Nutrition For Busy People with Britney Dunbar

In this episode of Tea with Tanya, I’m joined by Britney Dunbar, a nutritional practitioner. We dive into the world of nutrition that is tailored specifically for those with hectic schedules and bustling lifestyles. Discover practical tips and insightful strategies to maintain a healthy diet even when time is scarce. From easy meal prep ideas to on-the-go snacks that pack a nutritional punch, we've got you covered. Join us as we explore ways to prioritize your well-being without compromising the demands of your busy day. It's time to redefine how you approach nutrition and make it work seamlessly with your fast-paced routine!

Follow Britney on Instagram. Check out her website to learn more about her services.

Transcript

Speaker 1: 0:00

Welcome to Tea with Tanya. I'm your host, tanya Ambrose, an average millennial navigating life as a maternal health professional, non-profit founder and wet student. Join me in the tea tasting mode, where we spill the tea and find in balance and promoting positive living while doing it all. Hey friends, welcome back to another episode of Tea with Tanya. Thank you for joining me here in the tea tasting room. As you know, it's always a pleasure to sit here and talk with you as we work tours, live in our best lives.

Speaker 1: 0:40

Now, today, before we get into today's episode, I do want to talk about the tea of the week, because I am trying this tea for the very first time and I'm super excited. Like it's delicious. It's delicious. It hasn't acquired taste in me right now, I don't know if that's the main thing, but I'm going to give it a try. But this is my first time trying this tea and this tea I got from one of my podcast sisters that's with me, from Impostricks podcast and this tea is it's from. I think the brand is called Chesa Roe, that's how you say, and it's part of the Chakor tea collection and I'm having the Crown Chakor, which is an herbal tea blend. It's completely caffeine free and it is made up of ingredients or chamomile, peppermint, lavender, passionflower, cava, cava, and you know this transcendent blend is to encourage balance and calm the central nervous system, something that I need to be doing because you know, when you're doing a lot and you're trying to find a balance and you're doing, you're doing it all while trying to find a balance, you know, sometimes being able to drink tea that can bring some sort of calming presence to me it's key and I think that's going to be the theme for this semester while I'm at grad school, like this, finding teas, especially my evening teas in the morning.

Speaker 1: 1:56

I know I have a routine for my morning teas, but definitely at night, I want to be more consistent with the teas that are made primarily or helped contribute to calmness. That's what I need Because by the time the end of the day comes around, I'm usually tired, probably feeling overwhelmed, probably feeling stressed, and, of course, I do do my nighttime routine to ensure that I get in a space of calmness before going to bed, but that's not always the case every night. Again, consistency is key, but I'm also not going to sit here and let you know that thinking that I'm some perfect person Every night is not going to be the same, and that is okay. Especially as a busy non-profit founder, especially as a podcast host talking to you every week as a grad student, full-time employee, there's just so many different things than someone who's also working on accomplishing more of her goals and dreams. So I definitely want to incorporate more teas that work towards balancing or calming the nervous system, because that's going to be key For you listening. If you are someone who's super busy or maybe overly anxious or just need something to keep you calm as you prepare for a battle, for your nighttime routine, definitely want to try teas that are that. I work towards that, but I will leave the link in the show notes for this one and I know I said that somethings that I do forget sometimes but I am definitely going to leave the link to this particular tea in the show notes.

Speaker 1: 3:15

Today's affirmation, or this week's affirmation, is going to be and it's chosen because it's going to coincide with what we're going to talk about in this episode but today's affirmation of the week is I can make and commit to healthy choices even when it's not easy.

Speaker 1: 3:29

I'm going to say that again I can make and commit to healthy choices even when it's not easy, and that's going to coincide with today's episode because, as you can talk about it, we're going to be talking about nutrition for busy people.

Speaker 1: 3:45

Life can be very fast pace and finding the time, ideally, to make nutritious choices or nutritious meals can be very challenging.

Speaker 1: 3:55

But today our guest and of course I'm going to let her introduce herself, but our guest, she's an expert in her field and I know she's going to have some valuable insights into how we can fuel our bodies when it comes to the right nutrients and what we need to do even when the clock is ticking, even when it's just busy, even when you think you're running out of time, even when you think that you don't, you can't make nutritious meat because you're on a particular budget. We're going to talk about all of that, but you know how we do here. I'm going to let her introduce herself when she comes on to the podcast, but I am looking forward to learning more about nutrition, more about what I can do to incorporate a balanced or nutritious life in the midst of the chaos or the midst of the business of our day to day lives. Let's get into it. So, hi, brittany, thank you for joining me here and tea with Tanya how are you?

Speaker 2: 4:45

Good, how are you? I was so excited to be here.

Speaker 1: 4:49

Yes, I'm happy to have you. I feel like it's been a long time coming without us even knowing it's a long time coming. It was going to happen at some point in time, but you know it's happening now. That's right. What better way to have you here to talk about nutrition and how we can be better for busy people like me? Because you know I'm out here sometimes doing a lot I was going to say doing the most, which I just did, but you know, nevertheless being busy and being your mom, so you're busy too. You know I'm just going to work all these different things. I think this having you, which you know, then your expertise talking to us about nutrition and these different things, it'll be a good episode. But before we get into it, we have very nosy people here and the tea tasting, like I call it. So tell us about yourself, your background, how you got into what you're doing. Don't leave anything out. Just tell us.

Speaker 2: 5:35

Tell us, sell you to us, okay, well, I can sometimes be a very long storyteller and go off on details that don't matter, so you might have to ring me in.

Speaker 1: 5:46

But I'm right there with you.

Speaker 2: 5:47

I like to know the information and be nosy. So I was born and raised in Louisville, kentucky, and I live here with my husband, who was also born and raised here. Side note, this is where you get the information. We've known each other since middle school, which is wild, but we haven't. We didn't date until like his junior year of college. So, and then we have two kids. I have a 10 year old and a six year old, and we both we homeschool both of them.

Speaker 2: 6:16

So, we definitely. We're definitely busy folks and we have lived in the city for majority of our lives and then for our married life we've lived in the city Like we have. It's still like. Let's see, 12 years we lived in the city and then a year ago we decided to move to a small little country town because we wanted an acre and we wanted to raise chickens and try to start a garden. And we have like, loved our way through it and we like learn as we go. But I wanted, I wanted space for our kids to be able to run and not feel so confined Like. I felt like a helicopter mom, like our neighborhood. I love it and I missed it, but I felt like our kids weren't being able to be outside as much and we tried to grow a garden and just didn't work with our space. But there's and this is also part of the conversation you can grow like herbs in your window, but with our kids, we wanted them to be able to like have a stronger connection to their food, even if that was long term. We're being surrounded by like people who had barns and cattle or whatever like to be able to see that process. We do not have that. So, anyways, that was like the dream. So we are city folk making our way to the country. Good, good, yeah. So I mean it's been interesting, there's growth and constant, all of it and but it's quiet and that's. That's been really nice to have that peaceful moments.

