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Breakdown of Superfoods with guest Kathleen Putnam

today is, um, another big day We're going to start out with, uh, our nutritionist. I'm gonna introduce in a second where we're gonna be talking about. Well, just tell you that a second that's coming right up after that, we're gonna be We were going to do the art of cooking and optimizing comfort foods, but we got so into the cooking demos yesterday, we feel like we got a ton of that out there. So instead, we're going to make that all about the psychology of overeating, solutions and answers and literally like, here are the 15 reasons everybody over eats. And here the answers. And it's one thing to know. The answer is the other thing. Teoh believe the answer and feel emotionally compelled to make the choice that aligns to the answer. And we're gonna be talking about that too. The other thing is, energy boosts boom, boom, boom like details in terms of line items, but also the practice of it. How you work that in each and every day after that, we're gonna be joined by Steve Cam of Nerve ...

Fitness on Disney Talking about fitness, the greatest medicine we went over his presentation last night in some pretty good detail. It's it's fun. And it's meant for busy people on the go who don't necessarily love exercise. So a pretty detailed plan for you and a secret to exercising all your life for actually getting out here and doing some moves and showing that it doesn't matter where you are, what, you have your disposal, what your budget is, what your clothes are. Um, I think specifically his line was, Let's get you looking good naked. Um and then that will be a lot of fun. And then the easiest ways to cut calories over ever little little shifts that you will barely notice that add add up to hundreds of dollars a day. And I'm not making that up. So we're gonna really dig into that next. That will also be the next book, and then, lastly, is building a new normal walking out, putting all of this together. Andi staying motivated. That's how we're gonna finish off the day. But for right now, I would love to introduce. Kathleen Putnam is a registered dietitian, Masters registered dietitian with over 20 years of experience, co founder of nutrition works, uncredible background not just in a za practitioner, but it's somebody who has seen so much in the way of psychology. People who have issues with how they eat and how they look and how it makes them feel is particularly things like shame and eating disorders. How something as simple is food that is good for you becomes a huge thing in people's lives. Eso we had ah, really lovely talk about that. She feels that a lot. She gets that a lot and she has the the medicine in the back up in the understanding to really provide some amazing solutions. So without further ado, Miss Kathleen, welcome to the program. Thank you so much. G o. Right, Right. Thank you. So you're right here in Seattle. Yes, I am. Every day. Every else kind of flu And I was alone with the country. Yes, I know. I think you are for our only local guest. So thank you. That just worked out perfectly. So thank you. So you've been doing this for a while and you've seen a lot a lot before we even get into some details. I would love to hear from you. What? What kind of stands out to you in Rome, Teoh Nutrition and people and emotions. Yeah, um the pain, the pain and suffering that people have and the feeling of being alone with the aloneness yet and the suffering and shame that people have with it. And we don't have it figured out like we don't have a one stop shop that we have to kind of the way that tomorrow is going to do it with Kathleen's going to do it. I have to figure it out with my family with my life. And as my life shifts, I have to have some skills. Kind of shift with it, huh? And ask my body ages and after I have a kid and she might, you know, need something a little bit different than me and and then as ah, nutritionist is kind of humbling as the science moves and as the food industry move right and, um, that we learn more and we have to shift right? 10 years ago. Yeah, because technology changes and the food industry changes and and what I was taught 20 years ago, you know, And it's not just nutrition. Like we're looking at ecology. We're looking at feeding. A lot of people were looking at the environment. We're being asked questions that are just like, you know, exercise science is changing, right? Yeah. Yeah. So? So So some of your focus has to not only reflect individuals change, but also, when you say ecology, are you talking about, like, sustaining, like in terms of how many people on this planet need to eat? We should be eating. Yes. And concerns are vast, right? You know, it's not just and, I mean, I have a nine year old, and I mean, her questions air like they stumped me. Okay. You know, it's not just about nutrition, right? It was just about nutrition. It was just