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The thing I want you to think about is how can you vary it up? Because Jarrod was saying, you know, you don't want to get stuck eating the same thing. You think of this little side salad with iceberg and a little tomato. But think of how you can vary it. What are all the ingredients that are typically typically in a salad?
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Well, you've got lettuce? Well, does it just have to be iceberg?
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No...
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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! We're your host, Jarrod and Anita Roussel.
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We're 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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When people hear whole food plant based, what do you think is the number one thing that their mind goes to?
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No doubt, salads! We hear it all the time. I mean, it's so funny because it's like:"What do you eat besides salad?" And we just laugh because...
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and then we say nothing.
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That's all we just salad.
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Breakfast lunch, dinner!
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That and zero point cabbage soup. We love that too.
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That's fantastic. No, seriously, diets have conditioned you for this. You think it's the lowest calorie food, so I'm just going to eat salad because I want to lose weigh, I want to heal, I know I need more vegetables, so I'm gonna eat salad. Now we're NOT trashing salads here. We absolutely love salad, we eat it quite often. But the thing is, number one, you can get stuck in a rut when you're eating salads.
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And so you eat the same salad over and over again. And it's mind numbing.
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Well, and you mentioned too... being conditioned. I think a lot of times when we think salad, we think of the little side salad where there's Iceberg lettuce, which actually does have a lot of nutrients in it. There's this myth that it has no nutritional value to it.
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That's completely not true, but has the iceberg lettuce and then it has some little cubes of tomatoes. Maybe if you're getting fancy might have a slice of cucumber too. And that's it.
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Or a little piece of onion on top. It's like a little piece of onion...
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Well, noow you're over the top, you're over the top.
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I gottta mix it up!
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Yes, that's what I think people think. And it's just so not true. I mean, what we want to do today is expand your horizon, your salad horizon, and let you know that the word salad encompasses SO much more.
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But the thing is, okay, we're gonna get into why this is. But really, I think the biggest problem with salad is that people eat them, they leave the table, and they feel hangry.
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I'm talking... you're not just hungry, your plumb ticked off, because in an hour, you're starving again, and salads or should be filling. All right.
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There's a different way to eat salads. And we're going to talk about that today. But the first thing I want you to think about is how can you vary it up because Jarrod was saying, you know, you don't want to get stuck in the same thing. You think of this little side salad with iceberg and a little tomato. But think of how you can vary it. What are all the ingredients that are typically in a salad . Well, you've got lettuce. Well does it just have to be iceberg? No, no, no. So it can be... what? Red leaf lettuce, green leaf lettuce, iceburg, romaine, butter lettuce. I mean, there are a ton of lettuces. Now you're leavin lettuce, so now we got spinach.
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(That's true.) Not technically a lettuce. Okay, so then we've got kale, we've got curly kale, dino kale, red kale. I don't know if it's officially called Red kale, but I kind of call it that...
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green kale, curly leaf. I mean what? There's so many kinds of kale, so many kinds of lettuce.
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Why does the just have to be one or the other? You can mix it.
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One kind of lettuce, one kind of kale. All right. So you've got all of these other greens out there. It's not just lettuce.
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Then what do we do all the time?
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Very commonly we use cabbage
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Got to get your purples!
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geen and purple cabbage.
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Listen, do yourself a favor and start eating your purples and one of the main ways we do that is with purple cabbage. Why buy green can when you can have purple, you're eating all this other green stuff. Get your purple cabbages.
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So we slice it then we put it into our salads. Why is that? We love the crunch. It tastes great. It gives it this crunchy freshness that even after salad has dressing on it and it starts to wilt, you've still got the crunch of the cabbage. It's not going away for a long time.
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This is the salad that you can eat leftover.
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Yeah, absolutely! And so then you've got all these different vegetables. I mean, people think about maybe a little bitty slice of carrot on there, a little bit of tomato,
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Or maybe a little. I don't know if you'd call them sprig...little pieces of broccoli,
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but you've got tons of vegetables. You've got corn, you've got onions, bell peppers you've got and then you've got the herbs I'm not even... I'm moving on. I mean, I didn't even barely scratch any kind of surface with the veg! You could do any veg. Celery! Think outside the box.
