Podcast Episode 36 – Excuse Busters for a Healthier Lifestyle

Yes You Can

We have all made excuses about why we can’t adopt a healthier lifestyle. Today we talk about excuses to eating better and some real steps we can take to overcome those excuses. Yes, you can.

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:

YouTubers that inspire us when in the kitchen:

Recipes:

Also available on YouTube:

Transcript coming soon:

powered by

Podcast Episode 35 – 9 Ways to an Immune-Boosting Lifestyle

Immune Boosting Lifstyle

Creating an immune-boosting lifestyle is today’s topic. Creating a good immune system is key to your health. If you need some ideas about what exactly to implement into your lifestyle, listen in on 9 ways to support your immune system.

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:

Today’s discussion is based on an article titled, “9 Tips to Strengthen Your Body’s Natural Defenses

You also may be interested in Episode 34 – Hyper-nourish using Real Foods and Water

To test your vitamins, minerals and nutrient levels: Any Lab Test Now

Recipes:

Quick Carrot Ferment (Probiotic)
Kombucha

Also available on YouTube:

Transcript coming soon:

powered by

Quick Carrot Ferment (Probiotic)

Fermented Carrots

Here is a very quick ferment using my favorite vegetable – the carrot! Probiotics are good for the gut/digestion. Have a few of these carrots with your cooked meals for better digestion.

Ingredients:
16-ounce bag of organic carrots
2 – 3 garlic cloves
1.5 TB sea salt
32 ounces of filtered water
1 bay leaf

Optional:
Any additional fresh vegetables.

Supplies: 32-ounce mason jar with a lid

Directions:
1. Mix your brine – 32 ounces of filtered water with 1.5 TBS Salt and allow it to fully dissolve.
2. Put carrots (vegetables), garlic, and bay leaf into a 32-ounce mason jar.
3. Add brine to cover all of the vegetables.
4. Add lid and store in a corner on your countertop or in a cabinet for at least three days (if you live in a colder climate, add a few extra days).
5. Taste on day three to see if the vegetables have a “pickled” taste – if so they are ready.

As seen in the video below, download my favorite fermented vegetable recipe and visual guide at Fermented Purple Cabbage and Pineapple Sauerkraut.

Podcast Episode 34 – How to Hyper-nourish using Real Foods

chia seed pudding

Just like in our last podcast (and always), we state that eating as many plants as possible is a good habit to have. In today’s podcast, Patryce and I are bringing you information from Dr. Brooke Goldner about how to hyper-nourish using real foods. I’ve implemented some of these things myself and I noticed an increase in energy that I’ve been experiencing daily. This is a good thing that’s easy to implement, and one that can help you on your journey to wellness. You can hyper-nourish yourself to increased wellness using real foods which will decrease inflammation and begin the healing process.

At the date of this publishing, the FREE offering of the intensive 4-hour program has expired. But, it will be available again soon. (It’s run in cycles.) So signup below to be notified and for other FREE Gifts from Dr. Goldner at: https://www.GoodByeLupus.com https://www.SmoothieShred.com (To join the Facebook group.)

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:

At the date of this publishing (May 12, 2021), the FREE offering of the intensive 4-hour program had expired. But, it will be available again soon. (It’s run in cycles.) So signup below to be notified and for other FREE Gifts from Dr. Goldner at:

Recipes:

Also available on YouTube:

Transcript coming soon:

powered by

Podcast Episode 33 – How to Encourage Kids to Eat More Plants

Child reaching for strawberries

Eating as many plants as possible is a good habit to have. Starting the habit of eating more plants at a young age is truly a great way to a healthy lifestyle. Do you have a child that you would like to encourage this way? Listen in on Patryce and Shonda’s conversation to discover some helpful tips.

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:

Also available on YouTube:

Episode 33 Encourage Kids to Eat More Plants

[00:00:00] Yeah, good morning. It's morning for us. Hi Patryce. Good morning. Hi Shonda. How are you? Oh, I'm doing well. Excellent. I'm excited about our topic today. Yeah. Yeah. What are we talking about today? We are talking about how to introduce kids to a more plant-based diet, which is exciting. And although our kids are grown, we can still encourage them.

[00:00:28] And wow. I can just like, this is good information, so I'm glad we're talking about it. Yeah, me too. Yeah. I hope everyone finds it helpful, no matter what age or stage their children are, or, you know, influence, uh, a neighbor, uh, even, you know, grandchild, um, just a friend, niece and nephews. Now that you mentioned it.

[00:00:50] You're right there. My cousin. Yeah, she, she's been influenced by... my nine-year-old second cousin. So you're right. We can still continue to encourage people. Okay. So we, we came up with some practical ways to implement these ideas. Yeah, you know we are all about practicality. And, uh, one of them is starting with your shopping for food.

[00:01:18] So often kids go with us to the grocery store. So why not make it an opportunity to introduce them to more plants? Right. Yeah, I know. And sometimes you would want them to be distracted and doing their own thing while you do your own thing, choosing groceries, but it's important that they are there, you know?

[00:01:39] Um, I know I look for opportunities to go alone, grocery shopping, but even then we can do that. And pick specific days that we take our children into the grocery store. Well that's an excellent idea again, about being intentional and planning so we can plan for certain days to take them. Yeah. So the whole grocery shopping idea, taking your kids with you is a great idea. And then if you've taken them with you, that's super, and you can explain things or talk about things that make it a fun experience and educating them about foods. But if they don't go, there's still the opportunity when you get home to allow them to help you unpack the groceries and then talk about what you've purchased and why you've chosen these different things and some exciting recipes that you're thinking of to make with these groceries. And then that just leads us into another idea, incorporating cooking with your kids into your, your daily schedule or whatever it would be.

