บทถอดความฉบับเต็มของ Winter Wellness with St. Clair Health Dietitian Sarah Clipp

you use evidence-based practice. 00:02:51.247 --> 00:02:56.587 So things that are proven in scientific research, and that's a really important part of our job. 00:02:56.727 --> 00:03:01.187 Does it change, you know, I mean, as like society and the foods that we eat, 00:03:01.267 --> 00:03:03.047 does it change like every year, do you think? 00:03:03.047 --> 00:03:08.167 So the dietary guidelines, they come out every four or five years, 00:03:08.247 --> 00:03:12.727 and we really tried to—and that's really based on evidence-based research—, 00:03:13.209 --> 00:03:17.729 So there are things that are newer, that come to light through more research. 00:03:17.949 --> 00:03:21.769 But overall, there's a lot of kind of the same things that... 00:03:21.769 --> 00:03:24.249 Oh, it's like there's so many fads and things. And like, you know, 00:03:24.309 --> 00:03:25.549 this is what happens in January. 00:03:25.709 --> 00:03:28.649 A lot of people are like, oh, try this. I just started mushroom coffee. 00:03:29.649 --> 00:03:33.329 And I'm not sure, like, the benefits or if it's really for real. 00:03:33.549 --> 00:03:36.229 Because you read online and you, you know, you think to yourself, 00:03:36.369 --> 00:03:40.729 well, they said it's going to do this. So it's going to do this to me. Right. 00:03:41.009 --> 00:03:45.409 And that's why I really appreciate you talking with a registered dietitian about 00:03:45.409 --> 00:03:48.309 some of these things because you're right. There's so many things online. 00:03:48.949 --> 00:03:53.209 You don't know what's true. But like I said, we as dietitians, 00:03:53.389 --> 00:04:01.949 we legally have to abide by a code of ethics to focus on the evidence that is provided by science. 00:04:02.169 --> 00:04:05.889 And that's what we use to kind of help people with managing acute and chronic 00:04:05.889 --> 00:04:11.169 diseases, preventing chronic diseases, and really just helping people to live 00:04:11.169 --> 00:04:12.589 the healthiest. Oh, I know. 00:04:12.809 --> 00:04:14.909 And it's just, I think you get overwhelmed. 00:04:16.029 --> 00:04:21.189 Now, I have some questions for you, babe. So how can the winter months with 00:04:21.189 --> 00:04:25.269 less sunlight and colder temperatures impact our overall nutritional needs? 00:04:25.749 --> 00:04:29.749 So I really think about how our lifestyle changes in the winter. 00:04:30.089 --> 00:04:32.309 You know, we kind of go into more hybrid action. 00:04:32.729 --> 00:04:36.489 I know, me too. You know, like we were saying, the last thing we want to do 00:04:36.489 --> 00:04:40.009 is kind of go to the gym or do these things that are beneficial for us. 00:04:40.169 --> 00:04:42.829 I just want to lay on the couch with my hands. Me too. 00:04:43.649 --> 00:04:47.889 So there's more, I would say there's more barriers in the winter that kind of 00:04:47.889 --> 00:04:50.929 impact us living more of a healthy lifestyle. 00:04:50.929 --> 00:04:55.649 We kind of gravitate towards more of the comfort foods, which might not be the 00:04:55.649 --> 00:04:59.229 healthiest options for us. So we really want to stay. 00:05:00.201 --> 00:05:02.221 Intentional and kind of set ourselves 00:05:02.221 --> 00:05:07.861 up for success and focus on a well-balanced, nutrient-dense diet. 00:05:08.061 --> 00:05:12.941 So when I say that, I mean focusing on fruits and vegetables and whole grains. 00:05:14.301 --> 00:05:20.021 You know, leaner protein options, so chicken and fish, limiting like the processed 00:05:20.021 --> 00:05:24.641 and red meats, healthier fats, so avocados, nuts, seeds. 00:05:24.681 --> 00:05:27.321 I heard avocados are really good. Yep. 00:05:27.521 --> 00:05:32.141 Great source of healthy fat. So we want to make that the foundation of our diet 00:05:32.141 --> 00:05:36.161 and really incorporate those types of foods, limiting, like I said, 00:05:36.261 --> 00:05:42.361 some of the red meats, the processed meats, the processed foods, trying to limit those. 00:05:42.501 --> 00:05:45.961 Not saying you can't ever eat those things, but just focusing on them. 00:05:45.961 --> 00:05:46.581 It's like moderation, right? 00:05:46.761 --> 00:05:50.601 Because sometimes you get that craving of like, I really want something sweet. 00:05:50.761 --> 00:05:54.621 Right. You know, there was something on, there was a movie on, 00:05:54.801 --> 00:05:59.501 and it was talking, I think it was Bad Moms, but they were talking about, you know, the bake sale. 00:05:59.641 --> 00:06:02.241 And she was like, you can't have MSG, you can't have this, you can't have no 00:06:02.241 --> 00:06:04.181 gluten-free, you can't have no dairy-free, this, and they're all like, 00:06:04.221 --> 00:06:06.881 well, what an ingredient can you be? My man I am. Yes, exactly. 00:06:07.441 --> 00:06:11.001 Every time I see that, I'm like, oh my gosh, it's because my daughter went vegan 00:06:11.001 --> 00:06:15.101 one time for just a month. And she thought she was eating more nutrition. 00:06:15.941 --> 00:06:22.021 But we'll get into that question. But how can we indulge in seasonal treats and comfort foods? 00:06:22.181 --> 00:06:27.201 Like we crave that. I crave soups, hearty soups during this month and while 00:06:27.201 --> 00:06:31.701 maintaining a balanced nutrient-dense diet. That's the hardest thing. 00:06:31.861 --> 00:06:35.721 That comfort food, I know you were just talking about that, it makes you feel 00:06:35.721 --> 00:06:38.841 better when you are feeling kind of down or sick. 00:06:40.207 --> 00:06:45.407 And I think having the foundation, like I said, you know, making sure a majority 00:06:45.407 --> 00:06:51.027 of our diet is filled with those healthful nutrient-dense foods, like I just mentioned, 00:06:51.587 --> 00:06:57.227 that can, you know, make you feel a little bit more comfortable if you do choose some of those options. 00:06:57.567 --> 00:07:03.247 And we do want to focus on the frequency and, you know, the

