Latest / RiseUp - Live Joy Your Way / Ep. 8 – Nutrition and Fitness During the Pandemic

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Ep. 8 – Nutrition and Fitness During the Pandemic · RiseUp - Live Joy Your Way

• 0:00
  SPEAKER_02: Today's episode is produced by my friends at Walk West.
• 0:03
  SPEAKER_02: If you're looking to grow your brand and generate leads through podcast or video production, head over to walkwest.com.
• 0:10
  SPEAKER_02: Okay, let's start the show.
• 0:18
  SPEAKER_00: Welcome to Rise Up.
• 0:20
  SPEAKER_00: Live Joy Your Way with Comedy Wood.
• 0:24
  SPEAKER_00: It's time to step into your power.
• 0:29
  SPEAKER_02: Hi everyone.
• 0:30
  SPEAKER_02: Welcome to another episode of Rise Up, Live Joy Your Way.
• 0:33
  SPEAKER_02: Today I have a special guest with me.
• 0:35
  SPEAKER_02: Her name is Casey Lee, and she is a health and nutrition coach.
• 0:40
  SPEAKER_02: But I'm gonna let her actually introduce herself and what she does.
• 0:44
  SPEAKER_02: Casey, welcome to the show.
• 0:46
  SPEAKER_01: Thank you so much for having me, Kameny.
• 0:48
  SPEAKER_01: That's such a pleasure.
• 0:49
  SPEAKER_01: And we've talked a good amount, and it's a joy to talk to you.
• 0:53
  SPEAKER_01: You are bubbly even with keeping your sanity with five kids in the house and two dogs.
• 0:58
  SPEAKER_01: But thank you.
• 1:01
  SPEAKER_01: So yeah, like Komedy said, I am a health and fitness expert.
• 1:05
  SPEAKER_01: I have a master's degree in exercise and wellness.
• 1:08
  SPEAKER_01: I'm a certified personal trainer, certified health coach, and I really focus on helping ladies get a 360 approach to their health.
• 1:16
  SPEAKER_01: So not only learning how to work out and really building their energy off that, but also how do we navigate the kitchen and grocery shopping so that we can not only lower our grocery bill, but really eat those foods that are going to make us full focused and content with our life.
• 1:32
  SPEAKER_02: Ah, Casey, you are the right person for my show today because one of the things that I was actually just talking to my husband about the other morning was the fact that my eating habits during this coronavirus pandemic have just gone crazy.
• 1:49
  SPEAKER_02: So one day I'll be eating a lot, and another day I'm not eating hard, I'm hardly eating anything.
• 1:56
  SPEAKER_02: And I'm able to trace it back to what my emotional, um, emotional issues are on that day.
• 2:04
  SPEAKER_02: Like the days that I'm feeling as though um I'm sort of out of control and um feeling a little overwhelmed are the days that I generally um find that I'm not eating actually very well at all.
• 2:17
  SPEAKER_02: Um I tend to, it becomes like the thing I can control.
• 2:20
  SPEAKER_02: So then I'll really pay attention to what I'm eating, like to the point where it's almost like I don't really eat anything.
• 2:25
  SPEAKER_02: And then the other days where I'm just really bored um and not really thinking about anything, I just am constantly in the kitchen eating.
• 2:32
  SPEAKER_02: So what suggestions and tips do you have for us right now?
• 2:36
  SPEAKER_01: Yeah, absolutely.
• 2:37
  SPEAKER_01: So all of that is really two parts.
• 2:40
  SPEAKER_01: So the first is we are thrown into this incredible period of time where we have no idea what's going on, that there is a crisis and none of this is normal.
• 2:51
  SPEAKER_01: So not only are we thrown off personally because of our schedule.
• 2:56
  SPEAKER_01: So nobody's schedule is what it typically is, what normal is, what we consider normal.
• 3:02
  SPEAKER_01: You know, this is not a new normal and we should not act as if it is such.
• 3:06
  SPEAKER_01: Um, but also everyone around us is feeling this.
