In this special in-between-seasons episode of No Shame in the Home Game, Lacey and Sara welcome Shannon Woodcock, a functional nutritional therapy practitioner. The conversation focuses on caring for how our bodies feel rather than look, debunking common nutritional myths, and advocating for balanced, nutrient-rich diets. Shannon shares her journey into the nutrition field, the importance of listening to your body, and provides practical tips for increasing protein and fiber intake. The episode encourages listeners to take small steps towards improving their health, emphasizing that even minor changes can make a significant impact.
Mentioned in this episode:
Home Management For!
Find more information about Home Management for Everyone at homemanagementfor.com
Welcome to No Shame in the Home Game, the podcast that cares
2
:how your home feels, not looks.
3
:I'm your co host Lacey, who's
just glad we're all here today.
4
:A little bit of behind the scenes.
5
:We had some technical
difficulties, but we're here.
6
:We're doing it right, Sara, my co host.
7
:Sara: I always say that one of the biggest
things I've learned as a mom is pivoting.
8
:And I feel like here right now, all
three of us are mothers and we just,
9
:we're like, yep, let's try this.
10
:Let's try this.
11
:We just kept going.
12
:And sometimes in life.
13
:That's all you can do.
14
:And we pivoted until we all ended
up in the same place with audio.
15
:So thank you to our guest expert, Shannon.
16
:Thank you for your patience.
17
:Thank you for showing up today.
18
:Please tell our audience.
19
:Hello.
20
:a little bit about yourself,
where you are, whatever you feel
21
:like sharing today, we're pretty
22
:Shannon: casual.
23
:Awesome.
24
:Hi, thank you for having me.
25
:My name is Shannon Woodcock and
I'm a functional nutritional
26
:therapy practitioner.
27
:It's like a big long title.
28
:I have a practice here in Cambridge,
New York, and that's where I'm hanging
29
:out right now is at my office space.
30
:I work predominantly with women, mostly
with metabolic and digestive health.
31
:Although I've had, clients from
all sorts of walks of life, a whole
32
:little core cohort of children with
eczema is kind of another random
33
:area that I've worked a lot with.
34
:children with gluten sensitivities
and things like that.
35
:So I've got a lot of different
niches, but predominantly
36
:metabolic and digestive health and
predominantly working with women.
37
:yeah, that's how, that's
the backbone of my practice.
38
:I know you were curious how I got here.
39
:I really started down this path
because I was having my own horrendous
40
:health issues about a decade ago now.
41
:that really sent me down a spiral of not
being able to get the help that I needed.
42
:This is like a story that's becoming
really common in my practice where, women
43
:are seeking help from their doctors.
44
:their doctors do care, but they
don't have the tools or they're
45
:sending them immediately into a
field with a lot of specialists.
46
:And those specialists are so hyper
focused on individual parts of the
47
:body that they don't ever get that
support looking at the whole system.
48
:And so that was sort of the same case
with me as I was having some health
49
:issues, and, it really lit a fire under
my butt to go back to school and try to
50
:figure out what was going on in my body
and how I could better support it on a
51
:more, practical level than just a lot of
either medications and or supplements.
52
:I felt like there was some lifestyle
things that were getting overlooked.
53
:I just didn't know what
they were at the time.
54
:And, I'm a lot wiser.
55
:I have a lot more information
on my own body now, and it's
56
:really fun to help other people
discover that about themselves.
57
:Lacey: Quick question from me.
58
:So I always get very confused in
like nutritionist, dietician, So
59
:where do you fit in all those titles?
60
:Shannon: That's an awesome question.
61
:So registered dietician, I would
say is your more traditional
62
:sort schooling approach.
63
:that dietitians have their four
year bachelor degrees in dietetics.
64
:Some of them go on to
have a master's degree.
65
:And, many states have a licensing
program, where dietitians can
66
:take their licensure state testing
and be licensed in that state.
67
:they're able to accept
insurance and things like that.
68
:And dieticians often go on, not all of
them, but many go on, you are a dietician
69
:if you're working in a hospital and
setting meal plans for patients and,
70
:nursing homes and things like that.
71
:so that was like the initial certification
that you could get in dietetics.
72
:And then, over the years.
73
:We've seen a need for
different types of nutrition.
74
:And so now all these other
nutrition professionals emerge.
75
:So my, program is not a licensed program.
76
:It's a certifying program.
77
:And so it's a, it has
a different background.
78
:the education is not as extensive and
it's more focused on the body and the
79
:whole body and looking at, balance
and systems as a whole, rather than,
80
:Learning to like count calories and,
real specific measurements around
81
:what, how much of this you need
and micronutrients, macronutrients.
82
:So I would imagine that if I sat down with
a registered dietitian, who isn't running
83
:their own private practice, that we
actually do a lot of very similar things.
