WEBVTT NOTE This file was generated by Descript 00:00:02.785 --> 00:00:04.075 Julia: Hello everyone. 00:00:04.075 --> 00:00:08.635 Thank you for joining us today for how good nutrition and lifestyle decisions, 00:00:08.635 --> 00:00:10.525 support, learning, mood and more. 00:00:10.835 --> 00:00:14.675 Today we'll be learning about our food systems, how to make simple changes 00:00:14.675 --> 00:00:18.365 to support, learning and mood, along with easy recipes to make at home. 00:00:18.525 --> 00:00:22.055 This is gonna be a really great presentation for parents 00:00:22.155 --> 00:00:23.925 with children and families. 00:00:24.145 --> 00:00:29.495 It's really focused on these food systems and the changes to help parents. 00:00:30.605 --> 00:00:33.125 I'm pleased to introduce today's speaker, Martha Tate. 00:00:33.365 --> 00:00:37.055 Martha is an integrative nutrition health coach and is also a former 00:00:37.055 --> 00:00:39.310 educator in Jefferson County schools. 00:00:39.930 --> 00:00:43.595 Before I hand the mic over to Martha, I do have a few housekeeping items 00:00:43.595 --> 00:00:45.215 to cover about this presentation. 00:00:45.575 --> 00:00:50.615 First, the webinar will be available on demand after the live session, and 00:00:50.615 --> 00:00:54.485 we'll email that out to you along with additional resources and the slide deck. 00:00:55.010 --> 00:00:59.570 I would also encourage you to visit our website at jcmh.org where you'll find 00:00:59.570 --> 00:01:01.550 more information about how to get started. 00:01:01.550 --> 00:01:04.880 If you're interested in talking with a therapist as well as blog 00:01:04.880 --> 00:01:08.390 posts and information about upcoming webinars on other mental health 00:01:08.390 --> 00:01:12.320 topics, please keep your microphones muted and turn off your video. 00:01:12.320 --> 00:01:16.270 During the presentation, you'll also wanna change your zoom view to the speaker 00:01:16.270 --> 00:01:18.700 mode for the best viewing experience. 00:01:19.270 --> 00:01:22.270 Next, we'd love to hear from you during today's presentation. 00:01:22.480 --> 00:01:25.330 If you have a question for Martha, please feel free to send it through the 00:01:25.330 --> 00:01:27.280 chat at the bottom of your Zoom player. 00:01:27.580 --> 00:01:30.820 We'll be answering questions at the end of the session and if we don't get 00:01:30.850 --> 00:01:34.180 to your question during the webinar, we'll be sure to follow up afterwards. 00:01:34.690 --> 00:01:38.620 And last, we'd like to encourage you to follow us on our social networks and 00:01:38.620 --> 00:01:42.130 share the recording of this webinar and other information about Jefferson Center. 00:01:42.520 --> 00:01:45.820 And so without any further ado, Martha, I'll turn it over to you. 00:01:46.060 --> 00:01:48.160 Martha: Thank you very much and welcome everybody. 00:01:48.160 --> 00:01:49.415 I'm so excited about this. 00:01:49.420 --> 00:01:53.705 This is gonna be a really informative time, and I'm so glad you're here. 00:01:54.185 --> 00:01:57.215 So let's get started because I wanna honor your time and make 00:01:57.215 --> 00:01:59.015 sure that we finish on time today. 00:01:59.375 --> 00:02:01.205 I wanted to tell you a little bit about me. 00:02:01.205 --> 00:02:03.915 So if you're thinking, why should I even listen to this person? 00:02:04.155 --> 00:02:06.195 Well, I've had over 30 years in education. 00:02:06.195 --> 00:02:08.955 I was an elementary school teacher, a literacy coach, a 00:02:09.615 --> 00:02:13.655 principal, and I've also done field supervision for student teachers. 00:02:13.685 --> 00:02:20.775 So, I had quite an educational background, but I've also been on the mental 00:02:20.775 --> 00:02:22.365 wellness work group for Golden Rotary. 00:02:22.455 --> 00:02:25.455 And after I retired, I became an integrative nutrition health 00:02:25.455 --> 00:02:27.915 coach at one of the largest nutrition schools in the world. 00:02:28.275 --> 00:02:33.405 But most of all, I'm a mom and a grandma and I care about my family and nutrition. 00:02:33.455 --> 00:02:35.915 So this has been a really interesting journey for me. 00:02:36.575 --> 00:02:39.215 First of all, disclaimer, I am not a doctor. 00:02:39.785 --> 00:02:43.625 I'm not a substitute for you working with your primary care physician, 00:02:43.625 --> 00:02:48.725 so always check with your physician before you'd make any significant 00:02:48.725 --> 00:02:52.325 changes in your diet or lifestyle because your doctor knows you best. 00:02:52.655 --> 00:02:58.025 Foods, diets, nutrition can be very confusing and this is really a 00:02:58.025 --> 00:03:03.125 fledgling science and our knowledge is really expanding at an amazing rate. 00:03:03.315 --> 00:03:07.185 So the topics we're gonna talk about today are things that most 00:03:07.245 --> 00:03:10.515 physicians agree on right now, but we are learning more all the time. 00:03:12.075 --> 00:03:14.565 Before we begin, thank you for being here. 00:03:14.835 --> 00:03:19.065 I know it's because you really care about your family, you care deeply about health, 00:03:19.635 --> 00:03:24.405 but I know that right now, during this pandemic, being a parent is so challenging 00:03:24.435 --> 00:03:28.785 and it can be exhausting and I wanna acknowledge that before we get started. 00:03:29.310 --> 00:03:33.630 So I hope that you won't be overwhelmed with all the information, but that 00:03:33.630 --> 00:03:38.070 you'll be able to take a few things that'll really help your family to get 00:03:38.070 --> 00:03:43.340 healthier and to have some things in place that will help you in this very 00:03:43.340 --> 00:03:46.760 busy and exhausting time with kids home. 00:03:47.240 --> 00:03:49.130 And there's so many things going on. 00:03:49.130 --> 00:03:52.100 I can just imagine in your house there's probably the 00:03:52.100 --> 00:03:53.750 doorbell's ringing for Amazon. 00:03:53.900 --> 00:03:55.820 You're trying to figure out what to fix for dinner. 00:03:55.820 --> 00:03:58.130 You may be working from home and on the computer. 00:03:58.130 --> 00:04:01.730 Your kids may be working from home and on the computer, and all of those 00:04:01.730 --> 00:04:03.800 things are just really, really tough. 00:04:03.800 --> 00:04:07.670 So I really appreciate your time today and hopefully I can give you 00:04:07.670 --> 00:04:09.230 some tips that'll help you with that. 00:04:10.010 --> 00:04:13.790 You may be curious about food and nutrition. 00:04:13.790 --> 00:04:18.080 You may need confirmation that what you're already doing is great and I love that. 00:04:18.350 --> 00:04:20.390 Or you may really need some help right now. 00:04:20.900 --> 00:04:22.550 So I'm here to serve you. 00:04:22.985 --> 00:04:24.545 Please feel free to email me. 00:04:24.575 --> 00:04:28.925 You will get my email address at the very end, and please feel free to make sure 00:04:28.925 --> 00:04:30.725 you get all of your questions answered. 00:04:31.325 --> 00:04:35.075 My hope is that you leave here with a few great tips that will help your 00:04:35.075 --> 00:04:39.215 family eat better, feel better, and build a vibrantly healthy lifestyle. 00:04:39.785 --> 00:04:43.055 This has been a six year journey for me, and I wish I knew in 00:04:43.055 --> 00:04:44.975 my thirties what I know now. 00:04:45.365 --> 00:04:48.065 So I'm gonna share a little bit about that journey with you. 00:04:49.055 --> 00:04:51.905 Some of the things that I want you to think about while we're here 00:04:51.905 --> 00:04:55.265 together today is what are your most proud of about your family. 00:04:55.295 --> 00:04:57.455 If you wanna put that in the chat, that'd be great. 00:04:57.455 --> 00:05:01.805 I'd love to know what you're most proud of and then what question do you really 00:05:01.805 --> 00:05:04.925 need answered today that you don't wanna leave here without an answer. 00:05:05.495 --> 00:05:09.675 What are some of the obstacles that are keeping you from eating healthier? 00:05:10.125 --> 00:05:13.485 And what are some of the wounds that you might be carrying from 00:05:13.785 --> 00:05:16.665 your past or from childhood that's kind of keeping you stuck? 00:05:17.445 --> 00:05:19.215 So today what we'll cover is. 00:05:19.965 --> 00:05:22.725 Why it's important to get healthy right now during the pandemic. 00:05:23.625 --> 00:05:26.175 There are so many diets out there, what the heck should I eat? 00:05:26.715 --> 00:05:31.155 And practical ideas and resources for your physical, emotional, and mental health. 00:05:32.565 --> 00:05:34.065 So let's get right to it. 00:05:34.155 --> 00:05:35.865 Why is nutrition so important? 00:05:36.375 --> 00:05:39.615 Well, in the health coaching business we say that food is medicine. 00:05:40.035 --> 00:05:44.445 It's really critical to a healthy immune system to your physical, 00:05:44.475 --> 00:05:46.005 mental and emotional wellbeing. 00:05:46.515 --> 00:05:51.465 And the nutrient content over our food of our food over time has decreased. 00:05:51.875 --> 00:05:55.805 So it really takes more food now to get the same amount of nutrients. 00:05:56.045 --> 00:05:59.825 And much of the food that we eat is not really food. 00:05:59.825 --> 00:06:01.775 It's really food like substances. 00:06:02.045 --> 00:06:06.935 Some people even call it Franken food, and it's those really highly processed 00:06:06.935 --> 00:06:10.775 foods that you find in the middle of your grocery store that are really convenient 00:06:11.015 --> 00:06:12.875 but may not be as healthy for your family. 00:06:13.445 --> 00:06:19.805 Also our food supply today is really laced with pesticides, herbicides, 00:06:20.775 --> 00:06:27.025 preservatives, additive flavor enhancers, coloring, and other things that may not 00:06:27.235 --> 00:06:31.720 really contribute to your health, that can contribute to chronic health issues. 00:06:32.155 --> 00:06:34.315 And so we wanna talk a little bit about that. 00:06:35.005 --> 00:06:38.785 In our country, we're overfed, but we're undernourished. 00:06:39.625 --> 00:06:43.195 And the stats on chronic disease are really concerning, and our 00:06:43.195 --> 00:06:46.345 standard American diet is really not serving as well, especially 00:06:46.345 --> 00:06:47.695 right now during this pandemic. 00:06:47.995 --> 00:06:51.265 So this is the perfect time to think about how to get healthier. 00:06:53.785 --> 00:06:54.745 I love this slide. 00:06:54.745 --> 00:06:59.215 It's one of my favorite ones because it talks about the, how amazing our human 00:06:59.215 --> 00:07:03.205 body is and how it can really heal itself when it's given the right conditions. 00:07:03.835 --> 00:07:06.535 We're all equipped with a self-regulating. 00:07:07.135 --> 00:07:13.495 Self-healing pre-programmed, but reprogrammable biocomputer that's 00:07:13.495 --> 00:07:18.235 designed to operate even up to a hundred years under the right conditions. 00:07:18.655 --> 00:07:20.425 But we only get one per person. 00:07:20.755 --> 00:07:22.405 We really need to take care of it. 00:07:22.855 --> 00:07:27.835 We are only about 10% human we have inside of us. 00:07:27.835 --> 00:07:31.165 In recent years, they discovered the microbiome and what the microbiome 00:07:31.165 --> 00:07:36.715 is, it's all of the trillions of microscopic organisms that line the 00:07:36.715 --> 00:07:41.545 inside of your digestive tract that help with everything from your mood to 00:07:41.545 --> 00:07:47.935 synthesizing all of the nutrients that you eat and helping you and your body 00:07:47.995 --> 00:07:50.065 to do what it needs to do to be healthy. 00:07:50.860 --> 00:07:56.170 It's really critical, but unfortunately, chronic disease is on the rise that in 00:07:56.170 --> 00:08:00.460 the United States, and this is not good news and it's a little depressing, but 00:08:00.460 --> 00:08:02.080 we're gonna get to the good stuff later. 00:08:02.080 --> 00:08:05.770 So just bear with me 'cause what I really am trying to do right now is 00:08:05.770 --> 00:08:10.510 to establish why it's really important for you to get healthy right now. 00:08:11.020 --> 00:08:16.830 Heart disease, autoimmune disease, such as lupus and other diseases are on the rise. 00:08:16.830 --> 00:08:18.840 Diabetes is really on the rise. 00:08:18.900 --> 00:08:24.730 Obesity, about 70% of us have some weight issues and more, but really 00:08:24.730 --> 00:08:28.720 for our children, I want you to pay close attention to these statistics. 00:08:28.810 --> 00:08:33.340 One in four children are overweight, and that's tripled in the last 25 years. 00:08:33.700 --> 00:08:37.930 One in three children born in 2000 are predicted to have type two 00:08:37.930 --> 00:08:40.150 diabetes by the time they're 20. 00:08:40.840 --> 00:08:46.930 Teenage pre-diabetes and diabetes increased from 9% to 23% in those 00:08:46.930 --> 00:08:49.390 eight years, from 2000 to 2008. 