September 14, 2023 • 19 mins
Ready for a revelation? Portion control can be your secret weapon in the fight against overeating. Join us as we, Martha Savloff and Jeremy Wolf, debunk common misconceptions about consuming food, even the healthiest ones, in excess. We're cracking the code on how to master personalized meal plans and understand your body's unique responses to different foods. This knowledge is not just essential, it's transformative for maintaining a healthy lifestyle.
Now, let's get real about weight management. You know how irresistible a buffet can be, but we're sharing tips on how to resist overindulging and explaining the not-so-sweet consequences of eating past satiety. Did we mention delicious healthy sweet treat alternatives yet? And while we're at it, we'll delve into mindful eating - a practice that could be a game-changer for your health. So, get comfy and prepare for a discussion that could revolutionize your eating habits. Let's make eating an experience, not just a routine!
To get your journey started, visit: https://inspireweightloss.com/
or contact: (954) 837-8811
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Inspire Weight Loss Davey
podcast.
Drug-free, sustainable,life-changing weight loss.
Here's your host, marthaSavloff.
Jeremy (00:14):
Hello, hello and welcome everyone to episode number
three of the Inspire Weight LossDavey podcast.
I'm your co-host, jeremy Wolfe,and I'm joined with none other
than your host.
We have Martha Savloff.
Martha, how you doing today?
Martha (00:29):
I'm great Happy to do number three.
It's going really well and ourclients love it, so I'm loving
this, jeremy.
Jeremy (00:39):
I'm glad to hear it.
Yeah, this is a fun journey.
It's going to be really, reallyinteresting getting into all
these topics, and I was now forme.
What I'd like to do today istalk a little bit about portion
control.
Okay, because I like to eat alot, and this is something that
(01:01):
I typically have an issue with,as I'm sure most people do as
well.
Fortunately for me, I'm blessedwith a pretty fast metabolism,
or high metabolism, and I couldnot exercise at all and kind of
eat whatever I want and notreally balloon up to some degree
.
I mean, as I get older it'smore difficult, but now I'm
(01:23):
starting to exercise, I'mstarting to be a little bit more
cognizant of this as I get alittle older, and I was hoping
you could share some insights,some tips, some tricks, things
that you know regular people cando to kind of mitigate their
portions and control that forthem.
So please share with us.
Martha (01:40):
I will.
I can't wait to jump into this,but you're one of those huh
Jeremy that can eat whatever,and you know.
Jeremy (01:50):
I mean, my wife hates me for that because she eats like
nothing and she has to watchvery, very carefully.
So I am blessed in that regard.
Martha (01:58):
I have to give you a hard time for a second.
Yeah, portion control.
You know I have someinteresting thoughts about
portion control, because it'snot always what we think, what
people think.
It is Especially here where wesee clients on a daily basis and
we hear so many differentstories.
And I have to tell you, jeremy,that a lot of the stories that
(02:21):
we hear is people not eatingenough, believe it or not.
So portion control can actuallybe like or portion, I should say
, can be the extreme, you know,where somebody eats a ton of
calories in one sitting andthere's stuff in their face, and
then the other side of thespectrum, where they're not
eating enough and so, becausethey're not, they're gaining
(02:43):
weight, they're storing fat.
So today's podcast, I wanted totouch on both, both sides of
the spectrum, because it doesaffect clients, it does affect
our community, if we're noteating and feeding our body what
it needs to have in order tolive a healthy life.
And you can be small and stillbe unhealthy.
(03:07):
So just an FYI, jeremy, I'm notsaying you are, but I'm saying
you know, even though we don't,there's people that don't gain
weight and they eat a lot.
That doesn't mean that they'rehealthy, you know.
So let's start with the first,this side of the spectrum, which
is people that just eat a tonin one sitting, and when I was
(03:31):
dating my husband, he told methat I ate like a man Because
apparently I was one of those.
So, yes, we definitely in oursociety tend to overeat, and
it's about quality too, so wetend to overeat foods that are
(03:53):
not necessarily great for ourbodies and contribute towards so
many chronic diseases, right,so like pretty high in sugar and
carbs, so that is a majorproblem.
All that you know people willgo towards chronic diseases like
diabetes and inflammation oftheir body and hypertension.
So what happens is you canovereat vegetables, right, and
(04:20):
your body Well what happens ifyou eat too many vegetables.
