April 21


Ep 47| Tools to Help You Ditch Diet Culture with Cassie Riley Part 1

By Kim Strobel

April 21, 2021

How many times in your life have you tried to lose weight using restrive diets such as keto, Weight Watchers, the no-carb diet, and so on? How many times have you told yourself, “I’ll start again on Monday?” How many January’s are you going to restrict yourself from carbs and cookies? For the majority of the people, this NEVER works. Fad diets and diet culture deliver false promises and show us testimonials of former clients on day 28, but what they don’t talk about is what happened on Day 31. 

In this episode, Kim and Cassie discuss why women need to do the inner work of understanding and nurturing their bodies and how to get off the struggle bus when it comes  to achieving our wellness goals.  Cassie’s approach is centered around NOT counting calories, NOT stepping on a scale daily, and NOT restricting ourselves from certain food groups. Instead, she offers us a healthy and feel-good solution to achieving our optimal health and wellness goals.  She explains why we must stop utilizing a “one-size-fits-all” approach when trying to lose weight and change our bodies and instead create a sustainable lifestyle that truly fuels us.

Listen On: iTunes | Google Play | Stitcher | Spotify

What You’ll Learn From This Episode:

  • Why it’s important to dissociate diet with body image and body size
  • Why diet culture and fad diets are terrible for you, and why they don’t work
  • Why cutting out entire food groups and restricting yourself leads to future weight gain and feelings of guilt, shame, and depression.
  • What companies and culture do to trick you into thinking their food is healthy.
  • The simple formula for creating nutrient-rich balanced meals that maintain blood sugar levels and keep you satisfied.
  • The Protein – Healthy Fats – Fiber Formula that will blow your mind when it comes to meal planning and staying satiated.
  • Why building lifelong sustainable healthy habits is possible without all of the guilt and the strict rules
  • A simple plan for achieving your wellness goals

“Are you truly building lifelong sustainable health habits or are you finding a quick fix diet for 30 days, and on Day 31, you run out to grab a box of doughnuts because you’ve completely restricted yourself for the last month? This approach doesn’t work.”  Cassie Riley

If you enjoyed this episode and it inspired you in some way, we’d love to hear about it and know your biggest takeaway. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag me @kimstrobeljoy and Cassie @be_nutritiated.

Helpful Links

Cassie’s Email for her Free Smoothie Recipes: [email protected]

Cassie’s Instagram: @be_nutritiated

Cassie’s Favorite Protein Powder:  https://glnk.io/y7z/cassie2 Enter Code: CASSIER15 to get a 15% discount

About Cassie Riley

Cassie Riley is a Certified Integrative Nutrition Health Coach who works with clients by successfully helping them reach their specific wellness goals through healthy meal plans, good nutritious food choices, and movement. She helps them create positive behavior change through sustainable health habits that go deeper than just diet and exercise alone.  She helps clients grow their confidence and respect for their bodies and power through disordered eating struggles and patterns.

About Kim

Kim Strobel is Chief Happiness Officer at Kim Strobel Live Events and Retreats. She is a teacher, consultant, motivational speaker, happiness coach, and a mission-minded person whose passion helps others overcome their fears and discover their joy!

You can follow Kim’s journey on Instagram at @KimStrobelJoy, and in the free private, She Finds Joy Facebook community.

 Love this episode and want to continue the conversation with me and other like minded individuals? Join the free private, She Finds Joy Facebook community.


Kim Strobel 00:03 

Hello, everyone, and welcome to this week's show on the she finds joy podcast. Now before we jump into the content, I want to remind you all it's super, super helpful if you can help us spread the word I see so many people coming into the she finds joy free Facebook group. And it's because you all are sharing my podcast and my free Facebook group with your friends. Because one of the questions that we ask on there is how did you find us and they're saying from the podcast or a friend shared the podcast with me. And so I just want to thank all of you for doing that for listening to the episodes. It's really, really helpful. You know, my goal is to impact millions of people and have a positive influence on them. So before we get started, I wanted to do a shout out and a thank you for all of you who are sharing my work. Now I want to introduce today's podcast episode. Her name is Cassie Riley, and she is a certified integrative nutrition health coach. And she established a health coaching practice in the summer of 2020. You guys I love this. She just established her own her own coaching practice. And she really works with clients to successfully reach their wellness goals. Now you need to hang with me here because this episode is going to be way different than what we're normally talking about, or hearing about from society and diet culture. But I love Kathy's perspective, because she works to educate her clients on ways to dis associate diet with body image and body size and instead associate food choices with optimal body function and how it makes them feel. So I love this Kathy, welcome to the podcast. 

Cassie Riley 01:48 

Hey, thank you so much for having me. I'm so excited to be here. 

Kim Strobel 01:52 

Yes, I have to give you guys the backstory on Cassie. Okay, Cassie, how old are you? 


Kim Strobel 01:58 

Cassie is 33 and me, Kim Strobel is her cousin. So Cassie is like my first cousin removed because her mom Mary is my first cousin. And I was Cathy's babysitter growing up. Do you remember that? Cassie? 


Yes, I 

Kim Strobel 02:15 

  1. Yeah, you live to tell city at the time. And I was probably like, I don't know, middle school or high school and your parents used me to babysit at your house on the corner. And I remember having these three little girls around that I was responsible for you were the oldest. And I'm like, isn't it funny? Like Who would have guessed all the way back then that the two of us would be on? First of all, that I'd have a podcast. And secondly, that you would be being interviewed for it. 


I know crazy. 

Kim Strobel 02:45

Well, I'm really excited to jump into this because I feel like you have a very different perspective, when we're talking about these things that we know women in particular struggle with. And so I'm going to ask you a series of questions. And I really can't wait for our audience members to hear kind of your perspective, because we've all been led to believe the certain ways about what it means to lose weight or to eat healthy, and you're kind of going to de stigmatize all of that for us in this episode. But I want to know, what does being healthy mean to you? 

Cassie Riley 03:30 

Alright, who I love this question. So 10 me, being healthy is really thinking about how I feel on the inside, not how I look, not my body size, not my weight, you know, not my gene size. Truly just how I feel? Do I feel good? Do I have energy, you know, to carry out my day to day responsibilities? Do I feel fulfilled on the inside? Do I have a purpose? You know, these are things that you also talk about with your clients too. So I feel is how I look at health. And so you're 

Kim Strobel 04:09 

really talking about which I love this, because all the work that I do is all about helping women understand that we can keep trying to fix the outside pieces of us. But that is not what really leads to our most fulfilling life that it's actually having to go within and peel back those layers that have been placed upon us to figure out what are the jewels that we have on the inside and let that kind of drive our purpose for how we want to show up in our life. And so you're kind of talking about core desired feelings, right? 

Cassie Riley 04:45 

Absolutely. Yes, getting to the root cause of things digging deep. Finding your why living out your purpose, and it takes a little bit of work right like it takes a little 

Kim Strobel 04:58 

I just had this conversation This morning I was being interviewed on a podcast. And I said, Look, I'm the happiness coach. But this does not mean that I'm like sunshine sprinkles in Super Goldy sunshine all of the time. The reason I'm the happiness coach is because I've done what what I've heard this term called the Shadow Work, right? Like I've done the deeper harder inner work, because you have to go in there and deal with that in order to kind of re emerge as a better version of yourself. You can't just keep putting band aids on 

  1. You can't just keep ignoring it or avoiding it. It you have to kind of deal with the monster in the room, which is the shadow side of us that deserves to be seen heard and worked through, right? Yeah, yeah, 

Cassie Riley 05:42 

you can't you got to let go of the band aid approach and masking things, because eventually, it's just going to come out with a vengeance, right? Yes, 

Kim Strobel 05:52 

yes. So let's talk about that a minute, the mandated approach, what is the normal approach that most of us use when it comes to our body? But first of all, we know that women in general, do not love their bodies. So that's a part of it right there that you work on? Right? Like they don't even they constantly criticize their bodies. Yeah, exactly. And so, so tell me, what is the mandated prescription kind of BS line, we've all been fed, when it comes to how we should work on our bodies. 

