Table of Contents
Intro
Tips for prepping nutritious meals
How to stay fueled throughout the day
Quick and healthy snacks
Eating before a workout
Strategies for reducing bloat
Nutrition & stress
Outro
Intro
Hi, my name is Kate Bock, I’m a model, entrepreneur and health and wellness advocate. I’m
very excited about this topic and I actually get a lot of questions about this. So mindbodygreen and
I together both pulled. Our audience is asked for all of your top burning questions on the topic,
and I’m going to fill you in on my answers. But I also brought in a very decorated professional.
She’s a Harvard and Yale trained ER doctor. She’s also the founder of The TrueveLab.
I’d like to welcome Dr. Darria. Hi. Hi, Kate, how are you? I’m good. We’re so excited to have
professional opinion on some of these answers. I definitely have my own opinions, but I want
to hear what you have to say and kind of go from there so we can get the best answers possible for
all the people that are asking. Well, you have great insight on all of these,
so I’m just excited to be able to talk about them together. Me too, me too.
Tips for prepping nutritious meals
OK, so question number
one will jump right in. What are some of your tips for prepping nutritious meals for the week? Now,
Kate, you and I have talked about this before because I know you have a super busy schedule too,
so I kind of have two roles in my family, and one is that they’ll eat well and eat healthy food, and
that doing so doesn’t drive me crazy. So how do we make healthy food easy, so kind of come up with
this whole meal plan guide and plan for the week nights because it’s like it’s Tuesday at six p.m.
and your child or your fianc is hangry and asking What’s for dinner is not the time to be trying to
figure out what you’re trying to cook. You know, you’ll be scrounging through the cabinet. So
what we do is kind of is this meal plan Saturday or Sunday and my meal plan I have about list of
about 20 meals. I know I can cook pretty easily 20 to 30 minutes that don’t have a ton of recipes
and you know, you’re not chopping tiny things planned that out Saturday or Sunday. We choose
three meals, then go grocery shopping for those three meals really quickly. And then I prep all
of it Saturday and Sunday, and there is no shame in outsourcing your prep game if you need to. So
if it’s a crazy busy week, you know whether that’s buying your veggies pre-washed and pre chopped or
buying them frozen. Or I’ll even go to the meat department if I have to do like stir-fried chicken
because it’s cutting up the stir-fried chicken. It’s such a pain. So I’ll go to the meat
department saying, you know, here’s my chicken. It’s already wrapped of two pounds I’m buying.
Can you please unwrap it? Can you please chop it into stir fry sizes and I’m going to do the rest
of my shopping and I’ll come back and they’ll do it. They’re usually happy to do it as long
as they’re not busy. And then cooking is one less step, so it’s about making healthy.
For sure, I think that’s such a big component of it is just the time management and not dreading
it and not kind of figuring last minute, I’ll just take whatever I can get, just doing the prep work
ahead of time and whether that’s Sunday’s or whenever you have a little bit of free time and
prepping we and our fridge. I mean, my fiance is a basketball player. He eats a ridiculous amount
of food, two lunches and two dinners every day. So we’re really going through food at a fast rate in
our house. So really, to not have to be cooking a fresh meal every single time, which I think would
drive me insane. I really prep the food ahead of time. So whenever he’s hungry and comes home
or I’m hungry and in a rush, we have grilled chicken in Tupperware in the fridge. We have
cut up avocados, we have lettuce. We have I make kind of black bean croutons or chickpea croutons.
I have some dairy free kind of cheeses that I make at home that are actually kind of fun to make,
and that’s something a little bit different. You can add different spices to kind of make
a little variety in that, but that’s kind of a regular fridge setup is that everything is in
Tupperware and ready to go because the difference of seeing a package of chicken that is uncooked on
your shelf or a Tupperware of cooked chicken. Once it’s cooked, you’re like, well, I got to eat
- I’m not going to put that to waste, I got to eat it. So I really think that helps you kind
of encourage yourself to just pick the healthy choice because when I’m at home starving and open
my fridge and there’s nothing, nothing to eat, that’s when you pick the worst possible choice.
