You Are Not Alone
Our purpose is to help people of all ages navigate life. As a mother and son team, Debbie and Greg come together to talk about the realities and struggles all of us face in today’s world. They cover a wide array of topics from mental health to current events to teaching on topics that help us do life. As Christians, they know there is one thing that brings peace, hope, and encouragement to anything life throws at us, and that is a personal relationship with Jesus Christ. Come along on the ride to learn what this means and how to get it. Your heart and life will be changed forever!
You Are Not Alone
Living a Healthier Lifestyle Series: Taking An Inside Look Into the Way We Eat
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!
Hello and welcome to another episode of the you Are Not Alone podcast. My name is Debbie Gold and I'm here with my co-host and son, greg, and we are so glad that you're here with us. Each week on this show, we will talk about informative issues, issues that will make you think and help you grow. It is our wish that you will find hope, encouragement and a little bit of Jesus in every episode.
Speaker 2:Hey, listeners, welcome back to. You Are Not Alone. Today we're going to be starting a four-week series and it's called Living a Healthier Lifestyle, and Greg and I are really excited about doing that. And specifically today we're going to be talking about nutrition and eating habits. But before we go diving into that, I want to kind of explain. We haven't really released an episode since May.
Speaker 3:Way too long Right, holy cow.
Speaker 2:You're probably wondering where we are, what's going on? And we have not quit and we have not left y'all.
Speaker 3:We've been doing a lot of behind the scenes work. You have been working your butt off.
Speaker 2:like I said, yeah, so we really wanted to get a website put together so that we can have a presence online, so that y'all can connect with us and keep up to date on what we're doing, because we're going to be doing more than just a podcast. And if you are interested in that and we do urge you to go check us out at DebbieAndGregGoldcom and again, it's Debbie D-E-B-B-I-E and GregGoldcom and while you're there, just go ahead and look around. Take a little time to do that. Drop us a line if you want. There's a place to leave a message. You can subscribe to our website and you'll get important updates from us. Yep, yeah, so anyway, but I know I'm excited, really excited, about it.
Speaker 3:Yeah.
Speaker 2:We're just we're moving and uh, we've been well, we've been doing our podcast for about a year and a half and it's time to start growing. Yeah and uh, that's what we're doing.
Speaker 3:Getting out there.
Speaker 2:But a couple of highlights on the website just want to point out. There's a section called freebies, and what we're going to do is put handouts there that are going to align with our podcast episodes. So, for example, like today, we're going to be talking about nutrition and eating habits and we put out there two of our favorite family recipes that are, you know, good and healthy for you.
Speaker 3:Which I thought was a genius idea, by the way, Thank you.
Speaker 1:Let's just put some recipes on there.
Speaker 3:Yeah, that's interesting and you know most people don't do that and that's useful as heck.
Speaker 2:Yeah.
Speaker 3:And they're good recipes too. Like I said, they're the family favorites, right? Yeah, they're really good.
Speaker 2:Yeah, so you can shoot over to the website and check those out and see if you want to incorporate those into your meal plans. Also coming soon is a Bible study that I've written myself. It's a beginner's guide to being a Christian and it helps you understand what it's like to have a relationship with Christ and will help you grow in that direction in your faith, if that's something that you're interested in and I can only speak for myself, but having a relationship with Christ changed my life about 20 years ago and it's just an amazing experience yeah, Thank you. I'm going to start crying, Anyway. So if you're interested in that, there's a place. Well, just subscribe and then you'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 look pretty.
Speaker 3:It's in progress, yeah.
Speaker 2:And we'll get it out there and then you can download that for a fee. It'll be a small fee, it's not going to be big, and then, yeah, it'll be available if you want to check that out. So anyway, hey, g, let's get started on our topic for the day and, like I said, that's what we're going to be talking about food and eating and what that looks like Specifically. We want to look at the five food groups and I know we've had all these in school. I remember it what that looks like Specifically. We want to look at the five food groups and I know we've had all these in the school, I remember it Over and over. And then you kind of go wait, what are the five food groups again later.
