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Welcome to Health Unscripted and Why Salad ROCKS! · Health Unscripted

• 0:05
  SPEAKER_00: What's up guys?
• 0:06
  SPEAKER_00: It's Dr.
• 0:06
  SPEAKER_00: Ashley Dwyer with the Big Day Nutrition, and I am officially a podcaster.
• 0:11
  SPEAKER_00: What's up, and welcome to my first episode.
• 0:14
  SPEAKER_00: I decided that social media really didn't give me enough time to really dive into all of these topics as I want to.
• 0:20
  SPEAKER_00: You know, I can go on tangents and my post and we only get so many characters, and then of course, all things that I post obviously have more of a backstory, so I end up, you know, transferring that to my stories or to IGTVs, and then you have to worry about algorithms and all of that crap.
• 0:35
  SPEAKER_00: And really, all I want to do is just talk to you guys and inform and educate and be there and support and be a coach, right?
• 0:42
  SPEAKER_00: So, for those of you who don't know me, I am a pharmacist, I'm also a certified health coach, and I just recently left the pharmacy position to dive into this health coaching full time.
• 0:52
  SPEAKER_00: So taking the big day nutrition full time, hiring on more coaches, it is really exciting, and I will certainly dive into that in another episode.
• 0:59
  SPEAKER_00: But my goal for this podcast is to just give, you know, maybe 15-minute episodes.
• 1:06
  SPEAKER_00: I haven't decided, but I know I don't want it to be super long.
• 1:08
  SPEAKER_00: I just want it to be something that you have at your hands, your disposal, you're in the car, just a quick listen to kind of educate and get some, get some info, right?
• 1:16
  SPEAKER_00: And get the get the real nitty-gritty.
• 1:18
  SPEAKER_00: So the name of the podcast is gonna be called, or as you've seen, it's called Health Unscripted.
• 1:23
  SPEAKER_00: So we're gonna go through all things health, holistic health, nutrition, exercise, emotional health, mental health, spiritual health, all the things to get you really on the right path to a great health journey because we know it's just not one part that makes us feel good.
• 1:38
  SPEAKER_00: We have to make sure all parts are aligned, or else we're not gonna be our best selves, right?
• 1:42
  SPEAKER_00: So um the unscripted is because I am definitely hoping to let out my true, authentic, unfiltered self on here.
• 1:51
  SPEAKER_00: So if you hear any explicit content or curse words, roll with it.
• 1:55
  SPEAKER_00: That is me.
• 1:55
  SPEAKER_00: I'm hoping to make this fun and entertaining and just kind of be myself and like we're sitting in a room talking to each other, right?
• 2:01
  SPEAKER_00: Um, I also want to have guests on here where we're gonna go back and forth and have some deep conversations eventually, but for right now, we're just gonna be going over some of my favorite topics, some things that most of us want to know but don't know.
• 2:13
  SPEAKER_00: There's so much crap on the internet right now that how are we supposed to know what is right and what is wrong and what we should actually do?
• 2:20
  SPEAKER_00: And it's so confusing, right?
• 2:22
  SPEAKER_00: So, here that is the goal of this podcast is to bring some light into all of that confusing crap.
• 2:29
  SPEAKER_00: So I was really like, what do I want to talk about?
• 2:31
  SPEAKER_00: When am I gonna start this podcast?
• 2:33
  SPEAKER_00: What am I gonna do?
• 2:34
  SPEAKER_00: I have no idea, blah blah blah.
• 2:35
  SPEAKER_00: And that was like the killer of all dreams, right?
• 2:38
  SPEAKER_00: Like sitting there procrastinating, coming up with excuses.
• 2:40
  SPEAKER_00: And so honestly, I've been on this like salad kick for the past two weeks, and I'm like, well, why don't I just talk about that?
• 2:46
  SPEAKER_00: I was gonna talk about it on my Instagram.
• 2:47
  SPEAKER_00: It was probably gonna be some four-minute story.
• 2:50
  SPEAKER_00: So instead of being an IGTV that no one will really get to see or a four-minute story, we're gonna do it on a podcast that hopefully more people will listen to while you're driving, right?
• 2:59
  SPEAKER_00: So that is when I listen to podcasts, by the way, when I'm walking, when I'm driving, whatever.
