Latest / I Choose Me with Jennie Garth / I Choose...Healthy Choices with Joy Bauer

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I Choose...Healthy Choices with Joy Bauer · I Choose Me with Jennie Garth

• 0:01
  Speaker 1: You're listening to I Choose Me with Jenny Garth. Hi, everyone,
• 0:10
  Speaker 1: welcome to I Choose Me. This podcast is all about
• 0:14
  Speaker 1: the choices we make and where they lead us. And
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  Speaker 1: one of the most important choices we make every day
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  Speaker 1: is the food we choose to put in our bodies.
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  Speaker 1: People are always asking me, what do I eat, When
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  Speaker 1: do I eat? All of the questions. Healthy eating has
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  Speaker 1: just become a way of life for me, but I
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  Speaker 1: also know it can be overwhelming sometimes and confusing with
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  Speaker 1: all the different things that we have available to us,
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  Speaker 1: all the different things that we see on the social
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  Speaker 1: media and the TV. Everybody, it seems, is giving us
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  Speaker 1: their tips and their hacks, and it can be a lot.
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  Speaker 1: I like to keep things simple, stick with the experts,
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  Speaker 1: and hear straight from the source. So my guest today
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  Speaker 1: is the nutrition and healthy lifestyle expert for the Today Show.
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  Speaker 1: She is a number one New York Times bestselling author
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  Speaker 1: known for making the most delicious and nutritious recipes, and
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  Speaker 1: she's part of my QVC sisterhood from the Q fifty.
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  Speaker 1: Please welcome Joy Bouer to the I Choose Me Podcast. Okay, Joy,
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  Speaker 1: we just met, but I feel like I've known you
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  Speaker 1: forever because I watch you on the Today Show. You're
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  Speaker 1: my nutritionist guru.
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  Speaker 2: You're making my heart pitter patter. Okay, So I have
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  Speaker 2: watched you forever and it was like super cool for
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  Speaker 2: me to be able to meet you at the event.
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  Speaker 2: I think you knew that, right. Did I lunge at you?
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  Speaker 1: You didn't lunge at me anymore than I lunged at you.
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  Speaker 1: So we're good. I'm so happy to have you on
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  Speaker 1: the pod today because there are so many questions that
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  Speaker 1: I have for you personally and just from our audience.
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  Speaker 1: Things people need to know, should know, things I just
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  Speaker 1: want to know, burning questions. So I'm just going to
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  Speaker 1: jump right into it. If that's okay, great, I would
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  Speaker 1: love it. Okay. Well, before we get to the questions,
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  Speaker 1: I do want to ask you, how did you become
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  Speaker 1: a nutritionist? Was this something that you loved since you
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  Speaker 1: were a little girl? Was this a driving desire for you?
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  Speaker 1: Did you fall into it? What happened?
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  Speaker 2: You know what? A little bit of all of that.
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  Speaker 2: So I was sort of born with this passion for
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  Speaker 2: all things under the health umbrella. I was a huge athlete.
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  Speaker 2: I loved every single sport that there was but by
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  Speaker 2: the time I was in middle school, I was a
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  Speaker 2: competitive gymnast, and so, like all serious athletes, sort of
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  Speaker 2: the food piece when hand in hand with the athleticism,
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  Speaker 2: and so I was always, you know, sort of researching
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  Speaker 2: and trying to figure out how to optimize my performance
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  Speaker 2: by eating better, making great, big messes in my mom's kitchen.
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  Speaker 2: Even though I called the masterpieces, truly they were message.
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  Speaker 2: She would validate that. And then as I got older,
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  Speaker 2: I decided that I wanted to actually go into medicine.
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  Speaker 2: So I was pre med in college. I majored in
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  Speaker 2: biochemistry and kinesiology, and I thought I was going to
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  Speaker 2: become a pediatrician. And when I graduated from college, and
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  Speaker 2: throughout that whole entire time, I was fascinated with nutrition.
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  Speaker 2: It was more of a hobby for me, and that
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  Speaker 2: point the sports was as well. And so when I graduated,
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  Speaker 2: I took a sabbatical from going to medical school and
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  Speaker 2: I got a graduate degree in clinical nutrition at NYU.
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  Speaker 2: And it was one of those moments we've all had them.
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  Speaker 2: All the moons lined up, the light bulb sort of
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  Speaker 2: went off. It was just my very first nutrition one
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  Speaker 2: oh one, and I thought, oh my goodness, like this
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  Speaker 2: could actually be a career. I love food. I was
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  Speaker 2: always a huge foodie. I grew up in a foody household.
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  Speaker 2: We loved textures and flavors and ethnic cuisine and combinations.
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  Speaker 2: I love playing with food. I have the gift of gab.
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  Speaker 2: I love working with people, and so like this, this
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  Speaker 2: was my path and so for many years. I think
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  Speaker 2: a lot of people know me from television, But ironically,
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  Speaker 2: the entire first half of my career was in academics.
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  Speaker 2: I was in clinical nutrition, and I loved every single
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  Speaker 2: job I ever had.
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  Speaker 1: Oh that's such a good story. I love that because
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  Speaker 1: that does seem to be such a natural progression from
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  Speaker 1: early athletics and knowing that your body runs better when
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  Speaker 1: you take better care of it and when you eat better,
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  Speaker 1: and then just growing that into this passion. It's such
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  Speaker 1: a good good story.
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  Speaker 2: But truth be told, Jenny, the earlier days, when I
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  Speaker 2: was doing my own nutrition research in middle school, in
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  Speaker 2: way before the Internet, my nutrition wasn't necessarily.
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  Speaker 1: I mean, what did we do before the internet.
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  Speaker 2: Oh my gosh. I allotted things like mayonnaise, lad and
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  Speaker 2: coleslaw as my vegetables, and my complex carbohydrates were buttery
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  Speaker 2: ritz crackers. I mean, it was a mess. It was
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  Speaker 2: a mess, but the interest and the passion was there.
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  Speaker 1: It's so true. We learn so much from the internet now.
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  Speaker 1: You know, if you start to follow nutritional feeds or
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  Speaker 1: healthy feeds, people that are putting really great positive content
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  Speaker 1: out there, you just start to get inundated with new
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  Speaker 1: recipes and new hacks and all the things that I mean,
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  Speaker 1: actually way more than we can even process. Sometimes it's
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  Speaker 1: just too much and you're like, now, I really don't
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  Speaker 1: know what to eat because there's too many ideas in
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  Speaker 1: my head.
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  Speaker 2: Right and a lot of the information can be conflicting.
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  Speaker 2: So you know, it sort of goes back to being
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  Speaker 2: your own best friend and your own cheerleader and your
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  Speaker 2: own supporter, and like really listening to your own body.
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  Speaker 2: Because I think one of the things that I say
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  Speaker 2: over and over again, there's no one size fits all plan.
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  Speaker 2: There's hundreds of ways to get to the finish line.
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  Speaker 2: And I think each of us we are unique. We
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  Speaker 2: have our own eating styles and sensitivities and food preferences,
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  Speaker 2: and we just have to figure it out. And that's
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  Speaker 2: part of the adventure.
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  Speaker 1: How did you become the force that you are on NBC.
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  Speaker 2: Wow, so TV was completely an accident. I was the
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  Speaker 2: director of Nutrition for pediatric Cardiology at Mount Sion and
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  Speaker 2: Medical Center, and I absolutely love my job. And part
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  Speaker 2: of my job I was in house. I worked in
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  Speaker 2: critical care, I worked in the transplant unit, I worked
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  Speaker 2: without patient, you know, all sorts of scenarios. But I
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  Speaker 2: also wrote this grant and I went out into underserved
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  Speaker 2: areas Harlem and East Harlem, and in a sense, I
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  Speaker 2: tried to break the chain. I worked with communities that
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  Speaker 2: were at high risk for obesity and heart disease, type
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  Speaker 2: two diabetes, and really teaching kindergarten through twelfth grade how
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  Speaker 2: to eat better, how to exercise more, how to practice
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  Speaker 2: healthier lifestyles. Loved my jobs. You know, I think I'm
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  Speaker 2: getting the goosebumps right now thinking.
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  Speaker 1: I have them. I have the goosebumps just hearing your
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  Speaker 1: amazing story and like, I'm so inspired by all this
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  Speaker 1: amazing work that you've done, and like how many people
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  Speaker 1: you have helped. Just wow, You're wow.
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  Speaker 2: Oh, thank you, thank you. I never take it for granted.
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  Speaker 2: I just I love my job so much. But that's me.
