Sugar Solved Podcast

Marion Reinson - Eating For Your Health by Suppers

July 18, 2022 Sugar Solved Media Season 2 Episode 6
Sugar Solved Podcast
Marion Reinson - Eating For Your Health by Suppers
Show Notes Transcript

Marion Reinson is the executive director of Eating For Your Health by Suppers, a nonprofit in Princeton, New Jersey that takes nutrition out of the clinic and into the home kitchen, where real change happens.

Under Reinson, the group educates participants about how to source and prepare delicious, whole-food meals—without processed ingredients. She works meaningfully and inclusively with all stakeholders including schools, higher-education institutions, older adult communities, faith- and civic-based organizations, businesses, and other local nonprofits to deliver robust, judgment-free nutritional curriculums rooted in science and research.

She believes that with the right foods, anything seems possible—improved health, sharper focus, a stronger spirit. A better you. As the executive director of Eating For Your Health by Suppers, Reinson leads a team of experienced medical advisors and dietitians who tailor each program's curriculum to the specific dietary needs, tastes, budget, background, and culture of the course’s participants.

That's because Reinson knows every person is unique. No single approach to food is suitable for everyone. So, the nonprofit doesn’t tell you what to eat. Instead, it advises which foods are proven to strengthen your mind and body, leaving the rest up to you. You decide which foods are the best and most practical for you. And they don’t judge.

The organization is rooted in several key pillars. The most important one, perhaps, is ensuring a judgment-free environment. Eating for Your Health knows people don't learn well when they feel judged. Here, they never will be.

Prior to being appointed executive director, Reinson was an advisory board member for the group under founder Dorothy Mullen, who started the nonprofit by coordinating shared meal meetings in homes and public spaces.

Outside nutrition, Reinson has 20-plus years of experience in business consulting, designing strategies to meet the wide-ranging needs of businesses at distinct stages and challenges.

In this episode, we break down how to take the overwhelm out of healthy eating. With simple and actionable small changes to your meal planning, shopping, and cooking, you'll be able to discover a healthy food diet that works for you without added stress, expensive ingredients, or time-consuming planning and cooking!

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[00:00:02] Rebecca 

Welcome to the Sugar Solve podcast where we're demystifying health one gram of sugar at a time. From eliminating excess sugar to cutting back on carbs, diving into keto, or becoming a devout vegan, today's diet landscape can give you a sugar crash just thinking about it. Sugar Salt is here to demystify all the nutrition and health trends you're bombarded with on a daily basis, bringing you unbiased insight, research and real world experiences from experts in the field of medicine, nutrition, health and wellness. You'll gain knowledge and clarity around the biggest trends in health and nutrition and leave each week feeling empowered to make informed decisions in your own life to optimize your diet and personal wellness for longevity, long lasting energy immunity, improved focus and performance that will leave you feeling better day in and day out. The truth won't be sugar coated here. Welcome back to the Sugar Salt podcast. Today we'll be speaking with Marian Robinson, who is the executive director of Eating for Your Health by Suppers, a nonprofit in Princeton, New Jersey, that takes nutrition out of the clinic and into the home kitchen where real change happens. Hi, Marion. Welcome to the Sugar Solved podcast. Can you give our listeners some background about yourself? 

[00:01:26] Marion 

Sure. I have been running this organization, Eating for Your Health since September of 2019. Prior to that, I was working with the founder for several years on developing helping them to develop a strategic plan. Because I saw an organization that was really impactful but very much grassroots and very kind of locally focused. And the mission was to try and create a broader reach. So by working with the founder on programs and delivery, I learned everything there was. About the different programs in the organization. So I was served on their advisory board, then on their board, and then founder actually was. Diagnosed with stage four lung cancer and. Passed away. And there was a gap in leadership. And I had, like I said, been involved with the organization for probably about four years because I just wanted to learn more about how to feed myself and my family in a better way, and had been looking to do that for a while, but came across this organization. And really just fell in love with the relationship between your food and how you feel. So when I did take over, when this gap in leadership came about, I had realized that my. Background, which was in helping organizations with their strategic business, strategic plans and marketing, strategic plans and implementation was really put me in a place where I needed to be. And for five years, from 2013 to 2018, I had worked with a Columbia Business School Professor, Rita McGrath, whose. Focus was innovation and growth strategies during times of. Uncertainty. So this was a tremendous time of uncertainty. This was. September of 2019, and then we just worked our way into March of 2020 and the entire world. Changed and we had to change along with it. So everything we did was we said we would. Meet together, cook together. Eat together, learn together while those first three things went away. And we have since been developing programs to deliver virtually obviously, but we're can't wait to get back. Into the kitchen. So that's that's my background here. So it's been quite the trip. But here we are. 

