November 27, 2024 • 19 mins
Welcome to the Essence of Health Tea Time Podcast!
Today we are “reheating” The Tea On Starting A Plan For Healthy Nourishment with a fresh listen to reignite your motivation to get started on achieving your health goals!
Have you avoided changing your diet due to concerns about the challenge this change may present for you?
In this episode Dr. Toombs-Withers will be chatting with Yaqutullah Ibraheem Muhammed, Nutritionist and Recipe Developer, and they will be spilling the tea on practical tips to get you started with a new, healthier way of eating.
Synopsis:
- Discover some quick and easy ways to get more plants on your plate.
- Learn how having the right resources and community can play an important part in successful achievement of your health goals.
- Discover how to get a healthy meal even if you don’t enjoy cooking.
- Learn what staples you should always have on hand to create a healthy meal.
Connect with Essence of Health:
– Join the FREE Nourish & Flourish 5 Day Challenge at www.DrShayla.com/NFchallenge
–Take our FREE Class “Ditch The Diet: Mindful Strategies for Lasting Metabolic Health” at www.DrShayla.com/DTD
–Learn more about Essence of Health Wellness Clinic & Coaching at www.DrShayla.com/EOH
–Submit a question to our "Ask The Expert" segment of this podcast so that you can get my opinion on your questions related to plant based nutrition, health and wellness.
Submit your questions for this segment here: https://essenceofhealth.link/ask-the-expert
–Click the SUBSCRIBE button on your favorite podcast platform so that you never miss a moment of the Essence of Health Tea Time Podcast!
–Get your FREE "Healthy Tips For A Healthy Lifestyle" Guide to get you started on your health and wellness path. https://essenceofhealth.link/e-book
–Follow Dr. Shayla on social media at Essence of Health Wellness Clinic on Facebook, Instagram, and YouTube and at DrShayla on TikTok.
—-----------------------------------------------------------------
Ways to Connect with Yaqutullah:
https://www.instagram.com/nutritionprescriptions
https://linktr.ee/Resilient.rdn.nutriscripts
The Essence of Health is in You!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to the Essence of Health Tea Time Podcast.
(00:19):
I am your host, Dr. Shayla Toons-Whithers.
As a double board certified family and obesity medicine physician with over 12 years of experience
in medicine, I teach motivated individuals how to achieve their desired quality of life
while preventing and reversing chronic diseases.
(00:40):
It's Tea Time.
On today's episode of the Essence of Health Tea Time Podcast, I have a special guest,
Yakutala Ibrahim Mohammed.
Yakutala is the owner of Nutrition Prescriptions LLC, a consulting practice that specializes
in recipe development and analysis, nutrition education, and women's wellness.
(01:03):
She serves as a member of the Halal Food and Nutrition Security Research Advisory Group,
convened by Academy of Nutrition and Dietetics Foundation and Islamic Food and Nutrition
Council of America to evaluate access to halal foods and food and nutrition security among
Muslim college students in the United States.
(01:25):
She is also a freelance writer and recipe developer.
She has developed curriculum materials for multiple universities.
Yakutala has 16 years of experience in dietetics and nutrition, working with patients and clients
on improving their health outcomes related to diabetes and weight management, cardiac
(01:45):
disease, blood pressure, and cholesterol management.
She utilizes her creative talents in developing and promoting healthy recipes and interactive
nutrition education programs.
She loves empowering you to learn and apply evidence-based nutrition into every facet
of our lives and to understand the connection between faith, health, and wellness.
(02:09):
Thank you, Yakutala, for joining me.
Thanks for having me today.
Happy New Year, everyone.
All righty.
So we're going to dive in and I typically like for my plant-based guests that come on,
I'm always excited and I love hearing their story too.
So if you don't mind sharing with us, what's your plant-based story?
When did you, you know, maybe start consuming a more plant-based diet and how's that been
(02:31):
for you?
So when I was 12, my dad passed from a heart attack, right?
So I was like, wow, you know, I mean, at such a young age, I was like, hmm, like, what can
I do, I guess with my life to really try to help others out?
So I've always been interested in nutrition, but really helping others.
(02:52):
I do plant-based anyway, because I don't really, I don't eat meat other than like some fish.
But for the most part, I think that's important to really look at what plant-based options
that we include and really make the distinction between plant-based and vegan.
Because a lot of times my clients come to me and they say, oh, you know, I want to be
vegan.
And I said, well, why?
