Cabbage, Potatoes, and Mushrooms

potatoes and cabbage and mushrooms_small

This recipe can be eaten at any time of the day. Today I had it for breakfast. The ingredients are simple and it’s easy to prepare, especially if you have leftover cooked potatoes. This makes about 2 servings.

Ingredients:

  • 2 – 3 medium golden potatoes
  • 1/4 onion (or 4 green onions), thinly sliced
  • 1/4 of a head of cabbage
  • 5 – 6 white or baby Bella mushrooms (or any mushrooms which you prefer)
  • 2 TBS fresh parsley

Directions:

Option 1: (Already cooked potatoes such as those cubed/sliced/hashed and oven-baked.)

  1. Stir-steam onions and mushrooms for about 2 minutes. (If using green onions, use the bottom harder parts first and reserve the green tops for serving.)
  2. Add the cabbage. Stir-steam until it begins to wilt.
  3. Add in the cooked potatoes and heat until warmed.
  4. Serve with fresh parsley (and chopped green onion tops, if using them) and additional seasonings such as salt/pepper.

Option 2: (If you do not have cooked potatoes.)

  1. Stir-steam onions and mushrooms for about 2 minutes. (If using green onions, use the bottom harder parts first and reserve the green tops for serving.)
  2. Add cubed/sliced potatoes and about 1/4 cup of water.
  3. Allow the potatoes to cook slowly until they are soft but still firm.
  4. Add the cabbage. Stir-steam until it begins to wilt.
  5. Serve with fresh parsley (and chopped green onion tops, if using them) and additional seasonings such as salt/pepper.

Notes:

  • You could also cook all the vegetables and then add a side of already cooked hash browns so that they can be served crispy.

Podcast Episode 30 – Vegan or Plant-based?

vegan or plant-based

We’ve noticed that the terms “vegan” and “plant-based” are being discussed together quite often. Are there differences? If so, what are they? Shonda and Patryce discuss their “take” on these two terms.

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

OTHER WAYS TO SUBSCRIBE AND LISTEN:
iTunes Logo Breaker Logo Google Podcasts Logo OverCast Podcasts Logo Pocket Casts Logo Radio Public Podcasts Logo Spotify Logo RSS Feed Logo Anchor

We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

SHOW NOTES:

IMPORTANT NOTE: In this podcast, I list the items that make up a plant-based diet – yet, I forgot to list legumes – which are my favorite part. So here is the full list: whole grains, vegetables, fruits, nuts/seeds, and legumes (ahh, the beans)! — Shonda

Plant-based recipes that you may enjoy:

[00:00:00] Hello, this is Shonda and welcome to podcast episode 30. Today, we decided to try a few episodes of live video podcast recording. So in addition to listening to this podcast on your podcast player, you can also watch and listen at the same time on YouTube as a YouTube video, the link is below. We've noticed that the terms vegan and plant-based are being discussed together quite often.
[00:00:32] Are there differences? If so, what are they today? Patryce and I discuss our take on these two terms.
[00:00:51] Hi, and hello. Welcome to the real food and drinks, lifestyle podcasts. We're building a community to talk about nutrition, lifestyle choices, and just feeling better. This is Shonda and this is Patryce. Let's just be real.
[00:01:17] Here's our disclaimer. We do not professionally practice in any of the various subjects that we discuss. We are only sharing our personal experiences with you to a healthier lifestyle. Please do your own research before taking part in any of these practices.
[00:01:35] Okay. So today we're trying something new, right?
[00:01:38] Yeah. I'm excited. I get to see you and I get to see you. So, uh, yeah guys, this really wasn't planned today, but we just decided to just jump in and do it. We wanted to change the podcast up a bit. So this is a live podcast that we're going to be posting on YouTube. So, um, and we just decided on this subject today, too.
[00:02:03] So, um, Patryce I'll let you introduce our subject.
[00:02:07] Yeah. Well, I'm excited. We've been talking about vegan and plant-based for a while. So thought we just discussed what is vegan? What is plant-based? And some of the just differences and similarities to those lifestyles? Yeah. Okay. So let's just start our conversation, right.
[00:02:29] Just an open conversation. So. Okay. Start with, um, I had heard more about vegan in the past. And it's been more recent that are, that I've heard about plant-based lifestyle. So, and the whole vegan, I'm still learning Shonda because I even had my nine year old cousin who was explaining one day to me that she's just wanting to become a vegan.
[00:02:56] And I was like, really? And she's like... she started going into it and it was more about the animals and so forth. And that's what I'm learning more about veganism is that it's not just a lifestyle about how to eat, but it's a whole culture in some ways, for some people. It's about not wearing clothes that are from animals and just it's a culture.
[00:03:16] Uh, whereas I prefer to call myself plant-based, more plant-based than anything because I, I, I'm just not there. Yeah, yeah, yeah. It can be a little bit extreme, uh, sometimes, you know, um, So, yeah, I mean, I think about that the animals too, you know, um, but, um, maybe not to the extreme that some vegans have gone through.
[00:03:43] Um, I guess I'll just start since we don't have a format here, but, um, you know, just thinking about, so that is one reason why I choose not to eat any animal products at all. Is because I have seen the way that animals are treated. So for me, it's about I want to eat healthy animals. You know, if I were to eat animals, I would want to make sure that those animals were grown up in a, in a healthy environment, you know, that they, that they got to eat the foods that they were supposed to eat and not, uh, commercially fed just corn or something to fatten up, like perhaps a cow. Like it's done, you know, and I have seen some really sad images and I know that that environment can not be good for producing food.
[00:04:30] So, you know, um, but that was not my main, um, reason to go, and not ,to not eat meat, which I am considered... I don't know if I'm considered a vegan because I eat um, honey, You know, I did not take honey out of my diet. Uh, I enjoy honey. Um, it doesn't give me problems. Meat did give me problems with my digestive issues.
[00:04:56] So that was my first step. When I started looking at, um, you know, what kind of diet I wanted to create for myself. And plant-based just naturally fell into place.
[00:05:09] Awesome. I love how you pointed out just yet another detail with veganism. It's some people, and I think there's probably different pockets of vegans in that some would still say they're vegan and eat honey, but there are others that would be strictly no, right I don't partake in honey. Yes, that would be shunned. And, and I'm like, you, I, I do partake in honey. I like honey. I even will eat foods with egg product in it. I'm okay with that, but I understand that some people don't want to do that. And that's great too, but, so I would hope that whether we're in the vegan lifestyle or plant-based, if we're focused on being our healthiest self, that we, that people would embrace that. It would not be something to divide us.
[00:06:01] Right. Yeah. That is, that is the good thing. I think the health is more important of us, you know, that should be our focus, but it's not always and some people have to start with, uh, you know, care for the animals may be, and then they realize oh, this is good for me. I'm getting benefits and things. So, you know, we all start in different places. Right? So I guess, yeah.
[00:06:27] We all have different starting points. And I will say the whole plant-based is because I too, like you said, I don't want to eat animals that are not taking care of well, and that is a big, big deal.
[00:06:41] Now I'm. I think that if I knew all the animals were taken care of humanely done, taken care of well and not given hormones and different things like that or antibodies [antibiotics], then I may have had a different opinion about eating meat on a part of my diet. Maybe not a lot of it, but, um, because my great grandparents, my grandparents, and know so forth, they had it and I think it was easier to digest and we didn't have a lot of side effects from it. But now I just don't know how realistic it is to know that I'm getting the clean meats on a regular basis.
[00:07:16] Right. Yeah. And when you brought up that, you know, the added hormones and antibiotics and things like that. You know, I really think my body's just really sensitive to those things. So I think that was an issue when I was eating meat that I would react to all those things in the, in the meat so that, you know, that was like, there's something in here that's something that's just not right. And I, and I do, I have to watch, not only in the, uh, animal kingdom, you know what I'm eating, I have to watch in the vegetable kingdom or whatever the vegetable... what would you call it? The vegetable world or whatever, you know. I have to be careful about, you know, pesticides and things because my body is just highly sensitive to chemicals. So, you know, it picks it out like right away. And, um...
[00:08:05] Wow. That's a good sharing point though, because the fact that you are in-tune with your body and I've become more in-tuned with my body. And I looked back when I was not more plant-based and I was reacting to certain foods, but ignoring it. And that's a big reason why I did go and I keep seeing more plant-based because I am one of those persons who I will eat a piece of salmon, uh, fresh, uh, wild-caught if it's there, or, you know, once in a blue moon or whatever. But, um, regularly I try to stick to more of a plant-based diet. But I did realize in my twenties or thirties, uh, when I began taking the dairy out or, or experimenting with no dairy. Wow! What a difference. I mean, for me, I think I've mentioned before I used to sniff sometimes and I never wanted to have allergies, but it turned out it was just dairy that was making me more congested.
[00:09:07] And then with that congestion, I always, I never had flawless skin. But I felt now looking back at my skin was more congested too, due to dairy and some other foods thatjust didn't agree with me.
[00:09:21] Yeah, I, I definitely had problems with dairy and I took them out. Boy, I know it's been over a decade. I can't remember how long, but I suffered with uh hay fever, which just, what was, you know, in and fall here.
[00:09:37] And... I mean, this was like all my life up until that point. You know, it was just a known that I just could not go outside at a certain time of year and it would just, I would just be all stuffy and congested and blaming the pollen, you know, or whatever. I don't know if I ever really blame the pollen, but I hear a lot of people blaming the pollen pollen.
[00:09:58] I mean, just miserable,. But pollen has been there for... since the beginning of the earth, you know? So it's just part of the nature's process and we should not be affected by it the way many of us are. And taking the dairy out of my diet... [it] just went away. You know, it's like something I had had from an, and it's not like I grew out of it because I was well into my adult... you know. I was, you know, almost 40 when, you know, I finally like took it totally out and, you know, I mean, it's just amazing. And I, my family grew up on milk, cheese, you know, all that, that was just the thing. And it probably still is the thing for a lot of my family members, but it is not worth it. It is not worth it.
[00:10:51] And, you know, I mean, just those daily, um, those daily, uh, sufferings, you know, from the hay fever. But then, you know, think about it that's weighing on your overall immune system. Yeah, and you want to be healthy. You don't want to just say, well, I'll get through this, you know, whatever, but it's doing damage.
[00:11:16] Yeah. That's a good point. It's doing damage and we don't want it to become our new normal. And I think that's what I. Expected when I ate all that ice cream the night before and had my cheese and my, that it was just normal. I'd be, I was sniff that next day and then to...
[00:11:31] and that's what I would just encourage everyone you know, what, what is the harm and just trying something out, eliminate eliminating something. It doesn't have to be forever if you choose not to do it forever, but you can at least experiment. And when you feel better, you'll want to keep doing it.
[00:11:50] Yeah. So, you know, I guess, yeah, that is our reason for going, you know, plant-based or more plant-based is because we need these vegetables, we need vegetables. I mean that, I think that's the key, you know, it's, it's fruits and vegetables and nuts and seeds, grains, whole grains.
[00:12:10] And I know I hear a lot, so you know, something that is different. Different, I think with these labels plant-based versus vegan, not only about the animals, we've talked a little bit about the animals, but, um, you can be vegan and still have an unhealthy diet.
[00:12:30] The object of plant-based is to be more healthy because vegan, you could say, well, I eat chips. I, um, French fries, you know, um, and a lot of processed foods. When I think about plant-based. I try to avoid processed foods because it's just not natural. It's not naturally occurring, meaning that it grew out of the... you know, and grew out of the earth and you eat it in its most natural form. You know, it's been manipulated still.
[00:13:04] So I'm not sure there's a lot of, you know, it's a good step. Like I guess if you need a meat substitute, you know, to help you make that [step] because you are trying to make your diet better, you know, and, and that's okay. I'm not saying you have to just go from one extreme to another, you know. But plant-based is about focusing more on whole grains, right? Whole, uh, vegetables, fruits, nuts seeds.and...
[00:13:38] Wow. That's a very good point. I mean, a lot of what you just said is just key. And it like vegan, vegetarian, and then a lot of people, when you, when they move to these different, uh, lifestyles, they think oh, I'm going to lose weight and all that, but you can be an unhealthy vegetarian, an unhealthy vegan.
[00:13:57] I'm not saying you can't be an unhealthy plant-based person, but I do think when you move towards plant-based, it's more of a focus on real food. That's what we're all about real food and drinks. That it's not out of the box, like being plant-based is it's less processed.
[00:14:15] Where I know I had a coworker and she was telling me, you know, she had been a vegetarian all her life and she's like, Oh yeah, this whole thing about it's healthier not necessarily. Because I'm a vegetarian, but you can eat some unhealthy or the way it's not just the veggie, it's not that the vegetables, but the way you're preparing it and so forth like that, um, can be unhealthy.
[00:14:35] And like you said, with the vegan lifestyle, um. Yeah, a lot of the processed foods. I I've been known to eat a Boca burger, or maybe I shouldn't say the name, but, uh, some of these tasty burgers they sell, even at the fast food restaurant. And it's nothing wrong with maybe for a special occasion or you're in a pinch, but not, you don't want to make that a regular part of your diet. Where as with the plant-based it's fun, like you said, to experiment with your preparing of your meals.
[00:15:07] Yeah, yeah, yeah, yeah. That's good. Um, so yeah. I'm not sure. What else, what else are we talking about when we're talking about plant-based versus... I know a lot of times when I'm out, it's just easier to use the word vegan. Cause it's known. I'm not going to eat any meat, any dairy, whatever, you know, like if you're at a restaurant and you look at the vegan meal, cause that's what it's titled. Right? It's, you know, it's titled vegan. Um, And if anyone asks, it's just easier for me to say yeah, I'm vegan. Yeah. You know, but, um, there is ...interesting. Yeah. There is more, but it gives them a hint as to, well that I'm not eating certain foods or this is the way I choose not to, you know, it's the basis, you know, for things.
[00:16:00] Yeah. But then, you know, yeah. It's like, no, I love vegetables and I love, you know. I want to eat as much vegetables as I can. And so replacing meat with vegetables has done tremendous wonders for my health.
[00:16:16] I agree for myself too. And I think another thing for me was, Oh, well, I won't be satisfied. I won't be full. Uh, I, I'm just used to eating meat and that's just part of my regular meal time. So I'm not going to yeah. That whole thinking. I'm not going to be satisfied without even trying it out and then finding out like my kids and my husband will say, I'll be... certain meals I'll put together. I'm like, this is so filling. This is so satisfying. And I'm like eating seconds and thirds.
[00:16:51] And filling without feeling full and tired and dragged out. Right? So that's something that if anyone's out there and they're new to the idea of plant-based living... it will satisfy you if you're hungry. You know, you get creative with how you want to prepare the food, but as far as you know, not over eating, if you're eating enough fiber, you cannot overeat because your stomach will fill up.
[00:17:20] Whereas you can overeat with, you know, fatty foods and oils and things because they take up less space. There's no fiber in, um, any meat. Um, so it's taking up less space. And, you know, I hear sometimes, um, someone say, you know, I just can't eat that much anymore. But it's, I think it's what they're eating. Is that maybe, you know, if they're eating high fat foods and they can't eat a lot anymore, it's probably their liver telling them, "Hey, I've had enough". You know, the liver has to do that fat thing. I think, you know, so it's like, you know, I'm overwhelmed already. You know, "You can't eat all this fat. Like, give me a break". You know, so that's just a thought. I've never said that to anyone, but, um.
[00:18:11] I, you know, I've never heard it said that way, but it just goes back to, again, listening to your body. And I think if we're not used to doing that, there is nothing wrong with doing a food journal or diary. Uh, we do it for our kids. If our kids are little and they're sick, or they have an allergy and the doctor says, keep a journal or a diary of what they're eating so we can see what they might be allergic to.
[00:18:34] So as a grown person, I think the point you just made about that, like I can't eat or I'm too full or not full enough. Keeping that food diary just for a period of time could be very insightful. And I'm all about just trying something out. If you want different results, try something different. Right. So I love how you, you just have brought that up because we, I think we do need to listen to our bodies. Maybe we need a whole book about that or, or blog about listening to our bodies. Because in America, I can just speak from my own experience. We just get so used to just going through the motions and just making something our new normal. So we need to learn to listen to our bodies.
[00:19:16] Okay. Very good point. Yeah. That is so important.
[00:19:20] Well, Shonda, this has been great. I am excited that we've done this and I'm excited about doing more of these live videos and I'm encouraging, and we are encouraging anyone, hearing us, listening to us that you research this. Research vegan diets. Plant-based diets. It's a lifestyle change that might be for you, but research it, listen to your body more and be encouraged that with just small changes you can accomplish big changes in the future. So if you want different results, you have to do something differently. So we're just encouraging you to research the vegan, the plant-based lifestyle. And, um, and, and to send us any questions you have. We're, we'd be happy to answer them.
[00:20:10] Yeah. Thank you. Yeah, that's wonderful.
[00:20:14] A link to the show notes can be found below this video.
[00:20:18] Also, please subscribe. So you won't miss any future videos and be sure to comment below and let us know what you think about this format. Until next time let's just be real. .

