Weight Loss Habits
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And if you're really busy this time of year, you can also purchase the appointment in use it at a later date as I mentioned earlier, all of our new tricky products are also fifteen percent off all week all of our neutral key products are. Manufactured in the United States in our independently tested by third party. Oh, and we also offer free shipping on all of our orders. So enjoy the sale online at nuture key dot net. That's N U T R I, Kate E Y dot net. Or in person at our seven twin cities locations. Thanks for listening to Jewish ING up nutrition. And enjoy this podcast. Welcome to dishing up nutrition with licensed, nutritionists and dietitians from nutritional weight and wellness. We explain the connection between what you eat. And how you feel. Stay tuned for practical realize solutions for healthier living through real booed, nutrition smoothed down. Got to make the mom last just kicking down. Oh. Up nutrition. I have some really startling numbers for all of us to consider today. There are actually more obese adults in the US now, then those who are just overweight. Wow. Yeah. According to a new report from the National Center for health statistics almost forty percent of adults in the US are now obese in know as a dietitian a works with people well for well over thirty years, I have never met a client who was actually happy about being overweight weight or obese. Of course, I've never really worked with any of those sumo wrestlers out there. But I bet most of you would agree that the majority of overweight, people are not very happy about how they look or how they feel and. Many of them are concerned with the additional health risks that being overweight can cause this morning. We are going to talk about some simple everyday habits back can put weight on. And of course habits that you can adopt to lose weight. So good morning. I'm Caroline Hudson. Welcome everyone. And as I mentioned, I am a registered and licensed dietitian, and I've been helping people lose weight for the past thirty plus years. So I have an I really never focused on the numbers on the scale. And I say that to my clients every day, but I always strive to help people develop habits that will result in weight loss and wellness. I see clients at our Eden prairie location, and I teach many nutrition classes, and I also have the great opportunity to work long distance. With many of our podcast listeners, and that's really fun at the either Skype or on the phone, whatever. So joining me today in this discussion about weight loss habits is JoAnne right out. She's also a longtime registered and licensed dietician who works with our clients in Weiser and maple grove. Good morning. Caroline and good morning to everyone out there. It's great to be here today before the snow star. That's another round of snow, right? Exactly. So caroline. You shared some shocking numbers about obesity. And now I'm going to share some alarming rates about diabetes as well. Because we live in and broadcast from Minnesota. I researched rates in Minnesota. And was very surprised to learn that type two diabetes rates in Minnesota have more than doubled since the year two thousand. Wow. Wow. That's amazing. Right. Yeah. The rate of type two. Diabetes was four percent of the adult population in in in two thousand and sadly today, it is about eight point four percent of all adults in Minnesota. So it's even more interesting is that in nineteen sixty when back in the day when Elvis Presley was the American idol and both the very young and more mature audiences were enamored with him the type two diabetes rate was a mere one percent of the population. Wow. And now we're at what eight play or did you say, wow, really alarming? Thirty million Americans are now diabetic another eight point three million which is about. Yeah. I mean, it's a huge number. Also yet that are pre diabetic as Americans we need better weight loss habits and better habits to prevent diabetes. So today, we want to share some. Simple eating and lifestyle habits that will help you lower your blood sugar numbers, which of course, a fact to your weight and the numbers on that scale or maybe inches. Maybe wanna look at inches way the way, right right so habit. Number one is the happy hour habit. So you have worked hard all week. You just wanna unwind with Glasser two of wine. So or maybe you're retired and the kids are gone now. So you have lots of free time, you know, from past experience the next day. You will have a little brain fog. You will be some dehydrated up. Yup. So you'll be hungry and craving sugar and most likely you won't have the energy to go work out. Right. Right. Exactly. So some of you may be thinking. Okay. Caroline and JoAnne. What is wrong with drinking just a couple of glasses nine, right? I mean, we have people say