Ep. #14

Holiday parties and indulgences don’t mean you have to give up making progress towards your health goals… you can eat the holiday cookies AND be healthy!

In this podcast episode, we share practical tips on eating healthy during the holiday season without missing out on delicious holiday foods. 

We give listener all our best strategies like mindful eating, prioritizing healthier options, understanding the types of food at parties, and consuming fibrous foods and vinegar before high-carb dishes. The discussion also explores ways to incorporate these tips into holiday traditions while still progressing towards health goals.

 You can watch this episode and others on YouTube

Or you can listen to this episode and others on Spotify 

 

Mentioned in this episode:

Our favourite low carb cracker recipe:  https://www.mealgarden.com/recipe/low-carb-seed-crackers/

Want more help with your health and wellness journey?

 

Click this link to see how you can work with me! https://paulettekydd.com/programs/

 

#soiwaslisteningtothispodcast #fatfoggyfatigued #paulettekydd #metabolism #cravings #goals #smallsteps #selfsabotage #stresseater #emotionaleater

:Ep. #15: The Power of Words

Welcome to season 2!!

In this episode, we discuss the importance and power of the words we use, and how they can help or hinder us, in achieving our health goals. 

Find out how one simple word change can make you feel empowered and instead of stuck. 

Using our personal experiences, we share how ‘approach’ goals can be more useful than ‘avoid’ goals. Check out the episode to find out what that means, and how to use habits and behaviours to motivate … become the best YOU you can be… in the simplest way possible!

 

 

You can listen to this episode and others on Spotify:

Listen on Spotify: https://spotifyanchor-web.app.link/e/2UOxorKB2Fb 

 

You can watch this episode and others on YouTube:

Watch on YouTube:  https://youtu.be/ljetqsR3FQA 

 

Want more help with your health and wellness journey?

 

Check out this page to see how you can work with me:

https://paulettekydd.com/programs/

 

 

#soiwaslisteningtothispodcast #fatfoggyfatigued #paulettekydd #metabolism #cravings #goals #smallsteps #selfsabotage #stresseater #emotionaleater #EatHealthy

Welcome to EPISODE #12 of So I Was Listening to this Podcast the Other Day….

🌱 Looking to boost your protein intake without meat? 🍖 Curious about the safety of soy? 🧠 Want to learn about the link between GMOs and Alzheimer’s Disease? 🍬 And how about a delicious new way to enjoy brussel sprouts? 🥦

Join us in this impromptu and jam-packed nutrition info episode as we answer a listener’s burning question about non-meat protein options, uncovering the secrets of higher protein vegetables and introducing the intriguing world of lupini beans! 🌽🍆

But that’s not all! 🌟We’re bringing you valuable insights on continuous glucose monitors and their impact on health. 🩸 We’ll also discuss fatty liver disease and provide practical tips for managing it.

Wait, there’s more! 📚 We can’t resist sharing our favorite takeaways from Jame’s Clear’s masterpiece, “Atomic Habits.” Discover how the power of tiny daily health habits, improving just 1% each day, can create astounding compounding effects that propel you closer to your goals! 🚀

So, if you’re hungry for knowledge and ready to take charge of your health journey, this episode is a must-listen! 🎧 Let’s embark on this nourishing adventure together! 🌱🍎🎙️

 

Watch us on Youtube

Listen on Spotify

 

Want more help with your health and wellness journey?

 

Check out my website to see how you can work with me! 

https://paulettekydd.com/programs/ 

 

#soiwaslisteningtothispodcast #fatfoggyfatigued #paulettekydd #metabolism #cravings #goals #smallsteps #selfsabotage #stresseater #emotionaleater

Welcome to Ep. #11: Check In, Warm Weather Hygge and a Surprise for Sarah

In this episode, Sarah and Paulette do a check in… Sarah shares about her 30 day yoga journey and how it helped her back pain, we discuss Summer Hygge ideas to help you feel cozy and relaxed in the summer heat, and Paulette has a surprise for Sarah!

