Podcast Episode 43 – Top 5 Toxins – Food (Part 1 of 5)

Toxic Food

Today we are taking our first deep dive into the top five sources of toxins that can be making us sick. Unfortunately, food is at the top of the list. The very substance that should be keeping us alive and healthy can be the very substance that is making us sick.

Here is the list of the top 5 toxins:

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.


The Article that prompted this discussion

Links to the podcasts/articles about stress:

Podcast Episode 1 – Covid-19 and Stress
Podcast Episode 25 – Got Stress? Let’s Get Rid of It!
Podcast Episode 26 – Praying for a Peaceful Lifestyle
De-stress, Dealing with Stress (Covid-19 Pandemic)

The Dirty Dozen and The Clean Fifteen:

The Dirty Dozen
The Clean Fifteen

Glyphosate: Round-up week killer sprayed on grains used in Quaker Oats, Cheerios, etc

Best Foods For Gut Health | Dr. Will Bulsiewicz Live Q&A on The Exam Room (Starting at 24:57, there is a discussion about glyphosate and what it does to gut health.)

Food Additives:
Foods to Avoid for Healing Chronic Illness: natural flavorings, canola oil, processed beet sugar, artificial flavorings/sweeteners, etc
Potassium Sorbate is a preservative that can trigger allergic reactions
The digestive fate of dietary carrageenan

Also available on YouTube:


