July 11, 2024 • 32 mins
Ever wondered how you can enjoy your favorite meals without compromising your health? Greg and I are here to show you how! This week on "You Are Not Alone," we kick off our four-week series on "Living a Healthier Lifestyle" by tackling the essentials of nutrition and eating habits. We're sharing a treasure trove of tips on the five food groups—vegetables, fruits, grains, protein foods, and dairy—and why a diet rich in fruits and veggies is key to vibrant health. Plus, get ready for practical advice on how to savor your beloved dishes like chicken Parmesan and tacos in a healthier way, all while embracing the magic of moderation.
Join us for a delicious trip down memory lane as Greg reveals his soft spot for dishes like chicken Alfredo, burgers, and, believe it or not, Spam. We take a fun detour to reminisce about Spam's quirky history and its surprising comeback. But it's not just about the nostalgia—we're also comparing the cost and quality of homemade meals to fast food, giving you the lowdown on why making your burgers at home with leaner cuts of meat can be both economical and nutritious. Home cooking isn't just a healthier option; it's a joyous one too.
Finally, we dive into the nitty-gritty of using all-natural and organic ingredients, the benefits of healthy oils, and how an air fryer can be a game-changer for busy families. From selecting the best oils to sharing our favorite air fryer meals, we cover it all. To top it off, we discuss how a balanced diet and supplements can boost your fitness goals, sharing our personal successes and tips for integrating these practices into your life. Get ready to be inspired and equipped with all you need to embark on your journey to a healthier lifestyle!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello and welcome to another episode of the you Are
Not Alone podcast.
My name is Debbie Gold and I'mhere with my co-host and son,
greg, and we are so glad thatyou're here with us.
Each week on this show, we willtalk about informative issues,
issues that will make you thinkand help you grow.
It is our wish that you willfind hope, encouragement and a
(00:22):
little bit of Jesus in everyepisode.
Speaker 2 (00:25):
Hey, listeners, welcome back to.
You Are Not Alone.
Today we're going to bestarting a four-week series and
it's called Living a HealthierLifestyle, and Greg and I are
really excited about doing that.
And specifically today we'regoing to be talking about
nutrition and eating habits.
But before we go diving intothat, I want to kind of explain.
(00:47):
We haven't really released anepisode since May.
Speaker 3 (00:50):
Way too long Right, holy cow.
Speaker 2 (00:51):
You're probably wondering where we are, what's
going on?
And we have not quit and wehave not left y'all.
Speaker 3 (00:57):
We've been doing a lot of behind the scenes work.
You have been working your buttoff.
Speaker 2 (01:01):
like I said, yeah, so we really wanted to get a
website put together so that wecan have a presence online, so
that y'all can connect with usand keep up to date on what
we're doing, because we're goingto be doing more than just a
podcast.
And if you are interested inthat and we do urge you to go
check us out atDebbieAndGregGoldcom and again,
(01:26):
it's Debbie D-E-B-B-I-E andGregGoldcom and while you're
there, just go ahead and lookaround.
Take a little time to do that.
Drop us a line if you want.
There's a place to leave amessage.
You can subscribe to ourwebsite and you'll get important
updates from us.
Yep, yeah, so anyway, but Iknow I'm excited, really excited
(01:48):
, about it.
Speaker 3 (01:50):
Yeah.
Speaker 2 (01:50):
We're just we're moving and uh, we've been well,
we've been doing our podcast forabout a year and a half and
it's time to start growing.
Yeah and uh, that's what we'redoing.
Speaker 3 (01:58):
Getting out there.
Speaker 2 (02:00):
But a couple of highlights on the website just
want to point out.
There's a section calledfreebies, and what we're going
to do is put handouts there thatare going to align with our
podcast episodes.
So, for example, like today,we're going to be talking about
nutrition and eating habits andwe put out there two of our
favorite family recipes that are, you know, good and healthy for
(02:22):
you.
Speaker 3 (02:23):
Which I thought was a genius idea, by the way, Thank
you.
Speaker 1 (02:25):
Let's just put some recipes on there.
Speaker 3 (02:27):
Yeah, that's interesting and you know most
people don't do that and that'suseful as heck.
Speaker 2 (02:32):
Yeah.
Speaker 3 (02:33):
And they're good recipes too.
Like I said, they're the familyfavorites, right?
Yeah, they're really good.
Speaker 2 (02:37):
Yeah, so you can shoot over to the website and
check those out and see if youwant to incorporate those into
your meal plans.
Also coming soon is a Biblestudy that I've written myself.
It's a beginner's guide tobeing a Christian and it helps
you understand what it's like tohave a relationship with Christ
(02:58):
and will help you grow in thatdirection in your faith, if
that's something that you'reinterested in and I can only
speak for myself, but having arelationship with Christ changed
my life about 20 years ago andit's just an amazing experience
yeah, Thank you.
I'm going to start crying,Anyway.
(03:21):
So if you're interested in that, there's a place.
Well, just subscribe and thenyou'll be getting updates on
that getting public.
I'm in the works of getting it.
It's written.
I'm trying to make it lookpretty.
Speaker 3 (03:35):
It's in progress, yeah.
Speaker 2 (03:38):
And we'll get it out there and then you can download
that for a fee.
It'll be a small fee, it's notgoing to be big, and then, yeah,
it'll be available if you wantto check that out.
So anyway, hey, g, let's getstarted on our topic for the day
and, like I said, that's whatwe're going to be talking about
food and eating and what thatlooks like Specifically.
(04:02):
We want to look at the fivefood groups and I know we've had
all these in school.
I remember it what that lookslike Specifically.
We want to look at the fivefood groups and I know we've had
all these in the school, Iremember it Over and over.
And then you kind of go wait,what are the five food groups
again later.
So we're going to review that.
We're going to be talking abouteating what you love, because
it's important, right?
Good food is amazing.
(04:22):
Yeah, the best things ever.
Well, you know, know, we haveour favorite foods and we want
to be able to eat those, and wecan.
We just have to figure out,maybe, some healthy ways to to
make them and prepare them.
Moderation yeah yeah, so, andthen also, finally, we'll talk
about eating to gain muscle.
That's, that's a good um areafor greg, his area of expertise.
And then, um, maybe eating tolose some weight if you're
(04:44):
feeling like you want to drop afew pounds, or five pounds, ten
pounds, whatever yeah so justdiet yeah because it's so
important.
Well, yeah, and I think it's noteven diet, I think it's just
eating a life, a lifestyle way,yeah, which is what I've come to
do, and I'll share more aboutthat later on, when we get to
that part.
But, um, yeah, so, anyway.
(05:06):
So let's talk about the fivefood, five food groups.
Um, okay, so studycom explainsthe five food groups as um
vegetables, fruits, grains,fourth is protein, protein foods
and fifth is dairy.
Okay, so, healthy diet shouldcontain mostly fruits and
(05:30):
vegetables, because these foodsprovide fiber and many of the
nutrients that our bodies need.
It's important to know that thetype of foods that we we ingest
in our body will have an impacton our overall health.
Speaker 3 (05:44):
Well, it's so interesting because proteins if
you didn't know this, they'reessential for muscle repair and
growth.
Carbohydrates they provideenergy for your workouts.
Fats are important for hormoneproduction and overall health.
I mean, there are so many goodthings in food that we don't
even take into consideration.
(06:04):
Yeah, because I think that kindof builds on each other.
Speaker 2 (06:08):
Right, and I think we don't either know we just don't
realize it how really importantthe food that we eat can feed
our bodies.
Speaker 3 (06:17):
No, yeah, my dad always used to.
He was always on me about mydiet because I used to be kind
of picky when I was younger andall that but he's like you don't
have to understand like food isfuel for your body.
Um, it's like how you eatdetermines how you feel and you
know how much energy you have.
And I really never took thatinto consideration until I, you
know, started going into the gymand realizing, if I work out
(06:39):
for an hour and a half and thenI go eat a McDonald's Big Mac or
something like that, I feelterrible.
But if I go and I, you know, Iget some, like a little Italian
food and some greens on the sideand just water to drink, I
won't feel as you know terribleafter.
Speaker 2 (06:54):
Well, and part of when I heard you say that about
fast foods is I mean they don'tgive you energy because they're
not real food?
Yeah, they don't give youenergy, and so that's why you
would feel that way, so manypreservatives and all that yeah.
And we're going to talk about.
You know how these differentfood groups um affect your body
too, like what they do for you,so hopefully that will help you
(07:16):
go.
Oh yeah, the proteins do dah,dah, dah, dah dah, and I need, I
need to make sure I get myproteins in.
You know that kind of thing.
