The Health Investment Podcast with Brooke Simonson

Episode 90 | Dr. Anthony Pearson is a noninvasive clinical cardiologist who’s board-certified in internal medicine, cardiology, echocardiography, and nuclear cardiology. Aside from his clinical practice, he’s spent time in academic cardiology, done research and teaching, and published more than 100 papers in major cardiology journals. All of his experiences taught Dr. Pearson to cultivate a healthy skepticism for medical and scientific information that has potential bias. He started his blog—The Skeptical Cardiologist—to examine what we truly know about diet and cardiovascular disease versus what we have been told. In the episode, he shares why fish oil supplements are a waste of money, his thoughts on low-carb and vegan diets for heart and overall health, why it’s beneficial to consume the cholesterol-containing yolks of eggs...and more! Enjoy!! P.S.—If you're liking The Health Investment Podcast, be sure to hit "subscribe" so that you never miss an episode :)

EPISODE 89 | If you have some type of goal for *lasting* change in your body composition, strength, or overall health, you’re gonna have to change the way you approach all aspects of life—like vacation! After years of vacationing this NEW way—sticking with my typical healthy habits throughout my time away—I can assure you that vacations are MUCH more enjoyable when you continue to do the things that help you look & feel your BEST rather than throwing those habits out the window and just going completely off the rails. I hope these tips in this "bite-sized" episode help you work towards your weight loss/maintenance goal—AND have fun—on your next vacation! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/89

P.S.—If you're liking The Health Investment Podcast, be sure to hit "subscribe" so that you never miss an episode :)

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Listen to the previous five "bite-sized" episodes:

This ONE Journaling Exercise Will Help You Enjoy All Foods In Moderation

Ditch Dieting & Lose Weight For Good: A 4-Step Approach

Before Giving Up On X [Weight Loss, Eating Healthy, Etc.]…Listen To This!

5 Small, Simple Changes You Can Make To Lose Weight

The MOST Important Thing To Remember About Health & Nutrition

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

 

ROUGH TRANSCRIPT OF THE EPISODE:

Hello, Health Investor!

Welcome to another episode of The Health Investment Podcast!

You may have noticed that this episode is quite short. That’s because it’s another "bite-sized" one!

In addition to interviewing experts, I also do solo bite-sized episodes where I share brief—and hopefully helpful!—tips relating to nutrition, sleep, stress management, movement, and mindset.

If you wanna listen to the five previous bite-sized episodes, I’ll put links to those in the show notes!

Today, I’m gonna share 8 tips for losing weight—or maintaining your current weight!—while on vacation...and while still having fun!!

If you’re like most of my clients, a week or long weekend away can throw you completely out of whack when it comes to healthy habits. 

After that first day of nachos, cocktails, and ice cream by the pool, it can be easy to feel like you’ve already "ruined" any progress you’ve made and just spiral out of control for the rest of your time away.

If it feels like I’m reading your mind, it’s not because I’m clairvoyant—it’s because I’ve been there myself!

I used to go into vacation with a black and white mentality, thinking I needed to be ALL IN on a restrictive diet or ALL OUT, eating/drinking/doing whatever I wanted.

Every week or weekend away, I’d end up gaining weight and just feeling overall bloated and gross when it ended.

Still sound familiar?

If so, you’re in the right place!

If you’re in a safe place—aka NOT driving or operating heavy machinery—grab a pen and some paper to jot down some notes cause the tips I’m about to share are gonna help you look & feel your BEST on vacation—and beyond!

Let’s get right to ‘em to keep this episode quick ‘n bite-sized!!

TIP #1: Get crystal clear on WHY you want to lose weight in the first place.

This first tip may seem weird and NOT like one you were expecting, but stay with me…

In order to *stick* with the healthy habits that help you lose weight, keep it off, and feel your BEST, it’s important to connect to a deeper "WHY" so that you’re rooted in the reasons you’re doing all of the things when times come along that have the potential to throw you out of whack—like busy work weeks and...vacations!