[00:02:45] Yeah. Uh, that's a good idea. Um, I just thought about, I know, um, you had mentioned earlier about um, picking a new vegetable. So maybe every time you go to the grocery store you could pick one new vegetable to try. And, you know, I think I could do that myself. You know, there's still, there's my staples that I get all the time. And then I could just make sure that I get something that I don't often eat. So. That's a great idea. For all of us right?

[00:03:15] Yes, that's a great idea. And my, my sister in Seattle, they have a farmer markets like every week. And there was one walking distance from her home and her now four year old son, he looks forward to going to the farmer's market and he gets to pick out a new fruit or vegetable, like each week.

[00:03:33] Okay. That sounds good. Um, so back to, uh, cooking in the kitchen .Um, so yeah, if they're old enough, they could pick a recipe that they would like, that would be exciting, right? For, for the child. Yeah. You mentioned field trips to the farmer's markets or the farms. And, you know, I know here in the warmer climate and maybe other places, I don't know, I only know about here. There's a lot... there are many berry picking farms.

[00:04:05] That's a great thing too, because, um, you take them with you. And then when the children... I know we did that once and they're more excited. Kids are more excited to prepare things with those strawberries and the blueberries that you picked together in the... at the farm.

[00:04:21] And then usually some of the, some of the farms actually have people who will share about how they grow their crops and certain things they make at the farm with the strawberries, for example. So you might even get some recipes to take home, but that's a great idea. Yeah.

[00:04:38] Another idea was to grow your own garden. And if that's too much, though, if you're not already doing that or visit a friend maybe who has a garden.That's a good idea, but you can always just grow herbs. You know, make a little pot, put some herbs in there because herbs are, they are really nutritious, you know, like cilantro is a detoxifier for metals.

[00:05:09] Wow and delicious. I like cilantro and everything, and I'm doing that myself. I don't have a full blown garden at all, but I bought one of these raised beds and I'm just putting some Rosemary and a couple other herbs and they seem to be a little easier for me. Yeah. But children can definitely get encouraged by growing their own herbs with you.

[00:05:33] Potted gardens are the easiest, right? Yeah. And so this is something that I changed. I, um, normally when I bring my herbs home, I would put them in glass jars with water in the fridge. But, you know, I recently saw someone on YouTube and they just leave theirs out, just like I used to leave my kale out, just put it in water and leave it out.

[00:05:58] And it just looks so pretty. It looks like I have a plant in the kitchen. Right? It adds green color, but I was just thinking if we put those herbs, like on a window sill in the water in the water, it looks pretty. And then it reminds us to eat them because they're out in front of us, you know.

[00:06:16] That's a great idea. And I, I have a sister who lives in a townhome and so she doesn't have a big yard, but she does exactly what you said. She starts so many things in her kitchen and different bowls and it's just from the roots. And I think they call it the butt of vegetables. Uh, from which you can grow a lot of things, you can just Google it. There are people who have a lot of instructions on that, but you're right. And it's an inexpensive way to start your own growing in your own kitchen. And it's beautiful and a good reminder of what you want to eat.

[00:06:52] Okay. Um, yeah, so one last way that we thought was the most practical way is to just be an example, right. Let's allow them to see what we're eating, you know, share our plates with them. Um, and then that just reminds me, like when we're having guests over or, you know, I would cook my own food and cook for them. But, you know, it's like, why am I like, it's like, why am I hiding there my food, you know? I should be sharing my food.

[00:07:30] And the reason was it was just like, I didn't think they would be interested. That that was in the beginning. So in the beginning, even if you're making the transition, go ahead and just be willing to share openly with your new foods, you know, with your new creations, with your new recipes.

[00:07:47] That's a great point. Show your kids. Show our kids, how excited we are about what's on our plate. And especially the small kids. It can be a fun activity. And like you said, also sharing what's actually on your plate. A lot of kids like to eat off mom and dad's plate. So I'm sharing what's on our plate and then making our plates colorful.

[00:08:08] I like to see a lot of color on my plate, myself, like the green and the purple cause you have cabbage, then you have some spinach, different things, even the cauliflower and then some peppers. So that whole rainbow of colors represented on our plates. And we can't forget carrots, um, can be just something that our kids will begin to think is the norm.

[00:08:30] And, um, then they will, when they're older want to have more colorful plates because it's become a habit for them because they saw it when they were young. So I think that's a great idea. So we shouldn't be like, Oh, well, here's mommy's plate over here. And then you guys are eating over there. We can just, uh, be sharing the information at an early age.

[00:08:52] Um, yeah, so yeah, don't limit them to what they, you know, don't allow them to limit themselves, you know, like I only want this, I only want the chicken nuggets and the French fries and that's it, you know, you know? Okay. So if that's where you are at the chicken nuggets and French fries, but put a color on the plate too, and allow them to explore that also.

[00:09:15] I, I think it's important. What you just shared because you hear so many stories like, oh, well my child will only this and they won't eat it. Oh. They won't like that. And I especially hone in when they say they won't like it. That just, just reminds me to say, well, have they tried it? Because oftentimes some will... we'll assume they won't like something, but we don't know that was something with our kids.

[00:09:42] I was like, there might be things they don't prefer, but I want them to try everything and then they can decide that's what they like or don't like. But too often, I think kids are just saying, I don't want that. And then they never try it.

[00:09:58] Yeah, so that reminds us, um, with how to start maybe making the transition then. So I just thought maybe first, yeah, we can start with more fruits. You know, if they eat a limited amount of fruits, like maybe they just like strawberries and bananas. But you know, expand that out because you know, there's more fiber opportunities. There's more antioxidant opportunities. There's more, you know, so just maybe try a new fruit each week also. You know, I know we talked about trying a new vegetable, but maybe trying a new fruit too, because fruits are just as important.

