EP 22 - DECODING FOOD CRAVINGS: HOW TO KNOW WHAT YOUR BODY IS ASKING FOR
In this episode of Get Your Shit Together we chat about…
🧡 A history of cravings: how things were supposed to go
🧡 Where cravings went awry and food “rules” to break now
🧡 Common cravings and what they mean
🧡 How to honor cravings instead of pretending they don’t exist
Resources & Good Shit
Episodes
Ep 15 - Hydration Nation: A Controversial Take on the Water You Know and Love
Ep 16 - How to Strength Train for PCOS Without Feeling Like a P.O.S.
Ep 20 - Hot Girl Summer: What Being Hot & Horny Has to Do With Your Health
Umm basically all of our episodes ¯\_(ツ)_/¯
What We’re Consuming
Adina watched Vacation Friends starring John Cena, Lil Rel, and Yvonne Orji (Hulu).
Diane needs your best laugh out loud comedy movie recommendations.
Other Good Shit
Want to learn how to be a badass in the kitchen? Check out our friend Sandy @plantainsandchallah for proper cooking techniques and knife skills! Cook safely, friends!
Don’t miss Diana Rodgers / @sustainabledish to discover red meat + sustainability facts! Her book / documentary Sacred Cow is also amazing.
🧡 The GYST Mini Course
Through 4 video lessons we’ll walk you through how to nourish your health through food, sleep, stress management, and movement. Dive in for a taste of nutritional therapy and functional fitness, so you can start to get it together!
Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Connect with Diane
Instagram: @dianeteall
Website: www.diteawellness.com
Root Cause Reset: www.rcrprogram.com
Transcript
Transcript was auto-generated! There may be some errors, but you get the…GYST 😜
Adina: 0:28
Hello and welcome back to another episode of GYST - Diane. Diane's shimmying away over there.
Diane: 0:39
I'm doing like a boomerang and extended boomerang. Boom,
Adina: 0:43
A real life. Boomerang. All right. Tell us what's up.
Diane: 0:47
Ooh. The humidity finally broke here. This is
Adina: 0:50
Oh, not here.
Diane: 0:51
about the weather. We're doing all right over here. I am still in swimsuit season. The humidity broke. So now I can at least stay outside and not just immediately sweat through clothes, sweat through my swimsuits. So I've just been consuming a lot of sunshine and beach time. This past week actually finally got Neil to come out with me and he wore his full sun suit that we talked about.
Adina: 1:19
Sun condom.
Diane: 1:19
Yeah, his son condom that we talked about in, um, an earlier episode, we'll link that one, the practicing safe sun episode 15. So we get there early in the morning, cause he's like, I will go if we can get out there early in the morning before it's too hot and I'm out in my bikini and he has his sun bonnet, his sun condom on. And he even went as far as to like cover his exposed feet that were peeking out underneath his joggers or from his joggers. So he was completely covered.
Adina: 1:48
It's cute lewk a cute lewk for the beach.
Diane: 1:50
Yeah, he's had enough. He's had enough, but I am trying to get as much of it as I can.
Adina: 1:56
I love that I still haven't gone to the beach. I thought I would go last week, but then things got a little crazy around here
Diane: 2:04
You're always welcome here.
Adina: 2:06
Oh yes. Thank you. Um, it's going to happen. I'm going to get to the beach. I will this week, hopefully, but yeah, as far as what we're consuming, nothing on the food side of things, but. Media, not exactly the highest of the brows this week. On our end, we watched a couple of terrible movies, but like terrible in a good way. One of them was Vacation Friends, which notable cast John Cena and Lil REL. And it's on Hulu. It's basically about this couple. Goes on vacation. They ended up meeting this other couple who's like way out of their comfort zone and hi-jinks ensue not really hygiene cause they just like spend time together in a way that's funny. And then they kind of show up in their real life and they're like trying to sort out that situation. Um, it's it's Diane looks puzzled. Did I not explain that? Well,
Diane: 3:08
a little confused. So vacation way, they show up in their real life. Like they
Adina: 3:12
Meaning like they meet this couple on vacation and the couple is way out of their comfort zone. Just like wacky party drugs, maybe sexual prowess, just like very much out of their comfort zone. And then they have a lot of fun with them on vacation and think they're never going to see them again. And then the couple like shows up in their real
Diane: 3:33
oh, okay. Yeah. So there it carries over. Okay. So vacation mode. Yeah,
Adina: 3:38
yeah, And there were funny moments. There's one particular joke that I don't want to spoil, but it is very much on brand for us. Um, but it just, I kind of feel like it wasn't bad enough the movie to be like bad, good. You know, it was kind of like teetering that edge of like, It was decent and there were some funny jokes, but it wasn't like good enough to be a good movie. And it wasn't bad enough to be a bad, good movie. You know what I mean?
Diane: 4:09
kind of somewhere in between. We haven't had any real bangers lately on the comedy front comedy movies.
Adina: 4:17
I wouldn't say take it out of your queue. Like you might enjoy it. It was a cute watch, but like again, I was expecting it to either be better or worse.
Diane: 4:27
I want something to make me cackle. Um, I thought, I thought this was a comedy. I can't remember why it was suggested to us. And now I know I haven't heard of it. It's called the terminal with Tom Hanks and it was one of the worst movies that we couldn't even finish. Uh, he has a Bulgarian accent. That's terrible. He's trapped and trapped in the airport. We were just astounded at how bad it could be. Like I think Steven Spielberg and Tom Hanks probably were like, wow, let's just pretend that didn't exist because it was so bad. Yeah. So that was a throwback. I haven't really watched anything great over here. So if you have comedy movie suggestions, I would love to hear.
Adina: 5:07
Yeah, I told you last week we enjoyed that. Jake Johnson one, it was cute. Um, we also did watch he's all that the Netflix remake of the Freddie Prinze Jr movie, which honestly it was better than it had to be. I thought it was cute. And I like love those like terrible Netflix movies, you know?
Diane: 5:29
yeah.
Adina: 5:30
And I honestly, same thing. I kind of like was expecting it to be worse and it was almost better than it had to be. So
Diane: 5:40
it up. I didn't even see that pop up on my queue.
Adina: 5:43
yeah, it's a cute, it's a cute little
Diane: 5:44
What a gender swap remakes, I'm craving some good laugh out loud, like full body laugh, cackle comedies. So if you have any of those that you want to suggest, please let us know. Speaking of cravings, the meat and the potatoes, the chippies. Whatever your flavor may be. This episode is about cravings and all the things that they are telling us. So we're going to, as we do talk about this a little bit differently than you may have heard. To set the stage for this episode, we're going to talk about cravings, what they really mean, the root cause, things that go awry in our environment and the culture that we live in. Uh, things like the stories that we hold on to from growing up that also influence how we think about cravings and what we want to eat. Right. And we'll also share some practical tips before cutting cravings that go against the grain. So it's not going to be to just avoid it, like the plague. Can we say that anymore? And we'll also talk about what to do for more in-depth. So.
