Transcript
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calories.
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Think about her day in.
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But they lost 11 more pounds.
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Yeah, that's huge and
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nothing else was different from what they said in the study. That's amazing. Yeah, it is crazy.
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So you're eating the same number of calories, but you're losing significantly more weight just by shifting how 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 beyond 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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Now, if you missed the last episode, you're going to want to go back and listen to that because this in some way is a continuation of the last one.
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We're talking about what you eat, and when you ate and how that affects weight loss. You know, what we found? Well, the first thing we said we're going to talk about as you are wondering, well, you
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kind of put me on the spot. They're asking me what my favorite breakfast was. That's a little personal.
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Yeah, did that last episode. So he shared the same thing every day. And he shared what I love. It's good laughs if you
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want to change this yet,
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no, go back.
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Go back and listen to episode number 85. If you didn't hear that,
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you do kind of tend to be a creature of habit, though.
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Somewhat Yes.
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But in this particular instance, is delicious. I mean, it's chocolaty goodness. And that's all I'm gonna say you have to go back and listen to episode number 85. It's a food that I love. That loves me back.
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So yeah,
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and that's what it's all about. You got to have those foods that love you back. I mean, that's what plant based 2.2 point oh is all about. And that's what Jared and I teach.
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You know, a lot of times you'll go to these websites for different plant based things and it's all about the recipes and we get it everybody wants recipes. I mean, I've written a cookbook, it's coming out soon for you guys recipes can
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be good
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that it matters and what matters is having a really great one because you have these vegan recipes that are filled with oils that aren't whole food that are filled with just processed stinky, really processed
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foods,
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natural flavors, all kinds of other things. I mean, even nutritional yeast it's hard to find one without nutritional yeast because people come to this and they go nuts ever and they talk about it like they talk about cheese like I'm addicted to nutrition. Have you add nutritional yeast It's so good. And we tried it truth is earlier on and this won't be a nutritional yeast episode I promise but we did not feel good eating it. And so we just listened to our body none of us felt good eating it and really we just get
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if I remember it gave us a headache because it was a number of years ago. So I remember having almost that food hangover that we talked about.
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And we were particular about what can we chose to eat too because they say that the brand matters but anyway you won't find nutritional yeast regardless of how you feel about it. And our ingredients because we found ways as the Dairy Queen as that I was the self proclaimed self professed recovered Dairy Queen. And you know, I had to find ways to have my cheese and my creamy things and my cream in my coffee type dress a coffee type during is because I make drinks Now throw in a few coffee beans, but I'm not a huge she's
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the coffee flavors, not huge for her. She likes just a hint of it.
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Deer does enjoy coffee every once in a while. But we found ways to make it creamy, which is wonderful. If you like cream too.
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When you make it when I make coffee. I just have a black black. I've actually and at one point in time, I was actually putting heavy cream in the coffee and loved it. And at that point, I thought I would never adjust to half and a half. But I did. And then I thought I'll never adjust to having coffee without creamer. But I did. And I actually enjoy the flavors, those nuanced flavors that are in it. They get hidden by all the cream and the sugar.
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But the main thing we were talking about is why don't I start talking about the kickback in the first place.
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Because it's hard to find recipes. Yeah, really good healthy recipes that actually do love you back even when they're vegan or healthy plant base. A lot of times they'll have these extra things in them that are quite natural, but they're not really as much of the whole feeds and we really try to focus on the whole thing. Sometimes you might find a little maple syrup in our recipe, but we usually sweeten things with dates or dried fruits if we're going to sweeten them and leave out the walls and things like that. So there was a point
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I was just asking you what your favorite breakfast was.
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This happens so much we just we Okay, so
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we want to share so much but we're gonna keep it on topic. What is your favorite breakfast? It's
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my favorite breakfast food. So I'll tell you hey, my question is who defines what breakfast food is? Who gets to decide who first figured out our daily breakfast feeds? Why does it have to adjust Be an Eggo.
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Although I do like waffles, obviously, you know, have those pancakes in the cookbook, too.
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So the reason I first started talking about the cookbook is because we teach plant based 2.0. So what we find is, again, when we look at a lot of other vegan and healthy plant based sites, it's nothing but recipes.
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And that's what people are teaching. And that's great. You need to learn recipes, but you name ones that are quick, simple, easy, because you got a busy life, you've got a lot of people you need to see place you need to go things you need to do I get that as a busy mom, and as a business owner, and you know, you cannot live a life if you don't know how to do those things. So we don't just teach recipes, we give the recipes, but then we teach, how do you create formulas? And how do you do things and make this work.
