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#HURDLEMOMENT: An Expert On Smarter Nutrition In 2022 · Hurdle with Emily Abbate

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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
11:36
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
12:57
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
13:06
Speaker 1: can do for us. So again, worry less about what
13:11
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
13:29
Speaker 1: and enhancing your health or maybe you know, contributing to
13:33
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
14:31
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
14:56
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
15:03
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
15:11
Speaker 1: zero calorie, non digestible carbohydrate that has so many benefits
15:16
Speaker 1: including regulating digestion, lowering cholesterol, improving blood sugar levels, helping
15:23
Speaker 1: with gut health, which now is so popular. We're just
15:27
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
15:33
Speaker 1: per day. The best sources, I say are my three bees, berries, brand,
15:39
Speaker 1: and beans. Those are my three top sources of fiber
15:43
Speaker 1: with protein. We're seeing the benefits of more plant based diets,
15:47
Speaker 1: not just for ourself individually, but for the planet. And
15:50
Speaker 1: we know that, you know, there's a lot of things
15:53
Speaker 1: that we do have to worry about for our future,
15:55
Speaker 1: so plant based diets will help to do a lot
16:01
Speaker 1: of things. When you eat more plant proteins, again, you're
16:03
Speaker 1: getting more of that fiber. You could be getting more
16:05
Speaker 1: anti inflammatory antioxidants. You could still be getting a sufficient
16:09
Speaker 1: amount of iron and B vitamins and magnesium and potassium
16:13
Speaker 1: and zinc and all of the things that we need
16:15
Speaker 1: from protein food. So why not incorporate beans and lentils
16:19
Speaker 1: and quema and nuts and seeds and tofu soy products
16:23
Speaker 1: are fine and moderation as well. You just don't want
16:25
Speaker 1: to overdo it with the extra extra processed plant proteins.
16:30
Speaker 1: Like you know, as much as I love what they're
16:32
Speaker 1: trying to do with the beyond burger and the impossible burger,
16:37
Speaker 1: you know, the best source of plant protein is more
16:40
Speaker 1: of that simple tofu lentil, bean quin wa type of
16:45
Speaker 1: protein source. And then in respect to fats, look for
16:49
Speaker 1: the more anti inflammatory fats. A lot of times you'll
16:51
Speaker 1: hear eat more healthy fats. But I don't like labeling
16:55
Speaker 1: things too much as healthy. I think it's okay to
16:57
Speaker 1: say I want to be healthier, I want to eat healthier,
16:59
Speaker 1: But when you call individual foods healthy, it's like who's
17:02
Speaker 1: by whose standards? How are we measuring that? How do
17:05
Speaker 1: we know it's healthier for some people? It's not healthier.
17:07
Speaker 1: Everyone's going to be different. Some people beans really aggravate
17:12
Speaker 1: their inflammatory bal disease and they candy beans, it's not
17:14
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.
17:22
Speaker 1: So you know, in a dichotomous fashion versus like this
17:26
Speaker 1: is good, this is bad, this is healthy, this is unhealthy.
17:29
Speaker 1: So what I like to say is look for more
17:31
Speaker 1: of the anti inflammatory fats, the anti inflammatory fats. Look
17:35
Speaker 1: at what more they're doing for you, because for most people,
17:38
Speaker 1: there's certain times. For most people there's certain fats that
17:40
Speaker 1: are going to fight inflammation, and these are going to
17:42
Speaker 1: be more of the mono polyunsaturated fats and especially those
17:46
Speaker 1: omega three. So I'm all about omega three fatty acids.
17:50
Speaker 1: And the best source of that is in your fatty
17:52
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
17:59
Speaker 1: the maga three. So focusing again on what to add in.
18:02
Speaker 1: I know that was a very long winded answer, but
18:05
Speaker 1: it was the answer we were looking more today. I've
18:07
Speaker 1: never heard of the stash acronym before. This is the
18:10
Speaker 1: first for me. Yeah, welcome to the Stash club.
18:14
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,
18:23
Speaker 3: or demonizing or giving them these adjectives, right, it's rather
18:26
Speaker 3: what feels right for you and your body in that moment.
18:29
Speaker 3: And that's not to say that like something like I mean,
18:31
Speaker 3: let's think of a classic quote unquote unhealthy example, a
18:34
Speaker 3: chocolate chip cookie. If you're going to demonize chocolate chip cookies,
18:37
Speaker 3: then you're more likely to over indulge in something that
18:40
Speaker 3: you feel as though you're not supposed to have. But rather,
18:42
Speaker 3: if you have that better relationship with the chocolate chip cookie,
18:46
Speaker 3: then you're less likely to reach for one and be like,
18:48
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
18:52
Speaker 3: to have them, it makes you want them more. It's
18:55
Speaker 3: like psychology one oh one. We want what we can't have,
18:58
Speaker 3: always always. I totally agree with that. And the best
19:01
Speaker 3: diet is an all inclusive diet. You have to make
19:03
Speaker 3: room for the foods that you enjoy. And one way
19:06
Speaker 3: to do that because some people will say, well I
19:08
Speaker 3: just don't know how to incorporate cookies without overeating them.