that. Us all the time. We do. Well, here is one answer from the obesity researcher, Dr Michael Jensen. From the mayo clinic he reported that alcohol intake is associated with a bigger waistline. Because when you drink alcohol guess what the liver burns alcohol instead of fat. So you're going to end up with that what we would call like a beer, ballet or Meli. Right. Exactly. And I explain that to my clients a lot. Yeah. So do I only are you adding some calories here, but you are not allowing your liver to work. Right. So bottom line those two glasses of wine will slow your weight loss down can cause you to have even more belly fat. And when I used to drink a couple glasses of wine, maybe used to go out to eat once in a while still do sometimes, but I realized. After that experience. I would gain weight. My back would hurt. I would have trouble sleeping. I remember. I would abruptly wake earlier than usual in the middle of the night. Like, maybe one or two in the morning, and I learned many years ago. I couldn't drink without seriously affecting my sleep, which is so important. Oh, so weight loss as well or maintaining your weight. So over time it became very evident to me that the wine habit was harmful for me. So here's a reality. Check the wine or alcohol habit. Certainly is not good for your blood sugar control. If you currently have diabetes or are pre pre diabetic indulging in your alcohol habit. Should be no more than every six weeks or preferably not at all. But that doesn't mean you have to give up meeting with your friend. So here's what I suggested how to handle that happy hour beverage situation. I order, you know, mineral water on the rocks or and with a twist of lime more ask for a champagne glass or a wine glass. So at least you feel like you're, you know, having a fancy drank. That's right. You know, if it's cold outside new, maybe you wanna ask a for a Cup of tea or or a decaffeinated coffee or or something like that? And herbal tea would be probably my my favorite thing to have. You know, you can s-, you know, socializing, you know, as just as well over that water or tea as it you you used to do with a two or three glasses of wine. So one of the many good things that will happen. Once you. Give up that wine habit. Is that the next day? You're gonna feel great. You can still get your friend fix, of course. But your blood sugar and wait won't spiral up. That's right. Yeah. And you know, the other happy hour pitfall I often hear from my clients is that bar food or the happy hour food. Right. Right. So I always tell my clients make sure you have a healthy balance snack before you go to meet with your friends. So you're not hungry. That's right. You're not tempted to have that bar food with filled with bad fats and probably too much sugar too, many carbs. That's right. So that one behavioral adjustment can and will make an impact on your health and on your weight. Researchers have found if a person drinks to gust of wind daily over the course of a year. Wow. The person can gain up to twenty. Five pounds in one year. Wow. Look to undermine on from wine only. And if you only drink wine three or four nights a week, you might only gain ten to twelve pounds in a year. So in four years, you could gain forty pounds. And don't we hear that from our clients? We do I don't know what happened just over the last three years I gained weight. Yeah. Or or the kids moved out and my weight's higher. I wonder what that's about right, right? So we also know that drinking water about half your body weight announces is going to help your liver. Caroline talked about the Lewis. Our your liver is going to be more able to burn up that stored fat if you're well hydrated. So if you weigh about one hundred and fifty pounds, you need about seventy five onces a water so change your habits to gain control, your weight and your blood sugar, and it is time for a break. So we will be right back. You are listening to. Dishing up nutrition brought to you by nutritional weight and wellness. Do you realize this is national sleep awareness week? If you are having trouble getting to sleep or staying asleep. Stay tuned because when we come back from break Caroline, and I will give you some simple tricks for getting a good night's sleep. Well, welcome back to dishing up nutrition to lose weight and stay healthy. It is really important to get at least seven and a half hours of sleep most nights. That's right. And if you have trouble falling asleep, I recommend taking at least four hundred to six hundred milligrams of magnesium glycemic and two to three milligrams of sub lingual melatonin. And sometimes people say, oh that so many pills, but your sleep is so worth it. It's so is I don't go to I don't go to bed. Even try to go to bed without my Magnisia memory. I love it. So if you have trouble sting asleep. You know, I really recommend making