December 19, 2024 • 30 mins
Struggling to get more veggies into your meals without sacrificing flavor or convenience? You’re not alone! In this episode, Carolyn Cohen, host of Wellness While Walking, invites Aimee to dish out creative, practical strategies to level up your vegetable game.
From tackling the chaos of a busy lifestyle to spicing up your cooking methods and even making smarter dining-out choices, today's conversation will show you how to make veggies not just tolerable, but totally crave-worthy. Carolyn and Aimee share tips for adding flexibility to your healthy eating routine and reveal how to uncover veggies in the most unexpected places. Whether you’re a veggie newbie or just looking for fresh inspiration, this episode is packed with actionable advice to make healthy eating deliciously sustainable.
Hit play now to start hunting for veggies like a pro!
- 5 a Day Guide
- Veghunter app website
- Gordon Ramsey Video Clip - Salsify
- Health Benefits of Salsify, webmd.com
- Top 10 Salsify Recipes, yummly.com
CHAT ME UP: let me know what's on your mind by texting here!
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
MacBook Air Microphone-1 (00:00):
Happy holidays, my fellow healthy
(00:01):
heathens for the next twoepisodes.
I'm going to be taking some timeoff to enjoy my family this
holiday season, but I am notgoing to leave you hanging.
My podcast, pal, Carolyn ofwellness, while walking has
graciously shared the episodesthat I recorded with her, for
her podcast.
And over the next two weeks, I'mgoing to share these episodes
(00:22):
with you.
So we're going to be talking allabout vegetables and it's a
really great segue into some ofwhat I am planning on sharing in
2025.
You're going to learn some timehonored tips to get more veggies
on your plate in easy,sustainable ways, how to
increase your willingness to eatvegetables when you are feeling
a little reluctant and how toget better at finding them
(00:43):
whether you are on the road inan airport, or even navigating a
new grocery store.
Carolyn and I discuss what to dowhen your plan goes sideways,
creative ideas on how to expandyour veggie palette and myriads
of ways that veggies can improveyour health.
I do hope that you enjoy theseconversations as much as I
enjoyed.
having them and have awonderful, wonderful holiday.
Carolyn (01:09):
We're going on a vegetable hunt.
Guest Amy, host of theBlasphemous Nutrition Podcast,
will give us some tips forfinding vegetables out in the
real world and bringing theminto our lives and onto our
plates in a realistic way andwith a big dose of fun.
(01:33):
Welcome to the wellness whilewalking podcast.
I'm your walking guide andhealth coach, Carolyn Cohen.
Whether you've been walking orotherwise moving regularly, or
it's fallen off your schedule,I'll be here to help you make
your own wellness priority.
We'll plan for about a 30 minutewalk each week, and while you're
(01:54):
ambling, I'll be rambling inyour ear.
Mm hmm.
We will talk about walking abit, but also about wellness in
the largest sense of the word sothat we can continue on a
journey of a beautiful life ofno regrets.
Let's chat, learn, laugh, andmove in the most natural way
possible, and then get back toit.
(02:16):
To designing and living thebest, most rewarding lives we
each ever imagined.
Hi, welcome to episode 227.
Thanks for being here with metoday.
Before we continue a reminderthat I'm not a doctor or mental
health professional, and thecontent presented here is for
educational and informationalpurposes only.
(02:36):
Please make sure you check withyour doctor before making any
health or lifestyle changes.
Oh yeah, I never thought of itlike that, is one of my favorite
things to say, and if not tosay, then to feel.
Having somebody open up adifferent way of looking at
(02:58):
things for me, I think is such agift.
I've learned a lot aboutvegetables over the course of my
studies and years as, you know,a home chef, an eater of
vegetables.
I've coached a lot of folks ongetting more vegetables into
their diet, and I've sungvegetables Praises here on the
show before, but today'sconversation opened me up to
(03:19):
some new ideas and approaches towarming up to vegetables and how
to expand our veggie reach, ifyou will.
My guest today is Amy.
She's the host of theBlasphemous Nutrition podcast,
and she paves a different pathto getting more of those veggies
in on a regular basis than we'vespoken about before.
(03:40):
Before I step aside to let youhear the conversation.
It might be Salsa fee, you'llunderstand in a few minutes.
Okay, let's do this.
Hello everybody, I am here withAmy.
(04:00):
She's a nutritionist and thehost of the Blasphemous
Nutrition Podcast.
We crossed paths recently.
I'm so glad we did.
We're like minded in many ways.
We have some differing points ofview and approaches in others.
And I'm really excited to speakwith her today because I know
you're going to get a lot out ofwhat she delivers.
And I will link to where you canfind her in the show notes, of
(04:21):
course.
But Amy, hi, how are you?
Aimee (04:23):
I am wonderful.
How are you doing, Carolyn?
Carolyn (04:26):
Um, good.
Today, thank you so much forjoining us here.
One of the things that we'vetalked about a lot is produce,
fresh fruits and vegetables, orperhaps Not fresh.
We can talk about that as well.
And I'm just wondering what, youknow, if you had to deliver like
the state of the union onproduce today, where do you
(04:49):
think we stand on consumingproduce in terms of our modern
lives and maybe comparing it towhat we used to do, whether that
be 40 years ago, 100 years agoor millennia ago?
Aimee (05:03):
I feel like for me to give a state of the union
address.
on produce would be one of thoseexperiences where like a
politician is giving a State ofthe Union address and they're
stating the obvious and it's soobvious that people are sitting
on the couch rolling their eyesbecause they're like, tell me
something I didn't know.
(05:24):
It's very clear to, to mostpeople that they're falling
short in that area.
And it's very understandable.
It's very understandable.
When we look at where ourpriorities lie or where we're
driven to focus, it is on tasksand activities and things which
(05:48):
are quick and easy to obtain,right?
Because there's so much on ourplate.
The proverbial plate.
Carolyn (05:55):
I love it.
Aimee (05:57):
That we don't have the bandwidth to get creative with
our meals a lot of the time.
We don't have time to chopvegetables, prep vegetables,
cook vegetables.
And there's a perception that ittakes a great deal of time to do
this.
And so they tend to fall away.
And it's one of those things inthe back of your mind, like
(06:19):
flossing, you're like, Oh, Ishould be doing this, and I'm
not doing this, but I should bedoing this.
