March 4, 2025 • 25 mins
In today's episode I'm going to be discussing the importance and the benefits of eating healthy!!Website ashleyjanai93.comWrestlin Discussions Podcast https://www.iheart.com/podcast/269-wrestlin-discussions-108222632/Not Going by Ashley Janai' https://open.spotify.com/track/1iVl21ZFQi0wtoQLL67S35?si=da7f4347076543d0Aura by Prince Q ft. Lyrik https://youtu.be/UN5BCAER45w?si=y-bcpAZiC-T1zhDxEzekiel Bread https://www.walmart.com/ip/Food-for-Life-Ezekiel-4-9-Sprouted-Whole-Grain-Bread-24oz-20-CT-Bag-Frozen/196260377?classType=REGULAR&athbdg=L1200&from=%2Fsearch&sid=9be6aa03-5e61-4b19-942d-7524959a1a25
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Episode Transcript
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Speaker 1 (00:16):
Are you a huge wrestling fan? Do you enjoy watching
a WWE? If so, then check out Wrestling Discussions, my
second podcast that's available on all streaming platforms where I
discuss WWE topics.
Speaker 2 (00:30):
So tune in today.
Speaker 3 (00:34):
Welcome to Aspiring Discussions, Episode twenty six. I'm your host,
Ashley Janey, and as usual, I would like to thank
God for blessing me to do another episode, and I
would like to thank you all for tuning in as
well for this incredible episode where I discuss the importance
of changing your diet and the benefits of changing your diet.
(00:55):
So let's get into it. So I'm sure everyone that
so listening right now. It's a huge fan of food
because food is definitely essential to survive, and the taste
of all of our favorite foods is what makes us
become fans, because who doesn't like the taste of pancakes, eggs,
or bacon for breakfast, And who doesn't like the taste
(01:17):
of roasted turkeys of a roasted turkey sandwich with a
bag of potato chips, or maybe doritos or friest or
chicken out freydle or chicken tacos. So the sum it
all up food is very enjoyable, but the foods that
I just named have to of course be eating in
moderation because of course, in order to maintain a healthy lifestyle,
(01:41):
we have to monitor what we are eating, so we
could become more discipline and so we can also get
better results when we go to the doctor. So what
inspired me to do this episode is to of course
spread awareness about eating clean and being conscious about what
we put into our bodies, because there's that sam we
(02:03):
are what we eat, and it's a true sam. And
I'm gonna get into that a little later in this episode.
And another reason is just to really inspire you all
to change your eating habits so you want to develop
any health issues in the future. And also my own
personal experience is the reason why I change my diet,
(02:23):
which I'm gonna also explain later on as well. So
as I said in the beginning, food is definitely essential
to survive, which is true, and it's because we need
a certain amount of calories, a certain amount of macro
nutrients aka macros and etc. You know, just for our
bodies to function normally. And if we don't consume enough
(02:47):
of calories and macros, our bodies will not function properly
because that's what we need for energy, and we also
need protein for muscle health, bone health, and immune system health.
Speaker 2 (03:00):
And then we definitely definitely need.
Speaker 3 (03:02):
Fiber, and fiber is something that a lot of us
are lacking at the moment because according to the National
Health and Nutrition Examination Survey, you know, the average American
now was currently consuming sixteen grams of fiber per day,
which is low and it's not the best and it's
because we should be consuming twenty five to thirty grams
(03:24):
each day. And you know, fiber is definitely important because
that's how your digestive system is going to function properly.
That's how you're gonna have those frequent valel movements. You know,
it's all about consuming enough fiber. And I'm gonna get
back into fiber a little later because it's a very
long topic and it's also resourceful information as well.
Speaker 2 (03:47):
And then we also need vitamin D, vitamin C, vitamin K.
Speaker 3 (03:51):
To fight off diseases, to support our tissue health and
for wound healing too. And then we also need potassium
to keep our skin hydrated.
Speaker 2 (04:02):
And we also need.
Speaker 3 (04:03):
Iron for growth and development, and iron is also vital
for your red blood cells, and it's because iron creates hemoglobin,
which is a protein in your red blood cells. And
it also carries oxygen from your lungs to different parts
of our bodies as well. So as you all could see,
our bodies require a lot to function and we can
(04:26):
maintain it if we become mindful about.
Speaker 2 (04:29):
The foods that we eat.
Speaker 3 (04:30):
So from experience, I would definitely recommend eating a lot
of spinach and kell And one thing about spinach that
I like is it has a lot of vitamins in it.
Like I mentioned earlier, it has vitamin A, vitamin C,
vitamin E, and vitamin K, and then it has fiber,
iron and potassium.
Speaker 2 (04:51):
And you know, it's also a mald leap. So you
can eat it in a salad, a sandwich, a wrap.
Speaker 3 (04:56):
Or you could put it in the omelet, or you
can put it in your smooth too, because you have
some people that don't like to eat their vegetables, so
they would prefer to have it chopped up to put.
Speaker 2 (05:07):
In the smoothie, or they could they probably made the
sad to have it juiced as well.
Speaker 3 (05:12):
And I must say that spinach is really good in
the smoothie and it's also good with strawberries, bananas, blueberries,
and mangos and etc. So spinach is definitely a versatile
leaf with a lot of nutrients, and they also killed.
It's definitely good to eat in the salad. You know,
you can have a salte with some mushrooms or red onions,
(05:35):
and you can also put it in the smoothie and
you could juice it alone with other fruits and vegetables.
The kel also has vitamin K and C, fiber, antioxidants,
and protein, which makes it a huge plus to add.
Speaker 2 (05:50):
It in your diet.