an appointment with a weight and wellness dietitian nutritionist. So that they can help you rebalance your body's chemistry. So that you'll be able to sleep at least seven and a half hours. So if you need our help, please call us at six five one six nine nine three four three eight and set up an appointment. So before we left for break. We just finished on habit number one. And now I'm gonna go to habit number two. Guess what? That is up corn. Oh my goodness. I hear so many people have that popcorn Abbott. So especially when I'm teaching our nutrition for weight loss class, many of the members say that one habit that is really hard to give up is eating popcorn. And of course, they're doing that. While they're watching TV or movie popcorn is one of those favorite snacks, one of the most favorite snacks in the US with an average American eating guess what fifty four courts each year. Why I was really surprised to find that statistic. Wow. But think about this for a moment. Popcorn is a variety of corn. And guess what? Farmers feed corn. To fatten up their cattle and their pigs. So they do. Yes. And that bears repeating so you say that again so corn is fed to the cattle and pigs to help them fat NUP. Yep. So it's kind of doing the same thing for us. Humans to write it is and pin many people that have taken our our classes have heard a say that so also in microwave popcorn you're gonna find five hundred to six hundred milligrams of salt and lots of refined and damaged fats. So not only does corn slowdown our metabolism. But also those damaged refined oils and excess sodium are also going to slow our weight loss. Yeah. So several years ago. Researchers tested a variety of carbohydrates to see how fast and home much certain foods would increase our blood glucose level. And remember. Blood glucose levels trigger levels. They affect our weight loss. Right. So this measurement is called the glycemic index. So let me explain what that is a little bit. So the glycemic index evaluates your body's response to foods that contain carbohydrates. So the more the dramatic or the more dramatic the rise in your blood sugar after you eat a certain food, the higher the rank on a scale of one to one hundred so your body digests high glycemic index foods rapidly, so that's going to cause a significant blood sugar fluctuation. So the glycemic index of popcorn is considered moderate to high. An it averages about seventy two on that scale of one to one hundred for two cups, so popcorn increases blood sugar levels leading to that. Insulin resistance and that pot belly. It slows your metabolism and causes some weight gain. And then top it off. With the soda that people are drinking right while they're eating that popcorn. And that just adds more fuel to that fire. That's right. So if you have the popcorn habit. How do you break that habit? So realistically when you go to the movies, or you're sitting in your home theater, or in your couch watching a movie, you move will most likely want something to snack on the popcorn habit is no longer an option if you're working on weight loss, and if you're trying to avoid diabetes. So I created a new habit. I slow roast nuts at home after they've cooled. I will put about twelve to sixteen nuts and a small baggy at a few organic dark chocolate chips. That's a really great back. I also drink water in place of soda so I'll add that in. But this is not only tasty, but it's a great weight loss habit. Yeah. Another really easy ideas to cut up like a good quality protein par bar like the Rx bar Epoc bar or even a beef stick or beef jerky. You can call a cut them up into small bite size pieces and snack on those. You can even add those to the nuts too. That would be an excellent excellent snack. Some people simply take a small bag of almonds or p cons all of these snacks are good for weight loss and good for bullet blood sugar control. These are some simple habits that will support weight loss and diabetes prevention. That's right. So I like to cook. And in the past I like to bake a lot. However, I've I baked less often. Now, I've learned that cooking meals is a positive weight loss habit while the vast majority of the time baking is a negative habit for weight loss. So I think many of you may. May be like me if you bake or buy cookies, they're calling your name, you're gonna wanna eat them money those. So now when I'm baking, I'm making something like the blueberry Muffin recipe or pumpkin Muffin recipe that contains some good way protein, and that's a healthy snack. So now, I can eat one and be satisfied and Santrac. Yeah. That's a great. Great suggestion, JoAnne. Okay. That said now habit number three. What about that holiday cookie exchange? The traditional holiday cookie exchange is famous for sabotaging weight loss. One of my friends had guest, guess what? Twenty four does then holiday cookies stored in