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Eat Better, Feel Better | The Eye Believe Podcast · The Eye Believe Podcast

0:03
hey everyone welcome back to the Eye Believe Podcast
0:05
I'm Megan
0:06
and my guest today we have a mother and daughter team
0:08
we have Sheri and Leah Wernecke with Wernecke Wellness
0:11
welcome ladies thank you
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thank you for having us yes
0:15
so I'm Leah and I'm Sheri
0:18
we're gonna give a little history
0:20
of how we got into the wellness business
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um
0:24
i am fifty five
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so i never thought this is where i would be
0:28
but Leah started um
0:30
having health problems when she was about eight
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and it lasted about ten years
0:35
we became very frustrated with doctors
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because
0:39
we could never seem to get ahead of all her symptoms
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and so like i said
0:45
it was fifteen years of different doctors
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different specialists different tests
0:48
different you know
0:49
she had twenty mris whole host of issues
0:53
and we finally got to a point that we were like
0:55
we need to just stop
0:56
and focus on what goes in her mind and her body
1:00
and to get outside and get some fresh air
1:03
she came to me years later and said mom
1:05
we have to help other people
1:07
so that they understand that what you eat is important
1:10
what you think is important
1:11
getting fresh air is important
1:13
and it's very pivotal in your health journey
1:16
so we went back to school
1:18
i became an integrative health practitioner
1:21
and i became a nutritional therapist
1:23
and we just have continued to educate ourselves
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so that we can provide the best care
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and the best outcome for our clients
1:29
and the people that we help
1:30
yeah and we can just help educate people
1:32
of how important it is
1:34
of what you eat and what you put in your mind
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that's how it started that's amazing
1:40
thank you
1:42
yeah that's amazing
1:44
to have a hardship of any kind
1:46
and to do something about it
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and then to take it a step further and help people
1:50
i mean that's huge
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because so many times
1:52
we kind of put our head in the sand and we say ugh
1:54
why did this happen to me
1:55
why me why am i dealing with this
1:57
so i think that's incredible
1:59
thank you
2:00
we're firm believers in using your pain for purpose
2:04
so it changes that mindset of what you've gone through
2:07
and why you went through it
2:08
so
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Leah we went through all these struggles
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so we could help other people
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that's amazing well
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i'm so glad that you guys are here today
2:20
and it is march which is nutrition month
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so we're gonna talk all about nutrition today
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so ladies
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where should we start
2:27
so i would say
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we would want to start with
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focusing on what goes in your mouth
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because think about it this way we
2:35
what we eat we become
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so if we're eating sugar eating inflammatory foods
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when we eat it
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that's what our cells and our body is becoming
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yeah where when you eat nutritious food
2:49
you're building your body up
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so you always have a choice of what goes in your mouth
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it's either gonna build you up
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or it's gonna help tear you down
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and we like to keep it very simple
3:00
when it comes to nutrition
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so good protein good fats
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good carbohydrates and good fruits and you can
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or good veggies thank you
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if you keep it simple you aren't constantly
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you know thinking
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can i eat that can i not eat that
3:17
how many calories have i had
3:18
did i get my micros in my macros in
3:21
just always think am i getting good protein
3:24
good fats good veggies and good carbs
3:27
and those foods will fuel your body
3:30
to help it get healthier
3:32
and i think we overcomplicate things a lot of times
3:36
um
3:37
we just tell people you know
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even foods if you don't have to read a label
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it's probably a good food
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it's a whole food it's a real food
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and we just like to keep it simple
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cause i think a lot of people complicate nutrition
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and then it just becomes confusing or overwhelming
3:54
yes overwhelming
3:56
so that is you know
3:58
where we start with people yeah
4:00
cause it is overwhelming
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we're told a lot of different things
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but we know that the ultra processed foods
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the high sugary foods you know
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a lot of the dairy in this country
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and the grains in this country
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are over processed sprayed with chemicals
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and those are gonna harm your bodies
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cause our bodies don't know how to process those foods
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so just be aware of the foods that you're intaking
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and just keep it simple is how we start
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yeah
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that's great because i think it does get overwhelming
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and you know
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we had somebody come on and talk about makeup products
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a little while ago in one of our previous episodes
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and one of the things she said
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which i think might apply here
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is you don't have to go
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throw everything in your bathroom away
