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INTRO You're listening to the Smarter Healthy Living podcast where we firmly believe that getting healthy should never feel like torture, we are your host Jarrod and Anita Roussel 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 you're starting a new lifestyle, you want to make sure you do everything right, I get that. And so today we're talking about the top five plant based mistakes and how to avoid them because these are things that we've learned through working with our clients that people struggle with and where they get hung up, and just don't know what to do. And they jump into doing things, a lot of times their old way and the old ways can really mess you up. So we're gonna help you avoid some of those mistakes by just knowing what they are.
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Because you get hang ups, which end up being stopping points.
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You make some progress, and then you hit this wall and you don't really know what to do. And then you get stalled out, and then you get disappointed, you get disheartened. And we don't want that for you.
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Yeah, it's like you're paralyzed. So we don't want that we're ready to just move forward. And number one is entering with a dieting mindset.
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This happens to a lot of people, you come into this because you hear it's a whole food plant based diet. So the first thing you start thinking is counting calories, points, macros, keeping up with grams of this, and grams of that and eating just plain old salad because of course it's plant based, right.
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So all you can eat is just raw fruits and vegetables. Now, I'm not going to dis fruits and vegetables, I love them. And you will too, the more you eat fruits and vegetables, it's crazy, because your taste buds change, right? I mean, we never ate the same things that we eat now, because they just didn't taste the same.
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They taste completely differently.
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You can pick up on so many different flavors.
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And this may seem completely foreign to you, but I enjoy eating just a baked potato. After it's cooled down even after it's been refrigerated. I will eat it plain, I might put a little bit of salt on it. Now I'm not gonna say I would want to make that every meal. But sometimes if we have a leftover potato in the refrigerator, and I'm a little peckish or just a little snackish, I will grab one of that and actually enjoy it.
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Isn't that funny, and we never would have done that.
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I taste flavors that weren't there before.
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Yeah, your body just changes. It's amazing. But this is not a diet, I'm telling you, you'll hear people talk about it as a diet and telling you, all you need are this in that recipe and whatever, we're going to get into that too. But here's the thing, you've got to get over that dieting, mindset, these things that you've learned. And who can blame you for having that mindset. I mean, that's what you've been told, you need to restrict your calories to lose weight. If you just exercise enough, you're gonna lose weight, all these things that just aren't true. And you've got to break through those mindsets,
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Well, that's why we like to refer to it as a lifestyle.
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And you may hear a slip up every now and then and say diet, but we really mean diet as far as a way to eat which really is the original meaning of the term.
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It's just, I feel like, gotten hijacked over the last three or four decades.
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It means something completely different. So it's more of a lack or deprivation, and you can't have this. I think many times it even means you can't have any good stuff. And that's completely not true.
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Yeah. I mean, you think about starving yourself. When you think about a diet, you know, maybe you go into it and you're kind of excited because it's something new for a week or two. And after that you just want out that's all you want is just
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to get started thinking I want these results. And then you're chugging along and you're powering through. But after I would even say three, four weeks, 30 days, you think I just don't know that I have the stamina to push through something that I just do not enjoy
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what I would want to I mean, nobody, you
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nearly forgot the result. You wouldn't want to stay doing the things that got you the results.
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No. And you know, you learn things on diets that are just wrong, like ignoring your hunger cues. Look, when you feel hungry, there's a reason for that. Your body's not getting something it needs. It's craving it, you're hungry. It's real.
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It's not like you're just a glutton. You need to know how to build new hunger cues and to how to react appropriately to your hunger cues. Starving yourself is not appropriate. It's not going to work
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here them appropriately.
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Yes, so this is about learning how to live
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you'll them not really hear them, but feel them appropriately,
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when they may speak to you sometimes if you're really hangry. But this is about learning how to live a plant based life in a way that simple that you'll actually enjoy We're all about plant based joy, you're gonna hear us say that over and over again, because what we teach is plant based 2.0. It's a new and improved, and we're going to talk about that in a minute. So hang on with us. I want to talk just another minute about this dieting mindset. So you've got to find a way that you love to live, or it's just not going to last right? We know that. I mean, when have you ever loved dieting, like I said, maybe in the first week or so. But no, after that, you just can't wait to escape it. I haven't ever enjoyed it. I don't know anybody who ever has. So you've got to let go of this mindset of dieting. And that's number one.