her garage this past December and that was just waiting to sabotage her weight loss and health goals. Yes. And to have a better understanding of that potential weight loss disaster that's waiting to happen. Let's break that down. So twenty four dozen cookies is actually two hundred eighty eight cookies calling her name. Right. So of course, these special cookies are hard to resist even when you know that eating one leads to two cookies and then three cookies, and maybe more definitely not good for weight loss. And of course, not good for blood sugar control. So JoAnn, you're telling me a story of us right of your friends or wasn't holiday cookie butts. Brought cookies to a friend, right? Yes. She she brought cookies to a friend every time she went out to eat with this this person, and she had made them a few days ahead. So by the day, she was going to meet this person, she had to remake. What she disappeared. Oh boy. So it's not just that holiday time. That's problem. If we're making cookies gotta look at dick. So how can you break that cookie exchange habit? Here's a question to ask yourself who are you really baking for like, your friend? Right. She was eating them. And then of course, making another way is it you or your friends is it your family, do your friends and family need all of that sugar. Or do you want all of that sugar? Those are good questions to ask yourself. So as we try to avoid obesity and diabetes. We have to move past this old tradition and start healthier new traditions. That's right. And it's time to step away from that cookie exchange habit and step into fun healthy activities that support your weight loss and health. So when you give up the cookie exchange habit. Be sure. To think outside of that cookie box. And have you ever thought about volunteering at a shelter or having a gift wrap gathering or Caroline at a retirement home or making small are making batches of chili or are hamburger soup recipe? You can share those with special people who would appreciate a hearty home cooked meal. Yeah. One of my favorite things are on the holidays. Devante tear spun someplace like feed my starving children. And I have a group of friends that walked and hunger on thanksgiving morning. So that is a new tradition that you can help. That's that's a great habit outbreak. That's right. And sometimes I give gifters of homemade roasted nuts as a hostess gift. So another way to make that change. So break time again you are listening to dishing up nutrition next week starting March thirteenth. We are offering our weight and while. Illness series in three different locations will be in Saint Paul in north oaks and in maple grove, and because old man winter has been relentless this year, we have decided to extend the fifty dollar early bird discount. So the cost for you to you for all six classes is only going to be one hundred ninety nine dollars. Pretty good bargain. That's great bargain. So call six five one six nine nine three four three eight today to get signed up. Well, welcome back to dishing up nutrition, as you know, nutritional weight and wellness is a nutritional education center. And we believe when you know better you can actually do better. So take advantage of the early bird special. That JoAnn was talking about before we went to break we are offering this on our weight and wellness series, and you're going to save fifty dollars. All you have to do is call six five one six nine nine three four three eight and sign up. Maybe you've taken the series before. But you're putting your, but are you actually putting it into practice? What you learned or maybe you've just kind of slipped away back into your unhealthy habits. And we know that happens to a lot of people that's easy to do. Yep. Oh, that's right. So have we're on habit. Number four. Okay habit. Number four is going through the fast food lane habit. So rather than cooking a meal at home you choose to swing into the fast food lane or make a quick stop and pick up some convenience foods. So an interesting study published last week in the journal of the academy of nutrition and dietetic foun that fast food meals are getting bigger and salt here. That's really nice. It isn't an allusion. No, it's not the researchers looked at seventeen hundred eighty seven entrees sides and desserts at ten different fast food restaurants from over the years of nineteen eighty six to twenty sixteen. So a long time. Yeah, they found the average entree weighed thirty nine grams more and had ninety more calories. Plus, the sodium content was almost fourteen percent higher now than thirty years ago. Wow. Yeah. Definitely wonder we are having a weight problem in this country. So if you break that fast food or convenience food habit. You will not only save on calories. But you will also be able to protect your health. Most of these foods contain refined oils, like