[00:10:35] And usually they're sweeter, so children will, you know, enjoy those more and, and, you know, start with the fruits. It's like, Oh, this new fruit, Oh, this is tasting so good. So then, you know, you slip in, Oh, this new vegetable, you know.

[00:10:49] That's a great idea. Yeah. And, um, also I was thinking that, um, When you are introducing vegetables, introduce it, you know, maybe two ways, because I even have an adult child that prefers vegetables to be raw versus cooked.

[00:11:09] So, you know, with children, people with younger palates or whatever, they it's really all about the texture of the food. They may not like a mushy cooked vegetable. You know what? I may think it's too mushy or something, but they may enjoy that crunch. So that's this apart that, um, that's a good thought Shonda, because now that I think about it, a lot of kids are impacted by texture and, and even, um, have occupational therapy, um, classes they go to, or they have they're working on that, their families so that they can eat better.

[00:11:48] But perhaps we could maybe avoid some of that if we were introducing, not just our vegetables steamed or, or soggy, but we have some raw introduced them and maybe not always introducing the most pungent vegetable first, starting with the squash or, or even the piece first, because I, I made the mistake when I, my kids were still that not even a year or two, but.

[00:12:16] When you first introduced him to sell it feeds one of the first vegetables I introduced my daughter to work was kale. And thankfully she likes kale to this day, but I will say that very first introduction, um, I didn't think it out. Let's just put it that, that was kind of tough. That's a tough one. True.

[00:12:40] So just being a little, just being intentional and playing. Okay. What, what are we introducing this week? And, uh, that's why I liked how you said the fruits. We, we want to introduce this. Maybe don't just stick to the fruit zone. You do want to incorporate some vegetable upfront too, because then that child might acquire more of the sweet.

[00:13:01] Wanting the more sweet taste of the fruit, but, and maybe some of the less, um, Uh, sweet fruits because the banana is probably one of the sweeter ones. They'll make sure we are including some of the, not as sweet because, uh, tomatoes is not a free, it is a fruit, a lot of the vegetables are fruits. I think the ones with the many seeds are fruit, but yeah, tomatoes, I know that they're sweet.

[00:13:26] Uh, you know, if, if the tall has not been eating a lot of sugar, um, tomatoes are sweet and different things, so yeah, that's good. And, you know, And along with, I was thinking with a raw foods with raw foods, you could put a dip on the side for that vegetable such as hummus or whackamole and you know, other different dips and being other being dips, you know, which reminds me, let's not forget about the many varieties of beans.

[00:14:01] Hmm. Let's think about it. Beans are a little small, you know, they're small, um, you know, little bites, you know, and so, you know, we want to make sure that I guess the child's over two or so when they're eating a bean, but, you know, make sure it's Chu is being chewed well, but, um, beans have. Just a nice texture, I think when they're cooked properly and seasoned well, and I think that many children, you know, would like being, so I'm not just talking about baked beans with, you know, Uh, that's, that's normally the first introduction, but you know, black beans, lentils, chickpeas, you know, just a variety.

[00:14:45] That is, that is an area that we can put a lot of variety on the plate with is a variety of beans. Well, that's a great point. That reminds me about some practical ideas for menu. I mean you ideas and we don't have to go all into it, but for example, you could start your child with a more plant-based breakfast with like, uh, some fruit and some oatmeal, perhaps in a nut milk, if they can not milk, if you feel comfortable with depending on their age, but then for that lunch, you just.

[00:15:18] Brought a beans making when they're older, a pita sandwich or something with hummus, like you said, you could get those chickpeas and that's basically what hummus is. Yeah. So that way, and then, uh, a bean case, a deer, you know, those are really good Pinto beans, that's it. Okay. Um, So, um, I think we talked about one last way.

[00:15:50] It's not really introducing, but it does allow their pallet to get used to more advanced tastes would be to hide vegetables in some foods. I, you know what I don't like, it's not really about hiding. It's still about the texture. For children. So they may not want to chew the zucchini and the spaghetti sauce or something.

[00:16:16] But I know that at times, even now, when I, when I go ahead and I make a spaghetti sauce, but I pure Ray, all those ingredients together. The flavor is just up to now. Yes, it's so good. I'm so glad you brought that up. That's a great idea. Even for adults, some adults, they don't even know what all in that spaghetti sauce, but it's delicious and yeah, it adds different flavor levels.

[00:16:45] So. Yeah, I think so. That's a good way to just go ahead and make that sauce and pure Ray, all the vegetables in there. So that's one way. And when we're talking about pureeing, you know, my favorite is a smoothie. Okay. Yeah, that's right. I like them too. Yeah. Yeah, because you can mix the sweetness of the fruits plus the greens.

[00:17:07] I I'm all for adding greens to the diet. Cause they're the best detoxer (detoxifier) and energizing food there is. And so just add something green and you can start with spinach because spinach is... you know, and maybe, you know, for... if, if they're, if they don't want green drinks, I'm just thinking, um, on what's that day? Um, what's that day in March, that Irish day what's the Patrick. Okay. So make it fun. Like, I think, I mean, make a green smoothie for St. Patrick's day, you know. (I like the creativity.) And you know what else? Yeah. Let's see. Um, so like a scrambled tofu. Hmm. You could add some pureed green juice or something in there and make it, and you know, like, like a version of green eggs and like... (Oh, green eggs and ham.)

[00:18:04] Yeah. But it would be like bacon or another tempeh tofu bacon or something like that. So there's just, you know, just get creative and fun and, you know, you can make, uh, images on your plates with, you know, carrots and peas and things like that. Or like you say, make the rainbow on the, you know, so they're just really fun ways to do that.