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How to Make Wheat-Free/Gluten Free Flatbread

flatbread, pizza, sandwiches

This is my “go-to” bread for making sandwiches and flatbread (for pizza).

Ingredients:

· 2/3 cup of Oats
· 1/3 cup of Millet
· 1/3 cup Quinoa
· 3 TBS tapioca
· 2 tsp psyllium powder (2 TBS husks)
· ½ tsp baking soda
· 1 cup of room temperature water
· ¾ tsp salt (optional)
· 1 tsp ACV
· 1 tsp sweetener (preferably liquid)

Directions:

Option 1: (Uses ready-made flours. If the oats, millet, and quinoa are all in flour form.)

  1. Add all of the dry ingredients to a bowl.
  2. Add the water
  3. Stir until a dough forms.
  4. Roll out the dough (see below).

Option 2: (If you do not have ready-made flours. If the oats, millet, and quinoa are in whole  form.)

  1. Add all the ingredients including the water to a blender, EXCEPT for the psyllium powder and baking soda.
  2. Blend until soupy.
  3. Pour into a bowl.
  4. Add the psyllium powder and baking soda.
  5. Stir until a dough forms.

Roll out the dough:

  1. Place the dough on top of parchment paper, wet the dough by spraying with water or simply using wet hands, and cover with a piece of plastic wrap.
  2. Roll out the dough to your liking.

Bake:

  1. Remove the plastic wrap, but transfer to a baking sheet or pizza stone on top of the parchment paper.
  2. Bake in the oven at 400 degrees F for about 10 minutes.

Notes:

  • Your favorite grain can be substituted for the millet and/or quinoa. Some suggestions are brown rice, amaranth, sorghum.
  • Feel free to add any seasonings you like also.
  • I think buckwheat could be used as a substitution for the oats. BUT, I have not tried this yet! (I’ll be sure to let you know when I’ve tried that substitution.)
  • If you want to make pita bread, use 1/2 tsp of baking powder (see video below).

Podcast Episode 29 – What’s the deal with oils?

About Oils

Well, we really don’t need to add oils to our food/diet. Oils add many calories and do not contribute much to our nutrition intake. We can eat a whole sweet potato (including the skin) for the same 100/125 calories that are in just 1 tablespoon of oil. Because oils lack fiber, it’s easy to over-consume them. And regarding salad dressings, there are many alternatives to using oils such as cashews or even beans. These salad dressings are full of flavor and nutrients and many times an additional dose of fiber. which is just what the “doctor ordered”.

In this episode we discuss these same items and more.

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

OTHER WAYS TO SUBSCRIBE AND LISTEN:
iTunes Logo Breaker Logo Google Podcasts Logo OverCast Podcasts Logo Pocket Casts Logo Radio Public Podcasts Logo Spotify Logo RSS Feed Logo Anchor

We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

SHOW NOTES:

“The high-fat meals required an average of 42 percent more insulin in order to bring blood sugar under control.” PCRM – Fat Matters