soybean oil or corn oil, which we consider our really damn. Fats. Yep. And you know, so are you wondering what is so wrong with eating damaged or refined oils? How did these damaged fats affect my metabolism? So when you actually eat these refined oils and damage fats. You slow down your metabolism, and you can actually gain weight more easily. So you don't wanna do that. No, those out of your diet if that's right? So let's look at our food. Choices have changed over the past several decades, my grandparents were very smart about their diet. And they were not overweight. I'm sure that never even thought about dieting and weight loss. They did not go on a starvation type, wait plan. They just state real food all of their food was our Ganic. Most of it was grown in the garden. The meat was free range and grass fed and. Nothing was genetically modified. It was just real food. So real good for their by. Right. So have you noticed when you take a road trip to pretty much anywhere here on the US? It's almost impossible to find a real food to eat. You get lots of poor quality fast food type foods full of sugar, bad, fats and chemicals. These foods are really bad for your weight loss and your health, and it is really difficult to find real food because it's not very profitable to sell organic vegetables or even regular vegetables fruits or grass fed meats, but there's a much higher profit margin in things like twinkies or candy bars or chips or soda and those fancy coffee drinks my goodness in the past. You know, a Cup of coffee was just like a Cup of coffee, right? And you drink it black or maybe you added some cream some heavy cream. It didn't contain those high fructose corn syrup and bad fats and chemicals to add flavor. A Cup of coffee was just that a Cup of coffee, and it was okay. For your metabolism. That's right. I do have to tell you a quick story though. I was hearing this with Caroline earlier. When I visited my daughter in Colorado. I went into a convenience gas station, not expecting to find much in terms of healthy food, but I just needed to find something and I found a Cup of bone broth, and I was not widely. I was shocked. There was bone broth in that convenience store. And so I asked them I bought it and asked them to heat it up. And I thought to myself only in Colorado is are they going to have anything like this gas station restaurant, right? Oh, I was very happy to buy it. So that was a nice, but you definitely. Not the majority of places, right? You really have to dig for something. And you have to know what you're doing. I know. That just reminded me. I was recently in Colorado. And I actually find are ex bars. Oh, yeah. In the convenience store. Wow. And I was with my mom and my sisters, and we were we were they were all we were all deciding that we needed a snack, and I grab those and they all were coming up to the cash register with other not so healthy things. And and they looked at what I had. And they said, oh, well that looks good. I said yes, lease it's healthy. And it's going to satisfy me and it's got some protein, and it's got some fad and a little bit of carb. So it's great. So they all ended up with an r x bar. So good influence. Yeah. Again that was in Colorado. I forgot about that. So I don't think many people know there are about three hundred and twenty thousand processed food and beverage companies in business today and about one half of them, basically sell candy. Snack foods and soda up the advertising budget to market snacks to the masses is about thirty billion dollars a year. So here's a really eye popping mind. Boggling fact for you to ponder, that's more money. Three hundred twenty thousand more money is spent each year on advertising fast food than on higher education. New cars and computers while bind thirty billion dollars thirty billion doll- mazing amazing. So what if we took all of that thirty billion dollars and spent that money instead of on confess food and convenience food. What if we spent all that money on real food? I believe that forty percent of the adult population would not. Be obese. We would not have such a health crisis here in America. Okay habit. Number five is that peanut Eminem habit or really kind of any candy bar or candy type habit. This is a habit that many of us had and I'm guilty of that one. I did. For. If you have the Eminem habit. You know, who you are? And Hugh rationalized that the peanuts are healthy. Oh, I did that. So maybe peanut Eminem 's are, okay. Really? A small bag equals about seven and a half teaspoons of sugar. So that's more than the recommended amount of sugar that you should eat in a day on it also has artificial flavors, and it has artificial colors think about all those brightly colored Eminem's, right? There's blue yellow red so all of those are dis and their artificial colors. There's also corn syrup, and they're just highly