Transcript
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It's time to go shopping.
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You're walking around your grocery store, pushing your buggy looking in the produce section wondering, what should I put in my buggy? That looks kind of good. I'm not sure about that. But you just start picking up things you want to try. And we're all for that you need to be trying new things on a regular basis. But did you know that there's an even better way of how to choose your priorities and how to know what's the best thing to put in your cart?
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That's what we're talking about.
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On today's episode. You're listening to the smarter Healthy Living podcast where we firmly believe that getting healthy should never feel like torture.
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We're your host, Jared 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. Hi, friends, we're glad to have you joining us today on smarter healthy living. We're thankful that you took time out of your busy day to spend time with us.
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And we can't wait to share this with you. Now when you go to the grocery store, and you go into that produce section, which we want you to learn to love that that's our favorite area of the grocery store.
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That's our playground.
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Oh,
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yeah, we love it. I mean, it's beautiful. Where else can you see all those colors and get those incredible bursting flavors that you can get?
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I have also been known I'm not saying to do this, but I have been known to juggle a couple of bell peppers. It's so true.
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Yeah,
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it's it can be a fun experience. And
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that was years ago, and there were no security cameras, I was able to get away with
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your mess.
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Anyway,
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and we want you to go in and just enjoy a look around and see what's really colorful and what you haven't something you haven't tried, locate one thing that you haven't tried, try it.
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That's a great way to branch out. But when you're ready to take it to the next step, we want you to know that this is a great option to look into. And it's very simple to do. And that's what we'd love to share with you the simple tips and secrets and things that you can do to optimize your health. So what we're talking about today is buying what's in season in your area for that time of year, you can easily find that online here in America, what's going to be in season right now. It's the coldest the coldest months of the year. So we're going to look at things that would be in season right now. Why does it even matter though? Well, that's because it's going to be what's freshest and being freshest, you're going to get the absolute best flavor from that produce that you could possibly get. And it's going to be the most nutrient dense, which I think might be even one of the most important things. Because we're looking at helping you get your health right, not just eating food, but eating the food that's going to power your cells. Well, to give you the energy and the clarity of thinking that you need to do all the things that you want to do.
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And when things are in season, they can be left on the plan until they get to their absolute ripess and then be picked which is what allows them to have as much nutrient density as they possibly can have. But they also have a much shorter transportation time. So it's not something that has to be picked two or three weeks before it's ripe, and then sit in some type of container on an airplane to train whatever the case may be.
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Now, we're not against some of those things, because it does allow you to have a variety of foods, but to optimize your nutrient density to optimize the flavor, getting in season is going to be best. Now another benefit too, is that there are many times going to be less expensive. Yeah. abundance, you're going to have a lot of them available. So that's going to drive the prices down. And
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that's why here in the winter, you'll see things like sweet potatoes and apples and pears we're going to talk about some of those things. You'll see them a lot cheaper around this time of the year because they're more abundant because they are what's in season. All right, so the first thing we want to talk about today we'll go into apples and pears since we brought that up. These are a great grabbing go food. We like to call foods like this the ultimate fast food because they're already prepackaged for you. So you just grab those and head out the door. But in other things we like to do with those is we like to cut them maybe with the apple core and peeler we do that with apples we have this one that we love and we'll drop the link below for you. It's fantastic.
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The kids love it. They eat more apples because of it. And basically it just cut you push it down on the apple and it cuts it in great slices, perfect slices in a matter of about I don't know five seconds. And then you just have the core cut out which a lot of times our dogs love that so they get a treat of that or M
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You know can he proceeds?
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Well yeah, and then we go ahead and also would dip that in some type of net better The kids love to do that and then sprinkle things like pumpkin seeds or sesame seeds or flax seeds on that
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pumpkin spice or some type of spice mix on it.
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That's really good. And it's also incredible to chop up and add apples and pears to your salads. Of course, you can make fruit salads, but you can use those on your regular salads.
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You know, a lot of times we make salads, we don't think about adding fruit, but it's really good.
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Having that little bit of sweetness in it really yeah.
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And it just makes a flavor burst. And you know,
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apples, pears, blueberries, oranges, we love adding all those things to our salad. And then you can just take the apples and pears, chop them up, bake those you don't need any kind of oil or butter or anything on that bake those in the oven. Wash, chop, bake, add some cinnamon, add some lemon zest, make apple or pear sauce, you can easily do that on a crock pot or an instant pot.
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It's incredible. And take a look at the apple sauces that you're normally buying in the store.
