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Speaker 1: It's always one of the top five most popular resolutions

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Speaker 1: is going on a diet or losing weight, but the

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Speaker 1: reality is statistic show most rigid restrictive diets do not work.

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Speaker 2: What's going on?

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Speaker 3: Everyone, Emily A body here coming to you from the

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Speaker 3: AG studio. You are listening to Hurdle, a Whileness focus

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Speaker 3: podcast where I connect with everyone from your favorite athletes

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Speaker 3: to top experts and industry CEOs about their highest highs,

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Speaker 3: toughest moments, and everything in between. We all go through

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Speaker 3: hurdles in life, and my goal through these discussions is

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Speaker 3: to empower you to better navigate yours and move with

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Speaker 3: intention so that you can stride towards your own big

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Speaker 3: potential and of course have some fun along the way.

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Speaker 3: Today's installment of Hurdle Moment, I am bringing in Lisa Moskovitz.

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Speaker 3: She's a registered dietitian, she's the CEO of New York

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Speaker 3: Nutrition Group, and she's also the author of the book

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Speaker 3: The Core.

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Speaker 2: Three Healthy Eating Plan.

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Speaker 3: I'm so amped for this conversation because we are taking

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Speaker 3: maybe a different take on the concept of nutritional New

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Speaker 3: Year's resolutions than you may typically see at the turn

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Speaker 3: of a new year. That's right, Lisa and I are

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Speaker 3: talking all about the small things that you can do

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Speaker 3: to kind of get one percent quote unquote better in

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Speaker 3: the new year. Lisa and I have the same mindset

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Speaker 3: that cutting out anything is just not the way to live.

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Speaker 3: But she has a ton of factionable tips and a

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Speaker 3: lot of great advice when it comes to what you

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Speaker 3: should be adding into your diet, what your hydration should

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Speaker 3: look like. We talk about sugar and alcohol, and we

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Speaker 3: also have a really great conversation about mindfulness and eating,

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Speaker 3: plus the value of meal kit delivery services and prepared

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Speaker 3: meals that show up like completely assembled for you if

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Speaker 3: you're trying to make a shift in this new year

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Speaker 3: with how you have been thinking about your nutrition. Nutrition

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Speaker 3: makes me think of another word we talk about in

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Speaker 3: today's episode, nourish, How you are nourishing your body, and

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Speaker 3: that goes well beyond just the foods that we're eating, right,

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Speaker 3: talk about the content you're consuming, you know, the energy

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Speaker 3: that's in your space, and so much more so.

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Speaker 2: I really really.

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Speaker 3: Liked this conversation and I think it's starting off this

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Speaker 3: next three sixty five, although I granted we are a

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Speaker 3: couple of weeks in here, but you get the gist

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Speaker 3: with positive intentions, being mindful of what we are putting

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Speaker 3: into our bodies. Of course, make sure you are following

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Speaker 3: along with Hurdle over on social media. It's at Hurdle Podcast.

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Speaker 3: I am over at Emily a Body and if you

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Speaker 3: aren't subscribed yet to the weekly Hurdle newsletter out every

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Speaker 3: single Friday morning.

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Speaker 2: And I would love, love love to land in your inbunks.

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Speaker 2: To link to do that is in the show notes.

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Speaker 2: And with that, let's get to hurtling. Today.

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Speaker 3: I am sitting down with Lisa Muskovitz. She is a

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Speaker 3: registered dietitian. She's also an author of the Core three

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Speaker 3: Healthy eating Plan and.

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Speaker 2: CEO of New York Nutrition Group. How you doing, Lisa.

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Speaker 1: Great, Thank you so much for having me. I'm so

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Speaker 1: excited to be here and hope everybody's staying safe at home.

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Speaker 3: Staying safe at home, that's exactly what I'm doing, especially

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Speaker 3: because I don't know if you've been outside today, but

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Speaker 3: it's literally twenty.

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Speaker 2: Degrees in New York.

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Speaker 1: It's biting, it's biting cold. I always say, just when

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Speaker 1: you know, you know it's cold, when you need gloves

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Speaker 1: or else your finger's hurt. And that's today, is that

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Speaker 1: day you can't use your phone outside. Don't even try

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Speaker 1: to send a text message. Your fingers will fall off

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Speaker 1: your body.

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Speaker 3: It has arrived, has arrived, And what else has arrived

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Speaker 3: is obviously this new year, which is what we're here

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Speaker 3: to talk about today. We are here to talk about

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Speaker 3: food and some of the resolutions that people make. I mean,

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Speaker 3: at the turn of the new year, I'm certainly guilty

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Speaker 3: of it. I start to think like, oh, I'm going

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Speaker 3: to totally rejuvenate my relationship with food, and it's going

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Speaker 3: to look like this and this and this.

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Speaker 2: And the reality is is that maybe instead of doing that.

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Speaker 3: Complete overhaul, there are smarter things that we can do

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Speaker 3: when it comes to what we are nourishing our body

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Speaker 3: with to make smarter, better decisions in the new year. So,

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Speaker 3: before I ask you for all your tips, tricks, feedback,

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Speaker 3: et cetera, why don't you give the hurdlers a little

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Speaker 3: bit of information into how you got into this field

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Speaker 3: and what it is that you love about the work

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Speaker 3: that you do.

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Speaker 1: Oh my gosh, Okay, So I felt always say that, yes,

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Speaker 1: I sort of work towards this career, but I really

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Speaker 1: do feel like, and it might sound cliche, but it

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Speaker 1: was it found me. It was a calling. I always

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Speaker 1: had a passion for helping people above all else, and

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Speaker 1: I was very active as a child. I was a

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Speaker 1: competitive soccer player, and so I always had that aspect,

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Speaker 1: the need to move my body and to you know,

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Speaker 1: just enjoy what that can provide you, which is that

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Speaker 1: sense of release and stress management and helps with emotional management.

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Speaker 1: But for me, what happened is when I kind of

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Speaker 1: hit those high school years, I got more interested in

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Speaker 1: the you know, social scene versus the soccer scene, and

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Speaker 1: I stopped playing and almost immediately noticed how my body

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Speaker 1: changed and I was active again most of my childhood

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Speaker 1: and this was the first time, really ever that I

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Speaker 1: wasn't really doing any activity. Things were getting a little softer,

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Speaker 1: things weren't fitting me as well by jeans were getting

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Speaker 1: a little tighter, and it was hard. It's also at

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Speaker 1: that time in our life where we are most of

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Speaker 1: us generalize, but at least I know I was morecerned

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Speaker 1: about my appearance. It was very important to me. I

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Speaker 1: don't think that ever really goes away though, I don't

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Speaker 1: think that's fair to say, but it was definitely very

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Speaker 1: important to me, and I turned to food my body

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Speaker 1: image was struggling. I was having all of these battles

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Speaker 1: with it, so I turned more to food. It didn't

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Speaker 1: didn't start off the healthiest relationship with food. I didn't

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Speaker 1: have the healthiest relationship. It was more about portion control,

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Speaker 1: a little bit of manipulation, a little bit of looking

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Speaker 1: and researching and going down that rabbit hole of like

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Speaker 1: what can I do to feel my best? And it

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Speaker 1: got a crossed the line. It just crossed a little line.

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Speaker 1: Did Was it ever an eating disorder? No, but I

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Speaker 1: definitely had a dysfunctional relationship with food. And I say

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Speaker 1: that I don't often go into details about my personal

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Speaker 1: life and disclose that in a one on one session

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Speaker 1: with a client because I want to keep it client centered.

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Speaker 1: But when I'm talking to masses, I think it's important

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Speaker 1: to understand that. You know, it almost can make somebody

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Speaker 1: more qualified for having gone through that themselves, because nobody

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Speaker 1: is perfect, and it's important to understand what it feels

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Speaker 1: like when you're struggling with your body image, when you're

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Speaker 1: struggling with I don't know what to do with food,

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Speaker 1: and I don't know how to feel my healthiest and

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Speaker 1: my best and my most confident from the inside out.

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Speaker 1: It's a tough place to be in and I definitely

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Speaker 1: experience that the work is never done. But it's something

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Speaker 1: that got me into the field of nutrition. Science was

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Speaker 1: always my favorite class. Who doesn't love food. It's the

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Speaker 1: one thing that every single person on this planet has

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Speaker 1: to have in their life. It brings us all together

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Speaker 1: and there's so much you can do with it. It

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Speaker 1: brings out a creative side. So I just fell in

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Speaker 1: love with it. I went to school for it. It

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Speaker 1: was between that and art. It's something that I'm so

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Speaker 1: grateful that I can wake up and do every day.

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Speaker 1: I'm so passionate about it. I love it. I started

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Speaker 1: off more counseling weight loss, and even though I still

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Speaker 1: do talk about weight loss with clients, I now understand

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Speaker 1: the most important part of a healthy diet is a

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Speaker 1: healthy relationship with food, and that's it. And it's important

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Speaker 1: as a dietitian that we screen all new clients for

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Speaker 1: an eating disorder before we give any weight loss recommendations.