You’re going to eat like monkey see monkey eats. And you know, studies have shown that too when
they literally just take families and don’t even tell them to eat better, but they just
put the healthy food at eyeline. Families are consistently eating better. We all do that. It’s
just an innate drive. So the finding the easy ways to make it visible, make it prepped. I always say,
take the veggies, prep them, put them in some pretty. I use a lot of glass canisters. Make
your fridge look like a salad bar. Because in those green, grimy bags, in the produce drawer is
where produce goes to die. And then like two weeks later, you find that like squished zucchini
that you just throw out. So it’s a waste, so take that time and prep it. And be honest, if you don’t
have time to prep that, we buy the food prepped, it’s fine. Whatever it takes to get the food ready
and easy, because then you’ll grab it. You’re your fiance will grab it, my kids will grab it,
and it’s just so much easier. Yeah, I also find there’s different shows or books that I’m
listening to, so I like to listen or listen to a podcast. So if I have that and I’m really drawn to
a story, I’ll just kind of set that on the counter and then chop up my red pepper or whatever it is.
And I feel like when I see a solid red pepper in my fridge, I never pretty much never choose
to eat it because it just feels like so hard, like it takes me writing minutes to cut it. Yes,
but if it’s chopped up and it’s in a Tupperware and there’s just slices kind of ready to go,
they’re delicious and they’re so good for you and they’re such a crunchy, healthy snack.
And it really is that difference. Like, it’s it’s two minutes of your time, but if you do it ahead,
somehow you’re drawn to it. And if you don’t, then the chip is what you choose instead. And that’s
not going to feed you in the same way. A chip or like last year’s Easter candy or something. And
peppers are something that really can last if you chop them the right way. There’s
a process to all these. We did a lot of trial and error in my house. And so I ended
up making this video instruction series of here’s how to store each one. But like
red pepper, for instance, you wash it and to store it, you have to wash it and then
dry it really well, like dry inside and outside after you’ve taken out all of the seeds. Because
if it has droplets of water, it’s going to get mushy faster. So learning those secrets so that
when you chop your fruit and veggies on Sunday they last, you need them to last till Friday.
You don’t need them to last two weeks. Because you will have eaten them if they’re visible. So like
anybody watching whatever your family likes, but doesn’t usually get around to eating,
just chop up two or three of it this weekend. Throw it in the fridge, throwing in a little
paper towel to absorb the moisture and they’ll eat it. It’ll be gone by mid-week. Yeah, it’s even
the same on the go. Like, if I don’t feel like I have time to really take those things with me,
if they’re already chopped, I just throw them in a Ziploc and head out the door and then suddenly
I’m eating like red peppers and carrots in the Uber, the taxi, wherever I’m going instead of,
you know, a less healthy alternative. So I think it really is about the prep work and just make it
part of your routine, and that really, really does make a difference. OK? Jumping on to number two,
How to stay fueled throughout the day
what are your strategies for staying fueled throughout the day?
So this is really important because, you know, in my life and in your life too, you know, you are
on set or you’re filming or you’re shooting. I’m either in the E.R. or I’m shooting kind of
slightly differences, but maybe those two, those two worlds are different. But either way,
for both of us, you have to maintain your energy and you also probably don’t necessarily have time
to be eating. So for me, if you wanted to keep that nice, you want to be to keep your blood sugar
nice and level. So this took me a while to figure out I used to, Kate. You’ll probably roll your
eyes at me, but when I was in residency, I used to have bags of Swedish fish in my white coat pockets
because I’d get so tired and then need to reach for that hit in the middle of an E.R. Shift.
And then I’d crash two hours later, I would just be totally crashed. So I I saw the light.
I reformed and now any snack is going to have three things: it’s going to have fiber.
It’s going to have protein and good fats. And it leaves me to have two of those. But I like
all three, because the protein and the good fats are going to slow your digestion, slow
and slow that and blunt that bump in your insulin. Because the higher insulin goes,
then the lower your glucose is going to crash. And the fiber also makes me feel full, like
I can eat a bunch of almonds which are going to be that protein and that good fat,
but I don’t feel full. So that’s where the almonds come in with an apple or with some
chopped papaya or some chopped peppers. If you mix those three nutrients together, you will feel full
longer, which is what you need to maintain that even blood sugar and energy during the day.