84
:however, the background and our education
is just a little bit different, but
85
:yeah, there's a lot, there's like
kind of a can of worms of different
86
:certifying agencies popping out there.
87
:Folks who have graduated with my
certification are doing more like
88
:health coaching, where some have gone
on to specialize in, very specific
89
:types of nutrition, such as oncology
nutrition So yeah, it's a big broad
90
:field with a huge, big, net of things,
like everyone's running their own thing.
91
:Lacey: Awesome.
92
:Thank you.
93
:Sara: Okay.
94
:This is where I get really excited.
95
:I want to say how I met Shannon and then
I want to say how I came to understand
96
:her journey and I'll say it in my own
words and then Shannon gets to correct me.
97
:So first of all we met we're both in
upstate New York and we had a mutual
98
:connection who is my son's music
teacher, my drumming teacher, and
99
:one day I'd known Chelsea for years
one day out of the blue she just says
100
:I know somebody else from Nebraska.
101
:it was so funny because it
wasn't like she just met you.
102
:It was just all of a sudden
she plucked it from the tree.
103
:and so I reached out to Shannon
and said, we had this connection.
104
:So we met up for coffee and we
could have talked all day, but we
105
:both had things we had to get to.
106
:And I mean, it was instantly just.
107
:Okay.
108
:We're definitely going to talk again.
109
:And so that is our connection as we
both grew up in the same city, but we're
110
:both now living in upstate New York.
111
:And what I heard from your journey What
I heard was you had this health journey.
112
:It was Lyme's right?
113
:That
114
:Shannon: was a component
115
:Sara: to it.
116
:Yeah.
117
:Lyme's.
118
:Okay.
119
:And your health.
120
:it changed because of what was going
on and you got to this point and you
121
:weren't feeling like you were before.
122
:You didn't feel great.
123
:And like you said, you started down
that rabbit hole specialists who are
124
:looking at things through their own
little lens, but you kept going no,
125
:there's gotta be a different way.
126
:Like I'm not feeling good.
127
:And I know I've been there too,
where I'm looking at doctors
128
:going, I don't feel good.
129
:And what you're telling me is
only perpetuating the problem.
130
:It's not actually making things better.
131
:So what I heard is you took it into
your own control to go, what can I do?
132
:And then you started learning more about
nutrition and you went down this path.
133
:And what you told me was you
at first did this for yourself.
134
:To absolutely heal yourself.
135
:And then you saw this opportunity
of oh, other people could benefit
136
:from this, which I thought was
just so beautiful because that
137
:shows that voyage of discovery of.
138
:I need this for me.
139
:And oh, it can also help other people,
which is actually how I came to the
140
:work I'm doing, and it's so similar
when you're talking about that
141
:nuanced, how specialists or even the
dieticians, they might count calories
142
:and look very, very lasered in right.
143
:And sometimes when people
try to understand my work and
144
:they automatically think of.
145
:organizers.
146
:And I'm like, well, that's part of it.
147
:we're not going to discount that, but
if we're only looking at something like
148
:through a very specific, very tight lens
and you're not zooming out and looking
149
:at the whole home as an organization,
you're not seeing how it's all working
150
:together and what's influencing.
151
:And that's why I got so excited when we
were talking, cause you were saying all
152
:these things about nutrition that Just
to make darn sense, like I mentioned
153
:to you that my son's a vegetarian and
then you were talking about how, I
154
:think what you said was if there's not
enough protein, then that can actually
155
:influence your anxiety and your emotions.
156
:And I was like, Oh my gosh, I, it
makes sense, but I hadn't heard, I
157
:didn't know that it wasn't on my radar.
158
:So I'm immediately like, okay,
how do I up my son's protein?
159
:and it's just to me, it's one of those
aha, where it makes so much sense.
160
:I don't know, Lacey, do you feel
like this where you're just like,
161
:wait, nutrition, like we all eat
and it's in every cell in our body.
162
:Oh, yeah, like this is the cornerstone.
163
:Lacey: and I have a very complicated
relationship with food, and
164
:I think a lot of people do.
165
:my biggest frustration has been that
all of the diet recommendations don't
166
:take into account like actually living
your life and I would say in the past.
167
:Six months is the first time that I've
been able to actually really make these
168
:solid changes because instead of focusing
on that end goal, I'm focusing on, okay,
169
:how can I make this work in my life?
170
:and that's been a big change for me.
171
:I found this, dietician who's on
TikTok, but she had such a good
172
:way of explaining intuitive eating,
because that's something I've always
173
:been trying and her explanation
of it actually made sense to me.
174
:And because of that, and then me
learning, but part of my problem
175
:is I've never trusted my body.
176
:So How can I listen to it to
then eat the right things?
177
:No one was ever concerned about that.
178
:So there's just all these little
things that have a really big impact
179
:on what we eat, when and how that.
180
:don't get addressed.
181
:We'll just say that.
