EP 28 - SPOOKY SCARY SUGAR
This week on Get Your Shit Together…
🎃 Why sugar is so demonized and our take on replacements
🎃 When to indulge, and when to avoid
🎃 How to enjoy Halloween without the belly ache
🎃 Sugar detoxes and what to do after sweets!
🎃 Our favorite product swaps for traditional Halloween favorites!
Resources & Good Shit
Episodes
What We’re Consuming: Food
Diane made shepherd’s pie – a childhood fave! – for her visiting fam!
Adina’s fam got into Izzy’s Smokehouse. Hot tip: order extra protein and repurpose at home, #leftoverremix style.
What We’re Consuming: Media
Adina started Succession (HBO)!
Other Good Shit
Adina’s Thread & Supply cropped cutie fleece jacket - an Alo knockoff and we LOVE IT
Shoutout to one of our fave B-Corps Athleta for making stretchy joggers that are perf for strong functional asses. Diane grabbed a pair and this extra warm hoodie.
Speaking of joggers… Vuori joggers feel like PJs. Now can they just make a high waist option for those of us who don’t want our juicy kettlebell booties hanging out? Pls and thnx.
Yum Earth: for lollipops and candy corn
Black Forest Organic Gummies OR make some gut health gummies from the GYST Mini Course Cookbook with molds of your choice!
Unreal makes M&M and Mounds dupes that are pretty delicious.
Tune into the episode for more of our brand and product favorites!
Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Strength Training for Happy Hormones: Click here to enroll in STHH!
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 😜
Diane: 0:31
Hey friends. And welcome back to another episode ofGYST Adina good morning. You look comfy cozy over there.
Adina: 0:40
been getting some
Diane: 0:41
Falls in full swing.
Adina: 0:42
I've been getting some comments on my Instagram stories about this jacket. It's like a white, fluffy jacket.
Diane: 0:47
Where is it from? Is it the aloe jacket?
Adina: 0:51
it's not. And I love that you think it is because it's about $150 cheaper than that. Um, no, the brand is called
Diane: 1:00
She's showing me a
Adina: 1:01
thread and supply and it's from Nordstrom's and I think it was like $39.
Diane: 1:09
that's a win because I think was it you, that was showing me a, an aloe yoga flea. So croppy fleas that your interior look like a cute and cozy sheep. I love
Adina: 1:19
Yeah. So this,
Diane: 1:20
not in the best.
Adina: 1:21
this has me feeling like a cute and cozy sheep. It's quite warm for the price tag. And I am thoroughly enjoying my time wearing it.
Diane: 1:29
I like it and I, no one can see this, but maybe I'll link it. Athleta. My mom keeps calling it Athletica. She's like, let's go to that, to that athletic cause store that Lululemon, she calls it Luma.
Adina: 1:39
Athleta and Athleta. I say Athleta
Diane: 1:43
Yeah. Lotta we love that they're a B Corp and that they are more inclusive in their sizing and their sweaters, their sweatshirts last a really long time. I have a couple pieces from them and we were just talking before we started recording that their joggers are wonderful. Especially if you have a juicy kettlebell booty, if you've got athletic thighs, if you don't like feeling restricted and your athletes here, and I look like I'm wearing some, you could almost pass these off as like some pants that you would wear in an office scenario.
Adina: 2:11
Yeah. Their city pant line is really cute for that.
Diane: 2:14
Yeah. And I think I was embarrassing my mom, but we're in the, um, I mean, if you're not, you got to gas yourself up. I was in the fitting room. I was like, damn, my butt looks good. And she's like, Diane my gosh, yoube quiet'm like, you got to gas yourself up, get high in your own supply. But they feel really good. So highly recommended. It's not sponsored, but if they wanted to sponsor us, I wouldn't be
Adina: 2:32
yeah, and hot tip. If you are a fitness professional, you can become a FitPro with Athleta and get 30% off all the time. So that's my go-to at leisure brand. For that reason, I can get a really nice discount. They're a B Corp. So we love what we're doing for the environment. And it's funny, you said you love how they're so inclusive in their sizing. Now this is a podcast about Athleta. Um, I was actually joking the other day about how their catalog. It's like really nice. They show a lot of different types of people, a lot of different size people. It's it really inclusive, but I still feel like my body type is not included, which is always going to happen. But it's funny because like they have like really cut, looking super low body fat percentage, and then they have just like a variety of other women. But I feel like they're kind of missing the muscular and strong, but not super lean. Yeah.
Diane: 3:34
ass.
Adina: 3:36
So it's funny. I mean, maybe it was just the catalog. I got my hands on, but I was kind of living through it and I was like, where am I.
Diane: 3:43
my butt fit into these joggers. Yeah. And there are other big popular brands that make joggers that I just find too restrictive or their sizing is really odd. But also before we started recording vuori I think I'm saying that right. Uh, Neil introduced me to this brand because he likes, like he finds a brand and he just runs with it and becomes like a walking, like model for that brand. Yeah. Like head to toe. But for, has these joggers that feel like pajama
Adina: 4:08
I say VRE, I've heard
Diane: 4:10
viewer? Where's the, I R
Adina: 4:13
I don't know. I've heard VRE, but there is a you in there.
Diane: 4:17
vari either way. They are so they're a little too low on the hips. I wish they were high-waisted because I'm not trying to have my booty crack exposed when I'm like walking about my
Adina: 4:27
That was my life in juicy velour pants in eighth grade. My,
Diane: 4:31
And I'm told that zoomers are bringing back low-rise jeans. If they start over plucking their eyebrows too, we can't go there. I'll never go
Adina: 4:40
we can't go back.
Diane: 4:42
But anyway, that's not what we're talking about today, but before we get into the sweets
Adina: 4:48
of the meats.
Diane: 4:49
the sweet meats, that's a whole nother thing. I want to know what you're consuming on the food
Adina: 4:54
Okay. So we are away for the weekend. We had a family event and so my fridge was empty, which isn't often the case, but Dani and I looked at each other on Sunday and we were like, what are we going to eat? There's no food in here. And so we actually drove into the city to the upper west side to pick up meat from this spot called Izzy smokehouse. And they had a location in Brooklyn. It's a kosher smokehouse. These guys are legit. Like they are slow smoking meats and here's the hot tip. This is the trick for how to navigate a restaurant like that. I don't order their prepared dishes. I just order their smoked meats by the pound and then I assemble at home. So we literally just drove right by. We picked it up, we went home and I got a nice slab of smoked brisket. We turned it into taco bowls and I'm going to make tacos with the rest of it. But that is my recommendation. Cause a lot of their assembled stuff is going to have a ton of sauces with questionable ingredients. For my digestion. They didn't seem to have any like gluten-free bread options. They do have corn tortillas. So if you wanted to get tacos, I would do that. That would be my recommendation. And if this conversation is interesting to you go back, we did an entire episode about how to navigate.
Diane: 6:13
refresh. I
Adina: 6:14
we did it. I think it's in routine refresh. Um, how to navigate like, oh wait, is it summer staples? Is that the one?
