Feeding Fatty

Terry and Roy talk about

• the fail last week when Terry was away
• Getting back on track
• using insta-pot for oatmeal
• cooking fish outside
• contingency planning
• and our previous podcast with Chef Dr. Mike Fenster

www.feedingfatty.com

[email protected]

Roy (00:02):

Hello again, and welcome to the feeding fatty podcast. I'm Roy Kerry. Glad to have everyone we're a little bit late getting this episode out, but the last couple of weeks have been a little tough. We're going to talk about that. I think the biggest thing is talking about the, uh, kind of a, not an Epic fail, but just the fail this last week as a we, well, first off, we'll talk about, um, we had a great interview that we released earlier this week with chef dr. Mike Fenster. It was an

Terry (00:38):

Okay. He is an expert on culinary medicine. He's a physician. Um, he talked about the Mediterranean diet, which is kind of what we're trying to follow through our dietician as well. Um, and gave us lots of tips and tricks and some background on, um, you know, nutritional values and things like that. Things that, you know, so many of us have such a, such a focus on what the nutritional values are as far as caloric content and sodium and things like that. That sometimes I feel like we're going overboard and not allowing some of those aspects in, but, you know, I don't know. Where do you think?

Roy (01:28):

I think the overarching message that I've seemed to be getting from everybody we talked to is basically staying away from processed foods and, uh, you know, like even salted, it's not good for me and you know, can't eat too much, but, uh, what I'm hearing is, yeah, table salt is kind of the least of our worries. It's the tea, the salt that people are more concerned with are what's hitting and what's hitting hidden in all the processed foods. So I think there's a point to that even though I still watch mine, but, um, yeah, it was a great interview. So if you get a few minutes, uh, please take time to listen to that. We, uh, just recorded another fitness one and we've got a couple great, more, couple other great ones that we're going to release next week. Uh, Jeanette hurt. She is a, an author, a prolific writer on food and health, and she's got a new book out on a cauliflower.

Roy (02:30):

So that's a great interview, uh, be looking forward to that. But anyway, we'll talk about, um, let's just talk about our week kind of where we've been, as y'all know, I told you last time Terry's mom was in the hospital. So she had been, um, you know, spending as much time as she could over there and getting stuff for her and just running around. And, um, thank goodness. She's fine. Now she's in, you know, back at home and rehabbing fine and everything is going to be okay, but you know, there for a while, it was kind of touch and go just the unknown. So I think the, you know, while I'm trying not to place blame, that's not what this is all about. I think it just goes to the fact of that upsetting my Apple cart was enough to kind of throw me off for the week and it wasn't, uh, you know, we have gotten very used to preparing our food together and cooking and plan in shopping and all that.

Roy (03:33):

And so all of a sudden, you know, I was left to my own devices and probably tended to work a little bit too much and then run out of time, get in a hurry, just want to do something quick. And it, you know, it led to a lot of poor decisions on my part. And the exercising is, you know, I was, uh, you know, just doing my thing and working and trying to keep caught up and, uh, pretty much let everything go. The good news is that, you know, I, I finally did way back in yesterday. Uh, I have gained one pound from two weeks ago, so that's a blessing. And you know, we're back on track today, moving along and going to get better. And I feel so much worse. I feel that blah actually getting up, you know, when I get up first thing in the morning, moving around, I just feel terrible.

Roy (04:25):

So, you know, we want to be transparent. We're going to talk about all our successes. We're going to talk about the great things that we've learned, but, you know, I think we need to be, uh, be honest about the failures because that's what we're most people get tripped up in. This is that as long as things are perfect, they're perfect. It's when they're not perfect. That's when we need to figure out how to stay true to what we're trying to do. And there are plenty things I could have done. I could have opened up some tuna fish, uh, you know, I could have cooked by myself. There's a million things I could have done differently and I chose not to because it was the path of least resistance. So

Terry (05:06):

Yeah, well, and we do need to, we do need to work on those contingency plans for, not that I expect anybody to be in the hospital anytime soon, please don't happen. Um, but for any emergencies, we do need to have those contingency plans in, like you said, we do have, you know, tuna packets of tuna and salmon and things like that, that you can eat quick and not let your mind wander off to, Oh my gosh, we're going to go down to Chick-fil-A now and have a waffle fries and chicken spicy chicken sandwiches with extra pickles and all that, which is, you know, w we have done. Yeah.

Roy (05:51):

And I think it's important to focus too that, um, while I need to lose weight and I want lose weight, that's part of my overall health goal. You know, my diet is more about managing my diabetes and also my blood pressure. So this, you know, I don't, this isn't a, a, a superficial thing just, Oh, I just want to lose weight to look better. It's really a health thing. And that's one thing, you know, I kind of started realizing at the end of this week is that, um, I don't need to be so focused on though. Did I lose weight or not aspect while I need to be focused on was what I was eating good for my blood sugar management or not.

Terry (06:36):

Right. And the longevity of it. I mean, it's not about having instant results. It's about the whole program. It's about, um, you know, one day leading into the next day, you know, it's one time, one minute at a time, one day at a time, but it's everything leading up to what your goal is and that's to be healthy, which that my goal is to be healthier and to be very supportive of you. And, um, you don't just learn more about whole foods and eating organically, not falling into the same routines of just getting, getting something, because it's quick just being mindful about everything, which we need to do about everything in our lives, but for sure, for the eating. So you can continue to stay healthy and, and do what you need to do.

Roy (07:34):

Right. Right. And I think that is a big point that I learned over the last 10 days is just being present in today, being mindful of right this very minute, not thinking about my next meal or what I'm going to do. So anyway, that's enough about that. It was a, um, a challenging couple of weeks, but we made it through, I feel like we're on the other side, we're back on track. I actually started, uh, a new routine. If you want to share your

Terry (08:07):

About, Oh, that I, I had a, um, job. I was working at a farmer's market and, um, I've been doing that for a few years just to keep healthy. That was the first time I worked after raising my kids, um, for, you know, 20 something years. And, um, you know, uh, I just, I enjoyed it. I was with a lot, I was with a lot of learn about a lot of produce. Um, had lots of fun customers come in, repeat customers, all that stuff. So last Friday was my last day. Last Friday was my, my last day, um, with the market and very sad. But at the same time, there's so many new business opportunities for me to, um, get back into my writing and, and doing the podcasts and things like that. So I'm gonna focus more on that

Roy (09:02):

And, you know, she, she is a writer by trade. So that's what she's done. She's written for, um, some of the major newspapers in our area. So it's not, you know,

Terry (09:14):

Not just something I pulled out of a hat, I do have the background in it, but I, you know, kind of took a break so I could focus on my family and all of that. Right.

Roy (09:22):

And so now she's had a chance to do some rewriting of some websites. And of course, she's instrumental in helping put together this podcast. It's not simple. And I've got a couple other podcasts that I do that are more business related. So trying to keep all the balls in the air, train on the tracks, we've got another, a new podcast. I guess we, we started at the beginning of this year, ran into some obstacles, but we finally got that worked out and going to be relaunching it. So I guess we might as well plug it, take a, it's going to be more of a true crime, um, MIS missing unsolved case type situation where, uh, the, the, uh, you know, the victims just have, haven't gotten the publicity. So what we're going to do as, uh, you know, start highlighting some of these cases, just to try to generate some interest and hopefully get some things solved.

Roy (10:21):

It's called mysteries of the, by you, uh, it's, uh, available on all the major platforms, iTunes, Google play, Stitcher and Spotify. So yeah, if you're into true crime, give that a listen and see what you think would be glad to glad to get some feedback, but anyway, enough of that to hide wasn't even going there. But I thought it's interesting because I wanted, you know, with, um, with you being able to be home, we Friday, Thursday, you know, losing track of time, Friday, yesterday, we actually started, got up, went for our walk first thing in the morning. And we just did a, an interview with the Andre Romano. He is a fitness and a nutritional consultant out of, uh, Del Del Mar, California. And, you know, we were just talking about, if you like me exercising in the evening, which is what we've been doing. It it's gotten where it started interrupted my sleep pattern, where I can't get to come back. We like to walk after we eat, because it's good for diabetics to kind of get a little exercise after you eat. But unfortunately we get out and walk and get back and then can't get calmed down to go to bed. Yeah.

Terry (11:40):

So after your body processes it, then you start thinking, you know, your mind just starts going, you can get all these ideas and then you're like ready to go. I'm like, what, what are you talking about? Yeah, I'm

Roy (11:54):

Still hollering at her when she's getting ready for bed.

Terry (11:57):

I'm sleeping in the middle of my Aziz and your head.

Roy (12:00):

So anyway, what, what we want to slowly try to do is transition that work out, um, at least the walk in part, maybe even get to the gym first thing in the morning and see if we can kind of add to our energy and clarity through the day. Uh, so anyway, I wanted to bring that up, but let people know, you know, why you were gonna, why we were able to do that, that you're going to be home. And, you know, getting back to your writing has some great ideas on, uh, a couple of books that she's going to be working on sing. So we'll keep you informed on that as well. Uh, just a couple other things to touch on the, um, we, we bought some salmon and we over at the little clearance table in the grocery store where we were shopping, they had these wooden planks. I'd never heard of them before, but I guess you knew kind of what they were. Yeah.

Terry (12:54):

I never cooked with them before, but they were just the throw away, just a, you know, the thin planks that you soak in water and you put them on top of your girl, and then you put the salmon on top of the plank. And, um, what'd you think?

Roy (13:12):

I thought it was good. It had a very good, um, it had that outdoorsy flavor. Like you cooked it over a campfire, it wasn't too strong, but it kinda cut that fish.

Terry (13:23):

She just enough of the charcoal flavor. I mean, it just, it tasted smokey. It was good. I thought, I thought it really did a good job, you know, with, with the plank. I think I would like to do that again. I, um, I'm convinced

Roy (13:38):

No, it was very good. And I think we, uh, what did you make, what was your mix that you used to marinate that?

Terry (13:44):

Um, I mean, it was just a little olive oil lemon, olive oil with some dill and a little, little bit of salt.