about calories than we would have had it so easy. Yeah. Eat these things. Just about calories in and calories out. Yeah. Now we've got hormones. We've got neural endocrine disruptors, and we have emotional, cultural and economic and ties to food s. So it's it's and we have, you know, it gets it gets heavy. Yeah, and I love the limbic system and we have, like, the right brain and left brain. And we have, you know, the afternoon doldrums have the part of us that knows what we're supposed to eat. If it was just about what we know, we're supposed Yeah, that's really nice. And simple engineering. Yeah. So one of the things that we talked about a little bit yesterday, we didn't get a chance to go into too much details. I would like to, but I'm so glad you're here because you can is literally the transition to retraining your taste buds. If you're somebody who like I used to be I liked macaroni, cheese and whoppers. And that was in the box by way, not the actual Yeah, andan and ice cream. And that just tested good. And I would eat salads, but because I had to write, my taste buds have changed over time. But I couldn't exactly lay out a plan. Said this is exactly how to do it. But you probably dio, right? Yes. So what you want to do is you're you're talking about goals and you're talking about I loved what you said about the pdf's and how you, you know, like everything that you guys get, Teoh, What usually is you do is you have your own plan and with sodium, fat sugar, usually an artificial sweeteners. And the things that you're trying is usually it's good to go. Okay, This is where I want to go and set out a plan. Now some people go cold turkey, they don't know themselves. They're like, you know, I'm not messing around. I know myself. That's a slippery slope that if I have one, you'll have I'm going. Yeah, you know, and I trust that. Yeah. I don't argue with, um I don't say, you know, I'm worried about you. Yeah. Yeah, on then. Usually I'll say, even if I know them. And I'll say, you know, I'm a little bit worried, but let's do an experiment, okay? Right, Because no shame. Right. Okay. So Step one is I know how you respond to that. Based on past history, whether you normal attended it, right? Okay. And if and if not and you're just in this place, right? You know, sometimes I timing is is perfect, right? So, you know, someone says Kathleen, you need to do this, and I'll go. Yeah, I know you think is like for me right now. Yeah, you know, it s so but so you just know yourself and so cold turkey, or, you know, I'm gonna just cut back. Okay? Okay. So the first of someone's at home doing panel that that's it. Right out Which way you would, actually. So I used to drink Coca Cola. But the way that I got off, Coca Cola was slowly cutting back. Other people would have done the cold turkey. Right. Okay, so I used to buy it. It was ridiculous. Used to buy it, have a couple drinks, pour it down, you know, get your fix. Yeah, because if I knew, drink the whole thing, maybe, Yeah, but, you know, and then it just got, like, this is ridiculous. You're taking I know, I know. It was while I was studying nutrition on It was after I got my you know, butt, it was like, And now it's like, you know, and but it was like this. Yeah, weird thing. So that's how I did. OK, but so you gotta find your own style and figure out how to do it. But what happens is your taste does change and what they've shown with salt, sugar and fat. Most of the researchers with salt is 30 days and your face will change about 30 to 45 days and your taste will change and then you'll start to go. Oh, this tastes really, really salty. Or this tastes really, really sweet. Taste of changing. What? What does that mean? You're really getting sensitivities changing. But listen to this. As we age, we lose some of our taste buds. We lose the acuity. They were not there, not a sensitive. So you know how like you go into when I worked in the nursing homes and I worked in long term care, salt shakers and sweetness and all that stuff. And it's why it's because your ability, you are there are little kids. When they think things are bitter or sweet. They are to them, you know, like vegetables. And so then the other thing you want to do is really, really focus on. I get to have salsa. I get to have the positive so that whole thing about, you know, using the other side of I'm gonna taste what tomatoes taste like because people, especially with sugar, they don't appreciate fruit and how sweet it because, you know it becomes downsized in terms of flavor because this is so mad, Right? Right. And so you really want toe? Um, focus on the beauty of natural flavors. But if we're if we're, you know, using artificial matter ability, Teoh and then we don't appreciate And smokers will talk about this when they quit smoking. They'll talk about appreciating how flavorful food is when they saw smoking. Yeah, or coffee tastes different. Or, you know, all kinds of things