Transcript
WEBVTT
00:00:00.000 --> 00:00:03.240
when it comes to weight loss especially, we're so like, tell me what to do, what do I do?
00:00:03.240 --> 00:00:04.200
What are the rules?
00:00:04.230 --> 00:00:07.290
Like, you know, I wanna make sure I'm doing everything just right.
00:00:07.559 --> 00:00:17.429
And there is a huge element, like if your goal is sustainable fat loss, if you wanna lose weight and keep it off and stop the whole dieting madness, then you have to learn what works for you.
00:00:17.760 --> 00:00:20.820
And to, to get to that point, you have to have some trial and error.
00:00:20.824 --> 00:00:23.879
So you have to have those moments of, wait, that didn't.
00:00:24.824 --> 00:00:26.234
That didn't go the way I wanted it to.
00:00:26.265 --> 00:00:27.855
What can I do differently next time?
00:00:28.481 --> 00:00:31.631
I've got registered dietician, Cassie black on the podcast today.
00:00:31.870 --> 00:00:35.011
And we are talking all about balancing your blood sugar.
00:00:35.521 --> 00:00:38.820
I've spent the last couple of weeks focusing on.
00:00:39.091 --> 00:00:42.151
Our movement in our podcasts and that live well pillar.
00:00:42.151 --> 00:00:56.030
So today we are back in our eat well, pillar and Cassie is going to help us Take a look at exactly what is on our plates to help with balancing blood sugar, which is going to help you lose weight and reduce your cravings.
00:00:56.121 --> 00:00:56.841
Let's go.
00:00:59.566 --> 00:01:06.465
Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.
00:01:07.096 --> 00:01:08.656
I'm your host, Lisa Salsbury.
00:01:09.046 --> 00:01:14.706
I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
00:01:15.316 --> 00:01:21.256
I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.
00:01:23.447 --> 00:01:29.716
Hey, before we jump into this interview today, I want to remind you that registration for my group program is open.
00:01:30.016 --> 00:01:37.007
We start April 18th and I'm so excited to meet you and help you get started with losing your first five pounds and more.
00:01:37.576 --> 00:01:38.626
And that is guaranteed.
00:01:38.656 --> 00:01:42.227
By the way, if you don't lose your first five pounds, you will get your money back.
00:01:42.406 --> 00:01:47.527
Most of my clients lose more in their time working with me, But you've got to lose that first five before.
00:01:47.527 --> 00:01:48.367
There's more right.
00:01:48.697 --> 00:01:55.177
Plus you will understand how to handle your cravings and you will improve your relationship with food.
00:01:55.716 --> 00:02:02.076
I don't have any clients that come out without a better understanding of food and how they think about it matters.
00:02:02.617 --> 00:02:04.746
That link to register is in the show notes.
00:02:05.137 --> 00:02:09.247
And if you have more questions, please don't hesitate to schedule a free session with me.
00:02:09.667 --> 00:02:11.497
Now for my interview with Cassie.
00:02:12.766 --> 00:02:13.067
all right.
00:02:13.067 --> 00:02:16.486
Welcome everyone back to the Eat Well Think Well Live Well podcast.
00:02:16.486 --> 00:02:20.447
I have the privilege of having Cassie Black on the podcast today.
00:02:20.447 --> 00:02:22.426
I'm so excited to meet her.
00:02:22.757 --> 00:02:31.247
I landed on her on Instagram and I was like, yes, everything you're saying, yes, it's so perfect for what we talk about here on the podcast.
00:02:31.247 --> 00:02:37.336
So I invited her on and I'm gonna let her introduce herself and then we'll get into our conversation.
00:02:38.417 --> 00:02:38.722
Yeah.
00:02:38.752 --> 00:02:39.502
Thanks Lisa.
00:02:39.981 --> 00:02:45.622
So I am, um, a registered dietician who kind of lost, uh, get better weight in high school.
00:02:45.622 --> 00:02:50.122
The unhealthy way, not on purpose, but um, kind of led me to have.