Adina: 6:50
Yeah. So we always encourage you to. Take a thing that you experienced inside your body, forget everything, you know about diet culture and the way that our society shaped you. And just try to think about based on your human physiology and the way your body works, why that thing might be there in the first place. Right. We had this whole conversation around libido when we talked about that craving for sex. And if we can think back. Why that's built into our human body, our female body food cravings are the same thing in nature. Unadulterated, our food cravings are messages and signals from our body asking us for the fuel, all that we need.
Diane: 7:44
yeah, the car analogy just works so well here. Like your, your light is on, you need gas and some of us just keep driving, driving, ignoring it, pretending like, oh no, we're good. We'll just keep powering through, pedaling through.
Adina: 7:59
Yeah. Diane's back with her famous car analogies at the old auto shop.
Diane: 8:05
CARS
Adina: 8:08
Yeah. But, but truly if you're, Change oil light or your empty tank light comes on in your car. You don't go like, oh, I got willpower. I'm just going to ignore this. You know, it's like, this
Diane: 8:20
for miles on that willpower.
Adina: 8:23
right? Some people do some people that are like, how far can I go till I have to put gas in this car,
Diane: 8:27
The wheels fall off your car. Okay. We're done with the cars.
Adina: 8:31
We're done. We're done with that joke. But if your check engine light comes off, Don't do that. Don't be like, oh no, I have to ignore it because I, I have such good willpower. Right. It's kind of ridiculous. When you think about it, if your body is asking you for something, let's not ignore it, let's figure out what it's really asking for. And problem is that there's so much in our modern environment that can make those cravings really confusing. Whether that's diet, culture like screaming at you or.
Diane: 9:07
diet.
Adina: 9:08
Yeah, that diet, the actual food we're eating is sending weird signals to our body. It's if we're eating tons of processed and packaged foods, it's loaded with hormone disruptors that are actually like confusing those hunger signals and those craving signals. So, so it gets messy, but at its core, this is really just a message from our bodies. We need to learn how to listen to it.
Diane: 9:33
Reframe that we offer our clients when we talk about symptoms. So symptoms cravings, their information. And what we want for you to do is to have the tools for the long haul of your journey to know, okay, I want to eat this. Why is that? And this is not to say that you need to get so granular and pick apart every single craving, but we're going to talk about this. High level, what are some things that, um, your cravings are telling you how to honor them and how things get messed up along the way. So signs to look out for. So in case you missed it, if you're new here or just haven't tuned in yet, go back all the way to episode two and three, where we talk about mistakes. You're probably making with food. We had to do that catchy title, you know it, but that one, those two episodes are going to be about common diets that we hear about there. A lot of them that are trending right now, unfortunately, and some things to be aware of, so that we'll dig in a little deeper than we can here. So I just wanted to preface that, but where things go awry with cravings, as Edina said, standard American diet. Or sad aptly abbreviated processed foods can make a cravings confusing. So if standard American diet and processed packaged foods comprise most of your diet right now, that can make listening to your body and its true cravings. A little bit more difficult because as a, as a, you was saying, these foods are hyper palatable and they can mess with our hunger and satiety signals. These foods are literally engineered to keep you coming back. Like think of the Pringles can, once you pop, you can't stop. There's a team of scientists that are thinking about texture, the artificial flavorings. They're adding how to stabilize their product for a shelf life longer shelf life. And all of these things are designed so that they can keep selling more product that you'll keep coming back for more. So it can feel very confusing to your body, right?
Adina: 11:38
Yeah, that's such an important thing to remember the food on the shelves at your supermarket that are highly packaged, that are highly processed and packaged
Diane: 11:47
I mean, at trader Joe's, some of these places they're highly packaged, too.
Adina: 11:52
they are not made by chefs. They are made by food scientists. They are people who are literally studying data around what will keep you. Coming back for more that once you pop, you just can't stop. Like that is the intention. It's not about nutrition. It's not about filling your needs. Honestly. It's not even about making it delicious. It's just turning on that signal so that you constantly crave it. So when that happens and again, some of these products are filled with those endocrine disrupting chemicals, those hormone disrupting chemicals, some of them are disrupting our leptin and ghrelin, like our S our hunger and fullness cues. And just make it so complicated to really understand what your body is asking for. So, like we said, at the top of the episode, that craving is a very important signal from the body that we need a certain type of fuel. So if we're craving sugar, Or we're craving potato chips. This might be our body just asking for carbohydrates that preferred source of fuel for our brains. Maybe you're really fuzzy and your brain foggy, and you're kind of losing it late in the day. And your body is just asking for that glucose, but because of our history with these processed and packaged foods and those food chemicals that are constantly pulsing through us, We interpret that as I need a whole bag of potato chips right now, or I need a loaf of bread,
Diane: 13:30
or maybe I just need something, everything. I don't know what, we're going to go into the anatomy of a craving a little bit further in what some of the common ones might tell you. Sometimes you might just feel like, oh, I want everything. I want something I know I'm feeling hungry or peckish and some might say, um, but in our programs in root cause reset my own program. And in Adina's strong foundations, we. Teach our clients, how to understand what their body might be asking for, how to check in with themselves after a meal and sort of checklist to run through. Now, they literally have to check this off, but that is one of the resources we go through and root cause reset is just how to figure out what your body is asking for.
Adina: 14:15
Yeah. And if you've been listening to the show for awhile, you know, we always like to teach you the why, like, why things are happening in your body and just how your body works and how food interacts inside of your body and what those functions are. What those foods, those nutrients are required for. And obviously we go into much greater depth on this inside our programs, but we find that with all of our clients, when they learn that why, and they really understand the interaction of nutrients in their body and what systems, those specific nutrients are fueling and all that good stuff, it helps us. Really be able to look at our cravings and understand them and then respond accordingly. Like when we're just subsiding on packaged foods and we don't understand what our body
Diane: 15:05
What's missing.
Adina: 15:07
Yeah. Then it's, it's so hard to interpret those. And that's when it starts to get really confusing. And then we get subject to a lot of that diet culture, bullshit. That's telling us, like you just need willpower.
Diane: 15:20
Or the replacements that are marketed as healthy, right? So some of these things, some of these food replacements, I am grateful for grateful that some of them exist when people need those in their healing phase. So for example, nut milks, nut juices, whatever we're calling them. Now, nothing really feels right, but not milks. For example. Use those for a long time. Uh, when I just could not get along with milk, I liked it. Didn't like me back milk, dairy products. So that exists. Right. But the quality. For store bought and not milks is all over the place. So there's that there also nut cheeses. Oh my gosh. That sounds even worse. Um, fake meat. This one we like to drag often because we're seeing more of it and we want to see it go away. It just can't hit the same. Yeah. Animal protein.
Adina: 16:18
Yeah,
Diane: 16:18
done a full episode about that, and there's just a lot to get into, but you all know that we are not a fan of fake meat if you've been here for a minute. So that's not in my opinion of food, right. It's trash.