00:08:50.410 --> 00:08:56.230 Allergies, asthma, ADHD, huge increases in those. 00:08:56.590 --> 00:09:00.190 And the most concerning, I think is the increase in autism. 00:09:00.850 --> 00:09:03.760 And they're even predicting that without some intervention. 00:09:03.760 --> 00:09:06.850 Right now, we could see one in three children with autism. 00:09:07.620 --> 00:09:12.060 Aggression, bullying and violence in our schools are on the rise and underlying 00:09:12.060 --> 00:09:16.705 health issues are complicating the treatment and recovery from COVID-19. 00:09:17.520 --> 00:09:20.310 Now, okay, we've said what we need to say about that. 00:09:20.310 --> 00:09:21.540 Now let's get on with it. 00:09:22.050 --> 00:09:24.030 Let's talk a little bit about our food supply. 00:09:24.510 --> 00:09:27.420 Food companies are in the business of making money. 00:09:27.690 --> 00:09:29.850 They are not responsible for our health. 00:09:30.060 --> 00:09:35.700 We are, and in the US 10 companies control about 90% of our food supply. 00:09:36.780 --> 00:09:41.130 Part of making money involves hiring food scientists whose job it is to 00:09:41.130 --> 00:09:43.440 determine the bliss point of foods. 00:09:43.950 --> 00:09:47.190 And what that is, it's the perfect combination of salt, 00:09:47.310 --> 00:09:53.370 sugar, fat, and savory elements that make that food irresistible. 00:09:54.090 --> 00:09:57.900 Have you ever heard that old Lays commercial "you can't eat just one?" 00:09:58.140 --> 00:10:01.980 Well, that's the job of the food scientist is to make food irresistible. 00:10:02.340 --> 00:10:08.400 Food companies also spend between 17 and $20 billion each year marketing to 00:10:08.400 --> 00:10:11.310 our kids, our most vulnerable citizens. 00:10:11.970 --> 00:10:16.650 And as you can see on that Coke commercial, Taylor Swift and popular 00:10:16.650 --> 00:10:21.300 people are who they really engage to work with their products so that 00:10:21.300 --> 00:10:23.040 kids will think that's really cool. 00:10:25.890 --> 00:10:31.590 Now, 15 million pounds of synthetic dyes are added to our food every year. 00:10:31.920 --> 00:10:34.860 About 80,000 chemicals are on the market today. 00:10:35.415 --> 00:10:41.475 You know, only about a small percentage of those have been proven safe in Europe. 00:10:41.475 --> 00:10:42.495 It's really interesting. 00:10:42.555 --> 00:10:45.735 They have what they call the precautionary principle, and what 00:10:45.735 --> 00:10:50.895 that means is food companies are supposed to make sure that the food 00:10:50.895 --> 00:10:53.235 is safe before it's put on the market. 00:10:53.605 --> 00:10:58.395 Then in America, we have free enterprise, which is not a bad thing, but what happens 00:10:58.395 --> 00:11:02.835 is food is put on the market and then if it's proven bad, then it's pulled. 00:11:03.165 --> 00:11:06.945 I'm really hopeful that at some point we will adopt the precautionary principles 00:11:06.945 --> 00:11:12.340 so that before food is even on the market, we know that it's safe for us. 00:11:12.345 --> 00:11:16.365 Also, the US agriculture sprays our food with about 1.2 billion 00:11:16.365 --> 00:11:18.015 pounds of pesticides per year. 00:11:18.615 --> 00:11:23.295 One of the most concerning of those is glyphosate, and it 00:11:23.295 --> 00:11:25.155 is now in our water system. 00:11:25.215 --> 00:11:27.065 And it is very concerning. 00:11:28.400 --> 00:11:30.590 Many of our processed foods have MSG. 00:11:30.590 --> 00:11:35.210 And if you don't know what MSG is, it's a flavor enhancer, monosodium 00:11:35.270 --> 00:11:37.970 glutamate, and it makes food taste better. 00:11:38.180 --> 00:11:42.290 You may have noticed it in a lot of Asian restaurants. 00:11:42.290 --> 00:11:46.670 They use it to enhance the flavor, but it really is a neurotoxin and it 00:11:46.670 --> 00:11:49.070 really overstimulates our neurons. 00:11:50.240 --> 00:11:56.000 Refined sugar and high fructose corn syrup are really just empty calories 00:11:56.000 --> 00:12:00.140 that lead to insulin resistance and eventually to type two diabetes. 00:12:00.140 --> 00:12:07.400 So anything that you can do to reduce the amount of sugar in your food is really 00:12:07.400 --> 00:12:09.200 going to help your family be healthier. 00:12:09.920 --> 00:12:14.000 One study found that sugar is about eight times more addictive than cocaine. 00:12:14.450 --> 00:12:15.530 That's crazy. 00:12:15.530 --> 00:12:18.440 But when they did experiments with mice, they gave them 00:12:18.440 --> 00:12:20.300 their choice and eight times. 00:12:20.705 --> 00:12:23.495 More often they chose the sugar than the cocaine. 00:12:23.945 --> 00:12:26.135 So that's really an interesting study. 00:12:29.615 --> 00:12:34.985 Fast food, I think it's really important for us to know what's in our fast food, 00:12:35.315 --> 00:12:38.225 and this is directly from the website. 00:12:38.525 --> 00:12:42.095 You can see what all is in just one sandwich. 00:12:42.515 --> 00:12:46.685 And there's a lot of things on there that I don't know what they are. 00:12:47.045 --> 00:12:51.425 I don't know how to pronounce them, and if I don't know what they're, I don't know 00:12:51.425 --> 00:12:53.345 if my body knows what to do with them. 00:12:53.765 --> 00:12:55.505 And so you might wanna check. 00:12:55.715 --> 00:13:01.565 Fast food is great occasionally, and I love Chick-fil-A sandwiches, but it's 00:13:01.565 --> 00:13:07.955 not something that you wanna think about as everyday food for your family. 00:13:09.665 --> 00:13:14.705 Now having said all of that, this doesn't mean that corporations are equal. 00:13:14.705 --> 00:13:15.965 We live in America. 00:13:16.310 --> 00:13:19.340 And it just means they are doing their job. 00:13:19.610 --> 00:13:24.530 They exist for the sole purpose of producing products that make a profit for 00:13:24.530 --> 00:13:29.630 their investors, and they're constantly working on those products that sell, 00:13:29.750 --> 00:13:32.150 and they simply over innovate it. 00:13:32.660 --> 00:13:38.120 We often blame ourselves for our weight or health problems or lack of energy, 00:13:38.390 --> 00:13:45.050 but I want to tell you, I wanna strongly and most assuredly tell you that it's 00:13:45.080 --> 00:13:48.255 not your fault and it's not our fault. 00:13:48.590 --> 00:13:52.700 Our food system right now is pretty welcome and we need 00:13:52.700 --> 00:13:54.170 to stop blaming ourselves. 00:13:58.160 --> 00:13:59.660 Calories in calories out. 00:13:59.750 --> 00:14:05.230 I'm sure most of you have heard that the more calories you eat and if you 00:14:05.230 --> 00:14:10.120 eat more calories than you need, then you're going to store fat in your body. 00:14:10.480 --> 00:14:11.900 And that's how we gain weight. 00:14:12.535 --> 00:14:17.695 Well, in recent years, sciences found out that yes, that's true in some respects, 00:14:17.965 --> 00:14:20.275 but it's far, far more complex than that. 00:14:20.905 --> 00:14:27.805 One big gulp is 750 calories and has 46 teaspoons of sugar 00:14:28.075 --> 00:14:29.605 and no nutrients at all. 00:14:30.475 --> 00:14:36.145 The calories are the same as 21 cuts of broccoli, which only contains a 00:14:36.145 --> 00:14:42.595 half teaspoon of sugar, but 35 grams of fiber and a host of vital nutrients 00:14:42.715 --> 00:14:44.695 that your body needs to stay healthy. 00:14:45.085 --> 00:14:49.225 The body metabolizes them in very, very different ways, and the results 00:14:49.225 --> 00:14:51.685 of eating them are very different. 00:14:52.255 --> 00:14:56.905 Now, having a Coke once in a while is great, but over the years, the 00:14:56.905 --> 00:15:01.285 amount of sweetened beverages that come with your meals and fast food 00:15:01.285 --> 00:15:04.045 restaurants has increased tremendously. 00:15:04.555 --> 00:15:09.055 You know, eight ounces used to be the norm, and now it's much higher than that. 00:15:09.460 --> 00:15:13.900 So really quality of your food is way more important than the quantity 00:15:16.840 --> 00:15:17.170 now. 00:15:17.890 --> 00:15:21.520 So you're saying to me, okay, so what has this got to do with learning of 00:15:21.520 --> 00:15:23.080 our children and with their mood? 00:15:23.500 --> 00:15:29.560 Well, Dr. Mark Hyman of the Cleveland Clinic says that kids who skip breakfast 00:15:29.830 --> 00:15:35.320 or eat sugar latent additive laced foods, which he calls breakfast candy, and who 00:15:35.320 --> 00:15:40.240 get 10 to 15% of their calories from liquid sugar drinks like sodas or sports 00:15:40.240 --> 00:15:47.650 drink, not only gain weight, get diabetes early, have a tendency to develop heart 00:15:47.650 --> 00:15:52.360 disease and stroke and adolescence, but also can't pay attention, are less 00:15:52.360 --> 00:15:59.020 alert, have difficulty solving problems and math, have a myriad of learning 00:15:59.020 --> 00:16:03.400 deficits and are more depressed and anxious and can even become violent. 00:16:03.955 --> 00:16:08.725 One in six children in America has a neurodevelopmental problem, 00:16:08.725 --> 00:16:13.015 such as learning deficits or attention deficit disorder. 00:16:13.465 --> 00:16:21.095 They did a recent study of children who were in a juvenile detention center and 00:16:21.095 --> 00:16:27.090 changing their diet was incredibly helpful with their mood, with how they reacted to 00:16:27.125 --> 00:16:29.885 each other, with their amount of anger. 00:16:30.155 --> 00:16:34.535 And it was really an interesting study that really goes to show 00:16:34.535 --> 00:16:39.095 us that what we eat, what we feed our kids, really, really matters. 00:16:41.385 --> 00:16:45.045 Research scientists at Columbia University, professor Charles Bosch 00:16:45.075 --> 00:16:49.755 wrote an article, if you wanna access it, healthier students are better 00:16:49.755 --> 00:16:53.895 learners, a missing link in school reforms to close the achievement gap. 00:16:54.435 --> 00:16:58.665 We often talk about the achievement gap, but we don't talk about what 00:16:58.665 --> 00:17:02.855 does that mean in terms of what my kids are eating and how well their 00:17:02.855 --> 00:17:06.755 brains and their bodies work when they're taking these assessments. 00:17:07.235 --> 00:17:11.135 But his research and additional research shows that a high quality 00:17:11.135 --> 00:17:18.085 diet increases their test scores, attendance and low quality diet 00:17:18.175 --> 00:17:20.275 decreases test scores and attendance. 00:17:20.515 --> 00:17:23.665 Make sure you get that good breakfast to your child before 00:17:23.665 --> 00:17:25.015 they go to school on test days. 00:17:25.945 --> 00:17:29.905 Physical activity also increases attending and engagement. 00:17:29.905 --> 00:17:33.925 You wanna make sure that our schools are continuing to have a lot of 00:17:33.925 --> 00:17:35.395 physical activity for our kids. 00:17:37.135 --> 00:17:42.205 Social emotional health increases their academics, but if the child is depressed, 00:17:42.655 --> 00:17:47.305 anxious, or engaged in substance abuse, it really decreases their ability to 00:17:47.305 --> 00:17:49.945 complete homework, to connect with others. 00:17:49.950 --> 00:17:51.655 And the dropout rate. 00:17:53.305 --> 00:17:58.435 A really strong connection between the gut and the brain. 00:17:59.125 --> 00:18:03.355 The gut is often referred to now as the second brain, and it really 00:18:03.355 --> 00:18:06.955 goes back to what we were talking about earlier with the microbiome. 00:18:07.375 --> 00:18:11.905 What your child eats does affect their mood and their ability to think clearly. 00:18:12.475 --> 00:18:20.935 Harvard University now has a nutritional psychiatry department, and Dr. Shebani 00:18:20.995 --> 00:18:27.495 Sethi Dalai, I hope I'm pronouncing her name right is a Harvard psychiatrist 00:18:27.585 --> 00:18:33.195 that has really helped her patients overcome some of their depression and 00:18:33.195 --> 00:18:36.285 anxiety simply by changing their diet. 00:18:36.915 --> 00:18:41.445 The brain really needs healthy fats, and I, when I say healthy fats, 00:18:41.625 --> 00:18:47.955 I mean things like seeds, nuts, avocados, olive oil, coconut oil. 00:18:48.480 --> 00:18:54.840 Blueberries and other berries really help us well, provides those polyphenols 00:18:54.930 --> 00:19:00.210 and flavonoids that are needed to support memory and executive function. 00:19:00.510 --> 00:19:04.800 And not only in kids, but also in older adults. 00:19:04.890 --> 00:19:07.770 And they're finding that to be true with dementia patients, 00:19:07.775 --> 00:19:09.690 that some of those change. 00:19:09.930 --> 00:19:13.620 Changing up their diet and doing some of those things is really helpful. 00:19:16.710 --> 00:19:19.710 Now, change isn't easy. 00:19:20.400 --> 00:19:21.780 This cartoon shows it. 00:19:21.780 --> 00:19:25.140 He says, I'm eating twice as many vegetables as I used to. 00:19:25.140 --> 00:19:27.510 And she says "two times nothing is still nothing". 