Well, it depends on the person.
If I overeat vegetables, I gainweight.
My body doesn't like thecomplex carbs, so I have to be
very careful how much I eat.
But there's people, like myhusband, that he can eat
vegetables all day long, and hedoes, and his body loves it and
(04:44):
he's super healthy and maintainsin a great weight.
So it's not a one size fits all.
And then you can overeat carbsand now your glucose levels are
shooting up, you're storing fatand you're contributing towards
all this inflammation of ourbody.
(05:04):
Because that's a simple carb.
Probably you know white flour.
There's so many differentvariables to the things that we
eat, the quality of the foodsthat we eat, and then on top of
that we add the quantity onthere, you know.
So it's just not one.
It's not one answer.
(05:25):
It depends on the person.
Jeremy (05:28):
So it's so important to have a plan in place for this
type of stuff, because we dolive in a society where
everybody's on the move.
You know we're instantgratification.
I always say you talk aboutportion control.
When you go out to eat, right,you know you're paying money for
food.
You want to see a giant plateof food, right, and then you
(05:48):
feel compelled to eat it all.
It's just for me.
I think structuring is soimportant.
Right like when I go to Publixand shop, if I just go there and
buy a bunch of stuff, a lot oftimes I don't eat a lot of the
stuff I get.
But if you go before and youmap out like an actual plan
right like Monday I'm going tomake this, tuesday I'm going to
make that and you kind of youknow structure that out, it's a
(06:09):
lot easier to, I guess, controlthe intake of what you're doing.
And I think a lot of what youdo with your plans that inspire
is centered around tailoringthese plans to the individual so
that they can create somethingcustom that works for their body
right.
Martha (06:24):
Right, that's exactly right.
And as they're going through aprogram, we figure out what how
their bodies response to certainfoods.
Like I just said, you know, mybody doesn't respond that well
with complex carbs when myhusband does.
So we try to figure that outhere.
And look, we've been raised tolike don't leave food on the
table.
You know, we've been raisedthat you have to eat a certain
(06:48):
amount.
I mean, my mother used to whenI was smaller, you know, of
course, give me the first plate,and before I, before I can even
answer her question, she's likehey, do you want more?
And before I can answer herquestion, she's already like
piling up some more.
Jeremy (07:02):
Food is love right.
Martha (07:04):
Food is love.
Jeremy (07:05):
Especially the elder generations, want to shower you
with extra, extra food and takecare of you and nurture you.
It's like, oh, keep eating,keep eating.
It's like I'm good please.
Martha (07:13):
It's love in relationship, but it's not love
in our bodies.
Jeremy (07:19):
Yeah.
Martha (07:20):
Right, like you know, you reap what you sow.
So if you put all this stuff inyour body, eventually, you know
there's going to be an outputand it's going to come.
Something's going to surface.
So I do have a couple of tipsfor our listeners and viewers
today, so let's I can startsharing those right now, dude.
(07:40):
So I have some portion controltips for you guys.
Jeremy (07:46):
I got my.
I got my pad and my pen.
Here I'm going to take a note.
Martha (07:50):
All right, most some of you guys have heard this before
but drink a glass of water.
There's people that do notdrink water while they're eating
, and so it's all food, food,food, solid food, solid food,
and you're just eating, eating,eating.
Make sure you get that water inthere so it can help you get
fuller faster.
(08:10):
Number two use smaller plates.
That is a thing, actually.
Jeremy (08:16):
It does help Smaller plates.
Martha (08:18):
Instead of like big old plate and you want to eat them.
Jeremy (08:19):
Psychologically.
Yeah, Just just cause you don't, you don't have to think you
have too little food out.
Yeah, no, that makes sense.
Martha (08:25):
Yes, it actually helps.
I'm a bowl person, I likeeating bowl.
Jeremy (08:31):
A.
What person?
A bowl Bowl bowl, Okay.
Martha (08:35):
Yeah, so I use a small bowl and I just pile it up in
there and that's it, I'm done.
So that's another tip.
Number three we were talkingabout vegetables, vegetables and
fiber is king, especially fiber.
So make sure that your mealsconsist of vegetables and don't
(08:55):
allow your your main portion ofyour meal to be carbs.
Jeremy (09:01):
Mmm, don't tell my kids that.