Adina: 16:31
Yeah. And if you think about all these things, Why are they making replacements for these foods? It's because humans all crave them. Humans, crave, dairy, they crave cheeses. They crave animal proteins. We crave meats They're going to continue making these products because humans are going to continue craving them and wanting them, even if people want to go plant base, which we don't advocate for, they there's a lot in that conversation. We don't advocate for it for your health. We don't advocate for it, for the health of this planet. That's something people are very confused on, but yeah, these products are going to continue to be. It's made out of plants, but it tastes like meat. It has the exact same texture of meat. Like why are we trying so hard to replicate this thing? It's because we're trying to fill this craving because humans crave meat because it is a super nutrient dense option.
Diane: 17:28
you don't, we'll talk about why that might be from a physiological standpoint, little.
Adina: 17:33
yeah, if you don't crave meat, that's an important piece of this picture too. We want to talk a little bit about why that might be, um, so cravings. Uh, versions, I guess, I was driving today and a commercial came on the radio about some food delivery service. I don't remember what it was. And they said the sentence and nutrient dense vegetables. And I laughed a little bit because. I, you know, I like vegetables, vegetables are cool. I think people should eat vegetables, but like I don't obsess over it. And I think people don't really understand what the term nutrient dense means because vegetables like they're cool, but they're not nutrient dense. When we think about nutrient dense, we're talking about per ounce of this food, how much necessary nutrition. Is in it. So like beef and grass fed liver. Yeah. Liver, organ meats, like liver, eggs, dairy, like those things are nutrient dense per ounce of that food. There is tons of important nutrition that we need for every single system in our body to work well. So that's why we crave those things like vegetables. They're cool. They can be an important part of your diet, but per ounce of vegetable, you're not getting that nutrient density. Like, do you know how much broccoli or leafy greens you need to, you need to eat to get the amounts of vitamins, minerals, whatever is in there that you're trying to eat that food for. Whereas like liver, you need an ounce, you know, like eggs. Yeah. And I mean, you need three eggs for breakfast, but like one egg contains tons of nutrition inside of it. Anyways, a little tangent. But the point is the reason that we crave these foods and the reason that companies who just want your money are going to continue to make crappy versions of them that tastes like the real thing, or feels just like ground beef is because we, as humans will continue to crave these because our bodies need them to function properly.
Diane: 19:52
Yes. Yeah. We get all fired up about the fake meats. Don't need to even try them just to know what it might taste like, because I know it's crap. If you look at that long list of ingredients, so that could be, yeah.
Adina: 20:03
Did you see the meme? That was like an ingredient list of impossible burger and then an ingredient list of dog food. And like, you can barely tell them apart.
Diane: 20:12
Yeah, honestly, Mike prefer the dog food. If it was like a canned, like they have the, they have different clever branding for dog food now, too. But it said, um, like Turkey dinner and it was like, Ooh, chicken or Turkey and potatoes. And I was like, oh, that kind of sounds good. Like, I, I might honestly try it. Before,
Adina: 20:32
Tell your friends, Diane loves dog food.
Diane: 20:34
one of my clients was just, uh, texting me. Doug is speaking of dog food. Maybe he heard it because it's all, we're also recording at a different time today. Like, like clockwork. It's a minute before three, Doug is asking for food and he's going to start saying, but anyway, one of my clients was texting me and she was saying that she was trying to order pate' and she's like, like an online shopping app and she's like, cat food just keeps coming up. I don't like,
Adina: 21:02
I'd be the texture is kind of similar.
Diane: 21:04
it is.
Adina: 21:06
Gross.
Diane: 21:07
We I'm glad we digress, but we're glad that some of these food replacements or swaps can work for a different dietary needs. Many of them that we see out there, especially when I'll do like Costco crawls or grocery halls, you turn it around and you realize that the marketing claims on the front, we're just that to sell more product. And on the back, it just is not a nutrient dense option. So there's other things that give more bang for its buck. We're always going to go for real whole foods first, but yeah, it's not an apples to apples swap.
Adina: 21:40
Yeah, not at all. And it's just not going to fill that need, like it, maybe it satisfies that craving for a second, but it's not doing what we need that food to do. I always think about like those ice cream subs, because. I've been there. I've done it. Those ice
Diane: 22:01
the one that the fitness community loves, right?
Adina: 22:05
Yeah. And like Arctic zero or whatever, anything with zero in it.
Diane: 22:09
Zero fun. Zero
Adina: 22:11
yes. Yeah. Zero nutrition. Like we think if you're a person who craves ice cream and you tell yourself like, oh, I'm going to get this. Disgusting halo top things so that I can eat the whole pint. When in actuality, if you would make yourself a homemade ice cream or you would get a high quality ice cream brand. Yeah. There are more calories in it, which we need to move you away from that thinking because there is also so much more nutrition in that thing. And
Diane: 22:45
it's like a sweet omelet as Adina coined for our ice
Adina: 22:49
Except that kind of sounds gross, but
Diane: 22:52
Yeah. Like how I call meatballs meat, wads. Just, it sounds suddenly so gross.
Adina: 22:58
branding's amazing, right?
Diane: 23:00
Aqua teen hunger force, anyone cartoon network. Was that what that was from? He used to stay up late and watch cartoon network. And it was like adult swim, Aqua teen hunger force. And there was, yeah, meet wide as a character on there. He's a
Adina: 23:12
Uh, that's where that's coming from. Got it.
Diane: 23:16
moving on
Adina: 23:18
Yeah. So anyways, the point is the point is don't eat a pint of gross ice cream. When you can eat a scoop of great ice cream.
Diane: 23:27
yeah, a little bit. We'll do, yeah. Same to you with like chocolate, which we're going to get into some swaps or some other things in a bit. So where other things go awry. We talked about standard American diet and processed foods, but let's dig into diet culture a little bit further.
Adina: 23:41
Oh, diet culture.
Diane: 23:43
heard these time and time again, and it just breaks my heart. Every time I hear this. Speaking of ice cream, even in the holistic space, I'll overhear people saying things like, oh, I'm trying to stay away from ice cream. I'm trying to be good. I'm trying to be good. I was so bad this weekend. I sometimes forget this because my close friends do not talk like this. And then I'll be out in a different environment, different space and hear people talk that way. And it just breaks me.
Adina: 24:13
Yeah, that good, bad language is so crazy. And like people use it all the time.
Diane: 24:19
wagon, off the wagon and then diet starts Monday.
Adina: 24:23
And it's not even about just the diet anymore. Like Dani and I were. Joking. We saw it like a family friend recently who like, was meeting our son for the first time Abe. And they were like, oh, is he a good boy? Is he a good kid? And I saw a meme the other day that like made me laugh so hard. It was like when someone asks, is he a good kid? Are you a good adult?
Diane: 24:46
Yeah, but people really do run that filter. And I spent a lot of time in that black and white and this extended past for me, but I didn't really experience this with food. Um, but it would be oh, doing the right thing or this is good or bad.
Adina: 25:02
Yeah. I think something that we really need to move away from, and that we all need to hear loud and clear is you are not bad for having cravings and you are not good for ignoring those cravings. And for overcoming those cravings with your magical willpower.
