Our more severe Nikki Haley is the u.s. U.n. Ambassador there menacing March towards nuclear weapons begins with the oppression and exploitation of ordinary North Korean people North Korea has barred un human rights officials from business in the country maintaining it upholds human rights I mean it's it's reported some glitches Monday the final days for Obamacare. This is . Are you among the millions of Americans who feel uncertain when it comes to their health care we're happy to inform you that there is a solution and that solution is Liberty health. Liberty health care is a community of like minded people that work together to pay for their medical costs there are no networks so you get to choose your doctor and hospital liberty health allows you to easily decide how when and where you will. 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But new report says Presidents of America's private universities saw their pay increase by 9 percent in 2015 with several of them topping $2000000.00 in total earnings the survey of $500.00 schools where the Chronicle of Higher Education shows the average chief received total compensation of nearly $570000.00 including salary bonuses and benefits among the highest earners were 10 who made more than $2000000.00 up from 8 who crossed that mark the year before while another $48.00 made at least $1000000.00 topping the list was way course universe of these Nathan Hatch whose total pay was $4000000.00 correspondent Jeremy ause Bushell say a woman caught trying to smoke on a Southwest flight has been arrested after shouting she was going to kill everyone of the playing soccer but a county sheriff spokes woman Shawna Hampton said Monday the 24 year old battery her Bellow was arrested on the tarmac when the plane landed Saturday this is townhall dot com Supreme Court is living in place a lower court ruling that a federal employment discrimination law doesn't protect a person based on so-called sexual orientation the Equal Employment Opportunity Commission under the Obama administration had argued that the anti-discrimination law covers sexual orientation but the court declined to take up the case President Trump's administration had argued that Title 7 of the Civil Rights Act of 1964 bars discrimination based on gender but not on sexual orientation federal appeals courts are split on the issue so it's likely to come before the court again correspond Wally Hines a prosecutor says a Cleveland man William Jones accused of fatally shooting a Salvation Army worker has been indicted on charges including aggravated murder but authorities are investigating whether it would be a hate crime the victim was wearing his Salvation Army uniform and discussing the Bible with someone in the lobby when John shot him more of the stories at townhall dot com Patrick Foss. Wow to Korea and night. Thanks. To our make you think I can't believe you just said that pop up thanks to lifestyle if you're happy you'll be a good buddy a break relationship I mean make choices that help if you pop off make you smile he said I don't want to call it is Ok all right members of the audience that if you do that I think that I would give you a laugh about the next year are you sure it did well did you get one 0 yes I do thanks to our. Now it's time to come up with Mary Jane was. That is that time again Hi Mary Jane Fabio Welcome to the pop operate Osho got a good one for you today some positive stuff to make your life just a little bit better later on arthritis you know we've talked about arthritis in the past but it seems to almost become epidemic as of late people who are much younger than you that you always think of arthritis of being an old person's problem in condition not anymore it seems to be growing and a lot of people are suffering from them it can be very debilitating and we need to find out how we can deal with it and not always with a pill you know we are such a pill society you know I got a pain give me a pill maybe there are some natural ways that we can cure some of these conditions and that's what we're going to be looking at a little bit later on with the whole issue of arthritis but before we do that. Hold your hand up how many of your eating stuff and you crave stuff that you know is bad for you but after a vote anyway and you go for it the question is why why do we do that and how can we overcome it well maybe we've got some answers for you today Stay with us it's pop off you know we do. And the issue is going to be how to handle your own health and I you know I just love the idea when you can say I know I know what I should do I can handle it just fine and that's what we're going to be talking about so let's let's talk about it right now so how would you like to enjoy a holiday feast without feeling frenetic and frenetic I mean really kind of panicked and you just don't know exactly what to do and how to handle it well maybe we've got some answers for you because we're Huber's with us she can make that happen with her latest endeavor called nourished with 5 tips with feast and family and how to handle holiday meals to make it more about a joyful gathering and less about frenzy and over indulgence that goes along with it the book is called nourished it's a memoir of food safe and enduring love and in quotes with recipes is a founder and c.e.o. Of Norrish evolution she's been widely published in Better Homes and Gardens Prevention magazine and whole lot more Leader nice to have you with us on the show it's great to be here Mary Jane thanks for having me you bet why is it I mean to be honest with you guilt sets in right after hollowing you know I got completely it's a firm hold Yeah because I mean we over you know because we got left over candy from the hollowing and you don't want throw that away so you go down mad and then you've got the Thanksgiving thing and most people you know got on button everything to be able to make it through things getting a yes and then we slide right into Christmas right Morris Mr Hanley you're already God Well already we've already gone the 2 and I know we've got to at least 2 or 3 more it's like it's crazy yet completely Ok so how do we deal I mean is it is a strictly an attitude a mental type of thing I think it's a lot more mental than any kind of strategies are depravation my approach is. Actually to focus on where we can enjoy where we can allow ourselves to enjoy Ok and the way that I have found that that works best. And I've discovered this by sort of learning from other cultures