[00:03:46] Rebecca 

I think you kind of touched on this. So what's your own relationship like even from growing up? What did you learn about nutrition and healthy eating like? Did you grow up on that standard American diet and your how has it changed over the years as you've kind of been immersed in this community for so long?

[00:04:01] Marion 

So I remember as a kid not wanting to eat breakfast, not wanting to eat the breakfast foods, and having that morning battle with my mother. And we finally came down to, I think, English muffin with peanut butter. That's what I wanted. Or an English muffin with like a piece of cheese or something like that. But I have to say that I'm not I don't have a sweet tooth, so I don't have sweet cravings. I'm not saying I don't have cravings. I love a good Italian sandwich. So we grew up, you know, it was the seventies, so there was a lot of canned chop suey around. We didn't eat that a lot, though. We did a lot of cooking in my house, not a lot of varied. So and I also learned. To cook at a young age. And I remember having meals. With like if my parents were out, I would my sister would make fun of me that I'd be like, you. Have to have something green, you have to have some. Degree. And I'd grab. A bag of. Celery and then sit down to the table and we'd have our whatever it was that we were eating. So I always knew the importance but never really. Focused on it. Until I had my own kids and they were getting older and they were playing sports or whatever activities your kids are involved in, you're busy and you find yourself reaching for those. Things that are convenient and that your kids will eat and they like. And I was like, What am I feeding them? Why am I feeding them things out of a box? It's not that hard if you plan ahead to cook in a healthier way. So we also had a chef next door who moved in and we just learned I learned how to make vegetables taste delicious from him. I didn't like what I was doing before. They just weren't delicious. And then when I was able to make them delicious and explore a little more. We just started eating in a different way. So learning how easy it is. Somebody earlier. Nobody should ever buy a bottle. 

[00:05:43] Marion 

Of dressing ever for ingredients. And it's delicious. So and so many different ways. So I just look to do planning. Is everything right? If you want to eat healthy, you're. Not going to eat healthy if you don't have the ingredients available to you. And that's whether it's available. Because you didn't get the groceries in your house or it's not available because there's no stores around you. If you live in a food desert to eat that way, you have to really plan. So I just started looking at just eating things that didn't have. Labels on. Them didn't have to look at the list of ingredients. And and limiting those other foods that came into my house. Then I was introduced. To the organization, which then was called. Suppers. We're now eating for your health and really. Start to see the connection between how you eat and how you feel. And really that we're fueling our bodies in our brains. And humans aren't supposed to be living the way that we're living. A lot of us are living now where we're sedentary. We are not cooking. We're eating desserts all the time. Desserts are meant to be a special occasion that you had to go to somebody to get. Nobody had that those ingredients available to us. So looking at the way humans are supposed to eat. Which is mostly plants, the side of protein, nuts and seeds are really our friends, you know. So that's where I look at what we have as food. That is real food. And what we have are that are food like substances that have so many additives and chemicals and things like that. And when you think about how. Your body has to clean all of those chemicals and additives out. We are meant to eat whole food. So we share what's in food that you eat. What are the micronutrients and the macronutrients. The good fats, the clean proteins, the carbohydrates that are complex carbohydrates? What are they? Why do you need them? Everything we do is what is it? Why it matters what you can do about it. 

