June 28, 2023

Cooking: Why I Think It's An Essential To Health And How To Improve Your Cooking Skills [Ep. 49]

Show Notes
Transcript

How much do you cook from home? Do you hate it? Just not know how? Maybe you prefer restaurant food?

Studies show that we get about 20% of our calories/intake from restaurants.

But what about that other 80%? That is where you can really make a difference in your health. You don’t have to worry so much about those restaurant meals, if you are doing your best in your home kitchen.

I’ve got 6 ideas from my own experience as a home cook on how to get started and improve your skills. This episode is perfect for beginner cooks and seasoned cooks alike.

If you really want to improve your health, your food is the first place to start. According to one of the researchers, "Our food is the number one cause of poor health in the country, representing a tremendous opportunity to reduce diet-related illness and associated healthcare spending."

Study referenced

Ready for some personalized help? Tap here to schedule a time to ask me your burning weight loss questions!

More from Well with Lisa:

Schedule a free session: wellwithlisa.as.me
Your Go-To Meal Guide: grab it HERE
Instagram: @well_with_lisa

WEBVTT

00:00:02.013 --> 00:00:02.943
This is the eat well.

00:00:03.213 --> 00:00:04.323
Well live well podcast.

00:00:04.354 --> 00:00:05.554
I'm Lisa Salsbury.

00:00:05.613 --> 00:00:09.603
And my mission is to help women stop obsessing about everything they eat.

00:00:09.993 --> 00:00:14.343
And feel confident about their ability to lose weight without a diet app.

00:00:14.974 --> 00:00:16.474
Today is episode 49.

00:00:16.713 --> 00:00:19.594
And I'm going to be talking about the one essential scout.

00:00:19.653 --> 00:00:23.224
I think you'd need to develop in order to improve your health.

00:00:23.824 --> 00:00:27.844
And help with your weight loss efforts and that skill.

00:00:28.263 --> 00:00:29.344
Is cooking.

00:00:29.943 --> 00:00:32.454
So I want to share a little from a study.

00:00:32.484 --> 00:00:32.933
I read.

00:00:33.654 --> 00:00:42.594
One thing it said is the typical American adult gets one of every five calories from a restaurant that's 20% of our calories.

00:00:42.954 --> 00:00:54.743
That's a pretty staggering statistic, but the worst news is this at fast food restaurants, 70% of the meals Americans consumed were of poor dietary quality.

00:00:55.223 --> 00:01:00.113
At full service restaurants, about 50% or have poor nutritional quality.

00:01:00.473 --> 00:01:04.608
The remainder They considered intermediate nutritional quality.

00:01:04.998 --> 00:01:12.618
So of note, the authors found that less than 0.1%, almost none, essentially of all the restaurant meals consumed.

00:01:13.069 --> 00:01:15.828
Over the study period were of ideal quality.

00:01:16.308 --> 00:01:21.228
So just so you know, I did look up what the quality scores were.

00:01:21.228 --> 00:01:33.569
The primary diet score included five components, which was total fruits and vegetables, the amount of efficient shellfish, whole grains, sodium or sugar sweetened beverages included in the meal.

00:01:33.599 --> 00:01:38.308
Whereas the secondary score added three additional components, which was for nuts seeds.

00:01:38.368 --> 00:01:41.519
It'll gums, processed meat and saturated fat.

00:01:41.789 --> 00:01:52.049
So I think this means that meals with red meat would be given a lower score seeing as how they were using parameters widely adopted by the American heart association.

00:01:52.409 --> 00:01:58.858
Red meat has been shown to be especially nutritious though, for women in the perimenopause and menopause ages.

00:01:59.099 --> 00:02:02.129
I know several of the menopause educators I follow.

00:02:02.141 --> 00:02:07.661
Online, encourage the adequate consumption of animal proteins, including red meat.

00:02:07.691 --> 00:02:16.300
So all that to say, we can take these measurements with a grain of salt, no pun intended there since they probably fill if I salt as well.

00:02:16.381 --> 00:02:18.901
So I'm not trying to negate the statistics.

00:02:18.901 --> 00:02:25.800
I just shared only that we all of course need to make our own assessments as to what ideal nutrition equality.

00:02:26.221 --> 00:02:29.700
Is in any case, the article and the study.

00:02:30.091 --> 00:02:35.311
That I read basically conclude that we need to improve our restaurants.

00:02:35.540 --> 00:02:36.890
I kept reading, thinking.

00:02:37.281 --> 00:02:40.161
I would see them recommending some eating at home.

00:02:40.161 --> 00:02:43.700
Some advice about those other four calories, right?

00:02:43.700 --> 00:02:47.991
Because it started with the American gets one of every five calories from restaurants.

00:02:47.991 --> 00:02:49.850
But what about those other four?