• 3:04
  SPEAKER_00: So hopefully this does the deed for you as well.
• 3:07
  SPEAKER_00: So when I dive into the salad talk, right?
• 3:09
  SPEAKER_00: Like, why am I talking about salad?
• 3:11
  SPEAKER_00: Well, honestly, one of the biggest proponents of a healthy, nutritious diet is making sure that you're getting in the correct amount of nutrients.
• 3:19
  SPEAKER_00: So you'll learn in another podcast episode the difference between macronutrients and micronutrients.
• 3:24
  SPEAKER_00: I am a macro coach, why do I focus on counting macros?
• 3:27
  SPEAKER_00: But micros are also super important.
• 3:29
  SPEAKER_00: So micronutrients are the vitamins and minerals that we get from food sources, and we have to make sure, you know, that we're getting enough because to be honest, today's society does not have the same micronutrients that it did 50 years ago.
• 3:41
  SPEAKER_00: An apple today is not an apple back in the day, and that's because the soil has reached, you know, all-time low levels of nutrients.
• 3:48
  SPEAKER_00: Um, there's nothing growing really in it.
• 3:50
  SPEAKER_00: We're using pesticides, we're speeding things up so that we can have enough food for the masses, right?
• 3:55
  SPEAKER_00: So it's not the same quality that it was back in the day.
• 3:58
  SPEAKER_00: So we really want to make sure that we're not only picking good choices, but we're also eating enough of those choices.
• 4:05
  SPEAKER_00: We're maybe supplementing with good things.
• 4:06
  SPEAKER_00: So all of that will come in due time.
• 4:08
  SPEAKER_00: But I realized that, you know, during this journey, I recently switched to full-time back at the end of November for my coaching business.
• 4:16
  SPEAKER_00: I left pharmacy and I dove into this and I was like, oh my god, I'm gonna have so much more free time.
• 4:20
  SPEAKER_00: I'm working for myself, this is gonna be awesome.
• 4:22
  SPEAKER_00: I'm gonna get so much more done.
• 4:24
  SPEAKER_00: Well, I didn't really realize that um you're never gonna have enough time to do anything, and I don't know how I did it as a pharmacist and a health coach because I was balancing 45 clients and a part-time pharmacy schedule, and you know, I was still getting stuff done, and now I don't have that pharmacy, but I'm like, wow, there's so much more to do on the business end that I wasn't doing, right?
• 4:44
  SPEAKER_00: Like I'm taking so many more sales calls now, and it was just leading to a lot more pressure because I'm like, okay, I don't have that steady income anymore.
• 4:50
  SPEAKER_00: What the hell am I gonna do, right?
• 4:52
  SPEAKER_00: Like, I have to make this successful, I have to do well, and not to mention December is the hardest month for entrepreneurs in the fitness industry.
• 5:00
  SPEAKER_00: Like, everyone's waiting till January, it's the holidays, nobody's really trying to spend money.
• 5:04
  SPEAKER_00: It is difficult, okay?
• 5:06
  SPEAKER_00: So I was really stressed.
• 5:08
  SPEAKER_00: The the point of that story is to say I was super stressed.
• 5:11
  SPEAKER_00: And when you're stressed, you don't sleep well, your cortisol goes up, you start having water retention, you start having digestive issues, especially if you're an anxious person like me.
• 5:20
  SPEAKER_00: We all know that like anxiety can trigger stomach spasms and like it's not a good time.
• 5:26
  SPEAKER_00: Also, I'm straining my voice from talking so much now, and shout out to my SLP, Kristen Sears.
• 5:32
  SPEAKER_00: I didn't do my exercises before this podcast, but I promise I'm gonna slow down my voice and I will do it after.
• 5:39
  SPEAKER_00: Um, we'll get into that in another episode.
• 5:42
  SPEAKER_00: So, why did I choose salads?
• 5:44
  SPEAKER_00: So I realized that I was like bloated, I was gaining weight from stress, I was not feeling my best, and I was like, you know what?
• 5:50
  SPEAKER_00: I want to incorporate more nutrient-dense foods into my diet each day and make sure that I'm getting in a salad every day to make sure I'm getting that raw food.
• 6:00
  SPEAKER_00: Um, I'm eating my water.
