Transcript
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starting something new can be completely overwhelming.
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Because you just don't know where to start and you're thinking long term, you start thinking about, wow, I'm gonna have to change everything. And this is going to be forever. But what you really need to think about is smaller chunks of time.
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We're all about making this way of living easy for you. So tune in today and find out one simple way to make adopting a whole food plant based lifestyle enjoyable, and fun. You're listening to the smarter, healthy living podcast where we firmly believe that getting healthy should never feel like torture. We're your host, Jared and Anita Roussel were college sweethearts, and health professionals who helped 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. Right now, we want you to think about when you started new things in the past, think about how sometimes it's felt overwhelming, like we were talking about in the beginning, right? Sometimes it can be very overwhelming, but you don't want it to feel that way. You don't want to start off on that track.
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Why not give yourself some simple steps you can take in the very beginning, that make it really easy for you. And that's what we're all about. That's how we're sharing this secret with you today. We want you to just think about the next 30 days.
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That's it 30 days, don't think I'm going to do this my entire life, this is something you have to take on and immediately do everything perfectly. cut yourself some slack and start thinking about just 30 days. I could do that.
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Yeah, 30 days,
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I mean, right, it becomes more doable. And then all of a sudden, you think, yeah, that's not gonna be anything real difficult. And so you get into a group of people who surround you who cheer you on and who are on the same path, then all of a sudden, you're gaining momentum, and you make it through the first week and you have a little detox. And, you know, it's typical within the first week that a lot of people find that maybe they feel a little sluggish. Sometimes that has to do with not getting enough calories, because these foods by nature are lower calories. If you experienced that. Make sure you're getting plenty of water, make sure you're getting enough calories on your plate.
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You actually we're giving you permission to eat more. Yeah, that doesn't ever, when does that happen? Does that.
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But it's amazing how this can change everything. And by week two, you'll start an upswing where you're starts feeling so much better. Based on the experiences of the people that have gone before you into this territory, I can tell you that if you can make it three weeks, and trust me, you can if you can learn how to do it in a way that is easy and enjoyable.
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You can do this and surround yourself with the right people.
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If you can just do it for three weeks, you're going to start building these new habits, you're going to feel so good that it would be harder to turn back. And after week four, you're pretty much going to have a new habit set. Yes, you're going to learn a lot of new things. Yes, you're going to implement new things as you go.
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Yes, this can be a lifelong journey that just gets more and more fun and more and more enjoyable as time goes on.
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That's been our experience and the experience of a lot of other people around the world. But right now, we don't want you to get overwhelmed, we just want you to think about 30 simple day. So
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you're committing to this 30 days, this isn't a long term commitment, because you want to make it doable for yourself.
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But what we know based on our experience, and the experience of others is if you do it for 30 days, you're gonna feel so much better, you're going to start loving these new foods so much you're going to learn one to learn how to do it more, to dive deeper, and to just go further in it. But at the end of those 30 days, what's really important is that you celebrate your wins, even as you go each day, look at the things you've accomplished. And don't beat yourself up over the few mistakes that you might make.
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Use this as learning opportunities, grow and learn and celebrate how far you've come each and every day. Because each step that you take is bringing you closer to where you want to be. Now, the goal goals are a lot easier. You know, we know that if they're reduced into manageable chunks that's going to prevent overwhelm.
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That's what we're talking about here. So why not take your calendar out, go ahead and mark the date that you're going to go for it. Now. You can even mark the finish date on there if you want to and write it out day one, day two, day three, day four. And just encourage yourself as you go in that way.
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Maybe even build in some little things for yourself that you just love to do. And you get to go do those things or celebrate and then why not bring a friend along? I mean, that's going to make it even easier and come into the group smarter, healthy living on Facebook. That's our free Facebook group. Let us know hey Today is day one for me, I'm so excited. You know, I listened to your episode about the 30 day challenge and just put hashtag 30 day challenge and tell what you're doing. Maybe show meal that you're trying or ask for some encouragement or some advice, we'd love to get to know you more inside the group.
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Some things that will help make this easier is doing some basic planning ahead of time.
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And things we teach people in our membership, you know, we walk you through every step of the way. So we start with mindset, you know, a lot of times our mindsets just not right before you start things, and that just messes us up.
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Maybe you think you have to go on a diet, or maybe you think you've just got to find that right pill. Again, we're not knocking medication, there's a time and a place for medication.
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But a lot of times we use it when other things could help, we need to get to the root of the problem. So we need to get our mindset right around weight and around food and around relationships and a lot of different things that play into why we don't eat well in the first place, then you need to learn your reason why, you know, a lot of times you think, well, I want to do this because I have this diagnosis or because I don't want to develop this diagnosis or because I want to lose weight, and I want to be skinny and all those things will those are not really good reasons that are going to keep you going in the long run. And so we work with people to help them learn their deep reason why. Because once you have that, that's going to keep you going at the times when you just don't know if you're gonna want to do it again another day, especially in the beginning. Once you get your taste buds change and all these different things, you gain momentum. And really, there's no stopping you at that point. But in the beginning, that big y is going to keep you going every single day. So you need to be able to learn those things.
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Once you have the right mindset. Next week you want to do is look at meals, start planning head for some that you don't have to get into all the small details just yet. That's a good idea of a general idea to know
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in general what you want to eat. Yeah, exactly. Just plan those things and think, well like chili. I mean, we talked about chili a lot. It's just so easy to do. burritos.
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Well and it's a common favorite for everybody. And it's a great starting place. And it's something that can be very easily changed to just 100% plant based to be vegan.
