In The kitchen With Dan

Hello, Cadre land. It's coach Dan, and you probably noticed I'm not in the kitchen, but it's not that far away. Today is such a gorgeous day that I decided to take it out on the deck. But have no fear, we are still going to be discussing the happenings of the kitchen as it relates to our health and wellness. Excuse me. Speaking of health and wellness, I just had a sip of soda pop, and it was coming up. So, anyway, say hello if you pop in, and if you're watching this later, leave a comment. And we love to interact with you here on Cadre.

So, I want to talk today about my health specifically and what being a contributor here on Cadre has done for my health overall, my health and wellness. So, I had a physical, and, you know, I'm a heavy guy. I have been for a while, and I've struggled with my weight my whole life, and, you know, there's been. There's been ups and downs in my life as far as my weight goes. I've been. I've been very heavy. I've been thin and somewhat of a yo yo as far. As far as my weight has gone. And then later in life, after a few of life's happenings, surgery, quitting smoking, I put on a lot of weight, and I kept that because as I'm getting older, my metabolism slowing down.

So, without rambling on about that too much longer, what I do want to say is, I had a physical, and I was borderline diabetic. I was 265 pounds, 264 five, and obese, I think 40% body fat. And I was standing there as a 60 year old man feeling healthy, but knowing that if I kept on this path, I certainly was going to have some issues. I was right on the tip of being type two diabetic, and I wanted to take better care of myself. So, being a contributor here on Cadre was so exciting for me because I got to share my knowledge as a coach, as a home chef, as a food enthusiast, as a professional organizer, so much knowledge that I've gained over the years.

I was so excited to bring that to Cadre and to all of you through Cadre, that the one thing that I love about Cadre the most is that we support each other. We share our strength and our weakness. And in doing that, there's just this deep connection with the other people here. And becoming involved in Cadre has allowed me to focus on my health overall. Big picture, right? So, great coach, awesome in the kitchen. I'm a really good cook. I can organize anything people places, things. But my physical health was a mess.

So Cadre becoming involved gave me the ability to look at the big picture and not only look at it, but take some steps to changing what I wanted to change in my life. And already just from some behavior changes. And through the support of my friends here at Cadre, I am down 15 pounds, and I'm continuing on that path and making adjustments and small changes that are piggybacking on each other and taking me in the direction that I want to go. So, with all of that in mind, I want to share some of the things that I started off with first because, you know, I've been on this ship before so many times, and I'm on it again, but things are different this time.

I can feel the difference. Even a year ago on social media, I did a post about, you know, this. I'm at it again, and I want the support of you guys and stayed on the path for a little bit and then, you know, dove off again. So, anyway, back to what I started doing preliminarily to get me on a roll. If you're struggling with your physical health, here are some tips that may help you. And if you have any for me, don't forget, leave them in the comments. And also the community, the community forum here is great, and I encourage you to check that out, too.

Before I go, I'll give you. Give you a peek at what's coming up next week. Is this next week as far as lives go? And you can hit the calendar up on top, and it'll give you all of that if you ever jump on and want to check that out. Okay, so water the first thing. It's always the first. It always has been. Hydrate, hydrate, hydrate. When you are struggling with your physical health, your body is being taxed in so many different ways, and water is the best thing for us. It's the largest percentage of our physical makeup is water, and we need water to flush out what we're getting rid of.

And also, if you feel hungry, there's a good chance you're just thirsty. Always drink water first before you eat, if you can, for a couple reasons. One, you might just need be dehydrated and need a little bit of hydration. The other is when you drink water, you're gonna fill your tummy up with water before you eat, and you'll feel full quicker and also eat slowly. So much of the time, I am just rush, rush, rush, rush, rush. And, you know, for no real good reason, a lot of the times I do this at the grocery store sometime.

I'll just stop and think, like, why am I rushing? What am I, where am I racing? And I'll slow down. So when it comes to eating, I encourage you to slow down. When it comes to your body, I encourage you not to slow down. Get moving, keep moving. Move where you feel good. If you love to be outside, just walk. Just get out the door and just start walking down your street as far as you can go or feel like it and come back. If there's inclement weather and you don't feel like being outside, go to the mall and just walk around there.