19:11
Speaker 1: Where do I start? So I usually say, why don't
19:15
Speaker 1: you start with And there's a lot of reasons that
19:17
Speaker 1: can happen that you can feel out of control around it,
19:19
Speaker 1: one of them being your relationship with food. Maybe you're
19:21
Speaker 1: restricting it too much. Maybe you're telling yourself this is
19:24
Speaker 1: a horrible thing. You're a horrible person for eating this
19:27
Speaker 1: cookie right now. So there's a lot of reasons that
19:30
Speaker 1: can happen. But one thing that can help. Something you
19:32
Speaker 1: can do at home is combine what you want with
19:35
Speaker 1: something that you know is also nutritious. So don't just
19:37
Speaker 1: have the cookie. Have a couple cookies with maybe some
19:40
Speaker 1: apple slices and some almond butter on it. I love
19:43
Speaker 1: that now you have more volume. It helps to make
19:46
Speaker 1: you more full. You'll walk away being like that tasted
19:49
Speaker 1: really good. And I also feel more energized. And I
19:53
Speaker 1: also feel more full and satisfied. And again, because if
19:56
Speaker 1: you just eat cookies, you're going to need to eat
19:59
Speaker 1: more cookies. But if you have cookies with something now,
20:03
Speaker 1: you're sort of making it easier to eat the portion
20:07
Speaker 1: that you kind of intended to eat.
20:09
Speaker 3: Yeah, and you know, this kind of makes me think
20:11
Speaker 3: about this week I'm doing in just a week of
20:13
Speaker 3: the Sakara program, and it's been a long time since
20:15
Speaker 3: I've done it, and so much has changed since. I
20:17
Speaker 3: even had written Danielle on the show, which was like,
20:20
Speaker 3: I want to say, three or four years ago. But
20:22
Speaker 3: the foods are so delicious and what I realized in
20:24
Speaker 3: eating this, and granted, like it is certainly not something
20:27
Speaker 3: I think that is necessarily in my budget in the
20:29
Speaker 3: long term, but when I'm eating this, I realized that
20:32
Speaker 3: they do a lot of that. Right. It's like a
20:34
Speaker 3: lot of really healthy, whole food based meal options, and
20:37
Speaker 3: then they're pairing it and adding like simple things to
20:41
Speaker 3: make that again that more bulky of a meal, whether
20:44
Speaker 3: it's throwing in Clementine's or kiwis or a lot of
20:47
Speaker 3: greens with like black bean burgers. It's just like the
20:49
Speaker 3: volume of food that you're getting is a lot, and
20:52
Speaker 3: it's adding in a lot of like really great good
20:55
Speaker 3: for me ingredients that go along with the things that
20:58
Speaker 3: otherwise like I might think like, oh, I want two
21:00
Speaker 3: of these black bean burgers, or I want an extra
21:03
Speaker 3: one of these healthy muffins or these cinnamon rolls. But meanwhile,
21:06
Speaker 3: like I don't feel like I'm scratching the surface and
21:09
Speaker 3: like looking for more because they've added in all of
21:11
Speaker 3: these other really great foods to bring forth more volume
21:14
Speaker 3: that are good for me totally.
21:17
Speaker 1: And it's good almost just to give you inspiration even
21:20
Speaker 1: to do any type of meal delivery. Meal kit can
21:24
Speaker 1: make it easier to think of what to eat, because
21:26
Speaker 1: a lot of people will say that I just don't
21:28
Speaker 1: know what to eat. I'm running out of ideas. I've
21:30
Speaker 1: been cooking at home since the pandemic started, and I'm
21:33
Speaker 1: so bored, and so a lot of those companies make
21:36
Speaker 1: it really easy. They take out the thinking and the
21:38
Speaker 1: guess work and they just deliver it to your door.
21:42
Speaker 1: And you know who doesn't want that? Now, Obviously there's,
21:46
Speaker 1: like you said, it could be hard to keep up
21:47
Speaker 1: with that financially, but it's a good way to even
21:50
Speaker 1: jump start.
21:51
Speaker 2: Yeah.
21:51
Speaker 3: Yeah, And I mean Green Chef is a sponsor on
21:53
Speaker 3: the show, And what I love about Green Chef is
21:56
Speaker 3: that they deliver. I love cooking, first of all, which
21:58
Speaker 3: is something I realized that I miss when I do
22:00
Speaker 3: a week of something like a sakara. But the great
22:01
Speaker 3: thing about Green Chef is that they deliver the ingredients
22:04
Speaker 3: literally pre portioned, like you have to think about nothing.
22:08
Speaker 3: You don't have to think about what you want to eat,
22:09
Speaker 3: you don't have to think about slicing for the most part.
22:12
Speaker 3: Like you literally just assemble and bake or stir, fry
22:15
Speaker 3: or boil.
22:15
Speaker 2: You're good to go.
22:16
Speaker 3: And for me, if someone can make healthy eating that
22:19
Speaker 3: enjoyable and easy for me, then literally it's a no brainer.
22:22
Speaker 1: No brainer. And you do learn too. I say that
22:24
Speaker 1: to people who don't really know how to cook. Some
22:28
Speaker 1: people like I really don't have to make anything exciting
22:31
Speaker 1: things like that, Companies like that and services like that,
22:34
Speaker 1: they do teach you. It's it's also a learning experience.
22:37
Speaker 1: I've done it in the past, and I know I've
22:39
Speaker 1: learned new tricks in the kitchen from doing stuff like that.
22:42
Speaker 1: So that's another way to look at it as well,
22:44
Speaker 1: is that it's not like, oh, what's the point of
22:46
Speaker 1: doing something like this. I feel like we're really pushing
22:49
Speaker 1: this meal kit hard.
22:50
Speaker 2: But right now I do.
22:51
Speaker 1: But it was actually one of my tips because a
22:53
Speaker 1: lot of people will say I want to try to
22:55
Speaker 1: cook more at home, but I don't know where to start.
22:57
Speaker 1: And so aside from pulling up recipes in coming up
23:00
Speaker 1: with meal plans, to really get that off the ground.
23:03
Speaker 1: Sometimes it's easier to just have it all in front
23:06
Speaker 1: of you, have fear instructions, and then, like you said,
23:09
Speaker 1: sit back and I have to think so much. Maybe
23:11
Speaker 1: watch a show or something while you're cooking and make
23:13
Speaker 1: it relaxing, and it is very therapeutic. It's so therapeutic,
23:16
Speaker 1: and then you enjoy your like, look what I made
23:18
Speaker 1: for myself. You could be so proud that you took
23:21
Speaker 1: that step in self.
23:22
Speaker 3: Care, especially when it looks exactly like the picture you
23:25
Speaker 3: were like.
23:25
Speaker 1: Oh my gosh, that is just right. That's like an
23:29
Speaker 1: added if you can get it to look like mine.
23:31
Speaker 2: Never do.
23:32
Speaker 1: Mine are always just like this doesn't look right, but
23:34
Speaker 1: it tastes as long.
23:35
Speaker 2: As it tastes good. Yeah, as long as it tastes good. Okay.
23:38
Speaker 3: So we talked about the importance of the fats and
23:40
Speaker 3: the fiber, and also of course the ease of integrating
23:43
Speaker 3: something like a meal kit into your regular routine. What
23:45
Speaker 3: else do you have for us when it comes to
23:47
Speaker 3: integrating smart lifestyle and diet choices in the New year.
23:51
Speaker 1: Totally hydration, guys, We got it. We got to hydrate.
23:56
Speaker 1: Most people that I talked to just don't just don't,
23:59
Speaker 1: And I hear all kinds of reasons why some people forget.
24:02
Speaker 1: Some people just don't know how much to drink. Some
24:04
Speaker 1: people will say, I just don't want to have to
24:06
Speaker 1: get up from my desk and go to the bathroom.
24:08
Speaker 1: It's just annoying to have to do that. And I say, well,
24:10
Speaker 1: guess what, you're getting a little bit of a break.
24:12
Speaker 1: Your body is naturally detoxing. You don't have to spend
24:14
Speaker 1: a lot of money on a detox diet if you
24:16
Speaker 1: just drink more water. Your body is doing it on
24:18
Speaker 1: its own. That's all you need, and it's free. So
24:21
Speaker 1: I would say definitely being smarter about your water consumption
24:25
Speaker 1: to figure out how much you need an easy way
24:28
Speaker 1: to figure that out, and there'll be some variables here
24:31
Speaker 1: and ranges, but take your weight and pounds, divide that
24:34
Speaker 1: by two, and that's roughly how many ounces to aim
24:36
Speaker 1: for every day. Keeping in mind you'll get some of
24:39
Speaker 1: that through the food you eat and tea and even
24:41
Speaker 1: coffee has a little bit of water. Not that we
24:44
Speaker 1: should drink coffee to hydrate, but it does have a
24:46
Speaker 1: little bit of water in it. And that's do the
24:49
Speaker 1: BPA free water bottles we do want to be careful
24:52
Speaker 1: of plastic, not just for the environment, but also because
24:55
Speaker 1: they contain chemicals that can be harmful to our bodies.
24:57
Speaker 1: So try to go for the BPA free water bottle.
25:00
Speaker 1: They even have those smart talking about smart choices, they
25:02
Speaker 1: have those smart water bottles. Now, I believe that calculate
25:06
Speaker 1: how much you drank, and then you could also try
25:09
Speaker 1: logging it to keep track. Log it in an app.
25:11
Speaker 1: If you hate water, infuse it naturally. You could even
25:15
Speaker 1: add a little bit of juice to it if that
25:16
Speaker 1: helps the medicine go down. So hydration is literally nature's lubricant,
25:23
Speaker 1: so important for so many reasons, including skin health, digestion,
25:27
Speaker 1: nutrient absorption, metabolism function, pretty much you name it. Yeah,
25:32
Speaker 1: bodies are sixty percent water.
25:33
Speaker 3: I was I was working on an article for GQI
25:36
Speaker 3: the other day and an edit that my editor threw
25:39
Speaker 3: in there when I was writing about hydration, and the
25:42
Speaker 3: question was like, oh, you don't want to drink your water,
25:44
Speaker 3: like everybody always complains about not wanting to drink your water,
25:47
Speaker 3: And my editor added in just grow up and get
25:49
Speaker 3: over it.
25:50
Speaker 4: I was like, it is so true, right, because like
25:53
Speaker 4: I hear you, I often feel the exact same way.
25:55
Speaker 4: I think one of the best things that happened to
25:57
Speaker 4: me when I started incorporating AG one in my regular
26:00
Speaker 4: routine was that not only was I getting like all
26:02
Speaker 4: of these greens, but I was also finally starting my
26:05
Speaker 4: day off with an entire cup of water, which was
26:09
Speaker 4: something that I can't tell you like. It literally took
26:11
Speaker 4: me until I started taking my vitamins that way to
26:14
Speaker 4: actually make that a regular happen. I didn't think twice
26:16
Speaker 4: about having my cup of coffee in the morning, but
26:19
Speaker 4: getting that first class of water. I would go until
26:22
Speaker 4: like eleven or twelve o'clock and it wouldn't happen. So
26:24
Speaker 4: at least this way. Now, with all these vitamins and mynurals,
26:28
Speaker 4: I'm like, oh, let's start the day with like ten
26:30
Speaker 4: to twelve ounces of water. That sounds like a really
26:32
Speaker 4: great way to id wait it startings off.
26:34
Speaker 1: Yeah, and it is. It does set the tone. What
26:36
Speaker 1: you do in the morning does set the tone. So
26:37
Speaker 1: if you're not a breakfast person, at least be a
26:40
Speaker 1: water person first thing in the morning, because it really
26:42
Speaker 1: makes a difference, and just a mild dehydration can significantly
26:46
Speaker 1: affect our performance throughout the day, not just if you're
26:51
Speaker 1: doing exercise, but also thinking at a computer and emailing
26:54
Speaker 1: and any of that. Water is powermount.
26:58
Speaker 3: Can we talk a little bit about the idea of
27:00
Speaker 3: not being a breakfast person. I think that a lot
27:02
Speaker 3: of people think about breakfast in this way, that it's
27:05
Speaker 3: like a meal that you quote unquote don't need, and
27:08
Speaker 3: oftentimes it can be like one of the first things
27:10
Speaker 3: to go if they are like leaning into that unfortunate
27:13
Speaker 3: restrictive mindset. So for the new year, what advice would
27:16
Speaker 3: you offer to someone when it comes to their breakfast routine?
27:19
Speaker 1: Poor breakfast Right now, I just feel so bad for it.
27:21
Speaker 2: And it used to be.
27:22
Speaker 1: Breakfast is the most important meal of the day, and
27:24
Speaker 1: now I feel like everybody is jumping on the bandwagon
27:27
Speaker 1: of not wanting breakfast with the intermittent fasting craze, which
27:32
Speaker 1: you know basically tells you to only eat between twelve
27:34
Speaker 1: and eight o'clocks. So I see that being a big trend,
27:37
Speaker 1: and I just want to say, do you need to
27:38
Speaker 1: eat breakfast?
27:39
Speaker 3: No?
27:40
Speaker 1: Not everybody needs to do anything. It really depends on
27:42
Speaker 1: the person. So I'm not a breakfast pusher, but personally
27:46
Speaker 1: I know that if I don't eat breakfast, I do
27:48
Speaker 1: not perform as well, and I'm hungry all night long.
27:50
Speaker 1: Those are the days that I'm snacking all night or
27:53
Speaker 1: feeling like I need to snack and I'm not satisfied
27:56
Speaker 1: after dinner. So I would just say pay attention to
27:59
Speaker 1: it on your own and try to take note and
28:01
Speaker 1: make that observation if you feel better with breakfast. Some
28:05
Speaker 1: people will say when I eat breakfast, I'm hungry all
28:07
Speaker 1: day long. So everyone's going to be different. I am
28:10
Speaker 1: still more in the breakfast club. I think it's very
28:14
Speaker 1: important to set the tone for the day. It gives
28:16
Speaker 1: you an excuse to get in more fiber, more antioxidants
28:19
Speaker 1: in the morning, more vitamins and nutrients because food first
28:23
Speaker 1: supplements are great, but food first and supplements are meant
28:26
Speaker 1: to supplement your diet, not replace your diet. And then
28:29
Speaker 1: if you are not opposed to eating breakfast, but you're
28:32
Speaker 1: confused on what to eat or what I hear a
28:34
Speaker 1: lot of times is I just don't have the time
28:37
Speaker 1: to do it. It doesn't have to be anything fancy.