Diane: 6:22
we'll link both of them. They're both good if we say so ourselves, but that's a great semi homemade hack is to get meat by the pound and then just you're repurposing it at home. So many possibilities possibilities
Adina: 6:33
if you need some guidance on how to repurpose, just like a protein, if you remember, we just did that episode with CassyCassy Joy Garcia, all about how to remix those leftovers. So you can take a look at her book. You can listen to that episode, but I would grab something like smoked brisket or some kind of ribs and just do my own thing with it at home, but it was delicious. And I highly recommend doing that.
Diane: 6:55
yeah. Well we have almost 30 bangers 30 awesome episodes for you. We'll link some of those, um, that would be complimentary to this food conversation in our full show notes. So over here, as we're moving into fall, Dishes fall comfort food. My mom was visiting this past weekend from Norfolk, Virginia. That's where my parents live now. That's where most of my family lives. So for those who don't know, my dad was born in Liverpool, England. He still gets into some of his childhood staples and one of them is Shepherd's pie. So I know that my mom and my dad had that a lot at home. So I made that for my mom and for my brother, all of us this weekend. And traditionally it's made with lamb. So I got some ground lamb from the farmer's market. You could do it with beef. I think that's technically called cottage pie, but whatever any ground meat would do and here. So I did a ground lamb carrots, celery, I think mark. Are really delicious and those two, but we didn't have those salary things. I just wanted to get rid of basically. And peas, Neil did a really delicious mash tater. So you put that on top. Uh, it's really like a nice, lazy casserole. It doesn't take too long. And then we also broiled some cheddar cheese from the farmer's market on top. So it was so yummy. We made that a couple of nights ago. And then after that we queued up some gluten-free king Arthur brownies. So hot out of the oven and Neil had made some ice cream. The recipe is in the recipe that we use in our gyst mini course cookbook. So he did a nice vanilla ice cream. We sprinkled some sea salt on there. Oh, it was so good. It was so delicious.
Adina: 8:32
I made the gluten-free king Arthur brownies one weekend and my sister-in-law was there and I'm notorious for making things and not having a recipe for it. I just kinda like, oh, I threw stuff together.
Diane: 8:43
you just put enough? Yeah, the grandma style.
Adina: 8:45
took a bite of it and she was like, please tell me. You have a recipe for these. And I was like, I'll I'll do you one better. It comes out of a box. So if you have never tried the king Arthur gluten-free brownie box mix, that is our go-to decent ingredients. Super easy for a last minute dessert.
Diane: 9:08
yeah. I mean, I think that's the best box brownie gluten-free or otherwise that I've tried. I have tried quite a few. The texture is so nice. They're nice. And fudgy. I think you can make it more or less buggy depending if you like a cake like brownie or not. Are you an edge piece or a center?
Adina: 9:26
on my mood and it depends on the application. If I'm like, sometimes I'll really under cook them to the point where they're almost still brownie batter. And in that case, I really like a center piece, but sometimes like if I'm doing it with ice cream and I need that little crunch, I might like an edge piece.
Diane: 9:42
yeah. Why not both, right? Yeah. I've been there for sure. So definitely try it. And on the media, TV and movie front, what are you consuming?
Adina: 9:52
So I'm still winding down with Gilmore girls, but Diane responded to one of my Instagram stories the other day, where like you could see Lorelei in the background of the glare of my window. She was like, I see you're still watching gilmore girls. Um, I, so we're winding down with that, but we are consuming some more high quality television lately. And that is because succession is back. Did you watch the first two seasons of succession?
Diane: 10:20
No,
Adina: 10:21
Get to it.
Diane: 10:22
I don't even know anything about.
Adina: 10:23
All right, HBO. And it's a story of a very wealthy family. The father like runs this major conglomerate business and they're all kind of like gunning for the. Takeover CEO spot, but there's more to it. It's not just that it's really about class. It's really interesting about family dynamics in the context of this like super power wealth type thing. Um, but it is, I would say the best show on television right now, the writing,
Diane: 10:52
Oh, oh, whoa. That's a big claim.
Adina: 10:56
believe you don't even know what it is. Diane. That's like horrifying to me.
Diane: 10:58
They're going to hear my click clack in here. It says a comedy drama
Adina: 11:02
It is funny. So like Macaulay, Culkin, his brother plays one of the brothers and he really makes me laugh. He's like really funny in a way
Diane: 11:12
Oh, I see it now. I was wondering who else I might recognize. Oh, I see it. A Culkin, a coconut.
Adina: 11:18
Yeah. But, um, yeah, you don't, you won't really understand it until you just watch. So go ahead and cue up succession. You got two seasons to blow through now. So.
Diane: 11:28
Yeah. Yeah. It's not sometimes I do like when there's eight, eight seasons for me to get through and I can just queue that up as a movie chore while I do movie chores,
Adina: 11:37
wouldn't move you toward
Diane: 11:38
you have to pay
Adina: 11:39
I would. It's so well done.
Diane: 11:43
All right. Yeah. We need a new show because I just burned through you season three. I know this is really popular right now and I won't spoil much cause you're going to watch it. Right. And I keep seeing people, oh, the Joe is so hot. I forget. First of all, he's like a creepy crawly serial killer, or just stalker. That's not ruining anything. Everyone
Adina: 12:06
Yeah. I feel like the people who probably think he's hot have like residual crushes on him from gossip girl.
Diane: 12:14
Yeah, because Penn Badgley was in gossip
Adina: 12:16
Yeah. And like, he was a more lovable character, at least at the beginning of gossip girl. So maybe the people who feel that way just liked him from that.
Diane: 12:26
And not that they like toxic men,
Adina: 12:28
Or they have some stuff to, to work through in therapy.
Diane: 12:35
perhaps, um, the way that he narrates, it's just giving me too much. Like I'm trying to be a phone sex operator and sound sexy. What is it about you? And he has like this croaky voice and he just, oh, like I, can you see this? I have goosebumps right now because I can't stand it that much. Um, a friend of mine, they were saying that it reminded me of, uh, Rami Malik and his wife's, but I love him and I love his acting, but there's something about this. And I just, the inflection, his voice just really bothers me. I watched it it's entertaining. It feels like a U S a drama where it's not that good. Some things are a stretch.
Adina: 13:17
I think season one, I think season one of you was really strong. Like they came out the gate really strong. It was new concept. It was really enjoyable. And it was also kind of one of those shows for me where I was like, did we need more of these, but I'll still watch it. Um, but about Rami Malik, I feel like Rami Malik. It's not that he is trying to be sexy. It's just that his voice has so much texture to it. You know what I mean?
Diane: 13:38
Texture. That's what it is. Yeah. But I liked the other,
Adina: 13:42
to listen to because it just there's a lot there.
Diane: 13:46
and I guess he just hosted SNL. Did you watch it? I have not watched from this past weekend. I did watch speaking of SNL. I know you doubt you still watch SNL sometimes, right? I mean, it's gone my opinion downhill over the years. I remember back in college, like early two thousands. It was a fantastic. And before, I mean, when they first started out, it was so good. There are so many big, there's so much big talent that came out of it. But to kick off this new season, Kim Kardashians was the host. And I think she did a really great job on her model.
Adina: 14:16
Yeah,
Diane: 14:17
And I also just love
Adina: 14:18
Yeah. It's like, um, you watched Dave, right? Did you watch Dave?