• 6:01
  SPEAKER_00: That is a term you might hear sometimes where if you're trying to hydrate more and get in more new like hydration, you want to eat your water.
• 6:08
  SPEAKER_00: So essentially fruits and vegetables that are that have a very high water content, like celery, cucumbers, watermelon, pineapple, berries, like things like that, like things that are going to hydrate you from the inside out.
• 6:19
  SPEAKER_00: Um and so I wanted to do that.
• 6:23
  SPEAKER_00: I wanted to dive into the salad thing and have a salad a day.
• 6:26
  SPEAKER_00: And some days I even have two because if you don't like salads, first of all, you're not doing it right.
• 6:32
  SPEAKER_00: And I'm gonna teach you how to do it right on this episode.
• 6:35
  SPEAKER_00: So I made it a goal to eat a salad every single day for the next two weeks, and this was like two, two, three weeks ago now.
• 6:43
  SPEAKER_00: So I made it a goal, and here we are at the end of it, and I am sharing my transformation because it's been incredible mentally and physically, and that is why I want you guys to try this challenge as well.
• 6:55
  SPEAKER_00: So the complete salad components I will go through in a second, but what I noticed is I went from super bloated and super water, like retaining so much water, like you know, when you're just like not feeling great, your pants are fitting tight, you don't feel confident in what you're doing, you have that little bloated tummy, and it wasn't even my like cycle.
• 7:13
  SPEAKER_00: I did have my cycle last week, so um that also contributed to some bloat, or could have contributed to more bloat.
• 7:20
  SPEAKER_00: So, for all you ladies listening, you know what I'm saying.
• 7:23
  SPEAKER_00: So I did this salad thing, and after two weeks, I have definitely gone down in water retention and bloat.
• 7:29
  SPEAKER_00: I am feeling so much leaner than I was before.
• 7:33
  SPEAKER_00: I actually had visible abs all throughout my period this week, and I that kind of never happens because of water retention and bloat.
• 7:41
  SPEAKER_00: So I contributed that to a better diet, and I had more energy because when you're eating all that water and those nutrients and things like that, and you're making it a priority to do that, it does like you have a return on your investment, you're getting that that energy back instead of eating crap like we normally do, processed carbs, you know, whatever.
• 8:00
  SPEAKER_00: And so I was like, this is amazing.
• 8:03
  SPEAKER_00: But you need to eat salads every single day.
• 8:05
  SPEAKER_00: And honestly, if you're a BDN client, if you're a client of the big day nutrition, we do eat a salad every day during our digestive reset protocol.
• 8:12
  SPEAKER_00: It's the first two weeks of the program, digestive reset, and everybody has to eat a salad at least once a day.
• 8:19
  SPEAKER_00: And honestly, it works so well.
• 8:22
  SPEAKER_00: So I put myself through it, right?
• 8:24
  SPEAKER_00: Like I preach, I do what I preach, practice what I preach.
• 8:27
  SPEAKER_00: Is that the statement?
• 8:28
  SPEAKER_00: That is the statement.
• 8:29
  SPEAKER_00: And so I did it, and now I'm sharing this because I want all of you to do it.
• 8:32
  SPEAKER_00: And so, how do you build the perfect salad?
• 8:34
  SPEAKER_00: You're like, Ashley, salad sucks.
• 8:36
  SPEAKER_00: I can't get myself to eat lettuce, I do not like salad.
• 8:39
  SPEAKER_00: Well, here's what you need for the perfect salad, okay?
• 8:41
  SPEAKER_00: You need a base, so you need some type of green leafy lettuce.
• 8:46
  SPEAKER_00: Honestly, I don't prefer iceberg, it has like no nutritional value except for water, really.
• 8:52
  SPEAKER_00: Um, so I prefer spring mix or spinach.
• 8:55
  SPEAKER_00: I'll mix it up with kale.
• 8:56
  SPEAKER_00: So, so use these to your advantage.
• 8:58
  SPEAKER_00: Mix it all up, like choose a different one all the time, unless you're gonna like buy a bag of spinach and then throw it out a week later because you never use it.
• 9:04
  SPEAKER_00: Like, who's been there?
• 9:05
  SPEAKER_00: I've been there, we've all been there, like RIP to all of the salad that we've never used.