Martha (09:03):
You tell your kids that.
Jeremy (09:05):
I said don't tell my kids that.
Martha (09:08):
Oh, don't tell your kids that, oh my God, yeah, you know
, it's like the carbs are thismuch and then you have your
little protein and then if somevegetable is that, now just
switch it up.
Make sure that the veggies andthe proteins are the main
attraction to your meal andthat's carbs, okay.
(09:31):
Also, eat slower.
This is something that I thinkthat in our society it's kind of
getting away from.
Us is having that dinner time,eating and talking and
communicating with friends orwith your family 100%, 100%.
Jeremy (09:50):
Now I speak from experience having a nine year
old and 11 year old.
It's like a tedious process toget everybody at the table to
put their devices away andactually sit for 15, 20 minutes
and have a discussion about theday, but it's so important.
Martha (10:04):
Yeah, like now it's like you know, people get home late,
they throw some food together,whatever they find, you know, if
they haven't cooked, and theysit on the couch and watch
Netflix, that's what happens.
So now it not only affects,like, the way that you're eating
, but it also affects yourrelationship, because you know
that's that's time dinner time,it was the time to communicate
(10:27):
and connect with your familymembers and that's kind of going
away.
So we have to be intentional toprotect that.
You know what I mean Very, very, very important.
This is another one that'spretty, pretty cool and if you
think about it, like wow, yeah,that's true, Don't eat from a
bag or a box, like if you grabmy favorite pastime?
Jeremy (10:47):
what are you talking about?
Martha (10:49):
Jeremy, we're going to need to talk.
Jeremy (10:52):
I'm joking.
Martha (10:56):
Think about it.
You grab that bag of chips andyou go over to a couch and
you're watching your favoriteshow on Netflix.
What do you think is going tohappen?
You're just putting your handson that bag.
Jeremy (11:07):
I'm only going to have like two chips.
Yeah, I won't eat the whole bag.
Martha (11:11):
Forget it, Just lie to yourself that's not happening.
No.
Jeremy (11:18):
I am very cognizant that , like my son, he's a big eater.
He loves to eat.
If he wants chips, I'm verydiligent about taking a bowl and
portioning out about because Igive.
I know if I give him the bag hewill just consume the whole
thing.
So I am very I say this alljokingly, but I am like I got it
together like a little bitRight.
I don't know what I'm worth todo here, but I'm okay.
Martha (11:41):
I hear you Okay, ready for the next one.
Stop going to buffets.
You're just setting yourself upfor failure.
You're just setting yourself upfor overeating, Like let's just
stop going to buffets.
I'm sorry for any buffet ownersout there.
Jeremy (11:58):
I know that I talk about getting smaller plate sizes
right.
Just having a bigger platewants to make you eat more.
If you pay money for, likepsychologically you go in,
you're like, oh, it's $26.99 forthis all you can eat buffet.
I have to eat everythingbecause I need to get my money's
worth, Right.
And then you end up eating 800plates of food and you feel like
you're going to die.
Martha (12:15):
Right, exactly.
And then guess what happens.
You're going to go home andsleep because you have like,
you're like in car overload, andnow you feel fatigued and
you're like I'm done.
You go home, lay down, you know, and guess what's going to
happen?
You're going to store fatPeriod.
Jeremy (12:34):
I know, because after I eat a whole bunch, I know when I
lay down that that compensates.
Right, my stomach gets smaller.
That way, right the food goes,goes away from my stomach.
Right, that's how it works.
Martha (12:44):
No, Okay, that'll be nice, but no.
Jeremy (12:49):
Or I just pull my pants up higher over my, over my gut,
to cover it up, and that workstoo.
Martha (12:54):
No, no, no, none of that .
Okay, so we've kind of talkedabout this one already limit
meal time distractions.
So yeah, there's a lot of mealtime distractions.
The TV is one of them.
Like you mentioned, electronicsat the table you know that kind
of deal.
So also you know it's a mealtime distraction, allowing work
(13:18):
or anything else to get in theway of your dinner time.
So, like you know, people areworking till late hours.
So now, like that reallyimportant meal time with your
family is no longer there, andwe understand that life happens
(13:38):
right.
Like I work here at the officeSometimes I was here till nine
o'clock last night, right, butso I missed the meal time.
But I'm going to be intentionalabout compensating for that,
meaning maybe a breakfast, maybea lunch.