Speaker 3 (05:51):
And then also I would recommend carrots, broccoli, celery, cauliflower,
green beans to every other vegetables. Now, I want to
talk briefly about carbs and grains that I would recommend
in your diet. And the first carb I would recommend
is brown rice, and it's because brown rice is every
light on the stomach and it has nutrients in it
(06:14):
like fiber. And the one I would recommend to buy
it's the organic brown rice that's non GMO, and I
normally get masks from Aldi, but you can also get
it from other stories. You may shop at. You know,
you may have people that shop at Whole foods, Mariano's
Walmart jewels it should be there too, but I definitely
get mask from Aldi too, and I would definitely recommend it.
Speaker 2 (06:38):
And then basically I said it was.
Speaker 3 (06:40):
Non GMO, and GMO basically stands for genetically modified organisms,
which means organisms that have their DNA is altered by
genetic engineering techniques. So according to the research that I
did on GMO, I found out that it's suspoke steal,
(07:01):
safety consume and in other countries like Europe, is bammed
to ensure the safety of humans and the environment. So
in my opinion, after looking into that, you know, it's
just best to try to avoid it as much as possible,
to stay on the safe side and just pay more
attention to the food labors when you go grocery shopping.
Speaker 2 (07:21):
And then another grind. Another car I would.
Speaker 3 (07:24):
Recommend is of course oats and queen y And then
that's a plus because oats is good for the heart,
it's good for the skin, and it's also good for
your cholesteroid too, And I would recommend buying the old
fashioned oats or maybe the steel oats because there's no
sugar or sodium in those oats to where it is
(07:44):
the instant oat meal like the apples and cinnamon maple
brown sugar. Those have a lot of sugar in it.
And the only difference between those two oats is that
the steel oats take a little bit longer to cook
versus the old fashioned oats. The way I recommend cooking
the steel oas is to cook it on the stove,
so that way you get to watch exactly how it's cooking.
Speaker 2 (08:06):
Now for the old fashioned oas, if you want to,
you could cook it on the stove.
Speaker 3 (08:10):
But you can also cook it on a mic cook
it in the microwave too, if you you know, if
you're in a hurry too. And they're also keen one
it's also great. It's another great grain because it's light
on the stomach. In it's packed with a lot of
protein and fiber in it regulates blood sugar levels, meaning
it won't spike.
Speaker 2 (08:31):
Uh, it won't cause a spike.
Speaker 3 (08:33):
In your blood sugar levels at a fast rate like
right like white rice wheel. So that's why I would
definitely recommend it. And also with bread, and I know
most of us love bread, but we just have to
be mindful of what type of bread we are consuming.
You know, white bread is that one bread that you
really that you really want to be careful of because
(08:56):
it has no nutritional value in it, And yes, it's cheaper,
but I always remember the stuff that's not the best
for you, it's always going to be cheaper, and the
stuff that's better for you, we will cost a little
bit more. But at the end of the day, you
just want to make sure that you're just being mine
for the type of bread you give. So it's best
to just try to find a whole grain bread or
(09:17):
maybe a whole wheat bread with less sugar and sodium,
as I just mentioned.
Speaker 2 (09:22):
But the bread I.
Speaker 3 (09:24):
Would definitely recommend this is Ziggio bread, which is a
mosti grain bread that sprouted and that's frozen too when
you first buy it. So I was first informed about
this bread by my dad because he gets it as well,
and I remember him telling me about how good the
bread was and that it has no sugar in it
(09:44):
and it only has about seventy five grands of sodium,
and I was like, okay, cool, I'm gonna give it
a try, and ever since then, I just been a
huge fan of it. But you could find it at
most grocery stores. I know Walmart has it. I know
that Whole food sas it as well, and I'm sure
Mariano's might have it too, And it's definitely in the
(10:06):
frozen bread section. And then once you buy it, you
have to keep a frozen and so it stays fresh.
Speaker 2 (10:12):
Then it's easy to pull apart too.
Speaker 3 (10:14):
So just because the bread is frozen, don't mean you're
gonna have a tough time. You know, you just got
to wiggle it off one by one and it should
come off easily. And then I would recommend toasting the
bread before you eat it, so that way is it'll
throw up fast, it will throw out faster, or you
can heat it up for a few seconds in the microwave.
So that's definitely one of the breads I would definitely recommend.
(10:38):
And it's also light on your stomach too, so you
have definitely recommend it Ziggio bread.
Speaker 2 (10:44):
And then also with dairy, I would.
Speaker 3 (10:46):
Recommend unsweet and almond milk because it's obviously not sweet
and and it's dairy free and it lasts for over
a month, because with regular milk, as we all know,
it doesn't last as long and it may make you gasy,
especially if you are electose intolerant. So so now I
(11:07):
want to explain. You know, what I mean by you
are what you eat and what that basically means is
whatever you eat, say, it's a lot about your personality.
Speaker 2 (11:17):
You know, how.
Speaker 3 (11:18):
Disciplined you are and what you're willing to put in
your body. So for instance, if you eat a lot
of sweets and fry foods, that just means that you
need help with moderation and discipline. And it also means
that you just have a sweet south you know, And
I mean it's.
Speaker 2 (11:34):
A lot of people got sweet soups.
Speaker 3 (11:36):
I even have one sometunds too, So that could tell
you some things about a person's diet. You know, if
someone eats a lot of salads, vegetables, fruits, and drinks
and drink a lot of smoothies, that tell you that
that person is very disciplined and conscious about what they
are putting into their bodies.
Speaker 2 (11:54):
So that's why I just.
Speaker 3 (11:55):
Stress discipline and moderation because once you want, once you
master of those characteristics, you will have no issues with
your diet. You know, there are also healthier alternatives out
here for people with sweet soups. You know, you can
always eat dark chocolate which is better, or my personal recommendation,
which is sugar free dark chocolate chips that you can
(12:17):
buy and you can get it at the at the bait,
at the bakery, at the bacon now too, to whether
like they had the sugars and they had a flour,
you can.
