012: Rethink Your Food: Part 2

Welcome! I’m Kay Dorelus, your host. And this is the Good Girl Gone OMAD podcast, a go-to resource for people like yourself looking to learn more about their health and happiness through intermittent fasting in a world that is constantly telling us to do more, be more and eat more. 

Wherever you’re listening right now. Thank you. I really love your support. If you’re loving this podcast, make sure to subscribe and give it a star rating.

Hey Good Girls & Guys, have you ever tried being ‘good’ with your eating and don’t know what to eat? I remember that one time when I went 3 hours past my fasting window because I just wasn’t sure what to eat. It seems like everything claims to be healthy but the question is, is it true? And despite all your efforts to eat healthy, are you not seeing a change in your health and weight? Well part of that has to do with checking the authenticity of your food. Authentic… I know we are used to using that word when it comes to people, but now-a-days, we gotta start screening our food the same way we screen our friends. 

Hey! Quick announcement here. Many of you have messaged me, sharing your phenomenal stories about your health and your journey with intermittent fasting. If you have a story that you’d love to share on the Good Girl Gone OMAD podcast or if you want to nominate a health rock star that you know to come on the show, I’m now welcoming all guest. Send me a note on my website: goodgirlgoneomad.com and let me know who you’d like to nominate. 

Do you ever wonder… if there is a natural food section in the grocery store, what does that make the food in the rest of the store? I’m always baffled by the fact that we are at a point in our world where we actually need to market natural foods. Think about that for a second. Don’t get me wrong, I’m happy that natural and organic and wellness and health are trending these days because it is in the best interest of everybody . People are looking for lifestyle changes that prevent sickness in the first place, and I’m here for it… but I want you guys to be uber-smart about is what is actually healthy for you vs. what is “fake health”. And we’re going to talk about that today.

Yay! Health is getting the attention it deserves, but it seems like every one is trying to make money off this trend. Now there’s nothing wrong with making money but when its disingenuous that’s where I find a fault. Let’s take a look at a brand that is getting a fair chunk of the pie in the name of “health”. Now this is all a matter of opinion, I’m not a scientist, nor a nutritionist so don’t hold my feet to the fire regarding my opinion… but you have to think to yourself that if you need a label to tell you that something is healthy, chances are, it probably is not. You really don’t see apples with labels on them say they are 100% orchard-raised.

Anyway, so Fairlife Milk. Fairlife Milk. I’m not going to lie I was keenly interested in this milk. I have milk sensitivity, that I make an exception for when there is ice cream involved but I’m always on the look out for “better” milk because my daughter loves cereal, morning, noon and night. It did take some convincing for me to try it because it’s a Coca Cola product. So it’s weird. The question became, “Can I trust the same people that make brown sugar cola water to make my milk?” Of course not! I shouldn’t, but let me tell you why I tried it. I figured out of all the companies that are trying to make a “better milk”… surely a Coca Cola, a company that is worth almost $200 billion dollars has the resources to create milk taste like liquid gold. That’s just common sense logic. 

Fairlife milk is touted as more nutritious, more delicious, with more protein, more calcium… more more more! I mean, this milk isn’t lacking in anything! More sustainability, more care given to the cows. It’s the super milk of our time and it seems like you can’t go wrong, but if you look past the name, Fairlife… what does that even mean for milk anyway? It’s a gimmick to thinking that something that has been overly tampered with is somehow better for you. Their milk is the epitome of processed food, it is highly filtered. We are unsure of what is being taken out or what is being added into the bottled milk. Highly filtered doesn’t equal healthier for you. I don’t believe milk should be this manipulated. We have to ask ourselves how do we go from milk men delivering a crate of milk in glass bottles to a Fairlife bottle of milk that can sit on a shelf longer than my loaf of bread. Well, refrigeration, that’s how but that’s another topic for another day.

It is confusing to walk into a grocery store and know what you should and should not be eating. If any of you are interested, as a health coach I offer grocery store tours to my clients to help them understand what to really look for in labels so you know exactly what you are buying. Often times, we walk the aisles like zombies, habitually buying the same items that we put on our list but often we aren’t paying as close attention to the ingredients that make our foods, food. Send me a message if you’re interested because these marketing tactics are getting slicker by the day, you can’t distinguish the quality stuff from the crap. Yeah I said it, crap!