• 3:10
  SPEAKER_01: So you are cooped up in the house with your five kids, two dogs, your husband.
• 3:14
  SPEAKER_01: There feels like there's no space.
• 3:17
  SPEAKER_01: And so pretty much the other side of this is that emotional tie that okay, our schedule is different.
• 3:25
  SPEAKER_01: We're thrown off what we're typically doing.
• 3:28
  SPEAKER_01: So we're coping in a way that we're deciding on how we cope.
• 3:32
  SPEAKER_01: So when we look at our food, you know, it's a combination of coping and normality.
• 3:40
  SPEAKER_01: That how am I normally cooking?
• 3:43
  SPEAKER_01: That how what do I normally eat throughout the day?
• 3:45
  SPEAKER_01: What's my regular eating schedule?
• 3:48
  SPEAKER_01: But also what's going to make me feel better about this situation?
• 3:53
  SPEAKER_01: And what is going to, you know, what is gonna bring me to feel like there is some normality?
• 4:00
  SPEAKER_01: And really there comes a point of intuitive eating too.
• 4:04
  SPEAKER_01: That, you know, one day you said you're not eating as much, and the next day you're eating a lot more.
• 4:09
  SPEAKER_01: So there's this intuitive eating that our body is kind of telling us what we need to do.
• 4:14
  SPEAKER_01: And, you know, if we're more active, if we're taking this time to work out more, we're ultimately going to be eating more to compensate for that energy being used.
• 4:23
  SPEAKER_01: Or if we're sitting a little bit more, there might be a little more mindless eating that we're kind of just grabbing and going, or if we're congregating in the kitchen, because that's where the kids like to do homework.
• 4:35
  SPEAKER_01: And so if we're kind of congregating in the kitchen, we might be mindlessly grabbing things.
• 4:41
  SPEAKER_01: And so the biggest the thing is, I have to say that's spot on because when I'm upstairs in my little hole working, I do not eat as much.
• 4:50
  SPEAKER_02: But if I go downstairs where they are, I will just sort of grab whatever's around.
• 4:54
  SPEAKER_02: So you are absolutely spot on with that.
• 4:56
  SPEAKER_01: Yeah, it's it's the same thing with water.
• 4:59
  SPEAKER_01: Like I always have my water bottle sitting right next to me.
• 5:02
  SPEAKER_01: If it's not, if it's not sitting on my desk, if it's not sitting, you know, right by me where I can grab it, it goes by the wayside.
• 5:10
  SPEAKER_01: And a lot of people have that struggle with water.
• 5:13
  SPEAKER_01: If it's not right here, it's not right available, even if it's here and it's empty.
• 5:17
  SPEAKER_01: Like I'm just not gonna, I'm not gonna do anything about it.
• 5:21
  SPEAKER_01: And that's where a lot of people kind of get into this mindless uh ability to kind of just wander through their food and grab what's there.
• 5:31
  SPEAKER_01: So the biggest thing that really will help is finding that regular schedule.
• 5:36
  SPEAKER_01: Like what are the times that you normally eat?
• 5:39
  SPEAKER_01: If we still have our same sleeping schedule, which a lot of people don't, I've been sleeping in occasionally, it feels really good.
• 5:45
  SPEAKER_01: Right.
• 5:46
  SPEAKER_01: But really having that regular schedule of eating, the regular times of eating that will kind of lengthen out what we feel is normal for our body.
• 5:57
  SPEAKER_01: And then we can go off that intuitive eating of, hey, do I need something extra right now?
• 6:02
  SPEAKER_01: Do I need, you know, to wait a little bit?
• 6:04
  SPEAKER_01: Do I feel hungry?
• 6:06
  SPEAKER_01: If I feel hungry, I've waited too long to eat.
• 6:08
  SPEAKER_01: You know, really listening to our body and having that that regular interval schedule of eating.
• 6:14
  SPEAKER_01: Like if you're used to eating at nine o'clock at night, like eat at nine o'clock at night.