taste different. So yeah, so So just to recap, then it's no yourself and figure out whether it's we call Turkey here are leading off. It should be understand? It's a 30 to 45 day process. So don't don't say I did three days and this didn't work. The first week is tough. So what, you want to do the other thing? Sorry, Dio, But the other thing you want Teoh always talk about natural pleasures. So just, you know, baby yourself in all kinds of other ways. Okay, So give yourself rewards in other ways. Give yourself rewards in other ways. And you know, this whole substitute thing like I love hot showers. It's not gonna replace chocolate cake. Sorry, but you know, like so you know, but But while I'm in the hot shower, Mike, hot showers like, yeah, you know, Kathleen taking care of herself like that's not, you know, so you know, But these are the waist. I'm taking care of myself because this is tough. Yeah, I know. It sounds well, those special recap, and then I want to say eso give it the time. Here it It needs focus on the positives of the new take. Yes. And really say that. Say the words in your head. Yes. Tomato is delicious. Yeah, And focus on the foods that you like. So you might go Kathleen the nutritionist. She said that tomatoes are really delicious right now because they're in season. But if you like tomatoes, doesn't matter. Doesn't matter. I don't feel guilty that you don't like right tomatoes. Because what we do is we set ourselves up for, um I should like tomatoes. Like everybody in my family likes tomatoes. I'm Italian. I should like tomatoes. What's my problem? Don't you know? Like so? Yeah. Go for the vegetables you like. Go for the fruit you like. One of the biggest shocks I had was to realize that red peppers are very naturally sweet. Yeah, that had been so massive for so long. I actually thought I had a like, a freaked the first. Fine. I had, like, just plain a sweet red pepper. I thought I maybe had a frequent. I was like, This is all right. That's a perfect Yeah, And they realize they're all like this, but I just couldn't taste it before. That's a perfect example. That's great on DSO and then baby yourself being compassionate, give yourself nice rewards on Ben, and then just give it that time. And then slowly over time it does come. Does it ever not come? Does anyone ever say there's You know what? I did everything you said, and I think this still sucks. And I would want my chocolate. Yeah. You know, what I'm gonna say about that is the longer we've had this habit. So, you know, if we came out of the birth canal and the whole family was standing there with the chocolate Thank you Know that's the long you know, darn heard. You know, it's wir e. I think it's wired in our brains. Yeah, it is giving your wiring. You wire it, you wire it, you wire it. And you know it's that thing, especially with this emotional tie thing, the psychology emotional type thing where when I'm sad, I get chocolate cake or hot chocolate or whatever, you know, And you know, So you guys know my thing. Trigger food eso, eso or your comfort thing or, you know, your association emotionally or whatever it might be s So we have these ties, and then as we re do it, we are hard wiring it, and we're really tight. And so the longer we've been doing it, the harder it's going to be. Yeah, yeah, Okay. And then in terms of eso this the one thing I wanted to confirm based on our conversation, was the idea of being kind to yourself, the idea of being softer with yourself, going back to the idea of willingness versus willpower. Yes. You have found that your client have had more success being kinder. Yes, yes. And what I was going to say, I think I think I remember you. Say it is reading it. I'm reading it. My right brain in my left is what I say to people is like, Well, so you know that whole tough thing, you know, beating up yourself, you know? So let's just have ever way, right, you know? Well, I think What did I remember working in the Dean Ornish program? And I remember reading this thing with the research is about 10% of us can open up a book and just read and just do it. Okay, So there are those people we all know those people write that they just, you know, you know that one. OK, so fine, let him do it. But and and then what we also know is that really good at other things. Like we can read things and then, like, get through school or we can, you know, do do other things really, really well. But certain areas take a lot of compassion, and, um, and when we can have compassion there for ourselves, or we can give it to everybody else but were really hard on ourselves. Or why can't we just do this is on. Let what we're doing is not working. So why not, You know, befriend ourselves here, and it really does work. Because if we can just watch ourselves and then start catching or something. Oh, yeah. There I am. You know, John Cabins in wrote that book wherever I go, their way might start looking at it and have that