Here are the top things you need to know when shopping. These are the same tips I share with my clients to look for the next time they are out shopping at the grocery store for food… or filling up their online cart. 

  1. Label First! - When shopping the aisles, absolutely, the first thing I do is flip the product over and check out the nutrition label first. Ignore the branding, ignore the logo, ignore the pictures, ignore the price, the messages, the features, the benefits,… ignore whatever they have to scream at you on the front and you flip that bad boy over and with your own eyes, you can read exactly what the food is made of. Here’s why… and take it from some one that is seasoned in branding and marketing such as myself (I’m just saying…) …the front of a product is to get you to notice the product, on a shelf, within a sea of other competitors. Yes, they want you to be informed, and they want you to know about all the health benefits of their product but if you never notice their product on a shelf with other brands, then you won’t pick it up and buy it, and if you don’t buy it then that means no revenue. So within the Fairlife example that I mentioned earlier, imagine a grocery store where you shop, now that Fairlife milk has to grab your attention somehow but it’s also sitting next to Borden, Organic Valley, Horizon, Dairyland, Dean, Stonyfield Farms, Clover, Mayfield Dairy, Shamrock Farms, and don’t forget the private label brand from the grocer. I mean! Competition is steep in the dairy industry. The shelves are saturated! And let me not forget to mention, the subsets of milk within each brand, there’s 2%, whole, low-fat, fat-free, skim, soy, almond, cashew, organic, lactose-free, flavored milk, raw, organic. Wow! I don’t know why I’m picking on milk but a lot of this can be said about many other categories. So the real information is not found on the front with all the pretty pictures but on the back. Check the list of ingredients, the first 4 ingredients should be ones that you’ve heard before and ones that you definitely can pronounce. Now, just because you can’t pronounce them doesn’t make it ‘bad’ but it should does make it more comforting to eat when that ingredient is easy on the eyes. Also, ingredients are listed in order of greatest amount to least amount used. So if sugar is in the top 4 ingredients you may want to rethink it. 

  2. Think Fiber Second -So if first thing we’re looking for is the label… next we have to, have to, have to check for fiber! Our country is fiber deficient and I believe that to be a main contributor to a lot of our health issues. We’re just lacking. Fiber is removed, or was never included in a lot of our processed foods. It’s kind of laughable because we’ve taken fiber out of everything, only to process it back in and market it as “with added fiber” which of course you pay a premium for. If we’d stop taking fiber out of foods, we’d never have to add it back in in the first place. I am such a huge fan of fruit and whole grains,… that’s probably why I’d never go keto personal because when it comes to truly practicing health, these are great sources to get fiber in your diet. 

  3. Just so no to sugar- Ugh! Sugar… where do I start? There is a war on sugar y’all. We all know it but what I notice is that people verbalize that they don’t eat sugar or that they’ve said no to sugar but their diet is laden with sugar. Sugar laden. So how is this possible? How can you pick up a bottle of Minute Maid Fruit Punch Juice, that says its low, lite or has no sugar but it taste just as sweet? I don’t know why I’m picking on Coca Cola so much today. So many people are glazing over ingredients that they completely miss all of the other pseudonyms that are classified as sugar. Did you know there are 56 different ways to say sugar? 56! So there is Sugar, otherwise known as Sucrose, High Fructose Corn Syrup (pause: high fructose corn syrup, which honestly deserves it’s own episode, don’t get me started… or should?), Agave (yup, still sugar), Brown Sugar, Cane Sugar, Coconut, Fruit Juice Concentrate, Honey, Raw Sugar, Dextrose, Lactose, Maltose, Aspartame… and that’s just the short list. So if you’re ever wondering how your bottled drinks can taste oh-so-sweet yet still claim zero grams of sugar this is how. What bottled drink manufacturers are able to do now is hide sugar in plain sight. Right in front of your own two eyes! For example, they can say that drink contains zero grams of sugar, which is sucrose but hide undisclosed amounts of sweetness under the list I just named. Remember 56 ways to name sugar without saying sugar… crazy right? All the while, you’re thinking… “wow, this drink is sugar free… that’s must be better for me”, but it’s really not. I will say to watch out for these sugar ingredients in all of your foods, be particularly sure to check your yogurts, and your condiments like ketchup, sauces and granolas. Seemingly healthy food like a yogurt, that allegedly remove all the “bad stuff” like fat will also inject mounds of sugar to make up for the taste. Y’know, you don’t want it to taste like cardboard.

