What to Eat to Manage Anxiety
welcome to dishing up nutrition with license nutritionists and Dietitians from nutritional weight and wellness. We explained the connection between what you eat and how you feel. Stay tuned for practical real life solutions for healthier living through real food nutrition. Slow down to you. Got To make no mom last just given down cobblestone fund crew. Welcome to dishing nutrition. Today's show is brought to you by nutritional weight and wellness is many of our longtime listeners. Know we like to educate about all aspects of nutrition to make sure we're presenting accurate information. We really look carefully at the research to make sure that it's pure and not influenced by. Who's funding the study today? We want to start the show by reading a couple of statements from Dr Mark Kinds new book. It's called food. What the Heck should I cook? You may have heard of his other book food. What the heck should I eat now? He has one about cooking before we do that. I'll just quickly introduce myself and our topic. My name is Kara carper. I'm a licensed nutritionist. And I have a master's degree in holistic health and I'm a certified nutrition specialist. Today's topic is what to eat to manage anxiety. I know this topic very well. If anyone knows me you may know that I have struggled with anxiety but also it's because every day I work to practice what I'm eating to manage anxiety since the corona virus outbreak. It seems that nearly everyone's anxiety level is off the charts absolutely. It almost feels like our world has been turned upside down while it sort of has and people who are anxious before are now are there now. Highly anxious I would say. They're even scared definitely scared. I think there's a lot of fear worry and anxiety coin on and today we want to share some food and nutrition habits that will support your nervous system in your brain function. And we're also going to talk about some foods that might be interfering with calming your nervous system and your brain function so we have a lot of work cut out for us today and I would also I also want to introduce my wonderful co host. And we'll go ahead and get started. Caroline Hudson is with me. She's a registered and licensed Dietitian. She's a many years of experience working with clients of all ages and a variety of health issues. While good morning everyone you know. Also since the corona virus outbreak more and more people are concerned about trying to maintain a very strong immune system in Dr Mark. Hyman new book food. What the heck should I cook he wrote? Science confirms that Poor Diet can create poverty violence and social injustice due to its effect on behavior. Isn't that interesting? That's very interesting. I don't think a lot of people think of food in that way as as having any influence on those aspects right behavior so it is clear that each of us has a different immune system and our daily food. Choices are a key factor in maintaining a strong immune function boyd. We ever need this information today. Don't we so? There are several possible reasons for having a lower functioning immune system so some of those reasons may be ongoing stress or eating a poor diet. Obesity lack of sleep. Oh I don't know about you but I've been a little bit struggling with sleep or lack of physical activity. All gyms are close so we gotta get out there and do some do some good activities. Right don't walking at least so or not eating sufficient amounts of protein. What we're trying to say is to have a strong immune system you need to address all of these aspects of your health. Your immune function is so much more than just taking a little extra vitamin C. Isn't that true? I mean if you're not sleeping and you're eating poorly you're highly stressed and not able to exercise or you have to hear your gym clothes and you haven't figured out another routine taking vitamin C. Is kind of. It's kind of pointless you kind of you can't supplement your way out of a guy and lifestyle right. Yeah I think one of Dr Hammond's most powerful in meaningful statements in his book was what we put on our fork at every meal either has the power to transform our health and the economy reverse climate change and environmental damage and help reduce poverty violence social injustice and more and you know really the caroline again. That's a new thought. But how we how we eat really affects our brain chemistry our moods or behaviors and just kind of how we go about our life. Yeah I'd like put at what we put on our full. Yeah right right really should be thinking about at every single time. You put your phone to something. Am I helping? My Body is supporting my body. And my brain hurting it at nutritional weight and wellness we believe the more you understand about good nutrition and the more that you practice positive lifestyle habits the stronger your immune system will be Dr and our staff created a special podcast to share with all of you and it's on our website weight and wellness dot com now. This website is specifically talking about how to eat to support your immune system during this extremely stressful time with corona virus. Additionally they're going to suggest key supplements that you can take for extra support during this highly stressful time so again weights in wellness dot com. It's right there on the homepage. I just listened to it last night. It's a bow it's already. I didn't even know that I didn't either. I I knew they were working on it and they obviously did it very quickly for the benefit of all of you listeners. Oh that's really great. I'm really happy to hear that. So we understand your concern about wanting a clearly defined direction to take an order to have this good functioning immune