Speaker 2:So we're going to review that. We're going to be talking about eating what you love, because it's important, right? Good food is amazing. Yeah, the best things ever. Well, you know, know, we have our favorite foods and we want to be able to eat those, and we can. We just have to figure out, maybe, some healthy ways to to make them and prepare them.
Speaker 2:Moderation yeah yeah, so, and then also, finally, we'll talk about eating to gain muscle. That's, that's a good um area for greg, his area of expertise. And then, um, maybe eating to lose some weight if you're feeling like you want to drop a few pounds, or five pounds, ten pounds, whatever yeah so just diet yeah because it's so important.
Speaker 2:Well, yeah, and I think it's not even 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 about that later on, when we get to that part. But, um, yeah, so, anyway. So let's talk about the five food, five food groups. Um, okay, so studycom explains the five food groups as um vegetables, fruits, grains, fourth is protein, protein foods and fifth is dairy. Okay, so, healthy diet should contain mostly fruits and vegetables, because these foods provide fiber and many of the nutrients that our bodies need. It's important to know that the type of foods that we we ingest in our body will have an impact on our overall health.
Speaker 3:Well, it's so interesting because proteins if you didn't know this, they're essential for muscle repair and growth. Carbohydrates they provide energy for your workouts. Fats are important for hormone production and overall health. I mean, there are so many good things in food that we don't even take into consideration. Yeah, because I think that kind of builds on each other.
Speaker 2:Right, and I think we don't either know we just don't realize it how really important the food that we eat can feed our bodies.
Speaker 3:No, yeah, my dad always used to. He was always on me about my diet because I used to be kind of picky when I was younger and all that but he's like you don't have to understand like food is fuel for your body.
Speaker 3:Um, it's like how you eat determines how you feel and you know how much energy you have. And I really never took that into consideration until I, you know, started going into the gym and realizing, if I work out for an hour and a half and then I go eat a McDonald's Big Mac or something like that, I feel terrible. But if I go and I, you know, I get some, like a little Italian food and some greens on the side and just water to drink, I won't feel as you know terrible after.
Speaker 2:Well, and part of when I heard you say that about fast foods is I mean they don't give you energy because they're not real food? Yeah, they don't give you energy, and so that's why you would feel that way, so many preservatives and all that yeah.
Speaker 2:And we're going to talk about. You know how these different food groups um affect your body too, like what they do for you, so hopefully that will help you go. Oh yeah, the proteins do dah, dah, dah, dah dah, and I need, I need to make sure I get my proteins in. You know that kind of thing. So we did talk about fruits and vegetables, really important. Eat as many as you can. Examples of some grains we'll move on to grains that would be like rice and breads oatmeal, for example. Oatmeal is a great thing to eat for breakfast. Whole grains are the healthier choice. So, if you see, you know white bread versus a whole grain bread that would be a better choice.
Speaker 2:Um, if that's in your budget, they can be a little more expensive, but not always. I didn't know that, and so, but whole grains, this is what they help with um contain or control your cholesterol levels and they help you with uh weight and they also help with blood pressure.
Speaker 3:I had no idea that those two breads were, you know, made a difference, yeah they do, they make a big difference.
Speaker 2:so you want the more grains you can get right, the better. Um, but yeah. So maybe you, someone at your age you're not, maybe thinking about, oh, my cholesterol level's high or yeah, I have to weight. I mean you don't, no, but there are young people that need to look at that. And blood pressure I mean these are cholesterol and blood pressure can be things when you get a little older.
Speaker 3:You just want to monitor them, right, right you?
Speaker 2: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 that you love, yeah, so we're talking beef and poultry, lamb pork, fish, nuts you know beans as well eggs and cheese, certain cheeses.
Speaker 3:It's so weird how nuts and beans are considered protein.
Speaker 2:Mm-hmm, and certain ones will have more than others. So I think it's. Is it your? More harder cheeses or softer cheeses have more protein? I can't, I forget the thing, but they're all good in protein. But what protein does is it helps the tissues in our organs work the way that they're supposed to. So if we don't have our protein, what's going on inside of our body?
