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how to lose weight without losing your mind today on episode number 13 you're listening to the smarter Healthy Living podcast where we firmly believe that getting healthy should never feel like torture, where your host Jarrod and Anita Roussel were college sweethearts, and health professionals who help you redefine what getting healthy looks like using a whole food plant based lifestyle. It's time to hear from the experts and learn the best tips and tricks that helped others get me on the overwhelm, to create a vibrant life they love. If you're sick and tired of being sick, and tired, you're in the right place. So pull up a virtual chair, grab your matcha latte.
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And let's get started.
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We're glad to have you here with us today. Now we're going to do something a little bit different. We're going to do a six hour long exposition on how to lose weight. I'm just kidding. I'm just kidding. We're not doing that. We will never do something that cruel, mentally draining?
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Yeah, no, no, but
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we are going to talk about how to lose weight without losing your mind. So first, you need to let go of dieting mentality. Yeah,
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this one's huge, really, really, it's a game changer.
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You don't need the right diet, you just need the right food. You don't need to count calories, limit portions, count grams of this constantly weigh
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yourself points,
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oh my goodness, how much time have people wasted and lost on to some of these strategies, if you will,
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depriving yourself portion control, you're just eating too much. Stop eating so much. Now that's not going to work. Now.
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I will say in the beginning, when you're desperate, you're at that point where you say I've got to do something, and you feel like something is better than nothing or anything that you've been doing, then you can
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wait at that point, you're all ramped up to do it, you're ready to go, you're, you're ready to try something you've made up your mind, you're gonna do it. And so you have that energy to get over the fact that what you're about to jump into is misery. And you're not going to want to do it for the rest of your life. Because, you know, in the end, it's never worked before and it's not going to work this time, can you get some short term gains and gains, absolutely, you can lose some weight, you can reverse some health issues. But the problem is, it's not sustainable. Nobody wants to control their portions for the rest of their life.
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Nobody wants to walk away from the table hungry, it's just not going to work.
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Well, with all the counting, you can put in all that effort initially. But after a while, what you were okay to spend 15 minutes for a meal to do. Now you're thinking, I just want a bowl of soup? Why do I have to go through all this and portion this and count that? Now
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listen, think about this, you're going out to eat with your friends, but you got to add up points in your mind for everything you're eating. And you're gonna add it to the points you've had for the rest of the day. I am not going to do that for the rest of my life.
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Are you going to want to do that forever? And
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what if they don't have that information on the menu, then you got to go on to an app on your phone, or you've got to search the internet on your phone, chatting about what should be such a simple and enjoyable meal process. Yes, just a simple meal, with family with friends, building
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relationships, enjoying your time together, it's not about the food. But yet you're sitting there and all you can think about is the points, adding it up getting it right, not messing up, not ever eating.
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And then you feel bad when you laugh because you blew it because you know, you went over points. It's just It's crazy.
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guilty, you beat yourself up that adds stress, which then just has a just a domino effect on tons of other things.
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It just makes a hard sad, I hate to see people go through that when I know it's absolutely not necessary for you to do that yourself. It just it doesn't work. It's miserable. It's not sustainable, because it's not enjoyable. And I just hate to see people go through that.
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And we've said this so many times, and we will continue to say it again. Because we want you to know it's true. Alright.
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Number two,
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surround yourself with like minded people who are on a similar journey. You know, this makes all the difference. It makes a difference in your momentum in how motivated you stay in just tons of things. I mean, with Jared and myself, even just in business, when we're around friends who don't have businesses and are interested in doing anything further with business or in areas like that. It's totally different for us than when we are surrounded by people who are excited for us to build our business because they're building their businesses too.
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And we can share business ideas and we can learn from them and they can learn from us and we become as part of this valuable community. All of a sudden we gain this momentum and we're in this thing that's growing and thriving. And it's exciting and it's life, we're living life together. And if you can get in a group like that, it will change everything for you.
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Well, you have other people that are pulling you forward, they're pulling you along with them, you have this group. And I don't, I'm about to share an example. I don't know if this is true or not. But they talked about when you go crabbing, how you can stick a string, I think you put a piece of bait, I think it's a chicken wing, but we're not gonna use chicken wings anymore. You put, put a piece of bait, and then you'll see other crabs grab at that one, one
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that's trying to escape the bad guy,
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I've always heard exactly try to pull it back in.
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I don't know the reason for that. But anyway, the The example is such that if you have people that aren't doing this with you, they aren't doing the same thing. They can even with the best of intentions, pull you backwards, they may or may give thoughts of doubt of Well, can this really work. And again, even with the best of intentions, they may care about you, they may think that, that you're not going to get enough protein, and we've got an episode on that one. But they they can hold your progress.
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Yeah. And so you need to surround yourself with people who are like minded on the same journey. That's one of the reasons we started our free Facebook group smarter, healthy living, get inside that group get inside a membership, something that somebody there that they can share with you, we have our power plants membership, even if it's not our group, get somewhere get people around you who are doing this, because it is going to help you gain the momentum that you need to get to where you want to be.
