Ready to unlock the power of nutrition to manage your diabetes better? Fellow Type 1 Diabetic and Dietitian Kelly Schmidt is back for another episode. Kelly takes a holistic approach to nutrition, she believes that our health is largely influenced by what we eat. We venture into the world of whole foods, decoding food labels, and the need for informed choices about our meals, especially with Thanksgiving just around the corner.
Show Notes: Use Code SLWDxBF15 for 15% off
More Than A1C Coaching Program
The Diabetes Nutrition Master Course
The Diabetes Performance Journal
The 5-Pillars Of Diabetes Success Worksheet
JDRF TypeOneNation Summit - February 4th
Come and hear Kelly and I speak on living with diabetes!
Check Out My Previous Episodes With Dietitian Kelly Schmidt:
*Reach out to Kelly and mention the podcast for a 10% discount on products.
Don't forget to click on that subscribe button and leave a 5-star review on any platform you listen to the podcast, so you're notified when new episode drop.
Questions about diabetes, don't hesitate to reach out:
Podcast Disclaimer: Nothing that you hear on The Healthy Diabetic Podcast should be considered medical advice or otherwise; please always consult your medical TEAM before making any changes to your diabetes management.
Ready to unlock the power of nutrition to manage your diabetes better? Fellow Type 1 Diabetic and Dietitian Kelly Schmidt is back for another episode. Kelly takes a holistic approach to nutrition, she believes that our health is largely influenced by what we eat. We venture into the world of whole foods, decoding food labels, and the need for informed choices about our meals, especially with Thanksgiving just around the corner.
Show Notes: Use Code SLWDxBF15 for 15% off
More Than A1C Coaching Program
The Diabetes Nutrition Master Course
The Diabetes Performance Journal
The 5-Pillars Of Diabetes Success Worksheet
JDRF TypeOneNation Summit - February 4th
Come and hear Kelly and I speak on living with diabetes!
Check Out My Previous Episodes With Dietitian Kelly Schmidt:
*Reach out to Kelly and mention the podcast for a 10% discount on products.
Don't forget to click on that subscribe button and leave a 5-star review on any platform you listen to the podcast, so you're notified when new episode drop.
Questions about diabetes, don't hesitate to reach out:
Podcast Disclaimer: Nothing that you hear on The Healthy Diabetic Podcast should be considered medical advice or otherwise; please always consult your medical TEAM before making any changes to your diabetes management.
Whole Foods is eating as close to the farm as possible, and that includes the fruits and vegetables, but it also includes the nuts, seeds, beans, intact grains. So think of wild rice, think of steel cut oats, think of quinoa, for example, versus 100% whole wheat bread. You know how process 100% whole wheat bread is.
Speaker 1:Welcome back to the Healthy Diabetic Podcast. I'm your host, as always, coach Ken Knis. Before we get started, please remember that nothing that you hear on this podcast should be considered medical advice or otherwise. Please always consult your medical team before making any changes to your diabetes management. Alright, another great guest for you guys today our good type one diabetic friend and dietitian, kelly Schmidt. She's no stranger to this podcast and we got to talking today about nutrition and really diving into the foods that we're consuming, the importance of looking out for the foods that you're consuming, the importance of reading food labels, the importance of looking at what you're feeding your kids and what you're consuming yourself. Just a really, really good episode on nutrition. And, as we're going into Thanksgiving weekend, you know, depending on when you listen to this, this episode will be dropped on Black Friday. So, depending on when you listen to this, this is a really good opportunity to get some more information about nutrition. But before we get into this incredible conversation, I would be remissed if I didn't let you guys know about the incredible four offers that are now available with a simplifying life with diabetes, and one of them, obviously, I've been talking about for a long time more than A1C, a one-on-one family style, whatever the situation calls for, coaching program 10 weeks where we're just going to dive into your diabetes. We're going to dive into your diabetes and really craft your own unique management style. That's what more than A1C is really all about. It can be done by yourself. It can be done if you're a caregiver and you want to do with your family. That's been really fun to go through with families, this program. So whatever the situation calls for, we can rock and roll and do that with more than A1C.
Speaker 1:The next one I'm really excited about it's brand spanking new. I just finished it the Diabetes Nutrition Master Course. This is literally everything that I have learned, that I adopt myself principles and concepts and philosophies. I adopt myself things I work with with specific nutrition clients with diabetes. It's a self-study course, just an incredible, incredible course. And both of those programs more than A1C and the Diabetes Master or Diabetes Nutrition Master Course are both 15% off for the next four days. So hopefully you're listening to this episode within four days of Black Friday and you take advantage of these two incredible offers.
Speaker 1:The other two offers are the Diabetes, the Five Pillars of Diabetes Success Worksheet and the last one is the Diabetes Performance Journal. I'm really excited about this one. This is going to change how you track your diabetes and what you're doing on your daily life. It's going to help you identify trends in what you're doing in your daily life and your diabetes. It's just, it's so awesome. You're going to be able to track your total insulin that you take every day, your food, your exercise, your water intake. It's got daily prompts in terms of mindset to get you to change on how, how, about your thinking about diabetes.
Speaker 1:Just a really really cool 30 day journal that has a very low price point, and I'm really excited for it. I've been using it for the past couple of weeks because we just finished it about I don't know three, four weeks ago, so I've really been diving into it just to make sure it flows the way it needs to flow and the way I want it to flow, and I can't tell you how excited I am about this journal. I've been waiting for something like this. I've been trying I've tried other diabetes journals that are really good, but I wanted to create something different, that that really focuses in on what my message is and what I'm constantly telling you guys to track and and look at within your diabetes management. So I'm really excited about this journal.
Speaker 1:Like I said, everything will be in the show notes. All the links to these four different products, four different offers, are going to be in the show notes, so don't worry, you will still. You'll have access to them if you're not part of the email list. If you want to start getting emails for the different products that I am that you can participate in, please make sure to click the link in the show notes. I believe it says email newsletter and you'll be able to get emails and updates on what's going on in some flying life with diabetes. All right, without further ado, let's get with our good friend dietitian type one diabetic Kelly Schmidt. Kel, we're back. I got you back on. I'm so pumped. We've been trying to get on each other's schedules now for a couple months and we finally got back together.
Speaker 2:Yeah, what was our last episode?
Speaker 1:Oh, man, I don't know. I'd have to go back and look. I don't even remember. It was probably 10, maybe 15 episodes ago to maybe even. Yeah, maybe probably 10, 15 episodes ago.
Speaker 2:Maybe the vulnerable one.
Speaker 1:Yeah, it might have been the vulnerable one. We talked about hormones, yeah it might have been the vulnerable one actually. Yeah so, but anyway, we got another. We got another great topic. You and your expertise in these conversations are just so helpful, so grateful. So I'm so grateful that you're able to come on here once a month, every couple, you know, a couple of months and just give your insight on nutrition, living with diabetes. It's just been awesome.
Speaker 2:Yeah well, I'm excited to show up today. Now we have a lot of side texts, as we're strong type one, friends and just friends in general no need to put that tagline there and I think we both have just a lot of similar passions and overlap. But one is just the overabundance of processed food and the average consumer not really knowing better by just the marketing lures Lures is that even a word Luring us in to certain messaging that makes us think something's healthy and it's not. So. I know there's a gamut of things we'll cover today, but my heart is roaring to cover this topic.
