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Upgrade Your Diet: Simple Steps for Healthier Eating in 2026... · Revealing Wholeness with Dr.Troy

• 0:00
  Speaker 1: This is a disruptor's podcast.
• 0:02
  Speaker 2: Hey there, did you know that this podcast has a
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  Speaker 2: more details. Now let's get back to the episode.
• 0:22
  Speaker 1: Welcome to Revealing Wholeness podcast dedicated to revealing the profound
• 0:26
  Speaker 1: connections between body, mind, and spirit, where we believe that
• 0:30
  Speaker 1: true wellness arises from addressing the root causes of our
• 0:33
  Speaker 1: health challenges, not just masking the symptoms. Here we dive
• 0:36
  Speaker 1: deep into how holistic approaches such as advanced chiropractic care,
• 0:40
  Speaker 1: personalized nutrition, and natural healing practices can transform your life.
• 0:44
  Speaker 1: Now Here is doctor Troy.
• 0:55
  Speaker 3: Hello and welcome. I'm doctor Troy. I get questions about
• 0:58
  Speaker 3: diet and frequently and what I would love to discuss
• 1:03
  Speaker 3: today is where do I go from where I am now?
• 1:07
  Speaker 3: How do I get to a healthy diet? Is there
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  Speaker 3: an easy way? Is there difficult way? Is there something
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  Speaker 3: I should do first? And this particular year coming up,
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  Speaker 3: because this is the end of twenty twenty five and
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  Speaker 3: with this new year coming up, many many resolutions will
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  Speaker 3: be made, and I tend to shy away from new
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  Speaker 3: Year's resolutions. I would rather make a new Year's habit
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  Speaker 3: that would be a better use of my time. Can
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  Speaker 3: I incorporate a new habit now? That's not far from
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  Speaker 3: trying to do a healthy diet? Where do we begin?
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  Speaker 3: And you might get all kinds of people that might
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  Speaker 3: say things like, hey, drink more water, that's where you
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  Speaker 3: should start, or hey, go organic, you know what you
• 1:52
  Speaker 3: should eat like your blood type, Hey you should eat keto,
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  Speaker 3: all these different things were people talk about all this stuff,
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  Speaker 3: And while those are probably all okay things to do,
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  Speaker 3: it can sometimes be a bit more difficult. So what
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  Speaker 3: I prefer is that you would look at the food
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  Speaker 3: that you're already eating and decide, you know what, how
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  Speaker 3: do I upgrade what I'm doing right now? This is
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  Speaker 3: the beginning point. And so, as the title of this
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  Speaker 3: particular podcast suggests, if we look at something like I
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  Speaker 3: love tacos or bean burritos or enchiladas, but definitely carne
• 2:31
  Speaker 3: asada tacos. So if I'm going to eat a taco,
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  Speaker 3: let's say that I do lots of tacos. You might
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  Speaker 3: have macaroni and cheese. You might do pizza, I don't know.
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  Speaker 3: But if we're going to take something like those, the
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  Speaker 3: first thing we're going to look at is where and
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  Speaker 3: how can I upgrade that. So the more processed a
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  Speaker 3: food is, meaning the more it's cooked, the more crap
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  Speaker 3: that's added to it, the worse it probably is for us.
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  Speaker 3: The more raw, the more holistic, the more the state
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  Speaker 3: that it was grown in, the better. So let's review
• 3:04
  Speaker 3: a taco. Because taco has a corn tortilla or flour tortilla,
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  Speaker 3: it usually has some type of meat in it, whether
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  Speaker 3: it's chicken or beef. You know, could be pork, I suppose,
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  Speaker 3: could be something more exotic like tongue, but pretty much
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  Speaker 3: still going to come from an animal. And it's good
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  Speaker 3: to have things like lettuce, onions, tomatoes, guacamole, salsa, you know,
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  Speaker 3: the good stuff. And so as we look into a taco,
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  Speaker 3: let's start with the outer. So, if I'm going to
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  Speaker 3: choose a tortilla, do I want a tortilla that has
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  Speaker 3: loads of additives in it? Or do I want a
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  Speaker 3: tortilla that is more holistic like corn. Now I've never
• 3:44
  Speaker 3: made corn tortillas. I kind of wish I would, or
• 3:49
  Speaker 3: at least somebody taught me. I can remember making tomalies
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  Speaker 3: as an assembly line with my family when I was
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  Speaker 3: very young, and playing with all my cousins in Phoenix.
