“To learn more about how to Heal Your Hunger and overcome food cravings go to https://www.HealYourHunger.com/apply
Do you cut fresh veggies from your yard? Me either. But that might change soon with the help of Katie Oglesby. Katie is an edible Garden Designer and holistic health coach on a mission to help her clients to stop being passive participants in their health journeys and become courageous, informed advocates for their wellbeing. As a Garden Coach and Real Food Advocate, she fuses the healing power of gardening with the healing power of food-as-medicine in her garden designs and holistic approach to a garden-to-table lifestyle. This was a fun interview…good health is just steps away.
About Tricia:
Tricia Nelson lost fifty pounds by identifying and healing the underlying causes of her emotional eating. Tricia has spent over thirty years researching the hidden causes of the addictive personality. Tricia is an Emotional Eating Expert and author of the #1 bestselling book, Heal Your Hunger, 7 Simple Steps to End Emotional Eating Now. She is also the host of the popular podcast, The Heal Your Hunger Show. A highly regarded TedX speaker and coach, Tricia has been featured on NBC, CBS, KTLA, FOX and Discovery Health.”
Welcome to the heal your hunger show where we get to the heart of why you overeat and how to stop if you struggle with food and weight like I did welcome home welcome everybody to the heal your hunger show so happy to have you here it
Is a great day to be alive we’re just coming off of the make piece with food incredible Retreat that we had oh my goodness so beautiful to be with so many beautiful women and a few smart men who want to change their relationship with food and begin to have it be peaceful
Instead of um disharmonious at best and torturous at worst so um yeah it was incredible thank you if you were there thanks for bringing your heart thanks for bringing your enthusiasm your love for each other um yeah our events are just so special they’re so special so intimate so like
We get our we get work done we we move the needle you know we definitely move the needle so if you weren’t there you got to be with us next time uh for whenever we’re we’re we’re cooking up so speaking of cooking up I have an amazing
Guest today who teaches people how to enjoy greens and yummy herbs and actually grow them you know as well so she’s amazing and I’m really excited to introduce you to her um if you haven’t joined us in the secret sauce group definitely jump over there to the uh
Facebook the secret sauce to end emotional eating I do a lot of interviews there we keep the conversation going there it’s a great place to start if you want Community with other emotional eaters um also if you haven’t taken the quiz yet on my website heal your hunger.
Comom there’s a quiz front and center there where you can learn if you’re an emotional eater you know you may not know you know some not everybody is is is sure on this you can actually take a quiz which will uh help you determine if you’re an emotional eater or a food
Addict or somewhere in between so definitely take that quiz get your personalized score and then next steps so jump over there I’d say it takes like three minutes to take that quiz but it’s worth it so um definitely check that out and now for my guest uh Katie Oglesby is
An Edible Garden designer and holistic health coach on a mission to help her clients to stop being passive participants in their health Journeys and become courageous informed advocates for their well-being as a garden coach and real food Advocate she fuses the healing power of gardening with the
Healing power of food as medicine in her garden designs and holistic approach to a garden totable lifestyle she literally makes Gardens for people okay like that they can have in their backyard or in my case because I’m in LA in a condo on my roof so we’re going to talk about that
Um it’s a yummy conversation uh pun intended and she’s just lovely you know it’s time to fall in love with greens right it’s it it hasn’t always been the case for us and that’s why this is such an important conversation because we can have a new relationship with our
Greens welcome Katie so happy to have you here I’m so excited to be here Trisha I am thrilled as I said I I I I remember meeting you but then when I saw you on my calendar I didn’t make the connection so I’m like who’s this I’m
Interviewing and then I was like oh it’s the garden lady I love her and I love what she does so I’m super excited to have you here um this is a great topic for emotional eaters because we are trying to get healthier we want to love
Our greens you know we want to love salads but it’s not always easy you know our we’ve got scar tissue around greens being diet food and so obviously as we heal our our issues around food our deeper underlying causes of emotional eating then we can start to love greens
Because they help us feel good about our bodies they help us feel good in our bodies but we need some guidance like what how do we do this you know how do we make the most of it how do we enjoy you know all the wonderful opportunities
We have to you know eat and have great flavor so thank you for being on the show it’s my pleasure yeah super cool so so will you talk about first of all the thing I really got excited about um is these really cool Gardens that you
Create you know and I know you’re in Minnesota so you these are things that PE you’re installing for people locally but I started thinking man if I could I’m in La if I could have one of those on my rooftop I have a rooftop deck I’m
Like if I could have have one of those Gardens on my rooftop that would be the coolest thing ever can you talk about what those are and and sort of why people get so excited about them yes so let’s talk about so raised bed or container gardening makes gardening a
Lot easier it’s a little bit more user friendly it’s lower maintenance we have a lot more control when it comes over to what we’re growing the quality of what we’re growing we just aren’t battling a lot of things that we would like battle in ground and it’s great for people with