Speaker 2:Wait, so cheese is a protein it'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 get your protein. Um, it will give you energy, like we were just talking about, but it will will also.
Speaker 3:Helps tissues and muscle mass.
Speaker 2:Right and it will help make antibodies that fight against and fight off infection and illness.
Speaker 3:That's what you want, right there, right.
Speaker 2:So we want to keep ourselves healthy.
Speaker 3:We don't want you know Red and blue blood cells. Baby.
Speaker 2:Exactly so. Proteins are important, and then there's dairy products these are important, and then there's dairy products these are great. So it's the calcium which is needed for our bone. Yeah, so we probably all have heard that before. But kids need dairy because their bones are you know, their mass is being built, and later in life we start to lose bone mass, and so calcium is important at that point.
Speaker 3:Some cereals are like super high in calcium and all that?
Speaker 2:Yeah, they are, so you can. I don't know cereals.
Speaker 3:I think so yeah.
Speaker 2:I'm not sure.
Speaker 3:Well, anyway, I'm not going to the green ones, like some of the healthier options that they make out there. It says like good source of calcium on it. Yeah, yeah, okay, I'm not going to the green ones, you know, like some of the healthier options that they make out there, didn't I say? It says like good source of calcium on it.
Speaker 2:Yeah, yeah, okay, I see what you're saying. Okay, um, maybe that's when you add the milk, I don't know. All right, so examples of that are 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, cream and butter are not included in this food group because they have very little calcium and they have a high fat content.
Speaker 3:That makes sense. Yeah, they're mostly fatty.
Speaker 2:Yeah, like our butter, we love our Amish butter.
Speaker 3:Like salted butter. It's so good.
Speaker 2:Yeah, but anyways, just know that they don't really fit in the calcium or the dairy product category for that reason.
Speaker 3:Yeah, same with soy and nut based milk products.
Speaker 2:Yeah, but those are a popular replacement for people that have lactose problems.
Speaker 3:Yeah, and they taste almost the same too, so yeah, some do yeah. Yeah, pretty good.
Speaker 2:Yeah, so those are the five food groups Important to think about those and try to make sure that you're getting those in your body on a regular basis. Okay, so point number two love this one, eat what you love, but try to be healthy about it, right? So tell me some of your favorite foods, greg.
Speaker 3:Oh, chicken, Parmesan chicken, Alfredo, tacos, burgers, fries, steak chicken, different types of chicken, chicken tenders I mean sides like mac and cheese and then spam recently. I've been eating some of it recently, which is surprising it is um.
Speaker 2:I grew up on spam did you my mom would make her own mac and cheese recipe and put it in a casserole. That sounds good, and then she would put layers. She would take a block of Spam and slice it and put it on top, and that was her dinner.
Speaker 3:That's not bad though.
Speaker 2:But Spam came back. It made a comeback.
Speaker 3:It's always been huge in Hawaii. It's like one of the number one things to eat in Hawaii.
Speaker 2:Yeah well, and I think that's kind of where the comeback came from.
Speaker 3:Oh yeah, oh yeah yeah.
Speaker 2:It was from them using it again or something.
Speaker 3:It's always been popular there, but I guess some people have just brought it back and well, I've been seeing it more often.
Speaker 2:And you buy it once in a while. It's pretty good sometimes. Yeah, I like the bacon spam or whatever it is. Yeah, the bacon flavor, you like to fry it up. But a funny fact, or fun fact, is there's a spam museum in Austin.
Speaker 3:Did you know that is there?
Speaker 2:yep, I should go right here I know you should check it out. It's got like all the history of spam and it was developed in world war one for easy protein for the soldiers yeah, trenches. Basically because you can literally just pop it open and just start eating it and it would last like you get some meat. It only lasts a couple days in the refrigerator, right?
Speaker 3:Yeah, a steak or some hamburger or whatever. It was like the Indians beef jerky, basically, mm-hmm. So that's what spam was.
