Could your favorite snack be silently sabotaging your fitness goals? Recent research from the Radiological Society of North America's annual meeting reveals a hidden threat to your muscle health and mobility: ultra-processed foods. These convenient yet cunning snacks may be causing fat to infiltrate your muscle fibers, undermining your strength and potentially leading to conditions like knee osteoarthritis. Even the most disciplined gym-goers and diet-watchers aren't safe from the sneak attack of these addictive combinations of sugar, fat, and salt. We break down the science behind these findings and equip you with practical strategies to resist the allure of ultra-processed foods, from making smarter choices at the store to embracing healthier snack alternatives.
But it's not all bad news—there's hope in whole foods. We share tangible tips to help you weave more nutrient-dense options into your daily routine without feeling deprived. Meal prepping becomes your ally as we guide you through preparing veggies and grains in advance, paving the way for a flexible and fun "build your own meal" system. With ideas for delicious, easy recipes like roasted veggies and smoothies, we emphasize the importance of progress over perfection. Small steps toward incorporating whole foods can lead to profound impacts on your health, setting a strong foundation for a thriving future. Join us as we chart a path toward a healthier tomorrow, one meal at a time.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
All right, ready for a deep dive.
That might just change how youlook at your snack choices.
Speaker 2 (00:03):
Oh yeah, this is a fascinating one.
Speaker 1 (00:05):
We're talking about ultra-processed foods that quick
, easy stuff and how they mightbe affecting get this your
muscles.
Speaker 2 (00:12):
Way beyond just expanding your waistline.
Speaker 1 (00:15):
Right.
Speaker 2 (00:15):
This new research, straight from the Radiological
Society of North America'sannual meeting, suggests those
convenient snacks.
Well, that could be affectingyour mobility and even your
joint health down the line.
Speaker 1 (00:27):
Long-term stuff, then , and it's not like this is
coming from just anybody, thisis a pretty legit source, right?
Speaker 2 (00:31):
Absolutely.
Speaker 1 (00:33):
So what'd they find?
Lay it on us.
Speaker 2 (00:35):
Well, they looked at a bunch of adults all around 60
years old, tracked what they ate, used MRI scans to check out
how their muscles were doing,specifically in their thighs.
And here's the thing, it didn'teven matter if they were
hitting the gym all the time.
Speaker 1 (00:49):
Really.
Speaker 2 (00:50):
This study is showing that a diet that's packed with
ultra-processed foods it'slinked to fat actually building
up inside your thigh muscles.
Speaker 1 (00:58):
Hold up Fat inside the muscles.
That's not the same as likewhat I'm trying to avoid on my
belly.
Speaker 2 (01:06):
No, no, no, it's different.
Speaker 1 (01:07):
Explain this to me.
Speaker 2 (01:08):
Okay.
So when we talk about, you know, fatty degeneration in muscles,
we're talking about fatactually infiltrating the muscle
fibers themselves, and that can, over time, mean less strength
and less mobility.
Speaker 1 (01:22):
So it's not just how you look, it's how you move as
you get older.
Exactly what kind of foods arewe even talking about here?
Give me the ultra-processedgreatest hits.
Speaker 2 (01:30):
Okay, we're talking about all those packaged snacks,
sugary drinks, frozen meals,basically anything that's
designed more for conveniencethan for actual good nutrition.
It's the stuff that's made tohit all those pleasure centers
in your brain with like theperfect combo of sugar, fat,
salt, refined carbs and,honestly, it's everywhere.
Speaker 1 (01:49):
No kidding.
And this study found thatpeople were getting, on average,
40% of their meals fromultra-processed foods.
Yeah, that's pretty relatable.
Honestly, kind of alarming.
Speaker 2 (01:59):
Right, and what's really interesting here is that
this connection, they saw itregardless of someone's BMI, how
many calories they ate or evenhow much they exercise.
Speaker 1 (02:08):
So even if you are like watching what you eat and
you're hitting the gym, thoseultra processed foods could
still be like messing with yourmuscles.
Speaker 2 (02:19):
That seems to be what they're finding, and that's why
this research is so important.