00:02:50.891 --> 00:03:04.847
lots of frustrations in my own journey and that inspired me to study nutrition and dietetics so that I could help other people kind of avoid those same frustrations and get from point A to point B a little bit easier and happier, if that makes sense.
00:03:05.576 --> 00:03:05.762
Yeah.
00:03:06.062 --> 00:03:07.562
What do you mean by the wrong way?
00:03:08.937 --> 00:03:12.171
like eating disorder kind of way or something?
00:03:12.736 --> 00:03:21.467
possibly like going into more of like the disordered eating, I wouldn't say eating disorder, but eating disordered, eating like 1200 calories a day.
00:03:21.497 --> 00:03:26.116
Uh, really limiting things out of my diet, that type of thing.
00:03:26.116 --> 00:03:29.986
And I think my metabolism just took a toll in general.
00:03:30.856 --> 00:03:31.757
Yeah, there is.
00:03:31.757 --> 00:03:40.967
It's good to designate between having an eating disorder and eating in a disordered way because lots of us with our years and years of dieting have.
00:03:41.401 --> 00:03:47.042
I, I can name several diets I tried that were definitely eating in a disordered way.
00:03:47.042 --> 00:03:57.512
One of my favorites was when I had a certain food list on Monday and Tuesday and then a different one on Wednesday and Thursday and a different one on Friday, Saturday, Sunday, where like some days of the week broccoli wasn't allowed.
00:03:57.512 --> 00:03:58.622
Like that's disordered.
00:03:58.801 --> 00:03:59.521
That doesn't make any sense.
00:04:00.227 --> 00:04:00.977
It's crazy.
00:04:01.037 --> 00:04:01.456
Yeah.
00:04:01.486 --> 00:04:13.997
No, and I mean, I obviously studied with lots of other women, you know, when I was going through school and I would say, I mean, what I learned was I felt really alone in, you know, kind of my own journey in losing weight, quote the wrong way or whatever.
00:04:13.997 --> 00:04:20.601
But I would, I would argue that, probably most women have experienced disordered eating at one point or another.
00:04:20.661 --> 00:04:25.762
So if that, if you feel like that's the case for you, you're not alone in that at all.
00:04:26.372 --> 00:04:27.331
right, totally.
00:04:27.601 --> 00:04:31.141
Most fad diets, and I covered fad diets last week on the podcast.
00:04:32.641 --> 00:04:44.521
it, whenever this airs a couple weeks ago, so I, I did cover fad diets on the, on the podcast, and I think you can recognize yourself in a lot of those characteristics that we just, we jump on these things.
00:04:44.521 --> 00:04:52.232
They offer fast promises and we just find ourselves being, for lack of a better word, like sucked in.
00:04:53.132 --> 00:04:54.812
Yeah, I mean, we we're human.
00:04:54.812 --> 00:04:57.242
We want what we want and we want it right now.
00:04:57.271 --> 00:05:03.451
And a lot of those fad diets advertise like those really flashy, sexy results really quickly too.
00:05:03.451 --> 00:05:06.752
So it's like, you know that that attraction makes sense.
00:05:07.471 --> 00:05:07.922
Yeah.
00:05:08.552 --> 00:05:13.021
So if we're gonna avoid all that, tell us what is more appropriate.
00:05:13.021 --> 00:05:15.002
Like what is your nutrition philosophy?
00:05:15.992 --> 00:05:17.072
that's a great question.
00:05:17.101 --> 00:05:23.701
Um, so I mean, here's the thing, like nutrition can be really complicated and confusing.
00:05:23.791 --> 00:05:28.831
Um, in general, and especially when we start thinking about how personal nutrition is.
00:05:28.862 --> 00:05:31.651
You know, what works for one person doesn't work for another person.
00:05:31.841 --> 00:05:35.791
And so my goal when I work with clients is to make nutrition simple.
00:05:36.346 --> 00:05:36.541
right?
00:05:36.541 --> 00:05:39.541
Because, you know, complicated is never gonna be sustainable.
