Ultra-processed foods (UPFs) are everywhere, and navigating them can feel overwhelming. In this follow-up episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes the conversation a step further, moving from the science to real-life strategies that make sense—and make a difference.
You’ll get a fresh perspective on how to simplify the way you approach food, without falling into the trap of extreme rules or complicated plans. Using her three-step method—Reduce, Restock, and Reorganize—Dr. Wendy breaks down how small shifts in your pantry, fridge, and shopping habits can help you eat better, feel better, and still enjoy the foods you love.
This episode is about making food choices that fit your life, your taste, and your time—without guilt, confusion, or overwhelm.
FROM THE EPISODE
Here's the truth, not all ultra-processed foods need to be banished forever or at all. Some are worth showing the door, but some of them actually that fall into this Nova classification as ‘ultra-processed’ have good quality ingredients and they just make life more convenient and you can feel proud about them.
WE DISCUSS:
(2:19) Brief overview of UPFs from part 1 episode
(6:43) My revelation about “Reduce” vs “Rid”
(12:42) How to assess UPFs—and how to identify some changes
(18:34) Smart restocking - Pantry, fridge & freezer tips
(33:05) Reorganizing for success—simple tweaks that make a big difference
(38:31) A mindful moment: Ground yourself in 30 seconds
(39:53) Recap, key takeaways, and your challenge for the week
CONNECT WITH WENDY:
Follow on Instagram: @1000WakingMinutes
Visit the website: wendybazilian.com
Email me: 1KWM@wendybazilian.com
PLEASE SUPPORT:
If you’re enjoying 1,000 Waking Minutes, help us grow!
Subscribe to get new episodes as soon as they drop.
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Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.
Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.
HEALTH DISCLAIMER:
The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.
REFERENCES:
Brichacek, A., et al. (2024). Ultra-processed foods: A narrative review of the impact on the human gut microbiome and variations in classification methods. Nutrients, 16(11), 1738. https://doi.org/10.3390/nu16111738
Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11174918/
Capra, L., Hudson, M., et al. (2024). Ultra-processed food intake, gut microbiome, and glucose homeostasis in mid-life adults. Contemporary Clinical Trials, 137, 107427. https://doi.org/10.1016/cct.2024.107427
Full paper:
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Ultra processed foods, you know
they're not doing you any
favors.
Maybe you've even ditched that
fiery red snack with the
glowing dust.
But now what?
How do you actually make
a change without it feeling
like a total overhaul?
That's where RID, RESTOCK, and
REORGANIZE come in.
Real steps, real impact, and
(00:21):
honestly it's easier than you
think.
We experience 1,000 waking
minutes on average every day.
How are you spending yours?
I'm Dr. Wendy Bazilian and
you're listening to 1,000
Waking Minutes.
I can't wait to connect
with you here with practical
ways to eat well, move
daily, and be healthy.
(00:42):
To optimize every waking minute
you live for a happier,
healthier life.
Thank you for sharing some
of your waking minutes with
me today.
Let's get started.
I'm saying yes to better
days, yes.
I'm on my way, yes.
It's gonna be okay, yeah.
(01:09):
Welcome back to 1,000
Waking Minutes.
I'm Dr. Wendy Bazilian and
today we're making it real.
Because when it comes to
ultra processed foods, so many
people feel stuck.
You hear all the stats,
you see the headlines, and
you know that ultra processed
foods aren't ideal.
But beyond throwing out that
sort of neon colored chip,
(01:30):
we all know which one
that is, what's next?
And that's what we're tackling
today.
We're moving from the knowing
to the doing.
And I'm going to walk
you through three simple, realistic
ways to unprocess your kitchen
and your everyday choices.
Don't worry, this isn't a
complete overhaul.
In fact, we may revisit
this little by little over
(01:51):
time.
We're all works in progress
and this is certainly one
that warrants revisiting over time.
But this is a sort
of no stress, no overwhelm
approach.
Small, smart changes is all
I'm asking and they do
add up over time.
But before we get into
the how, I want to
take a quick minute to
talk about the what and
(02:13):
the why on this.
Don't worry, I'm not going
to go into the deep
science today, I promise.
But I want to take
a moment to frame this
up again, since I did
an episode previous to this
just about the what and
the why a little bit
more.
But so that today actually
makes sense.
Ultra processed foods, often called
(02:35):
UPFs, the acronym for short,
they get a lot of
attention.
But what does this actually
mean?
Well, back in 2009, researchers
at the University of Sao
Paulo in Brazil had developed
what's called the Nova classification
system.
That is not an acronym,
that means new.
(02:55):
And it categorizes foods not
based on their nutrients, as
we often look at, but
on their processing, how much
they're processed to what extent.
And here's the thing, it's
a great tool for research.
I think it is a
great tool.
And it's allowed a lot
of researchers since then, there's
an explosion of research using
(03:16):
the Nova classification system, which
actually helps researchers not replicate
studies, I mean that also,
but to model studies that
can be comparable over time,
I guess.
So it is a great
tool for research.
But here's the thing, it
doesn't tell us how to
eat.
It can be used in
various ways, to be suggestive.
(03:37):
But that's where we come
in today, we're going to
talk about the how, not
the how to eat, but
how to use the processing
scale in our own kitchen
and in our own lives.
And why does this matter?
Well, we talked about it
in the last episode where
I introduced the ultra processed
foods to you through my
lens on here at 1,000
(03:59):
waking minutes.
But to sum it up
briefly, ultra processed foods can
accelerate biological aging.
That's when eaten in excess,
all of these are when
eaten in excess, not like
the once in a while
type of thing.
But that's sort of like
pressing the fast forward button
on aging, not a great
thing.
They can also increase risk
(04:21):
of certain chronic diseases.
They can impact gut health,
our microbiome, as well as
mental health.
And ultra processed foods can
also impact and alter our
taste preferences over time, what
we taste what we crave.
And they really make it
easier to overeat, which is
problematic, without even realizing it.
(04:43):
So that is really problematic.
Because, you know, it's one
thing to overeat, because you're
having a big meal, and
you're taking extra bite, and
it's delicious.
And you know, it's a
big meal.
And that's what you're doing.
But to do it without
even realizing it, that is
problematic.
But this isn't about fear
here, it is about clarity,
the more we understand, the
(05:03):
more power we have over
our choices.
And at the end of
the day, health isn't about
restriction, it's about intention, and
what choices we make personally,
about what we put into
our mouths, when the quality,
how much and all those
things.
So this brings me to
a favorite quote, I just
want to share that I
(05:23):
think is fitting here.
It's a sentiment that's often
attributed, I found to Leonardo
da Vinci.
But it's actually from Claire
Booth Luce, a playwright, and
one of our first female
US ambassadors.
In 1931, she wrote in
one of her books called
Stuffed Shirts, I'll be in
a slightly different context here.
(05:44):
But she wrote, quote, "The
height of sophistication is simplicity."
And that quote, "The height
of sophistication is simplicity."
And I would say, well,
I really love this.
Because when it comes to
food, the closer we get
to real whole foods, unprocessed
(06:05):
ingredients, the more sort of
elegant or maybe sophisticated, perhaps
they become, and we can
return to what's essential.
Now, I'm not going to
say that we all need
to eat whole, real, fresh
foods all the time, because
we live in the real
world.
But the food that fuels
us best, often is the
(06:26):
simplest.
So today, in that spirit,
we're shifting from science to
strategy and taking all that
we know so far anyway,
along with some good old
fashioned common sense, and we're
going to turn it into
something we can actually do.
So after we wrapped up
the last episode, I had
(06:47):
a bit of a realization.
For nearly 20 years, I've
been using three R's, which
we're going to talk about
today, RID, RESTOCK, and REORGANIZE.
And I've used them as
a simple and practical way
to help people clean up,
do spring cleaning, maybe on
their food choices, whether it
was reading ingredient lists and
(07:07):
looking at labels, or cutting
back on certain additives, looking
to put new things into
their diets, removing some of
the more obvious ultra-processed
food culprits.
It always just made sense,
this sort of RID, RESTOCK,
REORGANIZE.
And back in the early
2000s, hydrogenated oils were everywhere,
(07:28):
you might remember.
And it wasn't until 2006,
when labeling regulation made it
law to force them to
be seen.
They were in the spotlight,
they had to be on
the label.
And over time, manufacturers phased
them out, thankfully.
And by the way, as
of 2015, many people don't
really know this, they were
(07:49):
actually removed from GRAS status.
GRAS stands for Generally Recognized
as Safe as an Ingredient.
They were removed by the
FDA.
And that was a time
when we were trying to
identify on ingredient lists, and
I would encourage like, let's
RID these from the diet,
you can't easily spot them,
let's find these, and let's
(08:10):
pull them back, and let's
really limit or RID them
and remove them from the
diet.
And the same was true
for me in the work
I was doing then.
Certain things just made sense
early on.