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That's the number one mistake people carry that thought process into this thing is just another diet, but this time, it's going to work, right.
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And this is really huge.
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Because this creates the foundation for everything else that you do. I mean, this is what's going to be what guides the laser beam or whatever other projectile you want to put in there. But that's what guides the direction you're going in.
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And if you're going in the wrong direction, from the very beginning, you're not going to reach your target.
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No you've got to have the right path. And most of the time, I'd say all the time, when you're not getting success, you're not on the right path.
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And that leads into number two, you know, many people make the mistake of thinking that the key to success is just finding the right new recipes. And Jarrod and I found this. And it just blew my mind when we started teaching our clients whole food plant based. And we looked at what was out there. Every time we look at whole food plant base, all we'd find is just another blog filled with recipes. And we totally get absolutely, you've got to have recipes.
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and we're not hating on the blogs, because some of them were very nice, very nicely done and designed, very beautiful to look at. Tons and tons f recipes. But I mean, if that s all that is, you need more th n just the recipe.
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There's a whole lot more.
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And that's what we're going to share with you today. Because you absolutely have got to find recipes. But they've got to be quick. They've got to be easy you don't have to struggle through these recipes that were just long. And they have weirdo list of ingredient, just these ingredients that you can't find anywhere you don't know what they are. It's not practical.
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It's not doable. When you're in a crunch, you know, and you're in a busy lifestyle. I mean, that's reality. That's how we live as busy women today, I get that. That's why I created our cookbook, because we had to have recipes that were really easy to implement, that were simple, but tasted good that I actually enjoyed. And usually I ended up having to change the whole recipe around so much so that it wasn't even the recipe that I initially found anyway. But I had to learn how to do that that was even a learning curve. So that's why I wrote the cookbook, because it's got to be eight ingredients or less, on average, got to be quick, easy, tastes good, easy cleanup, and is important. But the recipes alone are not going to get you what you need. You want lasting success. And that's what you deserve. So you've got to learn other things like how do you set your pantry up for success. And one of the most important keys is finding a way to live whole food plant based that actually brings joy. We mentioned this before, if you're miserable, if you're frustrated, if you're feeling overwhelmed by food prep, or the lack of flavor in your feed, or the amount of time you're spending creating meals, something's wrong, you need a new path, one that will set you up for lasting success, we found the most common struggle comes from a lack of understanding of how to use food formulas. You know, that's just the understanding of how to make great food without even using a recipe. And another thing that causes struggles is not knowing how to build flavor profiles, using simple flavor formulas to make the food tastes really good. And most are lacking a really easy way to meal plan, one that will actually work with real life. There are a host of other things you need to know besides a new recipe, this way of living is amazing, right, Jared? I mean, we just we absolutely love it, we would never think of going back. But we had to learn all these different pieces. And when you know great recipes, plus the simple steps to make each day really easy and enjoyable. You found a system that's going to bring real and lasting change.
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And I think that's a key point is finding the system because if you just get the recipes and you don't have the other things in place, you're going to be disappointed. You're going to feel like there's something more which there is but I think you're going to be left feeling with the sense of there's something more there's something not right. It's just I need another recipe I need another recipe site. And what we have found to with that is that there may be a lot of great recipes, but they may be a little bit off from what we like or what we particularly want.
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And that's one of the things like with the flavor profiles and all Though we teach that you learn how to adapt some of those, and we found many that on the surface would look good. But then when you taste them, it just wasn't, wasn't great.
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It's just not right. And you got to learn how to upgrade your old favorites because you still got to be able to have most of your favorites. If you can't do that, then a lot of people just say, well, what's the point? You know, I love this. What am I going to eat now,
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Especially in the beginning to when you're just first getting adjusted to it, to be able to look at it and say, oh, okay, I remember this. It brought me comfort. I love the flavors. Oh, I can do this with some simple modifications. And now it's good for me and I'm enjoying what I've loved. Hey, that's a win all around.
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Exactly. And there's so many questions like, how do I get in the kitchen and chop up my veggies? And not just want to cry? Because it's taken so long?
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You know, I've got a whole list of things that we teach on how do you do that? How do you speed up the process in the kitchen?
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Things like I'm just thinking a realistic things like how do I cream my coffee? I love creamer in my coffee, and plant milk just ain't cutting it because it thins my coffee out. There are ways to do that. That makes it work. You know that will work for you that will you'll get that creaminess again, that's not watering down your coffee.