system. That is why we want to help you. Manage the added stress and anxiety. That's being caused by the corona virus. So here's a question for you to manage your eggs anxiety. What are you putting on your fork. I want to go back to Dr Mark Hyman and his new book food. What the Heck should I cook? So many of you are familiar with Dr Hyman. But IF YOU'RE NOT DR. Hyman is a very popular Functional Medicine Doctor and author of many health books and he experienced a major health crisis but was able to overcome it through eating real food. So in in this book he asks many questions. I particularly like the questions A couple of questions like what about the US dietary guidelines? Shouldn't they be guiding our health in the right direction? Absolutely they should be but they are not. He went on to say that quote rather than reflecting science. They are heavily influenced by the big food lobby and quote essentially. Dr Hyman is saying that what doctors and nutritionists and consumers are basing their recommendations on are not really based in all of the scientific research but yet are more about what food manufacturers want us to know or believe so it sounds like what he's saying in that quote and in his the overall theme of that chapter is. It's it's all about the bottom line for these food manufacturers. It's all about the money. Yeah not the consumer health interests right. So that's unfortunate but it's really important that people understand that and Dr Hyman continued to write important research which shows saturated fat is not connected to heart disease and that cereal grains can actually have harmful effects. None of that information has been revealed. Yeah Literature and Dr. Hyman is saying that there was there was really good. Quality research showing that saturated fat was not the cause of heart disease but for some reason as consumers. We haven't been told about that research. Yeah yeah that was. That was a long time ago right and unfortunately I think that Yeah I think the New York Times did a piece on that if a few years ago about Who was at Ansell Keys? Yes Yeah Ansel keys research out of the University of Minnesota. So that was. That was really very very sad. So I think Right now we are all trying to eat to support our immune system so that we can have lasting Zygi and fear about the corona virus. So however we really need to rely on scientific research and knock research Funded and supported by food companies. So I think it's about time to break time for break. Maybe you can finish that as soon as we get back. And you're listening to dishing up nutrition. According to the National Institutes of health nearly one third or one out of three adolescents. Aged thirteen to eighteen will experience an anxiety disorder in addition to that hospital admissions for suicidal teens. It actually doubled over the past decade. These are really alarming numbers. And today we're going to be discussing some information about what to eat to managing anxiety or better yet to prevent anxiety stay tuned to hear some simple solutions that you can use to support you and your families immune system and we will be right back. Welcome back to dishing up nutrition if you're in your child is struggling with an anxiety disorder. Kara and I want to suggest a few more easy habits to put into practice to help you manage your anxiety. Or your child's ends anxiety we will also recap the ones we discussed earlier so really believe. Haven't number one. You have to eat breakfast. Mother was right right right and that has or should be containing at least two to four ounces of protein and we really love animal protein. It is a great building block for the production of all your neurotransmitters and I think people have listened to us know that we talked about neurotransmitters and I think that lots of people don't it's hard to sink in we are actually building those neurotransmitters or making those neurotransmitters in our gut by eating that protein and So it's really important to have a protein for your breakfast so we suggest maybe a couple of eggs or adding a scoop of way protein powder to a morning Shake or eating a half a cup to three quarters of a cup of a full fat cottage cheese. Not Those low fat varieties and you can throw in some berries that could be the Full Fat Yogurt Plain Yogurt. Any of these breakfast ideas will supply the raw materials. That your body needs to make your dopamine and Serotonin and that's going to help Support good brain function right. Brain function focus memory moods all of that less anxiety for sure. Carolyn before rake you started talking about just what to do to support our immune system so that we can have a little bit less anxiety and fear about this virus but we really need to be looking at the scientific research and not the research that you mentioned earlier the supported by the food companies. So one question that we should ask is does saturated fat support the immune system and to saturated fats support our brain health. Well when we look at the trillions of cells in our body and our brain each cell has a membrane and the membrane is made up of good healthy fats so half of our cell membrane is made from saturated fats so similar to the fat in butter or a coconut oil Quarter is a quarter of that membrane is made from unsaturated fat So that would be more like an olive oil or avocado oil and then a quarter. The other quarter is made up of polyunsaturated fat and that would be similar to the oil. That comes from nuts. Yeah nuts and seeds. So isn't that amazing? Every cell in our body is made every cell membrane has to have that fat. And how many years have been told saturated pad his bat. Saturated fat fat is bad. So you really need all three kinds