[00:18:28] Super fun. And now that you mentioned it, especially spinach, because often you can't even taste the spinach in a smoothie or, or, and I think we used to make muffins with, uh, Spinach or other great (vegetables). Other vegetables, zucchini muffins. Yeah. Zucchini muffins are really good. Yeah. And, um, you could, instead of putting so much sugar in there, you could use raisins instead. And Apple sauce to make it moist. Apple sauce... banana zucchini muffins.

[00:18:59] Yeah. We got to find a recipe and post that with this show. I'm getting hungry. So yeah, that was, um, If there's not anything else that was just one reference you found that, uh, you wanted to share and I'll make sure that the link is with the show notes. Is there anything you wanted to say about that?

[00:19:19] Yes. There was an excellent resource I found online. Plant plate.com. And not only did they talk about how to introduce your children to a more plant-based diet, but they actually had some recipes and they, within their, uh, article, they referenced some other great resources. One I think you're very familiar with.

[00:19:42] PCRM that's yeah. The physicians committee for responsible medicine, right. Yeah. I do frequent their website. Oh, very often. We'll put the link below.

[00:19:55] Okay. That's great. Well, I hope everyone's encouraged to try some ideas to encourage your kids or, or any young person that you're influencing to try more plants and fruits and vegetables basically.

[00:20:12] And, um, and make it fun. Like Shonda, you had some great ideas about how to be creative and make it fun. So I hope people are encouraged to do so.

[00:20:20] Yeah. And, um, we can even share this with our adult friends. And family.

[00:20:27] Yes. True. And that resource that we mentioned earlier had some great recipes for the whole family.

[00:20:33] And that's a very good point. Everything we've talked about can apply to everyone, including us as adults.

[00:20:40] Yeah, for sure. For sure. A great thing.

powered by

Flavorful Greens for Any Dish

Greens on Grains

Ingredients:

  • My favorite greens – baby spinach, baby kale, and baby chard.  – I often buy Earthbound Organic Power Greens
  • No-salt seasoning (full of flavor without added salt)
  • Sea salt – optional (add a bit if needed, but you control the amount this way)
  • Bragg’s liquid aminos – It’s a soy sauce alternative, and it adds this great umami flavor to your dishes.

Directions:

  1. Start with 1/4 cup of water instead of oil and add to the pan. These greens will wilt easily.
  2. Add the greens to the pan along with the dehydrated vegetable mix and seasonings
  3. Continue stirring until nicely wilted and most of the water has evaporated.
  4. And as a finishing touch, I like to add Bragg’s liquid aminos.

Now pile on those greens inside of your vegetable bowls and on top of grains. Yum, yummy!

Podcast Episode 32 – One Sure Way to Upgrade Your Health

Cooking at home

Ready to upgrade your health? There is one sure and simple way of doing so and Patryce and Shonda discuss this simple idea and give you some practical ways of how to implement this into your lifestyle and why you want to do so. Let’s go back to the basics of eating and preparing food.

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:

This podcast is available in a video format at https://youtu.be/5DlAXHgI3gw

The transcript will be available soon.