Cassie Riley 06:31 

I would say that there's one approach for everyone, which couldn't be further from the truth. I really look at bio individuality, meaning that every single person is different in their own unique way. And there is no one size fits all approach for every single person. And I think that that's really important. So a lot of these fad diets and diet culture out here, you know, they tell you do this and you'll lose weight. Do this and you'll be skinny in 30 days, if you follow you know, these parameters, you'll wait X amount of weight, and that doesn't work for everybody. You know, there's so many things with diet culture and fad diets out there that they're just so unhealthy. And it's To me, it's just not the right approach to take. Because how many times in my life in your life? Have you tried keto? Have you done Weight Watchers? Have you done whole? 30? Like how many times are you going to start over on Monday? Start again next week? How many January's Are you going to restrict yourself from carbs and cookies? You know, so 



Cassie Riley 07:46 

that approach just is not working for a majority of the people. And so these fad diets out here, they give us false promises, you know, they show us these, these testimonials from former clients before and after, you know, 30 days of progress. But what they don't really 

talk about is what happened on day 31. What happened, you know, to that person throughout those 30 days mentally, you know, how do they actually really feel cutting out whole entire food groups and restricting and, you know, mentally How did that affect them? So, um, that's kind of my problem with it. 

Kim Strobel 08:24 

So when we're talking about fad diets, we're talking about like, hey, strip your diet of carbs and you'll lose weight or join Weight Watchers and limit your calorie intake like, Okay, this just is reminding me of two people. So I have two friends who my friends are always trying to lose weight. And Cassie, I told you on our pre interview yesterday that that I will be like 

your worst client so to speak. Like if you can really change Kim Strobel, you've because Cassie, I'm the girl who used to eat for hostess cupcakes at 10 o'clock at night before I went to bed every night for 20 some years and I just stopped that habit two years ago. Okay. My goal with my first health coach was to eat one piece of fruit per month. Cassie, that's what you're dealing with when you're dealing with me. Okay, so I have grown, I have worked on my baby steps. But like you really have turned me on. I don't know my motivation levels after talking to you and you sharing some of your stuff. There's just something kind of churning inside of me, but I'm thinking of two specific friends. So my one friend joined the biggest loser contest, which, like, I think that the biggest loser contest is great for like getting people to exercise and getting them to form friendships and accountability. But the bottom line is you lose that weight for the whatever, 90 days and then the stats show that like 95% of them gain the weight right back. Yeah. And not only that, but my friend is she came sled riding with me last week and I was like, Hey, I'm getting ready to have some children. And she's like, I'm not eating anything today. She said, I have to weigh in tomorrow at the biggest loser. So she literally went 24 hours without weighing in. Cassie, this is what we're doing right? Yesterday, she's all worked up again, because she has to weigh in. So she told me that she like made herself walk like in her house and on the treadmill 11 miles so that when she weighs in tomorrow, I wish you for those of you who are just listening, I wish you could just see Kathy's facial expressions. Talk about that, Cassie, because this is what's rapidly going on right now. So what are their issues with this? Why don't tell us more? 

Cassie Riley 10:37 

Well, I think that it starts. So these fad diets and things out there, you know, they set these 

unrealistic parameters. Maybe if you have enough willpower, you can do it for 30 days. But what's your takeaway on day? 31? You know, what are you leaving that 30 day program with? Are you truly building lifelong sustainable health habits? Or are you just finding a quick fix for those 30 days, not taking anything away from that going back to your old habits on day 31 running out and grabbing a box of doughnuts because you've restricted from everything you love for these 30 days? You know, and, and so there's no takeaway here. So they're setting unrealistic parameters for us. But then also we set unrealistic goals for ourselves. You know, a lot of times we I don't know if you've ever heard progress over perfection, I'm sure you have. But yeah, you go for perfection right off the bat, right, January one hits, I'm cutting all the carbs, I'm cutting cookies, cake, all these things, I'm not gonna drink dry, 30, whatever. You set these unrealistic goals for yourself that it's just that like, they're unrealistic. And you're not teaching yourself anything except for restriction. And then restriction leads into that whole cycle, right? you restrict for so long until you can't restrict anymore. You binge on whatever it was you restricting on. And then you feel massive things anxiety and guilt over that. Day, you say why I have to start over again, like it's time, like, I got to get back on the bandwagon. And then you start over. And then by Thursday night, guess what happens? You fall off the bandwagon because you've restricted yourself of everything that you love. And that cycle just continues to start 

