1 00:00:03,000 --> 00:00:09,320 Speaker 1: Welcome to Before Breakfast, a production of iHeartRadio. Good Morning, 2 00:00:10,760 --> 00:00:16,440 Speaker 1: This is Laura, Welcome to the Before Breakfast podcast. Today's 3 00:00:16,440 --> 00:00:19,400 Speaker 1: tip is that if you are trying to eat better, 4 00:00:20,480 --> 00:00:24,239 Speaker 1: just add fruit or a vegetable to whatever you are 5 00:00:24,280 --> 00:00:28,720 Speaker 1: already planning to eat. Oftentimes it can be easier to 6 00:00:28,800 --> 00:00:32,479 Speaker 1: add food that's good for you rather than forego food 7 00:00:32,479 --> 00:00:35,720 Speaker 1: that is not good for you. Eating more healthy food 8 00:00:35,760 --> 00:00:39,680 Speaker 1: will increase the overall healthiness of your diet and probably 9 00:00:39,720 --> 00:00:43,000 Speaker 1: won't require as much willpower as trying to swear off 10 00:00:43,000 --> 00:00:47,960 Speaker 1: the other stuff. So lots of people make resolutions to 11 00:00:48,000 --> 00:00:51,960 Speaker 1: eat healthier, but a lot of times these resolutions focus 12 00:00:52,000 --> 00:00:57,520 Speaker 1: on what not to eat. No junkie carbs, no ultra 13 00:00:57,560 --> 00:01:03,320 Speaker 1: process snacks, no fry food. These may all be good ideas, 14 00:01:04,200 --> 00:01:07,480 Speaker 1: but avoiding things we like takes a ton of willpower. 15 00:01:08,720 --> 00:01:12,039 Speaker 1: Imagine going to a family dinner where everyone else is 16 00:01:12,080 --> 00:01:16,360 Speaker 1: eating your grandmother's special recipe pie. A lot of times 17 00:01:16,360 --> 00:01:19,240 Speaker 1: people either get in and then maybe even eat a 18 00:01:19,240 --> 00:01:21,200 Speaker 1: lot more than they would have because they feel they 19 00:01:21,200 --> 00:01:25,759 Speaker 1: are cheating somehow, or they say no and feel ill 20 00:01:26,080 --> 00:01:32,120 Speaker 1: with self pity. Another option, eat what you like within reason, 21 00:01:32,920 --> 00:01:36,119 Speaker 1: but just add an apple or something else like that 22 00:01:36,200 --> 00:01:39,280 Speaker 1: to whatever you are going to eat. So if it 23 00:01:39,319 --> 00:01:42,960 Speaker 1: is looking like a doughnut for breakfast, grab an apple too, 24 00:01:44,040 --> 00:01:49,480 Speaker 1: fried chicken for lunch, add an apple pizza for dinner, yep, 25 00:01:49,760 --> 00:01:53,000 Speaker 1: an apple, or maybe it's some other type of produce. 26 00:01:53,640 --> 00:01:56,600 Speaker 1: Maybe it's easier to bring along a bag of baby carrots. 27 00:01:56,680 --> 00:01:59,720 Speaker 1: Or you're having chips and dip, so you add in celery. 28 00:02:00,680 --> 00:02:04,280 Speaker 1: People are having cheese and crackers as appetizers, so you 29 00:02:04,360 --> 00:02:08,120 Speaker 1: eat a lot of grapes that are also there. You 30 00:02:08,160 --> 00:02:11,280 Speaker 1: can make a big vat of vegetable soup and have 31 00:02:11,360 --> 00:02:14,080 Speaker 1: a cup of that with whatever you are eating for 32 00:02:14,200 --> 00:02:18,320 Speaker 1: dinner during the week. The point is that it should 33 00:02:18,360 --> 00:02:23,280 Speaker 1: be something fairly bulky. You add this filling produce onto 34 00:02:23,400 --> 00:02:28,520 Speaker 1: whatever you are planning to eat, even snacks. Adding something 35 00:02:28,680 --> 00:02:34,000 Speaker 1: particularly tasty fruit tends not to take a ton of willpower. Sure, 36 00:02:34,600 --> 00:02:37,519 Speaker 1: I'll have a slice of Grandma's pie and an apple. 