1 00:00:00,000 --> 00:00:13,560 Hey everyone and welcome to a new episode of the Awaken Together podcast. 2 00:00:13,560 --> 00:00:17,840 This is Kat and it's just me today. 3 00:00:17,840 --> 00:00:23,200 I'm not joined by Jen today because we are talking all about holistic health and I'm 4 00:00:23,200 --> 00:00:28,760 going to really miss all of her amazing tips and shares, but we felt that today since there's 5 00:00:28,760 --> 00:00:32,880 so much content that I have to share being a holistic health coach, I would just kick 6 00:00:32,880 --> 00:00:34,100 it all off. 7 00:00:34,100 --> 00:00:38,800 So what I'm going to cover with you all today, we're going to talk about how to improve your 8 00:00:38,800 --> 00:00:44,360 relationship with your body through non-diet conforming nutrition tips, healthy pantry 9 00:00:44,360 --> 00:00:49,200 makeover and a lot of other goodness that I share with my one-on-one clients and health 10 00:00:49,200 --> 00:00:50,200 coaching. 11 00:00:50,200 --> 00:00:51,440 I hope you're excited. 12 00:00:51,440 --> 00:00:52,440 I know I am. 13 00:00:52,440 --> 00:00:54,320 I'm super passionate about it. 14 00:00:54,320 --> 00:00:58,880 And just to kind of like lay some groundwork here, we're not going to be talking about 15 00:00:58,880 --> 00:01:02,880 the ideal balance of carbohydrates versus fats. 16 00:01:02,880 --> 00:01:06,540 Restriction is not in my wheelhouse ever. 17 00:01:06,540 --> 00:01:12,320 I know how it feels to listen to someone preach to you about a golden prescribed diet that's 18 00:01:12,320 --> 00:01:15,600 gluten-free, dairy-free, egg-free. 19 00:01:15,600 --> 00:01:17,560 It's like everything free. 20 00:01:17,560 --> 00:01:21,040 What actually is it, right? 21 00:01:21,040 --> 00:01:27,520 So today we're going to be exploring a space of expansion rather than contraction in restricted 22 00:01:27,520 --> 00:01:30,200 energies as it relates to food. 23 00:01:30,200 --> 00:01:33,980 No pre-treat diets here. 24 00:01:33,980 --> 00:01:39,240 My style, my way of being as a health coach and just in life is eating disorder informed 25 00:01:39,240 --> 00:01:43,440 because I come from that lived experience myself. 26 00:01:43,440 --> 00:01:47,360 And it's really important to me that that's what I'm sharing. 27 00:01:47,360 --> 00:01:52,080 And those are oftentimes the people that I work with, helping people move from all or 28 00:01:52,080 --> 00:01:56,060 nothing mentality to a place of ease and flow. 29 00:01:56,060 --> 00:01:57,680 That's what gets me really fired up. 30 00:01:57,680 --> 00:02:00,600 And that's why I do what I do. 31 00:02:00,600 --> 00:02:06,120 It's coming from this place of healing those negative relationships and body image and 32 00:02:06,120 --> 00:02:11,880 really what we're taught as women from a young age of how to view our bodies and how to feed 33 00:02:11,880 --> 00:02:13,640 ourselves. 34 00:02:13,640 --> 00:02:21,160 So healing and bio-individuality is the undertones of what you can expect today. 35 00:02:21,160 --> 00:02:26,240 If you've never heard this term, bio-individuality is something that I learned through the Institute 36 00:02:26,240 --> 00:02:31,520 for Integrative Nutrition, which is the place that I received my holistic health coaching 37 00:02:31,520 --> 00:02:33,920 certification from. 38 00:02:33,920 --> 00:02:38,360 And just a little side note on that, if you have any questions about IIN or becoming a 39 00:02:38,360 --> 00:02:44,080 health coach, I'm more than happy to share my experience both with them and with what I do. 40 00:02:44,080 --> 00:02:49,140 Just reach out to me on Instagram at Katarina O'Erikson after this, and I'm always happy 41 00:02:49,140 --> 00:02:50,440 to connect with you. 42 00:02:50,440 --> 00:02:54,420 I also have a coupon code for a couple hundred dollars off. 43 00:02:54,420 --> 00:02:59,000 So if you are curious to become a health coach yourself for either personal development or 44 00:02:59,000 --> 00:03:06,260 to start the entrepreneurial lifestyle, definitely happy to share more with you on that. 45 00:03:06,260 --> 00:03:12,800 So bio-individuality, it's this whole premise that no two people are the same, right? 46 00:03:12,800 --> 00:03:16,820 And that's at a biological level and in our lives. 47 00:03:16,820 --> 00:03:22,680 So no two bodies will be eating the same exact things, we will not be processing things the 48 00:03:22,680 --> 00:03:23,940 same exact way. 49 00:03:23,940 --> 00:03:30,160 So that's why everyone should be treated as an individual with no one size fits all plan. 50 00:03:30,160 --> 00:03:36,040 I want to start by talking with you all about primary food versus secondary food. 51 00:03:36,040 --> 00:03:40,200 This is one of the first concepts that I learned in my health coaching program, and I think 52 00:03:40,200 --> 00:03:47,020 it's so practical and it makes so much sense, too much sense not to share, really. 53 00:03:47,020 --> 00:03:50,980 So to start with primary food, it's more than just what's on your plate. 54 00:03:50,980 --> 00:03:56,800 You might be thinking, I thought there was just one type of food, and you're not wrong. 55 00:03:56,800 --> 00:04:03,280 But I think that thinking about things that feed you holistically just paint the picture 56 00:04:03,280 --> 00:04:05,200 really, really well. 57 00:04:05,200 --> 00:04:11,600 Your healthy relationships, physical practice, so whether it's like yoga, movement, running, 58 00:04:11,600 --> 00:04:17,720 a fulfilling career that you actually like, a spiritual practice that can fill your soul 59 00:04:17,720 --> 00:04:20,600 and satisfy your hunger for life. 60 00:04:20,600 --> 00:04:23,320 That's what I'm talking about when I mentioned primary food. 61 00:04:23,320 --> 00:04:29,560 And when primary food is balanced and satiating, your life feeds you, making what you actually 62 00:04:29,560 --> 00:04:31,280 eat secondary. 