Join us as we discuss why you don’t have to break a sweat to get in shape, why ‘getting off track’ towards your health goal is actually a good thing, why Paulette’s mug is NOT boring….and how Paulette and Sarah found themselves needing to dye ribbon and design their own paper… intrigued? We thought so…

Don’t miss this fun episode with lots of empowering ideas and strategies to help you reach your health goals.

 

Mentioned in the episode:

Sarah’s Borrowed Mug

Paulette’s ‘Boring’ Mug (Paulette doesn’t think so)

You can watch us on Youtube

You can also listen to us on Spotify

 

Want more help?

 

Click this link to see how you can work with me! https://paulettekydd.com/programs/

 

#soiwaslisteningtothispodcast #fatfoggyfatigued #paulettekydd #metabolism #cravings #goals #smallsteps #selfsabotage #stresseater #emotionaleater

Want more help with your health and wellness journey?

Check out my website to see how you can work with me! 

Introducing the “Excuse Busters” Mini-Series! 🎉 

Join us for our special mini-series: 5 episodes jam-packed with awesome insights. We’re going to tackle those pesky excuses that prevent you from staying consistent in your healthy eating and lifestyle habits.

Each episode of “Excuse Busters” will unveil a different excuse and give you practical strategies to overcome it. 

PART 1: I’m too busy

In Part 1, we’re addressing the excuse  “I’m too busy’… to eat healthy, to cook healthy food, to exercise, etc. Let’s face it… life is busy. As soon as one thing finishes, there are 10 more things ready to take its place. It’s not going to change any time soon, and in the meantime, your health and waistline are suffering the consequences of your excuses!

We’re here to show you that nothing can stand in your way… listen/watch now to see how you can bust through this excuse once and for all. 🎙️💪

You can watch this episode (and others) on Youtube

You can listen to this episode and others on Spotify

Mentioned in this episode:

Sarah’s Blue Speckled Mug

Paulette’s Blue Mindful Moments Mug

Here are a couple of recipes that will help you bust the ‘I don’t have time’ excuse!

Sheet Pan Chicken and Veggies

Smoothie Recipe (we didn’t mention this specific recipe but it’s one of my favourites for you to try!)

Ep. #7: Part 2 ‘my family won’t eat what I’m eating (and I don’t want to make multiple meals)’

Here, in Part 2, we dive into the common excuse of not sticking to YOUR healthy eating plan because of family preferences. We share our favorite tips and tricks to overcome this challenge while still enjoying nutritious meals.

*Sarah also realizes at some point during the episode that her drinking glass has a chip in it, and the glass is in her mouth 😲 but she tries not to draw attention to it

We share smart solutions to simplify meal preparation without compromising anyone’s preferences, including our favourite lower carb substitutes for pasta and bread that are so delicious, your family might just want to eat what you’re eating!

Of course we believe that it’s important to occasionally indulge in personal favorites because sometimes you just want to eat the greasy, delicious pizza that the rest of your family eating. And that’s ok!!

Throughout the episode, they celebrate the benefits of investing in an air fryer, which enables faster cooking and tastier results. It proves to be a game-changer for preparing delicious and healthy meals without much effort.

By incorporating a little creativity and the strategies we offer, you can bust the excuse of multiple meals and enjoy nutritious dishes that satisfy everyone at the table.

 

Watch us on Youtube

Listen on Spotify

Mentioned in this episode:

Sarah’s Fish Glass: https://paulettekydd.s3.us-east-2.amazonaws.com/podcast/sarah+fish+glass+ep+7.png

Paulette’s Favourite Kid Mug: https://paulettekydd.s3.us-east-2.amazonaws.com/podcast/Favourite+kid+mug+ep+7.png

 

Ep. #8: Part 3: You’re telling me not to eat apples???

In this episode, we’re tackling the controversial topic of whether a lower carb diet is truly healthy. We understand that some of you may have concerns about avoiding certain high-sugar, high-starch fruits and veggies. But fear not, because we’re here to provide clarity on the matter!