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Speaker 1: It's like a doctor doling out prescription controlled substance medications

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Speaker 1: without screening for a drug addiction. So I do think

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Speaker 1: it's important for all dieticians if you're in this industry

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Speaker 1: to not you don't have to specialize in eating disorders,

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Speaker 1: but you do have to understand be familiar with the

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Speaker 1: science and symptoms and make sure that we're not adding

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Speaker 1: fuel to the fire, that we're not kind of contributing

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Speaker 1: to somebody ending up in a really bad place with

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Speaker 1: their body when all they wanted was to feel better.

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Speaker 2: Yeah, yeah, and I think that.

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Speaker 3: Of course, it's like so interesting these days to even

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Speaker 3: talk about the topic of weight loss. The reality is

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Speaker 3: is that there are going to be people out there

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Speaker 3: that want to lose weight, and there's nothing wrong with

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Speaker 3: wanting to lose weight. It's all about what happens in

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Speaker 3: correlation with the rest of that, right, Like, why is

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Speaker 3: it that you want to lose weight? What are you

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Speaker 3: doing when it comes to the mental side of things

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Speaker 3: as well as the physical side of things. Are you

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Speaker 3: doing it hopefully in a healthy way? Are you consulting

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Speaker 3: with a registered dietition. There's so many different layers. I

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Speaker 3: think the way of shaming people lately it seems, oh

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Speaker 3: my god, interested in weight loss for healthy positive reasons

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Speaker 3: is this doesn't really sit well with me.

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Speaker 1: I agree with you, and I call myself a diet

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Speaker 1: neutral dietician, because I believe that we have to be

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Speaker 1: flexible with our views. We have to make it person

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Speaker 1: patient centered, and there are definitely people that can lose

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Speaker 1: weight in a healthy way. It just your weight can't

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Speaker 1: take precedence over your health. As long as you're not

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Speaker 1: sacrificing your health in order to lose a few pounds

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Speaker 1: on the scale or some inches on your waist, then

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Speaker 1: it's totally fine. I believe you can have the best

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Speaker 1: of both worlds, and I agree with you. I think

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Speaker 1: this anti diet movement, although I think it's great and

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Speaker 1: I love so many parts of it, and I think

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Speaker 1: it's good for every to be familiar with what anti

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Speaker 1: diet means with health at every size, with body positivity

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Speaker 1: and body neutrality. I feel as though sometimes it can

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Speaker 1: feel like another set of rules around, like you can't

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Speaker 1: talk about weight loss, and you can't focus on portions,

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Speaker 1: and you have to just listen to your body, and

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Speaker 1: you can't follow a meal plan. So I'm like, you know,

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Speaker 1: you can't fight fire with fire when water can do

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Speaker 1: a much better job. And that's kind of where that

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Speaker 1: neutrality comes from. And I do think, again, you can

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Speaker 1: have the best of both worlds. You can have a

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Speaker 1: healthy relationship with food and also work on weight loss.

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Speaker 1: It's going to take you so much further and you're

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Speaker 1: going to feel so much better in the long run.

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Speaker 3: Yeah, and like knowing that it's bigger than whatever number

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Speaker 3: that you're seeing on the scale. Right, So, if you're

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Speaker 3: losing weight because you aren't feeling super stellar in your body,

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Speaker 3: you're not moving the same way, you're realizing that you

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Speaker 3: have a lack of energy. Like that's one approach to

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Speaker 3: weight loss rather than like thinking to yourself, while in college,

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Speaker 3: I weighed this much, so I would love to weigh

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Speaker 3: that much again, Like that's not exactly a really realistic

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Speaker 3: thing as we age. So just being really mindful and

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Speaker 3: again talking and consulting with experts if that's something that

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Speaker 3: is on your radar, so that you can do it

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Speaker 3: in a healthy and safe way. But with all that said,

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Speaker 3: with all these disclaimers thrown into the universe, here, what

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Speaker 3: we are here to talk about is along that same vein, right,

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Speaker 3: it's talking about what we're nourishing our bodies with, what

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Speaker 3: we're putting into our bodies going into the new year,

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Speaker 3: and maybe tossing aside some of those old New Year's

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Speaker 3: resolutions when it comes to the foods that we're reaching

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Speaker 3: for and kind of how reframing the way we think

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Speaker 3: about eating as we go into this new year. So

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Speaker 3: this is where you come into the mix here when

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Speaker 3: it comes to these quote unquote New Year's resolutions, where

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Speaker 3: do you stand on that front?

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Speaker 1: Okay, absolutely, I am all here for the resolutions because

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Speaker 1: goals are so important. I love working on goal setting

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Speaker 1: with clients. Just mind you they could change. Goals can

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Speaker 1: change over time, and it's always good to evaluate and

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Speaker 1: sit back and reflect and say, Okay, you know, maybe

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Speaker 1: last year I wanted to do this, but this year

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Speaker 1: I want to do that, and that's okay. So I'm

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Speaker 1: all here for the resolutions. I say make the resolutions,

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Speaker 1: just make them realistic. Just because like you said, it's

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Speaker 1: January first, doesn't mean we need these grand gestures, these

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Speaker 1: huge weight loss promises. It's always one of the top

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Speaker 1: five most popular resolutions is going on a diet or

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Speaker 1: losing weight. But the reality is statistics show most rigid

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Speaker 1: restrictive diets do not work. You know, there's a lot

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Speaker 1: of different stats thrown out there. We've heard of the

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Speaker 1: ninety five percent of diets fail. We've heard of the

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Speaker 1: eighty five percent of diets fail. But I always say

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Speaker 1: that most diets fail people because they are rigid, restrictive, uniform,

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Speaker 1: they and they don't incorporate a healthy relationship with food.

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Speaker 1: So I say, why not ditch the new rigid diet

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Speaker 1: and how about a new perspective? And it's always good

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Speaker 1: and nutrition is evolving, and nutrition science is evolving, and

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Speaker 1: we're learning so much more about food and what it

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Speaker 1: can do for us. So again, worry less about what

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Speaker 1: you should do with food, What am I going to

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Speaker 1: do with this food? What should I be eating? What

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Speaker 1: shouldn't I? The shoulding, the shoulding, everyone should all over

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Speaker 1: themselves and instead focus on what can food do for

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Speaker 1: your body? What is food doing for you? What types

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Speaker 1: of foods are you eating that's either helping, hurting, improving

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Speaker 1: and enhancing your health or maybe you know, contributing to

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Speaker 1: problems down the road. Because at the end of the day,

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Speaker 1: what you eat can make a difference in how you feel.

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Speaker 1: Even though again the psychology is very important, the mentality

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Speaker 1: is very important. We can't deny and argue with the

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Speaker 1: fact that the food that you eat can definitely help

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Speaker 1: or hurt your immune system, help or hurt your digestion,

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Speaker 1: your mental health, your metabolism, your heart health. There's so

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Speaker 1: many different things that it can do for our body

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Speaker 1: that it is important to pay attention to that.

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Speaker 3: Definitely, definitely, So we're talking about nourishing our bodies. Then

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Speaker 3: give me an example of maybe one thing that someone

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Speaker 3: may want to start incorporating into their diet as a

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Speaker 3: part of reframing the way they think about their nutrition

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Speaker 3: going to the new year.

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Speaker 1: Absolutely, so I'm going to give you the more boring answer,

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Speaker 1: but it's true I always say, and I love that

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Speaker 1: you asked me that, by the way, because I always say,

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Speaker 1: focus on what to add into your diet versus what

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Speaker 1: to take out, because when you eat a little bit

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Speaker 1: of everything, you're less likely to overeat any one thing.

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Speaker 1: So it's about adding in stuff which naturally crowds out

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Speaker 1: the other stuff that probably isn't as nutritious for you.

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Speaker 1: So I always like to break it down into three categories,

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Speaker 1: and I go into this in the book The Core

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Speaker 1: three Healthy Eating Plan more specifically. But carb give your carbohydrates,

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Speaker 1: your protein, and your fat. That's essentially where we're getting

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Speaker 1: all of the calories that we consume in a day.

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Speaker 1: You can cat rize it as a carbohydrate, a protein,

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Speaker 1: and a fat. So if we look at it that

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Speaker 1: way in respect to carbohydrates, focus on the higher fiber carbohydrates.

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Speaker 1: Add more fiber into your diet. Fiber is a virtually

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Speaker 1: zero calorie, non digestible carbohydrate that has so many benefits

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Speaker 1: including regulating digestion, lowering cholesterol, improving blood sugar levels, helping

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Speaker 1: with gut health, which now is so popular. We're just

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Speaker 1: scratching the surface about gut health. So there's so many benefits.

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Speaker 1: So aim for at least twenty five grams of fiber

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Speaker 1: per day. The best sources, I say are my three bees, berries, brand,

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Speaker 1: and beans. Those are my three top sources of fiber

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Speaker 1: with protein. We're seeing the benefits of more plant based diets,

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Speaker 1: not just for ourself individually, but for the planet. And

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Speaker 1: we know that, you know, there's a lot of things

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Speaker 1: that we do have to worry about for our future,

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Speaker 1: so plant based diets will help to do a lot

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Speaker 1: of things. When you eat more plant proteins, again, you're

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Speaker 1: getting more of that fiber. You could be getting more

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Speaker 1: anti inflammatory antioxidants. You could still be getting a sufficient

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Speaker 1: amount of iron and B vitamins and magnesium and potassium

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Speaker 1: and zinc and all of the things that we need

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Speaker 1: from protein food. So why not incorporate beans and lentils

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Speaker 1: and quema and nuts and seeds and tofu soy products

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Speaker 1: are fine and moderation as well. You just don't want

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Speaker 1: to overdo it with the extra extra processed plant proteins.

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Speaker 1: Like you know, as much as I love what they're

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Speaker 1: trying to do with the beyond burger and the impossible burger,

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Speaker 1: you know, the best source of plant protein is more

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Speaker 1: of that simple tofu lentil, bean quin wa type of

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Speaker 1: protein source. And then in respect to fats, look for

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Speaker 1: the more anti inflammatory fats. A lot of times you'll

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Speaker 1: hear eat more healthy fats. But I don't like labeling

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Speaker 1: things too much as healthy. I think it's okay to

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Speaker 1: say I want to be healthier, I want to eat healthier,

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Speaker 1: But when you call individual foods healthy, it's like who's

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Speaker 1: by whose standards? How are we measuring that? How do

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Speaker 1: we know it's healthier for some people? It's not healthier.

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Speaker 1: Everyone's going to be different. Some people beans really aggravate

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Speaker 1: their inflammatory bal disease and they candy beans, it's not

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Speaker 1: healthy for them. For other people, it's great for their cholesterol.

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Speaker 1: So I don't think it's fair to label that way.

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Speaker 1: So you know, in a dichotomous fashion versus like this

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Speaker 1: is good, this is bad, this is healthy, this is unhealthy.

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Speaker 1: So what I like to say is look for more

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Speaker 1: of the anti inflammatory fats, the anti inflammatory fats. Look

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Speaker 1: at what more they're doing for you, because for most people,

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Speaker 1: there's certain times. For most people there's certain fats that

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Speaker 1: are going to fight inflammation, and these are going to

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Speaker 1: be more of the mono polyunsaturated fats and especially those

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Speaker 1: omega three. So I'm all about omega three fatty acids.

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Speaker 1: And the best source of that is in your fatty

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Speaker 1: fish like your stash fish, salmon, tuna, anchovi, sardines, and herring.

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Speaker 1: So those are going to be the best source of

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Speaker 1: the maga three. So focusing again on what to add in.

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Speaker 1: I know that was a very long winded answer, but

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Speaker 1: it was the answer we were looking more today. I've

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Speaker 1: never heard of the stash acronym before. This is the

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Speaker 1: first for me. Yeah, welcome to the Stash club.

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Speaker 2: Welcome, welcome. Okay, so many good takeaways here.

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Speaker 3: I also think and I love what you talked about

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Speaker 3: of not labeling certain things as healthy or not healthy,

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Speaker 3: or demonizing or giving them these adjectives, right, it's rather

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Speaker 3: what feels right for you and your body in that moment.

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Speaker 3: And that's not to say that like something like I mean,

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Speaker 3: let's think of a classic quote unquote unhealthy example, a

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Speaker 3: chocolate chip cookie. If you're going to demonize chocolate chip cookies,

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Speaker 3: then you're more likely to over indulge in something that

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Speaker 3: you feel as though you're not supposed to have. But rather,

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Speaker 3: if you have that better relationship with the chocolate chip cookie,

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Speaker 3: then you're less likely to reach for one and be like,

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Speaker 3: you know what, I need to eat six more of

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Speaker 3: these right now. Because I know that I'm not supposed

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Speaker 3: to have them, it makes you want them more. It's

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Speaker 3: like psychology one oh one. We want what we can't have,

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Speaker 3: always always. I totally agree with that. And the best

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Speaker 3: diet is an all inclusive diet. You have to make

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Speaker 3: room for the foods that you enjoy. And one way

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Speaker 3: to do that because some people will say, well I

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Speaker 3: just don't know how to incorporate cookies without overeating them.

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Speaker 1: Where do I start? So I usually say, why don't

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Speaker 1: you start with And there's a lot of reasons that

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Speaker 1: can happen that you can feel out of control around it,

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Speaker 1: one of them being your relationship with food. Maybe you're

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Speaker 1: restricting it too much. Maybe you're telling yourself this is

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Speaker 1: a horrible thing. You're a horrible person for eating this

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Speaker 1: cookie right now. So there's a lot of reasons that

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Speaker 1: can happen. But one thing that can help. Something you

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Speaker 1: can do at home is combine what you want with

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Speaker 1: something that you know is also nutritious. So don't just

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Speaker 1: have the cookie. Have a couple cookies with maybe some

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Speaker 1: apple slices and some almond butter on it. I love

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Speaker 1: that now you have more volume. It helps to make

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Speaker 1: you more full. You'll walk away being like that tasted

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Speaker 1: really good. And I also feel more energized. And I

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Speaker 1: also feel more full and satisfied. And again, because if

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Speaker 1: you just eat cookies, you're going to need to eat

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Speaker 1: more cookies. But if you have cookies with something now,

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Speaker 1: you're sort of making it easier to eat the portion

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Speaker 1: that you kind of intended to eat.

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Speaker 3: Yeah, and you know, this kind of makes me think

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Speaker 3: about this week I'm doing in just a week of

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Speaker 3: the Sakara program, and it's been a long time since

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Speaker 3: I've done it, and so much has changed since. I

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Speaker 3: even had written Danielle on the show, which was like,

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Speaker 3: I want to say, three or four years ago. But

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Speaker 3: the foods are so delicious and what I realized in

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Speaker 3: eating this, and granted, like it is certainly not something

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Speaker 3: I think that is necessarily in my budget in the

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Speaker 3: long term, but when I'm eating this, I realized that

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Speaker 3: they do a lot of that. Right. It's like a

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Speaker 3: lot of really healthy, whole food based meal options, and

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Speaker 3: then they're pairing it and adding like simple things to

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Speaker 3: make that again that more bulky of a meal, whether

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Speaker 3: it's throwing in Clementine's or kiwis or a lot of

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Speaker 3: greens with like black bean burgers. It's just like the

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Speaker 3: volume of food that you're getting is a lot, and

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Speaker 3: it's adding in a lot of like really great good

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Speaker 3: for me ingredients that go along with the things that

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Speaker 3: otherwise like I might think like, oh, I want two

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Speaker 3: of these black bean burgers, or I want an extra

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Speaker 3: one of these healthy muffins or these cinnamon rolls. But meanwhile,

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Speaker 3: like I don't feel like I'm scratching the surface and

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Speaker 3: like looking for more because they've added in all of

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Speaker 3: these other really great foods to bring forth more volume

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Speaker 3: that are good for me totally.

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Speaker 1: And it's good almost just to give you inspiration even

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Speaker 1: to do any type of meal delivery. Meal kit can

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Speaker 1: make it easier to think of what to eat, because

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Speaker 1: a lot of people will say that I just don't

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Speaker 1: know what to eat. I'm running out of ideas. I've

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Speaker 1: been cooking at home since the pandemic started, and I'm

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Speaker 1: so bored, and so a lot of those companies make

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Speaker 1: it really easy. They take out the thinking and the

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Speaker 1: guess work and they just deliver it to your door.

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Speaker 1: And you know who doesn't want that? Now, Obviously there's,

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Speaker 1: like you said, it could be hard to keep up

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Speaker 1: with that financially, but it's a good way to even

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Speaker 1: jump start.

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Speaker 2: Yeah.

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Speaker 3: Yeah, And I mean Green Chef is a sponsor on

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Speaker 3: the show, And what I love about Green Chef is

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Speaker 3: that they deliver. I love cooking, first of all, which

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Speaker 3: is something I realized that I miss when I do

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Speaker 3: a week of something like a sakara. But the great

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Speaker 3: thing about Green Chef is that they deliver the ingredients

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Speaker 3: literally pre portioned, like you have to think about nothing.

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Speaker 3: You don't have to think about what you want to eat,

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Speaker 3: you don't have to think about slicing for the most part.

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Speaker 3: Like you literally just assemble and bake or stir, fry

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Speaker 3: or boil.

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Speaker 2: You're good to go.

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00:22:16,680 --> 00:22:19,320
Speaker 3: And for me, if someone can make healthy eating that

434
00:22:19,600 --> 00:22:22,880
Speaker 3: enjoyable and easy for me, then literally it's a no brainer.

435
00:22:22,640 --> 00:22:24,560
Speaker 1: No brainer. And you do learn too. I say that

436
00:22:24,640 --> 00:22:28,320
Speaker 1: to people who don't really know how to cook. Some

437
00:22:28,359 --> 00:22:30,880
Speaker 1: people like I really don't have to make anything exciting

438
00:22:31,600 --> 00:22:34,320
Speaker 1: things like that, Companies like that and services like that,

439
00:22:34,760 --> 00:22:37,240
Speaker 1: they do teach you. It's it's also a learning experience.

440
00:22:37,400 --> 00:22:38,920
Speaker 1: I've done it in the past, and I know I've

441
00:22:39,000 --> 00:22:42,080
Speaker 1: learned new tricks in the kitchen from doing stuff like that.

442
00:22:42,520 --> 00:22:44,320
Speaker 1: So that's another way to look at it as well,

443
00:22:44,400 --> 00:22:46,720
Speaker 1: is that it's not like, oh, what's the point of

444
00:22:46,760 --> 00:22:49,520
Speaker 1: doing something like this. I feel like we're really pushing

445
00:22:49,520 --> 00:22:50,280
Speaker 1: this meal kit hard.

446
00:22:50,280 --> 00:22:51,080
Speaker 2: But right now I do.

447
00:22:51,280 --> 00:22:53,040
Speaker 1: But it was actually one of my tips because a

448
00:22:53,040 --> 00:22:55,000
Speaker 1: lot of people will say I want to try to

449
00:22:55,040 --> 00:22:57,119
Speaker 1: cook more at home, but I don't know where to start.

450
00:22:57,280 --> 00:23:00,679
Speaker 1: And so aside from pulling up recipes in coming up

451
00:23:00,720 --> 00:23:03,399
Speaker 1: with meal plans, to really get that off the ground.

452
00:23:03,520 --> 00:23:06,040
Speaker 1: Sometimes it's easier to just have it all in front

453
00:23:06,040 --> 00:23:09,639
Speaker 1: of you, have fear instructions, and then, like you said,

454
00:23:09,640 --> 00:23:11,560
Speaker 1: sit back and I have to think so much. Maybe

455
00:23:11,600 --> 00:23:13,600
Speaker 1: watch a show or something while you're cooking and make

456
00:23:13,640 --> 00:23:16,920
Speaker 1: it relaxing, and it is very therapeutic. It's so therapeutic,

457
00:23:16,920 --> 00:23:18,680
Speaker 1: and then you enjoy your like, look what I made

458
00:23:18,680 --> 00:23:21,280
Speaker 1: for myself. You could be so proud that you took

459
00:23:21,359 --> 00:23:22,600
Speaker 1: that step in self.

460
00:23:22,359 --> 00:23:25,000
Speaker 3: Care, especially when it looks exactly like the picture you

461
00:23:25,000 --> 00:23:25,400
Speaker 3: were like.

462
00:23:25,720 --> 00:23:29,640
Speaker 1: Oh my gosh, that is just right. That's like an

463
00:23:29,680 --> 00:23:31,560
Speaker 1: added if you can get it to look like mine.

464
00:23:31,560 --> 00:23:32,000
Speaker 2: Never do.

465
00:23:32,160 --> 00:23:34,879
Speaker 1: Mine are always just like this doesn't look right, but

466
00:23:34,920 --> 00:23:35,640
Speaker 1: it tastes as long.

467
00:23:35,560 --> 00:23:38,000
Speaker 2: As it tastes good. Yeah, as long as it tastes good. Okay.

468
00:23:38,000 --> 00:23:40,879
Speaker 3: So we talked about the importance of the fats and

469
00:23:40,920 --> 00:23:43,600
Speaker 3: the fiber, and also of course the ease of integrating

470
00:23:43,600 --> 00:23:45,840
Speaker 3: something like a meal kit into your regular routine. What

471
00:23:45,920 --> 00:23:47,600
Speaker 3: else do you have for us when it comes to

472
00:23:47,840 --> 00:23:51,280
Speaker 3: integrating smart lifestyle and diet choices in the New year.

473
00:23:51,800 --> 00:23:56,080
Speaker 1: Totally hydration, guys, We got it. We got to hydrate.

474
00:23:56,359 --> 00:23:59,120
Speaker 1: Most people that I talked to just don't just don't,

475
00:23:59,119 --> 00:24:02,400
Speaker 1: And I hear all kinds of reasons why some people forget.

476
00:24:02,480 --> 00:24:04,560
Speaker 1: Some people just don't know how much to drink. Some

477
00:24:04,600 --> 00:24:06,520
Speaker 1: people will say, I just don't want to have to

478
00:24:06,560 --> 00:24:08,400
Speaker 1: get up from my desk and go to the bathroom.

479
00:24:08,440 --> 00:24:10,480
Speaker 1: It's just annoying to have to do that. And I say, well,

480
00:24:10,480 --> 00:24:12,520
Speaker 1: guess what, you're getting a little bit of a break.

481
00:24:12,680 --> 00:24:14,840
Speaker 1: Your body is naturally detoxing. You don't have to spend

482
00:24:14,840 --> 00:24:16,320
Speaker 1: a lot of money on a detox diet if you

483
00:24:16,400 --> 00:24:18,639
Speaker 1: just drink more water. Your body is doing it on

484
00:24:18,680 --> 00:24:21,080
Speaker 1: its own. That's all you need, and it's free. So

485
00:24:21,359 --> 00:24:25,119
Speaker 1: I would say definitely being smarter about your water consumption

486
00:24:25,840 --> 00:24:28,040
Speaker 1: to figure out how much you need an easy way

487
00:24:28,080 --> 00:24:30,480
Speaker 1: to figure that out, and there'll be some variables here

488
00:24:31,440 --> 00:24:33,919
Speaker 1: and ranges, but take your weight and pounds, divide that

489
00:24:34,000 --> 00:24:36,560
Speaker 1: by two, and that's roughly how many ounces to aim

490
00:24:36,640 --> 00:24:39,560
Speaker 1: for every day. Keeping in mind you'll get some of

491
00:24:39,600 --> 00:24:41,760
Speaker 1: that through the food you eat and tea and even

492
00:24:41,760 --> 00:24:43,960
Speaker 1: coffee has a little bit of water. Not that we

493
00:24:44,000 --> 00:24:46,440
Speaker 1: should drink coffee to hydrate, but it does have a

494
00:24:46,480 --> 00:24:49,159
Speaker 1: little bit of water in it. And that's do the

495
00:24:49,200 --> 00:24:51,960
Speaker 1: BPA free water bottles we do want to be careful

496
00:24:52,000 --> 00:24:54,879
Speaker 1: of plastic, not just for the environment, but also because

497
00:24:55,080 --> 00:24:57,600
Speaker 1: they contain chemicals that can be harmful to our bodies.

498
00:24:57,640 --> 00:25:00,320
Speaker 1: So try to go for the BPA free water bottle.

499
00:25:00,320 --> 00:25:02,960
Speaker 1: They even have those smart talking about smart choices, they

500
00:25:02,960 --> 00:25:06,480
Speaker 1: have those smart water bottles. Now, I believe that calculate

501
00:25:06,840 --> 00:25:09,119
Speaker 1: how much you drank, and then you could also try

502
00:25:09,240 --> 00:25:11,359
Speaker 1: logging it to keep track. Log it in an app.

503
00:25:11,400 --> 00:25:15,040
Speaker 1: If you hate water, infuse it naturally. You could even

504
00:25:15,080 --> 00:25:16,879
Speaker 1: add a little bit of juice to it if that

505
00:25:16,960 --> 00:25:22,960
Speaker 1: helps the medicine go down. So hydration is literally nature's lubricant,

506
00:25:23,160 --> 00:25:26,720
Speaker 1: so important for so many reasons, including skin health, digestion,

507
00:25:27,240 --> 00:25:32,200
Speaker 1: nutrient absorption, metabolism function, pretty much you name it. Yeah,

508
00:25:32,240 --> 00:25:33,600
Speaker 1: bodies are sixty percent water.

509
00:25:33,920 --> 00:25:36,439
Speaker 3: I was I was working on an article for GQI

510
00:25:36,480 --> 00:25:39,160
Speaker 3: the other day and an edit that my editor threw

511
00:25:39,240 --> 00:25:42,280
Speaker 3: in there when I was writing about hydration, and the

512
00:25:42,359 --> 00:25:44,720
Speaker 3: question was like, oh, you don't want to drink your water,

513
00:25:44,840 --> 00:25:47,320
Speaker 3: like everybody always complains about not wanting to drink your water,

514
00:25:47,359 --> 00:25:49,880
Speaker 3: And my editor added in just grow up and get

515
00:25:49,880 --> 00:25:50,280
Speaker 3: over it.

516
00:25:50,440 --> 00:25:53,159
Speaker 4: I was like, it is so true, right, because like

517
00:25:53,200 --> 00:25:55,600
Speaker 4: I hear you, I often feel the exact same way.

518
00:25:55,720 --> 00:25:57,679
Speaker 4: I think one of the best things that happened to

519
00:25:57,720 --> 00:26:00,440
Speaker 4: me when I started incorporating AG one in my regular

520
00:26:00,520 --> 00:26:02,800
Speaker 4: routine was that not only was I getting like all

521
00:26:02,840 --> 00:26:05,800
Speaker 4: of these greens, but I was also finally starting my

522
00:26:05,920 --> 00:26:09,280
Speaker 4: day off with an entire cup of water, which was

523
00:26:09,320 --> 00:26:11,880
Speaker 4: something that I can't tell you like. It literally took

524
00:26:11,880 --> 00:26:14,240
Speaker 4: me until I started taking my vitamins that way to

525
00:26:14,400 --> 00:26:16,760
Speaker 4: actually make that a regular happen. I didn't think twice

526
00:26:16,880 --> 00:26:19,439
Speaker 4: about having my cup of coffee in the morning, but

527
00:26:19,760 --> 00:26:22,399
Speaker 4: getting that first class of water. I would go until

528
00:26:22,440 --> 00:26:24,359
Speaker 4: like eleven or twelve o'clock and it wouldn't happen. So

529
00:26:24,400 --> 00:26:28,600
Speaker 4: at least this way. Now, with all these vitamins and mynurals,

530
00:26:28,640 --> 00:26:30,560
Speaker 4: I'm like, oh, let's start the day with like ten

531
00:26:30,600 --> 00:26:32,280
Speaker 4: to twelve ounces of water. That sounds like a really

532
00:26:32,320 --> 00:26:34,440
Speaker 4: great way to id wait it startings off.

533
00:26:34,320 --> 00:26:35,960
Speaker 1: Yeah, and it is. It does set the tone. What

534
00:26:36,000 --> 00:26:37,760
Speaker 1: you do in the morning does set the tone. So

535
00:26:37,760 --> 00:26:40,560
Speaker 1: if you're not a breakfast person, at least be a

536
00:26:40,600 --> 00:26:42,919
Speaker 1: water person first thing in the morning, because it really

537
00:26:42,960 --> 00:26:46,920
Speaker 1: makes a difference, and just a mild dehydration can significantly

538
00:26:46,960 --> 00:26:51,200
Speaker 1: affect our performance throughout the day, not just if you're

539
00:26:51,240 --> 00:26:54,679
Speaker 1: doing exercise, but also thinking at a computer and emailing

540
00:26:54,760 --> 00:26:58,480
Speaker 1: and any of that. Water is powermount.

541
00:26:58,640 --> 00:27:00,560
Speaker 3: Can we talk a little bit about the idea of

542
00:27:00,600 --> 00:27:02,640
Speaker 3: not being a breakfast person. I think that a lot

543
00:27:02,640 --> 00:27:05,760
Speaker 3: of people think about breakfast in this way, that it's

544
00:27:05,800 --> 00:27:08,119
Speaker 3: like a meal that you quote unquote don't need, and

545
00:27:08,200 --> 00:27:10,280
Speaker 3: oftentimes it can be like one of the first things

546
00:27:10,280 --> 00:27:12,800
Speaker 3: to go if they are like leaning into that unfortunate

547
00:27:13,119 --> 00:27:16,080
Speaker 3: restrictive mindset. So for the new year, what advice would

548
00:27:16,080 --> 00:27:18,919
Speaker 3: you offer to someone when it comes to their breakfast routine?

549
00:27:19,160 --> 00:27:21,679
Speaker 1: Poor breakfast Right now, I just feel so bad for it.

550
00:27:21,720 --> 00:27:22,480
Speaker 2: And it used to be.

551
00:27:22,480 --> 00:27:24,840
Speaker 1: Breakfast is the most important meal of the day, and

552
00:27:24,880 --> 00:27:27,679
Speaker 1: now I feel like everybody is jumping on the bandwagon

553
00:27:27,760 --> 00:27:31,960
Speaker 1: of not wanting breakfast with the intermittent fasting craze, which

554
00:27:32,119 --> 00:27:34,280
Speaker 1: you know basically tells you to only eat between twelve

555
00:27:34,320 --> 00:27:36,800
Speaker 1: and eight o'clocks. So I see that being a big trend,

556
00:27:37,040 --> 00:27:38,960
Speaker 1: and I just want to say, do you need to

557
00:27:38,960 --> 00:27:39,600
Speaker 1: eat breakfast?

558
00:27:39,880 --> 00:27:40,000
Speaker 3: No?

559
00:27:40,200 --> 00:27:42,919
Speaker 1: Not everybody needs to do anything. It really depends on

560
00:27:42,960 --> 00:27:46,200
Speaker 1: the person. So I'm not a breakfast pusher, but personally

561
00:27:46,280 --> 00:27:48,399
Speaker 1: I know that if I don't eat breakfast, I do

562
00:27:48,480 --> 00:27:50,640
Speaker 1: not perform as well, and I'm hungry all night long.

563
00:27:50,760 --> 00:27:53,199
Speaker 1: Those are the days that I'm snacking all night or

564
00:27:53,240 --> 00:27:56,000
Speaker 1: feeling like I need to snack and I'm not satisfied

565
00:27:56,040 --> 00:27:59,040
Speaker 1: after dinner. So I would just say pay attention to

566
00:27:59,119 --> 00:28:01,760
Speaker 1: it on your own and try to take note and

567
00:28:01,920 --> 00:28:05,520
Speaker 1: make that observation if you feel better with breakfast. Some

568
00:28:05,520 --> 00:28:07,479
Speaker 1: people will say when I eat breakfast, I'm hungry all

569
00:28:07,520 --> 00:28:10,400
Speaker 1: day long. So everyone's going to be different. I am

570
00:28:10,440 --> 00:28:14,280
Speaker 1: still more in the breakfast club. I think it's very

571
00:28:14,359 --> 00:28:16,440
Speaker 1: important to set the tone for the day. It gives

572
00:28:16,440 --> 00:28:19,680
Speaker 1: you an excuse to get in more fiber, more antioxidants

573
00:28:19,720 --> 00:28:22,879
Speaker 1: in the morning, more vitamins and nutrients because food first

574
00:28:23,000 --> 00:28:26,520
Speaker 1: supplements are great, but food first and supplements are meant

575
00:28:26,560 --> 00:28:29,520
Speaker 1: to supplement your diet, not replace your diet. And then

576
00:28:29,560 --> 00:28:32,680
Speaker 1: if you are not opposed to eating breakfast, but you're

577
00:28:32,680 --> 00:28:34,560
Speaker 1: confused on what to eat or what I hear a

578
00:28:34,600 --> 00:28:36,840
Speaker 1: lot of times is I just don't have the time

579
00:28:37,000 --> 00:28:39,920
Speaker 1: to do it. It doesn't have to be anything fancy.

580
00:28:40,000 --> 00:28:42,000
Speaker 1: You can just have a little bit of protein, a

581
00:28:42,040 --> 00:28:43,680
Speaker 1: little bit of fiber, and a little bit of fat.

582
00:28:43,720 --> 00:28:48,640
Speaker 1: Those are the three most important elements of a balanced meal, protein, fiber,

583
00:28:48,720 --> 00:28:52,160
Speaker 1: and fat. So an egg with avocado, toast or almond butter,

584
00:28:52,760 --> 00:28:56,840
Speaker 1: toast with a yogurt or yogurt with berries and chopped

585
00:28:56,880 --> 00:29:00,400
Speaker 1: walnuts or chia seeds, or a smoothie where you can

586
00:29:00,440 --> 00:29:03,920
Speaker 1: get in a vegetable, a fruit, a fat, a protein,

587
00:29:04,040 --> 00:29:06,320
Speaker 1: and then a liquid or almond base. So those are

588
00:29:06,360 --> 00:29:09,640
Speaker 1: all easy things you can do overnight oats with some

589
00:29:09,800 --> 00:29:13,320
Speaker 1: cheap seeds in there, and then frozen blueberries that when

590
00:29:13,400 --> 00:29:17,200
Speaker 1: they melt, they'll actually the juice will sweeten the cereal

591
00:29:17,280 --> 00:29:18,800
Speaker 1: up and you don't even need to add that much

592
00:29:18,800 --> 00:29:21,480
Speaker 1: sugar to it to sweeten it. So those are all

593
00:29:21,760 --> 00:29:25,200
Speaker 1: really good examples of what a balanced breakfast looks like.

594
00:29:25,920 --> 00:29:27,880
Speaker 1: Even a protein bar is okay if you need it,

595
00:29:27,880 --> 00:29:29,959
Speaker 1: shouldn't depend on it all the time. But if it

596
00:29:30,000 --> 00:29:32,640
Speaker 1: means you're getting more protein in your diet, you're getting

597
00:29:32,640 --> 00:29:36,080
Speaker 1: more fiber in your diet, that's perfectly fine as well.

598
00:29:36,360 --> 00:29:39,000
Speaker 1: And then, like I said, just pay attention to your body.

599
00:29:39,120 --> 00:29:40,840
Speaker 1: You know, if you really say I had breakfast and

600
00:29:40,880 --> 00:29:43,440
Speaker 1: it doesn't make a difference for me, and I'm not hungry,

601
00:29:43,640 --> 00:29:45,600
Speaker 1: and the thought of it makes me want to vomit,

602
00:29:45,760 --> 00:29:49,320
Speaker 1: then fine, then don't have the breakfast. But unless you

603
00:29:49,360 --> 00:29:53,400
Speaker 1: can say that categorically, maybe give it a try, work

604
00:29:53,440 --> 00:29:57,240
Speaker 1: on it, and over time it will become a permanent

605
00:29:57,560 --> 00:30:00,320
Speaker 1: behavior change. It's just you have to keep doing it

606
00:30:00,400 --> 00:30:01,520
Speaker 1: in order to make it stick.

607
00:30:01,640 --> 00:30:03,520
Speaker 3: And just like with any other habit, right, it's like

608
00:30:03,560 --> 00:30:05,200
Speaker 3: you just got to find what works for you. Like

609
00:30:05,280 --> 00:30:09,360
Speaker 3: for a few months there, I had recently interviewed Shelanne

610
00:30:09,400 --> 00:30:12,280
Speaker 3: Flanagan on the show, and I decided that I would

611
00:30:12,360 --> 00:30:15,880
Speaker 3: keep making different superhero muffins from her new cookbook to

612
00:30:15,960 --> 00:30:17,640
Speaker 3: keep around the apartment.

613
00:30:17,880 --> 00:30:18,360
Speaker 2: For a while.

614
00:30:18,440 --> 00:30:20,920
Speaker 3: That worked really well for me, but then I was

615
00:30:21,000 --> 00:30:23,600
Speaker 3: starting to crave something else, so it's like switch it up.

616
00:30:23,600 --> 00:30:25,840
Speaker 3: And I love your advice about really paying attention to

617
00:30:26,000 --> 00:30:29,280
Speaker 3: how you feel when you put different foods into your

618
00:30:29,280 --> 00:30:32,640
Speaker 3: body and like making a note of that, because in

619
00:30:32,680 --> 00:30:34,200
Speaker 3: the day to day, when things are so busy and

620
00:30:34,240 --> 00:30:35,720
Speaker 3: you're jumping from one ee I'm on your to do

621
00:30:35,760 --> 00:30:37,280
Speaker 3: list to the next I'm on your to do list,

622
00:30:37,360 --> 00:30:40,400
Speaker 3: sometimes we don't stop and take inventory about, like literally

623
00:30:40,480 --> 00:30:41,240
Speaker 3: how we feel.

624
00:30:41,280 --> 00:30:44,560
Speaker 2: So that piece of advice is super super valuable.

625
00:30:44,960 --> 00:30:47,480
Speaker 1: I love that too. Checking in with yourself mindfulness and

626
00:30:47,560 --> 00:30:49,880
Speaker 1: doing that also at meals. I even think that's a

627
00:30:49,920 --> 00:30:53,000
Speaker 1: great challenge to make one meal a day a little

628
00:30:53,040 --> 00:30:55,920
Speaker 1: bit more mindful, sit down at the table, check in

629
00:30:55,960 --> 00:30:58,160
Speaker 1: with yourself. How often do you really do that when

630
00:30:58,200 --> 00:31:00,560
Speaker 1: you're eating? How am I feeling? Am I really hungry

631
00:31:00,600 --> 00:31:02,120
Speaker 1: right now? Do I need to keep eating this? Am

632
00:31:02,120 --> 00:31:04,280
Speaker 1: I even enjoying this? Do I ever want to make

633
00:31:04,320 --> 00:31:05,960
Speaker 1: this again? Do I ever want to eat this again

634
00:31:06,000 --> 00:31:08,080
Speaker 1: in my life? Maybe you don't, So I think that

635
00:31:08,200 --> 00:31:11,040
Speaker 1: in general, like that whole concept of checking in with

636
00:31:11,120 --> 00:31:15,440
Speaker 1: yourself is so important because nutrition is not just about food.

637
00:31:16,160 --> 00:31:19,680
Speaker 1: It's also about nourishing our bodies in all different ways,

638
00:31:19,720 --> 00:31:22,720
Speaker 1: in all different aspects, and so mindfulness, taking that time

639
00:31:22,760 --> 00:31:25,720
Speaker 1: for yourself, having that downtime, getting enough sleep, getting the

640
00:31:26,120 --> 00:31:29,320
Speaker 1: exercise in, getting the water in. So there's a lot

641
00:31:29,320 --> 00:31:31,680
Speaker 1: of different ways that you can nourish your body. It's

642
00:31:31,760 --> 00:31:35,000
Speaker 1: not only limited to food and what you put in

643
00:31:35,040 --> 00:31:35,440
Speaker 1: your body.

644
00:31:35,440 --> 00:31:37,760
Speaker 3: That way, what we're talking about here as well can

645
00:31:37,840 --> 00:31:40,960
Speaker 3: lead us into another really great tip for the new year,

646
00:31:41,240 --> 00:31:45,080
Speaker 3: and that it's really helpful if you dedicate a specific.

647
00:31:44,600 --> 00:31:46,400
Speaker 2: Time period to your meals.

648
00:31:46,440 --> 00:31:49,840
Speaker 3: It's super easy for me to bring my lunch into

649
00:31:49,880 --> 00:31:53,440
Speaker 3: this room, sit in the studio, do work and eat.

650
00:31:53,800 --> 00:31:57,000
Speaker 3: But a really intentional goal that I have set for

651
00:31:57,040 --> 00:31:59,240
Speaker 3: myself in the new year is to do a lot

652
00:31:59,320 --> 00:32:02,800
Speaker 3: less of that and like take that ten twenty minutes,

653
00:32:03,000 --> 00:32:05,360
Speaker 3: sit at the kitchen island, Like get out of the

654
00:32:05,400 --> 00:32:08,280
Speaker 3: office and be really attentive to what I'm putting into

655
00:32:08,280 --> 00:32:10,280
Speaker 3: my body. Yes, take a break.

656
00:32:10,360 --> 00:32:14,960
Speaker 1: The meal multitasking is so real, and a lot of

657
00:32:15,000 --> 00:32:17,080
Speaker 1: people I see doing that, And then I'll say, you know,

658
00:32:17,240 --> 00:32:19,000
Speaker 1: I don't feel satisfied with what I'm eating, or I

659
00:32:19,000 --> 00:32:21,160
Speaker 1: feel like I'm over eating, or I feel like after lunch,

660
00:32:21,200 --> 00:32:23,880
Speaker 1: I'm looking for something else in the kitchen. Like twenty

661
00:32:23,880 --> 00:32:26,360
Speaker 1: thirty minutes later, I eat something sweet, And it's okay

662
00:32:26,360 --> 00:32:28,200
Speaker 1: to do that. It's okay to eat if you're still hungry.

663
00:32:28,240 --> 00:32:31,040
Speaker 1: Sometimes what you pack for lunch, what you plan for lunch,

664
00:32:31,560 --> 00:32:35,040
Speaker 1: wasn't enough. We can't always plan how hungry we're going

665
00:32:35,200 --> 00:32:37,520
Speaker 1: to be. You have to let your body guide you.

666
00:32:38,080 --> 00:32:42,040
Speaker 1: But if you're eating quickly and not paying attention to

667
00:32:42,120 --> 00:32:45,120
Speaker 1: what you're eating in front of you, that could be

668
00:32:45,200 --> 00:32:49,640
Speaker 1: why you're also not feeling satisfied. So mindful eating isn't

669
00:32:49,680 --> 00:32:53,680
Speaker 1: necessarily a tactic to eat less, but it can definitely

670
00:32:54,400 --> 00:32:57,959
Speaker 1: help you eat enough. It can definitely mindless eating can

671
00:32:58,000 --> 00:33:00,240
Speaker 1: definitely lead to over eat.

672
00:33:00,640 --> 00:33:02,760
Speaker 3: And then the last thing I really want to talk

673
00:33:02,800 --> 00:33:05,200
Speaker 3: about here, well, two things. The first thing I want

674
00:33:05,280 --> 00:33:08,560
Speaker 3: to talk about is alcohol because right now so many people,

675
00:33:08,600 --> 00:33:11,360
Speaker 3: we're seeing it all over our Instagram feeds, all over, TikTok,

676
00:33:11,400 --> 00:33:14,280
Speaker 3: all over everywhere. Dry January is everywhere, And for some

677
00:33:14,360 --> 00:33:16,800
Speaker 3: people that's a really great tool, but for others it

678
00:33:16,840 --> 00:33:19,800
Speaker 3: goes back into this idea of complete restriction. And when

679
00:33:19,800 --> 00:33:21,680
Speaker 3: you completely restrict it, is that going to be good

680
00:33:21,680 --> 00:33:23,800
Speaker 3: for us? So can we talk a little bit about

681
00:33:23,800 --> 00:33:27,000
Speaker 3: maybe your best practice tips for having a healthier relationship

682
00:33:27,040 --> 00:33:29,280
Speaker 3: with alcohol as we go forward in twenty twenty two?

683
00:33:29,800 --> 00:33:31,520
Speaker 1: Totally? And I love that too because I'm always saying

684
00:33:31,520 --> 00:33:34,880
Speaker 1: healthy relationship with food, healthy relationship with exercise, But yes,

685
00:33:34,960 --> 00:33:38,560
Speaker 1: what about a healthy relationship with alcohol? And like anything else,

686
00:33:39,040 --> 00:33:44,680
Speaker 1: when you try to overly restrict or forbid anything, I

687
00:33:44,840 --> 00:33:47,280
Speaker 1: believe that's the number one reason and people struggle with

688
00:33:47,320 --> 00:33:50,520
Speaker 1: this all or nothing mindset that I'm all in and

689
00:33:50,560 --> 00:33:53,120
Speaker 1: then I'm all out, and it's just like this constant

690
00:33:53,240 --> 00:33:58,280
Speaker 1: repeat cycle pattern that's just reinforced every time you try

691
00:33:58,320 --> 00:34:01,800
Speaker 1: to be too restrictive in your life, and so you know,

692
00:34:02,000 --> 00:34:06,479
Speaker 1: I'm not about the extremes, however, I'm all for the

693
00:34:06,600 --> 00:34:09,799
Speaker 1: challenges and the goal, the excitement and the you know,

694
00:34:10,040 --> 00:34:16,160
Speaker 1: if you think it'll help jumpstart maybe a more drier lifestyle,

695
00:34:16,320 --> 00:34:19,120
Speaker 1: like it's not just a dry January, for example, but

696
00:34:19,360 --> 00:34:23,839
Speaker 1: just cutting down an alcohol for the foreseeable future, then

697
00:34:23,880 --> 00:34:26,960
Speaker 1: that's great. Then if that's what helps you, great, But

698
00:34:27,200 --> 00:34:28,960
Speaker 1: it can't just be a month. You can't just say

699
00:34:28,960 --> 00:34:31,279
Speaker 1: I'm going to cut out alcohol for a month and

700
00:34:31,320 --> 00:34:34,480
Speaker 1: then we'll see what happens later, because usually what happens

701
00:34:34,560 --> 00:34:36,080
Speaker 1: later is then you just go right back to it

702
00:34:36,120 --> 00:34:38,160
Speaker 1: and then you want ten times more because you missed

703
00:34:38,160 --> 00:34:41,560
Speaker 1: it so much. So why not just kind of take

704
00:34:41,600 --> 00:34:46,400
Speaker 1: the approach of again that boring proverbial saying everything a moderation,

705
00:34:46,560 --> 00:34:50,320
Speaker 1: But it's so true, everything a moderation. I'm not anti alcohol.