63 00:04:31,280 --> 00:04:37,720 So thinking about this in some forms of examples, think back to a time when you were super in 64 00:04:37,720 --> 00:04:38,720 love. 65 00:04:38,720 --> 00:04:45,000 I think about Buddy the elf and that movie, it's just my favorite Christmas movie, and 66 00:04:45,000 --> 00:04:50,000 I can just hear him saying, I'm in love and I don't care who knows it. 67 00:04:50,000 --> 00:04:54,920 That act of just like preaching at the top of your lungs because you don't care. 68 00:04:54,920 --> 00:04:59,220 You're just acting a fool because you're so full of love. 69 00:04:59,220 --> 00:05:03,800 You forget about food, you're high on life, colors are more vibrant. 70 00:05:03,800 --> 00:05:08,040 You're thinking about this person, you're floating on air, gazing into each other's 71 00:05:08,040 --> 00:05:10,920 eyes, that whole energy. 72 00:05:10,920 --> 00:05:15,920 Now another time thinking back a little bit further back to when you're a kid, back to 73 00:05:15,920 --> 00:05:21,360 when you're playing outside, maybe in the grass, having some fun with your friends and 74 00:05:21,360 --> 00:05:24,680 your mom suddenly announces that dinner is ready. 75 00:05:24,680 --> 00:05:30,340 But you're not really hungry because the passion of play takes all of your attention and you're 76 00:05:30,340 --> 00:05:36,080 super focused and you just want to add one more Lego to the pile or finish the conversation 77 00:05:36,080 --> 00:05:40,260 that you're having with your dolls or anything like that. 78 00:05:40,260 --> 00:05:45,880 So it's basically talking about how we're fed, not just by food, but by the energy in 79 00:05:45,880 --> 00:05:46,880 our lives. 80 00:05:46,880 --> 00:05:53,840 And these moments and feelings demonstrate that everything in our life is in fact food. 81 00:05:53,840 --> 00:05:59,680 And personally, speaking from experience, I've had experience in my life where I was 82 00:05:59,680 --> 00:06:06,400 emotionally eating, where I would just like binge on something really yummy and I'd be 83 00:06:06,400 --> 00:06:08,440 thinking about it all day. 84 00:06:08,440 --> 00:06:12,880 And just that was my excitement of having the thing, eating it and just feeling like 85 00:06:12,880 --> 00:06:14,360 satiated. 86 00:06:14,360 --> 00:06:18,520 And then came feelings of guilt and it was like super toxic. 87 00:06:18,520 --> 00:06:21,980 I know that I'm not the only one talking about this too. 88 00:06:21,980 --> 00:06:24,120 So maybe you've experienced that as well. 89 00:06:24,120 --> 00:06:28,800 I've also had the converse where I felt like I had no control in my life. 90 00:06:28,800 --> 00:06:33,560 And so I turned to control the one thing that I felt like I could, which was my food. 91 00:06:33,560 --> 00:06:39,200 And so we've all been there, whether it's one extreme to the next, I feel it's like 92 00:06:39,200 --> 00:06:44,600 rare for me to come across somebody who's never had some form of disordered eating, 93 00:06:44,600 --> 00:06:50,680 whether it was a full blown eating disorder or just like toxic feelings and thoughts towards 94 00:06:50,680 --> 00:06:53,280 foods from time to time. 95 00:06:53,280 --> 00:06:58,160 And it's really, thinking back on it, those were times of heightened stress, right? 96 00:06:58,160 --> 00:07:03,840 Or times where our lives weren't meeting our emotional needs at a core level. 97 00:07:03,840 --> 00:07:09,500 So I know that sometimes it can be difficult to understand which areas of life are feeling 98 00:07:09,500 --> 00:07:14,840 out of balance because we're so zoomed in that zooming out can feel a little overwhelming. 99 00:07:14,840 --> 00:07:19,920 So I have a resource to share that I love to come back to on a personal basis every 100 00:07:19,920 --> 00:07:20,920 so often. 101 00:07:20,920 --> 00:07:26,440 And it's something that I have my clients do in health coaching, like never fails, even 102 00:07:26,440 --> 00:07:29,360 if we're in a three month program, six month program. 103 00:07:29,360 --> 00:07:33,520 I bring this to my yoga teacher trainings, my holistic health coaching portion. 104 00:07:33,520 --> 00:07:35,720 So it's a really great resource. 105 00:07:35,720 --> 00:07:37,200 You can go to the website. 106 00:07:37,200 --> 00:07:45,480 It's www.integrativenutrition.com slash circle dash of dash life. 107 00:07:45,480 --> 00:07:50,440 Or if you literally just Google IIN circle of life, this will come up. 108 00:07:50,440 --> 00:07:54,560 And basically it's an exercise for better understanding your unique needs and how to 109 00:07:54,560 --> 00:07:57,120 find balance when you're feeling stuck. 110 00:07:57,120 --> 00:08:03,280 Bring some self awareness to those areas where you could use some more nourishment and attention 111 00:08:03,280 --> 00:08:07,840 so that you can continue to take care of yourself, mind, body, spirit. 112 00:08:07,840 --> 00:08:15,800 Some of the categories on this circle of life are creativity, finances, career, education, 113 00:08:15,800 --> 00:08:24,600 health, physical activity, home cooking, home environment, relationships, social life, joy, 114 00:08:24,600 --> 00:08:25,900 and spirituality. 