portion sizes of 00:07:03.247 --> 00:07:05.767 some people. Oh, that is, you know what, you're right, sir. 00:07:05.787 --> 00:07:09.327 I never thought about that. Because if you think about Americans, 00:07:09.507 --> 00:07:11.547 like our plates, they're pretty big plates. 00:07:11.727 --> 00:07:14.087 Yes. So we feel like we got to fill it up. 00:07:14.387 --> 00:07:18.407 Right. Definitely. And let's be honest, food is the essence of life. 00:07:18.607 --> 00:07:23.067 You know, it's involved in any sort of social gathering, holidays, 00:07:23.307 --> 00:07:25.007 birthdays, whatever it may be. 00:07:25.167 --> 00:07:29.407 And it's the best part of life. That's why I studied food, because I love food. 00:07:30.607 --> 00:07:35.227 But, you know, setting yourself up for success, once again, having that strong 00:07:35.227 --> 00:07:39.067 foundation of a healthful diet so when those times do come up, 00:07:39.327 --> 00:07:44.727 you can have one or two options in smaller portions and feel comfortable with it. 00:07:44.807 --> 00:07:48.307 And I think that really helps with our relationship with food as well because 00:07:48.307 --> 00:07:52.307 we see time and time again that people go on those restrictive diets, 00:07:52.367 --> 00:07:56.067 like you said. But they don't allow themselves to have anything like that. 00:07:56.207 --> 00:08:00.287 And then once they taste them again, it's hard to kind of control the portions. 00:08:00.707 --> 00:08:03.987 Because you're like, I've been lagging this for so long. Right, exactly. 00:08:04.627 --> 00:08:09.347 And, you know, sometimes you do. You feel like you're setting yourself up for failure. 00:08:09.487 --> 00:08:13.807 Because when January comes, you know, the holiday months really kind of take 00:08:13.807 --> 00:08:17.547 people over the threshold where you're like, I gained 10 pounds. 00:08:17.547 --> 00:08:20.407 And I think that sometimes I feel 00:08:20.407 --> 00:08:23.327 it for me this is my opinion that during the 00:08:23.327 --> 00:08:26.027 holidays I'm like I'm gonna indulge because I know January's gonna 00:08:26.027 --> 00:08:30.807 come and then I'm gonna try to eat better right but then you know you know talking 00:08:30.807 --> 00:08:35.727 to somebody else if I ate better those couple months before January I wouldn't 00:08:35.727 --> 00:08:40.647 be in where I didn't feel comfortable in my clothes yeah and it's really a this 00:08:40.647 --> 00:08:44.387 is a lifestyle too right you know and I think so many people get. 00:08:45.078 --> 00:08:48.438 Overwhelmed by I have to cut everything 00:08:48.438 --> 00:08:51.278 out cold turkey I have to change everything about what 00:08:51.278 --> 00:08:54.538 I do but it's really about you know creating 00:08:54.538 --> 00:08:57.598 small habits that become a part of your lifestyle that 00:08:57.598 --> 00:09:00.858 once again I love that small habits yes 00:09:00.858 --> 00:09:05.178 not trying to conquer this in like one big exactly you're not going to change 00:09:05.178 --> 00:09:09.718 it overnight yes and I've heard a phrase before too that I really liked you 00:09:09.718 --> 00:09:13.618 know what do you if you fall off the wagon don't build a home there you know 00:09:13.618 --> 00:09:20.398 if you do You indulge in something maybe a little bit bigger portion size than you had planned or, 00:09:20.578 --> 00:09:22.638 you know, whatever the case may be. 00:09:23.098 --> 00:09:28.598 It's okay. Give yourself grief. I love that. This is for the name of this. Give yourself grief. 00:09:28.798 --> 00:09:31.578 I love that. I'm putting that down. Because you don't. 00:09:31.898 --> 00:09:35.738 You know, I just told Erin, you know, last week I had the winter blues. 00:09:35.918 --> 00:09:41.598 You know, I was just like sad. And I just knew the cookies are still lingering and things like that. 00:09:41.958 --> 00:09:45.858 Yeah. So one of the most common issues in winter is reduced sunlight. 00:09:46.118 --> 00:09:47.858 I mean, we are in Pittsburgh, VA. 00:09:49.218 --> 00:09:54.138 So which, now to affect the vitamin D levels, can we talk about the importance 00:09:54.138 --> 00:09:58.178 of vitamin D and how people can ensure they're getting enough and not only during 00:09:58.178 --> 00:10:00.538 the winter months, but throughout the year? Yeah. 00:10:01.278 --> 00:10:06.058 Vitamin D is very important in our body for neuromuscular health, 00:10:06.218 --> 00:10:10.498 cardiovascular health, even mental health, bone health, so many things. 00:10:10.658 --> 00:10:13.018 Really? Bone health too? Mm-hmm. Okay, I didn't know that. 00:10:13.438 --> 00:10:19.178 So, like you said, obviously living in Pittsburgh, our weather's a little bit 00:10:19.178 --> 00:10:22.618 dark in the dark day. Today we have sun. Today it's sunny. Yes. Yay. 00:10:23.978 --> 00:10:30.358 So, there are foods that do have vitamin D that we want to try to incorporate in our diet. 00:10:30.758 --> 00:10:34.678 So, those types of food are some fatty fish. You better write this down, people. 