706
00:34:51,000 --> 00:34:55,080
Speaker 1: What is considered healthy drinking is one drink a day

707
00:34:55,120 --> 00:34:59,200
Speaker 1: for women and two drinks for men. They unfairly get

708
00:34:59,280 --> 00:35:01,120
Speaker 1: more than women do because they have more of an

709
00:35:01,160 --> 00:35:03,680
Speaker 1: enzyme that helps break down the alcohol. But that's like

710
00:35:03,880 --> 00:35:07,680
Speaker 1: one small wine glass. One shot, which is one point

711
00:35:07,680 --> 00:35:10,719
Speaker 1: five ounces of liquor or spirit's one twelve ounce beer.

712
00:35:10,920 --> 00:35:14,360
Speaker 1: That's roughly one drink. But go for what you want.

713
00:35:14,480 --> 00:35:17,239
Speaker 1: You know, it sounds kind of a little extreme, but

714
00:35:17,280 --> 00:35:20,440
Speaker 1: pick your poison. You know, it's alcohol's alcohol, and it's not.

715
00:35:21,600 --> 00:35:23,400
Speaker 1: I hear people go, oh, doesn't have a lot of

716
00:35:23,440 --> 00:35:26,279
Speaker 1: sugar in it. Alcohol. No, alcohol is actually its own

717
00:35:26,760 --> 00:35:30,000
Speaker 1: separate source of calories. It's not. It's actually more equivalent

718
00:35:30,160 --> 00:35:32,680
Speaker 1: to a fat how it affects your body, like almost

719
00:35:32,719 --> 00:35:35,719
Speaker 1: like drinking butter than it is to drinking sugar. But

720
00:35:35,800 --> 00:35:39,440
Speaker 1: sugar does get in there from the mixers and the

721
00:35:39,480 --> 00:35:42,400
Speaker 1: beverages that you pour it into. Or wine has a

722
00:35:42,520 --> 00:35:45,719
Speaker 1: little a little bit, especially dry wines have very little

723
00:35:45,719 --> 00:35:48,120
Speaker 1: bit sugar in there. Again, I would just say, no

724
00:35:48,160 --> 00:35:51,920
Speaker 1: matter what you're drinking, pick something that you do enjoy.

725
00:35:52,000 --> 00:35:53,879
Speaker 1: If you're a wine person, have a glass of wine.

726
00:35:53,880 --> 00:35:56,200
Speaker 1: If you're a martini person, have a martini. Just know

727
00:35:56,239 --> 00:35:57,920
Speaker 1: that most of the time a martini is really two

728
00:35:58,040 --> 00:36:01,520
Speaker 1: drinks and one Sadly, sorry to burst your buggle, but

729
00:36:01,600 --> 00:36:04,920
Speaker 1: that's the truth. And then hydrate. Make sure you alcohol

730
00:36:05,000 --> 00:36:09,120
Speaker 1: is incredibly dehydrating. It's a depressant, and it is as

731
00:36:09,200 --> 00:36:11,839
Speaker 1: appetite stimulant. There's a reason there's that tradition of having

732
00:36:11,880 --> 00:36:16,200
Speaker 1: a glass of wine or a drink before dinner because

733
00:36:16,200 --> 00:36:19,400
Speaker 1: it does stimulate our appetite, and so it's sort of

734
00:36:19,480 --> 00:36:21,759
Speaker 1: prepping you to eat more at dinner, which isn't a

735
00:36:21,760 --> 00:36:23,680
Speaker 1: bad thing. But for some people who are like, why

736
00:36:23,680 --> 00:36:25,040
Speaker 1: don't I always eat so much? When I go out

737
00:36:25,080 --> 00:36:27,200
Speaker 1: to a restaurant and feel sick the next day, it's like, well,

738
00:36:27,239 --> 00:36:30,200
Speaker 1: maybe it's because of the bottle of wine you had

739
00:36:30,480 --> 00:36:32,960
Speaker 1: with your side of dinner, you know. So I would

740
00:36:33,080 --> 00:36:36,239
Speaker 1: just say to be aware of that hydrate and just

741
00:36:36,320 --> 00:36:38,439
Speaker 1: know how that affects your body. If you say I'm good,

742
00:36:38,560 --> 00:36:41,480
Speaker 1: I you know, enjoy your life. Enjoy your life. Alcohol

743
00:36:41,640 --> 00:36:43,880
Speaker 1: drinking can be a part of that, but obviously if

744
00:36:43,880 --> 00:36:45,880
Speaker 1: you feel like it's a problem, then you need to

745
00:36:45,880 --> 00:36:46,360
Speaker 1: address it.

746
00:36:46,600 --> 00:36:49,480
Speaker 3: Yeah. My girlfriend and I were talking yesterday about like

747
00:36:49,560 --> 00:36:52,440
Speaker 3: the amount of alcohol that we generally consume, like just

748
00:36:52,520 --> 00:36:55,800
Speaker 3: kind of like comparing notes, and I made a commitment

749
00:36:55,840 --> 00:36:57,640
Speaker 3: to her and we were laughing about it that I'm

750
00:36:57,680 --> 00:37:01,239
Speaker 3: just going to start buying more expensive wine so this way,

751
00:37:01,520 --> 00:37:05,000
Speaker 3: when I have like my one glass of wine. I'm like,

752
00:37:05,239 --> 00:37:07,279
Speaker 3: that was a great glass of wine, and I'm not

753
00:37:07,320 --> 00:37:09,560
Speaker 3: going to pour another glass of wine until maybe.

754
00:37:09,400 --> 00:37:13,160
Speaker 2: Tomality over the condee Because this bottle of wine costs

755
00:37:13,200 --> 00:37:14,120
Speaker 2: me thirty dollars.

756
00:37:14,800 --> 00:37:16,000
Speaker 1: That's good, yeah for me.

757
00:37:16,080 --> 00:37:18,759
Speaker 2: I'm like, thirty dollars is a ritzy bottle of wine? Oh?

758
00:37:18,880 --> 00:37:21,600
Speaker 1: Same, same, I'm like the ten to fifteen dollars type

759
00:37:21,600 --> 00:37:24,440
Speaker 1: of girl, Like, really over fifteen dollars? No thanks, I'm

760
00:37:24,480 --> 00:37:26,319
Speaker 1: going the other yet.

761
00:37:26,480 --> 00:37:28,439
Speaker 2: I mean, just gotta find you, just got to find

762
00:37:28,440 --> 00:37:29,160
Speaker 2: what works for you.

763
00:37:29,239 --> 00:37:31,160
Speaker 3: And the same thing I feel like you're gonna say

764
00:37:31,160 --> 00:37:32,759
Speaker 3: this when it comes to the last thing that I

765
00:37:32,760 --> 00:37:34,840
Speaker 3: want to talk to you about, which is dessert.

766
00:37:34,960 --> 00:37:36,040
Speaker 2: In twenty twenty two.

767
00:37:36,360 --> 00:37:39,480
Speaker 3: I am known, And by known, I mean I know

768
00:37:39,560 --> 00:37:41,839
Speaker 3: this about myself and just me because I live here

769
00:37:41,880 --> 00:37:43,799
Speaker 3: on my own. But I am known to keep a

770
00:37:43,840 --> 00:37:45,680
Speaker 3: pint of ice cream in my freezer.

771
00:37:45,840 --> 00:37:47,919
Speaker 2: Talk to me like, can I have the ice cream

772
00:37:47,920 --> 00:37:49,680
Speaker 2: every day? Should I not have the ice cream other day?

773
00:37:49,680 --> 00:37:51,879
Speaker 3: Should I be thinking about alternatives to the ice cream

774
00:37:51,880 --> 00:37:53,560
Speaker 3: when it comes to my dessert? What should I be

775
00:37:53,600 --> 00:37:56,280
Speaker 3: doing when it comes to eating sweet? In twenty twenty.

