In episode 4 of the Easy Nourished Residing podcast, (https://www.youtube.com/@MarthaMcKinnon) hosts Martha and Peter discover varied subjects associated to cooking, nighttime cravings, and the mind-body connection. They share private experiences with air frying and gradual cooking, focus on the character of cravings, and provide sensible methods for managing them.
The dialog emphasizes the significance of mindfulness and understanding the underlying causes for cravings, whereas additionally inviting listeners to interact and share their very own experiences.
Key Takeaways
- This podcast journey is an accomplishment value celebrating.
- Experimenting with cooking strategies can result in new discoveries.
- Nighttime cravings are widespread and might be addressed in varied methods.
- Mindfulness methods may help handle cravings successfully.
- Understanding the mind-body connection is essential in addressing cravings.
- Completely different methods work for various individuals relating to cravings.
- Natural tea generally is a satisfying different to snacks.
- Distraction methods may help cut back nighttime consuming.
- Cravings might be influenced by each bodily and emotional elements.
- Partaking with listeners can present beneficial insights and methods.
Video Transcript
Martha McKinnon (00:01)
Hello, welcome to Easy Nourished Residing’s podcast. I’m Martha McKinnon and that is my brother and accomplice Peter. Hello, how’s it going? I’m good. Are you having day?
Peter Morrison (00:08)
Good day. Good, how are you?
I’m and I simply wished to say earlier than we get too into it, that is podcast quantity 4.
Martha McKinnon (00:21)
Yeah, in order that’s I feel that’s an accomplishment. We’re exhibiting our stick-to-itiveness.
Peter Morrison (00:27)
Yeah. Gotta simply hold doing it and it’ll hopefully get simpler.
Martha McKinnon (00:31)
Proper?
Proper. We’re hoping it’s going to get simpler. We’ll discover a move. However till then, we’ll simply hold plodding alongside. It’s what we do.
Peter Morrison (00:42)
Sounds good.
Martha McKinnon (00:44)
So what’s going effectively in your world? What’s it? Or what?
Peter Morrison (00:47)
What’s going effectively. Effectively, I’ve been performing some experimenting with air fryer baking and it was fascinating.
Martha McKinnon (00:55)
Okay, how’s that going?
Peter Morrison (01:02)
So I did a small batch of cookies this morning and I feel it’s one thing value speaking about on the web site, however they appeared good, however they form of didn’t actually prepare dinner throughout within the center. I feel with the air circulating round and the surface appeared actually good and, you already know, the toothpick check, they appeared performed, however then they form of weren’t.
Martha McKinnon (01:20)
Mm-hmm.
Peter Morrison (01:28)
So then I did a second batch within the toaster oven and so they appeared… Completely totally different than the air fryer model. They overvalued, they appeared actually good, and so they cooked throughout. So I haven’t performed a style check but, however I’ll try this this afternoon.
Martha McKinnon (01:36)
So possibly the toaster oven is a greater approach to go along with some baking. Yeah. Or possibly just like the temperature of the air fryer has to go decrease.
Peter Morrison (01:40)
That’s true.
Martha McKinnon (01:47)
I’m simply considering that, you already know, as a result of the air fryer will prepare dinner, you already know, sooner and also you’ve obtained that circulating air – that convection impact. So possibly decreasing the temperature is the important thing.
Peter Morrison (01:55)
Proper. In my explicit air fryer, the Cosori Turbo Blaze has totally different cooking modes. So it has the air fry mode, it has a bake mode, it has… I’m not even positive all of the modes, however, I feel with the totally different modes, the fan runs at totally different ranges. However I’ve to return via and reread the guide.
Martha McKinnon (02:05)
Okay, that is smart.
Peter Morrison (02:24)
Yeah, so it’s enjoyable experimenting as a result of, you already know, a small batch of cookies for like 5 or 6 minutes. It’s a win-win.
Martha McKinnon (02:33)
Cool. And I’m excited as a result of I even have my dinner within the gradual cooker. So I’m having, yeah, I’ve obtained a minestrone soup going. So I really feel actually good about that as a result of it makes time for supper a lot simpler.