[00:00:00] Hi Patryce. Hi Shonda. How are you? Good. How are you doing? Well, thank you. I'm excited about our topic. Yeah, we have a lot to talk about, right. And. We're definitely going to break this up, but, I guess I'll go ahead and just talk about, what we're, we're headed, , today, or today and in the next few podcasts.
[00:00:22] So, we're gonna try our best to take a deep dive into the top five sources of toxins that can be making us sick, you know? It started with a website. It was whatsadetox.com. I'll put that in the show notes. And so let's see, why should you detox? It's a great question. Our bodies have the ability to eliminate toxins and unwanted matter naturally various organs, such as the liver and the kidneys aid in this toxin removal.
[00:01:04] But these organs become overwhelmed over time. So we want to do something about not overwhelming our organs over time. Right. Honestly, I was just glad you brought this up because I see detoxing everywhere.
[00:01:23] Yeah, it's been, a subject for a long time and, you know, I think, I think there's, a right way. Well, let me say there's a, there are drastic ways of doing detox and then there are more simple ways of detoxing and we're just talking about helping your body to do what its normal function is to do, which is to detox. And so if we've overwhelmed though, those organs, that detox, then we may need a little help. You know, we may need to try to avoid toxins so that those organs can work better. You know yeah. Let's concentrate on a specific time of removing toxins and avoiding toxins so that we can heal better during that time.
[00:02:15] And that's why I thought it was so great that we're going to just talk about what are some of the main top toxins, right? Yeah. Okay. So the last point that this website makes is the accumulation of excess toxins caused by poor lifestyle choices and environmental factors. So we're going to be talking about all of those.
[00:02:35] You want to, um, introduce those five sources that we're going to be talking about today and few. Okay. Let me see if I can remember them. If not, I'll look at my notes, but, uh, I think the first was food and then water. And then environment.
[00:02:52] And then the fourth one was uh, the personal care and beauty products. Now that I think about how could I forget? And then last but not least at all would be our mind, our thought life, for sure. Yes. I kind of want to jump into that right away, but you know, we can put a link. We've talked about that a little bit in some segments. So I'll put a link there, but we will talk about that in detail, in an upcoming podcast, you know, uh, and in a couple of weeks, so stay tuned for that.
[00:03:28 ]We just wanted to discuss ways to minimize our exposure to toxins. Right. And so today let's talk about food toxins. Okay. And there's so much there. you're welcome to start. Wow. Well, you said it well, there's a lot, there's a lot there and there's just so many directions.
[00:03:50] You can go with that, but just from the simplest standpoint, the more we get away from food in its natural state, the more toxin it could be. And what I mean by that is if we're eating food in containers and preserved food with long shelf lives, we have toxins to contend with. And then another toxin that you pointed out is before it even gets to the store, it was grown out in a field.
[00:04:27] And we'll talk probably at more length about the environment. Perhaps, well, we know use of different chemicals being used on crops, so that's another toxin. Um, so there's just different, different angles from which toxicity can be discussed regarding food. Where did you want to start?
[00:04:49] Yeah. Um, well, I want to reference, uh, EWG, the environmental working groups website, because they have a lot of helpful articles there. They have a lot of helpful databases that you can look up products to see what type of toxins are there and what levels of the toxins are there.
[00:05:11] You know? So I really like that. And I've known for a while, but I think you are the first person that pointed that out for me was the dirty dozen, yeah. The dirty dozen, I believe that originated from EWG and I believe it's still on their website and it's the dirty-dozen of fruits and vegetables that have the highest amount of pesticides.
[00:05:35] Yeah, I think they have the clean 15. These have the least amount of pesticides on them... I haven't seen that, but I'm glad to hear about that list too. Yeah, I'll definitely find that in post that below in the show notes.
[00:05:53] So I guess number one is we want to avoid pesticides, right. And another good way when we're looking at that list, a little better way to avoid pesticides would be to choose organic when possible, because there aren't supposed to be pesticides sprayed on organic foods. But there is something that we do have to be aware of when we're going to talk about later the environment, but certain crops are sprayed with pesticides. But hey right across the road, we can have an organic farm.
[00:06:34] That's going to get that same, you know, pesticide residue on it. So, this is just a fact of life, but, uh, it's going to have less pesticides if we choose organic, you know, this is just all possibility. And I don't know to what depth EWG has listed, these pesticides, the contamination amounts. They've done studies. And there is one one, one particular, one that I really want to talk about though.
[00:07:07] And yeah, the chemical that's sprayed very often is glyphosate. Okay. So we spell that G L Y P H O S a T E. And it is something that I learned about a really long time ago. They have many articles dating back as far as 2013, probably even before then. But I found a new article and, um, they're trying to make the public aware, but these are in our children's foods such as cereals Cheerios.
[00:07:46] Is a brand that has a lot of this glyphosate in it. And so does Quaker oats. So I will definitely link that below, but that is really something that we need to think about and what it is is it's the Roundup weed killer. Oh, okay. I've heard of Roundup. You've heard of Roundup. It was specially manufactured for GMO crops and it's soy and wheat and corn, and I don't know, I'm going to have to look up the specifics, but one thing to note about soy is all the soy tofu that's on the shelves. They are non-GMO. But the crops that's being sprayed is that's the soybean for the soybean oil.
[00:08:41] So that's just something to consider. So we really want to avoid soybean oil in our food. So that's an ingredient that would be on the back. Now, glyphosate would not be on the ingredient list, but, um, soybean oil is one.
[00:08:57] What are some other things that you think about avoiding when ... if you are looking at packaged foods? Do you have any specifics? One that comes to mind now that you've I mentioned it and I've seen it more in drinks, especially when the kids did track the Gatorade, the Powerades, and even the track coach used to say, "Hey kids, if you're going to use Gatorade instead of water, water, or coconut water, which is really good, um, please avoid the red Gatorades."
[00:09:26] He would always say, drink the clearest in color that you could, if you're going to drink Gatorade. Because I mean, on the labels that says like FD, different numbers for colors. that's what I've noticed a lot in some of the drinks, but I'm sure in some of the food, there are colors or dyes as well.
[00:09:46] And those are not good either. Yeah, so when we're, when we see colors, F D and C number, whatever there's, yellow, there's blue there's red take note that preservatives are probably included in that food too. I've just noticed that when one's in there they just throw everything in there and, you know, they do that to extend shelf life of those foods. Wow. Okay. Yeah. The colors. And now that you mentioned it, the other thing I've seen is natural flavoring.