00:10:35.138 --> 00:10:37.278 Fatty fish, milk. Okay. 00:10:38.038 --> 00:10:41.238 Like cheese? Yogurt is a good one, eggs. 00:10:41.658 --> 00:10:45.078 And then there's foods that are fortified with vitamin D as well, 00:10:45.278 --> 00:10:47.058 so orange juice is one of those. 00:10:47.658 --> 00:10:51.738 Even like milk alternative, like soy milk or almond milk. 00:10:52.058 --> 00:10:57.558 So we want to try to incorporate those types of foods into our diet and obviously 00:10:57.558 --> 00:11:01.938 take advantage of the sun when it is shining, but we also want to make sure 00:11:01.938 --> 00:11:04.678 that we're doing that in a safe way. 00:11:04.678 --> 00:11:09.198 You know, I have very fair skin, so I can't be out in the sun for too long. 00:11:09.918 --> 00:11:15.098 But, you know, even like 10 minutes or so can help us to get vitamin D. 00:11:15.178 --> 00:11:16.238 Yeah, I didn't even think

about that. 00:11:16.358 --> 00:11:20.118 But do you think, like, I take a vitamin D gummy at night. Okay. 00:11:20.638 --> 00:11:24.238 Is it okay to take that or is there like a pill if you're not getting enough? 00:11:24.358 --> 00:11:27.658 Like, how would you know you need more? Yeah, so that's a great question. 00:11:28.678 --> 00:11:32.838 I mean, if you don't incorporate those types of food in your diet and you don't 00:11:32.838 --> 00:11:37.258 see a whole lot of sunshine, I think it could be beneficial to take a supplement. 00:11:37.558 --> 00:11:41.958 I think another thing too to kind of help gauge, you know, if you need a supplement, 00:11:42.138 --> 00:11:46.658 how much you should be taking is to ask your doctor to check your vitamin D level. 00:11:46.798 --> 00:11:52.378 Right. Because that can really help guide us in regards to how much supplementation you need. 00:11:52.558 --> 00:11:56.918 You know, if you're deficient in vitamin D, you need a little bit more and a 00:11:56.918 --> 00:12:00.578 different dosage than if you have more adequate levels. Right, 00:12:00.678 --> 00:12:02.138 because I know I'm not a milk drinker. 00:12:02.258 --> 00:12:04.238 I just, you know, but I like cheese. Yeah. 00:12:04.778 --> 00:12:07.958 Can I have cheese? It doesn't. I know, right? I love cheese. 00:12:08.058 --> 00:12:09.078 Cheese with everything, please. 00:12:09.758 --> 00:12:13.238 People often associate dehydration with the hot weather. I mean, 00:12:13.298 --> 00:12:16.398 because, you know, we're always almost so dehydrated in the summer, you know. 00:12:16.678 --> 00:12:20.698 And I never even think about it, but it's like, isn't it true that hydration 00:12:20.698 --> 00:12:22.558 is just as important in winter? 00:12:22.658 --> 00:12:27.418 I mean, how do our hydration needs change in the colder months? Like, why is that? 00:12:27.618 --> 00:12:31.918 Yeah. Why do we feel like that? Hydration is definitely important all year round. 00:12:32.178 --> 00:12:34.318 So much of our body depends on, 00:12:35.041 --> 00:12:39.101 being hydrated. Right. It helps with keeping our organs functioning properly 00:12:39.101 --> 00:12:40.881 and so many other things in our body. 00:12:41.081 --> 00:12:45.681 So I think in the winter months, you know, in the summer when it's hot and maybe 00:12:45.681 --> 00:12:51.881 you're outside more, you're sweating, you're losing fluid through that sweat. So you get more thirsty. 00:12:52.101 --> 00:12:55.301 In the winter, not as much. Unless you're going through menopause. 00:12:56.161 --> 00:12:59.561 Right. Exactly. But it's so important all year round. 00:13:00.101 --> 00:13:05.521 Everyone's fluid needs differ. But on On average, men, we want to try to get 00:13:05.521 --> 00:13:11.101 like 3.7 liters of fluid, which is about 15 and a half cups. Oh, really? Okay. 00:13:11.461 --> 00:13:16.221 And for women, 2.7 liters, which is about 11 and a half cups. 00:13:16.361 --> 00:13:20.121 So that does, you know, there's foods that... And you're saying water, right, Sarah? 00:13:20.161 --> 00:13:24.041 Well, it does encompass, you know, foods that are a little bit higher in water 00:13:24.041 --> 00:13:27.001 content and other types of beverages as well. 00:13:27.141 --> 00:13:30.161 But we, you know, water is really the best option. 00:13:31.061 --> 00:13:33.481 You're not a water drinker. I'm sorry, I don't mean to cut you off. 00:13:33.481 --> 00:13:37.141 That's okay. If you're not a water drinker, what is another substitute or something 00:13:37.141 --> 00:13:40.061 that you can have that would help with hydration? 00:13:40.561 --> 00:13:45.041 Personally, I love seltzer water. Yeah, I do too. That's my kind of go-to. 00:13:45.641 --> 00:13:51.641 But even adding things into your water in regards to like fruits and maybe even 00:13:51.641 --> 00:13:55.701 some vegetables, which sounds weird, but like a cucumber mint water. Oh, yeah. 00:13:56.081 --> 00:13:59.941 Citrus is in season right now. So like an orange. Put an orange in there. 00:14:00.001 --> 00:14:04.161 And lemon lime. I'm a lemon man. Just to spice it up a bit, because yeah, 00:14:04.321 --> 00:14:06.821 drinking just plain water can get a little boring sometimes. 