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just you're gonna run out eventually
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buy the next product a little bit cleaner
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how do you feel about that
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should we empty our fridge
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or do we just start small
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i would say start small
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i would agree disagree
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so when Leah was going through
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everything that she went through
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i got to a point i was like
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we are done i literally took every dairy product
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every sugar product out of our home
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and i have four kids so they all suffered through it
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but they lived and they're healthier
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um so you can do it one of two ways
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depending on what will cause
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the least amount of stress in your life
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so if you're someone who can say
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you know what i'm done with sugar
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i'm done with processed foods
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then empty everything out
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if that stresses you out then just start small
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keep making little changes
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maybe it's you
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really focus on your breakfast
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and having a good hearty breakfast
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that's gonna fuel your body
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maybe that is where you start
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maybe you start by not buying processed foods
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and you start finding ways to make your own foods
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better um
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Leah is so good at this
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we often have clients who are like oh
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i'm craving sweets
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she is masterful at this she
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you know makes fudge with um
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local honey and coconut oil and cacao
6:11
and so it's a sweet treat
6:12
that you have no idea is actually good for your body
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so just figure out
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what is gonna cause you the least stress
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and just start there cause yeah
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what we don't wanna do
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with any health issue we're going through in life
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is create more stress for us
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so when we work with clients
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we say we want this process to be somewhat simple
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like you are gonna have to make changes
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but our goal isn't to stress you out
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more of what what can i eat
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what can't i eat what can i do
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what can't i do it's loving yourself enough to just know
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i want to give myself the best food i can
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you know it's kind of how we look at it
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and it is an education process
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cause a lot of people just don't know
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they don't know what alternatives to do
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or how to make things healthier
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and so that's where it might be a step by step process
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of just educating and helping them through it
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yeah we had a
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a little five year old boy
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all he wanted to eat was peanut butter and jelly
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which the way they were eating it wasn't doing anything
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so we were like put it on sourdough bread
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he won't know the difference
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you know get some good
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you know all natural peanut butter
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which doesn't taste as good as a sugary peanut butter
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but if we add some honey into it
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it'll sweeten it and then
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you know make your own jam
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you can make some chia seed jam or something
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so the mom started making those little changes
7:40
he still thought he was eating a peanut butter sandwich
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but had no idea
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that it was actually starting to fuel his body
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instead of breaking it down
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so there's always creative ways
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to start simplifying things
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to give your body new more nutrition yeah
7:58
that's a great way to look at it
8:00
and one change that i actually made because of Leah
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i heard her speak at an event
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and she was talking about
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how we should not have coffee
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on an empty stomach in the morning
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because it spikes our cortisol
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and i'll let you guys touch on that more in a minute
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but um
8:15
i have switched to hot lemon water in the morning
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and i have saved coffee for the afternoon haha
8:20
because i didn't
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i didn't know everybody drinks coffee in the morning