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And for me, I don't want to get up and cook a big breakfast or prep a big breakfast. And I like eating all kinds of food throughout the day. I don't have to have a quote breakfast food in the morning. I've learned to really enjoy leftovers. I actually look forward to eating leftovers, like what do we have left? Ooh, I want some of this or that thing. And I just mix it up. And I mean, sometimes I'll do things like papa, papa sweet potato in the oven, and make a sweet potato bowl that's very quick and easy to do for breakfast. And that's another thing that we shared, but but really, for me, leftovers are my favorite thing to eat for breakfast.
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I was not expecting that. I'm really surprised.
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I mean, some days I'll wake up and I'll say and I'm not a creature of habit, I don't have to have the same thing every day. With some things I have to I just like it. I know you do. It's true. And you're not a creature of habit and everything either. But with breakfast foods and with picking when I'm eating Yes, it doesn't really matter to me, I can eat whatever leftover that I'm in the made for. But I do say that I mean, there's some days that I just want a certain food like I really want a bowl of hot or warm oatmeal if it's cold outside, or I might want a bowl of raw meal or if I think about the night before, I might want to pop some raw oatmeal in with some water and some berries and different things and make it overnight. So I do like oatmeal too. And it keeps you for longer. But today did you want to share?
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Well, I was gonna say with my breakfast, there are two components in there. One, it's it is actually pretty quick to make because it doesn't involve any kind of cooking. But it also has a lot of nutrition. With the components, I was gonna give ingredients. But it's better to listen to Episode 85. But there are a lot of nutrients in it. So
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but this is this goes back to what I always say the more I cook, the less I cook. I mean, there's a lot of things we do that are just formulas that it's great to have. Yeah, and it's great to have a cookbook, you need a good cookbook so that you can rely on that, that the food's taste great. But this is the thing. I mean, this is real life, when your mom you have four children or a dad, you have four children, or even one child, you're on the go, there's always something going on someplace you want to go. And you probably your idea of cooking isn't spending all day long in the kitchen doing full full blown cooking excursions.
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So this is life. I mean, it's summertime, we want to be at the pool with our friends, we want to be going to the beach, we want to be going, Yeah, going on bike rides, or helping a neighbor or whatever it is that we're doing. We want to be out doing those things and experiencing and living life.
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Now we live life together in the kitchen, we cook together as a family do a lot of those things.
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But on the days that we're busy, and we're running here and there, like the other day, for example, we were run into the pool. So what do we got to have this formula? It's like, what are we going to cook. And so we're we have the formulas down where we could just throw something in the instapot, press Start and in 10 minutes, five to 10 minutes, we're out the door, come home smells great. Dinner's done. And that's how you have plant based joy that's plant based 2.0. And you can't do something for long term and not have that. And so for weight loss, when you're wanting to lose weight, you've got to find ways to live that bring you joy.
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And the truth is starving yourself. Have one meal because you think it's going to help you out is really not a way to go.
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And studies are showing that the more you eat in the morning, and the less you eat as the day goes on, the better you do. Now, we're not going to ever teach you count calories, because that can make you cry out about that.
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No numbers make you crazy.
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macros make you crazy points, all this mess keeping up with that That's no way to live.
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That's not sustainable, long term. It can work short term, but not sustainable long term.
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So you need to learn those formulas. And now we're looking at what does study show about breakfast. So again, you don't if you're looking to lose weight, you don't want to skip breakfast and here's the research as to why.
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Now there were some studies that were done. And we'll mention calorie counts just because it illustrates the point in those studies, but there was one where they the participants had eaten 1400 calories for the day. Now a normal Normal adult will eat
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average
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and how the quote unquote normal adult average number of calories per day is 2000. So in the case of this, they did 1400 so that they would lose weight. So in the mornings, they did 700 calories. For lunch, they did 500 calories.
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And then for dinner, they did 200 calories. And they found that those people had lost more weight than whenever they did 200 calories for breakfast 500.
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Same for lunch, and then 700 calories at nighttime. So
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basically, it's a reversal of the nighttime and breakfast. Exactly. So instead of 700 in the morning and 200 at night, and those people lost more weight, and we're going to talk about
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Yes, groups lost weight.
