 104 00:06:01,520 --> 00:06:04,680 Speaker 1: Yeah? Yeah, I mean it's definitely a feeling for sure, Right, 105 00:06:04,680 --> 00:06:08,320 Speaker 1: It's like a very valid feeling too. I think the 106 00:06:08,400 --> 00:06:11,040 Speaker 1: holidays in general just we think of a lot of 107 00:06:11,080 --> 00:06:14,720 Speaker 1: abundance as far as food, probably gifts, you know, no 108 00:06:14,760 --> 00:06:17,520 Speaker 1: matter what you celebrate or if you celebrate, right, those 109 00:06:17,560 --> 00:06:21,400 Speaker 1: are the thoughts that most people have, and so we've 110 00:06:21,480 --> 00:06:24,840 Speaker 1: just been known also in society to kind of equate 111 00:06:25,440 --> 00:06:28,320 Speaker 1: no matter what you eat, it just always seems to 112 00:06:28,520 --> 00:06:31,560 Speaker 1: bring on this guilt. Right, So, since the holidays are 113 00:06:31,600 --> 00:06:34,960 Speaker 1: coming or came right and we had all this food. 114 00:06:35,080 --> 00:06:38,039 Speaker 1: It's just bringing on a lot of guilt. So many 115 00:06:38,080 --> 00:06:41,480 Speaker 1: people they always think about, Okay, how can I now 116 00:06:41,839 --> 00:06:45,680 Speaker 1: diet or restrict to make up That's that's the one 117 00:06:45,800 --> 00:06:46,920 Speaker 1: question I always get. 118 00:06:47,000 --> 00:06:47,160 Speaker 4: Right. 119 00:06:47,200 --> 00:06:49,919 Speaker 1: It's like, well, yes, I love to eat, but you 120 00:06:49,960 --> 00:06:52,400 Speaker 1: know I still feel guilty, so what can I do? 121 00:06:53,120 --> 00:06:56,839 Speaker 1: And oftentimes, like, like I said, that's a very normal feeling. 122 00:06:56,960 --> 00:07:00,800 Speaker 1: But at the same time, you know, dieting doesn't work. 123 00:07:01,160 --> 00:07:04,599 Speaker 1: So I often I really like to motivate people to 124 00:07:04,680 --> 00:07:09,520 Speaker 1: try to think not along the terms of dieting per se, 125 00:07:09,600 --> 00:07:12,440 Speaker 1: but just about how can you like add in more 126 00:07:13,040 --> 00:07:16,320 Speaker 1: nourishing foods, Like, think about that, because there's nothing wrong 127 00:07:16,360 --> 00:07:19,000 Speaker 1: with having goals of health whatever that means to you, 128 00:07:19,040 --> 00:07:21,960 Speaker 1: but not dieting, because you know, diets don't work. 129 00:07:22,480 --> 00:07:24,600 Speaker 2: Yeah, No, I mean, I hear you, and I think 130 00:07:24,680 --> 00:07:26,640 Speaker 2: I mean a little background on me as we're getting 131 00:07:26,680 --> 00:07:28,720 Speaker 2: to know each other here. I lost a ton of 132 00:07:28,720 --> 00:07:32,520 Speaker 2: weight in college, and it wasn't necessarily through dieting as 133 00:07:32,640 --> 00:07:35,320 Speaker 2: much as it was just learning how to eat better 134 00:07:35,480 --> 00:07:39,160 Speaker 2: and never completely getting rid of anything or telling myself 135 00:07:39,200 --> 00:07:42,000 Speaker 2: like I couldn't have the canoli, like I'm still having 136 00:07:42,000 --> 00:07:45,400 Speaker 2: a breakfast cookie every now and then, but it's figuring 137 00:07:45,400 --> 00:07:48,000 Speaker 2: out how to find this like whatever this feeling for 138 00:07:48,040 --> 00:07:51,280 Speaker 2: me a balance looks like that I feel better instead 139 00:07:51,320 --> 00:07:53,520 Speaker 2: of feeling like, Oh, I want this thing, I want 140 00:07:53,520 --> 00:07:54,520 Speaker 2: this thing, I want this thing. 141 00:07:54,560 --> 00:07:56,360 Speaker 5: I can't have this thing, I want it more all 142 00:07:56,400 --> 00:07:58,480 Speaker 5: that that thing, all that thing. 143 00:07:58,560 --> 00:08:00,280 Speaker 4: Yeah, exactly, exactly. 144 00:08:01,440 --> 00:08:03,640 Speaker 2: So okay, So obviously a lot of people can relate 145 00:08:03,680 --> 00:08:06,880 Speaker 2: to this feeling that some are experiencing right now. 146 00:08:07,120 --> 00:08:08,440 Speaker 3: But we're here to talk. 147 00:08:08,280 --> 00:08:14,120 Speaker 2: Today about how to maybe make some you know, better choices, 148 00:08:14,160 --> 00:08:17,040 Speaker 2: so to speak, in the year to come. Again, it's 149 00:08:17,040 --> 00:08:20,520 Speaker 2: not necessarily about getting rid of things, as you know 150 00:08:20,560 --> 00:08:23,440 Speaker 2: we can probably talk about in the scheme of making 151 00:08:23,480 --> 00:08:27,840 Speaker 2: better choices, but it's also about just incorporating some smaller 152 00:08:28,080 --> 00:08:32,719 Speaker 2: eating habits that can make things easier for us. So 153 00:08:33,000 --> 00:08:35,440 Speaker 2: where do where does someone even begin if that is 154 00:08:35,480 --> 00:08:37,280 Speaker 2: one of their priorities for the new year. 155 00:08:38,520 --> 00:08:40,960 Speaker 1: Yeah? I always so I like that you said that, 156 00:08:41,600 --> 00:08:45,040 Speaker 1: just because again, like I said before, dieting doesn't work. 157 00:08:45,080 --> 00:08:47,640 Speaker 1: And I always like to put in what can you 158 00:08:47,760 --> 00:08:50,920 Speaker 1: add in instead of take take out? Because a lot 159 00:08:50,960 --> 00:08:54,800 Speaker 1: of times people get super frustrated whenever they talk about 160 00:08:55,080 --> 00:08:58,000 Speaker 1: quote unquote healthy eating whatever that looks like to them. 161 00:08:58,040 --> 00:09:00,160 Speaker 1: They always think about foods that they have to get 162 00:09:00,200 --> 00:09:03,040 Speaker 1: rid of or you know, throw out in their pantry. 163 00:09:03,080 --> 00:09:05,720 Speaker 1: So I say, no, like, you should definitely be eating 164 00:09:05,760 --> 00:09:08,360 Speaker 1: the foods you like. Like we have taste buds for 165 00:09:08,360 --> 00:09:10,720 Speaker 1: a reason. I always say that, why else when we 166 00:09:10,720 --> 00:09:13,320 Speaker 1: have taste buds, it should taste good, But think about 167 00:09:13,360 --> 00:09:17,560 Speaker 1: foods you can add in. So I often also find 168 00:09:17,600 --> 00:09:21,160 Speaker 1: that many people don't eat enough during the day and 169 00:09:21,200 --> 00:09:26,479 Speaker 1: that often leads to some a little bit of overeating 170 00:09:26,679 --> 00:09:30,400 Speaker 1: or over indulgence, you know, at night. So that's that's 171 00:09:30,440 --> 00:09:33,280 Speaker 1: where I start, because a lot of people like to 172 00:09:33,280 --> 00:09:36,760 Speaker 1: skip breakfast right and you know, people will say I'm 173 00:09:36,760 --> 00:09:40,000 Speaker 1: not a breakfast person, and it's like, okay, but is 174 00:09:40,040 --> 00:09:42,920 Speaker 1: that because you were taught that? Like are you really 175 00:09:42,960 --> 00:09:45,920 Speaker 1: not a breakfast person or are you still you know? 176 00:09:46,000 --> 00:09:46,800 Speaker 4: Which is Listen. 177 00:09:46,880 --> 00:09:50,760 Speaker 1: I'm not making fun of everyone anyone's thoughts here, but 178 00:09:50,960 --> 00:09:53,679 Speaker 1: you know, I often like to get into people's heads 179 00:09:53,679 --> 00:09:56,439 Speaker 1: about why they, you know, think the way they do. 180 00:09:56,559 --> 00:10:00,120 Speaker 1: So I always say, start the day with something, even 181 00:10:00,160 --> 00:10:03,920 Speaker 1: if it's a breakfast cookie, right, like you said, you know. 182 00:10:03,840 --> 00:10:05,520 Speaker 4: Something more than coffee. Or tea. 183 00:10:05,640 --> 00:10:10,000 Speaker 1: Definitely something to fuel your body because listen, food is fuel. 184 00:10:10,240 --> 00:10:13,880 Speaker 1: It has calories, and calories are energy. So a lot 185 00:10:13,920 --> 00:10:17,680 Speaker 1: of times also people feel the slump during the day, right, 186 00:10:17,720 --> 00:10:20,720 Speaker 1: and that's just because they're not eating enough, like eating 187 00:10:20,760 --> 00:10:24,800 Speaker 1: consistently enough. So I often start with since people are 188 00:10:24,800 --> 00:10:29,200 Speaker 1: working from home, now make sure that your pantry, that 189 00:10:29,360 --> 00:10:33,400 Speaker 1: your fridge is stopped with easy to go snacks, right 190 00:10:33,600 --> 00:10:37,720 Speaker 1: if you don't really feel like stopping and cooking or 191 00:10:37,760 --> 00:10:40,400 Speaker 1: you know, making meals, if that's just too much for you, 192 00:10:40,960 --> 00:10:43,400 Speaker 1: have things that are ready that you can easily grab, 193 00:10:43,480 --> 00:10:47,480 Speaker 1: things like nuts, you can make your own trail mix, 194 00:10:48,080 --> 00:10:52,600 Speaker 1: protein bars, breakfast bars, things like that that are just easy. 195 00:10:53,280 --> 00:10:55,920 Speaker 1: Just to make sure that you're eating more consistently throughout 196 00:10:55,960 --> 00:10:59,360 Speaker 1: the day. That's really where I begin. And then you know, 197 00:10:59,400 --> 00:11:02,760 Speaker 1: it depends on the person individually, you know when we're 198 00:11:02,800 --> 00:11:06,240 Speaker 1: talking about specific foods, but that's really the place to start. 199 00:11:06,200 --> 00:11:07,480 Speaker 5: And that's a great recommendation. 200 00:11:07,600 --> 00:11:10,480 Speaker 2: I think something that you highlighted is being smart about 201 00:11:10,480 --> 00:11:13,080 Speaker 2: the foods that you're keeping around. Like I know for 202 00:11:13,080 --> 00:11:16,360 Speaker 2: instance that I mean again it's a seasonal thing. I 203 00:11:16,440 --> 00:11:19,520 Speaker 2: love making them. I have a container of tri color 204 00:11:19,600 --> 00:11:22,280 Speaker 2: cookies in my fridge right now, and I'm probably going 205 00:11:22,320 --> 00:11:24,400 Speaker 2: to eat one or two of those a day until 206 00:11:24,600 --> 00:11:27,480 Speaker 2: they are gone. And it's the season, you know. But 207 00:11:27,960 --> 00:11:31,520 Speaker 2: the thing is that year round, if I know that, 208 00:11:31,679 --> 00:11:35,600 Speaker 2: like I have this issue, so to speak, with try 209 00:11:35,640 --> 00:11:38,520 Speaker 2: color cookies, then a good decision for me maybe could 210 00:11:38,520 --> 00:11:41,200 Speaker 2: be reevaluating if I want to keep them in the 211 00:11:41,240 --> 00:11:44,640 Speaker 2: house or if maybe like once every few weeks I 212 00:11:44,679 --> 00:11:46,719 Speaker 2: want to go purchase one from the bakery down the 213 00:11:46,760 --> 00:11:47,600 Speaker 2: street instead. 214 00:11:48,280 --> 00:11:49,000 Speaker 3: Is that where we're. 215 00:11:48,840 --> 00:11:50,440 Speaker 4: Going with this, Yeah, totally. 216 00:11:50,520 --> 00:11:54,520 Speaker 1: And that's that's really how I like to have people 217 00:11:54,559 --> 00:11:59,120 Speaker 1: look at things, because oftentimes people will do the extreme. Right. 