• 9:09
  SPEAKER_00: So get a base, get some type of leafy, leafy greens, right?
• 9:13
  SPEAKER_00: Um, then you're going to pick a protein.
• 9:16
  SPEAKER_00: So I switch my protein out as well based on my meal prep.
• 9:19
  SPEAKER_00: So it can sometimes be ground turkey, it can sometimes be deli meat turkey, chicken breast, ground beef, burgers, whatever, whatever I have at my disposal, I throw in this salad, okay?
• 9:29
  SPEAKER_00: It's like a kitchen sink salad sometimes.
• 9:31
  SPEAKER_00: Then you're gonna want, um, sorry, I'm like also trying to practice my speaking, and Kristen's gonna laugh at me, but it's not working.
• 9:42
  SPEAKER_00: So, anyway, uh, you're gonna want, okay, so you're gonna want a base, you're gonna want a protein, and you're going to want more veggies.
• 9:47
  SPEAKER_00: So, you're gonna want raw veggies.
• 9:49
  SPEAKER_00: This is the beauty also of a salad.
• 9:51
  SPEAKER_00: So, you're gonna want like a cup and a half of raw veggies.
• 9:54
  SPEAKER_00: So, cucumbers, I mean, use the produce section at your disposal.
• 9:57
  SPEAKER_00: If you like raw broccoli, put it in there.
• 9:59
  SPEAKER_00: I personally hate it.
• 10:00
  SPEAKER_00: I think it tastes like dirt, cooked broccoli, sure.
• 10:02
  SPEAKER_00: Raw broccoli, nah.
• 10:04
  SPEAKER_00: So use, you know, carrots, onions, cucumbers, tomatoes, mushrooms, uh, peppers, whatever you have, shove it in there.
• 10:13
  SPEAKER_00: Cut it up, put it in the salad.
• 10:14
  SPEAKER_00: The more the better, honestly.
• 10:16
  SPEAKER_00: And you're gonna get really full because it's a lot of volume, right?
• 10:19
  SPEAKER_00: Sometimes what I use for a hack, if I don't have any, like my raw vegetables went bad, or I have to go to the store, it's been a week and I haven't had to shop.
• 10:28
  SPEAKER_00: I will have like steamed vegetables or cooked vegetables like roasted for my meal prep, and I'll throw those in there.
• 10:34
  SPEAKER_00: So, whatever, it's veggies, I have it.
• 10:36
  SPEAKER_00: It might not be raw, but it's still more nutrients, okay?
• 10:38
  SPEAKER_00: So, like last night in my salad, I put cooked zucchini, whatever.
• 10:43
  SPEAKER_00: It's veggies, make it work.
• 10:44
  SPEAKER_00: So, we're not gonna be too picky when we're talking about getting our nutrients in.
• 10:49
  SPEAKER_00: So, we have a base, we have a protein, we have more veggies, and then you're gonna want the fun stuff.
• 10:54
  SPEAKER_00: So, the fun stuff to me is like texture.
• 10:58
  SPEAKER_00: So, like a boring salad, this is where people like leave off and they're like, Okay, this salad sucks.
• 11:02
  SPEAKER_00: I don't want it.
• 11:03
  SPEAKER_00: And that's because you don't have these fun ingredients.
• 11:05
  SPEAKER_00: So, to a salad, I add for a texture component carbohydrates, right?
• 11:10
  SPEAKER_00: Like, I'll put sweet potato in there, I'll put regular potatoes, I'll put rice, I'll put quinoa, sometimes I'll put beans, and all of that gives it that more like chewy, filling nature, right?
• 11:22
  SPEAKER_00: So I've really been loving Banza chickpea pasta in there.
• 11:26
  SPEAKER_00: I've really been loving like white rice in there, uh like jasmine rice.
• 11:29
  SPEAKER_00: I eat that all the time.
• 11:31
  SPEAKER_00: Um, sometimes I will like make Alexia sweet potato fries in my air fryer, like the waffle fries, and I'll crunch those up and put them in there.
• 11:40
  SPEAKER_00: You know, whatever, get creative.
• 11:42
  SPEAKER_00: This is where the fun part comes from.
• 11:44
  SPEAKER_00: Next, I also like a crunch.
• 11:46
  SPEAKER_00: So pasta gives you texture, but it doesn't give you a crunch.
