WEBVTT - Add an apple

0:00:03.000 --> 0:00:09.320
<v Speaker 1>Welcome to Before Breakfast, a production of iHeartRadio. Good Morning,

0:00:10.760 --> 0:00:16.440
<v Speaker 1>This is Laura, Welcome to the Before Breakfast podcast. Today's

0:00:16.440 --> 0:00:19.400
<v Speaker 1>tip is that if you are trying to eat better,

0:00:20.480 --> 0:00:24.239
<v Speaker 1>just add fruit or a vegetable to whatever you are

0:00:24.280 --> 0:00:28.720
<v Speaker 1>already planning to eat. Oftentimes it can be easier to

0:00:28.800 --> 0:00:32.479
<v Speaker 1>add food that's good for you rather than forego food

0:00:32.479 --> 0:00:35.720
<v Speaker 1>that is not good for you. Eating more healthy food

0:00:35.760 --> 0:00:39.680
<v Speaker 1>will increase the overall healthiness of your diet and probably

0:00:39.720 --> 0:00:43.000
<v Speaker 1>won't require as much willpower as trying to swear off

0:00:43.000 --> 0:00:47.960
<v Speaker 1>the other stuff. So lots of people make resolutions to

0:00:48.000 --> 0:00:51.960
<v Speaker 1>eat healthier, but a lot of times these resolutions focus

0:00:52.000 --> 0:00:57.520
<v Speaker 1>on what not to eat. No junkie carbs, no ultra

0:00:57.560 --> 0:01:03.320
<v Speaker 1>process snacks, no fry food. These may all be good ideas,

0:01:04.200 --> 0:01:07.480
<v Speaker 1>but avoiding things we like takes a ton of willpower.

0:01:08.720 --> 0:01:12.039
<v Speaker 1>Imagine going to a family dinner where everyone else is

0:01:12.080 --> 0:01:16.360
<v Speaker 1>eating your grandmother's special recipe pie. A lot of times

0:01:16.360 --> 0:01:19.240
<v Speaker 1>people either get in and then maybe even eat a

0:01:19.240 --> 0:01:21.200
<v Speaker 1>lot more than they would have because they feel they

0:01:21.200 --> 0:01:25.759
<v Speaker 1>are cheating somehow, or they say no and feel ill

0:01:26.080 --> 0:01:32.120
<v Speaker 1>with self pity. Another option, eat what you like within reason,

0:01:32.920 --> 0:01:36.119
<v Speaker 1>but just add an apple or something else like that

0:01:36.200 --> 0:01:39.280
<v Speaker 1>to whatever you are going to eat. So if it

0:01:39.319 --> 0:01:42.960
<v Speaker 1>is looking like a doughnut for breakfast, grab an apple too,

0:01:44.040 --> 0:01:49.480
<v Speaker 1>fried chicken for lunch, add an apple pizza for dinner, yep,

0:01:49.760 --> 0:01:53.000
<v Speaker 1>an apple, or maybe it's some other type of produce.

0:01:53.640 --> 0:01:56.600
<v Speaker 1>Maybe it's easier to bring along a bag of baby carrots.

0:01:56.680 --> 0:01:59.720
<v Speaker 1>Or you're having chips and dip, so you add in celery.

0:02:00.680 --> 0:02:04.280
<v Speaker 1>People are having cheese and crackers as appetizers, so you

0:02:04.360 --> 0:02:08.120
<v Speaker 1>eat a lot of grapes that are also there. You

0:02:08.160 --> 0:02:11.280
<v Speaker 1>can make a big vat of vegetable soup and have

0:02:11.360 --> 0:02:14.080
<v Speaker 1>a cup of that with whatever you are eating for

0:02:14.200 --> 0:02:18.320
<v Speaker 1>dinner during the week. The point is that it should

0:02:18.360 --> 0:02:23.280
<v Speaker 1>be something fairly bulky. You add this filling produce onto

0:02:23.400 --> 0:02:28.520
<v Speaker 1>whatever you are planning to eat, even snacks. Adding something

0:02:28.680 --> 0:02:34.000
<v Speaker 1>particularly tasty fruit tends not to take a ton of willpower. Sure,

0:02:34.600 --> 0:02:37.519
<v Speaker 1>I'll have a slice of Grandma's pie and an apple.