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Not only are they not the freshest The other thing you need to see as the ingredients that are added to it because a lot of times it's not just apples and pear. So you want to be aware of the ingredients listed on this ballot. And
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with those products too.
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And I'm not blaming anybody but they they may not take their their prettiest fruit, they may take their ugly fruit, because they're cooking you're not going to see it. So it may play into its its freshness in nutrition density
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that has a lot to do with processed things as well. Now, obviously that says very minimally processed food apple sauce, but you do need to be aware of the ingredients. And what's going somewhere with that with the processing. Oh, like things like tea. This is a little bit off topic, but I want to go there for a second. So when you bought tea bags, instead of loose leaf tea, you're going to get the basically the dregs of the tea plant. So it's the crushed up leftover stems and things like that that aren't really the prettiest parts of the plant, probably sometimes this lot may not be as nutritious as what you would get if you bought a loose leaf tea. So sometimes open up a tea bag and look at what's inside and then buy a loose leaf tea and look at that, and you'll see the difference, you'll
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get more of a premium product that way.
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Yeah, so it's best to be able to always see what you're eating. And then if you want to process it, it's so easy to do that just to put those apples and pears, chopped them up quickly. You can use something like the corn peeler to make it faster or you can even throw them in a food processor die some app small, toss them in your crock pot, let them cook till they get soft. And you have applesauce. I mean it really is that hard.
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That's how simple it is.
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All right, our next product. Our next food item is a cultural icon. It absolutely
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we love them.
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We love them. A lot of people love them. There are a lot of products that have this, this fruit on it. I think technically it's a fruit.
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Our daughter has a blanket with it on there. She has a stuffed animal of it. What
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we're talking about is the avocado.
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We love them and they are completely delicious, creamy.
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And when you're leaving a lot of those fats behind and you're not anyone's made the oils that are pressed out and things like that. You want to get your fats in a natural way that tastes really great. And avocado just happened to be in season here right now. Because well a lot of them that we get here in this area they're imported from areas where they are in season. So this is the peak growing season from November to February. And this is a time that they're the creamiest most delicious. We love to mash these up and make guacamole avocado toast we'll slice them put them on toast.
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It's incredible. What do you do if you can't eat sour cream one very easy way if you choose not to use sour cream is to mash the avocado up. Put a little lime and some lime zest or lemon and lemon zest and give
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it the Tang Enos of the sour cream. Yeah, not going to taste exactly like it you're not going to eat a spoon and think oh my goodness, I'm having sour Okay, I
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just have to say I think it tastes better. But then this country a dairy queen who has a sour cream at fanatic I added it to everything I even taught my omelets with I loved sour green, but we love it. We
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put it on chili replacement. I think there's some others we've done but we just had chili a couple days ago. That's what stuck in my mind.
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Yeah, we used it.
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We use it in multiple forms for those types of replacements.
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I love to kind of map dice them put them in your salads, I would add them at the end if you're going to toss the salad because otherwise it'll they'll kind of mush up and not be very good. But you can leave them out just what you do is bring them home leave them out on your counter until they get soft and creamy and little soft to the touch. Then you can put them in your if you're not going to use our model. I put them in the refrigerator and they last about a week that way. Now next we have beets beets are delicious and enjoying them regularly guess what it's been shown to reduce blood pressure.
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They're also high in fiber like other plant foods, which is critical for you to get on a regular basis. Why? Because that's the food that feeds the good bacteria in your gut. If you know anything about gut bacteria, it is absolutely huge.
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What this will do for your health, whether the good bacteria are flourishing, or the bad ones are, can greatly affect your health and plant foods feed the good bacteria, the fiber is our that was basically the food.
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It's the
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bacteria food, and there are no fibers found in animal products.
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Mm hmm. So you hear about prebiotics? Well, that's what fiber is. And so you think about eating the prebiotics, getting it in a natural form. People talk about take your prebiotics, try to get your prebiotics, but
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he did in your food, you're eating plant based, you're just automatically doing that every day.
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Right? And you know, animals have no fiber none. And what was this statistic, we cheered it earlier on another episode, I think it's 98%.
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Something like 95, or 98%, it's a huge majority of people are walking around with low fiber.
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That's why we're getting all the intestinal diseases, a lot of the cancers that are happening today, because we're not feeding our good gut bacteria, and they're not flourishing. And then we end up with all these problems related to that. So make sure the more plant foods you can get the better in or out of season, but in season for the most nutrient dense. Now, a good thing to be aware of is these facts that we're sharing. Like we'll say beets are great, they're high in fiber well, so we're all all other plant foods have a lot of fiber in them, right. And we can say, well, it helps reduce blood pressure.