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i didn't know it was spiking cortisol
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so to your point education
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is huge
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and that's really the whole point of this podcast
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is education and advocacy on many topics
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nutrition being a huge one
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so let's talk about that for a minute
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what do we have first thing in the morning
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not coffee go
8:40
so when you drink coffee first thing in the morning
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the caffeine is going to affect a whole host of things
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it's gonna affect your nervous system
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and affect certain hormone production
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so it's gonna spike your cortisol
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which is gonna put your body in a stress state
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and then you're gonna get crashes
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you're gonna get blood sugar crashes
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energy level crashes
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and it's just gonna put your body in a stressed
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out state to start the day
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so what we wanna do
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is make sure that we have some fuel in our body
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and we want good fuel so not carbs
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because that's gonna burn through quickly turn into sugar
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so we want a good protein and good fat
9:13
to have substance in our body
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that when we drink that coffee
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we're not throwing our body into cahoots
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yeah but i would say even to back it up a little bit
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um we believe that first thing in the morning
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you really need to hydrate your body
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so like you said
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a good lemon water with some salt in it
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because as we sleep at night
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even breathing we're losing so many water molecules
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so our body is becoming dehydrated just by sleeping
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and dehydration is a huge problem
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especially in the united states
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i don't know if it's worldwide
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but here it's a huge problem
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many people are dehydrated
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and when you're dehydrated
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think of your cells
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your cells are gonna look more like raisins
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so it's gonna be hard for it to start
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keep moving through the body
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but if we can hydrate those cells so they're like plump
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juicy grapes they're gonna
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you know go through the body a lot easier
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so hydration in the morning is pivotal
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that is the first thing you should reach for
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and then eat your breakfast and then have your coffee
10:20
we are definitely not anti coffee
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um
10:24
coffee is another one though
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that you have to be careful
10:27
coffee is known to have mold
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so you do need to make sure you're buying a good
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organic coffee that is mold free
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cause mold can cause a host of problems
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especially if you're having health problems
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so choose your coffee wisely um
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and make sure it's organic and it's mold free
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but we definitely
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we definitely have our cup of coffee every day
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and no one's really gonna take that away from me
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um
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it can have some health benefits too
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yeah but on the topic of water
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um and dehydration
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so definitely drink it first thing in the morning
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but another thing that a lot of people don't know
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is that you should not drink water with your meals
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there's a couple reasons for that one
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of the main reasons is
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when you're drinking water with your meals
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a lot of times you're not chewing your food properly
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you're chewing it for a little bit
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and then using the water to just wash it down
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which that's gonna be a lot harder on your system
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to digest that food
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so water should be drank first thing in the morning
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and then we always tell people before and after meals
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drink water and have it be room temperature
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which is another scary thing for people
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most people like really cold water
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but the problem with cold water is
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your body then has to heat that water up
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in order to utilize it so room temperature water
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and you can get used to it
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it's really not the end of the world
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but before and after every meal