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What do I eat for breakfast?
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What I eat for lunch? What should I eat for dinner? I mean, all those things that a cookbooks just not going to answer, it might give you a few ideas. But how do you do that in a way that brings you joy? Yeah, I can tell you throw some plant milk in your coffee instead. But it's just not gonna taste as good. So you've got to know how to do it in a way that brings you joy. Because when we enjoy something, it doesn't matter if it's, you're adopting a new way to eat, or a new way to live your life. If it doesn't bring you joy. You're never gonna want to do it long term, and who would blame you
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And I really think we're talking about the recipes. But talking about the joy is also another mindset thing. So this is almost like two lessons in one.
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It is.
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I mean, it just occurred to me though that yes, you have to enjoy it has to bring you joy. Alright, number three.
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What's number three?
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Number three is worrying about protein.
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Nobody does that
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It's epidemic. I mean, because everywhere you go, you see, you got to get your protein, how are you getting your protein where you're going to get your protein, and you go to the store, and it's protein bars and protein shakes,
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The advertising and the packaging is everywhere.
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It's insane. So naturally, you would think, and you've been taught to think that there's a protein deficit, that most people are low on protein.
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And the truth is, most people probably get too much protein. I mean, that's kind of the thing we're seeing now with research is showing that most people are getting too much, you don't have to worry about getting enough if you're getting enough calories to live
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Right and that it doesn't matter what you're eating. Now, in the case of this, if you're eating enough plants to meet your energy requirements, you're getting really twice the amount of protein of what you need. Yeah, I mean, your body is also very good at conserving amino acids and proteins, like our bodies are constantly the state of the cells breaking down things and rebuilding new things. Well we recycle those. So we actually always have these amino acids.
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Now of course, we've got to replenish them, which you easily easily do with what you eat.
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And we go into a lot more depth into protein on episode 10. Where do you get your protein and go back and check out Episode Number 55, isn't it and it's all protein is not created equal? So check out those two if you want to know more actually Yeah I like that one, too. All right, now on to number four. Setting yourself up for hanger is a major mistake.
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How does this happen? Number one, and we've already talked about it, you're not enjoying what you're eating and that's going to make you hangry because you eat it, but you're not satisfied with the flavor. But even bigger than that, you think about Okay, now I'm just gonna build myself a big salad. So you've got all the different lettuces all the different veggies, there's a ton of ways you can build salads, fruits, things like that.
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Limitless really.
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And so you've eaten this gigantic bowl of salad and you're still hungry. Why is that? Well, it's got to stick to your ribs. You've got to learn the secrets of putting things into your food that fill you up.
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You've got to have comfort foods. You need potatoes, all kinds, not just russets. Yeah, I mean there's tons of different kinds, tons of different colors.
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You can put those in your salads.
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There are even purple potatoes.
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We love them. They're so so good
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I mean there are regular potatoes that are purple. So you've got gold red, the Russet or white potatoes and then the purple potatoes.
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Right? And then why don't we normally put beans in our salads? Well
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we do that's a common ingredient of ours. No, because we bought into the idea of a salad is just a lettuce and maybe a little tomato, a little slice of cucumber, maybe carrot
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or if you're fancy you're gonna add you know, maybe you might do your spinach and strawberry balsamic or something like that.
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That is pretty fancy.
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When you said fancy, I thought olives. I love olives.
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You do love olives. Okay, so yeah, being fancy. That would be kind of my fancy example. But then if you want to make that stick to your ribs, what are you going to do with the fancy salad, you need to get some walnuts and pecans something on there. That's going to make it stick to your ribs. You can add potatoes to salads, again, nuts, seeds, whole grains, I mean, you can add a whole grain pasta or even better yet, you can add some rice, brown rice in there, or some quinoa or some of the 100 million other grains that are farro, barley, barley is all kinds of grains
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different kinds of wheat like bulgur wheat and freeka
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Yeah,
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I mean, there's so many different ones.
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And then you start talking about beans. Legumes, we mentioned that briefly. But there's just a ton of different options here. You may have this one bean that you're always going to, let's just say it's the chickpea, or the garbanzo beans, same thing, okay. Let's say it's that, well, why not try a different bean on your salad, there's a ton of different options, get them in there, you need to vary what you're eating it's really good. This is the reason why you eat salads, and you walk away hangry and you think I'm never gonna be satisfied. I'm never going to be full on this lifestyle. And this goes into other areas of eating well. It's not just salads, you gotta learn how to build bowls that work and build your sandwiches in a way that works.