182
:Shannon: Yeah, absolutely.
183
:I can think of one client in particular
who she said to me at a certain point
184
:in our work together, she said, Oh my
gosh, all these years I've had this
185
:view that my body is working against
me and that I am, mistreating my body.
186
:And now I realize it's
the other way around.
187
:I'm actually actively working against my
body with every decision that I make, what
188
:I'm putting into it and how I am using it.
189
:And I'm realizing that my body was
never doing, it was, my body was
190
:just responding to what I was doing.
191
:Not, it's not its own separate
entity with a mind of its own.
192
:That is Doing its own thing over here.
193
:And you're trying to do something
totally different and it's not working.
194
:It's that if you're not actively seeking
out ways to enhance your nutrient quality
195
:or the amount of nutrition that you're
getting and whatnot, your body just
196
:can't, doesn't have the programming.
197
:It doesn't have the raw materials
to do what you're asking it to do.
198
:And then it's not working properly.
199
:So I love that.
200
:I love intuitive nutrition.
201
:I love people just like
listening to their bodies.
202
:And what is your body asking you?
203
:And sometimes we do need a little
guidance for what is our body asking?
204
:It's saying something.
205
:We just don't know what it is right away.
206
:We didn't necessarily grow up in a
culture of listening to our bodies.
207
:We've really grown up in a culture of
listening to experts, quote unquote,
208
:I'm in that category of people.
209
:And I'm so Conscious of that
whatever I say to people, that they
210
:actually are taking it home and
listening to what I'm telling them,
211
:and really, ultimately, I actually
want them to listen to themselves.
212
:What's their body saying, not what
am I telling you your body's saying.
213
:Lacey: Yeah, and I have PCOS,
and so my body was telling me.
214
:To eat carbs, but everyone's like,
no, you're not supposed to do that.
215
:And so I'm like, my body is wrong.
216
:And then I actually really like carbs.
217
:And so then I'm just suffering.
218
:And then you can only suffer for so long.
219
:And it's just such a cycle of.
220
:Shame that, I have a lot of willpower,
but it can only last for so long.
221
:Shannon: Yeah, and I always tell people,
I'm like, willpower is a muscle and it has
222
:to be exercised, but on that same note,
you can only use your muscles for so long,
223
:and so we have to actually learn really
solid, habits in the kitchen so that we
224
:don't have to use that muscle so much.
225
:Like any one muscle on your body
does not want to get used all day.
226
:No one would want to stand and
do calf raises all day long.
227
:Cause it would get very
tiring, very quick.
228
:Your calves would be cramping up
by nighttime and you would totally
229
:lose your ability to stand there.
230
:So willpower is the same way.
231
:It's just a muscle and we have to
exercise it to some extent, but we
232
:also need to like have tools for not
having to use that muscle so much.
233
:Sara: and I think this is such a
beautiful, like it just all came
234
:together of why I felt like you were
such a perfect expert to bring on
235
:because no shame in the home game.
236
:We don't care how your house looks.
237
:We care how it feels to
you and everyone in it.
238
:And it's not a one size fits all and you
get to listen to your own pain points.
239
:That's when I work with clients,
one on one or on the podcast, it's
240
:tell me where it doesn't feel good.
241
:don't tell me what you think society
wants your house to look like.
242
:Tell me what doesn't feel good.
243
:And that's when you and I were
talking, that's what was clicking
244
:for me is no, like, you don't
care how your client's body looks.
245
:You care.
246
:How does your client feel?
247
:Do you feel the way you want to
when you wake up in the morning
248
:and get through the day, right?
249
:And it's like looking at that,
pinpointing that problem, looking at
250
:the fundamental elements, looking at
you as a total system and realizing
251
:it's not a one size fits all.
252
:What one person needs is going to be
different from what another person needs,
253
:depending on their own, what they do
in a day or how their body's, made up.
254
:everyone's got different needs, right?
255
:Shannon: Yeah.
256
:I don't think that one size fits all is
appropriate for anything really in life.
257
:but I do, think there's
some basics of places.
258
:Like I always tell people when
I do group programs, I'm like
259
:here, this is a starting point.
260
:here's 10 people in one room together.
261
:And I'm trying my best
to individualize my.
262
:information.
263
:So let's all start with this one place.
264
:but understand that my expectation is that
you're going to go home and tweak this.
265
:You're going to listen to your body.
266
:You're going to tap in to
what your body's telling you.
267
:and I give them tools for doing
that so that they can say Oh wow,
268
:like this is where I started.
269
:And that is better than where
I was feeling before, but I'm
270
:still kind of extra hungry.
271
:What's wrong on this plate?