Kim Strobel 12:31 

over. And then there's the whole, like, the guilt and the shame. Like I'm thinking of someone I know right now. And like, he'll join the biggest loser contest maybe once every two or three years. But then he'll he'll gain like 100 pounds back, and then he's all down and he's all depressed, and he's all upset with himself. And then maybe a year or two later, like he'll join it again. And it's like, I feel so bad. Because it's such an emotional, it messes with the person emotionally because they feel such shame around, like what they did accomplish, and then how they're back to where they were before or worse. And I actually teach this Cassie in my 90 day coaching program, the research, and I'm actually pulling this chart up right now you can't see it, Cassie, but it actually shows you that there's that when people like go on a diet, they actually become more depressed than they were, even after losing the weight. They're more depressed because like, they're living a life of complete restriction. And so it shows like, like, okay, like the people who lost weight. They were like, depressed at like, on this scale. They were like their proportionate depression was like 7% is where they started out. But then after like, so many days, 90 days or whatever, their depression rose, even though they lost weight there, they got more depressed because they're constantly not bringing pleasure into their life. They're restricting everything. Right. Yeah. 


I mean, 

Cassie Riley 14:05 

that's another huge issue too, with fad diets is not just the physical issue of like, you're cutting out these whole food groups and, you know, looking at something like whole 30 I think you have to cut out beans, and it's like, beans are good for you. Beans are full of fiber. They're starchy carbs, they provide us with energy. You know, they help our digestive system. And so they make you like, cut these things out. And then so not only is it physically you're becoming deficient in something, because you're cutting it out of your diet, but then mentally it is affecting you. because like you said, you know, when you're only able to eat 1200 calories a day, which by the way is for a toddler, right? Like an animal needs more than 1200 calories a day to literally be able to put their thoughts together to be able to like go through their day to day. So mentally you look at your plate, and it's like well, I'm doing Definitely going to eat this and not be satisfied and not feel good. And then you're counting down, right until you can like, make your next meal. But then that meal is not going to be nourishing or satisfying or satiating to you. So it's just this constant cycle of like, physically not getting what you want, and then really mentally, like screwing with you 

Kim Strobel 15:21 

exactly. Because my other friend, she was talking to me, I was on my run a couple weeks ago, and she's doing whatever Weight Watchers is now called or something, but she's like, I'm only allowed to have 900 calories a day. And, Cassie, I'll just telling you, like, I probably had 900 calories by 10am. And I was like, how is that? I don't know. But it's it's this constant cycle. And then some people convince themselves that it's somewhat works for them or that they're, here's what I think they do. They convince themselves that they are taking some type of action, but your approach, and you use that word satiated, which I love that because what you're I feel like your approach is, Hey, I don't want to restrict you. I don't want to take out any of the food groups. And I also don't want you to feel hungry. And you said something yesterday, when you and I were talking that you really work with the the the the blood sugar levels, can you tell me what that approach is? Because I'll tell you, I definitely think that Scott Strobel and I's problem, like, I don't think I'm maintaining any kind of regulatory blood glucose levels. And then like my husband has this terrible habit where he wakes up every night at like, 2am. And he walks to the counter in the kitchen, and he opens up blueberry Pop Tarts, and he eats them every single night. Cassie, so what's going on with our blood glucose levels? 

Cassie Riley 16:46 

Yeah. So I really take an approach to managing your blood sugar. Have you ever heard of the term? hangry? Yes. Hungry plus angry? You know? Yes, we're 

Kim Strobel 16:58 

hangry? A lot of the time. Yes, 

Cassie Riley 17:00 

yes. So that is the key indicator that your blood sugar is off, you are either eating something that is spiking it way too high, which in return is going to cause you to have these crazy cravings all day long. 

Kim Strobel 17:15 

So are you saying, Cassie, that if I wake up, and I decide I'm going to have a piece of cake for breakfast? Because I just want it? Are you saying that that that's going to cause my my blood glucose levels to go high? And then it's going to create this cycle of me craving and wanting more? What all day long? 

Cassie Riley 17:33 

Absolutely. So yes, you're spiking when you eat a lot of starchy carbs and sugar for breakfast, and you're not pairing it with any protein, healthy fat, you know, fiber from fruits and vegetables, you are spiking that blood sugar through the roof. And that is what is going to cause those crazy cravings throughout the day. And you know, you eat a big piece of cake that might look satisfying to you. But then you know, an hour later your dog is growling. And you were like if I didn't get something in my belly right now I'm going to freak out. Yes, so so that's the blood sugar. So we really take an approach, meaning client and I to manage the blood sugar. And how we do this is we work on creating well balanced meals. So well balanced to me is looking at every meal, every snack has protein, healthy fat and fiber 

Kim Strobel 18:24 

and tell us how many grams you shoot for Cassie. 

