Latest / Hurdle with Emily Abbate / In Focus: Making Smarter Eating Choices With Shana Spence, MS, RDN @thenutritiontea

Transcript

In Focus: Making Smarter Eating Choices With Shana Spence, MS, RDN @thenutritiontea · Hurdle with Emily Abbate

• 0:00
  Speaker 1: Eating should not be stressful, It should not bring on anxiety.
• 0:03
  Speaker 1: You should enjoy to eat, and there's still a way
• 0:07
  Speaker 1: to be healthy again, whatever that means for you while
• 0:11
  Speaker 1: also enjoying what you eat. We have chastebooks for a reason.
• 0:30
  Speaker 2: Hey everyone, Emily a body here bringing you the fifth
• 0:32
  Speaker 2: and final installment of this week's in Focus series from Hurdle,
• 0:39
  Speaker 2: a wellness focused podcast where I sit down with inspiring
• 0:42
  Speaker 2: individuals to talk about everything from their big wins to
• 0:45
  Speaker 2: how they've gotten through some of life's toughest moments. On
• 0:48
  Speaker 2: the show, you can expect vulnerability, motivation, and candid discussions
• 0:53
  Speaker 2: with everyone from top athletes to aspiring entrepreneurs on what
• 0:56
  Speaker 2: it really takes to follow your passions.
• 0:59
  Speaker 3: My mission is simple.
• 1:01
  Speaker 2: To inspire you to be your best self, move with intention,
• 1:04
  Speaker 2: and have some fun along the way. My mission, also
• 1:10
  Speaker 2: on a day to day basis, is to hold space
• 1:14
  Speaker 2: for this community. I understand that you don't come here
• 1:17
  Speaker 2: for any sort of political commentary and I'm not going
• 1:20
  Speaker 2: to bring that into the mix today, but I do
• 1:23
  Speaker 2: want to tell you that if you need someone to
• 1:25
  Speaker 2: talk to, if you need anything, I'm here for you.
• 1:28
  Speaker 2: I got you, so feel free to always reach out
• 1:30
  Speaker 2: to me over at Emily at hurdle dot us. Now
• 1:35
  Speaker 2: today I am chatting all about the goal of eating better,
• 1:41
  Speaker 2: of incorporating healthier eating habits into your regular routine, and
• 1:46
  Speaker 2: to do that, I am tapping in Shanna Spence. She's
• 1:50
  Speaker 2: a registered dietitian hailing from Brooklyn, known to her one
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  Speaker 2: hundred and thirty thousand plus Instagram followers as the nutrition
• 2:01
  Speaker 2: Tea I know, super cute.
• 2:03
  Speaker 3: We talk about a lot today. We cover a lot
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  Speaker 3: of ground.
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  Speaker 2: We talk about how we both don't believe in quote
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  Speaker 2: unquote dieting and how there is a place for every
• 2:12
  Speaker 2: type of food in your routine. We also chat about
• 2:16
  Speaker 2: best practices for better hydration and what it might look
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  Speaker 2: like to eat a quote unquote healthier meal.
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  Speaker 3: And we also talk about the perks of reaching for.
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  Speaker 2: Frozen foods, frozen fruits, frozen vegetables, canned fruits, canned vegetables,
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  Speaker 2: and what happens to the nutrients.
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  Speaker 3: There versus when you buy them fresh.
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  Speaker 2: Again, a lot of really great topics and discussion points here,
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  Speaker 2: So I'm really excited to finish off this week's series
• 2:43
  Speaker 2: with the help of Shauna. Before we get into it today,
• 2:46
  Speaker 2: of course, this would not be possible without the support
• 2:51
  Speaker 2: of my sponsor Whoop. As we think about the ways
• 2:54
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  Speaker 3: Head on over to woop dot com.
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  Speaker 2: That's Whoop dot com and use the code Hurdle at
• 4:20
  Speaker 2: checkout to save fifteen percent off today. Man, the last
• 4:24
  Speaker 2: two weeks of hurdling, it has been an adventure. It
• 4:27
  Speaker 2: definitely tested me of what I'm capable of, and it
• 4:31
  Speaker 2: was an amazing opportunity to just bring some really beautiful
• 4:35
  Speaker 2: conversations to a forever home here on the feed.
• 4:39
  Speaker 3: Thank you so much for sticking with me. Thank you
• 4:41
  Speaker 3: so much for tuning in.
• 4:43
  Speaker 2: I appreciate you so so much for being a part
• 4:47
  Speaker 2: of this community, and of course for leaving your feedback.
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• 4:52
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• 4:55
  Speaker 2: to rate and review the show. And also don't forget
• 4:58
  Speaker 2: to connect with Hurdle over on social media. It's at
• 5:01
  Speaker 2: Hurdle podcast and I'm over at Emily a body with that.
• 5:05
  Speaker 3: Let's get to hurdling.
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  Speaker 4: Today.
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  Speaker 5: I am sitting down with Shawna Spence.
