Now welcome back here.
In the New Year, a lot of people
focus on how to reach their goal,
weights get healthier.
That's probably one of your resolutions.
But the long term nutrition and
weight loss really in addition
that we can try to an addition,
not a subtraction problem actually.
Clinical nutritionist Tara Coleman
joining us to talk about some habits.
And I love this Terra because
what you say is doable.
It doesn't seem too stressful with
the way you've laid it all out.
Good morning. Good
morning. Yes, they're so simple,
but they're extraordinarily.
Effective. So and there things you
can start today, right now actually.
That's awesome.
So let's start with that.
And then I also want to talk a
little bit about your background,
how you got into all of this. Absolutely.
But since you laid out this beautiful table,
it all looks like really delicious
stuff that we know from our enzyme,
from your fridge here to our studio.
So let's start this way.
What is this right here?
Tell us about it. OK,
water, I know this doesn't seem
super exciting, but water is the
foundation of everything in your body.
And so if you're not hydrated,
you're expensive lotions or vitamins
or chiropractic is not going to work.
And so one good rule of thumb is to
start your day with 16 ounces of water.
OK? So keep it next to your side.
And the first thing,
as soon as you wake up,
it's not gonna be the most exciting
part of your day, but it's
really, really important.
And you brought lemons to do.
Should we squeeze them in
there? You certainly can.
You know, that's been kind of hyped up.
And honestly, all I care
about is it gets into you.
And so it tastes better with lemon.
If that makes you do it, by all means,
go for it. I love that.
And 16 seems like a lot.
But what is that?
So half of this, right?
That that's about this right here.
That's not bad. OK. No, no.
It's like. I said, I mean it's going
to take like a minute maybe to to drink
it. Just chug that first thing,
start your day and then what else do
we need to think about with meals.
So next, every single time you eat,
including breakfast and snacks,
I want there to be source of protein. OK.
We used to think that low carb diets,
the reason they worked was the lack of carbs,
but it's actually the addition of protein.
Protein keeps you full,
keeps your blood sugar stable.
Now it is the animal
protein that we think of,
but also nuts, dairy, seeds,
all of that fall into the protein category.
So feel free to grab.
I know you said that pistachios
are your favorite. My mom dig in,
giving me pistache every holiday.
She was like he was a bag of pistachios,
which did, you know,
hard to heal and do, but like,
they're delicious once you get to that.
Well, it does slow you down a little bit too.
Yeah. So nuts are good cheese.
Greek yogurt. Exactly, exactly.
And you can boil eggs and have
them ready to go each day.
So they seem very simple.
Yeah, you don't always have to
have a steak with every meal.
No, you could do Apple and nut butter.
You could do a banana and nuts.
Or, yeah, hummus and a hard boiled egg.
Ohh, that's great. And those are delicious
and they are the sounds of all of that.
OK and then what do you have over here?
So recent study studies have shown
that the order in which you eat
food is extraordinarily impactful.
And so one good rule of thumb
is to start the way that you eat
your food with vegetables. OK.
For instance, if you were to eat this meal,
rice, vegetables, chicken,
it would behave differently in your body
than if you start with the vegetables,
chicken and rice.
It makes it, it slows it down.
Less of an insulin response,
less likely to be stored as body
fat. So the Greens first,
greens first, vegetables first.
Make sure that the first thing
you put in your mouth and then the
protein and carbohydrates if possible.
Right. If it makes sense.
I mean a lot of times I always just like
fill my spoon with all of it. Yeah, one
perfect, right mash up, you can
do that too. The perfect bite,
yeah. But good to know. Yeah.
It makes the difference on
how you process the food
and it does. It slows it down.
It makes you full,
stay full longer as well.
OK. And like I said,
less of an insulin response.
So if you have blood sugar issues,
this is really great, right?
Or if you just want to go
and manage your weight,
this is really great.
And traditionally, we usually eat salad
before the meal. So that's always,
well, that's great.
So on top of the vegetables,
vinegar is also extraordinarily
powerful Nigar, OK,
and slowing down the absorption
of food into your body.
And so one really easy rule of
thumb is every time you eat,
have a green salad with a vinaigrette,
this important part first.
Now I love this because you can do this
if you're out at an Italian restaurant,
you can do this before really any
meal and it, it turns this meal.
Which is delicious,
but maybe not the best thing for you.
Into something that's gonna give you a long
term energy run than short term energy.
Ohh.
So the vinegar helps.
The vinegar helps are
just natural salad dressing.
Oil and vinegar people like to put on.
It's their vegetables. OK.
It's perfect. Good to know.
So yeah, like I said,
you can do this. Eating out,
you can do this eating at home,
you can make a really simple
vinaigrette with some olive oil
with some garlic and onion and
herbs and and really make it delicious.
That's great.
There. I was reading about your background
and I love how you got into this.
Yeah, tell us that real quick if you could.
Well, I actually started out as a scientist,
right? So I worked, you know,
I wore a lab coat and worked
in a lab every single day and I
found that a lot of disease was
being caused by lifestyle, right.
And so I decided to shift to prevention.
And so it's been 17 years,
which is kind of mind blowing.
And mostly I help people,
help prevent disease,
feel as good as possible,
you know, really be able to
participate in San Diego, right.
I know we have such a healthy
community, health minded,
but a lot of these tricks people.
Don't realize how easy they can be.
It's not as daunting the
way you explain it so well.
Like I said, I I really
want people to take action immediately
cause we can wait for the perfect
day or the perfect time or Monday.
It is Monday. But these are things
you can do right now and they
will have a really big impact
that we have just a few seconds left.
How can people get ahold of you
and get all your information?
You can find me on my website,
taracoleman.com or I am
nutrition Tara on social media.
Thank Darren. Thank you
for sharing this.
I love that. This is so easy.
Our resolution is on now.
I can do this. Let's do it.
I love it right on anything.
Yeah. It's all yours.
Thanks. Yeah.