awareness and go, Yes. So here I am. And then what I like is I kind of start laughing at myself. I kind of you know him. And then I'm not as hard on my kid. Not as hard on everyone, Right? And it we can start developing compassion in the world. Yeah, and that's changing. Yeah. And also because we're spreading a message to To those who around us, Yes, constantly. You're constantly giving some sort of idea of how it should be, right, what it's like. And we're giving such a mixed message, right? We're getting that message that we should be thinner. We should be beautiful. While we also have the cattiness cake over the market to buy telling along the time it's disastrously. It's disastrously food consumption oriented. Yes. And then we wonder why were all torn up and confused about it. Right? And we don't you know, Like I said, I feel like it's completely humbling because we don't have an answer to this epidemic. I mean, we're struggling to. So I feel really compassionate towards myself when I'm working with people because and I'm inspired by people when they figure it out and they'll say You've helped me so much and I'm I'm not even sure what they'll say when you said and I'll go Great thing that I said you know, because it was us working together. It's a partnership, you know? But it's it's, you know, it's the research, but it's really a relationship, and it's the person really working it through on day to day basis and watching themselves eso and it is that day to day basis. Do we have slides queued up? Can we just go in? We're gonna dig a little bit into, um, if I just turn it, will her show up? We're gonna talk about detail. So we were like, OK, we all keep hearing fibrous proteins. Good. It's good for a lot of things. Not just like your body, but your neurochemistry. Yes, but why exactly? Like, what is fiber doing? Okay. So, fiber, what we know yes, is that you know. So it helps our health in many, many ways. So, you know, like one of the number one things that we use over the counter that we're spending a lot of money on. I heard this before about, like, saving money over there is we are using laxatives and over the counter stuff, and we just need it from food. Okay, so it's this process thing. We're gonna be talking about all kinds of ways of eating and lifestyle. And one major thing is processed foods getting him out, and it's because we're not eating enough fiber from whole natural foods. And so but one thing that's happening with fiber that we're gonna hear a lot more about is the gastrointestinal tract is a huge immune system organ and, um, probiotics we're always hearing about now and taking probiotics, But it is a source for feeding the bacteria in our guest gastrointestinal tract. So we need to actually be eating fibre toe. Actually, keep those alive. We were hearing that's a really big deal, a really big deal for that immune system. So and we don't even really know everything yet. This is gonna be one of those things that, you know in 10 years someone's going to be sitting up here telling you a whole bunch more stuff, you know? But I actually haven't heard before except, like, Scott referred to this well, but you drew yesterday referred to a little bit, and then you're going into more detail is and I don't know that I have heard this in mainstream media that one of the reasons you want fiber is that it keeps your immune system up. Have you heard that? That's not like an out their message. And so and specifically fiber is it's feeding the bacteria in your stomach that is protecting you, your urine tests and your chest. Is that especially your large intestine? Okay, so yes. And if you kind of think about your skin protecting your body, your gastrointestinal system, protecting your body in your immune system, Yes. That's one of the reasons that when you eat crappy foods, you get sick. More off? Yes, Absolutely. Absolutely habitable. Absolutely. Then we all know about satiety. When we have more fiber, we have to chew. It makes us feel more satisfied. Makes us feel more full. It expands in your stomach. It takes longer to eat. Okay, Andi little leaves your stomach slower. Absolute. Like that's part of how it works, right? Just slow moving. It's just like we're moving and and then it helps our blood sugar. As a result, it helps our cholesterol. So it'll bind to dietary cholesterol and carry it out of your body so that those commercials and all that kind of stuff Beans, lagoons. Okay, um and then else it'll raise your blood sugar slower, okay? And, um, and then fibre rich foods, when you think about fiber only comes from plants, no animal foods. So if you think about the skeleton in the body, it's the skeleton and plants, Okay. And and fibers, foods contain final chemicals or plant chemicals that are really, really rich nutrients that again we know this much about, You know, we know a lot about the ones and blueberries right there, but we're finding that they're in pretty much