Speaker 2: 7:50

But I was a hairstylist. So here we are. You're getting all of this. Tell us, tell us so. For about like close to a decade I was a hairstylist. I I love doing hair and I was. I did a lot with, like, the wedding industry. I did makeup as well. And then I had our second baby and I needed to switch careers.

Speaker 2: 8:15

I needed to find something that I could work part time, and I worked at a photography film lab, but then my health declined in between baby one and baby two I struggled really bad with, like really severely with, with part of depression and anxiety, had a misdiagnosed autoimmune disorder in between those and then and then after our second thing started to really go south in the mental health space for me and but I started dabbling to and like a more holistic realm of things, but I didn't quite understand all of it. So when I was struggling with my depression I realized that there was something deeper and this is no shame, but I just didn't want to take the medication route because I was like okay, I want to get to the root of what's going on.

Speaker 2: 9:03

Just from personal experiences with that and all that Like I just wanted to figure out a different route. So I thought help from a traditional RA, functional nutritional therapist as well and it, hands down, changed the trajectory of my life from not only the way that I felt, but after that I was like this is what I want to do. I want to help people understand what their body is capable of doing from a functional standpoint and that we don't have to give it a bandaid. We can do the hard work to make it feel better. So that's kind of how I got here and I've been. So I own my own business, but I'm a own practice and I've had that for two years now. So I just celebrated two years this month. Congrats, thank you.

Speaker 1: 9:50

Congrats. So that's an interesting story. So you were here, sally, and then, because you helped to attain for the words of your misdiagnosed, now you know, dealing with your current business.

Speaker 2: 10:02

Yeah.

Speaker 1: 10:03

Usually I leave this for the end of the episode, but tell us more about after discovering this world. What was the? I mean, I guess we heard the motivating factor, but just tell us how has it been? Not necessarily from an entrepreneur standpoint, because I mean, we know it's hard the Glitz syndrome on social media. They don't tell you the tears you'll cry, they don't tell you how hot, they don't tell you that part. But as far as helping your clients, how has that like the most fulfilling thing you would say from being in this career? Because you're a lot more hair stylist yes, you're used to making individuals pretty and thinking of the hair, but now you're more holistic standpoint. Is that like one of the most rewarding things you think you'll?

Speaker 2: 10:45

say it is. I mean, even as a hairstylist, I had a therapist tell me who was a client Like you are sometimes more qualified as a therapist than just hair stylist. You take on that role and I feel like I was called to be a helper in that sense or I don't know if that's necessarily the right word but to care on people and let them see the value and then selves, and be a listening ear. And I feel like doing this from a nutritional standpoint because it's the lifestyle Like it's. You encompass everything and you hear what they've gone through and no one listening to them to. And this is feedback too, of like the being able to have, like they feel heard and validation and like oh okay, so what I'm feeling, there has to be a reason for why I'm feeling way and feeling. And then when they say that like, like that feels good, like that feels good and a factor like fulfilling, yeah, yeah.

Speaker 2: 11:49

And that for sure.

Speaker 1: 11:51

Well, I'm glad you're here because if you're listening to this podcast, if you're not following Brittany on social media or Instagram, I highly encourage that and I'll definitely have our information in the show notes. But it does amazing work. And I'm just happy to be talking to you because for me, you know, I've had to acknowledge that I'm a busy person. Like for someone in the back of my mind, I was being delusional, thinking oh, you're not busy. You know you have master time management, you have done it all. And I think for me, growing up in the Caribbean, you know I was used to coming home from school, back in high school, primary school, to a home cook meal, breakfast, you know, lunch or dinner. That's what we grew up, you know, living in America now and I've been here, you know I'm not going to even say but I've been here for a while.

Speaker 1: 12:36

But for me, at the core of who I am, I'm still making or cooking my Caribbean dishes. Of course, you know you venture into certain different ways that you may see on TikTok or just in general. You want to try a different culture of food or whatever the case may be. But at the core of who I am, I'm very Rantigan, I'm very Caribbean, I'm going to have, I'm going to make that meal and I remember I had a doctor on an Instagram live that I was doing a couple years back that's how I started this podcast, anyway and she was also a Jamaican doctor, but she's been a doctor for years and she was working at one of the top hospitals and I asked her.

Speaker 1: 13:07

You know, from me, from the Caribbean, we're trying to eat our food so we can feed close to home or it's just what we go up on essentially. You know how would I know if my, if the food is as nutritious, because we go for a lot of starches, like rice potatoes, like it's heavy, heavy starch based diet, but at the same time, for me, I felt like I was the healthiest when living back in Antigua, you know, and I remember her telling me you know, we can, you can eat your cultural food. It doesn't matter when, if you're listening, it doesn't matter where in the world you are. You can eat your cultural food, what you want, to ensure that is balanced, right, like you have, like your veg, your foods and all these different things.

Speaker 1: 13:42

But I think for me now, being as busy as I am, I have one either lost the desire to make a home cooked meal. I mean, I do because I'm going to have to eat, you know, but I have lost the desire. I'm just making a meal for the sake of I have to eat. To be honest, sometimes, like I haven't, I haven't been loving on my food when I'm cooking these days. If I can be transparent, I don't know if it's laziness, if it's just tired, or I don't think it's a reason. I just think it's more of a tired standpoint or just being busy.

Speaker 2: 14:10

Can I interject really quick? Can we take the lazy out of your vocabulary Because, girl, you are doing the most like we just talked about. And it's all about perspective, and so it's exhausting. It's exhausting to do what you're doing and then also think about cooking a nutrient dense meal. It's a lot to think about, especially if you feel like you're doing it on your own and you don't have the tips. Like it's going to be, it's going to feel hard, right.

Speaker 1: 14:43

And then sometimes we tend to gravitate to the unhealthy, unhealthy food, and it's just not again for me.

Speaker 1: 14:49

I often say in the podcast that I am priming my body for pregnancy whenever that may be, I don't know, but outside of just priming my body for pregnancy, is just more having a healthier life, because I can tell you know when you're in tune with your body, you know when something is off. And then I'm someone who I have chronic migraines or chronic constipation, not maybe TMI, what we you know, we're just going to be over the ice, you're not TMI for me.