Small spaces right so let’s about so this is it’s this is sort of like an you know the difference between an inground pool versus above the ground pool can you just explain sort of what it is yeah so let’s think like a lot of times when people think gardening we think of the
Victory garden right like we’re outside with the hoe you know we’re in ground we’re weeding it’s just there’s a little bit of a negative connotation right it’s going to suck up all of our time but when we go above ground so that’s either like a raised wooden box there a lot of
Different materials you can use even if you use a big pot we’re controlling what goes in that growing or braised bed which makes it a little bit easier we aren’t fighting certain weeds we have a little bit more control we aren’t digging we don’t have
To till up our backyard you know we have to any equipment it’s a lot more user friendly so and then again controlling what goes in the container is a big thing because everybody’s soils are so differently and that gets into a lot of like overwhelm where people like I don’t
I don’t want to deal with it it’s sounds like it’s too much right but we can do a lot more control we can make it aesthetically a little more pleasing also with how we design and grow our home food that is super cool so and and
For me because I’m in the city I don’t have a backyard I’m in a condo yes um but I have a roof and I just I really I’m I’m so excited to work with you and figure out how I can get a bed on my
Roof and and have you know grow a garden basically and so there’s a lot of different ways you can do so depending on your space like even thinking through so let’s talk about leafy greens you brought that up let’s talk about leafy greens and herbs that’s kind of your
Gateway or entry point into gardening they’re the easiest it’s a great place to start if you’ve never grown anything and they don’t require a lot of space and so for example um I’m actually in Wisconsin but so we’re we’re cold and I want to get did I say I said forgive me
I said Minnesota what a dork I am so sorry yeah you’re good you’re good so anyways we have a little cold frame which is irrelevant but the point is it’s a 4×4 section so when I plant lettuce seeds in there my husband and I can each have a
Salad a day in 16 square feet so just for a point of reference how much you can grow in a smaller area right so whether it’s a little raised bed or Amazon has these great uh planter bowls they like 24 inches and you can put them
On your patio tables and you can put lettuce seeds in there so you can do pots window boxes it’s just kind of rethinking what we’re going to put in some of these things that maybe we traditionally would have done something else yeah I love that idea yeah and
Space space is great because let like I said salad greens don’t take up a lot of space and you can replant them every 30 to 60 days and so thinking you know once you get the hang of it and you start growing you’re like okay how easy it is
To go out and cut it it tastes much better than the store right like let’s talk about that yeah I want I want to hear about the difference why would we grow our own lettuce yeah so great question so 98% of this country’s greens come from two locations California and
Arizona so depending on where you live your your those greens are getting trucked 1,200 1500 miles before they even get to your grocery store to your plate so when we’re thinking about that we have we don’t know how they were cared for they’re not fresh like we
Think they are we all be buy the big things a spinach and it’s slimy in two days right it’s such a big disappointment yeah you know it’s a waste of money even organic um and so we have nutrient density issues we have a quality issue because they are more fragile they’re being
Trucked there is a lot of foodborn illnesses that get outbreaks right we see kale spinach Le we see all of that very frequently and so that’s another thing to consider and they’re one of the most contaminated things because they’re so soft so from a pesticide standpoint if even organic still is testing
Positive for a couple different residues on your greens and so is that right I didn’t know that they can still use certain applications and you know the ewg has a great website you can always look at the dirty dozen but unfortunately spinach and kale are always kind of tapping up there so
That’s one thing that does kind of interfere with our health Journeys right and with our with a lot of those goals and so when we can eliminate that my lettuce tastes is much fresher my spinach is a much better flavor when I can go quick Harvest it so to me and
There’s a little bit more skin in the game when we tend to grow our own food and I see it a lot with adults and children we tend to eat it more we we’ve made a commitment right and and that’s also where the herbs come into play like
I I used to be a sugar addict and so to transition your flavor your tongue your palette that takes a while and we look at what’s in these spices in the spice aisle and some of the garbage that’s in um when you can start picking your fresh
Herbs and you incorporate them into your meal your palette slowly changes right and that really helps with that transition into integrating those more those greens into your diet yeah I love that and I love what you talked about commitment you know I I talk to my
Clients a lot about you know when we do commit to like preparing a meal versus having it you know delivered to us um or Frozen let’s say from Trader Joe’s as much as I love Trader Joe’s but when we are involved and invested in making that preparing that cutting the vegetables
You know making a a salad dressing out of oil and vinegar and spices um it’s it’s first of all just feels good but we’re also I think sending a great message you know to our to our subconscious that we matter like we matter taking that time and putting that
Care into what goes into our body and I think that just up levels our energy and our frequency and our sense of selfworth I couldn’t agree more that Garden to table or farm table that experience really gives you a different feeling when even when you’re sitting enjoying your meal like there’s a little