So how does all of this connectto osteoarthritis?
Well, research has shown aconnection between this you know
, this fatty degeneration thatwe're talking about in the thigh
muscles, and a really common,often painful condition knee
osteoarthritis okay, so thisisn't just like some abstract
(02:41):
health thing.
Speaker 1 (02:41):
This could really affect how people live their
lives you got it walking withoutplaying with their grandkids,
you know, just staying active asthey get older.
Speaker 2 (02:49):
You're hitting all the important points, and that's
why getting this link betweenwhat we eat and how our muscles
age is so important.
Speaker 1 (02:57):
It's like these seemingly harmless snacks, those
quick meals, they couldactually be setting you up for
some major problems later downthe line.
Speaker 2 (03:06):
Makes you rethink the term convenience food.
Doesn't it Convenient now, butwhat about 10, 20 years down the
road?
Speaker 1 (03:12):
Yeah, it's really all about thinking long term when
it comes to what we choose toeat.
Speaker 2 (03:16):
And this is definitely making me look at my
own pantry a little differently.
So what can you do about this?
Is it all about just swappingthose processed snacks for whole
foods?
Think Less from the box, morefrom the farm.
Speaker 1 (03:29):
That's a great place to start, for sure.
Speaker 2 (03:30):
Okay, Tell me more about those swaps Like what are
some actual practical thingspeople can do to ditch that
ultra-processed stuff and, youknow, protect their muscles for
the long haul?
Speaker 1 (03:41):
It really comes down to kind of a mindset shift, you
know, moving away from quantityand focusing more on quality.
Okay, I think we've been sofocused on calories, portion
control, all that, that we'vekind of forgotten how important
nutrient-dense foods are.
Speaker 2 (03:56):
So instead of obsessing over how much we eat,
it's more about what we'reactually eating Makes sense.
Speaker 1 (04:02):
But let's be real.
For a lot of people, thoseultra processed foods are like
they're calling to you oh yeah,they're cheap, they're
convenient and, let's face it,they're designed to be addictive
.
Speaker 2 (04:12):
They really are.
Food companies have spentmillions, if not billions,
perfecting what they call thebliss point.
You know that magic combinationof sugar, fat and salt that
makes you crave more, and moreand more.
Speaker 1 (04:26):
So it's not just a willpower thing.
There's real science behindthose cravings.
Speaker 2 (04:30):
Oh, absolutely.
Speaker 1 (04:31):
So what can people even do to break free, like
escape the ultra-processed foodtrap?
Speaker 2 (04:37):
Well, awareness is huge.
Just understanding how muchthese foods are all around us,
that's a big step, right, youknow.
Start reading labels.
Look at ingredients, see a longlist of things you can't even
pronounce.
Speaker 1 (04:47):
That's a red flag right, because an apple doesn't
need a whole ingredient listexactly so what about those
times, you know, when you justwant something salty?
Speaker 2 (04:54):
yeah, or or sweet.
Speaker 1 (04:56):
What are some good swaps?
Speaker 2 (04:57):
Okay, if you're craving crunchy and salty, you
know, put down the chips, trysome air popped popcorn.
Speaker 1 (05:02):
Oh, okay.
Speaker 2 (05:03):
You season it with your favorite herbs, spices
Maybe you're more into nuts andseeds, or even veggie sticks
with hummus.
Speaker 1 (05:11):
Those are all good ideas.
Speaker 2 (05:12):
Yeah.
Speaker 1 (05:12):
And they're things you can like.
Keep on hand.
Speaker 2 (05:15):
Right.
Speaker 1 (05:16):
For when that snack attack hits.
What about meals, though?
I mean?
Sometimes a frozen dinner justfeels like the easiest option.
Speaker 2 (05:22):
I get it.
It's not about being perfect,right, we all have those nights
where you need something quick.
But maybe, instead of thoseprepackaged meals, think about
batch cooking on the weekend.
You know a big pot of soup,chili roast, some veggies, cook
up quinoa or brown rice.
Speaker 1 (05:40):
I love that idea.
