MRP Living Light Q and A [Jul 26, 2024]

How are you today?

I am great. How are you?

I am excellent. Good to see you. We're just gonna. You let everyone in.

Okay.

Levi's here with me. Awesome. Hey, buddy. How are you? I watch pictures on the tv. Oh, you're watching the pictures on the tv. Cool. A robot on his. He's a pink robot. Oh, very cool. That's awesome. I brought. This one is my arm. Oh, that's okay. Maybe grandma can. Can put it back together.

Yes, together.

Yeah.

Welcome, everyone. As you're coming in and start, think about your celebration for this week. What is your biggest win that you've had? Or even if it's just a small one. The key is we always want to be celebrating the things we are doing, because a lot of times we're really good at battering ourselves down on all the things we're not doing. And so shifting that mindset is key to getting us into that process of really celebrating who we are. So who would like. Sherry, since you were on first, did you want to go? Oh, you're. Hang on. Ask to unmute.

Okay.

Sorry, I unmuted my. Chatty.

Yeah, that's okay.

Here. I just am in awe of.

All.

Of the things that I have accomplished. Not by myself. I've had a lot of help. I'm gonna start crying, but it just makes. It just warms my heart, which I know has a lot to do with the inside of my body and just being made aware of that and the information and learning. I just. I've never enjoyed learning so much.

Oh, very good. I'm excited for you because the modules and things that come out every week at a time, so it's not overwhelming. And you can always go back and review it, which is nice because it's always there.

Absolutely. Yes. That's my favorite. That's. The modules are wonderful. Just a plethora of information that. I mean, I. I really never knew the connection and everything. Everything is connected.

Yes.

From the very beginning. And this program and all of you guys, I mean, I just can't say enough.

Awesome. Thank you so much for sharing. Appreciate that. And as you said, it is the information that we're not taught or given. You go to the doctor. It's a pill for every ill. There's no information that they give us to help us. Right. Nutrition is such a key component. And even sometimes I find with clients that have been to a nutritionist, they're still telling people to eat six meals a day. You know, three meals and six. Three snacks. And so that creates a whole. Nother situation in your body. And as you say, everything is connected. So if we don't focus on just changing those simple things, then nothing else really writes itself. So.

Correct.

Awesome. Sherry, It's a great learning and great thing to take with you because now once you learn it, you can't unknow it. Exactly.

Exactly. And it's not. Memorization is basically how I got through school, you know, my learning.

Yes.

And you know, you learn that because you felt that. That, I mean, that's what you were. You. That's what you were shown.

Yes, that's right.

You know, to further yourself in life, to make a living, to, you know, to live.

Yes, yes.

And I did that. And I did live. And I. I did. I enjoyed every bit of bit and minute of it. But everything that goes along with that biggest thing is the stress. Basically, it just was working against me the whole time.

Yeah.

Correct. I am also, as you learn, just take one habit. You know, each time take a habit and then habit stack. So find tie it to something you're already doing. So you'll continue to add those to your routine. This is just to get 1% better every day, a little bit at a time, so that our routines change and then we solidify that for our health span, which is awesome. Thank you so much for sharing. Sherry. I think I saw who's Nancy? You have your hand up. Do you want to go next and talk about your win?

Let me just thank you.

Yeah. What's your win for this week?

This is my first meeting and my first great.

Welcome.

Thank you so thank you everybody for being here.

I.

My phone is also dying, which is why I jumped X. My whim is that I really appreciate the feedback from my coach, Annalisa and reading the modules as well. I appreciate. Been trying a lot of the recipes.

Excellent.

I've noticed my grocery bill has gone up tremendously. With everything being organic, that's okay.

So you can use the environmental working group and look up what things. If it's budget is concerned, just adjust to the. They have the clean 15 and the dirty dozen. Focus on the dirty dozen and buying those organic and then the clean 15 you should be okay with. Okay.

I'm not really worried about the budget.

That's okay.

Just the noticing at this point. And the recipes are really tasty. You know, they're very satisfying. Although, you know, I'm getting used to not being full at the end my meals, but being satisfied. I've lost two pounds this week and inches.

Way to go, girl.

You know, that's tremendous. For me, because I, you know, struggle at this age with losing weight.

And.