Yeah, that’s the thing. A snack isn’t a snack. You know, there’s there’s good snacks and bad
snacks and kind of just eating something. And I know candies and sugars, and I’ve totally fallen
victim to the same thing on set when we have super long days and craft services is there
and we’re lucky that there is food, but often it is little chocolate bars or little candies,
and you you see them and you’re like, oh, I’m tired, I want that little sugar hit. But really,
in fact, if you eat something that’s much more nutritious, you’ll either you’ll feel fuller
and it will last longer and you won’t have the crash. But I also just find you have to like,
I need to snack, especially when I’m. I mean, I think similarly with your job and I’m sure
with busy moms are all different lifestyles at work. You don’t necessarily get to eat at
the exact same time every day and you kind of are running around doing different projects. So
you never know. So always having sort of those healthy options with you
is really great. So whatever that is, if that’s prepping some almonds and apples or I always
have these little almond butter snacks with me, either on every purse for flights and, you know,
just days in the car or walking around the city and just having those kind of ideas with you
and making sure you have a healthy snack to go, I think just makes all the difference because it
really has been for me in particular, if I wait too long and I’m like, there’s no healthy option,
so I’m not going to eat anything or I’m allergic to dairy, so sometimes on set they’ll have
options that I really can’t eat. And then if I wait too long when I do eat is when I, you know,
literally like, overeat because I feel so hungry and panicked that I’ll eat a ridiculous amount or
just make the worst decisions for food. You know, it’s better to kind of break it up and eat when
you’re hungry and spread it out than just wait all day and snack and then it’s a disaster.
Agreed. I think people make errors. We mess up, we don’t follow our best choices. When we forget that
our primal brain for eating is, you know, it’s a very primal, primitive brain. So it’s like you
don’t eat for a while and you just mentioned you get panicked. Why would we get panicked? Because
we know we have food, but that’s not how your brain thinks. Your brain thinks I haven’t eaten.
I’m starving and I’m stressed out, which means something bad is going to happen. So I need to eat
more and I need to store it all as fat. And so we just need to acknowledge that and acknowledge
that we’ll eat what we see and that when we’re hungry, we’ll make bad choices and accept that
and then set ourselves up for success. Yeah, and I think rule of thumb in general is
avoid the prepackaged things like even if they say they have the low sugar and the high carb and then
whatever. Often not totally, totally true. So if we can pick kind of fresher, healthier things that
really, you know, like the apple and the almonds is probably going to do a little bit better than
a protein bar that might have some other weird stuff in there, too.
Quick and healthy snacks
Well, let’s talk about that, Kate. I know we were going to talk about like, what are some
of your go to snacks? Yes. Yes. What are some of mine? I, in fact, have mine with me
at the moment. Right now, these are just little almond butter packets and they’re just
almond butter with a flavor. I have these with me at all times because when I’m on planes,
I find airports have the worst options for food, so that is something I really get frustrated with.
I also when I go to work or when I am traveling, and I know that’s going to kind of pass over a
meal time. I just bring my own. I just prep it at home, put it in a Tupperware or grab one. I just
find if I know that I have something, I’m going to enjoy and feel good about eating it like
sort of makes me proud of myself in a way that, like I was able to prepare. And it kind of puts
me in a better headspace too like, I know I did everything to kind of take care of myself and feel
the best. And when I get home later, I’m not going to, you know, binge or feel totally exhausted and
drained because I did actually just prepare to eat in a way that really works for me.
Yeah, I love that. I think those are so great because you’re right, you set yourself up for
success. And then how do you and I have a couple of my own? My nut butter is one of my go to,
especially before a long filming day. Today, I realize my family put the peanut butter jar
back in the fridge empty, which was super helpful. But nut butters are great. I think another thing
to remember is a snack doesn’t have to be a snack food. And for me, because often, as you mentioned
a lot of times snack foods are going to have more sugar, more salt, more stuff in them. So if you
do work in an office, one of the things that I have done in the past is in my office literally
keep a couple of cans of like Amy’s lentil soup or Amy’s vegetable soup or some something like
that. Some of that you can pop the top off of. And then if you have access to a fridge,
when I go grocery shopping, I’ll just buy an extra six plums or six apples, whatever. I feel
like that’s really easy to claim that they stick that in the fridge. Then if you’re on one of those
days, you cannot get out to eat or you missed a snack or you just need a snack pop open the
soup. There have been busy times. I was on so many calls. I didn’t even have time to heat the
soup, but it’s OK. You can be more civilized. Heat up your soup. You see you have soup and
you have a plum. You are at least full for the next few hours. Or frozen veggies. I’ll keep,
you know, keep some parmesan in that work office fridge and some extra virgin olive oil.