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  Speaker 2: She's a registered dietitian a nutritionist based in New York,
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  Speaker 2: known to many of her social media followers as the
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  Speaker 2: nutrition Tea.
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  Speaker 5: Shawna. How you doing today?
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  Speaker 1: I'm doing well. Thank you for having me.
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  Speaker 5: Thank you for coming on. You and I are. We're
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  Speaker 5: sitting down to record this right after the holidays.
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  Speaker 2: I myself am certainly like reevaluating some of my nutrition
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  Speaker 2: choices and trying to get back on the bandwagon a
• 5:45
  Speaker 2: little bit myself. Can we start off just by talking
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  Speaker 2: about this feeling that so many people have right now? Like,
• 5:52
  Speaker 2: what do you talk to your followers, your clients about
• 5:56
  Speaker 2: how to navigate this.
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  Speaker 5: Feeling?
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  Speaker 1: Yeah? Yeah, I mean it's definitely a feeling for sure, Right,
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  Speaker 1: It's like a very valid feeling too. I think the
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  Speaker 1: holidays in general just we think of a lot of
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  Speaker 1: abundance as far as food, probably gifts, you know, no
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  Speaker 1: matter what you celebrate or if you celebrate, right, those
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  Speaker 1: are the thoughts that most people have, and so we've
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  Speaker 1: just been known also in society to kind of equate
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  Speaker 1: no matter what you eat, it just always seems to
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  Speaker 1: bring on this guilt. Right, So, since the holidays are
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  Speaker 1: coming or came right and we had all this food.
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  Speaker 1: It's just bringing on a lot of guilt. So many
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  Speaker 1: people they always think about, Okay, how can I now
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  Speaker 1: diet or restrict to make up That's that's the one
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  Speaker 1: question I always get.
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  Speaker 4: Right.
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  Speaker 1: It's like, well, yes, I love to eat, but you
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  Speaker 1: know I still feel guilty, so what can I do?
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  Speaker 1: And oftentimes, like, like I said, that's a very normal feeling.
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  Speaker 1: But at the same time, you know, dieting doesn't work.
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  Speaker 1: So I often I really like to motivate people to
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  Speaker 1: try to think not along the terms of dieting per se,
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  Speaker 1: but just about how can you like add in more
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  Speaker 1: nourishing foods, Like, think about that, because there's nothing wrong
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  Speaker 1: with having goals of health whatever that means to you,
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  Speaker 1: but not dieting, because you know, diets don't work.
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  Speaker 2: Yeah, No, I mean, I hear you, and I think
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  Speaker 2: I mean a little background on me as we're getting
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  Speaker 2: to know each other here. I lost a ton of
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  Speaker 2: weight in college, and it wasn't necessarily through dieting as
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  Speaker 2: much as it was just learning how to eat better
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  Speaker 2: and never completely getting rid of anything or telling myself
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  Speaker 2: like I couldn't have the canoli, like I'm still having
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  Speaker 2: a breakfast cookie every now and then, but it's figuring
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  Speaker 2: out how to find this like whatever this feeling for
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  Speaker 2: me a balance looks like that I feel better instead
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  Speaker 2: of feeling like, Oh, I want this thing, I want
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  Speaker 2: this thing, I want this thing.
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  Speaker 5: I can't have this thing, I want it more all
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  Speaker 5: that that thing, all that thing.
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  Speaker 4: Yeah, exactly, exactly.
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  Speaker 2: So okay, So obviously a lot of people can relate
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  Speaker 2: to this feeling that some are experiencing right now.
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  Speaker 3: But we're here to talk.
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  Speaker 2: Today about how to maybe make some you know, better choices,
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  Speaker 2: so to speak, in the year to come. Again, it's
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  Speaker 2: not necessarily about getting rid of things, as you know
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  Speaker 2: we can probably talk about in the scheme of making
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  Speaker 2: better choices, but it's also about just incorporating some smaller
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  Speaker 2: eating habits that can make things easier for us. So
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  Speaker 2: where do where does someone even begin if that is
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  Speaker 2: one of their priorities for the new year.
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  Speaker 1: Yeah? I always so I like that you said that,
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  Speaker 1: just because again, like I said before, dieting doesn't work.
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  Speaker 1: And I always like to put in what can you
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  Speaker 1: add in instead of take take out? Because a lot
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  Speaker 1: of times people get super frustrated whenever they talk about
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  Speaker 1: quote unquote healthy eating whatever that looks like to them.
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  Speaker 1: They always think about foods that they have to get
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  Speaker 1: rid of or you know, throw out in their pantry.