(03:13):
And then they tell me and I'm like, well, it sounds like plant-based might be better
suited for you, especially depending based on what you told me as far as what you aim
to get out of it and what your goals are, because we have different, very different
reasons for being one or the other, whether it be, you know, philosophy or overall health
goals and wellness goals.
(03:33):
So really taking the time to really listen to your clients and hear, you know, where
they're coming from and meet them where they are.
So yeah, that's so true.
And that's also something I like to differentiate with people too, because a lot of people don't
realize that actual veganism is more of a lifestyle.
A philosophy.
(03:54):
Yeah.
And it's not so much just what you put on your plate.
I always explain it to people that I've actually met a lot of vegans who don't necessarily
like vegetables, but they, you know, they are vegan.
Or they're vegan for a very different reason.
Like they're vegan because hey, it's not just what I eat, but I don't wear animal clothing.
Right.
Or, you know, animal leather and things like that.
(04:15):
So really looking at why are you vegan versus plant-based.
And many of us, you know, if we do a deep dive, we'll see that we are more plant-based
than vegan.
Right.
So really just knowing where you are going in.
Yep.
Exactly.
Yeah.
On that spectrum of things here.
(04:36):
And for the listeners, I did an entire episode kind of breaking down to what the different
types versus vegetarian or vegan or plant-based, whole food plant-based, pescatarian.
Cause you know, there are all these different labels.
So different, many ones on the spectrum.
It's really important to identify what the spectrum is and where you are on it.
(04:57):
Right.
Exactly.
And so when you have a client, how do you begin to incorporate getting them to put more
plants on their plate?
There are so many different ways that we do it.
We really explore kind of where they are in their nutrition journey.
And we see kind of what are your goals moving forward and how do you want to incorporate
(05:19):
a more plant-based approach.
Right.
We also provide really great resources.
They go really in depth on what meal planning strategies look like.
How can we, you know, plan ahead, but also look at specific planning around, you know,
30 minute meals.
And then really looking at what are you familiar with versus what you are not.
Because one thing I do not want to do is give you a list and you're not familiar with the
(05:40):
items on that list.
Really making sure that you explore, you know, one new item, you know, every week.
Right.
Or looking at recipes that are realistic that you can incorporate.
So really looking at what your overall goal is and really plan that out with you using
really great resources, you know, that you can use from now and next year.
(06:00):
And, you know, this is not like they expire.
Right.
Yeah.
Yeah.
And I love that idea of kind of adding one new thing a week because that kind of takes
away that overwhelm to, you know, for a lot of people, they're like, I don't even know
where to get started because it just feels like a lot.
So yeah, I do like that idea of having them, you know, just try one new thing a week.
(06:20):
Yeah.
And insane too.
And I'm coaching people.
I typically tell them, you know, let's start with what you like because that's going to
be, you know, a much smoother transition versus.
Absolutely.
Absolutely.
I always say that if you have a dietitian and they don't ask you what your favorite
food is, you need a new dietitian.
Oh, I love that.
It is really important that you drill down and see where people are, where you meet them,
(06:44):
help them really expand and grow from there.
Yeah, that's so true.
Sustainability is important.
You know, you can't tell, you know, hop no on, hop no off, like really what fits your
lifestyle.
You're right.
And then for those who you have who just, you know, for some people, it's just really
(07:20):
a challenge.
I really examine where they are.
Like, if it's a challenge, identify what are the challenges, right?
If it's a challenge, really hone in on it and say, well, what is the challenge?
Do we need to do a pantry makeover?
(07:42):
I'm big on pantry makeovers.
I have several clients that we do a pantry makeover.
I see what's in your pantry.
We read labels, we get down to the nitty gritty.
And then we said, well, next time you go grocery shopping, let's look at what our core food
plan might look like.
And let's identify some of those challenges, right?
There may not need to be challenges.
Let's nip this in the bud and say, okay, well, let's see how we can get you to the next step.
(08:03):
And sometimes people say it's a challenge, but it might not be a challenge with a little
help in identifying how we can move forward from that or identifying resources that can
help you really identify where you need to be your next steps.
Yeah, that's so true.
Mindset is everything.
You're right.
And so if a person may be seeing something as a challenge, like you said, it may not
(08:24):
even necessarily be a challenge or there may even be a really easy fix to work around,
work through it.
And so part of also making change is being successful in that change.
And so what tips do you have for someone who is looking to improve their health and how
can they do that successfully to make sure that they are successfully achieving that
(08:48):
goal?
I would say mindset and building support, a community of support.