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But yes, one loss significantly more than the other. And this was a 12 week study. So
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both lost weight, because they were just eating a little bit less food than they they might have needed or required correct. But we don't want you to get into eating less than you feel like you need either. These are other things that we can talk about as time goes on, and that we discuss in the membership. But what we do want you to know is that if you just eat more in the mornings, a little less in lunch, and a little bit less at dinnertime and try not to eat late at night, like past seven o'clock.
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So what they found in this one study is that after the study went for 12 weeks, the people that ate more in the morning, and then a little less at lunch, and then even less at nighttime, they lost 11 more pounds over 12 weeks. I mean, that's amazing.
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And then in another study something similar was,
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well hold on. So the so the total was 19 pounds for those that ate the larger meal for breakfast. And those that had the larger meal for dinner lost eight pounds, so they both lost. But they they ate the same number of calories. Think about her day. But they lost 11 more pounds. Yeah, that's huge. And nothing else was different.
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Yeah, from what they said in the study. That's amazing.
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Yeah, it is crazy. So you're eating the same number of calories, but you're losing significantly more weight just by shifting how you think. Now, again, we don't want to make you crazy going Is this a lot more?
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am I eating a little more or a lot more at this meal, that meal. This is just a concept to be mindful of, we want you to start being mindful of these things. And so then there was another study and which is the same type thing. After eight weeks, not 12 weeks, but eight weeks, there was a nine pound difference. So it appears that the longer it goes, the more difference that there can be as the time goes on, obviously, because that groups losing more weight, right.
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And those are required
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to break at breakfast.
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But
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the study you're referencing right now they looked at the percentage of your calories instead of looking at just absolute number of calories. So for the breakfast, ate 50% of their daily calories, lunch 30% and then dinner 20%.
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And they lost nine pounds more than when they flip breakfast and dinner. So instead of 50 3020 they did 20 3050 and they didn't lose as much.
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So we've seen people call this and we've seen various people talk about this is breakfast like a king lunch like a prince and dinner like a pauper. It's just a general concept. And this is why these are these are the facts that the studies show again, and again, it wasn't just these two studies, there are a lot of studies that show this enough to make it a significant finding that generally this is what happens when they can when someone eats this set or groups of people eat the same number of calories, but they're just shifting around when they eat is the time of day. A calorie is not a calorie, the time of day you eat that calorie. Again, we're not saying count calories, we just this is a
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general concept,
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a general concept we want you to adopt. So think about it, a calorie is not a calorie, but the time of day influences how your body uses those calories.
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So just think I want to eat a little more breakfast, a little less at lunch and a little less at dinner. Okay, and we're gonna get some more tips as we go on about weight loss, you can count on those coming out. We share again, a lot more about that with our members. But we want to give you tips that you can start using now this is a very simple general concept that when put into practice over the course of time, not something you want to make your self crazy ever start worrying about, right? But this is something that really can make a difference. And this really
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isn't our main focus but it just goes hand in hand with the energy and the decrease in the pain. Those same concepts when you feel your body well. It just happens.
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And you know a lot of people don't adopt whole food plant base for just weight loss as their main thing though. A lot of times it's I want to reverse this certain disease or I want to prevent this disease that runs in my family. But what we always see happen, I mean, just time and again, I'm losing weight, I've lost weight, I went shopping, I didn't even realize that and I'm down from this size to that size. I mean, it happens again, and again, it happened to us. We weren't trying to lose weight, we knew we could have dropped some pounds. But our main goal in adopting this lifestyle was to get healthy. I mean, I wanted to live a vibrant life into old age and not be sick, like I was rocket and climb up one flight of stairs to take the kids into bed at night, just to
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be able to wash your hair.
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Yeah, without crying.
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Because of the pain in my joints. That was bad, right? We don't want that for you. There's so much potential here when your body is the nutrients it needs.
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And apparently, when it gets it at the right time of day, it can be very, very important. So I think it's also important not to skip breakfast, and it's not just an old wives tale. I mean, we're seeing some things here that are shown us that it really is an important meal. Does that mean you need to eat it right away when you first wake up? No, it doesn't. Just this these studies were looking at eating before, like 1112. Right, right, and then eating the majority of your calories in the morning than eating a little bit less for lunch and then even less for dinner. There you have it another weight loss tip for you.
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If you didn't hear the first one go back to the episode prior to this one that episode
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number 8585.
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And we will look forward to seeing you next time but before you go, please make sure to leave a review that helps other people to find us who need this message too. And we will see you next time on smarter healthy living.