115 00:08:25,900 --> 00:08:28,160 So there's a lot to it. 116 00:08:28,160 --> 00:08:31,880 I think some things get really overseen or not even thought of. 117 00:08:31,880 --> 00:08:37,280 Like creativity is one that with certain people like, oh, I hadn't even thought about my 118 00:08:37,280 --> 00:08:39,320 creativity feeding me. 119 00:08:39,320 --> 00:08:42,720 Whereas other people are like, oh my God, yeah, that's the most important thing to me 120 00:08:42,720 --> 00:08:43,720 is my creativity. 121 00:08:43,720 --> 00:08:48,680 And I think it's also one of those things that we kind of need to think outside the 122 00:08:48,680 --> 00:08:54,040 box for because creativity is so much more than just painting, right? 123 00:08:54,040 --> 00:08:56,120 Or drawing or coloring. 124 00:08:56,120 --> 00:08:58,280 Creative problem solving is another way. 125 00:08:58,280 --> 00:09:07,140 For me, I fuel my creativity box in my circle of life by my yoga practice and creating sequences 126 00:09:07,140 --> 00:09:11,000 that are creative and fun and go outside the box. 127 00:09:11,000 --> 00:09:15,080 And maybe it's something that I'd never experienced before in a class. 128 00:09:15,080 --> 00:09:16,360 So that's where I fill that box. 129 00:09:16,360 --> 00:09:19,740 So that's just one example of how you can think of this. 130 00:09:19,740 --> 00:09:26,960 And the resource online kind of guides you how to complete this exercise yourself by 131 00:09:26,960 --> 00:09:31,200 placing a dot on the line, you hit a button, and then it connects all the dots. 132 00:09:31,200 --> 00:09:35,840 And so you can see like where is really lacking and where is really full and how you want 133 00:09:35,840 --> 00:09:43,480 to allocate that energy because as amazing as it would be to fill every area of your 134 00:09:43,480 --> 00:09:48,720 life, I think that's a little bit unrealistic of a goal for us to set for ourselves. 135 00:09:48,720 --> 00:09:54,420 I think what's most important is to prioritize which areas of your life are most important 136 00:09:54,420 --> 00:09:59,720 to you and how you can make incremental differences in those categories. 137 00:09:59,720 --> 00:10:02,440 Knowing that we only have so much time in our lives. 138 00:10:02,440 --> 00:10:08,960 One of my favorite quotes, you can do it all just not at the same time. 139 00:10:08,960 --> 00:10:14,860 So if you're working on improving your finances, that might mean that you're going to be taking 140 00:10:14,860 --> 00:10:17,760 away from your social life. 141 00:10:17,760 --> 00:10:22,880 Let's say if you need to get a little side hustle to improve and meet some of your financial 142 00:10:22,880 --> 00:10:27,920 goals, you might not be hanging out with friends going out to eat quite as much because those 143 00:10:27,920 --> 00:10:30,560 goals would be conflicting each other. 144 00:10:30,560 --> 00:10:34,960 So any questions on that that you have, just please let me know. 145 00:10:34,960 --> 00:10:36,560 I love this. 146 00:10:36,560 --> 00:10:38,440 And again, I come back to it quarterly. 147 00:10:38,440 --> 00:10:43,080 So like three times a year. 148 00:10:43,080 --> 00:10:44,240 Secondary foods. 149 00:10:44,240 --> 00:10:45,760 Let's talk about food now. 150 00:10:45,760 --> 00:10:51,080 The actual stuff that you do put on your plate, probably more aware of this right off the 151 00:10:51,080 --> 00:10:52,440 bat. 152 00:10:52,440 --> 00:10:57,740 This is your veggies, your fruits, protein, whole grains, fats, oils, and water. 153 00:10:57,740 --> 00:11:02,800 The plates on which you place the food on, that's like the visual that you can imagine 154 00:11:02,800 --> 00:11:09,360 as a primary food, secondary food is the actual nooks and crannies on the plate. 155 00:11:09,360 --> 00:11:16,920 I like to introduce a concept pretty early on in health coaching called crowding out. 156 00:11:16,920 --> 00:11:22,220 So again, it's going back to that idea of expansion rather than restriction. 157 00:11:22,220 --> 00:11:27,080 If you're finding that when you're taking a look at your plate, you've made a delicious 158 00:11:27,080 --> 00:11:35,600 meal and there's half of your plate is like grains, pasta, carbs, you know, we need that. 159 00:11:35,600 --> 00:11:36,600 We need all of that. 160 00:11:36,600 --> 00:11:39,240 And then the other half is veggies. 161 00:11:39,240 --> 00:11:47,500 Basically, what we want is more than half of that plate to be veggies, fruits, whole 162 00:11:47,500 --> 00:11:53,880 fresh produce that are unprocessed, ideally organic so that we're not getting the pesticides 163 00:11:53,880 --> 00:12:00,040 and all of that fun stuff that just makes its way into our food. 164 00:12:00,040 --> 00:12:06,280 And so it's rather than thinking of like, I need to cut down on the grains, the fats, 165 00:12:06,280 --> 00:12:09,340 the proteins, it's thinking about amplifying. 166 00:12:09,340 --> 00:12:13,240 So you have no limit on all the good stuff. 167 00:12:13,240 --> 00:12:18,360 And ideally, when you're filling yourself up with, I like to say high vibe foods, then 168 00:12:18,360 --> 00:12:22,240 the low vibe foods are going to be just becoming less and less and less. 169 00:12:22,240 --> 00:12:27,860 And you're going to be kind of like tricking your mind in a way of just eating more, eating 170 00:12:27,860 --> 00:12:30,600 more of the good stuff so that you're filling yourself up. 171 00:12:30,600 --> 00:12:36,580 You're going to be feeling better and your skin's going to thank you all the good things. 