00:19:27.960 --> 00:19:33.690 So change is hard, but we can do it in small steps. 00:19:37.170 --> 00:19:40.560 And one thing before I go to this next, I wanted to tell you, there's a 00:19:40.680 --> 00:19:46.770 book that will help with implementing small changes, and I love this book. 00:19:47.145 --> 00:19:52.065 It is called Atomic Habits and it's by James Clear. 00:19:52.365 --> 00:19:56.835 And if you're too busy to sit down and read a book, he's also on YouTube. 00:19:57.225 --> 00:20:01.875 He talks about the way that we can make small changes and attach them 00:20:01.875 --> 00:20:06.915 to other habits that'll really help us then them and get them 00:20:06.915 --> 00:20:08.925 into our lives on a daily basis. 00:20:08.925 --> 00:20:13.365 So if you wanna find out how to make some good changes and how to develop new 00:20:13.985 --> 00:20:16.535 habits, I highly recommend this book. 00:20:16.805 --> 00:20:19.475 Or seeing James Clear on Facebook 00:20:21.515 --> 00:20:28.045 now, the said, let food be thy medicine and thy medicine be the 00:20:28.205 --> 00:20:30.185 food and it is the same today. 00:20:30.695 --> 00:20:33.005 Real food changes everything. 00:20:33.935 --> 00:20:40.655 So recommendations from health coaches, functional doctors, and regular medical 00:20:40.655 --> 00:20:49.310 md Nutri say, eat the variety of colorful whole plant foods every day in the form, 00:20:49.490 --> 00:20:52.220 as close to mother nature as possible. 00:20:52.700 --> 00:21:01.580 When you eat a tomato, it's very different than eating processed tomatoes, such as 00:21:01.730 --> 00:21:08.080 even tomato sauce, which concentrates all of the things that are in those tomatoes, 00:21:08.260 --> 00:21:13.810 which also might include pesticides and herbicides or even to the highly ultra 00:21:13.810 --> 00:21:19.870 processed foods that you find in your frozen food department at your grocery 00:21:19.870 --> 00:21:24.100 store, which has a lot of chemicals and additives and those kind of things. 00:21:24.580 --> 00:21:30.760 So if you can move backwards along that continuum from the highly 00:21:30.760 --> 00:21:36.100 processed foods to less processed foods that will be better for your family 00:21:36.340 --> 00:21:38.140 in terms of health and nutrition. 00:21:38.710 --> 00:21:43.960 Balance your plate with a lot of three to four ounces of lean 00:21:43.960 --> 00:21:47.830 animal or plant protein depending on how you eat in your family. 00:21:48.130 --> 00:21:52.420 Whole grains, not processed grains, especially white 00:21:52.420 --> 00:21:54.670 flour and some healthy fats. 00:21:56.410 --> 00:22:02.020 Eat organic whenever you can to try to avoid the herbicides and the pesticides. 00:22:02.740 --> 00:22:08.420 Now, eating organic doesn't ensure that you won't get at least some of 00:22:08.420 --> 00:22:12.920 those in your food, but it really will help to reduce and every little 00:22:12.920 --> 00:22:17.750 thing that you can do to reduce the amount of chemicals and processed 00:22:17.750 --> 00:22:20.330 foods in your diet will be helpful. 00:22:21.860 --> 00:22:25.850 I always say reduce or eliminate processed food. 00:22:26.390 --> 00:22:31.340 Eat foods that come from plants instead of foods that are made in a plant. 00:22:31.910 --> 00:22:37.220 And also remember, the more you eat foods that are produced by men and 00:22:37.220 --> 00:22:42.635 white coats the more you're gonna have to see doctors in white coats. 00:22:42.875 --> 00:22:48.275 So make sure that you eat foods that are as close to mother nature as possible. 00:22:49.835 --> 00:22:54.245 Also, when you go to the grocery store, shop the outer perimeter 00:22:54.485 --> 00:22:58.895 of the grocery store instead of the inside of the grocery store. 00:22:59.135 --> 00:23:03.995 But if you do use some of those convenient things that you can buy on 00:23:03.995 --> 00:23:11.015 the inner aisles, then read labels, try to five ingredients or less. 00:23:11.575 --> 00:23:12.745 Look for sugar. 00:23:12.865 --> 00:23:18.535 Did you know there are over 200 names for sugar in the food industry. 00:23:19.135 --> 00:23:21.775 And so a lot of times you'll be getting sugar when you don't even 00:23:21.775 --> 00:23:23.035 realize you're getting sugar. 00:23:24.415 --> 00:23:29.125 Then begin to reduce sugar, high fructose, corn syrup, and white flour 00:23:29.305 --> 00:23:34.165 whenever you can by substituting, and you can do some substitutions. 00:23:34.165 --> 00:23:36.415 I like monk fruit instead of sugar. 00:23:36.515 --> 00:23:42.245 Organic stevia and small amounts they say is also helpful to try 00:23:42.245 --> 00:23:46.115 to wean you away from some of the high sugar products that you eat. 00:23:46.655 --> 00:23:51.905 And switching even to half whole wheat and half white flour and moving 00:23:51.905 --> 00:23:54.035 towards whole wheat flour will help. 00:23:54.515 --> 00:23:58.895 More importantly is to eat the whole grain, such as whole grain, crack, 00:23:58.985 --> 00:24:03.565 wheat, or bogar or some of those kind of products, which have a lot 00:24:03.565 --> 00:24:05.905 more nutrients and fiber in them. 00:24:07.435 --> 00:24:08.655 I love Dr. Joel Fuhrman. 00:24:09.505 --> 00:24:15.675 He was a former figure skater for the US Olympic team and has became a doctor and 00:24:15.675 --> 00:24:21.435 got interested in nutrition because of his mom, and he talks about eating GBOMBS. 00:24:22.245 --> 00:24:25.455 He really does stress a total plant-based diet. 00:24:25.645 --> 00:24:30.265 So just know that if you access his information, he really is about eating 00:24:30.365 --> 00:24:31.865 vegetables, fruit, and vegetables. 00:24:31.985 --> 00:24:35.915 He has this micronutrient score for you. 00:24:36.605 --> 00:24:43.145 What he talks about is eating greens, beans, onions, mushrooms, seeds, and nuts 00:24:43.625 --> 00:24:48.065 almost every day because those are the items that are the high end nutrients. 00:24:48.485 --> 00:24:52.763 And if you look at his core board here, you can see that raw leafy green 00:24:52.928 --> 00:24:55.928 vegetables are very high on the list. 00:24:57.998 --> 00:25:00.608 Solid green vegetables are next. 00:25:01.928 --> 00:25:07.113 Non-green, non-starchy vegetables are next beans and legumes. 00:25:07.778 --> 00:25:13.053 And you know what we think of beans and legumes as it's not a good option 00:25:13.113 --> 00:25:16.683 a lot of the time, but they really, really are, especially lentils. 00:25:16.683 --> 00:25:21.333 Lentils is one of the highest nutrient fiber foods, and they're really easy 00:25:21.333 --> 00:25:23.073 to cook and they're very versatile. 00:25:23.593 --> 00:25:26.203 Fresh fruits of course, is great. 00:25:27.343 --> 00:25:31.753 Starchy vegetables are great, but down on the list you might wanna try switching 00:25:31.753 --> 00:25:35.443 out sweet potatoes for regular potatoes. 00:25:36.373 --> 00:25:40.453 Whole grains, as I've talked about before, raw nuts and seeds. 00:25:40.993 --> 00:25:44.443 And then he also includes fish, fat-free dairy. 00:25:44.443 --> 00:25:49.633 And on down the list, you can see here how it goes from the 00:25:49.633 --> 00:25:52.363 highest nutrients to the lowest. 00:25:52.753 --> 00:25:58.573 And he really is all about what he calls a nutritarian diet, eating a 00:25:58.573 --> 00:26:03.163 variety of foods and eating those foods which are highest in nutrients. 00:26:03.583 --> 00:26:04.663 So remember, G bombs 00:26:07.633 --> 00:26:07.903 cut. 00:26:08.803 --> 00:26:13.603 A lot of you're thinking, sure Martha, easy for you to say you're a grandmother. 00:26:13.603 --> 00:26:14.743 You don't have kids at home. 00:26:14.803 --> 00:26:17.443 I can't get my kids to eat fruits and vegetables. 00:26:17.593 --> 00:26:21.263 It's really hard and I know I know how that is. 00:26:21.653 --> 00:26:25.283 I love this because I think this will sound familiar to you. 00:26:26.033 --> 00:26:29.993 The dad says, my wife and I will split the spaghetti and our son will have a 00:26:29.993 --> 00:26:35.153 ridiculously overpriced kids mac and cheese that he will eat two bites of 00:26:35.153 --> 00:26:38.693 before complaining he doesn't like it and will end up taking it home 00:26:38.693 --> 00:26:42.383 for leftovers that will get ignored until it rots away in the fridge. 00:26:43.433 --> 00:26:44.423 Sounds familiar. 00:26:45.383 --> 00:26:45.773 Yeah. 00:26:45.773 --> 00:26:50.723 I have the same problem with my grandson and so I'm gonna try 00:26:50.723 --> 00:26:56.483 to give you a few tips on how to get your kids to eat healthier. 00:27:00.413 --> 00:27:01.163 Picky eaters. 00:27:02.543 --> 00:27:04.883 I bet a lot of you have picky eaters at home. 00:27:05.393 --> 00:27:09.623 Well, there are a couple of websites that you can go to that are really helpful, 00:27:09.653 --> 00:27:13.583 and I've gleaned some of the information today for you from those websites. 00:27:14.273 --> 00:27:19.133 One of them is called Your Kids Table, and it's your kids table.com. 00:27:19.883 --> 00:27:24.053 And the other one is a gal by the name of Daniel Benz and she has what 00:27:24.053 --> 00:27:26.393 she calls a picky eater protocol. 00:27:27.083 --> 00:27:33.413 Now, some of the tips that I'm going to share with you from these ladies may seem 00:27:33.413 --> 00:27:38.573 counterintuitive to you and may seem very different than what you were taught or 00:27:38.783 --> 00:27:44.333 how you were raised, but I really want you to be open to some of their ideas, give 00:27:44.333 --> 00:27:46.433 them a try and see how they work for you. 00:27:47.243 --> 00:27:51.653 Their do's and don'ts are like ours policy, and we'll start with the don'ts. 00:27:52.583 --> 00:27:58.163 They recommend that you don't bribe with dessert, or screen time, or play 00:27:58.163 --> 00:28:05.063 time, or candy because then you give your kids the idea that those things are 00:28:05.063 --> 00:28:13.153 more important and a better option and a treat for eating good, healthy foods. 00:28:13.783 --> 00:28:18.613 You wanna develop a really good relationship between your 00:28:18.613 --> 00:28:21.733 children or your family and food. 00:28:22.753 --> 00:28:24.043 Don't beg them to eat. 00:28:24.523 --> 00:28:30.103 If you beg them to eat, then you set up that power struggle over food time. 00:28:30.943 --> 00:28:36.973 Don't use guilt or pressure, don't be a short order cook. 00:28:38.083 --> 00:28:42.853 I'll give you some ideas for how to include your kids in family meal 00:28:42.853 --> 00:28:48.853 planning so that they have some options, but so that you don't become 00:28:48.853 --> 00:28:52.528 a short order cook, fixing a different meal for everybody in your family. 00:28:55.288 --> 00:28:59.128 Don't allow kids to have endless snacking or grazing. 00:28:59.638 --> 00:29:01.498 Establish those mealtimes. 00:29:01.888 --> 00:29:06.088 A little bit of snacking might be okay on certain days, but you really 00:29:06.088 --> 00:29:10.498 want their bodies to get to the point where they're hungry and they 00:29:10.498 --> 00:29:12.628 want to eat good nutritious food. 00:29:13.438 --> 00:29:17.458 And then also the last one, don't allow mealtime to come become a 00:29:17.458 --> 00:29:22.258 power struggle or an miserable event for everybody in the family. 00:29:22.918 --> 00:29:28.528 Talk about fun things and don't let that become a really 00:29:28.528 --> 00:29:30.088 miserable time for you guys. 00:29:31.588 --> 00:29:35.698 All of these things can lead to overeating, can lead to unhealthy 00:29:35.698 --> 00:29:40.018 relationships, to food, and that can accompany them into adulthood. 00:29:40.588 --> 00:29:42.028 That's what we wanna try to avoid. 00:29:43.648 --> 00:29:48.988 Some of their dues include this, encourage them to try new things 00:29:49.083 --> 00:29:50.823 and do it over and over again. 00:29:51.348 --> 00:29:55.128 Just encourage them and keep presenting that to them. 00:29:55.668 --> 00:30:01.398 Sometimes it may take up to a dozen times before kids will learn to like or eat a 00:30:01.398 --> 00:30:03.918 certain thing, include them in meal prep. 00:30:03.918 --> 00:30:07.878 Kids need to learn how to help and that your family and that you work 00:30:07.878 --> 00:30:09.438 together and that this is important. 00:30:09.858 --> 00:30:11.958 So there are certain things they can do. 00:30:12.138 --> 00:30:15.708 They can help measure, they can help chop If they're older, they 00:30:15.708 --> 00:30:17.508 can help with table setting. 00:30:17.688 --> 00:30:21.168 They can help with a lot of different ways, and they need to 00:30:21.168 --> 00:30:23.268 be brought in when you can do that. 00:30:23.568 --> 00:30:26.568 So make sure that mealtime is the time when you have a little extra 00:30:26.568 --> 00:30:31.218 time when you can do that with your kids or the little kids, it's 00:30:31.218 --> 00:30:33.378 really good to separate their foods. 