Speaker 1:To help people with daily when we were talking about what we were going to talk about in this episode and you said that I'm like it's sold, let's go Because it's. I just spent so much time creating this nutrition course and talking about some of these things and over the past year, I have been just so diving so deep into food labels and understanding what's actually in our food, what's being hidden, what things are similar words that are being marketed to us. It's one of these things that I think that this conversation is going to just hit home with so many people, because not just us talking about kids because we're going to talk about kids as well but us going into this whole thought process of you have to advocate for yourself by understanding what is actually going into your mouth, because there's so many hidden things.
Speaker 2:Yeah, absolutely, and I know my husband and I, our family we visited. We often go to the same vacation. I know that's not like people's preferred, but hey, I'm on vacation. But we repeated a vacation last spring break and from the years prior it was just a three year gap to the last spring break we noticed a significant difference in just everyone's body size and there is no shame in there. But I just saw you know, it's a buffet style place where we were and it was like a free coffee shop with baked goods and like there are just kids just having a plate of muffins and donuts and it's and they don't know better. They know they're hungry, they know they want it and I think that's an obvious thing. Like we know, eating donuts every day is not going to be like eating healthy, whole-world food. But there's just a lot to help.
Speaker 2:Child obesity is huge. I actually am now the president of a new program that I'm starting up in my local public schools in my neighborhood. We don't have a title yet, but it's basically the nutrition team. But I want to not just help more whole-world food in the school. And one I'm so grateful the school is opening their doors to me, but two, I want to make a strong message coming from student council, coming from the students who volunteer to do morning announcements of how food is mood, because mental health is a crisis not only for adults but for kids, especially kids, especially those COVID kids who have not yet had a single normal year, and dare I say that word, maybe we need to add it that way.
Speaker 1:No way but anyways.
Speaker 2:food is mood. Child obesity is horrifyingly growing. Autoimmune disease is growing. Type 1 diabetes is exponentially being diagnosed, more than any other autoimmune disease, and what it comes down to you know from my functional dietitian eyes is supportive, healthy guts. And if we're eating processed food, if we're eating throughout the day grazing, we're setting ourselves up for failure. So where do you want to begin?
Speaker 1:Ken. Yeah, I mean, there's just so much to peel away from within this conversation. So I think the first thing that we should do is if you can kind of define for the listeners for people maybe that are just finding this podcast, haven't heard me talk about nutrition, haven't heard you talk about nutrition yet let's define whole foods and what that actually means, because I think that if we can define that in a way that people can understand what that actually means because I know I talk to people and I say you need to eat more whole foods, and they think fruits and vegetables and it's not just fruits and vegetables, right. So let's start there, define for the listeners, like what your thought process and your philosophy is on eating a whole food rich diet.
Speaker 2:Yeah, well, I think whole foods at the grocery store and Amazon have done such a great marketing job that when people think whole foods, they only think of that grocery store. Amazon now owns whole foods, hence why I say Amazon, but whole foods. The grocery store itself does not include 100% healthy whole foods. There is a lot of process stuff in there. So don't go into the grocery store with that healthy halo thinking anything you buy will be good. Perhaps it might be better, but there's options.
Speaker 2:But whole foods is eating as close to the farm as possible, and that includes the fruits and vegetables, but it also includes the nuts, seeds, beans, intact grains. I talk about intact grains a lot with my clients. So think of wild rice, think of steel cut oats, think of quinoa, for example, versus 100% whole wheat bread. You know how process 100% whole wheat bread is. It is a highly processed food, but 100% of that crop is there, but that crop itself is just a different plant than what it used to be decades ago. So whole foods is eating as close to the farm as possible or eating food in its most natural form, and that can include seafood, animal protein and much more than fruits and vegetables.
Speaker 1:Yeah. So I think when I think about this, the biggest thing I look at is we understand processed foods. We understand this thought process of not going to something like McDonald's every day. People understand that and I love the fact that you brought up the whole foods grocery store thing because I think that is a stigmatism of this thought process of eating whole foods or eating a whole food rich, having whole food rich habits.
Speaker 2:Yeah, yeah, definitely. And so yeah, that's whole foods, and I think eating food in its raw form is not very vogue, right now.
Speaker 2:And I think as kids are getting older to adulthood, it's like not many people are carrying around apples in their bags. They're carrying around protein bars or something that's in a package that's sustainable but also has just stronger messaging. You know that I don't even know if this is a board national Apple board. They don't have funds like kind bars, they don't have funds like X, y and Z. So it takes a lot of money to bring that messaging aloud and it takes a lot of money to do research studies on it. But I know, for example and it's not just my kids, but other kids are made fun of for bringing things like salad in their lunch.
Speaker 2:You know that's a big topic that I brought up in my meeting taking on this new board in the public school. But and two, as someone with type one diabetes who has been type one diabetic since second grade, I think about the kids in the school who have a harder time dodging all the sugar exposure. You know, there's not a single event that I can think of where my kids are not offered candy, a prime, a Gatorade, everything. They are offered something, including Sunday schools, like it's just everywhere, and there's over exposure to students, to kids, and it's always in a package or sugar laden.
Speaker 1:Yeah, the interesting thing about that too is like because I think about you going down this route of being in this organization and it almost even sounds to me like one of the biggest challenges or hurdles to overcome is being able to change the menu in the school lunches.
Speaker 2:Yeah, and they have so much red tape that I don't agree with actually, yeah.
Speaker 1:But I feel like that is like a big piece of this when we talk about kids, because you know a parent that is not knowing, that isn't really educated on food, could easily send I mean, my mom did it, send, you know 10 bucks a day with your kid, and now your kid has burgers, your kid has fries, pizza. All these things that we know are just not sustainable in the long term for our systems. And yeah, no, go ahead.
Speaker 2:I was just gonna say too, I think, for there's so many topics we wanna cover, but I think, on the topic of this, my recommendation to any listener thank you for listening but is to not be afraid to speak up. So in Columbus Ohio the public schools are getting free lunch or, excuse me, free breakfast, still from COVID funds, and it's probably the last year that'll happen. But I asked my daughter what are you eating for breakfast if it's gluten free? And she said I get two lucky charms two juices and a chocolate milk. And I was like wow, as someone like myself, I would not be able to handle that sugar load with my insulin dose. And then someone like your brother no offense to my son, he'll probably listen to this in a decade when he's older but if he had that much sugar he wouldn't be able to behave and that would hurt his teacher. And that's what sparked all of this interest.
Speaker 2:But what I did from that occasion is I talked to the head lunch lady. Yes, it's helpful, I'm a dietitian but I asked what parameters can we have to take away the olacarte shopping of the students? So my daughter was also buying like multiple fruit by the foot. Why pop tarts were offered at breakfast if that's setting them up with a sugar bomb and what adjustments could be made. And she actually was very receptive removed the pop tarts, removed the ability for students of North Third grade to buy olacarte, and I was shocked Immediately they like, we're receptive, and I know that's not always gonna be the case.