[00:10:20] And I always just thought, oh, well, it's natural. But I read somewhere, and I haven't looked it up, but those are not natural really at all. Um, there are things to avoid. You're so right. Yes. I've definitely seen that.
[00:10:34] And we definitely need to put a link to more information about that. And because I have seen lists of what those natural flavors are actually. Yeah, so, okay. There's just so much there, you know, and one that I know... potassium sorbate, that's a preservative and I'll put a link to that and what what's bad about it.
[00:10:57] And these are just some things that I just remember seeing, hydrogenated oils, Although they're supposed to be a move to get those out, but they're just replacing it with something else, you know, some other preservative because they need the food to last on the shelf.
[00:11:12] Right? True. Yeah. So we want to avoid preservatives. We want to avoid colors. We want to avoid all these, you know, oils like specifically soybean oil and there are a few others, I think, canola oil, unless it's listed as non-GMO. Um, wow. Because you know what?
[00:11:37] Like I'm just going to have to call it out the uncle Ben's rice. You know, those little packets that you can get for microwave, which I don't recommend. I know the microwave anyway. Okay. I won't go there. I try and warm up everything in the oven or stove, but those microwave packages of rice.
[00:11:57] If you look closer, these days you'll see manufactured with genetically modified ingredients"- is on that package. Oh, wow. I did not notice that, but I, I'm not surprised. And now that we're going through some of these things to avoid. I don't know if they're in the same category that we're speaking of, but an overabundance of sugar is not good period.
[00:12:23] And, and I, you know, more and more studies are showing that we probably need to detox from sugar sometimes because we just have too much going on in our products, all kinds of sugar from, yeah and then the artificial sugars, which I've read that those may be even worse than the cane sugar.
[00:12:42] I'm sure they're worse than the cane sugar because they're not natural sugars. So the whole idea of just all the sugars, definitely the ones that are the artificial sweeteners, we probably don't want to do a lot of those. Yeah. The others too. The like the ones you said that in the O-S- E. Those are not natural because they have been refined, you know, they're removed from their natural state. And I do want to say though, a lot of the sugar that listed, unless it says organic, that sugar that's listed on many items are from GMO crops. Oh, well, see, I would not have known that. Oh yeah. They're from GMO crops. Beets. Beets is a GMO crop. Yeah. Unless it's organic. Most sugar on products today are from beets and they're GMO beets. Wow. Well, I knew at trader Joe's, once we went to inquire about the corn chips or different chips that were made from corn, , they sit all of our chips are non-GMO.
[00:13:50] So I wonder if. Hold true for everything at their store. I don't know, but I, I will find out because I had never, I just see beets. I'm not thinking non-GMO beets or not. So, um, anyway, that's good information Shonda.
[00:14:04] We do want to let people know that, you know, we're talking about all these things to avoid, and it could sound like a lot. It can sound overwhelming, but it's just a matter of just educating ourselves and making changes. Making changes that make sense for our family and part of making changes that will be healthier for us is eating a more plant-based whole food diet versus more of a standard American diet. So then if you're doing more of a plant-based whole food diet, you won't have to worry as much about these different toxins, um, because you hopefully know where you're getting your food from.
[00:14:46] But, what would you say to that? Because I know when I was a young mother and I start reading all this stuff and learning more and and having a smaller budget. And at one point I did get a bit overwhelmed, to be honest, um, with a young family.
[00:15:00] The only thing I, I would say is don't become stressed out about this. You know, you pray. We know God provides for us our health and our provisions and, and also resources like EWG. If, you know, there are some fruits and vegetables that have more of the, um, the pesticides, then you can go to the other ones that don't.
[00:15:21] So I love how we're providing the EWG link. And on there, it sounds like not only are they telling you which ones to try to avoid, but they're telling you go to these 15 and those are good to go.
[00:15:34] Yeah, you said it exactly. That's exactly a good thing because we don't want to become overwhelmed because that takes us back to creating toxic stress, you know, in our, with our thinking and things like that. But yeah, we are just bringing this to you so that you can become more aware and you can make some wiser choices, you know?
[00:15:55] Um, Just for better health. And like you said, go for more whole foods and it's easier to avoid all of this if we're eating whole foods, you know, and I like to add that whole foods can be made into some really delicious scrumptious food. You know, if, if, if that's what you need to do, I mean, it takes a little bit more work.
[00:16:19] It does, but if that's what you need. Sugar, you know, dates, use dates, you know, and, and just, there are lots of great recipes that use whole foods to make the same food that you may be used to eating, in the standard American diet. You know, you can make cobblers using dates and oats and apples and peaches, you know, there, there's still ways to do this, but you know, it takes learning a different method.
[00:16:52] I mean, just think about it. Well, you learn to bake that cake, you know, you had to learn, if you're making a cake from scratch, I suppose, you know, you learn the steps to make that. So it's just about learning a different method, you know? Exactly. Exactly. I love that encouragement. And, and now with the internet, Hey, you can Google anything, find a video, find people doing it.
[00:17:15] You can have fun watching someone prepare something a new way, and then you can do that and then put your own spin on it. But, um, so we can be encouraged by these different videos out there and, and the food doesn't have to be boring because we're eating it in its whole form.
[00:17:32] Uh, there's just so many things for, for example, carrots, I just like chewing on a carrot, just like it is, but if that's not enough for you, my sister told me. She and her husband chop up the carrots and they cut up the dates that you just mentioned and sprinkle a little salt and that caramelization in the oven, when you bake it with just a little salt... delicious. Sounds like a dessert.
[00:17:58] Yeah. Yeah. For some, yeah. For some, it could be dessert and it could just be a side or something just new to try, right? Yeah okay. That's all great stuff. They're just some really good reference material out there to help get you started. And remember, just start slowly and, and make a little change here and there, and to not be overwhelmed, but just think about, you know, I made a change. I made a positive change and it's good.
[00:18:30] And I'm gonna benefit from it and, and carry on, right? It's all good stuff. I love the idea that we're sharing resources. And if anyone else has any resources, please share them with us because that's part of building a community and encouraging one another. That like you said it's one day at a time.
[00:18:49] It's one day at a time. Yeah, definitely, one day at a time. Okay. Thanks. Thank you. We'll see you all next time.