28:40
Speaker 1: You can just have a little bit of protein, a
28:42
Speaker 1: little bit of fiber, and a little bit of fat.
28:43
Speaker 1: Those are the three most important elements of a balanced meal, protein, fiber,
28:48
Speaker 1: and fat. So an egg with avocado, toast or almond butter,
28:52
Speaker 1: toast with a yogurt or yogurt with berries and chopped
28:56
Speaker 1: walnuts or chia seeds, or a smoothie where you can
29:00
Speaker 1: get in a vegetable, a fruit, a fat, a protein,
29:04
Speaker 1: and then a liquid or almond base. So those are
29:06
Speaker 1: all easy things you can do overnight oats with some
29:09
Speaker 1: cheap seeds in there, and then frozen blueberries that when
29:13
Speaker 1: they melt, they'll actually the juice will sweeten the cereal
29:17
Speaker 1: up and you don't even need to add that much
29:18
Speaker 1: sugar to it to sweeten it. So those are all
29:21
Speaker 1: really good examples of what a balanced breakfast looks like.
29:25
Speaker 1: Even a protein bar is okay if you need it,
29:27
Speaker 1: shouldn't depend on it all the time. But if it
29:30
Speaker 1: means you're getting more protein in your diet, you're getting
29:32
Speaker 1: more fiber in your diet, that's perfectly fine as well.
29:36
Speaker 1: And then, like I said, just pay attention to your body.
29:39
Speaker 1: You know, if you really say I had breakfast and
29:40
Speaker 1: it doesn't make a difference for me, and I'm not hungry,
29:43
Speaker 1: and the thought of it makes me want to vomit,
29:45
Speaker 1: then fine, then don't have the breakfast. But unless you
29:49
Speaker 1: can say that categorically, maybe give it a try, work
29:53
Speaker 1: on it, and over time it will become a permanent
29:57
Speaker 1: behavior change. It's just you have to keep doing it
30:00
Speaker 1: in order to make it stick.
30:01
Speaker 3: And just like with any other habit, right, it's like
30:03
Speaker 3: you just got to find what works for you. Like
30:05
Speaker 3: for a few months there, I had recently interviewed Shelanne
30:09
Speaker 3: Flanagan on the show, and I decided that I would
30:12
Speaker 3: keep making different superhero muffins from her new cookbook to
30:15
Speaker 3: keep around the apartment.
30:17
Speaker 2: For a while.
30:18
Speaker 3: That worked really well for me, but then I was
30:21
Speaker 3: starting to crave something else, so it's like switch it up.
30:23
Speaker 3: And I love your advice about really paying attention to
30:26
Speaker 3: how you feel when you put different foods into your
30:29
Speaker 3: body and like making a note of that, because in
30:32
Speaker 3: the day to day, when things are so busy and
30:34
Speaker 3: you're jumping from one ee I'm on your to do
30:35
Speaker 3: list to the next I'm on your to do list,
30:37
Speaker 3: sometimes we don't stop and take inventory about, like literally
30:40
Speaker 3: how we feel.
30:41
Speaker 2: So that piece of advice is super super valuable.
30:44
Speaker 1: I love that too. Checking in with yourself mindfulness and
30:47
Speaker 1: doing that also at meals. I even think that's a
30:49
Speaker 1: great challenge to make one meal a day a little
30:53
Speaker 1: bit more mindful, sit down at the table, check in
30:55
Speaker 1: with yourself. How often do you really do that when
30:58
Speaker 1: you're eating? How am I feeling? Am I really hungry
31:00
Speaker 1: right now? Do I need to keep eating this? Am
31:02
Speaker 1: I even enjoying this? Do I ever want to make
31:04
Speaker 1: this again? Do I ever want to eat this again
31:06
Speaker 1: in my life? Maybe you don't, So I think that
31:08
Speaker 1: in general, like that whole concept of checking in with
31:11
Speaker 1: yourself is so important because nutrition is not just about food.
31:16
Speaker 1: It's also about nourishing our bodies in all different ways,
31:19
Speaker 1: in all different aspects, and so mindfulness, taking that time
31:22
Speaker 1: for yourself, having that downtime, getting enough sleep, getting the
31:26
Speaker 1: exercise in, getting the water in. So there's a lot
31:29
Speaker 1: of different ways that you can nourish your body. It's
31:31
Speaker 1: not only limited to food and what you put in
31:35
Speaker 1: your body.
31:35
Speaker 3: That way, what we're talking about here as well can
31:37
Speaker 3: lead us into another really great tip for the new year,
31:41
Speaker 3: and that it's really helpful if you dedicate a specific.
31:44
Speaker 2: Time period to your meals.
31:46
Speaker 3: It's super easy for me to bring my lunch into
31:49
Speaker 3: this room, sit in the studio, do work and eat.