right. We do. We do. And so we shouldn't be afraid of foods that contain saturated fat right or cholesterol. For that matter right we actually need clinical throw. That's a whole `nother show about that right exactly so to have this strong healthy cell membranes. That protect US guess. What from things like viruses. We actually need that. Saturated fat we need to eat are butter or coconut oil to give us ourselves. Give ourselves that structure and strength to help protect US against disease. So now let's talk about. Food can actually create some of this anxiety and foods that help support brain function and help keep that anxiety in check when putting together information for a show or a podcast. I like to read what researchers and others have found to be true I also WANNA share with clients. What our nutritionist. Saf and myself have found. That's going to help our clients that we work with clinically in the in the counseling field in the book. It's called the happiness diet and its authors Dr Drew Ramsey and Tyler Graham. They shared a study. That found elderly adults who had the highest rates of anxiety had the lowest levels of a nutrient. That's called Choline so now I'm sure most of you are thinking. Well what can I eat? That's going to supply my brain with more choline as nutritionists and Dietitians. We know that choline is abundant in eggs and fish. So if you recall the the old myth the misconception that we shouldn't be eating eggs wish right yeah. We're still getting that. We saw here. People think they surely lingering Yep even though that myth has been debunked now in the science. But it's so it's it's a tape that's playing from the last six years but perhaps you know if you if you've heard don't eat eggs because it's going to increase your cholesterol. We're getting less choline. Because we're avoiding things like eggs right and deficiency and choline can create higher levels of anxiety and. Actually I start my day. Almost every day with three eggs and I do cook the eggs in a saturated mostly saturated fat of butter. Oh that's good so I'm getting choline from the eggs. I'm getting that good saturated fat. That's coating trillions of my cell membranes from the butter and that's how both of those things are helping to support my brain and my immune function yes exactly. So I like the following set sentenced from the happiness diet book It said proper brain nutrition creates a strong foundation. From which you can create the life you want. Isn't that lovely so no one wants a life riddled with anxiety and fear? So what should you eat to support good brain function well salad? Greens are a great way to get some of those key brain nutrients it can be a lot of different kinds of Greens beet. Greens Spinach Romaine Eru Gula and Kale. They're all very nutrient dense foods. One Cup of ruge contains most of our daily requirement for full late vitamin K calcium fiber and Beta carotene generally speaking the darker the leafy green the better because the dark leaves contain more magnesium now magnesium we know as a super common deficiency. I think it's sixty three out of four. People are deficient and magnesium if we have adequate levels. That's GonNa help ease our nerves. Relax blood vessels. We also need that for good brain function. We certainly need enough magnesium too lessening anxiety. So it's really important to be supplementing. The brain with nutrients from a variety of foods and Greens are just so dense. Yes in vitamins and minerals fiber. So you can't go wrong with any kind of Greens and I gotta throw this in here. You know the toilet paper and paper towel. Aisle is empty but the fruit and vegetable oils are stockpiled. Just Really I. I kind of laughed when I was in the store the other day. I thought what is going. What are people thinking? You should be flocking to the fruit vegetable. I think with the the fear I think people art. They're stocking up on canned and boxed goods and things but I would just suggest take advantage of the fresh food while there's access to it so it's time for break break again. You're listening to dishing up. Nutrition APP brought to you by nutritional weight and wellness. Are you aware that anxiety can have a negative effect on your immune system? We talked a little bit about that today. So far during this time of the corona virus outbreak. We all need our immune systems as strong as possible to help. Save anxiety is a complicated relationship with the immune system and unfortunately that will weaken our immune system. So we'll be back in a minute. Hi I'm Elizabeth Leifer licensed nutritionist at nutritional weight and wellness as a nutritionist. I see clients every day with unwanted symptoms. Such as heartburn bloating cravings indigestion. Ibs brain fog anxiety. Depression aches and pains due any of these sound familiar to you. Well did you know that? All these unwanted conditions actually can be from an imbalance gut our digestive tract has trillions of bacteria living in it when our bacteria are intestinal tract is out of balance. It can lead to any number of health issues. An imbalanced gut can result from the foods. We eat medicines. We take the environment around us and even stress. This is why it's so important to supplement with probiotics daily to support our health. If you're ready to start supporting your gut health probiotics take advantage of our fifteen percent off sale for all new tricky probiotics through March of twenty twenty. Not sure where to start for more insight about which probiotic is best for you. Call our front desk staff at six five one six nine nine three four three eight to help answer questions. Or to set up an appointment with me or another nutritionist or Dietitian. At one of our seven twin