00:14:07.521 --> 00:14:10.761 It does. I mean, and then sometimes I find myself drinking and I'm like, 00:14:10.861 --> 00:14:12.321 oh my gosh, I need something else. 00:14:13.081 --> 00:14:17.021 Club soda or something. Is that okay to add to your water, like club soda or 00:14:17.021 --> 00:14:17.981 anything like that? Yeah, yeah. 00:14:18.161 --> 00:14:22.581 But not the sugary waters that are out there. Yeah, we do want to try to limit 00:14:22.581 --> 00:14:26.361 added sugar in our diet as much as possible. 00:14:27.209 --> 00:14:32.049 And you could use the diet options if that is something that you really enjoy 00:14:32.049 --> 00:14:34.869 and don't necessarily want to give up. 00:14:34.969 --> 00:14:37.409 We just want to try to limit that added sugar in our diet. 00:14:37.989 --> 00:14:42.809 And another important thing to note, too, is in the winter, you might be gravitating 00:14:42.809 --> 00:14:46.569 towards more coffee and tea because it's warm. Right. 00:14:46.729 --> 00:14:50.589 But be cautious of the caffeine because that can also be dehydrating as well. 00:14:50.889 --> 00:14:55.169 Oh, geez. I'm writing this down. And I hope everybody's getting an educational 00:14:55.169 --> 00:14:57.529 podcast here with all this. 00:14:57.849 --> 00:15:02.009 Now, you probably already answered this, but what foods do you recommend incorporating 00:15:02.009 --> 00:15:07.129 more into the winter diet to help boost immunity and combat that seasonal illnesses? 00:15:07.429 --> 00:15:12.309 Like, oh, what should we... I know we were talking about off-air oranges. Yes. 00:15:12.749 --> 00:15:17.689 Citrus. Citrus? Kind of think of like vitamin C, zinc, vitamin D. 00:15:17.989 --> 00:15:23.229 Okay. Those are some

of the big nutrients that we think of when it comes to immune health. 00:15:23.389 --> 00:15:29.369 So incorporating citrus fruits, and I know a lot of people like to do ginger 00:15:29.369 --> 00:15:33.929 shots and those types of things, which is great to incorporate into your diet. 00:15:34.189 --> 00:15:39.829 But we also want to focus on, once again, that foundation, making sure that 00:15:39.829 --> 00:15:48.329 we have a balanced diet. We want to focus on proper sleep, proper hydration, stress management. 00:15:48.349 --> 00:15:52.789 All of those things play a role. So, you know, I can't say it's one specific 00:15:52.789 --> 00:15:54.889 thing that's going to boost your immune system. 00:15:55.089 --> 00:15:57.009 They really all work synergistically. 00:15:57.249 --> 00:16:00.589 It is so true. You're right. If you're in mood, if you are, you know, 00:16:00.669 --> 00:16:03.969 upset or you're having the winter blues, it makes you want to eat more for that 00:16:03.969 --> 00:16:09.929 comfort to make you feel like, okay, I just ate a bag of chips and now I feel, but then you feel awful. 00:16:10.089 --> 00:16:12.629 Right. Because, you know, that's not good for you and your stomach. 00:16:12.629 --> 00:16:14.489 And that's kind of what I was saying, 00:16:14.669 --> 00:16:19.109 you know, being intentional about the foods that you are eating and exercise 00:16:19.109 --> 00:16:27.269 is another great way to boost your mood and yeah, your immunity, your mood, your energy. 00:16:27.669 --> 00:16:31.889 I mean, like I said, the last thing I want to do sometimes is go get physical 00:16:31.889 --> 00:16:36.569 activity after a long day of work when it's cold. But I always feel so much better. 00:16:36.869 --> 00:16:40.069 You know, it releases endorphins. It helps your mental health. 00:16:40.269 --> 00:16:44.289 There's so many positives to exercise. So I highly encourage that as well. 00:16:44.929 --> 00:16:49.309 Actually, a woman said to me today, she's like, Jen, just go outside for 00:16:49.688 --> 00:16:51.928 Couple minutes. Yeah. You know, you don't have to be out there, 00:16:52.028 --> 00:16:53.168 you know, it's like five degrees. 00:16:53.368 --> 00:16:55.628 Right, exactly. You don't have to be out there for half an hour, 00:16:55.768 --> 00:16:59.528 but just go out, like, get the mail, take the dogs for a walk up the street 00:16:59.528 --> 00:17:02.228 or, you know, get. And I said, yeah, you're right. I never think about it. 00:17:02.348 --> 00:17:04.748 I kind of want to hibernate in the house and not even leave. 00:17:04.948 --> 00:17:07.408 Right. It's true. Getting outside for a little bit. 00:17:07.608 --> 00:17:09.908 Yeah. Just kind of helps you, your breathing. 00:17:10.128 --> 00:17:15.048 And when you were saying ginger, hon, is ginger good for you as far as like 00:17:15.048 --> 00:17:19.588 digestion or is that what ginger is good for? Yeah. The shot you say? Yeah, it's good. 00:17:20.508 --> 00:17:25.128 For

a lot of things. Is it really? But yeah, I mean, I love the taste of ginger. 00:17:25.488 --> 00:17:29.468 Incorporating that into, there's a lot of herbs and spices that are beneficial. 00:17:29.848 --> 00:17:35.648 Yes. But once again, kind of incorporating that into an overall balanced and healthy lifestyle. 00:17:35.908 --> 00:17:39.548 I started taking another gummy, the turmeric and the ginger. 00:17:39.828 --> 00:17:42.448 Okay. I've been taking that every day. I don't know if that's, 00:17:42.608 --> 00:17:46.268 you know, is that okay? It doesn't hurt, right, to take it. I don't think it hurts. 00:17:46.888 --> 00:17:51.848 You know, one thing about the supplement industry is it's not a regulated industry. 00:17:52.108 --> 00:17:55.588 So we just want to be cautious of where you're getting the supplements. 