Flightlines - The Stories Behind the Stories
Oct 5, 2026 · 18 min · 8 segments
This episode offers practical ways to improve your diet without changing everything at once. Ashley and John share simple, repeatable habits: slow down at meals, read labels carefully, and plan before…
And I've been, and Vicki will reinforce this, unfortunately, I will have a tendency sometimes if there's a TV show or a football game on or something, and I'll eat dinner in front of the TV watching whatever I'm watching.
In other words, sit down with a place setting with your food, focus on that and the person you're eating with and forget all the other stuff because the other stuff really isn't important when you get down to it.
I love that because also as a, as a mom, as a busy, as a busy entrepreneur, we will tend to sit down and, you know, eat.
And sometimes that's our screen time too, but I love, and I don't do that often, but sometimes we do.
But I love the, be intentional with your time at dinner, sit down and then just talk to your kid.
Like, you know, talk to your wife, you know, maybe if you're, if you're alone and you are reading the magazine and not getting all the, digital stuff yeah it's
it's just again it's intentional um and and when you sit down with you know Becky and I sit down it's uh it's nice to be able to have a conversation um that uh you know it Otherwise, we probably wouldn't have had that conversation, you know, and it expresses value of my feeling towards her.
And how many times are we not sitting down as a family and sharing a meal together? Now we're being interrupted again by our furball assistant.
down.
Down.
Good girl.
So I think, and then the other thing besides sitting down and plating your meals with a plate setting is eat with smaller plates.
And one of the first things you want to do is ask for a to-go box so you don't have to try to stuff everything down.
But I think in regards to that, What your body feels like when you're really hungry and you're eating whatever it is, whatever meal, do it slow because your body has to have time to recognize that it's getting full and overcoming that hunger urge that drove you to eat all that to begin with.
Absolutely.
And so it takes about 15 or so minutes for your body to realize, well, you know, I am full.
And I've been, and Vicki will reinforce this, unfortunately, I will have a tendency sometimes if there's a TV show or a football game on or something, and I'll eat dinner in front of the TV watching whatever I'm watching.
In other words, sit down with a place setting with your food, focus on that and the person you're eating with and forget all the other stuff because the other stuff really isn't important when you get down to it.
I love that because also as a, as a mom, as a busy, as a busy entrepreneur, we will tend to sit down and, you know, eat.
And sometimes that's our screen time too, but I love, and I don't do that often, but sometimes we do.
But I love the, be intentional with your time at dinner, sit down and then just talk to your kid.
Like, you know, talk to your wife, you know, maybe if you're, if you're alone and you are reading the magazine and not getting all the, digital stuff yeah it's
it's just again it's intentional um and and when you sit down with you know Becky and I sit down it's uh it's nice to be able to have a conversation um that uh you know it Otherwise, we probably wouldn't have had that conversation, you know, and it expresses value of my feeling towards her.
And how many times are we not sitting down as a family and sharing a meal together? Now we're being interrupted again by our furball assistant.
down.
Down.
Good girl.
So I think, and then the other thing besides sitting down and plating your meals with a plate setting is eat with smaller plates.
And one of the first things you want to do is ask for a to-go box so you don't have to try to stuff everything down.
But I think in regards to that, What your body feels like when you're really hungry and you're eating whatever it is, whatever meal, do it slow because your body has to have time to recognize that it's getting full and overcoming that hunger urge that drove you to eat all that to begin with.
Absolutely.
And so it takes about 15 or so minutes for your body to realize, well, you know, I am full.
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