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  Speaker 2: I mean, there are so many different people in different
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  Speaker 2: fields that love their jobs as well. And look at you.
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  Speaker 2: I mean, you entertained us in such a huge way
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  Speaker 2: and brought so much joy into our homes. So I
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  Speaker 2: could say exactly the same thing to you, but they
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  Speaker 2: so there I was. I was doing my thing, and
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  Speaker 2: along the way, I started to write articles for magazines,
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  Speaker 2: and then I got a book deal. And so when
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  Speaker 2: the book came out, it was at a very interesting time.
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  Speaker 2: It was in the late nineteen nineties and people were
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  Speaker 2: starting to really take food seriously. Not just in the
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  Speaker 2: way that the less you eat, the more weight you
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  Speaker 2: could lose. It was more about eating the right foods
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  Speaker 2: and the right combinations can increase your energy and enable
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  Speaker 2: you to think more clearly, and lower your cholesterol and
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  Speaker 2: level out your blood sugar and regulate your mood. Like
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  Speaker 2: all of these things that we now know is you know,
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  Speaker 2: like everyday thoughts. But at the time it was new
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  Speaker 2: and it was exciting. So the book did really well,
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  Speaker 2: and then all of a sudden it landed on the
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  Speaker 2: desks of a lot of producers, and then producers started
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  Speaker 2: calling me in to do things on TV. And I'm
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  Speaker 2: not like you. The first television episode I ever did,
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  Speaker 2: I thought I was gonna throw up a food display.
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  Speaker 1: Oh my gosh.
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  Speaker 2: Part was racing a million miles a minute. I was
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  Speaker 2: a nervous wreck. And it was on the view. So
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  Speaker 2: there were four hosts and I was on with two couples,
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  Speaker 2: so I maybe had a line or two to say,
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  Speaker 2: but this was at my wheelhouse.
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  Speaker 1: It takes time to get comfortable in front of the camera.
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  Speaker 1: It does for me if I haven't done it in
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  Speaker 1: a while. It's like riding a bike. It comes back
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  Speaker 1: to you, but it does take that initial period of thinking, oh,
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  Speaker 1: this is going terribly.
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  Speaker 2: Yeah, no it yeah. It took me a lot to
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  Speaker 2: get my sea legs. I can hardly believe I'm saying this,
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  Speaker 2: but I have been the nutrition and health expert on
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  Speaker 2: the Today Show now for seventeen years. Wow, oh I am.
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  Speaker 1: That's incredible though, And the reason is because you are
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  Speaker 1: so personable and you really do break it down into
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  Speaker 1: simple terms for people and give us so many healthy
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  Speaker 1: ideas and options that we can use in our lives.
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  Speaker 1: Like what the information that you give us is so digestible,
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  Speaker 1: no pun intended.
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  Speaker 2: I love that.
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  Speaker 1: Things change all the time when it comes to food
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  Speaker 1: and nutrition. I mean when I was younger and in school,
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  Speaker 1: and I mean everybody probably They give us the food pyramid, right, right,
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  Speaker 1: and that's how we learned that's what we were supposed
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  Speaker 1: to eat. And has that changed? Has the discussion around
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  Speaker 1: that food pyramid changed? Have the things on the food
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  Speaker 1: pyramid changed?
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  Speaker 2: Oh? I sure hope. So I think, well, the short
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  Speaker 2: answer to that is absolutely. And I just think the
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  Speaker 2: common sense way that people who aspire to be healthy
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  Speaker 2: and who are you know, radical health nuts eat very
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  Speaker 2: very differently from the original food pyramid. I think we
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  Speaker 2: eat far less carbs now. The carbs that we do
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  Speaker 2: eat are slower burn, higher quality carbs, whole grains, you know,
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  Speaker 2: things like that. And also I think that we're much
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  Speaker 2: more thoughtful over our proteins. Plant proteins is explosive right now.
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  Speaker 2: That has a huge place within all of the proteins.
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  Speaker 2: People are diversifying their proteins now. Are also very environmentally mindful,
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  Speaker 2: so you know, we put a lot of thought into
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  Speaker 2: how we could reduce our carbon footprint as well, and
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  Speaker 2: that plays a part on it. I think that some
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  Speaker 2: of the things that we used to know, like the
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  Speaker 2: saturated fats, even though I know there's different camps of
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  Speaker 2: thought the saturated fats will still be connected with an
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  Speaker 2: elevated risk of heart disease, and we do want to
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  Speaker 2: reduce those. Even though the oils and sweets that we
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  Speaker 2: used to you know, once think we're okay, are now moderated,
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  Speaker 2: we're limited that much more, and a lot of the
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  Speaker 2: oils have switched in. Olive oil and avocado oil to me,
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  Speaker 2: are sort of the holy grail.
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  Speaker 1: Right me too. It used to be vegetable oil and
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  Speaker 1: then oil, and so those things are off the table now.
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  Speaker 1: We're not supposed to eat vegetable oil or kennel oil
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  Speaker 1: or one I just heard about yesterday, rape seed oil.
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  Speaker 2: Well, and I think that it's not necessarily that we
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  Speaker 2: need to totally avoid them, but they don't have the
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  Speaker 2: health perks or the benefits that we know we get
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  Speaker 2: from an extra virgin olive oil or a pure avocado oil.
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  Speaker 1: Does it need to be extra virgin?
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  Speaker 2: So extra virgin will have a more powerful array of antioxidants,
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  Speaker 2: but regular olive oil still has the mono unsaturated heart
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  Speaker 2: friendly fats. So what I usually will say to people is,
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  Speaker 2: if you're going to buy a really expensive bottle of
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  Speaker 2: olive oil, that's an extra virgin olive oil. I would
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  Speaker 2: probably save it for cold preps when you're really going
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  Speaker 2: to enjoy the powerful taste and you're not going to
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  Speaker 2: destroy any of the slightly heat sensitive antioxidant load that
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  Speaker 2: you're paying for in this extra virgin. But that being said,
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  Speaker 2: what we are finding out now, if you would have
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  Speaker 2: asked me this question two three years ago, I would
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  Speaker 2: have said to you, like, all of the antioxidants within
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  Speaker 2: the extra virgin or heat sensitive, a lot of them
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  Speaker 2: are not and their heat resistance, and so you still
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  Speaker 2: can cook with extra virgin olive oil. But sometimes again,
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  Speaker 2: if you're paying a top dollar for it, it's not
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  Speaker 2: really worth it. I would say save it for salad
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  Speaker 2: dressings and drizzling on hummus and things like that where
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  Speaker 2: you're really going to enjoy it. But extra virgin and
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  Speaker 2: regular olive oil all great. And avocado oil, the new
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  Speaker 2: kid on the block, is interesting because we don't have
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  Speaker 2: a lot of research on it, but it has When
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  Speaker 2: we look at the lipid composition, it is so during
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  Speaker 2: similar to extra virgin and regular olive oil that I'm
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  Speaker 2: so confident that whatever we wind up moving forward in
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  Speaker 2: terms of studies, we're going to find the same enhancing
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  Speaker 2: hard health, reducing and easing inflammation. And the nice thing
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  Speaker 2: about avocado oil is that it has a higher smoke
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  Speaker 2: point and it's also neutral tasting. So whereas back in
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  Speaker 2: the day we used to say, use canola oil for
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  Speaker 2: all your baked goods because it doesn't have a taste
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  Speaker 2: unless you're making olive oil cake. With all of oil cake,
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  Speaker 2: you would want that olive oily flavor, but not necessarily
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  Speaker 2: with your chocolate chip cookies or your other things. So
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  Speaker 2: avocado oil is great for any time that either you're
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  Speaker 2: going to use a super super high heat for prolonged
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  Speaker 2: periods of time because it's not going to go rancid,
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  Speaker 2: or if you want something that is not going to
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  Speaker 2: affect the flavor of your creation.
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  Speaker 1: That is such good news for me. I love avocado oil.
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  Speaker 1: I basically that's my oil now perfect. I heard though
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  Speaker 1: that there are certain brands which we probably shouldn't go into,
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  Speaker 1: but I've heard that there are some avocado oils that
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  Speaker 1: are better than other ones.
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  Speaker 2: Yeah, because there are brands out there that it's kind
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  Speaker 2: of fraudulent, and we're going to get better at this
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  Speaker 2: because avocado oil is becoming more mainstream. So we're becoming
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  Speaker 2: smarter consumers. There are brands that do blends and they'll
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  Speaker 2: be just a little fairy dust dropping of the avocado
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  Speaker 2: oil and then they'll have cheaper ves sgetable oil blends
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  Speaker 2: that are in it. So it makes you it's not nice,
• 15:04
  Speaker 2: not nice at all. But again my hope is I'm
• 15:08
  Speaker 2: crossing my fingers on my toes that because we're getting smarter,
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  Speaker 2: companies will shy against doing that, but doing it a lot.