Diane: 25:27
Your magical willpower. Yeah. This one we definitely will be repeating. I would go as far as to interrupt clients, if they're, oh, I'm trying to be good this weekend. Or I was so bad this weekend because that has got to go thinking of ourselves as good or bad. There are no bad foods there, consequences or information that the symptoms give us. But when we spend time here that just puts you into that all or nothing, I'm either good or I'm bad and there's no in-between. And so how can we practice coming away from those rules? And we're going to talk about some of the most common ones we hear in a second. They're just really doing you a disservice in your healing journey. If you are constantly thinking about being on the wagon, off the wagon. Good. Right.
Adina: 26:14
Yeah, and I think we need to keep saying this so that you can hear it for yourself and you can call yourself out when you are making decisions in your life that are being dictated by that diet culture. Bullshit. That is just so deep rooted in so many of us, if you. Think of like things that you've heard from a weight loss coach or on the cover of a magazine. And you never thought to question like how disordered this behavior is and why are we doing this? Why are we not honoring our bodies? Why are we not honoring our cravings? Why are we doing stupid things like, oh, if you're craving XYZ, try having a cup of water and see if you're still hungry or try having a glass of tea and see if you're still hungry.
Diane: 26:59
Try blending. Yeah. Ice cubes and berries and pretending it's ice cream. Like, and do you notice that all of these rules, none of them have to do with like, you know, let's avoid this because maybe my stomach won't have bubble guts. It always is in the context of weight loss, fat loss. Right.
Adina: 27:15
It's so crazy. Like why are we chasing this arbitrary thing and ignoring what our body is trying to tell us? Like, cravings are not bad. Cravings are information. And yeah, if you're craving a really crappy bag of potato chips with tons of garbage oils in it and things that might really give you a belly ache and might set back your hormone healing journey or whatever it is, maybe take that information and be like, How can I eat something that still contains the components of that, that my body is clearly asking for. So maybe that's carbohydrates, maybe that's that salt, maybe it's the fat. How
Diane: 27:53
maybe I may, I suggest some duck fat potatoes, if you want some potatoes.
Adina: 27:58
And like, if you. If you're looking for that potato salty, fatty hit, like maybe it's some salty duck, fat potatoes, but maybe it's like, I just am snacky. And I want that crunchy salty thing. So maybe it comes down to buying herself a brand of potato chips that just has some better ingredients in it. But like all of this, just shove it down and use your willpower and try to use all these tricks and tactics to ditch your cravings. Like what are we doing?
Diane: 28:28
right. Shoving down those cravings, or, I mean, this is separate, but still related. It's shoving down emotions pretending they don't exist. They don't go away. They come back later and that's where you might notice or experience. Bingeing or, um, you know, intense cravings later where you go all in on it.
Adina: 28:48
Yeah.
Diane: 28:48
Now the thing with the potato chips, if you are still deep into standard American diet, or also following a lot of these rules, I can be taught to recognize what my body is actually asking for. So we help you peel back those layers and get tapped into what that is that your body is really needing and craving in that moment. Like we said, these things, these processed foods are hyper palatable, so it can get confusing. When we might have spent a lot of time there and consuming those
Adina: 29:14
those chemicals in the food stuffs, right? This isn't food. A lot of the times, a lot of the times this is food stuffs, these like chemical compounds that they're just packaging up and calling food. Those can disrupt hormones. Those can make things confusing inside the body. And on top of that, if we've created so many rules around food and we've been suppressing certain cravings for a long time, it can be confusing as well. Like if you have forever told yourself like can't eat ice cream, can't eat ice cream ice cream is bad for me. Gotta got to just shove that craving down. It can be really confusing when you start to feel it. Intense cravings or that kind of urge to eat that thing and trying to sort out like, is this really what my body's asking for? Or is it because I've created so many rules around this thing and just like made it so off limits for so long?
Diane: 30:08
Yeah, so we've talked about good versus bad and how we want to practice moving away from that language. But let's also talk about some of the most common rules that we hear or phrases that we hear from new clients when they are moving away from that diet culture realm and into a more. Holistic functional approach to their healing. So one of the first ones that I know we both have heard is can eat after dinner can eat after 6:00 PM. I try not to eat too late in the evening,
Adina: 30:42
Okay.
Diane: 30:42
so you're not going to turn into a gremlin. First of all.
Adina: 30:45
Let's talk about a bunch of the reasons that this rule came about. I know Diane wants to do these rapid fire, but I just have so many things to say about this. Okay. Number one is maybe somebody created this rule for you. It has nothing to do with your metabolism. I know people say like, oh yeah, it's so unhealthy to eat after 8:00 PM. 7:00 PM. Whatever the time is the time limit.
Diane: 31:04
is where this comes in.
Adina: 31:06
They are just trying to restrict your calories. They are thinking that if they give you a time limit of when you stop eating, there's going to be a certain amount of food that you just can't intake. Okay. That's one piece of it. Another piece is that historically, a lot of humans binge late at night. So a lot of diet coaches, weight loss coaches, or we'll tell you, oh, if we just tell you not to eat after 7:00 PM, it will help to control some of that late night bingeing behavior. Here's the thing. If you are hungry, you need to eat. And we are fasting overnight. If you have trouble falling asleep and your blood sugar is not balanced very well, your liver doesn't have enough capacity to store as much glycogen as we need to keep us asleep overnight, you might need to eat closer to bedtime. To be able to sleep through the night. And if you're a person who has held this rule to be true for so long, and you think like, oh, I can't eat past seven, but then you're tossing and turning and you're wide awake at 3:00 AM. Like let's reevaluate. If that's part of, what's not serving you. And I remember this, so clearly I had a night, a couple of months ago where I woke up in the middle of the night, like 3:00 AM and I couldn't fall back asleep. So I went downstairs. And I got myself, a rice cake and I put some butter on it and some sea salt and I ate it and then I fell back asleep and I talked about it on my Instagram stories the next day. And I got so many DMS from people being like, oh my God, I didn't realize I was allowed to eat in the middle of the night. And I was,
Diane: 32:46
yeah, the allowed. Yes. Like I thought I had to cut this off at a certain point or I turned into a gremlin. Yeah. So you fell back.
Adina: 32:53
If our body wakes us up because our stress hormones are rising because we just need some sugar in our liver. Like go eat something with some carbs and some fat and some salt and watch. If you don't just fall right back asleep.
Diane: 33:08
this happened to me beginning of this week. We ate earlier than we normally do, because I like a later dinner. I just that's my preference. So I think I fell asleep a little earlier. I woke up in the middle of the night, just tired. Physically tired, but wired. And I thought, okay, we've got some stress hormones going. I thought I might fall back asleep, but I didn't. So I got up and I had a war mug of milk.
Adina: 33:29
Yes.
Diane: 33:30
That's what I really wanted. And I was like, what's the easiest thing. I don't really want to make something. So I'm just going to warm it up. And I may have mentioned this on the past episode, but as a kid, that was something that my mom would suggest. And of course the quality of the milk we had back. Trash. So I had bubble guts too, but I felt super great. And I was able to just go back to sleep. I kept the lights really low on, we have dimmer switches in our house and fell asleep. So if you're hearing this and maybe you also, your family's routine, your routine is to eat dinner at five o'clock, but you're not going to bed until 11 midnight and not waking up until like seven. I don't know, six, 7:00 AM the next day. That's a long time to go without. Um, and we also need to think we've talked about this in past episodes. What are you eating earlier in the day? So if you also, if you're eating earlier dinner at five, but you also under ate maybe you're skipping breakfast or you skipped lunch, just had little snacks throughout the day to power through. You might notice that you're waking up in the middle. A final note here for some of my clients, you know, a lot of my clients are working through gut stuff, heartburn, acid reflux. So for those folks, maybe we don't eat right before bed. Cause we don't want to be horizontal and then work against gravity there. Um, they might experience more symptoms, but there are some things that, some adjustments that we make for those.
