October 21, 2024 • 60 mins
In this enlightening episode of the "Stuck in My Mind" podcast, host Wize El Jefe welcomes best-selling author Lynne Bowman to discuss her transformative perspective on healthy eating, as chronicled in her compelling book "Brownies for Breakfast: A Cookbook for Diabetics and the People Who Love Them." With a delicate blend of humor, personal anecdotes, and practical advice, Lynne shares how listeners can revolutionize their dietary habits by embracing the joy of cooking and the wholesomeness of homemade meals.
At the heart of the episode is Lynn's mission to combat the growing prevalence of diabetes in America, a journey she began when inspired by families like that of host Wize El Jefe. Through engaging conversation, she illuminates how making healthier food choices doesn't have to be a chore but can instead be a delightful and rewarding experience. Her emphasis on using healthy ingredients is exemplified by her innovative brownie recipe crafted with pumpkin, nut butter, and the sugar substitute allulose, shown to be beneficial for controlling blood sugar and appetite.
Lynne delves into the critical discussion of the widespread poor dietary habits contributing to increasingly severe health issues. Her advocacy for home cooking as a crucial step towards improving one's health is paired with accessible tips for meal preparation. She underscores the importance of simple culinary pleasures like homemade soup, which not only nourishes but fosters communal ties around the dinner table.
The episode also reveals Bowman's deep-seated passion for educating people about diabetes’ multi-faceted nature. She recounts her personal experience with gestational diabetes and the subsequent struggles for proper diagnosis. Her message rings clear: early detection through consistent hemoglobin A1C testing is paramount, especially beyond the age of 40. She points out common misconceptions, stigmas tied solely to obesity, and stresses that diabetes is not exclusive to those overweight.
Listeners are treated to a rich discussion on optimal dietary and lifestyle habits. Lynne champions real, unprocessed foods over sugar-laden alternatives and unveils recipes that cater to dietary restrictions without sacrificing flavor, like her gluten-free, dairy-free cauliflower-based macaroni and cheese. Throughout, she reflects on the cultural and emotional importance of food in bringing joy and connectivity, whether one is diabetic or not.
A unique personal thread runs through the episode as Wize El Jefe opens up about his own health journey during the pandemic—where home-cooking illuminated his path to better energy levels and weight loss. Lynne offers encouragement and sees this as an opportunity for listeners to take charge of their well-being with small, manageable changes in their kitchen routines.
Bowman engages listeners with practical advice for enhancing overall health through numerous avenues: the mindful integration of fermented foods for gut health, the strategic consumption of nutrient-dense alternatives to common carbs, and the benefits of social interactions during meal prep or shared exercises. Her suggestions extend beyond the kitchen to overall lifestyle changes, encouraging regular medical checkups and exercise, especially weight training, for bone and mental health.
Her advocacy for high-quality ingredients and enjoyment of the food preparation process resonates throughout the episode, spurring listeners to become active participants in their health journey. Whether shopping at farmer's markets or cultivating a richer relationship with their food, listeners are inspired to view health as holistic, impacting not just individual well-being but the communal culture of food.
In closing, Lynne promotes her cookbook, available on multiple platforms, and her active engagement on social media where she shares her insights and interacts with food enthusiasts worldwide. She leaves audiences wi
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:45):
And welcome to another episode of Stuck in My Mind podcast. I
am your host, w I z e, and I am very
excited for my next guest. She
is the best selling, best selling author of
the book Brownies for Breakfast, a cookbook for diabetics
and the people who love them. Welcome to the show,
(01:08):
Lynne Bowman. Hey. I'm so happy to be
here with you, as you know, and, I've got some
stuff to say. You know? I see. Yeah. Well, that's cool. And you've got some
questions for me, I know, and I have some for you.
Yes. Yes. I do have them. What inspired you to write brownies
for breakfast and
(01:30):
and, well, sorry. Brownies for breakfast, a cookbook for
diabetics and the people who love them? You did.
I did? Yeah. You're the guy,
and your family is the family. You're the folks
who need to be having more fun, eating
much better food, lowering your numbers in the process.
(01:55):
You know, I think I think
you've had your numbers done and you know where you are. You're
prediabetic, which I'm putting in quotes
because for everybody out there, if you are
prediabetic, you're diabetic.
That's just a fact. And you need to
(02:17):
start acting like 1, which, and I'm happy to say, I'm
here to tell you that it means eating better food than you've been
eating. And that's the big news for so many people. I
mean, everybody's kinda like, oh, I don't want it because it means I can't have
this and I can't have that, and I'm not gonna be able to do this.
Right. You're not gonna be able to eat crappy food
(02:39):
anymore. That's it in a nutshell.
And as you know, and you talk to a lot of people, which I think
is cool. Thank you. Americans
eat awful food for the most part. We
do. We do. You know, the SAG, the the
American the regular way that people eat
(03:02):
is not doing any of us any
good. And the numbers keep getting worse.
We just we all saw that Morgan Spurlock died recently.
I'm sure you know his name, the guy who did supersize I don't
know. Yeah. About, just what it
did to him to eat McDonald's for a month.
(03:24):
And everyone kind of imagined that when things like that started
happening, that people would kinda wise up and open their eyes
about how they were eating now. No. No. No. No. The numbers just
keep getting worse. And the the childhood diabetes
and the childhood numbers for type 2 diabetes
are through the roof, in the United States and in
(03:47):
other places that have adopted our same lousy
diet. Yes. So I'm
here as a snarky grandma today, to shake my
finger at you and tell you that you can
do much better. And I want you to do that,
but the good news is you do it by eating brownies
(04:09):
and donuts and, all kinds of
good food. You just have to make it my way.
You have to actually, and here's the bad news. Bad news is
you have to cook something. You have to get in the kitchen
and actually make your food for the most
part. I tell you how to do it easily.
(04:32):
My superpower, if I have one, is
making a meal in 15 minutes, throwing it on the
table. I was a single mom, 3 kids,
self supporting. As I told you before we
started recording, my first job in an advertising
agency was in 1966. And I love
(04:55):
telling people that because you think, wait, mad men like that?
Yes. It was real. That was me
wearing those clothes, doing that stuff back then.
But I talk about age because you
don't get to be my age. I'm 78
now without behaving yourself.
(05:18):
Right? And people think of being older,
which and I like to say that. Older. Yes. That's me. I'm
older. It's great. I'm having more
fun than ever, well, in some ways. I mean, it was the sixties. So
but, there's a freedom and a joy that
(05:38):
comes with being a sage if you're healthy.
But you can't really be too healthy at your age if you
don't start working on it at yours. I mean,
you. You, you, you. Right? Can you feel like
you're pressing into your chest? Fairway.
Yes? Yes. Okay.
(06:03):
And I I do I wanna leave you with just kind of some simple stuff
today that if you haven't heard about it, if you don't know about it, I
want you to know about it. Thing number 1.
There is a sweetener called allulose
that have you heard of it, Wiges? No. Oh, good. Okay.
This is really important. Take notes. A l l
(06:25):
u l o s e. And, of course, this is on my website, in my
books, so on. But this is a sweetener
that for the first time, really long time, there are a
couple of others. I talked about chicory root in my book, and
I've cooked a lot with that. And, there,
monk fruit is a good sweetener, but allulose
(06:49):
is the best one that's come along a long time. Tastes
great, looks great. You can get it in kind of golden,
like a a brown sugar flavor. You can get
it in syrups and so on. And
not only is it a great sweetener that doesn't leave an aftertaste,
doesn't have calories, doesn't spike your blood sugar, But they're talking
(07:10):
now about it having an effect kinda
like, the the new
weight loss drugs, the Wegovy kinds
of things. It's a slight effect, but it can
dampen your appetite.
Mhmm. It's just a thing. No. Not at
(07:33):
all. No. Not at all. So this is great
news for any of us who not only are
prediabetic or diabetic, but we love sweets. Right?
And we wanna eat sweet things. We want donuts and
brownies. Well, you can make them with that,
and, they're great food. My brownie
(07:55):
recipe is pumpkin, nut
butter, cocoa, real cocoa, baking
soda, and allulose,
and eggs or egg substitute. So if you're vegan, fine. Just
use your egg substitute. It's great. You can add nuts to it if you
want to, but there you go. And think about
(08:17):
it. What have you got there? You got a vegetable, you have
nuts, you have cocoa, which I hope everybody understands is
a health food, really. It's great nutrition as long as you don't
put the sugar in it. So it's a
meal. So you're making your own little you know, you can give them to the
kids to take for lunch, and if all they eat is that brownie, they've had
(08:39):
a good lunch. It's fine. It's it's sort
of like a disguised. It's better than a disguised peanut
butter sandwich. Right? With the nut butter and the and the
and the start. But the pumpkin is great
food, full of nutrition, and the nut butter, great food.
So that's tip number 1, sort of blended into
(09:02):
other tips. But, I think it's really important to know that
there is a sweetener that will make your
life fabulous. The other thing is
that I want you to eat some soup.
Do you hear me? Oh, I love eating soup. I love eating
soup. Good. Okay. Do you make it?
(09:25):
No. Who makes it? Your wife? My mother-in-law.
Okay. She good cook? What does she make, Excellent cook.
Alrighty. Because soup is kinda grandma's territory.
Right? I mean, traditionally, when you think soup, right, it
kinda comes with a grandma. And there are reasons for
that. It's because it's so smart to eat it. Americans
(09:49):
tend not to eat soup. But
soup, on top of being yummy, if you eat it first
thing when you have a meal, it dampens your appetite. It helps
fill you up. It helps hydrate you.
And here's the best part, part I love, you get to use up all the
stuff in your crisper in your refrigerator that you weren't gonna eat. You know, that
(10:12):
spinach that was kind of or the kale that you bought because, well, it's healthy
and so on. You chop that up. You put it in the soup, and it
turns out great. So it's a super way to get all of
the most important green vegetables and carrots
and onions and garlic and all those things. You
know they're great for you. You know they don't have any calories in them.
(10:34):
You should go eat them.
Right? Yeah. Absolutely. That's that's something
that that's something that, people really don't talk about
is eating soup, and I love soup. And I when I was a kid, I
did. Growing up, I hated soup. But as I got older,
(10:54):
I really started enjoying them with the vegetables
and and so many different ingredients. Like, my mother-in-law,
she's a excellent cook, and I so whenever she
gets to make, hammondongo and all this stuff, it's,
it's very enjoyable. Alrighty then. So
and there's a there's a recipe in brownies for breakfast
(11:17):
called genius soup, because guess why?
Yes. It's genius. And it's
just an ordinary kind of what any grandma
would throw together, and you can season it different
ways. But if you make a big pot of that once a
week, and it's doesn't take a lot of time, it's not hard,
(11:39):
and then every day of the week, you turn it into a different meal. 1
night, you put some pasta in it. 1 night, you put some beans in it.