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  Speaker 1: What about coconut oil.
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  Speaker 2: So I am not necessarily a fan of coconut oil.
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  Speaker 2: I could appreciate the mouth feel that it brings to
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  Speaker 2: the table, and I could also appreciate the flavor, and
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  Speaker 2: it's very versatile in some instances, more so than the
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  Speaker 2: real liquidy oils. The reason I say this is because
• 15:35
  Speaker 2: coconut oil, so we're not talking about refined coconut oil.
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  Speaker 2: I'm going to talk about a high quality coconut oil.
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  Speaker 2: So coconut oil is mainly saturated fat. And even though
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  Speaker 2: we have a lot of studies showing that the type
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  Speaker 2: of saturated fat that cocon coconut oil has is I
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  Speaker 2: refer to it as lipid neutral. So what that means
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  Speaker 2: is even though it falls under the umbrella of the
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  Speaker 2: type of fats that raise our bad cholesterol and subsequently
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  Speaker 2: can increase heart disease, the type of saturated fat in
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  Speaker 2: coconut oil. Some studies show that it's lipid neutral, meaning
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  Speaker 2: that even though it has you know, let's call it
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  Speaker 2: the somewhat scary fat, it doesn't affect your arteries like
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  Speaker 2: let's say, full fat dairy and like the marbled red meats.
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  Speaker 2: So it's a little bit different. But the reason why
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  Speaker 2: I would never say or recommend from my standpoint to
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  Speaker 2: use it as your go to oil is because there
• 16:35
  Speaker 2: are other studies and like the American Heart Association, it's
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  Speaker 2: a good it's a good resource to go to to
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  Speaker 2: look at how they sort of bucket coconut oil. They
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  Speaker 2: show that there are some studies that do have a
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  Speaker 2: connection to elevating cholesterol with coconut oil and raising heart
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  Speaker 2: disease risks. So I would say it's a great accent oil,
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  Speaker 2: but not necessarily soroughly your go to oil like olive
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  Speaker 2: and avocado.
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  Speaker 1: Okay, good to know. My daughter uses coconut oil when
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  Speaker 1: she makes popcorn, and I think, yeah, she enjoys the
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  Speaker 1: taste of it, but I'm going to have to try
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  Speaker 1: to switch her over to the apocado. Yeah, there are
• 17:18
  Speaker 1: so many conversations around protein, especially protein for women as
• 17:23
  Speaker 1: we age. I have been really researching it a lot
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  Speaker 1: lately and learning so much about protein because I don't
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  Speaker 1: eat red meat, I don't eat dairy, which is another
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  Speaker 1: way to get protein, and so it's been just sort
• 17:38
  Speaker 1: of a process of finding out what I can eat
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  Speaker 1: to get all my protein in because I've also learned
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  Speaker 1: that we need more protein than I ever even imagined.
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  Speaker 1: I heard yesterday it's like zero point four or or
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  Speaker 1: all the way to one percentage of protein you need
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  Speaker 1: to eat per pound.
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  Speaker 2: If you were to ask ten different registered dietitians you positions,
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  Speaker 2: you probably would get ten different answers. And I'm fascinated
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  Speaker 2: by all the protein research. This is what I will
• 18:10
  Speaker 2: tell you. I will say that one of the easiest
• 18:13
  Speaker 2: reference calculations that you can use is if you take
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  Speaker 2: your weight in pounds and you have it, that is
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  Speaker 2: the least amount of protein grams you should be eating,
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  Speaker 2: and you should be eating it throughout the day, not
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  Speaker 2: all in one meal. And the reason being that protein
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  Speaker 2: is an amazing nutrient. It helps to level out your
• 18:38
  Speaker 2: blood sugars because it slows down the absorption of carbohydrate,
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  Speaker 2: and we inevitably eat carbohydrate, even if you're a low
• 18:45
  Speaker 2: car person. You're eating vegetables, you're eating fruits. So it
• 18:49
  Speaker 2: helps to level out our blood sugars so we're more
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  Speaker 2: even keeled and we feel less frazzled and volatile. It
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  Speaker 2: also helps to repair and strengthen every single cell within
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  Speaker 2: our body. And it's all of our amino acids, of
• 19:02
  Speaker 2: the amino acids or the building blocks of our protein.
• 19:06
  Speaker 2: So if you take your weight, you divide it in half.
• 19:08
  Speaker 2: That is the number you should have as your starting point,
• 19:12
  Speaker 2: and it doesn't have to be an exact every day.
• 19:15
  Speaker 2: And people are probably thinking, well, how could I even
• 19:17
  Speaker 2: figure out how many grams different things have? And so
• 19:22
  Speaker 2: you can use some of the free apps or calculators
• 19:26
  Speaker 2: that they have online and just log your food and
• 19:29
  Speaker 2: be very specific with the amounts that you're eating, and
• 19:33
  Speaker 2: make sure that you differentiate between cooked and between raw,
• 19:38
  Speaker 2: especially for things like quinoa and brown rice and lentils,
• 19:43
  Speaker 2: because there'll be different measurements for cooked and for dry
• 19:46
  Speaker 2: and sow and beans. And so if you log your
• 19:49
  Speaker 2: food for three days and then you know what your
• 19:53
  Speaker 2: goal is, and let's say if you weigh one hundred
• 19:55
  Speaker 2: and forty pounds and your goal is seventy grams of
• 19:58
  Speaker 2: protein per day, you want to really divvy that up.
• 20:02
  Speaker 2: So in the perfect world, but of course we don't
• 20:05
  Speaker 2: live in the perfect world, but it would be something
• 20:07
  Speaker 2: like twenty grams at breakfast, twenty grams at launch, twenty
• 20:11
  Speaker 2: grams at dinner, and then ten grams with your snacks
• 20:14
  Speaker 2: scattered problem today.
• 20:16
  Speaker 1: Okay, that's so good. That's such a good breakdown.
• 20:19
  Speaker 2: Yeah, and not difficult. You know, you just have and
• 20:22
  Speaker 2: for you if you don't eat meat, it might even
• 20:25
  Speaker 2: be like a protein smoothie in the morning if you
• 20:27
  Speaker 2: add a scoop of a plant based protein powder. You
• 20:30
  Speaker 2: know that generally give you, depending upon what brand, you
• 20:33
  Speaker 2: could easily get about twenty grams from that. I am
• 20:37
  Speaker 2: a huge Greek yogurt lover, so for me in the morning,
• 20:42
  Speaker 2: you know, a piece of fruit and some Greek yogurt
• 20:44
  Speaker 2: and you know, maybe a handful of chopped nuts on top,
• 20:49
  Speaker 2: and yes, I'd hit my quota as well. So it's
• 20:52
  Speaker 2: not difficult. It's just being in the no knowledge is.
• 20:55
  Speaker 1: Right, absolutely absolutely, that is such a great equation for people,
• 20:59
  Speaker 1: and so to understand basically half your body weight in
• 21:03
  Speaker 1: protein grams per day, right, I love this, Okay. I
• 21:07
  Speaker 1: just heard also that protein should be the primary food
• 21:12
  Speaker 1: that you eat first thing in the morning, the thing
• 21:14
  Speaker 1: that you break your fast with in the mornings.
• 21:17
  Speaker 2: So this is kind of going to go back to
• 21:21
  Speaker 2: your personality and your eating preference. And the reason I'm
• 21:24
  Speaker 2: going to say this is because people are always saying
• 21:26
  Speaker 2: to me, is breakfast really the most important meal of
• 21:29
  Speaker 2: the day, And in my opinion, I think whatever meal
• 21:34
  Speaker 2: you're eating in that moment is the most important meal
• 21:38
  Speaker 2: of the day. We have several options while we're eating
• 21:42
  Speaker 2: to make really smart food choices, and every eating experience
• 21:47
  Speaker 2: is a new opportunity to do better or to do
• 21:50
  Speaker 2: as best as you can. Many people are just not
• 21:54
  Speaker 2: hungry in the morning, and so if you're not hungry
• 21:57
  Speaker 2: in the morning, I would hate somebody to force themself
• 22:00
  Speaker 2: to eat because they think that, you know, they're gonna
• 22:04
  Speaker 2: crumble if they don't have breakfast. And as long as
• 22:07
  Speaker 2: your energy level is still okay, and as long as
• 22:10
  Speaker 2: it if you skip breakfast, that doesn't mean that you're
• 22:13
  Speaker 2: sort of eating the house at night. When you get home.