00:05:40.052 --> 00:05:52.201
Um, so I really do this by helping clients apply like needle moving principles that I know are effective through, you know, education, my personal experience as well as like the years that I've spent working with clients.
00:05:53.132 --> 00:05:58.562
So we're applying those things to my clients, or two lifestyles in a way that works for you, right?
00:05:58.562 --> 00:06:04.411
Because when you know exactly what to do, when you know in a way that works specifically for you, then things.
00:06:05.341 --> 00:06:07.742
And, and it starts to feel simple.
00:06:07.742 --> 00:06:16.591
And the best part about that is when you, you start to feel better as well, and then you have more energy and more presence and more excitement for life.
00:06:16.922 --> 00:06:22.591
And that gives this deeper sense of motivation to want to continue with these habits.
00:06:22.862 --> 00:06:24.422
Um, because you wanna keep feeling good.
00:06:24.752 --> 00:06:34.112
And the ironic thing is, is when we shift that focus away from like the obsession with weight loss and more into, I want to feel good weight loss generally happens.
00:06:34.747 --> 00:06:36.127
I, I love that.
00:06:36.127 --> 00:06:39.937
I love having just a more inclusive view of nutrition.
00:06:40.206 --> 00:06:43.586
you mentioned that nutrition is pretty individual.
00:06:43.867 --> 00:06:52.146
I call that bio-individuality, and we definitely don't know what's best for each person until they test it out.
00:06:52.807 --> 00:06:53.107
Right?
00:06:53.107 --> 00:06:57.607
One of my nutrition philosophies is the very best nutrition study you'll ever read.
00:06:58.166 --> 00:07:09.531
is your own food journal because that's going to give you the information on what works for you, what you maybe have sensitivities to, like what keeps you full, all those kinds of things.
00:07:09.922 --> 00:07:15.562
And so just keeping an accurate log without the need for counting calories or macros or any of that.
00:07:15.562 --> 00:07:16.851
Just like what did you eat?
00:07:16.882 --> 00:07:19.612
Like that's how I discovered I was sensitive to bananas.
00:07:19.612 --> 00:07:22.581
I thought I didn't like green smoothies, but no, it's the bananas
00:07:23.557 --> 00:07:27.396
That's so funny because actually I had the same realization At one point.
00:07:27.396 --> 00:07:32.107
I used to have this horrible stomach pain and all of a sudden I was able to like trace it back to, I was like, bananas.
00:07:32.112 --> 00:07:33.607
This is what does that as bananas.
00:07:33.612 --> 00:07:35.107
But yes, you're totally right.
00:07:35.406 --> 00:07:41.737
It's like when you're paying attention to your habits, then you can go back and reflect on what works and what doesn't work, and that's so important.
00:07:41.916 --> 00:07:42.247
So,
00:07:42.442 --> 00:07:42.951
Yeah.
00:07:43.492 --> 00:07:45.771
So what are some of the needle movers that you use?
00:07:46.374 --> 00:07:55.163
So in my program we focus a lot on balancing blood sugar, um, because that is, because honestly your body wants to burn fat when your blood sugar is balanced.
00:07:55.163 --> 00:08:01.434
So why would we not lean into something that's gonna help us get from point A to point B easier and with less effort?
00:08:01.884 --> 00:08:05.934
Um, and then increasing metabolism is a big thing that helps as well.
00:08:05.934 --> 00:08:09.744
So we don't, you know, the whole principle of like, eat less, move more is.
00:08:11.004 --> 00:08:25.103
I feel like a little outdated and, and work smarter, not harder or work harder, not smarter type of mentality when it comes to things like, why would we not just try to create a calorie deficit by increasing our metabolic output?
00:08:25.254 --> 00:08:27.353
Um, so those types of things.
00:08:27.358 --> 00:08:33.923
And then I also really focus on leaning into kind of an 80 20 mindset so that we're not so obsessed with being perfect.
00:08:35.229 --> 00:08:37.538
So 80% of the time you're like on track?