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Yes, that's scientifically shown. If you have high blood pressure, start eating beats every day. Now it can raise levels of things that are good for you in your blood and help with that for hours and hours and hours of the day. But you need to eat them regularly to get that benefit. It's not like you're getting one beat per month and say I want to lower my blood pressure with that you need to be getting these things on a regular basis and rotating through through your diet. But what we don't want you to do is say okay, I've got to remember that beets are great for fiber.
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Just remember that plants are great for fiber. So get a lot of plants, I made those for my nutrients. You I don't want you to say okay, this vitamin is in a beat. And this vitamin is in that unless you know you're low on that vitamin. And your doctors told you that what you need to remember is that all plant foods contain a variety of nutrients that your cells absolutely require. And you need to get them in a variety on a regular basis. But it is good to remember if you have high blood pressure to eat more beets, but in general, just do yourself a favor and eat more plants, it can change your whole world. Now going back to beets, what are some of the things that we love to do with beats? Well, it's great to take a raw beat and just grate it, add it to your salad, add it to your sandwiches to your raps, roast them in the oven. Do you need all for that?
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No, you don't need oil. So don't feel like you have to put oil on there. If you're worried about something burning, drizzle a little water on it. I mean, it's easy to do, it's not difficult and you don't have to wrap it in aluminum foil either. And I saw people talking about roasting garlic and everybody that rice garlic, they wrap it in aluminum foil and put it in the oven.
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It's absolutely not necessary and it doesn't need any oil. So there are ways to do that. It's super simple. So do not worry about this being difficult when you have somebody to show you how to do it so that you don't worry about all those little things and you're no longer counting numbers and points and worried about depriving yourself and portion control. Now it's not necessary, you just need the right foods, you need to start taking out the ones that are harming you and adding in more of the ones that will make you feel amazing. Next on our list did you
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want to sell there's a little bonus with the beats that you can actually eat the greens on them. And the greens can also be a very good indicator of whether or not they're fresh because if you get the beets and the greens are obviously limp and dry, then it's going to be an older product and
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not have the nutrients like a fresh beat would have.
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But the other thing about that is we want you to know to eat them quickly wash them well.
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They're usually quite dirty because beets obviously are in the dirt around. Yeah. And so you want to go ahead and really scrub those oil and then eat the beets quickly. I'm not the beets. Well, you want to eat beets quickly shape the greens as well because they will wilt and get all rather quickly. And next is cruciferous.
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We love cruciferous. We eat a daily ton tons of health benefits in them. And we won't go completely into that but just know that they are fantastic for you.
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Well, kale, you usually think about that as a leafy green but it's actually a Christmas.
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surfers family. Yes.
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Now, the common ones we eat regularly are broccoli, cauliflower, and cabbage and kale and kale. Yes.
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But you've got to think about variety within this too because I want you to think about cabbage. It's not just great Brussels birthings about Yeah, those are amazing brussel sprouts are and they're definitely in season right now as well. You sometimes even see those on the stalk and it's just beautiful to see how lovely and fresh they are. You know ones that are all brown or wilty looking leaves guy for the darker color. Anytime you're looking at a vegetable look at the darker colors. That's always a good sign especially with the green veggies
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and with brussel sprouts if you've ever had them and you feel like they're just nasty you hate them. It's only because you haven't had them prepared. Well yeah, and there's I think that's the case with all of these foods in writing thought that's just disgusting. It's only because they weren't prepared cooked well.
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Yeah, and really just think about if you have something that you don't like and you think I just hate that vegetable I've hated ever since I was little. Try a different ways and try it again later after you've been doing this for a while because your taste perceptions will change. Now, these cruciferous vegetables broccoli, cauliflower, brussel sprouts, cabbage, kale, they are powerhouses for preventing and fighting cancer. Wise we like to get those we love eating them in Star fries soups. What's your favorite sugar
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I really started liking having them as salads. Lately, we've been using them replacing some of the greens now we may still put stuff like the the green leaf lettuce or red leaf lettuce, Iceberg lettuce but we started cutting them small almost like a slob but not completely a slaw. And they they stay crunchy. Love them for leftovers the following day because they don't wilt like the leaf lettuces do.
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So he's referring to cabbage. So I will cabbage and really thin strips, and then slice it more like squares on top of that. I mean, you could slice it however you want. You can leave it in the thin strips if you want. But the thing about cabbage is you can eat leftovers the next day like Jared saying, and it doesn't go soft or limp and yucky.
