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Speaker 1: This is Kelly Henderson, and you are listening to the

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Speaker 1: Velvet's Edge podcast. I get so many diet questions from

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Speaker 1: you guys, and I do feel like I eat pretty

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Speaker 1: clean and I try to follow a very holistic approach

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Speaker 1: to life. I am, however, no expert. So today I

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Speaker 1: brought in an actual expert and a food blogger, Alexandra Catalano,

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Speaker 1: to give us quick tips to changing the food you eat,

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Speaker 1: how you feel when you eat, and even the way

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Speaker 1: your body looks and functions. We covered food, we covered caffeine,

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Speaker 1: we covered alcohol, and even the quarantine fifteen. Here's our conversation. Okay,

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Speaker 1: So I get so many questions about my diet, my

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Speaker 1: exercise routine, and I'm always just saying, uh, just go

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Speaker 1: follow this blog, you know, because I actually am not

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Speaker 1: an expert in any of these fields. I like to

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Speaker 1: eat healthy, I like to exercise. But my favorite thing

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Speaker 1: is finding different blogs, different places I can go reference

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Speaker 1: different recipes or you know, things like that. So I

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Speaker 1: was so happy to find out about eat Cute. Um,

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Speaker 1: can you tell us a little bit of like your backstory,

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Speaker 1: tell us about eat Cute? Yeah? Absolutely, Okay, great? Um,

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Speaker 1: so I started a blog, maybe six or seven years ago.

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Speaker 1: Who knows. I don't even know a day the week

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Speaker 1: it is. Yeah, I'm like, I don't know how old

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Speaker 1: I am or anything, but I was. It all started

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Speaker 1: back when I was going to college. I was going

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Speaker 1: to the University of Southern California to study opera singing.

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Speaker 1: And while I was there, I started eating like a

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Speaker 1: college kid and not sleeping and not drinking water and

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Speaker 1: getting into fat dieting and all of that, and I

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Speaker 1: could not believe the effect it had on my performance.

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Speaker 1: Like I could not keep my eyes open, I was

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Speaker 1: tired all the time, my skin was breaking out. Um,

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Speaker 1: I felt really sluggish, and I really started to see

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Speaker 1: my voice suffering because I wasn't eating properly. And you know,

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Speaker 1: especially when you're a singer. You know, you're in Nashville.

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Speaker 1: You guys are all singers, Um, not me, but a

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Speaker 1: lot of your but you know, like your body is

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Speaker 1: your instrument, and so I wasn't taking care of that,

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Speaker 1: and I felt that when I saw myself be coming unhealthy.

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Speaker 1: The first thing that I did at the time, because

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Speaker 1: this is before Instagram came out, and you know, Facebook

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Speaker 1: was just for college kids and had a few colleges

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Speaker 1: on it, so that'll give you a hand of my age.

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Speaker 1: So but I I didn't really have any resources to

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Speaker 1: go to for nutritional advice. So what I did is

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Speaker 1: I looked at magazines like Cosmo, and I don't know,

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Speaker 1: I haven't picked up Cosmo recently, but if you've ever

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Speaker 1: read Cosmo back when I did, Cosmo, hate you gives

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Speaker 1: you terrible advice. Yeah, And so I tried all these

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Speaker 1: fat diets and celebrity diets, and I the one thing

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Speaker 1: that kept coming up was I was like, I can't

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Speaker 1: you know, Cameron Dazy this way and I'm She's getting

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Speaker 1: great results, and I'm not. What's wrong with me? You know?

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Speaker 1: And I felt really frustrated. And so then I just

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Speaker 1: started devouring books on holistic nutrition, which was a new

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Speaker 1: idea because you know, growing up, I was around in

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Speaker 1: the you know, when I was a kid in the nineties,

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Speaker 1: fat free was the thing, and I was always kind

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Speaker 1: of painted as the enemy. And what I really love

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Speaker 1: about holistic nutrition is it's not you know, food is

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Speaker 1: not going to make you fat. Food's going to get

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Speaker 1: you the body you want. It's gonna make your skin clear,

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Speaker 1: it's gonna make you perform better. And that was kind

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Speaker 1: of a new idea to me, and I loved that idea,

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Speaker 1: so I like devoured all these books. I ended up

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Speaker 1: loving nutrition and ended up going to the Integrated Nutrition

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Speaker 1: in New York and I stay there and now I

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Speaker 1: work with college students all over the United States. I

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Speaker 1: coach people over the world, which is really cool virtually.

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Speaker 1: So that's that's worked out well during all of this,

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Speaker 1: and I'm like, oh, great, we've been doing this, um,

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Speaker 1: And I just think it's so cool and so neat

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Speaker 1: because I will say I do not think one diet

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Speaker 1: works for every person. I really And that's what I

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Speaker 1: love about my job is each person is like this,

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Speaker 1: you little unique snowflake that we get to kind of

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Speaker 1: figure out what foods work best for you. So that's

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Speaker 1: just a little bit about me. Yeah, I find that.

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Speaker 1: I mean this is obviously I talked about this a

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Speaker 1: lot on Vivit's edge to you. I told really buy

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Speaker 1: into the holistic approach. I think our bodies are made

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Speaker 1: to function in ways that we're not even capable of

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Speaker 1: anymore because of the ship we put in our like

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Speaker 1: in our bodies. Um, but could you talk a little

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Speaker 1: bit about like the difference between a holistic approach and

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Speaker 1: just like a diet plan, because I think what you're

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Speaker 1: saying about the fat diets. You know, everyone gets this mentality.

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Speaker 1: Are a lot of people that I here talk um,

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Speaker 1: they want to lose weight fast, and so it's like

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Speaker 1: the quick fix of let's cut out the fats, like

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Speaker 1: you said. And like when people ask me how I eat,

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Speaker 1: I had a very high fat diet actually, but it's

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Speaker 1: healthy fats and that's what works for me. Um. So

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Speaker 1: what's the difference, the main difference that you would say

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Speaker 1: between the holistic approach and then just like putting someone

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Speaker 1: on a diet plan. Yeah, I mean you'll guys, here

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Speaker 1: it here it now. This is how I believe. I

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Speaker 1: don't think diets work. I think diets are crap. You know.