I'm going to create somethingthat I have that time with my
family at one point during theday.
(13:59):
So just like being moreintentional about your timing
and those moments of connection,right.
Jeremy (14:08):
Yeah.
Martha (14:09):
Okay, Listen to this one and your meal with a healthy
sweet treat.
Now the key is healthy, right,because you're savory, savory,
savory and then we've kind oflike been taught that you kind
of have to have some type ofdessert, right?
(14:31):
So then when you throw in thesweet, it's almost like,
psychologically, it's the end ofyour savory portion of the meal
.
Does that make sense?
Okay?
So I'm not talking aboutcooking either cake or any of
this stuff, but grab somestrawberries, you know, a
healthy fruit that's lowglycemic, that's not high
(14:53):
glycemic.
Jeremy (14:56):
What about sorry to cut in there?
What about one of the things Ilike to eat and I don't know how
productive it is if I'm doingstrawberries for, like, a sweet
meal?
I'll just mix that up with somewhipped cream.
I mean not a crazy amount, butjust mix it up for a little, or
a little sugar or something.
I mean, is that okay to do?
Martha (15:14):
It depends on the person .
Jeremy (15:15):
Yeah.
Martha (15:16):
So, like, if the person's trying to lose weight
or if the person is a diabetic,that is not a good thing to do
because it's sugar, sugar, rightso.
But if you're not in thatcategory, there's still better
options for you, like naturalsweeteners like Stevia, montpour
or Alulose, which is a naturalsweetener but does not increase
(15:41):
your insulin levels in your body.
So, but here and there, likeeverything in moderation, right.
So if you're healthy and youdon't have a chronic disease, if
you sprinkle a little bit ofsugar on top of the strawberry,
that's okay.
But if you do it on a dailybasis, it's eventually it's
gonna not be okay.
Jeremy (16:01):
Okay, noted, noted.
Martha (16:03):
Eventually.
So again, that's why it'simportant that people find help
with their journey, becausethere's so many variables and
everybody's different.
All right, last one, and thisis probably the most important
one listen to your body.
Your body tells you.
I promise you, if you get intothe habit of having an awareness
(16:27):
of your body and listening toyour body, your body tells you,
it communicates to you.
It really does.
And your body will tell youokay, I'm done, I'm done, I
don't need any more food.
And that doesn't mean whenyou're stuffed and you feel that
last piece of bread in yourthroat because I've been there.
You know what I'm talking about, right?
Oh, yeah, yeah.
Jeremy (16:49):
And I think a lot of that comes down to the pace at
which you eat.
Like for me, I'm one of thosethat just shovels the food in my
face and I don't feel like I'mfull, so I keep eating.
But if you eat over a longerperiod of time, you start to
feel full when your body startsto communicate to you properly.
But when you're just kind ofeating for the sake of eating,
(17:10):
yeah.
So, what's the perfect?
Martha (17:12):
point.
You're not hungry and you'renot stuffed, you're satisfied,
you're in the middle, right.
That's the point that you'relike okay and that that that you
need more power to do that.
You know you have food in frontof you.
Maybe your, your family orfriends are not done eating and
they're still eating, and thenyou have to make that decision
(17:33):
at that point, you know, am Igonna stop eating or am I not
gonna stop eating?
And so you have to be confidentenough and have the willpower
enough to say, okay, I'm done,even though, and if everybody
else is not, or or even thoughthere's still food left over.
Do you know what I'm saying?
So we hear this.
I'd inspire all the time like,oh, my husband may makes me eat
(17:57):
this, or my kid makes me do that, and Nobody makes you do
anything, unless the person isopening your mouth, shoving that
food on your throat.
Nobody makes you do anything.
It's okay for you to createthose boundaries and those you
know rules and regulations foryourself.
It's okay, it really is okay.
(18:18):
So listen, listen to your body.
Jeremy (18:22):
All right, perfect.
Well, I think, I think that's agreat place to end.
You've you've gone over somesome really great tips, some
really great suggestions Atleast it's nothing else just to,
you know, kind of plant someseeds In listeners minds, just
to get them a little bit moreaware of these types of things
so they could structure theirdaily habits in a way that's
(18:42):
more effective for theirlong-term health and and
Longevity.
So, martha, always a pleasure.