Adina: 34:54
Yeah, I was going to say the same thing that if you're, if the reason you don't eat right before bed is because of digestive issues. No, that the fix isn't stop eating before bed. The fix is sort out the digestive issues
Diane: 35:08
ding, ding, ding. That's what we work
Adina: 35:10
Yeah, then we will be able to eat closer to going to sleep. But for some people, no matter how much they work on their gut stuff, like there still might be certain trigger foods that they don't do well with once they're horizontal. So like don't eat spaghetti and meatballs with tomato sauce at 10:00 PM. But yeah, but maybe you could have like some dates with butter or some ice cream or something that might just help soothe you to sleep.
Diane: 35:35
Yes, totally. So another one we've talked about ice cream, you know, we like her, we love her, but we hear this so much. And especially when I was a sugar detox coach. At one point, I was like, why this? I don't want to cut this out. I love it. Um, but then this story is that all sugar is bad and I sometimes even hear, oh, I'm avoiding fruit completely too. And that is villainized because oh, fruit is nature's candy. So let's unpack this one.
Adina: 36:05
Yeah. So wait, I do want to say also, like, even if you're a person who yes, a lot of people avoid fruit because they think it's too much sugar, but if you're a person who eats fruit, but you avoid other sugars. Cause it's too much sugar, like, remember you are still creating weird rules. Like, yeah. I don't recommend your entire diet being processed cane sugar, but like the sugar is. The problem. It's the context.
Diane: 36:34
right. And then how your body is utilizing it. And who else, what other foods and macronutrients are involved when you are having that sugar? So, one reason we love ice cream is that there's also protein and fat in a good quality ice cream, especially when we're making it turn in at home. So this is not your Arctic zero. This is not your halo top or, um, other things that. Devoid of those new nutrients, but fruit we love, especially in summer because you can augment your hydration. So these water rich fruits, but they're also rich in antioxidants. So we like them. We love them. Now, if you're someone who's working on your blood sugar balance, this is something I talk about in my program. We want to focus on keeping you nourish and satiated. Um, Throughout the day with your other meals too, but this is not to say that you cannot enjoy fruit and sugar in some desserts, even during a healing protocol, we have desserts in root cause reset. They just look a little bit different than they might outside of the program.
Adina: 37:32
Yeah. And
Diane: 37:33
It's not avocado ice cream. I promise you that
Adina: 37:36
the goal is the goal is to make this sustainable forever. And if you are a person who's done a 30 day this or a 21 day, that, and you avoided sugar at all costs. And then. Once you bring it back in, you can't control yourself around it. It's like, why are we doing that? You know,
Diane: 37:59
yeah, a balanced lifestyle has true.
Adina: 38:01
yeah. Um, yes. So yeah,
Diane: 38:04
even call them treats because I feel like treats and cheats. That's another one. Well, it's not a rule, but it's a phrase that I hate. Oh, I cheated. Oh, I was bad.
Adina: 38:14
you said that because I didn't want to be the one to be like, I don't like to call them treats, but I'm with you. And I, especially for my kids, like, I've never used that word with Minnie. And then she came home from campus summer and just started calling things, treats. She was like, can I have a treat? I was like, are you a dog? Like what,
Diane: 38:31
Yeah. Wait, I do say that to my I'll say I want to treat, but not because I've been good, but I'll also use that phrase in my dogs. Do you want a treat?
Adina: 38:39
I was just like, what? Like, do you want a delicious snack that makes you happy? Sure. A treat like, what is that about? Yeah.
Diane: 38:48
Do you want some fun, new one fun. Yeah. So, um, what's your favorite fruit? I mean, we're at the end of summer, but we still have a lots of delicious in season options right
Adina: 38:59
Yeah, I've been digging those nectarines right now. They are juicy. They are delicious. And I've been really going hard after some mango as well. And some of my usual staples, like I mentioned, I think this was last week that COVID kinda fucked me up with some of my fruits. They're like, yeah. So some of my usual staples are just not tasting and smelling so good right now. Um, pineapple, I think watermelon honeydew strawberries are also weird right
Diane: 39:31
honeydew is kind of a honey, you for me of all the melons, Neil and I always talk, I cut up a cantaloupe and. I could eat in a tire camp. There's just something about that flavor. I love, you know, I love it with prosciutto, not for you, but love that. And watermelon, I love a ripe watermelon.
Adina: 39:51
but like right now, I think watermelon still. Okay. It's whenever, when the thing gets a little overripe like overripe bananas are not working for me at all right now. Um, I think like underwrite, bananas, I can still do. It's weird. I didn't notice it so much at the beginning. I wonder if it's cause like I wasn't eating as much of these fruits or it kind of kicked in later. I don't know, I haven't really done much research on it, but, uh, it's interesting and it's annoying.
Diane: 40:19
well, I hope those flavors come back and they don't taste so yuck anymore. Pineapple. I really like a lot lately, too. I guess all the things that you not too
Adina: 40:28
have my
Diane: 40:28
now. Yeah, another one that we hear and, you know, if you've listened to any of our episodes that we don't agree with, this one is the meat is bad, or I'll hear from new clients in their food journal. I'm trying to avoid red meat. And I'm like, hold
Adina: 40:44
Y
Diane: 40:45
Who told you that?
Adina: 40:46
yeah. Yeah. So if you want to hear us break this down, even more, go back to our diet myth-busting episodes, because we definitely talked through plant-based diets and a lot of the issues there, and this idea of like needing to avoid meat, but meat is not bad. Meat is so good. Everything else is bad.
Diane: 41:06
especially red, red meat. We like red meat. We love it. We actually, I saw, I remember who posted it. Research it was, and it was a graph, but there's this misconception that we are just going hard on red meat in the us. We're actually eating more chicken than ever before. So red meat, we ate a lot more of that, the beginning of the 20th century. And that was also before a lot of these chronic disease was on the rise. So I think we'll probably touch on this in one of our upcoming episodes about heart health, chronic disease, but yeah, go back to our episode about diet myth-busting and also someone who does this really well. Her whole platform is around, um, busting through these meat myths, Diana roger's sustainable dish. I think we've also talked about her documentary.
Adina: 41:56
was going to say that's probably where you saw that chart. That would be where,
Diane: 41:59
Yeah.
Adina: 42:00
meat charts, I'm like, oh, it was from Diana.
Diane: 42:02
Yeah. I'm thinking like yellow and black background. That's her branding. So we'll link that in the show notes too.