Speaker 2 (12:26):
Find sugar free dark chocolate chips.
Speaker 3 (12:29):
And it's also dark chocolate is way better because it
has a benefits. I heard it's good for your blood pressure,
so that's why I would definitely recommend it. And then
also while you are eating it, it's like you don't
even have to worry about and I'm eating a lot
of sugar and you don't have to have that, and
you don't have to have any guilt behind it either.
(12:50):
And I would definitely recommend melting that chocolate over the
stove and a double boiler, which is basically a pot
of water that's at a simmer and you put an
other pot over the first one and you just melt
the chips in there. And you can add some organic
peanut butter in it too.
Speaker 2 (13:08):
And the reason why.
Speaker 3 (13:08):
I definitely would recommend organic is because it's only made
out of peanuts. Now the other peanuts peanut butters that
we we get, we might get the ones with the
palm oil and stuff, and there you know those out
of peanut butters that you really want to avoid because
it's really not a lot of nutritional values in it.
You just only really want a peanut butter with one
(13:29):
or two ingredients which is either just made out of
peanuts or it's made out of both peanuts and a
little bit of sea salt. That's the one I would recommend,
and then it and then too, the taste is better
too with the organic peanut butter, so that's why I
would definitely recommend it. And you can use some ice
trays to make like small chocolate chocolate bars out of it.
(13:52):
And before you add the melted chocolate the peanut butter
to the trays, you just want to make sure that
the trays very cold, and you add some cooking spray
in the trays so that way the chocolate doesn't stick.
Speaker 2 (14:06):
And once you add it in the trays.
Speaker 3 (14:08):
Put them in the freezer for about an hour or
two and then put them in the fridge so that
way they will remain farm and they won't melt. So
that's definitely a great snack that I would recommend and
you can also make some dark chocolate covered strawberries too,
those are good, and you could use whole wheat rice
cakes too to be able to make.
Speaker 2 (14:31):
You can either make like a cant like a you know,
like with a crunch bar.
Speaker 3 (14:36):
It's made out of like rice cakes and it's made
out of chocolate.
Speaker 2 (14:39):
So if you like use whole wheat.
Speaker 3 (14:41):
Rice cakes and you dip it in chocolate, or you
put it over the rice cake and then put it
in a refrigerator, it's kind of like making your own
crunch bar.
Speaker 2 (14:49):
But it's healthier, so you could do it that way too.
Speaker 3 (14:52):
And the reason why I said whole wheat rice cakes
is because it has better nutritional value than the than
the plain rice cakes, so whole weed ones that may
would be better. Or you can make a yogurt parfei
using Greek yogurt with strawberries, blueberries.
Speaker 2 (15:12):
Raspberries and kiweed.
Speaker 3 (15:14):
Or you can make some sugar free dark chocolate chip
cookies use an almond.
Speaker 2 (15:19):
Or whole wheat flour.
Speaker 3 (15:21):
And you can also use thevia, which is a plant
based sweetener which is way better than granulated in brown.
Speaker 2 (15:28):
Sugar and also honey.
Speaker 3 (15:30):
So as you can see there are many ways to
satisfy sweet tooth, the healthy way, because you don't want
to consume too much sugar to where you are at
risk for diabetes or other health complications. And then also,
you know, just make sure you drink a lot of
water to flush out your system, especially your kidneys.
Speaker 2 (15:50):
You know.
Speaker 3 (15:50):
So that's why it's stressed that it's very important that
you know, you all just try to eat as clean
as possible, and if you are going to cheat, just
make sure it's every boon because you don't want to
break any habits because at the end of the day,
discipline equal success. And also when you go to the doctor,
you won't have to have any worries about if your
(16:12):
blood pressure is high, if your cholesteroid is high, and
if your blood work is gonna come back you know,
would show our.
Speaker 2 (16:20):
Numbers up the roof.
Speaker 3 (16:21):
You don't want to have those warriors, and you won't
have those worries.
Speaker 2 (16:24):
If you're doing what you need to do.
Speaker 3 (16:27):
But the real reason why I changed my diet is
uh and and began eating cleaner was because back in
December of last year, you know, I found out that
my blood sugar level was a little higher than normal.
Speaker 2 (16:41):
Which put me at the pre diabetic range.
Speaker 3 (16:44):
But the good news is is that I caught it
in time and that I can reverse it by just
being cautious about, you know, what I'm eating and not
consuming a whole lot of sugar, which I'm currently doing
right now. So once I found that out, I did
a whole three and.
Speaker 2 (17:00):
I changed right away.
Speaker 3 (17:02):
You know, I remember coming home and throwing away a
lot of products that had a lot of sugar in it,
and I went to the store and I just bought
a lot of fruits, vegetables and healthy grains and proteins
like salmon and black beans, and.
Speaker 2 (17:16):
I even bought a whole case of water.
Speaker 3 (17:19):
And I do have a family history of diabetes on
my maternal SAP, but you know, I'm definitely not gonna
use that as an excuse to not change, because change
is possible.
Speaker 2 (17:30):
You just have to want it.
Speaker 3 (17:31):
And I made a decision to want to change, So,
you know, getting news like that would make anyone want
to change. So you just want to make sure so
you can make sure that you're making a necessary adjustments
to your lifes down and that you could still live
your life to the fullest. So still to this day,
you know I've been I've been on it was staying
(17:52):
consistent with my diet, and I must say I feel
a lot more better and more energressed. And I even
started working out for four days a week or sometimes
I may try to squeeze three days a week.
Speaker 2 (18:04):
It depends on my schedule.