Pull out the frozen broccoli. Nuke it for two minutes. Pour some olive oil on it. Some Parmesan.
Again, that’s a great snack, and it’s really delicious, and it doesn’t necessarily feel like,
you know, the lump in your stomach. And then also, of course, the all. I always still keep a
handful of bars in my drawer, in my bag, just in case, you know, if everything else fails,
like if it’s Luna bars are RX bars, any number of different things. So at least
you have something which is still better than, you know, we’re still going to have protein and better
than reaching for junk food. For sure, for sure. Yeah, sometimes if I’m at home and I know a lot
of us are working from home these days, I have just like I buy those little lettuce cups and
I’ll have my pre-made grilled chicken. So if I’m just extra hungry and I need an extra hit, I’ll do
a little lettuce wrap with a piece of chicken and some avocado and really just roll it up.
And it’s just one. It’s not a full meal, but it’s just something that will kind of keep me going so
that I don’t get to the shaky, panicky state, which is, yes, I love that. Like, have a just like
a mini piece of a meal for your snack and you’ll often get that good mix of nutrients cause we
think of it for a meal easily. And it wasn’t to be hard. Hmm. Mm hmm. No, amazing. What do
Eating before a workout
you suggest eating before or after a workout? So this really depends on you as an individual, like
what your goals are and what kind of workout it is. And then just like your own makeup, so are you
trying to lose weight or are you trying to work out to bulk up and be super muscular or something
endurance? If you’re trying to lose weight, then I would say don’t eat extra because the workouts
like that would totally defeat the purpose of the workout to lose weight unless you’re starving eat
just enough to be able to get you through that. Because actually, we know that if you are hungry,
if you workout in the morning, you’ve already burned through that glycogen
overnight, that glycogen storage that when you work out, you’re going to be more likely to
burn more fat. So don’t eat something. That said, if you’re trying to build muscle, then
you’re going to want to focus more on that protein field to give you that necessity versus if you’re
doing endurance run to give yourself the energy. So pay attention to what your goals are because
there’s not otherwise a magic answer and then pay attention to yourself. If you’re starving,
eat something. If not, then do so accordingly. Yeah, I think it’s also a balance. And also,
what time of day are you working out? You know, if you’re someone that does it first thing in the
morning, maybe you didn’t eat, but you eat as soon as you get home. Or I usually I am really stuck on
my eggs. If you follow me, you probably see that I eat the same breakfast every single morning and
I love it. So I do my two scrambled eggs and that just works for me. It doesn’t sit do heavy because
I definitely do not enjoy working out, whether it’s hot yoga or run, you know,
whatever variety of workout. I do not enjoy that if I’ve just eaten a heavy meal for me,
that is unpleasant, completely unpleasant. But I think it yeah, it really depends on your
goals because you could be very fit and healthy and working out all the time and
eating because you’re trying to build muscle or you’re trying to slim down or you’re trying, you
know, it just sort of depends on your lifestyle. So I don’t think there’s a yeah, like a rule of
thumb on if you should or shouldn’t. I know when I am trying to build muscle, my trainer always
wants me to have protein right after the workout to really kind of build on what we worked with.
And I think, yeah, if I just get hungry, then I’m really a big almond butter fan,
too. So if I need a scoop of almond butter or a little pack or something, that works for me,
but I don’t try to eat way more or less when I’m working out, I just sort of really feel like
it was maybe annoying when I was younger. People would say, like, just listen to your body. And now
maybe I’m a little bit more mature and I’m like, Yeah, I just eat when I’m hungry and I
I really notice, like if I eat too much and I think we all do that. Sometimes when you have,
you know, Thanksgiving dinner is or a big holiday event, I really don’t feel good like it’s so just
not worth it. I feel awful. And then the next day, I feel lethargic, and I’m sort of less prone
to working out the next day because I still feel heaviness in my stomach. So I think just
really having a good balance of breaking things up throughout the day, you know, I do enjoy like
a chocolate covered almond. Very much so if I need that midday because I have the craving or
in the evening, that’s fine. But it makes it sort of maybe that cured my sugar cravings So then I’m
not going to overeat later. So I think it really is just all about balance, whether you’re working
out or not. And I think that’s right. And yes, listening to your body, this is actually
Strategies for reducing bloat
a question. I get a lot. What are your strategies for reducing bloat? So that’s a really good one.