Speaker 2: 15:11

I don't know if you're listeners, but this is my work.

Speaker 1: 15:14

Yes, right, so, but what are some of the common challenges that we, as busy individuals, face when it comes to maintaining it, not only a healthy diet, but also a balanced diet, because sometimes you know it may end up being fast food tonight, especially if you have kids. I don't have time to leave work, pick you up from school, then come home and cook your meal Because I'm exhausted from the commute. Sometimes you know, especially as a mom, if you're, if you're a mom, listen, and you may have children, or even if you're a single woman or someone who just doesn't have anyone to cook for what you said, like what are some of these challenges? Why is it so hard, besides, of course, being busy? But what is it? What are some challenges Like? Why is it so hard for us to maintain that healthy and balanced diet?

Speaker 2: 15:50

I mean having healthy, like food that's quick on hand. It can feel like a big challenge Because, like you said, you're busy or you know, say you don't have children, and cooking for one or two people is sometimes even be more difficult than cooking a big batch of something, because then you have leftover food. But then I think it's changing the mindset to like okay, if I can batch cook, like making the time to batch cook, finding that time is difficult for sure. Yeah, sometimes people do go out to eat and eat like for fast food, but that always isn't really fast. And then you're spending more money because you have.

Speaker 2: 16:28

You have to think, and this may be too tedious, but you have to spend the gas to get there, you have to spend the money and the taxes. Okay, for all this and when? Really, if you can come up with a few quick snacks that have a balance of your, you know, the fat, protein and a carb and we're not talking carbs such as like breads and things of that nature, but carbs that are fibers, so vegetables or things like that. But anyway, having the quick food on hand and knowing what to eat and how often to eat, like those can be really difficult and then making your goals too big, like or what your health is like we go into and this is fitting too, because we're at the beginning of the year but you have these outlandish goals for the year.

Speaker 2: 17:11

How are you going to get there?

Speaker 2: 17:12

Like, if you think of it too quickly, it's going to feel defeating and then you're not going to do it, so it's not a you got to get out of that all or nothing mentality and say, okay, if I can't eat a nutritious meal seven days a week, how many days a week can I do that? Can I like logistically make that happen? So that's taking your big goal and breaking it down into smaller attainable goals. So this quarter or this week, like don't even think three months ahead, because, again, some, for some people that's too big because what they're facing the next day is a lot of life and a lot of life, many days in a row, and you're trying to get your cute one goals under hand.

Speaker 2: 17:57

You know I don't know, so I feel like those are some common challenges, I think, for me.

Speaker 1: 18:04

I'm a very outstanding mood eater. So, as you know, as you're talking to me, you know you're talking to me as a five year old at this point, trying to understand that because I think I know it all when it comes to nutrition and I absolutely don't know anything. I'm just I'm just going from my home, at home economics class from back in high school at this point. But the thing is I am a very mood eater, so I will be like, okay, I'm going to batch batch I mean meal type or whatever the case, maybe but then what I'm cooking, let's sit on a Saturday, sunday for the week. By the time, monday, tuesday come, I am not in the mood to eat that Like. I'm pretty consistent with my breakfast. I will say that because I mean it's literally similar, is simple from porridge or some egg or so, like it's literally simple breakfast but also trying to be nutritious in the as well. But I am someone who I'm dealing with chronic migraines. Unfortunately, I am still dealing with conservation issues and having to, you know, get different referrals and these different things to these specialists to see what exactly is causing my migraines or my constipation or whatever the case may be. But I think again for me, being a mood eater, like, what are some things in your line of work that you observe that could be, I guess, maybe an impact on our hectic schedule? Because for me, I'm thinking I'm attributing me not eating a balanced diet to my migraines. I'm not sure if that's the case. I go for allergy tests this week as well, so I'll find out. But again, like, what are some impacts? Because again I'm thinking, okay, let me go eat some McDonald's that I do, but I'm just saying that that would be the easier alternative to some people who may have access to that. Or I can take a cup of coffee. Love our care, see, you know, let me go have some. Let me go have some care, see, because it's cheaper or it's just easier undergo and I don't want to have to go home to cut vegetables or foods or whatever the case may be. But then also, given the world that we're living in right now, for this expensive yeah, it's not say it's not that sometimes, again, for me, I'm a mood eater, but it's not that we don't want to eat healthy, but sometimes, as you've seen, that the unhealthy version of foods, they're much more cheaper the healthy alternatives.

Speaker 1: 20:07

You got to think twice like, okay, do I want to buy this organic dish or do I like what we do? Like what are some of the impacts? Because, again, food scarcity is the thing. Like I went into Korg or the other day and I was like what in the world is going on? Like literally all the foods and veg were gone. What was there was just not even looking appealing, and that was it was gonna last like week, which I was just a bit shocked because I'm like Korg or you know, I'm coming here every five minutes and, again, given where I live at, because I don't have, like a farmers market or have access to more organic food and I'm very long winded. But what are some of your observations on the impact of what I had? A head to schedule can have a nutritional choices?

Speaker 2: 20:44

going to. I guess, like being a mood eater, like if you, but you have the food, if you like something that you can do, so you don't want to cook at all, like chopping up your vegetables or the week, on a Saturday or a Sunday, and then small batch cooking and using a set of spices that day and you just threw like a one sheet pan and throw it in the oven and then say you don't want to eat. The same thing. Then you like, two days later you have your vegetables chopped, then change it up with another set of spices. So and then sorry, I've had a couple thoughts like as you were, as you were talking, but I know I know that's okay, because I feel like this can be two separate answers.

Speaker 2: 21:30

So like small batch cooking so that you can change up the spices, because that can change the whole flavor of a meal, and then you're not born with what you're eating, because sometimes in seasons of healing you have to stay so that you know what you're eating and that you know you're putting good things in your body. For maybe a week or two, as you get the hang of it, you might have to eat the same thing over and over, so that you know you're being fed. But maybe change up the spices and then starting incorporating as you have the time or you feel like you have the time new recipes, sometimes simple recipes, and cooking smaller, or chopping up your meat or chopping up your veggies and putting them in containers with like okay, this is going to be Mediterranean or this is going to be like terbium flavor, like whatever. That is like you just like organizing your mind in a way to be able to tackle, to tackle those things, and then going back to like food is expensive. It is insanely expensive.