I look forward to Going goingdeeper into these topics on a
future episode.
So have a wonderful day and, toall our listeners, thanks for
tuning in.
Martha (19:00):
Thank you.
Jeremy (19:01):
See you on the next episode of the Inspire Weight
Loss Davy podcast.
Take care.
Speaker 1 (19:07):
Thank you for listening to the Inspire Weight
Loss Davy podcast.
To get your journey started,visit Inspire weight loss comm
or contact 954-837-8811.
Welcome to the Inspire Weight Loss Davey
podcast.
Drug-free, sustainable,life-changing weight loss.
Here's your host, marthaSavloff.
Jeremy (00:14):
Hello, hello and welcome everyone to episode number
three of the Inspire Weight LossDavey podcast.
I'm your co-host, jeremy Wolfe,and I'm joined with none other
than your host.
We have Martha Savloff.
Martha, how you doing today?
Martha (00:29):
I'm great Happy to do number three.
It's going really well and ourclients love it, so I'm loving
this, jeremy.
Jeremy (00:39):
I'm glad to hear it.
Yeah, this is a fun journey.
It's going to be really, reallyinteresting getting into all
these topics, and I was now forme.
What I'd like to do today istalk a little bit about portion
control.
Okay, because I like to eat alot, and this is something that
(01:01):
I typically have an issue with,as I'm sure most people do as
well.
Fortunately for me, I'm blessedwith a pretty fast metabolism,
or high metabolism, and I couldnot exercise at all and kind of
eat whatever I want and notreally balloon up to some degree
.
I mean, as I get older it'smore difficult, but now I'm
(01:23):
starting to exercise, I'mstarting to be a little bit more
cognizant of this as I get alittle older, and I was hoping
you could share some insights,some tips, some tricks, things
that you know regular people cando to kind of mitigate their
portions and control that forthem.
So please share with us.
Martha (01:40):
I will.
I can't wait to jump into this,but you're one of those huh
Jeremy that can eat whatever,and you know.
Jeremy (01:50):
I mean, my wife hates me for that because she eats like
nothing and she has to watchvery, very carefully.
So I am blessed in that regard.
Martha (01:58):
I have to give you a hard time for a second.
Yeah, portion control.
You know I have someinteresting thoughts about
portion control, because it'snot always what we think, what
people think.
It is Especially here where wesee clients on a daily basis and
we hear so many differentstories.
And I have to tell you, jeremy,that a lot of the stories that
(02:21):
we hear is people not eatingenough, believe it or not.
So portion control can actuallybe like or portion, I should say
, can be the extreme, you know,where somebody eats a ton of
calories in one sitting andthere's stuff in their face, and
then the other side of thespectrum, where they're not
eating enough and so, becausethey're not, they're gaining
(02:43):
weight, they're storing fat.
So today's podcast, I wanted totouch on both, both sides of
the spectrum, because it doesaffect clients, it does affect
our community, if we're noteating and feeding our body what
it needs to have in order tolive a healthy life.
And you can be small and stillbe unhealthy.
(03:07):
So just an FYI, jeremy, I'm notsaying you are, but I'm saying
you know, even though we don't,there's people that don't gain
weight and they eat a lot.
That doesn't mean that they'rehealthy, you know.
So let's start with the first,this side of the spectrum, which
is people that just eat a tonin one sitting, and when I was
(03:31):
dating my husband, he told methat I ate like a man Because
apparently I was one of those.
So, yes, we definitely in oursociety tend to overeat, and
it's about quality too, so wetend to overeat foods that are
(03:53):
not necessarily great for ourbodies and contribute towards so
many chronic diseases, right,so like pretty high in sugar and
carbs, so that is a majorproblem.
All that you know people willgo towards chronic diseases like
diabetes and inflammation oftheir body and hypertension.
So what happens is you canovereat vegetables, right, and
(04:20):
your body Well what happens ifyou eat too many vegetables.
Well, it depends on the person.
If I overeat vegetables, I gainweight.
My body doesn't like thecomplex carbs, so I have to be
very careful how much I eat.
But there's people, like myhusband, that he can eat
vegetables all day long, and hedoes, and his body loves it and
(04:44):
he's super healthy and maintainsin a great weight.
So it's not a one size fits all.
And then you can overeat carbsand now your glucose levels are
shooting up, you're storing fatand you're contributing towards
all this inflammation of ourbody.