Pride of and sense of accomplishment that you grew it you brought it to your plate you gave yourself you fed yourself something nourishing you know and I think there’s there’s so much more to be said we’ve kind of forgotten that we have a little disconnect with our food
Absolutely oh my God gosh and good yummy you know pesticide free foods do taste so good so um okay so we started talking about lettuces can you talk about herbs like because I’m a I’m kind of a I’m ignorant about herbs frankly you know I’m ignorant about herbs especially
Fresh herbs herbs the only fresh herbs I use are like Dill I have recipes we cook with dill and cilantro I don’t think cilantro is an herb but but a few a few greens you know time some fresh time sometimes but um but I’d love to hear
More about herbs because I know it can really change the flavor of your food yes so let’s just start with some basic herbs so we have uh I love Italian flat leaf parsley it’s really great for you it’s really easy to add that green sprinkling food basil Rosemary and Thyme
Phenomenal for salad dressings flavor profiles um cilantro is a herb it’s fantastic it can be grown in different different forms we can talk more about that for the Canto lovers um I say the primary herbs and Dell is a great one right so for people to start changing and integrating into your so
Whether you use them fresh you have winter coming like me so I’m drying them or I’m vacum sealing them for winter you know I’m integrating them into my broth when I cook I mean we don’t realize how much we can incorporate and like you said salad dressings
Like is another one you can make an Italian one just uh speak you I’m losing some of the big first words of what you’re saying so just uh maybe pick up your volume a little bit so a lot of those Italian like when we think of Italian foods there’s a lot
Of herbs we can incorporate and so those are great to grow in pots they’re great to grow in small spaces because they don’t need a lot of space um so really I tell people to identify what are your favorite meals and let’s pull out those spices first and grow those first
Especially people that are just beginning so take a look at your 10 top favorite recipes what are they calling for and let’s go try to grow those outside and even juicing if you’re a juicer parsley’s great to throw through the juicer you know certain things like that people who have smoothies it’s a
Great way to throw some of that in also so they’re more versatile than we realize and in just the spice Shaker okay y I love that and I again I didn’t even think of like having pots with herbs and them you know I go to the store for dill and sometimes they’re out
And I’m frustrated so I love the idea wow I could have it on my on my deck basically that’s super cool yeah and thing too you’re getting that tiny little container for a couple dollars every time the plastic we don’t again we don’t know where it came from
How long it’s been sitting in there and we want the highest quality food we can feed ourselves so you’ll get into a habit where you’re like oh great I get to run outside and snip this and snip a little of that and then become second nature you didn’t you T to just live
Like that I love that so this is so cool so you’re you know you not only make these beautiful gardens you know that people can have in their homes uh but you also are a coach you know you’re you’re so into healthy living and eating
Can you talk about how you get people I mean you’re already getting me excited about more more possibilities with with delicious healthy foods how do you kind of transition somebody who’s on an unhealthy diet into this kind of Lifestyle so great question we’ll do like a like a little pre-coaching call
So again we’re gonna talk about he what is the health goal is has have you worked with a practitioner that is encouraging to incorporate certain things and can we grow those things what are the things that you already are eating so let’s grow those because we
Know you’re going to eat those and add one new thing every time we plant so really kind of just slowly growing into it some can be a confidence issue I hear I have a black thumb I have a black thumb there’s no such thing as a black
Thumb you know and then I’m going to make some suggestions also like I think we can add this and this based on what you’re telling me or people won’t eat green things or some people you know the root vegetables a beets hard to eat so let’s talk about
How different ways to prepare it and so you might enjoy it more I think that’s the thing we’ve had something one way and we get this thing in our head right like we don’t want to ever try it again because it was so awful or distasteful and so rethinking like beets I don’t
Love them but if I boil them and put them in a smoothie with some dark cherries different story right so getting creative and just reteaching ourselves different ways to integrate the foods and to make sure we’re eating color I really try to encourage that we’re eating the rainbow so what can we
What colors can we keep adding or growing deeper into I love that do you um do you do any uh dehydrating of foods or do you recommend dehydration so I do a lot of freezing we will dehydrate some stuff I do a lot of freezing even my herbs I’ll vacuum seal
And freeze them because they stay green I will dry some stuff for teas so think about that even herbs maybe you’re a tea lover so let’s grow different types of you you have a little tea garden for example and then we’re still working that in so dehydrating freezing canning
All great ways to keep them even freezing your herbs in some little olive oil cubes in the freezer so you can pull them out and toss them with your roasted vegetables or that’s a cool idea will you wait wait don’t brush over that that’s cool will you let’s dig into that
What is that yes yes so I will chop up my favorite herb profiles I love Teragon and a few other deep flavors so I’ll chop them up makes a batch I’ll either mix them in with a grass-fed butter butter or I’ll do an olive oil or
Avocado oil and I’ll put them in a silicone IED cube tray and so they’re in the freezer so anytime I need to quick throw some flavor into something or I’m roasting something I can pop a cube out I know the herbs came from my own garden they’re healthy they’re clean and it’s