processed. That's right. And so in ADHD seminar that we have coming up. We talk about the sugar the corn syrup the artificial colors artificial flavors, those food dyes that are in our foods and how they interfere with the brain's ability to focus. They are so hard on the brain. So need we say anymore, JoAnne? Right. The sugar actually stimulates the. Awards center in your brain. So you want more and more. So not good for your weight loss and certainly not good for your health. That's right. So it is time for break. And you're listening to dishing up nutrition and the ADHD seminar, I referred to is coming up on March sixteenth. This class is called food connection to the ADHD as a parent who's has experienced the ADHD struggles firsthand. I wish they had offered this seminar. When my kids were tnd teens, we really struggled through those years. I encourage you as parents to learn as much as you can about foods that support good, brain, functions and foods that interfere. So if you want more information about the seminar, call six five one six nine nine three four three eight and leave a message. For me. My name's JoAnne, right out. And I'll be happy to call you back and talk to you about the class. Welcome back to dishing up nutrition. I want to let all of our podcast listeners know that we are so grateful to all of you for listening. If you like our podcast, please share them with a friend or family member. And if you're able to write a review on I tunes. Oh, we love that so much again. Thank you for listening. Join Cassie and Shelby next Saturday as they discuss. What are your muscle cramps telling you that sounds like a good show? Yeah. It it will be a great show. So we have been talking about. Habit. Number five the peanut Eminem habit. So we talked about the all of the not only peanuts but sugar artificial flavors artificial colors that are in their corn syrup. So what can you substitute for those peanut Eminem's? Like, I mentioned earlier, I slow roast almonds pecans. I've even done cashews, and after they have cooled I add small pieces of dark chocolate and count out about twelve to sixteen of these nuts. It's a very tasty and satisfying treat there's very little sugar in that and the becomes contain nineteen vitamins and minerals, vitamin a vitamin b vitamin c calcium and magnesium just to name a few so one bag of Eminem's is going to slow your metabolism. In your weight loss. However, the the roasted nuts the roasted pecans with dark chocolate are going to support your metabolism and your weight loss. So make that switch from a bad unhealthy habit to a good healthy habit. Yeah. In our nutrition for weight loss classes, we talk about everyday habits that are either supporting our weight loss or your health or habits that are holding. You're heading you back. You know as a dietitian it is. So gratifying to see that light bulb go off and many of our classes when people finally realize that one little habit like eating a few Eminem 's out of the their office. Mate's candy dish every time they walk by to go to the water fountain or to the washroom. That in reality is probably holding them back from losing weight. So as nutrition educators, we strive to help people develop positive lifestyle habits, and when they do this. It is so rewarding. Right. And you talked about the light bulb going off people come in sometimes after they've been through class. And they've heard that kind of message like the I finally learned that I can't even start your can't even take one. Because one always means more much more. We talk a lot about that though. Don't we JoAnne? We, you know, are you a moderator or not, you know, can you stop right with the one cookie? Can you stop with the one piece of dark chocolate or do does that lead you down a path of kind of no return? Yes. And eating those dozen cook as you cook for your friend. That is so true. So we're going to spend a few minutes this morning recapping the habits, we talked about this morning. So if you're working on weight loss, you really wanna make weight loss your priority. So don't think about I can never have this food. Again, think this is a period of time where I'm just focusing on new habits to support my weight laws and rather than thinking what you can't have any more think about what you can have. But then going back to our habits avoiding that happy hour habit that glass or two of wine. I always find that amazing. Because when we talk about the statistics of gaining twenty to twenty five pounds in a year. We're always talking about two four ounce glasses of wine. But that's not what you're getting at the bar. Right. But. Are you getting six ounces of wine in that glass? Or are you giving eight ounces? So maybe it's one glass a day that's going to add that twenty to twenty five pounds a year. And I think that's a real reality. Check. Oh, think about that. You