There was some early science
coming along, nothing hugely scary
or totally conclusive, but just
learning of the origin of
(08:31):
certain things like artificial colors,
and certain preservatives, and other
additives, that even before there
was mounting research, they just
didn't seem necessary in the
diet.
So I would use the
term RID.
I mean, if it says
artificial, you know, it's in
the name, hmm, I would
think.
I thought as a consumer,
(08:51):
I was a young student,
I was a young, newly
minted, degreed and credentialed health
professional.
So I think it's okay
to say RID sometimes, and
we're going to remove some
things that don't make sense
or that aren't necessary in
our diet, let alone potentially
risky.
But this also coincided where
I worked at the time
(09:12):
at a destination spa, where
food came straight from the
organic garden and guests came
to reset their diets, their
movements, their mindset, all the
things, healthy habits, and their
health overall.
And when you focus on
real nutrient-rich foods, it
wasn't about restriction, but we
were making space for what
(09:32):
nourishes us, and sometimes that
entailed RID.
So because I so strongly
believe, since I started studying
nutrition and counted on that
good food, and saw the
science and the power of
the nutrients and the phytochemicals
in food, it just seemed
like the right word.
So what I'm getting at
is I just sort of
stuck on the RID.
(09:54):
But here's what I realized,
maybe RID isn't the only
word for that first step.
So maybe the first R
I'm going to shift and
say could be RID, but
it could also be reduce.
Because these days there are
foods and ingredients that you
may want to remove altogether
from your kitchen or your
routine or your habit, but
(10:14):
the real goal really isn't
all or nothing.
I want to not build
in flexibility for flexibility's sake,
although I think that is
important, even moderation should be
done in moderation, as I
always like to say.
But about reducing ultra-processed
foods, I'd like you to
think about maybe there will
be some RID, and I'm
still going to stick with the
(10:34):
RID at the beginning, but
RID or reduce is what
we're going to sort of
have in the spirit of
the first step.
Then we're going to talk
about restocking, and then we're
going to talk about our
environment, focusing on the environment
that you have and what
you can do there in
reorganizing where you have control,
say the fridge or the
(10:55):
freezer.
And the best part is
that even small reductions can
make a big difference.
So let's start with a
RID and dive right in
there, and maybe we'll call
it reduce completely over time.
So let's start with that.
How do you reduce the
ultra-processed foods without overwhelm?
(11:17):
I don't mean going through
your kitchen with a bulldozer
or like a tornado that
tosses everything out in sight,
because that full sort of
reset actually can be disastrous
for some.
In fact, many people who
have done that, and occasionally
I've heard people come to
me who said, you know,
(11:37):
I took everything out.
It just comes right back
in very soon thereafter, because
all of a sudden you
have an empty pantry and
don't know what to do
with it.
It doesn't have to be
that dramatic of an overhaul,
but it is about making
intentional choices one at a
time.
So think of it more
as like reducing and refining
and resetting.
(11:58):
Here's the truth.
Not all ultra-processed foods
even need to be banished
forever or at all.
Some are worth showing the
door, you know, like "out
you go!"
But some of them actually
that fall into this Nova
classification as ultra-processed have
good quality ingredients and they
just make life more convenient,
(12:19):
and you can feel proud
about them.
So where do we start
with this?
People always ask me, what
should I cut back on
first?
In other words, where do
I start?
And the answer isn't everything
at once, as I mentioned.
We want to rethink things,
we want to reduce some,
and then maybe we want
to do some removal, full
(12:40):
-on RID.
So I think the best
place to begin is with
the ultra-processed foods that
are just there.
And what I mean are
ones that you eat on
autopilot.
Maybe you're not even thinking
about some of the things
that have come into your
pantry.
And that's why it's important
to look at your pantry,
look at your refrigerator, and
(13:01):
check things anew with new
eyes, new sort of glasses,
new science glasses on, if
you will.
So these are things that
you eat not out of
love, you don't adore them,
but more like habituated.
It's just sort of like
on your shopping list every
week.
Or if you do digital
shopping, online shopping, it just
(13:22):
shows up in your cart
every single time.
So here's how you spot
some of those things.
Number one is checking the
ingredient list.
Surely you've heard this tip
before, check the ingredient list.
And sometimes it feels like
it's assigned to like dieting
or focusing on a key
nutrient like fiber or some
(13:42):
key things.
But what I want you
to do is to focus
with this new lens.
If you wouldn't buy the
ingredients you see separately, if
you can't imagine picking up
maltodextrin at the grocery store
next time, or sodium benzoate,
you know, on aisle five
in the grocery store, it's
(14:02):
probably ultra processed.
Do you have to throw
it away right away?
No.
But put that in your
mind as one item in
your pantry that maybe warrants
consideration for ridding, or maybe
replacing.
Look particularly at the first
five ingredients.
And this is not a
(14:23):
magical number.
I know there are people
in my field who would
be like, oh, Wendy on
the five ingredients here.
It's not about the number
five.
But look at the primary
ingredients.
Those are the ones that
are most prominent in the
package.
By labeling, ingredient labeling law,
ingredients have to be labeled
in descending order by their
contribution, by weight, by percentage
(14:44):
into that product.
So say, the first three
to five are the ones
that are most prominently showing.
And they're as ingredients if
you were doing a recipe
from home from scratch.
So if sugar or refined
oils or preservatives show up
early, it's worth considering for
(15:04):
this RID and reduce step.
And then watch for some
like tricky words or tricky
ingredients like stabilizers, emulsifiers, artificial
flavors that help keep food
shelf stable, maybe hyper palatable,
maybe.
But they don't actually help
keep you feeling any better
(15:26):
or even your best.
So this really isn't about
eliminating everything fun or never
eating packaged foods again.
It's about becoming aware and
deciding where you want to
make a shift here.
So that's the first place
to start.
So cleaning out your kitchen
can feel totally overwhelming.
So don't think of this
(15:47):
as all or nothing.
Instead, think of it like
tidying up or making space
for the foods you want
to eat more of.
Maybe and when we get
to REORGANIZE, you take one
space even at a time.
Here's a simple way to
approach it.
Out with the truly old.
I mean, if you have
a jar of mystery sauce
in the back of your
(16:07):
refrigerator, or you have a
bag of wilted vegetables, or
maybe some fresh herbs, sometimes
that happens you get the
herbs, you use them for
recipe, and they sort of
get stuck back somewhere in
the drawers, and they just
sit there and they get
sort of archaeological over time.
Start there.
Start with the truly old.
(16:28):
Identify the so-so ultra
processed foods, the ones that
you eat just because they're
around.
Maybe there's a box of
crackers that you got in
a gift package over the
holidays, something that you picked
up because you were just
hungry on the spot, that
keep making their way to
your plate or they just
keep grabbing.
This is a great place
to start on sort of
(16:50):
reducing and removing through that
red.
And then look for some
of these ingredients to consider
swapping.
If you do see hydrogenated
oils or trans fats, look
for better types of fats.
Maybe we're going to be
looking for more whole food
fats like nuts and seeds
(17:10):
and avocado and olive oil
instead.
Look for that word high
fructose corn syrup, HFCS.
Try choosing other types of
sweeteners is where we're going
to swap to, but look
for that in the ingredient
list.
And definitely look for those
artificial colors, the flavors, and
(17:31):
the preservatives, especially the ones
that sound like a chemistry
set.
Some of those words are
fine, and I don't want
to malign every word.
Sometimes they're just labeled that
way.
But if it says artificial
on it, that's a pretty
good clue that it is
an ultra processed food.
And maybe, maybe just maybe
we want to reduce or
(17:52):
eliminate it from our diet.
Picture yourself at the grocery
store again.
Would you ever ask a
clerk, where will I find
that red dye number three
that we talked about in
another episode?
No, of course not.
That's a sign for you.
Remember, we don't have to
do this all at once.
Just pick like one thing,
maybe scanning a label or
(18:14):
picking a shelf.
Maybe the next time that
you grab something to use,
take a quick peek.
You can be purposeful at
this and maybe swap out
one by one.
And that's where we'll get
to RESTOCK in a moment.
So now that we've started
making some space, what do
we fill this with?
That's where RESTOCK comes in.
(18:36):
We're going to talk about
making better choices for our
own environment without making it
complicated.
So cutting back on ultra
processed foods doesn't mean giving
up convenience or your favorite
foods.
I want to make that
clear.
It's not about deprivation.
That's not the intent.
It's about better swaps and
(18:57):
about upgrades.
So think of it this
way.
And I meant to bring
one.
This is a podcast and
audio format, obviously, but I
do put it up on
YouTube.
So I forgot to do
this.
So imagine this or maybe
try it.
I love writing on bananas
with a ballpoint pen.
I often write my daughter
little notes into her lunchbox.
I had a ballpoint pen
(19:18):
on a banana.
It's just really smooth and
easy to do and really
fun.