Let’s shift our focus away from what we can’t eat and instead embrace the wide variety of delicious foods that align with a lower carb lifestyle. The key is finding the right balance and timing.

By being mindful of high-carb foods, especially in the morning when our body’s response to carbohydrates is more sensitive, we can maintain stable blood sugar levels and avoid unpleasant spikes. Pairing carbs with protein or fat can also make a significant difference in how our bodies process them.

Trust us, it’s all about finding the sweet spot.

And while we’re at it, we’ll share some of our favourite ways to enjoy healthy foods including a surprising way to prepare cauliflower.

So, grab your favourite mug, brew a cup of deliciousness, and get ready to challenge misconceptions, shift perspectives, and uncover the secrets of timing and pairing in a lower carb lifestyle. Cheers to healthy eating and breaking free from limitations!

Watch us on Youtube

Listen on Spotify

 

Mentioned in this episode:

Pu’erh Tea: https://www.davidstea.com/ca_en/tea/tea-by-type/puerh-tea/

Sarah’s Mug: https://paulettekydd.s3.us-east-2.amazonaws.com/podcast/ep+8+Sarah.png

Paulette’s Mug: https://paulettekydd.s3.us-east-2.amazonaws.com/podcast/ep+8+paulette.png

 

Ep. #9: Part 4: ‘I can’t give up my bread/pasta/rice!’

Are you hesitant to embark on a healthier, lower carb diet because the mere thought of saying goodbye to your beloved pasta, rice, bread, and baked goods fills you with dread?

Fear not, dear listener, for in this episode, we share our own transformational experiences:  how our taste buds changed, how we began to crave healthier foods (yep, it happens!!) and  how we discovered delicious alternatives that not only satisfied our cravings but surpassed our wildest expectations.

Prepare to be inspired as we debunk the notion that change means sacrificing flavour and indulgence.

Join us as we explore the vast array of innovative ingredients and cooking techniques that will make your healthy eating a breeze. Our hope is to ignite a spark of possibility within you, proving that embracing change is not only possible, but fun and delicious too.

Get inspired, get excited, and get ready to revolutionize your relationship with healthy, metabolism-friendly food!

 

Watch us on Youtube

Listen on Spotify

See all the items mentioned in this episode here: https://paulettekydd.s3.us-east-2.amazonaws.com/podcast/All+the+fun+stuff+from+Episode+9.pdf

Ep. #10: Series: Excuse Busters Part 5 ‘It’s too expensive to eat healthy!’

 In this episode, #5 in the series, we tackle the excuse ‘it’s too expensive to eat healthy’… and while it IS true that the cost of food keeps going up… there are ways to make your dollar go further.

We do a price comparison of typical meals, healthy and not-so-healthy, as well as the non-money costs of junk food that might change your perspective.

Join us as we put healthy eating on a budget to the test and decide for yourself if eating healthy is too expensive… it’s your choice!

Watch us on Youtube

Listen on Spotify 

Mentioned in this episode:

Sarah’s Teal Mason Jar Mug

Paulette’s Cupcake Mason Jar Mug

Want more help with your health and wellness journey?

Check out my website to see how you can work with me!

#soiwaslisteningtothispodcast #fatfoggyfatigued #paulettekydd #metabolism #cravings #goals #smallsteps #selfsabotage #stresseater #emotionaleater

Welcome to Episode 2 of our podcast that’s all about making healthy lifestyle changes fun and achievable, especially for women over 35! 

 

In this episode, get ready to unleash your inner superhero and discover how taking small steps can lead to big changes.

We’ll explore the power of setting exciting and inspiring goals, and how breaking them down into doable actions can make all the difference. Discover how to stay accountable to yourself, even on those days when you’d rather sit on the couch and watch Netflix while you eat all the things.

And let’s talk about cravings!

We’ll reveal the secrets to managing them and understanding the hormonal forces behind them. Plus, we’ll give you some fun visual reminders to keep you motivated and on track.