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  Speaker 1: So I say, no, like, you should definitely be eating
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  Speaker 1: the foods you like. Like we have taste buds for
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  Speaker 1: a reason. I always say that, why else when we
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  Speaker 1: have taste buds, it should taste good, But think about
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  Speaker 1: foods you can add in. So I often also find
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  Speaker 1: that many people don't eat enough during the day and
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  Speaker 1: that often leads to some a little bit of overeating
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  Speaker 1: or over indulgence, you know, at night. So that's that's
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  Speaker 1: where I start, because a lot of people like to
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  Speaker 1: skip breakfast right and you know, people will say I'm
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  Speaker 1: not a breakfast person, and it's like, okay, but is
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  Speaker 1: that because you were taught that? Like are you really
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  Speaker 1: not a breakfast person or are you still you know?
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  Speaker 4: Which is Listen.
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  Speaker 1: I'm not making fun of everyone anyone's thoughts here, but
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  Speaker 1: you know, I often like to get into people's heads
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  Speaker 1: about why they, you know, think the way they do.
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  Speaker 1: So I always say, start the day with something, even
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  Speaker 1: if it's a breakfast cookie, right, like you said, you know.
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  Speaker 4: Something more than coffee. Or tea.
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  Speaker 1: Definitely something to fuel your body because listen, food is fuel.
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  Speaker 1: It has calories, and calories are energy. So a lot
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  Speaker 1: of times also people feel the slump during the day, right,
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  Speaker 1: and that's just because they're not eating enough, like eating
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  Speaker 1: consistently enough. So I often start with since people are
• 10:24
  Speaker 1: working from home, now make sure that your pantry, that
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  Speaker 1: your fridge is stopped with easy to go snacks, right
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  Speaker 1: if you don't really feel like stopping and cooking or
• 10:37
  Speaker 1: you know, making meals, if that's just too much for you,
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  Speaker 1: have things that are ready that you can easily grab,
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  Speaker 1: things like nuts, you can make your own trail mix,
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  Speaker 1: protein bars, breakfast bars, things like that that are just easy.
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  Speaker 1: Just to make sure that you're eating more consistently throughout
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  Speaker 1: the day. That's really where I begin. And then you know,
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  Speaker 1: it depends on the person individually, you know when we're
• 11:02
  Speaker 1: talking about specific foods, but that's really the place to start.
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  Speaker 5: And that's a great recommendation.
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  Speaker 2: I think something that you highlighted is being smart about
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  Speaker 2: the foods that you're keeping around. Like I know for
• 11:13
  Speaker 2: instance that I mean again it's a seasonal thing. I
• 11:16
  Speaker 2: love making them. I have a container of tri color
• 11:19
  Speaker 2: cookies in my fridge right now, and I'm probably going
• 11:22
  Speaker 2: to eat one or two of those a day until
• 11:24
  Speaker 2: they are gone. And it's the season, you know. But
• 11:27
  Speaker 2: the thing is that year round, if I know that,
• 11:31
  Speaker 2: like I have this issue, so to speak, with try
• 11:35
  Speaker 2: color cookies, then a good decision for me maybe could
• 11:38
  Speaker 2: be reevaluating if I want to keep them in the
• 11:41
  Speaker 2: house or if maybe like once every few weeks I
• 11:44
  Speaker 2: want to go purchase one from the bakery down the
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  Speaker 2: street instead.
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  Speaker 3: Is that where we're.
• 11:48
  Speaker 4: Going with this, Yeah, totally.
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  Speaker 1: And that's that's really how I like to have people
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  Speaker 1: look at things, because oftentimes people will do the extreme. Right.
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  Speaker 1: You often hear people we just saying, I'm not eating sugar, right,
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  Speaker 1: if we're talking about you know, sweets and everything, I'm
• 12:04
  Speaker 1: not eating sugar at all. And that's kind of the
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  Speaker 1: that's where the problem starts. Okay, whenever we restrict or
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  Speaker 1: whenever we tell ourselves we can't have something, the opposite
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  Speaker 1: is going to happen, unfortunately. So you know, there's nothing
• 12:18
  Speaker 1: wrong with having goals like I keep saying, but definitely
• 12:21
  Speaker 1: make sure to do it in a way that's not
• 12:23
  Speaker 1: going to do the opposite effect of what you want. So, yeah,
• 12:27
  Speaker 1: definitely have the cookie or tell yourself you can if
• 12:30
  Speaker 1: that means going to your favorite bakery and getting the cookie, whatever,
• 12:34
  Speaker 1: that may be, allowing yourself to have it instead of
• 12:37
  Speaker 1: saying no, no more cookies. It's like that's not gonna
• 12:40
  Speaker 1: you know, there's no need to do that.
• 12:42
  Speaker 3: Right, totally.
• 12:43
  Speaker 2: Okay, So we're talking about keeping smarter things in our homes.
• 12:46
  Speaker 2: For someone who does have this overarching goal of quote
• 12:50
  Speaker 2: unquote eating a better in twenty twenty one, what's another
• 12:54
  Speaker 2: tip that you may offer them.
• 12:56
  Speaker 1: Yeah. I always like to say to definitely fill up.