Speaker 2:But I advocate anyone. If you're seeing stuff that you think's just hard or wrong, especially if your child has type one diabeteses speak up and change it for the better for everyone. Because yes, teagan's gluten free and yes, declan doesn't handle loads of sugar Well, who does? But how are these kids set up for learning and what can we purpose and place? But I think it's a matter of education, it's a matter of PR and then it's a matter of removing the highly ultra processed food to lure people away from those healthier choices. So ultra processed food, too, is a new term. Ultra processed food would be like potato chips versus pasta made from lentils.
Speaker 2:So, if you look at lentils, for example, lentil pasta it's one of my favorite forms of pasta. The ingredient is just lentil when potato chips. There's at least 55 different ingredients where there's science put into how crunchy, salty and sweet that food product is. But ultra processed food is driving metabolic disease and cancer in kids, and kids are our future hospital patients. So I just have this new, heightened passion for kids nutrition because in the end, it's everyone, it's everywhere.
Speaker 1:Yeah, I feel like that. It's just. It's one of these things that I rack my brain about, of trying to be able to one stay in my lane with this nutrition thought process, but also being able to educate through principles and concepts of how do you actually look at a food label and what do you actually look for. When you don't see something, go look it up, because it's going. You Google something, it's gonna tell you what it is and you're gonna have a better understanding next time you go into that grocery store to actually see or look at what this food label actually is telling you. And I just I think it's a powerful message because a lot of people don't understand the difference between whole foods and processed, or people think that, oh well, some whole foods or some processed foods are better than others, and it's. It really just comes down to the gluten, the you know, if it has gluten, what type of wheat product? It is like what actually is actually in that product.
Speaker 2:Yeah, yeah, I have a question and I think this is a learning exercise for everyone and we'll go through it With a food label. When I have a new client, there's a large document I go through with them before we meet live and one of the questions is do you read food labels? And it's usually yes or no. And then I ask what do you look for on a food label, ken? What do you look for on a food label? I love this.
Speaker 1:I love this because this is like. This is everything I've been talking about and learning about and going through over shoot the past six months. So when I look at a food label, I have what I call the BS meter and I've got layers when I look at a food label, right? So I think it's five or six different categories that I have from a food label and the very first thing that I'm looking at every single time is the ingredients. That's the first place that I start and I'm asking myself specific questions. The first question I'm asking myself, before even trying to identify what any of the food labels actually, what it actually says, what the ingredients actually says, does it have more than seven ingredients? That's the first layer of my BS meter. If it doesn't get passed, if it has more than that, it's probably nine times that 10, not getting past my BS meter I'm moving on to the next product. So I had these different layers of things I look at when I actually am looking at a food label.
Speaker 1:The next thing I'm gonna ask myself when I look at a food label is what is actually in this thing? Is there added sugars? And, if there are, how many are there? Are there chemicals? Are there oils? What type of oils? Because I'm trying to stay away if I don't wanna be doing any type of seed oils, so I wanna see avocado oil and whatever I'm consuming. So I'm asking myself those three questions and if those three questions get past my BS meter, then I'll actually go up into the nutrition label and look at the other things carbohydrate load, macronutrients, serving size. I think I look at the calories last, because I don't really care about the calories. The calories don't care. So that's how I kind of break down a food label and having that basically five I think it's six or seven step process has helped me so much to identify and make sure that I'm consuming foods that are aligning with my food values.
Speaker 2:Yeah, and I love too how you said you start with the ingredient list and most consumers are not trained to do that they are trained to look at total fat grams, total sugar, which I actually want to pause and talk here for a minute, and I also want to talk through net carbs. But when I work with a client I say look at ingredients, look at total fat, look at total carbs, look at total protein and glance at fiber. Don't worry about that total sugar. And you might be like, wait, what, what? Let me explain. I think that sugar is there because the consumers want it and demanded it. But the total sugar in a product is not going to influence such. It is bundled into the total carbohydrate. I feel like you your jaws on the floor Is your jaw on the floor.
Speaker 2:No, no, Okay, okay. So I'm like, first off, if we look at the ingredient list, ingredient list is healthy, whole, real food. I actually don't put too much emphasis on total ingredients. The fewer the better, but I don't have a lot that I don't. I don't think it's a bad thing, but I don't have a locked in number of ingredients. If it's healthy, whole, real food that you can pronounce no chemicals, let's go.
Speaker 2:But then if you go up into the total protein, total carbohydrates, total fat, I like certain ratios based on certain needs of someone's trying to lose weight, control blood sugars, X, Y and Z and that'll flex one way or another depending what their goals are. But they're like why get so caught up in total sugar? I'll have a mom whose daughter who's type one. She's like oh, I just look at total sugar and I was like it's confusing, but you really just need to care about total carbohydrates, because that is taking in consideration how much added sugars in that product. They're almost telling the same story, but the total carbohydrates encompassing everything, and that total added sugar is not going to influence your blood sugar different than the total carbohydrates. Are you hanging?
Speaker 1:with me. Yeah, I like any questions yeah.
Speaker 1:So one one thing I would. I would say that I look at when I look at total sugar. I love the. I love that you're bringing up the fact that you the total sugars is actually really calculate, calculated into the total carbohydrates, so we don't have to worry about the number. What I look at when I see added sugars is I'll look at what it. Where is that added sugar coming from? What type of product is this? Is it natural flavors? Is it some type of artificial sweetener? Because, depending on where that added sugar is and then what the added sugar actually is, if it's two grams or if it's 20 grams or whatever, it is obviously the lower the gram is what we want. But but what I? What? What I think about when I look at added sugars is just where, what ingredient is actually making this product have added sugars?
Speaker 2:Yeah Well, I challenge that and that when it says added sugar has to be from something that is added sugar, it can't say added sugar if it's from like orange juice or artificial sweetener because that wouldn't be added sugar.
Speaker 2:But so there again, I think it's just a marketing decoy. It's a marketing decoy to make a product look better when really it's looking at ingredients, looking at total carbs, looking at fat, looking at fiber and protein, just to see how that packaged food is going to impact blood sugar on the spike. So obviously, if it's a food that's predominantly just carbohydrate, with much, very little fat, fiber or protein, it'll spike our blood sugar like a black diamond terms I often use versus something with higher fiber or higher protein or even higher fat to be more of a bunny hill. But again, I think, consumers, we are not the average consumer, any consumer. We are not set up to see a product on a shelf to know whether it's wholesome or not, because there's so much confusing marketing in the way, dodging our decisions. Even the packaging shoot, even a wine bottle. Certain labels will attract us more than the other, hence dry form wine.
Speaker 1:I was about to bring it in but I was like, wait, she'll do it. She'll do it, She'll plug it. Always have to pull a dry form wine If you drink wine, drink dry form wine.
Speaker 2:But I just think and I heard this meme or the same once is, if a packaged item has some sort of label beyond the food label that's required on the back, it's something you probably shouldn't eat it. If it's even you know whatever sugar or heart healthy like, you know how much heart healthy food spikes our blood sugars worse than any other food. It's a joke. And now the black side of my dietitian is coming out. But yeah, the labels on packaged goods are not helpful. I don't find them helpful and we have to overlook what they're telling us and really stick to what are the ingredients? Is a whole real foods, and then have a look at those macros and how is it going to affect your blood sugars?