172 00:12:36,580 --> 00:12:42,000 Going back to that idea of like high vibe food versus low vibe food, this is something 173 00:12:42,000 --> 00:12:46,480 that I've introduced to myself and my own healing journey with food because I don't 174 00:12:46,480 --> 00:12:52,400 really like to think of things as healthy or unhealthy, because what that automatically 175 00:12:52,400 --> 00:12:55,720 equates to is good versus bad. 176 00:12:55,720 --> 00:13:00,580 And yeah, we've been taught from a really young age that there are bad foods that we 177 00:13:00,580 --> 00:13:01,720 should not be eating. 178 00:13:01,720 --> 00:13:04,800 I'm sure you're already imagining some foods coming to mind. 179 00:13:04,800 --> 00:13:09,280 I remember reading a book that explicitly said sugar is the devil. 180 00:13:09,280 --> 00:13:12,840 But that's problematic, right? 181 00:13:12,840 --> 00:13:16,340 Because when we're saying that sugar is the devil, that's a blanket statement. 182 00:13:16,340 --> 00:13:18,960 It's not saying like, oh, what about fruit? 183 00:13:18,960 --> 00:13:19,960 Right? 184 00:13:19,960 --> 00:13:22,140 That's a really common question that you might have come right away. 185 00:13:22,140 --> 00:13:28,080 There's so many natural sugars and fruits, and I will never tell anybody not to eat fruit 186 00:13:28,080 --> 00:13:29,960 because there's sugar in it. 187 00:13:29,960 --> 00:13:35,240 I think if you're finding a diet that says that, I say run in the other direction because 188 00:13:35,240 --> 00:13:37,160 that's total bullshit. 189 00:13:37,160 --> 00:13:43,120 And any diet that says not to eat any sort of fruits or vegetables like bananas, I remember 190 00:13:43,120 --> 00:13:44,120 hearing. 191 00:13:44,120 --> 00:13:49,780 I'm like, no, I have a banana every freaking day and I feel great. 192 00:13:49,780 --> 00:13:54,960 So just steer clear of any of that fruits and veggies, we should not be limiting ourselves 193 00:13:54,960 --> 00:13:56,240 to at all. 194 00:13:56,240 --> 00:13:57,960 The more that we eat, the better. 195 00:13:57,960 --> 00:13:59,960 I don't care. 196 00:13:59,960 --> 00:14:05,960 And that going back to bio individuality, you're going to know which fruits and veggies 197 00:14:05,960 --> 00:14:09,720 do really well and which don't feel as good for you. 198 00:14:09,720 --> 00:14:12,480 That's where the high vibe foods and the low vibe foods come in. 199 00:14:12,480 --> 00:14:17,200 High vibe, you can think of as like, this is what makes you feel good. 200 00:14:17,200 --> 00:14:20,920 This is what gives you energy in your body, in your mind. 201 00:14:20,920 --> 00:14:27,280 The low vibe food are foods that cause some brain fog that make you feel a bit sluggish 202 00:14:27,280 --> 00:14:32,520 that waking up in the morning, you feel just kind of like, ugh, you don't want to get out 203 00:14:32,520 --> 00:14:35,900 of bed maybe because you had something really heavy the day before. 204 00:14:35,900 --> 00:14:39,840 So rather than thinking about good and bad, let's expand our minds a little bit more and 205 00:14:39,840 --> 00:14:43,160 think of it in any way that serves you. 206 00:14:43,160 --> 00:14:45,680 Maybe it's not high vibe, low vibe, but just think about that. 207 00:14:45,680 --> 00:14:50,200 I really encourage you to have those intentional check-ins with yourself. 208 00:14:50,200 --> 00:14:52,080 Cool. 209 00:14:52,080 --> 00:14:56,480 Next topic I want to cover with you all is food labels. 210 00:14:56,480 --> 00:15:04,540 Now who when they hear food labels or looking at nutritional facts brings a wave of anxiety 211 00:15:04,540 --> 00:15:07,520 or toxic feelings, right? 212 00:15:07,520 --> 00:15:12,780 For me or anybody with a history of disordered eating, step one of healing was getting away 213 00:15:12,780 --> 00:15:13,960 from that. 214 00:15:13,960 --> 00:15:19,960 Now I want to introduce something that has been a game changer for me that I talk about 215 00:15:19,960 --> 00:15:27,160 every single healthy pantry makeover that I do, and it's looking at just the ingredients. 216 00:15:27,160 --> 00:15:32,440 So I'm going to go over a couple notes that I have here with a healthy pantry makeover 217 00:15:32,440 --> 00:15:38,760 that has been really instrumental for my clients, for me, and I hope it's helpful for you too. 218 00:15:38,760 --> 00:15:43,920 So think first, it's getting clear what you're hoping to take away. 219 00:15:43,920 --> 00:15:49,540 What in your kitchen are you like questioning that, I don't know if this is good for me 220 00:15:49,540 --> 00:15:50,540 or not, and like why? 221 00:15:50,540 --> 00:15:52,360 So what are you hoping to take away? 222 00:15:52,360 --> 00:15:53,480 Is it a sense of ease? 223 00:15:53,480 --> 00:16:00,080 Is it new ideas for cooking, new ideas to have just on stock at home? 224 00:16:00,080 --> 00:16:04,920 Taking a couple things out of your pantry and starting from there, I think is the best 225 00:16:04,920 --> 00:16:05,920 way to do it. 226 00:16:05,920 --> 00:16:08,800 I like to start with whole grains. 227 00:16:08,800 --> 00:16:11,480 So taking a look at what whole grains you have. 228 00:16:11,480 --> 00:16:17,920 A lot of people have like pastas, rices, all that good stuff, and with those, those are 229 00:16:17,920 --> 00:16:18,920 great to have. 230 00:16:18,920 --> 00:16:24,780 I always just like to think about ways that we can getting away from processed carbs. 231 00:16:24,780 --> 00:16:29,320 So the ingredients on these labels are going to be pretty simple, at least we'd hope it 232 00:16:29,320 --> 00:16:34,440 should just say something like whole wheat pasta, right? 233 00:16:34,440 --> 00:16:35,960 Or brown rice. 234 00:16:35,960 --> 00:16:40,000 If there's anything else, any fillers or additives, just pay attention to that and maybe next 235 00:16:40,000 --> 00:16:44,600 time you go with something with fewer ingredients or just one. 236 00:16:44,600 --> 00:16:47,360 Alternatives for pastas that are less processed. 