218 00:11:59,160 --> 00:12:02,000 Speaker 1: You often hear people we just saying, I'm not eating sugar, right, 219 00:12:02,040 --> 00:12:04,400 Speaker 1: if we're talking about you know, sweets and everything, I'm 220 00:12:04,440 --> 00:12:07,280 Speaker 1: not eating sugar at all. And that's kind of the 221 00:12:07,400 --> 00:12:11,040 Speaker 1: that's where the problem starts. Okay, whenever we restrict or 222 00:12:11,080 --> 00:12:14,680 Speaker 1: whenever we tell ourselves we can't have something, the opposite 223 00:12:14,880 --> 00:12:18,440 Speaker 1: is going to happen, unfortunately. So you know, there's nothing 224 00:12:18,480 --> 00:12:21,120 Speaker 1: wrong with having goals like I keep saying, but definitely 225 00:12:21,200 --> 00:12:23,319 Speaker 1: make sure to do it in a way that's not 226 00:12:23,400 --> 00:12:27,240 Speaker 1: going to do the opposite effect of what you want. So, yeah, 227 00:12:27,360 --> 00:12:30,400 Speaker 1: definitely have the cookie or tell yourself you can if 228 00:12:30,400 --> 00:12:34,440 Speaker 1: that means going to your favorite bakery and getting the cookie, whatever, 229 00:12:34,480 --> 00:12:37,120 Speaker 1: that may be, allowing yourself to have it instead of 230 00:12:37,200 --> 00:12:40,720 Speaker 1: saying no, no more cookies. It's like that's not gonna 231 00:12:40,880 --> 00:12:42,360 Speaker 1: you know, there's no need to do that. 232 00:12:42,320 --> 00:12:43,040 Speaker 3: Right, totally. 233 00:12:43,120 --> 00:12:46,800 Speaker 2: Okay, So we're talking about keeping smarter things in our homes. 234 00:12:46,840 --> 00:12:50,160 Speaker 2: For someone who does have this overarching goal of quote 235 00:12:50,240 --> 00:12:53,880 Speaker 2: unquote eating a better in twenty twenty one, what's another 236 00:12:54,160 --> 00:12:56,040 Speaker 2: tip that you may offer them. 237 00:12:56,480 --> 00:12:59,800 Speaker 1: Yeah. I always like to say to definitely fill up. 238 00:13:00,040 --> 00:13:02,240 Speaker 1: And I don't like to because I'm sure everyone by 239 00:13:02,240 --> 00:13:05,440 Speaker 1: now has heard, like the nutritionists dietitian like make sure 240 00:13:05,520 --> 00:13:08,200 Speaker 1: half your plate is like veggies. And I don't like 241 00:13:08,240 --> 00:13:11,880 Speaker 1: to say that because like no one it really, you know, 242 00:13:12,000 --> 00:13:15,720 Speaker 1: life happens, right, So I always say, make sure your 243 00:13:15,760 --> 00:13:18,080 Speaker 1: plate is full of colors, right, And I know it 244 00:13:18,160 --> 00:13:22,120 Speaker 1: sounds childish, but for some reason it works because when 245 00:13:22,120 --> 00:13:24,080 Speaker 1: we think of colors, we think of fruits, right, we 246 00:13:24,120 --> 00:13:27,400 Speaker 1: think of vegetables, and those are where our fiber is. 247 00:13:28,000 --> 00:13:31,040 Speaker 1: That's where or most of our fibers. That's where our 248 00:13:31,559 --> 00:13:34,800 Speaker 1: vitamins and minerals are so and also we eat with 249 00:13:34,920 --> 00:13:37,280 Speaker 1: our eyes, so you want to make sure your plate 250 00:13:37,360 --> 00:13:41,599 Speaker 1: is super colorful. That's also and there is no hierarchy 251 00:13:41,760 --> 00:13:43,640 Speaker 1: of vegetables, so I just want to make that clear 252 00:13:43,720 --> 00:13:46,480 Speaker 1: also because a lot of times people will say, I 253 00:13:46,520 --> 00:13:49,760 Speaker 1: don't like broccoli or you know, kale, like all the 254 00:13:49,800 --> 00:13:52,720 Speaker 1: green vegetables, and they think those are the healthier ones, 255 00:13:53,080 --> 00:13:56,320 Speaker 1: and that's not necessarily true. It's just that green vegetables 256 00:13:56,360 --> 00:14:01,560 Speaker 1: are green because of bitonutrients. So if you like red 257 00:14:01,600 --> 00:14:04,600 Speaker 1: peppers instead, that's fine. You know you're you're still going 258 00:14:04,640 --> 00:14:07,560 Speaker 1: to get a benefit. So definitely make sure that you 259 00:14:07,559 --> 00:14:10,680 Speaker 1: know you can find some produce in your fridge or freezer. 260 00:14:11,559 --> 00:14:14,440 Speaker 1: Freezer works great, it's more economical as well. 261 00:14:14,600 --> 00:14:15,720 Speaker 5: I think that's a really good point. 262 00:14:15,800 --> 00:14:19,120 Speaker 2: A lot of people are like hesitant to buy frozen vegetables, 263 00:14:19,600 --> 00:14:23,640 Speaker 2: but oftentimes, especially hinging on where you're buying them, you 264 00:14:23,640 --> 00:14:26,960 Speaker 2: can get like so many nutrients in such a more 265 00:14:27,520 --> 00:14:30,720 Speaker 2: easier way at times if you're not constantly able to 266 00:14:30,840 --> 00:14:32,840 Speaker 2: keep going to the grocery store and get that fresh stuff, 267 00:14:32,840 --> 00:14:36,560 Speaker 2: to keep it in your freezer is a super simple solution. 268 00:14:36,880 --> 00:14:38,960 Speaker 1: Yeah, I'm a big fan of that. I'm a big, 269 00:14:39,000 --> 00:14:39,640 Speaker 1: big fan. 270 00:14:39,680 --> 00:14:40,200 Speaker 5: Big fan. 271 00:14:40,360 --> 00:14:43,960 Speaker 2: Okay, so we're talking about putting colors on the plate, 272 00:14:44,240 --> 00:14:47,280 Speaker 2: super important, and then like, what's another easy strategy. 273 00:14:47,320 --> 00:14:50,520 Speaker 5: Why don't we talk a little bit about hydration. 