00:02:50.151 --> 00:02:53.510
But no, unfortunately that was not the case.

00:02:53.540 --> 00:02:56.121
The authors did admit this though.

00:02:56.121 --> 00:03:08.091
And this is a quote, our food is the number one cause of poor health in the country, representing a tremendous opportunity to reduce diet related illness and associated healthcare spending.

00:03:08.931 --> 00:03:15.501
So the obvious solution here to me is what are we eating at home and therefore cooking.

00:03:15.890 --> 00:03:19.010
What about the other 80% of our food?

00:03:19.040 --> 00:03:19.341
Right?

00:03:19.341 --> 00:03:26.211
Because one of five calories means that we're getting 20% of our calories are intake from restaurants.

00:03:26.211 --> 00:03:28.881
And that might seem a, like a lot, but truly.

00:03:29.300 --> 00:03:39.200
You can make significant impacts in your health with that other 80%, you don't actually have to give up restaurants.

00:03:39.471 --> 00:03:51.200
To give up going out or take out for those nights that it's necessary due to time or it's date night, or you just want to, if you are focusing on the quality of the food you are eating at home.

00:03:51.200 --> 00:03:54.770
Uh, those restaurant meals, aren't going to define your health.

00:03:55.070 --> 00:03:59.091
Even if you choose all of the poor quality restaurant foods, right.

00:03:59.931 --> 00:04:06.260
Ultimately, we must develop the skill of cooking from home in order to increase the quality of our food.

00:04:06.830 --> 00:04:14.540
We just can't depend on restaurants to improve their quality in order for us to improve our overall health.

00:04:14.600 --> 00:04:20.391
When we are eating at home or outside of restaurants, 80% of the time.

00:04:20.841 --> 00:04:28.701
So if food is the number one cause of poor health in our country, then we have to address the eating that we are doing at home.

00:04:28.701 --> 00:04:30.920
And maybe more than 80%.

00:04:31.281 --> 00:04:45.821
If you start cooking at home more, Or maybe you find that you're eating at restaurants more than 20% of the time, maybe because that is an average, of course, in this study, which means a lot of families are eating at restaurants 30 or 40% of the time.

00:04:45.821 --> 00:04:46.091
So.

00:04:46.360 --> 00:04:55.031
If you're wanting to reduce some of that or just wanting to improve that 80%, the, the time that we do spend at home, keep listening.

00:04:55.630 --> 00:05:01.571
Mark Hyman said cooking is fun, freeing and essential to achieving health and happiness.

00:05:01.901 --> 00:05:09.281
Unfortunately, we have handed the act of cooking this unique task that makes us human over to the food industry.

00:05:10.091 --> 00:05:18.730
I think what he is saying here is not just that we've handed it over to the restaurants, but also to the big food makers.

00:05:19.091 --> 00:05:27.401
So remember that what I'm going to be talking about in this episode is not just cooking from home pre-packaged mixes and putting those together.

00:05:27.880 --> 00:05:33.971
But I want you to start experimenting if you're not already with really cooking from scratch.

00:05:34.600 --> 00:05:38.771
Basically in my humble opinion, I think making food at home.

00:05:39.100 --> 00:05:43.091
Is the number one thing you can do to improve your health.

00:05:43.151 --> 00:05:47.380
And so I encourage you to develop this essential skill.

00:05:48.040 --> 00:05:50.891
Let's talk about a few ways to begin.

00:05:51.730 --> 00:05:52.870
Number one.

00:05:53.440 --> 00:05:55.600
Is learn some techniques.

00:05:56.321 --> 00:06:04.180
I learned how to cook from my mom, but she didn't necessarily teach me the why and what's of what I was doing.

00:06:04.480 --> 00:06:07.571
So why do I brown the meat before adding the vegetables?

00:06:07.781 --> 00:06:09.701
Why should I preheat the oven?

00:06:09.940 --> 00:06:12.100
Why do I need a little oil in the pan?

00:06:12.130 --> 00:06:13.300
When I saw two things?

00:06:13.961 --> 00:06:17.711
The strongest recommendation I have here for techniques.

00:06:18.190 --> 00:06:33.940
Is the book Salt, Fat, Acid, Heat by Samin Nosrat she really gives you the reasons and a lot of science behind why you need to salt food from within meaning you must salt food.

00:06:34.391 --> 00:06:36.971
As early as possible in the cooking.

00:06:37.300 --> 00:06:39.850
So that it will be properly seasoned.

00:06:40.240 --> 00:06:47.980
She goes into detail about salting vegetables versus starches versus meats and when, and how to properly season each.

00:06:48.281 --> 00:06:51.730
That is just the first part in this technique book.

00:06:52.271 --> 00:06:54.071
It it's really stunning.