So we did talk about fruits andvegetables, really important.
Eat as many as you can.
Examples of some grains we'llmove on to grains that would be
like rice and breads oatmeal,for example.
(07:37):
Oatmeal is a great thing to eatfor breakfast.
Whole grains are the healthierchoice.
So, if you see, you know whitebread versus a whole grain bread
that would be a better choice.
Um, if that's in your budget,they can be a little more
expensive, but not always.
I didn't know that, and so, butwhole grains, this is what they
(07:59):
help with um contain or controlyour cholesterol levels and
they help you with uh weight andthey also help with blood
pressure.
Speaker 3 (08:08):
I had no idea that those two breads were, you know,
made a difference, yeah they do, they make a big difference.
Speaker 2 (08:13):
so you want the more grains you can get right, the
better.
Um, but yeah.
So maybe you, someone at yourage you're not, maybe thinking
about, oh, my cholesterollevel's high or yeah, I have to
weight.
I mean you don't, no, but thereare young people that need to
look at that.
And blood pressure I mean theseare cholesterol and blood
pressure can be things when youget a little older.
Speaker 3 (08:34):
You just want to monitor them, right, right you?
Speaker 2 (08:36):
monitor them and make sure you get to your doctor for
your well checks every year.
So those are grains, Okay.
Then we have proteins.
Yeah, these are the things thatyou love, yeah, so we're
talking beef and poultry, lambpork, fish, nuts you know beans
as well eggs and cheese, certaincheeses.
Speaker 3 (08:56):
It's so weird how nuts and beans are considered
protein.
Speaker 2 (08:59):
Mm-hmm, and certain ones will have more than others.
So I think it's.
Is it your?
More harder cheeses or softercheeses have more protein?
I can't, I forget the thing,but they're all good in protein.
But what protein does is ithelps the tissues in our organs
work the way that they'resupposed to.
So if we don't have our protein, what's going on inside of our
(09:22):
body?
Wait, so cheese is a proteinit's a protein, but a dairy as
well.
Okay, yeah, it's, it's like a,it'll fit in both categories I
have a lot of protein on my diet, then yeah wow, okay um.
So, anyway, important to getyour protein.
Um, it will give you energy,like we were just talking about,
but it will will also.
Speaker 3 (09:43):
Helps tissues and muscle mass.
Speaker 2 (09:45):
Right and it will help make antibodies that fight
against and fight off infectionand illness.
Speaker 3 (09:52):
That's what you want, right there, right.
Speaker 2 (09:54):
So we want to keep ourselves healthy.
Speaker 3 (09:56):
We don't want you know Red and blue blood cells.
Baby.
Speaker 2 (10:00):
Exactly so.
Proteins are important, andthen there's dairy products
these are important, and thenthere's dairy products these are
great.
So it's the calcium which isneeded for our bone.
Yeah, so we probably all haveheard that before.
But kids need dairy becausetheir bones are you know, their
mass is being built, and laterin life we start to lose bone
(10:21):
mass, and so calcium isimportant at that point.
Speaker 3 (10:28):
Some cereals are like super high in calcium and all
that?
Speaker 2 (10:31):
Yeah, they are, so you can.
I don't know cereals.
Speaker 3 (10:38):
I think so yeah.
Speaker 2 (10:39):
I'm not sure.
Speaker 3 (10:40):
Well, anyway, I'm not going to the green ones, like
some of the healthier optionsthat they make out there.
It says like good source ofcalcium on it.
Yeah, yeah, okay, I'm not goingto the green ones, you know,
like some of the healthieroptions that they make out there
, didn't I say?
It says like good source ofcalcium on it.
Speaker 2 (10:47):
Yeah, yeah, okay, I see what you're saying.
Okay, um, maybe that's when youadd the milk, I don't know.
All right, so examples of thatare milk, I just mentioned
cheese, yogurts, cottage cheese,and then just I want to mention
this that I didn't know this,but cream cheese, sour cream,
(11:09):
cream and butter are notincluded in this food group
because they have very littlecalcium and they have a high fat
content.
Speaker 3 (11:17):
That makes sense.
Yeah, they're mostly fatty.
Speaker 2 (11:20):
Yeah, like our butter , we love our Amish butter.
Speaker 3 (11:22):
Like salted butter.
It's so good.
Speaker 2 (11:25):
Yeah, but anyways, just know that they don't really
fit in the calcium or the dairyproduct category for that
reason.
Speaker 3 (11:32):
Yeah, same with soy and nut based milk products.
Speaker 2 (11:38):
Yeah, but those are a popular replacement for people
that have lactose problems.
Speaker 3 (11:42):
Yeah, and they taste almost the same too, so yeah,
some do yeah.
Yeah, pretty good.
Speaker 2 (11:49):
Yeah, so those are the five food groups Important
to think about those and try tomake sure that you're getting
those in your body on a regularbasis.
Okay, so point number two lovethis one, eat what you love, but
try to be healthy about it,right?
So tell me some of yourfavorite foods, greg.
Speaker 3 (12:07):
Oh, chicken, Parmesan chicken, Alfredo, tacos,
burgers, fries, steak chicken,different types of chicken,
chicken tenders I mean sideslike mac and cheese and then
spam recently.
I've been eating some of itrecently, which is surprising it
is um.
Speaker 2 (12:27):
I grew up on spam did you my mom would make her own
mac and cheese recipe and put itin a casserole.
That sounds good, and then shewould put layers.
She would take a block of Spamand slice it and put it on top,
and that was her dinner.
Speaker 3 (12:41):
That's not bad though .
Speaker 2 (12:42):
But Spam came back.
It made a comeback.
Speaker 3 (12:44):
It's always been huge in Hawaii.
It's like one of the number onethings to eat in Hawaii.
Speaker 2 (12:48):
Yeah well, and I think that's kind of where the
comeback came from.
Speaker 3 (12:51):
Oh yeah, oh yeah yeah .
Speaker 2 (12:53):
It was from them using it again or something.
Speaker 3 (12:57):
It's always been popular there, but I guess some
people have just brought it backand well, I've been seeing it
more often.
Speaker 2 (13:04):
And you buy it once in a while.
It's pretty good sometimes.
Yeah, I like the bacon spam orwhatever it is.
Yeah, the bacon flavor, youlike to fry it up.
But a funny fact, or fun fact,is there's a spam museum in
Austin.
Speaker 3 (13:17):
Did you know that is there?
Speaker 2 (13:17):
yep, I should go right here I know you should
check it out.
It's got like all the historyof spam and it was developed in
world war one for easy proteinfor the soldiers yeah, trenches.
Basically because you canliterally just pop it open and
just start eating it and itwould last like you get some
meat.
It only lasts a couple days inthe refrigerator, right?
Speaker 3 (13:36):
Yeah, a steak or some hamburger or whatever.
It was like the Indians beefjerky, basically, mm-hmm.
So that's what spam was.
Speaker 2 (13:43):
I think there's also a museum in Minnesota, I believe
.
Speaker 3 (13:47):
Oh man, you need to do research then, Mm-hmm Dang.
Speaker 2 (13:49):
Anyway, Okay, so right, love all those things.
Speaker 3 (13:58):
I so right love all those things I do too.
Speaker 2 (13:59):
That's like 80 protein if I think about it.
But we, you know we got to behealthy about it too.
So you can go to mcdonald's andget a burger, but it's not
going to be like making a burgerat home no you know, uh, you
can.
You can get a burger and youcan get different leans of you
know cuts of meat, so you coulddo like 70 70, 30, 20 or 90 10
(14:21):
60, 40.
Speaker 3 (14:22):
Do they make that no?
Speaker 2 (14:23):
I don't think so yeah , that'd be pretty.
There's a 97, 3, I think reallyyeah that's.
Speaker 3 (14:28):
That's pretty lean anyway, um no you're so right,
though I've realized this when Iyou know, I've been making
burgers recently and they're sogood when I make them.
But I went to mcdonald's like acouple weeks ago and I just got
a quarter pounder uh, like asmall fry, I think, in a water
and it was like nine dollars and72 cents and I was like, well,
(14:49):
that's ten dollars on a burgerthat just served me one meal.
I can go buy a pound of beef forless than that and and I can
make multiple burgers.
I can make tacos with it and Ican make them my way too.
Speaker 2 (14:59):
Right, and you're getting better quality food.
Oh so much better quality too.
Speaker 3 (15:04):
It's not loaded with preservatives.
You can put some all naturalcheese on there.
You can make it healthy.
Speaker 2 (15:09):
Absolutely and, speaking of all, natural.
So I love organic.
You love your organ organicsnow, I know everyone can't
always buy organic and sometimeswe have to decide well, am I
going to get organic in this?
You know this product or am Inot?
But I know when I do fruits andvegetables, if I do organic I
can so taste.
There's so much fresher andbetter.
(15:30):
It's just crazy, and so it'sreally hard for me not to pick
an organic if I have that option.
Speaker 3 (15:35):
Well, some of those things are treated with like
pesticides, I think, andherbicides and stuff like that.
Speaker 2 (15:40):
So yeah, some of the not the unorganic, yeah that's
what I'm saying.
Yeah, no I know, and you gottareally wash them, but still
they're already treated with itI don't know it's kind of a
scary thought yeah, yeah, well,it's fda approved, some of many
other dangerous things.
So yeah, right, Exactly, justlike oils.
Yeah, oils, okay.
(16:00):
So, according to the AmericanHeart Association, this is, they
say, when you're shopping forhealthy oils, because there's,
like I don't know, 12 or 15different kind of oils.
Speaker 3 (16:09):
Oh, man Are there.
Speaker 2 (16:10):
Yeah, there's a lot.
Choose those that have lessthan four grams of saturated fat
per tablespoon.
Anything above and beyond thatis considered not healthy by the
American Heart Association.
So some examples of that wouldbe like olive oil, peanut oil
and Canola oil, sapphire oil,and there are a few more.
Speaker 3 (16:34):
What do you think is the healthiest?
Speaker 2 (16:39):
I don't know, is coconut oil not healthy Coconut?
It does have a lot of fat, itdoes.
Speaker 3 (16:44):
It does A lot of saturated fat?
Speaker 2 (16:46):
Okay, probably olive oil.
I'd say Well, I think itdepends.
If I'm baking, I would tend touse olive oil.
Well, I I think it depends whatyou.
Speaker 3 (16:55):
If I'm baking, I would tend to use olive oil.
Speaker 2 (16:56):
Yeah um, you don't want to use olive oil for
dressing.
So it kind of depends on whatyou're doing.
If you're doing a dressing andyou want an oil-based dressing,
there's certain ones to use, andI don't have that information
off the top of my head.
I just know I wouldn't useolive oil for a dressing.
Um, if you're cooking likedoing some chicken tenders, like
(17:16):
a recipe that's out there onthe website, do something that
will tolerate a higher, higherheat.
Um, because you're going to becooking at 375, 400, that kind
of thing.
So, peanut oil is a good one.
I believe that, uh, canola oilis another good one for high
heat.
So, yeah, anyway, so you haveto kind of, you know, go for the
(17:38):
low saturated fat, but thenalso consider what your purpose
is in the kitchen with it.
Speaker 3 (17:44):
Yeah.
Speaker 2 (17:44):
What was the other thing?
Oh, instead of frying, though,right.
What do we love in our house?
Speaker 3 (17:52):
Oh, we have an air fryer.
Yes, and it is revolutionary,right.
I used to eat chicken tenders.
I'd just throw them in themicrowave, nuke them for a
minute, and then they'd be allsoggy and rubbery and just not
good.
The breading would fall off.
Yeah, you get an air fryer.
You slap the chicken in there.
It comes out crispy, just likeKFC.
(18:14):
It's ridiculous.
Speaker 2 (18:15):
Of course it's not going to have a breading on it
if you don't put one on, butit's got this little crisp
around the edges.
Science baby.
It is and we can put in.
Anything almost we can and wedo Now.
Sometimes we'll do like.
Speaker 3 (18:30):
Can we fry a chicken in the air fryer?
I?
Speaker 2 (18:31):
don't know, we haven't tried that Sometimes.
We'll just do like we'll getsome really like all natural
chicken tenders that are frozenin the freezer section at the
grocery store and you guys willthrow those in there.
You love them.
Speaker 3 (18:45):
It's dinner?
Yeah, it can be, and it's justlike you bought them from a
restaurant or something.
So it's pretty cool, itsomething.
Speaker 2 (18:58):
So it's pretty cool it does, it does wonders, it's
crazy a lot of money, saves alot of gas money because you
don't have to go out and getchicken from you know, I don't
know, raising canes or somethinglike that kfc, anyway, yeah.
So, um, yeah, that's the thing,and um, I just I'm gonna share.
I know this is funny.
I um, air fryers can beexpensive.
They can be, yeah, but I dolike to shop around and when we
bought our last air fryer, it'sa Paula Deen and it wasn't even
(19:21):
expensive at the time it wasless than $100.
But right now I looked it upbecause I was checking for the
model number and it is asix-quart Paula Deen and it's
clearance.
Right now you can find it onthose like those shopping
networks and stuff for like $55.
So it's really cheap and I canget.
We can get four chicken breastsin there.
(19:41):
Last night we did chicken wings.
Speaker 3 (19:44):
They were so good and you season them up.
Speaker 2 (19:47):
I can share that recipe too.
That's really good.
You could fit 12 wings orlittle drummies.
Speaker 3 (19:54):
You might have to make them pay for that recipe oh
my gosh so anyway, season themup.
Speaker 2 (19:59):
Really good to get some oil on there and just throw
them olive oil and throw themin it's super simple.
Speaker 3 (20:03):
You don't have to do a lot of effort right if you're
like in a rush or something like.
Let's say you have like fourinfants or toddlers, you can
make dinner so easy for themyeah, chicken tenders and fries,
just do little rotations andyeah I know right imagine if
that was around when me anddaniel were like four or five.
Speaker 2 (20:19):
Oh my gosh, we would never have to go to mcdonald's
the trips to mcdonald's okay nowI'm not saying, okay, well,
fast food is not good for usbecause it doesn't contain our
five food groups, right, but Iam saying sometimes we got to
have it for convenience.
Speaker 3 (20:36):
Let's talk about how good the chicken is, and all
this.
Speaker 2 (20:40):
So you know I'm not going to bash fast food, because
we do need it sometimes.
Speaker 3 (20:44):
They're so good for tasting, but they're terrible
for you, yeah.
Speaker 2 (20:47):
Yeah, and because they don't give us all our food
groups but they're also reallyhigh usually in fat and in uh,
carbs, sodiums and sugars,things like that.
So just keep that in mind.
But I think we are, I think weabuse that when you're a little
going to mcdonald's, I had funokay chicken tenders, french
fries and root beer yep, I meananywhere they made chicken
(21:08):
tenders.
Speaker 3 (21:08):
That'd be my go-to order.
That was it.
Yeah, I had a great childhood.
What else, yeah right, life wasgood.
Speaker 2 (21:16):
Yeah, okay, junk, food, just real quick.
Speaker 3 (21:20):
Candy donuts, fried foods, fast food chips soda, all
that stuff.
Speaker 2 (21:26):
Someone once said to me I was eating at some chips
and they go do you realize thereis no nutritional value in what
you're eating right now?
And I went what, no, no.
Speaker 3 (21:34):
Nothing, it's a potato, no, no, it's fried.
Speaker 2 (21:39):
So, yeah, definitely, they're all high in fats,
sugars, salts, calories.
So, you know, be mindful ofwhat you consume in that regard.
It is important yeah so allright, so let's go on to our
next point, which is talkingabout eating um to gain muscle,
(22:01):
yeah, and then to lose someweight and you can hit it with
your building, your muscle sure?
Speaker 3 (22:07):
um.
So I started getting into thegym about pretty seriously about
a year ago.
I'd say more than that.
Speaker 2 (22:15):
No, you were at Mary Hearn and Baylor when you did oh
before that too.
Yeah, that's what you really.
Speaker 3 (22:19):
So about two years now.
So I got some buddies that werepretty into it I mean, most of
them were on the football teamand all that so I mean they had
workouts regularly.
But they just say, hey, come,come on, hit the gym with us,
and I'd be off and on with thegym.
You know, I was just kind ofinto it.
You know looking good sometimesand all that.
But then they started taking itreally seriously and I was like
(22:42):
, okay, well, if they're gonnalook good, I want to look good
too, and so I started taking itway more seriously, getting like
a whole workout plan for myselfand taking notes and watching
you.
You know fitness videos and allthat.
And I came across you know howfood is actual fuel and you need
to.
You know have good food to have.
You know good muscle mass andall that.
(23:03):
And um, just treat your bodywell, cause you're trying to
work out and you're, you'repushing your body super hard,
you're tearing, you know, smalltears in your muscles and then,
and then you know you'rebuilding muscles off of that,
basically.
But I got onto protein powderand, um, creatine and protein
powder it just it helps withmuscle recovery mostly and
(23:24):
growth.
Um, and creatine actuallyenhances strength and power
during workouts.
So, um, protein powder, you canreally just, you know, take it
before or after the gym.
But creatine, you kind of haveto put a schedule on when you
take it and you have to drink alot, a lot of water too, because
it takes out, leave the waterfrom your muscles or something
like that, and uses something tobuild muscle mass or something.
(23:48):
But you have to stay hydratedand you have to do like a
schedule.
So it's a bit intensive, but ifyou're really trying to get
results.
It's super helpful.
But I'm getting back into thegym right now.
I took a little break for awhile and I'm just I'm feeling
good every time I go there.
So but yeah, eating is superimportant.
I mean, even at UMHB I wasn'teating that well, yeah, but
(24:11):
sometimes I make, do you know?
Sometimes I'd have a good mealand all that and I just I
wouldn't feel groggy and bloatedthe next day and I just feel
better.
So yeah.
Speaker 2 (24:26):
So eating is really important.
Um, I've been noticing you'vebeen eating so much lately.
I mean you are so with you, you, and this is really important.
We all have to find what worksfor us, okay.
I don't know that there's aright or wrong, yeah.
You know your metabolism isreally high.
It's very high.
You're one.
You will be in the kitchenevery hour and a half doing up
something different.
Speaker 3 (24:47):
I'll make steaks, burgers, tacos in a single day.
Speaker 2 (24:50):
Yeah, like you made a steak yesterday at three, did I
?
Yeah, you had pulled out of thefreezer that we had some left
over from the holiday.
Speaker 3 (24:57):
I was after from getting back from eating
something before or something.
Speaker 2 (25:00):
Yeah, I know, I mean seriously.
This guy eats all the time andI don't even know how much I'm
paying for this.
But okay, and then I made apizza last night and then I had
half the pizza.
We bought another pizza.
Speaker 3 (25:16):
Now we have pizza tonight and pork chops.
I don't know what is going on.
I can't wait.
Anyway, we're eating.
Good, we are eating good.
Speaker 2 (25:21):
Yes, and here's what I've noticed about Greg too.
He's home, more home at moreeating and cooking Um way less
than going to the fast foodsanymore.
Speaker 3 (25:32):
Oh my gosh, I haven't gone out to eat in like a week
or no, probably two weeks now so, yeah, and you just want to go
to food, fast food, every day,oh god, yeah, so anyway, it's so
good, but it's so bad for you.
You know, yeah, so I'm proud ofyou, really proud about nine
o'clock at night sounds so goodsometimes, but when you get that
bill it's 972 for a single tacothey munch down in four minutes
(25:55):
, then you're like well I justspent 10 bucks on a single.
It's like come on yeah, it's notworth it at this point.
Speaker 2 (26:01):
So no, I kind of let that stuff be for treats okay,
so here it's sad that mcdonald'sis a treat yeah, well, you know
they reduce their um prices alittle bit too, but um, anyway,
too much.
It's just not healthy and I'lldo it because maybe I just want
to blow it one day, or just gofor a meal, whatever.
You're just starving and you'vebeen out and about yeah, and I,
(26:22):
I just gotta eat something, yousee those golden arches right
out of the clouds and then Ijust go in and get like a
regular little hamburger.
Speaker 3 (26:29):
You get the smallest little burgers just pickles and
just no ketchup, no mustard yeah, because it'll be all soggy
anyway all right, at least youget pickles on your burger, so
it makes up for some.
Got a little cucumber, yeah allright.
Speaker 2 (26:42):
So, anyway, going back to the losing weight, okay,
so for me, you know, I, beforewe we had kids, before we got
these two, um, I was about 128,130.
And then, just over the yearsyou know, being a mom and taking
them to fast food and you'reeating fast food, whatever, all
that stuff I was up to almost148 pounds and I was, you know,
(27:05):
this has been for a couple ofyears that I'm like I've been
working on going to the gymthree, four times a week, um,
but I just back in the fall, Istarted this, this thing, and I
have lost about 12 pounds doingthis dang and I'm at about 135
right now and I'm loving it Idon't know that I want to even
go any smaller, but I don't know.
Speaker 3 (27:25):
12 pounds, that's great I know that's that takes a
lot of time or a lot of effortto lose that much weight well,
and it really wasn't effort, soit was going to the gym, which
is just good to do, and those,you know.
Speaker 2 (27:36):
You have those days too where you're like ugh, did
you also change your diet?
I did change my diet, so what Idid differently was, you know,
for breakfast it's like grabsome apple slices.
You know, there's my apple.
You have the healthiestbreakfast choices in the world.
Yeah, I do nuts, I do cheeseand boiled eggs, maybe some
oatmeal, maybe some yogurt, butyou know where I got?
(27:58):
That is when Dad and I went toEurope before we started our
family and I love breakfaststhere because you come down from
the hotel room and it was allspread out and it was just
beautiful and you didn't seelike sausage and ham and bacon
and you saw all these healthychoices and it was so loops,
yeah, syrup and chocolatefountains, yeah so yeah, it was
(28:19):
just different and I was like Iwas like in this little heaven
and we'd we'd go out to um hikea mountain and we'd take a
little picnic and it was like umsausages with crackers and you
know, cheese, yeah, all these,lots of water, a little wine,
that kind of thing.
It was so good.
Speaker 3 (28:35):
My breakfast is about six strips of bacon, four
English muffins, sometimes ham,sometimes cheese with ham.
Sometimes I make a breakfastsandwich.
Sometimes I'll make breakfasttacos with chorizo, like pork
and chicken mix and all that Ieat to enjoy.
I don't eat to.
Yeah, yeah, chicken mix and allthat, oh, I eat, uh, I eat to
enjoy, I don't get to, yeah, andyou can do that I'm blessed
(28:57):
because my metabolism is likethat.
Yeah, yeah so anyway.
Speaker 2 (29:02):
So that's kind of my breakfast, um, and then for like
lunch and dinner, I just doeither a fresh vegetable or I do
salad with lots of vegetablesyou always try to to get in a
salad.
I do, I'm big on that.
But I get a lot of stuff inthere cheeses, other vegetables
and then I do a protein withthat, so that could be a fish or
it could be a chicken or someturkey or ham or pork, chop beef
(29:25):
, whatever.
But I think the biggest thingthat I've discovered is to eat
just enough to make me full, notstuffed, like smaller portions.
Speaker 3 (29:34):
Yeah.
Speaker 2 (29:35):
Because I noticed recently I started kind of
getting back to that eating alittle more and more, and then I
could notice that I was puttingon a pound or two.
So then I scaled back on thatagain.
But then I'm comfortable, Idon't feel like I'm full, I'm
stuffed, I have energy.
Now Get up and get back to thecomputer, get back to work.
Speaker 3 (29:53):
That's what they do in Japan.
Their their portion sizes areso small compared to ours.
Speaker 2 (29:58):
Yeah.
Speaker 3 (29:59):
Um, I've seen like these videos of like people that
work office jobs in Japan andthey come up for lunch and their
portion sizes are just so small, so tiny, but it's a a balanced
light lunch.
Speaker 2 (30:12):
Right, right, because it's just too much.
Anyway, and I think, just bydoing some research on this
whole thing, I am going to starteating more grains because I've
been kind of letting the carbsgo, but I think I need to get
back on the grains because mycholesterol, my bad cholesterol
(30:33):
cholesterols, were high at mylast well check, and so what
I've learned from this is thatit could be because I'm not
getting migraines.
Speaker 3 (30:40):
Oh yeah, go to your doctor too.
Doctors are good.
Speaker 2 (30:43):
Yeah, get your well checks in.
If you haven't, yeah, everyyear, right.
Speaker 3 (30:46):
Health is wealth.
Yeah, there you go.
Speaker 2 (30:49):
So, anyway, today we need to wrap this up.
We talked about our five foodgroups, we discussed ways to eat
healthy Go get your air fryer.
And then, finally, we talkedabout tips on losing a few
pounds and also building musclemass.
If you're into that and lookingfor that piece Fun fact, okay,
this is going to fit right intothis.
National Junk.
(31:10):
Food Day is June 21st.
Speaker 3 (31:12):
That's 11 days away.
Speaker 2 (31:13):
All right.
So this is a Day is June 21st,that's 11 days away, alright, so
this is a perfect day to treatyourself.
10 days On this day, you'reallowed your favorite junk food
without having any guiltwhatsoever.
So mark your calendars and takeadvantage of that if you want.
Speaker 3 (31:25):
I'm going to Popeye's Yep.
Speaker 2 (31:27):
Popeye's chicken.
Speaker 3 (31:29):
It's so good.
Speaker 2 (31:30):
Where am I going to go?
Speaker 3 (31:33):
Freddy's.