cities office locations or even be a phone or skype. Welcome basket dishing up nutrition. Here's another habit. We recommend to help you manage stress and anxiety so number to eat at least four times each day. Each meal or snack should include that animal protein that we already talked about vegetables or fruit and natural beneficial fats and oils. So eating all of these will help. Support your nervous system and your immune function that's right I have an interesting fact that I want to share with all of you about health problems that can affect how strongly your immune system functions. It's just an interesting bit of research and has found that obesity can weaken the body's immune system and reduce its ability to fight off infections. It's because obesity causes a state of chronic inflammation and not just can create you know more of a compromised immune system. Yeah and that's really interesting. So obesity causes a weekend on a weekend. Immune system because of that chronic inflammation very rate. Right so anything that we can do to reduce inflammation is going to help boost immune system as well and researchers in Canada. They analyzed the flu records for twelve previous years and found that the people who were obese were more likely to be hospitalized for respiratory disease compared to those who were not obese so they concluded that you know again. It's just a a more weakened immune system and weekend ability to fight off infections though so important so important so as our longtime listeners know we encourage everyone to eat things like Brussels sprouts Broccoli Cauliflower Cabbage Bok Choy. Because these vegetables contain antioxidants that support the detoxing of harmful artificial estrogens which in turn may help prevent mental decline heart disease and cancer so researchers actually have found that these foods are so high in antioxidants that they can literally put a stop to pre-cancerous or even cancerous cells. Pretty powerful statement. Isn't it that's unbelievable. Yes one of my favorite foods that helps control depression slows down the aging process of the brain and it actually helps to lower blood pressure as well. But it's gotten kind of some bad press so you probably won't believe what I'm about to say but this food is potatoes. Au carpet now. It's a little known fact that the potato skin contains vitamin B. Six folate eight potassium and even iodine. So if you enjoy eating potato with a meal we suggest choosing a small read a potato or a fingerling potato or two depending on their size and be sure. Cook the potato with the skin on you know as we mentioned the potato. Skin contains vitamin. Who'S BEEN B? Six full late potassium and even iodine and the new. The small new potatoes and fingerling potatoes have much less starch and sugar and more nutrients than those big large Baking potatoes so other than size. There really is a difference so remember that low fat high carb phase. We all went through you know. And all of the nutrition experts were recommending eating a baked potato with a low fat yogurt or sour cream low-fat or no fads frame right fat free and no butter. Oh I love butter and full-fat Sour Cream potato but that large large baked potato has approximately fifty seven grams of carbs. So that breaks down to fourteen teaspoons of sugar or glucose in your body and while that's just way too much starch and sugar for any kind of good health so as consumers we certainly were given a really a false information so once again and that may be one reason that about forty five percent of adults are obese in the US so Get rid of that false information right. They information area should be eating fat free. Yes sour cream and things like that so just to kind of recap what you're saying well potatoes so not all. Potatoes are the same you know. And if you're going to eat Have the skin on and focus on a smaller portion of the red or the fingers. That's small potatoes void. Those really large baked potatoes where the super high sugar wants. Caroline mentioned but I believe this is the time when everyone should truly consider healthy eating to help manage their anxiety and to keep immune system strong. And at this time we have. We obviously have a lot to be concerned about with the krona virus. But we can still work on making some of these healthy habits and developing these. Even in even in this worrisome time because that will help us to manage our anxiety levels both now and in the future before the outbreak of the krona virus the National Institutes of Health reported that nearly twenty percent of American adults had an anxiety disorder just in this past year while twenty percent percent. One in five an adolescent sadly almost thirty two percent of adolescents. Hanan anxiety disorder this past year and in that thirty two percent unfortunately more girls than boys were experiencing this anxiety disorder. So there's such a large percent of teens experiencing anxiety so it begs the question. What is going on of course? We could look at social media or pressure of high expectations to succeed. But you know as a longtime Dietitian I would. I look at what our teens eating at this time compared to what I ate. Or what what? My parents eight as teenagers exactly. So let's take the mystery out of this really big health problem that's going on and for my own experience. I believe that the number one reason for anxiety is low blood sugar. Now I'm saying that professionally that personally. I'm saying that after working for over ten years with clients and as a teen I I was not eating exactly the weight and wellness way with balanced meals. You know I often would skip meals. Maybe I was busy. Maybe I just wasn't hungry but you know sometimes when you're not