But imagine a banana that
says "Ingredients (19:23):
banana."
That is at its purest
and unprocessed food, mother nature
right there in front of
you.
And think about ingredients in
homemade applesauce.
What would that have?
Well, it would have apples
and maybe some cinnamon, um,
(19:45):
maybe just that, maybe a
little added sugar, but maybe
not.
But grab a pack of
apple flavored snack.
And suddenly there is a
list of maybe eight, 10,
15 ingredients, half of which
start sounding like a science
experiment.
And again, it's not inherently
(20:05):
bad.
I'm not placing a morality
bad or good, but it's
getting further and further away
from the apple.
In fact, sometimes you'll see
in small print apple flavored
bits or artificially and naturally
flavored on something that comes
from or sort of conveys
it coming from a whole
(20:25):
food.
Even similar foods can be
worlds apart in how their
process.
My daughter, who I often
reference here on this podcast,
who is wise beyond her
years, she's only six.
She puts it really perfectly.
She said a homemade chocolate
cake is different than one
from the store, right?
It's still the cake, but
(20:47):
think about the level of
processing from one that you
do at home, which is
processing, by the way, baking
is a process.
Um, but it is and
can be totally different.
And that's what we're thinking
about when we RESTOCK.
We're bringing in more whole
real food ingredients to the
front and fewer unknown or
(21:08):
helper ingredients that some call
mystery ingredients or scientific or
chemistry names.
So where do we start
with that?
Um, you may be wondering
like, what do I do?
And I like to think
of it in categories.
And this is something that
you could actually do category
by category, if you choose,
(21:29):
maybe tackling one or two
at a time.
So one would be our
fruits and vegetables.
What do we need to
eat more of?
What do we shop for?
What do we actually know
and hopefully love in fresh
and frozen forms?
This comes in a variety.
Check out your fresh, your
frozen, your dried, your canned,
and look at those foods.
(21:49):
Where do they feature in
your home?
Do you have fresh and
frozen with no additives?
Um, do you have cans
or jars that may or
may not have added sugars?
This is a great place
to start swapping in better
choices.
If you find that what
you have has some of
these different ingredients, like added
(22:11):
sugars, you can find it
in real fruit juice.
For example, you can find
lower sodium alternatives.
You can find ones with
less or no preservatives in
them.
Another category, your beans.
Do you buy dried beans
or do you buy canned
beans?
And are your cans, most
of them are now, thankfully
(22:31):
most, BPA free, where they
BPA free linings on your
beans.
Again, are they lower sodium?
Do you feel about good
about the quality?
Are the ingredients just basically
the bean and salt?
What's in it?
Take a look.
This is where we can
start to choose to, um,
in that reduce to RESTOCK
(22:51):
and swap in.
Your nuts and seeds.
This is a good place.
Make sure that you have
them as long as you
can enjoy them.
And people in your family
don't have allergies to tree
nuts or peanuts.
Think about keeping them in
the fridge.
And we're going to talk
about reorganizing in a minute.
Think about your whole grains,
the whole category, everything from
(23:12):
pasta to oatmeal, to quinoa,
to rices.
If it's in a package,
check that whole is the
first ingredient on most of
them.
You know, I'm an advocate
of white rice.
We have white rice in
our family.
You can have them, but
be aware of what you're
purchasing and what kind of
swap ins in restocking you
can make.
Look at your lean proteins,
(23:32):
whether it's fish or poultry,
plant-based options, meats.
Look for humanely and sustainably
raised when possible.
Look for lower additives.
Look for sort of the
markers, both on the ingredient
list in the front of
package that give you some
assurance when you're swapping in.
And I would extend that
(23:53):
to your eggs and dairy.
Look for things that, or
in your plant-based options,
looking for no added sugars
as well.
And look for ways that
you can upgrade or pat
yourself on the back because
maybe you're doing some of
these things already.
Maybe in this world of
overwhelm, you don't have as
many ultra-processed foods in
your home than maybe you
(24:14):
thought or were challenged by
in your mind.
And then an important category
is snack foods.
Think about, you know, the
more natural nut butters that
maybe don't have the added
sugars.
Few, but some still have
the high fructose corn syrup
in them.
Think about the whole fruits
and cheese and plain nuts
(24:36):
for your snack foods.
Think about replacements for some
of, not all of, the
package boxed snacks.
And then an important one,
hit that refrigerator door.
That's where I keep them
mostly, but the condiments.
Think about and look at
those condiment bottles, your dressings,
things that may have been
hanging around for a while,
(24:57):
the different sauces that may
be there.
Check the expiration date, the
Best Buy dates, check all
that and check the ingredients
as well.
Things like that.
So spending time looking categorically,
not all in one day,
not all at one time,
not even all in one
week maybe, but take categories
apart and look for opportunities
(25:17):
to proactively RESTOCK with the
better option.
Maybe it's when you run
out of the last one
if you want to minimize
food waste.
That's totally cool.
But think about how will
I RESTOCK it the next
time here?
And this would be a
good time in restocking to
just stop for a moment
and talk about sugar.
(25:40):
I was trying to think
of how to euphemistically talk
about it.
This is time to consider
writing the old Dear John
letter to the added sugars
in the restocking phase, breaking
up with the excess added
sugars in our diet.
I have absolutely nothing bad
to say about sugar in
(26:01):
general.
The sweet flavor, sugar can
be a good quality in
our diet.
It's a we eat more
than we need in sugar
in general.
And B, there's a lot
of excess added sugars in
the diet and in our
packaged foods.
Ultra processed foods tend to
(26:22):
be loaded with added sugars.
It sneaks into everything and
you'd be surprised.
Well, we will definitely have
episodes about added sugar and
things like this, but it
sneaks into things like breads
and sauces where you wouldn't
expect it.
It sneaks into crackers.
I used to have a
very well-known cracker.
They changed it.
They had four different types
(26:42):
of sugar in the ingredient
list.
And the reason I determined
that four different types of
sugar is because by the
time those four were added
in in small amounts, they
fell lower on the ingredient
label, which story for another
day.
But taking a look at
sugar, there have been studies
that sugar can be even
more habit-forming than certain
(27:03):
drugs in animal models, mind
you, but that they can
be even more addicting.
So I'm not down sugar.
It is much to say
that sugar and sweet can
fit in our diet.
There are natural sugars that
occur in our food.
But with regard to the
excess added sugars, that is
a great place to take
a hard look at your
(27:23):
foods and your boxes and
your cans and containers and
start with awareness and look
for sugar on the labels.
Look for gradual ways to
swap out the excess added
sugars in for and cutting
back slowly to get your
taste buds naturally accustomed to
the more natural sugars if
(27:44):
you haven't already when you
do add them and be
the one to add them
most of the time.
And rethink your beverages because
a lot of added sugars
really show up in the
sugar-sweetened beverages like soda
and fruit juices and whatnot.
So I just want to
give you a few examples
within the RESTOCK, and then
we'll move on to REORGANIZE.
(28:06):
Again, the idea here is
not to overwhelm today, but
to get you thinking about
how to take this little
by little in managing ultra
-processed foods in your own
home and your pantries.
So here's a few examples.
Let's say that you enjoy
flavored yogurts.
Maybe you can shift, and
(28:27):
it may take a couple
steps, but toward a plain
yogurt with sort of DIY
toppings.
Maybe you add your own
fruit.
Maybe you add a little
cinnamon or drizzle of honey
instead.
You start controlling because remember,
this is about processing, not
just the ingredients, but it's
about upgrades and the level
(28:48):
processing.
So maybe you can shift
your yogurt.
If you enjoy either a
sugar-sweetened, if sugar-sweetened
or cold cereals are in
your pantry, or even if
they're not sugar-sweetened, maybe
you take a look at
them and say, is there
an upgrade that I can
do there, a swap in?
Maybe there's a whole grain
cold cereal with an upgraded
(29:09):
ingredient list and fewer additives
and other things there.
There's many on the market
these days.
Or maybe you can go
toward a rolled oat that
have more fiber and maybe
less sugar and still delicious
and filling, and you get
to control the sweetness in
that regard.
When it comes to things
like packaged savory salty snacks,
(29:31):
think about packaged chips and
what could upgrades be.
So maybe it's the roasted
chickpeas or the salty seaweed
snacks that are popular now,
or even popcorn.
And the reason here is
not going down on fried
even, or saying the chips
(29:53):
are bad, but it's about
getting more nutrition in.
So this part is really
key.
You can season them however
you like.
You can still enjoy your
chips when you have them.
And even I, I was
going to say others, may
have said in the past,
well, get baked chips instead.
(30:13):
But I really want you
to be thinking about, in
this ultra-process journey, about
what can I shift or
swap to in restocking?
It actually gives me a
boost nutritionally.
Like chickpeas will add plant
-based protein and fiber.
