Episode Transcript
[00:00:00] Speaker A: How do, where do I start?
[00:00:01] Speaker B: If your pantry looks like the center aisles of the grocery store, you might.
[00:00:06] Speaker A: Need to make some swaps. So how's your New Year's resolution going? Today is January 15, 2025, and it's right about now in the month of January when people just kind of start ditching their diet. New Year's resolutions, I'm going to eat better and get healthy kind of thought process. And today we just want to kind of COVID 10 simple things that you can do to maybe stick with that healthy lifestyle that you were looking for, you know, back there on January 1st. Welcome to the Dust or Mud podcast.
[00:00:40] Speaker B: My name is Rich and I'm Shelley. On the Duster Mud podcast, we like to talk about food freedom and farming. Today we're going to focus the discussion on food and it's really a continuation of last week's podcast where we Talked about a 16 year old that is bringing a lawsuit against 11 of the Ultra processed food companies. So we want to focus today on getting some of that ultra processed food out of your pantry and what to replace it with.
[00:01:09] Speaker A: Yeah, that was a really good discussion that we had last week. And if you missed it, please go back and watch that because there's a lot going on in the food space in this country right now and we didn't cover last week. Really. Some, what to do, Just some, hey, hey. Well, it's really bad in my pantry. It's kind of like a jungle in there, right? What do I do? How do, where do I start?
[00:01:32] Speaker B: If your pantry looks like the center aisles of the grocery store, you might.
[00:01:37] Speaker A: Need to make some swaps. And today we just want to give you 10 really easy swaps. Kind of go through a little bit about what they are, why you would want to swap them, and what benefit you could get from that swap.
[00:01:51] Speaker B: We want to start by saying these are our opinions and it is influenced by our belief in the health benefits of a low carb, high fat, ketogenic lifestyle.
[00:02:04] Speaker A: We're not doctors, but we have been living this, this way of eating and this lifestyle for a little over five years.
[00:02:13] Speaker B: No way, man.
[00:02:14] Speaker A: No way.
[00:02:15] Speaker B: Six.
We are days from six years.
[00:02:18] Speaker A: Well, there we go. Six years. And it has helped us at approaching 52 years old, to still be very vibrant, thriving in our life, mentally acute and pushing on and refusing to give in to the old ad. The adage of, you know, well, we're in midlife and we, our bodies should.
[00:02:42] Speaker B: Start falling apart and our brains should start getting foggy, right?
[00:02:45] Speaker A: And we just refuse to to, to go there. And this lifestyle has helped us. So the first swap that we have is ditch the margarine for butter. Because margarine is a highly ultra processed product that was put pushed onto us back in, you know, the 1970s, 80s.
[00:03:10] Speaker B: Back when butter was bad for you.
[00:03:13] Speaker A: Right.
[00:03:13] Speaker B: I say in air quotes.
[00:03:14] Speaker A: Yeah, I, I heard those air quotes.
Yes. So the first recommendation is get rid of that margarine. The I can't believe it's not butter stuff. Country croc. I don't care what brand it is. If it's not butter, it's not good. And it's created from the ultr processed see seed oils that we're going to discuss in a minute. But it comes from that. And it, it doesn't contain much food in it at all. It really does it? Not, not. Not things that ought to be food.
[00:03:47] Speaker B: Right.
[00:03:47] Speaker A: The fly. Have you ever seen a fly get on? No, no, no. Because it's, it, it's not good. Even the flies don't like it. Right. But butter, it really actually is. It's minimally processed. Right?
[00:04:05] Speaker B: Yeah. So in Missouri, we're allowed to sell raw milk, and we do sell raw milk from our farm. And you're also allowed to sell raw cream.
But I can't. If I shake that cream and cause the fat globules to stick together and turn from white to a little bit of a yellow color, it's now called butter and I can't sell that.
But the way I got there was just a little bit of shaking. I didn't heat it and hydrogenize it and hydrolysize it and all of those other.
[00:04:43] Speaker A: Partially or wholly. No, none of it.
[00:04:46] Speaker B: Nope.
[00:04:46] Speaker A: No, there was. There, there are very. There's very little mechanist, mechanistic action that goes into creating butter from shaking.
[00:04:57] Speaker B: Just shake it agitated until the fat starts to stick together.