Speaker 2: 22:31

I saw like a real talking about how organic is now the same cost as like conventional and it's hard and we are a family who budgets pretty heavily and so I tell this to all my clients and I think it's an important thing to live by is by the good, better, best mentality I just have this conversation with, like a client today. Like you need food, you need, you need it, you need it to survive and you need that in water. And so you have to think to like, okay, I can't get organic, I don't have a farmer's market, I don't have a farmer near me, but what can I do to eat real food? And the goal is real food, not necessarily the packaged food in the middle. You want to shop like the perimeter of the store, and so good is like conventionally raised or grown that you get at the grocery. Better is like grass-fed, organic pasture raised in the grocery store, and the best is always going to be from the farmer's market or straight from the farmer.

Speaker 2: 23:31

But again, that option isn't for everybody. And so there's no shame in doing what you're able to do, as long as you're getting the real food in your body. And then, because I say that, because your food is going to, I think food can be healing. But I also think that we were made also be able to enjoy food. You know it has gone down like a whole different tangent, but like no. That's why I love it yeah, yeah.

Speaker 2: 23:59

I mean, we were made to enjoy food and you know. But there are times and, like I said earlier, in seasons of healing that looks different and maybe that is. Yes, this comes back to your busy schedule. How would you make this time for that, but making your dessert that you want? So you know exactly what's going in there and you have control of that and you're not giving that control over to and paying with your dollars to keep putting money into foods that aren't going to bring.

Speaker 1: 24:30

You enjoy or making you feel good while eating. Because I think sometimes we tend to eat because we know we have to eat, and I think that goes back to when you mentioned about even with meal prep. We don't just prepare your food with different spices. Sometimes we tend to use the same set of spices with every meal, or sometimes, you know, I guess for me. I think I would say, like you know, your taste buds get used to one thing and then you know it's same thing. So that's for me Maybe. That's probably why I'm also moody eating. I'm just tired Because I'm a victim of using the same spices ever so often, because one is quick and easy, or they right at my hand, because you know the pantry has a bunch of different flavors, because every time I go to the store I'm just buying stuff, thinking I'm going to make a particular meal.

Speaker 1: 25:10

But the mood by the time I get home from the grocery store, that mood, like the meat from the grocery store and the meat in the house are two different ways, and that could be like from always spending the hour in the grocery store, maybe a 20 minute drive from the grocery store to home. I could be planning that meeting my head. I'm at a time I'm pulling to the yard. It's like, okay, well, let's go have some cereal.

Speaker 1: 25:29

I'm just keeping it. Yeah, no, that's solid, like the thought process of just thinking about that particular meal and then you get in hungry and you can just imagine yourself eating said meal. But for me at some point in time I'm like, okay, you know what, I get home, I have to do this, or I'm just no longer eating what, I'm going to do it later, and then I don't do that anymore.

Speaker 2: 25:49

Well, I think, too, it's important that you listen to what your body does, like after you eat that cereal, see how you sleep that night, or see, like pay attention to what your body is telling you. How to migrate the next day, or. But if you eat a satiating meal with the good fat, like a nice protein and some veggies like pay attention, and it may not happen instantly, but as far as like the migraines and things like that.

Speaker 2: 26:15

But pay attention to how you feel after you have a satiating meal Like and you're eating a good meal like that, like are you bloated? Are you constantly like all of those things? So you know it's going to take some trial and error and figuring it out too.

Speaker 1: 26:32

And I think that was happening in conversation earlier today with someone, and we were talking about basically wanting to eat better, wanting to ensure that our lifestyle is consistent with our thoughts, like what we see for our future self. We want to eat healthy. And this person was a mom. I always give her a shoulder. Her name is Junique. That's my cousin. Shout out to Junique I'm probably all in your business now, but you know, as a busy mom working her, her maiden job, work, going to school and then slamming to be a wife and a parent sometimes meal planning or meal prepping doesn't always work. You know, mm-hmm, yeah, and she's someone that when she puts her mind to something, she's going to get it done. I will say that. But sometimes you know you have a child Like you want to eat healthy. She's been on that kick as well, but then you may wake up late when it's time to take your child to school.

Speaker 1: 27:21

You don't have to, you don't have time to make that nutritious breakfast. So how can we, I guess, make informed choices? Or how can we ensure that we have an effective or efficient meal planning on preparation, especially when our schedule is not demanding or time is limited? Because, again, like I said in my mind, I'm thinking of your under-weekends. I am going to meal prep. That's not everybody's situation and people are working on the clock. People don't have the time to be on the weekends. Oh, let me meet them. I have this bigger life.

Speaker 1: 27:52

Sometimes, you know, in social media, I think, for me, you see people talking about meal planning, but sometimes these are people and I don't know what their story is, but they have help, sometimes, right, or they have the resources where they can do that. Where some of us, like myself, we're doing, it's like a one-man show. Like you know, if you're a single or you're personal, even though you're a one-man show, or even if you're a mom with kids and a husband, it's still that's a very small team. And then we don't know what husband or daddy's schedule is, or mom. So there's so many moving paths, but how can we, I guess, create and cultivate or make informed choices when it comes to one of the types of food we're eating.

Speaker 1: 28:28

But making that conscious effort to really truly factoring meal planning, and I think for me, before you answer that question I hope that you don't let it use a train of thought but for me I think what gets me overwhelmed is that thinking that meal planning needs to be for Monday and Friday, right. So when I'm thinking I have to cook every meal between Monday and Friday, I think that's what turns me off, because I've got to eat this on Thursday. That was like a Monday meal. I want to eat something on Thursday and Friday. I want to have my pizza because that's my favorite food, but I mean I don't have it every week. So I guess my mind sometimes plays tricks on me. So I guess, what can we do to ensure that we're consistent with meal planning when time is limited and our busy schedule, but ensuring that the meal is as nutritious as possible?

Speaker 2: 29:13

So I think flexibility like giving yourself flexibility for yourself, I guess and making sure that you're planning easier-ish meals. Or maybe you feel like maybe one of the meals from your home is complicated to make and then you have another couple of meals that are easier to make and are nutrient-insist. Maybe you are like, say, monday, you're like, oh, I'm making this Monday, but, like you said, you wake up late, you do whatever. Be flexible with yourself. Like I'm not going to have this today. I'm going to prep this for the sheet pan dish today and then I'm going to see when my schedule is lighter and make this really intensive meal. Just having flexibility, because in making sure you're prepping foods that are easy, in a sense, my favorite I mean this might be jumping out, but my favorite is those sausages, not breakfast sausage, but those sausage links with some chicken and veggies and tomato paste, and you either cut it all up Maybe that's two dishes, but similar one's just on the skillet that we do and then one.