Popcorn is a grain that
has fiber in it, and
it's low calorie, high crunch,
(30:34):
and you can add the
flavoring yourself.
So it's adding something in
your crunchy salty snack.
Things like granola bars, maybe
you can shift to trail
mixes that you are DIY
mix and match on your
own.
Or there are some really
nice natural bars now that
have really simple ingredient lists.
The macro bars I like,
Kind has a number of
(30:54):
them, Cliff Bar, there's a
number of others as well.
But maybe customizable and more
wallet-friendly are some of
the DIY options where you
mix and match your own
trail mix to suit your
taste.
You can throw in the
dark chocolate chips or chocolate
chips if you like as
well.
You're in control because we're
really talking about upgrading the
(31:15):
quality and the nutrition at
the same time.
And then I'll finish in
this sort of RESTOCK era
that we're in right now
with our store-bought dressings,
just because many of us
still have those in our
refrigerators on the refrigerator door.
Many times, take a look
at those.
Classic bottled dressings are very
often loaded with stabilizers and
(31:38):
sugar and other preservatives, and
it is really easy to
make your own simple dressing.
And I just keep a
ball jar with a secure,
you know, a good lid
on it readily available so
you can add some ingredients
and make an olive oil
or a mixed blended oil,
vinegar, some kind of citrus,
(31:59):
some kind of acid, some
herbs and spices and have
super simple, delicious dressings.
So that's the last place
that I'm going to focus
on here before we jump
into REORGANIZE.
The goal, again, is not
to throw out everything in
the red phase or to
dive in and RESTOCK and
do a, grand slam shopping
spree at the grocery store,
(32:22):
but just pick one thing
at a time or one
category at a time and
look for your opportunities to
RESTOCK.
See how it feels.
And if you like it,
then try another.
That's how real change happens
incrementally over time.
And I have to tell
you, there have been clients
that I've worked with over
the years where like all
(32:42):
remember something that they did,
you know, a shift that
they made maybe a year
before.
And by the time we
talk about it again, they've
forgotten that they ever did
anything different when it's small
incremental changes, it can be
really incredible.
It really becomes part of
your life.
So I encourage you to
think about that.
So finally, we've got better
choices in the mix.
We've started reducing and clearing
(33:03):
space.
The last one is REORGANIZE.
This is the RID RESTOCK
REORGANIZE.
It's really a great time
to set ourselves up for
success and also create awareness
of the change that's happened.
And that's what can happen
when you shift things around
visually in your home.
(33:23):
It's like a little reminder
that you can do.
So you've made the space,
you've added those improved choices.
Now to make them work
in your real life is
about putting them in front
of you so that you'll
select them.
So let's be honest, we
don't eat based on logic
all the time.
We eat what's right in
front of us.
And sometimes it just looks
good.
We see it, we grab
(33:44):
it.
That's where you put your
food and where you put
your food matters and why
it matters just as much
as what you buy.
So this isn't about going
picture perfect here.
You do not need a
Pinterest worthy kitchen or Instagram
worthy wherever you are on
social media, but setting things
up that reflect the health
(34:04):
that you can choose on
a regular basis.
The goal is to make
the better for you foods,
your default, the ones that
are easier to grab.
They're the first thing to
see and not the last.
So here's how you do
it.
First, clear the clutter.
A lot of people are
decluttering these days, but try
to clear space so that
(34:25):
you don't have the cookie
jar front and center unless
you just made cookies and
it's cute cookie jar and
you're doing that on purpose.
Move that away.
The box of snacks, don't
let them be staring at
you all day so that
you walk by and you
want to have one.
Put the bag of chips
away.
If you do have bags
of chips or even snack
foods in general, find the
space for those and swap
(34:47):
those out.
Make front and center the
fruit bowl, have a fruit
bowl on your counter.
So it's right there in
front of you.
It's beautiful art.
It changes with the seasons
and fresh fruit is just
so much prettier to look
at than bags and packages
and all that kind of
stuff.
In your refrigerator, put the
good stuff up front.
(35:08):
So long ago, we really
needed that crisper, many of
us, to put the vegetables
in to keep them really
preserved as long as possible
because we did less shopping.
But if your fresh berries
or veggies or hummus even
is tucked way back in
the fridge, then you're less
likely to choose them or
(35:28):
remember them, or they may
actually go bad before you
get to them.
So don't be afraid to
bring them up to eye
level.
Wash your grapes, maybe not
your berries, you rinse those
right before you eat them,
but you can wash your
grapes and leave them in
a bowl in your fridge
so you can go in
and grab some, maybe use
some scissors to cut some
little bunches off your grapes
(35:49):
so you could just grab
a little bunch.
Maybe make some crudités and
make some plates of crudités
in your refrigerator, something that
you can grab easily without
even thinking.
Another tip, and I call
this my Sharpie trick, and
this is from my grandmother,
June, who always had a
Sharpie pen strung to the
(36:10):
refrigerator door, as I recall.
And she always had it
there because then the pen
doesn't go walking as many
pens do in households.
And she would always label
the food in whatever system
works for you, either when
to use it by, when
you put it in, and
then it's a way that
you can actually track your
food over time a little
bit.
And also make sure that
(36:30):
you actually eat them before
they go bad and become
a science experiment.
So, you know, six months
for your pantry staples, about
a year for your spices,
you know, think about maybe
writing an O with the
date for the date that
you opened something if you
don't want to do it
on the reverse so that
you know, like, oh, I
(36:50):
opened that three months ago,
that dressing, maybe it's time
to move it on, or
maybe it's time to upgrade
and RESTOCK.
And then certainly rethink your
storage and REORGANIZE, rethink your
storage a little bit.
If you love your dishes,
make them easier to grab
to make your food beautiful.
Have a section in your
fridge or pantry that's designated
(37:10):
just for your go to
healthy snacks.
That makes it easier to
choose than opening the whole
pantry and seeing the world
of food as I call
it.
Just make it easier.
Have your pre cut veggies
at your eye level so
you can take them out.
These become sort of your
health habits as you go
as you also do this
sort of unprocessing of your
(37:32):
space.
So tonight, take five or
10 minutes to do a
little of this reorganization.
While you're starting the RID.
And maybe you can't RESTOCK
quite yet.
But you're starting that process
of looking at what you
have maybe one category at
a time, maybe do a
little bit of reorganization, pop
on a little music.
(37:52):
What song could we play?
Maybe don't stop me now
by Queen or some other
great song that comes to
mind to get you in
the groove or something that's
really upbeat that makes you
feel empowered.
And make sure that your
first choices you set up
for you, the first things
you choose are the ones
that are simple, but that
(38:12):
you'll enjoy, you know, easiest
to grab, make healthy choices
become second nature for you.
That's the goal.
And that's the whole point,
really making it doable, making
it stick and making it
work for you.
Okay, well, we talked about
the RID, RESTOCK and REORGANIZE.
I'm not going to do
a full mindful minute together
(38:33):
with you today.
But I do want to
do a quick simple grounding
check in, pause on purpose,
shall we call it.
If you're sitting, feel the
chair beneath you.
If you're standing, notice the
way your feet press into
the ground, sort of rock
back and forth and feel
the ground.
(38:54):
If you're walking or moving,
feel the rhythm that you're
making.
Nothing to change, nothing really
to do except to notice,
feel the presence of your
body, sort of the gravitational
pull to the earth.
Now let's take a slow
deep breath in.
(39:16):
Just let it out.
That's it.
That's all for a mindful
moment today.
One breath, one pause, one
moment to reset.
Of course, if you want
to take this further with
finding your moments in meditation,
I do have a full
episode that I did recently
(39:37):
on sort of an introduction
to meditation and mindfulness, a
whole conversation that's waiting for
you.
And in each episode, we
usually do a mindful minute
together.
But I wanted just to
have a grounding moment before
we recap on our day.
All right, here's my challenge
for you this week.
Just try one swap.
(39:57):
Maybe it's grabbing a whole
real food snack instead of
some usual that you may
already be less happy with,
but haven't made any changes.
Or try something simple and
satisfying that's just new that
you may add.
Just one small shift.
Try it on and see
how it feels.
Remember, this isn't about rules
(40:18):
or any kind of perfection
that we're going for.
It's about movement in the
right, the forward direction, shall
we say, because these little
steps do add up over
time.
Take a look at your
labels, try a swap, and
set your space up for
success.
That's RID or reduce, that's
RESTOCK, and that's REORGANIZE.
(40:40):
Every choice we make in
our 1,000 waking minutes shapes
how we feel, how we
move, how we show up.
And the great thing is
that there's no final exam.
There's no end point.
You don't have to get
it all right to make
a real impact on your
life and your health.
We'll certainly be coming back
to this topic.
There's lots to explore in
(41:01):
this space.
And if you're enjoying this
podcast, I hope that you're
subscribed.
Please make sure that you
are so you don't miss
anything.
I encourage you to share
with a friend, to write
a comment and review.