So mindset is really important, what it takes to move the needle.
And then is there anyone that you can kind of rely on or someone that you can do sort
of an accountability partner relationship to help keep you focused?
That's not just in nutrition and coaching.
That's anything as finance, that's anything, but really make sure that you partner with
(09:10):
someone who can help you, a coach, a professional.
If you're frustrated with your weight, taking more medications than you like to, have been
told that you are at risk for the development of a chronic preventable disease, or just
are not feeling in the best of health, then I'm talking to you.
Why?
Because you're tired of fat dieting.
(09:32):
You know it's time for a change and you want a sustainable plan to improve your health.
If you have found yourself at this place in life, well, I have developed a program that's
just for you.
It's called the Essence of Health and it's your prescription for transformation.
My goal with this program is to give you the tools needed to create sustainable lifestyle
(09:54):
changes within a group coaching setting, along with one to one individualized coaching to
give you a personalized path to help that's just for you.
The benefits are priceless.
So join today.
Head on over to eohcoaching.com to learn more.
The Essence of Health is in you.
(10:17):
How do you incorporate community?
How would you suggest someone even go about finding community?
How do you incorporate it?
I have a couple clients and I work with a chef named Chef B, Natasha Bruhle.
Sometimes people actually come to me and they say, hey, I need a plan, blah, blah, I'm plant
based, but I hate to cook.
So I can give you all the resources in the world, but if you hate to cook, you're not
going to cook.
I'm realizing in my professionalism, in my scope of practice, realizing when you actually
(10:43):
need like nutrition coaching or when you actually need to outsource that in order to make it
happen.
So everybody's out of cooking.
That's okay.
Right.
But making sure that you identify resources and I often refer them to Chef B because she
preps the meals and she'll ship them to you.
So if that's what you need, that's fine.
If you really want to get down to the nitty gritty, look at meal planning.
(11:04):
We can do that too.
While I may not be able to help you, I know someone who can.
Yeah.
And that's a good part of having those resources too.
A lot of times one of the important parts of goal setting and achieving goals is resources.
Because if we don't, like you said, we don't have that expert with the tools that we need.
And if we don't have those resources that we need to get to that point B, then we are,
(11:30):
we're going to have a really challenging time getting there.
We're stuck in the rough.
You got your chef, you got your dietitian and we're working partnerships.
So really being able to build that support, that capacity and being able to refer out.
Right.
Right.
Yeah.
Because a lot of times we do, we think about getting support in a lot of other aspects
of our life, but then we don't always get that support for cooking.
(11:51):
I know some people who can hardly boil water, but.
Girl, we'll burn you.
Rice.
I tell you.
But you gotta, sometimes I go live.
I've been on YouTube y'all.
My favorite Indian recipe.
I'm like, how do I do vegetable korma?
And actually went and found a great recipe.
And I was like, I know how to cook vegetable korma.
(12:13):
But you have to know where to find it.
Right.
If you need in-person cooking classes, if you need virtual, whatever you need.
Right.
Being able to know that you need to seek this out in order for you to be successful or change
it up a little bit.
Exactly.
Yeah.
YouTube, Tik Tok.
Yeah.
Nowadays we've got plenty of places where, you know, we can find some of these things
(12:34):
too.
So yeah, for sure.
You create recipes and do nutrient analysis.
So what's one of your favorites?
Vegetable korma.
Yeah.
It's like a curry vegetable.
You can put coconut milk in there.
I mean, that's one of my favorites.
I also love salmon.
I love anything green.
So I often do kale or green beans because it's quick and easy.
I have a lot of favorites.
(12:55):
Yeah.
Why is korma your favorite?
Because it's a great way to just put all your vegetables together.
It's flavorful.
It's easy.
You can reheat.
The kids love it.
The adults love it.
I mean, it's very versatile.
It's sustainable as part of my menu, my weekly menu.
Yeah, I do.
I mean, it's got to be real.
It's got to be sustainable.
Right.
Yep.
I love those easy kind of one skillet or one pot meals too, where, you know, I like a lot
(13:19):
of the bean-based pasta, so you could do a bean-based pasta.
A bean-based pasta, yeah.
You could do a sauce.
You could add a veggie.
It really doesn't have to be complicated.
You know, I find that a lot of times people are looking for, you know, they say, oh, I
need a recipe.
You don't always need a recipe, especially not something that's going to have 30 different
steps and ingredients and all of those things.
How sustainable is korma?
Right.