So what I want you to do is to actually write/type FIVE reasons WHY you want to lose weight (or maintain any weight you’ve lost) in the first place.

Is it so you can have more stamina and energy to run around with your kids or grandkids? Is it so you can comfortably and confidently wear anything in your closet, including those shorts ‘n swimsuits? 

Write down your FIVE reasons for wanting to lose weight and keep them someplace readily accessible—like a Note in your phone or a Post-It in your wallet.

Every morning and evening of your vacation, read over your five WHYs so that it’s easier to make healthy choices each day you’re away.

TIP #2: Embrace a critical mindset shift: I can enjoy my vacation while still making choices that’ll help me achieve my goals.

Vacation is a time to focus on family and/or friends, relax + recharge, and/or explore a new place.

You will NOT be able to fully enjoy your time away if you’re stressing about your nutrition and lifestyle habits.

I’ll say that again: 

You will NOT be able to fully enjoy your time away if you’re stressing about your nutrition and lifestyle habits.

What you eat/do MOST of the time—every day of the year you’re not on vacation—matters waaaay more than what you eat/do the week or weekend you’re away.

That being said...ask yourself this: If I completely disregard allllll of the healthy habits I’ve put in place, will I be able to look & feel my BEST while I’m away and get the most out of my vacation? 

FEELING great → having the most fun!

That’s where the critical mindset shift comes in!

Instead of thinking, "I’m on vacation, so I’m just gonna eat and do whatever the heck I want and re-start my weight loss journey when it ends"...

Think:

"I can enjoy my vacation while still making choices that’ll help me achieve my goals."

This mindset shift is an empowering game changer, and it helps you ditch the whole "diet starts tomorrow" mentality that won’t serve you when it comes to losing weight in the first place and eventually keeping it off long-term.

Instead of being ALL IN or ALL OUT on healthy habits, it’s important to embrace a happy middle ground and commit to eating and doing the things that serve you and help you reach your goals consistently, not just when it’s convenient. 

TIP #3: Stay hydrated.

Stay hydrated throughout your trip—and especially on a flight!

To make this happen, think 8x8 (eight 8-oz glasses of water each day)—but your unique hydration requirements will depend on many factors, like your activity level. So 8x8 isn’t a rule set in stone, it’s just a good starting place.

To hit your 8x8 goal, pack a reusable water container that you’ll take with you everywhere. When it’s empty, it’s a physical reminder that it’s time to fill it up again!

Also, consider bringing electrolytes with you in your carry-on. I steer clear of Gatorade and other sugary sports drinks, which is why I ADORE Pure Vitamin Club’s Ultra Salt Electrolyte tablets.

Pure Vitamin Club’s Ultra Salt tablets are a unique formulation of the purest, most absorbable, bioavailable forms of sodium, potassium, magnesium, and calcium, along with over 60 beneficial trace minerals. 

Why electrolytes?

Well, maintaining a proper balance of electrolytes is key in helping minimize heat stress, muscle cramping, and fluid loss due to heavy perspiration, such as occurs during endurance athletics, or other intense activity in hot conditions—or even while taking a long flight!

Final hydration tip: On vacation, you may be drinking more alcoholic beverages than usual, and alcohol is dehydrating! 

Be sure to alternate every alcoholic drink with a glass of still or sparkling water.

Speaking of alcoholic beverages...

TIP #4: Stick to lower-calorie alcoholic beverages.

The calories you consume from beverages like soda and cocktails can be considered “empty calories” because they’re not providing your body with nutrients or helping you feel full.

That’s why it’s important to stick to low- or no-calorie beverages most of the time when trying to lose weight or just look & feel your BEST.

If there’s a specialty cocktail on the menu that looks fantastic, consider having just one of those and then switching to lower calorie options, like:

Spirit + seltzer + citrus (tequila + seltzer + lime juice in a glass with a salted rim is my personal favorite!)

Any *specialty* cocktail (like a mojito), minus the simple syrup, sugar, agave, or honey

Light beer

Dry wine

Diet gin & tonic

Dirty martini (with vodka or gin)

TIP #5: Become a “protein sleuth” and prioritize protein at most (if not every) meals and snacks.