Speaker 2: 30:26

We just put it all on a dish and then put it in the oven. And we change up the spices, add some nutritional yeast to make it taste kind of cheesy and you do it in there for like 20, 30 minutes and then it's done and you toss it a little bit with some oil and like tallow or duck fat, I mean, and I think we are making nutrition too complicated.

Speaker 2: 30:48

I think people are struggling to maybe wrap their minds around it being such a complex thing, but you really just need to make sure you have a protein like a healthy fat. We want to stay away from those hydrogenated oils like canola, vegetable, soybean, sunflower. Those are all going to cause inflammation in the body, so we want to stay away from it.

Speaker 1: 31:09

Brittany. Now come on, Say that again. So what do we stand away from? Say that part again, because I've got to make a list.

Speaker 2: 31:16

OK, hydrogenated oils, so those are canola oil and then vegetable oil, sunflower, soybean oil there's a lot and all of those are going to cause inflammation in the body. And so what we want it's like people say this all the time we want it to cook like we are, like our grandmothers or great grandmothers cook Like they had it right, like you know and this again, take with a grain of salt because it depends on what's going on with your body and as far as what you're able to eat. But like butter, like we want butter over margarine, like you know that grass-fed butter is going to be healthier than eating the margarine. You've got olive oil for like cold cooking or low temperature cooking, anything below 400.

Speaker 2: 32:10

Tallow, duck fat on sweet potatoes or cut up potato, like just dice them, toss them, throw them in the oven, and it is so good. And when you eat it in coconut oil, I'm going to think of some other ones Bacon fat and it comes down to quality too when you eat fats like this, but it's so good for your body. Like your body craves that kind of fat and it's your heart's preferred source of energy, which we've been taught all these years that it's not Like it actually, you know, we've been taught that it causes harm and really it doesn't, and so we want to be cooking with those taxifah and then we're just going to make our food taste way better. So that's what I mean too. We're meant to enjoy food Like eating healthy does not have to be salads and cucumbers and which cucumbers are good. No, you know, I'm not knocking cucumbers.

Speaker 2: 33:06

So, don't at me Anybody who likes cucumbers or I have cucumber fans, but it's not like rabbit food, like eating nutritionally or like nutritious is not rabbit food.

Speaker 1: 33:17

No, and I appreciate it. So now that we're here, we're all giving us everything because, guys, if you want, you can go to her page but like what are some quick? Maybe quick and healthy, go to meals for busy days or just in general. I guess I don't know, we're talking about being busy, but what are some quick and nutritious meals? Again, you know, I think, give us everything. If it's one or two, like well, what are some? Someone listening can think about okay, I can do this, I can make this, I can feed me and my family, or it can just be for me from cooking for one. Like, what are some things that we can incorporate?

Speaker 1: 33:45

because I know you mentioned, like olive or duck fat and coconut, or being the healthier Mm-hmm always for us to use. So what are some other meals now that we can use?

Speaker 2: 33:54

like I mentioned that one sheet, like one, like that Cookie sheet. Like grab one of those, cut up your vegetables of choice like onions, broccoli, you're out of his carrots, put some pre-cooked. Like, throw your chicken in an instant pot and Put some bone broth in there instead of water. Again, it's like thinking, thinking differently about food and trying to find ways to bring more nutrient dense foods into your, into your diet. And and then putting Dice up those sausage links.

Speaker 2: 34:27

Add some spices with the nutritional yeast throughout the oven at 400, 420 and then okay for like 20, 30 minutes and kind of keep an eye, depends on how much, how crispy you want it, if you will. Yeah and then another go-to that we love is this hamburger bowl. You just ground Grounded beef so that could be beef or bison or ground turkey. I mean, you can really make it however you want it, and you just do that in a pan with some oil, dice up Onions, garlic like minced garlic or fresh garlic.

Speaker 1: 35:01

How are you gonna?

Speaker 2: 35:02

do it, add some tomatoes and then Again, nutritional yeast.

Speaker 2: 35:07

I love nutritional yeast, that we don't do a ton of dairy, or at least I don't.

Speaker 2: 35:10

So when, when I want that Taste of dairy, I'll either add like goat cheese or I'll do nutritional yeast and then put it in a bowl with like some greens and it is so good.

Speaker 2: 35:22

And you add how we make a special sauce with it. But then this is this is something you can add in when you have more time to make a special sauce like. It's just like it's non mustard mayo, like avocado mayo, pickles, garlic and onion powder and it's like super easy, you whip it up. But if you don't have time for that, don't do it just like squirt some you know Yellow mustard on there and call it a day. You have vegetables, you have your fat, you have your protein and you have your cards. So it's just you want to make sure that you're hitting, hitting those with your, with your meals and your snacks, like you maybe not all three of them, but if you do it like a fat and a carb or a protein and a carb, like, meaning like a fruit or a vegetable or something to go Along with that and I'll be one more quick one.

Speaker 2: 36:06

I think we don't give enough credit to smoothies either. Jam pack those for a snack, especially if you're someone on the go, and there's a protein that I use. That's like a full amino acid, so some. So I have like 20 grams of protein per scoop. It's the equip protein powder. It's good for those people who don't do dairy, has stevia in it, but it's really clean and there's not a bunch of extra crap in there. And so you get what you get and it's grass-fed beef and in the protein powder.

Speaker 2: 36:36

And so you do a smoothie with chia seeds, a milk of choice, add some frozen bait like veggies in there, terries, put some boat like I use like a bone broth powder from perfect supplements and like a frozen banana, and that's just a really great snack. And then, if you want to add an extra Because if we're getting down to the nitty gritty of it, you want to chew to get digestion going, yeah, then Putting some oatmeal, gounding up some oatmeal in there, or having like something, or to your smoothie because you need that. People who drink smoothies too Quickly tend to feel bloated, not because of what's in there, but because the suggestion is not working properly. So that's yeah, that's a whole mindful eating kind of tip.

Speaker 1: 37:21

But you know, speaking, speaking of, I don't listen you. I'm listening to you list these dishes. I can help, but think about my, my Antiquities and my carving systems and what I thought they get. What can we do from our culture? Well, you know, again, it's just. It probably comes down to like the preparation standpoint, because you know we're big on chicken. It began chicken and fish. You know beef and these different things. What I'm assuming you know, it comes down to, most, like you, how we preparing dogs.