Speaker 2 (31:35):
I don't know.
I've got to think about that.
Speaker 3 (31:36):
I'll let you all know next time.
Speaker 2 (31:38):
Yeah, yeah, all right .
Well, that's our show for today, guys.
Thanks so much for listening.
We appreciate you tuning in.
Remember to go check out ourwebsite, Subscribe yeah, I know
I'm too Subscribe to receiveimportant information from us,
and you can find us atDebbieAndGregGoldcom.
We'll see you back here nextweek.
We'll be talking more aboutliving a healthy lifestyle, and
(32:02):
just want to say thank you,jesus, shout out to you for
feeding us this information andgetting it out to the listeners,
and just remember you are notalone.
All right, make it a great day.
We'll see you next week.
Hello and welcome to another episode of the you Are
Not Alone podcast.
My name is Debbie Gold and I'mhere with my co-host and son,
greg, and we are so glad thatyou're here with us.
Each week on this show, we willtalk about informative issues,
issues that will make you thinkand help you grow.
It is our wish that you willfind hope, encouragement and a
(00:22):
little bit of Jesus in everyepisode.
Speaker 2 (00:25):
Hey, listeners, welcome back to.
You Are Not Alone.
Today we're going to bestarting a four-week series and
it's called Living a HealthierLifestyle, and Greg and I are
really excited about doing that.
And specifically today we'regoing to be talking about
nutrition and eating habits.
But before we go diving intothat, I want to kind of explain.
(00:47):
We haven't really released anepisode since May.
Speaker 3 (00:50):
Way too long Right, holy cow.
Speaker 2 (00:51):
You're probably wondering where we are, what's
going on?
And we have not quit and wehave not left y'all.
Speaker 3 (00:57):
We've been doing a lot of behind the scenes work.
You have been working your buttoff.
Speaker 2 (01:01):
like I said, yeah, so we really wanted to get a
website put together so that wecan have a presence online, so
that y'all can connect with usand keep up to date on what
we're doing, because we're goingto be doing more than just a
podcast.
And if you are interested inthat and we do urge you to go
check us out atDebbieAndGregGoldcom and again,
(01:26):
it's Debbie D-E-B-B-I-E andGregGoldcom and while you're
there, just go ahead and lookaround.
Take a little time to do that.
Drop us a line if you want.
There's a place to leave amessage.
You can subscribe to ourwebsite and you'll get important
updates from us.
Yep, yeah, so anyway, but Iknow I'm excited, really excited
(01:48):
, about it.
Speaker 3 (01:50):
Yeah.
Speaker 2 (01:50):
We're just we're moving and uh, we've been well,
we've been doing our podcast forabout a year and a half and
it's time to start growing.
Yeah and uh, that's what we'redoing.
Speaker 3 (01:58):
Getting out there.
Speaker 2 (02:00):
But a couple of highlights on the website just
want to point out.
There's a section calledfreebies, and what we're going
to do is put handouts there thatare going to align with our
podcast episodes.
So, for example, like today,we're going to be talking about
nutrition and eating habits andwe put out there two of our
favorite family recipes that are, you know, good and healthy for
(02:22):
you.
Speaker 3 (02:23):
Which I thought was a genius idea, by the way, Thank
you.
Speaker 1 (02:25):
Let's just put some recipes on there.
Speaker 3 (02:27):
Yeah, that's interesting and you know most
people don't do that and that'suseful as heck.
Speaker 2 (02:32):
Yeah.
Speaker 3 (02:33):
And they're good recipes too.
Like I said, they're the familyfavorites, right?
Yeah, they're really good.
Speaker 2 (02:37):
Yeah, so you can shoot over to the website and
check those out and see if youwant to incorporate those into
your meal plans.
Also coming soon is a Biblestudy that I've written myself.
It's a beginner's guide tobeing a Christian and it helps
you understand what it's like tohave a relationship with Christ
(02:58):
and will help you grow in thatdirection in your faith, if
that's something that you'reinterested in and I can only
speak for myself, but having arelationship with Christ changed
my life about 20 years ago andit's just an amazing experience
yeah, Thank you.
I'm going to start crying,Anyway.
(03:21):
So if you're interested in that, there's a place.
Well, just subscribe and thenyou'll be getting updates on
that getting public.
I'm in the works of getting it.
It's written.
I'm trying to make it lookpretty.
Speaker 3 (03:35):
It's in progress, yeah.
Speaker 2 (03:38):
And we'll get it out there and then you can download
that for a fee.
It'll be a small fee, it's notgoing to be big, and then, yeah,
it'll be available if you wantto check that out.
So anyway, hey, g, let's getstarted on our topic for the day
and, like I said, that's whatwe're going to be talking about
food and eating and what thatlooks like Specifically.
(04:02):
We want to look at the fivefood groups and I know we've had
all these in school.
I remember it what that lookslike Specifically.
We want to look at the fivefood groups and I know we've had
all these in the school, Iremember it Over and over.
And then you kind of go wait,what are the five food groups
again later.
So we're going to review that.
We're going to be talking abouteating what you love, because
it's important, right?
Good food is amazing.
(04:22):
Yeah, the best things ever.
Well, you know, know, we haveour favorite foods and we want
to be able to eat those, and wecan.
We just have to figure out,maybe, some healthy ways to to
make them and prepare them.
Moderation yeah yeah, so, andthen also, finally, we'll talk
about eating to gain muscle.
That's, that's a good um areafor greg, his area of expertise.
And then, um, maybe eating tolose some weight if you're
(04:44):
feeling like you want to drop afew pounds, or five pounds, ten
pounds, whatever yeah so justdiet yeah because it's so
important.
Well, yeah, and I think it's noteven diet, I think it's just
eating a life, a lifestyle way,yeah, which is what I've come to
do, and I'll share more aboutthat later on, when we get to
that part.
But, um, yeah, so, anyway.
(05:06):
So let's talk about the fivefood, five food groups.
Um, okay, so studycom explainsthe five food groups as um
vegetables, fruits, grains,fourth is protein, protein foods
and fifth is dairy.
Okay, so, healthy diet shouldcontain mostly fruits and
(05:30):
vegetables, because these foodsprovide fiber and many of the
nutrients that our bodies need.
It's important to know that thetype of foods that we we ingest
in our body will have an impacton our overall health.
Speaker 3 (05:44):
Well, it's so interesting because proteins if
you didn't know this, they'reessential for muscle repair and
growth.
Carbohydrates they provideenergy for your workouts.
Fats are important for hormoneproduction and overall health.
I mean, there are so many goodthings in food that we don't
even take into consideration.
(06:04):
Yeah, because I think that kindof builds on each other.
Speaker 2 (06:08):
Right, and I think we don't either know we just don't
realize it how really importantthe food that we eat can feed
our bodies.
Speaker 3 (06:17):
No, yeah, my dad always used to.
He was always on me about mydiet because I used to be kind
of picky when I was younger andall that but he's like you don't
have to understand like food isfuel for your body.
Um, it's like how you eatdetermines how you feel and you
know how much energy you have.
And I really never took thatinto consideration until I, you
know, started going into the gymand realizing, if I work out
(06:39):
for an hour and a half and thenI go eat a McDonald's Big Mac or
something like that, I feelterrible.
But if I go and I, you know, Iget some, like a little Italian
food and some greens on the sideand just water to drink, I
won't feel as you know terribleafter.
Speaker 2 (06:54):
Well, and part of when I heard you say that about
fast foods is I mean they don'tgive you energy because they're
not real food?
Yeah, they don't give youenergy, and so that's why you
would feel that way, so manypreservatives and all that yeah.
And we're going to talk about.
You know how these differentfood groups um affect your body
too, like what they do for you,so hopefully that will help you
(07:16):
go.
Oh yeah, the proteins do dah,dah, dah, dah dah, and I need, I
need to make sure I get myproteins in.
You know that kind of thing.
So we did talk about fruits andvegetables, really important.
Eat as many as you can.
Examples of some grains we'llmove on to grains that would be
like rice and breads oatmeal,for example.
(07:37):
Oatmeal is a great thing to eatfor breakfast.
Whole grains are the healthierchoice.
So, if you see, you know whitebread versus a whole grain bread
that would be a better choice.
Um, if that's in your budget,they can be a little more
expensive, but not always.
I didn't know that, and so, butwhole grains, this is what they
(07:59):
help with um contain or controlyour cholesterol levels and
they help you with uh weight andthey also help with blood
pressure.
Speaker 3 (08:08):
I had no idea that those two breads were, you know,
made a difference, yeah they do, they make a big difference.
Speaker 2 (08:13):
so you want the more grains you can get right, the
better.