  4. Oh sweet-baby Gluten! - I know gluten is riding it’s own wave right now. Everything seems to be gluten free; pasta, cakes, etc. And in tried and true fashion, we believe that if the ingredient is absent, then it must be healthy. But going gluten free doesn’t equate to health. Many gluten-free items are junk food in sheep’s clothing. I often wonder if the people that actually eat gluten free have been officially diagnosed with a gluten intolerance or are they just eating that way because it’s trendy. If you think you have a gluten intolerance, you should absolutely get tested for it, as well as, celiac disease. But you can absolutely be eating unhealthy if you’re focused on eating gluten-free because its the latest trend. Food manufacturers are replacing foods that were laden with gluten with gluten-free options but they’re just as processed as your junk food options. In my opinion, gluten free snacks are just as junky as the sugary, fat snacks. I would strongly encourage you to talk to a registered nutritionist if you are interested in a gluten-free diet.

If you listen to my previous episode Rethink Your Food: Part 1, you know I’m more interested in the content of my food, beyond the nutrition label. I care about things like nutrients and minerals, before I care about calories and grams of fat but I really wanted to shed some light on a common sense approach to selecting food. It’s easy to get duped by marketing and labels and basically being told what is in our foods but how often are we educated on what our food actually is. So with that said, and in that same episode, you know I absolutely hate the macros way of eating. So for all you cycling macros eaters out there… now you know. But I can not fundamentally agree with a theory that dumbs down our food down to just fat, carbs and protein, as if that’s all we should care about in our food… as if those are the only 3 things that fuel our body. For example, we’ve come to know an avocado as our healthy fat. That’s it. That’s all that most of us know about an avocado but I have yet to have some one tell me that an avocado is also a good source of Vitamin K, Folate, Vitamin C, Potassium and Vitamin E. We have to be smarter and more resourceful and want to understand more about our foods than what is marketed to us. 

So because I don’t have many food allergies, I try to eat my food full on. Full of sugar (I avoid high fructose corn syrup like the plague and you should too), full of gluten, full of fiber, full of everything that is supposed to be there and I try and stay away from processed foods. If you follow me on instagram, which I hope you do, you can see me in rare form! Doing what I do best, eating! I am not the model citizen for dieting because I don’t believe in dieting. I love my body and I love my food but I also know a lot about a lot when it comes to health and I’m hear to help you, not role model for you. I eat, sleep and breath everything when it comes to health, medical practice, preventative care and wellbeing because it’s all connected, we’re all connected.

Food is probably the most confusing study of science that’s out there but that’s because it was never suppose to be a science in the first place. One day you are told that eating eggs is ok and in March, the Journal of the American Medical Association published a study that linked eating eggs with cardiovascular disease and eventually death. Come on now!… You mean to tell me, a girl that grew up on the streets of Chicago that an egg is going to be the thing that takes me out! Doctors are not reliable… I covered that in my previous episode, research is flawed, you… my GOOD listener are your best source. Remember that in your quest of trying to understand what to eat and when to eat, food alone isn’t the only thing that will help you stay happy and whole.

If you like this episode, join me on the ‘gram @goodgirlgoneomad and let me know what your biggest takeaway was. I love to hear what you think about learning more about your food, so leave a comment or send me a message. Also, if you want me to touch on high fructose corn syrup or any of the other ingredients I mentioned today, let me know that too because I got an entire soap box for you guys that I’m just waiting to dust off!

And while you’re at it, if you’re loving where the GGGO podcast is going, please give me a 5 star rating and subscribe. Text a link to this episode with a friend or some one you know who needs it. We gotta help each other help each other.  

GGGO is also a listener supported podcast where your donation goes a long way to help power the show that you heard today and shows in the future. Go to anchor.fm/goodgirlgoneomad to show your support with as little as $.99. That’s it. Until next time good girls and guys, bye for now. 

Kay Williams