Speaker 2:I know the amount of carbohydrates and ratios of macros I need is very different to the next type one or type two or pre diabetic and we all just need to take in consideration of how that food typically affects us and, if it's a new food, open our eyes and make sure we're analyzing on how it, how it does and behaves.
Speaker 1:Yeah. So when you, when you say, when you say things like when you look at a food and there's extra labels on it, you're talking about on the front of the front that says heart healthy, or the front that has those nice green labels on it, that makes us think that this is really good for us or it's organic, or whatever. It is Right. So we should stay away from those types of products.
Speaker 2:Yeah, or we shouldn't just put a lot of weight on that Gotcha.
Speaker 2:So, even organic, it is so expensive and companies do it because it helps them at the end of the day, but it's so expensive for them to become certified organic. The amount of money they have to put in and work to become a certified organic company or food product is a lot and, like some food, some brands, can't afford to do that. So again, yes, it's so helpful to eat organic food, but sometimes another food might be pretty darn good, but just have. It hasn't gone through the certification. So again, it's a consumer world where marketing is real.
Speaker 1:Yeah, yeah, I think that it's an interesting. Other interesting thing about this is when you bring up organic. We hear a lot, too, about the organic in terms of fruit. Should you eat organic fruit? You know, we hear the organic thing of, or I've heard the organic thing of, specific things because they don't have to. There's not a lot of restrictions or regulations, they don't have to. Just because it says organic, it doesn't mean it's 100% organic. Those types of things are important to think about.
Speaker 2:Yeah, I agree. And then theewgorg. They always come out with their dirty dozen and clean 15 list. I do look at that every year, but usually I take in consideration when the budget can allow. I always buy organic for things that have the thinnest skin or something that's pure product like leafy greens. There's no skin there, but those are optimal to have as organic. Butewgorg is a good site to reference. Okay, what are the clean 15 and dirty dozen this year? Dirty dozen are the top 12 crops that have the highest amount of pesticides and at the end of the day, if I have an apple in front of me, I have one in front of me. After for the one in front of me, I only eat 19 pieces a day in my stomach.
Speaker 1:since then, For the three weeks I've been running the fashion, everything this goes according to what I'veποmtx and like I got in there several times and I've been fat in June, definitely loss for L45. No, no, 소소소소소소소소소소소소소소소소소소소소소소소소소소소소소소소 were else. Before I even look on the front and see if there's any heart healthy or whatever these crazy labels are on the front of a product, I'm automatically grabbing it and moving to the ingredients and looking at and identifying what is in it and does it pass my BS meter?
Speaker 1:if it does, or even if it doesn't in that moment I have more data to make the decision on what I'm going to do. That aligns with my food values.
Speaker 2:Yeah, and I actually had brought up prior to wrapping up. This topic is net carbs. Ken and I actually went to our local JDRF Gala here in Columbus, ohio and it was so much fun and it's just sucha high chemistry event because we're all best friends, we all understand exactly how we're feeling. And someone came up to me and he was like Kelly, I think me and my wife need to talk to you and I'm like yeah, yeah, okay, sure. And he's like what are your thoughts on net carbs? He's like my wife is having some higher blood sugar. Do you think she needs to count her net carbs? And I think there's a lot of opinions on this.
Speaker 2:I think the whole genre of net carbs was industry driven, for companies to make more money by showing net carbs of a food product and increasing total fiber. But at the end of the day, we do need to eat more fiber. Average American only needs about 10, 8 grams of fiber a day. We need to have gosh. My high hopes is 30 grams of fiber. But I think the net carb conversation was industry sparked and I don't pay a lot of attention. I don't bolus my insulin off net carbs. I have a look at my meal composition, the total fiber in the meal, but I usually bolus off total carbs. What are your thoughts on net carbs? And also, let me clarify too net carbs is looking at a product, counting the total carbohydrates, then taking a look at what the total fiber is and subtracting fiber from those total carbs to reach this thing called net carbs. But what are your thoughts on net carbs?
Speaker 1:Ken, I honestly don't take much stock into it.
Speaker 1:I don't really look at net carbs because I'm not like it doesn't affect my blood sugar in that way because I'm so insulin sensitive, right. So if I'm more insulin resistant, maybe because I want to get a little bit, I don't know it's a hard thing to think about when we think about net carbs, because it's a one-size-fits-all approach, right, and it might not be that way, right? So that's why I don't like to look at, even like looking at total carbs. It's like, okay, well, this says that this is 30 grams, but I'm 100 and I have a trending arrow down. Should I actually take this 30 grams? Right, I'm getting ready to go exercise. Should I take this 30 grams? So it's like what is happening in this situation is more important, I think, than looking and being so hyper-focused on what those grams, those net grams, total grams, whatever it is not being so hyper-focused on oh, I have to cover for this because I'm eating it thinking about all the other aspects or factors that could be involved in lowering or maintaining or spiking your blood sugar.
Speaker 2:Yep Again. I think too. I probably considered it back in the day when I loved all those quest bars like those are full of fiber and very net-carby.
Speaker 2:But when you use net carbs to calculate your needs or understand what it's doing to your blood sugar, it doesn't work. So probably for initially, years ago, when I was introduced to it, I probably was like, oh, this is how I should count it, but at the end of the day, we should eat more fiber and net carbs. It's just another way to market, I believe. So I want to make sure I covered that. And then, last but not least, things on front of a label. You know especially myself, I'll put myself in this camp. I talk a lot of benefits of eating gluten-free, but if a product's gluten-free doesn't mean it's healthy. Some gluten-free products spike. Blood sugar is more than sugar, so just wanted to throw that in there as well. Two more questions for us, maybe three. What are your favorite fast whole foods to grab for convenience?
Speaker 1:Fast whole foods. Fast like in getting blood sugar up, or just fast like I'm just gonna grab it because it's good.
Speaker 2:Like I'm on the go, I need to grab it and get out of here.
Speaker 1:Probably bananas, Bananas, apples, maybe grapes Excuse me, maybe grapes but predominantly fruit for me would be the yeah, if we're talking whole foods, for sure, probably fruit for me.
Speaker 2:And to give listeners strategies. Do you do okay, usually eating fruit naked.
Speaker 1:Yes, I do, yes, I do, yeah I do, yeah, and I think that's good.
Speaker 2:I think I can get away with fruit naked, meaning I don't pair it with protein or fat, especially in the afternoon. I do well with just an apple, I do well just with a peach or a pear Grapes. I don't have a chance with. That's me individually. Our biology is all different, everyone, but, yes, fruits. Another thing because, again I, we're both entrepreneurs and we're always on the go and we're probably never turning off work off.
Speaker 2:But once a week I put together a lot of chia puddings. So I'll put together chia seeds blended with some flax seeds I'm not blended in a mason jar, sorry. I place a tablespoon of chia seeds, a tablespoon of flax seeds and I do a fourth a cup, or a third a cup of steel cut oats. I love the brand one degree in tax grain and I'll put that in a mason jar. So I have a grab-and-go meal. I'll eat it cold or I'll eat it warm, putting some nut butter in there too. But I thought that would be an idea for people to consider. And then I wanted to ask also you know, we're in a real world, fast-paced world. Our demands are often what are some better packaged snacks that you usually resort to Ken, maybe we can share some ideas with you.