272
:I'm picturing this plate that I
often show people where like this is
273
:starting points for how much protein
how many vegetables how much starch But
274
:everyone's really different, I might
highlight in the room that there's One
275
:woman who's postmenopausal her plate
might actually feel better, slightly
276
:tweaked than this woman who's 20
years old and is expending a lot more
277
:energy metabolically just because of
her age and she's still in a muscle
278
:building stage, not a muscle loss stage.
279
:She's just burning more
calories throughout the day.
280
:Her needs are going to be a little
different based on this one plate.
281
:Then this woman who's, 10 years post
menopause, has really low estrogen
282
:and progesterone and whatnot.
283
:And, those are going to look different,
but you can start with the same
284
:picture, but then they have to work.
285
:And then they also have different goals.
286
:One might get headaches
and the other one has.
287
:cramping at night or some constipation,
like that changes what you need to
288
:put on your plate all of a sudden.
289
:and some people do have to be more
careful about certain types of
290
:macronutrients or even micronutrients,
based on their physiological needs.
291
:And that's really hard to speak to
a whole audience in that regard.
292
:because everyone's so unique.
293
:Sara: Can you actually, I hear
macro and micronutrients often.
294
:Shannon: Yeah.
295
:Sara: Is there like a short.
296
:Explanation blurb, or does
that go deep dive real quickly?
297
:Shannon: No, I can say so macronutrients
are our three main nutrients.
298
:We eat carbohydrates, proteins and fats.
299
:There's just three of them.
300
:That's really easy.
301
:Micronutrients are all those
vitamins and minerals that
302
:we get in the phytonutrients.
303
:I would put in that category.
304
:And so all the things that we're getting
from when we digest those foods, those
305
:are breaking down into micronutrients,
the smaller particles from the
306
:carbohydrates, the proteins and the fats.
307
:Sara: when I thought about bringing
you on, I thought about, okay,
308
:let's help some of our listeners.
309
:I'm going to tell you a little bit
about, what we're doing in this day to
310
:day, and both you and I are the same in
the approach of we're not interested in
311
:overwhelming or not interested in telling
people here's 10 things like that's my
312
:whole thing with like magazine blurbs
it's do these 10 things in your life
313
:will be perfect and don't tell me to
do 10 things I'm immediately like, no.
314
:You had an idea of what one of
the common things that you hear
315
:often from women about food.
316
:And if you'd like to share
what that is with our audience.
317
:Shannon: Yeah.
318
:my goal for everyone I work with is
to help them increase their vitality.
319
:And I think we can only do so by
Putting more nutrition into our body.
320
:and that looks different
again for everybody.
321
:Like we just said, one of the common
things that I see people doing that
322
:I think is to their detriment is and
I'll speak to women, cause again,
323
:that's my predominant audience
skipping meals, on a regular basis.
324
:I see coffee becoming a
substitute for breakfast.
325
:A deadline becoming a substitute for
lunch and, whatever comes up for dinner
326
:is sometimes amazing, sometimes not,
and they may only get that one meal
327
:with some random snacks in the day.
328
:And, this is so basic, but I had to
go back to school to understand this.
329
:every single thing that happens in
your body is nutrient dependent, every
330
:chemical and enzymatic reaction that
happens, all the precursors to your
331
:hormones, all of the precursors to
your neurotransmitters, all of your
332
:digestive juices are built from nutrients.
333
:So if you've taken off.
334
:Two of those meals and now you only have
one that better be like the best meal
335
:that you could ever create for anyone.
336
:And I don't even know
what that would look like.
337
:I don't know.
338
:You're just drinking organ meats
out of a straw or something, but you
339
:really have to eat a lot of food and
a variety of food for your nutrients.
340
:So as you, but don't become
deficient in anything.
341
:and I also know I'll sometimes
have women say Oh, but I read
342
:about intermittent Fasting
343
:And I'm not knocking any of those things.
344
:there are some serious health benefits
to fasting appropriately, but first I
345
:think we need a foundation of eating
really well before we can incorporate
346
:these other, lifestyle hacks that
might get us some other benefits.
347
:It's like you can't fast
if you're not eating.
348
:so that's my first thing is I look
at food journals all the time and
349
:people are just not eating a meal
period, much plus a good meal.
350
:Don't do that.
351
:Don't skip a meal.
352
:Sara: I know from my upbringing I can
remember so distinctly in middle school
353
:and we were, me and my girlfriends
were obsessed with counting fat.
354
:And I remember going over to
this girl's house and it was
355
:like two in the afternoon.
356
:She's I've had zero fat today.
357
:I had skim milk and then
like some sugary cereal.
358
:No fat.
359
:And I just I think back to that
moment of how, focusing on that
360
:one thing and then how our bodies
were developing and changing.
361
:And we were running around
the neighborhood all day long.
362
:Cause it was summertime.
363
:And we weren't like giving our bodies.
364
:What they need.
365
:it's just like you said, it's a signal
for neurotransmitters, like how we were
366
:feeling emotionally, like everything.