237 00:16:47,360 --> 00:16:52,200 They have great lentil process of lentil pastas now. 238 00:16:52,200 --> 00:16:55,040 I think Bonza is one of my favorite brands. 239 00:16:55,040 --> 00:17:00,240 They also have at Trader Joe's a quinoa brown rice pasta that's delicious. 240 00:17:00,240 --> 00:17:07,520 Going for another option like quinoa, spelt, barley, bulgur, brown rice, amaranth, wheat 241 00:17:07,520 --> 00:17:11,040 berries, all of these options, even like rolled oats. 242 00:17:11,040 --> 00:17:18,080 These are great ideas of these fiber rich whole grains that you can stock in your pantry. 243 00:17:18,080 --> 00:17:24,800 They're antioxidant rich vitamin E, always good to add to your daily routine. 244 00:17:24,800 --> 00:17:30,200 Now rather than having flour for baking, maybe that is something you have, maybe you love 245 00:17:30,200 --> 00:17:33,400 to bake and that's something that you have. 246 00:17:33,400 --> 00:17:35,280 I'm not going to say there's anything wrong with that. 247 00:17:35,280 --> 00:17:40,840 I think that if you're experiencing any discomfort in your belly after eating baked goods, then 248 00:17:40,840 --> 00:17:43,560 that's when you might want to look into alternatives. 249 00:17:43,560 --> 00:17:47,360 Some great alternatives are coconut flour, almond meal. 250 00:17:47,360 --> 00:17:49,480 Those are gluten free options. 251 00:17:49,480 --> 00:17:52,240 It might just have you feeling a little bit different. 252 00:17:52,240 --> 00:17:54,880 I'm just a big proponent of balance. 253 00:17:54,880 --> 00:17:58,360 So sometimes I'll cook with whole wheat flour. 254 00:17:58,360 --> 00:18:01,520 Sometimes I'll switch it up just in the name of getting different nutrients from different 255 00:18:01,520 --> 00:18:03,120 areas. 256 00:18:03,120 --> 00:18:05,360 Next up are nuts and seeds. 257 00:18:05,360 --> 00:18:10,140 Instead of some salty fried snacks with empty calories and tons of fat, I like to opt in 258 00:18:10,140 --> 00:18:13,720 for really high vibe foods that are just straight to the source goodness. 259 00:18:13,720 --> 00:18:21,040 So rye or raw or dry roasted nuts like almonds, peanuts, cashews, and walnuts make me feel 260 00:18:21,040 --> 00:18:22,660 really, really good. 261 00:18:22,660 --> 00:18:24,680 Even like a trail mix. 262 00:18:24,680 --> 00:18:31,840 I in my morning breakfast to add hemp seeds and flax seeds on top of like a monkey bread, 263 00:18:31,840 --> 00:18:33,720 I'll call it monkey toast actually. 264 00:18:33,720 --> 00:18:38,920 So like a piece of whole grain bread with some peanut butter, some sliced banana, hemp 265 00:18:38,920 --> 00:18:40,900 seeds, flax seeds, some cinnamon. 266 00:18:40,900 --> 00:18:43,320 It's literally my favorite thing. 267 00:18:43,320 --> 00:18:47,440 Sesame seeds are also great for Asian stir fries too. 268 00:18:47,440 --> 00:18:51,520 And a little hint with your nut butters, make sure you're reading the label for just one 269 00:18:51,520 --> 00:18:56,920 ingredient and that it's just like dry roasted peanuts or dry roasted almonds or something 270 00:18:56,920 --> 00:18:57,920 like that. 271 00:18:57,920 --> 00:18:59,760 If they're salt added, cool. 272 00:18:59,760 --> 00:19:05,800 We want to be getting away from palm oils because that's a high anti, that's a high 273 00:19:05,800 --> 00:19:12,640 inflammatory oil and it's also harvested in a way that's not sustainable for the environment. 274 00:19:12,640 --> 00:19:15,460 The more you know, right? 275 00:19:15,460 --> 00:19:21,980 So there are also other oils that I would recommend for different styles of cooking. 276 00:19:21,980 --> 00:19:28,680 There are healthy oils like peanut, olive, sunflower, even canola and sesame. 277 00:19:28,680 --> 00:19:35,160 They're high in heart healthy monounsaturated fats and those in sunflower, soybean, sesame 278 00:19:35,160 --> 00:19:38,720 are high in healthy polyunsaturated fats. 279 00:19:38,720 --> 00:19:42,400 I know a little bit of the nerdy stuff. 280 00:19:42,400 --> 00:19:46,720 The reasons that you want to switch up your oils and have a couple different ones on hand. 281 00:19:46,720 --> 00:19:51,880 I like to say that olive oil, it's like a cold pressed oil, this has a low burning point 282 00:19:51,880 --> 00:19:56,800 and so you want to use this for like maybe a salad dressing where you're not cooking 283 00:19:56,800 --> 00:19:59,680 it at all or cooking at low temps. 284 00:19:59,680 --> 00:20:09,320 Now the higher burning temp oils, these are avocado oil, canola oil, sunflower oil and 285 00:20:09,320 --> 00:20:12,440 coconut oil for example, even sesame oil. 286 00:20:12,440 --> 00:20:15,760 These you don't have to really worry about the burning point quite as much. 287 00:20:15,760 --> 00:20:18,960 You can fry in these if you want, you can saute. 288 00:20:18,960 --> 00:20:22,800 Kyle makes an awesome stir fry with sesame oil. 289 00:20:22,800 --> 00:20:27,280 So just to give you an idea, with the burning points, the reason that we care about this, 290 00:20:27,280 --> 00:20:32,800 the reason that this matters is that when we burn oil it turns into a carcinogen and 291 00:20:32,800 --> 00:20:37,480 we want to steer clear of those, right? 292 00:20:37,480 --> 00:20:40,560 Okay, next up, beans. 293 00:20:40,560 --> 00:20:44,400 I love beans personally, they're high in protein, high in fiber. 