every plant. And it's just about, ah, lot of research, which takes a lot of money. Yeah, and protecting against probably ah, lot of disease, but again, research with colon cancer again, we have conflicting data how how important it iss, But it moving through the gastrointestinal tract and getting food to move through so that potential cancerous cells or potential problematic things. That movement is very, very helpful. Interesting, that part of benefit in terms of disease prevention. Right? And then so the blue, the blood glucose. Just to clarify something, I think you'll see that they think, Oh, help protect against diabetes. But it's actually more than that. It's energy management. It's it's fluid management. Yes, everything that helps with our blood sugar is helping with our mood. Our hunger are our blood sugar, our energy level. Okay, so all those together and I like it when people think about all those things in which ever when you attach yourself to more your energy, your mood, you know, because that way you chair this a lot slower. Yeah, yeah, but if you can kind of go is my mood changing is my energy. Changing is my hunger change. That's a really good point. So a lot of people are like, let me get the scale, see how it's going. But, like, there's so many other indicators that ones that serve you immediately Yeah, I love that because we're impatient. We want gratification. Me to have instant gratification cake. Okay, I'm human. Okay. Putting? Yeah, you know, proteins all the rage. When when we were in the eighties, it was all about carbs and fat free on bond aerobics, strength training and protein. Yeah, you know, And if we live long enough, it'll come all the back around, probably. But protein really is important. And again, the immune system, okay. And, um, protein we have to have. And I think the key thing that I want to point out here that we don't really emphasize enough is you have to have enough calories for protein to do its work because protein will be used for energy, what your body doesn't want to do instead of all these other things. If you don't have enough calories, OK, so I just do that. But and the reason? Growth, maintenance and repairs a top is. So when you're doing your strength training, when you're doing your exercise to help you with your energy and all that stuff that's great is your body's breaking down that muscle tissue after you do your excellent and rebuilding it so you're stronger and it requires protein to do that. But you have to have enough calories with protein to do that. Otherwise your exercise you're not gonna get stronger. What's enough calories? Yeah. So enough calories is for you to maintain your weight. Okay. Okay. You need to at least maintain your weight. So if you're trying to work out and lose a ton of weight restricting your calories, you're actually not getting the benefit of party. You're not. Yes, you're not. So you don't want to be in a state where you're building lean muscle mass while you're losing weight? Yeah. You know, it's kind of like somebody who's training for an event and trying to lose weight at the same time. It's like you don't want, you know, it za hard thing to have happened at the same time, right? Yeah, for a competition, you know? So your immune system concentration in school. And this is why we have this is why the government's funded breakfast programs on lunch programs. And so how do you see protein affecting concentration? Is that to do with brain chemicals? Yes. Yes. Way love brain. Get up and go. The dopamine precursors to dopamine reducing anxiety. Lots of research about that. So you have psychologists recommending protein to their people. Yeah, I get it. You're obviously nor anything of it that way. Yeah, 13 is Yeah. And then And mood has some that just has to be with, like, what happened to you that day, right? It's like No, no, no. This dramatically effects that right? Right. And again, you can go back toe blood sugar and I and I usually say protein and fat. So the balance of protein, fat and carbohydrates you have the energy and you have some calories with protein and fat to keep going. No. So you have all of it, so your body gets energy and it also has some protein and fat. So you have some satiety and you have some You don't just have carbs. And I think the big thing here that we always emphasizes breakfast cause the American breakfast could be just carbs, you know, or that grab snack. You know, that, um, isn't perishable, right? Because protein often is perishable. Eso satiety and blood sugar balance with balanced meals and again, So it's that cycle. It's a cycle. If you're not getting the great foods, you don't have move. You have a good mood. You're not interested in re foods, right? Exactly. Yeah. And just realizing. Ok, I've got to start the cycle, right? If nothing else, let me start this. Yeah, exactly. Now I do want to just say something is just with expectations. Here is when I'm hungry. I'm