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Speaker 1: It's it's really a lifestyle. And like when you say diets,

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Speaker 1: do you mean like the restricting kind of diets that

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Speaker 1: kind of thing. Because here's here's the mentality I think

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Speaker 1: about a diet. It's it's going it's like, oh my god,

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Speaker 1: I'm going on vacation two weeks, I'm going to go

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Speaker 1: on a diet. And what people do is it's for

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Speaker 1: a certain period of time it's very restrictive or you know,

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Speaker 1: it's just not attainable. And what I like about you know,

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Speaker 1: it really should be thought of as a lifestyle, like

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Speaker 1: this is how I live, and it's not that restrict

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Speaker 1: binge kind of culture where it's you know, it's this

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Speaker 1: is permanent, And I like to say that in a

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Speaker 1: fun way. It doesn't mean you can't have a drink

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Speaker 1: a glass of wine or you can't have a cookie

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Speaker 1: like that doesn't mean anything like that. But to me,

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Speaker 1: it means like, you know, eighty percent of the time

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Speaker 1: you eat healthy and you eat foods that work well

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Speaker 1: for your body, and twenty percent of the time, you

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Speaker 1: know you can be a little more lax with that,

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Speaker 1: and that to me seems more maintainable. But the difference

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Speaker 1: between a diet and a holistic approach is holistic looks

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Speaker 1: at everything, so it's like a mind, body, all of that.

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Speaker 1: And what that essentially means is I have some clients

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Speaker 1: that are so healthy, I mean, they eat k all

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Speaker 1: day and they're just you know, sitting there drinking water nothing,

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Speaker 1: but they're not getting the results they want. And then

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Speaker 1: questions like hey, what are your stress levels like or

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Speaker 1: how much sleep are you getting? You know, that plays

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Speaker 1: into health and wellness as well. And I think it's

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Speaker 1: so interesting because I know a lot of people are

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Speaker 1: they go hard, you know, they want to get these results.

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Speaker 1: But yeah, if you're not sleeping, if you're stress, those

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Speaker 1: things all you know, maybe you're putting chemicals on your

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Speaker 1: body with your products, you know, and so it could

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Speaker 1: be anything. And that's why I really like a holistic

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Speaker 1: approach because it really looks at the whole person. Was

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Speaker 1: there one thing you mentioned a bunch of research that

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Speaker 1: you did. Was there one thing specifically that really made

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Speaker 1: you switch to this kind of mentality or was it

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Speaker 1: just a progression over time? Yeah? I mean for me

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Speaker 1: personally growing up, especially in college, I definitely had binge

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Speaker 1: Like I was a binge eater. I did suffer from

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Speaker 1: you know a lot of women do neating disorder. Where

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Speaker 1: I was so scared and stressed around food. It was

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Speaker 1: this thing that I had, you know, had so much

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Speaker 1: power and control over me, and I always would eat

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Speaker 1: and feel guilty afterwards. And you know, until I changed

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Speaker 1: my the way that I eat, and now I love

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Speaker 1: food and I see food as medicine versus as the

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Speaker 1: enemy that to me was what really kind of excited

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Speaker 1: me and launched fand of this career. And um, it's just,

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Speaker 1: you know, it's so neat to to eat something and

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Speaker 1: not have that sense of guilt after I eat anymore

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Speaker 1: because everything, I'll tell you what, I gave up sugar

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Speaker 1: four years ago. But I make sweets and desserts all

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Speaker 1: the time, but now I feel great after I eat them.

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Speaker 1: I don't have any of those negative feelings associated with

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Speaker 1: those things. Well, I love that especially tat into your

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Speaker 1: eating disorder. I specifically, I haven't struggled with an eating disorder,

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Speaker 1: but I do not feel good when I eat certain foods,

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Speaker 1: like I've had to kind of gluten and dairy just

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Speaker 1: because exactly like what you said earlier, I was feeling

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Speaker 1: so tired. I just I don't I just knew I

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Speaker 1: was not functioning right. My skin was really bad, like

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Speaker 1: I was having major cystic acne um And turns out

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Speaker 1: it was like a gluten intolerance. But um, I've found

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Speaker 1: so much healing and health through changing my food plants.

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Speaker 1: And I get a lot of ship for my friends

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Speaker 1: when we go out to dinner because they're like, oh,

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Speaker 1: she can't eat that, she can't need that, and it's

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Speaker 1: not it's I have this mentality of like I can,

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Speaker 1: but like I know, I'm going to feel like ship

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Speaker 1: after so it just becomes not worth it. Have you

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Speaker 1: felt like that, like as your taste, but just have

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Speaker 1: your taste, but its naturally changed with how things make

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Speaker 1: you feel. Get out of my head, Kelly, You're so great.

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Speaker 1: Yes you're asking all the right things. Yes, absolutely, Like

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Speaker 1: you know, for me, my taste buds have absolutely changed.

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Speaker 1: And I think that's the one thing I tell people.

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Speaker 1: You know, when you change your diet and you start

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Speaker 1: to really understand what foods make your body, you know

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Speaker 1: how your body responds to them. Yeah, yeah, like you

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Speaker 1: just yeah, I can have a pizza pizza, but like you,

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Speaker 1: I can't have gluten. And I'm an Italian girl. Gluten

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Speaker 1: does not do well with me and dairy doesn't do

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Speaker 1: well with me. And it's like, yeah, I could eat

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Speaker 1: that pizza pizza, but I'm gonna be like curled up

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Speaker 1: on the floor, like banging my head against right. It

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Speaker 1: takes all the fun out of it. Done. Yeah, and

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Speaker 1: you know we're so lucky now because there are so

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Speaker 1: many you know, Look, I will tell you a lot

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Speaker 1: of the products that are coming out. You know, Yes,

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Speaker 1: they see that their health and wellness is big, so

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Speaker 1: they slap paleo or keto on it. They're like, look,

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Speaker 1: it's healthy, and they're not all a lot of them are,

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Speaker 1: but there are a lot of great replacements. And there's

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Speaker 1: a lot of resources like Pinterest or bloggers or Instagram

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Speaker 1: where you can find out how to make the foods

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Speaker 1: that you like, um, but you know that are made

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Speaker 1: with ingredients that work really well for your body. Yeah,

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Speaker 1: so let's do that. Let's talk a little bit about that.