• 6:19
  SPEAKER_01: Like that's okay.
• 6:20
  SPEAKER_01: There's nothing wrong with that.
• 6:23
  SPEAKER_01: And so when we're cooking, which was kind of the other side that you wanted to navigate, yeah, you know, yes, because right now, first of all, I don't I've never been a great cook, and I pretty much cooked the same meals when we were in our normal life.
• 6:38
  SPEAKER_02: And now we're in this place where I'll go to the grocery store and half of the ingredients that I wanted, like for instance, chicken for some reason, was nowhere to be found in my local grocery store until just this past week.
• 6:51
  SPEAKER_02: Why it was chicken, I'm not totally sure, but I've had to learn how to cook different things.
• 6:56
  SPEAKER_02: But there's been a lot of canned food and a lot of frozen food, which I honestly don't really know exactly what to do with.
• 7:03
  SPEAKER_02: So, what are your thoughts on all of that?
• 7:05
  SPEAKER_02: And just in terms of preparing food right now, and food that we've never ever cooked before.
• 7:10
  SPEAKER_01: Oh, and I could not agree more.
• 7:12
  SPEAKER_01: Like, we went to the grocery store a couple weeks ago, and the only meat that was there was pork.
• 7:17
  SPEAKER_01: So it was like, well, I guess we're making pork this week.
• 7:20
  SPEAKER_01: And really the two things that we integrate into our lives so much are eggs and pasta.
• 7:26
  SPEAKER_01: And those are the two things you absolutely cannot find right now.
• 7:30
  SPEAKER_01: Like, we finally found a big pack of eggs, and it was still limit one.
• 7:35
  SPEAKER_01: And so it was like, okay, well, at least we can do a little bit with this.
• 7:40
  SPEAKER_01: So the biggest advice that I can give to anyone that is in this position playing the game of chopped of being in the grocery store in the kitchen is give yourself permission to be weird.
• 7:51
  SPEAKER_01: And what I mean by that is give yourself permission to throw something hodgepodge together that you might not have before, but that adds nutritional value.
• 8:01
  SPEAKER_01: So the other night, I actually have a video up in my group, in my Guilt Free Healthy Living group, that was cooking with cans.
• 8:09
  SPEAKER_01: And everything that I made was all out of a can.
• 8:12
  SPEAKER_01: It was, you know, ground beef that I had still in my freezer.
• 8:16
  SPEAKER_01: It was a can of tomatoes, a can of corn, a can of beans, and then I used frozen broccoli and I had rice, and it made like this soup goulash thing that was kind of weird, but tasted really good and had nutritional value because it still had those vegetables, it still had the lentils, it had protein.
• 8:38
  SPEAKER_01: You know, we can still make a very delicious nutritious meal with being weird in what the combination is.
• 8:47
  SPEAKER_01: The biggest thing that I say about nutrition is there really are no rules of what is supposed to go together.
• 8:52
  SPEAKER_01: Like if you don't eat meat, let's throw lentils into our spaghetti.
• 8:58
  SPEAKER_01: Like to add that protein, to add that good flavor and to fill us up.
• 9:03
  SPEAKER_01: Like there are no rules of what can and can't go together.
• 9:08
  SPEAKER_01: And then when we're dealing with cans, I I'm not a great fan of canned foods, but I am a huge fan of frozen food.
• 9:16
  SPEAKER_01: So frozen vegetables have near, if not the same, quality of nutrients that fresh fruits and vegetables do.
• 9:24
  SPEAKER_02: So I often wondered about that.
• 9:26
  SPEAKER_02: So that's actually because I, you know, I grew up in a house where my mom only cooked fresh vegetables.
• 9:32
  SPEAKER_02: And so, but there are times when you can't get them, right?
• 9:36
  SPEAKER_02: Like right now.
• 9:37
  SPEAKER_02: Absolutely.
• 9:37
  SPEAKER_02: I I was wondering, am I doing my kids a disservice by using the frozen foods?