294 00:20:44,400 --> 00:20:48,120 Canned is really just going to be the easiest and it's a time saver so that's why I use 295 00:20:48,120 --> 00:20:49,120 them. 296 00:20:49,120 --> 00:20:53,040 I mean, if you want to go with beans that are uncanned, good for you. 297 00:20:53,040 --> 00:20:55,640 It just takes a little bit longer to cook. 298 00:20:55,640 --> 00:21:00,240 Those are probably a heart healthier option in what my nutrition school would recommend, 299 00:21:00,240 --> 00:21:03,680 but I love canned beans so I'm going to recommend those too. 300 00:21:03,680 --> 00:21:09,240 They can be high in sodium, so reducing those are just like going for the reduced sodium 301 00:21:09,240 --> 00:21:12,440 option or just giving your beans a little rinse is perfect. 302 00:21:12,440 --> 00:21:18,680 Chickpeas, black beans, lentils, they're all super good for us and go really great in salads, 303 00:21:18,680 --> 00:21:25,400 soups, stews, rices, or even just in like a bean salad with some seasonings. 304 00:21:25,400 --> 00:21:26,400 So yum. 305 00:21:26,400 --> 00:21:31,160 And to talk about seasonings, I think this is an area where we don't really think about 306 00:21:31,160 --> 00:21:34,720 the health benefits, but there are so many. 307 00:21:34,720 --> 00:21:42,600 Adding we all need salts, preferably ionized or sea salts to flavor our foods and we need 308 00:21:42,600 --> 00:21:45,280 that in order to keep us hydrated. 309 00:21:45,280 --> 00:21:48,680 When we sweat, we release a lot of that. 310 00:21:48,680 --> 00:21:52,640 Pepper is really good for us too, it's delicious, adds a little bit more depth and flavoring 311 00:21:52,640 --> 00:21:53,760 to foods. 312 00:21:53,760 --> 00:21:58,680 Granulated garlic or even any kind of garlic, it's so good, it's an anti-fungal. 313 00:21:58,680 --> 00:22:03,520 I remember learning that Tom Brady would eat so much garlic to prevent colds and I'm like 314 00:22:03,520 --> 00:22:06,560 done, you know me, I'm a New England gal. 315 00:22:06,560 --> 00:22:09,880 So anything Brady's doing, great. 316 00:22:09,880 --> 00:22:16,720 I might not have some people who agree with that listening to this, but oh well. 317 00:22:16,720 --> 00:22:21,680 Cinnamon I probably eat every day, I put a little bit in my coffee, it's a warming spice, 318 00:22:21,680 --> 00:22:26,160 it's also anti-fungal and has antioxidant properties. 319 00:22:26,160 --> 00:22:31,260 If you're a cheese lover and are looking to cut down on your dairy consumption, whether 320 00:22:31,260 --> 00:22:35,960 it's because it's something that doesn't make you feel super good or you're just trying 321 00:22:35,960 --> 00:22:41,720 to cut down on dairy for environmental reasons or whatever reason have you, nutritional 322 00:22:41,720 --> 00:22:44,620 yeast is such a great substitute. 323 00:22:44,620 --> 00:22:50,000 You can use it just as you would parm, like what's it called? 324 00:22:50,000 --> 00:22:53,840 Yeah, just like Parmesan cheese and a shaker. 325 00:22:53,840 --> 00:22:56,760 I put it on eggs, I put it on pasta. 326 00:22:56,760 --> 00:23:01,520 Yeah, anything that you want like a cheesy flavor, you can also make a really delicious 327 00:23:01,520 --> 00:23:07,320 vegan nacho cheese at home with the help of nutritional yeast and some veggies. 328 00:23:07,320 --> 00:23:09,680 Cumin's great for chilies, great in crock pot. 329 00:23:09,680 --> 00:23:13,560 Yeah, I could go on and on and on, but I'll start with that. 330 00:23:13,560 --> 00:23:15,560 Okay, soda. 331 00:23:15,560 --> 00:23:21,160 Soda I feel like everybody knows isn't good for us, but yeah, I'm just going to talk about 332 00:23:21,160 --> 00:23:23,200 it here because it's worth mentioning. 333 00:23:23,200 --> 00:23:29,280 Swapping out soda and other sugary sweetened beverages for sparkling water, seltzer, or 334 00:23:29,280 --> 00:23:36,320 even just water with some lemon in it, you can save so much just like damage to your 335 00:23:36,320 --> 00:23:37,320 teeth. 336 00:23:37,320 --> 00:23:44,520 ADHD is really triggered by having extra sugar in your diet, so you can really feel a difference 337 00:23:44,520 --> 00:23:46,400 in that too. 338 00:23:46,400 --> 00:23:52,740 Dairy, you'd be shocked by how many low calorie yogurts use artificial sweeteners. 339 00:23:52,740 --> 00:23:57,680 Just to keep the calories down, my vote is plain Greek yogurt because it doesn't have 340 00:23:57,680 --> 00:24:02,500 any sweeteners, artificial or otherwise, and it's actually higher in protein. 341 00:24:02,500 --> 00:24:06,960 You can sweeten this naturally by yourself at home with some fresh fruit or a drizzle 342 00:24:06,960 --> 00:24:07,960 of honey. 343 00:24:07,960 --> 00:24:13,600 One of my favorite Greek desserts or Greek breakfasts that I had when I was there whenever 344 00:24:13,600 --> 00:24:20,480 I visit, plain good quality Greek yogurt, a drizzle of honey, and some roasted almonds. 345 00:24:20,480 --> 00:24:21,880 Oh my god. 346 00:24:21,880 --> 00:24:23,040 That's so freaking good. 347 00:24:23,040 --> 00:24:28,000 That with like a little side of fruit, like some pineapple or blueberries, and oh, it's 348 00:24:28,000 --> 00:24:29,000 so yummy. 349 00:24:29,000 --> 00:24:30,000 So good. 350 00:24:30,000 --> 00:24:32,220 Moving over to eggs. 351 00:24:32,220 --> 00:24:35,160 If you're eating eggs, just look for free range. 352 00:24:35,160 --> 00:24:36,160 That's ideal. 353 00:24:36,160 --> 00:24:41,760 If that's too expensive or they don't have any organic, just on its own is good too. 354 00:24:41,760 --> 00:24:47,660 I eat a lot of eggs, so I take the extra time and money to invest in my eggs because I don't 355 00:24:47,660 --> 00:24:48,660 eat meat. 356 00:24:48,660 --> 00:24:55,560 But talking about meat, buying produce in season, local. 