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  Speaker 3: And now I'm like, I don't know how to make
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  Speaker 3: it tmali, But at one point I was involved in
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  Speaker 3: some of that. I can remember my grandma plucking feathers
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  Speaker 3: off of a chicken in her you know, catch it.
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  Speaker 3: I'm thinking, it really smells in here. That's what I remember.
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  Speaker 3: And so as we look at a taco, we say, okay, well,
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  Speaker 3: I've got a fairly whole corn tortilla. It's not genetically modified,
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  Speaker 3: it's as organic as I can get it. It has
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  Speaker 3: as little glycassa it or round up on it as possible.
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  Speaker 3: Or maybe you're going with a flower tortilla, and so
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  Speaker 3: you're getting as fresh a grain as you can or
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  Speaker 3: at least as little garbage in your flower tortilla as possible.
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  Speaker 3: Maybe you're going with a cassava, whatever you wish. That
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  Speaker 3: would always be an upgrade. Now, the low carb tortillas,
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  Speaker 3: especially the ones that are flour I noticed, have synthetic
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  Speaker 3: sugars in them, what we would call chlorinated sugars, like
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  Speaker 3: splenda or aspartame or sucralose. So I'm cautious on those
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  Speaker 3: particular chemicals, but each to their own. So let's say
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  Speaker 3: we've at least upgraded our tortilla shell the highest that
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  Speaker 3: we can. Now, what oil are you going to fry
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  Speaker 3: that said tortilla in? Maybe you're gonna use it just
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  Speaker 3: soft and not do anything with it. Okay, fine, But
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  Speaker 3: let's say that you're going to fry it. Maybe it's
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  Speaker 3: a frozen tortilla that has very few ingredients and so
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  Speaker 3: they have to stay frozen. Great, but now we're gonna
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  Speaker 3: unfreeze it and we're gonna cook it. All right, Can
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  Speaker 3: you use a really good oil? Can we do something
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  Speaker 3: that's not canola, not sesame, not something that could be
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  Speaker 3: in a clear bottle that's rancid, And so maybe we
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  Speaker 3: find ourselves some really good olive oil straight from the grower.
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  Speaker 3: Okay fine. I prefer that it'd be something like sesame,
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  Speaker 3: and that it's raw, not toasted, because I don't want
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  Speaker 3: the oil, you know, hampered. Would it be better to
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  Speaker 3: use lard, Well, likely, yes, because saturated fat handles heat
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  Speaker 3: way better those sesame oil is amongst the most stable
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  Speaker 3: of oils and is resistant to become rancid or rancidification.
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  Speaker 3: So okay, so we've now upgraded our oil, and we've
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  Speaker 3: now fried this tortilla shell, and we still have something
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  Speaker 3: that is massively edible and still very yummy. Great, now
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  Speaker 3: we get to the meat, so we put meat in it. Well,
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  Speaker 3: what shall our meat be? Whatever meat it is you
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  Speaker 3: want that animal to eat, how it was always supposed
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  Speaker 3: to eat. So if we look at cows, cows a
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  Speaker 3: thousand years ago did not get grains unless they happen
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  Speaker 3: to wander into a grain field. But they mostly ate grass,
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  Speaker 3: and that means that they produce Omega three fats in
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  Speaker 3: their fat, and they produce extra vitamins and nutrients and
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  Speaker 3: get good minerals into their tissues that we then get
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  Speaker 3: from the meat. So now becomes a much more holistic
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  Speaker 3: type of meat that we can put in our taco.
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  Speaker 3: And now let's say that you add some taco seasoning. Well,
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  Speaker 3: where did you get said taco seasoning? Do you even
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  Speaker 3: know what's in the taco seasoning?
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  Speaker 2: Oh?
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  Speaker 3: I never thought about that. Okay, could we reproduce your
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  Speaker 3: taco seasoning and add some chili powder or some cumen
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  Speaker 3: or some garlic salt to it, and is it acceptable
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  Speaker 3: to you? These are just ideas. You have to do
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  Speaker 3: what's right for you in your particular dish that you're creating.