0:02:38.560 --> 0:02:42.480
<v Speaker 1>But there are some brilliant upsides to this strategy. First,

0:02:42.919 --> 0:02:45.720
<v Speaker 1>produce is good for you, so if you are trying

0:02:45.720 --> 0:02:48.799
<v Speaker 1>to eat healthfully by eating more produce, you are adding

0:02:48.840 --> 0:02:51.519
<v Speaker 1>lots of vitamins and nutrients and fiber to your diet

0:02:52.280 --> 0:02:57.799
<v Speaker 1>go you second, all the water and fiber and produce

0:02:58.480 --> 0:03:02.120
<v Speaker 1>takes up a ton of space in your stomach. So

0:03:02.240 --> 0:03:04.600
<v Speaker 1>my guess is that you will have a slightly smaller

0:03:04.639 --> 0:03:07.800
<v Speaker 1>helping of pie if you are also eating an apple

0:03:08.600 --> 0:03:11.880
<v Speaker 1>than you would if it was only pie on the menu.

0:03:13.240 --> 0:03:15.519
<v Speaker 1>The net result is that you will wind up eating

0:03:15.639 --> 0:03:19.120
<v Speaker 1>less of the less healthy stuff, even if you don't

0:03:19.160 --> 0:03:26.000
<v Speaker 1>exercise any willpower whatsoever. Longtime listeners may recognize that this

0:03:26.240 --> 0:03:29.160
<v Speaker 1>add more of the good stuff concept fits in with

0:03:29.200 --> 0:03:33.200
<v Speaker 1>my general philosophy on time. When people want to spend

0:03:33.200 --> 0:03:36.640
<v Speaker 1>time better, they often think about the things they want

0:03:36.680 --> 0:03:40.880
<v Speaker 1>to spend less time doing, and there is something to that,

0:03:42.080 --> 0:03:43.960
<v Speaker 1>but it is often a lot more fun to think

0:03:43.960 --> 0:03:47.120
<v Speaker 1>about what you want to spend more time doing and

0:03:47.200 --> 0:03:50.600
<v Speaker 1>find ways to do those things. When you spend more

0:03:50.640 --> 0:03:53.560
<v Speaker 1>time with friends and on hobbies and on the kinds

0:03:53.560 --> 0:03:57.160
<v Speaker 1>of work you love, you naturally spend less time on

0:03:57.200 --> 0:04:03.240
<v Speaker 1>social media or in your inbox, even without any email hacks.

0:04:04.840 --> 0:04:08.680
<v Speaker 1>As with so many aspects of self improvement, success is

0:04:08.760 --> 0:04:13.360
<v Speaker 1>easier if we don't rely so much on willpower. It's

0:04:13.400 --> 0:04:17.719
<v Speaker 1>hard to live life in the negative. Adding things feels

0:04:17.760 --> 0:04:23.159
<v Speaker 1>active and ultimately tends to get at the exact same result.

0:04:24.880 --> 0:04:30.200
<v Speaker 1>In the meantime, this is Laura. Thanks for listening, and

0:04:30.320 --> 0:04:40.039
<v Speaker 1>here's to making the most of our time. Thanks for

0:04:40.120 --> 0:04:44.880
<v Speaker 1>listening to Before Breakfast. If you've got questions, ideas, or feedback,

0:04:45.200 --> 0:04:54.480
<v Speaker 1>you can reach me at Laura at Laura vandercam dot com.

0:04:54.640 --> 0:04:58.720
<v Speaker 1>Before Breakfast is a production of iHeartMedia. For more podcasts

0:04:58.720 --> 0:05:03.320
<v Speaker 1>from iHeartMedia, please visit the iHeartRadio app, Apple Podcasts, or

0:05:03.360 --> 0:05:05.200
<v Speaker 1>wherever you listen to your favorite shows.