Diane: 14:22
Yeah. Not all of, I haven't finished
Adina: 14:23
Yeah, but like Kourtney is in a couple of episodes and she really makes me laugh. I was never like a Kardashians fan, but they're silly. They're funny. I think they,
Diane: 14:34
yeah. People love to hate on them, but listen, like they're great business women. No one works harder than Chris Jenner. I mean, they are, I respect them and I saw that Courtney just got engaged to Travis Barker. I think they're so cute. But anyway, I, I cross so we can talk more about you season three next week. Everybody else catch up. We can like movie club at TV show club at
Adina: 14:55
can't believe how quickly you blew through it anyways, that's it for? That's it for our pop culture podcast.
Diane: 15:01
And Athleta podcast. Yeah. So it's this spooky season. I'm sure we'll have some other scary things to watch before Halloween weekend. But with that spirit in mind, we want to talk about something really spooky and
Adina: 15:16
It's so scary,
Diane: 15:18
oh. Especially if you're in the holistic space, you've spent some time in the diet world and that is sugar. Whoa, it's so scary. And there's a joke. There are a couple of jokes in you actually, where they're like, Ooh, raspberries have sugar in them. And I know there are people who refer to fruit as nature's candy and really worry about that too. But if we're going into, let's say you have kids that might be trick or treating, or we're heading into the holiday season where that's notorious for a lot of desserts and things like that. We want to talk about this often villainized food.
Adina: 16:00
scary. And you know what? I think that sugar is spooky, scary, not just in the holistic space. Like, I feel like I hear so many people who allow their children to eat tons of sugar and then it gets to a point where they go, we can't have any more sugar today, you know? Like it's kind of this.
Diane: 16:21
Here comes the black and white language of, well, oh, we went all in and that sugar. So now we're going to have
Adina: 16:26
Yeah. And I think even in just like the conventional health space, people get to this point where they just like blame everything on sugar and it's like, oh, it's the sugar it's. So when they that's, it's something I run into a lot when I. Put Minnie into a new environment where I need to explain how we approach food in our family. And I feel like because people had that experience in the past where someone has tried to like make their kid be quote, unquote healthy. And so they just don't let them have any sugar. And then it's just like, that's what people think I'm doing when they, when I tell them that we have this certain approach to food, you know,
Diane: 17:07
Oh, yeah. Yeah.
Adina: 17:09
it's gotten complicated where like I'll drop Minnie off for a new camp and I'll explain to the teacher, you know, or the, the camp counselor, like, oh, you know, these are how we approach diet. And then they'll tell her like, oh, you're not allowed to have this. You're not allowed to have that. And it just becomes this very, they're like, oh, this doesn't have any sugar in it. Can she have it? You know, it's I don't know. That's
Diane: 17:28
still so black and white. And as we often talk about here, we're going to bring some nuance to it. And certainly there is cause for concern for the amount of sugar that is hidden and things that you would. I wouldn't have sugar. I think we mentioned this on past episodes, dressings, like salad dressing, savory things. Um, I've seen canned pasta sauces that are full of sugar. It's just in everything. And then there are all these bastardized versions of sugars, artificial sweeteners, but also these highly processed substances. Everyone's heard of corn syrup, high fructose corn syrup. We have an abundance of corn in this country and we're like, how can we put it into everything, including your kids, gummy vitamins. And, oh, it's a lot. So we want to think about, um, the overall load and where all these sources are, are the sources of sugar that we might not be thinking about. Um, and in this episode, we're also going to be talking about how sugar works in the body and some other swaps too, that aren't going to be like this disgusting, stand in for a dessert. So what will we have a lot to get into
Adina: 18:31
Are you thinking of the thing I sent you a picture of the other day?
Diane: 18:35
now? What was.
Adina: 18:36
Um, I S I sent Diana a picture in the DMS of someone like posting their dessert and they were like, celebrating that. It was like gluten-free and sugar-free and dairy-free, and it looked disgusting.
Diane: 18:50
It would hold up. Well, it was a cinnamon roll, right. But where was the glaze?
Adina: 18:56
paste rolled up with some cinnamon. That's what it looked like to me.
Diane: 19:01
I would wave you that there were beans in there too. I mean, that just seems like what other disappointing thing could be in here and beans you. Yeah, not too yucky on, but yuck.
Adina: 19:13
No, thanks to that. So let's talk about why is sugar so demonized? Wow. I think we've gotten to this place where, like you said, so many people are wildly over consuming it and over consuming, shitty forms of it. So whether that's these high fructose corn syrup, whether that is these artificial sweeteners, or if it is just straight up sugar, but it's highly processed cane sugar where it's sprayed with tons of toxic chemicals. And there's just that processing that can be very irritating. And so that is what's in the majority of our foods. And then those things are often coupled with highly processed white flour, wheat, gluten highly,
Diane: 20:06
into sugar easily in the
Adina: 20:07
yes, highly processed vegetable oils. And so we're pointing to these foods and saying that these are the foods that are making everyone sick. But the question we need to ask ourselves at the end of the day is, is it the sugar or is it all the other junk? And that we're just not eating any health promoting foods, like if we were eating sugar, but it was in the context of a nutrient dense diet and
Diane: 20:36
Okay. Ice cream that we
Adina: 20:38
yeah. Right. It's in the context of wonderful saturated fats, health, promoting animal products, protein like is sugar, the problem, or is it all this other stuff? And this wild over-consumption of what I would call like unopposed sugar.
Diane: 20:57
yeah, unopposed trigger. I like putting it that way. I mean, I still encounter many people who are like, wait, you talk about eating ice cream. I thought you were so healthy or people might meet me. Know what I do and think, oh, well you probably don't want this. Like you were saying that example with minis because it has sugar in it. And, um,
Adina: 21:14
happened recently to us. We brought ice cream somewhere and somebody said to Dani well, what does she use instead of the sugar? And Dani was like, shush, ger.
Diane: 21:26
organic cane sugar. I've made one when we didn't have any sugar, some raw local honey, but even that gets villainized. So we mentioned. At the top of this episode. So fruit honey, maple syrup, some of those get villainized as well, but we want to think about that unopposed sugar intake or all these places that sugar is hiding, which is just adding to that overall load. I mean, 100 years ago or more people were still making ice cream pies, things like that. Right. But what they didn't have was highly processed corn syrup and these, very inflammatory foods and just this abundance of sugar in everything now. Um, I mean, I just see these numbers continue to climb as, um, conventional food is so prevalent, right. But it's now like pounds. The standard American we'll put a little tidbit in our show notes. Um, the standard American eats pounds upon pounds of sugar each year. So what can we add alongside.