WHY protein?

Well…

Protein can boost your metabolic rate (the rate at which your body burns calories).

It also requires your body to use more energy for digestion, which is known as the thermic effect of food (TEF). If you eat 100 calories from protein, your body uses 15-30 of those calories simply to digest and absorb the protein. (Do you see how that can be HUGELY beneficial for weight loss?!)

Protein also stimulates the release of leptin (your "I’m full!" hormone), which means it helps you stay full longer (and can prevent overeating).

And it does a lot of other cool stuff, but the final point I want to make today is that it doesn’t cause sharp spikes in blood sugar and has favorable effects on insulin response.

For all of those reasons, protein is a superstar macronutrient that can help you feel full and satisfied for longer—and less "snacky."

When you get enough protein throughout any day—including the days you’re on vacation!—it’s easier to ward off cravings for things like donuts, crackers, and candy. Since you’ll feel physically full, it’s also easier to enjoy those treats in moderation.

TIP #6: Enjoy bites of *shared* desserts.

It’s fun to have tasty treats like cheesecake, cookies, and ice cream on vacation, especially if you’re at a restaurant that has the BEST of something.

But the dessert calories can add up VERY quickly, which is why it’s important to be mindful of portion sizes when it comes to sweet treats.

...

EPISODE 88 | Elizabeth Dall is the owner of awomanofwellness.com and helps women heal their relationship with food and their bodies and experience joy in wellness. She believes every woman has the knowledge of what she truly needs deep within herself and that they can learn to love their bodies, heal their relationship with food, and find joy in exercise and movement. Elizabeth helps by offering online programs & personalized coaching to women searching for food freedom and a desire to live a happy, healthy lifestyle without limitations. In the episode, she shares common misconceptions about intuitive eating, why emotional eating is actually a GOOD thing, tips for eating more mindfully while working from home...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/88

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK ELIZABETH IN THE EPISODE:

What’s your story? (Specifically, what led you to want to help "women heal their relationship with food and their bodies + experience joy in wellness," as you state in your Insta bio.)

Why do so many women (and men) have a terrible relationship with food and their bodies in the first place?

If someone is listening to this and thinking, "That's ME! I have a horrible relationship with food and my body!!"...what would you say to them?

What do you say to someone who just wants to know how to eat a healthy diet? What do you mean by "gentle" nutrition?

You posted, "Change requires discomfort." Can you elaborate on that?

What are some of the most misunderstood principles of mindful and intuitive eating?

What are some of the biggest challenges your clients face when working towards ditching diets forever?

You did a podcast episode on why emotional eating is actually good for you—can you share more??

You did another episode on the cost of getting lean. Please elaborate!

What tips do you have to help someone eat more mindfully while working from home (aka 5 feet from the kitchen pantry!)?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Follow Elizabeth on Instagram

Visit Elizabeth's website

Listen to The Woman Of Wellness Podcast

Download Elizabeth's FREE resources:

FREE emotional eating course: http://awomanofwellness.com/overcome-emotional-eating

FREE guide to ditch the diet without ditching your goals: http://awomanofwellness.com/nomorediets

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 87 | Olga Mecking (she/her) is a writer, journalist, and occasional translator. Originally from Poland, she now lives with her German husband in the Netherlands. She has written for The New York Times, The Washington Post, The Atlantic, Playboy, The Guardian and the BBC, among many other national and international outlets. Her first traditionally published book, Niksen: Embracing The Dutch Art Of Doing Nothing, has been published in the US by Houghton Mifflin Harcourt. In the episode, she shares who can benefit from doing nothing (aka “niksen”), how niksen can be more approachable than meditation, why doing nothing can actually boost creativity and productivity...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/87

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK OLGA IN THE EPISODE:

What’s your story? (Specifically, what led you to write your book Niksen: Embracing the Dutch Art of Doing Nothing?)