Speaker 2 (05:41):
You've got it ready for the whole week.
Speaker 1 (05:42):
It's all about planning ahead.
Speaker 2 (05:43):
Yeah.
Speaker 1 (05:44):
Because when you're tired and hungry, that's when
the processed stuff reallystarts to look good.
Speaker 2 (05:49):
Absolutely, and hey, if you do need to grab something
on the go, there are definitelyhealthier options out there.
Okay, look for pre-cut fruitsand veggies, hard-boiled eggs, a
small container of plain yogurtwith some berries.
Speaker 1 (06:00):
So being prepared, making conscious choices even
when you're in a rush.
Speaker 2 (06:06):
Exactly, and it's not about deprivation.
You can still enjoy deliciousfood, satisfy your cravings,
without relying on all thatultra-processed stuff.
It's really just about makingsmarter swaps.
Speaker 1 (06:16):
And those swaps, they can really pay off.
Speaker 2 (06:18):
Oh yeah, when it comes to muscle health, overall
well-being all that Totally, andit's not just about avoiding
knee pain or staying mobile.
It's about investing in yourlong-term health, your quality
of life.
Speaker 1 (06:32):
And for anyone listening who's thinking okay,
this all sounds great, but wheredo I even start?
Speaker 2 (06:37):
Don't worry, in the next part of our deep dive,
we're going to give you somemore specific tips, ok,
strategies for making thosehealthy swaps, breaking free
from ultra-processed foods onceand for all.
We'll talk about meal planning,grocery shopping tips and we'll
even throw in some easy recipesto make healthy eating a breeze
.
That sounds awesome.
Speaker 1 (06:54):
Recipes to make healthy eating a breeze.
That sounds awesome.
But before we move on, can wego back to something you said
earlier about this connectionbetween ultra-processed foods
and osteoarthritis?
Sure, can you talk a littlemore about what osteoarthritis
is and why it's such a big deal?
Speaker 2 (07:08):
Okay, so osteoarthritis is the most
common type of arthritis.
It affects millions of peopleworldwide and it's a
degenerative joint disease.
It happens when the cartilage,that protective cushion between
your bones, breaks down.
Speaker 1 (07:23):
Oh, I see.
Speaker 2 (07:24):
And that can lead to pain, stiffness, swelling makes
it tough to move freely.
Speaker 1 (07:28):
And this research is saying that our diets, all those
ultra-processed foods, could beplaying a role in causing it.
Speaker 2 (07:35):
That's what the evidence suggests.
Yeah, and that's big, becauseit means we might have more
control over our joint healththan we thought.
Speaker 1 (07:41):
That's kind of empowering, Like by changing
what we eat we could actuallylower our chances of getting
this condition.
Speaker 2 (07:46):
Exactly being proactive, protecting our joints
now, so we can stay mobile andindependent later on.
Speaker 1 (07:53):
So those quick snacks , those convenient meals, it's
not just about weight, it'sabout how our joints feel, how
well we can move.
All of that All right, I'mready to dive into those tips.
Speaker 2 (08:03):
Okay, great.
Speaker 1 (08:03):
Let's ditch the ultra-processed foods for good.
Okay, you've convinced me.
I'm ditching the processedstuff whole foods from now on.
Speaker 2 (08:11):
Yeah.
Speaker 1 (08:11):
But like, where do I even start?
Grocery shopping is sooverwhelming these days.
Speaker 2 (08:18):
Oh, grocery shopping is so overwhelming these days.
Oh, it can be, it really canbut.
I always tell people.
You know, just start small.
You don't have to likecompletely change your diet
overnight, just pick one or twothings each week.
Maybe this week you swap thatafternoon soda for a sparkling
water with a little lemon.
Speaker 1 (08:31):
I like it simple, doable.
What else?
Speaker 2 (08:34):
shop the perimeter of the grocery store.
Okay, that's where all the goodstuff is Fresh produce, lean
proteins, whole grains.
You spend your time there.
You're less likely to even seethose process temptations in the
middle aisles.
Speaker 1 (08:47):
That's like a strategic grocery store battle
plan, exactly Okay.