[00:00:00] Ready to upgrade your health. There's one sure and simple way of doing so. And today, Patryce and I discuss this simple idea and give you some practical ways of how to implement this into your lifestyle and why you want to do so. Let's go back to the basics of eating and preparing food.
[00:00:31] 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.
[00:00:57] 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.
[00:01:15] Hi, Patryce and welcome everyone to today's podcast.
[00:01:20] We're at episode 32. Wow. Hi, Shonda 32. Wow. That's a lot. That's great. Yeah. So you found this article that you thought was very interesting and I find it interesting too. So go ahead and, uh, introduce that for us. Yes. I was just looking at my local neighborhood paper and it's an article under it's called the experts that happens to be from Dr. Rosin and Dr. Oz and it's entitled cooking at home can upgrade your health. I thought, wow, what a, what a catchy title. And I just wanted to read more about what they were talking about. So that's the title of this article cooking at home can upgrade your health. Wow. Yeah, that's good. I I'm sure that catches a lot of people's attention too. Right?
[00:02:16] Exactly. And especially the question that prompted this title and the question that they answered from someone who wrote in. The question is I'm sick of cooking all the time. Exclamation point. Why shouldn't I go back to eating out and ordering in more often?
[00:02:38] And you know what my response to that was, it was, it was a little bit of a joke, but it was like, I'm sick of cooking. It's like, okay, sick of cooking or be sick, you know. Diminish your health by eating out all the time. So that was why I was like, choose to be sick of cooking and then it'll just get better. Instead of, you know, allowing the other to happen.
[00:03:02] Yeah. I like your response. I don't know if it's the typical response and, um, they, they approached this question in a diplomatic a kind of humorous and then just very truthful way.
[00:03:18] Well, maybe you can do this, but one thing you might want to keep in mind is that, uh, Americans at least four to five of our weekly meals are already from drive-throughs, diners and pizza joints and chain restaurants. So we're already eating out at an average of $15 a meal, and that is a cost of four times more than making your own healthy home cooked meal.
[00:03:48] So the first response has to do with your pocketbook. Right! Yeah, I know. That's why we, we put a limit on going out to eat and it used to be once a month and now we don't even do that. So, wow you guys are really good. But yeah, I think people forget that it adds up and so they broke it down for you, how much money you're spending.
[00:04:13] And then again, if you're cooking at home, not only is it healthy, but you're really going to save and that's really going to impact your budget in a good way. Yeah, I think so. I think so. I'm all about budgeting. Exactly. Exactly.
[00:04:31] And if the, budget's not as much of a concern for you and your family. They went on to continue with saying there was a 15 year study that found people who regularly ate two or more commercially prepared meals a day were 67% more likely to die from cancer and 18% more likely to die from cardiovascular disease than people who rarely eat out or eat prepared meals. Wow! That's a big number. Very very. 67%. Uh, and wow. I was just blown away by that.
[00:05:15] Um, and I think people don't really think about it in that way, because it may not be instantaneous. You know, the first year or two, you might be eating out constantly and you're not suffering from cancer or cancer-like diseases, but it's a progression. Oh, What were you saying? Yeah, I was just going to say, remember how last night when we were listening. I don't know were you there on Dr. Baxter? I was listening in and he was talking about this patient of his said I've been eating this way for so long and then all of a sudden snap and that's what happens all of a sudden it's like snap. You know, and the health it just, it just goes. Unless you know how to turn it around and healthy eating, better, eating more, you know, um, targeted eating can turn it around quickly too.
[00:06:06] So. Yeah, let's get back to making those home cooked meals and preparing food at home, you know, not necessarily cooked. It could be salads, you know, and things like that. So, um, yeah. What else, what else did it talk about? 'CauseI have pieces, I have bits and pieces of it here in front of me, and I thought it had given, um, statistics on how often people eat out, but I actually don't see that now when I look here, 'cause I was amazed. Maybe there was some...Oh no, we spoke about that, that typically people are eating four to five of their weekly meals out.
[00:06:50] Yeah. That was it. And that was like, wow. That was like amazing to me. I just, I couldn't believe that. Yeah, that was before the money hit. Yeah. Yeah. Okay. Yeah. Four to five weekly meals. All right. Yeah. It takes time. Like we've been talking about it takes time. It takes, it takes preparation because time can be spent, you know, if you have small kids, you can bring them in. They can help with cooking and that's time spent together. So it can be a pleasant time. You know, I'm all about cooking at home.
[00:07:29] Well, I know, I know you're like four to five times a week because your family has developed a habit of only going once a month, if not even that now. So it's a habit to not go out. You know, the reason for going out was so we could come together and sit down and eat together because that's not a normal thing that happened here. Everyone was always so busy. So that was to go sit together and not be distracted and being able to talk. But then as you know, now they're pretty much grown adults, so we just don't do that anymore.
[00:08:08] Okay. Wow. Yeah. Wow. Well, I was just like yourself blown away by some of this information. And then on the upside, they wanted to say that, you know, as a result of the pandemic, there have been a lot of families that are cooking more at home and eating meals that are prepared at home versus just always, always eating out.
[00:08:33] So that was, um, an upside to the pandemic. And one report found that 11% of people are eating breakfast at home every day or more frequently because a lot of people skip breakfast, but due to the pandemic, people have slowed down and are now incorporating a new habit of eating... starting the day with some good fuel.
[00:08:56] If you're preparing it at home, it's hopefully better food. That's being prepared than what you buy on the go or just a coffee cup, a cup of coffee, so that there's some bright sides to the pandemic. And then also some benefits too. Um, Uh, learning to, uh, learning a new habit of eating at home or preparing more meals at home. So that was good.
[00:09:20] So they give us some suggestions on how to cook at home and how to continue to cook at home. Right?
[00:09:28] They sure did. Um, one was to cook once and eat three times. And I think this is something you've done over the years and I, is it called batch cooking? Uh. I suppose, so I do more like... I'll just cook a big pot of grains so that I can have 'em over and over, you know, maybe even two different grains, you know, and have them over and over again, or, you know, cause I, I like, I see that it talks about soups.
[00:09:59] I'm gonna pick on the soups, the stews. And even, um, pasta sauces and things like that. Because like in a soup, you know, it's just like... take all your ingredients and throw it into the instant pot for me, you know? And then you come out with a soup or stew. But then I, I really focus on bowls now. Where I just, I just create a few different, uh, what many people would call side dishes, but put them all together in a... with a bowl and a salad dressing.
[00:10:33] It's a great idea and a good reminder that people can go to the real food and drinks website and find the video, or on YouTube, wherever you want, uh, to find that what is the title of it?
[00:10:46] Well, the last one was, um, vegetable bowls I think. I'll definitely put a link there. Is that the one you were thinking of? I think that one, I think you had two, but uh, whatever videos you had about the bowls were excellent. I love how, like you can have your chickpeas and then you have your vegetables and then you have your grains and, and maybe another vegetable and you have enough prepared so that throughout the week you can mix it up and put together different combinations of these grains and vegetables to make up bowls.
[00:11:24] Or I love to add in my green salads, the grains or beans, I even have done that. To make a full meal out of a salad. Yes, not just a side salad, but the salad is the main meal. Yeah. Yeah. Those are really easy, yeah. Okay.
[00:11:42] Did you mention casseroles? It don't make many casseroles, but...Okay, well, that's something I'm experimenting with and I just made a huge or a pretty big uh, cauliflower one. And I've noticed... because my husband, he eats meat and I don't. And so I made this tray of it, but half of it had the ground lamb on the bottom. The other half did not, and it was just cauliflower with green peppers, yellow peppers, red peppers, onions, some herbs ,spices, and then a can of diced tomatoes. Or you can just use your... cut up your own tomatoes. All that sauteed together. And you put in the oven for about 20 some minutes and, um, you can opt to put some vegan cheese or, or put something on top, some parsley. But it was yummy.
[00:12:31] Yeah. It's just all about being creative, you know? Um, I heard just yesterday about eating pasta. Now we do want to eat whole grain pasta. It's really not, uh, that different it's just nuttier, tastier. You know, it has some more bite to it, but it's really good. So start slow. You can start, um, half and half, half whole wheat and half of, you know, what you used to do and just kind of gradually build up.
[00:13:00] But in that pasta sauce, you know, you can buy a store bought pasta sauce, but add some zucchini, some extra onions and bell peppers and you know, different vegetables or greens or spinach to that pasta sauce and make a really nice meal.
[00:13:18] Delicious. I'm hungry now. Sounds delicious. Yeah. And one other example they... Well, another thing they suggested is make it fun by learning about new recipes, because there are so many videos now available. So even with your family members, you can say, Hey, let's watch this video, this new recipe, uh, and then cook it together.
[00:13:42] Yeah. Okay. Yeah. Sounds good. So I know we've given our own tips so far, but what about just a, a final tip or word of encouragement to everyone listening?
[00:13:54] Yes. I, I, we need to all be encouraged that we can start small by just doing something differently.
[00:14:03] Maybe if we're eating out several times a week, decide, okay, this is the one day of the week we're going to eat out and, and make it a challenge. Let's see, can I be creative or how can I intentionally prepare to make my meals for the rest of the days of the week? And then look forward to that one day of the week, then that I will eat out.
[00:14:26] Right? Yeah. And then that day that you do decide to cook something, make something that, uh, for more than one day. You know, so, you know, you may not have it the very next day, but maybe you can have it the day after that, you know. And you know what is always good. I think sometimes, you know, I like to warm my food up in the toaster oven, not in a microwave, there's just a whole different taste or experience from having warmed food in, in a, in a warm oven. Uh, it's just very different than microwave. So if you've been microwaving over and over, give it that little extra time and put that in a dish in an oven or a little toaster oven and warm it up and try it that way. Try your leftovers in a different way and add a new little sauce or a new side to it.
[00:15:19] That's a great idea to add spices to your already prepared leftovers. And I love how you bought that you don't always have to go to the microwave because I don't like the microwave either, because to me, it, it messes with the texture of my food and it takes away from how delightful it is. So I'm like you, I'm not only will use my big old oven, but I'll also use the stove top whenever I can and warm it up. But you're right. Even my children who are young adults, I have noticed sometimes they're like, Oh yeah, can you warm it up on the stove for me? 'Cause they don't want to use the microwave.
[00:15:56] Yeah, great thing. There's a difference. So hopefully someone will hear this and say, yeah, maybe that's why I don't like leftovers, you know? That's true. Might be why they don't.
[00:16:09] Yeah. Thanks for finding this article. It's really good. I'll I'll link, you know, the more notes below. And, um, happy cooking at home everyone. Yes. Enjoy cooking at home and invite your family to join you or friends even. Yeah. Okay. We'll see you next time. Bye.
[00:16:32] 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.
[00:16:59] Until next time. Let's just be real.