Speaker 2: 37:47

Do people from home listen to this podcast? Oh yeah, yeah, they might not want to listen to tell me some things that that are from see a chicken and fish. You said rice potatoes, like. What else are some things.

Speaker 1: 38:00

No, they're gonna tell them. I'm not antiquated enough because I can't remember, but basically rice is a stable at least in my house rice. You got chicken. That can be stew chicken, that could be barbecue, that could be. We do love some gold, so that could be chew gold or curry gold, mm-hmm, or like pork or beef. It just depends on that. We will stew it more.

Speaker 1: 38:19

It'd be like a stew then we eat it right, and then we'll have, like sweet potatoes, planting whatever is fried or boiled, and of course our veg, pumpkin squash and these different things.

Speaker 2: 38:28

Okay, so let's talk about some. I mean, if you don't mind, and we talk about some like tricks to add more Nutrient density to some of those, but that'd be okay. Yeah, yeah, yeah, okay. Well, like so, cooking your rice, like so adding bone broth to your rice instead of just cooking it with water. It's gonna soak up that bone broth and so then you're adding that fat and then that's gonna balance your blood sugar better than just rice on its own.

Speaker 2: 38:56

Oh and then if you do barbecue, like with the chicken, like making a dry rub with your herbs, like and spices and then frying, if you're gonna fry like, fry with, like a good, like healthier fat over a vegetable. Yeah those sorts. Okay so just small tweaks, like simple. Oh, actually little tweaks yeah.

Speaker 1: 39:19

Yeah, so you're hearing that. If you're listening out here, you know You're from the Caribbean or if I'm. Until you know, of course we can still eat our food, but we just want to be mindful of how we are preparing it or, you know, tweaking it to add some that's like a healthy alternative, that bone broth for the rice. I'm gonna try that and I'm definitely gonna report back to you and I report back to my tea taste is here so that we can know I can know how it is. But of course, again, small action over steps.

Speaker 1: 39:43

We don't have to make like draft, especially. You know we're busy, working mom, working people. We don't have to make like big, big steps, but it just take one step at a time and as you become more consistent, as you, I think it's just it's all about educating ourselves about what's right, what works for us, what doesn't work for us as well. You know that's a big misconception thinking that somebody on social media, somebody on YouTube, I said, oh, I'm gonna put XYZ in here and then it may not work for me.

Speaker 2: 40:09

Yeah, because there's everyone comes. It comes down to bio individuality and you could be related to somebody and their needs completely are different from from you. And you know, even like so, kind of going back to what you said, like those are ways you can do it, but even adding in like a green or like the goal is to eat the rainbow, and so have your antique when play, but then add some color of like green or deeply colored veggies to it or fruit, and you you know you're getting a variety of minerals and that's gonna feed you and well, you know. So we don't want to go too big, especially when you're making the changes and you're busy.

Speaker 1: 40:55

Yeah we gotta make, one step at a time, what I can just incorporate? One thing, and in the episode before this one I mentioned, I say no, we're talking about incorporating healthy habits and routines. We don't have to get over one about adding everything. Especially because it's a new year, we think, oh, let's make this resolution, let's make these goals and then their big goals, and then by the time the end of a month come, we can't even keep up. It's all about those small action, other steps, one day at a time, and it becomes a habit and then, once you've mastered that in a sense it is, it becomes consistent. Then you can add something else.

Speaker 1: 41:24

We don't do everything all at once. I think that's where we we get. We get lost sometimes, you know, and you mentioned mindful eating. So I want to know a little bit more about that, because I think I did a podcast episode sometime last year briefly touching on that. But what is the importance of mindful eating and how can it impact our overall well-being? I know you mentioned about chewing, chewing all smoothies and these different things. But for those who don't know what is mindful eating, what is it? How can it impact our overall well-being?

Speaker 2: 41:53

So our bodies live in a state of either sympathetic so like fight or flight, or it lives in parasympathetic, which is rest and digest and mindful eating. The goal of that is to move the body into Rest and digest, because if you're in the fight or flight, you will not be able to digest your food. And so there's the saying that, like if you're running from a bear, you know your body is not going to be Paying attention to the food that you're eating. It's going to send the blood flow and every other Like all to the extremities of your body. So it's either gonna fight or it's gonna run, and so if you're stressed out, that's essentially our body doesn't know.

Speaker 2: 42:36

So we're not running from a bear.

Speaker 2: 42:38

I mean, our eyes can see that, but everything else, if it's stressed, it can't see that. So it's gonna think, okay, I don't have time, I don't have the capacity to digest this food, I need to fight or flight, like I'm living in a stressed out state. So mindful eating helps us calm the body and it sends to where we can't actually absorb the nutrients from the food we're eating. And if you're in that state, while you're eating, constantly the fight or flight, then you could be eating the healthiest meal in the entire world, but if you're not in the rest of the digestive system, the parasympathetic state, you're not going to be able to absorb any of the nutrients that you're intake, I mean maybe some, but not really enough. You will then come out with bloating, feeling, gassy, constipation, like. Your system will not function properly, and the majority of diseases that we deal with all begin in the gut, and so it's really important that we take care of our gut, and as much as we can as really busy human beings. We sit down and eat in a parasympathetic state.

Speaker 1: 43:47

So again, for someone who is busy, like for me, I have a bad habit where, I mean, for most part of my job, I'm sitting behind a computer. For most of the day. Of course I'm incorporated in movement here and there, but I think sometimes I'm working while eating. So it technically is supposed to be my lunch but I'm quote unquote eating through my lunch. I'm eating, trying to focus on what I'm doing and thinking about something else and it's all over. So how can we incorporate? I know you're saying, you know we need to be sitting and be focused, but how can we really incorporate for individuals who are working and there's a lot of tasks, because sometimes one thing about this job they need their job to be done Even though you have an allocated lunch break sometimes it depends on it could be a 30 minute lunch break, it could be an hour lunch break, whatever the case of it so you're rushed to eat, essentially during that lunch break, or if you're in school, in between classes, so you're having to rush, so your food is not settled, you're not even getting to one enjoy what you're eating and then you're just rushing through Like I would say always stay back home.

Speaker 1: 44:48

You're cutting and you're swallowing, like you're just cutting and swallowing so you can get to the next best thing. So how can we essentially incorporate, ensure that we are practicing mindful eating and mindful eating for a person taking our time when it comes to eating during that busy, busy day? Because sometimes to me my days get busy at work, I might have forgotten to eat lunch, or I'm rushing to eat lunch and I can get back to the task at hand, or I'm eating while working and then it's just before I forgot I'm actually eating, because it's like oh, did I come this way Me? Because there's just nothing, it just settles out, just eating aimlessly, if that makes sense. So how can we incorporate to ensure that we are as consistent as we possibly can with mindful eating in between lunch or class or whatever we are going on?