• 11:48
  SPEAKER_00: I like a crunchy component.
• 11:50
  SPEAKER_00: So I put sometimes like shaved almonds, I put roasted papitas in there.
• 11:54
  SPEAKER_00: Um, for those of you who don't know what a papita is, it's a pumpkin seed, they're very good for you, high in zinc.
• 12:00
  SPEAKER_00: Um, I will sometimes break up rice cakes or simple Mills crackers and put them in there.
• 12:04
  SPEAKER_00: And it's all about like what you like, but finding something to customize for your salad.
• 12:10
  SPEAKER_00: So I'll change it up also to make myself, you know, not get bored.
• 12:13
  SPEAKER_00: Siete chips I've thrown in there.
• 12:15
  SPEAKER_00: And then you want a sweet component.
• 12:18
  SPEAKER_00: So lately I've been shopping up like pitted dates in there.
• 12:21
  SPEAKER_00: So they're so good.
• 12:22
  SPEAKER_00: I love dates, and they're soup, they're sweet, they're not overpowering.
• 12:26
  SPEAKER_00: Um, other examples of sweet components can be dried cranberries, it can be mandarin oranges, it can be blueberries, like dried whatever you want to throw in there.
• 12:34
  SPEAKER_00: Obviously, be conscious of your carb content because some of these things can be super high in carbs, and that's where like salads might get out of control.
• 12:42
  SPEAKER_00: But just a little sprinkle, a little whatever, if you have the macros for it, do it.
• 12:46
  SPEAKER_00: Um, so what I've gone over so far, we have a base, we have a protein, we have more veggies, we have a carb texture, we have a crunchy component, and we have a sweet component.
• 12:56
  SPEAKER_00: And then we go to dressings, okay?
• 12:59
  SPEAKER_00: So this can also be the silent killer of salads.
• 13:02
  SPEAKER_00: Like you get this healthy salad and then you pour freaking tons of ranch on it, and then your goals go out the window.
• 13:09
  SPEAKER_00: Like, you can't imagine how many salads I've seen been wasted because 400 calories of dressing was used.
• 13:15
  SPEAKER_00: Like, what is the point at that at that stage?
• 13:17
  SPEAKER_00: Like, what are we doing?
• 13:19
  SPEAKER_00: So, what I usually like to look for in dressings is a dressing that is below five grams of fat and below five grams of carbs.
• 13:27
  SPEAKER_00: And this is because I don't want to waste my macros on dressing, like I'd rather waste it on food.
• 13:32
  SPEAKER_00: So, I mean, if you're all about that olive oil and balsamic vinegar or whatever, like go for it.
• 13:38
  SPEAKER_00: But a tablespoon of olive oil is 16 grams of fat, and I'm totally gonna use that for nut butter or you know, something else that I want, right?
• 13:45
  SPEAKER_00: Like, I would rather not use it on dressing because who uses just a tablespoon, by the way, too.
• 13:50
  SPEAKER_00: It's very hard to control portion sizes of dressing.
• 13:53
  SPEAKER_00: So some of my favorite brands are the green goddess dressing from Trader Joe's.
• 13:58
  SPEAKER_00: It comes in like a plastic bottle in the produce section next to the lettuce.
• 14:01
  SPEAKER_00: It's so good.
• 14:02
  SPEAKER_00: I think they have a um almond, like almond dressing as well, almond butter dressing, something.
• 14:08
  SPEAKER_00: I they're TJ's rocks.
• 14:10
  SPEAKER_00: Like Trader Joe's is the jam.
• 14:11
  SPEAKER_00: I love it.
• 14:12
  SPEAKER_00: So I use that, and then I also use dressings made by Noble Maid.
• 14:16
  SPEAKER_00: My favorite right now is Citrus Zest.
• 14:18
  SPEAKER_00: They also have a carrot ginger, I believe.
• 14:21
  SPEAKER_00: They have a sriracha one too.
• 14:22
  SPEAKER_00: Like Noble Maid gets it, it's awesome ingredients, and they're very low in macros.
• 14:27
  SPEAKER_00: Bolt house dressings can also be good.
• 14:29
  SPEAKER_00: I only use vinaigrette if I do use them because I'm lactose intolerant.