367
:And we were hurting ourselves thinking we
were doing the best by not doing the fat.
368
:there's so much deprogramming.
369
:there's some kind of inverse
success at starving yourself.
370
:oh, if you didn't eat lunch,
then like somehow you won
371
:some kind of imaginary point.
372
:I don't know what that was.
373
:I don't know.
374
:is this resonating with either of you,
like hearing those messages from society
375
:growing up But then, on the other hand,
what gets pushed in our faces by media
376
:is often the least nutritious, And I
know our target, our audience, most
377
:of our audience is probably going,
that sounds great, but I work, I have
378
:kids, I'm doing this, I'm going here,
I'm going ramping up into summertime.
379
:Yeah.
380
:So many people on threads are just
saying, I want nothing to do with cooking.
381
:I don't want a meal plan.
382
:It's warm out.
383
:I don't want to, there's
a lot of pushback.
384
:Cause I think in the fall and the winter
we're at home, it's darker earlier.
385
:Like we can wrap around the idea of
making like a big wholesome meal.
386
:So what would these target
audience of your women?
387
:And encouraging them to
eat these nutritious meals.
388
:What are some easier nutritious meals that
come to mind that you'd like to recommend?
389
:Shannon: Yeah, that's a good question.
390
:This has been my experience.
391
:I actually think the hardest
thing, most of us can come by
392
:carbohydrates pretty easily.
393
:We can find, could we make improvements
to the carbohydrates we're eating?
394
:Definitely.
395
:I actually find that protein is
the hardest for anyone to take in,
396
:because you can't eat raw meat.
397
:you shouldn't probably eat raw meat.
398
:maybe fish, we could argue that there's
some benefits of sushi or whatnot.
399
:so for a lot of people, and a lot of
people are really timid in the kitchen.
400
:To cook proteins.
401
:So I'll see people go okay, I
totally understand that I need
402
:foods that are high in protein.
403
:And that doesn't have to just be animal
products, but plant based proteins
404
:often need preparation as well.
405
:Your beans and your legumes,
like they need some preparation.
406
:and they just don't
make the time for that.
407
:So I would say if anything, focus on.
408
:Your protein and focus on how you're
going to create enough of that for a
409
:game plan for a week because the other
things you're going to squeeze in there.
410
:You can eat your red peppers raw, whether
you have time to cook them or not.
411
:And we do a lot in the summer.
412
:We call them like bird dinners where we
like put, we have a big burger Cutting
413
:board and I'm just throwing some fats in
the way of nuts and seeds and I'm throwing
414
:some chopped vegetables because we come
home at the end of the day and then it's
415
:what's going to be the protein on there?
416
:Because I know that's so
important for so many people.
417
:And so these are the
things that I like to do.
418
:I like to think of batch cooking,
when it comes to protein.
419
:I really, I do love red meat.
420
:I'm like a big steak fan.
421
:And so I might cook, if we're going to
grill steaks on a Sunday night, I might
422
:grill as much as three extra large steaks.
423
:Like to just be able to slice them now
and have them the next night and throw
424
:them on the bird dinner tray cold,
or throw them on a salad for lunch,
425
:or actually I like to reheat them and
have them with eggs in the morning too.
426
:So same thing with chicken
breasts, same thing with pork.
427
:I just always think I had actually had
a client in one of my restart classes.
428
:I loved the way she said this.
429
:She said, anything.
430
:That you can do now is like giving
a gift to your future self, so she
431
:said onions are terrible to chop.
432
:So every time she chops an onion, she
chops to knowing that she's going to need
433
:an onion later in the week at some point.
434
:And I just loved that image of
yeah, I'm doing this for myself.
435
:And I do remind myself
of that all the time.
436
:I ended up in this position,
but it doesn't mean I have
437
:this like culinary expertise.
438
:I just officially bought myself my
first really nice knife and it's making
439
:such a big difference in the kitchen.
440
:but I'm not an expert chef and my
meals don't always look beautiful.
441
:They're not always Instagram worthy.
442
:and, just making sure I say to
myself, okay, if I eat this lunch,
443
:what it means to me is that when my
kids Get home from school or they
444
:get home from camp or whatever's
going on in your summer schedule.
445
:I actually have energy
to hang out with my kids.
446
:I have energy to go out
and kick a soccer ball.
447
:I have energy to take them swimming.
448
:I have energy to like, just.
449
:sit with them and go over their
day where if I don't eat that
450
:lunch, I don't have that energy.
451
:I'm a little irritable.
452
:They're going to come home and I'm
going to feel rushed to get dinner
453
:cause I'm hungry and I don't have
time to just unwind with them.
454
:And so I say those things to them.
455
:Myself often when I'm like, Oh, I could
just sit here on the computer and work
456
:a little longer, or I could get up and
make a meal if I'm working at home, or
457
:I could get up and eat the meal that
I brought with me to work or whatever.