Speaker 3 (18:06):
And of course, with the type of job I do
with me dropping up for a living, you know, I'm
definitely conscious about what I'm putting in my body. So
of course I'm doing a grain. Maybe I do some
brown rice, and then I do some vegetables, and then
I do some black beans too, and then of course
I have a piece of fruit with me too, and
then the course.
Speaker 2 (18:26):
A bottle of water.
Speaker 3 (18:28):
So that's definitely what I've been doing to stay on,
you know, to stay with it and things like that.
And another thing I would recommend you all do besides
eat and clean, is to definitely get some exercise. And no,
you don't have to do anything stringing with like you're
preparing for a.
Speaker 2 (18:45):
Bodybuilding a competition. No, all you need is.
Speaker 3 (18:48):
Fifteen or thirty minutes of exercise, whether you want to
walk on a tread mill for thirty minutes or you
want to take a walk, because just as long as
you are moving, that's the most supporting thing for me personally.
I work out for thirty minutes and I mostly focus
on stretching, weightlifting, and cardio, which is enough for me
to maintain being in shape and where I could burn
(19:11):
off some calories as well. And you don't necessarily need
a gym membership, but if you choose.
Speaker 2 (19:17):
To have one, then that's fine as well.
Speaker 3 (19:20):
You know, I'm sure a lot of people have Planet
Fitness memberships, and that's great because Planet Fitness do have
affordable plans. So if you do choose a gym membership,
I would choose them, and it's a lot of them around.
So but if you're gonna do it at home, all
you need is some equipment you could put in your
basement or area in your home and you can still
(19:42):
get the same results because exercise is definitely good, definitely
good for the heart, the mind and the soul because
in life you have to keep going. And I will
be creating a video on my workout routine and now
we will put it on my YouTube channel as well,
so you all could see what I do to just
basically keep in shape, and you all also need dedication
(20:05):
as well, because it takes a lot of commitments to
live a better, much cleaner lifestyle, and it's very possible
once you put in the work, you know. Ever since
I changed my diet and started exercising more, I have
seen a positive change in my digestive system, which is
great because I no longer feel bloated and I haven't
(20:26):
had any issues of being constipated. And it's because I've
included a lot of fiber in my diet as I
had stated earlier, with the vegetables brown rice and black beans,
and then of course I started back exercising, and as
I mentioned earlier, fiber is definitely important because you want
(20:47):
to keep your digestive system working properly, and that's what
consuming enough fiber would do, because if you don't keep
it in check, then that's when you're going to have
the issues like feeling bloated, tired, constapatic.
Speaker 2 (21:00):
And many more issues.
Speaker 3 (21:02):
So I would definitely take care of my digestive system
or my digestive help to eliminate any future issues. And
I would definitely recommend eating a lot of leafy green
vegetables like the spinach in the keo, and then if
you like nuts, or if you don't have a nut allergy,
I would recommend unsalted cashws, or you could do unsalted
(21:25):
almids or unsalts of wallnuts, you know, I would recommend those.
And then too you can do fruit like I love apples,
and I eat them with the skin on there because
I found that from one of my doctors that the
fiber comes from the skin of the apples. So that's
why when you eat your apples, you want to make
sure you eat the skin too, saying they with pairs
(21:46):
to do the same thing because it has a lot
of fiber. And then of course the fiber comes from
the skin. And then I would recommend eating.
Speaker 2 (21:53):
A lot of blueberries and strawberries because.
Speaker 3 (21:56):
Again they have a lot of fiber and it has
a lot of antioccident in it too, So definitely I
would recommend doing it. And then also too, I recommend
whole grains and beans like stream beans, and you could
do peas too. And then if you eat and if
you eat those foods for one month straight, you will
(22:18):
see an improvement in your digestive system.
Speaker 2 (22:21):
And then also if you are in your late.
Speaker 3 (22:23):
Thirties or forties, you definitely want to think about getting
the colonosophy done, just to make sure everything is fine
if your colon because you just want to make sure
you're not at risk for anything.
Speaker 2 (22:35):
Serious and you want to make sure you.
Speaker 3 (22:37):
Don't have anything pre existing going on, and make sure
you the one to tell your doctor that you want
to colonosophy.
Speaker 2 (22:45):
Don't wait until the doctor recommends it it.
Speaker 3 (22:47):
Just take the initiative to letting it be known that
that's what you want to do. So overall, edin clean
has gave me a new purpose in life to live better.
And I just want you all to know that if
I can do it, you all can do it as well.
And I encourage you while to do it after listening
to this episode to start developing a positive habit because
(23:09):
at the end of the day, when you only get
one life, and we have to take care of the
one life that we have.
Speaker 2 (23:15):
So if that.
Speaker 3 (23:16):
Means changing our diets, exercise it and avoiding negativity, then
do so because your body is gonna thank you later.
So overall, like I said, if I could do it,
you all could do it as well, because who wouldn't
want to live a better lifestyle to pursue their dreams,
travel the world and watch their children grow to be
(23:37):
successful people. I'm sure everyone would want to do it,
and I'm sure you all would want to do it
as well. But in order to do so, it starts
with you and what you put in your body. So
that's why it's important to eat clean to the best
of your ability so you can live better. So that's
gonna do it for this episode of Inspiring Discussions. I
(23:59):
hope you all enjoy today's episode, and I do apologize
about the two month hiatus from releasing a new episode.
You know, I've been very busy with work, working on
new music material and preparing to shoot a new music
video that we will be coming out soon. And I
most definitely will be doing another episode in the near future.
(24:21):
And you all can also check out Wrestling Discussions, my
second podcast, because for all of my WWE fans, we
all know that russell Mania is right around the corner,
and I just released a new episode about the Elimination Chamber.
You all may want to check out right now, and
if anyone is interested, I still have merch on my
(24:41):
website and I will leave that link in the box.