• 14:33
  SPEAKER_00: So the yogurt dressings do not do me any favors, but they are also low on the macro side.
• 14:38
  SPEAKER_00: So get creative.
• 14:39
  SPEAKER_00: You can use apple cider vinegar, balsamic vinegar, red wine vinegar.
• 14:43
  SPEAKER_00: Um, sometimes you can just dilute a little bit of oil and water, add some lemon, shake it up with some garlic, salt, and pepper, and like make your own dressing, and that has been helpful as well.
• 14:52
  SPEAKER_00: But don't kill your salad dreams by your dressing, okay?
• 14:55
  SPEAKER_00: So try these salad things out.
• 14:58
  SPEAKER_00: I wish I could post a picture on this podcast, but I can't just to show you like the before and after of the salad like journey.
• 15:05
  SPEAKER_00: Um, I'm probably gonna do that on Instagram, but I'm really happy that you guys joined me on this little salad tangent and how much I love them now.
• 15:14
  SPEAKER_00: Trust me, I was never like a salad person.
• 15:15
  SPEAKER_00: I don't want to sit there and eat a bowl of lettuce.
• 15:17
  SPEAKER_00: Like, I need some fun.
• 15:18
  SPEAKER_00: Like cob salads are awesome because you get bacon, you get eggs, and you know, like it's I like the salad for the ingredients, not the lettuce.
• 15:27
  SPEAKER_00: Okay, so whatever helps you eat a salad and help you feel helps you feel good, do it.
• 15:32
  SPEAKER_00: All right.
• 15:32
  SPEAKER_00: So we're doing the salad challenge to feel energized, to feel confident, to feel less bloated, to get rid of that crazy digestion.
• 15:42
  SPEAKER_00: And just a disclaimer: if you're not used to eating roughage, right?
• 15:46
  SPEAKER_00: If you're not used to eating raw vegetables or salads or anything like that, you might have a little tummy upset because of all this fiber that you're not used to.
• 15:55
  SPEAKER_00: So maybe start every other day with a salad, or you know, go two days in a row and see how your stomach reacts, right?
• 16:01
  SPEAKER_00: We need to build up that tolerance to fiber because that just shows you how much your diet was lacking.
• 16:06
  SPEAKER_00: So instead of avoiding it altogether, do it slow and steady so that your body can acclimate and your digestive system can acclimate to this new fiber.
• 16:14
  SPEAKER_00: It will thank you in the long run.
• 16:16
  SPEAKER_00: Um, we like healthy poops every day.
• 16:19
  SPEAKER_00: And I ask my clients in every check-in how your bowel movements are and we talk about it.
• 16:23
  SPEAKER_00: So if you're unfamiliar with how your bowel movements are, it's time to dive in and take a peek.
• 16:29
  SPEAKER_00: Um, with that said, thank you guys for joining me on this episode.
• 16:33
  SPEAKER_00: Let me know how your salads turn out.
• 16:35
  SPEAKER_00: If you do listen and let me know your favorites, and we can start sharing some amazing salad recipes for everyone to use.
• 16:41
  SPEAKER_00: Um, if you like this, please hit the like and download subscribe button.
• 16:45
  SPEAKER_00: I'm not sure what platforms this is all gonna be on now, but please sign up, share it away, send it to friends.
• 16:52
  SPEAKER_00: And I cannot wait to dive in deeper on all sorts of topics with you guys and just freaking rock the new, rock this new avenue of info, right?
• 17:01
  SPEAKER_00: Like it's always fun to start new things, and I'm a super, I'm realizing I really love creativity and creative things and making things and being hands-on.
• 17:10
  SPEAKER_00: And so this is one of those ways that I'm gonna be able to do that.
• 17:13
  SPEAKER_00: So I'm not filtering out anything.
• 17:15
  SPEAKER_00: What you heard today is gonna be directly from my mouth to the to the screen, what you're listening to, to your ears.
• 17:22
  SPEAKER_00: Uh, if you hear me clearing my throat a lot, sorry, that's just the way it's gonna be.
• 17:25
  SPEAKER_00: If I curse and say something weird, that's also the way it's gonna be.
• 17:28
  SPEAKER_00: So love you guys, thank you so much, and I hope you enjoyed this first episode of Health Unscripted.
• 17:33
  SPEAKER_00: See you next week.