I do take medications as well which have side effects of weight gain. I also have ibs, so that, you know, creates a lot of bloat. So I've noticed that going down. I've also noticed that I haven't had any discomfort in my gut in the past week either, which is really, really wonderful for me. And a huge celebration.

Awesome. Congratulations, Nancy. That's excellent. And one of the key things from a, you know, when you say that you don't feel full, there's a saying, I don't know if you've ever looked or heard from the blue zones. And they talk about hari hachibu. So in Japan, they eat till we're 80% full to leave room for digestion. And so then we don't get as much bloating. And it allows for the digestion to take place of the food so often just before you eat. If you remember that word, hari hachibu, I thought it was a cool word. So it's stuck in my brain. I just remember that and make sure that I'm eating till I'm 80% full, which is great. And as you. Since you're just really getting started, your stomach will shrink and you'll find. I usually find some people will say around week two, they can't finish all the things that they need to because just how the. The body reacts as you go. So congratulations. Way to go. I know you're recovering too, so. Yeah.

Yeah.

From foot surgery.

Yes.

So this week.

Yeah. That will help you tremendously too, as you're going through this for your body to heal, which is amazing. Charmy. Sorry. Go ahead.

Thank you.

You're welcome. Charmy, did you.

Hi. Good afternoon, everyone. This is my first call in a long time. I did metabolic reset in 2020-2021. I did two rounds and it helped me lose 46 pounds. And then I maintained it and then I had babies. So now I'm back. I just had my call with Deepa yesterday. She gave me a go ahead to do it, considering I'm postpartum, etc. So I'm very excited. My spray comes next week, but I wanted to kind of just, you know, get in the mindset, because it's all about the mindset. I know when I did it first, it was very hard to kind of stick to it considering no one else around me does it.

Sure.

So I'm hoping to ask some questions because it's been a while since I've done it.

Okay.

Also postpartum brain. So I am very forgetful. So I'm hoping to get inspired by all of you amazing humans here who's also on the same journey. So the win is the fact that I gotta go ahead to do it. I'm really excited to gain all my energy back for my kiddos and just shed weight. Even though weight is not my main goal, it's a beautiful side effect of it. It's just more even for the first time, it was all about the hormonal balance because I was having really hard time getting pregnant. So that's why Deepa got me on this hormonal sort of reset also along with the metabolic reset, which is also like, kind of like a part of it, which helped me have successful babies. So I am a prime example that it's working.

And how many kids did you have?

Two.

Two. Awesome. Boy, girl.

One girl, Inara, and another boy, Ivan.

Oh, congratulations. The multi billion dollar family. Right. And cost us a million dollars to raise them.

Yes.

But it's all worth it. All worth it.

Yeah.

Congratulations. Excited for your success as you move forward. And we're, we'll, we're going to just go around and do the wins. Then I'm going to do a little training and then we'll go through questions and I think the training will help you because I'm kind of focused on meal planning and prepping. So that'll give you some. Some. And so you will. I'll leave time for you to ask questions for sure.

Okay. Awesome.

Mary, how are you today? You always look so good.

Oh, thank you. I think my biggest win is I started water aerobics and I've actually gone to every class and I actually went last week in the pouring rain, so I know I. Yeah. So I remember I did water aerobics when I was expecting with my son and it's one exercise. If any of you haven't tried it, it's amazing because you get in the water and you forget about your body.

Yes.

Like, for me, that's how I feel because I find sometimes when I go to group classes, I get self conscious and I'm just getting depressed about everybody around me who might be slimmer and it's just. But where water aerobics, you're just in the water having fun and no one can see you. And you know, and it's a real social event too, but it makes you feel good. So.

Yes. And especially if you go regularly, you get to know the regulars.

Absolutely.

At the gym, they're always coming out they're always chatting. What are you up to this week? What's going on? And you're kind of part of each other's lives, which we need today. Because it's a beer.

Yeah. It is social.

It's.

It's more social than aerobics. I find people do kind of connect. Well, that. Where I go anyway.

Yes.

Yeah.

That's great. And it's good to find something you love to do. Right?

Right.

Our whole focus is joyful movement. Go do something that you're gonna go do.

Right.

Don't do something that you're. You know, if you go to the gym and you don't like to lift weights and you go there and you're like, ah, I don't want to do that. Right. That doesn't help.

No.

In the process. And you'll give up fairly quickly.

Right. And then you have the guilt.

That's right. Because you're not going and you're paying to go.