00:17:56.188 --> 00:18:00.228 Plus it's sugar. There's sugar in it. Yeah, there can be some added sugar in there too. 00:18:00.708 --> 00:18:05.508 The best thing to do in regards to supplementation is to, well, 00:18:05.608 --> 00:18:09.268 first off, we want to try to get our nutrients and everything from food first. 00:18:09.488 --> 00:18:12.848 And if you are going to take a supplement, we want to look for something that's 00:18:12.848 --> 00:18:17.168 third-party verified. So you'll see a little USP Oh, okay. 00:18:17.448 --> 00:18:22.328 USP. I have it right this time. So that just means it's been tested by a third party. Okay. 00:18:22.608 --> 00:18:26.228 Because once again, it's not a regulated industry, so just something to consider. 00:18:26.448 --> 00:18:30.968 Yeah, right. I mean, I think there's just so much out there now with social 00:18:30.968 --> 00:18:33.088 media and we read so much. Yes. 00:18:33.828 --> 00:18:38.308 Actually, it creates anxiety sometimes for you because you don't know, 00:18:38.628 --> 00:18:41.868 wait, I thought this was good for me and now it's not good for me, but then- 00:18:42.630 --> 00:18:47.210 You have to talk to the professionals. Like St. Clair Health, they know. 00:18:47.350 --> 00:18:50.770 Like that's why I come here because they know what I should be eating, 00:18:50.930 --> 00:18:53.150 what I should be drinking, you know, and moderation. 00:18:53.710 --> 00:18:56.630 You know what I mean? Who's proponent of moderation? Right, moderation. 00:18:57.230 --> 00:19:01.930 Now, you were already talking about this. Now, is it true that diet and nutrition 00:19:01.930 --> 00:19:03.170 help with seasonal fatigue? 00:19:03.430 --> 00:19:08.910 Like if I, there's like specific foods or habits that promote consistent energy 00:19:08.910 --> 00:19:10.590 throughout the day because do you feel like this? 00:19:10.610 --> 00:19:15.030 I'm sure Erin does too. She's back there at two o'clock for some reason. 00:19:15.830 --> 00:19:20.030 Eyes went out of time. Right? Right. I feel like so tired. Yeah. 00:19:20.390 --> 00:19:21.670 What do you suggest, Sarah? 00:19:22.270 --> 00:19:28.530 My biggest recommendation is making sure that you have well-balanced meals throughout the day. 00:19:29.230 --> 00:19:32.570 You know, try to avoid skipping meals. We want to make sure that we have, 00:19:32.690 --> 00:19:37.130 and when I say balanced meals, I mean focusing on a complex carbohydrate. 00:19:37.130 --> 00:19:40.230 So that's like fruits and vegetables and 00:19:40.230 --> 00:19:43.070 whole grains you know it has nutrients it 00:19:43.070 --> 00:19:48.230 has fiber to it as opposed to the refined carbohydrates like most of our like 00:19:48.230 --> 00:19:52.950 junk food and things like that right so a complex carbohydrate a type of protein 00:19:52.950 --> 00:19:58.430 and also a healthy fat so we really want to focus on those all three of those 00:19:58.430 --> 00:20:02.090 an example like say i wanted to sit down and have lunch what would you say, 00:20:02.250 --> 00:20:04.370 Jen, you need to have rice, chicken, or... 00:20:04.370 --> 00:20:07.810 Yeah. I mean, you could do like a brown rice with chicken. 00:20:08.170 --> 00:20:12.450 You could kind of do like a taco salad. Yeah. You could do something like that. 00:20:12.630 --> 00:20:15.230 But definitely incorporate fruit and vegetable too. 00:20:15.550 --> 00:20:20.870 Yeah. I mean, we want to try to aim for having fruits and vegetables as much 00:20:20.870 --> 00:20:22.110 as possible for our diet. 00:20:22.970 --> 00:20:26.590 You know, for me personally, I like to eat my fruit at breakfast time for whatever 00:20:26.590 --> 00:20:28.450 reason and throughout the day. 00:20:28.670 --> 00:20:31.630 But yeah, I mean, the more plants in your diet, the better. 00:20:32.070 --> 00:20:37.470 But once again, like the complex carbohydrate, a protein, and a healthy fat. Okay. 00:20:37.730 --> 00:20:42.950 That'll help with energy. Yeah, it helps to sustain you. They're all digested at different rates. 00:20:43.230 --> 00:20:49.030 So it kind of helps with blood sugar control, which can prevent you from spikes in your blood sugar. 00:20:49.190 --> 00:20:51.390 Yes. You get that energy, but then you crash. 00:20:52.030 --> 00:20:57.470 And once again, exercise as well, like I said, can help with releasing those 00:20:57.470 --> 00:21:00.690 endorphins and giving you a boost in your energy and your mood. 00:21:00.830 --> 00:21:03.470 You're so right, because there was a time where I thought, oh, 00:21:03.570 --> 00:21:08.150 okay, I'm going to try that where you don't eat until like 12 o'clock and then 00:21:08.150 --> 00:21:10.590 you don't eat after eight or whatever. What was that called? 00:21:10.810 --> 00:21:11.830 Oh, like intermittent fasting. 00:21:12.190 --> 00:21:18.190 Yes, intermittent fasting. And I found myself so tired, and I thought, this can't be right. 00:21:19.310 --> 00:21:23.750 Right. So, you know, you recommend have a nice balanced breakfast and a lunch 00:21:23.750 --> 00:21:27.510 and three meals a day. Yeah, that's what I would recommend. 00:21:28.450 -->