Outsmart those treats.
Any other grocery shoppinghacks.
Speaker 2 (08:54):
Read the labels.
Speaker 1 (08:55):
Okay.
Speaker 2 (08:55):
Don't be fooled by the packaging, the health claims
, all that.
Look for short ingredient lists, things you can actually
recognize.
Remember real food doesn't needa whole paragraph to explain
what's in it.
Speaker 1 (09:07):
This is making me want to clean out my pantry
right now.
Okay, Okay.
So I've got all these greatwhole foods.
Now what?
How do I actually use?
Speaker 2 (09:13):
them.
Ah yes, that's the K.
Speaker 1 (09:16):
I mean, even the healthiest stuff isn't going to
do me any good if it's justwilting in my fridge.
Speaker 2 (09:20):
That's true.
One thing I like to do is prepingredients ahead of time, chop
those veggies, cook a big batchof quinoa or lentils hard.
Speaker 1 (09:35):
boil some eggs that way, when you're hungry, boom
healthy options are ready to go.
Speaker 2 (09:37):
It's like a build your own meal station in your
fridge, exactly and get creative.
There are so many delicious,healthy recipes out there that
are surprisingly easy.
Roast some veggies with herbsand spices.
Whip up a smoothie with fruitand yogurt.
Stir fry with tofu, chicken andyour favorite veggies.
Speaker 1 (09:53):
This is making me realize that healthy eating
doesn't have to be boring.
Speaker 2 (09:57):
It really doesn't.
Speaker 1 (09:58):
Or restrictive.
It's all about finding thoseswamps, finding those recipes
that actually work for your life.
Speaker 2 (10:04):
Exactly, and it's a journey, not a destination.
Right, there will be times whenyou slip up.
You grab that bag of chips.
Just acknowledge it, learn fromit and get right back on track.
Speaker 1 (10:14):
Progress over perfection.
I like that.
So, as we wrap up this deepdive, what's the one thing you
want listeners to take away fromall of this?
Speaker 2 (10:23):
Remember that you have the power to make choices
that support your health.
Start by being aware of whatyou're putting in your body that
support your health.
Start by being aware of whatyou're putting in your body.
Then start making those changes.
You know those gradual shiftstowards eating more whole foods.
Speaker 1 (10:37):
Okay.
Speaker 2 (10:38):
And those small changes.
Over time they can really makea difference for your muscles,
your joints and really yourwhole life.
Speaker 1 (10:44):
It's all about taking those little steps today to
build a healthier tomorrow.
Thanks for diving deep with ustoday and remember, even though
this deep dive is ending.
All right, ready for a deep dive.
That might just change how youlook at your snack choices.
Speaker 2 (00:03):
Oh yeah, this is a fascinating one.
Speaker 1 (00:05):
We're talking about ultra-processed foods that quick
, easy stuff and how they mightbe affecting get this your
muscles.
Speaker 2 (00:12):
Way beyond just expanding your waistline.
Speaker 1 (00:15):
Right.
Speaker 2 (00:15):
This new research, straight from the Radiological
Society of North America'sannual meeting, suggests those
convenient snacks.
Well, that could be affectingyour mobility and even your
joint health down the line.
Speaker 1 (00:27):
Long-term stuff, then , and it's not like this is
coming from just anybody, thisis a pretty legit source, right?
Speaker 2 (00:31):
Absolutely.
Speaker 1 (00:33):
So what'd they find?
Lay it on us.
Speaker 2 (00:35):
Well, they looked at a bunch of adults all around 60
years old, tracked what they ate, used MRI scans to check out
how their muscles were doing,specifically in their thighs.
And here's the thing, it didn'teven matter if they were
hitting the gym all the time.
Speaker 1 (00:49):
Really.
Speaker 2 (00:50):
This study is showing that a diet that's packed with
ultra-processed foods it'slinked to fat actually building
up inside your thigh muscles.
Speaker 1 (00:58):
Hold up Fat inside the muscles.
That's not the same as likewhat I'm trying to avoid on my
belly.