• 13:00
  Speaker 1: And I don't like to because I'm sure everyone by
• 13:02
  Speaker 1: now has heard, like the nutritionists dietitian like make sure
• 13:05
  Speaker 1: half your plate is like veggies. And I don't like
• 13:08
  Speaker 1: to say that because like no one it really, you know,
• 13:12
  Speaker 1: life happens, right, So I always say, make sure your
• 13:15
  Speaker 1: plate is full of colors, right, And I know it
• 13:18
  Speaker 1: sounds childish, but for some reason it works because when
• 13:22
  Speaker 1: we think of colors, we think of fruits, right, we
• 13:24
  Speaker 1: think of vegetables, and those are where our fiber is.
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  Speaker 1: That's where or most of our fibers. That's where our
• 13:31
  Speaker 1: vitamins and minerals are so and also we eat with
• 13:34
  Speaker 1: our eyes, so you want to make sure your plate
• 13:37
  Speaker 1: is super colorful. That's also and there is no hierarchy
• 13:41
  Speaker 1: of vegetables, so I just want to make that clear
• 13:43
  Speaker 1: also because a lot of times people will say, I
• 13:46
  Speaker 1: don't like broccoli or you know, kale, like all the
• 13:49
  Speaker 1: green vegetables, and they think those are the healthier ones,
• 13:53
  Speaker 1: and that's not necessarily true. It's just that green vegetables
• 13:56
  Speaker 1: are green because of bitonutrients. So if you like red
• 14:01
  Speaker 1: peppers instead, that's fine. You know you're you're still going
• 14:04
  Speaker 1: to get a benefit. So definitely make sure that you
• 14:07
  Speaker 1: know you can find some produce in your fridge or freezer.
• 14:11
  Speaker 1: Freezer works great, it's more economical as well.
• 14:14
  Speaker 5: I think that's a really good point.
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  Speaker 2: A lot of people are like hesitant to buy frozen vegetables,
• 14:19
  Speaker 2: but oftentimes, especially hinging on where you're buying them, you
• 14:23
  Speaker 2: can get like so many nutrients in such a more
• 14:27
  Speaker 2: easier way at times if you're not constantly able to
• 14:30
  Speaker 2: keep going to the grocery store and get that fresh stuff,
• 14:32
  Speaker 2: to keep it in your freezer is a super simple solution.
• 14:36
  Speaker 1: Yeah, I'm a big fan of that. I'm a big,
• 14:39
  Speaker 1: big fan.
• 14:39
  Speaker 5: Big fan.
• 14:40
  Speaker 2: Okay, so we're talking about putting colors on the plate,
• 14:44
  Speaker 2: super important, and then like, what's another easy strategy.
• 14:47
  Speaker 5: Why don't we talk a little bit about hydration.
• 14:51
  Speaker 1: Oh yeah, that's that's like a tough one. Oftentimes we're
• 14:55
  Speaker 1: not drinking in a water, right And that's that's usually
• 14:59
  Speaker 1: where because a lot of people will come with GI
• 15:03
  Speaker 1: issues no matter what they are, and oftentimes they're just
• 15:06
  Speaker 1: not hydrating enough.
• 15:09
  Speaker 4: So there.
• 15:10
  Speaker 1: I saw an Amazon the other day, and I'm sure
• 15:12
  Speaker 1: you can pick this up anywhere, but they have now
• 15:15
  Speaker 1: water bottles right that like have the the indication of
• 15:19
  Speaker 1: how much you drink and how much more you need
• 15:23
  Speaker 1: to drink.
• 15:23
  Speaker 4: They're like apps.
• 15:25
  Speaker 1: Now there's an app for everything, so you can really
• 15:27
  Speaker 1: if you have trouble, like you know, sometimes we're just busy.
• 15:32
  Speaker 1: If you have trouble keeping record of drinking water, I
• 15:36
  Speaker 1: recommend trying those options. Also, maybe if you have issues
• 15:40
  Speaker 1: with the taste of water, that's.
• 15:42
  Speaker 4: A big one that comes up.
• 15:43
  Speaker 1: There's nothing wrong with putting fruit in your water or
• 15:46
  Speaker 1: putting cucumber mint like flavoring it a little bit. Because
• 15:51
  Speaker 1: sometimes people don't want to drink water because it tastes
• 15:53
  Speaker 1: too clean, And I always say there's nothing wrong with
• 15:56
  Speaker 1: flavoring your water. That might that problem will definitely make
• 16:01
  Speaker 1: people want to drink more and it tastes good, you know,
• 16:04
  Speaker 1: it doesn't. It doesn't take away the benefits of drinking
• 16:07
  Speaker 1: water like adding something, you know. So yeah, I always
• 16:11
  Speaker 1: I always saying yeah.
• 16:13
  Speaker 2: Totally, And I mean, I think something that I love
• 16:16
  Speaker 2: to bring up here is I'm big on setting realistic,
• 16:21
  Speaker 2: smart goals. Right, So if you're the kind of person
• 16:24
  Speaker 2: that right now is drinking one to two glasses of
• 16:27
  Speaker 2: water a day, trust me, I have definitely been this
• 16:30
  Speaker 2: person at times, So no shade, I get it. If
• 16:34
  Speaker 2: your new goal is I'm going to drink eight glasses
• 16:37
  Speaker 2: of water a day, that's probably a stretch. So like,
• 16:40
  Speaker 2: let's start by meeting ourselves with where we're at and
• 16:44
  Speaker 2: going from there.