00:06:54.120 --> 00:06:59.550
The four elements that she pulls out about cooking, which I would have never thought of.

00:06:59.911 --> 00:07:11.901
But truly The amount of salt, you're going to add to your home cooking two ingredients that are fresh, such as raw protein and vegetables and grains is vastly less than the processed or restaurant foods.

00:07:12.110 --> 00:07:16.130
So don't be afraid to properly use salt when cooking.

00:07:16.701 --> 00:07:28.310
No amount of salt added at the table will make up for improper seasoning during the cooking process, you just can't get salt inside the food when you're salting at the table.

00:07:28.940 --> 00:07:32.480
Just like the chapters on salt, the chapters that teach about fat.

00:07:32.810 --> 00:07:38.870
And acid and heat are equally informative, entertaining, and valuable to the home cook.

00:07:39.201 --> 00:07:43.790
Honestly, if I could have Simien on the podcast, that would be like a dream guest.

00:07:44.180 --> 00:07:48.201
She was absolutely delightful as the narrator.

00:07:48.201 --> 00:07:52.281
I listened to this book, the first half is all of this technique stuff.

00:07:52.490 --> 00:07:56.250
The latter half does have some recipes, which is not part of the audio book.

00:07:56.281 --> 00:08:00.540
So you would want to do both, but I did check out the audio book from the library.

00:08:00.870 --> 00:08:02.161
It was so good.

00:08:02.521 --> 00:08:10.050
I have to say that even though I consider myself a good cook and have been cooking pretty much all homemade dinners for decades.

00:08:10.380 --> 00:08:13.831
My cooking was improved by listening to this book.

00:08:14.461 --> 00:08:16.290
I really couldn't recommend it more.

00:08:16.331 --> 00:08:20.141
Both two seasoned cooks, as well as those that are beginning.

00:08:20.560 --> 00:08:24.250
the other part of learning techniques I would say is knife skills.

00:08:24.670 --> 00:08:29.391
You've got to be able to chop an onion And cut up meat.

00:08:29.870 --> 00:08:34.821
I have watched the same YouTube video for cutting up a chicken.

00:08:35.000 --> 00:08:41.301
Almost every time I do it for the last like year, because I've been trying to learn how to cut up a whole raw chicken.

00:08:41.730 --> 00:08:49.681
So I just pull up that YouTube video and I follow along as I'm cutting up my chicken and it's so great.

00:08:49.681 --> 00:08:52.980
It's so cheap to buy a whole raw chicken and break it down.

00:08:53.431 --> 00:08:57.000
And then cook it, you know, cook the individual parts like that.

00:08:57.051 --> 00:09:01.221
I have a couple of recipes that I like to use a whole cut up chicken in.

00:09:01.221 --> 00:09:06.561
So we have the different parts, especially like chicken cacciatore, or other recipes that are simmered in sauce.

00:09:06.591 --> 00:09:07.701
It's really good.

00:09:07.701 --> 00:09:09.110
When you have the bones in there.

00:09:09.110 --> 00:09:13.010
I usually take off the skin because I don't like long simmered skin.

00:09:13.041 --> 00:09:14.541
It doesn't really add much.

00:09:14.541 --> 00:09:16.461
I leave the skin on if I'm going to roast it.

00:09:16.941 --> 00:09:18.620
But, that's just an example.

00:09:18.620 --> 00:09:20.961
There's always YouTube videos that you can watch.

00:09:21.081 --> 00:09:22.221
To learn techniques.

00:09:22.221 --> 00:09:26.510
If you're cutting up something new, if you buy a new vegetable that you're not sure of.

00:09:26.750 --> 00:09:33.471
I remember years and years and years ago, my sister-in-law called me up and she said, I'm following this recipe that you gave me.

00:09:33.860 --> 00:09:36.201
And it calls for green onions and I've never used them.

00:09:36.260 --> 00:09:38.030
Can you tell me how to cut them up?

00:09:38.390 --> 00:09:40.971
And I was like, of course, absolutely.

00:09:41.211 --> 00:09:47.870
But luckily now we have YouTube for that and you can just say like, okay, I've never cut up a butternut squash.

00:09:47.900 --> 00:09:49.581
Like, how is that done?

00:09:49.850 --> 00:09:50.630
And you can just.

00:09:51.051 --> 00:10:01.120
Get a quick YouTube video on that, but generally speaking, learning how to use proper knives and using the proper knife for the food that you're cutting.

00:10:01.301 --> 00:10:08.500
Meaning you're going to use a large chef's knife on a cutting board for chopping vegetables, as opposed to a paring knife in the air.

00:10:08.681 --> 00:10:10.270
When you're trimming vegetables.