It'll be often something that'llcome up when someone is seeking
support for a health goal, youknow, Oh, I should be doing
this.
How can I do this?
Or if I initiate thatconversation, like, you know,
How are you?
How many servings of vegetablesdo you get in a day?
(06:41):
If the follow up isn't, well,what does a serving mean, then
it's, it's like, well, not, notmuch, you know, that's the norm.
Carolyn (06:50):
I agree.
That is the norm I see as well.
It's funny that you mentionedflossing because I've been
thinking a lot about habitslately and working with people
on habit change, you know, and Ido think that It's a little
misleading to equate, you know,things like flossing and
bringing a flossing habit intoyour life with procuring,
(07:13):
preparing, planning for cleaningup after cooking and making
vegetables, let's say, becauseit's just much more
multifaceted.
There are a lot of tough lovecoaches out there and I try to
take a little bit more of akindness approach with clients
and people I'm working with andpeople who are listening to this
(07:36):
because it is complicated andour lives are so full.
Like you said, our plates arevery full.
So when people feel badly aboutnot incorporating more
vegetables in their diet, I dolike to give them grace and let
them see how, you know, it's notquite the same as like another
habit that you might.
Aimee (07:57):
You're absolutely right.
It is, it is an unfaircomparison to compare it to
flossing for sure.
And I think when we think aboutacquiring healthy habits or
being consistent with the habitsthat we want to have as
foundational for our lifestyle,we often are looking at, okay,
the end goal, right?
And not the multiple steps.
(08:18):
We don't take that intoconsideration when we make the
goal.
Uh huh.
Exactly.
And so we do create a falseequivalency where it's like, I'm
going to floss my teeth everynight and I'm going to get, you
know, three servings ofvegetables at dinner, as though
that requires equal energy andeffort.
I
Carolyn (08:34):
know.
That's what I, that's exactlyright.
And that's the same thing withlike resolutions that never get
brought down into, okay, well,let's break that down.
How do we do that?
And then what does it show uplike?
If not in your daily lives, atleast your weekly, right?
Like, so it just when you havethese blue sky goals, and
(08:55):
there's not, you know, thebreaking down of them, and then
people just feel badly.
It's like, no, that's not afailure.
We just have to take a littlebit of a different approach.
Aimee (09:06):
Definitely.
Yeah.
Break it down into just smallsteps.
Right.
Carolyn (09:11):
Exactly.
Aimee (09:12):
There are actually a lot of ways to do that with produce,
even if you are not able to, youknow, make high produce meals at
home.
One of the things that I like totell my clients when they're
first starting out is to juststart looking, just start
looking for vegetables.
(09:33):
When you begin thinking aboutyour next meal, or you sit down
at a restaurant and you open upthe menu, if you ask yourself
the question, Where is theproduce?
Where am I going to get myproduce?
You start spotting it in all ofthe different areas on the menu.
And you start thinking ofoptions where it's always been
(09:55):
there.
But because you never asked thequestion, you didn't realize
it's been sitting there allalong.
Carolyn (10:02):
Yes.
I mean, even when you're lookingat that menu and you're choosing
between two things, you know,just having that orientation
might make you pick one over theother because it's sitting on a
bed of, of broccolini or whathave you, you know, and you just
go with that one instead.
And then what a, What a gentleapproach.
Exactly.
Aimee (10:21):
Exactly.
It's not forced.
It's not dogmatic.
It's not authoritarian.
What you're essentially doing isyou're looking for
opportunities.
You're hunting.
Carolyn (10:30):
Yeah.
Aimee (10:31):
And one of the things that I've done, I did my
master's thesis on the value ofproduce and optimal servings of
produce for longevity and healthspan.
And I was on this ferventmission to get America to.
Eat some produce, please.
Because this is so important.
(10:53):
So important.
And, um, you know, there's a lotthat actually came out of that.
It was a very creative period ofmy time, of time for me.
One of the things that did comeout of it that I haven't spoken
to in a very long time is an appthat my husband created called
Veg Hunter.
And I think it's, it's currentlybeing withheld from being out
(11:13):
like on the app store because wehaven't updated it in a while,
but you can go to veghunter.
com and use the desktop version.
And it's essentially a producetracker.
So you can produce, you cantrack your produce based on, you
know, how many servings ofproduce you have per day,
whether you're measuring cups orgrams.
(11:33):
the color of your produce so youcan get a wide variety.
You can literally use it totrack eating the rainbow.
It's a super fun app and we willbe updating it sometime in the
next month or so.
Carolyn (11:46):
Oh, that's great.
Aimee (11:47):
Yeah, so that it will be available again on iTunes and
Android.
Carolyn (11:51):
Yeah, that's great.
Sometimes I think there might bechallenges of Planning, buying,
preparing somehow, so on, ifwe're eating at home, and also
that oftentimes I don't findvegetables readily available
when I'm hungry and out andabout, it's not like I can duck
into any number of places andpick up some crudités, you know,
(12:13):
it's just not, that's not athing as much as I would hope.
But I guess there's also thequestion of like, there are
people who Because just the wayour food ways have changed and
our culture has changed thathaven't been exposed to a lot of
vegetables and maybe feel likethey don't like a wide range of
vegetables.
Are you seeing both thosedynamics as impediments to
(12:34):
eating more produce or do youfeel like it's more one than the
other?
Aimee (12:38):
I would say, um, at least with the demographic I work
with, most of the time they likesome vegetables.
You may not like all of them,and that's, you know, it's not
realistic to expect everybody tolike everything that grows out
of the ground.
Nope.
But generally, overall,enjoyment of vegetables
typically is not a problem.
And, you know, of course I workwith a very thin slice.
(13:02):
Of the demographic and I knowthat is not true broad spectrum
across the board so you know inregards to to the convenience
and finding them when you andthis will this may be a fun
exercise for you to Carolyn isin that scenario of becoming a
vegetable hunter you areeffectively going to go out in
(13:27):
the world and always be on theprowl.
Before you need to procure ameal, start thinking about where
are vegetables hiding in plainsight?
Where do they congregate in thewild?
Carolyn (13:40):
So funny.
Aimee (13:41):
Grocery stores are a hotbed of produce.
Carolyn (13:46):
Thankfully.
Aimee (13:47):
Yeah, when I'm on a road trip, I don't go through a drive
through.