Peter Morrison (02:39)
Actually? You’re… Ooh, superb. Conventional minestrone or did you do something?
Martha McKinnon (02:52)
Yeah, effectively, simply it was humorous as a result of, you already know, I simply really feel like, as of late, no matter I’m form of in search of simply type of comes into my world. So I feel it was it was an e-mail from Steph O’Day. I get her gradual dwelling e-mail and he or she had one in every of her minestrone soups there. So I mainly, you already know, adopted that with some tweaks based mostly on what I had added in just some extra veg as a result of I occur to have it.
Martha McKinnon (03:18)
So yeah, simply add some pasta on the finish for the in the previous couple of minutes. Yeah, to only add a little bit pasta to the to the veg and broth.
Peter Morrison (03:19)
Mm-hmm. Effectively, that’s all the time factor to know you don’t have to consider dinner at 5 o’clock.
Martha Mckinnon (03:34)
Proper, proper, as a result of time can get away from me. You recognize, it’s like the pc, you already know, the work right here can draw me in.
Peter Morrison (03:38)
Completely.
Martha McKinnon (03:45)
Alright, so at this time’s matter is coping with nighttime cravings. Do you ever get cravings for meals?
Peter Morrison (03:53)
I do. Normally it’s one thing candy or typically salty. If I exercising lots or if I’m taking part in lots of pickleball throughout the day, if I’m sweating lots, I are inclined to crave salty issues. Yeah.
Martha McKinnon (03:59)
Mm-hmm. Mm-hmm.
Yeah, I imply, that’s your physique telling you you most likely want some salt, proper? Since you’re taking part in lots of pickleball day by day.
Peter Morrison (04:18)
Loads throughout the week. Yeah, for positive.
Martha McKinnon (04:21)
Yeah. So nighttime cravings is one thing that comes up for lots of parents. And we’ve had lots of readers write in asking. And actually, we do have a publish out on easy nourished livings web site. So we are going to hyperlink to that within the present notes as a result of it does embrace some actually particular recipe, like type of wholesome recipes that individuals, lighter recipes that individuals have provide you with to fulfill the cravings. And we most likely gained’t go into actual particular element on that. So if individuals wish to look and get extra concepts, that publish is there. However do you have got any ideas about how do you take care of your cravings after they come up?
Peter Morrison (04:58)
I normally…
Martha McKinnon (05:08)
Do normally fulfill them? I suppose it is determined by how a lot you have got cravings and have you ever discovered methods to fulfill them? Do you are feeling like they’re overwhelming typically?
Peter Morrison (05:20)
Yeah, typically I completely attempt to meet the craving. Typically if it’s late and I simply wish to go to mattress, I’ll simply have a spoonful of Greek yogurt or one thing simply to type of get one thing. As a result of I actually like yogurt or cottage cheese or one thing like that, which sounds form of bizarre.
Martha McKinnon (05:25)
Mm-hmm. Mm-hmm. Mm-hmm.
Peter Morrison (05:49)
And typically I’ll have a bit of darkish chocolate or I additionally like a spoonful of nut butter, which form of meets that candy but savory salty form of craving.
Martha McKinnon (05:57)
Okay. Proper. So I suppose the underside line is that there’s nobody approach to fulfill the craving or to take care of it. It’s actually it’s like a person exploration to determine like what works, what doesn’t work. And a few individuals, you already know, have via the years discovered what works. And once more, they’ve shared a few of these concepts on the publish. And it’s typically simply trial and error, proper, to to determine issues out. so I suppose.
Peter Morrison (06:14)
Proper. Proper.
Martha McKinnon (06:31)
The very first thing it’s a must to take into account is it one thing you’re desirous to fulfill someway otherwise you wanting to only determine methods to distract your self or how to determine like different approaches to it as a result of the one query is perhaps is it actual? Am I actually hungry? You recognize, did I not feed myself nourish myself sufficient throughout the day?
So is it a is it an actual want for meals? Proper. And that you’d clear up in another way than you may simply this. What’s that saying you have got about… there’s one thing about your mouth is lonely. What’s that quote you have got?
Peter Morrison (07:00)
Let me see if I may discover it actually fast.