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And I know one of the big things for you is beans.
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Adding beans to salad.
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I wasn't gonna go there yet, but you can.
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Well, no, we'll hold off on that.
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No, that's okay!
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You've got broccoli and cauliflower. (See what I'm doing... moving on here! LOL!) The broccoli,the cauliflower, corn (you mentioned that) radishes, you can get that slice then. But see, the thing is that this adds a lot of color, but it also adds a ton of flavor.
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Yeah, try something new.
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jicama! Get more crunch in there. I mean, you can put jicama in there. You can put
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berries if you want to have a little sweetness.
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All kinds of fruit. Okay, so fruit's next.
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Ok, I'm sorry....
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) So we're at fruit. All right, vegetables again, we only scratched the surface. There are tons and tons of vegetables
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get creative
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and a lot of people don't even think about putting fruit on their salad. It's summertime.
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Dude, the the fruits...are...in! Get your strawberries on there.
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Get some peaches on there. Get your oranges on there. Of course citrus is more in the fall and winter but still I love it all all year long. But (mango) mangoes are amazing on salads! Blueberries are good on salad.
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Apples are amazing. pears. I mean, pomegranate. Yeah, we're not pomegranate? Yeah, amazing on salad. Oh, yeah! You just threw a good one out there. And again, all this flavor. Yeah.
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And why don't we just make it the same way over and over again. But still, we're talking about the lower calorie foods here. So people eat all these things on their salad, even if they get crazy original, and they walk away and they're hungry. Okay, so you need to look at here is THE KEY. You want to add some of the higher calorie foods some of the things are going to hold you over longer... make you feel satisfied. This is a salad MEAL we want to put "stick to your ribs goodness" and stick to your ribs goodness, okay. You've got to have something substantial that's going to hold you over because otherwise, like I said, you're gonna walk away hangry I don't care how good it tastes and how fancy you got with the the lettuces, the greens, the purples, the veggies and the fruits. If you don't have something to make it stick to your ribs and Jarrod started mentioning that with beans.
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Okay, get beans into your salad.
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You need to be eating beans with almost every meal. Now you may want to work your way up to it if you have any kind of digestive issues. Most people honestly don't. That's kind of a myth. Most people don't really have a lot of bad problems or digestive issues. Are you going to be using the bathroom? Or most likely? Are you probably not using it enough? Absolutely.
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Because it's not normal to only have a bowel movement every three days every week every even once a day? Sometimes it's not quite right. Okay, so I'm talking if you're getting enough fiber and 98% of people in America are not getting enough fiber that means only 2% of the people are walking around getting enough fiber! Fiber is only found in plant foods. It is not found in animal products at all. No meat...none in meat, none in dairy, none in eggs none in oil. Okay and those are the main things that make up the Standard American Diet and the junk foods... there's there's no fiber in there. So what are your gut bacteria eating? You know, go back and listen to the episodes that we've done on that about fueling your gut well okay your microbes have to have that or you're going to end up sick and we wonder why we're sick, right? So you've got to have those things: that fiber and the beans havit it. If course the greens, the fruits, all plant foods have it, okay? But the beans are going to stick to you.
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They're going to make this last and you're going to walk away satisfied, right?
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That's what I found to be our experience is once we started doing that you can eat you can be full or sometimes we don't even take ourselves until we're quote unquote full and you walk away and you're satisfied for hours. It's not that hour later you think... "What do we got in the fridge? I'm kind of hungry again. What's that about!?"
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I gotta start digging...find something in there. What's your favorite bean on a salad?
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Hmm... probably garbanzo. I like all of them.
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But I think garbanzo just seems to work the best with at least the way we're preparing it now.