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This whole thing is about it's not about developing some diet.
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It's about creating new healthy habits that you love. Why is that? Why do you want that? It's because you are a purpose driven woman, you have things you want to do you have places that you want to go in life, these things, these possibilities blow wide open for you, when you all of a sudden had energy enough to keep going throughout your day, you're not worried about your energy, you're not worried about running to all the different doctor's appointments and all that time you spend and all the money's been there and the money on your medications and the frustration and then the stress that that builds. And that effect, that whole thing is like a snowball rolling downhill,
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you may have more times where you can meet with clients like you, you're not restrained by pain, where he's like, Well, yeah, I'm tired, my back hurts.
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And so I will just put that off for another day. So you have more opportunities like that.
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And then you have things happen when you're in these groups, and you're doing what you need to do, and you're on the right path. And now your brain is clear. I mean, I've had brain fog go away, where I have mental clarity that I didn't have before, and you better believe I'm going to get a lot more done in my business, I'm going to be able to teach my children more clearly, I'm going to be able to connect better with my friends, it's going to affect my marriage, it's going to affect all these different areas of my life, just by getting around like minded people. And getting getting in those habits together, encouraging one another, you know, we tell people in our group, get on there, it doesn't matter if your pictures are good enough. Or if you feel like they're good enough, you know, people
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have assigned Senior Living guys know and
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you know, people have this idea on Facebook and social media, I've got to put up this big front and everything's got to be perfect. And it's got to get like look like a magazine picture. Grab a picture with your phone and encourage somebody in the group and then take from them when they throw their picture on there. Look at that they use this ingredient that ingredient this ingredient, it will keep you inspired to where you'll know what to do next, or what you want to try or what you don't want to try right now. You can celebrate each other's wins, you can get encouragement from people inside that kind of group as well. So it's just huge. So that's number two, surrounding yourself with like minded people. Number three,
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set up your environment for success. Now, specifically with this, if we're talking about your food, there are many aspects but right now we're talking about your food. If it is not in your pantry, your refrigerator, or wherever else you keep food, your glove compartment, your purse, the desk drawer, then you won't eat it. Now on the flip side, put the healthy foods, put the fresh produce the freezer bags full of frozen blueberries, you mean things of that nature, so that when you're hungry, what do you reach for you reach for what's there. So how you organize your environment around you,
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Modesto, your purse, your desk, drawer, your purse, any of those areas, but don't think about I've just got to get this thing out or that thing out of my life. And again, Jared said if it's not there, you won't eat it. Well then we think about the junk foods and the things that are sabotaging our health. But also if it's not there, you won't eat it the good stuff. So if the good stuff isn't there, you're not gonna eat it either.
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Right? So the key here is set up your environment for Success. As you remove one thing, you put something back in its place that you enjoy just as much or more, but that's going to benefit your health. So you have to learn how to make those same foods, the same things that you like with different ingredients. Same foods, we still eat pasta, tacos, burritos, pizza, Shashi Bosh sushi, shepherd's pie bread 60, which is typically filled with meat, right? I know how to make that I have a family recipe that I've completely changed and it doesn't have meaning
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for me and dairy. I think a lot of times we use dairy, the mashed potatoes. So this is completely dairy free.
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And it's amazing. We love it better than the original.
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Yeah, so there's ways you can do that. So learn the ways to replace, you don't want to just get rid of fades. If you get rid of it. Like Jared said, there's this whole there, he's talked about this before, you know, now you're left with this empty space? Well, when you're left with an empty space, you better believe something else is going to come in and fill it.
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And it's probably not going to be a good thing.
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Yeah. So you have to be intentional about that, right?
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be intentional and fill those spaces. That's number three, set up your environment for success. Number four,
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stop focusing on what you can't have. Now this comes off of number three. But when you're trying to make a change, you can't be all heartbroken over, oh, I just wish I could have that or Oh, I wish I can't have I wish I could have this thing. What you need to do is you need to find those excellent replacements. And if there's one you don't enjoy, find another one that you do start creating that arsenal of favorite items and tweak them add spices to
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an arsenal, that's what we call it.
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And then you start to look forward to those. So it's almost like a deprivation mindset. You don't want to think about that. You want to be more of almost like a prosperity of this. I have these foods that I can enjoy. They're good for me, they feel my body. They're delicious. It's a win win.
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When we talk about stop focusing on the things you can't have. One way is just like we talked about, find news ways to have it. Okay, that'll build your health. But the other thing is, you want to stop focusing on what you can't have, like, you say, Well, I can't have meat.
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Well, there's only so much you can do with meat. I mean chicken is chicken. All right. But there's a ton of different vegetables. Even within one category. We've talked about this before you talk about legumes, there's beans and peas and beans and peas and lentils.
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But then under just beans, then you've got a bazillion different kinds of beans, you know, maybe you only think about kidney beans and black beans. But I could go on and on about the different kinds of beans that you could try. And they all taste different and they're all amazing and they all have different nutrients and there are hundreds
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of them we still haven't heard of.