1 night, you put some tortillas in it.
And it's, guess what? Not expensive. Everyone
is talking about how much food costs now. Yeah.
Yeah. Yeah. And the food that is the
(12:00):
most expensive, of course, meat.
Yeah. And eggs, and,
and processed foods. So this is a
great time for you to stop eating processed
foods, and start eating real
food, whole food, and you keep hearing
(12:23):
that. But I hope by now everybody's going, oh, yeah. Okay. That's
right. Whole food, real food, plant
based, which doesn't mean you never get to eat meat
again, doesn't mean you're even, you
know, vegetarian. It means that it's plant forward,
mostly plants. And
(12:46):
as a diabetic, I would also add no more white stuff. No
more white rice, no more white hamburger buns, no
more white bread, no more white potatoes.
Eat sweet potatoes instead.
Just get yourself in the habit of everything
that you put in your face. Make sure
(13:10):
it's actually nourishing you. Make sure you know what it is.
You've read the if it has a label, read the label out
loud. It's really good. Because anything that you can't pronounce, you probably shouldn't
be eating.
So real food, whole food, it
it's not much more than that. You know?
(13:32):
Well, it's like when what they say is any
other or any other if there's any good food for you in the supermarket, it's
on the outside. Mhmm. It's everything's on the
outside. Anything inside is kind of
a no go. No go. That's right. And a lot of
us are not even going in the grocery store much anymore for good
(13:55):
reasons. I'm a Trader Joe
fan. Do you have a Trader Joe where you are in Pennsylvania?
No. No. Okay. I'm sorry. Because it's it's
a great chain, that I've been going to since
it started in Culver City, California way back
when. But good prices, good
(14:17):
stuff. I'm in and out of there in 15 minutes, which I also love. I
don't know how anybody goes in a big supermarket and
knows how to I mean, there's too much
stuff. There's just too much. Sixteen kinds of
frozen peas. How do I know? Which ones?
I don't want 16 choices. We all have too many. Decision
(14:38):
fatigue. You know? It's a real thing. So,
also, farmer's markets. Do you have one near you? Do you have I
do. Yep. And we have, the the the now it's,
Wednesday and Saturdays. It's right right down the road, like, 5 minutes
from my house. Best way to buy food, don't you think?
Oh, yeah. So the fresh fruits and vegetables that even the milks and
(15:00):
cheese that we get from there are some of the best. It's the best. So
there's so many advantages to it. 1, you're not bringing home a bunch of
plastic. Nope. A bunch of wrapping, bunch of paper. You're
bringing home food. That's huge. 2, you
know who grew the food. Mhmm. That's
huge. 3, even if you pay a little
(15:22):
more, which sometimes you do by the pound or whatever,
you're getting a much higher quality of food. Food. Yeah. Much
better. Much better. And another thing I'd like to
suggest is that sometimes the stuff that we're throwing away
turns out to be the best food that we buy. Couple of examples.
1, parsley. Parsley is
(15:45):
the most nutritious green. It's as
nutritious as anything you can eat. And
yet, sometimes we we bring it home in the plastic in the
meat wrapper. Right? And you and you take the parsley out, you
throw it away. That was the best part of the
package. Eat parsley. And so
(16:06):
if you go to a farmer's market or someplace like that, buy par it's cheap.
You know, couple bucks, you get a whole bunch of parsley. Take it home
and put it in a little vase of some kind with with
water in it, and keep it out on the sink, and then
snip off with scissors every time you're eating something. A sandwich,
soup, a casserole, anything, put some parsley on it. It's good
(16:29):
on virtually everything, and it makes something
that you're eating better. And,
it's yummy. So getting enough
greens in is a thing, especially, that we diabetics
need to be religious about. And you have to kinda train
yourself so that every meal, literally, if you're eating breakfast,
(16:52):
if you're and we're gonna talk in a minute about intermittent fasting.
But anytime you're eating, say to yourself, okay, what am
I eating that's green? Am I eating anything leafy? Are there any
leaves in this? Okay. No? Find
some leaves. Eat some, you know, put some leaves on it or
in it, and it's a better
(17:15):
Thanks. So, that's a little habit that,
especially, us diabetics need to pay attention to. But the other
secret wise is that we're just eating
the way everybody should eat. It's the way
to prevent and control and manage and reverse
heart disease, liver disease,
(17:38):
autoimmune disease. All these things have a
basis of some kind in your microbiome, in your body
that you can fix by feeding yourself better.
And we all you know, everybody goes, when they get their puppy, they're so
excited with their little adorable puppy, and they wanna be sure that
they're feeding their puppy the right thing, and they go to the vet, and they
(18:01):
get recommendations, and they spend a lot of money getting fresh,
wonderful food for the puppy. Why not
pay that much attention to what you're eating and the other
humans in your house are eating?
Yeah. Absolutely. Definitely.
You have to you have to keep track.
(18:24):
So can can you share your personal journey with type 2 diabetes
and how you how you manage to reverse it?
Well, I, I started way back when
because, like a lot of women, I had what's called
gestational diabetes.
When my first child was born, 1975,
(18:47):
this baby came out at £10. And
the the docs, in those days, all men,
said, wow. Gee. You know, you probably had
gestational diabetes. They hadn't thought to test
me for it. Now they routinely test women.
I think all women get tested for it. But
(19:11):
it's a thing that happens. The the pregnancy kicks you into
this diabetic state, and then often it goes away
afterwards. But then they told me it's
likely to return in your forties in the form of type
2 diabetes. And so I kept
asking people as I got closer to 40, you know, do you wanna test me?
(19:32):
Should I be tested? No. No. You're not overweight. You're fine. Or
it took me a long time to get someone to pay attention and
to actually get the test. And sure enough,
my numbers weren't great. So my advantage was
that I found out early that I knew in my early
forties that I was diabetic. And it's something
(19:56):
I want everyone, if you're looking at
40 or you're past 40, whatever, get tested.
If you haven't been tested, it's easy. It's a
hemoglobin a one c test. It doesn't require drinking
crazy things or whatever. It's a little blood test that you do. You don't even
have to fast anymore, and that will
(20:18):
tell you. And particularly and why is you know this.
Particularly you men. You're really bad about going in
and getting your test done. Right? Getting I mean, you gotta be run over
by something awful in the street before you will let
anybody take you in to a medical office. Yeah. Am I right about
that? Yeah. And you this is one of
(20:41):
those things where if you find out early and you start
behaving yourself and learning to feed yourself more lovingly
and more joyfully and better, it
will pay off big time. Now the downside,
and I'm gonna have to say this, downside, particularly you
guys who've avoided going to the doctor, the way most
(21:03):
men find out they're diabetic is with erectile
dysfunction. And that's how you get a
guy's attention. Right? Yeah.
Definitely. Don't mess with my eye parts.
Yeah. Definitely. Yeah. But that's
that is a sign that the diabetes has progressed to the
(21:25):
point where your your blood flow is affected.
And sometimes people first feel it in their feet, their extremities.
But that's way down the line. It's an
invisible, quiet disease
that you don't know unless you have your blood tested.
(21:45):
So do it. And all you're gonna find
out, if you're feeling whiny right now listening to this, well,
I don't wanna change the way nobody wants to change the way they
eat. Right? We have certain politicians that
we laugh about in certain very high offices in our own
country who don't wanna change the way they eat,
(22:08):
famously. It's everyone is resistant to
but what I'd like to suggest is that eating
for health, for diabetes, for heart disease, for all these
other things, it means eating better food,
yummier food. It means you have to work at it a
little more as well. You can't drive
(22:30):
through and be healthy. You can't.
Sorry. Just can't.
So what what are what was It it brought up one thing, thinking about
drive through. In my book, I talk about takeout. Yeah. And
I suggest a way we have in our little town. I live in a tea
(22:52):
time little town in California, but we have a great taqueria.
And so a treat for me is to bring home a shrimp
burrito. I ask them to hold the rice, which means there's room in
there for extra veggies. I cut it in half. I put it
on a bed of cabbage. I chop up cabbage really quick, put on a
bed of cabbage, put the salsa on top, put a little bit
(23:14):
of, it's cheese.
Maybe you've tried it. That's made out of cashews. It's yummy.
Little mozzarella on top and heat it again. And it's
beautiful. It makes it so much prettier, easier to eat because you're eating
it with a knife and a fork now and not sitting in the back of
your car stuffing it in. And you've
(23:35):
added vegetables, leafy vegetables, and you've made
it 2 meals now instead of 1. Yay.
K. And I interrupted you. What were you gonna ask me?
Okay. So what so what are some of the common misconceptions about type
2 diabetes and chronic disease prevention?
(23:58):
Well, one of them is that it's all about obesity, that this only
happens to people who are obese. And,
yes, it matters how much you weigh. And
if you are diabetic and you lose weight,
you will see that your numbers improve. That's pretty
much universally true. But
(24:22):
I did I wasn't particularly overweight when I
was diagnosed, and a lot of people are not. So it
doesn't depend on you being obese.
So get tested anyway.
Yeah. So misconception, number 1.
(24:42):
Okay. Misconception, number 2.
Oh, we were talking about timing of
eating. So I wanna get to that.
But misconception that you have to go hungry, that you have to diet. I
don't journal what I eat. I don't watch my calories.
(25:02):
I don't spend a big part of my life worrying about
it. I just I I know that
everything that I eat needs to be good, whole,
real food, and that's the magic word, real
food. Because do you think packaged
or processed is designed
(25:25):
to be addictive? And that's and I don't mean that in an exaggerated
way. They really are addictive.
Sugar is addictive.
And so when you start reading labels, if you haven't been,
one of the first things you notice is everything has sugar in
it. Everything. You know, whether it's sweet or
(25:47):
savory or a main course or
dessert or, a salad, salad dressings,
they all have sugar in them.
So that's the thing that you need to get out of
your life is premade processed food.
You just need to start eating good food. And, yes, you need
(26:10):
to move. You need to exercise a little bit even if it's just
walking. Nothing wrong with walking.
I've recently started weight training, which I absolutely love and which is
really important when you get older. And particularly,
they recommend it for women because
(26:30):
once you lose your estrogen, you're
more inclined to have, bone
problems, and a great way to
reverse or prevent bone problems is weight training.
So, and you can't
talk about food and movement without talking about sleep
(26:53):
wise. You wanna talk about that for a minute? Oh, I'll yes.
That's something I suffer. I I suffer from sleep apnea,
so it's something that's very,
very important. Very, very, very important.