Speaker 2 (01:06):
No, no, no, it's different.
Speaker 1 (01:07):
Explain this to me.
Speaker 2 (01:08):
Okay.
So when we talk about, you know, fatty degeneration in muscles,
we're talking about fatactually infiltrating the muscle
fibers themselves, and that can, over time, mean less strength
and less mobility.
Speaker 1 (01:22):
So it's not just how you look, it's how you move as
you get older.
Exactly what kind of foods arewe even talking about here?
Give me the ultra-processedgreatest hits.
Speaker 2 (01:30):
Okay, we're talking about all those packaged snacks,
sugary drinks, frozen meals,basically anything that's
designed more for conveniencethan for actual good nutrition.
It's the stuff that's made tohit all those pleasure centers
in your brain with like theperfect combo of sugar, fat,
salt, refined carbs and,honestly, it's everywhere.
Speaker 1 (01:49):
No kidding.
And this study found thatpeople were getting, on average,
40% of their meals fromultra-processed foods.
Yeah, that's pretty relatable.
Honestly, kind of alarming.
Speaker 2 (01:59):
Right, and what's really interesting here is that
this connection, they saw itregardless of someone's BMI, how
many calories they ate or evenhow much they exercise.
Speaker 1 (02:08):
So even if you are like watching what you eat and
you're hitting the gym, thoseultra processed foods could
still be like messing with yourmuscles.
Speaker 2 (02:19):
That seems to be what they're finding, and that's why
this research is so important.
So how does all of this connectto osteoarthritis?
Well, research has shown aconnection between this you know
, this fatty degeneration thatwe're talking about in the thigh
muscles, and a really common,often painful condition knee
osteoarthritis okay, so thisisn't just like some abstract
(02:41):
health thing.
Speaker 1 (02:41):
This could really affect how people live their
lives you got it walking withoutplaying with their grandkids,
you know, just staying active asthey get older.
Speaker 2 (02:49):
You're hitting all the important points, and that's
why getting this link betweenwhat we eat and how our muscles
age is so important.
Speaker 1 (02:57):
It's like these seemingly harmless snacks, those
quick meals, they couldactually be setting you up for
some major problems later downthe line.
Speaker 2 (03:06):
Makes you rethink the term convenience food.
Doesn't it Convenient now, butwhat about 10, 20 years down the
road?
Speaker 1 (03:12):
Yeah, it's really all about thinking long term when
it comes to what we choose toeat.
Speaker 2 (03:16):
And this is definitely making me look at my
own pantry a little differently.
So what can you do about this?
Is it all about just swappingthose processed snacks for whole
foods?
Think Less from the box, morefrom the farm.
Speaker 1 (03:29):
That's a great place to start, for sure.
Speaker 2 (03:30):
Okay, Tell me more about those swaps Like what are
some actual practical thingspeople can do to ditch that
ultra-processed stuff and, youknow, protect their muscles for
the long haul?
Speaker 1 (03:41):
It really comes down to kind of a mindset shift, you
know, moving away from quantityand focusing more on quality.
Okay, I think we've been sofocused on calories, portion
control, all that, that we'vekind of forgotten how important
nutrient-dense foods are.
Speaker 2 (03:56):
So instead of obsessing over how much we eat,
it's more about what we'reactually eating Makes sense.
Speaker 1 (04:02):
But let's be real.
For a lot of people, thoseultra processed foods are like
they're calling to you oh yeah,they're cheap, they're
convenient and, let's face it,they're designed to be addictive
.
Speaker 2 (04:12):
They really are.
Food companies have spentmillions, if not billions,
perfecting what they call thebliss point.
You know that magic combinationof sugar, fat and salt that
makes you crave more, and moreand more.
Speaker 1 (04:26):
So it's not just a willpower thing.
There's real science behindthose cravings.
Speaker 2 (04:30):
Oh, absolutely.
Speaker 1 (04:31):
So what can people even do to break free, like
escape the ultra-processed foodtrap?
Speaker 2 (04:37):
Well, awareness is huge.
Just understanding how muchthese foods are all around us,
that's a big step, right, youknow.