How did you first come across the idea of "niksen"? Did it appeal to you instantaneously? How would you define it in your own words? 

Who can benefit from niksen?

Is niksen a form of meditation?

If someone is listening and feels like there aren't enough hours in the day—especially for "doing nothing"—what would you say to that person? Can embracing niksen actually boost productivity? Creativity?

What about if someone is listening and thinking niksen would be boring?

Does watching Netflix or reading a book count as niksen? Why or why not?

Is there any life stage or time niksen would not make sense for someone?

How often—and how—do you practice niksen yourself? And how does it benefit you?

How about in your family life—how does niksen come into play? Do you "teach" this art to your kids?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Buy Olga's book, Niksen: Embracing The Dutch Art Of Doing Nothing

Follow Olga on Facebook and Instagram

Get a bottle of sugar- and additive-free wine for a penny!

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 86 | Amber Brueseke is a Registered Nurse, online fitness coach, wife, and mom of four. Her business Biceps After Babies focuses on helping women create a customized fitness plan that's both effective and enjoyable by utilizing the tool of macro counting. In the episode, Amber shares why everyone can benefit from two weeks of macro counting, some of the most common mistakes people make when counting macros, her thoughts on strength training vs. cardio...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/86

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK AMBER IN THE EPISODE:

What’s your story? (Specifically, what led you to start Biceps After Babies?)

In your Instagram profile, you say you "turn dieters into macro scientists." Why macros, not calories?

Can you explain the basics of macro counting?

Do you recommend that everyone get familiar with counting macros, or just people with a certain goal (like strength or weight loss)? Why?

What are some of the most common mistakes people make when counting macros?

What do you say to people who say that macro counting is just another term for dieting?

You posted: "The best part about running on a treadmill is when you run past the treadmill and go lift weights instead." LOL! Have you always preferred strength training? Why strength training vs. cardio?

Can you touch on the idea of maintainable vs. attainable weight? Why is it so important to distinguish between the two?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Listen to Biceps After Babies Radio

Follow Amber on Instagram

Learn more about Amber's course, Macros 101

Get a bottle of sugar- and additive-free wine for a penny!

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 85 | Megan Barrett lives on her mini-farm up in Washington State with her husband and her three daughters. She’s passionate about helping women make progress towards their goals & coming up with simple solutions that help women everywhere eliminate food- and budget-related stressors so that they can get MORE joy out of life. When she's not in the kitchen cooking up something delicious, you can find her enjoying time with her family & goats on her farm. She loves connecting with other women and hearing their stories—don't hesitate to reach out! In the episode, Megan shares tips for making meal planning and meal prep work FOR you (rather than against you), practical ways to save money on healthy groceries, how to create a budget that still allows you to enjoy indulgences you love...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/85

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK MEGAN IN THE EPISODE:

What’s your story? (Specifically, what led you to first become interested in helping people with meal prep and then with personal finances?)

First of all, why meal prep?

What if someone doesn't want to spend an entire day (like Sunday) prepping ingredients?

How do you keep variety without meal planning/prepping getting too complicated?

How can you do it in a way where it doesn't feel exhausting? What's your advice to someone who says they "don't have time"?

What do you say to the person who says healthy food "costs too much"?

Any tips for making groceries stretch and last as long as possible?

Where do you save and where do you splurge?

Are there any grocery delivery services you really love? 

You have a FREE training called "How To Stick To A Budget So That You Can Consistently Build Your Savings (without feeling like you can't spend money on the things you want)." Tell us more about that!

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Watch Megan's FREE masterclass: "How To Stick To A Budget So That You Can Consistently Build Your Savings (without feeling like you can't spend money on the things you want)"

Download Megan's FREE meal planning templates

Follow Megan's Instagram accounts: @breakfreefinances and @scratchtobasics

Want even MORE meal prep support? Check out Megan's review of Prep Dish

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 84 | Dr. Jud Brewer is an internationally renowned addiction psychiatrist and neuroscientist. His TED Talk ”A Simple Way to Break a Bad Habit” has over 16 million views on YouTube. He’s also an associate professor at Brown University and executive medical director at Sharecare. Dr. Jud’s new book—Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind—is now a New York Times best seller. In the episode, he shares a 3-step approach for breaking any habit, why willpower doesn’t work, common misconceptions about what it takes to make or break a habit...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/84

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK DR. JUD IN THE EPISODE:

What’s your story? (Specifically, what led you to become an addiction psychiatrist and neuroscientist?)