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  Speaker 3: I'm just talking about the intricacies of a taco. And
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  Speaker 3: so let's say, then we've got our meat now, and
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  Speaker 3: it's good grass fed beef. It's we used seasonings that
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  Speaker 3: are what we know to be in there, and now
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  Speaker 3: we're going to put cheese on it. Well, where did
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  Speaker 3: your cheese come from? What did the cow eat that
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  Speaker 3: grew the milk that you made cheese from? And you're
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  Speaker 3: thinking this is too much work. That's why I want
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  Speaker 3: to say, hey, if you just go get raw cheese, great,
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  Speaker 3: you now know that it's pretty good. But maybe you're like,
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  Speaker 3: you know what, I'm just gonna stick with my tilamuk
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  Speaker 3: and that's it. I'm just going to go for that. Great,
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  Speaker 3: don't choose to upgrade there. Make it simple for you.
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  Speaker 3: But if you're like, hey, I'm gonna go for grass
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  Speaker 3: fed beef, all right, awesome. You to go for a
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  Speaker 3: better oil for your tortillas, Yeah, I think I'm gonna
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  Speaker 3: do that. Hey, it's too difficult to find good tortillas.
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  Speaker 3: So I'm just gonna hold on the tartillas that I'm
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  Speaker 3: doing now and just keep doing them, but I'm gonna
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  Speaker 3: try to upgrade other things. Great, that'd be wonderful. So
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  Speaker 3: now that you've got your your beef, your cheese, You've
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  Speaker 3: put the cheese on the warm meat, and it's it's
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  Speaker 3: melting beautifully. It looks gorgeous. And now you add some lettuce. Great,
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  Speaker 3: where's your lettuce coming from? Are you getting it directly
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  Speaker 3: from a grower? There are farms everywhere. No, that's too
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  Speaker 3: much work. I'm just going to the grocery store. Great,
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  Speaker 3: go to the grocery store, get your lettuce on occasion
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  Speaker 3: if you can find a market where it's like, hey,
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  Speaker 3: this is like organically grown, local lettuce, Oh my gosh, fabulous.
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  Speaker 3: And then we got tomatoes. Okay, can we do hothouse tomatoes?
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  Speaker 3: Can we do organic tomatoes? You know, you just you
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  Speaker 3: just go from one thing to another as you upgrade
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  Speaker 3: each portion that you can and see if it makes
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  Speaker 3: sense to you. If you ever grow tomato yourself and
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  Speaker 3: eat them vine ripened, you'll never want to go back
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  Speaker 3: to the store and get those because they are tasteless.
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  Speaker 3: And so then you realize. Okay, now I understand what
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  Speaker 3: good produce is like and what not good produce is like.
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  Speaker 3: So those of you that are listening to this in
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  Speaker 3: warmer climates where you can get things like avocados, because
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  Speaker 3: you can actually grow an avocado tree. You can actually
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  Speaker 3: grow a lime tree, man, kudos to you. You can
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  Speaker 3: probably grow tomatoes too, And you might as well make
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  Speaker 3: your yard benefit you and start growing some food in
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  Speaker 3: it and not use harmful chemicals on your ground. Just
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  Speaker 3: an idea. Now, where are my onions coming from? I
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  Speaker 3: don't know where are they? Walla wall of sweets? I
• 9:38
  Speaker 3: have no idea. You're getting yellow, you're getting white, you're
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  Speaker 3: getting purple. Hey, onions are great, high vitamin see. Yeah,
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  Speaker 3: but they tend to tear my stomach up. Okay, we
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  Speaker 3: got to work on your digestion. You can't do onions yet.