Yeah.

Yeah. Thank you. I gotcha. You're welcome. Kat, What's your win for today?

Hey, there.

Hey. How are you to that little one today?

No, I don't have the baby today, so normally I take care of a one year old, so that's kind of been my activity. And. And for my win, I was going to talk about the great feedback and connection that I. That I feel with the program through you, Annalise. And thank you so much for all those comments, and they're timely in the logs and they're really helpful because, you know, I think all of us are trying to be. You use the word perfection, and that's, you know, and I'm trying to follow everything, but. And you said focus on progress and not perfection, but you give me all those little clues and I go, oh, okay.

All right.

Yes. You know, this is really high in sugar. And if I eat all these veggies and fruits at the same time, maybe that's part of, you know, all of us are on a different journey. And, you know, I've had a lot of changes the last few years and trying to figure out what's going on with my body.

And.

And so this is a great opportunity. And now that I've been logging stuff, I realized I don't get enough sleep. That could be a big issue in why I don't feel like myself. And then I was, as I said, I was going to say that. That your coaching was a great win, but then just listening to Mary now, water aerobics, or any kind of water, like, even lap swimming, I have Joint issues. So it'd be great to be able to be active again without injuring my, myself. So that might be something I need to think about adding into. You know, it's great to chase around a one year old, but sometimes you need to do some things just that are just for yourself as well and the sociability. So that might be another big win. So thank you so much for that, Mary.

Yeah.

And just to let you know, I have sore knees, like I have starting osteoarthritis. I go to class, 45 minutes, movement, I don't feel a thing. And even after the class I don't feel anything. Now I can't do that when I'm doing aerobics outside on land. So it's very interesting.

Sting.

Yeah, yeah, yeah.

So thank you.

Awesome. Way to go. And I was a bit concerned because I wrote a few, many, couple of different things to you, Cat. And I just try to pace myself so that I don't, you know, that it's, it's a little at a time. Right.

Oh, thank you.

Thank you so much. Very helpful.

Thank you.

Okay, you're welcome. And Nikki's celebrating. She wrote in the chat, I'm celebrating my walk that I'm on now. Awesome. Way to go. She got to see three horses. That's even the best when you're out in nature or farmland. That's fantastic. And she's just listening today, so, so good. Sangeeta, I don't know if you're at work, if you can unmute. If not, you can put it in the chat. Your biggest win or your.

Hi.

Hi, Annalisa. Hi, everyone. I'm sorry, I'm off camera. I am. Meetings and then an appointment, so. But I really love listening to this. This is my second one. So I'm on day three, four, five, six. Day six, actually. So I just started the program and Elise, I want to thank you for all your support just getting me into the program and of course Deepa, who's been answering my questions. Yeah, my big win, I'd say is. I don't know, just I. This is, this is tough for me because I don't cook a lot. So just having all the prep and getting all the right food ready and everything has been really tough. But the win, I guess is I'm doing it so far. I'm following all the guidance and I'm reduced my cardio stuff, so I'm doing yoga and Pilates instead. So it's a bit more relaxing because I'm a high energy, high cortisol. High type a person.

So, yes, I do remember that from the call.

Yes. Oh, yeah. So I think that's a win for me. I'm, I, I'm struggling in the evenings, I'll be honest, because I'm used to big meals and snacks, so that's been a bit tough. But I guess the win for me is I'm, I'm on it and I'm committed and I can't wait to see the results and, and hear from all you other ladies on the call. You know, the amazing results you've had, that inspires me. So thank you, everyone. Thanks.