Speaker 1:So I think the first one for me and I just started doing it is a steel cut over, not overnight oats, but it's kind of it's oats. Basically it's called mush is the company and lush they. I've looked at so many yogurts. I've I love Greek yogurts. I've looked at so many yogurts and I have not found one yogurt. At Kroger's Whole Foods, giant Eagle you name the grocery store that passes my BS meter, which means it doesn't have tons of artificial flavors in it, doesn't have natural flavors, it doesn't have different oils. I haven't found one. So if you have a recommendation on a very good yogurt, awesome, because with yogurts they tend to always add crap that doesn't need to be in there for the, for taste, yeah. So I found this, I found this mush company and they've got different flavors. I really like the blueberry. It's literally oats, blueberries and some apple juice.
Speaker 2:Yeah, I saw they carry that at Costco now. Yeah, they do, but being so, being so gluten sensitive, I haven't enjoyed them because they're not certified gluten free yeah.
Speaker 2:And that will mess me up, but my favorite yogurts. I can't get away with dairy. Often I'm very strict gluten free and I'm dairy light. I flirt with it often is what I say. But I love stony field grass fed full fat dairy. And just a little tangent on here is we never want to dissect mother nature, going back to our whole food concept, eating as close to the farm as possible, and we never want to dissect dairy and go for that. 2% fat, 4% fat, reduced fat cheese, cottage cheese, cream cheese. Let's get real. We need the full fat dairy. We don't want to pull out those fat soluble vitamins. So that's step one. Step two I love stony field full fat and unsweetened grass fed yogurt. It's so creamy and it tastes different, just like grass fed butter tastes very.
Speaker 1:Oh yes, Conventional, oh yes.
Speaker 2:Day my daughter I took her to. I went to OU for my undergrad and I went to bagel street deli, got her a gluten free bagel with butter because that's what she loves and she's like this is gross. And it was gross because she's used to grass fed butter the things that I'm doing.
Speaker 1:I just I have to bring this up because it's is making me laugh that we're talking about butter, so I'm not going to call this person out, but I recently worked with a family and the the dad had thought that I can't believe it's not.
Speaker 2:Butter was really good for you and oh for sure, that's a calm thing in my practice.
Speaker 1:And I started educating them on the reasons why it's not a very good of dairy product, or it's not a good dairy product in terms of choosing butter, and that we there even dairy?
Speaker 2:I don't even know, I don't even know, I don't think, so I'm pretty sure there's no dairy, yeah, so yeah, we, we talked about grass fed butters like Kerry Gold.
Speaker 1:That's my favorite, or was it Kelly Gold? Is it Kerry Gold? Is it Kerry or Kelly it's? I thought, I thought I was care. I was like second guessing myself. It's Kerry, it's Kerry Gold. Yeah, it's Kerry Gold butter grass fed butter. But yeah, I just, I just think it's funny that people like people really have to get better at looking at what food labels are and seeing what's actually in our foods or just being curious, or just be yeah but?
Speaker 1:but the curiosity to? Yeah, but the curiosity thing too, is like we talk about you. I've heard you talk about that so many times. I talk about that being curious, not just with diabetes, but everything that you're doing in your life is going to take you down that road of being educated on what's actually in the foods that you're consuming.
Speaker 2:Yeah, definitely. I loved your examples. I was just going to name a few. So when 2020 hit, I realized my household was snacking more, so I redesigned our pantry and I redesigned it to put things at eye level that were whole food. So I level whole food. When my kids open up the pantry, it has their drinks again. This is not whole food, but it was. It was a place to take up space. I have, like LaCroix in there, I have these almond milks that my daughter likes, and then I put a bunch of clear containers of nuts and seeds. So I did that. And then in the top left corner is kind of a snack section for my husband and I, and this snack section is where I have my like packaged plan B foods to grab and go if I'm on the go and things I love Trader Joe's and other grocery stores.
Speaker 2:They have these pre packaged olives. They also have these pre packaged artichokes marinated artichokes.
Speaker 1:Artichokes are very high fiber.
Speaker 2:We don't eat a lot of artichokes so I always have those on hand. If we're on a road trip or I know it's a soccer tournament, I always have pre made trail mix. Maybe I'll make my own, but probably not. I don't have time for that right now, but I'll get a trail mix that does not have canola oil in it. I'll have that up there. I'll have our X bars. They are made out of egg whites, a nut and usually a flavoring of cocoa or sea salt. I also always have jerky and I know a lot of people you know jerky's, yes or no. It might gross people out and if it's grossing people out I'm not going to tell them to eat it. But I love epic jerky. There's these chicken sriracha ones that are really good. So I always have olives, artichokes, epic protein bars I also like aloha bars. Those have a few more ingredients than I'd like but they have substantial protein in it that keep my blood sugars really beautiful. So I have those.
Speaker 2:And then I always take portable fruits and vegetables. Go to is apple. My go to vegetable is carrots. They travel without being cold and they do really well. Like my best friend we travel with, sometimes she's like on an airplane. She's like only you is eating a carrot on an airplane. Like get out of here.
Speaker 2:But again, I want to make eating carrots on an airplane the norm. I want kids to bring salad to lunch to be the norm and not be made fun of Um. But it's just thinking through what's convenient, what can come in my bag or purse or or what have you, and support overall health goals in a modern world. And I think at the grocery store we should take all the shortcuts If that's a pre made. You know I often buy uh coleslaw kits and instead of making that into coleslaw I'll throw that on a baking sheet with sliced up um protein and and do a sheet pan dinner. Like I'm not going to shred the broccoli and then shred the cabbage and then the carrots, like I'm buying the shortcuts at the grocery store to make that whole food meal at the end of the day. And I think it's important to no shortcuts Um, like this mush overnight oats that you buy from the grocery. Um, there are better options out there for sure.
Speaker 1:Yeah, and I, I think that too is like just even just doing overnight oats. Costco has these amazing, really good overnight oats in this humongous container, humongous bag that you can just make a bunch of overnight oats and add some apple juice or like I could. I could literally take that recipe or take that mush and repurpose it at my house for way cheaper.
Speaker 2:Yeah, yeah, and I do that usually in a mason jar, three, three of them a week, um, and I'll do the oats, the chia seeds, I'll do water and I find, if I do a vegetarian protein powder, again that's processed, but then the day it's not about being perfect, it's about chasing results. I'll used a vegetarian vanilla protein powder to give it flavor but also support my satiety and blood sugars, um, but yeah, it just takes a matter of execution and having a plan.
Speaker 1:Yeah, I but that that right there. What you said is the is the most important piece is having a plan, because we can talk in circles about what what you should do, what you shouldn't do, what you should look out for, but at the end of the day, if it doesn't work for you and if you don't have a plan going into it and constantly evolving and crafting that plan, my plan today is totally different than my plan was three years ago. So, understanding that that your, your thought process is, your education, your evolution and what, and even just your values of what you want to do and how you want to live, are going to constantly, always change.
Speaker 2:Yep, totally, and I love the saying too, like don't compare my chapter twelve or Ken's chapter twelve to your chapter one and take one step forward and keep building on that in a very realistic way. And often I tell clients this starts with your first meal. How are you going to set yourself up when you wake?