776
00:37:56,040 --> 00:38:01,040
Speaker 1: Two, totally, I'm all about give yourself permit. Permission is

777
00:38:01,120 --> 00:38:03,920
Speaker 1: so important because what we were saying before, when you

778
00:38:03,960 --> 00:38:06,720
Speaker 1: tell yourself something's off limits, when you tell yourself only

779
00:38:06,760 --> 00:38:09,240
Speaker 1: have a little bit, only have a little square of chocolate,

780
00:38:09,680 --> 00:38:12,279
Speaker 1: you're going to be thinking about not eating the other.

781
00:38:12,480 --> 00:38:13,960
Speaker 1: I don't know how many spares of chocolate or a

782
00:38:14,040 --> 00:38:15,719
Speaker 1: chocolate bar, but you're all you're going to be thinking

783
00:38:15,719 --> 00:38:18,240
Speaker 1: about is just sticking to that little itty bitty portion,

784
00:38:18,480 --> 00:38:21,920
Speaker 1: which most of the time is not enough. So instead,

785
00:38:22,640 --> 00:38:27,239
Speaker 1: let yourself enjoy it, let yourself taste it, have the dessert,

786
00:38:27,680 --> 00:38:29,560
Speaker 1: have the dessert at the end of the meal. I'm

787
00:38:29,680 --> 00:38:32,320
Speaker 1: also that person that if I don't have something sweet

788
00:38:32,360 --> 00:38:34,040
Speaker 1: at the end of the day, it's like it's I

789
00:38:34,040 --> 00:38:36,840
Speaker 1: always say, it seals the meal deal for me. I

790
00:38:37,000 --> 00:38:40,960
Speaker 1: need something a little sweet. I believe, I think it's

791
00:38:40,960 --> 00:38:44,279
Speaker 1: important I get. Like I said, the healthiest diet is

792
00:38:44,360 --> 00:38:47,399
Speaker 1: an all inclusive diet. It includes foods that you love.

793
00:38:47,560 --> 00:38:50,120
Speaker 1: It includes foods that you enjoy, because if you don't

794
00:38:50,120 --> 00:38:52,640
Speaker 1: include that, you're just gonna want it more and it

795
00:38:52,680 --> 00:38:55,360
Speaker 1: can set you up for the all or nothing mindset

796
00:38:55,560 --> 00:38:58,960
Speaker 1: feeling out of control around food. When you give yourself permission,

797
00:39:00,200 --> 00:39:03,520
Speaker 1: often feel like, it's not as much of a problem.

798
00:39:03,600 --> 00:39:06,240
Speaker 1: The more you control, the less you feel and control.

799
00:39:06,560 --> 00:39:09,319
Speaker 1: So I say, allow yourself to have it. If you're

800
00:39:09,440 --> 00:39:12,440
Speaker 1: end up eating more than again what you intended, or

801
00:39:12,520 --> 00:39:16,400
Speaker 1: you feel like a large portion of your of your

802
00:39:16,480 --> 00:39:20,720
Speaker 1: day to day is from less nutritious foods, higher added

803
00:39:20,760 --> 00:39:23,840
Speaker 1: sugar foods, then we have to figure out why is

804
00:39:23,840 --> 00:39:25,880
Speaker 1: that happening. Is it that you're not eating enough of

805
00:39:25,880 --> 00:39:30,800
Speaker 1: the other foods? Is it maybe emotional stress related, which

806
00:39:31,000 --> 00:39:33,560
Speaker 1: is a whole other topic in itself, but that's something

807
00:39:33,600 --> 00:39:35,279
Speaker 1: that you can also take a look at. Some people

808
00:39:35,360 --> 00:39:36,880
Speaker 1: eat at night because they just don't want to be

809
00:39:36,920 --> 00:39:38,600
Speaker 1: alone with their own thoughts. They're just like, I don't

810
00:39:38,640 --> 00:39:40,719
Speaker 1: want to deal with myself right now, And I get

811
00:39:40,719 --> 00:39:42,120
Speaker 1: that the only thing we've all been there. It's like,

812
00:39:42,160 --> 00:39:43,320
Speaker 1: I just don't want to deal with the thoughts in

813
00:39:43,360 --> 00:39:45,560
Speaker 1: my head. I'd rather just eat a snack and like

814
00:39:45,680 --> 00:39:48,080
Speaker 1: zone out in front of the couch. But you know,

815
00:39:48,160 --> 00:39:50,040
Speaker 1: and that's okay time to time. But if that's your

816
00:39:50,280 --> 00:39:54,000
Speaker 1: nightly ritual, then it's important to kind of dive a

817
00:39:54,000 --> 00:39:56,040
Speaker 1: little deeper into that figure out what's going on there.

818
00:39:56,200 --> 00:40:00,520
Speaker 3: Yeah, I love, love love us Highlighting the importance that

819
00:40:00,600 --> 00:40:03,560
Speaker 3: our eating habits can certainly be paired with like emotional

820
00:40:03,680 --> 00:40:05,879
Speaker 3: or what's whatever's going on on the mental side of things.

821
00:40:05,880 --> 00:40:08,520
Speaker 3: So making sure if you do have specific patterns or

822
00:40:08,520 --> 00:40:11,200
Speaker 3: habits that you endulge regularly and you feel kind of

823
00:40:11,239 --> 00:40:13,360
Speaker 3: stuck in those, that you make an effort to speak

824
00:40:13,360 --> 00:40:15,759
Speaker 3: to someone about it, whether it is a therapist or

825
00:40:15,760 --> 00:40:18,840
Speaker 3: registered dietitian. Make note of your habits. Get really honest

826
00:40:18,840 --> 00:40:21,200
Speaker 3: with yourself, because until you get honest with yourself about

827
00:40:21,200 --> 00:40:23,279
Speaker 3: what's going on, then you won't be able to make

828
00:40:23,360 --> 00:40:25,760
Speaker 3: any positive changes going forward.

829
00:40:25,800 --> 00:40:27,759
Speaker 2: This was such a good conversation. I feel like I

830
00:40:27,840 --> 00:40:28,960
Speaker 2: like learned so much.

831
00:40:29,120 --> 00:40:32,520
Speaker 3: I feel like you and I have similar nutrition philosophies,

832
00:40:32,600 --> 00:40:35,200
Speaker 3: and I really think that again, a lot of these tips,

833
00:40:35,239 --> 00:40:38,919
Speaker 3: they're simple to implement, they're very realistic, and they are

834
00:40:39,040 --> 00:40:41,840
Speaker 3: really helpful when it comes to us kind of regaining

835
00:40:41,840 --> 00:40:44,640
Speaker 3: control and thinking about being nourishing for our bodies in

836
00:40:44,680 --> 00:40:46,240
Speaker 3: the new year and beyond.

837
00:40:46,440 --> 00:40:49,560
Speaker 1: Yes, love that it's music to my ears. And I agree,

838
00:40:49,560 --> 00:40:53,160
Speaker 1: and I love, you know, hearing other people like minded

839
00:40:53,160 --> 00:40:54,920
Speaker 1: to me. I even learned from you as well, and

840
00:40:55,200 --> 00:40:59,439
Speaker 1: I just again want to reiterate, you know, you don't

841
00:40:59,440 --> 00:41:03,560
Speaker 1: need to restart a new or restart any restrictive diet.

842
00:41:04,000 --> 00:41:06,640
Speaker 1: How about just like a new perspective and just kind

843
00:41:06,640 --> 00:41:09,760
Speaker 1: of looking at food a little differently and being smarter

844
00:41:10,000 --> 00:41:12,319
Speaker 1: around food and what you put in your body, but

845
00:41:12,360 --> 00:41:15,600
Speaker 1: also in a way that is healthy and will support

846
00:41:15,640 --> 00:41:17,040
Speaker 1: you long term and is sustainable.

847
00:41:17,400 --> 00:41:20,160
Speaker 3: Definitely, definitely, Lisa, talk to us about how the hurdlers

848
00:41:20,200 --> 00:41:21,279
Speaker 3: can keep following along with you.

849
00:41:21,400 --> 00:41:23,600
Speaker 2: How do they stay in the loop. Give me the details.

850
00:41:23,960 --> 00:41:27,160
Speaker 1: Yes, absolutely so you can follow me on social at

851
00:41:27,280 --> 00:41:31,440
Speaker 1: Lisa M. Nutrition. The name of my private practice is

852
00:41:31,800 --> 00:41:35,840
Speaker 1: New York Nutrition Group. We offer virtual and in person visits.

853
00:41:35,880 --> 00:41:39,920
Speaker 1: We also accept most major health insurance insurance plans because

854
00:41:39,960 --> 00:41:43,960
Speaker 1: I believe nutrition should be accessible to everyone and not

855
00:41:44,120 --> 00:41:48,640
Speaker 1: just this luxury service. And that's about it. And then

856
00:41:48,719 --> 00:41:51,000
Speaker 1: my book is The Core three Healthy Eating Plan and

857
00:41:51,040 --> 00:41:55,319
Speaker 1: it's available on most major retail sites like Amazon and

858
00:41:55,360 --> 00:41:57,040
Speaker 1: Barnes and Noble and Simon and Schuster.

859
00:41:57,480 --> 00:42:00,279
Speaker 3: Beautiful, I'm over at Emily a Body and at Hurdle

860
00:42:00,280 --> 00:42:02,280
Speaker 3: Podcast Another Hurdle Conquered.

861
00:42:02,640 --> 00:42:03,600
Speaker 2: Catch you guys next time.