Roy (13:53):

Okay. Yeah. I think we've got some pictures on Instagram, Facebook, and Twitter where we've put that up. But anyway, if you can find you some of those wood planks, it was awesome. And we're going to try it again. It took maybe a little bit longer cooking it. I think we cooked about 30 minutes. I set the timer for 15 minutes on each side and we started it out with skin down and then flipped it. If you have any knowledge on that and know a better way, please let me know, but we were just kind of experimenting around with it and I think it turned out great. I think that we will do it, uh, uh, definitely look for those and do it again

Terry (14:33):

Or fish. And we're going to find some more fish to experiment with, I think, yeah, I liked that it took away the fishy fishy flavor,

Roy (14:42):

And we were kind of wanting to have a little something to eat with it. We actually tried some, um, horseradish. It was pretty straight, it was pretty powerful.

Terry (14:56):

We needed something. So, you know, it was smoky. So I didn't really have a sauce per se on top of it. Um, so

Roy (15:05):

We definitely needed to cut it with something because that was a kind of, yeah.

Terry (15:09):

Horseradish and salmon. I'm not sure

Roy (15:12):

Was good. I even ate it on the little potato mix that we had. Um, I like it a little spicy, but that, you know, coming straight out of the can, it was like, I don't know. It's like, it goes right back

Terry (15:24):

The way that they were brain.

Roy (15:27):

Oh, so the other thing, uh, that we experimented with this week is

Terry (15:33):

Tumeric root well it's cauliflower soup with tumeric root. And, um, so we purchased some tumeric root, um, in raw form instead of just, I mean, we also have it in the ground form, but, um, I had seen this cauliflower soup recipe and decided to try that. And it was, it was pretty good. You just roast the cauliflower with some smashed garlic and a little bit of olive oil and the tumeric root on top of it. Um, and maybe a little bit of Kumon just roast that in the oven for a little bit. And after it Browns up, um, add it to some veggie broth and then, uh, use your immersion blender and blend that up. And, and it had kind of a, a potato like piece soup, um, consistent.

Roy (16:25):

That's what I got out of. It was more of like a potato, not the chunky potato, but more the creamy potato soup. It, it was very good. And, you know, we've kind of been experimenting. I used to take a tumeric in a supplemental form just to capsule, but after we talked to our nutrition, you know, one thing that we've tried to do is get back to everything more closer to its original form. And so we've gone to cooking with the tumeric powder a lot. And then now of course, she bought this tumeric root to actually experiment with that. So,

Terry (17:02):

And it's kind of gingerly. I mean, you, you it's like ginger using raw ginger as well, which adds an awesome flavor. And you can really tell the difference whether you're using, you know, if you're using the ground as, as opposed to using the raw form. And I think I found the same way with the tumor. I liked the flavor, but I think with the raw form, it's just, it's, it's just more robust as you would think.

Roy (17:28):

Yeah. Okay. That's cool. Yeah. And it'll be good. Uh, this, it really was kind of warm the day we cooked it, but I'm looking forward to this winter when we have some colder weather, it'll be good to cook it and keep it in the refrigerator to, you know, have as a quick snack or lunch, something like that. So the other thing was the, um, oatmeal.

Terry (17:55):

We made a lifetime supply of oatmeal in Instapot. I don't know what possessed me, but I was thinking, Oh, you know, maybe because, because of the last week and a half, two weeks of a us, you know, of everything going on in our lives where, you know, we couldn't be here and do what we need to do to prep for meals and all of that, that I'm going to get prepared and we're going to at least have breakfast. Well, I ended up making, making some steel cut, oats works great in the Instapot, but I made a lot of them. So we're going to be eating oatmeal oatmeal a couple of times a day for a few days.

Roy (18:34):

Well, and that's the, uh, I guess the dilemmas cooking it in the smaller, uh, sauce pan, you know, we could get four or five servings out of it and then this, but the other thing I wanted to find out was it, was it easier to cook? Did it cook faster? Do you think the consistency, was it besides just the volume issue? Was there any benefit to using the Instapot,

Terry (18:57):

You know, other than just, um, convenience, the convenience factor of not having to be over there being on top of it and watching it at every minute and think about that. Um, that it, that was awesome. That was the awesome aspect. I just need to cut the volume down.

Roy (19:15):

Yeah. And it was good. And you know, what part of the volume issue is not just with the Instapot, but because I try to watch my carb intake only to half a serving. So instead of, you know, she made eight servings, which for normal people would have been. Right. But we had to cut those in half. So I think we had like 16, 16,

Terry (19:36):

Isn't that normal Hani.

Roy (19:39):

Well, it, it was good. I mean, oatmeal tasted very good. It's um, I like it more, um, more, yeah,

Terry (19:46):

I was going to say, did you notice a difference in the consistency or anything?

Roy (19:50):

It wasn't as, um, it was creamier, but it, it wasn't wet. Yeah. And I don't like it, you know, I like it to be kind of in the middle, a little bit of creaminess, but not just dripping wet. So yeah. I thought it was good. And then, um, you know, we've put it in a fridge and had it a couple of different times. Yeah.

Terry (20:11):

And serve it with Walnut chopped walnuts and blueberries.

Roy (20:16):

So that Instapot, I mean, we've cooked some chicken and a ground beef and we've done a little bit. We haven't done a lot with it, but it's a, it's a pretty good instrument. Yeah.

Terry (20:26):

Tried fish the first time. I didn't, I wasn't real happy with it. It was called, I think it was wasn't it. Yeah. I remember. Yeah. That was, you don't remember. Oh, but it was so good. He's so sweet telling me how good everything is. He appreciates all. Yeah.

Roy (20:42):

It is. It's always the best

Terry (20:45):

When I'll take a bite and be like, all

Roy (20:50):

Well, anyway, I guess that's really all that I had on my mind. Do you have anything else you want to share? Yeah.

Terry (20:56):

I'm just excited to get, get started, get started with the, all of this and, and, uh, next, next chapter of being busy and my life.

Roy (21:11):

Yeah. I think it's good. I'm glad you're going to be here to help more with, uh, you know, our podcast it's really taken off. We've had so many awesome guests already. Uh, the episodes haven't aired yet, but you know, we're going to be releasing them. Our plan is we'll release the guest spots on a Tuesday, and then, you know, we will try to do, uh, you know, kind of our little weekly catch up on Thursday or Friday. And, uh, so anyway, just kinda stay tuned, be, be aware of the new releases coming out. And I'm sure that there'll be somebody that I'll talk on a subject that will speak to you. And that's the awesome thing about doing the podcast is just the people that we get to meet the people we talk to all over the United States that, you know, we wouldn't have contact with otherwise. So it's, it's a real blessing for us to talk to him. And we always learn something every time we talked to people, you know, through this journey and this is why we started it. Not only just to let people know that they are not alone in their struggles, but to also, um, you know, try to learn as we go,

Terry (22:23):

Right. And people really are. We were talking about this yesterday. It just really in all of this craziness going on now with COVID and, uh, the political races and I just, you know, the election coming up, everything, it just, the people that we have been speaking with on, on our podcast, as well as just getting emails from that want to be on the podcast, it just kind of restores your faith in humanity. They're so generous, generous with their time. And, um, I, I just, it's, it's been an awesome adventure so far.

Roy (23:02):

It's just getting better every day. Yeah. And we want to, you know, we'll just say a blanket, thank you to all those that we have talked to, and we look forward to getting your episodes aired so the audience can hear, but, um,

Terry (23:17):

And go and go to Facebook, go to our Facebook group, please, if you have any suggestions, uh, don't be mean, but, but please, um, but if you have any suggestions, um, if you have a story to tell, we'd love to be able to let you do that. Um, if you have somebody in mind that you think it'd be great for us to talk to, please don't hesitate to share. We way love sharing. Yeah. We're all in this together. I mean, nobody is alone.

Roy (23:49):

Yeah. And that's the thing is nobody's alone. You've always got somebody to reach out to. And, um, we would love to hear from other professionals out there that feel like they can add value. You know, one thing I will say is that we take a balanced approach. So we're not looking for any gimmicks, quick fixes or anything like that. We want it to be, you know, balanced. And when I say that, we try to watch our diet, not only for the weight loss, but you know, to manage other issues, diabetes, blood pressure, and also the exercise, the exercise component, the sleeping component, the mindset, the whole body. Yeah. Just everything. Yeah. Just that total balanced approach. So yeah, I didn't make our disclaimer. Uh, yeah, we're fortunate enough. We live by a joint reserve base and, uh, we've had a lot of jet activity the last few days. You'd probably hear one flying over and you know, it's awesome. Uh, um, I grew up here, so it, it was a, uh, [inaudible] base when I was young. And when they in, during the Vietnam era, they would fly over and they would just shake your house all night long. So it's kind of a comfort feeling. It's, you know, it's, uh, our blanket of protection. We know that they're out there, we love our people of service and we, uh, think Terry's dad, um,

Terry (25:17):

30 years in the air force. So we were on, if not on the base, we lived real near. So I am so used to all of the, all of the, uh, air noise and, and love it. It just feels, it feels like home.

Roy (25:32):

Yeah. And I'm still a kid at heart. I love to run out on the deck and see, see if I can see them. Cause you know, a lot of times we get them where they're coming over tree top level. Sometimes you can, uh, you can see them smiling and waving at you off. But, uh, yeah. I love to see, you know, what it is. It's always something new, but anyway, well that's all I've got, so that's it. All right. Well, thank you all so much for listening. We appreciate it. And, um, again until next time, be sure and find us at www dot feeding, fatty.com on Twitter at, uh, feeding fatty pod and on Instagram at feeding fatty, uh, go to the website, listened. You can find a player on there to listen to the episode. Also go if you're on iTunes, Stitcher, Google, play Spotify, and be sure and share with the friend we'd love to get, uh, you know, get your reviews and get your feedback. Please be nice. Even if you have constructive criticism, we're open to that. But, um, yeah, we just don't want anybody being mean to us or to anybody else that's commented out there. So be nice. Take care of each other till next time. I'm Roy.

Terry (26:46):

Um, Terry, thank you. Thank you.