00:21:32.230 And even a snack in between if you find yourself hungry, you know, 00:21:32.330 --> 00:21:35.310 listen to your body to listen to the hunger cues. 00:21:35.450 --> 00:21:39.310 If you're hungry, eat, you know, try to have something that is nutritious, though. 00:21:40.560 --> 00:21:45.840 By grabbing for a snack, Sarah, what would you, like a protein bar or a fruit, 00:21:45.840 --> 00:21:48.140 what would be the best thing to do? 00:21:48.280 --> 00:21:51.680 You could do something like a piece of fruit and nuts. 00:21:52.240 --> 00:21:57.280 You could do like veggies and some hummus. You could do like a cheese stick 00:21:57.280 --> 00:21:59.600 and an apple or an apple with peanut butter. 00:22:00.280 --> 00:22:03.980 There's so many options that we forget about. Yeah. And if, I mean, 00:22:04.040 --> 00:22:07.560 you could definitely do a protein bar if that's something that you enjoy. 00:22:07.980 --> 00:22:10.040 Right. Pair it with, you know, a piece of fruit. A little sugar. 00:22:10.040 --> 00:22:12.580 Yeah, because you always say, like, I think people, you know, 00:22:12.640 --> 00:22:17.040 when I used to work at a station in the afternoon, be like, I need some chocolate. 00:22:17.360 --> 00:22:21.320 Yes. I need, like, something with sweet, and it's thinking that's going to bring 00:22:21.320 --> 00:22:25.540 my endorphins and, you know, make me more awake, but I really don't. 00:22:25.620 --> 00:22:27.860 That probably made me more sluggish, right? 00:22:28.760 --> 00:22:32.080 Yeah, I mean, same thing with the balanced meals. 00:22:32.340 --> 00:22:36.080 Try to have a balanced snack as well, because that will just help with sustaining 00:22:36.080 --> 00:22:37.960 that energy throughout the day. 00:22:38.180 --> 00:22:42.120 I love that. I feel like we put so much science and thought into, 00:22:42.260 --> 00:22:43.240 like, what are we going to be eating? 00:22:43.360 --> 00:22:47.600 And if we prepare our meals, do you find that that's better too? 00:22:48.140 --> 00:22:51.800 Yeah. I mean, it doesn't always work for everyone. Right. 00:22:52.160 --> 00:22:57.100 But I think, once again, I'm huge into setting yourself up for success, 00:22:57.120 --> 00:23:01.500 like I've mentioned a few times. But even having fruits and vegetables cut up 00:23:01.500 --> 00:23:03.600 in the fridge, maybe having some yogurt. 00:23:04.300 --> 00:23:07.860 Quick things that you just grab. Quick, convenient things that can still be nutritious. 00:23:08.740 --> 00:23:12.840 Baking some chicken or having a rotisserie chicken. So if you make a salad or 00:23:12.840 --> 00:23:17.480 like a taco salad, like I said, you have that- You're making me high for a taco salad now. 00:23:17.780 --> 00:23:19.620 Geez. I've been craving Mexican food. 00:23:20.200 --> 00:23:22.020 Taco Tuesday, tomorrow. That's true. 00:23:22.660 --> 00:23:27.380 So yeah, having those things available so that when you, because a lot of people, 00:23:27.380 --> 00:23:30.860 I think too, if you're not sustaining yourself with balanced meals, 00:23:31.060 --> 00:23:34.760 you get super hungry and then you're reaching for anything and everything you can find. 00:23:34.920 --> 00:23:39.040 That's the hard thing. Yes. And with the prices now, Sarah, with the food, 00:23:39.200 --> 00:23:42.300 it's really hard, too, to get in that nutrition. 00:23:42.580 --> 00:23:46.520 Like, you know, affordability with getting fruit and vegetables now. 00:23:46.580 --> 00:23:49.940 Right. Because there's a shortage of... Even with... I love eggs. 00:23:49.940 --> 00:23:53.620 I can't even believe, like, how much it costs just to get eggs now. Right. 00:23:53.800 --> 00:23:58.360 And I feel eggs are really good for you because I feel like the protein in an 00:23:58.360 --> 00:24:01.220 egg... Right. And I'm like, we were somewhere and they were $8. 00:24:02.319 --> 00:24:06.259 When you can't afford... Yes, I know. I know. Somebody told me there are four. 00:24:06.559 --> 00:24:08.579 We paid $8. I couldn't believe it. 00:24:08.899 --> 00:24:13.699 And I was like, wow, with the food prices going up, a few ideas of something 00:24:13.699 --> 00:24:19.959 that's like nutrient-dense foods in their meals but that aren't so expensive. Yeah. 00:24:20.439 --> 00:24:25.919 So, you know, there's plenty of foods that are still in season in the winter months, too. 00:24:26.579 --> 00:24:30.499 So I think of like potatoes and Brussels sprouts, pomegranates. 00:24:31.259 --> 00:24:34.219 Citrus fruits, like I said, a lot of those, even beans. 00:24:34.799 --> 00:24:38.439 Those are all things that are in season. And they're affordable. Right. 00:24:38.679 --> 00:24:41.399 When something is in season, it's going to be more affordable, 00:24:41.599 --> 00:24:44.859 fresh, and more expensive when it's out of season. 00:24:45.139 --> 00:24:49.619 So, you know, using those foods that are in season, fresh, when they're more 00:24:49.619 --> 00:24:51.499 affordable. But there's also 00:24:51.499 --> 00:24:55.959 absolutely nothing wrong with using canned or frozen products as well. 00:24:56.259 --> 00:24:59.539 Okay, like frozen. They're all picked at the same exact time. 00:24:59.759 --> 00:25:02.159 Really? They just go through different processing. 00:25:02.599 --> 00:25:06.919 So, yeah, having frozen fruit, frozen vegetables in your... Do they add sugar 00:25:06.919 --> 00:25:09.079 to those sometimes or do they know added sugar? 00:25:09.199 --> 00:25:11.839 You have to read the label. That's a good point too. 00:25:12.019 --> 00:25:15.779 You know, when you are purchasing those things, you know, if you get frozen 00:25:15.779 --> 00:25:21.199 vegetables, I would try to just get just frozen vegetables, no added sauces to it. 00:25:21.539 --> 00:25:25.479 Oh, right. Most of the fruit, I mean, you can read the label and see if there's 00:25:25.479 --> 00:25:28.639 added sugar, because we do want to try to avoid that. 00:25:29.079 -->