And also I do have a show coming up on
March the eighteenth, and Joliette, Illinois.
Speaker 2 (24:51):
And I will leave that info as well.
Speaker 3 (24:53):
And then please check out my new single not Going
that's available on all streaming platforms. Also check out a
new single by Prince Q featuring a lyric titled Aura
that's also available on all streaming platforms. So again, thank
you all so much
Speaker 2 (25:11):
Stay safe and God bless you all.
Are you a huge wrestling fan? Do you enjoy watching
a WWE? If so, then check out Wrestling Discussions, my
second podcast that's available on all streaming platforms where I
discuss WWE topics.
Speaker 2 (00:30):
So tune in today.
Speaker 3 (00:34):
Welcome to Aspiring Discussions, Episode twenty six. I'm your host,
Ashley Janey, and as usual, I would like to thank
God for blessing me to do another episode, and I
would like to thank you all for tuning in as
well for this incredible episode where I discuss the importance
of changing your diet and the benefits of changing your diet.
(00:55):
So let's get into it. So I'm sure everyone that
so listening right now. It's a huge fan of food
because food is definitely essential to survive, and the taste
of all of our favorite foods is what makes us
become fans, because who doesn't like the taste of pancakes, eggs,
or bacon for breakfast, And who doesn't like the taste
(01:17):
of roasted turkeys of a roasted turkey sandwich with a
bag of potato chips, or maybe doritos or friest or
chicken out freydle or chicken tacos. So the sum it
all up food is very enjoyable, but the foods that
I just named have to of course be eating in
moderation because of course, in order to maintain a healthy lifestyle,
(01:41):
we have to monitor what we are eating, so we
could become more discipline and so we can also get
better results when we go to the doctor. So what
inspired me to do this episode is to of course
spread awareness about eating clean and being conscious about what
we put into our bodies, because there's that sam we
(02:03):
are what we eat, and it's a true sam. And
I'm gonna get into that a little later in this episode.
And another reason is just to really inspire you all
to change your eating habits so you want to develop
any health issues in the future. And also my own
personal experience is the reason why I change my diet,
(02:23):
which I'm gonna also explain later on as well. So
as I said in the beginning, food is definitely essential
to survive, which is true, and it's because we need
a certain amount of calories, a certain amount of macro
nutrients aka macros and etc. You know, just for our
bodies to function normally. And if we don't consume enough
(02:47):
of calories and macros, our bodies will not function properly
because that's what we need for energy, and we also
need protein for muscle health, bone health, and immune system health.
Speaker 2 (03:00):
And then we definitely definitely need.
Speaker 3 (03:02):
Fiber, and fiber is something that a lot of us
are lacking at the moment because according to the National
Health and Nutrition Examination Survey, you know, the average American
now was currently consuming sixteen grams of fiber per day,
which is low and it's not the best and it's
because we should be consuming twenty five to thirty grams
(03:24):
each day. And you know, fiber is definitely important because
that's how your digestive system is going to function properly.
That's how you're gonna have those frequent valel movements. You know,
it's all about consuming enough fiber. And I'm gonna get
back into fiber a little later because it's a very
long topic and it's also resourceful information as well.
Speaker 2 (03:47):
And then we also need vitamin D, vitamin C, vitamin K.
Speaker 3 (03:51):
To fight off diseases, to support our tissue health and
for wound healing too. And then we also need potassium
to keep our skin hydrated.
Speaker 2 (04:02):
And we also need.
Speaker 3 (04:03):
Iron for growth and development, and iron is also vital
for your red blood cells, and it's because iron creates hemoglobin,
which is a protein in your red blood cells. And
it also carries oxygen from your lungs to different parts
of our bodies as well. So as you all could see,
our bodies require a lot to function and we can
(04:26):
maintain it if we become mindful about.
Speaker 2 (04:29):
The foods that we eat.
Speaker 3 (04:30):
So from experience, I would definitely recommend eating a lot
of spinach and kell And one thing about spinach that
I like is it has a lot of vitamins in it.
Like I mentioned earlier, it has vitamin A, vitamin C,
vitamin E, and vitamin K, and then it has fiber,
iron and potassium.
Speaker 2 (04:51):
And you know, it's also a mald leap. So you
can eat it in a salad, a sandwich, a wrap.
Speaker 3 (04:56):
Or you could put it in the omelet, or you
can put it in your smooth too, because you have
some people that don't like to eat their vegetables, so
they would prefer to have it chopped up to put.
Speaker 2 (05:07):
In the smoothie, or they could they probably made the
sad to have it juiced as well.
Speaker 3 (05:12):
And I must say that spinach is really good in
the smoothie and it's also good with strawberries, bananas, blueberries,
and mangos and etc. So spinach is definitely a versatile
leaf with a lot of nutrients, and they also killed.
It's definitely good to eat in the salad. You know,
you can have a salte with some mushrooms or red onions,
(05:35):
and you can also put it in the smoothie and
you could juice it alone with other fruits and vegetables.
The kel also has vitamin K and C, fiber, antioxidants,
and protein, which makes it a huge plus to add.
Speaker 2 (05:50):
It in your diet.
Speaker 3 (05:51):
And then also I would recommend carrots, broccoli, celery, cauliflower,
green beans to every other vegetables. Now, I want to
talk briefly about carbs and grains that I would recommend
in your diet. And the first carb I would recommend
is brown rice, and it's because brown rice is every
light on the stomach and it has nutrients in it
(06:14):
like fiber. And the one I would recommend to buy
it's the organic brown rice that's non GMO, and I
normally get masks from Aldi, but you can also get
it from other stories. You may shop at. You know,
you may have people that shop at Whole foods, Mariano's
Walmart jewels it should be there too, but I definitely
get mask from Aldi too, and I would definitely recommend it.