00:08:38.278 --> 00:08:38.604
Totally.
00:08:38.769 --> 00:08:39.249
that what you mean?
00:08:39.288 --> 00:08:39.778
Yeah.
00:08:39.970 --> 00:08:52.090
So, let's get into a little bit of that balancing blood sugar, like what are the nuts and bolts on doing that, because that's probably something a lot of people have heard or they, they can kind of feel like when their blood sugar is low.
00:08:52.090 --> 00:09:04.809
I think that's kind of where we get into what some people call like hangry, where you're having some emotional symptoms, your head is hurting, you're maybe a little dizzy, that's like a blood sugar issue, but how do we know if it's in balance?
00:09:04.809 --> 00:09:05.710
Like what are some of.
00:09:06.139 --> 00:09:08.539
Ways that you do that specifically?
00:09:08.779 --> 00:09:14.120
Yeah, I mean, I don't think that we always know that our blood sugar is imbalanced.
00:09:14.149 --> 00:09:18.350
Um, I mean, what you're saying is totally accurate and you have that blood sugar attack like that.
00:09:18.355 --> 00:09:27.620
The symptoms and signs are pretty clear, but what's happening a lot of times when you aren't eating to support blood sugar, you're not being intentional about trying to balance blood sugar.
00:09:28.129 --> 00:09:28.519
We're having.
00:09:29.090 --> 00:09:35.210
Big and frequent spikes in blood sugar throughout the day, which can kind of lead to that crash back down.
00:09:35.570 --> 00:09:41.059
And that's not, the symptoms of, that are not as obvious as like a blood sugar attack itself.
00:09:41.059 --> 00:09:49.340
It's more like, oh, I feel hungry an hour later, or I have this little dip in energy, I feel kind of tired, or I really want some carbs.
00:09:49.340 --> 00:09:51.049
You know, like that type of thing.
00:09:51.080 --> 00:09:54.950
Um, so I would say that those would be signs that maybe blood sugar is.
00:09:55.789 --> 00:09:57.409
Balanced in an optimal way.
00:09:57.799 --> 00:10:03.710
and that's, those, those things are the exact reason why we focus on building meals to support blood sugar.
00:10:03.710 --> 00:10:08.600
So I do this with clients by including protein, fiber, and fat at each mealtime.
00:10:08.605 --> 00:10:24.335
So we can prevent those really big spikes in blood sugar and instead have just like baby little tiny humps and blood sugar so that things normalize a little bit quicker because when you're, when you eat your blood sugar spikes and when that happens, your body releases insulin.
00:10:24.365 --> 00:10:31.625
And what that process does is basically tell your body like, Hey, let's stop burning fat right this second.
00:10:31.625 --> 00:10:33.335
Cause we have this other thing to focus on.
00:10:33.605 --> 00:10:45.575
So if we can have smaller spikes in blood sugar and allow your body to like normalize blood sugar a bit quicker because the spike is not so large, then we can fat burning mode sooner after we eat.
00:10:45.934 --> 00:10:48.304
And the best part about that is you stay full longer too.
00:10:49.580 --> 00:10:54.019
So you're not constantly feeling that hunger every single hour and then spiking blood sugar.
00:10:54.019 --> 00:10:57.620
So it all kind of, it comes full circle in a way.
00:10:58.654 --> 00:11:04.475
So you wanna include protein, fiber, and fat at each meal, but then you also can include carbs.
00:11:04.475 --> 00:11:06.004
But those are just the building blocks.
00:11:06.004 --> 00:11:06.904
Is that what I'm hearing?
00:11:07.639 --> 00:11:08.450
Totally carbs.
00:11:08.450 --> 00:11:10.700
Are we, we do include carbs a lot of times.
00:11:10.700 --> 00:11:12.769
Fiber can be carbs as well.
00:11:12.950 --> 00:11:17.330
Um, I mean my main thing is, um, I mean carbs are definitely not bad.
00:11:17.330 --> 00:11:18.019
We love carbs.
