Episode 23 - Goodness Me!

Healthy Calories, Unhealthy Habits, & Food Trends

Introduction (00:00 -04:54)

This week, Janet is joined by Laura Lima, a Holistic Nutritionist and the head Healthy Living Advisor at Goodness Me!. Janet says, “Laura is one of the healthiest eaters I know…but it hasn’t always been this way.” And now that Laura is recently married, how does she create a family eating style that works for both she and her husband, who has a much different palate than her own.

Laura found that making a “chocolate smoothie” with stevia added makes these healthy drinks much more enjoyable (especially for her husband!). She uses NOW Better Liquid Stevia – even 8 or 10 drops, but it’s all to taste! If you’re using a sweetened protein powder, only use a couple of drops.

First Segment: Trending Topics (04:55 – 25:27): Bad eating habits even nutritionists fall into, and food trends – the good and the ‘be-aware’ trends.

Everyone goes through dietary ups and downs, even knowledgeable people like Janet and Laura! They discuss the challenges all people have to deal with in their quest to eat healthy, and how to overcome them with healthy-living habits!

Janet asked Laura, our knowledgeable Healthy Living Advisor leader, about some of the food trends she’s noticing, good or bad! Here are some of the fads she noticed:

  • Pea Protein is a clean, vegan source of protein. Usually, it’s mixed with brown rice, chia, and/or hemp seed to make it a complete protein, though you can find it by itself!
  • Avocado has come to popularity as a healthy fat, and it tastes delicious, too!
  • Plant-based milks show no sign of going anywhere soon. Chickpea Mylk has 10 grams of protein per cup and is super tasty, giving you substantial nourishment. Edensoy Unsweetened is Janet’s favourite – it has 12 grams of protein per cup, and the trypsin inhibitors are mechanically removed so it’s more digestible. It’s also very creamy and rich in flavour, and best of all, it only has 2 ingredients!
  • High protein, lower calorie ice cream sweetened with erythritol can be found in a lot of places, but Janet and Laura prefer Goodness Me! ice cream with real fat because our ice cream is made with real cream, and should be high fat! Besides, it’s the best-tasting ice cream ever!
  • Don’t forget to take time to relax and eat the food you’ve made and chew it well; take a few slow, deep breaths before eating, to be in ‘rest and digest’ mode. If you’re a habitual speed eater, digestive enzymes can be helpful – NOW Super Enzymes is Laura’s favourite .

Articles for reference: https://www.today.com/series/one-small-thing/bad-eating-habits-nutritionists-share-healthy-eating-tips-t128321


Second Segment: Audience Questions (27:38 – 39:21)

“Calorie counting is how I’ve been trying to lose weight and become healthier over the last little while, but I’m not sure I’m feeling it. Should I refocus my efforts? If so, on what?”

The focus on calories has led to some misconceptions about fat and dieting. Janet always recommends not counting calories, but making calories count! It’s the type of calories that make the difference. For success, you must control the hormones that govern hunger, fat storage, and cravings, such as insulin. If you want a change in lifestyle without dieting, check out the Lifewatcher plan, available at all Goodness Me! locations, as well as online. You can also find the principles of the program in Janet’s book Discover the Power of Food.

To help answer this question, Janet turned to The Protein Power Lifeplan by Dr. Michael Eades and Dr. Mary Eades. They recommended reducing carbs, increasing fat, and keeping protein moderate to keep insulin levels balanced and low, long before the Keto Diet became all the rage!

Recipe (39:21 – 43:48):Laura’s Tzatziki Sauce


Laura loves Greek food! She actually spent her honeymoon in Greece soaking up all the culture and flavour. Use this tzatziki sauce on chicken, in wraps, on salad, or as a dip for veggies – it tastes great on everything!


  • 1 tub (about 650 grams) full-fat Greek yogurt
  • 3 Tbsp lemon juice
  • 1 tsp lemon zest
  • 2 Tbsp chopped fresh dill
  • 1 Tbsp olive oil
  • ¾ cup shredded English cucumber (about half a cucumber), squeezed and drained*
  • 2 large cloves garlic, chopped
  • 1.5 tsp sea salt
  • 1 tsp pepper


Combine all ingredients together, then put in a sieve that’s covered with a coffee filter (or cheesecloth), and place on top of a bowl to allow the liquid to drain out and get your tzatziki nice and thick! Put it in the fridge and allow it to drain for minimum 1 hour, but for Laura, the thicker the tzatziki, the better!


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