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make sure you're drinking water and not with your meal
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if you wanna drink something with your meal
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try some peppermint tea or ginger tea
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which will aid in digestion
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yeah um
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but that is something a lot of people don't know too
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so we're kind of the oddballs
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when people come to eat dinner with us
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they're like why are you
12:15
why why don't we have anything to drink
12:17
like do you know how bad that is for you
12:18
i know
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so it's just another tip
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yeah so
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and
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i've actually heard that drinking while you're eating
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dilutes your stomach acid
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is that also a piece of it
12:30
yes i was gonna say there's that other component too
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where when you drink
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it does decrease the amount of stomach acid in your gut
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and so then
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it's gonna be even harder for your digestive system
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to break down the food and properly use it
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so that's so
12:45
contrary to what we were taught when we were younger
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that you're supposed to drink a giant glass of water
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before your meal
12:50
so you can fill up and not eat very many calories
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and you know that toxic nineties diet culture
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and so it's just goes back to
12:58
like you said education
12:59
what you don't know you don't know
13:01
yeah well
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and hearing you talk about like
13:04
calorie restriction and that
13:07
a lot of our clients we work with
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i tell them like you need to eat more food
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uh huh i am fifty five
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and i out eat many people that we work with
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yeah um
13:17
even guys but i think a misconception is
13:20
i need to control my calories
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i need to but i always tell people
13:25
you are never gonna get overweight
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by eating too many veggies
13:30
it's just not gonna happen
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i i dare someone to even try
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yeah and veggies are so pivotal to your gut health
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to your microbiome
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all your micro nutrients and everything are in veggies
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i had read a book once and it said
13:44
to strive to eat thirty different vegetables a week
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which sounds very hard
13:50
but it's a challenge to just try to keep adding things
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keep you know
13:55
experimenting with different vegetables
13:57
because you do become what you eat
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and your gut microbiome if it's filled with a lot of
14:03
you know good vegetables
14:04
it's going to balance
14:06
and take care of a lot of health issues
14:08
that you're having yeah
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um
14:11
so just you know
14:12
like we said
14:12
keep working forward with what you're doing
14:15
yeah and another thing off of that is
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a lot of people who want to lose weight
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or are trying to lose weight
14:23
they think that eating less
14:24
and skipping breakfast
14:25
is what is going to achieve that goal
14:28
but often times that's gonna be another added stress
14:31
because your body is guessing
14:33
when are you gonna feed me next
14:34
are you feeding me enough food
14:36
and so then it gets stressed
14:38
and hold on to the fat cells
14:40
and increases cortisol
14:41
and leaves you feeling more bloated
14:43
inflamed and not able to lose that weight
14:45
yeah
14:47
food is important you need to eat
14:50
so what does a typical breakfast look like for you
14:53
so it depends right now in winter time
14:56
we have been doing good fresh eggs
15:00
spinach onions
15:02
and garlic so the onion and garlic is going to be great
15:06
especially this time of year with everyone getting sick
15:09
it has good quercetin to help lower inflammation levels
15:13
and just keep your immune system healthy
15:15
and then we do a lot of spinach to get the greens in
15:19
in our breakfast and then the eggs for protein
15:21
and we'll often add an avocado to get that good fat
15:24
as well yeah
15:25
and a piece of sourdough bread
15:27
yeah
15:29
that sounds delicious
15:30
it i
15:30
it is it's really good
15:32
and then in the summers a lot of times
15:35
we do smoothies i won't do smoothies in the winter
15:38
because it's just too cold
15:41
and warm smoothies sound disgusting to me so
15:45
but when it when it starts getting warmer
15:47
we do smoothies and what's great about them is
15:50
a smoothie is already broken down
15:52
so it will take your body nothing to digest it
15:55
it's already broken down so
15:57
you aren't expending a lot of energy
15:59
to digest that food
16:01
which a lot of people don't think about
16:03
how much energy it takes the body to digest food
16:08
so a lot of times um
16:11
a smoothie is a great option
16:13
when you're struggling with stress
16:15
because your body will just absorb the nutrients
16:18
so with smoothies we do like
16:20
spinach or kale um
16:23
frozen bananas or blueberries raspberries
16:27
we put in some dates we put in some cacao
16:30
we do use a a clean protein powder
16:33
um what else do we put in water
16:36
you can put in water you can put in frozen avocado
16:39
blend it all up um
16:41
and i do really like the smoothies yeah
16:44
another thing you can do
16:45
to get a lot of nutrients in you quickly
16:48
is by juicing and we do love juicing
16:51
we just take anything
16:53
and everything that's in the refrigerator
16:55
we've juiced beets before
16:57
celery anything you can think of
17:00
but anything that's in a liquid form
17:03
that's full of nutrients
17:04
your body is just gonna absorb more easily
17:07
so if you're battling with health conditions and that
17:09
that is a very easy way
17:11
to get a lot of good nutrients in you
17:14
without your body having to work hard to break it down
17:17
yeah and absorb it
17:18
that's great and i think smoothies
17:21
a lot of people look at that as something like a treat
17:23
like exciting to have
17:24
and for my kids it's the same way
17:26
and so we do a lot of smoothies
17:28
especially in the summer
17:29
and to get all that fruit in them
