Podcast Summary
Understanding the roadblocks to making thoughtful food choices: Registered dietitian Shira Barlow emphasizes the importance of addressing psychological aspects of food and developing strategies to overcome roadblocks for healthy food choices.
Food and nutrition play a significant role in our overall wellbeing, and it's essential to have a healthy relationship with food. Shira Barlow, a registered dietitian and the host of the Dear Media daily show, Good Instincts, emphasizes the importance of understanding the roadblocks that prevent people from making thoughtful food choices and developing strategies to overcome them. She also highlights the value of different formats in delivering nutritional information, from quick and easy episodes to in-depth interviews. Shira's work as a food therapist shows that addressing the psychological aspects of food can be just as important as the nutritional ones. Her journey began with a focus on her body as a dancer, but she now uses her expertise to help others develop a better relationship with food and achieve their health goals.
Our Relationship with Food Evolves Over Time: Find a balanced approach to food by establishing a healthy baseline and allowing for flexibility within that range.
Our relationship with food can evolve significantly over time. For some, like the speaker, an early focus on athletic performance led to a healthier perspective on food as fuel. For others, food may be a source of comfort or control. Regardless of the starting point, finding balance and enjoyment in food is a common goal. The speaker shares how her experience of restricting during the week and overeating on weekends eventually led her to a more balanced approach. She emphasizes the importance of finding a baseline where one feels good and then allowing for flexibility within that range. Food is a powerful tool for nourishment and healing, and developing a healthy, joyful relationship with it is a worthwhile journey.
Personalizing Your Diet Journey: Reflect on past experiences, identify motivations, and find solutions that fit individual needs and values.
Finding the right diet can be a personal and unique journey. Olivia Perez, the host of the Friend of a Friend podcast, emphasizes the importance of reflecting on past experiences and identifying what has worked and what hasn't. She advises listeners to be honest with themselves about their motivations and personal roadblocks. In the context of the conversation, Olivia also shared her discovery of Byte, a toothpaste brand that aligns with her health-conscious lifestyle. The convenient and eco-friendly toothpaste tablets are free of harsh chemicals and artificial ingredients, making them a great travel companion for her and her business partner. Overall, the conversation highlights the importance of self-awareness and finding solutions that fit one's individual needs and values.
The journey towards wellness is dynamic and evolving: Stay flexible and adaptable in achieving goals, prioritize personalized relationships with professionals, practice mindful eating, and remain open to new experiences.
Setting and achieving specific goals, such as weight loss or muscle gain, is an ongoing process that requires flexibility and adaptability. It's important to remember that these goals are just one aspect of our lives and that personal growth and self-discovery often continue beyond the achievement of a particular objective. Additionally, a successful and sustainable approach to nutrition and wellness involves a personalized and collaborative relationship with a professional, rather than a rigid meal plan or set of rules. Mindful eating is a key component of this approach, which means being present and deliberate in our food choices and listening to our bodies' needs. Overall, the journey towards wellness is a dynamic and evolving one, and it's essential to remain open to new experiences and perspectives along the way.
Mindful Indulgence: A Muscle to Practice: Practice mindful indulgence by considering if we really want something and focusing on enjoying smaller portions of foods that make us feel good
Everyone has the ability to make mindful choices about their indulgences, and it's not about having willpower or not. It's about taking a moment to consider if we really want something and if it's worth the potential negative consequences. Indulgence is a muscle that can be practiced and strengthened over time. It's also important to change our perception of indulgence and focus on enjoying smaller portions of foods that make us feel good, rather than consuming large quantities that leave us feeling uncomfortable. Practical tips for eating mindfully include eating with your non-dominant hand to pay more attention to your food, avoiding distractions while eating, and focusing on making your meals flavorful and enjoyable.
Practice intentional eating for a better experience: Mindful eating practices like using non-dominant hand, putting food on a plate, and cooking meals can lead to a more satisfying and healthier experience. Taking supplements like greens can support overall health and well-being.
Being more mindful and intentional with our eating habits can lead to a more satisfying and healthier experience. This can be achieved through simple practices like eating with our non-dominant hand, putting our food on a plate, or even cooking our meals ourselves. These actions help us pay attention to what we're consuming, making us feel more full and connected to our food. Additionally, taking supplements like greens can support our overall health and well-being, providing essential nutrients and boosting our energy levels. Mindless eating, on the other hand, can lead to overeating and feeling less satisfied. By being more intentional with our meals, we can not only improve our physical health but also find joy and creativity in the process.
Making the best choices when mindful eating isn't possible: When unable to practice mindful eating, portion food, set aside meal times, provide healthy options, and be less rigid about treats to maintain balance.
Mindful eating is important for connecting with our food and listening to our hunger cues, but in the real world, we don't always have the ability to be fully present during meals. In such cases, it's essential to be honest with ourselves and make the best choices possible. Pre-portioning food or setting aside specific meal times can help us enjoy our meals more fully when we can. However, it's also crucial to acknowledge that perfection isn't always attainable, especially for parents with young children. In these situations, providing healthy options at home and being less uptight about occasional treats can help strike a balance. Ultimately, it's essential to listen to our gut and make decisions that are best for ourselves and our families.