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And we mentioned salad.
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But I think sometimes people too, will look at a plate and say I just need vegetable, maybe some fruit when really you need a good representation from all the five foundational foods. And that's what's going to make it stick to your ribs and keep you full longer.
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Yes, do not be afraid of potatoes. I'm just saying. Do no be afraid of potatoes. They'r actually very good for you. Now on to number five now. So no getting enough water. And here' the thing, when you increas your fruits and vegetables you're increasing the amount o fiber you eat by all lot. An odds you've been low on fiber 98% of Americans are low o fiber. Now you may not be i America, but it's becomin worldwide because people i other countries eat a lot o Americanized foods. Now, I mean with the fast food chains, tha people are starting to just ea the way people in our countr ea
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A lot of over processed foods,
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It's just not healthy.
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Because we're in a hurry, we're trying to get stuff fast. And that's why we love teaching people how to eat this way quick.
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And I would even say, beyond just the speed of it is that now a lot of these industrialized food products and companies have been around for so long. This is what you ate as a child. And now as an adult, that's just what you know, that's just all you know. And that may be what you're doing with your family. And so it's really a no judgment thing here.
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It's just and again, I'm going back to you don't know what you don't know. And that's why we're so passionate about doing this so that we can share that information with people let people know, let you know that there is a different way, a better way.
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Absolutely. And the other thing we don't think about is think about meat. You know how much water is in mate is like little to none compared to what's in fruits and vegetable.
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If you've ever put meat through a meat grinder or maybe at your local supermarket watched it
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How much juice do you get out of that? Not much? And then you put a vegetable through a grinder of some sort and see how much juice comes out. Okay, so you're starving your body of water and you're starving your body of fiber. There's no fiber in animal products in all the dairy all dairy eggs, oil has no fiber and is highly processed and extracted out. So you're losing all those nutrients and then it's very high calories.
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Okay, so getting back to the point here, you're not getting enough water. Also, if you're eating a lot of the packaged products, most of them don't have any water. Absolutely. So you're not getting enough water.
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And then we always think it's just about what we're drinking.
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But I want you to think a minute about what you're eating and the water content that's in it.
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Okay, start getting more fruits and vegetables but you got to find ways to do that that bring you joy and it's going to greatly up your water intake.
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Then get things that you love into a glass that you love on your desk. beside you, when you're homeschooling your kids, beside you, when you're driving down the road, wherever you are, get a cup that brings you joy and constantly, constantly be drinking the goodness.
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And don't underestimate this, you may think, I mean, is it really that important. I've got a container here. And I know for Anita, she has a few that she absolutely loves. And when we say it brings her joy, we're not kidding. So she loves to reach for those loves to have it next to her. And it may be that it's either beautiful, aesthetically, to look at, or it's comfortable to hold or comfortable to drink from,
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Or it keeps it really, really cold. I'm huge on that.
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We have actually found a container, that it's not extremely wide. So it's easy to hold the hole on the top is just the right size for drinking holds liquids cold for hours, and then it's a beautiful color,
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It brings joy. So all around and it makes me think of my favorite place because it's got the name of it written on there. Yeah, love beachy towns, it's so great. But that made me think of another thing, you know, a lot of joy can also come from different things that we also are going to be talking about more and we do talk about with our clients, there are other areas of your life that you've got to get in order.
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Okay, so one of those things is stress, you've got to decrease stress, while increasing joy, you're going to be decreasing your stress, right. But one of the ways that you can do that is not having clutter. So if you've got 20 Million Cups to choose from, get rid of a bunch of them, it will you will not believe how much stress that will take off you just to throw out they may be perfectly good cups, but they've served their purpose if they brought you joy in the past. Or if just buying them brought you joy and you never used them or they were a gift. Keep your two or three absolute favorites. Every time you reach for it. You don't have to dig for it. It's right there.
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And they're just the ones that you're going to drink from and use because honestly, that is how you do. That's how you find joy in your life. You declutter you de stress and you learn these methods of getting the right things in your body, your body's got to have water, it's got to have water to flush out this fiber. It's got to have water to flush out impurities.
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It's really really important.