You're welcome. Awesome. Sounds amazing. Things are going well. I think I got everybody. If I miss someone, please tell me. I'm always trying to look, but the names shift on my list. So I'm, I think everybody spoke. If there was somebody I missed, just speak up. But I think I got everybody. All right, so let's get into today's topic. What I want to talk about today is meal planning and prepping. So let me just open this up. This. I got a new zoom and things are in different places, so let's do this. So meal prepping and planning is really important as you move forward. In the beginning, I always say to people, you know, just focus on getting stuff on your plate. You know, if you're just, you know, getting into the program and just getting started, you're going to be looking to do 4 ounces of protein on your plate. You're going to do 4 ounces of approved vegg, you're going to do unlimited free veggies and 4 ounces of fruit. That's your meal. And you're going to do two of those meals. You want five hours in between your meals as best as you can and within an eight hour window. So that's kind of keeping it very simple as to what you're doing to get started in the release phase as you're moving through. Let me go. So I. If you're just getting started again or you haven't taken out your fridge chart, I would highly recommend you grab that fridge chart and you put it up on your fridge or you put it somewhere that you can see. We had a lady who had a brain injury and she couldn't remember A, if she was in a program or B, what was in the program. So we created this chart, she put it up on her fridge and that gave her the success to be able to go through the release phase and be able to accomplish her goals and achieve. I think she lost over 20 pounds. And every other program that she did, she couldn't remember she was in it and then she was never successful. So this is like all in one to help you with moving forward. So why meal planning? So you know, I, my mom cooks for me so I don't do all the meal planning but my mom is great. She'll always ask me well what's for dinner or what are we cooking today? And she does a lot of looking up of recipes and she's done the program too, so it's helpful. But from a meal planning standpoint, time efficiency is really important in allowing you, if you're really busy like Kat, you're chasing a one year old, you know, time to actually put things together to get things done. That's really important. If you do, if you take two to three hours on a weekend and just prep some things that, that will help you from a time perspective to be able to not to stay on the program and stay on the program long term. So this works not just for getting started but even in maintenance or lifestyle because as we move into lifestyle sometimes we'll give up doing the habits and the things that we know work. And so if you over Normally takes about 63 days to establish your habits. So you want to start the program is 70 days long. So by the end of 63 days you've got some good habits in there. Keep those habits going. It will allow you to have healthier eating. If you prep your vegetables before then, you'll be able to have a variety of things on your plate and you're not just trying to, you know, 4 ounces, 4 ounces. And then forget about the unlimited veggies. Cost savings. If you put together kind of your meal plan at the beginning of your week and you kind of know what you're going to be doing then you, if you're going shopping, you can look at the list and the recipes that you're going to be doing. Go and there's an app that has all the flyers in it and you can look and see maybe what's on sale. If you're on a budget consciousness, you know, look for what's on sale and then buy those things and cook for those recipes or pick recipes based on what's available. That's another way to do your cost savings. The other piece is when you prepare meals. Our suggestion is always to cook one meal a day. So what you cook for dinner today, you'll have for lunch tomorrow. Then less work. You do all the prep and all the cooking at one time. And you eat it twice. It also reduces your stress. You're not like, you know, you gotta eat and it's, you know, 10, 15 minutes before you know you. Your schedule. A lot of us are end up on a routine as we go through this where we eat roughly around the same times. And you're 10 minutes before it's like that schedule and you're stressed because you don't have anything prepped. And now you got to go and. And it might take an hour sometimes. I know I use. We use a one pot a lot. And if we forget to take something out and it's frozen, we'll just take it out and throw it into the one pot and then be able to be able to have it within an hour, even if it's frozen meat that we're cooking that place. Let me just mute. And then consistency. It just allows you to make things easier as you're going through and to be consistent with the steps and things that you're taking on your program. And so just setting up those habits is important. Let's go next. Next. So weekly prep can be a bunch of different things. This is an example from a post in our Facebook group. There's lots of recipes in there. If you're in maintenance phase and you're looking for some additional recipes, you can go into the Facebook group and there's a search, a little spyglass. You can just click the spy glass and then put in recipes and it will pop up all the recipes that have been put in there over time. So you'll have access to those. And then that can help you change things up as you're moving into maintenance and into lifestyle. But just prepping, you know, when you look at this screen, there's not that much to prepping if you're traveling. I know we used to. We had a client on the used to be on our calls a lot.

Barb.