So many of the malls in this country are deserted, and it makes for a perfect place to walk. There's not a lot of traffic. There's things to look at. There's people to look at. And, you know, you don't have to be one of the early rising mall walkers in order to take advantage of that environment. So. And of course, if you like to swim or like to roller skate or whatever it is, sit down and give yourself a minute to think about the things you do like to do, the where moving your body is involved.

So we've talked about water and we've talked about moving. I want to talk about, oh, parking the farthest. Also, when you go to the store, just park far out. So much easier. Actually saves you time. I have spent so much time circling and looking for the best spot and the closest and just park way out. Head to the store. It'll take you less time, all in all, and you'll get some exercise. Okay. So in the kitchen, I want to talk about lean protein and vegetables, both really important and great to have around when you're focusing on health and wellness, your physical health.

So I encourage you to stock up on chicken, turkey. Any protein that you can find that's lean will be better for you when you're looking at ground meats. I'm going to share a formula with you next week that will give you the percentage of fat. Actually, I could share it now. It is the grams of fat in a serving. So look at the label. This is going to give you the percentage of fat in the food. The labels can be deceiving. They're taking measurements. The portion sizes are bizarre. And there's, we don't, we don't talk about, like, oh, I had 4 grams of cereal today, or, you know, that's not how we live.

We live, you know, in, in a different place. And this, this gives you a realistic number of the percentage of fat in foods, it'll blow your mind. So take the grams of fat, multiply it by nine, because there's nine calories in 1 gram of fat. So grams of fat per serving times nine, and divide it by the number of calories per serving, and that will give you the percentage of fat in a product. Check it out. Start checking labels and run that formula, and it'll blow your mind. With ground turkey, especially.

Okay, so lean protein. Frozen vegetables are fantastic. They're flash frozen at the source. They're often much better for you nutritionally. They are easy to find, and they don't go bad, you know, I mean, within reason, you know, you can keep frozen vegetables up to six months in the freezer and not, have not have any issues. So stock up on frozen foods and stock up on lean protein. Keep those things around. Another thing that I've done that really helped a lot was batch cooking. So if I'm gonna cook, it's my neighbors going by.

Hey, guys, we'll see you out in a bit. We'll be out in less than a bit. You should see that boat. It's crazy. All right. Sorry about that. It was so beautiful, I couldn't film inside today. All right, so I'm gonna get back on track here. Batch cook and cook things in batches. If you're going to cook ground turkey, it's one of the things that I cook personally, a lot. Cook a bunch and then either bag it and freeze it or keep it in the fridge, and you can eat it throughout the week. Take the time when you're doing one thing to do it a bunch so you're not redoing the process throughout the week, so it saves you time.

And when you have things prepped already, you're less apt to grab chips or candy or junk that are really easy to grab and eat when you open the fridge, keep them at eye level. Fruits, veggies, your prep stuff right in the front where it's easy to grab. You'll be much better off. And then I want to talk about bowls. Bowls are a great way to jump start your physical health. I just mean bowl, protein and veggies, brown rice. There's great whole wheat pastas. So you're going to try to avoid white flour and sugar.

And those are the two things that I'm working on right now. More water, less white flour, and less sugar. I would love to eliminate that stuff altogether, but small steps toward a long lasting result is what I'm after. So I can't say enough about Cadre and this whole process of becoming involved with such a fantastic group of people. I'm so fortunate to be one of them and to be able to share some nuggets with you. And I just want to help people live a better life while I help myself. So I'm going to tell you about some lives coming up this week.

On Monday, we have Barb Gullen with a daily devotional. She's on at 1130. I'm on Tuesdays at three. Girls mentorship. What's in your toolbox? They are fantastic. Barb is amazing, too. She's so. She's just so easy to watch. Such a calm presence and girls mentorship, they are just powerful together. It's really wild what they're doing. So check them out. m. Is Risa. And she is going to give it up for her dreams. Her dreams come true every Friday at eleven. m. On Saturday. So that's a peek at what's coming up.

Don't forget the calendar up there. Check it out now and then. That gets updated all the time. If you're watching this later, not live, leave a comment for me. Hit the follow button. You know, do all that stuff. Let me know you're out there and let me know what you want to hear more about in the kitchen with Dan. All right, have a great week. Love you guys, and we'll see you soon. Bye. I gotta go get on the boat. It's so gorgeous tonight.