And do you want to take a start on that? So my go to strategies for reducing bloat,
I think it’s a multiple kind of answer question. I drink a ton of water. I always thought I drank
a ton of water until I saw Kevin drink water and realized I’m not drinking enough. I find sodas
definitely make me bloat, so avoiding sodas really makes a difference. I think eating consistently,
you know, having that balance because I think if you get too hungry and then overeating,
that kind of throws you off kilter. So trying to keep your body as balanced as possible. But I also
understand a lot of us with chaotic schedules. I travel a lot. I’m always moving around, as are
many and most people. So that’s not always possible. So something that can really kind of
help me stay on track is taking a probiotic. So I actually take mindbodygreen’s probiotic+.
This is something I take every morning, and it’s kind of just like a supplement that helps beat
bloat and it helps support my gut health.* So if I can’t be eating completely consistently like
I would like to in a fantasy world, it kind of helps support what I can’t do on the regular.*
I love that I like that you really seem to have a great holistic perspective when it comes to gut
health, is what you’re talking about. And I do the same, and again, it’s a multi-pronged approach. So
I think hydration. I think physical activity is really important, even just walking like we see
in the hospital. When people are very sedentary, their gut doesn’t function the same way. And then
it comes down to diet. And what are you eating to support your gut health as well? And that’s
probiotics and prebiotics. So if people sometimes take a probiotic supplement, you also
can get a lot of probiotics in your foods. You can get them from your whole foods like yogurt. Look
for labels that say they have multiple strains. Kefir. Fermented vegetables. Sauerkraut. Kimchi,
all those things. I keep fermented sauerkraut from Whole Foods. I like to throw on my salad.
It’s really delicious. And so then you’re getting the probiotics in there and then you want to get
your prebiotics, too, which is something that even if you’re taking a probiotic supplement,
you may want to take. Also, a prebiotic because prebiotics are that insoluble
fiber that is the food for the little belly bugs that we want to have. So your berries,
your Jerusalem artichokes, all sorts of things are important prebiotics to feed that healthy
gut bacteria. OK. I hope that’s helpful because I do find I get that question a lot, and
I think it’s it’s a multi answer question. So there’s a lot of things you can do, but kind of
figuring out what things and you know, I’m allergic to dairy, so I can’t necessarily have
a lot of the yogurts and things that I think do have prebiotics and probiotics in them. So
finding a supplement or finding vegetables that have those, I think is really important just to
kind of add into your regular schedule because I don’t think it’s just like a
take one thing one time when your your bloat is going away, it’s kind of like a lifestyle that
will beat the bloat. Next up, can nutrition help our bodies handle stress better?
Nutrition & stress
It’s such a
good question there. She’s an expert on this one particular. I’m going to be a student now too.
Oh, good, I was. That’s good because I was a student, you know, not long ago when we were
looking at this, there are so many ties between our diet and our stress, and it it goes both ways.
We know that diet impacts how we feel and I’ll get to that. But then our stress impacts our health.
And in fact, they found that that visceral fat, that fat in your belly. So maybe also getting to
bloat may actually be seen as like visceral fat, which is fat inside your organs is more responsive
to stress hormones. So when your cortisol is chronically elevated, your body thinks something’s
going to happen. A saber tooth. Tiger is about to chase me down, so I need to eat more
and then everything I eat, I need to store it more as fat. So we’ll talk about that. And then,
of course, what you eat affects that as well. So let’s talk about that. Two prongs. First is
what you eat. You want to eat something, eat those foods that are not going to be super high sugar,
super high fat things that are going to spike your insulin levels and spike those hormones.
So instead, you’re going to want to eat. We’ve talked about it before. Those really those
whole foods, those good proteins, those good good fats. And also we, as we talked about,
don’t let yourself become starving because the more starving you are, the more stressed
your body response is and you eat badly. So you also want to make sure you’re getting your omegas.