Speaker 2 (06:38):
And then basically I said it was.
Speaker 3 (06:40):
Non GMO, and GMO basically stands for genetically modified organisms,
which means organisms that have their DNA is altered by
genetic engineering techniques. So according to the research that I
did on GMO, I found out that it's suspoke steal,
(07:01):
safety consume and in other countries like Europe, is bammed
to ensure the safety of humans and the environment. So
in my opinion, after looking into that, you know, it's
just best to try to avoid it as much as possible,
to stay on the safe side and just pay more
attention to the food labors when you go grocery shopping.
Speaker 2 (07:21):
And then another grind. Another car I would.
Speaker 3 (07:24):
Recommend is of course oats and queen y And then
that's a plus because oats is good for the heart,
it's good for the skin, and it's also good for
your cholesteroid too, And I would recommend buying the old
fashioned oats or maybe the steel oats because there's no
sugar or sodium in those oats to where it is
(07:44):
the instant oat meal like the apples and cinnamon maple
brown sugar. Those have a lot of sugar in it.
And the only difference between those two oats is that
the steel oats take a little bit longer to cook
versus the old fashioned oats. The way I recommend cooking
the steel oas is to cook it on the stove,
so that way you get to watch exactly how it's cooking.
Speaker 2 (08:06):
Now for the old fashioned oas, if you want to,
you could cook it on the stove.
Speaker 3 (08:10):
But you can also cook it on a mic cook
it in the microwave too, if you you know, if
you're in a hurry too. And they're also keen one
it's also great. It's another great grain because it's light
on the stomach. In it's packed with a lot of
protein and fiber in it regulates blood sugar levels, meaning
it won't spike.
Speaker 2 (08:31):
Uh, it won't cause a spike.
Speaker 3 (08:33):
In your blood sugar levels at a fast rate like
right like white rice wheel. So that's why I would
definitely recommend it. And also with bread, and I know
most of us love bread, but we just have to
be mindful of what type of bread we are consuming.
You know, white bread is that one bread that you
really that you really want to be careful of because
(08:56):
it has no nutritional value in it, And yes, it's cheaper,
but I always remember the stuff that's not the best
for you, it's always going to be cheaper, and the
stuff that's better for you, we will cost a little
bit more. But at the end of the day, you
just want to make sure that you're just being mine
for the type of bread you give. So it's best
to just try to find a whole grain bread or
(09:17):
maybe a whole wheat bread with less sugar and sodium,
as I just mentioned.
Speaker 2 (09:22):
But the bread I.
Speaker 3 (09:24):
Would definitely recommend this is Ziggio bread, which is a
mosti grain bread that sprouted and that's frozen too when
you first buy it. So I was first informed about
this bread by my dad because he gets it as well,
and I remember him telling me about how good the
bread was and that it has no sugar in it
(09:44):
and it only has about seventy five grands of sodium,
and I was like, okay, cool, I'm gonna give it
a try, and ever since then, I just been a
huge fan of it. But you could find it at
most grocery stores. I know Walmart has it. I know
that Whole food sas it as well, and I'm sure
Mariano's might have it too, And it's definitely in the
(10:06):
frozen bread section. And then once you buy it, you
have to keep a frozen and so it stays fresh.
Speaker 2 (10:12):
Then it's easy to pull apart too.
Speaker 3 (10:14):
So just because the bread is frozen, don't mean you're
gonna have a tough time. You know, you just got
to wiggle it off one by one and it should
come off easily. And then I would recommend toasting the
bread before you eat it, so that way is it'll
throw up fast, it will throw out faster, or you
can heat it up for a few seconds in the microwave.
So that's definitely one of the breads I would definitely recommend.
(10:38):
And it's also light on your stomach too, so you
have definitely recommend it Ziggio bread.
Speaker 2 (10:44):
And then also with dairy, I would.
Speaker 3 (10:46):
Recommend unsweet and almond milk because it's obviously not sweet
and and it's dairy free and it lasts for over
a month, because with regular milk, as we all know,
it doesn't last as long and it may make you gasy,
especially if you are electose intolerant. So so now I
(11:07):
want to explain. You know, what I mean by you
are what you eat and what that basically means is
whatever you eat, say, it's a lot about your personality.
Speaker 2 (11:17):
You know, how.
Speaker 3 (11:18):
Disciplined you are and what you're willing to put in
your body. So for instance, if you eat a lot
of sweets and fry foods, that just means that you
need help with moderation and discipline. And it also means
that you just have a sweet south you know, And
I mean it's.
Speaker 2 (11:34):
A lot of people got sweet soups.
Speaker 3 (11:36):
I even have one sometunds too, So that could tell
you some things about a person's diet. You know, if
someone eats a lot of salads, vegetables, fruits, and drinks
and drink a lot of smoothies, that tell you that
that person is very disciplined and conscious about what they
are putting into their bodies.
Speaker 2 (11:54):
So that's why I just.
Speaker 3 (11:55):
Stress discipline and moderation because once you want, once you
master of those characteristics, you will have no issues with
your diet. You know, there are also healthier alternatives out
here for people with sweet soups. You know, you can
always eat dark chocolate which is better, or my personal recommendation,
which is sugar free dark chocolate chips that you can
(12:17):
buy and you can get it at the at the bait,
at the bakery, at the bacon now too, to whether
like they had the sugars and they had a flour,
you can.
Speaker 2 (12:26):
Find sugar free dark chocolate chips.
Speaker 3 (12:29):
And it's also dark chocolate is way better because it
has a benefits. I heard it's good for your blood pressure,
so that's why I would definitely recommend it. And then
also while you are eating it, it's like you don't
even have to worry about and I'm eating a lot
of sugar and you don't have to have that, and
you don't have to have any guilt behind it either.