Author, Coach, Speaker, Fitness & Nutrition Specialist

Hi, I'm Esta McIntyre, sexagenarian, food lover and non-enthusiastic exerciser. I've spent most of my adult life searching for the answer to an age-old question: Why can't I eat what I want and not gain weight? So, what is someone like me doing in a fitness career? I found out that getting strong and healthy is not a one-size-fits-all proposition. In my quest to be a normal weight, I embarked upon many programs that would be the "last program I'd ever need to do" (or so they claimed). The result was losing and gaining over 50 pounds five times over my adult life. I never gave up and I discovered some basic premises that might make sense to you. I'm absolutely committed to helping others to find their "Custom Fitness Blueprint."

www.estamcintyre.com

Fitness For Women Who Love To Eat And Hate To Move

With a sense of humor and a touch of common sense, Esta McIntyre weaves reflections of childhood experiences with traces of science resulting in a prescription for overcoming the challenges associated with aging gracefully in a one-size-fits-all society. While this book was written with sexagenarian women in mind, it provides a valuable framework for overcoming obstacles to readers of all backgrounds and ages. This not a weight loss book, nor is it a nutrition guide. It's about finding sustainable methods for staying healthy through the aging process while keeping a sense of humor.

Full Transcript

Roy (00:02):

Hello, and welcome to another episode of feeding fatty podcast. I'm Roy. I'm Terry. You can find us at www.feedingfatty.com. We would love your feedback for professionals out there, or for those that have struggled and lost some weight. We would love to hear from you today. Uh, you know, this show is mostly about, uh, mine and Terry's journey. We talk a lot about our ups and downs about cooking exercise, kind of what's going on in our world. But as we've said, we, we do want to bring guests to our show to help spread the wealth of information that's out there to help everyone. So today we are very fortunate to have Esta McIntyre with us.

Terry (00:47):

Yes, Esta is a fitness guru and nutritionist, and all things. She just recently released a book called fitness for women who love to eat and hate to move, and that was released in August. So we wanted to have her on here to discuss that. It's not just for women she can talk about everybody. Esta, we are so proud to have you here and very honored.

Esta (01:25):

Well, thank you for having me. Thank you.

Roy (01:30):

New. Uh, do you want to start by telling us a little bit about your journey and kind of how, um, you know, what made you write this book or, you know, kind of how you got into the fitness and nutrition area?

Esta (01:44):

Sure, sure. Well, you know, I am the product of two clinically obese parents. I don't know if anyone else can relate to that. And I always say I just have some pretty poor gene, you know, um, my dad was up a hundred down, a hundred up a hundred down a hundred pounds. And so, um, and he died young. He died at the age of 58, uh, 58. And my mom was very similar, probably a few less pounds than my dad, but she also struggled with her weight. So I myself have gained and lost over 60 pounds, five times in my adult life. And yeah, and, and every time I felt myself getting closer to that hundred pounds, um, I would get it together somehow and find some quick fix and I'll get into that in a minute to just help me get that weight back off. So, um, the last time I lost the weight I did, what any self-respecting would would do. I walked into a plastic surgeon's office and I said, I want you to suck it out. Oh yeah. Right. Because like everybody, I got tired of fighting that battle. I just wanted some, some way to get, get the job done and not have to go through that process. And we all know that.

Roy (03:18):

Yeah. And you know, I'm just going to say, we talked a little bit about that on one of our previous episodes is you really have to, if you're overweight, you really have to sit down and get a pencil and paper and think about how we put weight on. And, and I always speak, uh, I will speak to me because I'm very impatient. I've made up my mind. I want to eat, right. I want to exercise. I'm ready to lose some weight. And then, you know, it just comes off with the trickle, but I know that's the healthiest and I know that's what we strive for. But if you think about how we put weight on, for me, uh, you know, we went to the grocery store and we, you know, read the labels. So what happens is we look at, uh, you know, on the way home from the grocery store, we probably, I would have probably had a candy bar and a bag of chips coming home.

Roy (04:13):

And we think about, well, you know, I don't know what that, what exactly that would be, but probably 1,012 hundred calories, just in a snack on the way home. And so, you know, what is it, a thousand calories of extra a day we'll put on two pounds a week. That's easy to do. I mean, I can eat some pizza, some pasta, some bread. It's not a problem for me. The hard part though, is when you think about just to lose one stinkin pound a week, we have to cut 500 galleries off or have a 500 calorie shift with cutting the calories or exercise or some combination. It's tough. I mean, it's very tough and coming into this this time, because I'm like you, there's been times over my adult life that, you know, I've gained and lost 50 pounds or more probably a few times. But this time I took a different approach and said, I'm going to be happy if I just move one pound. If I can lose one pound a week and not get crazy and, you know, shoot for two, three, four, and get discouraged and quit. So it's, it's a definite mindset change that I think people have to really look at hard

Esta (05:29):

There, there's no doubt about that, but you know, you have to, you have to get to that point where you're able to flip that switch in your mind. And, you know, I, I talk about the, um, the phases of decision making and it applies those days. Those phases apply to every kind of decision that we make, but when it comes to food, especially, uh, there, there are a couple of things that are number one, food is very emotional. Some food is very addictive, not just psychologically, but physiologically like sugar, for example. And the other thing about this whole calories in and calories out concept is that we all assimilate calories differently. One from the other. So some people may have, you know, if I, if it's the calories in calories out model, always work and calories are important, but if it always works, I'd have been back to my birth weight by now, I did that for so many years.

Esta (06:37):

Some people are insulin resistant, some people are carbohydrate resistant. So in some people we have to tweak those macronutrients until we get it right for who they are, you know, but, but so I struggled with it. And when I went to that plastic surgeon, he thank goodness. He was a conservative man in his industry because he told me that I was too fat basically to get any surgery that I wouldn't be happy and I need to go away and lose some weight and come back later. You know, you know, the thing about that is when, when a surgeon who can make thousands and thousands of dollars on a procedure sends you a way that you have a pretty deep problem.

Roy (07:31):

Exactly. Exactly. And I had had some, uh, I had had some surgery years ago and I, uh, developed a hernia in my stomach. And so when I had gone back at the, um, they were at the time he was concerned about my weight, but since I carried it low, he said, it's all right. The anesthesiologist was concerned if I would have carried it high, but he said, I'll tell you what I'll do. He said, I'll give you $25,000 worth of advice. And he actually wrote out a prescription and he said, I think it was eat, uh, four tablespoons of food three times a day, you know, kind of like, that's what they did for bariatric back in the day. But again, the problem is that if you don't for me, if I don't change my mindset, that worked awesome. And I, you know, I did it for about a year, lost a lot of weight. It's very unhealthy, you know, I was drained all the time, but anyway, the real problem was not changing the mindset and wanting to do things different.

Esta (08:35):

Right. Well, I hadn't changed my mind back in those days when I told me to go home. And in fact, I thought, well, I will show you, I'm going to lose that weight. And I did it back then using you, you remember fenfin? So that was, yeah, that was the drug back then he was center mean and fenfluramine, and one was an upper and one was the downer. And quite frankly, I thought it was a miracle drug. You know, it, I didn't have to, I, I, I took it and I didn't have to think about food. And it was just easy peasy until they took fenfluramine off the market, because it was, it was causing severe heart problems in people. And yeah. And this shows you how off date my thinking was because I had lost my weight before it was taken off the market. And I thought, well, thank God. I found that stuff before they took it off the market, not, Oh gosh, what if I have a heart attack? I didn't think any of that. I just thought I'm so glad I found it before. Now that it's, that's not incorrect thinking, I don't know what it is.

Esta (09:56):

Yeah. I'm one of the lucky ones. And I am one of the lucky ones in that I had no heart damage from it. So, um, I am one of the lucky ones in that respect, but I knew, I knew that in my heart of hearts that a drug was not my ticket. And so, so the, so I asked the surgeon to give me names of two doctors who may be able to help me, or, you know, dieticians who might be able to help me to get this taken care of. And, uh, he gave her the name of two doctors. One doctor was the person who had given me the Benson. I, I immediately discounted him. And then the second one was a chiropractor in town. He's not practicing here any longer, but he just had a favorable carbohydrate, you know, food program and with accountability.

Esta (10:53):

So you weigh in once a week and, and find that was it. I was not in fitness at the time I was in corporate America, sitting at a desk and I went to the local big box gym, which I hated. I hated every second of it, you know? And, um, and we became friends with the chiropractor and his wife and belong in the short of it is he, he said, I have a friend. He was trainer to the stars and, and he'll see you for free. And I thought, Oh my gosh, if he's trainer to the stars, I can't afford them. And I'm not going, you know, but I did go on. And the only place he would meet with me was that the local tennis club dairy expensive tennis club. And so I met with him. His undergrad degree is in exercise physiology, but his master's and subsequent doctorate are in psychology.

Esta (11:48):

And so while he had me on this equipment, he was also kind of in my head, you know? And, um, and when we were done with this session, I knew that he was different. And I said, I'm interested in your services. Can you please tell me your fee? And he said, why don't you come back? And I reluctantly left and reluctantly came back and went through another session with him. And he said, the same thing is he, um, um, I said, can you please tell me your fee? And he said, why don't you come back? And now I'm a, I'm a New York girl, little New York girl raised in the housing project in New York city. And if you don't tell me what you cost, I'm not coming back.

Esta (12:40):

And, um, but at the end of the day, I, I paid a lot of money. He and I had to join that tennis club. And yes, but you know what? And I immediately had buyer's remorse because I, you know, again, I had that housing project mentality. And, um, and so I went through my closet. By that point, I had lost a lot of weight and I started selling clothing on eBay and I went from zero to $300. And then before you knew it, I would go to Ross and TJ Maxx and Marshall's and buy things. And if they didn't sell, I returned them. But that's how I paid for him for two and a half years. And it changed my life. Oh, wow. That's amazing. Yeah. I mean, it, it changed my life and I, and I was still in, in corporate America sitting at a desk. And at some point he said to me that it was time for me to pay it forward. And I said, what does that mean? What do you mean pay it forward? And he thought I would be very good at what I do today and what I've chosen as my retirement career. And I went back to school and at the age of 50 and cause now I'm 65. Wow. So there you go. You are right now

Terry (14:16):

To have somebody like that, you know, just kind of take you under his wing and know that you are one of the ones. Oh my gosh, that's amazing.