If a recipe has 30 ingredients, guess who's not cooking that recipe?
(13:42):
Because that's not real.
If it has five or six, I might do it, right?
Because I'm looking at, hey, can I cook this?
Can I share it?
Can I freeze it?
Can I reheat it?
Exactly.
I'm going to do my meal planning repertoire for the week.
Yeah.
All right.
Yeah.
Because, you know, like me, you're a mom, you're working, you're a wife, you've got
(14:04):
things going on and nobody has time to be in the kitchen for hours.
Cooking prep and heat it up and add a side salad or a really delicious salad, you know,
to it or whatever, some greens that we can get in.
Sometimes it's a cooked green, sometimes it's a salad green, you know, with various vegetables
and nuts and seeds and such.
Make it work.
Exactly.
And then you're looking for solutions, right?
(14:25):
And looking for sustainable solutions they can incorporate.
If their family's going to eat it, their kids are going to eat it, they're going to eat
it.
Yep.
Yep.
And it does not have to be complicated.
It really doesn't.
Now, you mentioned pantry makeover.
So what are some staple foods that people should keep in their pantries?
What would you say?
I would say whole grains.
And there are so many different awesome types.
If you're gluten free or gluten, that's fine.
(14:47):
We can identify those.
Beans, right?
Unperishables that you can really either soak and cook or you can have available where all
you have to do is heat it up.
I mean, there's so many different options.
Frozen vegetables as well as fresh vegetables.
Sometimes people give frozen vegetables a bad name, but they're really good.
They're fresh frozen.
And if it makes your meal planning strategy easier, go with it.
(15:09):
Okay?
Right.
If you can do fresh, that's fine.
You have time.
Or you can cook and prep ahead and heat it up.
That's great too.
And then making sure that you have some really great seasoning options, right?
We want our food to taste good.
So I'm actually an affiliate with Cook Smarts.
And what we do is we share resources and I have one that's really great.
(15:30):
It's called the Cook Smarts guide to spices and herb pairings.
So people are always like, oh, if I have a high blood pressure, what are some alternative
seasonings that I can use?
So we also review that as part of their pantry makeover.
And they get a copy of that, which is really great.
So they can kind of go and explore either grocery shopping or local farmers market and
pick up some really great herb and spices that they can use.
(15:53):
Yeah.
And I'm glad you mentioned frozen vegetables.
I'm an advocate too for those.
A lot of people, like you said, they miss out on that because they...
And I don't know where that exactly came from, that frozen vegetables aren't...
Because they're actually frozen at the point of their peak freshness.
And it cuts down on prep time.
So if I need peppers and onions and stuff like that, I don't have to chop.
(16:16):
It's already washed and ready to go.
Yeah, exactly.
And they're better than canned because they don't have those preservative things added
to it because the freezing part was the preservation of it versus cans where they've added all
these ingredients and spice and salt and preservatives into it.
(16:36):
I keep a large bag of frozen broccoli every week.
Broccoli, peppers, peas, beans, spinach.
All kind of stuff.
Yeah, for sure.
Yeah.
And it definitely does cut down on that prep time or your cook time, all of those.
Yeah.
So folks listening, go get some frozen vegetables this week.
Okay.
(16:57):
You can have your fresh vegetables, but I find with a lot of patients, my clients, they're
like, oh, I have fresh vegetables.
And guess what?
In three days, they went bad because I didn't cut them because you didn't have a plan for
them when you bought them.
Right.
Oh, this is a great idea to have fresh vegetables.
You got to have a plan.
You got to have a plan for those or they'll go bad.
Exactly.
Nobody wants to waste your money.
Right.
Yep.
Yep.
Then we have a whole different problem there.
(17:18):
And so Yakutula, what is one takeaway that you would like to give to our listeners?
Sit down and do an assessment of where you want to be from where you are today and think
about what are some resources or human expert that you need to tap into.
Right?
So if you sit down and say, you know what?
I went to the doctor in December.
My A1C was eight or 10 or whatever.
(17:39):
You want to move the needle.
So you got to identify what are some resources that I need to tap into.
Right.
Your doctor, your nurse, that's fine.
Your dietitian, making sure that you have people on your team that's actually going
to help move you forward.
Really work with professionals that can help you out.
Identify what support you need.
Like I know I'm part of a running group, several running groups, but they help me stay focused.
(18:04):
They help me stay committed.
They help me stay motivated.
Like I know on Saturday I need to be somewhere at 730 or if there's a race coming up as the
ambassador, I might need to register and represent.