(12:50):
And I would definitely recommend melting that chocolate over the
stove and a double boiler, which is basically a pot
of water that's at a simmer and you put an
other pot over the first one and you just melt
the chips in there. And you can add some organic
peanut butter in it too.
Speaker 2 (13:08):
And the reason why.
Speaker 3 (13:08):
I definitely would recommend organic is because it's only made
out of peanuts. Now the other peanuts peanut butters that
we we get, we might get the ones with the
palm oil and stuff, and there you know those out
of peanut butters that you really want to avoid because
it's really not a lot of nutritional values in it.
You just only really want a peanut butter with one
(13:29):
or two ingredients which is either just made out of
peanuts or it's made out of both peanuts and a
little bit of sea salt. That's the one I would recommend,
and then it and then too, the taste is better
too with the organic peanut butter, so that's why I
would definitely recommend it. And you can use some ice
trays to make like small chocolate chocolate bars out of it.
(13:52):
And before you add the melted chocolate the peanut butter
to the trays, you just want to make sure that
the trays very cold, and you add some cooking spray
in the trays so that way the chocolate doesn't stick.
Speaker 2 (14:06):
And once you add it in the trays.
Speaker 3 (14:08):
Put them in the freezer for about an hour or
two and then put them in the fridge so that
way they will remain farm and they won't melt. So
that's definitely a great snack that I would recommend and
you can also make some dark chocolate covered strawberries too,
those are good, and you could use whole wheat rice
cakes too to be able to make.
Speaker 2 (14:31):
You can either make like a cant like a you know,
like with a crunch bar.
Speaker 3 (14:36):
It's made out of like rice cakes and it's made
out of chocolate.
Speaker 2 (14:39):
So if you like use whole wheat.
Speaker 3 (14:41):
Rice cakes and you dip it in chocolate, or you
put it over the rice cake and then put it
in a refrigerator, it's kind of like making your own
crunch bar.
Speaker 2 (14:49):
But it's healthier, so you could do it that way too.
Speaker 3 (14:52):
And the reason why I said whole wheat rice cakes
is because it has better nutritional value than the than
the plain rice cakes, so whole weed ones that may
would be better. Or you can make a yogurt parfei
using Greek yogurt with strawberries, blueberries.
Speaker 2 (15:12):
Raspberries and kiweed.
Speaker 3 (15:14):
Or you can make some sugar free dark chocolate chip
cookies use an almond.
Speaker 2 (15:19):
Or whole wheat flour.
Speaker 3 (15:21):
And you can also use thevia, which is a plant
based sweetener which is way better than granulated in brown.
Speaker 2 (15:28):
Sugar and also honey.
Speaker 3 (15:30):
So as you can see there are many ways to
satisfy sweet tooth, the healthy way, because you don't want
to consume too much sugar to where you are at
risk for diabetes or other health complications. And then also,
you know, just make sure you drink a lot of
water to flush out your system, especially your kidneys.
Speaker 2 (15:50):
You know.
Speaker 3 (15:50):
So that's why it's stressed that it's very important that
you know, you all just try to eat as clean
as possible, and if you are going to cheat, just
make sure it's every boon because you don't want to
break any habits because at the end of the day,
discipline equal success. And also when you go to the doctor,
you won't have to have any worries about if your
(16:12):
blood pressure is high, if your cholesteroid is high, and
if your blood work is gonna come back you know,
would show our.
Speaker 2 (16:20):
Numbers up the roof.
Speaker 3 (16:21):
You don't want to have those warriors, and you won't
have those worries.
Speaker 2 (16:24):
If you're doing what you need to do.
Speaker 3 (16:27):
But the real reason why I changed my diet is
uh and and began eating cleaner was because back in
December of last year, you know, I found out that
my blood sugar level was a little higher than normal.
Speaker 2 (16:41):
Which put me at the pre diabetic range.
Speaker 3 (16:44):
But the good news is is that I caught it
in time and that I can reverse it by just
being cautious about, you know, what I'm eating and not
consuming a whole lot of sugar, which I'm currently doing
right now. So once I found that out, I did
a whole three and.
Speaker 2 (17:00):
I changed right away.
Speaker 3 (17:02):
You know, I remember coming home and throwing away a
lot of products that had a lot of sugar in it,
and I went to the store and I just bought
a lot of fruits, vegetables and healthy grains and proteins
like salmon and black beans, and.
Speaker 2 (17:16):
I even bought a whole case of water.
Speaker 3 (17:19):
And I do have a family history of diabetes on
my maternal SAP, but you know, I'm definitely not gonna
use that as an excuse to not change, because change
is possible.
Speaker 2 (17:30):
You just have to want it.
Speaker 3 (17:31):
And I made a decision to want to change, So,
you know, getting news like that would make anyone want
to change. So you just want to make sure so
you can make sure that you're making a necessary adjustments
to your lifes down and that you could still live
your life to the fullest. So still to this day,
you know I've been I've been on it was staying
(17:52):
consistent with my diet, and I must say I feel
a lot more better and more energressed. And I even
started working out for four days a week or sometimes
I may try to squeeze three days a week.
Speaker 2 (18:04):
It depends on my schedule.
Speaker 3 (18:06):
And of course, with the type of job I do
with me dropping up for a living, you know, I'm
definitely conscious about what I'm putting in my body. So
of course I'm doing a grain. Maybe I do some
brown rice, and then I do some vegetables, and then
I do some black beans too, and then of course
I have a piece of fruit with me too, and
then the course.
Speaker 2 (18:26):
A bottle of water.
Speaker 3 (18:28):
So that's definitely what I've been doing to stay on,
you know, to stay with it and things like that.