around the world as I traveled and explored and really tried to get down to the root of how to be nourished you know how I should be nourishing myself and that's both what I should be eating but also how I should be eating and how I should be living in order to be nourished right and one of the things that I discovered that I think was kind of forgotten here is that we are naturally wired for living most of the time in sort of simple pleasures you know roasted vegetables in a roast chicken. Pasta with a broccoli sauce you know really simple meals like that most of the time but then part of being nourished is also allowing ourselves the freedom to enjoy larger celebrations so in Greece when I lived in Greece we had really simple meals most of the time but they were so good you know they were sauteed greens that the women and foraged from the from the hills sauteed and all of oil or even a simple Friday or some grilled fish with a bunch of vegetables from the garden really simple meals that I fell in love with and yeah but I think in some real weddings where they really go but on group that's exactly it and then the flipside to that is when there's a celebration if there's a feast day or a wedding the whole village turns out and yet there is you know big lands on the Spits and this going on there and people bringing the dips and potatoes and pot I mean all kinds of things and what I learned you know I was an American there in the height of the low fat era and I just was looking around thinking how can they be eating this and not be feeling guilty you know not be in the corner trying to hide their actions and so it was a real eye opener for. And it took many years and quite a journey to discover that there is actually pleasure to be had in both and that both her very different purposes Aaliyah haven't we come to this thing where either something is good or something is bad and like the good you can go for the bad you never go for and that's done right I mean you've got obscured once in a while Absolutely we need to splurge once in a while we really truly are wired for that it's part of a different kind of nourishment I sort of liken it to those simple meals that we can enjoy and really really I think was meant to find pleasure in those them full meals those to me are like a warm fire you know that you cozy up to and that really warms you through and through and keeps you sustain and then the the pleasurable you know celebrations and kind of blowouts those are like fireworks when those sort of feed that like entertainment aspect of us and you know sort of give us that bubbly frill and that's that we also need as humans that we really do need both and I think that the more that we sort of separate them out and identify that each has its own role and each are really positive and we're meant to enjoy both of them then we can you know let them each serve their purpose and really have a pleasurable time is there some kind of because everybody's a little bit different I mean some people crave chocolate other people crave you know sugar dishes the ones Coke cakes and and the stuff that we all know would not be for everybody but you know it's one of those things where is it is it a something inside of each one of us separately that says yes I'm drawn to that food or is it because of our environment the way we're grew up what is it that draws us to these foods that we know are not necessarily good for us right I think it's a mixture of everything that individual things that we're drawn to but without a doubt it's been proven that we as as humans there are sort of. We're drawn naturally to big hits of fat and salt. And sugar oh boy and those are kind of inbred in us as as responses as. Your responses survival responses sort of it's going way back to way back when when we were built as humans to be able to survive those are flavors that sort of help us in the whole survival mode mode so when we're hit with those flavors again and again as a lot of processed foods are designed to do that's where our whole palate becomes kind of deadened because we're just focused on those big hits of the fat sugar salt sugar salt but as we wean ourselves off of those we're able to focus in on the whole nuance of flavor of real food yeah you know you're able to when you're not eating as much bigger you're able to really tune in to how sweet a carrot is you know or how much flavor a tomato has and when we're deadens by that when our taste buds are dead and we're just not attuned to all of the pleasure that awaits and real foods and it takes about. 3 to 4 weeks or so of sort of making that shift in your diet to allow your palate to sort of recalibrate itself and I don't taste real food you know but I would also say there's nothing wrong with enjoying a slice of cake or a couple of you know Christmas cookies I went to a Christmas cookie making class yesterday and had 4 Christmas cookies and I thought I did not feel guilty for having any of them I was like These are awesome and this is part of my enjoyment of the season and I'm not going to go home and continue munching Christmas cookies I'm going to go home and make a really good nourishing simple meal for my family for dinner but I'm going to enjoy these Christmas cookies right now you know listening is a lot of people don't stop and for you know you keep going and and you know it's sitting there and staring you in the face and it's due to drawing u.n.c. Please eat meat and this and well and part of it is environment I always laugh I said I love cream and like banana cream cakes cocaine on the ground and I said I wonder why well my mother told me that when she was pregnant with me that's all she would eat you know and I'm like No wonder you know or I'm Romanian by descent we bred with everything French bread you know the law and so I still crave French bread because I grew up with it I mean if you step out of the meal and didn't have at least 2 helpings of of bread they want to know what was wrong with you yeah well yeah yeah no I know I completely know what you mean and I think the more we learn about the foods that nourish us the more we're kind of we're we're both our mind helps us out our logic and intellect helps us out as we're learning about the foods that really nourishes But on the flip side it's also again I would say you know you don't need to stop eating those breads that really give you pleasure just be really present and mindful when you do and so maybe you could have one slice of bread and get lots