00:10:10.480 --> 00:10:15.431
So you wouldn't use a sh a paring knife to cut something down on a cutting board.

00:10:15.760 --> 00:10:16.750
I hope that makes sense.

00:10:16.990 --> 00:10:20.801
If you do some knife, cutting skill videos, you will see what I mean.

00:10:21.370 --> 00:10:21.760
Okay.

00:10:21.941 --> 00:10:26.051
Second recommendation here is to get some recipes.

00:10:26.650 --> 00:10:30.671
Obviously cooking is frustrating when you don't have instructions.

00:10:30.850 --> 00:10:34.870
Recipes are the instructions for how to put the food together.

00:10:35.051 --> 00:10:41.745
So purchase an introductory level cookbook or asked for some of your favorite recipes from your parents or your siblings or your friends.

00:10:42.284 --> 00:10:46.634
A quick Amazon search for easy cookbooks brought up and number.

00:10:46.664 --> 00:10:57.375
I would consider ordering, to be honest, I have actually been ordering more cookbooks recently from my favorite bloggers, especially because I like what they have online.

00:10:57.375 --> 00:10:59.355
And I just like to look through.

00:10:59.654 --> 00:11:01.995
A cookbook and have those in hand.

00:11:02.565 --> 00:11:05.534
There are tons of free recipes online though.

00:11:05.534 --> 00:11:09.105
Of course, like I said, I use blog recipes constantly.

00:11:09.434 --> 00:11:13.455
One way I like to search for recipes is to use.

00:11:13.845 --> 00:11:16.394
Other people's crazy.

00:11:16.654 --> 00:11:21.424
that's mean, but crazy diet obsessions to find things I want to make.

00:11:21.455 --> 00:11:25.835
So for example, let me tell you what I mean, if I want a protein heavy meal.

00:11:26.164 --> 00:11:28.384
I might Google paleo recipes.

00:11:28.924 --> 00:11:38.875
If I'm avoiding dairy for the time being, I might use the words whole 30 in my search terms, because that would be a dairy free type.

00:11:39.215 --> 00:11:39.845
protocol.

00:11:40.235 --> 00:11:48.904
So you don't have to be following these types of diets in order to benefit from other people, creating recipes around those parameters.

00:11:49.520 --> 00:11:53.240
Generally speaking, if you're Googling, quote, healthy recipes.

00:11:53.600 --> 00:11:57.441
Have a variety of other people's definition of health will come up.

00:11:57.770 --> 00:12:07.010
So this is going to include everything from weird protein powder, microwave, mud cakes, to keto fat bombs, and then a low fat dairy lasagna.

00:12:07.221 --> 00:12:09.740
There's really no rhyme or reason to these searches.

00:12:09.770 --> 00:12:19.400
So that's why I suggest you target the types of foods that you're looking for with a specific type of meal or a specific protocol that.

00:12:19.659 --> 00:12:23.409
Would help you get the kind of food that you want to include?

00:12:24.423 --> 00:12:24.813
Okay.

00:12:24.844 --> 00:12:25.504
Number three.

00:12:25.894 --> 00:12:27.214
Make it a priority.

00:12:27.724 --> 00:12:36.964
Making cooking at home a priority instead of an afterthought or a, well, if I have time, Sort of last resort sort of thing.

00:12:37.504 --> 00:12:41.104
Is always just going to be a recipe for disaster.

00:12:41.553 --> 00:12:45.543
So planning is really just the key to making it a priority.

00:12:45.813 --> 00:12:52.953
No one wants to walk in the kitchen at six 15, start rummaging through the produce drawers and wondering what you could pull together.

00:12:53.313 --> 00:12:56.254
Even, I do not like cooking in that environment.

00:12:56.857 --> 00:12:59.618
So set aside, time to meal plan.

00:12:59.677 --> 00:13:02.648
I generally like to meal plan on Sunday evenings.

00:13:03.097 --> 00:13:07.418
And then decide when during the week you have time to go to the grocery store.

00:13:08.107 --> 00:13:12.038
Not only do you want to create meal plans and do the grocery shopping?

00:13:12.038 --> 00:13:21.638
Of course, but in the morning, Take a few minutes to look at your schedule for the day and decide what meal will be a good fit for that day's activities.

00:13:22.298 --> 00:13:25.268
Thaw meat from the freezer, if needed earlier in the day.

00:13:25.628 --> 00:13:27.967
You could also even do this the night before.

00:13:27.998 --> 00:13:31.628
If you think to look at your meal plan right after dinner.

00:13:32.077 --> 00:13:32.798
The night before.

00:13:33.301 --> 00:13:37.650
Keep these meal plans that you're creating and repeat favorite meals.

00:13:37.740 --> 00:13:40.681
This is actually been huge for me lately.