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Speaker 1: I have a couple of maybe kind of rapid fire

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Speaker 1: questions for you. But what foods do you try and avoid? Oh?

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Speaker 1: I love that you guys gotta tend um. I like

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Speaker 1: to take foods that they're you brought this up moments ago,

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Speaker 1: but there's a lot of foods that are how would

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Speaker 1: you say, like you're not allergic to them, that you

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Speaker 1: have an intolerance and them. So the foods that most

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Speaker 1: people have intolerances to, like sugar, soy grains, dairy, those

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Speaker 1: are the foods I tend to avoid UM, as well

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Speaker 1: as anything that's a processed oil, so any kind of

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Speaker 1: vegetable oil, like canola oil or soybean oil. Um. I

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Speaker 1: avoid that and anything in packages for the most part. Okay,

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Speaker 1: so you just try to keep it mostly just real food.

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Speaker 1: It sounds like, oh yeah, nice and simple. It's so

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Speaker 1: interesting about the grains. That's something I've become aware of

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Speaker 1: the last couple of years of work with this company

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Speaker 1: set a lot. Do you know that company? I love friends,

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Speaker 1: but they've not I've never met them. Yeah, well I

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Speaker 1: have and they're awesome. Yeah, they're so amazing and they

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Speaker 1: do a big grain free um selection of tortillas, chips.

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Speaker 1: I mean, they've expanded to everything now. But I learned

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Speaker 1: so much from them because of the reason they created

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Speaker 1: the whole company was through one of the daughter's autoimmune diseases,

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Speaker 1: and that they kind of really started educating me on

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Speaker 1: the effects of inflammation and our bodies and then inflammation

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Speaker 1: being the main cause of most of the diseases we're seeing.

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Speaker 1: So are you eating a lot to lower inflammation? Is

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Speaker 1: that kind of one of the goals? Yeah? Absolutely, And god,

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Speaker 1: you you're a great Kelly. You don't need me, you

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Speaker 1: know what you're doing. Yeah, yes, because like I think

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Speaker 1: that's what I'm seeing a lot of a lot of

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Speaker 1: these foods that are in the American diet are very inflammatory,

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Speaker 1: like this processed oil is the soy, the sugar, all

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Speaker 1: of those things, the grains, um and so Yeah. For me,

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Speaker 1: I tried to keep to an anti inflammatory diet. And

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Speaker 1: you mentioned earlier, you know, healthy fats, and I will

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Speaker 1: tell you I I shouted from the rooftops like get

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Speaker 1: your all, get everyone needs to get a good um

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Speaker 1: olive oil, like good cooking oils, because it's so cool.

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Speaker 1: I was reading a study and they found that olive oil,

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Speaker 1: if you're getting the real deal stuff, which I could

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Speaker 1: talk about after, but you know, if you're getting pure

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Speaker 1: olive oil, the real stuff, cold press virgin um and

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Speaker 1: a nice dark glass bottle that is the same, has

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Speaker 1: the same anti inflammatory effects as taking ivyprofen so yes,

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Speaker 1: which I think is so cool. So it's yeah, so

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Speaker 1: I think it's really neat. Um. Yeah, we can all

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Speaker 1: kind of lean towards foods that are anti inflammaor that's

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Speaker 1: why the Mediterranean diet is so popular with a lot

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Speaker 1: of those foods. Those super foods in that diet are

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Speaker 1: very antime flambatory. That's so interesting. I listened to a

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Speaker 1: podcast forever ago. I cannot even remember the name of

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Speaker 1: the podcast, but it was with the author of this book,

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Speaker 1: The Plant Paradox, which oh it's Dr Gundry. Yes, and

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Speaker 1: he's fascinating. But he said he eats a leader of

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Speaker 1: olive oil a week. Yes, he does, because our body

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Speaker 1: needs that to function in the way that it's supposed to.

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Speaker 1: Is that why, hunter? He is an interest. Let me

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Speaker 1: tell you, Dr gunder I bet him in person, and

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Speaker 1: he looks great. Really do what works. He's an elderly gentleman,

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Speaker 1: looks great. But yeah, he believes that. You know, food

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Speaker 1: is just a vehicle to get olive oil into your body.

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Speaker 1: Yeah it is. And and a good way to tell

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Speaker 1: if you're olive oil is the real deal at home, guys,

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Speaker 1: is when you I would recommend taking a sip of

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Speaker 1: your olive oil. And real olive oil is very peppery

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Speaker 1: and spicy, So a good olive oil should kind of

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Speaker 1: make you cough a little bit if you take. Okay,

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Speaker 1: that's a good tip. Um, where do you indulge? You said,

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Speaker 1: let's talk a little bit about because you said you

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Speaker 1: cut sugar out four years ago. First of all, how

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Speaker 1: did you do that? Will power and yeah, yeah, because

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Speaker 1: you know I'm not gonna sugarcoat it for you. It is.

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Speaker 1: The first month is nasty. I did you go through withdraws?

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Speaker 1: Oh yeah, I mean they've done studies and they you know,

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Speaker 1: they gave raths the option of cocaine and sugar, and

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Speaker 1: the Rats show sugar, so you can tell incredibly addictive,

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Speaker 1: which is why people can't get rid of it. My god,

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Speaker 1: that just shook me. They pick sugar over it. Put sugar.

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Speaker 1: Oh my gosh. I know. That's fascinating because my boyfriend

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Speaker 1: and I always talk about um, the effects of sugar.

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Speaker 1: We see it in his kids. It's like immediate and

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Speaker 1: they literally we call him crackheads. Sometimes we're joking, but

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Speaker 1: it is insane, the effects, especially on a small body

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Speaker 1: that sugar has. So when you quit, you went through

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Speaker 1: the withdrawals, you just made it through. But what were

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Speaker 1: you mostly cutting out? Because I feel like I ingest

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Speaker 1: sugar unknowingly all the time. You are right, I mean

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Speaker 1: a lot of people. That's the first thing I tell

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Speaker 1: people to do. If you're somebody who's like I want

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Speaker 1: to quit sugar, the first thing I tell all my

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Speaker 1: clients to do is open your pantry and go through

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Speaker 1: everything you use every single day, check all your check

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Speaker 1: weird things you wouldn't even think, like pickles, or like sauces, dressing, dressing,

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Speaker 1: all of that studdressing, and it's you know, it's what

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Speaker 1: makes sugar a little tricky is because it has all

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Speaker 1: these different names. You know, they have like what sixty

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Speaker 1: one different names for sugar, so you know, you know,

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Speaker 1: a coconut sugar that still counts, you know, sugar sugar.

