EP20 – Finding coaching clients in Facebook groups and healthy eating with Chef Alina Eisenhauer

Hello everybody. So today I’m going to be talking about using Facebook groups to sell your coaching services. And then a bit later, I’ll be talking to chef Alina Eisenhower, who is a professional recipe developer.

I made my first 10 K from Facebook by spending time in Facebook groups. They were, and still are a perfect place to meet your potential clients and let them get to know you.

There’s been a lot of talk about the bad aspects of Facebook, but it’s still a powerful platform to make people who you might otherwise never have. There are also a lot of people mining groups to make sales and they have given groups of bad reputation. So my first piece of advice is to choose your group carefully.

Big groups might have massive numbers of people in them, but they might also have lots of your competitors who will jump on and piggyback off the posts you put in or even copy them wholesale. By carefully choosing groups that have enough members to meet your needs. You can grow your business in a big way, encourage members to join your mailing list and nurture them into sales.

So choose your groups carefully. Look [00:02:00] for groups where members are very interested in what it is that you need to offer. And don’t be afraid of joining groups that are associative. So if you belong to an association of other members who are quantified in the same field as you. Often, you will find that there are opportunities in those groups where it might be counterintuitive because you think they will just be full of your competitors and there’ll be nothing to learn from them. It’s always a good place to start.

So next, I’m going to be talking to chef Alina Eisenhauer. Chef Alina has decades of professional food experience appearing on the food network and as a fitness competitor, and she has a particular focus on hyperthyroid. I was so honored that she would agree to be on my podcast.

PS, she just published a cookbook this week. Go check it out.

Hello, [00:03:00] hello. Hello everybody. So today I’m going to be talking to Alina Eisenhauer. And she is a professional recipe developer. And I love this idea because I love my food and I’m sure there must be lots of people out there who also love their food. So welcome Alina.

Chef Alina Eisenhauer: Thank you. I’m so happy to be here.

Annette Clubley: I’m so glad you could join me. So today we’re going to be talking about food and we’re going to be talking specifically about how food impacts on your health and impacts on your wellbeing. And particularly how it can help you if you have autoimmune problems. And so, yeah, I’m really interested in finding out about that because we talked a little bit before we got started about how little people know about how much what they eat actually impacts on them.

Food and wellbeing

Chef Alina Eisenhauer: Yeah, exactly. And I think it’s, it’s interesting to me because I’m one on one hand we all know. And even doctors, you know, will tell you, everybody knows, you limit your fat and you limit your sugar and on a certain [00:04:00] level, I think everybody kind of knows that, but how much people really internalize it and understand the massive impact it has on your body.

It’s funny because people understand that vitamins and minerals make a difference, right? So many people take a multivitamin every day. But at the same time, don’t realize that that’s what your food is. And that the combination of things that we put into our body, through our food have that same massive impact on our body.

The same impact as medicine, the same impact is so many other things. I mean, that’s what food allergies are right to the extreme, food allergies or when your body has a reaction to something. But on some level things, the things that we’re told aren’t good for us sugar and alcohol and fats cause a smaller reaction, but a similar type reaction in all of us, they cause some sort of inflammation. For some people it’s much worse. So for, for myself the way that I got to this place, is I [00:05:00] have always been interested in food and cooking since I was a child always. And cooked a lot and decided not to go into it right after school. I went into health and fitness because I got interested also in fitness.

And at that time, you know, 30 something years ago, cooking, the cooking industry, wasn’t what it is. Culinary wasn’t considered a great career. It was before Food Network and celebrity chefs and all those things. And so I didn’t go into it for career, but it was always a passion. And then after I had my son decided that’s my passion, that’s what I wanted to do.

And was in the restaurant industry for 17 years. Really kind of made my reputation as a pastry chef with all the gluten and all the sugar and all the dairy, all the things that, you know, all the sugary treats and and indulgences. And then seven years, about seven years ago, I was diagnosed with autoimmune with Hashimoto’s, which is an autoimmune thyroid disease.

Autoimmune thyroid disease in women

It’s actually very, very common, especially in women. And especially as we get older, And so I, I started to look at my own diet because with autoimmune, it is fairly well known that your diet really does play a part in how you [00:06:00] feel. Again, even with people with autoimmune, I feel like a lot of people that don’t understand quite how serious it is, but I learned firsthand very quickly, by taking some suggestions from doctors and other things, the difference in how my body feels.

And I mean drastic. For me now, I like a good drink, like anybody else. I love a nice cocktail, but if I have alcohol in my body with, in, if I have more than a drink, maybe every month, I can feel the inflammation. I feel horrible for weeks afterwards. I feel like I’m 20 years older than I am, like, because it causes an inflammation in me. For some people that’s dairy. For me personally, I’m lucky that it’s gluten and alcohol really are the two biggest things for me. Sugar, an excessive amount, but I say I’m lucky because I don’t know what I would do if I could have no dairy.

You know, I still try to be careful, but so, because I had such a drastic experience with myself and was able to literally feel it, it really became a passion of mine to want to teach [00:07:00] other people that the big change that you can make, because a lot of people with …autoimmune especially is really hard because one respect, we all, you don’t look sick, you don’t look as sick as you felt a lot of time with auto immune.

What auto immune is for people that don’t know is that your body, basically your immune system is almost hyperactive and it attacks parts of your body because it thinks that they’re a virus or they’re foreign.

So one of the ways to control that and the inflammation, again is largely through diet. That’s a really big part of it. The drugs that you can take for it, just have horrible side effects and to me are an absolute last resort. So again, that became really a passion of mine to show other people that you try this first, before you go and take any drugs with all these side effects and those other things, that you can live a really active, happy, comfortable life, if you can learn to adjust the way that you eat and the way that you cook.

And it doesn’t mean that you never have, you know, I don’t mean, you have flare ups, new have. But again, then you adjust. And it happened to me recently because I had COVID last year and after [00:08:00] COVID, which happens a lot, it came, I didn’t have it very bad, but I had it for a long time because it kicked my immune system up again.

Making a commitment to eating healthily

So it flared up my autoimmune disease. So I had to get really strict for quite a while. I had to get even stricter with how it was eating and cooking and I think it’s important. Again, first thing is to teach people that it doesn’t have to be super restrictive. Sometimes, maybe the first you need to commit to yourself for, you know, which is what everything about self-care is right, is making a commitment to yourself and keeping it. For some reason, all of us are better about making commitments to other people and keeping them. When it comes to making a commitment to ourself, we are not so good at keeping it, we’re not so good about it. So it’s really, you know, making that commitment to yourself. And I tell people, you know, make a commitment for a month. Anybody can do anything for 30 days. So for 30 days you try and you experiment and you take out one thing at a time. Don’t take everything out all at once.

First of all, let’s be realistic. That’s not, you can’t drastically go from eating one way to eating another way. It’s not sustainable. It’s [00:09:00] not comfortable. It’s… why make it hard? But if you can take the big things that we know for a lot of people are issues. To me, I would probably the first thing I would tell someone if it was for auto immune is it’s cut out gluten because for a lot of people that really is a big trigger.

You cut one thing out at a time for a few weeks or 30 days, you see how you feel. If it makes a difference. Well, then, you know, you know what? I’m going to continue with this. Now, if it doesn’t make a difference, then you try cutting out something else. You try cutting out sugar or sugar and dairy or another one. For some people dairy is big.

Something I didn’t know was alcohol. And I think a lot of people don’t know, especially around auto-immune because you don’t hear it brought up nearly as much as the other things and people don’t want to be told they can’t have their cocktail or the glass of wine. I found out interestingly enough, for years, even before I was diagnosed with auto-immune, I was never a big drinker.

It would more like if I went on vacation, right, I was away or something, and I would randomly have happened this thing where I would get this like, I can’t [00:10:00] describe like creepy crawly in my legs. This horrible restless leg syndrome and years ago I would go to the doctor and say I can’t figure out, it doesn’t happen all the time, it happened sometimes. Maybe it’s because I drink diet soda when I’m on vacation and it’s the caffeine or the artificial sweetener, I don’t know.

I never thought, alcohol never popped in my mind because I just didn’t drink a lot. And after I was diagnosed, one doctor said to me, It could be the alcohol. And I just said that’s weird. I don’t drink that much. He said, just try. So I started paying attention and clear as day it was alcohol. I mean, so clear that now I know if I have a drink, it’s a conscious decision. If I have a cocktail that there’s a chance that I’m going to feel really horrible for a couple of days afterwards.

So, you know, it makes it easy for me to say now. Well, most of the time, but I think it’s hard for people until you have the experience and you can see how much better you feel by making the change. It’s hard to make a change. Cause it’s big. Food is such a part of our culture. It’s a part of our life. It’s our family, it’s our celebrations.

And [00:11:00] so when you tell people you can’t have this, these things that you love and we all, well, everyone loves sweets. Everyone loves, you know, their cream in their coffee or their tea and their, you know, so when you tell people they need to not have things they’re used to, it’s a big adjustment and almost some, for some people, they almost go through a bit of a mourning.

But for me, I think it’s really, again, goes back to, you know, kind of what our grandmothers told us, right? Everything in moderation. So unless you have a severe allergy, it’s not to say you can never have it, but you, you know, 90% of the time, you’re really good. And then when you do have it, you pay attention to how you feel.

And it’s a conscious decision and you know that that’s the decision you make. But th the difference in the quality of your quality of life is just massive, you know. And in little things, you start by changing little things, I mean that the big one, that is a little bit hard for some people, which is why I teach classes now, you know, I teach online cooking and stuff to people.

It doesn’t have to be difficult because if you’re not someone that cooks a lot already, that’s probably the biggest change because [00:12:00] processed and packaged foods have so much more of the things that are not good for us, and then the things that will trigger or cause inflammation in our body. And I think to a certain extent, all of those things that, that we know on one level, aren’t good for us, packaged foods and things like that, are the ones that they make taste good by putting all kinds of chemicals in them.

I think in, in everybody, they probably cause a certain level of inflammation, which is why they’re not good for brain health and heart health. It is just noticeable. If you don’t have an autoimmune. So you don’t realize, I think that really everybody would feel better if they would pay attention to how the ate, but it’s such a mindset thing for a lot of people and such a big change, I think.

Eating healthy doesn’t have to be boring

To me, it’s important to start to help people manage to stay my way and realize that eating healthy doesn’t mean boring. It doesn’t mean you have no, no choices. It doesn’t mean you have to be perfect every day. I’m a big believer in being realistic about it. Like don’t take on, which is why I’m not a fan of any of the diets that entirely cut out food [00:13:00] groups, unless you have an allergy, because if it’s not realistic for the rest of your life as a lifestyle, it’s not realistic. If you’re going to stress about it and worry about, you know, you need to be nice to yourself about it and do the best that you can.

But small changes, increasing how much fruit and vegetables you eat, increasing how much across the board, pretty much for almost all health conditions for aging, for overall health, the same diet’s recommended for everybody. It’s really the Mediterranean diet or something similar to that, which is focus is almost more on, I like to tell people, instead of focusing on what you can’t have, focus on all the great things you can have and you should have more of right.

The things you can have, you should have more of. All of us should have more omega-3 fatty acids, so things like salmon and nuts and avocados, which are all delicious. So think about if you, instead of thinking what I can’t have, think of what you should be having, and you need to have so many servings a week and fill your diet up first with all the things you should have, [00:14:00] then the little bits of extra room is where you put the things you want to have and that you, instead of thinking of them as shouldn’t have, those or what I, what I can have after I’ve eaten all the things my body needs for the nutrition. Which is, you know, fresh vegetables and whole grains and lean proteins and low fat dairy.

Again, if you, you know, if you don’t have issues with dairy and, and, you know, unless you have an issue with blood pressure or heart conditions, you need to worry about salt. No, not really. Like you can still flavor your food. You can still, you can have that. There’s, that’s not bad. Carbohydrates aren’t bad. Refined food is, probably, if you’re going to say anything is bad, is that is the thing that you should limit the most, but there’s no group of macronutrients that are bad.

Some are better for you than others, but we need all of them. We need fat, but we need healthy fat, which comes from olive oil and avocados and nuts and things like that. So it’s just learning to reframe how you think about it and [00:15:00] to, I think, really think of it as nourishing your body. So food is not just, it should be enjoyable, enjoyable, and you know, to take time to preparing it and to enjoy it, think of it as that you’re giving nutrition to your body.

So what am I going to pick? That’s going to make me feel good today as opposed to, what am I going to avoid? Because I think so much. We take the negative, look at it as what can I not have as opposed to what should I have that will help me. And I think that’s, you know, really the biggest thing and whole foods and, you know, simply. Some of the best cuisine in the world, the best cuisine, Italian, real Italian food, Greek food, right?

Mediterranean food, all falls in that category. It’s actually very simple preparation. You know, the fresh ingredients and don’t do too much to it. It’s all garlic and herbs, fresh herbs are probably my biggest tip. I tell people they make everything taste better and I think they’re great when they’re used. A lot of them are medicinal, you know, and then I think sugar is a big one for a lot of people.

[00:16:00] But again, it’s not just say you can’t have any, I have a real sweet tooth. So I’d be lying if I said I never ate sugar, but I try as much as possible to use more natural sugars ,to use raw coconut sugar, to use maple syrup because they affect your blood sugar more slowly. And they do have, you know, not a lot of nutritional value, but at least a little bit. They’re not refined and overly processed .Our bodies weren’t made to eat refined and overly processed food. That’s just something we’ve come up with, you know, over the years and industry has come up with because it tastes better and makes you want more.

Annette Clubley: Yes, yes. Yes. And as you say a lot of processed food has got a lot of hidden sugar in it. A lot, lot, lot of hidden sugar. For that reason.

Chef Alina Eisenhauer: And then chemicals. Things that your body has to process and has to break down and have. So you’re putting stress on your body because you’re making extra work for it. It doesn’t just.. When you’re eating raw whole foods, not raw foods, but whole foods, fruits and vegetables, and lean meats and fish and things like that, it is just a bunch [00:17:00] of nutrients that your body needs. It breaks it down and takes the vitamin A and the vitamin C and it takes the protein and it takes the healthy fat and it uses it to replenish, to rebuild, for your brain to work, for all the things you need. When you eat something processed, it’s trying to find those things it needs, but it also has to get rid of all the other stuff it doesn’t need, right. Just making more work for ourselves. And I think, you know, I think it’s learning to think of it that way, because when you start to think of it that way, it’s also a lot easier. When you start to really realize, it’s a lot easier to realize, like, am I putting something that’s stressing my system or something, that’s helping my system into my body.

And it’s a lot easier to make those choices. Again, does it mean I never eat ice cream? Of course not. Everybody likes ice cream, you know, but we can choose, but you have it. And the other thing I tell people is if you’re going to have it, have the real thing and make it count, you know, don’t eat a diet chocolate bar.

Whenever you want a piece of chocolate, have a nice little square or a truffle that’s really delicious and take the time to enjoy it and experience it [00:18:00] and get it out of your system. And then move on, but eating the pretend version of it isn’t going to satisfy you anyway. So why bother? You know?

Annette Clubley: Yes. Well, I’m so glad you said that because I think there’s a lot of people for who the word diet immediately evokes this feeling of I’m going to have to give everything up, but actually that’s not what a balanced diet is all about variety. It’s all about getting, you know, the things that you need and in a mixed variety, rather than just eating one thing. And by cutting out something entirely, that’s not a balanced diet anymore because you’ve, you know, you removed this whole food group, right. You know, I’m lucky enough that I’m pretty much, I’ve never dieted in my entire life, I think, I’ve just eaten a healthy diet and it was way I was raised. It was really easy to continue doing when I was an adult. And I think it stresses a lot of people out, doesn’t it? You know, what am I going to be allowed to eat? What am I not going to be allowed to eat you now? What are you going to make [00:19:00] me do, kind of thing. Yeah. Yeah. Whereas I’m just thinking of my food. I love the variety. I love experimenting.

Enjoy your food

Chef Alina Eisenhauer: Yeah. I mean, it’s important, you know, there is a mental component to it. If you love to have tea, and a piece of cake or a biscuit or whatever. So you can plan that in and you just make sure that the rest of the time you’re eating all the things you need that are good for you and then when you do have those things you love, really enjoy them, you know. Don’t eat it it half paying attention and just shove it in because you like it. Really enjoy the things that you love and make them count. And then, you know, try to be mindful of, you know, the other things you’re eating. And I think it has gotten a lot easier too. People are starting to become more and more aware.

It’s it’s much easier now than it was even 10 years ago. If you have an allergy. Gluten-free has completely changed. There’s so many ready-made products you can buy and so many recipes and things out there, which.. I work a lot with gluten-free and with creating gluten free recipes. But also [00:20:00] even, you know, for a lot of people, I think they’re intimidated with eating healthier because they think it’s going to be so much more work.

Convenience food

They work a lot. And the convenience, if I can just grab something, but if you start, if you commit to yourself that little bit of time to learn and education. Even if you are out on the run and forgot to bring your food with you, ideally, you know, you start to learn, I’m going to be gone all day. And I don’t know, you know where I’m going to stop, or if I’m going somewhere to eat, you bring something with you.

But if not, almost anywhere now you can find you either stop, stop in a grocery store on a supermarket and go into the produce section. They have pre-cut fruit fruit, right? And they have pre-cut salads and almost every store now you can buy a hard boil egg. There’s some good protein. You can buy a piece of cheese and a little bit of, you know, meat or precooked chicken. Almost every, even convenience stores now you can usually find right, some cut up fruit and some hard-boiled egg. So almost everywhere you can find something and there’s. You know, there’s a place for things like protein bars and shakes. [00:21:00] There’s again, there’s lots of those that are full of all kinds of chemicals stuff, but there’s also plenty that you can find at a gas station.

And here in this day, you go to a gas station and can find an RX bar or a lot of bars. Some of these ones that are more, you know, just whole ingredients. If you, if you could pronounce everything on the label, it’s probably okay. So. If you really, if you think about it and you start to teach yourself that way, you really can, you can. At almost any restaurant, you can learn how to order, you order a salad. You can get one at McDonald’s, you know. Is it ideal? No, but is it better than ordering, you know, Chicken McNuggets or a burger? Yeah. And again, once in a while, if you know, once in a while, you’re not perfect. It’s okay. You don’t dwell on it. You move on. One meal can make you or break you.

And I think that’s the other thing that’s really important for people to realize, is that be nice to yourself? You know, one time you slip up, you say, okay, that’s it. The next meal, I’m back to doing what I’m supposed to do. Cause that’s a little tiny blip. One meal is nothing, you know, just like one day isn’t your [00:22:00] entire life.

It’s insignificant really, as long as you are consistent. Consistency is the most, you know, with everything in life. Right. But consistency is the most important thing. If you’re consistently trying and you’re consistently making an effort, it will make a difference. You don’t have to be perfect every day. You just need to be consistent.

Annette Clubley: Yes. Yes. Yes. Even with the occasional glitch, it… you will still be able to keep going. Yeah. Yeah, absolutely. Absolutely. So how do you work with people? Do you work with people one-to-one or do you work in a group and how do people come to you? Do they come to you and say I’m having a problem with my diet?

Chef Alina Eisenhauer: Oh, I would say that I do more probably groups. I’m actually just really working now, sometimes I do things for for companies or for people will have me do presentations on a diet or cooking demonstrations or things will book for me to do lean on private classes like zoom, especially now with… zoom has kind of changed everything, right.

Everything up to a [00:23:00] hundred people. So I’ve actually just right now in the last few months, I’m very excited that I hired my first VA. I don’t know what took me so long.

Annette Clubley: Woohoo. Well done.

Working with Chef Alina

Chef Alina Eisenhauer: So she’s helping me build out. I’ve always had a website, so I have recipes and things on my website. So a lot of people find me that way.

I have a Facebook page. Probably my biggest audience is on Facebook and I have a gluten-free Facebook group. And so people find me there, but right now I’m starting to do, I just did a free class last weekend. And then, so I’ll be doing here and there are some free zoom classes. I love to teach and I love the live like interaction with people.

So I really liked doing that. So, and then I’m just putting together courses now in some separate classes. So that’d be paid classes where it’s, you know, $30 or something you can pay for an individual class or for a course. So at some point there’s another chef, a friend of mine who is also does a lot with gluten-free, we’re going to be doing like a gluten-free [00:24:00] bread course together.

That will be like eight weeks because that’s well eight classes, because that’s pretty involved and people that are into it, like really want to learn. So, yeah, so I do a lot with, by, by teaching online, but I like, I really like to do them over zoom so that I can see and people can ask questions. So we literally, like last weekend, the free class I did was two hours long, but I wanted it to be that so that anyone that wanted to bake along with me could, and I could show them what I was doing. If they had an issue or a question they could show me and I could see what they were doing as if we were in a classroom together, which I really like, and I will save the recording so if people want to just watch, you know, watch through afterwards, they can, but I like human interaction.

Annette Clubley: Yes, yes I loved the idea when I looked at your website earlier, I love the idea of the cook along. So yeah, I belong to a local food group. And during lockdown, when we couldn’t meet individually together at places, they did exactly the same thing. They had a dial-in cooking session, which is actually way more fun than [00:25:00] we anticipated.

Chef Alina Eisenhauer: And then things go wrong and someone’s dog runs in the background and the kids and whatever. Just, yeah, you’re all together. It’s so much fun isn’t it.

Annette Clubley: Yes. Exactly. Exactly. And because it’s fun, the lessons go in, I think easier don’t they, because it’s so much fun to do them because you get that interaction, you know, it’s much more fun than sitting and watching a video series or, you know, even reading a recipe and doing it yourself, you know, it’s so much fun.

Chef Alina Eisenhauer: So much more fun. And I think a lot of times I’ve had a lot of home cooks say to me, I realized that I think sometimes for us as professionals, we take for granted a lot of the little tips and tricks that we know, and that home cooks, you know, it’s been a, actually a big thing for me to realize there’s a more that I teach live and more, I teach live to a bigger audience of people from all over the world that there may be some simple little trick or tip that we know as a professional that would make the world of difference to how you cook at home.

You can [00:26:00] have the recipe. But just having the recipe, if you don’t know that tips or tricks to go along, it will make a big difference in how it turns out. I also always tell people that there’s, there’s a million billion probably recipes online, right? From all over the place. Sometimes if you don’t have a recipe come out, it could not be your fault.

It could be not the best recipe. The recipes aren’t always, you know, the pictures don’t always match the recipes like anything else. So I always tell people if it’s the first time you’re making something on your own from a recipe, follow it exactly. Recipes are not suggestions. They’re scientific formulas, right.

Especially when it comes to baking. Okay. With soup, you can take some leeway. But making a cake or bread, you really can’t, it’s a scientific formula. So you need to follow it exactly the first time. If you make it the first time and it comes out and you like it, and you like the result, then maybe you can play with it because you’ll be able to know what changed.

But if you start changing the recipe or don’t follow to [00:27:00] the letter the first time.

Annette Clubley: It’s not going to work.

Chef Alina Eisenhauer: You may get lucky, but you may not. And you won’t know what, why it didn’t go right. Because you don’t know exactly what you changed, you know? So that’s, that’s a really important thing for, I think, for people to understand.

Annette Clubley: Yeah, definitely with baking and bread. And so do you ever do one-to-one consults with people who are not sure what their problem is?

Chef Alina Eisenhauer: I do I do one-to-one consulting with people for just for cooking. If people want to do private, I do private cooking classes with people, either just skill-based or dietary based.

Counting macronutrients and why it matters

But I also do I help people with cooking and nutrition plans for specific, for autoimmune, for brain health and for heart health. And also with macros, if people want to learn about macros, because I’m a big fan of macros. And I think there’s a big misunderstanding about what that means. People think that counting macros is a diet and it’s not. Counting macros is a [00:28:00] tool.

It is, it’s an analytical tool. Like anything else, every.. Probably the one diet that is a hundred percent based on counting macros would be Keto, which I think a lot of people don’t even make that connection because you’re counting how many grams of something you have. And all macros means is your major nutrients, your protein, your fat, and your carbohydrate.

It’s paying attention to how much you’re eating of each of those things. So it’s more detailed oriented and more accurate than counting calories because the easiest example is if. To lose weight, if that’s what someone’s interested in, you have to be in a calorie deficit. So if your body needs 2000 calories a day to function and maintain where you are, you have to drop that by two hundred or by a little bit, at some point to lose weight.

Well, in reality, you could eat 1800 calories worth of chips and lose weight, if that’s your number, but you would feel horrible. You probably wouldn’t look very good. You would have no energy because you [00:29:00] weren’t getting proper nutrition. So instead of counting calories, if we count macronutrients, we’re making sure we’re getting everything we need.

But the other wonderful thing about it is that it teaches you about your own body because we’re all different. Everybody is different. Even two of us that have the same, have the same disease or same condition are different. I may feel better, mentally and physically when I eat more fat and somebody else may feel mentally and physically better when they eat more carbohydrates. The one constant that we all need is protein, which a lot of people also don’t really realize is that protein is the one essential ingredient. We can’t make it ourselves or why they cannot make it from other things. Fat and glucose we can make from other things, but we can’t make protein. So we have to take in enough protein or amino acids to, to build that because if we needed to repair our brains, our muscles, all of our organs, we have to have it. So once you have that settled, your carbohydrates and your fats are very independent on how you feel, what you like, what nutrients. So what [00:30:00] counting macros does is teaches you over a time. Again, it’s the same thing. I tell people, give yourself a month to six weeks. If you count and pay attention seems tedious, I like to teach people that if you commit to counting for, you know, four to six weeks, you don’t have to count things at all for the rest of your life, because you start to know what a balanced plate for you looks like. You start to know, I need to have this much of each thing at this meal. And that’s when I feel amazing. That’s when I feel satisfied mentally, but it’s also when our body feels great. There’s no other tool in the world that can give you that feedback. And so I’m definitely passionate about that and teaching people about that and kind of helping people. People can be intimidated by it because like anything, when you keep like your accounting and tracking, it’s, you know, It can be confusing.

So I do work one-on-one with people that want to learn more about that and learn about how to do it, to actually take the knowledge from it and to understand their body more and to understand what their body likes and what they feel, what they feel best from. [00:31:00]

Annette Clubley: Yes. Yes, yes, yes. Yeah. That’s, that’s fascinating. Absolutely fascinating. I’m sure you could just keep talking and talking about this until …I think we really could. Cause we haven’t really even delved into the, you know, what are really good brain foods and you know, what are the, that sort of impact on your physical health of just not eating very well for long periods of time.

And you know what I mean, as you say, I mean, you have touched on it a little bit in talking about this person, you know, they, if they ate chips all day, this is how they would feel. But a lot of us are doing a lot less subtly, you know, we have the wrong mix of foods and it’s actually making us feel bad.