Diabetes (Heath Articles) at PCRM.org

Dressings & Sauces

Dips & Spreads

[00:00:00] Shonda: Okay. So hey, what's the deal with oils and added fats?
[00:00:05] (Podcast introduction with music)
[00:01:05] Patryce: Wow. I'm glad we're talking about oils and fats, because I don't think we realize how important it is to eat the healthy oils and fats versus just consuming, whatever.
[00:01:20]Shonda: So, yeah, we all know that butter contains a high amount of calories and saturated fat, but did you know that most vegetable oils do also?
[00:01:31] Patryce: Wow. No.
[00:01:33] Shonda: Yeah. I mean the only thing that it doesn't contain that butter contains is cholesterol.
[00:01:37] Patryce: Okay. Yeah, that makes sense.
[00:01:39] Shonda: So that's a little step in the right direction, but there's really no reason to add oils to your diet. And we'll talk about that a little bit later. As far as flavor goes, because I have a lot of recipes that I use that are just as flavorful without added oils.
[00:02:00] Some of those are posted on the website, but we'll get to those a little later. I think the biggest thing about oils are well, In addition to adding just extra calories and extra fat to your diet, which, if you're trying to lose weight, you don't want those things.
[00:02:22] And without knowing it, you've added so many calories to your food that you weren't aware of. One tablespoon of oil is a hundred to 125 calories.
[00:02:36] Wow.
[00:02:37] You can eat a whole sweet potato for a hundred calories . Oils do not contain fiber, so they do not fill you up so you can consume them and consume them and consume them without realizing that you've gone overboard.
[00:02:51] Patryce: That's a good point. I'm thinking now about the days of the popcorn at the movie theater, then how it's great to get popcorn, but a lot of times just that pumping of that butter on top of it.
[00:03:06] Shonda: Yeah. Yeah. Just extra calories.
[00:03:10] But another thing, and I know many people don't think about this and it's just not something that, is highly known is that most oils contain excess Omega 6, and that's the fat that causes inflammation.
[00:03:31] Patryce: Wow. I did not make that connection.
[00:03:33]Shonda: And these are the top offenders that are in processed foods. Like, you know, chips and packaged foods, Baked goods, crackers, all these things.
[00:03:43] Patryce: The sweets...yeah. The buns/muffins ...
[00:03:46] Shonda: They're inexpensive and they also act as a preservative. So, but these are like corn oil, soybean oil, sunflower oil, safflower oil, peanut oil, cotton seed oil, Sesame oil. These are used in a lot of those packaged foods and they have an excess of a mega six.
[00:04:11] Patryce: Which causes inflammation.
[00:04:14] Shonda: Think about it arthritis. That's just a natural trigger to think about, but you know, they're blocking your arteries. They're causing inflammation in those too.
[00:04:24] Patryce: Well, it's important to understand that, uh, these oils because of the Omega 6 content can equate to more inflammation in our body and you listed some practical things we want to avoid. We don't want to have arthritis. We don't want to have discomfort and pain.
[00:04:43]Shonda: When you buy those packaged foods, turn them over and look at the added ingredients, there's usually nine times out of 10 or even 9.9, there is an oil in that food. So added on top of that, you know, these are saturated fats and what they do in the body is they raise your LDL cholesterol, which is the bad cholesterol.
[00:05:12] Yeah. They immediately raise your blood triglyceride levels after meals. Hmm.
[00:05:20] So when we're cooking these oils there is more oxidation. It's an oxidized oil and that in our body is toxic. Okay. Yeah. So just like, um, if you leave an oil on your countertop too long, and I say it becomes rancid. Yeah. It's become oxidized. Ah, and that's not good for your body. So in the same way, cooking it at high temperatures causes oxidation of the fats that's in that food. So that's why we don't want to, you know, eat the oils that have been raised to these high temperatures.
[00:06:04]But in all reducing or eliminating oils is what I try to do. I mean, every now and then I use a little oil say, in the air fryer but I do not use oil in sautéing or cooking or salad dressings and things like that where they're just totally not necessary because there are options that are great options without it.
[00:06:27] You know, sautéing in water. I still get caramelized onions, sautéing in water. So, you know, you think that the oil is needed, but it's really not .
[00:06:40] Patryce: Great point and great tip about the onions.
[00:06:44] Shonda: Yeah. They always add flavor don't they?
[00:06:47]So we just thought that we'd talk about this a little bit, because there are benefits in reducing and eliminating oils. It results in taking in less calories, less saturated fat, those two things automatically create a lower body mass (lower your weight), right?
[00:07:10] Patryce: Should lend itself to a healthier heart.
[00:07:13] Shonda: Yeah. Yeah. And the lower LDL.
[00:07:17] Patryce: True.
[00:07:18] Shonda: Right. Lower blood pressure
[00:07:21] Patryce: That's important. The blood pressure.
[00:07:24] Shonda: Yeah. And I know blood pressure rises when you are in pain. So, I wonder if inflammation, you know, your body knows it's in pain and your blood pressure is higher. That's just a thought.
[00:07:36] Patryce: That's an interesting thought. And I'm glad you mentioned it though, because anything we can do to raise awareness about what might be triggering high blood pressure. I just wanted to sit there for a moment because so many people seem to be affected by high blood pressure. So many.
[00:07:55] Shonda: I know. I know there are many young people. I knew someone as young as in his teens that had high blood pressure.
[00:08:06] Patryce: No, I have not. Twenties, I did. I've heard of that. But see and I'm sure, uh, diet is something we need to look at as well as other healthy habits.
[00:08:17] But yeah. So this is another reason why to be intentional about our use or limiting our use even of, of oils.
[00:08:28] Shonda: Yeah, exactly. And one other thing to consider is, in addition to how it affects your blood pressure, is how oils affect your blood glucose level. Oils is a major contributor, and added fats, to diabetes.
[00:08:47] Wow. I don't know how many people know about that. Yeah, because they think they can't eat a baked potato or a whole grain rice or something like that. And it's not really the baked potato or the whole grain rice, or whole grain, pasta. Those are all things that are good, that will lower your glucose level because of the fiber. But the problem is that most people add butter, sour cream, cheese. Yeah. Yeah, you're adding all that fat on top. And I've heard many doctors explain it this way, that with all the extra fat circulating in the blood system, it prevents the glucose from getting into the cells.
[00:09:34] Patryce: Interesting. Wow. That's another reason to be mindful of what we're putting into our bodies, specifically having to do with the oils. Wow. Great points.
[00:09:46] Shonda: So if you're eating oils and salad dressings and sautes and potato chips and cookies and crackers and things, more calories are being consumed than one realizes. But guess what? You don't have to give up these foods. There are better ways to prepare those foods. For instance, like replacing the oils with apple sauce, you know? Yeah. Bananas and different things like that, that still will give it the moisture, but not the oil and the fat.
[00:10:22] Patryce: And that's a very good point. Yeah. So I think my sister, uh, mixes her pancakes for her children, primarily with bananas and one time she was out of bananas and made pancakes from avocado.
[00:10:38]Shonda: Yeah. So yeah, avocados, let's talk about good, healthy ways of getting fat. And when we look at the whole food plant-based categories, these come with added nutrients, added fiber they're just not empty calories. Nuts seeds, things like that they also have many, many more nutrients in them in addition to being a healthy, fat.
[00:11:07] Patryce: Well, that's all great information. Can we pause here though?
[00:11:11] And, and I'm just thinking about many people who may be listening, like myself. I used to be a salad dressing junkie, basically back in college. Um, I had some dressing with a little salad at times. But for example, just practically speaking, can you just quickly, what is a salad dressing you might whip up?
[00:11:34] Shonda: Okay. So one of my favorites is my cashew cilantro dressing, which contains whole cashews that are soaked, put them in a blender along with any seasonings that you like. But I like to put a lot of cilantro in there. You could use a fresh garlic or garlic powder, powdered onion, you know, your salt, your pepper, lemon juice, or really lime juice in this recipe and either water or a plant-based milk and just blend it up. And it's smooth and creamy and tasty
[00:12:15] Patryce: , Alternative to ranch, which used to be one of my favorite dressings way back when. Well, that sounds like a good one.
[00:12:22] You just shared. And then also you mentioned earlier about the example of the baked potato, because again, I'm thinking about practical information. And so many people eat the baked potato or even the rice and you put a pat of butter on there. Um, other things you can do, for example, for the big potato, top it with maybe hummus.
[00:12:42] Shonda: Yeah. And make sure that hummus is oil free. Just had to add that in there.
[00:12:48] Patryce: Yes. You can make it yourself with those garbanzo beans for sure and tahini.
[00:12:55] Shonda: Yeah a baked potato tastes great with an avocado. I'm telling you add an avocado, or some avocado in place of butter, you know, add that pat of avocado in place of butter.
[00:13:09] Patryce: Great alternative too, yeah. I just wanted to throw out some great practical examples. And I think that those are some good ones.
[00:13:17] Shonda: Oh yeah. Those are good things. And then we top our potatoes with broccoli still, you can do broccoli and a nutritional yeast, and an avocado.
[00:13:29] Or even one of the salad dressings. You can make a cashew cream sauce to go on top of that. There are many options. I know, and I know it takes a little bit of work or a little bit of forethought, you know, a little bit of planning, but it is just so well worth it.
[00:13:47] Patryce: It is worth it. I would not go back to my salad dressing junkie days ever.
[00:13:54] Shonda: Yeah, I know many people do make salads with the intention of making a healthy meal, but just not realizing that that salad dressing makes it a little less healthy with, with all that. And they're just great alternatives.
[00:14:14] So, yeah. We talked about sautéing in water instead of oil, eating oil-free salad dressings, and sauces, eliminating fried foods and chips and crackers and things that are made that way. There are other ways to make those things. I'll put some links in the show notes.
[00:14:31] Patryce: And then it just like so many things we've learned, it's about being more intentional.
[00:14:38] Shonda: Yeah. And just taking one step at a time.
[00:14:43] Patryce: Shonda you're so right , to encourage everyone listening and I'm encouraged that we can do this one step at a time. So just start by doing something differently and just being intentional about what we are doing and to be intentional about reading labels when we're buying things.
[00:15:04] So until next time be encouraged to just take one step at a time towards living a healthier lifestyle. To be aware of what kinds of oils we're consuming and just learning new ways to be intentional about better selection of oils and how to sometimes not even use oils, but still eat a nutritious and delicious meal.

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Plant-Based Burgers

plant based burger

These plant-based burgers are not meant to mimic a meat-based burger, but they do make a delicious and satisfying alternative between two slices of bread (or lettuce). Plant-based burgers can be made using a variety of ingredients. Below is a template that you can follow to create your own one-of-a-kind burger patty. I think the must-haves include onions, bell peppers, garlic, and mushrooms. But whatever you create, don’t forget the most important part – the seasonings! Your favorite spices can be added for the best flavor to fit your own taste buds.

Ingredients:

  • 1/2 cup of bell peppers, onions, and mushrooms, lightly sautéedThis can be any combination that you choose up to about 1/2 cup of ingredients. I think these three make a great base of flavorings for any combination of burger mix you choose.
  • 1 cup of cooked grains – It’s best that the cooked grains are dry and separate, not mushy.
  • 1 1/2 cup of beans – Any bean of your choice or any mixture of beans up to 1 1/2 cups.
  • 1/4 to 1 cup of additional vegetables, finely chopped – I suggest cooking the harder veggies such as root vegetables, but the remaining (such as leafy greens) can be added when raw.
  • Choose 1 binding ingredient your binding ingredient to help hold the mixture together: 1 flax egg, 1 chia egg, or 1 tsp of psyllium husk powder (or 1 TBS psyllium husks)
  • Additional flavorings: Salt, pepper, and any of your favorite spices. Don’t be afraid of adding flavor!

Directions/Notes:

  1. Lightly sauté the bell peppers, onions, and mushrooms in water to avoid added oils.
  2. If using harder additional veggies such as carrots, or beets, it’s perfectly fine to cook those too.
  3. Puree or mash beans, leaving a bit chunky will be good for the texture.
  4. Remember to finely chop any raw vegetables that you intend to add to the mix.
  5. Adding grains will create a firmer texture, but the grains are not necessary. If you decide to omit grains, you may need to cook the burger a bit longer on lower heat. If your burger is not holding together without the grains, add more beans, or be sure to use psyllium husk/powder.
  6. If using a flax or chia egg, prepare this in a bowl. When the “egg” is ready add all the other ingredients and form it into a patty. If using psyllium husk/powder, add the psyllium along with all the other ingredients and mix well.
  7. You can cook the burger patties on a stovetop (a low heat setting is recommended). Or you can place it in the oven between 350 to 400 degrees Fahrenheit until the desired firmness is reached. (The goal is to dry out and firm up the burger patties while they are cooking.)

Create a G-BOMB meal by including these burger ingredients: Leafy greens, beans, onions, mushrooms, flaxseeds/chia seeds. For dessert, add a berry sorbet and you have covered all of the G-BOMB requirements.

Plant-Based Burger Template: Click here to download/print.

Podcast Episode 28 – Healthy Food Habits

HealthyFoodHabits

Let’s talk about habits. It’s springtime. And this is just a good time to think about new beginnings. Have you thought about how important developing good habits are to facilitating living a healthy lifestyle…more specifically, good, healthy food habits?

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

OTHER WAYS TO SUBSCRIBE AND LISTEN:
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We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

SHOW NOTES:

Energy Drinks (Made with Real Food)