00:13:40.681 --> 00:13:43.561
I used to subscribe to a few different cooking magazines.

00:13:43.890 --> 00:13:47.071
So every month I was getting an influx of fresh recipes.

00:13:47.071 --> 00:13:49.230
And so I was constantly trying new ones.

00:13:49.770 --> 00:13:54.480
But there are favorites you like to make and you, and maybe your family like to eat.

00:13:54.750 --> 00:13:59.100
So keep a running list of favorites and just stop, reinventing the wheel.

00:13:59.100 --> 00:13:59.551
Right.

00:14:00.201 --> 00:14:04.191
Making, cooking a priority means that it is the default.

00:14:04.551 --> 00:14:08.841
When you are thinking about dinner, you default to, what am I going to make?

00:14:09.230 --> 00:14:12.591
Rather than where can we go to pick something up for dinner?

00:14:13.701 --> 00:14:22.311
Also note, I realized that most of my listeners are women and in no way, am I assuming that only women can do the cooking at home?

00:14:22.581 --> 00:14:26.150
If you are not the primary chef in your home making.

00:14:26.721 --> 00:14:30.441
Eating at home a priority, maybe looks different for you.

00:14:30.961 --> 00:14:33.480
maybe that means meal planning with your partner.

00:14:33.931 --> 00:14:38.971
That does the cooking or offering to do the shopping or whatever works in your relationship?

00:14:39.301 --> 00:14:47.671
I don't want to sound like a 1950s housewife here in talking about, you know, While the woman is staying home and making dinner for everyone.

00:14:47.701 --> 00:14:51.721
I just know that with my clients, I ask.

00:14:51.750 --> 00:14:56.640
And by far the majority tell me they are the ones responsible for meals.

00:14:56.671 --> 00:15:01.860
And also usually for the grocery shopping as well, many will tell me that their spouse.

00:15:02.191 --> 00:15:05.760
We'll uh, contribute or make something on the weekends.

00:15:05.971 --> 00:15:13.561
But for the most part, I find my clients generally are the ones that are in charge of cooking for some it's because they are single.

00:15:13.561 --> 00:15:15.961
And so they're the only ones that are cooking.

00:15:16.441 --> 00:15:24.360
Which of course presents its own set of challenges, but for others, it's just the way they and their spouse or partner have divided the work at home.

00:15:24.721 --> 00:15:28.890
So if doing all the cooking though is not working for you.

00:15:28.890 --> 00:15:33.211
And you tend to be saying, I just want to go out more because it's getting overwhelming.

00:15:33.900 --> 00:15:35.910
Then that's a different conversation.

00:15:35.941 --> 00:15:40.650
That's time to have a conversation with your partner and divide the work at home differently.

00:15:41.191 --> 00:15:43.801
So just, that's just a little side note.

00:15:43.831 --> 00:15:46.110
I'm just making the assumption here.

00:15:46.140 --> 00:15:50.191
That view as the listener are either in charge of, or.

00:15:50.298 --> 00:15:54.498
Somewhat responsible for the majority of the cooking at home.

00:15:54.918 --> 00:15:58.908
If not though, again, time to have a conversation with your partner.

00:15:58.908 --> 00:16:03.197
If you want to increase the amount that you are eating from home.

00:16:03.738 --> 00:16:04.067
Okay.

00:16:04.067 --> 00:16:05.447
Number four.

00:16:05.807 --> 00:16:07.937
Is good tools.

00:16:07.937 --> 00:16:11.957
I purchase some good quality cooking tools.

00:16:12.408 --> 00:16:15.977
At the very least start with a large cutting board.

00:16:16.128 --> 00:16:17.597
A good chef's knife.

00:16:18.018 --> 00:16:20.927
A smaller paring knife and a serrated knife.

00:16:20.988 --> 00:16:22.998
Those are my three knives you should have.

00:16:23.447 --> 00:16:25.607
And some decent cookware.

00:16:25.967 --> 00:16:28.187
This does not have to be expensive.

00:16:28.248 --> 00:16:30.557
Obviously check Amazon and Costco.

00:16:30.587 --> 00:16:32.658
My cookware right now is from Costco.

00:16:32.658 --> 00:16:33.738
It's totally fine.

00:16:33.738 --> 00:16:39.918
I mean, it's not amazing, but I produce a lot of food on very averagely priced pans.

00:16:40.278 --> 00:16:44.148
I also have a lodge cast, iron enamel, Dutch oven.

00:16:44.177 --> 00:16:45.947
So it's like a covered pot.

00:16:45.977 --> 00:16:48.677
It's basically a knockoff from the locker.

00:16:48.677 --> 00:16:51.018
Say probably saying that wrong cause it's French.

00:16:51.048 --> 00:16:53.298
But you know, those pots that are gorgeous colors.