274 00:14:51,160 --> 00:14:55,520 Speaker 1: Oh yeah, that's that's like a tough one. Oftentimes we're 275 00:14:55,520 --> 00:14:59,480 Speaker 1: not drinking in a water, right And that's that's usually 276 00:14:59,600 --> 00:15:02,880 Speaker 1: where because a lot of people will come with GI 277 00:15:03,040 --> 00:15:06,400 Speaker 1: issues no matter what they are, and oftentimes they're just 278 00:15:06,440 --> 00:15:08,000 Speaker 1: not hydrating enough. 279 00:15:09,120 --> 00:15:10,200 Speaker 4: So there. 280 00:15:10,360 --> 00:15:12,680 Speaker 1: I saw an Amazon the other day, and I'm sure 281 00:15:12,680 --> 00:15:15,320 Speaker 1: you can pick this up anywhere, but they have now 282 00:15:15,360 --> 00:15:19,800 Speaker 1: water bottles right that like have the the indication of 283 00:15:19,880 --> 00:15:23,160 Speaker 1: how much you drink and how much more you need 284 00:15:23,200 --> 00:15:23,680 Speaker 1: to drink. 285 00:15:23,960 --> 00:15:24,920 Speaker 4: They're like apps. 286 00:15:25,000 --> 00:15:27,720 Speaker 1: Now there's an app for everything, so you can really 287 00:15:27,880 --> 00:15:31,520 Speaker 1: if you have trouble, like you know, sometimes we're just busy. 288 00:15:32,160 --> 00:15:35,920 Speaker 1: If you have trouble keeping record of drinking water, I 289 00:15:36,000 --> 00:15:40,520 Speaker 1: recommend trying those options. Also, maybe if you have issues 290 00:15:40,760 --> 00:15:42,400 Speaker 1: with the taste of water, that's. 291 00:15:42,280 --> 00:15:43,400 Speaker 4: A big one that comes up. 292 00:15:43,640 --> 00:15:46,320 Speaker 1: There's nothing wrong with putting fruit in your water or 293 00:15:46,400 --> 00:15:51,280 Speaker 1: putting cucumber mint like flavoring it a little bit. Because 294 00:15:51,360 --> 00:15:53,880 Speaker 1: sometimes people don't want to drink water because it tastes 295 00:15:53,920 --> 00:15:56,920 Speaker 1: too clean, And I always say there's nothing wrong with 296 00:15:56,960 --> 00:16:01,400 Speaker 1: flavoring your water. That might that problem will definitely make 297 00:16:01,440 --> 00:16:04,720 Speaker 1: people want to drink more and it tastes good, you know, 298 00:16:04,800 --> 00:16:07,600 Speaker 1: it doesn't. It doesn't take away the benefits of drinking 299 00:16:07,640 --> 00:16:11,720 Speaker 1: water like adding something, you know. So yeah, I always 300 00:16:11,720 --> 00:16:14,760 Speaker 1: I always saying yeah. 301 00:16:13,600 --> 00:16:16,640 Speaker 2: Totally, And I mean, I think something that I love 302 00:16:16,720 --> 00:16:21,680 Speaker 2: to bring up here is I'm big on setting realistic, 303 00:16:21,800 --> 00:16:24,160 Speaker 2: smart goals. Right, So if you're the kind of person 304 00:16:24,320 --> 00:16:27,480 Speaker 2: that right now is drinking one to two glasses of 305 00:16:27,480 --> 00:16:30,360 Speaker 2: water a day, trust me, I have definitely been this 306 00:16:30,400 --> 00:16:34,120 Speaker 2: person at times, So no shade, I get it. If 307 00:16:34,160 --> 00:16:37,120 Speaker 2: your new goal is I'm going to drink eight glasses 308 00:16:37,160 --> 00:16:39,880 Speaker 2: of water a day, that's probably a stretch. So like, 309 00:16:40,280 --> 00:16:43,880 Speaker 2: let's start by meeting ourselves with where we're at and 310 00:16:44,480 --> 00:16:45,360 Speaker 2: going from there. 311 00:16:45,640 --> 00:16:48,920 Speaker 1: Totally totally, Like if you if you're drinking one to two, 312 00:16:50,560 --> 00:16:53,480 Speaker 1: definitely your next goal should be three to four. Like, 313 00:16:53,520 --> 00:16:55,920 Speaker 1: it should not be eight because that's you know, that's 314 00:16:56,080 --> 00:16:59,280 Speaker 1: only going to make you feel stressed out right, So definitely, 315 00:16:59,360 --> 00:17:02,360 Speaker 1: like you know, you said, go and like Spaeges, there's 316 00:17:02,360 --> 00:17:03,720 Speaker 1: nothing wrong with progress here. 317 00:17:05,240 --> 00:17:07,760 Speaker 2: You're like having anxiety during your whole day because your 318 00:17:07,800 --> 00:17:12,399 Speaker 2: whole day is focused on just drinking enough water. Okay, 319 00:17:12,440 --> 00:17:14,840 Speaker 2: So we talked about colorful foods, we talked about hydration, 320 00:17:14,960 --> 00:17:19,680 Speaker 2: we talked about not completely eliminating anything for those people 321 00:17:19,960 --> 00:17:21,760 Speaker 2: that like come into the new year and I know, 322 00:17:21,800 --> 00:17:23,879 Speaker 2: we just talked about hydration, which can be a really 323 00:17:23,920 --> 00:17:28,080 Speaker 2: big help for this. But their complaint is I just 324 00:17:28,160 --> 00:17:31,080 Speaker 2: feel so bloated. I feel literally, I said the sentence 325 00:17:31,119 --> 00:17:33,800 Speaker 2: to someone yesterday, I feel like a walking canoli, Like 326 00:17:33,920 --> 00:17:34,880 Speaker 2: this is where I'm at. 327 00:17:35,359 --> 00:17:37,600 Speaker 5: So like, what do you tell that person? 328 00:17:38,440 --> 00:17:41,280 Speaker 1: Yeah, and that's normal, you know, because most of the 329 00:17:41,359 --> 00:17:45,320 Speaker 1: time we might be eating past fullness right during the holidays, 330 00:17:45,520 --> 00:17:50,800 Speaker 1: So that's that's very typical, and honestly, your body will reset. 