Cassie Riley 18:27 

So I shoot for 20 to 30 grams of protein. Protein is going to be your most satiating macronutrient. So it's going to help keep you fuller longer. And protein is also going to help you build and maintain lean muscle mass, we want muscle mass because the more muscle you have, the more fat you burn at resting. 

Kim Strobel 18:50 

Okay, and so give me some examples of well, first of all, so 20 to 30 grams per meal. And I love that you don't have people use a scale. So how do people measure that out. 

Cassie Riley 19:02 

So if we are looking at like making a smoothie, you're going to look at the nutrition label, and it's gonna say one serving, and then you're going to go down to the protein and you're gonna see, most protein powders are going to be about 20 grams per one scoop, or two scoops whatever that serving is, if you're looking at something like an animal based type of protein, like a piece of steak or chicken, I tell them to use their hand so no one can see this right now. But the palm of their hand is going to be about three to four ounces. And what I tell people is it does not have to be perfect, right? Like people get so obsessed with counting the calories, counting the macros using this scale to weigh their food that is not a sustainable approach. So I eyeball it and after you do it for you know a little bit of time, you're just gonna know you're gonna know what three to four ounces of animal meat looks like. Also, another indicator is like about the width of a stack of cards like a deck? Oh, yes. 

Kim Strobel 20:03 

Okay. So when we're talking protein we're talking it could be protein powder, but it could be steak. It could be chicken, it could be fish. 

Cassie Riley 20:13 

Yeah. Salmon. Yes. Any lean animal meats. I always look for high quality, right? We don't, you know, it's very important. And I think we'll go into this later. But like, check your ingredients. So like, if you're buying steak, it should just be that steak, red meat. 



Cassie Riley 20:30 

no other ingredients. And a lot of times, these companies are going to sneak things and here and there. And I have a grocery guide as well. But you know, it's important to when you're looking at animal protein. If you're buying steak, it should be grass fed, it needs to 

come from grass fed cow. If you're buying chicken, you want to make sure that it's organic, it's pasture. It's no added hormones, no antibiotics, like because 

Kim Strobel 20:56 

let's talk about that, Cassie, because tell people why that's important. Because what's happening when we're buying the processed beets, what? They're these like fillers that are put in there, and how does that contribute to our unhealthy eating habits? 

Cassie Riley 21:11 

Okay, I'll give you my favorite example. And this is not meant to scare anyone. But let's talk about chicken. So you look at chicken, you buy just the cheap, cheap thing of chicken, chicken breasts. It doesn't say no added hormones, no antibiotics, which means that the farmer is allowed to give that chicken antibiotics and hormones to you know, fatten them up or whatever it's meant to do. So then you think about, okay, well, if the chicken is ingesting that, and that's in its diet, then what are you as a human who is eating that chicken ingesting? And what do all these added antibiotics and hormones and things like that, causing your body they cause your hormones to be unbalanced, your blood sugar to go crazy. In some studies even show it can cause depression and anxiety as well. In fact, basically, it's 

Kim Strobel 22:01 

causing like these extra things that they're adding to the chickens, the antibiotics and all of that to fatten them up. It's it's causing, like, other things that when you're ingesting it, it's ingested into your body, it's causing inflammation, could be anxiety, depression, all of these hormonal issues, because you're also ingesting that into your body. Right? 

Cassie Riley 22:25 

It could be transferred to you. So who wants that? 

Kim Strobel 22:28 

Know exactly, exactly. Okay, so I want to stay on this protein thing, because I know this is very basic to you. Because you know it so well. But I'm assuming most people are like me who are listening. And so one of the things I'm really proud of myself for Cassie is I did start doing smoothies for breakfast a few years ago. And so I was getting my protein, which to be honest, was I had pooping problems. And so now it helps me poop every morning because I'm getting my protein, I guess. And so that's really important, right. But I sent Cassie the label that had been recommended to me that I've been using for the last couple of years. And, and I love that she immediately looked at the label and said, Hey, I don't even know why it has this potato something in it. And it has all these other fillers that are like, what are those fillers in my whey protein? Like what what is that, Cassie? 