458
:So I think it's like changing that
dialogue with ourselves and not saying
459
:like, Oh, I'm so busy I can't make a.
460
:Breakfast.
461
:It's I'm so busy.
462
:I need this breakfast to nourish
my body so that I can continue
463
:to be busy successfully.
464
:because there's a difference between being
busy and being stressed out and busy.
465
:And I know that a lack of nutrients
will certainly make me feel that
466
:frazzled busy state, where you're
like overwhelmed with the busyness
467
:rather than just embracing it.
468
:And so for me, having a meal is a big.
469
:game changer.
470
:Lacey: I agree about protein, but I
think the other thing that I always hear,
471
:you need to have a lot of, and I always
feel like I'm falling short is fiber.
472
:Do you have any suggestions
like that for fiber, like things
473
:you can batch or that type of
474
:Shannon: That's a great question because,
I always say like protein and fiber for
475
:so many of my clients are like a gut.
476
:We're talking gut health and
we're talking metabolic health.
477
:We need both of those.
478
:I picture a plate and I picture
that at least half of my
479
:plate has vegetables on it.
480
:That is a crap ton of
vegetables, by the way.
481
:Most people aren't even getting
that over the course of a day.
482
:but vegetables have a
lot of fiber in them.
483
:having some whole grains, beans
and legumes are phenomenal
484
:for, getting enough fiber.
485
:and so I always think of okay, do
I have enough fiber at each meal?
486
:avocados are an awesome,
quick, go to high fiber meal.
487
:Raspberries are an
awesome high fiber, food.
488
:I like to do like fresh ground
flax seed and I like my favorite
489
:snack is banana with some nut
butter and fresh ground flax seeds.
490
:It's one of my favorite little.
491
:Quick go to snacks that I like to eat,
but I'll put fresh ground flaxseed on
492
:like my yogurts it just tastes so yummy.
493
:if I'm doing some baking or anything
like that, I'll often use, oat bran or
494
:wheat bran or something to, sometimes
I add psyllium husk, sometimes I add
495
:sun fiber, sometimes I add fibers into
muffins or things that I know that
496
:we're going to have on hand for a while.
497
:yeah, and just picking whole
grains over processed foods.
498
:and leaving the skins on your
vegetables, like sometimes we
499
:peel the heck out of everything.
500
:sometimes that's warranted because
there might be germs and whatnot
501
:from the grocery store, depending
on where you're getting them.
502
:But I also leave the skins on all
my potatoes and sweet potatoes
503
:and my beets and things like that,
just to up the fiber a little bit.
504
:Not everybody does well with
those fibers, by the way.
505
:So it's if that makes you uncomfortable,
peeling the skins can help.
506
:If you don't digest them well, but,
but yeah, we really need women.
507
:It's like a recommendation.
508
:We're looking at like 25 grams at
least, every day, which, as you break
509
:that down, I think, okay, how can I get
10 grams at each meal, give or take.
510
:Sara: does the preparation
change the fiber or nutrient?
511
:let's say raw broccoli versus,
I like to roast my broccoli.
512
:Am I losing anything there?
513
:Shannon: Yeah, you are.
514
:cooking and heating things can,
degrade some of the nutrients.
515
:I will often encourage people
to just, like, change it up.
516
:But, because in some cases it makes
the nutrients more bioavailable.
517
:It's like a kind of this catch 22.
518
:Um, some foods have a
lot of water soluble.
519
:nutrients.
520
:boiling them, you're going to lose
the nutrients through the boil.
521
:usually as lightly prepared as
possible, but that being said,
522
:I love roasting vegetables.
523
:so I do a lot of roasted
vegetables at the end of the day.
524
:I just want you to like the
food that you're eating.
525
:And so I always say First, like, get
your bases covered, make sure you're
526
:eating a nice nutrient dense meal, cook
it the way that makes you the happiest
527
:and makes it taste the best, because
then you're going to eat more of it.
528
:when you're doing all of those things
really well and really solidly,
529
:then we can, go in and be like, Wow.
530
:You still seem pretty
deficient in vitamin C.
531
:let's look at some of the places where,
cooking that broccoli might take away
532
:some of that vitamin C or boiling the
broccoli might, damage some of that.
533
:Then we can get nitpicky
about where you're doing that.
534
:But first just make sure
you're getting the broccoli.
535
:and then, you're getting it in a way
that your body like craves and enjoys.
536
:so yeah, there's different things and
there's other tricks we can use to I like
537
:to take those brassicas and squeeze lemon
juice over top of a lot of my dark leafy
538
:greens and, broccoli and things like that
to help with the nutrient absorption.
539
:So there's ways we can also enhance,
the absorption of some of those foods,
540
:but, cooking can be detrimental.
541
:It can also change the fat content or the
types of fats that can degrade fats too.