[00:05:00] Speaker A: Yeah. Anytime you start adding chemicals and high heat to a product, it causes things to turn into other things. Right, Right. And so let's ditch the margarine. Let's add butter back into our lives. It's delicious. It's satiating. It gives. It's good for our brains. It's good for our whole bodies. Let's add that back in. And that's a really simple switch.
[00:05:24] Speaker B: Yeah.
[00:05:25] Speaker A: And it's real. It's just real food, which is something we really like to focus on.
[00:05:30] Speaker B: Well, my first one you've already given away, which is get rid of the vegetable oils.
[00:05:35] Speaker A: Right.
[00:05:36] Speaker B: Seed oils, whatever you want to call like broccoli oil. Yeah.
[00:05:39] Speaker A: It's the vegetable oil?
[00:05:41] Speaker B: Never. I've never seen broccoli oil, but I've also never heard of a vegetable canola.
[00:05:46] Speaker A: No.
[00:05:47] Speaker B: What is that? It's a flower or something.
[00:05:48] Speaker A: Yeah, I think so. It's a plant.
I think they grow a bunch of it in Canada. Seriously?
[00:05:55] Speaker B: Canolas.
[00:05:55] Speaker A: Canolas, Yeah.
[00:05:57] Speaker B: I thought it was a pasta.
[00:06:00] Speaker A: No, that's canoli.
[00:06:03] Speaker B: Oh.
[00:06:03] Speaker A: And that's a dessert. Oh, Italian.
[00:06:06] Speaker B: It's a dessert pasta, isn't it?
[00:06:07] Speaker A: Well, it's so good, though. No, it's not a pasta.
[00:06:09] Speaker B: I know.
[00:06:10] Speaker A: He's such a dork.
[00:06:14] Speaker B: Anyway, get rid of the seed oils, y'all. Yeah, they are. Lots of studies these days showing just how inflammatory they are.
All throughout your body. They cause inflammation. And one of the worst places to cause inflammation is in your arteries, especially around your heart. And we. We totally ditched the seed oils back in 2019. That was. It was over for us for the seed oils. We replaced it with more natural oils, things that can be pressed, like avocado oil or olive oil.
Natural fats, coconut oil.
When I say natural fats, I'm talking about the butter that I was just mentioning or ghee or tallow or lard. Like some of the. The has been around prior to the industrial revolution. So let's. Let's go back to some of those fats and get away from these highly ultra processed vegetable oils.
[00:07:24] Speaker A: One of the main problems with it is the high omega 6 fatty acid content. And that's what the. The ratio between the Omega 6s and the Omega 3s threes in those fats. And when your ratio is way off and the sixes are too high, that's where we're getting all of our inflammation from. So let's add the fats that get the Omega 3s up, and when we do that, we actually calm the whole system down.
[00:07:52] Speaker B: Right?
[00:07:53] Speaker A: Yeah.
[00:07:53] Speaker B: Yep.
[00:07:54] Speaker A: Okay. We're gonna dump the sugary snacks and we're gonna replace it with some real food. Those packaged snacks, such as granola bars, protein bars, that sound really healthy, but they're really packed with a lot of chemicals and sugar.
[00:08:17] Speaker B: Yeah.
[00:08:18] Speaker A: Especially the. The granola bars or just any of the packaged foods, whether it's crackers, because believe it or not, those crackers got sugar in it too. Anything with added sugar, ultra processed, created with just honestly, junk. And we want to replace that with food that is real, that is whole, say, nuts, cheese, eggs, maybe some boiled eggs and anything else that is. Is what it always was that you could just snack on fat bombs if you're keto throw together some fat bombs. There's recipes all over the place. You can make them a little bit sweet to curb that sweet tooth. Because we didn't say don't eat sweet. We just said let's ditch the actual sugar.
[00:09:09] Speaker B: Yeah. Pork rinds is another one. That's a good snack for me at least.
[00:09:14] Speaker A: That's a rich favorite. Yeah, yeah. When he needs a crunchy, he's going for some pork rinds, y'all, for sure. Yeah.
[00:09:21] Speaker B: And some of them have a bunch of, of stuff in them, but some of them are just salt. So like you can, you can get pork rinds that are so.