Convenient and again I’m still bringing that Garden to my table even in the off season wow that’s a really cool Pro tip I love that uh just don’t put it in your Selzer water yeah um super cool okay so I love these tips I think they’re great I love the
Idea of tea and making like herbal your own herbal tea so there’s so much love and care right like we are this is how we can love ourselves people ask me how do I increase my self-esteem well do first of all do self-esteem acts one of
Which is put love and care in what you put in your body and preparing things you know and we all feel busy I have that tug on my you know time where I’m like ah I don’t have time for this but I always it always relaxes me like when I
Cook with my partner you know we just our mood gets better like we just when we take the time to cook together you know to do the herbs to do the follow the recipe there’s just something self-loving about it it is it’s a great way to nurture yourself we don’t even realize how
Important that small Act is um but I think some of it is you know we we’ve lost it a little bit we’ had convenience foods are great we all need them but I think there’s time to get back and just kind of like you said self-love dig a
Little deeper and take the time yeah absolutely um can you talk about some of the uh products that you have on your website and sort of how people can start to enjoy what you teach first of all I have to put a big plug for your Instagram it’s beautiful I love looking
At your photos with the gardens and the flowers and the you know obviously you don’t have any snow pictures on there Wisconsin snow pictures but but you know I’m sure there’s a time and a place for everything so um but talk about kind of some of the product the products you
Have that people can enjoy and also start to work with you yes of course so our first thing we created was a garden to table guide book so it’s over 150 pages and it’s my way to how to garden and grow with yourself so we talk about
The importance of your health journey in conjunction with how to grow and because we all live in different geographical areas it teaches you to identify what season you’re in how to grow what you should grow within that season and it kind of walks you through everything and
Then it kind of transitions into Garden to Table recipes all the ways to preserve your food and it kind of finishes it at the table so it’s a great entry level into you know just that Garden to table experience if that’s the type of Lifestyle you want to integrate
Whether it’s small or large it works for any type of any type of goal and then we have a little uh a little mini course which is some like videos and then has a little micro green course for you because it’s a great way again if you’re
Short on Space micro greens are a great thing to introduce and then we have a monthly me garden to table membership where you can join and with all type of guest topics from health and gardening and office hours it’s a great little community beautiful I love that um I I
Keep thinking how good this would be for kids too what a beautiful education this would be for kids and grandkids to start learning about you know what what they can grow I we have a lot of families it’s been to watch the transition and the kids get so excited and to get involved
In it and play in the dirt and be so proud of what they’ve grown and they pick their veggies every year and so it is it’s a great family activity and then again they get to bring it into the kitchen and all cook together and be a
Part of that and like you said that’s really important when it comes to that self-love so beautiful Katie will you tell people your Instagram handle uh so they can check out all the gorgeous photos you have on there and also contact you yes uh so it’s ktie m
Oglesby so it’s k a t IE M OG G lb and you can reach me at ktie ogles be.com okay awesome and then um and then what’s a good I know you have a little freebie for people can you describe that I do so it’s a salad and Herb growing
Guide so kind of what we talked to today some recipes how to get started some education on our greens and so you sign up you’ll get that and then some free recipes come and we have a great email that goes out every week with tons of
Tips and ideas keep your JY going we’ll put that in the show notes so that’s really helpful as well um before we close this out Katie and thank you so much for coming on the show and sharing these yummy you know ideas with us and just sort of uh refreshing
Our our brain about what’s possible right in our literally in our home for fresh herbs and and greens and and other things too like tomatoes you you’re you’re into Tomatoes too yes yeah yes I have over 50 tomato plants I love I love tomatoes wow yes anything so again and
You can grow anything you should grow what you love and then again grow into growing more oh I love it um this being the heal your hunger show my last question for you is what what would you say is your deepest hunger oh gosh oh that’s a good question I would
Say I’m always hungry to learn more I think being a gardener you’re a forever learner and I’m just hungry to keep diving deeper into the just the miraculous things about all the food all of our different foods that we grow and what they can offer and how they support
Us in our lifetime so amen so beautiful well great great to have you on the show thanks for bringing your passion I can totally feel you like you’re really into this and it makes me excited about it and again I’m looking forward to talking with you about what we can create for my
Rooftop so so thank you and everybody please check out you know follow her on Instagram check out her website definitely get her a free gift um which is very generous Katie thank you and um and let’s like grow together how about it yes let’s grow together thank you
Trisha for having me great to have you thanks so much if you enjoyed this podcast and want to get free support Insider Health info exclusive invites to events and more visit heal your hunger.