Um, but yeah.
So maybe you, someone at yourage you're not, maybe thinking
about, oh, my cholesterollevel's high or yeah, I have to
weight.
I mean you don't, no, but thereare young people that need to
look at that.
And blood pressure I mean theseare cholesterol and blood
pressure can be things when youget a little older.
Speaker 3 (08:34):
You just want to monitor them, right, right you?
Speaker 2 (08:36):
monitor them and make sure you get to your doctor for
your well checks every year.
So those are grains, Okay.
Then we have proteins.
Yeah, these are the things thatyou love, yeah, so we're
talking beef and poultry, lambpork, fish, nuts you know beans
as well eggs and cheese, certaincheeses.
Speaker 3 (08:56):
It's so weird how nuts and beans are considered
protein.
Speaker 2 (08:59):
Mm-hmm, and certain ones will have more than others.
So I think it's.
Is it your?
More harder cheeses or softercheeses have more protein?
I can't, I forget the thing,but they're all good in protein.
But what protein does is ithelps the tissues in our organs
work the way that they'resupposed to.
So if we don't have our protein, what's going on inside of our
(09:22):
body?
Wait, so cheese is a proteinit's a protein, but a dairy as
well.
Okay, yeah, it's, it's like a,it'll fit in both categories I
have a lot of protein on my diet, then yeah wow, okay um.
So, anyway, important to getyour protein.
Um, it will give you energy,like we were just talking about,
but it will will also.
Speaker 3 (09:43):
Helps tissues and muscle mass.
Speaker 2 (09:45):
Right and it will help make antibodies that fight
against and fight off infectionand illness.
Speaker 3 (09:52):
That's what you want, right there, right.
Speaker 2 (09:54):
So we want to keep ourselves healthy.
Speaker 3 (09:56):
We don't want you know Red and blue blood cells.
Baby.
Speaker 2 (10:00):
Exactly so.
Proteins are important, andthen there's dairy products
these are important, and thenthere's dairy products these are
great.
So it's the calcium which isneeded for our bone.
Yeah, so we probably all haveheard that before.
But kids need dairy becausetheir bones are you know, their
mass is being built, and laterin life we start to lose bone
(10:21):
mass, and so calcium isimportant at that point.
Speaker 3 (10:28):
Some cereals are like super high in calcium and all
that?
Speaker 2 (10:31):
Yeah, they are, so you can.
I don't know cereals.
Speaker 3 (10:38):
I think so yeah.
Speaker 2 (10:39):
I'm not sure.
Speaker 3 (10:40):
Well, anyway, I'm not going to the green ones, like
some of the healthier optionsthat they make out there.
It says like good source ofcalcium on it.
Yeah, yeah, okay, I'm not goingto the green ones, you know,
like some of the healthieroptions that they make out there
, didn't I say?
It says like good source ofcalcium on it.
Speaker 2 (10:47):
Yeah, yeah, okay, I see what you're saying.
Okay, um, maybe that's when youadd the milk, I don't know.
All right, so examples of thatare milk, I just mentioned
cheese, yogurts, cottage cheese,and then just I want to mention
this that I didn't know this,but cream cheese, sour cream,
(11:09):
cream and butter are notincluded in this food group
because they have very littlecalcium and they have a high fat
content.
Speaker 3 (11:17):
That makes sense.
Yeah, they're mostly fatty.
Speaker 2 (11:20):
Yeah, like our butter , we love our Amish butter.
Speaker 3 (11:22):
Like salted butter.
It's so good.
Speaker 2 (11:25):
Yeah, but anyways, just know that they don't really
fit in the calcium or the dairyproduct category for that
reason.
Speaker 3 (11:32):
Yeah, same with soy and nut based milk products.
Speaker 2 (11:38):
Yeah, but those are a popular replacement for people
that have lactose problems.
Speaker 3 (11:42):
Yeah, and they taste almost the same too, so yeah,
some do yeah.
Yeah, pretty good.
Speaker 2 (11:49):
Yeah, so those are the five food groups Important
to think about those and try tomake sure that you're getting
those in your body on a regularbasis.
Okay, so point number two lovethis one, eat what you love, but
try to be healthy about it,right?
So tell me some of yourfavorite foods, greg.
Speaker 3 (12:07):
Oh, chicken, Parmesan chicken, Alfredo, tacos,
burgers, fries, steak chicken,different types of chicken,
chicken tenders I mean sideslike mac and cheese and then
spam recently.
I've been eating some of itrecently, which is surprising it
is um.
Speaker 2 (12:27):
I grew up on spam did you my mom would make her own
mac and cheese recipe and put itin a casserole.
That sounds good, and then shewould put layers.
She would take a block of Spamand slice it and put it on top,
and that was her dinner.
Speaker 3 (12:41):
That's not bad though .
Speaker 2 (12:42):
But Spam came back.
It made a comeback.
Speaker 3 (12:44):
It's always been huge in Hawaii.
It's like one of the number onethings to eat in Hawaii.
Speaker 2 (12:48):
Yeah well, and I think that's kind of where the
comeback came from.
Speaker 3 (12:51):
Oh yeah, oh yeah yeah .
Speaker 2 (12:53):
It was from them using it again or something.
Speaker 3 (12:57):
It's always been popular there, but I guess some
people have just brought it backand well, I've been seeing it
more often.
Speaker 2 (13:04):
And you buy it once in a while.
It's pretty good sometimes.
Yeah, I like the bacon spam orwhatever it is.
Yeah, the bacon flavor, youlike to fry it up.
But a funny fact, or fun fact,is there's a spam museum in
Austin.
Speaker 3 (13:17):
Did you know that is there?
Speaker 2 (13:17):
yep, I should go right here I know you should
check it out.
It's got like all the historyof spam and it was developed in
world war one for easy proteinfor the soldiers yeah, trenches.
Basically because you canliterally just pop it open and
just start eating it and itwould last like you get some
meat.
It only lasts a couple days inthe refrigerator, right?
Speaker 3 (13:36):
Yeah, a steak or some hamburger or whatever.
It was like the Indians beefjerky, basically, mm-hmm.
So that's what spam was.
Speaker 2 (13:43):
I think there's also a museum in Minnesota, I believe
.
Speaker 3 (13:47):
Oh man, you need to do research then, Mm-hmm Dang.
Speaker 2 (13:49):
Anyway, Okay, so right, love all those things.
Speaker 3 (13:58):
I so right love all those things I do too.
Speaker 2 (13:59):
That's like 80 protein if I think about it.
But we, you know we got to behealthy about it too.
So you can go to mcdonald's andget a burger, but it's not
going to be like making a burgerat home no you know, uh, you
can.
You can get a burger and youcan get different leans of you
know cuts of meat, so you coulddo like 70 70, 30, 20 or 90 10
(14:21):
60, 40.
Speaker 3 (14:22):
Do they make that no?
Speaker 2 (14:23):
I don't think so yeah , that'd be pretty.
There's a 97, 3, I think reallyyeah that's.
Speaker 3 (14:28):
That's pretty lean anyway, um no you're so right,
though I've realized this when Iyou know, I've been making
burgers recently and they're sogood when I make them.
But I went to mcdonald's like acouple weeks ago and I just got
a quarter pounder uh, like asmall fry, I think, in a water
and it was like nine dollars and72 cents and I was like, well,
(14:49):
that's ten dollars on a burgerthat just served me one meal.
I can go buy a pound of beef forless than that and and I can
make multiple burgers.
I can make tacos with it and Ican make them my way too.
Speaker 2 (14:59):
Right, and you're getting better quality food.
Oh so much better quality too.
Speaker 3 (15:04):
It's not loaded with preservatives.
You can put some all naturalcheese on there.
You can make it healthy.
Speaker 2 (15:09):
Absolutely and, speaking of all, natural.
So I love organic.
You love your organ organicsnow, I know everyone can't
always buy organic and sometimeswe have to decide well, am I
going to get organic in this?
You know this product or am Inot?
But I know when I do fruits andvegetables, if I do organic I
can so taste.
There's so much fresher andbetter.
(15:30):
It's just crazy, and so it'sreally hard for me not to pick
an organic if I have that option.
Speaker 3 (15:35):
Well, some of those things are treated with like
pesticides, I think, andherbicides and stuff like that.
Speaker 2 (15:40):
So yeah, some of the not the unorganic, yeah that's
what I'm saying.
Yeah, no I know, and you gottareally wash them, but still
they're already treated with itI don't know it's kind of a
scary thought yeah, yeah, well,it's fda approved, some of many
other dangerous things.
So yeah, right, Exactly, justlike oils.