And, I it was, I don't know, 3 or 4 years ago when I was
in the process of doing this book that someone, one of the doctors that
(27:16):
I was paying attention to, said
this. And it's so important for all of us to
understand. The only time your body
can heal anything, anyway,
is when it's in deepest REM sleep.
So think about that. You know? Whether it's a a
(27:39):
little boo boo on your finger or your liver is off or your
anything that is wrong with your body, you
are only healing it when you are deeply
asleep. So if
you're not now sleeping well, you need to figure out how
how to sleep well. One good thing to do is to stop
(28:02):
eating at night. When's the last bite of food that
you take? I try not to eat
past 6 PM. Good. Even better if it was
5 or 4. If and this is
hard for Americans working the way we do, especially
parents. You know, you grab your kids at school and you raise
(28:24):
some but the more you can move the book of your
food up to middle of the day,
the healthier you're gonna be. And that's proven
in a lot of different ways. You've heard about the blue zones where people
live the longest in the world, and, where
people eat when the sun is high, and
(28:47):
not after dark. They're
healthier, and they live longer. And you
will feel it right away if you get in the
practice of not having a full stomach when you go to
sleep. You will go to sleep faster,
deeper, better. Your body does not
(29:08):
want to be digesting that food
when it's busy doing these other things. And a a word I
love, one of my new vocabulary words this past year is
autophagy. Alright. Have you talked about that on the
show yet? No. Autophagy
is the way our cells clean each other,
(29:31):
and it goes on in your sleep, deep sleep. And it's
it's actually this the cells recycling themselves.
They're they're eating up bits and pieces of other cells and
getting rid of the dead stuff and getting it out of your system.
And I like to think of it as as kind of the road crew that
comes out at at 2 AM, on your freeway.
(29:54):
But they can't do that work if the freeway is full of
cars. They can only do that work if your
digestive work is done. So
think about autophagy, which literally means
self eating, but it's a cool thing.
That's how you stay healthy, is allowing your body to
(30:18):
do these incredible things that it can do if you
just get out of its way, if you stop stuffing
pizza in at 11 o'clock at night in front of Jimmy Kimmel.
And another thing about eating wise is
that we eat better, healthier,
(30:39):
and we benefit from it more when we don't eat alone.
So so one of the things right. So in the when we
got from when me and my wife were home for the
pandemic, we were we were we lost weight
because we prepared a lot of our own
foods. There you go. So we weren't in
(31:01):
we weren't out eating junk food. We weren't out eating fast food.
We we bought more fruits and vegetables. We prepared more
more sandwiches and soups and everything, and and we were
able to really eat much more better. Like, we
would grill our chicken. Just
so many different things, and you could tell we lost weight. Yeah. And
(31:23):
when we went back to school Yeah. Eating better
food. Yummier. And and you could see the
energy was different. And we go back to work,
and we just everything just goes back to this being
Yeah. A struggle. And so we're
working now towards going back to
(31:45):
eating much more healthier, cooking I I I love
cooking, so it's that's not a problem. I enjoy cooking.
She her, not so much. Well, like most of
us women, we've just got way too much going
on. You know? If you if you have a family, if you have kids,
even the pets, everybody needs attention. You know, you've
(32:07):
got a job, so on. And I'm not telling you anything you don't
know. We women end up with the bulk of the
work about how the household functions.
And it doesn't matter what you're doing, outside of the
house. When it comes to
keeping the house running and keeping people fed,
(32:31):
and pets and whatever, it's
it's pretty much us women who wind up with the
bulk of it on our plates as it were. So
cooking isn't a particularly recreational thing for us,
And if people are shocked when, I'm a cookbook author. I don't
like to cook. Really? I wanna eat.
(32:53):
Right? I wanna be fed, but the only way I'm
gonna be fed well is if somebody cooks
it, and that normally means me. I mean, if somebody
else wants to cook for me, great. It's wonderful. My husband does
cook, and that's great, and my kids do, when they're
around. But, no. It's a thing
(33:15):
that takes attention and time, and sometimes you'd rather just
be reading or, you know, taking a bath or, a
walk or something else. But if you're gonna
cook, you're gonna have huge benefits from it so
long as you are careful with buying
high quality food ingredients. That's not
(33:38):
hard, is it? I mean, you went to the farmer's
market. Yeah. And got your stuff. And it's so
inspiring too. When you go to the farmer's market, you see the beautiful
head of cabbage, and it's so pretty. And, you know, the the farmer
might say, well, you know, my radishes are really good right now too. You think
radishes? Oh, okay. Yeah.
(34:00):
It it's it's having a relationship with food,
which is entirely different than what happens when you go into a
big grocery store. Yeah.
You know, our our food should be
pleasure and joy. And, I
mean, you should you should love to look at it
(34:22):
too. And there's there's science behind what
happens when we see our food and
experience our food before we actually put it in our faces.
You know, your body is going, oh, boy. We're gonna eat, And it's doing
stuff to get ready to eat.
When you sit in the back of the car or in the behind your steering
(34:45):
wheel and stuff down a, taco or a
hamburger, your body isn't paying attention, if
you could. Okay. So what what what
are some of your favorite recipes out of the cookbook?
Well, I've already kinda cheated and told you about some, but
Yeah. One that comes to mind quickly
(35:08):
that people will go, really?
Mushroom soup. Okay.
It's 3 or 4 ingredients. It is so
easy to make. And if you don't know this, I'm telling you
now, mushrooms are some of the best food you can eat. Mushrooms
are fabulous food. They're really good food. And I don't
(35:29):
buy the super expensive ones, you know,
the the ones with interesting names, you
know, lion's mane and so on. I mean, those are great,
but I get inexpensive mushrooms.
And, most of us grew up eating
things with mushroom soup out of a can on them, you know,
(35:52):
in casseroles that were made with mushroom soup that way. But if you will
make your own mushroom soup from my recipe,
which the very last thing you add wise is
bourbon. Mhmm.
Not much. Just little it's a tad.
Just a little bit, but all of a sudden, it is
(36:16):
heavenly. I mean, it's it's just this simple, simple
food now elevated, and it's a thing. You can have
a bunch of it in your fridge and just put it on stuff. It's the
best sauce ever. And you've made it,
and it's all delicious vegetables, nothing
crudy. Read the label on any
(36:37):
canned soup or packaged soup that you have,
and you'll if you don't wanna eat that, you need to make
it. So Yeah. That's the recipe
that I highly recommend. There's all
kinds of stuff in there. There's there's simple coleslaws
and, there's a macaroni and cheese that's
(37:00):
made with cauliflower. You may
know that this is possible to do now because it was,
I don't know, kinda unheard of 3 or 4 years ago, but I see a
lot of recipes like that out there now. But you you cream
the cauliflower instead of making a sauce out of
flour and milk. And
(37:22):
my recipes are almost all dairy free,
as well as gluten free. Because this is another thing a lot of
us now know that we didn't know 10 years ago or 5 years
ago even. So many people have a reaction to
gluten. Mhmm. And there's a reason
why. You probably don't wanna eat it.
(37:46):
I don't have particularly a reaction to it, but as diabetics,
we don't wanna be eating a lot of wheat flour.
It's something that is a problem for many of
us. So, in the book I tell you, if
you're going to eat bread, make it sourdough,
(38:06):
and there are some bakeries, I hope you can find one, I
know I have a couple within driving distance, that make it out
of old timey wheat, einkorn wheat, for example,
that is grown from the seed that your grandma or great
grandma would have made her bread from. Not the
kind, not the GMO kind that the big companies make bread from now.
(38:29):
So it's real food and it's delicious and
sourdough, but oh, fermented food.
We should be eating fermented food every day. Did you know what
I mean? I'm sorry?
Did you know that you should be eating fermented food every single day?
No. Now you do. No more excuses.
(38:52):
Do you do you eat kimchi ever?
No. You're gonna start now. You're
gonna find a place to buy. It's a Korean
item that is becoming very popular because
it's delicious. It's hot and spicy, and it's
nothing more really than it's a it's a kind of,
(39:16):
it's cabbage. So it's like sauerkraut,
only Korean. Yes. I've I've had it when I've gone to
Korean, to There you go. So it's better looking than sauerkraut.
It's it's it's it's it's amazing. I I It's lovely. I've eaten it.
Yeah. I've eaten kimchi, yes, when I've when I've gone to the Korean
restaurants and Yes. And had, when I've had the
(39:38):
soup and and everything else. But, yeah, I've had kimchi. It's it's I
I I've not saying I won't eat it. I'll eat it. Yes. Well, it's a
great thing to add to your diet. Absolutely. And I I have a recipe
outside the recipe. I'm just gonna tell you how to do it, and you'll remember
it. Take some sliced goat cheese. You all know
that goat cheese and sheep's milk cheese are different from cow's
(40:00):
milk cheese. They have different protein. So even if you
react to cow's milk, you're probably fine with goat's milk or
sheep's milk. Sheep's milk would be feta, which a lot of us
love to cook with. I do. So I make
a toasted sourdough and goat
cheese in the toaster oven, and then I put
(40:22):
kimchi in it. It makes the most wonderful
sandwich. A gushy hot grilled, but no
grease, no meat, just go cheese, kimchi,
sourdough bread. It's so good. But your body
needs those fermented foods. Your microbiome does.
(40:42):
And you're starting to read now everywhere about microbiome and how
important it is and, you know, blah blah blah. That's right.
It is. You have to feed your bugs,
and kimchi and sauerkraut are 2 great easy ways to
feed your bugs. Just skip the hot dog
(41:02):
with the sauerkraut.
What else is new? I mean, what's wrong with
adding some new stuff, by the way, to what you eat all the time? We
don't need to keep eating the same stuff over and over again.
Well, yeah, obviously, if, if you're diabetic
and you're you're not and you're eating the same stuff over and over again,
(41:25):
it's not working. So you definitely have your food. Right. Yeah.
Absolutely. Yeah. But you don't have to get all
crazy counting calories and journaling.
Just pay attention.
Yeah. You know? And be good to
yourself. That's all we're talking about
(41:46):
is is how to really nourish
yourself. Yeah.
And it's not that hard at all. It's it's really
pretty easy. And it costs less, way
less, than buying fast food. I I can't
believe now, actually, what it costs to go out for a burger.
(42:09):
Oh, man. Burger. I'm a I'm a I'm a I was born in the
seventies, and so I was there for McDonald's when we
when we, like, now I go to Mc if I was to go to
McDonald's and buy a my family a meal, I'm spending,
like, 50, $60 Oh, yeah. Easily.
Yeah. I I'm like, but If you take that $50
(42:32):
into the farmer's market or the produce section,
you come home with a lot of food. Right? Absolutely. Yeah.
Yeah. Yeah. Way more than when you just come home. Yeah. Way more than when
you just come home from the fast food. And and that's something that,
me and the wife are looking forward to. She's she just
(42:53):
put in a a notice at her job. She's been here for for quite a
few years. It it's just she's ready for
change. She's ready to be home more because Yes, sir. She
has where where she is at now, she's away from the
house 4 or 5 days a week. So she's
like, no. I'm ready to be home and and really work from home, and
(43:16):
and it and it'll and it'll and she's like, we we'll that way, we'll go
to the gym. We'll start because when when we do it together, it's
so much easier. Like, me by myself, it's a
struggle. But if I have her with me, it's
easier because we we we we motivated and we aspire each
other to to really work at it, and and we we hold
(43:38):
each other accountable. Yeah. Yeah. And
I I know my workouts, I do 4 days a week, and it's a social
thing, which is maybe one of the most important bits
here about our health. So let's toss it in.
It isn't just eating and sleeping and moving. It's
about your emotional and social health too.
(44:01):
Loneliness is a real thing, and it's dangerous.
And, just going to the gym and seeing some
neighborhood folks, and in my case, I have a
small town, so I know everybody, you know, that that is gonna walk
in. But just that little bit of socializing
is a powerful, healthy thing for
(44:23):
us. And a good trainer is one of the best teachers you
can have, especially and I'd advise anybody
to if you're going to a gym or getting trained, make
it somebody with with, physical therapy training
if possible because they're not gonna hurt you. You
know, they're gonna keep you safe. Yeah.
(44:46):
Yeah. And in the case of of, my
pals and I, you know, we're all ladies of a certain age.
The youngest one is about your age. So it's
important, you know, that you have someone who who gets not
breaking the clients, but Yes. A super
important thing. And then he, reminds us to
(45:08):
eat our protein and in that first hour
after weight training, to have some protein.
So, good advice. And the
thing that, diabetics,
particularly, you may have already been told that you need
to eat protein, not too many carbs,
(45:31):
you know, vegetable or bread. Breads, pasta, rice.
I I disagree, and a lot of, people
disagree in the, diabetic
space. If you're gonna eat pasta,
eat chickpea pasta, for example, or brown
rice. But chickpea pasta, very high in
(45:54):
protein, very high in fiber. It's
delicious. And I don't cook it the way they say to on the
package. I put it right in the soup
or broth or just something
goopy and let it soak up the liquid from whatever
I'm cooking it in. And it does so very easily, and it and it
(46:16):
keeps its, consistency very nicely.
And it tastes better, and you haven't got another pot dirty, which I mean, you
should have. Yeah. So chickpea pasta, great
protein source, but there are a lot of
plant protein sources that people are starting to talk about
more that we weren't particularly aware of 15 years ago.
(46:39):
So I'm glad to see people doing that. So many things have good
protein that you just never thought, and, of course, we know about oatmeal
and oats. Mhmm. There's a recipe in the
book for, making your own granola,
which Really? Yeah. And granola is fabulous
food, but you have to make it. Otherwise, it'll have sugar in it.
(47:04):
So if you make it yourself, you're making it from oats,
yay, and nuts, yay, very high
protein, and you can put some dried fruit in there if you want to. It
doesn't take much to flavor it up, but you can skim that if you want
to. And then you sweeten it with the stuff that I
recommend, allulose. What else?
(47:25):
That's that's kinda it. You put it in the oven.
So and but I have actually
tried to find a granola that that had no
sugar in it, and I clicked. I, you know, crawled along,
you know, how they put it all on the bottom shelf at the grocery store,
and that was me, you know, crawling along on the bottom shelf,
(47:47):
removing ingredients on everyone. I don't think they make them. Nobody
makes a a sugar free, granola. And who doesn't
love granola? It's delicious. You eat it like a snack.
But what you're doing is you're eating high fiber,
high protein. It seems carby, but
it's good, real, whole
(48:11):
food. But for diabetics, not a
problem. Okay. Awesome.
Okay. So you said you had questions for me, so I'm gonna let you ask
me ask ask questions. Well, I you've already answered a
lot of them, and I've already snuck in a lot of my questions. So
you've been very patient about that, because I want to know about
(48:32):
your health history and your health
issues and if you had been and had your checkup, and you
have. Yes. I have. Yeah. I I I
actually have one coming up, in a couple of weeks. I have I'll make sure
I go every 6 months. Good. Especially with
the with the the the diabetics diabetes and all that.
(48:53):
So, yeah, I I make sure every 6 months I'm I'm at the doctor and,
checking up on myself and and working on, with me and
the wife now working on now that she's gonna be home,
we're working on, building a little area downstairs where we'll
have our, treadmill and and and equipment and
everything we're setting up. And we're we're just gonna focus
(49:17):
on, changing changing a lot of, bad habits that we
have. I'm very happy to
hear that. And I also wanna know how have your numbers
gone since you were first diagnosed? Have you been able to
change your hemoglobin a one
c? Well, I'm actually due next week for
(49:39):
some blood work to see how how how it is.
Because the last blood time I got blood work done was November.
So I'm due now. It's probably I'm probably gonna
go Monday morning to go get, my my
new blood work done. And but right now, it's,
(50:00):
I know I'm struggling because, actually, I have a sleep
a CPAP machine, and it's not working. It's out. I have to
well, I have it out for repair right now. So right now, I'm struggling
sleeping. Yeah. When
you when you lose the weight, you will
really improve your sleeping. Yeah. You already know
(50:23):
that, I think. Mhmm. When were you diagnosed?
Is this the first 6 month period that you've had after a diagnosis?
Oh, no. I've been using a CPAP machine for a couple of years
now. But I mean the the diabetes? Oh, well,
I've been prediabetic for about a year now. Okay. So not
too long, really. No. So you don't have religion yet?
(50:47):
No. Okay. I hope I hope my being here has
helped you get religion, wise. Yes.
Yeah. So, it it's you've, actually, I'm on
a I'm about to order a cookbook. So I wanna I wanna I wanna have
brownies for breakfast. That's what I wanna hear right there.
That's what I wanna hear. Yep. And and and it's, like and
(51:10):
I I I enjoy, like I said, I enjoy cook cooking.
So whenever I can get a cookbook that,
that have meals that that I will enjoy eating and
and because I I
I don't want it to be something where I
(51:32):
don't I I I feel
how do I say it,
I just wanna I just wanna enjoy the cooking. I just wanna go cook and
Yes. And enjoy it. Yes. And here's
my cookbook is for messy, sloppy cooks who've never
(51:53):
cooked before or never thought they would cook
or have cooked into it's forgiving. It's ordinary
ingredients. If you don't measure it just quite right, it's
probably fine. There are lots of substitutions you can
make. There's nothing fancy about it. You
know, it's foods that you'll there might be a couple things in there where you
(52:15):
go, wait a minute. Okay. Here's a recipe. There's one in there for cassoulet,
which in France is very ordinary kind of street
food, but in the United States, you only get it in very tony
restaurants. And so all it is is beans,
really, you know, with sausage in it maybe.
(52:35):
But you you'll your friends will be very impressed
if you if you make cassoulet for your friends.
But trust me, so easy. So
everything in there pretty much. I mean, mac and cheese. Right? Coleslaw.
It is so easy. So ordinary. There's
a recipe in there for pancakes that is
(52:59):
Oh, I love pancakes. Oh, yeah. Pumpkin
pancakes. Excellent. They're great. Another
thing is they're all designed so that if it's your 8 year old kid
or your 85 year old grandpa, whatever,
all good. Kids do fine with this.
It's super easy to understand. There's not you don't have to blanch
(53:21):
anything, you know, whatever. It's it's kinda like one
pan, throw it in, mix it up,
because that was how I rolled always. I'd, you know, I'd
come screaming in from work with 3 old people
wanting dinner, and I didn't have time to mess around
about any of it. And my social life was also kind of around
(53:43):
my dinner table because it had to be. You
know? I I had to be home with the kids after work.
And so my kids grew up having people around
the table, my business friends, my personal
friends. And I don't think that's bad for kids either. I think
it's really good for kids to to make eating
(54:06):
a part of their lives not just a thing. It's not like a gas
station where you just pull up and get this thing stuck in your arm. It's
it's culture. You know? It's it's
so much more than just food. And,
I mean, we should be joyfully
eating wise. Mhmm. Whether we're
(54:29):
diabetic or not, we should be enjoying
every bite and our companionship when
we're enjoying everybody. Even if it is just you,
if you are alone, make it nice. You know?
That's alright. What are what are some some small
actionable steps few can take today to improve their
(54:52):
health? Well, we've talked about so
many. The thing I want everybody to do, of course, is get the book. Oh,
it's out on Audible, so you can actually listen
to it. And when I first did that, people were like, wait a minute. A
cookbook on audible? Yeah.
Because this stuff is so simple that you will hear it and you'll go, well,
(55:14):
I can do that. Yes. That's the whole point.
I don't want you just loving the photographs, which I took, and
they're beautiful, and it is a pretty book. I promise you. But I want you
to do this stuff. Do it. It will not do you
any good if you don't do it now.
So you will not be buying a lot of things differently than you
(55:37):
do now, but you will wanna buy allulose at the store.
There's something in it with a terrible name, but it's good stuff. It's
called glucomannan, and it's thickener instead
of flour. It's it's a it's konjac fruit and it's a thing
whenever you want to make a gravy or a sauce a little thicker,
you use it. So those are 2 things you probably have not been buying.
(55:59):
That's allulose and glucomannan. I'm sorry.
The names are so terrible. I'm,
I'm sure we will be able to find them. Yeah. You can find them. And
you can get them online now. You know, so easy to order stuff like
this online. And you just
need to have I want you to eat up all the fruits and
(56:21):
vegetables that you buy with good intentions and let them rot.
I don't want you to do that anymore. I want you to eat them. Yeah.
I know. I've been watching you. I know what you're doing.
Right? Yeah. Yeah. Linda's
been great. Now this comes to the part of the show where you get
the solo layout and let everybody know
(56:45):
websites, everything. Okay. It's easy.
Lynnnebowman.com. Just remember it's l y n
n e, bowman, b o w m a n.com. And there is a way
to get in touch with me there. You can you can, send me
a note, and I love to hear from people. I love to get pictures
(57:05):
of your brownies that you made, or
anything that, is a result of working with
the book. Like to hear your stories. I like to answer your questions.
So get in touch. I have an Instagram. I
have a Facebook. My author name
(57:26):
is Lynn Parmiter Bowman, p a r m
I t e r. But, typically, if you Google just Lynn Bowman,
there are other Lynn Bowmans, but I'll I'll pop up. You'll know it's
me. What
else? YouTube. I I do I
demonstrate some recipes on YouTube and talk
(57:47):
about kid issues. Those of you trying to feed
a family, I get it. And, I'm happy to talk about
those things with people.
What else wise? It I'm here for you, everybody.
I want you healthy.
Awesome. Awesome. Thank you so much for being a wonderful guest. This
(58:10):
is, time is fly when when you're having a great conversation, when you
have someone with, some,
a very powerful message to share because this is who never
shuts up. That's me.
Oh, but thank you so much for being a guest. I greatly appreciate it. And
(58:32):
I will I will love to have you on again. I'd love to be on
again. You just let me know when. Oh, yeah. I'm I'm I'm a Because I'm
gonna check up. I wanna know gonna I'm gonna order
the book this week. I'm gonna start using it. Start using
some of the recipes. Good. After I I try a few recipes,
I will reach out to you and have you back on, and then we're gonna
(58:53):
discuss it. That's great. We can make something right here.
We can do that too. We can do that too if you want. Definitely.
We can do that. But thank you, Lynn, for being such a great, great
guest. Hello?
Still there? Yeah. Okay. Alright. Yeah. But don't
(59:13):
leave just yet. Let me close out the show, and, we'll chat a little bit
off the air. Alright. Alright.
Thanks to everybody who tuned in, who's gonna catch the replay. Greatly appreciate
it. How are you doing, Mickey? Appreciate you stopping by and leaving
comments. Always appreciate you for stopping
(59:33):
by and supporting the show. As always, big shout out to the Real
Wise fan, Papi j, Brandy j. Love you guys. Shout out to
the boss lady. Appreciate you and love you. And as
always, a big, big shout out to all the essential workers out there. God bless
y'all. Be safe. You know your boy wise, does it?
Peace out.
And welcome to another episode of Stuck in My Mind podcast. I
am your host, w I z e, and I am very
excited for my next guest. She
is the best selling, best selling author of
the book Brownies for Breakfast, a cookbook for diabetics
and the people who love them. Welcome to the show,
(01:08):
Lynne Bowman. Hey. I'm so happy to be
here with you, as you know, and, I've got some
stuff to say. You know? I see. Yeah. Well, that's cool. And you've got some
questions for me, I know, and I have some for you.
Yes. Yes. I do have them. What inspired you to write brownies
for breakfast and
(01:30):
and, well, sorry. Brownies for breakfast, a cookbook for
diabetics and the people who love them? You did.
I did? Yeah. You're the guy,
and your family is the family. You're the folks
who need to be having more fun, eating
much better food, lowering your numbers in the process.
(01:55):
You know, I think I think
you've had your numbers done and you know where you are. You're
prediabetic, which I'm putting in quotes
because for everybody out there, if you are
prediabetic, you're diabetic.
That's just a fact. And you need to
(02:17):
start acting like 1, which, and I'm happy to say, I'm
here to tell you that it means eating better food than you've been
eating. And that's the big news for so many people. I
mean, everybody's kinda like, oh, I don't want it because it means I can't have
this and I can't have that, and I'm not gonna be able to do this.
Right. You're not gonna be able to eat crappy food
(02:39):
anymore. That's it in a nutshell.
And as you know, and you talk to a lot of people, which I think
is cool. Thank you. Americans
eat awful food for the most part. We
do. We do. You know, the SAG, the the
American the regular way that people eat
(03:02):
is not doing any of us any
good. And the numbers keep getting worse.
We just we all saw that Morgan Spurlock died recently.
I'm sure you know his name, the guy who did supersize I don't
know. Yeah. About, just what it
did to him to eat McDonald's for a month.
(03:24):
And everyone kind of imagined that when things like that started
happening, that people would kinda wise up and open their eyes
about how they were eating now. No. No. No. No. The numbers just
keep getting worse. And the the childhood diabetes
and the childhood numbers for type 2 diabetes
are through the roof, in the United States and in
(03:47):
other places that have adopted our same lousy
diet. Yes. So I'm
here as a snarky grandma today, to shake my
finger at you and tell you that you can
do much better. And I want you to do that,
but the good news is you do it by eating brownies
(04:09):
and donuts and, all kinds of
good food. You just have to make it my way.
You have to actually, and here's the bad news. Bad news is
you have to cook something. You have to get in the kitchen
and actually make your food for the most
part. I tell you how to do it easily.
(04:32):
My superpower, if I have one, is
making a meal in 15 minutes, throwing it on the
table. I was a single mom, 3 kids,
self supporting. As I told you before we
started recording, my first job in an advertising
agency was in 1966. And I love
(04:55):
telling people that because you think, wait, mad men like that?
Yes. It was real. That was me
wearing those clothes, doing that stuff back then.
But I talk about age because you
don't get to be my age. I'm 78
now without behaving yourself.
(05:18):
Right? And people think of being older,
which and I like to say that. Older. Yes. That's me. I'm
older. It's great. I'm having more
fun than ever, well, in some ways. I mean, it was the sixties. So
but, there's a freedom and a joy that
(05:38):
comes with being a sage if you're healthy.
But you can't really be too healthy at your age if you
don't start working on it at yours. I mean,
you. You, you, you. Right? Can you feel like
you're pressing into your chest? Fairway.
Yes? Yes. Okay.
(06:03):
And I I do I wanna leave you with just kind of some simple stuff
today that if you haven't heard about it, if you don't know about it, I
want you to know about it. Thing number 1.
There is a sweetener called allulose
that have you heard of it, Wiges? No. Oh, good. Okay.
This is really important. Take notes. A l l
(06:25):
u l o s e. And, of course, this is on my website, in my
books, so on. But this is a sweetener
that for the first time, really long time, there are a
couple of others. I talked about chicory root in my book, and
I've cooked a lot with that. And, there,
monk fruit is a good sweetener, but allulose
(06:49):
is the best one that's come along a long time. Tastes
great, looks great. You can get it in kind of golden,
like a a brown sugar flavor. You can get
it in syrups and so on. And
not only is it a great sweetener that doesn't leave an aftertaste,
doesn't have calories, doesn't spike your blood sugar, But they're talking
(07:10):
now about it having an effect kinda
like, the the new
weight loss drugs, the Wegovy kinds
of things. It's a slight effect, but it can
dampen your appetite.
Mhmm. It's just a thing. No. Not at
(07:33):
all. No. Not at all. So this is great
news for any of us who not only are
prediabetic or diabetic, but we love sweets. Right?
And we wanna eat sweet things. We want donuts and
brownies. Well, you can make them with that,
and, they're great food. My brownie
(07:55):
recipe is pumpkin, nut
butter, cocoa, real cocoa, baking
soda, and allulose,
and eggs or egg substitute. So if you're vegan, fine. Just
use your egg substitute. It's great. You can add nuts to it if you
want to, but there you go. And think about
(08:17):
it. What have you got there? You got a vegetable, you have
nuts, you have cocoa, which I hope everybody understands is
a health food, really. It's great nutrition as long as you don't
put the sugar in it. So it's a
meal. So you're making your own little you know, you can give them to the
kids to take for lunch, and if all they eat is that brownie, they've had
(08:39):
a good lunch. It's fine. It's it's sort
of like a disguised. It's better than a disguised peanut
butter sandwich. Right? With the nut butter and the and the
and the start. But the pumpkin is great
food, full of nutrition, and the nut butter, great food.
So that's tip number 1, sort of blended into
(09:02):
other tips. But, I think it's really important to know that
there is a sweetener that will make your
life fabulous. The other thing is
that I want you to eat some soup.
Do you hear me? Oh, I love eating soup. I love eating
soup. Good. Okay. Do you make it?
(09:25):
No. Who makes it? Your wife? My mother-in-law.
Okay. She good cook? What does she make, Excellent cook.
Alrighty. Because soup is kinda grandma's territory.
Right? I mean, traditionally, when you think soup, right, it
kinda comes with a grandma. And there are reasons for
that. It's because it's so smart to eat it. Americans
(09:49):
tend not to eat soup. But
soup, on top of being yummy, if you eat it first
thing when you have a meal, it dampens your appetite. It helps
fill you up. It helps hydrate you.
And here's the best part, part I love, you get to use up all the
stuff in your crisper in your refrigerator that you weren't gonna eat. You know, that
(10:12):
spinach that was kind of or the kale that you bought because, well, it's healthy
and so on. You chop that up. You put it in the soup, and it
turns out great. So it's a super way to get all of
the most important green vegetables and carrots
and onions and garlic and all those things. You
know they're great for you. You know they don't have any calories in them.
(10:34):
You should go eat them.
Right? Yeah. Absolutely. That's that's something
that that's something that, people really don't talk about
is eating soup, and I love soup. And I when I was a kid, I
did. Growing up, I hated soup. But as I got older,
(10:54):
I really started enjoying them with the vegetables
and and so many different ingredients. Like, my mother-in-law,
she's a excellent cook, and I so whenever she
gets to make, hammondongo and all this stuff, it's,
it's very enjoyable. Alrighty then. So
and there's a there's a recipe in brownies for breakfast
(11:17):
called genius soup, because guess why?
Yes. It's genius. And it's
just an ordinary kind of what any grandma
would throw together, and you can season it different
ways. But if you make a big pot of that once a
week, and it's doesn't take a lot of time, it's not hard,
(11:39):
and then every day of the week, you turn it into a different meal. 1
night, you put some pasta in it. 1 night, you put some beans in it.
1 night, you put some tortillas in it.
And it's, guess what? Not expensive. Everyone
is talking about how much food costs now. Yeah.
Yeah. Yeah. And the food that is the
(12:00):
most expensive, of course, meat.
Yeah. And eggs, and,
and processed foods. So this is a
great time for you to stop eating processed
foods, and start eating real
food, whole food, and you keep hearing
(12:23):
that. But I hope by now everybody's going, oh, yeah. Okay. That's
right. Whole food, real food, plant
based, which doesn't mean you never get to eat meat
again, doesn't mean you're even, you
know, vegetarian. It means that it's plant forward,
mostly plants. And
(12:46):
as a diabetic, I would also add no more white stuff. No
more white rice, no more white hamburger buns, no
more white bread, no more white potatoes.
Eat sweet potatoes instead.
Just get yourself in the habit of everything
that you put in your face. Make sure
(13:10):
it's actually nourishing you. Make sure you know what it is.
You've read the if it has a label, read the label out
loud. It's really good. Because anything that you can't pronounce, you probably shouldn't
be eating.
So real food, whole food, it
it's not much more than that. You know?
(13:32):
Well, it's like when what they say is any
other or any other if there's any good food for you in the supermarket, it's
on the outside. Mhmm. It's everything's on the
outside. Anything inside is kind of
a no go. No go. That's right. And a lot of
us are not even going in the grocery store much anymore for good
(13:55):
reasons. I'm a Trader Joe
fan. Do you have a Trader Joe where you are in Pennsylvania?
No. No. Okay. I'm sorry. Because it's it's
a great chain, that I've been going to since
it started in Culver City, California way back
when. But good prices, good
(14:17):
stuff. I'm in and out of there in 15 minutes, which I also love. I
don't know how anybody goes in a big supermarket and
knows how to I mean, there's too much
stuff. There's just too much. Sixteen kinds of
frozen peas. How do I know? Which ones?
I don't want 16 choices. We all have too many. Decision
(14:38):
fatigue. You know? It's a real thing. So,
also, farmer's markets. Do you have one near you? Do you have I
do. Yep. And we have, the the the now it's,
Wednesday and Saturdays. It's right right down the road, like, 5 minutes
from my house. Best way to buy food, don't you think?
Oh, yeah. So the fresh fruits and vegetables that even the milks and
(15:00):
cheese that we get from there are some of the best. It's the best. So
there's so many advantages to it. 1, you're not bringing home a bunch of
plastic. Nope. A bunch of wrapping, bunch of paper. You're
bringing home food. That's huge. 2, you
know who grew the food. Mhmm. That's
huge. 3, even if you pay a little
(15:22):
more, which sometimes you do by the pound or whatever,
you're getting a much higher quality of food. Food. Yeah. Much
better. Much better. And another thing I'd like to
suggest is that sometimes the stuff that we're throwing away
turns out to be the best food that we buy. Couple of examples.
1, parsley. Parsley is
(15:45):
the most nutritious green. It's as
nutritious as anything you can eat. And
yet, sometimes we we bring it home in the plastic in the
meat wrapper. Right? And you and you take the parsley out, you
throw it away. That was the best part of the
package. Eat parsley. And so
(16:06):
if you go to a farmer's market or someplace like that, buy par it's cheap.
You know, couple bucks, you get a whole bunch of parsley. Take it home
and put it in a little vase of some kind with with
water in it, and keep it out on the sink, and then
snip off with scissors every time you're eating something. A sandwich,
soup, a casserole, anything, put some parsley on it. It's good
(16:29):
on virtually everything, and it makes something
that you're eating better. And,
it's yummy. So getting enough
greens in is a thing, especially, that we diabetics
need to be religious about. And you have to kinda train
yourself so that every meal, literally, if you're eating breakfast,
(16:52):
if you're and we're gonna talk in a minute about intermittent fasting.
But anytime you're eating, say to yourself, okay, what am
I eating that's green? Am I eating anything leafy? Are there any
leaves in this? Okay. No? Find
some leaves. Eat some, you know, put some leaves on it or
in it, and it's a better
(17:15):
Thanks. So, that's a little habit that,
especially, us diabetics need to pay attention to. But the other
secret wise is that we're just eating
the way everybody should eat. It's the way
to prevent and control and manage and reverse
heart disease, liver disease,
(17:38):
autoimmune disease. All these things have a
basis of some kind in your microbiome, in your body
that you can fix by feeding yourself better.
And we all you know, everybody goes, when they get their puppy, they're so
excited with their little adorable puppy, and they wanna be sure that
they're feeding their puppy the right thing, and they go to the vet, and they
(18:01):
get recommendations, and they spend a lot of money getting fresh,
wonderful food for the puppy. Why not
pay that much attention to what you're eating and the other
humans in your house are eating?
Yeah. Absolutely. Definitely.
You have to you have to keep track.
(18:24):
So can can you share your personal journey with type 2 diabetes
and how you how you manage to reverse it?
Well, I, I started way back when
because, like a lot of women, I had what's called
gestational diabetes.
When my first child was born, 1975,
(18:47):
this baby came out at £10. And
the the docs, in those days, all men,
said, wow. Gee. You know, you probably had
gestational diabetes. They hadn't thought to test
me for it. Now they routinely test women.
I think all women get tested for it. But
(19:11):
it's a thing that happens. The the pregnancy kicks you into
this diabetic state, and then often it goes away
afterwards. But then they told me it's
likely to return in your forties in the form of type
2 diabetes. And so I kept
asking people as I got closer to 40, you know, do you wanna test me?
(19:32):
Should I be tested? No. No. You're not overweight. You're fine. Or
it took me a long time to get someone to pay attention and
to actually get the test. And sure enough,
my numbers weren't great. So my advantage was
that I found out early that I knew in my early
forties that I was diabetic. And it's something
(19:56):
I want everyone, if you're looking at
40 or you're past 40, whatever, get tested.
If you haven't been tested, it's easy. It's a
hemoglobin a one c test. It doesn't require drinking
crazy things or whatever. It's a little blood test that you do. You don't even
have to fast anymore, and that will
(20:18):
tell you. And particularly and why is you know this.
Particularly you men. You're really bad about going in
and getting your test done. Right? Getting I mean, you gotta be run over
by something awful in the street before you will let
anybody take you in to a medical office. Yeah. Am I right about
that? Yeah. And you this is one of
(20:41):
those things where if you find out early and you start
behaving yourself and learning to feed yourself more lovingly
and more joyfully and better, it
will pay off big time. Now the downside,
and I'm gonna have to say this, downside, particularly you
guys who've avoided going to the doctor, the way most
(21:03):
men find out they're diabetic is with erectile
dysfunction. And that's how you get a
guy's attention. Right? Yeah.
Definitely. Don't mess with my eye parts.
Yeah. Definitely. Yeah. But that's
that is a sign that the diabetes has progressed to the
(21:25):
point where your your blood flow is affected.
And sometimes people first feel it in their feet, their extremities.
But that's way down the line. It's an
invisible, quiet disease
that you don't know unless you have your blood tested.
(21:45):
So do it. And all you're gonna find
out, if you're feeling whiny right now listening to this, well,
I don't wanna change the way nobody wants to change the way they
eat. Right? We have certain politicians that
we laugh about in certain very high offices in our own
country who don't wanna change the way they eat,
(22:08):
famously. It's everyone is resistant to
but what I'd like to suggest is that eating
for health, for diabetes, for heart disease, for all these
other things, it means eating better food,
yummier food. It means you have to work at it a
little more as well. You can't drive
(22:30):
through and be healthy. You can't.
Sorry. Just can't.
So what what are what was It it brought up one thing, thinking about
drive through. In my book, I talk about takeout. Yeah. And
I suggest a way we have in our little town. I live in a tea
(22:52):
time little town in California, but we have a great taqueria.
And so a treat for me is to bring home a shrimp
burrito. I ask them to hold the rice, which means there's room in
there for extra veggies. I cut it in half. I put it
on a bed of cabbage. I chop up cabbage really quick, put on a
bed of cabbage, put the salsa on top, put a little bit
(23:14):
of, it's cheese.
Maybe you've tried it. That's made out of cashews. It's yummy.
Little mozzarella on top and heat it again. And it's
beautiful. It makes it so much prettier, easier to eat because you're eating
it with a knife and a fork now and not sitting in the back of
your car stuffing it in. And you've
(23:35):
added vegetables, leafy vegetables, and you've made
it 2 meals now instead of 1. Yay.
K. And I interrupted you. What were you gonna ask me?
Okay. So what so what are some of the common misconceptions about type
2 diabetes and chronic disease prevention?
(23:58):
Well, one of them is that it's all about obesity, that this only
happens to people who are obese. And,
yes, it matters how much you weigh. And
if you are diabetic and you lose weight,
you will see that your numbers improve. That's pretty
much universally true. But
(24:22):
I did I wasn't particularly overweight when I
was diagnosed, and a lot of people are not. So it
doesn't depend on you being obese.
So get tested anyway.
Yeah. So misconception, number 1.
(24:42):
Okay. Misconception, number 2.
Oh, we were talking about timing of
eating. So I wanna get to that.
But misconception that you have to go hungry, that you have to diet. I
don't journal what I eat. I don't watch my calories.
(25:02):
I don't spend a big part of my life worrying about
it. I just I I know that
everything that I eat needs to be good, whole,
real food, and that's the magic word, real
food. Because do you think packaged
or processed is designed
(25:25):
to be addictive? And that's and I don't mean that in an exaggerated
way. They really are addictive.
Sugar is addictive.
And so when you start reading labels, if you haven't been,
one of the first things you notice is everything has sugar in
it. Everything. You know, whether it's sweet or
(25:47):
savory or a main course or
dessert or, a salad, salad dressings,
they all have sugar in them.
So that's the thing that you need to get out of
your life is premade processed food.
You just need to start eating good food. And, yes, you need
(26:10):
to move. You need to exercise a little bit even if it's just
walking. Nothing wrong with walking.
I've recently started weight training, which I absolutely love and which is
really important when you get older. And particularly,
they recommend it for women because
(26:30):
once you lose your estrogen, you're
more inclined to have, bone
problems, and a great way to
reverse or prevent bone problems is weight training.
So, and you can't
talk about food and movement without talking about sleep
(26:53):
wise. You wanna talk about that for a minute? Oh, I'll yes.
That's something I suffer. I I suffer from sleep apnea,
so it's something that's very,
very important. Very, very, very important.
And, I it was, I don't know, 3 or 4 years ago when I was
in the process of doing this book that someone, one of the doctors that
(27:16):
I was paying attention to, said
this. And it's so important for all of us to
understand. The only time your body
can heal anything, anyway,
is when it's in deepest REM sleep.
So think about that. You know? Whether it's a a
(27:39):
little boo boo on your finger or your liver is off or your
anything that is wrong with your body, you
are only healing it when you are deeply
asleep. So if
you're not now sleeping well, you need to figure out how
how to sleep well. One good thing to do is to stop
(28:02):
eating at night. When's the last bite of food that
you take? I try not to eat
past 6 PM. Good. Even better if it was
5 or 4. If and this is
hard for Americans working the way we do, especially
parents. You know, you grab your kids at school and you raise
(28:24):
some but the more you can move the book of your
food up to middle of the day,
the healthier you're gonna be. And that's proven
in a lot of different ways. You've heard about the blue zones where people
live the longest in the world, and, where
people eat when the sun is high, and
(28:47):
not after dark. They're
healthier, and they live longer. And you
will feel it right away if you get in the
practice of not having a full stomach when you go to
sleep. You will go to sleep faster,
deeper, better. Your body does not
(29:08):
want to be digesting that food
when it's busy doing these other things. And a a word I
love, one of my new vocabulary words this past year is
autophagy. Alright. Have you talked about that on the
show yet? No. Autophagy
is the way our cells clean each other,
(29:31):
and it goes on in your sleep, deep sleep. And it's
it's actually this the cells recycling themselves.
They're they're eating up bits and pieces of other cells and
getting rid of the dead stuff and getting it out of your system.
And I like to think of it as as kind of the road crew that
comes out at at 2 AM, on your freeway.