And another thing I would recommend you all do besides
eat and clean, is to definitely get some exercise. And no,
you don't have to do anything stringing with like you're
preparing for a.
Speaker 2 (18:45):
Bodybuilding a competition. No, all you need is.
Speaker 3 (18:48):
Fifteen or thirty minutes of exercise, whether you want to
walk on a tread mill for thirty minutes or you
want to take a walk, because just as long as
you are moving, that's the most supporting thing for me personally.
I work out for thirty minutes and I mostly focus
on stretching, weightlifting, and cardio, which is enough for me
to maintain being in shape and where I could burn
(19:11):
off some calories as well. And you don't necessarily need
a gym membership, but if you choose.
Speaker 2 (19:17):
To have one, then that's fine as well.
Speaker 3 (19:20):
You know, I'm sure a lot of people have Planet
Fitness memberships, and that's great because Planet Fitness do have
affordable plans. So if you do choose a gym membership,
I would choose them, and it's a lot of them around.
So but if you're gonna do it at home, all
you need is some equipment you could put in your
basement or area in your home and you can still
(19:42):
get the same results because exercise is definitely good, definitely
good for the heart, the mind and the soul because
in life you have to keep going. And I will
be creating a video on my workout routine and now
we will put it on my YouTube channel as well,
so you all could see what I do to just
basically keep in shape, and you all also need dedication
(20:05):
as well, because it takes a lot of commitments to
live a better, much cleaner lifestyle, and it's very possible
once you put in the work, you know. Ever since
I changed my diet and started exercising more, I have
seen a positive change in my digestive system, which is
great because I no longer feel bloated and I haven't
(20:26):
had any issues of being constipated. And it's because I've
included a lot of fiber in my diet as I
had stated earlier, with the vegetables brown rice and black beans,
and then of course I started back exercising, and as
I mentioned earlier, fiber is definitely important because you want
(20:47):
to keep your digestive system working properly, and that's what
consuming enough fiber would do, because if you don't keep
it in check, then that's when you're going to have
the issues like feeling bloated, tired, constapatic.
Speaker 2 (21:00):
And many more issues.
Speaker 3 (21:02):
So I would definitely take care of my digestive system
or my digestive help to eliminate any future issues. And
I would definitely recommend eating a lot of leafy green
vegetables like the spinach in the keo, and then if
you like nuts, or if you don't have a nut allergy,
I would recommend unsalted cashws, or you could do unsalted
(21:25):
almids or unsalts of wallnuts, you know, I would recommend those.
And then too you can do fruit like I love apples,
and I eat them with the skin on there because
I found that from one of my doctors that the
fiber comes from the skin of the apples. So that's
why when you eat your apples, you want to make
sure you eat the skin too, saying they with pairs
(21:46):
to do the same thing because it has a lot
of fiber. And then of course the fiber comes from
the skin. And then I would recommend eating.
Speaker 2 (21:53):
A lot of blueberries and strawberries because.
Speaker 3 (21:56):
Again they have a lot of fiber and it has
a lot of antioccident in it too, So definitely I
would recommend doing it. And then also too, I recommend
whole grains and beans like stream beans, and you could
do peas too. And then if you eat and if
you eat those foods for one month straight, you will
(22:18):
see an improvement in your digestive system.
Speaker 2 (22:21):
And then also if you are in your late.
Speaker 3 (22:23):
Thirties or forties, you definitely want to think about getting
the colonosophy done, just to make sure everything is fine
if your colon because you just want to make sure
you're not at risk for anything.
Speaker 2 (22:35):
Serious and you want to make sure you.
Speaker 3 (22:37):
Don't have anything pre existing going on, and make sure
you the one to tell your doctor that you want
to colonosophy.
Speaker 2 (22:45):
Don't wait until the doctor recommends it it.
Speaker 3 (22:47):
Just take the initiative to letting it be known that
that's what you want to do. So overall, edin clean
has gave me a new purpose in life to live better.
And I just want you all to know that if
I can do it, you all can do it as well.
And I encourage you while to do it after listening
to this episode to start developing a positive habit because
(23:09):
at the end of the day, when you only get
one life, and we have to take care of the
one life that we have.
Speaker 2 (23:15):
So if that.
Speaker 3 (23:16):
Means changing our diets, exercise it and avoiding negativity, then
do so because your body is gonna thank you later.
So overall, like I said, if I could do it,
you all could do it as well, because who wouldn't
want to live a better lifestyle to pursue their dreams,
travel the world and watch their children grow to be
(23:37):
successful people. I'm sure everyone would want to do it,
and I'm sure you all would want to do it
as well. But in order to do so, it starts
with you and what you put in your body. So
that's why it's important to eat clean to the best
of your ability so you can live better. So that's
gonna do it for this episode of Inspiring Discussions. I
(23:59):
hope you all enjoy today's episode, and I do apologize
about the two month hiatus from releasing a new episode.
You know, I've been very busy with work, working on
new music material and preparing to shoot a new music
video that we will be coming out soon. And I
most definitely will be doing another episode in the near future.
(24:21):
And you all can also check out Wrestling Discussions, my
second podcast, because for all of my WWE fans, we
all know that russell Mania is right around the corner,
and I just released a new episode about the Elimination Chamber.
You all may want to check out right now, and
if anyone is interested, I still have merch on my
(24:41):
website and I will leave that link in the box.
And also I do have a show coming up on
March the eighteenth, and Joliette, Illinois.
Speaker 2 (24:51):
And I will leave that info as well.
Speaker 3 (24:53):
And then please check out my new single not Going
that's available on all streaming platforms. Also check out a
new single by Prince Q featuring a lyric titled Aura
that's also available on all streaming platforms. So again, thank
you all so much
Speaker 2 (25:11):
Stay safe and God bless you all.
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