hungry it's still to balance your blood sugar. It helps to have some some healthy food so for breakfast back then I may have grabbed a bowl of cereal or even a cereal bar. That would have four teaspoons of sugar. I might just skip breakfast or you know. Maybe I'd have a Bagel with fat free cream cheese. So what happens with breakfast like that? The blood sugar spikes too high. And then it's going to crash down within an hour or two and it's that crashing of the blood sugar where you know personally. I still to this day if that happens. I can feel myself becoming anxious That's where that anxiety attack is hitting. Yeah right sure dies and so if you if this resonates with you. A simple solution is just start by eating breakfast. That's going to balance out your blood sugar and Caroline mentioned that earlier. I tell clients to start your day with breakfast if you like eggs. I mean I shared that. I have three eggs almost every day that are cooked in butter with us. Nice side of vegetables. I might saute the vegetables and another healthy fat avocado oil and you could add. A variety writer veggies. You could do Spinach S- paradise if that type of breakfast that's GonNa keep me full and satisfied. It's going to balance my blood sugar So I don't have that crash. That could lead to heightened anxiety. Yeah right so you know I want to take a closer look at some of the grab and go breakfast foods but often set teens up before that anxiety attack later so many teens and gets a lot of adults to I have to say are on the go. And what do we do? We grab one of those fruit flavored Strawberry Yogurt low fat for for breakfast. So this small container of yogurt has over six teaspoons of added sugar so when they take out that fat they always add more sugar right because it's got a taste better so another favourite grab and go Might be a cereal bar like the cliff bar. This Sierra trail mix energy bar but that energy bar has ten teaspoons of added sugar. So what happens up? Goes your blood. Sugar and the pancreas starts releasing insulin. Which is supposed to do? But then the blood sugar drops and that what can lead to that low blood sugar and anxiety. So I think eating a balanced breakfast Like this morning I had to eggs. I the hard boiled eggs. I made them last night because we good idea because we get up early. Today I mix it with a tablespoon of Avocado oil man as and I had one of my favorite dark ride pumpernickel breads. Oh Gosh that's all that really sounds delicious and it sounds simple and I liked that. You prepared the eggs ahead of time for this early morning. So we're GONNA go to our last break. You're listening to dishing up nutrition and as I said earlier I believe the number. One reason for anxiety is low blood sugar. So here's a habit to help you manage or avoid stress anxiety habit number three from today Carolyn has shared one into number three is keep your blood sugar level and even you want to prevent it from dropping that means eating and balance every two and a half to three hours avoid eating sugar and processed foods and we want you to remember all of these habits so I'm going to talk about two more Habit number four is drink at least eight glasses of water per day to stay hydrated plain water. You know not added with sugar or artificial sweeteners. And number five get sufficient sleep most nights seven and a half preferably eight or nine hours. And we're GONNA I think we touch on both of those things When we come back from break welcome back to dishing up nutrition. If you're concerned about your immune function or your weight or your overall health. I suggest you sign up for one of our nutrition for weight. Loss classes These are twelve classes and to individual nutrition appointments so the classes are available online. So we're doing everything. Virtual these days and But if you prefer a group class setting We're hoping that by may may nineteenth Is when the next twelve weeks series starts That will be in all of our Seven Minneapolis and Saint Paul locations so And then all of our nutrition appointments right now are all virtuous so I've been using zoom and of course railroad telephone. That's an option to if people don't have zoom Yep yeah lay or skype so and before the break we were talking about being overweight. And how that can your immune function so eat better to feel better and to have a better immune system so you can call our office at six five one six nine nine three four three eight and sign up for one of these life changing classes or you can just ask a few questions and if you prefer you can sign up online at weight and wellness dot Com and if you have questions about immune supporting supplements be sure to listen to our special podcast. That's now available on our free dishing up nutrition APP or as you said earlier. I think is right on our website. You went to weight and wellness at Communist. Read on the homepage. Yeah isn't that great? I'm going to have to listen to that when I when I get home today. So you're going to hear some very effective and highly recommended. Immune supporting supplements and other helpful tips and ideas that you can use during this challenging time and I want to say that all of our supplements now are free delivery right if you were them. That's so important. Obviously all of this social distancing we have to We don't really want you coming into our office to deliver them to you free. That's really nice though. There's free shipping on our products And Caroline you had just given our office number and I just wanted to clarify. The people probably know this that are local in Minnesota. Or just if you're if you're typically going to our office our offices are closed but they are being staffed. There's like one person