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Speaker 1: So I would really look through and see what you're

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Speaker 1: using on a daily basis and try to find Look,

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Speaker 1: now we're in an era like I'm sure you've heard

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Speaker 1: of because you know that's yeady, So I'm sure you've

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Speaker 1: heard of primal kitchen. I love Primal Kitchen. I love

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Speaker 1: Primal Kitchen, and they make great you know, dressings and sauces,

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Speaker 1: and they use better ingredients for that. So there's you know,

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Speaker 1: I use a catchup without any sugar. I mean, there's

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Speaker 1: great replacements available. So would really look into your pantry

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Speaker 1: and start there. So that's what I did, because then

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Speaker 1: at least I was getting rid of the sugar I

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Speaker 1: was consumed, like I didn't know what I was consuming

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Speaker 1: and then what you know, I'll tell you I white

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Speaker 1: knuckled through the sugar cravings. I eat a little bit

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Speaker 1: of fruit. It really depends. If you're somebody who has

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Speaker 1: candida and you really need to like starve your body

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Speaker 1: of sugar, then you can't have fruit, which is a

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Speaker 1: whole other bag of fun. But I've had to do that.

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Speaker 1: It's no fun, no fun at all. But you know,

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Speaker 1: you know what I think is really cool is, like

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Speaker 1: I said on you can go online bloggers. There are

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Speaker 1: so many great recipes that you can use using month

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Speaker 1: fruit to sweeten things, or actual fruit or dates, um.

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Speaker 1: And so what I did is like I have dessert

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Speaker 1: like anybody else, but I you know, I make muffins

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Speaker 1: and I'll sweeten them with little banana or a date

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Speaker 1: or a little monk fruit. And you know, I think

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Speaker 1: part of it is sometimes like especially when you're having

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Speaker 1: that craving, once you have that little bite of whatever

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Speaker 1: that is, you're fine, you know what I mean, And

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Speaker 1: then you don't have the guilt afterwards. So definitely don't

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Speaker 1: be afraid you can have dessert if you're trying to

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Speaker 1: get rid of sugar, just you know, find some substitutes

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Speaker 1: of you know, things that don't look I've never had

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Speaker 1: a client be like Alex, I can't you know, I've

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Speaker 1: binged on ten apples, But I've definitely had a client

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Speaker 1: call music. I ate a bunch of cookies, And there's

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Speaker 1: a reason the apple has fiber and fills you up

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Speaker 1: and makes you feel satisfied, So you can totally do it.

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Speaker 1: It's so fascinating. Um with the sugar stuff, because I

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Speaker 1: have always said I don't really have a sweet tooth,

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Speaker 1: you know, like I never really thought that that was

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Speaker 1: something that I would have to think about because dessert

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Speaker 1: is not my thing. Then I'll find out that like

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Speaker 1: corn chips, like corn turns into sugar in your body.

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Speaker 1: So like that's like I'm addicted to chips and that's

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Speaker 1: like and that's why I love st a. But I

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Speaker 1: can also send it and eat. Yeah, I can also

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Speaker 1: sit and eat, you know, a whole bag in a setting.

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Speaker 1: And so I had to really like think about, like

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Speaker 1: this is where it goes back to real food. Nothing

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Speaker 1: in a bag. Those are the kind of things that

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Speaker 1: are that actually feed our body most of the time. Yeah, totally.

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Speaker 1: And the other thing I always tell people too, is like,

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Speaker 1: notice the behavior back to that holistic approach. You know,

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Speaker 1: when you're if you're somebody who's bingeing on sugar, what

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Speaker 1: is it coming near your period? If you're a woman,

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Speaker 1: is it coming when you're when you're angry or sad

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Speaker 1: or stressed out? You know, in our American culture, we're

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Speaker 1: taught from our very young age when you're a kid,

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Speaker 1: it's like, oh, we celebrate or or deal with our

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Speaker 1: emotions with food, like it's your birthday, cake, you got

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Speaker 1: broken up with, have a pant pint of ice cream.

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Speaker 1: You know, we we we're still soothing with food. So

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Speaker 1: you know, if that's something that's going on, definitely look

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Speaker 1: at that. Yeah, I think that's great. What are your

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Speaker 1: thoughts on caffeine? Oh, that's an interesting question. I mean

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Speaker 1: as my coffee every year. Um, well, you know, I

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Speaker 1: think it really depends upon the person. You know, some

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Speaker 1: we all metabolize caffeine differently. So I have some clients

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Speaker 1: that have a cup of coffee and they're shaky and

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Speaker 1: they feel nauseous. Then caffeine is not your friend. And

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Speaker 1: you can you know, find you know, maybe a gentle

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Speaker 1: more of caffeine in the sense of like a tea

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Speaker 1: or or you just don't do well with caffeine at all.

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Speaker 1: And then I have some clients that can have a

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Speaker 1: cup or two, but I think we get into trouble

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Speaker 1: when I have people drinking three four five cups of

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Speaker 1: coffee a day or tea day. It's too much. It's

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Speaker 1: just it's just too much for the body. So, you know,

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Speaker 1: I always tell people, if you're going to have a

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Speaker 1: cup of coffee, just make sure that coffee, you know,

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Speaker 1: you have a nice, big full glass of water before

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Speaker 1: the coffee and after the coffee. Oh, that's a good

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Speaker 1: one to stay hydrated. Yeah, and then do as I

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Speaker 1: always tell people, do a caffeine cut off. So one

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Speaker 1: of my big things, and I think this is really cool.