Speaker 2:up and and just start there and maybe stay there for three months and master it and it'll be a great domino for the rest of your day to support your cravings, pleasure control and more yeah, but yeah, the. What we need is setting ourselves up for success and to make healthy food an obvious choice, and that can be large or small. It could be when you come home from the grocery store, pulling things out of the package let it be the carrots and putting in a clear container so there's less of a barrier for when you run to grab food. It's it's more obvious of what to grab. Yeah, Um. And just like our school program, they removed the Pop Tarts. The kids are not going to want to eat the fresh fruit if there's a Pop Tart. That's the facts True.
Speaker 2:So we got to remove and we need to vote with our dollar to to make these whole foods flourish versus these other companies. They are working so darn hard. They are working so hard to stay on the shelf. You know, one of my classes, my senior year in dietetics school, was food science and we were comparing research from Burger King on how they found the perfect saltiness and texture of their food. And there is so much research, millions of dollars, being dumped in how to make these foods addictive and we need to set ourselves up, not have those lingering addictive domino like foods in our house, so we reach for the healthier things and, at the end of the day, maybe some of those things won't be around.
Speaker 1:Yeah, um, I I want to like circle back to something you just you said earlier, because I think it's a. I think people don't understand the importance of it and I'd love to you to kind of give people, to give the listeners and the viewers, a, a deep dive into why this is so important. You mentioned breakfast. I can't tell you how many people I talk to that don't consume any type of calories, don't get any type of energy in the morning for breakfast. Why is this so important for our system?
Speaker 2:I don't know if we agree on this one. I think I agree to disagree. I think our bodies are smarter than us. I think first I investigate why they're not eating. Are they eating a large dinner at 9 PM? Is that their their pattern? And if it is, that's not going to help them. It's not going to help their sleep, it's not going to help their detox pathways, it's not going to help their biology, it's not going to help their insulin levels or their blood sugar. So first I look at going to bed, what's going on those hours before, but if someone naturally doesn't want to eat until 10, 11, I ride that. I ride that train.
Speaker 1:Okay.
Speaker 2:I find their rhythm, but I I don't agree. We need to eat right when we wake up.
Speaker 1:I highly disagree, um well, I'm not even saying when they, I'm not even saying when they just wake up, right, some people will, some people won't even. They'll, just they'll start their day, they'll go to work and they will consume no calories and have no energy to start the day and to start the the basic metabolic process of of their body working, and they won't get anything till twelve, one, two o'clock. I know so many people that are like that, but I'm okay with that Okay, well, I mean, I get it.
Speaker 1:Okay, cool, so, but this is why this is really good, because we have two professional individuals that might not necessarily see eye to eye on this. I totally agree with you in terms of understanding and defining why they're not eating in the morning. That is 100% the very first question that should be asked. I just like coming from. I think it also comes from the strength conditioning and personal training side of it. We get more out of our workouts. If we're fueled for that workout, we're going to get more out of our workout. Does that mean we have to have a full meal before a workout in the morning? But we get way more out of ourselves. Some people can fast and work out and be fine, but we get way more out of our bodies and out of our performance in the morning if we are just consuming a little bit of energy.
Speaker 1:I don't know if I agree Okay cool, but I also know that you're big on fasting too, so which is good.
Speaker 2:Yeah, and I think, too, we're so individualized. Of course, I think you're speaking to a number of people that absolutely need that, but I also don't think it's everyone, and I don't think you think it's everyone either, but I think there's so many unique things about deciding meal time what you eat when you eat, how you eat Because when you eat is just as important as what you eat 100%, especially if it's late. Eat light or don't eat at all.
Speaker 2:Again, I don't want people to start, I don't want people to fast for too long, but if you eat late you turn so many things off, including quality sleep. If your body's digesting when you go to bed, you're not setting yourself up for overall health and success. But even fasted workouts, I think it's exactly what some people need, but it could be the worst thing for others. So I think people need to try stuff on, like an outfit, and see what works well in their body, and I also think if it's someone with diabetes or somebody wearing a CGM, it can tell you a lot.
Speaker 1:Yeah.
Speaker 2:So all people wearing a CGM who are not diabetic and they'll be like I love fasting until 1pm I'm like, great, and I'll watch their CGM line. And that line will start going up real steep at 11am and I'm like, hey, guess what? Because you're fasting so long, you're driving your cortisol and it's actually not working for you. So I think there's just a lot of uniqueness and understanding of when people need to eat.
Speaker 2:And I think it's very different of when and if it needs to be for a workout. Not because if you eat right before you work out, it'll affect your blood sugar, but that fuel will not be necessarily nourishing your workout. What nourishes your workout is what you eat the day or two days before Like think of marathon runners and so forth. It's not that banana before your race. Our workouts should sustain blood sugar control, diabetic or not, but it's really about the fueling leading up to the activity. I think exercise is just as important as nutrition too, and I think they feed off each other, because if you're doing this exercise program, you're not going to waste your time and money and energy on just lifting weights. Eventually, you're going to want to feel good while doing it and it'll put a lot of dominoes in place for how you're eating all week, not 30 minutes just before.
Speaker 1:Yeah, yeah, I think the other thing, the other question I have for you too, since we're down this rabbit hole, is do you have a set time or an average time, the night before or in the evenings, in terms of when you should consume your last meal, snack, whatever it might be, before bed? Is it three hours, four hours, two hours, one hour? What is your thoughts, and I'd also be curious what the research might say.
Speaker 2:Yeah, I would say the research I've seen is most favorable of three hours. But what I say is watch your CGM lying and I just know I'll get a slap on the wrist if I'm eating much later than 7.30.
Speaker 1:That's hard yeah it's real hard.
Speaker 2:That's real hard, but I've just adjusted to make that happen in my life Especially. It's okay. I know I like to go on insulin pumps and then take breaks for a few years and take shots. I'm back on shots and on shots. I have a stricter routine where I can't really eat late or it will mess me up all night. But I think the answer is watch your CGM lying to know your cutoff and it's just a matter of watching trends.
Speaker 2:It's not just watching what one night was just watching trends, but I think the research will say three hours. But again, three hours isn't really realistic for a lot of people.
Speaker 1:Yeah.
Speaker 2:What do you?
Speaker 1:say no. I've heard three hours, I've heard four hours, I've heard fast stops at eight o'clock, regardless of what time you go to sleep. I just I know I've seen all across the board of people like not going to bed till midnight, not going to bed till 10, not going to bed till or going to bed at nine. So I think it's. I was just very curious of what your answer was going to be, because I thought it was going to be like that three or four hour window. But, like you said, I think it's important to continue to experiment and to figure out what's what's going to work for you. What is your blood sugar saying?
Speaker 1:And Kelly also brought up a really good point about that, because you know when she's on a pump she can be a little bit less loose with with that time constraint of when she's going to eat, but when she's on shot she has to be more tight. You know more tight with that window. So that's just that's a really good example of just making sure we're understanding what's going to work for us. And I love that bill about you because you you have like these two different pathways of management, that you have figured out how both of these pathways work for you, so I love that.