Say goodbye to overwhelm and hello to a lifetime of healthy habits!
Our Small Steps approach is all about building trust and confidence in yourself, in a way that’s simple and easy.

Check out Episode #2: Sticky Notes and Small Steps

We’re on Youtube and on Spotify

Mentioned in the podcast:

We’re offering a free Small Steps Template to help you get started.
Just click the link and let’s get this party started!
Link for Template: https://bit.ly/SmallStepsTemplate

Want MORE help?
Join the Change Method Progressive Membership.

Each month you’ll get easy-to-implement food, lifestyle and mindset tools to help you reach your health goals, along with support, accountability and a wonderful community of like-minded women.

Click here for more information: https://bit.ly/ChangeMethodMembership

#soiwaslisteningtothispodcast #fatfoggyfatigued #paulettekydd #metabolism #cravings #goals #smallsteps

YOUR BRAIN IS YOU.

Think about that. Your brain is what makes you the person you are. It allows you to make choices, enjoy life, learn, do things, feel… If you have a brain, you’re at risk.

It’s common to hear people joking about getting older and ‘losing their marbles’. Losing their memory. It’s not a normal part of aging. It’s common, yes, but NOT NORMAL. It doesn’t have to happen.

If you could do something to prevent dementia and be the person who ages well with memory intact, instead of suffering the devastating effects of memory loss, wouldn’t you want to do that?

 

 

Now, why did I come in here again??

 

Have you ever had trouble recalling someone’s name, or experienced brain fog to the point that you couldn’t remember why you walked into the other room? Or had difficulty remembering all the details of something that you never thought you’d ever forget? Have you ever worried that perhaps this is the onset of Alzheimer’s Disease (AD) or dementia?

Maybe you think you’re too young to be worried about that…you’re not. NOBODY IS. The things you eat and the things you do in even in your 20’s and 30’s hugely impacts the likelihood of you developing dementia later in life.

There’s something simple that you can do NOW to improve your memory and thinking abilities and reduce your chances of developing dementia. Even people who carry the Alzheimer’s gene can reduce the chance of the gene being ‘turned on’ if they take certain dietary and lifestyle measures.

You may be experiencing memory and thinking difficulties because of your diet, lifestyle or lack of sleep. There are various reasons. But for many people, it’s a symptom of insulin resistance and other precursors to dementia.

 

 

Dementia is not a normal result of aging

 

Alzheimer’s and other forms of dementia are not a normal result of aging and current research seems to indicate that it can be reduced or in some cases reversed.  Dementia is a terrible disease for both the person going through it and for those watching their loved one decline. It’s also difficult for caregivers either at home or in long term care facilities to know how to deal with the behaviour difficulties that arise.

Imagine not being able to remember the names of your family members, or forgetting how to perform simple tasks of daily living like getting dressed, or walking around a familiar location and suddenly realizing that you don’t remember how to get back home. Slowly losing your ability to function independently. Often feeling confused, frustrated and tearful but no one around you seems to understand or is able to help you. Increasingly feeling like you need to leave, to go home, to be somewhere else but not quite remembering where you’re supposed to go or how to get there.

It’s terrifying. It can go on for many years, getting progressively worse. It’s a terrible way to spend your remaining years. It’s an awful way to watch your loved one die.

It can be prevented or at least minimized.

There are over 500,000 Canadians living with dementia with 25000 new cases each year (Alzheimer’s Society Canada, 2018).

 

 

Will this be you someday?

 

I have worked with hundreds of people over the years who have some sort of dementia and see how difficult it is for everyone involved.

Meet Jim and Sheila. I see Jim come in to visit his wife Sheila at the LTC, and she knows he’s a familiar person but can’t quite place who he is… sometimes she calls him ‘dad’. They had exciting retirement plans, that is until she started to get more and more forgetful. It got to the point that he couldn’t take care of her physical needs and wandering behaviours anymore. It breaks his heart every time he has to leave her. He has given up all of his retirement plans- THEIR retirement plans. Instead of traveling the world with Sheila, he now goes to the long term care facility to visit Sheila every day, hoping she will remember him. Somedays she is lucid and knows he is her beloved husband. But most of the time, she doesn’t quite know who he is.