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Podcast Episode 42 – Raw Foods vs. Cooked Foods

raw food and cooked foods

Today the conversation is about raw foods vs. cooked foods. We share an article (see below), our experiences, and a few 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.

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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.


Raw Food vs. Cooked Food: A Nutrient Analysis (Article referred to in the podcast)

Please refer to these YouTube Episodes by Dr. Baxter Montgomery concerning ‘Juicing for Raw Food Benefits’:

Main Photo by Brooke Lark on Unsplash

Also available on YouTube:


[00:00:00] Shonda: So I was thinking about raw food and the benefits that it has .
[00:00:04] You know, it was just on my mind to want to express to the community how important raw food and fresh foods are. I'm talking more like salads and, you know, eating fresh fruits and things like that. You know, mostly , I mean, I can't stop talking about juicing. Of course, I do like to juice. That's a raw food option.
[00:00:27] Um, but it was on my mind and then you sent me this article and it's like, oh, okay. So that's what we're talking about today. And it's raw food versus cook food. It also talks about nutrient analysis, but I don't think it goes as deep into nutrient analysis as I thought.
[00:00:45] So we'll just kind of talk about just general raw food versus cooked, and I guess our experiences, and we can talk about what the article talks about.
[00:00:57] Patryce: Excellent. Yeah, it was, it was an interesting article. And when I sent it, the fact that you were thinking about the same subject was awesome. So I haven't eaten mainly raw or a lot of raw but I definitely, even as a kid, I've always gravitated to like the raw carrots and well, like you said, most of our fruits are raw. Apples. How many kids don't like a good apple and especially with almond or peanut butter on it?
[00:01:27] Yeah. This is a very interesting article because it does talk about raw versus the cooked food diet. And, um, I think it starts off by saying that raw versus cooked the answer isn't very clear because there are many different ways of preparing food to start with. Because you can bake it, you can steam it, you can roast it, you can fry it. So. Even if you're cooking it, depending on the way you decided to cook, it can really impact your nutrition.
[00:02:00] And one thing I saw it, I don't know if it was here, but the fact that it didn't seem like boiling your vegetables is the most ideal in most situations.
[00:02:09] Shonda: Yeah, you're right. I think I did read that in this article too. And I know, you know, some people believe that you shouldn't raise the temperature of your foods above a certain point. , But yeah, and just like frying, you know, we're against frying, that's a really high temperature. So, um, you know, some believe that destroys all nutrients in the food when you fry it. So, yeah, but you know, there's a lot of things there there's differences in the way you prepare your food and some nutrients are unlocked by certain cooking methods.
[00:02:42] I know there's a difference between like cooked tomatoes versus not, you know So, you know, it has its benefits. And I think in general, and this is the way I eat. I eat in just a variety. Cooked and raw or fresh foods. And I try to get that all in a same day.
[00:03:03] I try to not eat all cooked foods for an entire single day, you know? And so we can't do that if we are eating fruit, because hopefully we're eating fresh fruit and not just, you know, apple pies and cobblers, somethings like that. So, yeah.
[00:03:23] Patryce: Yeah, I think that's a very good point. You brought up about variety.
[00:03:27] Um, I, I love to do that myself. If you're having some warm food or cooked food. Well, it's good to compliment that with some raw food. And I think most of us do that, um, have some vegetables or the salad. Those are not usually cooked or often the vegetables like carrots may not be and definitely salads are usually not cooked. And it's good to have that kind of variety. And the thing I do want to say is just the reminder that when we're eating raw foods, although they're excellent for us to make sure we thoroughly wash them.
[00:04:02] Shonda: Yeah. Yeah. That is important. Um, especially if we didn't grow them in our own gardens.
[00:04:08] Sure.
[00:04:11] Patryce: Okay. And we can Google different ways to do that because I mean, we can rinse them, but I think baking soda, there, there are different things that you can use just in your pantry to help get a more thorough washing if you want, but definitely rinse them thoroughly. And, um, it's not being finicky. It's just being careful because of diseases. And then let's be honest, the manure, you don't necessarily want to eat that. Yeah.
[00:04:40] Shonda: You don't remember that vegetable has been, so yeah, let's wash our vegetables, even if we're going to cook them, but especially if we're not going to cook them, let's wash them. Yeah. That's a good thing.
[00:04:52] So the, the article will be linked below. You can go and read about all these things: antioxidant differences and vitamin differences. It's a really short, it's like five minutes, really, I think. Um, but. I think it did summarize there's a bottom line here. And like we've talked about before, , it says, and I'm quoting "numerous research studies show that eating more plant sources of foods, vegetables, fruits, grains, nuts, and seeds, and legumes is a key strategy to improve health and decreased risk of cardiovascular disease, obesity, diabetes and cancer".
[00:05:35] Patryce: I'm glad you highlighted that. And, and, and I'm sorry, I couldn't help, but mentioning that, not only does it help her overall health part of that overall health is our oral health.