00:25:33.439 You know, if you have any sort of cardiac history and you need to limit your 00:25:33.439 --> 00:25:36.319 salt, that's something to consider with canned options. 00:25:37.139 --> 00:25:41.339 Yeah, like canned soup. I didn't realize. I used to eat that when I was a kid. Yeah. 00:25:41.739 --> 00:25:45.099 You know, now we made homemade chicken noodle soup. But when you buy it in a 00:25:45.099 --> 00:25:48.119 can, if you look at that sodium intake. I know. It's a lot. 00:25:48.399 --> 00:25:50.779 It is a lot. That's probably enough for the day. 00:25:51.259 --> 00:25:55.579 Right. Sometimes it can't be. Right? Yeah, and especially if you do have, 00:25:55.699 --> 00:26:00.519 I mean, really everyone, we want to try to limit that salt as much as possible, 00:26:00.519 --> 00:26:04.199 especially if you do have any sort of chronic disease, like I said. 00:26:04.519 --> 00:26:09.819 But you can get no added salt, like beans and vegetables. You can also rinse them off. 00:26:10.219 --> 00:26:12.879 Doing greens like rice and quinoa. of 00:26:12.879 --> 00:26:15.559 those are usually a little bit for a little too well you go 00:26:15.559 --> 00:26:19.199 shopping with me you pick 00:26:19.199 --> 00:26:22.139 out all the good stuff for me because i go in 00:26:22.139 --> 00:26:25.819 there and i'm like overwhelmed yeah you know and i don't want to i don't want 00:26:25.819 --> 00:26:29.779 to spend a lot of money on something i'm not going to really like right i just 00:26:29.779 --> 00:26:33.999 bought a thing of cashews okay i didn't realize had no salt on it because i 00:26:33.999 --> 00:26:38.939 like sea salt and it does it tastes it doesn't taste as good i know like without 00:26:38.939 --> 00:26:40.659 the salt it doesn't taste as That's good. 00:26:40.819 --> 00:26:45.479 Now, we probably already answered this one question here, but what are some 00:26:45.479 --> 00:26:49.699 small, manageable steps people can take to improve their diet and overall well-being 00:26:49.699 --> 00:26:50.579 during the winter months? 00:26:50.699 --> 00:26:54.479 So basically, what you were saying is get outside, do some exercise, right? 00:26:54.819 --> 00:27:00.139 Right. I would say start small. Start small. With small changes. 00:27:01.248 --> 00:27:06.728 Like we were saying, it's a lifestyle. We want to start with things that are 00:27:06.728 --> 00:27:10.508 manageable and obtainable for yourself. 00:27:10.788 --> 00:27:14.088 And that can be different. It'd look different for everybody. 00:27:15.008 --> 00:27:21.328 So even if it's something simple like going to the mall and getting... 00:27:21.328 --> 00:27:22.908 You could walk there. Yeah. 00:27:23.408 --> 00:27:26.528 Although you see something in the window, I'm like, oh, something's on sale. 00:27:26.528 --> 00:27:29.268 You might spend a little bit more money, I guess. 00:27:29.428 --> 00:27:33.268 But, you know, it doesn't have to be this huge extravagant exercise. 00:27:33.728 -->

00:27:37.668 Walking is amazing for you. There's so many videos on YouTube, 00:27:37.668 --> 00:27:41.448 too, that you can do some stretching and some, like, body lifting. 00:27:42.668 --> 00:27:46.968 There's exercise. I just saw this on Instagram. Chair. There's, 00:27:47.028 --> 00:27:50.228 like, a lot of chair exercises out there. I've used wine bottles before. 00:27:50.448 --> 00:27:55.988 During COVID, I used wine. Were they empty or full? They were full. Not for long. 00:27:56.608 --> 00:28:00.048 I was going to say, you're like, okay, one for me. You know what? 00:28:00.228 --> 00:28:01.888 Anything that you have at home. 00:28:02.088 --> 00:28:06.068 Right. Because that's the other thing is if you are not able to walk or get 00:28:06.068 --> 00:28:09.388 outside, you know, there are other options like the chair. 00:28:09.628 --> 00:28:13.308 You know, you can sit there and do disarm things and do leg things or whatever 00:28:13.308 --> 00:28:15.288 works for you. It's so true. 00:28:15.648 --> 00:28:19.328 Yep. Now, lastly, finally, the three. Okay. 00:28:19.608 --> 00:28:24.388 I know three nutritional tips for staying healthy, energized, 00:28:24.388 --> 00:28:27.928 balance throughout not only the winter months, but like throughout the year, 00:28:28.008 --> 00:28:32.948 like keeping yourself on the same regimen, routine, like all of a sudden I don't 00:28:32.948 --> 00:28:34.128 want to fall off the bandwagon. 00:28:34.348 --> 00:28:37.768 Like, cause they, everybody says the gyms are so crowded in January. 00:28:38.328 --> 00:28:44.648 Everybody's jumping there, trying to eat healthy. How can we maintain this like throughout the year? 00:28:44.848 --> 00:28:49.228 Like what are the three, the three nutritional tips, like staying healthy, 00:28:49.368 --> 00:28:51.508 energized and balanced, like you would say all year? 00:28:51.808 --> 00:28:55.508 So I would say first and foremost, kind of what I was talking about, 00:28:55.808 --> 00:28:57.988 I sound like a broken record now. 00:28:58.128 --> 00:29:00.528 No, I need to hear this like 20 times. 00:29:00.968 --> 00:29:06.588 That foundation, you know, making sure that you, majority of your diet is filled 00:29:06.588 --> 00:29:09.528 with those healthful nutrient-dense foods, like I mentioned. 