It means the world.
It means a lot to
me.
Thank you in advance for
that.
You can always reach me
at wendybazilian.com.
(41:22):
You can find me there
and you can write me
at 1KWM@wendybazilian.com.
This is 1,000 waking minutes.
I'm Wendy Bazilian.
And until next time, be
well.
Thank you for tuning into
1,000 waking minutes.
(41:42):
A huge thank you to
our amazing collaborators, including our
production and marketing teams, and
Gabriella Escalante in particular, to
the ultra talented Beza for
my theme music, my lifelong
friend and artist Pearl Preis
Photography and Design, to Danielle
Ballantyne, Jen Nguyen, Joanna Powell,
and of course my family,
and everyone working tirelessly behind
(42:04):
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(42:25):
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Until next time, find some
simple opportunities to optimize those
1,000 waking minutes each day.
(43:05):
It's gonna be okay.
Ultra processed foods, you know
they're not doing you any
favors.
Maybe you've even ditched that
fiery red snack with the
glowing dust.
But now what?
How do you actually make
a change without it feeling
like a total overhaul?
That's where RID, RESTOCK, and
REORGANIZE come in.
Real steps, real impact, and
(00:21):
honestly it's easier than you
think.
We experience 1,000 waking
minutes on average every day.
How are you spending yours?
I'm Dr. Wendy Bazilian and
you're listening to 1,000
Waking Minutes.
I can't wait to connect
with you here with practical
ways to eat well, move
daily, and be healthy.
(00:42):
To optimize every waking minute
you live for a happier,
healthier life.
Thank you for sharing some
of your waking minutes with
me today.
Let's get started.
I'm saying yes to better
days, yes.
I'm on my way, yes.
It's gonna be okay, yeah.
(01:09):
Welcome back to 1,000
Waking Minutes.
I'm Dr. Wendy Bazilian and
today we're making it real.
Because when it comes to
ultra processed foods, so many
people feel stuck.
You hear all the stats,
you see the headlines, and
you know that ultra processed
foods aren't ideal.
But beyond throwing out that
sort of neon colored chip,
(01:30):
we all know which one
that is, what's next?
And that's what we're tackling
today.
We're moving from the knowing
to the doing.
And I'm going to walk
you through three simple, realistic
ways to unprocess your kitchen
and your everyday choices.
Don't worry, this isn't a
complete overhaul.
In fact, we may revisit
this little by little over
(01:51):
time.
We're all works in progress
and this is certainly one
that warrants revisiting over time.
But this is a sort
of no stress, no overwhelm
approach.
Small, smart changes is all
I'm asking and they do
add up over time.
But before we get into
the how, I want to
take a quick minute to
talk about the what and
(02:13):
the why on this.
Don't worry, I'm not going
to go into the deep
science today, I promise.
But I want to take
a moment to frame this
up again, since I did
an episode previous to this
just about the what and
the why a little bit
more.
But so that today actually
makes sense.
Ultra processed foods, often called
(02:35):
UPFs, the acronym for short,
they get a lot of
attention.
But what does this actually
mean?
Well, back in 2009, researchers
at the University of Sao
Paulo in Brazil had developed
what's called the Nova classification
system.
That is not an acronym,
that means new.
(02:55):
And it categorizes foods not
based on their nutrients, as
we often look at, but
on their processing, how much
they're processed to what extent.
And here's the thing, it's
a great tool for research.
I think it is a
great tool.
And it's allowed a lot
of researchers since then, there's
an explosion of research using
(03:16):
the Nova classification system, which
actually helps researchers not replicate
studies, I mean that also,
but to model studies that
can be comparable over time,
I guess.
So it is a great
tool for research.
But here's the thing, it
doesn't tell us how to
eat.
It can be used in
various ways, to be suggestive.
(03:37):
But that's where we come
in today, we're going to
talk about the how, not
the how to eat, but
how to use the processing
scale in our own kitchen
and in our own lives.
And why does this matter?
Well, we talked about it
in the last episode where
I introduced the ultra processed
foods to you through my
lens on here at 1,000
(03:59):
waking minutes.
But to sum it up
briefly, ultra processed foods can
accelerate biological aging.
That's when eaten in excess,
all of these are when
eaten in excess, not like
the once in a while
type of thing.
But that's sort of like
pressing the fast forward button
on aging, not a great
thing.
They can also increase risk
(04:21):
of certain chronic diseases.
They can impact gut health,
our microbiome, as well as
mental health.
And ultra processed foods can
also impact and alter our
taste preferences over time, what
we taste what we crave.
And they really make it
easier to overeat, which is
problematic, without even realizing it.
(04:43):
So that is really problematic.
Because, you know, it's one
thing to overeat, because you're
having a big meal, and
you're taking extra bite, and
it's delicious.
And you know, it's a
big meal.
And that's what you're doing.
But to do it without
even realizing it, that is
problematic.
But this isn't about fear
here, it is about clarity,
the more we understand, the
(05:03):
more power we have over
our choices.
And at the end of
the day, health isn't about
restriction, it's about intention, and
what choices we make personally,
about what we put into
our mouths, when the quality,
how much and all those
things.
So this brings me to
a favorite quote, I just
want to share that I
(05:23):
think is fitting here.
It's a sentiment that's often
attributed, I found to Leonardo
da Vinci.
But it's actually from Claire
Booth Luce, a playwright, and
one of our first female
US ambassadors.
In 1931, she wrote in
one of her books called
Stuffed Shirts, I'll be in
a slightly different context here.
(05:44):
But she wrote, quote, "The
height of sophistication is simplicity."
And that quote, "The height
of sophistication is simplicity."
And I would say, well,
I really love this.
Because when it comes to
food, the closer we get
to real whole foods, unprocessed
(06:05):
ingredients, the more sort of
elegant or maybe sophisticated, perhaps
they become, and we can
return to what's essential.
Now, I'm not going to
say that we all need
to eat whole, real, fresh
foods all the time, because
we live in the real
world.
But the food that fuels
us best, often is the
(06:26):
simplest.
So today, in that spirit,
we're shifting from science to
strategy and taking all that
we know so far anyway,
along with some good old
fashioned common sense, and we're
going to turn it into
something we can actually do.
So after we wrapped up
the last episode, I had
(06:47):
a bit of a realization.
For nearly 20 years, I've
been using three R's, which
we're going to talk about
today, RID, RESTOCK, and REORGANIZE.
And I've used them as
a simple and practical way
to help people clean up,
do spring cleaning, maybe on
their food choices, whether it
was reading ingredient lists and
(07:07):
looking at labels, or cutting
back on certain additives, looking
to put new things into
their diets, removing some of
the more obvious ultra-processed
food culprits.
It always just made sense,
this sort of RID, RESTOCK,
REORGANIZE.
And back in the early
2000s, hydrogenated oils were everywhere,
(07:28):
you might remember.
And it wasn't until 2006,
when labeling regulation made it
law to force them to
be seen.
They were in the spotlight,
they had to be on
the label.
And over time, manufacturers phased
them out, thankfully.
And by the way, as
of 2015, many people don't
really know this, they were
(07:49):
actually removed from GRAS status.
GRAS stands for Generally Recognized
as Safe as an Ingredient.
They were removed by the
FDA.
And that was a time
when we were trying to
identify on ingredient lists, and
I would encourage like, let's
RID these from the diet,
you can't easily spot them,
let's find these, and let's
(08:10):
pull them back, and let's
really limit or RID them
and remove them from the
diet.
And the same was true
for me in the work
I was doing then.
Certain things just made sense
early on.
There was some early science
coming along, nothing hugely scary
or totally conclusive, but just
learning of the origin of
(08:31):
certain things like artificial colors,
and certain preservatives, and other
additives, that even before there
was mounting research, they just
didn't seem necessary in the
diet.
So I would use the
term RID.
I mean, if it says
artificial, you know, it's in
the name, hmm, I would
think.
I thought as a consumer,
(08:51):
I was a young student,
I was a young, newly
minted, degreed and credentialed health
professional.
So I think it's okay
to say RID sometimes, and
we're going to remove some
things that don't make sense
or that aren't necessary in
our diet, let alone potentially
risky.
But this also coincided where
I worked at the time
(09:12):
at a destination spa, where
food came straight from the
organic garden and guests came
to reset their diets, their
movements, their mindset, all the
things, healthy habits, and their
health overall.
And when you focus on
real nutrient-rich foods, it
wasn't about restriction, but we
were making space for what
(09:32):
nourishes us, and sometimes that
entailed RID.
So because I so strongly
believe, since I started studying
nutrition and counted on that
good food, and saw the
science and the power of
the nutrients and the phytochemicals
in food, it just seemed
like the right word.
So what I'm getting at
is I just sort of
stuck on the RID.
(09:54):
But here's what I realized,
maybe RID isn't the only
word for that first step.