[00:05:45] And maybe we can talk about it another day, but, um, you know, our teeth, our mouth, our gums, that's a big part of our overall health and a more plant-based diet will be better for that as well.
[00:06:00] Shonda: Right? Yeah. I think we've both seen that in our lives and our visits to the dentist . Yeah, we both get good dental reports. Right. So that is something it is for your overall health. But yeah, just recently we both visited the dentist. So we just want to share that with you.
[00:06:18] So what else do we want to talk about? I know what else we can mention here before we let you guys go. We can talk about how we stir steam, our vegetables instead of using oil. So that removes frying... no longer frying vegetables. But we stir steam them and you can do that on a very low temperature. And it only takes one pan and a little bit of water.
[00:06:46] And a lot of times the lower temperature that you use, the less water you need because vegetables have their own liquids. And, they'll taste sweeter and things like that just as if you bake them. I know there are, there is an option to bake and the lower temperature that you bake the better too.
[00:07:04] It's just all about preserving nutrients in the food. So let's try to go for the lower temperatures, especially when we have more time to cook and it's more relaxing to take it at a slower pace and love your food so it can love you back.
[00:07:22] Patryce: I love that love your food so it can love you back. And to your point about the lower temperatures, it did mention in this article about dehydration.
[00:07:31] And if you have a dehydrator or you can pick one up at the garage store or find one on, on a good, for a good sale, you can do that for your kale chips or your fruits. And, um, if you don't have a dehydrator and not investing right now, like you said, just a low, low temperature in the oven should give you similar results.
[00:07:51] Right? Right. Yeah.
[00:07:53] Um, so yeah, this is just. Pretty short article. And, and like you said, the bottom line is regardless. We're not saying that there's only one way to eat your vegetables. We're just concurring that let's eat our vegetables and eat plenty of them.
[00:08:11] Shonda: Yeah. There's a variety of ways to eat vegetables and yeah.
[00:08:16] To make them more enjoyable or just enjoy a different variety. So that's what I try to do.
[00:08:23] Patryce: I do too. Yeah. And, and also for your, when you have young kids, you know, maybe your kids say, oh, I don't like carrots, but then that's because they've only had them a raw, but then maybe you steam some carrots or even bake them.
[00:08:39] And then the kids are like, oh, I really liked those. So just encouraging the parents that if you've baked your carrots and the kids are like, I don't like it. Don't despair. Try to give them to them in another form. Maybe then you give them to them crunchier by giving them raw carrots. So especially with children and when they're young, let them experience the vegetables in different forms.
[00:09:00] Shonda: Yeah. Yeah. That's good. That's another take on raw versus cooked. Yeah, that's a good one.
[00:09:05] Patryce: Another way to incorporate our raw vegetables would be smoothies. You mentioned juicing, but also smoothies and soups.
[00:09:15] There's some, some cold soups, but, uh, that's another way we can enjoy our raw veggies or just enjoying the vegetables again is through smoothies and, uh, soups.
[00:09:27] Shonda: Like for me, I notice a difference of when I don't eat raw food in a day, you know? , but I noticed a difference in energy levels.
[00:09:36] If I don't, if I skip out of raw, fresh food in a day, my energy level is much lower.
[00:09:45] Patryce: Wow, that's powerful. And I think that's good to share because we don't know who out there is, like lacking energy, big time or fatigue, big time, and they've tried everything else. And so there are people who do juice feasts and, and things like that.
[00:10:00] So maybe for that person, who's like no energy. They've tried everything they may want to try just some staight raw vegetables or some juicing, uh, to see if that does up their energy level. I think that's, that's great. And that's worth mentioning, um, because everyone's body is different and I think you've brought it up before that.
[00:10:21] Uh, you can explain it better than me, but it's live, Right?
[00:10:27] Shonda: It's living. It's still living when it comes out of my fridge. It's still living when I consume it. So it's live food, giving life. And you know, when we juice, we get a compressed amount
[00:10:43] of nutrients. Because we're taking two pound of carrots, which I can't sit here and eat two pounds of carrots but I can drink two pounds of carrots.
[00:10:50] So I know a lot of people are worried about the sugar in there and stuff like that. And that's a whole other thing and I'll just have to refer you to Dr. Montgomery. But, um, I've never had problems with that.
[00:11:01] I've noticed a difference. Some people don't. Some people do. If you're lacking energy, try juicing some vegetables and see how it affects you..
[00:11:11] Patryce: Exactly. Great. I'm glad you brought that up because uh real quick, I had an example where we were traveling somewhere and, and just could not find a lot of fresh fruits and vegetables, raw foods raw vegetables.
[00:11:25] And it was a very big difference in how I felt. After a day of not being able to eat any raw or fresh fruits and vegetables. So I think people might underestimate how nourishing that can be to your body. So again, I would just encourage you if you've tried everything else, try juicing and, or try just some raw foods for a couple days, uh, and see if you feel better.
[00:11:54] Shonda: So I really liked the bottom line of this article because, um, you know, that's the bottom line. Um, we're talking about upping our plant intake, right? And whether you do it raw or cooked, we recommend that you do both.
[00:12:16] Patryce: True. I love that bottom line.