Exploring Food: Enjoyment, Education, and Ethics: Focus on enjoying food, consider cleaner options, involve kids in cooking, be cautious with social media, and approach food with health and education in mind.
Using food as a reward can lead to confusing relationships with it, and it's essential to focus on enjoying the food itself rather than attaching it to ethics or behavior. The speaker also recommends exploring cleaner options that don't sacrifice taste and involving children in cooking to encourage healthy eating habits. The influence of social media on food education is a complex issue, with potential benefits and drawbacks, such as increased access to information and the potential for misinformation. New drugs like Ozempic, which are marketed for weight loss, can have concerning long-term effects and should be used with caution. Overall, it's essential to approach food with a focus on health, enjoyment, and education.
Embracing Transparency and Authenticity in Health and Wellness: Transparency and authenticity are crucial in health and wellness, despite societal pressure to conform. Focus on self-compassion, intuitive eating, and whole foods for sustainable well-being.
Transparency and authenticity are essential in today's world, especially when it comes to health and wellness. The pressure to conform to unrealistic standards and the constant comparison on social media can lead to feelings of inadequacy and self-destructive behaviors. However, there are also positive voices and trends promoting self-compassion, intuitive eating, and a focus on whole foods and longevity. It's important to remember that there's no shortcut to being healthy, and everyone's journey is unique. The speaker emphasized the importance of transparency and openness, as seen in the example of Living King and his use of steroids. Despite societal pressure to hide certain aspects of our lives, being true to oneself and sharing experiences can lead to a more compassionate and supportive community. It's crucial to remember that everyone is human and deserving of kindness and understanding. The speaker also reflected on the evolution of social media and the impact it has had on self-perception and body image, expressing concern for young girls growing up in this environment. Ultimately, it's essential to find a balance between the noise and the positivity and to focus on what feels good and sustainable for our individual well-being.
Discover the versatility of air fryers for college students: Air fryers offer healthy, crispy alternatives to microwaved meals, but remember to use seed oils in moderation and prioritize health concerns.
An air fryer is a versatile and exciting kitchen appliance that can help college students and anyone else looking to expand their cooking repertoire beyond microwaved hot dogs. Air fryers allow for the crisping of vegetables, like brussels sprouts, into delicious chips, and can be used to cook a variety of foods, including chicken sausages, without the need for expensive or complicated recipes. However, the abundance of recipes and potential for innovation can also be overwhelming, and it's important to remember that not every ingredient or cooking method is necessary or desirable. For example, seed oils, which can be inflammatory, should be used in moderation, and it's important to prioritize which health concerns to address in one's lifestyle. Overall, an air fryer is a simple yet powerful tool for creating delicious, innovative meals that can fit into a healthy and balanced diet.
Healthy vs Unhealthy Cooking Oils: Control blood sugar with balanced meals and indulge in moderation using healthy oils like olive, avocado, and ghee.
While some oils like canola are best avoided due to their processing methods and potential gross taste, other oils like olive, avocado, and ghee are recommended for their health benefits and delicious taste. Controlling blood sugar is important for fertility, and while glucose monitors can be helpful in the short term, long-term focus should be on balanced meals with protein, fat, and fiber. Dessert every night is possible with sensible choices like dark chocolate or peanut butter, and indulging in moderation can actually aid the process rather than derailing it.
Exploring unique approaches to wellness: Focus on balanced meals and individual needs for optimal wellness, avoiding obsession and maintaining balance.
Everyone's approach to wellness, including food and relationships with it, is unique. Some people might find joy in bringing small treats to bed, while others might benefit from tracking macros or avoiding certain foods due to hormonal or mood disorders. It's essential to do what works best for each individual, avoiding obsession and maintaining balance. Food choices significantly impact hormones, which in turn affect various bodily processes. Therefore, focusing on balanced meals with protein, fat, and fiber can help stabilize blood sugar levels and reduce the need for constant snacking. While some may find success with tracking macros, it's crucial to be honest with oneself and recognize when the practice becomes obsessive. Ultimately, wellness is a personal journey, and it's essential to explore various strategies while staying mindful of individual needs and preferences.
Emphasizing Self-Awareness and Joy in Wellness: Self-awareness is crucial in wellness, honoring body during different seasons, approach fitness with joy, and understand that confidence is key.
Wellness goes beyond just physical health and involves feeling good in all aspects of life. It's about being honest with yourself about your current season and being thoughtful about how you move through your day and interact with people. It's also important to approach fitness from a place of joy and celebrate movement as a celebration of the body. Shira, the guest on today's episode, emphasized the importance of self-awareness and knowing that it's okay to honor your body during different seasons of life. She also shared her perspective on the importance of confidence and understanding that it's possible to get back to a healthy place without making it a black-and-white issue. To learn more from Shira, check out her podcast "Good Instincts," available wherever you get your podcasts. And don't forget to follow @mari_luwelyn on Instagram for a chance to win Bloom Greens by commenting with the guest you'd like to see next.