So make sure you’re eating foods that are with the salmon and flax that’s really going to help you.
Your polyphenols, your red wine, all in moderation, your blueberries, your leafy greens,
all of those. And even like your vitamin E rich foods. Spinach, avocado. Almonds,
you know you love avocado, Kate. And I think you just named all my favorite foods. There we go.
There you go. That’s why you should be healthy and beautiful and not stressed all at the same time.
So that’s how your diet can impact your stress. And then the other thing is to be mindful,
you know, we’ve been talking about when you’re so busy, you’re just like grabbing a meal on the go.
Take a moment when you’re eating to eat mindfully. There’s a big, mindful eating movement,
and it really matters. It matters and what you choose to eat, it matters and how much you end
up eating because you’re going to eat less. It also matters how you digest. I mean, if you’re
running around or watching something and trying to like watch a work briefing while you’re eating,
it doesn’t feel good. So those what do they eat the right foods. And then when you do eat, even if
it’s two minutes to be mindful about what you’re eating and just be present and feel and digest it,
those are two things that diet can do to really impact your stress levels.
I really do notice that I find Kevin and I were both very tall from very young ages,
and I think we were growing so fast that we were both the types that would try to eat as quickly
as possible. So we got like as much or more than our siblings. So we kind of both have this like
foods in front of us. You better eat it quickly. And we kind of both together have been trying to
focus on just like eating slower, you know, like your food will still be there. Everything’s OK.
And if you kind of consciously eat slower and you’re actually aware of what you’re eating and
not maybe watching something or being distracted by something, but really just enjoying a meal,
which is also a nice kind of personal time which could help with your stress or you are
listening. We’ve been very into podcasts and books and kind of listening to stories together,
so it’s like our time that we get to catch up on our on our show or whatever we’re learning
about. And then you, you do eat less and you don’t like sometimes you get maybe like
it really just helps digestion like slowly, like you shouldn’t be burping after every
meal and eating. A lot of people do, but it’s because they’re eating so fast, right? And
it lets you savor. I think so much of our this crazy busy epidemic people talk about that I
come out so much against so often is because we’re also just not taking moments to savor
that moment. So instead of thinking I got to eat, I got to put the food in really quickly. Say, OK,
I have to eat. Let me take five minutes when I can. I take five minutes. I eat lunch with my son
now that I’m working from home and it’s like, it just forces you to kind of just take that moment,
take a breath because we don’t have time during the day and just have a nice meal, right? Like,
we’re not saying you need to take the entire hour and prepare a beautiful meal and take
all your time. But even if you’re just given 10 minutes, try to just disengage in like, really
just, you know, I’m not saying you have to thank your food for existing, but just be present with
your food and then you’ll enjoy it more and it’ll help with your stress levels also. OK,
Outro
so those are all of our burning nutrition questions, and I have to thank Dr. Darria so
much for giving so much amazing perspective. I think I’m going to learn so much from the
series as well as you guys, and I hope this has been educational and fun. So we will be back
shortly with episode two. So check back in with us. And thanks so much. Have a great day and
try some of the tips and tricks that we’ve sent and if you want to tag us or share we
would love to see kind of your feedback and what you guys have tried and what works for you, so
interact with us. This was all really kind of brought on and created by the questions that you
ask us regularly. So we’re really trying to help you and answer your questions. So let us know how
we’re doing, what else we can answer, and we’ll get those sorted out and share it back to you.
to meet your target or you can
have chicken, eggs and take
protein shake. You can take
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to yourself. Body muscle pain
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for me.
protein guys. Any answers?
I love roti. Roti
but
go to flaxseed roti. Flax seed
flaxseed roti.
Perception
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Nutrition
to the teeth.
Obviously
synthesize anything, synthesize
without vitamin D.
Vitamin D sign it’s an
essential essential mandatory
vitamin D morning
recommendation recommendation
percent level.
is a special environment
animal protein 20 amino acid
available.
Sorry. Vegetarian. It’s your
choice we can’t we can’t ah
have an opinion about it. Hmm.
But we can suggest foods which
are completing your protein.
Complete proteins meat dairy ah
egg amino acids ah twenty
fourteen
Rice combined complete protein
macaroni cheese food
supplements and when there is
varied. Ah that is true, that
is true. Weight loss
multivitamins and they have
deposit immediately weight loss
definitely over. Any diet for
hypothyroid in 13 year old,
please get her checked and see
what is her level?