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Podcast Episode 23 – Making Simple Food Choices (Part 3 of 3)

Colorful Salad

Photo by Nadine Primeau on Unsplash (Colorful Salad)

Today we complete the discussion of the 15 helpful hints from the pure food chapter in Stormie Omartian’s book “Greater Health God’s Way”. Today’s hints 11-15. See below for the full list.

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.


Helpful hints and tips: (Items discussed today are in bold text.)

  1. Always ask yourself, “Is this man-made or God-made?” and “How pure can I get this food?”
  2. The fewer items in a meal, the less you are tempted to overeat and the easier it is to digest.
  3. The more natural the food, the more healthful it is, and the harder it is for you to overeat.
  4. The less active your life or work, the less you need to eat.
  5. Space your eating to put five or six hours between each meal. A possible schedule could be: breakfast at 7 am, lunch at 12 pm, and dinner at 6/7 pm.
  6. Eliminate one or two foods from the foods-to-avoid list every week and add from the foods-to-include list.
  7. Don’t eat overcooked or processed foods.
  8. Eat foods ripe and in season.
  9. Drink water, herbal teas, and freshly squeezed juices.
  10. Don’t eat fried food.
  11. Eat simply and plainly.
  12. Don’t overeat.
  13. Chew well.
  14. Read labels.
  15. Fifty percent of every meal should consist of raw or properly cooked fruits and vegetables.

Foods to Include:

  1. Natural sweeteners such as honey, blackstrap molasses, maple syrup (or at least unrefined sugar) – used sparingly
  2. Foods sweetened with natural sweeteners
  3. Whole-grains/flours: oats, millet, buckwheat, brown rice, etc.
  4. Whole-grain products: such as pasta or bread
  5. Natural fruit juices, substitute sparkling water/drinks for sodas (or even fermented drinks)
  6. Natural nut butter made without added oils and unsalted is best
  7. Fresh and/or frozen fruits and vegetables
  8. Beans and legumes
  9. Fresh herbs: cilantro, parsley, basil, thyme, rosemary, etc.
  10. Springwater, herbal teas, and freshly squeezed juices

Foods to Avoid:

  1. White and refined flours
  2. White and refined sugars
  3. Refined food products: cakes, candies, cookies, pies, cereals, fruits canned in sugar
  4. White rice and white pasta
  5. Soft drinks/sodas
  6. Highly salted foods: potato chips, nuts, pretzels, crackers, etc.
  7. Hydrogenated oils and saturated fats (such as margarine and those found in many fried chip products)
  8. Processed meats (and try to remove overeating meats if you are a meat-eater)
  9. Most processed foods

Adding more raw foods to your diet: Smoothies & Salads

Adding more properly cooked foods (that are not processed): Soups

“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).

Podcast Episode 1 – COVID-19 and Stress

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

Plant-based “Simple” Recipes:

Search real food and drink recipes using this link.

Fight COVID-19 with Food Tuesday, Jan. 19 – Tuesday, March 9, 2021, 4-5 p.m. ET (1-2 p.m. PT) Weekly on Tuesdays with class recordings available on-demand for registrants https://www.pcrm.org/nutritionclass