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I love it. If I do taco salad now we'll do a lot of times black beans or ...but you can eat any kind of beans on a salad kidney beans, pinto beans.
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Okay, now we're gonna start talking all the beans. I mean, there are a ton of different...get online and just look at the different types of beans. It'll blow your mind! And people think whole food plant based is boring. You know what's boring? Meat's boring. I'm just gonna say. If you cook a bland piece of meat and you don't say it season and spice it up...it's boring! And it's the same piece of meat. Look, you're ...uh,
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And it's gonna be the same...flavor...every...time.
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look, beef is beef. It's beef.
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Okay, chicken is chicken. I mean, it's SO limited. There's SUCH a wide variety in plant foods, You should never be bored with plant based. If you're bored, you're doing something wrong, you need to get on a different path with whole food plant based, because, well you need whole food plant based 2.0 because it's not just about finding some new recipes, you got to learn how to do all those things we're always talking about: building Food Formulas, getting the getting the Pantry Reno done, right?! You've got to learn how to get the simplest quickest recipes that make you feel great. And you've got to learn how to do a meal plan in a way that makes you not want to pull your hair out? Cry?
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Yeah.
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I mean just scream from frustration. I'm gonna be real.
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Meal plans. were one of those just, mmmm, yeah, it just didn't work well with me.
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If you didn't hear episode number 90 we talk about that, go take a listen.
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Yeah, we share how we do meal plans today. And it is a game changer! All right. So we've got: beans stick to your ribs. What else? What else makes it stick your ribs? (I know for us potatoes.) Potatoes! People, get potatoes in your salad.
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(Yes, and you wouldn't think that. I don't think most people would associate potatoes on a salad.) Um huh, you'd just think of potato salad. Which you can do...and we love that. We pretty much love potatoes ANY way. If you're not eating potatoes on a regular basis, get them. And I'm not just talking about russets.
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Russets, gold, purples, all the different many regular potatoes
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Yukon gold...
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and they're buttery. We love those. And then you've got sweet potatoes. Do not leave them out! And they're not just orange. I'm telling you. Hello, purple! Get your purple sweet potatoes. Amazing!
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There's even a WHITE sweep potato!
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Oh, oh! I LOVE those.
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They're like the consistency of Russet, but they're sweet, and they're sooooo wonderful! Okay, look, get some of those different sweet potatoes you've never tried before. There's your new item to try this week. Now you can put them in your salad.
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We don't do sweet potatoes as much in our salads, but eat your sweet potatoes.
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But it depends on what you want to do. Yeah, I mean, like putting fruit in a salad.
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If you're wanting something kind of sweet. You could also do that with sweet potatoes. And it depends on what kind of sauce or dressing you want to put on it.
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And yes, I love that idea! Think about how creative you can be. And the other thing is with potatoes, just don't overcook them. You don't want mushy potatoes in your salad.
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You want chunks of potatoes, so just don't overcook them. Cook them maybe a little less than you normally would slice them up into slices and enjoy. It's wonderful. We love that! Okay, what about nuts and seeds?
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Ah...
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Got to sprinkle those on there. Get your sesame seeds.
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your flax and chia seeds, which are filled with omegas Do you have to have fish oil to get your omegas? No, you don't! Get
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You actually don't.
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Now, you may want to grind it.
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We have a little, it's actually a coffee grinder, one of those some flax and chia every day.
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that looks like a little almost like a little food processor.
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Right. But we use that to grind up the flax because otherwise it'll just pass right throug you. You've got to break up th little outside of the see.
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Release those nutrients!
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You do that and then sprinkle it on your salad. And that'll release all that omega 3 goodness for you.
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Exactly. And you can sprinkle some nuts on there. But a lot of times we'll use for our dressing I make literally five minute dressings in my Nutribullet, I use the Nutribullet 900 because that's our favorite. Y'all got to go back and listen, if you didn't hear the episode where we talk about our blender, how we use it, it's our favorite kitchen appliance or kitchen tool. Do you remember the episode number?