Dressings & Sauces

Dips & Spreads

Water is an Important Nutrient

[00:00:56] Patryce: Can you believe we are coming up on Easter 2021?
[00:01:00] I thought we'd talk about habits. It's springtime. And this is just a good time to think about new beginnings. And with that said about habits and how important developing good habits are to facilitating living a healthy lifestyle. And, we can start with what are habits?
[00:01:25] Shonda: Well, they're things done repeatedly and or regularly. Things that you know are just kind of a part of us. They just become a natural thing for us to do.
[00:01:36] Patryce: Exactly. We get to the point where we don't even remember doing them sometimes. It's just a habit to brush our teeth, hopefully, for example. So, with that said it's important to also have good habits when it comes to what we eat and drink.
[00:01:51] Shonda: Yeah. Some habits and routines I think will be very helpful.
[00:01:58] Very helpful habits, routines, something that becomes routine. And how can we start doing that? Well, we could start with a question. What are some of my biggest challenges or what is my biggest challenge related to eating and drinking healthily right now? So what, what is the biggest challenge in the way of forming good habits and then deciding what some goals are for forming good habits or replacing some bad habits.
[00:02:28] And then just prioritizing, uh, these habits that we want to create or replace by starting with what we consider most important.
[00:02:37] Yeah. I think that's really good. We can make a full list right now, but we can decide to just focus on one thing at a time.
[00:02:44] Patryce: One thing at a time sounds good to me. And I came across this quote by John Dryder, I believe. He said we first make our habits and then our habits make us. In other words, habits can make or break us.
[00:03:00] Shonda: Wow. Yeah. I liked that. I like that.
[00:03:05] Patryce: I thought it was really cool and so true. So maybe we can talk about just, just a few habits that many of us might have ourselves or our audience and talk about what type of habits we could replace these habits with.
[00:03:22] Shonda: Yeah, what's your first idea?
[00:03:25] Patryce: Regularly eating out, maybe we have a habit of doing that. Eating out more than we eat home cooked meals or prepared at home meals. So if we're eating out a lot or eating out regularly, that might be a habit that we want to change and form a better habit of planning meals that we prepare at home, because that way we're able to eat more real foods.
[00:03:55] Shonda: Right. Yeah. The focus is real food for sure. And so, I would say that regularly eating out is something that many do because they have not planned, right? Yeah. So it just becomes a habit because we have not planned.
[00:04:12] Patryce: Exactly on some level, just start, start simple. Decide that I'm not going to eat breakfast out anymore, or I'm not just going to have a cup of coffee at the local coffee shop. Instead, I will plan for maybe oatmeal or smoothie and, and see how that works.
[00:04:30] Shonda: Yeah. Those are really great ideas. Yeah. So what about those who do regularly eat out, but may need to change some habits about what they're eating at home also?
[00:04:43] Patryce: Wow. That's a good point too. Yeah, if you're eating at home and not eating out, that's a good start, but be encouraged that there are so many resources, including our past podcasts for ideas on how to change what it is that you're eating at home to something healthier.
[00:05:05] Shonda: Yeah, because I call it the Standard American diet. So if you're not sure the Standard American diet is mostly heavy on animal foods. Various meats, you know, let's just think about the typical burger. The burger has cheese some people may like bacon on top of the burger and, and usually the bun is a refined bun. It's not a whole wheat type of bread. So we're we're talking refined foods, fatty foods and foods void of vegetables in many cases.
[00:05:40] Patryce: Wow. That's a good point. So the habit of eating at home even, but eating a mainly Standard American diet, it's a good idea to instead look at eating a more plant based diet.
[00:05:54] Shonda: And you know, sometimes the step is, well I'm going to make my own bread. I'm not going to buy that bun filled with preservatives and that's refined. I'm going to make a whole wheat bread to go with that burger if you're still not ready to let go of that. Or I'm gonna make air fries instead of deep-fried fries. Or placing a nicely steamed vegetable on the side with that burger. You know, there's always some place to start.
[00:06:24] Patryce: Yes. I was just thinking, even just going without the bun at all. And a lot of people do that. Yeah.
[00:06:30] Shonda: On some lettuce. Exactly. And I even enjoy a plant-based burger on lettuce. So we've moved from eating out to moving it home. And so now we can incorporate more plant-based foods. More whole foods, more real foods. And it does take some time and some planning, but it will become a habit.
[00:06:53] Patryce: It will, it will. Yeah, that's encouraging. And we do have podcasts in the past to help you out. For example, the G-bomb series is another one to go back to. . Yeah.
[00:07:04] Shonda: Yeah. Yeah. Those are great habits to form around the GBOMBS, right. Get great nutrition in there.
[00:07:13] Patryce: True. And then what about the habit? Many of us have of drinking sugary or caffeinated drinks. I know there are some of these energy drinks are very popular and of course coffee, and I think people still drink soda water, soda drinks. And all of these are loaded with additives or artificial colors, just things that are not so good for you. So instead, make sure you start your day off with water and drinking more water throughout the day instead of these other drinks.
[00:07:54] Shonda: Yeah. And if water is not your favorite, you can always add some lemon to your water. And if that still isn't your favorite, you can add lemon and maybe some Stevia drops and that won't affect your blood sugar. But, yeah, we want to get that sugar out. We don't want to become dependent upon caffeine and all these things to give us energy.
[00:08:18] You know, we want natural energy from our food. We want water to hydrate us. That will give us energy. Like I was just telling you today, I felt tired I just went and drank about eight ounces of water and I felt much better. So, water is such a good thing.
[00:08:35] Patryce: Yeah. Great, great tip.
[00:08:37] Shonda: Yeah. And then we're talking about more things that we could drink in place of these, we could drink. Um, what is it? Sparkling water. Carbonated water. I know my husband loves that and he has a machine to do that. But, um, if you just like that fizziness in whatever you're drinking, you can just fizzy your own water or buy it fizzy.
[00:09:01] So after I've had my morning water and lemon, later on, I love a good smoothie or juice, and those are my favorites and they're hydrating too. But you know, I call them energy drinks. On the website they're called energy drinks because they definitely give me energy. So I invite you all to go and look at that energy drink category that's out there on the website. I'll put a link below the show notes for sure.
[00:09:29] Patryce: Great stuff. Wow.
[00:09:31] Shonda: So, another habit that we were talking about that may be something that you want to consider changing up a bit is cooking with heavy oils, meaning a lot of oils and maybe eating too many unhealthy sauces. Because sauces can be full of fat. They could be full of sugar, they can be full of salt . So you can just have all around not good things. But as far as sauces go, again there's a link below that you can take a look at some of the sauces and dressings that you may want to try out.
[00:10:10] But, I like to cook with the least amount of oils as possible. So, if I'm sautéing something, it is so easy to saute with water instead of oil. And oil, really, in that case, you're doing it so your food won't burn, but you can get caramelized onions just as easily with water alone.
[00:10:36] So, by using water instead of oils, you're avoiding added calories. And we're definitely going to talk about oils possibly next week. So, we'll go more in depth with oils, but just a little hint here that, you know, you may want to limit some of the oils that you're using your foods and unhealthy sauces.
[00:10:56] Patryce: I love that you shared that because I just recently had begun doing that more intentionally. And just with the mushrooms, I used to make my mushroom soup and so forth. I've been doing that where I'm just doing it with water and I'm surprised at how wonderful it is.
[00:11:12] And then you can. Be intentional about adding the spices and even if you choose to add oil it's different because you're adding just what you need or want.
[00:11:24] Shonda: Yeah. That's a good idea. And then also many oils you don't want to cook with because it changes the structure of the oils, which make it something that's not good for your body anyway.
[00:11:34] So yeah, like maybe add a little at the end or so. And then you can see exactly how much you're adding to that food. Definitely let's try to no longer deep fry. Air fry that's the way to go.
[00:11:48] Super, super good tip. Yeah. All great stuff, Shonda. And it seems like all these habits that we may already have, and we're looking to replace or change it really boils down to just being more intentional.
[00:12:05] Exactly. So, I invite you all to let us know what habits you will be making soon. If any of these or anything additional, please let us know.
[00:12:17] Patryce: Finally, with the celebration of Easter coming up this Sunday, what a great time to just begin considering what beneficial habits you want to develop. And it's like embracing a new start and embracing hope. Like the resurrection of our savior Jesus Christ which gives us eternal hope. So I hope everyone's encouraged during this Easter season to build better habits for a healthier and happier fulfilled life.
[00:12:50] Sounds great. Happy Easter!

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Chocolate Shake (or Frappuccino)

Chocolate Shake (Frappe)

Here is a treat that’s good for your health. A real food, chocolate shake that’s made using whole, plant-based ingredients, and no refined sugars. Just last week in Podcast Episode 27, Patryce and I were talking about ways to create a healthy relationship with food, and during the podcast, I started the discussion about how to create a healthy shake.

Here is what I came up with after looking around online a bit. I found that many recipes use Dandy Blend Herbal Tea mix in many frappuccino-like drinks that usually contain coffee. And guess what? I just happen to have some on-hand.

I used to make an icecream/coffee drink way before I ever became aware of Star Bucks. Yet, by the time I because aware, I was no longer consuming what they put into their drinks. I have to admit, that I’ve never been a Star Bucks fan (too much dairy and sugar and coffee – coffee makes me very nervous/shaky).

But hey, here is one “shake” that I can handle. Since I couldn’t decide between the flavor of coffee or chocolate, I decided to have them both. But, of course, you can make this your own by choosing one or the other if you prefer.

Ingredients:

  • 1 cup of plant-based milk
  • 1/4 cup rolled oats (Added this particular ingredient because of Chef AJ)
  • 1/2 tsp of flax seeds & 1/2 tsp of chia seeds (or 1 tsp of either)
  • 1/2 tsp cinnamon
  • 3-5 drops of Stevia (vanilla flavor) or 1 tsp vanilla powder
  • 1 TBS Dandy Blend Herbal Tea
  • 1 TBS Cacao Powder (or 100% Cocoa Powder)
  • 2 – 3 Mejool dates (or 5/6 Deglet dates)
  • 2 frozen, ripe bananas
  • 1 cup of ice (optional, makes more like a frappuccino)

Directions:

  1. First, I like to blend everything together except for the bananas and ice.
  2. Then once thoroughly blended and smooth, I add the frozen bananas and ice.

Notes:

  1. Using coconut milk/cream will add more calories and fat to this recipe and create a very “rich” shake
  2. The flax seeds and chia seeds add fiber and omega 3s
  3. You can also simply use 2 TB Dandy Blend Herbal Tea or 2 TBS Cacao Powder
  4. Medjool dates have a caramel flavor which I don’t think the deglet date has, but usually, they are a bit smaller so I suggest using a bit extra Deglet dates if those are what you have on-hand.
  5. Instead of using ice, you can freeze some of the plant-based milk in ice cube trays for a bit “stronger” flavored drink.
  6. Uncle Bill D, You can add greens to this shake too. A handful of spinach will be undetectable. (Smile.)

ENJOY! — Shonda

Podcast Episode 27- How to Create A Healthy Relationship with Food

meal prepping

There are many possibilities of ways that we can have a toxic relationship with food and for many reasons. So what is having a healthy relationship with food and drinks about?

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

OTHER WAYS TO SUBSCRIBE AND LISTEN:
iTunes Logo Breaker Logo Google Podcasts Logo OverCast Podcasts Logo Pocket Casts Logo Radio Public Podcasts Logo Spotify Logo RSS Feed Logo Anchor

We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

SHOW NOTES:

Chocolate Shake (or Frappuccino)

Food Substitutions (PCRM.org Resource)