I stop at a gas station that hasa grocery store.
We fill up the tank, I run in, Iget some vegetables, I get some
protein, I get some quicksnacks.
And then I can maintain, youknow, perhaps not optimal
produce servings on a road trip,but I can make sure that they do
(14:10):
show up every day, and it makessuch a big difference, you know,
particularly for people who havedigestive issues when they're
traveling.
Carolyn (14:19):
Yes, yes, it's really helpful to be able to secure
those.
There is like planning ahead andkind of looking and getting used
to looking is really helpfulbecause then you notice like, Oh
my goodness, you know, like inthis snack box at Starbucks,
there are carrot and celerysticks or what have you, you
know, like kind of knowingwhere, where they can be found.
Aimee (14:42):
And then you start to accrue, you start to accrue this
knowledge base of I can getproduce here.
I can get produce here.
This restaurant has theseoptions.
And And one of the things that Ido recommend for people who
don't like vegetables, generallyspeaking, even those individuals
have one or two that arepassable, that they can
(15:04):
tolerate.
You start there.
The amazing thing about thehuman palate is that it is very
adaptable, and it changes.
It's amazing.
So when you start eating thevegetables that you like, and
you just do that in morefrequency, right?
It's like, I like corn and, or Ilike the peas and carrots frozen
(15:25):
blend.
Fabulous.
Amazing.
Wonderful.
So let's just consistently havethat, right?
Or I like raw carrots, but Idon't like cooked carrots.
Beautiful.
Have some raw carrots with ranchdip or hummus and let that be
your snack throughout the week.
And trade that off with, say,you know, maybe frozen peas,
(15:48):
right?
Or whatever the other vegetableis that's tolerable.
Maybe you only like broccoliwhen it's covered in cheese
sauce.
Fantastic! That's wonderful! Itmeans that there is a way for
you to get broccoli into yourbody.
Carolyn (16:06):
Love it.
Aimee (16:07):
And broccoli's freaking amazing!
Carolyn (16:11):
It is.
It is.
I so agree.
Aimee (16:14):
It has so many compounds that are so wonderful for
protecting cells againstdeveloping cancer, from helping
the liver to detoxify, all ofthe compounds that we are in
contact with.
Broccoli has appreciable amountsof vitamin E.
It even has some iron.
It's a wonderful source offiber.
(16:34):
And for those of you who do cookbroccoli at home, you can save
the stalks.
This is a great tip.
Don't throw those stalks out ordon't compost them.
Instead, what you can do is youcan take a knife and cut off
that tough layer or use avegetable peeler to peel it off.
And the stalk on the inside isactually Sweeter and more, and
(16:55):
more tender than the florets,and it's really wonderful to cut
up like carrot spears and thenuse it as a hummus dip.
The other thing that I like todo is steam it and then blend it
in, blend it and then mix it inwith guacamole.
And then you have broccoli.
Carolyn (17:14):
I love that.
I didn't think of not cooking italong with the florets and then
using it raw as like a dipcarrier.
That's a great tip.
I also agree.
Once you peel the rough edgesoff, it really is as good as the
rest of it.
So it's great to not waste it.
And I think it is even slightlyhas a slightly different makeup
(17:34):
than the florets.
So everything is helpful.
That beep indicates we're abouthalfway through the episode.
So if you're not walking a loop,you might want to turn around
and head back now.
I love that approach.
And I love the gentleness ofeating it however you want and
getting it in, in whatever way.
(17:55):
And your perspective applies tome.
Similarly, in your view on, youknow, organic produce, like,
it's way more important to getit in any shape, way, shape or
form than to be very preciousabout it, I guess.
Aimee (18:11):
100%.
And I don't think that can beemphasized enough.
Because the health cultureonline is so purist that in
addition to really, I think,driving away a lot of people who
could benefit from their goodintentions, it also makes health
(18:34):
inaccessible to many people.
Because they can't affordorganic 100 percent of the time.
That is simply unrealistic toask of the majority of the
population.
Not all of us have garden spaceto be growing our own food, even
if we wanted to.
(18:55):
And the time.
And the time, precisely.
When we hold this ideal at theexpense of everything else,
Right.
It's just another example of allor nothing thinking that only
ends in nothing.
Carolyn (19:13):
Yeah, exactly.
Exactly.
And whether we bring that all ornothing thinking on ourselves,
or it's overlaid by society.
And like you said, the healthand wellness culture, you know,
online and in various otherplaces, it doesn't matter
because You know, if we're notgoing to be perfect, then we're
(19:33):
going to oftentimes do nothing.
And obviously, there's so much,you know, fruit, so to speak, to
be harvested by living in thegray on this or anything.
And so to make it seem likethere's only one way to do this,
right?
No, absolutely, absolutely not.
(19:54):
Anything that makes us feel thatway is a real detriment to our
health.
Aimee (19:58):
Yes, absolutely.
Absolutely.
Absolutely.
You know, if you're on a verylow fixed income and you are
getting your produce from, youknow, the food bank, you are at
the mercy of whatever isavailable.
Canned produce is fine.
It still has some antioxidantsin there.
It still has fiber.
(20:18):
It still has some vitamins.
It will still help your palateacclimate to a broader range of
produce options in time.
If you are consistentlyconsuming what you can get your
hands on in whatever form youcan get your hands on it.
There is no bad way to do this.
Carolyn (20:40):
That is so important for people to hear, so thank you
so much for, for spelling thatout.
Aimee (20:46):
Yeah, absolutely.
One of the things, too, thatpeople can do if they are
struggling with produce varietyor have a very limited range of,
um, vegetables in particular,most people are more keen on
fruit than veggies, And thisalso holds true for those who
are unfamiliar with cookingvegetables and feel very
(21:07):
intimidated by working with themin the kitchen, right?
In these situations, it is very,very helpful when you are dining
out to order something that hasvegetables in it.
To order a vegetable focusedmeal and see how the cooks and
(21:27):
the chefs behind the kitchen arepreparing it because it may be
that you actually like brusselsprouts, but they need to be
deep fried and salted.
Carolyn (21:39):
Funny.
That's like the new French fryin my
Aimee (21:44):
book.
Yeah, exactly.
Exactly.
And, you know, I'm not.
I'm not going to diss that.
Brussels sprouts are like,they're another cruciferous
vegetable.
