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Episode Number four. So what's the deal with calorie density? Stay tuned to find out.
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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, and let's get started.
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Hey, welcome back.
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Today, we sat down at our dining table with our four children to enjoy a nice family meal together. We had mashed potatoes and rutabaga, amazing, sweet potato casserole, green beans, stuffing, and even cranberry sauce
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You're making me hungry.
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It looked amazing and smelled amazing but tasted even better. We all ate, enjoy every bite and even went back for second helpings. When we finished we felt full and satisfied. Then as we clear the table, one of our children said, you know, the nice thing about this meal is that it tasted great. And we won't regret eating any of this later. What a different story this was for us than what it had been a few years back.
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Yeah, at that point. At that point, we just had a light bulb moment. This year, we'd filled our plates in as much as we wanted, enjoyed every bite and walk away not feeling miserable and overstuffed. Just because we had naturally without thinking about it. Eating a ton of less calories and a lot more nutrients to and we knew we had to share this with you because I'll never forget when I first learned about calorie density, it absolutely blew my mind. So what exactly is calorie density is the amount of calories in a set amount of feed. Usually you measured in calories per pound.
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Now understanding that concept, it was eye opening for us, right, Jarrod? Yes, because it just gave us freedom. It gave us freedom over our food choices.
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It allowed us to fill our plates with the good stuff without ever having to worry about counting calories. Instead of needing to deprive ourselves, we learned basically to just enjoy the less calorie dense foods. And we actually began to crave those in a really short time.
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Now think about a tablespoon of regular oil, any bottle of oil, the ones that many of us use to saute, bake grill, stir into our sauces, even salad dressings, just that one tablespoon of oil has 120 calories in it.
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Now think about that for a second.
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Yes, it's such a small amount, but 120 calories.
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That's a ton.
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Now think about how easy it is to eat that small amount and never give it a second thought. Picture yourself putting together salad, chopping the lettuce, cutting the tomato, adding any of your other favorite greens or veggies. Now open a bottle of your favorite dressing and pour it on just like you normally would. How much of that? Did you add? Was it a tablespoon? Maybe two? Was it half a cup? A whole cup?
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Yeah, I'm pretty sure mom has a half cup, at least it might have been. Maybe they're just so many ways, and to get dressings on your salad that don't involve oil, but we just didn't know. And so we would put them on and it would just be filled with oil. And we there was even one point we were convinced that a certain type of oil was great for us. And we just added the extra oil on purpose.
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Well, we were told it was healthy. So if a little is good, more must be better, right?
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Yeah, so the point is that in this one instance, it's really easy just to add way more calories than you realize.
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Because of the calorie dense density just in oils alone, just that one tablespoon would have 120 calories now start adding that up.
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On the flip side to get that same 120 calories by eating strawberries, you will need to eat two and a half cups. That's two and a half cups. That's such a huge difference. Plus you will get far more health benefits from all the health promoting nutrients and those strawberries than you would ever from the soil. Now a side benefit to with the strawberries is that you get all that fiber and all the bulk in there and it makes you feel full, much much faster. The reason we want you to understand this concept is because knowing which foods are higher in which foods are lower and the calorie densities makes choosing the right foods so much easier. And really It honestly become just automatic. It becomes habit, a good habit that you really, really love. There are some whole plant foods, though that have higher calorie densities and others like nuts, seeds, avocados, dried fruit, etc.
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You know those are my favorites. I love those.
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They're delicious, and...
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We eat them.
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Yes.
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Most every day.
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But the good news is, is that they are still very healthy and full of nutrients, you would only want to just be aware of how much you're eating eat less each day if weight loss were a main goal that you had at the time. If you choose lower calorie density whole plant foods, you'll automatically leave behind many of the processed junk foods that actually set your body up for chronic diseases that are widespread right now like high cholesterol, high blood blood, high blood pressure, diabetes, and so much more.
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Well, what is the takeaway here?
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The takeaway is that whole plant foods, in general have a much lower calorie density than animal products and highly processed foods like oils, white flours, and things like that.
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So what can you do this week, just try getting some of the added oils out of your life.
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When I did this, a huge portion of my joint pain went away. I was in shock and it didn't take that long. I'm thrilled to let you know that it's never come back either. If you normally saute with all, why not try just saw Tang. Without it, your saw tastes would still get nice and golden brown. Even without the oil. If you want them to be that way. All you need to do is just start the monkey usually would while you're cooking. And if the pain seems to be going a bit dry, one thing you can do is add a tablespoon of water at a time.
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And you just continue to saute it. Now, don't add more than that at a time or you end up steaming you want saute. And that's all you need to do for a simple and delicious pan sauteed Oh, and don't forget to season it up with some of those really good herbs and spices that will make it taste great. And add more nutrition to thanks for joining us today. Click the button to subscribe or follow right now and then reach out to us with your questions and let us know what you'd like to hear on upcoming episodes. We like to hang out in our private Facebook group smarter, healthy living.
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So come on over and join us and we'll look forward to seeing you there.