Speaker 2:I think there's also a museum in Minnesota, I believe.
Speaker 3:Oh man, you need to do research then, Mm-hmm Dang.
Speaker 2:Anyway, Okay, so right, love all those things.
Speaker 3:I so right love all those things I do too.
Speaker 2:That's like 80 protein if I think about it. But we, you know we got to be healthy about it too. So you can go to mcdonald's and get a burger, but it's not going to be like making a burger at home no you know, uh, you can. You can get a burger and you can get different leans of you know cuts of meat, so you could do like 70 70, 30, 20 or 90 10 60, 40.
Speaker 3:Do they make that no?
Speaker 2:I don't think so yeah, that'd be pretty. There's a 97, 3, I think really yeah that's.
Speaker 3:That's pretty lean anyway, um no you're so right, though I've realized this when I you know, I've been making burgers recently and they're so good when I make them. But I went to mcdonald's like a couple weeks ago and I just got a quarter pounder uh, like a small fry, I think, in a water and it was like nine dollars and 72 cents and I was like, well, that's ten dollars on a burger that just served me one meal.
Speaker 3:I can go buy a pound of beef for less than that and and I can make multiple burgers. I can make tacos with it and I can make them my way too.
Speaker 2:Right, and you're getting better quality food. Oh so much better quality too.
Speaker 3:It's not loaded with preservatives. You can put some all natural cheese on there. You can make it healthy.
Speaker 2:Absolutely and, speaking of all, natural. So I love organic. You love your organ organics now, I know everyone can't always buy organic and sometimes we have to decide well, am I going to get organic in this? You know this product or am I not? But I know when I do fruits and vegetables, if I do organic I can so taste. There's so much fresher and better. It's just crazy, and so it's really hard for me not to pick an organic if I have that option.
Speaker 3:Well, some of those things are treated with like pesticides, I think, and herbicides and stuff like that.
Speaker 2:So yeah, some of the not the unorganic, yeah that's what I'm saying. Yeah, no I know, and you gotta really wash them, but still they're already treated with it I 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, just like oils. Yeah, oils, okay. So, according to the American Heart Association, this is, they say, when you're shopping for healthy oils, because there's, like I don't know, 12 or 15 different kind of oils.
Speaker 3:Oh, man Are there.
Speaker 2:Yeah, there's a lot. Choose those that have less than four grams of saturated fat per tablespoon. Anything above and beyond that is considered not healthy by the American Heart Association. So some examples of that would be like olive oil, peanut oil and Canola oil, sapphire oil, and there are a few more.
Speaker 3:What do you think is the healthiest?
Speaker 2:I don't know, is coconut oil not healthy Coconut? It does have a lot of fat, it does.
Speaker 3:It does A lot of saturated fat?
Speaker 2:Okay, probably olive oil. I'd say Well, I think it depends. If I'm baking, I would tend to use olive oil. Well, I I think it depends what you.
Speaker 3:If I'm baking, I would tend to use olive oil.
Speaker 2:Yeah um, you don't want to use olive oil for dressing. So it kind of depends on what you're doing. If you're doing a dressing and you want an oil-based dressing, there's certain ones to use, and I don't have that information off the top of my head. I just know I wouldn't use olive oil for a dressing. Um, if you're cooking like doing some chicken tenders, like a recipe that's out there on the website, do something that will tolerate a higher, higher heat. Um, because you're going to be cooking at 375, 400, that kind of thing.
Speaker 2:So, peanut oil is a good one. I believe that, uh, canola oil is another good one for high heat. So, yeah, anyway, so you have to kind of, you know, go for the low saturated fat, but then also consider what your purpose is in the kitchen with it.
Speaker 3:Yeah.
Speaker 2:What was the other thing? Oh, instead of frying, though, right. What do we love in our house?
Speaker 3:Oh, we have an air fryer. Yes, and it is revolutionary, right. I used to eat chicken tenders. I'd just throw them in the microwave, nuke them for a minute, and then they'd be all soggy 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 like KFC. It's ridiculous.