They're right up there withbroccoli.
They're also so amazing.
And you know, if they're deepfried, okay, that's fine.
You are still actually very,very subtly acclimating your
(22:04):
palate to that more bitter tastethat a lot of vegetables have,
or that soul free kind of oldegg taste.
Yeah.
Yes.
Yeah.
That cruciferous vegetables can,can get, particularly as they
start to age.
And that will, that will allowyou in the future to again,
(22:25):
expand your palate.
If you're not familiar withcooking vegetables.
And you really like those deepfried brussel sprouts in your
gosh, you're like, gosh, maybewhat if I found a fried brussel
sprout recipe that I could tryin the air fryer?
Could that work?
And then you have an in to startto expand your repertoire with
(22:49):
something that you know, if youfind the right recipe, you're
going to enjoy it just as muchas what you enjoy in the
restaurant.
And you start to expand yourpossibilities.
If you're a super taster, youcan ascertain like, what are
some of the flavors in thisvinaigrette, in this salad that
made it so amazing?
(23:10):
What are all the vegetables inhere?
Can I do something like this athome?
And you can start to play withdifferent flavors and, and
really let the pros who knowwhat they're doing, be your
inspiration and your initialguide into this, this foray of.
Abundance that produce canreally give us because there is
(23:33):
so much of it so many varietiesthat can be prepared in so many
ways.
It's impossible to get bored.
So long as you stay curious,
Carolyn (23:44):
perfectly stated a couple of things I do at
restaurants is, um, I scan thesides and sometimes we order a
side as an appetizer.
So I'm starting the meal, youknow, with a delicious
preparation of a vegetable thatI would probably not make at
home, or maybe I, you know,approximate it later, like you
say, and another thing I'll dois ask for side dishes of things
(24:09):
I'm not ordering, but thevegetables that come with that.
So like, you know, if I see likelast night, I just happened to
have eaten out and there was Oneof the entrees came with
something called a salsifypuree, and I asked if I could
have a side dish of it.
It's not something I wouldnormally make or eat, and I
probably maybe even said itwrong, I don't know, because
it's not something I grew uphearing about, but it was
(24:32):
delicious, you know, so it just,Is another way to explore with,
like you said, a pro at the helmwho can help us introduce a
different preparation orsomething that, you know, just a
flavor that goes so well withsomething that maybe we want to
expand to.
And only other thing that I'lljust build on what you were
saying is one of the approachesthat I took with my kids was
(24:54):
like food linking, where you.
Think about what you like, andthen maybe you change up a
slight variety of it.
You know what I mean?
Like you change up one aspect ofit, like the vegetable itself,
prepared the same way thatyou've been enjoying broccoli
all those years, you know what Imean?
Or the preparation changes, andyou try, you know, it with
(25:15):
something else, but just a wayto sort of like take what you're
doing, what you're liking, andseeing if there's something
similar, you know what I mean?
Like even for carrots, goingfrom all orange carrots to maybe
multi colored carrots, which I'mfinding just to be more
prevalent here in thesupermarkets in the US.
And so even those just thedifferent colors will give us
(25:36):
different nutrients and slightlydifferent flavors and certainly
a different look.
And so just taking what youalready like, and maybe looking
ways to expand a little bit fromthere, like jumping from a lily
pad to another one.
Aimee (25:49):
Yes, I love that.
That's a great idea because youretain that aspect of
familiarity and comfort and justcrack that door just a little
bit open, open a little bitmore.
Carolyn (26:00):
Tweak it a little bit.
Aimee (26:01):
Yeah.
Carolyn (26:08):
So it seemed like maybe it was pronounced Salsify but
then I saw Gordon Ramsey in a 30second video preparing it and he
said Salsify.
Salsa phi, salsa fee, however wesay it.
It's a root vegetable, and I hadit mashed that night at a
restaurant, which was so good,but check out Gordon's 30 second
video, which I'll link to in theshow notes.
(26:28):
He fried the salsa fee phi, butI Probably would do that in the
air fryer.
By the way, here's a perfectreason to broaden our range of
vegetables that we eat.
Salsify was used by the Greeksand Romans for medicinal
properties, including forgallbladder.
and liver issues, and theSpaniards used to use it for
(26:52):
treating snakebites.
There are a host of reasons toeat it now in the current day,
in addition to its great flavorand texture.
It can help feed our mostbeneficial gut bacteria.
It has certain antioxidants thatmight help reduce the risks of
some cancers like prostatecancer, breast cancer, colon
cancer, ovarian cancer, and itmight even help prevent cancer.
(27:14):
promote hair growth.
I'll put an article singingSalsify's praises in the show
notes as well.
Okay, so back to Amy and ourvegetable hunting.
I love the idea of priming ourbrains to be on the lookout for
veggies.
I agree that's so fun, but I'venever looked at it that way
before.
And priming can really help usbe on the lookout for anything.
(27:34):
For our negative self talk, ifwe're going on a walk, maybe if
we're primed to look for awe andwonder, we'll find that more.
And now we might find veggieswhere we don't expect them, like
at the gas station.
In, uh, the Midlife HealthLaunchpad program that's going
on now, we were just talkingabout so called food rules,
including those put forth byMichael Pollan several years
(27:55):
back.
In addition to his saying, um,Eat food, mostly plants, not too
much, which would speak toeating vegetables, by the way.
But in addition to that, he hadsome other guidelines for how to
eat healthfully in our modernworld.
One of those was don't eat whereyou get your gas, gasoline, that
is.
Well, personally.
I'm thrilled every time I seesome healthy options anywhere I
(28:18):
happen to be.
And if that's at the gasstation, well, it's pretty
awesome.
So I got to run.
I'm packing up for our move,which I'll talk a little bit
more about next time or sometimesoon.
And also next time, Amy and Iwill dig a little deeper veggie
wise.
Oh, see what I did there?
Dig veggies.
Anyway, uh, we'll come back andwe'll talk about some more how
tos.
(28:38):
Maybe something will spark athought different from how
you've thought about preppingveggies or dealing with picky
eaters or something elsealtogether.
And you'll have that, ooh, neverthought about it that way
before.
That'll get you perhaps gettingmore vegetables into your diet
to feel better and enjoy betterhealth.
See you next time.
(29:02):
A reminder that neither I nor mypodcast guests are doctors or
healthcare professionals of anykind.