00:30:33.708 --> 00:30:39.528 So you don't want a lot of casserole type things because kids then 00:30:39.558 --> 00:30:40.818 they don't know what's in there. 00:30:41.058 --> 00:30:47.163 So if you can separate their food on the plate and allow them to pick, then 00:30:47.163 --> 00:30:49.773 gradually they can learn to combine foods. 00:30:50.133 --> 00:30:55.383 Learning to eat is one of the hardest things that kids do because 00:30:55.383 --> 00:30:57.273 it includes all of the senses. 00:30:57.663 --> 00:31:00.963 It includes all of the muscles in the mouth. 00:31:00.993 --> 00:31:04.413 It includes the tongue and how to manipulate food. 00:31:04.623 --> 00:31:08.133 It includes how to chew properly. 00:31:08.373 --> 00:31:12.743 There are so many things involving eating and smell and 00:31:12.863 --> 00:31:15.083 taste and all of those things. 00:31:15.083 --> 00:31:18.983 So offer small bites, especially the meat. 00:31:19.433 --> 00:31:25.583 Cut them up in very small pieces and of course hamburger type meats, or chicken, 00:31:25.583 --> 00:31:30.623 or Turkey that's been brown is really good to start out with little kids. 00:31:31.043 --> 00:31:36.473 Then always offer one favorite food at each meal, even if 00:31:36.473 --> 00:31:37.763 it's a goldfish cracker. 00:31:38.423 --> 00:31:43.553 And let kids begin to get used to trusting you that they're not 00:31:43.553 --> 00:31:47.573 going to have everything on their plate is something they don't like. 00:31:47.633 --> 00:31:52.763 They're going to have at least one thing they can allow them, and this 00:31:52.763 --> 00:31:57.353 one was so d different from me. 00:31:57.353 --> 00:32:00.653 I'd never heard this before, but they say allow them to spit 00:32:00.653 --> 00:32:02.363 into their napkin or their cup. 00:32:02.423 --> 00:32:06.263 If they really can't handle the taste, or the texture of a food. 00:32:06.773 --> 00:32:09.743 You wanna honor that they have tried that food. 00:32:10.163 --> 00:32:14.333 But if they can't manage it, give them that little cup and teach them 00:32:14.333 --> 00:32:17.753 how to quietly at home get rid of it. 00:32:18.233 --> 00:32:24.953 Then another thing you can do is pair new food with a favorite dipping sauce. 00:32:25.008 --> 00:32:28.553 If they have a favorite dipping sauce that they really like. 00:32:29.093 --> 00:32:30.983 Then, you know, that's okay. 00:32:31.043 --> 00:32:36.018 A little bit of it paired with a new food might just get them to eat it and try it. 00:32:36.018 --> 00:32:39.323 And you want your kids to become adventuresome to try new things. 00:32:40.193 --> 00:32:45.203 A big thing is to smile and act as though what you are eating is the most delicious 00:32:45.203 --> 00:32:46.883 thing you've ever eaten in your life. 00:32:47.273 --> 00:32:52.643 Because then they learn that you're modeling for them that food is 00:32:52.643 --> 00:32:56.453 good, food is healthy, and that they can feel safe to try it. 00:32:57.053 --> 00:33:00.443 And then again, make mealtime enjoyable. 00:33:00.713 --> 00:33:02.273 And that food can be fun. 00:33:02.933 --> 00:33:08.273 And if they get to try to help prepare it and serve it, they will like it more. 00:33:10.518 --> 00:33:10.808 Okay. 00:33:12.563 --> 00:33:14.333 Have questions about that. 00:33:14.363 --> 00:33:17.393 Put 'em in the chat room and we'll get, try to get back to you later 00:33:17.393 --> 00:33:18.893 with any questions about that. 00:33:19.283 --> 00:33:22.553 And you can, and I will give you at the end, I will have 00:33:22.553 --> 00:33:23.993 that on our resource list. 00:33:23.993 --> 00:33:28.043 If you have a really picky child that really needs help. 00:33:28.418 --> 00:33:32.078 Then you might want to access "Your Kid's Table" to help you with that. 00:33:32.798 --> 00:33:33.098 Okay? 00:33:33.518 --> 00:33:34.688 What about cravings? 00:33:35.108 --> 00:33:40.808 Cravings are really hard for all of us, for kids and for adults, 00:33:41.018 --> 00:33:45.848 but here's a list of things that might help with cravings first. 00:33:46.448 --> 00:33:48.128 Sometimes you can wake them out. 00:33:48.578 --> 00:33:52.628 Cravings usually only last three to five minutes, and then 00:33:52.808 --> 00:33:54.398 you are onto something else. 00:33:54.398 --> 00:33:58.598 So if you can wake them out by doing some of these other things on the 00:33:58.598 --> 00:34:01.838 list for three to five minutes, sometimes you can dodge that bullet. 00:34:02.648 --> 00:34:04.688 Practice mindful eating habits. 00:34:05.378 --> 00:34:10.178 So many of us eat in the car or we eat in front of the tv, or we eat 00:34:10.208 --> 00:34:12.578 while we're doing something else. 00:34:12.938 --> 00:34:17.888 Try to make mealtime really mindful where you're paying attention to 00:34:17.978 --> 00:34:22.358 what you eat and you're enjoying your food and you're chewing it well. 00:34:22.778 --> 00:34:26.888 Monitor stress levels and find ways to handle stress better. 00:34:27.518 --> 00:34:29.828 You know, we're not going to escape stress. 00:34:29.858 --> 00:34:33.668 We live in a stressful world and we all have stress in our lives, and 00:34:33.668 --> 00:34:35.678 some stress is actually good for us. 00:34:35.738 --> 00:34:41.198 It really helps us to be more productive at times, but we do 00:34:41.198 --> 00:34:42.998 live in a very stressful world. 00:34:43.058 --> 00:34:48.758 And if you can learn to handle your stress better, then it will help with 00:34:48.758 --> 00:34:56.088 your cravings, because many times stress triggers wanting something sweet or fatty 00:34:56.098 --> 00:35:02.938 or something that reminds us of childhood that really is not in our best interest. 00:35:03.418 --> 00:35:04.648 Drink plenty of water. 00:35:04.648 --> 00:35:07.798 If you start to crave something, go get a glass of water sometimes. 00:35:07.798 --> 00:35:10.408 That in itself will take care of the craving for you. 00:35:10.948 --> 00:35:12.208 Now, get enough sleep. 00:35:12.418 --> 00:35:16.978 A lack of sleep can really lead to cravings and to weight gain. 00:35:17.788 --> 00:35:18.958 Eat enough protein. 00:35:19.813 --> 00:35:21.823 Control calorie intake. 00:35:22.033 --> 00:35:25.723 And if this helps to control your calorie intake and your nighttime snacking, 00:35:26.113 --> 00:35:30.473 if you're getting enough protein in your diet, chewing gum can help. 00:35:30.803 --> 00:35:35.303 It can help reduce that sweet, salty snack consumption that you get caught up in. 00:35:36.213 --> 00:35:37.173 Change of scenery. 00:35:37.953 --> 00:35:43.323 If on your way home you have a tendency to drive by McDonald's and grab a cola 00:35:43.373 --> 00:35:45.553 and a thing of fries, go by McDonald's. 00:35:45.943 --> 00:35:49.663 Try to reroute yourself so that you're not tempted in that way and 00:35:49.663 --> 00:35:51.433 your kids are tempted in that way. 00:35:51.943 --> 00:35:55.543 How young was your child when they first learned to recognize the gold and arches? 00:35:56.473 --> 00:35:57.403 Mine were young. 00:35:57.523 --> 00:35:58.843 They were like two or three. 00:35:58.843 --> 00:36:00.823 They learned what those golden arches was. 00:36:00.883 --> 00:36:03.673 So just don't drive by McDonald's if you can. 00:36:04.333 --> 00:36:07.003 Another change of scenery is take a walk. 00:36:07.363 --> 00:36:10.123 Getting out in nature is really helpful. 00:36:10.123 --> 00:36:15.703 Taking your dog for a walk, call a friend and chat with a friend or a relative. 00:36:16.093 --> 00:36:21.373 Or take a shower, anything to try to change that scenery so that you're 00:36:21.373 --> 00:36:23.803 not caught up in eating that snack. 00:36:24.553 --> 00:36:25.873 Then avoid hunger. 00:36:26.083 --> 00:36:29.983 Really make sure that you're eating at regular time. 00:36:30.583 --> 00:36:35.113 I learned recently that spinach extract is something that's new 00:36:35.293 --> 00:36:36.763 and seems to reduce cravings. 00:36:36.763 --> 00:36:40.303 I haven't tried it yet, but I'm anxious to see if that's something 00:36:40.303 --> 00:36:41.743 that really might reduce cravings. 00:36:42.003 --> 00:36:47.373 Listen to your favorite music, write an email and thank someone 00:36:47.733 --> 00:36:49.833 who needs to really hear that. 00:36:50.253 --> 00:36:54.243 And right now, we're so isolated and we're so disconnected. 00:36:54.843 --> 00:36:58.613 Give time to write an email to a friend or to a relative. 00:36:58.733 --> 00:37:02.213 Then just say, you know, thank you for being there for me. 00:37:02.393 --> 00:37:06.353 That would be a really great thing to do, not only for them, but for you. 00:37:06.683 --> 00:37:10.898 Take a bubble bath, any of those kind of things that will divert your attention. 00:37:11.763 --> 00:37:15.453 If you struggle holding yourself accountable, then have a 00:37:15.633 --> 00:37:19.473 plan to help serve as a coach and give him or her a call. 00:37:20.103 --> 00:37:23.703 Also, you know, who makes a great accountability coach? 00:37:24.093 --> 00:37:25.683 Kids, they're brutal. 00:37:25.923 --> 00:37:27.993 They will hold you accountable. 00:37:28.203 --> 00:37:32.943 And so if you have your child be your accountability coach, 00:37:33.273 --> 00:37:34.503 they will really help you. 00:37:34.833 --> 00:37:39.693 Then if you have sugar cravings, you can try using other things such as 00:37:39.723 --> 00:37:46.803 dates, monk, fruit, svia, or other things to sweeten up your drink. 00:37:46.953 --> 00:37:53.273 Instead of table sugar, I make a mock pumpkin spice latte, and 00:37:53.373 --> 00:37:55.083 what I use is monk fruit in it. 00:37:55.623 --> 00:38:00.343 I also use unsweetened soy or organic almond milk. 00:38:00.913 --> 00:38:08.978 I add a little bit of pumpkin spice and I use a little bit of organic dried coffee. 00:38:09.098 --> 00:38:11.558 And a little bit of coffee is not gonna hurt you. 00:38:11.558 --> 00:38:15.338 It has a lot of phytonutrient phy phytonutrients in it. 00:38:15.908 --> 00:38:21.278 And so if you're really craving a Starbucks, give that a try and see if that 00:38:21.548 --> 00:38:26.228 will be a better option for you than a really heavily lightened sugar Starbucks. 00:38:29.168 --> 00:38:29.468 Okay? 00:38:30.188 --> 00:38:37.538 Every year, the EWG Environmental Work Group comes out with a list of 00:38:37.598 --> 00:38:43.478 what they call the Dirty Dozen and the Clean 15, and on the Dirty Dozen. 00:38:44.108 --> 00:38:48.878 These are foods that they test in a lab that have the most 00:38:49.268 --> 00:38:51.788 pesticides and herbicides on them. 00:38:52.448 --> 00:38:55.208 I never buy conventional strawberries. 00:38:56.003 --> 00:39:01.223 Strawberries is always the number one of the dirty dozen, and it doesn't 00:39:01.223 --> 00:39:02.873 change usually from year to year. 00:39:02.963 --> 00:39:07.373 So when I buy strawberries, I try to make sure that I buy organic strawberries. 00:39:08.033 --> 00:39:10.553 Spinach is almost always number two. 00:39:11.033 --> 00:39:14.333 Kale nectarines, apples, grapes, peaches. 00:39:14.873 --> 00:39:22.103 These are the fruits and vegetables that if you can't afford to try to buy organic, 00:39:22.763 --> 00:39:26.993 if you can't, do not keep that from eat. 00:39:27.083 --> 00:39:29.663 Keep you from eating fruits and vegetables. 00:39:30.083 --> 00:39:34.733 Wash them in baking soda water with a little bit of baking soda or water 00:39:34.733 --> 00:39:39.273 with a little bit of apple cider vinegar or those kind of things. 00:39:39.363 --> 00:39:44.793 And that will really help to remove a lot of that from your fruits and vegetables. 00:39:45.213 --> 00:39:51.613 Then the other list that they publish is called the 2020 Clean 15 Foods List. 00:39:52.613 --> 00:39:56.613 These are the foods that you don't have to really worry about so much. 00:39:56.613 --> 00:39:59.643 They really don't have a lot of residue on them. 00:39:59.703 --> 00:40:04.233 And so you don't have to buy organic for these products. 00:40:04.713 --> 00:40:10.403 Avocados, sweet corn, pineapples, onions, papayas, frozen sweet peas, 00:40:10.783 --> 00:40:16.643 eggplant, asparagus, cauliflower, cantaloupes, broccoli, mushrooms. 00:40:16.943 --> 00:40:18.473 And I wanna say a word about mushrooms. 00:40:18.983 --> 00:40:22.373 We should be eating a lot more mushrooms, especially us ladies. 00:40:22.373 --> 00:40:24.113 We need to be eating mushrooms. 00:40:24.543 --> 00:40:27.293 Many of the studies have showed that is really helpful 00:40:27.323 --> 00:40:28.913 in preventing breast cancer. 00:40:29.253 --> 00:40:33.353 So just think about trying to incorporate mushrooms into your diet whenever you can. 00:40:33.623 --> 00:40:35.963 Cabbages honey, do melons and kiwis. 