Speaker 2: 45:32

I think it goes back to. So we definitely need no distractions. But I think is there a handful of times during your week that you can carve out 20 minutes to eat, like a few days a week, or if it's one meal a day where it's not at work that you can carve out? Because I think it's also recognizing too that when you eat the way that you need to and eat what you, that satiate to you and bounces your blood sugar like, you're gonna then show up kind of as your best self too.

Speaker 2: 46:00

If you can make the time to do that, which is hard to do, that for three meals a day and snacks, but if we can get a good, solid amount of work done, is there 15 minutes that we can for a snack?

Speaker 2: 46:12

Or say, like, step away and take a walk, get our, you know, and maybe go sit outside and eat our snack Maybe not in the frigid, cold temperatures, but you know you get my. Or when it's lunchtime, like, okay, can I write down what I need to do so that I can have it out of my brain. Turn away from your desk, if that's if there's no like place to eat or you're in between class, like take some time to really try to eat mindfully. And again, it's not possible maybe every meal of every day, but set a goal for yourself. Okay, I can do it at this meal, you know, this day, because again, we're human and life happens. And sometimes I work in front of my desk while I eat, like because you said, like it's just that's the time I can get things done. But I don't do that for breakfast, lunch and dinner, and so if you, you know what.

Speaker 2: 47:09

I mean. So I'm not, I don't have my phone or I'm not working for my phone or my computer while I'm eating dinner or breakfast. So maybe sometimes at lunch that's just what you have to do, but carving out like, okay, this week, three days, four days a week, I'm gonna try to really eat without distraction. So no phone, no technology, no podcasts, no reading, and really focus on like connecting with your food and being thankful, like oh, this is gonna fuel me for the rest of the day. I don't know if that answers, because it's just like. I think it is hard when we're all working or we're all busy or going to class or whatever those things.

Speaker 2: 47:47

But do you have any moments in your day like more? I guess it's a question for your listeners, because I know my schedule, I don't know where. So if you can like really think about, like, are there moments in your day where you can carve out the time to eat without a distraction, like that's gonna serve you better long term than hustling through every meal every day.

Speaker 1: 48:11

Yeah, and I think, cause you made a good point. You know you're not hustling to eat in breakfast, lunch or dinner. So sometimes, again, life is unpredictable. We are busy people. We cannot deny that we are. No one is perfect. So maybe, like you say, breakfast, making it and that's the first meal in the day, be intentional. Maybe that should be the meal that you're eating, without any phones, without any sort of distractions per se. That should be maybe a boundary that you can create to say you know what, no matter what, breakfast is my meal that I'm eating and.

Speaker 1: 48:39

I'm gonna be intentional, I'm gonna be mindful. Granted, things can happen and, like you mentioned earlier, we have to be flexible. But when we talk about mindful eating, it may not be breakfast, it may not be lunch, it may end up being dinner, but the day's over you can kind of unwind. That can be the one meal that you can eat in peace, where you're not having any distractions or you get to control if you want to respond to an email or a text message or whatever it is. But you know, breakfast and lunch that may not be, because you know we're trying to rush to leave the house, all these different things. And then that can also mean for breakfast you get up an hour earlier so you can prepare your meal. As I said, there's just so many different nuances that we can do, so many different things that we can try, but it just comes down to ensuring that you as an individual want to be better. Mm-hmm yeah.

Speaker 1: 49:23

And taking it, I think, one day at a time. Because, again, for me, I would get overwhelmed because in my mind, if I start eating healthy for one week, I'm expecting to see a six pack the next week. I'm just, I'm keeping it real. Or if I'm eating on time for one week, I'm expecting no migraines the next week, like, there's just so many different things, but that's just my mind. So I've had to reprogram my mindset. That you know done is even better than good.

Speaker 1: 49:46

If I'm getting to eat a meal, okay, it may be with some distractions, but at the same time I can still try to bring it back. Or I could have some sort of time alone or some intention with what I'm eating and then setting those boundaries, because sometimes work can wait. Yeah, if you have to be a few minutes late for class, then that's fine. I think it's better for you to be fed, yeah, so you can feel your best self, than to be at work or at class passing out or just not being able to even focus. Because when you're hungry and in class or at work, what focus are we doing? We can't focus. If I'm hungry, I'm just not the same person, like when they made a snicker commercial about hungry. While we grab a snicker, they were talking to me. Yeah, because when I'm hungry I cannot hear you. My mood is different.

Speaker 1: 50:30

It's just like when I'm really hungry, and I've been in classes before when I'm hungry and I kind of focus on thinking about okay, when I get out of class, I'm gonna go make this meal, I'm gonna go buy whatever. So what am I learning? Because I'm not paying attention? No, I'm not providing the nutrients for my body. So I think it's important to those of you listening, you know, when we talk about mindful eating. Nobody's perfect, but you gotta create the boundary to decide what meal you're gonna choose to eat without any sort of distraction. It is doable, because I've done it, If I can do it, because I'm telling you, my phone lives in my head, because I'm always doing something on my phone.

Speaker 1: 51:02

Well, you're on social media, it's not even social media, it's like work. But you know, it's just easy to have that phone with you sometimes, or no, what I do is I try like I'll read while eating. Even that sometimes can be a distraction, because here I go trying to read oh, this book is juicy or this is important, and then I'm not necessarily paying attention to that meal. And you know, you mentioned being thankful too. I'm gonna be thankful, and I think that's something that many of us sometimes forget. Maybe not, maybe it's just me sometimes, but we're not realizing that. Or sometimes, even if we're saying thank you for this meal or thank you, God for this meal, I don't think we're really realizing what we're saying.

Speaker 1: 51:36

Sometimes, I'm not gonna be wrong, I think it's just something, because it's common to say, oh, thank you, you know, because we know we're grateful, we're thankful Again. Another part of mindful eating is really and truly being able to pray over your food or just be realizing that, wow, I have some rice and chicken. I have a feeling in front of me that it's a privilege in itself.

Speaker 2: 51:56

It really is. You know what you're giving half society is yeah, and that's what was on my list too of like because when you sit there so these are like a couple of tips I guess you could say too but like when you're sitting there and you dive into your food, you're not slowing down. So like, even if there's no distraction a TV or phone or whatever it is like a computer, like you're still not slowing down into that parasympathetic state.