[00:09:31] Speaker A: So eating real food while keeping our blood sugar stable and not getting those big spikes and crashes whenever we just want a little bit of a snack is going to keep our hunger down. It's going to help us not get all like, you know, crash, like you need to go to bed.
[00:09:52] Speaker B: And you mentioned granola bars. That's one of the ones. I think it's the insidious that oftentimes all natural. Heart healthy. Like you can, you can find a lot of these labels on.
I'll use air quotes again. Healthy foods, like all natural. But if you look at the, like just check out the total sugars.
[00:10:20] Speaker A: Sure.
[00:10:21] Speaker B: You know, the, the, it, it may be all natural, but that doesn't mean that it's healthy or good or that it doesn't spike your blood sugars and require a dump of insulin, you know.
[00:10:32] Speaker A: And remember, the focus on these 10 swaps is we're returning to real food.
[00:10:37] Speaker B: Right.
[00:10:37] Speaker A: Eat the thing that's real and whatever's in those packaged nature zone, you know, type of things. It is not, it's not currently a real food. It's not a hole, you know, let's eat that thing. That's just what is what it always was and fuel our body and keep it from crashing.
[00:10:59] Speaker B: So toss the sugary drinks from the pantry. Most of us in the pantry that would look like Cokes and things like that, but I want to add to it what I think is probably the biggest culprit for, I don't know, our age, folks, is coffees and the dessert coffees and the frappas and the mochas and the iced coffees that have pumps and pumps of all different kinds of high fructose corn syrup based flavors. You end up with a ton of sugar in some of these coffees. And I, I think that would be one that would be real easy to just dump, get rid of.
[00:11:47] Speaker A: Yes. Any of them that are Just adding big sugar spikes through your day. Like, man, I need a picnic. I need a coffee. Really what you're wanting is the sugar. You're just wanting to get back up with your blood sugar rather than the caffeine from the coffee. Yeah, the caffeine does do things, but if you're really going after those frappe latte things from whatever coffee shop you happen to enjoy, you're really typically going after the sugar that's involved.
[00:12:18] Speaker B: Sweetened teas. Most all fruit juices. Very high in sugar. Those can be replaced with water. Water of our favorite drinks is a carbonated water with a cap full of lemon juice and some stevia drops. It gives you that zing. The carbonation gives that fizz in your mouth.
[00:12:42] Speaker A: My favorite, take some Pellegrino and do that over ice. You really get that fizz. And just, you know, real lemon. Lemon juice will work. But if you can find an organic lemon juice that is real lemon juice and add that and then a little bit of stevia, like the qua. The. We've done it with some lesser quality products before, and it's okay. But if you. If you want to take it to the next level, get the good mineral water, get the Pellegrino and get some organic, whole, real lemon juice. And it is like next level. It's refreshing, it makes your mouth happy, and. And it really just satisfies all of those needs and just kind of quells it.
[00:13:28] Speaker B: Right?
[00:13:29] Speaker A: Oh, I love that. Kind of making me thirsty.
Okay, let's ditch the box cereals and replace them with some eggs or something. Starting our day off with a bowl of sugar. It goes along with the lines of starting your day off with a cup of sugar.
Let's get rid of the ultra processed, grainy, whatever they're made of. Full of sugar. You know what, Even if it says that it's heart healthy and you're eating plain Cheerios, once you get it in your mouth, your body sees all of those carbohydrates as sugar. As soon as it gets past your throat, it. It just sees it as sugar. And quite honestly, those things, there's nothing heart healthy about them. That was all a campaign, by the way. Whole nother topic. But let's ditch those boxed cereals. They're expensive anyways. They're so expensive. And I don't know, let's make an omelette. Let's do some scrambled eggs with real quick scrambled eggs. Maybe a little cream and some butter in there. Salt and pepper. Boom. You've got protein. You've Got healthy fats. It's going to keep you satiated well past lunch.
[00:14:44] Speaker B: Probably very low carbohydrate. With what you just described, I think there's one carb egg. Yeah, like very low carb. And with that you don't get that blood sugar spike that you get, you know, 15, 20, 30 minutes after you eat the cereal. And then 15, 20, 30 minutes after that, the crash that says, oh, I'm just lethargic now. And then that next thing that says, oh, I'm hungry.