She would be going away on a vacation or heading out with friends or anything. And she would prep her meals and use the glass containers. And each one was a portion. So if she was on the release phase, she would use a glass container that would hold the 4 ounces. So while she was away, she didn't have to think about it. She just took it out. She knew it was 4 ounces. She's good to go. Same thing when you're traveling. You know, in the airport, there's Alice posted in our Facebook group previously a protein balls that you can take with you. I mean, airport food sucks, right? If you've ever traveled recently there's not much. Plus it's like two or three times more expensive. So prepping and taking some things, unless you're traveling out of country, certain things you can't take with you. But you can definitely take certain things you can travel with to put together. So those are some key tips that can help you to just put some things together and meal prep as you're going, I'm going to share with you. Let me just find my notes. So I'm going to share a link with you and then I'll show you. I put together a weekly meal plan form that you could use if you choose. Let me just do everyone. So I'll just bring it up on the screen and then if you click the link, you'll be able to see the form as well. Share. So I put together two different ones so you can downloads and reprint them. The first one is in release phase. So normally for breakfast in our release phase we're really just having water or we might be having the Rishi coffee, tea or capsules or our own coffee or tea, we may be having some water to drink as well in that time frame. And as we move into lunch and dinner, if we're for lunch, normally it's going to be leftovers, but for dinner we're going to plan something. And so on the bottom it was a shopping list. So just every day thinking about what protein am I going to use, what approved veggies am I going to have, what unlimited veggies am I going to have and what fruit and then you can just slot in because a lot of times we tend to eat the same fruits and the same vegetables. And so trying to get nutrient dense foods along with variety is going to be key long term because when we eat the same foods over and over again, sometimes we can develop food sensitivities to those. And so we want to be able to make sure that we mix things up a little bit. And then I also included here maintenance phase one that you conclude to then you know, as you start to add in, whether you're moving into maintenance phase or lifestyle and you're adding in maybe an extra meal depending on if you're working out, you want to add in additional protein to your day, you can create this. And then down here I added in your fats. What are the additional fats and things that you can include. The next thing I'm going to talk about is your meal prep tools. What are some things and this is a handy list. I'll share this in the chat as well where did my chat go? I lost the chat. And this just gives you. From tool prep is just some things that you consider you don't need them all. You just may need some things. I know I talked about the one pot. We use that often because it just easy. You just throw everything in and you're done. And especially when you're in a release phase, you can just put the broth in because you're not using any oils in the release phase. And that really helps to cook. Or an air fryer. An air fryer is amazing. Especially when you think of those.

You.