Cassie Riley 23:24 

Yeah, so a lot of these companies will add fillers, preservatives, you know, all of these extra ingredients that are absolutely not necessary, because it's probably cheaper for them to make their products that way and to make it like on a mass level. So then you are buying these products and you're thinking because it's cute, it's got a cute label has a fun name, it's making me all these promises that it's gonna, you know, make me fit and lean in a lady boss and whatever. So you're then ingesting these ingredients that are causing low grade inflammation in your body. So not huge unless you have an allergy or you know, you're sensitive to it, but low grade inflammation in the body. Over time when your body is constantly inflamed. Fat Loss is going to go on the back burner, right? Because your body is cooling that inflammation 24 seven, because you are probably having that protein shake every single morning I am 



Cassie Riley 24:26 

yeah. So you're starting your day with all these unnecessary fillers and ingredients and things like that. And to be honest, I I don't even know what all these things do. But I do know that they cause inflammation in the body and so fat loss gets put on the 

backburner, which is unfortunate because a lot of us are doing these smoothies and things like that because we want to feel better. We want to be healthier. We want to you know, have something that's going to assist us in losing weight or maybe going to the bathroom, all these things. 

Kim Strobel 24:54 

Yeah. So okay, so I want to help our people because you recommended Protein Powder. And I always have to keep things really simple. I told you this Cassie so like, for me, I get up, I put two scoops of protein powder in with almond milk unsweetened almond milk. And now because of you I add chia seeds and a little bit of psyllium husk and I just shake it in my container real fast, and then I just down it and I'm good for breakfast. And that really works for me. But you said you recommended Organa phi, which I want to help our listeners here. So you recommended Organa phi protein powder, right? 

Cassie Riley 25:34 

Yes. So I recommend Organa phi because I have I've purchased so many different types of protein powders, collagen power powders, all the things and I love collagen powder too. But the difference between the organic high protein powder and collagen is with organic dye, you're getting a complete protein, which means it has all of the essential amino acids that you need. collagen doesn't always necessarily have every single one of those. And Organa phi, I tested their product for a long time before I spoke about it because I wanted to make sure that it was clean, sustainable, they were following all the right practices, but it's just for me it's look at the ingredients, ensure it's organic, make sure that they're going through heavy metal testing. So they're they're testing for these things, you know, all of their products are being tested for these things. I talked about clean ingredients, and then yet also the added sugar. So a lot of these brands are going to add sugar into their products. And it might not necessarily say sugar in the ingredients. There's all these cover up names for sugar. I think there's like hundreds, I don't know how many Exactly. But so you just you need to be mindful and educate yourself on what you're putting in your body. That's really important. 

Kim Strobel 26:55 

Okay, so I ordered the organifi protein powder, and Cassie actually has a 15% off affiliate link with that, that we will drop in the show notes. Cassie, do you know it off the top of your head just in case they're listening. 

Cassie Riley 27:09 

I want to say it's Cassie ar 15. So I'm 

Kim Strobel 27:13 

going to drop it in the show notes for all of you. But I love that that's what I loved about you, Cassie is that like you gave me another option that I can still keep it simple. But then you also have like a little free gift for my people where you have seven or eight different smoothie recipes that adhere to Okay, we're looking at 20 to 30 grams of protein 10 to 20 grams of healthy fats and so forth. And so those smoothies look amazing. And I love that you like us walnuts. I mean, that's a healthy fat. We'll talk about healthy fats in a minute. But if they would like you to email your little smoothie booklet that has five or seven different smoothie recipes, how can they do that, Cassie? 