Thirty, 13 years hypothyroid
first gluten sorry compulsion
one hour of exercise. The way
you exercise excess the point
of ah ah oxygen consumption
that changes
thyroid levels synthesize body
thyroid is a very big hormone.
It controls almost 85% of your
hormonal function. One R
exercise YouTube exercise
badminton Xbox but Vi trail one
hour, six ah days in a week and
you see within two, three
months how she stops the
medication. There are people
who are from and exercise they
have stopped their ah thyroid
medicine. So 13 years is quite
possible. She can reverse the
condition. Ah exactly.
I am in her not saying about
diet. I am saying emphasizing
nothing about diet and thyroid.
Thyroid exercise there is
something called in yoga
humming exercise. Brahma
Brahma, Brahmariasana. It it
goes like this. You are going
to hold your ears or you’re
going to hum. First you collect
energy and then you release.
It’s like this.
high frequency
set for life.
one, it is not a complete
source of food.
thyroid. Hyper, hyper, hyper,
yeah. medicine continue
hypermobile weight gain is a
challenge
or you have to see ah food
extra surplus surplus deficit
surplus thyroid problem
digestion
enzymes but I would not
recommend, I have to study your
case general
thyroid thyroids hyperic hyper.
Hyper weight gain
supplements medicines hyper
hyper weight gain
skin face maybe you might have
some deficiency
in every 2 years exams exams
Ah ah hi, Ah I think ah
pregnancy 85 by, 85 by sixty-5.
Six, one, fifty-four.
borderline
border
continue the project proper
diet contact design
side. All body parts, all my
body part.
Controversial statement
actually twenty-five
major postpartum depression
which is under non
their hope is that their
therapy sessions vitamin D
ladies take your vitamin D
salmon
Okay?
kicks in. Not for everyone but
major cases. Major cases. All
of us. Vitamin major vitamins
or minerals anti deficiency
logo. Yes. One of that is
magnesium. Magnesium. Vitamin
magnesium column column Plus
percentage. That person
Ah. We know the solid
introduction. Okay, I thought
solid introduction is solid
introduction. Meaning mother’s
breast milk totally.
Meaning, right? Veena Vera.
Breast
Nutrition
diet. a simple diet or exercise
multivitamins that would be
in the proper study hundred
percent clarify
because I used to take this may
be that’s why confirm
vitamin D is important.
already time
specially when it comes to food
disorders. You know.
Heights. Actually ah
chicken injections.
move. Humans are created to
move that not to stay in a
queue because
if I am not wrong.
Exactly. Up till fifty years
That is
because gyming becomes very ah
boring at some time. For a year
you can go for gym. But ah
include some sport
in moderation or there is no
problem. Second question was
ma’am, sorry.
Professional ah adapt
I would recommend ah nutri
it is offending to anybody but
degree takes you so deep and ah
leaves you with ah information
diploma on the other hand short
course ready for field and
that’s my personal opinion
friends and family degrees
diploma commerce background
degree but ah after kids 2013
start nutrition and I took lot
of diploma and I think I am
doing better than people
for your beautiful advice. Ah
first one I drop the questions
ah healthy diet yeah healthy
lifestyle achieve so
movement lifestyle ah balance
go for a walk, just go for a
drink. Ah for the divinity
question
not be calling yourself a
foodie. That should not be your
identity. It’s nothing nice
about it. It’s not something
praiseworthy. You can call
yourself an athlete, you can
call yourself a reader, you can
call yourself a ah a
philosopher, you can call
yourself passionate or
something else. But something
like foodie is actually not
very healthy. Foodies identify
over weight. So don’t embrace
hoodiness. There is nothing to
be embraced as a no exactly.
I am living for food. And for
me this is so stupid. Because I
am not. I am eating because I
have to live. You know this
this should be the idea of
life. Energy
You know. So ideas. I recall
cheese. Ladies I know. Yeah.
Ladies
Hobbies will help you. Got it?
True. Yeah, I’ll When I used to
be lean, what I used to do at
that time.
That’s true. Thank you Chanda
Ali. Thank you Chanda.
Hi, it’s
advises