And nothing on this podcast orassociated content should be
considered medical advice.
The information provided byWellness While Walking, Whole
Life Workshop, and Bermuda RoadWellness, LLC.
(29:23):
is for informational andentertainment purposes only.
It is not intended to be asubstitute for professional
medical advice, diagnosis, ortreatment.
Always seek the advice of yourphysician or other qualified
health care provider with anyquestions you may have regarding
a medical condition or treatmentand before undertaking any new
(29:46):
health care regimen, includingwalking.
Happy holidays, my fellow healthy
(00:01):
heathens for the next twoepisodes.
I'm going to be taking some timeoff to enjoy my family this
holiday season, but I am notgoing to leave you hanging.
My podcast, pal, Carolyn ofwellness, while walking has
graciously shared the episodesthat I recorded with her, for
her podcast.
And over the next two weeks, I'mgoing to share these episodes
(00:22):
with you.
So we're going to be talking allabout vegetables and it's a
really great segue into some ofwhat I am planning on sharing in
2025.
You're going to learn some timehonored tips to get more veggies
on your plate in easy,sustainable ways, how to
increase your willingness to eatvegetables when you are feeling
a little reluctant and how toget better at finding them
(00:43):
whether you are on the road inan airport, or even navigating a
new grocery store.
Carolyn and I discuss what to dowhen your plan goes sideways,
creative ideas on how to expandyour veggie palette and myriads
of ways that veggies can improveyour health.
I do hope that you enjoy theseconversations as much as I
enjoyed.
having them and have awonderful, wonderful holiday.
Carolyn (01:09):
We're going on a vegetable hunt.
Guest Amy, host of theBlasphemous Nutrition Podcast,
will give us some tips forfinding vegetables out in the
real world and bringing theminto our lives and onto our
plates in a realistic way andwith a big dose of fun.
(01:33):
Welcome to the wellness whilewalking podcast.
I'm your walking guide andhealth coach, Carolyn Cohen.
Whether you've been walking orotherwise moving regularly, or
it's fallen off your schedule,I'll be here to help you make
your own wellness priority.
We'll plan for about a 30 minutewalk each week, and while you're
(01:54):
ambling, I'll be rambling inyour ear.
Mm hmm.
We will talk about walking abit, but also about wellness in
the largest sense of the word sothat we can continue on a
journey of a beautiful life ofno regrets.
Let's chat, learn, laugh, andmove in the most natural way
possible, and then get back toit.
(02:16):
To designing and living thebest, most rewarding lives we
each ever imagined.
Hi, welcome to episode 227.
Thanks for being here with metoday.
Before we continue a reminderthat I'm not a doctor or mental
health professional, and thecontent presented here is for
educational and informationalpurposes only.
(02:36):
Please make sure you check withyour doctor before making any
health or lifestyle changes.
Oh yeah, I never thought of itlike that, is one of my favorite
things to say, and if not tosay, then to feel.
Having somebody open up adifferent way of looking at
(02:58):
things for me, I think is such agift.
I've learned a lot aboutvegetables over the course of my
studies and years as, you know,a home chef, an eater of
vegetables.
I've coached a lot of folks ongetting more vegetables into
their diet, and I've sungvegetables Praises here on the
show before, but today'sconversation opened me up to
(03:19):
some new ideas and approaches towarming up to vegetables and how
to expand our veggie reach, ifyou will.
My guest today is Amy.
She's the host of theBlasphemous Nutrition podcast,
and she paves a different pathto getting more of those veggies
in on a regular basis than we'vespoken about before.
(03:40):
Before I step aside to let youhear the conversation.
It might be Salsa fee, you'llunderstand in a few minutes.
Okay, let's do this.
Hello everybody, I am here withAmy.
(04:00):
She's a nutritionist and thehost of the Blasphemous
Nutrition Podcast.
We crossed paths recently.
I'm so glad we did.
We're like minded in many ways.
We have some differing points ofview and approaches in others.
And I'm really excited to speakwith her today because I know
you're going to get a lot out ofwhat she delivers.
And I will link to where you canfind her in the show notes, of
(04:21):
course.
But Amy, hi, how are you?
Aimee (04:23):
I am wonderful.
How are you doing, Carolyn?
Carolyn (04:26):
Um, good.
Today, thank you so much forjoining us here.
One of the things that we'vetalked about a lot is produce,
fresh fruits and vegetables, orperhaps Not fresh.
We can talk about that as well.
And I'm just wondering what, youknow, if you had to deliver like
the state of the union onproduce today, where do you
(04:49):
think we stand on consumingproduce in terms of our modern
lives and maybe comparing it towhat we used to do, whether that
be 40 years ago, 100 years agoor millennia ago?
Aimee (05:03):
I feel like for me to give a state of the union
address.
on produce would be one of thoseexperiences where like a
politician is giving a State ofthe Union address and they're
stating the obvious and it's soobvious that people are sitting
on the couch rolling their eyesbecause they're like, tell me
something I didn't know.
(05:24):
It's very clear to, to mostpeople that they're falling
short in that area.
And it's very understandable.
It's very understandable.
When we look at where ourpriorities lie or where we're
driven to focus, it is on tasksand activities and things which
(05:48):
are quick and easy to obtain,right?
Because there's so much on ourplate.
The proverbial plate.
Carolyn (05:55):
I love it.
Aimee (05:57):
That we don't have the bandwidth to get creative with
our meals a lot of the time.
We don't have time to chopvegetables, prep vegetables,
cook vegetables.
And there's a perception that ittakes a great deal of time to do
this.
And so they tend to fall away.
And it's one of those things inthe back of your mind, like
(06:19):
flossing, you're like, Oh, Ishould be doing this, and I'm
not doing this, but I should bedoing this.
It'll be often something that'llcome up when someone is seeking
support for a health goal, youknow, Oh, I should be doing
this.
How can I do this?
Or if I initiate thatconversation, like, you know,
How are you?
How many servings of vegetablesdo you get in a day?
(06:41):
If the follow up isn't, well,what does a serving mean, then
it's, it's like, well, not, notmuch, you know, that's the norm.
Carolyn (06:50):
I agree.
That is the norm I see as well.