powered by

Chickpea Salad/Bowl with Tahini Dressing

chickpea bowl

This is the chickpea salad that I’ve had a few times this week. Sometimes with rice and sometimes just the chickpeas, salad greens, and dressing. I also made it a warm bowl by using chickpeas, veggie balls (IKEA), basmati rice, and collard greens. (I’ll have to add a photo of the bowl with collard greens later this week.)

So you can make it a cold salad or a warm bowl is what I’m hinting at.

Ingredients:
Chickpeas (cooked/seasoned)
Veggie Balls (Or even more chickpea falafel balls.)
Greens (Cold for a salad or cooked for a bowl.)
Rice

Optional add-ins: olives or dried beets (as shown in the photo)

Directions:
1. Place all ingredients in a bowl and serve with this Savory Tahini Dressing.

Savory Tahini Salad Dressing (Oil-Free)

tahini dressing

Hi, ya’ll. I’ve been using this savory tahini salad dressing over my meal bowls this week. And this week, I’ve been eating a lot of my favorite beans – chickpeas. And chickpeas just remind me of tahini because I used to get falafel wraps from this small Greek restaurant that served them with tahini dressing.

Now, this tahini dressing has some sweetness along with hints of savory flavors and there is no yogurt added. Most traditional tahini dressings are yogurt-based, so feel free to add plain plant-based yogurt to this recipe as well. Also, there are no added oils. The tahini dressing has enough of its own oil. (This is also why there is no need to add oil to hummus when using tahini. See my hummus recipe in this post.)

I usually make this in a small mason jar so that I can shake it up easily and pour it onto my salads/bowls.

Ingredients:
1/4 cup tahini
1/2 cup plant-based milk, plain
1/2 TBS liquid sweetener (Maple Syrup, Honey?)
1/2 tsp Liquid Aminos (or Soy Sauce)
1/2 to 1 tsp Sriracha sauce (or hot sauce) – if you like it a bit spicy and of course you can add more
1/4 tsp turmeric
1/4 tsp garlic granules
1/4 tsp cumin
juice from squeezing 1/4 of a lemon wedge

Directions:
1. Add all ingredients to a small jar (such as a mason jar) and shake.

Here is a link to the chickpea salad I’ve been enjoying this week.

Podcast Episode 31 – Healthy Lifestyle Goals

Basic Veggies

Perhaps the goal of living a healthy lifestyle has fallen to the wayside. But today you can take simple actions to make improvements for your health and wellness and create a healthier lifestyle that will benefit you. No matter what your age or your current health condition there are actions that can be made to improve your health. Yes, you can take control and create a healthier lifestyle.