So maybe the first R
I'm going to shift and
say could be RID, but
it could also be reduce.
Because these days there are
foods and ingredients that you
may want to remove altogether
from your kitchen or your
routine or your habit, but
(10:14):
the real goal really isn't
all or nothing.
I want to not build
in flexibility for flexibility's sake,
although I think that is
important, even moderation should be
done in moderation, as I
always like to say.
But about reducing ultra-processed
foods, I'd like you to
think about maybe there will
be some RID, and I'm
still going to stick with the
(10:34):
RID at the beginning, but
RID or reduce is what
we're going to sort of
have in the spirit of
the first step.
Then we're going to talk
about restocking, and then we're
going to talk about our
environment, focusing on the environment
that you have and what
you can do there in
reorganizing where you have control,
say the fridge or the
(10:55):
freezer.
And the best part is
that even small reductions can
make a big difference.
So let's start with a
RID and dive right in
there, and maybe we'll call
it reduce completely over time.
So let's start with that.
How do you reduce the
ultra-processed foods without overwhelm?
(11:17):
I don't mean going through
your kitchen with a bulldozer
or like a tornado that
tosses everything out in sight,
because that full sort of
reset actually can be disastrous
for some.
In fact, many people who
have done that, and occasionally
I've heard people come to
me who said, you know,
(11:37):
I took everything out.
It just comes right back
in very soon thereafter, because
all of a sudden you
have an empty pantry and
don't know what to do
with it.
It doesn't have to be
that dramatic of an overhaul,
but it is about making
intentional choices one at a
time.
So think of it more
as like reducing and refining
and resetting.
(11:58):
Here's the truth.
Not all ultra-processed foods
even need to be banished
forever or at all.
Some are worth showing the
door, you know, like "out
you go!"
But some of them actually
that fall into this Nova
classification as ultra-processed have
good quality ingredients and they
just make life more convenient,
(12:19):
and you can feel proud
about them.
So where do we start
with this?
People always ask me, what
should I cut back on
first?
In other words, where do
I start?
And the answer isn't everything
at once, as I mentioned.
We want to rethink things,
we want to reduce some,
and then maybe we want
to do some removal, full
(12:40):
-on RID.
So I think the best
place to begin is with
the ultra-processed foods that
are just there.
And what I mean are
ones that you eat on
autopilot.
Maybe you're not even thinking
about some of the things
that have come into your
pantry.
And that's why it's important
to look at your pantry,
look at your refrigerator, and
(13:01):
check things anew with new
eyes, new sort of glasses,
new science glasses on, if
you will.
So these are things that
you eat not out of
love, you don't adore them,
but more like habituated.
It's just sort of like
on your shopping list every
week.
Or if you do digital
shopping, online shopping, it just
(13:22):
shows up in your cart
every single time.
So here's how you spot
some of those things.
Number one is checking the
ingredient list.
Surely you've heard this tip
before, check the ingredient list.
And sometimes it feels like
it's assigned to like dieting
or focusing on a key
nutrient like fiber or some
(13:42):
key things.
But what I want you
to do is to focus
with this new lens.
If you wouldn't buy the
ingredients you see separately, if
you can't imagine picking up
maltodextrin at the grocery store
next time, or sodium benzoate,
you know, on aisle five
in the grocery store, it's
(14:02):
probably ultra processed.
Do you have to throw
it away right away?
No.
But put that in your
mind as one item in
your pantry that maybe warrants
consideration for ridding, or maybe
replacing.
Look particularly at the first
five ingredients.
And this is not a
(14:23):
magical number.
I know there are people
in my field who would
be like, oh, Wendy on
the five ingredients here.
It's not about the number
five.
But look at the primary
ingredients.
Those are the ones that
are most prominent in the
package.
By labeling, ingredient labeling law,
ingredients have to be labeled
in descending order by their
contribution, by weight, by percentage
(14:44):
into that product.
So say, the first three
to five are the ones
that are most prominently showing.
And they're as ingredients if
you were doing a recipe
from home from scratch.
So if sugar or refined
oils or preservatives show up
early, it's worth considering for
(15:04):
this RID and reduce step.
And then watch for some
like tricky words or tricky
ingredients like stabilizers, emulsifiers, artificial
flavors that help keep food
shelf stable, maybe hyper palatable,
maybe.
But they don't actually help
keep you feeling any better
(15:26):
or even your best.
So this really isn't about
eliminating everything fun or never
eating packaged foods again.
It's about becoming aware and
deciding where you want to
make a shift here.
So that's the first place
to start.
So cleaning out your kitchen
can feel totally overwhelming.
So don't think of this
(15:47):
as all or nothing.
Instead, think of it like
tidying up or making space
for the foods you want
to eat more of.
Maybe and when we get
to REORGANIZE, you take one
space even at a time.
Here's a simple way to
approach it.
Out with the truly old.
I mean, if you have
a jar of mystery sauce
in the back of your
(16:07):
refrigerator, or you have a
bag of wilted vegetables, or
maybe some fresh herbs, sometimes
that happens you get the
herbs, you use them for
recipe, and they sort of
get stuck back somewhere in
the drawers, and they just
sit there and they get
sort of archaeological over time.
Start there.
Start with the truly old.
(16:28):
Identify the so-so ultra
processed foods, the ones that
you eat just because they're
around.
Maybe there's a box of
crackers that you got in
a gift package over the
holidays, something that you picked
up because you were just
hungry on the spot, that
keep making their way to
your plate or they just
keep grabbing.
This is a great place
to start on sort of
(16:50):
reducing and removing through that
red.
And then look for some
of these ingredients to consider
swapping.
If you do see hydrogenated
oils or trans fats, look
for better types of fats.
Maybe we're going to be
looking for more whole food
fats like nuts and seeds
(17:10):
and avocado and olive oil
instead.
Look for that word high
fructose corn syrup, HFCS.
Try choosing other types of
sweeteners is where we're going
to swap to, but look
for that in the ingredient
list.
And definitely look for those
artificial colors, the flavors, and
(17:31):
the preservatives, especially the ones
that sound like a chemistry
set.
Some of those words are
fine, and I don't want
to malign every word.
Sometimes they're just labeled that
way.
But if it says artificial
on it, that's a pretty
good clue that it is
an ultra processed food.
And maybe, maybe just maybe
we want to reduce or
(17:52):
eliminate it from our diet.
Picture yourself at the grocery
store again.
Would you ever ask a
clerk, where will I find
that red dye number three
that we talked about in
another episode?
No, of course not.
That's a sign for you.
Remember, we don't have to
do this all at once.
Just pick like one thing,
maybe scanning a label or
(18:14):
picking a shelf.
Maybe the next time that
you grab something to use,
take a quick peek.
You can be purposeful at
this and maybe swap out
one by one.
And that's where we'll get
to RESTOCK in a moment.
So now that we've started
making some space, what do
we fill this with?
That's where RESTOCK comes in.
(18:36):
We're going to talk about
making better choices for our
own environment without making it
complicated.
So cutting back on ultra
processed foods doesn't mean giving
up convenience or your favorite
foods.
I want to make that
clear.
It's not about deprivation.
That's not the intent.
It's about better swaps and
(18:57):
about upgrades.
So think of it this
way.
And I meant to bring
one.
This is a podcast and
audio format, obviously, but I
do put it up on
YouTube.
So I forgot to do
this.
So imagine this or maybe
try it.
I love writing on bananas
with a ballpoint pen.
I often write my daughter
little notes into her lunchbox.
I had a ballpoint pen
(19:18):
on a banana.
It's just really smooth and
easy to do and really
fun.
But imagine a banana that
says "Ingredients (19:23):
banana."
That is at its purest
and unprocessed food, mother nature
right there in front of
you.
And think about ingredients in
homemade applesauce.
What would that have?
Well, it would have apples
and maybe some cinnamon, um,
(19:45):
maybe just that, maybe a
little added sugar, but maybe
not.
But grab a pack of
apple flavored snack.
And suddenly there is a
list of maybe eight, 10,
15 ingredients, half of which
start sounding like a science
experiment.
And again, it's not inherently
(20:05):
bad.
I'm not placing a morality
bad or good, but it's
getting further and further away
from the apple.
In fact, sometimes you'll see
in small print apple flavored
bits or artificially and naturally
flavored on something that comes
from or sort of conveys
it coming from a whole
(20:25):
food.
Even similar foods can be
worlds apart in how their
process.
My daughter, who I often
reference here on this podcast,
who is wise beyond her
years, she's only six.
She puts it really perfectly.
She said a homemade chocolate
cake is different than one
from the store, right?
It's still the cake, but
(20:47):
think about the level of
processing from one that you
do at home, which is
processing, by the way, baking
is a process.
Um, but it is and
can be totally different.
And that's what we're thinking
about when we RESTOCK.