(29:54):
But they can't do that work if the freeway is full of
cars. They can only do that work if your
digestive work is done. So
think about autophagy, which literally means
self eating, but it's a cool thing.
That's how you stay healthy, is allowing your body to
(30:18):
do these incredible things that it can do if you
just get out of its way, if you stop stuffing
pizza in at 11 o'clock at night in front of Jimmy Kimmel.
And another thing about eating wise is
that we eat better, healthier,
(30:39):
and we benefit from it more when we don't eat alone.
So so one of the things right. So in the when we
got from when me and my wife were home for the
pandemic, we were we were we lost weight
because we prepared a lot of our own
foods. There you go. So we weren't in
(31:01):
we weren't out eating junk food. We weren't out eating fast food.
We we bought more fruits and vegetables. We prepared more
more sandwiches and soups and everything, and and we were
able to really eat much more better. Like, we
would grill our chicken. Just
so many different things, and you could tell we lost weight. Yeah. And
(31:23):
when we went back to school Yeah. Eating better
food. Yummier. And and you could see the
energy was different. And we go back to work,
and we just everything just goes back to this being
Yeah. A struggle. And so we're
working now towards going back to
(31:45):
eating much more healthier, cooking I I I love
cooking, so it's that's not a problem. I enjoy cooking.
She her, not so much. Well, like most of
us women, we've just got way too much going
on. You know? If you if you have a family, if you have kids,
even the pets, everybody needs attention. You know, you've
(32:07):
got a job, so on. And I'm not telling you anything you don't
know. We women end up with the bulk of the
work about how the household functions.
And it doesn't matter what you're doing, outside of the
house. When it comes to
keeping the house running and keeping people fed,
(32:31):
and pets and whatever, it's
it's pretty much us women who wind up with the
bulk of it on our plates as it were. So
cooking isn't a particularly recreational thing for us,
And if people are shocked when, I'm a cookbook author. I don't
like to cook. Really? I wanna eat.
(32:53):
Right? I wanna be fed, but the only way I'm
gonna be fed well is if somebody cooks
it, and that normally means me. I mean, if somebody
else wants to cook for me, great. It's wonderful. My husband does
cook, and that's great, and my kids do, when they're
around. But, no. It's a thing
(33:15):
that takes attention and time, and sometimes you'd rather just
be reading or, you know, taking a bath or, a
walk or something else. But if you're gonna
cook, you're gonna have huge benefits from it so
long as you are careful with buying
high quality food ingredients. That's not
(33:38):
hard, is it? I mean, you went to the farmer's
market. Yeah. And got your stuff. And it's so
inspiring too. When you go to the farmer's market, you see the beautiful
head of cabbage, and it's so pretty. And, you know, the the farmer
might say, well, you know, my radishes are really good right now too. You think
radishes? Oh, okay. Yeah.
(34:00):
It it's it's having a relationship with food,
which is entirely different than what happens when you go into a
big grocery store. Yeah.
You know, our our food should be
pleasure and joy. And, I
mean, you should you should love to look at it
(34:22):
too. And there's there's science behind what
happens when we see our food and
experience our food before we actually put it in our faces.
You know, your body is going, oh, boy. We're gonna eat, And it's doing
stuff to get ready to eat.
When you sit in the back of the car or in the behind your steering
(34:45):
wheel and stuff down a, taco or a
hamburger, your body isn't paying attention, if
you could. Okay. So what what what
are some of your favorite recipes out of the cookbook?
Well, I've already kinda cheated and told you about some, but
Yeah. One that comes to mind quickly
(35:08):
that people will go, really?
Mushroom soup. Okay.
It's 3 or 4 ingredients. It is so
easy to make. And if you don't know this, I'm telling you
now, mushrooms are some of the best food you can eat. Mushrooms
are fabulous food. They're really good food. And I don't
(35:29):
buy the super expensive ones, you know,
the the ones with interesting names, you
know, lion's mane and so on. I mean, those are great,
but I get inexpensive mushrooms.
And, most of us grew up eating
things with mushroom soup out of a can on them, you know,
(35:52):
in casseroles that were made with mushroom soup that way. But if you will
make your own mushroom soup from my recipe,
which the very last thing you add wise is
bourbon. Mhmm.
Not much. Just little it's a tad.
Just a little bit, but all of a sudden, it is
(36:16):
heavenly. I mean, it's it's just this simple, simple
food now elevated, and it's a thing. You can have
a bunch of it in your fridge and just put it on stuff. It's the
best sauce ever. And you've made it,
and it's all delicious vegetables, nothing
crudy. Read the label on any
(36:37):
canned soup or packaged soup that you have,
and you'll if you don't wanna eat that, you need to make
it. So Yeah. That's the recipe
that I highly recommend. There's all
kinds of stuff in there. There's there's simple coleslaws
and, there's a macaroni and cheese that's
(37:00):
made with cauliflower. You may
know that this is possible to do now because it was,
I don't know, kinda unheard of 3 or 4 years ago, but I see a
lot of recipes like that out there now. But you you cream
the cauliflower instead of making a sauce out of
flour and milk. And
(37:22):
my recipes are almost all dairy free,
as well as gluten free. Because this is another thing a lot of
us now know that we didn't know 10 years ago or 5 years
ago even. So many people have a reaction to
gluten. Mhmm. And there's a reason
why. You probably don't wanna eat it.
(37:46):
I don't have particularly a reaction to it, but as diabetics,
we don't wanna be eating a lot of wheat flour.
It's something that is a problem for many of
us. So, in the book I tell you, if
you're going to eat bread, make it sourdough,
(38:06):
and there are some bakeries, I hope you can find one, I
know I have a couple within driving distance, that make it out
of old timey wheat, einkorn wheat, for example,
that is grown from the seed that your grandma or great
grandma would have made her bread from. Not the
kind, not the GMO kind that the big companies make bread from now.
(38:29):
So it's real food and it's delicious and
sourdough, but oh, fermented food.
We should be eating fermented food every day. Did you know what
I mean? I'm sorry?
Did you know that you should be eating fermented food every single day?
No. Now you do. No more excuses.
(38:52):
Do you do you eat kimchi ever?
No. You're gonna start now. You're
gonna find a place to buy. It's a Korean
item that is becoming very popular because
it's delicious. It's hot and spicy, and it's
nothing more really than it's a it's a kind of,
(39:16):
it's cabbage. So it's like sauerkraut,
only Korean. Yes. I've I've had it when I've gone to
Korean, to There you go. So it's better looking than sauerkraut.
It's it's it's it's it's amazing. I I It's lovely. I've eaten it.
Yeah. I've eaten kimchi, yes, when I've when I've gone to the Korean
restaurants and Yes. And had, when I've had the
(39:38):
soup and and everything else. But, yeah, I've had kimchi. It's it's I
I I've not saying I won't eat it. I'll eat it. Yes. Well, it's a
great thing to add to your diet. Absolutely. And I I have a recipe
outside the recipe. I'm just gonna tell you how to do it, and you'll remember
it. Take some sliced goat cheese. You all know
that goat cheese and sheep's milk cheese are different from cow's
(40:00):
milk cheese. They have different protein. So even if you
react to cow's milk, you're probably fine with goat's milk or
sheep's milk. Sheep's milk would be feta, which a lot of us
love to cook with. I do. So I make
a toasted sourdough and goat
cheese in the toaster oven, and then I put
(40:22):
kimchi in it. It makes the most wonderful
sandwich. A gushy hot grilled, but no
grease, no meat, just go cheese, kimchi,
sourdough bread. It's so good. But your body
needs those fermented foods. Your microbiome does.
(40:42):
And you're starting to read now everywhere about microbiome and how
important it is and, you know, blah blah blah. That's right.
It is. You have to feed your bugs,
and kimchi and sauerkraut are 2 great easy ways to
feed your bugs. Just skip the hot dog
(41:02):
with the sauerkraut.
What else is new? I mean, what's wrong with
adding some new stuff, by the way, to what you eat all the time? We
don't need to keep eating the same stuff over and over again.
Well, yeah, obviously, if, if you're diabetic
and you're you're not and you're eating the same stuff over and over again,
(41:25):
it's not working. So you definitely have your food. Right. Yeah.
Absolutely. Yeah. But you don't have to get all
crazy counting calories and journaling.
Just pay attention.
Yeah. You know? And be good to
yourself. That's all we're talking about
(41:46):
is is how to really nourish
yourself. Yeah.
And it's not that hard at all. It's it's really
pretty easy. And it costs less, way
less, than buying fast food. I I can't
believe now, actually, what it costs to go out for a burger.
(42:09):
Oh, man. Burger. I'm a I'm a I'm a I was born in the
seventies, and so I was there for McDonald's when we
when we, like, now I go to Mc if I was to go to
McDonald's and buy a my family a meal, I'm spending,
like, 50, $60 Oh, yeah. Easily.
Yeah. I I'm like, but If you take that $50
(42:32):
into the farmer's market or the produce section,
you come home with a lot of food. Right? Absolutely. Yeah.
Yeah. Yeah. Way more than when you just come home. Yeah. Way more than when
you just come home from the fast food. And and that's something that,
me and the wife are looking forward to. She's she just
(42:53):
put in a a notice at her job. She's been here for for quite a
few years. It it's just she's ready for
change. She's ready to be home more because Yes, sir. She
has where where she is at now, she's away from the
house 4 or 5 days a week. So she's
like, no. I'm ready to be home and and really work from home, and
(43:16):
and it and it'll and it'll and she's like, we we'll that way, we'll go
to the gym. We'll start because when when we do it together, it's
so much easier. Like, me by myself, it's a
struggle. But if I have her with me, it's
easier because we we we we motivated and we aspire each
other to to really work at it, and and we we hold
(43:38):
each other accountable. Yeah. Yeah. And
I I know my workouts, I do 4 days a week, and it's a social
thing, which is maybe one of the most important bits
here about our health. So let's toss it in.
It isn't just eating and sleeping and moving. It's
about your emotional and social health too.
(44:01):
Loneliness is a real thing, and it's dangerous.
And, just going to the gym and seeing some
neighborhood folks, and in my case, I have a
small town, so I know everybody, you know, that that is gonna walk
in. But just that little bit of socializing
is a powerful, healthy thing for
(44:23):
us. And a good trainer is one of the best teachers you
can have, especially and I'd advise anybody
to if you're going to a gym or getting trained, make
it somebody with with, physical therapy training
if possible because they're not gonna hurt you. You
know, they're gonna keep you safe. Yeah.
(44:46):
Yeah. And in the case of of, my
pals and I, you know, we're all ladies of a certain age.