Speaker 2:Of course it's not going to have a breading on it if you don't put one on, but it's got this little crisp around the edges. Science baby. It is and we can put in. Anything almost we can and we do Now. Sometimes we'll do like.
Speaker 3:Can we fry a chicken in the air fryer? I?
Speaker 2:don't know, we haven't tried that Sometimes. We'll just do like we'll get some really like all natural chicken tenders that are frozen in the freezer section at the grocery store and you guys will throw those in there. You love them.
Speaker 3:It's dinner? Yeah, it can be, and it's just like you bought them from a restaurant or something. So it's pretty cool, it something.
Speaker 2:So it's pretty cool it does, it does wonders, it's crazy a lot of money, saves a lot of gas money because you don't have to go out and get chicken from you know, I don't know, raising canes or something like 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 be expensive. They can be, yeah, but I do like to shop around and when we bought our last air fryer, it's a Paula Deen and it wasn't even expensive at the time it was less than $100. But right now I looked it up because I was checking for the model number and it is a six-quart Paula Deen and it's clearance. Right now you can find it on those like those shopping networks and stuff for like $55. So it's really cheap and I can get. We can get four chicken breasts in there. Last night we did chicken wings.
Speaker 3:They were so good and you season them up.
Speaker 2:I can share that recipe too. That's really good. You could fit 12 wings or little drummies.
Speaker 3:You might have to make them pay for that recipe oh my gosh so anyway, season them up.
Speaker 2:Really good to get some oil on there and just throw them olive oil and throw them in it's super simple.
Speaker 3: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 four infants or toddlers, you can make dinner so easy for them yeah, chicken tenders and fries, just do little rotations and yeah I know right imagine if that was around when me and daniel were like four or five.
Speaker 2:Oh my gosh, we would never have to go to mcdonald's the trips to mcdonald's okay now I'm not saying, okay, well, fast food is not good for us because it doesn't contain our five food groups, right, but I am saying sometimes we got to have it for convenience.
Speaker 3:Let's talk about how good the chicken is, and all this.
Speaker 2:So you know I'm not going to bash fast food, because we do need it sometimes.
Speaker 3:They're so good for tasting, but they're terrible for you, yeah.
Speaker 2:Yeah, and because they don't give us all our food groups but they're also really high 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 we abuse that when you're a little going to mcdonald's, I had fun okay chicken tenders, french fries and root beer yep, I mean anywhere they made chicken tenders.
Speaker 3:That'd be my go-to order. That was it. Yeah, I had a great childhood. What else, yeah right, life was good.
Speaker 2:Yeah, okay, junk, food, just real quick.
Speaker 3:Candy donuts, fried foods, fast food chips soda, all that stuff.
Speaker 2:Someone once said to me I was eating at some chips and they go do you realize there is no nutritional value in what you're eating right now? And I went what, no, no.
Speaker 3:Nothing, it's a potato, no, no, it's fried.
Speaker 2:So, yeah, definitely, they're all high in fats, sugars, salts, calories. So, you know, be mindful of what you consume in that regard. It is important yeah so all right, so let's go on to our next point, which is talking about eating um to gain muscle, yeah, and then to lose some weight and you can hit it with your building, your muscle sure?
Speaker 3:um. So I started getting into the gym about pretty seriously about a year ago. I'd say more than that.
Speaker 2:No, you were at Mary Hearn and Baylor when you did oh before that too. Yeah, that's what you really.
Speaker 3:So about two years now. So I got some buddies that were pretty into it I mean, most of them were on the football team and 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 the gym. You know, I was just kind of into it. You know looking good sometimes and all that. But then they started taking it really seriously and I was like, okay, well, if they're gonna look good, I want to look good too, and so I started taking it way more seriously, getting like a whole workout plan for myself and taking notes and watching you. You know fitness videos and all that. And I came across you know how food is actual fuel and you need to. You know have good food to have. You know good muscle mass and all that.