What's a habit?

What does "reward-based learning" mean?

What's a habit loop?

How is anxiety a habit?

You suggest a sort of 3-prong approach for breaking bad habits: identifying habit loops, focusing on the current reward value of these behaviors, and then replacing these habits with more rewarding ones based on curiosity and learning. Can you explain each of those steps in more detail?

So walk us through how you'd break a habit like emotional eating using your approach... And how could you break a habit like anxiety?

The word "mindfulness" is thrown around a lot these days. What does it mean to be "mindful"—and how can we get better at this in our tech-saturated, busy lives?

I first learned about the idea of willpower not working from Benjamin Hardy in his Medium article. I know you speak about this, as well. Why shouldn't we rely on willpower?

Can you address the role of *feelings* (versus just thoughts) when it comes to breaking bad habits?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Dr. Jud Brewer’s website

Follow Dr. Jud Brewer on Facebook , Instagram , and Twitter

Unwinding Anxiety (app)

Eat Right Now (app)

Craving To Quit! (app)

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 83 | Alon David, founder and CEO of 90X®, arrived in America in 1995 without any business leads or connections. He had no university network or promising internships to fall back on; he didn’t even have a solid business idea. But he did have ambition, drive, and the dream to make something of his life. After several years of trial and error, trying other people’s planners and systems, and ultimately deciding that he knew that he could create the ultimate goal setting system, the 90X® Goal System was born! Alon created the very first 90X® Goal Planner to help other entrepreneurs and business owners effectively set and achieve goals. Today, the 90X® Planner System is sold in over 100 countries around the world, and Alon helps people everywhere achieve their highest goals! In the episode, Alon shares the exact steps everyone should take while setting and achieving any goal, why 90 days is the perfect timeline, how physically handwriting your goals can be helpful...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/83

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK ALON IN THE EPISODE:

What’s your story? (Specifically, what led you to create the 90X Goal Planner?)

How do people benefit when they set goals for themselves?

Are written goals better than non-written goals?

What are the components of a good goal? (Specific? Time limit?)

What are your top 3 tips for successful goal setting?

A lot of people set goals but fail to achieve them. Why do people fail to achieve their goals?

What are some common misconceptions about setting and actually achieving goals?

Let’s talk about the specifics of your 90X Goal Planner… Why did you choose to do a 90-day planner instead of a full year planner? Why did you set it up the way you did? 

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Visit the 90x.co website (use promo code "health25" to get 25% off your purchase!)

Follow Alon on Instagram

“My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here

Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

EPISODE 82 | You can only follow keto or Whole30 for so long before you’d kill for a piece of pizza—but that SINGLE piece of pizza can taste so good that it leads to another piece, and another—and since that first piece of pizza already “ruined” your clean eating streak, you may end up washing those pizza slices down with some soda and topping ‘em off with some ice cream. Within a few hours, you’ve “fallen off the wagon” and you vow to start ____ [insert diet here] again on Monday. I hear about this yo-yo pattern ALL the time from clients who’ve tried everything in the past. So, what can you do? HOW can you enjoy everything in moderation, without following the strict food rules of a diet or spiraling out of control? In this "bite-sized" episode, I share a quick, simple journaling exercise with you that can be a real game changer! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/82

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

LINKS:

Join The Health Investment Membership to lose weight for the LAST time!

Listen to my previous "bite-sized" episodes:

"The MOST Important Thing To Remember About Health & Nutrition"

"Before Giving Up On X [Weight Loss, Eating Healthy, Etc.]…Listen To This!"