gonna want carbs because my body is hungry and my blood sugars are running low and the body is smart. It wants carbs. And it's smart because it'll break my blood sugar fast. Right? Okay, So my body's gonna go. Yeah, OK, so it's normal. Don't feel bad about it, okay? And so if you do it And if I've always done sugar, right? If I've always gotten first scales or whatever and I go get him, then even right there, I can start breaking the cycle where I go. Oh, there goes Kathleen. She's on her skittle run. And I go get the Skittles. And I'm like, oh, did it again. And I go into that cycle of shame and guilt, and I put my head down on my desk or whatever. Okay, Yes. If if you recognize yourself like OK. And then what I want to do is pull your head up and go. I can go get some nuts right now. or I can stop this right now and go get myself lunch. Is this before or after after? So even though you know you didn't blow No, you didn't blow it. Go. That's just me. I know Skittles. I did not rob a bank. Yeah, Yeah, I Skittles. I Skittles. Yeah. So I I'm gonna go have you know, uh, you know, salmon salad now, which sounds really good. And I love that, or I'm gonna have my Harmison and pita bread or whatever, and I'm going to sit down and I'm gonna enjoy my lunch and just get yourself right back. And then I love having, like, a plan, backup plan and emergency plans just for this. You going like the disastrous emotions you have after you made the mistake, actually cause more progress? Yeah, screwed up cm always been to screw up. And I'm just going to, like, keep going. And now you know, now I'm gonna go have you know, my Oreo shake, and I'm gonna have my blow, you know, And then and you're And you are having this very interesting perspective where you've had so many people share this with you. So you've seen the culmination of the pain. You've seen the damage it's done and your which is why you feel very passionate about like, come on, people. I do because you know what it does is then it starts destroying relationships and starts destroying relationships with that person. Yes, And then all of a sudden, I think, Oh, she's got it together. So she can't be my friend. And I could never tell her this about me. And now I'm not going to go out to dinner with her tonight because I already screwed up my diet today, and I possible can't possibly go out to their mean like it starts to really affect social and emotional relationship. And what happens is people start connecting with their food and having this dysfunctional relationship with their food. So they have a difficult time having functional relationships with one another and with their families. Yeah, you know, I Yeah, and so a lot of my passionate work starts happening with families because and I want him to come into my office and I want him to get mad at me and let me be the food police so that they can start having a relationship with one another because it starts to destroy families. Yeah, and that just it's best, you know. And, um, we really feel bad about our bodies and food and our weight where we really need to be rejoicing in. Yeah, And change comes the change that we want. So much comes when we start feeling good about what we're doing. The choices we make in the conscious efforts to make and and so you can see why you just go farther down the path if you're constantly feeling terrible, right? So if you have those Skittles and you turn around and you go have your salad or whatever I want you to be Oh, you know and and then move on from there, consciously celebrate that. Yes, yes. No matter what happened five minutes ago. Absolutely. Yes. And disorders and expect stumble and trip. Expect to stumble in trip because it's that resilience. Right? That matters, right? It's that get up and go. Yeah, I love that isn't me. Write this down. Okay? They're filming it. Okay, Expect yourself. Expect yourself to mess up. Yeah, like that. I don't know how you feel. Sense of relief hearing that because again we set ourselves up for this, you know? And, um And then it worsens and worsens. It does affect relationships. I don't think a lot of people think of it in that way, but it does. It does it. It messes up. Kind of like I know you're thinking of me because of what I'm thinking of me. Yeah. So if I'm thinking of me, I can imagine what you're thinking of me and this person, Just like I love you. You know what? Yeah. And yet the distance happens anyway. Right? Right, right, right. That's terrible. Yeah. Yeah. And I could see why that hits you for a while, cause you just see all that suffering. It's just Yeah. And, you know, one thing that kills me is Well, I'm just looking in the audience. It's like you. I have people in my you could just sit in my waiting area, right? And it doesn't matter what shape, size or age or why people are coming in to see me. They all feel terrible about themselves when they come into my office. And it's just like Okay, yeah, Yes,