Adina: 42:08
Um, and then the other rule we want to get to which again, we will dive way deeper on this one when we do our heart health episode, but got to watch my salt. Can't be having all that salt that's sodium. Oh my God. So much sodium in this, so,
Diane: 42:24
So let's get clear on this, that salt in processed food is not the same thing as real salt, which does have so many benefits. You hear us talk about minerals and consuming mineral rich foods. So when you're having processed foods, um, so fast food packaged foods, the salt, the sodium, and there has been stripped of its nutrients. Okay. So that is not going to be the same thing as a flaky sea salt, Himalayan salt. So when you're cooking at home, we encourage you to choose and use those.
Adina: 42:58
Yeah, something I see happening a lot is like, I think people have this disconnect between the ingredients in processed foods and processed foods and then the ingredients when they're making their own food at home. I think the idea of like people picking something up off a shelf and not, and kind of like dissociating, not connecting to the actual ingredients in that thing versus when they're cooking at home and they're feeling the actual ingredients. And what I mean by that is I've seen a lot of people be like, oh, I got to watch my salt and there'll be like cooking up some broccoli. And not season it with salt because they're like, oh, will you put so much salt on that? Yeah. Or someone will watch me cooking and be like, whoa, I can't believe how much salt you put on those potatoes. Like, whoa. And I'm
Diane: 43:43
and this is, oh, it's one of my biggest cooking, pet peeves. When people under season their food, like I, I could do a whole 30 minute rant about it. You got to season your food. I really need you to season your food, please. My dad and my grandma, his mom. Would aggressively boil vegetables. And I wondered why I hated Brussels sprouts and other vegetables. And then my dad would say, no, just let people salt their own food at the table. But what, what happens when you're doing that? The salt is just sitting on top of the food at the end. And it's not the only season that's salt when you are cooking and you're testing and tasting it as you are cooking allows you to bring out the flavor of the food. So if you feel like you never really had the opportunity to learn how to. I promise you, you can, this is not this like cute hobby. This is a necessary skill that you need as an adult to know how to cook your food. Okay. So some resources, salt, fat acid heat. That's an fantastic book. If you like, if you like having a reference there, YouTube, YouTube, there are so many cooking videos that you can check.
Adina: 44:48
listener of the show. Our friends, Sandy plantains and challah, she on her Instagram. Does all of these like knife skills and we'll teach you all these kinds of tips about seasoning and all that kind of stuff. So definitely check out her page. Her videos are really easy to follow and she's really sweet and great. So that's a great
Diane: 45:07
season you are.
Adina: 45:08
Yes. He's in your food. Like people will sit at my table and be like, oh my God, these are potatoes are amazing. What'd you do to them? And I'm like, I used a real baking sheet. I cooked them at a high heat. I'd used enough fat and I used enough salt.
Diane: 45:21
an appropriate amount of salt. Yes. And you'll have to. Yeah, play with this a little bit, but like Adina was saying, videos are a great way to see that in learning knife skills. Again, I digress, but if I see another YouTube video of what I eat in a day, and someone is sawing through produce with a paring knife dull I am going to fucking scream. It's like one of my biggest pet. I'm like, you're going to hurt yourself. And I mean, love a paring knife, but you need a pairing knife, chef knife, bread knife. Like that's it. That's it.
Adina: 45:49
messy out there, guys. It's messy.
Diane: 45:51
so upset. Just thinking about it.
Adina: 45:52
I know I'm with you even like people in the nutrition space. When I see them with their like claw nails, like not holding a chef's knife correctly and just like chopping up their onion on their videos. I'm like, what are you doing?
Diane: 46:04
E song through
Adina: 46:06
So a little tangent, but the point is we would like you to utilize real salt and to cook with it and to not be afraid of it. Especially if you are consuming tons of processed and packaged foods that have a lot of salt in them, and it's not good quality salt. So if you are a person who is like, oh, I gotta watch my salt, maybe ditch those processed foods and properly season your food.
Diane: 46:34
Yeah. So no table salt we're looking for real salt. There's so many options for you. So we're going to go deeper into salt, sodium, heart health, all of that in a two-parter coming up real soon. So some other things that make our cravings, our intuitive eating go awry is skipping meals. So.
Adina: 46:56
don't you mean an intermittent fasting, Diane.
Diane: 46:59
I was about, yes, you beat me to it. So again, go back to our diet. Myth-busting our food myth-busting episodes. We'll link it in the show notes. We see this often that people will tell themselves that they are doing intermittent fasting or perhaps not. Maybe they are just those inbox warriors. They're getting right into their inbox, into their meetings or emails or commute without eating. And then later in the day, early afternoon, after their energy is crashing, they're going into the break room. They're going into those snacks, max. They are going all in after they get out of it.
Adina: 47:32
Yeah,
Diane: 47:33
And food just to get some more energy and they might tell themselves like, oh, I'm being bad, or, oh, I'm so hungry and snacking. What if we front load that day or put some Fu fuel in your tank before you get to that point. So this is where your body is in that stress state cortisol adrenaline's running high and your body's like we need fuel now. So if you, especially, if you observe you are craving sweets, right? Your body's like, Hey, I can get a quick hit of energy from. Simple carbohydrates. So you might crave that, but maybe you're also under a lot of stress too. And we've talked about how you're dumping minerals when you're in a state of stress. So your body's like, all right, I want sweet and I want
Adina: 48:15
Yeah, gimme that salt. It's like your body is asking for that salt because you are stressed and also some of you may be listening and thinking like, oh, but I'm not doing intermittent fasting. I'm just not hungry in the morning. Maybe we need to do an entire episode about like appetite.
Diane: 48:29
Yes. Yeah.
Adina: 48:30
let's just say this loud and clear, not having a morning. Appetite is metabolic dysfunction. It is digestive dysfunction. It is. Uh, like a badge that you can wear. It's not something to be proud of because I know I've been there. Like when I was in my deep disordered days of eating, I would be so like proud of myself if I didn't have a
Diane: 48:50
I'm not hungry.
Adina: 48:51
was like, yeah. Oh, I'm, I'm amazing. I don't need to eat till 3:00
Diane: 48:56
I just run on fumes and
Adina: 48:58
I'm so amazing. Look at me, go after my hiit class and sip on my 40 ounce coffee, huh?
Diane: 49:05
a 40 ounce. I'm thinking of like the big, like gas station coffee that Neil used to get and like, wonder why his acid reflux was. So his heartburn was so strong, love uni. Um, but that's also just like the quality of the coffee. Intense and you, oh, you mentioned so on appetite. Yeah. We can do a whole episode about that, but people will note that they don't have a craving for meat. So I think we're going to get into some of the why behind the cravings a little bit further, but if you don't have a morning appetite, some of these foods just don't sound appetizing to you. A couple of things at play here. It could be your metabolism needs some love. And so does your gut health. So we support our clients with both of those things.