Cassie Riley 28:00 

Yeah, so they can get ahold of me through my Instagram account. If they want to send me a direct message, shoot me their email. My Instagram is B underscore nutricia ated. And I think that will be in the show notes as well. Or you guys can shoot me an email as well. b dot nutricia [email protected] And yeah, I'm more than happy to provide that same little booklet that I provided to you because it takes the guesswork out of it for you guys, you know, as you're just getting started and kind of having lots of question, it gets the ball rolling for you in an easy way in the morning. You can even make your smoothies at night, pop it in the fridge, have it ready to go. You know, add a little ice in the morning, blend it for a minute. And there you go. 


like okay, 

Cassie Riley 28:46 

breakfast a really nourishing, well balanced breakfast in less than, 

Kim Strobel 28:51 

you know five minutes. Exactly. Okay, so here's, here's what I want to review with you all. So we need to be getting 20 to 30 grams of protein per meal, which is going to be about 

the size of the palm of your hand. But Cassie also says that every meal should also contain 10 to 20 grams of healthy fats. Is that right Cassie? 

Cassie Riley 29:11 

Yeah, so for the healthy fats, I recommend 10 to 30 grams. And you can go a little bit on the higher side if your protein is maybe going to be a little bit lower. But the healthy fats added to your meal is again, it's going to help you manage that blood sugar. It's brain boosting healthy our brain loves healthy fats, the cells in our brain so it feeds those cells in your brain. And another thing with healthy fats too is it's going to help slow the absorption of starchy carbohydrates. starchy carbs and sugars are what's going to spike that blood sugar. So if you pair healthy fat with those things, it's going to help bring that blood sugar back down to a normal level and keep it there. Which again, managing that blood sugar is going to put your body into that Fat Burning mode because we're boosting the metabolism to work more efficiently 

Kim Strobel 30:04 

and give us examples of healthy fats Cassie, 

Cassie Riley 30:08 

so healthy fats are nuts, seeds, your favorite nut butters. You can use olive oil, avocado oil, unsweetened coconut flakes. 

Kim Strobel 30:22 

So when you say nuts are you talking any kind of nuts? cashews, almonds, what are you talking about? 

Cassie Riley 30:27 

whatever your preference is walnuts, pecans, Brazil nuts, almonds, cashews, yeah, any kind of you love, um, or the nut butters that come from those nuts and seeds too. So a lot of my clients are not free. They have allergies to nuts. So we do a lot of like sunflower seeds and pumpkin seeds. Those are all forms of healthy fat. 

Kim Strobel 30:54 

Okay, so this is really helpful too. And you're going to be so proud of me, Kathy, I've been listening to you this week, I've been reading some of your newsletters. And last night, I was really hungry for my snack that I have to have before I go to bed. And so I usually sometimes I'll eat this cereal. Now I'm sure it's not the best cereal but it comes across as healthy on the packaging. I forget what it is. It's like some kind of flaking nut or a cluster granola cluster cereal. But I was like, wait a minute, I got to get healthy fats. And so I found some walnuts in my cabinet. And I added them to the cereal and it made the cereal so good. And I was like, Hey, I know that I'm like getting my healthy fats in with this particular. So it's like these teeny tiny changes I've made just this week after talking to you yesterday for like 30 minutes. And so I love this idea of understanding that every male needs to have these proteins and these healthy fats. And then there's one one other category. What is that fiber? 

Cassie Riley 31:54 

fiber? Yes. All right. Fiber is sexy. Y'all 

Kim Strobel 31:58 

Tell me about fiber. 

Cassie Riley 32:01 

So fiber is it's another macronutrient. It's like carbohydrates. So fiber is going to help you stay fuller longer. Meaning that when you have these well balanced meals that have the protein, healthy fat and fiber, the goal here is to keep you full for three to four hours so that you're not snacking so much in between, because you don't need the snacks anymore, because you're full and you're satisfied. And so that fiber when you add that to your meals, it's going to keep you fuller longer because it's going to expand right and you can have a lot of fiber fiber, it comes in the form of fruits and vegetables. So when you think about having like a big big salad for lunch, it's unlimited, unlimited quantities of non starchy vegetables. So that fiber is going to help you stay fuller longer and it's going to move through your digestive tract to help you go yes, 

Kim Strobel 32:58 

I need that help. Yeah, 


you always want to have healthy poop. 

Kim Strobel 33:02 

It's just Yes it is. This is important especially as you age 

Cassie Riley 33:06 

yes and regular to so that's that's the big thing with fiber is it's going to help you stay fuller longer as well. And then it is going to help with the whole number two situation is 

Kim Strobel 33:16 

there a number are there any certain amount of grams you're supposed to have per meal of fiber. 

