Karie Cassell, Registered Dietician, and Life Coach dive into emotional eating, and the fact it takes more than just knowing you shouldn’t do something to change habits. We discuss the diet industry and whether the diet is a good word or a bad word, and what Karie has come to discover it really means. We also discuss portion distortion, particularly in relation to sugar, as it’s in everything and it’s so easy for us to get too much sugar in our diet. Again, sugar is not bad, our body needs it, but it’s all about getting the right amount and not too much. We also dive into some tips for surviving trick or treating and all the sugar that goes with that! Karie also digs into types of sugars and sugar alcohols. So much helpful information is packed into this one session as well as the fact Karie has a brand-new book out, called “the Domino Diet”. You can click below to buy it on Amazon.

Contact Karie here:

www.TheDominoDiet.com

Buy Karie’s Book “The Domino Effect” Here:

https://www.amazon.com/dp/B0985RY3JP/ref=sr_1_2?dchild=1&keywords=karie+cassell+the+domino+diet&qid=1625149733&sr=8-2

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Complimentary 30-minute consult:

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Discover Your Toxic Load Quiz: https://welcome.yourguidedhealthjourney.com/yourtoxicload

About the Guest:

Karie Cassell is an internationally known professional author, keynote speaker, registered dietitian of more than 30, and a certified life coach. Since the age of 13, she has been called to serve in wellness. After studying alternative medicine, she became a dietitian and worked in several areas of health and wellness including specializing in heart disease, diabetes, and sports nutrition with the International Olympic Committee. Karie has worked in all spectrums of health from acute, chronic, and preventative care. After working in an acute care hospital, she felt pulled as a trendsetter to build a chronic care model where she specialized in diabetes. As a Certified Diabetes Educator for 10 years, she worked her way to winning awards and to be on the Board of Directors for The Canadian Diabetes Association and Chair

About the Host:

Melissa is an Integrative Health Practitioner helping people get to the root cause of their health issues. Melissa neither diagnoses nor cures but helps bring your body back into balance by helping discover your “toxic load” and then removing the toxins. Melissa offers functional medicine lab testing that helps you “see inside” to know exactly what is going on, and then provides a personalized wellness protocol using natural herbs and supplements. Melissa’s business is 100% virtual –the lab tests are mailed directly to your home and she specializes in holding your hand and guiding the way to healing so that you don’t have to figure it all out on your own. Melissa has been featured at a number of Health & Wellness Summits, such as the Health, Wealth & Wisdom Summit, The Power To Profit Summit, The Feel Fan-freaking-tas-tic Summit, and the Aim Higher Summit, and has guested on over 30 different podcasts teaching people about the importance of prioritizing our health and how to get get started. 

www.yourguidedhealthjourney.com

LinkedIn: https://www.linkedin.com/in/melissadeally/

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Hi, I just wanted to take a moment to let you know that I have launched my YouTube channel and all of my podcasts are being loaded there as well. So if you're enjoying listening to the podcast, you might like to try watching them, particularly the interviews on my YouTube channel. And I would love to be able to brand my YouTube channel, but I need 100 subscribers first, so I'm going to drop the link to my YouTube channel in the show notes. And if that's something that's of interest to you, I would love it. If you could go there, click on it, and subscribe and help me get to a place where it can be branded. Thanks so much and enjoy this episode.

Imagine getting up every day full of energy is if you were in your 20s again, what would that be like? What would that be worth to you? What is your health worth to you? Think about it. Your health isn't everything. But without it. Everything else is nothing. And yet too many of us are taking it for granted until something goes wrong. No one wakes up hoping to be diagnosed with a disease or chronic illness. And yet, we've never been taught how to be proactive in our health through our school system, or public health. As a registered health coach and integrative health practitioner, I believe it is time this information is made available to everyone. Combining new knowledge around your health and the ability to do my functional medicine lab tests in the comfort of your own home will allow you to optimize your health for today and all your tomorrows don't wait for your wake up call.

Welcome back to The don't wait for your wake up call podcast. My name is Melissa dealey I am your host, and I'm super excited to be bringing you another amazing guest today. Karie Cassell. Welcome, Karie .

Thank you, Melissa for having me. Very, very honored things.

I'm very excited to have you. So Carrie is an internationally known professional author, keynote speaker, registered dietitian of more than 30 years a certified life coach. And since the age of 13, she has been called to serve in wellness. So Carrie, I would love for you to just share a little bit about your story that since the age of 13, you've been called to wellness. Most people don't realize it at such a young age. So I'd love to have you share.