Yeah, oils, okay.
(16:00):
So, according to the AmericanHeart Association, this is, they
say, when you're shopping forhealthy oils, because there's,
like I don't know, 12 or 15different kind of oils.
Speaker 3 (16:09):
Oh, man Are there.
Speaker 2 (16:10):
Yeah, there's a lot.
Choose those that have lessthan four grams of saturated fat
per tablespoon.
Anything above and beyond thatis considered not healthy by the
American Heart Association.
So some examples of that wouldbe like olive oil, peanut oil
and Canola oil, sapphire oil,and there are a few more.
Speaker 3 (16:34):
What do you think is the healthiest?
Speaker 2 (16:39):
I don't know, is coconut oil not healthy Coconut?
It does have a lot of fat, itdoes.
Speaker 3 (16:44):
It does A lot of saturated fat?
Speaker 2 (16:46):
Okay, probably olive oil.
I'd say Well, I think itdepends.
If I'm baking, I would tend touse olive oil.
Well, I I think it depends whatyou.
Speaker 3 (16:55):
If I'm baking, I would tend to use olive oil.
Speaker 2 (16:56):
Yeah um, you don't want to use olive oil for
dressing.
So it kind of depends on whatyou're doing.
If you're doing a dressing andyou want an oil-based dressing,
there's certain ones to use, andI don't have that information
off the top of my head.
I just know I wouldn't useolive oil for a dressing.
Um, if you're cooking likedoing some chicken tenders, like
(17:16):
a recipe that's out there onthe website, do something that
will tolerate a higher, higherheat.
Um, because you're going to becooking at 375, 400, that kind
of thing.
So, peanut oil is a good one.
I believe that, uh, canola oilis another good one for high
heat.
So, yeah, anyway, so you haveto kind of, you know, go for the
(17:38):
low saturated fat, but thenalso consider what your purpose
is in the kitchen with it.
Speaker 3 (17:44):
Yeah.
Speaker 2 (17:44):
What was the other thing?
Oh, instead of frying, though,right.
What do we love in our house?
Speaker 3 (17:52):
Oh, we have an air fryer.
Yes, and it is revolutionary,right.
I used to eat chicken tenders.
I'd just throw them in themicrowave, nuke them for a
minute, and then they'd be allsoggy and rubbery and just not
good.
The breading would fall off.
Yeah, you get an air fryer.
You slap the chicken in there.
It comes out crispy, just likeKFC.
(18:14):
It's ridiculous.
Speaker 2 (18:15):
Of course it's not going to have a breading on it
if you don't put one on, butit's got this little crisp
around the edges.
Science baby.
It is and we can put in.
Anything almost we can and wedo Now.
Sometimes we'll do like.
Speaker 3 (18:30):
Can we fry a chicken in the air fryer?
I?
Speaker 2 (18:31):
don't know, we haven't tried that Sometimes.
We'll just do like we'll getsome really like all natural
chicken tenders that are frozenin the freezer section at the
grocery store and you guys willthrow those in there.
You love them.
Speaker 3 (18:45):
It's dinner?
Yeah, it can be, and it's justlike you bought them from a
restaurant or something.
So it's pretty cool, itsomething.
Speaker 2 (18:58):
So it's pretty cool it does, it does wonders, it's
crazy a lot of money, saves alot of gas money because you
don't have to go out and getchicken from you know, I don't
know, raising canes or somethinglike that kfc, anyway, yeah.
So, um, yeah, that's the thing,and um, I just I'm gonna share.
I know this is funny.
I um, air fryers can beexpensive.
They can be, yeah, but I dolike to shop around and when we
bought our last air fryer, it'sa Paula Deen and it wasn't even
(19:21):
expensive at the time it wasless than $100.
But right now I looked it upbecause I was checking for the
model number and it is asix-quart Paula Deen and it's
clearance.
Right now you can find it onthose like those shopping
networks and stuff for like $55.
So it's really cheap and I canget.
We can get four chicken breastsin there.
(19:41):
Last night we did chicken wings.
Speaker 3 (19:44):
They were so good and you season them up.
Speaker 2 (19:47):
I can share that recipe too.
That's really good.
You could fit 12 wings orlittle drummies.
Speaker 3 (19:54):
You might have to make them pay for that recipe oh
my gosh so anyway, season themup.
Speaker 2 (19:59):
Really good to get some oil on there and just throw
them olive oil and throw themin it's super simple.
Speaker 3 (20:03):
You don't have to do a lot of effort right if you're
like in a rush or something like.
Let's say you have like fourinfants or toddlers, you can
make dinner so easy for themyeah, chicken tenders and fries,
just do little rotations andyeah I know right imagine if
that was around when me anddaniel were like four or five.
Speaker 2 (20:19):
Oh my gosh, we would never have to go to mcdonald's
the trips to mcdonald's okay nowI'm not saying, okay, well,
fast food is not good for usbecause it doesn't contain our
five food groups, right, but Iam saying sometimes we got to
have it for convenience.
Speaker 3 (20:36):
Let's talk about how good the chicken is, and all
this.
Speaker 2 (20:40):
So you know I'm not going to bash fast food, because
we do need it sometimes.
Speaker 3 (20:44):
They're so good for tasting, but they're terrible
for you, yeah.
Speaker 2 (20:47):
Yeah, and because they don't give us all our food
groups but they're also reallyhigh usually in fat and in uh,
carbs, sodiums and sugars,things like that.
So just keep that in mind.
But I think we are, I think weabuse that when you're a little
going to mcdonald's, I had funokay chicken tenders, french
fries and root beer yep, I meananywhere they made chicken
(21:08):
tenders.
Speaker 3 (21:08):
That'd be my go-to order.
That was it.
Yeah, I had a great childhood.
What else, yeah right, life wasgood.
Speaker 2 (21:16):
Yeah, okay, junk, food, just real quick.
Speaker 3 (21:20):
Candy donuts, fried foods, fast food chips soda, all
that stuff.
Speaker 2 (21:26):
Someone once said to me I was eating at some chips
and they go do you realize thereis no nutritional value in what
you're eating right now?
And I went what, no, no.
Speaker 3 (21:34):
Nothing, it's a potato, no, no, it's fried.
Speaker 2 (21:39):
So, yeah, definitely, they're all high in fats,
sugars, salts, calories.
So, you know, be mindful ofwhat you consume in that regard.
It is important yeah so allright, so let's go on to our
next point, which is talkingabout eating um to gain muscle,
(22:01):
yeah, and then to lose someweight and you can hit it with
your building, your muscle sure?
Speaker 3 (22:07):
um.
So I started getting into thegym about pretty seriously about
a year ago.
I'd say more than that.
Speaker 2 (22:15):
No, you were at Mary Hearn and Baylor when you did oh
before that too.
Yeah, that's what you really.
Speaker 3 (22:19):
So about two years now.
So I got some buddies that werepretty into it I mean, most of
them were on the football teamand all that so I mean they had
workouts regularly.
But they just say, hey, come,come on, hit the gym with us,
and I'd be off and on with thegym.
You know, I was just kind ofinto it.
You know looking good sometimesand all that.
But then they started taking itreally seriously and I was like
(22:42):
, okay, well, if they're gonnalook good, I want to look good
too, and so I started taking itway more seriously, getting like
a whole workout plan for myselfand taking notes and watching
you.
You know fitness videos and allthat.
And I came across you know howfood is actual fuel and you need
to.
You know have good food to have.
You know good muscle mass andall that.
(23:03):
And um, just treat your bodywell, cause you're trying to
work out and you're, you'repushing your body super hard,
you're tearing, you know, smalltears in your muscles and then,
and then you know you'rebuilding muscles off of that,
basically.
But I got onto protein powderand, um, creatine and protein
powder it just it helps withmuscle recovery mostly and
(23:24):
growth.
Um, and creatine actuallyenhances strength and power
during workouts.
So, um, protein powder, you canreally just, you know, take it
before or after the gym.
But creatine, you kind of haveto put a schedule on when you
take it and you have to drink alot, a lot of water too, because
it takes out, leave the waterfrom your muscles or something
like that, and uses something tobuild muscle mass or something.
(23:48):
But you have to stay hydratedand you have to do like a
schedule.
So it's a bit intensive, but ifyou're really trying to get
results.
It's super helpful.
But I'm getting back into thegym right now.
I took a little break for awhile and I'm just I'm feeling
good every time I go there.
So but yeah, eating is superimportant.
I mean, even at UMHB I wasn'teating that well, yeah, but
(24:11):
sometimes I make, do you know?
Sometimes I'd have a good mealand all that and I just I
wouldn't feel groggy and bloatedthe next day and I just feel
better.