Know, doing chicken or anything. It just changes things up for you and makes it a little different. So this is. These are just examples of things and you know, having a journal where you can put in. The other thing I would suggest too is when you do your meal planning and you, you do a recipe X or star it because that's something that you really liked. So you'll know to include it later. And then once you have a stack of meal plans, all you do is pick one out for the week and you got it done. You don't even need to, you know, keep recreating. So it'll just save you time. And then your shopping list will already be done because you've done that meal plan before, so it's kind of convenient. And then you'll start knowing what are the things that you really love that you can do. And trying in the beginning, doing recipes is. It can be overwhelming. So as you move forward, though, as you get used to the program and what you're doing, you can start to add in some additional recipes. And if you're moving into lifestyle, one of the key things that you can start looking for is autoimmune Paleo recipes. Just put that in your search area and pick up, you know, recipes that have that kind of same maintenance phase flavor to them. And then maybe you'll find some of them will have different spices or different, you know, ethnicities. So you can try if you like Greek or you like, you know, Chinese or Japanese or different types of foods, you can start to research and try to get some of those in. The other thing I'm going to share with you today is jar salads. They, I've used those for lunch and it really helps with prepping them. My husband and I could be working, doing our, you know, getting back to you guys and checking your journals and encouraging you, all those things that we do during the day. But doing jar salads, if you prepare them ahead of time, you wash you clean your, your vegetables and you have whatever protein you're going to be using. If you're vegetarian, you'll use your, you know, maybe tempeh or you'll be adding in tofu. If you're doing meats, you can add in different, you know, chunks of chicken or things like that. But layering is key. So one of the things that I learned is dressing has to go in first because if you put the dressing on top and it's day six, everything's wilted. It's not good. So the order with which you put things in is really important. So dressing first, hard veggies next, and then you'll add in. Your next layer will be more softer veggies. Then you'll put in. If you're in maintenance, you'll add in your starchy carbs, then you'll layer with your protein and your greens will go in last at the top. And then usually we recommend getting the bigger size mason jars and just create line them all up. If you have seven, if you're going to do it for five days or seven days of the week, whatever your time frame is, usually they'll last about six days in the jar. So usually we recommend about six days. But then line them all up and just if you make dressing, you make it once for seven days and you pour it all in and get it done and you make them all at once. So that's a really quick and easy thing. If you're busy, you know, for lunches, that's one way. If you work and you go into an office, you can just take that with you, take a plate with you, turn it over and your salad is made, which is pretty awesome. And then one thing we, I didn't include here is as you move into maintenance as well, you can start adding in like sunflower seeds or other things on top in there. Just add in some fat as part of your program. So the next one I'm going to talk about is sheet plan meals. I don't know if any of you have experienced sheet plan or doing sheet plan foods. This is cooking everything on one sheet pan. Makes it so easy to get it done. I would usually recommend this more for maintenance. You can do it. I think I have done it in release phase, but you can't use oils on the vegetables and the meats and things. So a lot of times I'll just put a little bit of broth on the pan and then cook that. And these are all your recommended different vegetables from our list of veggies and Proteins and things that we have on our list. And then fats would be added in as you move into maintenance. But the other key thing is adding spices. What makes, you know, we all maybe eat chicken, we all maybe eat beef, we all, you know, different. If you eat tofu or tempeh flavoring, it can make the meal taste a little bit different and so you don't get bored with the taste as you're going through. The other thing to note is shopping seasonally. When we shop seasonally and I'll give you a link to a what's in season in Canada. This can also help with getting nutrient dense foods because they're picked locally. Usually if you go to a farm, farm to table or a farmer, we have several local farmers that we shop from and shopping seasonally gets the food right from them to my table. And so then I know the vegetables that I'm getting from them are more fresh from that sense. It also helps you change up the things you're eating over time. So those kind of key tips just to help you with the different things. I will say some of you are moving into lifestyle. So I'll just do two things. One is a referrals. You have been blessed with learning this knowledge. If you know of anybody who can, you know, also be blessed with what we are learning and can share that with them, we would definitely appreciate referrals. There is a way to give you a link. I can't get the link, so here's the link for referrals. It'll give you the instructions on what to do. If you're going to connect someone in with us. You can connect them into our Facebook group which is the living proof community. That's our marketing or yeah, our client base that isn't in our program at the moment. So you can connect them into that Facebook group. You can send them my email analisecomeproof.com and do an email between us. There's some instructions on there on how to do that and that will just help everyone. I mean, our mission is to help as many people as we can get off drugs and to be able to be healthy and live a life they were meant to live. And you know, for me it's being a blessing because I have been blessed so much by this program. Sorry I cry very easy. But I've been blessed so much by this program by just, just not having to suffer anymore. And that's the thing I want for everyone, is that they don't have to suffer like I did for so many years. So if we can pass that on, that would be awesome. So let's move into questions. If anybody has a question, if you want to unmute or type it into the chat, I'd be happy to help you out with the things you're going through and things that you need to know more about. Nikki here. What was the environmental name to look? Oh, so it's ewg. Let me see if I can find it. It's the Environmental Working Group. And they post every year it changes. They do their testing and actually if you just do EWG clean 15 and it'll pop up with a. WG15. Usually we post it in the. Here's the link. This is the clean 15. And then you want to focus on the Dirty Dozen. And then they send you. When you click to get the Dirty Dozen list, it will let me see if I can and highly recommend if you're eating the Dirty Dozen, that you focus on. This one is from Healthline. They don't share the picture. Let me just find the picture.

Yeah.

Oh, this is 2022. Anyway, if you put in 2024, the Dirty Dozen. Here's. There's one. So here's a picture of one where they're just showing the difference between the two. So you can see Here the clean 15 and then the Dirty Dozen. So the best bet is if you're limited on funds, focus on doing the Dirty Dozen organic. Right. Whether it's strawberries. Strawberries actually just wrote this year jumped to the top because of the spraying and the things that they're doing with their food. So just being aware and just reading. The Environmental Working Group has a lot of different program. They have something called Skin Deep. If you use certain cosmetics or skin care, you can go in there and put in the ingredients or the things that you're using and you'll get feedback on what's good and what's not. So that can help you in that space. Making sure. Because often a lot of times our hormones get disrupted because of our toxins and the things we put on the things that's in our food, our water and our air. So those are all key things that you want to make sure that over time you adjust those to making sure you're getting less and less toxins in your diet and in your environment as you're going through. Mary, you had a question?

Hi. Yes, The Google Docs, I'm unable to open them and there would be two that I'd love to have is the food list as well as the meal prep one. You just Did. Okay, so like I would have to have either a PDF or a Word doc or.

Yeah, yeah, they're all PDFs. So let me just go there and make sure that I click the right. So which one is it? Yeah, they're all sharing. So after this call is done. Yeah, what I'll do is I'll email you.