Speaker 2:Yeah Well, when you've been diabetic, on Thursday will be 32 years for me. You have time to experiment. Happy diversity 32 years. It's also my birthday. I was diagnosed on my birthday, yeah.
Speaker 1:Lordy, Lordy, look who's 40.
Speaker 2:I'm a little nervous about it. Hey, I'm alive, I'm going in the right direction. You look amazing for 40. Oh, thanks, fred, thank you, but I think the big takeaway message is how can we all dietician, nutritionist, trainer or not play a role in the world's kind of consumer habits and and evolve what's offered at you know, various programs or not offered? Like, if our kids are doing a little league game, they don't need to step to the side and have a lollipop, they don't. And I am. And again, I'm turning up the volume on the importance of blood sugar control and turn up the volume on the importance of hormone shifts and perimenopause.
Speaker 2:Women my third fire is children's nutrition. I'm training tweens, so girls that are between nine and 12. So tweens, and in these workouts I'm talking about nutrition. So I'm just layering on high level of nutrition. But the biggest thing is you guys. The most important thing for your nutrition is sleep. How can you set up your sleep? The second most important thing is the things you should be hydrating with is water, and then the day is water. It's not what's popular Celsius, I guess that's a drink right now.
Speaker 1:It's an energy drink. It's not even like, it's not even hydra. I mean, how can they even say it's hydration, like it's just an energy drink of chemicals?
Speaker 2:Yeah, but it's just going back to the basics and all of us have our inner dietitian and it's just knowing what's right and what's close to mother nature and celebrating that. But don't hesitate to speak up, voice your needs, especially if your child has diabetes. Because they are dodging a lot of advertisements, isolation, because they I mean they might feel like they can't eat stuff or they know, oh, I won't feel well eating that, or maybe they'll just rebelliously eat it, because I sure have. For the 32 years I've been diabetic. But now I just don't want to babysit blood sugar. So I don't feel as upset not having something.
Speaker 2:But my kids are really upset eating gluten free. They're so upset, but it's consistently cupcakes or Lord knows what and it's just a lie and at the end of the day it's affecting their learning, their sleep, their behavior, their moods, their depression, their immunity. You eat sugar. I think it shuts your immune system down for seven to eight hours, like there's so much sickness going around right now. And tis the season, guess what's that? Tis the season, all the cookies, and there should be cookies. But we don't need cookies every day of the season, maybe just the holidays. Now I sound like a food.
Speaker 1:Kids are still trying to get through their Halloween candy.
Speaker 2:Yeah, well, we have a can of witch.
Speaker 1:I love that, I just love that.
Speaker 2:I'm just a witch.
Speaker 1:I'm such a witch I just love that, I just love it. I don't know, but I think that the interesting thing about all of these sweet things you know, candies, whatever it might be, pop, whatever it is the addictive process of that and we see it with our you mentioned it, we're seeing it with kids all time with having these different things. Mentally that's been going on, emotionally that's going on and it's insane to me that people aren't making the connection to food.
Speaker 2:It's insane to me, it's crazy to me, and maybe we are, but we don't know what to do about it.
Speaker 1:But how do we not know? And so I would just, but I would say, like, like, for those who are right, let's say that there are tons of people out there that aren't educated like us but are making the connection for mood and all these things that are happening to food. Let's just say that is the case. My thing is, like we know that pop is bad, right, we know that you shouldn't be eating tons of sugar and candy. Like making that connection is important and that should be the first thing that gets eliminated.
Speaker 2:Yeah, and I think too. I guess my passion is the first thing to get eliminated, in my opinion. I love yours is using a treat as a reward, because I want to remove that, because people think, oh, in the future, if I'm down or if I'm sad, I need to pick myself up with sugar or treat.
Speaker 1:Yeah, indulgence, that's the relationship with it I get most upset.
Speaker 2:My blood boils a little bit when it's like, oh, you want to reward, here's a lollipop, and it's not a lollipop. It might be like whatever's trending, but it's just that right. There is a manipulation of a food relationship that we're teaching kids and eating sugar.
Speaker 2:It's distracting to the brain, it spikes blood sugars. It's so hard to learn with high blood sugars, but also, when blood sugars go up, so do other hormones, including adrenaline and like anxiety. But, yeah, I think, removing rewards. I think and again, it's age dependent Is it having special time to do a certain activity, or is it a sticker? Is it a treasure box of toys or what is it? But I think the reward system needs removed and really let sugar remove its power. And I don't think everything in moderation is okay either, because once you have that addictiveness, you're going to want it again and again.
Speaker 2:And that's where I kind of changed my stance. On Halloween this year and I'm sure we talked about this there's candy in Columbus, Ohio, that is being distributed for a trick or treat that is illegal to distribute for trick or treat in California. I'm like what are we walking experiments? The food dies on Skittles. We're not allowed in California this year and that's not fair and I'm mad about it.
Speaker 1:I can tell.
Speaker 2:I want Mars, I want all of these huge companies to do us better.
Speaker 1:What about Kelly? They don't care. What about the thought process of now that these now in, I think, pretty much almost every single country, things like frosted flakes, things like the charms, these cereals with all these bad, this bad crap in it is being? They're not even putting it on the shelves anymore. They're getting taken off the shelves. They're not selling them in these foreign countries, except for the United States.
Speaker 2:Yeah, there's a lot of different regulations of what the FDA approves in the US compared to other countries, including genetically modified food. So, yeah, there's a lot more looser regulations in the US. And is it population size? What is it? I'm not sure. But there was a study that came out two weeks ago and it was on ultra-processed food leading to cancer, metabolic disease and cardiovascular disease, which is one of the same in children, and the summary of this article did say hopefully this shines a light to FDA to instill stronger regulations in our food.
Speaker 2:But then the day, if you don't know, reach for that mother nature and try to normalize it Again. I just think I pack my kids' lunchbox every day. I know they're old enough to pack, but you know what they're going to pack. It's not going to be the same as what I packed them, but a lot of times Declan will be like Mom, don't put that in there, I'll get made fun of. So I think it's just a small evolution of changes of what the school is distributing. What allowing birthday treats Do I want to take that away? I don't know, but I'll tell you every time there is one, my daughter's crying because she can't have it. And again now it's like OK, there's everyone sensitive to everything that is our world right now Sure is.
Speaker 2:But I mean, we are just overlooking things that are driving disease because it tastes good in the moment and it's addicting, and maybe we're having these things for the kids because in the back of our mind, we actually won a little bit, and that's true too. I don't know, we're going off on a tangent, I'm going down.
Speaker 1:But I think it's a good rabbit hole because it's. I think it's a very good rabbit hole because I know that it's things that are on other parents' minds. It is, it's on everyone's mind and people don't know what to do about it. And people want to talk about it, but people don't know how to talk about it. And the other thing I was going to ask you is going through this whole thought process. What do you think about environment in terms of, in terms of, like toxins? No, in terms of making, because we're talking about removing the thing of treat, removing that thought process. It doesn't need to be that so like for me, my kids eat really healthy because it's part of the environment.
Speaker 1:It's part of the education process. It's part of us, the way the family wants to live, not just me and my kids Now, granted, my kids are way younger than your kids. My kids aren't in the school system yet and being made fun of because of their eating really good, healthy stuff. So I think that I'd be curious to know your thoughts on that.