Adina: 22:24
yeah, exactly. Cause when we think about it and we think about just physiologically, how sugar works in the body, your potato gets broken down the same way. That your candy gets broken down, right? Sugar is sugar is sugar, carbs are sugar. They're the same thing. They are glucose in the body and they give us energy and they are an important part of all of our metabolic processes. They're extremely important for your brain to work and do the stuff it needs to do. Our body needs glucose to function. Glucose is our primary energy source. Our body's preferred source of fuel. And even if you are only eating fat and protein, if you are not eating carbs, your body's going to make glucose. It's going to make it somehow. So at what cost, right? We always need to think about that. And so it's not that sugar is the problem. It's not even that carbs are the problem. I know so many people demonize carbs, right? And so many people in this space will tell you that, oh, we're saying potatoes and candy get broken down the same way, but it's not the same because blah, blah, blah. It is in fact the same according to your body. Yeah. We're not saying eat a diet full of hard candies and don't eat any potatoes. That's not at all what we're saying here, but the point is that it's important to recognize what happens in the body so that we realize that we can't really separate these two in this conversation. It's not that sugar is this crazy problem that everyone is making it out to be. It's just that we are eating poor forms of it. We are largely over consuming it and we are consuming it unopposed. We are consuming it
Diane: 24:06
largely sedentary. And by we, I mean, just you think of this past year and how many of us work at desks for eight, 10 hours a day, or might not get much movement. So I love how you talk about this in your programs Adina. And that is how to utilize your sugar and like easily digested sugars before your workout. If you're not having say a full meal and just, how can we utilize that fuel, but too often, we are not utilizing that when we are consuming it and over consuming it, which drives that inflammation.
Adina: 24:35
Yeah. And then alongside this conversation, I think insulin gets very vilified too and demonize, and everyone's going keto because they're trying to avoid insulin. But the thing is, and we talked about this in depth in our PCOS episode. So go back and listen to that one. If you haven't or go back and listen to it, if you listen to it once and didn't catch this whole part of the conversation. But when we talk about physiology again, if we're eating sugar or we're eating foods that break down into sugar, like potatoes, for example, our body is releasing insulin to bring that sugar from the bloodstream into the cells, right? Insulin is an important part. Of our bodies functioning. It's an important hormone for our body to turn food into fuel. The problem is, again, that we have dysfunction at the cells and we have dysfunction with the amount of insulin that's being released or the timing of that insulin. And we can manipulate all of that with building muscle, with proper diet, with eating nutrient dense foods, with pairing foods appropriately, with timing foods really well. And this is all stuff that we teach our clients inside of our programs. But I just say this to say that sugar is not the demon that we have made it out to be. Insulin is not the demon that we have made it out to be. It is a hormone and it is a normal part of our biological processes. We just need, some of us have gotten to this place where insulin looks like the bad guy, because there's other dysfunction going on systemically that is making us bad at using sugar
Diane: 26:23
right. Yeah, exactly. I love how you summed up that PCOS episode, especially if you're someone who's, you might not have PCOS but perhaps you suspect an H a hormone imbalance, or you deal with fatigue afternoon crashes, go back there and listen to that one. I'm sure we'll be talking about this in future episodes as well, but this unopposed sugar and simple carb consumption really tries a lot of these concerns that people are so worried about when they villainize sugar completely. But there are just so many factors here that we need to think about. So sometimes what we'll notice is either people will completely remove sugar. So they're completely. Removing one of those key macro groups. And instead of thinking of how can I adjust the, um, the forms, the other buddies that are alongside it, like protein and fat, they just completely remove it. And then wonder why they have these insatiable cravings
Adina: 27:14
or, or why they can't sleep through the night.
Diane: 27:17
why they can't sleep through the night. How often have we heard that from new clients and think, okay, just need to use this willpower. I mean, this is quick side note, but I mentioned the YouTube holes I've got. And one of my favorite YouTubers, Jaclyn hill. I love her makeup. I've been following her journey since college love her in so many ways. She's been documenting this, get healthy journey of hers on a blog. And a lot of it is around, um, just completely removing carbs, but then she talks about how she didn't sleep well, how her mood is terrible, how she just feels awful, but, oh, I have a cheat this weekend and it's just this revolving door of, oh, well now I can have this cheat and I can have carbs. So Adina mentioned a second ago about how that's your carbs sugar, your body prefers that your brain needs that for energy. Right? And if you have these insatiable. That's an information. Hey, what am I not getting? What am I not getting? There's also an episode that we did recently on food craving. So go back and listen to that too. But we are not a fan of completely removing an entire food group. Something else we'll notice is people might replace those with artificial sweetener. So, okay. Instead of the Coca-Cola or the Pepsi, I'm going to go for the diet Coke and have, uh, at something that's aspartame or what are some other artificial sweeteners? There's a whole mess
Adina: 28:36
even the Stevia Monkfruit in my world. It's like, first of all, I think they taste nasty.
Diane: 28:43
even when they use a little bit, because they are so, oh, there's
Adina: 28:46
They're clawing. Yeah. It's like a six year tongue. No, not for me.
Diane: 28:51
Like Birch benders. I know that's something that's really popular.
Adina: 28:53
I took one bite and I was like, count me out. I don't know how
Diane: 28:56
it's so aggressive. I'd rather just use a little maple syrup. Right. So I know some people like that and I like that it's available. Some, there are some settings where I have some clients who will, um, use something like Stevia instead of showing. For a time, if there's something specific we're working on. But, um, I just don't really like those. So sometimes people replace sugar with Stevia, Monkfruit artificial sweeteners, but your body's still getting this message, your tongues like, oh, I tasted something sweet. Where's the sugar. So sometimes I'll know, oftentimes I'll notice with my clients who previously were deep into diet Coke, diet sodas. They still have those cravings later. Their body's like, uh, I tasted the sugar, but then I didn't get it. And there's also a lot of health concerns with things like aspartame. Um, if you have migraines, that's one to ditch to
Adina: 29:43
Yeah. And sometimes it's sending this message to your body. Something sweet is coming. And for those of us, with blood sugar issues, This is sometimes when we get that insulin release and then there's nothing to move. And then our blood sugar raises and it drops and it's kind of like messy. And I know a lot of those sweeteners advertise that, that doesn't happen with those sometimes. But, um, I mean, if you're not feeling good and you're eating those, we need to take a look at that. But again, if you're setting this message to your brain, sweet stuff is coming, but we're not getting the amount of carbs that we need throughout the day. This is going to present as blood sugar, dysfunction, metabolic dysfunction, sleep issues, hormone issues. We really need those quality carbs. I mean, Diane and I work primarily with cycling women, I would say, and cycling women, especially like we have seen protocols. We have learned to implement protocols that are just simply too low carb for women.
Diane: 30:42
Yeah. And that might work for your, your straight male partner. And you're like, why, why does he feel, feel good on this plan we're doing together? And I am struggling. All I could think about is carbs and I'm, I have all these horrible mood swings, your male partner, the men in your life that are doing things like that. They have completely different needs and they don't have the. Hormonal cycle that you
Adina: 31:05
Yeah. And it's not that they don't need those carbs as well. It's just because they don't cycle throughout the month. Their hormones are not as delicate and they will not realize how badly they need those carbs for another six years when their hormones go to shit. So it's, it's sometimes I firmly believe that we need carbs for hormone health, and it's going to look a little different for everyone, but something that's really nice about sugar is that it is that quick release. Energy. And so for some of us, when we're working on our metabolism, that's actually going to be really important and it might not look just like cane sugar, but it might, for some people, you know, things like ice cream might be really supportive things like juices, but we might need to get to a place where we can tolerate them better. And again, we've talked about this before, this is going to come down to thyroid health and there's a lot more we can talk about here, but this is the kind of thing we really dig deeper on inside our programs, because there is a lot that goes into this for each individual person.