"5 Small, Simple Changes You Can Make To Lose Weight"

"Ditch Dieting & Lose Weight For Good: A 4-Step Approach"

Follow The Health Investment Podcast on Instagram

Follow host Brooke Simonson on Instagram

Email Brooke: [email protected]

Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)

ROUGH TRANSCRIPT OF THE EPISODE:

Hello, Health Investor!

Welcome to another episode of The Health Investment Podcast!

You may have noticed that this episode is quite short...and that’s because it’s another bite-sized one!

In addition to interviewing experts, I also do solo “bite-sized” episodes where I share a brief and helpful tip relating to nutrition, sleep, stress management, movement, and mindset.

If you want to listen to the four previous bite-sized episodes, I’ll put links to those in the show notes!

Today, I’m gonna share a quick written exercise you can do to enjoy indulgences and treats in moderation—without feeling guilty or gaining weight!

If you’re like most people, you adore cookies, ice cream, pizza, and nachos, but when you’re trying to lose weight, you fear that satisfying your cravings may cause you to spiral out of control. 

Since a single weekend of happy hour, dinner with friends, and football Sunday can seemingly derail any progress you’ve made, it can feel easier to swear off ALL treats and follow the rules of a diet that restricts carbs, sugar, or processed food.

The problem with going ALL IN on a diet is that doing so can actually be more detrimental to your progress.

You can only follow keto or Whole30 for so long before you’d kill for a piece of pizza—but that SINGLE piece of pizza can taste so good that it leads to another piece, and another—and since that first piece of pizza already “ruined” your clean eating streak, you may end up washing those pizza slices down with some soda and topping ‘em off with some ice cream.

Within a few hours, you’ve “fallen off the wagon” and you vow to start whatever diet you were on again on Monday.

I hear about this yo-yo pattern ALL the time from clients who’ve tried everything in the past. Even though their experiences are unique, pieces of their stories—like this common BLACK or WHITE approach—are all too common.

You may even be listening and thinking, “How does Brooke know EXACTLY what I go through on a regular basis?!”

Promise I’m not a mind reader. Like I said, I just hear stories like these regularly.

So, what can you do? HOW can you enjoy everything in moderation, without following the strict food rules of a diet or spiraling out of control?

To live in the middle ground, self-awareness is absolutely key, as is a lot of mindset work.

There’s ONE written exercise I want to share with you today that can be a real game changer when it comes to both.

Here’s what I want you to do (unless you’re driving or walking or something!):

Grab a piece of scratch paper and something to write with—or open a note in your phone.

Create a two-column chart. 

At the top of the left column, I want you to write “100% Worth It.” At the top of the right column, write, “Not Worth It.”

In your 100%-Worth-It column, I want you to write 10+ less-nutritious things that are a 9 or 10/10 in your book.

I’d write gooey, homemade chocolate chip cookies; chunky ice cream (I really prefer ice cream with a lot of STUFF in it, not just plain vanilla or chocolate); New York style pizza slices; nachos that aren’t soggy (very important qualifier there!), French fries that ARE soggy (call me crazy, but I like them undercooked), red wine (not white!)...and so on.

Notice how specific I’m being with each thing. Specificity is VERY important!

Once you’ve got 10+ of your absolute FAVORITE things written down, I want you to move to the right column.

The right column is for the things that are kinda tasty, but they’re not your FAVORITE. Maybe they’re other people’s favorite things, but they just don’t do it for YOU. 

And again, I want you to write 10+ things. I also want you to look at the left column and see if there are any things that piggyback off of the ones you’ve already written down. 

So for example, I said I really enjoy underdone French fries. In the right column, I’d write super crispy French Fries—cause I really don’t like those as much. I’d also write plain ice cream without any chunks, crispy chocolate chip cookies, white wine, etc.

Aside from piggybacking off of my left column, I’d write onion rings, chicken wings, mozzarella sticks...you get the idea!

Once you have a bunch of things in both columns, I want you to write six words below the chart: “Change requires change. Change requires choice.” 