Speaker 2: 52:19

So like saying a prayer and really thinking about, because when you pray and you're breathing and your body is slowing down you're able to really relish and like gosh, like I do have a plate of food that is going to fuel me and it's going to make my brain sharp. It's going to build muscle. It's going to maybe not in a week, but like you know, but like it's going to fuel you so that you can do the things that you were created to do. Like I know that's a big picture, but I love to. Like I'm an emotional gal, so you know, but like I wear my heart in my sleep but that's what it gets. That's what you get when you start slowing down and you start thinking of things in a different perspective.

Speaker 2: 53:05

And so slow down before you take that first bite, because digestion is a north to south function, so it starts in your brain way and it starts way before you put your first food, like bite, a food, in your mouth. So it's doing the breath work, some box breathing before you take your bite, because that's, you know, sending a signal to your mouth to start salivating so that you can break down food and produce the acids that it needs to and your stomach. I mean it's all connected. Put your fork down in between each bite so that you're you know that you're taking the time and then chewing 20 to 30 times before you swallow, so making it that mush like smoothly consistency. I know that's a lot, but if you're not, your body's gonna see that food as a pathogen and then it's not gonna break down and that causes, you know, like there's so many things that can. It's your immune system is too busy fighting the food instead of absorbing with them. So I went on like way too like a lot of no, no, I love it, I love it.

Speaker 2: 54:11

But slowing down is huge and I think sometimes we can't help to live in a busy world. But can we slow down the hustle just a smidge so that you can take care of yourself to be here to do the things that you need to do?

Speaker 1: 54:29

Brittany, I don't think there's a better way for me to wrap this episode up, because I know we'll be here all day if we continue. But I think, I think, I think it's just Like this is the perfect way to end this particular episode, and I'm already thinking about having you back to talk about other things too. But I think that's the point and I think you know, slowing down the smidge, taking breaks in between our and I'm glad you said I, you know having the fuck, because me I'll have the fork next to my mouth while I'm still chewing. It's a whole thing, yeah, but I, yeah, it's because, again, we're not mindful, we're not being intentional, we just know, at least for me it's eating time. Let me just eat because I got to provide or put some sort of food in my body.

Speaker 1: 55:07

But we're not thinking about the different mechanics. I cannot, in school, going up when you're about chewing the food I gotta go down into I forgot all the different parts. But you know I'm talking about. I mean, you know we got a chewed 20 to 30 times. They're saying that, but sometimes to me I'm just cutting and I'm just, I'm just chewing 3, 4, 5 and then I have issues that I have at this point when I'm thinking about it.

Speaker 1: 55:27

Maybe that's why I'm having all these digestive issues, but again, I think one of the key takeaways to me is ensuring that we are. We are busy, accept that, be flexible, but also learn in the midst of the business to try to center and calm yourself During that time to prepare a meal to eat and be intentional and mindful With that. So, with that being said, I want to thank you, brittany. I got you on this podcast. You don't even understand. So I want to thank you for coming on and being an amazing guest and for this educated I think you you did Shed some light on a lot, and I think sometimes when we talk about nutrition, it can be so intimidating, it can be so, so intimidated, and then you just, you just don't want to even do better, not because you don't want to, but it's just the hassle and thinking about oh, this is what I should be doing.

Speaker 1: 56:18

I have to live to us by a straight, yeah, strict law or strict rule, and I'm happy that you you told us in the beginning to Definitely be flexible. I think that's an issue with me as well. Oh, I need to eat this meal that me like an only snack this time, and it's like be flexible, your body's gonna crave Whatever you want. I feel like as menstruating individuals to, we don't do different phases of our menstrual cycle. What we want week one is what we're gonna want in week two, you know. So, again, knowing, knowing about that, you know, I think that that'd be an important, but we'll talk about second thing in that episode. But definitely I do want to thank you for being in here.

Speaker 2: 56:51

Thank you. I just want to say to you that, like, I Think that's why it's important to work with somebody too, because they can yes, like it's important that you work with a practitioner, because they can help you Break down those barriers and the walls that come with this. You know what we assume. Eating like Nutritiously looks like. Working with somebody with and doing testing to know exactly what you need, makes all the difference in the world and to encourage you While you're doing it and to help just make those little tweaks, like as you're working together. But that's it.

Speaker 1: 57:31

Yeah and yeah, and that's part of our health and well, unwell being as well. We can't everything. We we're not meant to do everything on our own and I think sometimes we give, like health practitioners, like a negative flag to where, oh, you know, this is this cost this money. But like I always say, you know, investing in yourself it's costly, but it's very worth it, yeah necessary.

Speaker 2: 57:52

You pay for it now or you know, later like that's there's, you're gonna pay for it either way. Like you know, it is hard to swallow sometimes, but it does. The truth.

Speaker 1: 58:02

You have to. Yeah, you have to. It's better to pay for it. No, no, later, because later it's definitely not gonna be greater. You know, yeah, tell the people for those who may want to work with you, just telling what they can find it off, whatever all the information, everything that you have in the show knows what I was telling, where they can find you, in what you offer, what you're offering. This is your time to shine.

Speaker 2: 58:27

Okay, um, I'm in Instagram, I am, my handle is Brit, brit done bar underscore. And then I have a website. It's magnolia. Well, co, co, couldn't find a com, but All the business owners out there knowing what what that feels like. But I, I offer functional testing. So hair tissue, mineral analysis testing and Still testing. Bio resonance fans like I am able to help Look at your health from a different perspective and a functional perspective. And we look with like a food first approach, a Whole body approach. So it's not just some like symptom chasing or really take the time to know you and you know what you're going through and we build a protocol based on results and your lifestyle.

Speaker 1: 59:23

I love it and you know, if you are interested in working written, like I say, you can find Instagram, but I'll put all that information in the show notes is gonna be very important that you read that so you can, you can reach out and you know again, it's better to pay now than to to pay later. So thank you, brittany, for joining me.

Speaker 2: 59:39

Tonya, thank you, it was. It was so great to be on here. It was so fun. Thank you for having me.

Speaker 1: 59:45

I love it. I love it. Thank you for joining me for another episode of tea with Tanya. If you liked this episode, be sure to share it with a friend. Don't forget to follow on Instagram at tea with Tanya podcast. Be sure to subscribe to the weekly tea talk newsletter and, of course, rate on Apple or Spotify and subscribe Wherever you listen. See you next time. I love you for listening you.