[00:07:56] Marion 

And a lot of people come to us when they have either. Been diagnosed with something or threatened with a diagnosis or something. We have the worried well. Who know that they had parents who had dementia or Alzheimer's or things like that. And a lot of people call Alzheimer's type three diabetes. And they don't want it. And they are diagnosed with type two diabetes and they don't want it. But they know that lifestyle change is a big part of what. They need to do to make that change. It's looking at just trying. To share with people. I mean, we do we share with people what's in the food, why it matters. And for those people who are ready to listen, they'll make those incremental changes. For those people who are like, no, I'm not giving up anything. I like the way I am eating and I'll just take the pill. Or do whatever I need to do. They're not going to they're not ready for that message. And that's OC. That's OC. It's the other thing that we practice is non judgment when we do share information. If people are eating in an unhealthy manner, meaning. Just a lot of processed foods all the time, but then they add salad once a week. That's progress. If they grab a handful of diamonds instead of a. Bag of. Chips, that's progress. So that's how. I guess I came along. And it just made sense to me. It just makes sense to me. And I'm willing to talk about this to. Anybody who's willing to listen. 

[00:09:30] Rebecca 

I think and you touched on that, too, like when you learned how to cook properly, you know, it changes things. And I think it is a lot of mindset. That first hurdle is the mindset shift and a lot of people are just scared to get in the kitchen. They're like, Oh my gosh, it's going to take so much time. They have no idea how to chop things a certain way or they're going to burn something. But I think, like, what are some of those steps to get people in the kitchen? And actually, when you touch and feel and see your food, there's that sense of accomplishment. You know, you're going to feel good after you can control everything that goes into that meal. But how do you get people over that initial hurdle of like just getting past that fear, getting in the kitchen and starting to experiment?

[00:10:08] Marion 

So I always say the most important relationship that you can have in your kitchen is. That with your knife and your cutting board. If you don't have a good sharp knife and a nice steady cutting board, you're going to think that cooking is hard. And also the flavor balancing flavor combinations. Explaining to. People when you you start with your raw ingredients and then you just add different flavors to it and understanding that the salt fat acid heat. Right. And for some people, they need that sweet or they need that crunch or, you know, looking for those ingredients that can give you that sensation, but is also. A whole food like water. Chestnuts can give a crunch that a lot of people want. Jicama is another one. It's hard to find jicama. So we don't really we'll say jicama or a can of water. Chestnuts if you can find them, and. Having simple, basic. Recipes. So we have on our website hundreds. Of recipes. And some of the best are really. Simple and we use it for our breakfast challenge. We one of the meals is chili, so people are like, whoa, well, but it's chili. So it's your, your protein of choice. You know, we say turkey or chicken or pecan or tofu or just more beans. And really, you know, it's whatever your. Tastes and flavors are and style of eating, but then tons of vegetables, just like eight cups of greens and you make this big delicious pot and then you season it how you like it. If you like it very spicy, you can make it very spicy. But then adding in those fresh herbs to that. Just brighten up the. Flavors and experimenting. But taking out a little cup of whatever you're making. Whether it's a soup or a hash hash is another big one because it's low carb. It doesn't sound delicious, but it's. Basically a stir fry of you. Just call it whatever you want. So it's those clean ingredients. Season the way you like. But if it's not exactly right, take out like little bowl or little cup, add a little. Bit of a seasoning that you think and then taste that instead of experimenting on the entire pot of food, that if it's not what you thought you needed and you. 

[00:12:10] Marion 

Really just need another pinch of salt, or you really just needed a splash of vinegar or a squeeze of a lemon or lime. You're not messing with your entire pot. That's your that you've been lovingly working over or not so lovingly working. Over, but just experimentation and starting just with those basic ingredients and. Then working from there and. Also looking at some of the foods and recipes that you. Are familiar with. And may not be the healthiest, and just figure out a way to make it a little healthier. A lot of times it's adding. It's adding vegetables. Zucchini doesn't taste like much. So you can add it to a lot of different things and you don't even know it's there. 

[00:12:49] Rebecca 

Yeah. Like if you chop up some zucchini, freeze it and you throw it in a smoothie, you it'll make it creamy. You'll never know it's in there, but you're getting that dose of veggie, so it's like perfect. 

[00:12:59] Marion 


[00:13:00] Rebecca 

You know, once you have those few staple base meal, so like you said, like a chili or even like a Crock-Pot chicken recipe or something, there's so many variations in flavor you can do where it changes the meal completely. So if you have like 3 to 4 staple dinners that you make every week, but you change up the flavors and extra added in ingredients, it just makes healthy eating so much easier and meal planning you can make ahead and have all these freezer meals ready to go. But I think it's yeah, like just finding those few favorites your entire family loves and then you can just keep iterating on them. 

[00:13:36] Marion 

Absolutely. One of the things that we know is that eating is is a social event. Right? Even even if it's just your family every day. And when a person has made the decision that. They want to eat in a healthier way, but their family isn't really on board, we know that that can be really hard. We know that that can be lonely. I want to do a podcast or a blog or something about running from pizza and donuts. Because so many you go into work and nurses and. Teachers have this challenge a lot. There's constantly bagels and doughnuts and. Pizza in their break. Rooms. When I would love to see a pot of chili and some fruit or maybe some smoothie ingredients or something. That is not hard to make, but just so much better for your body and your brain. Starting small, starting with a few crockpot recipes and just becoming really. Comfortable around your your. Preparation. That's where we like to do. When we get when we are in person, we cook together. You people actually see what it's like and we'll have somebody who's. Like a chef. Like we had this one program where. There was a woman who was. A chef. And she worked in a school and she was feeding like 600 kids a day. And next to somebody who was just learning. Really how to chop an onion, but they wanted to eat and healthier way. And then there's cheese that you could you can buy a bag of chopped onions and chopped green peppers and. Any kind of frozen vegetables. And that's throw that in your chili. Throw it in your egg. I always have chopped peppers and onions in my freezer because there's times when I'm like, Oh, I want to make an omelet, but I don't have a lot of time. Just throw that in the pan with a little bit of olive oil or whatever your oil of. Choice. And then turn. Your eggs and you've got like you got the fiber from your vegetables and you've got your eggs and voila. 

[00:15:34] Rebecca 

And there's little things like, yeah, having that jar of, like, minced garlic in the refrigerator or my go to spice for everything is smoked paprika. So that can just amp up like any dish is so much better with that added in. So you have those two staple things where you know that this meal will be all right because I'm adding in my favorite ingredient or something.

[00:15:52] Marion 

Parsley and cilantro, if you like it. Not everybody likes cilantro, but parsley is one of those ingredients that I'll I try and buy every week and put it in a vase on my counter. First of all, it's like any. Leaf that we buy, you can cut off the bottom and put it in a in a vase or water if you have some wilted lettuce and it's not too far gone and cut off the bottom, put it in a bowl of water and they're alive. The food we eat is alive. It's alive until it. Rots like we need to eat these living plants that we eat. I'll keep a vase with parsley or cilantro on my counter so that I remember it's there and I'll just grab a little piece and you can throw it. Into anything and sauces. And soups and stir fries and all that into eggs and. Into salads. Like I. Said, the salad dressing, oil of vinegar or lemon or lime salt and pepper and some parsley or some chives. And this is really good salad dressing. It's it is. 

[00:16:55] Rebecca 

So fresh and delicious. But now that does so having that base of the fresh herbs to remind you. Now I know a lot of people and you've worked with this too. Like they're on a budget and they know that if they buy all these fresh ingredients, they're going to end up forgetting about them. They're going to rot in their fridge. And then they feel like, Well, this is why I buy these boxed foods or something, because they won't go bad right away and I just don't have the budget for these fresh ingredients. So what is something you tell people when they go into the grocery store and they're faced with all this beautiful, fresh produce, but then they're like, Oh, no, I don't think I can do this the right way. 

[00:17:30] Marion 

So we have an entire section on our website. For our recipes called Pantry Recipes. So there's dozens, I believe, recipes that you can make from food in your pantry or in your freezer. We do a what's in your grocery cart or what's on your plate program, and we go through. Like, Oh, I know you just go around the perimeter. It's like, No, there's a lot of good stuff in the middle. You've got your beans, you've. Got your salmon, you've got your sardines, and then your freezer. If you have a place, if you've got room in your freezer, a bag of peas. Goes a long way to sprinkle them. And things. I would say you need to give peace a chance. So but when I was buying frozen. Foods. In the beginning of the pandemic and there was not a lot to choose from, and I grabbed a bag. Of chopped, frozen collard greens. I now add them to so many dishes because they don't change the flavor much. They don't change if it's a stir fry or a soup or a a chili. It adds the. Nutritional value, but it doesn't change the flavor a. Lot and it's not a lot of money. So same thing with spinach frozen, those frozen blocks of spinach, it's better than nothing, you know. So we do we we look at there's people we know who grocery. Shop maybe once a month. So they're not going to have all that access to the fresh produce week three. So but but also. If you do have ingredients that can be chopped and frozen, chop and freeze it or make a make a soup or make a chili. Yeah. 