• 16:45
  Speaker 1: Totally totally, Like if you if you're drinking one to two,
• 16:50
  Speaker 1: definitely your next goal should be three to four. Like,
• 16:53
  Speaker 1: it should not be eight because that's you know, that's
• 16:56
  Speaker 1: only going to make you feel stressed out right, So definitely,
• 16:59
  Speaker 1: like you know, you said, go and like Spaeges, there's
• 17:02
  Speaker 1: nothing wrong with progress here.
• 17:05
  Speaker 2: You're like having anxiety during your whole day because your
• 17:07
  Speaker 2: whole day is focused on just drinking enough water. Okay,
• 17:12
  Speaker 2: So we talked about colorful foods, we talked about hydration,
• 17:14
  Speaker 2: we talked about not completely eliminating anything for those people
• 17:19
  Speaker 2: that like come into the new year and I know,
• 17:21
  Speaker 2: we just talked about hydration, which can be a really
• 17:23
  Speaker 2: big help for this. But their complaint is I just
• 17:28
  Speaker 2: feel so bloated. I feel literally, I said the sentence
• 17:31
  Speaker 2: to someone yesterday, I feel like a walking canoli, Like
• 17:33
  Speaker 2: this is where I'm at.
• 17:35
  Speaker 5: So like, what do you tell that person?
• 17:38
  Speaker 1: Yeah, and that's normal, you know, because most of the
• 17:41
  Speaker 1: time we might be eating past fullness right during the holidays,
• 17:45
  Speaker 1: So that's that's very typical, and honestly, your body will reset.
• 17:50
  Speaker 1: I don't think we give ourselves enough credit because you know,
• 17:55
  Speaker 1: one thing about the holidays is that they're from a
• 17:57
  Speaker 1: certain you know, time period, and afterwards we kind of
• 18:01
  Speaker 1: go back to eating like we normally did, you know
• 18:04
  Speaker 1: whatever that means to people. So don't freak out. So
• 18:07
  Speaker 1: that's the one thing. Okay, not even I'm not even getting.
• 18:10
  Speaker 4: Get into nutrition stuff.
• 18:11
  Speaker 5: First.
• 18:11
  Speaker 1: The first step is not to freak out and stress
• 18:14
  Speaker 1: because stress actually affects our gi more than people think,
• 18:18
  Speaker 1: So do not stress about it.
• 18:20
  Speaker 4: You have a little bloating, it will go away, it
• 18:23
  Speaker 4: will go away. Okay.
• 18:25
  Speaker 1: Definitely make sure you're also hydrating, right, we just talked
• 18:29
  Speaker 1: about that, and you know, even if it's that one
• 18:32
  Speaker 1: cup that you're having now, make sure to go to two, okay,
• 18:35
  Speaker 1: because oftentimes a lot of bloating and a lot of
• 18:38
  Speaker 1: discomfort is because we're not drinking enough water.
• 18:41
  Speaker 4: So make sure to get that in.
• 18:42
  Speaker 1: And also fiber, right, so we talked about like the
• 18:45
  Speaker 1: fruits and vegetables, also whole grains. Make sure you're getting
• 18:49
  Speaker 1: in a lot of fiber. Even if you're let's say
• 18:53
  Speaker 1: you're gluten free, right, I I get that a lot too.
• 18:56
  Speaker 1: You can still eat vegetables, like That's why I brought
• 18:59
  Speaker 1: up vegetables and fruits in the first place, because that's
• 19:01
  Speaker 1: where the fiber is. So there are things that you
• 19:04
  Speaker 1: can do. But honestly, I don't want people to feel
• 19:08
  Speaker 1: stressed about it because one a lot of us. I
• 19:11
  Speaker 1: don't want to say it's normal, but it kind of
• 19:13
  Speaker 1: is because a lot of people are going through it
• 19:16
  Speaker 1: and it's not going to.
• 19:18
  Speaker 2: Stay okay, So these are great starting points to getting
• 19:21
  Speaker 2: rid of bloating. I'm already feeling less stressed about it,
• 19:24
  Speaker 2: my body is now acting better in accordance. We're all
• 19:29
  Speaker 2: moving forward. Okay, So great, great places to start all
• 19:33
  Speaker 2: of this. If you had to offer up at least
• 19:36
  Speaker 2: just one more tip to the hurdlers, as I love
• 19:39
  Speaker 2: to call them about, you know, being a little bit
• 19:44
  Speaker 2: more mindful of what we're putting into our bodies in
• 19:46
  Speaker 2: the new year, What do you tell them?