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Speaker 1: Besides what you eat is sleep is everything, and sleep

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Speaker 1: is the most important thing. It really has everything to

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Speaker 1: do with their health. And you know, I highly recommend

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Speaker 1: that everybody do a caffeine cut off round like twelve o'clock,

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Speaker 1: one o'clock, because they did a Yeah, they did a

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Speaker 1: study and they found that people that we're having coffee

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Speaker 1: after those times, we're just we're getting like I think

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Speaker 1: it was like an hour less asleep at night, or

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Speaker 1: they're not getting into ren sleep, so it is affecting us. Um,

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Speaker 1: like that that actually makes so much sense to me.

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Speaker 1: I've done these things where I'll try to quit coffee,

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Speaker 1: and like I just have finally gotten honest with myself

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Speaker 1: and I'm like, hey, you're not gonna quit coffee, so

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Speaker 1: just stop. Um, But I do try to regulate sometimes.

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Speaker 1: I'm in a terrible spiral with it right now. It

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Speaker 1: is funny because I also complain a lot about having

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Speaker 1: high anxiety or having sleep issues, and you don't even

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Speaker 1: think about, oh, this coffee, this caffeine, like that has

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Speaker 1: a major effect on my anxiety. And um, you always

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Speaker 1: think of it as like a mental and emotional thing,

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Speaker 1: but foods can affect that stuff too. Yeah, so I think, yeah,

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Speaker 1: I would do a cut off, but I will say, like,

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Speaker 1: let's say you go to Italy, right or Europe. You know, sometimes,

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Speaker 1: especially if you have digestive issues, a cup of coffee

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Speaker 1: with your lunch, you know, like I definitely wouldn't do

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Speaker 1: pass lunch can aid in your digestion because it's a

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Speaker 1: cidic and our stomachs require in a ciitic environment. So

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Speaker 1: you can have your coffee with your lunch. That's what

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Speaker 1: you want to do. I love the cut off idea.

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Speaker 1: I think that's great because that that to me also

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Speaker 1: does that feel like deprivation or that I'm gonna go

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Speaker 1: into like oh my god, to have a caffeine headache,

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Speaker 1: you know, like you can kind of slowly when dwindle

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Speaker 1: it down. Um okay, So this is going to be

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Speaker 1: like the big question from all of my listeners. What

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Speaker 1: about alcohol? Okay, yeah, tears, great question. Okay, So I

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Speaker 1: um okay. So I think alcohol and moderation is okay.

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Speaker 1: You know, I have some people, you know, especially now

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Speaker 1: with quarantine and everything like that, people are having to

425
00:20:29,320 --> 00:20:32,600
Speaker 1: drink every night with their dinner. I recommend that there's

426
00:20:32,640 --> 00:20:35,879
Speaker 1: a fantastic documentary out that everybody should watch if you

427
00:20:35,920 --> 00:20:38,960
Speaker 1: have Netflix, and it's called The Truth about Alcohol, and

428
00:20:39,240 --> 00:20:42,240
Speaker 1: they do all these it's really fun, you know because

429
00:20:42,320 --> 00:20:45,000
Speaker 1: normally think about documentary it's like boring and it's a bummer,

430
00:20:45,040 --> 00:20:47,440
Speaker 1: Like this is just a fun guy doing a bunch

431
00:20:47,480 --> 00:20:50,720
Speaker 1: of fun experiments with alcohol, and and I think it's

432
00:20:50,760 --> 00:20:53,919
Speaker 1: really neat. So you know, one of the things I

433
00:20:53,960 --> 00:20:56,400
Speaker 1: will say is, you know, alcohol is one of those

434
00:20:56,440 --> 00:20:59,160
Speaker 1: things that you know, it does cause inflammation, and that's

435
00:20:59,200 --> 00:21:02,840
Speaker 1: why we have to do it small amounts. And also

436
00:21:03,160 --> 00:21:06,760
Speaker 1: I would, um, you know there's a stigma where it's like, oh,

437
00:21:06,800 --> 00:21:10,239
Speaker 1: like wine, it has polyphenols, it's good for you. And

438
00:21:10,280 --> 00:21:12,480
Speaker 1: it's true it does have polyphenols, but you could have

439
00:21:12,520 --> 00:21:15,159
Speaker 1: a couple of blueberries or raspberry and that would just

440
00:21:15,200 --> 00:21:18,119
Speaker 1: blow it out of the water. You know. We're really

441
00:21:18,160 --> 00:21:21,800
Speaker 1: just trying to find reasons to drink. Yeah, totally. And

442
00:21:21,800 --> 00:21:24,080
Speaker 1: and even still like the way they process wine now

443
00:21:24,160 --> 00:21:26,760
Speaker 1: because you know we're not rotaining the crops as much

444
00:21:26,800 --> 00:21:29,360
Speaker 1: and you know, our customer expects a certain taste. They

445
00:21:29,400 --> 00:21:31,480
Speaker 1: are adding I have heard that they've been adding like

446
00:21:31,560 --> 00:21:35,000
Speaker 1: grape juice too, wines to make them sweeter and more,

447
00:21:35,080 --> 00:21:40,040
Speaker 1: you know, have sugar, sugar. Yeah, So I always tell

448
00:21:40,040 --> 00:21:43,440
Speaker 1: people if you're going to drink something, you know, um,

449
00:21:43,480 --> 00:21:46,239
Speaker 1: I like to stick with the clear alcohols, you know,

450
00:21:46,320 --> 00:21:48,160
Speaker 1: and you know, I just I just try to get

451
00:21:48,160 --> 00:21:50,800
Speaker 1: people away from the sugar. So, you know, if you

452
00:21:50,840 --> 00:21:53,960
Speaker 1: like a vodka or gin or tequila, you know, take

453
00:21:54,320 --> 00:21:57,160
Speaker 1: take some herbs and and throw them in a shaker,

454
00:21:57,359 --> 00:22:00,840
Speaker 1: like fresh mint, rosemary. You could do some citrus like

455
00:22:01,320 --> 00:22:05,920
Speaker 1: use that to your alcohol instead of you know, cranberry

456
00:22:06,000 --> 00:22:09,080
Speaker 1: juice or all those juices and mixes. Just infuse it

457
00:22:09,080 --> 00:22:12,760
Speaker 1: with fruit as you would water. Yeah, and and and

458
00:22:12,760 --> 00:22:15,520
Speaker 1: and use that. And I would definitely not do more

459
00:22:15,560 --> 00:22:20,000
Speaker 1: than two nights a week honestly. Wow. Okay, yeah, I know,

460
00:22:20,440 --> 00:22:26,080
Speaker 1: making over here over here. Yeah, that's like especially, like

461
00:22:26,119 --> 00:22:30,040
Speaker 1: you said in Quarantine, everyone's been like, is it happy

462
00:22:30,119 --> 00:22:33,400
Speaker 1: hour yet? Oh? My dad? I'm like, Dad, it's three o'clock.