Dressings & Sauces

Dips & Spreads

[00:00:00] Shonda: We're talking about having a healthy relationship with food and drinks.
[00:00:04] (Intro with Music)
[00:01:05] Patryce: Great topic, because it's such an important one. And honestly, I feel like starting with myself many of us have had a toxic relationship with food and drink.
[00:01:20]Shonda: So yeah. There are lots of toxic relationships with food and that could be for many reasons. So what is having a healthy relationship with food and drinks about?
[00:01:34]Patryce: Having a healthy relationship with food and drink means being intentional to put real foods into your body, meaning healthy and nutritious food into your body and focusing on all the things you can eat instead of the things you shouldn't.
[00:01:54] Shonda: Yeah. So making a mind shift, right?
[00:01:57] Patryce: Yes. Yes. It's it really does start in the mind. Like so many things we have to acknowledge that it starts in our thinking. And, and one, I guess for many people, sometimes people look at food as maybe a reward, or maybe it's an addiction and not even thinking about it, just doing it.
[00:02:18] So it is important to be intentional about what we think and what we do.
[00:02:24] Shonda: Yeah. Like to analyze it right. Analyze. So we want to analyze our relationship with food.
[00:02:31] I love that word. Yeah. That's a good,
[00:02:33] Well I analyze everything. Right? So maybe that works for some, some of you out there who are wired that way, then that's a good way to think about it.
[00:02:45] Okay. So, so what's the differences between healthy and toxic. What are some of your ideas?
[00:02:54] Patryce: Great question. I, I think healthy, like we've just said being intentional and, and then actually knowing what you're putting in your body. And then also just going back to the mind that we eat to live, not live to eat, and the more toxic view of that would be to live, to eat. Versus eat to live. Yeah. Do you want to elaborate on what eat to live? Not live to eat means, more or less?
[00:03:31]Shonda: Yeah. And so I don't want to go too far into the other topics that we're gonna talk about, but, eating to live. So when I think about that... when I eat food, I do want to eat something that has nutrition in it.
[00:03:49] Something that's nutritious for me, something that's going to give me vitamins and minerals. . My focus is on these main food groups. And these are just my guidelines: whole grains, nuts, seeds, legumes, fruits, and vegetables. And I want to have those , as real food, you know, the less processed, the better.
[00:04:18] Patryce: Sounds very good.
[00:04:19] The less processed, the better. And all of those that you mentioned, most of those are also part of the G bombs that we've talked about before. But yeah, I love how you began with you eat for nourishment and not just as a main source of pleasure.
[00:04:38] So we're not saying that we don't get pleasure out out of what we eat or when we eat. But it shouldn't be your main source of pleasure or your reward, but taking it back to the basic necessity of we need fuel and why not have the most nutritious fuel put into our body?
[00:04:58]Shonda: Yeah. Cause there are lots of chemicals let's say in foods especially when we start talking about packaged snacks, you know, lots of just flavor enhancers and things.
[00:05:09] And so I remember someone saying, yeah, you know, I'm not addicted to food, I'm addicted to chemicals. So that was something to consider. Are you addicted to food or are you addicted to the chemicals in the food.
[00:05:24] Patryce: That's a deep comment.
[00:05:25]Shonda: So let's say I like shakes. I can mimic that same shake and it's just as satisfying to me. Let's say a chocolate shake. So a chocolate shake would be a plant-based milk, some Pure cocoa, not the squeeze stuff that you put over your ice cream, not the syrup or anything like that, but you know, fresh cocoa powder. And say bananas, and , even some vanilla extract, you know, vanilla, well, they make it in powder now, so you can skip the extract and a sweetener, like, Maple syrup, a, date or something like that. And, and you have a delicious chocolate shake.
[00:06:19] Patryce: It sounds delicious. And I, yeah, that's a great point that it's not that we are saying don't have the shakes that you used to really crave and love, but realize that you were craving it, maybe because of not maybe because of the chemicals. And now if you're making it at home with a real ingredients, you have that same satisfying shake, but it's nutritious for you and delicious.
[00:06:50]Shonda: Yeah, exactly.
[00:06:53] Patryce: Wow. That's a great point. We can make changes by analyzing or just even just reflecting for those of you who may not be as analytical, but just thinking about what is it that is really making me want this food, or even be addicted to it because now that you mentioned it, there, there have been stories about main fast food providers where they put ,now that you mentioned it, chemicals and things like extra salt and things, and it's proven that it brings customers back. And back again. So if we know this, we can consciously go against that by making it at home. And for myself now that you brought this up, I used to really like a good shake, but when I went dairy free, I don't even create the shake anymore at all, but instead I'm thinking the whole time a great smoothie.
[00:07:46]Shonda: Yeah, that's that's it. Smoothies are yummy. And especially when you learn how to put greens in there, like a spinach, you can't even taste spinach. Yeah. It may turn it green, but you know, it may look green, but you cannot taste it at all.
[00:08:01] Patryce: Exactly. So I love the shake idea. And then from that, you can even, after a period of time, I know for me by doing the smoothies on a more regular basis I truly believe my taste buds have been reprogrammed.
[00:08:15]Shonda: That definitely does happen. Yeah. So what I'm thinking is, you know, I'll come up with maybe some chart or something like if you eat this, why don't you try this or something? And we'll try and put those in the show notes.
[00:08:27] Patryce: Great idea. Great idea. And so practical. I love it.
[00:08:32] Shonda: So, also though, eating should not be your favorite activity either. Yeah, yeah.
[00:08:42] Patryce: For so many reasons, not only to facilitate being healthy as we can be. Let's be honest. If it becomes, say a new past-time or, or something that becomes your main source of pleasure and you're doing a lot more of it. Most of us will be taking in more calories and therefore we'll see an increase of weight. And we always want to maintain a healthy weight. Not saying everyone's healthy weight is the same, but we all have to be honest, there there's a healthier weight and an unhealthy weight.
[00:09:17] So if we realize that food is becoming a main source of pleasure or the main thing we go to, if we're stressed or, or just an unhealthy relationship or more toxic relationship we begin to form with food. It could lead to some other issues such as unhealthy weight gain .
[00:09:38] Shonda: And so I want to put a plug here for the food guidelines that you could find under, PCRM.org. I'll definitely put that in the show notes, but you can eat as much as you want because the fiber in the food will fill you up and tell you when you're done.
[00:09:58] Patryce: Excellent. I'm so excited that you're going to be linking that to the show notes.
[00:10:05] Shonda: All right. So let's move on to planning more planning and being intentional because we talked a little bit about being intentional. Now let's plan a little more. Some people, you know, don't like that word planning.
[00:10:19] Patryce: And yeah, they don't, but again, it's like a mind shift, changing how we think about things. Because planning lends itself to, to being more intentional.
[00:10:31] So maybe before we say we don't like that word, we might want to just give it a try. yeah.
[00:10:39] Shonda: Cause we'll realize, I think that planning helps with life and preparing foods versus feeling like you're all over the place.
[00:10:50] Exactly. And I have definitely felt like I am all over the place at times.
[00:10:55] And because I have felt that way and then have tried the planning. I can honestly say the planning, minimizes stress. Yeah. What are some planning tips that you have?
[00:11:09] One thing, because I like to eat salads, I like to have a bag of greens available. And I do buy these mostly already washed and the heavy power greens ,I call them. They usually come in a bag and I get them already washed and I still have to wash a romaine lettuce. So I mixed those two to make my salad. And vegetables such as cucumbers and carrots and bell peppers and onions and things.
[00:11:36] And sometimes I just put those in a little light marinade of, vinegar and you know, like maybe , a vinegarette mostly and store that in the fridge. And that would be my toppings that I quickly go to, to add to my salad. And, the vinegarette preserves them longer. They're just not sitting in the fridge, getting all dried out.
[00:11:58] So I like to do that. And, then I always usually like to add Quinoa or rice to my salad. So I'll make that ahead of time. You know, you could make a bunch of that store in the fridge for a couple of days and the beans and the legumes and things I have that stored. So usually the way I eat is it's usually a salad or a bowl. And the only difference there is when I'm saying I'm eating a bowl. The, greens and things may be cooked. You know, the greens are cooked. The vegetables are roasted, even though I use roasted vegetables in a bowl and a salad also, but that's the only difference. I'm always eating the same foods, but sometimes it may be all warm. Sometimes it may be a little half warm and a little cold mixed together, you know? So that's one way that I prepare to make sure that I have things. Oh and I freeze a lot of bananas cause I like smoothies.
[00:12:57] Patryce: Okay, great. Great tips on and a few things I heard there sound really good in that, for example, you just said you freeze your bananas so that when you're ready to make that smoothie, you already have a frozen banana on hand. And then also what I'll call batch cooking of some things such as the Quinoa or for people who are eating the riced cauliflower, you can make more than a one serving portion so that you have that available all throughout the week to make up your bowls or make up your plates of food and having things already chopped is awesome. And I'm like you, I do buy a lot of my greens, power greens already rinsed and, and ready to go. So that that's one less thing you have to do when you're really hungry.
[00:13:48] Shonda: So it's very similar. I just think implementing a way or including more plant-based foods in your diet really... you can really prepare ahead of time and have such a variety because you know, you may have a roasted vegetable here and here and maybe today you don't want that roasted vegetable in the plate, then just leave it off and eat it another day or, you know, and you could just mix it up. And of course you need a good sauce. So I make some sauces ahead of time or some dressings ahead of time. And I'll definitely link those in the show notes too.
[00:14:22] Patryce: Wow. That's a great point about having the sauces already on hand. And one thing that has helped me with planning better is not just be nilly-willy when it comes to my shopping trip.
[00:14:35] So actually planning my shopping trips to the grocery store more because I am one of those people who likes to go to the grocery store. But if I plan which stores even what stores I'm going to, and then what I'm getting at those stores to have some staples on hand it at home is great instead of having to run in here and there in the middle of the week, so that I have the power greens always at home or have a healthy grain or, or whatever it is I'm going to be putting in my bowls or eating for my plant- based meal.
[00:15:12] So just thinking about how you're doing your grocery shopping, how often, what stores, just having like a shopping strategy, not to say there's a specific one, but whatever. Just have one, just have a shopping strategy helps with the whole planning.
[00:15:28] Shonda: Yeah. I think that's a good idea. And thanks to you for introducing me to Costco, because if possible for you all if it's possible, I highly recommend Costco.
[00:15:39] This is my first year, just two months in or three months in to having a Costco card. And I buy a lot in bulk now it's easy for me to do so instead of having to ask someone to bring me something from Costco. I buy the rice and the Quinoa and the nuts in bulk, and even the avocados, the large bag avocados, they last even longer. Yeah. I can just bring those right home and if they're all ripe, Stick them in the fridge. They'll be there a whole week and just perfect when I open them. So great. Yeah. Yeah. That's been really good. And you know, a big bag of potatoes. Well, I buy them 10 pounds at a time because I eat a lot of potatoes and sweet potatoes. Buying those things in bulk, really, I think it's lowered my grocery bill for sure. Yeah. Especially, yeah, especially for the nuts and the grains in bulk. So that's a good tip.
[00:16:38] Patryce: Well, I think that's pretty much wraps up the planning and we would just encourage everyone to just start looking at how you can do that if you're not doing it right now. How you can be more intentional about planning your shopping trips and, and what you're going to get. And. And how you're going to prep your food so it's easier to put your meals together.
[00:17:01] Shonda: Yeah, for sure. Okay. So boundaries, is that hard? Is that a difficult subject?
[00:17:13] Patryce: Well, you know I think for some people more so than others. I can speak only from my own experience. It's not as challenging now, but there was a time in my life where I was definitely not a plant based eater and definitely in college where I ate out a lot more and fast food.
[00:17:30] And just on the go, go, go and not thinking about, okay, I'm on the go what can I do to still eat healthy? Where boundaries were harder for me, it was more about convenience over boundaries. And when I mean by boundaries is realizing if you're not planning, then you will give in to going almost anywhere to eat when you're hungry.
[00:17:53] Shonda: Yeah. I think this is where we share a little bit of our lives because, you know, I think, I don't know if I've shared with the group before. For many reasons I'm frugal, that that was back then it wasn't even a health focus, but it was like, I am not spending all this money to eat out with other people. They knew that I was bringing my lunch. I was just the person who brought by lunch regardless. And many times it would just be bringing my lunch. I eat at my desk while I'm working, then I would go outside for a nap, but that's a whole different story, but yeah, so.
[00:18:28] I've always had boundaries about around food now, not to say that I made the best choices back then. You know, usually when I brought, yeah usually when I brought it with something reasonably healthy. But now it is definitely. I will not eat. I will starve before I eat something that I know my body's not going to like. I realize I'm in the extreme, but you know, sometimes it takes getting to that extreme, but sometimes maybe not, you know, it just depends on the person. That's the extreme that I live in. And I have reasons that I have to do that, but boundaries are good.
[00:19:06] Patryce: Yeah. Boundaries are good. And the only thing that I would add to that, because our experiences are somewhat different regarding this, but I think this too can be brought back to our thought life. Okay. So how are we thinking about food and just, what are we making a priority? Because it sounds to me from an earlier age, you were making it a priority not only that you wanted to save money. But you wanted to stay well because you felt sick when you ate certain things. So in that way, it was probably easier to have boundaries, not to succumb to the fast food or different places, just because you're in a hurry or you're hungry because you knew you weren't going to feel a certain way.
[00:19:54] So you were intentional about, well, you know, what am I going to do to not have to go to this fast food? So you brought your lunch. So, yeah, if we just think about our thought life and like you said, bringing your lunch is a great thing to do. And I know people want to socialize and I get that I've been at work where I've gone out for many a meals, but now when I look back, I should have, I could have at least brought my lunch sometimes.
[00:20:23] Or just because everyone's eating a certain way or I could have still asked more questions or thought about what I'm eating, even when I'm with other people. And it may have been just a whole different way of looking at it where I thought, well, I want to eat with other people, but I don't need to eat every other day with them.
[00:20:39] Maybe every Friday. That's the day I look forward to at working with other people. But the other days I want to bring my own food. Does that make sense?
[00:20:50] Shonda: Yeah, I get it. So yeah, that's good. Okay. So, talking about to set a meal time and even for me, that doesn't work. So we need to discuss that.
[00:21:05] Patryce: Wow. Yes and it's interesting. , it boils down to our lives. And so not everyone has a set meal time with other people, but I think as individuals, we can at least set boundaries on maybe the last time we're going to eat for the day.
[00:21:27] Shonda: Okay. Well that one's reasonable.
[00:21:30] Patryce: Yes. Not eating so, so late in the day,
[00:21:35] Shonda: Okay, I get that because I'm more of a, you know, when we go back to eat to live, not live, to eat. I'm more of an eating when I'm hungry. So I don't have a set meal time every day, certain set meal times and not eating when I'm too busy. Food doesn't digest well, I think for most people, if you're busy. So we're talking about don't eat on a hurried... not eating on a go.
[00:22:00]I think a meal is a time to sit still and focus on the process of eating or enjoying your food, because if you're hungry and you have food to eat, it's going to be enjoyable. Right? Nutritious and wholesome and Oh, thank you. And yes, yummy. You know, so that's just something that I thought, because this is the way I focus. I don't have set meal times. I eat when I'm hungry and not eating when busy, those are my boundaries.
[00:22:31] Patryce: Well, those are good ones. Not eating when we are busy is an important one, because if you're busy, It's not good for your digestion.
[00:22:41] And most likely, if you are eating and are busy, you're eating very fast and it sounds silly, but we need to actually chew our food properly. I heard this from even a coach from when my kids were younger, a track coach. But anyway, his point was kids stop rushing while you're eating. And I guess that's where the whole idea of mealtime, maybe not having a set time, like I have to eat at eight o'clock and then at 12 o'clock and then at 6:00 PM, but just that you designate, okay, this is when I'm going to eat. And I'm not just going to gulp my food down.
[00:23:16]Instead, you're being intentional about, this is my time to eat, thanking the Lord for the food I'm about to receive and then enjoying it and chewing properly. So it will digest better.
[00:23:29] Shonda: Okay. Yeah. Those are very good boundaries, I think. Yeah. All right.
[00:23:37] Patryce: Let's move on to... I think accountability. It's something to talk about.
[00:23:43] Shonda: Yeah, if you need help. I think so. If you feel like you can't do it on your own, I think accountability is important. I'm going to say at the beginning, I wish I had someone to do those changes with, but I did not, but I can see the benefits of having someone coming alongside me and doing it with me is what would have been important for my support system.
[00:24:10] Patryce: I like how you mentioned support system, whether that's someone coming alongside of you, whether it's the accountability partner, whatever it is, have a support system.
[00:24:19] And maybe that's why things such as Weight Watchers and Jenny Craig's, although I've never been a part of them, perhaps that's part of their success story. That they do build in accountability and support system. So I do think it would be helpful because most of the time, if we have certain goals, to meet, let's be honest either our health has been impacted or maybe part of our journey of maybe having a healthy weight again are all impacted by needing to make changes. And if we're not seeing different results, that means we need to make changes. And we probably need help because if we could do it on our own, we wouldn't be in this spot.
[00:25:05] Shonda: Hmmmhh okay, Yeah. That's a good point.
[00:25:09] Patryce: So seeking support and then accept the help. I don't know about you, but I didn't find out until I was much older that even though I thought I was good about accepting help, I really wasn't. Mm. Especially as women, I think that sometimes is challenging for us. We are used to doing it all or thinking we need to do it all. And there are times when it's okay to, to ask and then accept help. And the only other thing, well, one other thing to say about accountability is that it may not work for everyone, but it's one of those things where if you've never tried it, you don't know if it works or not. So if you hit a wall and you're not meeting some goals, I say, try something new because just doing the same thing and expecting different results it's like insanity.
[00:26:17] Shonda: Yeah, definitely. We definitely have to make changes if we want to see changes.
[00:26:22] Patryce: Exactly. So, going back to accountability. It's just been my experience from my own life and seeing other people that people need people.
[00:26:33] Shonda: Yeah, definitely.
[00:26:36]Patryce: Even working out. If I work out by myself, I work out, but when I'm in our group, there's something about that accountability. It's like, you're not going to be in a group, a workout group and just stand there or half-heartedly do something at least I won't. So if I'm trying to make a lifestyle change, when it comes to my food and how I take care of myself, if I never tell anyone, versus I tell a couple of girlfriends or family members, oftentimes you're going to find yourself working a little harder at making, meeting your goal.
[00:27:15] Shonda: Yeah, exactly. So we're trying to build a community here. Right? I am willing if there are people out there that really want accountability or support, let's just say they want to see more of a support system. We can meet online, you know, and create a group.
[00:27:37] So that we can meet together and encourage one another. So if you want to do that, click the link in the show notes and let us know that you want to do that, that you're interested in that.
[00:27:49] That's so exciting. I'm looking forward to being a part of a support system and we're all in this together.
[00:27:56] Let's all be real about making changes that are healthy for our life.