I didn't know what at the time either. I was grabbing the nutritional Almanac book off the shelf at my parents place they were selling vitamins for a distributor company. And so books and vitamins were around me, I think you know, when you connect the dots, it all makes sense now. And while my friends are reading Vogue magazine, I was reading nutritional Almanac and I actually thought that was normal. And it was fast forward in a sitting in a biology class biology 30. And I knew about these vitamins that were being taught about my girlfriend from behind whispers How do you know that already? And I thought, don't you know that already? So apparently not. So I again thought it was normal. And it sort of made me realize, oh, if I have a natural interest for this, maybe I explore alternative medicine ended up in new alternative medicine. And it was there that I would start asking a lot of questions. And how does that vitamin work and I just had such a strong curiosity. And it led me to becoming a dietitian. So I have a great background in terms of alternative and non alternative medicine that I combine, I think it's kind of unique. But at the same token, I'm very, very passionate about it. So I don't know if it's so unique. I just feel that I've just been pulled in the right direction.

Well, I can absolutely feel your passion. And I love that. And I love like that all around background that you have, right because we now know the body heals best when we're looking at the whole body, not just one piece of it. And so having that well rounded background allows you to, you know, give so much more to your clients as a result.

Definitely, in fact, I didn't feel that it was well rounded. Summers around hitting 40 I hit perimenopause and felt that what I was giving in terms of my nutrition and both backgrounds. I thought were having a wonderful impact. But then when I was going through my own column elements, I realized oh, there's some missing pieces. And until you're going through things, you don't have a white picket fence. You realize, oh there's other things within the curriculum. So it's actually throwing on a life coach hat I became a life coach as well. Then I discovered all this, the treasure trove of missing tools. And when you mentioned whole in terms of Addressing things within a person, I'll give you an example. Let's say somebody came to me and they have emotional eating, you know, might be sugar, which we might talk about here today. Yeah. And if they have an emotional eating, maybe it's connected to, they had a fight with their spouse, teenager. And that's a trigger. And they don't realize this emotional connection. As a dietitian, I was maybe able to say, you know, Thou shalt not eat sugar or some sort of messaging like that, but not addressing the emotional piece, and connecting it to relationships was a missing link for me, now I have the tools to be able to bridge the two and get to the root of the problem, or the challenge or the situation. And that now is holistic to me. And I do that by assessing four main areas of your life, which is health, career relationship, and time and money. like four wheels on a vehicle, you don't just check the balance on one. And if you're over inflating one, or under inflating another vehicle drives out of balance. So I look at pull, as you said, that's great. I love that you said that.

Well, I love how you've explained all of that great analogy with the four wheels on the car, and you know, looking at all four aspects of someone's life in helping them overcome emotional eating. Because you're right, there are triggers that cause it that they may not be aware of until they work with someone who can help them unpack it, you know, peel back layers of the onion, right? And so I love that you do that. Because when I started my work, guiding people on their healing journey, it was for the same reason, right? I had experienced going to a naturopath. And it wasn't actually for me, it was for my kids, but figuring out their food intolerances being told not to eat these foods. And then that was it. Right? I was able to do that for my children. But it made me think, well, what if it was me. And now I'm being told not to eat these foods, and I'm already feeling like crap. And now I have to figure out new recipes and new ingredients. And I don't know what these are? And is it really going to work and my brains chirping at me and all of these things that can so easily pull us off. But when we combine what we know from science, and the you know, emotional aspect of healing and supporting and what our brain is doing, it's our best friend when it's keeping us from stepping in front of our bus, but it can be our worst enemy when it's keeping us in our comfort zone. Right? Sure. And we need to move out of it. So I love I love that you

have both because I think you know you can really serve your clients well. So that's amazing. Yeah, it's extremely impacting. And it's, it allows to give a poetic license for where we are in our journey on this planet. In from multitude of we can look at the pandemic, we can look at all sorts of things to explain that. But we have a subconscious unconscious brain and you're alluding to that, you're very aware of it as well, that our subconscious makes up 90 95% of our brain. And our conscious mind makes up five to 10%. So we have all this DNA and ancestral and mechanisms that are happening. In other words, we don't have to think about breathing happens automatically. But if I stop and think about my breathing with my conscious mind, I can change it. And that subconscious is so in touch with all internal mechanisms. Do you have enough food on board? Do you have enough nutrients on board and it will make adjustments accordingly? And if we're not understanding how to work with that, I believe that's where we slip and fall. And it's not a fault of ours that we weren't taught this handles diet programs, ironically, because we might talk about my book, for instance, which is called the domino diet. Please let me elaborate on that when it come when the time comes. Most diets don't equipped us with with the mind part. Yes, they set us up to say that willpower will be enough but it really is not. Unless you understand how to collaborate the two brains that we all carry. And we're new on the planet of having abundance. We didn't have that before so all of our are many of us are have an upbringing with scarcity thinking a lot of thinking, such as eat everything on your plate. Yes. So there's starving children in the world which he didn't solve anything by eating everything on your plate. Unfortunately, our ancestors only knew that type of thinking to pass down to us. And now we have stores in every corner you can buy two for one and we have abundance. We knew that so understanding how to work with that I think is so key in setting goals with the conscious mind.

So true. I love everything that you've said there. And I, I use that same analogy of, you know, your parents told you to eat everything on your plate because there's children starving in Africa. And when I'm referring to it, it's usually around food sensitivities that we've lab tested to see what they are. And the person's like, well, it can't be that food. I've eaten it my whole life. But what's happened is because they kept getting told to eat it as a child, and they were probably saying, I don't want to eat it. And the parent isn't listening to the child because the parents doing what they think they know best the child is, doesn't have good vocabulary to truly say what's going on, like it gives me gas or gives me pain. They're just saying I don't want it. And we start listening to our body's cues over time. But as we get into adulthood, we reach a tipping point with our toxic load, and then the ongoing onslaught and inflammation caused by continuing to eat foods that our body struggles to digest until some other pain happens, that makes us take notice. And then we do the lab, and then we remove the foods. And they're always astounded at how good they feel. And it doesn't mean we have to remove them forever, either. It's just removing them long enough to allow the digestive system to be healing, and the inflammation level to be coming down. And I don't know if you talk about this in your book, but our microbiome is individual to each of us as individual as our fingerprints. And so to your point about diets. So often, we're looking at the diets, because the magazine on the shelf at the checkout counter says she lost 30 pounds in 30 days, and you can too. And then we try to follow it It worked for her, why won't it work for me, and then it doesn't. And then that can lead to more emotional eating, because now we're beating ourselves up that we're a failure. And it's not that we're a failure, it's that our body is different to that person's body. And that diet isn't necessarily going to work for me.

Yeah, I have so many analogies as you're speaking that we don't want to I pick that. To a degree I mean, we're 6 billion or so whatever, 7 billion people running on this planet, with hearts and digestive systems and brains. So to me, it's sort of like having a house we have walls and a floor. That's a foundation that happens for almost every home except for maybe a teepee and and a blue, but just bear with me for a moment. But we within the home, we have different size rooms and borak paint colors. And so there is some customization within that. But there are some foundational principles period range require a certain amount of new Tran or bone skeleton, we all walk with a skeleton, both men and women. You know, there's some stereotypical things such as women need more calcium, no Ben have a skeleton as well. So there's, there's a little bit more tweaking required in the customization of what you just described, microbiome or otherwise. But one of the beauties is, I mean, it can be so complex in the sense of an iceberg. You know, the tip of the iceberg is I have cravings, right? Or triggers. But underneath that is so many things as you were alluding to, and if we could pause and just really dial into our intuition. Pause and understand, which is part of really focusing on the book is being able to breathe and switch into the parasympathetic system, which I call the r&r system for simplicity in the book versus being in fight flight response, which is our major trigger primary response. Nowadays, anyway, we digest we completely have different systems, hormonal system is occurring, how we absorb nutrients based on that simple technique. So yes, we can go to a lab, yes, we can analyze data, we can look at blood work. But if we don't go to the basic foundation, we miss on some of the easiest, simplest, cheapest ways of absorbing food, which is to breathe into the parasympathetic. I'm sure you

agree with it. I am meant to turn our digestive system on I do teach this all the time. So I love that you brought that very important if we want proper absorption of what we're eating and for the nutrients to actually get to the cells that need it. body has to be able to break it down. But if digestion turned off, then that's not happening. Right? And so that is what's causing for some people digestive issues because they're eating in that stressed out state and they don't realize it because it isn't taught like I didn't learn this in high school or through public health, etc. So I love that you've put it into your book. So the domino effect. It's not out yet, right? It's coming out soon.

No, it is out now. Oh, awesome. launched on August 31. So still very fresh. And it's hit bestseller. So yeah. Congratulations. It's called The dominant diet, a lot of a lot of me wants to explain that word diet because it has a negative connotation. And I actually fought with the title that came to me in the middle of the night, you know, one of those things that occurs, right, I actually seen these dominoes happening in the middle of the night. makes me sound a little bit woowoo here, but that's what, that's what happened. And I argued back and forth with I don't want the word diet, it's negative and, and then something told me to go back to the original meaning of it. Right? And it downloaded for me Oh, I know what that is. And so nowadays, I'm known as what's the called the diet a diva. Why? Because the word diet comes from the origin data, a Greek origin word data, which means a way of life. And it's only in the last, what, three decades, maybe maybe four decades, that diets have become what we call fad diets, programs off kilter sacrifice, guilt cycles, that wasn't the intention of the word. And wouldn't it be nice to bring it back to be a way of life where it isn't so mixed up. And it isn't guilt cycles. And so I think you were alluding to that earlier, we get on this track, and then we don't do well. And then we feel guilty for it. So if it was set up some simply, and we could go with a breath, or they could go to our thoughts, they could actually still enjoy chocolate, but just not portion distortion of whatever the case might be. We could have it be a way of life. And so I just love the concept of the word diet now. So it doesn't have a negative connotation to me. And I feel like I'm actually a dietitian on a mission to bring back the true meaning of the word diet and put the heel back into health. Because health itself has become such a chopped up word, young girls think it's looking at a certain way as Hollywood dictates or Vogue magazines with the table, say

magazines at the checkout counter dictate Exactly, yeah.

And no, nobody has a degree or the background in science, it's a lot of anecdotal information. And yet, it's educating a lot of our young people. And that, that becomes the notion of health, instead of let's breathe and pause actually at meals and not have the news happening. And anything that puts us in fight flight. So let me just address for a second. Us running from a mammoth or fighting with our spouse are fighting with their teenager or driving in traffic while eating is no different to the body chemistry. And as you've taught your clients from what I understand here, that's not a recipe for any digestion and absorbing nutrients. So then we go and find supplements and all sorts of other things to try and cover up band aid, what we could just so easily do, and maybe become creatures of default into the calm, parasympathetic system, where another set of hormones exists where diseases with lower, more serotonin comes in. And it would offset cortisol, which is in the pipe flight response. And we would probably fill up quicker, not need as much food not need as much chocolate. It's, it's like the domino effect in that direction just by breathing. And absolutely true, send us an email if I repeat a lot, because I'm just so passionate about it. And I

absolutely love it and everything you're saying I agree fully with. And to your point about the hormones coming in, when we slow down, we're giving our leptin hormone, which is our fullness hormone that time to tell us we're getting this

right, as also ties into sleep, which is also from the serotonin

all ties together. I love your comment portion distortion there.

And

I also want to say so somebody said to me once about the word diet, the way that they had justified it in their mind, because you know, as were creating habit change, etc, we do in that process need to create mindset change, right? And you've got triggers that cause us to act one way and so then we need new triggers that cause us to act another way and that will often come with having a different mindset. So she said diet is simply did I eat today? Right? And that was a good one for her because that was somebody in the corporate world that would have you know, her breakfast, trying to eat healthy, but have her breakfast at like 6am in the morning and leave and go to work and work, work work and not ever slow down for lunch, right? Yes. And then, you know, get something for dinner at eight or nine o'clock at night and then try to go to bed on a full stomach. Right? Yes. And so it's not only about what We eat. And if we're in our parasympathetic nervous system when we're eating, but it's also about the timing of our meals and not eating immediately before going to bed and then going to bed while our body's still digesting that's negatively impacting our sleep, or going too long between meals, or the flip side of eating too often. Now, yes, there are certain groups that might need to eat more often than others. But in general, the timing of when we eat matters as well. Yeah, or, you know,

there are work scenarios for, you know, it's not easy to slip off and have a snack, but understanding food digestion. Accordingly, if you're in sports, or you're an athlete, period, if you understand food digestion, you can fuel your body for that sport, but not too much, because a lot of fine tuning. So I do talk about it in the book, how carbs digest proteins, and fats, and fiber. And then you can really customize your meals accordingly. And I think that's what we're not taught that, but I think it would be really, really key, especially in the corporate world you just described, I just hopped off the phone before coming on with you here and a gal who is having heartburn, a lot of heartburn. And really, when we get down to it, it's the coffee on the empty stomach in the morning. And I'm not saying no coffee. But to have small, something small. She says I can't have breakfast. Well, sometimes that word is daunting. We don't have the time or saying in our minds. But we can begin small they can begin having something to buffer. Otherwise come down with the choice of Well, do you want a coffee? Or do you want your you want

your marker later

on? I will have to give it my coffee. Now I really, really it comes down to that customization again, but your intuition is probably telling you she was really to hearing a small voice. Maybe you should eat a breakfast, maybe you should eat breakfast. And the thing with our wonderful intuition that's never booming or alone, right? It's when it's subtle. But pay attention. If you pause you'll you'll hear it. Right.

And then you know, some people just want that support of what their intuition is telling them through seeing an expert like you, right, because they haven't heard it before. And now as when they're hearing it, and they're just doubting themselves. Exactly. That's undermining anybody on them. You know, it's not something we're taught in school. Exactly. And so that's that other side of the brain pulling us back into the comfort zone to doubt ourselves, right? And but just taking that action, even if you're hearing it, instead of just ignoring it, take that step to reach out to somebody who can confirm that what your intuition is telling you is right, so that you can keep moving forward. Absolutely. So yeah, portion distortion. Let's talk about that in relation to sugar.

Oh, yeah, absolutely. That's a great one to use with. I don't know where you want me to go? Sure. Because I can spiel on about that. But what I will say from a dieticians point of view is unfortunately out there messaging is so confusing. Yes, we are our bodies a meat sugar. Yes. Be we convert so many foods to sugar in our body. Yes, from grains, but from fruit from even milk and milk products. There's a plethora of ways that we convert to sugar in our body. And if we were to say, I will eat less sugar. That subconscious brain is listening. And it does not like that messaging. Because it will it is busy trying to pump your heart, inflate your lungs, your digestive system, feed your brain and it is 24 seven, autopilot doing that. And as soon as it dips down, that we're not getting enough food supply, it'll make for cravings quick like and then we're berating ourselves because we're craving sugar. So I always like to premise the point that it's not about a negative about sugar being a fuel as much as your vehicle needs the gasoline and you put it in the tank and you fill it up. But what happens when you start to fill it up to the point of full overflowing clothes. Or I like to use the analogy with tires because I do talk about the four tires on the vehicle. If you take that air to the tire and you you obviously need it or you're not going to drive anywhere, take the air out of the tire and over fill it and it could burst or there's damage or dries your vehicle out of balance. So honestly it's the same analogy. You need some sugar, not too much and that is so different for everybody. You're an athlete, you're a coach potato, you're a desk worker, you're a postal worker, it is so different for everyone that it does require some customization at the very end of the day, it's it's never if it's if it's a sugary food, it will enter your digestive system and probably only last within about five to 30 minutes, I wouldn't even say 30 minutes is a bit, it's a bit of a stretch. And it's not even about the sugar so much as the insulin that's required to have that sugar go into ourselves, like a key that opens the door to ourselves. And insulin is a fat storing hormone. So it's kind of a double whammy when we're overdoing portion distortion with sugar, or fat, or protein, or carbohydrates period. So that's my introductory spill on sugar. If you have specifics about that, I'm happy to answer that. But it's really important that I don't promise it that it's negative. No, I

totally understand. And I fully agree with you that you know, the body needs the sugar, it's converting it to glucose, it's taking it to the cells that needed it cetera. But it is the portion distortion because we have so many people that are going down that path to being type two diabetics because of that insulin response, and then the body becoming resistant, right? So I would love you to talk to you like, Are there you know, good sugars and bad sugars, for instance, that you would like to share with the audience are better sugars, I think that's what people would like to know is we're not we need sugar, we don't want to avoid all sugar. But what sugar options are better than others, for example,

at the end of the day, one of my specialties is in diabetes. With him, I've had the privilege of working with these individuals with their glucometer sitting beside them so that we can actually measure their sugars immediately. And all these wonderful tests that you and I wouldn't be able to pick up on the same details unless our pancreas is similar. And it's not necessarily the sugar by the way that and I know you know this, but I just want to make sure our audience does that. It's not sugar that leads to the diabetes, it's often actually an insulin resistance, as you mentioned. But if you're an apple shape, you're more likely, exactly coming back from come from over eating protein and over eating fat and the whole gamut. Yes, at the end of the day. Sugar is really really where they have to pay a lot of attention. And at when it comes down to what type of sugar. Well, when you have candy, for instance, usually that sugar is going to be dextrose is the simplest molecule to enter your system. So in fact, if you have somebody who's having a low blood sugar, that's the best thing to give them. rectify that in a heartbeat, so to speak. And then if you have fruit, for instance, it's called fructose, which is a couple of molecules, not just one molecule, so take slightly longer to break down. But that fruit may also have skins or fiber, for instance, anytime there's fiber, it takes even longer to break down. This would be our goal, to find ways to consume our sugary kind of containing foods, where there's more fiber wrapped around with it. So now another words, if you have an apple, and you have a little bit of you know, peanut butter with it, or some sort of combination, it would slow down the spiking of that sugar, therefore you would need less insulin in the first place. So that's one way of answering your question. If it's more about natural sugars, such as honey, molasses, and there's a plethora out there nowadays, if if I was working with a diabetic, for instance, they their sugars would spike up only, there'd be only about two minutes difference. For instance, table sugar to honey versus molasses, there's very little difference, it's important that people know that natural is still going to cause some of similar effects. But I do like the fact that molasses has iron balls and a few other things. So there can be other such empty calories coming in here using other sources, but portion distortion still to be aware of with those sources as well. There's other types of shooting like lactose, which is in yogurt, milk, milk, and so forth, which is also a couple of molecules combined. The other advantage is that there's protein, so it does slow down slightly. So there's better in that sense. I don't know if I'm answering your question. We are and still means to watch female.

Yes. And I love what you're saying about slowing down that you know insulin spike I've been actually calling it lately the flattening of the curve.

Because people understand that.

Exactly. It applies here as well. Can you talk to sugar alcohols at all in terms of better or good options, bad options are they all the same?

It's unfair to our individual for one so they enter this the system slower as well. They break down slower mantle's are the Paul anything that ends in all usually is something if you look at the label an indicator but for some people it does cause stomach problems or digestive issues so let's just say that you found a protein bar and it says you know low sugar of some type you know that by looking at the label says oh two grams of sugar which would be considered low but looking at the ingredient list that may have alcohol sugars and many have it made the connection oh that's why in the morning I have stomach issues if say that's when they consumed it. So I always like to warn people that a it's not going to give you a fuel source so you could feel sluggish later pay attention and number two, digestion for not you know, for some not everyone, it can be an issue for my diabetic clientele, it sometimes is worth it because the protein combined to get a sweet flavor get rid of some of the cravings but there's still calories and there's still consideration that way but it's not a terrible option.

I just wouldn't call it my only go to write but that reason What is your go to for diabetics? What do you recommend

I would work with them first. In terms of in a lot of this discussion is called the glycemic index. It's right you've heard it weaves in and out it's very popular in Australia for instance, but in Canada in the US it's it weaves in and out in our dialogue. But generally I like to combine things so if you're having a sweet craving if it's chocolate I would probably just suggest good quality over quantity right? Go for good quality over quantity sometimes in fact, ala sell it'll save a second helping by having one good square chunk of good quality chocolate dark chocolate. Yep, there's antioxidants some good things about that there's nothing wrong with that. Right furniture turns into chocolate bar. Yeah, that would be one avenue if I'm working with somebody who craves chocolate for somebody else Oh, let's just you know, I'm looking for sweets, I first would look at are you spacing your meals too far apart? And have you had enough carbohydrate intake in your day because you'll start craving sweets because your body's looking for that sugar. Right so that's one of those but if it's more of a trigger I you know, it's not even about hunger, it's just a trigger, I usually will try to combine again if it's a trail mix even right I would take things like nuts, dried fruit, handful of chocolate chip something like that. And make that batch last for quite some time to baggies so that it's not a Thou shall not it is again a portioning but it's it's done with more nutrients either then I just put a few more nutrients in raisins have more iron, so I'm looking at is possible that their nutritional deficient. And depending on if I'm working with women or not, iron can be an issue. So these are some of the things that we'll try to twist together. So it's a bit of customization in that sense. frozen grapes help some people because it takes longer but it gives you sweetness especially when you freeze the frozen half bananas dipped in a tiny bit of Nutella.

So these are sugar containing but then you can see I'm saying a bit of portion distortion as if being squished down there. Yes, and something that I always really helpful for people is to mindfully enjoy those right so again, we're back in that sympathetic nervous system that we're not putting a fistful of the trail mix in our mouth at a time but you know almost being like little chipmunks and just nibbling away at it and really choosing to enjoy it because again when we do that we we get full faster and or say you satiated by what we're eating and we don't feel like we need to eat the entire bag or whatever it

is that you're Yes, eating out of right. Yeah, and I mean I'm going on a limb here and having worked with some people to say that this is what happens for some when there's a binge episode Hey, you could have gone too long with od and usually three to four hours without eating is a potential trigger. And let's say you've gone grocery shopping you got the groceries you go on the house, and you set them down it's near to supper you're hungry you're starving so you're starting to put things on this cheap and in this cheap episode is about to happen potentially. Or the bought the cake and you intended it's going to be for later but you start to have this potential binge trigger. Often I think what happens is we want to do it so fast, so that we don't stop and listen to that voice that talks us out of it. That's a really we don't want to get talked out of that. We want to do that without the guilt feelings. And we rather like our teenager that's still inside of us to just like our child would rather do the forbidden and get punished afterwards. Right. enjoyment. Right. So if you're prone to bingeing, and you're prone to that, that that feeling, I would go back to how it's being set up in the first place it should your I go to say, should you should not be I should not? It shouldn't be a Thou shall not, that should be a, how can I weave it in? Do I bring chips in my home at all? Because I might be more tempted to? Or do I do a compromise with popcorn? That's what I do. Instead of that shall not right. It's a compromise that works with marriages, or agers, and it works with our psyche in terms of allowing ourselves Yes, the 8020 rule, which I know you believe in as well, yeah, anytime we go into that full on denial mode, then that's when the brain gets really scared and starts totally firing up.

So Thou shalt not the denial absolutely doesn't work.

As a cautious like specifics, who say, I will eat less sugar, you can't cash a check that says less sugar less or more. But if you specifically say, I will have one sweet a day, and you have that as your dangling carrot, pardon the pun, you'd be surprised, you know, by the end of the day, and it doesn't feel like a guilty thing if you've set it up. Yeah, and the subconscious feels good about that. In fact, I often suggest while as you have your supper, and before you put the plate in the dishwasher, and so forth, while you are full, put your snack item on the counter that might be had around eight o'clock, depending on your supper time, depending on what you ate. That's a whole different how to put that small portion deserve the little ice cream bit, whatever it might be already ready to go instead of going and then sitting and watching TV and then talking yourself in and out in and out of having that snack or not. And then you start searching the pantry in your mind and searching the fridge in your line. Employer you know you're losing out, because you've triggered up so many cravings. And the subconscious is with you thinking about what you've watched on TV and so forth. Any planned Thao shell is okay. And your subconscious mind isn't going to trigger the same.

Exactly, because we know that what you focus on expands right so as soon as you start focusing on those images of the pantry or the fridge and it's just gonna keep getting bigger and bigger, but you're not going to focus on it. If you've already know what you've had. You've told your subconscious I'm going to have my one sweet and it set out and it's there for you. So I love that as a strategy. Before we end I have I have a question for you just because of the timing of this episode coming out which is right before Halloween, and we're talking about sugar. So I would just love to ask if you have any tips for people around Halloween because you know you get these boxes of 90 pieces of candy and you're gonna give them out and then you still have a bunch left afterwards. Right? What do you recommend around that for people?

I'll, as you may have noticed, I answer with long responses. One number one, I was the kindergarten mom for a stack for Halloween. Lucky me dietician, my daughter comes to me, you know the night before, hey, you're the snow. No, I want to represent the health. But being I had an idea. So I'm saying this for other moms out there as well. I had all the children take Japanese oranges, Chinese, whatever you want to call those Mandarin. mandarin oranges, thank you. And I know they all have the ability to draw a little Skeletor jack o' lantern typefaces on them. And then I took one jujube green or black they could choose to put on the top to represent the stem. Those kids ate those oranges and they enjoyed the little doop doop afterwards was one little Juju because they were part of the interaction and creating their own faces and then showing and sharing. It was such a download for me that it wasn't so much about the actual sweets, it's a lot of the hype. It's the, the showing and the kids and ever since then that's what we do in our household. We begin our our jack o' lanterns with those oranges. So that's one the other is with Get the type one diabetic children that I've worked with over the years, I would suggest to them that they pour out their bag, select out their most important precious items, and then bag up the rest for the candy theory to come take away that will be replaced with a toy. And that leads me to the next point. It doesn't have to be all candy. There can be pencils, there can be all sorts of things, stickers that can be part of the trick or treat reward systems and I just try not to have too many of the temptations in my house. Luckily, the little bags of chips are the equivalent of one slice of bread and a teaspoon of butter. Okay, so it's not terrible because they're small, right? Luckily, the arrow bar, the little mini guy is equivalent to two cubes of sugar. Okay, as opposed to the ones with caramel and so forth, which will be more like three left. Luckily, the kit cat, I probably shouldn't be do Brandon's endorsement right now. But

some of them are better than others. This is helpful. Yeah.

If the if the label says five grams of sugar is equivalent to one cube of sugar, it's actually four. But I like to work with fives. It's easy math. Yeah, my brain. And so these little chocolate bars, the minis are usually about 10 to 15. They're not the problem. Enjoy one. It's three or four or five. And so I just personally don't buy them in my home because other little fingers around here. Don't need them. They can trick or treat. Bring a few home and an asset.

That's awesome. Well, I love all of those tips. Thank you so very much. Yes, it is such a tough time. And in our neighborhood, we have dentists and I actually really loved it. They would give out a little a toothbrush and tooth loss. Right? Right. didn't necessarily think it was great. But as a parent, I thought that was brilliant, right? They're gonna need creative ideas. Yes, exactly. Exactly. So we've talked a little bit about your book, I definitely want to get your book myself. And I do recommend audience here to grab that. We'll put the link to it on Amazon in the show notes for everyone. So the domino diet. But who is your ideal client? I know you've talked about different clients that you work with. But do you have a particular ideal client? So someone listening, they're going to be like, Oh, that's me, I need to reach out.

It's It's so it used to be I could have asked that question. Just point blank, you know, I worked with diabetes or now it I have after having, you know, menopause experience myself. I addressed that a lot in the book, I actually call it men of menopause, nano paws, and men, oh, pause, I think a little bit humor. And there's really important. So there's that point. But then I actually worked with a gentleman that I just love leaves his story throughout, about how he had gout, and how his desire to drive up. vitality in life was just kind of dismal. But when we discovered his dream of being a musician who rectified his whole desire of health, so to answer that shortly, it's it seems to be people that have maybe hit that 40 to 6070 ish range, right? I feel like their vanity has the desire vanity stress to go down. Right? tality is trying to pick up the slot, but then they're tired and it's extracted a few other things that I have little tools with that seem to be the game changer, which I love doing. So it's those kinds of both men and women.

That's awesome. And I totally get it we get told to niche down but then you have all sorts of different people coming to you. So I have the same problem with answering that question. But as you said, some people know exactly what it is. So what is don't wait for your wake up call me to you. For me.

The privilege again, of working with so many individuals who are diagnosed after the fact who were told you had pre diabetes, then there's diabetes. And once you hop over the fence, there's diabetes. We could talk about that that's a different topic altogether. But the fact remains is many of them would say to me, gosh, I wish I would have known Gosh, I wish it would have not seen myself as invincible because it's it's a burden. It can be a burnout burden. So think about every morsel that goes in your mouth, every activity that you do, taking food with you What kinds of foods measuring your sugars, medications, that's just one diagnosis. There's so many diagnosis. And if there is this sort of well, I'll wait until there's a panic of fear a reason to really dial into health. But unfortunately, fear only lasts usually about six months in terms of long Turn results. And then we tend to go back into our you just describe the comfort zone. And so if I'm answering correctly, it's don't don't wait for the diagnosis. Trust me. It's regrettable for most people. There's only a few that would say, God, I'm so glad for that diagnosis because it might be up, right? But wouldn't it be nice to have done that beforehand. And I think if we just set it up simple, and made it not so daunting, one step at a time, and 8020 rule, one goal at a time, honestly, without guilt, we would probably climb that mountain a little bit more efficiently and quicker. And we would achieve the summit, as opposed to making it as if we're going to quantum leap.

Right. I love that. And I agree with all that you've said there. If you can share with the audience how they can reach out to you. Oh,

thank you. Yes. If you Google anything, the domino die, you'll find me. Okay. Basically, that's the best I mean, I I'm sure you'll be putting some links as well, my phone number, people text me, I have a website, the domino diet.com abdominal diet will will pretty much help you find me and I'm on Amazon. I'm apparently Ingram's and the Canadian way of getting me on chapters and so forth is still being worked out. But Amazon is definitely one way.

Awesome, okay. And we will put your website and phone number etc in the show notes so that people know how to reach you. And then just what would you suggest to someone or a tip or a message to, don't delay start on your healing journey today.

If you're waiting for Monday, or New Year's for the next New Year's or the next year's, it's usually a paradigm and it has a lot of fear. The subconscious is listening. And it wants to keep you in that comfort, as you've mentioned, but when you take a step, one step, drink more water, try a small break just one step, the subconscious starts to go union business. And you will begin to see other ones that are revealed to you very quickly. Going for a 10 minute walk out your house means you have to 10 minute walk back, you've just done 20 minutes. It's a simple experiment, if you want to call it an experiment, that beginning a step rather than waiting for the perfect. Perfection is a form of delay tactic in your paradigm world. So just begin a small step and then make the call or then make the connection with somebody like myself to help customize.

I love that. Thank you so much. I just I recently said something very similar. It's there is no best time to get started. But there is a perfect time and the perfect time is now.

Yes. And let me just say the best wording I used for myself even in writing a book. Don't take perfect action. Take massive imperfect action. Yes, yes. That'll get you into progress. Exactly.

I love that. Well thank you so much for joining me here today. And thank you for the audience for listening. And I look forward to having you back for the next episode of don't wait for