31:53
Speaker 3: But a really intentional goal that I have set for
31:57
Speaker 3: myself in the new year is to do a lot
31:59
Speaker 3: less of that and like take that ten twenty minutes,
32:03
Speaker 3: sit at the kitchen island, Like get out of the
32:05
Speaker 3: office and be really attentive to what I'm putting into
32:08
Speaker 3: my body. Yes, take a break.
32:10
Speaker 1: The meal multitasking is so real, and a lot of
32:15
Speaker 1: people I see doing that, And then I'll say, you know,
32:17
Speaker 1: I don't feel satisfied with what I'm eating, or I
32:19
Speaker 1: feel like I'm over eating, or I feel like after lunch,
32:21
Speaker 1: I'm looking for something else in the kitchen. Like twenty
32:23
Speaker 1: thirty minutes later, I eat something sweet, And it's okay
32:26
Speaker 1: to do that. It's okay to eat if you're still hungry.
32:28
Speaker 1: Sometimes what you pack for lunch, what you plan for lunch,
32:31
Speaker 1: wasn't enough. We can't always plan how hungry we're going
32:35
Speaker 1: to be. You have to let your body guide you.
32:38
Speaker 1: But if you're eating quickly and not paying attention to
32:42
Speaker 1: what you're eating in front of you, that could be
32:45
Speaker 1: why you're also not feeling satisfied. So mindful eating isn't
32:49
Speaker 1: necessarily a tactic to eat less, but it can definitely
32:54
Speaker 1: help you eat enough. It can definitely mindless eating can
32:58
Speaker 1: definitely lead to over eat.
33:00
Speaker 3: And then the last thing I really want to talk
33:02
Speaker 3: about here, well, two things. The first thing I want
33:05
Speaker 3: to talk about is alcohol because right now so many people,
33:08
Speaker 3: we're seeing it all over our Instagram feeds, all over, TikTok,
33:11
Speaker 3: all over everywhere. Dry January is everywhere, And for some
33:14
Speaker 3: people that's a really great tool, but for others it
33:16
Speaker 3: goes back into this idea of complete restriction. And when
33:19
Speaker 3: you completely restrict it, is that going to be good
33:21
Speaker 3: for us? So can we talk a little bit about
33:23
Speaker 3: maybe your best practice tips for having a healthier relationship
33:27
Speaker 3: with alcohol as we go forward in twenty twenty two?
33:29
Speaker 1: Totally? And I love that too because I'm always saying
33:31
Speaker 1: healthy relationship with food, healthy relationship with exercise, But yes,
33:34
Speaker 1: what about a healthy relationship with alcohol? And like anything else,
33:39
Speaker 1: when you try to overly restrict or forbid anything, I
33:44
Speaker 1: believe that's the number one reason and people struggle with
33:47
Speaker 1: this all or nothing mindset that I'm all in and
33:50
Speaker 1: then I'm all out, and it's just like this constant
33:53
Speaker 1: repeat cycle pattern that's just reinforced every time you try
33:58
Speaker 1: to be too restrictive in your life, and so you know,
34:02
Speaker 1: I'm not about the extremes, however, I'm all for the
34:06
Speaker 1: challenges and the goal, the excitement and the you know,
34:10
Speaker 1: if you think it'll help jumpstart maybe a more drier lifestyle,
34:16
Speaker 1: like it's not just a dry January, for example, but
34:19
Speaker 1: just cutting down an alcohol for the foreseeable future, then
34:23
Speaker 1: that's great. Then if that's what helps you, great, But
34:27
Speaker 1: it can't just be a month. You can't just say
34:28
Speaker 1: I'm going to cut out alcohol for a month and
34:31
Speaker 1: then we'll see what happens later, because usually what happens
34:34
Speaker 1: later is then you just go right back to it
34:36
Speaker 1: and then you want ten times more because you missed
34:38
Speaker 1: it so much. So why not just kind of take
34:41
Speaker 1: the approach of again that boring proverbial saying everything a moderation,
34:46
Speaker 1: But it's so true, everything a moderation. I'm not anti alcohol.
34:51
Speaker 1: What is considered healthy drinking is one drink a day
34:55
Speaker 1: for women and two drinks for men. They unfairly get
34:59
Speaker 1: more than women do because they have more of an
35:01
Speaker 1: enzyme that helps break down the alcohol. But that's like
35:03
Speaker 1: one small wine glass. One shot, which is one point
35:07
Speaker 1: five ounces of liquor or spirit's one twelve ounce beer.
35:10
Speaker 1: That's roughly one drink. But go for what you want.
35:14
Speaker 1: You know, it sounds kind of a little extreme, but
35:17
Speaker 1: pick your poison. You know, it's alcohol's alcohol, and it's not.