[00:15:11] Speaker A: And I can support this because they have decided that eggs are good for you again.
[00:15:17] Speaker B: Again.
[00:15:18] Speaker A: There we are. So let's eat the eggs.
[00:15:21] Speaker B: Pendulum swings.
[00:15:22] Speaker A: It does. And let's eat the eggs instead of the boxed cereals.
[00:15:27] Speaker B: Another great breakfast is yogurt. But skip the low fat yogurt, go for full fat.
[00:15:36] Speaker A: Oh yeah.
[00:15:37] Speaker B: A lot of times the low fat yogurts are.
In order to replace the flavor that was removed with the fat, they add sugar or they add a bunch of other stuff that is ultra processed. So I think use full fat yogurt. You can find full fat yogurt and it may have like the ingredient list may look long, but look at it. A lot of it is just the probiotics listed or the bacteria that were used to make the yogurt that are now forming the probiotics. They will often list a lot of those things. So it may sound like Lactobacillus rotori or Lactobacillus something else. And those are just milk based bacteria that are making up the probiotics, the good gut health things that are in yogurt. So that's not the big deal. It's the artificial sweeteners and the artificial oils and the artificial other things that they add to yogurt sometimes.
[00:16:39] Speaker A: Yeah. Or. Well, so get you some whole fat Greek yogurt. Oh my goodness, that's. You're getting higher protein, you're getting fat. You're feeding your, you're actually feeding your body with that stuff.
We also like to make our own. Yeah, you like to make. We like to make our own yogurt.
[00:16:57] Speaker B: And then add some nuts to it and maybe a couple of drops of stevia again. And you've got crunchy like you had with your cereal. You've got sweet, but it's now with stevia instead of sugar. Like it. It really is a good replacement, I think.
[00:17:12] Speaker A: And it's very filling and it'll, it'll keep satisfied for a pretty long time. Really.
[00:17:18] Speaker B: Yeah.
[00:17:20] Speaker A: So eating a salad is wonderful. Eating a salad covered in pre made salad dressing when the first ingredient is typically soybean oil. So we're, we're there, we are back at the seed oils you were talking about. So we all love ranch, but unfortunately one of the first ingredients, if not the first, is soybean oil. And if we could get rid of that, make your own ranch dressing. Make your own any kind of dressing. Make your own Dijon dressing. Use a very simple olive oil. This is, we do this almost every day, olive oil with some apple cider vinegar. You're getting probiotics and you're getting healthy fats. Add, you were talking about just spicing thing things up with the yogurt. You can also do that with the, with your homemade, I guess just oil and vinegar type dressing.
[00:18:20] Speaker B: Yeah, sure. Add garlic powder, onion powder. I like to add hot sauce a lot of times. Add some minced garlic. Like there's, there's a lot of different things that you can add to it.
Today we had fried eggs on our salad with some curry powder and some cayenne pepper. And just the egg yolk as you cut it into the salad really makes it creamy. So we use over easy style fried egg on our solids a lot. And you get all of the benefits of the egg. Plus the yolk mixes in with the vinegar and olive oil and makes it into more of a creamy dressing. It's a really good salad.
[00:19:01] Speaker A: Yeah. So again, you're, you're ditching sugars in that because there's a lot of times, there's a lot of added sugar in some of those. Especially like a French.
[00:19:09] Speaker B: Just say no to white flour.
[00:19:13] Speaker A: Yeah, you got to ditch the white flour, y'all. You really got to. And actually just ditch wheat flour just in general. Yeah, don't, don't switch it for like whole wheat or something. And I know there's some differences in wheat around the world, but if we just in America just got rid of the white flour and flour, wheat flour in general, and replaced it.
[00:19:40] Speaker B: Yeah, we use almond flour most of the time and coconut flour is another one. It only takes a little bit of coconut flour.
But a lot of recipes, especially with the Internet these days, you can, you, you can go in and look for alternative recipes that use a different kind of flour, like almond flour. A lot of the artificial intelligence chatbots can really recommend great changes for you to substitute. Yeah, to substitute for your favorite recipe with a different kind of flour.
[00:20:19] Speaker A: Right.
[00:20:20] Speaker B: With the almond flour, you get higher protein, less carbohydrates. Like there's just, it's a lot A lot different and better for you than a wheat based flour.