Esta (14:29):

And you know, what I, what I realized was the whole time that he was giving me these three sessions, I thought as cocky as I was that I was evaluating him, but not, not. So he was evaluating me because he never took on clients. Um, unless he thought they would, they would, that they could be successful. You know, he never took them on or that, or any, he would not take on anyone. He thought would waste his time. Right. How interesting is that is really cool. So I wasn't evaluating him, but rather being evaluated, you kind of did a double-take there, right?

Roy (15:14):

Like right a man at

Esta (15:17):

Exactly. And so my philosophy in all of this is, and the reason I broke the book is because even to this day, when left to my own devices, I am completely unreliable when it comes to doing the right thing with food and movement. I love my food and I, and I don't love exercise. So to be right,

Roy (15:50):

Right. Yeah. I mean, you know, and I guess I'm the same way I'll speak for me, but I love food. It's the texture, the taste. And, you know, being from the South, everything, it's emotional, everything revolves around it that, you know, when you you've had a bad day, it's all, let's go get something to eat. You'll feel better. It's like, Oh my gosh, everything went awesome. Let's go celebrate. Or, you know, you know, when you

Esta (16:17):

Just in the South,

Roy (16:19):

That's international, you know, just when, when I'm TA I think what really hurt me the last 10 years is I got to be when I would get tired and extremely, um, not necessarily, uh, stressed from typical stress, like word problems. But when my body became stressed, because it was so tired, that's when I would reach for food, you know, all through the afternoon and into the evening, you know, working late and things like that. And it just, uh, and then it's perpetual because you do that. And then you don't feel like going to work out and, you know, having a job and working all day, we have to push ourselves to go to that gym in the evening, or to get out, walk around the neighborhood or our something. It's just, so if, if I didn't have anything to do all day, except to worry about exercise, I love it. I mean, I love to go to the gym, love to sweat, love to do all the stuff, but, you know, I can spend two or three hours there if I'm not careful. So, you know, being mindful of all of that. But anyways, I think the other thing is just that cycle you get into when you eat and you start feeling bad, and then it's like, I don't even feel like going to the gym.

Esta (17:37):

Well, you know, the aging process in and of itself is not for sissys, you know, losing process, take away everything else. Uh, the age of the aging process can be rough. Um, so for each human, it really is about finding sustainable method for staying healthy through the aging process. Um, and be able to keep your sense of humor about the whole thing. You know,

Roy (18:09):

I'll lose mine quickly because I'm quiet, but between my mother and my kids and, and Terry, you know, when I'm, I picture myself as my 26, 28 year old self, and that's just who I am, and then they know they not so gently remind me that, Hey, you know, you're pushing 60, so maybe you shouldn't be doing that anymore. Oh, I never said that. Yeah.

Esta (18:34):

Yeah. That, that's, that's where I specialize with my clients, because we all feel as though we, we are able to do those, uh, boot camps or, you know, why, why, why we should, why shouldn't we do burping or whatever the case may be, you know, and for many years I had this vision in my head and, uh, about what I, how I should look. Um, but it wasn't really a vision. It was a delusion if I think about it, right? Because in my mind I imagined a taller, it's a sleeker version of Esta, but in reality, I'm a five foot, two woman with a big personality and big hips know,

Roy (19:27):

And even being as big as I am. And, um, but I don't picture the only time I really picture that is when I have to put dress clothes on and they choke the life out of me, then it's like, you have a realization, but for the most part, you know, if I'm around the house, got my, you know, my gym shorts and a tee shirt on, I do not think about myself as a big person. I just, I just don't, I don't feel that, but in reality, I know that I am,

Esta (19:59):

But I think that, I think in my, in my research, that is the biggest difference between men and women in this, because women are always feeling too big. Yes. Does this make me look fat? Is this, you know, you know, that age, old question, do these pants make you affect something, then don't feel as big as they might really be. And so that's the biggest difference in, uh, in my, not only my research, but in the people that I, with whom I work, you know, and the question then becomes, how do we reconcile with what we are versus what we believe we should be? And each of them is cut from such a custom cost that we require uniquely excluded solutions. There's no one fitness regimen that I believe. I believe that that is works for everyone, you know? And that's why assembling a team that can weed you to quote the promised land is so important,

Roy (21:11):

Right? Yeah, you are correct. And I think, uh, you know, it's not only the, the right designation after their name, but I think it's somebody that you actually can get along with and respect and not feel, uh, don't have hard feelings against, but,

Esta (21:30):

And can I ask the questions, the hard questions, right, right, right. You have to connect, you have to connect with your team. And that's why I say in the book, each of us will have a different team for me, there's a lot of restorative work and a lot of regeneration and recovery work. So there's massage therapy there. You know, there are, I do, you know, I got an acupuncturist there. I also have a fitness coach. I have occasionally I see a therapist if you know, or hypnotherapy or whatever, whatever each of us a need, that's what we should do, but you may not require them. We might not, even my husband, doesn't like miss boss therapy. So I love it. I know me too, each of us.

Roy (22:25):

Yeah. I'm a little bit freaked out by it too. Yeah.

Esta (22:27):

He's not interested. So what does that, what does that tell us? It tells us that getting strong and healthy is not a one size fits all proposition.

Roy (22:41):

You know, we had a little place that opened up that we got a free trial to and went that I just loved. It was a stretching. And I don't remember the, the name of it, but basically they had a, like a physical therapist that would lay you on a table and stretch you all.

Esta (23:02):

That's why we have that inhale that my health. It's amazing.

Roy (23:08):

So how important is that overall

Esta (23:13):

Red bull. Okay. Because we important fall rolling. We forget, we all forget about, you know, we're so busy lifting weights and getting our cardio and doing all of that. We forget about the recovery and regeneration process.

Roy (23:28):

Right. Right. Because it, uh, you know, that's one thing that even when we're walking good and, and doing a little lifting and I don't do heavy lifting, I do it mainly, uh, for the range of motion just to, you know, kind of get the movement. But I feel very stiff. And, you know, in my younger days, I was always very limber, of course, playing sports as a very first thing that we ever did was, you know, we spent a good amount of time stretching. And you know, now when I go to the gym, it's just hurry and hurry out and never even give it a second thought. So I do feel like that's a place that I need to make a personal adjustment has taken that time to do a good stretch every time,

Esta (24:12):

Absolutely critical. If you're, if you're going to do resistance training, weight training, even the cardio, you know, if you're going to hop on an elliptical machine, um, I'm I teach, um, I'm a regional trainer for a, uh, a trampoline company. And I teach a lot of fitness trampoline work. And I, I, I'm not selling fitness trampoline, and I'm, I don't own stock and fitness trampolines, but I will say that I feel is responsible for turning around my osteopenia. I had been diagnosed with osteopenia now I'm normal down the right down the column.

Roy (24:54):

No,

Esta (24:56):

But it's, it, it really needs your muscles tight and you've got a threat, no matter what you're doing. Yeah.

Roy (25:04):

No, and that's a good point that there's so many different things out there that everybody should be able to find something that they like and enjoy and want to go back, because if you do something that's a drudgery then of course, after, you know, you can force yourself to do it for only so long. And then it's like, I just can't go back and do that anymore.

Esta (25:26):

Right. It's what I always say to people, if it's not sustainable, don't go there in the first place. Right. So people go to, you know, I shouldn't say, I don't want to name any names. People go, people go and do these crazy programs, you know, that, and, and then sustain injury.

Roy (25:46):

Right, right. Yeah. Especially the older we get, the more susceptible to that. Well, let's talk about, um, for just a minute, w a lot of us think, um, if, if it doesn't happen in a gym, then it's not happening. And I don't feel that way. I really do feel like being outdoors. There's a lot of things in where we live it's same. Like I have an endless amount of trees that need to be cut down and cut up. And so what I enjoy is that bending and lifting and doing, um, doing things that aren't typical in the gym type of stuff. But I feel that it gives me a much more, a better body workout. And the other thing that, um, you know, back in the day, we, especially in sports, we worked on a universal machine is just, you know, pushing weights up and down on some poles basically. And the one thing that, that they always talk to us about was that that really didn't work our stabilizer muscles, like a, you know, lifting free weights. And so not that I advocate free weights for anybody, but what I think the point is that, like, when I'm out doing tree stuff and using a chainsaw and bending and picking and, uh, pushing a wheelbarrow, I use the stabilizer muscles. And I think the larger group of muscles, then when I typically go to a gym,

Esta (27:19):

I think I'll start by saying that all movement is good for the most part, unless you're, um, over exerting, I think all movement is good. Don't ask me to go out there and use that. Oh yeah. So, so I, that would not be my thing, but it is your thing, but let me start with the basics because, so when I start somebody out there, there's a certain methodology that you use that I use with the act with an actively aging client. And it's really different than the method that I would use with the bus bride, for example, or somebody that's much younger. So, and especially if somebody is starting from a place of obesity. Um, I start them on nutrition because nutrition is 80 to 85% of the deal here. Right. But, but I will start them with something that's steady state at the beginning.

Esta (28:32):

So let me identify with steady state is, um, steady state and aerobic meaning, um, op I put a heart rate monitor on them and I give them an app that goes on their phone and the app makes it so easy because if I want them in an aerobic plate, you know, place where their heart is aerobic. And so that's the green zone in this particular app I use with them. And I just say, get yourself up in the green zone and stay there for 10 minutes. That's what I asked. So steady state for 10 minutes. Oh. But, and typically when somebody is obese, they can get there pretty quickly because their heart is, they're a little bit deconditioned, you know, their heart is beating much more quickly. Exactly. But then they find over time that that's 10 minutes of steady state becomes 15 and becomes 20. Right. So I'm just trying to get them in a steady state phase. Whereas I suspect that when you're an outdoor, I don't, if it, I mean, I love a walk walk, some Hills or walk among, you know, it doesn't have to be in a gym, you know, I just tell them whatever you do, stay there for 10 minutes in that green. So, so, but it's the whatever makes your heart sing and whatever you'll do for the long run. Right. Right. Yeah. That's it.