17:31
and we do sneak some veggies in
17:33
there's no way they would sit down and eat it
17:35
like with a fork
17:37
right well
17:37
and smoothies really
17:38
when you put kale and spinach in
17:40
they do not know no
17:44
my two year old grandson loves them
17:46
loves them and it's
17:48
he has no idea he's clueless
17:50
or if he does know he wants to put the spinach in yes
17:54
oh that's even better
17:55
yeah
17:57
but there's yeah
17:58
that is what we usually do for breakfast
18:01
and it works there's another thinking of spinach
18:05
cause a lot of people struggle with getting greens in
18:07
especially in kids especially in kids
18:10
um there's a spinach
18:12
banana pancake recipe that we make that
18:15
they are green
18:17
but you would have no idea there's spinach in it
18:20
so a lot of times
18:20
it's being creative when we're talking with kids
18:24
to get them in now
18:25
my husband won't eat them because they're green
18:27
and i'm like
18:29
you're a grown man
18:33
but with kids you can trick them a lot of times
18:36
that they have no idea
18:37
that what they're eating is good
18:39
and delicious and nourishing for them
18:43
but we just we keep it simple
18:45
we're pretty routine with what we eat
18:48
just cause it makes us feel good
18:50
yeah makes us feel good and it's easy
18:53
that's fantastic and i do find that
18:56
when you start eating more whole foods
18:58
cooking even gets a lot more simple
19:00
than when you're reading a recipe
19:01
with twenty ingredients
19:02
and you have to go to the store and buy
19:04
you know a can of cream of chicken soup
19:06
or this extra spice or that
19:07
and you know all the things that aren't good for you
19:10
when you're making these elaborate recipes
19:11
and you're stressing out
19:12
and you're buying all this stuff
19:14
if you just go simple with the whole foods
19:17
you're spending less you're
19:19
it's less time yes
19:21
did you find that when you kind of made your switches
19:25
yes and no
19:29
when we made the switches
19:31
i have four kids of my own
19:32
and we did foster care
19:33
so there were usually seven kids in the house
19:37
wow
19:38
that's a lot of food preparation
19:41
that's a full time job it
19:44
yes so people are often surprised when i say
19:47
i hate cooking hate it
19:50
but there's a reason yeah
19:52
that's a lot of cooking for a lot of people
19:55
so i would not say it was easy
19:57
with that many people in the house
19:59
but when you look at the alternative
20:01
and as to why you're doing it
20:03
we always tell people your why has to be important
20:05
if your why you're doing something
20:07
isn't important enough you won't do it
20:10
so when we started this my why was
20:13
i wanted my daughter out of pain
20:15
i wanted her to be able to go outside
20:18
enjoy life
20:19
i didn't want her life to be spent going to doctors
20:22
sitting in a chair passing out because of pain
20:25
my why was pretty strong
20:28
that i was willing to do anything
20:30
it is a lot easier now with most of my kids gone
20:34
to do easy meals
20:37
but it's all you it's a decision you make
20:40
and that's what we always tell people
20:42
you do have a choice in life
20:45
and if your why is i want to feel better
20:48
then it's worth doing it and you are right
20:51
the more you do it
20:52
and the better you feel and the more you know
20:55
then you start having an appetite for that
20:58
yeah you want to know more
20:59
you want to do more and so we're at a point now like
21:04
it's we don't even think about it
21:06
i mean a lot of times for dinners
21:09
we make kind of like bowls
21:10
so we do some quinoa we do
21:13
you know a protein
21:14
we do a whole bunch of vegetables
21:17
we do avocados we put it all in a bowl
21:20
and a lot of times that is our dinner
21:22
yeah and we can
21:24
you know we can really um
21:27
mix and match whatever we want in that
21:31
but it doesn't require much thought
21:33
it's delicious
21:34
you can make some different dressings pretty easily
21:37
yeah you know
21:38
we can put lettuce and spinach in there
21:41
so it doesn't have to be everyday like
21:44
oh my gosh
21:45
what am i gonna eat what am i gonna do
21:47
you can really simplify it and just make little changes
21:51
so it's not the same thing every night
21:53
but you're getting the same proteins and vegetables
21:57
and fats and everything else
21:59
but it it takes some time
22:01
that's where we say
22:02
allow yourself grace and allow yourself time
22:05
and just keep working to get better
22:08
and like i said the better you feel
22:10
the more you're gonna wanna do
22:12
because you're gonna see the benefit of it
22:14
that's great
22:16
what other nutrition tips do you think
22:19
that people should know like
22:22
that would either simplify things or are just worth it
22:26
i would say
22:26
one thing that's worth it is mindfully eating
22:30
so a lot of times when we're eating
22:32
it's either on the go
22:34
we're sitting and everything is chaos
22:37
or we're watching tv or scrolling on our phones
22:39
and we're not allowing ourselves to have that calm
22:43
relaxing environment
22:44
where our bodies can be calm and be like okay
22:47
this is when i'm getting fed and going to get more fuel
22:52
and we're not taking the time to chew our food
22:54
and really enjoy the time
22:55
with the people that we're with
22:57
and when we're eating in that rush state
22:59
our body is in that heightened stress response
23:03
so then it's gonna be like
23:04
okay let's quickly get this food in
23:06
and then let's go so it's not gonna digest it
23:08
and use it how it needs to be used
23:10
yeah i think a lot of times we talk about
23:13
it's not
23:14
it's not nutrition
23:16
but emotions always play a role in health
23:20
and part of emotions like Leah said
23:22
is sitting and enjoying the food
23:25
chewing the food being with people you love
23:29
that is to me
23:31
as pivotal as what you are eating
23:34
there was actually a study done
23:37
and it was in a country
23:38
that their family is very important
23:42
their time together their mealtime is very important
23:45
so it was a bunch of guys who worked a lot
23:48
they drank a lot i'm not saying you should drink
23:51
i am against it but they
23:53
they did some things that they shouldn't do
23:56
but their meal time
23:57
and their family time was very sacred
24:00
and they found that their health was better
24:03
than people who ate everything right
24:06
but like
24:06
leah said we're on the tv
24:08
you know we're scrolling on their phones
24:09
we're doing things
24:11
so the environment and what you create
24:14
to me is just as important as the food you're eating
24:18
because like Leah said
24:19
we need to get our bodies out of that constant
24:21
fight or flight
24:23
and get them to experience joy and peace
24:27
because that will resonate in the body
24:29
and we can tell when we talk with people
24:32
we can do everything right
24:34
but if their emotional state is always
24:37
you know anxious and worrying
24:40
everything we're doing is gonna fail
24:42
yeah so the emotional side of it
24:45
and the emotional side of eating
24:48
so for example
24:49
even if you make a great meal
24:52
and it's healthy and nutritious
24:53
but in your mind you're like ugh
24:55
i don't want to eat this i hate this
24:56
i would rather be eating
24:58
your body is going to know that
25:00
like it's already sending certain signals
25:03
certain digestive signals
25:05
to produce the acid to break up the food
25:08
and your body feels those emotions
25:11
and that's hard for people to understand
25:13
people can understand like
25:15
i feel a tightness in my shoulders because of stress
25:18
or my stomach is upset you know
25:21
cause i'm worried
25:23
but it's hard for them to realize that their emotions
25:26