[00:20:31] Speaker A: Another thing you can use is say if you want to make some chicken tenders and you would typically do an egg dredge and then you're going to put, you know, roll it around in some white flour and then fry it in your canola oil.
We don't do that anymore. We will do an egg dredge. Cool. And then use some pork rinds, add salt and pepper and some seasonings. Roll around in pork rinds and stick it in our air fryer. And then you get that really nice crunch. You've added protein and you have basically it's no carb.
[00:21:07] Speaker B: Yeah. We run the pork rinds through our food processor, add a little bit of grated parmesan cheese to it.
[00:21:14] Speaker A: Boom.
[00:21:15] Speaker B: Wow.
[00:21:16] Speaker A: It's amazing.
[00:21:17] Speaker B: You don't miss, you don't miss the flour at all.
[00:21:19] Speaker A: No. And it is so crunchy.
[00:21:21] Speaker B: Yeah.
[00:21:21] Speaker A: You don't. Yeah. Is really, really delicious.
[00:21:24] Speaker B: Well, the fat and the pork rinds do amazing things in the air fryer.
[00:21:28] Speaker A: Yes, they do.
[00:21:29] Speaker B: It's really. It really is good.
[00:21:30] Speaker A: Really good. Number nine, get rid of your canned soups. Because in the canned soups they add a lot of preservatives. It's questionable how healthy or how nutritious the food is that they put in it. They're probably not putting top of the shelf vegetables in your vegetable beef soup. And what you're getting out of it is not probably what you're hoping for. And so if we can ditch those soups and add in some. Your own homemade bone, make some bone broth, make some chicken broth, make. Make your own soups and do meal prepping. So make a big pot of soup on a Sunday. Take those soups, put them into some containers, stick them in the freezer, and then you have your ready to go soups, take them with you to work for lunch or whenever you like to have it. We have a kid who likes to eat it for breakfast.
[00:22:28] Speaker B: Yeah.
[00:22:29] Speaker A: You know, so her favorite breakfast. That's her favorite breakfast. And do we always make homemade soup? No, she does eat cam soups for sure. But it is a place that we, especially as the adults that are cooking, can make that easy swap and get whole foods. Because what's in those? I don't know half the time.
[00:22:52] Speaker B: You know, typically artificial preservatives.
[00:22:54] Speaker A: Lots of sodium.
[00:22:55] Speaker B: Lots of sodium. Like there's. It's definitely processed.
[00:22:59] Speaker A: Yeah, for sure.
[00:23:01] Speaker B: Yeah.
Dump the fake sweeteners. So fake sweeteners. Artificial sweeteners like sucralose and Aspartame and some of those that really studies are showing it can mess up your gut health quite a bit and then they can lead to further cravings. Oftentimes these things, your body reacts to them. They're so close to sugar that your body reacts to them thinking that it's sugar. So you will get a release of insulin with no sugar actually in the blood to deal with that insulin. And then that leads now to cravings and you're actually wanting more. And so the, the idea of having these fake sweeteners are not necessarily healthier.
[00:23:57] Speaker A: No, they're not.
Whenever you say fake, you're really talking about the chemical produced ones. Right. And then the real ones. Stevia.
[00:24:08] Speaker B: Yeah, replace it with stevia. Monk fruit allulose even is a natural sweetener. They use a chemical process to make it actually an enzymatic process to make it. But it is a sweetener found in nature, allulose. So there are some others that are natural, non caloric sweeteners that we would recommend. We have all three of those in our house and use them for different things. A lot of times in like say yogurt or drinks, those types of things that we just described, we'll use stevia drops.
[00:24:50] Speaker A: So you said non caloric. But one of the things that we, we like to point out is not necessarily the calories being the primary problem, but really the, the response. So honey is a wonderful substance that comes from nature naturally. Sugar cane is great, Beets are great. They're natural in and of themselves. And sugar's derived, you know, we're able to derive sugar from those natural places. The problem is those types of sugar cause our insulin, cause our bodies to respond. Our blood sugar shoots up and then we have to have an insulin response. And in America today, we do this so much over and over and over, just throughout one day that it's wearing on our bodies and it's call it causing this metabolic dysfunction crisis in this country. The reason that we can't get the weight off, the reason that we're tired, the reason that we're constantly craving the next, you know, basic sugar hit. And so when you add in these naturally occurring, non caloric, non responsive, our bodies are not responding to the stevia.