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Take it from somebody who's had kidney stones before they started eating and living this way. You want your water. So brewing, listen, brew tea, find some teas that you like teas are amazing for you. matcha is one of my absolute favorites. I drink matcha probably almost every single night.
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Most days.
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It's fantastic for you it is it will fight cancer, it will build your immune system
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Help fight inflammation.
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Yeah, get matcha in your life. There's a lot of other plant foods that do that. But this is one of them. That's just amazing. If you tried it before and you didn't like it tried a different way, trust me, there's probably a way you're going to like it. You just got to find that way. Okay, fruit infused water, different things like that. Don't just think a plain cup of water. Sure, you can drink a plain cup of water if you want. Squeeze a little lemon in there up the nutritional value by doing that, or put some fruits and veggies down in the bottom of your water buy an infuser bottle. If that makes you happy with the little infuser cup that you can put your things in, there are just so many different ways to get your water and it's more important than you know, but one of the big things is get more water, eat more fruits and vegetables, drink out of the glass that you love. Find the ways to get plant based joy, that that just make it all wonderful that you want to do it forever. Because like we said, if you don't find the ways that you love, you're not going to do this for life. Okay, so here are the top five plant based mistakes and how to avoid them.
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Do not enter this way of lifestyle with a dieting mindset. And number two is thinking that the main key to success is just finding new recipes. You know, recipes are really important, particularly finding the right ones, obviously, like we said, that's why we wrote the cookbook, but you need to understand things like how do you use food formulas and how to build flavor profiles and a really easy way to make meal plans that actually work in real life. Because it's through understanding those things that you're going to find plant based joy. Number three.
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The third mistake that people mostly make is worrying about protein. There's just no reason to worry about protein. That is the truth. Okay, go back and listen to those two episodes that we told you about. Episodes number 10 and number 55. If you want more information about protein. Number four, setting yourself up for hunger is a big no no if you want to succeed in this way of living because honestly, you don't want to be hangry no one wants to be so hungry. They're angry
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You don't want to feel like what you're eating is not satisfying you
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No, so you need to learn how to build that stick to your ribs. This is the key you got to learn the stick to your ribs good comfort foods. I mean, we still eat tacos. We still eat pizza. We still eat mac and cheese. I still make lasagna.
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And it's no dairy, no oil, and it's delicious. We just had our neice come and visit us from Louisiana. And she went back home and told her mom like I love Aunt Anita's lasagna. It's so so good. And they were shocked because it didn't have any of the stuff in it.
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No meat, no oils
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And I actually use a little tofu in that one. You don't have to, but I did. And surprisingly, you know, that's the one food she just doesn't like. And she really liked it.
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Well, she knew it was in there.
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I told her later, but she said, I liked it. I think I actually did tell her before we ate it.
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And if you have those right flavors, and you know how to build those in your food and you know how to make the food upgrades and have your same old favorites. You're not gonna be hangry you're gonna be happy.
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Joy, joy, enjoyment. This is plant based joy. You've got to learn how to do it in that way.
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And number five, make sure you're getting enough water because one of the biggest mistakes is just not getting enough because you're eating dry foods that don't have water, and then you're not drinking. Well actually, I think one of the keys is finding the drinks you love. I mean, we talked about the cups and everything, but you've got to find the drinks that you love. I constantly have some kind of wonderful drink next to me.
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Maybe lemon infused water, matcha latte
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Or a frappuccino, I mean I make my own frappuccinos and I'm not a big coffee drinker is hilarious. I say frappuccino. I use three little coffee beans that are decaf Swiss water. So it's not really a coffee, but I call it frappuccino, you've just got to find the drinks that you love. smoothies are great. Just don't add a lot of smoothies, even green smoothies that can add a lot of extra calories. If you drink it on top of your meal, what a lot of people do is they drink them in addition to their meals. And that can just cause problems if you're trying to lose weight. So that's just one caution with green smoothies. Those are the top five mistakes. Now we've actually listed out the top 10 mistakes that people make when they're trying to adopt this way of living. And we're going to attach that for you down below and a free guide. It'll include a wrap up of these top five, so you don't have to worry about any of that or remembering it.
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It's going to be all there for you in a nice, nice nice ebook.
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And we're also including the other of the top 10 the last five of the top 10 for you. You want to get that don't forget it's down below. Just go ahead and click it in the description.
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And we'll put the link there and we will look forward to hanging out with you again next time on smarter healthy living.