• 22:15
  Speaker 2: In other words, like your appetite still level, your energy
• 22:18
  Speaker 2: levels are level, It's okay to skip breakfast. If you're
• 22:22
  Speaker 2: someone who wakes up ravenous. I would say your best
• 22:25
  Speaker 2: bet is a balance between some sort of high quality
• 22:30
  Speaker 2: carbohydrate that offers fiber and protein without a doubt, because again,
• 22:36
  Speaker 2: it's all about that blood sugar enus that's going to
• 22:40
  Speaker 2: help you power through your morning routine. Yeah.
• 22:43
  Speaker 1: I mean with my kids, I would always say, you
• 22:46
  Speaker 1: need to eat something before you go to school. You
• 22:48
  Speaker 1: want to fuel your brain if you want to listen,
• 22:50
  Speaker 1: and you want to you know, be present in your
• 22:52
  Speaker 1: classrooms and get good grades if that's what you're interested in.
• 22:55
  Speaker 1: And I was always met with so much resistance about
• 22:58
  Speaker 1: eating before they would leave the house.
• 23:01
  Speaker 2: And that's a kids thing, And I went listen. I'm
• 23:03
  Speaker 2: a nutritionist and I went through that same thing with
• 23:06
  Speaker 2: my kids. I have this vision in my head right now,
• 23:09
  Speaker 2: like running to the school bus with a bag of
• 23:11
  Speaker 2: dry cereal.
• 23:15
  Speaker 1: Oh god, Chris didn't anything. I know. I'm always like,
• 23:18
  Speaker 1: just have it with you, what if you get hungry,
• 23:20
  Speaker 1: just have it in your backpack. And they're so annoyed
• 23:23
  Speaker 1: by me.
• 23:23
  Speaker 2: Yeah, but your strategy was the right strategy, Like, that's
• 23:27
  Speaker 2: exactly what I did with them as well, you know.
• 23:30
  Speaker 2: And I think it's a different reason. With kids. It's
• 23:32
  Speaker 2: not necessarily because they're not hungry. It's because they're half
• 23:35
  Speaker 2: sleeping still and they wait till the last minute to
• 23:38
  Speaker 2: get up and they can't get out of bed and
• 23:40
  Speaker 2: they're propty and they're thinking about a pop quiz that
• 23:44
  Speaker 2: they have. But I think as adults, there are certain
• 23:48
  Speaker 2: people that just are not hungry in the morning. And
• 23:50
  Speaker 2: I think also a lot of people are into this
• 23:52
  Speaker 2: intermittent fasting. And if you have a window of time
• 23:55
  Speaker 2: that you're eating, whether it's eight hours or twelve hours,
• 23:59
  Speaker 2: you know they're afraid to start eating their breakfast too
• 24:01
  Speaker 2: early for fear. Then you know they have to stop
• 24:04
  Speaker 2: eating earlier on in the evening. So and in terms
• 24:08
  Speaker 2: of intermittent fasting, you know, I think that there's interesting
• 24:10
  Speaker 2: science there. I don't do intermittent fasting. I'm not a
• 24:14
  Speaker 2: big advocate or proponent of it. I don't push it,
• 24:18
  Speaker 2: but it sort of goes back to so many different
• 24:21
  Speaker 2: ways for people to be successful, and I love all
• 24:24
  Speaker 2: the options.
• 24:25
  Speaker 1: Yeah, I love that too. For me personally, I eat
• 24:35
  Speaker 1: when I'm hungry, and I know by I can regulate
• 24:39
  Speaker 1: my hunger level by eating different foods. Certain foods will
• 24:44
  Speaker 1: leave me feeling hungry in like an hour, and certain
• 24:47
  Speaker 1: foods will hold me over for four hours. How can
• 24:51
  Speaker 1: we speak to that?
• 24:52
  Speaker 2: So you're like the epitome of intuitive eating and eating.
• 24:58
  Speaker 2: You've mastered it. You're very, very thoughtful, You're very tuned
• 25:03
  Speaker 2: in to what your body needs, how your body responds.
• 25:07
  Speaker 2: And I would imagine because you've been doing it, you've
• 25:11
  Speaker 2: gotten yourself into some sort of a rhythm and a
• 25:13
  Speaker 2: great groove. So you probably do a lot of the
• 25:17
  Speaker 2: same rints and repeat.
• 25:19
  Speaker 1: M be fair, Yeah, definitely, Because I want to be comfortable.
• 25:24
  Speaker 1: I want to feel good, and so by listening to
• 25:27
  Speaker 1: my body, I've kind of learned what it is that
• 25:31
  Speaker 1: makes me feel good and what it is that doesn't
• 25:33
  Speaker 1: make me feel good. And I kind of like, for me, dairy.
• 25:35
  Speaker 1: I stay away from dairy because it doesn't feel good
• 25:37
  Speaker 1: when I eat it. I feel bloated, I feel gassy.
• 25:40
  Speaker 1: I just don't love it. I mean I do. I
• 25:43
  Speaker 1: don't eat dairy for health reasons, but I'm also an
• 25:45
  Speaker 1: animal lover, so there's that aspect of it. But I
• 25:49
  Speaker 1: really do listen to my body, and my friend Adele
• 25:52
  Speaker 1: was telling me that's intuitive eating. And I love when
• 25:56
  Speaker 1: people can be that in tune with their bodies and
• 25:59
  Speaker 1: listening to themselves enough to kind of get those messages.
• 26:05
  Speaker 2: No, it's a beautiful thing. It's when you know, all
• 26:08
  Speaker 2: things come together. And I imagine that there were people
• 26:11
  Speaker 2: that are listening that wish they could be as disciplined
• 26:15
  Speaker 2: as you are, because you know, they crave sugar, and
• 26:19
  Speaker 2: they crave meats and you know, macaroni like all of
• 26:23
  Speaker 2: these things. But the great news is you can reimagine
• 26:29
  Speaker 2: all of the things that you love in a health
• 26:32
  Speaker 2: afied way so that you never have to feel deprived.
• 26:35
  Speaker 2: Deprivation is the worst, the killer healthy eden.
• 26:40
  Speaker 1: I mean, deprivation and diet kind of go hand in
• 26:42
  Speaker 1: hand for me, like those two words, because I grew
• 26:47
  Speaker 1: up with a mom that was always on a diet,
• 26:49
  Speaker 1: always following some new routine, some new books she had
• 26:53
  Speaker 1: on her shelf about how she was supposed to eat.
• 26:56
  Speaker 1: And that was really hard for me because I thought, oh,
• 26:59
  Speaker 1: if I'm not doing it that way, then I'm doing
• 27:00
  Speaker 1: it the wrong way.
• 27:02
  Speaker 2: And I imagine that you have role modeled for your
• 27:07
  Speaker 2: children completely different.
• 27:10
  Speaker 1: I try, I definitely try.
• 27:13
  Speaker 2: Well, that's what the best we can do.
• 27:16
  Speaker 1: I love what you said about it. Every day is
• 27:19
  Speaker 1: a chance to sort of reset and redefine your intention
• 27:22
  Speaker 1: for your food that day, and just to give it
• 27:25
  Speaker 1: some thought, because you know, we are all so busy
• 27:28
  Speaker 1: and when you're hungry, we just want to fix that.
• 27:32
  Speaker 1: We want to put food in there so we don't
• 27:33
  Speaker 1: feel that those hunger pains. But if you kind of
• 27:36
  Speaker 1: think it through a little bit, maybe in the beginning
• 27:38
  Speaker 1: of the day or at some point during the day,
• 27:40
  Speaker 1: then you are a little bit more intentional about your choices.
• 27:44
  Speaker 2: Absolutely. I think one of the best tips that I
• 27:48
  Speaker 2: could give people is to take ten to fifteen minutes
• 27:51
  Speaker 2: to sit down and come up with five meals that
• 27:56
  Speaker 2: they can whip together in less than thirty minutes that
• 27:59
  Speaker 2: will bring them satisfaction and joy, and then to always
• 28:04
  Speaker 2: have at least the ingredients for two of those meals
• 28:08
  Speaker 2: at all times in the house. The audience can change
• 28:12
  Speaker 2: depending upon what your five meals are, but I think
• 28:15
  Speaker 2: it's very, very important because when we have a roadmap,
• 28:19
  Speaker 2: you know, it's fifty percent of the battle. Eating healthy
• 28:22
  Speaker 2: is fifty percent attitude. We both know it's not rocket science.