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It has that crunch
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it has it maintains the crunch, even you can make it an hour or two before dinner, and go ahead and put your dressing on it. And it's not going to do that. No, sometimes I'll mix in lettuce if we're about to eat the salad. But nine times out of 10 when I'm making a salad, now, it is going to have red or green cabbage in it. Because it's just it tastes the flavors and maybe mazing it gives this crunch. And I love crunchy things. If you're a person who likes chips and crunchy crackers and those kinds of things, and you're trying to get rid of that more and more.
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Having that crunch of cabbage can be really nice. I enjoy it.
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And one thing with cabbage and all the cruciferous vegetables, specifically what we have learned is broccoli, cauliflower, and cabbage. If you cut them about 40 minutes before you eat them, it actually will boost the component within those that helped to fight cancer. So you can and it's great because you can prepare these ahead of time, that's a great time saving technique that we'll do sometimes will come up and bag them and put in the fridge. But that boosts the cancer fighting ability of those foods.
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Well, what's interesting, of course, when you eat them more quickly, after you buy them, you're gonna get more nutrients anyway, if they sit in your fridge a longer time, you could still eat them if they look good, but you just don't want to let them sit for any longer than necessary because as soon as he dies, the more nutrients you're going to get.
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And you're more likely to eat them and your kids are more likely to grab them if they're already cut up. So the sooner you come home, if you're able to cut those out, like the broccoli or the cauliflower and a little we call them trees. So say you have little kids start calling him for your children. Hey, we're gonna eat our trees, our little trees, and you can let him Yeah, let them set it up and make a little scene out of the trees. And maybe a little carrots could be like stumps, I don't know just come up with some way to make it creative.
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They love building stuff with their food and eating it as they go give them a healthy, like we'll talk more about children and helping children love this way of eating. But this is one way that we've done it over the course of time and our children will eat almost anything and three of our children aren't genetically our own. So it's not like they got the genetic eating produce gene, which is not that there's any such thing I'm just saying, you know, some people say, Oh, well, their kids just eat that because they like it and blah, blah, blah. But they've been around it their entire lives, their environment.
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But even for kids that aren't around it, it's not too late. I mean, it's not too late to start introduce, we still introduce new things from time to time when we find out about something new that we just haven't been around much. And we'll introduce that and the children are willing to try it because we've really tried to make it fun and that's one way that you can do that. So cabbages are great for salad crunch and then think about stir fries. They're great for all these cruciferous vegetables and also grain bowls.
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Grambling is going to become one of your greatest friends. And it just, it makes me so happy. I just want one right now just talking about it. It makes me so happy,
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quick, easy, delicious, very nutritious. You get such a variety. And you can change it up so many different ways.
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Absolutely. So that's one of those formulas that you need to really nail down is get somebody to show you how to do a green bowl and we love doing this and showing people how to do that. Now, Kiwis. Next, of course, they're packed with vitamin C and they make a great snack you can get those golden or green and just don't let them get really soft. You want to buy them when they're a little bit firmer to the touch. With just a little bit of give because they can get really acidic if they get to right. Next are one of our favorites. You want to share that one?
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They are sweet potatoes.
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Yeah, we
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love the sweet potato.
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Now what do you think? What color do you automatically think? What color comes to your mind when you think about a sweet potato?
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We're gonna give you a few minutes to decide. No, we're not typically orange.
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Yeah, orange sweet potato. But did you know that there are white sweet potatoes and they're pretty readily available in supermarkets today.
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What about purple sweet potatoes? Have you even looked for anything different or do you always go and grab the yams and the orange ones if you eat them, some people forget there are sweet potatoes and don't eat them at all unless it's the winter holidays or something like that. And then they think oh they think about a casserole or something they like but we eat these year round and they are absolutely incredible bursting with flavor and if you like sweet foods, and you're looking for a way to replace sweet foods in your life and you want to take out some of the sweets and junks and candies, get your sweet potatoes. They're super easy. People tell me this is hard. I don't have time. pop it in an instant pot. You know you can cook sweet potatoes whole and instapot you can cook them in your that it takes an hour like if you're a home and you're just running around doing some stuff and did some house cleaning or whatever at the house. pop them in the oven. It takes an hour for some of the biggest ones to cook it's just not hard you wash them and put them in there. You don't have to oil them or anything. Nothing.