The youngest one is about your age. So it's
important, you know, that you have someone who who gets not
breaking the clients, but Yes. A super
important thing. And then he, reminds us to
(45:08):
eat our protein and in that first hour
after weight training, to have some protein.
So, good advice. And the
thing that, diabetics,
particularly, you may have already been told that you need
to eat protein, not too many carbs,
(45:31):
you know, vegetable or bread. Breads, pasta, rice.
I I disagree, and a lot of, people
disagree in the, diabetic
space. If you're gonna eat pasta,
eat chickpea pasta, for example, or brown
rice. But chickpea pasta, very high in
(45:54):
protein, very high in fiber. It's
delicious. And I don't cook it the way they say to on the
package. I put it right in the soup
or broth or just something
goopy and let it soak up the liquid from whatever
I'm cooking it in. And it does so very easily, and it and it
(46:16):
keeps its, consistency very nicely.
And it tastes better, and you haven't got another pot dirty, which I mean, you
should have. Yeah. So chickpea pasta, great
protein source, but there are a lot of
plant protein sources that people are starting to talk about
more that we weren't particularly aware of 15 years ago.
(46:39):
So I'm glad to see people doing that. So many things have good
protein that you just never thought, and, of course, we know about oatmeal
and oats. Mhmm. There's a recipe in the
book for, making your own granola,
which Really? Yeah. And granola is fabulous
food, but you have to make it. Otherwise, it'll have sugar in it.
(47:04):
So if you make it yourself, you're making it from oats,
yay, and nuts, yay, very high
protein, and you can put some dried fruit in there if you want to. It
doesn't take much to flavor it up, but you can skim that if you want
to. And then you sweeten it with the stuff that I
recommend, allulose. What else?
(47:25):
That's that's kinda it. You put it in the oven.
So and but I have actually
tried to find a granola that that had no
sugar in it, and I clicked. I, you know, crawled along,
you know, how they put it all on the bottom shelf at the grocery store,
and that was me, you know, crawling along on the bottom shelf,
(47:47):
removing ingredients on everyone. I don't think they make them. Nobody
makes a a sugar free, granola. And who doesn't
love granola? It's delicious. You eat it like a snack.
But what you're doing is you're eating high fiber,
high protein. It seems carby, but
it's good, real, whole
(48:11):
food. But for diabetics, not a
problem. Okay. Awesome.
Okay. So you said you had questions for me, so I'm gonna let you ask
me ask ask questions. Well, I you've already answered a
lot of them, and I've already snuck in a lot of my questions. So
you've been very patient about that, because I want to know about
(48:32):
your health history and your health
issues and if you had been and had your checkup, and you
have. Yes. I have. Yeah. I I I
actually have one coming up, in a couple of weeks. I have I'll make sure
I go every 6 months. Good. Especially with
the with the the the diabetics diabetes and all that.
(48:53):
So, yeah, I I make sure every 6 months I'm I'm at the doctor and,
checking up on myself and and working on, with me and
the wife now working on now that she's gonna be home,
we're working on, building a little area downstairs where we'll
have our, treadmill and and and equipment and
everything we're setting up. And we're we're just gonna focus
(49:17):
on, changing changing a lot of, bad habits that we
have. I'm very happy to
hear that. And I also wanna know how have your numbers
gone since you were first diagnosed? Have you been able to
change your hemoglobin a one
c? Well, I'm actually due next week for
(49:39):
some blood work to see how how how it is.
Because the last blood time I got blood work done was November.
So I'm due now. It's probably I'm probably gonna
go Monday morning to go get, my my
new blood work done. And but right now, it's,
(50:00):
I know I'm struggling because, actually, I have a sleep
a CPAP machine, and it's not working. It's out. I have to
well, I have it out for repair right now. So right now, I'm struggling
sleeping. Yeah. When
you when you lose the weight, you will
really improve your sleeping. Yeah. You already know
(50:23):
that, I think. Mhmm. When were you diagnosed?
Is this the first 6 month period that you've had after a diagnosis?
Oh, no. I've been using a CPAP machine for a couple of years
now. But I mean the the diabetes? Oh, well,
I've been prediabetic for about a year now. Okay. So not
too long, really. No. So you don't have religion yet?
(50:47):
No. Okay. I hope I hope my being here has
helped you get religion, wise. Yes.
Yeah. So, it it's you've, actually, I'm on
a I'm about to order a cookbook. So I wanna I wanna I wanna have
brownies for breakfast. That's what I wanna hear right there.
That's what I wanna hear. Yep. And and and it's, like and
(51:10):
I I I enjoy, like I said, I enjoy cook cooking.
So whenever I can get a cookbook that,
that have meals that that I will enjoy eating and
and because I I
I don't want it to be something where I
(51:32):
don't I I I feel
how do I say it,
I just wanna I just wanna enjoy the cooking. I just wanna go cook and
Yes. And enjoy it. Yes. And here's
my cookbook is for messy, sloppy cooks who've never
(51:53):
cooked before or never thought they would cook
or have cooked into it's forgiving. It's ordinary
ingredients. If you don't measure it just quite right, it's
probably fine. There are lots of substitutions you can
make. There's nothing fancy about it. You
know, it's foods that you'll there might be a couple things in there where you
(52:15):
go, wait a minute. Okay. Here's a recipe. There's one in there for cassoulet,
which in France is very ordinary kind of street
food, but in the United States, you only get it in very tony
restaurants. And so all it is is beans,
really, you know, with sausage in it maybe.
(52:35):
But you you'll your friends will be very impressed
if you if you make cassoulet for your friends.
But trust me, so easy. So
everything in there pretty much. I mean, mac and cheese. Right? Coleslaw.
It is so easy. So ordinary. There's
a recipe in there for pancakes that is
(52:59):
Oh, I love pancakes. Oh, yeah. Pumpkin
pancakes. Excellent. They're great. Another
thing is they're all designed so that if it's your 8 year old kid
or your 85 year old grandpa, whatever,
all good. Kids do fine with this.
It's super easy to understand. There's not you don't have to blanch
(53:21):
anything, you know, whatever. It's it's kinda like one
pan, throw it in, mix it up,
because that was how I rolled always. I'd, you know, I'd
come screaming in from work with 3 old people
wanting dinner, and I didn't have time to mess around
about any of it. And my social life was also kind of around
(53:43):
my dinner table because it had to be. You
know? I I had to be home with the kids after work.
And so my kids grew up having people around
the table, my business friends, my personal
friends. And I don't think that's bad for kids either. I think
it's really good for kids to to make eating
(54:06):
a part of their lives not just a thing. It's not like a gas
station where you just pull up and get this thing stuck in your arm. It's
it's culture. You know? It's it's
so much more than just food. And,
I mean, we should be joyfully
eating wise. Mhmm. Whether we're
(54:29):
diabetic or not, we should be enjoying
every bite and our companionship when
we're enjoying everybody. Even if it is just you,
if you are alone, make it nice. You know?
That's alright. What are what are some some small
actionable steps few can take today to improve their
(54:52):
health? Well, we've talked about so
many. The thing I want everybody to do, of course, is get the book. Oh,
it's out on Audible, so you can actually listen
to it. And when I first did that, people were like, wait a minute. A
cookbook on audible? Yeah.
Because this stuff is so simple that you will hear it and you'll go, well,
(55:14):
I can do that. Yes. That's the whole point.
I don't want you just loving the photographs, which I took, and
they're beautiful, and it is a pretty book. I promise you. But I want you
to do this stuff. Do it. It will not do you
any good if you don't do it now.
So you will not be buying a lot of things differently than you
(55:37):
do now, but you will wanna buy allulose at the store.
There's something in it with a terrible name, but it's good stuff. It's
called glucomannan, and it's thickener instead
of flour. It's it's a it's konjac fruit and it's a thing
whenever you want to make a gravy or a sauce a little thicker,
you use it. So those are 2 things you probably have not been buying.
(55:59):
That's allulose and glucomannan. I'm sorry.
The names are so terrible. I'm,
I'm sure we will be able to find them. Yeah. You can find them. And
you can get them online now. You know, so easy to order stuff like
this online. And you just
need to have I want you to eat up all the fruits and
(56:21):
vegetables that you buy with good intentions and let them rot.
I don't want you to do that anymore. I want you to eat them. Yeah.
I know. I've been watching you. I know what you're doing.
Right? Yeah. Yeah. Linda's
been great. Now this comes to the part of the show where you get
the solo layout and let everybody know
(56:45):
websites, everything. Okay. It's easy.
Lynnnebowman.com. Just remember it's l y n
n e, bowman, b o w m a n.com. And there is a way
to get in touch with me there. You can you can, send me
a note, and I love to hear from people. I love to get pictures
(57:05):
of your brownies that you made, or
anything that, is a result of working with
the book. Like to hear your stories. I like to answer your questions.
So get in touch. I have an Instagram. I
have a Facebook. My author name
(57:26):
is Lynn Parmiter Bowman, p a r m
I t e r. But, typically, if you Google just Lynn Bowman,
there are other Lynn Bowmans, but I'll I'll pop up. You'll know it's
me. What
else? YouTube. I I do I
demonstrate some recipes on YouTube and talk
(57:47):
about kid issues. Those of you trying to feed
a family, I get it. And, I'm happy to talk about
those things with people.
What else wise? It I'm here for you, everybody.
I want you healthy.
Awesome. Awesome. Thank you so much for being a wonderful guest. This
(58:10):
is, time is fly when when you're having a great conversation, when you
have someone with, some,
a very powerful message to share because this is who never
shuts up. That's me.
Oh, but thank you so much for being a guest. I greatly appreciate it. And
(58:32):
I will I will love to have you on again. I'd love to be on
again. You just let me know when. Oh, yeah. I'm I'm I'm a Because I'm
gonna check up. I wanna know gonna I'm gonna order
the book this week. I'm gonna start using it. Start using
some of the recipes. Good. After I I try a few recipes,
I will reach out to you and have you back on, and then we're gonna
(58:53):
discuss it. That's great. We can make something right here.
We can do that too. We can do that too if you want. Definitely.
We can do that. But thank you, Lynn, for being such a great, great
guest. Hello?
Still there? Yeah. Okay. Alright. Yeah. But don't
(59:13):
leave just yet. Let me close out the show, and, we'll chat a little bit
off the air. Alright. Alright.
Thanks to everybody who tuned in, who's gonna catch the replay. Greatly appreciate
it. How are you doing, Mickey? Appreciate you stopping by and leaving
comments. Always appreciate you for stopping
(59:33):
by and supporting the show. As always, big shout out to the Real
Wise fan, Papi j, Brandy j. Love you guys. Shout out to
the boss lady. Appreciate you and love you. And as
always, a big, big shout out to all the essential workers out there. God bless
y'all. Be safe. You know your boy wise, does it?
Peace out.
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