• 28:25
  Speaker 2: It's not you know, it doesn't have to be complicated,
• 28:28
  Speaker 2: but it should be the easy choice, the default choice,
• 28:32
  Speaker 2: and you have to have somewhat of a plan in
• 28:36
  Speaker 2: your head. And like the same thing goes for sugar.
• 28:38
  Speaker 2: There are so so many ways that we could satisfy
• 28:41
  Speaker 2: a sweet tooth, Yes, without sugar.
• 28:45
  Speaker 1: Let's talk about sugar. I mean, oh, I had a
• 28:50
  Speaker 1: really bad sugar addiction, to the point where it's like heroin.
• 28:54
  Speaker 2: To me, like it is, I understand.
• 28:57
  Speaker 1: I feel like if I were to eat sugar, it's
• 29:00
  Speaker 1: just I know, if I eat sugar, it's just so
• 29:02
  Speaker 1: easy for me to fall off the wagon and just
• 29:05
  Speaker 1: go back deep into eating sugar. I had a point
• 29:08
  Speaker 1: in my life not that long ago, where I was
• 29:12
  Speaker 1: so into sugar that my new obsession was caramel eminem's.
• 29:17
  Speaker 1: I would write, and I would keep that in my car.
• 29:21
  Speaker 1: I would keep them in my pocket of my robe,
• 29:25
  Speaker 1: so that I was never anywhere in my house or
• 29:28
  Speaker 1: on the road without my eminem's. Is that crazy?
• 29:31
  Speaker 2: What? Wow? And it's so hard on your mood and
• 29:34
  Speaker 2: your blood. Sugars because even though it feels so good
• 29:36
  Speaker 2: going down completely delicious and melt in your mouth, crave worthy.
• 29:42
  Speaker 2: You dream about them. They sort of live up to
• 29:45
  Speaker 2: the dream when you pop them in your mouth, but
• 29:48
  Speaker 2: then they set your blood sugars subsequently your mood into
• 29:53
  Speaker 2: a tailspin. And so like when it comes to sugar,
• 29:57
  Speaker 2: I think different people can approach getting off sugar in
• 30:00
  Speaker 2: different ways. Maybe you what worked for you, and I
• 30:04
  Speaker 2: don't know this for sure, but there's certain personalities that
• 30:08
  Speaker 2: just want to go cold turkey. They could make the
• 30:10
  Speaker 2: decision and they say, like, you know, some is opening
• 30:14
  Speaker 2: the Pandora's box and I cannot even go there, so
• 30:17
  Speaker 2: I just have to completely get off of it. And
• 30:20
  Speaker 2: then there's another type of personality that can say, as
• 30:23
  Speaker 2: long as I know, I can give myself one portion
• 30:28
  Speaker 2: controlled thing every day. So maybe it would be one pack.
• 30:32
  Speaker 2: I don't know how big the packs were of the
• 30:34
  Speaker 2: caramel em and MS.
• 30:36
  Speaker 1: Well, it depends if you're getting the family.
• 30:38
  Speaker 2: Side or so let's well say a handful.
• 30:42
  Speaker 1: Okay, that's good.
• 30:44
  Speaker 2: So like a portion control of you know, a sweet
• 30:48
  Speaker 2: thing that brings you happiness and sort of does it
• 30:52
  Speaker 2: for you, and you're able to stop after you have
• 30:56
  Speaker 2: that one thing. And maybe it's the sort of thing
• 30:58
  Speaker 2: like you push it to the late afternoon. I would
• 31:00
  Speaker 2: never tell anybody to open up that pans or box
• 31:03
  Speaker 2: earlier in the day, but you push it as late
• 31:05
  Speaker 2: as you can, and you know that you have it
• 31:07
  Speaker 2: to look forward to, and then you also know that, okay,
• 31:10
  Speaker 2: tomorrow there's another thing, and the next day there's another thing.
• 31:13
  Speaker 2: So none of these sweets are the last sweet of
• 31:16
  Speaker 2: my entire life.
• 31:17
  Speaker 1: That goes back to the deprivation exactly.
• 31:20
  Speaker 2: So I think like in both of those two directions,
• 31:23
  Speaker 2: it's knowing who you are, knowing what will make the
• 31:26
  Speaker 2: most sense for you, and no matter which one you choose,
• 31:30
  Speaker 2: definitely having a whole slew of no sugar added sweet
• 31:35
  Speaker 2: treats that you can enjoy. Jenny, I make one of
• 31:38
  Speaker 2: my favorite things is my healthiest chocolate shake. And all
• 31:44
  Speaker 2: I do is I take a cup of almond milk,
• 31:46
  Speaker 2: unsweetened almond milk, and I put it in a blender
• 31:49
  Speaker 2: with one frozen banana, two spoons of unsweetened cocoa powder,
• 31:55
  Speaker 2: half a teaspoon of vanilla extract, and a couple of
• 31:58
  Speaker 2: ice cubes. I'm telling you you get a thick, luscious,
• 32:04
  Speaker 2: rich chocolate shake.
• 32:05
  Speaker 1: And it just satisfies you. It satisfies that need for
• 32:09
  Speaker 1: something sweet exactly.
• 32:11
  Speaker 2: And even on Saint Patrick's Day, I'll put a little
• 32:14
  Speaker 2: bit of mint extract in there and it becomes a
• 32:16
  Speaker 2: shamrock shake. I love that, but super simple. And another
• 32:22
  Speaker 2: thing that I love to do is I go into
• 32:24
  Speaker 2: the grocery store and I buy the bags of organic
• 32:27
  Speaker 2: frozen fruit and I eat them right out of the
• 32:29
  Speaker 2: freezer bag, things like pitted cherries and peach slices, and
• 32:35
  Speaker 2: it almost feels and that mango chunks. It's like Italian
• 32:39
  Speaker 2: ices without any of the junk.
• 32:41
  Speaker 1: Yes, So fruit is a great alternative to process.
• 32:45
  Speaker 2: Sugar, right, wonderful.
• 32:48
  Speaker 1: Okay, talk to me about other alternatives because there are
• 32:52
  Speaker 1: a lot of things out there available.
• 32:53
  Speaker 2: Now.
• 32:53
  Speaker 1: I know I dabble with coconut sugar, Let's see what else.
• 32:57
  Speaker 1: Monk fruit sweetener is another one that I've been baking with.
• 33:02
  Speaker 2: I love learning about all these things. So when it
• 33:04
  Speaker 2: comes under the added sugar, the less process types of sugar,
• 33:09
  Speaker 2: but it's still going to be sugar, will be honey,
• 33:12
  Speaker 2: maple syrup, and coconut sugar, and I love them all
• 33:16
  Speaker 2: and I'm not even afraid of sugar or brown sugar.
• 33:19
  Speaker 2: It's just about using minimal amounts. Because I use all
• 33:23
  Speaker 2: of these things in all of my recipes, and depending
• 33:26
  Speaker 2: upon which ones work better in certain things, those are
• 33:29
  Speaker 2: the ones that I'm going to go towards. But they'll
• 33:31
  Speaker 2: still count as added sugar because they still are going
• 33:35
  Speaker 2: to produce an insulin response. They still will raise your
• 33:41
  Speaker 2: blood sugar. So the name of the game is less
• 33:44
  Speaker 2: is more. But I'm all for the real McCoy. When
• 33:47
  Speaker 2: we talk about the sugar substitutes. I've done deep dives
• 33:52
  Speaker 2: into the research, and the ones right now that I
• 33:55
  Speaker 2: feel very comfortable with will be stevia, monk fruit, and
• 34:01
  Speaker 2: I'm also very interested in allylose oh a l l
• 34:06
  Speaker 2: u l o O s e yes. So those those
• 34:10
  Speaker 2: are the few that I am dabbling around with and
• 34:14
  Speaker 2: I feel completely okay with, and in fact, some of
• 34:16
  Speaker 2: the Greek yogurts that I'll get. Usually I'll get a
• 34:19
  Speaker 2: plain Greek yogurt and I'll doctor it up myself, but
• 34:22
  Speaker 2: sometimes I buy the flavor varieties, and i'll buy the
• 34:25
  Speaker 2: flavor varieties with a stevia they use like a reb
• 34:29
  Speaker 2: b a reb M, I think, which is just a
• 34:31
  Speaker 2: different iteration of a Stevia and it's really they some
• 34:36
  Speaker 2: of them have hit the mark, others not so much.
• 34:38
  Speaker 2: But some of the brands have really mastered it and
• 34:41
  Speaker 2: there's no aftertaste, and you know, but.
• 34:44
  Speaker 1: They still you're saying, they still spike your blood sugar level.