00:40:36.293 --> 00:40:39.593 So these are the ones that you don't have to worry about so much. 00:40:43.648 --> 00:40:46.613 Okay, now if you're like me. 00:40:47.543 --> 00:40:51.353 Sometimes you have really good intentions and you say I really want 00:40:51.353 --> 00:40:53.573 to incorporate more fresh veggies. 00:40:53.573 --> 00:40:59.423 I have great intentions and I buy them, but I can't find reasonably 00:40:59.423 --> 00:41:04.133 priced organics, or I end up throwing them away because of my busy life. 00:41:04.223 --> 00:41:05.183 So what can you do? 00:41:05.663 --> 00:41:08.123 Well, there are a few things you can do. 00:41:08.603 --> 00:41:13.193 Number one, I don't know if you've seen those little trailers around town that 00:41:13.703 --> 00:41:19.633 are painted with all kinds of fresh foods and vegetables on the outside. 00:41:20.263 --> 00:41:24.773 These are CSA community supported agriculture and what that does, it 00:41:24.773 --> 00:41:29.813 takes local farmers who grow fruits and vegetables and they give them an 00:41:29.843 --> 00:41:36.868 outlet to sell directly to families so that you get fruits and vegetables that 00:41:36.868 --> 00:41:42.358 are local and haven't been put on an airplane and flown from another country 00:41:42.508 --> 00:41:48.068 or into a big semi tractor trailer trust and shipped across the country. 00:41:48.368 --> 00:41:53.198 It's really better that you get those products, your fruits and vegetables 00:41:53.288 --> 00:41:58.778 locally if you can, because they are going to retain a lot more of the 00:41:58.778 --> 00:42:03.098 nutrients than ones that you get at your grocery store that have been shipped in. 00:42:03.308 --> 00:42:06.098 If you've been to Sprouts recently, a lot of times they'll have a signup 00:42:06.098 --> 00:42:10.298 that says that their fruits and vegetables come from no further away 00:42:10.298 --> 00:42:14.198 than like a hundred miles because they wanna make sure that they maintain 00:42:14.258 --> 00:42:17.228 as many of the nutrients as possible. 00:42:17.468 --> 00:42:19.148 So a CSA is a good option. 00:42:20.078 --> 00:42:25.298 You can also visit farmer's markets in the summertime and you will get fruits 00:42:25.298 --> 00:42:30.008 and vegetables that have a higher content nutrients then if you buy 00:42:30.008 --> 00:42:31.868 them in a conventional grocery store. 00:42:33.158 --> 00:42:34.358 Use fresh paper. 00:42:34.508 --> 00:42:35.408 What is fresh paper? 00:42:35.408 --> 00:42:42.398 Well, fresh paper is a product that was developed by a lady from India and she 00:42:42.398 --> 00:42:49.118 use to as a child, she watched her mom, who would take spices and things and 00:42:49.208 --> 00:42:55.088 put them into a paper with her fresh fruits and vegetables and wrap them up 00:42:55.088 --> 00:42:58.268 in paper, and it kept them fresh longer. 00:42:58.718 --> 00:43:06.578 And so she did a lot of experimenting and trials, and she came up with 00:43:06.788 --> 00:43:08.288 a product called Fresh Paper. 00:43:08.708 --> 00:43:10.388 You can buy it on Amazon. 00:43:13.568 --> 00:43:18.968 It's about, I think a packet of it is about $9, but you take, and you can cut 00:43:18.968 --> 00:43:22.988 it into pieces, put it in your bowl of fresh fruit, put it in your vegetable 00:43:22.988 --> 00:43:28.008 drawers, and it will help your fruits and vegetables stay fresh a little bit longer. 00:43:28.578 --> 00:43:32.178 Another thing that you can do with your leftover veggies is to make 00:43:32.508 --> 00:43:37.518 soup or broth, and you can freeze it and then you can have it for later. 00:43:37.878 --> 00:43:43.098 Some people freeze it in an ice cube tray, and then they can get out as 00:43:43.098 --> 00:43:48.968 many of the frozen cubes of broth as they need for different recipes. 00:43:49.398 --> 00:43:54.528 You can also make your soup and then freeze it in the bowl you're going 00:43:54.528 --> 00:43:57.948 to eat it in, and then just grab it and stick it in the microwave. 00:43:58.278 --> 00:44:04.338 Now many of you may have heard that microwaving food is not as 00:44:04.338 --> 00:44:07.668 healthy, but Dr. Michael Gregor. 00:44:08.193 --> 00:44:13.363 Who is a well-known nutritionist and doctor has a website called 00:44:13.513 --> 00:44:18.853 nutrition facts.org, and he is done some research on that. 00:44:19.063 --> 00:44:25.508 He has proven that actually microwaving food does not remove as many of 00:44:25.513 --> 00:44:27.753 the nutrients as you think it does. 00:44:28.083 --> 00:44:33.573 And in fact, next to steaming, microwaving is probably the next best thing. 00:44:34.163 --> 00:44:37.893 So don't worry about freezing things ahead of time and 00:44:37.893 --> 00:44:39.483 microwaving it, it will be fine. 00:44:39.823 --> 00:44:41.953 I recently learned about Cookin' with Google. 00:44:42.503 --> 00:44:46.963 Cookin' with Google is a website you can go to and you can put in what 00:44:46.963 --> 00:44:49.783 ingredients you actually have in your house, and then it will give 00:44:49.783 --> 00:44:52.248 you a recipe using those recipes. 00:44:53.953 --> 00:44:54.733 Composting. 00:44:55.033 --> 00:45:00.193 I have a composter in my yard that I use that I put all of my vegetable scraps 00:45:00.193 --> 00:45:06.283 that I don't use for making broth I put into my composter for my garden, 00:45:06.673 --> 00:45:09.163 which is really adds a nutrients. 00:45:09.163 --> 00:45:15.033 And make sure that the vegetables that you grow in your garden or in your pot on your 00:45:15.133 --> 00:45:21.118 patio is healthier because it has a lot of the soil is made from those nutrients. 00:45:22.768 --> 00:45:26.938 Okay, so what can we do as a family? 00:45:27.118 --> 00:45:29.338 Well, there are a lot of things you can do. 00:45:29.758 --> 00:45:35.188 These are just some ideas, and again, just jot down ones that you 00:45:35.188 --> 00:45:37.648 think really resonate with you. 00:45:37.858 --> 00:45:42.508 I don't want you to leave here thinking, oh my gosh, I can't do all of this. 00:45:43.048 --> 00:45:45.028 Pick one or two things and try it. 00:45:45.418 --> 00:45:47.158 Just start and just try. 00:45:47.548 --> 00:45:51.628 So I'm gonna give you several ideas and just think about what might work for you. 00:45:52.198 --> 00:45:56.158 First of all, the connections and the relationships with 00:45:56.158 --> 00:45:58.918 your family are everything. 00:45:59.668 --> 00:46:03.598 That's the most important thing in Health Coach school. 00:46:03.598 --> 00:46:09.868 We talk about primary foods and secondary foods, and all the foods that you put 00:46:09.868 --> 00:46:12.058 in your mouth are secondary foods. 00:46:12.628 --> 00:46:18.778 Primary foods are those things which really nourish your soul 00:46:19.018 --> 00:46:21.028 and connect you as a family. 00:46:21.298 --> 00:46:28.523 And they are your relationships and your physical activity and whether or 00:46:28.523 --> 00:46:32.993 not you really are in a career that's feeding your soul, or if you're in a 00:46:32.993 --> 00:46:35.873 career that's just really draining you. 00:46:36.473 --> 00:46:41.423 And it's about all of those other things that really make your life worth living. 00:46:42.608 --> 00:46:44.768 Connection and relationships are everything. 00:46:44.918 --> 00:46:51.008 So before you start anything, connect with your family and let them know 00:46:51.008 --> 00:46:56.113 that anything that is changed is because of love and your love for 00:46:56.113 --> 00:47:00.113 them and your connection to them and how you want them to grow up in life. 00:47:00.613 --> 00:47:01.673 Be transparent. 00:47:02.373 --> 00:47:04.658 Get them on board with small changes. 00:47:04.718 --> 00:47:09.038 Don't spring them on all of a sudden, assure them they can have 00:47:09.038 --> 00:47:11.318 treats, just not all the time. 00:47:11.588 --> 00:47:14.318 And aim for an 80/20 lifestyle. 00:47:14.648 --> 00:47:19.598 And you know what, that's really a lot harder than it sounds. 00:47:19.958 --> 00:47:23.198 'cause you think, oh yeah, 80/20 that's doable. 00:47:23.438 --> 00:47:29.288 You know, 20 out of 21 meals a week, that's about four or five meals that we 00:47:29.288 --> 00:47:34.328 can kind of cheat on and do something fun or eat out at something that's not as 00:47:34.358 --> 00:47:38.858 healthy for us as long as the other, all the other meals are completely healthy. 00:47:39.413 --> 00:47:40.523 But it is hard. 00:47:40.523 --> 00:47:43.163 So start small and work up to it. 00:47:43.673 --> 00:47:47.413 We'd love to see you get to 90/10, but if you can get to 80/20, 00:47:47.933 --> 00:47:53.213 you're gonna be a lot better off than most people in America. 00:47:53.873 --> 00:47:59.123 So get your kids involved in planning, preparing and cooking food at home. 00:47:59.123 --> 00:48:04.253 Well, a great thing that you can do is you put up a planner on the fridge 00:48:04.703 --> 00:48:09.023 and everybody in the family gets to pick what they want for one meal. 00:48:09.263 --> 00:48:13.703 It teaches them they don't get to pick all the time, but everybody has a say. 00:48:13.943 --> 00:48:15.833 So, just a simple list. 00:48:16.073 --> 00:48:21.503 On Sunday when you're getting ready to do your shopping list, you can pull that off 00:48:21.503 --> 00:48:25.703 the fridge and you can see what the kids really wanna have that week, what your 00:48:25.703 --> 00:48:29.633 husband wants to have that week, and then you can make your shopping list from that. 00:48:30.233 --> 00:48:34.403 Make an agreement that you're all gonna be open, that you'll at least try things. 00:48:35.153 --> 00:48:41.618 Then slowly, and I underline slowly, do a pantry makeover. 00:48:41.918 --> 00:48:43.268 Look at your pantry. 00:48:43.688 --> 00:48:47.248 What is in there that you can go ahead and use that may not 00:48:47.248 --> 00:48:48.778 be as healthy for your family? 00:48:49.168 --> 00:48:54.418 Look at the labels, then try to make a healthy choice the easy choice. 00:48:55.018 --> 00:48:59.878 So instead of having a bag of chips, have apples and peanut butter, or have 00:49:00.088 --> 00:49:04.288 something that your kid really likes that's on the healthier end rather 00:49:04.288 --> 00:49:06.838 than on the unhealthy side of it. 00:49:08.188 --> 00:49:16.618 Then please do simple nutritious meals and snacks and we're all so busy 00:49:16.648 --> 00:49:18.718 and doing so many things these days. 00:49:19.108 --> 00:49:26.653 Try a sheet pan meal where you put a lean chicken breast or potatoes or that 00:49:26.653 --> 00:49:31.528 are chopped up or sweet potatoes that are chopped up or broccoli or whatever 00:49:31.528 --> 00:49:34.918 vegetables you really like in your family. 00:49:35.188 --> 00:49:38.818 Put them on the sheet tray and bake them and you have a complete meal. 00:49:39.518 --> 00:49:43.508 The Instapot, oh my gosh, the Instapot is the greatest thing. 00:49:43.718 --> 00:49:47.888 You can make a meal in sometimes as little as 10 minutes. 00:49:48.138 --> 00:49:53.778 And there is a website called Instapot 101, and it's a lot of people who 00:49:53.778 --> 00:49:58.518 are new to Insta Potts and they're trying to learn how to make good 00:49:58.518 --> 00:49:59.748 nutritious food in an Instapot. 00:50:00.113 --> 00:50:02.303 You might wanna check out that website. 00:50:03.173 --> 00:50:08.933 Eat a real breakfast, try to send your children off to school, ready 00:50:08.933 --> 00:50:13.188 to learn with a nutritious breakfast that has some protein in it. 00:50:13.763 --> 00:50:16.593 Try a smoothie with blueberries. 00:50:16.773 --> 00:50:20.673 Blueberries are one of the best brain foods you can give your. 00:50:21.438 --> 00:50:26.418 So try to do something healthy like that in the morning, and that 00:50:26.418 --> 00:50:29.778 will really help your children with their learning and then eat together 00:50:29.778 --> 00:50:32.868 as a family without social media. 00:50:33.098 --> 00:50:37.628 Some families have a basket that they put their cell phones in during mealtime, and 00:50:37.628 --> 00:50:39.758 then after mealtime, they can pick it up. 00:50:40.628 --> 00:50:45.488 Research shows that children who do this do better in every way. 00:50:45.758 --> 00:50:49.598 They get better grades, they have healthier relationships. 00:50:49.988 --> 00:50:54.753 They're less likely to drink, smoke, or develop eating disorders or obesity. 00:50:55.143 --> 00:50:59.163 Eating together as a family is one of the best things you can do for your kids. 00:51:03.123 --> 00:51:05.533 We also talk about crowding out. 00:51:05.833 --> 00:51:14.563 Crowding out is a method of adding in whole healthy food choices that satisfy 00:51:14.563 --> 00:51:16.993 the body through nutrition and fiber. 00:51:17.533 --> 00:51:22.303 And then in turn reduce the intake of less healthy foods. 00:51:22.783 --> 00:51:28.613 So for instance if you eat an apple, you are gonna be much more satisfied and 00:51:28.613 --> 00:51:32.903 your body's gonna be much more satisfied than if you ate a whole bag of chips. 