Roy (30:09):

And we typically tend to use the gym more in the, uh, you know, the winter and the summer, especially with it getting dark so quick, you know, nowadays that, that, that hampers us. But if I have my choice, I would much rather be, you know, getting it naturally outside in the fresh air and, you know, just doing things that, I guess that are natural movements and, uh, not necessarily in a gym, personal preference.

Esta (30:36):

Yeah. Yeah. That's that's and that's awesome. And, and even in the gym, you know, when I have somebody inside the gym as a pertaining to that universal system that you talked about, you know, the universal system has cables, right. Has pulleys. Yes. So we talk about functional training. So, so think about this. So think about driving your car and you look in that backseat, and there's your big, old brick case that you left back there, and you've decided as you're driving, you need something from that briefcase. So you're going to reach your arm back there. You're going to pick up that briefcase is heavier than you thought. You're going to hear this forward to the front seat. And chances are you ripped something because the next day you're hurting, hurting, hurting your shoulder. Why, why is that? Because we're not conditioned to do that when you, haven't trained to move in multiple planes of motion, like what you're talking about when you're using that chain thought, right? So you're reaching up and you're reaching diagonally and you're reaching down the way you move in life. So my suggestion is that when people do train in a gym, they train, they start with somebody who understand functional movement and understands how to strengthen them the way that they move in life. So then when they're on your own working, they won't sustain injury. If that makes sense.

Roy (32:16):

Yes, yes it does. And breathing. The other thing that, uh, I actually used to have a note written above my desk that said, don't forget to breathe because even, uh, through the day working or whatever, I just, I find myself kind of holding my breath or not breathing. And then the other thing, you know, as being in a gym to be sure and take those deep breaths, but you can regulate a lot of stress or I've found that I can regulate a lot of stress. And a lot of feelings I guess, is through very conscious breathing efforts.

Esta (32:57):

Absolutely critical. So I'm in the gym. I mean, when you're lifting weights, doing resistance, work, the resistance work, the breathing is a little bit different, but we do something with people when we're cooling down from a class and it's called five, five, five, five. Do you know what? Do you know what that is? No. Never heard of that. Oh, it's really cool. So you breathe in two accounts of five. You hold it for a count of five, you blow it out or a count of five, and then you take a five second rest and then you do it again. That's the five, five, five, five. Okay. And it is so, so you breathe it in through the nose, hold it for five and then blow it out for five and then take a five second breath and then do it again. It is very relaxing.

Roy (33:55):

Okay. How many times do you do that? Yeah,

Esta (33:59):

I just five times. Okay. How's that?

Roy (34:01):

Yeah, that makes it easy.

Esta (34:05):

Five, five, five, five, five. Yeah. And it's, for me, it's sort of, if I'm sitting at my desk, if I'm writing or it's a great reset,

Terry (34:17):

I'm going to have to change my numbers up. I don't know why I do breathe in four and then out seven. I don't know where that came from.

Esta (34:25):

So many different, so many different, you know, there's, I don't know that there's any wrong way, except if you, if you gasped in through your mouth, then probably get the TIG you pretty quickly. So, um, yeah, but that's the one that I use and I find it really relaxing. Yeah. Breathing.

Terry (34:48):

Okay. Um, yeah. I was going to ask you about, um, can you touch a little bit on energy enhancement? I mean, how can you find the energy when we were talking about that we were so stressed after the work day. Um, how can you, how can you find that, that does that go back to the mindset of every, I mean, I'm sure it's all intertwined, but,

Esta (35:13):

And nutrition. It's both. Yes. So I think, I think it's that three legged stool that we talk about, uh, um, right. So if you have the three legged stool and you cut one of the legs off, can you sit on it not easily? Right. So, yeah, so the three legs of the stool would be the foundational work, which is the nutrition first and foremost, and then your movement and your sleep. Those three things are really important. And each person responds differently. Like some people, um, some people respond well to, uh, uh, their macronutrients being set at 35, 30, 30, so 35% carbohydrates, 30% fats and 30% protein. Some people can't take in that many carbs, right. It fatigues them. So you find the right combination that, that gives you that energy boost and then together with a medical professional or a dietician, um, you, you have to see what, where your body is, is, um, you know, needs supplementation. So whether you're going to be 12 vitamin D, whatever vitamins your body needs, you know, you have to have the right supplementation and stuff. You know, food is medicine and, uh, supplements are medicine. So you really have to work with somebody who understands. And that would be a registered dietician or a physician who understands really more a dietician because of physicians don't get that much nutrition training. Right.

Roy (37:04):

Yeah. And we work with an awesome nutritionist, that's kind of what got us kicked off. And I mean, a dietician, sorry, that kind of what God has kicked off in this is, you know, when I had had enough, again, enough, um, you know, we looked through connected with the young lady that turned out to be phenomenal for us. And, you know, I've had really dramatic results. And, you know, I tell people now, and I don't have, I'm not worrying about cutting back. I have to really work every day to eat enough. And you know, that when I don't eat enough, I can feel it. But we have a very nice app that has all the macro, new micronutrients as well. So we can look at, you know, all the BS and D and everything zinc, you know, the big ones for me, because I'm diabetic and have low high blood pressure.

Roy (38:02):

So, you know, watching the sodium has been a, you know, a huge help, I think for me, but also, you know, trying to make sure in the balance, it's, you know, I'm not a dietician nutritionist doctor. I don't even, haven't ever played one on TV even, but, you know, there's certain things that have to be imbalanced, like your Omega three in your Omega six. And I don't know, they're on this app, they're like four or five where, you know, you, you've got to keep them in sync. So it's, there's a lot to, I mean, it it's worked and, you know, we

Esta (38:38):

Right. And there there's a definite science, um, you know, that's why, and we're each so uniquely created. And, and that's why I never understood these one size fits all program. We, because we're so unique. Each of us, there are some basic foundational things, you know, I talk about, um, in the book, I, I say I'm kind of leaping through to find that one sentence to read to you, but I talk about the fact that, um, you know, we, we all think that we can do the same thing and people say to me, well, why didn't you tell me in the book, why don't you tell us what to do in the book? They want it, they want another nutrition book or another diet book or enough, it's crazy, right? It's because we fund so differently.

Roy (39:40):

Right? Exactly. And we all have different, we have different needs, but we have different obstacles just like myself being a diabetic, uh, you know, and, and having the high blood pressure, you know, I've had to, I think my salt intake is a lot less than what maybe a normal person would be, but then also my carbs, I can't number one, I can't do the amount of carbs in a day that most people can. But number two, I can't, what I have found for me personally, is that if I consume too many in one meal of the wrong kind and not, you know, again, it's, there's a science, because if you have almond, you have the fiber, this, sometimes it doesn't spike you as much. And this and that. But, you know, basically what I've found is if I have probably over 20 carbs in a setting, I tend to get a spike.

Roy (40:34):

And so, you know, just have no in your body, but monitoring that's where we can't preach this enough is not only entering everything. And I mean, you know, we don't guess at anything, if we put something in a recipe it's measured out, it's not a dash or a tweak. It's we know exactly what's in there. And then, um, and like with me being able to test my glucose level throughout the day after these meals to find out, well, you know, we're trying a new recipe is like, Ooh, that didn't work too well, got a big spike out of it. Or maybe we need to tweak that recipe just a little bit going forward. So we don't, but yeah, everybody's got different, different needs. And we were very cautious too, because I got, you know, I had reached out to somebody some years ago and they called themselves a professional. But basically what they wanted to do was they all their clients, the same mix of box meals, they weren't meals. They weren't like real meals. They were smack stuff or ready to pour water on it. And it,

Esta (41:46):

Yeah, gosh, I don't like that. You know? Um, I'll, I'll tell you, um, I'm going to read this just, it's just a little extra from the book as well. It is while it is not my intent to give a nutrition class in this book. Most scientists agree with the concept that food is medicine. In other words, what we eat has a direct impact on our health. Here are a few basic concepts that are universal among those researchers. I've studied one coolant on the sugar, reduce your intake of processed foods. But if you eat them, choose healthier ones, learn to read nutrition labels. If a processed food has ingredients that you cannot pronounce, leave it on the shell. And the last thing which tends to be a little bit controversial is explore intermittent fasting with a medical professional who understands how to implement a fasting regimen and knows you and your medical condition get help from credentials and knowledgeable specialists who can help you and for goodness sake, utilize your team to keep you on track. So, so I think it is critically important, especially when you're in the weight loss phase to log your food, because you're a medical professional. If you're, if you're plateauing or you're having a challenge, they're not going to be able to pinpoint where you're going wrong, because you're not going to remember if you don't log it. Right. So,

Roy (43:26):

And we've even found that from meal to meal, that if we don't put it in while we're cooking it or putting it together two hours from now, it's like, Oh, what did we do? Was that a tablespoon or a teaspoon? And, but all the things that you mentioned are really, you know, those are the hot points that we have been, um, hitting the nutritional labels because you find, uh, you know, like for me, finding hidden sodium in things that you would never think is there. And the processed foods, typically what we've found is the more process, um, the worst that they tend to start getting because of the carbohydrates or the, uh, uh, uh, salt involved. And then, um, the other thing is taken, you know, when I knew this has been five or six years ago, when I knew I wasn't eating, right. I took a lot of supplements, a lot of vitamin supplements to try to make up for it. But you know, one thing that our dietician has, you know, really hammered on us, that it's always better for you. If you get it naturally out of a food versus again, trying to take a pill that solves all of your problems,

Esta (44:41):

Right. That's exactly, you know, and you see, people will also build, eat poorly and then exercise themselves silly. And I always tell them, you could just can't out exercise, poor nutrition. You can't do it.

Roy (44:55):

Yeah, no. And when we talk about that calorie swap, it's just, it really brings that home is that, like you said, that diet is 80 to 85% of this and the, the exercise we needed to keep in shape and keep our body fit. But, you know, on the weight loss side, that's just an extra bonus of whatever you get out of that.

Esta (45:15):

Yes. And also the exercise helps you with those endorphin, you know, it gives you that also gives you some of that history.