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  Speaker 3: But now, are you gonna make your own salce? So
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  Speaker 3: you're gonna get salsa from somewhere? How many ingredients does
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  Speaker 3: the salsa have if you're gonna buy it? Are you
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  Speaker 3: gonna make guacamola? You go to buy it? Well, if
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  Speaker 3: you're gonna buy it, they're probably gonna put a lot
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  Speaker 3: of chemicals in there, so that doesn't turn brown because
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  Speaker 3: avocados don't last very long once you peel them. So
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  Speaker 3: you're like, okay, well and then I'll just slice avocados
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  Speaker 3: up on my taco. Wonderful, you know. So these are
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  Speaker 3: the kinds of ideas as you go through this process
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  Speaker 3: of what am I gonna do? So let's say you're
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  Speaker 3: doing mac and cheese. Can you do at least to
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  Speaker 3: an organic elbow pasta? Can you go to a low
• 10:24
  Speaker 3: carb they do actually have them, No, they taste awful. Okay,
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  Speaker 3: we don't want to sacrifice taste because we like what
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  Speaker 3: we like, so we're gonna go with regular pasta. Okay,
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  Speaker 3: So what kind of cheesy mix can you make? Can
• 10:36
  Speaker 3: you get like actual cheese and do that differently? Can
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  Speaker 3: you add spices to the cheese so it's the macaroni
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  Speaker 3: that you love? All these things are possible. Now again,
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  Speaker 3: does this take a little bit of work? It does.
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  Speaker 3: So if you're like, I'm not willing to work that hard, awesome,
• 10:52
  Speaker 3: then begin to try to find a restaurant that is
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  Speaker 3: willing to work that hard for you. You might. I mean,
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  Speaker 3: if you're gonna want to upgrade, then you do it
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  Speaker 3: the way you want to do it. Hey, I'll go
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  Speaker 3: to an organic restaurant. They're out there, now, Hey, I'll
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  Speaker 3: go somewhere and ask them and quiz them about their
• 11:05
  Speaker 3: mac and cheese if it's just out of a box,
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  Speaker 3: because I could do that myself for crying out loud.
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  Speaker 3: So you're just trying to figure out where where is
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  Speaker 3: my stuff coming from? And can I do better? We'll
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  Speaker 3: sometimes buy a cauliflower crust pizza from a store and
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  Speaker 3: then we're going to add a ton of our own
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  Speaker 3: ingredients to it and put our own good cheese on
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  Speaker 3: top of it. Could we buy a cauliflower crust, just
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  Speaker 3: the crust and make entirely our own pizza adding good
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  Speaker 3: things to it?
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  Speaker 2: We could.
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  Speaker 3: We're just not willing to go there an upgrade that much,
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  Speaker 3: but we're willing to add our own natural pepperoni and
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  Speaker 3: our own vegetables, mushrooms, onions, and top it with our
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  Speaker 3: own raw cheese and then you know, put sprinkle whatever
• 11:54
  Speaker 3: the hot pepper kind of flakes are, and balsamic vinegar
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  Speaker 3: and parmesan cheese and today. So it just depends on
• 12:03
  Speaker 3: what you're willing to do. Am I willing to make
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  Speaker 3: my own caesar dressing, which would be way better than
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  Speaker 3: store bought organic. Not yet, but I might. When I
• 12:13
  Speaker 3: buy a salad ready to go and it's an organic caesar,
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  Speaker 3: I'm just going to use it. Am I okay?
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  Speaker 2: With that?
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  Speaker 3: We could all like say, oh my gosh, doctor Mounthson,
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  Speaker 3: what a hea than you are, and we could we
• 12:23
  Speaker 3: could point fingers, But you know what, I really don't care.
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  Speaker 3: I'm willing to upgrade where I'm willing to upgrade, and
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  Speaker 3: that's like any of us. So begin that process of
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  Speaker 3: how how do I want to eat healthier in twenty
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  Speaker 3: twenty six and what am I willing to upgrade? What
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  Speaker 3: simple changes am I willing to do? Now, if you've
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  Speaker 3: got lots of health challenges, you might be forced to
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  Speaker 3: make those upgrades, but you probably already understand what foods
• 12:46
  Speaker 3: make you unhappier, make your body unhappy, and so you'll
• 12:50
  Speaker 3: want to do things much more rapidly the average than
• 12:52
  Speaker 3: the average person.
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  Speaker 2: I tell my.
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  Speaker 3: Clients frequently that when I went off of carbs, it
• 12:57
  Speaker 3: took me about two years to get completely off of them.