 

 

Do something NOW

 

Keeping your mind functioning optimally is so important at any age. Think about how much more you can enjoy your life NOW when you’re able to think clearly and focus. You can improve your brain function now AND reduce your chances of Alzheimer’s or dementia later, by make small changes today.

Taking dietary and lifestyle steps NOW can be the difference between you having the retirement of your dreams or living in a seniors’ home or visiting your loved one there. It can be the difference between being able to dress yourself every day, or relying on a ‘stranger’ to do it for you.

Think this doesn’t apply to you?
Think you are years away from experiencing this?
NOPE. The groundwork for this brain decay starts at least 30 years before symptoms start.

30 years.

 

What can you do?

 

Exercise, sleep and food are key elements of a healthy brain.

Get moving. Even if it’s just a 10-minute walk. Do it every day. Be consistent.

Figure out how to get a better night’s sleep. Regular exercise will help. Reducing screen time before bed, taking a magnesium glycinate or melatonin supplement at bedtime, yoga or meditation before sleep, avoiding alcohol 3 hours before bedtime or getting treatment for sleep apnea can all help.

What you eat is critically important. A high carb diet (typical North American Diet) is very harmful to the brain. It promotes inflammation which damages the brain. A high carb diet also leads to insulin resistance and Type 2 Diabetes. People with Type 2 Diabetes have a significantly higher risk of developing Alzheimer’s Disease.

I’ll say that again…people with Type 2 Diabetes have a SIGNIFICANTLY higher risk of developing Alzheimer’s Disease. I bet you didn’t even know they were related! Many researchers now refer to Alzheimer’s Disease as Type 3 Diabetes, because of the link to insulin resistance and blood sugar.

 

What should I eat?

 

Switching to a low carb diet is a powerful tool to balance blood sugar and reduce your chances of developing diabetes. People who are already showing signs of pre-diabetes can get their blood sugar back into the normal range by eating low carb.

Start with eating a low carb breakfast. See this POST for more information about why your breakfast choice is so important. Click HERE to get my Better Breakfast Recipe Book.

Check out my BLOG for low carb recipes or contact me to see if my CHANGE Method will work for you.

 

References
https://alzheimer.ca/en/Home/Get-involved/Advocacy/Latest-info-stats, June 29, 2018

https://www.medicalnewstoday.com/articles/325195.php

https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-and-alzheimers/art-20046987

 

What good are older people anyway? (You might be wondering why this nutritionist is writing about seniors. Keep reading. I’ll explain.)

They’re not contributing members to society, they cost our medical system lots of money and they drive too slow.

Is this what you think?? None of it is true. I mean, those ‘complaints’ could apply to certain members of ANY age group, not just seniors.

stressStress is the root of so many problems. Most of my clients have significant chronic stress that interferes with their ability to achieve their health goals.

Stress is often inescapable but we can minimize the impact on our health. We NEED to minimize that impact. Chronic stress impairs sleep, interferes with weight loss, causes inflammation in your body and increases your risk of disease including Diabetes and Alzheimer’s Disease.

I want to repeat that last point: stress can lead to Diabetes and Alzheimer’s Disease.

Stress increases blood sugar. It’s supposed to do this…giving energy to your muscles so you can either FIGHT or FLEE…fight the enemy attacking you or run away.

If you’re experiencing chronic stress, your blood sugar is constantly elevated. This means that your pancreas needs to keep pumping out insulin in response to this, in order to get the sugar to your cells.

What happens when insulin is constantly present in your blood? Your cells stop responding to insulin.

Brain fog? Memory problems?

Stress might be shrinking your brain. Seriously.

When you’re stressed, your body releases cortisol. Cortisol serves many important functions…it’s not a bad thing.