Shonda: Welcome to episode 23, making simple food choices. Part three of three. Today, we complete the discussion of the 15 helpful hints from the pure food chapter in stormy. Oh, Martin's book greater health. God's way. Today's hints are numbers 11 through 15.
[00:00:30]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.
[00:00:56] 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.
[00:01:16] Shonda: So we're back to discuss part three, which is the final part of making simple food choices. And today we're going to be discussing items, ten through 15.
[00:01:28] Patryce: I'm excited about this list because like the ones we've already discussed, there are some additional good tips here, starting with number 11, eat simply and plainly. Shonda you can comment on that. I'm sure.
[00:01:43] Shonda: Okay. So we were discussing this earlier and I have a lot of other things to do and preparing food is not on my agenda at that moment. I mean, even sometimes. I have to make a meal out of fruit, nuts and some water. No, I mean, really it can be that simple or a meal without the sauce., But you were talking about brag seasoning?
[00:02:08] I mean, something like that. I still consider that simple, you know, if I were having rice and beans and I wanted to put a little brags on it, I mean, I think that's still a simple food choice ... beans and rice.
[00:02:19]Patryce: I hear you. Okay. Well, and also just to piggyback off of what you're saying, I think it goes back to do we live to eat or do we eat to live?
[00:02:34] And as simple as that may sound, I definitely can attest to being more in the camp of. Living to eat especially in my twenties and, and just, just having such a, just liking the taste of food and liking to eat. And not that I don't like to taste food now or eat food now. I do see though, that it's more important to eat to live. My meals not the be-all end-all and you know, I have to have it just so and all this it's, it's, it's more of a mindset now for me, and I think it's been more that way for you for a long time to eat, to live versus to live, to eat.
[00:03:18]Shonda: Yeah. And I think that it's, it was easier for me, of course, because I had the reactions immediately after eating, I would know did that food do anything for me or does it make me feel horrible? So having a simple food especially during those earlier times, allowed me to know what was working for me and what was not working for me.
[00:03:41] So that's one benefit of eating simply and plainly. Is this food good for you? Is it giving you energy? Or is it taking away from you and pulling energy away from you?
[00:03:55] Patryce: So true being intentional about what we're eating and also just to observe how we feel after we eat. I think that's a great point, great point that you brought up.
[00:04:06]But I don't know if this is going into too many details or just going on a rabbit rabbit trail, but my husband and I . We were just looking at commercials the other day and the commercials definitely are not advocating eating simply and plainly when you see not only pizza commercials like usual, but now it's not only cheese on top of the pizzait's in the crust. Right?
[00:04:35] All these other things that just seem a little over the top. Yeah. So anyway, I don't know how much that plays into our selection of food, but I wonder how much people are impacted by advertising.
[00:04:51] Shonda: Yeah. I think when we aim to eat simply and plainly it's more like it's more on purpose.
[00:04:58]Patryce: Intentional, purposeful. That's right. That's good point. Okay. What's the next one?
[00:05:05] Shonda: The next one number 12 is never overeat. So yeah, I mean, do we know when we're overeating?
[00:05:15] I mean, I do personally. I think everyone has the same result, right? When you overeat there's a little ache in the tummy, or feeling tired again, the food is overwhelming. I don't know?. What do you think ? Or time for a nap?
[00:05:34] Patryce: I think I am more sensitive to the fact that I'm overeating, whereas in the past, I either didn't realize it or flat out ignored it because I liked what I was eating and there was still more there, so I was able to just eat it. So yeah. That's an interesting question.
[00:05:52]Shonda: If we're not eating real food, we could be eating food that has chemicals in it that are drawing us to the food, you know, more so than we're being drawn to the nutrients and things that are provided in the foods.
[00:06:07] So. Yeah, commercially prepared foods could easily cause us to overeat.
[00:06:15] Patryce: Such a great point because I believe there have been studies about the french fries at some of the most popular, fast food joints and how they have such high sodium content on purpose so that people keep wanting more. And same with sugar.
[00:06:33] Hm, these types of additional sugar and, and fake sugar and artificial sugar they lend themselves to people becoming even borderline addicted, right?
[00:06:44] Shonda: Yeah. So go back to eating simply and plainly because sugar, fat and salt may cause you to over eat for sure.
[00:06:53] Patryce: Great points.
[00:06:56] Shonda: All right. Let's move on to number 13. And it says to chew well.
[00:07:03] Patryce: Wow. That's very important. And I, just feel like I'm a perfect example of before and after, because I'm still working on it, but I definitely did not chew well in the past. And I remember the kids even being in a track club. Where the coach during say a celebration and he would observe the kids eating and he would start explaining to them chew at least so many chews before you swallow.
[00:07:32] He was very adamant that we need to slow down when we're chewing so that we can process our food better, digest it better.
[00:07:42] Shonda: Wow. Yeah, I think you've mentioned him before. What a good coach. Yeah, I think so. I mean, there are times when I too, have maybe waited too long to eat and I finally get a plate of food and I just start eating without even pausing before eating.
[00:07:59] I mean, taking a pause is a good thing to remind ourselves, you know, the purpose of eating... to be thankful for eating. And then, I think if we slow down in that process, we will chew well. And it's important to chew well, because we can savor the food . So yeah, that's all, that's, that's a very good tip. Enjoy your food. And you can do so by chewing well.
[00:08:27] Patryce: I love how you said, enjoy your food. And you also mentioned the thankfulness. I think, as we're chewing and being more intentional to chew well, we are able to reflect on, you know, I am thankful for this food.
