We have so week two last week we went over the nutrient basics all these vitamins and minerals, common misconceptions, portion control fad die superfoods, digestion and chewing and how snacking is derailing your weight loss efforts. But it's so delicious. I know. I know. I totally I totally get that. So who slept for seven hours?

Occasionally as much as possible, obviously one of the nights and maybe on the weekends Do you regularly sleep now? Seven hours? No. See that first? You know, I would see age where that would be possible on the house because of physical. You know, my bladder stuff, right?

Yeah. Yeah, it's not seven hours straight through. I kind of just want people to at least be in That's seven hours trying to sleep hopefully in bed. You know, eight hours. That way you're actually getting seven hours of sleep. I'm found a new green.

I know you did. I know you try not your fault. I didn't know about it. So you didn't do it. I didn't find anything at the grocery store. anything.

Anything new. I did. I have I've had swiss chard before, but I've never purchased it and cooked it. So I did that. Congratulations. Thank you.

So it doesn't matter. It still counts. Okay. It does still count was at the same store. She goes to that. Did you pick the rainbow children?

Yeah. I'm gonna look terrible. She must say, Oh, yeah. It's a couple days ago, and it looked like it had been peppered with bullet holes. BB holes, whatever. Yep.

Yeah, it did not look delicious at all. But they catch brussel sprouts on sale. Yeah, I almost picked up some of the books. I did those. I roasted them. What did they taste?

They're so sweet as Sandra she's not in there. It's like candy. I've been roasting vegetables is like, it took vegetables to a whole different place. It does. It makes them a little sweeter. caramelizing I made that zucchini sushi.

Yes. Hi. I have a I have a survey for you too. I wasn't sure. Yeah, you that's what you mad. Sorry, we didn't warm it up for you.

I was going to but we just so yes, I make that. Roll teenis I used to do Roth years and years ago for people. So welcome to week three. It's our final time. It doesn't seem like it's not I think next time should be six weeks. Oh, I think 15 with the same amount of material Yeah, I know, talk about organizing are now on our way, somewhat, but not really.

But you can ask that at the end, okay, because I swear I'm gonna finish this run on time and give you ample time for questions. So basically, this week we're going to cover uncover some of the underlying fears. There are a lot more that I won't be able to cover, obviously in the time frame. But until you listen to yourself and stand up for what works for you, what doesn't work for you, they when it's the proverbial day, whether it's family, whether it's friends, whether it's just some weird thing on social media, whether it's Dr. Oz or whatever the latest fad is, that's them. Um, the bottom line is you deserve we all deserve it. We all need to figure out what works best for us.

So that when we're we have that barrage of information Coming in, we can say, Yeah, no, no, that's not good for me and be strong enough to say, No, that's not what I want to do, because that's very hard, especially when it comes in with food. So this week, we're going to dive into the world of label and marketing Mythbusters. So I'm going to expose some dirty little secrets in the food industry, because I've been in it for a long time, all kinds of different ways, shapes and forms. So we'll cover clean foods to have on hand spices, reading labels, clever marketing scams, have a shop for food, it's very brief. I'd love to actually take people through a grocery store and walk them aisle by aisle and point at things and have them grab things they think are healthy. For next week, I know Cathy's thinking, great, that'll be one of the classes.

Yeah, see you next time. I'm helping you, Katie. One out of 15 classes harsh well done. So in your handouts, which we've already gone through and whenever you have all those little fun things some of them are on my website there's probably more on my website in case you're scrolling around the first section is clean foods to have on hand and yes, I make those two all these photos are actually my good huh? Good food. Isn't that cute?

Thank you. Thank you for catching that because that was a little subtle nuance I want to put in there was a key masala the other ones that chickpeas out there like a chicken salad. Chicken I saw that recipe. That's it. That's it live in person. So snacks and healthier choices, snacks.

For not to snack, you know how I feel about snap, you know snacking. I'm not a fan of it some people, I can't say that it doesn't work for everyone because as I told you, we're all individuals, some people it will work for I just like people to try not to do it and see how that works and how that affects. If you're one of those people that has consistent blood sugar problems or digestive problems, or you're on a weight loss, plateau, cut the snacking, that's probably part of the problem. So if you're one of those people that gets like really angry when you don't eat, so you're really hungry, and then you're angry. I would suggest trying to avoid snacking for the while and see if that doesn't help it a little bit. I know that I am absolutely guilty of being one of those people or I was until I started doing intermittent fasting.

And now that I do that she's actually doing today I don't get like that anymore. Like it's it's really brought a whole different level of awareness of food and I am obsessed with food. It's my job to be obsessed with it. Do you suggesting three meals a day or six meals or I suggest two to three. If you're not, if you're going if you're a snacker now and you want to cut out the smoking, I would suggest adding certain foods to your meals like instead of having that Apple as a snack, add it to your meal. And then just wait until your next meal.