Roy (45:24):

Yeah. Yeah. Well, I was just done the, um, you know, a colleague the other day. I said, you know, I have a tendency to text or email while I'm out walking, because it said, once I get walk in and get kind of working up a little sweat and breathing hard, all of a sudden I start thinking very clear. So that's, that's, uh, that's where I do my thinking anyway, but, well, it's been great having you on, uh, we, you know, of course we want to invite you back. There's so much, we could probably talk for another hour or two and not even scratch the surface of everything. Uh, but you've been an awesome guest. And, uh, we appreciate all the great information, but if you would tell the listeners, um, how they can get a hold of you.

Esta (46:11):

Sure. Well, um, they can go to my website, which is Esta McEntyre.com. It's E S T A M C I N T Y R e.com. And they can contact me through that website. Um, I also have operated a uniquely wonderful fitness studio for the past 15 years called my health studio. And they can go to my health studio.com and contact me through that website and, uh, you know, just follow us on Instagram, you know, and or Facebook.

Roy (46:48):

Yeah. And I'll say that, uh, looking at your picture on your, uh, studio website, it looks like y'all are having a lot of fun. It's a lot more fun than the gym I go to. So people need to take advantage of that.

Esta (47:05):

It's funny, the website's currently being redone because we most recently become a medical fitness facility under the American Sickness Association. And so we're kind of excited about that. There's a lot that goes along with that.

Roy (47:24):

Well, congratulations.

Esta (47:26):

Yeah. Well, thank you. Thank you. And thank you for me. You bet.

Roy (47:30):

You bet. All right. Well, thanks again for listening to another episode of the feeding fatty podcast and, uh, you know, again, you can find us on, uh, at www dot feeding, fatty.com, feeding fatty Facebook group. We have a feeding fatty, Instagram, and also feeding fatty pod on Twitter. Look forward to, uh, you know, hearing from y'all what stories you would like to hear some challenges that you may be having some successes that you're having, uh, let us know about it for this for now. Anyway, I'm Roy I'm Terry. Thanks a lot.

Bye.

Award-winning author Jeanette Hurt explores culture through the lens of food, drink, and travel. Whether she's delving into the history of gin and tonics, developing healthy yet tasty cauliflower recipes, or interviewing a distiller on the lochs of Scotland, Jeanette takes readers on a delicious journey that inspires them to create a good life. Jeanette regularly contributes stories to dozens of magazines and websites. Additionally, she is the main recipe developer for several publications and content companies, and she also is a skilled ghostwriter, who helps coax stories, garner inspiration and hone the words of would-be authors and experts.

www.jeanettehurt.com

CAULIFLOWER COMFORT FOOD: DELICIOUS LOW-CARB RECIPES FOR YOUR CRAVEABLE CLASSICS Jeanette's latest book, Cauliflower Comfort Food: Delicious Low-Carb Recipes for Your Craveable Classics, takes your classic guilty pleasures - from mac and cheese to brownies - and gives then a more nutritious spin thanks to delicious and nutritious cauliflower. Discover what a versatile vegetable this is by boosting your breakfasts, lunches, dinners, and even desserts with delicious cauliflower-based recipes www.jeanetehurt.com

Roy (00:01):

Hello, and welcome to another episode of feeding fatty I'm Roy I'm Terry. So this show was started out basically to bring you our journey, to talk about, uh, you know, our successes and our trials and tribulations. As we go through eating better, trying to exercise and getting more healthy. And as we've said, we want to bring, um, we want to bring guests on to talk to us as well. And we found an awesome young lady to bring on today. Jeanette hurt. She is, uh, an award winning author. She has 14 books that have been published. She had one that came out earlier this year. The one which caught our attention is the cooking comfort food. Uh, excuse me, cauliflower, comfort, food, delicious, low carb recipes for your craveable classics. And then she has another one that will be out, uh, later in the fall of this year. The reason this got our attention is, you know, not only are we looking at ways to substitute cauliflower for rice and other heavy carbs and because of my diabetic condition, but also, you know, we are always trying to find a way to interject more tastes and, uh, make our dishes just because we're trying to eat healthy, everything. Shouldn't be bland. Like the old hospital foods of yesteryear. We need to make everything exciting and palatable and something that you really want to cook again.

Terry (01:33):

That's right. And Jeanette, she writes on not only culinary issues, but also drink books. And she is known as the ambassador to what the world of Wisconsin cheeses and, um, Jeanette, can you tell us a little bit about how you got started with all of this? I mean, your background, you were also a reporter for the city news Bureau in Chicago and yeah, go ahead.

Jeanette (02:04):

Yeah. And I will say my journey started, I was a police reporter in Chicago and you wouldn't think there's absolutely any culinary connection there, but every night or morning at 5:00 AM, I would go to the medical examiner's office. And I got to know the guys at the Emmy's office really well. And my editor said, well, why don't you bring them them? Some donuts they'll become better sources. Well, I, of course one up to him and I used to bring homemade brownies. So I had the best sources there ever anytime of day, I would call them and they would get me information because I would bring home baked goods. And eventually I moved up to Milwaukee and I worked at the Milwaukee journal Sentinel and it was there again, police reporter, government reporter, and I would always bring home baked goods to my sources and every chance I got, I would write and test recipes for the food desk. Oh. And then eventually I became a freelance writer because there were no openings on the food desk. And I found, you know, it's a lot more fun writing about homemade spaghetti sauce than it is covering a library board meeting. Oh yeah.

Terry (03:16):

Oh, I can imagine.

Jeanette (03:19):

So anyway, I I've taken many cooking classes and I, as you know, I've written more than a dozen books and I, you know, I live in Wisconsin, so I was writing about cheese in terms of freelance articles. And I thought, well, maybe there's a book here and I've written three books on cheese and it's, once you start writing one thing, it leads to other things. And I tend to go down rabbit holes into things that I'm interested in and Kali flora comfort food came about because one of the things I do as a freelance writer is I develop healthy recipes for hospitals and healthcare systems and also health publication. And I started developing several healthy cauliflower recipes, and I had the opportunity to write the book and it was really fun, but I will say my husband and son got a little sick of cauliflower last summer.

Jeanette (04:17):

Um, because also it's, even though the book has about 75 recipes, I tested more than 75 batches because when you develop a recipe, they don't always turn out well. So you have to rehash things. And, um, that, so that's how that book came about. And it's a natural fit. I'm a mom of a 10 year old boy and he does like vegetables, which is good, but I'm always someone like who is always been interested in, well, how can you make this a little healthier? For example, if you're making a meatloaf, throwing some rice cauliflower or graded carrots or, or strutted zucchini, you throw it in a Turkey or chicken meatloaf. And if you top it with Italian tomato sauce, it's going to taste like meatloaf. It's not going to taste like vegetables. Do the same thing with meatballs.

Roy (05:14):

Terry has started. Um, she's getting better at that, you know, kinda hiding those vegetables and the different colors of the food in other things where it, cause I don't like vegetables so that they don't stick out so bad with me. And they get me to consume, you know, the healthier foods without having to actually see it on my plate.

Terry

He doesn't realize that he's doing it

Jeanette (05:40):

Well. My dad is someone who, for example, hates onions. And I don't know why because onions add lots of flavor, but what I usually do, if I'm cooking something for him that has onions, I have a food processor. I have a high speed blender. You throw that in the onions, in there with a little bit of white wine, it will make a slurry and you can fold it into whatever you're doing. You can do the same thing with cauliflower or carrots or zucchini. And if you chop it up really find or make more of a slurry. The other thing you can always do is throw things in fruit smoothies. You can always throw in some vegetables. Um, it's, it's little things. And one of the things, because I've done health writing and with a special focus on nutrition, Mo like for example, when I write for Chicago health magazine, I'm usually given a topic and I develop a recipe, but then I also have to do some research about some of the ingredients.

Jeanette (06:44):

And one of the things that seems to come up over and over again, whether it's health, weight, loss, or other improvement of health studies, if you eat more vegetables and a variety of types of vegetables, you end up healthier. So I think sometimes it's as simple as throwing in some spinach or some kale leaves into your morning smoothie and then having a salad at lunch. And then if you're having meatloaf or meat balls or throwing in the spinach into the spaghetti sauce, now I will say this much, this was not, this was one of my sales. Um, if one of the things I always have on hand in my freezer is frozen spinach, but sometimes it seems too leafy. So again, I throw it in the blender, I will say one time I threw in blended spinach into the pasta sauce and it turned green, it turned into a green color.

Roy (07:49):

Okay. So at that, while you mentioned that, um, I have heard, you know, we have started using the rice cauliflower for, uh, instead of rice. So it's good. And to put a meat sauce or meat balls or something, you know, Italian like on top of it and we've done some stroganoff type stuff on top, but one thing I've read recently is that I guess you can roll it out or flatten it or somehow make it like the crust of a pizza. Is that, have you tried that?

Jeanette (08:22):

I have, I believe there are three different peats across in my cauliflower comfort food cookbook. And there are two ways you can go about using cauliflower in pizza. What is the rice cauliflower, the bagged rice cauliflower, which you puree in a blender or a food processor. And then you squeeze out the extra water. The other thing you can do, if you want it to start out with less water to begin with is you cut a fresh cauliflower into florets roasted, and then puree it because the roasting cooks out some of the, the moisture and makes it easier to work with. And then you can either add just cheese and maybe a little corn and come up with a nice pizza CROs, or you can add things like buckwheat flour or even regular flour or flax seed there's there are different ways to do it. And basically what you want to do is you want to cook it on something that you can flip it over easily, which is why I recommend using a silicone baking mat or using something like parchment paper or even aluminum foil, and then flipping it over. So then you get both sides cooked and then you put the pizza ingredients and the sauce on top. Okay. So that will make it a little bit crisp CRISPR because you've eliminate, you've either reduced or eliminated the carbs. And, um, there's also a recipe for cauliflower gnocchi in my cookbook. And that is, I like it better than potato gnocchi. It's just, they're so light and so fluffy.

Terry (10:17):

I can't wait to try. I mean, I there's so many, my mouth waters, every time I looked down the list of available recipes in your book, but, um, that gnocchi, it looks so good.