Speaker 3:And um, just treat your body well, cause you're trying to work out and you're, you're pushing your body super hard, you're tearing, you know, small tears in your muscles and then, and then you know you're building muscles off of that, basically. But I got onto protein powder and, um, creatine and protein powder it just it helps with muscle recovery mostly and growth. Um, and creatine actually enhances strength and power during workouts. So, um, protein powder, you can really just, you know, take it before or after the gym. But creatine, you kind of have to put a schedule on when you take it and you have to drink a lot, a lot of water too, because it takes out, leave the water from your muscles or something like that, and uses something to build muscle mass or something. But you have to stay hydrated and you have to do like a schedule. So it's a bit intensive, but if you're really trying to get results.
Speaker 3:It's super helpful. But I'm getting back into the gym right now. I took a little break for a while and I'm just I'm feeling good every time I go there. So but yeah, eating is super important. I mean, even at UMHB I wasn't eating that well, yeah, but sometimes I make, do you know? Sometimes I'd have a good meal and all that and I just I wouldn't feel groggy and bloated the next day and I just feel better. So yeah.
Speaker 2:So eating is really important. Um, I've been noticing you've been eating so much lately. I mean you are so with you, you, and this is really important. We all have to find what works for us, okay. I don't know that there's a right or wrong, yeah. You know your metabolism is really high. It's very high. You're one. You will be in the kitchen every hour and a half doing up something different.
Speaker 3:I'll make steaks, burgers, tacos in a single day.
Speaker 2:Yeah, like you made a steak yesterday at three, did I? Yeah, you had pulled out of the freezer that we had some left over from the holiday.
Speaker 3:I was after from getting back from eating something before or something.
Speaker 2:Yeah, I know, I mean seriously. This guy eats all the time and I don't even know how much I'm paying for this. But okay, and then I made a pizza last night and then I had half the pizza. We bought another pizza.
Speaker 3: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:Yes, and here's what I've noticed about Greg too. He's home, more home at more eating and cooking Um way less than going to the fast foods anymore.
Speaker 3: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 of you, really proud about nine o'clock at night sounds so good sometimes, but when you get that bill it's 972 for a single taco they munch down in four minutes, then you're like well I just spent 10 bucks on a single.
Speaker 3:It's like come on yeah, it's not worth it at this point.
Speaker 2:So no, I kind of let that stuff be for treats okay, so here it's sad that mcdonald's is a treat yeah, well, you know they reduce their um prices a little bit too, but um, anyway, too much. It's just not healthy and I'll do it because maybe I just want to blow it one day, or just go for a meal, whatever. You're just starving and you've been out and about yeah, and I, I just gotta eat something, you see those golden arches right out of the clouds and then I just go in and get like a regular little hamburger.
Speaker 3: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 you get pickles on your burger, so it makes up for some. Got a little cucumber, yeah all right.
Speaker 2:So, anyway, going back to the losing weight, okay, so for me, you know, I, before we we had kids, before we got these two, um, I was about 128, 130. And then, just over the years you know, being a mom and taking them to fast food and you're eating fast food, whatever, all that stuff I was up to almost 148 pounds and I was, you know, this has been for a couple of years that I'm like I've been working on going to the gym three, four times a week, um, but I just back in the fall, I started this, this thing, and I have lost about 12 pounds doing this dang and I'm at about 135 right now and I'm loving it I don't know that I want to even go any smaller, but I don't know.
Speaker 3:12 pounds, that's great I know that's that takes a lot of time or a lot of effort to lose that much weight well, and it really wasn't effort, so it was going to the gym, which is just good to do, and those, you know.
Speaker 2:You have those days too where you're like ugh, did you also change your diet? I did change my diet, so what I did differently was, you know, for breakfast it's like grab some apple slices. You know, there's my apple.