Start reading labels.
Look at ingredients, see a longlist of things you can't even
pronounce.
Speaker 1 (04:47):
That's a red flag right, because an apple doesn't
need a whole ingredient listexactly so what about those
times, you know, when you justwant something salty?
Speaker 2 (04:54):
yeah, or or sweet.
Speaker 1 (04:56):
What are some good swaps?
Speaker 2 (04:57):
Okay, if you're craving crunchy and salty, you
know, put down the chips, trysome air popped popcorn.
Speaker 1 (05:02):
Oh, okay.
Speaker 2 (05:03):
You season it with your favorite herbs, spices
Maybe you're more into nuts andseeds, or even veggie sticks
with hummus.
Speaker 1 (05:11):
Those are all good ideas.
Speaker 2 (05:12):
Yeah.
Speaker 1 (05:12):
And they're things you can like.
Keep on hand.
Speaker 2 (05:15):
Right.
Speaker 1 (05:16):
For when that snack attack hits.
What about meals, though?
I mean?
Sometimes a frozen dinner justfeels like the easiest option.
Speaker 2 (05:22):
I get it.
It's not about being perfect,right, we all have those nights
where you need something quick.
But maybe, instead of thoseprepackaged meals, think about
batch cooking on the weekend.
You know a big pot of soup,chili roast, some veggies, cook
up quinoa or brown rice.
Speaker 1 (05:40):
I love that idea.
Speaker 2 (05:41):
You've got it ready for the whole week.
Speaker 1 (05:42):
It's all about planning ahead.
Speaker 2 (05:43):
Yeah.
Speaker 1 (05:44):
Because when you're tired and hungry, that's when
the processed stuff reallystarts to look good.
Speaker 2 (05:49):
Absolutely, and hey, if you do need to grab something
on the go, there are definitelyhealthier options out there.
Okay, look for pre-cut fruitsand veggies, hard-boiled eggs, a
small container of plain yogurtwith some berries.
Speaker 1 (06:00):
So being prepared, making conscious choices even
when you're in a rush.
Speaker 2 (06:06):
Exactly, and it's not about deprivation.
You can still enjoy deliciousfood, satisfy your cravings,
without relying on all thatultra-processed stuff.
It's really just about makingsmarter swaps.
Speaker 1 (06:16):
And those swaps, they can really pay off.
Speaker 2 (06:18):
Oh yeah, when it comes to muscle health, overall
well-being all that Totally, andit's not just about avoiding
knee pain or staying mobile.
It's about investing in yourlong-term health, your quality
of life.
Speaker 1 (06:32):
And for anyone listening who's thinking okay,
this all sounds great, but wheredo I even start?
Speaker 2 (06:37):
Don't worry, in the next part of our deep dive,
we're going to give you somemore specific tips, ok,
strategies for making thosehealthy swaps, breaking free
from ultra-processed foods onceand for all.
We'll talk about meal planning,grocery shopping tips and we'll
even throw in some easy recipesto make healthy eating a breeze
.
That sounds awesome.
Speaker 1 (06:54):
Recipes to make healthy eating a breeze.
That sounds awesome.
But before we move on, can wego back to something you said
earlier about this connectionbetween ultra-processed foods
and osteoarthritis?
Sure, can you talk a littlemore about what osteoarthritis
is and why it's such a big deal?
Speaker 2 (07:08):
Okay, so osteoarthritis is the most
common type of arthritis.
It affects millions of peopleworldwide and it's a
degenerative joint disease.
It happens when the cartilage,that protective cushion between
your bones, breaks down.
Speaker 1 (07:23):
Oh, I see.
Speaker 2 (07:24):
And that can lead to pain, stiffness, swelling makes
it tough to move freely.
Speaker 1 (07:28):
And this research is saying that our diets, all those
ultra-processed foods, could beplaying a role in causing it.
Speaker 2 (07:35):
That's what the evidence suggests.
Yeah, and that's big, becauseit means we might have more
control over our joint healththan we thought.