• 19:48
  Speaker 1: Allow yourself to eat everything that you want, right. So
• 19:51
  Speaker 1: I say that because oftentimes what happens is people associate
• 19:58
  Speaker 1: mindful eating with dieting and restriction, and even even the
• 20:04
  Speaker 1: term clean eating kind of stems from a dieting world's place,
• 20:09
  Speaker 1: which only brings on a lot of stress. And honestly,
• 20:13
  Speaker 1: you're kind of setting yourself up for failure. So I
• 20:16
  Speaker 1: always say, allow yourself to actually eat, and when you
• 20:19
  Speaker 1: give yourself that food freedom, so to say, you actually
• 20:24
  Speaker 1: find that maybe you didn't really want the chocolate at
• 20:28
  Speaker 1: night like you're used to having, because oftentimes it's a
• 20:32
  Speaker 1: lot of it's like a mental thing, right. We often
• 20:37
  Speaker 1: kind of just are used to eating certain foods and
• 20:40
  Speaker 1: sometimes we find that we don't even want them. So
• 20:44
  Speaker 1: really allowing yourself to eat really helps with that. I know,
• 20:48
  Speaker 1: I know it sounds like it wouldn't, but trust me,
• 20:50
  Speaker 1: like the society that we live in, I often call.
• 20:53
  Speaker 4: It a diet culture society.
• 20:56
  Speaker 1: That's why, you know, it's it's really important to kind
• 20:59
  Speaker 1: of make eat these thoughts. So that's my first my
• 21:02
  Speaker 1: first tip. The second one, I would definitely say, make
• 21:06
  Speaker 1: sure that the fruits and vegetables that you have can
• 21:10
  Speaker 1: be frozen, like we talked about, they can also be canned.
• 21:13
  Speaker 4: I forgot to mention that before.
• 21:15
  Speaker 1: Because oftentimes people don't want to get fresh produce because
• 21:20
  Speaker 1: either it's going to spoil or they're just freaked out
• 21:23
  Speaker 1: about cooking it. So the canned foods are perfectly fine
• 21:26
  Speaker 1: depending on your taste. You just have to rinse them,
• 21:29
  Speaker 1: you know, like some people are really big. I remember
• 21:32
  Speaker 1: I did a post once about like, you know, you
• 21:34
  Speaker 1: can definitely have canned foods or whatever it was, and
• 21:38
  Speaker 1: someone was like, oh my god, I thought I was wrong.
• 21:40
  Speaker 4: For loving canned corn. I'm like, no, it's it's fine.
• 21:43
  Speaker 4: You just rinse it.
• 21:44
  Speaker 1: It's perfectly fine and it's easy. You know. It's really
• 21:47
  Speaker 1: about getting in those vitamins, those nutrients, those you know,
• 21:52
  Speaker 1: fibrous foods any way you can, and some people, you
• 21:56
  Speaker 1: know what, canned and frozen is just easier, and that's okay.
• 21:59
  Speaker 1: So definitely when you're thinking about mindful eating and wanting
• 22:02
  Speaker 1: to get in more of those fruits and vegetables, that's
• 22:05
  Speaker 1: definitely an option that I highly, highly recommend.
• 22:08
  Speaker 2: I think a question that a lot of people have
• 22:09
  Speaker 2: when it comes to choosing canned or frozen over fresh
• 22:13
  Speaker 2: is if the nutrient content or anything gets kind of
• 22:17
  Speaker 2: jiggled up when we're talking about how we're consuming these,
• 22:20
  Speaker 2: So why don't we just touch on that really?
• 22:22
  Speaker 4: Sure?
• 22:23
  Speaker 1: So with frozen, you know, frozen vegetables and fruits are
• 22:27
  Speaker 1: actually picked like when it's at peak, so that's that's
• 22:32
  Speaker 1: actually a win. And with canned foods it's the same thing.
• 22:36
  Speaker 4: I think.
• 22:36
  Speaker 1: The problem is it definitely has a taste difference, you know,
• 22:40
  Speaker 1: so to some people that might not be appealing to them,
• 22:44
  Speaker 1: and that's and that's fine, right, So that's why I say,
• 22:46
  Speaker 1: you know, I give options, but let's talk about like
• 22:49
  Speaker 1: fresh produce. Honestly, it's it tends to, at least for myself,
• 22:54
  Speaker 1: it tends to sit in my fridge and I kind
• 22:57
  Speaker 1: of forget about it. And the longer it sits there
• 23:00
  Speaker 1: are the less neut or you know, it loses some nutrients,
• 23:03
  Speaker 1: not a lot, not a lot, but you know, it's
• 23:06
  Speaker 1: it's really it's really not better I don't, you know,
• 23:11
  Speaker 1: than the frozen or the can. It's totally fine. It
• 23:14
  Speaker 1: comes down to taste. It comes down to finances, and
• 23:18
  Speaker 1: I just want people to have, you know, to feel
• 23:20
  Speaker 1: okay having options. You know, even if you want to
• 23:23
  Speaker 1: talk about, you know, organic, if you're really into buying
• 23:27
  Speaker 1: only organic stuff, there's still organic options in the frozen
• 23:31
  Speaker 1: or canned food aisle. So you know, if that makes
• 23:34
  Speaker 1: someone feel better, I don't know. But it really really
• 23:37
  Speaker 1: comes down to taste.