00:16:53.298 --> 00:16:55.967
Anyway, those are available on Amazon.

00:16:56.207 --> 00:17:01.697
Great pot, very averagely priced compared to some of those pricier French once.

00:17:02.148 --> 00:17:08.928
But what I want to encourage you here in the good tools category is to skip all of the one trick pony gadgets.

00:17:09.347 --> 00:17:13.847
Consider that your kitchen needs tools, not gadgets.

00:17:14.117 --> 00:17:16.968
So if it seems gimmicky, skip it.

00:17:17.327 --> 00:17:21.468
If it seems like a quality tool that will serve several purposes.

00:17:21.528 --> 00:17:24.198
Think, like I mentioned, the big chef's knife.

00:17:24.768 --> 00:17:28.067
Um, a silicone scraper cast, iron pans.

00:17:28.218 --> 00:17:30.018
That's where you want to invest.

00:17:30.587 --> 00:17:39.228
Maybe consider adding one tool a month or think about what, what am I noticing that I am wanting to reach for?

00:17:39.228 --> 00:17:43.458
Or I see the videos on the recipes that I'm watching.

00:17:43.458 --> 00:17:46.548
They consistently use a tool that I don't have.

00:17:46.907 --> 00:17:49.728
That's something you may want to put on your list.

00:17:50.067 --> 00:17:56.367
you will enjoy your time in your kitchen so much more when you aren't frustrated with crappy tools.

00:17:56.847 --> 00:17:59.938
I have to give a little shout out to my mother-in-law here.

00:17:59.938 --> 00:18:00.448
I have.

00:18:01.228 --> 00:18:09.178
Teased her for lack of a better word for years, about some of the tools and the knives that she keeps in her kitchen.

00:18:09.178 --> 00:18:14.577
And she has really curated those and gotten down to some better tools.

00:18:14.577 --> 00:18:19.347
I know she's been doing a lot more cooking and I think that she is.

00:18:19.738 --> 00:18:24.538
A lot happier with fewer knives that work well.

00:18:25.048 --> 00:18:30.807
Speaking of that one thing to remember as well with your knives is to get them sharpened regularly.

00:18:31.258 --> 00:18:34.647
I touch up my blades with a small sharpener.

00:18:34.678 --> 00:18:36.057
I just got on Amazon.

00:18:36.057 --> 00:18:43.317
You just run it through a couple of times, and then maybe once a year, once every two years have them professionally sharpened.

00:18:43.738 --> 00:18:47.458
You need to start with decent knives here for them to hold an edge.

00:18:47.488 --> 00:18:52.377
But once you have a good knife with great weight and balance, you'll want to take care of it.

00:18:52.617 --> 00:18:54.867
There's a couple places you can get this done.

00:18:55.288 --> 00:19:01.978
there's a local guy that comes to my farmer's market and I've dropped them off with him while I shop around at the farmer's market.

00:19:01.978 --> 00:19:03.657
So that's worked really well for me.

00:19:03.988 --> 00:19:06.238
I have also asked at the butcher's counter.

00:19:06.807 --> 00:19:14.488
I don't know if they still do this, but they used to sharpen knives there and I have in years past, I've had it done there for free.

00:19:14.788 --> 00:19:17.607
I've also had it done there for very inexpensive.

00:19:17.607 --> 00:19:19.347
It just depends on the grocery store.

00:19:19.647 --> 00:19:23.627
So that's another, thing you can ask about at the grocery store.

00:19:24.738 --> 00:19:25.307
All right.

00:19:26.106 --> 00:19:27.336
Number five.

00:19:27.876 --> 00:19:29.586
Let's talk about vegetables.

00:19:30.247 --> 00:19:32.616
Focus on the vegetables.

00:19:32.646 --> 00:19:35.946
When you are looking to start cooking more at home.

00:19:36.606 --> 00:19:40.037
Sometimes we first look at what meat the recipe has.

00:19:40.366 --> 00:19:41.896
Is it chicken or beef?

00:19:42.436 --> 00:19:45.586
I encourage you to make sure it has vegetables.

00:19:45.886 --> 00:19:51.346
Start with broccoli or brussel sprouts or carrots and decide what protein you want to add.

00:19:51.856 --> 00:19:56.557
Remember the base for all of your meals should be protein fiber and healthy fat.

00:19:56.797 --> 00:19:58.326
So, yes, for sure.

00:19:58.326 --> 00:20:03.396
I want you to make sure you're getting adequate protein and even better if it's animal proteins.

00:20:03.817 --> 00:20:11.557
But sometimes we get so hung up there and worried about what meat we need to thought from the freezer that we forget about the vegetables.

00:20:11.826 --> 00:20:15.757
Which is where we are getting the majority of that fiber component.