It's funny that you mentionedflossing because I've been
thinking a lot about habitslately and working with people
on habit change, you know, and Ido think that It's a little
misleading to equate, you know,things like flossing and
bringing a flossing habit intoyour life with procuring,
(07:13):
preparing, planning for cleaningup after cooking and making
vegetables, let's say, becauseit's just much more
multifaceted.
There are a lot of tough lovecoaches out there and I try to
take a little bit more of akindness approach with clients
and people I'm working with andpeople who are listening to this
(07:36):
because it is complicated andour lives are so full.
Like you said, our plates arevery full.
So when people feel badly aboutnot incorporating more
vegetables in their diet, I dolike to give them grace and let
them see how, you know, it's notquite the same as like another
habit that you might.
Aimee (07:57):
You're absolutely right.
It is, it is an unfaircomparison to compare it to
flossing for sure.
And I think when we think aboutacquiring healthy habits or
being consistent with the habitsthat we want to have as
foundational for our lifestyle,we often are looking at, okay,
the end goal, right?
And not the multiple steps.
(08:18):
We don't take that intoconsideration when we make the
goal.
Uh huh.
Exactly.
And so we do create a falseequivalency where it's like, I'm
going to floss my teeth everynight and I'm going to get, you
know, three servings ofvegetables at dinner, as though
that requires equal energy andeffort.
I
Carolyn (08:34):
know.
That's what I, that's exactlyright.
And that's the same thing withlike resolutions that never get
brought down into, okay, well,let's break that down.
How do we do that?
And then what does it show uplike?
If not in your daily lives, atleast your weekly, right?
Like, so it just when you havethese blue sky goals, and
(08:55):
there's not, you know, thebreaking down of them, and then
people just feel badly.
It's like, no, that's not afailure.
We just have to take a littlebit of a different approach.
Aimee (09:06):
Definitely.
Yeah.
Break it down into just smallsteps.
Right.
Carolyn (09:11):
Exactly.
Aimee (09:12):
There are actually a lot of ways to do that with produce,
even if you are not able to, youknow, make high produce meals at
home.
One of the things that I like totell my clients when they're
first starting out is to juststart looking, just start
looking for vegetables.
(09:33):
When you begin thinking aboutyour next meal, or you sit down
at a restaurant and you open upthe menu, if you ask yourself
the question, Where is theproduce?
Where am I going to get myproduce?
You start spotting it in all ofthe different areas on the menu.
And you start thinking ofoptions where it's always been
(09:55):
there.
But because you never asked thequestion, you didn't realize
it's been sitting there allalong.
Carolyn (10:02):
Yes.
I mean, even when you're lookingat that menu and you're choosing
between two things, you know,just having that orientation
might make you pick one over theother because it's sitting on a
bed of, of broccolini or whathave you, you know, and you just
go with that one instead.
And then what a, What a gentleapproach.
Exactly.
Aimee (10:21):
Exactly.
It's not forced.
It's not dogmatic.
It's not authoritarian.
What you're essentially doing isyou're looking for
opportunities.
You're hunting.
Carolyn (10:30):
Yeah.
Aimee (10:31):
And one of the things that I've done, I did my
master's thesis on the value ofproduce and optimal servings of
produce for longevity and healthspan.
And I was on this ferventmission to get America to.
Eat some produce, please.
Because this is so important.
(10:53):
So important.
And, um, you know, there's a lotthat actually came out of that.
It was a very creative period ofmy time, of time for me.
One of the things that did comeout of it that I haven't spoken
to in a very long time is an appthat my husband created called
Veg Hunter.
And I think it's, it's currentlybeing withheld from being out
(11:13):
like on the app store because wehaven't updated it in a while,
but you can go to veghunter.
com and use the desktop version.
And it's essentially a producetracker.
So you can produce, you cantrack your produce based on, you
know, how many servings ofproduce you have per day,
whether you're measuring cups orgrams.
(11:33):
the color of your produce so youcan get a wide variety.
You can literally use it totrack eating the rainbow.
It's a super fun app and we willbe updating it sometime in the
next month or so.
Carolyn (11:46):
Oh, that's great.
Aimee (11:47):
Yeah, so that it will be available again on iTunes and
Android.
Carolyn (11:51):
Yeah, that's great.
Sometimes I think there might bechallenges of Planning, buying,
preparing somehow, so on, ifwe're eating at home, and also
that oftentimes I don't findvegetables readily available
when I'm hungry and out andabout, it's not like I can duck
into any number of places andpick up some crudités, you know,
(12:13):
it's just not, that's not athing as much as I would hope.
But I guess there's also thequestion of like, there are
people who Because just the wayour food ways have changed and
our culture has changed thathaven't been exposed to a lot of
vegetables and maybe feel likethey don't like a wide range of
vegetables.
Are you seeing both thosedynamics as impediments to
(12:34):
eating more produce or do youfeel like it's more one than the
other?
Aimee (12:38):
I would say, um, at least with the demographic I work
with, most of the time they likesome vegetables.
You may not like all of them,and that's, you know, it's not
realistic to expect everybody tolike everything that grows out
of the ground.
Nope.
But generally, overall,enjoyment of vegetables
typically is not a problem.
And, you know, of course I workwith a very thin slice.
(13:02):
Of the demographic and I knowthat is not true broad spectrum
across the board so you know inregards to to the convenience
and finding them when you andthis will this may be a fun
exercise for you to Carolyn isin that scenario of becoming a
vegetable hunter you areeffectively going to go out in
(13:27):
the world and always be on theprowl.
Before you need to procure ameal, start thinking about where
are vegetables hiding in plainsight?
Where do they congregate in thewild?
Carolyn (13:40):
So funny.
Aimee (13:41):
Grocery stores are a hotbed of produce.
Carolyn (13:46):
Thankfully.
Aimee (13:47):
Yeah, when I'm on a road trip, I don't go through a drive
through.
I stop at a gas station that hasa grocery store.
We fill up the tank, I run in, Iget some vegetables, I get some
protein, I get some quicksnacks.
And then I can maintain, youknow, perhaps not optimal
produce servings on a road trip,but I can make sure that they do
(14:10):
show up every day, and it makessuch a big difference, you know,
particularly for people who havedigestive issues when they're
traveling.
Carolyn (14:19):
Yes, yes, it's really helpful to be able to secure
those.
There is like planning ahead andkind of looking and getting used
to looking is really helpfulbecause then you notice like, Oh
my goodness, you know, like inthis snack box at Starbucks,
there are carrot and celerysticks or what have you, you
know, like kind of knowingwhere, where they can be found.
Aimee (14:42):
And then you start to accrue, you start to accrue this
knowledge base of I can getproduce here.
I can get produce here.
This restaurant has theseoptions.
And And one of the things that Ido recommend for people who
don't like vegetables, generallyspeaking, even those individuals
have one or two that arepassable, that they can
(15:04):
tolerate.
You start there.
The amazing thing about thehuman palate is that it is very
adaptable, and it changes.
It's amazing.
So when you start eating thevegetables that you like, and
you just do that in morefrequency, right?
It's like, I like corn and, or Ilike the peas and carrots frozen
(15:25):
blend.
Fabulous.
Amazing.
Wonderful.
So let's just consistently havethat, right?
Or I like raw carrots, but Idon't like cooked carrots.
Beautiful.
Have some raw carrots with ranchdip or hummus and let that be
your snack throughout the week.
And trade that off with, say,you know, maybe frozen peas,
(15:48):
right?
Or whatever the other vegetableis that's tolerable.
Maybe you only like broccoliwhen it's covered in cheese
sauce.
Fantastic! That's wonderful! Itmeans that there is a way for
you to get broccoli into yourbody.
Carolyn (16:06):
Love it.
Aimee (16:07):
And broccoli's freaking amazing!
Carolyn (16:11):
It is.
It is.
I so agree.
Aimee (16:14):
It has so many compounds that are so wonderful for
protecting cells againstdeveloping cancer, from helping
the liver to detoxify, all ofthe compounds that we are in
contact with.
Broccoli has appreciable amountsof vitamin E.
It even has some iron.
It's a wonderful source offiber.
(16:34):
And for those of you who do cookbroccoli at home, you can save
the stalks.
This is a great tip.
Don't throw those stalks out ordon't compost them.
Instead, what you can do is youcan take a knife and cut off
that tough layer or use avegetable peeler to peel it off.
And the stalk on the inside isactually Sweeter and more, and
(16:55):
more tender than the florets,and it's really wonderful to cut
up like carrot spears and thenuse it as a hummus dip.
The other thing that I like todo is steam it and then blend it
in, blend it and then mix it inwith guacamole.
And then you have broccoli.
Carolyn (17:14):
I love that.
I didn't think of not cooking italong with the florets and then
using it raw as like a dipcarrier.
That's a great tip.
I also agree.
Once you peel the rough edgesoff, it really is as good as the
rest of it.
So it's great to not waste it.
And I think it is even slightlyhas a slightly different makeup
(17:34):
than the florets.
So everything is helpful.
That beep indicates we're abouthalfway through the episode.
So if you're not walking a loop,you might want to turn around
and head back now.
I love that approach.
And I love the gentleness ofeating it however you want and
getting it in, in whatever way.
(17:55):
And your perspective applies tome.
Similarly, in your view on, youknow, organic produce, like,
it's way more important to getit in any shape, way, shape or
form than to be very preciousabout it, I guess.
Aimee (18:11):
100%.
And I don't think that can beemphasized enough.
Because the health cultureonline is so purist that in
addition to really, I think,driving away a lot of people who
could benefit from their goodintentions, it also makes health
(18:34):
inaccessible to many people.
Because they can't affordorganic 100 percent of the time.
That is simply unrealistic toask of the majority of the
population.
Not all of us have garden spaceto be growing our own food, even
if we wanted to.
(18:55):
And the time.
And the time, precisely.
When we hold this ideal at theexpense of everything else,
Right.
It's just another example of allor nothing thinking that only
ends in nothing.
Carolyn (19:13):
Yeah, exactly.
Exactly.
And whether we bring that all ornothing thinking on ourselves,
or it's overlaid by society.
And like you said, the healthand wellness culture, you know,
online and in various otherplaces, it doesn't matter
because You know, if we're notgoing to be perfect, then we're
(19:33):
going to oftentimes do nothing.
And obviously, there's so much,you know, fruit, so to speak, to
be harvested by living in thegray on this or anything.
And so to make it seem likethere's only one way to do this,
right?
No, absolutely, absolutely not.
(19:54):
Anything that makes us feel thatway is a real detriment to our
health.
Aimee (19:58):
Yes, absolutely.
Absolutely.
Absolutely.
You know, if you're on a verylow fixed income and you are
getting your produce from, youknow, the food bank, you are at
the mercy of whatever isavailable.
Canned produce is fine.
It still has some antioxidantsin there.
It still has fiber.
(20:18):
It still has some vitamins.
It will still help your palateacclimate to a broader range of
produce options in time.
If you are consistentlyconsuming what you can get your
hands on in whatever form youcan get your hands on it.
There is no bad way to do this.
Carolyn (20:40):
That is so important for people to hear, so thank you
so much for, for spelling thatout.
Aimee (20:46):
Yeah, absolutely.
One of the things, too, thatpeople can do if they are
struggling with produce varietyor have a very limited range of,
um, vegetables in particular,most people are more keen on
fruit than veggies, And thisalso holds true for those who
are unfamiliar with cookingvegetables and feel very
(21:07):
intimidated by working with themin the kitchen, right?
In these situations, it is very,very helpful when you are dining
out to order something that hasvegetables in it.
To order a vegetable focusedmeal and see how the cooks and
(21:27):
the chefs behind the kitchen arepreparing it because it may be
that you actually like brusselsprouts, but they need to be
deep fried and salted.
Carolyn (21:39):
Funny.
That's like the new French fryin my
Aimee (21:44):
book.
Yeah, exactly.
Exactly.
And, you know, I'm not.
I'm not going to diss that.
Brussels sprouts are like,they're another cruciferous
vegetable.
They're right up there withbroccoli.
They're also so amazing.
And you know, if they're deepfried, okay, that's fine.
You are still actually very,very subtly acclimating your
(22:04):
palate to that more bitter tastethat a lot of vegetables have,
or that soul free kind of oldegg taste.
Yeah.
Yes.
Yeah.
That cruciferous vegetables can,can get, particularly as they
start to age.
And that will, that will allowyou in the future to again,
(22:25):
expand your palate.
If you're not familiar withcooking vegetables.