(05:04):
Because that's a simple carb.
Probably you know white flour.
There's so many differentvariables to the things that we
eat, the quality of the foodsthat we eat, and then on top of
that we add the quantity onthere, you know.
So it's just not one.
It's not one answer.
(05:25):
It depends on the person.
Jeremy (05:28):
So it's so important to have a plan in place for this
type of stuff, because we dolive in a society where
everybody's on the move.
You know we're instantgratification.
I always say you talk aboutportion control.
When you go out to eat, right,you know you're paying money for
food.
You want to see a giant plateof food, right, and then you
(05:48):
feel compelled to eat it all.
It's just for me.
I think structuring is soimportant.
Right like when I go to Publixand shop, if I just go there and
buy a bunch of stuff, a lot oftimes I don't eat a lot of the
stuff I get.
But if you go before and youmap out like an actual plan
right like Monday I'm going tomake this, tuesday I'm going to
make that and you kind of youknow structure that out, it's a
(06:09):
lot easier to, I guess, controlthe intake of what you're doing.
And I think a lot of what youdo with your plans that inspire
is centered around tailoringthese plans to the individual so
that they can create somethingcustom that works for their body
right.
Martha (06:24):
Right, that's exactly right.
And as they're going through aprogram, we figure out what how
their bodies response to certainfoods.
Like I just said, you know, mybody doesn't respond that well
with complex carbs when myhusband does.
So we try to figure that outhere.
And look, we've been raised tolike don't leave food on the
table.
You know, we've been raisedthat you have to eat a certain
(06:48):
amount.
I mean, my mother used to whenI was smaller, you know, of
course, give me the first plate,and before I, before I can even
answer her question, she's likehey, do you want more?
And before I can answer herquestion, she's already like
piling up some more.
Jeremy (07:02):
Food is love right.
Martha (07:04):
Food is love.
Jeremy (07:05):
Especially the elder generations, want to shower you
with extra, extra food and takecare of you and nurture you.
It's like, oh, keep eating,keep eating.
It's like I'm good please.
Martha (07:13):
It's love in relationship, but it's not love
in our bodies.
Jeremy (07:19):
Yeah.
Martha (07:20):
Right, like you know, you reap what you sow.
So if you put all this stuff inyour body, eventually, you know
there's going to be an outputand it's going to come.
Something's going to surface.
So I do have a couple of tipsfor our listeners and viewers
today, so let's I can startsharing those right now, dude.
(07:40):
So I have some portion controltips for you guys.
Jeremy (07:46):
I got my.
I got my pad and my pen.
Here I'm going to take a note.
Martha (07:50):
All right, most some of you guys have heard this before
but drink a glass of water.
There's people that do notdrink water while they're eating
, and so it's all food, food,food, solid food, solid food,
and you're just eating, eating,eating.
Make sure you get that water inthere so it can help you get
fuller faster.
(08:10):
Number two use smaller plates.
That is a thing, actually.
Jeremy (08:16):
It does help Smaller plates.
Martha (08:18):
Instead of like big old plate and you want to eat them.
Jeremy (08:19):
Psychologically.
Yeah, Just just cause you don't, you don't have to think you
have too little food out.
Yeah, no, that makes sense.
Martha (08:25):
Yes, it actually helps.
I'm a bowl person, I likeeating bowl.
Jeremy (08:31):
A.
What person?
A bowl Bowl bowl, Okay.
Martha (08:35):
Yeah, so I use a small bowl and I just pile it up in
there and that's it, I'm done.
So that's another tip.
Number three we were talkingabout vegetables, vegetables and
fiber is king, especially fiber.
So make sure that your mealsconsist of vegetables and don't
(08:55):
allow your your main portion ofyour meal to be carbs.
Jeremy (09:01):
Mmm, don't tell my kids that.
Martha (09:03):
You tell your kids that.
Jeremy (09:05):
I said don't tell my kids that.
Martha (09:08):
Oh, don't tell your kids that, oh my God, yeah, you know
, it's like the carbs are thismuch and then you have your
little protein and then if somevegetable is that, now just
switch it up.
Make sure that the veggies andthe proteins are the main
attraction to your meal andthat's carbs, okay.
(09:31):
Also, eat slower.
This is something that I thinkthat in our society it's kind of
getting away from.