of pleasure out of every bite of that piece of bread rather than having 2 or 3. Got to have shrunk with butter I mean come on. Yeah yeah now you've got 5 tips that can help us out a little bit right I do I do your 1st when you say it is make a plan like what yes I think it's really important to go into the holidays with a plan because there's so much coming at us at a real quick pace that if we kind of stumble into it without a plan odds are we're going to default to doing things we don't want to do you know to going to the drive through or to ordering takeout to leaning on the things that make us end up feeling worse than we started feeling so making a simple plan where I have a grid that I use that just kind of lays out the days and on that I'll just sort of jot ideas for meals so that I kind of have an idea of where I'm going and then also jot on their what's planned for each day so I know that if families coming in and we've got a you know a big day of activities then I'm not going to plan on being in the kitchen for 2 hours that night because that's not really feasible right you know so I'm able to then take a look at my calendar and plans simple meals for when the days are full and then also plans them to meals for when I am home cooking more and maybe everybody else is home too and you know playing some games or doing a puzzle or something like that and that way I'm able to really be deliberate about where I'm spending my time and not end up a flustered you know I love the way you see the Make a plan because it can make the difference between serving nuts and going nuts right oh my gosh that's a good way to put it right. Now freeze ahead how do you read the food what yes and that can actually be something that you're doing now really yes because that's a great strategy for having meals and a head of time already prepared that will really serve you when the family hits and and the craziness hits later on you know in this month so for instance I just made a bunch of beans the other day and I froze of. Beans I have some stock in the fridge and the freezer I have some soup already in the freezer so that then when days get crazier as the the December progresses then I can pull those things out of the freezer and they're already done you know so it's like a fast food but it's fast homemade food much less much better for you exactly exactly yep yep and then the other thing is also putting people to work you know it's. We all know that the kitchen is the busiest place in the house and that's where everyone gathers anyway right and I find that so often I mean I remember growing up and my mom would always get frustrated with my gramma because my grandma would be following her around thing what can I do to help oh can I do to help and my mom would always say get out get down don't get out and just sit down and enjoy yourself yeah but I think a lot of people are like that where they want to help and so if we are able to make a plan and put people to work on parts of our plan this is also where having a plan really helps where if we know what our meals going to be and we chunk down what we need to do make a salad dressing clean the lettuce chop the onions those types of things then we can parcel off specific tasks to people and even have a little like area where they can do it so that they're not saying we're cutting board where the knives Where's the peeler pub is your kitchen it's very it's small Oh Ok because I was going to say trying to put too many people in the kitchen can really you know ruin the whole thing to well you know and you know it's people have said that to me but I actually find that it's a lot better if you have I mean I've got a very small kitchen and I can fit probably 3 people in there if they have their own station there you go but I find it worst when I've got 5 people in the kitchen that are standing there with their drinks and kind of following me around and sort of talking at me and I'm like I'm trying to cook and you're bothering me you know so it's I. It's better when people feel like they have a purpose and are able to actually really truly contribute and then we're all working together and the whole dynamic is just mud more relaxed you know even though you're quote unquote putting people to work it's still much more relaxed and then when we all sit down to dinner it's like we've all really you know contributed to this shared endeavor and I think that people really feel like bought into it and they feel a part of it but the only problem with that is that there are some people and I'm not saying you and me but there are some people that it's like they have to have exactly the way they wanted you know if you're going to have something in the kitchen maybe they're not going to make the salad exactly the way you make the salad but close that's fine it's sort of like when people say well I don't want my husband to do a laundry because he doesn't know how to separate the laundry Well you're never going to learn unless you do it exactly yeah there's definitely you do have to sort of set down your standards a little bit and kind of like let go of control a little Yeah but the tradeoff I think is well worth it absolutely You also said keep it light what do you mean Yeah well there's so many big meals that we have during this season you know the big feast that I think it's important to really focus on the in between meals as well and this is actually getting to what I talked about in the beginning about sort of the purpose of the Celebrate Torrie meals being very different than the purpose of the simple nourishing meals in between and so I really make it a point to keep those in between meals lighter So for instance this week I cooked one of the other things I love to do is to make a bunch of food in the beginning of the week or over the weekend that then you can use those bits and pieces and components as starts to new meals so I made braised chicken and a bunch of sauteed greens and braised onions and then I'm going to use those in this series alternating between soup and salad throughout the rest of the week so that way I have some really nice light but very. Nourishing and enjoyable meals throughout the week but now I'm I'm really looking forward to the big Christmas dinner that I've got planned you know that you know you so doggone organized I mean this is an awful lot of locals there who are just not that organized it does take some effort to organize but and we've actually developed a whole bunch of tools and thi