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So it's easy to stop focusing on what you can't have and it's easy to start focusing on what you can because there's a lot more you can have that you've never had before.
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And just going back to chicken chicken tastes like chicken. what you love about it are the spices, the seasoning the sauces, and those are all things that you can do with the fruits and veggies. Well what if I found me I don't know you might want to put a sauce on fruit but with vegetables and the legumes so you can replicate a lot of these flavors by utilizing the herbs and the spices and the things that you love about those traditional dishes.
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But what if I want to put a sauce on my soup?
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Did you mean fruit?
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It means great, but I like sauces on soups free whatever I like sauces okay hot sauce goes on my soup fried I don't think how do you just hot sauce but I bet you I could come up with some kind of
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come up with some amazing sauces route so
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I love creating sauces.
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Really easy sauces gonna
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happen this is where you can let your creativity run wild like create new things that have never been discovered before.
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Yes. And then next thing is what what's our next thing find new ways to replace old favorite favorites and we talked about that Sam you know you've got to find ways to make the recipe upgrades. Learning to do this leads to success because when you learn new ways to have your own favorites you're not going to feel deprived you know if I couldn't have pizza or tacos or burritos or or shepherd's pie or some of those all favorites that I love chili or RM like a meat sauce for for my I love loaded sauces like meat sauce or let's talk about cream. Okay, you guys know if you've been around here for any length of time that I am the Dairy Queen. Let me tell you, I love me some Fettuccine Alfredo.
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We eat it a little different than we used to we whole grain noodles, right and I have a way that I certainly at the time that I found to cook those that I like them now. And it doesn't have to be whole wheat. You can use whole brand rice noodles, things like that. We don't need a ton of pasta. It is slightly processed, but we do eat it from time to time. And when I want a ball. I'm not gonna have to say to myself, you can't have that right We can have it we're just having in a different way. So I've learned how to make an incredible fettuccine alfredo sauce a garlicky Alfredo sauce just as cheesy as before.
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Absolutely no cheese. And no, it does not have any nutritional yeast in it either. You do not have to have nutritional yeast to get a cheesy flavor. But anyway, all that to say, find ways to replace your old favorite foods with new ones that are gonna make you feel great, not sluggish not having to just barely survive every day feeling like you're just sitting there watching life pass you by.
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While everybody else seems to be out there living there's, you deserve more than that. We want more for you than that. And it is completely within your reach.
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And when you eat well, it'll energize your body.
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Absolutely. So the next thing is don't worry about nutrient biohacking. And what we mean by that is, you know, what foods have this nutrient? what foods have vitamin C, what foods have vitamin B? How can I get more iron? How can I have more this unless you know that you've had your blood drawn and you're low in some certain nutrient that you need to get more of eat variety in each category, get variety in the categories of the five foundational foods go back and hear that if you haven't heard that episode yet. Get variety, even within the categories of different nutrients, be trying new things rotating what you have, don't just eat rice, there are a lot of grains out there besides rice. Don't worry about nutrient biohacking, you're going to get the nutrients you need if you eat a variety of foods. This is not it's not sustainable. And you can't possibly remember at all, if you're just worried about how to get nutrients from what how am I going to remember which foods have more of this and that and this and that. And
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vitamins though it's also minerals, trade different.
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There are other phytonutrients that are found that aren't technically vitamins or minerals. But that also do have beneficial effects. I know, whenever Anita, when we were trying to find some solutions on the internet, she would do some research and find that maybe this one particular nutrient was good for this. And so we went through hundreds, if not 1000s of dollars of supplements in the beginning trying to find stuff.
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And really most of them didn't help.
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Yeah, and you just the nutrients are in your feed nine times out of 10 there are a couple that we recommend when you go healthy plant base. We'll be talking about why that is because really, you can get most of your nutrients from eating this way. But we'll talk about a couple that you may want to look into and why that is is a very good reason for that. And we'll talk about that. But what you need if you're like me, I mean, I'm a busy mom. I have four children aged eight to 16 I homeschool all of them. I didn't just start doing it with Coronavirus. I've homeschooled them since my firstborn was of the age well, she could read with me. I mean, I've been reading to her since basically I was Carrie born. Yeah, really, even when I was pregnant, I read to her. But there I mean, so I've got the four children, right we homeschool I I do the housework I plan a lot of the things around here, I run a business, there's all the I understand busy, we get busy, we're not both to he's extremely busy, he's got a lot on his plate, you have to have a way of doing things that will work with your life with your busy life.
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And living this way, trying to biohack nutrients would drive somebody crazy. He's just not gonna work for the long haul. We want to help you guys escape these mindsets, these ways of doing things like I have to weigh myself all the time. And if I go up or down a couple of pounds, and I'm going to freak out, we're going to help you get released from a lot of those things, so that you can move into building a life that you love. That's gonna last it'll make you feel great. Thanks for joining us today on smarter healthy living. We've loved having you here. Make sure to leave a review and we'll look forward to seeing you on the next episode.