and their thoughts will even affect your digestion
25:30
and your digestion is so important
25:32
because that is what is building your body
25:35
so that's you know
25:36
why your digestive health is so important
25:39
and your emotions play a pivotal role in that
25:42
yeah
25:43
we have talked about that several times on this podcast
25:45
and we'll continue to because it is so important
25:48
how your mental affects your physical
25:51
and we
25:52
i don't think we've actually said it with nutrition
25:55
so this is even a step farther that
25:57
you know the nutrition coming in with your emotions
26:01
and what about when you're eating and you're distracted
26:04
like you're watching tv or you're on your phone
26:06
how does that play in
26:08
i would say it might not be as much the stress response
26:12
but we're so focused on the scrolling
26:15
or watching something that we see
26:18
that we don't take the time
26:19
to properly chew the food in our mouth
26:22
and we're just shoving it in without even knowing it
26:25
and then you get up and you're like oh
26:26
did i even eat dinner
26:28
and you're not taking the time to make sure
26:31
you know they say
26:31
you should chew your food at least thirty times
26:34
and probably
26:34
when we're sitting there scrolling and watching tv
26:37
we're not mindfully chewing or eating
26:40
and when you're not mindfully eating
26:42
you're not producing the same
26:45
you know your digestive enzymes
26:47
your the acidity in your stomach
26:49
everything changes
26:51
when you're focused on something else
26:53
so it's just a bad idea and not that we're perfect
26:56
there are times i'm like
26:58
i just want to sit and watch something and eat
27:00
and lia's right i finish eating
27:01
and i'm like
27:02
i don't even remember putting food in my mouth
27:04
so i know we all mess up we're human
27:08
but we do try you know
27:11
there is a table there is a meal time
27:13
it's kind of almost a sacred time that we're sitting
27:16
and we're nourishing our bodies
27:18
and that is our focus
27:20
our focus isn't what's happening on my phone
27:23
what's happening on the tv
27:24
um we do have a no phone rule at our
27:28
you know there are no phones
27:29
computers tablets
27:30
when we eat we eat
27:33
it's important that we have
27:34
communication with each other
27:35
relationships with others
27:38
and it's an important time
27:40
and when you do that your body
27:42
like Leah said can calm
27:44
get out of that fight or flight
27:46
and it can accept the food
27:48
and use the food
27:49
in a way that it can't when you're preoccupied
27:53
that makes a lot of sense
27:55
yeah and some of it is
27:56
you know there are circumstances
27:59
like
27:59
we definitely have clients that have to eat on the go
28:01
and that what we tell them is take a few deep breaths
28:06
and then yes
28:07
maybe you are driving
28:08
while you're drinking your smoothie
28:10
but you can still mindfully do it
28:13
it's not ideal but we know that
28:16
everyone doesn't have time
28:18
three times a day to sit down and be around the table
28:22
we know that's not you know
28:25
that's not gonna work for a lot of people
28:27
but you can still choose to mindfully eat
28:31
to take a few moments to chew your food
28:34
to deep breathe relax yourself
28:37
um you know
28:38
get outside and eat if you can't be around the table
28:41
get some good sunlight in you get some good fresh air
28:44
so it it can't always be perfect
28:47
but you strive to do the best you can
28:49
yeah
28:51
what would you say or
28:53
are there any things
28:54
that you have completely black listed from your home
28:58
that that there is no negotiation
29:00
it's not coming in here we're not doing it
29:02
oh i feel like they're definitely are yeah
29:05
really sugar
29:06
dairy and gluten
29:09
or the little things that people don't think of
29:11
like the other day i was thinking of it and i was like
29:13
remember when we used to get goldfish all the time
29:15
like whenever we weren't feeling good
29:17
it was always goldfish or cheez its
29:20
those things will never come in our house
29:23
we don't we don't
29:25
i will not say never but we don't do processed sugar
29:29
is a non negotiable here we don't do any sugar
29:33
we do organic maple syrup or we do local honey
29:37
so we do have things that are sweet
29:39
we just find a good way to make them sweet
29:42
um we do not do any gluten and we don't do dairy
29:48
every once in a while we will make ice cream
29:51
or do ice cream i think raw milk is fine
29:54
i don't like milk so
29:56
it's pretty easy for me to do
29:58
no dairy um
30:00
but a lot of the dairy in this country just isn't good
30:03
the casein is high it's
30:05
it's hard on your on your digestive track
30:08
it causes a lot of inflammation
30:11
so for us that is what we choose
30:15
we do have clients we tell them
30:16
you know
30:17
i don't think anything needs to be cut out forever
30:21
i think if you know
30:22
if you get your body to where you want it to be
30:25
and every once in a while you want to have something
30:27
i have no problem with that
30:29
just for us the road that we have been on for so long
30:34
it's just not that important to me
30:36
it's not that important that i need to have sugar
30:39
or i need to have dairy but that's our story
30:42
like i know where we were
30:45
yeah there is no part of me that wants to go back there
30:48
and i know that those things interact with our bodies
30:51
in a way that i don't want
30:54
but i don't i don't think it's terrible
30:58
if someone has their health in a good spot
31:00
to occasionally have some of those foods
31:03
if that makes sense
31:05
yeah no
31:06
that makes a lot of sense
31:08
and then when you guys made the switch and
31:11
you know followed through today
31:13
did you find that your taste changed
31:15
did you ever go back and eat something like a ding dong
31:17
or a goldfish cracker and go oh
31:19
this isn't even good why did i like this back then
31:22
yes yeah
31:23
we definitely have had that um
31:24
cause we were even big we weren't huge
31:28
like we weren't addicted to soda
31:29
but we definitely did drink pop
31:32
coke all of that
31:34
and even to this day if we're ever like oh
31:37
we're just craving it a little bit and like
31:38
we get one we taste and we're like
31:40
this is disgusting why did we even get this
31:43
our taste buds have changed
31:44
that we crave the good foods
31:48
so for me i love beets
31:51
i used to absolutely hate them
31:52
i thought they tasted like the ground
31:54
and were disgusting but now when i eat them
31:57
i'm like these are so good
31:58
and i just want to keep eating them
31:59
it's so funny that you just said that
32:01
because i was the same way
32:02
my grandma used to eat beets
32:03
and i did not like them at all
32:05
and i keep seeing all this great stuff about beets
32:07
so i was at wegmans the other day
32:09
and they had and it was packaged
32:11
it was like a beet that was pickled and
32:13
and sliced and i thought
32:14
you know i'm just gonna
32:15
i'm just gonna buy this and see if i like it
32:18
and then maybe i'll buy like some
32:20
some um
32:20
you know real beat
32:21
not not real
32:22
it's the wrong word
32:23
maybe i'll buy some beats from the produce section and
32:26
right fresh
32:27
thank you fresh beats and
32:28
and roast them or do something with them
32:30
but let me just buy this one and just see
32:31
like what i think
32:33
and yeah
32:34
i liked it and i was like
32:35
why did i think this was gross
32:37
they're not gross at all yeah
32:39
but we i mean
32:40
we do see that in a lot of our clients
32:43
so when your digestive track is out of whack
32:47
when your body is not healthy
32:48
it is going to crave certain foods
32:51
so it's gonna crave sugars
32:53
carbs because it's feeding what's going on in your body
32:58