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Put them in there and bake them in joy your sweet potatoes. The white ones are more the consistency of like a baked potato. They're thicker, a little starchier absolutely delicious. If you have not ever tried a white sweet potato, get yourself to the store. Buy one now that's one of the first things you need to try. They are amazing. The purple ones are thick like that. Delicious. And ask yourself When's the last time you ate a purple food that was healthy? a purple vegetable?
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Do you eat red cabbage? Do you eat red onions? Do you eat purple potatoes? Most people don't. We need the purple.
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There's special they're special phytonutrients inside purple.
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That is incredible for you do that for yourself
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now. And as Anita said earlier, these are probably more available than you realize because I think we have our tunnel vision we go in looking for specific things. And then when we see it, boom, we get it and we don't recognize or notice the things that are around it.
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Because we're getting started doing this. We have a few supermarkets around us that deal with more organics and more natural foods. And they're just they're there. We don't know that we noticed them before. But as we started discovering these and thinking wow,
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these are delicious and then you start seeing them at the regular supermarkets anything they've been here all along and I bought bought them and never even noticed parsnips do every two parsnip looks like a white carrot looks like a big white here. They're delicious.
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When's the last time you had a parsnip? They're an incredible number of things to try. Try something new. All right, moving on from sweet potatoes winter squashes. Winter squash is delicious, acorn butternut and Kennedy's couch. Oh yeah, it's great. Well, so the acorn or butternut or pumpkin things like that. You want to cut those into cubes, bake them. You can even bake them hold I'm not hold but I usually slice them in half and turn them face side down on my parchment paper and it's just such an easy way to bake those.
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Again you don't need any oil, spaghetti squash you can make those very simply again popping those into the oven is one of the easiest ways and you break it apart with a fork rake it apart and it makes strands like spaghetti and you can put marinara sauce, wonderful new thing to try. Now this is cold weather season and that means it's prime time for citrus. Do you have a citrus grove near you? Do you live in Florida or somewhere else that has citrus groves go and pick your fresh citrus straight off the tree? If not, they're going to be in abundance in your stores oranges, grapefruits, tangerines, lemons and limes, enjoy those again the ultimate fast food, grab those and go keep them on your desk at work.
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And just salad simple fruit salads, lemons and limes. We recommend Oh yeah, those are good. We've already recommended those and I love that in my water in the mornings it just makes you feel so good. It gives you that burst of energy in the morning gives you the vitamin C can actually even help with kidney stones if you've ever had that issue or keep you from developing them which is really great. And you want to watch these well though because a lot of times citrus is heavily sprayed and we recommend organic when you're buying citrus, if at all possible. And this is the other thing the zest often gets left on get the zest I'm telling you we have found that the scientific research shows that if you eat this, this this and it can increase the speed of DNA repair, you know as you're going along on a normal day, you're Getting DNA damage and over time, things like that can lead to cancer and other diseases.
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But you can help to fight cancer by getting that cyst in there.
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So if you normally have lemon water, or that's something you want to start doing, you're going to grate that zest off there, the colorful part on the outside with all the healthy oils and, and those nutrients because you're leaving so much in that package by just throwing the zest away
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with the zest, there's such a burst of flavor with that. Now when we get in any of our dishes, like with chili, we'll take the zest of a lime and put that in there. And it's such a strong flavor that you get in there. And it hasn't benefited the flavor. If this is needed for whatever you're preparing without watering it down. Like if you were to squeeze the juice in there, right, whatever it is, you may not want that. You can just put the zest in there and stir it in. And boom, there you go. You got the flavor.
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Yeah, so you're making a quick sauce underneath trouble or addressing and you think I don't want it any thinner. But I want that flavor in there. It's a great thing to do just to add that CES. But seriously, we are just scratching the surface here. There are a ton of other veggies and fruits that are in season right now. Look it up find out what's in season in your area. Ask your the produce manager of your favorite store what's in season right now. What would you recommend? What's the freshest thing that you've got right now that you just got in, eat lots of produce, but do keep it in season in mind. Don't let the fear of that though, keep you from buying your produce. If you think this is just too much.
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This is overwhelming. Just get a variety ate the rainbow that's going to give you the absolute best nutrients possible. We want you to focus on adding one simple thing, then another simple thing and pretty soon your life won't look like it once did. You won't feel the same. We're thrilled to help you get back to doing the things you love. Where does the time go?
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That wraps up another episode.
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couldn't believe it. We've
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just been having so much fun.
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We hope you have too.
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We've loved having you join us as usual. Take a moment right now to leave a review because we absolutely love hearing from you and until next time, here's to your help.