• 13:00
  Speaker 3: Now six months I was pretty close, but I realized
• 13:03
  Speaker 3: trying to go back to carbs and eat them. My
• 13:05
  Speaker 3: body just felt crappy and I was tired. I'm like,
• 13:07
  Speaker 3: I just can't do this anymore. So I had to
• 13:10
  Speaker 3: keep proving to myself that carbs were really the issue,
• 13:12
  Speaker 3: and that was why I was so fatigued and unhappy
• 13:15
  Speaker 3: and my gut was unhappy. And as I eliminated those,
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  Speaker 3: I felt better and better and better, and I just
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  Speaker 3: won't go back. So as you do this, don't beat
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  Speaker 3: yourself up for going back and eating things that you
• 13:25
  Speaker 3: used to eat and they tear you up again. It's
• 13:27
  Speaker 3: just good knowledge for you to say, yep, this is
• 13:29
  Speaker 3: why I eat better. And part of this comes on
• 13:32
  Speaker 3: the tails of this holiday season or this Christmas in
• 13:35
  Speaker 3: New Year's where I just said, you know what, this year,
• 13:37
  Speaker 3: I'm just going to eat stuff. I'm just going to
• 13:39
  Speaker 3: blend in and just do things like everybody else. And
• 13:42
  Speaker 3: I realize I'm exhausted, I don't feel good, my gut's
• 13:45
  Speaker 3: a mess, and I don't like how I feel. Ah, yes,
• 13:47
  Speaker 3: that's right, that's why I don't do these things. And
• 13:50
  Speaker 3: so the average person that does these things every day,
• 13:52
  Speaker 3: their body is just like, okay, I'll just take it
• 13:55
  Speaker 3: because it isn't going to change anyways. But when my
• 13:58
  Speaker 3: body's had the upper ortunity to experience a decent meal
• 14:03
  Speaker 3: over and over and over, and I throw something at
• 14:05
  Speaker 3: it that it's like, are you kidding? Really, you're going
• 14:08
  Speaker 3: to do this to me? I don't think, so you
• 14:10
  Speaker 3: can have it back, And so my body tells me
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  Speaker 3: pretty quickly and know uncertain circumstances, that I don't like
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  Speaker 3: what you're doing and please stop. So if I keep
• 14:19
  Speaker 3: doing crappy things, it'll eventually just say, Okay, I guess
• 14:21
  Speaker 3: this is my existence now and I'm just going to
• 14:23
  Speaker 3: keep going. It will do that. So when you begin
• 14:26
  Speaker 3: these changes, just know that when you try to go back,
• 14:28
  Speaker 3: you're like, why does my body react to these things now?
• 14:31
  Speaker 3: Because it knows better, and that's a good thing. I
• 14:35
  Speaker 3: hope this was helpful on beginning your journey this next year.
• 14:38
  Speaker 3: Rather than making all these resolutions, commit to saying, you
• 14:42
  Speaker 3: know what, I'm just going to see where I can
• 14:44
  Speaker 3: upgrade and what's easy for me for now. And as
• 14:47
  Speaker 3: I get used to those things, I'll pick another thing
• 14:49
  Speaker 3: to upgrade, and then another, and then another and three
• 14:52
  Speaker 3: or four or five six months, two years, five years
• 14:54
  Speaker 3: down the road, you're like, wow, I totally different than
• 14:57
  Speaker 3: I used to. Awesome. That's well done, and it should
• 15:01
  Speaker 3: have been fairly effortless. So make this journey your own,
• 15:05
  Speaker 3: because it is. Don't do what I do. I'm not
• 15:08
  Speaker 3: going to do what somebody who is really strict does yet.
• 15:12
  Speaker 3: But maybe that's where I'm going. I don't know, but
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  Speaker 3: I'm going to let it organically happen, and I'm going
• 15:17
  Speaker 3: to be listening to my body and I'm going to
• 15:19
  Speaker 3: be just doing the best I can to upgrade where
• 15:21
  Speaker 3: I can. What else could we ask anybody to do?
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  Speaker 3: So I hope that was helpful. Until next time, I'm
• 15:26
  Speaker 3: doctor Troy, and remember there is way more right with
• 15:30
  Speaker 3: you than there is wrong with you.
• 15:32
  Speaker 2: The information on this podcast from doctor Troy Munson is
• 15:37
  Speaker 2: meant to educate the listener on a variety of health issues.
• 15:41
  Speaker 3: It is not meant to diagnose or treat any conditions.