Cassie Riley 33:20 

So I aim for my meals to be about five to 15 grams of fiber. For the day for women, I would say 25 to 30 grams. If you can get a little bit more, that's awesome. And, and this is why I love smoothies in the morning, or chia seed puddings because it can be hard to get fiber in the rest of the day at lunch and at dinner. You're going to get fiber from fruits and vegetables but it's not going to be as much as if you are packing a smoothie full of chia seeds or flax seeds or him parts you know walnuts, nuts, pumpkin seeds, there's even some fiber supplements out there. I really approach it from like a whole foods, you know, approach to that. Like I'd rather get my fiber from Whole Foods but sometimes that's not possible and that's okay, so it's okay to add in a scoop of fiber powder here and there. 

Kim Strobel 34:16 

Well yeah, that's what I was gonna ask you about. So I just pulled this up that you sent me on Instagram. You said you really liked the sun fiber fiber supplement and so I if I'm not doing like fruit or veggies, sorry, fruit in my morning smoothie. I could add a scoop or two of that into my shake, right? Absolutely. 

Cassie Riley 34:37 

Yeah, yes. Okay, with the sun fiber. If I'm making a soup or something or even like a marinara sauce for pasta, you can add a scoop and it's tasteless. What about that all perfectly. So all that's gonna do is give you that extra I think it's like five or six grams of fiber. It's just gonna give you a little bit of a boost of fiber, which is a Other thing, yeah, I 

Kim Strobel 35:01 

will put that in the in the show notes too. Okay, so here's the deal, Cassie, I'm trying to keep these shorter, which means you and I are going to wrap up this one and then we're going to go into a part two real quick, but there's going to be separate episodes. But before we end this one, the name of your business is B Nutri ated. I want you to tell us why and what that's about. Yeah. 

Cassie Riley 35:24 

So I started being nutrition related, because I wanted to think about the things that were really important to me when I was on my wellness journey. So I knew that I wanted to eat nutritiously. I wanted to eat a nutritious diet. So eat nutritiously. I also it was very important to me to not be hungry, I wanted to feel satiated and satisfied. So eat nutritiously feel satiated. And then I also it's very important for me to be educated on the why I don't want to do it just because somebody is telling me to do it. Because we've been doing that for way too many years. Right. And it didn't work. So educate myself on the why why am I making these choices. And now it's educating my clients on the Y, which comes with my Monday memos that I send out like, these are why I am suggesting and recommending these things so that they understand. And they have that takeaway that you're you're not getting from these fad diets, right, you're not getting that takeaway. 

Kim Strobel 36:23 

Yes. And so you actually coach people one on one, from everything from how to read a label to how to grocery shop, you even provide meal plans, which I loved, you sent me a weekly meal plan of where you've already figured out how many grams it has of protein 

and healthy fats, and you even give a grocery list. And so I think that that's such an important component of your coaching practice is your you know, it's not just Hey, we're going to do this for 30 days, like you're trying to truly create a lifestyle change that also feels good to your client as they're doing it. Yeah, 


the goal is for 

Cassie Riley 37:07 

no one to ever feel like they have to diet again. Or the things that I am teaching them the things that they're becoming educated on. Understanding that taking that away, they can take it for the rest of their life, you know, I want them to when they sign up for the month, or the third, you know, whatever it is a three month program. At the end of that program, I want them to say I'm never going to go back to that old life. Like, I feel great. Now I have all this energy, you know, so not only are we working towards their goals, but they realize that that's a life that they never want to go back to because they feel right. It's not that they look good, they feel good. 

Kim Strobel 37:47 

I think that is so important. So again, if you are wanting more information about Cassie, you can find her on Instagram, her Instagram is amazing. She makes the food she makes looks delicious. I even love watching her own transformation. Like you just started this business about six months ago or seven months ago, and you even posted a picture of you in a swimsuit before and you're in a swimsuit after. And it's just like it's just so amazing. Because you can even see in the before picture you can see all the inflammation right and things that you had going on in your stomach. And it was such a testimonial, I think to the work that you're doing. So again, that's B underscore new created. Again, we will put that in the show notes. Cassie, thank you so much for being here today and just helping us kind of break down diet culture and understanding what kinds of goals we should be reaching for when it comes to these meals each day. But really understanding that it's about feeling good to 


absolutely yeah, thank you for having me. 

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