kind of talked about how the fast food meals have gotten bigger with wine glasses. They have right. I mean, I remember my mom's wine glasses. They're like, they're smile like four houses. And then you know, when I got married the wine glasses, I was given were more. Thing. Right. So and especially those larger glasses for the red wine glasses that are really large those. Yeah, that's a habit. We definitely not a wine glass you wanna fill you just put a little bottom. If you are going to have any. So I mean, I think that the one of the tricks that I use is pudding water if I'm out for happy hour with my girlfriends, I could get water mineral water and asked to put it in a champagne glass to or or one of the wine glasses. Yes. With a twist of a lemon or lime. So it makes me think like I'm having a nice drink, and I could socialize just as good with a glass of water as I can with a glass of wine. So -solutely the second habit. His that popcorn habit. Right. So popcorn increases that blood. Sugar and that's going to lead to that insulin resistance, right? And that quick sugar. I was thinking about corn or popcorn as quick sugar. That's gonna turn right to glucose. And then of course, go to store fat, right? And if you're working on weight loss, that's really defeating the purpose. So you gave us some good examples of things to substitute like that popcorn with right? You had the a handful of nuts with some dark chocolate Jay's or something it'd be an excellent one. So the holiday cookie exchange are you still committed to those holiday cookie exchanges. Maybe a need to talk to your friends or your family and say, let's let's have some better options. What about roasting nuts? That would be a funny vent having making a lot of roasted none and you know differently right season them, you can add dark chocolate pieces to to part of them. You can you know, package them up in nice little decorated jars that can be a really nice. Yes as well. And you were still socializing. Absolutely. And then you know, or or making a new tradition like volunteering somewhere are participating in some kind of charity event the fourth food habit is that fast food lane. We've got to try to change that we really want you to be picking real food. And why not just pack a few good snacks for that car trap in history of trying to find something at the convenience store. Right. That's really difficult. Right. It is. And you know, we talked about the bone broth and the R S. Although we also know that that's a pretty rare fine in those gas. Yes. Asia's and the convenience stores. That's definitely not something you're going to always find their. But but like here on sad, if you pack some snacks, you're going to be a lot farther along, but also keep keep an eye out for if you do decide to by something just watch for some of those healthier options. I have seen hard cooked eggs. I have seen fresh fruit. There are some healthier option. Let's seen some HAMAs. And then actually I think it was in a quick trip recently. And I saw I got the HAMAs, but then it had like pretzels or something with it. And but. Then over on the other side of the you know area to to get a refrigerated foods was a package of raw vegetables. Oh, so I grabbed that throughout the pretzels. That's good. You know, I almost always have like a a small cooler when I am going on a road trip in my car, or you know in anyone's car because everyone gets hungry, right? And you kinda get bored in the car, so people that's a bad thing that people do a lot of times. Right. And a lotta times, I if I'm going on the plane somewhere, I don't have room for a cooler. I might bring meat sticks. More the Rx bars. More a bag of nuts. So I've got a good snack with me, and I don't need to find some right, right? The last habit. We talked about was the peanut Eminem habit. So we want in. We wanna brains to be working. Well, we want metabolism we working. Well, so we wanna pick better options connects those those M and M's or are most candy is going to be full of sugar artificial flavors and colors. That's right. And then last not last, but not least we did talk about sleeping, seven and a half to eight hours. Yup. And increasing your water increase your water. Oh, that's a good one. Yeah. That's a that's a great way to talk about that much earlier though that weight loss up so our goal at nutritional weight and wellness is to help each and every person experience better health through eating real food. It's a simple and powerful message. Eating real food is life changing. Thank you for listening and have a wonderful day today. 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 I tunes, Stitcher, or I heart radio, the content and opinions expressed are those of the hosts or presenters they are not intended to diagnose, treat, cure or prevent disease. Product statements have not been evaluated by the FDA.