[00:26:07] Speaker B: Yeah, I use non caloric because that's how they're described. The reason we use them is because they do not cause a rise in our blood sugar and they do not cause a release in insulin. There might be a slight release of insulin because your body does that automatically when it tastes anything sweet. So the real hardcore. I want to keep my insulin as low as possible. People say avoid all sweets all the time.
[00:26:33] Speaker A: Yes. Some of them say, look, you're not two, right. You're not a toddler.
[00:26:37] Speaker B: Right.
[00:26:37] Speaker A: You don't need sweets.
[00:26:38] Speaker B: Sometimes I say I think I'm two because I want something sweet right now. But you know, like, so there. I understand that there is a slight insulin response to any sweet taste, but your body then knocks it off when the sugar isn't there. Now you take your natural sweeteners caloric that are honey and sugar and sugar cane and beet and beet sugar and some of those. And you are going to get the blood sugar spike, you are going to get the insulin release. And that is what leads to what you're. We're just describing with the metabolic dysfunction that we're dealing with right now. And you know, we. It wasn't that long ago that it was three meals and at least three snacks a day that we were being told to consume. To consume. And it was this, you know, and it was, it ended up being a high carbohydrate, low fat, six different times a day. Blood sugar spike, insulin spike, blood sugar crash, insulin like.
[00:27:44] Speaker A: And if you do the snacks in between the meals, you can just get your blood sugar up and just keep it up.
[00:27:49] Speaker B: Yeah, but your body, what that does is keep. Keeps your insulin levels up also to the point where your cells become insulin resistant. And the step after insulin resistance is type 2 diabetes.
[00:28:03] Speaker A: Yeah.
[00:28:03] Speaker B: That is the metabolic disorder or dysfunction that is plaguing the United States of America and most westernized countries right now is due to insulin resistance. The metabolic disorder as a result of insulin. Insulin resistance, which is a result of constantly keeping our blood sugar up.
[00:28:24] Speaker A: And look, we get it. You know, we all of what we just said was the way we were told to eat by the quote, government and experts. And what we have found out though, or we are finding out was that might not have been the best advice. And we're all walking around living proof that that way of eating is not. Is not going to work long term. It's making us really, really sick. It's ma. Look, however overweight we all are is who cares what size pants you are. The fact is that's just a manifestation outwardly of what's really going on on the inside of us, you know, and as a nation, if we can kind of come to grips with. We need to go back in time, get back to some basics of what to eat real food. If we could start right there with if it is what it always is.
It's probably okay to eat, you know, and then maybe don't eat six times a day. That. That. That. That's probably a good plan, too. And to get back to, you know, one, two, three, maybe times a day to feed yourself. And maybe we can get back to some semblance of healthy lifestyles again. I think we can.
[00:29:48] Speaker B: Yeah.
[00:29:49] Speaker A: But I think it takes people like you and people like us to take control of what we're doing in our pantries, what we're doing on our plates, and to. To take back control of our own health. Because we've kind of been duped.
We have been. I was duped. He was duped. We were all duped. But look, we're all waking up now, right? And this when. When we start waking up and we start to understand what has been done and what we can do to change it, then we can actually regain our health again. Hey, so we are looking at launching something called Air to Ground Thrive. And if you enjoyed these 10 swaps, we went ahead and put that into a PDF form for you in a form of a little ebook. If you would like to have that. We are happy to email that to you, if you will just email us and let us know that you want it. Rich will put the link to our email address. It'll be a 2G thrive gmail.com you can email that address and we will send you a PDF copy of what we just kind of went over with 10 easy swaps. And then you can take that, print them out, staple them together, and put them near the refrigerator or near your pantry and just kind of keep a reminder of, hey, I can do these 10 little things. And good. Better. Best man. That's way better.
[00:31:25] Speaker B: Yeah. So reminder. A2gthrive gmail.com will attach a free ebook with these 10 steps.
[00:31:33] Speaker A: Thank you guys for hanging out with us again today and until next time. Bye, y'all.
[00:31:38] Speaker B: Bye, y'all.