Right.
But it helps me also stay in line with what my goals are.
It just makes it fun.
Right.
And it doesn't have to be a chore.
It can be fun.
And you just build in your accountability.
(18:25):
Yeah.
Yeah.
For sure.
Awesome.
Well, thank you so much for joining me today.
So tell my listeners, where can they connect with you?
I am on Instagram and Facebook, nutrition prescriptions is my handle on IG.
And then I also have nutrition prescriptions, LLC on Facebook and contact me there.
All right.
Well, thank you.
(18:46):
Thank you for joining me today on the Essence of Health Tea Time podcast.
Click the subscribe button on your favorite podcast platform so that you never miss a
moment of the Essence of Health Tea Time podcast.
Check out the show notes to obtain your free tips for Healthy Living God to get you started
on your health and wellness path.
(19:07):
Follow me on social media at Essence of Health Wellness Clinic on Facebook, Instagram, and
YouTube and at doctor.tw at EOHWC on TikTok.
Interested in becoming a member of the Essence of Health Coaching Program?
Go head on over to www.eohcoaching.com.
(19:30):
The Essence of Health is a news.
Welcome to the Essence of Health Tea Time Podcast.
(00:19):
I am your host, Dr. Shayla Toons-Whithers.
As a double board certified family and obesity medicine physician with over 12 years of experience
in medicine, I teach motivated individuals how to achieve their desired quality of life
while preventing and reversing chronic diseases.
(00:40):
It's Tea Time.
On today's episode of the Essence of Health Tea Time Podcast, I have a special guest,
Yakutala Ibrahim Mohammed.
Yakutala is the owner of Nutrition Prescriptions LLC, a consulting practice that specializes
in recipe development and analysis, nutrition education, and women's wellness.
(01:03):
She serves as a member of the Halal Food and Nutrition Security Research Advisory Group,
convened by Academy of Nutrition and Dietetics Foundation and Islamic Food and Nutrition
Council of America to evaluate access to halal foods and food and nutrition security among
Muslim college students in the United States.
(01:25):
She is also a freelance writer and recipe developer.
She has developed curriculum materials for multiple universities.
Yakutala has 16 years of experience in dietetics and nutrition, working with patients and clients
on improving their health outcomes related to diabetes and weight management, cardiac
(01:45):
disease, blood pressure, and cholesterol management.
She utilizes her creative talents in developing and promoting healthy recipes and interactive
nutrition education programs.
She loves empowering you to learn and apply evidence-based nutrition into every facet
of our lives and to understand the connection between faith, health, and wellness.
(02:09):
Thank you, Yakutala, for joining me.
Thanks for having me today.
Happy New Year, everyone.
All righty.
So we're going to dive in and I typically like for my plant-based guests that come on,
I'm always excited and I love hearing their story too.
So if you don't mind sharing with us, what's your plant-based story?
When did you, you know, maybe start consuming a more plant-based diet and how's that been
(02:31):
for you?
So when I was 12, my dad passed from a heart attack, right?
So I was like, wow, you know, I mean, at such a young age, I was like, hmm, like, what can
I do, I guess with my life to really try to help others out?
So I've always been interested in nutrition, but really helping others.
(02:52):
I do plant-based anyway, because I don't really, I don't eat meat other than like some fish.
But for the most part, I think that's important to really look at what plant-based options
that we include and really make the distinction between plant-based and vegan.
Because a lot of times my clients come to me and they say, oh, you know, I want to be
vegan.
And I said, well, why?
(03:13):
And then they tell me and I'm like, well, it sounds like plant-based might be better
suited for you, especially depending based on what you told me as far as what you aim
to get out of it and what your goals are, because we have different, very different
reasons for being one or the other, whether it be, you know, philosophy or overall health
goals and wellness goals.
(03:33):
So really taking the time to really listen to your clients and hear, you know, where
they're coming from and meet them where they are.
So yeah, that's so true.
And that's also something I like to differentiate with people too, because a lot of people don't
realize that actual veganism is more of a lifestyle.
A philosophy.
(03:54):
Yeah.
And it's not so much just what you put on your plate.
I always explain it to people that I've actually met a lot of vegans who don't necessarily
like vegetables, but they, you know, they are vegan.
Or they're vegan for a very different reason.
Like they're vegan because hey, it's not just what I eat, but I don't wear animal clothing.
Right.
Or, you know, animal leather and things like that.
(04:15):
So really looking at why are you vegan versus plant-based.