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:

Plant-based recipes that you may enjoy:

[00:00:00] Hey, Patryce, here we are again. And we're back to talk about what are we talking about healthy living with your lifestyle goals. And I'm excited about this because on the website, there's actually an article and I think you were going to start, you can share that article about, yeah. Okay. Sure. I'll I'll share that article.
[00:00:21] I'll read it verbatim here. Okay. So perhaps the goal of living a healthy lifestyle has fallen to the wayside, but you can take actions to make improvements for your health and wellness and create a healthier lifestyle that will benefit you no matter what, your age or your current health condition.
[00:00:43] Are there actions that you can take to improve your health? Yes. You can take control and create a healthier lifestyle. So that was the beginning of the blog. And we want to discuss that today. Yes. Yes. So, anyone who didn't catch all that, you can go to the website and see it, this, this, uh, what we just talked about.
[00:01:06] Yeah. I'll definitely put a link in the show notes. Okay, great. Yeah. Okay. So I know that you had created an outline for us and let's just go to that outline and see where it takes us today. Yeah. I think we were just starting off with, you know, we can all agree. I think that we want it be healthy, but what are we actually doing to meet that goal?
[00:01:31] Yeah. Have we set any goals? Because I know. Previous podcasts. We did talk about setting goals and picking something out. So maybe by now, you've picked something out, right? Maybe, hopefully, or if not, today's the day. Yes. Today is today. And I thought that blog was very encouraging. That no matter what age, no matter what your circumstance in life today can be the first day of.
[00:01:57] Making goals. Yeah. And we, another way to maybe help people to make goals that they haven't already or tweak their goals might be by asking yourself some questions. Yeah. So I think we had a couple of questions that might help us. And one is, uh, taking the time to ask what pod positive changes, if any. Okay.
[00:02:24] So. Let's name a few that they could be, you know, on the, on that, in that, uh, blog there, um, specific areas that we could look at, you know, we could look at, you know, how are we, are we getting the rest that we need? And make a positive change there, and there are different there's breasts, there's food, there's water exercise, uh, you know, just spinning fresh time, fresh air outdoors.
[00:02:51] And, you know, I know we're going to talk about this a little bit more, but our mind, what are, what is our mind telling us the reminder and exercise? So those are like some areas that we can decide, just take one area and make a positive change. And. Right. Exactly. Yeah. That's so encouraging a starting point.
[00:03:14] And then with that in mind, what, you know, identifying what are some of the resources we're presently going to? So we say we want to make some changes and this is. Hopefully positive changes towards a healthier lifestyle. So what take inventory of the resources you're going to, are you going to people who are doing what you want to do or what you're trying not to do?
[00:03:37] Are you going to Instagram, Facebook, social media, that's lifting and encouraging, or a downer. So just identifying what are my resources? Are they good resources for what I'm trying to accomplish? Are they resources I need to reevaluate to better meet my goals, right? Yeah. Yeah. That's a good way to start you.
[00:03:59] Th the next thing is you, you already mentioned it somewhat, uh, and that has to do with our mind thinking about being intentional about what we set our mind on. And, uh, we all have self-talk. You may not knowledge it, but we really do. And what I mean by self-talk is do we say positive affirming things about ourselves and our behavior or is it constantly negative?
[00:04:23] And we can start by making sure we're intentional about our self-talk. Yeah, we need to, we need to take inventory of whatever self-talk is for sure. I know, you know, there are online groups that can help you be more encouraged and positive. That's a good point. And then affirmation, there are several websites for affirmations or make your own.
[00:04:47] And certainly, uh, for those who are. You are Christ followers or believers of the Bible, go to Bible and scriptures, pick some of your favorite ones out and use those affirmations. But just looking at your self-talk I know all ages from kids to adults, it's a great idea to take inventory of our self-talk because, uh, we may not realize how negative it is and how we can change it to be more positive.
[00:05:13] Yeah. Yeah, definitely. Self-talk. Self-talk that is so important because I know that I used to do some real negative talking to myself before, and I'm telling you, yeah, changing those things really changes your attitude and you feel it in your health. You know, that's true. That's true. There are more studies and actually my son, he's very interested in working with a professor who's doing, uh, research in the laboratory about stress and how to fix our health and from a psychological, yeah, that's what I was going to talk about because stress, I mean, we, the negative talk that we're hearing in our, that stress on us.
[00:05:58] So, and we all know that stress does lead to negative health effects. Yeah, it does not do the body good. Do anything negative, right? I mean, you know, on purpose. No. Right. I agree if it's a current habit. Yeah. We know we need to change it. So we make a list of that and we work on it a little bit at a time.
[00:06:19] You know, but I think it is important to start with the talk because in our minds and how we talk to ourselves, because that's just the beginning that's what's going to help us get motivated, right? Yes. Yes. And for example, I know some people work well with examples. So many times if people do something, they might say I'm so stupid.
[00:06:40] Even if they don't say it out loud there, they, you know, look at your, just look at what you're saying, because if you're saying things like, Oh, I'm so stupid, or I can't think of any other examples right now, but that could easily be a change to, wow, that's a mistake, but you know, what, what can I learn about from this.
[00:06:59] Yeah. Can I turn this over? Unless you're just saying that and you're laughing at yourself. I mean, that's okay if you're enjoying the change or the, you know, how could I have done that? That's so stupid. Oh, well, I'm going to do better. You know, know? Well, that's different. Yeah. That's a good point because you're saying that was so stupid versus saying I am.
[00:07:18] Yeah. Because so often people say I am stupid. Now maybe what I did was stupid, but let's not practice saying I'm stupid. That's just one example. Yeah, no, that's good.