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Podcast Episode 26 – Praying For A Peaceful Lifestyle

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At the end of Episode 25 (Got Stress? Let’s Deal With It), we decided it was important to talk about prayer. Prayer is very helpful in dealing with stress because it gives us direction and purpose as we seek God for help. So today we’re talking about daily prayer and we touch a bit on prayer and fasting.

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

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Prayer Books by Stormie Omartian

See Stormie Omartian’s Book Prayer Warrior (AMAZON Affiliate LInk). She has many more books available that are good guides to praying. Some are specific for wives, some for husbands, some for parents, and even grandparents.

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A Healthier Lifestyle

[00:00:00] Shonda: Hello, this is Shonda. At the end of episode 25, which was regarding stress, we decided it was important to talk about prayer . Prayer is very helpful in dealing with stress because it gives us direction and purpose as we seek God for help. So today we're talking about daily prayer and we touch a bit on prayer and fasting.
[00:00:32] Shonda and Patryce: Hi, and hello. Welcome to the real food and drinks lifestyle podcast. We're building a community to talk about nutrition, lifestyle choices, and just feeling better. This is Shonda and this is Patryce. Let's just be real.
[00:00:59] Here's our disclaimer. We do not professionally practice in any of the various subjects that we discuss. We are only sharing our personal experiences with you to a healthier lifestyle. Please do your own research before taking part in any of these practices.
[00:01:17] Shonda: This is Shonda. And Patryce is here and she's going to lead our discussion on prayer.
[00:01:22] Patryce, what did you have for us today about prayer. I'm eager to hear it and learn, because I know you have presented prayer to others before, so I'm eager to hear your presentation.
[00:01:33] Patryce: Wonderful. Well, I'm eager to share. And, um, I think as we've mentioned before, I'm sharing from the perspective of being a Christ follower and as such, we talked on our last podcast about stress. And we've talked about different ways to relieve stress and manage stress and one major way in our lives, uh, as Christ followers, and just how myself and I think I can speak for you too, Shonda, uh, we deal with stress is through, through prayer, our prayer life. And, um, so that's what, what we just basically wanted to share. About our prayer lives and just the power of prayer. We can start with what is prayer?
[00:02:23] Prayer is essentially talking with God and by talking with God, drawing nearer to Him. And it's something we can do any time, anywhere. And that alone helps with minimizing stress because that's when stress can occur anytime, anywhere. So we always have the power of prayer to turn to.
[00:02:46] And, um, you know, I, I, maybe not everyone listening to the podcast has the practice of praying, but I'd like to encourage you to just listen to our podcast and, and reflect on just some of the things we're wanting to share from the heart.
[00:03:03] And, um, I guess I would, would begin with talking about saying grace, because we do talk about food and drink here. Uh, and many people are aware of saying grace.
[00:03:16] And what is saying grace? It's just the practice of thanking God for food before a meal. And, uh, it is... it can be as simple as just thanking Him. Or it can also be a little lengthier and be a time of Thanksgiving for all of his provisions. Maybe it's a bigger meal with more people. And so I'm, I'm thinking of Thanksgiving for example, of a time where the pre-meal prayer, uh, might be a little longer than the everyday prayer before a meal
[00:03:51] Shonda: Here in the U S Thanksgiving meal is not too foreign of an idea for praying before receiving that meal.
[00:03:59] Patryce: Definitely. Yeah. That's a very good example. And, um, so I know that for some people, yeah. It can be intimidating or complicated, but I think if we try to simplify it and just like we, like, we started with think of it as just talking to God, God who provides everything for us and, and blesses us, then it becomes more natural to think well, I'd like to thank God and that's at every meal time. And then ask Him to bless the food as well, because we have only so much control over things in life, including the food preparation and, and just all those things. So, um, I definitely feel strongly that asking the Lord to bless my food is something that also minimizes stress and brings about peace.
[00:04:55] So anything you wanted to add to that Shonda? Uh, about the prayer time at meal?
[00:05:00] Shonda: I know that, um, at one time when I was having the most difficult time with digestion that, um, I made it a true practice to pray, um, because I was seeking God for relief from that. And also it was a time that I could calm my body down and to prepare it for, for eating, you know, to switch from, um, the busy-ness of the day to sit before the Lord and pray and receive peace before eating food.
[00:05:29] Patryce: I love that. I love that that's proactively praying and, um, and being intentional. Yeah. So thank you for sharing that. And, and also I was thinking also, you know, we have also prayers that we, we pray in the middle of any situation or daily activity, similar to what, what you were just sharing Shonda, and then maybe even a practice when you're about to go out to eat. And you're used to making your own meals at home, and you've been on this, this lifestyle change and it works for you, but you're going somewhere else. And, and you you're, you're going to have fellowship with other people and a good time, but you want to avoid temptations. So I've heard it called arrow prayers. Just little prayers that you say, Lord, on your way into the restaurant. Lord, help guide me on my food choices today. And my, and just my interaction with food today, or even when you're going to shop and you forgotten your shopping list, or don't have one asking the Lord to just remind you of what it is that would be best for your body or what, what to include in your basket, um, when, when doing your grocery shopping.
[00:06:43] So again, it's just the practice of knowing we can go to the Lord at any time about anything.
[00:06:48] Shonda: Wow. That's a really good point for grocery shopping. That's a really good idea
[00:06:53] Patryce: It's been helpful for me. So that, that was just what I wanted to begin with. The, these are just, um, just a reminder that we need to have personal daily communication with God.
[00:07:04] And that's why praying during our mealtimes is, is definitely a good way to put this into practice because we're, we're eating on a daily basis usually.
[00:07:13] Shonda: So why not add prayer to that time? Right.
[00:07:16] Patryce: Exactly. Exactly. And then also with, with prayer, it's setting aside time with God and making that a part of your routine, and that will lend itself to a healthy lifestyle.
[00:07:31] It's an opportunity to... it's something we shouldn't neglect. And it's an opportunity to, to be intentional about our personal, quiet time with the Lord. Is this something that you do as well?
[00:07:43] Shonda: Yeah. And I try to probably pack too much into my mornings. Well, it's usually at the beginning of the day or the end of the day is where it would happen. If I do not have personal quiet time in the beginning of the day, because, you know, I slept too late and I've got to get to feed the dogs and it's just going later later, and there are things piling up, you. I'll usually do so in the evening. Try not to late in the evening, but in the evening while catching a little sauna, I like to sit in my sauna and read the Bible and do my study and pray. You know, it's just so warm for me.
[00:08:21] I just likewarmth and being warm in the presence of God is what I enjoy.
[00:08:26] Patryce: That sounds ideal. Sounds really good. Yeah. So just be encouraged everyone that we should each find time, set aside time, whether it be in the morning or evening or both morning and evening to, to be in the presence of the Lord.
[00:08:43] Shonda: I was just going to say, I think sometimes in the morning it is more like an arrow prayer, you know, I stop and acknowledge God, you know, in the morning if I'm not spending any amount of time, you know, to listen and to be quiet before him.
[00:08:59] But also I was just thinking about, I think it's important to have particular spaces that you, you know, spend quiet time alone too.
[00:09:08] Patryce: I agree. I agree that just lends itself to you being able to keep up the practice of it and enjoying that and looking forward to that time. And I, it can be it certain chair, it could be a closet, whatever it is.
[00:09:22] And I have found for myself, I do like to do this in the morning and I actually, yeah we have technology, so with my phone, there's certain YouTubes where they have, um, prayers, uh, targeted prayers that I listened to. And it's just so comforting to listen to those. And then myself, um, just start my day in prayer, asking the Lord to guide me and to lead me and, and, um, To to show me what it is He would have me to do that day and to put Him first. So it's a great way to start our day. And then also to end our days.
[00:10:02] Shonda: Some days it is like right after I feed the dogs, like, let me just get them off my mind and then I'll come, you know, or whatever I had to do in the kitchen. Just get it off my mind and then come back because yeah, God does honor that.
[00:10:15] And I feel less stressed going throughout the day once I've spent that time. Less stress like, well, this really isn't important. Or, you know, my days better ordered and goes much smooth--smoothly.
[00:10:28] Patryce: I agree. It it's just less stress. It seems even if things don't go perfectly, which they never go perfectly.
[00:10:35] I know that my perfect God, um, has heard my prayers. And it's leading me and directing me and, and also, um, I know he will forgive me. And so, um, starting off the day that way, surrendering to Him, is-- it does help with minimizing stress and, and just bring about a peace. Yeah. That can only come from Him. And, um, so anyway, that that's like our individual alone time type, type praying.
[00:11:06] And then I, I had not learned about this until later in life. Something referred to as corporate prayer. Where I think this is another way that we can deal with stress, help minimize stress and corporate prayer just means praying with two or more people. Meaning that two or more of us, I'm sorry, are praying.
[00:11:27] So instead of praying, individually or solo, it's you one other person or maybe a whole group of people, uh, praying together. And there's no set way to do that, but I think just the whole process of praying with other people who are seeking and thanking the Lord. Um, it's just a very freeing and stressful relieving, um, activity.
[00:11:55] And, um, I've been blessed by different ministries. And one, I have to put out there is Mom's in Prayer. It's an international ministry and you can Google it, but they have so many prayer resources and just encouragement, but they shared something that I've found, um, very helpful in my prayer life. Um, Even to this day and, and that's that when we pray, there's no set way to pray, but there's certain components that are, that are helpful to incorporate in our prayers with other people and beginning with praising God. So just remembering that we're praying to God. And there's so many things to praise him for, but to just praise him, to acknowledge who He is, takes the focus of, of us and our circumstances and puts the focus on who we're praying to.
[00:12:46] Shonda: I think, uh, praise is, um, part of what some people think of as, what are you grateful for?
[00:12:53] Patryce: Amen. What are you grateful for? I love the way... Yeah.
[00:12:57] Shonda: When we should acknowledge that, what we're grateful for does come from him so that that's why it's praise.
[00:13:04] Patryce: Yes. I love how you added that. What we are grateful, grateful for comes from Him. For example, we are grateful that He is sovereign because only He, He is sovereign and sovereignty is from God. He is sovereign. So we can praise Him for that. Or He's mighty or just different... There's so many things to praise Him for. And that we're grateful for, like you just said. Um, so I love how you just put that.
[00:13:29] And then also, you know, when I've prayed with other people, just spending a few minutes, a couple minutes in silent confession, because we all stumble. We all do because none of us are perfect and life isn't perfect. But again, God is so gracious and so merciful and He, He loves us and He forgives us.
[00:13:57] But to be forgiven, we have to confess. So it's been a beautiful thing to be reminded that yes, I am praising God, but I'm also taking time out to silently confess my sins to Him because He is faithful to forgive.
[00:14:10] Shonda: Yeah. And like when you're saying He's faithful to forgive us, and then that reminds me to forgive others around me during that time too. If I have unforgiveness in my heart. Yeah. And that will definitely bring peace and release stress.
[00:14:26] Patryce: Yes. That's a very good, very, very good point about extending forgiveness to others. Yes.
[00:14:32] And then, um, then thanking God, um, A little different from praising Him, but being very specific or just being specific about things that have just happened that day or that week that we want to thank God for, because He, He hears us when we pray and he wants to, to be... He wants a relationship with us. So He loves to hear what we're thankful about. So that's just another thing when we're praying with others to not forget, to share what we're thankful, things that are on our heart that we're thankful for. And that too will, uh, again, take us from just dwelling on ourselves.
[00:15:14] Shonda: I may have miss--, uh, spoken too early about praise, but actually Thanksgiving is the part where we're grateful, right? Where we're expressing our gratefulness.
[00:15:23] Patryce: True. True. But sometimes praise and thankful thankfulness. They sometimes overlap.
[00:15:29] I don't think it's...
[00:15:30] Shonda: I don't think He minds.
[00:15:32] Patryce: No. Not at all, not at all.
[00:15:35] And then, um, so again, this is all praying with more than one person, and then we are going then into a time of interceding. That's when we're actually taking our petitions to Him and, and crying out to Him and seeking His help and, and just praying for specific things that are on our heart. And it's our, it's a time where we can, we have the privilege to pray for others, not just ourselves, but for others as well, but it's a time to intercede on behalf of others.
[00:16:08] And, um, I love this because I know, especially when I was a, a baby Christian or just earlier my faith, um, praying a lot, especially in college. (Oh yeah.) Praying a lot. But it was always God, this God that, give me this, please give me that. Or, um, and then I realized. Yeah, I never really praised him or thanked him or didn't I, anything else confess or anything. I was just always asking God.
[00:16:37] But yeah, just intercession is the opportunity to then, um, not only ask for yourself, but ask for others, praying to God on behalf of others, as well as yourself. And, um, just considering it a privilege, but realizing that you've also acknowledged God for who He is and, and, and ask for forgiveness for your sins and thanked Him before you've just gone into... do this for me, please, or help me here.
[00:17:04] Shonda: Right? Yeah. So, yeah, I think I was thinking earlier about, um, you know, when you ask, this is a time to ask for what your needs are. So we are asking God to relieve us of stress or show us how to be relieved from this stress, you know, what do we need to change? What? You know?
[00:17:23] And He does point that out to you, you know, and I was thinking, this is also a time, you know, to think about guide me. And like you said earlier more in depth guide me in my food choices, guide me in my health plan, guide me, you know, in the lifestyle and, whatever need ...Changes need to happen. Show me the way.
[00:17:43] Patryce: Exactly. Actually, I love that. That, that is a great example of speaking specific on God, tell me, help me show me, and He is faithful to do that. Yeah, I think that's about, about it, um, regarding praying with more than yourself or praying with other people.
[00:18:04] But, um, the last thing to talk about is coupling prayer with fasting and with, with regards to fasting
[00:18:13] um, I don't know if many people listening, know what fasting is, but it it's abstaining from all or some kinds of food or drink and, uh, usually associated with your, uh, uh, religious practices. And so Shonda probably you can probably speak to this more because I I've done more fasting from not necessarily food or drink, but I know often people will fast from, uh, social media, anything that has become a stumbling block or anything that's just taking over your life or has not been healthy or is adding stress to your life. Let's just put it like that. For example, it's, it's not wrong to watch the news or, or to be on some social media platforms.
[00:18:59] But if that is like what you wake up to everyday and go to bed to every day and then you're stressing about what the content wow. Then try, I would encourage you to, to try abstaining from a period, for a period of time. I don't know if it's 21 days or whatever period of time you'd like from whatever that is and news or social media. And I think you will be so pleased with how freeing it is.
[00:19:28] Shonda: And guess what we can do with that extra time? Prayer.
[00:19:32] Patryce: I love that. Yes. Prayer. We sure...Yeah, we can pray and we can also plan our food, our meals, and other things that we say we don't have enough time for. I'm glad you brought that up because I don't even think I'm one of those people always on certain things, but when I have done... fast from say social media, because I don't watch news that much, but say social media. Um, yeah, I do find, I have a lot more time. So when I said, Oh, I don't know how to plan my meal, or I don't have time to play my meals. Uh, I, I do have more time. It's just, I've been spending it on all other things.
[00:20:07] So it can be an eyeopening experience and, uh, yeah, it can add to your peace.
[00:20:13] Shonda: Yeah. Yeah, definitely. Um, so yeah, I know ,that that fasting allows your body to recuperate. I usually have never fasted really without food or drink for a long period of time. But I have done short, fasts. Um, I used to do a regular, you know, regularly, weekly, um, but, um But my purpose was healing.
[00:20:42] My, my purpose there was healing. So I did pray or I would read a certain passage during that, but really my focus was healing on that. So I think prayer and fast fasting together is about seeking something. So when I was going through healing at that time, you know, that's what I did. I did pray and fast.
[00:21:07] No, I haven't been on a regular basis something that I really incorporate as a lifestyle, let's say. I'm considering that because the Bible does tell us when you pray and when you fast, you know, so, you know, that may be something that we need to look further into, but I do know that it does have a healing effect on the body and it does have a spiritual connection to God.
[00:21:34] So, you know, the prayer, that's the spiritual connection, the fasting, that's the healing part of the body. And I know many times when I have, uh, gotten sick, I don't eat during when I'm sick. So I'm giving my body time to heal. So I am fasting, but usually I'm doing it with juice, you know, I'm the juice girl.
[00:21:55] So yeah, I usually don't eat when I'm sick. And the last time was at the beginning of March 2020 whatever, what was that? 2020 that we were in. Yeah. So, you know, I may have you know, been in contact with COVID. I don't know. That was the last time I was sick and, um, it was for three days and I did not eat, I think one day during that, I think I ate oatmeal cause I felt a little hungry, but I did not eat and I did the saunas and stuff.
[00:22:23] And um, so I know a lot of people do fasting because, uh, or maybe in line with detox, you know, maybe people think of it as a detox, but wow. Just to compound it with prayer, you know, um, to put that time that you would be spending in eating, you know. I think it reminds you, I'm not eating. Why am I not eating? I'm not eating because I want to pray instead, I want to be connected to God. So when the thought of like, okay, I'm not eating my thought immediately goes to God, what are you showing me? God, what. You know, what, what can we do? I'm seeking you, you know, in my mind is like, okay, God, I'm not eating. I'm seeking you and a moment to listen, you know?
[00:23:08] Um, so that's what I think, you know, at those times like, oh, it's time to eat. No, we're not eating today. We are thinking on God and, you know, asking for guidance.
[00:23:19] Patryce: So I love that. That's so good. And I love how you brought up healing and there's healing of our body that takes place when fasting and then detox, and you mentioned detoxing. And detoxing physically of our body, but with both healing and detoxing, as you were speaking, I thought these also apply to healing of our thoughts and our mind and yeah.
[00:23:44] Shonda: Spiritual and physical are highly connected. So yeah, that's right.
[00:23:50] Patryce: That's what I'm thinking. You said it well, spiritual and physical. So spiritual healing and physical healing, but also physical detoxing and spiritual detoxing, because you know what? We need to also rid our minds of the garbage or the excess and, and not to say again about the news or social media, but sometimes let's be honest we have an overload. We have an overload of things that are not moving us closer to the Lord and ultimate peace, but further away and crowding our mind. So I love that visual. I found myself going to after you were, while you were speaking that, that detoxing is not just physical, but it's also spiritual. So Thank you for that.
[00:24:36] Shonda: Hey God knows. Hey, prayer and fasting, you know, he created us, He created, created prayer and fasting. So yeah, we just need to continue to seek Him to learn and put into practice, um, tools and life that he has given us.
[00:24:52] Patryce: I think that's so key. So I hope people listening to this podcast will be encouraged to put into practice, try out prayer and fasting at some level.
[00:25:05] Thanks for listening. We hope you enjoyed today's podcast. Remember, you can catch show notes and additional details at realfoodanddrinks.com under the podcast menu. Also subscribe to our podcast if you aren't already a member of our community. And if listening through Anchor, please send us a message of topics you would like to hear us have conversations about. Until next time.
[00:25:34] Let's just be real.