so you are right as you balance your body more
33:01
as you start eating healthier
33:03
and your body starts getting healthier
33:05
it's not going to crave the sugars
33:08
they say that sugar is more addictive than cocaine
33:12
i don't know i've never been addicted to cocaine
33:14
so i actually
33:17
me neither by the way
33:18
disclaimer none of us have been addicted to cocaine
33:22
but sugar is really hard to kick
33:24
i mean that is definitely a true fact
33:28
but it's when you start giving your body what it needs
33:31
so the proteins and the fats
33:34
you aren't going to crave them as much
33:36
so it is a process and so the healthier your body gets
33:41
food does start tasting differently
33:43
like carrots now taste sweet
33:46
which who would have ever thought
33:48
who would have ever thought that
33:49
um and you do start liking foods that you thought
33:52
this was disgusting but your body is now in a
33:55
a position that it can accept those foods
33:58
and those foods will taste different
34:00
um
34:01
so you know
34:03
a lot of our clients
34:03
you don't want to make changes too fast
34:05
and throw them off the loop
34:07
but they will come back to us and start saying wow
34:11
i actually like you know kale
34:13
like what's going on
34:16
something must be wrong with my body
34:18
but
34:19
they're just getting to a point that they can accept
34:22
more foods and then you just keep growing from there
34:26
but yes
34:26
beets are very good roasted
34:28
yeah that's something you need to do
34:30
i will i will do that next
34:32
i just wanted to try it and it was
34:34
it was easy it was already
34:35
you know ready to eat
34:36
and i was like i'm just
34:37
just gonna grab one of these and see what i think
34:39
but it did surprise me because i remember hating them
34:43
and you know
34:43
granted that was years ago
34:44
but i haven't eaten them for years because
34:46
you know we
34:47
we have juice to them on occasion because
34:49
like you said when you throw them in a juice
34:50
you don't taste it but to actually eat one
34:52
not since i don't even know
34:54
i can't remember yeah
34:56
and that's i will tell you
34:57
one of our one thing that we do a lot
35:00
is we just roast a whole bunch of vegetables
35:03
we will do beets and carrots and sweet potatoes
35:06
sometimes turnips different vegetables
35:10
cut them all up and put them in a huge roasting pan
35:13
and that way we can have them for lunch or
35:16
you know in the morning
35:17
the other day we had um
35:19
squash mushrooms and onions the night before
35:23
and i pulled those leftovers out
35:25
and put them in with our eggs
35:26
and they were so good so sometimes you can
35:30
you know meal prep ahead of time
35:32
so you aren't constantly stressed
35:34
cause we will eat on roasted vegetables for a few days
35:37
um
35:39
so it's you know
35:40
things like that that you can do
35:41
that will simplify things
35:43
and you're still getting the good nutrition
35:45
absolutely i went um
35:47
to rare disease day in dc uh
35:50
the other week and if you follow the podcast
35:53
you've seen us post about that
35:55
it was a lot of fun and
35:56
but we were gone for a week
35:57
and i had stocked our fridge before we left
36:01
and um
36:02
i spent a couple days cooking
36:03
and my kids are all teenage
36:06
i have three teenage boys
36:08
oh and
36:08
and a and a husband as well
36:11
and i was running late because i was
36:14
i had you know
36:15
got everything done and um
36:16
anyway it was not a big deal
36:17
but i had explained like
36:21
i don't have to cook for them
36:22
they are teenagers he is an adult
36:25
they can cook for themselves
36:26
but if i don't do it it's going to be doordash
36:30
it's going to be um
36:33
you know they're just gonna eat granola bars all day
36:35
like it's
36:36
it's not that they can't do it
36:38
it's that they won't do it
36:41
but having that prepped in there
36:43
where they could grab it quickly and heat it up
36:45
then they'll eat it hopefully
36:47
yeah yeah well
36:50
and they will learn that good food makes them feel good
36:54
the hope that's the hope
36:56
yes and they will
36:58
you're setting a good stage for them to learn that
37:01
and you probably won't see it
37:03
i'm finally seeing it with my twenty year old
37:05
who's in college the other day he was like
37:08
i know my vegetable intake
37:09
has been a little lower than i want
37:11
i need to eat more
37:13
but he knows when he starts eating crap food
37:19
he'll be like oh
37:20
i just feel sluggish and so what you're doing is
37:24
you're instilling that within them
37:28
they don't even know it
37:30
but they will realize that when they go out
37:32
they're probably gonna experiment with junk food
37:34
and not feel good
37:36
and they'll go back to what you have taught them
37:38
yeah so it's
37:41
that's what we love about educating people
37:43
is cause the more you know
37:44
then you spread that knowledge to people
37:47
and that's you know
37:48
really what we love doing is
37:51
you know getting that knowledge out there
37:53
so it can just keep spreading and spreading
37:56
and it makes everyone better
37:57
yeah and it is an evolving process
38:00
cause my kids don't get me wrong
38:01
they grew up on goldfish and um
38:03
you know
38:05
we're just we're learning so much more now than we did
38:07
you know back when they told us margarine was healthy
38:09
or like we said
38:10
drink a giant glass of water while you're eating or
38:12
you know
38:13
all of these things that we thought we were doing good
38:15
i remember in college
38:16
i thought if i ate a nutri grain bar for breakfast
38:18
i was like
38:19
so healthy and now i wouldn't
38:22
i would not eat one of those at all
38:23
so it's just funny like
38:26
yeah the more we learn
38:27
the more we educate
38:28
the more we can help our kids and our family
38:30
and not just ourselves and we can all be healthier
38:33
and hopefully have less risk of disease and um
38:37
you know less hospitalizations and doctor visits
38:40
yeah well
38:41
we tell people too
38:42
you know like hearing you say the nutrigrain bar
38:44
there's so much out there now that's organic
38:47
and the way it's packaged looks so healthy
38:51
the name of it looks so healthy
38:54
i cannot tell you how many times
38:55
we've had a client text or call us
38:57
and be like i bought this
38:59
and when i got home and read the ingredients
39:02
this is in it and now i have to throw it away
39:06
and that's why we tell people
39:07
like if you are gonna buy something
39:09
that has multiple ingredients
39:11
you have to read it cause
39:13
even the way things are packaged in the united states
39:18
it's not healthy just because they said it's healthy
39:20
it's deceiving
39:22
it is deceiving so you do really have to read
39:26
like nutrigrain
39:28
they seem very healthy until you read it
39:30
and then you're like
39:31
there's nothing in this that is helping my body
39:35
no and
39:36
one of the things that really
39:37
has helped me with my grocery shopping
39:39
is doing grocery delivery
39:40
because i can shop at home when i have time
39:45
and i can read the label you know
39:46
as i'm going through it on my phone
39:48
and it's not the same pressure
39:50
as when you're standing in the aisle
39:51
and someone's behind you
39:52
and you just wanna grab something
39:53
and so you you know
39:54
it says healthy on the box
39:55
so you just grab it
39:56
if i'm sitting at home and i'm taking the time
39:58
and i'm saying ok
39:59
i'm gonna devote this hour to grocery shopping
40:01
and i'm pulling up the labels and reading it
40:03
that has helped me a lot
40:05
and it's also helped with budgeting too
40:06
to be quite honest
40:07
because once i put everything in the cart
40:09
i can look at the cart and go oh
40:11
i did really good i'm gonna add some extra
40:13