331 00:17:50,920 --> 00:17:55,040 Speaker 1: I don't think we give ourselves enough credit because you know, 332 00:17:55,119 --> 00:17:57,479 Speaker 1: one thing about the holidays is that they're from a 333 00:17:57,520 --> 00:18:01,280 Speaker 1: certain you know, time period, and afterwards we kind of 334 00:18:01,320 --> 00:18:03,960 Speaker 1: go back to eating like we normally did, you know 335 00:18:04,000 --> 00:18:06,960 Speaker 1: whatever that means to people. So don't freak out. So 336 00:18:07,000 --> 00:18:10,240 Speaker 1: that's the one thing. Okay, not even I'm not even getting. 337 00:18:10,000 --> 00:18:11,240 Speaker 4: Get into nutrition stuff. 338 00:18:11,240 --> 00:18:11,520 Speaker 5: First. 339 00:18:11,600 --> 00:18:13,840 Speaker 1: The first step is not to freak out and stress 340 00:18:14,160 --> 00:18:18,600 Speaker 1: because stress actually affects our gi more than people think, 341 00:18:18,720 --> 00:18:20,200 Speaker 1: So do not stress about it. 342 00:18:20,560 --> 00:18:23,919 Speaker 4: You have a little bloating, it will go away, it 343 00:18:23,920 --> 00:18:24,879 Speaker 4: will go away. Okay. 344 00:18:25,720 --> 00:18:29,080 Speaker 1: Definitely make sure you're also hydrating, right, we just talked 345 00:18:29,119 --> 00:18:32,040 Speaker 1: about that, and you know, even if it's that one 346 00:18:32,119 --> 00:18:35,840 Speaker 1: cup that you're having now, make sure to go to two, okay, 347 00:18:35,840 --> 00:18:38,520 Speaker 1: because oftentimes a lot of bloating and a lot of 348 00:18:38,520 --> 00:18:40,960 Speaker 1: discomfort is because we're not drinking enough water. 349 00:18:41,040 --> 00:18:42,240 Speaker 4: So make sure to get that in. 350 00:18:42,920 --> 00:18:45,840 Speaker 1: And also fiber, right, so we talked about like the 351 00:18:45,840 --> 00:18:49,840 Speaker 1: fruits and vegetables, also whole grains. Make sure you're getting 352 00:18:49,840 --> 00:18:53,479 Speaker 1: in a lot of fiber. Even if you're let's say 353 00:18:53,520 --> 00:18:56,080 Speaker 1: you're gluten free, right, I I get that a lot too. 354 00:18:56,400 --> 00:18:59,480 Speaker 1: You can still eat vegetables, like That's why I brought 355 00:18:59,520 --> 00:19:01,679 Speaker 1: up vegetables and fruits in the first place, because that's 356 00:19:01,720 --> 00:19:04,520 Speaker 1: where the fiber is. So there are things that you 357 00:19:04,640 --> 00:19:08,000 Speaker 1: can do. But honestly, I don't want people to feel 358 00:19:08,280 --> 00:19:11,600 Speaker 1: stressed about it because one a lot of us. I 359 00:19:11,640 --> 00:19:13,679 Speaker 1: don't want to say it's normal, but it kind of 360 00:19:13,800 --> 00:19:16,120 Speaker 1: is because a lot of people are going through it 361 00:19:16,480 --> 00:19:19,280 Speaker 1: and it's not going to. 362 00:19:18,400 --> 00:19:21,680 Speaker 2: Stay okay, So these are great starting points to getting 363 00:19:21,720 --> 00:19:24,760 Speaker 2: rid of bloating. I'm already feeling less stressed about it, 364 00:19:24,840 --> 00:19:29,520 Speaker 2: my body is now acting better in accordance. We're all 365 00:19:29,560 --> 00:19:33,480 Speaker 2: moving forward. Okay, So great, great places to start all 366 00:19:33,520 --> 00:19:36,240 Speaker 2: of this. If you had to offer up at least 367 00:19:36,320 --> 00:19:39,479 Speaker 2: just one more tip to the hurdlers, as I love 368 00:19:39,520 --> 00:19:43,920 Speaker 2: to call them about, you know, being a little bit 369 00:19:44,000 --> 00:19:46,119 Speaker 2: more mindful of what we're putting into our bodies in 370 00:19:46,160 --> 00:19:48,160 Speaker 2: the new year, What do you tell them? 371 00:19:48,480 --> 00:19:51,880 Speaker 1: Allow yourself to eat everything that you want, right. So 372 00:19:51,920 --> 00:19:58,600 Speaker 1: I say that because oftentimes what happens is people associate 373 00:19:58,720 --> 00:20:04,520 Speaker 1: mindful eating with dieting and restriction, and even even the 374 00:20:04,640 --> 00:20:09,879 Speaker 1: term clean eating kind of stems from a dieting world's place, 375 00:20:09,960 --> 00:20:13,560 Speaker 1: which only brings on a lot of stress. And honestly, 376 00:20:13,600 --> 00:20:16,280 Speaker 1: you're kind of setting yourself up for failure. So I 377 00:20:16,320 --> 00:20:19,919 Speaker 1: always say, allow yourself to actually eat, and when you 378 00:20:19,960 --> 00:20:24,480 Speaker 1: give yourself that food freedom, so to say, you actually 379 00:20:24,560 --> 00:20:28,600 Speaker 1: find that maybe you didn't really want the chocolate at 380 00:20:28,720 --> 00:20:32,879 Speaker 1: night like you're used to having, because oftentimes it's a 381 00:20:32,920 --> 00:20:37,119 Speaker 1: lot of it's like a mental thing, right. We often 382 00:20:37,840 --> 00:20:40,720 Speaker 1: kind of just are used to eating certain foods and 383 00:20:40,880 --> 00:20:44,040 Speaker 1: sometimes we find that we don't even want them. So 384 00:20:44,160 --> 00:20:47,960 Speaker 1: really allowing yourself to eat really helps with that. I know, 385 00:20:48,119 --> 00:20:50,720 Speaker 1: I know it sounds like it wouldn't, but trust me, 386 00:20:50,960 --> 00:20:53,480 Speaker 1: like the society that we live in, I often call. 387 00:20:53,359 --> 00:20:54,920 Speaker 4: It a diet culture society. 388 00:20:56,200 --> 00:20:59,280 Speaker 1: That's why, you know, it's it's really important to kind 389 00:20:59,280 --> 00:21:02,199 Speaker 1: of make eat these thoughts. So that's my first my 390 00:21:02,240 --> 00:21:06,119 Speaker 1: first tip. The second one, I would definitely say, make 391 00:21:06,280 --> 00:21:10,880 Speaker 1: sure that the fruits and vegetables that you have can 392 00:21:10,960 --> 00:21:13,760 Speaker 1: be frozen, like we talked about, they can also be canned. 