Adina: 49:47
Let's round it out. How do we, if this is the first time you're hearing this, if you're super confused about this, if you're like, wait a minute, my cravings are a good thing. How do we honor our cravings? How can we. Use that as information and really listen to our bodies and nourish them in the way that they're asking us to. So a big piece of this is are you under nourished? Right? We need to just talk about that physiology. There are you. Not eating enough, are you not eating enough of the right foods that support your metabolism, that support your thyroid function, that support blood sugar balance? Are you just not eating enough? And maybe those cravings are your body just being like, give me energy. I need something. And that's why it shows up in the form of craving bread, craving potato chips, craving donuts, because your body's just asking for that. Hit of sugar of energy because you are not giving it what it needs to do, its tasks all day. And because we have that confusion around all of this, that processed food kind of dictating what we crave, we reach for those things. But at that core, we're just looking for carbohydrates and we're looking for those minerals. We're looking for that salt. We're looking for that fat. Um, so yeah, let's, let's try and look at that. And then another piece that we can't ignore it. Is there something being unmet, maybe emotionally are there needs that we are not meeting? Um, I think something, I talked to my postpartum mom, clients a lot is if you're feeling really snacky all day, I was actually gonna say like, it's funny that you call it snack ish. I always called it snacky.
Diane: 51:33
I'm thinking peckish snuck a shell.
Adina: 51:35
if you're feeling really snacky, are you hungry or.
Diane: 51:40
Are you angry, lonely or tired?
Adina: 51:42
Right. Like, are you postpartum? And you're bored and you're lonely and you're tired and you want to talk to adults and it's just kind of making you, this is a way that you have kept yourself occupied in the past. And food makes us feel good. Like it does. There's an emotional component to it. So again, we're not saying, ignore that. We're saying, take a look at it. Try to meet those physiological needs, like nourish yourself deeply with food. That's going to make you feel good as opposed to just. Grazing on a bag of potato chips all day long, and then being like, why do I feel like garbage at the end of the day? So trying to get after those nourishing nutrient dense meals and snacks, and then take a look at that emotional side of things, like, how can we. Meet those needs again, something like being a stay at home mom in that postpartum season, it can be really, really challenging and it can be hard to find other ways to support, but can you connect with other moms? Can you invest in yourself in some way? Can you go for walks? Can you try to fill that need and make yourself feel really good?
Diane: 52:45
Yeah, that's important too. So there is that, that the emotional component is interconnected. Yes. To the physiology. Like if you are not getting enough, say protein and not able to digest, absorb, and utilize that protein to make neuro-transmitters are mood receptors. If your gut is a mess and also not able to adequately make those as well. So there's like, there is a physiological component to this, but that also will affect us emotionally. And also as Adina was saying, how can you feed yourself on an emotional level? Um, or what, what need is not being met there?
Adina: 53:18
And to be clear, we're not saying like, ignore your cravings and go for a walk instead. Right. We just talked a lot about that diet culture stuff that we get stuck in, but we're asking you to examine, why am I snacky? Right. This isn't like, I have a craving and I'm going to ignore it and go for a walk. We're asking you to try to understand what's my body asking you. And is that more food and if it is more food, yeah, go ahead and eat that food. And if it is more food, go ahead and figure out maybe earlier in the day, did I miss out on this nutrient? Was I trying so hard to get my baby body back that I ate a salad for breakfast? And now my body's like, where's the protein, where are the carbs? Where's the salt. So you're asking for those things.
Diane: 54:04
This is something that my clients notice when they start our programs together and do a food and mood journal. And some of them might feel some way about even doing this exercise. But I say, this is not a place to judge ourselves, but it is an opportunity for you to say, oh, well, I am so ravenous by like 2:00 PM, but I noticed I did not have. Breakfast this day, or my lunch was just a Lara bar, so, okay. I probably am hungry. I'm hungry for those reasons. So I better honor that and feed myself now, but I also had a lot of stress that day. So how can I practice giving myself some grace? I had a lot of stress and fuel myself fill, fuel myself, fill myself up now. Um, and that's another opportunity to schedule that. Self-care on top of that. So our last episode routine refresh talked about this, especially through the summer to fall trends. So some other ways that we can honor a cravings. We just went through this one. Uh, but bears repeating is eating those regular meals, but also snacks. So. Too often we hear, oh, well I had those meal out. I can't snack, but we are telling you, this is your permission slip. You can have snacks, especially those of you who are in a are more active are in a very, um, nutritionally, expensive time pregnancy postpartum. You need more nourishment. So have those snacks have those meals, um, how many snacks you might need or the size of your meals varies. We both have templates and ways that we walk our clients through. The right amount of food for them that does not involve tracking, weighing in calorie counting. Um, and also if you haven't checked it out already, we have our gyst mini course, an entire module called aptly named how to eat like an adult where we talk about different meals, snacks, or is it growing cookbook in there if you want some ideas. So definitely check that
Adina: 55:49
Yeah, Diane and I were talking about this when we were writing this outline. It comes from the diet culture space. So often of like, oh yeah, try to just have your three big meals. Don't snack. If you're feeling snacky, drink some water, that kind of stuff. But we're guilty of spreading this message a little bit too at the beginning of our nutrition journeys. Like I know for me, when I worked with clients in the very beginning, I had learnt in one very singular paradigm, like, oh, the best thing for people to do is to eat three big meals. To get their digestion and their blood sugar to a place where they can handle that. And it's ignoring so many seasons of life where we need
Diane: 56:30
real life.
Adina: 56:31
It's ignoring blood sugar, blood sugar dysfunction that may take longer time to come online. And so eating more regularly throughout the day can be really helpful. Yes. A certain amount of time for digesting between meals between snacks is important. I don't want you to just be grazing all day. Trying to fill yourself up at your meals, but snacks can be a really important piece of that as well.
Diane: 56:53
especially for our sugar burners or those who have dysregulated blood sugar or, or who are working on their metabolism. I've noticed that working with clients that, that has been so helpful. Instead of just thinking, this is a hard and fast rule of, oh no, I already had breakfast and lunch. Like I can't have this mid afternoon snack, but if you're crashing or you had a busy, sometimes things just fall apart in your schedule and we don't want you to say, oh, well, I miss that. I can't have this snack.
Adina: 57:19
Yeah, and it doesn't need to be snacks. Don't need to be like a plan B like snacks can be a very regular part of your routine if those snacks are balanced as well. And if that is a need that your body has.
Diane: 57:29
Yeah, I had those snackies. We've touched on this, but I want to say it more clearly. If your blood sugar is dysregulated. Examples of that might be you have that mid morning or early afternoon crash. So you'll have these peaks and valleys in your energy. You also are not sleeping well through the night. Maybe, you know, that you're pre-diabetic or that you are supporting diabetes. So those are some instances where you might. Challenged with your blood sugar. These cravings can be a little bit more confusing. Your body is accustomed to looking for that quick hit of energy. So this is something that we can work on more closely one-on-one if you want that support one-on-one or in our group programs. Right? But as we work on regulating that blood sugar, you might observe that you have less cravings. You can go a little bit longer between meals in between snacks without feeling like you're hangry, like your mood crashes, right. When you're a monster, if you don't have food, Those are some signs that we are shifting this in a more balanced direction is more even mood and energy, better sleep. Anything you want.