Diane: 32:08
right. Yeah. I want to know where you are in your menstrual cycle. If that is something that you have, what your stress is like and the rest of your life, are you postpartum? Are you really active? These are all things that are going to affect. What is appropriate for you to eat when it comes to your food quantity, um, and your sugar consumption or your car consumption.
Adina: 32:28
So let's talk a little bit about when to indulge for lack of a better word and when to avoid, let's talk about sugar in the context and kind of think about who is this appropriate for? Do some people need to avoid certain things completely.
Diane: 32:48
yeah, we'll start with Ms. Conversation with, um, how it relates to kiddos because. Trick-or-treating is coming up. Halloween's coming up around the corner by the time this airs, I think it will be the following week. I think it comes on a Monday this year, right? Halloween or Halloween
Adina: 33:04
right?
Diane: 33:06
man as a kid. When that would happen. I think you mean I have to go to school the next day. Oh, it's a Sunday.
Adina: 33:12
All right. We've debunked, the demonization of sugar. We talked a little bit about some versions that are more appropriate for some people than others. But what about when it comes to. A holiday like Halloween or a family event where your kid is going to be amongst all the other kids. And you're trying to figure out how to navigate this whole candy thing. Do you ask your kid to completely avoid it? Do you want them to be part of the experience? What are kind of going to be the hard nose and where might you be able to let them go ahead and navigate the situation and see if their belly hurts and kind of figure it out on their own?
Diane: 33:53
Our philosophy around here, when it comes to adults and kiddos is what you're doing most of the time is what matters most. So if you encounter a holiday like Halloween or an occasion like Halloween, it's probably not that big of a deal for most people, most kids to indulge a little bit to. That experience with their friends. Um, there's some other value that comes out of that, that being part of a community going around and enjoying your costume. And that occasion that's so fun, but there are some kids that might need to be more cognizant of what is included in their treats. So, um, you know, I think, you know, you've had some experience with your kids.
Adina: 34:34
Yeah, it's like we always talk about. It's going to be the thing that you do most of the time for me before one of my kids turns two I'm a little more careful about what I expose them to, because like, they don't know what it is. They don't really care. And those a thousand first days, like when you're pregnant and the kids first two years of life are really foundational in structuring their microbiome, helping to build that really solid mineral foundation. And so in those instances, I'm kind of more closed about what goes into my children, um, because I feel like I can control it and they don't really care and they don't really know. And so there's no need, like there's no emotion around it.
Diane: 35:19
right. They're not feeling deprived
Adina: 35:20
Yeah. Once they're older, I do approach it as. My child asks me for something that somebody else is eating, that I am not down with the ingredients on. If I see that it's going to be no big deal to say, here is the option I brought for you. And that's going to still feel really exciting for them. I will do that if they press the matter. And they say, no, I really want that. One of my objectives is to never make an issue out of food because so much of my like disordered food stuff came from that. So to me, the priority is not making the issue, the one bite of the thing that they'll probably take and realize that they don't really care about the way it tastes anyway is not worth the stress that that will create for them. And so in those instances, I just like, let them have a little, and then I redirect them to something more delicious, nutritious in approach as well is to, before you go out trick or treat. Or to an event where, you know, there will be food that you are not as down with just eat a great nutrient dense meal, make sure there's a lot of saturated fat in it that there's quality carbs there. So, and a good quality source of protein so that they just won't be as hungry. And if they do have a little bit, their blood sugar will be balanced and they'll still feel pretty good. That's kinda my approach just to foods that I am not so down with the ingredients on and later on in the episode, we'll talk a little bit about some swaps that you can make for just a little better quality on some of those choices.
Diane: 36:57
Yeah. I love that. Tip of eating something, a meal beforehand, and this doesn't just go for Halloween, but maybe you have an event later, or, I mean, how many times have we been away from home perhaps longer than we had planned and you don't have purse meat on you and you just feel, oh my gosh, I need something now. And so notice what that craving might be. Oftentimes what we hear is I want sugar or some kind of chips, which simple carbs going to digest or be broken down into glucose pretty quickly. So how can you go in prepared to an event to Halloween and just not have that insatiable craving later? And eating something beforehand is an excellent way to curb that or to get ahead of that. That said in the case of perhaps a child that was diagnosed with add or ADHD, something to think about here in the us. Food dyes, uh, that our added to so many desserts, so many candies and packaged foods. So what you're looking for on the package, sometimes it's written as F and C. So food dye coloring, or it might just be like blue lake yellow, something, number five, some of these things are actually banned in other countries. This is not a dessert or a candy, but for instance, Kraft, Mac and cheese, that is not allowed in the UK because there are ingredients in there that have been linked to, um, hyperactivity. And if your child already struggles with that, that's something to think about. But also this might be kind of controversial, but how, how often do we hear now? You know, Kids that are diagnosed with add suspected ADHD. Uh, they have trouble focusing. They're really hyper. I wonder sometimes how much of that is something that needs to be diagnosed or is it that their blood sugar is so dysregulated because they are snacking on candies and highly processed foods and cereals for breakfast cereal. I know that it is so convenient. Um, but that is a big part of the standard American diet and kid experience growing up. That was a big part of my childhood. And sometimes it would just be cereal for breakfast. That's all simple carbs, lots of sugar. Maybe it was a yo play later, but that's a lot of sugar unopposed as we were just talking about. And that is really setting kids up for being hyper and then crashing. Having trouble focusing because they're not having more nutrient dense options in there. So I don't know that might be a trigger for some people, but it's something that I don't think is talked about enough. Is it add or ADHD or is it also possibly blood sugar? Dysregulation.
Adina: 39:39
there's two important things that I want to say on that note. Number one, I think, yes, that might trigger some people, but it is really important to hear. And I have had the experience of working with moms and them implementing some of the food changes that they were making in their household. And some of the wins that they were reporting to me is, oh, I'm feeling better. But I noticed that my son is XYZ less hyper, more able to focus, sleeping better, less irrational in the afternoons. And there are normal mood and attention swings when it comes to toddlers, young kids, but there is also. An excessive level where it might be a diagnosis order, but it might really have this driving component where blood sugar dysregulation is playing a really big role. And like Diane mentioned with the food dyes, that is a great example of where we are demonizing sugar when it is totally the other ingredients. Like we have these links of these food dyes and these artificial food stuffs as this link to this hyperactivity. But so many people will give their kid a lollipop or give the kid an ice pop and then later say, oh, they're so hyper. They had so much sugar. At the end of the day, sugar can calm your stress, hormones and smooth you out. If you are using it correctly, those food dyes and food stuffs and food chemicals are what are messing with neurotransmitters hormones and just exciting things and messing with our ability to regulate our mood temperament, just being a functioning kid, a functioning human. So that's really important to think about. And, and that's a case where you might want to say a hard, no, you might want to give your kid education around that food and say, remember, this is how you feel when you eat that thing or trying to like help them make that connection. Or after they are behaving in a way that they don't like to behave, like they don't want to feel like that. They feel crazy. They feel outside of their body. If you can tie it back for them of what did we eat today and help them to make those connections. Sometimes that can help them make that decision on their own, even, um, and not saying like, oh, you have this problem. So you can't have this candy, helping them with education, empowering them with information and showing them these candies or these choices don't make you feel like that. Maybe let's focus on these choices. We're not saying shut down the trick or treating because of your kid's behavioral stuff, but maybe this is a better way to approach.