00:29:09.748 --> 00:29:16.508 So fruits and vegetables, whole greens, leaner proteins, plant-based proteins, healthy fats, 00:29:17.068 --> 00:29:21.188 limiting those processed, prepared foods as much as possible, 00:29:21.648 --> 00:29:26.688 and having nutrient-dense, balanced meals throughout the day to help sustain you. 00:29:26.828 --> 00:29:29.888 I love that you told me that because sometimes I will go out, 00:29:30.048 --> 00:29:31.908 I won't eat until like 2 o'clock. 00:29:32.428 --> 00:29:36.448 And I'm thinking, oh, I'm doing good for myself, but that's not a good service for you. 00:29:36.928 --> 00:29:40.748 Right. I mean, it can impact your metabolism and, like I said, 00:29:40.808 --> 00:29:45.008 your energy levels and so many things. So we really want to make sure that we're 00:29:45.008 --> 00:29:46.708 properly fueling our bodies. 00:29:47.745 --> 00:29:52.205 And not, you know, skipping. You and your body. That's so true. 00:29:52.505 --> 00:29:57.005 It is a beautiful thing. Yes, it is. And we, we, we got to stop fighting with it. 00:29:57.165 --> 00:30:02.665 And, you know, my biggest thing is when you buy junk and it's there in the house, 00:30:02.665 --> 00:30:05.325 it's hard for you to resist. Yeah. 00:30:05.785 --> 00:30:08.405 If you don't have it there, like my son's home from college, 00:30:08.585 --> 00:30:10.945 you know, so it's like get chips and salsa and all that, you know, 00:30:11.005 --> 00:30:12.625 and he's like, are you going to buy pop tarts? 00:30:12.745 --> 00:30:16.665 But somebody told me don't buy a pop-tart to me. Meanwhile, I think I grew up eating pop-tart. 00:30:17.025 --> 00:30:19.685 I did too. There's so many foods that people are like, oh my gosh, 00:30:19.805 --> 00:30:22.245 you know how bad they are for you. And it scares you because you're like, 00:30:22.305 --> 00:30:24.125 well, I already fed my kids this, you know? 00:30:24.545 --> 00:30:27.905 And I'm like trying to, they know what's good for them. 00:30:28.025 --> 00:30:31.245 And my one son who is still in high school and he's into sports, 00:30:31.425 --> 00:30:35.525 he's starting to like, he's like, mom, I don't want anything with a lot of sugar. I'm like, okay. 00:30:36.245 --> 00:30:41.445 I'm like, so he's teaching me too, to like say, okay, let's buy stuff here at 00:30:41.445 --> 00:30:45.685 the house so that we're not all craving or looking and like, 00:30:45.805 --> 00:30:47.865 oh, wait, this is available. I can just grab this. 00:30:48.105 --> 00:30:52.125 Right, right. Healthy snacks. Yeah. Right? I think that's a great place to start. 00:30:52.205 --> 00:30:53.185 It should be all year round. 00:30:54.605 --> 00:30:59.905 I am so excited. Thank you so much. Thank you so much. It was so much fun. I've learned so much. 00:31:00.005 --> 00:31:03.825 Like I said, it's very different from my normal job. So it was very fun and exciting. 00:31:04.005 --> 00:31:09.685 I am just so excited that you were able to talk to my listeners and my viewers about this because. 00:31:11.685 --> 00:31:14.105 Because sometimes I feel like it's a broken record in my head. 00:31:14.185 --> 00:31:15.685 I know what I'm supposed to do. 00:31:16.565 --> 00:31:20.765 As humans, we know like putting something in our mouth. So what I started doing, 00:31:20.905 --> 00:31:24.325 and I don't know if you recommend this, but I got this MyFitnessPal. Yeah. 00:31:24.545 --> 00:31:28.465 Is that good to track what you're eating so that you can see exactly like, 00:31:28.625 --> 00:31:30.965 oh, I wasn't feeling good when I was eating this? 00:31:31.145 --> 00:31:37.345 Or is that something good to do? Yeah, I mean, it kind of varies for everyone. Sometimes people. 00:31:38.365 --> 00:31:42.925 That can be beneficial and motivating for some people so if that is for you 00:31:42.925 --> 00:31:48.105 and like you said if it kind of helps you guide you hold you kind of accountable 00:31:48.105 --> 00:31:50.445 then that's great for other people, 00:31:51.165 --> 00:31:56.245 maybe have you know a history of not the best relationship with food that can, 00:31:56.805 --> 00:32:00.405 not always be the best thing for them so it's really individualized but if if 00:32:00.405 --> 00:32:05.405 it works for you and that's something that helps you then i say go for it yes 00:32:05.405 --> 00:32:09.485 oh thank you so much i've learned so much. I had so much fun with you. 00:32:09.965 --> 00:32:14.505 Now, thank you so much. And also, I am so excited about the St. 00:32:14.605 --> 00:32:18.705 Clair Health Medical Experts at the new Peter's Township Speaker Series scheduled 00:32:18.705 --> 00:32:22.025 for Wednesday, January 22nd at St. 00:32:22.145 --> 00:32:24.745 Clair Health Peter's Township Outpatient Center. 00:32:25.065 --> 00:32:27.125 And now you can visit their website, 00:32:27.445 --> 00:32:31.125 stclair.org. And I'll have all this information at the end of my podcast. 00:32:31.305 --> 00:32:34.745 I'll have it on, you'll see it in the description. So you'll be able to register. 00:32:35.005 --> 00:32:38.125 It's a free event, but you're going to want to register so 00:32:38.125 --> 00:32:41.145 that there's enough seats and i heard from aaron that it's 00:32:41.145 --> 00:32:47.225 getting close to capacity that's right yeah because everybody wants everybody 00:32:47.225 --> 00:32:51.945 wants to learn from like what's the best things to do and yeah i just so appreciate 00:32:51.945 --> 00:32:56.005 your time today thank you so much for having me that was fun thanks for being 00:32:56.005 --> 00:32:58.365 on spill with me jenny d take care. 00:32:59.280 --> 00:33:43.298 Music.