And you really like those deepfried brussel sprouts in your
gosh, you're like, gosh, maybewhat if I found a fried brussel
sprout recipe that I could tryin the air fryer?
Could that work?
And then you have an in to startto expand your repertoire with
(22:49):
something that you know, if youfind the right recipe, you're
going to enjoy it just as muchas what you enjoy in the
restaurant.
And you start to expand yourpossibilities.
If you're a super taster, youcan ascertain like, what are
some of the flavors in thisvinaigrette, in this salad that
made it so amazing?
(23:10):
What are all the vegetables inhere?
Can I do something like this athome?
And you can start to play withdifferent flavors and, and
really let the pros who knowwhat they're doing, be your
inspiration and your initialguide into this, this foray of.
Abundance that produce canreally give us because there is
(23:33):
so much of it so many varietiesthat can be prepared in so many
ways.
It's impossible to get bored.
So long as you stay curious,
Carolyn (23:44):
perfectly stated a couple of things I do at
restaurants is, um, I scan thesides and sometimes we order a
side as an appetizer.
So I'm starting the meal, youknow, with a delicious
preparation of a vegetable thatI would probably not make at
home, or maybe I, you know,approximate it later, like you
say, and another thing I'll dois ask for side dishes of things
(24:09):
I'm not ordering, but thevegetables that come with that.
So like, you know, if I see likelast night, I just happened to
have eaten out and there was Oneof the entrees came with
something called a salsifypuree, and I asked if I could
have a side dish of it.
It's not something I wouldnormally make or eat, and I
probably maybe even said itwrong, I don't know, because
it's not something I grew uphearing about, but it was
(24:32):
delicious, you know, so it just,Is another way to explore with,
like you said, a pro at the helmwho can help us introduce a
different preparation orsomething that, you know, just a
flavor that goes so well withsomething that maybe we want to
expand to.
And only other thing that I'lljust build on what you were
saying is one of the approachesthat I took with my kids was
(24:54):
like food linking, where you.
Think about what you like, andthen maybe you change up a
slight variety of it.
You know what I mean?
Like you change up one aspect ofit, like the vegetable itself,
prepared the same way thatyou've been enjoying broccoli
all those years, you know what Imean?
Or the preparation changes, andyou try, you know, it with
(25:15):
something else, but just a wayto sort of like take what you're
doing, what you're liking, andseeing if there's something
similar, you know what I mean?
Like even for carrots, goingfrom all orange carrots to maybe
multi colored carrots, which I'mfinding just to be more
prevalent here in thesupermarkets in the US.
And so even those just thedifferent colors will give us
(25:36):
different nutrients and slightlydifferent flavors and certainly
a different look.
And so just taking what youalready like, and maybe looking
ways to expand a little bit fromthere, like jumping from a lily
pad to another one.
Aimee (25:49):
Yes, I love that.
That's a great idea because youretain that aspect of
familiarity and comfort and justcrack that door just a little
bit open, open a little bitmore.
Carolyn (26:00):
Tweak it a little bit.
Aimee (26:01):
Yeah.
Carolyn (26:08):
So it seemed like maybe it was pronounced Salsify but
then I saw Gordon Ramsey in a 30second video preparing it and he
said Salsify.
Salsa phi, salsa fee, however wesay it.
It's a root vegetable, and I hadit mashed that night at a
restaurant, which was so good,but check out Gordon's 30 second
video, which I'll link to in theshow notes.
(26:28):
He fried the salsa fee phi, butI Probably would do that in the
air fryer.
By the way, here's a perfectreason to broaden our range of
vegetables that we eat.
Salsify was used by the Greeksand Romans for medicinal
properties, including forgallbladder.
and liver issues, and theSpaniards used to use it for
(26:52):
treating snakebites.
There are a host of reasons toeat it now in the current day,
in addition to its great flavorand texture.
It can help feed our mostbeneficial gut bacteria.
It has certain antioxidants thatmight help reduce the risks of
some cancers like prostatecancer, breast cancer, colon
cancer, ovarian cancer, and itmight even help prevent cancer.
(27:14):
promote hair growth.
I'll put an article singingSalsify's praises in the show
notes as well.
Okay, so back to Amy and ourvegetable hunting.
I love the idea of priming ourbrains to be on the lookout for
veggies.
I agree that's so fun, but I'venever looked at it that way
before.
And priming can really help usbe on the lookout for anything.
(27:34):
For our negative self talk, ifwe're going on a walk, maybe if
we're primed to look for awe andwonder, we'll find that more.
And now we might find veggieswhere we don't expect them, like
at the gas station.
In, uh, the Midlife HealthLaunchpad program that's going
on now, we were just talkingabout so called food rules,
including those put forth byMichael Pollan several years
(27:55):
back.
In addition to his saying, um,Eat food, mostly plants, not too
much, which would speak toeating vegetables, by the way.
But in addition to that, he hadsome other guidelines for how to
eat healthfully in our modernworld.
One of those was don't eat whereyou get your gas, gasoline, that
is.
Well, personally.
I'm thrilled every time I seesome healthy options anywhere I
(28:18):
happen to be.
And if that's at the gasstation, well, it's pretty
awesome.
So I got to run.
I'm packing up for our move,which I'll talk a little bit
more about next time or sometimesoon.
And also next time, Amy and Iwill dig a little deeper veggie
wise.
Oh, see what I did there?
Dig veggies.
Anyway, uh, we'll come back andwe'll talk about some more how
tos.
(28:38):
Maybe something will spark athought different from how
you've thought about preppingveggies or dealing with picky
eaters or something elsealtogether.
And you'll have that, ooh, neverthought about it that way
before.
That'll get you perhaps gettingmore vegetables into your diet
to feel better and enjoy betterhealth.
See you next time.
(29:02):
A reminder that neither I nor mypodcast guests are doctors or
healthcare professionals of anykind.
And nothing on this podcast orassociated content should be
considered medical advice.
The information provided byWellness While Walking, Whole
Life Workshop, and Bermuda RoadWellness, LLC.
(29:23):
is for informational andentertainment purposes only.
It is not intended to be asubstitute for professional
medical advice, diagnosis, ortreatment.
Always seek the advice of yourphysician or other qualified
health care provider with anyquestions you may have regarding
a medical condition or treatmentand before undertaking any new
(29:46):
health care regimen, includingwalking.
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