Speaker 2:Yeah, and I don't restrict my kids either. I just have better versions of candy.
Speaker 2:There's better forms, and usually I'm catering to the chocolate peanut butter cups that are made by Gosh I can't even think of the brand Evolve or Hu H-U Like these high quality chocolate that usually are peanut butter-infused because it's keeping blood sugars a little better versus the candies and there's vitamin C suckers that are better than the blowpops, and my house certainly has candy but it's just a little bit better version. So my kids feel like not too restricted because it's a balance too. I don't want to drive an eating disorder and I examine how I speak to my kids very lightly, because it's so easy to create eating disorders because one out of three nine-year-olds are on a diet. One out of three nine-year-olds are on or have tried a diet, which is depressing.
Speaker 2:But environment, I think what you put at eye level, what you have always on the counter, is it a bowl of fruit? Is it anything? Is it nothing? What's an eye level when you open the fridge, what type of liquid calories do you have in your house? Or is it just lacroix or so forth?
Speaker 2:My mom was like what type of juice should I buy for Thanksgiving this year? And I was like buy steltzer waters. The kids are going to love all the pies. They're going to love that. We don't need to give them a double win. But I think in your environment, every time you run out of something as you're shopping for the grocery, how can it be upgraded, if the budget allows, or can it be eliminated? Just thinking of the Pop Tarts that were delivered last year at our school and no longer anymore. So, one at a time, just upgrade things and think about, when you walk into your environment, what can be changed and what is visually present will dictate how often you feel hungry, especially things that are eye level. Our candy shelf is you have to get on a stool and step to the pantry and open it up. There's a barrier. So the things that are more treat-like have more barriers, more steps to get to it and have those whole foods hand ready, especially at kids' eye levels. Is that what you're getting?
Speaker 1:to? Absolutely. Yeah. I just think that this environment thing because I talk to parents all the time about it and they ask me it's like well, what are your kids eat? If you're eating X, y and Z, if you're eating all these whole foods, what are your kids eating? I'm like, the same thing I'm eating because it's part of the environment. They want to eat those things. They feel bad when they eat candy all the time because we talk about it. My girls ate candy. On Halloween probably had a little bit too much more than they should have and they were bouncing off the walls and they didn't feel good. And then Kelly and I had Kelly, my wife. We had a conversation with them. This is why we don't have candy all the time, because it makes you feel this way, and having real, real conversations with your kids about these things is important.
Speaker 2:Yeah, and they say now 50% of meals are eaten out of the home and I believe 80% of the calories kids are eating are processed. So people are chronically having things, so they don't know any different. But it just takes one little step, one little change. Maybe it starts with breakfast, maybe it starts with liquid calories, maybe it starts with just the quality of the candy. Maybe it starts with a candy witch. I'm just kidding, I love that.
Speaker 2:But take one step closer and don't be afraid to speak up at your school, your organization, your church, your synagogue, of what's being offered and how often.
Speaker 1:Yeah, I love that Before we're kind of coming up on time before we end. There was one more question I wanted to ask you that I didn't get to ask you as we were talking about food labels, and that is understanding and maybe just defining for everyone the importance of protein and fats when we talk about diabetes and we talk about why we should eat protein and fat with our carbs, why we don't eat naked carbs, and we've talked a little bit about not eating naked carbs, but I think some people are lost in the idea of why they we should consume protein and fat along with our carbohydrates and not just eat carbohydrates and a little bit of proteins and fats.
Speaker 2:Yeah, the short answer. If we just eat carbs, we'll have a lot of black diamonds on our CGM lines. If we bundle those with protein, fat will get bunnyhills, and that's the goal. But I would say overall we need fats to help with nutrient absorption. We cannot absorb vitamin D without fat in our food, so fat soluble vitamins, we need fat in our diet. Fat also creates satiety, so to go from one meal to the next, to have a gap to give your gut a break, you need to have fat. It also slowed down that glucose absorption. And then protein. Protein is so important in most of my clientele is women over the age 35 to 45, 50. And we need more protein as we age and we need at least 90 grams of protein a day, 100 grams of protein per man and at least 30 grams per meal. To turn on that leucine process I feel like we've talked about this we have Yep.
Speaker 1:I love it.
Speaker 2:An essential amino acid that helps with muscle mass metabolism, bone health and more. So, yeah, there's so much importance, but the importance of diabetes related the importance of protein and fat is to help keep our blood sugar sticky and steady, and not spiked, perfect, perfect. In short.
Speaker 1:Perfect answer. That's exactly what we were looking for Perfect answer, awesome.
Speaker 2:Yeah, yeah.
Speaker 1:Yes, this is always. It's always a pleasure connecting, talking to you. We had such a blast at the gala. It was just. I was so glad that we were able to make that happen in such short notice. It was really short notice for both of us. So I'm so glad we were able to do that. So here's to next year being able to do it again.
Speaker 2:Yeah, totally, totally, and I'm excited for next year. I know Ken has a lot of stuff coming out now, but I'm going through an entire overhaul in my business and what I offer, so stay tuned and I look forward to having another podcast recorded in hopefully, january.
Speaker 1:Yeah.
Speaker 2:We're not too long for more?
Speaker 1:Yeah, we'll be. We'll plan on trying to get something every month or every couple of months, so you guys stay tuned. So the last thing that I want to leave you guys with, if you're in Columbus Ohio, or if you're in Ohio and any any part of Ohio, in February, early February, kelly and I will be speaking at JDRF's summit Okay, they're, they're national summit here in Columbus Ohio. It's going to be an incredible lineup of speakers. I'm excited to hear Kelly's speech, I'm excited to speak and it's just, it's going to be a really, really cool event.
Speaker 1:So if you guys are going to be in the area in February, it'll be the very first week in February, I believe. I think it's February 4th, that Sunday. Come, check us out and connect with us. If you have questions anything nutrition wise, food wise reach out to Kelly. She's just a wealth of incredible knowledge. I'm constantly communicating and talking to her and asking her questions about things and she continues to blow my mind. So and I and I find myself recently like thinking that I know a lot about nutrition and Kelly puts me in my place.
Speaker 2:I mean when I study it for five years and practice it in private practice for 12, you learn a few things. Yeah Well, you're a great coach, you see the big picture and you help people really well, because I know you feel their hearts and I think there's not enough coaches like that. So hat tip to you, ken. I'm just helping people progress on whatever their goal. Is that February JDRF Summit in Columbus, ohio. Do you know where it's located or what time it?
Speaker 1:is I do. Okay, I don't have it on me right this second. Oh wait, wait, wait.
Speaker 2:Maybe we can put it in the show notes.
Speaker 1:I'll put it in the show notes because we do it's I think it's from. I want to say one to five. It's a four hour block, so it'll be on that day one to five. I'll put all the information in the show notes. I think they have a link for it as well, that you can sign up. So I'll put that in the show notes as well. So thank you for that, kelly.
Speaker 2:Yeah, until then Until then.
Speaker 1:Until then, thank you everybody for listening. It's a pleasure again to talk to you again, kelly. Thank you for everyone for listening and we will see you next time.