[00:19:12] Rebecca 

If you see something that's. Oh, no, I'm just not going to finish this in time. Just chop it up and throw in the freezer because then you're not wasting it. But it's there for when you do need it. It's that's definitely helpful. Yeah. Now on to that whole social now obviously. Yeah. If you can get your whole family involved and you know you're cooking with other people and making it very social, obviously, because that is food. How do you instruct people on navigating these social situations? So let's say because obviously, you know, you do have to eat out sometimes and you do have to go to like a family holiday party or something. And let's say you want to continue with your healthy habits that you built, but maybe the rest of your family is just not they just don't serve that kind of food. They didn't grow up like that. So then your older family members aren't like that. How do you help people navigate social situations? 

[00:20:03] Marion 

So first would be to make sure you don't go hungry. If you can avoid it, eat something that you would normally. Eat before you go. And if you. Have to go and be polite and eat, what is their. Choosing? Those smaller servings? But for some people who have either sensitivities, intolerances or allergies and they just can't they can't. Eat the pizza, you have to take responsibility for your own needs. Right, and bring something there that you could eat. I started bringing a lot of salads to family functions years ago when I started doing this, when I started looking at the table and going, Oh, nothing green, there's nothing green. We need something green. So I started bringing it. And also as kids started getting older, we saw there was just more of a healthy variety. But sometimes you just have. To either smaller portions. Right? If there is. Something that you have to eat and you just you're in that social situation. Or yeah, it's just hard and. Making sure that you have a bag of nuts in the car so that if you don't end up not eating anything, you. Walk out, you can eat something healthy in your car. It can be lonely. It can be lonely. I know that pizza let's get pizza is something that is hard to. Avoid if that's really not what you want to be eating. And when you look at what those ingredients are, especially when they're not just the quality of the ingredients are not something that you want to consume. It's hard. There's no magic way other than. Knowing what you're walking. Into and trying to prepare yourself the best that you can and just not be hungry because when you're hungry, you just don't think straight. 

[00:21:51] Rebecca 

Yeah, I think there's definitely as someone like I celiac disease. So obviously I'm always bringing my own foods and stuff and it's always there for anyone to try. Like anyone can have it. But then you always get some of those family members or friends that are like, Oh, it's gluten free, so it must not be good. People are just very set in their mindsets, but if you can kind of just somehow get them to try it, most of the time they're always surprised, Wow, this tastes so good. And then you don't have to deal with that. But yeah, it can be very difficult in those kind of situations.

[00:22:20] Marion 

One of our pillars of the organization we have. Seven is the. Non judgmental, so we don't judge if people are eating in a poor way and we. Ask them not to judge us if we're eating in a style that's different from them. People don't learn well when they're being judged and when people like it's just pizza, it's like, yes, it's just pizza. Like, why are we making a big deal out of this? It's just pizza and I don't eat it. So but it is. Knowing that you're not alone too is the reason why we exist. People come to our. Programs and. Ah, meet like minded people who also have suggestions of ways to navigate. When you're in a situation where there's unhealthy eating or just not the food that you would choose to eat. As a choice. Which is the American Breakfast. 

[00:23:16] Rebecca 

So you are know a lot of stuff about breakfast and I know that that is a meal that a lot of people either, you know, they're, oh, I'm not hungry, so I'm just skipping or I just drink coffee in the morning or whatever. But I think there's a lot of benefit to having some fuel to start your day off with. And I know a lot of people get tripped up like, what do I have for breakfast? They just don't know what to eat. So if you can just dive into that and share everything you have. 