Diane: 42:24
there's also the issue of I'm thinking of cereals, but that's something that is in the routine for so many kiddos on a daily basis, but things like highly processed cereals, lots of candy during the season, they're going to be devoid of those nutrients, right? That are, they're going to be also perhaps fortified with synthetic vitamins, fractionated vitamins. And so in that way, it's easy to become malnourished or you're eating a lot, but it's devoid of key nutrition. And when we are depleting, our minerals. Through stress through sweating, running around, being a kid through nutrient poor food that is going to deplete our stores. So again, what we do most of the time is what matters, but think about where lots of sugar in access is hiding in the rest of your routine. So we're going to have some swaps where you a little further in the episode, but first we want to talk about how to enjoy the experience of Halloween without the belly aches. So perhaps you have a kid or people in your family who have food, sensitivities and allergies, so they need to be, uh, to reign things in a little bit further. So no one has an, a stressful event of having to go to the emergency room. Right. Something that is increasingly prevalent. I'm hearing from clients is that schools are really tightening up. What kinds of foods are allowed in their schools? Because so many kids now have food allergies beyond, I think there are so many that don't even allow peanut butter at all. Is that right? Have
Adina: 43:59
Yeah, our, my kids' school is completely nut-free. This is something that is really puzzling to me. I actually, the school that Minnie is in right now, when I called the principal before school, you know, before we enrolled her, I had a couple of questions just about how they navigate things like food in the classroom. Because again, I've had bad experiences where I feel like educators have kind of made Minnie feel different because I want her to eat more nutrient dense foods. And, and that's not what I want. I don't want to make food an issue. Right. So I was asking the principal about how they navigate that in the classroom and how they approach it. And he said to me, you know, I've been in this game for 20 years and over the years, more and more kids have allergies and food intolerances. And so we've. Really good at dealing with it. Like here's how we approach it. And to me, I was so taken aback and thinking to myself, everyone's aware that this is becoming an increasingly larger problem, but as no one's stopping to take a second to think, why is this happening? Why can so many kids not digest normative foods anymore? Why do so many kids have Anna Filactic reactions to normative foods? Why is it so popular? Why is this so common now? It's really crazy. And again, there's a lot of layers to it, but certainly your gut health is playing a role. Your immune function is
Diane: 45:33
Going to get me started. I'm sweating through my sweatshirt and I was just thinking
Adina: 45:36
Well, those Athleta sweatshirts are really warm.
Diane: 45:40
Yes. Yeah. So, so many kids had. Clients have grown adults that we work with have more food sensitivities. And yet we're spending the most on healthcare here in this country. So shouldn't we be have this picture of robust health. That's not the case though. And we've talked, I don't think we've done a dedicated gut health episode, but if you follow me on Instagram or you've read through any of my posts in the past about food sensitivities, we cannot talk about food sensitivities without thinking about the health of the integrity of the gut, your immune system's first job is to keep you alive. And when that becomes compromised through stress, mental, emotional, physical stress, and illness, a chronic consumption of highly processed inflammatory foods, your immune system's going to start flagging these normative foods. And so that I believe is where all these, these food sensitivities coming from, because we have such poor quality food as a nation. And that is really doing a disservice. To our kids and they're having so many food sensitivities.
Adina: 46:48
And obviously we'd be remiss if we didn't talk about stress, but again, this episode is not about food sensitive.
Diane: 46:54
Yeah. I think.
Adina: 46:55
it's so hard for us to stay on track when this comes up, but we will do, we will do dedicated episodes about this, but the point is that as a big picture solution, we do think we need to look at the gut. load health of our children, if we want to better this moving forward, but where we're at right now, the reality is a lot of kids have food sensitivities, and it's really nice to see ways that we can navigate those on a very food and candy centric holiday. So one thing that I've seen that I really like is the teal pumpkin initiative. If you are not familiar, uh, look it up. There's more and more information about it now. And the more popular it becomes, the more options there will be, but basically you can put a teal pumpkin in front of your door if you're a home that's allergy friendly. And so either that means that you'll have, maybe you'll have snacks that are yeah, not free gluten free dairy free, like maybe the major allergens or food sensitivities or that you're giving out something not food-related, which I think is really nice too, because kids get really excited about little temporary tattoos or. Little toys and, and just things that can make it super fun that don't make it about processed foods, you
Diane: 48:11
Yes, stick us. Yeah. Other things to get excited about. I remember that, I don't know if this resonates with anyone too, but my brother and I would go trick or treating and our vessel would be a big pillow case. And so we would go around the neighborhood. Sometimes we would stop back, empty our load and then go back out and people would sit and feel bad for us because they thought, oh, they're getting a late start. They don't have anything in their bag getting kids more. So that was how I, we get more of a haul, but I remember stopping by some houses that would give out some things that were like little toys or stickers. I got really excited about stickers. So all kinds of other ways to participate. I am seeing more of those teal pumpkins, very on brand for me personally, to have that teal color. So I think that's what we'll be doing this year. But Adina also told me about switch,
Adina: 48:57
Yeah. Have you heard of
Diane: 48:58
so I had not heard of this before you mentioned it and we don't have kids, but yeah. Tell us.
Adina: 49:03
I'm curious how I feel about it from a parenting perspective. Cause I haven't really thought it through, but I do think it's a fun idea where you create this fictional character called the switch, which who's a really fun witch and you let your kids go out, do the collecting, get whatever candy they want. And then at night, while they're sleeping the switch, which shows up and swaps out their candy for like a new toy that they've been eyeing or that they're really excited about. And so it's almost like they're paying for the toy with their candy. And so I think that's a really fun way to let them do the whole experience without having them eat all that candy. If it's, you know, not something that you would want them consuming, especially in that quantity. And yeah, I think that's really fun.
Diane: 49:49
that's cute. We kind of, well, maybe my household had a sort of switch witch, but she didn't end up switching and it was, I think my parents just eating.
Adina: 49:57
That's an option
Diane: 49:58
Our candy. I'm like, wait, where's the rest. Where am I Reese's cups. That was one of my favorites as a kid. Um, this isn't, this is just purely from a taste perspective. You want your candy to taste good is to separate the hard candy, the fruit candies from the chocolate, because I remember distinctly the experience as a kid going through the hall, but maybe I didn't separate things out. Oh my gosh, my Virgo is my little Virgos coming out, but I remember I would like go through categorize everything, but if I didn't do that and all my candy mingled together, I would find that like my chocolate would taste like the fruit
Adina: 50:33
Oh,
Diane: 50:33
And that just, that wasn't, that wasn't so fun. So separated.
Adina: 50:38
Tells you a little bit about how those food chemicals are working inside their packages.
Diane: 50:42
Yes. Through the packaging. Another thing too, I remember going with a friend and she said that we had to inspect everything to look for razors.
Adina: 50:50
Huh?
Diane: 50:50
Is this something that you encountered? Cause like her mom was so worried that someone was going to be slipping, like needles into candy. Is this like this, or maybe that was just their household that I don't know.