542
:just being careful to Eat enough
raw, plus enough cooked, just to
543
:get a variety of different things.
544
:Sara: the takeaway I got from that.
545
:And what I want the
listeners to focus on is.
546
:First, just get the
vegetables and the fiber.
547
:Just get it in the protein.
548
:Just get it in your house.
549
:Just do that first.
550
:And then look at diversifying,
which I think is great.
551
:sometimes I focus on that
end, like perfection.
552
:And it's like, no, just get in the house.
553
:Just start getting a protein.
554
:Piece of broccoli in your house
and then focus on the next part.
555
:Shannon: get so sidetracked.
556
:It's like I read a really cool statistic.
557
:You cut your garlic and you
let it sit for 10 minutes.
558
:It enhanced, the cancer fighting
properties, and then people are
559
:like, Oh my God, I don't have
10 minutes to let sit there.
560
:And then they just don't cook the
broccoli at all, and they get sick.
561
:overwhelmed or the same thing happens when
I've talked with clients about soaking
562
:and sprouting their grains or their nuts
and seeds or their, beans and legumes.
563
:And so they get so focused on that,
like piece of it that then they just
564
:don't eat the food at all versus just
saying Oh, it's still better to eat.
565
:Some beans that haven't been soaked
than to not have the beans at all.
566
:or it's so much better to take a 10
minute walk than not taking a walk.
567
:But I see that a lot too, where people are
like, I didn't have an hour to exercise.
568
:I'm like, great, do it for 10 minutes.
569
:But they're just, we are so
all or nothing in this society.
570
:Sara: I was just going to say that,
like, perfection is the enemy of.
571
:Progress.
572
:But what were you going to say, Lacey?
573
:Lacey: I, as you were talking, I'm
remembering like these quote unquote
574
:rules that I've heard people say
where they've eliminated something
575
:or they don't choose it because of
this very minute specific reason.
576
:So it's Oh, I don't really eat bananas
because they're higher in sugar.
577
:And I was like, it's still a fruit
that's going to be better for
578
:you than this and this choice.
579
:Or, I believe if I remember correctly.
580
:Carrots have a tendency to, something
with blood sugar, where they, I don't
581
:know, and then it was like, then we
won't have carrots, and it's no, you
582
:should still just have the carrot, it's
not a, it's not a hard and fast rule.
583
:Shannon: Yeah.
584
:and so much, we have to remember
as much as I love, digging into
585
:the research around nutrition, but
it's just that it's looking at the
586
:way people react to foods in a lab.
587
:It's not looking at how we're
responding in a real world setting.
588
:And it's also not taking into
account all the bio individuality
589
:that people have where, if we put.
590
:Continuous glucose monitor on all three
of us, one of us might respond poorly to
591
:oatmeal while the other two do just fine.
592
:And so to make big brash statements
about a food based on a study done
593
:when we know there's other health
benefits to that food, can be so
594
:detrimental for people when we start
to limit our diet so drastically.
595
:I feel like we do this with
macronutrients, to a fault where
596
:we're like, We are going to take
out all the carbohydrates or all
597
:the fats or only eat protein.
598
:And I just think we
only have three of them.
599
:We only have three macro nutrients.
600
:Why are we trying to take any of them out?
601
:Like just enhance them, enhance
the quality, enhance the
602
:amount, enhance the varieties.
603
:why are we taking things out when we
really, we evolved to be omnivores.
604
:We ate lots of different foods.
605
:Hundreds of thousands of different
types of plants and herbs and
606
:lots of protein sources, including
insects and, small game and big game.
607
:we really ate this huge variety
and diversity to survive to this
608
:point that we're at right now.
609
:And now we're like limiting
people down to just we only eat.
610
:Beef, where we only eat chicken.
611
:I know a lot of clients that
only eat chicken as their
612
:protein source or only something.
613
:So yeah, I'm like, let's not limit, let's
expand, let's do lots of variety and make
614
:it more fun and make it more interesting.
615
:Sara: I learned this a long time ago
and I haven't figured out a way to
616
:solve it, but I learned that when
your body is tired, you actually
617
:crave more like simple sugars.
618
:Cause it's like something to do with the.
619
:The tired feeling hormones.
620
:I don't know what the science.
621
:yeah, you're exactly right.
622
:So at seven o'clock at night when I
know I shouldn't be eating anymore,
623
:but I've done way, I should have done
less in my day and I am exhausted.
624
:I find myself, almost in a trance
just wanting to eat, chocolate chips.
625
:it's not nutritious.
626
:I know it's not, I know I shouldn't
be eating that late for myself.
627
:it's doing nothing for me except
for, satiating that, I'm exhausted.
628
:So is that just a matter of me just
not getting myself that exhausted?
629
:Or is there something I can put in my
pie hole at seven o'clock at night that
630
:will satiate that, I'm exhausted feeling?