00:20:16.207 --> 00:20:19.896
The fat component is usually going to come along naturally with cooking.

00:20:19.926 --> 00:20:24.037
You're going to saute in some avocado oil or make a salad dressing with olive oil.

00:20:24.037 --> 00:20:28.686
Maybe you're going to top off what you're having with a bit of avocado or a sprinkling of nuts.

00:20:28.717 --> 00:20:31.116
That's usually the very easiest part to incorporate.

00:20:31.386 --> 00:20:34.537
So I don't really worry about that in my planning.

00:20:35.106 --> 00:20:37.866
But the vegetables often get overlooked.

00:20:38.287 --> 00:20:42.096
If you don't love cooking vegetables, you can start with bagged salads.

00:20:42.096 --> 00:20:48.936
I like the Taylor farms brand because they have lots of good variety and the greens are not usually just iceberg lettuce.

00:20:49.777 --> 00:20:52.507
The other go-to for me is roasted vegetables.

00:20:52.747 --> 00:20:57.817
Be sure to spread them out on a pan or they will steam if they are too close together.

00:20:58.116 --> 00:21:00.307
And use a high heat in your oven for that.

00:21:01.086 --> 00:21:14.136
Lastly, I like to saute vegetables on the stove, whether that becomes a stir fry with sauce and protein, or sometimes that's just the way I fixed vegetables as a side dish.

00:21:14.544 --> 00:21:18.534
I sauteed broccoli, green beans, brussel sprouts, all kinds of things right on the stove.

00:21:18.564 --> 00:21:19.794
It's very quick and easy.

00:21:20.124 --> 00:21:25.794
And if you use proper heat again, I will refer you to the book.

00:21:25.794 --> 00:21:27.564
I mentioned earlier, salt.

00:21:27.588 --> 00:21:33.798
Fat acid heat, but using proper heat and the proper fat in the pan will give you some times that roasted.

00:21:34.278 --> 00:21:41.669
Quality of vegetable because you'll get that my yard reaction with the pan that Browning and it'll be really tasty.

00:21:42.058 --> 00:22:01.648
So also as a side note, I think I've assigned, noted everything here, but I want to say that if you struggle with fiber in your diet, if you struggle with it causing extra bloating or just digestive issues, try cooking your vegetables, it really can make a difference.

00:22:01.648 --> 00:22:04.798
If you are struggling with big salads and the.

00:22:05.068 --> 00:22:06.449
Raw fiber like that.

00:22:06.808 --> 00:22:13.398
Cooking vegetables can often improve digestion you don't always need to have a salad or a side salad.

00:22:13.566 --> 00:22:19.346
For your fiber or eating raw vegetables, But choosing to cook your vegetables can.

00:22:19.885 --> 00:22:21.986
Make that digestion a little bit easier.

00:22:22.821 --> 00:22:23.152
Okay.

00:22:23.152 --> 00:22:26.571
Lastly, do not strive for perfection.

00:22:26.602 --> 00:22:37.041
I do not worry if the recipe you are making has butter or pasta or honey or something you've previously told yourself is quote unquote fattening.

00:22:37.582 --> 00:22:44.451
I promise food made at home will be better than food made in a factory or a restaurant.

00:22:44.961 --> 00:22:47.511
And having higher nutritional profile.

00:22:47.961 --> 00:22:53.182
Just start cooking and you can alter recipes as you go along and learn more.

00:22:53.632 --> 00:22:54.981
And when I say it will be better.

00:22:54.981 --> 00:22:56.961
I mean, it's going to be better for you.

00:22:57.261 --> 00:23:01.311
It might not taste better right away, because you need to work on your technique.

00:23:01.821 --> 00:23:14.061
But as you learn to salt, as you're cooking, apply the proper heat and to add some acid at the end for flavor, I think you're going to find that your cooking will vastly improve.

00:23:14.842 --> 00:23:16.701
The other part of not being perfect.

00:23:17.031 --> 00:23:26.550
Is to take some help where you can, although I don't recommend using a lot of pre-packaged mixes because that's where you can get a lot of additives.

00:23:26.671 --> 00:23:29.881
Preservatives, you know, just chemicals.

00:23:30.570 --> 00:23:33.211
You can find those really nice grocery stores.

00:23:33.240 --> 00:23:35.340
I have one right next to me called the nugget.

00:23:35.371 --> 00:23:40.411
If you are familiar, I don't know if they are in other places besides Northern California.

00:23:40.441 --> 00:23:44.131
It's similar to whole foods, but they have a lot of pre prepped items.

00:23:44.520 --> 00:23:47.701
So everything from pre chopped vegetables.

00:23:48.181 --> 00:23:50.550
But also even pre prepared meats.