Adina: 51:02
Yikes, who knows, uh, anyways, let's get into some product swaps. So these are our picks for, if you do want the, if you want to upgrade your candy a little bit so that you can dive in for the full experience, but avoid some of that belly ache, maybe have some less highly processed or just better ingredients, uh, from our perspective.
Diane: 51:26
yeah. So one of my favorites for gummies is black forest brand, organic gummy bears. They have one that isn't organic, but if you check them outside by like the packaging looks very similar, you might almost miss it. So on the back of the organic black forest gummy bears, they use all fruit juice to sweeten and I believe they use packed fruit juice packed in. Um, but instead of high-fructose corn, Fruit juice naturally flavored. They taste pretty good. So I really like those or see Adina made a note here for DIY.
Adina: 51:58
want to DIY, I know sometimes these things can be a lot of work and we put a lot of pressure on ourselves as moms, especially when it comes to these kinds of holidays. But in the gyst mini course cookbook, we have our gummy recipe, which a lot of our clients love just for gut health grab and go snack. But if you get some little gummy worm molds on Amazon and you add a little more gelatin to thicken them up, they are a great swap. And they are a super gut health option for your kids. If your kids have had conventional gummies, they might taste this and be like, what is this? But if they have not, if they're younger and these, these are the gummies that you get them started on. They're a little more like jello almost, you know, then like a true,
Diane: 52:40
guess it depends on how much gelatin you add to it. So it depends on what kind of, some people like affirm from gummy others, like more of a jello.
Adina: 52:47
yeah.
Diane: 52:48
but you get really creative with the flavors
Adina: 52:50
Yeah. And that's fun. You just use like straight up fruit juice, like a cold press fruit juice and some gelatin and make your gummies that way.
Diane: 52:59
I saw so many molds when I was looking, I was, um, looking at Amazon, bears, worms, all kinds of different shapes, different animals. So it have fun with that. Um,
Adina: 53:10
Oh, I will say just a note. If you're going to do a smaller mold, I would get a little syringe or some dropper to fill them. Because if you're trying to pour from your pot into those molds, it is not going to be pretty.
Diane: 53:23
yeah. Yeah. Syringe would be a hot tip and even better than say one of those glass Pyrex pitcher containers, a syringe would be fun. And then maybe the kids could also help with those. I've seen on one of my client's stories, one of her toddlers with helping make gummies. It was so cute. So I mentioned Reese's cups. Favorite growing up and sometimes we'll dabble with them. I actually just saw that they have organic Reese's cups now. So I think that it is a good thing. We talked about this in the context of safer beauty that brands are listening to what people want. So cool. That that's an
Adina: 53:59
Yeah. And we're not saying that an organic Reese's cup is the same thing as like, eating an organic apple, but we are saying that them putting organic cane sugar in those instead of highly processed high fructose corn syrup, that's a huge win. That's great. Yeah.
Diane: 54:15
Yeah. Yeah. So I like that that's available. As far as peanut butter cups go. I like dark chocolate the most now. Uh, Justin's peanut butter cups. They also have the smaller cups trader Joe's also has, um, some really good individually wrapped peanut butter cups that I love. I think they might even have cashew or a sun butter now, too. So maybe the sun butter would be an option if you wanted to be more allergy and friendly.
Adina: 54:39
Yeah. And then the brand unreal they make MnMs they make those coconut bars. Those are a great swap. And, and some of these options are getting a little bit more affordable. I know some of them can be expensive when you're used to really buying, um, the bottom of the barrel Halloween candy.
Diane: 54:55
choice. Yeah, totally. But if you want, I mean, there are always still, it sounds, we get excited about where they'd get either full-size or something, a little different. So the, and this might not be just for trick or treating. Maybe you're just looking for something that's like a movie candy swap or something that, um, if you want these just for every day, these are some upgrades that you can think
Adina: 55:14
Yeah. Again, like we said, when you're in those situations with say family members or friends where the kids are going to be snacking on these things, and you don't want to create an issue around food, but you'd rather your kid not eat that. The swaps are much better options and things to have on hand so that they can still participate or they don't feel left out or whatever. You know, again, you don't have to do that. You can always educate your kids around why they eat the way that they do and tell them that here are our priorities and here are the foods we enjoy, and this is why, and it works inside your body. And that's a totally great approach, too. It's really up to you how you want to navigate this.
Diane: 55:50
Yeah, exactly. I love those unreal coconut bars. There are smaller. They're pretty small. We get them from Costco. I, at least our Costco always has them. I really like that. They are kind of a swap for mounds. I think they tasted better. They have some unsweetened coconut, just a few ingredients in there. My mom was recently visiting. I can mention and has type two diabetes. And so she is looking for something that satisfies that sweet, but, um, also has some, some fat in there too. So it tastes really good, really like those unreal coconut bars. Um, now we're getting into some delicious DIY, so these are not things that you would put out for your trick or treaters, but just some other desserts that are pretty easily.
Adina: 56:30
Again, if you want your kid to enjoy that experience of sugar and you want to give them sugar for, like we said, those metabolic benefits and the things that we need sugar for. I love a date stuffed with butter and a little sea salt on top. And I mentioned we were having some sleep troubles with Minnie we've been doing a little experiment where right before we put her into her bed, we give her a date with butter and it has been helping her sleep through the night a little bit better. So getting some sugar into their system right before they go to sleep, helping that liver kind of store up. Some of that sugar can help sleep through the night too. So like we said, opposing it with some saturated fat. So I'd go date with butter all the way. And if you're used to a conventional candy, it's not a candy per se, but it does still satisfy that sweet snack.
Diane: 57:26
yeah, it reminds me of ants on a log. Like, and that you're stuffing something in there. I remember loving that, but not liking the salary and my teeth as a kid. I love module dates. That's my, those are my
Adina: 57:38
Yeah. They're so good.
Diane: 57:40
with some sea salt on top. Oh, it's so good. It's almost got that caramel flavor. And I know that date caramel is really, um, I'm seeing that more often now, too, for people who maybe can't do dairy right now, date caramel is yummy, but if you have a literal sugar daddy, hu chocolate or hu kitchen, chocolate HU kitchen chocolate, they have a lot of different products. They have these baking morsels, but what I'm talking about here are their bars. So they have some really yummy flavors. I like the cashew butter, the hazelnut butter there's someones sea salt in there. So those are a little bit more pricey as far as a chocolate bar, but are they so good and put that in a s'more wow.
Adina: 58:25
so hard when we were talking about sugar daddies. In this context,
Diane: 58:29
Literal sugar daddy.
Adina: 58:31
to hu kitchen chocolate.
Diane: 58:35
Oh, whenever I think about sugar conversations. I always think of the guy from men and the alien from men and black. Do you remember when he comes in? I think he's a farmer and he's like asking his wife to put sugar in the water and he was like Mar sugar.
Adina: 58:48
That's
Diane: 58:48
That's how I feel when I have these cravings.
Adina: 58:50
so many people are at their baseline because they're just avoiding sugar, like the plague.
Diane: 58:55
Yeah. Yeah. Um, another one. So you can find this at our favorite, the Costco, at least most locations across the U S are they're pressed fruit bars, or maybe they're called fruit leathers. So growing up. Oh my gosh. I went hard into fruit roll-ups especially the ones that had the tattoos. Do you remember
Adina: 59:16
Yeah, totally. And like I had some sensory stuff growing up, so I used to think it was so gross when people would wrap them around their finger and just like suck on them. That was disgusting. Disgusting.