And many of us, you know, if we do a deep dive, we'll see that we are more plant-based
than vegan.
Right.
So really just knowing where you are going in.
Yep.
Exactly.
Yeah.
On that spectrum of things here.
(04:36):
And for the listeners, I did an entire episode kind of breaking down to what the different
types versus vegetarian or vegan or plant-based, whole food plant-based, pescatarian.
Cause you know, there are all these different labels.
So different, many ones on the spectrum.
It's really important to identify what the spectrum is and where you are on it.
(04:57):
Right.
Exactly.
And so when you have a client, how do you begin to incorporate getting them to put more
plants on their plate?
There are so many different ways that we do it.
We really explore kind of where they are in their nutrition journey.
And we see kind of what are your goals moving forward and how do you want to incorporate
(05:19):
a more plant-based approach.
Right.
We also provide really great resources.
They go really in depth on what meal planning strategies look like.
How can we, you know, plan ahead, but also look at specific planning around, you know,
30 minute meals.
And then really looking at what are you familiar with versus what you are not.
Because one thing I do not want to do is give you a list and you're not familiar with the
(05:40):
items on that list.
Really making sure that you explore, you know, one new item, you know, every week.
Right.
Or looking at recipes that are realistic that you can incorporate.
So really looking at what your overall goal is and really plan that out with you using
really great resources, you know, that you can use from now and next year.
(06:00):
And, you know, this is not like they expire.
Right.
Yeah.
Yeah.
And I love that idea of kind of adding one new thing a week because that kind of takes
away that overwhelm to, you know, for a lot of people, they're like, I don't even know
where to get started because it just feels like a lot.
So yeah, I do like that idea of having them, you know, just try one new thing a week.
(06:20):
Yeah.
And insane too.
And I'm coaching people.
I typically tell them, you know, let's start with what you like because that's going to
be, you know, a much smoother transition versus.
Absolutely.
Absolutely.
I always say that if you have a dietitian and they don't ask you what your favorite
food is, you need a new dietitian.
Oh, I love that.
It is really important that you drill down and see where people are, where you meet them,
(06:44):
help them really expand and grow from there.
Yeah, that's so true.
Sustainability is important.
You know, you can't tell, you know, hop no on, hop no off, like really what fits your
lifestyle.
You're right.
And then for those who you have who just, you know, for some people, it's just really
(07:20):
a challenge.
I really examine where they are.
Like, if it's a challenge, identify what are the challenges, right?
If it's a challenge, really hone in on it and say, well, what is the challenge?
Do we need to do a pantry makeover?
(07:42):
I'm big on pantry makeovers.
I have several clients that we do a pantry makeover.
I see what's in your pantry.
We read labels, we get down to the nitty gritty.
And then we said, well, next time you go grocery shopping, let's look at what our core food
plan might look like.
And let's identify some of those challenges, right?
There may not need to be challenges.
Let's nip this in the bud and say, okay, well, let's see how we can get you to the next step.
(08:03):
And sometimes people say it's a challenge, but it might not be a challenge with a little
help in identifying how we can move forward from that or identifying resources that can
help you really identify where you need to be your next steps.
Yeah, that's so true.
Mindset is everything.
You're right.
And so if a person may be seeing something as a challenge, like you said, it may not
(08:24):
even necessarily be a challenge or there may even be a really easy fix to work around,
work through it.
And so part of also making change is being successful in that change.
And so what tips do you have for someone who is looking to improve their health and how
can they do that successfully to make sure that they are successfully achieving that
(08:48):
goal?
I would say mindset and building support, a community of support.
So mindset is really important, what it takes to move the needle.
And then is there anyone that you can kind of rely on or someone that you can do sort
of an accountability partner relationship to help keep you focused?
That's not just in nutrition and coaching.
That's anything as finance, that's anything, but really make sure that you partner with
(09:10):
someone who can help you, a coach, a professional.
If you're frustrated with your weight, taking more medications than you like to, have been
told that you are at risk for the development of a chronic preventable disease, or just
are not feeling in the best of health, then I'm talking to you.
Why?
Because you're tired of fat dieting.
(09:32):
You know it's time for a change and you want a sustainable plan to improve your health.
If you have found yourself at this place in life, well, I have developed a program that's
just for you.
It's called the Essence of Health and it's your prescription for transformation.
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(09:54):
changes within a group coaching setting, along with one to one individualized coaching to
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Head on over to eohcoaching.com to learn more.
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(10:17):
How do you incorporate community?