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Podcast Episode 25 – Got Stress? Let’s Deal With It

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In Episodes 21 thru 23, we discussed tips from Stormie Omartian’s book, “Greater Health God’s Way’ about how making simple food choices can become healthy food goals. Yet, today, we thought it just as important to discuss stress and how stress can affect our healthy goals overall. We also talk about what we can do about stress. Many of these points come from Chapter 1 which is titled “Peaceful LIving”.

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

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We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

Show Notes:

“Greater Health God’s Way” by Stormie Omartian

Stormie’s book is a great overview of how to live in a healthful way. The last copy of the book was published in 1996, yet the information is still very relevant to today. She explains 7 steps to greater health: 1. Peaceful LIving 2. Pure Food 3. Proper Exercise 4. Plenty of Water 5. Prayer and Fasting 6. Periods of Fresh Air and Sunlight and 7. Perfect Rest.

We will definitely be discussing more areas of this book in addition to completing the 15 helpful hints/tips for making food choices in upcoming podcasts.

See Stormie Omartian’s Book Greater Health God’s Way: Seven Steps to Inner and Outer Beauty (on AMAZON).

More Resources:

Episode 1 – COVID-19 and Stress

De-stress, Dealing with Stress (Covid-19 Pandemic)

A Healthier Lifestyle

The Need for Exercise

Plant-based “Simple” Recipes:

Search real food and drink recipes using this link.

Transcript:

[00:00:00] In episodes 21 to 23, we discuss tips from Stormie Omartian's book, Greater Health, God's Way, about how making simple food choices can become healthy food goals. Yet today, we thought it just as important to discuss stress and how stress can affect our healthy goals. Overall, we also talk about what we can do about stress.
[00:00:37] Hi, and hello. Welcome to the Real Food and Drinks Lifestyle Podcast. We're building a community to talk about nutrition, lifestyle choices, and just feeling better. This is Shonda and this is Patryce. Let's just be real.
[00:01:04] Disclaimer, we do not professionally practice in any of the various subjects that we discuss. We are only sharing our personal experiences with you to a healthier lifestyle. Please do your own research before taking part in any of these practices.
[00:01:21] Patryce: Well, I just thought it was interesting during our last podcast, we talked about healthy habits that were offered by Stormie, and it was interesting how she did end all that, uh, talking about stress.
[00:01:35] Shonda: Right.
[00:01:36] Patryce: And how important it is to identify stress and minimize stress.
[00:01:42] Shonda: So I remember my food journey is like, okay, I'm doing all this stuff. Right. I got the right food. And, but now it's causing stress. Even when I became assured that, okay, yeah, I've got this down. I'm doing a good job. I saw it was still something missing and I knew it and that may have just been God telling me, Hey, you're not done yet. And you have to deal with stress. So I, I did recognize that. I went for food first, but then, you know, soon after I discovered it's not all about food, because like she says, "do all the food and exercise properly but if stress is there", I mean, that's, that's the big thing that we have to be concerned about.
[00:02:22] Patryce: Exactly. We could be doing all this in vain if we're not managing stress. Because like it's been documented that 90 plus percent of all illnesses are related to stress. And even if the cause of these illnesses is not stress certainly stress will worsen any illness we have.
[00:02:46] Shonda: Right. Exactly. Um, that's a good thing, but that is key, but I also don't want to diminish the role of food and exercise in there, because if we're, there are two things. If we're improperly eating, that's a stressor on our body. And if we're in properly exercising, that's another stressor. You know, whether we're not exercising that's stress or, you know, causing our body to have to pump more and harder, because you know, we're not circulating our blood or we can over-exercise and cause stress too. So that's just something I wanted to mention there. I think most of us do recognize the general feelings of being stressed. You know, we, we were irritable, just frustrated. Maybe we can't think straight. You know, low tolerance of, of life events, you know, just, I mean like the day to day life events, you know, that that's a signal that we're in a stressed state.
[00:03:48] Um, because I have thoughts of remembering I'm feeling stressed, but I can't pinpoint what this stress is. What is around me that's causing stress? If you look at my life from the outside in it's like, okay, what, what's it going on? There's nothing going on to be causing this stressful feeling, so then I realize, okay, this is coming from myself.
[00:04:12] You know, it's coming from my thoughts about day-to-day work or, oh, I have too much to do or, you know, uh, the floor isn't clean or something. I mean just causing my own stress in my own mind.
[00:04:27] Patryce: And I guess it also goes back to knowing yourself and knowing your body. Knowing your body, your mind, your body, you know, uh, so that you can identify, uh, signs of stress. Because she has a lot in here, but she also pointed out that everything we do produces some stress.
[00:04:48] So that's why not only knowing the signs of stress, but realizing there are two kinds of stress, right? Hm. Talk about positive and negative stress because the point being made that we do have both, because anything can cause stress, but is it negative stress or is it positive stress? Because the negative stress is what we've got to, to minimize and really identify the signs of, whereas the positive stress, we may not realize as much the signs of it because it could even spur us onto to do a better job at something. Right?
[00:05:26] Right. I mean, yeah. Okay. So we're, we're talking about there's positive stress, but I think negative stress is the one that, um, we need to take note of more so, because you know, these are things that start physical ailments, you know, not just I'm feeling stress, but they start, you know, like high blood pressure, stomach problems, ulcers, heart disease and cancer. If we are really overloaded with stress, these are the outcomes of stress on our bodies. Our bodies start to break down.
[00:06:00] Okay. Well, yes, you're right. And so I guess focusing on the signs of stress so that we can identify when we're getting stressed is that...?
[00:06:10]Shonda: We need to recognize stress in our lives before it gets serious and take specific steps to alleviate it.
[00:06:17] So before we get to hypertension, blood pressure, heart disease, ulcers, we want to tackle it right there. You know, it's time today. Let's just start. You know, no matter where we are, if we're experiencing these things or we're not experiencing them yet, let's get proactive in this at no matter what stage we at, no matter what age we're at, let's just start working on alleviating stress.
[00:06:43] So those were the signs of stress and things like that. But yeah, there are different sources of stress. And so we can break those further down. You know, there's environment, poor diet, lack of exercise and our attitude, which I touched on just a little bit ago, but you know, we can talk about the environment.
[00:07:02] Patryce: For sure, for sure.
[00:07:04] We, we, we live in such a fast paced and honestly, very polluted environment in many ways. And I'm not just talking about chemical pollution. We also have noise pollution. Okay. We're overloaded with that. And just, um, so many ways, too much noise pollution, too many people, traffic, um, competition. It's all can add up and, and not be good for our body and mind.
[00:07:33] Shonda: Yeah. That's what I was thinking. I really thought you were about to say people pollution, you know, that just kind of reminds me of someone who, you know, may bring a lot of negativity, you know,
[00:07:44] Patryce: Toxic people, toxic, and that's a real issue. And, uh, it is a real source of, of stress.
[00:07:52] Shonda: Yeah. For many, for sure. Yeah. So, uh, poor diet.
[00:07:56] We want to eat real food. Food that's vibrant, full of life, and comes straight from the ground as much as possible. And, you know, fruits, vegetables, nuts, seeds, legumes, whole grains.
[00:08:10]Patryce: All the GBOMBS,
[00:08:11] Shonda: Right. Because you know, all the other foods are stressors. They're just pulling us down. It's taking more energy to digest these foods that in return are given us nothing.
[00:08:21] Patryce: That's true. Nothing on your return for sure. So yeah. Poor diet can be definitely a source of stress. And then, um, coupled with that is a lack of exercising.
[00:08:32] Shonda: I like to remind people that we're not talking about beat yourself up exercise, you know, panting, running, you're out of breath. I'm just talking about a simple walk for 20 minutes a day.
[00:08:44] Patryce: That's a very good point. It's not that we're saying there's a certain type of exercise. We're just saying find, find some type of exercise and do it on a regular basis.
[00:08:56] Shonda: And exercise can be fun. You know, it can be fun. Uh, whether you like playing a sport with someone or a walk or dancing, uh, yardwork.
[00:09:07] Patryce: That's a good one yardwork. Because I think you were just outside earlier and going along with exercising, complementing any exercise with the sunlight. Yeah, that's great.
[00:09:17] Shonda: That's a good point. Sunlight. While we're outdoors. So let's try to exercise outdoors. Yeah. And I like to get a return on my, um, exercise. So that's why I do yard work. But I mean, we're getting a return, but I get a double return. Let's just say that.
[00:09:34]Patryce: Interest
[00:09:35] Shonda: Oouuh, triple return out in the sun, I'm getting work done, and my body's benefiting just from movement.
[00:09:41] Patryce: Ding, ding, ding!
[00:09:43] Shonda: Okay. Any other form of exercise you enjoy?
[00:09:47] Patryce: I haven't really pursued yoga, but I know you have, and I've heard more and more people talk about the benefits they have found to practicing yoga and something called Tai Chi.
[00:09:58] So again, it doesn't have to be, like you said, the type of exercise, always where you're panting or super aerobic, not to say that that's not good exercise, but if that is not the form that you take to well, then there are other options out there.
[00:10:12] Shonda: And so we're back to our attitude. I've already talked about my attitude. I had to learn that. I really did have to learn that my attitude was a source of stress. I mean, you, you can really lift yourself up out of that. You can really choose, choose your attitude and you will start to feel better automatically. Okay. That's my little input there and I believe in it and I've seen it happen in my own life.
[00:10:40] Patryce: I totally agree.
[00:10:42] And this is silly, but I I've even told, been known them to tell people my kids, myself, that if you're not in necessarily good mood or you need to call someone, you have a difficult conversation or need to break the ice, smile. Even if no one sees you when you're smiling and you're speaking, it will come through more, in a more positive light than just frowning.
[00:11:08] And it's all about positive. You know, seeing the glass half full. Versus half empty. I know it's a cliche, but it's true. Something I'll just read straight from Stormie's book, it says, "we have already said that it's not so much what is happening to you. It's not so much your, what your circumstances [are] but your reaction to your circumstances that make a difference."
[00:11:31] Shonda: Yes. Our reaction, taking control, watching our attitude, watching what our thoughts are.
[00:11:39] Patryce: Definitely our thought life is so important. And so, um, that's another thing we can't minimize is our thought life leads a lot to...to a lot of the stress. Yeah.
[00:11:54] You mentioned how we need to be proactive about managing and minimizing our stress.
[00:11:59] And I can't agree with you more because more and more people at a younger age, even our children are reporting that they are stressed. Elementary age.
[00:12:11] Shonda: Yeah, it's so true. And I, and I have to say that we as parents play a role in that, you know, I have played a role I know in some of the attitudes that I've seen in my children and their stress.
[00:12:23] And so now that I know better, you know, they're, they're adults and, you know, they were young teenagers. I mean, I have tried to display a different attitude for them so that they can learn that that behavior is learned and that behavior can be changed.
[00:12:40] Patryce: It can be changed. I love how you... you just made that statement. That behavior can be changed. Because so often you hear someone saying, well, that's just how I am. Well, no, maybe that's how you are now. That doesn't mean you have to always be that way.
[00:12:58] Shonda: So there's two choices, right, in dealing with stress? Uh, We can do something to change the situation, or we can be content with whatever circumstances there are and that's Philippians 4: 11 and decide to accept it and move on. Or what, what do you think?
[00:13:18] Patryce: Wow. I think similar to what you were just saying, we can choose to embrace our stress or choose to minimize it.
[00:13:33] Shonda: Yeah. I mean, uh things, examples are just coming to my mind, like, okay, I'm stressed out in the morning because I'm driving to work and there's so much traffic and I'm late and you know, all these different things.
[00:13:47] Well, so what can we do?
[00:13:50]Patryce: Change our attitude? I was in that situation, Shonda, my commute went from 35 minutes to maybe an hour and 10 minutes on a rainy day. And so I loved to listen to books. So I used to get audio... the CDs...books on, on tape back then, or books on CDs, audio books. And I found my attitude changed.
[00:14:13] And then also the type of music. I know at one point, yeah, much younger in life, I just, whatever the latest was, or I just went with whatever genre and, and nothing to say, we all have different preferences, but I've just found it ,to me, listening to praise and worship music regularly helps change my mood. I'm meditating on the Lord.
[00:14:36] Shonda: Yeah. Um, so you took the steps to change your attitude, to do something good with the time that you were spending there, you know, so you wouldn't feel like you're wasting your time. And I mean, of course, yeah we could get up earlier so that we won't feel stressed when we're, you know, that close. Like, oh man, I'm like running 10 minutes late, you know, because there was a stalled car or something like that. So we can decide to make room for dealing with stress. We can change situations. There's things we can do. I mean, so...
[00:15:12] Patryce: That's a very good point too. You can change the situation. And I know it may seem radical, but I changed to the point where I did not work outside the home for a given period of time, because the jobs, they took such a long commute. They involved such a long commute that it was do I want to complain and continue to be late picking up my kids, even though I'm leaving earlier and earlier for work? Or do I want to make a change? We can look as a family to see what can I do. Can I get a job closer to home? Or if it's, if we're in a position, I just stay at home and I'm able to do all those things for the kids at school. Um, we may cut back on some other things, but long-term, I am so thankful that at that time we made that choice.
[00:15:54] Shonda: And it sounds like that was a good choice. So, um, Stormie also talks about ways to deal with stress. The first thing she says is make a list of your stress sources. Like, do we ever think about that to sit down and say, okay, what's stressing me out? You know, and write it down and look at it and, you know, start to analyze our life.
[00:16:17] Right? That's being proactive. Let's see what we can do about these things. And so that would be one, you know, Uh, the morning commute is really stressing me out. I mean, that would be something you put on your list, you know.
[00:16:30] Patryce: I love the list idea. I never thought about doing that. It's like you just find yourself stressed and complaining, but why not sit in the beginning, be intentional and make that list? I loved that.
[00:16:42] Shonda: Yeah. The next thing she, uh, suggests is, um, well look at that list and is there anything that can be changed to alleviate the problem? And if so, take those steps immediately. Get that stress out of there.
[00:16:55] Patryce: I ended my job assignment.
[00:16:58] Shonda: So the last thing it says is if you can't change the situation, do some thinking and research about how you can fortify yourself mentally and emotionally to survive the stress in your life.
[00:17:10] Patryce: I love that point because you may be a single parent. Um, and you need that job. For right now that is the job you have. So good advice.
[00:17:21] Shonda: So, yeah, I mean, just taking that example. That's the job I have. So you begin to appreciate that job instead of thinking about it's a stress and you change other areas of your life around the job so that it won't be such a stressor. You know, find some help from family maybe that can help pick up kids.
[00:17:42] Or do something different. Like if you're late, you know, maybe have a plan for a quick and easy meal, you know, involve the kids, you know, maybe ya'll do something different. You know, don't let that stress enter your life. Let's make it fun. Let's go, okay this is a late night let's have a taco bar or something. Have a plan. Yeah. And have a backup plan for when the day doesn't go right and the evening meal comes in. And you know, I'm always thinking about food or I always want to help with food.
[00:18:15] So, you know, we, we can decide how we're going to look at the things, the stressors in our life. What can we learn from them? How can we change our attitudes? What can we do about it? And you know, of course, when all else I'm not going to say fails, but let's put it in alignment with prayer.
[00:18:35] You know, let's pray about it. Prayer brings wisdom, peace, and a strong mind. And that's exactly what we need when we're stressed.
[00:18:43] Patryce: And who doesn't want all of that? So next time, let's focus on prayer, the power of prayer.
[00:18:50] Shonda: For our life, stress, exercise, everything
[00:18:55] Patryce: For everything. We certainly can. So let's talk more about that in our next podcast.
[00:19:00] Shonda: Sounds like a plan. We'll see you all next time.
[00:19:03] Thanks for listening. We hope you enjoy today's podcast. Remember you can catch show notes and additional details at RealFoodAndDrinks.com under the podcast menu. Also subscribe to our podcast if you aren't already a member of our community. And if listening through Anchor, please send us a message of topics you would like to hear us have conversations about .
[00:19:30] Until next time.
[00:19:31] Patryce: Let's just be real.

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