Us is having that dinner time,eating and talking and
communicating with friends orwith your family 100%, 100%.
Jeremy (09:50):
Now I speak from experience having a nine year
old and 11 year old.
It's like a tedious process toget everybody at the table to
put their devices away andactually sit for 15, 20 minutes
and have a discussion about theday, but it's so important.
Martha (10:04):
Yeah, like now it's like you know, people get home late,
they throw some food together,whatever they find, you know, if
they haven't cooked, and theysit on the couch and watch
Netflix, that's what happens.
So now it not only affects,like, the way that you're eating
, but it also affects yourrelationship, because you know
that's that's time dinner time,it was the time to communicate
(10:27):
and connect with your familymembers and that's kind of going
away.
So we have to be intentional toprotect that.
You know what I mean Very, very, very important.
This is another one that'spretty, pretty cool and if you
think about it, like wow, yeah,that's true, Don't eat from a
bag or a box, like if you grabmy favorite pastime?
Jeremy (10:47):
what are you talking about?
Martha (10:49):
Jeremy, we're going to need to talk.
Jeremy (10:52):
I'm joking.
Martha (10:56):
Think about it.
You grab that bag of chips andyou go over to a couch and
you're watching your favoriteshow on Netflix.
What do you think is going tohappen?
You're just putting your handson that bag.
Jeremy (11:07):
I'm only going to have like two chips.
Yeah, I won't eat the whole bag.
Martha (11:11):
Forget it, Just lie to yourself that's not happening.
No.
Jeremy (11:18):
I am very cognizant that , like my son, he's a big eater.
He loves to eat.
If he wants chips, I'm verydiligent about taking a bowl and
portioning out about because Igive.
I know if I give him the bag hewill just consume the whole
thing.
So I am very I say this alljokingly, but I am like I got it
together like a little bitRight.
I don't know what I'm worth todo here, but I'm okay.
Martha (11:41):
I hear you Okay, ready for the next one.
Stop going to buffets.
You're just setting yourself upfor failure.
You're just setting yourself upfor overeating, Like let's just
stop going to buffets.
I'm sorry for any buffet ownersout there.
Jeremy (11:58):
I know that I talk about getting smaller plate sizes
right.
Just having a bigger platewants to make you eat more.
If you pay money for, likepsychologically you go in,
you're like, oh, it's $26.99 forthis all you can eat buffet.
I have to eat everythingbecause I need to get my money's
worth, Right.
And then you end up eating 800plates of food and you feel like
you're going to die.
Martha (12:15):
Right, exactly.
And then guess what happens.
You're going to go home andsleep because you have like,
you're like in car overload, andnow you feel fatigued and
you're like I'm done.
You go home, lay down, you know, and guess what's going to
happen?
You're going to store fatPeriod.
Jeremy (12:34):
I know, because after I eat a whole bunch, I know when I
lay down that that compensates.
Right, my stomach gets smaller.
That way, right the food goes,goes away from my stomach.
Right, that's how it works.
Martha (12:44):
No, Okay, that'll be nice, but no.
Jeremy (12:49):
Or I just pull my pants up higher over my, over my gut,
to cover it up, and that workstoo.
Martha (12:54):
No, no, no, none of that .
Okay, so we've kind of talkedabout this one already limit
meal time distractions.
So yeah, there's a lot of mealtime distractions.
The TV is one of them.
Like you mentioned, electronicsat the table you know that kind
of deal.
So also you know it's a mealtime distraction, allowing work
(13:18):
or anything else to get in theway of your dinner time.
So, like you know, people areworking till late hours.
So now, like that reallyimportant meal time with your
family is no longer there, andwe understand that life happens
(13:38):
right.
Like I work here at the officeSometimes I was here till nine
o'clock last night, right, butso I missed the meal time.
But I'm going to be intentionalabout compensating for that,
meaning maybe a breakfast, maybea lunch.
I'm going to create somethingthat I have that time with my
family at one point during theday.
(13:59):
So just like being moreintentional about your timing
and those moments of connection,right.
Jeremy (14:08):
Yeah.
Martha (14:09):
Okay, Listen to this one and your meal with a healthy
sweet treat.
Now the key is healthy, right,because you're savory, savory,
savory and then we've kind oflike been taught that you kind
of have to have some type ofdessert, right?