[00:08:41] I'm thankful for how it was provided and how it was sourced. There, there is a farmer somewhere helping to grow this food. Yeah.
[00:08:50] Shonda: And I'm thankful for the way it tastes and for the nutrients given to my body.
[00:08:55] Oh, okay. So here's number 14 is something that we stress too. Read labels.
[00:09:01] Patryce: Definitely definitely . We need to read the labels. That will lend itself to not over eating, because if you read some labels, you're like, oh, I can't eat much of that. And reading labels lends itself to eating more simply and plainly and yeah, reading labels is so important.
[00:09:21]Shonda: Yeah. Yeah. It's very important. And of course, Ideally, we want to eat foods that don't really have labels. We want to get most of our food out of the produce department. But let's say in the frozen food section, there's a package of vegetables.
[00:09:38] Are those vegetables plain? Or are they loaded with salt? And perhaps butter, other seasonings, hydrogenated oils? We have to go for the plain packages.
[00:09:52] Patryce: So true because you're right. The more we can just stick to the produce the better, but it's not a bad idea to get the frozen fruits, especially for your smoothie making, but make sure you're not getting, for example, the Acai packs. We like to add those to our smoothie. But there are different ones. There are some that are truly just the acai, but there are others that have Acai with additional sugars added. Where you want to be able to monitor your sugars by adding your own, like a banana or whatever it is. So again, the labels are, are key. Key to knowing what we are putting into our bodies.
[00:10:28] Shonda: Yeah, definitely. Even though we're going for plain fruit or plain vegetables, make sure they're plain read those labels because they can be deceiving.
[00:10:41] Patryce: Great tip.
[00:10:45] Shonda: Okay. So we've come to item number 15, which is 50% of every meal should consist of raw or properly cooked fruits and vegetables.
[00:10:59]Patryce: Wow. Wow. That's an easy one for those who are plant-based heaters or vegetarians, vegans. And but this is a great tip for you. If that's not the lifestyle you've chosen and you, you do incorporate meats and seafoods. Being intentional about 50% of that meal consisting of fruits and vegetables and even raw fruits and vegetables is something to remind ourselves of.,
[00:11:29] I think this is a great tip as well, and this can help people who are in the process of wanting to maybe go more plant based or wanting to become vegan.
[00:11:42] Shonda: Yeah for example, for breakfast, you know, you may have cooked oatmeal, but on the side you can have fruits, you can do a fruit smoothie . If you're going for the breakfast foods or just go for vegetables in the morning,. I like greens and polenta for breakfast. And just make sure that those are in 50/50 portions.
[00:12:04] Patryce: And I'm reminded of say, you're, you're still incorporating meat in your foods, but maybe you want to start with having at least one or two meals a day without meat at all. And so one substitute for breakfast, I've noticed in other countries it's very popular to have beans. Beans for breakfast. Yeah.
[00:12:27] Shonda: There's no reason why we shouldn't. So as we move on to a lunch or a dinner meal that can easily be done through the use of salad, either a side salad or making the entire meal your salad. Most of my salads do contain raw and cook foods. Cooked foods, such as a rice or quinoa added to the vegetables.
[00:12:54] And even some, some fruits such as raisins or slices of apple and things like that. And of course, we know that avocados are fruits and they make the show a good dressing. Yeah.
[00:13:07]Patryce: And the more I think about it, it's a great way to maybe transition to a different type of eating... different way of eating.
[00:13:16] Shonda: Yeah. I think these can be great guidelines. Great guidelines for healthy eating.
[00:13:28]Patryce: I do notice I that in Stormy's book here, she does end this particular chapter with God's way... a way of life. And so these 15 tips or hints that we've gone through the last three podcasts, it really does go back to God's way. Because God ultimately is the one who's provided all that we have to start with.
[00:13:59]Shonda: Be secure in what you know of the way God made food. And she says, don't jump on any food-fad bandwagon. There always be one. Mm.
[00:14:13] Just make sure we're eating basic simple foods and prepare them in simple ways. And she's not saying without flavor, but simply prepared. Natural seasoning, spices, herbs. Those all can be used to wake up a dish. Or wake up your taste buds.
[00:14:37] Patryce: You know, we've gone through these excellent tips, but we do not want to forget the importance of also minimizing stress because even if you're doing all these things, but you're living a highly stressed life constantly, perpetually. That's not going to be good.
[00:14:56]And we've talked about stress before. We're just saying these things are important, we also want to be mindful. Always trying to minimize our stress, be aware of our stress levels and we can ask God to help us with that.
[00:15:09]Just like he made the vegetables, he made all these things. He made it, I think so that we wouldn't be stressed out, but we do that to ourselves.
[00:15:16]I just hear more and more people you know, more and more opportunities to allow ourselves to get stressed. Maybe I'm speaking only from my own experience, but and yeah.
[00:15:26]Shonda: I'm glad that Patrice brought up this point about stress. We can do all of these 15 tips properly. Yet. If we are stressed, they just may not benefit us as well until we get stress under control. It just so happens that it was our first episode in which we discussed stress. So I invite you to go back and take a lesson.
[00:15:49] Also. We will definitely be revisiting this book by stormy sometime in the near future. And if you're looking for help in experiencing greater health, why not try God's way.
[00:16:02]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.
[00:16:16] Also subscribe to our podcast if you aren't already a member of our community. And if listening through Anchor [Anchor.fm], please send us a message of topics you would like to hear us have conversations about. Until next time... let's just be real.

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