Jeanette (10:31):

It's wonderful. And if you don't have time to cook your own, I will say trader Joe's does sell premade cauliflower, gnocchi. It's not as good as homemade, but if you, if you need something quick and you want more vegetables, that's a good way to go. And that's the other thing. There's no shame in buying frozen or pre chopped vegetables if you don't have time to cock. Okay. And the other thing I would say that's what a food processor is for too. I remember when I first had my son and I was like, well, I can't really chop everything all perfectly the way I learned in my French cooking class, because I have a nine month old that's crawling and he's doing dangerous thing, right.

Terry (11:16):

You don't have time to do anything, let alone.

Jeanette (11:19):

Exactly. So if there are shortcuts, you can do buy it already done or use the food processor. That's fine. It doesn't have to be perfect. And that's the other thing, get rid of the idea of perfection, whether it's in trying to eat healthier or making things look exactly perfect. The idea is to do a little bit better than what you were doing, right. And once you have some success, then that throw you on to continue on your road to health or your road to becoming a better coach,

Terry (11:58):

Anything yeah. Really for everything.

Roy (12:01):

Right. Well, and you know, we've had a lot of fun. I've never been much to get in the kitchen and, but going through this, that is one thing that I have really enjoyed is that we have been preparing the meals together. I do a little chop in or stern or whatever I can, but you know, it gives us a good time when the TV's not going or when we're not hurrying to try to get out of the house that, you know, we can have an actual conversation like people used to do. And, uh, then you know, the other thing we've talked a little bit about is then we are able to set down with our meal and critique it. And of course there's always things that we would like to do different, but we kind of talk it through like, what would we do next time?

Roy (12:46):

And, um, you know, like even this morning I was throwing together a, I did a refrigerator clean out and just kind of threw everything in a skillet and, and fluffed it all up. And, you know, I was like putting some other ingredients and I'm thinking, Oh, I don't know how big this is going to end up. So like, I didn't know how much of stuff to put in, but you know what, in the end it worked out, it was at a bull, neither, neither one of us have had to have our stomach pumped as of yet. So I think, you know, it's just, I think it's just getting in there and just trying things and yes, you're going to have some fails, but you know what? We've had fun with some of our fails that we've had. And it's like I said that at the very least there's 25 restaurants just down the street that if we cook something so bad, I don't think we're going to starve to death. We'll always get something to eat and we haven't cooked anything. That's been so bad. We couldn't eat it yet said that, but

Terry (13:42):

No, and Roy is so generous, you know, he's so thankful that that, you know, both of us are in the kitchen doing anything, you know, making, making these big meals and the chopping and trying to do all the whole foods and all of that. Um, trying new things. He just, he's so nice about all. He's like, oh, it's wonderful. It's the best I've ever had. He always says that. I'm like, Oh my gosh, I have to try. I'm just, Ugh.

Roy (14:11):

Well, it always is good. And I do appreciate it. I do appreciate her effort. She, you know, she tries to keep it jazzed up. And one more question about cauliflower, and then we can talk about jazz and up, uh, recipes and making things, uh, enlightening. But, so what was the, either the craziest thing that you did with cauliflower or what was something that you thought was going to be a total fail that may be worked out to be, uh, you know, something that was delightful when you, once you call a flower?

Jeanette (14:43):

Well, the thing that was probably the craziest was as an adding rice cauliflower to chocolate chip cookies. Oh my gosh.

Jeanette (14:53):

So I ended up making them a bar cookie, cause it was easier than individual one, right? And again, it's taking rice cauliflower, pureeing it in the blender and mixing it with cookie batter. Now I will say these are not healthy. This is not quote unquote healthy cookies because there's chocolate and there's rum. Um, and it's really good cookies, but they they're cookies, but they're healthier than regular cookies because there is cauliflower in it. You're going to get a little vitamin K with your chocolate chips. Interesting. Um, that was pretty crazy, but I figured, well, it it's, it's not a lot of cauliflower, but it's some, and again, it's one of those very hidden kind of things. And one of the things I will say probably the easiest, if you have fresh poly flour, you roast it. And I would say that with almost any vegetables in this can kind of segue way into, how do you make things taste better, a little bit of olive oil. And if you're watching calories, just the olive oil spray, a little bit of sea salt, pepper, maybe some balsamic vinegar, and you roast it in the oven that sort of caramelizes things. It brings out the natural sweetness in the vegetables. And sometimes my son will say, Oh, this tastes like candy.

Roy (16:25):

Oh, nice.

Jeanette (16:27):

So, you know, usually like for example, I'll do I, when asparagus is in season, I'll cut off the bottoms of the asparagus, toss it with some olive oil, balsamic, vinegar, salt, and pepper, and pop it in the oven 350 to 375, about 15 to 20 minutes. And it's wonderful. And it's also easy. That's the other thing, once the vegetables are prepared, you throw them in the oven and you can do whatever else you're doing. It's not difficult. It doesn't require turning the vegetables over or salting or watching them. If they're a little bit more caramelized or a little bit less, it doesn't matter if it's not a, you don't have to be perfect.

Roy (17:16):

Yeah. You know, we've gotten good at recycling because you know, talking about our, my mix I made this morning, she made some Brussels sprouts. I think she roasted them or put them in an air fryer. The air fryer is new. So I'm trying to do things in it. But this morning she had, we had like three or four servings last night. And so we put some in the fridge and this morning when I was making this concoction, I just took a couple of the servings of it, threw it in the skillet and mixed it up. So, you know, had a way, big variety of stuff. But anyway, the point is that if you fix that stuff in quantity, even if you have like the asparagus for a meal this afternoon tomorrow morning, you can chop it up and mix it in with some eggs or ham or whatever. And it makes a really good breakfast meal.

Jeanette (18:09):

Yes, that's absolutely true. I use that with leftover vegetables. I also sometimes use, you know, even if I don't have fresh veggies, I can throw in a little, a quarter cup to half a cup of salsa into the eggs. And that adds some vegetables. Um, it's, it's what I have on hand. Um, usually I also in warmer weather and through October 24th, that's the last weekend we have our farmer's market in my neighborhood. I usually go to the farmer's market once a week and I buy what I can and I use it up that week. And that's, I think what you're doing also besides preventing food waste, you know, that's the other thing it's it's plant. And it sounds to me like, one of the things you're doing is, is planning your meals because that way you're using up what you have in your refrigerator. You're thinking about it, you're putting some thought into it. And also you're planning things so that you don't cook or go shopping when you're hangry, which I think all of us have been there.

Roy (19:23):

Yes. Yeah. We are bad about doing that is going well. We'll be out running errands and go by grocery store and then, you know, everything looks good, but you know, for us that the, you know, we use an app to put all of our food in. And so when we first started this, it was like riding history that we would, we could look back at the end of the day and say, Oh, we did this and wish we hadn't had done that. So now we have, we are trying better, not perfect yet, but we're trying to be more predictive to say, okay, these are the things that we have left. You know, the protein or fat, fat and sodium are a couple things that I try to watch because it's easy to go over and carbs for me. I try to stay, uh, you know, I'm a diabetic type two.

Roy (20:13):

And so, um, you know, trying to stay under about 60 to 90 carbs a day is very important for me. So anyway, being able to use it as a predictor to say, this is what we have left. Now let's try to find a meal that fits into those parameters and we're not great at it. Sometimes we get in a hurry and, you know, we it's like last night, all of a sudden it was like six 30 and we were just now starting to cook. And so we didn't do as good as we could have, but you know, on a good day, we're always trying to look ahead to see, you know, so we don't just blow over something. And then that evening look back and say, well, I really wish we hadn't had done that.

Jeanette (20:54):

Well, you know, one thing I would say, soups are always good. You can usually buy some healthy, like butternut squash soup or some things like that that are premade that are good, but it's also, you can make and then freeze in the right size portions for two people. That's one thing I usually do with, um, with chili, for example, and again, chili, you can throw cauliflower in, I usually throw carrots and onions and extra beans. If you don't like beans, you can hear Ray the beans and then throw it in with the meat. And you're getting the good legumes, but it doesn't have the texture. Cause I know my dad, one of those who doesn't like the beans, but if my mom's who raise it, he'll eat it. Um,

Roy (21:42):

Now, you know, being, Oh, sorry. I was going to say being from Texas six months ago, I would have gone ahead and cut this call off, you know, how like a cauliflower? Well, I was just like a, you know, a chili purist that has like a, the chili mix, whatever makes it kind of soupy. And then it has ground beef in it. And that's what chili is. But talking about that the other night, uh, Terry made some, um, it was chili-ish, but it was tofu and black beans and it was amazing. It was totally amazing. That was a good one. Yeah. Yeah. So, uh, kind of back to the soup, sorry to be all skipping around, but back to the soups is so, uh, we made a chicken soup not long ago. It was perfectly healthy. It was a great combination of everything. It was just, uh, it lacked a little taste. And so do you have any suggestions or any tricks that may be, you know, that's not too, uh, too bad dietarily for you? That's something that kind of jazz that up?

Jeanette (22:50):

Well, there are two things, three things I would say the first thing is if you have any fresh herbs sliced up and that's one thing you can also do because usually when I buy fresher, I have a food dehydrator so I can dry it and then reuse. But if not, chop it up and freeze small portions with either water or wine, like in an ice cube tray, put it in a bag. Then you can throw a cube of, let's say some fresh basill and wine cheers to frozen. Um, that would add a pop of flavor. Um, I would also say if, if you do drink alcohol, a tablespoon of wine or a tablespoon of whiskey or rum sometimes thrown into something, perks things up, I'm big on throwing in, you know, a couple of tablespoons of wine into my spaghetti sauce. The other thing there are tricks that chef do. If things don't quite taste right, if they're bland, it means something's not balanced. And one of the tricks, I mean, they often also make things taste better by just throwing an extra butter, which is not the Brockton.

Terry (24:04):

Yeah. Oh my gosh. I would love to do that.

Jeanette (24:08):

But what you can do is acid is another thing. So balsamic vinegar, a squeeze of fresh lemon juice, Apple cider vinegar. If the soup tastes a little bland, chicken soup, some lemon zest and some lemon juice Durden might just wake it up a little bit. I also love garlic. And so a little bit of garlic, um, can also wake things up sometimes also, if it's just a little planned, just a touch of honey or just a touch of sugar, I'm not talking about a lot and it's not going to taste sweet. But if it's a little bit off, you might want to add just a little bit and that will bring out some of the other flavor.