35:21
Speaker 1: I hear people go, oh, doesn't have a lot of
35:23
Speaker 1: sugar in it. Alcohol. No, alcohol is actually its own
35:26
Speaker 1: separate source of calories. It's not. It's actually more equivalent
35:30
Speaker 1: to a fat how it affects your body, like almost
35:32
Speaker 1: like drinking butter than it is to drinking sugar. But
35:35
Speaker 1: sugar does get in there from the mixers and the
35:39
Speaker 1: beverages that you pour it into. Or wine has a
35:42
Speaker 1: little a little bit, especially dry wines have very little
35:45
Speaker 1: bit sugar in there. Again, I would just say, no
35:48
Speaker 1: matter what you're drinking, pick something that you do enjoy.
35:52
Speaker 1: If you're a wine person, have a glass of wine.
35:53
Speaker 1: If you're a martini person, have a martini. Just know
35:56
Speaker 1: that most of the time a martini is really two
35:58
Speaker 1: drinks and one Sadly, sorry to burst your buggle, but
36:01
Speaker 1: that's the truth. And then hydrate. Make sure you alcohol
36:05
Speaker 1: is incredibly dehydrating. It's a depressant, and it is as
36:09
Speaker 1: appetite stimulant. There's a reason there's that tradition of having
36:11
Speaker 1: a glass of wine or a drink before dinner because
36:16
Speaker 1: it does stimulate our appetite, and so it's sort of
36:19
Speaker 1: prepping you to eat more at dinner, which isn't a
36:21
Speaker 1: bad thing. But for some people who are like, why
36:23
Speaker 1: don't I always eat so much? When I go out
36:25
Speaker 1: to a restaurant and feel sick the next day, it's like, well,
36:27
Speaker 1: maybe it's because of the bottle of wine you had
36:30
Speaker 1: with your side of dinner, you know. So I would
36:33
Speaker 1: just say to be aware of that hydrate and just
36:36
Speaker 1: know how that affects your body. If you say I'm good,
36:38
Speaker 1: I you know, enjoy your life. Enjoy your life. Alcohol
36:41
Speaker 1: drinking can be a part of that, but obviously if
36:43
Speaker 1: you feel like it's a problem, then you need to
36:45
Speaker 1: address it.
36:46
Speaker 3: Yeah. My girlfriend and I were talking yesterday about like
36:49
Speaker 3: the amount of alcohol that we generally consume, like just
36:52
Speaker 3: kind of like comparing notes, and I made a commitment
36:55
Speaker 3: to her and we were laughing about it that I'm
36:57
Speaker 3: just going to start buying more expensive wine so this way,
37:01
Speaker 3: when I have like my one glass of wine. I'm like,
37:05
Speaker 3: that was a great glass of wine, and I'm not
37:07
Speaker 3: going to pour another glass of wine until maybe.
37:09
Speaker 2: Tomality over the condee Because this bottle of wine costs
37:13
Speaker 2: me thirty dollars.
37:14
Speaker 1: That's good, yeah for me.
37:16
Speaker 2: I'm like, thirty dollars is a ritzy bottle of wine? Oh?
37:18
Speaker 1: Same, same, I'm like the ten to fifteen dollars type
37:21
Speaker 1: of girl, Like, really over fifteen dollars? No thanks, I'm
37:24
Speaker 1: going the other yet.
37:26
Speaker 2: I mean, just gotta find you, just got to find
37:28
Speaker 2: what works for you.
37:29
Speaker 3: And the same thing I feel like you're gonna say
37:31
Speaker 3: this when it comes to the last thing that I
37:32
Speaker 3: want to talk to you about, which is dessert.
37:34
Speaker 2: In twenty twenty two.
37:36
Speaker 3: I am known, And by known, I mean I know
37:39
Speaker 3: this about myself and just me because I live here
37:41
Speaker 3: on my own. But I am known to keep a
37:43
Speaker 3: pint of ice cream in my freezer.
37:45
Speaker 2: Talk to me like, can I have the ice cream
37:47
Speaker 2: every day? Should I not have the ice cream other day?
37:49
Speaker 3: Should I be thinking about alternatives to the ice cream
37:51
Speaker 3: when it comes to my dessert? What should I be
37:53
Speaker 3: doing when it comes to eating sweet? In twenty twenty.
37:56
Speaker 1: Two, totally, I'm all about give yourself permit. Permission is
38:01
Speaker 1: so important because what we were saying before, when you
38:03
Speaker 1: tell yourself something's off limits, when you tell yourself only
38:06
Speaker 1: have a little bit, only have a little square of chocolate,
38:09
Speaker 1: you're going to be thinking about not eating the other.
38:12
Speaker 1: I don't know how many spares of chocolate or a
38:14
Speaker 1: chocolate bar, but you're all you're going to be thinking
38:15
Speaker 1: about is just sticking to that little itty bitty portion,
38:18
Speaker 1: which most of the time is not enough. So instead,
38:22
Speaker 1: let yourself enjoy it, let yourself taste it, have the dessert,
38:27
Speaker 1: have the dessert at the end of the meal. I'm
38:29
Speaker 1: also that person that if I don't have something sweet
38:32
Speaker 1: at the end of the day, it's like it's I
38:34
Speaker 1: always say, it seals the meal deal for me. I
38:37
Speaker 1: need something a little sweet. I believe, I think it's
38:40
Speaker 1: important I get. Like I said, the healthiest diet is
38:44
Speaker 1: an all inclusive diet. It includes foods that you love.