00:23:50.580 --> 00:24:01.681
So you can buy like a pound of meatloaf raw, so not meatloaf mix, which is just like the way the, the meat is ground together with like pork and beef and maybe Turkey or whatever that.

00:24:01.877 --> 00:24:06.347
But your decides to put together, but it's actually seasoned and got vegetables in it and everything.

00:24:06.347 --> 00:24:11.117
So you could just plop that down on a pan and make some baked potatoes to go with it.

00:24:11.597 --> 00:24:16.667
And that can be a really happy medium to making everything on your own.

00:24:16.938 --> 00:24:24.708
So look and see what helps you can get from your grocery store that are still, maybe in that meat department.

00:24:24.708 --> 00:24:30.857
You know, when you're thinking about the exterior of your grocery store, your fresh vegetables, your fresh meats look and.

00:24:30.857 --> 00:24:33.978
And see what helps they can give you like the bagged salad.

00:24:34.008 --> 00:24:50.208
I mentioned like the pre chopped vegetables and fruits and see what kind of things that they can offer you in Pre-seasoned beats and you know, ask them and make sure that there's not a lot of chemicals that it's just spices that they're using.

00:24:50.208 --> 00:24:53.430
I know the nugget is really good in that way.

00:24:53.460 --> 00:24:58.140
I have bought their home recipe sausage as well, and it is absolutely fabulous.

00:24:58.140 --> 00:25:00.210
They make it right in the meat department.

00:25:00.210 --> 00:25:01.950
So the lots of great.

00:25:02.166 --> 00:25:05.106
Things you can get that really still.

00:25:05.252 --> 00:25:14.133
Qualify as unprocessed and homemade type foods that are very far from a factory or restaurant type things.

00:25:15.032 --> 00:25:15.482
Oh, okay.

00:25:15.932 --> 00:25:17.522
That was a lot.

00:25:17.942 --> 00:25:19.863
To get you started with cooking.

00:25:19.893 --> 00:25:24.542
I hope that you make something from scratch at home this week.

00:25:24.962 --> 00:25:28.083
And let me know how it goes.

00:25:28.472 --> 00:25:30.303
If this sounds overwhelming.

00:25:30.333 --> 00:25:39.992
One thing I want to remind you of is the idea of repeating meals, and that really is kind of the core of the go-to meals.

00:25:40.053 --> 00:25:40.653
Eat guide.

00:25:41.042 --> 00:25:51.843
Not only do you want to repeat your dinners that you're making for your family, but having some go-to meals, especially for breakfast and lunch is going to make this so much easier.

00:25:51.843 --> 00:25:54.423
If you want a little more variety at dinner.

00:25:54.542 --> 00:25:54.873
Time.

00:25:54.903 --> 00:26:01.292
So if you download that, you'll notice I have a lot fewer go to breakfast and lunches than I do.

00:26:01.593 --> 00:26:03.992
Dinner's my dinner list is much longer.

00:26:04.292 --> 00:26:11.163
So I don't mind eating the same, basically the same three breakfast when I have lots of variety.

00:26:11.462 --> 00:26:13.232
With the other parts of my day.

00:26:13.502 --> 00:26:18.242
So grab that free ebook that will help you to start.

00:26:18.633 --> 00:26:23.163
A list of your go-to meals that are going to help you stay on track.

00:26:23.403 --> 00:26:27.813
This also helps simplify your grocery list because you just know exactly what you need.

00:26:28.143 --> 00:26:34.712
For those go-to meals, you always want to make sure, you know, I'm going to want to make sure I have yogurt and.

00:26:34.826 --> 00:26:37.166
frozen fruit for my yogurt parfaits.

00:26:37.196 --> 00:26:44.876
I want to make sure I've got oatmeal and eggs and, you know, just my basic things that I use for my go-to breakfast.

00:26:45.477 --> 00:26:47.666
That link of course is in the show notes.

00:26:47.696 --> 00:26:49.317
And last but not least.

00:26:49.707 --> 00:26:55.826
If you are ready to get some more personalized help from me, I would encourage you to book a free strategy session.

00:26:55.856 --> 00:26:58.707
The best way to know if coaching will work for you.

00:26:59.067 --> 00:27:00.836
Is to get a little coaching.

00:27:01.196 --> 00:27:04.257
So I am open and ready for that this summer.

00:27:04.257 --> 00:27:06.656
I have lots of appointments available.

00:27:06.656 --> 00:27:14.787
Actually I have quite a bit more free time in my schedule now that I'm not doing, uh, the amount of driving that school time requires.

00:27:15.146 --> 00:27:22.076
So I look forward to meeting you and to speaking with you, when you are ready to get that scheduled.

00:27:22.586 --> 00:27:24.777
All right, have a great week.