357 00:24:55,560 --> 00:25:01,040 I mean, meat isn't really in season or out, but local and organic, antibiotic free. 358 00:25:01,040 --> 00:25:05,280 It's just going to ensure that you're putting the right, the best stuff in your body. 359 00:25:05,280 --> 00:25:11,640 We want to be moving away from chemicals, anything that's linked with cancers or just 360 00:25:11,640 --> 00:25:15,040 like any sort of like autoimmune disorders. 361 00:25:15,040 --> 00:25:16,760 Like all of these things matter. 362 00:25:16,760 --> 00:25:20,060 What we put into us, we become. 363 00:25:20,060 --> 00:25:24,400 Eating with the seasons also helps us now thinking about like veggies and fruits, helps 364 00:25:24,400 --> 00:25:28,560 us get in a wide variety of fruits and veggies throughout the year. 365 00:25:28,560 --> 00:25:32,760 And a really easy, simple tip is to eat the rainbow. 366 00:25:32,760 --> 00:25:37,160 And the reason I say this is because your red fruits and veggies are going to have different 367 00:25:37,160 --> 00:25:43,600 nutrients and minerals and vitamins, then your greens, then your blues, then your purples. 368 00:25:43,600 --> 00:25:49,440 So some ideas to get you started, raspberry, strawberries, tomatoes for your reds, orange, 369 00:25:49,440 --> 00:25:52,960 obviously oranges, carrots, peppers, yellows. 370 00:25:52,960 --> 00:25:58,000 I love bananas, onions, squash, apples. 371 00:25:58,000 --> 00:26:01,440 Green is king when we're talking about fruits and veggies. 372 00:26:01,440 --> 00:26:05,560 They just have like the healthiest, the most dynamic nutrition. 373 00:26:05,560 --> 00:26:09,240 So kale, spinach, romaine lettuce. 374 00:26:09,240 --> 00:26:12,760 There's really not many nutrients in iceberg lettuce. 375 00:26:12,760 --> 00:26:14,280 We've heard that before. 376 00:26:14,280 --> 00:26:15,460 Little nutritional value. 377 00:26:15,460 --> 00:26:17,840 So that's why I said the other ones first. 378 00:26:17,840 --> 00:26:23,040 Avocado, broccoli, leafy greens, dark leafy greens. 379 00:26:23,040 --> 00:26:24,040 It's king. 380 00:26:24,040 --> 00:26:30,320 Thinking about blue, obviously blueberries, blackberries, even blue corn has the nutrients 381 00:26:30,320 --> 00:26:31,720 of the blues. 382 00:26:31,720 --> 00:26:36,320 And violet, we think about beets, eggplants and plums. 383 00:26:36,320 --> 00:26:41,480 So moving into your fridge a little bit, any condiments, they can add really just like 384 00:26:41,480 --> 00:26:44,640 globs of fat and sodium into your day. 385 00:26:44,640 --> 00:26:50,840 And there's really nothing wrong with a bit of mayo or like regular soy sauce, ketchup 386 00:26:50,840 --> 00:26:52,160 on occasion. 387 00:26:52,160 --> 00:26:55,560 But for daily use, get more nutrients. 388 00:26:55,560 --> 00:26:57,960 You can spread some hummus on sandwiches. 389 00:26:57,960 --> 00:27:01,720 You can get creative on even like a plant-based mayo. 390 00:27:01,720 --> 00:27:04,840 Sometimes there's more nutrients in there, but sometimes not. 391 00:27:04,840 --> 00:27:08,800 Being sure to check the ingredients. 392 00:27:08,800 --> 00:27:15,500 Also thinking about like frozen entrees, just take a look at the sodium content. 393 00:27:15,500 --> 00:27:19,480 Sometimes it's flooded with tons and tons of salt. 394 00:27:19,480 --> 00:27:24,440 That's how the frozen meals stay tasting so good for a long period of time. 395 00:27:24,440 --> 00:27:28,840 Yeah, so if you're concerned about sodium, check it out. 396 00:27:28,840 --> 00:27:31,520 But honestly, I don't like obsessing over this sort of stuff. 397 00:27:31,520 --> 00:27:33,560 So fresh is best. 398 00:27:33,560 --> 00:27:39,400 Frozen, I do like to make it an act of self care to get a couple frozen entrees that I 399 00:27:39,400 --> 00:27:45,400 can bring to work with me for lunch on the times where life has gotten crazy and I wasn't 400 00:27:45,400 --> 00:27:48,600 able to meal prep like a couple fresh lunches. 401 00:27:48,600 --> 00:27:53,640 So know that that's a good option for you too and don't feel any shame about that. 402 00:27:53,640 --> 00:27:57,600 Looking out for yourself and planning in advance is an act of self care and self love. 403 00:27:57,600 --> 00:28:04,440 So I'm going to wrap up the healthy pantry portion with six simple steps to give your 404 00:28:04,440 --> 00:28:06,600 pantry a healthy makeover. 405 00:28:06,600 --> 00:28:10,740 Aside from everything we talked about, ingredients are key. 406 00:28:10,740 --> 00:28:13,440 They tell a story about your food. 407 00:28:13,440 --> 00:28:18,240 And if your ingredient list is super long, filled with ingredients that you can't even 408 00:28:18,240 --> 00:28:23,240 pronounce, that you don't even know what the heck they are, just give it some second thought, 409 00:28:23,240 --> 00:28:24,240 right? 410 00:28:24,240 --> 00:28:30,460 I'm not saying to toss it, I'm not saying to not buy it, but I'm saying to really compare 411 00:28:30,460 --> 00:28:35,000 your options when you're food shopping and saying like, oh, well, this option has ingredients 412 00:28:35,000 --> 00:28:37,400 that I actually understand and it looks just as yummy. 413 00:28:37,400 --> 00:28:43,640 Like that extra set of intention, extra moment will have your body feeling so much better. 414 00:28:43,640 --> 00:28:47,400 And it's just an act of, it sends your body the message that you care about what you're 415 00:28:47,400 --> 00:28:48,720 putting into it. 416 00:28:48,720 --> 00:28:53,000 So that you actually care about your body and it's just like, it just changes the whole 417 00:28:53,000 --> 00:28:56,120 energetics behind it, right? 