• 9:42
  SPEAKER_02: But you're saying that they're pretty Absolutely not.
• 9:44
  SPEAKER_02: Okay.
• 9:45
  SPEAKER_01: Yep.
• 9:45
  SPEAKER_01: Okay.
• 9:45
  SPEAKER_01: Yep.
• 9:46
  SPEAKER_01: And I I use them a lot in my meal prepping for two reasons.
• 9:50
  SPEAKER_01: They go bad left less often.
• 9:52
  SPEAKER_01: So you can make sure to get what is in season with it being flash frozen so it contains the nutrients in it, and it's less work, it's less chopping, it's less handling vegetables and more just cooking.
• 10:07
  SPEAKER_01: You can throw your broccoli, carrots, green beans, peas, whatever into a saucepan, saute it up all together.
• 10:13
  SPEAKER_01: It thaws and cooks just fine, just like fresh vegetables would, and you still have all of those nutrients and you keep your sanity.
• 10:22
  SPEAKER_01: I I love that.
• 10:25
  SPEAKER_01: I think everyone does right now.
• 10:26
  SPEAKER_01: Everyone needs a little bit of sanity right now.
• 10:29
  SPEAKER_01: But it it starts with allowing yourself to be weird, just being weird and acknowledging that this is not normal and I may not cook normal for a while.
• 10:38
  SPEAKER_02: So I absolutely love that because I've been talking a lot about how we have to recognize that there's no right way to do things right now.
• 10:45
  SPEAKER_02: And it sounds like even with our own eating habits and our cooking habits, there's not necessarily the right way to do it.
• 10:53
  SPEAKER_02: It's just the like mindful way.
• 10:55
  SPEAKER_02: If we can be mindful, then at least we're kind of on the right track.
• 11:00
  SPEAKER_01: Yeah.
• 11:01
  SPEAKER_01: I always say there's guidelines of things that we want to have in our food.
• 11:04
  SPEAKER_01: You know, we want to have fruits and vegetables, we want to have nutrient-dense foods, we want to have whole grains.
• 11:10
  SPEAKER_01: But within those guidelines, eat what's good, eat what has flavor.
• 11:15
  SPEAKER_01: And if we cook our food in a nutrient-dense way and we use those seasonings and those herbs that are available to us, we can make anything taste full flavorful.
• 11:26
  SPEAKER_02: I love that because um I actually have my kids are very picky eaters in terms of just like my girls, for instance, don't like a lot of meats.
• 11:34
  SPEAKER_02: So I loved hearing about how we can add lentils because that'll give them that protein.
• 11:39
  SPEAKER_02: Um my son really doesn't like vegetables, so I do have to be I have to be very creative with how they're introduced into the meals.
• 11:48
  SPEAKER_02: So I really like the idea and the concept of just being weird.
• 11:51
  SPEAKER_02: Yeah.
• 11:52
  SPEAKER_02: Because maybe there's there's like, you know, by being weird, there's creativity, and that creativity will actually get him to eat the food that he should be eating.
• 12:01
  SPEAKER_02: Um before we let you go, there was one thing that we you and I hadn't really talked a lot about, but you brought it up in the fact of like, you know, depending on how active we are during this time, it will affect, you know, how hungry we are and whatnot.
• 12:15
  SPEAKER_02: What is what are some ways that we can remain active?
• 12:18
  SPEAKER_02: And I know I'm kind of throwing a curveball at you, but um, I know with your background, like and and the fact that you were a D1 athlete, um I I'm sure that you have advice for the listeners on just different ways that they can stay active because you know, those of us who went to the gym, obviously we can't do that anymore.
• 12:37
  SPEAKER_02: And even with the social distancing and the fact that we are quarantined, it's difficult.
• 12:42
  SPEAKER_02: So, what what what's your advice on just how we can stay active to keep those endorphins running?
• 12:47
  SPEAKER_02: And you know, obviously that helps our emotional state as well.