[00:07:32] guess the last thing to consider was to take time to actually do this reflection, to take inventory because we keep saying we want to be healthier and we want to set some good goals or adjust our goals, one of the two. But are we actually being intentional to set aside time to reflect. And I I've been better at that at sometimes and not so good. I know. Um, it's important to be intentional.
[00:08:01] Yeah. Yeah. Very, so. Very much so. And we can take time I think, you know, while we are really trying to make this change, take that in the morning, think about it. Being intentional, you know, uh, reflect on it or more planning in the morning. And then I guess at the end of the day, you can reflect on it and you can write it down and leave it and forget it. And say, okay, well, I'm going to improve that by just a little bit of percent tomorrow. And tomorrow's a new day. And.
[00:08:31] Wow, that's encouraging. And I'm glad you said something you just said reminded me writing goals down.
[00:08:39] I haven't made a practice always doing that, but I know that was kind of drilled in me. And as a high schooler and college person, I did it more and I actually think it is better if we write down our goals, instead of just saying I want to just reflect. If we write it down, I think that's just yet another way to ensure we're going to meet the goals.
[00:08:59] Yeah, but don't overdo it. Just, you know, one at a time or one or two and take it from there. Yeah. We don't want you to stress out about it. Yeah. Oh yeah.
[00:09:11] Yeah. So since, so, yeah, since we're talking about healthy lifestyle goals... so we've talked so much about food. And that is the biggest, that is a big thing. But we do want you to go to the post and read about all the other links and things about doing, um, making healthy lifestyle goals. Because there's many areas to choose from. So pick an area. But I guess don't. Just pick always one for food, because it's so important, you know, it, it, it gives you energy. It gives you life, especially when we're eating real food. So we do want to focus on real food. Not that it's like the important thing. And if you just do that and leave all the other stuff off, you're going to be well, no, we need it all. But we did come up with a few things about, um, in the, within the food category that we like to share, right?
[00:10:07] Yes. Reiterate them. You may have heard them before, but it bears repeating. Yeah. Yeah, it does. Um, So what was the first one? Uh, like if we regularly eat out. Yes. Setting goals to not eat out as much and just, yeah, just starting at, not eating out as much and looking at how you can maybe bring your lunch if you're going to work, or even when you're at home being mindful of how you're preparing your food.
[00:10:37] Yeah. So we want to incorporate more vegetables and fruits and nuts and seeds and grains. And the last time I've left off, legumes beans are so important. Yeah. So those, you know, important plant-based foods. We want to just eat them at every meal just about, you know, good stuff. Yeah. That could be one goal. I'm going to eat more plants at every meal.
[00:11:06] That's a good point because I've been trying to do the G bombs, if not every day, like five days out of the week, have all those throughout my day. Just try to the hit them. Yeah. Everything that's listed in the G bomb list. Yes, yes. Yeah. I'll put the link to that too in the show notes.
[00:11:26] What do we eat if we're eating at home more and even when you occasionally eat out, staying away from the standard American diet. If yeah, as much as possible. Yeah. So that was the one that maybe I, you know, focus on the real foods, focus on the plant foods, but I think there was another one. On the list was about how, what we're drinking. Oh, yeah, that's a good point. Yeah. Be intentional to get in our fluids. Starting with water. So I know people like to think lemonade, tea, some of these other things. Oh, well, I'm getting my water in. That's not the same as just the water. Now, like you've reminded us, we can add the lemon or something to maybe enhance the water other than sugar.
[00:12:12] Right .Yeah. Yeah. Lemon without added sugar. Yeah. Even drinking a tea. Or, you know, like a, a green tea or... Okay, great. I was talking mainly about the iced tea, which is very popular in Texas. Yeah. That, uh, sweet tea. Yeah. We don't want any sugar? We can eat green tea without sugar, or you can put a little drop of Stevia in there, or, you know, a little honey or whatever, but it's still like, it's a nourishing food, you know, green tea is still nourishing for us, you know.
[00:12:49] Good reminder. It provides a good, you know, good antioxidants and things. We have that... remember we talked about teas and water, so we'll definitely put a link about that one too.
[00:13:00] Yeah. And, um, so the last thing that you put on the list was about, um, oils. You know oils and how it can just build up and add added fats that mean added calories first of all. You know, things that if we're trying to lose weight, then that's one way to cut extra calories out is to get rid of those oils in our diet. And for our cholesterol levels and so many other things, and I've really have to thank you for just reminding me that, uh, I don't always have to put the oil in my pan.
[00:13:37] Of course you might have to just put enough to make it not stick, but that whole using water, just using the water and it quickly wilts or steams your vegetables. I'm just like, this is just as good. And then I can put my herbs and spices to give it the flavor, yeah.
[00:13:54] Oh yeah. Stir, steaming. That's what I call it. I'm not really sure. So like, instead of stir frying I'm stir steaming, I like that let's coin that stir steaming everybody. The way to go.
[00:14:07] Yeah. Okay, so oh, you know, yeah, making your own sauces and things at home. And so we have links to those two on the website. Um, we do.
[00:14:18] So these are just some reminders. We're just here to remind you again that, um, you know, it's, it's simple and it can be overwhelming, but it can be very simple to do, right? Simple by writing a goal, meeting that goal, allowing that goal to become part of your lifestyle. And habits. Habits. Yeah. Becomes a lifestyle and then you move on to the next item.
[00:14:48] That's great. Great encouragement and make sure you're plugged into communities like this one are other communities where you can find support in this new journey of yours. Yeah. And we do have a real food and drinks Facebook group. It's not that active at the moment, but I mean, it can be if y'all are willing, Come join the Facebook, our Facebook group.
[00:15:13] Yeah. So those are just some thoughts that we had to bring you today, and we hope it's helpful to you. If you have any questions or things that, you know, things you just can't figure out, send us an email or a voicemail at speak pipe. And there's a link in the show notes to that too.
[00:15:33] Great until next time everyone eat more real food and drink.
[00:15:39] Real food and drinks. That's the key.
[00:15:44] Bye. Bye.

powered by