How would you suggest someone even go about finding community?
How do you incorporate it?
I have a couple clients and I work with a chef named Chef B, Natasha Bruhle.
Sometimes people actually come to me and they say, hey, I need a plan, blah, blah, I'm plant
based, but I hate to cook.
So I can give you all the resources in the world, but if you hate to cook, you're not
going to cook.
I'm realizing in my professionalism, in my scope of practice, realizing when you actually
(10:43):
need like nutrition coaching or when you actually need to outsource that in order to make it
happen.
So everybody's out of cooking.
That's okay.
Right.
But making sure that you identify resources and I often refer them to Chef B because she
preps the meals and she'll ship them to you.
So if that's what you need, that's fine.
If you really want to get down to the nitty gritty, look at meal planning.
(11:04):
We can do that too.
While I may not be able to help you, I know someone who can.
Yeah.
And that's a good part of having those resources too.
A lot of times one of the important parts of goal setting and achieving goals is resources.
Because if we don't, like you said, we don't have that expert with the tools that we need.
And if we don't have those resources that we need to get to that point B, then we are,
(11:30):
we're going to have a really challenging time getting there.
We're stuck in the rough.
You got your chef, you got your dietitian and we're working partnerships.
So really being able to build that support, that capacity and being able to refer out.
Right.
Right.
Yeah.
Because a lot of times we do, we think about getting support in a lot of other aspects
of our life, but then we don't always get that support for cooking.
(11:51):
I know some people who can hardly boil water, but.
Girl, we'll burn you.
Rice.
I tell you.
But you gotta, sometimes I go live.
I've been on YouTube y'all.
My favorite Indian recipe.
I'm like, how do I do vegetable korma?
And actually went and found a great recipe.
And I was like, I know how to cook vegetable korma.
(12:13):
But you have to know where to find it.
Right.
If you need in-person cooking classes, if you need virtual, whatever you need.
Right.
Being able to know that you need to seek this out in order for you to be successful or change
it up a little bit.
Exactly.
Yeah.
YouTube, Tik Tok.
Yeah.
Nowadays we've got plenty of places where, you know, we can find some of these things
(12:34):
too.
So yeah, for sure.
You create recipes and do nutrient analysis.
So what's one of your favorites?
Vegetable korma.
Yeah.
It's like a curry vegetable.
You can put coconut milk in there.
I mean, that's one of my favorites.
I also love salmon.
I love anything green.
So I often do kale or green beans because it's quick and easy.
I have a lot of favorites.
(12:55):
Yeah.
Why is korma your favorite?
Because it's a great way to just put all your vegetables together.
It's flavorful.
It's easy.
You can reheat.
The kids love it.
The adults love it.
I mean, it's very versatile.
It's sustainable as part of my menu, my weekly menu.
Yeah, I do.
I mean, it's got to be real.
It's got to be sustainable.
Right.
Yep.
I love those easy kind of one skillet or one pot meals too, where, you know, I like a lot
(13:19):
of the bean-based pasta, so you could do a bean-based pasta.
A bean-based pasta, yeah.
You could do a sauce.
You could add a veggie.
It really doesn't have to be complicated.
You know, I find that a lot of times people are looking for, you know, they say, oh, I
need a recipe.
You don't always need a recipe, especially not something that's going to have 30 different
steps and ingredients and all of those things.
How sustainable is korma?
Right.
If a recipe has 30 ingredients, guess who's not cooking that recipe?
(13:42):
Because that's not real.
If it has five or six, I might do it, right?
Because I'm looking at, hey, can I cook this?
Can I share it?
Can I freeze it?
Can I reheat it?
Exactly.
I'm going to do my meal planning repertoire for the week.
Yeah.
All right.
Yeah.
Because, you know, like me, you're a mom, you're working, you're a wife, you've got
(14:04):
things going on and nobody has time to be in the kitchen for hours.
Cooking prep and heat it up and add a side salad or a really delicious salad, you know,
to it or whatever, some greens that we can get in.
Sometimes it's a cooked green, sometimes it's a salad green, you know, with various vegetables
and nuts and seeds and such.
Make it work.
Exactly.
And then you're looking for solutions, right?
(14:25):
And looking for sustainable solutions they can incorporate.
If their family's going to eat it, their kids are going to eat it, they're going to eat
it.
Yep.
Yep.
And it does not have to be complicated.
It really doesn't.
Now, you mentioned pantry makeover.
So what are some staple foods that people should keep in their pantries?