463
00:22:33,480 --> 00:22:37,880
Speaker 1: He's like, what is this year anyway? You know, like,

464
00:22:38,040 --> 00:22:42,200
Speaker 1: is there is there a limit anymore? Nobody even knows? Well.

465
00:22:42,280 --> 00:22:45,160
Speaker 1: You have a book called From Beer Bonds to Broccoli, which,

466
00:22:45,200 --> 00:22:47,920
Speaker 1: first of all, I love that title. Um, it's a

467
00:22:48,160 --> 00:22:52,000
Speaker 1: college students secret weapon to avoiding the freshman fifteen. So

468
00:22:52,040 --> 00:22:54,560
Speaker 1: what made you want to write about the freshman fifteen?

469
00:22:54,640 --> 00:22:58,200
Speaker 1: Just your own experience? Yeah? You know what's so interesting.

470
00:22:58,200 --> 00:23:00,960
Speaker 1: When I was going through nutrition school, I kept thinking like, man,

471
00:23:01,119 --> 00:23:02,800
Speaker 1: I would have loved this in college. This is so

472
00:23:02,880 --> 00:23:05,960
Speaker 1: interesting because you know, in college, it's like this time

473
00:23:06,000 --> 00:23:09,040
Speaker 1: of your life when you're really coming into your own. So,

474
00:23:09,320 --> 00:23:11,000
Speaker 1: you know, so the first time you're away from home,

475
00:23:11,200 --> 00:23:13,120
Speaker 1: you're not being fed by your parents, and you're making

476
00:23:13,160 --> 00:23:15,960
Speaker 1: your own choices about your lifestyle and your food. And

477
00:23:16,000 --> 00:23:18,960
Speaker 1: I think it's a really big choice because those habits

478
00:23:18,960 --> 00:23:21,360
Speaker 1: that a lot of us create while you're in college.

479
00:23:21,640 --> 00:23:23,440
Speaker 1: You know, then you go and you get a job,

480
00:23:23,480 --> 00:23:25,560
Speaker 1: and a lot of my friends are working nine to five,

481
00:23:25,680 --> 00:23:28,239
Speaker 1: so they go in they have these bad habits for

482
00:23:28,240 --> 00:23:30,439
Speaker 1: four years, and now they've taken those habits and now

483
00:23:30,480 --> 00:23:32,040
Speaker 1: they're busy. They don't have a lot of money and

484
00:23:32,080 --> 00:23:34,800
Speaker 1: they're working all the time. And then you're not fixing

485
00:23:34,840 --> 00:23:37,159
Speaker 1: those habits until you're in your thirties and forties, when

486
00:23:37,200 --> 00:23:40,520
Speaker 1: all these issues start popping up, right, and when it's

487
00:23:40,560 --> 00:23:44,399
Speaker 1: a lot harder to lose weight if that's your goal too,

488
00:23:44,440 --> 00:23:50,360
Speaker 1: I mean, as we it just gets so much harder. Amen. Yeah, Well,

489
00:23:50,400 --> 00:23:53,320
Speaker 1: so so you have a book about the freshman fifteen?

490
00:23:53,560 --> 00:23:56,320
Speaker 1: Is there? Have you heard people saying this stuff about

491
00:23:56,320 --> 00:24:01,119
Speaker 1: a quarantine fifteen? Like people are like getting the quarantine fifty? Um?

492
00:24:01,160 --> 00:24:03,960
Speaker 1: Do you have any tips for us? I know life

493
00:24:04,080 --> 00:24:08,560
Speaker 1: seemingly is getting a little more normalized, but I'm not

494
00:24:08,560 --> 00:24:10,840
Speaker 1: sure it's going to stay that way. So if we

495
00:24:10,920 --> 00:24:13,320
Speaker 1: do have to go back into isolation, what would your

496
00:24:13,320 --> 00:24:16,400
Speaker 1: tips be for people at home? Yes? Okay, I love

497
00:24:16,440 --> 00:24:19,359
Speaker 1: this tip. So one tip that I tell everybody is

498
00:24:19,720 --> 00:24:22,080
Speaker 1: make meal times, like because a lot of us, you know,

499
00:24:22,119 --> 00:24:24,120
Speaker 1: we're at home, we're in the same area all day,

500
00:24:24,160 --> 00:24:26,199
Speaker 1: and so what ended up happening is is you know

501
00:24:26,680 --> 00:24:28,760
Speaker 1: you you great. So it's like I'll just have a

502
00:24:28,760 --> 00:24:31,160
Speaker 1: handful of popcorn and then I passed the cabinet again

503
00:24:31,200 --> 00:24:34,280
Speaker 1: and then I'll just have you know, um, a bunch

504
00:24:34,280 --> 00:24:36,280
Speaker 1: of crackers. You know, So I think, no, no, no,

505
00:24:36,560 --> 00:24:39,520
Speaker 1: like enough snack, no snacking really and just like create

506
00:24:39,600 --> 00:24:41,879
Speaker 1: like okay, at eight am, I have breakfast and no,

507
00:24:42,000 --> 00:24:46,080
Speaker 1: and I have lunch. So set meal times to eliminate snacking.