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You're good at that. I don't know remember....
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Yeah, it's in the teens.
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I think it was 15.
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We talked about that. We talked about Vitamix and some other things and how we use it.
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You've got to hear that episode.
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But I'm telling you if you're looking for ways to make things easier, they're a game changers.
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So you've got to have something that's because nobody wants chunky dressings. You just don't want chunky dressings. You don't want a green chunky, you want a green smoothie! You've got to have those right tools. What were you going to say?
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I was just gonna say I'll put a link in the description. So I'll find that exact Episode.
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Thank you!
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Hey, we're ALL about serving here!
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You're right. We absolutely are! Can you think of anything else? I mean, those are the main things occasionally we'll put a bit of pasta. If you're trying to lose weight, I don't recommend that as much, but you can do that. Just make sure it's a whole grain pasta.
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Okay, whatever grains you eat, make sure it's whole grain. You want... if it's rice, look for Brown rice. People don't think about doing that with their pasta, but you don't want white rice pasta so if it just says rice pasta look for one that's brown rice.
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Well like, for us, for a family of six, how many boxes do we boil for that? Was it typically just one box of pasta to put in the entire salad.
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I'm talking we make a gigantic or like a restaurant bowl of salad...huge filled to the top. I don't even know how much that holds.
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Well, we'll even have some leftover.
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The pasta, I probably do about half box or less... half box or less for the for the salad because you don't want...
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It's not a pasta dish we're going for. It's the goodness in all those other things because you want to eat less of the processed foods, right? So we're going for more of the whole foods and less of the pastas.
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But if you're just dying for pasta, there's no reason you can't have a little bit, okay, but the pastas and breads are the things that you don't want to eat as much of when you're trying to lose weight. And that just, it just works better. So the beans, potatoes, nuts and seeds will stick to your ribs...
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it transformed salads for you.
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And so now you know how to make a hearty, healthy salad, one that makes you feel amazing, where you can start to prevent and even reverse diseases! We know. My life's been totally changed...I mean, I went from 40, no energy, unable to climb even one flight of stairs to take my children into bed at night, totally miserable, sick, vascular disease, joint pain, to being filled with SO much energy I have to force myself to go to bed at a decent hour now, because I could just keep going and going to get things done. I mean, I love doing that now, but I have to set my alarm on my phone and make sure I get my sleep because if you're not getting your sleep, you can eat ALL the broccoli in the world, ALL the salads in the world, and they can be a wide variety, but I promise you you're going to end up sick. So there are other things you've got to look at too with your health, and we talked about that and we'll be talking about those more as well. We share that with our Members inside our Membership too. But you've got to know how to get all these pieces. But today, focus on getting a new type of salad You know, in the last episode we talked about building those Food Formulas. Well, one of your days, go back and listen to that, but one of your "days"(fill this in), could be a salad day. Okay, a new salad! Try something new; Mix it up. Don't be afraid to experiment and find what YOU like. You do not have to follow a recipe for everything. You just need those Food Formulas too... to mix in there and learn how to make those easy go-to meals that you can keep in your back pocket.
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And you'll have those ready at any given moment! I don't mean literally in your back pocket but like it's your Food Arsenal you know, it's your... These are your weapons against disease. If you know how to have these go-to things that just,spur the moment, you can make them in 5, 10, 30 minutes max, and you can get out the door and go live life, you know, do the other things that you love to do...and I'm not saying cooking is not living life, but you've got people to see, places to go, things to do. Right? I get that! And you want to make the memories and be with your family. So this is how you do it. Go make a great wonderful salad. Enjoy! We can't wait to hear from you! Shoot us an email. What Email do you want them to use?
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podcast@smarterhealthyliving.com
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Yeah! We'll look forward to hearing. Tell us what you're putting in your salad! You know, we like to get new ideas too. So shoot us an email. Let us know what you find that you love. And before you go, be sure to leave a review because it does help others find us too. And we look forward to hanging out with you more next time on the next episode!