00:11:18.019 --> 00:11:18.919
Your body loves carbs.
00:11:18.919 --> 00:11:20.419
Her body's favorite energy source.
00:11:20.450 --> 00:11:25.159
Um, and they're fun, but we don't wanna do naked carbs cuz that's not supporting blood sugar.
00:11:25.389 --> 00:11:25.740
So,
00:11:26.475 --> 00:11:26.825
Mm.
00:11:26.830 --> 00:11:27.664
Naked carbs.
00:11:27.664 --> 00:11:28.174
That's funny.
00:11:30.004 --> 00:11:36.424
So carbs without the, without the protein, fiber and fat along with it.
00:11:37.309 --> 00:11:37.919
Mm-hmm.
00:11:38.004 --> 00:11:41.399
or at least, you know, at least in protein, will work fat for sure.
00:11:41.870 --> 00:11:42.259
Yeah.
00:11:42.889 --> 00:11:49.450
I think that, for me anyway, because I do have a history of macro counting and.
00:11:51.004 --> 00:11:51.424
I don't know.
00:11:52.174 --> 00:11:57.664
As someone who's been interested in nutrition for years and years and years, I'm pretty clear on what protein is.
00:11:57.664 --> 00:11:59.644
It's, to me, protein isn't that hard.
00:11:59.644 --> 00:12:03.424
It's pretty obvious if you're a vegetarian or vegan, it might be a little more difficult.
00:12:03.424 --> 00:12:06.934
But you know, protein animal sources is, are kind of your best.
00:12:06.934 --> 00:12:08.134
It feels pretty obvious to me.
00:12:08.674 --> 00:12:10.284
Fiber is the one that trips me up a lot.
00:12:11.044 --> 00:12:19.865
I'm like, I mean, it seems like this has fiber, like I j it's not something I've strictly tracked in the past, so I'm not as good at recognizing it.
00:12:20.254 --> 00:12:28.024
What, what kinds of things do you like to like for sure, include generally speaking in your diet and where do you find like kind of the best sources?
00:12:29.779 --> 00:12:30.230
Yeah.
00:12:30.230 --> 00:12:35.389
Um, I mean, I typically encourage clients to think of fiber rows, mostly fruits and vegetables.
00:12:35.419 --> 00:12:39.409
Um, so we're making like half your plate fruits and veggies at mealtimes.
00:12:40.144 --> 00:12:41.534
When, when that's possible.
00:12:41.825 --> 00:12:45.215
But there are other things that we can do to add fiber into our diet.
00:12:45.215 --> 00:12:51.365
So I mean, then unfortunately fiber is becoming kind of, um, popular these days.
00:12:51.365 --> 00:12:52.745
We're talking more about fiber.
00:12:52.835 --> 00:12:54.365
There's more of an emphasis on fiber.
00:12:54.370 --> 00:12:57.514
So there's different things that you can add in.
00:12:57.519 --> 00:13:00.304
Like I talk about high fiber tortillas a lot.
00:13:00.304 --> 00:13:02.884
Really love these tortillas that have a good bit of fiber.
00:13:04.379 --> 00:13:07.414
and that's like, I think they have like 15 grams of fiber.
00:13:07.414 --> 00:13:09.845
So that's a good way to like, yeah.
00:13:10.085 --> 00:13:11.825
And there's lots of products that are similar to that.
00:13:11.825 --> 00:13:17.554
You can find like breads and even chickpea pasta is gonna pack more fiber than like a traditional pasta.
00:13:17.554 --> 00:13:21.784
So those are good ways to like increase daily fiber.
00:13:21.784 --> 00:13:24.335
But I would say meal to meal, just including some.
00:13:25.274 --> 00:13:26.264
fruits and veggies.
00:13:26.355 --> 00:13:28.245
Uh, I will say you're not alone in that.
00:13:28.245 --> 00:13:28.904
Like what?
00:13:28.934 --> 00:13:30.254
Like what is considered fiber?
