The advice and informational content does not necessarily represent the views of mother's market and kitchen mother's recommends consulting your health professional for your personal medical condition.

Hello and Kimberly King, and welcome to the mother's market radio show, a show dedicated to the Truth, Beauty and Goodness of the human condition. On today's show, it's not always what you eat, but when you eat that we can have a big effect on the health... Well, on today's show, we're going to discuss both eating right at the right time with the end result being a happy or healthy or you... Plus will tell you what's going on around town. And give you a chance to win a 100 gift card.

The first step, we're happy to welcome a new guest on the show, registered dietician. Check Ruddock has been helping people eat right and get fit for almost 20 years, training Olympic athletes as well as several Collegiate and professional athletes, check-expertise is directed at weight reduction, body fat loss and enhancing sports performance through a simple yet superior nutrition planning and education and we welcome him to the mother's market radio show.

Check. How are you doing?

I'm doing fantastic, I can't wait to talk.

I love this too, because you know what? We just ask one question. Then you go, you do. So this is so interesting, and you know what, for those in the audience that may not be familiar with you and your mission and you work Phillis on... Well, basically, my education was centered around health, just from the get-go, I and athlete in high school, in college, just kinda learn about nutrition, and my mom's diabetic, so that's kind of another reason why I kinda get into my insulin balancing philosophy is what I preach.

So my Master's in Biochemistry and nutrition education and just teach me about that. It doesn't have to be as hard as everyone thinks, it's kind of one of those teacher person what the good things are, and then also show them how to get around those when they're stressed out or when there's no time... 'cause let's face it, none of us have time to make the perfect meal, we don't have chefs, so how do we go around, can we make one or two meals go today, and then the other two or three, or where do we get them? How do we get them?

Do we not eat? So that's what I try to teach people is learning how to get around with the hard times and get the nutrition that you need in so that everything is balanced and then we can lose body fat, we can have healthy blood levels, and we can do all kind of stuff with our health and keep ourself living and as long as we can perfect...

I love that. And today, we are talking about the health. We're talking about healthy eating, and you don't have to be a world class athlete to eat writing, get into better shape with our... The childhood obesity rates going up and the overall general health of our nation, we can do better when it comes to living healthier, so I guess what's the number one mistake people make when trying to burn fat and his weight, they don't eat enough.

Everyone is just go on a 1000 calories.

I always tell the story, you know, you go on a 1200 calorie diet, most people, when they start the one and they gotta lose weight or I wanna lose them, they want was weight versus body fat. I'm gonna go on 1200 calories, so the 1200 calories and within four or five weeks, they lose 10 pounds. Yeah, they're all happy that.

Just done right. And I was on a quit and they're stuck. I'm like, Well, then I'll go to a 1000 maybe, 'cause then I'm just eating too much. I can't lose no more, not realizing maybe they actually gained some muscle tissue anyway, so they go down to 1000 and the only lose another pound or so, and then they get all the man, they get all upset and they go out and they just eat whatever heck they want... And they get up the next morning and lose four pounds, and then they say, Oh man, I should just eat whatever I want anyway, it doesn't matter if I died at the thing is what's really going on at that point is they did 1200 calories. They're working out now they pigeon a higher protein diet, so they built some muscle at the time. Okay, so within the first four to five weeks they lost... Wait, no problem, they did burn some body fat than when they got to where their muscles started recovering four or five weeks down the road, and they built muscle tissue, the scale stopped because we swapped body fat for building muscle, then their body has been so accustomed to these low calories that the metabolism you're slowing down, so it gets even harder to burn, a hard to lose, then they go out and they throw out 2500 calories and the body is so happy that it just starts burning and burned and burned, and then it actually burns body fat at the time, so that's why... There's a reason as to why that's happening, so that's what I teach, when I teach people how to eat. You gotta have workout day calories, you do off-day calories, and then we have cheat meals, and the reason being is we gotta make sure that that body is never, ever satisfied, keep at guessing the same way a bit training. Any top trainer will tell you, we're not gonna do the same routine for two years in a row, okay, we're gonna do it for four weeks, we're gonna change up because the body's gonna adapt, that's what's designed to do, it's designed to adapt and survive.

So the whole idea is to keep a guessing... Make it fun, keep, I guess. And make it real. So I love it. And that's true, that's... You teach a lot of... Obviously, you keep people guessing, but you really do you keep it healthy. And if we can all have happy with us at every point in time, when we go to the grocery store and teach them while they're young to... Big time, I love that part.

You were quoted... We were talking off the mic, I can teach a person how to go to McDonalds, and that's just in a quick pitch, you wouldn't really wanna make that... You're not stable, you don't wanna make someone go to McDonald's... I would tell them someone in genomic, Donald or Burger King, but if you get up in the morning and you don't eat, I would rayong to McDonalds and get something in your system because not eating breakfast is the worst thing you can do. Let's talk about that. Let's expand on that, because why... Well, first off, let's see, typically the person doesn't eat after 7 o'clock, so they go to that at 10, it's three hours of no food, then we got... Let's six, seven hours of sleep a... Now we're at nine hours with no food, and then you're gonna wake up in the morning with no food, so we're going almost 12, 13 hours before we go to eat.

The problem with that over time is that the body starts setting, so what it does is slow down metabolism and then it starts storing because we don't know when it's ever gonna get food again, and then when you do eat at 10 o'clock and it's a bunch of sugar because your brain's hurting, because you got no food in your system, you spike insulin, and the body says Finally, there's nutrients, thank God, start putting the valley... Put in the valley, putting belly, that's what happens, and that's why you'll see people with the central obesity... I can tell a person right off the bat, when you first come in and see me, now my business man are my business women, they come in and they'll be like, Yeah, I just can't lose weight, and I'll be like, You don't need breakfast 'cause the men's got nothing on his arms, Skinny Man, he's got his big old belly, so he doesn't eat breakfast each and a huge lunch and then goes seven hours and has a huge dinner, but I only need 1015 calories and it doesn't matter. Each time you're eating 750, you're starting yourself, so your body is gonna store it because it has to survive, so it's all about that balance balance in that insulin response, so... Okay, well, I'm really guilty. In fact, you could probably look at me and say, Okay, I go, here's your problem, and I haven't even gone to the system there, so here's my issue, and I get up at 2 o'clock in the morning and I do it my own gig, but you asked me What do you eat for breakfast? But you said, Tell me what I should do.

Well, basically the first thing within the first 45 minutes, we have to get something in the system, what I like telling people to do is if you're not gonna eat food, a full-on meal, then at least get some peanut butter, get some... And butter, coconut bought her Kashrut or do get something and get some sort of a nutty protein, fatty type of food, 110, 11520 calories get in the system to get the negative hormones that are on... Why we're going to sleep. Get those turned off.

Okay, we gotta get the good ones turned on is what I tell people and get the bad when I turned off, it's a crazy complex pathways that go on, but in what you're trying to do is get the hunger hormones gone so that we're not starving over eating when we go to eat and then Let's balance that insulin response, so even in the morning, Harold egg, that's almost perfect. Wake up in the morning, you don't have time for breakfast, but you're not gonna... You know, you're not gonna be for another three hours, the heart blood again.

Perfect. It's very healthy, very... Got everything you need, proteins and fats, everything you need, and that's what you're talking about you Tennessean fat and fiber, it's... And again, it's at that point, you're not really even counting the calories of that...

Okay, there's no reason to, if your balance insulin, you can eat so many more calories and only build muscle tissue... It's pretty amazing.

Okay, and you also talked about the fact that your mom was a diabetic, so this insulin portion is really important to you... Yes, and let's talk about that.

Well, basically, what she was doing is she at or bad, it's not fast while her Himalayas A1C was high and her blood sugar was rising High, and they wanted to put her on a drug. Okay, so she told me and they put me on a drug, so I started getting into it. Okay, well, what's going on? And this was early in college, and then finding out this insulin... Let's find out what insulin does and why is it there. And what's happening... So once I figured out if you can balance that insulin response to each meal, then we can control how much glucose is gonna sit around in the blood, so what I end up finding out is fiber and fat slow down what's called transit time, than I... Time is from the stomach to the small intestine.

Okay, so let's say you have 15 grams of sugar, it does in your belly, rushes through your valley, gets down the smaller test and then the bankers freaks out, sends out a boatload of insulin, so now we only got 15 grams to soak up... Yeah, we got all this insulin floating around, pranayama, and then it starts storing stuff everywhere it wants to... 'cause that's what insulin does, it's a fat storing hormone, it's a nutrient story home on. So if we're not eating, okay, let's say we're not eating food, and all of a sudden we spike the insulin response, it's gonna store fat because of starvation and I gotta survive.

So what I end up finding out is, if you put a little bit of fat with that 15 grams of sugar, and actually you get a less of an insulin response because that kinda slows down that transit time and you put some fiber with it, it slows down even more so now, if a meal is balanced with a little bit of fiber and some fat and some protein, you could probably put a little carbohydrate in there, and that slows down the insulin response... That's the key, that's how I try to teach people balance that insulin response, and I guess how would I know if my insulin is that a balanced... Can I measure it or where you can... Yeah, you can eat food and take a brick and find out where your glucose levels are and how sensitive your insulin is, one of the biggest thing is craving sugar, if you crave sugar, I guarantee your insulin out of whack. Also, if you are crashing after eating foods, that's another sign that you've got some insulin balance or food choices that aren't balancing that response. So that afternoon crash. That's dieter.

Okay. Yep, I guess.

Alright.

Oops, yep, that. I'm hearing all kinds of things I'm gonna do, however, your afternoon is probably 10 in the morning.

No, no, that's my... Yeah, we're talking next that sentiment me too. So everything's out of whack in my world... Well, there's so much more that you were gonna talk about, so keep in mind, and also you were talking about a hormone called Galen, Galen, Galen is... It's a hormone that cortisol increases as we start to wake up, so cortisol is a muscle-leading hormone, Grayling is a hormone that's released to a hungry... So basically, if we can reduce that hormone by eating right, then we can get that hunger response going and stop at a not been line when you're supposed to... Right.

Okay, there we go. Well, so interesting information, check, we're gonna have to take a quick break, we're gonna be right back and we'll return and talk more about eating healthier. Stay with us for that.

Welcome back to the mother's market radio show, and we wanna take the time to remind you that if you missed any portion of today's show, you can find us on iTunes by searching mother's market dot com, or you can download the podcast from our website, mother's market dot com-click on the link for radio and listen to our past shows. Unless you can always download our Healthy Recipes and money savings coupons, all available at mother's market dot com, and now back to our interview with registered dietician, check Rudolf, and we're talking about the healthy eating. What are good proteins? fats and carbs.

I usually recommend the leaner, the better. Chicken breast, lean turkey breast, even the deli style, the Lean shave Turkey is good stuff.

Non-Fact, how did these 2% cut as cheese? That's a good source of protein. Eggs, then your great source of protein piles, a good source of protein head.

Then you've got Kanata green, it's a good source of protein. There's also way protein powders, vegetarian protein partners are a lot of good sources of cesena amino lanes complete proteins.

Now, what about avocado?

Avocado is a fantasy that I make sure everybody gets in, if they eat avocados are gonna get the option to quite a bit of them 'cause it's a very beneficial fat, all you're... Nuts are good fats.

Okay, some people have peanut allergies, some people have urges to wall much, etcetera, so you just find out which ones are allergic to, but cash use bacon, Solaris, tacos, they're all great. And Essential Fatty Askar talking. I know you with carbs, you always wanna kinda move away from it, the carbs, but it's... The portion is what I try to teach people. The higher in fiber, the car of the better, obviously, if we're gonna group carbs, everyone thinks of starches, but vegetables are carbs, so the more green vegetables, the better, however, is the portion of care as what people... I feel people don't understand, Okay, okay, you're looking at a portion of oatmeal is a quarter cup dry, most people eat half cup to a cup, a waiter... Wait, rice, brown rice, a third cup cooked, that's a portion of car... People look at that, I'm not gonna do that two or three spoonful, so it's the education of what I try to teach someone and say, Hey look, you can eat 3000 calories of rice, or you can eat 300 calories of broccoli chicken and some avocado, and I guarantee you'll have a hard time eating all the broccoli chicken in avocado and you'll be content for a good three hours, the rice will keep making heat again, the reason being is what it does on insulin, spike insulin, insulin too much pulls out the glucose, we get a hypoglycemic effect creating start coming on, that's the whole nasty repetitive process that goes on until you break that, so once you have low blood sugar, body one sugar, it's gonna tell you to go get sugar pastas, go get a Coke, go get something I got... Forbid, you do it. Spike, you plummet again. So the whole idea is to learn to balance that, and that's why I'm not a huge car fans, more five or more that more protein.

Yeah, for those individuals that are trying to stay healthy, Belen and have good muscle tissue, and you spell... You make it sound really easy, and that's true, and there's a reason why you want that proteins and of course, yeah, it's not all about the balance with that insulin... Let's talk about Snap. Well, okay, your snacks come in the form of... Meals, correct.

Okay, so let's talk. So the way that I teach people to eat is, every meal is balanced, so if you're a four times a day and you want snack to be second meal, then call it a snack, but it's still gonna have similar calories as your breakfast, as your dinner, as your other snack, whatever.

And the reason being is that's to balance an 800 calorie breakfast and 10 calorie snack of almonds four hours later, and then a seven or calorie lunch, to me, that's not balanced, some people will argue, but you teach balance, you get a lot more response because the individual is never starving. They're never bloated. They never stuffed. They're just content.

And I tell people, If you're hungry, you've lost, 'cause then all of a sudden blood sugar is gonna drop... Should never be hungry. So then it's like, Well, I'm eating all the time, well, not if you're balanced, so the whole idea is teaching people that you can have a snack meal, but even that snake meal needs to be calorie balanced.

Okay, so a protein bar, and you get a protein bar, the high protein high fat, put a little more almonds with it to give you 300 calories or you can have a piece of chicken broccoli and some avocado, now that still you can get 300 calories, but it looks like a meal versus a snack, but the whole idea is to balance that Fagin yogurt, that with some almonds and a little bit of blueberries, great meal snack type, but still equivalent to a dinner that's with some meetings and vegetables, it's just teaching it's educating. It's all it is.

What about... Where did Jesus fall in your line... All over to place.

Jesus are good.

I'm like, How do you feel about the Jewish... What... The thing is not to take food away from people, you know, the only thing that I can't work with is a five time back of sugar, everything else I can incorporate to anyone's plan, it doesn't matter, and that's what makes it more realistic. The people that like it, maybe I'd like to have a drink at night or on the weekends, where are you gonna say, Oh, no one would have died, I can have fun. It doesn't work, that's why they fall of the night versus just learning how to be... We talked a little bit about that, even we talked about how you like a margarita and you were talking about, well, you have the sweet... The localities, they call the Skinny Margarita, there's a couple of places that make it around where I love you, so that's another way to adapting, basically it is... And it is. It's give and take. I'm gonna let you know, I'm gonna recommend that you can have your fun time, but you gotta give me a little bit as well.

Right, we can't do Roman coke all the time. Let's do Roman diet.

Mm-hmm.

Okay, so it's kind of like catch 22.Okay, well, while we're talking about drinks, what are good drinks to have throughout the day to a water?Water, water, water water.

In most of your drinks out there are gonna be lot with sugars, whether it's natural or not, it's still little sugars, but water is... Hydration is huge. Fortunately, right now that Mr. we're actually developing a product that increases your body's hydration status, it's an amazing product, and it also increases your want to drink more water is very... It's very, very unique product, and it's gonna turn some heads is pretty impressive, and it doesn't have any sugar or how do I know a naturally sweet and naturally flavor and so along those lines too. They love the mom. Of course, we should always make sure that our kids are distracted enough water, but everybody needs to drink, why don't we don't drink enough water.

And so anything that you can suggest with your meals all over the place on this, but I'm just trying to think of what other meals look like throughout the day, you talked about breakfast, we talked about you launched your chicken with avocados and... I don't know, I'm just trying to think of what your meals look like throughout the day, with what they look like throughout the day... Yeah, they can vary in the whole thing is, is you got a wide list of proteins, you have a wide list of vegetables, carport, fruits, and we have a wide list of fats, so there's never a certain thing, it's just getting that proper portion if you want Turkey today have turkey, turkey avocado on a piece of Ezekiel bread. I take our dog with us, tomato, we got to go.

But it's the portion of the carb, and it's still the portion of the protein as the portion of the fact we can't just have a full avocado at one time, even though it's beneficial, it's still too many calories one time. Okay, so it's not like, even though I say I'm a high fat, high protein guy, doesn't mean that we're just gonna be 1000 calories, it SOS to be proportioned. Okay, and that's the key, and that's what a lot of people... Sometimes are really high. fat, high protein. Are you crazy? I'm gonna get fat. Well, not if it's balanced, if it's portion properly, you won't eat 3000 calories because you can't, because your body is not telling you that you're starving, sweat can vary in breakfasts can be eggs and avocado and some bacon, what the heck we can put bacon in there, dinners can be chicken salad, chicken Caesar salad, maybe some black beans on the side, that varies, it's all... You need whatever you want. Is basically the way I teach.

Okay, so again, it's changing things up, just like your workouts, as you had mentioned there, iits change it up sometimes during the week, you may be a creator habit, but on the weekends, it's different, just gonna learn what to do on the weekends and keep it fun.

Okay, and how about... How late can we eat?

I always recommend people at least an hour for to go to bed because unfortunately, we get a lot of this though, don't eat after 7 o'clock, and then a person doesn't go to bed till 10, and then we get into this starvation mode again. So it's easier for the body to store body fat when it's in that starvation, but a little bit before bed is a critical protein protein, the fact they don't spike insulin, no fruit. That's for sure do not eat fruit before that, maybe some turkey slices with an avocado wrapped up in it, maybe it's a low-carb protein shake with ice water and some peanut butter blend it up somewhere in that 150-250 calorie range, which is just perfect. So that's kind of where I go with people. I make sure that if they're gonna be at 930, we're gonna schedule a meal around 830 something meal snack, whatever you wanna call it, right?

Right now, I love it. This is good stuff to know again, it's all about teaching us a healthy eating and all those options, and I know for my kids after school, it's the big time where the refrigerator comes open and it's like, Hey, mom, and so she stays and the peanut butter aspect Okay, we talked a little bit about the supplements in the last show, and those were for professional athletes, what about for just everyday of supplements?

Omega-3s, your essential fatty acids. And Mr, we have a product called smart plan.

So it puts together epas, DHA, you got GLA, all of these essential fatty acids in a really wonderful ratio, and it helps, it helps the body with its cellular function and helps with brain function, the benefits of omega freezer, they're all over. The data is very impressive. multi-Vitamins, I think Are... You had mentioned also are important for everybody, multivitamin, can you go wrong with a multivitamin and...

I wouldn't say I can go wrong. Are there ones that the form of mineral, it's the mineral and you can't really screw a vitamin, it is what it is, but it's the minerals is where some of the forms don't properly get absorbed as well as they could. And the other thing is, is you gotta look at how often are you taking of vitamin A mineral, how often do you need it? Now, if a person burns a lot of calories and sweats a lot, we gotta make sure that you get minerals throughout the day, not just one time, so the 10 days, it's better than not taking one... Let's put that way yet... Right, wanna make sure yeah, re-

A... Okay, well again, so interesting, and we appreciate you taking the time to stop by...

Oh, it's been a pleasure. I love it.

Yeah, thank you. We look forward to having you on again, and in the mean time, you can catch more of check on his website, it's called balanced nutrition dot NET, learn everything he's involved with, plus check out some of the great products at Mr. usa dot com. We look forward to our next visit. Thank you, thank you very much.

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Thanks for listening to the mother's market radio show, and for shopping at mother's market, the advice and informational content does not necessarily represent the views of mother's market and kitchen, mother's recommends consulting your health professional for your personal medical condition,