Okay, perfect.

Okay, I appreciate that. What's your last name? Mary.

It's Darcy. So my email is M. Darcy. M, D, A, r, c, y. Yeah, 369gmail.com.

Okay.

Yeah, thanks so much.

Yeah, I think that would be the easier way to.

Yeah, yeah.

Yeah, I'll do that after. I'll just send you all the links and then when they post, I'll send it off to. Because Carol posts in the Facebook group, the replay. I'll make sure she puts the links there too. So you'll have a bunch of different places that you can access them.

Okay, perfect. It.

Okay, Nancy, so I understand correctly, you want the dirty 12. Dirty 12 organic and clean 15 can be non organic. Yes. Yeah. More often than not, if, if you can afford to go organic, that's probably your best bet. But if you, if you're limited on funds, then focus on the. The Dirty Dozen. There's the link to the food clean 15 and from there you'll be able to get the Dirty Dozen as well. So any other questions about, you know, depending on where you are in your program, they have a small. Oh yeah, they have a small printout that you put in your wallet. Yes, yes, I've heard that. Yeah. I actually keep a lot of my notes on my phone because I tend to lose things. I don't know if anybody else is like me. The only thing I don't lose is my phone. Well, I do, but I can find it because I have a watch. The watch is usually on my arm, so. But I put everything in notes on my phone and then I can just search and find things so it's easier for me to have it there as we're going through. So any other questions for today? Can everyone. Here are all the recipes in the manual for the release phase? Yes. Although I will say in the Facebook group sometimes Alice will put different new recipes, especially vegetarian one, because Alice was vegetarian or is vegetarian. So she'll. She has found other ones and she'll say here's a new recipe for the release phase. So you'll find some new ones in there as well. If you search. Just search recipe. And she, she has went in the comment or the post. You'll see the picture. But then in the write up. Read through the write up and it'll tell you how to do it both release phase and then how to do it in the maintenance phase.

Hey, sorry to jump. Jump in.

No, that's great.

In the manual, all those recipes, I'm just double checking. So in, in our manual, all these recipes in here are for the release?

Yes, Correct. Great.

I need to create a few more yummy foods.

Yes. That's okay though, because you're just starting, right? So go ahead.

Yeah, I'm eating a lot of veggies. It's not that I'm hungry. I just need a little more yum flavor.

And so one of the ways to do that is spices and herbs. I have an herb garden outside and so I'll go and cut fresh herbs and I'll put, you know, whether it's rosemary or oh, gosh, the basil smells so delicious, you know, or different things that you can just cut and do. My mom often buys, especially in the winter, the little packets that have the fresh herbs in them and then she'll cut those or use those, especially rosemary or thyme or things. We are of a Caribbean descent, so my mom often cooks with thyme, things that they would cook with from there. So we often have fresh herbs available to use. Yep. And any other comments, questions? Nikki and salsa. But double check the label. Yes, for sure. Salsa. And you, it's very easy to make your own at home too, because you're really, if you have a food processor, just cutting all the onions and cutting all the tomatoes and putting a little, depending what you like. What's that cilantro or different spices. You can add in garlic and that kind of stuff. You can make it ahead of time and then just put it in the fridge and then you have it for when you need it. So there's lots of different ways to incorporate vegetables in our meal. Nancy, go ahead.

Just for recipes, I, I tried the orange paprika chicken.

Yes.

I saw that it was really good. So if anyone's looking for recipe ideas. And the other one that I did, can't remember off the top of my head, but you know, I've been steaming asparagus, which is really good. But the orange paprika chicken was really good. So if anyone wants to try that.