393 00:21:13,800 --> 00:21:15,720 Speaker 4: I forgot to mention that before. 394 00:21:15,760 --> 00:21:20,720 Speaker 1: Because oftentimes people don't want to get fresh produce because 395 00:21:20,720 --> 00:21:23,159 Speaker 1: either it's going to spoil or they're just freaked out 396 00:21:23,200 --> 00:21:26,560 Speaker 1: about cooking it. So the canned foods are perfectly fine 397 00:21:26,560 --> 00:21:29,280 Speaker 1: depending on your taste. You just have to rinse them, 398 00:21:29,680 --> 00:21:32,520 Speaker 1: you know, like some people are really big. I remember 399 00:21:32,600 --> 00:21:34,959 Speaker 1: I did a post once about like, you know, you 400 00:21:34,960 --> 00:21:38,080 Speaker 1: can definitely have canned foods or whatever it was, and 401 00:21:38,119 --> 00:21:40,680 Speaker 1: someone was like, oh my god, I thought I was wrong. 402 00:21:40,520 --> 00:21:43,040 Speaker 4: For loving canned corn. I'm like, no, it's it's fine. 403 00:21:43,040 --> 00:21:44,280 Speaker 4: You just rinse it. 404 00:21:44,280 --> 00:21:47,639 Speaker 1: It's perfectly fine and it's easy. You know. It's really 405 00:21:47,800 --> 00:21:52,080 Speaker 1: about getting in those vitamins, those nutrients, those you know, 406 00:21:52,160 --> 00:21:56,159 Speaker 1: fibrous foods any way you can, and some people, you 407 00:21:56,200 --> 00:21:59,320 Speaker 1: know what, canned and frozen is just easier, and that's okay. 408 00:21:59,720 --> 00:22:02,639 Speaker 1: So definitely when you're thinking about mindful eating and wanting 409 00:22:02,640 --> 00:22:05,359 Speaker 1: to get in more of those fruits and vegetables, that's 410 00:22:05,400 --> 00:22:07,640 Speaker 1: definitely an option that I highly, highly recommend. 411 00:22:08,080 --> 00:22:09,760 Speaker 2: I think a question that a lot of people have 412 00:22:09,840 --> 00:22:12,800 Speaker 2: when it comes to choosing canned or frozen over fresh 413 00:22:13,080 --> 00:22:16,879 Speaker 2: is if the nutrient content or anything gets kind of 414 00:22:17,440 --> 00:22:20,640 Speaker 2: jiggled up when we're talking about how we're consuming these, 415 00:22:20,760 --> 00:22:22,280 Speaker 2: So why don't we just touch on that really? 416 00:22:22,840 --> 00:22:23,080 Speaker 4: Sure? 417 00:22:23,240 --> 00:22:27,600 Speaker 1: So with frozen, you know, frozen vegetables and fruits are 418 00:22:27,640 --> 00:22:32,000 Speaker 1: actually picked like when it's at peak, so that's that's 419 00:22:32,040 --> 00:22:35,960 Speaker 1: actually a win. And with canned foods it's the same thing. 420 00:22:36,160 --> 00:22:36,560 Speaker 4: I think. 421 00:22:36,600 --> 00:22:40,199 Speaker 1: The problem is it definitely has a taste difference, you know, 422 00:22:40,320 --> 00:22:44,080 Speaker 1: so to some people that might not be appealing to them, 423 00:22:44,080 --> 00:22:46,480 Speaker 1: and that's and that's fine, right, So that's why I say, 424 00:22:46,480 --> 00:22:49,760 Speaker 1: you know, I give options, but let's talk about like 425 00:22:49,880 --> 00:22:54,200 Speaker 1: fresh produce. Honestly, it's it tends to, at least for myself, 426 00:22:54,320 --> 00:22:57,520 Speaker 1: it tends to sit in my fridge and I kind 427 00:22:57,520 --> 00:23:00,240 Speaker 1: of forget about it. And the longer it sits there 428 00:23:00,000 --> 00:23:03,600 Speaker 1: are the less neut or you know, it loses some nutrients, 429 00:23:03,680 --> 00:23:06,400 Speaker 1: not a lot, not a lot, but you know, it's 430 00:23:06,520 --> 00:23:10,760 Speaker 1: it's really it's really not better I don't, you know, 431 00:23:11,000 --> 00:23:14,119 Speaker 1: than the frozen or the can. It's totally fine. It 432 00:23:14,160 --> 00:23:17,880 Speaker 1: comes down to taste. It comes down to finances, and 433 00:23:18,000 --> 00:23:20,240 Speaker 1: I just want people to have, you know, to feel 434 00:23:20,320 --> 00:23:23,240 Speaker 1: okay having options. You know, even if you want to 435 00:23:23,280 --> 00:23:27,280 Speaker 1: talk about, you know, organic, if you're really into buying 436 00:23:27,440 --> 00:23:31,240 Speaker 1: only organic stuff, there's still organic options in the frozen 437 00:23:31,320 --> 00:23:34,240 Speaker 1: or canned food aisle. So you know, if that makes 438 00:23:34,280 --> 00:23:37,160 Speaker 1: someone feel better, I don't know. But it really really 439 00:23:37,160 --> 00:23:39,240 Speaker 1: comes down to taste. 440 00:23:39,400 --> 00:23:41,720 Speaker 2: To each their own, to each their own, getting them 441 00:23:41,800 --> 00:23:44,120 Speaker 2: is what's important. And I like that attitude. I mean, 442 00:23:44,160 --> 00:23:46,639 Speaker 2: I think we're talking about reaching for like a can 443 00:23:46,640 --> 00:23:49,480 Speaker 2: of corn versus like me again, like let's go back 444 00:23:49,480 --> 00:23:51,199 Speaker 2: to the cookie example, like I should reach for the 445 00:23:51,200 --> 00:23:52,480 Speaker 2: can of corn, like let's. 446 00:23:52,240 --> 00:23:55,560 Speaker 4: Be real, yeah, exactly, exactly okay. 447 00:23:55,680 --> 00:23:58,080 Speaker 2: And so the last kind of topic I want to 448 00:23:58,359 --> 00:24:01,800 Speaker 2: hover on with you a little bit here is talking 449 00:24:01,960 --> 00:24:07,400 Speaker 2: about the ever lovely subject area of carbohydrates. I mean everyone, 450 00:24:07,640 --> 00:24:10,119 Speaker 2: I feel like when we're talking about in the new Year, 451 00:24:10,200 --> 00:24:12,479 Speaker 2: I'm going to clean up my diet. So many people 452 00:24:12,520 --> 00:24:15,120 Speaker 2: think that cleaning up my diet means like I need 453 00:24:15,160 --> 00:24:16,960 Speaker 2: to avoid carbs at all carts. 454 00:24:17,200 --> 00:24:18,040 Speaker 4: So talk to. 455 00:24:18,080 --> 00:24:21,919 Speaker 2: Me about why carbohydrates are important and then maybe like 456 00:24:22,080 --> 00:24:25,080 Speaker 2: some smart ways that we can incorporate them into our diet. 457 00:24:25,320 --> 00:24:29,120 Speaker 1: Yeah, carbs are always just the default for dieting. 458 00:24:29,280 --> 00:24:30,520 Speaker 4: Like even when you think. 459 00:24:30,320 --> 00:24:33,879 Speaker 1: About the diets of the path, like I'm trying to 460 00:24:33,880 --> 00:24:36,600 Speaker 1: think of like ec in South Beach, Like everything always 461 00:24:36,720 --> 00:24:40,040 Speaker 1: like talks about carbs, and I, you know, thin. 462 00:24:39,920 --> 00:24:42,159 Speaker 5: Get a bad rap man I do, and I just 463 00:24:42,200 --> 00:24:43,280 Speaker 5: feel so bad for them. 464 00:24:44,480 --> 00:24:48,000 Speaker 1: But the thing, so I always start with it doesn't 465 00:24:48,040 --> 00:24:51,600 Speaker 1: matter if you're you know, an athlete or like you're doing, 466 00:24:52,440 --> 00:24:56,160 Speaker 1: you know, the marathon. We all need carbs. Okay. That's 467 00:24:56,280 --> 00:25:00,000 Speaker 1: our body's main source of fuel. Okay, So our body 468 00:25:00,200 --> 00:25:03,879 Speaker 1: breaks down glucose and that's that's where we get our 469 00:25:03,960 --> 00:25:07,119 Speaker 1: energy from. So we need it. Not to mention even it. 470 00:25:07,200 --> 00:25:11,760 Speaker 1: Let's say you sit all day, right, you still need energy, 471 00:25:12,080 --> 00:25:17,560 Speaker 1: still believe it or not need glucose. Your brain requires 472 00:25:17,960 --> 00:25:23,400 Speaker 1: a lot Okay, So whenever people talk about like limiting carbs, 473 00:25:23,400 --> 00:25:25,920 Speaker 1: they talk about the brain fog. I'm like, yeah, because 474 00:25:25,960 --> 00:25:29,240 Speaker 1: you're not eating carbs, and that's why, because our brain 475 00:25:29,400 --> 00:25:32,080 Speaker 1: relies on it. So you know a lot of times 476 00:25:32,080 --> 00:25:34,800 Speaker 1: people just associate like that big plate of pasta with 477 00:25:34,960 --> 00:25:37,399 Speaker 1: you know, the marathon runners or whatever, and it's like, 478 00:25:37,840 --> 00:25:40,240 Speaker 1: you know, it's okay for us normal people to have 479 00:25:40,320 --> 00:25:44,280 Speaker 1: pasta also, So I just want to say, your body 480 00:25:44,400 --> 00:25:46,919 Speaker 1: needs it. You know, carbs, you know, they're not just 481 00:25:47,880 --> 00:25:50,840 Speaker 1: bread and everything. You know, carbs are still like vegetables 482 00:25:50,880 --> 00:25:54,119 Speaker 1: and fruit, but you know there's still good things in 483 00:25:54,400 --> 00:25:57,840 Speaker 1: your bread, like the whole grains, right, those still have 484 00:25:58,119 --> 00:26:01,440 Speaker 1: the B, vitamins and minerals that we need. So it's 485 00:26:01,520 --> 00:26:05,880 Speaker 1: really important to make sure you're eating in a diverse way. Right. 486 00:26:05,920 --> 00:26:10,399 Speaker 1: That also helps our microbiome. So definitely don't eliminate carbs, okay, 487 00:26:10,880 --> 00:26:14,280 Speaker 1: because that's where that's where everything comes from. That's where 488 00:26:14,280 --> 00:26:15,480 Speaker 1: you're getting your energy from. 489 00:26:16,960 --> 00:26:18,639 Speaker 2: And I know I said this was the last thing 490 00:26:18,680 --> 00:26:20,239 Speaker 2: I want to touch on, but the real last thing 491 00:26:20,280 --> 00:26:23,000 Speaker 2: that I want to touch on is portion control. 492 00:26:23,160 --> 00:26:24,360 Speaker 4: Oh yeah, let's just talk. 493 00:26:24,160 --> 00:26:26,679 Speaker 5: About that for a second, because I think that for me. 494 00:26:26,920 --> 00:26:31,159 Speaker 2: I mentioned me myself like mixing up my eating habits 495 00:26:31,200 --> 00:26:32,760 Speaker 2: and getting a little bit better with what I was 496 00:26:32,800 --> 00:26:35,560 Speaker 2: putting into my body on the regular back in college, 497 00:26:35,680 --> 00:26:39,639 Speaker 2: and a big part of that for me was learning 498 00:26:39,680 --> 00:26:43,359 Speaker 2: how to eat smarter portions. So what is it that 499 00:26:43,400 --> 00:26:45,680 Speaker 2: we should like keep in mind when it comes to 500 00:26:46,200 --> 00:26:48,760 Speaker 2: exercising portion control in our day to day. 501 00:26:49,400 --> 00:26:53,120 Speaker 1: Yeah, and just that's really important, you know, and that 502 00:26:53,320 --> 00:26:55,000 Speaker 1: kind of plays into mindful eating. 503 00:26:55,480 --> 00:26:56,640 Speaker 4: But here's the thing. 