37 00:02:38,560 --> 00:02:42,480 Speaker 1: But there are some brilliant upsides to this strategy. First, 38 00:02:42,919 --> 00:02:45,720 Speaker 1: produce is good for you, so if you are trying 39 00:02:45,720 --> 00:02:48,799 Speaker 1: to eat healthfully by eating more produce, you are adding 40 00:02:48,840 --> 00:02:51,519 Speaker 1: lots of vitamins and nutrients and fiber to your diet 41 00:02:52,280 --> 00:02:57,799 Speaker 1: go you second, all the water and fiber and produce 42 00:02:58,480 --> 00:03:02,120 Speaker 1: takes up a ton of space in your stomach. So 43 00:03:02,240 --> 00:03:04,600 Speaker 1: my guess is that you will have a slightly smaller 44 00:03:04,639 --> 00:03:07,800 Speaker 1: helping of pie if you are also eating an apple 45 00:03:08,600 --> 00:03:11,880 Speaker 1: than you would if it was only pie on the menu. 46 00:03:13,240 --> 00:03:15,519 Speaker 1: The net result is that you will wind up eating 47 00:03:15,639 --> 00:03:19,120 Speaker 1: less of the less healthy stuff, even if you don't 48 00:03:19,160 --> 00:03:26,000 Speaker 1: exercise any willpower whatsoever. Longtime listeners may recognize that this 49 00:03:26,240 --> 00:03:29,160 Speaker 1: add more of the good stuff concept fits in with 50 00:03:29,200 --> 00:03:33,200 Speaker 1: my general philosophy on time. When people want to spend 51 00:03:33,200 --> 00:03:36,640 Speaker 1: time better, they often think about the things they want 52 00:03:36,680 --> 00:03:40,880 Speaker 1: to spend less time doing, and there is something to that, 53 00:03:42,080 --> 00:03:43,960 Speaker 1: but it is often a lot more fun to think 54 00:03:43,960 --> 00:03:47,120 Speaker 1: about what you want to spend more time doing and 55 00:03:47,200 --> 00:03:50,600 Speaker 1: find ways to do those things. When you spend more 56 00:03:50,640 --> 00:03:53,560 Speaker 1: time with friends and on hobbies and on the kinds 57 00:03:53,560 --> 00:03:57,160 Speaker 1: of work you love, you naturally spend less time on 58 00:03:57,200 --> 00:04:03,240 Speaker 1: social media or in your inbox, even without any email hacks. 59 00:04:04,840 --> 00:04:08,680 Speaker 1: As with so many aspects of self improvement, success is 60 00:04:08,760 --> 00:04:13,360 Speaker 1: easier if we don't rely so much on willpower. It's 61 00:04:13,400 --> 00:04:17,719 Speaker 1: hard to live life in the negative. Adding things feels 62 00:04:17,760 --> 00:04:23,159 Speaker 1: active and ultimately tends to get at the exact same result. 63 00:04:24,880 --> 00:04:30,200 Speaker 1: In the meantime, this is Laura. Thanks for listening, and 64 00:04:30,320 --> 00:04:40,039 Speaker 1: here's to making the most of our time. Thanks for 65 00:04:40,120 --> 00:04:44,880 Speaker 1: listening to Before Breakfast. If you've got questions, ideas, or feedback, 66 00:04:45,200 --> 00:04:54,480 Speaker 1: you can reach me at Laura at Laura vandercam dot com. 67 00:04:54,640 --> 00:04:58,720 Speaker 1: Before Breakfast is a production of iHeartMedia. For more podcasts 68 00:04:58,720 --> 00:05:03,320 Speaker 1: from iHeartMedia, please visit the iHeartRadio app, Apple Podcasts, or 69 00:05:03,360 --> 00:05:05,200 Speaker 1: wherever you listen to your favorite shows.