00:13:30.254 --> 00:13:31.725
How do I know I'm getting enough fiber?
00:13:31.754 --> 00:13:42.434
Um, and I think that that's a way that, like, I noticed with clients, we like to, we get so analytical about food, um, and we wanna make sure we're doing everything just right.
00:13:42.434 --> 00:13:43.695
Like you brought up macro counting.
00:13:43.695 --> 00:13:47.325
Like that's, I mean, that's a game of like trying to get everything just right.
00:13:47.325 --> 00:13:49.215
You're playing Tetris almost in a sense.
00:13:49.664 --> 00:13:50.205
Um,
00:13:50.705 --> 00:13:51.485
It made me crazy.
00:13:51.965 --> 00:13:54.754
Yes, yes, yes.
00:13:54.784 --> 00:13:59.585
But then we get into this mindset of like, oh, like wait, fiber, how much fiber?
00:13:59.585 --> 00:13:59.975
What is?
00:13:59.975 --> 00:14:00.754
And, and those are good.
00:14:00.754 --> 00:14:02.855
We wanna be educated of course, and aware.
00:14:03.125 --> 00:14:10.715
But at the same time, like that's when I'm like, okay, let's take a step back and not necessarily think about the number, like the grams of fiber here.
00:14:10.715 --> 00:14:14.585
Like let's make half your plate fruits and veggies, or one or two cups, fruits and veggies.
00:14:15.184 --> 00:14:15.634
Yeah.
00:14:16.174 --> 00:14:17.044
What about whole grains?
00:14:17.044 --> 00:14:18.575
Like I love oatmeal for breakfast.
00:14:18.575 --> 00:14:20.134
I always consider that fiber.
00:14:20.945 --> 00:14:21.365
Yeah.
00:14:21.695 --> 00:14:31.024
Whole grains do tend to pack a bit more fiber, especially like compared to more refined carbs like white bread or whatever.
00:14:31.634 --> 00:14:34.934
I think, um, when you were saying fiber's kind of having a moment right now.
00:14:35.774 --> 00:14:42.134
My concern with that is that it's because people are using it to like somehow cancel out the carbs.
00:14:42.554 --> 00:14:52.274
Like there's fibers that will give you, you look at the package and it's like net carbs, and I think we just don't need to worry about that sort of thing.
00:14:52.875 --> 00:14:53.365
Yeah.
00:14:53.745 --> 00:15:00.794
So I worry that it can be a little bit, that these high fiber things can come out of a little bit of the diet industry kind of situation.
00:15:00.794 --> 00:15:01.455
You know what I mean?
00:15:02.774 --> 00:15:11.115
So I do think that there is like this total obsession with like low net carb and like keto friendly and all of that stuff.
00:15:11.144 --> 00:15:15.044
Um, I, I, and I think there's a time and place for it, honestly.
00:15:15.105 --> 00:15:25.394
Like, you know, there, I don't think that we should be obsessed with net carbs, but I do think that there are certain situations where, especially if you're looking at blood sugar, like low net carb can be advantage.
00:15:26.184 --> 00:15:39.200
Um, so I think it's like finding that line of like what feels comfortable for you and what doesn't feel diety and what doesn't feel restrictive and what doesn't feel obsessive almost, especially when we start talking about carbs.
00:15:40.379 --> 00:15:46.965
Yeah, I think that kind of lines up sometimes when my clients are like, well, I want this type, this type of meal.
00:15:46.965 --> 00:15:47.654
I'm like, you know what?
00:15:47.654 --> 00:15:51.164
Use other people's crazy diet philosophies to your advantage.
00:15:51.169 --> 00:15:55.394
If you're looking for something that's high protein, Google a paleo recipe.
00:15:55.695 --> 00:15:57.735
If you're looking for something that's.
00:15:58.075 --> 00:16:05.065
You know, high fat, obviously you're gonna Google a keto recipe like I use, or, um, my clients that are like dairy free.
00:16:05.065 --> 00:16:06.684
I'm like, look for a whole 30 recipe.