504 00:26:56,800 --> 00:26:59,160 Speaker 1: What I don't want people to do is start measuring 505 00:26:59,200 --> 00:27:03,080 Speaker 1: out food because that's that's not where we're going here, right, 506 00:27:03,320 --> 00:27:07,040 Speaker 1: So we can still eat mindfully, but measuring things out 507 00:27:07,160 --> 00:27:10,480 Speaker 1: or weighing food, you know, that's that's not what you 508 00:27:10,480 --> 00:27:14,240 Speaker 1: should do. So what I recommend is filling up your 509 00:27:14,240 --> 00:27:16,959 Speaker 1: plate again right with the colors. I'm not even going 510 00:27:17,000 --> 00:27:19,320 Speaker 1: to say make your plate like half your plate fruits 511 00:27:19,320 --> 00:27:22,679 Speaker 1: and vegetables, right, that's like such a diet such a 512 00:27:22,760 --> 00:27:26,600 Speaker 1: dietician thing to say. But make sure your plate is colorful, Okay, 513 00:27:26,600 --> 00:27:29,760 Speaker 1: I'll say that. Definitely, getting in the protein, no matter 514 00:27:29,800 --> 00:27:31,680 Speaker 1: what that is. If you know, if you're a meat 515 00:27:31,680 --> 00:27:34,760 Speaker 1: eater or not getting in that protein that will fill 516 00:27:34,800 --> 00:27:38,119 Speaker 1: you up the fruits and vegetables, the fiber fills you 517 00:27:38,240 --> 00:27:41,560 Speaker 1: up and then working your way down, So that's kind 518 00:27:41,600 --> 00:27:45,359 Speaker 1: of where I recommend. Also, you know, when we're talking 519 00:27:45,359 --> 00:27:48,760 Speaker 1: about portion control, a lot of times people tend to 520 00:27:48,880 --> 00:27:53,120 Speaker 1: overeat because we're eating too fast. We're also distructed when 521 00:27:53,119 --> 00:27:56,840 Speaker 1: we're eating, so you know, you might be full and 522 00:27:57,080 --> 00:27:59,800 Speaker 1: you're just sitting in front of the TV not realizing it. 523 00:28:00,000 --> 00:28:03,920 Speaker 1: So really try to be more aware when you're eating 524 00:28:03,920 --> 00:28:05,680 Speaker 1: in general, like turning off the TV. 525 00:28:05,880 --> 00:28:07,159 Speaker 4: See how that feels for you. 526 00:28:07,840 --> 00:28:10,919 Speaker 1: Turning off you know, even your phone, right, that's so 527 00:28:11,160 --> 00:28:14,359 Speaker 1: just that's probably more distracting than the TV. So really 528 00:28:14,560 --> 00:28:18,439 Speaker 1: just being super mindful and more present while you're eating 529 00:28:18,480 --> 00:28:18,920 Speaker 1: will help. 530 00:28:19,080 --> 00:28:19,879 Speaker 3: I like that tip. 531 00:28:19,920 --> 00:28:22,720 Speaker 2: I like that top being more mindful, more present while 532 00:28:22,760 --> 00:28:26,320 Speaker 2: you're eating. You have an opportunity to offer them one 533 00:28:26,480 --> 00:28:29,480 Speaker 2: last piece of advice when it comes to eating smarter 534 00:28:29,840 --> 00:28:33,760 Speaker 2: in twenty twenty one, what do you offer the hurdlers. 535 00:28:34,160 --> 00:28:38,240 Speaker 1: I always like to say, don't stress out. So eating 536 00:28:38,280 --> 00:28:41,280 Speaker 1: should not be stressful, it should not bring on anxiety. 537 00:28:41,640 --> 00:28:45,280 Speaker 1: You should enjoy to eat, and there's still a way 538 00:28:45,400 --> 00:28:49,800 Speaker 1: to be healthy again whatever that means for you. While 539 00:28:49,840 --> 00:28:53,160 Speaker 1: also enjoying what you eat. We have taste books for 540 00:28:53,200 --> 00:28:55,880 Speaker 1: a reason. I'm just going to say that, so you know, 541 00:28:56,080 --> 00:29:00,600 Speaker 1: and definitely always reach out to a dietician for your needs. 542 00:29:01,080 --> 00:29:04,040 Speaker 1: You know, if you need some guidance or health, definitely 543 00:29:04,080 --> 00:29:04,400 Speaker 1: do that. 544 00:29:05,640 --> 00:29:07,680 Speaker 5: What are you excited about for twenty twenty one? 545 00:29:08,400 --> 00:29:12,160 Speaker 1: Oh man, I'm hoping for the vaccine and to be 546 00:29:12,200 --> 00:29:13,280 Speaker 1: able to travel again. 547 00:29:14,400 --> 00:29:15,640 Speaker 4: Like, nothing food related. 548 00:29:17,400 --> 00:29:19,480 Speaker 1: I always love the idea of the new year, just 549 00:29:19,520 --> 00:29:25,280 Speaker 1: bringing on new possibilities, you know, personal reasons, professional reasons. 550 00:29:25,480 --> 00:29:26,400 Speaker 4: I think it's I. 551 00:29:26,400 --> 00:29:27,680 Speaker 1: Think it's great for anybody. 552 00:29:27,720 --> 00:29:29,320 Speaker 4: So I'm excited for twenty twenty. 553 00:29:29,280 --> 00:29:32,280 Speaker 2: Too, man, Me too, Shanna. How do the hurdlers keep 554 00:29:32,360 --> 00:29:34,160 Speaker 2: up with you? How do they follow along with you? 555 00:29:34,400 --> 00:29:35,800 Speaker 2: Give me your details? 556 00:29:36,240 --> 00:29:40,640 Speaker 1: Yeah, so definitely Instagram, Twitter, It's still the Nutrition Tea. 557 00:29:40,680 --> 00:29:44,120 Speaker 1: Also I have a Facebook page, the Nutrition Tea. You're 558 00:29:44,560 --> 00:29:47,120 Speaker 1: you'll remember the name. And also my website is the 559 00:29:47,240 --> 00:29:48,600 Speaker 1: Nutrition Tea dot Com. 560 00:29:48,840 --> 00:29:49,920 Speaker 4: I'm so easy to find. 561 00:29:51,040 --> 00:29:53,680 Speaker 2: You're making it easy for all of us. I appreciate that. 562 00:29:53,720 --> 00:29:55,240 Speaker 2: Thank you so much for your time. 563 00:29:55,480 --> 00:29:57,160 Speaker 4: Yes, thank you so much for having me. 564 00:29:57,400 --> 00:30:00,320 Speaker 2: I'm over at Hurdle Podcast and at Emily a Body 565 00:30:00,440 --> 00:30:02,040 Speaker 2: Another hurdle conquered. 566 00:30:02,400 --> 00:30:03,440 Speaker 5: Catch you guys next time.