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Are you stress eating or emotional eating during sheltering in place? Have you put on the “Quarantine-15”, those extra pounds as we all do our best to cope during the pandemic? Take the test to see if you are self-medicating through food to make yourself feel better.

In this episode:

• Learn the signs of stress eating
• Behavioral changes during stressful times
• How to be mindful and aware of your triggers to emotionally eat
• Creating routines that set you up for success
• Eating balanced diets to kick cravings to the curb
• The 20-second rule

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We are working our way through COVID-19. We are faced with financially challenging times, with the U.S. unemployment rate around 20% and now mistreatment and unnecessary brutality causing protests, some peaceful, some not much. With so much change and unrest happening in the world around us, I felt the need to share a personal message about how I believe the path through our societies perceived differences start with our hearts, and a story about an exhausted homeless man who loves oatmeal.

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88 million American adults – that’s more than one in three – have pre-diabetes and the scary part is more than 80% don’t even know they have it! I believe everyone should eat like a diabetic, so they don’t become one.

In this episode you’ll learn:

• Why people become pre-diabetic and diabetic
• How to combine your foods to manage blood sugar
• How to reduce your glycemic load
• About being “kind to your pancreas”
• How to balance each meal with healthy macronutrients
• My 3-2-1 plan
• Why I paid $21 for a hot dog

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Every single bite you eat can either contribute to your health, or create inflammation and lethargy, and set you up for disease. How do you want to feel today? Choose good health and let’s cut the crap for seven days.

In this episode you’ll learn:

• How to prioritize major contributors to good health
• Which foods are unhealthy and should be minimized or eliminated
• How to elevate where you are, right now.
• The importance of nourishing, nurturing and loving your body
• How to crowd out the crap with healthy alternatives
• How to design your meals to keep you satiated
• Healthy sugar alternatives

Transcript

I’m your host, Toni Julian, and today we’re going to be talking about how to sanitize your kitchen like a food boss. I have a healthy lifestyle company and also a commercial kitchen where we make a healthy protein oatmeal and handcrafted meal bars.

We’re a small business, but we are held to the same standards as a lot of large food businesses. So today we’ll be listening in on actually how to apply those same sanitizing methods to your kitchen, to your home, so that you can stay germ-free and virus free in these days of the Coronavirus. This virus is an invisible enemy, and the best way to stay healthy is number one, by avoiding exposure, of course, and we’ve heard all about that in the news. What to do. That’s a different topic.

But secondly, and what I want to talk about today, is ensuring that whatever we bring into our homes is not contaminated with the Coronavirus. I just want to make sure that the things that I personally do at home are as clean and as to the same standards as they are at our commercial kitchen.

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We are in the midst of a world-wide pandemic.

Americans seem to be divided once again between either being denial and the potential devastation, and panic leading to grocery store raids and hoarding a year’s supply of toilet paper. As of the date of this recording, March 12, 2020, we were just learning about the spread from China and Italy, to Spain, Australia and the U.S. Because we do not have enough kits to test people who have been known to be exposed–and also those with symptoms–that we do not know the true extent. We do not know how many people are currently exposed, and therefore we do not know the level of infections and deaths we will suffer. I expect in may be in the hundreds of thousands.

Doctors in Washington are scrambling for ventilators and their hospitals are becoming overloaded. Most international flights are suspended. Schools and venues with large gatherings are shut down. Soon, gyms and restaurants. We need to take it upon ourselves to use the utmost caution. It is imperative that we educate ourselves and not go with whatever rumors are spreading or be persuaded by our circle of family, friends and neighbors to ignore the massive potential of this emerging health crisis. This is NOT media hype. I implore you NOW, to take action. Go to the CDC and the World Health Organization for your updates.

My only fear is that of ignorance of my fellow humans who dismiss this as no big deal. They put not only themselves at risk, but everyone around them, further rippling and exacerbating the situation. I have always recommended sustainable lifestyle changes, and now is the time for the biggest one yet. Let’s take this upon ourselves and nip it in the bud, before our rights are seriously limited as our freedom to circulate in our communities is further diminished. For those of you who disagree…I pray🙏 you are right and I am wrong about this. I would love to be proven wrong.

It’s time to re-evaluate.

It is time for a re-set of our values, discerning between what is necessary and what is extravagant. It’s time to support our economy and especially our small, local businesses. It’s time to put politics aside, roll up our sleeves and get to business.

Let’s feel powerful. 

Many of us feel out of control, I know personally, I sure do. The nature of the next coming days and weeks are unpredictable. The fallout for coming months and years may be frightening to think about. Let’s NOT go to that space of fear. Let’s practice love and patience in our hearts, grounding of our spirits, and prayers for everyone. Let’s remember to breath. Take a deep breath. As my dad used to say “it is what it is” when he was diagnosed with Multiple Myeloma with a horrid prognosis. Let’s have the confidence to get through this.

The bottom line.

My intent as a health advocate, nutrition and fitness expert is to share with you some ways you can boost your immune system. This episode was recorded when we knew little information about how the virus works, and as scientists are uncovering more and I believe we will know much more in the weeks ahead. This podcast is not all-inclusive and the more we learn about the virus, the more we can intelligently put into effect to conquer this beast. Remember, please visit the WHO and the CDC for updates.

COVID-19 Prevention and Boosting Your Immune System

Also available on iTunes and Spotify

Love to you all—Toni

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The U.S. packaged food industry is an 806.3 billion-dollar market. Are food companies competitive? You bet they are! And what you don’t know, can hurt you. In this episode Toni talks candidly about the top six things food manufacturers may be hiding from you, how that impacts you, and how to equip yourself so you can outsmart food companies and their attempt to distract you from the facts.

• Naked truth about the food industry (00:00)
• Front of package claims about fat (03:42)
• Manipulating serving sizes (08:13)
• Splitting ingredients to minimize unhealthy ones (11:42)
• Added sugars hike and seek (16:04)
• Label padding (24:05)
• Obfuscating the identity of ingredients for marketing (24:56)

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Toni delves into the topic of what every body needs on a daily basis, and that’s protein! This podcast is focused on the popular plant-based, pea protein and how it compares against dairy-based and other plant-based protein powders. You’ll learn if pea protein is considered to be a complete protein and based on a recent study, which protein powders are the most bio-available.

• 00:00 Pea protein as an alternative
• 04:15 What makes pea protein a good choice to consider?
• 05:25 How pea protein is different from whey protein
• 07:05 What is a protein isolate?
• 07:23 Which protein powders have the most complete essential amino acid profile
• 11:40 Incorporating customized plant proteins into Toni’s healthy lifestyle company
• 13:20 Importance of quality proteins and being proactively healthy

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In this episode Toni talks about how to build a strong core, so you can avoid lower back injuries.

Part Two

• Exercise modifications to reduce lower back strain (0:45)
• Toni’s #1 Stretch to release lower back disc compression (4:55)
• Pain and inflammation (11:07)
• Ergonomic tips to support your lower back everyday (18:13)
• H20 formula for a healthy spine (21:49)

In this episode Toni talks about how to build a strong core, so you can avoid lower back injuries.

Part One

• Top contributors to lower back pain (2:06)
• The #1 way people injure their lower backs (2:55)
• The American Decondition (3:30)
• Your core; what is it, which muscles make up the core? (07:25)
• Everyday activities contributing to lumbar spine compression (09:28)
• How to check your posture (14:28)
• Post-baby blow-out (16:27)
• Toni’s top core morning exercise routine—The Rotisserie (21:25)

Need help visualizing Toni’s Rotisserie exercise? Check out this quick video here: