← The 1000 Hours Outside Podcast
The 1000 Hours Outside Podcast
1KHO 731: Protein Changes Everything | Rachael DeVaux, The High-Protein Plate
00:48:22
Loading summary
Transcript161 lines
- [00:01]
A
Did you know only 6% of people are getting enough fiber? That's why Quaker created Fiber February, a month long movement to show your gut a little more love. It's like dry January, only easier and more delicious. Quaker has over a hundred delicious options that are a good source of fiber. So go buy Quaker oats today and join the Fiber February movement for a healthy gut. Welcome to the 1000 Hours Outside podcast. My name is Jenny Yerts. I'm the founder of 1000 Hours Outside. And today we're going to be talking about so many incredible things surrounding the main topic of eating more protein. There is this fantastic new cookbook out called the high protein plate 100 satisfying everyday recipes. New York Times best selling author, Rachel Devoe. Welcome.
- [00:47]
B
Thanks so much for having me. I'm such a fan. So thank you.
- [00:50]
A
I'm such a fan. This new cookbook is fantastic. And the first cookbook is a New York Times bestseller. So, I mean, this is like the. I was just thinking the other day, especially when our kids were younger, we would go outside with friends a couple days a week and the conversation was always like, what are you making for dinner? It's just a constant thing. Can you give us your background? I know you're a registered dietitian, but not obviously all registered dietitians become authors and make cookbooks. So what was the route here?
- [01:18]
B
I grew up very active. I played sports, soccer and basketball. And yeah, I think it stemmed from just lots of movement as a kid. I would say our household was definitely not always focused on food, especially from the start. Or I guess food, yes, but nutrition, no. So it wasn't, you know, how is this food gonna fuel our bodies? I think I learned that later on, but I did always appreciate that my mom always had a big salad on the table. So whatever we were eating for dinner, like, that was a staple that she had, which I have come to just appreciate so much now being a, um. And then I started cooking with her. I, you know, in middle school and then high school is when I really made the direct link between performance with sports and then what I was consuming myself. And that's when I decided I want to become a nutritionist and dietitian. So I went to college for that, became an RD in 2015, and then a year later, I wanted to combine my two passions and I became a certified personal trainer. And then years later and, you know, building up my social media and, you know, going through Covid and doing live workouts two times a week, I think that was a huge pivotal point in My own career and coming out with fitness programs and nutrition guides and yeah, coming out with my second cookbook. It's been like such a incredible journey and I've feel so lucky. I've gotten so many amazing opportunities just, you know, through online and networking and getting to know so many people, just through my DMs.
- [03:01]
A
Oh, it's so robust. You know, I, I read your cookbook. I like read it and look through it. First, the new one. It's called the High Protein Plate. And then I went to your website and I was like, whoa. Yeah, anything you ever would need is on this website. It's called Rachel Good Eats. And Rachel is with an ae. Our daughter's like, on a similar path as you. She became a personal trainer.
- [03:23]
B
Oh, amazing.
- [03:24]
A
But she's, she's 16 and she got the certification when she was 15 through the National Academy no medicine. She can't do anything with it because she's not old enough. But.
- [03:33]
B
Yeah, but how amazing so early on, Isn't that amazing?
- [03:37]
A
I know. And then she was like, well, now I would like to, you know, become a nutritionist. So it is cool how like those worlds all collide and you're just helping people to live better lives. So can you talk about the format of this new cookbook which is centered around protein? Protein, you say? Protein is the center stage. Protein is the MVP for feeling full, strong and energized. Can you talk about just in general? I think people are not feeling full, strong or energized. So was that kind of your primary reason for coming out with a cookbook that's solely, I mean, really focused on protein? Each recipe has the amount of protein that you'll get per serving. It's pretty fantastic.
- [04:16]
B
I wanted to make things simplified for people because I know nutrition gets a bad rap, especially in the media. There's all this fear mongering and, you know, you can go down so many different rabbit holes. I wanted to just give people the framework and how to build a healthier plate for themselves for their families. I want to give, you know, busy moms especially, like just an easy guide essentially for recipes throughout the entire day, from breakfast all the way to dessert, that they can feel good about following. It's going to reduce the decision fatigue. You know, you're sitting in the kitchen in 5 at 5pm wondering, what am I going to make for dinner? Like, I have it all planned out for you. I really just want to make healthy eating enjoyable and not feeling like a chore, not feeling like you have to track everything and, you know, count macros. I think for some people that works. But for most of us, like, we're so busy, that's intimidating. It's time consuming. You have to put a lot of effort into it. I just want to give people recipes that are really going to just make them feel good, feel energized throughout the day, you know, stay focused throughout the day, support their metabolic health long term. And yeah, I feel like that's my philosophy. With anchoring protein on your plate and also reducing added sugar.
- [05:42]
A
Yeah, yeah, you talk about that like these two big things. If you could do that, you're going to feel better. So can you talk about just what protein does? You say it helps with hormone regulation. There's a lot of things in here that protein does and it would help us with our muscles. We lose 3 to 8% per decade muscles after age 30.
- [06:04]
B
Isn't that crazy?
- [06:05]
A
It is kind of crazy. Well, because you said by the time we get to our 80s, we've lost 50% of our muscle mass.
- [06:12]
B
Yeah. I think it's so important and it's empowering when, you know, you know, if you can incorporate some of these simple lifestyle habits of strength training and resistance training on a weekly basis, it doesn't have to be overhauling your whole life. I want things to be very approachable and sustainable. And that's why, you know, I do have healthy or classic recipes in my books and on my blog. You know, you have beef Bolognese, you have buffalo chicken tacos, you have salty chocolate, caramel bark. Like, there are these things that people will crave, but if you just choose healthier alternatives, you know, it's just way more sustainable and people are going to love coming back to those recipes. So, yeah, I want to people to know that by eating a high protein diet, you're naturally going to eat less of those unhealthy foods and it is going to support your entire body. I mean, protein is, you know, doing so much of the behind the scenes. It plays a huge part in your, you know, immune system, your neurotransmitters, your hormone production. So, yeah, not just when it comes to lifting weights and building muscle. There's so much behind the scenes that it also does.
- [07:30]
A
Yeah, you wrote this. Here's something amazing I've seen time and time again when people start eating more protein, everything changes. They have more energy, fewer cravings, better workouts, and their meals satisfy them so they don't feel hungry. A few hours later, you were talking about how, you know, there was a season of your Life where like, oh, I just ate lunch. It's been an hour, and now I'm gonna go have a granola bar or now I'm gonna have some crackers. So this is helping to shift things for people so that they're not hungry quite as quickly. And then obviously, you know, in France, nobody snacks, and they're. They're healthier. So, yeah, fantastic. 100 recipes in here, and each one will tell you how much protein is in each one.
- [08:08]
B
And it's a.
- [08:08]
A
It's a beautiful cookbook. It's stunning. And also, 100 recipes is a lot, and ones that are like 30 minutes or less. There's all sorts of different categories in here. So one of the things that you talk about is the triple challenge. What is the triple challenge of eating?
- [08:24]
B
Well, I mean, so many people want, you know, their food to be healthy. They want it to taste good, and they want it to do something beneficial for their bodies. And so I think when you know those three things, you learn how to, you know, build your plate. That's your framework and how to build it. And I think when people eat, you know, consistently enough protein, they don't just feel fuller, they feel more regulated, their energy is steadier, their cravings calm down, there's less food noise. You're thinking about, you know, food less throughout the day. And so, yeah, I was, you know, in college or after college, there was a time when I was, you know, trying all these different diets to see what works best for me. And I feel like I just didn't make that connection that early that, you know, eating high protein is so beneficial. It's gonna keep me full for longer. So, yeah, I was, you know, grabbing a bar an hour after I was having lunch. And so that's really when it clicked, like, I don't know, six years ago, when I really started to emphasize protein as the backbone is when, like, that light bulb turned on for me. And I just want to help people realize that, become more aware of what they're consuming and what they're putting in their bodies at every meal of the day.
- [09:40]
A
Yeah, there's a new book coming out. It's called Dopamine Kids by Michaeline Duclef, who's one of my favorite authors. She wrote a book called Hunt, Gather, Parent, and Dopamine Kids is about food and screens and how there's food noise and screen noise. Basically, like, you just use that phrase, food noise. It's like, well, you're kind of constantly. And it's really affecting kids. Right? They're constantly thinking about food because they're hungry. They're constantly thinking about screens because it's messed with their dopamine receptors. And so to have something that keeps you full and is so this, this triple challenge, it's like, eat pretty easy. It's not super hard. It also tastes good, and it also helps you to feel good. And, like, I guess I think it's a great way to put it because, well, sometimes you hit two of the three, but we really want all three. Like, I need it to be easy. I don't. I don't want it to taste bad. It's interesting because you talked about in this book, I always wonder what people's processes are. I don't even know if that's the word processes, whatever that, like, because we made some recipes in cookbooks before that, like, don't work. And I'm like, I know that thing. And you wrote in yours, you're like, and I made. One time, it was a sour cream Mac and cheese. And my kids are still like, that was the most disgusting thing ever made.
- [10:47]
B
Mac and cheese.
- [10:48]
A
Yeah, I. It was not. It wasn't good. And I was like, I wonder if, like, did she actually make this?
- [10:54]
B
Okay, well, you talk about how you have some redemption.
- [10:57]
A
Yes. In yours, you're like, I try these so many times.
- [11:01]
B
Yeah. I mean, I have a next level Mac and cheese in the book, so maybe try that one for your kids. But, yeah, I. I think it's so important to, you know, test as much as you can until the recipe is perfect and, you know, no fail. I want people to feel confident that when they make these recipes, they're going to turn out amazing. I started writing this cookbook when I was eight months pregnant and then tested a majority of those recipes when I was three to five months postpartum, which was, like, the most challenging thing. Probably don't recommend, but I did it. But I love that I was in the mindset of being this new mom, and I wanted it to be simple for me in that moment, you know, so that's why I incorporated these different chapters that are 30 minutes or less mains and, you know, slow cooker recipes. I can lean on, turn it on in the morning, and forget about it until, you know, the evening. I wanted to have one pot, one pan. Like, they're. These are very simple. They're not intimidating. It's very low lift. And I think it's going to be great for busy families, for moms, for dads that just want to be able to trust, you know, the recipes that they're consuming and trust that they're nutrient dense and they're doing something for their bodies and for their family's bodies.
- [12:14]
A
I love that you wrote if you cook from this book you won't need anything else. And it's true. 100 recipes. I'm going to tell people the categories. Okay, First Things first. So there's breakfast and you even have suggestions for when you're postpartum, which that makes sense because you wrote it when you were postpartum. And then a lot of instructions on like how you could freeze this, you know, or how and then how you could reheat it as well. So there's first Things first smoothies, everyday mains which is dinner is worth repeating 30min 30min or less and there's one that's 20min and then there's slow cooker mains, one pan meals simple one pan sides sides and salads including the Rachel Salad soups satisfying snacks which has the magic shell yogurt bowl. I think any food that has the word magic in it is great. And dessert. So I mean there's so much packed into this one cookbook. The start of a new season always makes me look around and think how can this house function better? Not fancier, just better. And honestly, Wayfair has become my go to when we're ready to level up a space without overspending, we tackled organization first, like closet systems, garage storage and shelving for a work from home setup that was slowly being overtaken by stacks of books. Wayfair's filters make it incredibly easy to narrow by dimensions, finish and budget. I could compare pieces side by side, read reviews and feel confident before clicking order. Then we layered in a few lighter touches for spring, like up updated bedding, simple decor, and a couple pieces for the patio so we're ready to be outside more. I love that you can find everything in one place, from big furniture upgrades to functional decor that actually solves a problem. Delivery was fast, assembly was straightforward, and there are even options if you want installation handled for you. It just feels streamlined. Find furniture, decor and essentials that fit your unique style and budget. Head to Wayfair.com right now to shop all things home. That's wa-f a I r.com Wayfair every style, every home okay, I have been waiting to say this. Womb Bikes is the official 2026 bike partner of 1000 hours outside. And it just makes sense because here's what I know. When kids fall in love with riding bikes, something shifts. They go from hesitant to flying down the sidewalk with total confidence. And that confidence spills into everything else. These bikes are lightweight, thoughtfully designed and built so kids can actually succeed. The brakes fit their hands, the geometry fits their bodies, and they feel capable right away. And in a world pulling our kids towards screens, bikes pull them toward freedom. So we are kicking off spring with a 100 hour ride challenge. We'll release a special tracker to log 100 hours outside on bikes and yes, at members. We're working on bringing that right into the 1000 hours outside app. It's going to be so fun if you've got younger riders. The Womb Go bikes are perfect for beginners and come in six bright colors, including a brand new powder pink that just screams spring. If you're working toward your 1000 hours outside this year, a great bike makes it a whole lot easier. Womb designs lightweight bikes built just for kids so they can ride farther and ride happier. Go to womb.com, that's w.com and use code outside 10 at checkout for 10% off your bike purchase excluding the womb. Excluding the womb. Wow. That's outside 10 for 10% off at womb. Com this episode is sponsored by Better Help. March is a month where we pause to celebrate women. And I've been thinking a lot about the women I'm raising. My daughters, the strength I see in them, the creativity, the courage. And I want them to grow up knowing that caring for their emotional health isn't weakness, it's wisdom. Women often grow up learning how to be everything for everyone else. The helper, the organizer, the steady one, the one who smooths things over. And while that strength is beautiful, it can also be exhausting. Therapy offers a place to step out of performance mode to reflect on the roles you play, the expectations you carry, and the pressure you feel. It can help create balance, build boundaries, and remind you that your needs matter too. BetterHelp connects you with fully licensed therapists in the US who follow a strict code of conduct. They handle the matching process through a short questionnaire so you can focus on your goals. And if you need a different fit, you can switch anytime. With more than 30,000 therapists, over 6 million people served worldwide and an average 4.9 out of 5 rating across 1.7 million reviews. The support is there. Your emotional well being matters. Find support and feel lighter in therapy. Sign up and get 10% off@betterhelp.com 1000 hours. That's B E T T E R H E L P.come/1000 hours. And like you said, it's like you just made sure that they really worked. This is like a side tangent, but one of the things that you talk about is full fat dairy. Why should someone choose full fat dairy?
- [16:47]
B
You're getting more nutrition from it. You're getting more vitamins and minerals from it. I think that there is this huge low fat craze, obviously, you know, in the 90s and the early 2000s that made so many people fear fat. And I'm so glad that it's, I feel like it's turning around that people are starting to be more aware and choosing more full fat options. It is going to keep you fuller for longer, but it's also giving you more nutrition. So I do recommend, you know, full fat Greek yogurt. It's also going to be more satiating. It tastes better, you know, and so I think it's such a win win that I hope people start jumping onto if they haven't already.
- [17:30]
A
Yeah. Do you think, is it one of the things? I feel like I've heard this, but I don't totally know if it's true. You know how you hear things and you're like, I think it's true, but I'm not sure. I've heard it a bunch. Like when they take the fat out, often they have to add more sugar so that it's palatable. True. Not.
- [17:45]
B
Well, I mean, most companies do. And I think that's where, you know, these ultra processed packaged items we see that kids are consuming every day, they do have so much sugar in them, even for adults, like so many everyday items that we're eating. That's why one of my, you know, biggest philosophies is to just be aware of the ingredients you're consuming. You don't have to track everything. I don't, you know, believe in having to do that to live a healthier lifestyle. But if you're just more aware of the actual foods you're consuming and you look at the ingredients list, not so much the nutrition facts panel, the ingredients list, see the ingredients you're consuming. And oftentimes you will be blown away by how much added sugar is in the foods that you're eating. Nut milks, nut butters, dressings, sometimes like
- [18:35]
A
a low fat yogurt. So much.
- [18:39]
B
Yeah, that's my biggest tip is like when you are gonna buy a yogurt in the store, buy plain yogurt, you can flavor it yourself at home, add cinnamon, add fresh berries. Like, I think that's the, that's one of the biggest things that people can change about Their diet that is so simple. You know, you go to the store and you're looking at all these different yogurts and you see vanilla and strawberry. Go for the plain, go for the unflavored. And I promise you, you can flavor it up however you like at home with better ingredients.
- [19:09]
A
Yeah, it's great. Okay, so I want to go through these different categories. And then you also have so much on your website too, these categories and then even a little bit more on your website because your website has got bowls and beverages and appetizers and baked goods. I was like, this is a very big drop down menu.
- [19:25]
B
I know. Restructure it multiple times.
- [19:29]
A
No, it's great. I mean, it's great. There was so much there. I was like, whoa. And even like there was a category for toddler. Like, oh, that's neat. That's so needed. So I want to read a couple of my top favorite ones that I found in the different sections. And then if you pick one of mine that I picked, then we can talk about what would be like maybe a cool one to start with or just one that you would pick for your family. So in breakfast, which you talk about, first things first, that this is important. You talked about overnight oats, honey BlackBerry, good for postpartum. You talked about everything. Bagel egg wraps, which I thought was super interesting. And then there was also a high protein bagel recipe itself. And then a coconut mango chia pudding. Pick one. Which one do you want to talk about?
- [20:12]
B
Of my four, it's hard because I just had the honey BlackBerry overnight oats this morning. So maybe that one. I, I made that one postpartum because I needed something that was quick, something that was so easy, something that took literally 10 minutes to prep at the start of the week. But it's going to give you four jars of breakfast for the week. So it's gonna. You're covered for four mornings, which how I love. You can take it on the go if you want with a spoon and jar, you know, in the car or going to work or school or wherever you're going. But yeah, you're getting 35 grams of protein per jar of overnight oats. It's delicious. I use frozen blackberries because I just, I love it so much when it's, you know, all in the fridge overnight, magically coming together. Like it's so good the next day. But you can use whatever berry you want. You can use whatever nut butter you want. I use almond butter. It's very versatile. So you can kind of use whatever's in your pantry or whatever your preferences or your family's family's preference. But yeah, I lean on that one a lot.
- [21:16]
A
Yeah. What a one for 15 minutes. Then you've got your breakfast for four days in a row, 35 grams of protein. And then one of the things that you do in this book, which I think is super helpful because people have all their different diet things that they're doing and also they're allergic or whatever. But like this one is gluten free but you could also modify it to be dairy free as well. So I love that one.
- [21:38]
B
I.
- [21:39]
A
And I also really liked this everything bagel egg wraps. Because like you don't even have to have the. It doesn't even have a bagel.
- [21:47]
B
No. So list the ingredients on that. What do we have?
- [21:49]
A
Okay, so it's about the seasonings. Eggs, cottage cheese, the bagel seasoning, which is delicious. Everything bagel seasoning, avocado oil tortillas. You can do grain free if you want. Smoked salmon or turkey bacon. And. And then cucumbers thinly sliced in avocado. I mean, this is, this is wild. How does it take so long to do all these pictures?
- [22:12]
B
So I work with a team that's so talented and we and it and a food stylist and so she makes them look gorgeous and then, you know, it's a whole team effort. But yeah, that recipe is delicious. Again, it's so quick. It's extremely.
- [22:30]
A
It says it's total time 15 minutes. Your prep is five minutes and you cook it for 10 because you got to cook the egg. That's so fast.
- [22:38]
B
It's so fast. It's so easy. You just whisk together the eggs. I think one easy way to up your protein, especially in the mornings if you're having eggs, is to just add cottage cheese to it. Makes it creamy. You really can't taste it. So you just whisk those two together and then you put them in a pan, you flip it, you put the tortilla on top and then it's done. You add your smoked salmon, your sliced cucumber and you have that everything bagel seasoning.
- [23:04]
A
Wow.
- [23:05]
B
Delicious.
- [23:06]
A
Wow. I mean, these are all so fast. You know, some of them you're going to put into the oven like a, like a hash or something like that. So you know that's going to take a little bit longer. But the prep time on these are so quick. You know this one, 10 minutes prep time, 10 minutes prep time, 15 minutes. So if you've got kids at home, but. And you want to feed them a good breakfast before they head off to school. If you're like kicking off your homeschool morning, these are so fast. And then you give ways of how you could make sure that you, that you could freeze. Like if you make extra, you could freeze it. I have hardly ever used chia seeds. And so I just said that this chia seed pudding was just first of all was so cool looking.
- [23:47]
B
Look at that. So that, so that like transports you to a magical tropical paradise. If you have that. It's the overnight. Sorry, it's not overnight, it's prep ahead. Mango chia pudding. It's so good, it makes you feel light. It's packed with protein. You say you don't use chia seeds, but do you use hemp seeds?
- [24:06]
A
No, I use no seeds. Okay.
- [24:10]
B
Hemp seeds are amazing. They're one of my favorites. I add them. So I have a one and a half year old son, I add hemp seeds onto like everything he's eating. They're high in omega threes. Actually 3 tablespoons of hemp seeds is going to give you 10 grams of plant protein. So I put it in as oats, I put it on as Greek yogurt in the mornings. I put it into muffins if I'm making them. Any baked goods is incredible. Smoothies, like so that's like also a really good addition to any meal. You could sprinkle it on salads, like it's so quick and easy.
- [24:45]
A
Truth be told, I didn't even know this was a thing. When I think of hemp, I think of rope. So I'm like, what are rope seeds? I don't even know what's in my mind. Hemp seeds? No, I never done it, but do it. Get a bag and the omega 3. So this chia pudding one is dairy free, gluten free and grain free. And you can store them without the toppings on them in the fridge for up to a week. So talking about kicking off your day. Well, and what you say is like kick off your. This is one of your recommendations for getting enough protein. You say front load it.
- [25:16]
B
Yes. So a big issue that I see on a daily basis is that people leave their protein heavy meals until dinner time, their last meal of the day. And so I think distribution is really important when it comes to eating a high protein diet. And so if you start front loading your protein in the morning, it's gonna set you up for success. It's gonna help stabilize your blood sugar. You're gonna crave less throughout the day if you have a protein rich breakfast. So that's why, yeah, pro frontloading your protein is very important. And then also just each main meal of the day so you're not left at the end of the day with, you know, getting tons and tons of protein in, which is very not sustainable. It's not realistic.
- [26:02]
A
Okay, so I do see that one of the smoothie recipes has hemp seeds. So I'm about to learn something new here. Okay, there's a smoothie section. Obviously. Kids love smoothies. Our kids love smoothies. But do you know that the smoothies at Tropical Smoothie Cafe have so much sugar in them?
- [26:16]
B
Yes. Every smoothie I feel like that you can order out is straight fruit, which is, you know, it's good in moderation, it has vitamins and minerals, but when it's in liquid form, it's just straight sugar, you know, So a lot of people think that when they order a smoothie, it's a healthier option even if, you know there's protein powder in it. But I guarantee so many of the places you're ordering a smoothie from, they're putting maybe a tablespoon or two of protein powder in it. You're not really getting a lot. And it's going to be all fruit
- [26:48]
A
and, and actual sugar. Because we tried this thing. It's. It's called turbinado, you'll know.
- [26:56]
B
Yeah, Terminator.
- [26:56]
A
Yeah, Terminator. That's like a name for sugar, right? So my kids are like, we like these smoothies at this tropical smoothie cafe. Can we try and make them on our own? I was like, sure. So then they tried to make whatever, like Sunrise. You know, they have these cool names.
- [27:08]
B
Yeah.
- [27:09]
A
Like, I'm gonna try and make this one. Anyway, they didn't taste the same. So then we went in and we were like, we tried to make these at home. What's the difference? And the girl was like, it's like a quarter cup of sugar per one. Of course. And they actually do have it, but it's in the finest print. Like if you're kind of old, you probably can't even read it. It's up on the board.
- [27:31]
B
But see, that's what's scary is we, they, we are so addicted to sugar. Everyone is so addicted to sugar with the foods that they're just eating on a daily basis, not knowing. I think that's the hardest part and the scariest part is so many of us have no idea that how much sugar they're consuming, especially kids, we would
- [27:50]
A
have had no Idea. Except for that the kids were like, we'll try and make these at home. But they'd. Mom, they don't taste as good. I was like, oh, well, now we know why. But yours are gonna taste good. So let's. I'm gonna throw out a couple in here too that seem really cool. Pick one. So there's a strawberry shortcake one. There's a salted peanut butter cup one. Now these have like 40 grams of protein or 32 grams. And then passion berry. I never even heard of passion berry.
- [28:15]
B
You can buy frozen passion fruit cubes again from. From Whole Foods, but I'm sure more stores have them. Yeah. So you can buy frozen passion fruit.
- [28:27]
A
I've never had passion fruit.
- [28:29]
B
Delicious.
- [28:30]
A
That's got a good name. If I was a fruit, I would want to be called passion fruit probably too. Okay, so these are all pretty like, straightforward. There's one for. If you like coffee.
- [28:42]
B
Oh, yeah, we got espresso in there. You know, if you, if you have the afternoon, you know, you need a little bolt of energy. Or in the mornings when you know you are going to go to work, you need some extra energy. Yeah, I love combining a little shot of espresso with my smoothie. That one is so good. But I want people to know that majority of their diet should be based on whole foods. Right. But I do think that supplements can be a great tool when it comes to, you know, adding a little bit more protein into their daily routines. I use protein powder frequently. I do. Yeah. I do think it's a great tool. So that's what I add to my smoothies and it makes it more of a, you know, meal replacement.
- [29:26]
A
Yeah. Yeah, that's great. None of them call for a quarter cup of turbinado, so turbo.
- [29:31]
B
Nope, you won't find that.
- [29:33]
A
All right, so there we go. March is when homeschool families start looking ahead. You can almost see the finish line. Spring goals, end of year milestones, maybe even testing around the corner. And this is such an important time to reinforce key skills and build confidence before wrapping up the year. If you are thinking about assessments, whether required by your state or simply the benchmarks you set for your family, it's helpful to have a tool that makes review simple and clear. That's where IXL can really shine. IXL is an award winning online learning platform that fits seamlessly into homeschooling. It offers interactive practice across math, language arts, science and social studies from Pre K through 12th grade. It personalizes learning for each child, keeps them engaged, and gives parents clear insight into progress. What stands out this time of year is a real time feedback and progress tracking. Kids get instant explanations when they miss something, and parents can see exactly where growth is happening and where a little reinforcement might help. It takes the guesswork out of finishing strong. Make an impact on your child's learning. Get IXL now and 1000 Hours Outside listeners can get an exclusive 20 off IXL membership when they sign up today at ixl.com 1000hours Visit ixl.com 1000hours to get the most effective learning program out there at the best price. These days I'm choosing quality over quantity, especially when it comes to clothes. If something doesn't fit well, hold up well and work with multiple outfits, I'm just not interested. That's why Quince has become such a favorite for me. The fabrics feel high end, the silhouettes are flattering, and the price actually reflects what you're getting. Quince makes wardrobe staples with premium fabrics like 100 European linen, 100 silk and organic cotton poplin. Their cotton cashmere sweaters are perfect for layering, and the new spring colors and prints make it easy to refresh your closet without overhauling it. They work directly with safe ethical factories and cut out the middlemen so you're not paying for inflated retail markups, just well made clothing. And you can tell the linen pants don't wrinkle. Like every other linen pair I've owned, the poplin holds its shape. Everything feels intentional from the stitching to the fit. These are pieces that consistently get 4.5 to 5 star reviews because real people are wearing them every day and loving them. Stop waiting to build the wardrobe you actually want. You don't need more clothes, you just need better ones. Right now. Go to quince.com outside for free shipping and 365 day return. That's a full year to wear it and love it. And you will. Now available in Canada too. Don't keep settling for clothes that don't last, go to Q U I n c e.com outside for free shipping and 365 day returns. Quince.com outside when I was a kid, I used to use kits to build Pinewood Derby cars with my dad. They often weren't the fastest, but I remember thinking I made this and that feeling it stuck with me. Now as a parent, I know how hard it can be to compete with screenshots. They're easy, they're loud, they're constant. So we're always looking for hands on experiences that actually pull our kids in. That is why we love, love, love Kiwico. We recently worked on one of their engineering crates together. And watching my child figure out how the moving parts worked, testing it, adjusting, troubleshooting, it was all that same spark. The best part, the huge grin when it finally worked. And that little aha moment. What surprised me most was how long they stayed with it. No one's asking for a device. No one's getting bored. It's not busy work. It's just real building. Kiwico crates cover everything from science and engineering to geography and art, and they show up right at your door every month. The quality is incredible. And these aren't one and done projects. They get played with again and again. I love that my kids are building skills while having fun. Persistence and creativity and confidence. Tinker, create and innovate with Kiwico. Get up to 50% off your first monthly crate at kiwico.com code 1000 hours. That's up to 50 off your first crate at k-I w I c o.com code 1000 hours. Panda Crate is an exception. C site for details. All right, then, it's everyday mains. So there's four sections here. Dinner's worth repeating, which is great wording. I love that wording, Rachel, because we have sometimes made things that are not worth repeating. Do you know oven the sour cream Mac and cheese was not worth repeating. So dinner's worth repeating 30 minutes or. Or less. Main, slow cooker mains and one pan meals. So I picked out of the dinners worth repeating the beef bowl and age. You brought that up earlier. Tomato basil chicken with spaghetti swash squash. You give like meal meal prep tips or the Greek style smash burgers. Which one you want to talk about?
- [33:55]
B
Oh, Greek style smashburgers.
- [33:57]
A
All right. I mean, these are.
- [33:59]
B
That's one of my husband's favorites.
- [34:01]
A
Yeah, look at that picture.
- [34:02]
B
So you can make it with ground lamb or ground beef, any protein you want. Again, these are versatile. They're meant to, you know, go with your lifestyle. You can kind of choose based on your preferences. You mix the meat with fresh dill spices, red onion. You flatten it out into, you know, a patty onto a pita. Then you put that in the skillet and you let it cook. And it should be pretty thin, so it shouldn't take too long to cook. And then I make a homemade tzatziki sauce with again, full fat Greek yogurt. You have dill, you know, cucumber. It's so good. You mint. You're gonna drizzle that over the top of the done pita and then what's on top? Cucumbers and red onion and feta. Yeah, it's so good. It's delicious. It's. Yeah, yeah.
- [34:57]
A
And this is when, if you've got kids that are old enough, like, they can help with the prep, they can help make the tzatziki. And then it's only 3,5 minutes to cook it. So if you can get some of your prep done in the morning or something like that or earlier in the day, then you're just ready to go. This one, like I said, so many of these have different storage ideas. Like, so how do you store it? It can be in the fridge for up to three days. You can reheat your patties on the stove or in the air fryer and you talk about, here's how you make it gluten free or grain free. Put it in a. Put it in lettuce. So all sorts of different ideas. So that one actually is in dinners worth repeating, but it really is only 35 minutes.
- [35:31]
B
Yeah, so some of them, it was, it was tough because you can, you know, they fit into different chapters.
- [35:38]
A
Which category do we put it in? Okay, so that one's fast. Okay, then we're in 30 minutes or less. But I was like, oh, it's pretty cool, Rachel, that. Then you were like, well, also I'm going to give a 20 minute one. But Pad Thai is in here. Beefy burritos. Chicken verde mahi mahi with mango salsa. What is a highlighted one? Ginger garlic. Oh, Weeknight hero Ginger garlic turkey skillet.
- [36:03]
B
That one is named appropriately because it is my Weeknight hero. We have it every single week. Because I do find myself sometimes I don't set myself up for success. And it is 6pm and I'm like, okay, what am I going to make for dinner? This is what I always have the recipes or, sorry, the ingredients ready in the fridge. So if I use them up one night, I'll get them again from the grocery store the next day. So I can lean on this one. I know it's going to take 20 minutes. It is such a winner every time. My husband and my son love it. There's veggies, it's lean turkey, coconut aminos, Garlic, ginger, green onion. You top it with dry roasted cashews. You can make these into lettuce wraps. You can make these in a tacos. You can put it over rice like again. It's very versatile. But you know, you're getting a very nutrient dense dinner that's gonna wow everyone in the family.
- [36:55]
A
Here's what I learned. I should be cutting my green onions on a slant. Oh, my goodness. Look it. Look at these green onions. I was like, I always cut mine in circles. I have been.
- [37:05]
B
This makes it a little more fancy.
- [37:07]
A
Rachel, this can change. Everyone is going to think I'm so fancy when I cut my green onions on a little bit of a diet.
- [37:13]
B
Yeah. I love that you're getting tips outside of the nutrition realm here. You're getting prep tips, too.
- [37:19]
A
I know. People are gonna think I'm so incredibly cool. All right, so then you also have. Okay, I didn't know this. Is this true? All the time. You've got slow cooker ones, which. Slow cooker is hard, I think, because slow cooker sometimes can be mushy and then people complain. So I love that there's a lot of slow cooker ones because it really is the best, especially if you've got sports. But I didn't know that you could do a slow cooker recipe in a Dutch oven. Is that always true?
- [37:45]
B
I feel like for most recipes, it is. And I wanted to offer these separate directions because I know everyone doesn't have a slow cooker. I want these to be very.
- [37:54]
A
Yeah.
- [37:54]
B
You know, approachable and doable for anyone whether you have this appliance or not. So, yeah, I did give both slow cooker directions and Dutch oven. You can make it on the stove top.
- [38:04]
A
That is wonderful. Okay, so let's pick a. Let's pick one out of here. Well, I don't. I've never even heard the word picadillo. I don't even know if I said it.
- [38:12]
B
Picadillo.
- [38:13]
A
Yeah. So I didn't. That will be a time when I did to, like, pull that out, but I'm not going to. Yeah, because it's the two L's. Picadillo. Say it again.
- [38:24]
B
Pikadillo.
- [38:25]
A
Okay. All right. Pika dio. What is that?
- [38:29]
B
It is. Well, so this is my variation of it. I feel like everyone makes a little bit differently, but I have beef in here. There's olives. I believe there's sage leaves. But it all slow cooks in the slow cooker. It makes your house smell incredible. And again, you can kind of choose your carb or you can eat it plain. We love having it over rice or with, like, roasted potatoes on the side. But this is, like, a very warm and cozy one with tons of flavor.
- [39:02]
A
Yeah. I mean, it's beautiful looking. So is there any other one in there that you're like, oh, we have to make sure we Talk about that. There's like six or so of the. Maybe there's even more. Yeah, there's six of the slow cooker ones. Fantastic ideas in here. Pulled pork.
- [39:17]
B
So, yeah, the buffalo chicken tacos are one of my favorites.
- [39:21]
A
Okay.
- [39:22]
B
That's easy to make for a lot of people. You slow cook chicken, and I have a few different ingredients that you toss in there. You let it slow cook for hours. You pull the chicken apart at the end so it's shredded. And then from there, you turn on the oven and you basically build your tacos however you want based on, you know, different toppings, which is fun. You can make, like, a little topping bar and people can build their own.
- [39:48]
A
Yeah.
- [39:48]
B
So again, you can get the kids involved. You can do cilantro, green onion, jalapeno cheese, anything. And so you have the shredded chicken, you put it in your tortilla, you had your toppings, you flatten it on a sheet pan, and then you put it in the oven, and it bakes until it's a little bit crispy and melty, and it's just delicious. And then I have another recipe based on leftovers of this one that's going to be in the snack chapter.
- [40:17]
A
Yeah.
- [40:18]
B
And game day Buffalo chicken dip.
- [40:21]
A
I love that because you said that you can make the chicken if it's. If it stays in the fridge for four days, it's like, well, you could use that for several years or for the buffalo chicken dip. And then always it's like, pro tip. If you don't have time to bake it, you don't have to. So, yeah, you could even cut your time down a little bit more. But, yeah, it's only 25 minutes. Throw it in the slow cooker. So, okay, so you've got slow cooker recipes, then. One pan, one pan, one pan. Rachel only, you know, we gotta decrease
- [40:51]
B
the dishes here for everyone.
- [40:53]
A
Marry Me chicken. Okay, what are some of the ones I wrote down? Marry me chicken, egg roll in a bowl. Sloppy Joe bowls. I've never heard of that at all. And then you even have sides in here, too. There's more than I'm talking about, but I picked out a couple. Is there anyone that you want to talk about that I just brought up?
- [41:09]
B
I mean, sloppy Joe bowls, I feel like, are such a classic for me. I had them all the time growing up.
- [41:14]
A
I haven't even heard of that. I mean, I've only ever had it with a bun. Sloppy Joe's in a bowl. I've never had a bowl. Okay. I've had it in a box where I get it on my shirt.
- [41:26]
B
You know what I just picture from? Is it from Matilda when she's like, pouring the sloppy joes and she's like, extra sloppy for you. So every time I make this recipe, I just. Just think of that. But yeah, you can make them in a bowl. I just think this is like such an easy way. You can also toast up a bun and make it into actual sloppy jars, which is what we, you know, typically do with that.
- [41:48]
A
But this is like the only time I've ever had it is the man witch. So I was like the man. I was like, oh, there are other ways. There are?
- [41:57]
B
Yeah. I mean, for us, it's just. I feel like I have everything in a bowl. It's so easy. That's how I just, you know, prefer to have most of my meals. It's so easy to build. But, yeah, you could do whatever you prefer.
- [42:10]
A
Yeah. And you don't have to make it. Once again, look at those green onions. That is quite the fancy slicing. Okay, so you can make sloppy joe bowls a little fancier and with a little bit less processed. With no processed ingredients. So they're simple one pan sides as well. Okay, we are on to. This is important, the next level Mac and cheese. What. What makes it next level.
- [42:35]
B
Can you read the ingredients for me?
- [42:38]
A
And I'll kind of go, okay, so we got posse. You can pick whatever kind you want. That's fun. Okay, then you can pick whatever kind of cheese you want. But this one also has cottage cheese, and it has milk and paprika and onion. Powdered sea salt. Okay, here is the thing that it has that I've never heard of. Pumpkin puree.
- [42:57]
B
So you're just getting a little bit of extra vitamins. You have vitamin A. You're getting extra fiber. You are going to get that color that we love, you know, from classic Mac and cheese. But yeah, with the boost of cottage cheese, and then you're mixing it with regular, you know, shredded cheese and milk. You're getting that really cream creamy factor that I feel like we all love. It's not going to turn out like a sour cream Mac and cheese.
- [43:25]
A
All right. Okay. So in that same. In that same category of sides and salads is the Rachel salad. So you said you were inspired by Jennifer Aniston. She had her own salad, apparently, which I didn't know. I'm like, so out of the loop, but she had her own salad. And so tell us about your salad.
- [43:42]
B
Yeah, so she had a trending salad that went around the Internet, I feel. But we actually share the same birthday, so I feel close to Jennifer Aniston. She was Rachel on Friends. Yeah. There's so many similarities here. So I feel like I had to do my little take on her viral salad. This one is so good, I can have it for lunch every single day. It's rotisserie chicken. There's chickpeas in it. There's chopped dates in it, which is kind of a curveball. But when you eat it, I'm telling you, this is going to become one of your favorite salads to make. That is high protein and it's crunchy. There's cucumbers in it. It's going to be one that you do want to come back to. I believe there's hemp seeds in it also. So this is. This is like a surprising one for people. I think that you should try when you get the book. Yes, you're going to love.
- [44:36]
A
You do look very happy eating it in the book. Okay, let's talk about putting bone broth into mashed potatoes.
- [44:44]
B
So bone broth is a really good one that I actually use quite a bit. It's so gentle. It's very nourishing for your gut. You're getting amino acids. It's a great way to add into mashed potatoes just for extra protein as well. I also love adding bone broth to any soups I'm making. Instead of, like, chicken stock or chicken broth, I use bone broth for just a little bit, you know, extra nutrition.
- [45:10]
A
Yeah.
- [45:11]
B
But, yeah, those creamy potatoes are delish with bone broth.
- [45:14]
A
I've never tried it. You talk about how you can make the bone broth. This is here on page 226. But I mean, these photos are really cool. Like, this one caught the steam. What a photo. Rachel, you are. You can ask your butcher.
- [45:26]
B
I didn't take it.
- [45:27]
A
I know, but you facilitated it.
- [45:30]
B
This was.
- [45:31]
A
This was your idea to be in the book. I mean, this is my team.
- [45:34]
B
Eva. Eva killed it on that.
- [45:35]
A
Eva. She did the other book, too, right? Yep.
- [45:38]
B
Yeah.
- [45:38]
A
Okay. You can ask your. But ask your butcher for chicken bones, backs and feet. Many stores don't have them on display. True. Can you imagine if they were on display here? Here's the row of chicken backs and chicken feet. But they have them in the back. We have processed some of our own chickens, and the feet are like gold, you know, I think.
- [45:59]
B
Yeah.
- [46:00]
A
Really? They really golden broth.
- [46:02]
B
Bone broth, I think is what the name is.
- [46:04]
A
Yeah, yeah, for sure. Okay, so that's some of the stuff that's insides. And sales just giving people a small taste of what's in here because there's a hundred recipes. So I mean, it just keeps kind of going and going. Then you also have snacks and. Oh, I missed the soups. I missed their soups. Okay. The creamy Tuscan chicken soup can be frozen for up to two months. There's a chili, there's a sausage and white bean kale soup. There's a slow cooker beef stew. Which one you want to talk about?
- [46:30]
B
Oh, gosh, the Tuscan chicken one. I feel like if. If you've had my Marry Me chicken, it's kind of similar flavor profile to that one. It is. So it just gives you that Tuscan feel. It's creamy, it's warm and comforting and cozy. And it's kind of everything you want in a chicken soup. Soup with the bold flavors.
- [46:58]
A
Yeah. Okay, so a bunch of soup ideas then. There's also snacks. So you talked earlier about the buffalo chicken dip, but there's also queso dip and. Okay, but this was an interesting thing to me during COVID when we thought we were going to starve and die. I bought bulk chickpeas. And so many chickpeas that I think we. It was like three people went in on. It was like, should we go 600 pounds of chickpeas and then split them three ways? I mean, it wasn't.
- [47:29]
B
No, you didn't.
- [47:29]
A
But I do.
- [47:30]
B
That's a fun fact.
- [47:31]
A
I do have lots of bagged chickpeas, and I never really considered that you could just make those into a little snack.
- [47:39]
B
Oh, yeah.
- [47:39]
A
These are called crispy. What is this called? Crispy Ranch air fryer chickpeas. I always just think of it like, okay, it makes hummus or I can maybe throw it in a salad. But I am like, that's like a really cool looking snack. Yeah.
- [47:53]
B
And chickpeas are great for gut health because of their fiber content. They help slow down blood sugar spikes and support your microbiome. So I feel like chickpeas are great to add into any salads or. Honestly. Yeah. This is a great snack recipe. You put them in the air fryer and they get crispy and you can kind of flavor them with different spices and it's a great crunchy snack.
- [48:13]
A
Who knew? Wow. Okay, this is the. This is a section that has the magic. The magic shell yogurt bowl. Everyone needs to know about that.
- [48:23]
B
So that one is a hybrid snack or a dessert. You can use any yogurt you want, dairy or non dairy. I usually use Coconut yogurt. I'm, for the most part, lactose intolerant. I figured out I can have some dairy items and not have any symptoms or reactions. But, yeah, I'll mix coconut yogurt with some protein powder. Again, I do see it helpful in certain situations, especially snacks. Yeah. And you layer it in a bowl with peanut butter over the top, and then you drizzle melted chocolate. Again, you can use dairy free. You can use whatever chocolate you want. Melt it, put it on top, add flaky sea salt, put it in the freezer to harden, and then it's fun because then you get to use a spoon and you get to crack that magic shell top, and it literally tastes like dessert. I'm such a fan of anything chocolate peanut butter. Yeah. So that's a great one for anyone who has a sweet tooth.
- [49:21]
A
Also, I love it. Go get yourself a cute little bowl like this one. I mean, I love this. Oh, wow. The magic shell yogurt bowl. Okay. Which, like you said, it could fall in either category, but there's still. There is actually a desserts one. And there's lots of ideas in here too. I loved the Muddy Buddies idea because money buddies are so good, but I had no idea. Sometimes people give those for holidays. You know, they'll like, make a huge batch and then put them in little baggies. Yeah.
- [49:48]
B
When I was in college, our sorority chef actually made. I'm not even kidding. You probably like 50 pounds of muddy buddies for the entire sorority. And there's no better gift. There's no better gift. But let me give you a healthier option. This is a healthier option for Muddy Buddies in the book. It is incredible, and it is a great gift to give. It's something awesome to make with the family for holidays.
- [50:13]
A
Yeah. I love it. And then this one, you say you. You could throw in nuts or you could throw in unsweetened coconut flakes, but there's a ton. You can make your own peppermint patties. There's a lot of ideas in here for, like, healthier version of. Of desserts. Actually, there was more ideas in here than I was expecting, so I love it. It is fantastic. So this is the high protein plate 100 satisfying everyday recipes. What makes it unique from your last cookbook, which was called Rachel's Good Eats. Right? Yeah. Yeah.
- [50:42]
B
Rachel's Good Eats was really an approachable way to share healthy recipes. Again, I want to give people the framework for how to build a healthy plate from breakfast all the way to dessert. So that one does have. I Guess similar chapters, but this next one, I wanted to hone in on what so many of us are missing out on every day. And that's protein. So I wanted protein to be at the forefront. I wanted to show people that this is how I'm structuring my plate. These are the recipes you can lean on. If you start cooking from this book, like I said, from breakfast all the way to dessert, you're going to be naturally eating a high protein diet. So I don't want people to second guess the recipes, you know, as they're making them for themselves and their family they can trust. These recipes are nutrient dense. They're made by a dietitian. It's gonna support performance and recovery. It's gonna support overall metabolic health. Like there's so many benefits to it. So there is a rhyme and a reason for why I put these recipes together and they're just delicious and craveable.
- [51:44]
A
So yeah, hitting all the marks here, it's fantastic. It is the triple challenge of eating well. Easy to make, tastes amazing and helps you feel like your best self. You will find them in this book. This is a cookbook that if you cook from this book, you will not need anything else. It's called the High Protein Plate. Rachel, what an honor to meet you. I mean, you are so famous with your New York Times bestseller and your huge social media and your website that includes all of these food categories, but also pregnancy, mom life, baby things, toddler life, travel and fitness. It's all there. So you can go. It's like a one stop shop for everything you would ever need. Rachel, Good eats dot com. We always end our show with the same question. What's a favorite memory from your childhood? That was outside.
- [52:27]
B
Oh, gosh. I went camping every year with my dad in eastern Washington and I'm so happy and grateful for those memories.
- [52:37]
A
I love that simple camping trips. Rachel, huge congrats on this cookbook. Number two. I'm always impressed because I would be overwhelmed to even make one cookbook.
- [52:48]
B
It's overwhelming.
- [52:49]
A
You made two and this one's got 100 recipes. Totally worth getting a copy for yourself. Congrats and thanks for being here.
- [52:56]
B
Thank you so much.
- [52:57]
A
Thank you.
- [52:58]
B
I want you as my hype woman.
- [53:03]
A
Greenlight helps kids learn about money by actually using it.
- [53:07]
B
It's a debit card and money app that teaches kids to earn, save and spend in real life, not just swipe and hope for the best.
- [53:14]
A
Learning happens naturally in the moment. Parents can set limits, see real time
- [53:19]
B
spending and guide better habits all in
- [53:21]
A
one place without constant check ins or cash runs.
- [53:25]
B
Don't wait. Try Greenlight Risk free today@greenlight.com TryGreenlight tires matter. They're the only part of your vehicle
- [53:34]
A
that touches the road. Tread confidently with new tires from the tire rack.
- [53:39]
B
Whether you're looking for expert recommendations or know exactly what you want, Tire Rack makes it easy, fast, free shipping, free road hazard protection, and convenient installation options. Go to tirerack.com to see Tire test results, tire ratings and consumer reviews. And be sure to check out all the special offers.
- [53:58]
A
Tirerack.com the way Tire buying should be.