What would you say?
I would say whole grains.
And there are so many different awesome types.
If you're gluten free or gluten, that's fine.
(14:47):
We can identify those.
Beans, right?
Unperishables that you can really either soak and cook or you can have available where all
you have to do is heat it up.
I mean, there's so many different options.
Frozen vegetables as well as fresh vegetables.
Sometimes people give frozen vegetables a bad name, but they're really good.
They're fresh frozen.
And if it makes your meal planning strategy easier, go with it.
(15:09):
Okay?
Right.
If you can do fresh, that's fine.
You have time.
Or you can cook and prep ahead and heat it up.
That's great too.
And then making sure that you have some really great seasoning options, right?
We want our food to taste good.
So I'm actually an affiliate with Cook Smarts.
And what we do is we share resources and I have one that's really great.
(15:30):
It's called the Cook Smarts guide to spices and herb pairings.
So people are always like, oh, if I have a high blood pressure, what are some alternative
seasonings that I can use?
So we also review that as part of their pantry makeover.
And they get a copy of that, which is really great.
So they can kind of go and explore either grocery shopping or local farmers market and
pick up some really great herb and spices that they can use.
(15:53):
Yeah.
And I'm glad you mentioned frozen vegetables.
I'm an advocate too for those.
A lot of people, like you said, they miss out on that because they...
And I don't know where that exactly came from, that frozen vegetables aren't...
Because they're actually frozen at the point of their peak freshness.
And it cuts down on prep time.
So if I need peppers and onions and stuff like that, I don't have to chop.
(16:16):
It's already washed and ready to go.
Yeah, exactly.
And they're better than canned because they don't have those preservative things added
to it because the freezing part was the preservation of it versus cans where they've added all
these ingredients and spice and salt and preservatives into it.
(16:36):
I keep a large bag of frozen broccoli every week.
Broccoli, peppers, peas, beans, spinach.
All kind of stuff.
Yeah, for sure.
Yeah.
And it definitely does cut down on that prep time or your cook time, all of those.
Yeah.
So folks listening, go get some frozen vegetables this week.
Okay.
(16:57):
You can have your fresh vegetables, but I find with a lot of patients, my clients, they're
like, oh, I have fresh vegetables.
And guess what?
In three days, they went bad because I didn't cut them because you didn't have a plan for
them when you bought them.
Right.
Oh, this is a great idea to have fresh vegetables.
You got to have a plan.
You got to have a plan for those or they'll go bad.
Exactly.
Nobody wants to waste your money.
Right.
Yep.
Yep.
Then we have a whole different problem there.
(17:18):
And so Yakutula, what is one takeaway that you would like to give to our listeners?
Sit down and do an assessment of where you want to be from where you are today and think
about what are some resources or human expert that you need to tap into.
Right?
So if you sit down and say, you know what?
I went to the doctor in December.
My A1C was eight or 10 or whatever.
(17:39):
You want to move the needle.
So you got to identify what are some resources that I need to tap into.
Right.
Your doctor, your nurse, that's fine.
Your dietitian, making sure that you have people on your team that's actually going
to help move you forward.
Really work with professionals that can help you out.
Identify what support you need.
Like I know I'm part of a running group, several running groups, but they help me stay focused.
(18:04):
They help me stay committed.
They help me stay motivated.
Like I know on Saturday I need to be somewhere at 730 or if there's a race coming up as the
ambassador, I might need to register and represent.
Right.
But it helps me also stay in line with what my goals are.
It just makes it fun.
Right.
And it doesn't have to be a chore.
It can be fun.
And you just build in your accountability.
(18:25):
Yeah.
Yeah.
For sure.
Awesome.
Well, thank you so much for joining me today.
So tell my listeners, where can they connect with you?
I am on Instagram and Facebook, nutrition prescriptions is my handle on IG.
And then I also have nutrition prescriptions, LLC on Facebook and contact me there.
All right.
Well, thank you.
(18:46):
Thank you for joining me today on the Essence of Health Tea Time podcast.
Click the subscribe button on your favorite podcast platform so that you never miss a
moment of the Essence of Health Tea Time podcast.
Check out the show notes to obtain your free tips for Healthy Living God to get you started
on your health and wellness path.
(19:07):
Follow me on social media at Essence of Health Wellness Clinic on Facebook, Instagram, and
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Interested in becoming a member of the Essence of Health Coaching Program?
Go head on over to www.eohcoaching.com.
(19:30):
The Essence of Health is a news.
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