We're bringing in more whole
real food ingredients to the
front and fewer unknown or
(21:08):
helper ingredients that some call
mystery ingredients or scientific or
chemistry names.
So where do we start
with that?
Um, you may be wondering
like, what do I do?
And I like to think
of it in categories.
And this is something that
you could actually do category
by category, if you choose,
(21:29):
maybe tackling one or two
at a time.
So one would be our
fruits and vegetables.
What do we need to
eat more of?
What do we shop for?
What do we actually know
and hopefully love in fresh
and frozen forms?
This comes in a variety.
Check out your fresh, your
frozen, your dried, your canned,
and look at those foods.
(21:49):
Where do they feature in
your home?
Do you have fresh and
frozen with no additives?
Um, do you have cans
or jars that may or
may not have added sugars?
This is a great place
to start swapping in better
choices.
If you find that what
you have has some of
these different ingredients, like added
(22:11):
sugars, you can find it
in real fruit juice.
For example, you can find
lower sodium alternatives.
You can find ones with
less or no preservatives in
them.
Another category, your beans.
Do you buy dried beans
or do you buy canned
beans?
And are your cans, most
of them are now, thankfully
(22:31):
most, BPA free, where they
BPA free linings on your
beans.
Again, are they lower sodium?
Do you feel about good
about the quality?
Are the ingredients just basically
the bean and salt?
What's in it?
Take a look.
This is where we can
start to choose to, um,
in that reduce to RESTOCK
(22:51):
and swap in.
Your nuts and seeds.
This is a good place.
Make sure that you have
them as long as you
can enjoy them.
And people in your family
don't have allergies to tree
nuts or peanuts.
Think about keeping them in
the fridge.
And we're going to talk
about reorganizing in a minute.
Think about your whole grains,
the whole category, everything from
(23:12):
pasta to oatmeal, to quinoa,
to rices.
If it's in a package,
check that whole is the
first ingredient on most of
them.
You know, I'm an advocate
of white rice.
We have white rice in
our family.
You can have them, but
be aware of what you're
purchasing and what kind of
swap ins in restocking you
can make.
Look at your lean proteins,
(23:32):
whether it's fish or poultry,
plant-based options, meats.
Look for humanely and sustainably
raised when possible.
Look for lower additives.
Look for sort of the
markers, both on the ingredient
list in the front of
package that give you some
assurance when you're swapping in.
And I would extend that
(23:53):
to your eggs and dairy.
Look for things that, or
in your plant-based options,
looking for no added sugars
as well.
And look for ways that
you can upgrade or pat
yourself on the back because
maybe you're doing some of
these things already.
Maybe in this world of
overwhelm, you don't have as
many ultra-processed foods in
your home than maybe you
(24:14):
thought or were challenged by
in your mind.
And then an important category
is snack foods.
Think about, you know, the
more natural nut butters that
maybe don't have the added
sugars.
Few, but some still have
the high fructose corn syrup
in them.
Think about the whole fruits
and cheese and plain nuts
(24:36):
for your snack foods.
Think about replacements for some
of, not all of, the
package boxed snacks.
And then an important one,
hit that refrigerator door.
That's where I keep them
mostly, but the condiments.
Think about and look at
those condiment bottles, your dressings,
things that may have been
hanging around for a while,
(24:57):
the different sauces that may
be there.
Check the expiration date, the
Best Buy dates, check all
that and check the ingredients
as well.
Things like that.
So spending time looking categorically,
not all in one day,
not all at one time,
not even all in one
week maybe, but take categories
apart and look for opportunities
(25:17):
to proactively RESTOCK with the
better option.
Maybe it's when you run
out of the last one
if you want to minimize
food waste.
That's totally cool.
But think about how will
I RESTOCK it the next
time here?
And this would be a
good time in restocking to
just stop for a moment
and talk about sugar.
(25:40):
I was trying to think
of how to euphemistically talk
about it.
This is time to consider
writing the old Dear John
letter to the added sugars
in the restocking phase, breaking
up with the excess added
sugars in our diet.
I have absolutely nothing bad
to say about sugar in
(26:01):
general.
The sweet flavor, sugar can
be a good quality in
our diet.
It's a we eat more
than we need in sugar
in general.
And B, there's a lot
of excess added sugars in
the diet and in our
packaged foods.
Ultra processed foods tend to
(26:22):
be loaded with added sugars.
It sneaks into everything and
you'd be surprised.
Well, we will definitely have
episodes about added sugar and
things like this, but it
sneaks into things like breads
and sauces where you wouldn't
expect it.
It sneaks into crackers.
I used to have a
very well-known cracker.
They changed it.
They had four different types
(26:42):
of sugar in the ingredient
list.
And the reason I determined
that four different types of
sugar is because by the
time those four were added
in in small amounts, they
fell lower on the ingredient
label, which story for another
day.
But taking a look at
sugar, there have been studies
that sugar can be even
more habit-forming than certain
(27:03):
drugs in animal models, mind
you, but that they can
be even more addicting.
So I'm not down sugar.
It is much to say
that sugar and sweet can
fit in our diet.
There are natural sugars that
occur in our food.
But with regard to the
excess added sugars, that is
a great place to take
a hard look at your
(27:23):
foods and your boxes and
your cans and containers and
start with awareness and look
for sugar on the labels.
Look for gradual ways to
swap out the excess added
sugars in for and cutting
back slowly to get your
taste buds naturally accustomed to
the more natural sugars if
(27:44):
you haven't already when you
do add them and be
the one to add them
most of the time.
And rethink your beverages because
a lot of added sugars
really show up in the
sugar-sweetened beverages like soda
and fruit juices and whatnot.
So I just want to
give you a few examples
within the RESTOCK, and then
we'll move on to REORGANIZE.
(28:06):
Again, the idea here is
not to overwhelm today, but
to get you thinking about
how to take this little
by little in managing ultra
-processed foods in your own
home and your pantries.
So here's a few examples.
Let's say that you enjoy
flavored yogurts.
Maybe you can shift, and
(28:27):
it may take a couple
steps, but toward a plain
yogurt with sort of DIY
toppings.
Maybe you add your own
fruit.
Maybe you add a little
cinnamon or drizzle of honey
instead.
You start controlling because remember,
this is about processing, not
just the ingredients, but it's
about upgrades and the level
(28:48):
processing.
So maybe you can shift
your yogurt.
If you enjoy either a
sugar-sweetened, if sugar-sweetened
or cold cereals are in
your pantry, or even if
they're not sugar-sweetened, maybe
you take a look at
them and say, is there
an upgrade that I can
do there, a swap in?
Maybe there's a whole grain
cold cereal with an upgraded
(29:09):
ingredient list and fewer additives
and other things there.
There's many on the market
these days.
Or maybe you can go
toward a rolled oat that
have more fiber and maybe
less sugar and still delicious
and filling, and you get
to control the sweetness in
that regard.
When it comes to things
like packaged savory salty snacks,
(29:31):
think about packaged chips and
what could upgrades be.
So maybe it's the roasted
chickpeas or the salty seaweed
snacks that are popular now,
or even popcorn.
And the reason here is
not going down on fried
even, or saying the chips
(29:53):
are bad, but it's about
getting more nutrition in.
So this part is really
key.
You can season them however
you like.
You can still enjoy your
chips when you have them.
And even I, I was
going to say others, may
have said in the past,
well, get baked chips instead.
(30:13):
But I really want you
to be thinking about, in
this ultra-process journey, about
what can I shift or
swap to in restocking?
It actually gives me a
boost nutritionally.
Like chickpeas will add plant
-based protein and fiber.
Popcorn is a grain that
has fiber in it, and
it's low calorie, high crunch,
(30:34):
and you can add the
flavoring yourself.
So it's adding something in
your crunchy salty snack.
Things like granola bars, maybe
you can shift to trail
mixes that you are DIY
mix and match on your
own.
Or there are some really
nice natural bars now that
have really simple ingredient lists.
The macro bars I like,
Kind has a number of
(30:54):
them, Cliff Bar, there's a
number of others as well.
But maybe customizable and more
wallet-friendly are some of
the DIY options where you
mix and match your own
trail mix to suit your
taste.
You can throw in the
dark chocolate chips or chocolate
chips if you like as
well.
You're in control because we're
really talking about upgrading the
(31:15):
quality and the nutrition at
the same time.
And then I'll finish in
this sort of RESTOCK era
that we're in right now
with our store-bought dressings,
just because many of us
still have those in our
refrigerators on the refrigerator door.
Many times, take a look
at those.
Classic bottled dressings are very
often loaded with stabilizers and
(31:38):
sugar and other preservatives, and
it is really easy to
make your own simple dressing.
And I just keep a
ball jar with a secure,
you know, a good lid
on it readily available so
you can add some ingredients
and make an olive oil
or a mixed blended oil,
vinegar, some kind of citrus,
(31:59):
some kind of acid, some
herbs and spices and have
super simple, delicious dressings.