• 23:39
  Speaker 2: To each their own, to each their own, getting them
• 23:41
  Speaker 2: is what's important. And I like that attitude. I mean,
• 23:44
  Speaker 2: I think we're talking about reaching for like a can
• 23:46
  Speaker 2: of corn versus like me again, like let's go back
• 23:49
  Speaker 2: to the cookie example, like I should reach for the
• 23:51
  Speaker 2: can of corn, like let's.
• 23:52
  Speaker 4: Be real, yeah, exactly, exactly okay.
• 23:55
  Speaker 2: And so the last kind of topic I want to
• 23:58
  Speaker 2: hover on with you a little bit here is talking
• 24:01
  Speaker 2: about the ever lovely subject area of carbohydrates. I mean everyone,
• 24:07
  Speaker 2: I feel like when we're talking about in the new Year,
• 24:10
  Speaker 2: I'm going to clean up my diet. So many people
• 24:12
  Speaker 2: think that cleaning up my diet means like I need
• 24:15
  Speaker 2: to avoid carbs at all carts.
• 24:17
  Speaker 4: So talk to.
• 24:18
  Speaker 2: Me about why carbohydrates are important and then maybe like
• 24:22
  Speaker 2: some smart ways that we can incorporate them into our diet.
• 24:25
  Speaker 1: Yeah, carbs are always just the default for dieting.
• 24:29
  Speaker 4: Like even when you think.
• 24:30
  Speaker 1: About the diets of the path, like I'm trying to
• 24:33
  Speaker 1: think of like ec in South Beach, Like everything always
• 24:36
  Speaker 1: like talks about carbs, and I, you know, thin.
• 24:39
  Speaker 5: Get a bad rap man I do, and I just
• 24:42
  Speaker 5: feel so bad for them.
• 24:44
  Speaker 1: But the thing, so I always start with it doesn't
• 24:48
  Speaker 1: matter if you're you know, an athlete or like you're doing,
• 24:52
  Speaker 1: you know, the marathon. We all need carbs. Okay. That's
• 24:56
  Speaker 1: our body's main source of fuel. Okay, So our body
• 25:00
  Speaker 1: breaks down glucose and that's that's where we get our
• 25:03
  Speaker 1: energy from. So we need it. Not to mention even it.
• 25:07
  Speaker 1: Let's say you sit all day, right, you still need energy,
• 25:12
  Speaker 1: still believe it or not need glucose. Your brain requires
• 25:17
  Speaker 1: a lot Okay, So whenever people talk about like limiting carbs,
• 25:23
  Speaker 1: they talk about the brain fog. I'm like, yeah, because
• 25:25
  Speaker 1: you're not eating carbs, and that's why, because our brain
• 25:29
  Speaker 1: relies on it. So you know a lot of times
• 25:32
  Speaker 1: people just associate like that big plate of pasta with
• 25:34
  Speaker 1: you know, the marathon runners or whatever, and it's like,
• 25:37
  Speaker 1: you know, it's okay for us normal people to have
• 25:40
  Speaker 1: pasta also, So I just want to say, your body
• 25:44
  Speaker 1: needs it. You know, carbs, you know, they're not just
• 25:47
  Speaker 1: bread and everything. You know, carbs are still like vegetables
• 25:50
  Speaker 1: and fruit, but you know there's still good things in
• 25:54
  Speaker 1: your bread, like the whole grains, right, those still have
• 25:58
  Speaker 1: the B, vitamins and minerals that we need. So it's
• 26:01
  Speaker 1: really important to make sure you're eating in a diverse way. Right.
• 26:05
  Speaker 1: That also helps our microbiome. So definitely don't eliminate carbs, okay,
• 26:10
  Speaker 1: because that's where that's where everything comes from. That's where
• 26:14
  Speaker 1: you're getting your energy from.
• 26:16
  Speaker 2: And I know I said this was the last thing
• 26:18
  Speaker 2: I want to touch on, but the real last thing
• 26:20
  Speaker 2: that I want to touch on is portion control.
• 26:23
  Speaker 4: Oh yeah, let's just talk.
• 26:24
  Speaker 5: About that for a second, because I think that for me.
• 26:26
  Speaker 2: I mentioned me myself like mixing up my eating habits
• 26:31
  Speaker 2: and getting a little bit better with what I was
• 26:32
  Speaker 2: putting into my body on the regular back in college,
• 26:35
  Speaker 2: and a big part of that for me was learning
• 26:39
  Speaker 2: how to eat smarter portions. So what is it that
• 26:43
  Speaker 2: we should like keep in mind when it comes to
• 26:46
  Speaker 2: exercising portion control in our day to day.