Brain food, Alzheimer’s and dementia

Chef Alina Eisenhauer: It is and there are so many studies now I think brain health is a big one to me because I’ve learned a lot about it .For, for a few years I was working for a company that was Alzheimer’s and dementia. Private company for people that had Alzheimer’s dementia. So I really got really interested in learning about how [00:32:00] food could affect that. And there’s a lot of studies now showing it’s, it’s fairly similar to the same foods that they recommend for health, but for brain health, it’s really so much about what you eat, more than what you don’t eat.

We know that sugar does affect it negatively, but they’ve proven that changing your diet. If you have a family history, of Alzheimer’s and dementia that by making sure you’re getting enough of the right things, you can actually slow or delay and possibly prevent Alzheimer’s and dementia. You cannot reverse it, you know, once you have it, hopefully someday medically they’ll figure that out, but it can definitely slow it or prevent it.

And it’s things like for brain health, the most important things are lean protein and omega three fatty acids. So always having nuts in your diet, having fatty fish, like salmon at least once a week. And nuts and berries. So red berries, dark berries are recommended once a day because of the antioxidant properties they have and also leafy green vegetables and those things that you should be having every day in [00:33:00] your diet for brain health.

Annette Clubley: Oh, wow. Really interesting. Really interesting.

Chef Alina Eisenhauer: Yeah. It’s actually fascinating.

Annette Clubley: Yeah. Yeah.

Chef Alina Eisenhauer: And if you look at the countries in the world, so I’m trying to think, was it called the blue zone? I think there was a book that came out a few years ago where someone actually studied the countries around world with the greatest longevity.

The things they all have in common is a diet that’s focused very much that way. Very similar to Mediterranean, parts of Japan, the Mediterranean, some parts of south America that their diet is very heavy in those things that I just talked about and also doesn’t have a lot of refined or processed things in it. And that is completely uncommon across all of the countries with the highest longevity.

Annette Clubley: Yes. Yes. And in Japan, there was an impact on the soy because they ate a lot of soy and tofu and things like that. And that helped in that Japanese region. Yeah. Yeah. I watched a documentary about the blue zones and then the diets and the [00:34:00] impacting factor.

It was just amazing. Absolutely amazing. Yeah. Yeah, exactly. And yeah. And I think you can, you know what I mean? You can, there are so many routes that you can go down because I know that just recently I’ve been doing some research on cancer and the effect on cancer of your diet and the fact that can actually make a difference to yourself and your chemotherapy with your diet. Yeah.

Chef Alina Eisenhauer: And a lot of that comes down to that, the one consistent, I think, across all it, whether it’s cancer, heart disease, brain autoimmune, it it’s about inflammation in your body, which again, comes down to things like that are overly processed sugars and then different people may have different triggers, but across the board, sugar, alcohol, things like that, they cause inflammation in your body because your body’s trying to figure out what to do with this foreign thing.

And those definitely have a really big impact. And I think something else that’s important for people to, you know. I understand that it’s hard if you’re on a fixed income or whatever that it’s, you know, [00:35:00] hard to wrap your head around, but you can get creative and you can definitely eat healthy within a budget, but it’s also to remember that it’s still less expensive to eat healthy than it is to get sick and have to pay for yourself to get better.

Annette Clubley: Very well said.

Chef Alina Eisenhauer: The time that you lose, the medications and supplements you have to pay for. If we all took care of ourselves through our diet first, even if it costs us more money to food every week. In the long run, it’s still going to be less expensive than it is to heal yourself if you’re sick and it’s, and it’s the biggest thing we can do to keep ourselves from being sick.

Annette Clubley: Fantastic. Fantastic. Okay, great. So you’ve talked about your Facebook page and we’ve talked about your website, so I will drop links to those into the blog post so that anybody who’s interested can come along and find you and find out about your Facebook group. And yeah. Thank you very, very much for coming to talk to me today. It’s absolutely fascinating.

Chef Alina Eisenhauer: Thank you. [00:36:00]

Find Chef Alina on her website or on Facebook