So yeah.
Speaker 2 (24:26):
So eating is really important.
Um, I've been noticing you'vebeen eating so much lately.
I mean you are so with you, you, and this is really important.
We all have to find what worksfor us, okay.
I don't know that there's aright or wrong, yeah.
You know your metabolism isreally high.
It's very high.
You're one.
You will be in the kitchenevery hour and a half doing up
something different.
Speaker 3 (24:47):
I'll make steaks, burgers, tacos in a single day.
Speaker 2 (24:50):
Yeah, like you made a steak yesterday at three, did I
?
Yeah, you had pulled out of thefreezer that we had some left
over from the holiday.
Speaker 3 (24:57):
I was after from getting back from eating
something before or something.
Speaker 2 (25:00):
Yeah, I know, I mean seriously.
This guy eats all the time andI don't even know how much I'm
paying for this.
But okay, and then I made apizza last night and then I had
half the pizza.
We bought another pizza.
Speaker 3 (25:16):
Now we have pizza tonight and pork chops.
I don't know what is going on.
I can't wait.
Anyway, we're eating.
Good, we are eating good.
Speaker 2 (25:21):
Yes, and here's what I've noticed about Greg too.
He's home, more home at moreeating and cooking Um way less
than going to the fast foodsanymore.
Speaker 3 (25:32):
Oh my gosh, I haven't gone out to eat in like a week
or no, probably two weeks now so, yeah, and you just want to go
to food, fast food, every day,oh god, yeah, so anyway, it's so
good, but it's so bad for you.
You know, yeah, so I'm proud ofyou, really proud about nine
o'clock at night sounds so goodsometimes, but when you get that
bill it's 972 for a single tacothey munch down in four minutes
(25:55):
, then you're like well I justspent 10 bucks on a single.
It's like come on yeah, it's notworth it at this point.
Speaker 2 (26:01):
So no, I kind of let that stuff be for treats okay,
so here it's sad that mcdonald'sis a treat yeah, well, you know
they reduce their um prices alittle bit too, but um, anyway,
too much.
It's just not healthy and I'lldo it because maybe I just want
to blow it one day, or just gofor a meal, whatever.
You're just starving and you'vebeen out and about yeah, and I,
(26:22):
I just gotta eat something, yousee those golden arches right
out of the clouds and then Ijust go in and get like a
regular little hamburger.
Speaker 3 (26:29):
You get the smallest little burgers just pickles and
just no ketchup, no mustard yeah, because it'll be all soggy
anyway all right, at least youget pickles on your burger, so
it makes up for some.
Got a little cucumber, yeah allright.
Speaker 2 (26:42):
So, anyway, going back to the losing weight, okay,
so for me, you know, I, beforewe we had kids, before we got
these two, um, I was about 128,130.
And then, just over the yearsyou know, being a mom and taking
them to fast food and you'reeating fast food, whatever, all
that stuff I was up to almost148 pounds and I was, you know,
(27:05):
this has been for a couple ofyears that I'm like I've been
working on going to the gymthree, four times a week, um,
but I just back in the fall, Istarted this, this thing, and I
have lost about 12 pounds doingthis dang and I'm at about 135
right now and I'm loving it Idon't know that I want to even
go any smaller, but I don't know.
Speaker 3 (27:25):
12 pounds, that's great I know that's that takes a
lot of time or a lot of effortto lose that much weight well,
and it really wasn't effort, soit was going to the gym, which
is just good to do, and those,you know.
Speaker 2 (27:36):
You have those days too where you're like ugh, did
you also change your diet?
I did change my diet, so what Idid differently was, you know,
for breakfast it's like grabsome apple slices.
You know, there's my apple.
You have the healthiestbreakfast choices in the world.
Yeah, I do nuts, I do cheeseand boiled eggs, maybe some
oatmeal, maybe some yogurt, butyou know where I got?
(27:58):
That is when Dad and I went toEurope before we started our
family and I love breakfaststhere because you come down from
the hotel room and it was allspread out and it was just
beautiful and you didn't seelike sausage and ham and bacon
and you saw all these healthychoices and it was so loops,
yeah, syrup and chocolatefountains, yeah so yeah, it was
(28:19):
just different and I was like Iwas like in this little heaven
and we'd we'd go out to um hikea mountain and we'd take a
little picnic and it was like umsausages with crackers and you
know, cheese, yeah, all these,lots of water, a little wine,
that kind of thing.
It was so good.
Speaker 3 (28:35):
My breakfast is about six strips of bacon, four
English muffins, sometimes ham,sometimes cheese with ham.
Sometimes I make a breakfastsandwich.
Sometimes I'll make breakfasttacos with chorizo, like pork
and chicken mix and all that Ieat to enjoy.
I don't eat to.
Yeah, yeah, chicken mix and allthat, oh, I eat, uh, I eat to
enjoy, I don't get to, yeah, andyou can do that I'm blessed
(28:57):
because my metabolism is likethat.
Yeah, yeah so anyway.
Speaker 2 (29:02):
So that's kind of my breakfast, um, and then for like
lunch and dinner, I just doeither a fresh vegetable or I do
salad with lots of vegetablesyou always try to to get in a
salad.
I do, I'm big on that.
But I get a lot of stuff inthere cheeses, other vegetables
and then I do a protein withthat, so that could be a fish or
it could be a chicken or someturkey or ham or pork, chop beef
(29:25):
, whatever.
But I think the biggest thingthat I've discovered is to eat
just enough to make me full, notstuffed, like smaller portions.
Speaker 3 (29:34):
Yeah.
Speaker 2 (29:35):
Because I noticed recently I started kind of
getting back to that eating alittle more and more, and then I
could notice that I was puttingon a pound or two.
So then I scaled back on thatagain.
But then I'm comfortable, Idon't feel like I'm full, I'm
stuffed, I have energy.
Now Get up and get back to thecomputer, get back to work.
Speaker 3 (29:53):
That's what they do in Japan.
Their their portion sizes areso small compared to ours.
Speaker 2 (29:58):
Yeah.
Speaker 3 (29:59):
Um, I've seen like these videos of like people that
work office jobs in Japan andthey come up for lunch and their
portion sizes are just so small, so tiny, but it's a a balanced
light lunch.
Speaker 2 (30:12):
Right, right, because it's just too much.
Anyway, and I think, just bydoing some research on this
whole thing, I am going to starteating more grains because I've
been kind of letting the carbsgo, but I think I need to get
back on the grains because mycholesterol, my bad cholesterol
(30:33):
cholesterols, were high at mylast well check, and so what
I've learned from this is thatit could be because I'm not
getting migraines.
Speaker 3 (30:40):
Oh yeah, go to your doctor too.
Doctors are good.
Speaker 2 (30:43):
Yeah, get your well checks in.
If you haven't, yeah, everyyear, right.
Speaker 3 (30:46):
Health is wealth.
Yeah, there you go.
Speaker 2 (30:49):
So, anyway, today we need to wrap this up.
We talked about our five foodgroups, we discussed ways to eat
healthy Go get your air fryer.
And then, finally, we talkedabout tips on losing a few
pounds and also building musclemass.
If you're into that and lookingfor that piece Fun fact, okay,
this is going to fit right intothis.
National Junk.
(31:10):
Food Day is June 21st.
Speaker 3 (31:12):
That's 11 days away.
Speaker 2 (31:13):
All right.
So this is a Day is June 21st,that's 11 days away, alright, so
this is a perfect day to treatyourself.
10 days On this day, you'reallowed your favorite junk food
without having any guiltwhatsoever.
So mark your calendars and takeadvantage of that if you want.
Speaker 3 (31:25):
I'm going to Popeye's Yep.
Speaker 2 (31:27):
Popeye's chicken.
Speaker 3 (31:29):
It's so good.
Speaker 2 (31:30):
Where am I going to go?
Speaker 3 (31:33):
Freddy's.
Speaker 2 (31:35):
I don't know.
I've got to think about that.
Speaker 3 (31:36):
I'll let you all know next time.
Speaker 2 (31:38):
Yeah, yeah, all right .
Well, that's our show for today, guys.
Thanks so much for listening.
We appreciate you tuning in.
Remember to go check out ourwebsite, Subscribe yeah, I know
I'm too Subscribe to receiveimportant information from us,
and you can find us atDebbieAndGregGoldcom.
We'll see you back here nextweek.
We'll be talking more aboutliving a healthy lifestyle, and
(32:02):
just want to say thank you,jesus, shout out to you for
feeding us this information andgetting it out to the listeners,
and just remember you are notalone.
All right, make it a great day.
We'll see you next week.
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