Roy (25:00):

It's funny, you mentioned that because this, uh, we do a cooking class through a culinary medicine program once a week for a couple of weeks. And this week we did the zesting of the lemon in something. And it was amazing what, just what flavor that zesting a lemon added to it. But the other thing is there were some, um, it's a virtual cooking class, so there are people all over the U S I guess, and there was a couple that he said exactly what you just said. He's like, there's this balance of what they were cooking was off. And they were sitting there thinking, thinking, and then the instructor said, well, why don't you put a little bit more of that Apple cider vinegar in there? They did. And they said that was all it took. It really brought out the flavor, you know, where they, she was just went through the explanation that in restaurants, the three GoTo things are when, when there's an off balance, they either throw butter, salt, or sugar, you know, and those are the three things that we're trying to stay away from as much as possible. But the Apple cider vinegar was a great solution.

Jeanette (26:11):

Well, and that's the other thing. The acid, you can throw that in. You're not going to be adding calories. You're not going be adding fat. You're not going to be adding salt, but it will wake up the flavors of the dish. Right. And the secret is not to put too much, just start with like a half a table, a half a teaspoon, and just a little bit or a dash. You can always add more, but it's hard to step back if you add too much.

Terry (26:40):

Yeah. That's my problem is I think, you know, more, more has got to be better.

Jeanette (26:45):

So it's just go slow and taste as you go. That's one thing I also learned from the culinary classes I've I took is the chef would always have a fresh spoon to taste me. And then the spoon would go in the dishwasher, but to taste as you go, because you never know what the tomatoes were when they were harvested, right. Different balances of things. And if you're using frozen versus fresh and, and also just your, your own palette and if you like it and it tastes good and it's healthy and who cares if anybody else likes it? I think. And it's, it sounds to me like one of the things that you're learning is the technique. One of their, one of the things that sort of revolutionized my cooking was learning that except for bacon, you heat the pan before you put the oil before you put the food in having the hot pan. Because most of the time when you read recipes, they don't say heat the pan for one minute. That's one thing I've always done with my recipes is include that in the instruction because chefs know that, but the rest of us, unless it's written in the recipe, we're not going to necessarily know.

Roy (28:05):

Yeah. And I'm the world's worst at that. I put a lot of like this morning, you know, I had a little bit of oil, my onion, and my garlic were, you know, in a coal pan before I ever turned it on. So I'll try that in the morning is to do a little preheat on my skillet,

Jeanette (28:21):

Heated, then you use less oil and then things will sit up sizzle and it'll be, it'll cook things faster. Now I sometimes forget, and I throw things in and then I'm like, Oh, this is going to take longer to heat it up. Um, and especially if you're searing meat in a pan, you want it nice and hot. Okay. But even vegetables, the get starting with the hot pan, but you don't want to do that with bacon. Right?

Roy (28:50):

Yeah. He learned that the hard way. So yeah, I'm notorious for cooking everything on, you know, medium high to almost high. Is, is that a technical mistake? Should I try to vary the temperature and maybe cook at a less temperature for a little longer? Or what is the thought on that?

Jeanette (29:11):

I usually start on high. You can always reduce. Okay. If it seems something is cooking too fast, but I always start on high at the empty pan, take the pan off, spray it with the oil, you don't want to spray the oil on the stove on the pan because sometimes you'll get that little poof flame. So, um, and I'm always, I learned from a class that when you're shopping for a, you want at least 14,000 BTUs, at least on one or two of the burners, and that makes it for a more expensive stove. But now usually they have at least two burners, which usually at most I'm using three. So they, I have on my, I used to have a very expensive stove until, um, it was, if the company stopped making the, the repair part and I was not going to send, like, now I'm just going to see her and I'm getting the Sears model and it doesn't have four BTO burners that are that high, but it has two.

Jeanette (30:20):

And that works for most of my cooking. Um, it high is especially important, especially if you're boiling water for pasta, or if you're boiling water for certain vegetables. Now that was something else I learned in a classroom, vegetables. It start with cold, cold water in the pot, but other vegetables that are above ground, you boil the water, drop them in and then take them out. Okay. So that was something, you know, potatoes, they start cold carrots, they start cold, but if you're going to boil it, blanche some green beans, and that's another thing you boil it in the water for a minute or two, scoop them out and plunge them into ice, water and ice water bat to stop the cooking process. Hmm. Okay.

Terry (31:14):

Monday we cooked with some green beans. That's the first time I had ever, well, maybe I'd tried to blanche a long time ago, but it didn't work out, but that's, that was one of, it was like an Apple cider vinegar, a green bean dip. There were some onions too. And, Oh man, it was good.

Jeanette (31:34):

You can replace the Apple cider vinegar with lemon juice and lemon zest. Um, another thing I like doing, if you like garlic roast the whole head of garlic with the little olive oil in the oven, and then it's more, it's, it's caramelized garlic, it's roasted garlic, which you could spread on bread or add to your vegetables. It's pretty tasty

Roy (31:59):

For now. I'm a novice. Terry May know the answer to this, but so what do you, do? You break the garlic open? Nope. Nope. You cut it out

Jeanette (32:08):

Whole garlic cut the top off drizzle some olive oil and wrap it in aluminum foil. Oh, well, okay. Interesting. And then you just squeeze the little garlic out and, and they become soft and you can spread it on bread or add it to things if it's healthier than butter and it tastes delicious. So,

Roy (32:33):

So what is a, um, speaking of that, what is a kitchen gadget that you couldn't live without?

Jeanette (32:41):

Probably my zester. That's one of them I use that, not just for lemons and limes and oranges, but I use it for chocolate. If there's a dessert, you need just a little bit of chocolate on top. I use it for Parmesan for her cheeses and it's, it's one of my favorite things. And also my pampered chef can opener a little thing around and it doesn't leave the sharp edges. So those are probably two things I use besides, you know, regular knives and spoons and, you know, spatula.

Roy (33:24):

Yeah. That's something I have found in since we started cooking, you know, I was brought up putting the can opener kind of in the top where you cut the center out of it and it popped out, well, you can use the same can opener and just put it on the side and cut it where you don't have. Anyway, I need to talk to my mom about that deficiency and being brought up as a child. It's like, I've been opening cans wrong my whole entire life. Oh, well, Jeanette, that is about all the time that we have for today. I would sure love to have you back. Um, you know, when your next book comes out and tell us a little bit about, you know, where people can find information about yourself, information about your books and if they want to reach out how they could get in contact with you.

Jeanette (34:13):

Okay. Well, first of all, there's my website, which is w w w dot Jeanette hertz.com. Um, you can contact me through my website. I also my books, except for my latest book, which is, I'll tell you in a minute, are all available on Amazon or through any bookseller. My newest book, which is coming out this fall is called Wisconsin cocktails. It's about the history of how people drink in Wisconsin. Like the Brandy old fashion, the ice cream drinks. Most of it is unhealthy, but I also have a whole chapter on non-alcoholic cocktails because I think that's important as well. Um, and that is only found either through the university of Wisconsin press or through local book sellers, independent booksellers. It's not available on Amazon because it's published through a university press, but everything else you can order it on Amazon or Barnes and noble or your Kindle or your Norfolk, or through an independent book seller, which I also recommend. Okay, so,

Roy (35:23):

Well, great. Well, we would love to have you back on and learn more about the, uh, both the alcoholic and the nonalcoholic cocktails, drinking, pairing the wines with the low carb, no fat stuff that we're trained to eat.

Jeanette (35:40):

I would be happy to do that another time. It's been lovely talking with both of you and I hope you and your listeners got some really good ideas from me.

Roy (35:49):

We certainly did. We it's been a great speaking with you and we will put all of Jeanette's information into the show notes and on the website when we publish the transcript. So never fear, we will let you know how you can get ahold of her and definitely reach out and purchase one of her books.

Terry (36:10):

Jeanette, thank you so much. We really appreciate it.

Jeanette (36:14):

Oh, it's been so fun talking with you. I've just loved it. And I just realized, I forgot to say you can also follow me on Twitter at Biogen at Hertz. There you go. Okay.

Roy (36:23):

And when you say by B that's B Y E Y. Okay. Okay, awesome. We'll be sure. And put that on there as well. Well, that's all the time we have. Thanks again for tuning into the feeding fatty podcast. I'm Roy. I'm Terry, and we will see you next time. Bye bye.

Don't be afraid to adjust recipes for your tastes. You can substitute many different kinds of protein as well as adding less more spices.

Also, with the days getting shorter its time to think about how you can exercise through the winter.

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Michael Fenster, MD (Chef Dr. Mike) Cardiologist. Professor. Chef. Author. Storyteller.

As America's only Board-Certified Interventional Cardiologist, Professor of Culinary Medicine, and Professional Chef; Chef Dr. Mike combines culinary talents with his cutting-edge medical expertise and evidence-based insights. This unique perspective forges an approach to food and health that is beyond mere nutrition and more substantive than simple food plans or fad diets.

Many other culinary-medicine-like approaches are rehashed nutrition courses with recipes. Alternative food-centric approaches eschew scientific data and principles or focus solely upon unvetted opinion.

"I offer a pathway—a pathway built upon a foundation in science that re-examines our connection with food, and by extension our relationship with each other, society, and the planet."

Ever a seeker of truth, Chef Dr. Mike is unafraid to challenge the conventional wisdom.

www.chefdrmike.com

sodium is milligrams

calorie swing 500 a day, eating 75%-80%

enough water, I use crystal light packets

enough sleep, turn off TV, and read

Cronometer, my fitness pal,

Measure and weight

conversion charts

meal prep, planning

• Introductions
• Where you can find us
• What we are about, a balanced approach
• Roy twist, diabetic and high blood pressure
• Terry's Twist, tamoxifen, thyroid
• We are working hard to have some great guest in the near future
• The weight I have lost
• Keeping track for predicting not just history
• Making a commitment this week to more tofu
• Edamame packets

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Roy and Terry kick off the podcat

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