631
:Shannon: Yeah, I would ask, first
of all, I think the question
632
:is, does it happen every night?
633
:much.
634
:okay.
635
:That's good.
636
:So when it happens, because what I was
gonna say, so if it's oh, once a month,
637
:like I'm not, don't stress about it.
638
:when people are having cravings
at nighttime, the first thing I
639
:look at is their morning routine.
640
:Anything that's going on at night,
I say your bedtime routine does
641
:not start at 7:00 PM It starts at
7:00 AM It starts when you wake up.
642
:What's going into your body at breakfast
and lunch that's leading you to still be
643
:craving something at nighttime, right?
644
:It could be that you didn't
get enough calories, period.
645
:Could be that you didn't
get enough carbohydrates.
646
:It could be that you, Didn't get
enough protein could be that you didn't
647
:get enough water throughout the day.
648
:It could be that you are
actually lacking in electrolytes.
649
:It could also be you
craving the magnesium.
650
:there's a lot of magnesium and chocolate.
651
:we also have serotonin levels
that dip throughout the day.
652
:And sometimes we feel those cravings
later, like in the afternoon, evening,
653
:I've had some clients who wake up to
eat chocolate in the middle of the
654
:night because their serotonin is so low.
655
:And, sometimes, we can
do things about that.
656
:increasing protein, increasing
foods with tryptophan, which will
657
:lead to more serotonin in the body.
658
:So there's a number of reasons
it could be happening, Sara,
659
:but it's not necessarily bad.
660
:Just use it as a cue that your
body is telling you something.
661
:And, make that list of things and look
at what you're eating throughout the day.
662
:But it starts at 7.
663
:AM.
664
:So if you want to curb something
going on at nighttime, it's not
665
:your dinner you should start with.
666
:It's your breakfast.
667
:Sara: gosh, that was like talking
to me for a second where I'm like,
668
:oh my, that's what I say to clients
when something doesn't feel good.
669
:I'm like, okay, that's our red flag.
670
:Okay, let's look at it.
671
:And yeah, it's no, we
got to look upstream.
672
:It's oh, we didn't just end up
here magically, like something.
673
:Happened 10 steps ago to get it.
674
:Oh my god, that was that was trippy.
675
:I'm going to take as the takeaways
from this conversation of let's
676
:listen to our bodies and work
with them, not against them.
677
:Yes.
678
:Let's diversify putting foods in our body.
679
:And by doing that, we're
gifting our future self.
680
:We are gifting by eating that
healthier protein, fat, delicious,
681
:like fully packed meal of nutrients.
682
:We're giving future self
that gift of showing up with
683
:more energy, feeling better.
684
:And I like, that you leaned into don't
worry about how you're preparing it.
685
:Just get the vegetable in your
house, just try some new things.
686
:don't zoom in so far that you stop
from just doing that first step
687
:Getting that goodness into your
body and taking care of yourself.
688
:Shannon: Absolutely.
689
:Yeah.
690
:And I always tell clients, I'm like,
health is not like an end destination.
691
:Like we're always going to be
working towards better health.
692
:It's a spectrum.
693
:And your goal is not to get from
point a to point Z it's to get from
694
:point a to point B to start and
hang out there until that's a habit.
695
:And then maybe you think about the next
step from there, but like, it's not to
696
:get from a to Z sustainably do that.
697
:We would make ourselves totally nuts to
try to take all those steps in one swoop.
698
:Take a small step today, like just
go home and make a nice lunch.
699
:If you haven't had lunch
yet and start with that.
700
:And you are, you're gifting your short
term future self, but you're also gifting
701
:your long term future self, right?
702
:You're gifting like your 80 year
old version of yourself, as well
703
:as your 3 PM version of yourself.
704
:We really got to like.
705
:But focus on 3 p.
706
:m.
707
:7 p.
708
:m.
709
:version of you, not the 80
year old, but you are gifting
710
:that future person as well.
711
:Sara: I love that.
712
:Oh, I love it.
713
:Thank you so much.
714
:Lacey, do you have any final thoughts to?
715
:Lacey: I've just started smiling so big
when you're like, just take a little step.
716
:And I'm like, yeah, we talk
about that all the time.
717
:Sara: Yeah.
718
:It's great.
719
:I know.
720
:I've listened to your show.
721
:I know.
722
:I know.
723
:Nailed it.
724
:Just one.
725
:It's so true.
726
:Just one.
727
:even for me, I'm like, okay, just
add one more thing into my breakfast.
728
:I don't have to revamp my whole day.
729
:I'm like, no, I'm just going to put
one healthy thing into my breakfast.
730
:Add one more thing in.
731
:so I love that.
732
:Feels very doable.
733
:Thank you so much for
joining us today, Shannon.
734
:It was wonderful to hear your expertise.
735
:So happy to be here.
736
:Lacey: Thanks
737
:Shannon: for having me.