Diane: 59:27
you know, ill. Yeah. This, uh, it's called pure pressed fruit. There are actually a couple of different options I'm seeing now, uh, at Costco, but I love that. For instance, one of them is strawberry and banana and other one is just, mango, pressed into a bar. So it's dehydrated. There are no other ingredients added. So I really like those instead of a fruit roll-up
Adina: 59:48
same. Um, did you say solely already or no?
Diane: 59:52
I think it's yeah. Solely is the one, that's just say a mango pressed, but the other one is called pure pressed fruit, pressed fruit, but those in the show.
Adina: 1:00:00
Yeah. And then the other option for like candy, um, yum earth is a good option that makes like hard candies and lollipops and they are definitely better ingredients than what you'll find in the conventional stuff. So less dyes.
Diane: 1:00:15
I've even found yum earth has been in like target and a lot of grocery stores. So you could probably find that somewhere near
Adina: 1:00:21
Yeah. And you know, we talk about our purse meat. Like, I'd go after a meat treat too. My kids would lose their minds. If someone offered them jerky, that's like their
Diane: 1:00:33
I'm just imagining that Abe and Minnie are going trick or treating, and someone gives them like those, you know, those diner butter packs, but it's like a Kerrygold butter and they're like super excited for butter. Maybe that maybe I could hand out little
Adina: 1:00:45
pads of butter.
Diane: 1:00:47
butter
Adina: 1:00:48
Yeah, no, we, we keep meat treats like jerky on hand all the time. Cause my kids love to snack on that. But in all seriousness, like we mentioned, if you are out with your kids and they're snacking on candy, whatever setting that might be, if you can offer them some jerky too, just to offset some of that sugar, it's going to level them out and it will be a much better situation for all of you. Everyone will feel much better if their sugar is opposed by some proteins.
Diane: 1:01:16
Yeah. Maybe for every few little piece of the candy, you get a little jerky bar. Um, we have an, I keep these in my, I keep all the different kinds of meat, bars and meat treats in my bags, but I found these little Archer grassfed beef sticks again at the Costco, but I've seen them at target. I've seen them all
Adina: 1:01:34
The Kirkland, bro.
Diane: 1:01:35
of small. I think the kirkland brand, no, it's the, it's archer brand. And they're like a couple inches long individually. They're individually wrapped, which I don't love, but if you're on the go, whatever, but it's like four grams of protein. So for little kids, like they're pretty small. Pretty good. I don't think that they're very spicy, which I know can be a turnoff for a lot of little people, but yeah. Really like those. So yeah, some good swaps in
Adina: 1:02:00
Yeah. And then the last thing we kind of want to talk about to round out this episode is. We hear it all the time. Oh, I'm I'm giving up sugar. Oh, I'm going on a detox like, oh, after this holiday season, I got to do my sugar detox my week long sugar detox, my 21 day sugar detox. My,
Diane: 1:02:18
uh, did you know me when I was a sugar detox coach? Like right after I finished the NTP program.
Adina: 1:02:24
Uh, I think we were just getting to know each other.
Diane: 1:02:27
Yeah. I mean, there are a lot of good things about some of those programs where they want to, I mean, there are some good things, right, where it's talking about getting into more protein and quality fats, but I don't like the idea that we need to detox from sugar, for the reasons that we've described in this episode, you don't need to work off either. That's another thing that we hear so often is, oh, I just went in on Halloween or had this event. So now I got to go to two back-to-back Vinyasa yoga classes, like shut. No, you do not need to do
Adina: 1:02:56
Yeah. If I see another one of those memes, that's like, this is how many burpees you have to do for a Snickers bar. Like we want to offer you a reframe because this can be so upsetting. It can be triggering to a lot of us who have been in this space or had that experience. Or some of us might be still stuck there where we think like that, where we think, oh, this is how many burpees I need to do for this piece of Thanksgiving pie. And we'll for sure get more into that when it comes to Thanksgiving. But the thinking around deleting the food that we ate with exercise, I want to offer you a different approach. And that is if you did eat more sugar than you usually do at say an event or Halloween, for example, using the thinking. Wow, let me put this sugar to good. You use as opposed to let me work off this sugar. Like for me, this example comes to mind because I remember talking about it in a bunch of people reaching out to me and being like, oh my God, I never thought about it like that. When I did my glucose tolerance test for my kids. And so if you're not familiar, when you're pregnant, they want to screen you for gestational diabetes. And this is an entire different conversation because I do not agree with the way this testing is done in the U S unfortunately the OB GYN practice that I went to with my two kids. It does not budge on this. And I wasn't about to up haul everything and go find somewhere else. But at the time, this was the right decision for me when I did my glucose tolerance test with many. So basically you just chug this giant sugar drink and.
Diane: 1:04:41
I've heard it's disgusting.
Adina: 1:04:44
You can try to find one without dyes in it. If your office still makes you do that, they might have an option without a dye in it, whatever. Um, when I did it with Minnie first of all, they made me do it fasted which is insane to chug that much sugar fasted
Diane: 1:04:57
Did you just want to
Adina: 1:04:58
I passed out.
Diane: 1:05:00
Oh, oh.
Adina: 1:05:00
here's what happened. I, at the time also was still sorting out some of my blood sugar issues, but the fact that I had to do this fast, it was insane. So I chugged the sugar drink, pass the test, drove home, sat in my apartment and started to feel the shakes like dripping cold, sweat shaking. And I passed out because my body had a reaction to that crazy spike in blood sugar, and then a crazy dip in blood sugar. Now with ABe when I was pregnant, I said to them, I will not do this test fasted. And they said, that's okay. So I ate a giant balanced breakfast. I did lighter on the carbs because I knew I was going to be drinking this thing. Tons of protein, nice saturated fat. And then I went in, I drank the glucose drink. It was still way more glucose than I'll usually drink in one sitting. And it's very quick to absorb. So it is still a bit of a blood sugar spike, but because
Diane: 1:05:53
drank much
Adina: 1:05:54
yeah, just like that. So I. Felt way more balanced. And I went home after that test and I lifted immediately because I was like, I have all this protein and all of these carbs in my system right now, they are going to fuel an incredible workout that I will recover really well from. So it's not about, I ate all the sugar. Now I need to burn it off in the gym. It's I have all this sugar in my system. Let me turn it into energy and muscles. Like this is awesome. So if you do eat more sugar at a holiday event or on Halloween or whatever it is, then you normally do training after is a great approach because you will feel so good during that training session, you will have energy. You will build muscle, like think of this as a great opportunity to build something, instead of trying to tear something.
Diane: 1:06:49
Yes. Use that fuel is a celebration of what your body can do and use it to get stronger, to have a really excellent workout. It's not a way to punish yourself. So we hope that you walk away from this episode, not scared of this spooky
Adina: 1:07:05
spooky
Diane: 1:07:06
spooky sugar, and that you have a wonderful holiday weekend. If that is something that you and your family are doing, we love you. We like you, and we'll see you next
Adina: 1:07:18
stay sweet. Stay sassy. Bye.
Diane: 1:07:22
Bye.