• 34:48
  Speaker 2: No, not Stevie or monk fruit, amazing, just the maple syrup,
• 34:53
  Speaker 2: coconut sugar, and honey. So those fall under the added sugars. Stevie,
• 35:00
  Speaker 2: monk fruit, and Allylose have no insulin response, and those
• 35:05
  Speaker 2: fall under the sugar substitutes.
• 35:08
  Speaker 1: Oh my gosh, I'm so happy to hear this because
• 35:10
  Speaker 1: monk fruit has become just a part of our lives here.
• 35:13
  Speaker 1: We don't We just stopped buying sugar so we're not tempted,
• 35:18
  Speaker 1: and we use munk fruit for baking. I use it
• 35:20
  Speaker 1: in my teas every morning, you know, anything that we
• 35:23
  Speaker 1: need that little sweet hit. And it's very sweet.
• 35:26
  Speaker 2: It's very sweet. And you have to sort of develop
• 35:30
  Speaker 2: a knack for how you're putting in and the biggest
• 35:35
  Speaker 2: tip is to start with less and you could always
• 35:38
  Speaker 2: always add a little bit more because if you put
• 35:41
  Speaker 2: too much in, oh, your drink is.
• 35:43
  Speaker 1: Toast, right, you're not gonna like that, yeah, but.
• 35:46
  Speaker 2: It's great that you've mastered it.
• 35:55
  Speaker 1: Another thing I really am interested in right now. It's
• 35:58
  Speaker 1: kind of going back to the proteins, but amino acids
• 36:01
  Speaker 1: and how consuming additional amino acids on the daily can
• 36:08
  Speaker 1: help with your protein intake.
• 36:11
  Speaker 2: So protein is actually made of amino acids. And you know,
• 36:16
  Speaker 2: we have different types of amino acids. We have something
• 36:19
  Speaker 2: called essential amino acids, there's nine of them, and then
• 36:22
  Speaker 2: we have non essential amino acids. And then now you
• 36:26
  Speaker 2: leave it to progression. Now we have a new definition
• 36:28
  Speaker 2: called semi essential amino acids. Nobody needs to remember any
• 36:32
  Speaker 2: of this, but what you do need to know the
• 36:36
  Speaker 2: amino acids are building blocks for protein. So whenever you're
• 36:40
  Speaker 2: eating protein, whether it's a plant based protein like lentils,
• 36:44
  Speaker 2: or whether it's an animal based protein like a dairy
• 36:48
  Speaker 2: or chicken, you are getting amino acids. Back in the day,
• 36:52
  Speaker 2: we used to think that plant based proteins they don't
• 36:56
  Speaker 2: it doesn't have like all the essential amino acids and
• 36:59
  Speaker 2: all of all of the full list of complete amino acids,
• 37:02
  Speaker 2: And we used to think that you need it's a
• 37:04
  Speaker 2: couple all of these amino acids at the same meal
• 37:07
  Speaker 2: like brown rice and beans. So you are getting this
• 37:10
  Speaker 2: complete list of amino acids. And now we know as
• 37:12
  Speaker 2: long as you just like vary your diet and you're
• 37:15
  Speaker 2: having a nice balance of different plant based or animal
• 37:21
  Speaker 2: proteins throughout the day and you're hitting the amount of
• 37:24
  Speaker 2: protein that you need, that there's a massive chance you
• 37:29
  Speaker 2: are getting the right types of amino acids and you're
• 37:32
  Speaker 2: getting the amount of amino acids that you need. You
• 37:36
  Speaker 2: don't necessarily need to be taking up and beyond those
• 37:41
  Speaker 2: amino acids if you're hitting your protein mark unless you're
• 37:45
  Speaker 2: treating something specific. And the reason I say that is
• 37:48
  Speaker 2: because we know when we isolate certain amino acids, some
• 37:53
  Speaker 2: one might be good for helping you with sleep, one
• 37:56
  Speaker 2: might be good for mitigating headache, one might be good
• 38:01
  Speaker 2: for or a bunch might be good for helping with
• 38:03
  Speaker 2: hydration status. So that's when you look at adding on
• 38:09
  Speaker 2: very specific amino acids on top of your regular protein grams.
• 38:14
  Speaker 2: Does that make sense?
• 38:15
  Speaker 1: Yeah? I mean I think I am doing that now.
• 38:17
  Speaker 1: I'm currently adding an amino acid powder to some water
• 38:22
  Speaker 1: every day and just kind of making sure that I
• 38:25
  Speaker 1: get that in once a day and you feel great. Yeah,
• 38:29
  Speaker 1: and it's you know, you got to make sure you're
• 38:30
  Speaker 1: checking the boxes, make sure you're finding a powder form
• 38:33
  Speaker 1: that doesn't have added sugar in it.
• 38:35
  Speaker 2: That's why it's important to read labels to know what's
• 38:38
  Speaker 2: in them. There's a lot of emerging research right now
• 38:42
  Speaker 2: when we mix certain amino acids with electrolytes, meaning potassium, sodium,
• 38:50
  Speaker 2: and magnesium. So those three electrolytes help to balance our
• 38:55
  Speaker 2: fluid on a cellular level, our balance, and so we
• 39:00
  Speaker 2: have this emerging research. It's not quite there yet, but
• 39:03
  Speaker 2: it seems to be exciting, and I'm keeping my eye
• 39:05
  Speaker 2: on it, so I guess we'll have to stay tuned.
• 39:07
  Speaker 2: We need larger and larger human studies. But it's showing
• 39:10
  Speaker 2: that when you couple certain amino acids with these electrolytes
• 39:16
  Speaker 2: in a drink, you're able to enhance hydration. And now,
• 39:19
  Speaker 2: for a regular person we could just sip regular water,
• 39:23
  Speaker 2: but for Olympic athletes and elite athletes, that's huge. Even
• 39:27
  Speaker 2: for regular people who hike a lot, to be able
• 39:30
  Speaker 2: to hydrate more efficiently and effectively, that really exciting.
• 39:34
  Speaker 1: You're onto me right now, I have a water bottle
• 39:37
  Speaker 1: that I carry with me everywhere, and I refer to
• 39:40
  Speaker 1: it as my emotional support water bottle, and I always
• 39:44
  Speaker 1: have electrolytes in it, and once a day I'll add
• 39:47
  Speaker 1: in the aminopowder. I wonder, though, is there a point
• 39:51
  Speaker 1: where I can overdo it on my electrolyte consumption.
• 39:55
  Speaker 2: Yes, because what electrolytes also do, aside from balancing our
• 40:02
  Speaker 2: fluid management, is they also control muscle contraction, and our
• 40:08
  Speaker 2: hearts are muscles, So you know, it's the sort of
• 40:11
  Speaker 2: thing I wouldn't do it. I would only have you
• 40:14
  Speaker 2: do that, probably when you're having an intense exercise about
• 40:18
  Speaker 2: but I wouldn't have you do it regularly when you're
• 40:21
  Speaker 2: drinking your water quota for the party. Then I would
• 40:25
  Speaker 2: stick with regular water. And the other thing to keep
• 40:27
  Speaker 2: in mind is that you know so many people over
• 40:30
  Speaker 2: fifty start dancing with high blood pressure, and high blood
• 40:37
  Speaker 2: pressure is known as like a silent issue because you
• 40:41
  Speaker 2: don't even know that you have it until you actually
• 40:43
  Speaker 2: go to your doctor for your physical and they put
• 40:45
  Speaker 2: the cuff on you and then you take blood pressure
• 40:48
  Speaker 2: and they tell you you have high blood pressure, and
• 40:51
  Speaker 2: you're thinking, what, But I feel absolutely fine. Sodium. If
• 40:55
  Speaker 2: you're having sodium in all of these drinks, sodiums and
• 40:59
  Speaker 2: electrolyte that draws in water, so it could increase the
• 41:04
  Speaker 2: water within your blood vessels, which then increases your blood pressure.
• 41:09
  Speaker 2: That's what blood pressure is, right, It's the pressure on
• 41:12
  Speaker 2: our blood vessel walls. So that's why I would say,
• 41:15
  Speaker 2: you know, if you're going to do it, first and foremost,
• 41:19
  Speaker 2: make sure that all of your labs check out normal,
• 41:22
  Speaker 2: that there's you know, nothing that that has a red flag.
• 41:25
  Speaker 2: That you have normal blood pressure, you don't have a
• 41:27
  Speaker 2: family history of blood pressure or heart disease. And I
• 41:30
  Speaker 2: would say to do this only when you have a
• 41:32
  Speaker 2: heavy bout of exercise.