Martha McKinnon (07:03)
It’s form of a cute little…
Peter Morrison (07:06)
Yeah, it’s a Japanese phrase, which I do know after I discover it, I’m gonna butcher it.
Martha McKinnon (07:13)
I don’t know what number of Japanese listeners we’ve got.
Peter Morrison (07:15)
It begins with a Ok. Let’s see, it needs to be…
Right here it’s.
Kuchisabishi. And it’s a Japanese phrase, allegedly that means once you’re not hungry, however you eat as a result of your mouth is lonely.
Martha McKinnon (07:26)
Ah. There it’s. So typically your mouth is lonely, proper? In order that form of craving, like are we speaking about actual craving? Are we speaking about your mouth is lonely? Simply, you already know, you are feeling such as you need one thing. Perhaps it’s a behavior, lengthy ingrained behavior the place you simply, you already know, you’re used to turning on the tv and, you already know, bringing within the field of Oreos with you and also you’ve simply performed it for years.
Peter Morrison (08:00)
Mm-hmm.
Martha McKinnon (08:02)
I do know once we have been rising up, usually occasions Dad would simply go for ice cream each night, like each night time. It was simply after dinner, a giant bowl of ice cream whereas they watch TV. And once you’re hanging out with him, you already know, you tended to so, so that may be a part of it. You recognize, it’s only a behavior, however it may be laborious to interrupt, proper? Trigger you’re form of used to it. So concepts for once you’re desirous to, so once more, you possibly can fulfill the craving, proper?
Peter Morrison (08:17)
Mm-hmm.
Martha McKinnon (08:26)
That’s one possibility. And also you’ve stated you discovered methods with possibly a little bit little bit of darkish chocolate or a little bit little bit of nut butter simply to takes away that that peckishness or that have to have one thing savory or candy. I discovered the identical factor. Like typically simply I, you already know, type of finish the night time with identical to a spoonful of you already know, Ben and Jerry’s only a spoonful, you already know, it does it or a little bit piece of chocolate might be nice.
Peter Morrison (08:52)
I’ve additionally discovered being a yogurt lover, I’ve additionally discovered I’m not a giant ice cream individual, however I do just like the occasional spoonful, however I love to do like half ice cream, half yogurt truly. So I really feel like I may meet that craving in a little bit bit more healthy manner as a result of it doesn’t must be all ice cream.
Martha Mckinnon (08:59)
Proper, proper. So there’s plenty of, there’s plenty of methods to fulfill it. Brenda, I do know she began an herb and I’ve performed this throughout at occasions too within the colder months is to have a cup of scorching herb tea. And it’s simply one thing might be actually satisfying about that. simply typically you simply need, I don’t know, once more, you need one thing in your mouth, you wish to sip one thing whilst you’re watching TV or studying and
Peter Morrison (09:30)
Hmm.
Martha McKinnon (09:39)
So herb tea is one thing that has provide you with lots of readers and I do know that’s one thing Brenda, our sister, has discovered works very well for her. So these are all choices. You talked about yogurt. One suggestion that comes up lots is simply making your self your personal frozen yogurt with frozen fruit and yogurt and stevia or your sweetener of alternative and mixing it collectively. that might be a a approach to go.
However once more, and there’s no there’s no proper or fallacious. I imply, individuals have talked about having a tough boiled egg One other factor is that typically we’re thirsty, proper? We expect we’re hungry, however we’re actually not.
So with some individuals possibly that’s why the herb tea typically works for individuals. However have a glass of water, have a cup of tea and inform your self, you already know, in 20 minutes, if I’m nonetheless craving one thing then in order that delayed gratification, then I’ll do one thing about it 20 minutes from now as a substitute of doing it instantly.
Peter Morrison (10:33)
I’m trying via that publish simply to attempt to refresh. So one different suggestion is to brush your enamel proper after dinner.
Martha Mckinnon (10:35)
Mm-hmm.
Proper, which I feel is an effective one too. In order that’s going to essentially delay, you already know, it’s like when you go into the difficulty, when you brush and floss, proper, and also you get all that performed, it’s like, do I actually, am I actually going to eat this cookie after I’m going to must go brush and floss once more? In case you’re lazy, you already know, you won’t. I do know some individuals have simply declared the kitchen closed after dinner. They simply form of of their thoughts, they shut the lights off.
Martha McKinnon (11:03)
It’s closed and so they depart the kitchen and it’s like there’s type of like a don’t enter signal that they think about of their minds it’s just like the kitchen’s closed till tomorrow and in order that’s one thing that some individuals have had success with. Distraction lots of people say it’s identical to you already know giving your self a manicure retaining your arms occupied as a result of it’s actually laborious to be consuming you already know chips once you’re making an attempt to dry your nails.
Peter Morrison (11:26)
Proper. Effectively, and it’s going to occupy your thoughts. So that you’re not going to be interested by it. You possibly can play solitaire. You possibly can knit. Yeah.
Martha McKinnon (11:33)
Proper. You might be studying a e book. Yep. So all these distractions, proper? Some individuals will like be exercising throughout the commercials. So there’s every kind of issues you are able to do to only combine it up and get your self out of your regular routine and distract your self. A extremely cool factor that’s come up for me lately, as a result of I’m actually type of specializing in spending fairly a little bit of time on this entire idea of mindfulness and meditation is a method known as browsing, it’s a type of a mindfulness approach for what’s known as browsing the urge or browsing the craving, which is absolutely profitable for lots of people too. Or it’s such as you really feel that urge come on and also you form of simply tune into it as a substitute of making an attempt to love run away from it or distract your self.
You truly flip in the direction of it and since most cravings are described as having form of a wave like sample in that the urge form of comes after which it form of is available in, it will get stronger, it form of peaks after which it simply backs off. In order that cravings have the identical form of sample as a wave on the ocean and that by utilizing that mindfulness approach, you already know, anyone who’s performed meditation or yoga can form of relate to only paying consideration and type of noticing like, ooh, and speaking via it and say, I’m interested by Oreos proper now.
You recognize, ooh, my thoughts is absolutely telling me I would like an Oreo and simply form of feeling it and respiration, stress-free, noticing and tuning into what’s occurring in your physique. As a result of there might be sensations that come up. You recognize, it’s like, the place am I feeling this? Am I feeling it? Am I getting heat? You recognize, am I beginning to salivate and simply form of concentrate?
Peter Morrison (13:08)
Mm-hmm.
Martha McKinnon (13:19)
So that may be a enjoyable factor. And that’s one other factor we will hyperlink to within the present notes. Jeff Warren is a reasonably well-known meditation trainer who I’ve been following and he has a very good guided meditation that takes you thru that course of and it goes actually quick, like 4 or 5 minutes. So we’ll hyperlink to these notes too. In order that’s one other factor that individuals can take into account.
Peter Morrison (13:42)
Now I do know you’re not a health care provider and we’re not giving medical recommendation and that is all based mostly on our expertise and it’s for academic functions solely, however I wished to ask you as a result of I suppose I’ve by no means actually thought of this earlier than however is a craving is it created within the thoughts or is it an precise physique is it an precise what am I making an attempt to say is an precise bodily
Martha McKinnon (13:44)
Proper. Proper.
Yeah, I don’t know. However that’s form of fascinating as a result of I’m actually fascinated by and I spend lots of time in the entire world of the mind-body and I’ve learn lots and I proceed to learn and study. And I feel there’s most likely what from what I perceive. And once more, I’m only a common one that occurs to have an actual curiosity round this with no credentials in any respect and simply put that on the market. And so no matter I say, please go test it out and substantiate it out. Do your personal analysis. Seek the advice of your personal. Yeah, for positive. However I feel it’s like, assume it’s blurred and I feel our understanding is continuous to shift when it comes to the thoughts physique.
And I learn a e book lately from a reasonably effectively famend researcher. And it was known as the thoughts physique as a result of she believes you possibly can’t actually even separate thoughts from physique anymore as a result of they’re so interrelated. So it’s type of just like the rooster and the egg which comes first physique can have an effect on thoughts thoughts can have an effect on physique and it’s getting blurred. And our subsequent episode goes to type of actually discover that a little bit bit as a result of our subsequent episode we’re going to speak about this milkshake experiment which is my gosh it simply offers me the goosebumps.
While you actually take into consideration the implications of that. I’m unsure like if my guess is as a result of that is only a guess is that it’s type of pushed. However once more, yeah, and hormonal, know, physique thoughts is the thoughts inflicting the hormones to trigger that type of these as a result of there are starvation hormones, there’s a starvation hormone known as ghrelin that you may measure in your blood that may go up, which does trigger starvation.
And so it’s very sophisticated along with your nervous system and your endocrine system and digestive system. So I’m unsure. It most likely is determined by who you speak to and the place their space of experience is what they’d let you know when it comes to the place it begins.
Peter Morrison (15:58)
Proper. It simply made me assume after I talked about earlier about craving salt, it’s virtually not even a craving. It’s a physique. It’s your physique saying I would like this nutrient.
Martha McKinnon (16:19)
Proper, proper. In order that’s actually fascinating. I took a course years in the past, it was a yr lengthy course, on-line course on the Institute of Integrative Vitamin (affiliate hyperlink). And we explored lots of elements of diet in that course. And one in every of this man’s theories was that a part of our downside with, you already know, weight acquire was the truth that we had turn out to be, as a result of our diets have been so nutrient depleted that typically he felt as if we have been consuming meals, however we weren’t, we have been type of overfed, however undernourished and that he felt as if these, you already know, in case your physique’s needing one thing like salt or a specific mineral or one thing that it’s going to possibly ship these starvation indicators to attempt to get you to provide it what it wants.
Peter Morrison (16:53)
Mm.
Martha McKinnon (17:11)
After which you have got your thoughts, proper? Who I feel all of us type of know variations between possibly bodily starvation and type of simply these emotional cravings. So we frequently will eat once we’re not hungry as a result of we’re bored, as a result of we’re nervous, as a result of we’re excited, as a result of we’re joyful, as a result of we’re unhappy, I imply, you already know, as type of a consolation. so it will get sophisticated.
Peter Morrison (17:24)
Mm-hmm. Mm-hmm.
Martha McKinnon (17:39)
And so that you’d actually obtained to only determine what works for you. Once more, relying upon what sort of craving you’re having, proper? In case you’re really depleted in salt, since you’ve been exercising lots and sweating, that’s actually totally different than, you already know, you’ve simply completed this actually fantastic dinner and like 20 minutes later, you need a huge bowl of ice cream simply since you need it as a result of that’s what you probably did as a child. It’s virtually like these are two very various things.
Peter Morrison (18:07)
Proper, you had written a publish or two a little bit bit in the past a couple of TV present or documentary from the UK about secret eaters. simply questioning, as a result of I’ve not watched any of these episodes, I’m simply questioning if nighttime consuming or snacking was, like, was that, as a result of I may think about, you’re sneaking round, you don’t need anybody to know.
Martha McKinnon (18:18)
Yeah. Proper.
Yeah, you’re like hiding it. Yeah. So individuals I imply, in a secret in I imply, it’s a really fascinating present when you can you possibly can catch a couple of episodes out on in YouTube. And it’s very fascinating as a result of what it what it does for me, once more, we talked we’ve talked in earlier episodes right here about senseless consuming. So in my thoughts, it’s virtually just like the film model now of senseless consuming the place it’s simply exhibiting lots of the ways in which individuals overeat with out them even realizing it. Along with form of like, you already know, sneaking round, they’re additionally simply consuming greater than they understand as a result of they’re oblivious to all of these influences, you already know, when it comes to plate plate measurement and, you already know, the lighting on the restaurant and all these issues that may have an effect on us.
Peter Morrison (19:27)
I’m interested by readers and listeners and their potential concepts or methods or methods that you just discovered that works for you.
Martha McKinnon (19:31)
Completely.
Proper, so please, that will be fantastic when you would share within the feedback beneath concepts that you’ve got round this and methods, methods that you just discovered that basically be just right for you. That may be fantastic.
Peter Morrison (19:52)
Excellent. Thanks everybody.
Martha McKinnon (19:57)
Take care, we’ll see you quickly. Bye bye.
Peter Morrison (19:59)
Bye bye.