00:51:33.203 --> 00:51:39.053 So try slowly crowding out some of those less healthy foods with 00:51:39.053 --> 00:51:41.273 healthier options for your kids. 00:51:41.783 --> 00:51:48.323 Jane Hersey of the Feingold Association recommends general steps for families just 00:51:48.323 --> 00:51:50.943 slowly moving towards healthier products. 00:51:51.363 --> 00:51:55.413 And if any of you have children who have ADHD, you might 00:51:55.413 --> 00:51:56.883 wanna check out this website. 00:51:56.993 --> 00:52:01.493 They really have a lot of good ideas for families that are more integrative. 00:52:01.493 --> 00:52:05.558 And as you know, I'm an integrating health coach, so their recommendations 00:52:05.558 --> 00:52:09.158 are more integrative and you might wanna check it out and see if it works. 00:52:09.158 --> 00:52:12.608 It works for some kids, for others it doesn't, but it's worth a try. 00:52:13.028 --> 00:52:19.148 And did you know that switching from Cheetos to Fritos gets rid of the dyes, 00:52:19.328 --> 00:52:21.758 the artificial flavors, and the MSG. 00:52:22.178 --> 00:52:25.448 And if you do organic Fritos, that's even better. 00:52:25.868 --> 00:52:30.888 Switching to Ghirardelli chocolate from a Hershey bar, gets rid 00:52:30.888 --> 00:52:33.108 of the fake vanilla flavoring. 00:52:33.198 --> 00:52:38.388 And please, if you have the vanilla flavoring rather than real vanilla 00:52:38.388 --> 00:52:40.338 in your cabinet, I'd get rid of it. 00:52:40.608 --> 00:52:42.828 Did you know it's a byproduct of paper mills? 00:52:43.008 --> 00:52:45.258 It's not a healthy thing to have in your cabinet. 00:52:45.828 --> 00:52:50.558 Try crispix in place of tricks so you don't get the food dye. 00:52:50.808 --> 00:52:53.858 You don't want your kids to have all of those bright colored food dye. 00:52:54.528 --> 00:52:58.488 White cheddar mac rather than the neon yellow cheddar mac and cheese. 00:52:58.708 --> 00:53:00.748 Seven up instead of Mountain Dew. 00:53:00.808 --> 00:53:05.593 Mountain Dew is full of caffeine and replace Flintstone vitamins 00:53:05.593 --> 00:53:10.663 with a natural version, and then use white toothpaste instead of the 00:53:10.663 --> 00:53:16.723 neon green or blue toothpaste with all kinds of weird stuff in it. 00:53:16.963 --> 00:53:22.513 Just try to make a few of those simple changes and do it a little at a time 00:53:22.753 --> 00:53:27.103 to help crowd out some of the stuff that we don't even just pick up 'cause 00:53:27.103 --> 00:53:28.633 it's fun and we don't realize it. 00:53:30.493 --> 00:53:34.453 Now, take back your meals from corporations. 00:53:34.993 --> 00:53:38.893 Corporations are not in the business of making you healthy. 00:53:39.553 --> 00:53:43.303 They're in the business of selling products, so try to take back 00:53:43.303 --> 00:53:45.073 some of your meals from them. 00:53:45.673 --> 00:53:47.563 Eat at home as much as possible. 00:53:48.013 --> 00:53:49.753 Control that food environment. 00:53:50.053 --> 00:53:53.053 Make the easy choice, the healthy choice. 00:53:54.103 --> 00:53:55.963 Now, if you hate cooking. 00:53:56.338 --> 00:54:00.958 Take turns and include the kids, help them learn how to cook, and maybe 00:54:00.958 --> 00:54:05.128 it's only spaghetti that they learn how to make some kind of a sandwich. 00:54:05.398 --> 00:54:06.538 But they can do that. 00:54:07.648 --> 00:54:13.528 One of the things I wanna recommend to you is include low effort, medium 00:54:13.528 --> 00:54:16.198 effort, and a few high effort foods. 00:54:16.648 --> 00:54:22.768 I love to cook and so my downfall is, what I'll do is I will make lots and 00:54:22.768 --> 00:54:28.438 lots of really high effort food, meals for my family, and then I get burned out 00:54:29.098 --> 00:54:33.058 and then we end up eating out, or we end up eating something that's unhealthy. 00:54:33.538 --> 00:54:37.438 So when you're making your menu for that week, just try to make some 00:54:37.438 --> 00:54:42.778 really low effort meals and then only a few of the high effort meals. 00:54:43.663 --> 00:54:48.583 For instance, like I love to cook Indian, but Indian food is high effort. 00:54:48.583 --> 00:54:51.343 It takes a lot of effort and a lot of ingredients. 00:54:51.793 --> 00:54:55.903 And so try to switch those out and head towards the lower the medium 00:54:55.903 --> 00:54:57.463 with a high effort once in a while. 00:54:58.033 --> 00:55:01.183 Now there's some great options out there if you hate to cook. 00:55:01.903 --> 00:55:08.713 If you look on buyers guide.org, it will give you a list of the best home 00:55:08.713 --> 00:55:11.473 meal delivery companies or services. 00:55:12.193 --> 00:55:15.433 Sometimes you can even try them out for a week for free. 00:55:15.793 --> 00:55:22.293 One of my friends gave me a free coupon and we tried out HelloFresh for a week 00:55:22.773 --> 00:55:26.133 and actually I was really happy with it. 00:55:26.523 --> 00:55:28.923 I don't think it's something that I would wanna do every 00:55:28.923 --> 00:55:31.143 day, and it's a little pricey. 00:55:31.143 --> 00:55:36.273 It's about the same as eating out, but you can pick how often you wanna do it. 00:55:36.273 --> 00:55:39.603 You can do it three times a week, two times a week. 00:55:40.063 --> 00:55:44.563 There are also organic ones that you can do like Purple Carrot or Sun Baskett. 00:55:44.563 --> 00:55:46.753 There are a few of those that are organic. 00:55:47.083 --> 00:55:51.643 You'll pay more for the organic, but as my husband always says, pay now or pay later. 00:55:52.093 --> 00:55:58.203 So think about occasionally doing some of the free home delivery services. 00:55:58.683 --> 00:56:03.453 I think Hill Fresh is about $5.99 per person per meal. 00:56:04.743 --> 00:56:08.283 Then stop drinking sweetened beverages at every meal. 00:56:08.943 --> 00:56:10.623 Only do that as a treat. 00:56:10.803 --> 00:56:17.343 Occasionally try to do water or another beverage that's not sugar sweet. 00:56:17.793 --> 00:56:23.013 And then reduce processed food and learn that we talked about earlier. 00:56:27.483 --> 00:56:31.463 Now we're so busy we have good intentions. 00:56:31.463 --> 00:56:31.998 We wanna plan. 00:56:32.813 --> 00:56:37.883 It really will in the long run, save you some time and make 00:56:37.883 --> 00:56:39.773 mealtime a whole lot happier. 00:56:40.793 --> 00:56:45.023 Try starting out with just a week at a time and then save that week. 00:56:45.173 --> 00:56:46.793 The next week, do a different one. 00:56:47.003 --> 00:56:52.013 And then before long you have a whole month of plans that you can rotate. 00:56:52.763 --> 00:56:55.433 Allow each family member to have an input. 00:56:55.643 --> 00:56:58.493 Do the planner on the fridge where they can write in their 00:56:58.493 --> 00:56:59.963 request for that next week. 00:57:00.983 --> 00:57:03.653 But make sure they know they don't get to. 00:57:03.653 --> 00:57:06.803 Always pick and include everyone in the family. 00:57:07.553 --> 00:57:13.883 And again, I wanna emphasize, don't be a short order cook, make one meal, 00:57:14.213 --> 00:57:18.773 make a shopping list that's complete, but don't overbuy and waste foods, 00:57:18.773 --> 00:57:20.453 especially with your fresh veggies. 00:57:20.973 --> 00:57:23.763 Shop at a time that's best for you. 00:57:23.973 --> 00:57:28.053 Or the greatest thing since COVID for me is having groceries delivered. 00:57:28.323 --> 00:57:28.983 I love that. 00:57:28.983 --> 00:57:30.903 And yeah, it costs a little more. 00:57:31.278 --> 00:57:33.708 But it is so convenient. 00:57:33.798 --> 00:57:34.818 I just love it. 00:57:34.818 --> 00:57:36.888 If you have a tried having your groceries delivered, I 00:57:36.888 --> 00:57:38.328 would suggest giving it a try. 00:57:39.168 --> 00:57:42.768 You can go to Instacart and join for a full meal for a full 00:57:42.768 --> 00:57:44.848 year, and it's a one time fee. 00:57:44.878 --> 00:57:48.418 And then you decide whether or not you wanna give a tip to the driver. 00:57:49.978 --> 00:57:53.638 Add new foods that do it slowly and gradually. 00:57:54.118 --> 00:57:58.018 Building a month of recipes at a time that you can rotate if you 00:57:58.018 --> 00:57:59.638 wish them into the next month. 00:58:00.658 --> 00:58:05.038 Then always check your planner the night before you go to plan your meals 00:58:05.218 --> 00:58:09.238 or make your grocery list so that you can get your meat out to thaw so that 00:58:09.238 --> 00:58:13.828 you can soak your beans or so that you can even cook the rice or quinoa ahead 00:58:13.828 --> 00:58:16.168 of time and you aren't rushed now. 00:58:16.828 --> 00:58:21.118 We used to always soak our beans, but now with the Insta Pott, you can make beans 00:58:21.448 --> 00:58:23.548 in just a short time without soaking them. 00:58:23.548 --> 00:58:25.168 So that's something else to think about. 00:58:25.168 --> 00:58:27.958 Unless you're old fashioned and you really wanna soak your beans, 00:58:28.348 --> 00:58:29.938 you can do it in the Insta Pott. 00:58:29.938 --> 00:58:34.228 Without doing that, I always say cook once. 00:58:34.558 --> 00:58:35.218 Eat twice. 00:58:35.788 --> 00:58:38.818 So when you make rice, double the recipe. 00:58:39.028 --> 00:58:43.738 Put half in the freezer for the next time, or quinoa, or any of 00:58:43.738 --> 00:58:46.258 your whole grains or even your soup. 00:58:46.528 --> 00:58:48.658 Make a double batch, freeze half. 00:58:53.578 --> 00:58:57.178 Here's some at home tips for better learning for your kiddos. 00:58:57.988 --> 00:58:59.968 Make sure your child's ready to learn with that. 00:58:59.968 --> 00:59:00.868 Healthy breakfast. 00:59:00.958 --> 00:59:02.338 We talked about it earlier. 00:59:02.698 --> 00:59:06.658 A blueberry smoothie or strawberry smoothie or banana. 00:59:06.988 --> 00:59:08.128 Put some protein in it. 00:59:08.398 --> 00:59:13.038 Put what they call baby spinach or baby kale in there, they won't even 00:59:13.038 --> 00:59:18.168 know it's in there, but they will get some of those finer nutrients in there. 00:59:18.498 --> 00:59:21.858 And if you want, you can add a little protein powder, but if you're 00:59:21.858 --> 00:59:25.338 gonna add some protein powder, be sure to add a little fat, like some 00:59:25.738 --> 00:59:27.418 walnuts or something like that. 00:59:27.508 --> 00:59:31.608 'cause that will help them to digest the protein better. 00:59:32.388 --> 00:59:36.438 Structure is so important to the emotional wellbeing of your child, 00:59:36.978 --> 00:59:42.348 and it also makes moments of spontaneity even more fun and exciting. 00:59:42.648 --> 00:59:46.338 So make sure that you try to incorporate as much as you 00:59:46.338 --> 00:59:48.408 can structure into their life. 00:59:48.648 --> 00:59:53.998 A healthy breakfast, bedtime routines, which are great. 00:59:54.328 --> 00:59:57.448 Those kind of little things that you can do to place structure in 00:59:57.448 --> 00:59:59.188 your child's life is really helpful. 00:59:59.488 --> 01:00:03.938 Time for homework and those things, the time for looking through backpacks, all of 01:00:03.938 --> 01:00:10.028 those things help your teachers and help your child Make mealtime fun, positive. 01:00:10.358 --> 01:00:12.488 Talk about their great parts of their day. 01:00:12.878 --> 01:00:15.678 If you know they've had a bad day at school, don't bring it up at dinner. 01:00:16.318 --> 01:00:20.998 Talk about your weekend plans or upcoming events, anything positive, 01:00:21.418 --> 01:00:26.218 and then be sure and decrease food talk and pressure to eat. 01:00:26.698 --> 01:00:29.758 Don't talk about food so much, just encourage them to try and move on. 01:00:31.498 --> 01:00:36.138 Another thing that's recommended by Dr. Ned who is an expert in 01:00:36.138 --> 01:00:40.518 ADHD, is focus on your child's strengths and not their weaknesses. 01:00:40.758 --> 01:00:44.568 Help them become really great at what they were already good at, 01:00:44.628 --> 01:00:49.908 instead of trying to constantly focus on what they're not good at. 01:00:50.808 --> 01:00:52.428 Make a cool down corner in your. 01:00:53.163 --> 01:00:57.733 One of the things that we do in the work group that I'm in for 01:00:57.733 --> 01:01:01.093 Golden Rotaries, we go into schools and we make cool down corners. 01:01:01.753 --> 01:01:05.593 And these are areas where children can go to learn to self-regulate, 01:01:05.833 --> 01:01:07.183 to calm themselves down. 01:01:07.513 --> 01:01:11.323 And you can put all kinds of things into a cool down corner at home. 01:01:11.653 --> 01:01:13.423 It might be a stuff to animals stuff. 01:01:14.143 --> 01:01:18.748 It might be a coloring book, it might be tissue paper that they can tear 01:01:18.748 --> 01:01:22.008 into, a little trash can that helps them get their frustrations out. 01:01:22.338 --> 01:01:27.458 It might be a little, fidget or something that they can use to do that. 01:01:27.758 --> 01:01:33.458 Two things that are really helpful to teach your children are breathing and 01:01:33.728 --> 01:01:38.258 tapping, and those are two things that we go in and teach teachers how to 01:01:38.258 --> 01:01:39.788 work with their children around that. 01:01:40.178 --> 01:01:46.088 The 4-4-4 breathing method is really good for little ones because almost over every 01:01:46.088 --> 01:01:47.993 little one can learn to count to four. 01:01:49.103 --> 01:01:53.393 So you breathe in for four, a count of 4, 1, 2, 3, 4. 01:01:53.393 --> 01:01:53.903 Breathe in. 01:01:54.383 --> 01:01:59.753 You hold it for four, you breathe out for four, and you'll be really surprised 01:01:59.903 --> 01:02:06.173 at how much this will help kids to calm down and to center themselves and to 01:02:06.173 --> 01:02:11.603 get themselves back into a safe where they can come back to the table or they 01:02:11.603 --> 01:02:16.553 can come back to a family activity and they can learn that to self-regulate 01:02:16.553 --> 01:02:18.083 is a great thing to teach kids. 01:02:18.893 --> 01:02:23.513 Then work with your child's teacher and your school in your district to 01:02:23.513 --> 01:02:29.343 support non-food rewards at school instead of handing out candy or 01:02:29.343 --> 01:02:31.113 peppermints or things like that. 01:02:31.383 --> 01:02:36.063 Help them to use pencils or erasers or other rewards. 01:02:36.813 --> 01:02:40.773 Also work with your district around healthy school, lunch programs, 01:02:41.433 --> 01:02:43.923 school gardens, scratch cooked meals. 01:02:44.403 --> 01:02:47.313 There is a gal by the name of Chef Ann. 01:02:47.673 --> 01:02:50.133 She works in Boulder Valley School District. 01:02:50.403 --> 01:02:55.143 She is a nationally known speaker and she has really worked to change 01:02:55.353 --> 01:03:01.083 most of the food in Boulder Valley to scratch cooked foods instead of 01:03:01.083 --> 01:03:03.793 government pack prepackaged foods. 01:03:04.153 --> 01:03:09.223 And her website is a wonderful place to visit, and she is a wonderful 01:03:09.223 --> 01:03:14.263 person to follow and find out what you can do to help your district move 01:03:14.263 --> 01:03:15.703 towards more scratch cooked foods. 01:03:20.383 --> 01:03:24.373 Now, there are other lots of critical self-care factors, movement, of 01:03:24.373 --> 01:03:28.753 course, sleep, and I would say after food and nutrition, sleep 01:03:28.753 --> 01:03:30.913 is probably the most important. 01:03:31.468 --> 01:03:34.978 Physical activity though really helps you sleep and then sleep 01:03:35.218 --> 01:03:41.398 helps you to prepare and your brain is what it does when you sleep is 01:03:41.548 --> 01:03:44.698 the brain clears out all of those. 01:03:44.698 --> 01:03:48.328 And I said plaque amyloids, but I think, I mean, amyloid plex that got in their 01:03:48.328 --> 01:03:52.768 backwards, it clears out the amyloid plaques in your brain and clears your 01:03:52.768 --> 01:03:55.438 brain for the next day and for learning. 01:03:55.678 --> 01:04:00.028 So your children need to be getting at least 10 hours sleep if possible. 01:04:00.298 --> 01:04:03.448 And adults need to be getting at least seven hours sleep, 01:04:03.658 --> 01:04:04.888 especially older adults. 01:04:04.948 --> 01:04:07.768 It's really hard for older adults to do that. 01:04:08.008 --> 01:04:13.528 But there are lots of things that you can do and learn about that will help with 01:04:13.528 --> 01:04:21.028 sleep, for instance, turning off all of the media at least an hour before bedtime 01:04:21.268 --> 01:04:25.778 so that you get rid of that blue light and the body has a chance to calm down. 01:04:26.213 --> 01:04:33.893 You can have a bedtime routine where you read or you do a kind of a 01:04:33.893 --> 01:04:36.063 deep breathing exercise, the 4-4-4. 01:04:36.833 --> 01:04:40.523 You can also do what I do with my grandson, which we call toes to nose. 01:04:40.883 --> 01:04:43.913 And you start with their toes and you go up their body and 01:04:43.913 --> 01:04:45.263 you say, relax your toes. 01:04:47.213 --> 01:04:48.893 Now relax your ankles. 01:04:49.853 --> 01:04:51.503 Now relax your calves. 01:04:52.673 --> 01:04:57.683 And as you go up the body, they start to relax and they start to 01:04:57.683 --> 01:05:01.733 melt into the bed and usually they're asleep before you even get to their 01:05:01.733 --> 01:05:03.263 head or their nose at the top. 01:05:03.653 --> 01:05:05.033 So you might wanna try that. 01:05:05.513 --> 01:05:09.383 Research shows that the exercise though can be even as effective 01:05:09.473 --> 01:05:11.243 as many prescription drugs. 01:05:11.513 --> 01:05:15.443 So help your kids to get out there and move as much as possible. 01:05:17.348 --> 01:05:19.658 Now help your children maintain a healthy weight. 01:05:19.838 --> 01:05:21.608 But don't talk about weight. 01:05:21.818 --> 01:05:25.748 Talk about health, especially with our girls and our teenage girls. 01:05:26.048 --> 01:05:28.598 We want them to have a healthy relationship with 01:05:28.688 --> 01:05:30.008 food and with their weight. 01:05:30.578 --> 01:05:34.628 And if we really put too much emphasis on weight, it can be 01:05:34.628 --> 01:05:35.858 detrimental in the long run. 01:05:36.518 --> 01:05:37.928 Plant a family garden. 01:05:38.288 --> 01:05:40.268 Get involved with a community garden. 01:05:40.478 --> 01:05:42.608 Or many schools now have school gardens. 01:05:43.088 --> 01:05:46.688 Support your Healthy Lunch program and ask your school if 01:05:46.688 --> 01:05:48.788 they do recess before lunch. 01:05:49.088 --> 01:05:53.948 Reassess before lunch will help them to develop an appetite and 01:05:53.948 --> 01:05:55.478 help them eat a better lunch. 01:05:59.288 --> 01:06:02.518 This is what we call Three Pick Plus Program. 01:06:02.788 --> 01:06:06.418 It's hard to say and it's hard to do, but what you wanna do, you might 01:06:06.418 --> 01:06:07.888 wanna also put this on your fridge. 01:06:08.548 --> 01:06:11.758 Have the kids or your each family member pick one thing. 01:06:12.178 --> 01:06:16.528 Say, okay, I'm gonna drink one additional glass of water each day this week. 01:06:17.038 --> 01:06:17.308 Okay? 01:06:17.338 --> 01:06:21.088 Or, I'm going eat one extra helping of greens this week, and I'm gonna 01:06:21.088 --> 01:06:24.388 put it in a smoothie and I won't even know it's there, but I'm gonna do it. 01:06:24.988 --> 01:06:30.928 Or I'm gonna try to find a sport that I really love so that I can exercise more. 01:06:31.198 --> 01:06:33.508 Or I'm gonna really work on sleep this week. 01:06:33.598 --> 01:06:36.598 I'm going to make sure that I sleep seven to 10 hours. 01:06:37.078 --> 01:06:43.678 Or I'm gonna journal each night about what each morning, what I'm grateful for. 01:06:43.948 --> 01:06:48.748 Gratitude is a wonderful thing to practice, either in a morning routine 01:06:48.778 --> 01:06:53.578 or a bedtime routine, or I'm gonna bring one piece of organic fruit to school 01:06:53.578 --> 01:06:57.598 each morning or to work each day, and I'm going to eat it before I leave. 01:06:58.408 --> 01:07:04.438 Take a hike in nature or pause each day twice a day and take. 01:07:04.938 --> 01:07:07.388 Those deep breaths, practice that 4-4-4. 01:07:09.188 --> 01:07:11.058 These are easy things you can do. 01:07:11.548 --> 01:07:12.738 Don't have to do 'em all. 01:07:13.093 --> 01:07:16.813 Pick one everybody in the family and then hold each other accountable at the 01:07:16.813 --> 01:07:18.223 end of the week and say, how'd you do? 01:07:18.253 --> 01:07:19.333 Were you able to do it? 01:07:19.453 --> 01:07:20.713 Do you wanna change this week? 01:07:20.713 --> 01:07:21.883 You don't wanna try again? 01:07:24.103 --> 01:07:30.823 Okay, so here is a whole list of resources and if you have children 01:07:30.823 --> 01:07:36.203 with ADHD or ADD, you might want to check out Dr. Ed Hallowell. 01:07:36.913 --> 01:07:42.223 His website or the feingold.org organization that's devoted 01:07:42.223 --> 01:07:43.303 to helping with diet. 01:07:43.933 --> 01:07:48.343 Dr. Mark Hyman has a book out called, what the Heck Should I Eat? 01:07:49.033 --> 01:07:53.968 And he really makes a case for what are the foods that you 01:07:53.968 --> 01:07:55.348 really should be eating right now. 01:07:55.458 --> 01:07:59.898 If you have time and can access that book or check it out at the library, that's a 01:07:59.898 --> 01:08:05.028 great book to have around, or listen to his podcast while you're cooking dinner 01:08:05.028 --> 01:08:10.228 or while you're doing laundry, turn on your podcast to the doctor's pharmacy. 01:08:10.408 --> 01:08:15.388 He has hundreds of different topics that you can listen to on food and 01:08:15.388 --> 01:08:17.248 nutrition and lots of different things. 01:08:17.858 --> 01:08:20.888 Children's Hospital website is a great place to go. 01:08:21.318 --> 01:08:23.908 Danielle Binns for the Picky Eater Protocol. 01:08:24.428 --> 01:08:27.288 Alisha Grogan is the lady that has yourkidstable.com. 01:08:30.268 --> 01:08:33.448 The chef and foundation buyersguide.org 01:08:36.088 --> 01:08:38.698 for checking out all of the different meal delivery plants. 01:08:38.698 --> 01:08:40.318 If you wanna try that for a while. 01:08:41.503 --> 01:08:43.283 Dr. Michael Gregers nutritionfacts.org. 01:08:44.863 --> 01:08:48.823 He does a lot of research and you can find research on just about anything 01:08:48.823 --> 01:08:50.323 you can think of with nutrition. 01:08:50.953 --> 01:08:57.553 Dr. Rangan Chatterjee is kind of like the Dr. Oz of Europe, and he 01:08:57.553 --> 01:08:59.743 has written a lot of great books. 01:09:00.163 --> 01:09:04.873 I like his new book called Feel Better in Five, and it's just 01:09:04.873 --> 01:09:08.623 little things that take five minutes a day that make you healthier. 01:09:09.013 --> 01:09:10.663 If you want some great recipes. 01:09:10.663 --> 01:09:16.123 I love dinner at the zoo, and she gives easy recipes that kids will like. 01:09:16.363 --> 01:09:19.493 She has a great recipe for stir fry for kids. 01:09:19.493 --> 01:09:22.613 It's got some veggies in them and she has lots of great recipes. 01:09:22.613 --> 01:09:28.483 I think you'll like Jeffco PTA has a whole health wellness and safety 01:09:28.853 --> 01:09:34.133 component on their website that has great resources that you can access. 01:09:34.748 --> 01:09:37.088 I would really recommend that you check that out. 01:09:37.448 --> 01:09:41.888 And then of course, the wonderful Jefferson Center for 01:09:41.888 --> 01:09:43.178 Mental Health is wonderful. 01:09:43.178 --> 01:09:48.278 They have great free or low cost webinars on many subjects that you can access, 01:09:48.578 --> 01:09:52.548 and it is a great place to go as well. 01:09:56.898 --> 01:10:00.528 Now every webinar has a call to action. 01:10:01.038 --> 01:10:04.788 A call to action is to encourage you to take action. 01:10:04.878 --> 01:10:09.138 Sometime this week, you can have all the greatest ideas in the world, but if 01:10:09.138 --> 01:10:14.508 you don't do at least something, take action, you're not gonna get there. 01:10:14.748 --> 01:10:19.788 So what I'm gonna do is I'm really gonna encourage you to just start small. 01:10:20.178 --> 01:10:22.998 Now, you're probably in one of three categories right now. 01:10:23.208 --> 01:10:26.958 You're probably that, oh my gosh, overachiever, I'm going 01:10:26.958 --> 01:10:28.668 to change everything tomorrow. 01:10:28.758 --> 01:10:30.588 I'm gonna clean out my pantry. 01:10:30.738 --> 01:10:32.538 I'm gonna throw away all the stuff. 01:10:32.538 --> 01:10:33.648 I'm gonna start cooking. 01:10:34.023 --> 01:10:34.473 Well done. 01:10:35.283 --> 01:10:41.463 What you'll do like those New Year's resolutions is you'll burn yourself 01:10:41.463 --> 01:10:46.933 out, get frustrated like I did, and then it's hard to get back on track. 01:10:47.173 --> 01:10:50.473 So don't be that overachiever right now. 01:10:50.773 --> 01:10:53.413 Then you might be the, oh my gosh, overwhelmed. 01:10:54.043 --> 01:10:56.233 I don't even know where to start. 01:10:56.233 --> 01:10:57.763 I don't know what to do. 01:10:58.063 --> 01:10:59.623 Well, yeah, you do. 01:10:59.953 --> 01:11:02.593 You know your family better than anybody. 01:11:02.893 --> 01:11:03.913 Pick one thing. 01:11:04.063 --> 01:11:05.053 Just start. 01:11:05.383 --> 01:11:10.393 Just start with something small and then add on, and it gets cumulative. 01:11:10.393 --> 01:11:14.233 And over time you will be amazed at what changes you can make 01:11:14.473 --> 01:11:16.063 just by doing small steps. 01:11:16.543 --> 01:11:21.283 Or the third one, you might be in the, oh my gosh, I can do this. 01:11:21.553 --> 01:11:27.463 I can do one small step at a time in a way that works best for me and my family. 