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Yeah, cuz you're just taking out the meat. Exactly.
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That's it.
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tacos. You mentioned burritos. Yeah, those
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are easy to do.
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Pizza. I mean you can do without cheese or meat. We love pizza without cheese. Think
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about breakfast feeds go back. What about go back to the episode that where we talk about breakfast foods, we have a whole episode on bread, what we eat for breakfast, go back and hear that that's a great way to plan out some breakfast ideas that you'd like to try have in mind some things that really excite you that you want to try that are healthy plant base, and get make a list of that. It's just a simple list. And that's a way to get started on your first 30 days.
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So once you look at things that you're already doing that you can alter, then start looking at some things that are easy to do, but that are versatile. We love grain bowls.
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And grain bowls are very hardy.
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They're very flavorful. We usually put grains, we put potatoes, beans, greens, and just a host of different things.
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And the great thing about it is they're simple, but they're very versatile. And you can put all different types of foods in them.
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Yeah, do not forget the herbs and spices and sauces, or else you'll never make it the 30 days because you'll think this is the most bland, disgusting thing I've ever eaten. Because what do you do with your mate, you put a lot of sauces, spices and herbs on it. If you don't do that to your plants, you're still going to have really more flavor there. But you're not going to be able to taste it just yet because your taste buds are not used to that. And you have to kind of give them a chance to clear up and clean up your body for you to be able to even taste and perceive that the flavors are there. So you need to get those flavors, the same ones that you love the herbs and spices. Get those and some healthy sauces. Look at the ingredients label. Choose one with minimal ingredients that you know how to pronounce that your grandparents would recognize as food right and get those kind of sauces onto our food. We love hot sauces, we found some that we like that don't have a lot of sugar, salt, things like that. Look around, start finding the healthier versions of the sauces that you love and get those on your fade salsa is a great one as well.
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Just choose one without a lot of sugar for sure. And maybe even not any oil added. You have to look around for that find those for sure.
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But the next step you want to get rid of food temptations. Now, there are likely going to be some things in your refrigerator or your pantry or your
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desk drawer or your purse
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or your your center console of your car, all your little food hiding places. But they're likely to be there. And now before you start day one, it's a good idea to go through and look for those and just any of them that you know are not good for you that are going to be huge temptations. If you've got that little bag of Doritos you've got the little hostess Twinkie cupcake I don't do they even make those are some some very Have that, but get rid of those so that they're not there.
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Yeah, they're not there. You can't eat them.
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Yeah. And then I have to say, exactly. And also have to say that if the good foods not there, you're not going to eat that either. So then what do you do next, right? You've gotten rid of the things that are sabotaging you that are blocking your path to feeling great enough to do the things that you want to do in life. Okay, you can't get rid of those and be successful, and not go nutso on it unless you replace it with something that's even better.
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And we show people how to do that all the time we even talk about it on this podcast, go back. And listen, we've given tons of ideas for how to do that. But you really need to figure out how you get that good taste and stuff in there. And don't feel like you can't have dessert. I mean, you keep hearing carbs are bad carbs are bad. Well, fruit is good for you a carb is not a carbon, we'll be talking about that down the road. But what you need to know is you can still have desserts, you can avocado pudding is amazing. We have banana nice cream all the time, you can add tons of stuff into it. It's just like ice cream, we have have it with nut butters and with different kinds of fruits. And there's all kinds of ways to have healthy dessert. So there's still Whole Foods as well. So you can have those treats. Don't tell yourself like am dessert anymore. I can't have pasta anymore. There's about a bazillion different ways to have pasta or noodles that are much healthier than the white noodles you've been eating. So just know that there are ways to do that.
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Start writing down some of those healthier ways. Make your lists, get that basic list going get rid of the things that are sabotaging you that you know, like if you know you got to choose that problem. Just don't buy them anymore. Get those out of your sight and get something that will make your body feel amazing in its place. That also tastes really great.
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That is something that you were just saying a moment ago. So many times we say we can't have. Don't ever say that.
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Now you need to ask the question, How can I have?
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Because when you say I can't have that just stops the whole dialogue right there. You just say boop, I can't have it. No, ask How Can I have it? And then you're you're not stopping?
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You're turning your mind your mindset to let me discover some better ways. And now ultimately going to make you feel a lot more fulfilled.
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Yeah, really, that is a huge game changer. You just dropped a major gold nugget right there. If you don't take anything.
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If you don't
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take anything else away from this, go back and listen to what Jared just said. I'm not going to repeat it just press rewind and listen because that right there was gold, it was gold. All right. Next we want to think about, just talk about celebrating your wins. Because really, you've got to celebrate along the way and
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that they're mentioning again,
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yeah, when you get to the end of the 30 days, celebrate yourself, you've done something incredible. And I can promise you, you're gonna be feeling a lot better than you are when you first begin, there's going to be something that's different. And when you get to that end of that 30 days, please come into the smarter Healthy Living group and say hashtag 30 days complete.
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Let us know snap a picture of how you're feeling. share what's going on with you. Since you've done your first 30 days
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we might even be able to find some virtual confetti. Aha, I'm not sure how yet but if you can do that, I'll work on it for you.
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Yeah, I love it. We cannot wait to hear how things are going for you because we know how this changed our lives and the lives of a lot of our friends as well. Power and plant society. Our membership is opening up very soon. So click the link below in the show notes and get on the waitlist to be the first to know when the doors open and to get special discount pricing. We've loved having you join us again today for smarter, healthy living. And we pray that your day is going great and we can't wait to see you again next time to sit and chat and have a lot of fun together. Until then,
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here's to your health.