• 26:49
  Speaker 1: Yeah, and just that's really important, you know, and that
• 26:53
  Speaker 1: kind of plays into mindful eating.
• 26:55
  Speaker 4: But here's the thing.
• 26:56
  Speaker 1: What I don't want people to do is start measuring
• 26:59
  Speaker 1: out food because that's that's not where we're going here, right,
• 27:03
  Speaker 1: So we can still eat mindfully, but measuring things out
• 27:07
  Speaker 1: or weighing food, you know, that's that's not what you
• 27:10
  Speaker 1: should do. So what I recommend is filling up your
• 27:14
  Speaker 1: plate again right with the colors. I'm not even going
• 27:17
  Speaker 1: to say make your plate like half your plate fruits
• 27:19
  Speaker 1: and vegetables, right, that's like such a diet such a
• 27:22
  Speaker 1: dietician thing to say. But make sure your plate is colorful, Okay,
• 27:26
  Speaker 1: I'll say that. Definitely, getting in the protein, no matter
• 27:29
  Speaker 1: what that is. If you know, if you're a meat
• 27:31
  Speaker 1: eater or not getting in that protein that will fill
• 27:34
  Speaker 1: you up the fruits and vegetables, the fiber fills you
• 27:38
  Speaker 1: up and then working your way down, So that's kind
• 27:41
  Speaker 1: of where I recommend. Also, you know, when we're talking
• 27:45
  Speaker 1: about portion control, a lot of times people tend to
• 27:48
  Speaker 1: overeat because we're eating too fast. We're also distructed when
• 27:53
  Speaker 1: we're eating, so you know, you might be full and
• 27:57
  Speaker 1: you're just sitting in front of the TV not realizing it.
• 28:00
  Speaker 1: So really try to be more aware when you're eating
• 28:03
  Speaker 1: in general, like turning off the TV.
• 28:05
  Speaker 4: See how that feels for you.
• 28:07
  Speaker 1: Turning off you know, even your phone, right, that's so
• 28:11
  Speaker 1: just that's probably more distracting than the TV. So really
• 28:14
  Speaker 1: just being super mindful and more present while you're eating
• 28:18
  Speaker 1: will help.
• 28:19
  Speaker 3: I like that tip.
• 28:19
  Speaker 2: I like that top being more mindful, more present while
• 28:22
  Speaker 2: you're eating. You have an opportunity to offer them one
• 28:26
  Speaker 2: last piece of advice when it comes to eating smarter
• 28:29
  Speaker 2: in twenty twenty one, what do you offer the hurdlers.
• 28:34
  Speaker 1: I always like to say, don't stress out. So eating
• 28:38
  Speaker 1: should not be stressful, it should not bring on anxiety.
• 28:41
  Speaker 1: You should enjoy to eat, and there's still a way
• 28:45
  Speaker 1: to be healthy again whatever that means for you. While
• 28:49
  Speaker 1: also enjoying what you eat. We have taste books for
• 28:53
  Speaker 1: a reason. I'm just going to say that, so you know,
• 28:56
  Speaker 1: and definitely always reach out to a dietician for your needs.
• 29:01
  Speaker 1: You know, if you need some guidance or health, definitely
• 29:04
  Speaker 1: do that.
• 29:05
  Speaker 5: What are you excited about for twenty twenty one?
• 29:08
  Speaker 1: Oh man, I'm hoping for the vaccine and to be
• 29:12
  Speaker 1: able to travel again.
• 29:14
  Speaker 4: Like, nothing food related.
• 29:17
  Speaker 1: I always love the idea of the new year, just
• 29:19
  Speaker 1: bringing on new possibilities, you know, personal reasons, professional reasons.
• 29:25
  Speaker 4: I think it's I.
• 29:26
  Speaker 1: Think it's great for anybody.
• 29:27
  Speaker 4: So I'm excited for twenty twenty.
• 29:29
  Speaker 2: Too, man, Me too, Shanna. How do the hurdlers keep
• 29:32
  Speaker 2: up with you? How do they follow along with you?
• 29:34
  Speaker 2: Give me your details?
• 29:36
  Speaker 1: Yeah, so definitely Instagram, Twitter, It's still the Nutrition Tea.
• 29:40
  Speaker 1: Also I have a Facebook page, the Nutrition Tea. You're
• 29:44
  Speaker 1: you'll remember the name. And also my website is the
• 29:47
  Speaker 1: Nutrition Tea dot Com.
• 29:48
  Speaker 4: I'm so easy to find.
• 29:51
  Speaker 2: You're making it easy for all of us. I appreciate that.
• 29:53
  Speaker 2: Thank you so much for your time.
• 29:55
  Speaker 4: Yes, thank you so much for having me.
• 29:57
  Speaker 2: I'm over at Hurdle Podcast and at Emily a Body
• 30:00
  Speaker 2: Another hurdle conquered.
• 30:02
  Speaker 5: Catch you guys next time.