(14:31):
So then when you throw in thesweet, it's almost like,
psychologically, it's the end ofyour savory portion of the meal
.
Does that make sense?
Okay?
So I'm not talking aboutcooking either cake or any of
this stuff, but grab somestrawberries, you know, a
healthy fruit that's lowglycemic, that's not high
(14:53):
glycemic.
Jeremy (14:56):
What about sorry to cut in there?
What about one of the things Ilike to eat and I don't know how
productive it is if I'm doingstrawberries for, like, a sweet
meal?
I'll just mix that up with somewhipped cream.
I mean not a crazy amount, butjust mix it up for a little, or
a little sugar or something.
I mean, is that okay to do?
Martha (15:14):
It depends on the person .
Jeremy (15:15):
Yeah.
Martha (15:16):
So, like, if the person's trying to lose weight
or if the person is a diabetic,that is not a good thing to do
because it's sugar, sugar, rightso.
But if you're not in thatcategory, there's still better
options for you, like naturalsweeteners like Stevia, montpour
or Alulose, which is a naturalsweetener but does not increase
(15:41):
your insulin levels in your body.
So, but here and there, likeeverything in moderation, right.
So if you're healthy and youdon't have a chronic disease, if
you sprinkle a little bit ofsugar on top of the strawberry,
that's okay.
But if you do it on a dailybasis, it's eventually it's
gonna not be okay.
Jeremy (16:01):
Okay, noted, noted.
Martha (16:03):
Eventually.
So again, that's why it'simportant that people find help
with their journey, becausethere's so many variables and
everybody's different.
All right, last one, and thisis probably the most important
one listen to your body.
Your body tells you.
I promise you, if you get intothe habit of having an awareness
(16:27):
of your body and listening toyour body, your body tells you,
it communicates to you.
It really does.
And your body will tell youokay, I'm done, I'm done, I
don't need any more food.
And that doesn't mean whenyou're stuffed and you feel that
last piece of bread in yourthroat because I've been there.
You know what I'm talking about, right?
Oh, yeah, yeah.
Jeremy (16:49):
And I think a lot of that comes down to the pace at
which you eat.
Like for me, I'm one of thosethat just shovels the food in my
face and I don't feel like I'mfull, so I keep eating.
But if you eat over a longerperiod of time, you start to
feel full when your body startsto communicate to you properly.
But when you're just kind ofeating for the sake of eating,
(17:10):
yeah.
So, what's the perfect?
Martha (17:12):
point.
You're not hungry and you'renot stuffed, you're satisfied,
you're in the middle, right.
That's the point that you'relike okay and that that that you
need more power to do that.
You know you have food in frontof you.
Maybe your, your family orfriends are not done eating and
they're still eating, and thenyou have to make that decision
(17:33):
at that point, you know, am Igonna stop eating or am I not
gonna stop eating?
And so you have to be confidentenough and have the willpower
enough to say, okay, I'm done,even though, and if everybody
else is not, or or even thoughthere's still food left over.
Do you know what I'm saying?
So we hear this.
I'd inspire all the time like,oh, my husband may makes me eat
(17:57):
this, or my kid makes me do that, and Nobody makes you do
anything, unless the person isopening your mouth, shoving that
food on your throat.
Nobody makes you do anything.
It's okay for you to createthose boundaries and those you
know rules and regulations foryourself.
It's okay, it really is okay.
(18:18):
So listen, listen to your body.
Jeremy (18:22):
All right, perfect.
Well, I think, I think that's agreat place to end.
You've you've gone over somesome really great tips, some
really great suggestions Atleast it's nothing else just to,
you know, kind of plant someseeds In listeners minds, just
to get them a little bit moreaware of these types of things
so they could structure theirdaily habits in a way that's
(18:42):
more effective for theirlong-term health and and
Longevity.
So, martha, always a pleasure.
I look forward to Going goingdeeper into these topics on a
future episode.
So have a wonderful day and, toall our listeners, thanks for
tuning in.
Martha (19:00):
Thank you.
Jeremy (19:01):
See you on the next episode of the Inspire Weight
Loss Davy podcast.
Take care.
Speaker 1 (19:07):
Thank you for listening to the Inspire Weight
Loss Davy podcast.
To get your journey started,visit Inspire weight loss comm
or contact 954-837-8811.
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