01:11:28.153 --> 01:11:30.013 And that's where I want you to end up today. 01:11:30.133 --> 01:11:30.973 That's my hope for you. 01:11:31.573 --> 01:11:36.193 Now, I guarantee if you begin to make some small changes, you'll 01:11:36.193 --> 01:11:37.843 be amazed at where you land. 01:11:37.843 --> 01:11:41.743 In just a few months, you'll be healthier, you'll be happier, 01:11:42.073 --> 01:11:43.423 and you'll have more energy. 01:11:44.443 --> 01:11:49.003 You may be a self-starter, you may be able to do this on your own, and that's great. 01:11:49.063 --> 01:11:53.803 If you can go for it, you may need someone to talk to and hold you accountable. 01:11:54.013 --> 01:11:56.863 As I said, kids are great accountability coaches. 01:11:57.433 --> 01:11:58.783 They can really encourage you. 01:11:59.588 --> 01:12:03.553 You might just need a cheerleader or someone to bounce ideas 01:12:03.553 --> 01:12:05.713 off from and that's great. 01:12:05.863 --> 01:12:11.833 Find a friend and you know, the more you find like-minded friends, 01:12:12.313 --> 01:12:16.003 the easier it's to make the changes that you need in your life. 01:12:16.543 --> 01:12:18.163 So find your tribe. 01:12:18.553 --> 01:12:23.173 Find some like-minded people that you resonate with, and then you 01:12:23.173 --> 01:12:26.173 know, check in with each other and hold each other accountable. 01:12:27.133 --> 01:12:31.933 Then if that doesn't work for you and you really need more. 01:12:32.623 --> 01:12:35.563 I gotta put a plug in for health coaches while I'm here. 01:12:35.563 --> 01:12:41.053 So if you need a cheerleader, if you need a non-judgmental friend, if 01:12:41.053 --> 01:12:44.893 you need a guide on the side, find a good health coach and they'll help 01:12:44.893 --> 01:12:48.223 you through it until you get to the point where you can do it on your own. 01:12:48.553 --> 01:12:53.023 Because the whole job of a health coach is to get you to a point where you no longer 01:12:53.023 --> 01:12:54.973 need us to put ourselves outta the job. 01:12:55.363 --> 01:12:55.663 So 01:12:58.483 --> 01:13:02.203 remember, it's progress, not perfection. 01:13:03.733 --> 01:13:07.003 I work 12 hours a day, I exercise seven days a week. 01:13:07.003 --> 01:13:11.293 I prepare healthy meals at home instead of going out, and it's all paying off. 01:13:11.593 --> 01:13:14.143 I'm finally too tired to care about being perfect. 01:13:14.773 --> 01:13:16.513 I don't want you to end up there. 01:13:16.753 --> 01:13:20.893 I want you to make small steps, progress, not perfection. 01:13:22.453 --> 01:13:25.243 So just a few final takeaways here. 01:13:26.413 --> 01:13:29.953 Eat real quality food and do it together as a family. 01:13:30.823 --> 01:13:34.453 Gradually crowd out processed and unhealthy. 01:13:34.453 --> 01:13:36.343 Franken food with real food. 01:13:37.183 --> 01:13:41.113 Change your environment, get outside or change your pantry. 01:13:41.353 --> 01:13:46.243 Change your food environment or your environment so that you can get away 01:13:46.243 --> 01:13:50.473 from the things that are challenging you and are obstacles to being healthy. 01:13:51.313 --> 01:13:53.173 Move your body and do it every day. 01:13:53.893 --> 01:13:55.693 I wanna say something real quick about this. 01:13:56.803 --> 01:13:58.843 A lot of people think they have to go to the gym and beat 01:13:58.843 --> 01:13:59.953 themselves up for an hour. 01:14:00.793 --> 01:14:09.333 If you read the book the Blue Zones by Dan Butner, the Blue Zones are areas of 01:14:09.333 --> 01:14:15.363 the world where people live to be over a hundred years old and live really healthy 01:14:15.363 --> 01:14:17.793 lives while they're living that long. 01:14:18.183 --> 01:14:23.613 The Blue Zones really are about moving your body all the time. 01:14:23.673 --> 01:14:25.683 These are people who don't go to gyms. 01:14:26.493 --> 01:14:31.893 Who move their bodies all day long, who lift and walk and do all of those things. 01:14:31.953 --> 01:14:36.033 And I know it's hard in our society because we tend to send at computers a 01:14:36.033 --> 01:14:37.773 lot just like we have the last two hours. 01:14:38.493 --> 01:14:42.513 But as much as you can move your body every day, just like in the blue 01:14:42.513 --> 01:14:49.883 zones, then learn ways to decrease your stress with meditation or breathing, 01:14:50.153 --> 01:14:55.013 or a walk in nature or exercise, sleep seven to 10 hours a day. 01:14:56.093 --> 01:14:57.113 Find your tribe. 01:14:57.803 --> 01:15:02.783 You will become like the five closest people to you. 01:15:03.623 --> 01:15:07.913 So find people that you can surround yourself with who are into health, 01:15:08.423 --> 01:15:11.878 who are into making a difference for their families and their lives. 01:15:13.288 --> 01:15:15.088 And then just love each other. 01:15:15.568 --> 01:15:15.988 Family. 01:15:15.988 --> 01:15:16.378 First. 01:15:17.608 --> 01:15:20.338 It was such a privilege to be here. 01:15:20.368 --> 01:15:21.478 You with you today. 01:15:21.528 --> 01:15:27.693 I'm just so passionate about this subject, and if you wanna get ahold of me, you can 01:15:27.693 --> 01:15:31.753 reach, here's my website, but you can also email me at martha.newharmonyhealth.com. 01:15:35.973 --> 01:15:38.823 I'll be glad to answer your questions and do whatever I can 01:15:38.823 --> 01:15:39.723 to help you on your journey. 01:15:40.023 --> 01:15:43.353 So thank you so much for listening and taking this time. 01:15:43.353 --> 01:15:46.263 I know how hard it's, and I really appreciate it. 01:15:46.653 --> 01:15:47.493 It's been a privilege. 01:15:51.303 --> 01:15:54.183 Julia: Martha, thank you so much. 01:15:54.433 --> 01:15:56.833 We do have a couple of questions. 01:15:57.853 --> 01:15:57.883 Okay. 01:15:57.883 --> 01:16:03.433 So our first one is, my husband and I are trying to go fully vegetarian and 01:16:03.823 --> 01:16:05.953 possibly looking at becoming vegan. 01:16:06.163 --> 01:16:08.653 Is it safe for kids to do this diet? 01:16:09.713 --> 01:16:14.353 Martha: I would suggest that you check with some of those resources I gave you. 01:16:14.563 --> 01:16:16.093 Nutrition facts.org. 01:16:16.313 --> 01:16:18.503 We'll talk to you about being a vegan. 01:16:19.103 --> 01:16:26.183 B12 is the main problem with being vegan, and he will probably suggest 01:16:26.183 --> 01:16:28.373 to you how you can overcome that. 01:16:28.763 --> 01:16:35.753 I would say that there is no perfect diet for everyone, but what you can do 01:16:35.753 --> 01:16:40.013 is you can find through trial and error what works for you and for your family. 01:16:40.013 --> 01:16:45.893 If you're gonna go vegan, I definitely would think about vitamin 01:16:45.893 --> 01:16:49.793 B12 and vitamin D supplementation. 01:16:49.853 --> 01:16:53.903 But you can go to nutrition facts.org and you can check that out. 01:16:53.903 --> 01:16:58.413 He is very much on that and you can also check out Dr. Joel Furman's website. 01:16:58.713 --> 01:17:03.068 He will really help you with what you need to know about being a vegan as well, 01:17:03.128 --> 01:17:04.143 if that's what you wish for your family. 01:17:05.798 --> 01:17:06.128 Julia: Great. 01:17:06.128 --> 01:17:06.428 Thank you. 01:17:06.428 --> 01:17:09.038 Those sound two really good resources to check out. 01:17:09.438 --> 01:17:14.398 So our next question is: My teen is drinking a lot of soda and he's 01:17:15.088 --> 01:17:18.778 old enough that I can't necessarily control what he's eating or drinking. 01:17:18.988 --> 01:17:23.758 Do you have any suggestions for how I can encourage him to drink other things? 01:17:23.948 --> 01:17:26.978 Martha: That's really a hard thing to do, especially with teens. 01:17:27.518 --> 01:17:32.748 When we think about it, our Teens probably have the worst diets of anybody right now. 01:17:33.058 --> 01:17:33.898 It's really hard. 01:17:34.408 --> 01:17:39.508 I don't know if it will work for your child, but if you can sit down and 01:17:39.508 --> 01:17:45.098 show him a can of Coke and you can take and stack up either the spoons 01:17:45.098 --> 01:17:47.048 full of sugar that's in a Coke. 01:17:47.408 --> 01:17:52.448 Stacking sugar cubes also helps to show them exactly how much sugar they're 01:17:52.448 --> 01:17:58.028 getting in a 12 ounce Coke, and then to talk to them about how damaging 01:17:58.028 --> 01:18:00.728 sugar is in terms of their health. 01:18:01.118 --> 01:18:02.318 It might help. 01:18:02.738 --> 01:18:07.088 If you will email me, I will do some research for you and 01:18:07.088 --> 01:18:09.668 I will find some other ways to help you with your teen on that. 01:18:11.048 --> 01:18:11.378 Julia: Great. 01:18:11.378 --> 01:18:11.738 Thank you. 01:18:11.738 --> 01:18:13.448 That sounds the example. 01:18:13.448 --> 01:18:16.728 Sounds like it might be a really good thing to try with that. 01:18:16.728 --> 01:18:21.598 We have one final question and this one says: Do you have any suggestions 01:18:21.598 --> 01:18:26.298 for how we can eat healthier when we don't have a lot of time? 01:18:26.298 --> 01:18:29.598 There's some mornings and they're talking specifically about breakfast, 01:18:29.598 --> 01:18:32.658 so they say there's some mornings we're making breakfast and getting everyone 01:18:32.658 --> 01:18:36.918 out the door seems impossible, but I know how important breakfast is. 01:18:37.353 --> 01:18:38.493 Martha: Yes, you're right. 01:18:38.763 --> 01:18:42.823 I think that there are some recipes for overnight oatmeal, and if 01:18:42.823 --> 01:18:45.523 you'll email me, I'll give you some recipes for overnight oatmeal. 01:18:45.523 --> 01:18:51.373 If your kids don't like oatmeal, there's some great recipes for energy bites and 01:18:51.373 --> 01:18:57.258 they use dates and seeds and nuts and things that are healthy for your kids 01:18:57.438 --> 01:18:59.208 and they can just reach in the fridge. 01:18:59.208 --> 01:19:03.298 You can have 'em made up ahead of time and they can grab a few energy bites to 01:19:03.298 --> 01:19:04.918 get them on their way in the morning. 01:19:05.188 --> 01:19:08.718 On the weekend you can make and freeze some if you're not 01:19:08.718 --> 01:19:11.058 vegetarian, you can make an or vegan. 01:19:11.058 --> 01:19:14.838 You can make egg bites like the ones they have at Starbucks. 01:19:15.318 --> 01:19:18.948 And you can freeze those and they can get them and microwave them just 01:19:18.948 --> 01:19:20.778 for a second and get some nutrition. 01:19:21.048 --> 01:19:22.998 all kinds of things like that. 01:19:22.998 --> 01:19:27.948 I can absolutely send you recipes for and help you with that if you'll email me. 01:19:29.058 --> 01:19:29.448 Julia: Great. 01:19:29.448 --> 01:19:32.548 And then we did get one final question that just came in. 01:19:32.598 --> 01:19:35.388 Did you say it was safe to use a microwave? 01:19:36.078 --> 01:19:36.768 Martha: Yes. 01:19:36.888 --> 01:19:41.658 I recently learned that Dr. Michael Gregor has done some research on that 01:19:42.108 --> 01:19:46.248 and he feels that microwaving food is safe and it doesn't affect the nutrition. 01:19:46.878 --> 01:19:47.478 Julia: Great. 01:19:47.478 --> 01:19:51.618 And finally, what is a good and healthy protein powder to use? 01:19:52.458 --> 01:19:54.648 Martha: There's a wide variety of protein powders. 01:19:55.038 --> 01:19:59.538 Let me do some research on that and find the ones that are highest rated. 01:19:59.818 --> 01:20:05.758 Email me at Martha New Harmony Health and I will do some research and find out 01:20:05.818 --> 01:20:07.678 which are the highest rated ones for you. 01:20:07.708 --> 01:20:10.603 They're a little pricey and I'm trying to remember the name of 01:20:10.603 --> 01:20:13.303 the one that I use right now, but I can't remember the name of it. 01:20:13.303 --> 01:20:14.533 But I will get that for you. 01:20:14.593 --> 01:20:15.733 Glad to help you with that. 01:20:16.573 --> 01:20:19.123 Julia: Great, that's all we have time for today. 01:20:19.513 --> 01:20:23.983 So Martha, again, thank you so much for presenting today and sharing all of 01:20:23.983 --> 01:20:26.833 this wonderful information for with us. 01:20:27.033 --> 01:20:30.363 Just to end, no matter what you're facing in life, like if you're feeling 01:20:30.363 --> 01:20:34.683 overwhelmed, worried, or stressed, Jefferson Center is here for you. 01:20:34.933 --> 01:20:38.263 We're open, we're accepting new clients and accessing care is easier 01:20:38.263 --> 01:20:40.093 than ever with virtual appointments. 01:20:40.333 --> 01:20:44.653 You can visit our website at jcmh.org or follow us on Facebook for more 01:20:44.653 --> 01:20:51.203 resources and information, and you can also reach us by calling (303) 425-0300. 01:20:51.223 --> 01:20:53.083 Thank you everyone, and have a great day.