[00:23:41] Marion 

So the. American breakfast is unlike. Most breakfasts that are served around the world. And a lot of people say they don't eat breakfast. But what we say is, what is your. First meal of the day? You don't have to call it breakfast. We're looking at your first meal of the day. And your first meal of the day is when. You are breaking the fast right from when? From the night before. We actually have our healthy. Eating challenge, which starts with your first meal of the day. And what we ask people to do is look at the way that. They normally eat breakfast, which we know can be filled with simple carbs and a lot of sugars that that cereal aisle, to me is just I mean, if we could put a. Sound to it, it would be like. Hey. Try me. With all these, you know, just. Added the micronutrients that are all added. That really is not the way that we're supposed to absorb them. So we have our healthy eating challenge, which we set people up for ten days and ask them to try. Five different styles of eating for breakfast. And the first is, however. They have been eating whatever they normally eat. Then the next two days they eat either a tofu scramble or an egg scramble. They're vegetarian or not with vegetables. And then the next two days they eat a breakfast chili or a pot of stew. If they don't like chili, some people don't like the flavors and chili. And then the next two days we have the high fiber. Muffin, a muffin in a mug or oatmeal. Overnight oats. And then the next two days we have cheesy pudding. And a smoothie. And people monitor the observer and monitor. How those foods make them feel. Well, a lot of people have a really hard time accepting the chili because the American Breakfast just we don't traditionally eat that kind of food for breakfast. But in. The end, a lot of people found. That the chili for breakfast was what served them best, where they felt that the whole point of eating is to feed your body in your brain. 

[00:25:42] Marion 

Right? Fuel your body in your brain and eat in a way so that you are not hungry again in an hour. You're not hungry again in 2 hours to take you throughout the through a couple of hours through the day. And if it doesn't, your brain then goes back to saying, I'm hungry. So when you eat those breakfast foods that are the traditional American breakfasts, which are the bread products, right? The toast, the muffins, the bagels, the cereals, the. Doughnuts and the Danish. All that is simple carbs and simple sugars that zip right through your digestive system. And then you're hungry, even though you've just eaten and you're hungry. Not only are you hungry, have you, because you've digested it so quickly, there's no fiber. Your brain didn't get anything, so your brain's like you didn't feed me. Even though you put something in your belly, you didn't feed me. So then you're hungry again. So it starts that whole cycle. Plus you've had all that sugar, which then have your sugar spike, then you have your insulin that takes care of that sugar, and then you have your crash and then it starts again because you're crashing. So so that's sugar, blood glucose. Rollercoaster is what happens when we eat those simple, simple ways. So breakfast, we look at that way to fuel your body and your. Brain for the first meal of the day and eat what fuels you best. And that can be anything. Leftovers are huge for breakfast. So looking again, everything that we we don't have any bias towards any style. Of eating except that we just ask that people do their best to reduce or eliminate as many processed foods as they can, which includes white flour. And also look at the added. Sugars that are in the foods that you eat. So for breakfast, a. Lot of people, we actually. Had somebody who did our breakfast challenge and he said, I think I eat a pretty healthy breakfast. I have yogurt and granola for breakfast. And then the next time we met, he said, I looked at my yogurt and my granola and it may as well have been eating candy and then said, And then I'm feeding my daughter's Frosted Flakes. 

[00:27:49] Marion 

What am I doing? Those were his words. What am I doing? So looked at the yogurt that he was eating that. Had 16 grams of sugar. So that's four teaspoons. And then a granola that had a lot of added sugar. And it wasn't what he intended. It was not what he intended. And that's, I think, what happens with many people. They think that they're eating in a healthy way because of a claim that's made on a label. I made that mistake with yogurt myself when I was like eating my healthy lemon yogurt. And I looked it was like, Oh, this has 16 grams of sugar in it in this little thing. Not what I intended. So, you know, it's so what do you eat? Right? So what do you eat? So looking at. Those ingredients, eating in a healthy way takes planning. So if. You have a plain. Yogurt and you're adding your own frozen berries. Or if you're fresh, great. If you don't, you've got it's okay to use frozen. And if you're using canned. You're not using all the juice that comes with it. Juice is just a. Juice of any kind. Really is a sugar delivery system, right? It's a simple sugar. Orange juice is used when women are they're pregnant and they are being tested for gestational diabetes. They are given a glass of orange juice. So juices again, the American Breakfast. All this big lineup of sugar, sugar, sugar, sugar, sugar and eggs. So we say go for go for the eggs. And again, it's planning and it doesn't mean giving up. All of your favorite foods forever. It doesn't mean feeling deprived. It's a gradual process. And for many people. It's just something that they've made a decision that they want to eat in a healthier way. For other people, the decision was made for them when they've been. Diagnosed with a chronic disease or they are experiencing digestive issues and they don't know why. It's time to look at your food. So that other oil of the digestive. Aids that is in or in our stores.