• 41:34
  Speaker 1: Okay, Okay, good good information. You mentioned sodium, and that's
• 41:39
  Speaker 1: another hot topic for me personally. What is the deal
• 41:43
  Speaker 1: with sodium. I've heard that, you know, just regular iodized
• 41:47
  Speaker 1: table salt is not something you should be eating. I've
• 41:51
  Speaker 1: then switched to Hamalayan salt, which I've now heard maybe
• 41:56
  Speaker 1: not be the best choice, and now I'm onto Celtic salt.
• 41:59
  Speaker 1: So I gotta find some alternative because anybody that knows
• 42:03
  Speaker 1: me knows I like my salt.
• 42:05
  Speaker 2: Yeah, I'm your soul sister here. I love my salt too,
• 42:11
  Speaker 2: and I'm a bit of a salt connoisseur because I
• 42:13
  Speaker 2: love it so much. Salt is actually salt is salt
• 42:18
  Speaker 2: is salt. So the deal with salt is salt is
• 42:21
  Speaker 2: made of sodium chloride, and it's sodium within salt that
• 42:26
  Speaker 2: is problematic. That is the component that draws in water,
• 42:30
  Speaker 2: and when we have too much salt, it makes us
• 42:32
  Speaker 2: feel bloated. It could raise the blood pressure like I
• 42:35
  Speaker 2: just talked about, and it could also exacerbate reflux. A
• 42:39
  Speaker 2: lot of people deal with adjita partfer also known as reflux.
• 42:43
  Speaker 2: So like, salt is not our best friend, but it
• 42:47
  Speaker 2: makes things taste so dark good. So when it comes
• 42:51
  Speaker 2: to salt, the different types of salt that we see
• 42:56
  Speaker 2: on the market generally mean that they have subtle flavor differences.
• 43:02
  Speaker 2: And that's because where they're coming from, the minerals that
• 43:06
  Speaker 2: they're acquiring as they're made into salt, and so it's
• 43:10
  Speaker 2: more of the flavor and the looks of them and
• 43:14
  Speaker 2: the coloring of them. It's not necessarily one is not
• 43:18
  Speaker 2: necessarily healthier than the other. What I will tell you
• 43:22
  Speaker 2: is healthier. Though, when you're following a recipe. When if
• 43:27
  Speaker 2: you're completely following it and you're not salting to taste
• 43:31
  Speaker 2: and something calls for a teaspoon of salt, what you
• 43:35
  Speaker 2: want to do is always use a coarse salt like
• 43:38
  Speaker 2: koaster salt or coarse sea salt, or of course Himalayan salt,
• 43:43
  Speaker 2: if you want anything that's coarse. And the reason being
• 43:46
  Speaker 2: is because the coarse crystals will take up more space
• 43:49
  Speaker 2: on that tea spoon when you compare it to a
• 43:52
  Speaker 2: fine table salt or fine sea salt, and so that
• 43:56
  Speaker 2: means that the recipe will have less soady in it.
• 44:01
  Speaker 2: So it will only work when you're comparing teaspoon to teaspoon. Now,
• 44:05
  Speaker 2: on the other hand, if you're just salting to taste,
• 44:08
  Speaker 2: you could actually be adding double the amount of the
• 44:12
  Speaker 2: core salt. Oh no, I would have for a table
• 44:15
  Speaker 2: you know, then for a fine salt. So it's a
• 44:18
  Speaker 2: great rule of thumb when you are following a recipe,
• 44:22
  Speaker 2: always go for the course. I love using kosher salt.
• 44:24
  Speaker 2: That's generally my go to salt.
• 44:26
  Speaker 1: That is so good to know. Okay, So menopause is
• 44:30
  Speaker 1: finally getting its stay in the sun. We're talking more
• 44:34
  Speaker 1: about it. It's not taboo to talk about it, and
• 44:36
  Speaker 1: we're learning so much. There's so much science about it,
• 44:39
  Speaker 1: and we have a few friends in common that are
• 44:42
  Speaker 1: just leading the way in these conversations. I had a
• 44:46
  Speaker 1: friend ask what are the benefits of quitting sugar and
• 44:50
  Speaker 1: how that affects your menopausal symptoms.
• 44:54
  Speaker 2: First off, just from the placebo standpoint, alone, quitting sugar
• 44:58
  Speaker 2: is going to make you feel better.
• 45:00
  Speaker 1: Amen, sister.
• 45:02
  Speaker 2: Yeah, so that alone is enough to say pull back
• 45:06
  Speaker 2: on your sugar intake. But pulling back on your sugar
• 45:09
  Speaker 2: also helps to reduce your risk for cardiovascular issues. It's
• 45:15
  Speaker 2: going to reduce your risk for heart disease hands down.
• 45:17
  Speaker 2: It's also obviously going to reduce your risk for type
• 45:20
  Speaker 2: two diabetes. And it's going to reduce inflammation. It eases inflammation.
• 45:25
  Speaker 2: Sugar is proflammatory, it increases inflammation. It's going to light
• 45:29
  Speaker 2: us up. So when you pull back on sugar, it's
• 45:32
  Speaker 2: only going to help you in everything, joy, everything I know.
• 45:37
  Speaker 2: So I think that do the best that you can.
• 45:40
  Speaker 2: It's in barbecue sauce, it's in our condiments and salad dressings.
• 45:44
  Speaker 2: It's lurking where you cannot even begin to imagine. It's lurking.
• 45:48
  Speaker 2: But as long as you pinpoint the most obvious spots
• 45:54
  Speaker 2: that you know that you're getting it in and toss
• 45:57
  Speaker 2: them out of your diet, or get them off the
• 45:59
  Speaker 2: menu and swap in other things that can satisfy a
• 46:02
  Speaker 2: sweet tooth, you are so far ahead of the game.
• 46:05
  Speaker 2: The incremental amounts will not make such a difference, I
• 46:09
  Speaker 2: promise you. But when you get out the majority of it, Wow,
• 46:12
  Speaker 2: you are going to feel so much better.
• 46:14
  Speaker 1: I think a lot of Americans, oh, the sugary drinks.
• 46:19
  Speaker 1: It's at first it started with the sodas, and then
• 46:23
  Speaker 1: we all learned that we shouldn't be drinking sodas and
• 46:25
  Speaker 1: we should try to cut back on those. So people
• 46:27
  Speaker 1: started drinking diet sodas, which is a whole other can
• 46:31
  Speaker 1: of worms. And then there's the you know, frappuccino double
• 46:37
  Speaker 1: delight that people get every morning on their way to
• 46:40
  Speaker 1: work because they need it to get through their day.
• 46:44
  Speaker 2: Now, it's crazy. I absolutely love flavored sparkling water, like
• 46:50
  Speaker 2: that's that's my soda. And what's nice about that is
• 46:53
  Speaker 2: it gives you the bubbleafizz that we crave, so it's
• 46:58
  Speaker 2: a little bit more exciting than water. Even though I water.
• 47:00
  Speaker 2: I love plain water. I drink it all the time.
• 47:02
  Speaker 2: But if I want something a little bit extra, that's
• 47:05
  Speaker 2: my soda of choice. It's made with the essence of
• 47:08
  Speaker 2: natural fruit. There's nothing in it. There's no sodium, there's
• 47:11
  Speaker 2: no sugar, there's no calories, there's nothing artificial, and there's
• 47:14
  Speaker 2: so many flavors to choose from.
• 47:16
  Speaker 1: Oh my gosh. I went to the store the other
• 47:18
  Speaker 1: day and it was one of those fancy health food stores.
• 47:22
  Speaker 1: I won't mention the name, but there is an entire aisle.
• 47:26
  Speaker 1: It's like a wall of cans of these new emerging sodas,
• 47:32
  Speaker 1: like healthy sodas, probiotic sodas, sodas that heal everything. And
• 47:39
  Speaker 1: I just want to know what is your stance on that,
• 47:41
  Speaker 1: because literally, there would I would not have enough time
• 47:44
  Speaker 1: in my day to take down every can of those
• 47:46
  Speaker 1: sodas and look at the ingredient content.
• 47:48
  Speaker 2: A lot of times, with the additives that they're putting
• 47:51
  Speaker 2: in there, whether it be like a probiotic or vitamins
• 47:55
  Speaker 2: and minerals and things like that, it's not necessarily enough
• 47:59
  Speaker 2: to justify adding them in. So I say, pick the
• 48:03
  Speaker 2: brand that you like, the flavor the best, of make
• 48:05
  Speaker 2: sure there's nothing dangerous in it. Again, you're looking for
• 48:09
  Speaker 2: nothing artificial, no sugar, no sodium, ultimately no calories. And
• 48:13
  Speaker 2: another little trick that you can do if you want
• 48:16
  Speaker 2: to jazz it up and bring a little bit more
• 48:18
  Speaker 2: flavor into it, because for a lot of people, going
• 48:20
  Speaker 2: from soda to sparkling flavored water, it feels a little light.