Speaker 2:You have the healthiest breakfast choices in the world. Yeah, I do nuts, I do cheese and boiled eggs, maybe some oatmeal, maybe some yogurt, but you know where I got? That is when Dad and I went to Europe before we started our family and I love breakfasts there because you come down from the hotel room and it was all spread out and it was just beautiful and you didn't see like sausage and ham and bacon and you saw all these healthy choices and it was so loops, yeah, syrup and chocolate fountains, yeah so yeah, it was just different and I was like I was like in this little heaven and we'd we'd go out to um hike a mountain and we'd take a little picnic and it was like um sausages with crackers and you know, cheese, yeah, all these, lots of water, a little wine, that kind of thing.
Speaker 2:It was so good.
Speaker 3:My breakfast is about six strips of bacon, four English muffins, sometimes ham, sometimes cheese with ham. Sometimes I make a breakfast sandwich. Sometimes I'll make breakfast tacos with chorizo, like pork and chicken mix and all that I eat to enjoy. I don't eat to. Yeah, yeah, chicken mix and all that, oh, I eat, uh, I eat to enjoy, I don't get to, yeah, and you can do that I'm blessed because my metabolism is like that. Yeah, yeah so anyway.
Speaker 2:So that's kind of my breakfast, um, and then for like lunch and dinner, I just do either a fresh vegetable or I do salad with lots of vegetables you always try to to get in a salad.
Speaker 2:I do, I'm big on that. But I get a lot of stuff in there cheeses, other vegetables and then I do a protein with that, so that could be a fish or it could be a chicken or some turkey or ham or pork, chop beef, whatever. But I think the biggest thing that I've discovered is to eat just enough to make me full, not stuffed, like smaller portions.
Speaker 3:Yeah.
Speaker 2:Because I noticed recently I started kind of getting back to that eating a little more and more, and then I could notice that I was putting on a pound or two. So then I scaled back on that again. But then I'm comfortable, I don't feel like I'm full, I'm stuffed, I have energy. Now Get up and get back to the computer, get back to work.
Speaker 3:That's what they do in Japan. Their their portion sizes are so small compared to ours.
Speaker 2:Yeah.
Speaker 3:Um, I've seen like these videos of like people that work office jobs in Japan and they come up for lunch and their portion sizes are just so small, so tiny, but it's a a balanced light lunch.
Speaker 2:Right, right, because it's just too much. Anyway, and I think, just by doing some research on this whole thing, I am going to start eating more grains because I've been kind of letting the carbs go, but I think I need to get back on the grains because my cholesterol, my bad cholesterol cholesterols, were high at my last well check, and so what I've learned from this is that it could be because I'm not getting migraines.
Speaker 3:Oh yeah, go to your doctor too. Doctors are good.
Speaker 2:Yeah, get your well checks in. If you haven't, yeah, every year, right.
Speaker 3:Health is wealth. Yeah, there you go.
Speaker 2:So, anyway, today we need to wrap this up. We talked about our five food groups, we discussed ways to eat healthy Go get your air fryer. And then, finally, we talked about tips on losing a few pounds and also building muscle mass. If you're into that and looking for that piece Fun fact, okay, this is going to fit right into this. National Junk. Food Day is June 21st.
Speaker 3:That's 11 days away.
Speaker 2:All right. So this is a Day is June 21st, that's 11 days away, alright, so this is a perfect day to treat yourself. 10 days On this day, you're allowed your favorite junk food without having any guilt whatsoever. So mark your calendars and take advantage of that if you want.
Speaker 3:I'm going to Popeye's Yep.
Speaker 2:Popeye's chicken.
Speaker 3:It's so good.
Speaker 2:Where am I going to go?
Speaker 3:Freddy's.
Speaker 2:I don't know. I've got to think about that.
Speaker 3:I'll let you all know next time.
Speaker 2: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 our website, Subscribe yeah, I know I'm too Subscribe to receive important information from us, and you can find us at DebbieAndGregGoldcom. We'll see you back here next week. We'll be talking more about living a healthy lifestyle, and just want to say thank you, jesus, shout out to you for feeding us this information and getting it out to the listeners, and just remember you are not alone. All right, make it a great day. We'll see you next week.