508
00:24:46,320 --> 00:24:48,159
Speaker 1: And then what I do tell people is when you

509
00:24:48,200 --> 00:24:51,560
Speaker 1: do go grocery shopping, that is the time that when

510
00:24:51,600 --> 00:24:53,400
Speaker 1: you come back. I always like to tell people if

511
00:24:53,400 --> 00:24:55,760
Speaker 1: you can really make time to prep everything. So if

512
00:24:55,760 --> 00:24:57,400
Speaker 1: you go to the store and you buy some carrots,

513
00:24:57,600 --> 00:24:59,680
Speaker 1: I tell my clients, wash those carrots, put them in

514
00:24:59,680 --> 00:25:01,400
Speaker 1: a little as jar with some water, and have them

515
00:25:01,440 --> 00:25:03,840
Speaker 1: out ready to go on the fridge. Because a lot

516
00:25:03,840 --> 00:25:06,119
Speaker 1: of times when you're opening things up, it's like I

517
00:25:06,160 --> 00:25:08,840
Speaker 1: could make a salad for lunch, but the salads not clean,

518
00:25:09,320 --> 00:25:11,520
Speaker 1: which go in the back. But look, there's you know

519
00:25:11,560 --> 00:25:14,240
Speaker 1: some rich crackers on the counter. I'll have that sad easy.

520
00:25:14,400 --> 00:25:17,440
Speaker 1: So having things ready to go, I always tell people

521
00:25:17,520 --> 00:25:20,760
Speaker 1: get some clear jars too, so you can see everything. Um,

522
00:25:20,800 --> 00:25:23,240
Speaker 1: and that will make you make better choices around food.

523
00:25:23,600 --> 00:25:26,000
Speaker 1: So what kind of things do you keep docked in

524
00:25:26,040 --> 00:25:29,880
Speaker 1: your refrigerator like at all times? What are your go toose? Yeah,

525
00:25:30,000 --> 00:25:32,399
Speaker 1: I mean lots of like fresh cut vegetables, so like

526
00:25:32,880 --> 00:25:36,359
Speaker 1: I have like celery carrots, I have my salad washing

527
00:25:36,400 --> 00:25:39,560
Speaker 1: ready to go. Um. I love berries, so those are

528
00:25:39,600 --> 00:25:42,760
Speaker 1: lower sugars, those are lower lycemic than other fruits. So

529
00:25:42,800 --> 00:25:44,960
Speaker 1: that's why I just love berries. And they're just patched

530
00:25:45,000 --> 00:25:48,760
Speaker 1: with antioxidants, so strawberries, blueberries, all of that. I do

531
00:25:48,880 --> 00:25:51,360
Speaker 1: tell people keep in mind you know where you are,

532
00:25:51,480 --> 00:25:54,160
Speaker 1: so you know I'm in California, so you know what's

533
00:25:54,200 --> 00:25:56,320
Speaker 1: local and seasonal, Like I don't want to be eating

534
00:25:56,320 --> 00:25:58,240
Speaker 1: coconuts this fall, you know what I mean. So it's

535
00:25:58,280 --> 00:26:01,840
Speaker 1: like those foods to work in accordance to, like you know,

536
00:26:01,960 --> 00:26:05,200
Speaker 1: the season. So what seasonal? So yeah, like right now

537
00:26:05,240 --> 00:26:09,119
Speaker 1: in california's like degrees every day, so I've been eating

538
00:26:09,240 --> 00:26:12,320
Speaker 1: you know, cooler foods like that. Um. And then you

539
00:26:12,359 --> 00:26:13,920
Speaker 1: know one thing that I do keep in my fridge

540
00:26:13,960 --> 00:26:16,240
Speaker 1: ready to go. That really excites me to drink more

541
00:26:16,240 --> 00:26:18,240
Speaker 1: water is that I bought a picture and I fill

542
00:26:18,280 --> 00:26:20,560
Speaker 1: it with water and I fuse it with different fruits.

543
00:26:21,200 --> 00:26:24,560
Speaker 1: I've been everything this summer. Wasn't it freaking great? It's

544
00:26:24,600 --> 00:26:26,919
Speaker 1: like my new hobby that I love to try to

545
00:26:26,960 --> 00:26:29,720
Speaker 1: find the best combinations or you're yeah, you're right, Like

546
00:26:29,720 --> 00:26:33,960
Speaker 1: it makes water way more exciting. Absolutely, what Kelly, what

547
00:26:34,000 --> 00:26:37,160
Speaker 1: are you doing? What's what's the newest thing? The last one?

548
00:26:37,200 --> 00:26:40,520
Speaker 1: I think I just did cucumber lemon. I think I

549
00:26:40,600 --> 00:26:42,920
Speaker 1: put mint in there. It was pretty good. It was

550
00:26:42,960 --> 00:26:45,879
Speaker 1: just very refreshing. You know I've done I've done so

551
00:26:45,920 --> 00:26:48,600
Speaker 1: many different mixes though, and honestly, you can find tons

552
00:26:48,600 --> 00:26:51,600
Speaker 1: of recipes online as well of just the different combinations,

553
00:26:51,760 --> 00:26:54,520
Speaker 1: and I need Actually, you've inspired me. I'll probably make

554
00:26:54,560 --> 00:26:58,720
Speaker 1: a new one today. Yeah, I mean, honestly, that's the

555
00:26:58,720 --> 00:27:00,560
Speaker 1: one thing I'm hearing from a lot of people because

556
00:27:00,560 --> 00:27:02,439
Speaker 1: we're home. You know a lot of us used to

557
00:27:02,440 --> 00:27:04,199
Speaker 1: just carry our water balls with us, you know, when

558
00:27:04,200 --> 00:27:05,719
Speaker 1: you're out about and you just sip on it. But

559
00:27:05,760 --> 00:27:07,480
Speaker 1: now that I'm home, I just kind of forget and

560
00:27:07,480 --> 00:27:09,639
Speaker 1: so if you have a nice, juicy picture with some

561
00:27:09,720 --> 00:27:12,399
Speaker 1: great ingradients, you're like, oh, that's kind of fun. Although

562
00:27:12,400 --> 00:27:14,280
Speaker 1: I will say my dad tries to add block it

563
00:27:14,400 --> 00:27:16,760
Speaker 1: to the waters. I mean you said that though that

564
00:27:16,880 --> 00:27:19,800
Speaker 1: was your tip. That was your tip. You know, usually

565
00:27:20,520 --> 00:27:27,560
Speaker 1: not all the time. Well, the website is Alexandra Catalano.