Yeah, you had a good picture. I remember seeing it and went, oh, nice, you made that recipe. Yeah. All the recipes are fantastic. I mean, everybody that makes them says they just love them. So any other questions for today? Any other tips? If other people have different meal planning tips or prep that they do. I know one thing that I've learned recently is making sure you wash everything. And in order to extend the life of your vegetables and things, if you wash them, take a clean dish towel, like a tea towel that you have. Put it out, lay all your vegetables on there. Once you've cleaned them, make sure they're absolutely dry. Then when you take your glass bowl, take. Put a paper towel in, put the vegetables in. Like if you're using spinach or, you know, often if you leave spinach in the plastic containers that it maybe comes in or in the bag, it'll go off fairly quickly. But if you wash it, take out all the pieces that aren't so good, dry it on a tea towel, add it into the glass container with the paper towel on the bottom to absorb the water. Then put another paper towel over top so it absorbs the water, and then put it in a glass locking container because that will keep the air out. And usually you can find your. Your vegetables will last two to three days longer if you do a little bit of prep with that. And that will save you money in the long run as well. I was just getting organized to do a little bit. The other thing you can do is, is decide, you know, before you go shopping is to clean out your fridge. Because that's one thing. When your fridge is jammed with stuff, you can't find anything. I know we. We've sort of been starting to get shelves for different things. So if we have leftovers, leftovers go on the upper shelves. So everybody knows that leftovers are there so that we can see them, because often they can get shoved to the back and you forget they're even there. So by creating shelving, you know, in the way that you can organize it so that maybe all your vegetables are in one place. If you're thawing meat, you're going to want to thaw that on the bottom shelf so that it doesn't affect any of the other foods. But just the way that you're organizing your fridge, you can see things so that you're more likely to eat those things and finish them up as you're going. Ooh, yes. Actually, yeah, I didn't. I didn't have time to do power bowls. That's a such a great idea, Nikki, with doing cauliflower rice with cilantro and lemon bowls are fantastic. Adding ground turkey, taco meat and extras, or even if you're vegetarian, you can also add tofu or tempeh and then put the salsa on top. Whoa. Nice. Very good. You know what you can also do is if you're missing noodles, we always recommend the palmini noodles. You can put those on the bottom and then add all your things on top if you. If you're ever. I always found we had a Korean boy come to stay with us from Korea for a couple of months and I did a quite a bit of research on the how Koreans eat and they eat a lot like those parables they. They have whatever they're. If it's cauliflower rice on the bottom or regular rice for them often I don't recommend regular rice. Cauliflower rice is a better. Especially if you're in the release phase or maintenance. You're not going to want to add that in too soon. But you're using the cauliflower rice and then they do little bits of things all the way around the bowl. So when you look at it, it's colorful, it's beautiful. And then adding in your spices and mixes and things like that makes it just welcoming to do it. We once had a client who she. During COVID she had taken a food picture program or learning how to take great pictures of her food. And oh my gosh, I think I saved every picture that she uploaded because she just displayed it so beautifully on the plate and in the environment. So cauliflower rice. Yes. Costco has them in the four packs. Thanks, Nikki. I appreciate that. And then the noodles are called Palmini noodles. I usually find them in Canada at Longos. I haven't found them at like no frills or, or super center. I. I don't think I've ever looked at super center. But normally when I'm looking for Palmini noodles, I'll go to Longos and pick them up from there. And those are made from heart to palm, so those are considered the 4 ounces of your approved veggies. So you can have 4 ounces of that. Does that make sense? And you also, Nikki, have you ever made the cauli rice? Just bought a cauliflower? No. Yeah. Too much work. It's easier to just get the frozen. That's why I'd seen with getting started. It's like frozen broccoli for me was easy. Froze other frozen beans or frozen vegetables was easy because I could just put it in the pot warming up and I'm done. 4 ounces, good to go. Same with my fruit. A lot of times with berries, you buy them and they go off before you can even eat them. Buying Costco has a lot of organic fruits and vegetables. So I'll just buy them from Costco. Yes, for depending on how many people are in your family, we have quite a few because my mom lives with us as well. So it goes a long way in helping us with cooking for everybody. So any other questions for today? Anything you're stuck on, not sure about, I'm here to help. Alrighty. Well, if there's no other questions, any other tips that anybody else has about how they prep or plan for doing their meal plans, you could unmute and just share. That would be awesome. And don't think that your little thing that you do is not important because your little thing will help everyone else. All right, well, have a great week, everyone. I'm sure you got lots on your plate, lots of things to do. If there's anything I can help you out with, you have me in your chat or Deepa, if she is your health coach, she'll be there supporting you as you go through as well. So we look forward to your success in adding in little things every day that create the microhabits that build that health span long term. And if you haven't done a Google review, usually I'll send at the end of your release phase and the end of your program to do a Google review. We do appreciate that. It does help us help other people. And of course, our goal always is to be a blessing to everyone that we come in contact with. So have a great week, everyone. Take care. Awesome. You're welcome. Have a good day. Have a good week.