you know fruit or something
40:15
or oh
40:15
that's not great let's take a few things out
40:17
and so i and then
40:19
i don't have to go to the grocery store
40:20
and waste my time at the store
40:21
i can spend it at home being a little more intentional
40:24
and i think
40:24
the grocery store
40:25
can be a stressful experience for a lot of people
40:27
so that's something that i really enjoy
40:30
yeah and i
40:32
we do hear that a lot with clients
40:33
that healthy eating is expensive
40:36
and it can be we do a lot of dried beans
40:40
which are very cheap and very nutrient rich
40:44
um but it can be expensive
40:46
but i kind of counter people
40:48
to look at what you're spending your money on
40:52
you know a starbucks drink is very expensive
40:54
i'm not picking on starbucks
40:56
but like
40:57
there are little things we do that are very expensive
41:00
and if we would allow that money to be our
41:03
you know our food budget and good food
41:07
it's gonna save us money in the long run
41:10
yeah um
41:11
cause doctors are expensive
41:13
getting sick is very expensive
41:17
not working is very expensive
41:20
and so you know
41:21
you have to make that choice for you and your family
41:24
but i believe a lot of families
41:25
there's things we can cut to eat more nutritiously
41:30
to fuel our bodies so that we can be healthy
41:33
but it it's a hard look at self and you know
41:37
we've had to make some changes and some cuts in places
41:41
but it's all for good instead of
41:44
you know feeling like we're denying ourselves something
41:50
and it goes back to what you said before about your why
41:52
is your why worth it right
41:55
yes yeah
41:56
that's what some people that we work with
41:59
their why i mean
42:00
which is fine there's no judgment on our part
42:03
but your why has to be important
42:06
and we said the greatest gift you have is your health
42:09
yep um
42:10
and i have challenged people
42:12
no one can tell me something
42:13
that's more important than your health
42:16
right
42:16
and you know that because you saw Leah go through it
42:19
and a lot of people i think
42:20
if you don't know someone
42:22
who's gone through a health challenge
42:23
or you haven't had one yourself
42:24
you have that invincible feeling of like ah
42:27
i'm young i'm healthy
42:28
i don't have to worry about this
42:29
yeah yeah
42:30
but even parents you know
42:32
i tell them it is not selfish to take care of yourself
42:36
it is not selfish to tell your kids
42:38
i need to go for a walk
42:40
or we are going to sit as a family and eat
42:43
or i am going to bed at nine o'clock
42:46
cause my body needs rest
42:48
because you know
42:49
as a mom if you go down
42:51
the whole family is sinking
42:54
yeah and they're doordashing
42:57
yes and i will say sleep kind of prompted me
43:01
another thing about nutrition
43:03
that a lot of people don't know
43:04
you should really stop eating
43:05
three hours before bedtime
43:08
and the reason for that is when you sleep
43:11
you don't want
43:12
your body to be working on digesting your food
43:15
you want your body to really focus on repairing
43:19
restoring and detoxing
43:21
so that is another thing
43:23
a lot of people don't think about
43:25
they might snack after dinner or something like that
43:28
we always after we eat dinner
43:30
we go up and brush our teeth
43:32
and maybe this shows how lazy i am
43:35
but once i brush my teeth
43:37
i never wanna eat something else
43:39
cause i don't wanna brush my teeth again
43:40
which may sound really stupid
43:42
but it works for me that's actually a great strategy
43:47
and i love that because it's so simple
43:49
it's free you're already gonna do it anyway
43:53
but it's gonna work
43:55
even last night i was like
43:57
i would like a cup of tea
43:58
and i was like no
44:00
i don't want to rebrush my teeth
44:02
so i'm just gonna drink some water and go to bed
44:07
but that is really important
44:08
because sleep is so important to your health
44:12
and so if your body can like i said
44:14
rest and detox while you're sleeping
44:17
instead of digesting the food
44:19
it will make
44:19
that will make a big difference in your health
44:21
yeah and you probably sleep better
44:24
yes
44:26
i every time someone tells me they have these
44:29
wild dreams i'm like
44:31
what did you eat before you went to bed
44:35
nothing i'm like
44:36
nothing really really
44:40
but it does mess with you while you're sleeping
44:43
if you're digesting food
44:47
that's a great point and you know
44:49
if you cut out that late night snacking
44:51
you can cut out probably a lot of bad habits
44:53
unnecessary calories and you know of
44:55
of just filler junk just by simply saying
44:58
after dinner i brush my teeth and i'm done
45:00
so i think that's a really great
45:02
easy tool
45:04
well and we tell people too
45:05
you don't realize that your digestive system
45:08
it is a muscle
45:10
and just like you wouldn't exercise all day
45:14
you would give your body breaks
45:15
it's the same with eating
45:17
we really try to tell people
45:18
eat breakfast lunch and dinner
45:22
try to get four hours in between
45:24
because that gives your digestive system a break
45:27
it allows your digestive system to use what it gave
45:30
to digest what it gave
45:31
instead of just constantly making it work
45:35
so really
45:35
and if you're hungry between breakfast and lunch
45:38
you may need to look at your breakfast and say
45:41
did i get the right amount of
45:42
did i get some good protein
45:44
did i get some good fats did i get some good veggies
45:47
really look at what you're eating
45:50
if you are hungry and have to snack during the day
45:53
cause most of us you know
45:54
we aren't working out hard enough that we need to eat
45:57
you know six times a day or anything like that
46:00
so just kind of be aware of what you're eating
46:03
and try to give your digestive system
46:04
that break during the day
46:06
with just focusing on three meals
46:09
yeah that's smart
46:10
ladies thank you so much for
46:11
being here and talking nutrition with us
46:13
this was really really beneficial
46:15
and i learned a lot
46:16
i hope everyone watching learned a lot
46:18
if you did learn something
46:19
please leave us a comment
46:20
let us know what you learned
46:21
or if you have a question
46:22
leave us a comment we'll try to get it answered for you
46:25
and if you have any nutrition tips
46:27
share those in the comments as well
46:28
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46:46
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46:47
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46:49
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46:50
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46:52
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46:53
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46:56
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46:57
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46:58
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47:01
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47:03
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47:05
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47:07
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47:08
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47:11
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47:11
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47:14
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47:17
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47:19
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47:21
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47:23
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47:24
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47:27
and we hope you have a wonderful week