[00:30:02] Marion 

I look at them. Like your body is screaming at you. It's not giving you. I mean, some people get subtle messages, but usually when you're ready to take a chemical like that or whatever it is, your body's giving. You pretty loud messages. And so it's time for people to listen. To what your body is telling you. And it might be. That you are have. A food sensitivity, maybe that you can't eat dairy, or it may be that. You can't eat gluten, or it may be that there's something in those products that you're eating. For instance, a lot of low sugar, no sugar products have these sugar alcohols in them, which is your like xylitol and volatile like anything within a tall on it is a a sugar alcohol and many people. Can't. Digest them well. So they get gastrointestinal intestinal distress. From the sugar alcohols and they are thinking. That it's from the dairy. So looking at at what's in our foods and looking at the added sugars and knowing that four grams is a teaspoon and people we're. We're conditioned to look. At calories. We're conditioned to look at fat. We're not conditioned to look at the amount of sugar and the actual ingredients. So when you start looking at your ingredient labels, you can get a box of crackers. Look at the ingredients. One may have six ingredients. And you recognize them all. The other one is 16, and there's only there's four that you recognize. Everything else is not really a food product. Go with the one that you recognize. That's nutritional harm reduction. That's another one of our. Our pillars is it's. Better to. Go with something that is healthier. If you can. And so look to subtract. Those foods that are not supporting your health and adding foods that. Do. So the breakfast challenge. Is to figure out what it is that does fuel you best. And that. Is a biological individuality. Issue where what works for you and what works for even. A sibling might be completely different. And finding out what that is and listening to your body. 

[00:32:26] Rebecca 

I feel like once people understand that breakfast doesn't have to be that box of cereal, it doesn't have to be a breakfast food. Breakfast can be any food. It can be what you normally eat for dinner. Like once people get that change, to have that mindset switch, like, Hey, I can actually eat whatever I like to eat. Like I can eat this really savory spicy food in the morning if I feel like it, it doesn't have to be that bagel and that toast. And I think once they can make that switch to is a really powerful knowing that you can have anything it doesn't have to be these like set categorical foods because of marketing. It's all on all the package. Don't look at the package. Look at what the actual value is of that food. 

[00:33:07] Marion 

Absolutely. Absolutely. And that's that's with everything that we do. If it has a package. Just look at what's in it, you. Know? I've been looking at some of the. Ingredients in some of the new foods that are coming out that are these engineered foods that are non-meat products. And I challenge anybody to. Just go through the list and just look them up. Just look them up. Look at the start with the ones. Well. Clear the ones. You understand what they are, but just start looking them up. And then decide if you want to eat it. That's with anything. Start looking it up. And know that when. You eat these things that are not. Food or kidneys and our liver is working to get it out because it has to. There's no place for it. We don't absorb these things. You know, when you do, it causes disease. It's too much of a bad thing. It's not a good thing. 

[00:33:58] Rebecca 

It's better to just keep things simple, like, you know, even though you might think it's boring, but it's actually not like you might, like, try this new piece of fruit that you've never seen before. Like, give it a try, give some passion fruit to try something like dragon fruit like you never know. And it's going to be there's so much flavor in these fresh, real foods that don't come in that package. There isn't you don't have to worry about knowing how to read an ingredient label. You know, if you go with the whole food that isn't in a package. 

[00:34:24] Marion 

It's like a. Pepper. That's what you get. 

[00:34:28] Rebecca 


[00:34:29] Marion 

And then the spices. And so, you know, you hear people talking about how eat the rainbow and you need to have so many different types kinds of foods in your in your diet and different vegetables and things. Well, the spices, the herbs and the spices count. They count and herbs and spices all have different health benefits. You can't go wrong unless you eat a giant bag. Of Brazil nuts, which can give you too much. Selenium. There is. There are certain things. It's so funny. A sister I was telling a sister. In law about selenium and Brazil nut so a daily your recommended daily allowance of selenium. Comes from two Brazil nuts. So she bought a bag of. Brazil nuts and her husband was eating the bag of Brazil nuts. And she was like, No, you really can't do that, because that is one of those foods that you can eat too much of. But again, that's moderation is key with anything. If you're going to have those foods that aren't the best. Thing for your health, just. Reduce the serving. Doesn't mean you never have to have cheesecake again. Just a smaller serving. But if what you're eating. Is making you sick. Whether it's you can't eat dairy. You can't eat gluten, or you have been just eating too many processed foods and too much sugar, and. You now have type two. Diabetes you have to look at. Changing the way you eat. 