00:16:06.684 --> 00:16:13.195
You don't have to be on these crazy diets to take advantage of those Google search terms.
00:16:13.254 --> 00:16:13.884
You know what I mean?
00:16:13.889 --> 00:16:17.034
And it's kind of the same thing with net carbs and fiber.
00:16:17.034 --> 00:16:20.125
Like, Hey, I know I function well, am I keep, can.
00:16:21.115 --> 00:16:22.815
blood sugar imbalance with some high fibers.
00:16:22.815 --> 00:16:32.384
So I'm gonna take advantage of this marketing on the outside that's giving me a label and, and me knowing this is just what works well for my body.
00:16:33.409 --> 00:16:36.235
Yeah, no, that, and that's a really good way to look at it.
00:16:36.235 --> 00:16:43.519
It's like we can take, like, we can pick up some of the good, like, you know, my mom often talks about like, you have to learn how to take the good and leave the bad.
00:16:43.519 --> 00:16:45.799
And so that's almost what you're saying about these diets.
00:16:45.804 --> 00:16:49.700
Like, let's pull what's helpful and like le, you know, leave the rest behind.
00:16:49.700 --> 00:16:50.029
So,
00:16:50.615 --> 00:16:53.705
my biggest low carb diet that I did was the South Beach Diet.
00:16:53.705 --> 00:16:55.085
I did it several times.
00:16:55.504 --> 00:17:07.644
Um, the first couple weeks are basically zero carb, and one of the things that I used to make, I had the whole cookbook and everything, and there was this Turkey breakfast sausage, and it is so good and I still make it.
00:17:08.545 --> 00:17:15.289
and like, I don't, I don't, I don't need to be on the south beat diet to be like, Hey, this Turkey breakfast sausage is actually really good.
00:17:15.289 --> 00:17:21.319
It doesn't have any of the garbage that, you know, pre-prepared type Turkey sausage ha or regular sausage rather.
00:17:21.559 --> 00:17:28.160
And I almost always have ground Turkey on hand, and so I don't have to buy something extra because a well stock spice cabinet and ground Turkey and I'm good to go.
00:17:28.430 --> 00:17:34.880
So I think that also it's, it's just pulling, pulling things that are great from what you've done in the past.
00:17:35.359 --> 00:17:40.319
You don't have to be on that diet to still do it, and that's how we can maybe use these kind of products too.
00:17:41.329 --> 00:17:41.690
Yeah.
00:17:41.690 --> 00:17:45.799
And I almost think of it like, I talk to clients as like, is it an easy swap for you?
00:17:45.980 --> 00:17:53.615
You know, because I mean, if it's hard, like, um, I don't know, like, uh, this is just a personal preference, but I really love Jeff Peanut butter.
00:17:53.615 --> 00:18:02.045
Like that's just kind of what I love and that, you know, I know it's got some not so great ingredients in it, but it just makes me happy and it still has healthy fat and all of that good stuff.
00:18:02.045 --> 00:18:13.085
So, swapping for a cleaner peanut butter with fewer ingredients and no sugar and all of that stuff is not an easy swap for me, but for one of my clients, it is, you know, when we start thinking about.
00:18:13.845 --> 00:18:19.160
how can we pay attention to ingredients and reduce exposure to some of these like not so ideal ingredients.
00:18:19.339 --> 00:18:21.349
She's like, yes, that I can swap that.
00:18:21.349 --> 00:18:22.970
That's easy for me to do.
00:18:23.269 --> 00:18:27.259
Like a almond butter that is just natural, quote unquote
00:18:28.075 --> 00:18:28.309
right.
00:18:28.490 --> 00:18:30.740
That sounds like one of those like needle movers.
00:18:30.740 --> 00:18:33.559
Just like an easy thing to, to switch out.
00:18:34.279 --> 00:18:37.849
So you mentioned a min a minute ago about like restrictive rules.
00:18:38.240 --> 00:18:42.670
Can you tell us, I think, I think we all, as women, struggle with the idea and.