38:47
Speaker 1: It includes foods that you enjoy, because if you don't
38:50
Speaker 1: include that, you're just gonna want it more and it
38:52
Speaker 1: can set you up for the all or nothing mindset
38:55
Speaker 1: feeling out of control around food. When you give yourself permission,
39:00
Speaker 1: often feel like, it's not as much of a problem.
39:03
Speaker 1: The more you control, the less you feel and control.
39:06
Speaker 1: So I say, allow yourself to have it. If you're
39:09
Speaker 1: end up eating more than again what you intended, or
39:12
Speaker 1: you feel like a large portion of your of your
39:16
Speaker 1: day to day is from less nutritious foods, higher added
39:20
Speaker 1: sugar foods, then we have to figure out why is
39:23
Speaker 1: that happening. Is it that you're not eating enough of
39:25
Speaker 1: the other foods? Is it maybe emotional stress related, which
39:31
Speaker 1: is a whole other topic in itself, but that's something
39:33
Speaker 1: that you can also take a look at. Some people
39:35
Speaker 1: eat at night because they just don't want to be
39:36
Speaker 1: alone with their own thoughts. They're just like, I don't
39:38
Speaker 1: want to deal with myself right now, And I get
39:40
Speaker 1: that the only thing we've all been there. It's like,
39:42
Speaker 1: I just don't want to deal with the thoughts in
39:43
Speaker 1: my head. I'd rather just eat a snack and like
39:45
Speaker 1: zone out in front of the couch. But you know,
39:48
Speaker 1: and that's okay time to time. But if that's your
39:50
Speaker 1: nightly ritual, then it's important to kind of dive a
39:54
Speaker 1: little deeper into that figure out what's going on there.
39:56
Speaker 3: Yeah, I love, love love us Highlighting the importance that
40:00
Speaker 3: our eating habits can certainly be paired with like emotional
40:03
Speaker 3: or what's whatever's going on on the mental side of things.
40:05
Speaker 3: So making sure if you do have specific patterns or
40:08
Speaker 3: habits that you endulge regularly and you feel kind of
40:11
Speaker 3: stuck in those, that you make an effort to speak
40:13
Speaker 3: to someone about it, whether it is a therapist or
40:15
Speaker 3: registered dietitian. Make note of your habits. Get really honest
40:18
Speaker 3: with yourself, because until you get honest with yourself about
40:21
Speaker 3: what's going on, then you won't be able to make
40:23
Speaker 3: any positive changes going forward.
40:25
Speaker 2: This was such a good conversation. I feel like I
40:27
Speaker 2: like learned so much.
40:29
Speaker 3: I feel like you and I have similar nutrition philosophies,
40:32
Speaker 3: and I really think that again, a lot of these tips,
40:35
Speaker 3: they're simple to implement, they're very realistic, and they are
40:39
Speaker 3: really helpful when it comes to us kind of regaining
40:41
Speaker 3: control and thinking about being nourishing for our bodies in
40:44
Speaker 3: the new year and beyond.
40:46
Speaker 1: Yes, love that it's music to my ears. And I agree,
40:49
Speaker 1: and I love, you know, hearing other people like minded
40:53
Speaker 1: to me. I even learned from you as well, and
40:55
Speaker 1: I just again want to reiterate, you know, you don't
40:59
Speaker 1: need to restart a new or restart any restrictive diet.
41:04
Speaker 1: How about just like a new perspective and just kind
41:06
Speaker 1: of looking at food a little differently and being smarter
41:10
Speaker 1: around food and what you put in your body, but
41:12
Speaker 1: also in a way that is healthy and will support
41:15
Speaker 1: you long term and is sustainable.
41:17
Speaker 3: Definitely, definitely, Lisa, talk to us about how the hurdlers
41:20
Speaker 3: can keep following along with you.
41:21
Speaker 2: How do they stay in the loop. Give me the details.
41:23
Speaker 1: Yes, absolutely so you can follow me on social at
41:27
Speaker 1: Lisa M. Nutrition. The name of my private practice is
41:31
Speaker 1: New York Nutrition Group. We offer virtual and in person visits.
41:35
Speaker 1: We also accept most major health insurance insurance plans because
41:39
Speaker 1: I believe nutrition should be accessible to everyone and not
41:44
Speaker 1: just this luxury service. And that's about it. And then
41:48
Speaker 1: my book is The Core three Healthy Eating Plan and
41:51
Speaker 1: it's available on most major retail sites like Amazon and
41:55
Speaker 1: Barnes and Noble and Simon and Schuster.
41:57
Speaker 3: Beautiful, I'm over at Emily a Body and at Hurdle
42:00
Speaker 3: Podcast Another Hurdle Conquered.
42:02
Speaker 2: Catch you guys next time.