Speaker 1 (07:41):
That's kind of empowering, Like by changing
what we eat we could actuallylower our chances of getting
this condition.
Speaker 2 (07:46):
Exactly being proactive, protecting our joints
now, so we can stay mobile andindependent later on.
Speaker 1 (07:53):
So those quick snacks , those convenient meals, it's
not just about weight, it'sabout how our joints feel, how
well we can move.
All of that All right, I'mready to dive into those tips.
Speaker 2 (08:03):
Okay, great.
Speaker 1 (08:03):
Let's ditch the ultra-processed foods for good.
Okay, you've convinced me.
I'm ditching the processedstuff whole foods from now on.
Speaker 2 (08:11):
Yeah.
Speaker 1 (08:11):
But like, where do I even start?
Grocery shopping is sooverwhelming these days.
Speaker 2 (08:18):
Oh, grocery shopping is so overwhelming these days.
Oh, it can be, it really canbut.
I always tell people.
You know, just start small.
You don't have to likecompletely change your diet
overnight, just pick one or twothings each week.
Maybe this week you swap thatafternoon soda for a sparkling
water with a little lemon.
Speaker 1 (08:31):
I like it simple, doable.
What else?
Speaker 2 (08:34):
shop the perimeter of the grocery store.
Okay, that's where all the goodstuff is Fresh produce, lean
proteins, whole grains.
You spend your time there.
You're less likely to even seethose process temptations in the
middle aisles.
Speaker 1 (08:47):
That's like a strategic grocery store battle
plan, exactly Okay.
Outsmart those treats.
Any other grocery shoppinghacks.
Speaker 2 (08:54):
Read the labels.
Speaker 1 (08:55):
Okay.
Speaker 2 (08:55):
Don't be fooled by the packaging, the health claims
, all that.
Look for short ingredient lists, things you can actually
recognize.
Remember real food doesn't needa whole paragraph to explain
what's in it.
Speaker 1 (09:07):
This is making me want to clean out my pantry
right now.
Okay, Okay.
So I've got all these greatwhole foods.
Now what?
How do I actually use?
Speaker 2 (09:13):
them.
Ah yes, that's the K.
Speaker 1 (09:16):
I mean, even the healthiest stuff isn't going to
do me any good if it's justwilting in my fridge.
Speaker 2 (09:20):
That's true.
One thing I like to do is prepingredients ahead of time, chop
those veggies, cook a big batchof quinoa or lentils hard.
Speaker 1 (09:35):
boil some eggs that way, when you're hungry, boom
healthy options are ready to go.
Speaker 2 (09:37):
It's like a build your own meal station in your
fridge, exactly and get creative.
There are so many delicious,healthy recipes out there that
are surprisingly easy.
Roast some veggies with herbsand spices.
Whip up a smoothie with fruitand yogurt.
Stir fry with tofu, chicken andyour favorite veggies.
Speaker 1 (09:53):
This is making me realize that healthy eating
doesn't have to be boring.
Speaker 2 (09:57):
It really doesn't.
Speaker 1 (09:58):
Or restrictive.
It's all about finding thoseswamps, finding those recipes
that actually work for your life.
Speaker 2 (10:04):
Exactly, and it's a journey, not a destination.
Right, there will be times whenyou slip up.
You grab that bag of chips.
Just acknowledge it, learn fromit and get right back on track.
Speaker 1 (10:14):
Progress over perfection.
I like that.
So, as we wrap up this deepdive, what's the one thing you
want listeners to take away fromall of this?
Speaker 2 (10:23):
Remember that you have the power to make choices
that support your health.
Start by being aware of whatyou're putting in your body that
support your health.
Start by being aware of whatyou're putting in your body.
Then start making those changes.
You know those gradual shiftstowards eating more whole foods.
Speaker 1 (10:37):
Okay.
Speaker 2 (10:38):
And those small changes.
Over time they can really makea difference for your muscles,
your joints and really yourwhole life.
Speaker 1 (10:44):
It's all about taking those little steps today to
build a healthier tomorrow.
Thanks for diving deep with ustoday and remember, even though
this deep dive is ending.
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