So what you would want to add to your meals to kind of eliminate the need for snacking or veggies, fruits, unsalted nuts, bean dips, roasted beans, whole grain crackers, chia puddings or smoothies. If you're going to snack and you have to for whatever reason, again, there are some people that will have to then those are also got options for snack foods. healthier choices when it comes to snacking or when it comes to adding bulking up your meals. Fresh Fruit is better than dried. Dried fruits have a the water removed. So now you've got the fiber but then there's no water that can be a problem.

They're also dried and we need water to survive. It also is higher in sugar when you do that if you've ever had I actually can't really eat dehydrated fruit because it is so sweet. It actually gives me heartburn. Some of them will have sulfites to a naturally occurring thing. Sometimes it's added. So you do want to look and see most of the time.

You can see if it has sulfites or it'll say salt like free contains no sulfides all that fun stuff. Watch the fat content and crackers and healthy dips. Let me tell you how fast that stuff can snap. sneak up on you. You grab a box of Healthy, not healthy, whatever it is crackers, you flip it over it says okay, here's the fat and then you look at the serving size and it's like four crackers. One cracker has a gram of fat.

Okay if they're healthy and it's a good fat great, I don't have time to dig deep into all the fats and healthy not healthy blah blah blah. But if it is a factor that's a healthier option, just have that serving size, just be aware of that serving size and if you have like a dip, then have some carrots or celery or something else that has like no calorie, you know, lowering calories to have with that dip. If you have something like hummus and you buy it in the store again, check to make sure chickpeas do have fat in them or garbanzo beans, however you know them. They do have fat but a lot of places add oil to the hummus, which I don't really understand. I make comments. I don't add oil to it.

I never Have that's not how I was taught to me four years ago I've made it with oil just doesn't eat it. So if you do snack, you just got to be careful about your snacking choices because if you have chips and say a mean dip at one meal, and then you have not for snack and then you have not said another snack and then you have avocados at the next snack, you're compounding a lot of fat throughout the day. And that's what we're trying to kind of keep in check. You can also put bean dips on romaine leaves instead of crackers. That's something that I did a detox I was on years and years or years ago through a chiropractor. I started putting everything on romaine lettuce because it sits it just makes this pretty little boat.

You can put all kinds of things in there besides just depth, but that's an excellent option. can sometimes as you see be a better option. If you are like I said, I used to do deliveries for people, it would take three, four hours It was after I was working already for eight hours. Sometimes snacking is unavoidable. Sometimes you have to have it, you know, I don't want to be driving for three, four hours get hangry and have road rage. So I always had the option there just in case but most of the time I skipped it.

If you're going out to dinner with family, it's not the healthiest restaurant you don't want to be the oddball not eaten anything Been there, done that at a wedding. Have something before you go, you know have to have a little something so that it curbs your appetite and you can eat just a little tiny bit and then not have to make a spectacle being the person not eating but you're still eating and you're you can choose a little wiser. Plus, when you get there, you're not so hungry that when the breadsticks come out, you eat that whole thing as a meal. They're not a meal, they shouldn't even be put on the table. But there's some tasty snacking another option lower fat foods instead of not so higher fat foods so instead of avocado have carrots, the carrots I know it's we're trying to again get down on the fat, high nutrient dense foods first these are an order so kale chips, salads, mushrooms, bell peppers, carrots, steamed cauliflower, broccoli, tomatoes, artichokes and fruits are excellent sources of nutrients, they're actually listed in order most nutrient dense to suture dense and homemade bras instead of oils.

Homemade bras are excellent, they're easy to make. You just boil up the stuff you can like when you're cleaning your vegetables, clean them really well. And when you peel the carrots, put them in a bag, throw them in the freezer, then boil them at a later date. And then what you can do is just pour those Pour that broth into ice cube trace and then pop out an ice cube or two depends on how much you're making and use that and seven oil so that you're salting and broth, is it going to taste as yummy as electable? No, but after a while you get used to it, you know? So that's an option for lowering some fat content.

It's your body, it's your right to say what's going in it or not going in it. In all my years of working with the average person, that's what I've learned or people that have special dietary needs. You listen to your body and feel what it's reacting to. Maybe white bread is a problem for you, but whole wheat breads not a problem for you. Maybe gluten is a problem. Maybe it's not you have to learn to listen to how your body is reacting.

The bottom line is there's no magic pill that's going to make you lose weight and feel better. I know that They have all kinds of ads, this magic pill on that magic pill box and it's gonna make you look like it takes a healthy diet and regimen of exercise and mental rest. That's what it takes. There is no shortcut