Adina: 58:33
I, I see this a lot with my PCOS clients because we know that for a lot of our PCOS clients and underlying piece is that blood sugar imbalance that insulin resistance. And I've had my PCOS clients say things like. I just crave sugar all day. Like I'm just craving sugar and knowing, you know, if you didn't listen to PCOS and strength training episode, go back and do that. But I know so many of these women have been told, like, go low carb, go keto. So for me, when they tell me that I'm just like, well, have you tried eating sugar? Like, have we tried that? And so some of my clients are just so surprised at how much more. Sugar and carbohydrates, they can incorporate into their days. If we start to get that thyroid function up and running and really supporting those balanced meals and helping to balance out that blood sugar. So sometimes that blood sugar craving that blood sugar balance is leading to these cravings that we just kind of can't get on lock. And sometimes that means like we need to focus on increasing that carb tolerance and increasing those carbs.
Diane: 59:37
yes, it's a process, but we want to get you there. We don't want to cut out an entire macro group like carbohydrates. That's no fun. So finally how we honor our cravings is indulging that craving not pretending that they just don't exist. But perhaps that looks like instead of halo top the good ice cream or the diet friendly ice cream, we just go for something that has better ingredients and is, uh, I'm thinking of a grocery store replacement, like a Haagen-Dazs. If you can do dairy, right? I'm going for Haagen-Dazs. Instead of one of these diet ice creams that are just not satisfying, they're mostly water or skipping those hundred calorie packs of cookies or granola bars. And just having, like having a cookie or instead of chocolate, like your standard chocolate bar at the checkout aisle, maybe it's something more rich, like a dark chocolate. Something has a little bit more fat, like cocoa butter. Just a few basic ingredients and a little bit goes a long way there because it is, has more fat and is more satisfied.
Adina: 1:00:39
Yeah, we talk about indulging these cravings. Like we don't mean indulge them by buying a shitty diet replace. Like, if your body is asking for ice cream and you eat halo top, you're not supplying the nutrition that your body was asking for. When it was asking for ice cream, if your body is craving ice cream, maybe it's looking for that quality dairy. Maybe you're not getting enough. Vitamin a, maybe you're not getting enough. Calcium. Maybe you're not getting enough protein. Maybe you're not getting enough. Carbs and it wants that sugar. It wants those egg yolks. It wants that rich dairy. That is so nutrient dense and mineral rich. So you might be wondering why you need to eat the whole carton of halo top. You're not filling the need that your body is asking for.
Diane: 1:01:29
right. And if for those of you who have a lot of gut stuff going on right now and are trying to work through that might not be able to have that ice cream without consequence. So there are some coconut milk ice creams out there. So
Adina: 1:01:43
was thinking we should really test our co our recipe with a coconut milk and see
Diane: 1:01:47
Yeah. Yeah. I actually just put the insert for my machine into the freezer. So I should experiment with that one this weekend, but yeah, there, I think a coconut milk ice cream in terms of texture and taste would be the closest versus like nut milk ice cream
Adina: 1:02:05
Um,
Diane: 1:02:05
so delicious, like almond milk
Adina: 1:02:08
when I wasn't tolerating dairy, I know you're not down with avocado desserts, when I wasn't tolerating dairy and I was like, really craving ice cream, maybe I was pregnant or newly postpartum probably, um, that Cado ice cream, that's just like avocado. Coco. It was I, it was okay. I,
Diane: 1:02:26
did it, did the after taste tastes like avocado, Neil
Adina: 1:02:29
tasted like a moose. Yeah. It tasted more like a moose than an ice cream, but it still was nice.
Diane: 1:02:33
at least it wasn't beans.
Adina: 1:02:34
no, no. Black green brownies around here. All right, let's close it out. We're going to close it out with some quick common cravings that we hear from clients and what they might be telling you. We touched on some of them throughout this episode, but let's just lay it down for you right here. Right now.
Diane: 1:02:52
yes, salty, crunchy. That's a popular one and chances are, if you're craving salt, then that is telling us that we're under stress and we are dumping our minerals. So instead of like a lays or. Your standard potato chip, maybe it's something like a bolder canyon something that has some real salt like avocado oil or coconut oil and potatoes.
Adina: 1:03:16
Or maybe the orange, you glad you chilled the F out recipe from the gyst mini course cookbook. That is a great way to get all those minerals.
Diane: 1:03:24
Especially if you crave salty and sweet, which we hear a lot. So another one, so these next few have that common thread, but they are bread, uh, chocolate and ice cream. So the common thread there is it being sweets. So some of those also have a fat component too. So it could be that we under ate earlier in the day and need some more of that. Uh, but breads, um, sweets cookies, those things craving sugar. That is the. Denominator.
Adina: 1:03:54
Are you trying so hard to limit your carbohydrates, that you're not eating your sweet potato at breakfast? That then you're ravenous for sugar in the afternoon or evening? That's something we could take a look at. So maybe try increasing those carbohydrates throughout the day. Maybe try increasing that overall food intake throughout the day. Um, if you're the kind of person that's really craving in the evening, Or if it's that like 4:00 PM crash, let's talk about your blood sugar regulation. And again, that's something that we work very closely on with our clients. So if you're looking for that kind of support, RCR, strong foundations, like get yourself inside one of these programs and have someone really audit your day, help you make these connections and help you figure out how to best support your body so that you can honor these cravings instead of just trying to shove them down and ignore it.
Diane: 1:04:41
Yes, that's right. So on that note, if you are new to this journey and not sure where to start, we have a few options for you. The first one basics focus on 80%, real whole foods, local. And in season, if you can choosing the best that you can in your unique budget, you may have heard to shop the perimeter of the grocery store, right? So that is where we would suggest you start today. Tomorrow
Adina: 1:05:08
my two favorite, my two favorite things to say about this are number one. If most of your groceries need to go in the fridge, when you get home, you did it right. And number two is try to eat as many things as you can. That came from the ground or had a mom
Diane: 1:05:24
Boom, there it is. We love that. And if you want to learn a little bit more about the, why get a taste of functional nutrition and fitness, you've heard us talk about the gyst mini course. And one of the bonuses inside there is our growing gyst mini course cookbooks. We mentioned a couple of recipes, even in this episode, we love seeing your creations there. So you can check that out in the show notes or on our website. And then if you really know that you would benefit from some support and more high touch coaching. We highly recommend you get on our wait list for root cause. Reset. That's my signature group nutrition program course with support or strong foundations with Adina so both of those programs offer more high touch support with us. If you love what we're putting down here, then you'll love working together and all of the resources that we equip you with now, there is a protocol healing phase in both of these programs, right? adina. What we want for you to do is to walk away from those, understanding your body a bit more, the why behind nutrition and your symptoms, so that you are equipped for the long haul.
Adina: 1:06:26
Yeah. That's why these programs are so successful because we teach you the why, if you love learning, why on this show? Our programs are just a whole nother level of breaking down exactly how your body works and cravings become much less confusing when you understand how your body works and you understand what your body is asking for. So we broke it down a little bit here, but we dive way deeper there. And again, it's all about trying to unlearn these crazy. Stupid rules that we've been told our entire lives and trying to get in touch with what is our body really asking for? And that is where the magic happens,
Diane: 1:07:07
That's right. That's where the magic happens. So we hope that you have a good nourished week and we'll see you next Tuesday.
Adina: 1:07:15
buh-bye!