• 48:26
  Speaker 2: You add a shot of one hundred percent fruit juice
• 48:29
  Speaker 2: in there. It could be a pomegranate juice, a cranberry juice,
• 48:32
  Speaker 2: and orange juice, a pink grapefruit juice, and suddenly you're
• 48:35
  Speaker 2: adding an explosion of additional flavor.
• 48:39
  Speaker 1: You know, I will say that when you're correct. I
• 48:41
  Speaker 1: stopped eating sugar sort of cold turkey, because that's the
• 48:43
  Speaker 1: way I knew how I had to do it. But
• 48:46
  Speaker 1: if people are looking to cut back on sugar, it
• 48:50
  Speaker 1: takes time. It's because your body is so used to
• 48:54
  Speaker 1: that level of sweetness and that kind of automatic brain
• 48:58
  Speaker 1: flood that you get when you eat sugar. You have
• 49:02
  Speaker 1: to give yourself time to adjust because like you will
• 49:06
  Speaker 1: start to not need it as much as you pull
• 49:09
  Speaker 1: it back, you'll be satisfied with less. It just takes time.
• 49:13
  Speaker 2: And you feel so good that it takes on a
• 49:16
  Speaker 2: life of its own. You just you want to keep going.
• 49:19
  Speaker 2: That's that's the great part about eating healthy. You don't
• 49:24
  Speaker 2: have to make these grand changes immediately. These all little
• 49:28
  Speaker 2: changes make you feel so good that you want to
• 49:32
  Speaker 2: do another, and another and another. And when it comes
• 49:35
  Speaker 2: to eating healthy or giving up sugar, the very first
• 49:38
  Speaker 2: step is making the decision getting your head in the game,
• 49:42
  Speaker 2: because again, fifty percent attitude, and when your head is
• 49:47
  Speaker 2: in it for the right reasons, that's when the magic happens.
• 49:51
  Speaker 1: Yes, absolutely, I want to ask you a question. What
• 49:54
  Speaker 1: is the last I Choose me moment you had? Could
• 49:58
  Speaker 1: be big, could be little for me, example, choosing to
• 50:03
  Speaker 1: use a sugar alternative in my tea this morning, that
• 50:05
  Speaker 1: was an I Choose me moment? Or you know, they
• 50:08
  Speaker 1: can be huge, like choosing to start a new career
• 50:12
  Speaker 1: path or you know, big, little whatever it was, what
• 50:15
  Speaker 1: was yours?
• 50:15
  Speaker 2: This is actually a pretty easy one for me to answer.
• 50:19
  Speaker 2: So my I Choose Me moment was I had a
• 50:24
  Speaker 2: work obligation scheduled for tomorrow night, and my younger daughter
• 50:34
  Speaker 2: called and said that she was free, that her plans
• 50:37
  Speaker 2: had just fallen apart did I want to come into
• 50:40
  Speaker 2: the city and join her for dinner? And I thought, yes,
• 50:46
  Speaker 2: I do, And so I canceled the work obligation and
• 50:49
  Speaker 2: I chose myself and often I'm going to go tomorrow
• 50:52
  Speaker 2: night to join my daughter for a glorious dinner.
• 50:55
  Speaker 1: Oh my god, I love that because I know how
• 50:58
  Speaker 1: valuable that time is with your adult daughters. It just
• 51:02
  Speaker 1: fills you up.
• 51:03
  Speaker 2: And like the old me wouldn't have done that. I would,
• 51:07
  Speaker 2: you know, I like you. We say yes to every
• 51:10
  Speaker 2: work obligation that comes about. You know, we never want
• 51:13
  Speaker 2: to disappoint anybody. And I think the older I get,
• 51:18
  Speaker 2: the the wiser I'm getting in, the more confident I'm
• 51:23
  Speaker 2: getting with doing what I really want to do. Obviously,
• 51:29
  Speaker 2: you know, never being mindful of never hurting anyone's feelings
• 51:33
  Speaker 2: and making sure that I give the right people the
• 51:35
  Speaker 2: right right and you know, do what I need to
• 51:37
  Speaker 2: do to make sure that my career is flourishing. But
• 51:40
  Speaker 2: at the same time, you know, taking care of myself,
• 51:44
  Speaker 2: nurturing my soul.
• 51:46
  Speaker 1: I love that and I love you. Thank you so
• 51:49
  Speaker 1: much for being on our podcast.
• 51:51
  Speaker 2: You are so welcome.
• 51:53
  Speaker 1: My Jenny, Mike Kelly, my girl, I learned so much today,
• 51:58
  Speaker 1: and I know our listeners did too, so this has
• 52:01
  Speaker 1: just been wonderful. Thank you Joy.
• 52:03
  Speaker 2: Oh my pleasure. I want to have you over for
• 52:06
  Speaker 2: a feast to my house one day.
• 52:08
  Speaker 1: I'm here, I'm ready.
• 52:09
  Speaker 2: Great, No sugar.
• 52:13
  Speaker 1: That was some incredible information from my friend Joy. Thank
• 52:18
  Speaker 1: you Joy. There's always something new to learn about food
• 52:22
  Speaker 1: and nutrition, and I'm just so grateful that she was
• 52:24
  Speaker 1: able to chat with me today. As we continue to
• 52:27
  Speaker 1: choose ourselves each week, how about this for and I
• 52:31
  Speaker 1: choose me moment, Let's take a look in our refrigerators.
• 52:36
  Speaker 1: How about we even go deeper. How about we look
• 52:38
  Speaker 1: in our snack cabinets. I know you have one of those,
• 52:42
  Speaker 1: because I have one, and ours is literally a disaster.
• 52:46
  Speaker 1: There's open bags, cookies falling out everywhere. It's actually pretty embarrassing.
• 52:51
  Speaker 1: But let's not choose to focus on that. Let's focus
• 52:54
  Speaker 1: on this. Are their healthy options in there? Or is
• 52:59
  Speaker 1: it just a bunch of cracks? Yeah, I'm telling you.
• 53:01
  Speaker 1: For me, I had to go through and physically remove
• 53:05
  Speaker 1: any temptations that I know would be calling my name
• 53:08
  Speaker 1: come eight pm. I had to throw out my precious
• 53:12
  Speaker 1: caramel m and MS. I had to hide Fiona's Cheetos
• 53:16
  Speaker 1: on the top shelf where I can't really reach them,
• 53:19
  Speaker 1: and I have to do that over and over because
• 53:21
  Speaker 1: I don't know how they do it. But those tempting snacks,
• 53:24
  Speaker 1: those not so great choices, they seem to sneak their
• 53:26
  Speaker 1: way back in there every time. It's like they multiply
• 53:29
  Speaker 1: in there somehow. So choose to clean all of that up.
• 53:33
  Speaker 1: Set yourself up with success when it comes to healthy
• 53:36
  Speaker 1: eating options. Also, here's a question, when was the last
• 53:41
  Speaker 1: time you cooked for yourself instead of getting drive through
• 53:45
  Speaker 1: or ordering takeout? Like cooked real food. It doesn't have
• 53:49
  Speaker 1: to be fancy or complicated. Maybe just grill some chicken,
• 53:53
  Speaker 1: or boil up some wild rice, or make a big
• 53:56
  Speaker 1: salad with whatever little lonely vegetables are hiding in there.
• 54:00
  Speaker 1: You will feel so much better when you take the
• 54:03
  Speaker 1: time to prioritize what you put in your body. I know,
• 54:07
  Speaker 1: I know, our lives are hectic and it's easy to
• 54:10
  Speaker 1: forget these things. But hopefully this conversation today reminds you
• 54:16
  Speaker 1: to choose healthy options for your next meal. That's it.
• 54:20
  Speaker 1: Thanks for listening to I choose me. You can check
• 54:23
  Speaker 1: out all our social links in the show notes and
• 54:26
  Speaker 1: make sure to follow rate review, you know all that stuff.
• 54:29
  Speaker 1: Use the hashtag I Choose me because I want to
• 54:32
  Speaker 1: see what your eye choose me moments are. I'll be
• 54:35
  Speaker 1: right here next week, and I hope you will choose
• 54:37
  Speaker 1: to be here too,