[00:36:01] Rebecca 

Now, if there's one major take home point from all this awesome knowledge that you just shared with us, there's one major thing that you are listeners to come away with. What would that be?

[00:36:12] Marion 

It would be to try and be as prepared as you can for those times when you're really hungry and don't have the time to make something. So that is having making a large pot of something and. Maybe not, maybe, but. Putting, storing, freezing portions of it. You can use glass to freeze to if people are like, I don't like to put these in plastic, you can use a glass container. You just have to not close it until it's completely frozen. And then you close it. You use less container. Having that bag of different nuts. Or. Some kind. Of. Even dried fruit is better. Than a chip. Again, dried fruits have more sugar, fruits have. Sugar, vegetables do not. But being prepared to be able to eat. Something that is supporting your health. And trying. To bring other people into the. Conversation. Because when you have that social support, it's a lot easier. And tasting your way to. Healthier food is the best way to make that happen. So I guess sharing your passion, it's been so. Hard with this pandemic to talk about this in a way that. But but you because it is a social situation but also understanding. That. You're worth investing in this way, it's. Worth it. People are like, it's expensive to eat healthy. Well, it's not when you are. Eating. In a way. That keeps you full for hours. And you're not grabbing something. Again. So really just paying attention. To what you need to keep yourself feeling full and alert and satiated and. Paying attention to your and observing your own body. And the way it works best. And if you. Any time that you can grab for that apple instead of the chip or the. Nuts instead of the cake, you're just going to be feeling yourself in a healthier way. So but planning is important. Avocadoes are really good too. Having an avocado around is a good thing. 

[00:38:29] Rebecca 

Now, if our listeners want to connect with you and your organization and just be a part of that community, how can they get in touch? 

[00:38:36] Marion 

So visit our website at Eating for your health dot org. We are on Instagram and Facebook. And let's see, we are eating for your health on Facebook. We have our Eating for Your Health blog, which also gives you a lot of information about many topics. Anything you ever want to know about hydration? But we're afraid to ask things about flavor balancing. There's a lot of information there and we're eating number. For your health on Instagram for actually eating for you, our health on Instagram. And sign up for our weekly ish. Emails. And come to our programs where we're looking to establish more relationships. With community partners so that we can bring our programs out to the community. So if anybody's interested. In having us come in and. Deliver programs about eating for your health, that's what our mission is. So we have a list on our website under programs offered of different. Programs that we have from diabetes awareness and prevention, women's health. Issues. We talk about bone health, we talk about menopause. We talk about just a lot of different areas. There are programs for young people from 12 to 22, what they need to know about eating for your health and also obesity and healthy weight management. But the interesting thing is that the prescription is almost always the same. Mostly plants side of protein, eliminating those processed foods whenever you can and really looking at those added. Sugars because they are places you don't expect. I have a salt packet in my car that has sugar in it. It's crazy. So it's everywhere. It's everywhere. Just look for it and do whatever you can. To just knowing is is key, right? Knowledge is power. And when it comes to your health, you are your own best ally in making the right choices for yourself and. Know that you're worth it. And it is worth it because that's the way humans are supposed to eat. 

[00:40:44] Rebecca 

Yeah, exactly. Now, we will have all of those links and all information in the show notes. So thank you so much for coming on the Sugar Solved Podcast Marion. 

[00:40:54] Marion 

Thank you for having me. This has been fun. 

[00:40:59] Rebecca 

Thank you for tuning in to another episode of the Sugar Solved podcast. As always, if you like what you hear. Share it with a friend. Leave a rating and review on your favorite podcast player and tune in next week for another episode of the Sugar Solved podcast, where we demystify health and nutrition. One gram of sugar at a time.