at taking calls so you can call her office but don't go to our office just kind of wanted to clarify that so before break. We were talking about low blood sugar. How that really is. Probably the main thing that leads to anxiety is having that low blood sugar level and it puts the body into a stress response. And you know I've had a lot of struggles with anxiety over the years so it's something that I really have to focus on every single day so to keep to lessen my anxiety. I have to eat in balance about every three hours and I have to. Pair the three macronutrients protein healthy carbohydrate and healthy fat so you know eggs for breakfast could be meat or fish or full fat. Dairy vegetable carbohydrates are the best type of carbohydrates to prevent the spikes and crashes and blood sugar and of course our healthy fat is the number one thing that released stabilizes blood sugar and so. I'm happy to say that with my diligence. In eating real food and balance over the years it's really become a habit and it. Does it rubs off on family members as well and I'm encouraging my daughter to eat. This way is to use a pretty good job I you know I want her to follow this type of eating plan because I want to make sure that she doesn't struggle with health problems anxiety. Immune function problems. Things like that and I have a granddaughter. And I'm watching my son and my daughter-in-law feed her all of these healthy things so sinks in that's great and And you know now. Hopefully you know she will have a really really strong immune system. But you know I think we always worry about our kids. 'cause at times. They do kind of stray but if we teach them while now they will come back to it and maybe a little bit somewhere in their college years probably and that's what happened to me. You know but I came back to it in my twenties definitely so another easy. Anti-anxiety habit to practice is to drink at least eight glasses of water daily so I think right before we went to break. That was one of your key habits. Right yes So there was a research study that was published in the World Journal of Psychiatry in September of two thousand eighteen. That FOUND DRINKING. Plain water is associated with a decreased risk of depression and anxiety in adults. Wow Wow hydration then is key to resolving many health problems and wow such a simple solution who would unknown drinking plain water. You know is a habit that you can use actually less than your anxiety. It is so simple. It's just a matter I think of remembering some people even use APPS and set timers to just three as reminders to drink but once you get in the habit it's like we both have our water tunnels. We're doing taking sips gang once you get into that habit. Another key factor. I'd mentioned just prior to break. Was that we really need to be getting sufficient. Sleep most nights to reduce anxiety so that that looks like seven and a half hours and some people need more some do much better with their moods and they're in. They have less anxiety if they're getting eight to nine hours per night. And we have a lot of great podcasts on weight on the Sitcom and I tunes and I've seen it done. Several shows sharing sleep and tips for sleep because the same thing that I used to struggle with a lot of people do so. If sleep is an issue for you we really recommend that you make an appointment with the nutritionist or Dietitian and they can develop asleep plan. That's individual for your needs. Remember those are going to be. Virtual virtual zoom skype or old fashioned landline or cellphone. Asleep plan is critical especially at this highly stressful time and Joanne Wright out. She's one of our wonderful Dietitians here at nutritional weight and wellness. She was on last week's dishing up nutrition and she also struggled with sleep problems thankfully her sleep. Problems have been corrected as a result of eating real food and balance and also she takes some of our high quality. Nuture key supplements Yeah so lack of sleep affects you know a lot of things you know your memory your weight. That's a big one when I'm talking to a lot of my clients that are wanting to lose weight And they're not sleeping. Well I always tell them. Oh we gotta fix those sleep problems if you really WANNA lose weight your moods. And then today's topic our immune function so and your Anxiety both of those topics today so Give us a call at six five one six nine nine three four three eight to get your personalize sleep plan Especially if you suffer from high stress and anxiety and right now. We're just all full of this. High stress were trying to adjust to this new normal. So we encourage you to set up an appointment so that you can work with one of our Dietitians or nutritionists to create a personal plan. That's going to support your health. So this new normal of social distancing just want to remind you that all of our appointments will be virtual we're using zoom phone calls all of those things and we understand that eating clean. Basic Foods takes education support and habits right lots of habits so call six five one six nine nine three four three eight or go online to weight and wellness dot com in. Thank you so much for listening. You know eating real food is a simple but it's a really powerful message in eating. Real food is life changing. We wish you all well and be healthy. Thank you for listening. Thanks for listening to dishing up nutrition. If you enjoy this podcast please share your favorite episodes with a friend or leave a review on Itunes stitcher or iheartradio. The content and opinions expressed are those of the hosts or presenters. They're not intended to diagnose treat cure or prevent disease product statements have not been evaluated by the FDA.