418 00:28:56,120 --> 00:28:57,880 Next up, thinking about sugar. 419 00:28:57,880 --> 00:29:03,640 If any of your ingredients listed contain artificial sweeteners from aspartame, like 420 00:29:03,640 --> 00:29:09,120 an equal or sucralose, like in Splenda, I would recommend either tossing it or just 421 00:29:09,120 --> 00:29:12,460 like using it in real, real small limits. 422 00:29:12,460 --> 00:29:17,640 And then when it comes time to replace that, look into something else. 423 00:29:17,640 --> 00:29:24,940 If sugar is the fifth ingredient or like fourth or third or first, and it's not something 424 00:29:24,940 --> 00:29:31,000 that is supposed to be sweet, I would recommend looking into another option. 425 00:29:31,000 --> 00:29:37,800 And that's simply because sugar has a sneaky way of getting into virtually most foods in 426 00:29:37,800 --> 00:29:38,800 our pantries. 427 00:29:38,800 --> 00:29:42,200 Even like, like tomato sauce, right? 428 00:29:42,200 --> 00:29:46,200 That's a really common ingredient in that, but it's fine if it's in it, but we don't 429 00:29:46,200 --> 00:29:48,340 want it to be like the second ingredient. 430 00:29:48,340 --> 00:29:50,080 And let me back up a little bit. 431 00:29:50,080 --> 00:29:55,000 The order in which the ingredients are listed in a food label matter. 432 00:29:55,000 --> 00:30:01,960 The first ingredient listed is going to be what that food contains the most of. 433 00:30:01,960 --> 00:30:07,080 And it just kind of decreases as you go down the line. 434 00:30:07,080 --> 00:30:12,200 Some foods will say like, contains 2% or less of XYZ. 435 00:30:12,200 --> 00:30:16,760 And those, you know, you don't necessarily need to worry about unless they're like red 436 00:30:16,760 --> 00:30:18,240 number five. 437 00:30:18,240 --> 00:30:21,000 We want to steer clear of any food dyes. 438 00:30:21,000 --> 00:30:24,240 And that's tip number four. 439 00:30:24,240 --> 00:30:28,440 Also just avoiding refined sugars like table sugar. 440 00:30:28,440 --> 00:30:30,560 We don't really need that. 441 00:30:30,560 --> 00:30:36,040 So in your coffee, if you can have like even like a dash of maple syrup, I would recommend 442 00:30:36,040 --> 00:30:40,960 over a table sugar because the level of which it's been processed is less and it comes from 443 00:30:40,960 --> 00:30:41,960 a treat. 444 00:30:41,960 --> 00:30:43,720 And then honey. 445 00:30:43,720 --> 00:30:44,720 Low fat. 446 00:30:44,720 --> 00:30:49,520 I mentioned this in another episode a while ago, but this is a sneaky way that the diet 447 00:30:49,520 --> 00:30:54,520 industry likes to label things and make you trick you into thinking that it's healthy 448 00:30:54,520 --> 00:30:55,920 and that it's good for you. 449 00:30:55,920 --> 00:31:00,520 Oftentimes, it just means that the fat has been replaced with sugar. 450 00:31:00,520 --> 00:31:02,480 So stick to buying whole foods. 451 00:31:02,480 --> 00:31:07,840 I would recommend buying a full fat Greek yogurt over a low fat one that has just been 452 00:31:07,840 --> 00:31:09,920 replaced with fake sugar. 453 00:31:09,920 --> 00:31:17,760 So bottom line with this healthy pantry makeover is that ingredients matter and sugar is sneaky 454 00:31:17,760 --> 00:31:18,880 AF. 455 00:31:18,880 --> 00:31:24,880 We don't want artificial dyes and it's an act of self love to look at what you're actually 456 00:31:24,880 --> 00:31:28,680 eating and making sure that it feels good in your body. 457 00:31:28,680 --> 00:31:30,560 So I know we talked about a lot today. 458 00:31:30,560 --> 00:31:36,240 I covered a lot of topics, but want to leave you with a little underlying message and it's 459 00:31:36,240 --> 00:31:42,800 that you know your body better than anyone better than any doctor. 460 00:31:42,800 --> 00:31:44,000 Okay. 461 00:31:44,000 --> 00:31:49,000 If when even thinking about a certain food makes you feel sick, that means a closer look 462 00:31:49,000 --> 00:31:51,600 at that food is worth it. 463 00:31:51,600 --> 00:31:55,800 It might be because you have an allergy or an intolerance to it. 464 00:31:55,800 --> 00:32:00,280 Like that feeling that you get in your gut when thinking about something, it matters. 465 00:32:00,280 --> 00:32:03,680 So don't just think it's my silly little mind playing tricks on me. 466 00:32:03,680 --> 00:32:06,040 Like no, give yourself some more credit. 467 00:32:06,040 --> 00:32:12,680 Your intuition knows it could also not necessarily be because you have an allergy or an intolerance, 468 00:32:12,680 --> 00:32:18,220 but maybe you might be experiencing some sort of gut dysbiosis and your body is reacting 469 00:32:18,220 --> 00:32:23,420 to certain foods or even food groups in a way that it might not normally, but it could 470 00:32:23,420 --> 00:32:26,920 be a matter of getting your gut health in check. 471 00:32:26,920 --> 00:32:32,320 Probiotics are your friend, unprocessed, getting our stress in order. 472 00:32:32,320 --> 00:32:34,520 So I know that's a lot. 473 00:32:34,520 --> 00:32:36,040 Once again, I'm here for you. 474 00:32:36,040 --> 00:32:38,980 I want to hear how all of this is sitting with you. 475 00:32:38,980 --> 00:32:44,720 You can send me a message again on my Instagram at Katarina O. Erickson or check out my website 476 00:32:44,720 --> 00:32:47,320 at catalystliving.com. 477 00:32:47,320 --> 00:32:50,560 That's catalyst with a K for more information. 478 00:32:50,560 --> 00:32:57,280 Otherwise, happy eating, happy moving, happy living your life in a way that satiates you 479 00:32:57,280 --> 00:32:59,440 and mind, body, spirit. 480 00:32:59,440 --> 00:33:06,800 Love you all and I'll see you next time.