So that's the last place
that I'm going to focus
on here before we jump
into REORGANIZE.
The goal, again, is not
to throw out everything in
the red phase or to
dive in and RESTOCK and
do a, grand slam shopping
spree at the grocery store,
(32:22):
but just pick one thing
at a time or one
category at a time and
look for your opportunities to
RESTOCK.
See how it feels.
And if you like it,
then try another.
That's how real change happens
incrementally over time.
And I have to tell
you, there have been clients
that I've worked with over
the years where like all
(32:42):
remember something that they did,
you know, a shift that
they made maybe a year
before.
And by the time we
talk about it again, they've
forgotten that they ever did
anything different when it's small
incremental changes, it can be
really incredible.
It really becomes part of
your life.
So I encourage you to
think about that.
So finally, we've got better
choices in the mix.
We've started reducing and clearing
(33:03):
space.
The last one is REORGANIZE.
This is the RID RESTOCK
REORGANIZE.
It's really a great time
to set ourselves up for
success and also create awareness
of the change that's happened.
And that's what can happen
when you shift things around
visually in your home.
(33:23):
It's like a little reminder
that you can do.
So you've made the space,
you've added those improved choices.
Now to make them work
in your real life is
about putting them in front
of you so that you'll
select them.
So let's be honest, we
don't eat based on logic
all the time.
We eat what's right in
front of us.
And sometimes it just looks
good.
We see it, we grab
(33:44):
it.
That's where you put your
food and where you put
your food matters and why
it matters just as much
as what you buy.
So this isn't about going
picture perfect here.
You do not need a
Pinterest worthy kitchen or Instagram
worthy wherever you are on
social media, but setting things
up that reflect the health
(34:04):
that you can choose on
a regular basis.
The goal is to make
the better for you foods,
your default, the ones that
are easier to grab.
They're the first thing to
see and not the last.
So here's how you do
it.
First, clear the clutter.
A lot of people are
decluttering these days, but try
to clear space so that
(34:25):
you don't have the cookie
jar front and center unless
you just made cookies and
it's cute cookie jar and
you're doing that on purpose.
Move that away.
The box of snacks, don't
let them be staring at
you all day so that
you walk by and you
want to have one.
Put the bag of chips
away.
If you do have bags
of chips or even snack
foods in general, find the
space for those and swap
(34:47):
those out.
Make front and center the
fruit bowl, have a fruit
bowl on your counter.
So it's right there in
front of you.
It's beautiful art.
It changes with the seasons
and fresh fruit is just
so much prettier to look
at than bags and packages
and all that kind of
stuff.
In your refrigerator, put the
good stuff up front.
(35:08):
So long ago, we really
needed that crisper, many of
us, to put the vegetables
in to keep them really
preserved as long as possible
because we did less shopping.
But if your fresh berries
or veggies or hummus even
is tucked way back in
the fridge, then you're less
likely to choose them or
(35:28):
remember them, or they may
actually go bad before you
get to them.
So don't be afraid to
bring them up to eye
level.
Wash your grapes, maybe not
your berries, you rinse those
right before you eat them,
but you can wash your
grapes and leave them in
a bowl in your fridge
so you can go in
and grab some, maybe use
some scissors to cut some
little bunches off your grapes
(35:49):
so you could just grab
a little bunch.
Maybe make some crudités and
make some plates of crudités
in your refrigerator, something that
you can grab easily without
even thinking.
Another tip, and I call
this my Sharpie trick, and
this is from my grandmother,
June, who always had a
Sharpie pen strung to the
(36:10):
refrigerator door, as I recall.
And she always had it
there because then the pen
doesn't go walking as many
pens do in households.
And she would always label
the food in whatever system
works for you, either when
to use it by, when
you put it in, and
then it's a way that
you can actually track your
food over time a little
bit.
And also make sure that
(36:30):
you actually eat them before
they go bad and become
a science experiment.
So, you know, six months
for your pantry staples, about
a year for your spices,
you know, think about maybe
writing an O with the
date for the date that
you opened something if you
don't want to do it
on the reverse so that
you know, like, oh, I
(36:50):
opened that three months ago,
that dressing, maybe it's time
to move it on, or
maybe it's time to upgrade
and RESTOCK.
And then certainly rethink your
storage and REORGANIZE, rethink your
storage a little bit.
If you love your dishes,
make them easier to grab
to make your food beautiful.
Have a section in your
fridge or pantry that's designated
(37:10):
just for your go to
healthy snacks.
That makes it easier to
choose than opening the whole
pantry and seeing the world
of food as I call
it.
Just make it easier.
Have your pre cut veggies
at your eye level so
you can take them out.
These become sort of your
health habits as you go
as you also do this
sort of unprocessing of your
(37:32):
space.
So tonight, take five or
10 minutes to do a
little of this reorganization.
While you're starting the RID.
And maybe you can't RESTOCK
quite yet.
But you're starting that process
of looking at what you
have maybe one category at
a time, maybe do a
little bit of reorganization, pop
on a little music.
(37:52):
What song could we play?
Maybe don't stop me now
by Queen or some other
great song that comes to
mind to get you in
the groove or something that's
really upbeat that makes you
feel empowered.
And make sure that your
first choices you set up
for you, the first things
you choose are the ones
that are simple, but that
(38:12):
you'll enjoy, you know, easiest
to grab, make healthy choices
become second nature for you.
That's the goal.
And that's the whole point,
really making it doable, making
it stick and making it
work for you.
Okay, well, we talked about
the RID, RESTOCK and REORGANIZE.
I'm not going to do
a full mindful minute together
(38:33):
with you today.
But I do want to
do a quick simple grounding
check in, pause on purpose,
shall we call it.
If you're sitting, feel the
chair beneath you.
If you're standing, notice the
way your feet press into
the ground, sort of rock
back and forth and feel
the ground.
(38:54):
If you're walking or moving,
feel the rhythm that you're
making.
Nothing to change, nothing really
to do except to notice,
feel the presence of your
body, sort of the gravitational
pull to the earth.
Now let's take a slow
deep breath in.
(39:16):
Just let it out.
That's it.
That's all for a mindful
moment today.
One breath, one pause, one
moment to reset.
Of course, if you want
to take this further with
finding your moments in meditation,
I do have a full
episode that I did recently
(39:37):
on sort of an introduction
to meditation and mindfulness, a
whole conversation that's waiting for
you.
And in each episode, we
usually do a mindful minute
together.
But I wanted just to
have a grounding moment before
we recap on our day.
All right, here's my challenge
for you this week.
Just try one swap.
(39:57):
Maybe it's grabbing a whole
real food snack instead of
some usual that you may
already be less happy with,
but haven't made any changes.
Or try something simple and
satisfying that's just new that
you may add.
Just one small shift.
Try it on and see
how it feels.
Remember, this isn't about rules
(40:18):
or any kind of perfection
that we're going for.
It's about movement in the
right, the forward direction, shall
we say, because these little
steps do add up over
time.
Take a look at your
labels, try a swap, and
set your space up for
success.
That's RID or reduce, that's
RESTOCK, and that's REORGANIZE.
(40:40):
Every choice we make in
our 1,000 waking minutes shapes
how we feel, how we
move, how we show up.
And the great thing is
that there's no final exam.
There's no end point.
You don't have to get
it all right to make
a real impact on your
life and your health.
We'll certainly be coming back
to this topic.
There's lots to explore in
(41:01):
this space.
And if you're enjoying this
podcast, I hope that you're
subscribed.
Please make sure that you
are so you don't miss
anything.
I encourage you to share
with a friend, to write
a comment and review.
It means the world.
It means a lot to
me.
Thank you in advance for
that.
You can always reach me
at wendybazilian.com.
(41:22):
You can find me there
and you can write me
at 1KWM@wendybazilian.com.
This is 1,000 waking minutes.
I'm Wendy Bazilian.
And until next time, be
well.
Thank you for tuning into
1,000 waking minutes.
(41:42):
A huge thank you to
our amazing collaborators, including our
production and marketing teams, and
Gabriella Escalante in particular, to
the ultra talented Beza for
my theme music, my lifelong
friend and artist Pearl Preis
Photography and Design, to Danielle
Ballantyne, Jen Nguyen, Joanna Powell,
and of course my family,
and everyone working tirelessly behind
(42:04):
the scenes.
And to you, our valued
listeners, I so appreciate your
support.
If you enjoyed today's episode,
please consider leaving a comment,
writing a review and giving
1,000 waking minutes, that's us,
a five-star rating.
And please hit subscribe on
Apple podcasts, Spotify, or wherever
you enjoy your podcasts.
(42:25):
Please follow and stay connected
at wendybazillion.com.
And don't forget to share
with your friends.
Your support helps us grow
and bring you more great
content.
Until next time, find some
simple opportunities to optimize those
1,000 waking minutes each day.
(43:05):
It's gonna be okay.
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