When you’re trying to lose 5-50 pounds in a healthy, sustainable way, ALL foods can fit, but ALL foods can’t fit all of the time. You’re gonna have to make some changes to your typical routines and habits, and you’re gonna have to make choices, especially when it comes to less-nutritious foods.

That’s the point of this two-column chart! To get really clear on things that are ABSOLUTELY worth it to you, and things that aren’t—so next time you’re at a sports bar with friends and you guys order ONE dish off of your 100%-Worth-It list and several off of your Not-Worth-It list, you can enjoy a small serving of the thing you absolutely LOVE and say a confident “no thank you” to the rest.

James Clear, the author of Atomic Habits, likes to say that a lot of our successes in life come down to delaying gratification. You’re gonna want to delay gratification for the things that are 100% WORTH IT to you and not waste your time (or calories!) on things that aren’t.

Another important reflection would be to notice which of your 100%-Worth-It things you keep inside your home—cause boy are those tempting! If there was a platter of gooey chocolate chip cookies staring at me every day, it’d be tough to ignore!

Depending on your personality, you may want to keep your most tempting foods OUTSIDE of your home, which doesn’t mean you can never have them. It just goes back to that idea of delaying gratification—you wait until you’re at a cute bakery or ice cream shop to enjoy your favorite indulgence. 

That being said, some people do fine keeping their favorite treats INSIDE their home and eating them every once in a while. Like I said at the beginning of this episode, the guiding principle here is self-awareness.

YOU are different from every other person, so YOUR personality, likes, and dislikes are unique. You’ve gotta figure out what works best for you, but it’s important to be sure you’re being honest with yourself. 

Alright, so that’s today’s episode!

Like I said, losing weight in a healthy, sustainable way requires A LOT of mindset work, and this is just ONE activity that may help.

Inside The Health Investment Membership, I do a TON of exercises like this one with members so that they’re not only able to lose 5-50 pounds—they can also keep the weight off long-term and stop dieting forever!

If you’re interested in learning more about the membership, visit thehealthinvestment.com/join. I’ve created it to be the most affordable, comprehensive, flexible, supportive weight loss resource out there—and I’m VERY proud of it. It’d be great to have you on board!

Also, don’t hesitate to reach out to me with any questions or thoughts about this episode—or the membership, or something else! I’m allllways here for ya...

EPISODE 81 | Ayelet Goldhaber is a New York based Registered Dietitian specializing in pediatric and family-focused nutrition. She believes that creating a nurturing and pleasant eating environment is KEY for maximizing nutrition and fostering healthy attitudes surrounding food. Ayelet focuses on implementing strategies to meet each client’s unique and individualized nutrition goals, from newborn to young adult and whole family. She practices “family style counseling,” an approach to counseling taking into consideration all of the factors going on in one’s life. She currently has a virtual private practice where she sees clients from all across the country! In the episode, Ayelet shares common misconceptions about feeding babies, toddlers, and kids; creative ways to introduce new foods (and vegetables!) to picky eaters, her thoughts on all of the fried food on kids’ menus...and more! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/81

P.S. – If you’re liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode 🙂

 

QUESTIONS I ASK AYELET IN THE EPISODE:

What’s your story? (Specifically, what led you to become a registered dietician? To focus on kids’ nutrition?)

What are the most common misconceptions parents have about what they should be feeding their kids?

When it comes to feeding kids, what are some of the biggest mistakes parents make?

What are your top tips for helping parents deal with picky eaters? Does every kid go through a picky eating stage?

What are some strategies to introduce new foods to kids?

How can parents get their kids to eat more veggies? Any tricks?

How do you feel about parents *sneaking* fruits and veggies into kids’ meals?

How much protein do kids need? What are some of the best ways to get them to eat more protein?

Should kids be drinking milk? Alternative milks? Juice?

Is it okay to give kids the same foods every day?

Do kids need snacks?

Do you recommend any type of supplementation, like a multivitamin?

How does the childhood obesity epidemic factor into your philosophy?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

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Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)