566
00:27:27,720 --> 00:27:30,040
Speaker 1: Is that how you say Catalano? Yeah? Let you go

567
00:27:30,080 --> 00:27:33,720
Speaker 1: cet the Llano Lana dot com and you can find

568
00:27:33,760 --> 00:27:36,280
Speaker 1: the eat Cute blog on that. I know for me,

569
00:27:36,680 --> 00:27:39,400
Speaker 1: when I first started really learning about food and like

570
00:27:39,760 --> 00:27:41,800
Speaker 1: all of the different ways that food affects our body,

571
00:27:41,800 --> 00:27:45,480
Speaker 1: it's extremely overwhelming. So I always say to people just

572
00:27:45,520 --> 00:27:47,080
Speaker 1: take it a day at a time, learn one thing

573
00:27:47,119 --> 00:27:49,520
Speaker 1: at a time, Like it's a constant thing that you're

574
00:27:49,560 --> 00:27:53,800
Speaker 1: continuously learning new information. And this blog is great because

575
00:27:53,840 --> 00:27:56,600
Speaker 1: you break down you have different recipes, you break down

576
00:27:56,600 --> 00:28:00,520
Speaker 1: different supplements. There was like a travel guide for snacks,

577
00:28:00,600 --> 00:28:02,560
Speaker 1: so like there's it takes out a lot of the

578
00:28:02,640 --> 00:28:04,399
Speaker 1: overthinking that I think a lot of us feel like

579
00:28:04,440 --> 00:28:08,160
Speaker 1: we have to do around eating. Um, what are something? Yeah,

580
00:28:08,160 --> 00:28:09,560
Speaker 1: what are some of your favorite things that you talk

581
00:28:09,600 --> 00:28:12,720
Speaker 1: about on the blog? Oh gosh, I mean for me,

582
00:28:12,880 --> 00:28:16,760
Speaker 1: I just love travel, especially like I just because my

583
00:28:16,920 --> 00:28:18,760
Speaker 1: one of my feelings is I love to travel, but

584
00:28:18,840 --> 00:28:20,640
Speaker 1: I'm you know, I eat a certain way like you,

585
00:28:20,760 --> 00:28:23,800
Speaker 1: and so I most of the travel blogs that I read,

586
00:28:23,800 --> 00:28:25,280
Speaker 1: I feel like, I'm like, oh, I can't go there,

587
00:28:25,320 --> 00:28:26,920
Speaker 1: I can't eat that, I can't order that. I want

588
00:28:26,920 --> 00:28:28,320
Speaker 1: to you know, I want to stay somewhere that has

589
00:28:28,359 --> 00:28:31,359
Speaker 1: a gym. So I really try to write about, you know,

590
00:28:31,400 --> 00:28:33,600
Speaker 1: ways to be healthy while you are traveling, because I

591
00:28:33,640 --> 00:28:35,360
Speaker 1: feel like that's when a lot of us kind of

592
00:28:35,840 --> 00:28:37,400
Speaker 1: you know, go off the rails a little bit, which

593
00:28:37,440 --> 00:28:39,160
Speaker 1: is fine if you want to do that, but I

594
00:28:39,600 --> 00:28:42,600
Speaker 1: my body wall. He's like, no, yeah, you just end

595
00:28:42,640 --> 00:28:46,360
Speaker 1: up feeling terrible. Yeah, I hear you on that. Um, Alex,

596
00:28:46,400 --> 00:28:49,400
Speaker 1: Where else can people find you? Yeah? You can find

597
00:28:49,440 --> 00:28:52,920
Speaker 1: on my website or on Instagram? And that is it.

598
00:28:53,640 --> 00:28:56,560
Speaker 1: Are you at eat cute on Instagram? Right? I am

599
00:28:56,640 --> 00:29:00,960
Speaker 1: where did this name come from? Eat cute? Well? Um,

600
00:29:01,000 --> 00:29:06,560
Speaker 1: I am four ft eleven and everyone every time you

601
00:29:06,640 --> 00:29:09,160
Speaker 1: seen me, they're like, well not you. But I'm saying

602
00:29:09,200 --> 00:29:11,160
Speaker 1: other people like they've seen me in person and they'd

603
00:29:11,160 --> 00:29:14,880
Speaker 1: be like, oh man, you and I was like, you

604
00:29:14,880 --> 00:29:19,320
Speaker 1: know what it so you're gonna teach us how to

605
00:29:19,360 --> 00:29:21,960
Speaker 1: eat cute. Yeah, I will be the cutest eight year

606
00:29:21,960 --> 00:29:25,240
Speaker 1: old you've ever seen that. I love that. Will you

607
00:29:25,240 --> 00:29:28,640
Speaker 1: guys go check out eat Cute. It's alex Catalano dot

608
00:29:28,640 --> 00:29:31,200
Speaker 1: com or Alexandra Catalana dot com and I'm gonna put

609
00:29:31,240 --> 00:29:35,000
Speaker 1: all of this information in the description of this podcast. Alex,

610
00:29:35,040 --> 00:29:36,520
Speaker 1: thank you so much for these tips. I feel like

611
00:29:36,520 --> 00:29:38,880
Speaker 1: these are super helpful and easy ways for people to

612
00:29:38,960 --> 00:29:42,840
Speaker 1: get started on eating healthy. Yeah. No, thank you so

613
00:29:42,920 --> 00:29:44,920
Speaker 1: much for having me. You're great. You know so much.

614
00:29:44,920 --> 00:29:47,520
Speaker 1: I'm not You're great. Well, I'm not the expert, so

615
00:29:47,560 --> 00:29:49,920
Speaker 1: it's nice to I just I like this stuff a lot.

616
00:29:49,920 --> 00:29:51,680
Speaker 1: But I love I'm going to use so many of

617
00:29:51,680 --> 00:29:54,400
Speaker 1: like your recipes. I love getting tips from people and

618
00:29:54,480 --> 00:29:56,080
Speaker 1: learning new ways to switch it up because I get

619
00:29:56,120 --> 00:29:58,280
Speaker 1: stuck in such a rut, you know. Yeah, you know

620
00:29:58,440 --> 00:30:01,240
Speaker 1: that's fantastic. I love that. Awesome. Well, thanks so much

621
00:30:01,240 --> 00:30:05,000
Speaker 1: for being here, and thank you guys for listening. Mmm

622
00:30:06,040 --> 00:30:06,400
Speaker 1: mhm