• 12:50
  SPEAKER_02: So just your thoughts on that.
• 12:52
  SPEAKER_01: Absolutely.
• 12:52
  SPEAKER_01: So, like you said, all gyms are basically closed now.
• 12:55
  SPEAKER_01: There's only a select few that are still open.
• 12:57
  SPEAKER_01: Um, and the ones that are closed, they may be renting out equipment.
• 13:00
  SPEAKER_01: I know, like the spin studio and some of the CrossFit boxes around me are renting out their equipment, their spin bikes, which is insane.
• 13:08
  SPEAKER_01: But that is one way to stay active.
• 13:10
  SPEAKER_01: When we don't have equipment at home, it comes down to simple movements.
• 13:15
  SPEAKER_01: So body weight exercises, it comes walking.
• 13:18
  SPEAKER_01: You know, if you want to take up jogging now, uh, my fiance and I went on our first jog in years in a while.
• 13:24
  SPEAKER_01: Neither of us are runners, we're very anaerobic sport people.
• 13:28
  SPEAKER_01: Um, but it's a time to really explore.
• 13:31
  SPEAKER_01: Um, on you were on my podcast not too long ago that, you know, we can explore in this time of what tools that we have, what can we use, who can we ask?
• 13:41
  SPEAKER_01: This is a great time to have a personal trainer because they're going to explain not only what you can do at home, but why you're doing it and what is the feelings that you should be having, and you know, really work with you to develop what can go into when things go back to normal, what habits we can build when they go back to normal and really understanding what makes that exercise beneficial, what makes that workout beneficial.
• 14:08
  SPEAKER_01: So, really the basic body weight exercises are a great place to start.
• 14:12
  SPEAKER_01: Um, you know, if you get some of the apps, like I know the Beach Body app or whatever, you know, you can't get that feedback.
• 14:18
  SPEAKER_01: You can't get that answer of why am I doing this exercise?
• 14:22
  SPEAKER_01: What's making this exercise beneficial?
• 14:24
  SPEAKER_01: And that's really the benefit of having a personal trainer right now to show you how to work out at home, how to be mindful of your movement, how to integrate it.
• 14:34
  SPEAKER_01: You know, a lot of people are starting to be active now because we have so much uh extra time.
• 14:38
  SPEAKER_01: Maybe you don't have as much extra time, but you're kind of antsy in the house.
• 14:43
  SPEAKER_01: And that kind of brings wanting to use that time to be active.
• 14:47
  SPEAKER_01: Um, so really if it's as simple as just going out for a walk and soaking in the sunshine and having movement in your uh joints and stretching, like that is amazing.
• 14:59
  SPEAKER_01: Awesome.
• 15:00
  SPEAKER_01: Awesome, Casey.
• 15:01
  SPEAKER_01: Thank you so much.
• 15:02
  SPEAKER_01: Where can the listeners find you?
• 15:04
  SPEAKER_01: Absolutely.
• 15:05
  SPEAKER_01: So everything is Casey Fitness, so K-A-C-Dou-E, my website, Facebook, Instagram is all Casey Fitness, and I also have the Guilt Free Healthy Living podcast that Comedy is on.
• 15:18
  SPEAKER_01: She was a guest, and it was amazing to have her on.
• 15:21
  SPEAKER_01: Um, and I do have private coaching spots available if that's something that you are looking to move forward with.
• 15:27
  SPEAKER_01: Awesome.
• 15:27
  SPEAKER_02: And we will have all of those links in the show notes.
• 15:30
  SPEAKER_02: Casey, thank you so much.
• 15:32
  SPEAKER_02: I always love talking to you, so I really appreciate you coming on here today.
• 15:36
  SPEAKER_01: Yes, thank you so much.
• 15:39
  SPEAKER_00: Thanks for listening to Rise Up.
• 15:41
  SPEAKER_00: Always remember your uniqueness and the gift that you bring to this world.
• 15:46
  SPEAKER_00: Life happens for you, not to you.